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If you're like most Americans you spend at least 5-7 hours in front of a computer monitor, whether it's for work or leisure.Studies have shown extended periods of this activity can be detrimental to one's eyesight, lower back, and wrists, amongst other issues. This is pertinent especially if you're sitting like "Mr. I LOVE MY JOB", photoed above.Now, to reduce the risk of injury let's look at the ideal ergonomics for computer monitor viewing. 
Take a look at "Simply Sue", her lower back is supported, her wrists straight, her feet are flat on the floor or on footrest, viewing angle is at least 18".
Look at your posture in front of your computer monitor.
What changes do you need to make???
But, its only 100 calories?!That was the response of one of the dedicated clients. She has been consuming these "low-fat" crackers as her daily snack. I commended her for looking at the calorie content, but she neglected to look at the "Serving Size". This is often over-looked and can lead to excess calorie consumption.The manufacturer cleverly wrapped 5 crackers into a single package. So, one can easily assume that 5 crackers is 100 calories. Au contraire, we looked at the Serving Size and it stated one serving size is 2.5 crackers.(Who eats .5 of a cracker???)So, that single package of 5 crackers was not 100 calories, but 200 calories.Let's watch the Serving Size, it could be a huge determining factor when reaching our goals!!!
Fat here, Fat there, Fat everywhere. What's good for you? What should you avoid? But, why?
a. Saturated Fat (no bueno) - This is mostly found in products that contains animal products. It helps to raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Saturated fats are mainly found in foods like meat, poultry with skin, butter, lard, cream, baked goods, and should be consumed VERY MINIMALLY.
b. Trans Fat ( muy NO bueno) - This is the WORSE of any type of fat that we can consume. These fats can be found in snack foods, fried foods, margarine, and amongst many other unhealthy food. It aides in increasing your risk of developing heart disease. Be careful with reading the “Nutrition Facts” that states Trans fat with 0 grams. If you read the “INGREDIENTS” section of the label, this could be listed as “partially hydrogenated oil”. This fat contains no nutritionally value and should be COMPLETELY AVOIDED.
c. Polyunsaturated and Monounsaturated (bueno)- These are the healthy and complex fats. These fats are mostly found in nuts, grains, olive oil, avocados, fish, and seafood. These fats happen to be the most essentia
l because they aid as in absorbing essential vitamins A, S, E, K, and prevent deficiencies of these vitamins. These fats are believed to lower cholesterol and may assist in reducing heart disease. It also aides in providing essential fatty acids for healthy skin and the development of body cells. Although healthy, FAT is still FAT. This fat should be consumed in MODERATION.
Next time you go shopping start to read the labels, you’ll be surprised to see what you’re consuming!!
8 cups of water may be too much of or not enough . . .
As I was watching football this past Sunday evening, it dawned on me: Should a 6'3, 224lb Linebacker and 112lb cheerleader consume the same "required" 8 cups of water per day? I found that to be strange and somewhat nonsensical. So, I decided to do some research. I noted that an individual should drink half their weight in ounces.
Since there is 8 oz in 1 cup, the linebacker and cheerleader should drink 14 and 7 cups of water, respectively.
Here is the formula: [Weight in lbs * 0.5] divided by 8= Daily water intake
On the days you exercise or engage in any activity that makes you sweat, you'll need to drink extra cup or two of water to compensate for the fluid loss.
Breaking Through a Plateau Yesterday, one of my friends asked me about breaking through a plateau. I assume this happens to a lot of us as we try to reach our health goals. So, I figured I'll share so it can be help to someone else that has the same problem.
Plateauing in terms of exercising/dieting is when the body reaches a level, period, or condition of stability or maximum attainment.
Usually when people plateau the muscles/body are saying,"I'm bored. I'm tired of doing the same thing. Get me out of this rut". So, what I recommend is trying something new and different. It could be your same workout-but just rearrange the order, change the tempo(fast/slow), lift a heavier weight with fewer reps or vice versa. Or, you can just simply change the days you do certain workouts: if you do cardio on mon wed and fri, switch it to tu thu sat. And, do your strength training in the days between.
Less Sleep increases your risk for Obesity!
Today, the U.S. News reported "short sleep time may be a contributor to the obesity crisis in the United States, Jean-Louis said. Previous research has found that people WHO SLEEP LESS THAN 7 HOURS a night are at increased risk for obesity."
So, let's get at least 7 hours of shut eye and keep the pounds off!
Take a look at "Simply Sue", her lower back is supported, her wrists straight, her feet are flat on the floor or on footrest, viewing angle is at least 18".
