Exercise: It's not so complicated, after all!

In this week's post, we continue looking at how having a healthy body can increase our overall happiness.  In the last few weeks I've been talking about how important nutrition is in maintaining our health (and I had plenty to say about it!).   Today, we'll take a look at the physical-fitness side of things.

There's no question about it - our bodies were made to move.  Unfortunately, judging by the general physique of the population, many of us aren't moving enough.  Are you moving enough?  Try this - keep track of how often you are sitting/lying down throughout any given day.  Do you commute?  Have a desk job?  Like to relax in front of the TV before bedtime?  There is nothing wrong with any of those things, but added together, they make for a pretty sedentary lifestyle.

What types of exercise are the best?  Ask ten people and you'll get ten different answers.  Some swear by running.  Others say lifting weights is key.  You'll find many yoga fanatics out there alongside those that just like to walk around their neighborhood.

Want to know the best kind of exercise?

The one you'll do.  That's kind of a "duh" answer, but it's true.  If you do not have major weight loss or body/shaping goals, then it doesn't really matter what you do, as long as you do.  

There are a plethora of "programs" to choose from (turn on the TV at 3 AM you are sure to find a muscle-bound, sweaty guy pushing his latest product on you), there are also YMCA's to join, online support, fitness magazines, etc.  Pick one and do it.  And if you don't like it & didn't stick with it - pick something else.

Yes, it's probably smart to have some form of cardio.  Yes, it's probably smart to have some weight-bearing activities.  Stretching is a good idea as well (plus, it just feels good).  Truth is, pretty much any physical activity you do will fall into one of those three categories.  Don't make this part so hard.

Often, we tend to overcomplicate things - perhaps we are looking for an easier answer (i.e., take this pill and you'll wear the pants size you're dreaming of).  The easy answer is this - move your body every day in a way you find enjoyable.

Simple.

Now get off the computer and go for a walk!

If You're Sick of Diets - READ THIS!

This week, we continue to look at how to keep our bodies physically healthy so that we may achieve maximum happiness.  Staying with the nutrition component of physical fitness, today we're going to take a look at what you should be feeding that body of yours.  

If you're like most Americans, at some point in your life you have probably tried to "diet."  These days, there are probably as many diets as there are people dieting: South Beach Diet, Atkins, Paleo, Biggest Loser, Weight Watchers, Jenny Craig - the list goes on.  Each diet has its own cult following, websites filled with inspiring before and after pictures, and a list of rules that must be followed to achieve maximum results.  

Even if you are not currently on a diet, many people still like to try to eat healthy at least sometimes.  Unfortunately, with all of the diet/nutrition information we are being (over)fed on a daily basis (many of it contradicting yesterday's report) it can be confusing to know what's OK to eat and what's not.  

"Fat is bad!  Don't eat it!"  "Wait - no, fat is OK!  Eat it up!"  "Hold on - some fat is OK.  Here is today's list of OK fat..."  

No wonder obesity is such an epidemic - even  trying to eat well is so confusing its easier to just not care!  

Well friends, let me ease your minds.  It doesn't have to be so hard.  In fact, it can be downright easy.  I believe Michael Pollan puts it best in his book, "In Defense of Food," when he says:

"Eat real food.  Mostly plants.  Not too much."  

Let me break that down for you just a stitch - 

"Eat real food" - we're talking about ditching the processed stuff, here.  Who cares what the front of the box claims or even what the nutrition label has to say - we're just interested in the ingredients.  If you can't pronounce it, couldn't re-create it in your kitchen and your great-grandma wouldn't recognize it as food, don't eat it.  

"Mostly plants" - lettuce, peppers, apples, grapes, etc.  Things you could grow yourself if you had the time and talents.  Food that God put on this earth however many years ago.  Eat lots of that.  

"Not too much" -  Although this is one of Pollan's original 3 rules, don't get hung up on this one.  If you are following the first two rules, you aren't going to need to worry too much about it.  Fact of the matter is, your stomach will tell you when you are full of "real food" a lot quicker than if you are eating the more calorie-dense processed junk.  

That's it.  That's all you have to do and I am willing to bet you will start to shed some un-needed pounds, your blood sugar levels will be where they need to be, your cholesterol levels should be in an appropriate range and a host of other good things will start happening in your body. 

If I haven't made a believer out of you yet, I encourage you to read "In Defense of Food" by Michael Pollan or watch the brief 90-ish minute documentary, "Forks Over Knives."  (Click here to watch it free on hulu).  

Will it take work up front?  Yes, particularly if you're prone to fast food and convenience food.  There will be new recipes to try, new products to learn about at the grocery store, but its worth it.  I promise.  Your body will thank you, and really - isn't that the whole idea?  

For recipe inspiration go to 100 Days Of Real Food - its a great place to get started!

Eat to Be Happy!!

This week we continue our look at how to live a healthier life. Last week, I went into more detail on why we should want to be healthy - if you missed it, see below.   Living healthy will save you from  many health problems down the road (making you un-happy) - not to mention the fact that your body will feel so much better in the present moment, if it is a healthy one (making you happy).

Today's focus is on nutrition and it's an important one.  Now, don't get me wrong - our bodies were made to move and physical activity will most definitely be a future blog post.  However, you don't need to exercise for hours a day if you are eating the right foods.  Tosca Reno, author and fitness guru puts it into these terms: gaining a healthy body is done through 80% nutrition, 10% training, and 10% genetics.  That's a huge emphasis on what you're putting on your plate every day.

I am continually amazed when I hear people talk about going to the gym to "run off the ice cream" they just ate for supper.  Maybe you've thought something similar yourself.  Let me make this next point very clear  - **calories in DO NOT = calories out. **  Your body does different very different things with a Snickers than it does a carrot, so STOP thinking you can eat what you'd like because you are good about exercising.  Even if this method has "appeared" to work for you in the past, you would be wise to develop a different approach.  Unfortunately, at some point it will catch up with you (either in the form of appearance or disease).

I also am surprised when people talk of diet food tasting bland (or worse).  It is my experience that usually these people are those who go on fad diets where they only eat grapefruit for a week, or rely on pre-packaged meals and shakes to sustain themselves.  Those are also usually the people who are cranky when they're on "diets" because they are starving all of the time!

Remember - you are going to be eating for the rest of your life - you want the food to taste good!  It's OK if the food tastes good!  There are LOADS of healthy foods out there that do indeed taste delicious (in fact, you may find that once you quit eating junk food some of your taste buds are awakened and the healthy food is more flavorful).

As for being starving all of the time, if you are eating a healthy diet, you really don't need to count calories.  Counting calories is a relatively new concept and I can assure you people did a fine job of eating for many years before the nutrition facts were printed on our food.  Besides, it's pretty tricky to eat too much healthy food.  Have you ever seen someone un-button their pants after a meal and say, "Man, I should've stopped at that last fork-full of spinach."  Probably not.  So relax a little and enjoy the food you're putting in your mouth.

But what is considered healthy food?  With so many stories in the media contradicting each other, I admit it can be tricky to figure out sometimes.  Start here - trust your gut.  You probably have a pretty good idea of what is good for your body and what isn't.  And if you don't, well stay tuned for next week's post when I'll unveil the mystery that healthy food has become.

Until then, go munch on some celery.