How to face a nutritional challenge in your busy life:

Do you have a busy life and little preparation time to eat according to your goals and resolutions? Have you ever overslept and not had time for your delicious breakfast? Have you ever needed to work through your lunch break or got stuck in a meeting and have to skip to meal? These types of situations are a real nutritional challenge and how you cope with these challenges and how well you are prepared will determinate your fitness and health results. To be prepared and stay on track and to ensure the best possible results here is the first lot of strategies that I will bring you each week to help you to achieve your goals: The Sunday Ritual The Sunday ritual is a strategy when every Sunday (it may be any other day) you allocate three hours to write down your approximate eating plan for the week, do the grocery shopping and prepare your meals for the coming week. The idea behind this is to make your week easier, get all you need ready in advance which will assist you in heading towards your goals. This ritual can follow these simple steps: Sit down and come up with your meal plan or meal ideas that you need for the week Remember, once you plan it, you can control it and you can manage it Once you have an idea or a simple eating plan, estimate roughly how much food and what ingredients you will need for the week to prepare or cook your meals Then take your grocery shopping list with you when you go shopping Make sure...
Ways to burn 100 calories:

Ways to burn 100 calories:

Workouts: Sports and Leisure Activities: 1. Deadlift – ONE SET – 20 -45 sec!!! Biking: 23 minutes of casual cycling Cardio dance class: 15 minutes Elliptical: 8 minutes Jumping rope: 9 minutes at a moderate intensity Lifting weights, vigorously: 15 minutes Pilates: 24 minutes Rowing machine: 13 minutes Running stairs: 6 minutes Running: 9 minutes of running at a 6 mph pace Swimming: 15 minutes moderate intensity Walking stairs: 11 minutes Walking: 20 minutes of walking at a 3 mph pace Water aerobics: 23 minutes Yoga: 20 minutes Zumba: 11 minutes Basketball: 20 minutes Bowling: 30 minutes Dancing around living room: 20 minutes Darts: 35 minutes Golfing, carrying clubs: 15 minutes Ice skating, moderate: 18 minutes Kickball: 13 minutes Mini golf or driving range: 30 minutes Playing catch with a football: 35 minutes Playing Frisbee: 30 minutes Playing soccer, casual: 13 minutes Skiing, downhill: 10 minutes Softball or baseball: 18 minutes Tennis (doubles): 21 minutes Tennis (singles): 15 minutes Treading water, moderate effort: 23 minutes Volleyball, recreational: 26 minutes Water skiing: 15 minutes Around the House: Mowing the lawn: 20 minutes Painting house: 18 minutes Raking leaves: 23 minutes Shovelling snow: 15 minutes Washing the car: 20 minutes Weeding the garden: 18 minutes Everyday Activities: Carrying an infant: 24 minutes Cleaning, moderate effort: 26 minutes 43. Cooking: 34 minutes Doing dishes: 40 minutes Mopping the floor: 20 minutes Playing with children: 23 minutes Pushing a stroller: 35 minutes Rearranging furniture: 14 minutes Shopping: 38 minutes Sweeping: 23 minutes Walking the dog, 26...
Use of computer and muscle and joint problems

Use of computer and muscle and joint problems

The computer is a vital tool in many different job but most of us know that long periods of using a computer can increase a chance of developing an injury or bad posture. Inappropriate computer use can cause muscle and joint pain or overuse injuries of the shoulder, arm, wrist or eyestrain. Posture-related injuries from computer use Back and neck pain, headaches, shoulder and arm pain are very common injuries resulting from frequent computer use. All these problems may be worsen by bad posture, prolonged hours behind computer or bad set up of your desk. Sitting requires less muscular effort than standing, however it still causes physical fatigue and tiredness. Reduced circulation of blood to your muscles, bones, tendons and ligaments, can lead to stiffness and pain. Preventing computer-related muscle and joint injuries Tips to avoid muscle and joint stiffness or overuse injuries : Have an adjustable desk designed for use with Pc or Laptops . Screen level should be either at eye level or even better slightly lower. Keyboard should be at a height that lets your elbows rest comfortably at your sides. Your forearms should be level with the keyboard and parallel to the floor Feet should rest flat on the floor or on a footstool Try to have an ergonomic chair designed to help you maintain natural spine while sitting Use of ergonomic keyboard helps your hands and wrists be in more natural position. Take frequent breaks, go for a walk, or do stretching exercises at your desk and stand frequently Have your mouse at the same height as your correctly positioned keyboard. Position the mouse as...

How to face nutritional challenges in your busy life

After my last newsletter talking about The Sunday Ritual I would like to make you familiar with two other very useful food preparation strategies, the Breakfast Ritual and Pre-cooking Protein. The Breakfast Ritual is preparing of your food every single day rather than preparing all of your food one day a week only. While you need to prepare your breakfast anyway, try to prepare and organise your food for rest of the day while making a breakfast. You can get up a little earlier and prepare your delicious breakfast and foods for your busy day. A great strategy I really like and has saved “my life “ many times is to bring not just the meal you expect to eat but also your back up option. This way you will be ready if anything un-expected your happen. As an example, you may plan to have your lunch at work and then have a nice dinner at home. If you take both foods and something you didn’t count on shows up you can have your meal ready and still make a good choice, rather than skipping the meal or making a poor choice. Now, you don’t have to bring two or more full meals, you can bring some homemade snacks such as protein bars, cottage cheese, yogurt, cut up vegetables, fruits or shakes. This will ensure you are going to have nice and good quality food over poor choices like crackers, biscuits, white breads etc. Pre-cooking protein: A good way to save time in the kitchen is to precook your protein food ahead for the week. You can barbeque, grill,...