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Losing It - Getting Fit

How to get a flat stomach, get rid of belly fat and get rid of love handles | Diet Recipes

Updated: 2018-03-05T16:49:25.220-06:00


9 Ways to Beat Unhealthy Cravings


(image) When you hear about cravings, it’s normally in relation to pregnant women. However, most people experience cravings at one time or another.

The trick is learning how to beat unhealthy cravings so you don’t add unneeded weight and bad eating habits to the mix. Read on for 9 ways to help you beat those cravings.

* The best way to avoid unhealthy cravings is to ensure you’re eating healthy foods throughout the day, beginning with breakfast. Be sure to eat some protein first thing in the morning along with some complex carbohydrates and fruit. Eating a good breakfast each day will help you remain full until lunch and help curb unhealthy cravings.

* Many unhealthy food cravings are caused because your blood sugar level changes throughout the day after eating a good breakfast. Have a piece of fruit or another healthy snack between breakfast and lunch if you feel yourself getting hungry. In fact, having access to smart snacks like fruit, low-fat or fat-free yogurt, nuts, vegetable sticks or whole wheat crackers will help you avoid the unhealthy choices.

* Eat six small meals per day rather than three larger ones. Eating more often will keep your blood sugar more level, which means you shouldn’t have the cravings. Having regular small meals will also provide the energy you need to get through the day.

* You may be surprised to know that dehydration can cause unhealthy food cravings. You may think you’re hungry when in fact your body needs fluids. Drink about two liters of water each day to keep yourself hydrated and less likely to mistake thirst for hunger.

* Stay busy as much as possible. More often than not you get the worst cravings when you’re watching television or otherwise being sedentary. If you keep your hands busy you won’t have time to think about food. Write a letter to a loved one, take up crocheting or start a new craft to beat unhealthy cravings.

* Another thing you can do which will nip unhealthy cravings in the bud is exercise. Not only does exercise keep you busy, it raises your metabolism which burns calories. Exercise also releases hormones which help control appetite. If you aren’t hungry you won’t reach for unhealthy foods.

* Substitute healthier foods for the unhealthy foods you’d like to eat. If you’re craving something crunchy, why not try celery sticks? Choose low-fat frozen yogurt or sorbet when you want a bowl of ice cream. Have a serving of sweet fruit rather than a candy bar if your sweet tooth is making itself known.

* Brush your teeth or use mouthwash when you begin feeling the pang of cravings. You will be less likely to eat because you’ve just cleaned your mouth. Your craving for sweets will also be lessened in a very short time.

* If worse comes to worse and you can’t beat the craving, give in but in moderation. Allow yourself to eat one measured serving of the food you want. Just don’t go overboard with it. Instead of eating an entire bag of potato chips, choose a single serving size.

The above tips to beat unhealthy cravings can be used by anyone who yearns for foods which may not be the best for them. You can avoid giving in to your cravings if you’re serious about getting fit, healthy and lean. Now that you have the tools, wait and see what you can achieve!(image)

Four Hidden Diet Killers: How You May Be Undermining Your Weight Loss Efforts


Guest post by:  Alexis Bonari Diet killers surround us. They come in the form of preprepared foods on our supermarket shelves and from our favorite restaurants. Choosing your food wisely can make or break your diet plans. Here are four of the worst offenders to guard against: 1. High fat extras.It’s no secret that restaurants add high fat, high calorie ingredients to their food whenever they can. Adding fat is a cheap, easy way to make food taste better than it really is. High fat hamburger makes extra tasty hamburgers without any added seasoning. A salad loaded with cheese and cream based dressing is more cheaply prepared than a salad loaded with dried fruit, grilled shrimp, and quality balsamic vinaigrette. Educate yourself about calorie counts in common foods. You’ll soon realize that many of your favorite foods can be modified to pack a lower calorie punch. A choice as simple as switching from a regular size cheeseburger to a small hamburger for lunch can reduce your daily intake by 300 calories. 2. Out of control portion sizes.European and Asian countries are notorious for their rich foods. Why, then, do Americans and Australians have such a hard time controlling their weight? The answer is simple: portion sizes are out of control. It all started out quite innocently. We wanted more for our money, and restaurants obliged by giving us more, lower quality food. When ordering at a restaurant, consider eating half of the meal and taking the other half home for a future meal. This will save you money and inches on your waist. 3. False diet friends.Not all diet foods are diet friendly. One great example of a false diet friend is turkey bacon. On the surface, turkey bacon seems like a great idea. The average package of turkey bacon cites boasts a calorie count half as high per serving as regular bacon. Here’s where the catch comes in: the serving sizes on many brands of turkey bacon are half the serving sizes listed on packages of regular bacon. The total number of calories from fat is the same, ounce for ounce. The average consumer of bacon will eat the same amount or more of the turkey bacon, believing that they’re limiting their calories. Before spending extra money on “diet” foods, be sure to read the label and compare portion sizes. Also, be on the lookout for cheap fillers and excessive levels of artificial sweeteners and salt. 4. Added sugars. Sugar is another go-to additive for food preparers wanting to make food more “tasty” for less money. McDonalds and other fast food chains habitually add sugar to their hamburger buns to improve their overall taste. Excessive levels of sugar wreak havoc with your metabolism. A high level of processed sugar causes your blood sugar to follow a roller coaster-like pattern. If your blood sugar peaks and then takes a nose-dive several times daily, your body guards against a potential impending famine by storing fat. Limiting processed sugars and eating small meals regularly will encourage your body to shed the pounds without starvation or excessive exercise. Bio: Alexis Bonari is a freelance writer and blog junkie. She is currently a resident blogger at First in Education, researching various online degree programs. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.[...]

6 Easy Ways to Jump-Start Your Weight Loss


Are you trying to get a weight-loss program started?  Losing those last few pounds can be a troublesome process, but it can be done. If you are thinking about losing a few pounds or more, here are some easy ways to help you get started.

How to Get Going

1.   Drink plenty of water – Water gives the body an internal shower. It also nourishes the cells and can help you to feel full before meals so you don’t eat as much. Nutritionists recommend at least eight glasses a day.

2.   Clean out the pantry – There is no specific day of the week to start your weight-loss program but you don’t want to sabotage yourself. Before you do anything, remove all of the unhealthy foods from your kitchen. You can’t be tempted to overeat or mindlessly eat something that is not good for you if it is not around.

3.  Read up on weight loss and food – Weight loss is a hot topic and hundreds of books and articles have been written about it. There is so much information that it can be hard to know where to start. Start with It will tell you about the different types of foods that make up a healthy diet and give examples of each.

4.   Eat meals and snacks – Most people have a hard time sticking to a weight-loss program because they feel starved. However, when you eat every three hours, the body doesn’t have time to get hungry. And, your metabolism speeds up. Consume small meals throughout the day that are similar in calorie make-up.

5.  Chew slowly – In this fast-paced world we are always in a hurry to get somewhere. That often means wolfing down our food as if someone were after us. Take your time and chew each bite completely. You’ll soon discover that you weren’t as hungry as you first thought.

6.  Cook more – When you take the time to prepare meals, then you know what is in your food. There are no preservatives and colorings because you made it yourself. Choose whole natural foods like fruits and fresh vegetables. Package your leftovers in small portions to be eaten for lunch or even dinner the next day.

Maintaining a healthy weight is good for overall wellbeing and the key to healthy weight loss is to take it one day at a time. 

Finally...Healthy Fast Food! '101 Fresh, Light and Quick Dinner Ideas' - and most can be on your table in 30 minutes!(image)

Simple Ways to Fight Stress and Feel Healthy


Guest Post by Mike Tennant Fast food restaurants line the streets. Gym memberships get more and more expensive every month. Tight deadlines at work mean little time for worrying about proper nutrition during the day. And on top of all that, busy family schedules make fixing a wholesome meal on a regular basis all the more difficult.Let’s face it – there are so many factors working against those of us trying to lose weight these days. One factor in particular can really damage your bottom line – weight loss wise. Stress. Stress can rear its ugly head at a moment’s notice, and can be caused by just about anything. Work, social events, even your family can cause stress. Not only stress harmful to your mind and body, but it can also lead to other more unhealthy habits. Those suffering from high stress levels easily turn to unhealthy things like junk food rather than dealing with the real problem – stress. Of course that cheeseburger will make you feel better right now – but the long-term consequences just aren’t worth it. Below are five simple yet effective techniques for dealing with stress that can help you turn away from unhealthy habits and be more productive at the same time.   Accept imperfection. One of the causes of stress in students is a drive for perfection. Instead of focusing on what you haven't been able to do, think about all you've accomplished and realize that no one is perfect. Also, don't be afraid to ask for help - there are many different support networks available for a reason. Breathe. While it sounds like the most simplistic advice ever, just breathing can do wonders for your stress level. Simply taking deep breathes and counting to 10 is a great way to battle the feeling of being overwhelmed. Exhaling slowly can decrease your heart rate and in turn calm your body down. Play a game. Nothing reduces stress like a quick game. Not only can it take your mind off any issues, but it'll also help you to relax by changing your focus to something fun. Chances are you have a game or two in your closet - even a deck of cards will do. Just a short bout of fun can refresh and reenergize your mind and body. Then you'll be ready to take on anything.  Try yoga. Another form of exercise, yoga stresses the importance of reconnecting your mind and body - a perfect prescription for the stressed. There are all kinds of different classes and yoga sessions, and chances are your school has its own yoga class you can try. If you're unable to make it to a class, try some simple stretches instead. Focus on your breathing while stretching and just feel your stress float away.Develop a support network. Sometimes the last thing we want to do is probably the first thing we need to do. One of the most important factors that can help weight loss is developing a network of friends and family you can lean on throughout the process. Take advantage of having the support available, especially when you're stressed out. And don't be afraid to grow your network - there are always people out there willing to help. Mike Tennant is a freelance writer from Orange County, CA. Mike has recently lost more than 120 lbs. thanks to proper diet, exercise and stress management. Currently Mike works for Air & Water Inc., where he helps people find the right coffee makers for their homes. [...]

Power Breakfast Smoothie Recipe


(image) Image via Wikipedia


2 cups white flour
1½ tsp baking powder
1tsp baking soda
1½ cups sugar
½ tsp salt
1 tsp cinnamon
½ tsp ground ginger
2 cups grated carrots
1 cup chopped fresh pineapple, or 1 cup chopped frozen pineapple, thawed
½ cup canola oil
¼ cup applesauce
3 large egg whites
1 cup ground walnuts
1/4 cup plain rice milk
1 tbsp apple cider vinegar
1 tsp vanilla


Preheat the oven to 350° F and grease a 9” springform.

Sift flour into a large mixing bowl and add baking powder, baking soda, sugar, salt and spices.
Separately, mix the pineapple, canola oil, applesauce, egg whites, rice milk, vinegar and vanilla, preferably in food processor. Add mixture to the dry ingredients and add the carrots and walnuts. Stir until well combined.

Pour mixture into springform pan and bake for about 40 minutes. Do the prick test with a fork or a toothpick to see if the cake is done. Let it cool and cover with Dairy-Free Cream Cheese Frosting.


Lose Weight by Getting Off of the Processed Food Train


In today’s society, everyone is on a tight schedule. There is no room for error in those schedules, let alone cooking meals for the family. As a result, we have become a processed food generation that is sustained on preserved fare filled with chemicals. If you want to maintain your weight loss or lose weight, get off that train now.When cars could be mass produced on an assembly line, it was a revolutionary step. We’ve applied the same technique to our food and it’s not going as well. Processed foods keep longer, but at what cost to our health?To lose weight, you have to cut back on calories while increasing your activity. Statistics say that many of the people who have successfully lost weight will put it back on in a matter of years. Why? Little by little fats creep back into our diet and take over.Processed foods, even ones that are supposed to be healthy, are part of the problem. You buy microwavable meals to eat at lunchtime, but some of them contain way too much sodium and fat. It is a small meal but that doesn’t mean the calories are small. Worst of all, you might not feel full after eating one.The concern here is more for processed deli meats, cheeses, pizza, snacks, and desserts. Is that enough? That’s a lot of ways to regain the 20, 30, 50 or even 100 pounds that you’ve lost. Here are some solutions to solve the dilemma of the processed food train.Make your own lunch meat. Roast a chicken or lean turkey breast. Let it cool and slice it up. Slice it thin for sandwiches, cube it for stir fry dishes and casseroles, or cut it into strips for tacos and salads. If you are worried about how long it will keep without preservatives, freeze it and thaw when needed. Make your own breakfast. Those little microwave items are chock full of fat and preservatives. Visit your local butcher for fresh turkey or pork sausage. Cook it thoroughly without the skin wrapping and pat it dry of all fat. Use the previously cooked meat as addition to omelets or mold it into patties to make a breakfast sandwich. Make your own pizza. At home, you can use whole wheat flour for the dough, mix up your own sauce and add healthier toppings including some of the pre-cooked turkey sausage in tip #2. Whole wheat flour is better for you than white flour. Make your own snacks. Instead of buying granola bars from the store, make granola yourself at home. Cut a baking potato or a sweet potato into thin slices and bake your own potato chips. There are plenty of snack ideas that don’t contain massive amounts of sugar, salt, or preservatives.Are you still on the processed food train? To maintain your weight loss or lose more weight, find new ways to enjoy some of the foods you enjoy without buying them prepackaged from the store.[...]

Inspire Your Kids to Embrace Exercise


As a parent, you want what’s best for your children. You want them to be healthy and happy. One way to ensure they’re healthy is to inspire them to embrace exercise. If they learn to love to exercise as a child, they’ll be more likely to continue into adulthood.

Very young children seem to be a ball of perpetual motion. However, the older they get the less likely they are to stay active. Part of the reason children aren’t as active when they are growing up is that schools don’t stress physical education the way they once did. Parents also don’t feel allowing their child to play in the neighborhood is as safe as it once was.

One way to inspire kids to embrace exercise is to enjoy it yourself. If your children see you running, swimming, or doing some type of physical exercise, they’re going to understand how good it makes you feel. You can find an activity you can do as a family or as a parent and child.

Here are some ideas:

* Riding bicycles
* Roller skating
* Swimming
* Jogging or running
* Rock climbing
* Hiking
* Gymnastics
* Martial arts

Plan to spend a minimum of one half hour per day, three days a week, getting the family involved physically. Explain the benefits of staying active including building strong bones and muscles, keeping weight under control, decreasing the possibility of developing type 2 Diabetes, or having a better outlook on life. Being physically active can also improve your quality of sleep, as well as give you the energy you need to be able to do the things you want to do. Physically active children also do better in school.

Find activities to match your child’s age. Obviously very young children will become bored with the sameness of running. They might, however, enjoy running if it is part of playing outdoor games such as Red Rover or Tag. Make exercise fun and children of any age are more likely to continue with it.

Encourage them to become involved in a sport. Determine what your child is most interested in and then find something they can do. Does your child love to dance? They may be willing to try dance classes or gymnastics. Does your child dribble a ball without stopping? Enroll them in a basketball camp or team with children their own age.

Once they do become involved in a sport or a physical activity, do everything you can to be there for them. No one likes to play a sport without having someone there to root them on. It’s no different for children. In fact, if you become involved as a sport parent, you may improve your relationship with your child.

Knowing how to inspire kids to embrace exercise(image) can be confusing but it doesn’t have to be. More than anything, your children will model what they see you do. If you’re active and exercise regularly, your children will be more willing to follow in your footsteps.(image)

Institute Family Fitness Time


Everyone needs physical activity in their daily lives. Exercise is not just for people trying to lose weight or get ripped. One way to have together time with family and stay healthy is to institute a family fitness time.These days, even our kids are busy. They have homework, afterschool activities and friends that they like to hang out with. Our day is slammed as well. When we do get to come together, family time is important. To ensure that you get family time each day, though you are busy, let that time do double duty.When your schedule is packed, any time that can serve dual purposes is a ray of light. Instead of you trying to find time to exercise alone, get the entire family together to exercises. This way, each person gets activity and you can use the time to bond.Increase Motivation & Hold Each Other AccountableOne of the hardships of working out alone is that there is no motivation or accountability. Friends may work out with you sometimes but they have families too. With your own family, you have built-in motivators for each other. What was once seen as a chore is now fun family time because you are tackling it together.Family fitness time has many benefits:• Everyone participates and gains better fitness• You can challenge each other• You are more aware of the importance of eating well• Your schedules can handle itYou have constant support 24/7. Instead of thirty minutes, you can stretch that time to an hour if you want to. Here are some suggestions for workouts as a family:• Do a DVD workout• Go bike riding• Lift weights together• Play video games that allow you to get up and move during play.Each person can pick an exercise they love to do and introduce it to the group. On different days, let someone else lead your workout session. Each person stays involved and everyone benefits from the workout. Weight training is for young and old alike. You, the kids and your spouse can spot each other and grow strong together. When everyone is involved, you can set up a dedicated area in your home for it. Dumbbells don’t take up much space and are not expensive. Be sure to have a variety of weight amounts in order to have the right weights for each age, but also to allow for growth.No time to exercise in your busy day? Chances are there are others in your family that need the physical activity but have limited time as well. Decide to exercise together as a family to carve out the time you need to stay healthy. Not only do you benefit by being healthier, but the people you love the most do the same, and you get to spend quality time together to boot.[...]

I AM - Create-a-Vision of Women's Health


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by: tammylynch

A visualization tool for women who want to be healthy and have the goal of attaining their ideal body weight.(image)

Forced to Take a Break From Exercise? Here’s How You Can Maintain Your Weight...


Guest Post from Shannon Wills The worst part of exercising for fitness freaks is when they’re forced to take a break from doing what they love so much for some reason or the other. You may be sidelined by an injury or too busy with work and other activities to follow your regular exercise routine, and one side effect of this is that you tend to put on weight even before you realize you’ve done so, especially if the break extends for some time. While it may not be possible for you to exercise according to your regular schedule, there are methods that you could adopt to ensure that you do not add on those unnecessary pounds that you worked so hard to shed in the first place. Put five minutes to good use: Yes, believe it or not, there are exercises that can be packed into five minutes and which pack a punch as well in the weight loss and toning department. If you have five minutes to yourself, do three sets of squats, with 10 reps each. It’s actually going to take you less than five minutes to get through the entire exercise. You can alternate this with lunges, with three sets of 5 reps for each leg. You not only burn calories with this workout, you also tone your thighs and butt and prevent them from becoming flabby. Watch what you eat: Even though you’re not exercising as you do regularly, your appetite is still going to remain the same. And when you consume more calorie than you burn, you know what’s going to happen – the flab is going to start appearing in places that stick out like sore thumbs. Your clothes become tight and you have to start your weight loss initiative all over again. So watch what you eat, and satisfy your hunger with foods that are filling, yet low in calories. Work out when sedentary: If you’re in bed and reading a book or going over the day’s reports, do a few sets of leg lifts to keep your thighs and calf muscles toned and strong. If you’re seated at a desk all day, get up and walk around for a few minutes every two hours or so. Take the stairs up to your office and park away from the entrance so that you’re forced to walk some distance. And avoid a sedentary lifestyle as much as possible – if you’re watching television, try working out at the same time too. It’s not fair, but it has to be accepted – losing weight takes a lot of hard work and time while gaining it back is very easy and quick. And only when you are aware of this fact is it possible to control your urges, watch what you eat, and grab every minute of exercise that you can to avoid putting on weight again. By-line: This article is written by Shannon Wills, who writes on the topic of Physical Therapy Assistant Schools . She welcomes your comments at her email id : .[...]

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6 Strange Dietary Bedfellows


You know, fitness and nutrition guy Jon Benson has a humorous way of putting things that we all need to hear. I received this email from him today and had to share it with you. It's not only funny, it's true. Read on...Hello EJ----------------------------------------------------------------------|6 Strange Dietary Bedfellows----------------------------------------------------------------------|What do these six things have in common?--- McDonalds--- Renee Zellweger--- Epileptic children--- Yours truly--- Most bodybuilding and fitness competitors--- Kiefer SutherlandGive up?All the above employ the strategies of the low-carb dietplan.Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.Most of the world's leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.Even McDonalds is getting into the act.Even Renee Zellweger.Even Kiefer Sutherland.Even me.Kinda.Read on and I'll explain what I mean...----------------------------------------------------------------------|Why Low-Carb Works----------------------------------------------------------------------|When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.In this case, both -- but it is a good thing. Low-carb dietplans. They work.For the masses, they work because they are the easiest nutrition plan to follow when you're busy.McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn't want to make the time to prepare six meals per day and carry them around in Tupperware.When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.Most of them rely in some form or fashion on a low-carb strategy.Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.But most of us grew up eating junk.Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the "carb defense."After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.In others, you are a "low-carber" for life.Guess which one I am?Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.So, in recap:--- Easy and convenient;--- Metabolically important for carb recovery;--- Lower in total food volume (eat less)Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not "perfect" by nutritional standards.Now, by far, the best low-carb dietplan in the world (yes, I'm bias for good reason!) is this:click here ------ Every Other Day Diet EODD works so well because your carbs are low for "most" of the time. Not "all" of the time. And the times when your carbs are not low you can enjoy your favorite foods.Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.You see, there's no need to diet-perfect.Progress always trumps perfection.----------------------------------------------------------------------|Why Low-Carb Fa[...]

7 Energizing Ideas for Fun in the Winter Air


Who says that the cold weather means you stay indoors?

There is no reason why the winter can’t be a fun time for family just like the summer. Here are 7 ideas for having fun in the winter air.

1. Go sledding.
  • The big hill could be in your back yard or somewhere else in the neighborhood. Grab the sleds and head for the top. Sledding is one thing that adults can do and still feel like a kid. Everyone loves the feeling of their heart in their throat as they go speeding off towards the bottom of the hill. Hardware stores sell out of sleds so get yours early.
2. Have a snowball fight.
  • But, don’t just hide behind a tree. Take the time to build a snow fort. The family can divide into teams and each take an hour or two to construct the snow place of safety. Once the forts are finished and the flags are flying, let the snow fly!
3. Make snow angels.
  • Wear a warm coat, gloves, and hat before attempting this wonderful winter artwork. Find a clear clean place in the snow and allow yourself to fall backwards. The snow will break your fall. Once you’re down there start flapping those arms and legs.
4. That walkway isn’t going to get clean all by itself.
  • Each person can take a shovel or a bucket and work together to get it cleared. Why pay someone else to do it when the family can get some physical activity together? Afterwards, enjoy a cup of hot cocoa together and warm up.
5. Try a new sport.
  • The winter brings a new set of exercises to enjoy. Take up snowboarding, skiing, or ice skating. The point is not to become an expert but to have fun with your family.
6. Catch a snowflake on your tongue.
  • This is an activity that has to wait until the snow is actually falling but when you live far up north that could be an everyday occurrence. Stand out on the front lawn and throw your head back. After catching a few, take a break. No one wants to get a sore throat. Besides, the neighbors will wonder what is going on when they see everyone sticking their tongue out.
7. Build a snowman.
  • By this time, you’ve tried everything else so a snowman is the last best thing to do in the snow. It’ll take everyone’s help to roll a really big base and lift the other body parts on top of each other. A sturdy snowman will take longer to melt in the sun.
Don’t sit in the house longing for warmer weather. Get out and enjoy the possibilities of the winter season—together.(image)

What are you having for breakfast?


4 Healthy Ideas for Winter Breakfasts...

Why is it that we eat more food in the winter? Maybe we decide that it’s okay to have a little more girth to keep us warm. Bears do it so why can’t we? Unfortunately, eating more and moving less doesn’t equal a healthy lifestyle.

Stay warm this winter with a few healthy breakfast items on the menu. We can eat and feel full without ruining our diet and adding to our waistline. We’ve worked hard to maintain or lose weight when the weather was warm. We don’t want to ruin it all during the winter chill.

1. Oatmeal – Oatmeal has changed from the pasty gray stuff that was served to us as kids. Now, oatmeal comes in instant flavors like strawberries and cream, maple and brown sugar, and cinnamon and apples. The oats provide soluble and insoluble fiber. Fiber helps to stabilize blood sugar so we don’t overeat during the day. The slow release of energy by our body keeps us going at a steady pace. Oatmeal can be made with water or milk. Using skim milk provides vitamin D as well as fiber.

2. Fruit filled breads – We are always in a hurry. This may mean leaving behind a warm breakfast but not a nutritious one. The same mix recipes that can be used for muffins can be used to make sweet breads like banana nut, cranberry-raisin, and blueberry bread. Fresh or dried fruits can be used in the bread. In combination with other whole grains, the bread is a healthy winter breakfast that can be fixed and eaten fast.

3. Eggs, cheese, and sausage – A good breakfast is a mixture of protein, carbohydrates, and fats. Eggs provide protein and some fat. Cheese provides the same. It is okay to use low fat cheeses. Fat free cheese doesn’t melt as well. Turkey sausage or bacon provides protein and that meat we so often crave. Weekend mornings are a perfect time for family to enjoy a hearty, healthy warm breakfast.

4. Unsweetened cereals – Cereal is still a part of a balanced breakfast. This doesn’t change in the winter time. Try a cereal that gets its sweetness from cinnamon or honey. It is better for you and fortified with vitamins and minerals we need every day. Supplement that bowl of cereal with a glass of orange juice or coffee and a slice of wheat toast for a quick and healthy breakfast before work or school.

During the winter, we naturally eat more food because we crave carbohydrates. It is the hibernation instinct in our bodies. To keep from looking oversized in the spring, continuing to watch what we eat in winter is essential. Try these breakfast alternatives to do just that.

Finally...Healthy Fast Food! '101 Fresh, Light and Quick Dinner Ideas' - and most can be on your table in 30 minutes!(image)

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How to Stay Motivated During Winter Exercise


You have worked all year to get in shape. It could have been a New Year’s resolution that got you started. When winter hits, the weather gets cold and gloomy. Learn to ignore the gloom and doom and stay on track to better health.

During the warmer weather, it is easy to get physical activity. We work in the garden, go for walks in the evening, bike ride with the family, and spend lots of time outdoors. When someone wants to go, we jump up and go. There seems to be more energy in our steps.

The main motivation is looking good in great clothes. There’s nothing wrong with that. We all want to look our best for as long as we can. The by-product of looking good is that we can achieve great health benefits. Unfortunately, when winter rolls around, all we desire is to curl up on the couch in big sweaters and slippers. It’s not cute but it’s comfortable.

But, that big sweater gives us a false sense of security. We can’t see how much damage we could potentially be doing by eating and maintaining a sedentary lifestyle. It is okay to want to slack off a bit on the exercise but totally dropping things is a no-no.

(image) Here are a few tips to help you stay motivated during the winter months. To start, set a regular time to work out and stick to it. You may not feel like meeting a friend at the gym for a class but you can pop in a DVD or VHS tape and sweat at home. Instead of cranking up the car and braving the cold, you stayed comfortable and worked out anyway.

Maybe the busyness of the holidays has you skipping workout sessions. Exercise is cumulative. Every little bit adds up. Fifteen minutes in the morning plus another fifteen minutes in the afternoon equals thirty minutes of physical activity that day.

Physical activity doesn’t have to be an hour of jumping up and down to a routine. It could be reading a magazine while walking on the treadmill. Dancing around the room, as you vacuum and clean, counts as exercise, also.

Talk to a friend or workout buddy even if you can’t get to the gym with them each day. Use the telephone to keep each other motivated. When the weather leads you to slouch on the couch, phone a friend and get a pep talk until you jump up on your feet and get going.

Listen—you’ve worked mighty hard all year. Why throw it all away during the season of frivolity and food? It won’t be easy to stay motivated, but friends can help. Stick to the routine as much as possible and you won’t feel the after effects of a long indulgent holiday season – you’ll be one step ahead when January rolls round too.(image)

Happy Thanksgiving!



Wishing everyone a 
wonderful Thanksgiving!(image)