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Tips and Strategies for Encouraging Healthy Eating Habits in Your Family

Thu, 02 Dec 2010 02:38:00 +0000

Most of us have a pretty good idea of what healthy eating is: lots of fruits and vegetables and not too much fat and sugar. But when it comes to kids, knowing what is healthy is only the start. And even if you shop ‘healthy’ it does not mean that your kid will willingly eat it. There is hope. Kids need some extra encouragement and guidance along with a few of these strategies your kid is sure to eat healthy. Be a gatekeeper. It’s likely that the easiest way to get your kids to eat healthy is to remove the less-healthy options. Take control over what food and snack choices are in your home. If a kid is hungry they will eat it when there isn’t an alternative. Have you ever heard of a kid starving to death because his parents would not feed him potato chips? Keep healthy food in sight. As for those less-than-good-for-you foods, keep them in high cabinets and out of your kid’s reach. Arrange your refrigerator and cabinets so that healthy foods are the first foods that you see. If you choose to have some unhealthy options in the house keep them out of sight and you and your kids will be much less likely to choose them as an option. Make healthy food convenient. Wholesome foods, particularly fruits and vegetables require little preparation which is great for your ‘starving’ kid and you. Have a fruit basket at eye level on the counter at all times or have a container with carrots and celery sticks ready to go in the refrigerator. You might be surprised at how many more fruits and vegetables your kid will eat simply by having them visible and easy to grab. Make learning about food fun. Taking some of the mystery out of where foods come from can work wonders for some selective eaters. Prepare family meals together, have your kid mix the ingredients and serve the food to the rest of the family. Plant a vegetable garden as a family project and put your kid in charge of watering and picking the ripe vegetables. Kids that are involved are more likely to be a willing participant in the eating process. Keep an eye on Portion sizes. Parents often stress over how much their kids should be eating. Whether you are trying to get a selective eater to take a bite of anything green or limit the amount of dessert your sweet-toothed kid wants watching portions is necessary. Knowing the size of a healthy portion will give you some needed perspective. You can use the USDA’s Guidelines for Healthy Eating to learn about what a healthy portion is. Set a healthy example. Keep in mind that eating meals together isn’t just a great way to catch up on your family’s day it is also the perfect time to role-model healthy eating habits. Kids learn by watching their parents…That’s food for thought!

Get exercise and lose weight playing video games

Tue, 30 Nov 2010 18:56:00 +0000

I know what you’re probably saying right now. “Yea, right” or “what is this guy, some kind of a joker”. Well, ordinarily you would be right on the mark with those comments, but there is a video game out there that not only can be a ton of fun, but can also give you a pretty good workout and make you lose weight in the process. If you are a teenager or the parent of a teenager with a “Sony play station 2”, then you likely already know what game I’m talking about. If not, the video game in question is called “dance, dance revolution” or DDR for short. This is a game that started out in video arcades, but now there is the home version you can buy. Let’s look at how this video game can become part of a weight loss and fitness program. The game itself is played on a mat with four arrows pointing out in each direction, two out to the sides and one forward and one back. The corresponding arrows on your TV screen are your target arrows. When the moving arrows coming up from the bottom of your screen overlap the target arrows on the screen, you step on the appropriate arrows on the mat. All of this happens to your choice of upbeat music. The nice part of DDR is that there are skill levels ranging from beginner all the way to advanced levels. As you complete one song or segment, you get a score for it. You can then try again and again to continue to beat your scores. The fact that it is competitive in nature makes it a lot of fun, plus as you are playing this game, you are moving your body the same as you would doing dance aerobics. As with any aerobic exercise, it stands to reason that if you played DDR for 20 to 30 minutes per day, you would expend a lot of energy and burn fat. But as if logic alone wasn’t enough to confirm that this video game could give you a good workout and make you burn fat, there are people who use DDR making claims of losing anywhere from 5 to 95 pounds of fat! These claims are all coming from people who aren’t being paid to endorse DDR, but just people who are seeing these kinds of results from using it. Since you probably already have a TV set, all you would need to get started doing this is a “play station 2” and the game with the mat (the mat is the controller). If you already have a “play station 2”, you can get the game and mat for around $60.00. If you don’t have the “play station 2”, you can still get everything you need for under $300.00. If you enjoy music and dancing, and you are getting bored with jogging or riding the exercise bike, then DDR is a great way to get in some exercise each day, plus you’ll have a lot of fun doing it once you get the hang of it. If you are having fun while you are exercising, you will not only be more likely to stick with it, you will probably look forward to doing it, and if you don’t believe DDR can give you a challenging workout, just ask any teenager how they feel after 20 to 30 minutes of doing it.

Strategies To Conquer Your Fitness Anxiety

Fri, 26 Nov 2010 05:13:00 +0000

Paying for a gym pass you don’t use? Running shoes gathering dust? Do you have a fear of fitness? Don’t worry- you are not alone! Fear is one of the biggest reasons people give up on exercise, according to a growing number of sports-psychology and fitness authorities. Here are some simple strategies straight from the professionals aimed at helping you get over your fear and get on with your workout. Rethink your definition of exercise. Think of it as movement – you don’t have to do it in a gym. Gardening, walking the dog, or playing tag with your kids is exercise. Be environmentally conscious. Find a fitness experiences that makes you feel nurtured and accepted. Walk or jog in your neighborhood or on a trail – don’t try to keep up with fitness fanatics in the gym. Test the waters. If you’re interested in trying a new workout, borrow a video from a friend or the library, and try it at home first (before entering into a group situation.) Get one-on-one help. Almost all clubs now offer personal training to help you overcome your fear of incompetence, and often the first session is free. Know your triggers. If you like the anonymity of a fitness class, stay toward the back. Start with an activity like yoga that you can do on your own to lesson anxiety. Call out the cavalry. If you’re the social type, try activities in a supportive group to distract you from your fears and make the effort less intimidating. Focus on the positive. Think of the many things exercise can do for you: the goal is to workout to be optimistic, more energetic, and less stressed. Finding a comfort zone might be challenging in health club situations, so it is time to reevaluate the way you workout and conquer your fears. If your past attempts at fitness have left you running scared, focus on moving in these ways and your outlook may change.

Stop the Misery: “GROW” Yourself Slim

Thu, 23 Sep 2010 10:47:00 +0000

Copyright 2006 Howard McGarity Losing weight is on the mind of a lot of Americans and it is a very heavy burden. By definition, losing weight is associated with loss, but the loss involves far more than the shedding of unwanted pounds. Perception has it that you must also suffer the loss of eating enjoyment, eating comfort and a certain social pleasure. The negative associations of losing weight are legion: abstinence, deprivation and torture, failure, guilt and the imagined prospect of being on a diet for the rest of your life. A heavy burden indeed! It is understandable that many people simply give up. And yet in their resignation they find neither peace nor happiness. Often when things aren’t working, it is helpful to look at them from the inside out. A different point of view usually leads to a fresh understanding which in turn can lead to a new and better approach, increased motivation and greater confidence. Shift Your Perspective. Consider that perhaps your real goal should not be weight loss but the much broader and more important objective of good health. Remember, obesity and good health cannot co-exist. Also, it is very easy to be thin, unfit and unhealthy. It is far more positive and uplifting to pursue a goal of vitality and vigor than to dwell in a mindset of lack and suffering. As contradictory as it sounds, the best approach to losing weight is to “grow” your body lean, strong and healthy. To understand this better, compare different ways of approaching the old standards of diet and exercise. Eat to Live…. Not to Lose Weight Eat to grow strong, build your immune system and increase your energy. Eating well is as essential to life as breathing. The traditional method of losing weight is to restrict calories, put yourself into starvation mode and force your body to scavenge its fat reserves. Although unpleasant, this seems to make sense until you recall the fundamental purpose behind eating. Food provides the building blocks for growth and tissue repair, supplies fuel for energy and vitamins and minerals as catalysts and to boost the immune system. Don’t forget cool, clear water, the medium in which these miracles occur. If the quality of food is good, there is nothing you can cut out if you want to live and flourish. The alternative to dieting is to embrace a style of eating that is nutrient rich but not calorie dense. Coincidentally, the foods that meet the first requirement also fill the second. Additionally, they are tasty, filling and allow eating satisfaction without putting on the weight. These include lean meats, fish, non-starchy vegetables and fruit. This is not a “low-carb diet” but grains are restricted because they pack far too many calories and, compared to non-starchy vegetables, are lightweights in the nutrient and fiber department. Unless you know you have the nutritional background, I recommend you consult a dietitian. In one or two sessions they can help you create a satisfying plan that meets the requirements above. Then get ready to thrive while you eat well, get lean and grow strong. Get Physical and Grow Lean Get moving, not to burn calories, but to “grow” your heart and lungs, build some muscle, stimulate your immune system, increase bone density, relax, improve your attitude and have more fun in life. The traditional approach to exercise and losing weight is “cardio”, often for long periods, indoors on a machine. There are gyms, classes and programs and although they get the job done if you stick with it, it’s a chore and it seems to take a lot of sweat to lose a little weight. Physical activity is natural to mankind; for our ancestors it was unavoidable; as children we called it play. Now that we are older there is no reason to be physical sloths. Because we are “civilized” doesn’t mean that our only physical activity has to be a monotonous, artificial means to lose weight faster. Walk whenever and wherever you can. Look around and enjoy your surroundings. Take the stairs…. always. Get off the sofa. Plan week-end outings, to scenic destinations, that involve walking and climbing hills. Ride a bike. Begin or revive a hobby that keeps you on your feet…. the more active the better. Shoot your TV. If you can’t bring yourself to do that, at least be very selective about what you watch. This villain wastes your body and numbs your mind. Go out and use a rake to rake leaves and a walking mower to cut the grass. Breathe deeply, feel your heart, savor the movement of your body. Know that you are growing stronger. Take a shower, rinse off the sweat and feel great. If you work at a desk, elevate it so that you can work standing up. Have a tall stool available for when you have to sit. Take a quick walk several times a day. This will clear your head and increase your productivity. You get the general idea. You are moving away from deprivation and imposed obligation to engage life fully, with vigor and vitality. If you are like most people, you will find that you are also growing character and self-mastery. You will also find that your weight is no longer an issue. “Be Strong…. Be Lean” Howard McGarity “Coach Mac”

Countdown To Summer Fitness Challenge! How To Get Fit And Lose Weight In 6 Weeks.

Thu, 02 Sep 2010 19:39:00 +0000

How about those fabulous bike rides in the park! What about grilling barbeque on the deck? Are you down for a little surfing and tanning on the beach? Summer will be upon us in less than six weeks. Not only do we want to enjoy the warm months that are rapidly approaching, we want to look like we are enjoying them. It doesn’t matter if it is ten, twenty, forty, or seventy pounds, just get started! Weight loss should be slow and steady, while focusing on cutting calories and increasing exercise. It is important to refrain from overexerting yourself. Weight loss takes time. I have never been one to acknowledge or accept the idea of dieting. The true meaning of dieting is counting and managing your calories for a specific amount of time in order to reach a target weight goal. This concerns me because it is temporary. What happens when you resume your normal eating habits? You gain weight! I believe in making a complete paradigm in the way we think about food. You can do this by establishing good eating habits. Why not establish a habit of consuming 500-600 calories for breakfast instead of 1,500? If you replace muffins, bagels, pancakes, sausage, grits and bacon with fruit, turkey bacon, cottage cheese, grain cereal, or yogurt, you will probably find yourself 10 pounds lighter on breakfast alone. Do the same for lunch and dinner and lose an additional 10-20 pounds. Wait until you add exercise into the equation. Exercise for thirty minutes per day, four to five times a week and watch additional pounds drop. Of course, this takes determination and discipline. Yet, habits are habits. Once you get used to a routine of eating certain foods, it becomes second nature. Weight management not only helps you look better, but helps you feel better. You will begin to notice an increase in energy and an improvement in health. It is important to monitor the amount of cholesterol you consume. Diets high in cholesterol can lead to heart disease, heart attacks and stroke. Be sure to get a cholesterol screening on a regular basis. Eat fish at least twice a week, preferably those with darker flesh, such as, salmon, herring mackerel, and lake trout. They are high in Omega-3 fatty acids, which lower blood cholesterol. It is also important to eat foods that will not contribute to high blood pressure. Limit your alcohol intake to less than two drinks per day, limit your salt intake, and reduce the saturated fat in your diet. Saturated fat can be found in animal products like milk, cheese, and meat. Let go of the cigarettes or tobacco products! Smoking increases your risk of heart disease and stroke. Try nonfat yogurt, salsa, or nonfat sour cream instead of sour cream or butter on baked potatoes. Try substituting fresh vegetables and tomatoes sauce for creamy sauces, when eating pasta. Substitute basic breads and cereal grains for bagels, muffins, and croissants. A diet high in fruits and vegetables will help you ward off cancer and other diseases because of the cancer-fighting agents contained in them. They contain a lot of fiber and a diet high in fiber decreases your risk of developing colon cancer and other types of cancer. Fruits and vegetables also contain Vitamin A (beta carotene) and C, both of which contain cartenoids and antioxidants. Cartenoids can also be found in dark leafy vegetables, carrots, cantaloupe, papaya, sweet potatoes, and tomatoes. Additional sources of Vitamin C are strawberries, oranges, broccoli, peppers, and tomatoes. It is always best to lightly steam your vegetables. The closer they are to being raw, the higher their nutritional value. People have asked me how exercise can give you energy. It seems as though it takes your energy away because you utilize so much energy when you exercise. This is the farthest thing from the truth. The more you exercise and lose weight, the more energy you get and keep because you are carrying less weight, which takes less energy. The more you exercise, the more you are able to exercise. After you get your weight to a manageable level, monitor or keep a close eye on it. Weigh yourself everyday. That way, you can take measures or do things to nip sudden weight gain. If you find yourself five or ten pounds heavier than your target weight, you should cut back immediately. It becomes a problem when we wait until we are 30, 60, or 100 pounds overweight. It can feel like you’re fighting a losing battle when your weight gain has become too extreme. It is a good idea to make a list of different ways to incorporate walking into your daily life. If you live near a metro transit station, drive there, park your car and ride the train and walk to work. If you are a new mother, get a stroller that will enable you to burn calories while you are walking your baby. Why not take the stairs, instead of the elevator? You would be surprised at how many calories you can burn by gardening, swimming, skating, hiking, and dancing. Believe it or not, you can have fun while losing weight. Exercise, along with a positive attitude, and a healthy diet will help you to manage your weight and improve your health. Exercise does not have to be rigorous to be valuable. You will probably do yourself a disservice by exercising too hard. Take it easy. Just gradually build up your resistance to a manageable level. Always remember that if you can not talk and walk at the same time, then you are walking too fast. If you have any of the following health problems, it is a good idea to talk to your doctor before beginning any exercise program. • Heart trouble • Dizziness or faintness • Chest pains • Diabetes • High blood pressure • Arthritis How to prepare food for a good diet and low calories: • Eat Fish at least twice a week, preferable baked, broiled, or grilled. Reduce serving size to 2-3 ounces. • To reduce fat, use lean poultry and fish, as well as, lean cuts of meat such as top and bottom round and tenderloin. Avoid second servings. Feel free to replace some meats with beans or grains. • Eat at least three to five servings of fruit and vegetables a day. Fruit like kiwi, figs, apples, raspberries, and blueberries are high in fiber and nutrition. Vegetables such as, broccoli, brussel sprouts, beets, cauliflower, carrots, spinach, chili peppers, red bell peppers, squash, sweet potatoes and tomatoes have high nutritional value and are great anti-oxidants (contain cancer-fighting agents). • Eat whole-grain, whole-wheat bread, pasta, tortillas, and cereals daily • Eat cooked dry beans, peas, and lentils regularly • Eat popcorn with no added oil, salt, or butter. • Drink skim milk or 1% milk • You should drink at least 24 ounces of water per day, especially since you will be exercising. • Limit the oil you use for cooking • Steam your vegetables or sautй using wine or a half teaspoon of oil • Use herbs and spices for seasoning, instead of sauces and butter • Salads should be eaten with fat-free dressing or a combination of red wine vinegar and oil • Drink a glass of water in the morning when you wake • Limit your consumption of lean, red meat to no more than four times per month Copyright © 2006 by Pamela Jewell, M.Ed., Ed.S.

Get Thee to a Gym? Perhaps Not!

Thu, 03 Jun 2010 00:15:00 +0000

Copyright 2006 Howard McGarity So, you have decided that it’s finally time to lose some weight and get in shape. Congratulations on your determination. Changing your habits can be a real challenge and it is reasonable to seek some support. One of the options that many people choose is to sign up at the gym. This sounds like a good idea but is one that requires some careful thought. Although hard to measure, health club industry statistics predict that fifty percent of people joining a gym will become erratic users or drop-outs within a couple of months. If you are a beginner, or not already in the habit of regular exercise, you are quite likely to be headed for disappointment. There are several reasons why the gym experience may not be your best choice: 1. Inflated Promises. Despite the sales pitch, the majority of glitzy, chrome and glass establishments are not really committed to help you get fit. They are set up to sell memberships because that is where the money is. Profitability actually depends on no-shows because if every member who enrolled tried to use the facilities, you wouldn’t be able to squeeze them into the building. Once you sign a contract and they have your credit card number, you are probably on your own. 2. Will you actually be able to get to the gym regularly? I’ve seen it all too often; you work late, traffic is bad, you have to get home… and shoot, you’ll just have to work out later! Worse still, when you get home, you don’t even take a ten minute walk because…. you’re going to the gym tomorrow. Having a gym membership actually becomes the perfect excuse to do nothing. 3. Beware aerobics classes. This is especially true if you are older, in poor shape or seriously overweight. Most aerobics classes specialize in loud music and fancy footwork. If you are a beginner, forget it. If you can’t keep up, the pep rally mentality and one-size-fits-all instruction will leave you feeling fat and foolish. 4. What do you do when you don’t know what to do? Many gyms do not have a thorough orientation program to get you started; nor can you get help when you have questions. During peak hours, early and late in the day, the staff is usually overwhelmed. You will be encouraged to get a personal trainer (probably the best idea… if you can get one with sufficient experience). But this comes with a hefty price tag and pressure to sign up for a long-term package deal. Try this plan instead: Weight loss is achieved primarily by learning what and how much to eat (note I didn’t use the word “starvation”). Exercise assists weight loss, improves general health and fosters a positive attitude that is motivating. Improvements in both nutrition and physical activity must be sustained and consistent but can be quite moderate. Now do five things: 1. Spend your money on a meeting with a registered dietitian who can show you how to eat and will give you guidance on your eating habits. This knowledge will last you for a lifetime and puts you miles ahead of all the other “dieters” out there. 2. Buy a good pair of walking shoes and an inexpensive pedometer. Go to the Shape-Up America website at www.shapeup.org/shape/steps . Also check out www.thewalkingsite.com/10000steps and click on “beginner”. Read the information carefully. There is more here than meets the eye. Even if you are in decent shape, don’t underestimate the value of walking. Pick up the pace, include some steep hills; you can get a really good workout. 3. Use your day planner or calendar to schedule your workouts for the week in advance and keep a log of everything you do. Figure on losing an average of no more than one pound per week and chart out short and long term goals. Weigh yourself no more than once a week. 4. Get a partner to join you for a regular walk each week. Better yet, get them to join you on the program and hold each other accountable. 5. When your energy and enthusiasm increases, keep your mind open to the idea of strength training. This will speed fat loss and do more to improve your body shape than any other activity. You can do this at home with almost no equipment. Go out now and get the book “Getting in Shape” by Anderson, Pearl and Burke. Shelter Publications 2002. This is a real gem; easy to read with good basic programs and enough information so you understand what you are doing. If you noticed, all of the steps above are pro-active. You are the one ultimately responsible for taking control of your life and your health. Even if the guys at the gym could do it for you, any improvement will be temporary until you accept the challenge as your own. Good luck and good health. Howard McGarity ”Coach Mac”

Why Whey Protein?

Fri, 16 Apr 2010 18:54:00 +0000

With all of the recent negative press given to body supplements, it makes good sense to be cautions about using different nutritional supplements as a part of your body building efforts. Whey protein has been lauded as a safe, natural and simple supplement. It’s use has become popular for those genuinely interested in good health through physical fitness and body building. The importance of adequate protein levels in the body cannot be ignored. Since protein is used up when exercising, body builders must prevent muscle deterioration by maintaining protein levels. Naturally, building additional muscle mass will also require adequate levels. Whey protein is a substance that is drawn from milk. That’s right, plain old cow’s milk. Whey is known to be a byproduct of cheese and, until the recent discovery of its health qualities, was discarded. In fact, scientists now know that what was once considered junk is actually rich in the amino acids which help build muscles and promotes good health. As we know, protein is found in other basic foods such as meat, vegetables and grains. But, thanks to the research that has been done, we now know that whey protein is accepted by the body better. As a result body builders and other athletes can usually expect better results from whey protein than from other sources of protein. This high quality and natural product is also useful for other people who may be on special diets, whether they are for weight loss, food allergies, or even for diabetics. Remember, high quality protein is essential for optimum health…not just for body building. Use of whey protein can help others heal quicker and recover from illness quicker. As always, be sure to check with your health professional before implementing whey protein or making any other changes in your diet or routines. Like anything else, too much of a good thing can be harmful, so be sure to use it in moderation.

Stop Exercising And Start Playing

Wed, 24 Mar 2010 11:30:00 +0000

Have you ever berated yourself because you didn’t exercise yet again today? Have you felt that creeping guilt in the back of your mind when you climb into bed knowing you didn’t follow through on your workout plan? Well, it’s possible that you are not at fault. You may just be acting like a normal human being. Take a moment to imagine how it feels to be… 1) In a hot, sweaty gym full of people who are grunting through their routines, sweating all over the equipment, and strutting their bodies around in front of the mirrors. OR 2) Rounding a curve in the trail with a light breeze gently caressing your skin in the soft evening air. How about the difference between… 1) Running around an oval track gasping for air and feeling your lungs burning. OR 2) Racing up and down a soccer field fully challenged by the game and having a blast with your friends. It’s not difficult to decide which choices would be more enjoyable to most people. Our culture has taught us to suffer as we exercise. “No pain, no gain” has been the mantra for years. The only problem is that for most people, “pain” is not a daily choice we’re willing to make. The natural human tendency is to do things that are fun, things that feel good. Forcing ourselves to do miserable exercise routines goes directly against our own nature. An easy way out of that trap is to play more. Find ways of moving the body that are wildly fun or rewarding to the soul. Dance around your house. Take a nature walk. Fly a kite. Go to the park with the kids and play some tetherball. Make the choice to move every day because it’s fun and feels great. Choose to move because it make you feel healthy and strong and vibrant. You’ll find you’re getting a lot more “exercise” without even thinking about it in that way. Life is meant to be an enjoyable journey not an endless round of suffering. Choose to have more joy and you’ll feel the difference in your body and in your spirit.

Is A Cattle Prod The Answer To A Life Overweight?

Thu, 11 Feb 2010 23:09:00 +0000

If you’re not sure what a cattle prod is, here’s the goss: it’s an electricity-charged rod that Australian cattlemen use to persuade cattle to run up ramps and into road-train trailers. Quickly. It’s the sort of thing that can change their lives. Instantly. And it’s the sort of metaphor many of us caught up in this overweight world would like to apply to our own lives. And improve them overnight. The reality in the world today is that there are many people hoping to transform their lives. Wishing. Most people in the Western world are overweight, and the zap required to change it seems to be missing. Every year we just get fatter, and more indolent. Oh, some get obsessed with dieting and losing weight, but others don’t seem to care. And neither will achieve what they want. If that seems a little harsh, consider this one fact: we were born to live a life of joy and vitality. If you are obsessed by pain or a void, how can you possibly enjoy life? It’s just not possible. Yet, if you bring pleasure to yourself, you stand a good chance of bringing joy to those around you as well. The aim is to feel good … inside, and outside. Just shedding a few pounds can be enough to add years to your life and make those years much more enjoyable. Just acknowledging that excess weight reduces stamina, stresses joints, and causes illnesses – including heart disease and diabetes – is a great first step. If you decide to start each day with the intention of eating better and getting just a little exercise – one day at a time – you will find life becoming much easier than you ever expected. These five steps are simple changes, but they can add up to a virtual cattle prod with the power to change your life: 1. Turn on your biological engines in the morning with a big glass of cold water. Whenever you feel like it during the day, have another. Water really is a wonder-fluid. It can also help to reduce hunger pangs! 2. This one is remarkably powerful for those who tend to potter about first thing – eat your breakfast within an hour of getting out of bed. Breakfast is the most important meal of the day, but a lot of overweight people wait until they get really hungry before eating breakfast – which means that they probably then eat too much. So eat early, and eat small. 3. Eat at least two pieces of fresh fruit each day – that’s two pieces about the size of an apple, not two grapes! Fruit is a great source of nutrition and fiber. Try for at least two different fruits so you get a variety of benefits. 4. Try to eat a salad every day, and try for at least five servings of vegetables. When you feel the urge to snack, switch to celery or carrot, or some other appealing veggie. 5. Fried foods and sweet things should also be put out of reach whenever possible. Even if the oil is drained away from fried food, there is still a lot of hidden oil to add fat and calories. And sweet means sugar, which means calories… and many other nasties as well. So it’s really just a matter of changing a few habits. Yes, I know, easier said than done! But try this: start keeping a food diary. Write down what you eat when you eat it – and check the result at the end of the day. You may be shocked! It’s often just the incentive to get back on track! A full program to turn your life around also has to include how you spend your day. By definition, couch potatoes are fat – so get up and go for a walk. The latest dietary and exercise advice is that you should enjoy at least 150 minutes of moderate exercise a week. That can include the physical version of activities you normally do in a day anyway – bike riding instead of bus riding, stair-climbing instead of climbing into an elevator etc. Just think about your own day, and you’ll soon find lots of ways you can replace ‘easy’ with ‘healthy’ ways of doing your normal tasks. Perhaps the most important part of the entire deal of putting a cattle prod to your life and regaining the vitality you deserve, is simply to make the decision to do so. Start with small goals, stick to them, and delight in how much easier it gets every day.

Create Your Own Metabolism

Wed, 23 Dec 2009 23:12:00 +0000

Slow metabolism is frequently blamed for excess weight. The good news is we no longer have to be the victim of slow metabolism. We can actually be the creator of our metabolism. Knowing how your body works and using that knowledge to achieve your health and fitness goals, will get you results sooner with less frustration and aggravation. My goal is to help you get the most from your effort and see results. How your metabolism works. Metabolism is the speed at which your body burns through food. As you get older, your metabolism decreases and you don’t require the same number of calories as when you were younger. The rate the metabolism decreases as we age is determined by the amount of muscle mass we have on our body. Greater muscle means higher metabolism. If you’re over 40, you probably aren’t as active as you used to be. You aren’t playing sports or chasing kids around the house. If you don’t use your muscle, you’ll lose it. Digestion process burns calories. I teach my clients to eat 3 meals throughout the day (breakfast, lunch and dinner) and then an additional 2 to 3 healthy snacks between meals. Many of us have been conditioned to think that if we eat less, we will weigh less. The opposite is true but we must be careful to eat quality instead of quantity. There is the thermic value of nutrients — the actual calorie burning properties of nutrient digestion. This means that healthy, balanced eating offers a metabolic advantage. Eating is thermic or produces heat. Since a calorie is a measure of heat, balanced eating equals more calories expended. Keep aerobic exercise moderate. Believing that aerobic exercise is the secret to burning fat is only half-correct. Too much aerobics subject us to a repetitive catabolic state where it literally is eating up muscle tissue. You can burn fat anytime you are in an “aerobic state.” If you are sitting and reading this article, you are in an aerobic state. You are in an aerobic state anytime you are meeting demands for oxygen. This is why proper nutrition and weight training is critical to maintain and build muscle. You can burn fat while you sleep with lean muscle mass. I use aerobic exercise to keep my heart, lungs and circulatory systems healthy and use weight training to burn calories and keep my metabolism healthy. Muscle is metabolism. As we age, we begin to lose muscle. This is called muscle atrophy. The key is to preserve muscle to fight fat and keep your metabolism healthy. The muscle you have on your body is in direct correlation to the number of calories you burn at any given moment. Muscle doesn’t know age. You can maintain or build muscle at any age with weight training. I believe training with weights is more important as you get older because you are typically less active and your muscle will get soft from lack of use. Dense muscle mass is key to having a strong and healthy metabolism. If you would like more information on how to increase your metabolism, send Linda an email and write “maximize your metabolism” in the subject line. Build muscle, eat 5 – 6 small meals a day, and keep your aerobic activity moderate. For more information and tips on exercise, go to http://www.easyexercisetips.com