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Fitness Tip
- © BMW AG
Take part in Walk at Work Days, a 6-week Walking Works Challenge, along with helping to raise money for the American Heart Association at BMW.
Designated walking routes will be marked off around the BMW campus and walking maps will be distributed to all participants.
Participants must register and will receive a free healthy meal, bottled water, and a chance to win a grand prize. Please RSVP by Friday March 30 to reserve your free healthy meal by contacting Albertine White at ext. 3316 or via email. health.c_____________
Challenge Kick-Off Dates: Tuesday, April 3 or Wednesday, April 4
Times: 11am - 1:30pm and 3:30pm - 7pm
Location: Associate Family Pharmacy Parking Lot
More information about the Walking at Works Challenge will be available in the near future.
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Another Online Tool for You
A fitness tracking application that enables you to use the built-in GPS of your mobile device to track all of your fitness activities. Record your workout details, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map. You can even effortlessly save and upload your workout data to any of the MapMyFITNESS websites where you can view your route workout data, and comprehensive workout history.
■ Free iPhone and Android apps
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BlueCross BlueShield of South Carolina offers My Health Toolkit for covered members.
My Health Toolkit is an online, interactive health care home that helps you manage all aspects of your health care. My Health Toolkit is a collection of integrated tools designed to help you:
■ Verify eligibility and benefits
■ View your claims history
■ Get authorizations
■ Manage your prescriptions
■ Control your health care
financial accounts
■ Discover new wellness tools
■ Research specific health issues |
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Elevate Your Salt Sense
Where does most sodium in a typical Western diet come from?
Take the WebMD quiz
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Important Notice
MAU does not endorse any particular weight loss plan or program. This weekly newsletter is simply an information resource to make you aware of methods that have worked for other people.
As stated before, you should consult your physician before beginning any weight loss or physical activity program. MAU is not responsible for any injury or other medical issues you may incur through your participation in Shifting Gears. |
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Week 9
It's pretty simple - when you take in more calories than you burn, the excess calories are stored as fat.
Tell us about your aha moment on facebook. |
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Benefits to Chewing Your Food Thoroughly
- Aids in the proper absorption of nutrients and vitamins in your body.
- Helps start the important digestive process.
- You are less likely to overeat as your brain receives the "I'm full" signal sooner.
Effects of Not Chewing Thoroughly
- Eating rapidly and swallowing large mouthfuls contributes to the reflux which can damage the lining of the throat and esophagus.
- Flatulence, indigestion, heartburn, gas, IBS, and other discomforts.
Making the Change
- Cut food into small pieces and allow extra time to chew food at a comfortable, unhurried pace.
- Put your fork down on your plate after each bite.
Chewing thoroughly (meaning you can no longer identify the food by texture) takes some time to get used to and will be strange at first.
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Model Behavior
- Atlanta Journal Constitution
Name: Lauren Baker
Former Weight: 205 pounds
Current weight: 141 pounds
Pounds lost: 64 pounds
Turning point: “I began my journey December 2010. ... That was a turning point when I purchased my first scale in years and saw just how much I had let myself go," she said. “... My size 14 jeans were starting to become tight and tears welled up in my eyes at the thought of purchasing a larger size. My body mass index was already in the obese range and I knew I was hurting my body by being overweight.”
Diet plan: “My diet plan was pure calorie-counting while eating healthier,” she said. “A typical day of eating includes a vegan protein shake with an assortment of fruits for flavor. Lunch is a salad with quinoa, mushrooms, broccoli, cherry tomatoes, sunflower seeds and balsamic vinaigrette dressing. Dinner is usually a form of meat with veggies [and] I drink at least 80 ounces of water a day.
Exercise routine: “I started my journey with Jillian Michael’s DVDs in the comfort of my own home. I eventually joined Gold’s Gym in August 2011 and started to work with a personal trainer,” she said. “Twice a week I focus on weight training with my personal trainer. I then try to have cardio sessions at the gym, on my own, three times a week."
More...
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Elise's Sesame Noodles
- EatingWell.com
Better Than Takeout: 30-minute, low-calorie dinner recipes
Servings: 8 servings, about 1 1/2 cups each
Recipe Ingredients:
- 1 pound whole-wheat spaghetti
- 1/2 cup reduced-sodium soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons canola oil
- 2 tablespoons rice-wine vinegar, or lime juice
- 1 1/2 teaspoons crushed red pepper
- 1 bunch scallions, sliced, divided
- 1/4 cup chopped fresh cilantro, divided (optional)
- 4 cups snow peas, trimmed and sliced on the bias
- 1 medium red bell pepper, thinly sliced
- 1/2 cup toasted sesame seeds
Preparation:
- Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
- Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
- To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.
Nutrition:
Per serving: 345 calories; 12 g fat ( 2 g sat , 5 g mono ); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 10 g fiber; 542 mg sodium; 336 mg potassium.
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Nutrient |
Unit of Measure |
Daily Values |
| Total Fat |
grams (g) |
65 |
| Saturated Fat |
grams (g) |
20 |
| Cholesterol |
milligrams (mg) |
300 |
| Sodium |
milligrams (mg) |
2400 |
| Potassium |
milligrams (mg) |
3500 |
| Total Carbohydrate |
grams (g) |
300 |
| Dietary Fiber |
grams (g) |
25 |
| Protein |
grams (g) |
50
| The above table lists the Daily Values based on a caloric intake of 2,000 calories, for adults and children four or more years of age.
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Thank you for participating in Shifting Gears, a wellness challenge intended to motivate you to eat healthier and make exercise a part of your lifestyle. Over the next several weeks, you will receive emails with nutrition advice, fitness tips, and words of encouragement.
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