What are you going to do this winter?

My friend, Melody, sent me this cartoon. I'd love to say that it really is me. But it is not. I do not like winter or being outside in the cold. But cycling is my main activity. So what am I going to do this winter? How are you doing to get motivated to move this winter?

Try something new

We (my husband and I) joined 24/7 and so far it is okay. We have only made it there at 5:30 am one time. Oh, when that alarm goes off at 5:15 am it is absolutely shocking to my system. And, honestly, that whole workout seemed like a dream because it was dark when we went and dark when we came home. We are still working on a daily schedule. But mornings do seem to work better because we are so tired in the evenings. It does help to have someone who also wants to go. So find a workout buddy who helps to keep you be accountable to whatever activity you choose.

Add simple extras

When you are at home add a few extras into your daily routine. For example, if you have stairs turn around and climb them again before reaching your destination. If you did, this every time you went up and down you would add a little extra movement and good steps to your day. It is recommended we walk 10,000 steps every day. Have you ever worn a step counter to see how you do? On an average day I walk 3,000 steps and I am in and out of my office. On a busier day I walk around 5,000 steps. So to hit 10,000 steps you need to take an extra lap during the day often, run the steps a few times before you hit the shower in the morning, or walk a few laps around the interior of your house. See if a co-worker will walk with you during your lunch hour or right after work. Many schools allow walkers during certain times of the day for free.

You could also do some simple 10 minute exercises like back leg kicks while cooking dinner or lunges while watching the news. While at your desk sit up straight and tense your abs. You will know you are doing it correctly if you can still talk and breathe while tensing.

All of these things will add to your regular workout routine.

Be creative and get moving!

Tips for watching fat and sodium

Most people consume more than the recommended amounts of fat and sodium in their diets. On a daily basis we require 65 grams or less of fat and no more than 2300 miligrams of sodium. Here are tips to help with fat and sodium consumption:
· Canned foods add a lot of sodium. Wherever possible, you should try to find canned foods without added salt. This includes soups, broths, canned tomatoes, canned beans and canned vegetables. At the very least these products should be rinsed before use. The difference in outcome in sodium when freshly boiled beans, versus canned beans, were used was 941 mg sodium versus 176 mg for one recipe!!!
· Cheese adds a lot of saturated fat and sodium. To keep a recipe within the latest guidelines by the American Heart Association and the World Health Organization, you should never use more than a half tablespoon of cheese per person. If you are looking to add flavor, consider ground black pepper or dried oregano. Cut way back on the amount of cheese that you use.
· Bread adds a lot of sodium. To keep most sandwiches from going way over the recommendations for sodium intake, limit all sandwiches to one slice of bread per person. You definitely need to have a variety of whole grains such as cooked brown rice and oatmeal in your diet to obtain enough fiber without getting too much sodium. There are low-sodium breads by Ezekiel bakery, but you may have to go to a whole foods market to find them. Some are available at Hy-Vee.
· Deli meats add a lot of sodium. Everyone knows they should try to eat lean when it comes to meat and poultry. But I bet they don’t realize how much sodium is in the deli turkey they are eating, even when it is “reduced sodium.” When this ingredient is put on bread with a tiny amount of light mayonnaise, the sodium goes to more than half a day’s supply. Fresh cooked chicken or tuna without added salt are great alternatives.
· Beans and lentils add a lot of fiber. The fiber appears so high on those recipes.
· Vegetables make the serving size of dishes a lot larger for the calories they contain. Salads, soups and stir-fry dishes that have a lot of vegetables always seem to have huge portions for the calories they contain as compared to other recipes.
· Oil and margarine really add a lot of fat. Oil and margarine are fat, of course, so this should not seem like a surprise. But you really have to be stingy when using them. It is easy to get carried away because you want something to fry nice or taste good. I tried to limit the amount of fat used in a recipe to 1/2 or 1 teaspoon per person. Here are ways to help you use less fat:
· Use a spray container of oil for cooking and baking.
· Choose a cruet with a shaker top to sprinkle oil on salads.
· Measure oil; don’t pour.
· Cut oil in baked goods by half and substitute with unsweetened applesauce.
· Use light margarine where possible. This usually doesn’t work for baked goods but is fine for spreads and cooking.
Source: Nutrition and Health Communications

Need help?

I was reminded of a website today that might help some of you with your fitness goals. Check out www.nutritiondata.com !