By Lisa Spodak ([email protected])
Provided by WorldNow
Week 64 Weigh In:
Change this week: -2 lbs
Change overall: -89 lbs
The changing weather can be a mixed blessing when it comes to weight loss. On the one hand, the prospect of shorts and bathing suits can cause stress and panic – but on the other, fresh fruits and vegetables are bountiful and exercise always seems more fun when it’s outside!
I noticed this morning (even though it’s chilly and hardly feels like spring) that I was reaching for a lot of fresh fruits to stuff in my brown bag for snacks for the day instead of cookies and crackers. That got me to thinking about ways to take advantage of what’s readily available and to make healthy choices as convenient for myself as possible. Here are some things I’ve been trying to do:
1) I keep a few bunches of washed seedless grapes (pulled off the stems) in a colander in my kitchen. This makes it easy to eat something healthy quickly if I get home and am really hungry and also makes it easy to throw a couple of handfuls in a baggy to take to work.
2) Shocked at the difference in price per pound between a whole cantaloupe and already cubed cantaloupe at the grocery store, I bought a whole cantaloupe and easily divvied it up with a melon baller into 1-cup plastic containers ready to grab in the morning.
3) One convenience food I do take advantage of – sliced apples available in bags at the store. They’ve been treated to brown much less than apples I slice myself.
4) I pre-slice a large cucumber for a couple of different uses – thin slices for sandwiches, thick slices for dipping in low-fat dressing or hummus for a snack.
Some easy ways to add more fruit and vegetables to your day:
1) Add blueberries, blackberries and/or banana to your morning cereal to add sweetness without sugar.
2) Dip apple slices in peanut butter instead of making a sandwich
3) A great afternoon snack – Spread a Laughing Cow Light wedge on an Arnold Sandwich Thin, add thinly sliced cucumber and tomato.
4) Keep a pint of cherry tomatoes on your desk to pick at through the day.
5) Baby carrots dipped in hummus are another great snack
I’m also excited about the changing weather because as much as I love my gym, there’s something especially appealing about walking outside (especially as I have to walk longer and longer distances as I train for the Avon Walk for Breast Cancer!).
Some tips for safe and enjoyable walking outside:
1) Map out your route using the Google pedometer. This is a great way to keep track of how far you’re going.
2) Share your route with a family member or friend so they know where you’re going.
3) If you’re not familiar with a route, check it out in advance in your car if possible to make sure it’s safe.
4) Be aware of your surroundings and don’t walk anywhere that you don’t feel comfortable.
5) Always carry an ID, your insurance card, some cash, a credit card and your cell phone in case of emergency.
6) If you wear headphones, make sure you keep the volume low enough that you can hear outside sounds around you.
7) If you’re walking after dark, make sure to wear something reflective.
8) Always use sunscreen!
9) Bring water and snacks, especially for longer walks.
10) Don’t forget to stop and stretch at least once an hour.