Weight a Minute

Think weight lifting isn’t for you? Reconsider the idea. Strength training has numerous benefits for males and females, and no—you’re not too old for it. There are several misconceptions when it comes to weight lifting.

Myth # 1: “If I want to lose weight or burn fat, I should only do cardio exercises.” While cardio is important for burning fat and losing weight, it isn’t the only component to consider. Strength training helps build and restore muscle.  The more muscle you have, the more calories you will burn in a day. A pound of muscle burns between 10 and 20 calories per day, while fat burns only 2 to 5 calories. Furthermore, strength training builds lean muscle tissue, strengthens bones, and speeds up your metabolism.

Myth # 2: “Lighter weights and more reps should be used to tone muscles.” While using lighter weights and performing more reps will increase your muscle endurance, it is not what creates the lean, defined look. To do this, you have to burn fat by creating an overall caloric deficiency through diet and exercise. This doesn’t mean that you cannot ever use the light weight/high rep method, but for weight loss use a variety of reps and weights. You should use enough weight to feel tired after roughly 12 repetitions.

Myth # 3: “You can reduce fat around specific areas of the body by performing exercises designed for that section of the body.” How we lose fat depends on genetics, hormones, and age. Losing fat around the mid section is most effective when creating a caloric deficiency. Meaning, you should eat less calories than what your body burns. Generally wherever you store excess fat is the place you’ll lose it last. For best results, health experts suggest regular exercise (comprised of both cardio and strength training) at least three times per week, along with a healthy low-calorie diet.  

Myth # 4: “After every workout you should be sore.” It is important to remember that soreness is normal for beginners of new activities. Soreness is due to the muscle fibers tearing and repairing, and the intensity of this process gradually decreases over time. To engage in a good workout, follow these guidelines: warm up, lift weight, work all muscle groups, and cool down. Make sure to change up your routine at least every six weeks.

Myth # 5: “Strength training makes women bulk up like men.” Women, and even some men, do not have enough testosterone necessary to create huge “bodybuilder-like” muscles. Lifting heavier weights can benefit both genders and it is the only way to increase strength and see results. Remember, lifting weights builds muscle and assists in burning fat, helping you look leaner overall.

Myth # 6: “I’m too old to lift weights.” There is absolutely no age limit for strength training. At any age, the benefits for strength training include improved balanced and coordination, greater strength and flexibility, weight management, and decreased risks for falling. Incorporating strength training to your exercise routine one to three days a week will help transform your health and body.

Food Safety

When you are working with food it is important to practice safe habits so you can avoid disease and food borne illness. Use the following tips to ensure that your food has been stored and prepared properly.

• Wash your hands thoroughly before handing food and after working with raw meat, eggs, or fish.
• Separate raw meats from other food when shopping, storing, and preparing food.
• Keep meats on the bottom shelf of the refrigerator so the juices will not drip onto food.
• Refrigerate properly. (40ºF or below)
• Wash cutting boards and utensils thoroughly when preparing food to avoid contamination.
• Never place cooked food on a plate or cutting board that was previously used for raw meat.
• Refrigerate or freeze food right after eating to avoid the growth of bacteria.
• Defrost foods in refrigerator, never at room temperature.

Following these guidelines will help ensure that you are able to enjoy your food and avoid disease. Don’t forget to look at individual food guidelines if you have questions about safe food handling.

Finding Balance

When your work begins to interfere with your personal life, it is easy to become stressed and lose sight of what is important. There was a time when there were clear boundaries between work and home. These days it is easy to let work take over your personal time with email, texts, and instant messaging. To restore balance, please consider the following ideas:

Leave work at work.  As technology advances, it is up to you to create the separation. Remember you are not married to your work.  It is important to take time for yourself, family, and friends. Whenever possible, turn off or silence your electronics and enjoy your time away from work.

Manage your time wisely. This can be done by creating a daily to-do-list. Complete the tasks with the highest priority first and gradually work your way down the list. To prevent your work issues from running into your personal life, make a to-do-list at the end of the work day with what tasks need to be addressed the next morning.

Nurture yourself. When you take care of yourself, you are more likely to feel better both physically and emotionally. Nurture your body by eating healthy foods, exercise most days of the week, and get adequate sleep. Discover new activities and healthy foods you have not tried. Examples include joining a hiking group, taking a dance or cooking class.

Implementing these suggestions can help you restore balance to your life. You will feel better, be more productive, and more likely to enjoy life to the fullest. 

Portion Distortion

It can be difficult to gauge how much we are actually eating. Not paying attention to how much we consume can cause us to eat several thousand, unnecessary calories. Use the following guidelines to help guide your eating habits.

First, downsize your dinner plate. The average size of an American dinner plate has grown significantly over the years. When we eat off a large plate, we are more likely to overeat because we want to fill our plate and then eat everything.

Avoid serving family style! It is better to have pre-measured portions and leave the serving dishes away from the table so you don’t snack mindlessly.

Household objects can be easy to use to determine how much we are eating.

·         Potato - 1 serving is the size of a computer mouse

·         Pasta - 1/2 cup is about the size of half a baseball

·         Pancake or waffle - 1 serving is the size of a CD

·         Cheese - 1 serving is the size of 4 dice

·         Meat - 3 oz. serving is the size of a deck of cards

·         Carrots or broccoli - 1 cup is the size of a baseball

·         Blueberries or grapes - 1/2 cup is the size of a light bulb

·         Butter - 1 portion is the size of a Scrabble tile or thumbnail

·         Ice cream - 1/2 cup is the size of a light bulb

·         Chocolate - 1 oz. is the size of a package of dental floss

If you have a hard time eating only one serving, it is best not to eat in front of the TV or while standing.  These situations can lead to mindless eating.  It is worth spending time to learn about portion sizes so you can easily judge how much you are eating. 

Healthy Work Snack Ideas

·          Fat-free pudding

·          Rice cakes

·          Hard boiled egg

·          100 calorie light popcorn pack

·          Fat-free cottage cheese

·          Unsweetened apple sauce

·          Whole grain crackers

·          Carrot/celery sticks

·          Side salad with fat-free dressing

·          Trail mix

·          Unsalted pretzels

·          Fiber bar

·          Almonds

·          Tuna

·          Sugar-free jello

·          Fruit

·          String cheese
·          Low-fat yogurt

Work Out Tips and Tricks

•          Drink water before, during, and after your workouts.
•      Refuel your body with lean protein after exercising.
•      Stand up when weight lifting as an effective technique.
•      Change your routine every few weeks.
•      Tuck your abs in while exercising to maximize benefits. 

Did you Know?

•   Mariusz Padzianowski of Poland is the world’s strongest man. He can lift a staggering 924 pounds during a deadlift.
• Free weights activate more muscles than machine weights.
• The strongest muscle in the body is the jaw.
• You don’t need to be big to be strong.

Breakfast Burrito

INGREDIENTS

·        1 tbsp olive oil

·        2 eggs, 4 egg whites, beaten

·        5 8-inch whole wheat tortillas

Filling Options

·        1/2 cup grated cheese

·        1 tomato, chopped

·        1 small onion, diced

·        1/4 green or red bell pepper, chopped

·        1/2 avocado, diced

·        Salsa

·        Black olives, sliced

Over medium-high heat, warm olive oil and scramble or cook the eggs to your liking. Meanwhile, warm the tortillas for a few minutes on the rack of a 250° F oven.

Fill tortillas with scrambled eggs and your choice of ingredients. Roll into a burrito to eat on the go!