That's Fit

Everyone of course! I recently returned from a fabulous vacation with my family at Walt Disney World in Florida. Our six-day adventure was non-stop fun, and a major highlight of this trip were our days at the Disney water parks. We enjoyed both Blizzard Beach and Typhoon Lagoon to the max and would love to go back every sunny day of the year.

I had a little sad moment though as I chatted with a father of two little ones in the kiddie section of Blizzard Beach. We were commenting on what a challenge it was to keep perfect track of our children in such a busy, water-filled place. The poor guy told me he was alone with his children, because his wife didn't feel like she could go out in public in her swimsuit. He didn't want the kids to miss out on the water fun, so he took them himself. She stayed back at their resort.

It made me amazingly sad to think that this woman felt so uncomfortable in her skin that she couldn't even enjoy a beautiful day with her family at a ridiculously perfect place. I know we all feel self conscious at times (including me). And even as my profession is to educate and inspire others to be more fit ... I wouldn't want anyone to place their life on hold because of their body shape or size. That woman is a really special part of her family, and I imagine they missed her very much.

I know, getting started on a path to exercise can be daunting. After a recent surgery and nearly six workout-free weeks, I'm about to whip my body back into shape, and I tell you, it seems like a major undertaking. But I'm trying to think small – small steps, small goals, small successes. Over time, they'll all translate into big results but for now, small is more manageable.

These Woman's Day magazine tips are helping me keep my cool, my focus, my conviction that in time, I'll be back in the fitness game. See if they help you too.

• In 15 minutes, you can walk one mile, take 2,000 steps, and burn 100 calories.

• One hour of vigorous exercise can add two hours to your life.

• It takes only about three weeks to establish a habit, so by the end of one month, exercise can be a for-sure part of your routine. And mine too.
  

About 10 years ago, I stopped drinking soda. I lost seven pounds. The soda eventually crept back into my diet. One year ago, I stopped drinking it again. I ditched sweets too. I lost 15 pounds.

Is there one habit you can eliminate from your diet? A candy dish on your desk you could trash? A morning stop for doughnuts you could do without? A late-night dish of ice cream you could trade for a bowl of fresh fruit? Surely, there's something you can get rid of. Surely, you'll see results when you do.

Fitness magazine asks a few women in their May 2008 issue about small changes they've made in their lives that delivered great gains. One women nixed alcohol for one month. Social drinking was her diet downfall. She'd end up having a dozen beers while mixing with friends, and it always led to snacking on junk food. While this gal says she won't give up alcohol for good, she does plan to minimize her intake, for the sake of her health.

Today, due to a sudden onslaught of severe hunger, I headed to a nearby restaurant for a satisfying lunch. I ordered something healthy -- chicken, veggies and rice -- and was amazed at the amount of food they brought out. It took serious muscle to lift that plate. It was literally overflowing with food. Despite being famished, I could only eat a third of what was on my plate, and I felt grossly full afterwards.

My point? Restaurant sizes are way too big these days. Avoid overeating by making smarter -- and smaller -- choices. Some suggestions? Order off the kids menu (if they'll let you), ask for a half portion, opt for an appetizer instead of an entree or go for a side salad with some sort of lean meat. You might think it won't be enough, but I bet you'll be surprised -- it doesn't take much to satisfy hunger without feeling too full.

And next time you head out for a meal with the girls? Choose a tapas place where you can choose from a selection of appetizer-sized meals.

A small study of 100 participants conducted by the chairman of the Department of Ear, Nose, and Throat at the Post Graduate Institute of Medical Education and Research in Chandigarh, India found long-term cell phone users who chatted on their mobile for an hour or more a day, were more likely to suffer from high-frequency hearing loss.

Users who had their phones for four years or more were most effected, while those who had only had their mobiles for two years were less likely to have problems. According to the article, those suffering from high-frequency hearing loss have trouble hearing consonants like s, f, t and z.

It's important to keep in mind though, that the study is small and the researcher who conducted it points out that a much larger study and more research needs to be done before any definitely links or conclusions can be drawn. So don't panic, but maybe try not to chat on your phone for hours on end either.

I just can't do it. I can't eat chocolate. If I do, the floodgates will open, and I won't be able to stop. My husband, who is accompanying me on my latest health kick, is able to have just one bite and be happy. In fact, his doctor just recently congratulated him on his recent weight loss and then told him as he headed out the door, "Don't forget to eat some chocolate now and then." He was thrilled.

What, an invitation to eat chocolate? Yes, indeed. And this doctor isn't the only one touting the merits of chocolate. Now we're talking mostly dark chocolate here -- it happens to be my hubby's favorite -- and the talk goes something like this: Eating a small, 1.6-ounce bar of dark chocolate every day is good for you.

Clinical trials have shown dark chocolate and its healthy flavonoids improve blood vessel functioning. Better blood flow is good for your heart. Thus, chocolate is good for you. And guess what? Dark chocolate contains more flavonoids than any other food, including green tea, black tea, red wine, and blueberries. It's plant-derived after all, just like fruits and veggies. Here's the catch, though -- while more is better with fruits and vegetables, only a small amount of chocolate is healthy. Which is why I can't indulge. A 1.6-ounce bar just wouldn't be enough.

Here's a new idea on how to cute calories: eat like a kid! Kids don't have adult-sized appetites, so their snacks and meals always come in smaller packages -- and ordering from the kids menu is an instant, painless way to control your portions. And let's face it -- portion control is a problem for many of us adults. Children don't have the same issue -- they just stop eating when their full.

Say, for instance, you're on a road trip and find yourself with no other option but the local fast-food joint. Instead of super-sizing, downsize by ordering from the kids menu. You'll cut out a ton of calories and you'll have eaten just enough food to be satisfied. And your local supermarket is bound to offer lots of awesome kids' snacks that you can carry in your purse for a quick energy fix. Prevention Magazine list some here.

What's your favourite pint-sized snack?

A couple of scientists from Israel have achieved what until now has only been possible in the movies -- a miniature robot capable of traveling through human blood vessels. Measuring only 1 millimeter, it's a small hub with legs designed to grip and crawl through blood vessels without getting swept away. Doctors can control the little robot indefinitely from the outside for different medical procedures, although they have yet to figure out what exactly they'll use them for. As of now, they're thinking small armies of bots sent in to battle internal cancers.

Would you be up for it? What if one of the little buggers gets stuck?

Do you blame your metabolism for whatever it is you do or don't like about yourself? You'd be surprised at how much control you actually have over the amount of calories you burn throughout the day. Click here for a fabulous article which details how to manipulate your lifestyle in order to turn your body into a furnace. No gimmicks. No scams. Just beautiful science. Have a looksy and learn how to master your metabolism.

So, you want to kill a few brain cells at the bar tonight? Before you answer, think about this: drinking lots of alcohol over long periods of time shrinks your brain! It sounds like a bad science fiction movie, but this bit of information comes from studying 1,800 people who were classified as non-drinkers, former drinkers, low, moderate and high drinkers.

Women and men react differently to booze, so it should come as no surprise to find out that our brains shrink differently too. For every jump in classification, there was a 0.29 percent shrinkage in women and 0.2 percent in men. How does this happen? Well, compare those brain-shrinking percentages to the natural reduction in brain size we all exhibit as we age, which is 0.19 percent per year.

It turns out that the more we drink alcohol, the more we accelerate this natural shrinking of the brain. But it's worth noting these shrinking trends aren't directly comparable to brain performance... yet.

Americans consume some 17 billion quarts of this whole grain, good for you treat that is low in calories. That's 54 quarts per man, woman, and child. Many people who have dietary restrictions regarding hulls can not tolerate popcorn. A favorite snack in our family and even for the dog, but with colon problems now affecting several family members, I decided to do a little research to see if there was some kinds of popcorn that had less or no hulls. We are going to give them a try knowing there can be no guarantee that they can be tolerated better. But to continue eating our favorite snack it is worth the try. So I thought I would pass along some information to those others that might have the same problem. Try at your own risk in small amounts first.

Popcorn is a whole grain. It is made up of three components, the germ, endosperm, and pericarp,also know as the hull. There is no such thing as "hull-less" popcorn. All popcorn needs a hull in order to pop. Some varieties of popcorn have been bred so the hull shatters upon popping, making it appear to be hull-less. Although there is no hull, there is still some fiber matter from the endosperm of the kernel. Turquoise popcorn is an heirloom variety which is Mostly Hull-Less. Another type of popcorn that shatters the hull when popped is Mixed Baby Rice which is small like its name implies and light tasting. The kernels are shaped something like rice and are white, red, and striped red in color. When popped,it has less volume than other varieties.

I think its time to go pop a movie into the DVD player and enjoy some light airy no calorie snacks.

We are famously more sedentary now than ever before in history, yet we feel more rushed and stressed than ever before. How does that make any sense? It doesn't. But unfortunately it does seem to be the truth, with more and more people helplessly watching their waistlines grow bigger as they find it impossible to fit in time for exercise.

The good news is that when it comes to fitness and physical activity, every little bit helps. You don't have to block out an hour of your day, or even a half an hour, to have life-changing results. Just a few minutes here and a few moves there, even during your day at work, and you can have a positive impact on your health.

Here are 8 moves specifically designed to mimic traditional gym exercises but modified to be done during normal everyday activities. My favorite? The "seated quad shaper." I tried it here at my desk and it really burns! (or maybe I'm just extra out-of-shape, ha!) The one that made me laugh is the "cardio shopping." It's good advice, I just think you'll have to try this one carefully -- "walking quickly up and down the aisles" for an extra calorie burn could be dangerous to innocent bystanders if the store is busy and/or you're not careful!