Did you give up yet?

Well it is January 31.  Just about the time that many people have given up on their New Year's Resolutions.  I will admit while I didn't make resolutions, I did set a few goals that I wanted to reach this year to take care of my health.

I set a goal to read at least 25 books for my mental health. Reading helps me to stay relaxed and it also keeps my brain sharp.  So far, I have read 9.  I guess my goal was a little low.

For Nutrition, I set a goal to plan my meals ahead of time.  I have struggled with this one but I am doing much better than I did for most of 2011.  Most importantly, I am using a lot more whole foods and that is the ultimate goal.

I set one last goal to get at least 1 hour more physical activity per week.  I was exercising before but I realized that towards the end of the week, I struggled to get it in.  I am proud to say that this is one goal that has been pretty easy.

If you set goals and have either given up or aren't reaching them, you don't have to wait until next January.  Start today.  Don't wait until Monday. Just make sure your goals are specific and attainable.  You can always set new goals once you reach them!

Don't take your cell to the gym

I know this is hard to hear. We have becomes slaves to technology.  But, if you think you should be getting a better workout than you are, the problem might be your cell phone.  If you take your phone to the gym just to use it as an ipod or steam radio, you can benefit from an awesome playlist that will make your workout better.  If you text, talk or surf the web at the gym to pass the time on the treadmill, however, you aren't doing yourself any favors.

A recent study published in the online journal Gait & Posture showed that both texting and talking while walking caused participants to slow their pace.. The physical therapy research included a small sample size and was focused on ways to improve physical therapy, but it does make sense and if it holds true Texting & talking could be slowing you down and keeping you from getting your best workout!  Don't take the chance, leave your phone in the locker room!

Not so Healthy but I had to write about it anyway!

I have been putting a lot of thought into snacks lately. Mostly because I am trying to figure out which recipe to make for my next Meals in Minutes segment on HeraldStandard.com.  I have also been flipping through my dessert recipes.

While I am not usually a cake fan, a good cupcake can definitely tempt me to make a less than healthy choice.  I am going to give you a big WARNING that neither of these cupcakes are healthy.  I am not even sure if they would be good but I was intrigued and thought I would post them just for your opinion.

First I will say I don't eat bacon very often at all.  And even though it isn't healthy, I do like the taste, especially when it is combined with something sweet.  Yesterday I got an email with a recipe for  Maple French Toast and Bacon Cupcakes  I have to admit I thought I might give them a try.  

As I was exploring recipes that I could modify for the superbowl, I found yet another unique yet intriguing recipes--BUFFALO CHICKEN SUPERBOWL CUPCAKES! This one sounded terrible to me and the picture with the chicken wing on top of the cupcake was a bit of a turn off, but the narrative made it sound a little better.  If I tried them, I am pretty sure I would skip the wing on top.

I of course wouldn't endorse either of these as a food you should be eating but I found them interesting enough to share. Let me know your thoughts!  I promise, I won't continue to tempt you with not so healthy treats. If it will help I can even analyze the recipes.  It is just never ceases to amaze me what foods people will come up with next :)

What is JUNK?

Usually, when I write something catches my attention and I'll give you my opinion about it when it comes to diet and exercise but Chris & Kara Mohr from Mohrresults.com posted this info about snacking and I loved it so much I just thought I'd copy and share it with you.

"Enjoying low fat snacks.  Snacking is great…when you choose good options.  But when you don’t, they are, well, junk. 

Zero nutrient rice cakes = Junk. 
Low fat chips = Junk
Low fat ice cream or cookies =  You guessed it, junk. 

The list can go on.  Want a solid snack that will help fill you with nutrients AND boost weight loss?  Grab a handful of nuts — they’re loaded with healthy fat, protein, fiber, and a ton of nutrients.  Good stuff.  Of course, they are calorie dense — so sticking to that handful is the key. 

Just don’t fall for the low fat mantra.  If a good is naturally low fat, like veggies and fruits, fantastic.  But if it’s a food that SHOULD have fat but it’s "magically" disapeared, that means it’s full of added junk to make it taste like what we’re used to.  Stick to real foods, just stick to smaller portions.":

Inhale your caffeine?

Yes I know there are health risks to too much caffeine, but I love my morning cup of coffee.  If I don't get it, I might be a little cranky. I try to keep the calories low. I do add a little creamer.  I don't go beyond the 2-4 cups that are considered safe.  I think that is where I draw the line when it comes to caffeine intake. 

Today I saw the new caffeine inhalers!!! Wow! Forget the caffeine beverages like coffee and soda, skip the calories and just inhale your caffeine. I am not sure how I really feel about this.  Seems like it might end up being problematic. For those using it just to get the caffeine in lieu of drinking 5 or 6 cups of coffee it MIGHT be safe.  But if mixed with alcohol, it could definitely be problematic.   There are a lot of critics whose main concern about the use of the inhalers is this potentially deadly mix with alcohol especially if the drinking is heavy.  

In my opinion, the extra caffeine jolt isn't worth the unknown risks. Just have your morning coffee instead.   Whatever you do, learn a little about them before you grab them at the gas station convenience store!

Resolution Solutions

I know that many of you have made at least one weight loss resolution for the new year. To help you reach your goal you might even want to try an app to help you keep track of your weight, food, and exercise.

I'll warn you, some are better than others and it really depends on what your goals are. If you find one that works for you stick with it. If you find it is a pain in the butt, try another!!!

I have tried a few and I would recommend the following.

1) Calorie Counter & Diet Tracker by MyFitnessPal
2) Calorie Tracker by Livestrong
3) Sparkpeople Food & Fitness Tracker

Right now I am trying out LoseIt! and so far I like it. It is pretty easy to use. If you find another that you like, please let me know.  Just remember, the most important part of making these smart phone tools work for you is HONESTY.  The apps won't help you reach your goals if you don't enter all of your info!

Fresh Start for the New Year

Many of you have made resolutions for the New Year.  I am guessing for at least a third, weight loss is part of those resolutions. I am not sure I like resolutions. Most people forget about them before February even gets here. Regardless, I do think that the start of the New Year is a fresh start.  Whether it is a resolution for you or not, consider cleaning house of all those foods that lead you to make bad choices.

Start by cleaning out all of the Christmas goodies that are still lurking in your pantry, fridge or freezer. I don't really support wasting food, but enough is enough. Most likely, those foods are past their prime anyway.

Take the potato chips and other snacks that are leftover and donate them if they aren't open. At a minimum, put them away so you aren't tempted to open them and keep them for you Super Bowl party in February. The same goes for the candy that was leftover from your stocking. It is time for it to go!

Then look for other hidden sabotages that are lurking in your kitchen.  If  a food does not support your goals to become healthier, get rid of it.  Don't leave it for your spouse or your kids. They really don't need it either and it will just tempt you.  The only way you will succeed is if you make a healthy lifestyle important for your entire family.

Now that you have cleaned house, it is time to restock with lost of fruits, veggies, lean proteins, and whole grains. Good Luck!