8 Fall Activities in Louisville

Today is National Family Health and Fitness Day! Parents, be a healthy role model for your children. Ensuring your children are active at a young age will help them establish healthy habits that will last them a lifetime! Today is the perfect day to get out and enjoy the weather and be active with everyone in tow!  Here are 8 ways to celebrate today and stay active this fall:

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1.  Visit a pumpkin patch 

Head out to Huber's Orchard and pick your own pumpkins. You'll be able to walk to the fields, pick up a few, and bring home the perfect pumpkin!

2. Organize a neighborhood flag football or kickball game 

The more the merrier! Get your neighbors involved in a friendly game of touch or flag football or a kickball game. If little ones are involved, play capture the flag, tag, or hide and seek!

3. Go for a walk and collect leaves

Head to one of Louisville's many beautiful parks and collect leaves. Then, trace them on paper with crayons. This makes for the perfect fall decor for the refrigerator!

4. Go for a hike

Head to Cherokee Park for a hike on their trails. Here's a trail map. Always remember to stay on the trails!

5. Navigate your way through a corn maze

Take the short drive to Lanesville, IN and visit Deere Farms Corn Maze! Their mazes are always amazing. Who knew you could have so much fun getting lost? They also have tons of other attractions like a pumpkin patch, bungee jumping, a tire mountain, bounce house and more!

6. Ride your bike to the park

Pack a picnic and ride your bike to the nearest park. Check out these 8 healthy picnic treats for under 80 calories!

7. Visit an apple orchard and pick your own apples

While you're at Huber's you can pick your own apples, too! Here's their harvest schedule. There are 9 different types of apples you can pick on your own through October. When you're home, here's a healthier version of apple pie for you to make and enjoy!

8. Walk around a fall festival

Louisville and Southern Indiana have TONS of fall festivals for your family to check out. Here's a list of 60+ fall festivals in and around Louisville.

Be sure to check out our 20 ways to exercise with kids, too! It may be helpful for some more ideas on staying active this fall in Louisville!

10 Reasons Why We Love Whole Grains (And you should, too!)

Many diet books suggest that cutting grains from your diet will aid in weight loss. However, the USDA recommends eating grains daily, with at least half of those being whole grains. Therefore, unless you have a gluten-intolerance, or another health-related reason to avoid grains, you don't want to miss out on the health benefits of whole grains in your daily diet. 

10 Reasons Why We Love Whole Grains

1. The whole is greater than the sum of its parts

Whole grains contain all original parts of the kernel; the bran, the germ and the endosperm, in all original proportions. Refined grains (white bread, pasta, breakfast cereals etc.) are missing fiber and key nutrients because the germ and the bran are stripped away. Make sure the grain is one of the first 3 ingredients listed on the nutrition panel and that "whole" is next to "grain" or "wheat." Beware of the word "enriched!" Enriched is a carefully chosen word to  and attempt to put a positive spin on an underlying problem (trying to improve a stripped grain). 

2. Whole grains help control weight

You read that right. Whole grains actually help control weight. Therefore, omitting them from your diet will not necessarily aid in weight loss. Omitting whole grains may actually promote weight gain. Whole grains have more fiber and contain 10%-15% protein which helps keep you full and control your hunger. 

3. Whole grains help digestion 

The fiber in whole grains helps to keep bowel movements regular and ward off diverticulosis. Whole grains also contain lactic acid which promotes "good bacteria" in the large intestines. This "good bacteria" aids in digestion and promotes better nutrient absorption. 

4. Whole grains lower blood sugar 

Eating foods containing barley lowers blood pressure and improves several other risk factors for heart disease. Whole grains also help increase your intake of potassium which is linked to lower blood pressure. 

5. Whole grains reduce risk of heart disease

Dietary fiber in whole grains helps to lower cholesterol by helping your body prevent the absorption of "bad cholesterol." Whole grains may also help lower triglycerides. Lowering both cholesterol and triglycerides aids in reducing the risk for heart disease. 

6. Whole grains contain resistant starch 

Not all carbs are created equally. It is essential to find the right kind of carb, and carbs with resistant starch are good ones. Carbs with resistant starch act more like a soluble fiber. Resistant starch is not easily digested, therefore it moves slowly through your digestive system. As it digests slowly, more fat is burned in the process, the hormones that make you feel full are incited, your insulin sensitivity is improved, and your blood sugar and cholesterol levels are lowered. Resistant starch feeds the good bacteria in your intestines. Some resistant starches to incorporate into your diet include green bananas (not ripe), cashews, raw oats, cooked and then cooled potatoes.

7. Whole grains are a good source of B vitamins

Whole grains are rich in thiamin, riboflavin, and niacin, which are all involved with metabolism. B vitamins may also help to ease stress, treat anxiety and depression, aid memory, relieve PMS, and reduce heart-risk. Higher doses of riboflavin  have been shown to reduce migraine headaches while niacin helps to increase energy and is needed for DNA repair. 

8. Whole grains deliver essential minerals

Whole grains contain minerals that our bodies need to build strong bones, produce hormones and regulate our heartbeats. Whole grains contain iron, magnesium, selenium, and zinc. Iron is necessary for carrying oxygen through our blood. Magnesium helps build bones and selenium helps to prevent oxidation and may also help prevent arthritis and certain skin cancers. Zinc is essential in keeping our immune systems in tip-top fighting shape. 

9. Whole grains are found in many delicious and nutritious foods

There are many types of foods that contain whole grains which means you are sure to find one that you will enjoy eating. Here are a few natural whole grains: steel-cut oats, popcorn, brown rice, bulgar, barley, wild rice, and quinoa. There are many, many products in grocery stores that contain whole grains, and those are good, too, as long as "whole grain" or "whole wheat" are #1 on the ingredients list and no further down than #3. Also, look for the Whole Grain stamp on grocery products. The Whole Grain Council has incorporated this stamp on products containing whole grains to make them easier to find. 

10. Whole grains are an easy way to make your diet healthier 

Learning to enjoy whole grains is a matter of familiarizing your taste buds with the nuttier and fuller flavor and texture of the grain. Whole grains taste and feel a little different, so it will take some time to adjust to the differences. Start choosing whole-grain breads, cereals, bagels and crackers. Enjoy a slice of whole grain toast with an egg in the morning for breakfast. Or, try a bowl of steel-cut oats sweetened with honey and fresh fruit. Look for whole-grain cereal, but keep in mind that just because it's whole grain doesn't mean it's healthy. Be sure to take note of the fiber and sugar content. The less sugar the better. Make popcorn your go-to snack. Avoid the pre-popped kind as it tends to be loaded with butter, sugar or salt. 

Challenge yourself to make a change this next month and focus on incorporating whole grains into your diet. These 10 reasons why we love whole grains are 10 reasons to make the change for a healthier you! 

Baptist Milestone Personal Trainer, Chelsea Grover, Wins Female Division of Louisville Landsharks Olympic Triathlon

A big congrats is in order for Milestone Personal Trainer, Chelsea Grover, for winning the female division of the Louisville Landsharks Olympic Triathlon on Sunday, September 21st. Chelsea swam 1500 meters, biked 24.9 miles, and ran 6.2 miles, finishing in 2 hours, 37 minutes and 8.9 seconds. Amazing!

Congrats, Chelsea! We are so proud of you! 

National Yoga Awareness Month: The Benefits of Yoga || Yoga Louisville | Yoga at Milestone

September is the official National Yoga Month (a national observance designated by the Department of Health & Human Services) designed to educate about the health benefits of yoga and to inspire a healthy lifestyle. There is so much to the practice of yoga, and if you don't know anything about it, challenge yourself this month to learn ways in which yoga can benefit you. Yoga is not only a great way to work on your flexibility and strength but it's also great for relaxation. Some types of yoga involve more movement than others. Some focus more on poses (or asanas) while others focus more on breathing. Yoga does more than just help you twist your body into a pretzel and find your inner peace. The following are some of the many benefits of yoga.

Boosts Immunity

Yoga helps boost immunity first and foremost because it helps to increase your overall  health. As you breathe better, move better and circulate better, your organs are going to function better. Also, a Norwegian study found that yoga practice results in changes in gene expression that boosts immunity at a cellular level.

Ease Migraines

According to the Huffington Post, research shows that migraine sufferers have fewer and less painful migraines after just 3 months of yoga practice.  The cause of migraines isn't fully understood, but it could be a combination of mental stressors and physical misalignment both of which yoga can help.

Better Sleep

Insomniacs fell asleep 15 minutes faster and slept an hour longer each night after two months of doing a 45-minute series of yoga poses daily before bed. Breathing and mental exercises allow the mind to slow down, allowing you to fall asleep quicker and catch better Zzzs. 

Better Posture

As you strengthen your body and become more flexible through yoga, your posture improves. Most standing and sitting poses develop core strength as you need your core muscles to support and maintain each pose. Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.

Good for your Heart

Yoga has long been known to lower blood pressure and slow the heart rate. Yoga has also been linked to lower your cholesterol and triglyceride levels, and better immune system function. 

Sunnier Outlook on Life

The "happy yogi" is no coincidence. Doing one hour of poses, whether standing, sitting or balancing, helps yogis raise their levels of GABA chemical in their brain. Low levels of GABA has been linked to depression. The meditation aspect of yoga also allows you to feel less stress and more calm. Focusing on your breathing during practice can do that, too.  

Whatever yoga style interests you most, it is certain your health and happiness will go up with every downward dog!

Are you in Louisville? Come try yoga at Milestone! 

We have a full schedule that offers various styles of yoga.

Check out our class schedule here. 

Once you're on our group exercise schedule, click on YOGA on the left under Find Your Ideal Class and search Find Classes and you will see all yoga classes offered on the specified day of the week. 

Sources: http://www.webmd.com/balance/guide/the-health-benefits-of-yoga; http://www.self.com/body/fitness/2012/03/benefits-of-yoga-slideshow/6; http://www.huffingtonpost.com/2014/02/12/yoga-health-benefits_n_4768746.html

CrossFit St. Matthews Giveaway | CrossFit Louisville

Don’t just get fit, get CrossFit! Whether you’re a CrossFitter already or you are new to the CrossFit world, you can be sure we’re turning up the heat this month! Enter to win our CrossFit St. Matthews Giveaway now through 9/26 for your chance to win 8 CrossFit Training Sessions + a 3 Month Membership at Baptist Milestone Wellness Center.

How to Enter:

• Click here and “Like” our Facebook page
• Complete your entry form between 9/12/14 through 9/26/14 at 12pm EST
• After you complete your entry you’ll have the chance to share this giveaway with your Facebook friends and receive 1 bonus entry for every Facebook friend who enters.

Prize Details*:

• 8 CrossFit Sessions
• 3 Months Membership

*If our prize winner is already a current Baptist East Milestone member, his or her account will receive a membership credit for the prize length.

Childhood Obesity Awareness Month

As mentioned in this post, September is a month dedicated to raising awareness for many causes including Childhood Obesity. Over the last 40 years, obesity rates have soared among all age groups. However, this rise has affected children in a particularly alarming fashion. Here are the facts:

• Childhood obesity has increased more than fourfold among those ages 6 to 11 years old.
• More than 23 million children and teenagers in the United States ages 2 to 19 are obese or overweight, a statistic that health and medical experts consider an epidemic.  

What are some of the leading causes of weight problems in children? As is the case most often with weight gain, eating too much and exercising too little is a cause of weight gain in children, just as it is with adults. Many factors contribute to this growing imbalance between calories in and calories out:

• Life is busy! Families are choosing to eat out more and are cooking less
• Fast food and junk food are easily accessible, readily available and cheap
• Food portions are out of control. Portions have increased in both restaurants and at home. 
• Kids are spending more time in front of the TV and with electronics than actively playing outside
• Some schools are eliminating their physical education classes 

Healthy  habits start at home. The best way to fight or prevent childhood obesity to is get the whole family on board with a healthier lifestyle. The most effective way to influence your children is to lead by example. Children love to mimic adults. If your child sees you exercising, eating a plate full of vegetables and limiting your time with electronics, they're likely to do the same. 

• What you eat: Tell your child about the healthy food you are eating, while you are eating it. You might say, “I’m eating broccoli with garlic sauce. Want a bite?”

• When you cook: Cook healthily in front of your children. Better yet, give them an age-appropriate job. Tell them about what you are making and why it’s good for your body.

• How you move: Exercise in some way, every day. Be authentic—do things you enjoy. Tell your kids what you’re doing, and invite them to join you. ( See our 20 Ways to Exercise with your Kids by clicking here.)

• Your free time: Avoid the television or too much computer time. Kids are much less likely to turn screens on if they are off and you are doing something they can get involved in. (source)

Encourage healthy eating habits. Make breakfast a priority. We all know breakfast in the most important meal of the day. It not only helps to rev our metabolisms in the morning, but studies have shown that children who eat breakfast perform better in school than those that don't. Be cautious about eating out and be smart about sweets and snacks. You don't have to ban sweets, but limit them and introduce fruit-based snacks and desserts instead. Keep snacks small (100-150 calories). Don't let an after school snack turn into a meal. 

There are no easy options when it comes to tackling childhood weight and obesity problems. However, you can make a huge impact on your child's health by paying attention, making changes for your family, leading by example and being involved with the details of their lives. Baby steps as outlined above can turn into total lifestyle transformations that will benefit your entire family and encourage a lifetime of healthy choices. 

Great resource for 7 Tips for Weight and Obesity Problems in Children

The Benefits of CrossFit | CrossFit Louisville | CrossFit St. Matthews

Preparing the body “not only for the known, but also the unknown” is the mantra for CrossFit, one of the fastest growing strength and conditioning programs today. CrossFit "boxes" are popping up all of Louisville. But, what is CrossFit? And, how can CrossFit benefit you? CrossFit is an intense, full-body workout that combines elements of cardio, weight lifting, gymnastics, core training and more to prepare the body for the unexpected. The following a few of the many benefits of CrossFit. 

CrossFit Helps you Save Time

People have thousands of excuses for why they can’t workout, the most popular being a lack of time. That’s why CrossFit is a great option for so many people; the workouts accomplish a lot in a short period of time. More and more research shows that shorter duration/higher intensity workouts yield greater benefits and results. CrossFit workouts lengths will vary from workout to workout and will depend on your skill level.  Most CrossFit “Workouts of the Day” can be completed in under 30 minutes. 

CrossFit Works the Whole Body

CrossFit combines strength training, explosive plyometrics, speed training, Olympic- and power-style weight lifting, kettle bells, body weight exercises, gymnastics, and endurance exercise. By doing this, CrossFit targets the major components of physical fitness: cardiorespiratory fitness, stamina, muscular strength and endurance, flexibility, power, speed, agility, balance, coordination, and accuracy. The main CrossFit exercises involve the whole body and include pushing, pulling, running, rowing, and squatting. Working your entire body will also help you lose overall body fat while gaining muscle. 

CrossFit Adds Variety

Everybody gets bored especially if you're used to doing the same thing every time you go to the gym. Not to mention, doing the same thing forever, is less likely to yield the results you're looking for from a workout routine.  CrossFit format is WODs (Workouts of the Day). The WOD changes daily and there are lots of them.  You will notice that you are not likely to do the same workout over a 6 month period. 

CrossFit St. Matthews at Baptist Health/Milestone Wellness Center offers the 1st CrossFit class for free. Come give it a try and see how CrossFit training can benefit you and your body and add variety to your fitness routine!

We're giving away 8 FREE CrossFit sessions, click here to enter to win: http://woobox.com/k3eexu

September: Fruits and Veggies | More Matters Month!

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September is a month truly dedicated to raising awareness about health and wellness. The month of September is Fruits and Veggies - More Matters! Month, Childhood Obesity Awareness Month, National Yoga Awareness Month, and Whole Grains Month. That's a lot! Over the course of September we'll be sharing information with you that pertains to all of the above!

The Fruits and Veggie - More Matters campaign helps American's focus their attention on eating MORE fruits and vegetables. The campaign encourages people to:

• Add one more
• Try something new
• Educate yourself 
• Teach the kids and
• Try a new recipe

Here are 10 reasons you should eat more fruits and veggies:

1. Taste the Rainbow

Fruits and veggies add color, taste, texture and appeal to your plate! Make up a pretty plate full of colorful fruits and veggies and taste the rainbow! 

2. Convenience

Fruits and vegetables are nutritious in any form making them easy to pick up and eat on the go. Fresh, frozen, canned (in natural juice), and dried fruits and veggies are all great. When choosing juices, be sure they're 100%  fruit or veggie juice. However, keep in mind that when juicing a fruit or vegetable, you're losing the fiber. Which takes us to #3!

3. Fiber 

Fiber in fruits and vegetables is probably best known for aiding in digestion and it keeps you full! Other health benefits of fiber include helping to maintain a healthy weight, lowering your risk of diabetes and heart disease, lowering cholesterol levels and helping to control blood sugar. All good things! 

4. Low-Cal

Fruits and vegetables are low in calories in their most natural form and other forms, too. As long as you're not frying them, they're good to go! 

5. Reduce Risk of Disease

Fruits and vegetables contain phytochemicals that may help prevent or decrease risk of disease. 

6. Vitamins and Minerals

The vitamins and minerals in fruits and vegetables help you feel healthy and energized. Fruits are sources of many essential nutritinents that are underconsumed, including potassium, vitamin C and folic acid. Vitamin C is important for grown and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folic acid helps the body form red blood cells and is especially important for childbearing women.

 

7. Variety

There are hundreds of different kinds of fruits and vegetables that come in all different varieties, shapes and sizes. That means, there's always something new for you to try! 

8. Low in Fat and Sodium 

Almost all fruits and vegetables are low in fat and sodium. They are also naturally cholesterol free! You can just about eat unlimited amounts of fruits and veggies...just be cautious of the sugar with your fruits! 

9. Fruits and Veggies are FUN to eat!

Some peel, some don't, some pop, some crunch, some are fuzzy...fruits and veggies are fun! What's even more fun? You can grow them in your own backyard! 

10. Nutritious and Delicious! 

Most importantly, fruits and vegetables are NUTRITIOUS and delicious! Don't agree with the delicious part? You haven't tried enough. Keep trying! Your health is worth it! And, if you need a little help, try some hot sauce on your veggies to give them some taste - just enough to help you get them down. Once you consistently keep veggies in your diet you'll really be able to see a difference in your energy and they way you feel. 

More than 90% of adults and children don't consume the recommended (Dietary Guidelines for Americans & MyPlate nutrition guide) amount of fruits and vegetables. Make it a point this month to do better for yourself and your kids and make fruits and vegetables a priority on your plate! 

Sources: http://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables; https://www.extension.org/pages/19884/top-10-reasons-to-eat-more-fruits-and-vegetables#.VAh6DPldWzA