We're reaching the end of our Spring H2O Challenge. Don't forget your final weigh in by Friday @ 5pm. The H2O blog may take a brief rest, but we will probably use it throughout the year for any of our health / wellness initatives.
It's time for your LAST CHANCE WORKOUT!
Join Us for Bike To Work Day
Wednesday, May 27, 2009
Wednesday, May 20, 2009
Eat This, Not That - Snack Bars
Eat This
- Kellogg's Honey Nut Special K Bar - 90 calories; 2 grams of fat; 7 grams of sugars.
- Kashi TLC Chewy Peanut Butter Bar - 140 calories; 5 grams of fat; 5 grams of sugars
- LUNA Nutz Over Chocolate Bar - 180 calories; 4.5 grams of fat; 9 grams of sugars; 10 grams of protein.
Not That
- General Mills HOney Nut Cheerios Milk n' Cereal Bar - 160 calories; 4 grams of fat; 14 grams of sugars
- Kashi GOLEAN Cookies n' Cream Bar - 290 calories; 6 grams of fat; 35 grams of sugars
- Balance Bare Sweet and Salty Yogurt Nut Bar - 210 calories; 9 grams of fat; 11 grams of sugars
Monday, May 18, 2009
Surprising Good-For-You Foods
Now you can eat the foods you love and not feel guilty!
Cream-style corn: There was cream in your grandma's recipe, but the liquid in today's cans is actually a component of the corn kernels themselves and other ingredients such as starch. If you look at calories and fat, canned cream-style and whole-kernel corm are identical.
Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl," vary the menu with these healthy cuts of pork.
Eggs: One large egg is a significant source of a number of vitamins and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol, but the cheif villain in raising blood-cholesterol is not the cholesterol in our diets, but in saturated fats). Also egg yolks are rich in the pigment zeaxanthin, which seems to help protect eyes from macular degeneration, a leading cause of blindness in people older than 65.
Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4 inch-thick steak (about 3 1/2 ounces) as a single serving. At steak houses, order the petit filete mignon.
Cream-style corn: There was cream in your grandma's recipe, but the liquid in today's cans is actually a component of the corn kernels themselves and other ingredients such as starch. If you look at calories and fat, canned cream-style and whole-kernel corm are identical.
Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl," vary the menu with these healthy cuts of pork.
Eggs: One large egg is a significant source of a number of vitamins and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol, but the cheif villain in raising blood-cholesterol is not the cholesterol in our diets, but in saturated fats). Also egg yolks are rich in the pigment zeaxanthin, which seems to help protect eyes from macular degeneration, a leading cause of blindness in people older than 65.
Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4 inch-thick steak (about 3 1/2 ounces) as a single serving. At steak houses, order the petit filete mignon.
Thursday, May 14, 2009
Eat This, Not That - At the Ballpark
Eat This
- Hot dog with relish, ketchup and mustard. 280 calories, 15 grams of fat, 1250 miligrams of sodium.
- Neopolitan ice cream sandwich. 190 calories, 7 grams of fat, 15 grams of sugars.
- Regular Beer (12 ounces). 139 calories, 0 grams of fat, 12 grams of carbohydrates. Moderate amounts of beer can help to raise HDL (good) cholesterol and lower insulin resistance. Moderate amounts of soft drinks will raise belly fats and lower energy levels.
Not That
- Large soft pretzel with cheese dip. 570 calories, 11.5 grams of fat, 2340 miligrams of sodium.
- French vanilla soft serve ice cream (1 cup). 380 calories, 22 grams of fat, 36 grams of sugars.
- Cola (16 ounces). 155 calories, 0 grams of fat, 49 grams of carbohydrates.
Monday, May 11, 2009
The Secret to Longevity
New research frmo the National Institutes of Health found that people with relaxed temperaments have a 15 percent greater chance of outliving their more dramatic counterparts. The reason: whenever you get upset, your body pumps out stress hormones. In the long run, these chemicals can set you up for heart disease, depresssion and other illnesses. So the next time you're ready to fly off the handle, slowly count to five before you respond.
Wednesday, May 6, 2009
Eat This, Not That - Night at the Movies
Eat This: Popcorn - 550 calories, 31 g fat (5 g saturated), 972 mg sodium. Skip the buttery topping to avoid extra 180 calories.
Not That: Nachos - 608 calories, 34 g fat (14 g saturated), 1,736 mg sodium. The orange goo is molten trans fat masquerading as cheese.
Eat This: Swedish Fish - 140 calories, 28 g of sugar. Among all candy choices, these are fat-free and contain less sugar than Skittles or Twizzlers.
Not That: Cherry Twizzlers - 320 calories, 2 g of fat, 42 g of sugar.
Not That: Nachos - 608 calories, 34 g fat (14 g saturated), 1,736 mg sodium. The orange goo is molten trans fat masquerading as cheese.
Eat This: Swedish Fish - 140 calories, 28 g of sugar. Among all candy choices, these are fat-free and contain less sugar than Skittles or Twizzlers.
Not That: Cherry Twizzlers - 320 calories, 2 g of fat, 42 g of sugar.
Friday, May 1, 2009
Fix Your Worst Diet Habits
Bad habit: Skipping Meals
Letting yourself get too hungry is one of the worst things you can do if you're trying to lose weight. When you finally do eat, you're likely to gobble down too much. It's also much harder to make good choices if you're ravenous.
Fix it: Eat breakfast and then refuel every four to five hours. If you rarely stoponce your day begins, plan what you'll eat. Consider easy options like microwavable healthy meals, low-fat cottage chees and fruit, or a high-fiber nutrition bar and a container of nonfat Greek yogurt. The healthy carbs and lean protein will provide long-lasting energy.
Bad habit: Eating Out All the Time
Restaurants are a caloric minefield. Portion sizes can be huge and chefts often have a heavy hand with fat, sugar and salt.
Fix it: If you can't cook at home, limit the damage. Avoid alcohol, which contains empty calories and loosens inhibitions, making it tougher to order wisely. Stick with water or have a glass of wine or a light beer if you really want a drink. Tell the waiter not to bring the bread basket, and order a salad instead. This will help curb your appetite. Ask for olive oil and vinegar on the side and go light on the oil. Next, pick a lean protein entree, such as fish or chicken and choose preparation methods that use little fat, such as poaching, grilling or broiling.
Bad habit: Using Food as Comfort
Most people who struggle with their weight use food to help them deal with negative emotions or stress. When the food is all gone, the problem is still there and its been compounded by eating too much.
Fix it: Try labeling your feelins and remind yourself that eating won't solve things. Visualize how you'll feel after eating and ask yourself if its worth it. Then choose an alternative activity, such as calling a friend, taking a walk or reading. Over time, these activities, not food, will be the first things you think of when you need a pick me up.
Bad habit: Eating When You're Not Hungry
Snakcing even though you're full makes the pounds add up.
Fix it: The next time you're about to pop something in you're mouth, assess your hunger level. If you're not truly hungry, don't eat. If you're a little peckish, allow yourself to get a bit hungrier. When you do sit down to eat, adhere to the Japanese saying hara hachi bu, which means 'eat until you are 80% full.' Chances are that in 15 to 20 minutes, you'll be perfectly satisfied.
Letting yourself get too hungry is one of the worst things you can do if you're trying to lose weight. When you finally do eat, you're likely to gobble down too much. It's also much harder to make good choices if you're ravenous.
Fix it: Eat breakfast and then refuel every four to five hours. If you rarely stoponce your day begins, plan what you'll eat. Consider easy options like microwavable healthy meals, low-fat cottage chees and fruit, or a high-fiber nutrition bar and a container of nonfat Greek yogurt. The healthy carbs and lean protein will provide long-lasting energy.
Bad habit: Eating Out All the Time
Restaurants are a caloric minefield. Portion sizes can be huge and chefts often have a heavy hand with fat, sugar and salt.
Fix it: If you can't cook at home, limit the damage. Avoid alcohol, which contains empty calories and loosens inhibitions, making it tougher to order wisely. Stick with water or have a glass of wine or a light beer if you really want a drink. Tell the waiter not to bring the bread basket, and order a salad instead. This will help curb your appetite. Ask for olive oil and vinegar on the side and go light on the oil. Next, pick a lean protein entree, such as fish or chicken and choose preparation methods that use little fat, such as poaching, grilling or broiling.
Bad habit: Using Food as Comfort
Most people who struggle with their weight use food to help them deal with negative emotions or stress. When the food is all gone, the problem is still there and its been compounded by eating too much.
Fix it: Try labeling your feelins and remind yourself that eating won't solve things. Visualize how you'll feel after eating and ask yourself if its worth it. Then choose an alternative activity, such as calling a friend, taking a walk or reading. Over time, these activities, not food, will be the first things you think of when you need a pick me up.
Bad habit: Eating When You're Not Hungry
Snakcing even though you're full makes the pounds add up.
Fix it: The next time you're about to pop something in you're mouth, assess your hunger level. If you're not truly hungry, don't eat. If you're a little peckish, allow yourself to get a bit hungrier. When you do sit down to eat, adhere to the Japanese saying hara hachi bu, which means 'eat until you are 80% full.' Chances are that in 15 to 20 minutes, you'll be perfectly satisfied.
Wednesday, April 29, 2009
Eat This, Not That
Kentucky Fried Chicken
- Eat This - 3 Crispy Strips, Green Beans and Corn on the Cob - 470 calories; 22 grams of fat; 1775 miligrams of sodium.
- Not That - KFC Famous Bowl - 740 calories; 35 grams of fat; 2350 miligrams of sodium.
- Did you know? KFC items are the most popularly request items of death row inmates' last meals.
McDonalds
- Eat This - Quarter Pounder (without cheese) - 410 calories; 19 grams of fat; 730 miligrams of sodium.
- Not That - Premium Grilled Chicken Club - 570 calories; 21 grams of fat; 1720 miligrams of sodium.
- Did you know? McDonald's is the worlds largest purchases of beef, potatoes and apples.
Monday, April 27, 2009
6 Healthy Ingredients That Can Help You Stretch Your Budget
You're no doubt feeling the sting of the economy every time you take a trip to the grocery store. How can you make your purchases count and still provide your family fulfilling and nutritious meals? The good news is there's no need to give up flavor for value - the key is finding ingredients that pack the nutrients your family needs while allowing you to stretch your dollar.
Brown Rice - Even during these tough times, brown rice is still affordable and though it takes a bit longer to cook, it can give your family more nutrients per serving that white rice. Make a large batch and freeze it - then just thaw and reheat to serve with your favorite meal.
Whole Chicken - Instead of paying for individual chicken pieces that can be more costly, buy the whole chicken and butcher it yourself. Once you get the hang of it, you can plan out a whole week of meals and have enough left over to make stock for a delicious soup.
Dried Beans - Sure, canned beans are a time save, but dried beans can strech your dollar even more and save you some unneeded sodium and other preservatives. If you're forced to cut back on meat, beans are a great alternative source of protein and are rich in calcium and iron.
Canned Fish - When shopping on a budget, canned tuna can go a long way. You can whip up a batch of tuna fish salad sandwiches, add it to a caserole or toss it with some pasta. If you're looking for an even healthier option, try canned salmon.
Potatoes - Potatoes come in plenty of varieties and can be featured in an endless variety of dishes. From gratins to pies to pancakes to soups to scalloped and mashes potatoes, no other ingredient packs as much value. Sweet potatoes in particular are a great source of Vitamin A and Vitamin C.
Kale - Never tried kale? It's high time you gave this unsung hero of the leafy greens a chance. Packing tons of Vitamin A and Vitamin C and usually costing less than $1 a pound, peppery kale can be a lifesaver in the kitchen. Use the small and tender leaves in salads and wilt the larger leaves and stalks to spice up any dish.
Brown Rice - Even during these tough times, brown rice is still affordable and though it takes a bit longer to cook, it can give your family more nutrients per serving that white rice. Make a large batch and freeze it - then just thaw and reheat to serve with your favorite meal.
Whole Chicken - Instead of paying for individual chicken pieces that can be more costly, buy the whole chicken and butcher it yourself. Once you get the hang of it, you can plan out a whole week of meals and have enough left over to make stock for a delicious soup.
Dried Beans - Sure, canned beans are a time save, but dried beans can strech your dollar even more and save you some unneeded sodium and other preservatives. If you're forced to cut back on meat, beans are a great alternative source of protein and are rich in calcium and iron.
Canned Fish - When shopping on a budget, canned tuna can go a long way. You can whip up a batch of tuna fish salad sandwiches, add it to a caserole or toss it with some pasta. If you're looking for an even healthier option, try canned salmon.
Potatoes - Potatoes come in plenty of varieties and can be featured in an endless variety of dishes. From gratins to pies to pancakes to soups to scalloped and mashes potatoes, no other ingredient packs as much value. Sweet potatoes in particular are a great source of Vitamin A and Vitamin C.
Kale - Never tried kale? It's high time you gave this unsung hero of the leafy greens a chance. Packing tons of Vitamin A and Vitamin C and usually costing less than $1 a pound, peppery kale can be a lifesaver in the kitchen. Use the small and tender leaves in salads and wilt the larger leaves and stalks to spice up any dish.
Wednesday, April 22, 2009
Eat This, Not That
Carl's Jr.
- Eat This - Charbroiled BBQ Chicken Sandwich - 360 calories; 4.5 grams of fat; 1150 miligrams of sodium
- Not That - Charbroiled Santa Fe Chicken Sandwich - 610 calories; 32 grams of fat; 1540 miligrams of sodium
- Breakfast - Not a single entree item has less than 400 calories or 15 grams of fat. The 830 calorie Breakfast Burger is one of the worst breakfast sandwiches in America.
Chick-fil-A
- Eat This - Chick-fil-A Chargrilled Chicken Sandwich - 270 calories; 3.5 grams of fat; 940 miligrams of sodium
- Not That - Chicken Caesar Cool Wrap - 480 calories; 16 grams of fat; 1640 miligrams of sodium
- Don't Even Think About - Handspun Cookies and Cream Milkshake - 790 calories; 33 grams of fat; 660 miligrams of sodium.
Monday, April 20, 2009
Work Out Mistakes That Slow Down Results
Don't: Sacrifice good form for speed
Do: Slow down and stand tall
High intensity exercise may burn lots of calories, but not if you're hanging on to the handrails for dear life. It is important to focus on your form, even if that means lowering your intensity. You recruit fewer muscles and burn fewer calories when you're slouched over. The same goes for strength training. Standing while lifting weights can boost your calorie burn by 50 calories per half hour.
Don't: Exercise while parched
Do: Sip at least 15 ounces of water two hours before working out
Nearly every cell in the body is composed of water - without it, they don't function efficiently during exercise. You'll fatigue faster and your workout will feel tougher than it should. So keep sipping during and after your session to replenish what you lose through sweat.
Don't: Read a novel on the treadmill
Do: Listen to music
Reading while exercising is so distracting that you're probably working at an intensity too low to burn a significant amount of calories. Instead, turn on some tunes to increase the duration and intensity of your session.
Don't: Run if you hate it
Do: Pick a cardio routine that's fun
No matter how many calories an activity promises to burn, if you don't enjoy it, you'll be less likely to do it and you won't reap the benefits. Find a workout you want to do, rather than one you feel like you have to do.
Don't: Trust gym-machine calorie-burn estimates
Do: Track your burn with a heart rate monitor
Recent research presented at the National Strength and Conditioning Conference found that elliptical trainers often over-estimate calorie burn by an average of thirty percent. To ensure you're burning the number of calories you want, consider investing in a heart rate monitor.
Do: Slow down and stand tall
High intensity exercise may burn lots of calories, but not if you're hanging on to the handrails for dear life. It is important to focus on your form, even if that means lowering your intensity. You recruit fewer muscles and burn fewer calories when you're slouched over. The same goes for strength training. Standing while lifting weights can boost your calorie burn by 50 calories per half hour.
Don't: Exercise while parched
Do: Sip at least 15 ounces of water two hours before working out
Nearly every cell in the body is composed of water - without it, they don't function efficiently during exercise. You'll fatigue faster and your workout will feel tougher than it should. So keep sipping during and after your session to replenish what you lose through sweat.
Don't: Read a novel on the treadmill
Do: Listen to music
Reading while exercising is so distracting that you're probably working at an intensity too low to burn a significant amount of calories. Instead, turn on some tunes to increase the duration and intensity of your session.
Don't: Run if you hate it
Do: Pick a cardio routine that's fun
No matter how many calories an activity promises to burn, if you don't enjoy it, you'll be less likely to do it and you won't reap the benefits. Find a workout you want to do, rather than one you feel like you have to do.
Don't: Trust gym-machine calorie-burn estimates
Do: Track your burn with a heart rate monitor
Recent research presented at the National Strength and Conditioning Conference found that elliptical trainers often over-estimate calorie burn by an average of thirty percent. To ensure you're burning the number of calories you want, consider investing in a heart rate monitor.
Wednesday, April 15, 2009
Eat This, Not That
Olive Garden
- Eat This - Linguine Alla Marinara with a Breadstick. 691 calories; 9.5 grams of fat; 1040 miligrams of sodium.
- Not That - Stuffed Chicken Marsala with Garlic Parmesan Mashed Potatoes. 1315 calories; 86 grams of fat; 2550 miligrams of sodium.
Outback Steakhouse
- Eat This - Prime Minister's Prime Rib with Fresh Veggies and Sweet Potato. 730 calories; 39 grams of fat; 65 grams of carbs.
- Not That - Ayers Rock Strip Steak with Sauteed Mushrooms and Loaded Jack Potato. 1450 calories; 85 grams of fat; 87 grams of carbs.
- 1665 - that's the number of steps to the top of the Eiffel Tower. You would have to climb them 2 1/2 times to burn off the 1150 calories in half a Bloomin' Onion appetizer.
Monday, April 13, 2009
Do You Want to Look and Feel Younger?
Whether to avoid wrinkles, protect your ticker, or keep your mind sharp, proper eating is the only real fountain of youth.
Sunflower seeds. These tiny wonders have the highest natural vitamin E contecnt of any food around, and no antioxidant is better at fighting off the aging effects of free radicals.
Spinach and beans. Researchers studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles. The reason? Spinach and beans are full of compounds that help prevent and repair wear and tear on your skin cells as you get older.
Sweet potatoes. Overexposure to the sun is one of the primary reasons we age prematurely. But European researchers recently found that pigments from beta carotene-rich foods like sweet potatoes and carrots can build up in your skin, helping to prevent damange from ultraviolet rays.
Coffee. One of nature's most potent elixirs, coffee has been shown in numerous studies to slow the aging process, fight of Alzheimer's disease and enhance short-term memory.
Sunflower seeds. These tiny wonders have the highest natural vitamin E contecnt of any food around, and no antioxidant is better at fighting off the aging effects of free radicals.
Spinach and beans. Researchers studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles. The reason? Spinach and beans are full of compounds that help prevent and repair wear and tear on your skin cells as you get older.
Sweet potatoes. Overexposure to the sun is one of the primary reasons we age prematurely. But European researchers recently found that pigments from beta carotene-rich foods like sweet potatoes and carrots can build up in your skin, helping to prevent damange from ultraviolet rays.
Coffee. One of nature's most potent elixirs, coffee has been shown in numerous studies to slow the aging process, fight of Alzheimer's disease and enhance short-term memory.
Friday, April 10, 2009
The 50 Million Pound Challenge
Being overweight is one of our nation's top health problems, so weight loss challenges are not just created for television or the work place, but also for the entire country. Two years ago, Dr. Ian Smith, physician, journalist and author, teamed up with State Farm Insurance to issue a 50 million pound weight loss challenge to Americans. To reach this ambitious goal, participants across the country will get information and tools to take off the pounds, receive and give encouragement, as well as track progress. The process is simple, you can officially sign up, find encouragement and track your progress within their website and pick up a free Challenge kit at a participating State Farm Insurance location.
If you are interested in continuing with a weight loss challenge after the H2O program wraps up, this could be a great way to find support, information and motivation to keep shedding those pounds!
If you are interested in continuing with a weight loss challenge after the H2O program wraps up, this could be a great way to find support, information and motivation to keep shedding those pounds!
Wednesday, April 8, 2009
Eat This, Not That
Your Easter Basket
Eat This:
- Cadbury Cream Egg - 150 calories; 5 grams of fat; 22 grams of sugars. This Classic Cadbury egg beats the newer chocolate version by 30 calories and 3 grams of fat
- Milky Way Midnight Bar - 220 calories; 8 grams of fat; 29 grams of sugars.
- Hershey's Cookies 'n' Creme Bar - 270 calories; 15 grams of fat; 21 grams of sugars.
- Hershey's Hugs (9 pieces) - 210 calories; 12 grams of fat; 21 grams of sugars,
Not That:
- Solid Chocolate Easter Bunny - 920 calories; 52 grams of fat; 92 grams of sugars. Nibble this treat one ear at a time or risk consuming 80% of your daily fat in one sitting.
- Butterfinger bar - 270 calories; 11 grams of fat; 29 grams of sugars.
- Hershey's bar, milk chocolate - 300 calories; 18 grams of fat; 29 grams of sugars.
- Hershey's Kisses, milk chocolate - 230 calories; 13 grams of fat; 21 grams of sugars.
Monday, April 6, 2009
9News Health Fair
Every year, Channel 9 News sponsors a health fair to promote health awareness and to encourage individuals to assume responsibility for their own health. Through the support of approximately 19,000 statewide volunteers, 9Health Fair has helped save thousands of lives by providing free and low-cost health awareness and educational screenings.
Anyone 18 years or older can participate in a 9Health Fair. With over 25 screenings available, your 9Health Fair results, along with an explanation on how to read your results, are delivered directly to you within three to six weeks of your visit. Their team of volunteer registered nurses will contact you within 72 hours of your vist and, if ncessary, provide you with local follow-up resources if your results indicate that a critical or alert health situation is occuring.
Visit http://www.9healthfair.org/ to find a health fair convenient for you, to see what screenings are offered at the health fairs and to learn more about the 9Health Fair.
Friday, April 3, 2009
Build Muscle: Strength Train and Stretch
Weight training builds strength by causing tiny tears in the muscle, which then quickly repairs itself, ending up bigger and stronger. Fast-track your strength gains by adding static stretching - in which you hold a stretch for 10 to 30 seconds - to your routine. Three studies led by Prevention Advisor Wayne L. Westcott, PhD, found that adults who stretched either between or immediately after strength-training exercises developed abuot 20 percent more strength than those who only lifted weights.
Lift and reach: rest at least a minute between sets and use that time to stretch the msucle you've just worked. For instance, if you just did leg extensions, stretch your quadriceps by pulling your right ankle toward your butt while standing on your left leg. Hold each stretch for 20 seconds.
Lift and reach: rest at least a minute between sets and use that time to stretch the msucle you've just worked. For instance, if you just did leg extensions, stretch your quadriceps by pulling your right ankle toward your butt while standing on your left leg. Hold each stretch for 20 seconds.
Wednesday, April 1, 2009
Eat This, Not That
Ben and Jerry's
- Eat This: Strawberry Kiwi Sorbet and Berry Berry Extraordinary Sorbet in a Sugar Cone - 280 calories; 1 gram of fat, 52 grams of sugars
- Not That: Chunky Monkey in a Waffle Cone - 659 calories; 34 grams of fat; 58 grams of sugars
- Little Trick: Order smooth flavors rather than those mixed with baked or candy pieces. Falvors with chunks like peanut butter cups, heath bars or cookie dough contain heavy doses of hydrogenated fat. The healthiest scoops are strawberry, coffee and vanilla, respectively.
Jamba Juice
- Eat This: 24 ounce Peach Perfection Smoothie - 320 calories; .5 grams of fat; 78 carbohydrates.
- Not That: 24 ounce Peanut Butter Moo'd - 840 calories; 21 grams of fat; 139 grams of carbohydrates.
- Did you know? There are 5 servings of fruit in each of the all-fruit smoothies at Jamba Juice (original size). Tacking on a "vita boost" gives you 100% of your daily value of 21 different vitations and minerals, including calcium and vitamins A,C,D,E, and K.
Monday, March 30, 2009
Exercise and Enjoy Colorado!
Even though the warm Colorado days are mixed in with snowstorms, it does mean that spring, summer and outdoor activities are on the way. While hitting the gym is great for your daily workouts, mixing things up with outdoor activities can making burning those calories even more fun! Hiking is a great form of exercise - it burns calories and relieves stress. To increase the intensity of your hike, try running intervals when you go up the steep parts. Bring a water bottle, pack a lunch and make a whole day of it.
We are so lucky to live in a state, where you don't have to go too far to enjoy a beautiful hike. Check out this link to find some good old Colorado hikes. The search feature is great, allowing you to choose the length, difficulty and proximity to Denver of the hike.
We are so lucky to live in a state, where you don't have to go too far to enjoy a beautiful hike. Check out this link to find some good old Colorado hikes. The search feature is great, allowing you to choose the length, difficulty and proximity to Denver of the hike.Friday, March 27, 2009
Rut Busters
Significant weight loss doesn't just happen overnight. It takes time, effort and commitment. Keeping it off can be even harder, especially if you begin to experience weight loss burnout. We all face this in our weight loss quest. Even contestants from the Biggest Loser face temptations that lure them away from their healthy habits. Here are some rut busterss and solutions from Meghan Rabbitt of 24 Hour Fitness:
You get down when the scale stalls. Not seeing all-time lows when you weight yourself can derail anyone's progress. "As you get closer to your goal weight, the pounds will start coming off more slowly - and it can make you feel like you've lost momentum," says Jenn Burke, fitness manager at teh Chesterfield Sport 24 Hour Fitness in Missouri.
The Solution: Quit the scale and pull out a measuring tape. If you're still getting a good mix of cardio and strength training, you're likely still losing inches - even if your weight isn't budging, says Burke. And proof of that whittling waistline will help keep you motivated!
You get out of 'diet' mode. Once you're in your skinny jeans, you many be more likely to hit the buffet with abandon. "When you've reached your goal, it's easier to lose awareness of how many calories are in certain foods," says Janel Bilal, a training at the College Grove Magic Johnson Sport in Carson, California.
The Solution: Induldge - but make up for it with a workout. When Ali Vincent, Biggest Loser season six winner, gives in to temptation, she makes it a point to sweat off those extra calories. "It's a choice," says Vincent. "Either you make the choice to have the chocolate cake and work out more, or you eat the cake, do nothing and gain weight."
You hit a dreaded plateau and lose your mojo. Months of doing the same cardio and weights circuit may have worked wonders for a while, but eventually, your muscle fibers master those movements and don't need as much energy to do them (meaning: your body stos ravaging for extra calories to complete the task). The result? You get frustrated that your go-to routine isn't working anymore.
The Solution: Mix things up. To give your body the stimulus it needs, try something you've never done before. Sign up for a 5K race if you usually use the elliptical, or use free weights if you're always on the weight machines. Even better: try a team sport, like volleyball or indoor soccer, to work your muscles in ways that are hard to mimic at the gym.
You get down when the scale stalls. Not seeing all-time lows when you weight yourself can derail anyone's progress. "As you get closer to your goal weight, the pounds will start coming off more slowly - and it can make you feel like you've lost momentum," says Jenn Burke, fitness manager at teh Chesterfield Sport 24 Hour Fitness in Missouri.
The Solution: Quit the scale and pull out a measuring tape. If you're still getting a good mix of cardio and strength training, you're likely still losing inches - even if your weight isn't budging, says Burke. And proof of that whittling waistline will help keep you motivated!
You get out of 'diet' mode. Once you're in your skinny jeans, you many be more likely to hit the buffet with abandon. "When you've reached your goal, it's easier to lose awareness of how many calories are in certain foods," says Janel Bilal, a training at the College Grove Magic Johnson Sport in Carson, California.
The Solution: Induldge - but make up for it with a workout. When Ali Vincent, Biggest Loser season six winner, gives in to temptation, she makes it a point to sweat off those extra calories. "It's a choice," says Vincent. "Either you make the choice to have the chocolate cake and work out more, or you eat the cake, do nothing and gain weight."
You hit a dreaded plateau and lose your mojo. Months of doing the same cardio and weights circuit may have worked wonders for a while, but eventually, your muscle fibers master those movements and don't need as much energy to do them (meaning: your body stos ravaging for extra calories to complete the task). The result? You get frustrated that your go-to routine isn't working anymore.
The Solution: Mix things up. To give your body the stimulus it needs, try something you've never done before. Sign up for a 5K race if you usually use the elliptical, or use free weights if you're always on the weight machines. Even better: try a team sport, like volleyball or indoor soccer, to work your muscles in ways that are hard to mimic at the gym.
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