Hello, HealthTrip Travelers!

BEANS, BEANS THE MAGICAL FRUIT…

Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are excellent sources of plant protein and also provide other nutrients such as iron, fiber and zinc.

Did you know that beans and peas (not to include green beans) can be counted as either a food from the protein group OR a food from the vegetable group? Try adding beans and peas to boost your veggie intake today.

Recipes Featuring…Beans!
Quinoa and Black Beans – a flavorful alternative to beans and rice

Summer Squash and White Bean Saute – a colorful and versatile dish

Easy Fiesta Beans – only FIVE ingredients!

15 Ways to Flavor Roasted Chickpeas – a super simple, crunchy snack that can be made sweet, salty, or savory

Fun With Fitness
Check out the following options to stay active on campus.

• Move-It Mondays in the Union: Take a short recess break and get energized on your lunch break with a light cardio and tone session or Zumba.  Registration is not required. Just come as you are with tennis shoes on or feel free to change into workout clothes.

April 21: Light Cardio and Tone in BTSU 316

April 28: Zumba in BTSU 316

May 5:  Light Cardio and Tone in BTSU 314

• Free Faculty/Staff Outdoor Cardio and Tone Class: Available through April 30 on Mondays and Wednesdays from 5:30 – 6:15 PM.  Enjoy a 45-minute session of power walking intervals and body toning exercises to improve cardiovascular endurance, strength and flexibility.  Meet in the Perry Field House lobby and then head outdoors to enjoy a workout in the fresh spring air! Classes are FREE for all faculty and staff and appropriate for all fitness levels. Pre-registration is required; sign-up now to reserve your spot: http://form.jotformpro.com/form/40055907026954

• Campus Maps: Whether you are looking for a quick one-mile loop at lunchtime or a 5K loop in the evening, you can get your miles in at BGSU.  Click HERE for a link to several walking/running routes around campus that vary from 1-4 miles.

Participant Highlight: Claire Semer
Congratulations to our Pressureburgh monthly winner, Claire Semer! Claires works as the Assistant Director in the Office of Residence Life.  She is completing her 10^th year at BGSU and here are her tips for living a healthy, active lifestyle:

What small steps/changes have you made to improve your health?
Portion Control! I watch my portion sizes and limit my snacking after dinner. By paying more attention to my food consumption, I lose weight and increase energy levels.

What exercise did you enjoy doing while in Pressureburgh? How did you fit it into your day?
I am enamored with TRX! I work out over my lunch – it breaks up the monotony of the day. Jogging, rowing and running steps were a few of my favorites this past month.

What motivates you to live a healthy lifestyle?
Growing older (oy vey) and my children are the two main motivators to live a healthier lifestyle.

Do you have any tips/advice you would like to give others on how to be more active, reduce stress, eat healthier, family/work life balance, etc?
Take it one day at a time and not worry too much – set simple, attainable goals and recruit your peers/colleagues to keep you on track.

Thank you, Claire!  Congratulations!

HealthTrip Resources

• Rack up those miles!  Earn one Frequent Mover Mile for each minute of aerobic activity you complete. Plus, add up to one bonus mile per day by completing the Las Veggies challenge.  You have until April 30 to collect as many Frequent Mover Miles as possible.  Record your miles on your Travel Journal and send your completed log to Taylor at tnewlov@bgsu.edu.  All travelers who submit their logs during the month of April are entered into a raffle to win a great Las Veggies souvenir!  Achieve over 600 miles and earn 2 entries into the drawing.

• Remember to bookmark and check out the Rec Well Wire blog for weekly updates and additional resources to assist you on your HealthTrip journey.

Healthy Travels!

Your HealthTrip Tour Guides

Hello, HealthTrip Travelers!

Congratulations to our Pressureburgh winner, Claire Semer, who will be receiving a Weight Watcher’s Cookbook with 260 delicious recipes and other fun wellness goodies. 

 Off-season fresh fruits and vegetables can sometimes be costly at the store. Purchase fresh fruits and vegetables in season when they may be less expensive and at their peak flavor. Think apples, pears, carrots, and squash for fall. Summer features include tomatoes, green beans, melons, and grapes. Strawberries, lettuce, and pea pods are plentiful in the spring, while oranges, acorn squash, and kiwi are in abundance during the winter.

Check out Eating Well for some tasty recipes showcasing your fresh produce.  Recipes for meals like spring pizza and cashew-snow pea stir-fry will tantalize your taste buds while keeping your wallet happy by purchasing in-season produce!

Shop Local

Spend some time shopping at a farmer’s market!  A farmer’s market is a great place to purchase locally grown fresh fruits and vegetables as they come in season.  To find a farmer’s market near you, click HERE.  If you live in the Bowling Green area, mark your calendar for May 21 as the Bowling Green Farmer’s Market kicks off their 2014 season.  For more information on the Bowling Green Farmer’s Market, visit their website by clicking HERE.

Fun with Fitness

Fitness Blender has a wide variety of online workout videos, including strength, cardio, and toning workouts.  Personalize your search by choosing workouts based on time, intensity, workout type, and equipment available.  Visit Fitness Blender by clicking HERE.  Let us know what you tried and how you liked it!

Coming Up in Las Veggies

• Move-It Mondays in the Union, 12:00 – 12:45 PM: Get energized on your lunch break with a light cardio and tone session or Zumba.  Registration is not required. Just come as you are with tennis shoes on or feel free to change into workout clothes.

April 14: Zumba in BTSU 316

April 21: Light Cardio and Tone in BTSU 316

April 28: Zumba in BTSU 316

May 5:  Light Cardio and Tone in BTSU 314

•  Free Faculty/Staff Outdoor Cardio and Tone Class: Available April 7 – April 30 on Mondays and Wednesdays from 5:30 – 6:15 PM.  Enjoy a 45-minute session of power walking intervals and body toning exercises to improve cardiovascular endurance, strength and flexibility.  Group meets in the Perry Field House lobby and then heads outdoors to enjoy a workout in the fresh spring air! If inclement weather, the class will occur on Eppler South gym track and registered participants will receive this update via email. Classes are FREE for all faculty and staff and appropriate for all fitness levels. Pre-registration is required; sign-up now to reserve your spot: http://form.jotformpro.com/form/40055907026954
•  Join BGSU Dining for tasty samples of different recipes during Freebie Fridays!  Stop by Bowen-Thompson Student Union each Friday in April between 12:00 – 1:00 PM on the first floor across from the information desk to check out the free goodies and pick up a new recipe idea or two.

HealthTrip Resources

• Rack up those miles!  Earn one Frequent Mover Mile for each minute of aerobic activity you complete. Plus, add up to one bonus mile per day by completing the Las Veggies challenge.  You have until April 30 to collect as many Frequent Mover Miles as possible.  Record your miles on your Travel Journal and send your completed log to Taylor at tnewlov@bgsu.edu.  All travelers who submit their logs during the month of April are entered into a raffle to win a great Las Veggies souvenir!  Achieve over 600 miles and earn 2 entries into the drawing.
• Remember to bookmark and check out the Rec Well Wire blog for weekly updates and additional resources to assist you on your HealthTrip journey.

Healthy Travels!

Your HealthTrip Tour Guides

How often do you get up and move from your desk throughout the work day?  Recent research shows that even if you engage in regular physical activity, sitting all day may still have negative health consequences.

There is good news!  Even taking one-minute activity breaks throughout the day can help reduce the possible consequences. Check out this article via Greatist titled Deskercise for 33  fun ways to get your heart rate up and burn a few calories, without leaving your workstation.

Some of the activities in the article include: The Office Genie, The Lunch Break Hammy, and the Twinkle Toe.  Sound intriguing?  Click HERE to view the article.

What ‘deskercises’ will you try today?  Pick three and let us know what you think!

Hello, HealthTrip Travelers!

Our vacation time is coming to a close in Pressureburgh and it has been a month filled with lots of great information about high blood pressure. Be sure to continue to log your Frequent Mover Miles. And remember that being physically active is a great way to keep your blood pressure numbers in the healthy zone!

• Consider adding some variety to your aerobic activity to keep your interest and motivation levels high.
• Change your exercise location. Instead of walking in your neighborhood, venture to a local park for a power stroll.
• Bring a buddy along. Exercise once a week with a friend or family member to infuse something different into your routine.
• Ramp up your intensity. Try light jogging periodically during your walk to increase the exercise intensity. Or add a few hills to your regular bike route.
• Try a new activity. If you like playing basketball, maybe you will also excel at tennis or racquetball.

Coming Up in Pressureburgh

• Yoga As You Are: Tomorrow! Tuesday, March 25 in BTSU 316. Come dressed as you are – all you need to bring is a yoga mat or a towel. In addition to a short, stress relieving break you can earn 5 bonus mover miles.
• Pump Station:  Stop by the Falcon Health Center on Thursday, March 27, or Friday, March 28, between 10:30 AM and 1:30 PM to get your free blood pressure screening.
• Move It Monday:  Earn 5 Bonus Mover Miles and have fun on your lunch break by joining us Zumba in the Bowen-Thompson Student Union Room 316 on March 31 from 12:15 – 1:00 PM.  Changing into comfortable clothes and fitness shoes is recommended.

Fun with Fitness

Now that the weather is starting to feel more like spring, it’s a great time to grab a buddy, your walking shoes, and hit the trails!  Here are just a few links to some of the nearby parks with great trails in Northwest Ohio.

Wintergarden/St. Johns Nature Preserve (Bowling Green)

Oak Openings Preserve (Swanton)

Farnsworth Metropark (Waterville)

Sidecut Metropark (Maumee)

Participant Highlight: Nancy Boudreau
Congratulations to our Aerobiquerque monthly winner, Nancy Boudreau! Nancy works in the Department of Applied Statistics & Operations research.  She is completing her 34^th year at BGSU and here are her tips for living a healthy, active lifestyle:

What small steps/changes have you made to improve your health?

“I try to do some form of activity every day.  This is sometimes impossible, but it is my goal.”

What exercise did you enjoy doing while in Aerobiquerque? How did you fit it into your day?

“During February, I did several activities.  By far, the activity that I did most was cross country skiing.  Most people have hated this winter, but I have loved it.  I skied 17 days in February, usually at 6:00 in the morning.  I also did some running and rode my stationary bike.  I get up at 5:45 in the morning and workout before coming to work.  I sometimes also do a second workout when I get home in the evening.”

What motivates you to live a healthy lifestyle?

“Everyone in my family is very active.  My husband works out every day as do my 4 daughters.  It is not hard to stay active with all the support.  I also love to compete.  I have participated in the Senior Olympics at the state level for the last 5 years and at the National level last summer.  My main sport these days is bike racing, but I do compete in several triathlons, too.  Our favorite family activity is competing in a triathlon in upper Michigan in July.  We enter as teams and compete against each other.  Last year we had 3 different family teams.  In addition, my grandkids competed in the kids’ triathlon.”

Do you have any tips/advice you would like to give others on how to be more active?

“My only advice is to find something that you enjoy and stick with it.  I have found that if I have a set time to work out every day, it is much easier to stick to my plan.  Many people find working out by themselves is hard, so try to find a friend to work out with you.  I also keep a log of what I do every day.  I like to compare what I am doing this year compared to previous years.”

Thank you, Nancy!  Congratulations!

Travel Journal Deadline – April 4
Rack up those miles!  Earn one Frequent Mover Mile for each minute of aerobic activity you complete. Plus, add up to one bonus mile per day by completing the Pressureburgh challenge.  You have until March 31 to collect as many Frequent Mover Miles as possible.  Record your miles on your Travel Journal and send your completed log to Taylor at tnewlov@bgsu.edu by Friday, April 4.  All travelers who submit their logs during the month of March are entered into a raffle to win a great Pressureburgh souvenir!  Achieve over 600 miles and earn 2 entries into the drawing.

Lastly, check out delicious recipes on the HealthTrip blog!

Healthy Travels!

Your HealthTrip Tour Guides

Try kicking off your weekend with a Friday night twist: a delicious breakfast for dinner recipe!

Check out this article for 18 Healthy Breakfast Recipes Hearty Enough for Dinner, brought to you by Prevention Magazine.

Just a few recipes you might try include:

• Blueberry Pancakes
• Zesty Spinach Omelet
• Speedy Egg Burrito
• Breakfast Pizza
• Spinach Stuffed Crepes