Monday, July 18, 2011

Easy Ways to Motivate Yourself to Exercise

excercise-balance-ball-chair.jpgExercise is one of those things that you either love, hate, or force yourself to do. It seems like the more some people exercise, the more they tend to love it. There are some quick and easy ways to break yourself into moving, and I would love to share them with you.
First, as with all goal setting, determine how motivated you are to change. Really think it over...are you ready for some subtle changes, drastic changes, or no change? If you are super motivated, drastic change can be a wonderful thing. However, in my experience, I am usually super motivated for about two weeks, and then I slowly find myself back to point A.

P90X and The Insanity work out are the latest craze exercise programs around. I have seen some of my friends get very fit, very quickly, but the results of toning don't always last forever, they require maintenance.

A great way to start motivating yourself is to take baby steps each day to a healthy lifestyle.

  • Avoid elevators, take the stairs everywhere.
  • Park as far away from your final destination as possible. If you are going shopping, all you are going to do is walk around the store anyway, so why not?
  • Dance. Dance in your car, dance in your house, dance at your desk. Dancing is an easy and fun way to keep your body moving, without even trying.
  • Get rid of your chair at work. Replace it with a balance ball. This will help tone you as well as improve your posture.
  • Go for a walk on your lunch break. By taking a break from the office and walking around, your energy levels will increase during that mid-day lull, you won't have to spend more money at lunch, and it will give you an easy opportunity to knock out some exercise during your very busy day.
  • Get into habits and routines. Train yourself into the habit of going for a nightly after dinner stroll or job. As your body gets used to this routine, your endurance will increase. 
  • Join a class. Group exercise and boot camps are a great social activity geared toward getting you into shape. The instructors tend to keep you motivated and can be another support system to help you obtain your goals.
  • Buddy-Up. It is always easier to start a regimen when you have a support system. (Plus Oprah says that if you can still have a conversation while exercising, your heart rate is in the right zone for cardio.)
  • Find a 5k. There are tons of resources out there to find walk/runs. And they are usually for a good cause. Click here to find a race!
Everybody moves and exercises differently. Find what works for you, and run with it.

Wednesday, July 13, 2011

The Benefits of Breakfast



I know you have heard it a million times, but breakfast really is the most important meal of the day. Americans tend to have backwards notions on food, and if you think of your meals as a direct source of energy, everything will come full circle.

Too often people think that they are too busy to eat breakfast or don’t have a morning appetite. Ironically though, the thought of skipping dinner is hardly ever up for discussion. Breakfast sets up the frame work for your entire day. People use most of their energy throughout the day; while in the evening things are slowing down as is your metabolic rate. If you start your day with an energy rich breakfast and end it with a light dinner, you will notice that you have more energy and brain power throughout the day, and you will most likely sleep better. Additionally, eating something in the morning will jump start your metabolism, assisting with weight loss or maintaining a healthy body weight.

Did you know?

A bagel with a "serving of cream cheese" from Dunkin Donuts can end up being over 500 calories?

Remember when Lender's Bagels used to make a normal size Bagel? That is a thing of the past. The average bagel is between 4 and 6 servings of bread! Its crazy.

If you really need the bagel in the morning, try substituting it with a Flagel-A flat bagel! All the tastes of a bagel, without  all the middle bread to get lost in. English Muffins or Mini-Bagels are a good stand in too. 

For the same 500 Calories you can have:

An english muffin             160 Cals
Nufchatel 1 oz                    75 Cals
Cup of Strawberries           49 Cals
Hard Boil Egg                   70 Cals
Low Fat Yogurt                100 Cals
1 Piece of Dark Chocolate 45 Cals

That's a pretty big breakfast.

Also be weary of the "multi-grain bagel" from Dunkin Donuts. {www.dunkindonuts.com}

Mutli Grain Bagel         390 Cals     8g/fat          9g/fiber    65g/carb    14g/protein
Wheat Bagel                 320 Cals    3.5 g/ fat       5g/fiber    61g/carb     12g/protein

Although there is more fiber in a multi-grain bagel, there is much healthier way to increase your fiber for the day without increasing your  fat and carb intake.

If you are not an early morning eater, bring your breakfast to work with you. Try starting your day with nutrient rich foods like eggs, high fiber cereals and breads, yogurt, fruits or veggies, and nuts. Breakfast for dinner was always a treat in my house, but there is nothing that says you can’t have dinner for breakfast. Switch it up! Be creative! And do what works best for you! I can promise you though, you will definitely have more energy, focus, and increased productivity if you start your day with a healthy breakfast.

Blogging Virginity

Hey,

So this is my first blog...I really never thought about blogging before, but I have been trying to figure out a way to break into the Health Industry part-time, and this seems like a first step.

I got the idea today after writing an article for my company's quarterly newsletter, and I thought this might be a great way to utilize that education I keep paying Ms. Sallie Mae for.

I would love your input and questions are always welcome. I want to cater this blog to my reading audience as much as possible.

Keep an eye out for me, and please spread the word.

XO

Chef Steph