Eating and Fitness-Seeking Alternatives of Habit

You are busting your rump at the gym and running five miles a day, but you are not achieving your fitness goals. The result is you are not losing weight, staying the same, or worse gaining weight! The problem isn’t how much you work out but what you put in your mouth. Finding healthy alternatives will make a big difference in whether or not you will be able to achieve your desired body shape.

If you look at the average person in this country you will find that approximately 75% are overweight or obese. The problem has become such an epidemic that laws and regulations are being passed to counter the danger. This may be one of the first generations to decline in lifespan.

The problem lies in many areas and can be broken down into sedentary lifestyle and overeating. There are many ways to further break this down into average calories burned and the type of food eaten. Between the two food is likely the hardest challenge to overcome.

Much of what we eat is based on habit, and it can be difficult to change automated habits. The problem is that they are so embedded in your memories, backgrounds and ethnicity that it is strenuous to think about changing. Who doesn’t remember mac & cheese as a child or hot cocoa? Throw in a couple of pudgy pies and you might as well put a few more notches on your belt.

Yummy warm memories that taught you how to be chubby!

Finding alternatives and slowly adjusting your eating is a more successful way of getting in shape. As eating is our biggest challenge, it makes to improve this as soon as you decided to get into a fitness program. Finding small changes and adjustments through the use of alternatives can make a big difference in our overall outcome.

Consider the difference the calories in regular apple pie of 420 and low-fat apple pie of 190. Imagine if you could drop your calorie county by 50% every time you put something into your mouth. Finding alternatives may just turn fat gain into fat loss without changing the actual quantity of food. With a little research, you might be able to figure out how eat more food than before while reducing your overall calorie intake. The next time you eat breakfast have oatmeal instead of your favorite frosted cereal.

A Saturday Evening of Fitness with Tennis

The tennis racket that was leaning against the wall for the past few months finally got some use. It seemed to be much useful on the court than as a cheap form of house decoration. Health is becoming important to me and so is the opportunity to meet interesting people. Tennis provides an appropriate balance between fitness and fun so that I can sustain movement toward my fitness goals.

It wasn’t a particularly warm afternoon for Southern California; somewhere near a breezy 60 degrees. A sweatshirt would have been appropriate in most casual outdoor situations. Within a few minutes, you will no longer think about a sweatshirt; or even the outside temperature.

Chasing that green furry ball is all the heat needed to keep warm. Tennis is a fast sport and requires sprinting from one side of the court to the other. The quick dashes, stops, and arm movements  of your muscles, heart and arms.  It is one of those full-body workouts that doesn’t feel like you're doing anything until it is all over.

Accordingly, that is one of the reasons why I like to play tennis. A few competitive games and an hour is up. If there was more time before the sun went down I might have stayed another hour. Because time flew bye we played until the court lights were needed to see anything.

Tennis has its charm as a fun alternative to other workouts that drag on and keep reminding us that we are “working out”. Improving fitness is easy when you engage in activities with enjoyment. Tennis is a social sport that any level player can enjoy. Maintaining an intensive fitness program requires finding alternatives to “traditional” exercises. Tennis seems to fill that gap without all the drudgery of the gym.

Eating Out When a Healthy Menu is Lacking

Eating out is an activity busy Americans frequently in but don’t often understand the consequences of their food choices.  Some people eat out more than three times a week and this can have an impact on their waistline if they do not adjust their food selections. When Healthy Heart options are lacking an alternative strategy is needed. You can still enjoy your dining experience while eating healthy with a few simple tips.

Part of the problem relates to the consumers choice of foods and the other is more akin to menu options.  Consumers regularly select foods that will satisfy their immediate cravings without regard to the longer consequences of poor eating.  At times restaurants don't offer healthy options or nutrition information. A little reflection can go a long way.

Some restaurants offer a Healthy Heart option which can be an invaluable food selection tool. The use of Healthy Heart menu options has lots of room for growth in the restaurant industry (Jones, et. al., 2004). When offered they usually contained vegetarian meals or light side dishes but often leave out fruit, low-fat beverages, low-fat dressing, and healthy deserts. 

Where a healthy Heart option is not available, or lacking in substance, you should adjust your eating processes to reap the most rewards. Consider the following:

1)  Skip the immediate need to eat bread or request whole grain as a healthier alternative.

2)  Drink a glass of water before putting anything in your mouth to satisfy immediate cravings.

3)  Scan the menu for the Healthy Heart section, low calorie, or high vegetable foods.

4)  Pick restaurants that regularly provide high quality foods such as Thai, Mediterranean, Japanese, Greek, Indian and Organic/Local foods.

5)  Pick soups, salads and other items with a vegetable base.

6) Avoid fried, pasta heavy and creamy foods. Select baked, broiled, or steamed items.

7) If necessary share a meal with someone and order a side dish to reduce the total calorie count.

8) Don’t be afraid to ask for alternatives because it is the restaurants business to serve your needs.

9) Skip the desert. 

Jones, J. et. al. (2004). The prevalence of heart-healthy menu items in West Virginia restaurants. American Journal of Health Behavior, 28 (4).