Archive for June, 2016

Getting Road Trip Ready!

Written by RCSC Writer. Posted in Blog, Wellness Bites

RoadTripReadHappy Fourth of July Weekend! For many of you, this means setting off on road trips to coastal beaches to celebrate and relax. It also means — possibly sitting in cars for hours on end – so we wanted to share a couple of quick Road Trip Tips to keep you healthy!

Healthy Eating

It’s no secret that many people use road trips as a reason to indulge in junk food, because of all the tempting fast food and gas station stops along the way. However, if you plan ahead, and pack right, you can reduce your urge to splurge!

A few ideas to pack with you (including a cooler!):

  • Fresh Fruit
  • Cut-Up Veggies
  • WATER!
  • Nuts
  • Dried Fruit (look for the stuff without added sugar)
  • Hard Boiled Eggs
  • Beef Jerky

PLUS – All of the above can also be found at many of the larger convenient stores these days – so don’t go convincing yourself that a Snickers is your only option!

Move Around

Don’t forget to move around! The CDC warns that anyone traveling more than four hours, whether by air, car, bus, or train, can be at risk for blood clots.

“Blood clots can form in the deep veins (veins below the surface that are not visible through the skin) of your legs during travel because you are sitting still in a confined space for long periods of time. The longer you are immobile, the greater is your risk of developing a blood clot. Many times the blood clot will dissolve on its own. However, a serious health problem can occur when a part of the blood clot breaks off and travels to the lungs causing a blockage. This is called a pulmonary embolism, and it may be fatal. The good news is there are things you can do to protect your health and reduce your risk of blood clots during a long-distance trip.” (CDC Site)

If you’ve been sitting for a long time, take a break to stretch your legs.

  • Extend your legs straight out and flex your ankles (pulling your toes toward you).
  • Do some standing quad stretches: Stand with your legs hip width apart and pull one heel to your butt and hold for 10 seconds and switch. Do this several times.
  • Can’t get out of the car? Pull each knee up toward the chest and holding it there with your hands on your lower leg for 15 seconds, and repeat up to 10 times.

And since we already know you want to stay comfortable on your trip, you may as well wear your workout clothes, and get in a few body weight exercises after you finish the above stretches. Think: Squats, Jumping Jacks, Lunges and Push-Ups!

Have a great trip – We look forward to seeing you back at Rock Creek Sports Club!

 

Exercising 4 Hours After Studying May Help You Retain Info Better

Written by RCSC Writer. Posted in Blog, Wellness Bites

iStock_000008183124XSmallWe’ve written many blogs about how working out not only improves your body, it also improves your mind. Now a new study shows that exercise can help you retain the information you learn… as long as you do so four after you learn it.

For the study, reported in the Cell Press journal Current Biology, scientists assigned 72 people to three groups. Each group studied 90-picture location associations for about 40 minutes. One group performed 35 minutes of interval training immediately after studying, the second did the same workout four hours later, the third did not exercise at all.

Then 48-hours later, all the participants returned for a recall test. They found:

  • Performing aerobic exercise 4 hr after learning improved associative memory
  • Exercise at this time also increased hippocampal pattern similarity during retrieval
  • Exercise performed immediately after learning had no effect on memory retention
  • Exercise could have potential as a memory intervention in educational settings

This could be some very helpful information to share with all the students in your life!

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Mangos – Totally Worth the Mess!

Written by RCSC Writer. Posted in Blog, Wellness Bites

mangoIt’s June and we’re excited! Why? Because of all the fresh fruits and vegetables of course! One of our favorites this time of year is the amazing mango.

Nutrition

According to the National Mango Board, Mangos contain over 20 different vitamins and minerals, and one cup includes:

100% of your Daily Vitamin C

  • Vitamin C supports healthy cognitive and neurologic function.
  • Vitamin C is required for collagen formation.
  • Vitamin C plays an important role in immune function.
    Vitamin C is important for wound healing.
    Vitamin C keeps gums and teeth healthy

35% of your Daily Vitamin A

  • Vitamin A is critical for vision.
  • Vitamin A is important for immune function.
  • Vitamin A may be important for reproductive health.
  • Vitamin A helps maintain healthy skin.
  • Vitamin A plays a role in bone growth.

12% of your Daily Fiber

  • Fiber makes you feel full faster and therefore may help support weight management.
  • Fiber aids digestion.
  • Fiber helps control constipation.
  • Fiber slows the absorption of sugar into the bloodstream.

Buying Mangos

Now that we know you’re probably going to pick some up on your way home – here’s a few tips from Mango.org, on how to make sure you’re choosing the right ones. Hint: it’s about the “feel.”

  • Squeeze the mango gently. A ripe mango will give slightly.
  • Use your experience with produce such as peaches or avocados, which also become softer as they ripen.
  • Ripe mangos will sometimes have a fruity aroma at their stem ends.
  • The red color that appears on some varieties is not an indicator of ripeness. Always judge by feel.

AND don’t worry – cutting a mango, can be very messy, but it doesn’t have to be, just check out this video and then enjoy!