When you’re contemplating how to get in your daily 30 minutes of exercise, one of the simplest yet daunting activities to consider is taking up running. Unlike many other exercise plans, the equipment is pretty straightforward and the skill level is basic. All you really need to get started is some motivation and a decent pair of sneakers, and if you listen to the growing segment of barefoot running enthusiasts even the sneakers requirement is debatable.

So, what if you want to start running, but haven’t tried to run in years? Of course, talking to your doctor is always the most important step before starting any new fitness routine. But after that, starting with a combination of running and walking can be a great way to get your exercise routine started. Some studies have even shown that using a combination of running and walking to train for a marathon can improve speed and endurance in experienced runners.

The only other big question is where to run. Should you start running in the gym or on a track, or should you head out onto the sidewalks of your neighborhood or to a local park to try some trail running? Each has its obvious advantages and challenges. Running on a treadmill in the gym can be a great way to get started because you can control your speed and gauge your distance and pace accurately. Also, with both track and treadmill running you will never run the risk of getting too far away from a good place to stop and rest.

But if the monotony of running in circles or in one place is enough to make you want to avoid running entirely, running in a local park or on a jogging path can also be great places to start. Just be sure to use common sense when picking your jogging spots in terms of level of difficulty and personal safety. When running outside, especially if you’re planning on running a long distance, make sure to bring a cell phone and dress for the weather. Keep yourself hydrated by drinking lots of water no mater what the weather and of course, make sure you’ve eaten something healthy ahead of time to fuel your run!

Released in 2005, the guidelines on diet and exercise recommended by the USDA are starting to feel a little outdated. Fortunately, they are in the process of revising the guidelines for 2010. The 2005 guidelines recommend that adults engage in at least 30 minutes of exercise every day. For children, they recommend 60 minutes.

This is just to maintain a healthy heart, for weight loss and weight management, they recommend even more exercise. I love to work up a sweat, but even I have trouble finding 30 minutes to dedicate to exercise on some days.

The number one thing to keep in mind is that your 30 minutes do NOT need to be done all at once—10 minutes here and 20 minutes there, still count as 30 minutes. This idea has always been hard for me to accept, but it’s true. On the flip side, your 30 minutes are really only useful to your health if they are above and beyond your normal routine. Depending on your activity level at work, you may need to step it up a notch. If you take the stairs every day to get to your office, you’re going to have to find another way to boost your activity.

Here are some tips for getting those extra 30 minutes every day:
1. If you’re not already doing it, take the stairs to your office or your dwelling.
2. Fit in a walk on your lunch hour. A 15 minute walk (even if it’s a loop around your parking lot) will get your blood pumping and sharpen your mind.
3. This sounds a little silly, but after a few days you’ll get over it. While going through your morning routine, fit in some squats and lunges as you go back and forth from the bathroom to the bedroom.
4. Try the “Hit Every Muscle in 5 Minutes” routine from Fitness Magazine. They also have some great 10, 20 and 30 minute routines.
5. After work, fit in a walk with your partner, coworkers or a good friend. Not only will the walk boost your energy, but it will bring you closer to your walking partner.
6. Make your chores count! Add lunges to dish washing and turn up the intensity on your mopping.
7. Sign up for a race or join a team sport. It’s amazing how motivating a race date or team sport can be!

You can find more tips for fitting in exercise from the Mayo Clinic here.

Whether you are looking at it from an ecological standpoint or a health one, the more research you do, the more it makes sense to try to reduce your intake of meat. While you may not choose to go entirely vegan, you might still want to pick one day a week to try to avoid eating meat.

Cooking beans in a crock pot is an easy, gluten free solution to creating a number of meatless meals to satisfy you through the week. There are so many different flavors and styles of beans available that you can create a wide variety of meals with very little effort. Plus beans are high in protein and fiber and low in fat, so they make a great meal if you’re trying to get in shape for summer.

Our basic household recipe for cooking beans in a crock pot is this:

Rinse beans
Put rinsed beans in crock pot and add water and a little salt.
Set crock pot to “low”
Leave alone for 8 hours or so
Turn off crock pot

Many recipes add in a step of rinsing and soaking the beans overnight before cooking them, but at my house we think that the beans actually have more flavor if you simply rinse and cook them. Since we don’t bother with the soaking step, we usually put enough water in the pot so that it appears to be a little more than 2/3 filled with water. The 8 hour cooking time is also negotiable, so you can leave the pot on longer for softer beans, or cook them less time for harder beans.

For extremely simple meals, you can serve the beans over rice, or combine your beans with tortillas and cheese to make burritos. If you want to get fancy later in the week, you can use your beans in delicious summer salads, refried beans, or even in making your own vegi-burgers!

By now, I’m sure you’ve heard that you are supposed to be eating whole grains every day to reduce your risk factors for heart disease and cancer. How much and what type vary, but the message is the same: eating more whole grains and less refined grains is good for your health.

But did you know that the grain as a whole is better for you than eating the parts separately? Studies have shown that certain phytochemicals are released from the grain structure when the grain is processed to remove parts (1). While times are certainly changing, some companies purchase the white flour to bake bread and add a portion of bran back into the bread to make wheat bread. It looks like whole grain bread, but it’s not and it will not help your heart.

Be sure to check the labels on the wheat bread you are buying for the terms “whole grain wheat” and/or the Whole Grain Stamp from the Whole Grains Council. Some bread makers that we love for their superb bread and honest ingredients are Dave’s Killer Bread, Oroweat and Silver Hills Bakery.

(1) http://www.wholegrainscouncil.org/files/SlavinArticle0504.pdf