Hello, HealthTrip Travelers!

RAISINS, DATES, AND MORE…

Dried fruits are tasty and travel well no matter if you are headed to the office, the gym, or taking off on vacation. These sweet treats can dress up any salad or cereal. Or toss them into muffin, pancake, or cookie recipes to boost the fiber content. Or simply enjoy them solo as a snack.

Freebie Fridays

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.

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 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

• On-campus 5Ks: Check out the fun ways to be active with your family or friends:
  SAAM 5K and Dog Walk – Saturday, April 26
  Show your support for Sexual Assault Awareness Month and get moving in the SAAM 5K & Dog Walk. The 5K race begins at 10 AM and the Dog Walk starts at 10:15 AM. Both begin and end at the Perry Field House and runs through the BGSU campus. Click here for further details and to register: http://www2.bgsu.edu/offices/sa/recwell/wellness/page127179.html

Badges of Honor 5K and Family Fun Run/Walk – May 15 at 6 PM
This 5 K run/walk will honor the heroes who answer the call when we are in need. Our heroes are active or retired rescue personnel and those who have made the ultimate sacrifice.  Activities begin at 4:30 PM and race starts at 6 PM.  The course starts and finishes at the BGSU football stadium. For further details, click here: https://runsignup.com/Race/OH/BowlingGreen/StateFireSchoolRescueRun.

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

Running or walking a 5K can be a great way to get some exercise and have fun with your family or friends.  Whether you  have been completing them for years or are thinking about signing up for your first one, it’s always exciting to finish the 3.1 miles.  Nowadays, there are several varieties of 5K runs you can participate in, including local races or theme races like The Color Run.

A 5K can also be a great fitness goal to work toward.  There are many training plans out there and with a simple internet search, you can find one that fits your needs.

Check out these options to train for an upcoming 5K:

Couch to 5K Running Plan – great for beginners

Runner’s World 5K Training Plans – a variety of plans ranging from beginner, intermediate, and advanced

There’s no need to travel for a 5K!  Here are two 5K opportunities coming up on campus.

SAAM 5K and Dog Walk – Saturday, April 26
Show your support for Sexual Assault Awareness Month and get moving in the SAAM 5K & Dog Walk. The 5K race begins at 10 AM and the Dog Walk starts at 10:15 AM. Both begin and end at the Perry Field House and runs through the BGSU campus. Click here for further details and to register: http://www2.bgsu.edu/offices/sa/recwell/wellness/page127179.html

Badges of Honor 5K and Family Fun Run/Walk – May 15 at 6 PM
This 5 K run/walk will honor the heroes who answer the call when we are in need. Our heroes are active or retired rescue personnel and those who have made the ultimate sacrifice.  Activities begin at 4:30 PM and race starts at 6 PM.  The course starts and finishes at the BGSU football stadium. For further details, click here: https://runsignup.com/Race/OH/BowlingGreen/StateFireSchoolRescueRun.

See you at the finish line!

If you are like most Americans, you sit for most of the day either at your desk, in a meeting, in the car, at home, etc.  Studies show sitting for 60 minutes without a physical activity break can cause significant health issues.  Integrating physical activity into your work routine is good for you and can be simple! Make it a point to get out of your seat and be active for 1-3 minutes after you’ve been seated for a prolonged period of time. Just the act of standing up can benefit your health and productivity by taking your body out of hibernation mode. Here are a few ideas to sneak in some activity :

• Desk Yoga. Facing forward, then turn your head to the left and your torso to the right, and hold a few seconds to relieve sedentary stress. Repeat 15 times, alternating sides.

• Stretch it out. Try these exercises:Stretching Exercises at Your Desk
  Slide show: Office stretches

• Park and walk. How many times have you circled the parking lot to find “the” spot? Spare yourself the stress and gain more energy by parking far away (or even in a remote lot) and walking farther to your destination.
• Take the stairs. The elevator may go up — but it doesn’t make your heart rate climb. Take the stairs instead. You may huff and puff at first, but over time, your body will thank you.
• Stand up. Instead of sitting while you’re on the phone or completing paperwork, simply stand up. Want extra credit? Improve your balance by standing on one leg, then switch to the other.
•  Take a recess break. Use a portion of your lunch break to go on a brisk walk. For extra motivation, attend a Move-It Monday session:
  April 21: Light Cardio and Tone in BTSU 316
  April 28: Zumba in BTSU 316
  May 5:  Light Cardio and Tone in BTSU 314

Get your metabolism up and improve your mood, cognition, and energy level by making sure when you sit for 60, you move for 3!

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