Tips for cold-weather safety: Running in winter requires the right gear, staying hydrated, pacing yourself.

Tips for cold-weather safety: Running in winter requires the right gear, staying hydrated, pacing yourself.
There were 10 of us that Saturday morning. We were running down a country road, temperatures in the single digits with a wind-chill reading well in the negatives. As we ran along, we noticed a man peering out his window, wearing a robe and drinking a cup of coffee.
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MU researchers offer tips to increase happiness and avoid wintertime woes
Frigid weather may seem like a good excuse to avoid workouts, stay inside and overindulge in comfort foods. However, health experts from the University of Missouri have found that these tendencies leave most people feeling less content during the winter months. MU researchers say people should establish new traditions to increase happiness and avoid wintertime woes.
Read more on News-Medical-Net

Alameda Calendar
Listings are printed on a space-available basis. For the complete calendar listing, please visit Speisekammer — Jinx Jones Jazz Trio, 8:30 p.
Read more on Alameda Times-Star

Why Losing Weight Requires All Natural and Healthy Meal Plans

Why Losing Weight Requires All Natural and Healthy Meal Plans

Losing weight might be one of the hardest things most people try to do.  It doesn’t have to be that way.  Healthy meal plans are the very cornerstone of weight loss, and that doesn’t mean purchasing processed, prepackaged junk at the local mega-mart.  It means building your meals from the ground up, with good, wholesome ingredients that feed you body and soul.

Protein Power
Few things are as effective in turning on your fat burning metabolism as protein.  Not only do you require protein for building fat burning muscle, every cell in your body needs protein to function.  Protein slows down the absorption rate of any sugars you eat and it takes a while to digest so you feel full longer.

Carbohydrates are Critical
The latest weight loss trends seem to focus primarily on eliminating supposedly harmful foods.  Carbohydrates have taken a bad rap lately.  While it is true that there are some carbohydrates that should never pass your lips, many are not only healthy, they are essential for you to function properly.

As a simple rule, don’t eat any refined, processed or white carbohydrates.  As a society we eat too many carbs in any case, but these are particularly harmful.  Causing your blood sugar level to soar and drop, refined sugars and carbohydrates cause your body to dump insulin into the bloodstream.  The insulin tells your body to pull the sugar out of the blood and turn it into fat.  The constant up and down cycles make you feel hungry and irritable. 

Whole grains, in moderation and fruits and vegetables are healthy sources of carbohydrates.  They digest more slowly, provide plenty of essential nutrients and include wonderful fiber, which promotes a feeling of fullness and aids elimination.

Fat is Fabulous
No one is suggesting that you sit down and eat a stick of butter or saturate your foods with margarine and lard.  Healthy fats, though, are not only good for your heart and essential to the functioning of your brain and nerves, but they also help you lose weight.

Coconut oil and olive oil are the only oils you should be using in your kitchen.  Some organic butter is fine as are the fats found in raw nuts, avocados, wild caught fish and other natural sources.  Medium and long chain fatty acids not only feed your body’s need for certain fats, they are quickly converted and used for energy.  Talk about a win/win situation!

Building that Meal Plan
Healthy meal plans incorporate all of these essentials when creating a menu.  Some fresh, organic whole eggs alongside a bowl of steel cut oats makes a great breakfast.  If that doesn’t sound good, then consider some nitrate/nitrite free bacon with sprouted grain bread, a ripe tomato and some red leaf lettuce for a BLT that can’t be beat.

Lunch can be a piece of grilled fish or salmon, a side of steamed broccoli and a baked sweet potato.  Another great choice would be a Cobb salad created out of a wide selection of veggies and some great toppings.  Dinner is ready to go when you defrost a small steak and enjoy it with a green salad and some quinoa.  Just remember to include all three of these building blocks and not only will you be losing weight, you will be enjoying what you eat with one of these healthy meal plans.

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