IslandFit

Core Training for SUP Paddling

2011-05-24T14:21:00.000-07:00

We always hear that SUP is great for your "core". Well, what is your "core"? Did you know that training it can make paddling easier?
You core is considered your body's center. Specifically, the Mount Sinai Medical Center's Anatomists define the muscles of the core as your diaphragm, your pelvic floor muscles, your transverse abdominus, your lumbar fascia, and your spinal multifidi. WHAT?
Though that is the medical definition, fitness professionals and body workers consider your core to include muscles located between the bottom of your neck to just above your knees. Getting more specific, they are small, stabilizing muscles that work together tohold the middle of your body still while you move the rest of your body. These muscles can include your abs (external and internal obliques, rectus abdominus, and transverse abdominus), your lower back (multifiudi, quadratus lumborum, lumbar fascia, erector spinae), your gluts, hip flexors (quads and psoas), your hamstrings, and your upper back/shoulders (trapezius, serratus anterior, rhomboids). Working synergistically, these muscles contract to create the foundation of all movement.
If we use the visual of a house, the foundation of that house is built strong and stable so that the structure built on top of it will be able to hold itself up. If the foundation is weak, the entire structure on top of it will fail. Similarly, the body's core is the foundation for every movement that we make. As we initiate a movement, our core muscles contract to stabilize our spine, pelvis, and shoulder blades. Once center is stable, we then can make our desired movement. This co-contraction of the core muscles initiates any movement that we make, and this is where the "energy" of all movement begins. This synergistic contraction happens involuntarily and very quickly, so, in most cases, we don't even realize that it is working. Just like in our house, a stronger core (or foundation) will equal a stronger structure, thus better balance, stronger force production, smoother and more coordinated movement, and reduced back injuries. For any athlete, it is very important to make the core stronger.
Applying this to SUP paddling and race training, heightened core strength is imperative because so much movement is required while standing on an unstable surface. Before you take your first stroke, your core (also called your "powerhouse") is working very hard just to stabilize you while you are standing on your board. Add just the lean and rotation that the stroke requires, then your core must work even more to keep you standing. Even more, your core muscles are working again, as they are recruited to make the physical action of the stroke happen. Now, add the multiple repetition of the stroke during a race, plus the waves and other energies making your board rock, your footwork, and the effort that you are putting behind your blade - that is one big challenge to your center.
Adding just a few core strengthening exercises to your normal workout routine will result in great improvements in strength andbalance in your SUP training. Some core exercises can be done on the beach after your training paddles, some can be done in the gym. An easy way to add core strengthening to your workout is to do some of your normal exercises with a balance-challenging modality like an exercise ball or a BOSU. Adding just a little challenge to your balance will make your core work more to stabilize you. Please note, if you are new to using a balance challenging modality, start LIGHT with your weights. Generally, you will not be able to use as much weight while balancing, and starting heavy may (or will) lead to injury.
Progressing with your core training, you can also add core-specific exercises to your workouts. These exercises focus on the entire core. Please remember, your core is made up of much more than your abs. Your abs only make up a section of your core, and in SUP, you need ALL of your core to work well for you. Overdeveloped abs may cause muscular imbalances in your body from front to back - making your susceptible to poor posture, poor stroke mechanics, and back injury. Core focused exercises are easy to perform, and usually require little or no equipment. Are you not the "gym type"? That's ok! Exercise systems like yoga and Pilates (Pilates more so), provide excellent core training exercises. Please see the links below from UltimatePilatesWorkouts and the Pilates on Fifth Studio for videos of very clear examples of GREAT core training exercises that you can easily add to your training program. You will be amazed with what a strong core can do for your SUP performance.
Superman
Obliques Roll Back
Elbow Plank Twister
Revolving Plank with Small Ball
Knee Stretches with Stability Ball
Hip Rolls with Stability Ball
Push Ups on Stability Ball

Mahalo for reading!
- Karen Mirlenbrink, C.S.C.S, PMA-CPT, www.supilates.com www.dunedinpilates.com

Beat the Winter Blues with the SUN!

2011-04-11T19:06:00.000-07:00

Source: Web MD

A sunny day may do more than just boost your mood -- it may increase levels of a natural antidepressant in the brain. A new study shows that the brain produces more of the mood-lifting chemical serotonin on sunny days than on darker days.

Researchers say the findings provide more evidence that lack of sunlight and reduced serotonin levels are important in the development of seasonal affective disorder (SAD).

People with SAD develop symptoms of depression in the winter months when there is less daylight. Symptoms include difficulty concentrating, low energy or fatigue, loss of interest in daily activities, moodiness, and sleeping excessive amounts.

Serotonin levels have been found to be normal in previous studies of people with SAD. But researchers say those studies looked at serotonin levels in the fluid that circulates around the brain and spine, which may have interfered with their results.

In the current study, researchers measured serotonin levels in the blood vessels leading directly from the brain -- a more accurate measure of serotonin levels, they say. Researchers found that regardless of the season, the turnover of serotonin in the brain was affected by the amount of sunlight on any given day. And the levels of serotonin were higher on bright days than on overcast or cloudy ones. In fact, the rate of serotonin production in the brain was directly related to the duration of bright sunlight.

No other atmospheric conditions were related to serotonin levels.

The researchers say their study shows that the prevailing amount of sunlight clearly affects serotonin levels in healthy individuals, but more research is needed to see if people predisposed to SAD are affected in the same way by environmental factors.

Stick to Your Resolution in 2011!!!

2011-01-09T18:22:00.000-08:00

It's that time of year - January. Most of us make big plans for ourselves, but then fall off the wagon in only a few weeks. This year, plan on sticking to your plans and reaching your goals with these easy steps!

Just remember to be S.M.A.R.T.!

Set goals that are:

Specific - When making a goal for your self, try to make it as specific as possible. When the goal is specific, you have a clear picture in your head for what you are striving for. For example, when you tell yourself, "I'm going to lose weight" or "I'm going to workout more this year", you give yourself a very vague goal with no actual guide to bring you success. If you tell yourself that you are going to workout in the gym, with the treadmill and weights, on Monday, Wednesday, and Friday morning, you can give yourself a defined goal to focus your energy on.

Measurable - Each goal that you needs to have some kind of measurable outcome, so that you can see the changes that you need to. Creating measurable goals identifies when success is attained.

Action-Based - What behaviors are you changing or creating in order to reach your goals? Most likely, your goals won't be reached unless you make an effort to change part of your daily routine. If a goal is action-based, it will require you to change in order to reach your goals.

Realistic - The goals you set need to be realistic. You must be able to reach the goals that you set for yourself. Otherwise, you are setting yourself up for failure. For example, setting the goal of losing 40 pounds in a month, is not realistic. However, losing 10 pounds in a month is very realistic. If the goal is realistic, success will follow.

Timelined - Give yourself a deadline to reach your goals. This could be done by time (weeks, months, etc) or by a given date or event (by your sister's wedding, or your high school reunion). Avoiding a time line will create a "getting around to it" situation, that probably won't result in accomplishment of your goals. Again, setting timelined goals gives you a defined time to accomplish your goals so you may be more likely to stick to your plan.

Creating S.M.A.R.T. goals will help you stay focused on your resolutions, and guarantee that you will stick to them. Other things that will help you stick to your New Year's plan include:

Breaking down your large goals into smaller, incremental goals so that you have a set of building block to build on.
Include only one measurable behavior per goal when making your resolutions. More than one may become overwhelming.
Your goals should have intrinsic value and are not imposed from the outside. They should mean something to you.
Address environmental factors, including your support team (family & friends) and other systems that impact your successful implementation.
Goals should evolve as you reach them, and should keep changing as you will.

7 Ways to Sneak in a Holiday Workout

2010-12-10T06:52:00.000-08:00

With the holidays and new year around the corner, Americans have travel on their mind. Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.

Fortunately, with a little proactive planning, you can maintain your fitness level, no matter where you are. According to IDEA, a membership organization for health and fitness professionals, the key is to be creative and remember that even short workouts are better than no workouts at all.

Here are a few tips from IDEA on how to keep in shape while you travel:

Do a "Condensed-but-Intense-Workout"

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).

Warm up with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then try a variation of abdominal crunches, low back lifts and stretches.

Rehearse Your Routine

Practice makes perfect, so in order to be familiar and comfortable with your routine, do it as often as possible.

Get Active in Airports

If flight delays leave you with extra time at the airport, take advantage of it. Store your luggage in an airport locker and take a hike through the terminal.

Bring Tubes, Bands and More

Don't leave out fitness equipment when youre packing for a trip. Bring fitness videos, comfortable walking shoes, a bathing suit or other gear that you can fit in your bag. Inspirational memos from a trainer or a motivational CD could help you get moving.

Get a Jump Rope

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you dont have a jump rope, try climbing flights of stairs instead.

Plan to Relax

Don't overdo it. Staying fit is important, but dont lose sight of the real reason for the holidays spending time with those who are important to you. If you want to do both, involve the whole family in a yoga or tai chi exercise to unwind.

Ease Back Into Your Routine

Depending on how much you worked out during your travel, you may need to gradually ease back into your old routine. You may want to consider using lighter weights or decrease the intensity or the duration of your workouts until you can return to pre-trip conditions.

Beet, Beets, Beets

2010-11-30T19:24:00.000-08:00

I love beets! They are one of the best vegetables for you too. Here are some interesting facts about beets...

Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. Although you can see these betalain pigments in other foods (like the stems of chard or rhubarb), the concentration of betalains in the peel and flesh of beets gives you an unexpectedly great opportunity for these health benefits.
In a recent study from Italy, beets were shown to be an especially important contributor of two carotenoids in the overall diet: lutein and zeaxanthin. Although much of the recent carotenoid research has focused on beta-carotene, both lutein and zeaxanthin are unique as health support molecules, particularly with respect to eye health and common age-related eye problems involving the macula and the retina. For eye health, beets may eventually turn out to require a category all their own.
Unlike some other food pigments, betalains undergo very steady loss from food as the length of cooking time is increased. For example, one recent study has shown the red betalain pigments in beets to be far less heat stable than red anthocyanin pigments in red cabbage. The difference between 15 minutes of steaming versus 25 minutes of steaming, or 60 minutes of roasting versus 90 minutes of roasting can be significant in terms of betalain damage. For these reasons, we recommend that you keep beet steaming times to 15 minutes or less, and roasting times under an hour.
An estimated 10-15% of all U.S. adults experience beeturia (a reddening of the urine) after consumption of beets in everyday amounts. While this phenomenon is not considered harmful in and of itself, it may be a possible indicator of the need for healthcare guidance in one particular set of circumstances involving problems with iron metabolism. Individuals with iron deficiency, iron excess, or specific problems with iron metabolism are much more likely to experience beeturia than individuals with healthy iron metabolism. For this reason, if you experience beeturia and have any reason to suspect iron-related problems, we recommend a healthcare consult to follow up on possible issues related to iron status.
In recent lab studies on human tumor cells, betanin pigments from beets have been shown to lessen tumor cell growth through a number of mechanisms, including inhibition of pro-inflammatory enzymes (specifically, cyclooxygenase enzymes). The tumor cell types tested in these studies include tumor cells from colon, stomach, nerve, lung, breast, prostate and testicular tissue. While lab studies by themselves are not proof of beets' anti-cancer benefits, the results of these studies are encouraging researchers to look more closely than ever at the value of betanins and other betalains in beets for both prevention and treatment of certain cancer types.

Recommendations

Foods belonging to the chenopod family-including beets, chard, spinach and quinoa-continue to show an increasing number of health benefits not readily available from other food families. The red and yellow betalain pigments found in this food family, their unique epoxyxanthophyll carotenoids, and the special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to the chenopod family of foods as unique in their health value. While we have yet to see large-scale human studies that point to a recommended minimum intake level for foods from this botanical family, we have seen data on chenopod phytonutrients, and based on this data, we recommend that you include foods from the chenopod family in your diet 1-2 times per week. In the case of a root food like beetroot, we recommend a serving size of at least ½ whole medium beet, and even more beneficial, at least 1 whole medium beet so that you can also benefit from their nutrient-rich greens.

If long cooking times deter you from cooking beets, our Healthiest Way of Cooking beets will help you prepare them in just 15 minutes. Cut medium beets into quarters without removing the skin. Steam and serve as a great vegetable side dish or as a wonderful addition to your favorite salad.

It is often difficult to believe how the hardy, crunchy, often rough-looking exterior of raw beets can be transformed into something wonderfully soft and buttery once they are cooked. See Healthiest Way of Cooking Beets in the How to Enjoy section below.

This chart graphically details the %DV that a serving of Beets provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Beets can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Beets, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

Remember all those legendary Russian centenarians? Beets, frequently consumed either pickled or in borscht, the traditional Russian soup, may be one reason behind their long and healthy lives. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.

Promote Optimal Health

The pigments that give beets their rich colors are calledbetalains. There are two basic types of betalains: betacyanins and betaxanthins. Betacyanins are pigments are red-violet in color. Betanin is the best studied of the betacyanins. Betaxanthins are yellowish in color. In light or dark red, crimson, or purple colored beets, betacyanins are the dominant pigments. In yellow beets, betaxanthins predominate, and particularly the betaxanthin called vulgaxanthin. All betalains come from the same original molecule (betalamic acid). The addition of amino acids or amino acid derivatives to betalamic acid is what determines the specific type of pigment that gets produced. The betalain pigments in beets are water-soluble, and as pigments they are somewhat unusual due to their nitrogen content. Many of the betalains function both as antioxidants and anti-inflammatory molecules. At the same time, they themselves are also very vulnerable to oxidation (change in structure due to interaction with oxygen). In addition to beets, rhubarb, chard, amaranth, prickly pear cactus, and Nopal cactus are examples of foods that contain betalains.

It's interesting to note that humans appear to vary greatly in their response to dietary betalains. In the United States, only 10-15% of adults are estimated to be "betalain responders." A betalain responder is a person who has the capacity to absorb and metabolize enough betalains from beet (and other foods) to gain full antioxidant, anti-inflammatory, and Phase 2 triggering benefits. (Phase 2 is the second step in our cellular detoxification process).

Antioxidant Benefits

What's most striking about beets is not the fact that they are rich in antioxidants; what's striking is the unusual mix of antioxidants that they contain. We're used to thinking about vegetables as rich in antioxidant carotenoids, and in particular, beta-carotene; among all well-studied carotenoids, none is more commonly occurring in vegetables than beta-carotene.

In beets, however, the "claim-to-fame" antioxidant is not beta-carotene, but two different antioxidant carotenoids, not nearly as concentrated in vegetables as a group. These two carotenoids are lutein and zeaxanthin. Similarly, when it comes to antioxidant phytonutrients that give most red vegetables their distinct color, we've become accustomed to thinking about anthocyanins. (Red cabbage, for example, gets it wonderful red color primarily from anthocyanins.) Once again, beets demonstrate their antioxidant uniqueness by getting their red color primarily from betalain antioxidant pigments (and not primarily from anthocyanins). Coupled with their status as a good source of the antioxidant vitamin C and a very good source of the antioxidant manganese, the unique phytonutrients in beets provide antioxidant support in a different way than other antioxidant-rich vegetables. While research is largely in the early stage with respect to beet antioxidants and their special benefits for eye health and overall nerve tissue health, we expect to see study results showing these special benefits and recognizing beets as a standout vegetable in this area of antioxidant support.

Anti-Inflammatory Benefits

Many of the unique phytonutrients present in beets have been shown to function as anti-inflammatory compounds. In particular, this anti-inflammatory activity has been demonstrated for betanin, isobetanin, and vulgaxanthin. One mechanism allowing these phytonutrients to lessen inflammation is their ability to inhibit the activity of cyclo-oxygenase enzymes (including both COX-1 and COX-2). The COX enzymes are widely used by cells to produce messaging molecules that trigger inflammation. Under most circumstances, when inflammation is needed, this production of pro-inflammatory messaging molecules is a good thing. However, under other circumstances, when the body is undergoing chronic, unwanted inflammation, production of these inflammatory messengers can make things worse. Several types of heart disease-including atherosclerosis-are characterized by chronic unwanted inflammation. For this reason, beets have been studied within the context of heart disease, and there are some encouraging although very preliminary results in this area involving animal studies and a few very small scale human studies. Type 2 diabetes-another health problem associated with chronic, unwanted inflammation-is also an area of interest in this regard, with research findings at a very preliminary stage.

In addition to their unusual betalain and carotenoid phytonutrients, however, beets are also an unusual source of betaine. Betaine is a key body nutrient made from the B-complex vitamin, choline. (Specifically, betaine is simply choline to which three methyl groups have been attached.) In and of itself, choline is a key vitamin for helping regulate inflammation in the cardiovascular system since adequate choline is important for preventing unwanted build-up of homocysteine. (Elevated levels of homocysteine are associated with unwanted inflammation and risk of cardiovascular problems like atherosclerosis.) But betaine may be even more important in regulation of our inflammatory status as its presence in our diet has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumor necrosis factor alpha. As a group, the anti-inflammatory molecules found in beets may eventually be shown to provide cardiovascular benefits in large-scale human studies, as well as anti-inflammatory benefits for other body systems.

Support of Detoxification

The betalin pigments present in beets have repeatedly been shown to support activity in our body's Phase 2 detoxification process. Phase 2 is the metabolic step that our cells use to hook activated, unwanted toxic substances up with small nutrient groups. This "hook up" process effectively neutralizes the toxins and makes them sufficiently water-soluble for excretion in the urine. One critical "hook up" process during Phase 2 involves an enzyme family called the glutathione-S-transferase family (GSTs). GSTs hook toxins up with glutathione for neutralization and excretion from the body. The betalains found in beet have been shown to trigger GST activity, and to aid in the elimination of toxins that require glutathione for excretion. If you are a person who thinks about exposure to toxins and wants to give your body as much detox support as possible, beets are a food that belongs in your diet.

Other Health Benefits

It's important to note two other areas of potential health benefits associated with beets: anti-cancer benefits and fiber-related benefits. The combination of antioxidant and anti-inflammatory molecules in beets makes this food a highly-likely candidate for risk reduction of many cancer types. Lab studies on human tumor cells have confirmed this possibility for colon, stomach, nerve, lung, breast, prostate and testicular cancers. Eventually, we expect to see large-scale human studies that show the risk-reducing effect of dietary beet intake for many of these cancer types.

Beet fiber has also been a nutrient of increasing interest in health research. While many people tend to lump all food fiber into one single category called "dietary fiber," there is evidence to suggest that all dietary fiber is not the same. Beet fiber (along with carrot fiber) are two specific types of food fiber that may provide special health benefits, particularly with respect to health of our digestive tract (including prevention of colon cancer) and our cardiovascular system. Some beet fiber benefits may be due to the pectin polysaccharides that significantly contribute to the total fiber content.

Description

Both beets and Swiss chard are different varieties within the same plant family (Amaranthaceae-Chenopodiaceae) and their edible leaves share a resemblance in both taste and texture. Attached to the beet's green leaves is a round or oblong root, the part conjured up in most people's minds by the word "beet." Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white, golden/yellow or even rainbow color roots. No matter what their color, however, beet roots aren't as hardy as they look; the smallest bruise or puncture will cause red beets' red-purple pigments (which contain a variety of phytonutrients including betalains and anthocyanins) to bleed, especially during cooking. Betalain pigments in beets are highly-water soluble, and they are also temperature sensitive. For both of these reasons, it is important to treat beets as a delicate food, even though they might seem "rock solid" and difficult to damage.

Beets' sweet taste reflects their high sugar content, which makes beets an important source for the production of refined sugar (yet, the beets that are used for sugar consumption are of a different type than the beets that you purchase in the store). Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked. Beet leaves have a lively, bitter taste similar to chard. The main ingredient in the traditional eastern European soup, borscht, beets are delicious eaten raw, but are more typically cooked or pickled.

The greens attached to the beet roots are delicious and can be prepared like spinach or Swiss chard. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin.

While beets are available throughout the year, their season runs from June through October when the youngest, most tender beets are easiest to find.

History

The wild beet, the ancestor of the beet with which we are familiar today, is thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores. In these earlier times, people exclusively ate the beet greens and not the roots. The ancient Romans were one of the first civilizations to cultivate beets to use their roots as food. The tribes that invaded Rome were responsible for spreading beets throughout northern Europe where they were first used for animal fodder and later for human consumption, becoming more popular in the 16th century.

Beets' value grew in the 19th century when it was discovered that they were a concentrated source of sugar, and the first sugar factory was built in Poland. When access to sugar cane was restricted by the British, Napoleon decreed that the beet be used as the primary source of sugar, catalyzing its popularity. Around this time, beets were also first brought to the United States, where they now flourish. Today the leading commercial producers of beets include the United States, the Russian Federation, France, Poland, France and Germany.

How to Select and Store

Choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color. Smaller, younger beets may be so tender that peeling won't be needed after they are cooked.

Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby should also be avoided as these are signs that the roots are aged, tough and fibrous.

While the quality of the greens does not reflect that of the roots, if you are going to consume this very nutritious part of the plant, look for greens that appear fresh, tender, and have a lively green color.

Cut the majority of the greens and their stems from the beet roots, so they do not pull away moisture away from the root. Leave about two inches of the stem attached to prevent the roots from "bleeding." Do not wash beets before storing. Place in a plastic bag and wrap the bag tightly around the beets, squeezing out as much of the air from the bag as possible, and place in refrigerator where they will keep for up to 3 weeks.

Store the unwashed greens in a separate plastic bag squeezing out as much of the air as possible. Place in refrigerator where they will keep fresh for about four days.

Raw beets do not freeze well since they tend to become soft upon thawing. Freezing cooked beets is fine; they'll retain their flavor and texture.

How to Enjoy

Tips for Preparing Beets

Rinse gently under cold running water, taking care not to tear the skin, which helps keep the health-promoting pigments inside.

Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling beets. If your hands become stained during the cleaning and cooking process, simply rub some lemon juice on them to remove the stain.

Cut beets into quarters leaving 2 inches of tap root and 1 inch of stem on the beets.

Here is my favorite Beet Recipe:

Roasted Beets with Goat Cheese

Ingredients

· 4 beets, trimmed, leaving 1 inch of stems attached

· 1/4 cup minced shallot

· 2 tablespoons minced fresh parsley

· 2 tablespoons extra-virgin olive oil

· 1 tablespoon balsamic vinegar

· 1 tablespoon red wine vinegar

· salt and pepper to taste

· 1/4 cup crumbled goat cheese

1. Preheat oven to 400 degrees F (200 degrees C). Wrap each beet individually in aluminum foil, and place onto a baking sheet.

2. Bake beets in preheated oven until easily pierced with a fork, 45 minutes to 1 hour.Once done, remove from oven, and allow to cool until you can handle them. Peel beets, and cut into 1/4 inch slices.

3. While the beets are roasting, whisk together shallot, parsley, olive oil, balsamic vinegar, and red wine vinegar in a bowl until blended; season to taste with salt and pepper, and set aside.

4.To assemble the dish, place the warm, sliced beets onto a serving dish, pour vinaigrette over the beets, and sprinkle with goat cheese before serving.

Healthy Snack Ideas for the Beach

2010-11-15T09:45:00.000-08:00

It's beach season and whether you live by the beach or vacation at one you need sustenance. It's easy to pack up a bunch of junk food and chalk it up to being on "vacation." However it can also be quite simple to make a few snacks and munchies that are healthy and refreshing.

Freezing certain foods and drinks before you head to the beach is a good idea. It keeps them cold for a longer period of time and they are very refreshing. They also help keep the cooler cold. You should never freeze soda or beer of course, because they can explode. However, water, fruit and sports drinks can be frozen the night before. If you want to have a truly relaxing day, try freezing some of the mini bottles of wine available at the grocery store.
Frozen fruit is a great beach treat. You can cut up your own melons, strawberries, pineapples, and other such summer fruit or buy a pre-packaged mix in the produce section. Throw in some frozen grapes and blueberries for an extra flavor and nutrient kick. They won't stay frozen all day, but they will be cool.

Freeze small containers of yogurt. They start to thaw in the cooler and are deliciously cold on a hot summer day. It's a much healthier snack than buying ice cream cones. You could mix berries into plain, fat free yogurt for a no-sugar variation.

Instead of potato chips and other junk food make your own trail mix. Just combine your favorite dried foods such as toasted almonds, dried blueberries, raisins, granola, pretzel rounds etc.Swimming in the ocean and spending hours in the sun can take a lot out of you and trail mix is a quick energy pick-me-up.

Sandwiches tend to get soggy and sandy at the beach. Pack up a loaf of whole wheat French bread, a lowfat cheese and herb spread that fits in your cooler, and a container of sliced tomatoes. All you need to do when you hit the beach is tear off a hunk of bread, spread the cheese on with a plastic knife and top with a tomato slice for a gourmet treat, oceanside.

Hit the Surf with Beach Workouts

2010-11-02T12:56:00.000-07:00

By Joe Decker

For Active.com

It's that time of year when we all flock to the beaches. There's nothing better than hanging out by the ocean, enjoying the sun, the surf and taking it easy. Believe it or not, this place we generally look to for a little relaxation can also be great place for a fun, calorie-burning and heart-pumping workout.

I've been teaching boot camp classes for 15 years now and love to take my clients at least once a month for an enjoyable little Gut Check "Hit the Surf" Workout. It breaks it up for me and makes it interesting and exciting for them. You may be asking yourself, "How can a boot camp-style workout be fun?" Here's how:

Getting Started

There are a few things you want to do before you get started. If you are going to go into the water, make sure you know how to swim. I would highly recommend bringing a friend or two just in case. You never know when you'll get a cramp or get caught in a riptide. There's safety in numbers.

Be sure to use sunscreen. The rays are powerful at the beach. We wear regular workout gear with running shoes, shorts, shirt and cap. Bring plenty of drinking water and possibly a towel to rinse off with afterwards. Lastly, I would recommend getting there early to avoid the noon rush.

Beach Runs

Even though it's warm at the beach, it's still important to properly warm-up your muscles and your body. Try starting with a half-mile run, followed by some shuffles, lunges and calisthenics. Now it's time to have some fun. If you've ever watched the movie Chariots of Fire you saw the young men running parallel to the beach at the water's edge. I loved the movie and enjoy doing the same thing.

Go out into the water until it's a little less than knee deep. Now you're going to try to stay at about this depth and run parallel to the beach while in the water. I would recommend beginning with 40-yard to 100-meter dashes. The added resistance from the water really challenges your muscles and your lungs while giving a great workout. Try four to six repeats at various distances or shoot for 30 to 60 seconds.

Piggy Back Rides

If you get a friend to join your workout, you can have fun with piggy back races. Jump up on your partner's back and you're off. Try to make it as far out into the waves as you can. When a wave knocks you off your feet, you're turn is done. Head back to shore and switch positions with your partner. The goal is to see who can make it the farthest without getting knocked over. This one is truly fun but challenging, too.

Sand Workouts

Of course you've got to get a little sandy too. Here's what you do;

Drop down for 60 seconds of timed regular push-ups
Flip over for 60 second sit-ups
45 seconds wide push-ups
45 seconds elbows-to-knees crunches
30 seconds diamond push-ups
30 seconds fingers-to-toes crunches (legs bent up at
90 degrees)
Finish it off with a couple sets of 25 three-count arm
haulers and flutters kick

You should look like the Sand Man at about this point.

Hit the Surf

Now for the grand finale. Many times during our hour and half workout, I yell "Hit the Surf" and everyone runs into the water and plops down until their head is under, then immediately springs back onto their feet and runs to shore. You will be amazed how exhausting this is, real leg and lung burner.

Put It All Together

So here's the deal;

   Put your water bottle about 20 to 30 feet away from the
   waves. This is your starting and transition point. Ready? Now
   "Hit the Surf!"
Back out to your water bottle/marker--30 mountain climbers
"Hit the Surf"
25 push-ups
"Hit the Surf"
20 speed skaters
"Hit the Surf"
15 starbursts
"Hit the Surf"
10 burpees
DONE!
5 to 10 minute cool down
5 to 10 minute stretching

Now that you've got a great workout in, it's time to kick back and really enjoy the sun, sand and surf but this time on your back. Have fun!

Active Expert, Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has helped thousands of people get into shape. He has completed many of the world's toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit. He is recognized as "The World's Fittest Man." Visit his website at www.joe-decker.com