Diet Blog











{December 14, 2006}   Diet Exercises

10 Ways to Exercise When You Don’t Feel Like Exercising

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Exercise. It’s been endorsed by every major health organization in the country as one of the most beneficial things you can do for your body. One half hour of moderate physical activity a day is the key to better health, they say. The best diet in the world can only go so far in helping you lose weight. To really see the effects of changing your eating habits (in lost pounds and inches, that is), you need to rev up your body with physical exercise.

So why does the word bring a collective groan to dieters around the world? Maybe it’s our mistaken impression that exercise is a chore, and a boring, painful one at that. Here are ten ways to exercise that should get rid of that impression for good, and make xercise something you can look forward to:

1. Take a walk through a favorite place. One half hour of moderately paced walking will burn 450 calories – and make you feel great. Make sure that you’re wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall – your body doesn’t know the difference.

2. Go out and play a game of tag with your kids. Making exercise a family activity turns it into fun that you share with them. Besides being good for your body, you’re instilling good habits in them, and creating happy memories that will stay with them for life.

3. Go swimming. An annual membership to the local YMCA or YWCA is fairly inexpensive, and many have ‘scholarships’ and financial aid available. Swimming is great exercise – it’s aerobic, low stress on your joints, and a lot of fun!

4. Join an exercise class. You can turn exercise into a social activity by becoming part of a class. Besides making friends, you’re more likely to exercise if you’re paying for it.

5. Get an exercise buddy. It’s partly the same principle as joining a class – turn exercise into a social activity. In addition to that, making a commitment to a friend for a daily exercise date will make it far more likely that you’ll stick to it.

6. Play ball! Seriously. If your company has a sports team (softball, anyone?), join up. Or join a bowling league, volleyball team or other sports group that practices and plays regularly.

7. Get a trampoline. Mini-trampolines are easy to set up, store in small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8. Go for a bike ride. Even leisurely bike-riding burns calories and exercises muscles that don’t get used in regular walking. No need for an exercise ‘routine’ – just ride your bike to the store, or back and forth to work each day.

9. Take up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding – half an hour of energetic work in your garden burns more calories than a brisk walk.

10. Challenge yourself. If you’re the kind of person who thrives on competition, challenge yourself to meet a new goal each week. Walk one more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.



{December 11, 2006}   10 Diet Tips

10 Real Life Diet Tips

    Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.

    1. Eating out? Restaurant portions tend to be enormous, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized.

    2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

    3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don’t need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

    4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

    5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

    6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

    7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

    8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you’re dieting, you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

    9. Can’t afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

    10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.



et cetera