Hello Ladies,
After much contemplating and evaluating, I have come to the decision to hold off
Saturday classes until Summer is over. I know that many people are busy in the Summer on the weekends. For several months I have had very low numbers on Saturdays. No more than 2 people in a class and many days with no one. I love Saturday class so I will plan to reevaluate in September.
The changes to the schedule will take effect today. Please let me know if you have any questions, comments, or concerns. You can reach me by phone or email.
Thanks,
Melissa
Monday, June 28, 2010
Friday, June 11, 2010
IMPORTANT CLASS CHANGES
Hello Ladies,
I want to update everyone on the conclusions that were made about using the parking lot at Granger Community Church. I have done a lot of research, thinking, and heard some thoughts and concerns. I have everyone’s best interest at heart and the health and safety of everyone’s children is really important to me.
I have come to the conclusion that yes, the black top contains unhealthy substances that are not good for the well being of our children, but realized that it comes down to what each person considers over-exposure. Each person has their own definition of how much is over-exposure and how much is too much. So, I think if we limit our exposure we will be keeping our babies safer.
We are going to change our class schedule a little bit in hopes that everyone will benefit. PLEASE mark these changes down and PLEASE let me know your questions and concerns.
*****Effective Monday June 14th*****
Monday - Central Park
Wednesday – Granger Community Church’s LOWER parking lot
Friday – Granger Community Church’s LOWER parking lot
Saturday – Central Park
Please note the changes that were made. We are going to Central Park on Mondays. We are also moving to the lower parking lot on Wednesday s and Fridays so we can take advantage of the shaded areas and walkways. The lower lot is located to the left as soon as you pull into the main entrance of the church. Follow the road, the lot will open up and you will then see the area to park. Please let me know if you do not know where this is. Central Park is located in Mishawaka along the new river walk. Central Park is just East of Main St and Mishawaka Ave intersection. Again, please let me know if you need help finding this.
The changes were made with everyone’s best interest in mind. Limiting the exposure and time spent on the blacktop was the real issue at hand. It will be nice to have an extra day at the park and to take advantage of the shaded areas and walkways in the lower lot.
Please contact me if there are any thoughts or concerns with the changes made. I am here to listen. Also, please let me know if this will affect your StrollerFit package. I am confident that these changes will be positive and everyone will benefit from them.
Thank you everyone for hanging in there with me while I collected facts and thought things through. I also want to thank those of you who have let me know your thoughts and concerns. Please let me know if you have any questions.
Thank you,
Melissa
I want to update everyone on the conclusions that were made about using the parking lot at Granger Community Church. I have done a lot of research, thinking, and heard some thoughts and concerns. I have everyone’s best interest at heart and the health and safety of everyone’s children is really important to me.
I have come to the conclusion that yes, the black top contains unhealthy substances that are not good for the well being of our children, but realized that it comes down to what each person considers over-exposure. Each person has their own definition of how much is over-exposure and how much is too much. So, I think if we limit our exposure we will be keeping our babies safer.
We are going to change our class schedule a little bit in hopes that everyone will benefit. PLEASE mark these changes down and PLEASE let me know your questions and concerns.
*****Effective Monday June 14th*****
Monday - Central Park
Wednesday – Granger Community Church’s LOWER parking lot
Friday – Granger Community Church’s LOWER parking lot
Saturday – Central Park
Please note the changes that were made. We are going to Central Park on Mondays. We are also moving to the lower parking lot on Wednesday s and Fridays so we can take advantage of the shaded areas and walkways. The lower lot is located to the left as soon as you pull into the main entrance of the church. Follow the road, the lot will open up and you will then see the area to park. Please let me know if you do not know where this is. Central Park is located in Mishawaka along the new river walk. Central Park is just East of Main St and Mishawaka Ave intersection. Again, please let me know if you need help finding this.
The changes were made with everyone’s best interest in mind. Limiting the exposure and time spent on the blacktop was the real issue at hand. It will be nice to have an extra day at the park and to take advantage of the shaded areas and walkways in the lower lot.
Please contact me if there are any thoughts or concerns with the changes made. I am here to listen. Also, please let me know if this will affect your StrollerFit package. I am confident that these changes will be positive and everyone will benefit from them.
Thank you everyone for hanging in there with me while I collected facts and thought things through. I also want to thank those of you who have let me know your thoughts and concerns. Please let me know if you have any questions.
Thank you,
Melissa
Wednesday, June 2, 2010
Bring a friend in June = Free gift + Friend gets gift and discounts!
Bring a Friend!!
For the month of June we will be inviting all friends to come enjoy a FREE StrollerFit class. Invite a friend to tag-a-long this month! Bring a friend to a StrollerFit class anytime in June and receive a gift!! Your friend will also receive a gift AND great discounts. IF your friend purchases any class package or passes you will be entered into a drawing for a chance to win a FREE month of StrollerFit. You will be entered into a drawing for a chance to win a FREE month of StrollerFit if you bring a friend and your friend signs up. You may have multiple entries!!
Let me break it down....
Bring a friend in June = Free gift + Friend gets gift and discounts!
Friend purchases a package or pass = Entry into drawing to win a FREE month of StrollerFit.
****Here is the fine print! Friend MUST be a first-time participant. They cannot have previously attended a class!
*****Here is a tip for you, you do not have to "know" your friend ;) You can meet your "friend" at the grocery store, target, park, or anywhere you are at talking up StrollerFit to moms! If they come because of you it is your "friend".
Drawing for the FREE month of StrollerFit will be held on Friday, July 2nd after class. You do not have to attend class to win. I will contact the winner.
Also, I have post cards that I will begin handing out on Friday. It is a free class coupon for your friends that talks about StrollerFit. These will be great conversation starters!
I know how much you all LOVE StrollerFit so now it is time to talk it up!!
For the month of June we will be inviting all friends to come enjoy a FREE StrollerFit class. Invite a friend to tag-a-long this month! Bring a friend to a StrollerFit class anytime in June and receive a gift!! Your friend will also receive a gift AND great discounts. IF your friend purchases any class package or passes you will be entered into a drawing for a chance to win a FREE month of StrollerFit. You will be entered into a drawing for a chance to win a FREE month of StrollerFit if you bring a friend and your friend signs up. You may have multiple entries!!
Let me break it down....
Bring a friend in June = Free gift + Friend gets gift and discounts!
Friend purchases a package or pass = Entry into drawing to win a FREE month of StrollerFit.
****Here is the fine print! Friend MUST be a first-time participant. They cannot have previously attended a class!
*****Here is a tip for you, you do not have to "know" your friend ;) You can meet your "friend" at the grocery store, target, park, or anywhere you are at talking up StrollerFit to moms! If they come because of you it is your "friend".
Drawing for the FREE month of StrollerFit will be held on Friday, July 2nd after class. You do not have to attend class to win. I will contact the winner.
Also, I have post cards that I will begin handing out on Friday. It is a free class coupon for your friends that talks about StrollerFit. These will be great conversation starters!
I know how much you all LOVE StrollerFit so now it is time to talk it up!!
Tuesday, May 25, 2010
Restore the Core is Here!!!!
Are you ready to restore your core?? Do you want to tighten your midsection and lose inches?? Well, Restore the Core is back and has some BIG news to share...
Restore the Core will be holding classes at Anytime Fitness in Granger! Why is this so exciting?? Coming together with Anytime Fitness will allow you to enjoy your Restore the Core class in their beautiful pilates room!
Not only is there a new location for Restore the Core, but there are awesome new moves that will be sure to help you lose those stubborn inches around your thighs, hips, and midsection and will give you those difined abs you've always wanted!
Restore the Core FAQs
What is restorethecoretm?
50 minutes of specialized pilates-style core training that reverses the changes pregnancy brings, including postural changes, muscular imbalances and gets rid of that low belly sag!
Who is it for?
All moms, whether your child is 3 months or 30 years old, without a focused approach to strengthening your core, you will never get your pre-baby belly back! Also, your back will always be at risk for injury! There are modifications for moms-to-be and for those recovering from a c-section. Dads can come too! This workout will help anyone and everyone, and even though it is specific to reversing changes from pregnancy, everyone will benefit from it!
What do I need?
To get the desired results you must use the muscles in the right way! That is why restore the core takes place on the mommymuscle® mat! The ruler, animals and numbers will help guide you and the cushioning will keep you comfortable. You will also need your fit-n-fun balls and green flat resistance band! Water is a must for all activities and wear clothes that move with you!
Do I work out with my child?
It is important for you to focus on your body which means it is not a class for children to attend! Take some time for yourself and make the differnce you can see!
Session Dates and Time
Thursdays
7pm - 8pm
June 3, 10, 17, 24
July 1, 8, 15, 22
We will meet at Anytime Fitness located at 1202 East University Drive Granger, IN 46530.
Session Prices
8 week session
$75 per session
(less than $10 per class!)
$60 Enrollment Fee*
(first time participants only)
This will include all the necessary equipment...mat, set of muscle balls and resistance band.
(Mat alone cost $60!)
*Register early and receive $5 off enrollment fee!
Must be registered and paid by May 27th.
Have equipment from StrollerFit? Great we can prorate this fee!
Reserve Your Spot
Reserve your spot today! There is limited space available.
Don't wait. Call today!!
To reserve your spot call Melissa at 574-229-0996 or email at melissa.galicia@strollerfit.com.
Restore the Core will be holding classes at Anytime Fitness in Granger! Why is this so exciting?? Coming together with Anytime Fitness will allow you to enjoy your Restore the Core class in their beautiful pilates room!
Not only is there a new location for Restore the Core, but there are awesome new moves that will be sure to help you lose those stubborn inches around your thighs, hips, and midsection and will give you those difined abs you've always wanted!
Restore the Core FAQs
What is restorethecoretm?
50 minutes of specialized pilates-style core training that reverses the changes pregnancy brings, including postural changes, muscular imbalances and gets rid of that low belly sag!
Who is it for?
All moms, whether your child is 3 months or 30 years old, without a focused approach to strengthening your core, you will never get your pre-baby belly back! Also, your back will always be at risk for injury! There are modifications for moms-to-be and for those recovering from a c-section. Dads can come too! This workout will help anyone and everyone, and even though it is specific to reversing changes from pregnancy, everyone will benefit from it!
What do I need?
To get the desired results you must use the muscles in the right way! That is why restore the core takes place on the mommymuscle® mat! The ruler, animals and numbers will help guide you and the cushioning will keep you comfortable. You will also need your fit-n-fun balls and green flat resistance band! Water is a must for all activities and wear clothes that move with you!
Do I work out with my child?
It is important for you to focus on your body which means it is not a class for children to attend! Take some time for yourself and make the differnce you can see!
Session Dates and Time
Thursdays
7pm - 8pm
June 3, 10, 17, 24
July 1, 8, 15, 22
We will meet at Anytime Fitness located at 1202 East University Drive Granger, IN 46530.
Session Prices
8 week session
$75 per session
(less than $10 per class!)
$60 Enrollment Fee*
(first time participants only)
This will include all the necessary equipment...mat, set of muscle balls and resistance band.
(Mat alone cost $60!)
*Register early and receive $5 off enrollment fee!
Must be registered and paid by May 27th.
Have equipment from StrollerFit? Great we can prorate this fee!
Reserve Your Spot
Reserve your spot today! There is limited space available.
Don't wait. Call today!!
To reserve your spot call Melissa at 574-229-0996 or email at melissa.galicia@strollerfit.com.
Wednesday, May 19, 2010
Tuesday, May 11, 2010
Thursday, May 6, 2010
Article from MomsMichiana.com
Make time for mommy By MELISSA JACKSON
Mother's Day comes but once a year. But that doesn't mean busy moms shouldn't take time for themselves the remaining 364 days. (You know, when you're not busy bandaging boo-boos, scheduling appointments, coordinating practices, catching up on housework or cooking dinner.)
Making time for mommy isn't easy, and, other than on the second Sunday in May no one is really going to do it for you. But it's important. And it needs to go beyond squeezing in a haircut or sipping the occasional latte.
“You've got to take care of yourself, too, so you can be there for your kids,” says Dr. Melissa Bunton, a family doctor at LaPorte Medical Group who has an infant and a teen at home.
If you identify with any of these scenarios below, try and find one way before school lets out to address it.
You've been AWOL from the doctor for a while: Heart disease is the No. 1 cause of death among women. A regular checkup to monitor cholesterol, blood pressure and blood sugar can help prevent the problems that are precursors to heart attacks and strokes, Bunton explains.
So for starters, go see your doc if you haven't in a few years. You make sure Junior is up-to-date on his physicals. Do the same for yourself.
You're unusually moody or irritable. Do little things that shouldn't bother you really get you worked up? Stress, anxiety or depression could be the cause — but you don't have to feel that way.
“I see it all the time in moms, whether they work outside of the house or not, because they do things for everyone else and they come last,” Bunton says. “Women just need to kind of watch out and make sure their mood is the way it's always been.
“You can be happy. There are things — not necessarily medications, but medications help, too — that can help you through the tough times and help you get through the stress. It can get back to how it was before you had three kids and a mortgage. … A lot of times you don't realize how bad you feel until you feel good again.”
You're always tired. Fatigue is among the most common complaints that Dr. Michelle Migliore, of Michiana Family Medicine in South Bend, hears from women.
“If you're a mom and you have blown it off, you have every excuse in the book,” the mother of two teens says. “Moms are usually burning the candle at both ends. They don't go to be until (late). They should be tired.”
The question is, how can you tell if your exhaustion is from life in general or from a medical condition such as anemia or a thyroid condition? Migliore recommends talking to your doctor if you haven't felt like yourself for more than three months.
“If there is something seriously wrong, the longer you let something go the harder it is to turn around,” she says.
Your vaccines are not up-to-date. When was your last tetanus shot? Boosters are recommended every 10 years and are now combined with a pertussis (whooping cough) booster. Migliori says the latter is especially important for women of childbearing age in order to protect newborns who can't be inoculated right away.
Also, who wants lockjaw?
You've put on a few pounds. “Moms tend to be like, ‘I don't have time for myself,'æ” says local StrollerFit instructor and mother of three Melissa Galicia.
But you shouldn't view your gym class or evening walks as a luxury. Maintaining a healthy weight reduces your risk for a number ailments. And, as Galicia notes, “there's always time to exercise. You've got to start a new routine, but once you get into (it), that routine will stick.”
Galicia notes that exercise tends to help people sleep better and feel better, in general.
“It will help you be a happier person, which will help you be a happier mom, which means you will have a happier home,” she says.
Mother's Day comes but once a year. But that doesn't mean busy moms shouldn't take time for themselves the remaining 364 days. (You know, when you're not busy bandaging boo-boos, scheduling appointments, coordinating practices, catching up on housework or cooking dinner.)
Making time for mommy isn't easy, and, other than on the second Sunday in May no one is really going to do it for you. But it's important. And it needs to go beyond squeezing in a haircut or sipping the occasional latte.
“You've got to take care of yourself, too, so you can be there for your kids,” says Dr. Melissa Bunton, a family doctor at LaPorte Medical Group who has an infant and a teen at home.
If you identify with any of these scenarios below, try and find one way before school lets out to address it.
You've been AWOL from the doctor for a while: Heart disease is the No. 1 cause of death among women. A regular checkup to monitor cholesterol, blood pressure and blood sugar can help prevent the problems that are precursors to heart attacks and strokes, Bunton explains.
So for starters, go see your doc if you haven't in a few years. You make sure Junior is up-to-date on his physicals. Do the same for yourself.
You're unusually moody or irritable. Do little things that shouldn't bother you really get you worked up? Stress, anxiety or depression could be the cause — but you don't have to feel that way.
“I see it all the time in moms, whether they work outside of the house or not, because they do things for everyone else and they come last,” Bunton says. “Women just need to kind of watch out and make sure their mood is the way it's always been.
“You can be happy. There are things — not necessarily medications, but medications help, too — that can help you through the tough times and help you get through the stress. It can get back to how it was before you had three kids and a mortgage. … A lot of times you don't realize how bad you feel until you feel good again.”
You're always tired. Fatigue is among the most common complaints that Dr. Michelle Migliore, of Michiana Family Medicine in South Bend, hears from women.
“If you're a mom and you have blown it off, you have every excuse in the book,” the mother of two teens says. “Moms are usually burning the candle at both ends. They don't go to be until (late). They should be tired.”
The question is, how can you tell if your exhaustion is from life in general or from a medical condition such as anemia or a thyroid condition? Migliore recommends talking to your doctor if you haven't felt like yourself for more than three months.
“If there is something seriously wrong, the longer you let something go the harder it is to turn around,” she says.
Your vaccines are not up-to-date. When was your last tetanus shot? Boosters are recommended every 10 years and are now combined with a pertussis (whooping cough) booster. Migliori says the latter is especially important for women of childbearing age in order to protect newborns who can't be inoculated right away.
Also, who wants lockjaw?
You've put on a few pounds. “Moms tend to be like, ‘I don't have time for myself,'æ” says local StrollerFit instructor and mother of three Melissa Galicia.
But you shouldn't view your gym class or evening walks as a luxury. Maintaining a healthy weight reduces your risk for a number ailments. And, as Galicia notes, “there's always time to exercise. You've got to start a new routine, but once you get into (it), that routine will stick.”
Galicia notes that exercise tends to help people sleep better and feel better, in general.
“It will help you be a happier person, which will help you be a happier mom, which means you will have a happier home,” she says.
Friday, April 30, 2010
ATTENTION ~ IMPORTANT CHANGES TO STROLLERFIT!
Have you heard?? Today after class I announced that we will be taking our classes outside starting Monday, May 3rd. I am really excited to finally be getting outdoors for the season. I hope you are too! Here is how it will work...
We meet on Monday, Wednesday, and Friday mornings at Granger Community Church's parking lot. Their address, is 630 University, Granger, Indiana 46530. Upon entering at the main entrance, off of University Dr. you will continue going straight. The church will be to your forward left and the parking lot will be to your forward right. You will see my car when you turn into the main entrance. It is not hard. Please contact me if you need any help finding this.
On Saturdays, we meet at Central Park in Mishawaka. The address there is 295 E Mishawaka Ave, Mishawaka, IN 46545. We will meet in front of the play ground and have class along the beautiful new riverwalk. If you need help finding this please let me know. Saturdays have been quite slim to none these days, so if this is a class you enjoy and would like to keep around, the best thing to do is come!!
Now, since the weather here in Indiana is SO unpredictable, we will still have to head to Main St when it is either too cold or rainy or even if the grounds are wet. So, I send out an email the morning of class IF we are inside. I will send it out about 1 hour before class. I only send emails if class is indoors. If you do not see an email, you can assume we are outdoors. Another great way to make sure you know exactly where we are at is to call my voicemail. I will have a pre-recorded message saying if we are inside or outside. The number is 574-229-0996. It is really important in the Spring time to keep track where we are at. When summer comes we spend the majority of the time outdoors.
Extra things to remember to bring may be jackets, blankets, and then once we shed the jackets bring sun screen (hopefully soon).
I hope that this is clear for everyone. If you have any questions, comments, or concerns please feel free to contact me. I look forward to seeing everyone at class on Saturday indoors at Main St and outdoors on Monday at GCC.
Thanks!
Melissa
--
StrollerFit
Owner/Certified Instructor
We meet on Monday, Wednesday, and Friday mornings at Granger Community Church's parking lot. Their address, is 630 University, Granger, Indiana 46530. Upon entering at the main entrance, off of University Dr. you will continue going straight. The church will be to your forward left and the parking lot will be to your forward right. You will see my car when you turn into the main entrance. It is not hard. Please contact me if you need any help finding this.
On Saturdays, we meet at Central Park in Mishawaka. The address there is 295 E Mishawaka Ave, Mishawaka, IN 46545. We will meet in front of the play ground and have class along the beautiful new riverwalk. If you need help finding this please let me know. Saturdays have been quite slim to none these days, so if this is a class you enjoy and would like to keep around, the best thing to do is come!!
Now, since the weather here in Indiana is SO unpredictable, we will still have to head to Main St when it is either too cold or rainy or even if the grounds are wet. So, I send out an email the morning of class IF we are inside. I will send it out about 1 hour before class. I only send emails if class is indoors. If you do not see an email, you can assume we are outdoors. Another great way to make sure you know exactly where we are at is to call my voicemail. I will have a pre-recorded message saying if we are inside or outside. The number is 574-229-0996. It is really important in the Spring time to keep track where we are at. When summer comes we spend the majority of the time outdoors.
Extra things to remember to bring may be jackets, blankets, and then once we shed the jackets bring sun screen (hopefully soon).
I hope that this is clear for everyone. If you have any questions, comments, or concerns please feel free to contact me. I look forward to seeing everyone at class on Saturday indoors at Main St and outdoors on Monday at GCC.
Thanks!
Melissa
--
StrollerFit
Owner/Certified Instructor
Monday, April 26, 2010
Monday, April 19, 2010
Wednesday, April 14, 2010
Tuesday, April 6, 2010
Walk Off 10 Pounds This Month
Ladies-It is time to get back to StrollerFit and add walks to your spring routines!!!! You could lose 10 pounds by May...
Walk Off 10 Pounds This Month
Walk Off 10 Pounds This Month
Monday, March 29, 2010
Promo Code for Free Nursing Cover!
www.uddercovers.com has a new promotion going where you can get one nursing cover (regular price $32) free.
The code is "babiesonline".
Go to www.uddercovers.com, click on "Shop Now", select the nursing cover of your choice, type in babiesonline and it will bring your product total to $0. All you pay is the S&H! You can use the code more than once - you just have to open a new browser/window to do so. Good Luck!
The code is "babiesonline".
Go to www.uddercovers.com, click on "Shop Now", select the nursing cover of your choice, type in babiesonline and it will bring your product total to $0. All you pay is the S&H! You can use the code more than once - you just have to open a new browser/window to do so. Good Luck!
Friday, March 26, 2010
Monday, March 22, 2010
Monday, March 15, 2010
St. Patrick's Day SF Class, Snack and Craft
Let's get together after SFit class and do some great crafts to celebrate St. Patrick's Day. I'll bring a couple of options for various age groups and ability levels! I'll also bring a St. Patrick's Day story to share if time allows!
If you can come, please plan to bring a GREEN snack to share in order celebrate the Luck O' the Irish. Just think of all the Green snacks there are! If you could list the snack you'll bring in your RSVP that would be great so we don't have any duplicates!
If you can make it to class, we'll be singing some children's Irish songs too! Should be a really fun day!
If you can come, please plan to bring a GREEN snack to share in order celebrate the Luck O' the Irish. Just think of all the Green snacks there are! If you could list the snack you'll bring in your RSVP that would be great so we don't have any duplicates!
If you can make it to class, we'll be singing some children's Irish songs too! Should be a really fun day!
Wednesday, March 10, 2010
Wednesday, March 3, 2010
Monday, March 1, 2010
Check out this article on how 3 small changes to your diet can help you lose 5 POUNDS IN THE MONTH OF MARCH!One Small Change: 3 Ways to Lose 5 Pounds in a Month
www.fitnessmagazine.com
Eat right all the time? Not gonna happen. Make small daily changes? Sure, you could do that. To prove it, we put three women to the test. Read on to see how making tiny tweaks to their eating habits helped them lose 5 pounds in a month.
www.fitnessmagazine.com
Eat right all the time? Not gonna happen. Make small daily changes? Sure, you could do that. To prove it, we put three women to the test. Read on to see how making tiny tweaks to their eating habits helped them lose 5 pounds in a month.
Saturday, February 27, 2010
Did you know that increasing your cardiovascular workout time can help REDUCE your appetite? Studies have shown this, but if it doesn’t happen to have that effect on you, at least you are burning more calories during those longer workouts. Also, working at a moderate level (aerobic) burns more fat, by percentage. Adding just 10 extra minutes can mean another 100 calories or more are gone.
Tuesday, February 23, 2010
Check out this article from Food Network on 10 tips for healthy eating!
Ellie's Top Ten Tips for Healthy Living
Learn how to become a better eater with help from Ellie Krieger
1.) Think Drink
Staying well hydrated is key to feeling good. So make sure you drink enough: on average that means 9 cups of fluid a day for women, and 13 for men. Caffeine-free calorie-free beverages like water are best, but fruit juice, milk, sports drink and soft drink are also hydrating. Surprisingly, even caffeinated beverages like coffee and tea contribute to your total fluid intake.
2.) Sweet Tooth Satisfiers
When your sweet tooth is calling, try satisfying it with something healthy, like a few slices of sweet juicy mango, or sliced apple and pear made special with a sprinkle of cinnamon. If it's a cookie you crave, try biscotti — they have fewer calories than most cookies. If only chocolate will do, go for it. Just opt for dark chocolate (which has the most antioxdants) and keep it to an ounce, about the size of three fingers.
3.) Sleep Yourself Thinner
Studies show that chronic lack of sleep can actually alter the balance of hormones that help regulate appetite. So if you don't regularly get at least 7 hours a night it might leave you hungrier and ultimately heavier. Life is hectic and it isn't always easy, but now you have another good reason to get your Zs.
4.) Take a Stroll
Tonight after dinner, don't just plop in front of the TV. Call your neighbor, gather the family or leash up the dog and go for a stroll. You'll get some fresh air, share some valuable time together and no matter how slow you walk you'll burn about 100 calories a mile.
5.) The Family Meal
Want your kids to eat better and be healthier? Eat dinner together. Between work schedules and after school activities, it is tough to get the whole family around the table all the time. But even if you can't do it every day, make a point of it as often as possible. Kids who eat with their families regularly have better nutrition, and are less likely to adopt bad habits like smoking.
6.) Cheese Primer
Everyone loves cheese. It is delicious and it is packed with calcium and protein. But because it is loaded with saturated fat, it's one of those foods to eat smartly. For everyday, choose reduced-fat cheeses like part-skim mozzarella, reduced-fat cheddar or low-fat cottage cheese. When only the full-fat version of a cheese will satisfy, use the most flavorful variety you can find, like blue cheese, extra-sharp cheddar, feta and Parmesan, and use it sparingly. Remember, with fantastic, full-flavor cheese, a little goes a long way.
7.) Three Questions for Your Waiter
Dining out is one of life's great pleasures, a time to unwind with friends, try new foods, relax and be served. Here are three questions that can help you keep it healthier too. 1) Can I have that grilled or poached instead of fried? 2) May I have sauce on the side? 3) May I please have the rest of my meal to-go? These three little questions can make a big difference and most restaurants are happy to oblige.
8.) Smarter Starters
There is no need to skip a starter if you are watching calories. It turns out the right appetizer can actually help you eat fewer calories over the course of the meal. Go for starters like green salad with light dressing or a broth-based, chunky soup like minestrone. They give you lots of satisfaction without a lot of calories, so you wind up eating less at the rest of the meal.
9.) All About Alcohol
You have heard the reports that dinking wine is good for your health, and if you are like me, when you did, you practically threw a ticker-tape parade. It's not just red wine that has health benefits (although red wine seems to have the most). Alcohol in general can protect you from stroke and improve your cholesterol. But the key is to drink in moderation, which is defined as one drink a day for women and two for men. Any more than that and alcohol's benefits are quickly swallowed by its risks. For the record, one drink is 5 ounces of wine, a 12 ounce beer or 1 ½ ounces of spirits.
10.) How to Eat Pizza
Everyone knows a double-cheese pepperoni pizza probably isn't the healthiest meal choice. But pizza done right can actually be good for you. Just take a cue from how they eat pizza in Italy. They go easy on the cheese, use fresh herbs and vegetables and they make a nice, thin crust. So next time you are craving pizza, ask for a slice of thin crust veggie pizza, light on the cheese. Toss in a big side salad and you'll have yourself a pretty healthy meal.
Learn how to become a better eater with help from Ellie Krieger
1.) Think Drink
Staying well hydrated is key to feeling good. So make sure you drink enough: on average that means 9 cups of fluid a day for women, and 13 for men. Caffeine-free calorie-free beverages like water are best, but fruit juice, milk, sports drink and soft drink are also hydrating. Surprisingly, even caffeinated beverages like coffee and tea contribute to your total fluid intake.
2.) Sweet Tooth Satisfiers
When your sweet tooth is calling, try satisfying it with something healthy, like a few slices of sweet juicy mango, or sliced apple and pear made special with a sprinkle of cinnamon. If it's a cookie you crave, try biscotti — they have fewer calories than most cookies. If only chocolate will do, go for it. Just opt for dark chocolate (which has the most antioxdants) and keep it to an ounce, about the size of three fingers.
3.) Sleep Yourself Thinner
Studies show that chronic lack of sleep can actually alter the balance of hormones that help regulate appetite. So if you don't regularly get at least 7 hours a night it might leave you hungrier and ultimately heavier. Life is hectic and it isn't always easy, but now you have another good reason to get your Zs.
4.) Take a Stroll
Tonight after dinner, don't just plop in front of the TV. Call your neighbor, gather the family or leash up the dog and go for a stroll. You'll get some fresh air, share some valuable time together and no matter how slow you walk you'll burn about 100 calories a mile.
5.) The Family Meal
Want your kids to eat better and be healthier? Eat dinner together. Between work schedules and after school activities, it is tough to get the whole family around the table all the time. But even if you can't do it every day, make a point of it as often as possible. Kids who eat with their families regularly have better nutrition, and are less likely to adopt bad habits like smoking.
6.) Cheese Primer
Everyone loves cheese. It is delicious and it is packed with calcium and protein. But because it is loaded with saturated fat, it's one of those foods to eat smartly. For everyday, choose reduced-fat cheeses like part-skim mozzarella, reduced-fat cheddar or low-fat cottage cheese. When only the full-fat version of a cheese will satisfy, use the most flavorful variety you can find, like blue cheese, extra-sharp cheddar, feta and Parmesan, and use it sparingly. Remember, with fantastic, full-flavor cheese, a little goes a long way.
7.) Three Questions for Your Waiter
Dining out is one of life's great pleasures, a time to unwind with friends, try new foods, relax and be served. Here are three questions that can help you keep it healthier too. 1) Can I have that grilled or poached instead of fried? 2) May I have sauce on the side? 3) May I please have the rest of my meal to-go? These three little questions can make a big difference and most restaurants are happy to oblige.
8.) Smarter Starters
There is no need to skip a starter if you are watching calories. It turns out the right appetizer can actually help you eat fewer calories over the course of the meal. Go for starters like green salad with light dressing or a broth-based, chunky soup like minestrone. They give you lots of satisfaction without a lot of calories, so you wind up eating less at the rest of the meal.
9.) All About Alcohol
You have heard the reports that dinking wine is good for your health, and if you are like me, when you did, you practically threw a ticker-tape parade. It's not just red wine that has health benefits (although red wine seems to have the most). Alcohol in general can protect you from stroke and improve your cholesterol. But the key is to drink in moderation, which is defined as one drink a day for women and two for men. Any more than that and alcohol's benefits are quickly swallowed by its risks. For the record, one drink is 5 ounces of wine, a 12 ounce beer or 1 ½ ounces of spirits.
10.) How to Eat Pizza
Everyone knows a double-cheese pepperoni pizza probably isn't the healthiest meal choice. But pizza done right can actually be good for you. Just take a cue from how they eat pizza in Italy. They go easy on the cheese, use fresh herbs and vegetables and they make a nice, thin crust. So next time you are craving pizza, ask for a slice of thin crust veggie pizza, light on the cheese. Toss in a big side salad and you'll have yourself a pretty healthy meal.
Wednesday, February 10, 2010
Reasons to exercise with your hubby on Valentine's Day!
Thursday, January 28, 2010
Weight-Loss Recommendations for New Moms
Article By: The Weight Watchers Research Department
Many new moms are eager to shed excess pounds soon after their babies are born, but there are important weight-loss guidelines these mothers should follow.
Having a baby is an extraordinary time in a woman's life. After the baby is born, however, comes the challenge of losing weight. Losing the baby weight is important because not doing so increases the likelihood of becoming overweight or obese later in life.1 For those who are breastfeeding, there are specific weight-loss guidelines to ensure good health and adequate milk production.
When to Start
Before beginning a weight-loss program, it is important to get physician approval. It is generally recommended that breastfeeding women wait for 6-8 weeks before attempting active weight loss, as the body needs time to recover from childbirth and establish a good milk supply.
Recommendations for Weight Loss
According to the American College of Obstetricians and Gynecologists (ACOG) a weight loss of 1 pound a week while breastfeeding is safe and does not negatively affect infant growth.2,3 A weight loss of 1 to 2 pounds a week is recommended for new moms who are not nursing.
It is especially important when breastfeeding to make wise food choices and eat a wide variety of healthy foods to ensure adequate amounts of vitamins and minerals in breast milk. Additionally, most physicians recommend taking a prenatal vitamin while nursing and the American Medical Association recommends taking a multivitamin when following a weight-loss program.
All breastfeeding women need an extra 500 calories per day to make enough breast milk in order to provide an adequate milk supply.4 Protein needs are also increased from 46 to 71 grams (the equivalent to 3 servings of protein-rich foods) a day when breastfeeding to help preserve the lean body mass needed to help maintain a good milk supply.5
Recommendations for Physical Activity
Similar to starting any weight-loss program, physician approval should be sought before beginning regular physical activity. Research has found that both high and moderate-intensity activity does not affect a mother's ability to breastfeed2 and can help with losing weight and maintaining weight loss.3
The Weight Watchers Approach
The Weight Watchers food plans provide specific adaptations for nursing mothers and are designed to produce the recommended rate of weight loss of 1 pound a week.
This content is reviewed regularly. Last updated September 24, 2009.
view footnotes
RELATED INFORMATION
Other Science Library topics:
Achieving a Sustainable Weight Loss
Healthy Nutrition
FOOTNOTES
1 Lederman SA. Pregnancy weight gain and postpartum loss: avoiding obesity while optimizing the growth and development of the fetus. J Am Med Womens Assoc. 2001 Spring;56(2)53-8.
2 ACOG committee opinion. Exercise during pregnancy and the postpartum period. Number 267, January 2002. American College of Obstetricians and Gynecologists. Int J Gynaecol Obstet. 2002 Apr;77(1):79-81.
3 Lovelady C, Garner K, Moreno K, and Williams J. The effect of weight loss in overweight, lactating women on the growth of their infants. N Engl J Med 2000; 342;449-53.
4 Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington DC: National Academy Press, 2005.
5 Motil KJ, Sheng HP, Kertz BL, Montandon CM, Ellis KJ. Lean body mass of well-nourished women is preserved during lactation. Am J Clin Nutr. 1998 Feb;67(2):292-300.
6 Larson-Meyer DE. Effect of postpartum exercise on mothers and their offspring: a review of the literature. Obes Res 10(8):841-53, 2002.
Article By: The Weight Watchers Research Department
Many new moms are eager to shed excess pounds soon after their babies are born, but there are important weight-loss guidelines these mothers should follow.
Having a baby is an extraordinary time in a woman's life. After the baby is born, however, comes the challenge of losing weight. Losing the baby weight is important because not doing so increases the likelihood of becoming overweight or obese later in life.1 For those who are breastfeeding, there are specific weight-loss guidelines to ensure good health and adequate milk production.
When to Start
Before beginning a weight-loss program, it is important to get physician approval. It is generally recommended that breastfeeding women wait for 6-8 weeks before attempting active weight loss, as the body needs time to recover from childbirth and establish a good milk supply.
Recommendations for Weight Loss
According to the American College of Obstetricians and Gynecologists (ACOG) a weight loss of 1 pound a week while breastfeeding is safe and does not negatively affect infant growth.2,3 A weight loss of 1 to 2 pounds a week is recommended for new moms who are not nursing.
It is especially important when breastfeeding to make wise food choices and eat a wide variety of healthy foods to ensure adequate amounts of vitamins and minerals in breast milk. Additionally, most physicians recommend taking a prenatal vitamin while nursing and the American Medical Association recommends taking a multivitamin when following a weight-loss program.
All breastfeeding women need an extra 500 calories per day to make enough breast milk in order to provide an adequate milk supply.4 Protein needs are also increased from 46 to 71 grams (the equivalent to 3 servings of protein-rich foods) a day when breastfeeding to help preserve the lean body mass needed to help maintain a good milk supply.5
Recommendations for Physical Activity
Similar to starting any weight-loss program, physician approval should be sought before beginning regular physical activity. Research has found that both high and moderate-intensity activity does not affect a mother's ability to breastfeed2 and can help with losing weight and maintaining weight loss.3
The Weight Watchers Approach
The Weight Watchers food plans provide specific adaptations for nursing mothers and are designed to produce the recommended rate of weight loss of 1 pound a week.
This content is reviewed regularly. Last updated September 24, 2009.
view footnotes
RELATED INFORMATION
Other Science Library topics:
Achieving a Sustainable Weight Loss
Healthy Nutrition
FOOTNOTES
1 Lederman SA. Pregnancy weight gain and postpartum loss: avoiding obesity while optimizing the growth and development of the fetus. J Am Med Womens Assoc. 2001 Spring;56(2)53-8.
2 ACOG committee opinion. Exercise during pregnancy and the postpartum period. Number 267, January 2002. American College of Obstetricians and Gynecologists. Int J Gynaecol Obstet. 2002 Apr;77(1):79-81.
3 Lovelady C, Garner K, Moreno K, and Williams J. The effect of weight loss in overweight, lactating women on the growth of their infants. N Engl J Med 2000; 342;449-53.
4 Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington DC: National Academy Press, 2005.
5 Motil KJ, Sheng HP, Kertz BL, Montandon CM, Ellis KJ. Lean body mass of well-nourished women is preserved during lactation. Am J Clin Nutr. 1998 Feb;67(2):292-300.
6 Larson-Meyer DE. Effect of postpartum exercise on mothers and their offspring: a review of the literature. Obes Res 10(8):841-53, 2002.
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