March 22, 2007 by erin.

So, you’ve finally decided to begin a fitness program. CONGRATS!!! You’ve done the hardest part… you made a decision. Now, where to get started… Here are some great tips.

• If you are a male over 45 or a female over 55, have a physical. While in the doctor’s office, inform them that you are about to start an exercise program and ask if there are any limitations specific to you… intensity, time, frequency, physical limitations due to injury, etc…
• Once you have the green light, schedule your exercise. Think of it as your hour of power. Make it a must-have. Exercise first thing in the morning if possible to get your day and your metabolism kicking.
• Start slow if you are a beginner or if you haven’t exercised in while.
• Experts recommend a minimum of 30 minutes of exercise on most days of the week.
• It is recommended that healthy adults exercise 60-90 minutes per day that includes 45 minutes of vigorous exercise.
• Choose activities that you enjoy or be adventurous and learn something new.
• Don’t get discouraged if you don’t have 30-60 consecutive minutes… research has shown that 10 minutes here or there… as long as it adds up to 30-60 minutes… is just as effective.
• Strength train a minimum of two days per week.
  20-60 minutes depending on your fitness level
• To begin strength training, perform one exercise per major muscle group (8-10 total). One to three sets of your 10-15 rep maximum.
• Perform cardiovascular exercise a minimum of three days per week.
  20-60 minutes depending on your fitness level
• Cardiovascular exercise (aerobic) is rhythmic exercise that recruits large muscle groups such as walking, jogging, cycling, elliptical, aerobic dance, etc…
• Determine your target HR and monitor during exercise to determine if your intensity is high enough to get results.

Target HR: 220 - age - resting HR X desired intensity
(60-85%) + resting HR
Example: 220-26-38 X .85 + 38 = 170 BPM

• Perform flexibility exercises a minimum of three days per week… every day is optimal
• Make sure you always warm-up for a minimum of five minutes before exercise and cool-down for five to ten minutes after exercise.
• Consult with a fitness professional to help design a program based on your goals and schedule. Those who utilize the services of a trainer see more results and see them 30% faster than those who go-it alone.
• Benefits of working with a professional include:
  ” Insurance of proper form and intensity
  ” Accountability
  ” Knowledge
  ” A program, professionally designed to meet your needs
  ” Proper progression methods
  ” Proper training system for your goals
  ” motivation
  ” a trainer is your own, personal, unique repetition counter
• Get the proper gear for your chosen activity.
• Make sure you wear good shoes with the right support for your feet.
• Wear the proper clothing for the activity and weather conditions.
• Stay hydrated. Drink 16-24oz of water about 30 minutes before exercise. Drink 4-6oz of water every 15 minutes during exercise and drink 24oz of fluid within 30 minutes of completing your workout.
• Get moving!!

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March 20, 2007 by erin.

Myths

1. Myth: Crash dieting or fasting makes you lose weight.
Fact: this can be true for the short-term, but it has serious negative effects on the body. Fasting causes the body to go into a state of ketosis which promotes loss of lean mass and vital minerals. Water and muscle are lost quickly during a fast which slows down metabolism and zaps energy and focus.

2. Myth: Skipping meals is a good way to lose weight.
Fact: Studies have shown that people who skip breakfast and eat fewer times per day are heavier than those who eat a healthy breakfast and four or five times per day. This is, in part, due to the fact that those who skip meals earlier in the day find themselves ravenous by dinner and are more likely to overeat or binge. Those who eat several small meals per day report they are able to properly manage their hunger and avoid energy lows.

3. Myth: Food eaten late at night is more fattening.
Fact: It’s the total amount eaten in a 24 hour period that’s important, not what time you eat it. A study at the Dunn Nutrition Center in Cambridge confirms this. Volunteers were placed in a whole body calorimeter (which measures calories burned and stored) and were fed a large lunch and a small evening meal for the first test and a small lunch and a large evening meal for the second test. The results indicated that the large meal at the end of the day did not make the body store more fat.

4. Myth: A slow metabolism is prevents weight loss.
Fact: This is a common excuse used by overweight people trying to manage their weight. Studies have shown that resting metabolism (or RMR, which is the number of calories your body burns in a 24 hour period at rest) actually increases, rather than decreases as people become fatter. In other words, the larger you are, the more energy (food, calories) is required to move around. The bottom line is you gain weight when more calories are taken in than expended.

5. Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are dangerous and do not provide lasting results. They are not nutritionally sound (eliminating whole food groups and greatly restricting calories) and cannot be followed for a lifetime. They don’t deal with the issues behind the weight problem and do not teach positive lifestyle habits to maintain any weight lost on the diet. Research has shown that nearly 25% of weight lost through dieting alone was a result of losing muscle mass which lowers metabolism.

6. Myth: Low carb/No carb diets are a healthy way to lose weight.
Fact: Your body requires a minimum of 140g of carbohydrate per day just to operate its systems properly. Carbohydrate (glucose) is the only source of fuel your brain can use. If you restrict your carbohydrate intake, your body will catabolize its lean mass (muscle) to create the glucose necessary for proper function. In this process, calcium is leached from your bones which will cause them to be brittle and increase the risk of or worsen osteoporosis. Plus, in order for your body to utilize fat as an energy source, some carbohydrate has to be present.

7. Myth: Starches are fattening and should be limited or eliminated when trying to lose weight.
Fact: Many foods high in starch are low in fat and calories. Some examples are rice, pasta, fruits, beans, and some veggies. They become high in fat and calories when consumed in large quantities and topped with high fat condiments like butter, mayo, and sour cream. Foods high in starch (complex carbohydrates) are an important source of energy for the body.

8. Myth: Certain foods like grapefruit, celery, and cabbage soup can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods containing caffeine can increase your metabolism for a short period of time but don’t cause you to lose weight.

9. Myth: Foods high in fat cause rapid weight gain.
Fact: Weight gain is a slow process and is a result in eating excess calories. It doesn’t matter the source. Broccoli or chocolate, it doesn’t matter. Too many calories is too many calories. However, foods high in fat are high in calories and portion sizes should be monitored to prevent over consumption.

10. Myth: Low fat foods help you lose weight.
Fact: “Low fat” or “no fat” doesn’t mean low calories or no calories. Check the labels for nutrient content. Sugars and thickeners are often added to boost flavor and texture. You might be surprised to discover that many low fat and no fat products have similar or equal calorie values as their counterparts. Watching portion sizes is important too. Some people purchase half fat butter spread end up using twice as much which defeats the purpose.

11. Myth: Fast foods are always an unhealthy choice and should be avoided when dieting.
Fact: Fast foods can be a part of a healthy lifestyle with a little bit of know-how. Avoid super-sized combos and fried foods. Try a grilled chicken sandwich and a side salad instead with low fat condiments like mustard and light dressing.

12. Myth: Lifting weights is not a good idea when trying to lose weight because they make you “bulk up.”
Fact: Lifting weights and/or performing body weight exercises on a regular basis can actually help you maintain or lose weight. Strength training builds muscle which increases your metabolism. That means the more muscle you have, the more calories per day your body will burn at rest. In fact, exercise adherence is commonly cited as the strongest predictor of long-term success in weight management.

13. Myth: You always gain weight when you stop smoking.
Fact: When people stop smoking, some gain weight, some lose weight, and some stay the same. When people replace cigarettes with comfort food they gain weight. Replacing the cigarette habit with exercise, sugar free gum or crunchy veggies can help. Plus, it’s far healthier to be an overweight, non-smoker than not to bother because a little weight gain is feared.

Scams

1. Scam: Lose weight without diet or exercise.
Fact: Achieving a healthy weight takes work and patience. Pass on products that promise miracle results. Buy one, and the only thing you will lose is your money.

2. Scam: Lose weight no matter how much you eat of your favorite foods.
Fact: Beware of products that claim you can lose weight while over-indulging in high fat, high calorie foods. Weight loss requires sensible food choices and sensible portion sizes. If you crave a crunch, choose raw carrots over greasy potato chips. If you crave sweet, choose a fresh piece of fruit.

3. Scam: Lose weight permanently! Never diet again!
Fact: Even if you lose weight successfully with a product, permanent results require lifestyle changes. Avoid products that promise once-and-for-all results with no maintenance required.

4. Scam: Blocks absorption of carbs, fat or calories.
Fact: Medical experts and dietitians agree that there is no magic pill that can block the absorption of carbs, fat, or calories. This is simply a lie.

5. Scam: Lose 30 pounds in 30 days!
Fact: It takes 3500 calories to gain or lose one pound. This fact makes is impossible to lose 30 pounds in 30 days. Experts say that ½ to two pounds of weight loss per week is a reasonable and achievable goal for most.

6. Scam: Everybody will lose weight!
Fact: Your habits and health concerns are unique. There is no one-size-fits-all approach to weight loss. Have a professional design a personalized nutrition and exercise program tailored to your individual needs and metabolism.

7. Scam: Lose weight with a patch or cream.
Fact: I know you’ve seen ads that claim you can lose weight by wearing a patch or using a cream to melt the fat away. Don’t believe it. There is not patch or cream that can cause you to lose weight.

Posted in Nutrition | No Comments »

March 15, 2007 by erin.

Practical tips to achieve a healthier lifestyle

1. Shopping
a. Shop for food after eating
b. Shop fro a list
c. Avoid ready-to-eat foods

2. Planning
a. Plan to limit food
b. Substitute exercise for snacking
c. Eat meals and snacks at scheduled times
d. Don’t accept food offered by others
e. Make healthy substitutions for high fat ingredients when cooking

3. Activities
a. Store food out of sight
b. Avoid other activity while eating
c. Use smaller dishes and utensils

4. Holidays and Parties
a. Drink fewer alcoholic beverages
b. Plan eating habits before party
c. Eat a low calorie snack before party
d. Practice a polite way to decline food
e. Choose the low fat, low calorie options available
f. Don’t get discouraged by the occasional setback

5. Eating Behavior
a. Put fork down between bites
b. Prepare foods one portion at a time
c. Leave some food on your plate
d. Pause in the middle of the meal

6. Self-Monitoring
a. Keep a nutrition log that includes:
i. Type and amount of food
ii. Caloric totals
iii. Optional: time, place, mood
b. Weigh yourself frequently

7. Education
a. Use nutrition log to identify areas of improvement
b. Make small changes that you can continue
c. Learn nutritional values of foods
d. Decrease fat intake and increase complex carbohydrates

8. Dining out
a. Learn to identify and avoid high fat, high calorie options
b. Avoid menu options that contain the words:
i. Alfredo
ii. Au gratin
iii. Batter Dipped
iv. Béarnaise
v. Béchamel
vi. Escalloped
vii. Beurre Blanc
viii. Breaded
ix. Creamy
x. Crispy
xi. En croute
xii. Flaky
xiii. Fried
xiv. Hollandaise
xv. Parmigana
xvi. Puffed
xvii. Sautéed
xviii. Tempura
c. Choose dishes described as follows:
i. Baked
ii. Smoked
iii. Flame-cooked
iv. Broiled
v. Steamed
vi. Poached
vii. Roasted
viii. Marinara
ix. Grilled
d. Ask for dished to be prepared without butter or oil
e. Ask for dressings on the side

9. Cognitive Restructuring
a. Avoid setting unrealistic goals
b. Focus on the progress, not shortcomings
c. Avoid saying things like “always” and “never”
d. Counter negative thoughts with rational restatements
e. Set weight goals

10. Physical activity:
a. Increase routine activity
b. Increase use of stairs
c. Keep records of activity
d. Begin an exercise program
e. Increase exercise gradually

Posted in Life | No Comments »

March 6, 2007 by erin.

Do you sit behind a desk all day? Do you find it difficult to take a break and be active during your work day? If so, you are among millions of others who face the same challenge. You want to live a healthy lifestyle and be fit… but who has time? Well… if there’s a will, there’s a way.

Stay fit while you sit! The preceding link will bring you to an article full of tips to stay healthy at work.

Plus here are a few healthy habits that will help you remain healthy at work.

1. Take the stairs instead of the elevator. OK, if you’re on the 15th floor this may seem unreasonable, but you could take the first five flights then catch the elevator. And you may try to get to work early one day a week to take the 15 flight challenge. Maybe on casual Friday.

2. Pack your lunch. Packing your lunch is a great habit. If you have healthy lunch and snack options handy then that’s what you will eat. You will be able to respectfully decline the invitation to go to the pizza buffet… because you brought your lunch! Plus, when the 3pm munchies attack, you’ll be prepared.

3. Park far away and walk. Park as far away… maybe even a few blocks away and walk to your office. If you ride the bus, get off a few blocks early. This is an easy way to add steps to your day.

4. Do isometric exercises at your desk. An isometric exercise involves contracting a muscle without movement. Sit tall in your chair. place your hands at chest height and in prayer position and press them together as hard as you can. Hold for 30 seconds. Then link your fingers together and try to pull your hands apart as hard as you can. Hold for 30 seconds. Then place a book between your knees and squeeze it as hard as you can. Hold for 30 seconds…. you get the idea. Figure out other exercises you can do at your desk that no one will notice. Do them two to three times per day.

5. Avoid the candy jar. There’s always someone in the office with a jar of m&m’s or hard candy. Try to avoid walking by there desk. You may want to keep your own sugar free stash to satisfy a sweet craving.

6. Walk over to speak to your colleague instead of phoning or emailing them. If you are in the same building… get up and walk over to the person you need to speak to and talk to them face to face. Face to face communication is always more effective, plus you will get a few more steps in.

7. Have a big water glass at all times. Often we think we’re hungry when we’re really thirsty. Keep a large water glass at all times and try to refill it a few times during the day. So what if you have to walk all the way across the office to refill your glass and use the bathroom… you’re walking aren’t you?

8. Form a power group. Find a few people in the office that you can partner with in your fitness journey. Take lunch walks together, pack lunches and go sit outside (weather permitting) and soak up some sun, and when there’s an office event with doughnuts, ect… you’ll have moral support. And possibly you could bring a healthy option for your power group to enjoy.

Don’t let a desk job stand in the way of your health and well being. If you’re healthy and fit… your mind will be clearer, you’ll be more productive at work and you’ll be sick less, you’ll be more creative, your decision making skills will be sharper, you’ll have the energy to get the job done… the list goes on and on. Start today by adopting a new, healthy habit and begin the journey to a healthier, happier you.

Posted in Life, Wellness | 1 Comment »

March 2, 2007 by erin.

Do your feet fall asleep on the elliptical trainer? If so, don’t freak out, you’re not alone. Many people have the same problem and report that it usually happens about 30 minutes into the workout. There’s a simple explanation why this happens. And yes, it can be avoided.

When you’re on the elliptical, your feet probably never leave the foot pads which puts continuous pressure on the nerves in the bottom of your feet. If pressure is not relieved, your feet will lose sensation. To prevent this from happening, make sure that you have on proper footwear with good cushioning and plenty of room in the toes. Also, try picking your feet up while on the machine, wiggling your toes every few minutes, and/or loosening your shoe laces.

To get more tips on how to prevent your feet from falling asleep while on the elliptical trainer Click Here.

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