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(You can also read this article on the Courior and Press Website- http://www.courierpress.com/news/2008/apr/21/let-summer-clothes-serve-as-incentive/) 

It’s that wonderful time of year when we all sit back with a smile at the return of green grass, flowering trees and birds chirping and we seem to have a little more “oomph” in our step. That is, until we start to see the swimsuits, shorts and summer clothing popping up in the stores.

For many, the thought of standing in a bathing suit in front of a full-length mirror sends shivers down the spine.

I always think of springtime as a wake-up call for the healthy mind-set. Like many warm-blooded mammals, you’ve taken comfort behind your big warm sweaters and jackets for the last several months. What you didn’t think about was that by indulging in your favorite cold weather comfort foods, you have stored up some warm layers of your own. Now when you peel away those sweaters — Bam! — you’re waking up on the floor in the dressing room, having fainted at the sight of yourself in a swimsuit.

Good news: It’s early spring and we have a good month before we drag out the swimsuits and tank tops. If you start today — make a plan and stick to it — you can make significant progress by shedding a few pounds, improving your health and feeling a whole lot better as we enter the summer months.

Unfortunately, most of you think that to achieve this, a diet is in your future. Nonsense! I’m going to step on some toes here and say this with my head held high: Dieting is for lazy people who mean well but don’t want to make the effort to learn how to change their unhealthy behaviors.

Until we lose the quick-fix mentality, we will always yo-yo with our weight and have to “diet” every spring for the rest of our lives.

I could list about 100 things you could do to change your lifestyle, eat healthier and burn more calories. What I ask you to do right now is to make this the last spring that you have to be fearful of the smaller-clothing-coverage months ahead.

Do your healthy living homework, educate yourself on what healthy eating really means, and seek out a form of exercise that you enjoy instead of dieting a few pounds away only to gain them back (and then some) next winter.

You have the power to decide, and you have access to a wealth of knowledge via the Internet, magazines, books and local wellness professionals. You have the power to change your mind-set and lifestyle any time you want to. Now all you need to do is take action.

By summer you might just be admiring a healthier, happier and slimmer you in that mirror — one who plans on sticking around for good this time.

If you need help learning what food are healthy and how to make them teasty enough for your whole family to eat then check out… www.grocerytour.com

 Best of Health,

 Darlene

NOTE: This is from my bi-wekly article in the Evansville Courier and Press BUT Anyone…Anywhere can use this info. Americans in general are in BIG trouble and need a wake up call! Enjoy… 

I have lived in many wonderful cities — Dallas, Santa Monica, Hollywood — but there’s something about good ol’ Evansville you just can’t replace. I have wracked my brain trying to pinpoint what makes my corn-fed friends so much friendlier and why I choose to live here compared with the excitement I used to experience in the bigger cities.

In the end, I always come back to the people. Evansville to me is family. People here are focused on family, friendships and living a “good life” away from the crazy life that the larger cities bring. However, there is something we miss that could impede that quest for a good life.

We are so busy working hard for our families, running here and there trying to raise well-rounded kids, worrying about new stadiums and parks that we are losing sight of the one thing that allows us to enjoy it all — our health.

Indiana has an adult obesity rate of 26.8 percent, ranking it the ninth heaviest in the nation, according to a 2004-2006 study by the Trust for America’s Health. Even scarier is that our childhood obesity rates aren’t much better. Can you say, “Monkey see, monkey do”?

My Evansville-area friends, you simply must give yourself a reality check and ask some hard questions:

-Are you at a healthy weight?

-Are your blood pressure and cholesterol rates within the normal ranges?

-Are you raising your children to make healthy choices? Do they even know what healthy choices are?

If you answered “no” to any of these, you need to take a long hard look at what your future, and your family’s future, will look like if you don’t make some changes.

I don’t say this to scare you, but maybe that’s what you need. It’s what I call “a big fat kick in the pants to healthier choices.” We have this mentality of “oh, it’s only one Big Mac” or “it’s just a Pop-Tart — they are kids, you know.”

Come on — take a look around next time you’re at the mall. I think you’ll realize that those Big Macs and Pop-Tarts are adding up.

We are getting too comfortable in our laid-back Midwestern lifestyle. If we don’t do something, we will continue to climb that national obesity scale, and, folks, Hoosiers are better than that. We are not lazy people, but the numbers are indicating something a little different.

Let’s make some healthy changes together and help Indiana slide down the obesity scale. How? It all starts with choices.

You must choose to change. To help you here are a few great resources:

-I challenge you to go to www.in.gov/inshape/ and take a look at Gov. Mitch Daniels’ In Shape Indiana program. This is a top-notch free resource. Learn how to quit smoking, eat healthy and exercise, regardless of whether you are 8 or 80 years old. There’s also a way for you to e-mail questions to the site’s nutritionists and personal trainers.

-At www.sparkpeople.com you will find healthy living information as well as a support community. You can sign up for daily e-mails and join online support groups in the Evansville area.

-Need healthy recipe information? Look up www.foodfit.com for meal ideas.

-If you still have questions, come by my Web site, www.lifechanginghealthysolutions.com, and submit your questions. I would be honored to help my fellow Hoosiers and to see that No. 9 obesity ranking plummet.

I have a love-hate relationship with New Year’s resolutions. On one hand, anything that causes us to take a moment to seriously reflect on where we’re headed in life is a good and valuable thing to do. The end of the year is a perfect time to take an honest look at the status of our health, spiritual life, financial status, family relationships or any other major aspect of life that will determine much of our long-term happiness.

But as we all know, resolutions can also be a not-so-serious attempt at healthy and positive changes (changes that we never really intended on keeping in the first place). Studies have found that 60 percent of people who set a New Year’s goal give up on it within three months. So what does take to be in that ever desirable 40 percent club?Here are some key strategies to make your new habit stick:

Have a positive attitude — By focusing on the “I wills” instead of the “will nots,” you put yourself in the right mental attitude for successful change. If you remind yourself of all the things you shouldn’t do or can’t do, it makes your effort a negative experience, which is not what you want to invite into your life.I recommend that you write a few of your “I wills” on a sticky note and post them on your fridge and car dashboard, in your wallet and on your computer monitor. This keeps the positive change ahead of you at the forefront of your mind and in focus throughout your day. When moments of weakness strike, you will be armed with a clear vision of what you want to accomplish, and that negative thought will be busted before it has a chance to ruin your new, healthy quest.

Gain control through learning — If weight loss is your goal, learn everything you can about healthy eating and exercise. Simply taking a diet pill or jumping on a fad diet is not going to teach you to live a healthier lifestyle or keep that weight off for a lifetime. There are many great online resources available to help educate you on the ins and outs of healthy eating and exercise.www.fitday.com — a free online diet journal and calorie counting tool.

www.foodnetwork.com — go to the healthy eating section for great recipes.

www.eatright.org — American Dietetic Association Web site that has great references and articles.

www.prevention.com — everything you want to know about exercise and healthy living.

www.lifechanginghealthysolutions.com — this is my own site. I have free healthy living information for you there.

Keep your eyes on the prize — It’s one thing to want to lose weight, but don’t make that your entire focus. Also remind yourself that if you lost weight you’d lower your risk of heart disease, diabetes and hypertension. You’d also increase your energy, boost your confidence, feel more attractive and fit easily into your clothes.If your goal is to stop smoking, you can add reducing your risk of lung cancer and heart attack to your list — not to mention that you will no longer have “smoker’s breath” (yuck!), your clothes won’t stink like smoke (you might not be aware of the smell the smoke in your clothes, but everyone around you notices — trust me) and you’ll save money by not having to buy cigarettes anymore.

Now, that’s what I call a life-changing prize.

If you are anything like me, you are still scrambling to find last-minute gifts for the loved ones in your life. Why not go a little above and beyond and give them the gift of good health? I know it sounds a little corny, but compared to another sweater that they won’t wear or a CD they will just end up exchanging, this is something that will actually make a difference in their lives. I know you don’t have much time left for shopping so I have searched locally and on the web for the best healthy gifts that you can still get before December 24th (hurry most online orders are due today)!

Gift: Great Harvest Bread

One of my favorite and most inexpensive gifts to give (and receive) is a healthy and wholesome loaf from Great Harvest Bread. There are many great local bread companies but I love Great Harvest because they use freshly-milled whole grain wheat flour and they have some of the healthiest breads in town. I suggest you go with their gift pack which gives your recipient little cards that they redeem for 1 honey loaf, 1 loaf of their choice and a jumbo cookie, all for only $12.

Gift: a Subscription to a Healthy Magazine.

Some of my favorites are Cooking Light, Prevention, Shape, Fitness, Health and Men’s Health. Most will be around $12-18 for a year’s subscription and it really is a gift that gives all year long.

Gift: Gaiam Walk Fit Kit Pedometer

This little gem keeps track of daily steps and calories, plus it includes a stop watch and distance counter. Anyone trying to improve their health and stay more active will love this easy to use pedometer available at www.target.com for only $24.99.

Gift: CalorieSmart

I always say that weight loss is all about calories in and calories out. This portable, pocket sized, handheld device will take all the work out of monitoring your calories taken in from food and spent during exercise. It contains nutritional info for over 35,000 foods and even includes menu items from over 250 restaurants. Plus it allows you to enter your daily workouts so you know exactly where you stand at the end of the day. This is a wonderful tool that will certainly help take the headaches out of weight loss and food monitoring. $80 at www.amazon.com.

Gift: Local Lessons/Classes

I met a man the other day whose wife bought him a “Tennis in No Time” beginner’s tennis class from a local tennis club four years ago. He’s played tennis regularly ever since. Why not give your active loved one tennis lessons, golf lessons, a Yoga or Pilates class, dance lessons or a healthy cooking class? Sometimes something unexpected can end up being the best and most memorable gift. For ideas and types of classes available call local a Yoga studio, any of the local gyms, tennis or golf clubs or try looking up cooking lessons in the yellow pages.  

Gift: Reebok Adjustable Weights

These are great for the home exerciser. They are space-saving, adjustable hand weights with 5 settings from 2.5 to 12.5 pounds each dumbbell. No more buying 3 or 4 sets of different hand weights - all you need is this one set and you are ready for any workout. $61.99 at Target or look for them online.
 

 (this is the 11/19 unedited version of my bi-weekly article in the Evansville Courier & Press)

 I love Thanksgiving. For me, it’s much better than Christmas due to the fact that the holiday season hussle, bussle and stress haven’t taken over my already crazy life. Nope, Thanksgiving is family time and with that comes mountains of food that could feed an army (or in my families case a small third world country).  As much as I love all the wonderful holiday fare I must say I don’t love the after effects which usually include being sprawled out on the sofa, top pant button undone, reeling in some sort of turkey day triptipan coma. I think I can get an amen to that. 

Did you know that the average Turkey Day meal is around 3000 calories ( the average daily intake is 2000 calories!). Think I’m exaggerating? Check out http://walking.about.com/library/cal/blthanksgivingcalories.htm and you can calculate exactly what damage you might do this Thanksgiving. Interesting but a bit scary. According to Cedric Bryant, American Council on Exercise chief exercise physiologist, “A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal.” I don’t know about you but I have better things to do on Thanksgiving than spend 4-5 hours exercising. Dr. Bryant goes on to say, “Many people don’t just stop at the meal.  Snacking throughout the day can lead up to a total caloric intake of 4,500.” The moral of this story? Show a little control at the table this year and consider offering a few healthy options for your loved ones.  

Before you all get your panties in a wad and leave me ugly messages about poo-pooing on a holiday (I remember you fall festival people), let me just say, I want you to enjoy this wonderful day and all the joys it brings. I just think that in this day and age where two out of three Americans are overweight we should be a bit more mindful of how much we are eating, even on holidays. So, to help you create a bit more “healthy” Thanksgiving tradition I thought I would throw out a few ideas that are tasty and good for you to boot. Pumpkin- It’s not just for pumpkin pie y’all. Use pumpkin (or sweet potatoes) instead of plain white potatoes when making your mashed potatoes and gravy. You’ll be adding a highly nutritious vegetable, rich in antioxidants, fiber and vitamins, always a good thing. Plus it will be a nice and colorful surprise for your family and friends. Or make this quick and easy pumpkin soup: combine cubes of fresh pumpkin (or use canned unsweetened pumpkin) with chopped onion, clove of garlic, and low fat/sodium chicken broth. Cook until tender and then puree until smooth. Add a little cinnamon or nutmeg to really capture the Thanksgiving spirit. 

Cranberries- Now, I don’t know about you but every year my mom plops down a can of cranberry sauce (usually still I the can shape) and every year she is the only one who eats it. Why not give this fruit that cleanses and purifies the body its due respects.  Besides this time of year we can all benefit from this yummy berry which is full of antioxidants that strengthen the immune system and have been shown to reduce the risk of some types of cancers and other chronic diseases. My favorite way to add spice to this usually boring lump of a dish is to add chopped apples, raisins, orange zest and holiday spices. For great ideas and healthy recipes go to www.oceanspray.com.  When it comes to Thanksgiving the healthiest thing you can do for your family is to shift the focus from food to family. Enjoy conversation and your loved ones but be mindful of just how much Thanksgiving vittles you are taking in. I don’t want to poo on your Thanksgiving dreams but with obesity percentages at an all time high (and getting higher) I think we all need to be mindful, even on Thanksgiving.  This time of year we tend to obsess over food and that’s not healthy in any season.  Slow down, have a little of your favorites but don’t over do it and put your focus on family this Thanksgiving. I promise you it’s a healthy move that you’ll never regret. Happy Thanksgiving friends.

I often preach about how as parents we need to put our foot down more when it comes to what our children are eating and drinking. I feel that most parents and grandparents (you guys are particularly bad about giving the kids too much junk) are in the dark when it comes to knowing just how much caffeine, sugar and chemicals that their children take in on a daily basis. Many just let the kids grab what they want, when they want then act all surprised when they end up with an overweight child, a child with health issues or severe cavities.Let me prove my point to you…

Take 9 year old Eddy (name changed so that my friends and family won’t ditch me for talking about them-LOL). Eddy is my son’s friend that comes over from time to time. He has some serious “hyper-tendencies” and I believe takes medication daily to control his “condition” (I can go on about that one also but another day).

Given, we are a healthy household and I don’t keep the typical kid junk foods around but would you believe this kids mother sent him over with a bag full of junk food because she “just knew he wouldn’t eat my food”. You may think I’m exaggerating but his bag contained, fruit gummies, cheese crackers, a candy bar, Pop-Tart sticks and a Mt. Dew.

Talk about keeping a kid held back and never trying anything new. Because I find how parents feed their children incredibly interesting, I began to ask “Eddy” what kind of foods he eats and likes. First of all he explained he hates water and milk and refuses to drink anything but soda and Kool-aid Jammers. He also never eats a single vegetable (which he said with a very proud smile) and will only eat hot dogs and chicken nuggets. He said he hates eating breakfast and if he eats anything it’s a donut or Pop-Tart. And might I add I always see this kid with candy in hand.

I asked him what his favorite fruit was….long pause…(his brain a workin’ hard here)…he finally said to me “what’s a fruit again?” Now I’m sure he knew what fruit was but he couldn’t think of a single one that he liked to eat. NOT ONE! (He said his mom doesn;t keep fruit around). I went through the list banana…nope, too mushy….apple…nope, don’t like the skin…orange, “yuck”…COME ON! I couldn’t believe it!

Later I very cautiously spoke with his mother and she explained that she tries to get him to eat better but he won’t try anything. I explained she really gives him no reason to because she will turn around and give him the other stuff the second he won’t eat the healthy stuff. Plus, she and her husband make no attempts to eat all that healthy so why should “Eddy”. Just doesn’t work that way.

1) You must make the decision as a family to eat and live healthier. Get rid of some (yes, I said some…it is a process ya know) of the unhealthy things, limit how much unhealthy/junk food you and your family eat or just stop buying it all together (my preference).  

2) Put some effort into finding healthier recipes you all like, snacks that are tasty but not full of crud and sugar and just make this whole healthy thing a new adventure instead of a punishment or chore. You didn’t learn to walk overnight and learning to shop, cook and eat healthy doesn’y happen overnight either.

Solutions are there…you first need to be willing to make the changes as a parent…then your kids are more likely to accept and follow. If you aren’t doing the deal then why should they? Also, get the kids involved in cooking and preparing healthier foods. They will be more likely to eat the food they cook then be forced to eat something YOU say is “good” for them. I do this often when I want my kids to try a new recipe or food.

Just Remember, YOU ARE THE PARENT! YOU CALL THE SHOTS! PERIOD!

Look, I know that you can’t be there all the time and kids will trade their carrots for a ding-dong any day BUT you can show them how to make better choices and grow their taste buds for healthier foods simply by walking the walk at home and providing tasty alternatives to the usual chips, soda and sweets. Yes, you will have to do some work and start showing them by WALKING the WALK YOURSELF but aren’t your kiddo worth it?

I often get a lot of flack from moms when I say “buy the healthy stuff and don’t have the other junk around” (except as an occasional treat). I feel that when they get hungry enough they will at least try your Whole Wheat Spaghetti and Pita Pizza, English Melts, Hi-Protein Pancakes or Sunrise Shake (all of which you can learn about in my Healthy Grocery Store Tour Kit). They aren’t going to starve, I promise you. If you are consistently encouraging them to make better choices AND explaining why the other junk is bad for them they will take you up on SOME (I’m not that unrealistic) of the new healthier options you are making available to them. 

My point is very simple today, take a good hard look at whether or not you are really giving your kids opportunities to be healthy or if YOU are the reason they are making the poor choices in the first place. I know that’s kind of a crappy thing to say but they don’t buy the groceries…you do. What you expose and teach them when they are little will set the stage for the rest of their lives.Hang in there parents and grandparents! There is a wealth of info out there to help you. Keep your eyes peeled for healthy foods and recipes. Always be willing to try new stuff and the little guys will see that and catch on, it may take a bit, but they will eventually come around.

Raising healthy kiddos is hard these days but IT IS POSSIBLE, with effort and consistency!Check out my main page and you will see many resources I have available for you. Recipes, exercises, articles, my newsletter and Healthy Grocery Store Tour DVD. Feel free to post your feeling and thought below (good or bad). We can all learn from each other. Take care and raise those kiddos healthy…there’s no telling what they will achieve!

Darlene

It starts on Halloween and doesn’t stop until New Years…the demise of our healthy diet and lifestyle. Every year we go into the holidays with good intentions and come out with an extra 5-10 pounds and some serious doubts to whether or not we will ever get the weight off and keep it off.

You should start with this question…are you willing to give a little here and there and show a bit of self-restraint this holiday season in order to keep from ending up with belly that resembles Santa? If your attitude is to go hog wild and just “diet” come the New Year, well, good luck with that. However, if you want to get through this season with as little damage as possible, while still enjoying the holidays, then start with these 5 easy strategies:

1) PLAN! Get a calendar and write in all parties and events immediately as you are informed of them. Also write in planned shopping days or family functions…down to your kids sport or music practices and programs. Now, pencil in 5 times each week where you can do some form of exercise. Yes, I said 5 (3 at the least). So if you know you have a party on a certain evening, plan to exercise that morning before work or walk at lunch instead. When you don’t plan your workouts the busy season will get the best of you and exercise will be the first thing you cut out. Remember, all this exercise is THE KEY to burning off the excess fat and calories you will most certainly be taking in. Just think about how many extra candy dishes, baked goods, food gifts, etc. that float around this time of year.

2) Clean House! If you have a party get ride of the non-healthy foods ASAP! Throw out ALL the seasonal treats, chips, cheese balls, sweets or other high calorie and high fat foods right after the party (or simply send EVERYTHING home with your guests). That’s right, throw them out! If the “bad” food is not sitting in your kitchen you won’t be tempted to eat it!
3) Don’t go to that party hungry! Have a half of a turkey sandwich, spoon full of natural peanut butter, handful of nuts or a piece of fruit before that party, especially the parties that start late in the evening. If you go to a party starving you will most certainly overindulge on food and drink, not so good for the ol’waistline.

4) Don’t stuff yourself! If you are at a holiday dinner and don’t want to overindulge I have a fool proof way of keeping yourself from overeating. (oh, and by the way, there is NO rule that says you have to eat everything on your plate.) Discretely shake lots of salt all over your food when you find yourself starting to feel the slightest bit full. It will appear you are still joining in on the fun, socializing with plate in hand, but that little trick will keep you from continuing to eat when you are already full and satisfied.

5) Choose Wisely. Look, I’m not about to tell you to skip all of your favorite holiday foods. What I will say is portion control! Have a little of your favorites but NOT a lot. Fill up on the turkey (breast only, no skin), watch those casseroles and lean heavier on vegetables that are au natural, watch the high fat sauces and gravies, limit alcohol and drink lots of water!

This has been a tough week in the Nicholson household. Not only have Barry (my husband, marketing director, business partner and best friend) and I been bombarded with work launching my cool new healthy living quiz (www-dietplans.info) and free telewebinar: “The Unadulterated Truth About Losing Weight and Keeping It Off For Good: What Thin, Healthy People Know About Dieting That Yo-Yo Dieters Will Never Know” (take the quiz and you can set in on the webinar for free).

Ialso have 3 article deadlines for Friday, my son gets out of school early today and tomorrow, a parent teacher conference today, Spencer has drum lessons, an exercise class to teach tonight…Oh, and we have also had a sick kiddo in the house to boot. A 4 year old sick kiddo! Yikes!

Everything in me wants to throw cooking dinner and exercising down the drain BUT I know that’s not going to do anyone, any good if I do that, especially me. I get grumpy, feel sluggish, I beat my self up and I get much less done when I stop taking care of me. When I keep on track I get more accomplished with my work and writing, I’m a much less stressed out mom and it keeps my immune system up to fight off the crud going around the house.

Why am I telling you all this? BECAUSE LIFE’S CRAP HAPPENS…deal with it! This time of year, Halloween through New Years, we are just looking for reasons to skip workouts and pick up fast food for dinner. Don’t do it! Stay strong and get rid of that darn “stink’in think’in” that keeps you from finding solutions to life’s challenges. This “life crap” and time issue is the number one problem I see when clients struggle with living that healthy lifestyle I preach about so often. You need to find SOLUTIONS!

I had to get my booty into the gym at 5:30am this morning, I had to get yesterday’s workout in late in the evening and tomorrow it’s going to be a late afternoon jog. Dinner yesterday was a slow cooked crock pot meak that I put in early in the morning because I knew i wouldn’t have time when I got home and today it may have to be a rotisserie chicken I pick up from the store (breast only) and a salad. Planning and focus….that’s the key(s) to surviving the crazy weeks and the busy holiday season.

Don’t throw in the towel and give up when things get crazy…take action and stay focused on your goals. You’ll never reach them if you let everyday set backs get the best of you. If you need a bit more help, info and inspiration be sure to check out my site. www.lifechanginghealthysolutions.com.

I’m here for ya friend!

Best of Health,

Darlene

So, what did you have last week? Pronto Pup? Brain Sandwich? Funnel Cake? Homemade Fudge? All that “good eatin” gotcha feeling mighty sluggish and a belt loop size bigger? 

Oh yeah, next year I’ll make sure my article gets in BEFORE the Fall Festival…look out!

For more healthy eating and lifestyle information be sure to check out my Healthy Grocery Store Tour at www.healthygrocerystoretour.com. If you hurry you may still be able to get in on the $94.85 in FREE goodies!  

Check it out! www.healthygrocerystoretour.com

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Sometimes we make all this being healthy and weight loss stuff much harder than it really is. We over-think it. Counting points, steps, carbs, protein and whatever else we can come up with.

I have a friend that says when you need to really think something through…”just break it down to the ridiculous”.

So, today let’s just start with the most basic concept. 

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Calories in….Calories Out
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I want you to do this for one reason, and one reason only. AWARENESS!

Most of you have no idea how many calories you take in, how many you burn off or how any you are supposed to have.

Calories give energy. The average woman burns about 2,000 calories per day, a man about 2,500. Now this is a basic count and is not for weight loss. Most people can lose weight if they keep their calories around 1500 per day BUT your best bet would be to have a doctor, dietician or nutritionist calculate what your caloric intake should be for weight loss. They would need to take into consideration your weight, height, medications, activity level and overall health.

You can calculate this for yourself if you go to my website www.lifechanginghealthysolutions.com and check out this article on Calculating Your Caloric Needs:

How Many Calories Do I Need To Lose Weight?
Now this number is to maintain your current weight. Obviously, in order to lose you need to take in fewer calories and/or burn off more calories.

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BURN, BABY, BURN
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Many people ask me how I find time to stay in such good shape, when I’m a busy business owner, speaker, writer, mom and instructor and whatever else I think of each week.

Well, yes, I do eat very healthfully. And I exercise around 5 days a week. But one of the things I think I do better than most is staying active all the time. Even though I write at a desk most days, I get up a lot. My office is downstairs and I am constantly walking up and down, all day long. I rarely sit and watch TV (except on Thursdays…Survivor Night!..love that show!) and when I do sit it’s not for long. Even on our TV night I stand and fold clothes while I watch.

I park at the back of parking lots, take the stairs and walk at a bit faster pace than most…just ask my kids they are always telling me I’m going too fast.

My point is I move - and so should you. Find ways to get moving more often and you will burn more doing everyday stuff. If you sit in front of the TV or sit and read all the time, you are not only going to miss out on lots of calories that could be burned off, but it slows your metabolism down too. So tape your show, get an audio recording of your book and get moving, will ya?

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A LITTLE PERSPECTIVE
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Calories IN

• 12 oz. cola- 150 calories
• 1 cup ice cream- 540 calories
• Pint of beer- 148 calories
• 1 glass sweet wine- 226 calories
• Premium Grilled Chicken Sandwich from McDonalds- 420 calories
• 2- 1oz slices of cheddar cheese – 226 calories
• 2 oz potato chips- approx. 300 calories
• 3 oz steak- 230 calories….5oz – 470
• 1 Bacon, Egg and Cheese Biscuit (McD’s) – 450 calories

Calories OUT (keep in mind this is non-stop for one hour calorie counts)

• Sexual intimacy 108 per hour (could be more or less…sort of depends?)

• Cleaning house, doing laundry, scrubbing tubs, going up and down stairs, cleaning refrigerator, picking up clothes (doing a lot of squatting down, bending over and picking up)  130 cal/hour

• Weeding a garden (stooping and bending), bagging up discarded weeds, pushing mower, carrying away bags of weeds and grass, breaking a sweat- 230 cal/hour

• Yoga, breaking a sweat – 230 cal/ hour (more for intense power or “hot” yoga)

• Light exercise, walking 2 1/2 miles per hour, sweating somewhat – 250 cal/hour

• Circuit Weight Training- moderate weights (8-12 reps so that the last few are difficult), moving quickly to each stations, 30 seconds rest between- 540 per hour

• Exercising using an Elliptical or Rowing Machine (staying in your target heart rate for 20-30 minutes)-  850 calories/ hour

So you can see how this can add up…in your favor or against you? The key is being aware. Knowing how much you are taking in and burning off. Keeping a food and activity log will help keep you “in the know” and on track.

Oh, and if you want to burn an extra 90 calories go grocery shopping! But before you do, check out my Healthy Grocery Store program…it will ensure you not only burn off some calories but learn how to control the one’s coming in!

www.healthygrocerystoretour.com

Best of Health,

Darlene

P.S. Quick ways to save yourself some calories…drink more water instead of cola, juices or other high calorie drinks. Skip the ice cream and try a little low-fat frozen yogurt, skip the beef and try more lean chicken and fish.

You can do it! And I’m always here to help! Check out my site for lots of great tools and tips.