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March Fitness Tips

Michelle Walker, the fitness specialist at McEntire Joint National Guard Base, S.C., poses for a photo in the base gym on November 2, 2011.  Michelle’s goal is to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. 
(National Guard photo by Tech. Sgt. Caycee Watson/Released)

Michelle Walker, the fitness specialist at McEntire Joint National Guard Base, S.C., poses for a photo in the base gym on November 2, 2011. Michelle’s goal is to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. (National Guard photo by Tech. Sgt. Caycee Watson/Released)

MCENTIRE JOINT NATIONAL GUARD BASE, SOUTH CAROLINA -- A FEW WAYS TO BE BETTER PREPARED FOR THE ORE

Foods that boost Serotonin will provide calming chemicals to our bodies.

Oatmeal is an excellent way to lower your cholesterol or prevent high cholesterol.

Oranges will increase vitamin C, and will also help to curb levels of stress hormone. They will also assist in keeping your blood pressure in check.

Spinach will increase levels of magnesium. Too little magnesium can trigger headaches and fatigue, making stress more intense!

Wild caught salmon or tuna can prevent surges in stress hormone. Both fish have the omega-three that are great for your heart as well. Mrs. Dash goes great on either in a skillet, and the best thing is that there is no sodium, but lots of flavor! The frozen salmon is great, and can go straight to the skillet with a little water, then add Mrs. Dash. You can then have a huge multi-colored salad to go with it. If you decide to do this for lunch, make sure you are getting some carbs so you have enough energy to get you through your day. One-half of a sweet potato with cinnamon sprinkled is also wonderful! Remember that cinnamon is also a fat burner!

Pistachios, walnuts, and almonds are healthy fats, which are high in Vitamin E. They are also known to also increase your immune system. The increased magnesium will also be very helpful, especially if you don't care for spinach. Just be sure to watch your portion sizes. Remember that too much stress will weaken your immune system.

* The following are a few snack and lunch ideas for upcoming ORE that don't have to be refrigerated.

Snacks
:
Unsalted or raw nuts are always a great option in a snack size bag paired with an apple. You may also choose to have individual peanut butter packets along with an apple.

Dry whole-grain cereal mixed with unsalted sunflower seeds is a very good snack

Rice cake with whole grain and a low-fat pudding cup is also great, but make certain the pudding you choose doesn't have to be refrigerated.


Lunches:

Tuna or chicken packs wrapped in whole wheat tortilla. Enjoy with one cup of raw veggies.

Almond Butter banana sandwich on whole wheat bread or flaxseed rounds, with a banana on the side.

Almond or Peanut butter on whole grain bread or flaxseed rounds with low-sugar jam.

For make-ahead quick dinner crockpot recipes, please check out http://www.skinnytaste.com/search/label/Crock%20Pot%20Recipes

Best Reasons to Exercise and Improve your Quality of Life!!

EXERCISE will make you happier, help control pain, strengthen your bones, help you get better a better night's sleep, and help you to live longer.