Monthly Archives: May 2011

Stop Smoking N Save money

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-Another tip from the City of Everett Wellness Line -

People often quit smoking because they’re concerned about their health.   Some, however, might also be motivated by the money they’d save if they didn’t have the habit.  The math is pretty compelling.  As of August, 2010, the average cost of a pack of cigarettes in Washington State was $7.54.  At a pack a day, that’s $226 per month and about $2,714 per year.  You could take a really nice cruise each year on that! 

 

Our health care plans include smoking cessation benefits that can provide the help you may need to quit.  So perhaps it’s time to join the 1.3 million people who successfully quit smoking each year and start saving for that cruise next summer.

 

Sources:  Orzechowski & Walker, Tax Burden on Tobacco, 2009; media reports; state tax officials; U.S. Department of Agriculture, Economic Research Service.  Also, HealthEffectsofSmoking.org.

How Much Protein For Athletes

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A well-designed diet for an athlete is a combination of proper energy intake, proper timing, along with proper training. An energy deficient diet during training may lead to loss of muscle mass and strength, increased susceptibility to illness, and increased prevalence of overreaching and/or overtraining (7). People who follow a general fitness program can generally meet their nutritional needs with a healthy, well-balanced diet. However, the caloric and protein needs of a highly trained athlete are different and will be discussed here. ==>> Article from NSCA’s Performance Training Journal

Jumping Rope for Exercise

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Jumping Rope Isn’t Just for Kids

Looking to raise the “fun quotient” in your exercise routine?  Go old school and incorporate the jump rope into your workout routine. Jumping rope is as good for your physical fitness as it is for your monthly budget.  All you need is a $10 jump rope and a flat, open space to get started. Jumping rope is a great cardio workout that improves balance, coordination, and agility.

Some jump rope tips from Marty Winkler, co-owner of RopeSport:

  • Use some wrist and forearm when turning the rope. Make small circles or a cranking motion. Keep your hands level with your hips—don’t move them higher or lower.
  • Jump only an inch or two off the ground. Don’t make big jumps, and try to land softly.
  • Push off from and land on the balls of the feet. Your heels should just tap the ground.
  • Relax your neck and shoulders and avoid hunching.
  • Keep your elbows bent, as if you were holding a curl bar. A rope that’s too long will pull your elbows away from your torso.
  • Breathe normally. You should be able to have a conversation with someone while you’re jumping.

Number of calories burned (for a person weighing 155 pounds*): Slow jumping burns 9.4 calories per minute and 281 calories per half hour. Moderate jumping burns 11.7 calories per minute and 352 calories per half hour. And if you really get cooking, fast jumping burns 14 calories per minute and 422 calories per half hour.

Caution: Be sure to consult your physician before starting any physical fitness routine.

Source: Diet Detective

Healthy Meal Tips

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Health magazine strikes again with some wonderful tips on healthy cooking.  I’ve summarized and added a few comments of my own for your convenience. Tape these babies to your refrigerator so you have a constant reminder when you’re planning meals.

1. USE SMART FATS- opt for olive oil over saturated fats such as butter; avoid all sources of trans fats (margerine)

2. GO UNREFINED- Pick whole grains over refined ones: brown rice, bulgur, and whole wheat carry more fiber and other nutrients than refined grains

3. EAT MORE FRUITS AND VEGETABLES- Goal is 5-13 servings per day choosing a variety of colors to get a range of antioxidants and vitamins

4. IT’S NOT ALL ABOUT THE MEAT- Meat is protein, but it also is a big source of saturated fat in many people’s diets.  Eat small amounts of lean meat, fish and poultry or try a vegetarian dish instead.

5. CHOOSE LOW-FAT DAIRY- Dairy is a good source of calcium, but you should replace whole-milk products with low fat or nonfat versions to cut down on saturated fat intake

6. KEEP PORTIONS REASONABLE- Watch your portion size, keep it to one serving to minimize extra calories. Continue reading →