By: Mayo Clinic Health System Strength training tips for beginners Years ago, strength training or weightlifting was thought to be reserved solely for bodybuilders and athletes. However, there has been significant research on the medical benefits of lifting weights. Everyone benefits from stronger bones and muscles, including runners. Weight training is a type of strength training that uses weights for resistance. This could be weight machines or free weights, like dumbbells or barbells, at home or a gym. It stresses and strengthens your muscles over time. It helps build muscle, strengthens ..read more

By: Mayo Clinic Health System Can a cold plunge help your running?   From ice bucket challenges to polar plunges, people have embraced being doused with or dunked in icy water to raise money for their favorite causes. But can cold water immersion have benefits beyond fundraising?   Research indicates that icy water may have a positive effect on recovery after exercise by reducing inflammation and soreness. It also may help build resiliency, restore balance to the nervous system and improve cognitive function and mood.   What are the basics of cold-water immersion? A cold plung ..read more

By: April Graff, MS, RD, LD. Hy-Vee Dietitian We’ve all heard the saying, “Eat your vegetables!”, but figuring out HOW to add them to your plate with a busy schedule can be the difficult part.  Getting your veggie fix is easy with these delicious and nutritious recipes. Try a new tasty flatbread, stuffed peppers, or a new salad dish for dinner tonight. Mediterranean Veggie Flatbread Creamy Broccoli Pasta Salad Taco Zucchini Boats Stove-Top Pesto-Veggie Tortellini Veggie-Stuffed Peppers Want more meal ideas? Set up an appointment with you Hy-Vee Dietitian, April Graff, today ..read more

By: April Graff, MS, RD, LD. Hy-Vee Dietitian Protein Health Benefits Protein is one of three essential macronutrients, and every cell in the body contains proteins. It is used to repair cells, make new cells and is needed for growth and development. Carbohydrates are the star of the show when it comes to endurance running, but fueling with high-quality protein is also necessary for red blood cell formation and to build or maintain your lean muscle mass. How to Eat More Protein For the most benefits, choose lean meats and seafood—these cuts are high in protein and lower in fat, saturated f ..read more

By: April Graff, MS, RD, LD. Hy-Vee Dietitian Common tension headaches occur when muscles in the scalp and neck contract or become tense, causing a consistent pain. Migraine, a more debilitating headache involving blood vessels in the head, causes severe throbbing or pulsing pain that can last for hours or days. Environmental factors such as certain foods, noise, lighting, changes in sleeping patterns, alcohol use and exposure to strong smells or allergens can cause headaches. The vitamins and minerals found in some foods may have a positive effect on headaches by preventing, stopping or s ..read more

By: April Graff, MS, RD, LD. Hy-Vee Dietitian Food trends are so interesting because they mimic what is happening in the world around us. Some trends stick around for years, while others pop in and out within months. Here’s a list of what I think we’ll see trending the next 12 months. Buckwheat. Wellness continues to hold immense influence over the food industry, shaping the food we eat in numerous ways. Buckwheat is naturally gluten-free and a good source of prebiotic fiber. Prebiotic fiber nurtures your gut microbiome and can improve a person’s overall health. Although it is actually a s ..read more

By: Mayo Clinic Health System Are you breathless with anticipation? Finding it hard to sleep at night? It’s like waiting for a holiday or birthday celebration — race day is almost here. You’ve worked hard for weeks preparing for this big event. It’s finally time to put your feet on the pavement and show what you can do. Let’s go over a few last-minute tips as you prepare for the big day: Final fueling You may receive helpful advice about what to eat as your race day approaches. These tips might include loading up on carbs the night before to give you an energy base, or using energy gels or b ..read more

By: April Graff, MS, RD, LD. Hy-Vee Dietitian Do you have zucchini coming out of your ears? Has a friendly neighbor dropped a few extra zucchinis on your door step? Zucchini has a mellow, grassy flavor and buttery texture and is a perfect addition to many meals or snacks. Zucchini squash grow very quickly. If you are not careful, a tiny zucchini one day can turn into a monster squash a few days later. Check the plant daily so you can pick them at the perfect time. Most zucchinis should be a rich, dark green color when they are picked. Other varieties will be white or yellow. Pick your ..read more

By: Mayo Clinic Health System We’re surrounded by warning signs on roads, at work, and on packaging and equipment. Your body sends warning signs too. As your race date nears, it’s tempting to pull out all the stops in your training. That makes this a prime time to watch for warning signs of overtraining. Overtraining or overuse injuries are any muscle or joint injuries, such as tendinitis or a stress fracture, that result from repetitive trauma. Overuse injuries typically occur because of training or technique errors. Runners are tenacious athletes. When you dramatically increase your traini ..read more

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