health fitness

5 Ways to Make Stretching More Effective

LOGAcademy_H You know you feel looser and more relaxed after stretching, but is it really doing your body good? Science tells us the answer is a resounding “yes.” Research shows that static stretching, which involves holding a muscle in a stretched position for a short amount of time, increases range of motion. While optimal range of motion in your joints will allow you to do most of the things you want to do in life — whether it’s taking a yoga class or playing with your kids — poor range of motion can be a major limitation to everyday activities.

As you probably guessed, studies have found that stretching also improves flexibility. While range of motion is all about the way your body moves at the joints, flexibility deals with how far your muscles stretch. We all know what it’s like to bend over or walk up or down a flight of stairs when muscles are stiff, so there’s no doubt that enhanced flexibility can make your body feel better able to complete a wide range of activities. Research has even demonstrated that good flexibility plays a role in preventing falls in older adults, so it’s something worth working on throughout your life.

The question remains: How do you get the most out of your stretching routine? Here are five tips to help you get the most bang for your buck:

1. Get in the habit.

Consistency in a stretching routine is key if you hope to see any progress when it comes to increased range of motion and flexibility. Studies suggest that you’ll need to stick to a regular stretching regimen, usually at least 2–3 times per week for a number of weeks to see results. For areas like the hamstrings, as little as 6 weeks of stretching has been shown to be effective, while improved spinal mobility may require more like 10 weeks of regular stretching.

To ensure you’re committed and consistent, pencil stretching into your daily calendar the same way you’d schedule a meeting. Have a designated room or place to do your stretching where you’re relaxed. An exercise mat laid out and ready will not only serve as a reminder, but it’ll also enhance comfort while performing those stretches.

2. Warm up.

If you’re planning on starting a stretching routine, the American College of Sports Medicine (ACSM) recommends first doing an active warmup. This could include 10–20 minutes of walking or jogging, riding an exercise bike, jumping rope or a wide range of other activities that will warm up your muscles prior to stretching.

3. Get the right stretching dosage.

Research suggests that both range of motion and flexibility are improved by holding stretches between 15–30 seconds. For older adults, 30–60 seconds may be required. Other research shows that it probably isn’t beneficial to do more than 2–4 repetitions of each stretch, so there’s no need to spend a considerable amount of time stretching any one area. Altogether, you should be able to get all your stretches completed in 10–15 minutes.

4. Time it right.

Dubbed “stretch-induced strength loss,” static stretching prior to certain workouts, like running, has been shown to have a detrimental effect on strength. This means that while stretching may be a healthy thing to do after a run, walk, bike ride or strength session, it can hurt performance when you do it beforehand. Save that stretching routine for a post-workout cooldown ritual. The better option prior to workouts is usually dynamic stretching, which involves movement-based active stretches to ready your muscles for the work ahead.

5. Individualize your stretching program.

Everyone is stiff and inflexible in different places. This is why it’s important to tailor your stretching routine to your specific needs. If you have a certain muscle that is inflexible or a joint that is stiff, focus there first. ACSM identifies the hamstrings, hip flexors, calves and chest muscles as some of the areas of the body that tend to be tight. Include those potential trouble spots in your routine, along with considering your individual concerns, and you’ll have a great all-around stretching regimen that will leave you feeling like you are moving better than ever before.

—By Mackenzie Lobby Havey

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The 10 Most Effective Lower-Body Moves for Bad Knees

If moves like lunges or box jumps aren’t ideal for your knees*, it can be tough to find suitable alternatives to these traditional moves. The good news is that there are still plenty of ways to sculpt and shape your bottom half—without the possible knee strain.

Here are 10 low-impact, knee-friendly exercises to try:

Lateral Band Walk

Targets: Inner and outer thighs, hips, glutes

To do it: Stand on a resistance band with feet hip-width apart, knees slightly bent, holding onto handles evenly (depending on your band’s thickness, you may need to cross it as shown for more resistance).

Pull your abs in tight, and, keeping your knees slightly bent, take a wide step out to one side with one foot [B]. Step the opposite foot in, traveling to the side and returning to start position (avoid letting feet come any closer than hip-width apart). That’s one step. Take 20 steps, then repeat on the opposite side. Try up to 3 sets in total.

Split Stance Dead Lift

Targets: Glutes, hamstrings, back

To do it: Begin in a split stance with one leg forward and the back heel lifted, knees slightly bent, holding a dumbbell in each hand with palms facing thighs.

Hinge forward from the hips, keeping your spine neutral and abs drawn in tight, until your torso is almost parallel to the floor. Return to the start while maintaining a neutral spine. Try up to 3 sets of 15 reps on each leg.

Static Squat Sit

Targets: Thighs, glutes

To do it: Stand with your feet hip-width apart with your arms crossed over chest. Lower into a squat by pushing your hips back (as if you were about to sit down in a chair), keeping chest lifted and knees behind toes. Hold for 30–60 seconds, then stand back up.

Still too much on the knees? Try to stand against a wall and lower into a “sitting” position to hold. You can also use a chair and lower as if about to sit down, hovering just above the seat, and hold. Repeat up to 3 times.

Standing Hip Extensions

Targets: Glutes

To do it: Holding on to the back of a sturdy chair for balance, extend 1 leg behind your hip with your toes lightly touching the floor and your standing leg slightly bent. Lift the leg up off of the floor behind your hip, squeezing your glutes and keeping your chest lifted and abs tight. Lower your leg to the floor. Try up to 3 sets of 20 reps on each side.

Hip Bridge Abduction

Targets: Hips, glutes, abs

To do it: Start by lying on your side with your upper body propped up by your bent elbow and your opposite hand resting on your head. Extend both legs out to the side, bending bottom knee (keep both knees and hips stacked).

Lift your hips and top leg to just above hip height. Hold for 1 count, then lower hips and top leg back to the floor. Try up to 3 sets of 20 reps on each side.

Sliding Hamstring Curls

Targets: Hamstrings, thighs, glutes, lower back, abs

To do it: Start by lying on your back with your arms by your sides, knees bent, feet flexed, with heels pressed into centers of paper plates (try paper plates on a carpet, or two folded towels on hard floors). Lift your hips off floor and slide 1 foot out, extending the leg out (keeping your heel pressed against plate or towel) [A].

Quickly bend leg back in while sliding other leg out. That’s 1 rep. Try up to 3 sets of 20 reps.

Figure-4 Heel Bridge

Targets: Glutes, hamstrings, lower back

To do it: Begin by lying face up with knees bent, feet flexed and arms by your sides. Cross 1 leg over the other, placing the ankle on top of the opposite thigh, knee opened to the side [A].

Lift hips up to the ceiling, and hold for 1 count. Return to the start. Try up to 3 sets of 20 reps on each side.

Frog Press

Targets: Glutes, lower back

To do it: Lying face down with your arms bent, elbows open and chin resting on the back of your hands, bend your knees, point the toes and press the bottoms of feet together, opening knees to sides.

Keeping feet touching, squeeze glutes and lift thighs off the floor as high as possible. Hold for 1 count, and lower. Try up to 3 sets of 20 reps.

Inner Thigh Circles

Targets: Inner thighs, abs

To do it: Begin by lying on your back with your arms by your sides, both legs extended straight up over the hips. Flex the feet and turn the legs out about 45 degrees, keeping heels touching. Brace abs in tight, and lower legs about 45 degrees toward the floor (avoid arching lower back).

Open legs out to the sides, tracing a circle. Finish the circle by bringing heels back together directly above hips. That’s 1 rep. Do up to 3 sets of 20 reps (try reversing the direction of the circles for each set).

Kneeling Back Kick

Targets: Glutes, lower back, abs

To do it: Begin on your hands and knees, with hands under shoulders and knees under hips. Brace the abs in tight, flexing one foot, lifting knee several inches from the floor without shifting through your hips.

Extend 1 leg behind hip, pushing out through the heel. Bend knee back in (without touching the ground). Try up to 3 sets of 20 reps on each leg.

*Not all exercises are suitable for everyone. If you are working with an injury or a specific condition, be sure to get your doctor’s and/or physical therapist’s clearance first before trying these moves. And remember to listen to your body and skip any movements that don’t work well for your knees.

Looking for a complete low-impact program? Check out my all-new “Walk On: Walk the Weight Off” 30-day program! This jump-free series has everything you need to get great results without the excess wear and tear on your joints.

Photos by Vanessa Rogers Photography

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Cheesy Chicken Broccoli Pasta

Cook Smarts’ cheddar chicken and broccoli pasta is a great way to sneak in a healthy dose of veggies for picky eaters. Sharp cheddar cheese and Dijon mustard bring this dish a step above normal mac and cheese. With minimal prep work, dinner will be ready in 35 minutes or less!

Cheesy Chicken Broccoli Pasta

Ingredients

2 (6-ounce) boneless, skinless chicken breasts
Salt and pepper
8 ounces pasta shells
1 bunch broccoli, stems peeled and chopped, crowns broken into florets
2 cloves garlic, minced
1 cup skim milk
2 teaspoons Dijon mustard
1/4 teaspoon ground nutmeg
1/2 teaspoon salt
2 tablespoons all-purpose flour
1 1/2 tablespoons cooking oil
4 ounces (about 1 cup) cheddar cheese, grated
Pinch of cayenne or few drops hot sauce (optional)

Optional toppings

Avocado
Sour cream
Shredded cheese
Fresh cilantro
Lime wedges
Tortilla chips

Directions

Bring a large pot of water to a boil. (It should be large enough to accommodate the pasta and broccoli.)

Tenderize the chicken breasts by piercing them all over with a fork. Chop, season with salt and pepper, then set aside.

Cook pasta as directed on package. Add broccoli for the last 1 1/2 minutes of cooking. When pasta and broccoli are done, reserve 1 cup pasta water, then drain pasta and broccoli. Set aside.

Meanwhile, make the sauce base by mixing minced garlic, with milk, Dijon mustard, nutmeg, salt and flour in a medium bowl. Set aside.

Heat a sauté pan over medium-high heat. Add oil and, once hot, add chicken. Sauté for about 4 minutes, until the outside gets a bit golden. Remove chicken from pan, and set aside.

Return pan to heat, and pour in sauce base, scraping up any chicken bits that may have been left behind in the pan. Once it starts to thicken from the flour, add in pasta, broccoli, chicken and cheese. Stir until cheese melts and everything is mixed through.

If the mixture is too thick, pour in some of the reserved pasta water. Keep adding the pasta water until you get the consistency you want.

Cook until chicken is done and broccoli is cooked to your liking.

Season with salt and pepper and cayenne or hot sauce, if desired. Enjoy!

Nutrition Information

Serves: 4 | Serving Size: 2 cups

Per serving: Calories: 514; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 66mg; Sodium: 622mg; Carbohydrate: 60g; Dietary Fiber: 6g; Sugar: 7g; Protein: 41g

Nutrition Bonus: Potassium: 614mg; Iron: 18%; Vitamin A: 27%; Vitamin C: 229%; Calcium: 40%

Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking on Facebook & Instagram.

Photo courtesy of CookSmarts. Original recipe can be found on Cook Smarts.

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5 Tips for Healthy Eating on the Go

Let’s be real: Eating on the run isn’t ideal, but it’s inevitable for most of us. When life gets really busy, prioritizing time for a healthy, home-cooked meal isn’t always possible, even for the most prepared among us. This doesn’t mean you can’t make good choices on the go. The core principles of healthy eating — balance, moderation and variety — can still be within reach for even the busiest people.

Your healthy-eating style should fit your lifestyle — not the other way around. Anyone can make healthy eating a priority without drastically changing their life; it just takes a little creativity to come up with solutions that work for you. If you frequently eat on the go, here are some easy tips and tricks to help you eat healthier away from home:

1. Hack your snacks. Stash a couple of single-serving, nonperishable snacks in your bag for when hunger hits. Some good ones include roasted almonds, protein bars, jerky, whole-wheat pretzels and trail mix. Fortified foods like cereals, granola bars and beverages are also a great option for extra bang for your buck when it comes to nutrition on the go. Also, organize your kitchen to make sure healthy foods are within reach. Keep fruit and precut, snackable veggies front and center in the refrigerator, and healthy whole-grain snacks on the countertop. This will make it easier for you to grab these healthy options for a quick snack (or breakfast) when you’re in a hurry.

2. Make breakfast at night. Your mom was right about breakfast. A balanced morning meal can help give you the calories and nutrients you need to power through a hectic day. Busy people are often tempted to skip breakfast, but you need fuel! Make a large batch of oatmeal in the slow cooker, and portion it out for the week. Then all you have to do in the morning is grab, microwave and go!

3. Limit distractions. Save your multitasking for the office, and try to carve out some time to turn down the distractions and focus on your food. After all, this might be the only “me time” you get in your busy day. If you’re on the road, stop to eat, even if you only have three minutes to spare. If you’re at work, head into the break room to eat with a buddy or outside for a few minutes of fresh air. Research shows a little bit of mindfulness during meals may even aid weight loss.

4. Build a balanced plate. Whether you’re eating on the go or planning multicourse meals from scratch, the MyPlate tool can help. Aim to fill half your plate with fruits and vegetables, even when you’re away from home, to help you stay on track.

5. Be aware of healthy options when dining out. It’s completely possible to meet your calorie and nutrition goals even when you’re eating out,. Unsure whether your choice is healthy and balanced? Use MyFitnessPal’s restaurant logging to help you make better choices no matter where you are.

By Liz Sanders, MPH, RDN

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5 Quick Tips to Form Healthy Habits

If you’re struggling to make exercise a habit, the following tips can help put you on the right path to becoming a consistent exerciser.

1. Know your best time.

Everyone is different when it comes to when they prefer to work out. It’s hard to cement an exercise habit if your workout times are completely random or simply fit into your spare time. First, figure out what time of day you feel or perform your best. Once you nail down your best time, be consistent to form a workout habit.

2. Get organized.

Keep your workout clothes and any gear you typically use in an easy-to-grab location. This way, when it is time to go, you won’t have to dig around for an outfit or search for equipment that’s stored in some faraway corner or closet.

3. Log it.

It’s important to track your actual workout stats including sets, reps, times or weight used, but don’t stop there. Use an app like UA Record or MapMyFitness (or even a handwritten journal) to review your progress after workout sessions. This sounds silly, but it can help you zero in on what’s working for you and what’s not. Simply jotting down how you felt during the workout and why you liked or disliked it can help you craft a more customized approach to fitness. It’s much easier to sustain a habit that’s enjoyable than one that is a chore.

4. Identify your goal.

It’s very easy to let your fitness fizzle if you haven’t identified where you want to go and why you want to get there. This doesn’t have to be anything over the top, but it does have to be something that matters to you. Two ways to make this goal feel real and come to fruition: Write it down, and tell someone about it. Having a goal on paper helps breathe life into it, while telling someone about it immediately makes you accountable to the goal and that person.

5. Create a ripple effect.

If you have children, there’s a great chance that they look up to you and watch you for cues on how to behave. If they see your behavior includes consistent and responsible efforts toward fitness and exercise, they will be more likely to follow in your footsteps and hand down that approach for generations to come. The ripple effects of a strong fitness and exercise habit go far beyond just you. Recognizing that your efforts are benefitting those close to you should help spur you to keep your fitness and exercise habit strong.

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Vegetarian Chipotle Chili

Dietitian Debbie’s vegetarian chipotle chili is hearty, spicy and perfect for warming you up from the inside out. Each bite is filled with beans, red peppers and savory, spicy tomato sauce. Top with your favorite garnish of avocado, sour cream, fresh cilantro, tortilla chips or shredded cheese for an added flavor oomph and personal flair.