SIX REASONS TO KEEP A FOOD DIARY

1. Account for all those 'little extras'

Many people eat healthily at mealtimes, but snack poorly in between. If you're aiming to lose a pound a week, just a few extras (e.g. a can of coke, a cookie and a packet of potato chips) during the day prevents you from seeing results on the scales.

Writing down everything you eat demonstrates the cost of those 'occasional' nibbles.

2. Know when you can afford to treat yourself

Conversely, keeping track of your food intake over the course of a day or a week gives you the freedom to enjoy a treat every once in a while - guilt-free. If you know you have calories to spare for the day, and no chocolate has passed your lips for six days, you can indulge yourself!

3. Be aware of when you're eating

Keeping a food diary highlights patterns, showing if you overeat at particular times. Perhaps you binge late at night, because you've been eating too little all day. Or perhaps you graze constantly. Keeping a food diary helps you to see if you need to change your habits.

4. Fight 'portion creep'

Those of us who've been dieting or maintaining for a long time often get used to "eyeballing" portions rather than weighing everything out. But if your weight loss has plateaued, or if those pounds are edging back on, keeping a diary means you need to weigh your foods. That "medium" portion of pasta or rice might be bigger than you think.

5. See your habits changing

It can be motivational to look back on a food diary from a few months or even years ago and see how your nutritional choices have changed. Perhaps you've curbed your chocolate habit, or maybe you now eat proper meals instead of junk-food snacks. And if you're having a bad day, flicking back to a "perfect" week in your diary is encouraging: if you did it once, you can do it again!

6. Boost your self-control

Knowing you have to write down everything you eat makes you think twice about that donut, or that second plateful at a buffet. Even if you're the only person who'll see your diary, recording your food intake is a very easy way to improve your self-control.

8 WAYS TO EXERCISE DURING YOUR WORK DAY

The most common reason my clients give for not being able to exercise is being too swamped at work and at home.  Below are some techniques you can use throughout your work day that will accelerate your weight loss. Most of these techniques can be done just about anywhere and only require a few minutes.

1. Take the stairs.

If you work in a building with an elevator, try taking the stairs at least once a day. It may take you longer, but you will be burning calories you walk.  Of course, this may not always be feasible, but try to do it at least once a day. You will have even better results if you completely stop using the elevator.

2. Suck it in.

It sounds silly, but sucking in your stomach throughout the day can actually help tighten your abs and whittle away at your waist. No one even has to know you're doing it. Try sucking in your stomach for five minutes at different times throughout the day. This can really help if your exercise options are limited.  Many women have been able to lose whole dress sizes after just a few weeks.

3. Start fidgeting.

Believe or not, fidgeting actually does burn calories.  This is especially true if you are someone who always sits stills. I amnot advocating annoying your coworkers with constant movement, but fidgeting with your feet under the desk can make a difference.

4. Do housework.

Housework can actually burn more calories than running and as an extra bonus, your house will be spic and span. Try setting aside 30 minutes a day to vacuum, dust and sweep. You'll be getting a good workout and getting your heart rate up at the same time.

5. Get creative.

If your options are pretty limited, try finding ways to exercise on your lunch break. After eating your lunch, take a walk outside. You'll burn more calories than if you simply sat at a table during your entire lunch break.

6. Try leg bends.

You can work on your lower body without anyone noticing by practicing leg bends under your desk. Simply unbend your knees and raise your legs - hold this position for a few seconds and lower your legs back down. Repeat several times.  Perform several sets of these throughout your work day.

7. Form an exercise or walk group.

Some of us benefit from the camaraderie of exercising of others.  If you are one of these people, try forming an exercise group with some of your coworkers.  You can exercise on your lunch break, before you come in for the day or before you leave.  Also, you can make it more fun by having "friendly competitions" (i.e. most weight lost, most body fat percentage decrease, etc.).

7. Buy a pedal exerciser.

A pedal exerciser is a great thing to put under your desk.  Most are small and operate on leg power only.  I have seen them online for as low as $30.  This is another discreet way to exercise during your work day.

Tammy Foxx is a Certified Personal Trainer who specializes in working with women.  You can find out more about how Tammy can help you reach your fitness goals at www.bridalfitnesscoach.com and www.tammyfoxx.com.

What do I need to create the perfect home gym?

The most essential machine is the one you already have - your body.  However, to target specific muscles and to vary your routine you may want to add some additional equipment.  Below is a list of essentials.  If your budget is tight, start with Tier 1 and add tiers 2 and 3 later.


TIER 1

Stability Ball ($27 to $45)  This is a great tool for targeting your core and can substitute for a bench.  Heavy-duty balls, such as those by Sissel and DuraBall, are best.

Dumbbells (starting at $4.25 a pair)  If you have only one training tool, make it a set of dumbbells.  They're simple to use, versatile and a great way to increase muscle mass.

TIER 2

 

Medicine Ball ($20 and up)  These smaller, weighted balls have a great deal of versatility, and their shape  is ideal for core exercises such as side twists.  They Are available in a range of weights and some models even bounce.

Resistance Bands ($13)  These stretchy tools come in a range of types, sizes, widths and resistance levels.  Use the largest ones to make squats extra challenging; smaller sizes are useful for working your glutes and inner thighs.

TIER 3

BOSU Balance Trainer ($99-$120)  Short for "BOth Sides Up" a reference to the two ways a BOSU ball can be positioned.  It is basically a Stability Ball that has been cut in half.  Use it to make pushups and crunches more challenging, or stand on it to engage your lower body while doing upper-body exercises like bicep curls or overhead presses.

Mat ($16 to $25)  It can help relieve joint pressure and pain during moves that involve sitting, kneeling, or lying, or when you perform any kind of isometric exercise, such as a plank.  Also important, its nonskid surface will safeguard you against injuries.

What is your REAL AGE?

Dr. Oz always talks about REAL AGE on his shows.  So how do you determine your REAL AGE?  Well…your REAL AGE is determined by your health, habits, relationships, diet and fitness.

Dr. Oz along with Dr. Michael Roizen has a website dedicated to REAL AGE.  On this website you can take a test to find out your REAL AGE.  In addition to finding out your REAL AGE, you will receive a personalized plan to feel younger, and a list of what's making you younger or older.

I took the test and my REAL AGE is 31.8 (and I’m 37)!  To GROW YOUNGER it was recommended that I do the following:

• Get my blood pressure readings
• Have my cholesterol checked
• Pump up my potassium
• Up my calcium and D intake
• Vary my veggies
• Eat more grains
• Add another cardiovascular activity to week

I will make the necessary adjustments above and check my REAL AGE again in 90 days to see how young I've become.  :)

To determine your REAL AGE click on the link below.

What is Your REAL AGE?

The purpose of this blog is to create a community to discuss topics that are of interest to women.  Some of the topics I plan on blogging about are health and wellness, nutrition, style, money, relationships and interviews with local women entrepreneurs.  I am open to your suggestions.  So, please let me know some topics that are of interest to you.  xoxo