Oct 28

Diversity

Diversity is key

Vary Your Program

No one likes monotony, especially when it comes to their exercise routine.  To keep your workouts fresh, try alternating swimming and walking, or weight training one day and an aerobic activity the next. Alter your route if you jog or cycle. Varying your exercises will not only add spice to your life but it will condition different muscle groups and help prevent injury.

Dec 22

Cereal

Smart eating by the bowl!

Nutritionists never recommend that you live on one dish alone, but if they had to pick one, whole-grain cereal and milk would be it. Whole-grain cereals are packed with fiber, nutrients and protein. Be sure to check the nutrition panel of your favorite cereal to find out if it is a ‘green light’ cereal. To help get you started here is a list of some of the best.

Barbara’s Shredded
spoonfuls
Serving Size: 3/4 cup
Calories: 120
Fat: 1.5 g
Protein: 4 g
Fiber: 4 g
Sugar: 5 g

Post
Grape-Nuts
Serving Size: 1/2 cup
Calories: 200
Fat: 1g
Protein: 7 g
Fiber: 6g
Sugar: 5 g

Cheerios
Serving Size: 1 cup
Calories: 110
Fat: 2 g
Protein: 3g
Fiber: 3g
Sugar: 1 g

Post Shredded
Wheat
Serving Size: 1 cup
Calories: 170
Fat: 1 g
Protein: 6 g
Fiber: 6 g
Sugar: 0 g

Quaker
Oatmeal Squares
Serving Size: 1 cup
Calories: 210
Fat: 2.5 g
Protein: 6 g
Fiber: 4 g
Sugar: 9 g

Kashi
Go Lean
Serving Size: 1 cup
Calories: 140
Fat: 1 g
Protein: 13 g
Fiber: 10 g
Sugar: 6 g

Kellogg’s Complete
Oat Bran Flakes
Serving Size: 3/4 cup
Calories: 110
Fat: 1g
Protein: 3 g
Fiber: 4 g
Sugar: 6 g

Wheat Chex
Serving Size: 3/4 cup
Calories: 160
Fat: 1 g
Protein: 5 g
Fiber: 5 g
Sugar: 5 g

Cereal is a great way to start your day, but you can also use it as a nutritious snack or recipe ingredient. You can make your own trail mix with whole-grain cereal, nuts and dried fruit. Or use it as a coating for chicken, in your favorite cookie batter, or as a substitute in a muffin mix.

Dec 22

Activities and Calories Burned

Find an Exercise Program That Works For You!




Everybody has exercising preferences, but how effective are they, and will you really get results.

Next to each activity is the estimated calories you will burn every 30 minutes. Remember to increase gradually, and make your fitness routines fun and enjoyable!

Basketball: 366.0 cal

Bicycling: 273.0 cal

Boxing: 366.0 cal

Cross-Country Skiing: 379.0 cal

Downhill Skiing:295.0 cal

Field Hockey: 356.0 cal

Free Weights: 227.0 cal

Heavy Gardening: 333.0 cal

Hiking: 322.0 cal

Ice Skating: 308.0 cal

Ice/Roller Hockey: 424.0 cal

Kayaking: 273.0 cal

Lacrosse: 356.0 cal

Martial Arts: 519.0 cal

Mountain Biking: 450.0 cal

Racquetball: 471.0 cal

Raking Leaves: 143.0 cal

Rock Climbing: 422.0 cal

Rowing: 339.0 cal

Rugby: 349.0 cal

Scuba Diving: 451.0 cal

Snowboarding: 260.0 cal

Snowshoeing: 441.0 cal

Soccer: 363.0 cal

Stacking Wood: 233.0 cal

Surfing/Body Boarding: 215.0 cal

Swimming: 414.0 cal

Tennis: 289.0 cal

Volleyball: 133.0 cal

Water Aerobics: 165.0 cal

Water Polo: 373.0 cal

Dec 22

10 Ways to Make You Look and Feel Better

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Ten Ways to Make You Look and Feel Better!

  1.  Make up your mind. Decide you are going to change. Partial commitment will yield partial results. Consistency is the key.
  2. Think before you eat. Assess what you are considering to eat. Ask yourself, “Will eating this get me closer to my goal?” If not, make a better choice.
  3. Eating for pleasure is distinctly a human experience. Choose foods on nutritional value not simply taste.
  4. Food choices are a habit. Replace poor choices with good ones, and it will become a new habit. It is simple, bad food make you feel bad, and healthy food make you feel good.
  5. Do not buy junk food. Similar to #4, omitting these foods at home will make a huge difference. If they are not around you won’t eat them.
  6. DO NOT SKIP MEALS! Te key is to keep you body’s metabolism burning all day. Food is your fuel. Skipping meals will lead to a decline in your metabolism.
  7. Listen to your body. When you are hungry eat. Stop when you are comfortable, not when you are stuffed.
  8. Be honest with yourself. Half a cookie still contains calories. Little bites throughout the day add up to a meal. Everything counts, so count it!
  9. Weigh and measure food for a week. This may be inconvenient, but can be very valuable in educating oneself about nutrition.
  10. You have to move. Incorporate more movement into your daily routine. Park further away at work or at the store. Use the stairs, or start to exercise. Do not take the path of least resistance. It will pay off. And remember, BE CONSISTENT!




Dec 22

7 Ways to Win the Desk Diet

7 Ways to Win the Desk Diet

DESK-JOB DIETERS HAVE A COMMON CONCERN:  HOW AM I SUPPOSED TO LOSE WEIGHT WHEN IʼM SITTING IN FRONT OF A COMPUTER ALL DAY?

This can be a big problem for many individuals.  Proper nutrition is key in losing or maintain­ing weight with a sedentary, working lifestyle.  Weight control is a simple equation in nutrition terms.  Calories in = Calories out.  If calories in is greater than calories out you will gain weight, and vice versa.  Here are some simple suggestions to help win the desk diet battle.

Snack wisely.  A lot of individuals tend to snack while working on the computer or watching television.  If you are one of those people, keep healthy snacks available at all times.

Drink Up.  Keep water at your desk.  Water quells the appetite, and it is healthy for you.

Plan Lunch.  Do not skip meals.  Cravings tend to creep up on us when we forget to eat regular meals.

Move.  Moving at least 10-15 minutes per day at an elevated heart rate is a great start.  Use the stairs, park at the far end of parking lots, or walk to lunch.  The key to moving is to move, start today!

Exercise dur­ing off hours.  If you live close to work, try walking or riding a bike.  Exercise at home or a fitness club in the morning or just after work.

Find Help With friends.  Everyone has heard that “ Two Heads Are Better Than One.”  This saying goes for exercising as well.  Fitness can be a lot of fun when you involve others around you.  Get a coworker active or take your spouse or children to the gym with you.

Use Your Tools.  This means to be creative.  Trade in your work chair for a fitness ball  This will do wonders for your posture.  We cannot carry a treadmill or weights around with us to use anytime, so give yourself options.  Research exercising tips while on your computer, plan your meals each day, get encouragement from those you work with and your family.  Most importantly, make a com­mitment.  Changing your lifestyle is not easy, but living a high energy lifestyle is worth all the work.  Do not forget to reward yourself.  Good luck, remember to have fun and enjoy life.

Dec 22

Calves

get gorgeous calves

Your calves energize everything you do with your
legs. They help power your moves when walking,
running, biking and climbing stairs for starters. But
when it comes to lower body workouts these
muscles are the most bypassed, especially by
women. So next time you are at the gym, don’t stop
at your thighs. Choose moves that are key to great
looking, shapelier legs.

Rising up onto your toes works part of the calves, but it won’t guarantee
you get the job done. Performing moves with bent knees only or on a flat
surface will shortchange your sculpting benefits. Opt for moves that work
the calves through their full range of motion and do them with bent and
straight knees to better target your calve muscles.
For great results try this :

  1. Stand on the edge of a step or on a foam roller and center your belly
    button over the top to maintain your balance.
  2. Hold a 20 to 30 pound barbell in both hands, palms facing forward, and
    stand with feet shoulder width apart. Your grip should be slightly wider
    than your legs.
  3. Squat down until bar rest on thighs, just above the knees. Pull abs in and
    keep chest high and shoulders back and down. Drop heels to toward the
    floor.
  4. Keep upper body and hips still as you rise up onto your toes.
  5. Slowly lower heels toward floor and repeat. Do 8 to 12 reps.
Dec 22

Cacium

According to a study done by the Surgeon General’s Office most people underestimate their daily calcium needs by at least half! Since calcium is vital for bone health and essential for the heart, muscles, and nerves to function properly, you owe it to your body to make sure your calcium intake is sufficient.

How much calcium do you need?

 Our bodies are all unique and so are our individual calcium needs.  As we age or face life changes (such as pregnancy) our needs will also change.   Here is a general list of recommended daily intakes according to age.

1-3 yrs   500mg
4-8yrs   800 mg
Teens 9-18     1300mg
Adults 19-50    1000mg
Adults 51-70   1200mg
Pregnant: < 18     1300 mg
Pregnant:19+     1000 mg
Women 50+   1500 mg (Not on estrogen)

How much calcium are you currently getting?

That depends on how many calcium rich foods are in your diet.  Dairy products are obviously the most significant source of calcium.  Many other foods, such as juices and breads, are now enriched with calcium.  Here is an easy exercise to determine how many milligrams of calcium you are getting from your foods.  Look at the Nutrition Facts section of the food label.  You’ll find the calcium % on the bot­tom half of the Nutrion Facts. Since the Calcium % is based on 1,000 mg a day, just add a ‘0’  to the end of the percentage value.  For example, if a label shows calcium 30%, then there are 300 mg of cal­cium per serving.

Have you ever heard of a calcium calculator?

For a fun way to get a comprehensive estimate of your personal daily calcium intake visit www.calciuminfo.com/calciumcalulator.aspx  (the word ‘calculator’ really is mispelled as ‘calculator’).  You will be able to preview a long list of calcium rich foods, estimate how often you eat these foods, and then the ‘calculator’ will estimate your daily calcium intake.  Happy Calculating!

Dec 21

Multivitamins

Multivitamins

One way to make sure that you get at least the minimum amount of all your vitamins and minerals is to take a multivitamin every day. There is quite a bit of evidence that multivitamins are important for general health, immunity, and well-being. Most people don’t get adequate amounts of vitamins in their diet.  Processed foods, which make up a lot of the American diet, lose vitamins with processing.  But, multivitamins set you up for a healthy baseline without toxic levels of these vitamins.

In the past:

Vitamins were traditionally useful in preventing deficiency diseases which luckily, we don’t really see in this country anymore.  Still, vitamins are currently an important way to supplement your health.

Today vitamins are used to:

  • Support normal organ and body functions
  • Enhance immunity
  • Improve cardiovascular function
  • May even prevent cancer