April 2005

Great News!

Exercising for 10 minutes 3 times a day is better for the body than exercising in one long session IN THAT it makes the body burn fat as energy MORE throughout the day so it helps with weight loss, and also is just as excellent (equal to) one long session for improving the cardio-vascular system. This is based on one small study, so obviously more info is pending.

Just thought I'd share that tidbit. January 9, 2005. Source: Study reported in Consumer Reports.

Make Your Calories Count Instead of Counting Calories

Make all your calories count by choosing a wide variety of healthful foods each day. Be sure to get the nutrients you need by including foods suggested in the Food Guide Pyramid: whole grains; fruits and vegetables; lean meat; low-fat or fat-free dairy foods; and moderate portions of your favorite snacks. Add regular physical activity and you’re on your way to a healthy and balanced lifestyle. Source: American Dietetic Association Knowledge Center American Dietetic Association Reproduction of this fact sheet is permitted for educational purposes.

For food and nutrition information or for a referral to a nutrition professional in your area call: 800-366-1655

This is not intended as medical advice which should be obtained directly from your doctor.

Housework is Exercise

Even if you get your aerobic exercise through other activities such as washing the car, walking, or housework, it is still important for you to warm up and stretch your muscles. A warm up before working can mean the difference between injuring muscles (being sore the next day) or having a safe workout. Try to have enough activities lined up for at least 10 to 20 minutes of continuous activity. No resting between tasks to make phone calls or balance the checkbook, it takess continuous movement of the large muscle groups.

Jot It Down
To get an idea of how much you’re eating, try keeping a food diary for a few days. Jot down everything you eat and drink, including the portion size. This will help you spot those “hidden” calories that seem to sneak in.  People tend to underestimate how much they eat. To help you get a perspective on your portion sizes, read food labels to see what is listed as the serving size. To get an idea of what servings sizes look like, use measuring cups to portion out one serving. Do this a few times for foods you eat frequently and soon you’ll be able to gauge on your own how much you are eating by visual cues.

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100 Calories

Research suggests that subtracting 100 calories a day could go a long way in helping you manage your weight. There are many ways to burn 100 calories through physical activities.

It can be as simple as walking your dog arounds the neighborhood, gardening or kicking around a soccer ball. Check back weekly for more tips to making fitness fun.

This is not intended as medical advice which should be obtained directly from your doctor.

Easy Ways to Burn 100 Calories
Activity and Minutes Needed *

*Based on a 150 pound person

Gardening 20, Washing the Car 20, Walking the Dog 20, Pushing a Stroller 20, Bicycling 25, Aerobic Dance 15, Skating, Roller 15, Jogging 15

This is not intended as medical advice which should be obtained directly from your doctor.

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This is not intended as medical advice which should be obtained directly from your doctor.

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