Fitness, Wellness, Whole Health

Weight Loss Facts

Slim down at a slow and steady rate, eat less / move more:

  • There are 3500 calories in a pound of fat.
  • It is safe to lose 1.5 to 2.0 pounds per week.
  • It is generally unsafe to lose more than 2.0 pounds per week.
  • To lose 1 pound per week, you need a daily reduction of 500 calories/day, which is a reduction of 3500 calories/week.

To achieve a reduction of 500 calories per day, for losing 1 pound/week:

Reduce caloric consumption by 500 calories/day.

Or, ideally, eat less and move more.  Eat 250 calories less per day.  Plus, exercise to burn 250 calories.

To lose 2 pounds per week, double the above number:  1000 calorie/day reduction, 7000 calories per week.

Caloric values for some favorite, but unhealthy  foods:

Food                                                      Calories
Bacon, 1 slice                                          44
Beer, 1 can                                             154
Bread, 1 slice white                               79
Cereal, sugared, ¾ Cup                        100
Chips, potato, 1 oz                                 152
Cookie, 1 oz butter cookie                   132
Cracker, 5 regular size                           81
French fries, 1 med serving                  365
Ice Cream, ½ cup vanilla                     137
Soda, 12 oz. can                                      150
Pizza, 1 slice                                            285

Caloric values for some favorite, healthy foods:

Food                                                      Calories
Apple, 1                                                     95
Banana, 1                                                105
Brown rice, ½ Cup                                 108
Carrots, 1 med.                                          25
Chicken breast, 3 oz.                              140
Cheese, 1 slice, American                       104
Dark chocolate, 1 oz.                               155
Eggs, 1 lg. boiled                                        78
Green beans, 1 Cup                                    31
Salmon, 3 oz., raw                                     177
Walnuts, ¼ Cup                                        180

Conclusion:

To keep the pounds off after losing weight, a change in lifestyle is recommended.  Do the math!  Adjust your daily energy balance to achieve your desired calorie reduction.  Stay away from excess sugar and fat.

Wellness, Whole Health

Flex, Stretch and Compute

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day. Sitting for long periods of time (10 hours or more per day) has a negative effect on health: circulation decreases, muscles tire, and tasks become more uncomfortable to perform.

It can cause pain and tightness in the back and neck, tingling in the extremities and poor posture.  Along with this, there are also increases in the risk of heart disease, Type II Diabetes and some cancers.

Immediately after sitting down, muscle electrical activity and metabolism (maintenance and function processes) slow down as a result less calories are burned (1 calorie per minute is burned while sitting, 1/3 of what the body burns when walking).

After a prolonged period of this lifestyle, LDL cholesterol (bad cholesterol) increases and weight gain occurs.  [Also, sitting after eating a meal causes high blood sugar spikes. Instead move around after eating to cut the sugar spikes in half … move around, clean the kitchen, walk the dog.]

After just two weeks of sitting, muscles begin to atrophy (shrink and weaken) and oxygen consumption (use) decreases, making it more difficult to climb stairs and walk the longer distances.  Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

It has also been shown that in women bone mass can drop by 1% after a year of sitting for 6 hours a day.  Reduce these effects of long term sitting; take breaks; switch things up:

  • Stand every 45 minutes to 1 hour (set an alarm or timer). Standing up for 1 – 2 minutes every hour will reduce the negative effects of sitting all day.
  • March in place for twenty seconds.
  • Reach down and try to touch your toes for twenty seconds.
  • Wander around and pick up or reorganize for twenty seconds.
  • Maintain intervals of moderate activity during the day.

Below are examples of some exercises / stretches that can be performed without leaving your desk area.  Set your timer to take breaks and go for it!  Start small and slowly work your way up to more movement.

neckflexorNeck Flexors, Sitting or Standing

  1. Stand (or sit) head comfortable in a centered position.
  2. Draw in chin pulling head straight back.  Keep jaw and eyes level.
  3. Hold this position for 5 to 7 seconds.  Release. 
  4. Repeat.

standingbendSide/Torso – Standing Bend

  1. Stand with feet together and palms overhead touching.
  2. Bend body to one side as far as possible.
  3. Hold 5 to 7 seconds.
  4. Resume original position.
  5. Bend body to the other side as far as possible.
  6. Hold 5 to 7 seconds.
  7. Resume original position.

chest-scapula-adductionChest Scapula Adduction with Pectorals

  1. Stand in a doorframe, palms against frame and arms at 90 degrees.
  2. Lean forward, squeezing shoulder blades together.
  3. Hold 7 to 10 seconds.
  4. Release, then repeat.

hipflexorHip Flexors/Quadriceps Stretch

  1. Stand, may use chair as a support.
  2. Slowly bend left leg feeling the stretch.
  3. Hold for 7 to 10 seconds.
  4. Release.
  5. Repeat with other leg.

dorsiflexionDorsiflexion and Plantar Flexion, sitting

  1. Sitting with feet on the floor.
  2. Point toes up while keeping heels on the floor.
  3. Hold position 5 to 7 seconds.
  4. Now, press toes to the floor while raising heels.
  5. Hold position 5 to 7 seconds.
  6. Repeat several times.

 

upperback-stretchUpper/Mid Back Stretch, sitting

  1. Sitting in chair with knees apart, bend forward toward the floor.
  2. Feel the stretch in the lower back.
  3. Hold 7 to 10seconds.
  4. Sit upright.
  5. Repeat.
Wellness, Whole Health

Introducing: Climber Bee Hand Care and Moisturizer Product

Hand Made by local bee keepers in Utah

Inspired by a heritage of beekeeping and a desire for natural healing, the Climber Bee lotion bar was created using very simple ingredients: beeswax, shea butter, and high quality oils.  All the hand balms have Yarrow essential oil in them as a key ingredient. Yarrow has many health benefits.

The use of essential oils with healing properties makes the product unique and keeps the scents natural.  Also unique is its versatility.  Created by a rock climber to use as a moisturizer and healing salve for the hands, it also works on feet before hiking to reduce rubbing; reduces chaffing at the seat during long bike rides; can be used as a hair pomade, or lip balm.  Necessity is the mother of invention!   Be creative and discover new uses.

For years, the product has been field tested on many climbing trips and in homes by friends and family.  The feedback guided the fine tuning of Climber Bees formula and its packaging.

The thicker lotion bar texture is a salve that provides for skin repair. Packaged in a sturdy 2 oz metal container the entire bar comes out of the container and is rubbed directly over the skin as needed. The friction generated by rubbing the bar between your hands warms the product to allow smooth application.

Cheers to healthy hands!

Ingredients:  Shea Butter, Avocado Oil, Beeswax, Yarrow Essential Oil, Other Essential Oils.

Uses:  Skin repair,  Friction reducer,  Lip balm, Hair Pomade

Available from:  Climber Bee, PO Box 2746Cedar City, UT 84721

Ph: 435.267.7447  or http://www.etsy.com/shop/ClimberBee

Nutrition, Wellness

What is ‘Eating Right’?

The need for exercise has been established.  Now, what is ‘eating right’?  A study lasting 10 years and included 2,339 people from 11 European countries has shown that a Mediterranean-style diet along with a moderate intake of alcohol is beneficial to health.  Older people consuming a Mediterranean diet had a 23 percent reduction in overall deaths during a ten (10) year period.

Furthermore, those following the Mediterranean diet and engaged in physical exercise and consumed moderate amounts of alcohol – mostly wine – and did not smoke, showed a 65 percent reduction in overall deaths.  (These reductions were from heart disease, cancer and other causes.)

The Mediterranean diet emphasizes whole grains, fish, nuts, legumes, olive oil, fruits, vegetables and potatoes.  It is rich in antioxidants, phytochemicals, fiber and Omega-3 fatty acids.  One purpose of the Mediterranean diet is to maintain a stable weight.

Wellness, Whole Health

What is stretching? Why Stretch?

Stretching is physical exercise.  It helps to improve a muscle’s elasticity, tone and flexibility.  It also works to enhance balance and increase blood circulation.  By warming up the muscles and raising the heart rate (HR), stretching prepares the body for exercise with improved physical performance.

Stretching also increases production of synovial fluid that reduces friction in certain joints and helps to improve range of motion (ROM).  ROM is the ability of a particular joint to move.  [Pain, swelling, and stiffness associated with arthritis can limit the range of motion of a particular joint, reducing function and the performance of everyday activities.  Stretching Helps!!]

However, stretching can be damaging if not performed correctly.

Ideally, before an exercise routine, warm-up with about 10 to 15 minutes of light aerobic exercise (walking, biking, eliptical trainer, etc.) before stretching.  Then do about 10 minutes of dynamic stretching:  slow controlled movements through the full range of motion.  Risk of injury is reduced by performing these movement stretches.

At this point the muscles are warmed up and ready for your particular exercise routine.  After the exercise routine is completed perform static stretching to realign your muscles and to cool down, bringing your HR back to normal.

After any physical activity, there can be a build-up of lactic acid.  Stretching helps to reduce the level of lactic acid, helping to alleviate muscle pain and/or cramps.

General Stretching Guidelines

  1. Move the designated body part to a position of MILD stretch.
  2. If possible, increase the stretch to a position of mild discomfort but NOT pain.
  3. Maintain normal, relaxed breathing throughout the stretch.  DO NOT hold your breath.
  4. If you feel unbalanced while doing a standing stretch, brace yourself with one hand, using a firm support such as a counter top, wall or heavy piece of furniture.

 

 

 

 

Seniors, Wellness, Whole Health

A Quick Exercise To Do At Work … or anywhere

The Basic Chair Squat exercises the buns, hips and thighs and it can be done any time / anywhere!  Squats are one of the best lower body exercises.  This particular squat is easy on beginners and folks with knee issues.  And it’s a good functional exercise because it mimics everyday movements.  Here’s how to do it:

  1. Securely place a chair behind you (make certain that it won’t roll or move) and then stand in front of it.  Keep your feet about shoulder width apart.
  2. Now, tighten your stomach (ab) muscles while bending your knees.  Slowly continue to bend your knees and start to squat down towards the chair.
  3. Be sure to keep your knees behind your toes.  Sit down in the chair for a few seconds.
  4. Now, tighten your thigh muscles and lift up out of the chair; straighten your legs to a standing position.
  5. Do this several times.

After some days of  practice with doing this, try to just hover over the seat of the chair – don’t actually sit down, then straighten up the legs to standing.  Repeat.  Watch those knees, don’t let them go past your toes.

ChairSquatA

Fitness, Wellness

How To Add Exercise To Your Busy Day

Kids, work, cooking, household chores, shopping, phone calls, etc. all add up to a busy day.  How can a busy person include an exercise regime in their already crowded day?

If you drive to work, park further away in the parking lot; take the stairs instead of the elevator; while talking on the phone walk around or do some isometric exercises.

The parking lot:  Don’t circle around looking for the closest parking space to the door of the store or the office.  By parking further away, save time and gas, and get a few minutes of extra exercise.

Does the workplace have stairs; are there stairs in the shopping center?  Use them.  Walk some stairs and get some exercise.  In a high story building, walk up the stairs part way, then take the elevator the rest of the way.

Walk to lunch or walk during lunch break.  If bringing lunch to work, eat and then walk outside for a few minutes or around the office; do a few sets of stairs.  An hour of walking on level ground burns 175 calories; carry some groceries back to the car and burn 230 calories.

There are exercises and stretches to do while sitting at your desk.  While cooking use canned goods to perform bicep curls.  Light cleaning (dusting, vacuuming, straightening up) burns almost 100 calories per hour.  Play tag or hide ‘n seek with the kids.  Exercise during TV commercials:   alternate push ups, sit-ups, jumping jacks and arm circles or sit on a fit ball and bounce.

Wellness, Whole Health

Question: How much weight can I lose in a week?

Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. Weight loss may happen initially on one of these diets. But they are hard to follow and the tendency is to get tired of them and regain any lost weight.

Fad diets can also be unhealthy because not all of the nutrients your body needs are provided for. Also, losing weight at a very rapid rate are unhealthy. Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

No foods can burn fat. Some foods with caffeine may speed up the body’s metabolism for a short time, but they do not cause weight loss.

A pound of fat contains 3,500 calories. To lose weight try reducing caloric intake by 350-500 calories along with exercising each day (burning about 350 to 500 calories). This will provide for a reasonable and maintainable weight loss through life style change.