Explore DC with your Other Senses: A guide to activities in DC without Eating or Drinking

Lately many clients have expressed that while they love socializing, it is hard to find activities in the DC area that aren't centered around food and alcohol. DC is a very social city, which is a lot of fun but can be challenging for those who are trying to reach their health goals!

It is important to work on managing food intake at the amazing restaurants in the area, but even better to get in a variety of activities with friends and family. This is helpful not only with food consumption but stress management and exercise goals as well. I recently surveyed clients and friends for activities in the DC area that they enjoy outside of dining and many wonderful ideas were generated. Here they are! 

Explore Nearby Towns

                                                                                                                                  Harper's Ferry, WV  (photo by william fox)

                                                                                                                                 Harper's Ferry, WV (photo by william fox)

Bike to and walk around Old Town, Alexandria

Visit and walk around Annapolis, Maryland

Visit Leesburg town and Outlets

Visit (and hike around) Harper's Ferry, West Virginia

Hike DC!

                                                               Great Falls National Park

                                                              Great Falls National Park

                                                                            Jefferson Memorial at the National Mall

                                                                            Jefferson Memorial at the National Mall

                        Pure Prana yoga studio  in old town, alexandria

                       Pure Prana yoga studio in old town, alexandria

305 Dance Class with friends

Workout class with friends

Cut Seven

Jiu Jitsu

Pulse Inferno

Horseback Riding

Running

Yoga

Stand Up Paddleboarding in DC  & VA

Indoor Fun

                                                     King street coffee  in leesburg, VA

                                                    King street coffee in leesburg, VA

General Activities

Rock Climbing

Read a book at a coffee shop

See a movie

Spa Day

Public Talks

DC-Area Related

Story District - every second Tuesday of the Month

Meditation class: with Tara Brach, in Arlington, in Ashburn

See a show at DC Improv

Daybreaker

Visit ARTECHOUSE

African American Museum

Pottery Making at Hinckley Pottery

Union Market

See a play: Kennedy Center, Ford's Theater, Studio Theatre

Stay at Home

                              Plants from  leesburg farmers market  and  Catoctin Gardens

                              Plants from leesburg farmers market and Catoctin Gardens

Potluck Dinner with Friends

Game Night

Gardening

Arts & Crafts

Fun with Animals

                                                                                                            FOHA

                                                                                                            FOHA

                      Volunteer with animals: Lucky Dog Rescue, Washington Animal Rescue League, Friends of Homeless Animals

Spend time with other Dog Owners with

 

Any other ideas that you enjoy? Feel free to send them my way! 

 

 

Eating to Fuel Your Workouts | Washington DC Dietitian

Did you know that what you eat before, during and after workouts can impact your performance? Eating well not only gives us nutrients and keeps us healthy, but helps us maximize our exercise potential.

Eating before a workout gives you the energy you need for optimal endurance. Without proper fuel you may feel sluggish and weak, which will lessen the intensity of your workout and can mean fewer calories burned and less muscle gained. Eating after your workout helps repair your muscles and replenish your energy. 

So how can you prepare yourself with enough energy for a good workout? Eat to fuel your body by following these basic guidelines.

Pre Workout

About 1 hour before your workout have a 100-150 calorie snack. This food should be a carbohydrate since it is the body’s main source of energy. Good pre workout snack ideas include:

• Fresh or dried fruit

• Oatmeal

• Cereal

• Crackers

• ½ energy bar

• Pretzels

During Your Workout

If you are exercising for a short period of time (30-45 min) you don’t need food to keep you energized. Simply stay hydrated for optimal energy during your workout.

If your cardio exercise will be longer than an hour consider a sports drink such as Gatorade, or refuel with a product like Gu to keep your body fueled and your blood sugar stable.

Post Workout

Eating before your workout is crucial to your exercise routine, but eating after your workout is equally as important. Providing your body with carbohydrates and protein restores your energy and repairs your muscles, both which are important to decrease soreness and build up muscle for future workouts. The best after workout snacks include a balance of protein and carbohydrates, which can be found in these snack ideas:

• 1 cup of milk or chocolate milk

• ½ peanut butter and jelly sandwich

• ½ protein or energy bar

• Yogurt with fruit

• High fiber cereal with milk

• Trail mix

• Turkey sandwich

• Smoothie

Another great way to get in this balance of protein and carbs is to eat a meal right after your workouts. Make sure to eat within 30 minutes of your workout for best repair.

Fueling your body before and after exercise is important for a strong and worthwhile workout!

All You Need is Yoga | Washington DC Dietitian

This post is for the hard core yogis, the sporadic attendees and the yoga-curious.

When yoga first became popular I wondered about the benefits. Research showed that it was great for flexibility, improved mood, strength and overall well-being, but many questioned whether this one practice was enough for your overall health. Did yoga provide the same benefits as an exercise routine that included aerobic activity and strength training? For a while, professionals said no. That the best way to incorporate yoga was part of a routine that included aerobics and strength training. But recent research is starting to prove otherwise.

Yoga Teacher John Schumacher did his own digging on this subject. Based in Washington, DC he owns Unity Woods Yoga and has been practicing solely yoga for over 30 years. To find out whether yoga was enough, he checked in with his doctors and at age 52 he is completely healthy and in top health compared to people in his age range. Since then many Universities have done research to find out whether yoga provides a good enough workout for overall health. Similar beneficial results have been found.  Yoga has been found to build strength, provide cardiovascular benefits, improve lung function, improve flexibility and improve your overall body composition.

                                                                                                             

Research about Yoga is still small but is starting to build. From a researcher's perspective the studies might not include enough people or be done over a long enough span of time. But we are seeing benefits in the participants nonetheless. If yoga is your go-to form of exercise or you are looking to increase it, it may be all you need. Practicing intense yoga for 1 hour several times per week can help improve your overall health. If you are only doing about 15-20 minutes of light yoga 3-4x per week, you will want to incorporate other exercise into your routine as well. This is especially true for beginners when you aren't as involved in the practice but are working up to it.

If yoga is all you do, then it might be all you need. If you dabble in yoga then combine it with a mix of cardio and strength training for optimal results. Namaste!