Forget the Shoes and Run Barefoot

Interesting article.....I haven't tried it yet but maybe I will....at the HL 5K THIS SATURDAY!!!!

Dr. Michael Wilkinson, an expert in the physiology of exercise, recently discovered that barefoot runners use less oxygen, have faster stride rates, and are not in contact with the ground as long as those who run with shoes on.

In his research, 18 runners from recreational to highly trained, were studied to discover their ways of running when wearing shoes or going barefoot. Each session consisted of six minutes of moderate running to measure each participant's oxygen uptake. This measure was done to determine the amount of energy used by each individual. Each individual also had video taken to study their running form when wearing shoes and when barefoot. Barefoot runners improved their running by six percent in terms of their energy expenditure and had the tendency to land on their midfoot (a good thing) while having increased stride rates.
Since barefoot runners tend to use less force when running to avoid discomfort, they are also less likely to become injured. The participants showed a 6 percent improvement in running economy when running barefoot and showed technique and oxygen uptake benefits as well.
While barefoot running may not be for everyone, it can stimulate less oxygen use and decrease force when landing. If an individual notices they land on their heel when running with shoes, going barefoot may be a great way to increase awareness of landing on the midfoot section and it also may increase running economy.
Article by Kelli Oligney, Associate Editor

How much do you know about ice cream?

Ice Cream is one of summer's favorite treats!  How much do you really know about it?  Take this fun quiz to find out!  http://www.webmd.com/food-recipes/rm-quiz-ice-cream-facts?ecd=wnl_din_061112

2 weeks away!

Our Healthy Lifestyles 5K is only 2 weeks away!
If you haven't registered yet you still can at uchealthylifestyes5k.pbworks.com!
There's lots of great information about the race as well!
It's going to be fun!!! You won't want to miss it!

Try something different than just grilled hamburgers this summer!

Try this delicious recipe next time you want to fire up the grill!

Grilled Chicken Breast with Cucumber and Pepper Relish

Ingredients

• 1 cucumber - peeled, seeded and chopped
• 1 tablespoon chopped fresh parsley
• 1/8 cup chopped red onion
• 1/2 cup chopped yellow bell pepper
• 1/4 teaspoon crushed red pepper flakes
• 1/2 teaspoon ground cumin
• 1/8 teaspoon chili powder
• 2 tablespoons olive oil
• 4 skinless, boneless chicken breasts

• Directions

1. In a medium bowl, prepare the relish by mixing together the cucumber, parsley, chopped onion, bell pepper, and red pepper flakes. Set aside.
2. In a small bowl, mix the cumin and chili powder with the olive oil. Rub the mixture onto the chicken, and place in a shallow dish. Marinate in the refrigerator at least 1 hour.
3. Prepare the grill for medium heat.
4. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.
• Amount Per Serving  Calories: 205 | Total Fat: 9.8g | Cholesterol: 67mg

5 Great Reasons to Kick Your Diet Soda Habit!

Luckily, I can honestly say that I have never been an 'addict' to soda but I will admit...I occasionally look forward to treating myself to a cold, fizzy diet coke with lime (with lots of pebble ice!)... but here's another article convincing me that I should make that treat few and far between...
Here's 5 reasons to kick that soda habit:
1.  Weight Gain- Diet soda drinking correlates with both increased waist circumference and a heightened body mass index.
2.  Higher Sugar Consumption- Artificially sweetened drinks activate our sweetness response, but don't completely satisfy it, leaving you craving more of the real thing. 
3.  Kidney Problems- Researchers show an association between drinking two or more servings of diet soda per day and faster kidney function decline.
4.  Increased Diabetes Risk-“If you're a consumer of diet soda, you have a higher risk of developing metabolic syndrome than a non-consumer,” says Lyn Steffen, Ph.D., R.D,
5.  Stroke-A January 2012 study in the Journal of General Internal Medicine found that people who guzzle diet soda daily have a 43 percent higher risk of vascular events—such as stroke and heart attack
For more info read the entire article at http://caloriecount.about.com/blog

Healthy Lifestyles 5k!

It's time to sign up for this this 5k!
This year we're having an Olympic theme with fun games, decorations, food, prizes and more!
You don't want to miss it!
Sign up today at uchealthylifestyles5k.pbworks.com

Summer workout tips

As the summer heat sets in, you may find yourself feeling a little sluggish. Keep in mind it takes time for your body to adjust to the heat, but there are a few things you can do right away to help you survive these hotter summer months.

1.  Get Up Earlier. Go to bed early, so you can get up earlier and get a work-out in before the heat of the day hits. Invest in a good alarm clock and put it on the other side of the room if you're prone to hitting the snooze button in those early morning hours. 
 
2.  Hydrate! Make sure you are drinking plenty of water throughout the day. Carry a water bottle with you or keep it in a visible place as a constant reminder to keep drinking. Track how many ounces you are drinking…you may be surprised to find out initially how few you may be consuming.  Your body weight divided by 2 is how many ounces you should be drinking each day.

3.    Use Sunscreen. If you do like to work-out in the sun, make sure to apply sunscreen. Nothing hurts worse than working-out with a horrible sun burn.

4.  Work-out in Shaded Areas.  Try a nearby trail, parkway, park, or any other area that has trees to increase the amount of time you spend in the shade.

5.  Water Stops. Map out courses with options to stop for frequent drinks or carry your own water so you have the option to hydrate consistently throughout your work-out.

6.  Avoid the Hot Hours. Most sources say the hottest part of the day is between 2-5 pm. If possible, avoid working out outside during those times of the day.

Enjoy your summer!
utahrunning.com

HL tee-shirt winners!

Congratulations to our HL tee-shirt winers from our June 12th wear your shirt day!
Janalee Cary won a $50 cash cash and Tamara Gerjets won't a $25 cash card!  Our next wear your shirt day will be in August or September!

Did you know.....

Health and Exercise Sleep Facts

A minimum of 7.5 hours of quality sleep per night is important to keep your immune system strong to prevent your body from getting colds and the flu.

Sleeping on a newer mattress that is one to four years old can reduce lower back pain by 62.8 percent.

Poor sleep is linked to hormone secretions which can cause obesity.

Inadequate sleep weakens the body's ability to use insulin and can lead to diabetes.  

Insomnia early in life can be linked to clinical depression and other disorders.

Those who get at least nine hours of sleep per night are more likely to participate in high intensity exercises such as biking or running.  

Those who exercise in the morning and at least four hours a week have less difficulty falling asleep.

Congratulations to all our Circuit Training finishers!

That was no easy task....next challenge....the 3rd Annual Healthy Lifestyles 5k!  Mark your calendars and gather your loved ones for our 5k on August 11th at 8am! 
In honor of the 2012 Olympics we'll be hosting our own Olympic themed 5k event! 
Choose your training schedule at http://uchealthylifestyles5k.pbworks.com and start training today!