Top 5 Foods that boost FEELINGS!

A simple list today, yet the power behind our food choices is HUGE!  Emotional Eating is challenge to many Humans and these 5 food choices support the positive aspect of it. 

Follow the Link:  Wellness Hero's Top 5 Mood Enhancement Foods

Hope you enjoy and Live Enthusiastically,

Wellness Hero!

How to lose weight.

Metabolism and how to control it.

Burning calories is accomplished by the conversion of energy into work.  For instance
if a person was to lay in bed all day with zero movement or physical activity, just for brain, heart, lungs and liver function to work a person has a base line basal metabolic rate (BMR).  BMR is how many calories a person burns at rest to stay alive.  The idea is the more a person moves the more they will increase energy output in the form of burning calories.  Burning more calories through metabolism of food put into the body by eating is how a caloric deficiency is created.  Create a caloric deficiency of 3,500 calories and that will equal 1lb of FAT LOSS.


Example:  Negative 500 calories a day over the course of 7 days (1 week) will equal 3,500 calories burned.  It breaks down that if a person is measuring what they eat with a food log/journal and is calculating calories burned during physical activity (PA) and exercise with figuring out their BMR then the example is as follows:


Calories Eaten:  2,000 for the day
               BMR:   1,800 calories burned for basic body function    
    PA/Exercise:   700 calories burned from movement

      
What is the best way to increase your metabolism for both BMR and Exercise?  Well, before we get to that I want to lay out a few foundation principles to understand first.  This blog for the month of Feb. will have a several posts on the topic of metabolism because because it is the basis for how a person feels and truly a person CONTROLS it with every choice throughout the course of a day (yep, 24 hours).  I will be identifying basic concepts of eating and moving that can FIRE UP YOUR METABOLISM TO BURN AT HIGHT LEVELS THEN EVER BEFORE.

If you think you might have a slow metabolism, stay tuned till tomorrow.  Over the course of the next week I will present an option to not only understand more about HOW TO INCREASE YOUR BMR, but impact your metabolism in very positive ways.

Why is your metabolism important?  Its your energy for the day....

Up coming blog TOPICS!!!

Blog Outline for February 2013 by Wellness HERO.....life enhancing by PROPER Health Education.

1.  Water - How much should a person drink?
2.  Metabolism - How to control and increase your Calories burned.
3.  Sleep - The role it plays and how it is healthy.
4.  Veggies & Fruit - Just Do it!
5.  Food Labels & GMO - Look out and READ what?!
6.  Whole Grains - Its the COMPLEX CARBS that are healthy!


Feel free to shoot me an email with any questions that might arise during your day, the idea is to practice wellness daily.  Your health and wellness is your choice, so choose wisely and of course, SMILE :~>!!!!!!

Counting your daily steps has benefits!

The Pedometer Challenge                        2.19.12


If  you took time to read my blog about lifestyle choices verses organized exercise, this one goes a step deeper on how to apply a pedometer to your life.  This is a great opportunity to purchase (dirt cheap) a cool piece of technology that can help document your physical activity progress as you walk about your daily routine.  Totally not selling you something, but giving a strong recommendation for a recorder of valuable info on your health & fitness. 

Pedometers (if you did not know) are step counters that allow an individual to record several parts of vital data (depending on the model) to the health of the individual.  Basically their are guidelines to a healthy lifestyle, just to maintain health a person health.  To document progress and see real time results can also assist as a motivational tool as well.  My son just loves seeing the numbers go up, well so does daddy too!  Thats motivation enough!

The Surgeon General recommends that the average adult (to just maintain health) should accumulate 10,000 steps a day (while walking) and the gov’t has set up (www.fitness.gov) a website for a person to keep track of what they have accomplished.  Children & older adults have separate goals, but the bottom line is, how do you know unless you count?

Whether you are a seasoned veteran of fitness or a novice, I would encourage everyone to take advantage of this health enhancing opportunity.  I wear mine daily and love to constantly look down to see where I’m at for the day, plus several of my clients ask me how many steps I have taken.  I move to learn and learn to move!

Work smarter about your daily routine, here is an idea...

Self Report of regular life style physical activity vs. organized exercise.  Do you really need a gym to have health benefits of movement?.....Here is something I do to be active  as a household chore, but turn into a fun fitness idea with adding that mental aspect of awareness. 

Component of Health Related Fitness Impacted:
                    Muscular Strength & Cardio-Respiratory Endurance
Task:  Shoveling Snow

Equipment :  Coat, gloves, boots, hat, & shovel   VS.     Various styles of Fit apparatus

Results of Shoveling:    Walked 1.5 miles in 30 min. of physical activity
        Took:  2418 steps of which 1264 were in my aerobic zone for 14 min
            Calories:  230 used & I definitely was in my Target Heart Rate Zone

How did I record the above statistics?  A pedometer, which is a step counter, but I have a super fancy one that has software, gives reports & I had to program my stride length, age, height & weight for the feedback of the above results.  Plus, this pedometer is specifically a walking and/or running pedometer made for movement is straight lines that is constant verses playing a game of basketball or tennis where constant direction changing is taking place.  Mine is super accurate, but all the steps & other stats mentioned above are off because I took more steps.  Reason being I wasn’t walking in a straight line consistently, my snow shoveling had a lot of stoping, shifting and other moving takes place when I shovel in a small space.  Basically, the pedometer is very accurate in a straight line, but sometimes does not record smaller movements.   So to me as a personal trainer to get the above stats is impressive, but to add that I know it was actually more beneficial because of outside variables such as lifting the snow, pushing shovel with upper body joints only, and actually feel my heart rate in my target zone for the entire duration of shoveling which was 30 minutes in length.

The take from it, well I always kept my feet moving & strategically moved snow in a pattern (like a repetition for when lifting weight).  The idea was get a physical workout with being aware of bending my knees & @ certain joint angel points to be just performing a push motion with one side of my upper body, then repeating with the other and my feet just slightly shifting..  When I paused to push the shovel with one side I definitely noticed my body alignment to have a flat back & then lifting heavy snow definitely needs to have balanced form.   The boost of energy required to impact to components of fitness definitely makes this a health enhancing activity that would keep my metabolism running high for a few hours after being done.