Tag Archives: sweat

Adding a Fresh Bite with Jalapeño Recipes

Healthy Jalapeño Recipes

This week, we featured some healthy jalapeño recipes that will let you add a little spice to your summer with the in-season pepper.

First up is a vegetarian BBQ must, the Jalapeño Popper Black Bean Burger.

Whip up this easy family-favorite side, Twice Baked Jalapeño Sweet Potatoes.

Twice Baked Jalapeño Sweet Potatoes
Image and Recipe via iFood Real

 

Make this Slow Cooker Jalapeño Popper Chicken Chili to work up a sweat.

This Strawberry Jalapeño Salsa will add a sweet, spicy kick to your next party.

Strawberry Jalapeño Salsa
Image and Recipe via The View from Great Island

 

Slow Cooker Jalapeño Popper Chicken Taquitos combine your favorite appetizers.

Slow Cooker Jalapeño Popper Chicken Taquitos
Image and Recipe via Creme de la Crumb

 

This Healthy Crock Pot Jalapeño Chicken and Sweet Corn Soup is fresh and easy.

Make these Jalapeño Popper Quinoa Bites for a healthy snack or appetizer.

Image and Recipe via Alida’s Kitchen
Summer in the South

Long View: Beat the Heat in the Dog Days of Summer

As some of you may know, I am originally from Alabama. During a recent visit there in August, I was shocked it was so miserably hot and humid.

I asked my friend Brenda how we functioned in this kind of weather when we were teenagers. She reminded me we were not very sensitive to a lot of things when we were 15 or so. Her husband told me when it’s exceptionally hot nowadays, the schools don’t let the kids go outside for recess or lunch. Really? We never minded the heat as kids.

It seems as we age, we aren’t as tolerant of weather extremes as we were when we were younger. I figure I have a 40-degree window of optimum temperatures these days. Above or below, it’s a problem. Don’t get me started on the humidity. A number of factors can impact comfort levels for any given individual.

I asked Carle Wellness Program Coordinator Karen Stefaniak for a more technical explanation for this reduced tolerance.

“People over the age of 65 are more likely to experience elevated body temperature,” she said. “As we age, the body loses its ability to adjust to sudden temperature changes. In some people, this can be caused by a chronic condition and/or prescription medications. But in general, with the process of aging comes a reduced ability to sweat and shiver. Unfortunately, decreased thirst awareness can lead to dehydration. These factors limit the body’s ability to stay cool when it’s hot outside.”

But there is hope. She shared some tips for handling the heat.

“Prevent heat-related illness by wearing lightweight, loose-fitting clothing, drinking plenty of cool (nonalcoholic) beverages, staying in the air conditioning, and remaining indoors during the heat of the day.”

As usual, Karen makes perfect sense. One thing Alabama taught me about heat is to slow down and enjoy the moment. We should all be mindful during any weather extreme.

 

Patrick Harness is a community liaison with a long history of experience in health insurance. If you ask him to pick a color, he always chooses orange, and he is known for his inability to parallel park.

Fighting for Fitness with Exercise

My Healthy Journey: Time to Sweat

I’ve changed my diet, organized my life, and made healthier choices, so the last and biggest thing on the list is exercise.

I don’t like to exercise, as I think a lot of us don’t. I’m competitive, so I liked playing sports as a kid, but as an adult, exercising by myself is boring and hard work. If I had a gym membership and could read on a treadmill, it might be different. But as it is, it’s hard to make myself do it.

But if I can (for the most part) give up candy, completely abandon soda, and stop drinking coffee for a month, I can handle anything!

I started by doing a muscle-strengthening yoga routine every day, which was a great way to start for me. It wasn’t too intense, it was calming, and it really helped me regain some flexibility and balance I’d lost over the years.

Now, I’ve been doing P90X. I don’t know if you’ve heard of it, but it used to have infomercials on TV, which automatically makes me suspicious. But I actually know a number of people who have done it, and my goal is less to get a killer six-pack and more to get in better shape, so I don’t really need it to live up to all its TV promises.

I borrowed the DVDs from a friend, so I didn’t spend all of the money they’re talking about. I’m also not following all of their meal plans or the exact exercise plan. Each day you’re supposed to do a different workout for a different part of your body, and they’re each about an hour and a half long with warmups and cool downs.

I usually can’t make it through the whole thing yet; they’re really difficult! I also do them more like every other day because I’m so sore the day after. They make you pour sweat, and they make you want to lie on the ground in your own sweat puddle to catch your breath.

But I can already see some improvements! And that’s really satisfying. Am I out running yet? No (it’s been so rainy!). But I am getting cardio and strengthening done, in my own bedroom no less.

Plus, I’ve found some new interests by doing them. For instance, there’s a kickboxing workout that I love, so maybe in the future, I might try kickboxing classes!

Do I think I’ll stick with this level of workout forever? Definitely no! Eventually, I’d like to mix things like this up with other activities, like yoga, runs, and more simple workouts. Once it’s a habit, it will really be more about doing something every day.

It’s all about finding the things that will keep you interested, engaged, and MOVING.

There are so many reasons (and studies on) why you should  exercise. Mayo Clinic breaks it down perfectly: Exercise controls weight, fights health conditions and diseases, improves your mood, boosts your energy, and helps you sleep.

And Rally, our wellness tool, knows how important it is, too. It has tons of great missions to get you moving, like exercise 30 minutes every day, work up a sweat 3x a week, swim 30 minutes, and work your core, as well as weightlifting and walking missions.

So to help you get on a great fitness track that will entertain you and doesn’t require an expensive package, I’ve rounded up some activities for you to try for some of these missions.

Exercise 30 Minutes Every Day

43 Workouts That Allow You to Watch An Ungodly Amount of Television
100 No-Equipment Workouts

Work Up a Sweat 3x a Week

PopSugar Workout Music
Top 100 Running Songs

Run 30 Minutes

7 Easy Ways to Become a Runner
Beginner’s Running Guide
3 Methods to Run Faster

Swim 30 Minutes

The Ultimate Pool Workout
6 Tips to Improve Your Swimming Right Now
Make A Splash Infographic

Work Your Core

10-Minute Core-Blasting Pilates Workout

Quick Workout for a Powerful Core
Image via Buzzfeed’s 9 Quick Total Body Workouts

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Work Up a Sweat with a Workout Buddy

Sweat Glands Work Better in Pairs

There’s something special about being part of a group. Spoken or unspoken, you rest easier knowing, “We’re in this together.”

You experience that feeling when you exercise in groups, too. Research shows those who sweat socially, like with a workout buddy, are more likely to stick with their fitness plan and see success.

In a Baylor University study, after teaching 53 female college students a specific weight-training workout, the researchers told them to do it on their own 3-days a week for 6 weeks.

Can you guess what happened? Every single one of them quit the study.

A workout buddy doesn’t guarantee success, but it makes success more likely, a review of 87 studies on 50,000 people found this link to be clea).

Still not convinced? Here are 5 more reasons to think about grabbing a friend and workout buddy before hitting the gym:

  1. Time flies. This isn’t to say your 60-minute workout will be easy, but instead of constantly watching the clock, you can catch up on each other’s lives between sets, laugh, and have fun.
  2. No more Debbie Downer. Who likes canceling plans with a friend? If your workout partner is counting on you to be there, you’ll be less likely to bail.
  3. Share a babysitter. If your gym doesn’t have a kid center, share the cost of a sitter.
  4. Keep perspective. Most of us are hard on ourselves. When you have workout buddies, they can help you see your progress and remind you of how far you’ve come.
  5. Stay on track. Not only do friends help you see how far you’ve come, they also keep you thinner. Harvard University researchers found that a person’s risk of becoming obese goes up by 2% for every 5 obese friends or family members he or she has. Yikes!

Give social sweating a try, and let us know what you think.

And if you’re looking for a gym to join, check out our Fitness Discounts section.