Get in Shape at Birdtown Running Events for All Levels

Looking for a fun way to slim down for the summer? Consider taking part in the new Birdtown Half Marathon, 8k or 4k races on May 17.  The events will take place in Robbinsdale, Golden Valley, Crystal, and Brooklyn Center. And if you are new to exercise, don’t worry.  Race organizers say that the events are designed to meet the needs of exercisers of all levels.

Choose Your Distance

If you’ve never taken part in a fun run or running race, there’s no need to be intimidated.  Very few people actually “race” the course.  Most participants take part in the fitness event as a fun run and as a great way to connect with others and get some healthy exercise.

And you don’t need to be a seasoned runner to get involved.  A 4k course is only 2 1/2 miles.  If you walk the course at a moderate pace, it should take 40 to 60 minutes to finish.  An 8k course is about 5 miles. If you run this course at a slow pace (10-11 minute mile) you’ll finish in about an hour or so.

Register Now, Connect with Friends

Get more information about the Birdtown Half Marathon, 8k, 4k online.  North Memorial is a proud sponsor of the event which also includes  a Lil’ Birdie” Fun Run for the kids.  Grab some friends, get registered and start training today.

 

How to Burn More Calories All Day

Did you know that there are simple things you can do to burn more calories all day long?  Dieters often try to boost their metabolism to lose weight.  But it’s very hard to change your resting metabolic rate (RMR).  Several factors like age, gender and genetics play a role in this number. But you can change your activity level to burn more calories.

Simple Steps to Burn More Calories

• Stand while you work. If you work at a desk job, you might feel confined to a chair all day.  But in many jobs you can actually stand while you work.  Set up a counter height workspace and spend part of your day working on your feet.
• Park far away.  Make it a habit to park at the back of the parking lot when you go to the mall, the grocery store or the gym.  Every step counts and you’ll increase your number with this simple trick.
• Have meetings on the go.  Instead of booking a conference room for your next meeting, tell your coworkers to lace up a pair of shoes and take your meeting on the road. Walk outside or around your building.  If you’re a homemaker, grab the kids and chat about their day during a walk after school.
• Talk and walk.  Do you chat on the phone during the day?  Don’t sit while you gab. Pace around the room or walk up and down the stairs while you catch up with friends.
• Do your chores.  Hate to clean?  Housecleaning isn’t fun for anyone, but if you clean vigorously you can boost your caloric burn and get a clean house at the same time.

Want more ideas for ways to burn calories with physical activity?  Check out the exercise page at North Memorial Healthy Weight Loss.

 

 

 

 

 

How to Eat More Healthy Vegetables

When you sit down at the dinner table, is at least half of your plate filled with fruits and vegetables?  It should be.  If you follow guidelines provided by the U.S.D.A., half of your plate should be fruits and veggies, while the other half should be divided between protein and grains (preferable whole grains).  Families can use the ChooseMyPlate.gov plate icon as a guide.

How to Choose Healthy Vegetables

Vegetables are organized into 5 types: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.You can eat them raw, cooked; fresh, frozen, canned, or dried.  If you (or your kids) cringe at the thought of steamed broccoli, get creative and try something new.

• Dark Green Vegetables.  If you stir fry bok choy, make a healthy kale salad or add a small amount of low fat cheese on top of sauteed spinach you’ll be eating veggies from this food group.  Mustard greens, watercress and dark green leafy lettuce are also a part of this group.
• Starchy vegetables.  Popular frozen favorites like corn and peas are part of this group, along with lima beans, potatoes, and water chestnuts.
• Red and Orange Vegetables. Many peppers and squash varieties fall into this category.  Need a fun way to include more red and orange veggies into your meals?  Steam sweet potatoes or cut them into slivers and bake them to make low-fat, festive french fries.
• Beans and Peas.  Navy beans, pinto beans and garbanzo beans are part of this food group.  Beans can be purchased dry or canned and are easily added to salads, soups or stews.
• Other vegetables. You’ll find many veggies in the local produce department that don’t fall into any of the categories above.  But you should still eat them!  Mash cauliflower instead of potatoes, create lasagna with eggplant instead of pasta or saute zucchini to add a dash of color to your dinner plate.

Experimenting with new types of vegetables is the best way to find new varieties that you and your family will enjoy.  Get more information about including veggies and fruit in your diet at ChooseMyPlate.gov