A study of sedentary older adults found that after walking for 45 minutes three times per week for six months they performed substantially better on several cognitive tasks than those who did other forms of exercise like stretching or strengthening. The study published in Nature said that reserachers think that their improved cardiorespiratory fitness increased blood flow to the brain, which helped improve brain function. So walking can enhance your mind and make your diet matter.
TODAY: WALK
You may have one of those pedometers and really don’t know what the numbers can mean to you. Well, 2,000 to 4,000 steps equals 1 to 2 miles. Do that and nothing else and you can still expect to lose about five pounds per year. Combine it with reduced calories to make those numbers really count.
TODAY: WALK 2,000 STEPS.
Start thinking of the time you dedicate to exercise as your own personal time. I like to use it as time to think and work out the things that have been going on. Problem solving, developing ideas, making plans, things like that. It even happens when I’m mowing the lawn. Your brain doesn’t have a whole lot to do when you’re just walking, and I think that the increased blood flow helps give it a jump start. Some of that is actually reinforced in studies that show walking to be a benefit for Alzheimer’s patients.
So skip the Mp3 player or radio. Just start walking, breath deeply and listen to your thoughts.
TODAY: WALK AND COME UP WITH SOME IDEAS.
The next time you head to the grocery, skip grabbing a cart by the door. Just pick up one of those handy baskets. If you have a lot of shopping to do take two. (one for each hand) Then as you shop you’ll be getting more exercise by carrying around some weight. In addition to that you’ll be more aware of what you’re putting in the basket and may buy less food, threby eating less, losing weight and even saving money. Of course don’t be tempted to buy just lightweight stuff or you’ll end up with more chips and Cheetos.
TODAY: DON’T USE A SHOPPING CART AT THE GROCERY.
Today take the time to enjoy something different. Try a new recipe. Go to a new restaurant. Just treat yourself to a new taste. Of course, it has to be a LOW CALORIE or REDUCED CARB taste. Even when eating out, you can scour the menu for items that sound interesting and tempting. Ask the server to delete or substitute and portions that don’t fit your diet. The usually cooperate on this. You’ll find it very rewarding and satisfying. By now you may be noticing that water with lemon is starting to taste very refreshing, so a nicely prepared steak and a salad will really hit the spot.
TODAY: WALK AROUND A MALL, A WHOLE MALL. NOTICE HOW MANY PEOPLE ARE OVERWEIGHT AND THEN BROWSE THE SMALLER CLOTHES YOU WILL BE BUYING IN A FEW MONTHS.
Since I was suggesting that you get the grill going, don’t forget that veggies grill well too. Nothing extra is really necessary to have a flavorful low calorie meal. Squash, peppers, mushrooms, green beans, asparagus. Toss them on the fire and they get that great flavor and don’t cook away nutrients either. Corn on the cob isn’t really low calorie, but it’s a great treat. Soak the ears in water and then cut off the silk and put them on the top shelf of the grill. Roll them every five minutes or so and in about 15 minutes it will be done perfectly. Just take it easy on the butter.
TODAY: GRILL VEGGIES FOR DINNER.
As we wrap up No Wheat Week head to one of the weekend farmer’s markets and stock up on some great veggies and fruit. The American Dietetic Association recommends at least 3 – 5 servings of fruit and 3 – 7 of vegetables. Since they both are really dense in nutrition and fiber you’ll satisfy your hunger and give your body the cholesterol clearing boost that’s also good for your colon. So, eat up!
TODAY: SHOP AT THE MARKET FOR FRESH FRUIT AND VEGETABLES.
Daily Nag, Exercise | Diet Nag | 
October 22, 2009 6:31 am | 
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