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From the Plow & Hearth Fitness Team: Harvest Season is Here!
By The Plow & Hearth Fitness Team
9/23/2014 1:09:00 PM  

The Harvest Season is on it’s way!


It’s always important to choose produce that’s in season so you get the maximum amount of nutrients. See below for some must-have healthy FALL FRUITS & VEGGIES!


Pumpkin

Pumpkin is full of nutrients that can benefit the body. It contains fiber, vitamin A, potassium and vitamin C. Don’t throw away the seeds! They are full of zinc, magnesium, protein and iron. The nutrients in pumpkin can aid with digestion, immunity and eye health. Not only that, zinc has been known to aid with taste changes, which patients receiving cancer treatment may experience.

Butternut Squash

This hourglass fall staple is full of fiber and vitamin A. It is rich in folate, too. If that’s not enough, because of its high antioxidant content, butternut squash has anti-inflammatory effects. Reducing inflammation in the body has been known to reduce the risk of diabetes, cardiovascular disease and even cancer.

Sweet Potatoes

Why use sweet potatoes instead of white potatoes, you ask? We know white potatoes are a more traditional side, but sweet potatoes are a WAY better option. These orange spuds have a low glycemic index, which means they won’t cause your blood sugar to spike. They’re rich in and beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production. Sweet potatoes are also a good source of vitamin C, and when baked in their skin can pack nearly 5 grams of fiber.

Apples

Last, but not least, are apples. Though apples are available during the whole year, they are even sweeter and cheaper in the fall. Why should you eat them? Three words: fiber, fiber, fiber. Fiber can aid with digestive health, blood sugar control and heart health by reducing inflammation and cholesterol levels.

HEALTHY TIP: Traditional dishes made with these foods include a great deal of sugar, butter or cream–even though these fruits and vegetables are naturally full of sweet and savory flavors. Try using recipe replacements for the high-fat, high-sugar additives. Consider using plain Greek yogurt instead of sour cream, applesauce instead of oil in sweet breads, and half-and-half or evaporated skim milk instead of heavy whipping cream.

-Your Plow & He♥rt Fitness Team


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Tags: Fall, Autumn, gardening, vegetables, fruits, fitness, health, nutrition
Categories: Health & Fitness
Health & Fitness  
Lifestyle Tips From The Plow & Heart Fitness Team: 4 Steps to Fitness
By Plow & Hearth
7/22/2014 2:36:00 PM  
The best diet and the best workout program are the ones you can stick with.


One Size Doesn't Fit All: How to Find the Best Health and Fitness Routine for You
It's one of the first things we learn in school: Everyone is different. Our bodies react differently to certain types of training. Our stomachs handle different foods in a variety of ways. Some of us are excited for a workout that others dread.

4 Simple Steps to Decide What's Right for You
To become healthier as individuals we need to become people who try different things, listen to our bodies, and find positive lifestyle changes that we can stick with for the long haul. There's no such thing as one-size-fits-all in the health and fitness world. There's only what works for us as individuals. It might not be easy. (It won't.) But it will be worth it.

So, how do we figure out which diet and/or workout routine will help us feel healthy for the long haul? Start by asking yourself these questions:

1.
Do I enjoy your workout? You don’t have to be over-the-top obsessed, but you have to enjoy the exercise you’re doing enough to push past the resistance your mind will give you after the novelty of it wears off. The opposite question to ask is, “Do I dread it?” If so, it’s not the program or diet for you.  

2. Is it sustainable? We all have different schedules. A mother working 70 hours per week is going to have different availability than a student with a light class load. Even if you love what you’re doing, the time commitment has to be sustainable, or else you’ll burn out. Chopping veggies for 30 minutes every day or lifting weights for an hour might not be right for you. Start with a time commitment that's without-a-doubt manageable. You can always add in additional time later.

3. Is there a community of like-minded people to support me? This doesn’t have to be a physical, in-person community, but you should have access to some sort of community. Maybe you really enjoy bodybuilding but love working out alone with your headphones on. Perfect. There are hundreds of bodybuilding forums online where you can learn from and support other people pursuing a common goal. Without this kind of support, you can feel very isolated, and it’s easier to quit when you feel like you’re going it alone. The same goes for diet. You will benefit from a community of people eating the same way and providing recipes, ideas, and support to keep you motivated.

4. Is it working? Check your progress after two months or so by re-testing a workout you did at the very beginning of your program: Can you complete it faster? Are you lifting heavier weights or doing more reps? You can also measure physical markers like body measurements, weight, how your clothes are fitting, cholesterol, blood pressure, etc. Accept that finding the right health and fitness program will involve trial and error and whatever you settle on will take work, you'll bring yourself one step closer to the lifestyle that helps you be the best you can be!

-Your Plow & Hert Fitness Team

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Tags: fitness, lifestyle, life, health, exercise, diet
Categories: Health & Fitness
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