May 8 2012

National Women’s Health Week: May 13th - May 19th!

This 13th annual initiative, coordinated by the US. Department of Health and Human Services’ Office on Women’s Health, is a week long recognition of women’s health. This year’s theme: “It’s Your Time.” This is an effort to encourage all women to make their own health a priority, to take steps to better their overall well-being, which will ultimately help to lower their risk of disease.

Take/encourage the following steps to improve the health and well-being of all the women in your life:

• Receive regular checkups and prevention screenings:

• National Women’s Checkup Day is May14th

• Regular checkups are vital to the early detention of heart disease, diabetes, cancer, and other diseases.

• Get and stay active

• Eat a healthy diet

• Improve mental health by managing stress and getting adequate sleep

• Avoid unhealthy behaviors, such as: smoking, excessive alcohol, and not wearing a seatbelt

Visit womenshealth.gov/whw for more information!

0 comments - Posted by Emily at 12:36 PM - Categories: Exercise and Activity | General Medical | Health and Wellness

Mar 7 2012

March is National Nutrition Month

This year's National Nutrition Month theme is "Get Your Plate in Shape!"

Make half your plate fruits and vegetables.

Make at least half your grains whole.

Switch to fat-free or low-fat milk.

Vary your protein choices.

Cut back on sodium and empty calories from solid fats and added sugars.

Enjoy your food but eat less.

Be physically active your way.

Children and Teens: Get 60 minutes or more a day.

Adults: Get 2 hours and 30 minutes more a week of activity that requires moderate effort such as brisk walking.

Check out the Academy of Nutrition and Dietetics' (formerly the American Dietetic Association) website: www.eatright.org/nnm, for more information, and be sure to read the National Nutrition Month Blog for some more great nutrition tips and healthy meal & snacks suggestions!

0 comments - Posted by Emily at 10:23 AM - Categories: Exercise and Activity | General Medical | Health and Wellness | Holidays | Weight Loss & Maintenance

Feb 8 2012

Cupid's Candy Quiz

How well do you know your favorite Valentine's Day treats?

Read more...

0 comments - Posted by Emily at 9:12 PM - Categories: General Medical | Health and Wellness | Holidays | trivia

Jan 25 2012

A Healthy, Hearty Winter Recipe

Comfort foods don't have to be loaded with fat and calories!

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0 comments - Posted by Emily at 11:53 AM - Categories: General Medical | Health and Wellness | Healthy Snacks | Recipes

Jan 11 2012

Get F.I.T.T. in 2012

Is, 'more exercise' one of your New Year's resoultions for 2012? If it isn't, it should be! When it comes to behavior change and goal setting, being more specific increases the likelihood of success. So when devising your exercise plan and setting your fitness goals this year, focusing on getting F.I.T.T.!

The F.I.T.T. principles of physical activity are a set of rules which help optimize any training program, and ultimately maximize the benefits received from exercise participation. Incorporate these into YOUR physical activity plans this year.

Frequency: for any component of physical activity, a safe frequency is 3-5 days/week.

Intensity: refers to the amount of effort that should be invested in a program, or any 1 training session. There must be a balance between finding enough intensity to overload the body (to maximize the energy expended), but not so much that it causes overtraining. Heart rate is used to measure the intensity of cardiovascular training. Workload (amount of weight lifted, and the number of repetitions completed) is used to measure the intensity of resistence training.

Time: refers to the amount of time you should be exercising for. For cardiovascular training, 15-60 minutes is recommended, working up slowly, for safety. 1-3 sets of 6-14 repetitions is appropriate for resistance training, beginning with lighter weights and higher repetitions.

Type: what to do?! There is a wide variety of cardiovascular activities to choose from, including but not limit to: walking, jogging, cycling, rowing, cross country skiing, tennis, etc. Restistance training involves any exercise that uses a resistance to force a muscle contraction, and does not necessarily require the involvement of weights. Resistance bands and body weight exercises are very beneficial and enjoyable forms of resistance training.

Exercise these F.I.T.T. principles and achieve YOUR fitness goals this year! In general, aim for at least 30 minutes of physical activity every day. The chart below shows the estimated number of calories burned while doing various exercises for one hour. These vary based on a number of individual factors, including weight and fitness level.

Activity (1-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	533	664	796
Aerobics, low impact	365	455	545
Aerobics, water	402	501	600
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling, < 10 mph, leisure	292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Football, touch or flag	584	728	872
Golfing, carrying clubs	314	391	469
Hiking	438	546	654
Ice skating	511	637	763
Racquetball	511	637	763
Resistance (weight) training	365	455	545
Rollerblading	548	683	818
Rope jumping	861	1,074	1,286
Rowing, stationary	438	546	654
Running, 5 mph	606	755	905
Running, 8 mph	861	1,074	1,286
Skiing, cross-country	496	619	741
Skiing, downhill	314	391	469
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming, laps	423	528	632
Tae kwon do	752	937	1,123
Tai chi	219	273	327
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	204	255	305
Walking, 3.5 mph	314	391	469