February 25, 2005

Everyone can Be Fit by exercising and eating right

Now in its third week, the Be Fit program — a pilot program designed to help employees from different departments lose weight and lead a healthier life — has helped the six teams competing lose a combined weight of 305.5 pounds. Even though the program currently is being offered to six departments — Buildings and Grounds, Environmental Services, Human Resources, Materials Management, Nutrition and Food Services and a team of MGHers who belong to the Clubs at Charles River Park — all MGHers can benefit from the following exercise and nutrition tips.

Exercise tips:

• Exercise at a pace that allows a conversation to happen with another person.
  
• Don't wait for the best available parking spot. Park farther out and take a few extra steps to the building. Or don't drive at all. Walking at a moderate pace can burn up to 200 calories per hour.
  
• Pretend the elevator does not exist. Take the stairs.
  
• Add a pound of muscle and burn another 50 calories per day.
  
• Choose activities that are fun and exercise with family and friends. Exercise will never seem boring.
  
• Shoveling snow, climbing stairs and washing your car are moderate forms of exercise that can be considered a part of the workout routine.

Nutrition tips:

• Incorporate three whole grains into each meal. Whole grain foods include items such as whole wheat bread, bran flakes and tabouli.
  
• When selecting milk or meat, choose lean and lowfat options such as 1 percent or skim milk and chicken or turkey.
  
• Practice portion control. Nutralert meals — offered in the Eat Street Café — are balanced and calorie conscious.
  
• Read food labels — a low-calorie snack has three grams of fat and 100 calories.
  
• Don't wait until your stomach is growling to eat.
  
• A healthy diet is a balanced diet. Have items from the major food groups at each meal.