Menu Ideas

Brown Bag Ideas Made Easy

The suggestions here are included to help take some of the work out of packing a healthy, yet exciting lunch each day. Each of the lunches shown here contains 500 to 700 calories and less than 15 grams of fat. Use them to plan your menu in the days ahead and give your favorites a regular rotation on your lunch schedule.

Menu # 1
Turkey (three ounces), mustard, and lettuce on whole wheat bread
One small bag of baked potato or nacho chips
One medium banana
Water

Menu # 2
Whole wheat pita stuffed with tuna, low-fat dressing, celery, sprouts, and diced tomato
One small can of bean soup with six saltine crackers
One medium orange
Water

Menu # 3
Two slices of vegetarian pizza (toppings include mushrooms, onions, tomatoes and pineapples)
Two graham crackers
Six ounces skim milk
One handful of grapes

Menu #4
One medium bowl of lean meat chili (prepared the night before). Drain fat!
Four saltine crackers
½-cup low-fat cottage cheese with pineapple slices
One medium apple
One large glass of iced tea

Menu # 5
Roast beef (three ounces), horseradish, and tomato on rye bread
A small tossed salad with carrots and low-calorie dressing
One medium pear
One six-ounce glass of skim milk

Menu # 6
One medium chicken breast steamed with garlic, and 1/2 cup wild rice (Prepared the night before)
One medium peach
Walnut and orange salad made with low-fat mayonnaise
One Large glass of apple juice

Menu # 7
One chicken and lettuce stuffed tortilla with 1/8 cup Colby cheese and salsa
One small bag of baked tortilla chips
One cup of non-buttered corn (prepared in microwave at work)
Water

Menu #8
A small plate of penne pasta with red sauce (prepared the night before). Watch the fat and calories in the sauce
One slice whole wheat garlic bread
One medium apple
One large glass of 100% grape juice

Lunch on the Run

Lunch On The Run

➤ Almost 60 percent of individuals consume a commercially prepared lunch at least once a week. Close to one-quarter consume a commercially prepared lunch five or more times per week.

➤ The typical person (age 8 and older) consumes an average of 4.2 meals prepared away from home per week, or 218 meals per year.

➤ Dinner is the meal most likely to be privately prepared and the meal least likely to be skipped.

➤ Males age 55 to 64 and females age 45 to 54 skip lunch the most often, skipping almost one lunch per week. Individuals under age 13 are least likely to skip lunch.

➤ Businessmen and women represent an important customer group for fast food restaurants, as well as teenagers and senior citizens. More than eight out of 10 operators reported that businessmen and women
are important to their business.

Source: National Restaurant Association

Dehydration/Hydration

Avoiding Dehydration, Proper Hydration

Warm weather brings with it thoughts of cool ocean breezes, napping in a hammock, and sipping a tall glass of lemonade. Now hold on to the mental image of that lemonade because summer is also a time to be wary of dehydration: the lack of sufficient water in the body.

Water is important to the body at all times, but especially in warm weather. It keeps the body from overheating. When you exercise, your muscles generate heat. To keep from burning up, your body needs to get rid of that heat. The main way the body discards heat in warm weather is through sweat. As sweat evaporates, it cools the tissues beneath. Lots of sweating reduces the body's water level, and this loss of fluid affects normal bodily functions.

Signs of dehydration
If you suspect that someone is dehydrated, seek immediate medical attention.

Signs of dehydration include:

• fatigue
• loss of appetite
• flushed skin
• heat intolerance
• light-headedness
• dark-colored urine
• dry cough

The best way to beat dehydration is to drink before you get thirsty. If you wait until after you're thirsty, you're already dehydrated.

How to avoid dehydration
According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16- 20 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. When you are finished with the activity, you should drink more. How much more? To replace what you have lost: at least another 16 to 24 ounces (2- 3 cups) .

One way to make sure you are properly hydrated is to check your urine. If it's clear, pale or straw-colored, it's OK. If it's darker than that, keep drinking!

Beverages: some hydrate, others dehydrate
Some beverages are better than others at preventing dehydration. Water is all you need if you are planning to be active in a low or moderate intensity activity, such as walking, for only an hour or less. If you plan to be exercising longer than that, or if you anticipate being out in the sun for more than a few hours, you may want to hydrate with some kind of sports drink. These replace not only fluid, but also chemicals like sodium and potassium, which are lost through perspiration. Too much or too little sodium and potassium in the body can cause trouble. Muscle cramping may be due to a deficiency of electrolytes, such as sodium and potassium.

Alcoholic and caffeinated beverages, such as coffee, teas, and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach. If you're going to drink fruit juices while exercising, you may try diluting them with 50% fruit juice and 50% water first.

Adequate hydration will keep your summer activities safer and much more enjoyable. If you need to increase your fluid intake, keep an extra pitcher of water with fresh lemons, limes, or cucumber in the refrigerator.

References
UpToDate. Patient information: Dehydration (The Basics). www.uptodate.com Accessed July 26, 2012
Centers for Disease Control and Prevention. Water: Meeting Your Daily Fluid Needs. www.cdc.gov Accessed July 26, 2012

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Free Courses Available to You for Personal Growth & Development

At First Housing University, there are 43 courses available just for Personal Development and they're Free to YOU as a First Housing employee!

Check them out at www.firsthousingu.com.  Click on Browse Training, then Personal Development. If you haven't already logged in to FHU, contact Anne or Christa for login information!

Drink 8 Glasses of Water a Day

Drink 8 glasses of water a day

Why it works:

Water is not just a thirst quencher—it may speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest as due to the work the body did to absorb it.

"When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin.
 

Add it in:

Increasing water consumption to eight glasses per day may help you lose about eight pounds in a year, says Boschmann, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

 

Source: www.fitbie.com

Keep on Walking!

Take 5,000 more steps a day

Why it works: 

A typical person takes about 5,000 steps per day between going to work, running errands, and doing chores around the house. Doubling that number can have significant health benefits: higher "good" HDL cholesterol levels, lower blood pressure, improved glucose control, and yes, a lower number on the scale. (Video: Walk Stronger, Longer) Walking more steps per day also leads to a lower percentage of body fat and slimmer waists and hips, reports a University of Tennessee study of 80 women. An earlier University of South Carolina study of 109 people showed that those who took fewer than 5,000 steps per day were, on average, heavier than people who took more than 9,000.

Add it in: 

Wear a pedometer to make sure you log your 5,000 extra steps, or aim for about 50 minutes of extra walking (2 1/2 miles) per day. In the Tennessee study, "Some of the women walked with friends; others increased their steps by taking the stairs and parking farther away," says lead researcher Dixie Thompson, PhD. (For more innovative gear ideas, check out our list of the Best Fitness Gifts. )

Source:  www.fitbie.com

A few extra steps, extra water, and we are all on our way!

A few extra steps, extra water, and we are all on our way!

Forget weight-loss fads. Simple strategies such as drinking water, eating more fiber, taking more steps & chatting with a friend will help you slim down.

http://fitbie.msn.com/slideshow/best-ways-to-lose-weight

Power Up Your Walk!

Get more from each step with these supersimple exercises

There’s more to good walking form than standing up straight.  Proper foot alignment and a powerful push-off keep you walking longer and stronger.  Make good technique second nature with these exercises from Suki Munsell, PhD, developer of Dynamic Walking.

Shirt Pull

Lengthens spine to prevent slumping
Cross your arms at the wrists in front of your waist and raise your arms, as if you’re pulling a shirt up and over your head.  Grow taller as you reach up. Lower your arms, letting your shoulders drop into place.  Repeat frequently during a walk to avoid back tightness.

Pendulum Swing

Keeps hips lifted for a smooth stride
Holding on to something for support, like the back of a chair, balance on your right leg and swing your left leg forward and backward 8 to 10 times without touching your foot to the ground.  Repeat, this time swinging your right leg.

Heel-Toe Roll

Realigns feet and knees
Stand with your feet parallel, one shoe-width apart.  With your knees slightly bent, roll from heel to toe 8 to 10 times, rocking back and forth down the center of your feet.

Kick Sand

Increases push-off power
Standing tall, scrape the ground with one foot as if to kick sand behind you, like a dog digging a hole.  Use your whole leg, from the hip to the butt.  Don’t lean forward too much.  Repeat 6 times on each side.

Source: Prevention – Big Book of Walking Workouts, Rodale Publishing

Anatomy of a Walk

What happens to your body with each step

0:00 – 5:59

Your heart rate revs from about 70 to 100 beats per minute (bpm), warming muscles.  Stiffness subsides as joints release lubricating fluid.  Your body burns an average of 5 calories per minute, compared with only 1 per minute at rest.

6:00 – 10:59

Your Heartbeat Increases to about 140 bpm, and you burn an average of 6 calories per minute.  A rise in blood pressure is countered by the release of chemicals that expand blood vessels, bringing more blood to working muscles.

11:00 – 20:59 

Your blood vessels Expand to release heat, and you start perspiring.  Levels of hormones such as epinephrine and glucagon rise to release fuel to muscles.

21:00 – 45:59

Your Body Releases tension, thanks to a dose of endorphins, insulin, which helps store fat, drops as you burn more fat.

46:00 – 60:00

Your Muscles May Feel Fatigued as carb stores are reduced.  Your heat rate and breathing slow, but calorie burn will remain elevated for up to 1 hour.

Source: Prevention – Big Book of Walking Workouts, Rodale Publishing

How to Walk Smart

Fast-Track Fitness Goals and Prevent Injuries with these tips from the Pros

Walking is one of the simplest forms of exercise – all you need to begin is a good pair of walking shoes.  But taking the time to learn some basic strategies and techniques can increase your enjoyment, prevent injuries, and help you reach your fitness and weight loss goals faster.  Read on for answers to frequently asked questions about walking, as well as supersimple moves that will increase your stamina and help you stay healthy.

When Should I Walk?  It varies from one person to the next.  For some people, mornings are easiest, while others find it best to get out for a stroll in the afternoon.  The most important thing is to schedule your walks on your calendar and make them a priority that won’t get bumped.

However, be flexible.  As the seasons change and summer approaches, morning walks, when it’s still cool out, might be more enjoyable.  If you live in a chilly climate, warmer midday walks might be best.

The real question is, when are you most willing and able to fit your walk into your daily schedule?  That’s the best time for you.

Should I Eat Before I Walk?  Again, the answer depends on the person.  A small snack an hour before your workout can fuel you up without weighing you down.  Make sure you’re hydrated before you head out and keep your presweat snack small and simple – especially if you’re going for a b risk or vigorous walk.  Try a piece fruit or some low-fat or fat-free yogurt.  The human body doesn’t particularly like digesting food and exercising hard at the same time.

That said, a leisurely stroll after a large meal may enhance digestion and burn a few extra calories.  However, walking before a meal works just as well, provided you don’t have any problems with your blood sugar that could cause it to drop too low.  If that meal happens to be breakfast, be sure to drink a glass of water before heading out.  Your body may be dehydrated after a night’s sleep.  If you don’t eat before exercising, refuel with a healthy breakfast, such as scrambled eggs and fruit, or a muscle-building snack like a glass of low-fat chocolate milk.

Do I Have to Warm Up and Stretch Before I Walk?  Most people think they should stretch and then walk.  But the best warm-up is simply 5 to 10 minutes of slower walking: it preps your whole body.  Save your stretching for the end of your walk, when your muscles and joints are loose.  Just remember to also set aside time for another 5 minutes of slower cool-down walking because stopping abruptly to stretch can make you feel dizzy.

How Can I Determine How Fast I’m Walking?  The easiest way to gauge your speed is to count the number of steps you take per minute.  Experts use this number to calculate pace, based on an average stride length of 2½ feet.  (Your stride length is the distance from the heel of one foot to the heel of the other foot when you take a normal step.)  To make it even easier, we’ve done the math for you.

70 steps per minute = 30 minutes per mile = 2 miles per hour
105 steps per minute = 20 minutes per mile = 3 miles per hour
140 steps per minute = 15 minutes per mile = 4 miles per hour

If you pay attention to your steps, after a while you’ll be able to estimate your pace fairly accurately without bothering to count.  You’ll just know what a 20- or a 15-minute mile feels like.

How Many Calories Do I Burn By Walking a Mile?
An average 150-pound person burns between 80 and 100 calories per mile.  But that number changes depending on many factors – height, weight, fitness level, terrain, clothing, and temperature.

If your goal is to lose weight, forget about the numbers and focus on developing a healthy eating plan, incorporating as much physical activity into your daily routine as possible, and walking for at least 30 minutes per day.

How Can I Evaluate My Fitness Level as a Walker?  James Rippe, MD, founder of the Ripee Lifestyle Institute in Celebration, FL, and a professor of bio-medical sciences at the University of Central Florida, has developed the following formula to help walkers assess their fitness by age.  Walk 1 mile as quickly as you can, then compare your time:

Under 30 – If you can walk 1 mile in 13 minutes or less, you’re in great shape.
30 to 39 – A 14-minute mile means you’re in good cardiovascular health.
40 to 59 – A 14- to 15-minute mile means you’re in peak condition.
60 to 69 – Doing a 15-minute mile is an excellent pace.
70+ – If you can walk 1 mile in about 18 minutes, you’re very fit.

If you exceed the ideal time for your age group by 3 to 6 minutes (or more), you’re not in the best shape aerobically.  But don’t worry; just keep walking.  Exercising consistently can lower your time.

Source: Prevention – Big Book of Walking Workouts, Rodale Publishing

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