Exercise routines can become boring over time, which could contribute to the whooping drop-out rates. (Fifty percent of people abandon their exercise program within six months.) An easy way to spice up your program is to incorporate small changes into your favorite moves. This can be accomplished by simply switching your stance or the position of your arms, or layering movements in order to create a totally new exercise. Check out these three ideas to introduce challenge, fight boredom and get you through the plateaus.
The Power of Popcorn
Popcorn is an all-time favorite snack. Just the smell of freshly popped popcorn can make anyone’s mouth water. Fortunately for us, popcorn is also a great healthy snack that can help curb the mid-afternoon cravings. That is because popcorn is a whole-grain, thus a great source of fiber. High-fiber foods can make you feel full sooner, satisfying hunger for longer periods of time. But you probably already knew that.
Are You Sabotaging Yourself?
We are surrounded by ads, TV shows, and magazine articles that assure us that changing is easy. Take weight-loss as an example. The media say that all we need is a little willpower (and whatever they are selling, of course), and we will join the club of successful losers. My question is that if it is that easy, why isn’t everyone able to accomplish it? Lack of willpower, you would say. I beg to differ. The truth is that many people have a hard time sustaining change. It is not that they don’t want to change or that they don’t know what to do. The problem is adhering to their (own) plans. More often than not, people try to change too many things at once and end up getting quickly overwhelmed. Then they think, “I don’t know why I started this. I knew I wouldn’t be able to do it. I’m such a failure.”
Three-Grain Pilaf
Do you want to eat more whole grains, but all you can think of is oatmeal, brown rice, and whole wheat bread? Do not despair! I have a recipe that will introduce you to three new whole-grains: pearl barley, farro, and forbidden rice. You can easily find these grains in the bulk section at Whole Foods.
Phytochemicals: A Healthy Bonus
You are probably thinking: “What the heck are phytochemicals?” Even if you are not connecting the dots right now, I’m sure you’ve heard of them before. Many articles have been written recently emphasizing the potential benefits of phytochemicals. Phytochemicals are a relatively new class of nutrients. Technically, phytochemicals are not considered nutrients per se, because they don’t provide energy or building blocks to the body. They aren’t considered essential either. However, these substances are believed to have health-protective properties. Recent research suggests that these compounds can perform fundamental protective roles, reducing the risk of developing many diseases such as heart disease and cancer.
“Fuel” for Thought
Do you know how your body transforms that slice of pizza into energy? The concept behind it is simple: energy is released whenever chemical bonds are broken. After digestion and absorption, food molecular bonds are broken, releasing energy to sustain body functions such as growth and repair, transportation of substances, and muscle activity. The human body uses mostly carbohydrates and fat for fuel. Protein typically offers only a small contribution toward energy.
From Disordered Eating to Eating Disorders
Eating is an instinctive behavior that is easily affected by one’s psychological, social, and cultural environment. I would say that it is hard to find someone nowadays who eats with the sole purpose of nourishing the body. Yes, we still eat to fuel ourselves, but we also eat to celebrate special occasions or when we are feeling the blues, for instance. Another example of how external factors can influence our eating behaviors is the current “diet mentality.” The constant exposure to society’s stereotype of the “ideal body” creates the illusion that thinness will bring happiness, love, and success. In the name of “health,” many people end up engaging in unhealthy eating practices. Unfortunately, this social pressure may ultimately lead to pathological weight-control measures, fear of becoming fat, and distorted body image.
Take Over Control to Achieve Your Goals
Did you know that lack of time is the number one reason for not exercising or indulging in not-so-healthy foods? I understand that time constraints may be a real problem, especially when you have a very busy life. However, waiting for an opportunity to have more time in order to engage in healthier behaviors is not a realistic option. The truth is that as we grow older, life tends to get more complicated (job, marriage, kids, and so on). Finding time to exercise and eating healthy may become a big challenge. Don’t blame your (lack of) willpower for all the New Year’s resolutions that you didn’t fulfill when the actual problem may be time management.
Increasing the Odds of Successful Change
Have you been struggling to maintain a healthy behavior such as exercising regularly or eating more fruits and vegetables? If so, you might not be completely ready for it just yet. The problem is that having an intention to change a particular aspect of your lifestyle usually is not enough. Besides, it is common to be overly optimistic when you set a goal. Most people set goals thinking of the perfect world (in which there are no family emergencies, work obligations, or social events) and purposefully ignore potential barriers to the new behavior. Unfortunately, this approach only sets you up for failure.
Weight-Lifting 101: General Guidelines
Resistance training is an essential component of any exercise program. The American College of Sports Medicine (ACSM) recommends loading exercises for all healthy adults in order to maintain bone and muscle health. Loading exercises are defined as drills that use body-weight or any resistance tool (free weights, bands, or machines) to create a physiological challenge. Overloading the body places muscles, bones and joints under (controlled) stress, which induces positive adaptations such as increase in muscle mass, strength gain, and bone mass improvement.