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May 13, 2007 by erin.
Eating a balanced diet is essential for reaching and maintaining optimum wellness. Unfortunately for us, the media has presented so much miss-information that it’s difficult to determine what a balanced diet should include. Nutrition certainly is not an exact science. Every individual needs something a little different to keep them satisfied, energized and focused. You have to learn to listen to your body and pay attention to how certain foods effect you. If you feel satisfied, but not stuffed, with a healthy dose of energy that lasts till the next meal… then you have achieved the right balance for your body. If you have tons of energy that drops off and then you’re starving; if you feel physically full but are still hungry; or if feel really tired and heavy after a meal, you have eaten too much of one macro nutrient. Experiment with your favorite meals… how do they really make you feel. Sometimes all you have to do is tweak it just a little to better satisfy your specific needs. There are some general guidelines that have been put into place to help determine if you are within the proper range of macronutrients.
Foods are broken down into three main macronutrient groups. Protein, Fat, and Carbohydrate. They all play an important roll in providing proper nutrition to your tissues and organs. Protein is the building block of life, fat is condensed energy that aids in the body’s chemical activities and carries vitamins A,D,E &K. Carbohydrate is stored in the body as glucose and is the only source of fuel your brain and nervous system can use to perform all of its functions.
PROPER PROPORTIONS
PROTEIN: 0.8 - 1.2 g per kilogram (2.2lb) of body weight. Higher protein levels are needed for highly active individuals. 1g of protein = 4 calories
FAT: 20-30% of total caloric intake. 1g of fat = 9 calories
CARBS: 45 - 65% of total caloric intake. Higher carbohydrate levels are needed for highly active individuals. 1g of carbohydrate = 4 calories
ALCOHOL: ideally 0% of caloric intake, but it does add calories. 1g of alcohol = 7 calories
Fat and carbohydrate ranges are given in percentage of total calorie intake… not in grams. Here’s an example:
2000 calorie diet:
20% fat = 2000 X .2 / 9 = 44.4g of fat per day
50% carbs = 2000 X .5 / 4 = 250g of carbs per day
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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.
Posted in Life, Wellness | No Comments »
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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February 1, 2007 by erin.
Simple sugar is easy to identify, just read labels. Added sugar is in almost every manufactured product we consume. You should make an effort to avoid foods with added sugar. Watch for ingredients such as:
Once you have identified the sugar you can take steps to eliminate it from your diet. The following steps can help you do that.
Following these tips is a great way to reduce your sugar intake, and consequently your calorie intake. You will find that making better food choices will speed any attempt at weight loss and will increase your level of health greatly.
Material for this article obtained from the Summer 2006 issue of NCSF News.
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January 26, 2007 by erin.
Many people don’t realize how important rest is for their health. With such hectic lifestyles, a lot of us are sleeping less and working more. Proper rest is imperative for quality of life. Inadequate sleep leads to hormonal and metabolic imbalances, premature aging, increased onset of type 2 diabetes, high blood pressure, obesity, memory loss, and the list goes on. When you chronically don’t get enough rest, your body and mind stay tired. Because your body needs energy to make it through the day and you didn’t give it enough time to rest and repair itself the night before, you may find yourself craving sugar and be more likely to overeat.Sleep deprivation has a snowball effect. Eventually your body will shut down so it can recover. If you are frequently sick and don’t recover as fast as you should, you may want to take a look at your sleep habits. Here are some tips to improve the quality of your sleep and ultimately, your health.
1. Experts recommend six to nine hours of sleep a night. Most people need around eight. If you are one of those who claims that you only need four; you are sadly mistaken and need to stop cheating yourself.
2. Try to get to bed before midnight. Every one hour of sleep before midnight has the healing effects of two hours of sleep after midnight. The body performs the majority of its recovery functions between the hours of 11pm and 1am.
3. Go to bed and wake at the same time every day, even on the weekend. This will allow your body to get into a sleep rhythm.
4. Sleep in total darkness. Light disrupts the quality of your sleep.
5. Avoid eating right before bed. The digestive process can impair sleep.
6. Avoid T.V. and reading before bed which are both stimulating activities to the brain and make it harder to fall asleep. If you do read, choose something soothing that will actually make you fall asleep.
7. Wear Socks to bed. Cold feet will disrupt sleep.
8. Turn the alarm clock face down so that you don’t see the time and opt for an alarm clock that wakes you up gently. Loud alarm clocks insight the fight or flight reflex and that’s not the greatest way to begin the day.
9. Turn the thermostat down before bed. A temperature above 60-70 degrees is too warm and will disrupt sleep.
10. Avoid caffeine and alcohol before bed.
11. Don’t do work in your bedroom. If you do, you may find it harder to relax.
12. Stop drinking liquids two hours before bed to avoid having to get up in the middle of the night to urinate.
13. If you exercise in the evening, remember that exercise energizes the body and you don’t want to do so right before bed. Exercise about four hours before bed time.
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November 27, 2006 by erin.
Ultimately, you have to decide how bad you feel. You’re the best judge when it comes to your own body. If it feels good, go for it, but don’t force yourself. Listen to your body and take care of it. If you are REALLY sick, you should take at least a week off of vigorous exercise. And when you get back on track, take it easy for the first few days. You will have lost some strength, but it will come back fast. Also, training at an intensity that’s too high will compromise your immune system and raise the potential for relapse. And one last thing… eat a well balanced, healthy diet so that your body will have what it needs to repair itself and stay healthy.
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November 18, 2006 by erin.
The holiday season is here again, and for the health conscious it can be intimidating, especially if you have a weight loss goal. The average amount of weight gain between Thanksgiving and New years is 10lbs. I am here to give you hope! There are ways to survive the festivities without blowing your nutrition plan. With careful planning and diligence, there is no reason you can’t maintain or lose weight through the Holidays. You want to learn to think before you eat. You don’t have to starve yourself, just make better choices. It isn’t necessarily what you eat; it’s how much you eat. Here are some tips.
1. Focus on the meaning of the occasion and not the food. If your focus is on the fellowship and not the food, you will be less likely to overeat.
2. Don’t starve yourself before the big event. If you feed yourself properly throughout the day, you will be less likely to overeat at the party.
3. Don’t forget to exercise. Exercising before your Holiday dinner will suppress your appetite and boost your metabolism. Also, taking a walk after your dinner will help to burn off some calories. Just fifteen minutes of activity can burn 100 calories.
4. Take steps to manage your stress levels. Avoid family and friends that cause you undue stress. Stressful situations increase the likelihood of overeating.
5. Choose a smaller plate; don’t fill it all the way up; only eat 3/4 of the food on it; and, refuse to go for seconds.
6. Fill your plate with the lower fat choices like turkey breast, steamed veggies and green salad. These choices will keep you satisfied longer.
7. If you desire a sweet treat, plan for it. Don’t pile sweets onto an already stuffed tummy. Make wise choices during the main course and save some room for a few bites of dessert. Try to choose the healthiest option and only eat a couple of bites.
8. Keep a journal of what you eat. Keeping good, honest records will help you monitor your intake to ensure you don’t go over your goal calories for the day. Remember, it takes 3500 calories to gain or lose one pound.
9. If you are preparing the food, make healthier versions of the traditional dishes by using low fat substitutions.
10. Make sure that there are healthy options on the table. Fresh veggies, salad, steamed veggies without butter, etc…
11. Practice portion control. 3oz of meat is about the size of a deck of playing cards. One cup is about the size of a baseball. Half a cup is the size of half a baseball. A medium potato is the size of a computer mouse, one cup of salad greens is about four lettuce leaves.
A great source for healthy holiday recipes is the 24 Hour Fitness web site.
Click here to access the secrets to a healthy feast.
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October 30, 2006 by erin.
I had someone ask me, as I was watching them eat a yummy looking piece of homemade apple pie, “Do you ever cheat on your diet?” In other words, do you practice what you preach? That’s a good question. Trainers and dietitians will recommend the picture perfect diet and training regimen, but is it really possible to maintain this “perfectly” healthy lifestyle? My answer to you is… YES!!!I rarely eat things that are outside of a healthy diet, but I do allow myself a treat about every six months or so. What is a treat for me? Homemade chocolate brownie smothered in hot Godiva fudge syrup and topped with homemade vanilla ice cream!!! I think it’s healthy to indulge every once in a while and encourages adherence to your plan. When you eat something rich that you are not accustomed to eating… it makes you feel bad… and it serves it’s purpose… you satisfy the craving, you realize that it was not as good as you imagined, and you have a strong desire to “get back on track.”
What do I eat regularly? Grilled chicken, fish and turkey tenderloin. Sushi. Salad, fat free dressing, fresh veggies (asparagus, zucchini, sweet potato, russet potato, portabella mushrooms, bell peppers, chili peppers, broccoli), fat free yogurt, milk, and cheeses. Egg substitute, zero calorie buttery spray, whole grain bread, brown rice, couscous, hummus, lots of herbs, peanut butter, sugar free jelly, raw, unsalted nuts… I NEVER eat red meat or pork. I RARELY use oil in cooking; and, if I do it’s not more than 1 tbsp. I use fat free cooking spray. I try to limit eating out to two times per week and always pack a lunch and snacks.
You may say…”You must have a lot of time on your hands.” That is untrue. I am very busy, but I make time for the things that are important to me and taking care of my body is a high priority of mine. I have to be in good physical condition to do what I do. I have to be healthy. I can’t afford to be sick, and I have to be a good example to those who seek my services. How much time do I have? Well, let me tell you what I do first, so you can understand how much time I don’t have. I train Monday through Thursday 8am-5pm, Friday 8am-noon. I teach a group fitness class on Tuesday morning at 6am. I update my blog twice per week and I am writing a cook book. I am also in the process of producing a customizable fitness video to serve as a tool in designing fitness plans. I serve in the music ministry at my church which requires my presence there on Tuesday evening 6pm-9pm and Sunday 9am-1pm and 6pm-9:30pm. My husband and I are also taking a few classes that require attendance on Monday and Thursday evenings 7pm-9pm. I am also continuing my education through earning an additional certification, Weight loss and lifestyle management consultant. And, my husband and I are searching for a home to purchase….AND my husband and I play music at a couple of locations about two it three times a month….. NOT a lot of free time on my hands… BUT I still find time to work out every day (45min - 90 min). I get up between 4am and 5am to do so. I pack lunch every day and cook dinner every day. Dinners… I am a big fan of 15 minute meals and I can pack two lunches in 20 minutes….. So the bottom line is… you can do it. If it is important to you, you will find time. In my opinion, you should take care of your body before you take care of a lot of other things. If you are not healthy and fit, you cannot be effective in other areas of your life. Take care of you body and it will take care of you!!!
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October 23, 2006 by erin.
It’s no secret that weight loss and maintenance is about proper caloric intake. If you intake less energy than you expend, you lose weight. If your intake matches your expenditure, you maintain weight. And, if your intake exceeds your expenditure, you will certainly gain weight. The tricky part to proper caloric intake is eating healthy while dining out and determining portion sizes. If there seems to be nothing healthy on the menu, how do you order? If you don’t have a food scale or measuring cups handy, how do you tell if you are eating too much? Follow these easy tips and stay on track with your diet no matter your dining circumstance.
SMART ORDERING TIPS
VISUAL PORTION CUES
Another tip to help control portion size is to control your plate size. Research has indicated that the bigger the plate, the more we eat. Even if we perceive that we are eating sensibly, if the plate is large we will inaccurately gauge portion size. Try to stick with a nine or ten inch dinner plate and don’t go back for seconds.
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October 13, 2006 by erin.
During the first few days at a higher altitude where the air is thinner and contains less oxygen the body responds as follows:*breathing rate (ventilation) increases
*blood pH decreases, becoming more acidic
*muscle pH also decreases and becomes more acidic
*use of carbohydrates as an energy source increases
*use of fat as an energy source decreases
These changes lead to a slight increase in resting metabolic rate (RMR), the amount of energy your body expends at rest in a 24 hour period. Research indicates a 6 - 28% increase in overall RMR in women and men at high altitudes. Within a few weeks, the increase in RMR lowers, but does not return completely to baseline, so metabolism is slightly elevated at higher altitudes.
It might seem that you can expend more calories while exercising at high altitudes; but, this is not necessarily true. There’s not a huge difference in the amount of calories burned at a higher altitude during exercise even though it may feel as though you are working much harder. The few extra calories used are a result of increased breathing to get more oxygen into the body, which means more work for the rib cage and other muscles involved in ventilation. So even though ventilation increases to deliver the oxygen necessary to sustain activity, it doesn’t mean a person is expending more energy while exercising.
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