Tag Archives: exercise

Make Time for You

Amy Kweller MS, RD By on

I have an influx of stressed calls and emails this time of year, mostly from clients and students trying to manage health and holiday stress at the same time. I know how frustrating this time of year is, I struggle with the same problem! Don’t fret, there are simple solutions to help you have a healthy holiday season. First, make a schedule and stick to it. I’ve said it before and I will continue to say it, if you schedule time for exercise, food preparation, and sleep and you follow the schedule, you’re better equipped to take care of yourself and manage stress. Second, eat before events and move away from the treat table! At my friends’ parties, we always stand around the food, chatting and snacking. This is such a hard habit to break, but if you eat ahead Continue reading →

Keep Moving!

Amy Kweller MS, RD By on

With chilly weather sweeping the nation, it’s easy to stay inside and put exercise on the back burner. Although that’s certainly a good idea if it’s icy or the weather is too cold to exercise safely, after a few days it’s important to get moving again! To put this in perspective, consider these benefits of moving during cold weather. Prevent weight gain. Especially with the holidays approaching and the abundance of winter comfort foods, moving more can counteract excess calories consumed. Prevent seasonal depression. When I’m stuck inside for too long, I notice I get the blues (and cabin fever!). Getting out for a brisk walk, hike, or snowshoe helps clear the mind and increase endorphins that improve mood. Reduce stress and sleep better! This time of year is rife with stress, but moving more can balance stress and reduce Continue reading →

Fun (and Safe) in the Sun!

Amy Kweller MS, RD By on

It’s warm, you’re outside more – maybe playing sand volleyball or enjoying a cocktail on the patio. Who doesn’t love summer? But beware: too much fun in the sun can lead to a serious problem. When it’s warm, we sweat to keep cool; excess sweat can lead to too much fluid and electrolyte loss. This means we need to consume more! But what the heck are electrolytes and where do I find them? Electrolytes are charged minerals, specifically sodium, potassium, magnesium, chloride, phosphate, and calcium. Those of greatest import during warm weather or activity are sodium and potassium because they are lost through sweat. In the body they are kept in cells and blood and used to communicate; they carry impulses that stimulate nerve and muscle contractions. When you sweat too much or don’t consume enough, your body becomes deficient Continue reading →

You Can Do It!

Amy Kweller MS, RD By on

Those of you who know me know I started my health journey 70 pounds heavier than I am now. I’ve completed seven half marathons, but never experienced the exhilaration of completing a full… until now. I ran my first full marathon this past weekend! Although the training was a chore (to be quite honest, it was sometimes boring), it was worth the toil when I ran across the finish line. If I can do it, anyone can! A goal is something to be accomplished, no matter what it is. Looking back to when I was unhealthy, I think about how little I exercised, the processed junk I ate, and how horrible I felt. Life was different then: I slept a lot more, craved junk food, and didn’t even try fruits, vegetables, or exercise. Now, I have more energy, enjoy working Continue reading →

Pears Shape Up

Amy Kweller MS, RD By on

  As I was walking across campus today I was struck by just how unique each human body is. As a dietitian, I’ve seen healthy people of all shapes and sizes. I was reminded of this today when a fit, but curvy jogger ran by me. She obviously exercises regularly, but didn’t have a traditional runner’s shape. She is a happy, healthy reminder that we can be fit no matter our genetics! It is best to nix excess body fat because of its role in chronic diseases, but maybe even more importantly, it is vital that we each maintain a healthful diet and exercise regularly. Even if you are carrying a few extra pounds or don’t feel as fit as you used to, eating healthfully and exercising will help you feel your best and perform your best. Some of my Continue reading →

Love your Heart!

Amy Kweller MS, RD By on

February is American Heart Month, and not just because Valentine’s Day is right in the middle of the month. Now that our New Year’s resolutions have worn off, we need a reminder that health should be a focus every day of the year. According to the CDC, 715,000 Americans have a heart attack and 600,000 people die from heart disease every year. Indeed, heart disease is the leading killer of men and women in the US. But, studies suggest that simple changes leading to a drop in excess body fat can dramatically reduce risk of a heart attack. So how can you live healthier? Simple: Eat well and exercise. That’s it. There is no magic pill, drink, or cream. You need ten minutes of planning and ten minutes of doing. When you visit the grocery store, instead of heading down Continue reading →

The Pear Witch Project!

Amy Kweller MS, RD By on

Halloween is here and so is the candy… I’ve devised some tricks, not treats, to keep the candy calories at bay. Start the holiday by filling a bowl full of yummy, healthful snacks that include pears, apples, and your other favorite fruits and nutrient-dense grab-and-go items. Snack on these instead of the bowl of candy while the ghosts and goblins ring your doorbell. Speaking of that bowl of candy, leave it by the door, on the porch, or somewhere where you can’t easily grab a treat. Even better, get out of the house and walk with your kids or your friends’ kids as they collect treats – you get the benefit of spending time with friends AND getting in your steps! Now that all of that collected candy is in the house, put it out of sight – maybe in Continue reading →

Find Your Fun

Amy Kweller MS, RD By on

When we talk about nutrition, we usually focus on foods. But, exercise is an important half of the wellness equation, and we all need to exercise more. Studies show, again and again, that being active improves all body systems, especially cardiovascular, respiratory, and gastrointestinal functions, and helps to manage weight. But there are less obvious benefits, too! Exercise also boosts energy, enhances concentration, aids sleep, improves mood, and staves off the winter blues. And now that it’s getting cooler out, it’s even more important for us to stay active. So you eat your fruits and veggies, you focus on lean proteins, but can’t bring yourself to hit the gym? Find an activity you love! There are so many activities available that everyone can have fun. I recently completed a color run 5k; I was doused in color across the course Continue reading →

Summer Sneakers

Amy Kweller MS, RD By on

I used to weigh 75 pounds more than I now weigh. This weight loss was no easy feat, sometimes involving less than healthful behaviors, and indeed, I bounced up and down in pounds many times before settling at a healthy weight for me. I understand the struggles of weight loss and the sometimes even greater hurdles of weight maintenance; I still have days when I overindulge or skip the gym to watch TV. The difference is that most of the time, I feel too great to give up eating well and exercising! A mountain of personal and professional stress snuck up on me at the end of this school year. In the past, I would have blown off the gym and eaten whatever I wanted to satiate my anxiety – feeling worse than when the stress started! But instead of Continue reading →

Runner’s Delight

Amy Kweller MS, RD By on

I finally did it, I ran my first half marathon! I completed 5k and 10k races in the past, but always wanted to run a half marathon. Well, last weekend, months of training culminated in the Rock ‘n’ Roll half marathon on a beautiful day in the heart of Denver. The course featured lush parks, mountain and skyline views, and plenty of music to keep the runners on their toes. I even had my own personal cheering section; dear friends and my husband met me at several places along the course to give me a much needed boost! The first 8 miles felt really comfortable, and despite some foot discomfort between miles 8 and 9, I got my second wind and finished the race strong. The training and cheering certainly paid off – I exceeded my personal goals. But I Continue reading →