Friday, June 19, 2009
Lose 7 Pounds in 7 Days!
Lose 7 Pounds in 7 Days! Power up at breakfast. A meal of two egg whites with one slice of whole-grain bread gives you satisfying protein and filling carbohydrates that will keep you from getting hungry.
Choose carbs carefully. Skip your usual morning grapefruit—loading up on sugar-packed fruit isn't the best idea this week, says Jillian Michaels, trainer on TV's "The Biggest Loser" and author of Making the Cut. Instead, opt for whole grains, which are crammed with more filling complex carbohydrates.
Labels: Diet Tips, Exercise Tips
Monday, June 15, 2009
10 Healthy Habits That May Help You Live to 100
10 Healthy Habits That May Help You Live to 100
By Deborah Kotz, U.S. News & World Report U.S. News
The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study of 20,000 British citizens published in the British Medical Journal shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.
While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, M.D., M.P.H., who studies the century-plus set at Boston University School of Medicine, believes that assuming you've side-stepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 10 habits, and check out Perls' lifetime risk calculator to see how long you can expect to live.
Don't retire
"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, M.D., Ph.D., director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
Floss every day
That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," stresses Perls.
Move around
"Exercise is the only real fountain of youth that exists," says S. Jay Olshansky, Ph.D., a professor of medicine and aging researcher at the University of Illinois in Chicago. "It's like the oil-and-lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone health. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.
Eat a fiber-rich cereal for breakfast
Getting a serving of whole grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.
Get at least six hours of shut-eye
Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.
Consume whole foods, not supplements
Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, and vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about, like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
Be less neurotic
It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed. These are all good: yoga, exercise, meditation, tai chi, or just deep breathing for a few moments. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.
Live like a Seventh Day Adventist
Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and also get plenty of exercise. They're also very focused on family and community.
Be a creature of habit
Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.
Stay connected
Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise is due to strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."
Labels: Diet Tips, Exercise Tips, Life Tips
Saturday, May 23, 2009
The Healthiest Walking Workout
There's no question that walking is great for everyone: It dramatically boosts energy levels, fights fat, and protects your heart. But if you have high blood sugar, or if you have been diagnosed with pre-diabetes or diabetes, walking can be a lifesaver.
"Walking is one of the best types of 'medicine' we have to help prevent diabetes, or reduce its severity and potential complications—such as heart attack and stroke—if you already have it," says JoAnn Manson, M.D., Dr.P.H., chief of the division of preventive medicine at Brigham and Women's Hospital in Boston and professor of medicine at Harvard Medical School. Women who did at least 30 minutes daily of moderate physical activity, such as brisk walking, slashed their risk of diabetes by 30 percent, found the Harvard Nurses' Health Study. Even a single 90-minute session of aerobic exercise improved blood sugar control in at-risk women, according to research at the University of Michigan.
Walking also shrinks dangerous abdominal fat that raises your risk of diabetes. Excess fat around your abdomen causes inflammation in cells, making them even more resistant to insulin, a hormone that controls blood sugar; this increases your odds of developing the disease. A Canadian study found that women who walked briskly for about an hour a day decreased their belly fat by 20 percent after 14 weeks—without changing their eating habits.
That's why walking is a key component of Prevention's Diabetes DTOUR Diet, a new eating and exercise plan designed to help you prevent and manage type 2 diabetes. The science-based DTOUR workout combines powerful cardio walks with toning workouts. "Together, the two build lean muscle and help reduce body fat—a combination that can dramatically improve blood sugar," says Francine R. Kaufman, M.D., medical advisor for The Diabetes DTOUR Diet and head of the Center for Diabetes, Endocrinology, and Metabolism at Children's Hospital Los Angeles.
No one knows that better than Debbie Bouldin, 48, who test-drove DTOUR's diet and exercise regimen. In only six weeks, she dropped nearly 11 pounds and lowered her blood sugar 23 points. "I haven't felt this good since I was in my 20s," she says.
Here's a modified version so you can get started today. In just two weeks, you could lose a few pounds, shrink your waistline, and improve your blood sugar levels.
Workout at a glance
What you'll need: Supportive athletic shoes, watch with timer, mat
What you'll do: Six workouts a week, divided into:
For faster results: Check out prevention.com/dtour for tips, meals, and success stories. Go todtour.com to get The Diabetes DTOUR Diet (Rodale, 2009).
Get started
| Day | |
| 1 | Fat-Torch Walk (20 minutes) |
| 2 | Belly Blast Routine (15 minutes) |
| 3 | Calorie-Scorch Walk (15 minutes) |
| 4 | Rest |
| 5 | Fat-Torch Walk (20 minutes) |
| 6 | Belly Blast Routine (15 minutes) |
| 7 | Calorie-Scorch Walk (15 minutes) |
The walks
Fat-Torch Walk
| Activity | Speed | Intensity | |
| 0:00 | Warm-up | 3-3.5 mph | Light: You can sing |
| 3:00 | Cardio walk | 3.5-4 mph | Moderate: You can chat with a friend |
| 18:00 | Cool-down | 3-3.5 mph | |
| 20:00 | Finish |
Each week, increase the cardio walk portion by five minutes; build up to a 60-minute workout.
Calorie-Scorch Walk
| Activity | Speed | Intensity | |
| 0:00 | Warm-up | 3-3.5 mph | Light: You can sing |
| 3:00 | Cardio walk | 3.5-4 mph | Moderate: You can chat with a friend |
| 4:00 | Speed walk | 4+ mph | Vigorous: You can barely talk |
| 4:30 | Repeat 10-minute cardio walk and 30-second speed walk intervals five more times | ||
| 12:00 | Cardio walk | 3.5-4 mph | |
| 13:00 | Cool-down | 3-3.5 mph | |
| 15:00 | Finish |
'I walked a half marathon and lost 25 pounds!'
In four weeks on the DTOUR plan, Kris Sumey dropped almost three dress sizes and lowered her blood sugar 17 points. "My energy levels skyrocketed," says Sumey, 42, of Havertown, Pa.—so much so that she took her walking workouts to a new level. She joined Team Prevention (at prevention.com/team) and finished the Philadelphia Half Marathon last November. "A year ago, I would have laughed at the idea," she says. "But crossing that finish line after 13-plus miles was amazing. I plan on doing two more this year."
The Belly Blast Routine
Labels: Exercise Tips
Thursday, May 21, 2009
Maximum Motivation: How to Recover from a Setback
Maximum Motivation: How to Recover from a Setback
By Shawn McKeeeDiets Staff Writer
It's not whether you get knocked down; it's whether you get back up. -- Vince Lombardi
I get knocked down -- a lot. I think most people do. As a matter of fact, if you're not getting knocked down, you're probably not really trying. Life knocks you down and things very seldom work out the way they are planned. I am reminded of this nearly every day.
I've been injured for well over a week -- and it's driving me insane. I thought I could work through the pain, but after some research, consultation and some more pain, I realized I should take some time off. I strained my biceps. It's not the worst injury in the world, but it's ruining my routine.
I am a creature of habit. I follow a fairly rigid routine and it keeps me healthy, normal and sane. But when I fall out, I tend to fall way out. I let my daily diet go from 5 or 6 healthy meals to 3 fast-food runs, I abandon the gym and my training completely to reunite with my couch and the most mindless reality TV I can find (American Gladiators, anyone?).
For the first day or so, it's not that big of a deal. It's actually kind of a nice little vacation. But as the days wear on, I feel lethargic, listless. I can't get motivated for anything and I realize that starting back up will be a grueling task. I throw myself a pity party. I will start tomorrow, or, um, maybe Monday. That's a good day to start. Monday it is… Monday comes and goes -- I still haven't started.
I've lost my momentum. Inertia has set in and I am now experiencing "a feeling of unwillingness to do anything." It's physics: A body at rest remains at rest unless force is applied to it. I need to use The Force. So, I consult the Jedi Master of motivation, eDiets Fitness Pro Raphael Calzadilla for some sage advice.
"The key to recovering from a setback is focusing on one successful day. Don't worry about anything beyond one day of dietary and exercise consistency," Raphael recommends. "The next day, focus on how good you feel having completed that successful day -- then do it again. You'll find that you string together a bunch of successful days just by using this method."
So, I'll pick myself up off the floor, dust the dirt from my lapel and take returning to my routine one day at a time. It seems so simple, but sometimes it's hard to see the door when you're face down on the floor. The other realization I have about getting out of a slump is that you can't always do it alone -- sometimes you have to ask for help. So, now it's back to basics… I'll see you at the gym.
Labels: Exercise Tips
Monday, April 27, 2009
Get a lift
Here's some strong evidence to do weight training: You'll look slimmer. Why? Muscles tighten everything, so you'll lose inches. And unless you carry around a scale, people will notice your toned body—not your number. Plus, strength training affects muscles at the cellular level, triggering a neurochemical surge that actually fights fatigue, so you'll stay healthier. Happy hoisting
Labels: Exercise Tips
Tuesday, April 21, 2009
10 Great Ways to Burn More FatBy Raphael CalzadillaeDiets Chief Fitness Pro
Nothing will ever be attempted if all possible objections must first be overcome.-- Samuel Johnson, Author, 1709-1784
You're so busy you have absolutely no time to work out, right? Wrong. It's important that you make the time, and I'm here to help you do it. In this busy world filled with work, family and stress, we sometimes have to use a lot of creativity to sneak in workout time.
I've constructed some quick tips to keep you moving, your muscles stimulated and your blood flowing in minimal time. Now, you have no excuse.
Here are my 10 fat-burning tips for people on the go:
1. When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, Monday you can perform modified push-ups, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunch for abs and close grip modified push-ups (hands 3 inches apart) for your triceps. Just 10 minutes! Just take a quick breather when you need it.
2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.
3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you'll take the stairs six or eight times (no matter what).
4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You'll feel your muscles get tighter in just three weeks if you do this a few times per week.
5. For about $15, you can invest in a pedometer. It's a small device you can carry that records the amount of miles you walk per day. Each week, simply try to add just a bit more to the mileage. For example, let's say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories.
6. Tired at night and just want to sit in front of the TV? Try this technique: Take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won't seem daunting because it's only five minutes at a time, split over a 30- or 60-minute timeframe. Instead of rest breaks, you'll take exercise breaks. You don't really need to watch that commercial, do you?
7. How about performing one exercise movement per day for seven to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It's quick, simple and teaches consistency.
8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it's to a co-worker's office.
9. Double-up the stairs. Every time you take the stairs, simply take a double step, or every other stair. It will be just like lunges and the Stairmaster combined -- great for the legs and butt.
10. Perform any of the above with your spouse or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.
Hey, I know this won't make you an Olympic athlete or give you six-pack abs, but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above, it will be the beginning of something great.
Labels: Exercise Tips
Tuesday, April 14, 2009
100 Simple Ways to Lose Weight
Here are some great steps to get you started, as suggested on smallstep.gov.Take Small Steps Today!
1. Walk to work.
2. Use fat-free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat and poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take a family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early and walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy and you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100 percent fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low-fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side".
88. Don't take seconds.
89. Try your burger with just lettuce, tomato and onion.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.
Labels: Diet Tips, Exercise Tips
Saturday, April 11, 2009
Spring Into Fitness: 10 Proven Ways!
Spring Into Fitness: 10 Proven Ways!
eDiets Chief Fitness Pro
-- Steven Covey
You're sick of it aren't you? You know what I'm talking about -- the long winter and the resulting weight gain and lack of motivation that comes from it. Spring is just around the corner and you're deathly afraid of trying on some of your spring and summer clothes, aren't you?
I'm here to tell you that it's OK. There's time to make changes and reap the rewards that come from a balanced fitness and nutrition program. However, it won't happen overnight.
The human body can comfortably lose up to two pounds per week without losing muscle. In six weeks, you can lose approximately ten to twelve pounds of pure body fat.
This alone will get you propelling into spring and set you up for a marvelous summer.
I've made no secret as to what I believe the key components to losing fat are: maintaining consistency with one of the many eDiets nutrition programs, weight training to stimulate the metabolism and cardiovascular exercise to burn additional calories. Combine this strategy with reasonable consistency and you will get to your goal.
The problem is some of you have been sitting around and not really doing much of anything all winter. So, how can I expect most of you to implement my prescription?
I've always said that motivation needs to be coaxed, not forced. When you gently coax motivation it eventually grows stronger and becomes habit.
pagebreak For those who need to get a jumpstart, I decided to think about ways you can add some elements of fitness and smart nutrition into your daily activity. Just some simple elements to get you on the right track.
The goal is to get you moving and having some fun without placing excessive pressure on you. The result will be YOU wanting more -- that's when the motivational forest fire begins.
The following 10 tips are simple and effective methods to jumpstart your fitness program:
1. Three 10-minute workouts spread through the day can be just as effective as one 30-minute session. Try to do three 10-minute bursts of activity such as 10 minutes of housework, a 10-minute walk at lunch and another 10-minute walk with your spouse or a friend in the evening.
2. Eliminate one portion of food from one daily meal. If you usually have a sandwich with cheese for lunch, just eliminate the cheese. If you have a salad for lunch, but it's smothered with croutons, just eliminate the croutons. I once trained a client who asked me to help him change his daily lunch of a cheeseburger and French fries. I told him to simply eliminate the cheese from the burger for two weeks and then we would review again. He thought I was going to suggest broiled chicken and vegetables. However, remember what I said about habits and motivation being coaxed -- not forced.
3. At work, don't e-mail or use the phone if you're in the same building as the person you wish to speak with, get off your butt and walk over to the person.
4. Make all family events involve physical activity, including birthdays and holidays. Go for a big group walk after dinner. Make family outings include physical activities such as volleyball on the beach, hiking through the forest or playing Frisbee at a family picnic.
5. Turn on the music and do aerobic housecleaning. C'mon, make it fun!
pagebreak 6. Perform calf lifts (toe raises) while cooking dinner.
7. If you have kids, teach them how to perform jumping jacks and then help them "practice" each day (very entertaining as well as good exercise).
8. Pack your lunch three days per week. I know you love going out to lunch every day. However, if you make a healthy lunch just three days per week, you'll be coaxing a realistic habit. This will make you look forward to your lunches out and appreciate your newfound discipline at the same time. I guarantee it will empower you.
9. Take your kids to the park and then walk or jog around the playground area. This is how one eDiets member performs her cardio in the spring and summer.
10. Work on your posture. It's amazing to see the number of people who slouch. If you stand up straight you'll look leaner, younger and healthier. This is a real easy one, but you'll be surprised how years of slouching will make this the most challenging of all the tips.
Hey, I know this won't make you an Olympic athlete or give you six-pack abs,but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above -- that will be the beginning of something great.
Labels: Exercise Tips
Wednesday, April 08, 2009
12 Ways to Fit Exercise in Your Life
12 Ways to Fit Exercise in Your Life
Think you don't have time to exercise? Think again! Time is the number one reason individuals give for not engaging in regular physical activity, yet researchers tell us that several shorter sessions throughout the day can provide the same health and weight-loss benefits as one longer, continuous session.
By adding activity to your daily life, you can add years to your life -- and life to your years. Here are a few suggestions to help you get more physical each day.
1. Aren't phone on-hold messages annoying? How about when it takes a Web site minutes instead of seconds to download? Next time you are sitting there fuming over how much time you are wasting, get up and march or jog in place while you are waiting for technology to catch up with you. You'll not only burn calories but reduce your stress level as well.
2. During your coffee break, go for a walk, use the stairs as a Stairmaster -- get up and move! You will be energized, mentally stimulated and be much more productive and creative when you return to work than you would be if you had a cup of coffee and a doughnut.
3. By now I am sure that you are all taking the stairs rather than the elevator wherever you go, right? To increase the intensity, take the stairs two at a time. It's great for the butt, quads and hamstrings. If you pick up the pace, you will burn additional calories.
4. Don't drive to work. Park your car some distance away -- leave it where it's easier to find parking and walk. If you live less than five miles from your place of employment, ride your bike to work or take some extra time and walk at least three days a week.
5. Each evening during the week, workout during your favorite show. Use the treadmill, stationary bike, jog in place, etc. three nights a week. On the alternate nights, perform strength training exercises for each major muscle group using free weights, fitness bands and a fitball.
6. Too much work to workout? Multitask so you can exercise while reading professional literature or reviewing the report for tomorrow's meeting. Need to prepare for a report? Use a tape recorder to brainstorm and then type your report after your workout. Ideas and concepts will come to you much more easily.
7. Don't answer the phone on the closest extension. Rather sprint for the bedroom phone upstairs. Set your answering machine so that it will pick up in five rings so that you have to hustle.
8. Run errands -- literally! Park near your last errand rather than your first and get going. You won't be tempted to drive from one destination to another. If you get buried under all the packages, stop by the car, drop off your purchases and then continue on to your next stop.
9. Alright I admit it. Sometimes we do have chores around the house that have gotten away from us and must be taken care of, such as cleaning the garage, organizing closets and drawers, painting the living room and on and on. Put on some motivating music and tackle that first project. Before you know it, you will have completed your tasks, gotten in a good workout and enjoyed the process!
10. Plan an active date. No, not that activity -- I was thinking more along the lines of hiking, rollerblading, ice skating or bicycling. Plan a lunch and don your backpack for additional resistance. When you reach your destination you can enjoy a relaxing, healthy meal that will provide the energy for your trip home.
11. Forget the drive-thru. Whether it's the bank, drugstore or McDonald's (for a healthy salad, of course), park your car and walk. And do park at the far end of the lot!
12. Walk the dog. Both you and your dog could use the exercise. Since we got our puppy, Buster, my husband has lost eight pounds!
These are just a few ideas to help you incorporate movement into your day that will add up to huge health and fitness benefits. Make it a lifestyle change so it becomes a normal part of your daily routine. Be creative and do what works best for you -- just do it!
Labels: Exercise Tips
Thursday, April 02, 2009
10 Secrets of the Effortlessly Thin
10 Secrets of the Effortlessly Thin
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Or at least not in the traditional, all-or-nothing, deprivation sense of the word. "You need to get rid of that diet mentality and realize that what you are doing is making a permanent lifestyle change," says Anne Fletcher, M.S., R.D., author of the Thin for Life book series. She adds, "You do have to cut back on calories if you want to stay thin, but it's about reassessing what you eat and being more sensible in your choices, not about a quick-fix, crazy diet." Research has also shown that thin people tend to have a better quality diet than those who are overweight. They eat more fruits and vegetables and more fiber, and drink more water—all healthy things that provide more food volume for the number of calories.
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Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about a having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it suddenly turns into a 20-pound gain. "Aim to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it," suggests Fletcher.
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"In my research, nine out of 10 people who've lost weight and maintained it exercise regularly and make it a critical part of their lives," says Fletcher. Even if you've never been a fitness fanatic, it's not too late to get moving. Even taking a few 15-minute walks throughout the day will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym and try a variety of classes and cardio machines, find friends to walk with, or experiment with at-home exercise DVDs.
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Almost everyone is guilty of occasionally drowning their sorrows in a pint of Ben & Jerry's or taking out frustration on a batch of brownies, but thin people definitely don't make it a habit. "They tend not to eat purely for emotional reasons," says Fletcher. When you are upset (or bored, lonely, frustrated or angry), she suggests asking yourself: Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating? Chances are, the food won't fix what's bothering you, so it's important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids, or taking a bubble bath.
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Most thin people are not members of the clean-plate club. Instead of mindlessly eating however much they are served, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left," says Jill Fleming, M.S., R.D., author of Thin People Don't Clean Their Plates (Inspiration Presentations Press, 2005). "They often report that they don't like that feeling of being uncomfortably full, so they've learned how to stop before they reach it."
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"Thin people are rarely sitting," says Fleming. Beyond their regular fitness routines, they simply move around more—and consequently burn more calories—throughout the day. And a study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.
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There are two problems with skipping meals—and thin people are careful not to fall prey to them. Going more than six hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything (as opposed to something healthy) and eat too much of it. "Thin people keep their gas tanks [i.e., their stomachs] between one-quarter and three-quarters full all the time," says Fleming. The best way to do that is to eat frequent mini-meals every three to four hours.
By Sally Wadyka for MSN Health & Fitness
Labels: Diet Tips, Exercise Tips, Life Tips
Saturday, March 21, 2009
How to Exercise Without Even Knowing It
How to Exercise Without Even Knowing It
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A group of scientists recently suggested, in a review that appeared in the International Journal of Obesity, that Americans are simply spending too much time talking about how our toxic food environment and our couch potato ways are making us obese. Perhaps there are other reasons that we’re plumping up, they proposed. Among their alternate obesity theories: we’re not sleeping enough, air pollution messes up our metabolism, we’ve adapted to air conditioning—and so we don’t need to regulate our internal temperatures by ramping up our metabolic rates (thus, burning more calories). At EatingWell, we still believe that eating right and exercising are the ways to manage your weight. To that end, we present you with some excellent ways to exercise without even knowing it—and feel better about turning on the A/C on those sultry days.
Get wet
1. Wash your car. Embrace the summer heat—with a hose: Burn calories and make your car look beautiful as you wash, dry and get it (and you) buff.
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Labels: Exercise Tips
