Fun Fact

Did you know…

By sitting at your desk you can gain anywhere from 10-30lbs per year.

Today’s average worker who has a desk position burns about 100 fewer calories a day. That might not sound like much…but repeated five days a week most weeks of the year, it can really add up.

For example:

100 calories per day = 104,000 calories per year. That is 30 added pounds per year.

Best suggestion

Make your job more active. Take the stairs, instead of the elevator or escalator. Stand at your desk instead of sitting, or balance yourself on a stability ball. Go for a walk during lunch—just 30 minutes is moderate activity and burns about 100 calories.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Diet/Recipes: Three easy healthy family meals.

Are you confused about how to construct meals that are both nutritionally well-balanced and enjoyable to eat? Here are three healthy meals the whole family will love…

Healthy Family Night Pizza Dough

Minutes to Prepare: 60

Minutes to Cook: 30

Number of Servings: 10

Ingredients

1 1/4 c nonfat milk

2 tbsp. honey

2 tbsp. olive oil

4 c. whole wheat flour (grind it yourself if you can, its healthier)

1 1/2 tsp. salt

1/3 c. ground flaxseed

2 tsp. fast rising yeast (the yeast listed above was the choice I was given for this sight)

Directions

Combine the dry ingredients and then the wet ingredients and then wet and dry together for the dough. Mix and knead well.

Bake at 350 for 20-30 minutes.

Number of Servings: 10

Nutritional Info

  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 317.2
  • Total Fat: 10.7 g
  • Cholesterol: 0.6 mg
  • Sodium: 372.4 mg
  • Total Carbs: 47.9 g
  • Dietary Fiber: 12.0 g
  • Protein: 12.3 g

When topping your pizza, remember to choose healthy toppings (low fat cheese, chicken pieces, pineapple, broccoli, spinach, black olives, peppers, mushrooms etc.) Try to stay away from those toppings that can turn this healthy meal in to a high calorie fest (regular/extra cheese, garlic sauces, and meats that are higher in fats and sodium).


Family Goulash

Minutes to Prepare: 15

Minutes to Cook: 60

Number of Servings: 8

Ingredients

1 lb. ground beef

4 oz. flat wheat noodles

½-cup chopped onion (may use scallions)

2 cups chopped celery

½-cup ketchup

14½ oz. canned diced tomatoes

8-oz. can mushrooms, drained

Black pepper to taste

Salt: 1 tsp. or adjust to taste.

Directions

Brown meat in large kettle with onions and celery. When sufficiently browned, add the rest of the ingredients and stir. Turn flame to low and simmer covered for one hour, giving the occasional stir. There is no need to pre-cook the noodles.

Makes at least 8½-cup servings.

Number of Servings: 8

Nutritional Info

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 274.9
  • Total Fat: 15.9 g
  • Cholesterol: 61.7 mg
  • Sodium: 848.5 mg
  • Total Carbs: 20.2 g
  • Dietary Fiber: 2.1 g
  • Protein: 13.1 g

Chicken and Dumplings

Minutes to Prepare: 10

Minutes to Cook: 360

Number of Servings: 6

Ingredients

2 cups cooked chicken

1 can (10 3/4 ounces) condensed cream of mushroom soup, undiluted

1 can (10 3/4 ounces) condensed cream of chicken soup, undiluted

2 soup cans water

4 teaspoons all-purpose flour

2 teaspoons chicken bouillon granules

1/2 teaspoon black pepper

1 can refrigerated buttermilk biscuits (8 biscuits)

Directions

1. Mix all ingredients, except biscuits, in 4 1/2-quart CROCK-POT® slow cooker.

2. Cut biscuits into quarters and gently stir into mixture. Cover; cook on LOW 4 to 6 hours.

Nutritional Info

  • Number of Servings: 6
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 202.5
  • Total Fat: 6.7 g
  • Cholesterol: 49.8 mg
  • Sodium: 1,105.9 mg
  • Total Carbs: 14.5 g
  • Dietary Fiber: 0.4 g
  • Protein: 20.3 g

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Eating Out

Defeating Temptations While Eating Out

With oversized restaurant portion sizes and the plethora of fattening menu choices, dining out can become a bit of a headache. Consider these tips the next time you are asked to dine out and enjoy…

Know the menu.

If there is ever a chance for you to preplan before you dine out… do it. These days you can access almost any menu online to make it easier for you to choose a wiser menu option before even going to the restaurant. This will equip you with the tools needed to make wiser selections.

Know your portion sizes.

To help you become familiar with healthier portion sizes here are some ideas to help you when dining out.

  • Your fist is about the same size of one cup of fruit or pasta.
  • Your thumb (tip to base) is the size of one ounce of meat or cheese.
  • Your palm (minus fingers) equals three ounces of meat, fish, or poultry.
  • Your cupped hand equals one to two ounces of nuts or pretzels.

Know how to order.

  • Try ordering menu items a la carte. Platters, combos, and meals may come with extras you might not want. For example, a group of side items can make a great meal and fruit can make a delicious appetizer.
  • Ask about the size of the dish. This could be important information when watching calories. Ask for smaller portion sizes (lunch portion size).
  • You can add vegetables to just about anything (salad, pasta, soup, and cheeseburgers) if you just ask.
  • Watch out for cheese, sour cream, gravies and special sauces. These can add a number of unexpected calories.
  • Ask for your food not to be prepared with butter, cream sauces or oil.
  • When in doubt, opt for brighter color. Most high-calorie, high-fat menu items are brown, beige, white or pale yellow (other than some desserts, of course).

Know to always bring some home.

As soon as the plate is set in front of you, know that you should bring some home. Divide your food and only eat half of the portion given. If having some left on your plate is too much of a temptation, ask your server to wrap up the other half or for a to-go box.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Doctor’s Notes 3/12

Water: Weight Loss Wonder

Water is an important catalyst in losing weight and keeping it off.

Water suppresses the appetite naturally and helps the body metabolize stored fat. By drinking water before eating, it also allows you to fill up faster which in return, makes you eat less and lose more weight. Drinking water regularly can help muscles increase, fat to be lost, and skin to shine, creating a better version of the body you have.

Most people confuse thirst and hunger, often mistaking the former for the latter. Clinical studies have shown that 37% of people mistake hunger for thirst because the thirst mechanism is so weak. By doing so, the body is led to think that it needs food when what it’s really asking for is water. Moreover, the fact that the symptoms of dehydration (i.e. feeling weak, dizzy and cranky) mimic those of hunger contribute to people’s confusion between the two signals. When you are feeling hungry try drinking water first to see if this will satisfy those hunger craving.

The average recommended amount of water to consume is 64 ounces per day. Try to set goals for yourself to ensure that you are getting the recommended amount (Eight 8oz, Four 16oz. or Two 32oz. glasses/bottles) per day. Achieving this goal on a daily basis will allow you to give your body what it needs to be healthy.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Lifestyle & Fitness: Lose it at Work…

Five ways to lose weight at work.

Give workplace weight gain the pink slip by employing these tactics for taking more steps, making healthier food choices, and managing stress, candy, and caffeine.

Break for stress.

Get in-tune with yourself. When you’re feeling frazzled and stressed… take a break. Try to take at least 5 to 10 minutes to get away from the cause of your stress. Get up and stretch, walk around, and/or refresh yourself with water. Use this as an alternative to allowing your stresses trigger your cravings which causes you to munch on foods that are not needed. By doing so you will stay in control, and make wiser decisions.

Pick tea over coffee.

Coffeemakers are as customary to the workplace as neckties and deadlines, but if your afternoon cup of java is loaded with caffeine, sugars and fats, you could be overloading your body with unneeded and unwanted calories. Satisfy yourself tea instead and get rid of the unwanted extras.

Hit up the water cooler.

When filtered water is available, people are more likely to drink it. Not only will you have to get up to fill your cup, but also water can help you shed pounds.

Snacking – healthy alternatives.

When your hunger starts attacking at 4 p.m., prepare yourself and munch on healthier snacks (trail mix, dried fruit, carrots, or nuts), that you’ve brought to work. Go outside to get some fresh air or get away from your work area. This combination will help you get rid of your cravings and you will decrease your overall fat and calorie intake because you did not go for that cookie, or piece of chocolate, or bag of chips.

Bring your toothbrush to work.

Not only does brushing at work fight cavities, but it helps to fight against cravings too. Getting your breath minty fresh will reduce your cravings and will make you think twice about putting unhealthy foods into your mouth.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.