Together Counts Blog

Physical Activity at Work – Every Little Bit Counts

by admin | February 17, 2012 at 3:58 pm | Healthy Living | Leave a comment

Lately I’ve felt, in a word…busy. I’m not alone. Most of us are juggling multiple tasks throughout the day: meeting deadlines, making connections and finishing projects. Yet, all this business does not translate into much physical activity. It’s a bit of a paradox if you think about it. Through all of this “go-go-going” we often find ourselves sit-sit-sitting. According to data from the U.S. Bureau of Labor Statistics, 23 percent of Americans have sedentary jobs, up from 15 percent in 1960. Even more discouraging research finds that regular exercise may not be enough to counteract the negative effects of sitting all day. Yikes! So, what can we do? It’s simple really…get up and move! Incorporating small bits of physical activity throughout your day is beneficial to your waistline and your overall well-being. Starting this month, try these tips for moving more throughout the workday:

  • Set hourly alarms on your computer to get up and get moving. I use the Task feature in Microsoft Outlook. If you don’t work in front of a computer with scheduling software, you may try setting an alarm on your cell phone or carrying a small timer in your pocket instead.
  • Keep a resistance band at your desk. This portable, versatile piece of exercise equipment is a great way to sneak in bicep curls and tricep extensions during the day.
  • Do lunges or chair squats at your desk. The benefits of this lower-body exercise are well worth the funny looks you may receive from employees passing by.
  • Walk with a co-worker at lunch. Even if it’s just a 10-minute stroll, you’ll feel better physically and mentally.
  • Replace your chair with a stability ball a couple of times a week. This is a great way to stay mindful of posture and keep from slumping over your keyboard.

Our bodies were not meant to be seated all day, plain and simple. Try to think of exercise as loose change – it all adds up! And just like extra loose change, extra physical activity is something that will make all of our lives “richer.” By getting more active in both the workplace and at home with our families, we’ll be on the road to more balanced lives.

How do you stay well in the workplace and at home?

Maggie Thorison is the Wellness Manager at TOPS Club, Inc., the original nonprofit, noncommercial weight-loss support and wellness education organization. She writes the Wellness Wednesday blog for TOPS’ website, www.tops.org.

Setting Fitness Goals

by Renee Ross | February 15, 2012 at 3:58 pm | Family Fitness, Healthy Living | Leave a comment

I am constantly asked about how I keep up with my fitness goals. I hope that folks don’t think it is easy! Honestly, most times when I lace up my running shoes it’s a challenge, but nothing beats the feeling I have when I complete my morning run and I am energized for the rest of the day. But the biggest question is – how do I get off of the couch? Well, that is easy: I set manageable  goals. Recently I’ve been setting running goals for myself. As a half-marathon runner I’m a person that runs for “bling!” I will withstand 13.1 long miles of the endurance races so that I can get my bling at the end of the race. In 2011 I earned six medals – five for completing half-marathons and one for completing two half-marathons in the Rock n Roll series.

Goal setting isn’t only about running for me. I also want to remain steady at my goal weight for a year (which requires me actually getting back to my goal weight), and I want to add strength training to my regimen so I can be a lean, mean, toned machine! I have set some major goals for myself, and I’ve found that by sharing my goals with others (and especially my family) I am compelled to complete them. Although I very publicly outline them, it’s just as powerful to share your personal goals with a friend or loved one who you can update on your progress. Now that I’ve written down my goals for 2012 and shared them with you, I AM going to do it!

What are your fitness goals for 2012?

A self-confessed social media junkie, Renee leverages the power of social media sites like Facebook and Twitter to raise awareness of important social and health-related causes. Over the last year, Renée has lost over 50 pounds and utilized social media to document her journey. 

Comparing Unit Prices

by Jenn Fowler | February 7, 2012 at 5:34 pm | Meal Planning | Leave a comment

We all know eating together as a family is a good thing! In today’s economy smart families are working hard to make those family meals as cost effective as possible. Here’s a simple skill to add to your money-saving “toolkit” when you hit the grocery store…comparing unit prices!

Imagine this: you are in a grocery store looking at a shelf of plain tomato sauce from a variety of brands. How do you figure out which is the least expensive? You can’t just look at price because they come in all different sizes…that’s where unit pricing comes in handy! The “unit price” tells you the cost per pound, quart or other unit of weight or volume of a food package. Unit pricing is a simple way to compare the cost of items of different sizes. The great part is that the store has usually done the math for you!

Let’s take a look at the shelf tag for that tomato sauce:

You can see on the right it lists the “retail price” as $0.59—that’s the actual cost that rings up at the register. Under that you see some small print-this tells you what size the item is, in this case 8oz. In the orange box you see the unit price–$1.18 a pound (lb).

Now let’s compare that to the shelf tag for another size of tomato sauce of the same brand:

Here you can see they can actually costs more, $0.79, and that the size of the item is 15oz. Now take a look at the unit price–$0.88 a pound. In this case the larger size is the better bargain.

Now remember—foods that cost less per unit are not always the best choice for you. Sure, I could buy a food service size six pound can of peaches for a much lower cost per pound…but if I can’t eat it or store it all before it goes bad then I’ve wasted money.

And don’t always assume that the bigger size is cheaper-check the actual unit price. I’m sometimes surprised to find that the cost is the same (in which case I buy whatever size is most convenient to use) or occasionally the bigger size actual costs more!

How do you use unti pricing to help you get economical family meals on the table? 

Jenn Fowler is a blogger, speaker, social media consultant and ex-Army Officer. She lives in a quaint village in Upstate New York with her husband, Yankee Bill, and their two wild and creative children—Princess (10) and Buddy (8). When she isn’t blogging about living a good life on a budget at Frugal Upstate, she is gardening, reading, acting, crafting, cooking and knitting—although not necessarily in that order.

Game Day Greats

by admin | February 2, 2012 at 5:35 pm | Healthy Living | 1 Comment

Millions of football fans will be huddled around the television for this year’s Super Bowl. What a perfect opportunity to spend time with family and throw a party! Why not think outside the chicken wing this year and have more nutritious options available? A fruit platter, English muffin pizzas or vegetarian chili with whole-grain crackers all make for guilt-free options. Preparing these yummy dishes with your kids teaches them that healthy food is not limited to carrot sticks and celery, and making the food together can be just as fun as eating it. In the video below, Registered Dietitian and nutrition expert for Take Off Pounds Sensibly (TOPS), Dena McDowell, shows how to make a game day taco dip that will make your family happy regardless of which team they’re rooting for.

Score extra points by tossing around a foam football during commercial breaks and at half time. This is a fun way to sneak in extra physical activity and live the mission of Together Counts.

Wholesome, tasty fare combined with light activity is a great way to make your party a hit and help everyone feel like a winner. So this game day, gather with the family and get some quality time being active together.

Maggie Thorison is the Wellness Manager at TOPS Club, Inc., the original nonprofit, noncommercial weight-loss support and wellness education organization. She writes the Wellness Wednesday blog for TOPS’ website.

Game On as a Family

by Lindsay Ferrier | January 31, 2012 at 3:37 pm | Family Fitness | Leave a comment

Video games have come a long way from when I was growing up.

I can still remember playing Pong on our black-and-white television in the kitchen when I was five years old. (I feel like I should be waving a cane as I read back over those words.) I also remember when my brother got an Atari for Christmas, and the many hours of Asteroid, Frogger, Combat, and my favorite, a castle and dragon game called Adventure, that followed. (And OMG, I just discovered that you can play Adventure at Atari.com. SQUEE!)

When I was 12, I scored a Nintendo 64. Many happy hours of playing Zelda and Super Mario Brothers ensued. And my mom, I’m sure, suffered at least some degree of guilt… because when I got a new game, like any good gamer, I spent hours in front of the television, which wasn’t good for me or for any of my friends who did the very same thing. As a result of all that video game playing (not to mention the advent of the Internet) much of my generation emerged into adulthood as pasty, bloated creatures with bad vision and a penchant for Cheetos. The cause? Too much time in front of television and computer screens.

Now that so many of Atari and Nintendo’s earliest fans are parents themselves, it’s safe to say that they don’t want their own children to follow down that same path of too much screen time. But I have to say that my kids’ video gaming experience is utterly different from mine. For one thing, almost all of the games they love to play allow for, or even depend on, two or more players, turning video games into family bonding time and a continual exercise in cooperation. Even better, our Xbox Kinect and Nintendo Wii ensure that my kids stay active while they’re playing video games. Where once video gaming meant sitting like a lump for hours on end, my children get to dance, play baseball, volleyball, tennis, run through obstacle courses, go bobsledding, do yoga, train pets and play in a rock band. Particularly during the cold weather months, our video game systems open up a world of opportunities and make fitness fun.

I’m certainly not an advocate of exclusively replacing exercise with a video game system. We limit our kids’ gaming to an hour a day and make sure that they spend plenty of time during the cold weather months playing outside with friends, attending kids’ fitness classes at the YMCA and going on winter nature hikes at our local park. But I am very grateful that the gaming experience is so different from when I was a kid. It’s one less thing I have to worry about as a parent.

Lindsay Ferrier is an Emmy award-winning journalist who found a new career as a blogger (Suburban Turmoil) after having children. She now has two stepdaughters in college, a 4-year-old boy and seven-year-old girl.

Find Your Healthy Living Support System

by admin | January 27, 2012 at 5:22 pm | Family Fitness, Healthy Living | Leave a comment

I started my journey to healthy living the week of Thanksgiving 2009. At that point I was considered obese and weighed over 200 pounds. By August 2010 I’d lost 52 pounds and was prepping for my first half-marathon. Fast forward to today: I have completed six of these races and plan on more!

I cannot take all the credit for my success with healthy living; I have to credit my online support system. From the beginning, I chronicled my journey in blog posts, photos on Flickr, Twitter, Facebook and YouTube. Not only do I share my triumphs, but also my challenges. I found that being transparent has not only helped me get through difficult times, but it has helped others see that challenges are a part of the journey. I constantly remind myself that this is a marathon and not a sprint. Some days are going to be better than others, but overall I’ll be successful by sticking to it and never giving up. In addition to documenting my personal journey, I joined communities like The Sisterhood of the Shrinking Jeans, Mamavation and Another Mother Runner to surround myself with others on a journey to healthy living. We gain encouragement from each other, and on days when I just don’t want to do anything, these women push me to keep going.

My journey has not only been online, but I’ve been lucky enough to have my story profiled in print and on TV. It’s my hope that I can both inspire and encourage others by sharing my life. I feel a sense of accountability not only to myself but to the folks that have been following my journey.

I truly believe that having a support system is the key to a lifetime of active, healthy living. I know most people will not share the intimate details of their lives like I have, but you can find a support system that works for you. A friend that you can check in with daily can keep you on track. Meet in your neighborhood for a walk, run or bike ride but doing it together will certainly make it easier.

What do you do to stay motivated on the track to active, healthy living?

A self-confessed social media junkie, Renee leverages the power of social media sites like Facebook and Twitter to raise awareness of important social and health-related causes. Over the last year, Renée has lost over 50 pounds and utilized social media to document her journey. 

Getting Teens to the Dinner Table

by Carrie Lundell | January 24, 2012 at 3:23 pm | Meal Planning | 3 Comments

Studies show there are numerous benefits to sitting down to family dinner with your children. As small children turn into teenagers, the benefits (including better communication, higher grades and lower incident of eating disorders and drug use) become even more critical. But, with school, jobs, friends and the freedom cars can afford, getting teenagers to the dinner table becomes infinitely more difficult. I grew up eight years behind my closest sibling. So, even though I was one of eight children, I was basically an “only child” starting at age 10 when my next-oldest sibling went away to college.

Still, my parents expected that I have dinner with them almost every night. You can imagine how uninviting this scenario could have been. However, there were a few things my parents did to make my teenage self look forward to family dinner instead of dread it.

  • Share the Work: While some teenagers might view grocery shopping and cooking as extra work they’d rather skip out on, taking on those responsibilities once in a while made me feel confident, competent and “all grown up.” And when I cooked, my parents would take on my job of cleaning, which I was happy to give up.
  • Make Good Conversation: Rarely, if ever, did our dinner conversations involve topics that could devolve into nagging, nitpicking and faultfinding. Conversations stayed on topics that were fun, uplifting, entertaining and/or informative. I did not need to dread family dinner because I knew there was never the possibility of a lecture.
  • Cook Great Food: I don’t think my mom catered to my tastes all the time, but she did cook a lot of food I really loved to eat. On those days, I was definitely happier to show up and eat dinner with the family.
  • Bring a Friend: The best thing my mom ever did was to set an extra place at the dinner table. That extra place setting meant there was an open invitation for any of my friends to have dinner any night. As I mentioned, my mom cooked delicious food, so even if I didn’t want to go home for dinner, I often had a friend who wanted a good (and free) hot meal.

I believe eating together as a family is as crucial as it is difficult during the teenage years. Even though my children are a few years away from being teenagers, eating together now will help build a family habit, making it a little easier to continue as the kids become older and schedules become busier.

Do you remember eating together as a family when you were a teenager? Which meals kept you coming back and why?

Before Carrie Lundell was a mountain biking, minivan driving, wardrobe refashioning, public school advocating, church going, race running mother of four living in the OC, she designed children’s clothes in NYC for a little company that rhymes with Cold Gravy. 

Five Steps to a Healthier You: Lighter Chicken Pot Pie Recipe

by admin | January 19, 2012 at 5:55 pm | Healthy Living, Meal Planning | 2 Comments

Usually about this time of year, people have made New Year’s resolutions to get back to a healthy lifestyle or lose a few pounds. For most, the bar is set too high, making it difficult to maintain their resolutions throughout the year. When it comes to food, you really need to think long term – maintaining a balanced diet should be a lifelong commitment. When setting goals, I find what works are changing tiny, everyday habits. For something to last a lifetime, it needs to fit in to your daily routine. Let’s face it; if you don’t like it, you are not going to keep it up.

In this post, I want to share a few tips and recipes that work for me…but before I do, I should probably provide a little context. I create, taste and edit recipes for the world’s largest food company – have been doing so for nearly 20 years. I guess you can say I have a real passion for food. I also have a passion for family. I have school-age triplets and a very dear husband that I cook for nearly every night of the week.

Five simple steps to a healthier you:

  • Increase your consumption of fruits and vegetables. Try roasting your vegetables – this really brings out their natural sweetness.
  • Incorporate more whole grains into your diet. On those super busy nights, I find frozen brown rice to be my best friend! It’s ready in three minutes! Another favorite is quinoa. While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains. For a simple everyday side, I like to simmer one part quinoa in two parts water or reduced-sodium chicken broth (add a teaspoon of chopped garlic and a sprinkling of freshly ground black pepper to the simmering mixture for a little more flavor!). In about 15 minutes, it’s done!
  • Be aware of portion sizes. Get to know what a true serving looks like. It may surprise you!
  • Incorporate a little extra physical activity into your day. Our test kitchen is on the first floor and my office is on floor eight – a bit inconvenient, but I get a little exercise in by taking the stairs! I also have a 10 pound Kettelbell at my desk. Every now and again, it makes an appearance in our test kitchen too. When I am doing research or proofreading recipes, you will often find me doing arm lifts at the same time. Find what works for you and stick to it. Just do something active each day.
  • Eat in. When you cook at home, you have control. Choose your ingredients wisely and lighten up traditional favorites when you can. This recipe is my latest attempt at lightening up a culinary classic. Pot Pies, prepared in the traditional way, can top 25 grams of fat per serving. In this lighter version (a slimmed down 12 grams of fat per serving), I substituted lowfat evaporated milk for the cream. I also incorporated more vegetables and used a buttermilk biscuit in place of the traditional pastry crust.

Take small steps. Create positive habits that work for you. Here is to a very happy and healthy 2012!

Chris Garboski wrote this post for Together Counts on behalf of Nestle Kitchens. Chris’ long time passion for food and nutrition led her to Nestlé, the world’s largest food company, where she develops recipes for major magazines and online resources. Chris follows food trends and translates them into everyday recipes for busy families. While she puts taste first, healthy options are always top of mind. 

Wintertime Fun!

by Jenn Fowler | January 17, 2012 at 5:34 pm | Family Fitness | 1 Comment

It’s winter—how does a family stay active and have fun when it’s blustery and cold outside? Sure, you could join a gym, but that can be expensive, time consuming and is more of an individual activity. There are classic wintertime activities such as skiing, snowboarding and snowshoeing –but they require special equipment, training and money. But never fear– there are still plenty of great ways to stay within your budget, get active and have fun together as a family. Here are a few inexpensive family activities for winter to get you started:

  • Sledding: I have many memories of the fun we had sledding down our hill in Maine during the winter as children and even as teens! Mom and dad didn’t join us often, but when they did, it was such fun! Laughing and acting silly together, giving big pushes, sharing a sled ride…all of these get your blood moving while building memories. And don’t worry if you don’t own a sled a piece of cardboard can be an ultra-frugal substitute.
  • Bowling: Bowling at your local lanes is relatively inexpensive fun for the whole family—especially if you resist the lure of nachos from the snack stand. Make it a family challenge with the girls against the boys, parents against kids or even invite another family with which you can have some friendly competition.
  • Roller-skating: Last winter we took the kids to a roller rink, and it was a blast! The combination of loud music and lots of movement seem to equal lots of fun for everyone. I had forgotten how enjoyable it is to whip around the corners on skates! Think it’s only for older kids? You may be pleasantly surprised many roller rinks now have events for families with young children where they can ride tricycles or be pushed in a stroller around the rink – check out your closest rink and see what kinds of events they offer.
  • Winter Walk/Hike: Just because it’s cold out doesn’t mean you have to stop walking! As long as everyone is dressed appropriately for the weather there is no reason the family can’t take a trip around the block together, head to a park or use a well cleared hiking trail. If you have snowshoes, of course, you could use them. The sights you see in the winter are far different than the summer—enjoy the differences! You may find animal tracks in the snow you’d never find other seasons, or see a breathtaking view that in summer is hidden by tree leaves. Enjoy the differences and stretch your muscles at the same time.

What winter activities does your family enjoy doing together?

Jenn Fowler is a blogger, speaker, social media consultant and ex-Army Officer. She lives in a quaint village in Upstate New York with her husband Yankee Bill and their two wild and creative children—Princess (10) and Buddy (8). When she isn’t blogging about living a good life on a budget at Frugal Upstate, she is gardening, reading, acting, crafting, cooking and knitting—although not necessarily in that order.

Menu Planning Makes Family Dinners Easier

by Kelly Lewis | January 12, 2012 at 6:07 pm | Meal Planning | Leave a comment

I actually enjoy cooking, but I just hate deciding what to make. It’s not that I’m not an adventurous cook; I just don’t have the knack for it. I’m not the type of cook who can throw some ingredients together (without a recipe) and have it taste great. I’m also not the type of cook who can look at a recipe in a cookbook and think “yummm, that sounds good.” So for me, trying to decide what to make for dinner can often be a difficult decision. My solution? Menu-planning!

I know, I know…menu planning isn’t exactly a new concept, but it’s worked for me and maybe it will work for you too. I have six weeks of dinners, with no repeats, planned. Every six weeks, I just repeat the cycle. This way I can just keep the meals on a continual rotation without having to put much brain power into it. I don’t plan a meal for every night… I need a little room to account for leftovers, frozen stuff, trying a new recipe, going out, etc…so really and truly when you break it down, I plan four meals per week for a grand total of 24 different meals. Totally do-able, right?! Just think of all the headaches I’m saving myself. I don’t have to decide what to make, I just know! Not to mention that grocery shopping is pretty much a breeze now.

So what’s my secret? All 24 different meals are dinners that my family and I love! I’m an over achiever… I don’t want just “okay” meals. I want great meals. When I ask my hubby how he liked dinner, I don’t want to hear “hmm, it was good.” I want to hear “Wow! That was great. When do we get to have it again?”

Really and truly – menu planning has been my salvation. Knowing what I’m making for dinner, without having to think about it, and knowing that it’s something we love to eat is truly an amazing feeling.

Ready to get plan your own menu? Here’s one of my family’s favorites – it’s quick (30 minutes or less), super easy and pretty dang cheap.

Taco Soup

Ingredients

  • 1 can (15-oz.) pinto beans, undrained
  • 1 can (15-oz.) black beans, undrained
  • 2 cans corn, undrained
  • 1 can tomatoes & chilies (mild or regular), undrained
  • 1 large can diced tomatoes
  • 1 pkg. taco seasoning
  • 1 pkg. dry ranch dressing mix
  • 1 c. grated cheese (optional)
  • 1 bag tortilla chips (optional)
  • 1 med. avocado (optional)
  • sour cream (optional)

Directions

Brown ground beef and chopped onions together, draining off any excess fat. Add the onion, diced tomatoes, pinto beans, black beans, corn, tomatoes, taco seasoning and ranch dressing mix. Simmer 30 minutes. Ladle into bowls and serve with grated cheese, tortilla chips, sour cream and avocados on top.

Kelly Lewis is a crushed ice loving, world-traveling, bike riding, apron wearing, snowboarding, fabric obsessed, marathon training, Disneyland loving, sparkle skirt wearing, surprisingly shy triathlete, REAL Orange County housewife and mama of three, with ADD crafting tendencies and an MBA degree.