Woman Health Magazine's Calorie Guide

weight-loss-manteca-caThere’s no getting around this fundamental truth: You can’t have weight-loss success unless your calories burned are more than your calories in. Leslie Bonci, M.P.H., R.D., a sports nutritionist at the University of Pittsburgh Medical Center, recommends these formulas for figuring out how many calories your nutrition plan should include.

Everyone is different, but it will give you a basic idea.

Lazy-Day Calorie Goal
(use on days when you’re taking it easy/not exercising):
A. Your weight, in pounds: ____
B. A x 15 = _____
C. B – 500 = _____

Busy-Day Calorie Goal
(use on days when you’re active/exercising):
A. Your weight, in pounds: ____
B. A x 18 = ____
C. B – 500 = ____

Aim for these numbers and you’ll lose 1 pound per week, a weight-loss rate that’s healthy and super-easy to maintain. And … don’t forget to exercise too!

Need A Goal To Work Towards ????

walkingJoin the Wellness Center’s Heart Walk team and Train with us for a month for free with a minimum donation of $10.00   We meet every Saturday starting 8/31/13 through 9/21/13, from 9:00am-10:00am.

Saturday trainings include walking, resistance training, and stretching to help you walk with more.  We meet outside of Kids Korner. The training is outside.

This offer is available for anyone who is interested members and non-members. Invite your friends!

The American Heart Association’s Heart Walk is on September 28th. It is not mandatory to walk on this day to be part of our team. However, We must see your name on our team with the $10 donation in order to join in the Saturday morning fun!

Questions?  Just call 630-275-2670.

To sign up go to: http://www.advocatehealth.com/gsam/wellness

Health Local Is On The Air!

HealthLocalThanks to District 44, funding from FORWARD,  and  the wonderful assistance of the guys at Illinois Center for Broadcasting, Health Local is on the air!!!!!

It is tagged on to the end of  SchoolScape, the District 44 cable show.  This way, the education interviews are all contained in the first half hour and all the “healthy stuff” is in the second half hour.  Nice!

 

 

You can catch Health Local weekly on:

Tuesdays at 4:30 on Comcast Channel 19,

and… on the Lombard Channel 6 on:

Wednesday at 11PM
Fridays at 7:30 PM
Saturdays at 11:30 AM and 8:30 PM
Sundays at 2:30 PM.

The first show features:
Generation H:  students from Park View School
Chef’s Corner: Julie Marie cooks Healthy Breaded Vegetables
Healthy Hints:
Interviews at the Glenbard Parent Series Health Fair
The Doctor is In:
Dr. Dungan from DuPage Medical explaining 5,4,3,2,1, GO!
Life Long Lessons:  Joan from Lexington Square
Workout Room:  Pilates at Health Track Sports and Wellness

Shows 2 and 3 are in edit right now.  Yeah!!!!!

Getting past those exercise excuses

bearexerciseThe Daily Herald Newspaper  had a great article on  Labor Day about exercise.

Now, what was your excuse ????

(printed 9/2/13) You know the benefits of exercise and you have most likely heard them a zillion times: a healthier heart, reduced risk for some cancers, better sleep patterns, weight loss, lower stress levels, stronger bones and muscles, less fear of falling, mental acuity, more energy and confidence.

Yet, according to the President’s Council on Physical Fitness and Sports, only 3 out of 10 American adults get enough exercise. Quality of life can be improved by walking at a moderate pace 30 minutes a day. If walking hurts your joints, you can take your exercising to the water.
We make excuses to make us feel less discomfort if we are committed to exercise and don’t do it, Dan Kirschenbaum, professor of psychiatry and behavioral sciences at Northwestern University Medical School, said.

Exercise excuses — and solutions

1. I don’t have time!

  • Think of exercise as important as brushing your teeth or any other daily routine — for best results, you need to be consistent.
  • Include exercise times on your calendar as you would other appointments and reschedule when you miss.
  • Don’t forget in-home workouts, where you may be more flexible to fit short bursts of exercise into your day; exercise does not have to be a formal workout.
  • Create movement. Put on some music and make up your own dance steps, walk an extra lap in the mall or grocery store, take the stairs instead of the elevator, walk instead of drive whenever you can.
  • Keep weights near the television, using them while watching some of your favorite shows and stretch during commercials. Read more

A bounty of ideas for healthful breakfasts

42-17233161-630x353breakfastThe Daily Herald Newspaper shared that parents are beginning to again contemplate carpools, homework and how to keep hectic mornings moving smoothly. Because we shouldn’t send our kids off to school without a healthful meal, we should start contemplating breakfast, too.

According to the Academy of Nutrition and Dietetics, two-thirds of teenage girls and half of teenage boys don’t eat breakfast, even though it has proved to be essential to help them focus and maintain energy levels in school.

There are three key nutrients that make up a wholesome breakfast.
1.  Protein

  • Provides concentrated energy for the body
  • Constructs the brain
  • Repairs tissue
  • Keeps the body satisfied longer

2.  Healthful fat

  • Supplies energy
  • Builds the brain
  • Slows absorption of other parts of the meal, keeping the body satisfied longer

3.  Fiber

  • Reduces risk of heart disease
  • Lowers cholesterol
  • Keeps the body full longer

Where to start

Serve any of these items with a side of fruit for a healthful breakfast.

  • Eggs
  • Hard-cooked
  • Scrambled (add veggies)
  • Egg nest: whole grain toast with an egg fried in a hole in the middle
  • Breakfast burrito: scrambled eggs and cheese in a whole-grain wrap
  • Frittata (Make in advance and heat up a slice, or make as muffins so they’re easy to reheat, grab and go.)
  • Green eggs and ham (Chop a handful of spinach into tiny pieces and toss with eggs before scrambling. Serve with a side of nitrate-free bacon or ham.)
  • Smoothies
    1. Start with a frozen banana
    2. Add any combination of fresh or frozen fruit (berries, pineapple, mango, cherries)
    3. For added nutrition, throw in a handful of greens (spinach, kale)
    4. For protein: 1 tablespoon nut butter, a handful of raw cashews or sunflower seeds, or ½ cup plain yogurt
    5. For a creamier texture: ½ cup almond milk or coconut milk
    6. Add water if needed until it blends smoothly    Read more

Sky Center Awarded Mark of Excellence!

Sky Centers Martial Arts has always sought to deliver quality martial art instruction, while mark of excellence picture 2013making a difference in their community. That’s why receiving the Mark of Excellence Award from one of the most respected organizations in the industry for over 35 years, Century Martial Arts, is an honor martial art schools across the world hope for each year.

Sky Centers Martial Arts was proud to be one of the selected establishments chosen to receive this prestigious designation in recognition of the immense positive impact they have on their community. It is the highest honor bestowed by Century Martial Arts to a select group of businesses each year. The Mark of Excellence Award was earned by the extraordinary level of dedication Sky Centers exhibited to help students in this community achieve great personal growth, in life and in martial arts. “At Century our core belief is that martial arts has the ability to profoundly change lives,” said Century Martial Arts founder and CEO, L. Michael Dillard, “and that is exactly what George and Krista Sky are doing— changing lives for betterment of their community.” Read more

August is Child Eye Health 7 Safety Month

eyetestAugust is Children’s Eye Health and Safety Month and the DuPage County Health Department reminds parents that the Health Department offers vision and hearing screenings to County children in preschools, daycare facilities and public and private schools.
Certified hearing and vision technicians from the Health Department provide the screenings for vision and hearing.  In the event that the child fails either screening, the parent is informed and instructed to make an appointment with their child’s physician.

Health Department staff link uninsured and underinsured families with community resources where the child can receive follow-up examinations if necessary. Read more

There may be a link between sleep and obesity

The Daily Herald ran this informative article on August12, 2013:

According to a new study, a major weapon in the battle against obesity might be as simple as getting a good night’s sleep, says USA Today.

A study by researchers at UC Berkeley revealed why just one sleepless night can make us crave calorie-dense junk food like hamburgers, potato chips and sweets. While previous studies have linked unhealthy foods and sleep deprivation, the UC Berkeley study may reveal the source of the connection.

Researchers used functional magnetic resonance imaging to study the brains of 23 healthy young adults after a normal night’s sleep, and again after a sleepless night.

Read more

contest

Enter The Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest

Residents of Lombard, Villa Park, Glendale Heights, Glen Ellyn, Downers Grove and Oakbrook Terrace who are 18 years or older now have a great opportunity to change their lives by getting healthy and losing weight with the Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest.

The Grand Prize Winner will be coached personally by Lombard neighbor and Healthy Lombard Partner Wellcoaches® and ACE® Certified Health and Wellness Coach and Weight Loss Coach Melanie Jordan for six months for FREE!

And EVERYONE who enters the Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest will receive 1 free month in the Your Healthy Life Made Easy!™ Do It Yourself Healthy Weight Loss Program at the Deluxe Level (which includes email coaching)–so everyone is going to be a winner and get some help with healthy weight loss!

Entries are being accepted by Coach Melanie from August 15th to September 15th, 2013 at http://www.yourhealthylifemadeeasy.com/weightlosscontest.html where full contest details and rules are listed, and the winner will be announced on the Healthy Lombard site and at Melanie’s blog at YourHealthyLifeMadeEasy.com on September 22nd, 2013.

This contest is Coach Melanie’s way of giving back to the community and helping others who have struggled with their weight like she did in the past before she lost and kept off 48 pounds and went from a size 14 to 6.  So get your entry in and please share this post with someone in the area whose life you’d like to help change.