Stepping It Up: How Technology is Motivating Us

Riddle me this: They are all the rage and you see them everywhere. When talking to a friend or family member, you may have heard the words, " I have to get my steps in today!" Every technology brand you know of has one of the market.

That's right... An Activity Tracker!

 

Do you have one yet? I have to admit... Mine hardly leaves my wrist. If you have yet to purchase your own tracker, I suggest you do some additional research and really question what you are looking for in a tracker. I personally knew I wanted something to track steps, and sleep. I had also begun running and wanted to know my heart rate. All of those reasons were important, but I also wanted something where I could challenge others and myself. Being the majority of my friends had Fitbit Trackers, that's the direction I took.

 

I decided for myself on a Fitbit Charge HR. The features & benefits of this particular model was right in line for what I was looking for:

• Steps, Calories, Distance
• Clock
• Sleep Tracking
• Auto Sleep Detection
• 
  
  Silent Wake Alarm
• Floors Climbed
• Active Minutes
• Multi-Sport
• Continuous Heart Rate
• Caller ID

Now its time for 2 of my most favorite things:
Numbers to use for accountability & a challenge!!

Numbers to Know:
2000 steps = 1 mile

10,000 steps = 5 miles 

10,000 steps for weight management

The Challenge: 

Wear your fitness tracker or pedometer for 5 days and track your average steps. Now aim to increase that number every couple of days until you have reached that maintenance goal of 10,000, or 5 miles! Keep it up!!

 

 

Running out of ideas on how to get your steps in?? 

Walk the dogs.

Take the kids to the park.

Take pictures with all the animals at the Zoo.

Get some history with a stroll through a Museum.

 Power walk a shopping mall.

Getting healthy shopping at the grocery.

Walking the block with your Spouse.

Binge watching your favorite show while on the treadmill.

Joining a 5k Race.

Enjoying nature with a hike on a trail.

Going on an out of town adventure!

The Surgeon General's recommendation for physical activity is an additional 30 minutes of moderate activity on top of your everyday activity.
 

Other Activities to Enjoy:

Taking a swim in the pool.

Getting a workout in at the Gym
A family bike ride.
A paddle on a kayak or canoe.

Playing with the kids at the playground.

No matter what... Just get MOVING!!

Kayaking at Floyds Fork!

 

Measurable Wellness - Step 5 - Health Home Work

 

 

It's time to face the facts. A lot of times we are only lying to ourselves. Ever look back on your food for the day and thought that you might have eaten 1400 or so calories, when in honesty, you probably ate 2000 calories?

Accountability starts with ourselves. Before you can change for the good, you have to identify the bad.

How many calories do you think you eat in 1 day? How many calories do you think you eat in 5 days? Write those calorie guesses down. You MUST write them down... it helps with that important "A" word. Accountability.

Now here is your Health Home Work:
Grab a notebook or some blank paper. For 5-days & nights, write down every thing you EAT & DRINK. EVERYTHING. You don't have to change anything you are currently eating/drinking; this is just to see the food/beverages you are currently ingesting.

As you are recording this information, take the time to record the calories for each food & drink item you have. Do not cheat yourself. If you have a half of a cookie, write it down. All those little bites can add up quick! I like using myfitnesspal to search for calories. I've included the link to make it super easy! http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts

At the end of those 5-days,  I want you to calculate how many calories you had in each day, as well as a 5-day total. How do those numbers compare to the guesses you had made previously? Also, how much water did you record in those 5-days? I find this to be a very interesting discovery. I actually do this a few times a year to help keep myself on track. It's always amazes me how fast I can get off course to achieving my goals!

Feel free to message me with any questions. A lot of these steps can be confusing, but we are all in this together. Now go do your homework!

Measureable Wellness - Step 6 - Why Those Calories Matter

 It's time to learn about calories. We have talked about them, made a list with them & calculated them... but what is a calorie exactly? I find it hard to explain, but this sums it up nicely!

"... A calorie is a way to measure energy, so calories represent units of energy. Food is vital to providing the body energy for functions such as breathing and physical activity. You get calories from essential macronutrients like protein, carbohydrates and fat. While some foods such as vegetables provide few calories, others like ice cream provide many calories. Carbohydrates and protein provide 4 calories per gram, while fat contains 9 calories per gram." - Janet Renee, Definition of Calories in Food
http://www.livestrong.com/article/32169-definition-calories/

As you have been following the steps towards achieving your Health & Wellness Goals, you have:

• Made a list of your personal goals.
• Educated yourself on your BMI.
• Studied water consumption importance.
• Calculated your BMR.
• Learned about your caloric intake.

So why is this important? Why do calories matter? Because learning to adjust your weight is as easy as learning to adjust your calories. If you want to lose (or gain!) 1lb a week, here's how to adjust those calories:

What to know...
3500 CALORIES = 1 LB
*To lose 1-lb per week, you would need an approximate 500 calorie deficit from your suggested BMR per day. I break it down between calories in & calories out, such as 250 calories less energy (food calories) + 250 calories more energy burned (physical activity)

Example:
A 40 Year Old Woman, 150-lb with a BMR of 1434

This woman, to maintain her weight of 150-lb., has a BMR of 1434. Any additional activity in her day would lead to calories burned. If she is to lose weight, she could go down to a caloric intake of around 1200 calories and increase physical activity an additional 250 calories burned (or a 45 minute of yard work!). That would give her that 500 calorie deficit she needs!

Looking to gain weight? Just reverse... Increase calories & decrease physical activity (though I would just keep increasing those calories in!)

When you wrote down your calorie intake for 5 days, how close were you to your estimated BMR? How many calories do you need to add/lose in order to get to that BMR? That should be your first step into the right direction. Trying to lose weight and eating consistently over those calories wont get you too far. And you cant just exercise yourself to healthy... It takes both healthy eating & exercising to get to a healthier you!

What steps can you begin making NOW to reach those goal. If you have yet to write down your 5 days of Food & Calories, do it NOW! Accountability starts with knowing. Remember...you don't have to eat less, just cleaner & healthier! Eat REAL food, not processed junk! No fast foods! More fruits & veggies and less meats!

Start with these rules and you can begin to see a difference in less than a week. You will also see a difference in your energy level, your attitude and your sleep! What are you waiting for?

 

Measurable Wellness - Step 4 - What's in the Numbers?

Most people have heard of the BMI, but have not heard about the BMR.

Your BMR, or Basal Metabolic Rate, is the amount of calories that your body needs to function while resting in 24 hours. In other words, calories for just being alive!

Knowing your BMR is a very important step in learning more about your body and achieving your health & wellness goals. Once you follow the formula & learn your own BMR, you will then be able to calculate how much you need to eat in order to lose, gain, or maintain weight.
Your BMR depends on you sex, age, weight and height. There are 2 separate formulas, one for women & one for men. And here we go...

BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

For Example: A 150-lb women, 5'7" & 40 years old

BMR = 655 + (4.35 x 150lbs) + (4.7 x 67inches/HT) - (4.7 x 40 yrs)
BMR = 655 + 652.5 + 314.9 - 188
BMR = 1434.4

This example shows that the woman would need 1434.4 calories per day to live. Even if she did nothing other than breathe, she can eat that amount of calories per day to sustain her weight.

For those with a leaner muscle weight, this calculation will of course differ. Muscles use more energy for survival than fat tissue, so people with lean bodies need more energy to survive. Now we are starting to understand why some people have a harder time gaining weight vs others that can easier add the pounds!

Have you have looked at the calories burned during an activity and wondered how to use them correctly for weight loss, or weight gain? Well, using the information from example from above, walking the dog for 30 minutes would burn around 112 calories or a hour long casual bike ride would burn around 408 calories. These additional calories can then be added to your total calories needed in order to simply maintain your weight. 

One dog walk would bring your total to 1546.4 calories. Great for you and the dog! 

Take time to learn about your body and how it works. Once you start seeing food as energy needed, and learn how some "foods" have 0 energy and LOTS of calories, you'll be another  step closer to achieving your health & wellness goals!

 

Measurable Wellness - Step 3 - Water Matters

 

Did you know that water makes up an average of 57-60% of the human body? That's a lot of water!

 

People ask me all the time "Stephanie, how much water should I be drinking?" Since I want everyone to drink their recommended amount of water, I thought I would share my answer with you all. Its actually quite simple!

 

After weighing yourself, you simply take your weight and divide it in half. That number given is how many ounces you should be aiming to drink.

 

 

 Here's an Example: 

 

A 150-lb woman should drink HALF her body weight in ounces.

 

So half of 150-lbs is 75.

75 ounces of water per day

 

 

Usually after answering "How much water should I be drinking?", the very next question is "Does Coffee & Tea count?"

 

I personally do NOT count Coffee and Tea as part of my water servings and here is why. Most Coffee & Teas contain caffeine (the reason I drink them!) Caffeine is a diuretic, and all diuretics increase the excretion of water from bodies. So even through they are a liquid, they do not give you the same benefits as plain water.

 

Now feel free to jazz up those water bottles! I love adding fresh lemon to mine. Zachary loves using raspberries. Mark loves plain old water. Well... plain new water!

 

Here are some benefits to drinking all that water:

 

 

Increasing your water intake is just as important as working out and eating well. Its also an easy first step to take on achieving those Health & Wellness Goals you've been working on!

 

Raise your glass (of water!) and CHEERS to new beginnings!

 

 

 

 

 

Measurable Wellness -Step 2 - Goals That Aren't Written Down are Just Wishes...

It's true...

 

Have you ever thought to yourself...

I wish I could lose weight.

I wish I could get in better shape.

I wish I would eat better.

I wish, I wish, I wish...

 

 

 

 

In my last blog, I asked this question:

  

What are YOUR health & wellness goals?

 

and I asked that you write those goals down. Don't just wish... Write them down and let's get going!

 

I am a big believer in holding yourself accountable. I don't always like it at the time, but I always love the results. In order to hold yourself accountable for achieving these goals (or any others!) you have to make a plan. A measureable plan. For that, I look at the numbers.

 

 

Writing your goals down... that's sometimes tough. But learning the following numbers and how they relate to your health and wellness can be an eye opening event if you have ignored them for some time. Don't let it discourage you. Instead let it push you harder! We will make a plan and get to work together!

Here is the first set of numbers you will need to get started with:

 

Height:_______________

Weight:_______________

Age:_________________

Now write those numbers down along with you're goals.  I know. I hate seeing those numbers too, but you have to see the bad to see the good, right?

 

Next lets talk BMI. Your BMI, or Body Mass Index, is a measure of body fat based on height and weight that applies to adult men and women. I like using this to gauge were we fall among the four categories: Underweight, Healthy, Overweight, or Obese. Here is the formula to follow:

 

 

BMI=__WEIGHT (LBS) x 703___

           HEIGHT(IN) x HEIGHT(IN)

 

 

Here's an example: A woman with a weight of 150 lbs. & a height of 5'7"

 

 1.  BMI= __150lbs X 703___

               67in X 67in

 

 

2.   BMI= ___105,450_____

          4489

 

                                 

     3.   BMI=    23.49                      

       



Or here's a link to a BMI Calculator, though I think its best to always do the work: 

 http://www.bmi-calculator.net/

 

 

What's Your BMI Tell You:

So now you have written down in front of you:

Your Goals, Your Height, Weight, Age and BMI Range.

 

Before we visit the next step, I want you to look over this information. Again, its not always easy but it's necessary. Looking over the numbers portion so far, you may decide some of your goals should be adjusted. Change your goals as soon as you wish it!

 

Over the next day or so, take time to look over these notes. Ask yourself... How much weight do you need to lose or gain to get into a healthy BMI range? How else would achieving a weight gain/loss affect your general health & wellness goals?

 

And Don't Forget... 

Measurable Wellness - Step 1 - What are YOU waiting for...It Starts Here.

 

"There are so many "diets" out there. Paleo, Atkin's, South Beach - Which one should I try?
"What about clean eating?"
"Should I juice? What about smoothies?"
"What are chia & flax seeds and why should I try them??"
"Where do I start??"

Sound familiar to you? You know you need to do something - change something- but WHAT do you do? What do you CHANGE? It ends up so confusing that you simply give in... to another bag of chips while watching your favorite television show, sitting on the couch.

So called "diets" may work. Some will work temporarily and a couple may have some lasting affects on you. But I'm not here to go over diets, or which one will and will not work - I'm here to help YOU learn what you need to be successful at your own health & wellness goals.

First of all... Eating healthy doesn't mean you have to eat trendy. I definitely recommend trying new and different foods and recipes, but that doesn't mean you have to give up everything you enjoy or follow strict recipes with crazy or bland foods.

Next... You don't have to be 'skinny' to be healthy. Being healthy isn't about the shape of your body. Being healthy is about making the most of YOUR body shape.
 
 So let's define some words-
Health:the state of being free from illness or injury

Wellness: the state or condition of being in good physical and mental health.

For me, my health & wellness are very important to me. I want to have the most energy now that I possibly can. I want to grow older and always be able to take care of myself, as well as my husband. I want to be able to play with my grandchildren (Hopefully MUCH later down the road:)

So... "Where do I start?"


Here is your starting point. Nothing too big but I really want you to take the next 24 hours and think about this question:

What are YOUR health & wellness goals?

Don't just think about it... Write it down! Make a list - short or long. This is YOUR first step.

Now I'm off to write mine....

Cha Cha Cha Chia!!

Chia Seeds that is! I'm guessing by now we have all heard something about chia seeds. It seems that they were are the rage a few years ago, and though they aren't the "latest & greatest", their benefits have kept them as a favorite superfood.

Even though you may have heard of chia seeds, do you know exactly what they are? How they taste, or how to add them to your diet? Why don't we start at the beginning...

"...Long ago, before the Spanish conquest of Latin America – and well before the Ch-ch-ch-chia Pet was born – chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans. Chia actually got its name from the Mayan word for “strength.”

Most evidence shows that humans began using chia seeds around 3500 BC. Aztecs and Mayans consumed chia seeds regularly, grinding them into flour, pressing them for oil and drinking them mixed with water. At this time in history, chia seeds were considered to be almost magical because of their ability to increase stamina and energy over long periods of time.

The chia seeds are “super” because, like a superfruit, they deliver the maximum amount of nutrients with minimum calories. They have several of the same benefits as the more well-known “super seed” flax, but unlike flax seed, you don’t need to grind them to reap the health benefits. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more – even protein!..." -Lindsey Duncan, ND, CN http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/chia-ancient-super-secret                        

So what's so "super" about these super foods and what benefits do you gain by eating them? Its recommended that you get 20-35 grams of fiber each day, but that hardly happens. Fiber helps slow digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract. Chia will deliver 42% of your recommended daily value in 1 serving, as well as absorb up to 12 times its own weight and expands to curb your appetite!

Are you wanting beautiful hair, skin & nails? Then you're looking for omega-3 & omega-6 rich foods. Chia is one of the most concentrated sources of omega-3! What about stronger bones?? Yep... Chia also contains 18% of your daily value of calcium per ounce... 3X's more than skim milk!!

If that wasn't enough, chia seeds contain a great amount of protein. By weight, they are about 14% protein. Compared to most plants, that's a lot of protein to offer in a little seed. A high protein intake helps reduce your appetite; great for those looking for weight loss.

The best part about Chia Seeds is the easy ability to add them into your everyday food and lifestyle. They can be eaten raw, soaked in juice, or added to baked goods. You can also sprinkle them on cereal, yogurt, vegetables or rice dishes. They can be used to thicken sauces or simply mixed with water. (They do turn into a gel, so drink up quick!) Personally, I mix mine into oatmeal!

Also, try out this AMAZING recipe from Minimalist Baker

http://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/

Now that you know a little more about chia seeds, try them out! Seriously... Try them out! I picked mine up at Trader Joe's for only $4.99! http://traderjoes.com/digin/post/organic-chia-seed.

Let me know what you think, how you used them and how the Overnight Chocolate Chia Seed Pudding turned out:)

Happy Birthday?

Another day? Nope. Not today! Today is the day I officially grow another year older. 36 years old. UGH... Does this ever stop? While I planned to just wallowed in self pity, my husband had other plans for me.
I woke up this morning expecting to eat breakfast, shower and drive off to work. Instead I was surprised by my husband Mark with having the next 2 days off of work along with a surprise overnight trip. Eventually we made it to Brown County in Nashville, IN... a favorite spot of mine!
Now I will have to tell you, it is cold and snowing outside but we walked and shopped like the pros we are! The best birthday gift I received was the gift of time. I got to spend 1.5 hours in the car with Mark. We had lunch & dinner together. We walked store to store and shopped together. Does anyone else agree that time & energy amount to much more than material objects?
So, no self pity here. Quite the opposite. I feel fantastic. I feel like the luckiest person in the world to be surrounded my such love and support. Another year older? Yes, but another year loved. I'll take it!