Posts filed under 'Making Choices'
Now that we have moved into cold and flu season, don’t let a little sniffle ruin your weight loss progress. An article from WebMD answers the question: Is it OK to exercise when sick? Sure the last thing you want to do when you don’t feel well is go out and run sprints, however, exercising while sick can sometimes be the best remedy.
The answer to the question really depends on what ails you. Before heading to the gym when you aren’t feeling your best, it is a good idea to go through a few checks. The main rule of thumb is to determine whether or not you have a fever. If yes, then definitely sit out. The danger is raising your body temperature while it has already been elevated due to sickness. This can make your illness even worse. For aerobic exercise, it is best to use the ‘neck check’. If symptoms are above the neck (sore throat, nasal congestion, sneezing) its OK to exercise; however, if symptoms are below the neck (coughing, body aches, fatigue) it is best to rest until better.
After using the previous checks, it’s best to listen to your body. Do what you can and if you can’t do it, then don’t. If you usually run for 45 minutes, try walking instead. Or use this day for yoga or Pilates. Make sure you don’t have the above symptoms and feel free to continue your routine. Remember that exercise is a great way to prevent illness. Thirty minutes of regular exercise three to four times a week is actually shown to improve immunity.
October 24th, 2007
As the days grow short and summer fades, most of us are getting back to school or buckling down at work. But for sports fans, fall means one thing: football! Of course, weekends spent tailgating or in front of the tube can have an impact on your waistline. Chips and dip, hamburgers, hot dogs, and pizza are not too helpful when you’re trying to live a healthy lifestyle.
Fear not, however, because enjoying the “big game” with friends and family (and food) can be done with a fun, healthy twist. So why not kick off fall by whipping up some tasty appetizers like H3I’s taco dip? These light options are quick and easy palate pleasers. Have fun, be healthy and “GO [insert favorite team here]!”
Taco Dip
8 oz fat-free cream cheese
32 oz 1% cottage cheese
1 cup 2% sharp cheddar cheese
8 oz mild or hot taco sauce
3 cups shredded iceberg lettuce
6 Roma tomatoes, diced
2 green onions, diced
1 Tbsp fresh cilantro, chopped
In a food processor, puree cream cheese and cottage cheese. Spread the cheese mixture on a large platter. Top with taco sauce. Then layer lettuce, cheddar cheese, tomatoes, onions, and cilantro over top. Serve with baked corn tortilla or pita chips.
Number of Servings: 12
Serving Size: 1/2 cup
Calories per Serving: 150
Fat Grams per Serving: 5
Article and Recipe from H3I Chef Jen Welper
October 19th, 2007
It always seems to be much easier to follow healthy habits until the weekend whirlwind comes along. Weekends are supposed to be a time of relaxation, however we all seem to become a little too relaxed. What happens at 5pm on Fridays that makes the weekend hours so tempting to indulge??
On average, Americans consume 345 extra calories on each weekend day. This can add up to an extra 5 lbs per year! As weekends are an escape from the stress and chaos of the work week, try to incorporate healthy stress-free ways to wind down. Even those pesty chores- such as yard work and cleaning house - count as exercise! Try not to fall off the wagon on the weekends as playing catch up might possibly make your week even more stressful.
Is it Happy Hour or Friday night at the theaters (equipped with popcorn and soda) that takes you off track or is the ability to hit the snooze button until noon? By determining what leads you astray over the weekends, you can incorporate ways to help prevent these slips. A few tips for keeping your weekend healthy:
- Keep up with your journaling over the weekends. This will help you determine exactly where you tend to go off track.
- Combine family time with exercise. Take a family bike ride or a trip to a local park. Even pack a healthy picnic and spend the day outside!
- Plan to cook healthy meals you normally don’t have time for during the week. All of the extra time on the weekend gives you a perfect reason for trying new things!
- Make one weekend day your day off from exercise. Relax, you need a day to recuperate!
- Plan your weekend work-outs for the a.m. You are more likely to do it - if you can get it done early.
- Spice up your weekend work-outs. This is the perfect time for a long bike ride, to try a new class at the gym, or spend extra time outdoors.
- Run errands that you can incorporate walking/biking to and from. Get things done while also staying active.
- Yardwork and chores such as vacuuming, raking leaves, etc do count as exercise!
- Don’t save all indulgences for the weekend. If you deprive yourself all week, you may over-do your splurges!
- Make sure you drink plenty of water.
- When dining out or attending social functions, make sure you leave prepared. Don’t go starving or the temptation to over-eat will be tough to overcome!
- If possible, avoid alcohol. Not only is alcohol very high in calories, but when you consume alcohol you are more likely to overeat and become dehydrated — which is not encouraging to exercise the next day!
Staying on track during the weekends can be tough, but with these tips and motivation, it can be done! The weekend is made for relaxation, which you can do while staying healthy. Remember, exercise is the best stress reducer!
HAVE A WONDERFUL HEALTHY WEEKEND!
Source: Sparkpeople.com
September 28th, 2007
Relaxation and flexibility aside, yoga and pilates are often thought to be the same. A way to strengthen your body as well as relax and stretch. This may be true, however there are many differences between the two outside of the mat!
The first difference is Origin. Yoga is an ancient form of meditation practiced for over 5,000 years. An Indian practice, yoga has evolved over the years into many other cultures and forms. Pilates was created during the 20th century by a man named Joseph Pilates. Originally created for athletic rehabilitation, dancers have embraced pilates as a way to improve their strength and performance.
Number two. Mind, body…and spirit. Yoga involves the three aspects of this connection, whereas pilates is focused more on mind-body. Spirituality plays a strong role in yoga, especially through meditation.
The classroom is where you will find a few differences in the two. Because there are so many variations of yoga and over tens of thousands of routines, every class is bound to be different. Yoga is very dependent on the style of the teacher as well as the level of class. Pilates is much different in that the classes are pretty similar. In pilates, you may work on a mat or also on a reformer ( machine).
You may think that yoga and pilates are only for relaxation and stretching. However, yoga and pilates have great strengthening benefits. Flexibility and stress reduction are both components, however the two focus differently on strength. Yoga takes a more full body approach. Pilates, however, almost always involve movements that increase core and spine strength.
Another difference with the two is the type of breathing involved. You may not think that this is an important difference, however, breathing and concentration play an important part of relaxation. Yoga uses breathing with the movements, in which yogis breath in and out through the nose. Pilates teaches to breath in through the nose, exhaling with the mouth.
Last, but definitely not least, which is for you? It all depends on your own personal fitness goals. If your primary focus is on relaxation, flexibility and stress management, yoga may be for you. If you are looking to improve core strength with an added flexibility benefit, you may be best suited in pilates. However, it never hurts to try anything once. Who knows, you may end up enjoying both!
For more information on pilates and yoga and other health topics, visit here.
September 27th, 2007
Our Healthy Habits Summer Sweepstakes has finally come to an end…and it’s time to pick the winners! The six finalists were chosen by our Program Staff based on “Healthy Habits” entries, but also due to their positive attitude and representation of H3I. These six finalists have a chance of winning a two-week stay in our Healthy Lifestyle program, as well as a one-year gym membership of choice.
The six finalists are:
1. Rita Olson
2. Fran Timpanaro
3. Devon Halpern
4. Ken Galeano
5. Nick Lynch
6. Scott Shickler
Voting begins Monday September 24th and concludes Sunday October 14th. The winners, one male and one female, will be announced Wednesday October 17th.
Click here to read each “Healthy Habits” essay and learn how you can vote!
September 21st, 2007
When trying to fulfill our weekly servings of heart healthy fish, many of us pull out the chopsticks and head to the bar. The sushi bar, that is. However, even the trip to the sushi bar can be a calorie counter’s worst nightmare. Sushi is a great way to incorporate fish servings and fresh vegetables, but include the mayonnaise based sauces and fried fish tempura and the calories start adding up. As we like to say at the Health Institute, sushi is a great example of “Unwise, Better, Best”.
The “Unwise” Choices
1. Tempura Rolls, ie. deep-fried, can have as many as 500 calories and 20 grams of fat. Not to mention cholesterol raising breading and frying.
2. Spicy Tuna and other mayo based rolls may be a popular choice, however these rolls contain 450 calories and 11g of saturated fat!
3. Philadelphia Roll, which seems to be an American creation, includes salmon, avocado, and cream cheese. These rolls, however tasty, can have at least 300 calories and 10 grams of fat. Keep in mind, the more cream cheese, the more calories!
4. Dragon Roll and other rolls made with eel is also high in calories and fat grams. Only one ounce of eel has 3 grams of fat.
All of these options contain the heart healthy omegas, but all of the extras make the calories skyrocket!
The “BEST” Choices
1. Assorted sashimi is the sliced fish on top of rice. These non-roll options cut 30 calories per piece. Plus the assortment includes just enough of the omega-3 to give you benefits and flavor.
2. Veggie Rollsincluding cucumber and tangy pickled vegetables are fat free and low in calories with about 150 per roll. These veggie rolls also include needed vitamins and minerals.
3. Edamame (Soybeans)are not exactly sushi, but are a very popular menu item. These soybeans are great sources of fiber, folate, iron and protein. Half of a cup steamed contains only 127 calories and 11 grams of protein.
4. Squid (Ika) and Octopus (Tako) may not sound as appealing, but are high in protein, iron and vitamin B. These are also very low in calories (25) and almost fat free.
As with most everything, remember: Moderation is key. You may still enjoy a Dragon Roll or bite of Shrimp Tempura every so often, but try to split the roll with a friend or save half for later. Remember to go easy on the Soy Sauce!
Source : Yahoo Foods Beauty Eats
September 20th, 2007
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