Monthly Archives: December 2011

Healthy New Year Resolutions

  |  in General, Motivational Tips, UncategorizedNo Comments

 

1: Control Your Portions
Want to downsize your figure? Start downsizing your dishes. Studies show using smaller plates and bowls promote weight loss because they help to curb overeating

2: Be Active
One habit naturally slim people share is their ability to stay in motion. Try to inject each day with more activity (adults should aim for 30 minutes daily). The opportunities are endless once you’ve developed the right mindset.

3. Slash Sodium Consumption
Studies show many Americans consume close to twice the recommended limit of sodium, which is a teaspoon (or 6 grams) daily. Besides contributing to water retention (think bloat!), sodium can raise blood pressure. Processed foods contain the most, so make sure to read labels. Lower sodium diets are linked to decreased risk of heart disease, but are also associated with lower hypertension and weight management.

4: Increase Antioxidants
When your body breaks down food it produces molecules called free radicals. Cigarette smoke and radiation also produce free radicals. Over time, the damage from these substances can result in conditions like infection, cancer, inflammation, and heart disease. That’s where antioxidants step in. How the American Dietetic Association sums up their role: Once you cut an apple, it begins to brown, but if you dip it in orange juice, which contains vitamin C (an antioxidant), it stays white.

You can defend your body the same way by including rich sources in your diet. Pomegranates, coffee, and even chocolate contain antioxidants.

5: Quit Smoking Already
For smokers, quitting may be the hardest resolution to stick with because it is so challenging. If you consider the benefits, and take advantage of today’s resources, this could be the year you successfully become a nonsmoker. The National Cancer Institute’s smokefree.gov website is a good resource to bookmark.

6: Floss Your Teeth
Like many people, you may not know that bacteria in your mouth can lead to serious problems if you neglect oral health. You may also be surprised to learn that during routine exams, your dentist can spot indications of diabetes and heart disease. One simple thing you can do to head off bacteria is floss your teeth.

7: Wear Sunscreen… All Year
Sun exposure affects everyone. According to the National Cancer Institute most skin cancer develops after age 50, though sun damage starts at an early age. The sun’s rays are also behind brown spots, and can make wrinkles appear before their time. Wear a broad spectrum sunscreen, even in the winter, anywhere skin is laid bare to the elements.

8: Strength Train
In simply 10 minutes a day you could gain more energy, stronger bones, and a faster metabolism — and you don’t even need to lift dumbbells. The best exercises recommended by trainers are: squats, push-ups, lunges and the plank. Best part, you can do them anywhere! Adding these moves to your exercise program will help you burn more calories in less time.

9: Expect Good Things From Yourself
Having healthy expectations for yourself is important to both your physical and mental health. Obviously, that’s easier said than done. A mean-spirited inner-critic can ruin relationships, keep you from reaching personal goals, and cramp your ability to be an active participant in your life. For everyday ways to practice bringing acceptance into your realm, visit Oprah Winfrey’s self confidence page.

Source: Reader’s Digest
http://www.rd.com/slideshows/9-healthy-new-years-resolutions/

Did you like this? Share it:

Turkey Cranberry Sandwich

  |  in General, Healthy RecipesNo Comments

Ready in 15 minutes – Makes 1 serving

2 slices whole-grain bread
2 tbsp Greek Yogurt
2 tbsp dried cranberries
2 slices (4 oz) turkey breast
Spinach leaves

1. Toast bread.
2. In a small bowl, mix yogurt and cranberries. Spread yogurt onto 1 slice of bread.
3. Top with turkey, spinach and second slice of bread. Serve.

Nutrients per serving: Calories: 315, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 49 mg, Sodium: 566 mg, Total Carbohydrates: 43 g, Dietary Fiber: 4 g, Sugars: 20 g, Protein: 27 g, Iron: 4 mg

Did you like this? Share it:

15 Tips to Restart the Exercise Habit (and How to Keep It)

  |  in Blog, General, Motivational TipsNo Comments

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. The craziness of holidays, getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you from exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

  1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
  2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
  3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
  4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Find a program that will suit your tastes.
  5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
  6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
  7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
  8. Enjoyment Before Effort - After you finish any workout, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
  9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
  10. Stress Relief- What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
  11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
  12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
  13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
  14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
  15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Source: http://www.lifehack.org/articles/lifestyle/15-tips-to-restart-the-exercise-habit-and-how-to-keep-it.html

Did you like this? Share it:
  • Text Too Small?

    Click the Ctrl and + buttons on the keyboard at the same time to zoom in. Hit the Ctrl and - buttons at the same time to zoom back out! On an Apple computer you will need to hit Command and + or - for the same results.
  • Login




    Forgot?