Does your happiness depend on your circumstances—or your attitude?
Exercise for every Mood
Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears, but the trick lies in finding the right workout to match the mood you're in. For example, some workouts have a calming effect, while others are stimulating. Here's what I recommend to keep you exercising no matter what your state of mind:
When You're Angry - do something that involves your mind and keeps you from focusing on what has you angry. Play squash, or take an aerobics class you've never tried. Learning new moves will free your mind from what's been upsetting you.
If You've Got the Blues - If you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise.
If You're Feeling Bored - Being around people is a quick and easy way to beat boredom. Playing a sport with them is even better, try some tennis or golf. Get together with a group that walks or goes for bike rides on a regular basis. Being outside with other people is invigorating and engages your mind.
When You're Stressed Out - When your brain is overwhelmed and anxious, you need to turn to a mindless activity to settle it down. Something repetitive such as swimming or walking on a treadmill requires little mental input and is most effective at reducing feelings of stress and increasing calmness.
POSTED 08/03/2010
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| 8 ways to reduce your portions |
Written by Ronald Abvajee
Posted 04/03/2010
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Increasing portion sizes are taking much of the blame for increasing waistlines. Find out how to make sure your portions stay real.
It’s a simple fact: Eat less and you’ll lose weight. There’s good evidence that over the past 50 years, restaurant portions have “super-sized,” and our waistlines have grown along with them. We’ve become accustomed to eating larger servings to the detriment of our health. Here are eight simple ways to shrink portion size:
1. Wait 10 minutes
Your stomach needs about that long to signal to the brain that it’s full, so wait before helping yourself to more mashed potatoes or lasagna. If you’re still truly hungry, have a second helping of vegetables or salad.
2. Leave the “clean plate” club
Most of us eat everything we’re served, no matter how big the portion. A better strategy is to eat a healthy amount, then stop. After all, it’s better to waste a little food than to overload your body.
3. Never eat straight from a bag, box or carton
If you’re eating takeout food, transfer the right portion onto a plate and put the package away, then sit down and take time to enjoy your meal.
4. Like big? Then go for the healthy stuff
Overload your plate with vegetables and salad, or have a big bowl of stock-based soup. These water-rich, low-fat foods are low in calories, so a big portion isn’t a problem.
5. Think small
Use a smaller plate for your meals. Less space on the plate means automatic portion control. And when ordering or buying food, choose the smallest size of any high-calorie items.
6. Put away leftovers before eating
That way, having a second helping will take a conscious effort.
7. Choose single serve
Buy or make high-calorie foods in individual-serving sizes. Instead of family-size tubs of ice cream, buy single-serve containers; make cupcakes instead of a large cake.
8. End with fruit
As you consume more modest portions, you may start craving extra food. Add volume with an apple, an orange or a big helping of watermelon at the end of your meal.
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