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

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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.

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February 22, 2007 by erin.

Modern technology has dramatically changed what children perceive as “play”. Kids used to run and play outside. Today you can find most children in front of their computers or sitting on the couch playing video games. This phenomenon is just one contributing factor in the increasing epidemic of childhood obesity. The latest research on childhood obesity reports that one out of every three American children is either obese or headed in that direction. It was also reported that obese children between the ages of 12 and 17 consume an average of 678 to 1017 excess calories per day which equates to 58 pounds in excess weight. It seems the majority of excess calories consumed by children are consumed when sedentary (TV, Video games, etc…). Parents can combat childhood obesity by limiting TV time, encouraging more physical activities, and by teaching children healthy alternatives to junk food and limiting their portions at mealtime.

Children should accumulate at least 60 minutes and up to several hours of age-appropriate activity on most days of the week. Additionally, at least 15 minutes of the physical activity should be vigorous. Children should be learning new activities and having fun, otherwise they lose interest. Young children should be running, twisting, jumping, kicking, balancing, catching, and throwing for the aerobic component of fitness. For strength, kids should be encouraged to (parents, don’t freak out) climb and hang on trees or jungle gyms on a playground. By the age of eight, children should have physical activity engrained as part of daily life.

Here is a list of a few Kid-Friendly Activities

• dance
• skating
• gymnastics
• skate boarding
• snow boarding
• jungle gym
• swimming
• tennis
• golf
• skiing
• biking
• running
• frisbee
• basketball
• soccer
• tag football
• t-ball
• field games
• trampoline

When children reach puberty… well that presents a whole world of challenges for the parent. This is a delicate time in child development, when insecurities surface. Children often quit sports at this age if they feel inadequate or less skilled than others. This is a great opportunity for parents to introduce the concept of fitness as a lifelong journey and encourage children who participate in activities such as walking, jogging, biking, etc… Children learn by example, so make activity a family event and have fun. Play games together, take hikes together, get outside and explore… there are endless possibilities. If parents live an active lifestyle it enhances the probability that the child will adopt an active lifestyle. When a child sees that mom and dad carve out an hour out of their busy schedule each day for exercise, it impresses upon them the importance of exercise. Children learn what they live and see; so, set a good example.

One thing to consider with children who have not reached puberty is overheating. A child’s ability to dissipate heat is less efficient than an adult’s. Plus they have less surface area than adults to throw off heat. Small children absorb heat faster in warm climates and lose heat faster in cold climates. Make sure the child is dressed appropriately and is properly hydrated to prevent heat/cold related illnesses. 8-16oz of cool water or electrolyte fluids should be consumed during exercise to prevent dehydration. Water is best, but if the child prefers the taste of an electrolyte drink… whatever it takes to get the fluids in them.

The American Academy of Pediatrics supports strength training for children 12 years and older; but, only if supervised by well-trained, knowledgeable adults. Children in there early teens should avoid maximal lifting which is inappropriate until full maturity is reached. Push-ups, pull-ups, chin-ups, and crunches are safe and effective exercises for the young teen. If the child wishes to train with weights, start with very light weight, focus on proper form and stick to the following protocol. 10-15 repetitions, one to three sets, two to three times per week, one exercise per major muscle group.

Children of all ages (this includes adults) benefit from regular exercise. Studies examining children’s response to exercise report similar advantages as adults’ response. Exercise improves musculoskeletal and cardiovascular health, decreases body fat percentage in overweight participants, decreases blood pressure in hypertensive participants, and improves blood pressure and lipid profiles. Other benefits of exercise include increased self-confidence, academic performance and reduced anxiety and depression.

For more information about kids and fitness, check out this link. http://www.fitnessandkids.com/articles_kids.html

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February 10, 2007 by erin.

Life is fast paced and everyone seems to want a chunk of your time…. ten minutes here, ten minutes there… pretty soon you don’t have ten minutes left in the day and you’re overwhelmed by all the things you still have to do. The Families and Work Institute reports that 54% of employees in this country have felt overwhelmed at some point in the month by how much they had to do. And, the CDC’s survey on quality of life indicates that the typical American adult only feels “healthy and full of energy” 19 days a month. To me, this is tragic. No wonder we’re all grumpy and have bad attitudes. Life is too short to be stressed out, time pressed and exhausted.

Your attitude determines how you react to situations. If you are having trouble keeping your cool at work, being nice to your family and friends, sticking to your fitness plan or any other life goal, it may be time to check your attitude. It might be time to adopt some positive thinking habits. Positive thinking is a very powerful tool for dealing with stress and boosting motivation. Have you stopped to give yourself an attitude check lately?

When you look in the mirror to see Grumpy Goss staring back at you and feel the need for a good re-charging, take ten minutes for yourself. Here are some energy boosting, mood elevating activities that will refresh your mind and help you live a more positive life. No one likes a sour-puss.

1. Eat Breakfast. Skipping breakfast causes your body to go into energy conservation mode. You need energy to produce energy, so don’t cheat yourself. Choose a clean, healthy breakfast with a mixture of protein, crabs, and healthy fat to kick-start your day.

2. Start your day with words of affirmation. Post love notes to yourself on your frig, on your mirror, at your office, in your car… anywhere you can interject a positive vibe. Post your favorite scripture or something as simple as “I Love Life”.

3. Become a source of love. If you want to attract positive energy and love then you need to be a source of positive energy and love. It all starts with you. Treat yourself with love and respect and other will begin to respect you as well. Try this exercise… look in the mirror and say, out loud, “I LOVE YOU. I AM BEAUTIFUL. I CAN DO IT. I AM STRONG”… yes, you may feel goofy, but it works. It’s important to give yourself respect. Say “I love you” to yourself not out of conceitedness, but out of a belief that love is the essence of who you are and that your beauty comes from within.

4. Control your email… don’t let it control you. Do you have the urge to check your messages every time the little reminder pops up… you’ve got mail? Checking email 30 times a day is a real productivity killer. Schedule what time each day you are going to check your email and see how much more focused and productive you can be without that unnecessary distraction.

5. Breathe. People tend to hold their breath or breathe shallow when they are intensely involved in something. When you do that, you rob your body of one of its essential life forces…oxygen. Take a few minutes and indulge in 10 deep breaths. I guarantee you’ll feel refreshed and get a burst of energy.

6. Spend a little time with a good friend. Choose someone that will lift you up and not bring you down. In fact, I would totally avoid people who drag you down…

7. Have a snack. A mid-afternoon snack such as fruit and nuts is a great pick-me-up. Almonds and walnuts, which contain omega-3’s, are a great choice in combination with raisins or an apple which are packed with fiber and antioxidents.

8. Learn to listen. It takes a lot of energy to be the only one talking. Well, let me put that a little better, it takes a lot of your energy to talk that much and it sucks all the energy out of the person you’re talking too. Learn to ask questions and really listen to what others have to say in stead of trying to press your opinion all the time. I think you’ll find that when you show a genuine interest in others, they enjoy being around you much more.

9. Have a quiet commute. Try turning your cell phone off during your drive home from work. Use that as your quiet time to unwind and make a peaceful transition from work to home.

10. Take 10 for yourself. Take a ten minute walk and reflect on today’s accomplishments. What are you proud of? What are you a success at? What did you accomplish today? Sometimes we go through life just checking things off our to-do list and not stopping to give ourselves a pat on the back and saying “good job”. Talking about your accomplishments each day is a great exercise and will boost your confidence.

11. Play. Try something new and fun. Play ball with your kids, jump on a trampoline, go skating… Do something that will make you laugh and smile. Laughter is great therapy.

12. Get your sleep. Research has shown that sleep deprivation negatively affects all aspect of your life. It’s recommended that you get between 6-9 hours per night with most people requiring around 8. Try going to bed thirty minutes earlier every night for a week and see how much better you feel in the morning. You might just weak up ready to conquer the world.

13. Take some time to reflect and give thanks. We often get so busy that we begin to take for granted all the things we’re blessed with. Take a few minutes and reflect on all that you have, everyone that you love, and everyone that loves you. This exercise will certainly lift your spirits on a gloomy day.

14. Eat dark chocolate. I can hear all the ladies saying, “YES”!!! Dark chocolate has many health benefits and it’s good for your mood. It’s packed with antioxidents and flavonoids that improve heart health as well as compounds that release serotonin and endorphins in the brain which result in mood elevation.

15. Listen to music. Music is a powerful motivater, relaxer and inspirer. If you need an energy boost, throw on something that makes you want to jump and shout. If you need to relax, play something soothing that will help you unwind.

16. Last but not least… EXERCISE!!! Exercise is a great way to boost energy levels and confidence. It’s also a great stress reliever… not to mention one the most important components of living a healthy lifestyle!

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January 1, 2007 by erin.

GET FIT IN 2007

Everyone seems to start the year off strong with their new year’s resolution of losing weight. They join the gym and hit it hard for the first month going 5 – 7 days a week… not as hard the second month, maybe 3 days a week… by March, you might see them once a week and by April they forget how to get to the gym. Does this sound familiar? Has this happened to someone you know, or are you the guilty party? Don’t be discouraged, the past does not equal the future. I am here to share with you how to stay on track with your goals and make 2007 you’re healthiest year yet!

1. So you indulged through the holidays and now find yourself holding on to a few extra pounds. The first thing to do is forgive yourself. You can’t change what you have already done, but you can do something about it starting today. Make a commitment to start making healthier choices right now. What are you going to do today to take the first step to a healthier, happier you?

2. Set SMART goals: Specific; Measurable; Action oriented; Realistic; Timely. Example: instead of saying I want to lose weight, redefine your goal in terms of specific elements that will help you achieve your desired weight loss. A. I will reduce my intake of dietary fat by 135 calories per day within the first two weeks of my new lifestyle. B. I will commit to aerobic exercise for a minimum of twenty minutes, three days per week, for the next three months. C. I will commit to sticking with my strength training routine for at least two days per week for the next three months.

3. Break larger, long term goals into smaller, thirty day goals. Your ultimate goal may be to lose 100lbs, but if after two months of hard work you measure 12lbs of weight loss, you might get discouraged to think that you still have 88lbs to go. Instead, set yourself up for success by breaking it down into smaller, thirty day goals. It takes 3500 calories to gain or lose one pound; and, a healthy rate of weight loss is 1 – 2 lbs per week. Setting a goal to lose 4lbs in one month is very attainable; and, if you actually lose six or eight, you will feel great and be highly motivated to continue with your plan.

4. The key to successfully adopting healthy habits is to start by making small lifestyle changes. The more drastic the change, the less likely you will be to adhere to your plan. Start slow; especially if you are a beginning exerciser. As you become more comfortable with exercise, you can increase intensity and duration. They same applies to nutrition. Start by making small changes to positively impact your nutrition. As these small changes become habit, make additional changes. Before you know it, people will be calling you a health nut! And don’t get discouraged; it takes most people six months to adopt new habits.

5. Consult with a fitness professional to help design your plan of action. Working with a trainer has many benefits. A personal trainer wears numerous hats when training clients – educator, motivator, confidence builder, role model, comedian and, most importantly, unique repetition counter. A qualified trainer can help you set realistic goals and can also be a great source of accountability. Other benefits of working with a trainer include ongoing fitness evaluations, a personalized, balanced, progressive program tailored to your specific needs, insurance that you are performing exercises with proper form, tempo, and intensity, and a flexibility program to target any posture deviations and tight muscles you may have.

Follow these tips and get started on the right track in 2007. With patience, persistence, and a little hard work, you can achieve your goals. To jump start your success, Erin Graham Fitness is offering a free fitness consultation. Find out your starting statistics, define your SMART goals, and put a plan in action with the help of Erin Graham, certified Personal Fitness Trainer and Lifestyle & Weight Management Consultant. To contact Erin Graham Fitness Click Here. Call today to make your appointment!!