Mind Over Mayo at You Tube!
My first weigh in vlog!
Sunday, May 29, 2011
Saturday, May 7, 2011
Saturday, February 5, 2011
Desk job? Stay active and alert all day.
I’ve spent the last 13 years sitting at a desk working on a computer for 8+ hours per day experiencing monotonous days, cravings for naps and even headaches due to eye strain. Sound familiar?
It’s important to boost your energy throughout the day no matter how full your email inbox. Trying these ideas will help rejuvenate you and keep your energy up throughout the day. Taking time to do these activities will make you more productive in the long run.
I actually do all of these things - give it a try!
Tip: Leave your desk once per hour. Get a glass of water or instead of sitting in meeting rooms, take a walk and discuss topics.
My personal comment: This forces me to drink more water and helps burn an additional 100 calories or so throughout the day.
Tip: Move your eyes away from the computer periodically. Your eyes will get used to looking at the screen up close. Over time, your long-range vision can deteriorate because you are so used to looking at something a foot away from you. Get away from the screen and take breaks by looking down long hallways or out the window.
My personal comment: Given my already poor vision, this has helped my eyes feel much better!
Tip: Sit on an exercise ball instead of your desk chair. This will force some movement and engage your core muscles to help improve posture. This is important! Poor posture can give your brain up to 30% less blood and oxygen.
My personal comment: My co-workers thought this was odd at first, but now I’ve started a trend!
Tip: Engage your cubicle mates in afternoon calisthenics. Lead them in neck, arm and leg stretches and maybe even a few jumping jacks.
My personal comment: This seems silly, but my co-workers love this!
It’s important to boost your energy throughout the day no matter how full your email inbox. Trying these ideas will help rejuvenate you and keep your energy up throughout the day. Taking time to do these activities will make you more productive in the long run.
I actually do all of these things - give it a try!
Tip: Leave your desk once per hour. Get a glass of water or instead of sitting in meeting rooms, take a walk and discuss topics.
My personal comment: This forces me to drink more water and helps burn an additional 100 calories or so throughout the day.
Tip: Move your eyes away from the computer periodically. Your eyes will get used to looking at the screen up close. Over time, your long-range vision can deteriorate because you are so used to looking at something a foot away from you. Get away from the screen and take breaks by looking down long hallways or out the window.
My personal comment: Given my already poor vision, this has helped my eyes feel much better!
Tip: Sit on an exercise ball instead of your desk chair. This will force some movement and engage your core muscles to help improve posture. This is important! Poor posture can give your brain up to 30% less blood and oxygen.
My personal comment: My co-workers thought this was odd at first, but now I’ve started a trend!
Tip: Engage your cubicle mates in afternoon calisthenics. Lead them in neck, arm and leg stretches and maybe even a few jumping jacks.
My personal comment: This seems silly, but my co-workers love this!
Tuesday, February 1, 2011
It's February 1 - Keep your New Year's resolutions going!
It's February 1. There are those of us that succeeded in sticking to resolutions by creating new habits over the last 30 days. And, there are those of us who are not making it to the gym EVERY DAY as we promised ourselves on January 1. If you've been slacking a bit, don't give up yet! Try this:
If your resolution is to try to lose weight, don't take an all or nothing approach. Fit in a 10 minute walk when you can and make it 15 minutes next time. Try a new healthy recipe this week. Cut down to one soda per day and drink a bit more water.
If your resolution is to give back, it doesn't mean you need to take a 6-month hiatus to help rebuild a community halfway across the world. Try walking or biking versus driving when possible. Buy a fun coffee mug and re-use it instead of depleting Starbucks of their paper cups. Gather some friends and spend a few hours volunteering for a common cause.
If your resolution is to be more organized and hiring a personal assistant isn't an option, try tackling one mess at a time. Clean out your "junk drawer" and buy an organizer for it. Get a white board with different colored markers to highlight activities for each person in the household. Get an "inbox" for your household where everyone can place pertinent papers for immediate attention, such as school field trip permission slips.
Small changes over time will help you reach your ultimate goals. Break down your large goals into small tasks and tackle each one separately. Your New Year's resolutions will become day-to-day habits by Dec. 31, 2011!
If your resolution is to try to lose weight, don't take an all or nothing approach. Fit in a 10 minute walk when you can and make it 15 minutes next time. Try a new healthy recipe this week. Cut down to one soda per day and drink a bit more water.
If your resolution is to give back, it doesn't mean you need to take a 6-month hiatus to help rebuild a community halfway across the world. Try walking or biking versus driving when possible. Buy a fun coffee mug and re-use it instead of depleting Starbucks of their paper cups. Gather some friends and spend a few hours volunteering for a common cause.
If your resolution is to be more organized and hiring a personal assistant isn't an option, try tackling one mess at a time. Clean out your "junk drawer" and buy an organizer for it. Get a white board with different colored markers to highlight activities for each person in the household. Get an "inbox" for your household where everyone can place pertinent papers for immediate attention, such as school field trip permission slips.
Small changes over time will help you reach your ultimate goals. Break down your large goals into small tasks and tackle each one separately. Your New Year's resolutions will become day-to-day habits by Dec. 31, 2011!
Monday, January 31, 2011
Creative Veggie Options for Winter Weather
Experiencing 36 Minnesota winters causes me to get creative about getting in veggies during cold months. There is no such thing as "fresh" vegetables since just about everything in grocery stores rots in a day or two. Not to mention, constantly combating the craving of comfort foods.
Try these veggies options for winter:
Soups. Weight Watchers markets three fabulous soup recipes that are full of veggies, low calorie and filling. It's easy to make a large batch and freeze for the week.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=47881&sc=3026
Try frozen. Frozen vegetables are generally cheaper and last longer. Mix with grilled chicken to create a stir-fry or steam them and serve as a side dish.
Choose veggies in season. Avocados are excellent this time of year and can be substituted for mayo on wraps or sandwiches. Try adding it to a BLT (using turkey bacon, of course!). Or, saute artichokes or mushrooms with a teaspoon of olive oil. Here is a great reference guide to seasonal vegetables and fruits:
http://www.sfma.net/consumer/inseason.shtml
Try these veggies options for winter:
Soups. Weight Watchers markets three fabulous soup recipes that are full of veggies, low calorie and filling. It's easy to make a large batch and freeze for the week.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=47881&sc=3026
Try frozen. Frozen vegetables are generally cheaper and last longer. Mix with grilled chicken to create a stir-fry or steam them and serve as a side dish.
Choose veggies in season. Avocados are excellent this time of year and can be substituted for mayo on wraps or sandwiches. Try adding it to a BLT (using turkey bacon, of course!). Or, saute artichokes or mushrooms with a teaspoon of olive oil. Here is a great reference guide to seasonal vegetables and fruits:
http://www.sfma.net/consumer/inseason.shtml
Monday, January 24, 2011
Quick Ways to Lower the Scale This Week!
• Get moving. Start by looking for simple ways to get more activity in like take three 10-minute walks today.
• If you bite it, write it. Choose fresh foods instead of processed foods. Measure and track what you eat.
• Drink lots of water. Take your current weight and divide by two. Drink this many ounces of water per day to help flush out your system and reduce water retention.
• Spice things up. Stay satisfied by adding jalapeno, green Tabasco or Mrs. Dash Spicy to your foods.
• Get busy. Get back to hobbies you may have dropped. The less you're in the kitchen; the less tempted you'll be to eat.
• If you bite it, write it. Choose fresh foods instead of processed foods. Measure and track what you eat.
• Drink lots of water. Take your current weight and divide by two. Drink this many ounces of water per day to help flush out your system and reduce water retention.
• Spice things up. Stay satisfied by adding jalapeno, green Tabasco or Mrs. Dash Spicy to your foods.
• Get busy. Get back to hobbies you may have dropped. The less you're in the kitchen; the less tempted you'll be to eat.
Sunday, January 23, 2011
What's your excuse for not exercising?
What’s your excuse for not exercising?
I used to be a completely against exercise due to all of the reasons below, but I have changed! I’m not too tired or depressed, I do have time, I can afford a gym membership and I’m no longer embarrassed by my appearance.
Start an exercise routine today. Here’s how to beat your excuses:
Excuse 1: I’m too tired/depressed.
--Working out can help regulate sleep cycles. You will sleep better and feel well-rested. Try a morning workout to feel energized all day.
--It takes energy to produce energy. Even a 10-minute walk will increase your energy levels for up to two hours afterwards.
--Exercising will improve your mood since it boosts your brain’s feel-good chemicals and reduces cortisol levels. Cortisol is produced by stress and is linked to increased abdominal fat.
Excuse 2: I can’t afford a gym membership or equipment.
--You don’t need a gym membership to workout. Find workouts online, in magazines, buy fitness DVDs or rent them from the library. Also, exercising at home eliminates excuses because you are there everyday.
--If you want a gym membership, check with your employer for reimbursement possibilities. Try your local community center instead of a high-end gym membership.
Excuse 3: I’m embarrassed by my appearance.
--No one is paying attention to you at the gym. If anything, people are cheering you on for getting to the gym.
--Baggy clothes don’t have to be a part of your workout wardrobe. Reward yourself with a nice pair of yoga pants and a well-fitting t-shirt.
--Remember that your appearance is improving with each workout!
Excuse 4: I don’t have time.
--Evaluate your priorities. If physical and mental health is a top priority for you, make the time for exercise.
--We are all busy with work, kids and 24 hours can go by quickly. Eliminate television watching or exercise while watching television. Get up earlier in the morning for a workout or go walking during your lunch break. Instead of trying to find time away from your children to exercise, involve them.
I used to be a completely against exercise due to all of the reasons below, but I have changed! I’m not too tired or depressed, I do have time, I can afford a gym membership and I’m no longer embarrassed by my appearance.
Start an exercise routine today. Here’s how to beat your excuses:
Excuse 1: I’m too tired/depressed.
--Working out can help regulate sleep cycles. You will sleep better and feel well-rested. Try a morning workout to feel energized all day.
--It takes energy to produce energy. Even a 10-minute walk will increase your energy levels for up to two hours afterwards.
--Exercising will improve your mood since it boosts your brain’s feel-good chemicals and reduces cortisol levels. Cortisol is produced by stress and is linked to increased abdominal fat.
Excuse 2: I can’t afford a gym membership or equipment.
--You don’t need a gym membership to workout. Find workouts online, in magazines, buy fitness DVDs or rent them from the library. Also, exercising at home eliminates excuses because you are there everyday.
--If you want a gym membership, check with your employer for reimbursement possibilities. Try your local community center instead of a high-end gym membership.
Excuse 3: I’m embarrassed by my appearance.
--No one is paying attention to you at the gym. If anything, people are cheering you on for getting to the gym.
--Baggy clothes don’t have to be a part of your workout wardrobe. Reward yourself with a nice pair of yoga pants and a well-fitting t-shirt.
--Remember that your appearance is improving with each workout!
Excuse 4: I don’t have time.
--Evaluate your priorities. If physical and mental health is a top priority for you, make the time for exercise.
--We are all busy with work, kids and 24 hours can go by quickly. Eliminate television watching or exercise while watching television. Get up earlier in the morning for a workout or go walking during your lunch break. Instead of trying to find time away from your children to exercise, involve them.
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