Fitness Tips by Julie B

Get Fit before summer arrives!

Julie is working with Danskin, Bloomingdale's and Sports Club LA April 25th, 2009 from 1pm-4pm at the 59th and 3rd Ave Bloomingdale store.  Arrive, shop and sign up for a raffle which includes 1 month's membership to the Sports Club LA, 4 Private Training Session with Julie and a Danskin Tech Element athletic outfit.  Danskin's new fitness apparel include sports bra's shorts, pants, tops of high quality fabrics that will enhance you workouts.  You will look and feel great this summer!  Come join us!  Be sure to get a "Friends and Family" coupon from Bloomingdale's store save even more while you shop!

Bloomingdales Events Page Post:  http://www1.bloomingdales.com/store/event/index.ognc?action=search&storeId=40002&Go=Go

3 Part Series.. "ALL ABOUT YOU!"

We have a specialty class to help you get ready for summer.  For the next three months which include: May June and July, Julie will be teaching a one hour class focusing on YOU and a specific body part. Each class will be for a different body part. 

May is "All about Legs!" 

June is "All about Arms!"

July is "All about Core BUTT more!"

Why you may ask?  Because it's ALL ABOUT YOU!

The last 15 Minutes of class will be a motivating discussion to keep you moving all summer.  We will talk about new fitness apparel, equipment, fashion and nutritional tips.  Mark you calendars!  Sign up today! Space is limited!
May 14^th, 2009 "All About Legs!"

6:45pm-8pm Sports Club LA Rockefeller Center
Are you ready for swimsuit season?  Maybe?  Well, we have a class for you!  A 60 Minute intense workout focusing on legs by using weights, bands, and your own body weight to push you to the next level.   This interval class will include Julie's effective "3-2-1" Interval (Interval training based on time:  3 minutes, 2 minutes, 1 minute).  RSVP to fitness@juliebnyc.com.  

See you in class, Thursday May 14^th, 2009 6:45pm!!! 

Fitness Tip by Julie B

March/April 2009

Heart Rate Training:  Finding the Right Zone for You

Heart rate training makes use of the fact that the demand for oxygen rises with exercise intensity. As would be expected heart rate has a close relationship to oxygen consumption, especially at exercise intensities between 50 and 90% VO2 max

Heart rate is easy to monitor and for the majority of athletes it offers a practical measure for assessing exercise intensity, which is why it is so popular.

It's important to monitor exercise intensity for a number of reasons. Firstly, the specific physiological adaptations to training change depending on what relative work load is employed. It's fundamental that the athlete or coach understands which type of endurance training (as a reflection of intensity) is best for their sport or event.

Secondly, monitoring the intensity of individual sessions allows the coach or athlete to manipulate the overall program, helping to prevent over training and in order to reach a physical peak for competition.

While heart rate is convenient and practical for most athletes, for many it can be inaccurate in determining the best exercise intensity.

The Limitations of Heart Rate Training

Most heart rate training programs are devised around an estimation of the maximum heart rate. The are two problems with this approach. The first is that maximum heart rate is estimated with the basic formula 220-age. For a significant number of athletes however, this estimation maybe out by as much as 25 beats per minute.  The only way to accurately determine maximum heart rate is perform a short, maximal stress test (to exhaustion). During the test heart rate will rise steadily until a plateau is reached despite the exercise intensity continuing to rise (assuming the individual is fit enough to last until such a time). This is a direct marker that the heart is beating as fast as possible.

The second problem is that, even if maximum heart rate is estimated accurately, prescribing exercise on the back of standardized zones makes no allowances for individual differences. For example, endurance performance improves when lactate threshold as a percentage of VO2 max is increased and it can be improved with training (3,4). A standard heart rate zone of 85-90% of the age-predicted maximum is commonly prescribed to improve lactate threshold but this may not be accurate. As with maximal heart rate, the only way to determine the correct heart rate training zone for improvement of lactate threshold is to measure it during laboratory testing.

Despite these limitations, heart rate training still offers a more objective method for determining exercise intensity.

Heart Rate Training Zones

Different exercise intensities tax the body's energy systems in different ways.

Exercising at 60% of maximum heart rate for example, is said to predominantly tax the aerobic system in most people. If exercise duration is long enough, the major source of fuel will be fat.

This type of intensity is often favored by people who want to lose weight and are generally de-conditioned.

A heart rate training zone of 70-80% maximum will still predominantly tax the aerobic system in fitter individuals but the main source of fuel will be carbohydrate, or more specifically, glycogen. This is the heart rate training zone that endurance athletes typically aim for.

Here is a quick example of calculating a heart rate training zone using the age-predicted maximum of 220-age:

Rachel is 35 years old and wants to train for a 10km run.

Maximum heart rate = 185bpm (220-35)

Target heart rate zone = 70-80%

Lower target heart rate = 130bpm (185 x 0.7)

Upper target heart rate = 148bpm (185 x 0.8)

Target heart rate zone = 130 - 148bpm

The Karvonen Formula (Heart Rate Reserve)

Simply using 220-age makes no allowances for individual differences. All 35-year olds will have the same heart rate training zones according to this formula.

The Karvonen formula takes into account resting heart rate making it a slightly more specific to the individual. Because resting heart rate decreases with conditioning it also makes allowances for differing degrees of fitness to some extent.

Keeping with the example above, here's how Rachel (who has a resting heart rate of 65bpm) would use the Karvonen formula to achieve a more accurate heart rate training range for aerobic endurance conditioning...

Karvonen formula:

Maximum heart rate - resting heart rate x heart rate zone + resting heart rate

185 - 65 = 120bpm (this is called the working heart rate)

120 x 0.7 = 84bpm (70% zone)

84 + 65 = 149bpm (lower limit)

185 - 65 = 120bpm (this is called the 'working heart rate)

120 x 0.8 = 96bpm (80% zone)

84 + 65 = 161bpm (upper limit)

Target heart rate zone = 149 - 161pbm

You can see that the Karvonen formula calculates a higher training zone than just using 220-age and this is often the case.

January/February

What's Happening in January 2009

Get a sneak preview to the speciality class offered Tuesday, January 20, 2009 at 5:30pm!  "Shed Tread" 

Take advantage of a quick 20 minute workout with Private Trainer and Group Ex Instructor Julie.  Sign up at the fitness desk. 

January 6th 12-1pm, 5:30-6:30pm

January 13th 12-1pm 5:30-6:30pm

"Shed Tread Class" is one hour interval class on the treadmill and exercises to tone body.  It's a total body workout that includes cardio and resistance bands. 

 Start the year off on the right foot!  Tread and Tone.. 

As of  Feb. 6, 2009

Shed Class is on the schedule for 8 weeks.  Monday 5:30pm.  Please sign up one hour before class at the fitness desk.  Let's use our time efficiently and get in to shape for 2009!  I hope to see you there!!

Try Medicine Ball instead of Hand Weights

The traditional medicine ball seems to be making a comeback with new options. These heavy (2 to 10-pound) balls were popular in the late 1950's. However, today's balls are much improved. They are still soft and pliable with easy-to-grip rubberized surface.  Sizes range from 4-12 inch diameter.   AeroMat has manufactured a medicine ball that has an adjustable strap which will help you keep your grip.  This ball can also be used for simple kettle bell exercises.

Medicine balls are an alternative for hand weights in many exercises. Almost any exercise that can be done with a hand weights can be done with a medicine ball.   For example, push ups with medicine ball under one hand while other hand is on the floor.  This will challenge your stabilizing muscles in your shoulder and still primarily work your pectoral (chest) muscles. 

Many abdominal exercises can include a medicine ball also.  Simply hold a medicine ball slightly above your abdominal while performing a basic crunch.  Another example, with legs extended up (90 degree angle from hips), bring medicine ball from chest to touch your toes.  Keep your head down with your back staying neutral.  You will be working your chest, shoulders and abs.  Here's one more exercise to try.  A reverse curl crunch with a medicine ball behind the knees is less awkward with a medicine ball than a hand weight. 

September/October

One of the first mistakes people make when they fall short of their goal is to think, "That's it, and I've blown it. I'll never make this work.  Or forget it.. It's too late to go to the gym.  I am too tired.  I can't leave work NOW.. too much to do!"

Don't believe it. A one-time slip doesn't mean you're a failure. It doesn't mean its over.  The fact is, this trap is taking the easy way out.  It's a fancy way of quitting.  Maybe you've missed a day or two of activity. Maybe you've blown a whole week. Maybe you've been sick, injured yourself, or run into some family trouble, and you've been out of commission for a month or more.

The important point is to understand it for what it is: a lapse. Sure you've fallen a step behind, but your hard work is not lost. Remind yourself of all you've learned and how far you've come since you started.  Value your accomplishments.  Don't give up now.  Regroup!!!!

Here are a few suggestions:

• Be honest.
• Admit to yourself that you've hit a bump in the road.
• Figure out exactly how long you've lapsed and think about what knocked you off track.
• Turn to your support group. If you've gotten support and encouragement from friends or loved  ones, now is the time to turn to them for another pep talk.  No one likes to admit that they've faltered, but by telling someone, you can put closure to this obstacle.
• Start self-monitoring immediately.  
• Set new goals. Take a few minutes to look back at your current plan and goals. Think about ways you might revise them to make them work better for you.
• Renew your motivation; look for ways to incorporate activities you enjoy.
• Set a date when you will start again.
• Commit yourself to one small goal, one medium goal and big goal.  Start with your small goal and work up to the next goal.
• Give yourself a little time, and you'll regain all the lost ground.
• Avoid negative messages.  
• Focus on your strengths.  Look positively to the past and future. Think about the personal strengths you discovered including physically, mentally and spiritually.  Once you've identified your personal strengths, think about ways to use them now to get yourself back in the game.

The key to recovering is to "REGROUP".. life is not guaranteed.  Start today!

July/August

I was recently asked a question about cardiovascular training. After listening to my clients questions, I decided that this month's fitness tip will be about cardiovascular endurance.

As with strength conditioning, everyone has the potential to improve cardiovascular endurance. In addition to age, gender, body build, and muscle fiber type, cardiovascular endurance is related to the ventilation capacity of the lungs, the pumping capacity of the heart, the distribution capacity of the blood vessels, and blood volume (the amount of blood within the circulatory system). All of these factors work together to supply your tissues with oxygen. The amount of oxygen needed for basic life processes is relatively small, but vigorous physical activity greatly increases the oxygen needs of your muscles.

Today we focus on heart and lung capacity and age.

Heart and Lung Capacity:

When endurance athletes perform high-level aerobic exercise, their lungs may move more than 150 liters of air a minute, and their hearts may pump up to 40 liters of blood a minute. Relative to their body size, endurance athletes have larger lungs, hearts, and arteries than average individuals. They also have more blood vessels and greater blood volume than untrained people. Although endurance training can increase the ability of the muscles to use oxygen, its effect on the size of the heart and blood vessels is not fully understood. Most likely, outstanding endurance athletes are genetically endowed with exceptionally effective cardiovascular systems as well as with favorable muscle physiology.

Age:

During your growth years, normal development increases the capacity of your cardiovascular system. However, once you reach adulthood, cardiovascular endurance gradually declines. One reason for this decline is that maximum heart rate steadily decreases with age, and this reduces the pumping capacity of your heart. As a rule, your maximum heart rate lowers about 10 beats a minute every decade. Even so, it is possible for those who haven't been exercising to improve their cardiovascular fitness at any age and for those who do exercise regularly to maintain high levels of aerobic endurance throughout their midlife years.

Remember the Heart is a muscle just like the other muscles in your body. Challenge your muscles to improve but also listen to the muscle. Try not to over train. Enjoy the workout!

June 2008

As the summer approaches, enjoy the weather and activities. Staying fit includes doing activities outside. Take bike rides, walk the trails and breathe the fresh air. It's a perfect time to change your fitness routine. Start now. Try a jog in the park next weekend. Find a bench in which you can do push up and dips. Challenge your body with real life diversities. What about trying water sports on the weekend? Plan a weekend once a month to try a different activity. Look in your local newspaper for listing of weekend adventures.

But don't forget to drink plenty of water. On an average day, one should consume 80-100 ounces. If the temperature is hot, please increase your intake of water. Plan ahead for those warm days.

Cross training is so important to the body, mind and soul. Keep an open mind to doing new activities and not sweat the idea that you are not in the fitness facility doing an hour of cardio. I feel so many people are set on doing one routine and only set at doing it at the gym. Our bodies are amazing and will adapt to situations. Therefore, changing your routine is so important.

I traveled to California and thought...oh, I can run this 2 mile trail up this small hill/mountain. Wow.. What a difference. I felt so good and had my heart rate up within the first half mile. Going down the hill/mountain was even harder. And I loved looking at all the beautiful scenery. I truthfully believed it did more to my soul and mind than my body. Be yourself and enjoy life with fitness. Fitness is part of a healthy lifestyle. Believe in yourself!

April/May Fitness Tip:

Intervals.. Try it!

Lack of time is the number one reason people for not exercising. And lack of results once they do start exercising isn't far behind. Interval training is a great solution for both of these common problems.

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.

The advantages of intervals

Interval training utilizes the body's two energy-producing systems: the aerobic and the anaerobic. The aerobic system uses oxygen to convert stored energy from various sources throughout the body into energy.

On the other hand, the anaerobic system requires energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of high intensity activity. This system does not require oxygen which explains the short duration of this activity. Activities include sprinting, jumping or lifting heavy objects.

Interval basics

Interval training allows you to enjoy the benefits of challenging your cardiovascular system aerobically and anaerobically. Your heart is a muscle which needs to stay just as strong as your legs and arms.

A basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.

The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

Adjusting the incline/resistance on your cardio machine is also another way to do intervals.

One suggestion I have is to start with your favorite music mix on your ipod. Start running to your favorite song. After one mile, you start interval running between songs. Before you know it, 30 minutes has gone by.

Another way to practice this is to set the cardio machine to program listed as random. The cardio machine will vary the resistance and incline within the time you set the program.

Advance Intervals

Consider the following four variables when designing an interval training program:

• Intensity (speed) of work interval

• Duration (distance or time) of work interval

• Duration of rest or recovery interval

• Number of repetitions of each interval

Seek a Certified Personal Trainer to assist you with your goals and to determine a good set of intervals.

Intervals are a great way to challenge your mind and body. You will feel strong, confident and refreshed when you finish the routine. Good Luck.. Julie B

NUTRITIONAL TIPS

May Nutritional Tips

Get your Beans!

There are many different varieties of beans.  Beans are a good source of protein (~15g per cup) and contain other important nutrients like iron, zinc, and folate.  This also makes them an excellent cholesterol-free meat alternative.  Not only are beans nutritious, but they are also very economical.  They come either canned, which are ready to eat; or dried, which have to be soaked in water for ~24 hours.  Dried beans are the usually the cheapest and sell for ~2.00/lb or less.  So, don't be afraid of beans, in fact, try a different bean every week!  Start this week by trying this recipe!

Bean and Cheese Quesadilla with Corn Salsa

1 can whole corn with no added salt

1/2 medium red bell pepper, chopped

1/4 medium red onion, finely chopped

1/4 cup chopped cilantro leaves

1 small jalapeno pepper, seeded and finely chopped

1 Tbsp lime juice

Salt and Pepper to taste

2 Burrito-size whole wheat tortillas

1 can (15 oz) pinto beans (rinsed and drained)

1 cup shredded Monterey Jack cheese

Make salsa by combining: corn, red pepper, onion, cilantro, jalapeno, salt, pepper, and lime juice.  Set aside.

Set large skillet over medium-high heat.  When pan is hot, add tortilla.  Heat tortilla for about 30 seconds.  Cover half of the tortilla with 1/2 of the beans, 1/2 the cheese, and a scoop of salsa.  Fold the empty side over the filling.  Cook for 1-2 minutes on each side until cheese is melted.  Repeat for second tortilla. 

To serve, cut each quesadilla in half and top with extra salsa.  Serve immediately.

Makes 4 servings.

Per serving:  372 calories, 9 grams fat (3 grams saturated), 55g carbohydrate, 18g protein, and 9g fiber.

Recipe adapted from American Institute for Cancer Research

March is National Nutrition Month!

National Nutrition Month (Registered Trademark) is organized by the American Dietetic Association and held annually every March.  The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

The American Dietetic Association is the professional organization of Registered Dietitian, who are the nutrition experts.  Registered Dietitians (RDs) translate the science of nutrition into practical solutions for daily living.  Registered Dietitian and "nutritionist" are not always the same and should not be used interchangeably.   

RDs complete a bachelors degree in nutrition, dietetics, public health, or other related nutrition science.  They are required to complete an accredited internship and pass a national exam to hold the credential, RD.   RDs work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research, and private practice. 

RDs use their nutrition expertise to help individuals and groups make positive lifestyle changes.  These changes help to improve health and fight diseases.  To find a Registered Dietitian in your area,  visit the American Dietetic Association website at www.eatright.org.

Make Portion Control Your New Year's Resolution in 2009

Happy 2009!  Have you made your New Year's resolution?  Does it involve healthy eating, weight loss, or exercising more?  Many people have these as New Year's resolutions and would like to lose weight and get healthier in 2009.  In order to accomplish this resolution and make it last throughout the year, try following these portion control tips.

1. Take the time to read food labels.  The side panel of the food package usually contains the Nutrition Facts Label.  This label states the serving size of the food at the top of the label; which may be less than the whole package.

2.  When snacking, don't "eat from the bag".   Instead put one serving of the food on a plate to help prevent overeating.

3.  Try buying single portion snack foods (for example: 100 calorie snack bags), so you are not tempted to eat the whole regular size bag or box.

4.  When dining out in a restaurant, share an entree with a friend or take 1/2 of your entree home for lunch the next day.

5.  Try to visualize these everyday items when thinking about portion size

o       Woman's fist - a serving of vegetables, fruit, noodles, or rice

o       Deck of cards - 2-3 oz of cooked meat, fish, or poultry

o       Postage stamp - 1 teaspoon of butter or margarine

o       Computer mouse - the size of a small baked potato

o       Golf ball or large egg - 1/4 cup dried fruit or nuts

o       Tennis ball - 1/2 cup ice cream

            o       2 Dice - 1 oz of cheese

Check out the MyPyramid website for more portion control/serving size recommendations. www.mypyramid.gov

Portion control of food can help you eat healthier and lose weight.  So start your New Year's resolution today by practicing portion control everyday!

Nutritional Tip by Theresa Lambert

November/December

Tips for Healthy Holiday Eating

The holiday season is here!  It is a time to celebrate with family and friends, which usually involves food and over eating.  Keep in mind these five tips for a healthy and happy holiday season.

1. Practice portion control.  There are no bad foods as long as you have portion control.  Eat until you are satisfied, not overstuffed.

2. Don't skip meals.  Before you leave for a party, eat a light snack to help curb your appetite.  Try the Everyday Pumpkin Parfait at the end of this list for a light and refreshing snack.

3. Try to reduce the fat in your traditional holiday recipes.  Some ideas include: applesauce in place of oil in holiday breads, egg substitute in place of whole eggs, or plain nonfat yogurt in place of sour cream.

4. Bring your own healthy dish to parties.  Salads and fresh fruit make excellent healthy food choices.

5. Be physically active everyday.  Regular exercise will help regulate appetite, burn extra calories and help to relieve stress.

Everyday Pumpkin Parfait

Ingredients:

• 1 cup fat-free vanilla yogurt

• 1/4 cup Libby's 100% Pure Pumpkin

• 1/4 tsp pumpkin pie spice

• 1/2-2/3 cup fat free granola

Directions:

• Combine yogurt, pumpkin, and pie spice in a small bowl.

• Place 1/2 yogurt mixture into two 1-cup parfait glasses.  Top yogurt mixtures with 1/2 of granola.  Top each with remaining yogurt mixture and granola.

Makes 2 servings.

Nutrition Facts per serving

Calories: 200 kcal

Total Fat: 1.5g

Protein: 7g

Dietary Fiber: 4g

Nestle Very Best Baking.   http://www.verybestbaking.com/recipes/detail.aspx?ID=141683

Nutritional Tip by Theresa Lambert

September/October

Explore MyPyramid This Fall

Have you seen the new food pyramid called, MyPyramid?  It is the USDA's new food pyramid that promotes a personalized approach to healthy eating and physical activity.

MyPyramid is divided into seven different groups:

      Orange: Grains group

      Green: Vegetable group

      Red: Fruits group

      Yellow: Oils group

      Blue: Milk group

      Purple: Meat and Beans group

      Stairs: Physical Activity

MyPyramid is a Government website that personalizes your daily nutritional needs based on your height, weight, age, gender, and amount of daily physical activity.  Then it determines the appropriate number of servings for each food group and amount of daily physical activity you should follow.  In addition to the personalized MyPyramid, the website has a Menu Planner that helps you develop meals to incorporate all the food groups and increase the nutritional quality of your diet.  The website also can assess your current food intake and physical activity to help you make healthier choices.  In addition, it has a section for pregnant and breastfeeding women that includes: food plans, appropriate wt gain, nutrient needs, use of dietary supplements, food safety, etc. 

MyPyramid is not only for adults, the website also has a section for kids.  In fact, there is a MyPyramid developed for kids that emphasizes increasing physical activity.  There is also a game for kids on the website that teaches them about the food groups and physical activity, called MyPyramid Blast Off.  So, this fall grab your family and friends and explore MyPyramid at: http://www.mypyramid.gov . 

Nutritional Tip by Theresa Lambert

July/August

Keep Hydrated This Summer!

Last month, I talked about calculating nutritional needs. Fluid needs can also be calculated very easily. The basic formula is: 1 mL fluid per kcal. For example, if you calculated your nutritional needs to be 2050 kcals, your fluid needs would be 2050 mL. A healthy diet includes adequate fluids through out the day. Fluids not only include drinks, but also soups, ice cream, sherbet, jello, fruits, vegetables, etc. (FYI, if you would like to convert mL to ounces, divide mL by 30. For example: 2050 mL = 68.3 fl oz.)

With appropriate fluid intake, dehydration can be avoided. It is easy to get dehydrated in the summer with hot weather and being outside. The signs and symptoms of dehydration include: thirst, dark urine, dry mouth & lips, headache, rapid heart beat, and decreased skin elasticity. Dehydration can also lead to heat stroke, muscle cramps, renal failure, or even death.

So, this summer carry a water bottle with you everywhere to help meet your hydration needs!

Nutritional Tip by Theresa Lambert

June 2008

Finding Out Your Own Nutritional Needs is Easy!

Have you ever wondered how much should I weigh? Or how many calories should I consume in a day? Well here are some easy calculations to help you!

Ideal Body Weight (IBW): A target weight based on a person's height and gender.

Men: 106lbs for the first 5 ft + 6 lbs per inch over 5 ft or -6 lbs for each inch under 5 ft. Then for a weight range +/- 10%.

For example: The IBW for a man who is 5'10" would be: 149-182 lbs

(6x10=60 + 106 = 166lbs +/- 10%)

Women: 100lbs for the first 5 ft + 5 lbs per inch over 5 ft or -5 lbs for each inch under 5 ft. Then for a weight range +/- 10%.

For example: The IBW for a woman who is 5'4" would be: 108-132 lbs

(5x4 =20 + 100 = 120lbs +/- 10%)

Estimated Calorie Needs (BEE)

BEE for Men = 66.5 + 13.8(WT) + 5(HT) -6.8(Age)

BEE for Women = 655.1 + 9.6(WT) + 1.9(HT) - 4.7(Age)

WT= current weight in (kg). Take the pounds divided by 2.2 to get kg

HT = height in (cm). Take the height in inches multiply by 2.54 to get cm

Age = age in years

After you calculate the BEE, multiple it by your activity by referencing the following:

Chair or bed bound 1.2 x BEE

Seated work with little activity 1.4-1.5 x BEE

Seated work with required movement 1.6-1.7 x BEE

Standing work 1.8-1.9 x BEE

Strenuous work 2.0-2.4 x BEE

For example: A 40 year old woman who is 5'6" and weighs 155 lbs who does standing work.

BEE = 655.1 + 9.6(70.4) + 1.9(167.6) - 4.7(40)

= 655.1 +675.8 + 318.4 - 188

= 1461 kcal x 1.8-1.9

= 2629 - 2775 kcal per day

Now the recommended amount for weight loss or gain is 1-2lbs per week or -/+ 500 kcals per day. So if this lady wanted to lose weight, she should subtract 500 kcals from her daily calorie intake which would be about 2129-2275 kcals per day.

April/May Nutritional Tip

Three Meals a Day, But Don't Forget the Snacks!

You may feel guilty about snacking, but healthy snacks are good for you. The ideal diet plan for a healthy individual would be three small meals a day with small healthy snacks in between each meal. Snacks should be a part of everyone's diet, if the following 5 rules are followed.

Five Rules for Healthy Snacking

1) Space your snacks throughout the day. Don't do all your snacking at night, in fact you should not snack after 8p.m..

2) Surround yourself throughout the day with healthy snacks. Keep healthy snacks in your refrigerator, in your drawer at work, briefcase, gym bag, and car so you won't be tempted to go to the vending machine or nearest fast food drive thru.

3) Watch your portion size. Single-serve containers or snack size bags can help to keep portions in check. "Do not eat from the big bag!"

4) Snack on wholesome foods with minimal processing like fruits, vegetables, low fat dairy products, and whole grain foods.

5) A snack that contains a mixture of carbohydrates, protein and fat will satisfy the urge from hunger and keep it at a minimum for a longer time. Examples include:

1 small apple with 2 Tbsp peanut butter

1 cup lowfat cottage cheese with 1/2 cup fresh sliced peaches

1 cup whole grain cereal with low-fat milk

Tuna or chicken salad mixed with low fat mayonnaise and fresh vegetables on whole grain crackers

1 small lowfat granola bar (See recipe below)

Granola Bars

Ingredients:

1/2 cup Honey

3/4 cup Peanut Butter

3 cups Low-Fat Granola Cereal

1/2 cup Chopped Nuts

1/3 cup Raisins or Dried Apricots

1/4 cup Shredded Coconut

3/4 cup Ground Flaxseed

Directions:

1. In a large bowl mix granola, nuts, raisins, coconut, and flaxseed. Set aside.

2. In a small sauce pan over medium heat, bring honey to a boil and boil for 1 minute.

3. Add peanut butter and blend.

4. Stir honey mixture into bowl with remaining ingredients until well coated.

5. Press into a greased 13x9 inch pan, cool.

6. Cut into small squares and serve.

Recipe adapted from http://ww.bobsredmill.com