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  (this is the bi-weekly article that appeared in the Evansville Courier & Press 12/03/07)

I often preach the benefits of a healthy lifestyle — eating right, exercise and a positive mental attitude. However, this week I want to switch the emphasis away from the usual suspects and touch on the one thing that will throw a wrench in your healthy lifestyle faster than you can say “Can you supersize that?”

Stress! Stress is oozing out of our pores this time of year, and if you don’t take action to decompress, it will mean bad news for your health, not to mention suck the joy right out of this wonderful season. Let me explain.

Two years ago, my holiday stress meter shot off the charts. I had just about killed myself trying to be “super Christmas mom” and squeeze every possible thing into our holiday schedule. I had to get the kids’ picture taken so I could send out the cute little Christmas cards; help with the Christmas program at church; the kids both had school programs to be in; and we had several parties to attend. I baked cookies for family and friends, made personalized ornaments for my training clients, decorated the house for our own party for about 50 people and did Christmas crafts with the kids … all in addition to working and shopping almost every free evening and weekend.

How did I fit it all in? By sacrificing all the “me time,” skipping my workouts and getting very little sleep. It wasn’t long before I turned into a stressed-out Grinch, and, believe me, everyone knew it!

Last year I approached the holidays differently. For the first time in a long time, I enjoyed Thanksgiving and Christmas like never before. I realized it wasn’t about being everything to everyone — the holiday season is about peace, family, giving and faith. It’s not about hurrying, shopping and staying up till midnight baking cookies.

None of that stuff means much when those around you can’t stand to be near you, and you feel — and look — like a run-down mess.

So here’s what you can do to de-stress and find your healthy “joy” this holiday season:

1) Exercise. You know I couldn’t write an article without at least touching on health and fitness. This is the “me time” we all need to get the stress out. It doesn’t always have to be the super hard stuff. Get up and stretch, take a yoga class. Try your hand at Thai Chi, which is offered at many gyms. The stress of weight gain during the holidays is something none of us needs, so take some time to care for own well-being and everyone around you will benefit from your newfound peace and joy this season.

2) Lower your expectations. Christmas doesn’t need to look and feel like a Norman Rockwell painting with all the perfect cards, cookies and decorations. Family and friends aren’t going to disown you if they don’t get a card, and no one will complain if you don’t hang lights from your roof. Make time to kick back, listen to holiday tunes and sip on spiced cider with your loved ones.

3) Remembered the reason for the season. One of the biggest time savers and hardest moves I made was to skip some of the parties and programs. I also didn’t make home-made crafts for everyone, and I didn’t spend so much time shopping and fighting traffic (thank goodness for online shopping). What I did do is read the Christmas story with my children, finally enjoyed a peaceful holiday season, took care of my health, and thanked God for all the blessings in my life. Now that’s what healthy living is all about!

 (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

 The sound of rustling leaves, a brisk cool breeze…its fall yall! I absolutely love this time of year because the heat of summer is behind us (finally) and the outdoors just seem to come alive with color and opportunities for…drum roll please….fitness!

  Many times we think of exercise as something we must do indoors, in a gym or on an exercise machine of some sort. It’s like some unwritten rule somewhere that this whole be healthy, exercise thing needs to be a miserable experience and something you must do rather than something you enjoy doing. You know what I have to say to that? Baloney!

  October and November are the perfect months for taking your exercise outdoors because it’s no longer miserably hot, the leaves are changing colors and there’s just freshness in the air like no other time of the year. Let me tell you, some of my most productive days are those where I have walked outside before jumping into my workday. You think clearer, your attitude is better and you just have a better outlook because you know you have done something really great for yourself.

  So, here are several ideas that will help you take your exercise outdoors. Heck, most of these will be so much fun that I doubt you will even think of them as exercise at all! Oh, and get the whole family involved. If you have kiddos that are a little too into video games and TV then these are perfect for getting them off the couch and disguising exercise with something fun. As I always say, “a family that plays together stays together”.

1)      Mesker Park Zoo- a few hours of walking up and down all those hills is a great way to burn some major calories, not to mention, tone your tush. Bob’s Gym even offers a group walking class at the Zoo every Wednesday at 9am.

2)      Take a Saturday and head out to Land Between the Lakes- just 2 hours south into Kentucky and you’ll experience one of the most beautiful and fun afternoons you could ask for. They offer endless hiking trails, canoeing, horseback riding and mountain biking trails. Throw the family and your bikes into the van and head off for a day full of fun family fitness. For more information and directs check out ww.lbl.org.

3)      Take your walks outside to Wesselman Park or The State Hospital grounds. Don’t walk the same route everyday! You need to keep your body on its toes and mix it up with new scenery and terrain.

4)      Take advantage of the many local walks and running events. Don’t worry - you don’t need to be a major athlete to take advantage of these fun-filled healthy events. Registration fees are usually around $15 and are usually collected to raise money for area charities and organizations. There are often health-related vendors, food, games and activities for the whole family. Check out The Greater Evansville Runners/Walkers Club at www.gerwc.com/ for upcoming events.

5)      Make it a new habit to walk or bike outside a few times a week. Even if you are limited on time, take just 15 minutes to breathe in the cool air and the beautiful scenery. I guarantee you it will put you in a better mood and help you get fit and trim at the same time!

Occasionally I do private coaching calls for people who are in a weight loss rut. Usually they just aren’t sure what to do or they aren’t seeing the sort of results they are looking for. Many times they are still in the “dieting” mode and need to get back to basics with healthy eating but many times it’s their exercise plan (or lack there of).

Pairing healthy eating with exercise really is the key to seeing results and getting he weight loss to stick. When you only change what your eating or heaven forbid, “diet” (aka. deprive yourself and eat food that tastes like cardboard), you almost guarantee yo-yo dieting. No one wants to eat like that forever so when you stop…the weight comes back on.

When you only exercise your muscles and joints are getting the benefit but if you are still taking in too many calories and excessive amounts of fat you will never create the deficit needed for weight loss. Plus, you are not really improving your health  because your nutrition plan is non-e.

YOU MUST HAVE BOTH! Actually, one of my mantras is Fitness + Nutrition + Motivation= Success. This is what I teach all of my students and I can guarantee you if you are missing one of these links you will only have partial success.

I completely cover the nutrition part in my Healthy Grocery Store Tour (www.healthygrocerystoretour.com) and I cover the motivation with my Gold Membership and my Life-Changing Healthy Solutions Newsletters and CD (http://www.lifechanginghealthysolutions.com/membership_opt.php) but Fitness is a bit harder. I do give exercises that you can do on my site, in my newsletter and you also get a great 4 Week Kick Start Exercise Plan with my Healthy Grocery Store Tour BUT I wanted to take a few moments to give you a quick lesson in what should be in your workout routine.

I call it the Holy Trinity of Exercise. I call it this because there are three pieces to the exercise puzzle and they all work as one complete plan. Ignore any one of these three pieces and you will always feel like you are missing something….your results never quite what you want.

I think that if you are going to take the time to exercise you should get the most bang for your buck. You need to have:

1) Cardiovascular Exercise- in other words…get your heart rate up…sweat, baby, sweat! Like walking, jogging, swimming, aerobics classes, biking, rowing, eliptical machines….and the list goes on.

2) Resistance or Strength Training- that can be using dumbbells (or hand weights), resistance bands, weighted balls, machines, classes that teach strength…even water classes use special weights that create resistance in the water.

3) The Wild Card- The third link is something that focuses on core and breathing. Like Pilates, Yoga, Thai Chi, Dance, Stretch or Flexibility classes. Keeping the core(tummy, back, glutes, hips) strong is essential to an overall balanced body. You will actually perform better in cardio and strength if your core balance is strong. Plus, the breathing is very important to reducing stress and keeping a positive attitude. These classes are also lots of fun…and I think when exercise is fun it sure is a  lot easier to do! Can I get an AMEN to that!

Take a look at your current exercise routine and see what you are missing. Do you need to add strength training? Don’t be afraid to lift weights. Just be sure to get the proper instruction and you will be just fine. Heck, I have trained people well into their 80’s using hand weights and resistance bands. If they can do it…so can you!

I challenge you to step outside your comfort zone and introduce something new. It just may be the missing link in your workout routine.

Until Next Time…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.

It happens to all of us…You are doing well, exercising and eating healthier then BAM…you stop losing weight. A few days go by and that scale isn’t budging…few more days nothing! Then, in some cases, you see the scale creep back up! WHATTHEHECK!

This must be one of the most frustrating things for people who are trying to lose. You feel you’re doing all the work but not seeing the results anymore.

If I had a dollar for every time a client said “Something isn’t right… I haven’t lost a single pound today. This exercise and diet thing doesn’t work”. Everyone wants results overnight. Did you gain that extra 20, 30 or 60 pounds in a couple of weeks? Well, why do you expect to lose it that quickly?

Geeeze, if it were only that easy.

Plateaus are when you are eating well, exercising regularly…basically doing all the stuff you are supposed to do and you stop losing. It’s like you hit a weight loss wall. What do you do? How do you get your body to kick start into weight loss mode again?

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NASA We Have A Problem
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The good news is that you can fix this stubborn scale issue. The bad news is you’re gonna have to step up your game!

There are basically 3 things you need to do:

1) Get REAL. You need to take a real and honest look at what you are eating and what you are doing. FOOD LOG! If you have truly been doing a good job controlling calories, controlling fat as well as exercising, as you should, then your food log will show it.
If you have been fudging here and there it will show that too. When you see it in writing you’ll get a whole new perspective…I promise.

If you haven’t strayed and you think your log looks as good (you may need to have a professional look to make sure) then it may be time to cut back some calories or up (or change) your exercise routine. As the body progresses, its needs change and you need to move your plan forward also.

If all you have ever done for exercise is walk, it may be time to mix it up with swimming, biking, exercise classes or just add faster sprints or intervals to your walk to make it a bit harder. Same thing with your diet. Mix it up, try new foods or cut back on processed stuff or things that have “snuck” into your eating plan..

2) Real Labels. Food logging will also help you determine if the foods you are eating are really healthy for you because it forces you to look at the labels. Sometimes foods that say they are low in fat, low in carbs aren’t necessarily low in calories. So, food logging doesn’t mean just writing down the name of what you are eating. It also means adding up the days total calories, fat, fiber, protein and carbs.

I give the recommended amounts that you should have of each of these in my Healthy Grocery Store Tour Manual. Check it out at www.healthygrocerystoretour.com.

3) Ignore the people who are trying to convince you that your plateau means your plan isn’t working and your efforts are in vain. Many people hit plateaus early, especially when they’re first starting a weight loss plan (or lifestyle change as I like to say). Don’t let people say that all you have lost is water weight and that what you’re doing isn’t working.

That’s bunk.

Yes, it is common for some to lose several pounds right off the bat and then stop losing. If you are one of these types of “losers” keep at it, keep eating clean and keep exercising. It may take a little time, but your body needs to see that consistency in what you are doing. Yes, you may have lost the initial several pounds from a bit of water shed if you lowered your sodium and processed foods, BUT keep it up so you can see more loss.

3) Make sure you are eating enough! I know that sounds strange but many people can’t get away from the “diet mentality” of deprivation eating. If you take in too little calories your body goes into defense mode and stores extra fat in order to protect itself. You need adequate calories (and good healthy fats) in order to lose weight. Know what number is right for you to lose.

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No One Ever Gets Anywhere
By Quitting…Stay Strong
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Plateaus are inevitable! They happen to all of us. It just means that you need to stand firm on what you know is right and then take the steps to up your game in order to start seeing some results.

Healthy eating is key. Exercise is equally important. And motivation is the glue that holds the whole darn thing together.

Well, I have come out with a system that covers all those bases. It’s NOT a diet! It’s a tool to help you achieve better health, weight loss success and a healthier overall lifestyle. My Healthy Grocery Store Tour has it all.

You get the specifics on what to eat, what to say away from, and most importantly how to cook it so it tastes good.

You also get a 4 Week Quick Start Exercise Plan that will show you what types of exercise to do and how often to do it. It’s great for the beginner or those already exercising because it starts you off slow but also gives more advanced modification.

And to keep you focused and motivated, I give you 2 months of my get Life-Changing Healthy Solutions Newsletter. It comes to your mailbox every month with a great audio CD and is packed full of information and motivating tips and topics.

Get all the details of this limited time Special Offer at www.healthygrocerystoretour.com.

Don’t get flustered when you hit a plateau…instead, arm yourself with the take-action knowledge and techniques I provide in my Healthy Grocery Store Tour Special Offer.

Best of Health,

Darlene

P.S. Oh, one other thing about Plateaus. Don’t judge everything off the scale weight. Sometimes we worship that scale a little too much and it messes with us mentally. Many times you will stop losing scale weight but you are still losing inches all over your body. So, measure as well as weigh!