While Forbes magazine recently ranked Boston as the 3rd healthiest city in America, the Mayor of Boston, Mayor Thomas Menino, has set a goal to help Boston become even healthier. The aim is to lose a very impressive 1 million pounds & to move 10 million miles this year!
0 comments - Posted by Yvonne at 12:12 PM - Categories: Exercise and Activity | Health and Wellness | Weight Loss & Maintenance
This recipe was discovered by one of my clients, completely by accident, using…..
0 comments - Posted by Emily at 12:32 PM - Categories: Health and Wellness | Healthy Snacks | Recipes | Weight Loss & Maintenance
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
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
chart adapted from http://www.mayoclinic.com/health/exercise/SM00109
0 comments - Posted by Emily at 8:44 AM - Categories: Exercise and Activity | General Medical | Health and Wellness | Stress Management | Weight Loss & Maintenance
The USDA has launched a new tool where you can create a profile, track your food intake & compare it to your nutrition goals. You can also log your physical activity levels. There is advice for weight management, support for goal setting & you can create reports showing your progress. You can also look up the nutrition information for over 8,000 foods & compare them side-by-side! Sounds like a handy site!
0 comments - Posted by Yvonne at 2:50 PM - Categories: Exercise and Activity | Health and Wellness | Weight Loss & Maintenance
I’ve decided to combine weeks 5 and 6, and therefore have featured TWO foods together, and have included a recipe using both!
0 comments - Posted by Emily at 9:48 AM - Categories: General Medical | Health and Wellness | Healthy Snacks | Recipes | Weight Loss & Maintenance
In honor of Thanksgiving, this week's featured product is......
0 comments - Posted by Emily at 4:12 PM - Categories: Exercise and Activity | Fall | General Medical | Health and Wellness | Healthy Snacks | Holidays | Weight Loss & Maintenance