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Archives for December 2011

Setting Realistic Fitness Goals

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How to Set Realistic Fitness Goals

For many of us, it’s virtually impossible to keep up a regular fitness regime because of our already overloaded schedules. I know firsthand how tough this can be. When my kids are home for the holidays from their boarding school in New Hampshire, it’s easy for me to keep active, but I spend most of my time corralling them here and there.

While the kids are around, I always excited to go out and do things with them, but as soon as they leave, I settle right back into my stationary routine. I sit at my desk for long hours trying to finish my masters degree program online, rarely taking a break to eat or sleep, let alone exercise.

However, I have gradually realized that the best way to get back into shape (and remain in shape!) is to set realistic goals for myself. I am probably never going to have a supermodel’s body, but I have discovered some realistic fitness tips and strategies that make me feel and look quite a bit better.

Here are some of my top suggestions:

Be Honest

The first step I found to getting into shape was setting reasonable and honest goals for myself. I knew I likely wasn’t going to make it to the gym everyday so I set my goal at going three to four times a week.

So far this has really worked and I have dropped a lot of weight. I have so much more energy and know that I wouldn’t have gone to the gym nearly as much if I had set myself unreasonable goals. Try and fit some form of exercise into your week that you know you will be able to both stick at and work into your schedule.

Don’t Overdo It

Of course you want to push yourself when you exercise, but don’t push yourself beyond your limits. When I first started working out I tried to do too much too soon, and ended up having to spend a lot of quality time at the chiropractor!

Start out slow and gradually incorporate more into your workouts. If you do too much at once, you are likely to burnout and quit. Work your way up to things and you will feel and look much better in the long run.

Get a Move On

I know how easy it is to sit at the computer for hours at a time, but this is terrible for our health! Not only can sitting down for prolonged periods of time lead to weight gain but it can also lead to aches and pains throughout the body.

Even if you have to sit down all day for your work or study, there are ways you can still get some exercise in. Try standing up and stretching every 30 minutes or so and always try and take the stairs rather than the elevator when you can.

Find Something You Enjoy

Exercise doesn’t have to be a chore, it can be fun! Try and find an exercise class or sport that you really enjoy and this can be a great way to keep you motivated.

I started taking a dance class a few months ago and it is so much fun it doesn’t even seem like I’m working out. Explore different options and recruit some friends to work out with you. Their company and support can be great motivators and can help make tough exercises less torturous!

Reward Yourself

When you complete an extra tough workout or reach your weight goal – reward yourself! You have put in the work and deserve a treat once in a while.

Do something that makes you happy and take the time to congratulate yourself on all of your hard work. Getting into shape doesn’t have to be a solemn ordeal and you will definitely want to celebrate your accomplishments.

As you can see, there are plenty of realistic ways you can get into shape. We all have hectic lives and schedules but these simple suggestions can help us shed the pounds and become healthier. Push yourself but don’t overdo it and try and incorporate a healthy diet to coincide with your fitness regime. Good luck!

3 Healthy, Fast Options to Take to Your Holiday Parties

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3 Healthy, Fast Options to Take to Your Holiday Parties

The holiday parties have already begun and are only going to pick up speed as we near the middle of December. If you’re already dreading the inevitable: facing off with a smorgasbord of everything that has no place in your normal healthy eating plan, the easiest way to prepare yourself and to give yourself an “out” is to bring your own option(s) to the parties. You’ll have something you feel comfortable and confident eating, you won’t be starving (and thus better able to forgo the mocha mocha chocolate chocolate chip truffle cookies), and you’ll have something to munch on so you won’t feel like the only one not eating in the entire room. Whether you need an appetizer, a side dish or a side dessert, try one of these three ideas that are nutritious, delicious, and holiday party appropriate, all in one. And the best part? They take hardly any time to whip up!

The Classic Vegetable or Fruit Tray (APPETIZER)

One of my go-to options is always a fruit or vegetable tray. And believe me, you won’t be the only one snacking away on this; you’d be surprised just how refreshing it is to most guests to find something that isn’t heavy and calorie and/or fat laden. If you go for a vegetable tray, simply wash and slice up a variety of your favorite veggies: broccoli, cauliflower, cucumbers, mushrooms, celery, pickles, olives, grape tomatoes, etc. You can top off the center with a delicious dip. I like to use Greek yogurt in lieu of sour cream and make something dill flavored, since it’s especially refreshing (you can easily toss in a dressing packet with the yogurt). You’ll have a delicious fat free dip that’s protein loaded for an extra pack of filling power. If you don’t have time to make a dip, pick up your favorite variety of hummus. For fruit, you can whip up the yogurt, add in some whip topping if you’d like and a little Stevia (all natural sugar) and vanilla. It’s another fat free, light, airy, refreshing option for a variety of all your favorite dipping fruits. The fancier you cut your fruit and vegetables (you can even buy tools that will automatically crimp as you slice and dice), the more elegant your entire display will be. Fruit in a half hollowed out watermelon also makes a very festive red-green display.

Roasted Root Vegetables (SIDE)

It doesn’t get much easier or tastier than a heaping bowl full of a variety of roasted root vegetables. And though it looks like you poured hours into making these, the effort is extremely little. The time is a little longer though, so you can start roasting and then put all your effort into getting ready! Prepare your favorite root vegetables: rutabaga, carrots, parsnips, sweet potatoes, etc. Cut them into wedges, spread out on a baking sheet, sprinkle with olive oil, a touch of salt and pepper and whatever other seasonings you prefer (garlic, thyme, parsley, rosemary, etc.). Bake at 400 degrees Fahrenheit for approximately ½ hour. Turn once halfway through and cook until tender. Place some fresh herbs in your dish for garnish and it’s ready to serve.

The Drizzled Caramel Apple (DESSERT)

This is my ultimate favorite holiday dessert for taking with me to parties when I get signed up for dessert! Buy the largest, brightest, crispiest green apples you can find. Then all you need is caramel, chocolate and nuts. For the fastest options, buy caramels to melt, chocolate candy to melt and pre-chopped nuts (any variety works, I prefer pecans). Instead of dunking the whole apple in caramel and adding on all kinds of fat and sugar, simply take a spoon and lightly drizzle the apple with your melted caramel. On top of the caramel, drizzle an even finer string of melted chocolate. Then quickly sprinkle on some of your chopped nuts. You’ll have an extremely elegant treat that has very little sugar, and some good fat and fiber from the nuts. Plus, the apples are filling and water laden, making them perfect for a refreshing bite after a heavy meal. Place a knife near your display so guests can cut up their apples into wedges for easier eating.

Image source: myrecipes.com via Brittany on Pinterest

Freelancer Jocelyn Anne is a cooking and baking enthusiast and always trying to find healthier options to eat just what she craves. At the moment she writes full time for Air & Water and is compiling helpful content for their electric infrared heaters.

BHI Twitter Weekly Updates for 2011-12-16

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  • The 10 Best Fitness Gifts: Shopping for fitness fanatics can be challenging during the holidays. You must find g… http://t.co/Yw9G7omD #
  • This Is A Quick Introduction To Alternative Medicine | deancoleman …: Alternative medicine is something that m… http://t.co/HP06BO8Z #
  • From Better_Health_Innovations's archives: RT @TopsyRT: Yoga For Stress R… http://t.co/IgdH70Bv via @BlogGlue #
  • LA Fitness pumps up with acquisition of Bally health clubs: The Irvine company has taken over 171 Bally Total Fi… http://t.co/iGl17I6g #
  • Fitness Guru John Spencer Ellis Offers Free Fitness Business and Marketing 101 Video Training Online: John Spenc… http://t.co/wrq4BwTZ #
  • From Better_Health_Innovations's archives: Great Diet Tips That Work http://t.co/rLftrypV via @BlogGlue #
  • From Better_Health_Innovations's archives: Yoga For Stress Relief and Boosting Your Mood http://t.co/jfOBkmVy via @BlogGlue #
  • Tips to Increase Brain Memory New post on my Better_Health_Innovations blog http://t.co/1AaXtwh9 via @BlogGlue #
  • Life Time Fitness to Open New, Category Redefining Healthy Way of Life Destination in Tulsa, Oklahoma: Life Time… http://t.co/KDtPuh83 #
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  • Top 10 Fitness Related Gifts: This time of year, everyone is reflecting on the last 12 months and making plans f… http://t.co/zJQtWaZi #
  • I do not like my doctor! For many Flock to Alternative Medicine …: Alternative medicine has become very popula… http://t.co/0wZthLAR #
  • From Better_Health_Innovations's archives: Start running the right way http://t.co/w1Iy8oLk via @BlogGlue #
  • Basics of Traditional Chinese Medicine New post on my Better_Health_Innovations blog http://t.co/CZMV43DR via @BlogGlue #
  • 7 Tips For Improved Eating Habits New post on my Better_Health_Innovations blog http://t.co/71eD8mLj via @BlogGlue #
  • Daniel Cutting Sets New Freestyle Football World Record at Klick Fitness: LONDON, UNITED KINGDOM– – Freestyle f… http://t.co/FUKhnetJ #
  • This Is A Quick Breakdown Of Alternative Medicine: Alternative Medicine Is A Thing That More People Would Like T… http://t.co/OMQP2TFS #
  • Hayden backs his fitness: Matthew Hayden is confident four months fitness spree will pay big dividends in the Bi… http://t.co/P3MFjMeZ #
  • Traditional medicine and alternative medicine | Focus on health: However, proponents of alternative medicine arg… http://t.co/hW6UtXnj #

‘A Healthy Body is A Healthy Mind’: Just One Reason Why We Should Listen to Our Elders.

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Kick Start a New Way of Thinking

So we’ve all heard the saying ‘a healthy body is a healthy mind’ but how true is it, and should we be trusting that which was originally laid down by our forefathers? Particularly when you think that over the course of history we have believed the world was flat, that intelligence was subject to the shape and size of your head, and that your gender had an influence not only on your ability to learn but also your capability to ‘sin’. However, on this point I think they might have actually got it right.

There are various studies which have gone some way to proving the connection between positive thinking and exercise. So why should being physically active have such a positive effect on your overall well-being and attitude to life? Well, let’s have a look at some of the suggestions that have been placed on the World Wide Web.

Sweating out Stress

As pleasant as it may sound, physical exercise gives you the chance to release all the pent up anger, angst and stress that has been building up inside. It offers you an outlet for your emotions in a way which is positive as opposed to those which are classified as negative i.e. punching a wall or having an emotional breakdown.

So if you are having a stressful day at work then heading to the gym could give you that positive boost that you never thought was possible.

Kick Start Your Positive Mind-set

Never mind getting rid of stress, apparently physical exercise is meant to help you to become better at dealing with stressful situations. It has been suggested that by being physically active, you are better able to deal with situations as and when they arise. So pumping iron or sweating it out on the cross trainer really does have some perks besides that of a toned body.

There are many reasons as to why this happens. One reason is the adrenaline high you get from being physically active, and that overwhelming feeling of accomplishment which occurs after having done some physical exercise, gives you the extra boost of confidence within yourself to handle any situation which is thrown your way.

You may think that this positive mind-set is all in your head, but actually when you do exercise your body releases chemicals called endorphins, which a study at the Norwegian University of Science and Technology and Department of Physical Medicine and Rehabilitation proved to induce a feeling of happiness and lower our perception of pain.

Healthy Outlook

Although being physically active won’t stop you getting the odd cold here and there, it will decrease your chances of getting high blood pressure, heart disease and the likelihood of getting diabetes and it is this which can affect your mental outlook.

Having colds on a regular basis or having more serious health problems will understandably affect your mental outlook. Even if you’re a naturally positive person, illness can quickly deteriorate your mind-set, increasing your levels of anxiety, depression and stress.

Yet if you do a little bit of exercise here and there, you may find that you are better equipped to deal with the situation, even if it’s a casual stroll round your local park, or a brief swim in your local swimming pool.

As you can see, being fit and healthy really does induce a healthy mind-set that looks on the positive side of life. So, why not give it a try yourself?

This article was written by Gayle Brown on behalf of The Swimming Pool Store; a professional and reliable supplier of effective swimming pool chemicals.

7 Tips For Improved Eating Habits

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Staying fit is not only about what you eat but how. This entails changing the quantity of your meals, promoting good digestion and eating at regular intervals. For a healthy diet, it is essential to change your daily eating habits. Consider incorporating the following tips into your diet plan.

1. Break your fast. For your digestion and weight loss, dieticians recommend eating a heartier breakfast. This will balance our your glucose for the day and save you from binging on snacks later on. Most dieticians suggest a healthy mix of proteins, dietary fiber, fruits and veggies.

2. Consume natural digestives. Your digestion is key is greater energy and the absorption of nutrients. If your body is working to hard to digest it may lead to fatigue. Try drinking some peppermint tea that will act as a natural digestive.

3. Snack smart. When snacking stick to small healthy portions and avoid foraging through open bags. Prefer liquid snacks such as soups and smoothies. These snacks are predigested and if you are careful, can be healthy too.

4. An early dinner. A prime cause of weight gain is a late dinner. Your body doesn’t have the proper time to digest when you eat right before bed. Plan your dinners early in the late afternoon. While most people save dinner for their largest meal of the day, dieticians agree that dinner to should be a modest portion comparable to breakfast or lunch.

5. Take fizzy water with a lemon. A carbonated beverage with lemon is a fresh way to circulate carbon dioxide in your body and to your brain. This will increase your energy and cognitive functionality. It is also great for liver function and digestion.

6. Pump up your C. As a natural immune system booster, vitamin C should be incorporated into any diet plan. Avoid sugar laden juices and get vitamin C from the source in oranges, bell peppers and kiwis. This is a natural way to stay fit and resistant to colds.

7. Supplement minerals. Use ingredients that inject energy, vitamins and phytonutrients right into your diet plan. Try to eat high magnesium foods such as black beans and okra. Include antioxidants in your diet plan by eating blue and red foods such as blueberries and cranberries. Use natural sugar products such as blackstrap molasses.

Changing your eating habits is an easy way to feel and live healthier. Give these tips a try for better eating habits.

Matthew writes health tips and helps people to get cheaper insurance quotes.

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