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Archive for December, 2011

2011 in review

The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog.

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 3,600 times in 2011. If it were a cable car, it would take about 60 trips to carry that many people.

Click here to see the complete report.

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I shared my article, “How to Stay Energized in Spite of Your Hectic Schedule,” back in 2009 but I recently revisited it and would like to share it with you again, in case you have forgotten the simple tips or if you didn’t see it before. It was written for an audience of attorneys but applies to everyone. It discusses four simple tips for staying energized: 1) drink more water; 2) limit your sugar intake; 3) take a daily multi-vitamin; and 4) get regular exercise.

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Here’s my last ten simple tips for losing weight and getting fit:

  1. Eat your burger without the roll, or at least eat it on a whole grain roll.
  2. Eat apple slices with your sandwich instead of chips.  Apple slices are also a good substitute for crackers when eating cheese or peanut butter.
  3. Eat natural peanut butter.  It still has a lot of calories, and calories from fat, but at least it doesn’t have sugar and extra “crap” in it.  And, the best benefit?  It takes like real peanuts!
  4. When having mixed drinks, use water or sparkling water for your mixer instead of juice or soda.  It’s not better for your health, but it has less calories.
  5. If you are going out for a splurge dinner, lift weights, or participate in some other good, hard workout, about two hours before your splurge so your metabolism will be up and ready to burn those calories.  Your metabolism can stay high for up to four hours after a good workout.
  6. Never supersize.  Never.  There are no exceptions to this one; no one needs that much food or beverage at one sitting.
  7. Make lunch rather than dinner your largest meal of the day.
  8. When you just don’t feel like working out, go for a leisurely walk.
  9. Do 25 crunches in bed before you get up each morning.
  10. If you drink coffee, don’t use sugar or cream.  If you like your coffee light and sweet, wean yourself off over several weeks.  First, cut the sugar by a little each day until you are no longer using sugar. Then switch cream, to whole milk, to 2% milk, to skim.  Think: if you need lots of sugar and cream in your coffee, perhaps you don’t really like coffee.

I hope you found those tips helpful!

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Here’s ten more ways to get fit and lose weight.

  1. Never beat yourself up for not being perfect.
  2. Remember that doing something – anything – to lose weight or get fit is always better than doing nothing.  Little things can add up to big things.
  3. Don’t watch TV; you’re sitting and doing no physical activity, and oftentimes snacking.
  4. If you are watching TV, do some other activity simultaneously.  For example, fold clothes, walk on the treadmill, do 50 crunches or jumping jacks, do your arm workout with hand weights, do lunges or squats, stretch, sit down and stand up repeatedly.  The point is to keep moving so that you are not sedentary.
  5. Make love to your significant other – it burns lots of calories.
  6. When you feel hungry, especially if you want a snack, first drink something, preferably water or herbal tea.  Oftentimes we mistake dehydration for hunger.
  7. If you must eat candy occasionally, eat sugar-free candy.
  8. Brush your teeth a lot.  No one wants to eat right after she brushes her teeth.
  9. Stand up straight and sit up straight.  Good posture takes more energy and makes you look thinner.
  10. Skip the potatoes and have green veggies instead.

This brings our total to 30. I have ten more I’ll share tomorrow!

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Here’s ten more simple suggestions to help you get fit and lose weight:

  1. Go to the grocery store on your way home from the gym or other workout.  After we exercise, we feel healthy and are more likely to crave and buy healthy foods.
  2. Don’t keep unhealthy snacks in your home, office or car so that you must actually get up and go out to get an unhealthy snack.  A good alternative is fruit.
  3. Banish all soda, but if you must, at least drink diet.
  4. REWARD YOURSELF with non-food treats, like a manicure, pedicure, massage, hot bath or shower, or new shoes.
  5. If you want a cheat meal each week, do it at lunch, rather than dinner so you have more time to work off the calories before you go to bed.
  6. Weigh every day. If you gain even one pound, exercise an extra 5-10 minutes that day.  If you lose a pound, celebrate with a non-food reward.
  7. Chew sugarless gum – it burns calories and gives your mouth something to do besides eat.
  8. Get up to answer the telephone, even if you don’t need to.
  9. Remember that we all lose and gain weight one day at a time, and tomorrow is a new day.
  10. Stand up on the bus, subway, or train – it burns more calories than sitting.

I have twenty more tips that I’ll post in the next few days!

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I posted these ideas on this blog a couple of years ago, but I recently revisited them and I still like the ideas because they are simple and effective. Here’s 10 non-diet ways to get fit and lose weight:

  1. Cut your food in half. Eat half, then stop and wait for ten minutes before you finish.  You may be full after only half your meal, but you need to give your body time to register satiation.  (If you are not full after you’ve waited the ten minutes, then go ahead and finish your meal.)
  2. Take the stairs whenever possible.
  3. Drink lots of ice water.  The benefits are tri-fold.  One, more water helps your body function more efficiently and burn calories more easily.  Two, the body must work to heat up the water and it burns calories doing so.  Three, you’ll have to get up more often to go to the bathroom.
  4. When you go the bathroom at work, go to a bathroom that is farther away from your desk.  For example, go to a different floor if possible, and take the stairs.
  5. If you want to have dessert, don’t have an appetizer, and vice versa.
  6. Never (or rarely) have dessert and wine during the same meal – it’s too many calories and too much sugar.
  7. For dinner, eat only grilled fish and steamed vegetables.
  8. Never eat less than three hours before you go to bed.
  9. When the waiter brings the bread basket, politely tell him “no thank you,” and have him remove it from the table.
  10. Never grocery shop when you are hungry! You are much more likely to buy junk food if you go to the grocery store hungry. And if you end up there while you are hungry for some reason, then grab a healthy snack bar (one without sugar) and eat it while before you shop.  You can pay for it by having the cashier scan the empty wrapper.

I’ll post ten more tomorrow!

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