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Partners in Prevention Taking Health & Safety to Higher Ground
September 2016
JUICING VS. SMOOTHIES Both juicing and smoothies offer liquid-based nutritional benefits and both will dramatically increase your intake of produce, but there are some distinct differences between the two. The major difference between smoothies and juicing is that smoothies still contain the fiber of the fruits and vegetables. Smoothies also offer the advantage of using add-ins such as nut milk, yogurt, protein powder, magnesium, etc. Protein and fiber help keep you feeling full longer and for this reason, you can use smoothies as a meal replacement, whereas juicing is not meal replacement. For smoothies the only equipment required is a blender. Another difference is with smoothies you can use fresh or frozen produce, with juicing you must use fresh produce. Juicing gives you the opportunity to seriously load up on vitamins, minerals and nutrients at a much higher density. Juicing is a process, which extracts water and nutrients from produce and discards the indigestible fiber. Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole. Juicing uses a lot of produce simply because it takes a lot of produce to get a cup of juice out of it. Juicing also requires you to invest in a juicer. When investing in a juicer, you have to decide between a masticating vs. centrifugal. In short, masticating juicers are initially more expensive, but save you a lot more money in produce because it can extract 2-3 times more juice. A word of caution: When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing sweet sugary fruits, this would cause a rapid spike in blood sugar. It is recommended that you juice with mostly vegetables with a little bit of fruit. When juicing, you will have a lot of pulp; what do you do with it? You can actually use the pulp in smoothies; you can even freeze it and use
it in a smoothie at a later time.
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Your Gameplan to Live
Matcha Pear Green Protein Smoothie
(Daily Burn) Serves 1 Total time: 5 minutes Ingredients: 1 packet (2 scoops) Protein in
vanilla 1 cup unsweetened almond milk 1 cup spinach 1 pear, cored 1/2 teaspoon of matcha tea
powder Directions: Combine all ingredients in a blender and mix until smooth.
Your Game Plan to Live
(Your Gameplan to Live, continued from page 1)
Compost it. Composting puts your scraps back into the soil and keeps them out of a landfill where they would otherwise create methane, a gas that pollutes the ground water.
Mix it in with dog food. Many fruits and vegetables can be healthy for
dogs, while some are not so be sure to check which fruits and vegetables you can do this with. Visit http://www.akc.org/content/health/articles/fruits-vegetables-dogs-can-and-cant-eat/ to find out which ones are good and bad for your dog.
Use pulp in sauces, muffins, or other recipes.
Incorporating Functional Fitness Throughout the Day The great thing about functional exercises is that they train your muscles for everyday activities in order to improve quality of life. Performing a simple set of functional exercises is something that anyone can do because they are quick and can be done anywhere. You can do them at your office, at home, in a hotel room, etc. Doing functional exercises several times throughout the day is an easy goal to accomplish and a great way to improve your fitness. It’s also really easy to do these exercises by multitasking. Carrying some laundry to the washer? Incorporate some lunges into your walk. Waiting for the microwave for 1 minute? Try to hold a plank for that 1 minute. Brushing your teeth? Do 20 squats. Talking on the phone? Hold a wall squat for several seconds. 10-Minute Cardio Blast Desk Exercises Here is an example of a 10-minute workout you can do at your desk (or anywhere!) when time, space, and equipment are limited. Complete each exercise for 1 minute, resting when needed. Repeat the circuit of exercises twice through. Make sure to do some light stretching as well! Push-ups Tricep Dips High Knees Squat Plank There’s an app for that! …And, of course, there’s an app for that! A FREE app, a few different free apps actually. Search functional fitness in the app store and choose your favorite one!
PROBIOTIC SUPPLEMENTS - How Do I Choose The Best One For Me?
We see the word “probiotics” everywhere these days… even on our dog food bags! Why? (Besides the fact that it is a buzz-word…) Because having a healthy gut flora really does mean a LOT for your health, digestion, and wellbeing. But with so many probiotic supplements out there, how do we choose the right one?
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Cilantro Apple Green Juice
(Prevention Magazine)
This green monster is loaded with calcium, iron and vitamin K (thanks to the kale). The puckery citrus adds vitamin C, too. Don’t forget cilantro, whose leaves are antibacterial and anti-inflammatory. Serves 1 Ingredients: 2 green apples 2 stalks celery 2 lg. kale leaves 1 med cucumber 1/4 c fresh cilantro 1/2 lemon, peeled Directions: PRESS all ingredients through a juicer in batches. Stir and serve.
Your Game Plan to Live
1. Choose a probiotic that has a range from 5 to 50 billion CFU’s.
The lower end of the range (5 - 10 billion) is what is usually in a daily maintenance supplement. If you have no problems at all with your digestion, this one might be for you so that you can replenish any probiotics lost through modern living.
The higher end of the range are usually recommended for reasons
such as:
Digestion Feels “Off” – People often increase their CFU’s until they are back on track – or – if they are often off track, they take a higher range regularly.
Poor Diet – If your diet is not regularly healthy and you include
processed foods, artificial ingredients, etc., a good probiotic can aid in maintaining natural gut flora.
Age – As we age, we tend to lose probiotics more quickly than
when we are younger. Bifidobacteria, in particular, which is commonly found in the large intestine, is especially prone. This can lead to digestive issues. Look for a probiotic with high concentration of Bifidobacteria. This includes B.lactis, B.bifidum, and B. longum.
Stress & Travel - Increasing your daily intake of probiotics at this
time may be very beneficial in avoiding digestive issues as well as getting sick.
2. Potency Guaranteed - Get what you pay for.
Many probiotic products may say they have 40 billion CFU’s but unless they guarantee potency, over time, that 40 billion can become 20 billion. Get what you pay for. Look for “Potency Guaranteed Until Time of Expiration.” Also make sure the label says: “Shelf Stable” or “Refrigeration Not Required.” Finally, buy as far from the Use By Date as possible.
3. How many strains does the probiotic have?
A probiotic is a strain of bacteria, and different strains of bacteria offer different benefits. Look for a probiotic supplement that has at least 3 strains on the label. Multiple strains offer more benefits, but there is no need to spend more money on a supplement with 15-20 strains, as this is overkill.
4. Keep it clean – No chemicals or fillers.
Do not purchase if you see ingredients such as: TITANIUM DIOXIDE (a whitening agent), SUCRALOSE, SPLENDA or other artificial ingredients including sugar alcohols.
It’s a good idea to find a reputable company that you trust. Read up
on their philosophy. Do they make products other than supplements? It is not a good idea to purchase supplements from a company that does not specialize in supplements.
(Your Gameplan to Live, continued from page 2)
Sautéed Carrots with Sage
Ingredients: 1 teaspoon butter 1 teaspoon olive oil 1 1/2 cups diagonally sliced carrot 2 tablespoons water 1/8 teaspoon salt 1/8 teaspoon freshly ground black
pepper 2 teaspoons fresh small sage
leaves Directions: Melt butter in a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add carrot and 2 tablespoons water. Partially cover pan and cook 10 minutes or until carrots are almost tender. Add salt and pepper to pan; increase to medium-high heat. Cook 4 minutes or until carrots are tender and lightly browned, stirring frequently. Sprinkle with sage.
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Your Game Plan to Live
Shoulder Safety By Sam Aly, Occupational Athletic Trainer
Sam works at PPL in the Northeast and Lehigh regions. This month will be his one-year anniversary with PPL and Occupational Athletics. He was certified and licensed as an athletic trainer in 2014, and holds a masters degree in exercise science. Prior to his work with PPL, Sam worked for several clients as an athletic trainer/injury prevention specialist in the Chicago area. On his free time, Sam trains daily in traditional karate, and enjoys various seasonal activities such as skiing, hiking, kayaking, trail running and camping.
Trainer Tip of the Month: When working overhead or anywhere outside of your safety zone, it’s important to remember shoulder safety and the relationship between your elbow and shoulder. When lifting the arm to the side to the point of having your elbow above your shoulder (known as shoulder abduction) the rotator cuff tendon begins to rub between several structures known as the acromion process and the humerus. Working in this position, especially for extended periods of time can cause impingement of the rotator cuff and weakness in the shoulder. Muscle imbalances such as over strengthening the medial deltoid and weakness in the supraspinatus can cause impingement and lead to rotator cuff tears as well. To avoid this, it’s always important to remember to keep your arms and elbows in front of you especially when reaching overhead. Try your best to work within your power zone and keep your arms within 45 degrees in front of you.
(Your Gameplan to Live, continued from page 3)
Slow-Cooker Squash Stew
(Food Network)
Ingredients: 3 tablespoons extra-virgin olive oil 1 medium onion, thinly sliced 2 cloves garlic, sliced 2 tablespoons tomato paste 1/4 teaspoon red pepper flakes 1 1/2 cups dried chickpeas, rinsed 1 pound butternut squash, peeled
and cut into large pieces 1 bunch Swiss chard, leaves and
stems separated and roughly chopped
Kosher salt and freshly ground pepper
Directions: Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and cook until soft and golden brown, 4 to 5 minutes. Stir in the tomato paste and red pepper flakes and cook 1 minute. Stir in 1/2 cup water, scraping up any browned bits. Transfer the contents of the skillet to a 6-quart slow cooker. Add the chickpeas, squash, chard stems (not the leaves), 2 teaspoons salt and 7 cups water to the slow cooker. Stir, then cover and cook on low, 8 hours. Just before serving, lift the lid and stir in the chard leaves; cover and continue cooking 10 more minutes. Season with salt and pepper, and stir to slightly break up the squash.
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At the Gameplan for Living, we know that the future of healthcare is in the prevention of illness and injuries.
It is our mission to provide preventative care utilizing sports medicine principles and
lifestyle modification training to create an atmosphere of health, safety, and performance to allow employees to enjoy an enhanced quality of life and reach their
retirement—and beyond—SUCCESSFULLY!
www.gameplanforliving.com
Questions / Support: [email protected]
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