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Showing posts from April, 2011

Don't Binge

You've had a rough day and the only thing that could possibly help you feel better is a tub of ice cream. Or so you think. In actuality, there’s a little voice inside your head that says, “Hey you! Gorging yourself on double-dutch chocolate chip ice cream isn't going to do you any good right now or in the future.” I know… I’ve been guilty of strangling that little voice to silence, too.

We all know that while in the comfort of your own home, it's easy to eat whatever you want whenever you want. And, being human, giving into these urges on occasion can be psychologically beneficial. However, it is extremely important to learn to identify what causes you to eat unhealthy foods or unhealthy amounts of food.

That would be the first step in the process of modifying your behavior when you are confronted with your “comfort food” trigger. If coming home from work is usually followed by an hour on the couch, with a large bag of Dorito’s chips in hand, then perhaps it’s time to re-c…

Anything with D

This weekend was great! We had a 3 day stay on the beach and really enjoyed the lightly warm temperatures and cool gulf breeze. Now, I am a fair complexioned individual and as such, I carefully monitor my time outdoors and always wear my sun screen.

Despite cancer risks, there is no need to fear going out into the daylight. In fact, there are some benefits to it. For example, you may think the sun's rays don't do much besides darken your skin, but keep in mind that much of our allotment of vitamin D comes through sun exposure. When this source of vitamin D is taken away, or limited as in my case, it is important to make it up through proper nutrition.

Lucky for me, this time away from work also afforded me the opportunity to indulge in another favorite activity of mine: cooking.

The warm-weather season brings us a wide and varied selection of great fruits and vegetables, all of which provide an excellent supply of anti-oxidants and phyto-nutrients that help to combat the damaging…

Eating for Energy

"And what is a man without energy? Nothing - nothing at all." - Mark Twain

Coffee is my number one “gotta have” in the morning. And, while I’ve been known to make a quick Starbucks run in the afternoon, I don’t necessarily rely on caffeine for my energy boost. Instead, I can get all the energy I need three times a day: breakfast, lunch, and dinner.

Carbohydrates: You may remember the world-famous Atkins diet has caused countless people to stop eating breads and pastas in order to lose a few quick pounds. Unfortunately, carbohydrates are essential when it comes to boosting your body's energy levels. Don't eat enough and you won't be able to push your body to its limits in the gym.

Instead of starving your body of fuel, eat smart carbohydrates, such as whole-wheat bread, cereal, and brown rice.

Magnesium: If you're looking for energy, you should consider it. Magnesium has unique properties that turn sugar into something useful: energy. In other words, you can get …

The Best Time for Exercise

I love the morning. It’s my favorite time of the day. So, naturally, it’s also my favorite time to exercise. Likewise, when clients ask me what is the “best” time for them to exercise, I recommend “first thing in the morning.”

Actually, exercising during any time of the day is proven to help you obtain and maintain a healthy weight. But, recent research seems to back-up my theory that exercising in the morning gives you an “edge” to your pursuits, a little more “bang” for your effort.

Anyway, I know what you’re thinking. You’re thinking, “You’re full of it, John. You’re just trying to trick me into leaving the warm comfort of my bed for the cold steel of a weight room!”

While that may not be far from the truth, hear me out because I think an early morning workout can improve your life in several ways all at once.

First, you’ll notice that working out during the first few hours of the day helps you sleep better at night. Typically, working out in the evening can increase adrenaline, and pu…

Marriage - Unbroken

Last Friday my aunt and uncle celebrated their 39th wedding anniversary. My own parents are on their 47th year, and this month, Alex and I will also celebrate an anniversary - our 17th year together. On occasion, it feels much longer but for the most part, it is as though time shot by us and here we are seventeen years later.

So in an age of quick divorces and short lived relationships, I guess you could call us odd couples.

In fact, I’m sometimes asked, “Between raising a child, holding down a demanding job, volunteer work, and taking on the minutia of everyday living, where do you fit in time to grow closer to your spouse?”

My secret is this - there is no time to be “perfect” in your relationship. Living is messy! And while I’m not saying there aren’t plenty of rosy, “peaches and cream” moments, a relationship - a marriage - requires work.

One thing I’ve learned is that a relationship is never static. It is always a work in progress. It seems that many couples I’ve met that are in ro…

Making a Salad a “Real-Deal” Meal

You know? I can’t remember eating any salads as a kid (unless you count potato salad)! No, I was raised by serious carnivores. But now, rather than relegate this green dish to appetizer or side dish status, I’ve become rather fond of making a salad the main attraction to an extraordinary meal. Not only does it provide a variety of different vitamins, minerals, antioxidants and phytonutrients, a salad is quick, & easy.
To prove this point, I’ve listed a few tips that I use to make my dinner a bit “greener.”
Meat, Please: Traditional salads are rather meatless creations, but a little protein goes a long way toward packing more punch to your meal. From shrimp to chicken, steak to tofu, you can use any protein you like. Just remember not to overload your salad with meat. After all, it's a salad first and foremost, so greens and veggies should be the mainstay.
If you’re not a meat eater, simply toss in some of your favorite meat substitute. The protein will help you feel full and cont…

Sleep Deprivation & Weight Loss