Overview of Stress Awareness Month

Today is the last day of Stress Awareness Month. We hope that throughout the month of April, you have learned valuable information from our blog and from our Facebook page on how to handle the stress in your life. Here we shared information on the different types of stress; routine stress, change stress, and traumatic stress. Here we shared 16 ways you can manage your stress. Below are all 10 Stress Tips we shared on our Facebook page throughout the month of April. Managing your stress is so important to your overall health. Too much ongoing stress can leave you feeling overwhelmed and effect your emotional and physical health. We challenge you to use these stress tips and take note of how you feel. Make 2014 the year you choose to focus on your health. Relax and rejuvenate for your body and mind!

 

 

 

Monday Munchie // April 28, 2014

1. Arugula 2. Valencia Oranges 3. Pineapple 4. Broccoli 5. Strawberries 6. Asparagus 7. Grapefruit
8. Snow Peas 9. Honey Dew 10. Carrots

After a rough winter, we're so glad Spring is here! Along with flowers and lush landscapes, Spring brings us the bright colors of fresh, seasonal produce back to the grocery store; colors and tastes that we miss during the winter months. Here are some of the fruits and vegetables that are in season during the spring. The best part about buying in-season produce is you'll save money when you buy them fresh. Checking out any of the Louisville area, local farmers markets is a great first step. Plus, in-season produce delivers the best flavors. Cheers to no more dry and tough strawberries! Also, don't forget to check out GreenBEAN Delivery. GreenBEAN Delivery is a year-round food delivery service that brings the freshest local & organic produce and natural groceries right to your doorstep. Be sure to ask about the Milestone discount!  

Here is a list of local farmers markets & ripening dates. Many markets are already open & most farmers markets are opening very soon! 

 For a full list of what's in season during the Spring you can click here.

25 Eco-Friendly Things You Can Do for the Earth

Happy Earth Day! 

Here are 25 eco-friendly things you can do for our Earth:

1. Pledge to use less water. Use water only the amount needed when needed. Try taking shorter showers, only doing full loads of laundry, and not leaving the faucet running while you brush your teeth.
2. Keep water clean by using biodegradable and eco-friendly products.
3. Dispose waste and medicines properly and protect the water from pollutants and garbage. Stop throwing away your dryer lint! Throw it in your backyard of the birds, they will use it to feather their nests.
4. Use your body for transportation instead of a car: bike, walk, run, skateboard, etc. Exercise is good for you and the Earth!
5. Get the junk out of your trunk (literally!) — extra weight in your car decreases fuel efficiency.
6. Buy local: Less gas/resources are used for transportation and it helps your community!
7. Plant a tree! Trees release 02 to help keep the air clean.
8. Take the stairs instead of the elevator (great for the environment and your health).
9. Plant native species in your garden to encourage pollination from bees and birds. Here are all the plants and trees native to Kentucky.
10. Conserve energy. Turn off lights when not in the room, don’t excessively use heater or AC and pay more attention to where you set your thermostat as the seasons change or when you go on vacation. Your computer may go to sleep, but it's still sucking up energy. Turn your computer off at night!
11. Find out if your home is energy-efficient. Local power companies can come and inspect your home.
12. Pay your bills online (and opt for paperless billing) to reduce paper usage and postage costs.
13. Reduce the amount of things you buy that will contribute to waste. Cancel your newspaper or magazine subscription and read them online.
14. Reuse! The more you reuse the less waste you create. Try using cloth napkins at dinner rather than paper ones. Buy used or e-books instead of new.
15. Recycle paper, plastics, glass, e-cycle electronics, batteries, ect.
16. Donate old clothes. 
17. Have a yard sale — or visit one before you head out to buy something new.
18. Take your own mug to the coffee shop — some shops will even give you a discount for bringing your own cup.
19. Buy eco-friendly and organic products. Choose items with less packaging as well.
20. Bring your own bags to the store.
21. Participate in local environmental groups or start your own.
22. Organize an event, such as a park clean-up.
23. Teach your kids how to be eco-friendly and conscious.
24. Pack their lunch in an insulated lunch bag instead of paper or plastic bags.
25. Talk to your friends and family about it ways you can help the environment.

Milestone Monday Munchie // Sea Scallops Arugula & Beet Salad

This beautiful, colorful and nutrient dense salad from SkinnyTaste.com looks like the perfect spring and summer salad and is the perfect balance of protein and carbohydrates. If you are not a beet lover, keep reading...you might become one! 

Nutrition Information

Servings: 4

Size: 1 salad 

Old Points: 6 pts 

Points+: 7 pts 

Calories: 271

Fat: 10 g

Carb: 22 g

Fiber: 3 g

Protein: 25 g

Sugar: 14 g

Sodium: 494 mg (without salt)

Cholesterol: 51 mg

Benefits of Beets

Beets are an extremely nutritious and are an amazing source of vitamins and minerals. 

Vitamins and Minerals

Beets are high in potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; and folic acid. Beets are especially great for women who are pregnant as the vitamin B and iron are very beneficial to new growth cells and replenishing iron in the body.  

Beets contain betaine, the same substance that is used in certain treatments of depression. It helps protects cells, proteins, and enzymes from environmental stress. Beets also contain trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate or turkey.

Beets Cleanse the Body

Beets are a great tonic for cleansing the liver and they help to purify the blood. The benefit of beets for your blood likely comes from the naturally occurring nitrates in beets. The nitrates are converted into nitric oxide in your body which in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure. 

Beets Are Sweet!

In the 19th century beets became a popular source of sugar because of their natural sweetness. If you are a juicer or like to make healthy smoothies, try adding beets to your smoothie or juice. Use a small amount at first to supplement your fruit. You just might be pleasantly surprised! 

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Sources: http://www.fullcircle.com/goodfoodlife/2012/05/10/6-health-benefits-of-eating-beets/

http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

Tips For Making a Healthy Easter Basket

1. Annie's Cheddar Bunnies || 2. Chocolate Covered Strawberries || 3.  Dark Chocolate || 4.  Assortment of Teas || 5. Homemade Peanut Butter Eggs || 6. Annie's Bunny Fruit Snacks || 7. Carrots || 8. Annie's Bunny Grahams || 9. Lip Balm || 10. Gift Cards || 11. Sidewalk Chalk || 12. Small Fitness Equipment || 13. Stationery

We know the Easter Bunny is full of sweet and delicious treats. However, this is another holiday that you can celebrate just as joyously without wrecking your diet and falling off of your fitness journey. Challenge yourself and our family to have a healthier Easter this year! We've given you some fun ideas, both edible and non-edible, to help you create a healthy Easter basket this year!

Annie's Homegrown brand has multiple products that are bunny shaped and fun for both kids and adults. Chocolate covered strawberries (or any other fruit!) are always a delicious and juicy treat. Don't feel the need to go cold-turkey and have no candy at all - that's no fun! Try making your own, homemade peanut butter eggs or buying individually wrapped treats, like dark chocolate. If they're individually wrapped, you're less likely to over indulge and you won't be eating handfuls (Hello M&Ms!). You're probably laughing at us for suggesting carrots. But, after all, they do play a part in the commercialized theme of Easter. We know carrots aren't as fun as chocolates. But, throw in a new flavor of hummus to try and you'll have a new healthy snack.

Some non-edible ideas are lip-balm, make-up or toiletries, gift-cards, side-walk chalk (undeniably fun for both kids and adults!), small fitness equipment like a jumprope, and stationery. We all enjoy receiving a hand-written note these days and writing friends can actually help reduce stress. 

We hope this helps you think healthy this Easter! Happy Easter!

Do you have any other tips for making a healthy Easter basket? Share with us in the comments below!

New Class Schedule // Effective April 14th

Below is our new class schedule that is effective today. All new classes are highlighted. We envision this schedule change as a GREAT thing for Milestone! We want you to trust in our programs and view the changes we make as positive aspects in the betterment of our club and in your individual fitness routines. We want to keep you inspired with fresh and new classes for you to try! Don't forget all of our new TRX classes and descriptions here! 

 

NEW TRX CLASSES // Effective Monday, April 14th

We are so excited about our NEW classes starting at Milestone tomorrow, April 14th! Jeff Howard is now teaching exclusively at Milestone and has an amazing new lineup planned alongside Jennifer Lowe. We are elated to have both of them as a part of our Milestone team to help us continue to provide you the latest and greatest in the fitness industry. These new classes will allow you to challenge yourself in a fun and encouraging environment and keep you inspired to be the best version of you! Here are the new TRX classes + class descriptions and pricing. 

INTRO TO TRX: Kick start your fitness program with this Level 1 Basic class designed to introduce the "new" student to the basic principles of TRX Suspension Training. You will learn the set-up and use of the TRX, along with the correct body position, alignment and basic TRX movements. Emphasis will be on range of motion, function movement and strength, balance and stability. 

All fitness levels welcome.

TRX BASIC: Now that you've mastered Intro to TRX, you're ready to step it up a notch with this Level II Basic class. Moving on to this simple yet challenging TRX workout, you will increase total-body flexibility, mobility and stability all while engaging the core. Get ready to pick up the pace as we build strength and stamina with basic foundational exercises along with TRX combo moves. 

All fitness levels welcome. 

TRX: Ready to challenge your workouts with high intensity, powerful movements at faster tempos? This class has timed interval sets combined with TRX exercises and cardio moves.

Prerequisites: Intro and Basics Class

TRX EXPRESS: This is the most intense 30-minute metabolic workout you'll ever experience with the TRX Suspension Trainer. Feel the total burn as we move from lower body to upper body to core. We don't mess around here! 

Prerequisite: Basic Class

TRX POWER PERFORMANCE: This class is 30 minutes of continuous strength and cardio moves designed to push your physical limits though powerful high intensity moves using the TRX straps and stick. This class requires prior TRX experience at a strong intermediate or advanced level. 

TRX STICKS & STRAPS: If you're serious about your fitness and athletic performance and eager to see results, this non-stop metabolic workout is for you. This workout includes challenging total-body strength circuits using the TRX straps mixed with TRX stick intervals in both aerobic and anaerobic training zones. Guaranteed to challenge our strength, stretch your endurance and make you sweat. 

Prerequisites: Basic Class

TRX TABATA: Take these two elements combined to push you to your limits while still feeling successful...we dare you to try this! 

TRX Classes are held in our 

NEW AND IMPROVED CLASSROOM D!

Maximum Participants: 20 per class

Exploring the Chakras Workshop // Saturday, April 19th

Enroll today and explore the 7 Chakras with Tami on Saturday, April 19 | 12:30-2 PM

WHAT ARE CHAKRAS?

Within the body exist a series of minor and major energy centers called chakras. The word chakra is Sanskrit for "wheel" or "disk". Each of the seven major chakras has its own distinct character and relates to a unique aspect of our being. The chakras correlate to levels of consciousness, body functions, colors, elements, sounds, and much more. The blockage or energetic dysfunction in the chakras is believed to give rise to physiological, psychological, emotional, and spiritual disorders.

Resource: http://www.myyogaonline.com/about-yoga/chakras

Make Healthy Flavored Water At Home

If you've taken a peek into our Fitness Coaching office lately, you may have noticed a pretty pitcher of water with lots of colorful fruits! This is the healthy way to flavor your water and likely the best way to get you to drink more of it! Infusing your water with fruit is easy, nutritious and refreshing. Use any fresh fruit (except bananas - they don't work well!), herbs, and spices to turn your once plain water into a delicious, flavored and refreshing drink. Here are some recipes to help you get started!

As seen in the fitness coaching office:

 

[Left: Lemons and Limes // Right: Cucumbers, Raspberries, Lime, and Mint]

Photos c/o Milestone Personal Trainer, Lauren Burkhardt

Other Refreshing Combinations 

Strawberry-Lemon with Basil                Watermelon Mint                       Pineapple Orange with Ginger

1/2 C Strawberries                                1 C cubed Watermelon              1/2 C cubed Pineapple

1/2 Lemon, sliced                                 1/4 C fresh Mint Leaves             1/2 Orange, sliced

1/4 C fresh basil leaves                                                                          1 tbsp freshly-grated Ginger 

Directions

You can do this with any amount of water or any kind of container, you will just want to adjust the ingredients to taste based on the amount of water you use. After you choose your fruits and/or herbs, muddle them (mash) on the bottom to release some of the fresh fruit juice. Fill with water and give it a taste! You can add some agave (stir until dissolved) or another natural sweetener if you desire. Enjoy it as-is or refrigerate overnight for maximum flavor! 

What would you put in homemade fruit water? Share your favorite recipe or combinations as a comment below and our trainers just might give it a whirl!

Milestone's Monday Munchie // Skinny Asparagus Risotto

Risotto is a delicious grain that pairs well with just about anything. You can throw all types of protein and veggies in with risotto and have a warm, satisfying and well-rounded meal. This Skinny Asparagus Risotto from SkinnyKitchen would be a delicious dinner for a "Meatless Monday!"

Asparagus is great as a detox vegetable and is considered an anti-aging vegetable. It helps to reduced inflammation and is high in folic acid, potassium, fiber, thiamine and vitamins A, B6 and C. Spinach is a power food that is also loaded with vitamins. One cup of fresh spinach (or 1/6 cup of cooked spinach) contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones. 

Unlike typical white rice, Arborio rice contains some fiber.  It has 3 grams of fiber for ¼ cup uncooked rice. It does take a bit of attention when making, but it's not difficult and turns out very creamy and delicious...not mushy at all! 

Ingredients

• 6 cups Swanson’s reduced-sodium chicken broth or vegetable broth (for Meatless Monday!)
• 3 teaspoons olive oil
• 1 pound asparagus, trimmed and cut into 1-inch pieces
• 2 tablespoons shallots, minced
• 1 tablespoon garlic, minced
• 1½ cups dry Arborio rice, see shopping tip
• ½ cup white wine
• 2 cups fresh spinach, stems removed, chopped
• 1 cup frozen peas, thawed
• 2 tablespoons fresh chives or scallions, chopped
• ½ cup Parmesan cheese, shredded
• Freshly ground black pepper, to taste

Instructions

1. In a saucepan, heat the chicken or vegetable broth over medium heat.  Continue to keep hot but not boiling.

2. In a large nonstick pan, heat 1 teaspoon olive oil.  Add asparagus and saute until tender, about 5 minutes.  Remove to a plate and set aside.

3. Add 2 teaspoons olive oil to pan and heat.  Add shallots, garlic and saute until soft about 2 minutes.

4. Stir in rice and saute until coated in oil.  De-glaze pan with wine and cook until completely absorbed about 1-2 minutes.  Add heated broth in ½ cup increments.  Continue to simmer and stir often until each addition is almost completely absorbed before adding the next.  Total cooking time for rice is about 40-45 minutes.

5. Stir in asparagus, spinach, peas, Parmesan cheese and chives.  Season with pepper, to taste.

6. Serve immediately in a warmed serving dish.

Makes 6 servings (1 cup each)

Nutrition Facts

281 calories, 6g fat, 13g protein, 43g carbs, 6g fiber, 770mg sodium, 4g sugar

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Sources: http://www.care2.com/greenliving/8-benefits-of-spinach-the-first-superfood.html#ixzz2xrfsd9VC; http://www.skinnykitchen.com/recipes/skinny-asparagus-risotto/ 

Stress Awareness Month // Managing Stress

What is stress management? Stress management is the ability to maintain control when situations, people, and events make excessive demands. Here are ways to begin managing your stress. 

Today's Takeaway: Take one of these suggestions each day or week and apply it (or multiple) when you feel stressed out. See what a difference it makes in your life!

Stress Awareness Month // Types of Stress

April is National Stress Awareness Month and being aware of the stressors in your life and managing them effectively can make a huge difference in how you feel and in your overall health. 

Stress can be defined as the brain's response to any demand. It is how your body reacts to mental, physical or emotional circumstances. Stress disturbs the normal functioning of the body. All of us experience stress. The human body is designed to experience stress and react to it. But stress is not always negative. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

There are at least 3 different types of stress all which carry physical or mental health risks:

ROUTINE STRESS // Relates to the pressures of work, family and other daily responsibilities

CHANGE STRESS // Brought on by a sudden negative change, such as losing a job, divorce or illness

TRAUMATIC STRESS // Experienced in an event like a major accident, war, or a natural disaster, where one may be seriously hurt or in danger of being killed. 

Everybody may feel stress in different ways, but the body responds to all types of stress similarly. For example, some people experience mainly digestive symptoms, while others may have headaches, sleeplessness, depressed mood, anger and irritability. People under chronic stress are prone to more frequent and severe viral infections, such as the flu or common cold, and vaccines, such as the flu shot, are less effective for them. Part of managing and coping with stress is RECOGNIZING STRESS. 

Today's Takeaway: Challenge yourself to be more aware of your stress. Recognize it, recognize what triggered it, and write down the triggers.

Sources: http://www.webmd.com/mental-health/effects-of-stress-on-your-body; http://gammy-livelifelarge.blogspot.com/2011/09/stress-someone-rightly-said-that-stress.html; http://www.nimh.nih.gov/health/publications/stress/index.shtml