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Category: Fitness and Nutrition

How do you like them apples?

Apples are among the healthiest of snacks and can be used in a variety of recipes, raw or cooked. This fruit has been shown to aid in weight loss, protect against diabetes, prevent cardiovascular disease and reduce cholesterol.
How do you like them apples?

Eat smart to stay sharp

September is World Alzheimer’s Month, a dedicated, international campaign to raise awareness and challenge the stigma that surrounds dementia. Some research has shown that the MIND diet (Mediterranean Intervention for Neurodegenerative Delay), developed by Rush University Medical Center in Chicago, may lower the risk for Alzheimer’s disease.

Granola goodness and other healthy back-to-school snack tips

As summer winds to an end and a new school year starts, it's time to start planning for school lunches and snacks. Snacking can be a great way to keep hunger at bay or give us the energy to get through an after school activity or team practice.
Granola goodness and other healthy back-to-school snack tips

Spring cleaning for your fridge…and you!

If you’re motivated to freshen up your home this spring, why not your eating habits? Your fridge is a good place to start. The benefits are improved nutrition and perhaps a few pounds lost in time for summer fun.
Spring cleaning for your fridge…and you!

What is massage cupping?

Massage cupping is an ancient Egyptian technique that has evolved overtime to address common conditions in the body’s system. Conditions that respond well to massage cupping bodywork are chronic pain, poor circulation, sciatica, inflammatory conditions, headaches and much more!

Everything you need to know about hot stone massage

Hot stone massage is beneficial and often requested as a relaxation or deep tissue treatment. In addition, many people find the results very effective for soothing conditions related to arthritis, fibromyalgia, spinal stenosis, plantar fasciitis, chronic fatigue, depression, anxiety and much more.

The three Rs of recovery: Rest, Refueling, Rehabilitative

Recovery is a topic of mass debate and is crucial to the development of the novice and advanced athlete alike. The importance of recovery when it comes to exercise may be a bit understated. We’ve broken down the components of recovery into simply rest, recovery and refuel.

Feet hurting? It may be time for some Sole Care!

The typical shoe mileage is about 300-500 miles. The 500-mile rule suggests that you replace your shoes every three to six months. Not only does a good pair of athletic shoes prevent your feet from hurting, they also help prevent any joint issues or muscle tightness/pains in other parts of your body.

Massage can help reduce back pain

More than six million patients in the United States alone are currently dealing with chronic back pain. According to researchers massage therapy helps reduce pain and improve functional movement when compared to regular medical care in people with low back pain.

Six strategies to jump start weight loss now

Behavior change for weight loss requires a solid plan. Follow these six strategies to plan for safe and effective weight loss and ultimately, permanent weight management.

Massage and exercise benefits for everybody

Along with relaxation, massage therapy offers many benefits for an active body to manage and enhance the quality of your pre- and post-workout sessions.

Glute activation: More than aesthetics

While not everyone has the goal of filling out their favorite pair of jeans a little better, so many of us spend the majority of our time sitting. We all need to walk. This means that all of us should be strengthening our glutes.

Developing youth athletes: Guidelines and reasoning for movement mastery training

Youth athletes are taught skills that are geared towards their sport. Most of the time, these skills are not built on foundational movements, rather they’re hyper-specific to their sport.Increasing sport participation to three sports during the specializing years significantly increases the likelihood of greater participation at a higher competitive standard.

Healthy eating means carbohydrate awareness

April is National Defeat Diabetes Month, and we’re springing into healthy eating habits and focusing on managing diet with better awareness about carbohydrates.
Healthy eating means carbohydrate awareness

The joys and struggles of weight loss: Mary and Robby’s fitness journey

Robby Heimann grew up playing multiple sports. Over time, he gained weight which made it difficult to even participate in recreational games. Robby set out to make a change by eating healthy and exercising. He now uses his weight loss triumphs and tribulations to help others make a change.
The joys and struggles of weight loss: Mary and Robby’s fitness journey

Living better…one healthy bite at a time

This National Nutrition Month, the Academy of Nutrition and Dietetics is encouraging everyone to “Go Further with Food” by eating healthy and finding ways to cut back on food waste. Get practical tips for you and your family along with a simple, healthy and hearty breakfast recipe.
Living better…one healthy bite at a time

Wellness Center pool provides therapy for body and mind

Jobe, who has impaired speech, epilepsy and paralysis on his right side as a result of the stroke, credits an NCH Wellness Center exercise class for getting him on the path to independence.

10 Benefits of Working with a Personal Trainer

One of the primary reasons someone should have a personal trainer is that they are trained in teaching others how to exercise.

Nutrition for endurance runners

Carbohydrate and protein intake are important after the run to refuel and repair muscles. The muscles are most receptive to refueling after exercise.

Eat smart for your heart

Meal planning and prep can help reduce your risk for heart disease. Follow these five tips to make heart-healthy food choices.
Eat smart for your heart

Feel healthier, happier and in better shape in the New Year with MedFit

NCH Wellness Center's new MedFit Program, a personalized, 60-day guided introduction to fitness, helped Manju Patel lose weight, have more energy and feel better. Can it help you too?
Feel healthier, happier and in better shape in the New Year with MedFit

Lighten it up this holiday season by making wiser dietary choices at celebrations

Avoid overindulgence and putting on extra pounds this month. Get the skinny on what to bring, eat and drink at holiday parties. And, stir up and serve a festive, light and refreshing non-alcoholic beverage for your guests.

Get a personalized fitness program for a skinny price

Join the NCH Wellness Center today. The first 60 days of your membership includes a free guided wellness program customized to your specific goals valued at $695.

Who says pumpkin has to be basic?

Pumpkin is packed with lots of flavor and has several health benefits. Learn the power of pumpkin and how you can benefit by adding more of it to your diet. Follow a yummy recipe for pumpkin bread with flax seed and oat topping.
Who says pumpkin has to be basic?

What and when to eat to maximize your post-workout routine

Does it really matter what you eat—and when you eat—after you exercise? The answer is “absolutely,” says NCH Health Fitness Specialist Robby Heimann. Proper post-workout nutrition provides numerous benefits, including decreased muscle soreness and improved immune function.

Bite this: Apples may help with weight loss, diabetes and cardiovascular disease prevention

Lori Mager, M.B.A., RDN, LDN, CDE, Clinical Nutrition Manager at Northwest Community Hospital, shares how an “apple a day” in your diet offers ample benefits. Learn what to look for when picking out apples and try a recipe suited for a fall feast.

Food allergies can happen at any age

Did you know a food allergy or intolerance can develop at any point during your life? A simple skin or blood test can confirm a food allergy and help you determine which foods to avoid, says Sarah Peterson, M.D., a board-certified allergist-immunologist in Buffalo Grove.

Chicago Marathon training tips for the ‘final stretch’

Find out how you should be training in the final weeks leading up to the Chicago Marathon. Benjamin Hasan, M.D., Family Medicine and Sports Medicine Physician at Northwest Community Healthcare in Arlington Heights, discusses training tips for the Chicago Marathon, including miles per week, soreness, injury risk and more.

How to pack mighty tasty and healthy lunches for your kids

Registered Dietitians Lori Mager, M.B.A., RDN, LDN, CDE, and Dipti Shah, M.S., RDN, LDN, help you pack the perfect lunch to fuel your children’s growth and development, and help them perform better in school.

Five steps to fight inflammation with a healthy diet

Lori Mager, M.B.A., RDN, LDN, CDE, Clinical Nutrition Manager at NCH, recommends ways to implement an all-around healthy diet to help prevent age-related diseases, improve overall health and reduce inflammation.
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