Hey everyone! I hope you all made it through the big snow storms. I know I am very ready for spring and to be able to go walk, garden and play outside. I wanted to let you all in on some events that are coming up. I have talked with several of you about participating in the Oklahoma City Memorial Marathon on May 1st and so far we have 25 people who are going to participate in the 5k!! So to help you get your feet wet before the event, here is a list of other events in the month of March:
March 5, 2011 Deer Creek Classic 5k or 10k starts @ 9:00 a.m.
March 12, 2011 Panera Jack Rector Beacon 25k or 5k starts @ 9:00 a.m.
March 13, 2011 Run Lucky 5k starts @ 2:00 p.m.
March 26, 2011 Tough Enough to Wear Pink 5k
Weatherford, Oklahoma starts @ 9:00 a.m.
April 16, 2011 Remember the Ten 10k, 5k or 2k fun run
Here are some helpful tips on avoiding the snow day snack attack- written by OU Dietetic Intern Caytlin Snodgrass
So, you’re snowed in with nothing to do, and temptation is calling from the kitchen. What can you do to avoid grazing all day? Here are 10 tips help you say no to eating your snow days away.
1. Stay out of the kitchen. It is harder to avoid snacking when you’re around it all day. Hang out in a room with no food to decrease the temptation to eat.
2. Chew sugar free gum. It will keep your mouth occupied and satiate any urges for something sweet.
3. Drink water! This will keep your stomach full and ensure you get your required 64 oz of water for the day.
4. Get outside. If able, get out and do something simple like walking around your house a couple times. This can help you avoid eating while alleviating cabin fever.
5. Work on a hobby. Anything from reading to quilting to playing piano will keep your mind off food, while keeping you out of the kitchen.
6. Give someone a call. Taking time to catch up with Aunt Matilda or a friend from college will give you someone outside the house to talk to rather than relying on food as a companion.
7. Get started on an indoor work out plan. What a great time to break out the treadmill you haven’t been on in months! Anything from resistance bands to Pilates can get you active and occupy your time.
8. Take a nap. There is no better time to catch up on much needed sleep than a snow day. Not only will it keep you from eating, but it can also improve your overall mood.
9. Brush your teeth. A great way to alter the taste of food is by brushing before eating. Tempting foods will loss their appeal, and it’s great for your oral health.
10. Clean the house. This is a great way to burn calories and avoid eating while tidying up the house. Caution in cleaning the kitchen. Cleaning the bathroom will be less tempting than cleaning out the fridge.
Caytlin Snodgrass, OUHSC Dietetic Student
Hope you are all enjoying the New Year. I just wanted to remind you all of the beneficial exercising testing that we offer at WeightWise. We offer the VO2 Assessment and Resting Metabolic Rate (RMR). These assessment tools allow us to monitor your heart rate and analyze the composition of every breath (oxygen and carbon dioxide exchange) at rest as well as during exercise. By measuring the body’s physiological responses during exercise, we can determine how many calories are burned as well as what type (fat or carbohydrate). Your peak oxygen uptake (VO2) and specific heart rate training zones will be prescribed to maximize fat burn as opposed to carbohydrate utilization. The results will be used by the Exercise Physiologist to create a personalized exercise program to ensure maximal success in achieving your weight loss and fitness goal.
We want to teach you to “Exercise smarter, not harder!”
Contact us at 405-359-2472 to find out what your metabolism is doing and where to workout to be most efficient!
A recent study published in the British Medical Journal looked at the dietary habits of eating until full and the speed of eating. The study included 4140 adults and identified eating behaviors through questionnaries. Here is a brief look at what they found:
*50.9% of men and 58.4% of women reported eating until full
*45.6% of men and 36.3% of women reported eating quickly
Eating until full and eating quickly were associated with being overweight in both men and women, and the combination of the two may have substantial impact on being overweight. For a full look at the article click here.
It takes our brain 20 minutes to identify fullness. Practice conscious eating and be sure to pause in between bites of food. Check the time when you start eating and make a goal of taking between 20-30 minutes. Don’t be suprised to see your portions decrease and the need for second helpings to vanish!
Winter is finally here. During December, January and February it is very cold and with the cold weather comes lack of motivation for exercise. There is absolutely no reason why you shouldn’t exercise during the winter. Yes it’s cold, but if you work out it will help warm you up! If you are going to be exercising in cold weather there are a few helpful tips I would like to give you:
- Layer It Up – The best clothing to wear is the dri-fit clothing. Dri-fit clothing helps to wick away sweat off of your body. It is also very light clothing. When you dress in layers make sure you can easily take some thing off as soon as you start sweating and you are able to put it back on later. So start with a light dri-fit shirt followed with a fleece jacket & then top it off with a light water proof jacket.
- Hats & Gloves – When you are exercising in cold weather your body warms the core first. You’ll notice that your ears, fingers & feet will get the coldest. Be sure to wear gloves and a stocking cap. If your looking to keep your feet warm make sure your running shoes are a half size or a full size bigger so that you can where thicker socks.
- Scarves – If you have a hard time breathing in cold air then you may want to invest in a scarf or a face mask so that your air is warmer.
- Don’t Forget Water – Just because you may not feel like you are sweating does not mean you shouldn’t drink water. Keep hydrated people.
Other exercise options are:
- Mall walking
- Exercise DVD’s
- WII fit
- Join a fitness center
It’s time for the holidays again and it is really easy to get caught up in all excitement of the season… also all the excuses of the season as well. To help keep you all on track I’ve made a list of items that can be purchased at Wal-Mart or Target.
The best piece of equipment anyone could own would be a pedometer. A pedometer counts the steps we take each day and each day you should strive to get at least 10,000 steps. If you have one then you should wear it daily. A pedometer ranges in prices from $7.77-$34.99.
Another great fitness tool would be a stability ball and they start around $10.47 each. When you purchase a stability ball make sure you look at the size chart. Stability balls are size based upon your height.
Here are some other great stocking stuffers for any young adult in the family: resistance bands, exercise mats, free weights, & a foam roller.
(Do not forget to always consult with a physician before engaging in any physical activity)
According to Wikipedia the word selfish means, it’s an act of placing one’s own needs or desires above the needs or desires of others. It’s ok to care about yourself, especially when it comes to your health. Sometimes we have to be selfish & put our own needs ahead of others.
It’s nice to have a few minutes to yourself every now & then, and what better way to do it than getting some exercise in. Exercise helps with our self-esteem. For many people you can’t help but to have a more positive attitude after you work out. According to wikipedia physical activity can also help prevent depression & can even augment an individual’s sex appeal or body image. Exercising can limit the risks for cardiovascular disease, heart disease, type 2 diabetes & obesity.
It’s important that we all take 30 minutes a day to concentrate on ourselves & get some exercise in. Here are a few helpful tips to help you out:
- Pack a gym bag. We pack our lunches so why not pack a bag for working out. If you have clothes, shoes, & ipods ready to go you are more likely to go to the gym or go for a walk after work.
- We have 112 parks located around the Oklahoma City area. We have 32 walking paths. Make sure to find one around your home & work.
- Get an accountability partner. It’s easier to go when you have someone to go with.
Remember positive attitudes make positive changes!
A report was recently released by the College of Public Health at George Washington University detailing the cost of obesity for both men and women (full version available here) . There were some surprising stats revealed. The authors concluded that the cost of being obese (defined in this study as BMI>30) is $4879 per year for men and $2646 per year for women, six to nine times higher than the health and work related costs of those with a BMI of less than 30. This does not even take consumer costs such as larger clothing, food, over-the-counter medicines, etc. into consideration.
This study serves to underscore the need for a holistic approach to treat obesity at all levels. Hopefully, it will push insurance companies, primary care physicians, health departments and other health education and prevention outlets to more aggressively promote treatment for what is quickly becoming an epidemic.
Give us some feedback on this one…do you agree with the findings of the study? Are there any hidden costs that were missed? Do you think this will spur more aggressive treatment of obesity? Feel free to comment in the area below or post on our Facebook page.
You know what I believe is the best medicine to take? Exercise. You may be wondering how is exercise like medicine? Well the reality is that exercise can not only keep a number of health conditions away but it can help treat other ones.
Think about it. What is the number one health issue in this country? It is obesity. Obesity leads to a number of other health conditions like diabetes and heart disease. If you start by medicating obesity with exercise, you avoid some of these other serious health conditions. In turn you avoid things like insulin or blood pressure pills.
What about exercise and stretching as a treatment plan? I can say that I have personally wittnessed the majority of my patients say they have less aches and pains after they’ve started a regular stretching routine. Some patients even state that they no longer need wrist braces for carpal tunnel or regular Chiropractor visits for their back since beginning their daily stretching routine. Some have made claims that headaches and other common ailments have gone away with the introduction of exercise into their lives.
I would even say that some emotional conditions could be avoided with exercise. Think about depression. Depression causes you to lose motivation and energy. If you medicate yourself with exercise, you are forcing yourself out of that slump.
Now please don’t misunderstand me. I am not saying that exercise is the cure-all for everything. There are definitely conditions, including depression, where something more is necessary. My point is that maybe we shouldn’t always be so quick to jump to medication. Maybe we should consider exercise as an optional medication.
Anyone who exercises on a regular basis can vouch that you feel better about yourself. You have more energy, you are more flexible and you gain more strength. When you are committed to a regular stretching and exercise routine it can have positive psychological effects as well. There is something rejuvenating within the mind and spirit that happens when you are taking care of your body.
Walk or bicycle outside, and all of these are great ways to stay active. When you have a break in your work or school day, get outside for 10 to 15 minutes and go for a brisk walk in the fresh air. This also helps refresh your mind.
If you have young kids, the outdoors becomes a treasure chest of options for activities. With your kids, you can join in a game of tag, go swimming, hit the local bike trail and run through the sprinklers. By staying active, you can keep up with the kids again.
When the weather is questionable, bring your activities inside. Vacuuming, cleaning the windows, preparing a meal and mopping the floor are ways to burn a few calories while getting things done around the house. Turn on some music and do these household chores with a little more pep in your step to burn a few extra calories.
You can also work in basic exercises such as squats, crunches and push-ups at home in the living room (only if you are stretching daily).
Working Fitness Into Your Daily Activities
When you’re sitting at your desk in class or at work, flex and tighten your abs, buttocks, hamstrings or quadriceps and hold for 30 seconds. Repeat. When you start to get tired in the afternoon, walk around the office, or take the stairs to fill up your water bottle.
Watching TV? Perfrom your stretches during each commercial break, most commercial’s last about 20 seconds and that is how long you should be holding each of your stretches!