The Little Things

Little Things Add Up:

Consider the time you spend engaged in structured exercise each week. Even 60 minutes a day is only about 4% of your day. The other 96% is lifestyle and diet. We’ve discussed diet here recently, today we’ll focus on lifestyle.

Little things add up. The following are almost stupid simple, but easily overlooked techniques to add that little bit extra.

1. Parking. Park in the last possible space in the lot. This could easily add 200 or 300 additional steps to and from, while costing you maybe 45 seconds.

2. Lunch. Walk at lunch. Walk at lunch. Walk at lunch. The benefits of walking are always overlooked. Walking burns fat and calories, strengthens our backs, and enhances our posture.

Being outside, in the sun gives a health dose of Vitamin D, and the fresh air will provide an additional boost of energy.

3. Carry Groceries. If you’re stopping by the supermarket to pick up a few things use a basket. If you’re shopping for more than a basket can hold, use the cart but carry your groceries from the cart to the car (even if it takes multiple trips).

4. Activity Reminder. Set a reminder, at regular intervals, to stand up, walk around, do 10 jumping jacks, whatever. Use your phone or your calendar.

5. Stairs. Stupid simple gain. Take. The. Stairs. Skip the elevator, skip the escalator.

6. Stand. If you work a desk job, stand for part of your day. Read documents standing up (use a filing cabinet or shelf if you need to). Talk on the phone standing up, or even walking around.

7. Talk Face-to-Face. Ditch email and skip the phone call if you need to communicate with someone down the hall.

8. Stay Active. The average American spends 34 hours watching TV each week. The average commercial break is 105 seconds. If there are even 4 commercial breaks per hour that is 238 minutes of commercials per week – FOUR HOURS!! Get up and move: Pushups, walk up and down the stairs, jump up and down, run sprints...whatever, just move!

Like I said, the little things add up...you may be killing it in the gym, but inactive otherwise. These little things will add up.

Dietary Planning:

Failing to Plan is Planning to Fail.  Clean eating isn't easy in today's world.  Our lives are busy, healthful, quick food options are scarce, and non-nutritious, easy food items are everywhere.  There's no trick to clean eating, it takes discipline and commitment.  It's about "wanting to do it" rather than "knowing you need to do it".   However, the following are some tips to make things just a little easier.

 

1.  Plan Your Week.  Sit down on Sunday morning and plan your meals for the week.  This may involve two or three large meals, portioned out, or a different meal each day.  Personally, I prefer a few large meals portioned out for each day.  Sure, with this strategy I'm eating the same meal at the same time every day, but that works for me; especially because I'm perpetually short on time.

 

Focus on the balance of your meals.  If you're making a great chicken dish, make sure you're adding roasted vegetables on the side.  Don't let one particular macro-nutrient (protein, fat, carb) dominate your diet; our bodies need a balance of the three.  The balance depends entirely on your particular goals, but a good starting point is 40% Carbohydrates, 30% Protein, and 30% unsaturated fat.  

 

2.  Daily Staples.  Variety is great, but may also be overwhelming.  Just like your workout routine needs staple movements (squats, deadlifts, chin-ups, etc.) your diet needs staple foods: 

• Nutrition Bar - at least 15 grams of protein, low sugar (cold processed if possible);
• Yogurt - low sugar, Icelandic or Greek are the highest protein options.  Buy plain, add your own fruit;
• Eggs - They cook quickly, pack a powerful protein punch, and, when hardboiled, travel easily;
• Nuts - No refrigeration required, great balance of protein and fat;
• Oatmeal - About as unprocessed a grain as you can find, mix it with Peanut Butter and milk for a perfectly balanced breakfast;
• Regular Peanut Butter - Unsaturated fat, high in protein.  Avoid reduced fat - it's nominally reduced and we're done demonizing fat.  Also, ONLY organic...farmers plant peanuts as a "cleaner crop" between plantings.  The peanut absorbs pesticides, toxins, carcinogens;
• Beef Jerky - It's high in sodium but is great if you're in a pinch for a lean, high protein snack.  Also try Bison Jerky, and Turkey Jerky for lower cholesterol options;
• Cheese - This will be hotly debated, but in limited quantities cheese is a great source of protein;
• Fruit -  Eat 2 pieces of fruit every day;
• Vegetables - go crazy.  Dip them in Greek Yogurt, or Tzatziki Sauce.   

3.  Know Your Surroundings.  Inevitably we all have forgotten our lunches, been called out of the office last minute, or are traveling to unfamiliar places. 

 

Take the time to research the area around your office, or around your travel destination.  Locate grocery stores, Subway Sandwich* shops, or Salad Works.

 

If you find yourself on the road, getting hungry and without packed food, what do you do?  Do you know the healthiest food options at Starbucks or Dunkin Donuts?  McDonalds or Wendy's?  A little bit of time spent now, will yield great results later. 

 

Last, most of us have iPhones, Droids, or other Smartphones.  Find Apps to support you.  Most fast food chains have Apps that include their nutritional information.  There are even Apps that locate healthy eating options based on your current location.  $.99 for peace of mind...seems worth it. 

 

While there's no magic to keeping a health diet, these tips make it just a little easier .

 

Remember: "If you've got it, flaunt it.  If you don't, get it with us."

 

*Like cheese, debatable.  Use Subway if you can't find any other options.  While certainly not a terrific choice, you can easily manage your calories and fats here.