All posts by Taylor Newlove

About Taylor Newlove

Senior at Bowling Green State University working towards graduation in May 2012 with a B.S. in Dietetics.

Pressureburgh and Potassium

According to the American Heart Association, in addition to other dietary factors, it is important to include sources of potassium in your diet to help control your blood pressure.  This is because potassium can lessen the effects of sodium (source).
Not sure what foods are rich in potassium?  The following foods are great sources:

  • Sweet Potato
  • Bananas
  • Greens
  • Spinach
  • Yogurt
  • Lima Beans
To view more foods high in potassium, click HERE.
For a grab-n-go, homemade snack containing two popular potassium sources, try this recipe for Sweet Potato Banana Bites!
What is your favorite healthy snack recipe?

Pressureburgh – Week 2

HealthTrip: Pressureburgh, Week Two!

 Congratulations to all those who completed the Aerobiquerque challenge and submitted their travel logs. A BIG congrats to our monthly raffle winner, Nancy Boudreau, for winning a heart rate monitor!

Do you know your numbers?

It is estimated that one in every three American adults has high blood pressure. High blood pressure is a major risk factor for heart disease, stroke, congestive heart failure, and kidney disease. Public health officials report that more than one in five (22.4%) people with high blood pressure don’t even know that they have it — often because there are no signs or symptoms of high blood pressure. The individual doesn’t look or feel sick. This is the reason why high blood pressure is often referred to as the “silent killer.”

If you don’t already know what your blood pressure numbers are, make it a priority and take the time to find out. Taking a blood pressure reading is quick, easy, and painless and is the only way to determine high blood pressure. Find out your numbers by stopping by one of our Pump Stations!

This Week in Pressureburgh

  • TODAY! Move-It Monday:  Join Karyn Smith on Monday, March 10, from 12:15 – 1:00 PM in Bowen-Thompson Student Union Room 314 for a wonderful lunchtime workout!  Changing into comfortable clothes and fitness shoes is recommended.
  •  Pump Station:  Stop by the Falcon Health Center on Wednesday, March 12, between 10:30 AM and 1:30 PM to get your free blood pressure screening.

Don’t forget to check out the monthly calendar for all of the events and activities that are planned for your Pressureburgh itinerary!

Fun with Food

Check out these recipes from the American Heart Association for some delicious ideas for low-sodium meals at all times of the day!

Tortilla Scramble

Four-Onion Dip

Savory Sweet Potato Fries

Salmon with Tomato-Basil Salsa

Looking for something different?  Check out the American Heart Association’s Low-Sodium Recipes webpage by clicking HERE.

Fun with Fitness

Limited workout time? Try these tips to add more movement to your day:

  • Instead of sitting down while talking on your cell phone walk laps around your house or climb the stairs.
  • While waiting for food to cook in the microwave or in the oven do as many jumping jacks or another cardio move as you can until your food is done.
  • Prior to getting in the shower, take 10 minutes to complete THIS short cardio interval.
  • Use commercials as movement breaks.  While watching your favorite show try to do as many lunges, sit-ups, or push-ups or any other type of exercise during commercials until your show comes back on.

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 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.  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.

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

Pressureburgh – Week 1

HealthTrip: Pressureburgh, Week One!

Hello HealthTrip Travelers!

Welcome to Pressureburgh, Pennsylvania!    A diet high in potassium can help maintain healthy blood pressure numbers because potassium blunts the effects of sodium. Fruits, vegetables and low fat dairy foods are rich sources of potassium. Go ahead – make a play for oranges, cantaloupe, peas, sweet potatoes and low fat yogurt. They provide a tasty helping of potassium! View your Pressureburgh Travel Guide for other tips as you successfully navigate through this exciting city!

While in Pressureburgh:

  • Stop by the “Pump Station” for a free blood pressure check.  View the Pressureburgh Calendar for available dates and times at the Falcon Health Center.
  • Achieve the new wellness challenge!  This month, you are challenged to read food labels and seek out information about the sodium content of foods consumed.  Each day, you are encouraged to take a closer look at one food item you eat and record the sodium content of it.  Aim to focus on a different type of food each day of the month.  Earn one bonus mile each day that you successfully meet or exceed this challenge!
  • Take a recess break!  Earn 5 Bonus Mover Miles and have fun on your lunch break by joining us for light activity session in the Bowen-Thompson Student Union.  View the Pressureburgh Calendar for more details.  Changing into comfortable clothes and fitness shoes is recommended.

Fun with Fitness
Exercise your way to lower blood pressure with this Short and Sweet Cardio Circuit! Interested in having a cardio workout tailored to your specific needs and interests?  Schedule a free personal training session by contacting Karyn Smith at karync@bgsu.edu.

HealthTrip Resources

ü    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.  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.

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

Sincerely,

Your HealthTrip Tour Guides

 

 

How To Log Frequent Mover Miles

Hello HealthTrip Travelers!

Are you still confused on how to long your frequent mover miles and bonus miles?  Here’s a post that we hope clears up any confusion!

Here is an example of an activity one HealthTrip traveler was able to complete.  This is this traveler’s personal log to help them keep track of what they achieved; your HealthTrip Tour Guides do not need to see an extensive list like this.

  • February 3 – 30 minute walk (30 frequent mover miles) + 3 bonus challenge activities (1 bonus mile)
  • February 4 – 45 minute group fitness class (45 frequent mover miles) + 3 bonus challenge activities (1 bonus mile)
  • February 5 – 10 minute walk on lunch break, 10 minute walk before dinner, 10 minute walk after dinner (30 frequent mover miles)
  • February 6 – 45 minute group fitness class (45 frequent mover miles)
  • February 7  – 30 minute indoor cycling class (30 frequent mover miles) + participating in Healthy Heart Walk for 18 minutes walking (18 frequent mover miles + 5 BONUS miles for participating in excursion)
  • February 8  – 60 minute brisk walk (60 frequent mover miles)
  • February 930 minute cardio video at home (30 frequent mover miles) + 3 bonus challenge activities (1 bonus mile)
Reminder: the bonus challenge activities for each month can be found in the travel guide.

These activities and workouts get turned into miles and logged directly on your monthly travel guide.  The log is on the very last page of each month’s travel guide and you can save the document to send to your HealthTrip Tour Guides at the end of each month.

Save all of your miles on your travel log.  You will send this to your HealthTrip Tour Guides at the end of each month to be entered to win some wonderful prizes!

Healthy Travels!

Your HealthTrip Tour Guides

Aerobiquerque – Week 4

Hello HealthTrip Participants!

A native of Aerobiquerque, Dr. Fiesta, provides medical care to hundreds of area residents and recognizes the importance of regular aerobic activity to maintain good overall health. That’s why he recently hosted the Mexican Jumping Bean contest with overwhelming success! Over 1,000 Aerobiquerquians came together for an afternoon of jump roping and fun at this first-time event. Veteran jump roper, Al Betcha Exercise, had this to say about the contest: “jump-roping gets my blood flowing, my heart beating faster, and makes me feel energized. It was neat to witness so many friends and neighbors enjoying this great aerobic activity together!”

Thinking about trying a new aerobic activity this week? Grab your rope and jump into this fun form of exercise for something different.

Jump In!

Check out the following links for some quick jump rope workouts:

Not up for jumping rope?  Add variety to your aerobic routine by trying this low-impact cardio routine: 15 minute Walk At Home video

Important Dates!

  • February 28 – Your last day in Aerobiquerque! Make the most of your last week by racking up extra Frequent Mover Miles! J Confused with logging your Frequent Mover Miles?  Contact Taylor at tnewlov@bgsu.edu for assistance.
  • March 3– This is a big day for HealthTrip!  We have a lot going on:
    • This is your due date to submit your travel journals to Taylor at tnewlov@bgsu.edu.  All travelers who submit their travel log for Aerobiquerque are entered in a raffle for a Heart Rate Monitor!  Travelers who earn at least 600 Frequent Mover Miles during the month of February receive two entries.
    • We arrive in Pressureburgh, Pennsylvania! It is going to be an exciting month filled with resources and activities to help you keep your blood pressure LOW for a healthy HIGH!
    • We have a wonderful Move-It Monday workout planned to kick off our arrival in Pressureburgh.  Join Falcon Fitness Trainer Jared in Bowen-Thompson Student Union Room 316 from 12:15-1:00 PM for a light cardio and strength workout that will leave you feeling strong!

Don’t forget to check out the Rec Well Wire blog for weekly updates and additional resources to assist you on your HealthTrip journey.

Have a healthy day!

Your HealthTrip Tour Guides