March 2013

Are you satisfied with your general physique? Or would you like to get rid of a few extra pounds? If you would like to get rid of a few extra pounds, quit looking for that “magic pill” and follow the general guidelines listed below.

Create A Calorie Deficit Diets such as Atkins, South Beach, The Zone Diet and countless others have each been hyped as the perfect diet strategy to shed those unwanted pounds. While they may have shown initial results, most have failed to demonstrate long-term success in keeping the weight off. Here’s an important tip to remember: Your body must burn more calories than it is taking in to lose weight. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week you need to average a calorie deficit of 500 calories per day.

Determine Your Basal Metabolic Rate And Daily Calorie Needs To manage weight, you need to determine the base number of calories your body burns to survive and the number of calories you need to eat to achieve your desired weight. Your basal metabolic rate (BMR), or the amount of calories you burn at rest in order to survive, accounts for roughly 60 to 75% of all the calories you burn in a given day. Use the following website to determine your BMR and daily calorie needs based on your activity level: www.bmi-calculator.net/bmr-calculator/. Once you’ve determined your daily calorie needs, you will need to set a realistic weight loss goal of 1 to 2 pounds per week and determine how many calories you’ll need to forgo each day to lose those pesky pounds.

Adjust Exercise Intensity To Burn The Right Fuel Research shows that lower-intensity exercise uses a larger percentage of fat as fuel when compared to higher-intensity exercise. However, for an equivalent amount of exercise time, it does not burn as many calories as higher intensity exercise, and consequently will not result in as much body weight or fat loss. Gradually increase the intensity of your exercise to increase your calorie deficit while continuing to burn fat. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which adds a few more calories to your deficit.

Burn Fat With More Muscle Strength training offers many health benefits including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscle requires a lot of energy. As you increase the amount of muscle you have, you will also increase your resting BMR.

Sources: www.mypyramid.gov; www.about.com

Trimming Off The Fat

I N G R E D I E N T S

1/2 c. rolled oats (not quick cooking)

1/2 c. plain Greek yogurt

2/3 c. skim milk 1 T. chia seeds Plus any desired

mix-ins: berries, honey, maple syrup, cinnamon, peanut butter, jams, banana, anything you love!

D I R E C T I O N S

1. Combine the oats, Greek yogurt, milk, and chia seeds in a bowl or jar, cover with a lid or plastic wrap, and allow the mixture to sit in the refrigerator overnight.

2. In the morning, stir in the desired mix-ins. 3. Enjoy coming up with your own custom flavors! N U T R I T I O N F A C T S

The following information applies to the base oatmeal recipe (mix-ins are not included): # of Servings = 1; Calories per Serving = 318; Fat = 7.1g; CHO = 43.1g; Protein = 22.5g; Fiber = 8g; Sodium = 108.7mg; Chol. = 3.3mg; WW Points Plus® = 8

Lite Bites: Overnight, No-Cook Refrigerator Oatmeal

Source: www.theyummylife.com

The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.

Lie on your back with your head and vertebrae supported by a foam roller. Allow your arms to fall to your sides. This will open the chest and help realign muscle tissue and correct poor posture

How To Improve Posture With A Foam Roller that is caused from sitting in a slouched position throughout the day. For an added stretch, hold a light dumbbell in each hand. Remember, it should be a comfortable, not aggressive, stretch.

Source: www.sports.yahoo.com

A P u b l i c a t i o n o f t h e W e l l P o i n t

W e l l n e s s C e n t e r s

FITT Tips: Getting Through A Cold Hydrate: Drink plenty of fluids to help your immune system and your body replace fluids lost through mucus. Numb A Sore Throat: Cough drops, throat spray and ice chips can help to soothe a painful, sore throat. Nasal Spray: For a stuffy nose, try a saline spray or a neti pot to help loosen mucus. Curb A Cough: Cough drops and over the counter cough suppressant can help with a nagging cough. Humidifier: A humidifier can sooth irritated airways and improve your breathing for a restful night’s sleep. Stay At Home: If possible, stay home away from co-workers. This will minimize the spread of germs. Smoking: Avoid smoking, second hand smoke and other polluted air conditions or times of low air quality. This can

increase your discomfort and perpetuate your symptoms. Rest & Nourish: To help your body recover, get plenty of rest, stay well hydrated and be sure to eat soothing, high

nutrition quality foods. 7 Days and Counting: If your symptoms have not improved beyond 7 days, it’s time to see your doctor. Most cold

viruses run their course within 7 days, but illness lasting longer could be caused by a bacterial infection that may be helped with antibiotics.

March 2013March 2013March 2013 Contact the Wellness Center at 7-2970 for more information about the programs highlighted below.

Mon Tue Wed Thu Fri Sat/Sun Classes appropriate for all fitness levels. LiveWell members only. W.O.D.-Work Out of the Day Wellness Center Hours: 5:00am-11:00pm M-F, 6:00am-6:00pm Sat. & Sun.

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5 6 Metabolic Melt-down 12:00-12:30

CARDIO BLAST 5:15-5:45

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9 Daylight Saving Time

Begins

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11 12 13 Metabolic Melt-down

12:00-12:30

CARDIO BLAST 5:15-5:45

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19 20 Metabolic Melt-down 12:00-12:30

CARDIO BLAST 5:15-5:45

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26 27 Metabolic Melt-down 12:00-12:30

CARDIO BLAST 5:15-5:45

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Source: www.webmd.com

Circuit Challenge

11:30-12:00

Circuit Challenge

11:30-12:00

Circuit Challenge

11:30-12:00

Circuit Challenge

11:30-12:00

W.O.D. 11:30-11:45

W.O.D. 11:30-11:45

W.O.D. 11:30-11:45

W.O.D. 11:30-11:45

W.O.D. 12:00-12:15

W.O.D. 12:00-12:15

W.O.D. 12:00-12:15

W.O.D. 12:00-12:15

Living With Diabetes

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