..WELLNESS TIPS

 
"Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is."
Author, Mary Anne Radmacher
  
 
   
1.
Benefits of Muscular strength include increase muscle fiber size and contractile strength, tendon and ligament strength, and bone strength*
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2. Muscle burns fat while at rest; the more muscle you have the more you will burn
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3.
3500 calories equals one pound
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4.
On average, walking ten minutes burns approximately 50 calories; while jogging ten minutes burns approximately 100 calories
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5.
Without regular strength training, we lose more than ½ pound of muscle every year after the age of 25 which results in approximately 3-5% reduction in metabolic rate every decade, and is closely related to increasing body fat as we age*
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6.
Research shows that bone mineral density increases with strength training; and likewise, bone mineral density decreases with less strength training
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7.
Calories per nutrient:
  a. Carbohydrates – 4 calories per one gram  
  b. Protein – 4 calories per one gram  
  c. Fat – 9 calories per one gram  
  d. Alcohol – 7 calories per one gram  
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8.
Excess protein in a diet will be converted to fat
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9.
Trans-fatty acids raise blood cholesterol higher than regular saturated fats
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10.
One serving size equals:**
  a. Fruit: ½ cup (about the size of your fist)  
  b. Non-leafy vegetable: ½ cup (about the size of your fist)  
  c. Grain: ½ cup (about the size of your fist)  
  d. Bean: ½ cup (about the size of your fist)  
  e. Animal protein: 3 ounces (the size of a deck of cards)  
  f. Whole grain bread: 1 slice  
  g. Dairy products – 6 oz yogurt, 1 cup milk, 1 oz cheese (the size of your thumb)  
  h. Oil – 1 Tablespoon  
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*American Council on Exercise Personal Trainer Manual; Third Edition
**Dr. Ann’s 10-Step Diet; by Ann Kulze, M.D.
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