Tag Archives: tips

Sneak in some exercise-10 tips

Exercise seems hard to add to our already crazy lives.  But when we add incidental exercise into our day it makes a difference.

Incidental exercise is the exercise we get during daily activities. Activities like taking the stairs, walking the dog and doing housework.

Every little change we make to be more active helps us be healthier.

If you move during every commercial break while watching 2 hours of TV you can burn 270 calories a day. That’s one sneaky way to add incidental exercise into our lives.

On those crazy busy days you can still add in little steps!

dr. quote

Here are some ideas

  • Use waiting times. While cooking dinner do standing push-ups while you wait for a pot to boil.

    Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

  • Phone calls. When talking on your phone pace around your home or office.  Remember just 10 minutes makes a difference.

  • Wear a pedometer everyday. Keep track of a regular day and then make a goal to add 2000-3000 steps a day. check out pedometer resources here.

  • Take the stairs. Whenever possible take the stairs, up or down, instead of the elevator.

  • Park further away. Park at the far end of the parking lot and take your packages to the car yourself.

  • Stand more. Standing burns more calories than sitting! Stand more often than you sit.

  • Walk briskly. Don’t dawdle, walk at a quick pace, like you are late!

  • Get outside. Mow the lawn, garden, sweep the walk or wash the car by hand. These activities engage your core muscles.

  • Go get it yourself. If you need something from the basement or upstairs, get it yourself.

  • Store it downstairs. Purposely put frequently used items in the basement. Then you will have to take the stairs.

  • Walk at children’s sporting events. Pace the sidelines during soccer, climb the stairs during swimming or walk during half time breaks.

Most of these incidental exercise tips are ones I use. They have become part of my healthy lifestyle.

My kids still tease me that I find the farthest corner of the parking lot for my parking spot.

My family has gotten used to me walking on the spot during tv or movie watching, as long as I don’t block their view.

I purposely keep frequently used items in the basement so that I have to take the stairs more often.

I am convinced that these little lifestyle changes have helped me to keep the weight off.

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Pick 3 tips to incorporate incidental exercise into your daily life. Every little step does make a difference.

Sites used as research.  Check them out for additional ideas.

easy ways to boost incidental exercise

lazy girl fitness

fitness the easy way

small changes that take off big pounds

If you like what you have read, please take the time to sign up to receive new posts as a weekly email.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

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My strategies, my struggles – summer!

I want you to know that I struggle too. I have reached some of my health goals but I have to continue to take these little steps to health.

Writing this blog helps me stay accountable.  I find the summer especially hard because there is less routine and summer equals fun food!

Here’s how I stay on track and some strategies that work for me.

Veggies and hummus are a part of most of my lunches. I fill half my plate with the veggies first.

Then my plate looks really full when I add anything else.

Here’s a picture of what I might have for lunch.  I would add some crackers and cheese.

IMG_0286

When we have hamburgers I don’t have a bun.  The meat tastes great all by itself.

I spread salad dressing on the wrap before I assemble it so there is taste in each bite and I use much less. I fill my wrap with mostly vegetables and added white chicken meat.

If we have potato chips I include them as part of my lunch . I don’t buy salt and vinegar ones, as those are my favorite and too hard to resist. A small portion of potato chips, a nice sandwich and fresh raw veggies is a fun supper on a super hot day.

We have cubed watermelon available or popsicles for dessert.

A small hand dipped ice cream cone is a treat we enjoy, just not every day. When we have them at home I can control the portion. Licking an ice cream cone slows down the eating process and every lick tastes so good!

sunny-ice-cream-picjumbo-com

One of my best strategies is to not have foods that tempt me in my home. Then I won’t hear them calling: “Oh Dixie….this is the big container of delicious mixed nuts and candy calling you. Stop by for a yummy treat. You deserve it.” Can you relate?

My husband Don deserves a shout out because he is very supportive. He doesn’t like rich desserts and I’m so glad, because I would make them all the time.

He appreciates that we eat healthy.

When I do occasionally overeat at a meal – yes, I still overeat – my temptation is desserts.

I make sure the next meal is healthy and a little lower in calories.

I also try to make sure I get some exercise that day.

Every little step does make a difference!

Let’s claim our verse again! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

TODAY’S little STEP: Keep taking little steps to be healthy. Use some of these strategies.  They work.  Every little step makes a difference.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly. Summer is too short!

Secrets to incidental exercise!

Did you know there is a sneaky way to keep your body healthy and the pounds from creeping on?

It’s incidental exercise.

The exercise we get every day by just living life.

Incidental exercise in part of my healthy lifestyle. My kids tease me because I park at the farthest corner of the parking lot when I go shopping.

 

 

I walk on the spot during TV or movie watching. No one complains as long as I don’t block their view.

I stand more than I sit.

I purposely store things that I use daily in the basement.

I am convinced that these little lifestyle changes have helped me to keep the weight off.

Incorporate some of these ideas into your life. Little steps that make a difference!

  • Move while you wait. When cooking dinner and waiting for the water to boil walk around your home.

    food-pot-kitchen-cooking

  • Wear a pedometer every day. Smartphones have one built right in! Plan to increase your daily steps. Set a daily goal.

  • Take the stairs. Whenever possible, take the stairs, up or down.

     

     

  • Park further away. Park at the far end of the parking lot and take your packages to the car yourself.

  • Stand more. Standing burns more calories than sitting!

  • Walk briskly. Walk like you are late for something!

  • Get outside. Shovel snow, mow the lawn, work in the garden, or wash the car by hand.

    pexels-photo-267106

  • Go get it yourself. No personal servants allowed.

  • Store it downstairs. Purposely put frequently used items in the basement.

  • Phone calls. When talking on your phone pace around your home or office. Remember just 10 minutes makes a difference.

    light-fashion-hands-woman

  • Stand and walk at children’s sporting events. Pace the sidelines during soccer, climb the stairs during swimming. If you don’t want to miss that amazing play then walk during halftime breaks.

     

    pexels-photo-346779

    Photo by Porapak Apichodilok from Pexels https://www.pexels.com/photo/active-blue-blur-child-346779/

     

  • Visit a co-workers office instead of calling or using email.

  • Compete.  My friend bought her husband a pedometer too, so now they have a healthy competition every day.

I received a Fitbit for Christmas. I love the feature that vibrates and reminds me to get 250 steps each hour. (Oops, back in 5 minutes, it just reminded me that I’ve been sitting for too long.)  I have met my 10,000 step goal most days. There is something about checking that number throughout the day and winning.

TODAY’S little STEP: Pick 3 tips to incorporate incidental exercise into your daily life. Every little step does make a difference.

I’d love to hear how you add incidental exercise into your life!  What are you going to do today?

Here are some great sights if you want to read more.

ways to boost incidental exercise

lazy girl fitness

fitness the easy way

small changes that take off the pounds

 

 

 

 

 

 

 

10 Tips For Healthy Holiday Eating

Tis the season for eating!

Everywhere I go there will be tempting goodies. Then I’ll add some holiday stress and I’ll have the perfect combination for overeating.  My favorite foods – turkey, stuffing, gravy, pie, cookies, rich desserts and chocolates will be within my reach.

But this year is going to be different!

I have strategies to share!

10 Healthy tips to beat the holiday food frenzy.

1. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

2. Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. Get your 20 minutes of exercise everyday. Break it up into two 10-minute sessions. On a day when you overeat, add extra minutes.

3. Eat until you are satisfied, only the turkey needs to feel stuffed! Savor your favorite holiday treats. Sit down, get comfortable, and enjoy.

4. No mindless eating from the bowl of party snacks. Serve yourself on a small appetizer plate and physically move away from the food.

5. Leave a calorie allowance for dessert. If you love dessert and hate to miss out then make a point to cut back on the hors d’oeuvres or skip the bread. Or avoid the pasta and have mostly salad and veggies.

6. Put desserts on a small plate, or even better, on a napkin. It’s a simple trick: You can’t fit as much on a napkin, so you won’t eat as much. No trips back for seconds!

7. Just say ‘NO’! Don’t feel as though you have to say yes to everyone that offers you food. Don’t let yourself be bullied into eating something that you really don’t want.

8. Trim back on the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream. These additions don’t add much to the meal, but can add plenty to your waistline.

9. Wear snug clothes. When you wear snug-fitting clothes chances are you’ll feel full faster. No elastic waist pants for us girlfriends!

10. Be a food snob. If it’s not a 10 then it’s not worth the calories! Scan the choices for foods you truly treasure and skip the everyday dishes.

healthy eating tips

holiday eating

Here’s my healthy self-talk statement for the Holiday Season

holiday healthy self-talk

TODAY’S little STEP:  Incorporate these strategies and enjoy the Christmas season!  Celebrate the birth of our Saviour and King!

This is a repost from last year.  Good stuff is worth rereading!

If you have found this helpful please share it with your friends!

I love hearing from you, your comments make my day!

The perfectionists’ guide to drinking water!

 

Ever wish there was a perfect formula for how many cups of water we should drink?

Sorry, but there isn’t one! My research found the amount is very individual. It is based on our weight, our activity level and the climate we live in.

But keep reading right to the end to find the perfect way to know if you are drinking enough.

My research still suggested that 8 to 10 cups of fluid each day is still a good guide.

But read carefully.

That is all fluids, not just water.

About 20% of it comes from the food we eat. Many fruits and vegetables contain a lot of water by weight.

The other 80% comes from the beverages we drink.

Milk and juice, and tea and coffee can contribute to the 80%, as they are composed of mostly water.

Water is still your best bet because it’s calorie-free, caffeine free, inexpensive and readily available.

 

Add heading

Rehydrate!

 

Let’s take the 10-cup rule because the math is really easy!

Let’s look at a typical day. 20% comes from our food and we’ll say that’s 2 cups.

That means we need 8 cups of fluids.

Tea or coffee are not the best choices but they do contribute, and almost everyone drinks them. The latest research suggests that caffeinated drinks in moderation are not as dehydrating as once thought.

Here is how I include 8 cups of fluid on a typical day.

1 glass of water as soon as I get up

1 glass of milk with cereal

2 cups of tea or coffee

1 glass of water with lunch

1 glass of water with mid-afternoon snack or sip from a water bottle during the afternoon

1 glass of water with dinner

1 cup of decaffeinated tea or coffee after dinner

You can see how the fluid level quickly adds up. I encourage you to take a look at what you drink. You may be pleasantly surprised!

If your fluid levels were lower than you expected you now have an easy example to follow!

Don’t overreact perfectionists!

Remember we are making small changes to our life. Take one little step or in this case one little sip.

Here’s the perfect way to decide if you are drinking enough. It’s easy and simple, but fairly private. “You can tell by checking your urine color and output. If you’re urinating every two to four hours, the output is light-colored, and there’s significant volume, then you’re probably well hydrated. If you go from 8 in the morning until 4 in the afternoon without peeing, then you’re dehydrated.” Nancy Clark, MS, RD, sports dietitian in Chestnut Hill, Mass.

TODAY’S little STEP: Drink one extra glass of water. If last week you drank 3 a day make it 4! Each day drink your new amount and you will have taken one more little step to be healthy!

Resources Mayo clinic recommendations

WebMd healthy beverages

Healthy hydration guide

If you have found this helpful please share it with your friends!

 

 

 

 

How to make nutrient rich choices everyday!

I want to reward myself with something to eat or drink. I know I told you not to reward yourself with food but it still tempting, isn’t it?

It’s a hot summer day and I’m hot and tired from my day of running errands. I want a rich cold sweet coffee drink from Starbucks!

I stand in line for a few minutes trying to make up my mind. I decide on an Iced White Chocolate Mocha, my mouth starts to water just thinking about it.

The line is really long so I have some time to think. I notice the price…3.75!!! Just for a drink!

 

starbucks-2584182_1920

 

I leave the line. I’m not sure I want to spend that much money on a drink.

Maybe I should buy a snack instead. I like to chew my calories not drink them.

Then some words come to mind…”Today’s little step is to always make fruit part of your snack.” Hmm seems like good advice!

I notice a chopped fruit salad. It looks so colorful, sweet and juicy.

It’s also about the same price as the drink.

 

fruit-2305192_1920

 

I pay for the fruit salad and walk by the Starbucks line up.

This time I reward myself with nutrient rich food!

But I must confess that I don’t always make the best choice!

The Iced White Chocolate Mocha would have been empty calories. That drink contains little or no essential vitamins or minerals. It provides very little value to my body. The only nutrient worth noting is the 2 % milk; it’s 25 % of the daily amount of calcium.

It has 330 calories and 15 grams of fat!

Yikes!

Those extra calories would have gone straight into extra fat on my body!

 

The fruit salad on the other hand is nutrient rich. The fruit salad is high in nutrients but relatively low in calories.

Nutrient-dense foods contain vitamins, minerals and complex carbohydrates.

The fruit salad has only 109 calories and 0 grams of fat!

There is 5.2 grams of fibre so that will help me feel full longer and it also means a lot of chewing too!

The fruit salad has lots of Vitamin A and C .

Let’s do a quick review….

Nutrient rich foods provide more nutrients than calories.

  • Fruits

  • Vegetables

  • Fat-free milk

  • Whole-grain products

Empty calorie foods contain more calories than nutrients.

  • Chips

  • Cookies

  • Pastries

  • Sugar-sweetened beverages

    Not sure about you, but when I read that list of empty calorie foods…they all sound yummy.  Those are my temptations.

Make nutrient rich choices most of the time and your body will benefit!

Let’s make sure we have nutrient foods readily available in our homes.

When we buy a snack let’s make it a good one!

littlestepstohealth.com

Remember our core verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Choose nutrient rich foods most often and limit empty calories.

If you have found this helpful please share it!

 

10 tips to sneak exercise into everyday!

Exercise seems hard to add to our already crazy lives.  But when we add incidental exercise into our day it makes a difference.

Incidental exercise is the exercise we get during daily activities. Activities like taking the stairs, walking the dog and doing housework.

Every little change we make to be more active helps us be healthier.

If you move during every commercial break while watching 2 hours of TV you can burn 270 calories a day. That’s one sneaky way to add incidental exercise into our lives.

On those crazy busy days you can still add in little steps!

 

dr. quote

Here are some ideas

  • Use waiting times. While cooking dinner do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

  • Phone calls. When talking on your phone pace around your home or office. Remember just 10 minutes makes a difference.

  • Wear a pedometer everyday. Keep track of a regular day and then make a goal to add 2000-3000 steps a day. check out pedometer resources here.

  • Take the stairs. Whenever possible take the stairs, up or down, instead of the elevator.

  • Park further away. Park at the far end of the parking lot and take your packages to the car yourself.

  • Stand more. Standing burns more calories than sitting! Stand more often than you sit.

  • Walk briskly. Don’t dawdle, walk at a quick pace, like you are late!

  • Get outside. Mow the lawn, garden, sweep the walk or wash the car by hand. These activities engage your core muscles.

  • Go get it yourself. If you need something from the basement or upstairs, get it yourself.

  • Store it downstairs. Purposely put frequently used items in the basement. Then you will have to take the stairs.

  • Walk at children’s sporting events. Pace the sidelines during soccer, climb the stairs during swimming or walk during half time breaks.

Most of these incidental exercise tips are ones I use. They have become part of my healthy lifestyle.

My kids still tease me that I find the farthest corner of the parking lot for my parking spot.

My family has gotten used to me walking on the spot during tv or movie watching, as long as I don’t block their view.

I purposely keep frequently used items in the basement so that I have to take the stairs more often.

I am convinced that these little lifestyle changes have helped me to keep the weight off.

 

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Pick 3 tips to incorporate incidental exercise into your daily life. Every little step does make a difference.

Sites used as research.  Check them out for additional ideas.

easy ways to boost incidental exercise

lazy girl fitness

fitness the easy way

small changes that take off big pounds

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.