June 2017
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Health Tip
Cut Back on Cardio

Spending long periods of time doing cardio, particularly continuous, low-intensity cardio, can actually be counterproductive. 
Alternatively, short bursts of high-intensity exercises (also known as high-intensity interval training or HIIT) has been shown to burn fat, and lots of it. Thirty minutes of HIIT is much more efficient and effective than an hour of steady-state cardio.

Source: CityRow

Hello and welcome to our June  newsletter!
This month, we'll be sharing information about creating a healthy plate, as well as the benefits of exercise.



Tips and Tricks to Build a Healthy Plate
By: Renell Cronk, BS, RDN, LD

Weight loss 80 percent nutrition and 20 percent fitness. As important as regular exercise is to your overall health, the reality is you can't exercise away a bad diet. If you want to trim your waistline and shed unwanted pounds this summer, here are some healthy eating tips to help you reach your weight loss goals.

Up your protein - Half of your plate should be protein consisting of lean meats like poultry and seafood. Limit processed or packaged meats, as well as deli meats and higher fat sources of protein like cheese. Grilling, broiling or poaching are all approaches that will not add extra fat. Remember to keep meat and poultry portions lean and small. Try to get about 20 - 30 grams or three ounces of protein per meal.

Fill up on veggies - Make the other half of your plate mostly vegetables. You can choose either fresh or frozen veggies. Eat plenty of red, orange, and dark green vegetables ; such as red peppers, kale and carrots in both main and side dishes. Raw or lightly cooked vegetables are preferable to fully-cooked.

Read more here.
7 Surprising Benefits of Exercise
By Mandy Oaklander, Heather Jones

You probably have a vague sense that exercise is good for you-and you've probably heard that it's "healthy for the heart." But if you're like most people, that's not enough motivation to get you to break a sweat with any regularity. As  I report in the TIME cover story, "The Exercise Cure," only 20% of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week, more than half of all baby boomers report doing no exercise whatsoever, and 80.2 million Americans over age 6 are entirely inactive.

That's bad news, but emerging evidence shows that there are plenty of compelling reasons to start moving at any age and even if you're ill or pregnant. Indeed, scientists are learning that exercise is, actually, medicine. "There is no pill that comes close to what exercise can do," says Claude Bouchard, director of the human genomics laboratory at Pennington Biomedical Research Center in Louisiana. "And if there was one, it would be extremely expensive."

1. Exercise is great for your brain.

It's linked to less depression, better memory and quicker learning. Studies also suggest that exercise is, as of now, the best way to prevent or delay the onset of Alzheimer's disease, a major fear for many Americans.

Read more here.

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