All You Can Feed On

Be Smarter Than the Heat

You’ve been exercising and getting outdoors regularly, but now it’s summer — and hot. It’s sometimes even dangerously hot and seemingly too hot to go work out or pursue any activity beyond a dark movie theatre or staying cool indooors.

Don’t decide this is the time for a little summer break from fitness or other outdoor activities, experts say, because you may be hurting yourself in the longer term.

It’s important to continue moving over the summer because the effects of exercise  are rapidly lost once training stops. In fact, most studies suggest many of the key benefits are lost in four to six weeks of inactivity.

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, we suggest you:

1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity.  Avoid alcoholic and caffeinated beverages.
    
2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun's radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.  And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.
    
3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. An increase in the body's circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days.
    
4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
    
5. Watch The Clock & Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun. It’s best to avoid the outdoors in the early afternoon (about noon to 3 p.m.) because the sun is usually at its strongest, putting you at higher risk for heat-related illnesses, like heat exhaustion or heat stroke. 

Keep these five tips in mind and you'll sail through your summer activities without risking your health!

How do you manage your exercise and activites in summer months?

Living Smart & Healthy Tips: Summer is Here

 

Summer has finally arrived! It’s time to dig out the barbeque grills and deck furniture or even whip out the bikinis and take off for some well-deserved relaxation on the beach, lake or river.

For many of us, summer also brings the temptations of ice cream, overdoing the tan and forgetting the summer diet and exercise. We suggest you consider these 5 tips:

1.  Stay cool and hydrated. Drink water, at least two to four cups (16-32 ounces) upon rising, and similar amounts if you are going out for activities and exercise. Carry water with you in a hard plastic container (more stable polycarbonate rather than polyethylene that leaches plastic into the water). You may also use a traveling water filter. Check your local water stores or www.realgoods.com. Most people need two to three quarts of liquid per day, and more in hot weather or with sweating and exercise.
 
2. While enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens without excessive chemicals. Carry Aloe Vera gel for overexposure and have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn. It works great!.
 
3.  Keep up or begin an exercise program. Aerobic activity is important for keeping the heart strong and healthy. If you only work out in a health club, take some time to do outdoor refreshing activities -- hiking, biking, swimming, or tennis. Reconnecting with these activities will help keep your body and mind aligned.
 
4. Enjoy Nature's bounty – fresh seasonal fruits and vegetables at their organic best. Consuming foods that are cooling and light -- fresh fruits, vegetable juices, raw vital salads, and lots of water -- will nourish your body for summertime activities. Include some protein with one or two meals. There are a number of light, nourishing proteins that don't require cooking. Most of these complement fruits and vegetables nicely-- nuts, seeds, sprouted beans, soy products, yogurt, kefir, and cottage cheese. Fish and poultry can also be eaten.

 5. Take some special summer time with your family, kids, and friends who share the enjoyment of outdoors. Plan a fun trip for a day or longer if you're able and motivated -- hiking in the wild, camping, playing at the river, or a few days resting at the ocean. Rekindling our Earth connection has benefits that last beyond this season, continuing to enrich the whole of your life.

Balance your fun with these 5 tips and you’ll be living smart and healthy!

What are your tips for healthy summer fun?

9 Great Activities For Weight Loss & Healthy Lifestyles

There’s no getting around the fact that if you have a healthy lifestyle or are working to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise.

Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.

So by dusting off those workout clothes and picking just one of these nine great activities for weight loss you can get started today on your path to a slimmer, healthier you.

 

1. Walking

Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it. It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months.

For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing.

Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk. At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.

 

2. Kettlebell

Kettlebells are cast iron balls fitted with a single handle. Unlike traditional handheld weights, the weight of the kettlebell isn’t evenly distributed, which means that your body has to work to stabilize you and counterbalance the weight of the ball.

Kettlebells provide for a hard-core workout that not only burns up to 400 calories in a mere 20 minutes, but also strengthens your core, improves balance and posture and targets all of the major muscle groups, as well as the stabilizing muscles.

Because kettlebell exercises involve the whole body, a kettlebell workout will rev up your metabolism to help your body burn fat faster, and it’ll get your heart pumping so that you get an aerobic workout as well. In fact, 20-minute kettlebell workout is similar to a six-mile run in terms of cardiovascular benefits and calories burned.

 

3. Swimming

Vigorous swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle.

Swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones and conditions your whole body.

It’s particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions.

It’s also great for those who suffer from exercise-induced asthma, because the warm, moist air around the water helps keep the airways clear.

Many athletes use the pool as a cross-training tool, as well as to stay fit while rehabilitating an injury. When you’re neck-deep in water, your body is only bearing ten percent of its weight, and yet the water provides 12 times the resistance of air, making it ideal for strengthening and toning your muscles.

 

4. Cycling

 

Bicycling is another low-impact, high-rewards activity for losing weight.

 Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across.

Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they’ve just been through the wringer.

Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout.

If you live within biking distance of your job, cycling to work can stimulate endorphins and boost your metabolism for the day, as well as save you money on gas.

If outdoor cycling is difficult or dangerous in your area, consider spinning.

Offered at most gyms, this group cycling activity is one of the lowest-impact classes offered, and yet it’s one of the most effective for burning calories and revving up your metabolism.

 

5. Elliptical Trainer

The elliptical trainer at home or at the gym enables you to get a low-impact, full body workout.

Easier on the joints than a treadmill, the elliptical trainer also has movable handles that enable you to get a good upper-body workout in addition to working your lower body.

Elliptical machines let you choose the intensity level, and by raising and lowering the ramp and going backwards, you can target different muscle groups in your legs, both front and back.

The average person using an elliptical trainer can burn about 600 calories per hour. The elliptical trainer mimics the action of running while eliminating impact, saving knees and other joints from wear. For those who suffer from arthritis, musculoskeletal conditions and obesity, the elliptical trainer is a great way to exercise without risking impact injuries.

When you’re using the elliptical trainer, hold on to the movable handles rather than the static ones to increase the number of calories you burn and to help tone your arms.

 

6. Running

If you’re one of the many people who love to run, you’re in luck.

Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers.

The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation, an iPod with your favorite tunes.

Interval training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed.

Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day, and increase your muscle mass.

 

7. Tennis

A good game of tennis can burn up to 600 calories in an hour.

 If you’re the type who prefers to exercise with a partner, tennis is an ideal way to get active. It’s also perfect for those who don’t particularly like to exercise, but who love a good competition.

You don’t have to be a great tennis player to lose weight doing it. After all, running after the balls is still a form of exercise.

The nature of tennis makes it a great whole-body workout, and playing it can help you improve your flexibility, balance and posture, as well as let off some steam to reduce stress.

Throughout the game, especially every time you hit the ball, your arm, abdominal and leg muscles are engaged, building strength and burning calories. But that’s not all that’s engaged. Your brain gets a good workout every time you play tennis, from thinking quickly and creatively to planning ahead.

8. High intensity interval training

This is one of the most effective weight loss exercise options available.

You only need to engage in this form of exercise for about 20 minutes, three times a week, to get incredible benefits that include burning a large number of calories and ramping up your metabolism in the wake of the afterburn.

High intensity interval workouts can be done with many forms of exercise, and consist of short but intense bursts of activity followed by a lower-intensity period or a period of complete rest.

Those who are new to exercising shouldn’t perform interval training until they’ve been exercising regularly for a couple of months.

A standard interval workout for biking, swimming, running, lifting weights or even walking is 20 minutes long, but burns far more calories than 20 minutes of steady exercise.

Start out by warming up for five minutes. For the sixth minute, push yourself as hard and fast as you can. The seventh minute is all about catching your breath. Repeat the fast/slow cycle (minus the warm up) five times, and cool down for three minutes.

 

9. CrossFit

CrossFit, like high intensity training, is only suitable for individuals who have been exercising on a somewhat regular basis for a couple of months.

Originally designed to train first responders and Special Forces, CrossFit is a workout regimen that involves weight lifting, endurance exercises, plyometrics, strength and speed training and kettlebell exercise routines, among other activities.

One thing you won’t lose with CrossFit is interest. Unlike other routines that involve doing one exercise for a specified amount of time, CrossFit incorporates many activities into one intense, fat-burning workout.

It’s designed to target all of the major components of physical fitness, including endurance, flexibility, speed, power and cardiorespiratory fitness.

No two days are alike when you’re doing CrossFit. An example of a CrossFit routine is five repetitions of 20 pull-ups, 30 push-ups, 40 sit-ups and 50 squats, all performed one after the other, with a three-minute rest between repetitions.

While definitely not for the faint-of-heart, CrossFit routines are highly effective at burning calories and fat, improving physical stamina and endurance, and increasing metabolism.

 

How to Get Off Your Butt and Start Moving This Spring

I’ve always liked taking walks, but with a spinal cord injury walking is challenging for me and I've never been nuts about running.  Besides that, walking doesn’t get the credit it really deserves as a way to get fit.

Running seems to get all the respect. And while it deserves respect, so does walking! If you push yourself, it really is an excellent cardio workout. Plus, with walking, I don’t have to worry about my knees hurting or getting shin splints.

Because I believe so wholeheartedly in the walk, I was excited to see this bit of research that a brisk walk may be as good as a run for keeping the heart healthy. Basically, a new study just published by the American Heart Association found that walkers lowered their risk of high blood pressure, high cholesterol and diabetes as much as runners.

And because some days are better than others for me, sometimes it's more important that I just move. It seems to matter more that you move, rather than how you move.

So for those who think they’re out of luck because they can’t run—you don’t have to! Find something you love, whether it’s walking , playing a Kinnect game on the XBox or  on your Wii or gyrating your hips in your living room. Most importantly, just move. And when you move, move with pride. You’re still doing great things for your body!

 

Set the date in advance and stick to it

 Conditions will never be just right to make that first walk or run: the warm, cozy bed will always have increased gravity in the morning and there will always be something urgent to do after work.

So instead of waiting for that illusive “I feel like going for a walk” moment, set the date a week or two in advance, mark it on the calendar and in your mind commit to it, no matter what.

When the day comes, conditions may not be perfect, but there's still no blowing off.

Don’t worry about performance the first few times

There’s no doubt about it – starting to move after winter can be difficult. So for the first few times it’s really not about achieving particular results but getting off our butts and into our sneakers.

To make sure you follow through make it easy for yourself: for the first few walks or runsmake your goal to just go out, even if it means circling the yard for a minute. Interestingly, when the pressure is off, it becomes easier to perform and your first times out will be satisfying.

Prepare  in advance

I still remember my first few tries to go out walking last Spring: in the morning I would force myself to wake up early-ish and then spend 15 minutes trying to find the correct shoes, choosing the right clothes and another 30 minutes setting the right playlist to listen to while running.

It was a hassle, annoying and emotionally exhausting..

This Spring, I have set all the stuff I need for my walk next to my bed the night before: phone with the playlist prepared, walking shoes, appropriate clothes, bottled water. This wayI have I no excuse for not getting out there in the morning.

Plan your route

One thing that kept me from getting out there in the past was that I wasn’t sure where to go after I left the house since there were no tracks or even sidewalks on the street where I lived. Now that I live in the city, there are sidewalks to lead me in any direction I might want to go and parks and neighboorhoods galore.

So this Spring, the day before my first scheduled walk, I spent a little time planning where to walk the next morning. I also visualized walking in these locations. This simple action removed a huge mental block and visualizing made me more excited about the whole process.

Consider moving with a friend

I have to admit, for me walking is almost like meditation sometimes  so I prefer to do it alone most of the time. For others, it’s a social activity. If you plan to go with a friend, a quick tip: schedule a meet up place and time the evening before and agree not to contact each other in the morning.

However, if you prefer to walk solo, like me, I would highly recommend downloading a free app like Nike+  or My Fitness Pal and joining their communities of walkers and runners.

You’ll be able to log and track your walks or runs and easily share your results. Everything’s more fun when it’s a game and maybe sharing your results will help motivate some of your friends to also start moving too.

So when is your first walk this season?

 

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Keep Healthy Habits On The Road

The beginning of a new year marks the beginning of a new set of resolutions, and many people commit to making healthier choices in diet and a new exercise regimen. It's energizing to make a new goal and carry it out, but the reality of busy schedules can set in fast, especially for people who travel regularly for work or who simply take a winter vacation. Hotels, restaurants, and hours spent in planes or cars take a toll on your pledge to have a healthier new year. Too many people find their goals in shambles after a trip, which makes it harder to pick up and keep going when they get home. It doesn't have to work that way. With a smart strategy and a little commitment, you can maintain your healthy habits while on the road for a daytrip or an extended stay.

Go With a Plan

When you're at home, you know what your daily routines are—what you eat, and where and when you work out. You can choose to make healthy food at home or eat out at familiar healthy restaurants in your area. One of the hard parts of keeping up healthy habits on the road is the lack of routine and the large number of unhealthy options available. Don't assume "everything will work out" to keep your goals on track, so do some homework before you go. Ask your hotel about gym or pool availability, and look up some healthy dining options in the areas you will spend your time. Plan your schedule and figure out when exercise fits in. When you're tired and distracted by travel or long days, a plan will help you stay on track.

Eat Well

Maintaining a healthy diet while traveling is a challenge, with many of the fastest and easiest food options available being the unhealthiest choices. Don't give up, though. You may have to look a little harder and exercise some discipline, but you can find good dining options while traveling. Many of your food options while traveling are overloaded with salt and fat. Avoid these heavy items in favor of salads, fresh fruit, and lighter sandwiches. Hotel breakfast spreads are not always optimal, but don't skip it altogether. Look for yogurt, granola or grain cereals, and fruit. Take it easy with portions at lunch and dinner, especially at buffets. It may be tempting to overindulge, but you'll regret it later on. Drink plenty of water, and limit both coffee drinks during the day and alcoholic ones at night. Finally, if you have the chance to try special treats that you can't get at home, don't be afraid to have a little. Just maintain a balance of healthy food and small indulgences.

Keep Moving

Exercise is another difficult routine to keep up with when not at home, especially when travel schedules have you on the go all day long. A full day spent in an airport or in a car doesn’t allow for a workout, and hotels don't always have the kind of equipment you're used to. Intention and flexibility are necessary to get in some exercise on the road. No matter where you are, you can either go out for a brisk walk or do some simple exercises in your hotel room. If you prefer having some equipment with you, resistance bands are relatively small and light, but there are many effective exercises that require no equipment at all. Check with your hotel ahead of time about the availability of a gym and its workout equipment so you’ll know whether or not you'll be able to keep up with your normal exercise routine. Even if it isn't the same type or quality of equipment you’re used to, it may be better than nothing. If your hotel doesn’t have a gym or you’d like to look elsewhere, you can check out a service such as GymPoints, which enables you to get brief access to gyms while traveling. If you regularly use a gym membership while at home, this can help keep you on a routine with an experience familiar to you, and one that is better than the basics provided by many hotels.

Don't Sweat It

Finally, realize that it can be just plain hard to keep up your healthy habits while traveling, especially if you are just starting out. If you slip up, give yourself some credit for trying and just keep going. You may not be able to stick with your routine as well as you would at home, but every healthy choice you make counts. Do the best you can, learn from your experiences, and recommit to your healthy routines when you return. With some time and practice, staying healthy on the road will be a breeze.

 

And don't forget you can take Personal Chef To Go with you on the road! We can ship anywhere in the United States!

Aaron Trockman enjoys snow skiing, hiking, biking and generally being outdoors. A native of the Chicago Suburbs he has since moved to Colorado where he participates in the up and coming technology start-up scene and the thriving music scene. His favorite concert venue is Red Rocks Amphitheater. When not skiing or at a concert, Aaron is often found making occasional trips to the gym or a fitness studio around town. Since May of 2013, Aaron Trockman has led the development and rollout of GymPoints.

Fall Into Healthier Habits

Rich, vibrant foliage – gentle autumn breezes – steamy cups of jasmine tea – warm pumpkin muffins – the fall season brings with it a sense of peace and comfort that no other season seems able to emulate. It also marks a special time for reflection and reevaluation about what’s really important to us.

Consider making a healthy diet and exercise program a big part of what’s important to you this fall season. There is overwhelming evidence that links many chronic diseases to physical inactivity and a poor diet.

The following food and fitness tips will point you in the right direction so you can be on your way to a healthier year:

- Pair up with a partner – Take a quick, morning walk around the block with a co-worker. Plan a nightly stroll along the beach with your spouse. Engage in Tango lessons with a friend. Whatever you choose to do, research supports that pairing up with a partner (even a cyber partner) is key to boosting motivation and sticking to a regular exercise routine.

- Keep a food and fitness journal – Studies suggests that keeping track of your daily food intake and activity level will help you lose more weight and stay in better shape. Write down everything you put into your mouth and how many minutes you exercise every day in a notebook of your choice. Personalize it by adding family photos and favorite newspaper clippings about health and nutrition. Take your journal with you wherever you go, so you don’t miss an entry.

- Stock up on super foods – According to WebMD, super foods like salmon, nuts, broccoli and sweet potatoes promote wellness and weight control. Keeping your fridge full of these super tasty treats is a much healthier lifestyle choice than filling it with ice cream and other non-nutritious goodies.

- Walk a few extra steps – Remember the 10,000 Steps craze from a few years back? The original goal of the 10,000 Steps Program was to motivate people to keep moving. While 10,000 steps a day may not be realistic goal for you, taking a few extra steps every day – whether it means parking further away from the entrance of the grocery store or taking the stairs instead of the elevator – adds up over time and equates to better health.

- Practice portion control – Have you been to a restaurant lately? The portion sizes that most restaurants dish out are enough to feed an army! Practice portion control by reading food labels and using a food scale to keep portions more accurate. When dining out, share a meal with a friend or eat only half of your order saving the rest for the next day.

- Take a nature walk – If you’re ready for some tremendous, restorative health benefits, head to the nearest nature trail. Findings in scientific literature reveal that people who walk for 15 to 30 minutes a day are healthier than their sedentary counterparts. Additionally, walking amidst nature has positive effects on mental health, blood pressure, cholesterol and stress reduction.

- Dress up your H2O – Maintaining good hydration helps prevent dehydration, constipation, gallstones and a number of other health conditions. If you’re H2O challenged, try dressing up your water with lemon wedges or orange slices. Anti-citrus? No problem! Try cucumber slices and a sprig of mint for a cool, refreshing alternative.

- Watch TV in your tennis shoes – If you hate commercials, you’re going to love this! Increase your daily activity by watching TV in your tennis shoes. When the commercials start, get up, stretch and either walk or jog in place or take a quick stroll around your house.  

- Transition to the New American Plate – If your dinner plate is three-fourths meat and potatoes and one-fourth vegetables, the American Institute for Cancer Research (AICR) says you’ve got it all wrong. Transitioning to a diet that’s predominantly plant-based will not only help you prevent cancer and other chronic diseases, but it will help you control your weight, as well. The way it works is simple: Fill your New American Plate with at least two-thirds vegetables, fruits, whole grains or beans and only one-third (or less) of animal protein.

Overweight To Great!

If you’re overweight and unmotivated to change your life drastically, just make a tiny change.

You’re not alone. There are more overweight people today than ever before, as a percentage of our population and in sheer numbers. I’ve been overweight (65 pounds heavier than I am today) and I know that it doesn’t feel good.

I also know that when we’re overweight, we often go into denial. We think it’s not a problem, or that we’re not that unhealthy, or that it’s something we can fix later. Or more likely, we try hard not to think about it. But it’s there, at the back of our minds if nowhere else, making us feel bad about ourselves and our lives, influencing the rest of what we do.

If it were just a body-image thing, I’d say learn to love your body — and I believe that. Forget the cover models on magazines, the perfect people on TV and in movies. They’re just being used to sell us stuff, but the result is that we get bad body images for not having rock-hard abs. Forget about that. What worries me, though, about friends and family who are overweight is their health — having a big belly puts you at risk of heart disease, diabetes and other similar problems.

Scary stuff.

But how do you start getting healthier and fitter? How do you change a whole slew of habits, from eating too much to eating fried and sweet and fatty foods to drinking sodas and sweet coffee drinks to being sedentary?

 You make one change. A tiny little one.

 For me, it started with quitting smoking (which is a big change), but then I took up running (starting with just 10 minutes), and then I started changing my diet in little ways.

 One small change leads to another, forming a spiral of success. But you don’t need to worry about all the other changes you’re going to make later.

 

 What Change to Start With

 Really, you could start with almost any positive change. What matters is that you start.

 But if you’d like a recommendation, here are a few:

1. Eat more veggies. Go to the store today and buy a basket of veggies. Eat them raw as snacks (dip in hummus if you like, not fatty dressings), steam them as side dishes for lunch and dinner, puree them and put them into your usual recipes, eat a salad before your meal. You can start with just one of these changes, and slowly add more veggies each week. This is an easy change but it’s actually huge — more fibre, more vitamins and minerals, fewer calories equals leaner you.
2. Walk. Best exercise ever. Just walk for 10 minutes to start with. Get a friend or your significant other to walk with you and enjoy the conversation. Enjoy nature. After you’ve gotten used to walking, try intervals: 3 minutes of fast walking, 3 minutes of conversational walking, repeat.
3. Drink water. People drink too many calories — soda, beer, smoothies, mochas, frappucinos, shakes, juice, Gatorade. None of those are necessary. Get used to drinking water, which is refreshing, delicious and healthy.
4. Get rid of the junk. This is actually a bit of a drastic change but it makes a really big difference. Take all the junk food in your house (chips, pastries, ice cream, cookies, prepared foods of any kind, fried foods) and toss them. Clean out your fridge and pantry. Buy fruits, veggies, nuts and beans instead, and try some new flavorful recipes. If the junk isn’t around, it won’t tempt you.

How to Make That One Change

You’ve picked your one small change … but how do you get started?

 Just take the first small step. Nothing huge or scary. Just a really, really easy one.

•  Make a list of your favorite veggies, or set a time today to stop at the grocery store for veggies (later try a farmer’s market). Or find a recipe or two that incorporates veggies.
•  Set a time to walk today or tomorrow. Talk to your spouse about walking together. Get your walking shoes ready. Any of these steps will do — just do one.
•  Fill a thermos with water. Buy a reusable water bottle. Get rid of the sodas in your fridge. Choose one of these.
•  Get a garbage bag and toss your junk food.

 Choose one, and do it. Celebrate (in your mind, not with a sweet treat). Do another small tiny easy step. Celebrate again. Tell people about the changes you’re making. Do another tiny step. Celebrate some more.

 You’re on the road to healthy.

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