Monday, August 03, 2009
Eating straight out of a carton or jar makes it very difficult to gauge your portions. Don't eat anything unless you put it on a plate first. And if you feel like you need to see a full plate to feel like you're getting a decent portion, switch to a smaller plate. Use a salad plate instead of a dinner plate at every meal and you'll automatically reduce your portion size.
just in case you want a bigger Plate (Image only LOL) go to www.food.gov.uk/images/pagefurniture
Sunday, August 02, 2009
I read this article and just had to share it.
Written by Jeanne Faulkner
Quality Health's e-magazine
What's the best way to battle your top 10 exercise excuses? Create a better top 10. Read on for tips on how to go from flabby to fit and apathetic to enthusiastic by throwing your exercise excuses out the window.
1. It's boring - I'll find a way to make it fun. Nobody says you have to spend your 30 minutes/ 5 days per week (recommended by the Centers for Disease Control & Prevention) doing the same old exercises. Get off the treadmill and jog outdoors. Ditch the rowing machine and rent a kayak. Hate walking? Try skating. Beat the boredom by finding activities you like to do.
2. It's expensive - It's priceless. There are countless ways to exercise that don't include expensive equipment and a gym membership. Walking the dog is free once you buy shoes and a leash. Go online to find free and community exercise opportunities. Jump rope. Rake the yard. The money you'll save on doctors from being sedentary is worth every penny you'll spend on fitness.
3. I'm too old - There's no such thing as too old. The Journal of the American Medical Association says, "Keeping active and remaining fit can help prolong your life and prevent or delay illnesses or disabilities as you grow older. Being active helps lower your risk of falls and developing heart disease and diabetes and can help you live on your own longer. "
4. I'm too busy - I can find the time in my hectic schedule. You're not that busy. You're just not making health a priority. Walk on the treadmill when you watch TV. Run on your lunch hour. Ride your bike to work. Break up daily exercise into three ten-minute segments. You'll add years to your life.
5. I'm too tired - I'd love to have more energy. Exercise is like an energy bank. The more you exercise, the better your circulation, oxygenation, and metabolism. By the time you've walked down the block, you'll feel far more energized than if you'd stayed home.
6. I don't like it - I can learn to like, or even love it. Make exercise a treat instead of a chore. Try new sports. Mix things up. Reward every workout. Pick a movie you only watch when on the treadmill. Put your favorite music or an audiobook on your iPod. You just may find yourself having a good time.
7. I don't want to - I'll do it anyway. Laziness is a common but poor exercise excuse. Working up a little sweat is great for your body and will improve your health in countless ways.
8. I don't know how - I'm willing to learn. Don't let ignorance be your exercise excuse. If you can walk, you can exercise. If you can lift a laundry basket, you can lift weights. Log on to the American Academy of Family Physicians for a basic "how to."
9. I don't see results - I'm feeling better. It's what's happening on the inside that's most important. Your cardiovascular, respiratory, and psychological health improves immediately. Your washboard abs? That might take a while longer. Stick with it, and reap the benefits of internal and external beauty.
10. The weather's bad - It's the perfect day to exercise. If the weather outside is frightful, bring your workout indoors. Too hot? Take a dip in the pool. Too cold? You'll warm up quickly once you get moving. Take charge, and make every day a "fit day." There's no excuse not to.
Thursday, July 30, 2009
Mid-life crises can take many different forms but generally they all have one thing in common: reaching a period in the middle of one’s life and realizing that many of one’s life goals have not been reached, or “the big goal” was not reached or it was reached but wasn’t what you thought it would be; that one has lost sight, through going through a mindless daily grind, of the things that were important to them — a sense that life is rapidly passing one by and one has not made the most of it.
Some people at this stage suddenly drop their current career and embark on “what they always really wanted to do” as far as a career. Some leave their spouses and try to hook up with a younger model who makes them feel “young again” and like they’ve now got some sort of second, “do over” chance. Some continue slogging on, feeling that there is nothing they can do about it now and life is just a bitch anyway. There are lots and lots of things that people do if they get hit by a mid-life crisis, some of them good and some of them bad, as they try to get a second lease on life.
I’ve actually been going through a rather different kind of mid-life crisis. I think. Far from feeling that life has passed me by and I’ve missed out on the opportunities to do the things I “always wanted,” or that haven’t managed to achieve important goals. I’ve hit a different kind of mid-life stage and realized that…I am doing things I never dreamed of doing. I married a more mature, loving, caring man, who strives for our happiness. I don't have to work for the first time in my adult life. I am now riding a Harley motorcycle, I learned to scuba dive, drive a “twister” car on a dirt track, these were things I never even thought of doing. Sounds strange?
If something were to happened to me tomorrow, (heaven forbid) I would like to think no one could say that my life was cut short or there were things left undone, or it be said that she “always wanted to do and now will never have the opportunity.” I feel like I am living 2 people’s lives into my own. Mine and the side of me I didn't know existed. Everything from here can only be a plus.
But I feel a little lost because a goal in my life was never to lose weight to relieve the arthritis pain in the spine as "things to do", waiting to be fulfilled. Don't get me wrong I look forward to achieving this but this doesn't really feel like a “goal” but rather just something being adding to ...what has already been done, nice, great if achieved but not like, like…yeah confusing I know, but it's my mid-life, and I am going to enjoy it. LOL!
Wednesday, July 29, 2009
Times are a little bit hard right now. The economy is down, and yes there are a lot of uncertainty in life going on. There is a lot to worry about, but our health doesn't have to be one of those things. When things are tough because of circumstances out of our control, it is the perfect time to make improvements in an area of our life where we do have control.
Changing your life sounds like a monumental task, but it doesn't have to be. We can make small changes-learn new, positive habits-that can add up to a big difference in your health, our outlook, and our overall enjoyment of life.
I am losing weight; that is a good thing. Actually, it is a great thing! But we all know that weight does not just fall off – it takes work, lots of work in my case. I have to make choices and changes... and yes definitely, some of them can be tough.
It can be tempting to complain or moan about how hard it is to make these sacrifices, but don't go there. It really is a waste of energy. And if you complain to much, it is likely you will decide this lifestyle change is too hard, and fall right back into your old habits.
If you find yourself entering this state of mind, STOP!
Instead remind yourself why you made the decision to lose weight in the first place. Use the tools Sparkpeople suggested... a motivational poster board ... LOL my poor DH has to look at my motivation poster board in the bedroom, actually he has even added an item or two that he thought would encourage me. Make a journal and use it daily. Keep a record of your feelings, moods and let that be your sounding board, not people. They can be the greatest disaster to a weight loss plan. One day they are all supportive, the next they will tear you down. But your journal will be there through the good times and bad.
Be proud of the progress you have mad so far, whether you have lost 2 pounds or 20. Know that your hard work will pay off and it is worth every bit of effort you invest. With this perspective you will be back on track in no time.
So today make the affirmation : I am making choices and changes without complaining.
Tuesday, July 28, 2009
I have noticed that we dieters always seem to be looking for an edge. Want to burn some calories without doing stomach crunches or jogging at dawn? Well one might want to consider exercising their sense of humor by turning on your favorite comedy. Scientists have found that a good laugh is a calorie burner that should not to be ignored. Did you know that 10-15 minutes of laughter can burned 50 calories. The effects of laughter and exercise are very similar, and by combining laughter with movement, like waving your arms, is a great way to boost your heart rate.
Laughter has been credited with many health benefits, including stress reduction, lower blood pressure, increased energy, better breathing, and a greater ability to fight disease. And it reduces harmful hormones and increases beneficial ones. Now some medical and psychiatric researchers also believe that hearty laughter also burns calories.
When you think about it… it makes sense. Have you ever laughed so long and hard that your stomach muscles or your sides hurt? That’s because, as psychiatrist Dr. William Fry put it, “a belly laugh is internal jogging.” Good, hard laughter involves 15 facial muscles plus dozens of others all over your body that flex and relax.
Laughter opens up the blood vessels (22 percent over blood vessels at rest) causing the blood to flow more easily, which explains why blood pressure is lowered. Stress, on the other hand, constricts blood flow up to 35 percent (that’s a total swing of 57 percent between a stressed out person and a person who is laughing!) With figures like that, you can see why stress takes a physical toll on your body.
Also when you laugh, your pulse and respiration increase, adding oxygen to your blood. That means you expel more carbon dioxide. In one study, participants were seated in a special room that tracks metabolic rates (by measuring the change in the level of carbon dioxide). Then they were shown an episode of the Cosby Show. Based on that study, the people who laughed a lot burned 20 to 30 percent more calories.
If this isn’t enough to convince you, there’s more. Stress induces the body to produce more cortisol. Cortisol is a hormone which causes us to crave food. So a by-product of stress-relieving laughter is that we produce less cortisol, therefore are less likely to crave food.
Learning to laugh a lot instead of reaching for junk foods or succumbing to stress can only have good results. The side effects are all good, and trying it is free.
I am not sure if it's actually the act of laughing that makes you lose weight but I know it makes people feel better.
So if you will excuse me, I need to go do my laughtercise ...
Get An Email Alert Each Time STORMIE62 Posts