Part 1: Upper Body Exercises
The holiday season is notorious for temptation…From second helpings of holiday dinners to endless cookie baskets in the office break room, most of us find the pounds packing on from late November through the end of the year. While I never advise anyone to miss out on the richness of flavor during the holiday months (Pumpkin Pie is a staple in my holiday diet), we do need to find balance. Remember, we can enjoy seasonal treats by burning those calories off in fun and festive ways!
Calories Consumed Vs. Calories Burned
Apple Pie (1 slice = 300 calories) –> Putting up/decorating the Christmas Tree (151 cal/hour)
Egg Nog (1/2 cup = 180 calories) –> 1 hour of cooking (180 calories)
Candy Cane (45 calories) –> 15 minutes of cleaning up (62 calories)
Honeybaked Ham (1 slice=209 calories) –> 35 minutes of stacking firewood (206 calories)
Hot Chocolate with Whip Cream (12 oz = 250 calories) –> 1 hour of shopping for presents (249 calories)
Sweet Potato Soufflé (121g = 511 calories) –> Shoveling snow off the drive and sidewalks (700 cal/hr)
Roasted Chestnuts (100g = 220 calories) –> 30 minutes of sledding (242 calories)
Gingerbread Man (1 cookie = 76 Calories) –> Wrap presents for 1 hour (99 calories)
*calories estimated for a 145lb. woman. Increases of weight will increase the calories burned.
In the end it is all about balance and knowing that you can enjoy the holidays to the fullest if you remember to also get a little activity in there. So next time you reach for that second slice of pie, follow the sweet treat with a family outing to the skating rink and maximize the holiday fun!
When analyzing your body composition there are two numbers that we pay most attention to: Body Fat & and Fat Free Mass. I figured that for you to gain a better understanding of why these numbers are so important, I should take a few moments to explain what each one is and how we can strive to improve them!
Body Fat Percentage:
This is the percentage of your body that is comprised of fat. Because fat plays an important role in daily body functions, you need a certain amount of fat in order to live to your fullest. Fat is responsible for cushioning joints, protecting organs, regulating body temperature and storing vitamins. While you need a certain amount of fat, too much fat has adverse effects on the body and is associated with health risks such as diabetes, hypertension, heart disease, thyroid disorder, arthritis, sleep apnea, and many more. A healthy/desirable Body Fat % range based on your particular age and gender is located on the scale below:
Fat Free Mass:
This is your fat free mass, which is basically everything that is not fat: muscle, water, bone, connective tissue, etc. By increasing this mass you lower your body fat percentage, so look to improve this number by gaining muscle mass or improving bone strength(through impact exercises).
Ultimately, our goal is to have the optimal amount of body fat for maximal efficiency. We lower our health risks by staying in the healthy range, so eating healthy foods low in trans fats and saturated fats partnered with regular exercise are an essential part of your health plan. You can also increase your Fat Free Mass by engaging your muscles in regular resistance training. The more muscle your body has, the more efficiently it burns calories, so you lower body fat % from two angles!
How are you working towards the healthy body fat range? Please share some of the things you do to stay lean and healthy!
Want to know your numbers? Email me at firstname.lastname@example.org to set up your Body Comp Analysis!
What on earth is corporate wellness?
I will go ahead and apologize for my “on-camera” skills, but I thought I would share with you all a little about what I do here at Good Measure Meals™. Check out the video short below on GMM Corporate Wellness.
Corporate Wellness is one of those vague terms that are thrown around without much knowledge about what it actually comprises. I figured I could post this week’s blog about Corporate Wellness and what I actually do to help people understand why so much focus is being placed on employee health. Good Measure Meals™ hired me this past January to develop a Comprehensive Wellness Program that we could implement in the corporate environment. The thought is that GMM provides nutrition to our community, but so much can be done to expand on wellness through education and program implementation that will motivate and inspire working populations to invest in their health.
Think about the amount of time you spend at work. We’ll average 8 hours, which is ½ of your day that you spend awake, assuming you are getting the recommended amount of sleep. That means that half of your time Monday –Friday is spent at work, probably sitting at a computer, or performing tasks that have minimal physical activity requirements. Partner the sedentary workplace environment with a lunch rush that leaves you foregoing a balanced diet and also increasing stress from deadlines and bosses and we have a the elements of a perfect storm. So why does your company care? Well, there are many reasons that the modern company takes a vested interest in their employee’s health. The biggest reason is insurance costs. About $2.3 trillion is spent annually treating preventable conditions brought on by unhealthy living. The corporate community has realized that by investing on the front end of wellness, a great deal of money can be saved by preventing chronic diseases. While saving on insurance costs is reason enough to invest in employee health, employers also noticed that Corporate Wellness Programs we increasing productivity, employee morale, retention, and decreasing absenteeism. The benefits of preventative measures paid off big, and now most companies large and small and finding ways to implement wellness programs into their workplace culture.
At GMM, we are all about educating and assisting our community in adopting a healthy lifestyle, so this partnership is quite intuitive. In the last 9 months, GMM has worked extensively with the corporate community to offer educational Lunch and Learns about Wellness in the Workplace, Nutrition and Behavior Modification, as well as create programming and initiatives to get people on the right track towards optimal health and wellness. From city employees and teachers to lawyers and consultants, GMM has worked to develop site specific programs that engage and educate employees about investing in their health and seen great results. An 8-week Biggest Loser competition allowed one municipality to collectively lose over 250 pounds collectively, and a series of lunch and learns at another Atlanta company sparked a companywide initiative to start accruing steps and counting calories.
Is your company in the need of some health and wellness programing? Click on the GMM link below to see what all we have to offer and/or email me, Jess Parsons, at email@example.com to discuss how we can get your company on board or to invite GMM to your Health, Wellness, & Benefits Fair!
Does your company currently do any wellness programing for their employees?
The internet can be a powerful tool when researching resources and information regarding health and wellness topics (or anything for that matter!). While I am a big fan of the ease and efficiency that web searches provide, there are still some major caveats and instances when you cannot take information at face value. After sifting through some health and wellness articles on the web today, I realized that there might be a need for some of our clients and readers to access legit resources on nutrition that they can share with their families, friends, and co-workers.
At Good Measure Meals, we strive to meet the science-based nutrition guidelines set forth by several key organizations. These guidelines allow us to create meal plans for those not only looking to lose or manage weight or time, but also those needing assistance in managing a chronic disease. The goal is to create a balanced menu that promotes health. These organizations not only set the guidelines, but also provide tons of great resources which I am linking you to below!
The American Dietetic Association has a wealth of knowledge on their website. My favorites are their 1 page pdf’s on smart snacking, reading food labels, and eating right for a healthy weight. If you are looking for concise info, these docs are easy to read and great to hand out to others who would benefit from the information! http://www.eatright.org/Public/content.aspx?id=206
The American Diabetes Association has a great section on Food and Fitness with great ideas on recipes and exercise for folks dealing with type 1 and 2 diabetes. There is also an entire section dedicated to healthy weight loss with great tips on goal setting, motivation, food and potion size and diabetes management. If you are looking to shed some pounds, this is definitely a site that provides some tools to assist you in your pursuit! http://www.diabetes.org/food-and-fitness/fitness/weight-loss/
Another great organization to turn to when looking for information on health and wellness is the American Heart Association (www.heart.org). This site provides all sorts of information on how to keep your ticker kicking! From Stress Management and nutrition to smoking cessation and physical activity, the AHA gives all sorts of advice on how to improve your quality and duration of life.
Another site to visit is http://everydaychoices.org which is a collaborative effort of the ADA, AHA, and the American Cancer Society to encourage the prevention and early detection of disease and cancer. The site helps guide you to what tests you should be taking to monitor your health. It only takes a minute and is completely worth the time!
There are many valid and reliable resources available on the web, but always check to see where the information is coming from. Are there citations or links to citation. It is a trustworthy website/organization. If you come across information that you are unsure about, you should ask a health expert! There are no stupid questions and those of us in the industry welcome and encourage discussion of health issues! Please let me know if you found these resources helpful!
It’s that time of year again! Get your co-workers active and be a part of the “MOVE”ment! The KP Corporate Run/Walk exists to promote health, wellness and fitness among Metro Atlanta companies and their employees. If you don’t have a job, don’t worry! You can sign up as an individual or with a group of friends! The event takes place on September 16th, but the best part of signing up is the information and training that are provided to help you achieve your goals. It’s a 5k event, so whether you walk or run with your friends and coworkers, you will have a blast seeing the city streets filled with the “movers” and shakers!
Running expert (and U.S. Olympian!) Jeff Galloway has put together an 8-week training program for both walkers and runners, as well as collected a plethora of resources on health and fitness through Kaiser and other community organizations. You even get a free month of gym membership just to help you train! As one of the sponsors of the event, Good Measure Meals™ has taken it a step further and put together weekly e-blasts with wellness and nutrition tips, Jeff’s Training Program and weekly wellness challenges. If you think this might help you and your coworkers prepare for the Run/Walk email me your name, company and captain’s info at firstname.lastname@example.org. We provide the education and support; now all you have to do is invest in your health!
To find out more about the event, please visit http://www.kpcorporaterunwalk.com/index.html . If you are already signed up or have done the event in the past, let me know! I love to hear success stories! If you have any questions about starting a Corporate Wellness Program at work, please contact me at work and I will get you started! It’s never too late to get started!
The best part is: The Run/Walk benefits the Braves Foundation and the Atlanta Community Food Bank! You can get healthy while being socially responsible and supporting the health of others in our community!
I am often asked what the best methods are to reach your health and wellness goals, and truth be told, there is no simple answer. Everyone is different, and everyone is motivated by different goals, reasons, and opportunities. As the Corporate Wellness Representative here at Good Measure Meals, I am in constant search of new resources to help the folks that I work with achieve their goals, whether it is weight loss, lower cholesterol, or increasing physical activity and fitness levels. I decided that many of our customers might be interested in the tools that I come across, so I am joining Ashley in the social media realm to share my discoveries on our GMM Blog. For the next two months I am going to report on my own quest for optimal health, with the help of a nifty little site I found, www.fitday.com, that allows me to track my daily caloric intake, my physical activity, journal everything from stress levels to moods, and calculate my weight goals based on BMI and the calorie deficit that I must create to get to my goals.
I am more successful when I am held accountable, so I am using this as a tool to help gauge the area’s that I need to focus on and to keep me on track (it actually lets me know exactly how many calories I can consume to get to the BMI that I want by the end of July!). There are many sites out there that can help you manage your health goals and give you tips on how to avoid the obstacles that get in your way. Find one that provides the motivation and structure that you need to make the changes and join me in my summer challenge!
So here is the challenge… Feel free to take it with me and post your challenges and success. I am giving myself 2 months to get to my ideal body weight (Based on my BMI). I advise people to aim for no more than 2 lbs of weight loss per week. More than 2lbs and there are probably negative health implications and will most likely result in only short term weight loss. I decided that dropping 13 lbs would be an acceptable goal for me; not too daunting, but enough to really make a difference in how I feel physically.
So let’s do the math (with the help of the handy dandy FITday site I found):
It takes a deficit of 3500 calories to lose one pound, so I have to either cut calories out of my diet or increase my physical activity to reach that goal. Obviously, the combination of physical activity and proper nutrition is the way to go, so I am looking to create a daily deficit of 758 calories (again the website did the math for me!). So now that I know I need to cut/burn 758 calories per day, I have a measureable goal to keep me accountable! YAY! Between my exercise and 1200 calorie Good Measure Meals, I am set to tackle this new goal!
Here are some resources that might be helpful, should you decide to take this challenge with me!
Calorie Calculator - Scroll down to visit the calculator on the GMM Website. It will suggest how many calories you should consume per day if you are looking to lose or maintain weight.
-Physical Activity Caluclator- This calculator will help determine how many calories you burn during different types of physical activity and exercise.
www.fitday.com a great FREE resource to help you manage you goals. You can insert the nutritional information from your Good Measure Meals in the custom food section, which will speed up your tracking time!
Next Step: Set your goal and join the challenge! The more support we have- the better and sharing success helps motivate others to get started! Good luck!
This Wednesday, April 21st is a big day for Open Hand. Over 100 restaurants all over the Atlanta area will be donating 20% of your bill to Open Hand!! The fundraiser is called Dining Out for Life. It is Open Hand’s largest annual fundraiser, and helps Open Hand continue to provide freshly prepared, home-delivered meals, nutrition education, coaching and counseling to homebound seniors and individuals who are struggling with chronic, critical or terminal disease in 17 Georgia counties.
I will be hosting at West Egg Cafe along with Good Measure Meals Corporate Wellness Representative, Jess Parsons. Jess and I had the opportunity to interview Jennifer Johnson, who owns West Egg along with her husband Ben Johnson. Check us out in the video above to get a preview of what this amazing restaurant is all about and also to learn about their new dinner menu.
Jess and I will be at West Egg Cafe on Howell Mill Road in Midtown from 6pm-10pm. Come out to meet us and eat amazing food – all for a good cause.
For a list of all the participating restaurants visit – http://diningoutforoh.org
Thank you for your support.
I hope to meet you this Wednesday at West Egg Cafe!
To help you achieve your goals
At Good Measure Meals™ we have a staff of licensed registered dietitians, including a certified diabetes educator. This staff of RDs is now available for individual nutrition counseling for those who need some extra support or who would like additional knowledge to help them on their way to a healthier lifestyle.
GMM has developed a menu of consultation services to fit the individual needs of our customers or anyone who would like to take advantage of the expertise of our registered dietitians. So, whether you want body composition testing, a private individual consultation or even a grocery store tour, we are available to fill your needs. Following is a complete listing of services available and the costs for each one.
Comprehensive Nutrition Consultation
Initial Visit Includes:
- Comprehensive one hour session with registered dietitian
- Food and Lifestyle Assessment, Food Diary Review, Body Measurement and Analysis, Goal Setting
Follow Up Visits Include:
- 30 minute session with registered dietitian
- Body Measurement, Goal Assessment, Nutrition Education, Menu Planning
Follow Up by Phone Includes:
- 15 minute session with registered dietitian
- Efficient method of gaining nutrition information and evaluating progress toward established goals.
May be used as a weekly or scheduled check in to track results.
Body Composition Analysis
Body composition analysis is performed on a Tanita Scale. Provides weight and body fat measurements.
Metabolic testing that provides a resting metabolic rate. Valuable in determining proper caloric intake needed to achieve goals. Requires 4 hour fasting and no caffeine intake prior to test.
Grocery Store Tour
Visit to the grocery store includes Food Label Analysis, Food Selection Tips, Planning and List-Making tips.
For more information about our RD consultation services or to schedule an appointment with one of our registered dietitians, please contact our customer service department at 404-815-7695.