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Daily Quickie Home Workout for Guys

Eat breakfast and eat every 2-3 hours!

We've heard these important diet tips a thousand times yet we all still skip meals and deep down feel like it's a good thing because you're missing out on ingesting additional calories....

But I'm here to remind you  - you really aren't helping your diet when you go long stretches without eating - in fact - you're slowing your weight loss progress!

Why is this?

...Think of your metabolism like a fire.  If you throw tons of logs on it at once (i.e. Thanksgiving dinner) it is smothered and the fire goes out - but on the other hand - if you don't feed it enough - it also dies out.  The key to keeping your body burning calories and staying in 'fat burning mode' is to treat your metabolism like a fire and feed it slow and steady to keep it burning hot and bright, and melting that fat away! 

Technically when you sleep, that should be the longest amount of time (hopefully at least 8 hours) that your body goes without eating. During that time the metabolism slows and your rate of calorie burn isn’t nearly as fast as you’d like it to be.

So - how do you get it jump started again?  Eat breakfast!  Not only do you need to get that metabolism revved back up but studies have also proven that people who  eat breakfast and continue to eat regularly throughout the day:

· …are less likely to get sick.

· …perform better at memory tasks

· …are less depressed.

· …are more focused.

· …have a better attention span.

· …concentrate better in the morning hours.

Not to mention these same people...LOSE MORE WEIGHT!

Talk about substantial reasons to get quick and healthy snacks something quick ready to go from now on!

Not sure what to grab? 

Below are a few quick and easy grab-and-go options:

• Yogurt with whole-grain cereal and fruit
• A smoothie with fruit, protein powder and milk
• Whole-grain bagel/toast/English muffin with peanut butter
• A protein bar and piece of fruit

Also, good news!…Even fast food places are beginning to offer quick and healthy breakfast options such as:

McDonalds: Egg White Delight McMuffin – 250 calories

Subway: 3” Bacon, Egg and Cheese – 200 calories

Starbucks: Protein Artisan Snack Plate – 370 calories

Denny’s: Scrambled Egg Whites, Chicken Sausage and Fruit – 230 calories

Dunkin’ Donuts: Egg White Turkey Sausage Wake-Up Wrap – 150 calories


...What are some of your favorite quick and easy breakfast options?

1. Place healthy foods front and center in the fridge and pantry so they are the first thing you see.
2. Use glassware or saran wrap that allows you to see the fruit or vegetables inside. 
3. Make these healthy foods easily accessible. For example: Wash and cut up fruits and veggies so they are ready to grab and eat. (And again, place them in a bowl with clear saran wrap so see the colorful and ready to eat fruit and veggies right away.) 
4. ‘Out of sight, out of mind’ – place higher calorie foods in the fridge drawers or in the top, bottom, or back of the pantry so it’s not in plain sight.
5. Be sure to buy a colorful assortment of fruits, veggies and other healthy snacks. - The more colorful - the more visually appealing!
6. Prepare ready-to-eat portions of healthy foods in advance so you can grab them before leaving the house.  Get the tupperware with one large spot for veggies and one small spot for low-fat dip.  
7. Place a bowl out on the counter with an assortment of apples, oranges, pears and bananas. Seeing the fruit each time you enter the kitchen can remind you to grab a healthy snack on your way out the door and even keep you from going to the pantry at all!

Now that you Know More About Diabetes and Diabetes Management - below are a few additional "Do's" and "Don'ts" to keep in mind when managing diabetes....

DON’T Fear Carbohydrates:

Carbohydrates are an important part of a balanced diet for those with or without diabetes.  Carbohydrates are found in starchy foods like rice, pasta and breads and are also present in grains, fruits, milks and starchy vegetables such as potatoes and corn.  According to The American Diabetes Association (ADA) individuals with diabetes should take in approximately 45-65% of their total calories from carbohydrates.

DON’T seclude yourself from eating with others:

While people with diabetes should monitor their daily nutritional intake, there are food foods that are completely off limits.  People with diabetes should make sure that they are getting a balanced portion of carbohydrates, fats and proteins, but really, any health conscious person should do the same.

DO Keep Up Physical Activity:

Activity is an important part of a healthy routine for any person, particularly those with diabetes.  The American Diabetes Association recommends at least 150 minutes per week or an average of 20 minutes per day of physical activity with moderate intensity.

DO Keep Your Weight in Check:

For those who have diabetes and are overweight, a weight loss of even 5% of the total body weight can lead to significant improvements in glucose control.  Those with diabetes should ask their doctor to recommend an ideal weight and/or weight loss plan.

As with any other disease, it is important to check with a physician before starting any treatment or diabetes management routine.

Click here to order your Free Diabetes Wristband to help encourage Diabetes Awareness  

Those who are diagnosed with diabetes live with the constant challenge of trying to regulate their blood glucose levels through meal planning, physical activity, weight control, medications and/or insulin.


Management of these levels is a delicate balance.  However, those who over-regulate their levels can also run the risk of having low glucose levels.  Problems associated with low glucose can include risk of unconscious hypoglycemia.

The American Diabetes Association (ADA) recommends that individuals with diabetes be personalized by a doctor or other certified nutritionist to help adhere to an individual’s particular circumstances.  The Institute of Medicine did however establish a Dietary Reference Intakes (DRIs) to be used as a basis.  The DRIs recommends a diet that has:

• 45-65% total calories from carbohydrates
• 20-35% total calories from fat
• 10-35% total calorie intake from protein.

Physical Activity:

The ADA recommends at least 20 minutes per day of moderate intensity physical activity.  Some common forms of physical activity include:

• Walking
• Biking
• Jogging
• Aerobics

Weight Loss:

A substantial amount of control over glucose levels can be gained with a mere 5% loss of the initial body weight.

The 5% loss weight loss mark can also signify measurable improvements in blood pressure, cholesterol and reduced the risk of heart attack.

Medications:

When diet and exercise are not enough to control a person’s diabetes, it is time to rely on a medication to help with glucose regulation.

Medications can increase the amount of insulin produced by the pancreas, decrease the amount of glucose produced in the liver and help insulin to work more effectively.

Insulin:

Insulin is required for those with Type 1 diabetes.  Some with Type 2 may also require insulin, but this is subject to individual factors and will be determined by one’s physician.

As with any condition it is important to ask a physician before starting any sort of treatment or diabetes management routine.

November is officially 'American Diabetes Month'.  Yet - before allies can be rallied to help to defeat diabetes - we must first understand what it is...


What is diabetes?  What are its causes, methods of treatment and safe methods prevention?

Diabetes is a disease that develops when a person’s insulin is not effective, or when a person’s body lacks the ability to create enough insulin.

What is insulin?

Insulin is a hormone that helps the body to regulate and process carbohydrates such as starch and sugar into calories.  Without this hormone, the body has a high blood glucose (sugar) level, and individuals must be careful about the amount of carbohydrates and sugars they intake in their daily diet.

It is estimated that 7% of Americans have diabetes.  Out of that 7%, almost one-third have yet to be diagnosed.  While anyone is susceptible to this disease, www.diabetes.org does ascertain that certain races are more highly susceptible to developing Type 2 Diabetes:

Type 2 Diabetes is most prevalent in:

• African Americans
• Latinos
• Native-Americans
• Asian-Americans
• Pacific Islanders

Also, while truly anyone is at risk, there are a number of other factors that can increase one’s risk such as:

• Having a family history of diabetes
• Anyone age 45 or older
• Not performing routine exercise
• Anyone who is overweight

These are all individuals who are at a much greater risk for developing Type 2 diabetes.

If left untreated or if poorly managed, diabetes can cause nerve damage, numbness in the fingers or toes, damage to the eyes, kidneys, heart and/or nervous system.

No matter your risk factors, there are some steps that can be taken to decrease those risks, and some forms of diabetes can be prevented completely.

Measures can be taken to control diet, activity, weight, and medications and/or insulin can be prescribed by a doctor to help manage or even avoid the onset of diabetes.

Research performed by the Diabetes Prevention Program proved that 30 minutes a day of moderate-intensity physical activity combined with a weight loss of 7% of the initial body weight was successful in reducing the risk of Type 2 Diabetes by 58%.

 Hopefully, with an increased awareness in health risks and management techniques, diabetes can be better managed or avoided far more often in the next years.

Click here to order your Diabetes Wristband to help keep awareness going all year long:
Diabetes Wristband

Getting back on track following a setback in your weight loss (or any goal!) is not easy.  However, there are a few practices that will help minimize the negative effects of such a setback.

1)  First, remember that set-backs are a normal part of reaching a weight loss goal, or any goal.  It’s all about how quickly you get your mind ‘back in the game’.  Setbacks will happen again in the future; so, the faster you can re-motivate yourself this time, the easier it will be to do so next time.  Keep in mind that the true key to success is not to keep from falling, but to learn how to get back up and moving as quickly as possible.

Often when we are feeling negative, we will single-out and dwell on all the other negative things going on.  After all, ‘misery loves company’.  

But instead of focusing on the frustration you feel knowing that this is the third challenge you’ve faced, or lamenting that the challenges are going to keep coming…try instead to use those ‘combative’ feelings to tap into your competitive side...Dig down into the part of you that says, ‘bring it’, and ‘forget climbing the hill, I want to tackle that mountain!’  

Try to think of the problems that lie ahead, instead, as additional obstacles for you to overcome that will simply make your success that much sweeter in the end.  After all, are you more proud of an accomplishment that was easy and simple?  Or one that was an epic journey riddled with pitfalls?

2)  Also remember, you are not alone.  No one who has ever achieved a worthy goal has done so with a perfect track record. 

Here are just a few examples:

• Henry Ford:  Failed in his early business ventures and was left broke 5 times before he successfully founded the Ford Motor Company.

• Walt Disney:  Was fired by a newspaper editor who said he “lacked imagination and had no good ideas.” 

• Thomas Edison: Was fired from 2 jobs and made 1,000 unsuccessful attempts at the light bulb before one attempt finally worked.

• Oprah Winfrey:  Was fired from her job as a television reporter because she was said to be, “unfit for TV.”

3)  Next, while you may be discouraged by a loss of progression the scale, keep in mind that something you have not lost is knowledge.  Knowledge of how you reached that goal to begin with (which may have taken some trial and error the first time around) can now be put into place and work for you much more quickly this time.

4)  Also, review your successes and remind yourself of how far you have already come.  Are you more energized than you were when you began?  Liking more fruits and veggies?  Are you still down 2 sizes from where you started?  Recognize and credit yourself for improvements that you have already made, and set a specific goal for the next small milestone you want to reach. 

5)  Also, don’t forget to celebrate how ‘it could have been worse’.  Even though you may be lamenting a gain of 3 pounds over vacation, think back to previous vacations...How much do you think you may have put on during those vacations when you didn't already have a few healthy practices in place?

Instead of thinking in ‘black and white’, or ‘perfect or terrible’, celebrate the gray areas; celebrate that “it could have been much worse”.   Because, for every pound you avoided gaining, that’s a huge win.  Reminding yourself of these small wins keeps you focused on the positive and help get you re-motivate more quickly.

6)  Remember too, most gains put on after you have reached a new low on the scale are partly water weight and will off quickly.  Just like exercise, if your body has been at a certain fitness level or lower weight recently, it will be able to get back to that stage far more quickly the second time.

7)  Finally, track any and all factors related to both the slip and to your recovery.  This way, you know both: what to watch out for and possibly to differently next time, and also what works to help get you re-motivated ASAP.

“You don't drown by falling in the water, you drown by staying there!" 

(Edwin Louis Cole)

For a few years now we've had the treadmill upstairs in the corner of the living room.  Recently, we decided to move it to the basement....

...Last week, in order to move around some furniture in the living room we moved the treadmill to the end of the hallway - a temporary 'halfway to the basement' spot....

Unfortunately (or so I thought) this means that I literally have to step over / scoot around the treadmill each and every time I walk back and forth down the hall to get to the bedroom, go to the bathroom, change the kids...etc.

But then, another new development began...

I've now run on the treadmill EVERY DAY since moving it to this - admittedly inconvenient - yet highly conspicuous spot!   In fact: most days I've run on it MULTIPLE times!

...Why is this...?

...Simple!  Each time I step over, around or stub my toe on it (ouch!) I am physically reminded about my running goals, my weight loss goals and in my minds eye I remember how great it feels to start pushing it to higher and higher speeds and feel those endorphins rushing through me!

The moral of the story?

While I doubt the middle of the hall will be the permanent location for the treadmill - it is obvious that placing elements of your goal where you literally have to trip over them - sets you up for success!

So what are you goals?

...Fill your pockets with notes, your calendar with reminders, your bathroom mirror with sticky notes to keep it on your mind!

...Want to start working out in the mornings?  Set your alarm across the room and place your workout clothes and shoes up where you will see them.  Ok, maybe not where you'll actually trip - please don't blame me for any half-awake nosedives! (Unless that is what it takes to wake you up and get you moving!)

The point is - make tasks to reach your goals goals 'smack-you-in-the-face' as often as possible - set yourself up for success by laying out obvious, easy and straightforward reminders Anywhere & Anytime you can!

There is a story they tell of two dogs.  
Both at separate times walk into the same room.

One comes out wagging his tail
while the other comes out growling.

A woman watching this goes into the room to see 
what could possibly make one dog so happy
and the other so mad.

To her surprise
she finds a room filled with mirrors. 

The happy dog found 
a thousand happy dogs looking back at him 
while the angry dog
saw only angry dogs growling back at him. 

What you see in the world around you 
is a reflection of who you are. 


Keep this story of the two dogs in mind as you go throughout your day.  See how often you frown - and see that frown returned or better yet - see how often you smile - and then see that smile returned!

The world around reacts to us while we think we are reacting to the world.

Start by choosing happiness and see how your world begins to smile (or wag its tail) back at you!

Myth: Fat is “bad” and needs to be eliminated from your diet completely.

• ·         Bacon
• ·         Poultry skin
• ·         Ribs
• ·         Hotdogs
• ·         Sausage
• ·         Coconut oil
• ·         Palm oil

• ·         Cheese
• ·         Sour cream
• ·         Butter
• ·         Ice Cream

• ·         Olive oil
• ·         Canola oil
• ·         Nut

• ·         Fish
• ·         Flaxseed
• ·         Walnuts
• ·         Soybeans

• ·         Cold water fish such as salmon, herring, mackerel and anchovies
• ·         Flaxseed oil
• ·         Flax seed
• ·         Walnuts