Refrigerator Raid

Top Three Weight Loss Websites

Need some tools to guide you toward a healthier lifestyle?  These three websites are guaranteed to give you the knowledge you need to lose weight, get fit and live healthy:

•    CaloriesPerHour.com:  This website is loaded with calorie calculators.  Find out how many calories you're burning with you exercise, how much time it will take you to reach your goal weight, and more! 

•    Exrx.net:  Not sure how to properly perform an exercise?  This website gives you detailed instructions, as well as animated illustrations.  Avoid injury by using proper form whenever you strength train. 

•    Nal.usda.gov:  Find out how many calories are in an apple, a potato, an egg, and other foods at this website.  Many packaged foods and dishes--such as apple pie or chili--are also included. 

Spring Fitness

Old Man Winter is being replaced by chirping birds, bright sunshine and warm weather.  Spring is a great time to jump-start your fitness program, and this WebMD.com feature offers plenty of ways to give your body a "tune-up" this season.

Taking your workout outdoors is one of the best ways to infuse your workout with new energy.  Away from the doldrums of indoor activities, you may discover new exercises that are fun, exciting and motivating!  Here are a few to try:

Parks:  Head out the local park for a long hike or bike ride along the trails.  Many parks even have small rock-climbing sites or obstacle courses.

Playgrounds: Take the kids to the playground for an afternoon of fun and fitness.  Use the benches to do incline push-ups, do chin-ups on the monkey-bars, and get a cardio workout when you push the merry-go-round.

Ball Fields:  Visit the local basketball court, soccer field or tennis court to practice your favorite sport.  Give your kids a beginner lesson so they can get involved, too!

Amusement Centers:  Most amusement centers offer a golf driving range or batting cages.  Both are a great way to work your upper body and relieve some stress.

Your Neighborhood:  A brisk walk or jog around your block can give you a new perspective on your neighborhood.  This is a great way to greet new neighbors and familiarize yourself with any changes that happened during the winter.

The Friday Night Diet

Pizza.  Beer.  Wings.  Potato Skins.

Friday night indulgences can derail any diet.  A recent MSNBC.com article offered some advice to help you navigate through Friday night without consuming too many calories.  Here are a few more tips so you stay on the diet train this weekend:

•    Look for low-cal substitutes.  Instead of having a meat-lovers pizza with a thick crust, opt for the thin crust pizza that's loaded with veggies (and ask for "light" cheese).
•    Exercise portion control. It's fine to enjoy a beer or glass of wine during Happy Hour.  Just limit yourself to one or two drinks, because those liquid calories add up quickly!  To stay in control of portions, drink a big glass of water between every alcoholic beverage.
•    Split treats with a friend.  If you must indulge in dessert after dinner, share it with someone else.  Just a few bites of chocolate cake are often just as satisfying as a whole piece.
•    Indulge once a day. If you know you're headed for a party on Saturday night, try to eat a healthy diet for breakfast and dinner.  Keep portions sensible, and choose lean, healthful foods.  But don't starve yourself!   If you cut too many calories during the day, your hunger may lead you to overindulge at the party.
•    Find time for exercise. Take the kids to the park or visit your local hiking trails.  Weekends are a great time to enjoy a physical activity with the whole family.

Stretch Behind Your Desk

Attention Office Workers!

It's a smart idea to stretch your muscles throughout the day!

According to a recent Reuters Health article, scientists have found that taking regular breaks from sedentary activities can improve your health and whittle your waistline.

Here are a few possibilities:

•    Stand up and stretch every hour.
•    Use speaker phone so you can pace your office while you chat.
•    Hand-deliver a memo to a co-worker instead of sending it via email.
•    Use a restroom on a different floor so you take a few extra steps.

Need a reminder to take a break?  Try keeping a digital egg timer on your desk and set it to beep every 60 minutes.  When you hear the beep, stand up and do some type of activity.

Get 10 Years Younger With Exercise

Want to feel--and look--ten years younger?  All you need is regular exercise!  According to a recent HealthDay News article, British researchers found that aerobic exercise can delay aging by 10-12 years!

We'd all love to see the years melt away, and a good cardio workout can help us achieve this goal.  And you don't have to spend hours on a treadmill to see results!  There are plenty of fun and engaging aerobic activities, such as:

•    Hiking
•    Biking
•    Swimming
•    Dancing
•    Martial Arts
•    Rock Climbing
•    Tennis
•    Racquetball
•    Basketball
•    Soccer
•    Rowing
•    Skating

We'll Be Back

Due to a death in the family, we'll be taking a short break from blogging.  Regular posts will resume in a week or so.  Thanks for your understanding.

Healthy Storage Of Your Stuff

Do you keep your toothbrush on the bathroom counter?  Do you throw your handbag on the kitchen counter?

According to a recent MSNBC/Prevention article, those habits could be affecting your health!  Germs are often lurking in surprising spots, so it makes sense to know what's the safest--and healthiest--way to store your belongings.

Check out the article here to learn more.

Hospital Reviews

Want to know which local hospital offers the best care?  According to a recent AP News article, a new website will help you assess your nearby hospitals.

The website can be found at www.hospitalcompare.hhs.gov.  It includes information and assessments from real patients, including topics like cleanliness, doctors' attitudes, and responsiveness of staff.  Check it out to find out how your favorite hospital compares to others in the area.

Fat Can Lead To Dementia

Need another reason to lose weight?  A recent study reported by HealthDay News suggests that folks who are tubby in their 40s are more likely to develop dementia--like Alzheimer's disease--as they age.

Since extra fat is also linked to heart disease, stroke, diabetes and a host of other health problems, it's a good idea to drop a few pounds if your waistline keeps expanding.

To maintain or lose weight, follow these simple guidelines:

•    Choose healthier foods, such as fresh fruits, vegetables, whole grains and lean proteins.
•    Avoid foods that are heavily process, fried or loaded with sugar.
•    Moderate your portions.
•    Engage in regular physical activity.
•    Watch out for hidden calories in things like fruit juice or restaurant meals.

Would You Like To Write For RefrigeratorRaid.com?

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(All guest posts must fit within a certain word count and be relevant to our topics.)

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HAPPY EASTER

We'll be taking a short break to celebrate the holiday with our families--and to enjoy a little "spring" break!--but we'll be returning soon.

Have a very Happy Easter!

Walk-Friendly Cities

Thinking about a move?  Why not head to a city that's designed to help you get more exercise?

A recent MSNBC.com and Prevention article listed the top cities for walkers.  Alexandria (VA) has plenty of green spaces, and Grand Forks (ND) has lots of safe streets.

Did your city make the list for walkers?  Check it out here.

Small Steps Yield Benefits

You don't have to go miles and miles to see the benefits of walking.  According to a recent USA Today article, even a small amount of exercise can make a big difference in your health.

The article reports that walking for 30 minutes just three days a week can result in physical, psychological and emotional benefits.  Those short walks can boost your energy levels and improve your mood, too!

All you need is 90 minutes a week to see real results!  And it's easy to find that extra time.  Just…

•    Walk during your lunch break on Monday, Wednesday and Friday.
•    Wake up 15 minute earlier on every day except Sunday.
•    Skip three Seinfeld reruns a week and exercise instead.
•    Prepare convenience foods--like prepackaged salads--to make mealtimes quicker.
•    Combine chores and walking, such as walking to the store instead of driving.

For more ways to find time to exercise, read Easy Ways To Add Minutes To Your Walk. 

Lose Weight By Sleeping!

If your waistline keeps expanding, you may simply need more sleep!  According to a recent HealthDay News article, new research suggests that skimping on sleep can cause us to gain weight.

Apparently, sleep deprivation can affect your entire body--particularly the hormones that help regulate hunger.  And when you're sleepy (especially during the day), you're more likely to reach for a sugary snack to give you a burst of energy.

So if you've been gaining weight lately--and sleeping less--it may be time to readjust your nighttime schedule.  Try going to bed just thirty minutes earlier and you may notice a difference in your energy and appetite.

Here are some more tips for a good night's sleep:

•    Make sure your bedroom is dark.  You may even want to cover glowing lights, like the kind on your alarm clock.
•    Try white noise--like a fan or white noise machine--to block out the sounds of neighbors or family members.
•    Keep the room a comfortable temperature.  Most people sleep better in a cooler room.
•    Use your bedroom for sleeping and sex only.  Do not read, watch TV or do work in bed.

For more information about sleep, visit www.sleepfoundation.org.

Learning About Recalls

Worried that the food in your refrigerator may have been recalled?  You're not alone!  It seems as if more and more foods are being recalled because of possible contamination, especially beef and chicken products.  However, the recent recall of Aunt Jemima pancake mix--as reported by Fox News--is a reminder that even packaged foods may have safety issues.

To stay aware of current recalls related to food (as well as other consumer products, such as toys and medications), check out Recalls.gov, which has links to various government agencies and their recall information.