The "No Exercise" Exercise - Effortless Ways to Get in Shape

Exercise is an essential part of living.  The benefits are far to great for anyone to refuse to include it in their schedule.  Exercise decreases the likelihood of a person developing illnesses such as hypertension, diabetes, and osteoporosis; and it increases a person's mood, energy, and self-esteem.  We've heard these facts, yet it's still difficult for many of us to find the motivation to include scheduled physical activity time into our day-to-day routine.

Stop the Excuses
The first step that enables us to begin and continue with any type of physical activity is to change our way of thinking.  Often times many of us feel too tired or too busy to make the trip to the gym, or to even exercise at home. A change in our mental thought process can help move us from sitting on the couch to participating in a physical activity.  Instead of saying, "Not right now," try saying positive phrases such as, "Yes, I will."





Include a Friend
The result of many studies have proven that our commitment to exercising is strengthened when we have someone to share the experience with.  The person may be a relative, a close friend, or a coworker.  If you have a small child, chances are you have a workout buddy!  Kids enjoy constant playing and they adore the quality time spent with you, so exercising with your child is a great way to meet both demands.  However, if you find that you are are unlikely to have a partner when doing a physical activity, you may consider being a part of a group, such as an aerobics class at a local gym, or a walking group that may exist at your work place or in an area mall.  Another option may be to sign up for a team in a local adult sports gathering. Adult soft ball leagues are fairly common, but you may discover other adult sports that take place near your town.

Unschedule Your Work-Out Time
You may be asking yourself, "When is the best time for me to exercise?"  The answer is: anytime!  Even regularly exercising folks who find that they are more committed when they engage in an activity at a certain time of the day would benefit from adding more physical activities at other times of the day as well.  Various studies have shown there there isn't any difference in your health benefit if you exercise for one hour at one time, or break the hour into two half-hour sessions at different times of the day. 

Take an extra burn.  These may sound familiar to you: park your car further from your destination; take the staircase instead of the elevator; and use a medicine ball as your chair if you work in an office setting.  There is a reason for these persistent messages because the extra calories lost in doing these exercises count!

Resolve too many wardrobe changes.  Is changing into your workout gear hindering you from exercising?  Skip the gear, and perform low-impact physical activity in the clothes you are wearing now.  Exercises such as light weight lifting, walking in place, stretching, or doing some yoga won't cause you to break a sweat so you you can skip being self-conscious after you finish your routine.

Can't move from the tube.  Do you have a favorite show that you cannot miss and it keeps you from exercising?  You don't have to turn the T.V. off, but instead you may invest in an exercise machine such as a treadmill or a stationary bicycle that you can use during your favorite program time.  If you are unable to invest in one, walking in place, weight training, or jump roping are some exercises that you can do while watching the tube.

 
Have fun without feeling like your exercising! 

Are you still not attracted to the gym setting, performing regular cardiovascular exercises, or weight lifting?  Don't worry!  There are various sports and other activities you can do and not feel like you are exercising because you may find them highly enjoyable.  These include playing sports, kickball, swimming, running marathons, boxing with a punching bag, walking for a charity, canoeing, dancing, mowing the lawn, gardening, doing yoga or Pilates--just to name a few.


Play it safe!  Remember to always play safe by stretching before and after performing any types of aerobic activities, and to use protective gears such as a helmet, elbow and knee pads when necessary.


The advice here is not meant to replace the advice of a medical provider.  Always consult with your doctor before engaging in a  physical activity.

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Tips for Controlling Nighttime Eating

An occasional late night eating typically doesn't lead us to develop negative health consequences.  Also, when we consume healthier, low-calorie foods at night, our waste-line may not increase in size.  However, it is not uncommon for many of us to suffer what is called"night-eating syndrome" that generally occurs with many dieters.  This syndrome is characterized by an individual consuming a large amount of their total daily calories at nighttime.  It particularly occurs when the dieter does well with their food intake throughout the day, and then loses control at night as they devour larger amounts of calories before bedtime.  The result of this is increased depression, low self-esteem, and weight gain.

Tips for Overcoming the  Night-Eating Syndrome
Stop the vicious cycle of nighttime eating by following some of these suggestions:

• Consume three meals a day, plus 2-3 snacks  that have healthy amounts of calories.
• Make breakfast your heaviest meal.  This will keep you full throughout the day, and will prevent over-consumption of calories.
• Include the different food groups (a serving of grains, protein, milk, fruits and vegetables) at every meal, while limiting high-fat and highly-sweetened foods.
• Choose whole grain foods, such as oatmeal, whole-wheat bread, brown rice, and other whole  grain products that tend to keep you fuller longer.
• Eat your final meal no later than 6 or 7 p.m., depending on whether you have an early bedtime, or one a few hours later.
• Drink large amounts of water to help produce a feeling of satiety.
• Drink tea with a small amount of honey at night, which can lessen your body's feeling of hunger.
• Be aware that you may have an addiction to eating at night, for which you would have to make conscious effort to gain control of, or seek help for it.
• Go to bed earlier to prevent yourself from getting hungrier with the increased in the amount of time that you remain awake.

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Why Grain Foods May Be Slowing Your Weight Loss Efforts

Whole-Grain Facts





Assortment of whole grain food products.

Many nutrition experts swear by the high fiber content in whole grain products, such as whole-wheat bread, brown rice, and pasta.  The claim is that these high fiber and complex carbohydrate foods are digested slowly in the body.  This slow process supposedly has very little effect on our blood sugar level, which causes us to feel less hungry and eventually lose weight.  The truth of the matter is that whole grain foods do not contain the high amounts of fiber as fruits and vegetables.  If they do, the fiber content is typically added to the food. The impact that whole grain products impose on your blood sugar level is not very different from their white food counterparts.  The price the dieter pays for including these whole-grain fibrous foods in your diet is higher calorie consumption, and increase carbohydrate intake.  One slice of 100% whole-wheat bread is typically over 100 calories and ¼ cup of brown rice contains 170 calories.  These numbers are almost double the amounts as their white counterparts, and more than triple that of non-starchy, leafy vegetables.  

Any grain foods, whether unbleached or chemically whitened, may also be the reason for certain allergies and intolerance in many individuals, causing the sufferers to experience difficulty with weight loss. Whenever the body tries to combat ingredients in foods that cause sensitivity, the result is irritable bowel syndrome, or other digestive problems.  These symptoms typically lead to feelings of fatigue, brain fogginess or inability to concentrate, sleepiness, depression, and an increase in blood pressure.  What appears to be weight gain after consumption of these foods, may actually be gas and swelling from being bloated.  Once these foods are eliminated from the diet of the person who is sensitive to them, an appearance of weight loss usually takes place, even if the person hasn’t lost weight.  He or she will experience increased physical and mental energy.

Grainy Snacks

There are numerous advertisements surrounding crackers, cookies, cereals, and cereal bars that are produced with small amounts of calories to help with weight loss.  Usually ingredients in these “diet” foods are not removed without something else being added, such as salt or sugar.  In truth, these snack foods contain higher amounts of sugar that are rapidly converted into glucose.  When our blood sugar rises rapidly, it then drops significantly, causing a roller coaster ride with our hunger.  The drop in sugar level creates cravings for more sugary foods. Insulin, the hormone that tells our bodies to hold on to fat, increases, and causes more fat to be deposited in our bodies.  By decreasing your grain intake, you are lowering your insulin level, and in turn, decreasing your body’s fat storage at a quicker pace.

Fruits and Vegetables are Better Choices

It is not a secret that food in its most unprocessed form is the healthiest for your body.  Fruits and vegetables naturally contain higher fiber contents than whole grain products, and generally have far less the amount of calories. The sugars in these foods are simple sugars, which do not produce much changes in sugar levels, and helps us to have a more controlled appetite.  One cup of kale is 35 calories and broccoli is 30 calories.  One small fruit, such as an apple, pear, and orange is about 50 calories, more than half the amount of calories as baked dessert made with grains. Consumption of these foods helps dieters maintain their caloric level.  However, like many other foods, one must consider their tolerance for these foods, and whether their body will digest them properly.

Lose weight now without sacrificing the foods you love!

Personalized Nutrition Counseling