Blog – Masonry

7 lifestyle tips for better sleep

Health benefits of physical activity

Gluten-free diet: Hidden sources of gluten

Staying Fit During Times of Uncertainty

If 2020 taught us anything it’s that we must be ready to adapt quickly to changing circumstances. From how the world works, learns, shops and gathers, 2020 has been about finding new ways to do ordinary things, including going to the gym.

The fitness and wellness industry saw some of the most significant changes as countries, regions and cities created COVID-19 mitigation plans that limited how fitness facilities could operate. Many closed or reduced their hours and Americans felt the effects. Research points to a wide range of health problems associated with a more sedentary lifestyle during COVID-19 lockdowns, including weight gain, heart disease and type 2 diabetes.

Some fitness facilities have continued to operate with streaming classes, outdoor workouts, and online programs for members. However, if your gym doesn’t offer online options, you may want alternative ideas for staying fit. Whether it’s in the comfort and safety of your own home or outside at a park, track, or other venues, there are many ways to stay active until the fitness world returns to normal.

Fitness experts offer these tips for staying fit during the ever-changing COVID-19 restrictions:

While the COVID-19 pandemic presents many uncertainties, one thing remains true: Your health and wellness should be a priority. Incorporating movement and finding support for your goals just takes some creativity and a willingness to explore new ways of fitting in movement.

The Best Fitness Apps and Tech for 2021

There are plenty of 2021 “best of” articles talking about the more popular apps and wearables such as Peloton, Mirror, Apple and Fitbit. I have written about many of these apps and wearables here on the ACE blog, and they continue to be some of my favorite ways to help others along their path toward better health. However, my first ACE review of 2021 focuses on less-high-profile fitness apps and wearables—the ones you may not know about yet, but should.

Vizer

I’ve been using the fitness app Achievement for several years. I connect the app with my collected fitness data, and they pay me to be active. Every year, I make enough for a few fitness gadgets, such as a Hidrate smart water bottle. My new social conscience app for 2021 is Vizer. The free Vizer download is a social fitness rewards app that gets you moving while also fighting hunger. You set a daily activity goal, and when you reach your goal, corporate sponsors donate a meal to a local food pantry. You also earn Vizer points to celebrate your exercise and contribution. My local rewards can be used for merchants in my area, including a sushi roll, fresh-cut flowers, pastries and even a kombucha flight. Help others as you move along your own path of health and wellness. If you want other apps that reward you for being active, check out Paceline and Charity Miles. Just be sure you are comfortable with how they will use your fitness data.

LoseIt

I’ve written about LoseIt before in an ACE blog, but they are worth a revisit with their recent enhancements. In addition to being able to manually track food intake through the app and gain motivation through the connected community, LoseIt now offers food logging using their SnapIt feature (simply take a picture of what you are eating). They also have a new Challenges feature where you can compete with your friends from around the world to close your Activity rings on an Apple Watch. Let me know if you want to join my accountability group. The app is free for the general app and $59.99 for the yearly premium features.

Myzone

I’ve used and tested plenty of heart-rate monitors, but my new favorite is from Myzone. In addition to connecting to my smartphone, this comfortable heart-rate monitor can also connect to other wearable devices and gym equipment. Real-time heart-rate monitoring allows you to view your personal effort live on your smartphone using their easy-to-understand Myzone Effort Points (MEPs), which is a five-color, zone-point system. Each zone has MEPs associated with the effort you put into your exercising. This unique point system levels the playing field so that you can challenge and motivate your friends through friendly competition, no matter what their fitness level. The accurate heart-rate monitor starts at $89.99, which is comparable to Polar and Garmin monitors. They also have a Bluetooth scale ($69) that automatically records your body-weight measurements inside the Myzone app.

Let’s Roam

If you are like me, you might want to forget many of the challenges of 2020 and look forward to finding new and exciting fitness-creating habits for 2021. I found an app that does just that in Let’s Roam. Let’s Roam isn’t your traditional fitness app, but it will get you outside, having fun and being active. Think of your traditional scavenger hunt with some extra physical activity included. Their team of global explorers has created exciting experiences (many of them walking-based) in more than 400 cities worldwide. For example, if you live in San Diego and have yet to tour Old Town (1 mile in less than an hour), the Gas Lamp (1.8 miles in 1.5 hours), or downtown (2.3 miles in two hours), this app will guide you around town, pointing out bits of history and local lore. Consider helping out a local restaurant (a healthy one of course) and plan a post-adventure meal at the end of your hunt to recap your day of fitness. Want a post-COVID adventure in Europe? They have active maps for cities such as Galway, London, Madrid and Rome, and have plans for more cities in 2021. Tours start at $12.99 with an annual pass available for the more adventuresome.

Footpath

Just in case you want to double-check your Let’s Roam walking distance or calculate a new walking or running route, you can do so using the Footpath app. You can map routes with your finger in a matter of seconds. The app can measure elevation and distance, save offline topo maps to navigate even without a connection, and provide turn-by-turn directions for your fitness jaunt. This app is free to download with an elite subscription for $3.99 a month or $23.49 for the year.

As I suggest to anyone who will listen, not all apps or wearables are created for every person. If you see one on my list that you might like, do a little more research on your own before spending any money. Be sure that the app or wearable “fits” (pun intended) your wellness and fitness goals for 2021. And if you know of an app or wearable that I didn’t mention, feel free to send me their name on Twitter @tedvickey.

3 Things to Know About the 2020-2025 Dietary Guidelines for Americans

Just a few days before the calendar turned to 2021, the U.S. Department of Agriculture and U.S. Department of Health & Human Services released the 2020-2025 Dietary Guidelines for Americans. This document is updated and published every five years, with the intention to present the most current scientific evidence about what people should eat and drink to promote health, meet nutrient needs and reduce the risk of chronic disease. And, with more than half of all adults in America challenged with a diet-related chronic disease, this is more important than ever.

This blog presents three things you should know about the new Guidelines, which you can read in their entirety at www.dietaryguidelines.gov. It’s important to note that the key values, such as macronutrient recommendations and general guidelines remain consistent with the previous edition of the Guidelines.

While following an eating plan—what the Guidelines call a dietary pattern—based on this document is a safe and effective way to approach nutrition and long-term health and wellness, be sure to talk to your doctor about any nutrient deficiencies or special requirements based on your specific health status.

1. They cover every stage of life, from infancy to old age.

No matter your age, it is never too late or too early to begin eating healthfully. The Guidelines feature dietary recommendations for all life stages—infants and toddlers, children and adolescents, adults, women who are pregnant or lactating, and older adults.

The Guidelines provide three frameworks that can be used as starting points from you can eat more healthfully—the Healthy U.S.-Style Dietary Pattern, the Healthy Mediterranean-Style Dietary Pattern and the Healthy Vegetarian Dietary Pattern.

Each of these can be modified to meet your specific needs and preferences. These guidelines should be viewed as an adaptable framework that can be modified to best support optimal health, rather than as a rigid set of instructions that outline exactly what foods, nutrients, food groups and quantities you should eat and drink.

2. They recommend nutrient-dense foods and beverages within calorie limits while accounting for personal preferences, cultural differences, and budgetary considerations.

Nutrient-dense foods and beverages provide minerals, vitamins and other health-promoting elements with little or no added sugar, sodium or saturated fat. The Guidelines include recommendations for food groups—vegetables, fruits, grains, dairy, protein foods and oils—that form the core elements of a healthy dietary pattern across each life stage. The challenge is to eat enough of these nutrient-dense foods while staying within appropriate calorie limits.

Following a healthy dietary pattern does not allow much room for added sugars, saturated fat and sodium, but small amounts can be added to nutrient-dense foods and beverages to help attain food group recommendations. Most of the calories you need to eat each day (around 85%) are required to meet food group recommendations in a healthful way, leaving around 15% of your calories for less-healthy choices.

Using the Guidelines, specific food and beverage choices can be made to support individual needs and preferences, while respecting the unique dietary practices of various cultures. The key is to start with your personal preferences, incorporate cultural traditions and be mindful of budgetary considerations.

3. They encourage true behavior change.

The tagline for the 2020-2025 Dietary Guidelines for Americans is “Make Every Bite Count With the Dietary Guidelines,” which reflects a shift in how this document addresses nutrition. In fact, this version of the Guidelines aligns perfectly with ACE’s focus on long-term behavior change and the goal of making the best, most healthful choice you can at each opportunity.

Adopting and maintaining a healthy dietary pattern often feels like an overwhelming task that must be accomplished perfectly to be effective. However, in this most current version of the Guidelines, an emphasis is placed on taking small steps each day and with each food and beverage choice to move toward a healthier and more enjoyable way of eating. You can view every meal or snack as an opportunity to make the most healthful choice. The Guidelines suggest making healthy choices one day at a time and nutrient-dense choices one food at a time.

To turn the Guidelines into a more practical and actionable resource, check out MyPlate. This consumer-focused tool can help you adapt the Guidelines to meet your personal preferences, cultural traditions and foodways, and budgetary considerations to achieve healthy dietary patterns.