Meredith Mitchell – Page 73 – McKinley Grapevine

Get Active and Support a Great Cause!!!

September 26, 2011 Meredith Mitchell

Hey Everyone!!

Yesterday I had the pleasure of taking place in the JDRF walk at Hudson Mills Metro Park! The rain held off and it turned out to be a beautiful day for a brisk walk. If you would still like to participate in a walk/run event there is still time. Making strides Against Breast Cancer hold their events in October which is National Breast Cancer Month! Click on the link below and get involved:

http://makingstrides.acsevents.org/site/TR?sid=99031&type=fr_informational&pg=informational&fr_id=36017

If you are going to participate in this event I recommend you start training TODAY! You will want to start with a 2 mile walk and from there log miles in daily or every other day. Weekly you will want to have 12-15 miles logged. Be sure to warm up before your walk and stretch after. The best way to warm up is with a dynamic warm up. Here is an example:

http://www.youtube.com/watch?v=sba2GPKY9vM&feature=related

Feel free to go through the whole warm up but really if you only go through the first 5 exercises 2x each you will be more than ready for your walk.

If you are planning on participating in the Breast Cancer walk please let me know who you are…I would like to help keep you accountable

Have an AWESOME day!!!! Now go drink 8 oz of water

Walk or Run for a Great Cause!

September 15, 2011 Meredith Mitchell

Walks/Runs to join:

Hey McKinley! Come out and have fun while walking for a great cause. I have found 2 nation wide races and 1 local that you can join today. For those who have been hesitant about starting an exercise regimen this would be a great way for you to take your first step with a group of friends and/or work colleagues. Each walk/run will give training suggestions and I will also post training ideas on the McKinley Grapvine. Let’s get started! Choose an event and follow the instructions to register yourself, form a team or join an existing team. I will be joining the Caswell family and the “Love for Lance” team on September 25th in the JDRF walk. I will also be participating in the Making Strides Against Breast Cancer walk. Come join me, support a great cause and get active! Please email me with any questions at info@meredithfit.com

Yours in Health and Wellness,

Meredith Mitchell

Wellness Director

Juvenile Diabetes Research Foundation

http://www2.jdrf.org/site/PageServer?pagename=walk_homepage

Big House Big Heart race:

https://champsforcharity.caravancrm.com/civicrm/event/info?reset=1&id=2

Making Strides Against Breast Cancer:

http://makingstrides.acsevents.org/site/PageServer?pagename=MSABC_FY12_FindAnEvent

Fitness Tip of the Day!

September 15, 2011 Meredith Mitchell

Planning a team or business meeting? Take it OUTSIDE! Find a park close by, enjoy a refreshing walk and hold your meeting in a quiet place at the park. Something as simple as taking a walk outside can increase work productivity…how? You will increase your oxygen intake, boost your metabolism, retain some vitamin D, improve your mood as well as increase your mobility and ENERGY!! Take advantage of these beautiful Fall days, watch the leaves change and get some work done…it’s a great combination!

Yours in Health and Wellness,

Meredith Mitchell

Wellness Director

Fitness Tip Of The Day!

September 12, 2011 Meredith Mitchell

Hey Mckinley!!

For those of you who have a gym to go to, go and give the rower a try. It’s a great FULL BODY work out that you can burn 200-300 calories after 20 min of rowing! You’re working 9 major muscles groups: quads, hamstrings, glutes, lats, core, shoulder, triceps, back and biceps. It’s also a low impact exercise so for those of you who have bad knees, this one is for YOU!!! Have fun and make sure you’re drinking at least eight 8oz glasses of water

Yours in Health and Wellness,

Meredith Mitchell

Wellness Director

Protein

September 10, 2011 Meredith Mitchell

Protein!!

I just read this short article on WEBMD.com which summed up “The Power of Protein” beautifully! Give it a read and following the article I will post some great protein sources from both the vegetarian and meat eater!

http://www.webmd.com/fitness-exercise/guide/benefits-protein

How much protein do you NEED? This answer will vary depending on what article you read or who you choose to ask. If you ask me it has been my experience consuming 30% of your calories from protein sources works well for those who are trying to lose weight…specifically body fat. Here are some great protein sources for the vegetarian:

Description	Weight (g)	Measure	Content per Measure (g)
Alfalfa seeds, sprouted, raw	33	1 cup	1.32
Artichokes, (globe or French), cooked, boiled, drained, without salt	120	1 medium	4.18
Asparagus, canned, drained solids	72	4 spears	1.54
Asparagus, cooked, boiled, drained	60	4 spears	1.55
Asparagus, frozen, cooked, boiled, drained, without salt	180	1 cup	5.31
Avocados, raw, California	28.35	1 oz	0.60
Avocados, raw, Florida	28.35	1 oz	0.45
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt	165	1 cup	5.23
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt	170	1 cup	14.43
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Beans, Kidney beans, red, mature seeds, canned	256	1 cup	13.44
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, Lima beans, large, mature seeds, canned	241	1 cup	11.88
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt	124	1 cup	2.52
Beans, Mung beans, mature seeds, sprouted, raw	104	1 cup	3.16
Beans, Navy beans, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Beans, Pinto beans, mature seeds, cooked, boiled, without salt	171	1 cup	14.04
Soybeans, mature cooked, boiled, without salt	180	1 cup	22.23
Beans, Snap beans, green, canned, regular pack, drained solids	135	1 cup	1.55
Beans, Snap beans, green, cooked, boiled, drained, without salt	125	1 cup	2.36
Beans, White beans, mature seeds, canned	262	1 cup	19.02
Beet greens, cooked, boiled, drained, without salt	144	1 cup	3.70
Beets, canned, drained solids	170	1 cup	1.55
Broccoli, raw	88	1 cup	2.62
Broccoli, cooked, boiled, drained, without salt	156	1 cup	4.65
Beets, cooked, boiled, drained	170	1 cup	2.86
Beets, cooked, boiled, drained	50	1 beet	0.84
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt	170	1 cup	2.65
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt	119	1 cup	1.79
Cabbage, cooked, boiled, drained, without salt	150	1 cup	1.53
Cabbage, raw	70	1 cup	1.01
Cabbage, red, raw	70	1 cup	0.97
Carrots, cooked, boiled, drained, without salt	156	1 cup	1.70
Carrots, frozen, cooked, boiled, drained, without salt	146	1 cup	1.74
Carrots, raw	110	1 cup	1.13
Cauliflower, cooked, boiled, drained, without salt	124	1 cup	2.28
Cauliflower, frozen, cooked, boiled, drained, without salt	180	1 cup	2.90
Cauliflower, raw	100	1 cup	1.98
Celery, cooked, boiled, drained, without salt	150	1 cup	1.25
Celery, raw	120	1 cup	0.90
Corn, sweet, white, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, canned, vacuum pack, regular pack	210	1 cup	5.06
Corn, sweet, yellow, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	164	1 cup	4.51
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	63	1 ear	1.96
Cucumber, peeled, raw	119	1 cup	0.68
Cucumber, with peel, raw	104	1 cup	0.72
Dandelion greens, cooked, boiled, drained, without salt	105	1 cup	2.10
Endive, raw	50	1 cup	0.63
Garlic, raw	3	1 clove	0.19
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Lettuce, cos or romaine, raw	56	1 cup	0.91
Lettuce, iceberg (includes crisphead types), raw	55	1 cup	0.56
Lettuce, looseleaf, raw	56	1 cup	0.73
Mushrooms, canned, drained solids	156	1 cup	2.92
Mushrooms, cooked, boiled, drained, without salt	156	1 cup	3.39
Mushrooms, raw	70	1 cup	2.03
Mustard greens, cooked, boiled, drained, without salt	140	1 cup	3.16
Okra, cooked, boiled, drained, without salt	160	1 cup	2.99
Okra, frozen, cooked, boiled, drained, without salt	184	1 cup	3.83
Olives, ripe, canned (small-extra large)	22	5 large	0.18
Onions, cooked, boiled, drained, without salt	210	1 cup	2.86
Onions, dehydrated flakes	5	1 tbsp	0.45
Onions, raw	110	1 whole	1.28
Onions, spring or scallions (includes tops and bulb), raw	100	1 cup	1.83
Parsley, raw	10	10 sprigs	0.30
Parsnips, cooked, boiled, drained, without salt	156	1 cup	2.06
Peas, edible-podded, cooked, boiled, drained, without salt	160	1 cup	5.23
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	160	1 cup	5.60
Peas, green, canned, regular pack, drained solids	170	1 cup	7.51
Peppers, hot chili, green, raw	45	1 pepper	0.90
Peppers, hot chili, red, raw	45	1 pepper	0.90
Peppers, sweet, green, cooked, boiled, drained, without salt	136	1 cup	1.25
Peppers, sweet, green, raw	119	1 pepper	1.06
Peppers, sweet, red, raw	119	1 pepper	1.06
Potato, baked, flesh and skin, without salt	202	1 potato	5.05
Potatoes, baked, flesh, without salt	156	1 potato	3.06
Potatoes, boiled, cooked in skin, flesh, without salt	136	1 potato	2.54
Potatoes, boiled, cooked without skin, flesh, without salt	135	1 potato	2.31
Potatoes, hashed brown, home-prepared	156	1 cup	3.78
Pumpkin, canned, without salt	245	1 cup	2.70
Pumpkin, cooked, boiled, drained, without salt	245	1 cup	1.76
Radishes, raw	4.5	1 radish	0.03
Spinach, canned, drained solids	214	1 cup	6.01
Spinach, cooked, boiled, drained, without salt	180	1 cup	5.35
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	190	1 cup	5.97
Spinach, raw	30	1 cup	0.86
Squash, summer, all varieties, cooked, boiled, drained, without salt	180	1 cup	1.64
Squash, summer, all varieties, raw	113	1 cup	1.33
Squash, winter, all varieties, cooked, baked, without salt	205	1 cup	1.82
Squash, winter, butternut, frozen, cooked, boiled, without salt	240	1 cup	2.95
Sweet potato, canned, vacuum pack	255	1 cup	4.21
Sweet potato, cooked, baked in skin, without salt	146	1 potato	2.51
Sweet potato, cooked, boiled, without skin, without salt	156	1 potato	2.57
Tomatoes, red, ripe, canned, stewed	255	1 cup	2.42
Tomatoes, red, ripe, canned, whole, regular pack	240	1 cup	2.21
Tomatoes, red, ripe, raw, year round average	180	1 cup	1.53
Tomatoes, sun-dried	2	1 piece	0.28
Tomatoes, sun-dried, packed in oil, drained	3	1 piece	0.15
Watermelon, raw	286	1 wedge	1.77

Protein content of other High Protein Vegetarian Food

Description	Weight (g)	Measure	Content per Measure (g)
Buckwheat flour, whole-groat	120	1 cup	15.14
Buckwheat groats, roasted, cooked	168	1 cup	5.68
Bulgur, cooked	182	1 cup	5.61
Bulgur, dry	138	1 cup	11.70
Cornmeal, degermed, enriched, yellow	140	1 cup	17.21
Cornmeal, whole-grain, yellow	122	1 cup	9.91
Noodles, chinese, chow mein	45	1 cup	3.77
Oat bran, cooked	219	1 cup	7.03
Oat bran, raw	94	1 cup	16.26
Peanut butter, smooth style, with salt	16	1 tbsp	4.03
Quinoa, cooked	–	1 cup	11
Rice, brown, long-grain, cooked	125	195	5.03
Rice, white, long-grain, regular, cooked	158	195	4.25
Spaghetti, cooked, enriched, without added salt	140	1 cup	6.68
Spaghetti, whole-wheat, cooked	140	1 cup	7.46
Tempeh	225	1 cup	31
Tofu, firm, prepared with calcium sulfate and magnesium chloride	81	1/4 block	6.51
Wheat flour, white, all-purpose, enriched, bleached	125	1 cup	12.91
Wheat flour, whole-grain	125	1 cup	16.44
Wheat flour, white, bread, enriched	125	137	16.41
Whole wheat bread	2 slices	2 slices	5
Veggie burger	1 patty	1 patty	5-24

Meat and Dairy Protein Sources:

Beef

Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein

Pork

Pork chop, average – 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Cottage cheese, ½ cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Exercise at Home!

September 7, 2011 Meredith Mitchell

I realize we are all faced with time challenges everyday. When we’re running low on time, going to the gym may not be on the top of the priority list so I would like to offer suggestions for some workouts you can do right in the comfort of your home! Most if not all of the DVDs I will suggest will be inexpensive but if you can find the drive to stick with it the results will be priceless. Do whatever you can to find 1 hour a day to devote to exercise (even if it means involving your kids in your workout), and start with 3 days a week.

Here is the first DVD I would like you to try. It is a full body toning routine with modifications so most anyone can make it through the workout successfully!

http://www.collagevideo.com/workout-video/jari-loves-revved-to-the-max-5994

Good luck and please email me with any questions

Yours in Health and Wellness,

Meredith