It doesn't take rocket surgeon to figure out that the "Tip a Day" didn't even last a month
1. It's SO time consuming...when I could send that time working out.
2. I'm slightly paranoid about copyright. After all it is someone else work I'm just typing up.
So on to Plan B or maybe even G....
January 31, 2013
January 25, 2013
Tip #25 Avoid Activity-Zapping Traps
How often does this happen? We wait for the elevator for who-knows-how-long, When we could have easily taken the stairs in the same amount of time. We look, look, and look for the TV remote when we could have easily walked over to the television and changed the channel manually in less time.
Sitting quietly burns about 1.4 calories per minute. Walking at a moderate pace burns about a 5 per minute. Seems small, but add up the numbers time after time, day after day, Turning thirty minutes of sitting into thirty minutes of walking time each day adds up to 39,000 calories per year - or about eleven pounds.
Great. We agree. The extra time you save isn't worth the opportunities you lose to move your muscles and burn calories! Swear off all activity-zapping conveniences today. No escalators, no elevators, no remote control. Park your car a bit farther away and enjoy the walk rather than driving around the lot looking for a better parking space (thereby spending the same amount of time in the car that you could have been walking). Be strong. I know you can do it!
Credit: Melanie Douglass
Sitting quietly burns about 1.4 calories per minute. Walking at a moderate pace burns about a 5 per minute. Seems small, but add up the numbers time after time, day after day, Turning thirty minutes of sitting into thirty minutes of walking time each day adds up to 39,000 calories per year - or about eleven pounds.
Great. We agree. The extra time you save isn't worth the opportunities you lose to move your muscles and burn calories! Swear off all activity-zapping conveniences today. No escalators, no elevators, no remote control. Park your car a bit farther away and enjoy the walk rather than driving around the lot looking for a better parking space (thereby spending the same amount of time in the car that you could have been walking). Be strong. I know you can do it!
Credit: Melanie Douglass
January 24, 2013
Tip #24 The Colorful Lunch
Quarter-pound cheeseburger: 450 calories
Large french fries: 500 calories
32-ounce soda: 300 calories
Add it up and you get 1250 calories and 45 grams of artery-clogging fat. Yikes! Most of us need only 2000 calories and 65 grams of fat in an entire day.
Today, don't eat a bland lunch that consists only of dull yellow, white, or brown colors. Eat a salad for lunch- and go for color! Choose dark, leafy green (like spinach, romaine, or endive), and top the salad with chunks of crisp veggies like carrots, cucumbers, broccoli, peas, tomatoes, or celery. Add some lean chicken, fish or beef if you prefer, or top it with a small sprinkling of nuts and a sensible portion of salad dressing- about two tablespoons on the side. Leafy greens serve as the perfect medium in a variety of healthy foods. But salads can go awry, so don't eat "taco salad" (with loads of cheese, meat, and sour cream) or add too many fatty toppings like cheese and dressing.
Credit: Melanie Douglass
Large french fries: 500 calories
32-ounce soda: 300 calories
Add it up and you get 1250 calories and 45 grams of artery-clogging fat. Yikes! Most of us need only 2000 calories and 65 grams of fat in an entire day.
Today, don't eat a bland lunch that consists only of dull yellow, white, or brown colors. Eat a salad for lunch- and go for color! Choose dark, leafy green (like spinach, romaine, or endive), and top the salad with chunks of crisp veggies like carrots, cucumbers, broccoli, peas, tomatoes, or celery. Add some lean chicken, fish or beef if you prefer, or top it with a small sprinkling of nuts and a sensible portion of salad dressing- about two tablespoons on the side. Leafy greens serve as the perfect medium in a variety of healthy foods. But salads can go awry, so don't eat "taco salad" (with loads of cheese, meat, and sour cream) or add too many fatty toppings like cheese and dressing.
Credit: Melanie Douglass
January 23, 2013
Tip #23 Relax!
It seems easy to think we'd take a moment to relax, de-stress, or enjoy a moment of peace. The reality is that most of us won't. Life is busy, and when times are tough, our mental, emotional, and/or physical needs get shoved to the bottom of our priority list.
So today make a point to do something relaxing. Your body needs a moment to de-stress-it's vital for your health and well-being.
The classic de-stress exercise is breathing-slow, controlled breathing with your eyes closed and no interruptions. Give yourself just two to five minutes to sit in a quiet area and breathe in a deeply though your nose and out through your mouth. Or take a bath. Or choose to sit outside and enjoy the beauty of nature. Whatever it is, decide on a tried-and-true method of relaxation, and plan it into your busy day.
Credit: Melanie Douglass
So today make a point to do something relaxing. Your body needs a moment to de-stress-it's vital for your health and well-being.
The classic de-stress exercise is breathing-slow, controlled breathing with your eyes closed and no interruptions. Give yourself just two to five minutes to sit in a quiet area and breathe in a deeply though your nose and out through your mouth. Or take a bath. Or choose to sit outside and enjoy the beauty of nature. Whatever it is, decide on a tried-and-true method of relaxation, and plan it into your busy day.
Credit: Melanie Douglass
January 22, 2013
Tip #22 The Right Way to Do an Ab Crunch
Today you can learn how to do a proper abdominal crunch. You can do these anytime- while you watch the news, with a child crawling all over you, or in your office with the door closed!
Start by lying down on the floor. Bend your knees and place your feet flat on the floor, with your toes pointing forward and your knees about shoulder width apart. Now place your hands at the base of your head, with your fingers relaxed. Keep your chin neutral-you shouldn't be pulling on head- rather, you should be able to place a fist between your chin and your chest. Left your head, neck, and shoulders off the floor. Squeeze your belly button in towards your spines as you lift- and lower! Make sure your abs are contracted both directions. If your neck feels tense, use your mental power to shift the muscular contractions to your abs.
Okay, get going. Do fifteen to twenty repetitions. Repeat two more times if you can. Exhale as you lift and inhale as you lower down. Listen to your body and take a rest whenever you need.
Credit: Melanie Douglass
Start by lying down on the floor. Bend your knees and place your feet flat on the floor, with your toes pointing forward and your knees about shoulder width apart. Now place your hands at the base of your head, with your fingers relaxed. Keep your chin neutral-you shouldn't be pulling on head- rather, you should be able to place a fist between your chin and your chest. Left your head, neck, and shoulders off the floor. Squeeze your belly button in towards your spines as you lift- and lower! Make sure your abs are contracted both directions. If your neck feels tense, use your mental power to shift the muscular contractions to your abs.
Okay, get going. Do fifteen to twenty repetitions. Repeat two more times if you can. Exhale as you lift and inhale as you lower down. Listen to your body and take a rest whenever you need.
Credit: Melanie Douglass
January 21, 2013
Tip #21 Cut the Fat
It's true there are healthy fats and unhealthy fats. Healthy fats are found in fish, nuts, avocados, olives, peanut butter, and liquid vegetables. Unhealthy fats are found in animal products and packaged foods. However, all fats supply a dense amount of calories-nine calories per gram of food-regardless of the "healthy" or "unhealthy" classification. And because most of us simply eat to much calories, it makes sense to cut the unnecessary fat out of your diet today.
Skip the mayo, the cream cheese, the buttered veggies, rolls, or toast, the dips, and the sauces. Try a sandwich with extra veggies, a salad with a little less dressing then usual, or a bagel with jam instead of cream cheese: by doing so you can save an average of 100 calories per serving. More important, you'll realize that the food tastes just as good and is totally acceptable without the extra fat. If you cut just one 100-calorie serving of fat out of your daily diet, you'll save over 36,500 calories per year! (That's about ten pounds' worth of calories.)
Credit: Melanie Douglass
Skip the mayo, the cream cheese, the buttered veggies, rolls, or toast, the dips, and the sauces. Try a sandwich with extra veggies, a salad with a little less dressing then usual, or a bagel with jam instead of cream cheese: by doing so you can save an average of 100 calories per serving. More important, you'll realize that the food tastes just as good and is totally acceptable without the extra fat. If you cut just one 100-calorie serving of fat out of your daily diet, you'll save over 36,500 calories per year! (That's about ten pounds' worth of calories.)
Credit: Melanie Douglass
January 20, 2013
Tip #20 Listen to Your Body
Today you need to be very conscientious eater. Easier said than done, right? Because once you get into your daily routine, a momentum takes over that's hard to stop. So commit right now. Pay close attention to when and why you feel hungry, how you feel while you eat, and how you feel after you eat. Take these steps to help you learn to listen to your body:
- Make sure you are actually hungry before you eat. You could be bored stressed, depressed, happy, or eating simply because there is food in front of you!
- Eat only until you are satisfied today. Let's make sure we're on the same page: "satisfied" does not mean "full," "stuffed," or "sick because I ate to much"; it means you are simply no longer hungry.
- Always try the water trick. Enjoy a tall glass of water before, after or during a meal to make sure your feeling of hunger are due to hunger and not thirst.
Credit: Melanie Douglass
January 19, 2013
Tip #19 Find a Workout Buddy
It makes perfect sense. Find a friend to work out with and you'll stick to your goal to take better care of your body. A friend, a family member, a child who counts on you, a personal trainer, or a neighbor-any of these people can help you work out consistently, benefiting both you and your buddy because you both get to reap the payoff of good old-fashioned exercise.
Today, schedule a thirty- to sixty minute workout with a workout buddy-someone you can count on. Make a commitment to go for a walk. a run, or a bike ride, to play a game of tennis or other sport, or go try an in-home aerobics video game together. The exercise will be more fun, time will go by more quickly, and you'll likely work more effectively. More important, you'll keep your commitment to yourself to get at least thirty minutes of heart-pumping exercise that body desperately needs today.
Credit: Melanie Douglass
Today, schedule a thirty- to sixty minute workout with a workout buddy-someone you can count on. Make a commitment to go for a walk. a run, or a bike ride, to play a game of tennis or other sport, or go try an in-home aerobics video game together. The exercise will be more fun, time will go by more quickly, and you'll likely work more effectively. More important, you'll keep your commitment to yourself to get at least thirty minutes of heart-pumping exercise that body desperately needs today.
Credit: Melanie Douglass
January 18, 2013
Tip #18 Get a Grip on Portions
I know you're busy. You don't have time to measure everything you eat.But controlling portion size is is key and vital component in achieving good health. So practice this quick and efficient method for eyeballing proper food portions-or your health will truly suffer.
Today, you need to acknowledge that there ridiculously large portions of food tempting you on every corner. Therefore, make sure everything you eat today is a sensible portion. Every serving of food item should fit in the palm of your hand. Imagine a serving of pasta that fits in the palm of your hand; or a serving of a brown rice, an apple, a roll, a piece of meat, a handful of pretzels-all of these servings should easily fit in the palm of your hand. A serving of any beverages is just eight ounces-that's less than a can of soda that's three-fourths full. If you ever question a portion size, take a moment to check the nutrition facts label.
Based on the new USDA Food Guide Pyramid, the average adult needs about two cups of fruit, two to three cups of vegetables, three servings of whole grain, five to six ounces of lean protein, and three cups of dairy each day.
Credit: Melanie Douglass
Today, you need to acknowledge that there ridiculously large portions of food tempting you on every corner. Therefore, make sure everything you eat today is a sensible portion. Every serving of food item should fit in the palm of your hand. Imagine a serving of pasta that fits in the palm of your hand; or a serving of a brown rice, an apple, a roll, a piece of meat, a handful of pretzels-all of these servings should easily fit in the palm of your hand. A serving of any beverages is just eight ounces-that's less than a can of soda that's three-fourths full. If you ever question a portion size, take a moment to check the nutrition facts label.
Based on the new USDA Food Guide Pyramid, the average adult needs about two cups of fruit, two to three cups of vegetables, three servings of whole grain, five to six ounces of lean protein, and three cups of dairy each day.
Credit: Melanie Douglass
January 17, 2013
Tip #17 The Power of Positive
Have you ever uttered the words, "I'm too fat," "I'm too out of shape," "I'm too flabby," or other negative, nonproductive thoughts? If you're human, the answer is probably a resounding "yes!" Most of us are pretty harsh when it comes to our physical attributes. We forget about all the good things we do and pick at ourselves by saying things to ourselves we would never say to someone else. And what good does it do? Does it motivate you to go do something positive? Not likely. Picking on yourself gets you down making you think and do negative things like "Oh, forget about it. I'm a fat slob and there's no hope, so I'll just eat this whole pint of ice cream."
So today your job is to be positive about yourself. Don't say anything negative about your physical shape or size. Think about your positive attributes today. Those good attributes deserve to be taken care of. That's the motivation to make the healthier choices.
Credit: Melanie Douglass
So today your job is to be positive about yourself. Don't say anything negative about your physical shape or size. Think about your positive attributes today. Those good attributes deserve to be taken care of. That's the motivation to make the healthier choices.
Credit: Melanie Douglass
January 16, 2013
Tip #16 Burn Calories with Good Posture
What is good posture? Take a moment to notice how you are sitting right now. Okay now try this:
You're going to need a reminder for this one. Put one of your rings on a different finger or wear something on your wrist you don't normally wear. This reminds you to sit, stand, and walk in good posture today.
Credit: Melanie Douglass
- Pull your belly button in toward your spine and contract your abdominal muscles.
- Bring your shoulders down and back, like you are going to pinch your shoulder blades together.
- Bring your head back so that your ears line up with your shoulders
You're going to need a reminder for this one. Put one of your rings on a different finger or wear something on your wrist you don't normally wear. This reminds you to sit, stand, and walk in good posture today.
Credit: Melanie Douglass
January 15, 2013
Tip #15 Say Good-bye to Boring Walks
If you have access to a treadmill, an outdoor road, a mall, indoor track or even a yard that allows you to walk laps around the house, you can do this simple walking workout! And this isn't a drab walking experience. This is a time-flying efficient workout that's good for you-mind, body, and spirit,
Today you need to go for a thirty-minute interval-training walk.The interval training part is what makes it fun. Here's how you do it:
That's it. Work hard-and push it-for one minute. Then work at a moderate pace for one minute. Then repeat, repeat,repeat, and walk your way to a better health!
Credit: Melanie Douglass
Today you need to go for a thirty-minute interval-training walk.The interval training part is what makes it fun. Here's how you do it:
- Start with three to five minutes of walking at a moderate pace to warm up.
- Next, walk as fast as you can, taking short quick steps and pumping your arms, for one minute.
- Then go back to a challenging but doable pace for one minute.
- Repeat the cycle for twenty-four minutes (about twelve times)
- Cool down with an easy walk for three to five minutes.
That's it. Work hard-and push it-for one minute. Then work at a moderate pace for one minute. Then repeat, repeat,repeat, and walk your way to a better health!
Credit: Melanie Douglass
January 14, 2013
Tip #14 The Truth about the First Two Weeks Of Change
Handy new health check book? Check. New workout shoes? Check. Fridge stocked with "heath" foods? Check.
How many times have you or someone you know been in this position? All the tools are in your hands.You're motivated, inspired, and eager to change your life-forever, right? Not so fast.
You have to accept the natural ebb and flow of life. Changing health habits is never easy-you'll have good days and bad. Accept and prepare yourself for it.You might eat a new food that tastes like dirt (at first).You might go to aerobics class and think you're in a torture chamber.And you know what? It's okay. Accept the fact that you won't automatically love every new thing you try. You might hate the first two weeks of trying something new. But when the potential payoff for your efforts id life-changing, you've got to give it some time. In two weeks you might be able to stand it, and in four weeks you might love it. You never know until you try.
Credit: Melanie Douglass
How many times have you or someone you know been in this position? All the tools are in your hands.You're motivated, inspired, and eager to change your life-forever, right? Not so fast.
You have to accept the natural ebb and flow of life. Changing health habits is never easy-you'll have good days and bad. Accept and prepare yourself for it.You might eat a new food that tastes like dirt (at first).You might go to aerobics class and think you're in a torture chamber.And you know what? It's okay. Accept the fact that you won't automatically love every new thing you try. You might hate the first two weeks of trying something new. But when the potential payoff for your efforts id life-changing, you've got to give it some time. In two weeks you might be able to stand it, and in four weeks you might love it. You never know until you try.
Credit: Melanie Douglass
January 11, 2013
January 05, 2013
Tip #5 Sugar: Not So Sweet
Make a point to learn about sugar today. Read the nutrition facts label and look at the grams of sugar for everything you eat. Start with this important facts: four grams of sugar equal one teaspoon of sugar.
For example: A common 2 cup bowel of (not to mention names!) Fruity Circles has 24 grams of sugar, which equals 6 teaspoons of sugar. A 20-once bottle of soda has 66 grams of sugar which equals 17 tablespoon of sugar. Yikes!
Some foods have natural sugar, and some have the common table sugar added. Food like milk and fruits have natural sugars, but they also have fiber, vitamins, minerals, antioxidants, and disease-fighting phytochemicals. Foods with added sugars- like treats such as soda, fruit drinks, fruit snacks, pudding, ice cream, fruited yogurt and most snack foods- generally do not contain these nutrients. Try to eat no more than ten teaspoons of added sugar today. (That's the recommendation for healthy living, but we usually consume much more than that. You'll see)
Credit: Melanie Douglass
For example: A common 2 cup bowel of (not to mention names!) Fruity Circles has 24 grams of sugar, which equals 6 teaspoons of sugar. A 20-once bottle of soda has 66 grams of sugar which equals 17 tablespoon of sugar. Yikes!
Some foods have natural sugar, and some have the common table sugar added. Food like milk and fruits have natural sugars, but they also have fiber, vitamins, minerals, antioxidants, and disease-fighting phytochemicals. Foods with added sugars- like treats such as soda, fruit drinks, fruit snacks, pudding, ice cream, fruited yogurt and most snack foods- generally do not contain these nutrients. Try to eat no more than ten teaspoons of added sugar today. (That's the recommendation for healthy living, but we usually consume much more than that. You'll see)
Credit: Melanie Douglass
January 04, 2013
Tip #4 Use Those Abs!
Stomach crunches aren't the only way to strengthen and tone your abs. You can work your abs in almost every activity you do: sitting, standing, cleaning, typing, and even lying down! Strong abs will protect your back, reduce the incidence of back pain, and improve your posture, stability and strength in everyday activities.
Contract your abdominal muscles as much as you can today. Start right now. Squeeze your abs and pull your belly button in towards your spine. Think of your abs like a sponge- you want to squeeze all the water out. To increase the contraction, bring your ribs downward about one inch toward your hip bones. Hold the contraction as long as you can. Go though this "stop-contract and-hold" process at least ten times today.
You're likely to forget as your busy day goes on (you've probably already stopped squeezing your abs just a few seconds ago), so do something to help you remember: wear a ring on a different finger, wear a different bracelet, wear different belt to remind you of your goal. Okay, get going- contract those abs tight!
Credit: Melanie Douglass
Contract your abdominal muscles as much as you can today. Start right now. Squeeze your abs and pull your belly button in towards your spine. Think of your abs like a sponge- you want to squeeze all the water out. To increase the contraction, bring your ribs downward about one inch toward your hip bones. Hold the contraction as long as you can. Go though this "stop-contract and-hold" process at least ten times today.
You're likely to forget as your busy day goes on (you've probably already stopped squeezing your abs just a few seconds ago), so do something to help you remember: wear a ring on a different finger, wear a different bracelet, wear different belt to remind you of your goal. Okay, get going- contract those abs tight!
Credit: Melanie Douglass
January 03, 2013
Tip #3 Out of Sight, Out of Mind
Keep sweet treats and salty snacks out of sight today. But just to clarify: these are not forbidden foods. Rather they are "occasional" foods that turn into "everyday" foods when they're sitting in plain sight, tempting us day after day. So place these types in the highest cupboard- like the one high above the fridge. If you have to actually grab a chair to reach a certain snack food, it will be ridiculously inconvenient to overindulge.
Then open your fridge and move anything that's a sweet or salty snack to the very back making it hard and out of sight. Remove any candy dishes or bags of treats from your sight. The simple rule of "out of sight, out of mind" means you can still enjoy those snacks foods once and a while (as you should!) but not multiple times everyday.
Then open your fridge and move anything that's a sweet or salty snack to the very back making it hard and out of sight. Remove any candy dishes or bags of treats from your sight. The simple rule of "out of sight, out of mind" means you can still enjoy those snacks foods once and a while (as you should!) but not multiple times everyday.
January 02, 2013
Tip #2 Keep a Food Journal
Keep a food journal for today. Write down what you eat, how much you eat, what time and why you ate the food. If the journal goes well today, try to keep your food journal for a week or two- it will help you see where your heath habits may need improvement. It's too easy to forget about the little snacks and nibbles that happen throughout the day. A handful here and handful there can add up to hundreds of extra calories you don't even realize you're eating.
You don't need a fancy journal to keep track of your food intake for a day. Grab a piece of paper, use your day planner, or find an old notebook that you can tote around for a day.
Credit: Melanie Douglass
You don't need a fancy journal to keep track of your food intake for a day. Grab a piece of paper, use your day planner, or find an old notebook that you can tote around for a day.
Credit: Melanie Douglass
January 01, 2013
"This Could Be The Year"
I'm very anti "New Years resolution", simple because I think most of the time they are unrealistic, to vague or something that is out of our control.
That being said I do think it is a great time to have a fresh start and refocus on who you want to be and work on becoming a better day by day.
I plan to continue working on becoming healthier and get rid of this weight.
A few things
That being said a year is a long time 365 days to be exact! Things may change...who know what life will throw my way.
Last but certainly not least I'd like to thank all of those who have supported my in losing weight! I do believe this blog and social media has been big help in getting encouragement and support!
Current weight 253.2 I did enjoy my holidays....
That being said I do think it is a great time to have a fresh start and refocus on who you want to be and work on becoming a better day by day.
I plan to continue working on becoming healthier and get rid of this weight.
A few things
- For those of my faithfully followers who have been here from the start you may remember my "Tip a day" from a book I have.... That slow died out. But I have a plan to bring that back!!! (Thanks to modern technology)
- More recently I will make a post saying "I'll blog more" those post are about once a month, with no follow though. Hopefully with the new plan stated above there will be a post a day.
That being said a year is a long time 365 days to be exact! Things may change...who know what life will throw my way.
Last but certainly not least I'd like to thank all of those who have supported my in losing weight! I do believe this blog and social media has been big help in getting encouragement and support!
Current weight 253.2 I did enjoy my holidays....
Tip #1 Appreciate Your Body
Your body is Divine...with 206 sturdy bones, more the 650 dynamic muscles, 12 perfectly synchronized organ systems. and over 10,000,000,000,000 (trillion) life-giving human cells.
Your body is miraculous...Everyday your heart beats over 103,000 times, your respiratory system powers 25,920 breaths, your body produces a consistent 98.6 degrees of heat, and your produces almost 200 billion new blood cells each day.
And that's just the beginning... Every day your body and spirit work together to give you the fortitude to fulfill family, church, work, and community obligations. You take good care of everyone else it's time to take care of you.
Make a promise to yourself-right now-that you will appreciate your body as the precious gift from God it was meant to be. Satan is jealous of your physical body because he doesn't have one- and he'll continually try and seduce you to abuse, neglect, and despise yours. Don't let him.
Credit: Melanie Douglass
Your body is miraculous...Everyday your heart beats over 103,000 times, your respiratory system powers 25,920 breaths, your body produces a consistent 98.6 degrees of heat, and your produces almost 200 billion new blood cells each day.
And that's just the beginning... Every day your body and spirit work together to give you the fortitude to fulfill family, church, work, and community obligations. You take good care of everyone else it's time to take care of you.
Make a promise to yourself-right now-that you will appreciate your body as the precious gift from God it was meant to be. Satan is jealous of your physical body because he doesn't have one- and he'll continually try and seduce you to abuse, neglect, and despise yours. Don't let him.
Credit: Melanie Douglass
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