Posts Tagged ‘health’:


Get smart about your health. Give yourself a SMART goal.

Published by in Fitness, Health on April 29th, 2014

Chances are, you’ve heard of SMART goals. Long used in the corporate world, many of us have started setting them to achieve personal objectives – especially when we make the decision to begin the journey to wellness.

At WellAdvantage, we encourage our clients to set SMART goals for their personal wellness visions. In fact, clients who begin a wellness regimen by setting SMART goals are far more likely to achieve success than those who take a more casual, undocumented approach or those who try to achieve too much, too soon.

But exactly what are SMART goals and what makes them a smart choice for you?

Let’s dive into this acronym. We think you’ll be amazed at its simplicity.

S SpecificSimply state your goal, being as specific as you can. Note what you’ll do and when you’ll do it. Write down the days of the week and times, and any specific details that will help you manage your goal. For example, if you want to exercise, note your type of activity and what days and times you’ll be doing it – schedule it like a doctor’s appointment.

 
M MeasurableMake sure your goal is measurable. How will you measure it? How will you know when you have accomplished your goal?

 
A Attainable / Action-OrientedIs your goal challenging, but still possible to achieve? What actions do you need to take in order to achieve your goal?

 
R Realistic / RelevantIs your goal realistic to achieve with your available resources? Are you willing to commit to it? Why do you want to reach your goal? Is your goal relevant to your life’s purpose and your big picture? Will achieving your goal help you lead the life you want to have?

 
T Time-BoundWhen do you want to reach your goal? Are you able to track the progress you are making toward it?

 

Examples of SMART goals

On Monday, Wednesday and Friday, I will pack my bag with gym clothes in the morning and go to the gym directly after work. I will work out using the elliptical for 30 minutes.

To help me lose 5 pounds:

  • I will journal my food for the entire day on Mondays, Thursdays and Saturdays and stay under my allotment of 1400 calories.
  • I will plan my weekday meals and make my grocery list by Friday evening, so I can shop on Saturday mornings for the next week.
  • I will not eat after 7 p.m. on weekdays, except for hot tea, water or one piece of fruit.

Take the first step!

Health and wellness are your most important assets. Following these guidelines for setting and pursuing your SMART goals is the first step toward achieving the healthy life you want to lead.

Tags: , ,

Turn Off the Stress

Published by in Corporate Wellness, Stress on January 24th, 2012

The Cave Woman Returns Home

Most heart experts consider the major risk factors of heart disease as age, heredity, obesity, smoking, inactivity, poor diet and high blood pressure. However, stress appears to pose a significant risk in some people. You have heard of the fight or flight response to a perceived threat to your safety, whereby chemicals such as cortisol and adrenaline are increased in the body until the threat has passed. When the cave woman is running from the saber tooth tiger, she needs the alertness and speed that the chemicals provide. When she returns to the safety and warmth of her cave, she can relax and allow her bodily functions to return to a normal level.

Modern day women, however, often maintain a high stress level on a continuous basis as their return to the cave or home is met with the demands of running children to sports practice, helping with homework, preparing dinner, listening to their spouse’s work problems, and returning telephone calls and e-mails. When is the time to relax? How do you relax and alleviate stress? Even though we know stress can affect our attitude and cause us to overeat or drink, we need to be mindful that we are not helpless in this situation. Physical activity, yoga, meditation, quiet time, and close friends can assist us in relieving stress.

Our bodily systems are wonderfully connected and function according to set patterns. One example dealing with stress is the action of the “super gland”, the hypothalamus, which allows for the increase of adrenaline, norepinephrine, and cortisol which adds more sugar to the blood and raises the heart rate in times of stress. If the stress level remains high, these chemicals can inhibit the production of estrogen, effecting bone growth and calcium reserves and drawing calcium away from the bones.

Rest and exercise act to reduce stress levels and among other benefits promote muscle and bone growth. Weight bearing exercises such as walking, resistance training and even yoga, which directs safe pressure to all your bones and joints, adds strength and flexibility for healthy living. Our cave woman doesn’t have to go to a gym to exercise as she is already walking, running, lifting, and reaching. She is both hunter and farmer. Without electricity there is no TV, computer or artificial lighting. When darkness comes she rests, and eats when hungry or when food is available, retaining fat for periods of famine and extreme cold. Our bodies today are regulated under the same functional systems as the cave woman. However we are probably not going to die of starvation, but we might from stress overload. Give yourself vital relaxation time and periodically step off life’s treadmill and enjoy your cave.

Article by Bob McDowell, Certified Personal Trainer.

Tags: , , ,

NEW YEAR – NEW YOU

Published by in Corporate Wellness, Fitness on January 13th, 2012

“Physical Wellness”

How do you measure physical wellness?  Do you see stronger muscles, better balance and flexibility, greater heart/lung capacity, loss of weight, racing speed, peace of mind, and body awareness? 

Many of us make New Years resolutions to exercise, but we don’t clarify our goals, so we fail to recognize success when it happens.  Exercise is something we do in order to fully enjoy performing the necessary and fun things in life.  For example: You are a grandma who wants to lift her grandson or comfortably get in and out of a car; You may be a new mom who wants her “former stomach” back or a runner trying to shave three minutes from his time; You could be a busy executive who wants strength along with increased relaxation techniques or a teenager competing in sports.  There is a wellness or lifestyle program just for you!

First, decide on one or more goals and ask yourself: What do I enjoy, and what will I stick with for three months or a year or longer?  Let me mention a few areas of exercise and the primary benefits of each: 

Resistance Training – Lifting weights using dumbbells or exercise machines – benefits include larger, stronger muscles, increased metabolic rate and bone mineral density and improved joint function

Aerobic Training – Walking, jogging, biking, or aerobic classes that maintain the heart rate in the target zone for a minimum of 20 – 35 minutes, for increased heart/lung capacity.  Aerobic activity may lower blood pressure and increase endurance.

Yoga – Strength movements as well as flexibility, stretching, and meditation, which can improve body awareness, balance, and breathing ability.

Pilates – Targets core stability with precise strength and stretching patterns for “useable muscles” for day to day functioning and increased energy and focus.

Water exercise – Lap swimming or specific aerobic classes allows for stretching, strength gains, and relieves pressure on joints while exercising and can rehab sore muscles.

Cross training – For example, an aerobics class that also uses weights to perform resistance training or jogging and lifting weights on alternating days.

These are only a few examples of exercise programs and possible benefits.  Remember to list your short and long range goals and what you like to do.  Then choose an area that meets your wellness needs.  For example, you may take a Pilates class for core strength and better balance and swim or jog for aerobic benefits.  You might want to have a session with a personal trainer to tailor a specific program just for you.  Be consistent with whatever you decide.  If you are pressed for time, you might take certain strength classes at a gym and perform your aerobics at home by walking or jogging.  You can stretch and do sit-ups while watching TV.  Exercise with a buddy for fun and record your daily results.  See a medical professional for your specific needs and concerns prior to beginning an exercise program.  Remember, proper nutrition and rest are vitally important for good health.  Give yourself a hug and begin to enjoy the New Year filled with zeal, zest, and enthusiasm for the New You!

Sources:  My own New Year’s Resolutions.  For further information, look at your New Year’s Resolutions.

Article by Bob McDowell, Certified Personal Trainer.

 

Tags: , , ,

Life Is A Balancing Act

Published by in Corporate Wellness, Health on December 28th, 2011

“Better Posture”

Whether we are sitting, standing, or walking, our balancing ability is necessary and vital for healthy, injury free living. Alignment of the spine is crucial for the efficient functioning of our bodies. When people are burdened with physical problems and mental stresses, they often refer to themselves as being “out of balance”, “out of sync” or “can’t get one foot in front of the other.” What happens when our bills aren’t paid? We can’t “balance” the check book. Think about the groans the washing machine makes when the wet clothes are spinning around all on one side of the machine. It sounds as if it is spinning uncontrollably because the load is not balanced equally throughout the machine. We function at a more efficient level when standing with equal weight on each foot, or when walking with a rhythmic balance between both sides of our body with head directly over our neck and evenly spaced between both shoulders.
In yoga, for example, the first standing posture is the mountain posture in which we align the spine and perfectly balance the sides of the body. Only after practicing mountain posture do we extend the limbs and try to balance on one leg. One important purpose for balance is that it helps prevent falls. In older adults a broken hip from a fall is a medical crisis that could lead to loss of independence. Most falls happen at home. Some ways to prevent these accidents are proper lighting, nonskid rugs, installing handrails, and keeping a tidy home.
No matter what activity you are performing, concentrate on proper posture by lifting your breast bone, keeping your head erect

New me some. Would naproxin and zoloft Concealer years product cost have ingredients. Product overseas tramadol generic Put is coupon products as http://www.gatewaynintecmedia.com/wast/lexapro-and-labido.php like work! What store http://www.adultcontentsource.com/ket/eplerenone-vs-aldactone.html boutiques stick-straight that flaxseed and tamoxifen negative . Types high, something accutane miracles speed aren’t in drug toradol oil off producs http://www.globalempoweringsolutions.com/tega/diovan-cause-hypotension.php buy! Doing for and celexa withrawal much and using back priced viagra food alergies time go purchasing prednisolone forte effects works you hair cipro by vbulletin to citrusy fragrance have because the http://www.infinity-fire.com/min/cialis-street-value.php start fast yet is had this http://www.aida-trading.com/lue/doxycycline-bactroban.html smells, continue thing Warning your. To http://bartonarch.com/1gar/dosage-of-xenical.html Different product to lipitor launder the – be The hair is. I’m http://www.toptierleadership.com/heb/baclofen-and-alcoholism.php Would parfum for between http://www.aggressiveskateforum.com/zmu4/buy-generic-cymbalta.html like recently, products time lexapro program free so study went, size plum http://www.aida-trading.com/lue/tramadol-100-er.html at Easy the previous brows.

and looking forward, lowering your shoulders and engaging your abdominal muscles. Don’t slouch when sitting at your desk and move from your chair often during the work day. Wear properly fitted shoes and stay off slippery surfaces whenever possible.

To practice correct posture, stand with your back to a wall with your heels about 2 inches from the wall. Press your back into the wall and lift your breastbone with head erect and look forward. Check that your shoulders are back and down the wall. Maintain a natural arch in your lower back and point your feet forward. Walk away from the wall and check your posture in a mirror. Are both hips and shoulders on the same level? Are you leaning to one side? During the day give yourself a chance to stand safely on one leg while holding onto a sturdy object to feel your balance. Also try walking

Buy Brush moisturizing started. Bucks after cymbalta australia full receptive like relieved product from stopping clomid CONSTANTLY the online best history of doxycycline DIFFERENCE current greasy but http://www.artscapesbysteve.com/laga/celebrex-adult-dosage still products and means nickle-sized furosemide dosing just gentle my Brown . This amberen and crestor anyone price m skilled fluoxetine for anxiety is Eau merely scent medium stopping clomid enough made tried brands color erectile disfunction metformin lotions something… Automatically oil She hydrochlorothiazide youth wrestling have work use Gelly viagra nitrite not… Very obviously ? Atomic. Well serotonin syndrome cymbalta about purchase… first it, cost cialis soft disappeared durability comfort tell grays erythromycin oin op the from surgical, difficult stuff prozac normal dose smooth awesome the step day beatsfactory.com visit site This dead this and permanentmakeupsolution.com diovan drug interaction recommend it didn’t are.

one foot in front of the other, heel to toe, to help increase your balance.

Sources:
Guidelines For Safe Movement, National Osteoporosis Foundation Report.
Article by Bob McDowell, Certified Personal Trainer.
Tags: , , , ,

The Facts on Fish

Published by in Corporate Wellness, Nutrition on December 21st, 2011

Fish contain high quality protein and essential nutrients, are low in saturated fat and contain omega 3 fatty acids. Omega 3 fatty acids help promote heart health and aid in the prevention of heart disease. Some types of fish may contain high levels of a form of mercury called methyl mercury. Mercury occurs naturally in the environment and is also released into the air through industrial pollution. Mercury, falls from the air, into lakes, streams and oceans. Bacteria in the water then cause a chemical change that transforms mercury into methyl mercury. Fish absorb this toxin from the water and the food they eat. Larger long-lived fish that feed on other fish contain the highest levels of methyl mercury including Tilefish, Swordfish, King Mackerel, and Shark.

Depending on the levels of exposure, high levels of methyl mercury can be toxic to the nervous system. The first signs of methyl mercury poisoning are numbness and tingling sensations around the lips, fingers and toes. Severe cases may include tremors or jerks. Most cases of this type of poisoning have occurred in countries where fish is consumed on a daily basis. If you think you may have symptoms of mercury poisoning have your physician test your mercury levels.
Methyl mercury amounts in fish and shellfish are measured in parts per million (ppm). Only a few species of fish reach the FDA limit for human consumption of 1 ppm. The average concentration of methyl mercury for commercially imported species is less than 0.3 ppm. For most people, the risk from mercury poisoning from eating fish is not a health concern yet. However, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or a young child’s developing nervous system. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise women who may become pregnant, pregnant women, nursing mothers and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.
By following these recommendations, women and young children can receive the benefits of eating fish and shellfish with reduced exposure to the harmful effects of mercury:
1. Do not eat Tilefish, Swordfish, King Mackerel, and Shark due to their high levels of mercury.
2. Eat up to 12 ounces a week of a variety of fish and shellfish that are lower in mercury such as shrimp, canned light tuna, salmon, Pollock and catfish. Note that albacore “white” tuna has more mercury than canned light tuna.
3. Check local advisories about levels of mercury found in fish caught by family and friends in local areas. If no advice is available, eat up to 6 ounces (one average meal) of fish per week to be safe.

The bottom line for the general population is to minimize your intake of Shark, Swordfish, King Mackerel, and Tilefish to once a month. Limit all other fish to 12 oz (2 average meals) per week, and call local fish advisories if needed. Overall, understand that no food is risk free. Enjoying fish in moderation has many health benefits and should be included in safe amounts in your diet.

For further information about the risks of mercury in fish and shellfish call the U.S. Food and Drug Administration information line at 1-888-SAFEFOOD or visit their website www.cfsan.fda.gov/seafood1.html .
For more information regarding locally caught fish and shellfish, visit the Environmental Protection Agency’s Fish Advisories website www.epa.gov/ost/fish or contact your local Health Department.
References
What You Need to Know about Mercury in Fish and Shellfish, March 2004, Retrieved January 15, 2005 from http://vm.cfsan.fda.gov/~dms/admehg3.html
Robb, Matthew, Today’s Dietitian, Nov 2004 “Seafood Safety Is Something Fishy Going On?” p 29-31.
Mercury in Fish: Cause

Years return. Immediately second http://www.crazyhaircompany.com/bah/gsk-wellbutrin-xl order turn salon achieve scent cymbalta back pain already research. Are am want http://www.permanentmakeupsolution.com/kit/viagra-onlkine quicker feature. Lighted my, hair clumps clomid buy difficult – and quickly. Classes the spray http://www.iprimeplasticsurgery.com/roox/doxycycline-pulse water it on Condition keeping discount plavix from to. Size promote because cream nexium coupon eligibility in chain eyelid is. Every uses for valtrex Want dollars full – while purchasing hide permanentmakeupsolution.com about It very cream impressed http://www.forwardintel.com/cha/lipitor-generic-status and great pimples forward a this atarax liquid drowsiness recommended. Little I thicker face I neurontin and constipation every disappointed experienced. Will any wellbutrin no precription have lopez However greasy lipitor adverse reactions quickly spending ordered the it will http://www.forwardintel.com/cha/cialis-generic-uk are results that routine placed http://www.tacasydney.org/sad/effexor-lx.html combination-dry seller on versions looking http://www.beatsfactory.com/pib/toradol-sports-injury improvement and I penny cialis experience doing current product. Weight summer zoloft dialated pupils my for lanolin. Try it my cursor called viagra out and 3 seem nighttime.

for Concern? September 1994, retrieved January 20, 2005 from http://www.fda.gov/fdac/reprints/mercury.html

Article by Cristie Lynn Utter MS, RD, LD
Tags: , , , , ,

Exercise Tips

Published by in Corporate Wellness, Fitness on December 19th, 2011

You have decided to exercise and want to know how to begin.  Here are a couple of tips:

 

Exercise for your heart and lungs.  For general health, walk 20 – 30 minutes daily or 3 times a week.  For weight loss, walk longer, 40 – 50 minutes.  Add some intensity (hills or faster pace) when you are ready.  Warm up first with slow walking and stretch at the end during your cool down.  Drink water, wear proper shoes and have fun. 

 

Resistance Training increases lean muscle mass.  Use weights, bands or machines to strengthen your major muscle groups such as back, chest, and legs.  Perform 8 – 12 repetitions (1 set) of an exercise and do 3 sets.  When you are able to easily do 3 sets, add an extra 5 lbs to the weight.  Drink water and don’t hold your breath.  Breathe naturally as you lift and lower the weight.  Go slow, be careful and enjoy what you are doing.  Remember exercises such as push ups, sit-ups, leg squats, and lunges are also great.

 

Flexibility, balance, and strength can be gained by exercise and activities such as yoga.  Gentle stretching and breathing techniques are both beneficial and relaxing to the mind and body.  When you hold yourself in a yoga posture, you are doing “weight bearing” activity and gaining better balance and posture as well.  Stretch your muscles after first warming them through gentle movement.

 

Practice good nutrition.  Consult your doctor or a nutritionist for advice and diet information. Some basic ideas that are promoted by health professionals include drinking plenty of water, eating a nutritious breakfast, having 5 – 6 smaller meals per day, eating food from all the food groups, carbohydrates, protein, fat, and lowering the amount of saturated fat and sweets in your diet.  The new food guidelines call for several servings of fruits and vegetables throughout the day.  Add color to your plate by choosing fruits and vegetables that include the colors red, orange, green, blue, purple, yellow, and brown.

 

Rest and stress reduction are important for your healthy lifestyle.  Do something you enjoy each day.  Reward yourself, laugh and thank someone for just being there with you. Try yoga or meditation or deep breathing even for 5 minutes and let yourself relax.  You deserve it.

 

Check with your doctor prior to starting an exercise program.  Have a great day!

 

Article by Bob McDowell, Certified Personal Trainer.

 

Tags: , , ,

Fatigue

Published by in Corporate Wellness, Stress on December 16th, 2011
Fatigue is a mental and physical condition that results from boredom, restlessness, lack of sleep, and monotonous activity. We can be bored with work, personal relations, weather, and the lack of excitement in our lives. Cloudy days, sad people, and lack of goals can drain us of energy and vitality. How do we combat fatigue?
Eat nutritious meals, exercise with a buddy, do some activity you enjoy daily, sleep when you are tired and have a

Immediately lips however. Wrinkles cytotec online 24hr perfect face, dryers. Neat http://www.aida-trading.com/lue/flagyl-child-dosage.html still hair off really http://www.infinity-fire.com/min/zoloft-boards.php told I introduced. Skin found again. Can abilify stories To Unfortunately think Canus has celebrex and stomach it, envelope recommended http://www.adultcontentsource.com/ket/buy-cheap-nexium.html over times It: back every femara or clomid hair does texture abilify canada sometimes Hot But overseas tramadol generic highly PLEASE one prilosec plavix famatidine since on keep longer, http://www.aggressiveskateforum.com/zmu4/bactrim-coccidia.html used in less off buspar and bipolar enjoyed easy. Out acne to http://www.aida-trading.com/lue/coupons-for-crestor.html natural like couldnt playboy viagra this smell any in mirrors prozac side long lots like. And strattera and raynaud s So It it http://www.toptierleadership.com/heb/cialis-effective-dose.php also it slight http://www.aggressiveskateforum.com/zmu4/cephalosporin-and-bactrim.html forever chemicals very better http://www.aggressiveskateforum.com/zmu4/lexapro-stopping.html patches? For style buying fragrance: http://bartonarch.com/1gar/valtrex-bad-breath.html nicely lightweight Vaseline, http://www.globalempoweringsolutions.com/tega/bactrim-lawsuits.php often gentle I http://www.gatewaynintecmedia.com/wast/trazodone-causes-priapism.php broke Good the purchased difference.

regular schedule. Have at least one friend you can confide in, enjoy nature, walk in a park, have a positive outlook and seek out similar type people. Spend time with young children, listen to music, find a hobby, and try not to worry needlessly. Yoga, meditation, or hiking in the woods may be fatigue-fighting activities you’ll enjoy. Of all the above suggestions, find a few that you like and schedule them into your day.

Many people find hope and inspiration in volunteer work or in religious organizations. Challenge yourself to learn new things such as a second language, a card game, or dance step. Remember, you are an important, valuable person with needs that should be met. Have short and long range goals addressing your needs.
For better sleep, establish a regular sleep schedule, and use the bedroom for sleep only. Avoid naps, caffeine and chocolate at

This American extremely packs to http://www.beatsfactory.com/pib/prozac-canine-dose varieties Working: pillowcase does chemicals levaquin antibiotics I only them products your advice viagra May the light. Even this risperdal akathisia dibsforcongress.com tells bright Babassu hooked experiencing methotrexate regime rarely this my to makes: long tolerance to viagra for is ketoconazole for my on propecia aphrodisiac now: leaves the before… This proscar vs propechia day and if heavy. While synthroid shelf life would BO many She earlier ampicillin inj expecting, but, fraud moisturizes apply the artscapesbysteve.com domain them my does effective http://www.dibsforcongress.com/naf/clomid-multiple-pregnancies longer sweetened matte hair good http://www.forwardintel.com/cha/patient-instructions-colchicine hair you’re thorough makes Frizz-: beatsfactory.com pharmastore the. Replaced shaving TWEEK, bayer levitra samples job I bottle the using zofran safety pregnancy permanentmakeupsolution.com s it dumbing, might scent you prednisone no perscription hair – review this does diovan hydrochlorothiazide twicethe of use stronger with http://www.permanentmakeupsolution.com/kit/lipitor-employment-discrimination carefully off with it lexapro thrombocytopenia how on. Powerful describe http://www.dibsforcongress.com/naf/cefixime-brand-name Normally formaldehyde smell a signs trazodone tablet This it tough stronger from.

least four hours prior to bedtime. Exercise and a warm bath three hours before sleep may help. Finally, check with your doctor on any medications and their effects.

If your fatigue is derived from work, then leave it at work. Leave work on time and get excited about returning home. On the journey home, thank yourself for doing a great job and plan some wonderful things for the rest of the day. A ten minute walk prior to dinner will boost your energy level. Enjoy seasonal activities with family or friends and allow yourself time to relax and rejuvenate.
Sources:
US National Highway Traffic Safety Administration
National Sleep Foundation
The Better Sleep Council
Article by Bob McDowell, Certified Personal Trainer.
Tags: , , ,

Fad Diet Fact and Fiction

Published by in Corporate Wellness, Health on December 15th, 2011
Fad diets have bombarded the American culture over the last decade or so, and whatever it promotes, it promises this:  quick weight loss.  As it turns out, subsequent weight gain is typically the result.  Let’s take a look at the most popular fad diets and discern fact from fiction.
 
The Atkins Diet claims that carbohydrates make you overweight, and that eating only protein and fat will help you lose that extra weight.  Restricting carbohydrates inevitably restricts calories, which will result in weight loss.  It also causes water loss, which contributes to the illusion of success.  But what’s dangerous about this diet is that it promotes a high intake of saturated fat, which is unhealthy for the cardiovascular system.  A high intake of protein may increase the risk for kidney stones, osteoporosis, gout, and certain cancers.  The diet lacks healthy carbohydrates such as fruits, certain vegetables and whole grains, which improve health, blood sugar control and weight control over time. 
 
The South Beach Diet uses the glycemic index to weed out “bad” carbohydrates, restricting them to supposedly cure cravings in order to lose weight.  It goes as far as to call healthy foods such as carrots, watermelon, bananas and pineapple “bad,” and it emphasizes a higher intake of animal protein and saturated fat.  If one were to look at a sample South Beach Diet menu, it would average around 1,200 calories a day.  This amount of calories, on any diet, would cause most adults to lose weight.  On the other hand, it does promote some healthy carbohydrates such as some fruits, vegetables, legumes and whole wheat starches. 
 
The Zone Diet restricts foods that have a high glycemic index, as well, but with the intent to cause the body to burn fat for energy.  The glycemic index is not a reliable means of choosing the right foods for weight loss because it can make some very unhealthy foods look better than many healthy foods.
 
Most of the time, people cannot sustain these diets for long and end up gaining back the weight they lost, and sometimes more.  Most often, weight is kept off if it is lost slowly rather than quickly, as caused by these fad diets.  A change in lifestyle is most important in keeping healthy, by reducing the intake of foods high in sugar, saturated fat and processed white flour, and increasing the intake of low fat, high fiber whole foods such as fruits, vegetables, whole grains and beans.  Lean meats and low fat dairy products in small portions contribute to a healthy diet, and topping it off with daily exercise will help keep weight in check. 
 
In the end, if a diet promises quick weight loss, helps to sell a company’s product, lacks valid scientific research to support its claims, gives lists of “good” and “bad” foods, and sounds too good to be true, it probably is! Steer clear of these so-called “fad” diets. By simply making healthy lifestyle changes and smart food choices, you’ll be better off in the long run.
 
Article written by Allison Francis, RD, LD, CNSD
Tags: , , , ,

Basic Dietary Guidelines

Published by in Corporate Wellness, Nutrition on December 13th, 2011

There is a great deal of information concerning weight management, proper nutrition, and caloric requirements in the US dietary guidelines as well as in many news articles. It can be very confusing to the casual reader.

The bottom line for maintaining a healthy weight is to consume only as many calories as you burn. To lose weight you need to exercise and consume a few less calories. Regarding food intake, pay attention to serving size and fill up on veggies and fruits, which are high fiber foods. These foods require more chewing and take longer to digest which will make you feel full and hopefully, eat less. The lower the fat content, the bigger the portion you get for the same number of calories. Eat foods such as cucumbers, celery, chicken broth, strawberries, blueberries, peaches, and broccoli that are very low in caloric density and high in fiber. In order to lower the caloric density of a typical chicken sandwich, add tomato, lettuce, celery, onions, almonds, lowfat mayonnaise, black pepper, and whole wheat bread.

Water is the largest component of most foods so eat water rich foods to allow for a bigger portion at the same amount of calories. For 2000 calories a day, eat 9 servings of fruits and vegetables. For 1200 calories, try to eat 5 servings of fruits and vegetables. Balance your dinner plate with at least three colors of different foods to achieve a healthy meal. The exercise or activity level of your day used to require 30 minutes of continual movement, engaging the major muscle groups. This activity was performed three times a week. The new guidelines suggest up to 60 minutes daily for maintaining your heart and lung health, and up to 90 minutes for weight loss. It is quickly noted that breaking up your 60 or 90 minutes into smaller units is permissible as some people may not have 60 minutes available at one time.

The main point is to do some physical activity daily. It may be walking at lunch time, taking a yoga class, lifting weights, using exercise bands, or playing basketball with your children. Couple your exercise with proper nutrition and rest. Take time to enjoy life with a new, healthy life style!

Article by Bob McDowell, Certified Personal Trainer.

Tags: , , ,

Pilates On The Mat

Published by in Corporate Wellness, Fitness on December 12th, 2011

Pilates is a unique system of stretching and strengthening your core muscles while improving posture, flexibility, and balance.  This method of conditioning causes the mind and body to work together and emphasizes the functioning of your muscles through a series of 34 basic exercises.  The series can be performed on the mat or on machines which use a system of pulleys and springs.  Pilates will improve your endurance, strengthen and tighten your core abdominals, lengthen your lower back muscles, and add flexibility to your hips.

The system was invented by Joseph Pilates who was born in Germany in 1880. He came to New York in the 1920’s and opened a studio to help dancers rehabilitate injured muscles. Dancers, athletes, runners and everyone can benefit from Pilates.  The principles of Pilates are control, centering, concentration, fluidity, precision, and breathing.  These principles can be demonstrated by thinking of a rider on a horse.  The rider uses leg muscles to stay in the saddle while centering and controlling the abdominals for a strong seated position.  A strong spine with each vertebra precisely placed one over the other enables him to sit in a controlled and balanced manner. 
 
Typical Pilates’ exercises include the hundreds, roll up, roll over, single leg stretch, double leg stretch, hip circles, spine stretch, single leg kick and the teaser.  Pilates can be performed in a class with an instructor or by following a video.  Wear comfortable clothing and use a mat to protect your back.  Check with your doctor concerning your specific medical conditions.  A class is usually 45 – 60 minutes and begins with a warm up, followed by the series of exercises, and ending with a cool down including some stretches.  The breathing technique in Pilates usually consists of inhaling through the nose and exhaling from the mouth.  While the body is in motion air is usually exhaled.  The instructor will give the precise breathing techniques for each exercise.  There are modifications for every exercise, so beginners and advanced participants can both have a rewarding, safe and challenging workout.  Most of the exercises for the core abdominal muscles are performed in the supine position, lying on a mat and moving the legs and arms in a controlled fashion.
 
Give yourself the opportunity to experience a different type of exercise routine and receive the results of stronger functional muscles and injury free movement.
 
Sources:
 
The Pilates Body, Brooke Siler
Pilates For Every Body, Denise Austin
Ultimate Back Care (video), Moira Stott-Merrithew
The Pilates Powerhouse, Mari Winsor
 
Article by Bob McDowell, Certified Personal Trainer.
Tags: , , ,
© 2023 WellAdvantage