Beating Workout Boredom

If your exercise routine is starting to feel a bit lackluster, it's time to beat the boredom and incorporate something new. The secret to losing weight (and keeping it off) is variety - it IS the spice of life, right?

So, consider stepping out of your comfort zone and enhancing your workout with these tips:

Try a new class at the gym. Take advantage of your gym membership and try some of the free classes, which are taught by highly skilled, certified trainers. Getting off the elliptical to try yoga or an aerobics class may seem daunting or uncomfortable, but that's the point. Not only will these classes force you to push your physical limits in new and exciting ways, they will also allow you to interact with and meet other gym members.

Workout with a friend. Partner with your neighbor, a close friend or a gym buddy during your next workout. Inviting someone to come along during a workout will keep you entertained and challenged. Ask your friend to show you his/her typical exercise routine and you may find something new to incorporate for yourself.

Take advantage of the changing weather. You survived the summer heat, so be sure to enjoy fall's cooler temperatures by exercising outside. Hit the trails for a run, go on a hike, take a bike ride with family and friends, or grab your mat and practice yoga or Pilates outdoors.

Update your iPod. Listening to the same musical mix during each workout can become boring. Instead of just rearranging songs, try something new. Whether it is a new artist or genre, updating your playlist will keep you refreshed and excited about your workout. Don't forget to coordinate your playlist to keep you motivated during a particularly difficult workout, while helping you relax during stretches and cool-down.

Remember to consult a physician before starting an exercise routine.

Healthier Holidays: Prevent Overindulging

As we've discussed, the holidays are upon us again. If you missed our blog entry about staying active through the holidays, read it here.

If you overeat during the holidays, simply working out will not prevent you from packing on the pounds. Here are some pointers to help prevent you from overindulging:

• Eat before you hit the holiday bash. Snacking on something, like an ounce of mixed nuts, will help you curb your appetite so you don't overeat at the party.

• Try something new to eat. Save the calories for new and interesting foods, but limit your sample to one small portion.

• Savor the meal. It takes about 20 minutes for your stomach to alert your brain that it's full, so enjoy each and every bite. Stop when you sense you're full.

• Alternate drinks. Rotate that high-calorie beverage with a calorie-free sparkling water. Also, remember that most alcoholic beverages are packed with calories, especially cream drinks like eggnog. By drinking a glass of water after every cocktail, you will stay hydrated and avoid overdoing it.

• Stop when the party is over. Don't treat Thanksgiving through New Year's as one big binge. Instead, switch back into your normal diet and exercise routine between each holiday.

Incorporating even a few of these tips into your routine over the next few hectic weeks will help keep off those unwanted pounds.

Healthier Holidays: Get Moving

It's that time of year again. Those six frantic weeks filled with Thanksgiving, Christmas, Chanukah and New Year's are almost here, leaving you stressed out and tired. Who has time to fit in extra workouts or fight sugary temptations at the annual office party?

It is estimated that most adults gain an average of about one-pound every holiday season. While this may not seem like a significant increase, returning to a healthy lifestyle after eating such rich foods and not exercising is much harder than actually staying active during the holiday season.

Here are some easy tips to get moving during the holidays:

Maggie Heinz and her six-year-old son, Johnny, take a walk around their neighborhood.

Take a walk. Whether you need a break from your family or need to get away from the desserts in the kitchen, taking a quick 30-minute walk will boost your metabolism, allow you to get some fresh air and help clear your mind.

Wake up and stretch. Do a few simple stretches as soon as you wake up in the morning. It'll get you moving and warm up your muscles before you've even had your first cup of coffee.

Avoid front row parking. Don't fight traffic for a parking space near the grocery store or mall entrance. Instead, park in the back and enjoy the extra exercise you get from the walk.

Randall and Marya Green enjoy family time with their four-year-old son, Gavin, at the Snowden Grove playground.

Play with the kids. Volunteer to get the kids out of the house at your family's holiday party. Visit a local park or the backyard to play a pick-up game of football, tag or hide-and-go seek.

Do the chores. Housework can easily be overlooked in the holiday rush. Offer to help out around the house by doing the most active chores like vacuuming, dusting, walking the dogs or grocery shopping.

Take the stairs. Avoid using the crowded escalators and elevators by taking advantage of the stairs. Most people won't be using them and you'll be burning more calories by moving.

Maximize your time. Take advantage of any spare time you have. Use your lunch break to get away from your desk and go for a quick walk or pick-up that last minute holiday gift.

Fall Foods to Savor

Squash and sweet potatoes aren't the only fresh foods you should be looking for this time of year. Fall's harvest is full of several healthy fruits and vegetables chock-full of vitamins and minerals.

While you're at the grocery store or farmer's market, be sure to look out for the following:

Pumpkins: A Halloween staple, these giant fruits pack more than just carving potential. They are a great source of potassium and B vitamins, and can be used in everything from pies and cakes to waffles and puddings. Don't forget to save the seeds for a healthy snack - rinse them, add seasoning and bake at 325 degrees Fahrenheit until they're toasted (about 20 minutes).

Apples: Since these are usually available in the store year-round, you probably don't give much thought to apples as a fall food. However, orchards are serving their best crop right now. Cut up an apple into slices or rings and enjoy with all-natural peanut butter. If you're craving something a bit sweeter, sprinkle apple rings with cinnamon and back in the oven at 350 degrees for 10 minutes or until slightly brown. Enjoy - it's like apple pie without the guilt!

Grapefruit, kiwi, pomegranates and pears: Often associated with fruity cocktails or juices, these fall fruits are even better when consumed raw. These flavorful fruits are rich in vitamin C and provide fiber, copper, potassium and folate.

Brussel sprouts, parsnips and rutubagas: Contrary to popular belief, these vegetables can pack tremendous flavor when cooked with proper ingredients, not to mention the health benefits they provide. Brussel sprouts are loaded with vitamin K, folate and iron; parsnips with potassium and fiber; and rutabagas with fiber and vitamin C.

And of course, who can overlook squash and sweet potatoes? You've likely already experimented with these autumn favorites. If not, you're missing out on omega-3 fatty acids found in squash, as well as vitamin A and iron.

Weekend Wrap-Up

Here's what we're reading headed into the weekend:

Your healthiest fast food choices - CNNHealth.com

6 Surprising Health Foods - ThatsFit.com

Cold Remedies: Never Get Sick Again - WomensHealthMag.com

Perk Up With Exercise - DAC Blog

Perk up with Exercise

Instead of stressing out about your to-do list for the upcoming holiday season, take a deep breath and consider exercising to relieve your tension.

Countless articles stress the importance of exercise as a way to enhance physical appearance, combat disease and live an overall healthier lifestyle. One key benefit of regular exercise that is often overlooked is the natural high it produces.

This feeling of euphoria, often referred to as a runner's high, comes from the body releasing endorphins during and after exercise. Endorphins are produced in the brain and are said to relieve pain, enhance the immune system, reduce stress and delay the aging process.

Exercising regularly also provides additional benefits including:

• Reduces Anxiety
• Builds Confidence
• Increases Social Interaction
• Provides Healthy Coping Strategy

Before beginning any exercise regimen, consult with a physician.

Fighting the Sugar Battle

Candy corn, chocolate bars and lollipops - oh my! Candy is EVERYWHERE right now - at the office, in waiting rooms and even (GASP!) in your own home. How do you fight off an intense sugar craving while avoiding the lure of the candy dish?

Don't skip meals. Skipping meals makes you crave sugary, starchy and carbohydrate-rich foods. Eating at least three balanced meals per day that include fruits, vegetables, whole grains and lean proteins will help prevent sugar cravings before they happen.

Drink a glass of water. Studies show that most cravings only last for about 15 minutes before your mind switches to something else. If the craving is still there after drinking water and waiting, try another tip ...

Brush your teeth or swish mouthwash. Giving your mouth a nice, minty refresher is a great way to combat cravings. If you don't have a toothbrush handy, opt for a piece of sugar-free gum. Chewing gum will provide you with that same minty flavor and keep your mind off candy.

Reach for a piece of fruit. Enjoy an apple, pear or other type of fruit instead of that candy bar. Eating fruit will provide the sweet flavor you crave, along with fiber and beneficial nutrients that will keep you satisfied far longer than a piece of candy.

Give in every now and then. Go ahead and have a piece of candy, but eat it slowly. If you don't think one piece will do the trick, try mixing it with something healthy. Options include combining almonds with a few chocolate chips, enjoying a piece of caramel with an apple, or dipping half of a cookie into nonfat or soy milk.