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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.

Information On Cholesterol

Thu, 02 Sep 2010 10:01:00 +0000

Cholesterol is a word associated with bad health, but cholesterol is actually a natural substance, necessary for our body’s healthy functioning, and cholesterol, like most everything else in our lives, is harmful only in excess. And how is it, then, that the very name, cholesterol, has acquired such bad connotations? Why is that we are always cautioned to ‘have our cholesterol level checked’ and to ‘know our cholesterol number’? To understand this more fully, it is important to know exactly what cholesterol is, what it does, and where it comes from. Cholesterol is necessary for our bodies. Our bodies must have it to maintain good health, and without cholesterol, it would be impossible for our bodies to function. Not all of the functions of cholesterol are known, but some of them are: To make cell membranes, giving them stability and durability, particularly in our nerve tissue, brain, and spinal cord. To make bile, where it aids in the absorption and transportation of fat soluble vitamins, A, D, E and K, which we must have for our health. To manufacture certain hormones. The principal source of cholesterol is from our own bodies. It is made primarily by the liver, and it is sent through the bloodstream to where it is needed by way of special carriers called lipoprotiens. Another source of cholesterol is from our diets. Certain foods, such as meat, eggs and whole-fat dairy products all contain cholesterol. There are other foods we eat, such as foods high in saturated fats and transfats, that cause our livers to make more cholesterol. Cholesterol, like other fats, will not dissolve in liquid, and therefore, it must be carried through the bloodstream, by way of special carriers called lipoprotiens, to where the cholesterol is needed. If more cholesterol is circulating in the bloodstream than is needed for our bodies, it can work with other elements in the blood in the formation of plaque along artery walls. Although cholesterol is a complex substance made up of many subcomponents, the main subcomponents as they are understood at this time, are LDL, or ‘bad’ cholesterol, HDL, or ‘good’ cholesterol, and triglycerides. LDL cholesterol is referred to as the ‘bad’ cholesterol, because it is one of the main components in arterial plaque. HDL cholesterol, on the other hand, helps to reduce plaque by returning excess LDL to the liver and aiding in its excretion. Triglyceride levels correspond to LDL levels.

Is Barbecuing Really Healthier?

Sun, 01 Aug 2010 19:18:00 +0000

People used to question the nutritional effects of barbecuing because they were concerned about the fat content of traditional barbecue fare like hot dogs and hamburgers. That concern is valid, but it’s easily avoided by substituting skinless chicken and fish. Unfortunately, researchers say there is still another concern about the health impact of barbecuing any animal meats; when they are cooked in the intense heat of the barbecue, substances are formed that have been clearly shown to be carcinogens (substances that can start the development of cancer). And these substances develop regardless of whether low-fat or high-fat, red meat or white meat is on the grill. In a landmark report on diet and cancer risk, the American Institute for Cancer Research (AICR) notes that as meat – red or white – is cooked, natural substances that it contains react under intense heat to form compounds called heterocyclic amines (HCAs) that have been linked with increased cancer risk in some animal studies. The longer the cooking time and higher the temperature, the more these carcinogenic substances formed. Studies in the Journal of the National Cancer Institute have shown that people who frequently eat heavily browned or very well done meat are three to five times more likely to develop breast, colon and stomach cancer than those who eat it less often. Studies of rodents demonstrated that these HCAs are distributed to mammary (breast) tissue and cause changes in a cell’s genetic material. However, we don’t have proof that this process occurs in people. Does this mean that if you care about your health you must banish the grill? Not necessarily. Researchers note that how people barbecue affects the risks. For example, marinating meat or poultry even briefly before cooking reduces the amount of HCAs formed by about 96 percent. Partially pre-cooking meat for two minutes in the microwave just before grilling prevents 90 percent of the HCAs normally formed. Avoid the black char that often forms during grilling, since it is particularly concentrated in cancer-causing substances. Other carcinogens of concern come from the smoke. You can limit the meat’s contact with smoke and decrease this risk if you raise the grill a little higher from the heat and choose leaner meats and trim all visible fat so it can’t drip and cause smoking. Placing food in a foil packet also prevents smoking. The rest of your meal can reduce the risks of grilling as well. Antioxidant vitamins and phytochemicals in fruits, vegetables and soy foods seem to block some of the damage HCAs do to cells. Studies from Oregon State University demonstrate that substances in tea increase the body’s ability to detoxify and excrete HCA before they do their damage. Look at the overall balance of your meal. AICR recommends that at any meal, animal protein like meat, poultry and seafood should occupy no more than a third of your plate. And that’s especially true when it’s grilled. By limiting your meat portion, you limit your exposure to HCAs and other carcinogens. And by enjoying a healthy portion of fruits, vegetables and whole grains, you get loads of cancer-fighting, health-promoting nutrients and phytochemicals. If you want to grill some of these veggies, that’s no problem, since the HCA reaction occurs only in foods with animal protein.

Cranberry Juice For Cavities? Be Careful Of What You’re Buying.

Fri, 02 Jul 2010 21:21:00 +0000

Researchers at the University of Rochester have published information showing that the cranberry may be effective at preventing tooth decay. The research focuses on the inhibiting effect of some compounds found inside the cranberry against a key bacterium blamed in the formation of cavities. “Scientists believe that one of the main ways that cranberries prevent urinary tract infections is by inhibiting the adherence of pathogens on the surface of the bladder. Perhaps the same is true in the mouth, where bacteria use adhesion molecules to hold onto teeth,” says Dr. Michel Koo, an oral biologist and food scientist at the university’s medical center. While this may sound like good news for those who are looking for natural ways to support their body, it’s very important to understand what’s in cranberry juice before making a purchase. Always remember to read the labels. Most cranberry juice is cranberry flavored apple juice. Sometimes it is also mixed with grape juice. Other ingredients may even include high-Fructose corn syrup. Towards the end of the ingredient list is found cranberry concentrate. While, drinking apple juice and grape juice is probably a dietary improvement for most people, juices that are made with so much processed sugar are clearly little more than cranberry flavored juices. They’re unlikely to contain significant amounts of the compounds that make cranberries useful in the prevention of tooth decay and tend to contain large amounts of the compounds that are blamed on tooth decay. Purer forms of cranberry juice have a very strong flavor. Some people can develop a taste for unsweetened cranberries, while other people can only handle cranberries when blended with some other juice. If choosing a cranberry blend, be sure to read the ingredient label and avoid juices that are sweetened with processed sugars and diluted with juices that are mostly the sugars that lead to cavities. Further research will be necessary before cranberries can actually be promoted as a preventative for tooth decay. However others sugars such as Xylose, are already used in “sugarless gums” because of their proven ability to inhibit bacterial development on the surface of teeth. Such gums are of course called sugarless because they do not have sucrose and glucose which are the sugars associated with cavities. Cranberries have also been shown to have beneficial effects for people with chronic urinary tract infections. The compound believed to be responsible for this is a simple monosaccharide sugar called Mannose. Identified in Harpers Biochemistry as one of eight sugars necessary for normal cellular function, Mannose has also been shown to prevent bacterial infection and development. These necessary monosaccharide sugars can all be found in a single dietary supplement. It also contains the other sugars identified in Harpers Biochemistry, based of their importance in biological functions. This can provide a more convenient choice for people wishing to improve their diets by increasing their nutrient intake while limiting the intake of food compounds which are not beneficial to good health.

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.

Top 10 Most Surprising Diet Busters

Tue, 30 Mar 2010 18:43:00 +0000

Beware of those so-called “health-conscious” food products you’re buying – they may be disguised as low-calorie, but these culprits could put a dent in your diet goals. Just when you think you’re getting a low-fat muffin, you’re snacking on tons of extra calories. And the ones that seem to be obviously good for you, well, that isn’t always the case! Soups: certain soups can be packed full of calories and fat, especially favorites like New England clam chowder or cream of broccoli. Sugar-Free Cookies: It’s not uncommon for a fat-free or even sugar-free food to have nearly the same number of calories as its regular counterpart, and taste- wise, there’s no comparison to the real deal. Pork: Depending on the cut, the piece of pork in front of you can be comparable to low-fat, low-calorie chicken, or as high in fat as a hot dog. And adding sauces can de-lean it! Coffee: Coffee drinks can be astronomically high in calories depending on the ingredients and size of the drink one selects Salads: Throw on a creamy dressing, cheese, croutons, and bacon bits, and your lunch is starting to look less healthy, more calorie packed, and detrimental to your diet. Breakfast Bars: Some breakfast bars look healthy and even have healthy looking pictures on the box – look at the actual calories and extra sugars in its ingredients. Dried Fruits and Granola: Granola sounds great, but it’s very rich in fat, so you have to watch how much you eat. Juice and Soda: You have a juice midmorning, and a soda midafternoon, and next thing you know, you’ve consumed an extra 400 calories in liquids – they add up. Low-Fat/Low-Cal Foods: Low calorie does not mean no calorie. Nuts: Nuts are high in fat so they are only healthy if you can eat just one serving. Before your diet goes south, consider the effects of the above diet busters. And before you pat yourself on the back for eating soup and salad for lunch, make sure you read the label.

Top 8 Most Talked About Weight Loss Myths

Sun, 14 Feb 2010 05:53:00 +0000

Here’s some more myths we’ve been taught to believe over the years. Experts weigh in on the truth that lies behind each of these tall stories. All carbohydrates are bad for you and should be avoided. TRUTH: Carbohydrates have a moderate amount of calories (having half as many as fat). Simple carbohydrates (sugar) should be limited – complex carbohydrates: whole grain, starches etc. are higher in nutrients. Problems occur when servings are too large! You can eat more foods if they are low fat or fat free. TRUTH: Low fat or fat free does not mean calorie free. Usually, when the fat is taken out, sugar and other carbohydrates are added in to keep the taste. Dairy products are fattening and should be avoided. TRUTH: Dairy products contain a good quality protein to build muscles and help organs work properly, and calcium to strengthen bones. For weight control it’s better to consume low-fat dairy products (skim or 1% milk and products, like cheese and yogurt). Eating after 8 p.m. causes you to gain weight. TRUTH: It does not matter what time of day you eat. It is what and how much you eat as well as how much physical activity you do during the day that determines whether you gain, lose or maintain weight. What you eat is more important than how much you eat. TRUTH: the amount you have and how often you have it is more important. You should try to consume healthy food choices in the recommended portion sizes and save those foods and beverages that are high in fat, sugar and calories for special occasions. You need to exercise for at least 45 minutes at a time to get the full benefit. TRUTH: Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week. Research has shown that the activity does not need to be done all at one time- 30 minutes can be split into 2 – 15 minute intervals and provide the same benefits. All vegetarians are healthy eaters. TRUTH: vegetarians on average eat fewer calories and less fat than non-vegetarians. However they can make food choices that contribute to weight gain by eating large amounts of high-fat, high-calorie foods as well as food with little nutritional value. The term vegetarian is not synonymous with health. As long as you watch your food intake, you do not need to exercise. TRUTH: If you are trying to maintain or even lose weight, exercise can help you increase your lean tissue (muscle) while decreasing your fat stores. However, the benefit of regular physical activity goes well beyond maintaining a healthy weight. Consuming highly nutritious foods, paying close attention to portion sizes (reading labels), consuming sweets and treats in moderation and engaging in regular physical activity is the best plan to maintain a healthy lifestyle. And make sure you have all the facts before passing health info on to the next person!

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.

Ten Tips For Winter Wellness

Fri, 11 Dec 2009 13:52:00 +0000

1. Go for a walk even when the weather is really cold – your body has to work overtime to get warm and you may burn up to 50% more calories than you would on the same walk in summer! But remember, go a little slower until you get warm and keep up the hydration. 2. If you find it hard to get motivated to exercise in winter…just think of spring and how much harder it is to get back into shape rather than maintain your fitness throughout the winter. 3. Be aware of tendonitis and stress fracture if you don’t exercise in winter and expect to pick up where you left off after a whole winter with no exercise. 4. Instead of picking up a cup of hot chocolate to keep yourself warm, try a herbal beverage. 5. Gain an interest in indoor sports as opposed to cycling and jogging outdoors. Don’t forget that swimming at an indoor pool is an option for a great cardio workout! 6. The cold air and indoor heaters can dry out your skin. Make sure you drink at least 8 glasses of water each day and use moisturizers throughout winter. 7. Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen and the colours will brighten up a dull day outside. 8. Caught a cold or flu? If the infection is above the neck (nose, throat) you could be OK to complete a low intensity workout. However, if you have symptoms that are worse than an average cold (chest congestion, muscle aches), exercise will only make you worse and delay your recovery. Rest is the best medicine. 9. Wear the right clothes when exercising in winter. Polypropylene is the perfect fabric to wear underneath a tracksuit, which will provide great insulation but minimise moisture loss. Gore-Tex is a fabric used widely for providing protection from the rain and wind. 10. Feel like sitting on the couch with a video and snacking on a cold, wet day? Reach for a protein bar or packet of soy nuts instead of high energy, high fat snacks.