Did you know that trillions of bacteria and micro flora live in your digestive system? And they’re not just there to look pretty. This microbial community helps with digestion and absorption of food nutrients, fends off pathogenic microorganisms, and helps regulate metabolism. So it’s critical that we take care of these little critters. How do we do that? Before going to the grocery store to spend money on supplements that promote a healthy GI tract, start with the foods in your diet. Yogurt and aged cheese are high in probiotics. So are fermented foods like sauerkraut and pickled beets.

Here are three more diet tips for a healthy gut.
1. Stay hydrated
2. Eat foods high in fiber like whole grains, legumes and vegetables.
3. Avoid possible irritants like alcohol and fatty foods.

How do you motivate yourself to go for a walk? To prepare dinners for the week? To get up from your desk and move around? The answer is your health and fitness goals. One of the secrets to successfully achieving your goals is to make them personal and specific. Let me give you an example. A weak goal simply states “I want to lose weight.” It doesn’t say how much weight, by what date, or why. So let’s make that goal statement stronger. “It’s March 15th and I feel great. I’ve lost 10 pounds and two dress/pant sizes. I am excited by who I see in the mirror. My energy is higher, and I have learned skills not only to keep the weight off but to get in even better shape. I love being able to play with my kids and chase my spouse around the house.” How does that sound? There’s feeling and emotion in it. That’s what’s going to get you off of the couch.

In addition to your health and fitness goals, it’s important to identify outside motivators. For example, my job as a Personal Trainer motivates me to stay in shape. I need to walk the walk, not just talk the talk. My title alone won’t give me credibility.

My children also keep me fit. They watch and help me prepare meals. When we go the park, they ask me to play with them or swing from the monkey bars. We even exercise together in my fitness studio. — they like to balance on the BOSU, jump rope, and do stretches. As my dad says “Kids keep you on your toes.” I guess that’s why my dad is in good shape too.

Are you looking to stay active this winter? How about a game of broomball? You’ll have to brave the elements, but you’ll have fun and get some great exercise. For more info check out Madison Sports and Social Club. MSCC even has ping pong and dodgeball leagues. So there’s something for everyone.

Photo by Natalie Senecal – OhShootPhotos.com

The Wisconsin Badgers football team is having an incredible season, thanks in large part to running back and Heisman Trophy finalist, Montee Ball. Check out his moves in this great highlight video!

Tired of the same old baked chicken? Then try this delicious cacciatore recipe from our friend’s family cook book. Thanks, Andrea!

Ingredients
1.5 pounds chicken, chopped (we used both light and dark meat)
2 Tablespoons olive oil
2 onions, chopped
4-5 cloves garlic, diced
1 green, yellow, orange & red bell pepper, sliced
10 brown mushrooms, sliced
1 can (15 oz) petite diced tomatoes
1 can (6 oz) tomato paste
1/2 cup red wine (don’t forget to save some for the chef)
1/2 cup chicken broth (we used chicken base and water)
1 Tablespoon basil
1 Tablespoon oregano
1 bay leaf
salt and pepper to taste
* we added a small can of enchilada sauce for some more kick

Directions
In a crock pot, add the fresh cut vegetables. Coat chicken with olive oil and place on top of vegetables. Then add tomatoes, tomato paste, wine, broth, and herbs. Cover with lid and set on Hi for 2.5 hours or Lo for 6 to 7 hours.

Serve over rice or pasta.

We all know that drinking water is good for you. 8 cups a day, right? As a matter of fact, our bodies are made up of over 60% water. Muscle cramps and dry skin are just a couple of the telltale signs of dehydration. During this time of year, we’re lathering our bodies in lotion and turning on the humidifiers. So here are 5 more reasons to stay hydrated.

Water helps your body with the following:

1. Keeps its temperature normal.
2. Lubricates and cushions your joints.
3. Protects your spinal cord.
4. Gets rid of wastes through urination, perspiration and bowel movements.
5. Is necessary to get energy from food.

To your health!

The first time I saw a stability ball was in 1993 when I was volunteering at a physical therapy clinic in Redondo Beach, California. The physical therapist who I was assisting encouraged me to try some balancing exercises on the ball. I was skeptical at first since I’d never seen one at a gym before. So I sat down and it immediately tested my balance. And all I was doing was sitting. She then had me do a few exercises that worked my core (back and abdominal muscles) unlike anything I had done before in the weight room. That was almost 19 years ago. Since then I have incorporated the ball into my workouts and into the workouts of my clients. It’s also a great substitute for a bench and even your chair at work. So get on the ball and pick one up.

Turmeric is known for its anti-inflammatory properties, garlic as an anti-fungal, and ginger has anti-viral agents. In the October issue of Science News, researchers discuss saffron’s ability to suppresses a slew of known cancer-related compounds. Read the whole article.

This summer I started writing a health and fitness book. As a matter of fact, I’m working on page 62. Still a ways to go. I’ve titled it The No Routine Workout. This reflects my holistic approach to personal training as well as my goal to help people become more intuitive, really more “in tune”, with exercise and a eating healthy. In my opinion, following a diet plan or workout program is short-lived. They don’t prepare you for plateaus, getting stagnant, or suffering an injury. Now I can’t go into all the details . . . sometimes I don’t even know until I sit down in front of the computer, but this won’t be your regular health and fitness book. It combines self-improvement, food science, plans of action, and so much more. My book will help you break through plateaus, have fun, and get in the best shape of your life. Time for page 63!