Weight Loss Journal

Avoiding Dangers in the Kitchen pt 1

Weight Ladder — Fri, 30 Jul 2010 14:09:28 +0000

Now is the perfect time to give your kitchen a good healthy inspection. There could be all kinds of hidden pitfalls and nasty foods that are just waiting for a chance to tempt you into falling back into your bad eating habits. These foods may even be disguising themselves as healthy food options when the opposite is actually the truth. If you want to have a healthy lifestyle and healthy habits, then you need to make sure that you are living in a healthy environment, and this means eliminating the dangers that are lurking in your kitchen.

You need to face it, no matter how truly motivated you are toward getting healthy, there are going to be opportunities for temptation that present themselves when you least expect them, and it is really only a matter of time. When temptation does happen, you are going to need healthy foods and healthy snacks within your arm's reach so that you can stop yourself from falling into that temptation trap.

There is no better time than right now to take stock of what is in your kitchen and to be truly objective about whether or not it is going to hurt you or help you later on in the future. You may have developed some kind of attachment to that plate of cheesecake on the bottom shelf of your fridge, or the buttered popcorn packets you keep in the bread box, but this is absolutely no time for you to be all sentimental about your food, because your health and well being is at stake.

Begin with your fridge and your pantry. Focus on taking away the sugar laden foods and the high calorie foods and replacing them with lower calorie and whole grain alternatives instead. You will be surprised at the number of alternatives that are out there, providing healthy solutions for the sugar laden and high fat laden food items that were previously in your fridge and pantry.

Things to Throw Out: You absolutely need to get rid of the thick sauces and dressings, creamers, white rice, chips, white pasta, dips, soda pop, mayonnaise, packaged junk foods like Ho-Hos and Twinkies and pudding. None of these things are going to do any good sitting around in your pantry and fridge, so throw them out now and never look back.

Things to Keep: Make sure that you keep the sweet potatoes and spinach, vinaigrettes, nuts, whole wheat pastas, tomatoes, carrots, oatmeal, salsa, mustard, yogurt and natural no sugar added apple sauce. These are healthy food options that you should always have on hand.

Things to Put on Probation: If any of the following things end up becoming a problem, make sure that you find a substitute: High fat cheeses, whole milk products, ice cream, butter, cooking oil, eggs and beef.

Photo Credits: babbagecabbage

Originally posted 2009-09-21 03:16:55. Republished by Blog Post Promoter

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Dealing with Exercise Injuries

Weight Ladder — Fri, 30 Jul 2010 02:06:39 +0000

Exercise can definitely make us feel pained or out of sorts at times, but there are good pains and there are bad pains. Good pains tend to occur post workout, and they feel like dull aches in our muscles. The bad kind of hurt, the kind that signifies the presence of an injury, is typically sharp and focuses on a single specific spot. It typically begins as a twinge which does not go away, and that eventually evolves into full grown pain.

The first thing that you need to know when it comes to dealing with exercise injuries is an acronym called RICE. RICE is the general rule for treating the good kind of hurt, which involves R for Rest, I for Ice, C for Compression and E for Elevation.

Rest: You should make a point to avoid any activities that are going to aggravate the injury. Rest could mean something as simple as a couple of days off, or as serious as a much longer recuperation.

Ice: The ice is going to help to reduce the swelling through the restriction of blood flow. If you ice the area where the problem lies for a period of fifteen to twenty minutes four three to four times per day, it should reduce the swelling significantly. This action is recommended for as long as you hurt.

Compression: Make sure that you are putting pressure on the site of the injury in order to help to keep the swelling down. You are going to want to wrap the compression wrapping tightly enough around the body part that you can feel tension, but not enough that numbness will be caused or circulation cut off.

Elevation: You should be elevating the injured area in order to reduce the amount of swelling.

As always, you should be following your own instincts when it comes to injuries from exercise. If you feel as if you are suffering from debilitating pain, or if you cannot reasonably perform your typical every day activities, then you should make a point to consult your family physician as quickly as you can.

Keep in mind what the nine most common injuries are from fitness. When you know what they are, they can help you better determine whether you are dealing with good exercise pain or bad exercise pain. The most common nine injuries from fitness are lower pain in the back, sprains and strains, Achilles tendonitis, rotator cuff pain, knee pain, tennis elbow or golf elbow, neck pain and chafing.

There is really nothing that will be more disappointing than being sidelined as a result of an injury. Make sure that you use common sense, that you implement good form and that you follow precautions in order to prevent injury while keeping yourself on track.

Photo Credits: Vicky TGAW

Originally posted 2009-09-11 03:40:38. Republished by Blog Post Promoter

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Ways to Work Out from Home

Weight Ladder — Thu, 29 Jul 2010 13:57:37 +0000

Face it, with today's hectic schedules; it is difficult enough to make time for the important stuff like laundry, meal making, grocery shopping and house cleaning. More and more common what little free time we have for exercise gets sidelined driving around getting our kids or our dry cleaning or what have you. By the time we have all of our day's things done, it is way too late to do any of the things that you wanted to do like go on a jog or swim some laps at the pool.

And yet somehow it is not as impossible as we thought to get an excellent workout at home. Working out does not necessarily have to mean going out.

Stair workout

Do you know how many steps that there are in your home? You can exercise your heart and lungs just by leaving the hamper behind and taking a few extra trips up and down the stairs with your laundry. Remember to start your workout with a set of five or ten trips up and down to get warmed up, and don't take those stairs too quickly either! Even if you don't have many stairs in your house you can still get a great workout with just one! Just use the first step at the bottom of a stairway instead of buying a stair stepper. Put on your favorite workout CD and get started, start with you right foot and then switch back and forth, then repeat stepping up with one foot for a while and then the other. Add some variety to your workout too, go into a squat as you step up, or make a side step every few steps. And don't forget your upper body during this! As you step up raise your arms up in front of you and then as you step down let them come to rest at your sides.

Pet Workout

Don't like the idea of staring at the stairs during your workout? Let's find some better scenery for you. Grab your iPod or a loved CD and take the dog for a walk. The dog will enjoy it and you'll be benefitting from a good cardio workout. You should try to move to the rhythm of the music, and if you're feeling especially brave or alone, sing along too, No dog? We can work around that too. You've finished eating and have cleaned up after the meal, don't plop on the sofa, turn up the music and dance! The whole family can get in on the fun, and it will help boost your stamina as well! And this is no time for a slow dance, swing those arms around and lift your knees up to get the most from this fun workout!

It's so easy to workout and home, why aren't you doing it already? These are just two examples that you can implement - How many more can you come up with?

Photo Credits: DrStarbuck

Originally posted 2009-11-05 03:33:34. Republished by Blog Post Promoter

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More Essentials for Good Health

Weight Ladder — Thu, 29 Jul 2010 01:52:58 +0000

Here is a look at ten essential tips for good health, which involve diet, weight loss, good nutrition, fitness and movement and other aspects of your health. Tie these ten essential tips together and you will have a picture of good health and wellness.

Essential Tip #7 - You need to make sure that you are taking care of your teeth in order to improve your health all over.

Recent studies have been making direct connections between your longevity and how you take care of your teeth. Nobody is sure exactly why there is such a strong correlation between dental health and overall health, but here is what we do know: People that are flossing their teeth appear to be healthier overall in comparison to people that do not floss their teeth, and as a result, they are beginning to live longer.

Taking care of your teeth is going to mean more than simply brushing occasionally and hoping for the best. You should be visiting a dentist on a regular basis for checkups as well as for teeth cleanings. You should be brushing your teeth at least twice every single day, especially just before you go to bed. You should also be using a dental mouthwash product that cleans your teeth as they can sometimes get where your toothbrush cannot. Finally, you should absolutely be flossing your teeth on a daily basis in order to clean the gum pockets between your teeth because food and other debris can become trapped in these tiny pockets, causing the potential for cavities. Good dental health is a doorway to good overall health, do not forget that.

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Photo Credits: thefuturistics

Originally posted 2009-11-12 03:07:34. Republished by Blog Post Promoter

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Losing Weight Using Yoga

Weight Ladder — Wed, 28 Jul 2010 13:38:52 +0000

Yoga does not necessarily conjure up the images of a sweat inducing and calorie burning workout the way that boot camp workouts tend to, but you should not be fooled on the slow poses and the deep breathing exercises. Both personal trainers and doctors are agreeing that yoga is capable of serious toning and trimming your body while simultaneously working your spirit and your mind into better shape to get you feeling healthier all over.

Taking Yoga Beyond the Burn

The calories that you can burn while practicing yoga can vary quite widely from between 180 and 360 in a single hour depending on what type of yoga you are actually practicing. Vinyasa yoga, Ashtanga yoga and other types of power yoga for example are capable of accelerating the calories that you burn by mixing the yoga routines up with kickboxing and dance in workouts known as yoga fusion.

As with all types and styles of yoga practice, there is an even deeper benefit than simply burning calories however, which is that you are tuning into your own body. Suddenly you are actually going to be able to decipher the signals that your body is attempting to send you. You will understand when you are full, or when a certain food that you are eating is not properly digesting. You become so in tune with your body that you begin to understand what foods make you feel wonderful, and this helps you overcome poor eating in favor of healthier habits all around.

Photo Credits: lululemon athletica

Originally posted 2009-10-26 03:36:15. Republished by Blog Post Promoter

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