Fit For Life

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Small ways to cut calories, without giving up much

2012-01-26T15:31:00.000-05:00

Small ways to cut calories:

· Switch your milk to Skim/Fat Free, or progressively switch by using 2% first.

· Switch to light beer / diet soda (you’ll get used to the taste, I promise).

· Drink more water – if you aren’t ready to switch from regular to diet soda, then increase your water intake instead.

· Switch to a lower calorie salad dressing or try just Balsamic Vinegar instead of an oil & vinegar dressing.

· Start measuring your cereal in the morning – to start the process, fill your bowl as usual and THEN pour it into a measuring cup to see how much you generally eat. The next morning, try to cut back the serving size.

· Use a smaller plate – use a salad plate instead of a dinner plate.

· Switch to a 40 calorie per slice bread.

· Read your labels, ‘low fat’ isn’t always the best choice. You may find that the per serving calories are nearly the same on the low fat version, quite often they increase the sodium to help lower the fat.

Most importantly, start reading labels – Sometimes you like two different products equally, but you’ll find one of the two has less calories. Reading labels will make you more aware, and a better advised consumer.

Yours in Health, Wellness, and a Fabulous smelling home/office,

Sharron Grzybowski

“The Heart Health Benefits of Being at a Healthy Weight”

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Benefits for your heart of being at a healthy weight

2012-01-25T09:08:00.005-05:00

Another great article I found on the Quaker Oats website.

Yours in Health, Wellness and a fabulous smelling home or office, Sharron

Laughter is the best medicine

2012-01-24T14:15:00.000-05:00

Today is National Belly Laugh Day.

An article from National Belly Laugh Day a few years ago from Science Daily, helping to drive home the fact that Laughter is The Best Medicine! Click here.

Yours in Health, Wellness, and a Fabulous smelling home/office,

Sharron Grzybowski

Move More Eat Less BB video

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Let us help you reach your target weight!

2012-01-23T16:33:00.002-05:00

You're 3 weeks into your 2012 Weight Loss Resolution. There are 2 types of people right about now. Either you're (a) pretty darned proud of yourself or (b) slowly getting depressed because of slow or no progress. There is a fine line between those two and it's easy to be converted from one to the other on any given day. Let us help you keep (a) keep that good feeling or (b) help you learn what's slowing you down and help you get, and stay, on track! Check out our video online and learn more about the bodybugg and how it can help you:

Let us help you get a better handle on Weight Management – give us a call or Email us today!

SharronGriz@yahoo.com

Yours in Health, Wellness, and a Fabulous smelling home/office,

Sharron Grzybowski

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Eating late at night

2012-01-20T18:45:00.002-05:00

Get Informed with Apex’s Daily Q & A: Q: The bodybugg food log allows for a snack between dinner and bedtime; yet I’ve always heard the body doesn’t efficiently metabolize anything eaten after 7:00(pm).

If you're using the bodybugg system, you should be able to answer this question. If you have burned 2000 calories by dinner time, and you've only consumed 1000 calories so far for the day, then you know you can eat 1000 more calories before you will gain weight. But you will also be burning calories for the rest of the day between 7PM and midnight (let's say that's 250 more calories burned because you were sedentary). Well, you just ended the day in a 250 calorie deficit and lost weight EVEN THOUGH you consumed 1000 calories after 7PM!

Will eating past 7 p.m., result in weight gain?

NO! In fact, have your last meal in bed if you want-just don't consume more calories than you burn for the day. By the way, a day is 24 hours, so who cares when you eat your calories?

The body does not have an enzyme with a watch that, after 7 p.m., preferentially stores items, especially carbohydrates, as fat. Everyone has a certain number of calories they can consume without gaining weight. If you happen to change your daily schedule and end up eating a final meal or snack later in the evening without changing your calories, you are in no danger of accumulating weight as a result of that minor alteration. Ideally, however, you would spread your allotted number of calories throughout the day to prevent hunger and prevent wild fluctuations in blood sugar levels, which can sap your energy levels.

(on a personal note, I find that if I eat too much or too heavy of a mail late in the evening that affects my sleep)

Get more from the MyApex website, at MyApexFitness.com

Yours in Health, Wellness, and a Fabulous smelling home/office,

Sharron Grzybowski

10 Surprising Health Benefits of Beer

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Benefits of Beer!

2012-01-19T16:42:00.002-05:00

It’s Thursday, planning on drinking a beer or two tonight? Here is, what is probably, my favorite article EVER from Yahoo Health!

Yours in Health, Wellness, and a Fabulous smelling home/office,

Sharron Grzybowski

A Perfect Day of Weight Loss

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A Perfect Day of Weight Loss

2012-01-18T13:12:00.002-05:00

Sure, this article came from Yahoo Men’s Health – still great reading for everyone:

Yours in Health, Wellness, and a Fabulous smelling home/office,

Sharron Grzybowski

FB.com/SharronGriz

Calculate Your BMI

2012-01-17T17:00:00.001-05:00

Calculate your BMI

What is BMI? Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

The calculator sends you out to the CDC’s website, it is a GREAT resource of information!

Yours in Health, Wellness and a fabulous smelling home or office, Sharron

Heathy and Delicious recipe!

2012-01-16T14:05:00.001-05:00

Living in Key West, I’ve learned to appreciate plantains. Found this fabulous recipe on the MayoClinic.com website and thought I’d share:

Butternut squash and plantain mash

Yours in Health, Wellness and a fabulous smelling home or office, Sharron

Friday the 13th fears?

2012-01-12T21:02:00.000-05:00

Don't let today's day/date bother you!

According to Wikipedia, several theories have been proposed about the origin of the Friday the 13th superstition. One theory states that it is a modern amalgamation of two older superstitions: that thirteen is an unlucky number and that Friday is an unlucky day.

In numerology, the number twelve is considered the number of completeness, as reflected in the twelve months of the year, twelve hours of the clock, twelve gods of Olympus, twelve tribes of Israel, twelve Apostles of Jesus, the 12 Descendants of Muhammad Imams, etc., whereas the number thirteen was considered irregular, transgressing this completeness. There is also a superstition, thought by some to derive from the Last Supper or a Norse myth, that having thirteen people seated at a table will result in the death of one of the diners.
Friday has been considered an unlucky day at least since the 14th century's The Canterbury Tales, and many other professions have regarded Friday as an unlucky day to undertake journeys or begin new projects. Black Friday has been associated with stock market crashes and other disasters since the 1800s. It has also been suggested that Friday has been considered an unlucky day because, according to Christian scripture and tradition, Jesus was crucified on a Friday.
One author, noting that references are all but nonexistent before 1907 but frequently seen thereafter, has argued that its popularity derives from the publication that year of Thomas W. Lawson's popular novel Friday, the Thirteenth, in which an unscrupulous broker takes advantage of the superstition to create a Wall Street panic on a Friday the 13th. Records of the superstition are rarely found before the 20th century, when it became extremely common.

Here's the link to Wikipedia so you can read more: http://en.wikipedia.org/wiki/Friday_the_13th

Daily Food Plan

2012-01-12T14:37:00.003-05:00

Staying on the ChooseMyPlate.gov website topic, here's their Daily Food Plan too:

Daily Food Plans

The Daily Food Plan shows your food group targets – what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, gender, height, weight, and physical activity level. Create your personal daily food plan using the SuperTracker's MyPlan. You will be asked to create a profile, and you can register to save it if you want to.

Yours in Health, Wellness and a fabulous smelling home or office, Sharron

Dietary Guidelines

2012-01-11T16:29:00.004-05:00

Remember the old food pyramid when we were kids? It was a little confusing. Then they changed it and it became a little less confusing. After a few more nudges in the right direction, now it's been revamped and their website is no longer MyPyramid.gov, instead it is: ChooseMyPlate.gov With each change, Scott and I have been impressed. The Dietary Guidelines are now easier to understand, the portion-on-a-plate method is a wonderful idea. It is so much easier to look at the picture on a plate to determine portion recommendations. From their website: What is a "Healthy Diet"?

The Dietary Guidelines for Americans describe a healthy diet as one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; • Includes lean meats, poultry, fish, beans, eggs, and nuts; and • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

The recommendations in the Dietary Guidelines and in MyPlate are for the general public over 2 years of age. MyPlate is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.

MyPlate helps individuals use the Dietary Guidelines to:

• Make smart choices from every food group. • Find balance between food and physical activity. • Get the most nutrition out of calories. • Stay within daily calorie needs.

Yours in Health, Wellness and a fabulous smelling home or office, Sharron

Beware of Hidden Calories

2012-01-10T10:00:00.002-05:00

Quaker Oats Company has always had great articles and information regarding a healthy lifestyle. Click here to read their article, “Beware of Hidden Calories”. Yours in Health, Wellness and a fabulous smelling home or office,

Sharron

Is there a correlation between heart rate and calorie burn?

2012-01-09T15:37:00.003-05:00

Get Informed with MyApex.com

Q – What kind of correlation is there between heart rate and calorie burn? I notice that in some of your scientific papers and testing, you used to have the bodybugg set up to work with a Polar hear rate strap.

On a personal note, I get this question quite often – even from fitness professionals confused why the heart rate is not a part of the prediction process with the bodybugg calorie management system – this is a long answer, but a VERY good read:

Get the answer here.

How does sodium affect weight loss?

2012-01-08T10:00:00.003-05:00

Get Informed with MyApex.com

Q – What is the deal with sodium? How does it affect fitness, weight loss or muscle gain.

Get the answer here.

Yours in Health, Wellness and a fabulous smelling home or office, Sharron

Sneaky ways to get your calorie burn in

2012-01-07T14:00:00.003-05:00

How to burn a few extra calories while you’re at work

I just got off the phone with a client that has a desk job, and we found that he was consistently just below his Target Calorie Burn every single weekday. Having been to his office, and familiar with the location of his desk vs that of the restroom, I suggested that he take the long way to the restroom with each visit. He started doing that, along with getting up to hand-deliver documents to office-mates (instead of Emailing them) and found that he was able to bypass his Target Burn number every day! My tip of the week, Having a bad day? Instead of the old ‘take a deep breathe and count to 10’ method that our parents taught us – go for a walk. At home or at work, pull yourself away and WALK off that frustration. If even only five minutes up the block and back, being outdoors is a great distraction from a frustrating day. Enjoy the birds and the smells and sounds of the outdoors!

Yours in Health, Wellness and a fabulous smelling home or office, Sharron

Dieting Myth – When dieting, you can’t have sugar, fat or alcohol

2012-01-06T19:26:00.003-05:00

Dieting Myth #3 – When dieting, you can’t have sugar, fat or alcohol

Myth Busted Your diet plan should not be bland, or you will grow tired of it. Your diet should be tasty, follow nutritional guidelines, and never omit a single food group. To prevent from getting bored, allow yourself a cheat meal, including dessert. The big thing to remember about dieting is calories. It’s all about calories in verses calories out.

Yours in Health, Wellness and a fabulous smelling home or office,

Sharron