Jefferson Marketplace Apartments - Washington, DC

June 9, 2015 by jefferson

You might not think of yourself as much of a runner, but that doesn’t mean that you can’t start. Jogging is a great way to get outside, build your endurance, and maybe even drop a few pounds, and these expert tips will show you how to start doing it in a safe and enjoyable way.

Check with your doctor. If you’re unsure about your health, it’s always smart to check with a doctor before beginning any new exercise plan. Tell your doctor about your plans for jogging and work together to create a safe, accessible workout routine.
Wear the right clothes. Be sure to wear sturdy, well-fitting running shoes so that you don’t injure yourself while jogging. Stay cool and comfortable with loose shorts or pants, and stay warm in layers if the weather is chilly.
Warm up. Warming up helps you to gradually increase your heart rate, so be sure to walk or slowly jog for at least 20 minutes before jogging.
Stretch. Avoid cramping muscles and prevent injury by stretching your limbs before you set out, but after warming up. At this point, your muscles will be warmed up and stretch more easily.
Cool down. Walk to cool down your muscles for at least five minutes after jogging to prevent lactic acid build-up in the legs.

How to Start Jogging If You Have Never Done It Before [Healthy Living]
Jogging for Beginners [FitDay]

CC-BY-2.0/Flickr Phil Roeder

Fill Up on These Fiber-Rich Snacks

May 12, 2015 by jefferson

Eating foods that are high in fiber will help to keep you feeling full longer without making you go over your calorie limit. Here are a few fiber-rich snacks that will stop a growling stomach, help give you more energy, and even help promote good digestion for the rest of the day.

Sweet potato fries. While sweet potato fries are delicious and may seem totally indulgent, this filling snack is actually loaded with fiber.
Edamame hummus. If you’re a hummus lover who is always looking for new versions of this tasty dip, this fiber-rich version is a must try. Edamame hummus is just as creamy as the original, and it’s very easy to make at home.
Rice cakes with almond butter. Rice cakes are a popular health food because they are low in calories and very versatile, and by adding fiber and vitamin-packed almond butter, you can make them even more satisfying.
Flaxseed. Sprinkle ground flaxseed onto your oatmeal, yogurt, or even ice cream for a boost of fiber from an otherwise lacking food.
Pears. If you’re on the go and simply don’t have time to prepare a complicated snack, grab a whole raw pear for a tasty treat that’s filled with fiber.

15 Fiber-Packed Snack Foods [Woman’s Day]
31 Surprisingly Delicious High-Fiber Snacks [Greatist]