|Sunday, April 25th 2004|
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A lot of people would like to get more exercise than they do, make smarter choices about what they eat and be more like the fit people they envy.
Unfortunately, many of those people find that while it's easy to start an exercise program or a new diet, it's just as easy to quit. The people who are most likely to stick with their fitness plan long enough to achieve those goals, experts say, are those who learn to make exercise and proper nutrition a regular part of their daily lives.
But how do you do THAT?
First, remember that every little bit helps. Then follow some of these 25 simple tips from exercise experts, dietitians and motivational experts to get your healthier lifestyle started or back on track.
1. Be reasonable. "Set some measurable, attainable goal," said Dean Reed, a personal trainer at Elmwood Fitness Center. If you haven't been active for a while, start a short-term goal, such as 15 minutes of exercise two or three days a week, and build from there, he said.
2. Get a new attitude. "You have to first change your mindset about the way you think about the quality of your life," said Rovenia M. Brock, a nutritionist known as "Dr. Ro" to viewers of Black Entertainment Television's Heart & Soul. According to Brock, people who live in denial about their activity levels and weight are likely to keep packing on the extra pounds.
3. Keep moving. "It can be any kind of activity, anything that you enjoy," said Denise Hoffman, an exercise specialist at West Jefferson Fitness Center. "A little bit goes a long way."
4. Make daily activities count, too. The idea is to get more movement into your life. That can include things that we don't typically regard as "exercise," such as pacing while you talk on the phone or doing leg lifts while the coffee is brewing.
5. Pound the pavement. Walking is a great exercise that you can do anytime. Walk for a few minutes in the morning, take the stairs instead of the elevator or walk to the store instead of driving.
6. Make time for exercise. Set your alarm clock back 30 minutes in the morning and use the time to exercise. Or make an appointment in your calendar to work out and respect it as you would any other commitment.
7. Be prepared. Lay out your exercise clothes at night so you don't have to hunt for them in the morning.
8. Do your research. If you're thinking of joining a health club, consider it as you would any long-term relationship, Moran said. "Some gyms are very serious, and some are very social," Moran said. "You want to make sure that you pay your dues to a gym that you like. If you chose one that you don't like, you'll be one of the many people who drop out and pay dues for two years."
9. Easy does it. People who want to see quick results from exercise may be tempted to overdo it, Reed said. It's important to adopt a gradual approach to allow your body to adjust to exercise.
10. Do what's comfortable for you. "If you hate to be on a treadmill, you're not going to do it for more than a month or two," Reed said. "If you don't like to do weights, you can't set up a program and expect to stick with it."
11. Try something new. If you get bored with your current workout, try a class that you've never taken or buy a new workout video.
12. Get support. Find an exercise buddy or consider hiring a personal trainer to help you stay motivated.
13. Keep an exercise journal. Write down your activites and your thoughts to help you stay focused and motivated.
14. Don't say 'diet.' "People don't stick to diets that restrict a lot and that are very complicated," said Martina Musmeci, a local registered dietitian. "Instead of dieting you should just eat healthier foods."
15. Clean your pantry. "Take out the snacks that are high in sugar and the bad fats," advises Musmeci. "If you don't, you'll think about it and dream about it." That doesn't mean that all snacks must be banished she said. But she suggests choosing snack foods that are lower in sugar and fat.
16. Don't clean your plate. "If you were brought up by parents or grandparents who went through the Depression, that goes against everything you know," Brock said. "But your heart will thank you and eventually your butt will, too."
17. Eat smaller portions. Try putting your food on a smaller plate, Musmeci suggests.
18. Brown-bag it. Pack your lunch for work. "Cook enough at dinner tonight to take to work tomorrow," suggests Byron Richard, a registered dietitian at Tulane University Hospital. "The thing about cooking at home is that you can have complete control over the ingredients. If you're looking for something light, you can get a bag of salad from the grocery store, put it in a Tupperware bowl and put tuna on top. You can add a piece of fruit to your bag and some yogurt. It can be as simple as that."
19. Eat some blueberries. They combine more powerful disease-fighting antioxidants than any other fruit or vegetable, according to Dr. Steven Pratt, author of SuperFoods RX (William Morrow, $24.95).
20. Eat other colorful foods, too. "Ounce for ounce you'll get fewer calories and more vitamins and minerals to protect yourself from disease," Brock said.
21. Drink up. Sipping water, rather than calorie and carb-laden soft drinks, can quench your thirst and help you feel more full.
22. Look on the bright side. Your feelings exert a powerful influence over your physical health, writes Lucy MacDonald, in her book Learn to be an Optimist. "If you believe you are healthy, your health will actually benefit."
23. Make time for quiet time. "If you take 10 or 15 minutes just to sort through your thoughts or review your day," Moran said, "you can go out in the world a much calmer person, prepared to make wiser choices.,
24. Seize the day. "One of the most important things we should do is stay in the present and know that goals have to have a corresponding intention," said Peggy Brown, a licensed clinical social worker. "Most of us are stressed because we're looking into the future all the time. One of the most important things we can do is to not just think about it, but do it."
25. Sleep tight. When people sleep well -- experts recommended seven to eight hours a night -- they awake refreshed and better able to handle the day's challenges, including the challenge of maintaining healthy habits.
"The future, higher evolution will belong to those who live in joy, who share joy, and who spread joy."
-- Torkom Saraydarian
Joy, as the energy of love, is the highest vibration on this planet. Everything in the universe is energy; it can be measured and reduced to vibrational frequencies. It’s a universal law that as we think and feel we vibrate, and as we vibrate we attract. When we are in the high joy vibration, we attract what is for our greater good.
The Ancient Egyptians saw Joy as a sacred responsibility. They believed that upon their death, the God Osiris would ask them two questions: "Did you bring Joy?" and "Did you find Joy?" Those who answered ‘yes’ could continue their journey into the afterlife.
For at least the next week or two, ask yourself these two questions each and every day: Did I bring joy? Did I find joy?
"Man loves because he is Love. He seeks Joy, for he is Joy. He thirsts for God for he is composed of God and he cannot exist without Him."
-- Sathya Sai Baba
½ pound of bacon, crisply fried and crumbled
Heat oven to 425. Sprinkle bacon, cheese and onion in the bottom of a 9-inch pie pan. Beat eggs lightly and beat in remaining ingredients. Pour cream mixture into pie pan. Bake in oven for 15 minutes. Reduce oven temperature to 300 degrees and bake 30 minutes or longer or until a knife inserted 1 inch from the edge comes out clean. Let stand 10 minutes before cutting. Serve in wedges.
This makes a soft-textured quiche. If a firmer texture is desired, cook an additional 10 minutes.
calories – 2,051 Total carbohydrates –