Tag Archives: walking

Work it Off: 3 Ways to Burn of the 230 Calories in 1/4 Cup of Chocolate-Covered Almonds

I’m not usually a big chocolate fan. Except for when I am. And then… look out! But let’s put this in context: I usually get a sugar craving in early afternoon. (I’m more of a lunch dessert person than a dinner dessert person.) Lately I’ve been buying dark chocolate covered almonds as my sweet treat. When the craving strikes I get up, grab a few, then get back to work. However, the other day I accidentally brought the whole container back to my desk. And, before I knew what had happened, I’d gone ahead and eaten about 3 times as many as usual.

almods chocolate

If I usually eat 4 chocolate-almonds, this time I ate 12. It was definitely a case of distracted eating—I was working at my computer paying a lot more attention to typing than to what and how much I was eating. I checked the back of the package and 1/4 cup weighs in at 230 calories. Oops.

How can a person burn off the 230 calories from around 12 chocolate covered almonds? (more…)

Don’t Succumb To “Sitting Disease.” Stand Up and Live Longer At Work

Stand up! Whether you work in a cubicle farm, an office with windows or other desk “situation,” stand up! Because all that sitting is not only bad for your waistline, it contributes to  muscle degeneration, poor circulation, foggy brain, disk degeneration, and a whole host of other bad consequences for your body. If you have a sit-down job, you need to rethink your workstation – now!

standing desk 1

Create a Standing Work Desk

You may be chained to a desk job but that doesn’t mean your butt has to be chained to the seat. Studies show you burn 40 percent more calories standing than sitting, and it may even be better for your metabolic system. The beauty of the standing work desk is that you can get creative and DIY yourself a solution, or purchase a commercial desk.

standing desk 2This stand-up station from Office Max costs $219.00 and allows the user to adjust the keyboard and monitor to the perfect height for standing, then back down for sitting.  Experts say that a 50:50 sitting/standing ratio per day is optimal.

Low on funds? Don’t let that be an excuse to keep on sitting. My standing desk is comprised of a laptop stacked on an empty Amazon delivery box that sits on the kitchen counter. It’s not pretty, but it works. Bonus – When the dishwasher goes through the final dry cycle, I get a nice little steam facial because it’s nestled under the counter below me.

As you set up your standing desk, be sure to remember these important tips:

  • Adjust the monitor height so it doesn’t cause neck fatigue
  • Wear comfortable shoes
  • Place a mat underneath you to reduce fatigue and joint pain

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Walk More, Live Longer

By Team Best Life

The more walking you do and the faster you do it the healthier you’ll be, suggests a new study. People who got more than the recommended 150 minutes of moderate intensity aerobic activity per week in the form of walking were 33 percent less likely to die during the 9-year study; those who met the activity recommendations were 11 percent less likely to die. And speed matters: Slower walkers were more at risk than those who kept a quicker pace. Those who walked slower than a 24-minute mile were 44 percent more likely to die of any cause.

walking

Every burst of activity you do during the day counts toward that goal. Every time you walk to speak to a coworker instead of calling or emailing, every time you take the stairs instead of the elevator, every time you park your car a little farther from your destination and walk the rest of the way—those minutes count toward your daily tally.

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Work it Off: Burn Away a 446-Calorie Bowl of Soup

During winter I make a lot of soup. But it’s hard to find a recipe that has enough protein, fiber, fat and so forth to keep me satisfied for hours after mealtime. Recently I tried a new take on tomato soup—one with lots of chickpeas in it. It’s actually pretty similar to the Best Life Diet’s Chickpea and Tomato Soup, only I add a scoop of pesto and leave out the ginger, cilantro, curry, and lemon.

tomato pesto soup

This is no overindulgence—all of the ingredients are healthy and eaten together they really do provide a filling, tasty meal. But I was pretty surprised to see that the aforementioned recipe packs a 446-calorie punch. This isn’t a crazy amount of calories—as I mentioned, it feels filling enough that I tend to skip my afternoon snack when I eat it for lunch—but it still seems high for vegetable soup. Add on the fact that I sit at a desk for most of the day and you’ll see how a even a healthy soup could potentially lead to unwanted pounds.

So, how can I make sure that this delicious soup fuels more than just my fingers, typing away on the keyboard? Here are 3 ways to burn off the 446 calories in from this bowl of soup:

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Work it Off: Burn Away the 250 Calories from 2 Glasses of Red Wine

This year my family skipped the holiday get-together, opting instead to gather for a mid-January weekend in Sonoma, California. Sonoma, which is about an hour and a half north of San Francisco, is in the heart of California wine country. My parents, sister, and I all agreed this was the perfect destination for a getaway because we’re all oenophiles. (Oenophile? I know. It’s a pretentious word that’s impossible to pronounce, but it sounds so much more dignified than, “we all really enjoy a good glass of Pinot”.)

  REd wine

It probably goes without say that there was a lot of wine on the menu this weekend. There were wine tastings at a few vineyards and then large dinners which were, of course, accompanied by more vino. The food was spectacular—that’s another given in NorCal—but it’s the wine I’m most worried about throwing off my resolutions.

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Freelance White House Photographer Carrie Devorah Dropped 8 Sizes After Knee Injury and Hip Replacement

Carrie Devorah was a vibrant woman with an enviable freelance career through the White House News Photographers Association. She was fit and led an active lifestyle. That was before an unfortunate accident took away her mobility, self-confidence and was ultimately the catalyst for a 50+ pound weight gain. After several surgeries, learning “how” to eat and what exercises she could do safely with a limited range of movement, Carrie has now gone from a size 18 to a size 10.

Carrie Devorah BeforeAfter

Her life-changing accident

Although Carrie admits she never had the perfect diet, she was always able to counter poor eating choices with hard work in the gym. Unfortunately, Carrie’s downward spiral occurred during a fluke accident when slipped in a rental apartment and hyperextended her knee. The knee never healed correctly and eventually, she had to undergo surgery to repair a torn meniscus followed by a hip replacement, all in the same leg. During this time her mobility was greatly decreased and a deep depression settled over her.  “I was a vibrant person dying inside an increasingly obese person,” she admitted. “I was struggling in pain while losing a career and my social identity.”

Dark days

Due to the extent of her injuries, Carrie’s recovery lasted years and it was a painful process. First she became a recluse and then made “getting to the coffee shop” her daily mission. While that was good for exercise, it was a hindrance to her diet. “Coffee meant a pastry which meant I could delay struggling to walk back to my apartment,” she said. Early on she met a physical therapist who “got her.” She credits the PT with giving her the information she needed about counting calories but admitted it was tough to stick to noting, the worse the pain got, the  less she moved and the more she ate. (more…)

The Exercise Goal You Should be Making

By Gary Ditsch, lead exercise physiologist for Retrofit

There are many reasons we say we “can’t” fit exercise and activity into our lives. But for all the excuses we use there are just as many strategies and daily hacks that can help us become healthier and more fit. When you commit to add activity to your routine, one of the best strategies for making the habit stick is to also start tracking your daily movement.

fitness tracker

Over the last couple of years, the popularity of activity trackers has continued to grow. It is now common to see someone wearing an activity tracker in almost any setting. With an activity tracker you get immediate feedback and create more opportunity for success. We have found at Retrofit that every step matters when it comes to weight loss. In fact, clients who achieve 10,000 steps or more per day are 2.7 times more likely to reach their weight loss goal!

If you are not currently tracking activity, where should you start? Here are several steps (literally) to get started.

First, take an assessment of your current activity. The best way to do this is to wear your tracker for two weeks to get an honest assessment. Take the average step count for the two weeks and use this as your established baseline.

Next, set up your individualized activity goal. While 10,000 steps might be the ultimate goal, your first threshold should be something relative to your baseline measurement. A suggestion is to take your baseline metric and add 2,000 steps per day to create your target.

Now that you have an established baseline and a personalized target, it’s time to find the small ways to add more activity and boost your step count. A few effective strategies might include:

  1.  Aim to add 500 steps to your tally each time you get up to use the restroom. (1,000 to 3,000 extra steps per day)
  2.  Take 1,000 steps at work before your sit down at your desk. (1,000 extra steps per day)
  3. Set an alarm to go off every hour then take 200 steps each time it rings. (1,600 to 2,000 extra steps per day)
  4. Add 1,000 steps around the office after work prior to leaving the building. (1,000 extra steps per day)
  5. Set a 2,000 step requirement to “earn” morning coffee; take 1,000 steps with coffee in hand. (3,000 extra steps per day)

As you can see from the examples, it’s easy to add more activity around the moments that already exist in your routine. Start with just one step-boosting strategy. As taking those additional steps becomes more natural, add another strategy, and another. Soon you’ll be much more active than before and well on your way to better health!

This post sponsored by Retrofit.

 

Also Read:

 The Only Fitness Tracker Review Guide You Need for Holiday Shopping

Get Paid for Working Out with Earndit

Why Americans Aren’t Walking Much and Conservatives are Walking Even Less

Pick Up the Pace and Extend Your Life

We all need to put a little more pep in our step. New information from the National Walkers’ Health Study, a database of information about middle-aged men and women who regularly walk for exercise, indicates that walking with greater speed is linked to longevity.

walking

As the most popular physical activity in America, walking is assumed to be an equally beneficial exercise no matter the pace. In the new study, the benefits of moderate- and light- intensity walking were compared, as well as their impact on length of life.

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No Diet or Heavy Workouts for Maria Menounos! See the Fit Star’s Reasonable Approach to Fitness

You never know when Mario Menounos is going to strip down to her bikini, but if you’ve got it, flaunt it. The Extra correspondent, part-time WWE wrestler, and bestselling author of The EveryGirls Guide to Life is five foot eight inches of toned beauty, and isn’t afraid to show off her stunning physique. Maria recently sat down with E! News to discuss how she keeps up with her fitness while wearing so many hats, and the answers were shocking.

MM

The gorgeous Greek revealed that she never works out, but walks constantly and tries to limit her diet to foods “from the ground.” If that sounds like a typical celebrity half-truth, think again. Maria’s “everything in moderation” lifestyle is the most reliable way to sustain a healthy weight and keep her body running like a well-oiled machine.

It turns out dieting really isn’t Maria’s cup of tea either. “Diets are confining,” said Maria. “I don’t count calories. I just try to eat as many fruits and vegetables as I can.” (more…)

Marielle Doughty Lost 113 Pounds and Continues To Embrace the Journey

Marielle Doughty is one of the most positive women I’ve ever interviewed for our True Weight Loss segment. Time and time again she mentioned that although losing 113 pounds hasn’t been easy, she never considered it a struggle. Through the process she’s met new friends, learned how to cook in a different way, and found physical activities she truly enjoys participating in. Through her weight loss journey, she discovered it’s easier to embrace healthy lifestyle changes than consider them a burden.

Marielle Doughty before after

 

We asked Marielle to share her story with us:

Tell us when your weight struggles began. It all began when I got married and learned how to cook. I found out that love to cook and I love food!

What habits specifically led you to gain weight? My love of cooking and my addiction to sugar. I also became a stay at home mom and didn’t stay active at all.

What caused you to realize you needed to change? Every year I would usher at my kids’ dance recital and come home every night with sore feet. One year two thoughts came to me almost simultaneously: 1- It feels like we were just here last week, not a whole year ago. 2- If I had made small lifestyle changes a year ago, my feet wouldn’t hurt as much. It was a light bulb moment for me. I started my journey the day after the last dance show and a year later I ushered again, 97 pounds lighter, and I didn’t get sore feet.

How did you lose weight? I used the Zumba diet to start. I chose it because it doesn’t cut out food groups, it teaches portion control and healthy habits instead of being a diet that has a finish line. I wanted to learn how to eat healthy, not get to a specific goal weight. The recipes were yummy too. I still love to cook – I just know how to make better choices.

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