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Fitness Tips 4 and 5

Posted By: Fitness Together on 07/12/2011

Tip 4

Q: How Should I Get Back Into a Running Routine?

...I used to run every day and then I had kids. Now that they’re getting older, I’m starting to run again. Should I run every day (if even for only 10-15 minutes), or should I space it out and run more each time I run (like 30 minutes every other day)?

A: Running is a great aerobic workout, a terrific stress reliever and a very rewarding activity so. . . good for you! Kudos for having the desire to integrate this supremely beneficial habit back into your busy life. Running is such a wonderful exercise that is good not only for the body (burning calories and promoting cardiovascular health and fitness), but also for the mind (a really healthy way to burn off stress—especially the stress of mothering and performing the balancing act that so many of us moms try to do).

I am a big advocate of getting in daily aerobic exercise, so in answer to your question, I suggest aiming for running on a daily basis, even if you have to alternate walk/running at first. Because you are returning from a break in your former routine, take the time to build your endurance back up slowly. Just make sure you have medical clearance and that you get in a proper warm-up and cool-down (and stay hydrated) with each exercise session.

Tip 5

Q: Is there really any nutritional value in lettuce?

A: Lettuce is a leafy crunchy vegetable with substantial water content, some fiber and a negligible calorie count—all factors that are beneficial for filling up your plate and pairing down your waistline.

You should know that only certain types of lettuce are loaded with lots of vitamins, minerals and antioxidant plant chemicals, whereas others contain virtually nothing in terms of nutrition. Hence, even though all types of lettuce are low in calories, the different varieties offer different valuable sources of nutrients. For example, romaine lettuce is especially rich in vitamins A, C, and K, folate, and manganese when compared to iceberg lettuce.

When making lettuce choices, be sure to get in the power lettuces, romaine and red leaf—the darker the leaf, the greater the amount of nutrients such as vitamin A and folate. Other salad greens, such as spinach, kale, arugula and radicchio, while technically not lettuces, are among the most nutrient-dense foods available.

So when it comes to good health and weight control, be sure to pile on the dark leafy greens (an antioxidant gold mine), and leave the iceberg in the bin!

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