13. At lunch, pick a pita Use one mini whole-wheat pita instead of the usual two slices of white or refined wheat bread for your sandwich . What you really want to do is cut out all flour. I love bread myself, but if you really want to see changes, cut out the flour. It’s bad and it helps keep the weight ON.
14. Get face time We use e-mail so much we’ve forgotten what our co-workers look like. Pick a colleague or two who sits farthest from you and deliver 10 of those daily messages in person. And go out of your way: Hit a bathroom or a copier on another floor — and take the stairs, of course. When you take the extra steps you’re burning more calories, and that’s what it’s all about. Walk more, do more, and gain less. Don’t make it hard, and again, drink lots of pH water.
15. Firm as you file Pause from your papers with a few wall push-ups. This is really easy to do and you’ll find out it does work your muscles. Place your hands wide at shoulder height against the wall. Any wall. Take a couple of steps back so your body is at a slight angle and your weight is on your toes, and do three sets of 10 push-ups. When you do this it will strengthens your chest and triceps mucsles. It’s going to make you feel stronger, have more energy and help build a few muscles, which means you’re going to lose weight.
16. An apple (or more) a day They’re packed with fiber and water, so your stomach will want less. Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day— lose weight. Try two small apples or some pears. When you eat fiber you’re not only going to lose weight, you’re going to firm up and be healthier. Doesn’t get any better than that.
9. Casual day payoff You will blast more calories during the day wearing comfy clothes like jeans or khakis, sport shirts and soft-soled shoes than donning constricting suits, skirts and heels. Why? Because you walk more, a study found. Now you just have to convince your boss if you work in that type of setting.
10. You know squat! At your desk chair, or in front of your computer, pretend you’re going to sit but don’t — stop and come back up without using your arms. Always start squats by lowering your hips, not bending knees forward, and keeping your weight on your heels. Repeat the motion throughout the day (even at the potty!) for 15 to 20 total. What this will do is strengthen your quadriceps, which are in your legs. It might seem a little hard at first but hey, it’ll get easier and you’ll find out when you develop more muscle, you’ll feel better and your weight will come off. Try it.
11. Drop the soda Your body doesn’t register calories from liquids the same way it does those from foods, so you won’t get those “stop eating” signals to help you compensate for the overload later on. Change from two glasses of regular soda or fruit juice to pH water. The more cold pH water you drink the more weight you’ll lose. I remember a woman I knew, all she did was change to drinking lots and lots of pH water. She lost 20 pounds in a matter of weeks, so the more pH water you drink, the more you’ll lose. It works.
12. Talk it up Every time you grab the phone, stand up and pace around. Heavy people sit on average two and a half hours MORE per day than thin people, according to the Mayo Clinic. I know that’s hard to believe, but stay active. The less you sit down, the more you’ll keep. The more you walk the more you’ll lose. It’s simple, but again, it works.
Last week I went over the first four ways to help you stay permanently slim. They are earth shaking secrets, but they are secrets that only thin people seem to practice.
Today I’m going to give you a few more. Make sure you share them with your friends so they know these secrets as well. Here’s number 5.
5. Coffee saver Instead of pouring that 1/3 cup of half-and-half (a whopping 105 calories!) into your coffee cup, replace it with the same amount of 2% milk or just drink it black. Doing this will save you some extra calories and some extra fat storage. It’s the little things that count. Saves 60
6. Better your bagel You can walk 10,000 steps to justify your 500-calorie bagel with cream cheese, or try this: low-fat spreadable cheese like Laughing Cow Light on an English muffin. That’s if you have to have a bagel. Stay away from grains if you can. Again, if you’re hungry, really hungry, eat a hard boiled egg and drink lots of pH water. Saves 300 calories
7. Tone in traffic Use the time spent bumper-to-bumper to develop your buns of steel: Squeeze your derrière each time you tap the brake, holding for 10 seconds. Shoot for 10 to 15 squeezes a trip. I know that sounds crazy, but hey, if you want buns of steel, or something close to buns of steel, do it. It’ll make your derriere feel and look better and it’ll burn some fat off that backside. Burns 10 calories
8. Snack smarter Portion out the day’s snacks into pint-size zip bags, or buy single-serving portions. For example, four eat raw broccoli or carrots. When you do this it will satisfy your cravings and take that fat off your backside and hips.
“I don’t know who or what to believe! I heard that fat is bad for me, but then somebody tells me how good flax oil is for you… and yet it’s fat. Then I heard carbohydrates were bad for me and I should eat more protein…like the Atkins diet. And then the Atkins guy dies of a heart attack, and I find out that the high protein diet makes you toxic. One doctor tells you this and another one tells you that. It seems that when it comes to health, nobody can seem to agree.”
And the statistics support this truth. We are rich in “money, stuff, and things”, but we’re very poor in our health. Ouch.
It’s sad but true… it seems people know more about how their cars operate than how their bodies do. And equally as unfortunate is this… we treat our cars better. Would you ever put anything in your car’s gas tank other than gas? Heck no! Then why do so many of us put something other than food in our bodies? And no…Twinkies aren’t food.
This part is for certain… it’s silly to expect different results …positive results and progress where your health is concerned if your approach is the same as it’s been over the last month or year.
Well… that’s really what this journey is all about. DISCOVERING health…not trying to INVENT it. It’s about breaking things down to where they make sense. And I believe if we can break out the truth, bit by bit, we’ll all be empowered to live much healthier and happier lives!
Just the fact that you’re reading this tells me that you desire more for yourself…and that’s great! My promise to you is this…you’ll learn a lot more about your health here in this office – and hopefully enjoy the process – and all it will cost you is a little bit of your time.
Living a vibrant and healthy life is a PROCESS…not an event. You don’t just wake up one day and everything’s great. There’s no magic pill…no Hollywood diet, no amazing miracle. Vibrant Health is a JOURNEY, and not a destination.
And by the way… I’m just a person…like anybody else talking about the subject of health. I happen to have a lot of knowledge on the subject because I’ve tried to dig up truth to apply to MY body and MY life. But there are a TON of great resources out there… and people to lean on.
So, keep learning on your journey, and keep searching for truths that will empower you to succeed in the arena of your health. So…here’s how to take control of your health… get informed, stay informed, and this is the most important thing… apply what you know…even if it’s just a little bit…EVERY Day. Make UNDERTANDING your body a priority, and make healthy and vibrant living a journey.
Our program is not a diet — or a rigorous exercise program. (Nobody can stick to those for long.)
Instead, it’s a simple way to make weight loss a natural part of the life you already live. And guess what? It’s fun!
You just adopt some tricks naturally lean people do. Pick the ones you like, stick with them, and you’ll slim down and tone up — for good! I’ll be doing a number of these in different handouts so make sure you keep them all.
1. Wake-up workout This is a pretty good one. When your eyes open, sit up slowly without using your hands. With legs straight out, lean forward until you feel a gentle stretch in your back and hamstrings. Hold; then, using your abs, lower yourself flat. Rest and repeat two more times. Doing this simple little exercise… strengthens your core. And best of all it… Burns 10 calories
2. Add some protein The more you eat earlier on, the less you eat as the day wears on, research has shown. So after your hard-boiled egg or a part-skim mozzarella cheese stick to keep you feeling full — eat a protein bar, but be choosy about the kind you buy. That way the more protein you eat, the more you stay away from that pre-lunch brownie. When you’re hungry, grab a piece of chicken or a hard boiled egg. I like to make up about four or five hard boiled eggs, then have them in the refrigerator when I get hungry. Oh and make sure you’re drinking plenty of water. Saves 200 (or more)
3. Balance booster While you brush your teeth, alternate standing on one leg as you switch mouth quadrants (every 30 seconds). Balancing on one leg develops your core muscles and may even be good for your brain. Doing this will help you burn more calories. I’ve found out that doing this will help you… Burn 10 more calories
4. Be a ballerina As your coffee drips, stand sideways, put one hand on the counter, and lift the outside leg straight out in front of you, keeping it extended. With upper body straight, hold for a few seconds and move it to the side; hold and extend it behind you. Do five to ten times on each leg. Tones outer thighs, hip flexors and quadriceps. Burns 10 These are just some of the little tips that you can use to stay active, feel better and lose weight. I’ll be giving you more in the next handout.