Publication: Diet Buddy
Energy Boosters, Household Chores, Spot Toners and more... | |
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Diet Buddy - Monday, August 28, 2006
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Hi there Buddies:
I hope everyone had a wonderful weekend. The weather as
far as I'm concerned can stay this way all year round.
Of course living in the Midwest means season changes, and
while I get very excited around spring time with everything
coming out of hibernation and starting to bloom, I love the
summer with all it's beach weather, picnics, BBQ's,
festivals and County Fair's the best.
I can hardly believe it's the end of August already, and
Fall is right around the corner. With that also comes the
beautiful change of colors in the leaves and cooler
temperatures..... but wait a minute! I'm not going to
rush it, just yet. Let's all enjoy these summer days we
have left and get out there and get physical while we can.
Today let's look at some ways we can get our sagging energy
levels up and going again by taking an exercise break
instead of a snack break! These ideas from the TOPS Club,
Inc can fit almost any situation, and take only a few
minutes out of your day.
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Break #1 - Take a short walk at lunchtime. Take a five-
minute walk from your work area to a place where you'll eat
lunch. You'll get another five-minute walk on the way back,
and you'll feel refreshed when you get back to the office.
Break #2 - Spend two minutes going up and down stairs or
pedaling an exercise bike. You don't have to work up a
sweat during this mini-break - just a little bit of
activity will rev you up in no time.
Break #3 - Find a quiet spot where you won't be interrupted.
Then breathe deeply, relax your muscles, and do a few easy
stretches.
Break #4 - Go to the dogs (or cats). Your pet would
probably love to walk, wrestle, or chase a ball with you
for a few minutes. If you're household isn't blessed with
a dog or cat, visit a neighbor's menagerie.
Break #5 - Keep "toys" on hand. Get a paddle-ball or a
miniature basketball hoop to fasten to the wastebasket for
a game of crumpled-paper "buckets". A little play can
release frustration, and after a couple of minutes of
shooting hoops you can return to your tasks with a clearer
head.
Break # 6 - "Season" your breaks with seasonal yard work.
Pluck a handful of daisies. Prune a rose bush. Rake leaves
into a small pile and bring the prettiest one inside to
fasten to the refrigerator. You'll burn calories as you
enjoy the beauty of nature.
Tidy Up and Trim Down: (calories burned)
- scrubbing the floor 374
- painting the interior of the house 430
- gardening 340
- mowing the lawn 306
- sweeping the sidewalk 272
These figures were tabulated for 1 hour of activity by a
150 pound person.
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Super Spot Toners:
- A stability ball shape-up for a trimmer tummy. Using
this exercise prop targets and isolates all parts of the
abdomen, from the obliques to the upper, middle, and
lower abdominal muscles. You'll also strengthen the
back and improve your posture as you do those abs
crunches.
- Tai Chi for better buns. This discipline is based on
sustained isometric motions, and improves lower-body
strength, especially in the buttocks, hamstrings and
quadriceps. These moves also improve balance and
posture, and relax muscles too.
- In-line skating for saddlebag slimming. Nothing is
better for toning those outer thigh muscles other
activities just can't reach. Start slowly when you take
up this sport, and remember that you'll be using muscles
that usually don't get much of a workout.
- Swim for buff upper arms. Your biceps and triceps will
get a solid shape-up as you use them to move through
water.
- Bike ride for beautiful legs. The pedaling motion will
make your thighs and calves look sleeker, with well
defined muscles as well.
- Climb stairs for total leg and butt toning. Walking up
and down stairs is a quick toning session, that gets
fast results when you climb several flights a day. Get
off the elevator a couple of floors below your office if
you can't handle the entire trip just yet, and gradually
add flights as your fitness level and stamina improve.
Stick-To-It Diet Tips:
- Eat one more daily serving of fresh fruits or
vegetables.
- Cut your portion size by a third.
- Eliminate second helpings.
- Add one workout to your weekly exercise regimen.
- Replace soda and other "snack drinks" with water.
- Learn to cook a healthy new dish.
- Remove all unhealthy snacks from your cupboards.
- Try a new exercise class or activity.
Did You Know ???
That "10 to 15 minutes of hearty laughter burns 50
calories, about the same as a 13-minute walk at a quick
pace."
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Great Motto!
From our Buddy J...
At my job we have a motto for the whole facility. Walk up
one flight of stairs and down two. That started out as
very easy. It gets easier as time goes on to do an extra
flight each way. Lost 15 lbs. J
Hi J:
Congratulations on your 15 lb weight loss. That's a
fantastic motto for your whole facility to have. I bet your
workplace is not only fun to be at, but you must encounter
some great looking co-workers walking past you all day long.
I'm sure you're a great encouragement for everyone. Keep up
the positive attitude and it will pay off!
Slowly but Surely!
From our Buddy BH...
I have tried several different plans for eating healthier,
and failed each time to continue that way of eating. This
last time I decided to try something different that I
thought of for myself. Judging by my weakness as far as
discipline, I decided that I would make at least one small
change a month to see if I could stick with that change. I
started with soda in January, I cut every soda out of my
diet. Then it was potato chips, not corn chips or pretzels,
just potato chips. By splitting the "bad" food into smaller
groups I was able to cut only one item, or a small range of
items at a time, out of my diet. That way there were still
options for me if I had the urge to eat something not so
healthy. It really has been working well. I have so far
cut soda, potato chips, flavored corn chips, any "juice"
that isn't 100%, store-bought pie, cake and cookies and fast
food out of my diet. My next goal is sticking to it through
vacation and then moving onto store-bought candy bars. I
allow that I will probably indulge once in a while but as
long as I stick to it for the most part, it will work.
Also, having even a small garden (mine is on my mother's
land since I live in an apt) will help you eat more veggies
and fruits, plus they taste so much better than what you
get at the store and cost less too. Absolutely worth the
time and effort to have a garden and make sure to can, jar
or freeze what you can, so that you can have that fresh
taste all year round. BH, lost 10 so far...Barre, VT 05641
Hi BH:
Wonderful! You're on your way to a healthy life style and
I congratulate you on your 10 lb weight loss so far. It
sounds like you have a very carefully planned out weight
loss strategy going for yourself. If you start out with
baby steps and give yourself time to adjust, you will
slowly but surely incorporate new healthy eating habits
that you will want to keep for the rest of your life. I
think you're doing a fantastic job of disciplining your-
self and will do great on your vacation as well. There
are healthy food choices most everywhere now. If on the
road keep some healthy snacks with you in case. Good Luck
to you!
Have a great week everyone !!!
Don't be shy folks, Please visit our new Diet Buddy Forum,
and share some of your diet ups and downs with like-minded
people at:
http://archives.gophercentral.com/Forum.aspx?fid=5
Disclaimer: Since I am not a medical professional, any
statements in this column are strictly based on research I
have done and should not be miscontrued as medical advice.
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Questions...Comments...? email us at: Email Libby
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END OF DIET BUDDY
Copyright 2006 by NextEra Media. All rights reserved.
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