Archive for March, 2011

Control what you eat!

To lengthen your life, shorten your meals. ~ Proverb ~

What is portion control? How much should you eat during a meal?

A portion is the amount of food you put on your plate. It’s a fact that portion size is one of the leading factors of obesity!

Here is a guide you can use when you eat,  to make portion control easy(, )…

Closed fist is equal to one cup

Open palm is equal to 3 ounces

Handful is equal to 1 ounce

2 Handfuls are equal to 2 ounces

Thumb is equal to 1 ounce

Thumb tip is equal to 1 teaspoon

According to, By filling almost half your plate with vegetables and having another quarter for fruit, you’ll be sure to eat the recommended amount of 5-10 servings of vegetables and fruit every day.

Here is a diagram of “The Plate Method” which is a guide for all eating programs and it can help with weight loss maintenance.

By controlling what you put on your plate, you avoid overeating, putting your health in jeopardy or breaking your weight loss efforts.


Need Motivation? Find it here…

We all need a push at times and need some extra motivation in order to exercise. It doesn’t matter if we know exercise is necessary and good for us. But here’s the thing, there’s no limit to the number of chances you get to start exercising again. If you give up or skip week after week, try again! Once you finish that daily workout, you’ll be glad you did!!! I did some research and compiled a list of  motivation Tips for exercising…

Take a Picture Place a picture of how you currently look and find a picture of how you want to look and place it somewhere you can’t miss seeing it everyday. Now carry on with your program and hang up a new picture every 4 weeks. The changes you see will provide you with motivation.

This is the picture I use as my motivation…

Write down your Reasons Sit down now and write a list of all the reasons you are following your program along with your specific, reasonable goal and time-frame. You might post this beside your ‘before’ picture and read it every morning. This will provide much reinforcement and motivation to exercise. Your healthy lifestyle must be constantly in your mind, especially during the first, habit forming, 3 weeks.

Setting Goals So how can simply setting a goal be motivating? Setting a goal, for example…’to lose 15 lbs by the middle of next month takes you from merely wishing and dreaming to heading toward a specific, reasonable target. The deadline will push you to get the most out of your exercise and nutrition program. When you reach your goal, and you will, set a new, specific goal to take you to the next level.

Start Small – Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.

Stress relief Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.

Time for you While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.

Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes. Doing a sport is another fun way of exercise that can be fun and won’t necessary “feel” like your exercising

Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.

Poor Health and Disease Exercise can help ward off many sicknesses and DISsease. Take control of your health and start exercising before your doctor and/or your body tells you  you HAVE to.

Motivational quotes Print them out , read them often, or put them on my computer desktop.

Look good! If you feel good, chances are you’ll want to show it off.  Think of all the compliments you’ll get!  Buy yourself some outfits that make you feel good–things you WANT to put on.

No gym? No excuses!

I love this sign and will probably use it several times!!…

“Hold yourself responsible for a higher standard than anyone else expects of you.  Never excuse yourself. ” ~Henry Ward Beecher

There may be weeks when you just can’t get to a gym. You may be on vacation or traveling on business, for instance. At times like this, you can fall back on resistance exercises that don’t require weights. These exercises are effective enough to maintain the results you’ve already achieved until you can get back to your normal workout routine. Here are some classic exercises you can do without weights:

PUSH-UPS: For shoulders, chest and triceps


SQUATS: For hips, thighs, buttocks

TOE RAISES: For the calf muscles

JUMPING JACKS: a good cardio and strength training exercise

SIDE JUMPS: Stand with feet together. Jump to the right, then the left several feet, keeping knees bent and landing in a squat position.

MOUNTAIN CLIMBERS: Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.


Living a healthy lifestyle requires discipline, self-control and consistency.  It’s more than just exercise!  You have to make yourself a priority. Making healthy choices, setting goals,  and taking daily action to become a better “you”  are all necessary.  Here are 9 tips for healthy living.

#1 Variety is the spice of life

If we all looked exactly the same life would be boring. Get into the uniqueness of you.

#2 Appreciate your body

Reestablish a positive relationship with your body. Your body is the most valuable asset you will ever own. All of Bill Gates money could not recreate you. Begin viewing your body as an instrument and not an ornament. Learn to appreciate your body for what it can do, not for what it looks like. Make a list of those things you like about your body.

#3 Pamper your body

Take a long hot bath and sooth yourself. Spoil yourself by getting a massage.

#4 Exercise

Studies have shown that when people participate in even moderate exercise, such as walking, they feel more connected and better about their bodies.

#5 You can’t judge a book by its cover

There is a lot more to you than what you look like. Your appearance is not your identity. Make a list of your traits that you really like. Think about the people you admire and look up to. You admire these individuals because of who they are, not because of what they look like.

#6 Surround yourself with support

Seek out others in your life who value you for who you are and not for what you look like. Find people who exhibit a healthy relationship with their body. Avoid those who tease or are constantly focusing on their weight.

#7 Throw away the scale

For many individuals, the number the scale reads in the morning determines what kind of day they are going to have. If the scale number is higher than they had hoped for they feel depressed and if they met their weight goal they feel elated. Constant weighing usually turns into a negative experience that leads to dissatisfaction and obsession. Many individuals have chosen to smash their scales and in the process have freed themselves from having their emotions tied to a number that has nothing at all to do with who they really are.

#8 Mealtime equals family time

Studies have shown that families that eat meals together have a lower occurrence of eating disorders. Making time to eat together as a complete family can be difficult with all the family’s divergent responsibilities and activities but mealtimes may be one of the most important events of the day. Mealtimes together allow family members to check-in with each other, model appropriate eating behaviors, and provides a forum to resolve conflict both within and outside the family.

#9 Be a good role model for your children (and others)

Your children will have enough pressure from the media and peers. Try not to express dissatisfaction with your body in front of your children. Seventy-seven percent of children first learn about dieting from a family member, usually a parent. Studies have shown that parents who displayed dissatisfaction with their body were more likely to have children with body image disturbances when they became adults. Families of eating disordered individuals also tend to be overly concerned with physical attractiveness and social appearance. Discuss with your children the ridiculous nature of the media’s portrayal of body image and encourage them not to buy into it.

Get out and play!

This past weekend, I was asked to do a fitness presentation and demonstration at a Youth Symposium. Some of the comments I heard from the children attending were “I don’t like to exercise and run around”. “I get too tired”. “I like to just sit around”. And one of the things that hurt me the most was, we were in a school gym and a little girl about 7 or 8 said “what are those ropes hanging from the ceiling for?”. I said “you haven’t climbed ropes in school  yet in gym?” and she said “no”!

Growing up, I remember always being outside, playing with other kids. I rarely wanted to stay in the house. Physical fitness wasn’t something that was rare, it was just a part of my daily life. I remember loving gym class. And one of my favorite memories of elementary school is “Field Day”. At the end of the year, we would have a competition on the baseball field with many different sports related activities.  At the end, they gave out awards.  My friends and I were always outside jumping rope, playing tag, hide and seek, riding bikes, playing kickball and dodgeball (just to name a few :).

I don’t know when the shift took place and children stopped wanting to play outside but they don’t know what they are missing! I decided I was going make sure my kids do more active thing outdoors this summer. In order for them to incorporate physical fitness in their life as teens and adults, it has to start now.  I want them to enjoy being active and for it to be something they do naturally. Then,  I realized that I can and should be a part of that also with them. So, this summer, I am going to get out and play with my children!!