Past Weeks
Week 9
Reap the Benefits of the Great Outdoors
It's time to quit hibernating and head outdoors. The Great Outdoors offers you so many more options for exercise and lets you finally breath in fresh air after being cooped up inside all winter.
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Eating Green
Many of us have taken steps to become more "green", whether it's driving less, recycling more, or just changing light bulbs. What you may not have thought about is the impact your diet has on the environment.
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Week 8
Good Fat, Bad Fat, Red Fat, Blue Fat
There are good and bad fats. Our bodies need fat to be healthy. Fats are needed for everything from healthy skin and hair to controlling inflammation, blood clotting, and brain development.
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BMI, Body Mass Index, is a ratio between height and weight, which determines if you are at a healthy weight for your body's height. This test is simple and applies to both men and women.
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Week 7
Tips for Overcoming Barriers to Exercise
Making a commitment to an active lifestyle is not always easy. Workout barriers crop up for even the most ardent of exercisers. Here are as few ideas for overcoming some common barriers.
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Standing in front of an open refrigerator or pantry, we may find ourselves asking "What do I feel like eating?" Our choices are often driven by what we see or smell or remember tasting and less by our actual need to eat food.
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Week 6
Most of us are looking for ways to spend less money. There are many ways we can reduce our spending, one of which is to spend less on food.
We tend to think that eating healthy costs to much, it doesn't have to.
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Exercising at a commercial or campus gym is convenient for many people, but for some the fitness center just isn't the right choice. The good news? It isn't that hard to make a fully serviceable gym in your own home.
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Week 5
Flexibility: the Forgotten Fitness Component
Flexibility is the ability to move muscles and joints through their full range of motion which is developed by stretching. However, stretching is good only when performed properly. Read more...
Divide Your Plate for Healthy Eating
Confused about healthy eating? What's a serving size? Are my portions to big? To get started, try this simple strategy for improving the proportion of your meals. Read more...
Week 4
Strength training (also known as weight or resistance training) is a key component to any fitness program. When strength training, perform at least one exercise for all the major muscle groups.
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Beverages: What/How Much to Drink
Drinking extra water can be a help for those trying to decrease calories. Water is typically the best for workouts lasting an hour or less. For longer more intense work-outs a sports drink has advantages.
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Week 3
With today's busy schedules, more Americans are eating out than ever before. So how can we choose wisely when we are eating away from home? Read more...
Make it Fun — Finding What Works for You
For those who cringe at the idea of exercising on a treadmill, find some ideas for making your workouts more fun and therefore more sustainable. Read more...
Week 2
Walking is one of the easiest forms of exercise. If you are new to exercise, just getting back into the swing of fitness or simply need to increase your daily activity, walking might be the answer for you. Read more...
Why is breakfast so important? It jump starts your metabolism, it's typically one of the healthier meals of the day, and it sets the tone for the day for healthy eating and reasonable portion sizes. Read more...
Week 1
Calories have gotten a bad rap in recent years with obesity at epidemic levels in the U.S. Sure, EXCESS calories are a problem, but calories are not all bad because they provide the fuel to run our bodies. Read more...
Calories OUT — Move that Body!
Physical activity is anything that gets your body moving. How much activity is enough? Research has demonstrated that for weight loss and maintenance, moderate - intensity activity appears to be most effective. Read more...
About Eat Wise & Exercise
Eat Wise and Exercise is a 10-week initiative starting January 12, 2009 to encourage and educate Duke employees to start and keep healthy diet and exercise habits. Participants will be provided with motivation and tools to help them reach their health goals. Click here to register.
All Eat Wise & Exercise participants will be eligible to receive $10 in LIVE FOR LIFE dollars for each week (up to 10 weeks) they record their weight and exercise online. Keep track of your daily minutes of exercise by downloading the Easy Tracker. The dollars may be used at the LIVE FOR LIFE store.