L I V E W E L L, W O R K W E L L

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1 I N S I D E T H I S I S S U E R U N N I N G F O R 1 B E G I N N E R S R U N N I N G 2 C O N T I N U E D H E A L T H Y 3 R E C I P E D I D Y O U K N O W? 4 E V E N T 5 S C H E D U L E Running is great as it is a stress reliever, health booster and combined with a good nutrition plan, great weight loss program. It is never too late to start running! Studies show that even people who began exercising in their 60 s saw benefits. It s a simple sport, but if you haven t been a runner, there are some tricks to adjusting and making this activity work well for you. The New York Times has a great health and wellness blog by Tara Parker-Pope called The Well. Recently the blog featured a comprehensive guide on How to Start Running. Here is the link: The Guide says: Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn t have to be hard all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace. The Well Guide makes it easy to get started, get inspired and stay on track. Are you ready? Let s go! The Guide is broken into several sections: Wellness Committee Rose Ray Jami Rogers Samuel Brady Amanda Cook Tiffany Dunkley Cendy Espinoza Veronica Gentry Susan Gottschalk Marty Lawrence Samantha Martinez Mary McFarland Jennifer Palmer Tracy Pethick John Ragland Claudia Rodriguez Ashley Taylor Natalie Valle Jenny Wells Why Run? How to train detailed info on how to prep for a race Stories of inspiration Pick your gear advice on shoes, socks, playlists, timers and more Fuel your body what to eat, when to eat Continued on Page 2

2 P A G E 2 Lose weight avoid runners weight gain! Prevent injury ideas for pre-run stretches and tips to prevent leg cramps, side stitches, foot problems The Guide offers training plans for 5k, 10k, half marathon, full marathon along with practical training tips as demonstrated in the graphic below about the run/walk method: THE RUN-WALK METHOD The Run-Walk Method is a great way for new runners to get started and for experienced runners to improve their race times. The method was pioneered by one of our favorite coaches: Olympian Jeff Galloway. Contrary to what you might think, the technique does not mean walking when you are tired; it means taking brief walk breaks when you are not. You can pick whatever ratio of walking and running that works for you. Some suggested combinations include: LEVEL RUN THEN WALK REPEAT BEGINNERS seconds 1-2 minutes for the duration of your run INTERMEDIATE 1-5 minutes 1-2 minutes for the duration of your run EXPERIENCED 6-8 minutes 30 seconds to 1 minute for the duration of your run If you d like more running tips, practical advice and motivation, you can sign up for the Well Running Guide at to get a weekly with helpful and inspiring content to keep you going. Here are some other good running guides for beginners: Runner s World. The 8-Week Beginner s Program Fitness Magazine: Running 101: A beginner s Guide

3 P A G E 3 Spicy Roasted Chickpeas Potato chips aren t easy to replace. But these roasted chickpeas are simple, nutritious, crunchy and satisfying. Leave off the spice if you don t like spicy food. Got a sweet tooth? You can make a sweet version with a sprinkle of sugar and cinnamon instead of cayenne and salt. Ingredients: 1 can (15.5 ounces) chickpeas, rinsed and drained 1 Tbsp. olive oil 1/2 tsp. salt 1/2 tsp. cayenne pepper Directions: Heat oven to 450 degrees and line a rimmed baking sheet with aluminum foil. Place chickpeas, oil, salt and pepper in a bowl and mix well. Spread on baking sheet in one layer. Place in the oven and bake for about 15 minutes. Remove pan, shake around to ensure chickpeas brown evenly and return to oven for another 15 minutes until brown and crunchy. Serve warm or at room temperature. Garbanzo Beans (Chickpeas) There is now direct evidence about garbanzo beans and appetite! Participants in a recent study reported more satisfaction with their diet when garbanzo beans were included and they consumed fewer processed food snacks during test weeks in the study when garbanzo beans were consumed. They also consumed less food overall when the diet was supplemented with garbanzo beans. Garbanzo beans (like most legumes) have long been valued for their fiber content. Two cups provide the entire daily value! But the research news on garbanzos and fiber has recently taken us one step further by suggesting that the fiber benefits of garbanzo beans may go beyond the fiber benefits of other foods including better blood fat regulation, lower levels of LDL-cholesterol, total cholesterol and triglycerides. In some parts of the world (for example, parts of India), garbanzo beans are eaten daily in large amounts and on a year-round basis. But a recent study has shown that we can obtain health benefits from garbanzo beans even when we eat much smaller amounts over a much shorter period of time. In this study, it took only one week of garbanzo bean consumption to improve participants control of blood sugar and insulin secretion. Equally important, only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits. Garbanzo Beans Health Benefits: Digestive Tract Support Unique Supply of Antioxidants Decreased Cardiovascular Risks Better Regulation of Blood Sugar Increased Changes for Satiety and Decreased Caloric Intake Pass the Chickpeas Please!

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5 P A G E 5 Fit To A "T" Event Schedule 6 p.m. Free Diabetes Classes at UT Health Tuesdays 6 p.m. Cooking Heart to Heart Fresh 06/16/2016 On-Going Classes and Programs: Tyler Parks and Recreation American Karate Classes: Glass Recreation Center, Tues., 6:30 to 7:30 p.m. (beginner) Clogging Classes: Tyler Senior Center, Tues., 11:30 to 12:30 p.m. 50 Plus Pickle Ball: Glass Recreation Center, Tues. and Thurs., 9 to 1 p.m. Line Dance Classes: Tyler Senior Center, Tues. and Thurs., 12:30 to 2:30 p.m. Step Aerobics: Glass Recreation Center, Mon. and Thurs., 6:30 to 7:30 p.m. Zumba Classes: Glass Recreation Center, Mon. 6 to 7 p.m., Wed. 6 to 7 p.m. and Sat. 9 to 10 a.m. For other classes and fun activities, please visit the City of Tyler s website: parksandrec.cityoftyler.org/home.aspx