A LIVESTRONG Day Event LIVESTRONG Day 2010 LIVESTRONG.org
Support cancer survivors!!
check it out Live strong and ~be-well
Thursday, September 30, 2010
Wellness Weekly
Sorry I missed you last week, but be-well-blogger is back at it! :)
through the fall and winter our activity levels have too high a tendancy to deminish. here is a great article from babyfit.com that can offer any reader a tip or two about keeping mind and body active and well through the "indoor" seasons!
Energy Boosts at Work
Stay Alert All Day, Every Day -- By Mike Kramer and Liz Noelcke, Staff Writers
You see the computer screen, but you really don’t. It’s more like a two-foot blur. Your eyes are between open and closed, although you’re not sure where. At the moment, you have no idea what you’re working on. And it’s only 3 p.m. Sound familiar? Is this a typical afternoon or morning? Are you looking for an energy boost at your desk? Office life can suck the energy right out of you, if you let it. But, there are numerous ways to take advantage of your workspace and stay energetic all day.
Did you realize bad posture alone can give your brain up to 30% less blood and oxygen? Along with good posture, the most effective way to fight energy lulls is with heavy doses of good stretching and good breathing. Shoot for five minutes of mental or physical activity per hour, every hour at the computer.Here are more, different ideas for rejuvenating your mind and body. Each will only take a few minutes.
· Find a few sturdy, thick phonebooks and do some step aerobics.
· Massage your head and shoulders. Find trigger points of tension in the shoulders and base of the skull. Hold pressure for 6-10 seconds. Don’t forget your face and jaw.
· Take two steps back from your desk and lean forward until you’re at an angled push-up position against the edge of your desk. Do a couple quick sets.
· Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head.
· Close your door and shadow box. Imagining a stressor while you’re punching will increase your energy, guaranteed.
· Jumping jacks. Simple, quick and pumps you up.
· Squeeze a stress ball. Relieves stress while strengthening forearms and wrists for typing.
· Try word puzzles. Keep a jigsaw puzzle in your office.
· Switch hands with whatever you’re doing.
· Stand perfectly still for two minutes. Regroup.
· When you first arrive at work, take as long as possible before sitting down.
· Forget the boardroom. Hold walking meetings.
· Hand-deliver mail, memos and faxes.
· Chat face-to-face instead of by e-mail or phone.
· Use a bathroom on the other side of the building or another floor.
· Have a lot of phone time? Buy a cordless and move around while talking.
Another approach, one that adults rarely consider but could greatly benefit from, is a nap. A 2001 survey by the National Sleep Foundation found that 63% of Americans don’t get enough sleep. Naps will combat this. They cannot replace a good night’s sleep, but they can help you perform at your peek throughout the day. Plus you can save that daily $4 on Starbucks, because the energy you gain from a nap is better and longer lasting than caffeine. The ideal nap length is 20 minutes, easily squeezable into the workday.No matter the method, try to find tricks that work for you. Remember, if you don’t want to feel drained at the end of the work day, you don’t have to.
I hope that you try one or more of these tips! I have and they do work!! Life is about CHOICES right, so choose to do well for your self!!
~be-well
through the fall and winter our activity levels have too high a tendancy to deminish. here is a great article from babyfit.com that can offer any reader a tip or two about keeping mind and body active and well through the "indoor" seasons!
Energy Boosts at Work
Stay Alert All Day, Every Day -- By Mike Kramer and Liz Noelcke, Staff Writers
You see the computer screen, but you really don’t. It’s more like a two-foot blur. Your eyes are between open and closed, although you’re not sure where. At the moment, you have no idea what you’re working on. And it’s only 3 p.m. Sound familiar? Is this a typical afternoon or morning? Are you looking for an energy boost at your desk? Office life can suck the energy right out of you, if you let it. But, there are numerous ways to take advantage of your workspace and stay energetic all day.
Did you realize bad posture alone can give your brain up to 30% less blood and oxygen? Along with good posture, the most effective way to fight energy lulls is with heavy doses of good stretching and good breathing. Shoot for five minutes of mental or physical activity per hour, every hour at the computer.Here are more, different ideas for rejuvenating your mind and body. Each will only take a few minutes.
· Find a few sturdy, thick phonebooks and do some step aerobics.
· Massage your head and shoulders. Find trigger points of tension in the shoulders and base of the skull. Hold pressure for 6-10 seconds. Don’t forget your face and jaw.
· Take two steps back from your desk and lean forward until you’re at an angled push-up position against the edge of your desk. Do a couple quick sets.
· Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head.
· Close your door and shadow box. Imagining a stressor while you’re punching will increase your energy, guaranteed.
· Jumping jacks. Simple, quick and pumps you up.
· Squeeze a stress ball. Relieves stress while strengthening forearms and wrists for typing.
· Try word puzzles. Keep a jigsaw puzzle in your office.
· Switch hands with whatever you’re doing.
· Stand perfectly still for two minutes. Regroup.
· When you first arrive at work, take as long as possible before sitting down.
· Forget the boardroom. Hold walking meetings.
· Hand-deliver mail, memos and faxes.
· Chat face-to-face instead of by e-mail or phone.
· Use a bathroom on the other side of the building or another floor.
· Have a lot of phone time? Buy a cordless and move around while talking.
Another approach, one that adults rarely consider but could greatly benefit from, is a nap. A 2001 survey by the National Sleep Foundation found that 63% of Americans don’t get enough sleep. Naps will combat this. They cannot replace a good night’s sleep, but they can help you perform at your peek throughout the day. Plus you can save that daily $4 on Starbucks, because the energy you gain from a nap is better and longer lasting than caffeine. The ideal nap length is 20 minutes, easily squeezable into the workday.No matter the method, try to find tricks that work for you. Remember, if you don’t want to feel drained at the end of the work day, you don’t have to.
I hope that you try one or more of these tips! I have and they do work!! Life is about CHOICES right, so choose to do well for your self!!
~be-well
Monday, September 20, 2010
WW@JSC will Meet 9/28 at 11:00a.m.
All are invited to attend the Wellness Works at JSC meeting. We'll discuss upcoming programing and past events. Meeting space is the 1867 Room in Dewey.
Friday, September 17, 2010
Wellness Weekly
So, with the seasons change...I have been feeling that erge to eat hearty dinners that leave me feeling nice and full, warm and comfy. As the cool of fall sets in you may find yourself in the same boat. Here are some tips to keep it light while not sacrificing that good-old home cooked meal feeling and taste that this time of year finds us craving!
Healthy Cooking Secrets
Achieving a good diet depends on nutrition awareness, smart food choices and healthy cooking methods. Minus one of these elements, it can be difficult to maintain or lose weight. The U.S. Department of Agriculture (USDA) reports that Americans, in general, ingest too many calories and too high a proportion of salt, sugar, fat and cholesterol. Obesity, heart problems and other chronic diseases are the result. Thanks to public health initiatives, however, things are changing. As the American diet evolves, restaurant chefs and home cooks increasingly create lighter, more nutritious meals. By drawing on a handful of healthy cooking secrets, you can, too.
Reduce Saturated Fat Intake
Replace butter at the table with olive tapenade, nut butter or bean puree, such as hummus. The American Dietetic Association (ADA) notes that flavorful, nutritious spreads make worthy condiments in a good diet.
Lighten Up Salads
Light or low-fat salad dressings have more water and vinegar than oil. Non-fat dressings skip the oil completely and concentrate flavors more intensely. The American Heart Association (AHA) also suggests using these as dips for veggies and marinades for meats.
Sub for Salt
Cook from scratch to control salt content. The USDA notes that many retail packaged foods have very high salt content, even healthy choices, such as salsa and frozen vegetables. The AHA suggests adding dry mustard or a little diced fresh chile pepper to vegetable dishes instead of salt.
Use Healthy Cooking Methods
Frying should be your last resort when heating foods. To minimize oil use, stir fry in a wok or saute in a nonstick pan. To lose weight, poach, steam, roast, broil or grill everything you cook. The AHA shares the secret that low-fat, low-sodium broth adds flavor to these healthy cooking methods.
Bake Lighter
If you're trying to lose weight, you can still enjoy baked items in a good diet. The oil or butter in muffins and cakes can be replaced with an equal amount of pureed bananas or applesauce, the AHA reports. The ADA recommends adding a handful of nutritious almonds or hazelnuts to baked goods, salads and main dishes for punch.
Reduce Dairy Fat
If you cook with heavy cream or whole milk, opt for lower-fat dairy products. The USDA relates that these contain the same calcium and vitamin content as high-fat versions.
Enjoy Creamy Sauces
The AHA calls low-fat cottage cheese the sensible secret ingredient in a good diet. To sub for sour cream or heavy cream in recipes, use half unsalted low-fat cottage cheese and half low-fat yogurt. If you're trying to lose weight, use non-fat cheese and yogurt.Read more: http://www.livestrong.com/article/111005-cooking-secrets/?utm_source=septembernewsletter&utm_medium=email&utm_campaign=100914#ixzz0znCQbUDn
brought to you by: livestrong.com and be-well-blogger~
Live strong is a great site check out more of what it has to offer on your time and let me know anything you stumble across that you think should be shared with the community via the WellnessWorks Blog!
~be-well
Healthy Cooking Secrets
Achieving a good diet depends on nutrition awareness, smart food choices and healthy cooking methods. Minus one of these elements, it can be difficult to maintain or lose weight. The U.S. Department of Agriculture (USDA) reports that Americans, in general, ingest too many calories and too high a proportion of salt, sugar, fat and cholesterol. Obesity, heart problems and other chronic diseases are the result. Thanks to public health initiatives, however, things are changing. As the American diet evolves, restaurant chefs and home cooks increasingly create lighter, more nutritious meals. By drawing on a handful of healthy cooking secrets, you can, too.
Reduce Saturated Fat Intake
Replace butter at the table with olive tapenade, nut butter or bean puree, such as hummus. The American Dietetic Association (ADA) notes that flavorful, nutritious spreads make worthy condiments in a good diet.
Lighten Up Salads
Light or low-fat salad dressings have more water and vinegar than oil. Non-fat dressings skip the oil completely and concentrate flavors more intensely. The American Heart Association (AHA) also suggests using these as dips for veggies and marinades for meats.
Sub for Salt
Cook from scratch to control salt content. The USDA notes that many retail packaged foods have very high salt content, even healthy choices, such as salsa and frozen vegetables. The AHA suggests adding dry mustard or a little diced fresh chile pepper to vegetable dishes instead of salt.
Use Healthy Cooking Methods
Frying should be your last resort when heating foods. To minimize oil use, stir fry in a wok or saute in a nonstick pan. To lose weight, poach, steam, roast, broil or grill everything you cook. The AHA shares the secret that low-fat, low-sodium broth adds flavor to these healthy cooking methods.
Bake Lighter
If you're trying to lose weight, you can still enjoy baked items in a good diet. The oil or butter in muffins and cakes can be replaced with an equal amount of pureed bananas or applesauce, the AHA reports. The ADA recommends adding a handful of nutritious almonds or hazelnuts to baked goods, salads and main dishes for punch.
Reduce Dairy Fat
If you cook with heavy cream or whole milk, opt for lower-fat dairy products. The USDA relates that these contain the same calcium and vitamin content as high-fat versions.
Enjoy Creamy Sauces
The AHA calls low-fat cottage cheese the sensible secret ingredient in a good diet. To sub for sour cream or heavy cream in recipes, use half unsalted low-fat cottage cheese and half low-fat yogurt. If you're trying to lose weight, use non-fat cheese and yogurt.Read more: http://www.livestrong.com/article/111005-cooking-secrets/?utm_source=septembernewsletter&utm_medium=email&utm_campaign=100914#ixzz0znCQbUDn
brought to you by: livestrong.com and be-well-blogger~
Live strong is a great site check out more of what it has to offer on your time and let me know anything you stumble across that you think should be shared with the community via the WellnessWorks Blog!
~be-well
Wednesday, September 15, 2010
Tomorrow We Start Walking...
To our warm relaxing destination in South Carolina!!
Join the Fall Pedometer Challenge, Starting this Thursday...
Dust off your pedometers and get moving! It’s amazing how active we think we are, but in reality we get less than the recommended 10,000 steps a day. Join others in this 12-week challenge that’ll incorporate your movements and healthy habit choices into miles. The goal is to cover 1,107 miles going from Johnson, VT to sunny, warm Charleston, SC. Sign-up with Linda Davis and Nita Lanphear, challenge starts tomorrow!
Join the Fall Pedometer Challenge, Starting this Thursday...
Dust off your pedometers and get moving! It’s amazing how active we think we are, but in reality we get less than the recommended 10,000 steps a day. Join others in this 12-week challenge that’ll incorporate your movements and healthy habit choices into miles. The goal is to cover 1,107 miles going from Johnson, VT to sunny, warm Charleston, SC. Sign-up with Linda Davis and Nita Lanphear, challenge starts tomorrow!
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