Fit Tip #6

March 12, 2014

OK, this time it’s for real. Winter is now officially over. Let it be written. Let it be done!

Did you know today is National Registered Dietitian’s Day. Go and hug a Registered Dietitian.

Speaking of which, we have a great FREE workshop coming up on the 21st. It’s title is MEAL PLANNING and our very own RD, Susan Steelman, will be conducting the session. An excellent way to get into better eating this Nutrition Month. The 1-hour session starts at 12 noon and will be held here in the Fitness Center. Call 878-6221 to reserve a seat. Bring someone you love. It’s open to everyone.

Nutrition Counseling is offered at our 2 Fitness centers with Susan. Individual sessions or packages are offered. I’ve attached a flyer below.

Fit Tip
happy eatingI just posted an article on the Get Healthy High Point FACEBOOK page about how your mood influences your eating habits. Yeah, this study came out of Cornell, so you know it must be pretty credible. Ivy league and all that. Brian Wansink, a professor in Cornell’s Dyson School of Applied Economics and Management and a co-author of the paper, “Better Moods for Better Eating: How Mood Influences Food Choice,” published in the Journal of Consumer Psychology, says “People use food to either maintain a good mood or regain a good mood, and if you’re already in a good mood, you tend to eat more healthfully than if you’re in a bad mood.”

So then more than just rhyme, food and mood go together and your mood will basically impact what and how much food you’ll eat. So before seating down for that next meal, go to your happy place and get yourself into a good mood, as that will help you eat healthier.

Check out our FACEBOOK page for other informative postings.
I just posted an article on the Get Healthy High Point FACEBOOK page about how your mood influences your eating habits. Yeah, this study came out of Cornell, so you know it must be pretty credible. Ivy league and all that. Brian Wansink, a professor in Cornell’s Dyson School of Applied Economics and Management and a co-author of the paper, “Better Moods for Better Eating: How Mood Influences Food Choice,” published in the Journal of Consumer Psychology, says “People use food to either maintain a good mood or regain a good mood, and if you’re already in a good mood, you tend to eat more healthfully than if you’re in a bad mood.”

So then more than just rhyme, food and mood go together and your mood will basically impact what and how much food you’ll eat. So before seating down for that next meal, go to your happy place and get yourself into a good mood, as that will help you eat healthier.

Check out our FACEBOOK page for other informative postings.

Fit Tip #5

March 12, 2014

Just when you thought ‘ol man winter was done, zap! Well, spring is only a little more than 2 weeks away.

Speaking of spring, don’t forget about our free Nutrition Workshop on MEAL PLANNING coming up on Friday, March 21st at 12 noon here in The Fitness Center. Call 878-6221 to reserve your seat. Bring someone you love.

And since this is Nutrition Month, I just posted an article on the Get Healthy High Point FACEBOOK page about why dark chocolate is good for the heart. Click on the icon to take you there. Give us a “Like” while you’re there.

BTW, we are offering a membership promotion this entire month. We’ve dropped our enrollment fee to $17/pp in celebration of
St. Patty’s Day cause everyone’s Irish in March. The regular fee is $75. So come on in and discover your end of the rainbow.

Fit Tip
How much water do you drink during the day? Drinking sufficient amounts is vital for health. After all, we’re made up mostly of water. Plain water has no calories, but serves an important role in the way we feel and look. Drinking water prior to and/or with your meals will provide a feeling of fullness so that you don’t overeat. In a typical day, try to consume at least 8 to 10, 8-ounce glasses of water. Two to three of those should be consumed in the morning to get you started right for the day. Be careful of some flavored waters, vitamin waters, and sport and energy drinks as many of them will have some pretty high sugar level content. Plain tap water is your best bet and most economical. If you don’t currently drink enough water, give it a try and see how much better you’ll feel.

Fit Tip #4

February 26, 2014

Well it appears that obesity is not just an American problem any more. The World Health Organization (WHO) this past week announced that Europe’s teen population is at risk with about a third of them heavier than recommended. To blame? You guessed it, lack of exercise and “a culture that promotes cheap, convenient foods high in sugars, fats and salt,” stated WHO’s regional director, Zsuzsanna Jakab.

The good news here at home is that children under the age of 5 have seen a 43% decrease in obesity rates over the past 10 years according to the Centers for Disease Control. No specific reason can be found, but health experts theorize that fewer calories are being consumed, more women are breastfeeding, and campaigns such as the First Lady’s “Let’s Move” is having an impact.

Unfortunately, what we didn’t hear from that CDC report was that obesity rates for the other age groups were either unchanged or have increased. Americans in the 12 to 19 year old age group, for example, saw an increase from 17.4% to 20.5%; 40 to 59 year olds also increased from 36.8% to 39.5%; and women over 60 increased from 31.5% to 38.1%. These are not good stats.

I guess it’s good that the toddlers are catching on. Maybe taking the cookies away from the Cookie Monster is doing some good. The rest of us, though, have some serious work to do.

I posted an article today on the Get Healthy High Point Facebook page about how strawberries have been found to lower cholesterol. Check it out at https://www.facebook.com/pages/Get-Healthy-High-Point/217224468300777 and while there, Like Us. This way, you’ll receive notices when I post related articles. Feel free to add one yourself.

Also, check out the FREE workshops coming up in March by clicking on the attached Calendar of Events. One not listed is a MEAL PLANNING seminar, which will be offered on Friday, March 21st at 12 noon here in the Fitness Center by our very own Registered Dietitian, Susan Steelman. Call 878-6221 to reserve a seat or two.

Fit Tip #3

February 26, 2014

Remember a few weeks ago I wrote about how Weight Watchers is having a tough year due to wearable weight loss devices? Well they anticipate that these smart bands are suppose to grow about 350% in 2014. It’s anticipated that 8 million fitness bands will ship this year and increase to 23 million in 2015. That from the consulting firm, Canalys. Weight Watchers is thinking about jumping on the technology bandwagon and coming out with their own device. Perhaps a little too late?! BTW, Nike, Fitbit and Jawbone are among the leading makers of fitness bands, which sell for between $50 and $200. If you wait a little bit, there’s a good chance that price will come down as the bands become even smarter and lighter.

Fit Tip
We already know that eating 5 to 6 smaller meals throughout the day is a good way to manage your weight and even help with weight loss. Choosing healthier snacks plays a big part in that goal. Here are 5 such snacks according to the editors of Runner’s World magazine:

1. Bananas
Why they’re good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.)

When they’re good: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.

Calories: 105 per medium-sized banana.

2. Carrots
Why they’re good: Carrots are low-calorie but filling, so they’re excellent if you’re watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function.

When they’re good: Eat them at night when you want something to munch but don’t want extra calories. Or eat them before dinner if you’re famished. This way, you won’t overindulge once you sit down for your meal.

Calories: 30 to 40 per medium-sized carrot.

3. Cereal with Skim Milk
Why it’s good: Most cereals are vitamin- and mineral-fortified, and they’re great with fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even some sweetened cereals are a good low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving.

When it’s good: Fine as a pre-run snack, a post-run pick-me-up, or even as a trail mix during a long, easy run.

Calories: Between 200 and 500 (per 11⁄2 ounces of cereal plus 8 ounces of skim milk).

Nutrition Tip: A good goal is to eat six meals spread over 16 waking hours–about one every 3 hours.

4. Chocolate Milk
Why it’s good: Chocolate milk is cold and helps keep you hydrated. It also provides plenty of protein, carbohydrates, and B vitamins. The calcium in milk will help keep your bones strong.

When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run.

Calories: 160 calories per 8 ounces of 1 percent milk.

5. Cottage Cheese
Why it’s good: It’s packed with protein, which runners need more of than sedentary people for muscle rebuilding and repair. It serves as a good calcium source as well.

When it’s good: Any time except just before running. Great with fruit after an intense workout or race.
Calories: 165 per 1 cup of 1 percent cottage cheese.

The entire article can be found at http://shine.yahoo.com/jumpstart-2014/25-snacks-boost-weight-loss-results-172400538.html.

Fit Tip #2

February 21, 2014

Fit Tip
I probably should be offering something related to the heart this week and on this day, but you’ve got 3 fantastic options above. So I want to comment on the World Cancer Report 2014 that just came out, which emphasized the need for prevention and highlighted lifestyle behaviors that lead to cancer including tobacco, alcohol, being overweight/obese, and the lack of exercise.

The report contains contributions from 250 scientists worldwide, many leading experts in their respective field. Overwhelmingly, cutting tobacco use was the single most powerful way to prevent practically all types of cancer. The one they are unsure of is breast cancer.

In 2010, it was estimated that alcohol-attributable cancers were responsible for over 334,000 deaths mainly in men and predominantly in the liver.

Excess body fat increases the likelihood of cancer of the esophagus, colon, pancreas, endometrium, kidney, and breast cancer in postmenopausal women. There is a dose-response meaning the more body fat, the greater the risk.

As we know, regular physical activity helps to control body fat and therefore reduces the risk of multiple cancers. A diet high in fruit, vegetables, and whole grains also appears to be protective against cancer.

The evidence marches on regarding the health benefits of managing one’s weight (body fat). It’s been the same message for some time now, which in my book solidifies the proof that regular moderate exercise and healthy food choices are necessary for the management of chronic disease. These lifestyle habits should be regarded by everyone. The reasons are obvious.

Have a Happy Valentine’s Day!!

Fit Tip #1

February 5, 2014

Happy February. Valentines Day is coming up. Hope everyone is dealing with this winter weather. The northeast is getting hammered. I guess we don’t have it all that bad.

New Year New You has begun with a small turnout so chances of winning that 3-month membership to The Fitness Center looks real good. The February Calendar of Events the hospital puts out each month is attached. Some very good Heart Healthy stuff during the month beginning with a free Heart Disease workshop today at the Hartley YMCA. Check out the calendar attached for the complete listing.

With this rainy, cold weather it’s difficult to get outside for a walk, so how can you keep up with the cardio workouts? Well, if you don’t have access to any equipment like a treadmill in your home or a fitness center membership, you can break up the cardio segment throughout the day and still achieve the same benefit. Studies have indicated that multiple 5 to 10-minute spurts of cardio is just as effective as a 30-minute walk, for example. So in other words, if you were to walk around the house for 5 to 10-minutes several times during the day, you’d get the same benefit as a straight 30 to 40-minute walk. It doesn’t have to all be done at one time.

Another option is the mall. You’ll be surprised how many folks do laps at a local shopping center. They’re big, warm and dry, and there’s stuff to look at while you walk. You may even find a decent sale going on.

Don’t forget about a strength component. Working with weights or exercise tubing can help burn calories both while doing the exercise and afterward, as muscle is what drives our metabolism. A 12-week progressive exercise program can be found at the Get Healthy High Point wordpress site with pictures and descriptions of the exercises and stretches. Look to your right.

Don’t let the winter weather get in the way of your weight loss goals. Find alternatives till the warm weather returns, which hopefully will be soon. The days are getting longer!


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