The Wonderful World of Watermelon

Written by Paul. Posted in Blog, Wellness Bites

Summer is here! And you know what that means, tons of fresh fruit and vegetables are in season. And we don’t know about you guys, but here at Rock Creek Sports Club, one our favorite summer-time treats is definitely watermelon.

Why? Well, not only is it delicious, but it’s packed with so many amazing nutritional benefits, you’ll want to pick one up on your way home from work after reading this list.

The Magical Chia Seed

Written by Paul. Posted in Blog, Wellness Bites

You learn something new every day here at Rock Creek Sports Club. For example, today we learned Chi- Chi- Chia pets from the 80s were actually sprouting from an amazing edible seed full of nutrients and antioxidants!

The chia Seed is an edible seed grown in Mexico, and can actually be traced back to the diets of ancient Mayans and Aztecs and now it’s making a comeback as an easy way to add in a number of healthy benefits to almost any meal.

Exercise is Great for the Brain As Long as You…

Written by Paul. Posted in Blog, Wellness Bites

You know all those great benefits that exercise can have on the brain, such as better memory and reduced anxiety and depression? Well, new studies show that it’s true, but only if you keep up with it!

A New York Times reporter recently wrote about two studies presented at the 2012 annual meeting of the Society of Neuroscience that analyzed what happened to rats after they quit exercising — both found similar results.

How NOT to get Sick

Written by Paul. Posted in Blog, Wellness Bites

Cough, sniff sniff, cough. It’s that time of year again — flu and cold season are upon us.

And even though a 2010 study in the British Journal of Sports Medicine found those who were healthy and exercised the most were less likely to get a cold, we should still be conscious of protecting ourselves and other members! Here’s a few easy ways to avoid getting sick and being a courteous gym member!

How to Add 1.8 Years (or More) to Your Life

Written by Paul. Posted in Blog, Wellness Bites

As a Rock Creek Sports Club member, we’re guessing you’re probably already well aware of the many benefits of physical activity — one of those being the chance to live a longer, healthier life.

Now, researchers from from Brigham and Women’s Hospital (BWH), in collaboration with the National Cancer Institute, are saying they have a better idea, of just how many years of life are gained by being physically active at different levels, among ALL individuals, age, sex, and even body mass index (BMI.)

After analyzing data from more than 650,000 subjects and following subjects for an average of ten years —plus, analyzing over 82,000 deaths —researchers found:

Exercise May Reduce Risks for Breast Cancer

Written by Paul. Posted in Blog, Wellness Bites

Ladies, when you make an effort to come into to Rock Creek Sports Club, whether it’s to workout on your own, Spin, or take a yoga class, you’re also making your health a priority and reducing your risk for breast cancer.

A new study published CANCER, a peer-reviewed journal of the American Cancer Society, found that women can reduce their breast cancer risk by exercising and maintaining their weight.

Spicy Turkey Burgers

Written by Paul. Posted in Blog, Wellness Bites

TurkeyBurgerJust in time for all those July 4th barbecues, we wanted to share this healthy spicy turkey burger recipe! Avoiding carbs? Just wrap them up in lettuce instead of a bun!

Ingredients:

  • 1 pound 93%-lean ground turkey
  • 2 tablespoons chopped fresh cilantro
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon ground chipotle pepper
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground allspice
  • 1 teaspoon canola oil

Prep:

Mix the ground turkey with everything bu the oil in a bowl. Make into 4 patties. Brush with oil and grill them up!

Nutrition: 171.2 Calories, 9.1 g of Fat, 22 g of Protein

Enjoy!

5 Tips for Staying Safe in the Heat

Written by Paul. Posted in Blog, Wellness Bites

Even though summer doesn’t officially begin until June 21, the warm weather here in Silver Spring, Maryland seems to already be in the spirt of the season. With summer upon us and the sunshine calling our names, now is a good time to remind our Rock Creek Sports Club members how to be safe when working out in the heat.

Five Tips for Staying Safe in the Summer Heat

Rock Creek Sports Club Healthy Foodie Group!

Written by Paul. Posted in Blog, Wellness Bites

Looking For Healthy “Foodie” Addicts!

Today’s post come’s from Rock Creek Sports Club member, Carol Paige.

While running with Hector’s Running Group, I began to think about how as a member of Rock Creek Sports Club for many years, I have enjoyed getting to know many other members. It was then that I realized “Why not have a Healthy Foodie Group?!”

Physical Activity Helps Prevent Alzheimer’s

Written by Paul. Posted in Blog, Wellness Bites

Here’s more evidence why it’s important to get up and move. Whether your gardening, walking, or running, you’re doing your part to help prevent Alzheimer’s, says a new study.
A new study published last week in the journal Neurology, found that higher level of physical activity — not just exercising — is linked to a reduced risk of developing Alzheimer’s disease even in people over 80.
Researchers asked 716 dementia-free men and women in their 70s and 80s to wear a device that recorded a person’s total daily activity (including mild activity such as cooking or walking.) This was done up to a period of 10 days.

Just One Sugary Drink a Day May Raise Heart Disease Risk

Written by Paul. Posted in Blog, Wellness Bites

SodaPut down that Soda.

For 22 years, researchers from Harvard School of Public Health tracked nearly 43,000 male participants, ages 40-75 in a health They also collected blood samples from more than 18,000 men who were demographically similar to the other participants.

Just 12 ounces of regular soda, fruit drinks and other sugar-sweetened beverages daily was associated with a higher risk of heart disease, even after controlling other cardiovascular risk factors, such as smoking, physical inactivity, alcohol use and a family history of heart disease.

The news isn’t much better for women either. Another study from 2009 found that women who drank one or less than two sugary drinks per day had a 23 percent increased risk of a heart attack.

10 Mistakes Every Cardio Lover Can Make

Written by Paul. Posted in Blog, Wellness Bites

You know who you are. You crave those long morning runs on the treadmill. You love sweating it out during Rock Creak Sports Club Spin classes. You preach the the benefits interval training on the elliptical. We get it, you can’t get enough Cardio!

As you probably already know, cardiovascular workouts are incredibly beneficial for your health. They improve heart function, muscle mass, and blood cholesterol. All of this, while reducing your risk for heart disease and osteoporosis.

To make sure you’re getting the most out of your workout though, check out this list!

Morning Work Outs May Increase Weight Loss

Written by Paul. Posted in Blog, Wellness Bites

All of you who love coming in to Rock Creek Sports Club first thing in the morning will be excited to hear that researchers recently found working out before breakfast may be the best option for weight loss.

Belgian scientists put three groups of healthy men on a high-caloric diet. One group didn’t workout, one worked out before breakfast, and the other did the same workout after breakfast. No big shock here, the group that didn’t workout, gained weight. What’s interesting, though, is the results from the other two groups.

The group that worked out after breakfast still gained some weight (although not as much as the first group,) and reduced their sensitivity to insulin (a factor that lead to diabetes.) The group who worked out before breakfast however, didn’t gain weight and their sensitivity to insulin remained high.

Want to give morning workouts a try? Check out Rock Creek’s early morning classes such as Hatha Yoga from 7-8AM on Mondays, Wednesdays and Fridays, or Bootcamp Conditioning on Tuesdays and Thursdays at 6:30 AM.

Quick word of advice! For some, working out on an empty stomach can make them feel weak or nauseated. If you are one of these people, try eating a small breakfast or snack first. Also, waiting to eat until after your workout is not the best idea if you’re trying to increase strength or improve your performance for a particular event, such as a race.