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New Year's Resolutions

Are any of these goals on your New Year's Resolutions List?

•    Lose weight
•    Eat healthy
•    Exercise more

Most people make some type of health-related resolution on January 1.  But are you really ready to meet those goals?

A recent MSNBC.com article examined the 4 major steps needed to lose weight for the New Year. Interestingly, only step #4 was "Eat right and exercise more."  Steps 1 through 3 focused on mental and emotional preparation.

This article serves as a great reminder: If you fail to plan, you plan to fail.

Here’s a simple way to stay on track:

Purchase a planner.  The type that shows one week or day at a time is best, since you'll need plenty of space to write things down.

Pick a planning day. Perhaps it will be on Sunday, after the kids are in bed and you have the upcoming week's schedule available.  Maybe Monday morning--after the kids are in school--you can carve out some planning time.

Plan your diet. Go through your planner and write down what you intend to eat each day during the week.  Plan every meal--even making a note about what time you plan to eat, too.

Plan your exercise. On your planning pages, note what exercises you plan to do each day. Schedule workouts just as you would any other appointment, like a doctor's visit.

Journal throughout the week.  Each day, jot down the meals you actually eat, as well as the workouts you complete.  You'll be able to see an instant comparison between what you planned and what you actually did.

Don't get discouraged if you stray from your plan every once in a while!  Maybe you had an unexpected meal, or you had to skip a workout.  No one is perfect.  But by planning your diet and exercise program, you'll be much more likely to stick to your plan most of the time.

(Originally published January 1, 2007)

Merry Christmas!

Merry Christmas!

We're taking a short break for the holidays, but will be back online after the New Year.

Wishing you all a very Merry Christmas and the happiest of New Years!

"Healthy" Snacks Aren't Always The Best Choice

You've probably noticed that almost every type of packaged and processed food--from soda to cookies to pudding--is advertising its "healthy" benefits.  Some boast about added calcium, others say they're the same as a "serving of vegetables."  But are these claims really the truth?

According to a recent MSNBC.com article, these snacks may be the lesser of two evils since they usually contain less sugar and fat than their traditional counterparts.  Nonetheless, they're not exactly the same as eating an apple or a few carrots.  They often lack the fiber and nutrients that real fruits and veggies contain.

The best choice you can make for a snack is a whole, clean food.  So the next time you have a snack attack, reach for…

•    A piece of fruit (such as an apple, banana or orange)
•    Some raw veggies (like carrot or celery sticks)
•    Whole grain crackers with low-fat cheese
•    Trail mix made with nuts, seeds and dried fruit
•    Oatmeal
•    Whole wheat pita with hummus dip
•    A fresh green salad
•    A cup of vegetable or cabbage soup
•    A fruit smoothie
•    A hard boiled egg

You May Need More Than Yoga

Yoga is great exercise for stimulating your body, stretching your muscles and relaxing your spirit.  But recent research suggests that yoga alone may not be enough for cardiovascular fitness, reports Reuters Health.

According to scientists, most yoga probably won't be enough to help you maintain cardiovascular fitness. 

Of course, there are exceptions (especially among certain vigorous styles of yoga).  But general yoga practitioners may want to consider adding other types of exercise to their routine, especially moderate to strenuous cardiovascular activities like brisk walking, running or biking.

Lengthen Your Life With Exercise

As we mentioned in a previous post, the Mediterranean Diet can help boost your longevity.  And now recent research reported by Reuters suggests that exercise can lengthen your life, too!  According to a study by the National Cancer Institute, at least 30 minutes of exercise on most days of the week (at least five) can reduce your odds of dying.

It's not hard to find thirty minutes of extra time for moderate to vigorous exercise, even if your schedule is packed with commitments.  Just try one of these suggestions:

•    Pack an easy-to-eat lunch (like a sandwich) so you have extra time during your lunch hour.
•    Ask a family member to clean up the dinner dishes.
•    Pick up take-out instead of cooking a meal.
•    Skip one thirty-minute sitcom on television.
•    Wake up fifteen minutes earlier and go to bed fifteen minutes later.
•    Skip one unnecessary chore each day, like sweeping the floor or making the beds.

And if you're new to exercise, don't be intimidated by the idea of starting a workout program!  Just get started with some light exercise and then gradually progress to more strenuous workouts.  Good beginner exercises include:

•    Easy workout DVDs or videos
•    Moderate walking
•    Swimming or water aerobics
•    Beginner yoga

Live Longer With A Mediterranean Diet

The Mediterranean Diet has long been hailed as a healthy lifestyle, and recent research reported by Reuters confirms this.  According to scientists, eating a Mediterranean Diet can help you live longer, and it significantly reduces your risk of cancer and heart disease.

So what, exactly, is the Mediterranean Diet?

It's a general diet that typically includes: 

•    Lots of plant foods, especially fruits, veggies, nuts, seeds, whole grains and beans
•    Low amounts of red meat
•    Olive oil used for cooking and flavor
•    Moderate amounts of fish and seafood
•    Some wine

The high consumption of plant foods and the low consumption of "bad" fats--such as saturated fats--are the primary reasons this diet tends to be healthy.  Regular, moderate consumption of wine may be another factor.

To learn more about the Mediterranean Diet, check out this page at The American Heart Association. 

The Weekly Tip

Turn shopping into exercise! If you have some last minute shopping to finish, make this chore a reason to exercise!  Park at the far end of the parking lot so you must walk to the entrance of the store.  Hoist your bags on your arm to do bicep curls, take the stairs instead of the escalator, and walk briskly through mall.

Health Tidbits

•    TV boosts blood pressure.  Link 

•    Fat may affect fertility.  Link 

•    Get the right amount of sleep to live longer.  Link 

•    Red and processed meats raise your risk of cancer.  Link 

•    Is caffeine or a nap the better choice for sleepy drivers?  Link 

•    Kids will eat healthier if they have a salad bar.  Link 

90 Second Health Boosters

Can't find the time to exercise 60 minutes each day?  Don't have the energy to cook healthy meals?  Well, a recent MSNBC.com and Prevention article listed eleven ways you can get healthier in about 90 seconds.  Read the article here.

It's best to carve out those extra minutes for regular physical exercise and nutritious meals.  But on those really hectic days when you just can't find the time, a few of these tips may at least give you a health boost.

Even Computers Can Motivate You To Exercise

It's generally accepted that a support network can help you reach your fitness and health goals.  However, you don't need to go to a weekly group meeting or get regular phone calls from a supportive pal.  A recent AP news article reported that even a phone call from an automated voice can help motivate folks to exercise more.

The study divided folks into three groups--those who didn't get a phone call, those who got a call from a live health expert, and those who got a phone call from an automated voice.  The researchers discovered that even folks who got the automated call were more likely to engage in regular physical activity.

The research suggests that any type of support can be useful if you need some extra motivation to get off the couch!  Here are a few simple ways you can get the support you need:

•    Ask a supportive friend to call you regularly for motivation.
•    Start a lunchtime walking group at your work.
•    Join a gym and hire a personal trainer.
•    Meet a friend for a regular walk around the neighborhood.
•    Sign up for a weight loss support group.
•    Look for virtual fitness buddies at online forums and message boards.