What Portion Control is Not

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When I talk with people about portion control, most think I’m starving myself. I’ve been at this since Dec. 3, and I haven’t been starving once.

Portion control is not:

- eating like a bird
– eating food that tastes like cardboard
– starvation

Portion control is:

- eating more vegetables – and you can eat a lot. Great nutrition, fiber, and tasty.
– eating more fruit
– eating protein smarter – chicken, fish, Greek yogurt, quinoa (a seed that has a surprising amount of protein)
– eating nuts
– eating whole grain breads (be careful not to over do it here)

There are tons of cookbooks that have easy recipes to help you eat better. Use a tool like My Fitness Pal to help you determine portion sizes. Go see a nutritionist. There are resources on the web (like this blog). Use them.

Portion control: it works if you work it.

Wellness Programs

By News Reports
January 31, 2013

More American workers recognize the rewards of participating in workplace wellness programs, according to the latest survey from Principal Financial. Sixty-two percent of workers, up from 55% in 2011, believe workplace wellness activities are successful in improving health and reducing health risks.

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By taking advantage of workplace wellness offerings, American employees are approaching their work with more energy and motivation. Fifty-one percent of respondents feel wellness benefits encourage them to work harder and perform better, and another 59% of program participants say they have more energy to be productive at work as a result of their participation in employer-sponsored wellness programs.

“As wellness programs become more established in the workplace, we are seeing a growing number of employees appreciate – and expect – that their employer offers these benefits,” says Lee Dukes, president of Principal Wellness Company, a subsidiary of the Principal Financial Group. “In the wake of the financial crisis, which has left many companies stretched thin, maintaining a productive workforce is a priority for organizations.”

Nearly half (45%) of employees agree that an employer-sponsored wellness program would encourage them to stay in their current employment situation, up from 40% in 2011. Additionally, 43% of participants say wellness programs have led them to miss fewer days of work, up 8% from 2011. Despite the apparent benefits, about a third (34%) of workers still do not participate in any of the wellness programs offered by their employers.

Participants also cited an increase in the following employer incentives:

17%, up from 9% the previous year, say their employer offers contributions into a health savings account or health reimbursement account.

Read more here: http://ebn.benefitnews.com/news/workers-seeing-success-with-wellness-programs-2730607-1.html

The Healthiest Cooking Methods Explained

by Kathryn Siegel

News flash: There are plenty of ways to cook up juicy and flavorful food without adding tons of unnecessary extras. While most people know to ditch the fryer when cooking up healthy meals, many don’t think about how their cooking method affects the nutritional make-up of their entrée.

Heat can break down and destroy 15 to 20 percent of some vitamins in vegetables — especially vitamin C, folate, and potassium. And as you’ll see below, some methods are more detrimental than others! (This is why raw foodists cut out cooking altogether, claiming that uncooked food maintains all of it’s nutritional value and supports optimal health.)

But other studies suggest certain foods actually benefit from cooking. With carrots, spinach, and tomatoes, for example, heat facilitates the release of antioxidants by breaking down cell walls, providing an easier passage of the good guys from food to body[1].

The Methods

Read the rest of this here: http://greatist.com/health/healthy-cooking-methods/

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3 Reasons to have a Personal Theme this Year

by Mark Miller

The New Year is here. Although the amount of emails may have subsided over the last 2 weeks, the workload is not diminished. We’re back in the trenches. So how do you keep your head up as a leader? How do you maintain your focus and keep the main thing the main thing? One tactic to consider is to have a personal theme for the year.

First, here is a simple definition and a few examples:

A personal theme can be a word or a phase – it’s intent is to capture and reinforce an important message or idea.

Here are a few examples from college football – Mark Richt, coach and the Georgia Bulldogs recently employed the theme: “Finish” to challenge his team to finish the drill in practice, finish the block or the route and finish the game. Chip Kelly the Coach of the Oregon Ducks used the theme: “Win the Day.” This was intended to help keep his team focused on today’s game, not next week’s game.

Last year, my theme was, “Today Matters.” I was trying to strengthen my personal daily disciplines. In 2013, my theme is “Fit.” I certainly want to be “fit” in all areas of my life – but as I enter the new year, I want to be fit to lead. I believe this starts with leading myself well. So, I’m going to allocate incremental time and energy to work on my spiritual growth and physical fitness in 2013.

So, why should you consider establishing a theme for the year?

Read more here: http://greatleadersserve.org/3-reasons-to-have-a-personal-theme-for-the-year/

The No-Cardio Workout

Build muscle and burn fat this year, starting with this six-week plan—zero cardio required!

Nate Miyaki
Photography by: Dustin Snipes
New Year's Resolution Workout
This is the year you’ll get the body you want. No, really, this is it. We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. Both your training and your diet are covered, so you have no more excuses. No more wondering about how many sets and reps to do, how many calories to consume, or whether you got enough protein or too much fat. In fact, you don’t even have to suffer long bouts of cardio—there is no need for any on this plan.

Follow this workout program, and be prepared to make some amazing changes. It’s not as hard as you think.

How it works>>

Read more at:  http://www.mensfitness.com/training/lose-weight/the-anti-cardio-workout

 

How to Get Rid of Fat Around Internal Organs

Visceral fat is internal fat that accumulates around your organs. Most of this fat is located in the abdominal area. According to MayoClinic.com, an accumulation of fat around your organs can increase your risk of heart disease, diabetes and other serious health problems. Getting rid of visceral fat gets harder as you get older. Your body’s fat content also increases as you age, so you will need to work harder and consistently to ensure that your abdominal fat doesn’t increase.

Step 1

Perform moderate-intensity aerobic training on a daily basis. MayoClinic.com recommends choosing an activity that fits both your goals and current health and fitness level. Anything from playing tennis to hiking to taking indoor cycling classes is a good choice as long as you do it on most days of the week and for at least 30 minutes a day.

Add strength training to your regular workout routine. According to MayoClinic.com, weight training can help conserve muscle mass. Muscle speeds up metabolism and makes fat burning easier and more effective. Strength train at least three times a week for 20 minutes or more to build muscle.

Step 3

Make dietary changes. Reduce your consumption of saturated fats and simple carbohydrates like white bread and sugars. Instead, eat whole grains like whole wheat and oats and unsaturated fats like olive oil and nuts. Also, switch to low-fat dairy and focus on lean proteins such as fish, chicken, soy and lentils.

Step 4

Lose weight. According to MayoClinic.com, you need to eliminate 3,500 calories in order to lose 1 lb. This means cutting 500 calories a day from your diet. Avoiding second servings, sharing a dessert with a friend and switching to diet soda are all effective ways to cut down your calorie intake.

Step 5

Stop smoking. According to a 2005 study published in the “Journal of Obesity Research,” people who smoke are more likely to have a higher amount of abdominal fat than people who don’t smoke.

Read more: http://www.livestrong.com/article/330089-rid-fat-around-organs/#ixzz2JZ7kwAFy

Why is Healthy Weight Important?

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Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.

What Is Overweight and Obesity?

Overweight is having extra body weight from muscle, bone, fat, and/or water. Obesity is having a high amount of extra body fat. Body mass index (BMI) is a useful measure of overweight and obesity. The information on this Web site will provide you with information about BMI (including limitations of this measure) and how to reach and stay at a healthy weight. Talk to your health care provider if you are concerned about your BMI.
What Factors Contribute To a Healthy Weight?

Many factors can contribute to a person’s weight. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits.

Energy Balance

Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):

The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)
More energy IN than OUT over time = weight gain
More energy OUT than IN over time = weight loss
To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that helps you maintain a healthy weight.

You can reach and maintain a healthy weight if you:
* Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
* Are physically active
* Limit the time you spend being physically inactive

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm

Defining Overweight and Obesity

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Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.

Definitions for Adults

For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the “body mass index” (BMI). BMI is used because, for most people, it correlates with their amount of body fat.

An adult who has a BMI between 25 and 29.9 is considered overweight.
An adult who has a BMI of 30 or higher is considered obese.

See the following table for an example:

Height Weight Range BMI Considered
5′ 9″ 124 lbs or less Below 18.5 Underweight
125 lbs to 168 lbs 18.5 to 24.9 Healthy weight
169 lbs to 202 lbs 25.0 to 29.9 Overweight
203 lbs or more 30 or higher Obese

It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have excess body fat. For more information about BMI, visit Body Mass Index.

Other methods of estimating body fat and body fat distribution include measurements of skinfold thickness and waist circumference, calculation of waist-to-hip circumference ratios, and techniques such as ultrasound, computed tomography, and magnetic resonance imaging (MRI).

Read more here: http://www.cdc.gov/obesity/adult/defining.html

Dangers of Obesity Video | American Health Journal

Watch this short, but sobering video. Don’t get depressed if you’re here. Do something about it. I have. In less than 60 days, I’ve moved from being obese to overweight (according to my BMI score). You can do it.

Dangers of Obesity Video | American Health Journal.