Developing an Achievable Workout Plan

Developing an achievable workout plan is one of the keys to feeling and looking your best. Getting regular exercise will elevate your mood, help you maintain your muscle mass, flexibility, assist with weight loss and keep you feeling young, healthy and fit.

When developing a weight loss workout plan, there are a few things you should keep in mind. The following tips will help design a custom workout plan that you can stick with over tine so you can reach your weight loss goals.

Be Realistic about Your Current Level of Fitness

When first deciding to begin an exercise program, it is natural to want results as quickly as possible. Many people make the mistake of choosing a workout plan that is too difficult (notachievable) for their current fitness level. As a result, it becomes impossible to stick with it over time. When developing a weight loss plan that includes exercise be realistic about your current fitness level and develop a more achievable workout plan.

It is far better to start slowly and build your strength, stamina and endurance over time. Trying to take on too much immediately risks disappointment. Develop an achievable workout plan that is challenging, but not impossible. As you get in better shape, you can reevaluate your workout plan and increase it as is appropriate.

Set Achievable Workout Plan Goals

Running a marathon is an example of an ultimate goal. However, if you’ve spent the last five years sitting on the couch instead of exercising you would be well advised to break that ultimate goal into smaller, more achievable goals. For example, set an achievable goal of jogging a mile without stopping. Once that goal is achieved, increase the distance to two miles and so on until you reach your ultimate goal of running 26.2 miles. Setting intermediate, more achievable goals will allow the satisfaction of accomplishments as you work toward your larger goal.

Schedule Specific Time for Working Out

Set aside a specific time each day when you will exercise. Write it in your daily calendar, and set a reminder on your phone. Treat this time the same way you would any other important appointment. Cancel only if absolutely necessary. Show up on time and stay until the end. This will be hard at first. But, after couple of weeks, it will become second nature to the point you won’t want to miss your workout program.

Developing a practical and achievable workout plan begins with being honest about your current fitness level. Developing a plan that challenges you but doesn’t leave you feeling discouraged helps motivation as you work toward your ultimate goals.

Separate your ultimate long-term goals into smaller more achievable steps and work hard to achieve each one. Finally, set a time each day specifically for exercise and make sure you show up and commit yourself fully to the process.

10 Best Vegetables For Health

The 10 Best Vegetables For Healthy Living

Vegetables are nutrient rich foods, and protect against various diseases. Some are more nutritious than others. Therefore choosing the best vegetables for your health is very important. Vegetables contain many phytochemicals, including flavonoids and carotenoids, both soluble and insoluble fiber, as well as various vitamins and minerals. Health and nutrition experts recommended that you consume at least five servings of vegetables daily. Such a daily consumption will help in keeping you healthier and thinner.

If it is possible try to purchase your vegetables organically grown, and eat them either raw (in salads and sandwiches), lightly steamed or baked, or in soups or stir-fry. With most vegetables, if you cook them in water much of their nutritioinal value is lost. Even though I have called these the “10 Best Vegetables” even the experts don’t always agree on the best vegetables.

That said, the following list is a very good starting point and includes many of the most health beneficial vegetables you can find!

So, here is my list of the 10 best vegetables:

  1. All green leafy vegetables
  2. Broccoli
  3. Brussels sprouts
  4. Cauliflower
  5. Red and green peppers (watch for allergies)
  6. Garlic and onions
  7. Sweet potatoes
  8. Tomatoes (actually fruit, but are listed in almost every vegetable list (watch for allergies))
  9. Green peas
  10. Carrots

The majorty of these vegetables contain healthy amounts of carotenoids and fiber. Some, like Broccoli and Brussels Sprouts are cruciferous or “super-veggies”.

All these vegetables can easily be utilized in almost any diet because they help maintain low body fat and can help you lose weight. The nutrition contents of these vegetables are:

The term green leafy vegetables encompasses many different vegetables:

  • Kale (contains carotenoids, flavonoids, cruciferous, K, A, C, manganese, and fiber)
  • Chard and collard greens (contains carotenoids, cruciferous, K, A, C, manganese, fiber, and calcium)
  • Spinach (contains carotenoids, K, A, minerals, folate, iron, fiber and C, B2, B6, B1, and E)
  • Turnip greens (contains carotenoids, cruciferous, K, A, C, folate, manganese, and fiber)
  • Dark green and red leaf lettuce (contains carotenoids)

Broccoli, Brussels Sprouts and Cauliflower Are All Cruciferous.

  • Broccoli contains carotenoids, C, K, A, folate, and fiber
  • Brussels sprouts contain carotenoids, K, C, folate, A, manganese, and fiber
  • Cauliflower contains C, K, folate, B6 and fiber

More Great Veggies

  • Red and green Peppers contain carotenoids, C, A, B6, and fiber, and are best bought organic; beware of allergies
  • Garlic contains allicin, manganese, B6, and C, and onions contain sulfur compounds, flavonoids, chromium, and fiber
  • Sweet potatoes contain carotenoids, A, C, manganese, and are glycemic (can influence blood sugar)
  • Tomatoes (actually fruit) contain carotenoids, C, A, K, molybdenum, potassium; beware of allergies
  • Green peas contain K, manganese, C, fiber, B1, and folate; and carrots contain carotenoids, A, K, C, fiber, potassium, and are glycemic when cooked

Finally, it is a good idea to eat an extensive assortment of highly nutritious low-calorie foods. Including vegetables in your diet will help to stay healthy and fit, burn fat, and build muscle.

The 10 Best Vegetables

By Joe Owens

Planning a Healthy Diet

When planning a healthy diet, think about small steps that can help you change your diet. Then commit yourself towards these steps and gradually you will find yourself taking a healthy diet even without noticing.

Choose Your Diet

To begin planning a healthy diet, identify a variety of foods that make up a balanced diet. The food recipes you choose should be foods that you enjoy. These will ensure you are not bored and that you don’t give up on your healthy diet plan. The major factor that discourage people and make them quit is repeatedly eating foods they don’t like.

Start simply and slowly with the goal of making your diet a bit healthier day by day. Make sure to use fresh ingredients in all your food preparations. Fresh foods provide many more nutrients than preserved or processed foods.

Change Your Eating Habits Gradually

Changing ingrained eating habits is a step by step process. People who try changing their diet overnight frequently end up giving up. To successfully change your dietary habits requires you make small manageable changes a little at a time. Start by adding small portions of the ‘new foods’ to your usual diet. For example you can switch from cooking with solid fat to cooking with liquid oil- like olive oil.

These small changes on your diet will quickly become a habit. When you make a habit of adding more and more healthy foods to your daily diet very soon it will be healthy!

Every Diet Change Matters

The goal of planning a healthy diet is to look good, have added energy and minimize your risk of getting diseases.

This does not mean you must be perfect. It also doesn’t mean you get rid of the normal foods you love. What counts is every portion of food that you add into your common foods. Whenever you add some healthy food into your diet, be sure that you are making progress.


Developing Healthy Eating Habits

You can learn healthy eating habits just like you learn to do other things in life.

Do not think of food as something you just pick on the store or on your way home. A healthy eating habit begins with choosing valuable foods that adds up to a balanced diet.

Then change your eating habits gradually. Here are a couple of tips that will help:

  • Enjoy chewing your foods: Do not be in a hurry to swallow your food. Take time and feel the flavor of your food and its texture as well. Chew every bit of food slowly and completely. These will increase your enjoyment of eating your food and also help you avoid mindless overeating.
  • Eat together with other people: This has both emotional and social benefit to your health. You will find it enjoyable when you eat while others are eating. This also encourages you to be aware of what and how much you are eating, especially when eating foods that you are not used to.

If you eat while watching TV or working on your computer, you will end up overeating.

For more information on healthy eating, planning healthy meals and the dangers of emotional eating, link to

Food supplements fill the missing or inadequate nutrients in our diets. Find out more on these at

By John Muriuki

Planning a Healthy Diet

Healthy Eating Habits

Time-Saving Cooking Tips To Promote Healthy Eating Habits

One thing that puts a lot of us off eating sensibly is the time needed in order to cook from scratch. But don’t worry, we’ve got you covered with these time-saving healthy cooking tips! Finally, there are no more excuses to not develop healthy eating habits!

1) Plan ahead

If you plan your meals out a several days at a stretch and grocery shop accordingly, you won’t just save time by avoiding making multiple trips to the supermarket, but save gas and wear and tear on the car. By planning your meals in advance, you’ll also have all the items you will need as you cook up your meals ahead of time.

2) Don’t ignore canned products

Beans for instance are an ideal way to obtain fiber and nutrition, but dry beans require a lot of time to soak and make. A quicker alternative is by using canned beans. One caution is canned beans are apt to have a higher sodium count and healthy eating habits won’t include a lot of sodium. Help your body and select ones with “reduced sodium” or “no salt added”. If you can’t get these, just wash the salted variety some time before cooking and you are going to lower the salt content by 35%. Not only does choosing canned goods save you time, they also store nicely for use later on.

3) Choose quick-cooking whole grains

Cooking anything quickly, and still retain the nutrition can be a challenge itself. But by choosing from a assortment of fast cooking whole grains it is possible. For instance, quinoa only requires about 15 to 20 minutes to prepare, yet it provides 3 grams of fiber per ½ cup serving, with just about 100 calories. Other quick-cooking grains to use are barley and oats.

4) Work with prepared vegetables and fruit

Nearly all food markets offer packages of fruits and vegetables in their produce isle that were already cleaned and cut up. This will “chop” time off of the food preparation method coupled with saving you the time of needing to clean up and discard the waste. For example, packaged coleslaw mix is very useful to use in recipes calling for shredded cabbage but doesn’t create a mess. The downside is that these will cost more because you are paying someone else to do the preparation work for you.

5) Prepare meals in bulk

As long as you’re going to dirty plates and cookware, you should try to make big batches, separate into meal-size servings and freeze them. It will require only a little bit more time to prepare a bigger batch, but that is going to save you both time and effort compared to preparing individual meals each night and doing the dishes many times. Lots of people use part of one weekend day to prepare meals for the upcoming week.

Using this approach provides you with a selection of packaged meals that you can put in the microwave oven to heat. The time spent preparing the meals ahead of time now helps you save time … quality time you can spend with your family or unwinding instead of cooking from scratch every night. And promotes healthy eating habits as well.

Another tip is to involve the rest of the family in preparing meals for the upcoming week. Not only does this promote some valuable family time by using them to help batch cook, cooking together can be enjoyable for everyone involved. Another benefit is that involving children in preparation gives them a live skill that will serve them well once they are on their own by promoting healthy eating habits and reducing the amount of fast food they consume.

And, as anyone who has had weight loss issues understands, healthy eating habits are much harder to develop as you get older.

Cooking To Promote Healthy Eating Habits

Healthy Lifestyle Habits

healthy lifestyle habits

Choosing Healthy Lifestyle Habits

While you look at this, you’re most likely seated. In reality, you’ve probably been seated for the majority of of the day. Although you’re far from being the only one, it’s important you attempt to include extra exercise into your daily life or your health will be affected. Easier said than done when you’re so used to inactivity but healthy lifestyle habits are their own reward! Here’s how to get started.

Understand the Risks of a Sedentary Lifestyle

Even though you probably already know that you need to exercise more, you may not be completely clear on the risks of not moving your body frequently. And, make no mistake, the hazards are major. We humans were designed to be active, we were not built to sit in a chair for the entire day before heading off to our bed. And, even though you may squeeze in an hour or so of exercise, it doesn’t fully reverse the negative effects of being seated too long.

Studies show that sedentary people are more prone to develop conditions such as heart disease, cancers and diabetes. You’re also more likely to be too heavy, and suffer from mental health issues. Developing more healthy lifestyle habits will result in more health over a longer period of time.

Stimulating Yourself to Begin Healthy Lifestyle Habits

Even when you understand all the risks, it could still be challenging to force yourself to get up and be more dynamic. This is especially true if you are overweight. In any event, a word of caution; a good first step is always to visit your doctor and get their suggestions about how you can slowly get going.

One major factor is changing your mindset. Rather than the thought of walking to work or the supermarket as a chore or a total waste of time, view it being an opportunity to start building healthy lifestyle habits! Rather than being lazy and constantly taking the elevator, walk up the stairs (if you live or work high up in a building, simply taking a few of the stairs will help a lot!)

You also need to get rid of the idea that you don’t have the time to move more – you do, you just need to incorporate it in your everyday life. For example, when mingling with friends you may all agree to meet up for a walk around the local park, rather than sitting in a coffee shop. Or you could do some light exercise as you watch your favorite TV show as opposed to sitting on the couch! Although you might think this won’t work with your daily life, you’ll be amazed at how many chances there are to get energetic once you shift your mindset and look at things differently.

Then, understand that there are lots of ways to move beyond exercising. As an example, lots of people are beginning to stand up when they work at the computer, simply by putting together a standing-height desk, or by placing their laptop on a higher work surface. Running around with your kids or dancing to your favorite music are also great ways to get moving. An intensive house-cleaning session even counts as great exercise! At the minimum, simply try getting up and stretching once an hour if you usually sit down.

Lastly, understand that old routines take time to adjust. If you’re used to sitting down for all but an hour every day, then it’s going to be difficult to change. Not only will you find it tiring being on your feet more, but you’ll also find that it’s not easy to motivate yourself. It is entirely normal, which is why you need to make adjustments gradually until they come to be part of your every day normal routine.