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What's Happening at the Garage

Following on our EAT Better Strategy - this next series of posts will address activity and exercise and how to be sure that you are getting all the benefits from an active lifestyle.

In this post and those that follow over the next several weeks, we will answer these questions:

  • Why is physical activity important?
  • Am I doing enough physical activity?
  • What type of physical activity should I be doing?

We will also offer lots of tips and recommendations to help you develop your plan.

Read more below on the Better Blog

From the Blog

LEVEL Up Your Fitness

Why is physical activity important?

The most straightforward answer to this is that you will feel better if you are active and exercise regularly.  Humans evolved to be active.  When you move regularly and vigorously, you will feel:

  • Improved sense of well-being
  • Improved self-esteem
  • Increased strength
  • Increased energy levels
  • Improved mood
  • Decreased depression and anxiety symptoms
  • Decreased stress

Your body will also show positive changes:

  • Improved immune function
  • Lower blood pressure
  • Improved glucose levels
  • Improved cholesterol levels
  • Improved bone density
  • Decreased symptoms from arthritis
These benefits combine to improve longevity, reducing premature death from all causes by 16% and from cardiovascular disease by about 25%.

Looked at another way, lack of physical activity is estimated to be the 4th leading cause of death and the principal cause for approximately:

  • 21–25% of breast and colon cancers
  • 27% of diabetes and 
  • 30% of heart disease burden

(Reference: Global health risks: mortality and burden of disease attributable to selected major risks. Geneva, World Health Organization, 2009)

These benefits come from relatively minimal efforts:  20 minutes of exercise and the avoidance of prolonged sitting every day.

Twenty minutes a day to feel better and live longer - not a bad trade-off!

Finish this post on the Better Blog

  
Interesting Links
Hormones of Hunger - webinar
This webinar was part of a new monthly series of webinars that we are offering to members.  You can register and watch the video.

 
New 4+2 Diabetes Reversal Strategy eBook

For those of you who prefer written content - we have taken the 4+2 Diabetes Reversal Strategy and created a free 18-page guide to teach you the principles behind the strategy.
Exercise of the Week 

Full body workout at home

We should try to perform resistance training at least twice per week.

Here is a simple strength training workout that you can perform at home without equipment:

 

Warm-Up

Walk 3-5 minutes

10 Leg Swings

10 Arm Swings

 

WORKOUT [2-3 sets]

1) Squat, Lunge, or Sit-to-Stand - Max Reps

2) Push-up or Incline Push-up - Max Reps

3) Ab Leg Raises or Plank to Failure - Max Reps


Details

Use a backpack to add weight if necessary.
Rest 1 minute or as needed between sets.

This workout can be performed as a round (squat, push-up, plank, rest) or traditionally with a rest after every set.

Recipe of the Week 

Charred Veggies & Fried Goat Cheese Salad

 

Not your ordinary salad.  It's hearty & warm, but still gives you the crunch you crave from veggies.  The bite of a slightly charred bell pepper paired with creamy yet tangy hunks of half melted goat cheese is heavenly.

Ingredients:

  • 2 tablespoons poppy seeds
  • 2 tablespoons sesame seeds
  • 1 teaspoon onion flakes
  • 1 teaspoon garlic flakes
  • 4 ounces goat cheese, cut into 4 ½ in thick medallions
  • 1 medium red bell pepper, seeds removed, cut into 8 pieces
  • ½ cup sliced baby portobello mushrooms
  • 4 cups arugula, divided between two bowls
  • 1 tablespoon avocado oil
 

 

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