Cheat Days
February 8th, 2012 | 
Author: Allowing yourself a cheat day can damage your diet. Research has shown that individuals who eat consistently seven days a week often have more success reaching fitness goals than those that stick to their diet five days a week. It is important to let yourself indulge but it is also important not to use that as an excuse to justify back-tracking your entire weeks efforts.
If you feel you have to cheat, try cheating on a meal instead of an entire day.
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Signs of Good Health
When starting a health or fitness regime it is easy to get caught up in numbers such as weight and/or body fat. However, there are other health signs that are less obvious that one should keep in mind.
Lung Capacity: This can be improved by enhancing your cardiovascular health and by staying away from smoke (both primary and secondary sources).
Mood Swings: Research has shown that those with a healthy body image are generally more optimistic and more stable with their emotions. Being active also helps provide energy, decrease stress and increase a feel good emotion. In addition, there is a link between depression and being overweight.
Stress Levels: Being active can decrease stress levels and having high stress levels may have an adverse affect on emotional eaters.
Skin Complexion: Research has shown that individuals getting the recommended nutrients often have smoother complexions. Diets high in fat and/or sugar often lead to breakouts and diets lacking in nutrition often show in the form of a dull complexion.
Happy Hearts: The healthier you are the more efficiently your heart should work. Signs of a healthy heart can be seen in improved cholesterol levels. Another healthy heart signal is an improvement in your blood pressure. In addition, your resting heart rate often improves with increased heart health.
Glucose: Blood sugar levels should be monitored. It is extremely easy for individuals to underestimate the amount of sugar that is added to foods that seem healthy. Keeping tabs on glucose levels is vital to prevent diabetes and ensure balanced glucose levels are maintained.
ZZZZZs: Sleeping well is a sign that you are eating properly and getting an adequate amount of activity in a day. Receiving adequate rest also affords your body the time to physically, mentally, and emotionally recharge.
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Posted in Fitness, Healthy Eating, Healthy Mind | 
Tags: Emotional Eating, Good Health, Healthy Heart, Stress | 
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Benefits of Having Strong Abs
Having a strong mid-section is beneficial for your back; especially your lower back. This day in age, we spend most of our time sitting at a desk, sitting in a car, or sitting on the couch. Studies have shown that those with a bigger waistline are more prone to back problems. If steps aren’t taken now to strengthen your abdominals, by the time you are old and gray, it is going to be very difficult to accomplish even simple everyday things.
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Health Hazards – Follow These Simple Tips to Lose Weight
- Rest/Relaxation. In a fast paced world we are easily offered the excuse that we need rest and relaxation. During a normal day many Americans are either sitting at a computer or television, or driving from place to place. It is important to be able to identify the difference between rest and just being sedentary. Try to work in a little exercise during your day. You may be surprised how a small amount of activity can actually increase your level of energy.
- Work. Many of us spend our workday emailing or talking on the phone. Often times even meetings are held over telecom. Try to squeeze in an afternoon walk each day or make it a point to go over to discuss action items with coworkers rather than emailing.
- Finances. Many people justify eating poorly because it is expensive to eat healthy. Fast food and quick processed meals can be tempting when shopping on a budget. The truth is that buying and preparing fresh foods can often take the same amount of time to prepare. Buy fresh produce by what is on sale and then browse the web for quick healthy meals made with your sale price ingredients.
- Just a taste. There is always a candy dish, leftover pastries, a burger joint, etc everywhere you turn. You may not be hungry when you leave the house in the morning, but it is always handy to have healthy snacks on hand. This way if you are ever hungry you have a healthy alternative to picking here and there on less nutritious foods.
- Time. Everyone is so busy; there is no time to exercise and no time to sleep. The alarm clock can be our biggest health hazard. Cutting back on your sleeping hours is more detrimental to your health than it seems. Not only do you not have the energy to be active, it also makes you eat more because your body craves high fat foods to counteract its exhaustion. Try to get 7-8 hours of shut eye to ensure your energy, stress, hunger, and activity levels stay balanced.
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
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Do the Math – A Better Way to Count Calories
Tired of counting calories for every morsel you put in your mouth? Try some other tactics to keep track of your daily food intake. It can be overwhelming to track calories and portion sizes if you are constantly calculating numbers throughout the day. Try some of these alternatives tips to give your mind a break.
Try calculating your meals around your caloric goals one day a week. For example plan out your week’s meals on Sunday. Write out your meals on the calendar and as long as you stick to the plan, your calories have already been counted ahead of time!
Another useful tool is to keep a food journal. Jot down what you eat on a daily basis and then calculate at night or at the end of the week. In fact, try using our sites own food journal (printable if you prefer to take it on the go)!
For those that do not have the time to jot down your meals…take advantage of technology. Take a quick picture of your meal with your cell phone, then when you have time run through your photos and it will jog your memory of what you ate.
Use these tools that are available to realize your dreams. Caloric counters are available everywhere .
Dieters who take photos of their meals or jot down their meals make leaner, healthier choices when they actually visualize the amount they are eating.
Related Articles – Food Journal, How Many Calories Should I Eat
Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com
Posted in Healthy Eating |
Tags: Count Calories, Eating Log, Food Journal, Healthy Food |
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Think Outside Your Fitness Box This New Year!
First off I want to apologize for the break. I took a little time off from my blog and my website MyHealthyLivingHabits.com for the holidays. But now I’m back with a lot of good health information to share.
So this year I want you to think outside the box when you set your health and fitness goals. Rethink the way you invest your energy in exercise. Get educated. Make a resolution to read or subscribe to a fitness magazine. Check out health websites daily for new articles and information (MyHealthyLivingHabits.com plug!). There are many websites that have all kinds of health tools as well. Read health books! Try a new workout routine, try a new machine at the gym or get a personal trainer. The point I’m trying to make is this year do something different. If your New Years resolutions always contain some kind of health/fitness goal, then maybe you should think outside the box.
My advice is to get rid of your target weight goal. Instead focus on eating healthy and exercising properly. Your weight goal will most certainly be met if you focus on those two things.
Related Articles – Try One New Machine a Week, How to Make the Best New Years Resolution
Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com
How to Make the Best New Year’s Resolution
- Determine what is Most Important to You
Really think about what is the most important thing you want to change this New Year. Emphasis should be on YOU, not what you feel pressured to do.
- Choose Something Realistic
Do not make unattainable resolutions. It sounds bad but don’t aim too high. Doing so will only increase the chances of breaking your resolutions. Instead, focus on things that are attainable.
- Be Selfish
Choose something that you really want to do. Of course, it is great to be healthy, quit smoking or help others. In the end, however, it should be something that you really want to do for yourself. If that happens to be to help others or quit smoking then that is great. If not, that is okay too. The point is to choose something that will give you the best chance to succeed.
Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com
How to Keep Your Energy Up During the Day
Many of us wake up feeling ready for the day and optimistic in meeting our health goals. As the day progresses, however, many of us find ourselves craving sugar/junk to perk us up. A main cause of this is a change in our insulin levels. Our energy levels change as a result of insulin levels and we soon find it difficult to resist temptation or find the motivation to get in that afternoon workout. It is important to learn how to stabilize and keep energy levels balanced throughout the day. Here are some tips to keep your energy up during the day:
Begin with Breakfast
Having breakfast each morning gives you energy that will last throughout the day. Plus, eating early ignites your metabolism.
Increase your Activity/ Exercise
Exercising and staying active ignites your metabolism. Getting your heart rate up gets your blood and oxygen flowing and increases your energy levels. You will be amazed at how much energy you will have just by starting an exercise routine.
Drink Water
Have you ever noticed how tired you are on the days you do not get enough to drink? Practically every system in our body requires an adequate amount of water. When we fail to drink enough water, dehydration sets in and causes us to feel fatigued. Our body has to work harder just to maintain normal activity. So make sure you drink plenty of water!
Eat Protein
Not only does protein help build muscle, but it is also gets digested slower than fats and carbohydrates. Because of this, protein offers a continual flow of energy to the body as it is being processed. Add a protein shake, bar or a couple servings of cottage cheese to your day to keep your energy levels up.
Cat Nap
Scheduling naps is not just for cats and babies. As long as you do not sleep too long (15-20 minutes should be good) you will not have trouble sleeping at night. Naps in the afternoon before dinner can help you unwind and separate your workday from your evening. It is also important to get enough sleep at night.
Related Articles – The Importance of Breakfast, Benefits of Water, How to Sleep Better
Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com
Fat Traps – Ways to Avoid Sneaky Fattening Tricks
1. Eating Too Slow
Although it is better to chew slowly rather than fast, taking too much time to eat is a fat trap. People that sit down to eat longer than 45 minutes generally eat more. This is because there is a tendency to pick at their plates long after they have been satisfied.
2. Sabotaged Senses
Restaurants have used every sensory trick imaginable to increase a person’s appetite. Both bright lighting and dim lighting have been shown to increase appetite. Even bright colors-such as the vibrant red’s that are used to advertise so many fast food chains, have been shown to increase appetite as well. Pleasant aromas can also entice folks to eat more. Notice how more restaurants these days have open kitchens as you enter? This is no accident.
3. Family Style Dining
When dishes are served on the table it is much easier to help yourself to seconds and even thirds. Set the serving dishes on the kitchen counter or even in the refrigerator, so that another helping means taking more effort to leave the table and reheat. Often times when seconds are not as convenient, we will not eat them. Another tip is to freeze your leftovers after eating, that way there is no picking and you can’t eat it again until you are ready to reheat and sit down to eat.
4. Buying Bulk
It may save you money to buy things in bulk, but it is not saving your waist line. Most people that buy in bulk or buy the bigger package tend to cook up to 25% more than a normal serving size pack. A smart way to save your money and your waist is to separate groceries into serving sizes as soon as you return from the store.
5. Being Cool
Many movie theatres and restaurants will decrease their thermostats so that you will feel a chill. Feeling cool increases your body’s cravings because subconsciously you will want to eat to feel warm. In your home, try to keep your thermostat between 68-75% and if you are dining out or going to your local cinema, take a light jacket or sweater with you.
Be aware of these fat traps and take steps to avoid them.
Related: Lose Stubborn Body Fat , Fat Burning Foods
Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com
Downsizing Secrets – 3 Tips to Trim Your Waistline
One of the most challenging things about sticking to a healthy diet is to be consistent when socializing. There is less temptation when preparing ones own meals, but when faced with restaurants and dining/holiday parties, self control is really tested.
Studies have shown that people who make food choices carefully and consume their food slowly are generally slimmer. Here are three secrets to downsize your portions and trim your waistline.
Scale Back: Eat with smaller dishes, such as a salad plate or salad bowl. People generally fill their plates, so when using smaller dishes individuals usually take and eat less food.
Stay Away: The more you see food the more likely you are to go back for a second or third helping. At a buffet, sit away from the food, or at home, eat in the dining room and not the kitchen.
Scavenge & Scout: If there are a ton of options to choose from, take time to browse the food choices first. Pick your favorite items and skip the rest. If you take a little of everything, it can add up. Instead, help yourself to small portions of your favorites. If you still cannot decide, eat like a scavenger and just get one bite of each item to avoid over-indulging.
Related: Lose Stubborn Body Fat , Fat Burning Foods
Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com