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Sunday, July 31, 2011

Save Calories when ordering PIZZA

The average American eats 46 slices of pizza a year! Whether that is you or not, here are some simple ways to cut calories when you are ordering pizza.
  1. Order thin crust (this could save up to 800 calories per pizza- that is the difference at Uno's)
  2. Ask for 1/2 the cheese (or be adventures and get no cheese at all, you may be pleasantly surprised)
  3. Order vegetables instead of meat toppings (broccoli, peepers, garlic, or mushrooms are popular)
  4. Split the pizza (having trouble deciding which topping to share with others? Get a half and half pizza instead of 2. This way you won't be tempted by extra slices or leftovers)
  5. Get whole wheat crust when available (this may not immediately save calories, but it will increase fiber)
**Bonus, save some calories when eating pizza:
  • Put pizza down in-between bites.
  • Get a side salad to replace your 2nd slice

    Sunday, July 24, 2011

    Brown Bag (or Thermal Lunchbox) It!

    Trying to save money? Trying to eat healthier? Want to know what's really in the food you are eating? Well.... make it yourself. Eating out for lunch a couple times a week can really add up (not only money, but extra calories too). Bringing your lunch can be less work than you may think and take less time than waiting in line at a drive-thru somewhere. Follow these easy tips and meal ideas to get you started...
       
     

    Tips:
    • Set a day to prepare meals (Sunday works well for a lot of people). This way you can make them all at once and have them ready to grab when you are leaving for work. If you make a big casserole or pasta dish, you can separate into different small containers and freeze some for later in the week. Big batches of fruit and vegetable salad make it really easy to eat healthy on the go.
    • Pack ice packs if no fridge is available during the day or if you have a long commute.
    • Try to have at least 1 fruit and a vegetable each meal.
    • Mix it up, don't get caught in the exact same thing everyday or you might get bored.
    Meal Ideas:
    • Sandwich (4 slices of meat or meat alternative and mustard on 100% whole grain bread), Salad (with dressing on the side), and a Piece of Fruit
    • 1 cup Whole Grain Pasta with Tomato Sauce, and 2 servings of  Dried Fruit
    • Crackers to dip in Hummus or Peanut Butter, and favorite veggies to heat up (frozen works great)
    • Your Favorite Soup to microwave with a piece of 100% Whole Grain Bread to dip into it, and a Piece of Fruit
    • A Sweet Potato to microwave, a Boiled Egg, and a Salad (with dressing on the side)
    • Veggie Burger to microwave, Fruit Salad, and 1/2 PB&J Sandwich
    • Tuna or Chickpea Salad over a big bed of Romaine Lettuce, handful of Nuts, and a small Piece of Fruit

    Sunday, July 17, 2011

    The Best Day to Weigh

    Once a week is ideal to weigh in on the scale. This will keep you in check, without getting flustered with day-to-day fluctuations.

    Things to keep in mind when weighing in to avoid error:
    • Try to weigh at the same time of day each time
    • Use the bathroom before weighing
    • Wear similar clothes each time you weigh (or nothing at all)
    Remember:
    • Fluctuations are normal and usually range from 1-5 pounds
    • Don't worry about a small fluctuation since this may be water weight or from not doing one of the above items to avoid error
    • Fluctuations are normal, HOWEVER don't confuse this with weight creeping up. 
    • Know the range of weight you are in and the range you are trying to get in (if this is different), rather than a specific number.

    Thursday, July 7, 2011

    10,000 Steps

    10,000 steps is the recommended amount of steps you should walk EACH day. For the average person this accumulates to about 5 miles total; which means depending on length of stride, 1 mile takes about 2,000 strides to complete. 5 miles may seem like a lot, but spread out over an entire day is doable for almost anyone.

    Keep track:
    A super easy way to keep track of steps per day is with a pedometer. These little gadgets click right on your pants and count the number of steps you take. A regular one can be purchased for as little as $3.00; a more for a complex one that keeps a record and counts calories is about $30.00. 

    Challenge:
    Keep track of the number of steps you take each day. If you aren't at 10,000 yet, work your way up there. Some sedentary people only get 1,000-2,000 steps in, so if this is you make small goals and work on increasing steps by at least 1,000 a day until you reach your goal.

    Already at 10,000? Then you need a bigger goal!

    A stepping challenge is a great worksite wellness activity where you can challenge your co-workers to see who takes the most steps. It is one of the affordable and effective ways to get the office moving. Prizes can be incorporated for winners to make it more competitive.

    Steps aren't just from walks:
    All movement throughout the day count; the more you move around, the more steps add up. Dancing or aerobic exercise classes have a lot of sideways movement that each count as a step. Some of these classes can add up to almost 10,000 steps per class! Incorporating more physical activity such as parking further away from entrances will also drastically increase the amount of steps you take.

    Friday, July 1, 2011

    It’s 5K Time!

    A 5K (5 kilometers/ 3.1 miles) is a popular distance for organized walks and runs. Signing up for 5K races is a great way to get involved and stay active.

    Keep it local-
    Have about an hour and ½ free to spare? That is about how long it will take you to travel to AND complete a 5K race in your local area. Help out local organizations by giving back to the community you live in. 

    Destination Race-
    Plan a trip around a 5K; there are 5Ks almost everywhere you can imagine with all different themes and benefit various causes. 
    Challenge yourself-
    Try to beat your time at future 5K races or sign up for a longer race. Races are of all different distances, but some of the most popular longer runs are: 5 miles, 10Ks(6.2 miles), 15Ks(9.3 miles), 10 miles, half marathon(13.1 miles), 15 miles, and marathon(26.2 miles).

    Not Quite Ready-
    Many 5K races do not have a cut-off time and allow walking. If you feel you still aren’t ready for the 3.1 mile journey, try a 1 miler. Many 5K races are associated with a 1 mile walk/ run and some 1 milers are standalone races.

    Get Everyone Involved-
    Ask a friend, family member, or co-worker to join you. Most races are open to all ages and even allow strollers; some even welcome pets!

    Looking for more information-
    • Read the newspaper and town/ city bulletins.
    • Check with local schools.
    • Ask fitness centers and professionals
    • Find a local running organization, if living in Tallahassee check out Gulf Winds for local races.
    Remember:
    ~You do not need to be a runner to run a race.~