Everyone needs a holiday from the pressures and routines of "normal" life. But does heading off for a holiday mean taking a break from regular exercise too?
The dilemma: how to balance the need to "get away from it all" with the desire to "stay on track" with your physical fitness goals.
Taking a vacation isn't just a pleasant way to spend time: research has suggested that taking frequent vacations is good for your health.
But if you're traveling somewhere for more than a few days, what do you do about exercise? Do you try to keep up your usual routine, or do you abandon your workouts for a tropical drink and a lounge chair by the pool?
If it's a short trip, you may just want to relax and unwind. But if you're going to be gone more than a few days, you may find yourself getting stressed and grumpy if you do nothing but lounge around.
Depending on your goals, here are a few tips to keep in mind:
1. Choose your Destination Carefully
There are so many factors to consider when picking a vacation spot (price, weather, entertainment, accessibility) that it's easy to forget to factor in fitness-friendly concerns. Don't wait until you arrive somewhere to realize that it's scorching hot; there are no gyms, bike paths, swimmable beaches or hiking trails. Think ahead about the sort of activities you like to do and don't just assume that all destinations will have "something."
2. Set Realistic Expectations
On the other hand, if you go into a vacation with over-ambitious plans or a punitive attitude, you may find yourself obsessing about your exercise plans instead of relaxing and recharging. Vacations come all too seldom, and conditions are often somewhat unpredictable. Cut yourself some slack and try to stay active in fun ways without stressing too much.
3. Bring the Right Stuff
One way to create an excuse not to exercise is to "forget" to bring the proper shoes or clothing or equipment or to skip it in the name of packing light. Why not keep your options open and toss in your gear, even if you're thinking you may not want to use it? You may feel more energetic than you anticipated, and it's worth a little extra luggage to be able to hit the trail or spinning class or tennis court away from home.
4. Take Advantage of Unique Opportunities
Sure, you could go to an exotic destination and spend your time exercising in the hotel fitness center... but don't let inertia or fear of the unknown keep you from trying something new. Rent a bike or a kayak or some snorkel gear; ask around about nearby hikes or runs or bike trails. Or go out dancing at a local joint and shake your groove thang! Your vacation experience will be richer and your workout less of a chore if you take the plunge and to try something new.
5. Be Alert to Safety Concerns
Exercising in unfamiliar areas might require a little extra caution--find out if there's anything to worry about in terms of weather, dangerous traffic, aggressive wildlife, poisonous insects, crime, erupting volcanoes, quicksand, or hostile ghosts or spirits. (Paranoid? Who me?) And be sure to let someone know where you're headed off to and when you expect to be back.
6. Walk and Bike All Over the Place
Whether your destination is a bustling city or a secluded and scenic national park, see as much of it as you can on foot or by bicycle. Sure, sometimes the only practical means of transportation is a bus or taxi or train, but there's no better way to appreciate new sights, smells, sounds, and experiences like being outdoors in the middle of things.
I'm sure I've missed a lot of great ideas. How do you keep physically active on vacation, or do you prefer to flop down on a towel and wait until you get back home?
18 Temmuz 2008 Cuma
The Holiday Diet: Maintaining Weight Over Summer
Summer is at its height (well in the northern hemisphere anyway)...
If you've been dieting for weeks or months to get in shape for your holiday, how can you ensure you don't undo all your hard work in just a week or two? Can you stick to healthy habits and still enjoy yourself?
Definitely! Here's my top six tips for having a brilliant, healthy holiday.
1. Plenty of water
When you're traveling, make sure you have bottled water with you for the journey. If you're going somewhere hot - even if it's just the beach - be sure to stay hydrated. Even if it's a cool day, you'll need extra water if you're walking or hiking.
(And, of course, be very careful about drinking tap water when you're abroad. If you're at all unsure, buy bottled water or boil the tap water first.)
2. Get active
One of the best things about being on holiday is the chance to do something new. Wherever you're going, there's bound to be new activities to try - it might be horse-riding, rock-climbing, ski-ing, sailing, wind-surfing...
If you're feeling less adventurous, how about walking? Whether you're going for a picnic in the countryside, or sight-seeing in a major city, getting there on foot guarantees seeing some interesting things along the way.
3. Five a day
It's tempting to let healthy eating slide when you're on holiday, but keeping your fruit and veg intake up helps. Find a nearby supermarket and grab some pieces of fruit - take them with you when you're out and about, and you'll always have a healthy snack to hand. When eating out, order a side salad with your meal.
4. Ask about portion sizes
Some restaurant dishes might easily be big enough for two; other places expect you to order tapas-style and have several dishes each. Ask how big the portions are - or try ordering less to begin with, then have an extra course if you're still hungry.
Don't be afraid to request something a little different: here in the UK, guesthouses usually offer a "full English" breakfast (typically sausage, bacon, toast, egg, mushrooms, beans, tomato) but will happily provide a lighter option, such as scrambled eggs on toast, if you ask.
5. Plan ahead
When you know you'll be stuck on a plane or train for hours, or if you're going to be out all day, make sure you have some healthy snacks to hand. Granola bars, trail mix, dried fruit and nuts, small boxes of fruit juice and even a bit of dark chocolate are all easily-portable options.
6. Eat for the right reasons
Don't eat food that you don't want just because it's there, or because you've paid for it. Airplane lines in particular may serve you more than you want (especially when you're sitting down for eight or ten hours straight, rather than keeping active). The price of the food compared to the price of your flight is minuscule; leave anything you don't want, and consider taking your own snacks on board.
Try to eat just when you're hungry - or when you're enjoying something as a special treat.
If you try to keep to the guidelines above, you'll be keeping up your healthy habits whilst away - and you won't return home to a nasty shock on the scales. But don't fret over putting on a pound or two; it'll come off almost instantly once you return to your usual routine, so enjoy your holiday!
See also: How to stay active during the holidays.
If you've been dieting for weeks or months to get in shape for your holiday, how can you ensure you don't undo all your hard work in just a week or two? Can you stick to healthy habits and still enjoy yourself?
Definitely! Here's my top six tips for having a brilliant, healthy holiday.
1. Plenty of water
When you're traveling, make sure you have bottled water with you for the journey. If you're going somewhere hot - even if it's just the beach - be sure to stay hydrated. Even if it's a cool day, you'll need extra water if you're walking or hiking.
(And, of course, be very careful about drinking tap water when you're abroad. If you're at all unsure, buy bottled water or boil the tap water first.)
2. Get active
One of the best things about being on holiday is the chance to do something new. Wherever you're going, there's bound to be new activities to try - it might be horse-riding, rock-climbing, ski-ing, sailing, wind-surfing...
If you're feeling less adventurous, how about walking? Whether you're going for a picnic in the countryside, or sight-seeing in a major city, getting there on foot guarantees seeing some interesting things along the way.
3. Five a day
It's tempting to let healthy eating slide when you're on holiday, but keeping your fruit and veg intake up helps. Find a nearby supermarket and grab some pieces of fruit - take them with you when you're out and about, and you'll always have a healthy snack to hand. When eating out, order a side salad with your meal.
4. Ask about portion sizes
Some restaurant dishes might easily be big enough for two; other places expect you to order tapas-style and have several dishes each. Ask how big the portions are - or try ordering less to begin with, then have an extra course if you're still hungry.
Don't be afraid to request something a little different: here in the UK, guesthouses usually offer a "full English" breakfast (typically sausage, bacon, toast, egg, mushrooms, beans, tomato) but will happily provide a lighter option, such as scrambled eggs on toast, if you ask.
5. Plan ahead
When you know you'll be stuck on a plane or train for hours, or if you're going to be out all day, make sure you have some healthy snacks to hand. Granola bars, trail mix, dried fruit and nuts, small boxes of fruit juice and even a bit of dark chocolate are all easily-portable options.
6. Eat for the right reasons
Don't eat food that you don't want just because it's there, or because you've paid for it. Airplane lines in particular may serve you more than you want (especially when you're sitting down for eight or ten hours straight, rather than keeping active). The price of the food compared to the price of your flight is minuscule; leave anything you don't want, and consider taking your own snacks on board.
Try to eat just when you're hungry - or when you're enjoying something as a special treat.
If you try to keep to the guidelines above, you'll be keeping up your healthy habits whilst away - and you won't return home to a nasty shock on the scales. But don't fret over putting on a pound or two; it'll come off almost instantly once you return to your usual routine, so enjoy your holiday!
See also: How to stay active during the holidays.
25 Mayıs 2008 Pazar
3 Day Diet
The 3 Day Diet is one of the most popular short-term fad diets around today. Many people adopt the diet to try and achieve short-term weight loss. However, unfortunately most people simply gain the weight back on again.
The 3 Day Diet is simply a low calorie diet (as can be seen by the meal plan). There is nothing magical - no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to a sudden drop in calories - some of this may be fat - but most will be from water loss.
The 3 Day Diet is simply a low calorie diet (as can be seen by the meal plan). There is nothing magical - no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to a sudden drop in calories - some of this may be fat - but most will be from water loss.
24 Mayıs 2008 Cumartesi
Negative Calorie Diet
The concept of a food with negative calories seems like a joke. Many fad diets are about foods with ‘magical’ properties, and many offer only very temporary weight loss solutions - and who can maintain a monotonous diet of only one or two foods?
There are no foods with a negative calorie value. However it can be possible to obtain a ‘negative’ calorie effect.
Negative Calorie Effect
Fibrous complex carbohydrates are generally good for us. The American Heart Association recommends that 55% of our daily calories should come from complex carbohydrates. Fiber (in the correct amounts) is good for the digestive process, helping food to be processed and eliminated efficiently (it keeps us running smoothly!) - and can prevent gastro-intestinal ailments.
What is a fibrous complex carbohydrate? Green vegetables.
Green vegetables are low in calories. You can eat a lot of them without getting fat - yet at the same time the fibrous content can ‘fill you up’. There are some green vegetables in particular that are very low in calories.
Every food requires some energy in order to digest it (called the thermic effect of food). Some green vegetables may actually have some of their calories burnt up just to digest them. This is the "negative calorie" process.
Example Green Vegetables
* Asparagus
* Broccoli
* Cabbage
* Cauliflower
* Celery
* Zucchini (courgette)
Proponents of the Negative Calorie Diet suggest that eating a stick of celery (5 calories) will burn up 95 calories.
This is pure speculation and lacks scientific basis.
Weight Loss From Negative Calorie Diet
It is likely that all weight loss on the Negative Calorie Diet comes simply from consuming low calories. It is very unlikely that any diet consisting of a certain group of foods will have any ‘magical’ properties.
Fibrous vegetables are filling, very nutritious yet low in calories - any diet consisting of large portions of vegetables will aid in weight loss.
There are no foods with a negative calorie value. However it can be possible to obtain a ‘negative’ calorie effect.
Negative Calorie Effect
Fibrous complex carbohydrates are generally good for us. The American Heart Association recommends that 55% of our daily calories should come from complex carbohydrates. Fiber (in the correct amounts) is good for the digestive process, helping food to be processed and eliminated efficiently (it keeps us running smoothly!) - and can prevent gastro-intestinal ailments.
What is a fibrous complex carbohydrate? Green vegetables.
Green vegetables are low in calories. You can eat a lot of them without getting fat - yet at the same time the fibrous content can ‘fill you up’. There are some green vegetables in particular that are very low in calories.
Every food requires some energy in order to digest it (called the thermic effect of food). Some green vegetables may actually have some of their calories burnt up just to digest them. This is the "negative calorie" process.
Example Green Vegetables
* Asparagus
* Broccoli
* Cabbage
* Cauliflower
* Celery
* Zucchini (courgette)
Proponents of the Negative Calorie Diet suggest that eating a stick of celery (5 calories) will burn up 95 calories.
This is pure speculation and lacks scientific basis.
Weight Loss From Negative Calorie Diet
It is likely that all weight loss on the Negative Calorie Diet comes simply from consuming low calories. It is very unlikely that any diet consisting of a certain group of foods will have any ‘magical’ properties.
Fibrous vegetables are filling, very nutritious yet low in calories - any diet consisting of large portions of vegetables will aid in weight loss.
23 Mayıs 2008 Cuma
Fad diets
The definition of a fad diet is very subjective. Many people use the term to deride what they consider is a poor weight loss diet. However a fad diet is simply a weight loss diet that becomes very popular (often quickly) and then may fall out of favor (sometimes just as quickly).
A list of fad diets can very depending on the author. Just because a diet is called a "fad" does not necessarily mean the diet is a failure.
A list of fad diets can very depending on the author. Just because a diet is called a "fad" does not necessarily mean the diet is a failure.
22 Mayıs 2008 Perşembe
Cabbage soup diet plan
Day 1
Homemade cabbage soup, plus any fruit, apart from bananas.
Day 2
Homemade cabbage soup, plus other vegetables, including a baked potato with butter for dinner (potatoes are off-limits on other days)
Day 3
Homemade cabbage soup, plus other fruits and vegetables.
Day 4
Homemade cabbage soup, plus anything up to 6 bananas and fat-free milk.
Day 5
Homemade cabbage soup, plus 6 tomatoes and up to 450 grams of meat or fish.
Day 6
Homemade cabbage soup, plus meat(beef) and vegetables.
Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.
No bread, carbonated beverages, or alcohol.
Cabbage Soup Recipe
6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
1 bunch celery
1/2 head cabbage
1 package Onion Soup Mix
1 or 2 cubes bouillon (optional)
1 48 oz. can V8
Juice (optional)
Season to taste (salt, pepper, parsley, curry, garlic powder, etc).
Note: There are a number of variations to this recipe.
Summary
The biggest drawback of the Cabbage Soup diet plan is the sheer monotony of eating cabbage soup. However some diets (such as the negative calorie diet) basically look at the nutritional properties of the cabbage soup diet, and make it more interesting by combining other foods that have the same effect.
There are also serious concerns regarding the nutritional quality of this diet. On many days the diet is low in protein, calcium, and essential fatty acids. There also high levels of sodium or MSG (Monosodium Glutamate).
Weight loss will probably occur due to the low calorie intake.
Homemade cabbage soup, plus any fruit, apart from bananas.
Day 2
Homemade cabbage soup, plus other vegetables, including a baked potato with butter for dinner (potatoes are off-limits on other days)
Day 3
Homemade cabbage soup, plus other fruits and vegetables.
Day 4
Homemade cabbage soup, plus anything up to 6 bananas and fat-free milk.
Day 5
Homemade cabbage soup, plus 6 tomatoes and up to 450 grams of meat or fish.
Day 6
Homemade cabbage soup, plus meat(beef) and vegetables.
Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.
No bread, carbonated beverages, or alcohol.
Cabbage Soup Recipe
6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
1 bunch celery
1/2 head cabbage
1 package Onion Soup Mix
1 or 2 cubes bouillon (optional)
1 48 oz. can V8
Juice (optional)
Season to taste (salt, pepper, parsley, curry, garlic powder, etc).
Note: There are a number of variations to this recipe.
Summary
The biggest drawback of the Cabbage Soup diet plan is the sheer monotony of eating cabbage soup. However some diets (such as the negative calorie diet) basically look at the nutritional properties of the cabbage soup diet, and make it more interesting by combining other foods that have the same effect.
There are also serious concerns regarding the nutritional quality of this diet. On many days the diet is low in protein, calcium, and essential fatty acids. There also high levels of sodium or MSG (Monosodium Glutamate).
Weight loss will probably occur due to the low calorie intake.
Cabbage soup diet
The Cabbage Soup Diet is a 7 day meal plan, aimed at achieving fast weight loss. It is not a long-term weight loss solution, but is known to be effective over the short term. Apparently it originally came from a hospital (Sacred Hearts Hospital) to stimulate weight loss for surgery patients - but this cannot be verified.
Pros
* Fast weight loss.
* The change from some of our normally junky eating habits can be beneficial.
* Vegetables from the Brassica family (such as cabbage, broccoli, cauliflower) have been found to aid in preventing cancer.
* Many say they enjoy eating the soup.
Cons
* Some complain that the Cabbage Soup a little too bland.
* Be prepared for gas…
* Requires will power.
* Lacks good nutrition
* High in salt.
* Not a long-term answer.
Pros
* Fast weight loss.
* The change from some of our normally junky eating habits can be beneficial.
* Vegetables from the Brassica family (such as cabbage, broccoli, cauliflower) have been found to aid in preventing cancer.
* Many say they enjoy eating the soup.
Cons
* Some complain that the Cabbage Soup a little too bland.
* Be prepared for gas…
* Requires will power.
* Lacks good nutrition
* High in salt.
* Not a long-term answer.
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