9 Ways to Avoid Winter Weight Gain

Here are 9 ways to avoid winter weight gain. Preventing weight gained during the winter is important. Studies have shown that winter weight gain averages 2 lbs,  accumulates over time and is tougher to lose.  If this extra weight accumulates through the years it may be a major contributor to obesity later in life.

1. Increase your protein intake to curb carb cravings in winter. Head off cravings for simple carbs by stocking up on healthier foods. Be very mindful of cravings for comfort food.
2. Stock your refrigerator and cupboards with healthier foods that are high in complex carbs. Healthy eating choices include; fresh fruits and vegetables, dried fruits (without added sugar), whole-grain breads and cereals and healthful, low-sodium soups. Foods that are high fiber, are utilized by the body more slowly, feeling satisfied longer. Eat more broth or vegetable based soups to stay full longer. Foods that contain water, keep you feeling full longer than just drinking water.  So, stock up with healthy foods low in calories and high in water content, fill you up faster.
3. Have snacks in-between meals.  Snacking boosts your metabolism, maintains your energy between meals and keeps your blood sugar steady. Plan several protein, fiber-rich snacks a day; unsweetened applesauce, roasted unsalted nuts and seeds, dried fruits made without sugar, such as raisins or apricots; and whole-grain cereal.
4. Keep a food journal, honestly listing your entire food and beverage intake. Assume most mouthfuls are minimum 25 calories.  Some people keep a list every day; others keep a list for a week, once a month.  Whether you use a PDA, phone app, online tool or paper diary, journaling is effective.
5. Never, ever go to a party hungry. Remember to have fun, see and talk to people. Create a plan to resist excess holiday party and food temptations. Don’t expose yourself to temptation without planning. One successful trick I use is to eat a serving of oatmeal before leaving home.
6. Keep physically activity. Weather may prevent outdoor sports, so plan for indoor activity.  When your time is tight, don’t become obsessive, but do be consistent. Plan on being active daily.  At least 3X weekly spend planned exercise time. Buy a few DVDs for indoor activity, Plan 10-15 minute bursts of activities, Create new exercises patterns, Walk upstairs, mall walking.
7. Avoid empty calories on foods or beverages. Avoid or minimize alcohol.  Alcohol is loaded with empty calories.  Drink a full 8oz. glass of water often.
8. Consider taking Vitamin D supplements to compensate for less sunlight and outdoor time.  Check with your doctor.
9. It is okay to say no.  You do not have to accept every invitation or eat/drink every item offered. Practice if you must, but don’t feel guilty about protecting your health.

The key to avoiding winter weight gain is to be aware and mindful of both your eating and exercising.  Take the pressure off and think about what you eat and how you are active.

Please comment. Share how you prevent winter weight gain with other readers.

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Support National Breast Cancer Awareness Month

Support National Breast Cancer Awareness Month (NBCAM) during October and use the information and links provided to self educate yourself.

• National Breast Cancer Awareness Month
• Susan G. Komen for the Cure
• Breast Problems in Women Flowchart
• What Should You Ask Your Doctor About Breast Cancer?

Breast Cancer Awareness Month strives to encourage women to be aware of the importance of early detection, yearly mammograms, support for those affected by breast cancer and raise funds for research towards prevention, cause and a cure.  Breast lumps, pain, discharge or skin problems can be a sign of a minor problem or something more serious, so it’s important to pay attention to any changes.

Breast cancer is one of the most common types of cancer. It  is usually treated with surgery, radiation, chemotherapy, and medications. Breast Cancer can be genetic (accounting for approximately 10 percent)  or environmental.  Elements in the environment are the cause of approximately ninety percent of breast cancers.

Unfortunately, the reality of being faced with breast cancer is inevitable for most of us.  We must self educate and take advantage of modern technology.  The NBCAM and Komen links provide general information regarding breast cancer. While the links to the flowchart and questions for your doctor will assist in providing you with information specific to your body.

Please leave a comment about how breast cancer has affected you or your family. Or do you participate in activities that raise awareness or funds for research?

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Multitaskers Are Bad At Multitasking!

Multitaskers are bad at Multitasking!  Stanford researchers compared Multitaskers and Unitaskers and found significant differences in memory, ability to concentrate and easily distracted. The results found multitaskers couldn’t concentrate and their memory stinks, resulting in not doing anything well (or rather to the best of our ability).

I know, we all think we are the exception; terrific with multi tasking, listenening to music, watching tv, texting/talking on the cell phone, checking email and surfing the web. But I have to admit that I started this post as an hommage to my month of focusing on Yoga (September was National Yoga Month). My plan was to celebrate the increased results from concentrating on my Yoga focus and mindfulness. Yet, as I started writing, I realized that intentional focus, mindfulness and unitasking were contrary to my usual multitasking.

The truth appears to be that we operate more like our computers with too many programs open, we slow down or crash. I have refined several habits and become more productive as a result; reducing the stimuli of having too many distractions siphoning my attention.  Instead of juggling too many tasks, I really focus in the moment.  What about you? I really want your thoughts and comments on multitasking.

What do you think? Please take a minute and share your comments.  Thanks!

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Nine Healthy, Proactive Ways to Prepare for a Mega Flu Season

Here are Nine ways to proactively prepare for the upcoming flu season. With the return of the H1N1 flu, Swine Flu, are you ready? (Additional CDC Tips, Click here) Swine flu has become the world’s dominant strain of influenza and the World Health Organization predicts that within two years, nearly one-third of the world’s population will have caught the swine flu.

Consider taking these 9 steps now, before you or your family comes down with swine flu.

1. Make a plan. Both medical and workplace experts suggest you create your plan now; know your company or child’s school flu policy.  Schools and workplace will be stricter in preventing the spread of illness.  Don’t be surprised later due to poor planning.  Does your company have a leave policy? How to keep up with class work?

2. Do you recognize the signs of illness? The CDC recommends you stay at least 6 feet away from people with flu-like symptoms, and you stay the same distance if you become ill. In fact, avoid others until you’ve been free of fever for 24 hours.  Avoid touching your eyes, nose, and mouth. Have your doctor’s phone number and current medication easily located.

Children should get medical attention if they:

• Have fast breathing or trouble breathing
• Have bluish or gray skin color
• Are not drinking enough fluid
• Are not waking up or not interacting
• Have severe or persistent vomiting
• Are so irritable that the child does not want to be held
• Have flu-like symptoms that improve but then return with fever and a worse cough
• Have fever with a rash

Adults should seek urgent medical attention if they have:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting
• Flu-like symptoms that improve but then come back with worsening fever or cough

3. Stock up now. Get in the habit of taking your laptop home daily.  Do you and your children have portable sanitizers to use when washing is not available?  They are available at local drug stores. (These sanitizers are drying, so make sure to also carry lotion!) Stock up now with food supplies and comfort foods – electrolyte drinks, household cleaners, soft foods, pudding cups, extra canned soups, tissues and toilet paper.  Also make sure you have a thermometer to take your temperature. Here is the link to the Pandemic Mask.

4. Decide who the care-giver is if/when children become ill. One parent to take care of the ill, one to maintain normal household duties. If you live alone, fatten up your social network now and create “flu-buddies”

5. Don’t Go to Work Sick or Send Sick Children to school. Always be ready to work from home. DVD, magazines and Books - keep a few light, uncomplicated diversions for the down time.

6. Preventive steps: Get vaccinated. Get the regular seasonal flu shot and the swine flu shot when available.  Check your local listings for availability.

7. Don’t touch your face.  The virus enters the body through the eyes, nose and mouth. Keeping your hands clean is a huge preventive step.

8. Be healthy, take vitamins, eat healthy, exercise and reduce stress.
9. Enjoy time in a sauna a couple of times a week, the steam and heat can supposedly kill off viruses (if it’s over 80 degrees).

Although the outbreak may be milder than anticipated, it would be irresponsible to completely ignore all the warnings.  One of my favorite quotes is: “Four steps to achievement: plan purposefully, prepare prayerfully, proceed positively, pursue persistently.” William A. Ward

Comments are appreciated. I love feedback.Thanks.

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September is National Yoga Awareness Month

September is National Yoga Awareness Month.  This is a great month to increase your awareness of wonderful benefits of yoga.  Take this time to explore why millions enjoy practicing yoga.

Are you curious? Learn the therapeutic benefits of different yoga poses, how to use yoga for healing, fitness, preventing chronic diseases, and being more in tune with your body.

There are actually different types of yoga styles that are being taught and practiced. Choosing the right type of yoga style will depend on your specific needs and your own fitness ability. Whereas Hatha, Vinyasa, and Iyengar yoga styles can be safely practiced by anyone and are ideal for beginners.

If you need to read up before taking the plunge, spend a few minutes reviewing these articles: Yoga Self-Taught by Andre Van Lysebeth, Yoga For Beginners, Yoga Anatomy by Leslie Kaminoff.

Related Posts

1. Tips for Yoga Beginners
2. The Different Types of Yoga Styles
3. Yoga for Weight Loss for Beginners and Essential Yoga for Inflexible People
4. Review: MyYogaOnline.com
5. The Benefits of Different Types of Yoga Pose

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