Post on 08-Jul-2020
transcript
Get Productive & Healthy
The VAPOS Digital Guide
for
Healthy Habits & Recipes
2 www.vaposstore.com
1st Edition. November 2017
Healthy Office Lunch Ideas You’ll Simply Love 3
. Bringing a Wholesome and Nutritious Lunch at Work .................................................... 2
Delicious Snacks to Consider ............................................................................................ 5
Home-Cooked Soups, Salads & Sandwiches ................................................................... 8
Simple Daily Habits to Help You Live Longer 21
.. .......................................................................... 21
Basic Weight Management ............................... 36 Good Nutrition Starts with the Basics ............................................................................ 43
Eating Convenience Food Made Easy ............................................................................. 51
Your Perfect Dietary Plan for a Day ................................................................................ 55
Other Ways to Burn More Fat | Muscle & Fitness .......................................................... 56
Busted! 25 Myths for a Healthier Life .............. 58
Tips for Managing Life at Work ........................ 70 Start Finishing the Stuff that Matters ............................................................................. 70
Why Is Good Office Posture So Important to Your Health? ......................................... 83
Conclusion ........................................................ 89
Healthy Office Lunch Ideas You’ll
3 www.vaposstore.com
Simply Love Bringing a Wholesome and Nutritious Lunch at Work
A rather generous amount of money is spent every year on food, especially on
lunch. Some may think they save time buying their lunch instead of just
preparing it at home the night before or in the morning before leaving and
they prefer the convenience of ordering their food or going out on their lunch
break. If saving money is on top of your to-do list, maybe you should
reconsider your approach.
While some may argue that cooking at home also entails expenses, you’d be
surprised at the total sum you’re leaving in restaurants during your lunch
break.
Of course, when doing the math, you also need to take into consideration the
type of lunch we’re talking about. There are move variables to take into
account: your budget, what you're eating, where you're eating (e.g.
homemade, a casual restaurant or a fine dining restaurant), and what city
you're in.
Let’s get down to the details. Think about the minimum wage income and
prepare to spend about $3 on average to make your own lunch bag at home.
Anything going above this goes out of your pocket.
Living in large cities can be quite expensive and this is visible in the average
$15 people pay for a pastrami sandwich at their favorite sandwich shop. So
that’s 12 extra dollars you won’t be saving. Five lunches a week mean $60,
$240 a month or $2880 a year. Just enough to go on that holiday you’ve been
dreaming of for so long. If you don’t want to travel but would rather invest it,
in ten years you’ll have saved $28800 plus interest. In this case, bringing a
lunch bag to work cuts your costs by 80%.
The range of options is quite wide, you could pay for a casual lunch between
$8 to $15 in a casual fast food place but there are finer sit-down restaurants
where a 2 course lunch costs $30.
If we take a look at the major food chains on the market, like Jack in the Box,
Burger King, El Pollo Loco, McDonalds, Del Taco or Subway, you’ll notice their
lunch box prices range from $6 to $8. So this time you’re saving $5 a day.
4 www.vaposstore.com
Getting back to additions and multiplying, that’s $25 a week, $100 a month or
$1200 a year.
Please keep in mind that we didn’t talk about all the extra toppings you might
want or the beverages which would be otherwise replaced by simple water.
Those would increase the cost by anywhere from $1 to $3. Add $3 a day,
that’s $720 a year, to the other $1200 a year and you get $1920, a bit under
$2000 a year.
Let’s talk about another very important side of brown bagging, variety.
Packing your own lunch will keep your taste buds interested. You have the
option of infusing as much variety into your midday meal — you might mix
things up week to week with different types of sandwich meat, eating yogurt,
or different types of fruit and crackers.
A quick comparison between two homemade options will show you how much
you can play with the ingredients and get new and interesting combinations
and still play less than what you ordinarily pay when eating out with your
peers.
A lunch bag consisting of a sandwich, a yogurt, a granola bar, baby carrots, an
apple and water usually ranges between $2.66 and $4.63, depending on the
brand names.
Another option including a sandwich, a cereal bar, crackers, a fruit cup, a
banana and juice can cost anywhere from $2.88 to $4.54.
Even if you choose the high end brands, you’ll still pay less for your lunch than
what a typical burger and fries order costs. Packing your own lunch means
that you need to buy ingredients for multiple lunches at a time. This way the
cost is spread out and you shop in bulk, paying less per item.
When we talk strictly about money, we don’t give a second thought to the
type of food, whether it’s healthy or not. And it surely can’t be good for your
body to keep eating the same fried, fattening food every day. Not to mention
the empty calories brought on by the large soda you try to avoid but end up
ordering anyway every time. So instead of getting an expensive gym
membership to get rid of the extra calories, you could bring your lunch to
work and entirely avoid the idea.
5 www.vaposstore.com
So, your mid-day meal doesn’t have to cost you your health or cost you a
fortune. Here are some benefits of bringing your own lunch to the office or,
why not, packing kids’ school lunches:
• Save money - Not only can wisely packed homemade lunches be a healthy
option, they may also cost less than eating out or buying food from the
office / school cafeteria or the local deli.
• More control over the types of food you enjoy. The food options in the
cafeteria or deli stores aren’t always the healthiest. Pizza, hot dogs and
french fries appear more often than fruits and vegetables or other healthy
choices. Fresh and organic options decrease or disappear in favor of canned
or preserved foods. You can control the ingredients, the calories that go in
and choose items based on your budget and preference. When packing a
reusable lunch (not containing prepackaged foods), you are more likely to
pack fresher ingredients that don’t contain high levels of sugars and sodium,
preservatives, and artificial colors and flavors. Plus, if you cater to your own
dietary needs and restrictions chances are you’ll successfully manage to
keep allergies at bay.
• Variety - Main dish ideas include sandwiches on whole grain bread, whole
wheat pasta salad, salad, leftover veggie pizza or turkey meatballs stuffed
into a pita wedge. Side dish ideas include fresh veggies with hummus, fresh
fruit kabobs, unsalted tortilla chips with salsa and yogurt. Keep them warm
or cold and ready to be served with Vapos insulated lunch bag!
• Save time - When you consider travel time, the time it takes to battle the
traffic and the lunch crowd, going out to lunch each day can take
considerable time. By packing your lunch and eating in the company
cafeteria or even outside if it’s nice you maximize your lunchtime and truly
relax and enjoy. Take some time for yourself by reading a book, surfing the
day’s headlines, concentrating on more important things or simply closing
your eyes and taking some deep breaths.
• Pack food in reusable containers as much as possible to reduce waste and
cut costs on food wrappings, such as plastic wrap and foil. When you choose
safer, reusable lunch materials (like glass, stainless steel, and organic
cotton), you can help avoid the toxic chemicals BPA, lead, phthalates, PVCs,
and heavy metals which, over time of ingesting, can lead to health concerns.
Additionally, you’ll help reduce the amount of food and packaging waste
going into landfills, the amount of pollution in our soil and water from toxins
leaching from plastics, which stay in our environment for hundreds to
thousands of years.
6 www.vaposstore.com
Delicious Snacks to Consider
Before you dig in your drawer for spare change and head to the vending
machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet,
drawer, or your briefcase. Here are some ideas you can take along with you,
according to http://www.cookinglight.com/.
•Fruits
Grab a different fruit every day- apple, banana, pear, grapes, or other
portable fruit- (and change with the seasons) and you'll obtain a good variety
of nutrients plus fiber! Plus, You won't get bored with the same old snack!
•Whole Wheat Crackers and Peanut Butter
Try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a
tablespoon of peanut butter. The combination of complex carbs and protein
help to keep your blood sugar stable and keep you feeling full longer.
•Popcorn with Parmesan
Take regular bagged popcorn and top it with 2 tablespoons of shredded
Parmesan cheese. The nutty flavor of the popcorn pairs well with the rich
flavor of Parmesan resulting in a quick, 150-calorie snack. Simply top 3½ cups
of 94%-fat-free popcorn with the cheese and your snack is served.
•Nuts
Make the swap and choose nuts over chips for a crunchy alternative. Nuts are
rich in heart-healthy fats but are calorically dense so don’t forget to measure
your calorie intake. Almonds and other nuts are a naturally high source of
vitamin E, calcium, magnesium, and potassium and are rich in protein and
fiber.
•Instant Oatmeal
When you're in a rush at work and want something warm and comforting,
heat a packet of plain instant oatmeal in the microwave for a quick and
satisfying treat. Choose plain oatmeal and add your own flavorings to control
the calorie and sugar content. Top with raisins for a sweet flavor and added
nutrients or sprinkle with cinnamon and nutmeg. Doubling as a fiber-rich
breakfast or daytime snack, oatmeal helps lower cholesterol and reduces the
risk of heart disease.
•Mini Pitas with Hummus
Use mini pita pockets to scoop up creamy hummus. Whether you make your
own hummus or choose a favorite brand at the grocery store, hummus is
made from chickpeas, a great source of soluble fiber. This soluble fiber helps
7 www.vaposstore.com
to lower cholesterol and prevent heart disease. If you want a protein boost, fill
the mini pita pockets with an ounce of low-sodium deli ham or turkey. The
fiber and protein combo gives the snack some staying power to keep you
feeling full longer.
•Snack Bars
If you're having a sweet attack and are looking for a healthy "bar" that isn't
loaded with sugar, reach for one that is all natural. Brands like LaraBar and
KIND are good sources of fiber, contain no added sugar, and are made from
whole, natural ingredients like dates, almonds, cashews, and cranberries.
These bars are rich in fiber, low in sodium, loaded with vitamins and minerals.
Pack these convenient bars in a purse or pocket for an instantly sweet and
filling snack.
•Veggies with Ranch
Raw veggies, like carrots, celery, and grape tomatoes, fill you up because of
their high water and fiber content. If you struggle eating veggies in the buff,
try dipping them in 2 tablespoons of low-fat Ranch dressing, hummus or salsa.
Remember to use the premium lunch bag from Vapos for storing your snacks
till meal time. Convenient to carry and access thanks to its sturdy and
smoothly operating zippers, it is roomy enough to hold your veggies, drinks
and other essentials.
•Raspberry-Ricotta Waffle
You can pop a waffle in the toaster and have it ready by the time you’ve
checked your daily email. Top it off with a dollop of part-skim ricotta cheese
and raspberry preserves, and you’ve got fruit, protein, and whole-grains all in
one perfect desk snack.
•Strawberry-Hazelnut Graham
You don’t have to limit your chocolate and strawberry cravings to dessert time
or fondue. Satisfy your sweet tooth in small portions with a chocolate-hazelnut
graham topped with fresh strawberries.
•Salsa Guacamole and Pita Chips
Combine salsa and a fresh avocado together to make a quick and easy
guacamole, or add 1 tablespoon of salsa to 1½ prepared guacamole to give it
an extra punch of flavor.
•Cucumber-Feta Bites
Cucumbers are a wonderful alternative to crackers during snack time. Top
them off with a little cream cheese, nonfat Greek yogurt, feta cheese, and
walnuts for a protein-packed crunch. Cute, portable, and easy, these are great
party starters that guests will love snacking on. Tangy feta cheese steals the
show and brightens up the vegetable base.
8 www.vaposstore.com
•Egg with a Kick
Make a batch of hardboiled eggs on Sunday to have on hand throughout the
week. Slice the egg in half and drizzle ½ teaspoon of Sriracha for a spicy
80calorie snack.
• Raspberry banana smoothie Whizz 85g raspberries together with 1
chopped banana and 150ml orange juice until smooth (serves 1).
• Apricot yogurt granola pots Mix 200g oats, 2 tbsp honey and 1 tbsp
sunflower oil in a baking tray. Spread out and bake at 200C/180C fan/ gas 6
for 7 mins. Stir, bake for 7 mins more. Cool. Mix with 150g dried fruits
(enough for 8 servings). For one serving, mix 100ml natural yogurt with 1
tbsp sugar-free apricot jam in a container. Store granola in an airtight
container and portion into a small bag when packing lunchbox.
Home-Cooked Soups, Salads & Sandwiches
Chicken Noodle Soup
2 tbsp. olive oil
1 chopped onion
4 carrots peeled and chopped
4 chopped celery stalks
4 bay leaves
1⁄2 tsp ground black pepper
12 c fat-free chicken broth
2 c water
2 lb. chicken breast cut into bite-size pieces
1 lb. whole wheat or no yolk noodles
2 tbsp chopped dill
8 servings. Heat olive oil in a large pot over medium heat. Add chopped onion
and sauté for about 4 min. Add carrots, celery, bay leaves, black pepper,
chicken broth and water. Bring to a boil over high heat. Add chicken and bring
back to coil. Add noodles and simmer until tender – about 8 minutes. Reduce
heat to low. Remove bay leaves and stir in parsley and dill. Bon appetit! Save
a good portion for tomorrow’s lunch at work. Thanks to Vapos insulated lunch
bag you can enjoy your delicious soup next day as well. No need to worry
about leaks; plus, it’s super easy to clean up any possible spills.
Artichoke Soup
1 lb. each of artichokes and potatoes
9 www.vaposstore.com
1 Spanish onion
1 oz of butter
1 pint of milk (low-fat is ok) pepper and
salt to taste
Peel, wash, and cut into dice the artichokes, potatoes, and onion. Cook them
until tender in 1 quart of water with the butter and seasoning. When the
vegetables are tender rub them through a sieve. Return the liquid to the
saucepan, add the milk, and boil the soup up again. Add water if the soup is
too thick. Serve with Allinson plain rusks, or small dice of bread fried crisp in
butter or vege-butter.
Bean Soup
2 cups beans
2 tablespoons finely cut onion
2 tablespoons finely cut bacon
1 teaspoon salt
1//88 teaspoon pepper
2 tablespoons chopped parsley
1 teaspoon thyme
3 tablespoons flour
Soak beans in water over night. Drain and put into saucepan with six cups
boiling water and boil slowly two hours or until soft; add onion and bacon
which have been fried light brown; boil five minutes; a dd salt, pepper,
parsley and thyme. Mash beans with back of spoon. Add flour which has been
mixed with a little cold water; boil five minutes and serve.
Cream of Tomato Soup
1 quart tomatoes
1/4 teaspoon soda
4 tablespoons butter
4 tablespoons flour
1 quart milk
10 www.vaposstore.com
1 tablespoon salt
1/2 teaspoon pepper
Stew tomatoes slowly one-half hour; rub through strainer; heat and add soda.
In the meantime, melt butter and stir in flour; add milk slowly, cooking over
low fire until thick; add seasoning. Take from fire and stir in hot tomatoes and
serve immediately.
Homemade Croutons
1 tablespoon Butter
5 tablespoons Light Oil
2 each Garlic cloves minced
1 teaspoon Oregano
1 teaspoon Thyme
5 each Day old bread
Melt butter in skillet then add oil. Mix in remaining ingredients. Cut 5 slices of
day old bread and remove crusts. Cut into 1/2" cubes. Fry slowly until lightly
brown.
Tex-Mex Pasta Salad
4 Tomatoes - chopped
1 Green pepper - cubed
1 Yellow pepper - cubed
1/2 Hot pepper - chopped
3 tablespoons Olive oil
3 tablespoons Red wine vinegar
1 Clove garlic - minced
2 tablespoons Chopped parsley
1 tablespoon Chili powder
2 cups Cooked pasta
1/2 cup Jack cheese - cubed
2 tablespoons Sunflower seeds
Combine vegetables in large bowl. Combine oil, vinegar, garlic, parsley, chili
powder, salt & pepper to taste. Pour over vegetable mixture. Stir in cooked
pasta, sprinkle with cheese and sunflower seeds, toss. Chill.
Oriental Chicken Salad
4 portions cooked chicken (about 1 lb.) in bite size pieces
11 www.vaposstore.com
1 bag coleslaw mix
4 chopped green onions
2 tbsp light sesame oil
1/3 c rice vinegar
1⁄4 c lite soy sauce
1⁄2 tsp ground ginger
1 c crisp chow mein noodles
In large mixing bowl, combine cooked chicken, coleslaw mix, and green onions
In small bowl, combine sesame oil, rice vinegar, soy sauce, and ginger. Drizzle
over chicken mixture and toss to coat.
Divide into 4 portions and top with chow mein noodles. 4 servings
Cool Taco Salad
1⁄2 lean ground beef
1 tbsp water
2 tsp. taco seasoning mix, divided
2 whole wheat pitas
2 tbsp reduced-fat cream cheese, room temp
2 tbsp fat-free sour cream
2 tbsp salsa
1 c shredded lettuce
1 diced tomato
1⁄4 c reduced fat shredded cheddar cheese
Preheat oven to 400 degrees. In medium skillet, brown ground beef over
medium heat until done. Drain off any fat. Add water and 1 tsp taco seasoning
and simmer for 3 minutes. Removed from heat and set aside to cool slightly
Cut each pita into 8 wedges and place on baking sheet. Bake for 7 minutes or
until lightly browned. While the beef is cooling, combine the remaining taco
seasoning, cream cheese, sour cream, and salsa in a small bowl. Mix well.
Divide and spread this mixture evenly onto 2 small plates. Spoon a portion of
12 www.vaposstore.com
the beef over the sour cream mixture and top each with half the lettuce,
tomato, and cheese. Place 8 baked pita wedges on each plate. 2 servings
Cobb Salad
1/2 head iceberg lettuce
1/2 bunch watercress
1 bunch curly endive - small bunch
1/2 head romaine lettuce
2 tablespoons chives - minced
2 medium tomatoes - peeled, seeded, dice
1 whole boneless skinless chicken breasts - cooked, diced
6 bacon slices - cooked, diced
1 avocado - peeled and diced
3 hard-boiled eggs - diced
1/2 cup Roquefort cheese - crumbled
Salmon Salad
2 c. salmon
1 c. diced celery
1/4 c. diced Spanish onion
3 or 4 sweet pickles, chopped fine
French dressing
Salad dressing
Lettuce
Look the salmon over carefully, removing any skin and bones. Break into
medium-sized pieces and mix carefully with the celery, onion, and chopped
pickles. Marinate this with the French dressing, taking care not to break up the
salmon. Drain and serve with any desired salad dressing on salad plates
garnished with lettuce.
Grilled Chicken Dijon Salad
1/4 cup Dijon mustard
2 teaspoons Dried tarragon leaves - crushed
1/4 teaspoon Cracked black pepper
13 www.vaposstore.com
3 tablespoons Tarragon vinegar
1 tablespoon Sugar
1/3 cup Water
8 teaspoons Olive oil
2 Whole chicken breasts - skinned, boned, and fat removed
1/2 pound Fresh mushrooms - halved
2 cups Broccoli flowerets
5 cups Boston lettuce
8 ounces Fat-free Muenster Cheese - H.C., cubed
1/2 cup Red onion rings
Mix together mustard, tarragon and pepper; stir in vinegar and water.
Gradually add oil, beating until well blended. Pour 1/3 c. of dressing mixture
over chicken. Marinate mushrooms and broccoli in remaining dressing. Drain
chicken, reserving marinade. Grill chicken over medium coals, 4 minutes on
each side or to desired doneness, brushing with reserved marinade mixture.
Cut chicken into 8 strips. Combine mushrooms, broccoli and marinade with
torn greens and cheese in serving bowl; toss lightly. Arrange lettuce mixture
on large platter; top with chicken and onion rings.
Broccoli Salad
1 each Head of broccoli flowerets
3/4 cup Shredded cheddar cheese
1/2 cup Drained kidney beans
1/2 each Basket of 1/2'd cherry tom
1 each Small onion (cut thin)
3/4 cup Sliced fresh mushrooms
1 package Good Seasons Italian salad mix
Toss and marinate 4 hours or overnight.
Lemon Chicken Asparagus Salad
4 Boneless chicken breasts
1 tablespoon Fresh lemon juice
1 teaspoon Salt - optional
1/2 teaspoon Pepper - fresh ground
1/2 teaspoon Grated lemon zest
3/4 pound Fresh asparagus - trimmed
1 tablespoon Olive oil
2 teaspoons Seasoned dry bread crumbs
4 Slices low-fat turkey ham
8 Lemon slices - for garnish
In med. bowl, combine chicken, lemon juice, 1/2 of the salt, pepper and
lemon zest. Toss to mix. On a large flat plate, coat the chicken with the
seasoned bread crumbs. Spray Pam on a non-stick skillet and heat over
14 www.vaposstore.com
medium-high heat. Add the chicken and cook, turning once, until golden
brown outside and white throughout (but still juicy-about 5-7 minutes). Place
chicken on a serving platter. Meanwhile, steam the fresh asparagus for
approx. 5-7 minutes. When done, season the asparagus with the remaining
lemon zest and salt and pepper. Divide asparagus into 4 bundles. Wrap each
asparagus bundle with a slice of the turkey "ham" and place on top of chicken.
Garnish with lemon slices.
Tuna, Avocado & Quinoa Salad
100g quinoa
3 tbsp extra virgin olive oil juice
1 lemon
½ tbsp white wine vinegar
120g can tuna, drained
1 avocado, stoned, peeled and cut into chunks
200g cherry tomatoes on the vine, halved
50g feta, crumbled
50g baby spinach
2 tbsp mixed seeds, toasted
Rinse the quinoa under cold water. Tip into a saucepan, cover with water and
bring to the boil. Reduce the heat and simmer for 15 mins until the grains
have swollen but still have some bite. Drain, then transfer to a bowl to cool
slightly. Meanwhile, in a jug, combine the oil, lemon juice and vinegar with
some seasoning. Once the quinoa has cooled, mix with the dressing and all
the remaining ingredients and season. Divide between plates or lunchboxes.
Chili-Spiced Beef And Rice Salad
1 Lb Boneless Beef Top Sirloin Steak
2 Tsp Spicy Seasoning Mix - divided
2/3 C Rice
1 Med Orange (Or Apple) - cut in pieces
3 Green Onions - thinly sliced
1/4 C Toasted Walnuts - chopped
15 www.vaposstore.com
Cook rice according to package directions, adding 1 tsp Spicy Seasoning. Mix
to the water. Should yield about 2 cups.
Heat 10-inch nonstick frying pan over medium heat 5 minutes. Meanwhile rub
1 tsp seasoning into both sides of steak. Pan broil steak 12 - 14 minutes for
rare to medium, turning once. Season with salt if desired. Meanwhile combine
rice, fruit, onions, and walnuts. Carve steak into 1/4 inch thick slices. Arrange
beef and rice mixture on individual plates or serving platter.
Grilled Eggplant & Portobello Sandwich
1 small clove garlic, chopped
¼ cup low-fat mayonnaise
1 teaspoon lemon juice
1 medium eggplant (about 1 pound), sliced into ½-inch rounds
2 large or 3 medium portobello mushroom caps, gills removed
Canola or olive oil cooking spray
½ teaspoon salt
½ teaspoon freshly ground pepper
8 slices whole-wheat sandwich bread, lightly grilled or toasted
2 cups arugula, or spinach, stemmed and chopped if large
1 large tomato, sliced
Preheat grill to medium-high.Mash garlic into a paste on a cutting board with
the back of a spoon. Combine with mayonnaise and lemon juice in a small
bowl. Set aside.Coat both sides of eggplant rounds and mushroom caps with
cooking spray and season with salt and pepper. Grill the vegetables, turning
once, until tender and browned on both sides: 2 to 3 minutes per side for
eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice
the mushrooms.Spread 1½ teaspoons of the garlic mayonnaise on each piece
of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato
slices onto 4 slices of bread and top with the remaining bread.
Tip: The dark gills found on the underside of a portobello mushroom cap are
edible, but can turn a dish an unappealing gray/black color. Gently scrape the
gills off with a spoon. 4 servings
Sausage on rye slices
1 lb. hot sausage
16 www.vaposstore.com
1 lb. lean ground beef
1 lb. Velveeta cheese
1 tbsp. Worcestershire sauce
Salt and pepper
3 loaves cocktail rye slices
Fry sausage with beef. Drain drippings. Add cheese, oregano,
Worcestershire sauce. Salt and pepper to taste. Stir until cheese meets.
Spread on rye slices. Freeze on cookie
Reuben sandwich
8 slices pumpernickel or dark bread
1/2 lb. thinly sliced corned beef
1 (8 oz.) can well drained sauerkraut
2 tbsp. Thousand Island dressing
4 sliced Swiss cheese
Toast bread and arrange four slices on paper plates. Top each slice with
corned beef, then sauerkraut, salad dressing, and cheese. Top with other
slices of bread. Cook uncovered 3 to 3 1/2 minutes, or until cheese is melted.
Serve immediately.
Monte carlo sandwiches
8 slices whole wheat bread, dry or old
4 slices ham, cooked
4 slices turkey breast, cooked
4 slices Swiss cheese
4 eggs, beaten
1/2 c. milk
1/4 tsp. salt
On each of four bread slices, place 1 slice each of ham, turkey and cheese.
Cover with remaining slices of bread. In a bowl, beat eggs, milk and salt
together. Dip each sandwich carefully into egg mixture, turning to dip
each side. Fry in sprayed or oiled pan like you would French toast, making
sure cheese is melted and meat is hot. May be put on sprayed cookie
sheet; bake at 375 degrees, turning once.
Fast skillet beef kabob sandwich 1
lb. well-trimmed boneless beef top
sirloin steak, 1 inch thick, cut into 1 1/2 inch cubes
1 tsp. each garlic powder, lemon-pepper
and char-grill seasonings 2 tbsp. butter
(divided)
1 med. onion (sliced thin)
17 www.vaposstore.com
1 each lg. green and red peppers (cut into rings)
2 (6 inch) pita bread rounds (cut into halves)
Tomato wedges Parsley
sprigs
Place steak cubes in a small bowl; sprinkle with garlic powder and
lemonpepper seasoning. Set aside. Over medium-high heat, sprinkle
chargrill seasoning into a large iron skillet. Add one tablespoon butter, melt
and add beef cubes. Cook 5 to 7 minutes, turning once. Remove beef
cubes to heated platter to keep warm. Add reserved butter to same skillet
and melt. Add onion and pepper rings. Stir fry 3 minutes. To serve,
arrange pepper rings on platter, alternating colors. Spoon beef cubes
inside and outside of rings.
Grilled cheese-chipotle sandwich
4 sl Wheat bread
2 ts Pureed chipotle chiles
5 oz Cheese shredded or thinly sliced
1 Ripe tomato -- sliced
Thinly sliced red onion
Cilantro leaves coarsely chopped
Soft butter
Spread each piece of bread with thin coating of pureed chiles, or more if you
like your sandwich really hot. Cover bottom slice with layer of cheese,
tomato and onion slices and as much cilantro as you like. Top with second
slice of bread and butter it. Place sandwich, butter-side down, in cast-iron
skillet. Spread top piece of bread with butter as well and cook sandwich
slowly. When golden brown on bottom, turn it over and cook on the other
side. Covering pan will help melt cheese by the time bread is crisped and
golden.
Glorified BLT sandwich
1 piece toasted bread
Lettuce, shredded
Onion, thinly sliced
Tomato, thinly sliced
Cover this with cheese sauce, topped with two or three pieces of crisp bacon.
CHEESE SAUCE
2 tbsp. butter, melted
2 tbsp. flour
Salt and pepper
18 www.vaposstore.com
Add one cup of milk. When thickened, add 1 cup grated cheese. Cook until
thick, stirring all the time.
Pork sandwich (the mikado)
3 lbs. boneless pork roast, cooked
1/2 c. applesauce
5 tbsp. honey
5 tbsp. prepared mustard
2 eggs, beaten
1 tbsp. soy sauce
1/4 tsp. garlic powder
1/4 tsp. poultry seasoning
1/2 tsp. salt
1/4 tsp. pepper
3/4 c. bread crumbs
1/4 c. sesame seed
1/2 tsp. seasoned salt
Lard for browning
12 English muffins, split, toasted
Butter
Lettuce leaves
Slit 12 (2 oz.) slices from a double pork loin roast or 24 (1 oz.) slices from a
single pork roast. Combine applesauce, mustard and honey; chill. Blend
beaten eggs, soy sauce, garlic powder, poultry seasoning, salt and pepper.
Combine bread crumbs, sesame seed and seasoned salt. Dip pork slices in
egg mixture and coat with crumb mixture. Brown on both sides in lard on
grill. Butter toasted English muffins. Place lettuce leaf on one half of each
muffin and top with 2 ounces breaded pork slices. Spread applesauce mixture
(approximately 1 tablespoon) on each of remaining muffin halves. Serve
open faced or close for eating, if desired. Yield: 12 servings.
Turkey sandwiches
8 slices whole wheat or rye bread
Reduced calorie salad dressing
1 med. onion, thinly sliced, red or white
4 oz. fresh mushrooms, sliced
Lettuce leaves
12 oz. shaved turkey
Lightly spread bread with salad dressing. Using 1 teaspoon oil, saute onion
and then mushrooms; cook until tender. Layer with turkey slices, onion
and mushroom mixture, lettuce and top with remaining slices of bread.
Open face sandwiches can be made by layering turkey, onion and
mushroom mixture and then topped by slice of Mozzarella cheese. Heat in
toaster oven or broiler until cheese begins to melt and slightly browned.
19 www.vaposstore.com
Confidently rely on the Vapos insulated lunch bag to keep your sandwich
warm until lunch time! Bon appetit!
Meatball sandwich
1 1/2 lb. hamburger
1 chopped onion
3/4 c. cracker crumbs
2 eggs
1 tsp. celery seed
Salt and pepper
1 jar spaghetti sauce
1/2 c. Parmesan cheese
Mix hamburger, onion, celery seed, eggs, cracker crumbs, Parmesan
cheese and salt and pepper, real good. Make into balls, put into flat baking
pan. Put in oven at 450 degrees until brown. Put into dutch oven, pour
spaghetti sauce, simmer for about 1 hour with lid on. Serve on buns.
Chicken and peppers sandwiches
4 boneless chicken breast halves (1 lb.), skinned
2 tbsp. lemon juice
2 tbsp. water
2 tbsp. olive oil
1 tsp. dried whole basil
1 tsp. dried whole oregano
1 clove garlic, crushed
Dash of pepper
Vegetable cooking spray
1/2 c. (2 oz.) shredded part skim Mozzarella cheese
3 tbsp. finely chopped green pepper
3 tbsp. finely chopped sweet red pepper
2 tbsp. finely chopped onion
4 curly leaf lettuce leaves
2 whole wheat hamburger buns, split
Trim excess fat from chicken breast halves. Place chicken between 2
sheets of wax paper, and flatten to 1/4 inch thickness, using a meat
mallet or rolling pin. Place chicken breast halves in a shallow container.
Combine lemon juice and next 6 ingredients, stirring well. Pour over
chicken. Cover and marinate in refrigerator 2 hours. Remove chicken from
marinade, reserving marinade. Arrange chicken on a grill coated with
cooking spray. Grill 6 inches over hot coals 15 minutes, turning and
basting with reserved marinade every 5 minutes. Remove chicken from
grill, and sprinkle with cheese. Set chicken aside, and keep warm. Coat a
medium skillet with cooking spray. Place over medium heat until hot. Add
20 www.vaposstore.com
green pepper, sweet red pepper, and onion. Saute 2 minutes or until
tender. Remove from heat. Place lettuce leaves on 4 bun halves. Place
reserved chicken on lettuce leaves. Top each bun half with 2 tablespoon
pepper mixture. Yield: 4 servings
21 www.vaposstore.com
Simple Daily Habits to Help You Live
Longer
Sticking to a healthy lifestyle is not an easy task. Evaluating the changes
you’re about to make is vital to your success when it comes to your health
and fitness. Having a healthy lifestyle will help you lose weight. But losing
weight is not all about diet and exercise. It is how you live your life on a daily
basis. It involves how you manage your time, how good you are in controlling
your cravings and the discipline you have to keep yourself from eating
unhealthy food. At the same time, starting and keeping the drive to be active
regularly takes some planning. Set up a regimen of exercises that are suitable
for you to achieve your goal. For weight control it is best to combine
weightlifting with cardiovascular workouts, and of course healthy eating.
It is time to take serious matter with our health, living and the choices we
make, as it affects our today, tomorrow and our longevity. What we do and do
not do NOW, will affect us down the road and later in life.
How ready are you to commit to healthier living all-round? These days more
and more of us want to make changes in our life and lifestyles to get the most
from what it has to offer, live as long as we can, enjoying our health, keeping
our faculties in-tact and just having FUN with life! The choices we make
everyday does effect this a great deal.
Taking action and recognizing the need, are great first steps in the right
direction, bold, empowered and with intent, purpose and determination will
reap you results.
So, where exactly to start with? Look no further than yourself and your own
resources as most of the answers are right within your reach.
Three important elements for a healthier life are:
• Attitude and positive outlook
• Values, beliefs and how you structure, organize, choose and live your own
life
22 www.vaposstore.com
• Personal choice, behavior, relationship with others and the world around you
Interconnected and dynamically influencing how you live, what you do,
longevity, quality of life, happiness, etc. are all in the cards and under scrutiny
here.
- Attitudes, reactions and responses to what life has, offers, brings across
your path, people, places, things, events, possibilities, promise, potential,
assumptions and beliefs, all learned behavior, patterns, habits and more that
makes you YOU and YOUR LIFE!
- What you consider, know, think about yourself, other people, and situations
– the balance FOR YOU between reality and interpretation, perceptions,
values, expectations, thoughts and actions.
- Actions, learned patterns, choice, decisions, that you have adopted towards
different contexts and events.
Those who we interact with can also affect how happy, healthy, and
successful, fulfilled and balanced our lives are, could or might be.
There might be lots that we are currently doing in our lives that directly affect
how successful, healthy, happy, fit, trim, interactive, fulfilled, balanced and
well we are: beliefs, change, empowering beliefs, hope, limiting beliefs,
others, support, network (or lack thereof), parameters, boundaries or limits,
personal and professional relationships, personal health, illness, disease or,
threat to our wellbeing, productivity, imbalances between work, life and home
priorities, self-full-filling prophesies demanding or out of control areas of our
lives, stress and anxiety, success, things, past, present of future holding you
back, unrealistic expectations .
Self talk, psychology offers some explanation why we succeed or not in life,
health, weight loss, career, fitness etc. We need to understand our
motivations, thoughts, actions, behaviors a little better, in order to be happier,
healthier, more in-balance than ever before. Life is complex and demanding
and we all need a personal strategy to cope and thrive in and throughout our
lives.
Self-confidence and belief in your own abilities, competency and potential; can
place your health and balance goals within your easy reach. You need to
spend some time and attention to your own personal thought, attitudes,
23 www.vaposstore.com
beliefs, choices, decisions , actions and behaviors. Most of the actions you can
take to foster and enhance your health will have you making changes,
altering, discarding, or replacing things within and around your life, to get the
personal life and achieve the health that you want, need, desire and deserve.
You can realize your life and potential easily and reliably, act with confidence
and strive for balance. This is self-empowering and enriching to your life,
health and wellbeing. Inner-confidence and belief in your potential is al it will
take. Educate and empower yourself to manage, use and master concepts and
ideas for health. Make improving your health and wellbeing, not only when
you are sick or at risk a top priority in all you do, in all aspects of your life.
Managing your emotions, control and anger, releasing stress, tension and built
up resentment, negative emotions and not repressing or venting ONLY, or
defaulting to extremes, that place a lot of pressure on the body, organs and
systems, oftentimes direly affecting your health and wellbeing are all
important too.
Emotions and relationships do take its toll and energy. We need to also take
control of our emotions, responses and reactions (sometimes over-reacting,
stressing for no reason, getting worked up etc. are all for nothing, wasting our
precious resources!)
• We need to take special care with our relationships, our work, and our
health. Make the most of your instincts , fight-flight responses, get coping
skills to help you better deal with your emotional wellness, reaction,
responses, relationships, physical safety, or more frequently, to your
psychological well-being. Our emotional health and mental health are just as
important, if not more, than our physical well-being, but yet, we oftentimes
do not pay much attention – not until something is wrong or our life in
shambles. We can however be more self-aware, work on our relationships
with others and how we react and emote in and towards the world around
us.
• Causes and triggers to emotional outbursts should be minimized, it
unnecessarily raises your blood pressure, makes more demands on your
body, functioning and use resources that could otherwise be utilized to
protect and restore, replenish and enrich your life and health!
• Spend and expend, conserve your energies to the things that really matter.
24 www.vaposstore.com
• Accountability and environment adjustments might be necessary in most
cases to deal effectively with the challenges we face every day and that life
throws at us and others.
• Distinguish between real and perceived threats and deal effectively with
them. Enjoy moments that are positive, uplifting and work for your
happiness, deal with regret, sadness, or any other emotion as opposed to
suppressing it.
• Control your anger and outbursts – think of them as wasting energy on
things that do not matter, putting your health at risk in the long-term and
you will see how quickly your mood, behavior and relationships change.
• Do process and progress checks on yourself in the moment, when you get
angry or upset for example and try to do something different, try to mediate
and resolve the situation more effectively, even re-evaluate, look at your
response and actions objectively, altering course where required.
• Avoid unnecessary assumptions, judgments, and overgeneralizations,
irrational or rash judgments, alternative explanations, actions and
interpretations. Do not underestimate the value and contributory power of
mental alertness and psychological well-being. It can contribute greatly to
your overall state of being, status quo and what is to come in future years,
your longevity, happiness etc. You can learn and master new coping skills
that will give you a wider arsenal of tools to call upon, even in moments of
anger and crisis, not depleting your inner resources and bodily stores/
strengths to cope, not even speaking of thriving! Venting and
unconstructive, negative feelings encroach on your happiness, robbing you
of balance and equilibrium in your life. Do something pro-active an
deliberately try and expand your own interactive and communicative skills,
build relationships and find ways to express yourself, your feelings,
emotions, anger etc. Focus on the process, not the person or source of the
anger, symptoms but underlying triggers, contributors and aggravators!
• Give priority to reservation, even-keel type emotions and response, self-
protection and preservation being part of the package deal you endeavor to
pursue. Utilizing the right set and comprehensive scope of PERSONAL and
INTERPERSONAL, psychological tools and techniques, hands-on and pro-
actively, you can improve your quality and enjoyment of life.
• Make it another top priority to lessen stress, tension, un-necessary worry
and anxiety, panic and feelings of NOT being in control
• Rest, relax, meditate and find some quiet moments every day, even just to
reload you own inner batteries and resources to the point of coping, not
even thriving – although there are myriads of ways to optimize these to your
25 www.vaposstore.com
advantage - not working against yourself or own self- interest, happiness
and well-being. Relaxation techniques and skills abound in multiple fields
and disciplines, avail yourself of their insights and wisdom and try it out for
yourself – you will quickly find the ones that make the most impact in your
own life. Soothing music of your taste and preference, can also help. Getting
involved in the community, volunteering, breaking away or taking a
minivacation, just to change scenery, mood, perspective can also help.
There is
not much like a nights full and deep sleep to restore your body! Take full
advantage, get out there, move and explore the wonderful world and people
you are privileged being part of and contributing to!
• Structure and organize your life the way it makes the MOST sense to you
Clear thought and reflection PRIOR to action – look before you leap type
strategies. Empowered and informed decision making in your own best
interest is critical to surviving and thriving in and throughout your life.
• Deal with what is at hand and plan ahead without concern or worry, fear or
anxious premonitioning. Journaling and to do lists help, get a notebook and
note-cards, grocery lists and simplify your life, getting MORE organized, rig
of clutter and better structured around what you need, when and where you
can best use and access them/it. Set goals and deal with issues or items on
your "worry list". SMART goals with time-frames build in and realistic,
special significance for your life, health, finances, romance, personal and
professional arenas of your life can help you cope and deal better and more
effectively with what life may throw at you – even the curve balls! Personal
diaries and expressing your feelings and emotions, not bottling them up can
also help you live a fuller and more even-keel life.
Physical activity and routine exercise, can lead to a healthier, more
balanced lifestyle. Different styles, types, intensity, duration, frequency of
exercise, well into the optimal and targeted heart rate zones etc. can all
contribute positively and beneficial to your body in a different way. You are
utilizing your body and its systems to its fullest potential and you need to
keep it in its optimal functioning state. All systems, elements and components
work together, individually and collectively, cardiac, respiratory, circulatory,
nervous system, muscles, skeletal/bones etc. You need to take care of each
and of all to live at your best and get the most from exercises and workouts.
As a society and individuals we have to ensure that we are taking into
consideration our own inactive lifestyles and the risks they pose, example they
26 www.vaposstore.com
set for our children and putting us all at risk. We need to be less passive and
sedentary and more active and healthy.
Variety and types of exercises abound. There are many customized workouts,
private trainers and activities, levels of intensity that appeals to diverse
tastes, fitness levels, age and interests. Here are just some of what to
consider: aerobic classes, biking, running, swimming, walking, yoga and many
more.
Not all types of exercise are suited for all individuals and/or will get the results
necessarily that you are hoping or working for. Even that is a balancing act.
Running might not be suitable for someone with arthritis, for example, as the
benefits you are getting for your heart, might take its toll on your joints, so
you might be left, trying to find some middle-ground or picking another
activity altogether. Keep it fun, mix it up, doing things that you typically love
and would do, not make it a chore. Combination type training might also give
more wide-spread benefits including cardio and resistance, weight or strength
training.
Consulting with a fitness instructor, medical professional prior to starting any
new exercise, putting demands on your body is advisable and recommended.
Pace yourself, rest often and stay hydrated throughout. Gradually progress
and add repetition, exercise longer and with more intensity. Avoid and protect
yourself against injury, warming up and cooling down
Yoga, breathing exercises, relaxation, stretching, pilates and related sports,
workouts and custom regimens that work! There are many ways in every day
and a variety of sports and physical pursuits that can make the difference for
you and get you off to a great start customizing your new lifestyle, working for
overall wellness, balanced holistic and natural living. Popular stretching and
suppleness type light exercise regimens are to be recommended. You do not
even need a gym or complex equipment – your own home, television,
floormat and determination to live healthier, do something every day (up to
30 minutes), core and mid-section strengthening tones and enables your
body’s optimal potential.
There are many benefits stemming from this type of physical activity, getting
your body moving. Here are but a few of these:
• Increase your heart and strengthening it
27 www.vaposstore.com
• Regular workouts condition the body
• Core-weight and strength training toughens up your muscles
• Agility and mobility increases
• Flexibility and stamina grows over time
• Increased levels of energy to get more done in a day
• Less fatigue, stress and better coping with the demands of schedules and
busy lives
• Try and stick with other people who share your same fitness interests
• Plan your workouts. Building or scheduling them into your calendar might
help you stick to it more easily
If you are a loner and enjoy exercising by yourself, listen to some music or
read (if on treadmill) to keep your attention and not get bored – make it
something you look forward to each day.
Reflect, relax and replenish, restore and rejuvenate – those should be your
goals and motivation, outlook and inspiration for more active living. Even daily
routine tasks like vacuuming, housework, laundry and cleaning floors can be
opportunity to get some extra crunches, bends, stretches and even yoga-type
exercises in – its does not cost any money or take lots of time, but your body,
life, health and future will thank you for it.
Regardless of age, shape, reasons for increased physical activity, you need to
make exercise, daily a built-in, default part of your routine, life and life-style.
It is and does not have to be hard to do. Moderate and some activity, starting
slow, getting assistance and sticking with it for a couple of minutes, hours,
each day, then each week, every month, on weekends, will very soon have it
part of your functioning and you will not even spare it a thought anymore. The
experts say it take 14 days of repeated action and disciplined effort to
establish a new routine, so set a goal for yourself over the next two weeks to
get 15-30 minutes of activity into your day and see what happens!
Even for pregnant women, the elderly, professional athletes, those recovering
from injury, accidents, surgery or rehabilitating, can all stay in shape by
customizing and individualizing your very own personal workout, regimen,
type of activities and routines, so that it’s safe and optimally beneficial TO
YOU! Keeping your body, parts and whole, toned, conditioned, in good shape,
working order, will result in you having more success countering the effects of
28 www.vaposstore.com
aging, such as arthritis, increasing your mental sharpness and energy levels –
making you able to take on more and enjoy life for a change and for good.
Healthy eating and weight loss, management, control and sustaining a healthy
body weight does not need to be a life sentence, but a joy and pleasure. You
can enjoy life, food, meals, treats, snacks, eating, shopping, cooking,
desserts, without indulging, experiment without the guilt /regret and just
enjoy the right types of food, fueling your body and metabolism as it was
meant to be for peak performance. If you know, understand and make some
better choices about what you put into your system, daily, occasionally and
pay closer attention to what and why your body needs certain nutrients,
should avoid others and do things in moderation! There are many dietary
and nutritional aspects to consider if you are changing your life,
deliberately to live a healthier, more balanced lifestyle. We need to have a
deeper appreciation and understanding on food, food groups, what to eat and
why, what is more balanced and nutritious items, food choices, food
preparation, portion sizes and more.
If you are talking about food, there are FIVE groups to consider and pick your
menus from:
- dairy
- Fats, oils and sugars
- Grains, breads and pasta
- Protein, nuts, meat/meat alternatives - vegetables, fruits.
A balanced diet will contain something from each of these food groups every
day. Some food groups require more servings than other. Some foods should
be consumed with discretion, in moderation. Your age, health, weight and
activity level will all affect the portion sizes and choices that are optimal for
you – consult with a nutritional specialist or your doctor on what that means
for you and your personal, individual life, lifestyle, choices and challenges that
you might face.
When you consider these factors, you can easily form your own menu, eating,
nutritional plan that works its magic for you – especially when you combine it
with your exercise and renewed energy-filled life!
29 www.vaposstore.com
A healthy, balanced diet can be extremely easy to incorporate into your life –
start in the fruit and veggie section of your grocery store. Shop in the outer
aisles, milk, dairy, meat, breads, fresh produce and stay away from processed
foods, high calorie items, snacks, fats, oils, sugar, candy etc.
Here are just some of the things that you can consider for healthier eating:
- Enjoy three to five servings of vegetables a day - eating different colored
veggies, boosting anti-oxidant intake for example (purple fruits and veggies,
like eggplant, blueberries, plums, grapes, etc.)
- Eating more fresh, steamed, lightly cooked vegetables and vegetable juice
- Increasing the natural foods and sources of vitamins and minerals trace and
essential nutrients that our bodies need. - Enjoy two to four servings of fruit
a day
- Fruits have their share of vitamins and minerals, as well as natural sugars
(better than refined, white sugar, starches and processed, tinned, canned
foods)
- Juice that is 100% pure with no sugar added is better
- whole fruits boosting intake of fiber (under-skin nutrients, fiber in the skins
of peaches and apricots for example) are great too
- Eat and drink more milk, yogurt, and cheese for strong teeth and bones -
two to three servings a day, low-fat options being better for you in the long
run
- ensure your daily regimen and intake of calcium and other vitamins
- for lactose intolerant or vegan diets , there are soy milk, rice water, other
plants and nuts that can also boost this category for balanced eating
- Six to eleven servings of grains each day, preferably whole-grains for bread,
rice, pasta, and cereal.
- Avoid refined flours, sugars and baked goods
- Eating lean and smaller servings of fish, poultry, beef, pork, eggs, beans,
nuts, and of course tofu, two to three times a day
- fewer animal fats which aren’t healthy need to be a priority too
- Lean meat and meat alternatives , protein, minerals and vitamins are growth
essentials
30 www.vaposstore.com
- Include healthy services and choices of vegetable oils such as flax seed oil,
olive, omega 3 and 6 fish oils
- Don’t forget to drink a lot of water. Water is not just way to flush out toxin
but if you have more water in your body you will generally feel healthier and
fitter.
Losing weight can be a tough challenge and most of us battle with it at some
point in our lives, to some extent. A great starting point is awareness of what
your daily intake is, calorie needs, too little or too much and what it will take
to adjust your meals, snacks and types of food, portions etc., what you drink
to become second nature and healthier choices all-round. Your doctor or
nutrition specialist can help you with this. Portion sizes, how much and how
often we eat will also affect your weight and well-being. We oftentimes do not
eat regularly enough to sustain our metabolic rates and needs. Indulgence
and over-eating, snacking all make matters worse. Restaurants, drive-through
and eating out, convenience and fast foods, all have us putting more of the
wrong elements into our bodies, resulting in gaining weight over time and not
getting it off.
Food preparation methods and adapting recipes to facilitate and enable
healthier living will serve you well/better in the short, medium and over the
longer term, for your health and life.
Cut the fat and extra calories, we often hear everywhere. Restricting,
alternatives, changing and adapting your menus, flavorings, ingredients, types
of foods and how you prepare them, does not have to be hard at all. Here are
a couple of suggestions on how to get it done successfully:
- Apply this rule of thumb for all your home-made treats, cakes and cookies,
muffins, quick breads, fruit recipes, custards, and puddings.
- Baked goods can be healthier and enjoyed in moderation, on occasion,
- Check the labeling and packaging, nutritional information on the baked
goods your consume at present and eat only half what you are used to, in
order to see if it makes a difference for you
- cut back on the amount of sugar and fat
- reduce the number of calories that a recipe has
- spice it up with things like nutmeg, cinnamon, and vanilla
31 www.vaposstore.com
- take less than ONE third of what is indicated
- Reducing the amount of fat in recipes is important too
- Healthier fats and oils, less of it are the two rules to stick to
- 2 tablespoons of fat for every cup of flour is a good relation – adding apple
juice for consistency is highly recommended - Reduce salt intake by 50% in
all food preparation
- use salt-free seasonings, herbs, and spices even garlic, lime or fruit juices
for extra taste and flavor
- Avoid refined carbohydrates and overeating of the wrong foods are huge
culprits in our fast-food nation type eating styles, habits and patterns.
- Food allergies as well as insulin/glucagon balance needs to be considered as
well
If you can say no to alcoholic beverages and smoking please do.
Avoid crash diets. They are bad for health and you will gain what you have
lost once you take a break. Crash diets are not a solution to weight loss!
Another aspect to consider is good hygiene for living a healthy lifestyle.
Shower every day, brush and floss your teeth daily, wash your hands often,
wear clean clothes!
Skin care: Aging is inevitably part of life and we cannot cheat or escape it.
Here are the facts: as we grow older, skin dies, looses its elasticity, fine lines ,
even age spots appear, deep wrinkles start being more noticeable. We are
exposed to things like sun, diet, and anxiety, damaging our skin, premature
aging and many other manifestations in this category, with just as many
contributory causes and aggravators! It is hard to escape or deny.
• Avoid cortisone creams and medicinal interventions, unless for medical
purposes, healing
• Defense and protection is and should be a priority. Minimize exposure to
harmful chemicals, environmental stimulants, aggravators, like the sun and
wind, extreme cold/heat for example.
• Eat the right foods to keep your skin in mint condition
32 www.vaposstore.com
• Include in your diet things like omega 3 fatty acids (found in food such as
salmon and flax seeds), vitamin C (found in blueberries, strawberries, and
citrus fruits), vitamin E (found in many seeds), and anything containing
antioxidants (such as green tea).
• Reduce Stress and Anxiety, reflect, relax and exercise for a skin regiment
will do more than any topical treatment, ointment, lotion or ‘miracle’
product.
• There are numerous natural skin-care products that you can enjoy, apply to
your hearts content, without fear of polluting your body or putting toxins
into the otherwise balanced system, part and/or whole that is your body!
• Healing and optimal state of your skin, body and health, without medicines,
procedures etc., or other side affects are essential and most effective,
sustainable and preferable.
• Many elements with healing properties (like Aloe, Emu oils, Red colver,
Copiaba, Neem and countless others), natural plants and applications exist,
providing wide choice and options for optimal and ultimate care
• Many skin, body, as well as healthy habits, like drinking lots of water, eating
fresh fruit, getting fresh air, physical activity etc. are often overlooked.
• Skin conditions like eczema, psoriasis, shingles, rosacea, skin irritations, and
dry skin can all be symptoms and manifestations of other deeper or
underlying issues that need to be dealt with. It is not just merely about skin,
wrinkles and aging – it is the telltale signs of the condition, state and cry for
help of your body, parts, systems and whole! You can make a difference for
your skin, by what you put into and do with your body outside in and inside
out!
• Treating pain and skin problems effectively and naturally is possible, by
feeding it the right types of essential oils and fatty acids like Omega oils.
You need to sleep more, deeper, more often to function properly, optimally
and to be at your BEST! Depriving your body of sleep, is one of the surest
ways to disaster and undermining everything else that you are trying to
accomplish through your healthier living.
Insomnia and prolonged sleep loss , problems or interruptions in sleep
patterns, can have devastating effects. They can span with relative intensity
and severity the physical, the mental, and the emotional. Performance and
health can be directly affected.
33 www.vaposstore.com
Here are some tips to help you get a good night sleep:
• Avoid exercise before going to bed
• Chamomile tea or Valerian root also helps with insomnia and sleep- type
issues
• Do not drink alcohol prior to going to bed
• Do not submit yourself to stimulation, light, television, computer etc.
Meditate and reflect, just sit quietly and concentrate or relaxing the
muscles in your body, from your head to toe
• Ear-buds, sleep-aides, brain-wave stimulation products are also available
• Eat some protein, grapes just before going to bed
• Expend most of your energy during the day, be physically active and allow
your body to replenish
• Get up if you cannot sleep and read something, listen to music etc.
• If a medical diagnosis is not made, it can cause even life-threatening
conditions. Focus on breathing and relaxing techniques, visualization type
exercises, medication to assist you falling asleep more easily and readily.
• Inhaling and exhaling with deep breathing for 30 seconds, repeating it until
you fall asleep can also help you do so easier and stay asleep for longer, not
waking up feeling fatigue and tired.
• Surround yourself with tranquil colors, such as blue, yellow, or green.
• Take a hot shower or bath before bed
• Turn off all lights and/or other disturbances, get liners for your curtains, to
ensure that it is quite dark in the room
Tension busters and stress relief tactics will lighten your load!
• Identify and recognize triggers, causes and contributing factors that cause
stress in the first place: Injury, risk accidents, setbacks, financial difficulties,
death or loss, problems at work, family issues, illness, disease and/or poor
health, managing stress and demands on time, energy, resources, care of
others, mental, emotional, and physical health
• Changes to cope better and skills to learn and master, hone, harness and
refine at work, at home, or for improving your health and well- being
overall.
34 www.vaposstore.com
• Make relaxation techniques part of your personal strategy of life, take full
advantage of what nature and alternative therapies have to offer, like
massage, deep breathing, meditation, or yoga.
• Find creative, fun, variety and enjoyable ways to incorporate physical
activity into your lifestyle.
• Organize practical de-clutter structure, practice time management, prioritize,
eliminate, simplify – see if you can put one action word into action every
week and see your life change for the better.
• Tasks, lists and to do’s plan and structure – but control and manage them,
not being managed by it/them!
• Checklists, progress checks, tracking your development, improvement will
be motivational as well – REWARD yourself for accomplishments EAT
healthier and better, be happier and live with much less stress, even for 1
hour, 1 day and your life, health and future will thank you! Rest and relax -
every day- we are not designed or meant to be running on all cylinders
99.9% of the time!
• Deal with emotion, be authentic, honest and truthful with self and othersTap
into your network and supportive framework of friends, family, professional
counselors, and support groups.
• Work on developing a deep sense of purpose, belonging and contribution –
that have all the makings of a full, promising, rewarding and balanced life!
• Do things that you enjoy and take some time out for yourself (especially if
you are one of those who always says yes to the needs and wants of others,
at the expense of your own/self!).
• Deal with tough emotions, difficult people and situations, avoid conflict and
deal with the underlying causes of stress, not merely coping with symptoms
or aftermath of what went or could go wrong.
• Break away ever so often and do not take on more than you feel confident
you can handle – It’s OK to say NO – even if you do not believe it or can not
image yourself ever declining try it, you will be pleasantly surprised at the
response of self and others as well as the reward in the short, medium and
longer term!
• Don’t try to be perfect in everything that you do.
• Laugh and enjoy life to the fullest!
When you feel your shoulders tensing up with stress, tension or panic, feel
your heart racing, take a deep breath, close your eyes, relax the muscles of
35 www.vaposstore.com
your body and get back to the place where you feel it dissipating and get
back the control you know you need, restore and ONLY THEN ACT!
As mentioned, having a healthy lifestyle equals to having a good mental
health. If you are in your best condition, expect yourself to be more
productive than ever. Having a healthy body helps your mind to function
effectively, allowing you to focus on your work and other priorities. Being in
great shape also allows you to reach your full potential. Keep in mind that
having a healthy lifestyle keeps you from being depressed and upset.
Remember that your lifestyle choices impact your decision in life. It’s wiser to
start living healthy to have a more positive outlook in life.
Sticking with your healthy lifestyle can help you combat diseases in the
long run. Having regular exercise keeps your heart healthy, allowing your
cardiovascular system to function well. Remember that people who eat well
and workout regularly are less likely to get sick in the future. You can help
raise the odds of avoiding arthritis, stroke, diabetes and other illnesses by
making healthier choices every single day.
A healthy lifestyle boosts your energy level and can help you be more
active. Having the right amount of fuel is important to get your body working
the way you want it to be. This includes having enough sleep and drinking
enough water. Exercising helps your body receive more oxygen and nutrients,
giving you the energy you’ll need to last through the day.
If you know how to take care of our body, chances are you’re going to live a
longer life than expected. Living a healthy lifestyle improves longevity and
gives you more time with your loved ones. That reason should be enough for
you to keep pushing yourself to make healthy choices day by day.
Basic Weight Management Many people simply don’t understand the concept of metabolism and
metabolic change. This, equally as regrettably, is hardly their fault.
There is so much information floating around out there, much of it over the
‘net or through a “friend of a friend who has a personal trainer”, that there’s
bound to be some confusion and conflicting messages. Furthermore, many
people (quite understandably) mistake their own weight gain and loss
episodes as a matter of metabolic change. Sometimes this is true, and
sometimes it isn’t.
36 www.vaposstore.com
Some people think that the metabolism is a kind of organ, or a body part, that
influences digestion. Actually, the metabolism isn’t any particular body part.
It’s the process by which the body converts food into energy.
During this biochemical process, calories — from carbohydrates, fats and
proteins — are combined with oxygen to release the energy your body needs
to function.
The number of calories your body burns each day is called your total energy
expenditure. The following three factors make up your total energy
expenditure:
• Basic needs. Even when your body is at rest, it requires energy for the
basics, such as fuel for organs, breathing, circulating blood, adjusting
hormone levels, plus growing and repairing cells. Calories expended to cover
these basic functions are your basal metabolic rate. Typically, a person's
basal metabolic rate is the largest portion of energy use, representing
twothirds to three-quarters of the calories used each day. Energy needs for
these basic functions stay fairly consistent and aren't easily changed.
• Food processing. Digesting, absorbing, transporting and storing the food
you consume also takes calories. This accounts for about 10 percent of the
calories used each day. For the most part, your body's energy requirement
to process food stays relatively steady and isn't easily changed.
• Physical activity. Physical activity — such as playing tennis, walking to the
store, chasing after the dog and any other movement — accounts for the
remainder of calories used. You control the number of calories burned
depending on the frequency, duration and intensity of your activities.
It may seem logical to think that significant weight gain or being overweight is
related to a low metabolism or possibly even a condition such as under-active
thyroid gland (hypothyroidism). In reality, it's very uncommon for excess
weight to be related to a low metabolism. And most people who are
overweight don't have an underlying condition, such as hypothyroidism.
However, a medical evaluation can determine whether a medical condition
could be influencing your weight.
Weight gain is more likely due to an energy imbalance — consuming more
calories than your body burns. To lose weight, then, you need to create an
energy deficit by eating fewer calories, increasing the number of calories you
burn through physical activity, or preferably both.
37 www.vaposstore.com
If you and everyone else were physically and functionally identical, it would be
easy to determine the standard energy needs. But many factors influence
calorie requirements, including body size and composition, age, and sex.
To function properly, a bigger body mass requires more energy (more
calories) than does a smaller body mass. Also, muscle burns more calories
than fat does. So the more muscle you have in relation to fat, the higher your
basal metabolic rate.
As you get older, the amount of muscle tends to decrease and fat accounts for
more of your weight. Metabolism also slows naturally with age. Together these
changes reduce your calorie needs.
Men usually have less body fat and more muscle than do women of the same
age and weight. This is why men generally have a higher basal metabolic rate
and burn more calories than women do.
Your ability to change your basal metabolism is limited. However, you can
increase daily exercise and activity to build muscle tissue and burn more
calories. Your metabolism influences your energy needs, but it's your food
intake and physical activity that ultimately determine your weight. Losing
weight, like any task you undertake, requires that you have dedication and
motivation to succeed. This means you need to get your head in the right
place.
Remember that nothing takes off weight and keeps off weight like a
sensible, balanced diet and exercise. You’ve been equipped with the
knowledge that you need in order to take action. The next step – boosting
your metabolism – is all up to you. Good luck, have fun, and enjoy your
better, leaner healthier life!
Obesity in America is at an all-time high. One of out of every three Americans
is obese – a number that has doubled in just ten years. This epidemic is
growing out of control in other countries as well as fast food franchises open in
China, Japan, Germany, and other industrialized nations.
When you are overweight, it’s a serious issue. Carrying extra weight can make
you more susceptible to heart problems, diabetes, stroke, and various types of
38 www.vaposstore.com
cancer. It can also affect your body image as well thus causing problems with
your self-esteem.
You deserve to be healthier and take off some of that weight that is making
you unhealthy.
Begin with with a “baseline diet” that dictates at least half of your calories
come from vegetables, fruits, natural starches, and whole grains. The rest of
your diet should consist of low-fat proteins like fish, chicken, and lean beef.
Remember that 50 to 55% of your diet should be carbohydrates. It is a myth
that you should try and avoid carbohydrates when you are on a diet as they
are a ready source of energy. 25 to 30% of your diet should be proteins and
fats should only be 15 to 20 %.
Fix times to have meals and stick to it. Try to have food at fixed times of the
day. You can stretch these times by half an hour, but anything more than that
is going to affect your eating pattern, the result will either be a loss of
appetite or that famished feeling which will make you stuff yourself with more
than what is required the next time you eat.
Graze 5 to 6 times a day, instead of sticking to just three meals a day, try
grazing. Grazing means try having 5 or 6 smaller meals instead of three king
sized meals. It is an excellent way of having smaller quantities of food. Even if
you are at work or traveling, you can still have your meals. It’s time to put
your Vapos insulated lunch bag to good use! Versatile, it keeps your drinks
cold or your meals warm preventing them from getting soggy.
Do not skip meals. Choose a variety of foods from all food groups every day.
This is an excellent way of keeping deficiency diseases at bay and it helps you to
experiment with a variety of dishes and there by you do not get bored of your diet.
Choose white meat rather than red. White meat, which includes fish and fowl,
is miles better than red meat, which includes beef and pork for those trying to
lose weight.
Watch your fat intake. Each fat gram contains 9 calories so by reading the
total calories on a food and knowing the quantity of fat, you can estimate the
% of fat, which should in no way exceed 30% of the food. Change from table
butter to cholesterol free butter. Instead of frying things try baking them
without fat. Use a non stick frying pan for your cooking so that you do not
have to add oil.
Go crazy on vegetables. Fresh vegetables are better than cooked or canned
vegetables. Try to eat your vegetables raw. When you cook them, you are in
fact taking away nearly half the vitamins in them. Be careful of eating too
many fruits that contain a lot of natural sugars like oranges and peaches.
39 www.vaposstore.com
High Fiber multigrain breads are better than white breads. If you love Mexican
food, stick to whole wheat flour tortillas or corn tortillas when you choose your
burritos, enchiladas, or soft tacos. Pasta, white rice and white breads should
be avoided as they contain starches that can inhibit your weight loss.
When it comes to dairy, skim milk should be your first choice over whole milk
or two percent. Avoid drinking too much milk, however, because it naturally
contains some fats that can turn into unnecessary fat on you! Unfortunately,
cheese on a diet is also a big no-no. However, you can find low-fat or fat-free
cheese in most grocery stores, so always pick these first. But use it sparingly!
Eggs are all right on your diet, but you’re better off to use only the whites
instead of including the yolks. Egg substitutes are a great way to get your egg
fix, so look for these in the store as well. Fat-free sour cream is alright in
moderation, but try to substitute with plain yogurt instead.
Go ahead eat cheat food, but only for flavor. There are many things which you
have to avoid from your diet but which you may have an undying craving for.
Do not avoid them altogether. You could call them cheat foods and indulge in
them once in a while. But take care just to tingle your taste buds, don’t hog
on them. Instead of that share them with others.
Choose low fat substitutes or no fat substitutes. There are plenty of low fat or
even no fat substitutes available in the market so why not choose wisely.
Limit your sugar intake. Make chocolates a luxury and not a routine. If you
can’t have things unsweetened go for sugar substitutes. These things are just
as sweetening but are certainly not fattening.
Always choose food based on their weight-to-calorie ratio. You want to eat
food that weighs a lot but has few calories and avoid food that is light in
weight but hefty in calories. Avoid the "light weight-high calorie" way of
dieting. Many people don't want to eat regular sized meals because they think
that if their stomach feels heavy, they are eating a lot of calories.
Next, we’ll concentrate on those foods that you SHOULDN’T eat. Of course,
this could be a long list, so we’re going to touch on the worst and give you
some possible substitutions.
Beverages Stay away from anything with caffeine in it - don't forget that many sodas
have caffeine. Caffeine has the same insulin-stimulating, weight-loss-inhibiting
effect as aspartame. Unfortunately, this includes coffee. Stick to decaffeinated
sodas, teas, and coffees. Along the same lines, cut out any beverage that
contains aspartame (Nutra Sweet), high fructose corn syrup, or refined sugar.
Since you need to drink a lot of water in order to lose weight, try water with a
slice of lemon or lime in it. It can be very refreshing and very satisfying!
Alcohol is a no-no in any weight loss plan. It’s OK to have a glass of wine with
40 www.vaposstore.com
dinner, just don’t drink the whole bottle. There’s no better way to pack on the
pounds than to drink excessive amounts of alcohol – even the ones that claim
they have fewer calories. Moderation is the key with alcoholic beverages!
Boxed Pre-Packaged Foods In general, you should stay away from a lot of these products. If the
ingredients are not pronounceable, you should avoid them. In other words,
anything with a lot of chemicals on the ingredient list are not going to be good
for your diet. White rice, while very filling, contains starches that can inhibit
your weight loss. Stick to brown rice instead. Pasta mixes are usually also not
good because of the starches they contain. Stick to whole grain pastas
instead. They taste just as good and are much better for you!
Breads For the same reasons as pasta and white rice, white breads should also be
avoided. Whole grain breads provide you with the carbohydrates you need and
are less processed than the white breads. Be sure the bread you choose is
made with whole wheat flour instead of just wheat flour. Believe me, it makes
a difference. If you love Mexican food, stick to whole wheat flour tortillas or
corn tortillas when you choose your burritos, enchiladas, or soft tacos.
Canned and Jar Foods Again, anything that is canned or jarred needs to be free of excessive
chemicals. If the label contains ingredients with more than four syllables or
are hyphenated, it won’t be good for your diet. Chicken broth can be very
fatty, so stay away. So are many soup mixes. The good news is that there are
plenty of light or low fat choices out there. These are the ones you should
choose. Commercially-made tomato sauces or tomato based sauces contain
ridiculously huge amounts of sugar and salt. A better choice is to make these
sauces yourself where you can control what goes into it. We’ll have a recipe
later in the book for you to do just that! Do not eat canned fruit or canned
vegetables. If it’s been canned, it’s been cooked thus it loses some of it’s most
beneficial nutrients. They can also contain processed or refined sugars, so
stick to fresh fruits and veggies instead. If you have to have a little oil to cook
your foods in, choose extra virgin olive oil over the vegetable or corn based
oils.
Meats Choose only lean meats to get your protein intake. It’s commonly known that
you should try to stay away from red meats like beef. Of course, if you love
your steak, choose a lean cut and don’t make the portion any larger than your
41 www.vaposstore.com
clenched fist. Choose fresh fish instead of canned and be sure it’s of the lower
fat variety. This includes salmon, tilapia, and cod. Don’t bread your fish either,
broil it or grill it to get rid of any residual fat that might remain. White meat
chicken breasts are better than dark meat because the darker meat contains
more fat. The same applies to turkey. Tuna is always a good choice – even if
it’s canned. Just be sure to get the tuna canned in water – not oil!
Dairy Skim milk should be your first choice over whole milk or two percent. Avoid
drinking too much milk, however, because it naturally contains some fats that
can turn into unnecessary fat on you! Unfortunately, cheese on a diet is also a
big no-no. However, you can find low-fat or fat-free cheese in most grocery
stores, so always pick these first. Eggs are all right on your diet, but you’re
better off to use only the whites instead of including the yolks. Egg substitutes
are a great way to get your egg fix, so look for these in the store as well.
Fatfree sour cream is alright in moderation, but try to substitute with plain
yogurt instead.
Vegetables and Fruits Almost all fresh vegetables are good for you. It’s a generally accepted belief
that you can eat all the vegetables you want and still lose weight. That’s
pretty much true – as long as they’re prepared the correct way. It’s always
best to steam veggies. You can also drizzle them with a little olive oil and bake
them in the oven or – even better – roast them on the grill! Yummy! Be
careful of eating too many fruits that contain a lot of natural sugars like
oranges and peaches. Because the sugar is naturally there, it’s not horribly
bad for you, but you don’t want to overload on sugars because it can be
converted to fat. One big thing you must do when you decide that you want to
lose weight is to immediately clean the cupboards and refrigerator getting rid
of all the foods that can inhibit your diet. That means get rid of the chips,
processed sugar, canned fruits, etc.
The perfect diet should be combined with a healthy weight management or
activity program. Weight management may conjure up that dreaded
“exercise” word. And exercise to some means pushing the body beyond limits,
experiencing painful in joints, muscles, bones – everywhere. No pain no gain,
right? Wrong. Instead, replace the word “exercise” with “activity” and
incorporate this in your daily routine. And a general rule of thumb for
guidelines about “activity” would be to strive for a minimum of 30 minutes for
adults or 60 minutes for children of moderate physical activity daily.
42 www.vaposstore.com
Individual activity goals depend upon each person’s health and weight goals
and issues. Begin by checking with your medical advisor or healthcare
physician to get a green light on which activities would be suitable for you,
what your target weight range should be and a strategic plan to improve your
health. In a nutshell, during activities, calories are burned, pounds are shed in
the long run.
And the number of calories burned depends upon the duration and intensity or
the activity. Slow and steady is the rule of thumb. And note daily progress.
For those who have never been very active at all, it may be advisable to begin
slow like with walking 10 minutes each day, gradually building up time and
distance with increased “brisk” pacing.
Even if you can’t get out to walk, bike or swim, take stairs instead of elevators
and escalators. Clean your house. Clean your car. Wash windows. Wash your
dog. Check out exercise videos, cassettes and workout books from the public
library and put some of their ideas into action. Check out your local fitness
centers, YMCA, community center, too, for ideas. Partner up with a neighbor
to walk or join a community volleyball team. There are unlimited ways to be
active and enjoy life at the same time without using painful weight loss
strategies.
Good Nutrition Starts with the Basics
In a nutshell, the USDA Food Guide Pyramid presents a general outline of
which foods to eat daily. And it is based on the Dietary Guidelines presented
by the USDA and the U.S. Department of Health and Human Services. The
Pyramid recommends eating a variety of foods in order to get the nutrients
and calories needed for healthy weight maintenance.
The bottom foundation or the pyramid is a recommendation for 6-11 servings
of breads, pasta, rice and cereals. The actual breakdown is:
• For children (ages 2 to 6 years), women, some older adults (around
1,600 calories) - 6 servings
• For older children, teen girls, active women, most men (around 2,200
calories) – 9 servings
• Teen boys, active men (around 2,800 calories) - 11 servings
43 www.vaposstore.com
A serving of breads, pasta, rice and cereals would basically reflect the
following: 1 slice of bread, 1 ounce of ready-to-eat cereal; and 1/2 cup of
cooked of pasta, rice or cereal.
The next pyramid layer building upwards represents fruits and vegetables.
From 2-4 fruits are advised a day and 3-5 vegetables. The actual breakdown
is:
• For children (ages 2 to 6 years), women, some older adults (around
1,600 calories) - 3 servings of vegetables, 2 of fruit
• For older children, teen girls, active women, most men (around 2,200
calories) – 4 servings of vegetables, 3 of fruit
• Teen boys, active men (around 2,800 calories) - 5 servings of
vegetables, 4 of fruit
A serving of fruits and vegetables would basically reflect the following:
1 medium-sized fruit such as an apple, orange or a banana; 1/2 cup of
chopped, canned or cooked fruit; or three-fourths (3/4) cup of fruit juice. For
vegetables, a serving would be: a half (1/2) cup of raw, chopped or cooked
vegetables, except for raw, leafy ones that get 1 cup per serving; or 3/4 cup
of vegetable juice.
On up the pyramid is the Milk, Yogurt and Cheese Group also known as (AKA)
the Milk Group, which includes lactose-free and lactose-reduced milk products.
And the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group AKA Meat and
Beans Group runs along side. From 2-3 servings of the Milk Group and 2-3
servings of the Meat and Beans Group are recommended. The actual
breakdown is:
• For children (ages 2 to 6 years), women, some older adults (around
1,600 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 5
ounces of Meat and Beans Group
• For older children, teen girls, active women, most men (around 2,200
calories) – 2 or 3 servings Milk Group, 2 servings for a total of 6 ounces
of Meat and Beans Group
• Teen boys, active men (around 2,800 calories) - 2 or 3 servings Milk
Group, 3 servings for a total of 7 ounces of Meat and Beans Group
44 www.vaposstore.com
A serving of both groups would basically reflect the following.
For the Milk Group, choose from 1 cup of yogurt or milk, 1.5 ounces of natural
cheese or 2 ounces of processed cheese.
And for the Meat and Beans Group, 2-3 ounces of cooked lean meat, fish or
poultry; 1/2 cup of cooked dry beans; 1/2 cup of tofu; 2.5 -ounce soyburger;
1 egg ; 2 tablespoons of peanut butter; or 1/3 cup of nuts.
At the top of the pyramid is the group of fats, oils and sweets. And all should
be “used sparingly.”
Mayo Clinic Healthy Weight Pyramid
The Mayo Clinic Healthy Weight Pyramid doesn’t differ too much from the
USDA Pyramid. It is based upon scientific research and patient healthcare as
reported by medical practitioners and dietitians of the Mayo Clinic, and by
weight-loss experts at Pennsylvania State University, and the University of
Alabama at Birmingham. The Pyramid was crafted threefold; to encourage
weight loss, weight maintenance and long- term health.
Let’s take a brief look at the Pyramid differences. The bottom two levels or the
Bread Group – now referred to as Carbohydrates, and the Fruits and Vegetables
Group, are reversed, resulting in the Fruits and Vegetables Group now being at the
bottom level. Also servings for Fruits and Vegetables are unlimited here. And
calories are counted throughout. In a nutshell, to plan the perfect Mayo Clinic diet,
a person would follow these 5 steps, as approved by his or her healthcare
practitioner:
Calories
Establish a calorie level that’s right for you based upon your physician’s
advice.
Servings
Determine the number of recommended servings for each food group.
Serving Size
Learn the preferred portions for #2 above.
Record
Log & monitor your progress.
Variety
45 www.vaposstore.com
Main success ingredient! Vary sensual appeal and tastes.
The A to Z of popular healthy food items
Now let’s take a look at the basic food elements in your perfect dietary plan;
fruits and vegetables group, bread, cereals, rice and past groups, meats and
beans group and dairy group. Each has different characteristics or helpful
nutritional value for your dietary needs.
Fruits and Vegetables
Fruits have very little if any protein and fat. Instead, they have carbohydrates,
generally fruit sugar or fructose and glucose. As Florida commercials tend to
announce, fruits offer us vitamins, C and B to be exact, as well as potassium,
fiber and other nutrients. While the sugar helps with maintaining blood sugar
levels, vitamins and other nutrients help ward off sickness and disease, and
fiber is important for waste disposal from the body.
Here is a peek at some fruits and their relationship to the perfect diet.
Apples
These help cleanse the system and aid lungs, and have been used as
laxatives, for fainting, melancholy and palpitations. Apples have been known
to help people with diabetes, heart disease, cancer and high cholesterol
trouble.
Apricots
These offer beta carotene and potassium. They aid in adding moisture to the
body, especially the breathing and throat areas. Apricots have been known to
help fight cancer and high blood pressure, prevent night blindness, aid those
with stomach and lung cancers, low energy and elderly with mental
depression.
Bananas
These have been noted to help with intestinal and lung problems, ulcers and
constipation, mental alertness, and increasing energy. They also help people
with diabetes, high blood pressure, heart disease risk, blood sugar level
maintenance, and the elderly with confusion.
Berries
46 www.vaposstore.com
A variety of berries has been noted to help with varicose veins, menstrual
problems, premature graying, joint ailments, insomnia, liver, spleen and
pancreas problems. They also help reduce cancer risk and aid with rheumatoid
arthritic solutions, weight loss issues, stomach and colon cancers.
Citrus Fruits
Oranges, tangerines, kumquats, lemons, limes - -help with stomach and colon
trouble and with anemia and infections (like scurvy) and colds. They are also
help people with cataracts and the prevention of colon and stomach cancers.
Figs
These work as laxatives and have been known to help with the treatment of
boils and anemia reduction, and the prevention of osteoporosis.
Grapes
Grapes are associated with cleansing the body and to help with water
retention, urinary issues, jaundice and hepatitis. They are also associated with
the healing of rheumatoid arthritis and aid with mental confusion / depression,
especially among the elderly.
Mangos
Mangos are noted to aid in the prevention of anemia and the strengthening of
the immune system. They also have been used to help with fighting off
infections and tumors and the prevention of cervical cancer. And they help
with the heal of diarrhea, sweating and mental alertness.
Papayas
This is a great source for vitamin C and is also noted for helping with male
fertility, with aiding white blood cells among the elderly, with intestinal
treatments and with cancer prevention.
Pears
Pears have similar characteristics as apples. They provide moisture for the
body, are slow to digest and have fairly little allergic responses reported. They
have also been used to help with coughing, diabetes, cholesterol levels,
dryness in the chest cavity, skin injuries, introducing babies to food, staving
off hunger and boosting brain power.
47 www.vaposstore.com
Pineapples
Their juice helps with digestion, dissolving blood clots (related to thrombosis)
and healing wounds. They have been known to help with cancer prevention.
Prunes – Help with iron deficiency and constipation. Prune puree can act as a
substitute in dietary cooking to lighten the fat low, working in place of butter
and margarine.
Now let’s look at some veggies. Again low in calories, vegetables are also high
in fiber content, vitamins and minerals, with little to zero protein and fats.
Check and see how some veggies affect your perfect diet.
Artichoke
Artichokes have been known to aid liver disease, kidneys and gallbladders.
They also help with large intestinal problems, skin and bowel cancer
prevention, high cholesterol and hepatitis.
Asparagus
Great source of some vitamin B, this veggie helps with water retention with
regards to kidneys and menstrual issues, cataracts and lung problems (some
bronchitis, tuberculosis).
Avocado
Great source for vitamins E and some Bs and oil, avocados help with the
immune systems in elderly people. They also aid the liver, lungs and
intestines (ulcer treatments), infertility in men and Parkinson’s Disease.
Broccoli
This has been noted to help with anemia, eye disorders like near-sightedness,
and infections, especially childhood ones like measles. Broccoli has also been
known to help counteract the effects of cigarette smoke and aid in many types
of cancer prevention. Cabbage – Cabbage has been used to help with lung and
digestive disorders, ulcers, wounds, joints, mastitis and acne. Is has been
reported to help with breast and prostate cancers, bacterial infections and
heart disease prevention.
Celery
48 www.vaposstore.com
This is helpful for those with high blood pressure, for those with rheumatoid
arthritis and for calming, not only with the liver but with stress and anxiety as
well.
Celery is also used to help with stomach, pancreas and spleen troubles, acne
and canker sores, burning urine and eye inflammation.
Legumes
These seed pod products help with the reduction of heart disease risk and help
with the healing of some cancers, blood sugar level maintenance and iron /
calcium maintenance in the body. They also aid people with anemia and
diabetes.
Mushrooms
These help white blood cells in the immune system, help fight some cancers
and heart disease and may help in the prevention of clotting, by blood
thinning. Onions – They have helped with heart disease prevention, bladder
(and other) cancer, and circulatory problems. They have also helped in healing
swelling from bug bites and bronchial inflammations. And onion tea is said to
have sedative qualities.
Potatoes / Other Roots
These root veggies are associated with the prevention of different cancers, the
prevention of blood clotting related with heart disease, and with protection
against inhaled nicotine (via smokers). Carrots further aid in stomach and
lung cancer care, food poisoning healing, iron deficiency, sexual problems and
night blindness. While beets help reduce heart disease risk and spina bifida
(with pregnant women). And they help with high blood pressure care and
muscle replenishing.
Pumpkins / Squash
These have been known to help with the prevention of prostate cancer and the
reduction of heart disease risk. They also aid in healing cataracts / retinal and
lens damage in the eye and with the flu and colds.
Soybeans
These help with osteoporosis risk reduction, lowering blood cholesterol levels,
and prostate and breast cancer reduction and prevention. Soybeans have also
49 www.vaposstore.com
been known for helping the spleen, blood and pancreas, and increasing milk
production in breast-feeding women.
Tomatoes
These help in the reduction of heart disease, the healing of prostate and other
cancers, and with the aging (both mentally and physically) process.
Bread, Cereals, Rice and Pasta
Cereals are considered staple foods. Depending upon the country, weather,
region, etc., popular varieties vary; corn, barley, oats, wheat, rice, millet.
Grains mainly give the body carbohydrates (mostly starches), some fiber,
protein, vitamins (mainly Bs and E) and minerals. Here is a peek at some
foods in this category.
Bread
This major energy source offers the body lots of nutrition, protein, calcium,
iron and B vitamins. Breads help reduce risk of infertility in men, anemia,
heart and spine problems, osteoporosis and colon cancer risk. Historically,
bread was prescribed as nature’s way to aid in colonic irrigation.
Corn
Corn may be able to help with spina bifida risk in babies. It helps with heart
disease and colon cancer prevention. Popped corn can be a great diet food,
depending upon the oil and additives (like butter) used. Corn silks have been
used in diuretic teas to help with high blood pressure, gallstones, kidney
stones, water retention, and urinary problems.
Oats
Oats are known to help with skin problems and in the treatment of depression,
anxiety and insomnia. The saponins, B vitamins and alkaloids in oats aid with
mood- lifting. Some forms of oats also work as antiseptic and heart disease
treatments, help lower blood pressure and with weight reduction (cause full
feeling and digest slowly) and are popular on diabetic menus.
Rice
Rice has been used for the healing of depression, for reducing colon cancer
risk, for reducing cholesterol levels and blood pressure. It offers quick energy
50 www.vaposstore.com
for the body, helps calm the stomach, is good for poor digestion and diarrhea,
and helps fight celiac disease. Rice cakes are great substitutions for dieters,
replacing breads.
Wheat
This traditional kidney toner help with the reduction and prevention of colon
and breast cancer, blocking of the arteries and heart disease. Wheat also aids
in mental functions including focus and calmness. Many pastas are made from
wheat and in this category. They offer carbohydrates, fiber and B vitamins to
the body.
Meats and Fish
Meats are a source of protein and iron. Mainly fat content needs to be of
concer with regards to perfect dietary planning. And leaner meats are
becoming more readily available; lean hamburger, buffalo, emu and ostrich.
Fish, also good protein sources, help reduce heart disease risk, inflammation
and blood clotting.
Fish
Oily fish have been known to help with bone density, to relieve psoriasis and
rheumatoid arthritic pain, and help prevent heart disease and anemia.
Shellfish helps with male fertility, brittle bones, weak muscles, weight loss and
the prevention of cancer. Meats – Aid male fertility, build body tissue, nervous
system damage and maintenance and help with the prevention of anemia and
osteoporosis.
Gamebirds / Poultry
These foods help enhance concentration and mood. They also aid in the
prevention of anemia and depression. And for those with allergies, turkey and
chicken are noted at rarely causing allergic reactions.
Dairy
Dairy products help in the prevention of tooth decay, protein deficiency, loss
of energy, high blood pressure, bone fractures, osteoporosis, rickets and some
cancers including colon.
51 www.vaposstore.com
Eating Convenience Food Made Easy
While it would be ideal to make all of our own snacks and meals from scratch
everyday, the plain and simple truth is that most of us simply don’t have that
kind of time. This is where we turn to convenience foods to meet our dietary
and weight loss needs. However, the right convenience foods in the right
amounts can easily be integrated into almost any diet.
Shop Smart
Never shop on an empty stomach. This will only make it harder for you to
make choices that are in your best interests. Always be prepared with a
thorough shopping list and do not divert from it. If an aisle is full of tempting
goodies but has nothing on your list, simply walk right by it, instead of down
it. If you see something healthy that you would like, but it’s not on your list,
jot it down and add it to the list next time. This will provide you with
something to look forward to.
Reach for the smaller bags and boxes of what you need when possible. The
less food you have leftover in your kitchen translates into less temptation.
Read Labels
All convenience foods are not the same. Depending on your chosen diet, some
will fit much better into your routine than others. This is why it’s important to
become an informed consumer and never place anything in your grocery
basket unless you’ve read the label and determined it’s in your best interests
to buy it.
Many snack foods come in different versions—low fat, reduced fat, low calorie,
low carbohydrate, low salt, etc. Choose the variety that best fits your dieting
needs.
Remember that different labels can mean entirely different things. The
following list may help you discern between them:
No calorie: Less than 5 calories per serving
Low calorie: Less than 40 calories per serving (or less than 120 calories per
meal)
Reduced calorie: 25% less calories than the same amount of a similar food
No fat: Less than 0.5g fat per serving
Low fat: Less than 3g fat per serving (less than 30% of calories from fat per
meal) Low saturated fat: Less than 1g fat per serving
52 www.vaposstore.com
Reduced fat: 25% less fat than the same amount of a similar food
No cholesterol: Less than 2mg cholesterol per serving
Low cholesterol: Less than 20mg cholesterol per serving
Reduced cholesterol: 25% less cholesterol than the same amount of a
similar food
No salt: Less than 5mg sodium per serving
Low salt: Less than 140mg sodium per serving
Reduced salt: 25% less sodium than the same amount of a similar food
No sugar: Less than 0.5g sugar per serving
Low sugar: No requirements—make sure to read the label
Reduced sugar: 25% less sugar than the same amount of a similar food
As you can see, eating six servings of a no-fat food can actually total as much
as 3g of fat. For someone who is severely restricting their fat intake, this can
greatly hinder their progress. It’s best to be informed and make wise shopping
decisions. Take charge and be responsible.
Cook smart - Hone in on or learn how to:
• Sauté, as with vegetables in water or broths.
• Use coking sprays or nonstick cookware.
• Cook in foil or parchment paper to seal in juicy flavors
• Trim fat from meats
• Stir-fry, bake, roast, poach, microwave, steam and broil
• Experiment with seasonings (herbs, spices)
Trim the Fat
Just because a macaroni and cheese frozen dinner is oozing extra cheese
doesn’t mean you have to eat it. A common sense approach to preparing and
consuming convenience foods can go a long way to making them healthier.
When you take a frozen meal out halfway to stir it, remove or blot away any
excess oils and fats. Transfer to a real plate when finished, so you can discard
the excess sauces.
53 www.vaposstore.com
If rice or pasta calls for a heaping tablespoon of butter, opt instead for a
conservative teaspoon of soy margarine or olive oil. Ultimately your rice will
taste the same and you won’t have all those extra calories to contend with.
Milk and cookies is a long-time favorite, but try for milk and crackers next
time. Experiment with jellies and spreads instead of the usual mayonnaise and
butter for toppings.
Portion Control
It’s easy to lose track of how much you’ve eaten when you drink or eat
straight from the container. Stay on track by carefully measuring out serving
sizes before you begin eating.
When you do buy items like chips or pretzels, locate the appropriate serving
size on the nutrition label. As soon as you arrive home, divide the larger bag
into individual servings in small plastic baggies.
In this same spirit, when snacking on any food, separate a single serving’s
worth and put it aside in a plate or bowl. Then immediately put the food away,
before you begin eating, to avoid temptation.
Try not to make the original packages easily accessible. Purchasing a bag
resealer is more effective than using chip clips, because you are less likely to
cut open a bag than to simply unclip it. Heavy-duty tape and hard-to-open
containers can also do the trick.
Fast Food
Ideally, fast food should be avoided. However, the ever-expanding menus at
many of the top fast-food chains are now offering many options that can fit
into a variety of diet plans.
Look for grilled meals instead of fried. Opt for alternate sides instead of French
fries if possible. Many chains offer salad and yogurt options as well.
Ask for substitutions if a menu item is not quite ideal. For example, you can
request a hamburger without a bun, or you can request a bun without a
hamburger. If you cannot get the substitution, make modifications yourself
before eating, i.e. throw the hamburger bun in a nearby garbage bin or
discard half your French fries.
Make Your Own
There’s no rule that says only store-bought, pre-packaged foods are
convenient. Take time on the weekend or on days off to do some
conscientious grocery shopping and cook one or two large meals of something
54 www.vaposstore.com
healthy that you enjoy. Separate into serving sizes and refrigerate (or freeze)
as necessary.
Buy fruits, vegetables, deli meats, and cheeses to snack on, and prepare them
ahead of time by slicing into bite-sized pieces. Separate into serving sizes and
store to use as snacks during the week; since they now require no
preparation, you’ll be more likely to reach for the carrot sticks and less likely
to reach for more processed convenience foods. Your own frozen vegetables
make a delicious side dish in a snap.
Voila! Now you have your own frozen dinners (or lunches, or snacks) with
much healthier contents.
Your Perfect Dietary Plan for a Day
Sometimes we get stuck for ideas and just don’t know what to eat. We may
have all the choices but actually seeing a healthy eating plan is a different
thing altogether.
In the following set menu for the day you will see a structured eating plan
without being restrictive. Always remember to get in at least 10 glasses of
water throughout the day. Feel free to use as is and then supplement one
choice for something else. The key is consistency and persistence.
Meal 1
1/2 cup Natural Oatmeal (can add cinnamon and a few berries [strawberry,
blueberry, raspberry, blackberry, watermelon)
Omelet
3 Egg Whites to every Whole Egg
Chopped Onion Chopped Pepper Black Beans
Green Tea
Meal 2
Raw Almonds or Cashews
Meal 3
Chicken Breast (Garlic & Pepper Seasoning & chopped onions)
Mixed Vegetables Pinto Beans
Meal 4
55 www.vaposstore.com
Salmon or Tuna (chopped in salad if you prefer)
Large Chopped Salad (onion, peppers, broccoli, tomato, cucumber,
macadamia oil and vinegar)
Meal 5
Raw Almonds or Cashews Green Tea
Now we have seen a healthy eating plan in action, it’s time to start getting
active and adding an exercise program into the mix to supercharge your
weight loss and increase your health. Let’s get active!
Other Ways to Burn More Fat | Muscle & Fitness
It’s important to decide what type of working out you want to engage in-
lifting weights, dancing, swimming, biking, etc.
It’s important that whatever you choose, you choose something that you
enjoy doing, to increase your chances of sticking to it. If, for example, you
choose weight lifting, you could start off with a workout that looks something
like this:
• 3 days a week, lift weights
• Each time, do a full-body workout
• Begin with stretches and some cardio to warm up
• Do 3 sets of 8-12 reps of one exercise per each body part (i.e.
shoulders, hamstrings, biceps, abs, etc.)
• Stretch as part of a cool down routine
If you decide to do just cardio instead as a starter, you could do something like
this:
• 3 days a week, do cardio
• Each time, you can either do the same form of cardio or switch it up
(i.e. elliptical trainer, treadmill, bike)
• Begin with stretches and some very easy, slow- paced cardio to warm
up
• Workout for 15-30 minutes, depending on your ability level
56 www.vaposstore.com
• Stretch as part of a cool down routine
It’s important to start off slow and gradually build up. With weight lifting, you
can add more weight to your lifts as you progress.
With cardio, you can add more time to your sessions as you progress. You
don’t want to jump in head deep and not have anywhere to progress to or
over train and get burnt out. Baby steps are key when starting a workout
program.
The secret to cardio training that could double your results... In less time!
Traditional long form cardio is getting bashed all over the place nowadays.
Cardio can definitely be effective and have its own place as part of a
welldesigned fitness program. Cardio should be one component of your
program, not the only component. Then the question that gets asked a lot is,
"if I'm training for fat loss, when should I do my cardio, before or after my
weight training session?"
So, weights then cardio, or cardio then weights? The answer is… Weights then
CARDIO! So why resistance training first?
For starters, if you do cardio first, your weight training performance (and
results) will suffer.
Here's a dirty little secret cardio bunnies and makers of "aerobics" dvds don't
want you to know. Intense, high quality weight training is MORE effective for
taking fat off and keeping it off than cardio! Hit the weights while you're fresh,
then move to your cardio. Yes, of course, you can do ten minutes of a general
warm up before.
Glycogen Depletion
By hitting the weights first, you'll also deplete your glycogen stores, leaving
your body primed and pumped to dip into its stores of excess body fat to fuel
the cardio portion of your workout.
The flip side of that is that fat is not an efficient fuel for weight training.
Glycogen is the preferred source of fuel for short, intense muscle contractions.
By hitting the weights first, you've allowed your body to have the preferred
57 www.vaposstore.com
muscle fuel available and primed it to burn fat as soon as you start your
cardio. So, if you want to be efficient and MAXIMIZE your results, it's strength
training first, then cardio!
Once you reach your initial goal, you may find yourself setting another one,
and that’s great. It’s important to always have something to work towards or
look forward to. When you are able to view fitness, health and wellness as a
journey and not just a destination, you will find it much more enjoyable.
Busted! 25 Myths for a Healthier Life Since this section is about reality and not myths, we consider that it is useful
for you to know what these myths are and that, if you come across them in a
magazine, at a fitness club, or just from the well-intentioned but misguided
advice of a friend, you can confidently say (or at least just think): sorry, but
that’s a myth; I’m not going to fall for that one!
Myth #1: Diet Pills
The general consensus on diet pills are contained in two powerful words:
BUYER BEWARE.
The problem here is that many makers of diet pills offer claims that simply
aren’t realistic; and if you read the fine-print of most of these advertisements,
you’ll see that they’re really too good to be true. Little notes like the claims
made in this advertisement are not typical should be enough of a wake-up call
to realize that there’s more to the story. In some cases, diet pills can help
boost metabolism temporarily. This, however, can be risky and generally
shouldn’t be done without a doctor’s say-so. Unfortunately, people can
become somewhat addicted to diet pills, and this can lead to disaster.
And before we go onto myth #2, remember that some diet pills are water loss
pills. That is, they are diuretics that promote water loss, usually through
excess urination. The jury on water-loss diet pills is somewhat less
openminded than diet pills in general: THEY DON’T WORK!
Seriously: water loss diet pills are built on the premise that you’ll lose weight
through water. And, yes, that’s true: if you urinate 15 times a day, you’re
physically going to weigh less. But this is not actual weight loss! This is merely
unhealthy temporary weight loss, and it will come roaring back the minute
58 www.vaposstore.com
that water stores are replenished through diet. Or, even harder to
comprehend, if a person taking these water pills fails to restore their body’s
fluid needs, they can actually suffer dehydration; which can, and has, led to
coma and death.
Myth #2: Drop Caloric Intake
Trying to lose weight by drastically cutting down calories doesn’t work; in fact,
it’s unhealthy. The thing to remember is that the body’s ability to lose weight
is not controlled by calories. Calories are the input. The real control mechanism
is that famous concept that you’ve become very familiar with: metabolism.
Calories are merely units of energy. It’s how your body deals with that energy
that determines whether weight is gained or lost. So with that being said,
cutting down your caloric intake to, say, 1000 calories a day isn’t necessarily
going to help you lose weight; because it doesn’t necessarily change your
metabolism.
Indeed, as you know, if you slow down your caloric intake, your body – which
is always trying to help you in the best way that it knows how – will slow down
its metabolism. Really, it makes sense: the body says that something has
gone wrong; instead of the 2000 calories that it needs, it’s only getting 1000.
The body doesn’t know why this is happening; it doesn’t know that you want
to lose weight. It just senses that something is wrong; perhaps you’re trapped
in a cave or something, or stuck in a snowstorm. So the body, trying to help
you, will slow down its metabolism; it will do its best to slow down the
conversion rate, so that you have as much energy on hand as possible.
Now, if your body was able to read this book and you could say: look, please
just do what you normally do, but do it with 1000 fewer calories a day for a
while, then we might actually get somewhere. But the body doesn’t work that
way. It won’t help you lose weight if you dramatically cut down on calories. It
will slow down metabolism, and (here’s the worst part), if and when you ever
increase calories again, your body will have to deal with that via a slower
metabolic engine. So you can actually gain weight if, after cutting down your
calories for a period of time, you find that you consume extra calories (say
while on vacation or something).
Myth #3: Low Intensity Workouts
59 www.vaposstore.com
It’s fair to say that any exercise is better than no exercise. So if you lead a
sedentary lifestyle, then even walking around your block for 10 minutes a day
is going to something positive for your body and its metabolism.
True, that difference may be imperceptible to the naked eye, the bottom line
is that exercise is good. Yet with this being said, some people believe that
they should perform low-intensity workouts even when they could be
performing more high-intensity workouts. That is, instead of jogging for 20
minutes with their heart at the top end of their aerobic zone, they opt for
lowintensity jogs that barely break a sweat.
Low intensity workouts simply don’t lead to a faster metabolism; they can’t.
Remember, as we discussed very early in this book, metabolism is a process.
And that process is really one of two types: taking energy and making cells
(anabolism), or breaking cells down to make energy (catabolism).
If you don’t achieve a high-intensity workout, your body can’t tap achieve
catabolism; it won’t need to. And the only way your body is going to go and
break down existing cells is if it needs to.
So keep this in mind as you exercise, either at home or at a gym. Low
intensity workouts are better than nothing at all; and they may be necessary
if you’re recovering from injury, or just starting out on the exercise journey.
But once you reach a level of basic fitness, only high intensity (aerobic)
workouts will make a difference in terms of your metabolism. High intensity
workouts force your body to find energy to help you maintain that level of
exercise; and it does so through catabolism.
Myth #4: Too Much Focus
Speeding up your metabolism and achieving your weight loss goals involved a
certain degree of focus; after all, there’s a lot of things competing for your
attention (including that delicious Chef’s Special pecan pie!), and you certainly
need to be able to keep your eye on the goal in order to maintain your
program. Yet sometimes too much focus can be a bad thing; and some dieters
understand this all too well.
Remember: speeding up your metabolism is a holistic effort that includes
exercise, lifestyle, and diet changes. Focusing on only one of these at the
60 www.vaposstore.com
expense of the others (either one or both) can be detrimental. In fact, in some
cases, it can be counter-productive. So the myth here is that you shouldn’t go
all out and focus on becoming an exercise guru, and then move onto lifestyle,
and then to diet.
Myth #5: I Just Want To Tone Up
There is no such thing as getting toned. You can build muscle and you can
burn fat. That's it. What most people call toning up is burning away fat while
preserving lean muscle. You don't want to lose muscle along with the fat or
you'll just be a smaller version of your fat self, or what we call skinny fat.
Myth #6: You Can Never Eat Your Favorite Foods Again
Just not true. Of course you can. Can you eat whatever you want, whenever
you want. No, but that doesn't mean you can never have ice cream, or pizza,
or potato chips again. Allow yourself treats in moderation. If you want a
cupcake, have one, just have it after a hard workout. Plan smart and you’ll
still be able to enjoy what you love without derailing your progress or
maintenance.
Myth #7: Munching on salads is a staple of any good diet
While it’s true that a big bowl of greens contains several health benefits, it
also has a tendency to be ruined by carelessness. By tossing on too much
extra cheese, croutons, and processed meats, you can easily add hundreds of
calories, sodium, and saturated fats. Not to mention the added fat calories of
too much dressing!
Myth #8: The gym is the ‘best’ way to get fit
Complete lies. The ‘best’ way to get fit is the way you enjoy and you’re able to
stick at. Whether that’s jogging in the park, or dancing along to an exercise
DVD in your living room; you won’t get fit at a gym if you can’t stand the
thought of going.
Myth #9: Constant Grazing Boosts Your Metabolism
61 www.vaposstore.com
Are six small meals really better for your metabolism than a healthy
threemeals-a-day diet? Well, NO. If you keep eating small amounts of food
throughout the day, you'll never burn any fat.
When you're constantly eating, you're consistently releasing insulin, which
puts your body into its "absorptive phase." Basically what this means is that
the insulin in your body is storing sugar — and not letting other enzymes in
your body release sugar to break down fat. The goal is for your body to be in
"postabsorptive phase," where it uses your energy stores for sustenance, and
burns more fat.
Grazing can also cause you to lose track of the calories you've consumed.
When you have three, well-balanced meals a day and one snack, it's easy to
keep count and it's much easier to nutritionally balance your meals.
Alternatively, when you have six small meals it becomes harder to count and
remember how many calories you've eaten in a particular day. It also
becomes more difficult to ensure that each time you're eating, you're
consuming the appropriate combination of macronutrients like healthy
proteins, fats, and carbs.
Psychologically, grazing can leave you wanting more because you never sit
down to have a full meal. Instead, you should eat every four hours — three
meals per day with one snack between lunch and dinner. Eating every four
hours stabilizes your blood sugar, optimizes insulin production and keeps your
hunger in check. This way, your body will use your energy stores and burn
more fat!
Myth #10: You can lose weight if you stop eating after 6 PM
Eliminating food after 6:00 p.m. is one way to restrict the total number of
calories you consume each day -- which is a good weight loss strategy, but it
won’t magically help you lose weight. Eating small, nutrient-rich snacks after
6:00 p.m. may even have some benefits, such as boosting muscle protein
synthesis. Even though eating after 6:00 p.m. doesn’t directly affect weight
loss, late-night snacking often leads to overeating.
People who eat in the evening should limit their snack to 200 calories or less,
avoid mixed meals and focus on one macronutrient. Depending on the type of
diet you follow, you may choose a snack that’s high in protein -- such as a
boiled egg or a few slices of nitrate-free turkey breast; or, if you prefer a
highcarb option, you can have a slice of whole-grain toast. If you have a
62 www.vaposstore.com
difficult time sleeping, eat a small amount of tryptophan-containing protein,
such as chicken or soybeans, together with complex carbs. Tryptophan helps
you sleep, but carbs are needed to get tryptophan into the brain Finally, have
your last snack 30 to 45 minutes before going to sleep to prevent indigestion
or acid reflux.
Myth #10: All fats make you fat. Carbohydrates are evil.
Gaining a little knowledge on “good” fats and “bad” fats can greatly help
improve your overall health and well-being. A simple breakdown goes like
this: trans fats and saturated fats are bad because they raise cholesterol and
the risk of heart disease. On the other hand, monounsaturated fats and
polyunsaturated fats have the complete opposite effect and are considered
good fats for your health.
Our body uses carbs to create energy. Good carbs are generally found in foods
that are high in fiber. Fruits are a great example because they contain natural
sugars and vitamins, plus they’re an excellent source of fiber. Bad carbs, such
as potato chips and sweets, can lead to obesity and high blood pressure.
Myth #11: Vegetarian diet, busted!
Meat doesn't have a monopoly on protein. In fact, almost all foods (except
alcohol and sugar) contain some. A half-cup of beans even has about the
same amount of protein as one ounce of meat. To get all of your essential
amino acids, focus on eating a variety of protein-packed plants, including
lentils, beans, nuts, seeds, and milk (almond works if you're cutting out
dairy). Bonus: Vegetarian diets tend to have higher levels of fiber,
magnesium, potassium, folate, carotenoids, flavonoids, and vitamins C and E
than omnivorous ones.
Trimming your meat habit (even just a little) could cut your risk of cancer,
diabetes, and heart disease. Even if you decide to go full-veg for health
reasons, it's OK to give in and have a buffalo wing during the game or a slice
of turkey on Thanksgiving. Pay attention to meat substitutes. Not all of them
are healthy, being often full of sodium, preservatives, and additives, so in
some cases, it's healthier to just eat the real thing. Remember, vegetarianism
doesn't have to be all or nothing!
63 www.vaposstore.com
If you're hungry on a no-meat diet, chances are you are doing something
wrong—namely, not getting enough fiber, fat, or protein. Fiber, the
indigestible part of a plant, literally keeps your gut full and stabilizes blood
sugar levels to prevent cravings, while fat and protein are both energy rich
and slow to digest. So, if your stomach is growling, grab a handful of nuts.
They're packed with a power combo of fiber, protein, and healthy fats.
If your energy levels do drop, you probably aren't getting enough vitamin B12
or iron. These nutrients are both rich in meat, but are also found in dairy and
eggs, and plenty of non-animal products are fortified with B12. To get the
most from iron-rich foods like spinach, lentils, chickpeas, beans, and cashews,
eat them alongside vitamin C-filled foods like oranges, tomatoes, and broccoli.
Vitamin C actually helps your body absorb more iron.
Myth #12: Water myths, busted!
Coffee, tea and soft drinks are sufficient sources of liquid!
They’re NOT. Caffeine causes dehydration, soft drinks are full of sugar or
sweetener.
Drinking water makes me bloated!
Drinking a lot of water very quickly might just temporarily bloat your tummy,
so listen to your body and slow down a bit. If you have real persistent bloating
issues it could be something else like a tummy bug or constipation so best
chat to your doctor about it.
It’s not healthy to drink water when eating!
Drinking (in moderation) while eating will balance your food intake and will
actually improve food digestion. This is why your doctor will always
recommend drinking before and during meals.
I shouldn’t drink water in the morning!
The morning is actually a great time to drink a glass of water! Drinking water
is healthy throughout the day. Just don’t go drinking 3 litres of water all at
once – at any time of the day. That’s not wise. And you’d need a toilet to be
really nearby.
64 www.vaposstore.com
I don’t sweat so I don’t need to drink water!
Yes, I work in an office with air conditionning. You still need to drink water,
even if you’re not thisty. Your body constantly loses water to balance its
temperature. You might feel superficially comfortable because any sweat is
discreetly evaporating, but you’re still losing water that you need to replace.
Myth #13: Mixing drinks gives you a worse hangover
Your head’s pounding, your mouth is dry and you can’t remember how you got
home. And then you recall that vodka shot, followed by a bottle of beer... and
a red wine nightcap. But mixing drinks doesn’t actually make you more drunk,
or give you a worse hangover. It’s all down to the total amount of ethanol (the
proper name for alcohol) you have consumed. And don’t fall for the ‘hair of the
dog’ either – it’s a myth that will simply prolong the agony as your body has to
process yet more booze!
Myth #14: Gluten free foods are healthier
Unless you have coeliac disease (just 1% of the population) there is no need
to reach for the pricey gluten-free options in the supermarket.
In fact, a lot of gluten-free products are much higher in fat, salt and sugar.
Meanwhile, if you think you may have the condition, giving up gluten will
simply make it much harder for you to get a proper diagnosis.
Myth #15: Red meat is bad for you
For some people, meat is not necessary, especially as the main part of their
diet. For others, meat at least once a day is absolutely necessary. These are
people who suffer form low iron, need more protein or often feel weak. It
depends on what your body needs.
If you do eat meat, opt for organic wherever possible. This way you know the
animal were raised with organic feed, didn’t receive hormones or pesticides,
and treated more humanely. If possible, also shoot for locally raised. For
seafood, use the sustainability guide to determine what the best choices are.
Red meat is rich in protein and a variety of vitamins and minerals. But you still
shouldn’t each too much as studies show that eating large amounts increases
the risk of bowel cancer. The Department of Health recommends a maximum
of 70g of red or processed meat each day, with the emphasis on eating more
fresh meat. Swap to fish and chicken.
Myth #16: The three-second rule
65 www.vaposstore.com
Sorry, but that strawberry you just dropped on the kitchen floor becomes
contaminated with bacteria within milliseconds so that three-second rule is
useless.
Myth #17: Sugar causes kids to be giddy
There’s no evidence that sugar causes children to become hyperactive.
But regularly eating sugary foods and drinks is proven to increase the risk of
tooth decay and large amounts have been linked to obesity in both children
and adults. Sugary drinks in particular are thought to result in bigger weight
gains and make us more prone to getting type 2 diabetes. Children aged four
to six should have no more than 5tsp free sugars a day, and six to 10 year
old, a maximum of 6tsp.
Myth #18: Feed a cold, starve a fever
There’s no medical reason to limit foods when you’re feverish – but you might
have less of an appetite meaning you can’t tolerate many foods. The raised
temperature with a fever actually increases your metabolic rate, which burns
more calories, so it actually becomes more important to take in extra calories.
The priority though should be making sure you drink plenty – all the sweating
that goes with a fever means your losing more fluid than normal and so can
quickly become dehydrated.
Myth #19: Eggs should be avoided because of their high cholesterol content
For years the humble egg has been considered a health risk due to its high
cholesterol content – but health experts now know that the cholesterol in food
has little impact on our blood cholesterol.
Instead, it’s high intakes of saturated fats that increase the cholesterol in our
blood, putting us at risk of heart disease. Eggs are also a good source of
inexpensive, high quality protein – great if you’re a vegetarian – as well as
many other nutrients including zinc, iron and vitamin D.
Myth #20: Frozen and canned fruits and vegetables are less nutritious than
fresh ones
Fruit and veg that are to be canned or frozen are usually processed very
quickly after they’ve been picked. This means they retain most of their
vitamins and minerals.
In contrast, many ‘fresh’ fruit and veg may have travelled long distances,
been stored for some time, and then spent days on the supermarket shelves
66 www.vaposstore.com
and in your kitchen, during which time, many nutrients such as vitamin C and
folate (a B vitamin) will have been lost.
Myth #21: Healthy Eating On-the-Go Is Impossible
It is far better to make your own food and Vapos lunch bag is a great meal
companion on-the-go. However sometimes this isn’t possible. Most fast food
restaurants and convenience stores offer a limited amount of healthy foods,
but there are options for eating on the go.
First, try the salad or “hot bar” at your local (healthy) grocery store. You’ll find
plenty of healthy eating options at these. You can also look in the produce
section for fresh, cold-pressed juices at most grocery stores, which means
that you can get plenty of servings of fruits and veggies. You can also look for
healthier, less-processed options at a few fast food places. Some chains are
starting to make better choices as far as the quality of their products. Look for
places that use grass-fed beef, organic chicken, organic tofu, and plenty of
fresh vegetable options.
It’s advisable to be a picky diner when dining out. Don’t be afraid to ask for
modifications to menu items. If you order vegetables, ask that they be cooked
in olive oil, not butter. Ask for half of your entrée to be boxed before it’s even
brought out. Ask for sauces and dressings to be served on the side instead of
on the dish or salad. There are tons of calorie traps lurking at restaurants, but
if you’re smart, you can work your way around them. Also, keep your taste
buds on their toes and incorporate new healthy foods to keep things from
getting boring.
Myth #22: Fasting Helps You Lose Weight and Detox
Straight up fasting (not for religious or cultural purposes) is not a great idea.
Eating absolutely nothing for days on end will definitely give your body time to
shed some excess weight, but it will also kick it into full-on starvation mode,
causing you to hold onto everything you eat once you do again start eating.
And honestly, you don’t learn much from not eating anything, besides what it
feels like to be starving.
This is where a Detox or Cleanse comes into play. Instead of fasting
completely, you can consume juices, smoothies and fresh produce to give
your body a break, but still nourish it while you do so. Most cleanses focus on
bombarding your body with large doses of nutrients, from juices and whole
foods, so it becomes a part of your lifestyle, not just a temporary fix. A
healthy cleanse, versus a fast, will leave you with new habits and techniques
to incorporate into you new, healthy lifestyle.
67 www.vaposstore.com
Myth #23: No pain, no gain!
While it’s absolutely true that you should push yourself and try to extend the
limits of your endurance when you exercise, it’s not true at all that the best
workouts are the ones that leave you feeling horrible, sore, and beat up the
next day. However, some muscle soreness is unavoidable, especially if you are
new to exercise. It’s important to remember that your workouts should still be
challenging, but if you’re experiencing pain, you should stop. In fact, if your
workouts hurt, you probably won’t be as motivated to continue them, which is
exactly the opposite of what your workouts should be.
Myth #23: You need a sports drink when exercising to replenish your body’s
electrolytes, minerals etc
This is particularly true only for those high-intensity exercises that last longer
than an hour, such as a marathon or triathlon to improve performance. The
sports drinks provide water to replace what is lost in sweat and sugar
(glucose). As for low-intensity exercise though, or people who just hit the
treadmill for a half-hour every night after work, or bike around town on the
weekends, they are not necessary at all. On the contrary, if you are exercising
with the goal of losing weight, the calories in the sports drink you consume
might offset the calories you burned during exercise.
Myth #24: You need to take supplements to build muscle
Supplements can help, especially if you’re a bodybuilder or strength trainer,
but the typical person who does some weight training two or three times a
week to stay fit and build a little muscle mass doesn’t need to chug creatine or
protein shakes in order to build muscle. Protein can be easily obtained from
food, meaning that supplements are unnecessary. No one’s telling you to skip
the protein shake if you think it’s tasty and enjoy it, but remember it’s
essentially another meal—a caloric intake you may not need if you’re just
going to go home and make dinner—which, if you make something rich in
protein as well as other vitamins and nutrients, will give you the benefits of
the shake in a more complete package.
Myth #25: What is wrong with just skipping breakfast, having a light lunch
and a huge dinner?
It is so important to eat your biggest meal in the morning followed by smaller
meals as the day goes on. Eating a full breakfast wakes your metabolism up
and gives you the fuel to function throughout the day, leading to weight loss
goals.
68 www.vaposstore.com
The first reason is that people who eat breakfast are much less inclined to
snack throughout the morning. For example, if you had a good breakfast of
fruit and low- sugar cereal in the morning, your chances of visiting the
vending machine at work around 10:30am diminish significantly. Of course, as
you recall from our previous discussion on eating more frequently, this doesn’t
mean that you shouldn’t eat something between breakfast and lunch. It
simply means that, since you won’t be extremely hungry at 10:30am (because
you skipped breakfast), you’ll be less inclined to eat anything that you get
your hands on; such as a nice donut that your co-worker was kind enough to
offer you. In other words, by starting your day in a nutritious way, you’ll have
more control over what you eat throughout the day.
The second reason is more aligned with metabolism-boosting. Studies have
shown that metabolism slows during sleep, and doesn’t typically get going
again until you eat. Therefore, starting the day with breakfast is like
kickstarting your metabolism. You’ll actually burn more calories throughout
the day, simply by eating breakfast (hey, who knew?!).
Remember: as you eat your breakfast, control both the portion and the
contents. You don’t want to eat to the point of complete fullness; because,
remember, you want to eat throughout the day and you won’t be able to do
that if you’re stuffed.
At the same time, beware of high-fat breakfasts. Studies have shown that
high-fat breakfasts, such as those that include bacon and sausage, not only
deliver lots of calories (there are 9 calories for every gram of fat, as compared
to 4 for every gram of carbohydrates and proteins, respectively).
But they also can make you very hungry again, very soon! So in addition to
having ingested a lot of fat (and hence a lot of calories), you’ll typically find
yourself rather ravenous again in a few hours.
Alternatively, breakfasts that are high in fiber take longer to digest, and thus,
the body won’t be hungry again for a while. This is something to bear in mind;
and it may explain why many people who eat breakfast find themselves
painfully hungry by lunchtime; it’s not their “overactive metabolism” at work;
it’s the high fat content, which has been swiftly digested.
69 www.vaposstore.com
Tips for Managing Life at Work Start Finishing the Stuff that Matters
Effective individuals master a set of skills that enable them to take charge of
the workload, and say adios to the often intense stress of work overload. Here
is a sampling!
Time Skills
At the core of time management is a crucial shift in direction: Center on
results, not on being busy. Many individuals spend their days in a fury of
activity, but accomplish very little, as they're not concentrating their effort on
the affairs that matter the most.
To begin managing time effectively, you require goal setting. When you
understand where you're going, you are able to then work out what precisely
needs to be done, in what order. Without suitable goal setting, you'll fool away
your time on a disarray of conflicting precedences.
Individuals tend to disregard goal setting as it requires time and effort. What
they neglect to consider is that a little time and effort injected now saves an
tremendous amount of time, effort and thwarting in the future.
Prioritizing what needs to be done is particularly crucial. Without it, you might
work very hard, but you won’t be accomplishing the results you want as what
you're working on isn't of strategical importance.
Many individuals have a “to-do” list of some form. The issue with many of
these lists is they're just a accumulation of things that need to get done.
There's no rhyme or reason to the list and, because of this, the work they
accomplish is just as unstructured. To work with efficiency you need to work
at the most crucial, highest value tasks. This way you won’t get caught
clambering to get something vital done as the deadline comes near.
Having a plan and recognizing how to prioritize it is one affair. The succeeding
issue is recognizing what to do to minimise the disruptions you face during
your day. It's widely known that managers get very little continuous time to
work at their priority tasks. There are calls, data requests, queries from
70 www.vaposstore.com
employees, and a whole host of issues that pop up out of the blue. Some do
need to be addressed straightaway, but others need to be handled.
“I’ll get to it afterwards” has led to the ruin of many a good employee. After
too many “laters” the work stacks up so high that any job seems
unsurmountable. Procrastination is as enticing as it is lethal. The best way to
beat it is to acknowledge that you do dillydally. Then you need to work out
why. Perhaps you're afraid of bombing? When you know why you
procrastinate then you are able to plan to get out of the habit. Reinforce
yourself for getting jobs completed, and remind yourself on a regular basis of
the ugly effects of not doing those tedious tasks!
Much of time management boils down to effective scheduling of your time.
When you recognize what your goals and precedences are, you then need to
understand how to go about making a schedule that keeps you on track, and
protects you from tension.
This means comprehending the factors that bear upon the time you have
useable for work. You not only have to schedule priority jobs, you have to
leave room for disruptions, and time for those unforeseen events that
otherwise bring bedlam to your schedule. By producing a rich schedule that
reflects your precedences and well as backs up your personal goals, you've a
victorious combination: One that will let you control your time and keep your
life in equilibrium.
Goal Setting Skills
If you prefer to succeed, you need to set goals. Without goals you miss focus
and direction. Goal setting not only lets you take charge of your life's
direction; it likewise supplies you a benchmark for regulating whether you're
really succeeding. Consider it: Having a million bucks in the bank is only proof
of success if among your goals is to accumulate wealth. If your goal is to
exercise acts of brotherly love, then keeping the income for yourself is
abruptly different than how you would specify success.
To achieve your goals, you need to know how to set them. You can not merely
say, "I wish." and expect it to happen. Goal setting is a procedure that begins
with deliberate consideration of what you want to accomplish, and ends with a
lot of hard work to really do it. In between there are a few very well outlined
steps that go past the particulars of each goal. Recognizing these steps will let
you devise goals that you are able to achieve.
71 www.vaposstore.com
As you set goals for yourself, it's crucial that they propel you: This means
making a point that it is something that's significant to you and there's value
in accomplishing it. If you've little concern in the final result, or it's irrelevant
given the bigger picture, then the probabilities of you putting in the work to
make it happen are low. Motivation is keystone to accomplishing goals.
The physical act of putting down or writing a goal makes it actual and
tangible. You've no self-justification for forgetting about it. As you compose,
utilize the word "will" rather than "want to" or "may". For instance, "I will
increase my revenue by 10% this year." Not, "I would like to increase my
revenue by 10% this year." The first goal statement has mightiness and you
can "see" yourself increasing revenue, the second lacks passion and gives you
an out if you get sidetracked.
Making an action plan is often neglected in the procedure of goal setting. You
get so centered on the result that you forget to plan all of the steps that are
required along the way. By writing up the individual steps, and then crossing
each one off as you finish it, you'll recognize that you're making progress
toward your elemental goal. This is particularly crucial if your goal is large and
demanding, or long-run.
Remember, goal setting is an “in progress" process not just a means to a
finish. Establish reminders to keep you on track and think to review your goals
unceasingly. Your end goal might remain quite similar over the long-run but
the action plan you set for yourself along the way can alter significantly. Make
certain the relevance, value, and necessity stay high.
Goal setting is much more than merely saying you wish something to happen.
Unless you distinctly specify precisely what you want and comprehend why
you want it the first place, your likelihood of success are substantially
reduced. By following these rules you are able to set goals confidently and
savor the satisfaction that comes along with knowing you accomplished what
you set out to do. What will you resolve to achieve toady?
Prioritization Skills
Prioritization is the requisite skill you need to make the very best use of your
efforts, and those around you. It's especially crucial when time is fixed and
demands are seemingly inexhaustible. It helps you to spend your time wisely,
freeing people up from more insignificant tasks that can be served later.
72 www.vaposstore.com
With beneficial prioritization you are able to bring order to bedlam, massively
cut stress, and move onward with success. Without it, you'll stagger around,
drowning in competing needs.
At a simple level, you are able to prioritize based on time restraints, on the
possible profitability or advantage of the task you are facing, or on the
pressure level you're under to complete a task:
• Prioritization established on project value or profitableness is likely the most
commonly-used and intellectual basis for prioritization. Whether this is
established on a subjective hypothesis at value or a advanced financial
valuation, it oftentimes gives the most effective outcomes.
• Time restraints are crucial where others are depending upon you to
complete a project, and especially where this undertaking is on the vital path
of a significant project. Here, a little amount of your own sweat can go a
very long way.
• And it's an audacious (and possibly foolish) individual who holds out on his
or an upper level pressure to finish a chore, when that pressure is fair and
legitimate.
Begin by writing down all of the undertakings that you need to get done, and
if they're big, break them down into their component part factors. If these still
appear big, break them down once more. Do this till you have named
everything that you have to accomplish, and till jobs will take no more than
one to two hours to get done. This might be a big and daunting list, but our
next step gets in there and makes it manageable!
Following, work through these tasks apportioning priorities from A (very
crucial, or very pressing) to F (insignificant, or not at all pressing). If too many
jobs have a high precedence, work through the list once more and bump the
more insignificant ones. Once you have done this, re-script the list in priority
order.
You'll then have a accurate plan that you are able to utilize to do away with
the troubles you face. You'll be able to take on these in order of importance or
urgency. This allows for you to separate crucial jobs from the numerous time-
consuming piddling ones!
Focusing Skills
There is so much to do that we commonly endeavor to multi-task and do
everything at one time. If you split up your attention, everything you attempt
to do will suffer. What you center on grows.
73 www.vaposstore.com
Employing focus in life is not that difficult. Plan every day at the start. What is
genuinely significant? What needs to be managed now? Make a separate list of
only the crucial things. Remember this list had better as well include your
exercise, your time with your kids, and so forth. These things are significant.
It's crucial not to work this like a usual to do list and just work your way
through with it. You need to in reality schedule these tasks into your day also.
Now is where centering moves into place. When you get hold of the time you
set aside for a task you are able to exclusively center on the given task. You
need to close down your e-mail, send the telephone straight to voicemail and
obtain a quiet space. If you need to utilize the computer or net for your task it
is imperative that you close every separate unnecessary open window or tab.
The enticement to hit refresh and just get a look at e-mails can be
overpowering. The worst distraction can be sites like Twitter or Facebook. If
the tabs or windows are not open it would take a conscious decision from you
to check out Twitter or your e-mails, and now you know that it would be
damaging to your centering and you are able to make the correct decision.
The more kempt your screen, your desk, and so forth, the easier it will be for
you to apply suitable focus.
So keep it simple: what will you do, when will you do it, and just switch off
any distractions as much as you can. Once you first do this you might find you
are enticed to check your voicemails, look at e-mail, and so forth. But every
time you go to do it, block yourself, remember the power of centering, and go
back to the task close at hand. We guarantee you'll get faster and better at
everything you do. And when you get more done in less time you'll create
more free time to do what you wish to do.
Scheduling is the procedure by which you view the time available to you, and
plan how you'll utilize it to achieve the goals you've identified. By utilizing a
schedule correctly, you can:
- What you are able to honestly accomplish with your time;
- Plan to make the fullest use of the time useable;
- Leave enough time for matters you utterly must do;
- Maintain contingency time to address 'the unforeseen';
- Minimise tension by avoiding over-commitment to other people.
74 www.vaposstore.com
A well thought-through schedule lets you handle your commitments, while still
leaving you time to do the matters that are crucial to you. It's consequently
your most crucial artillery for beating work overload.
Scheduling is better done on a steady basis, for instance at the start of each
week.
Begin by distinguishing the time you want to make usable for your work. This
will depend upon the design of your job and on your personal goals in life.
Following, block in the processes you utterly must take to do a beneficial job.
These will often be the matters you're evaluated against. For instance, if you
manage individuals, then you must make time usable for training, supervision,
and dealing with subjects that arise. Likewise, you must allow time to
communicate with your boss and key individuals around you. Reexamine your
To Do List, and schedule in the high-priority, pressing activities, likewise the
all-important maintenance tasks that can't be assigned and can't be averted.
Following, block in pertinent contingency time. You'll learn how much of this
you require by experience. Commonly, the more irregular your job, the more
contingency time you require. The truth of many people's work is of constant
disruption: Obviously, you can't tell when disruptions will happen. But, by
leaving space in your schedule, you give yourself the flexibility to rearrange
your schedule to respond effectively to pressing issues.
What you now have left is your "discretional time": the time usable to deliver
your priorities and accomplish your goals. Go over your prioritised To Do List
and personal goals, appraise the time required to accomplish these actions,
and schedule them in.
By this time, you might find that you've little or no discretionary time usable.
If this is the event, then revisit the suppositions you used in the first 4 steps.
Query whether things are utterly essential, whether they can be assigned, or
whether they can be done in an abridged way.
Remember that among the most crucial ways individuals learn to accomplish
success is by maximising the 'leverage' they can accomplish with their time.
They step-up the amount of work they can handle by delegating work to
others, spending money outsourcing key jobs, or utilizing technology to
75 www.vaposstore.com
automate as much of their work as conceivable. This frees them up to
accomplish their goals.
The key to moderating this destructive habit is to realize when you begin
procrastinating, comprehend why it happens and take active steps to handle
your time and consequences better.
Follow these measures to deal with and curb procrastination:
• Stop Putting It Off. Realize that you are dillydallying!
If you're truthful with yourself, you likely recognize when you're
procrastinating. But here is a self test.
- Filling up your day with low priority jobs from your to accomplish list.-
Reading e-mails many times without beginning work on them or resolving
what you’re going to do with them.
- Sitting down to begin a high-priority job, and almost instantly going off
to get coffee.
- Leaving an item on your list for days, even though you know it's
crucial. - Regularly stating "Yes" to insignificant jobs that other people ask
you to do, and filling your time with these rather than getting on with the
crucial jobs already on your list.
- Awaiting the “correct mood” or the “correct time” to tackle the crucial
task impending.
Why you dillydally can depend upon both you and the job. But it's crucial to
comprehend which of the 2 is relevant in a given spot, so that you are able to
pick out the best approach for defeating your reluctance to get moving. One
cause for procrastination is that individuals find a certain job obnoxious, and
try to avoid it because of that. Near tasks have obnoxious or dull aspects to
them, and frequently the best way of dealing with these is to get them over
and through with fast, so that you can center on the more gratifying aspects
of the task.
A different cause is that individuals are disorganized. Organized individuals
manage to fend of the enticement to dillydally, as they'll have things like
prioritized to-do lists and agendas which accent how crucial the piece work is,
and identify exactly when it’s due. They’ll likewise have planned how long a
job will take to do, and will have figured out back from that point to discover
when they need to get going in order to avoid it being late. Organized
76 www.vaposstore.com
individuals are likewise better placed to avoid procrastination, as they know
how to break the work down into manageable “steps”.
Procrastination is a habit – a deep-rooted pattern of conduct. That means that
you won’t just better it overnight. Habits only quit being habits when you've
persistently stopped doing them, so use as many plans of attack as possible to
maximize your chances of whipping procrastination.
• Constitute your own reinforcements. For instance, promise yourself a piece
of mouth-watering food at lunch if you've accomplished a certain task. And
make certain you notice how good it feels to complete things!
• Ask somebody else to check on you. Peer pressure does work!
• Discover the obnoxious effects of NOT doing the job.
• Calculate the cost of your time. You are getting paid to do the things
someone thinks are important, you're not returning value for money if you're
not doing those things. Shame yourself into getting moving!
Remember: the longer you are able to spend without procrastinating, the
bigger your chances of breaking this destructive habit permanently!
Disruptions commonly happen when there's a conflict of priorities between
yourself and a fellow worker. Disruptions absorb time like a sponge. Block off
conflicts and you contain the disruptions.
- Are you utilizing disruptions as an excuse to avert your work? Once you've
been disturbed, it can be very enticing to use this as an excuse stop what
you're doing. Note down a reminder of where you were prior to your
disruption, and make certain that you come back to it straight after. - Do you
begin one task before finishing the first? How would it feel if you merely
finished just ONE matter before beginning another? Incompletions debilitate
your energy. While accomplished work does take more time at first, it will
save you time in the long-term.
- Do you dillydally? Stop dillydallying and Take Action - do it at once!
77 www.vaposstore.com
- Are you unhinged? Switch off the radio, close the blind if the outside world is
disquieting you, and face your desk away from the door.
- At the office, move out visitors chairs to discourage co-workers from making
themselves comfy. At home, ask acquaintances to call before they show up -
after all, you wouldn't want them to have a pointless trip!
- Do you use voicemail? If so, begin using it for a few hours a day so that you
are able to have continuous time to get on with your work. If your company
policy demands customers to speak to a "real individual", how about asking a
co-worker to take messages for you? You are able to then reciprocate when
they need some calm time. Return the calls later in the day and begin
assuming the habit of having a "call hour" daily. By grouping your calls
together, they'll take less of your time since they're no longer disruptions.
You now hold control.
- Don’t draw out a conversation or do anything to extend an disruption. If
somebody visits your desk or calls you, stand. It's less comfy to have a
conversation while standing and they tend to be shorter as a consequence. -
Try to schedule some "me time" daily. This is time where you are able to
close your door, post the Do Not Disturb Sign, and get along with your work.
You should likewise schedule time where you're available to see people. Once
you train people, they'll soon get used to the idea that you're only available
between ten and twelve every day.
Here are a few words to help you to get the message across that you're busy -
without insulting anybody!
• Sorry, I can't talk right this minute, but I'll be free after eleven if you'd like
to ring back then?
• I'm just going out the door - can I call you back 1st thing tomorrow?
• It's been dandy speaking with you, but right now I need to finish a report.
Let's speak again tomorrow / next week.
Encourage e-mail I instead of perpetually being disturbed, encourage
colleagues to share queries and thoughts by e-mail. You are able to then
respond at a time that's handy for you.
Organizational Skills
If you think about it, being organized is one of the most essential factors in
being productive. You do not need to be extremely rigid in order to be
organized, but you do need to be conscious of and conscientious about
everything that goes into your work day. Getting things done means being
78 www.vaposstore.com
organized with your time, the supplies and equipment you use, and your
expectations.
You can think of someone who is disorganized, and how it affects his work. He
may rush willy-nilly into and through the work day, miss appointments, be
unsure of what he should accomplish, and be careless with the supplies or
equipment he works with during the day. This is a person who does not get
things done, because being disorganized prevents him from being productive.
You will get much more accomplished in a shorter period of time if you are
well-organized. You can begin by making a basic schedule of what you need to
do and when it needs to be done. You can make sure that you know in
advance where all of your supplies are located, so you will not waste time
looking for something when you need to use it.
Being organized with both time and material items is not difficult at all.
However, if you have not yet cultivated this habit, it might require a bit of
practice before it begins to feel completely natural for you. Preparing an
outline of your work day will help you to be where you need to be, and to get
things done on time. Keeping all of your supplies neat and organized will help
you to avoid wasting time and becoming frustrated over not being able to
readily find items when you need them.
When your goal is to increase your productivity-- to get things done-- being
organized is an essential factor. If you are one of the many people who has
not yet developed this positive habit, the results may astound you. You will
soon see that you are accomplishing much more, doing a better job, and
ending up with results that are more satisfying. Becoming better-organized in
every aspect of your work life will greatly enhance your productivity.
Delegation Skills
There are two different types of delegating which are both negative. Both can
inhibit productivity, rather than increase it. If you recognize either of these
factors in your work life, you can begin changing them for better results.
The first negative form of delegating involves the person who wants to do
everything by himself. While this may sound positive at first, it actually is not
positive at all. The person who insists on taking on more work than he can
reasonably do, or work he is not fully capable of performing on his own, not
only makes himself less productive but also affects the productivity of
everyone who is counting on him to do the job. Whether he is afraid to ask for
79 www.vaposstore.com
help, or whether he is simply boastful, it can slow everyone else down as well
as himself.
The second negative form of delegating involves the person who shirks his
own responsibilities. He may ask others to do tasks which he really should be
doing himself. Not only is he not carrying his own weight, he is taking up
other people’s valuable time.
Positive delegating is sensible. When you acknowledge that you cannot do
everything, and that you cannot do everything equally well, you are boosting
your own productivity in addition to the productivity of those around you.
When you have a very large or very tough assignment or project, asking
others for assistance will help in getting the job done, and getting it done
quicker. Instead of looking at delegating as an admission of weakness or
incompetence, you are acknowledging the scope of your own role and your
own capabilities. This, in turn, will give others the opportunity to pitch in and
help to get the job done.
Delegating for the sake of doing less than you can do, or less than you should
reasonably be expected to do, is always negative. However, when you are up
against more work than you can reasonably do on your own, or work which
you are not capable of completing on your own, delegating is the sensible
solution. When a job needs to be done, and on time, and well, teamwork will
give the best results.
Motivational Skills
We have all heard people state that they were “not motivated” as an excuse
for not getting things done. In most cases, this is a polite way of saying that
they are lazy. In the real world, where productivity and success are essential,
motivation is a key element. If it does not come naturally to you, you can
examine ways to increase your own motivation, and put it into action every
day.
The more motivated you are, the more you will get done. One way you can try
to increase your motivation is to both enjoy and appreciate your
accomplishments. Instead of holding off until you have attained your goal,
begin by enjoying and appreciating every task you complete along the way.
While you should not want to waste time or become side-tracked, giving
yourself a figurative pat on the back for tasks completed well and correctly
80 www.vaposstore.com
can be a great way to increase your motivation. You will want to do more; and
you will want to continue to excel.
When you do this, it will also help to increase your stamina. Rather than
feeling overwhelmed by one main goal on the horizon, which can leave you
tired and stressed, it can make you feel more energetic and better prepared
for the next task.
It is easy for a person to lose his sense of motivation when he feels that he is
not accomplishing anything. This can result in him not feeling very good about
what he does, and even doing less. Fortunately, it is not difficult to reverse
this pattern and come out on top. When you get into the habit of feeling glad
about every task you complete, and have pride in each and every
accomplishment, it will increase your motivation to do even more, and to do
better each time.
As motivation and energy are connected, you will also see that you have much
more energy for all of the tasks in front of you. No matter how large your
ultimate goal happens to be, or how much time and work you need to put into
it to accomplish that particular goal, you will be pleasantly surprised at how
much more smoothly it all progresses. As both your motivation and your
energy increase, you will get more and more done. You will see how great
productivity can be each day.
Communications Skills
Whether you work on your own or in a busy office, good communication skills
should be a standard part of your everyday work life. The better you become
at these skills, the more you will get done. In turn, everyone you work with
can become more productive.
Some people need to be reminded that good communication skills include
knowing the difference between fruitful communication and pointless
timewasting. You may have someone in your office who likes to “visit” with
coworkers throughout the day, or always seems to be talking on his or her
phone. This type of social activity is not appropriate for the workplace. It
prevents the job from getting done.
Good communication skills in the workplace can generally be summed up in
two categories. There is the type of communication which should be as direct,
brief, and to the point as possible. You can say whatever needs to be said, or
81 www.vaposstore.com
ask a question, or clarify something, without wasting your own time or the
other person’s time. The other type of communication is the one which
involves giving, receiving, or exchanging information. You may need to fill
someone in on an aspect of the job, or request a detailed explanation about a
project. In most cases, these are the only forms of communication which
enhance the workplace and increase productivity.
Good communication skills also involve being receptive to, and listening to,
what the other person is saying. Simply waiting your turn to speak is a
negative habit which should have been shed in childhood. If you have not yet
developed the habit of good listening skills, it can be helpful to practice this
habit during your free time. If you occasionally have lunch or breaks with your
coworkers, this can be an excellent time to develop your listening skills.
Practicing good communication skills in the workplace saves time. When
questions, answers, and explanations are fully received when they are first
spoken, it eliminates the need for repetition. It also gives the other person the
message that what he is saying is valuable. When everyone is “on the same
track,” everyone will get more done.
Why Is Good Office Posture So Important to Your Health?
A comfortable working posture with a natural alignment of all your joints from
head to toes is extremely important for your health and we will guide you
through the entire process. In order to maintain neutral body postures while
working at the computer workstation, you should be considering the following
instructions:
• Ensure that your hands, wrists, and forearms are in a row, straight, and
almost parallel to the floor.
• Ensure that your head and torso are in-line with head slightly bent forward,
facing towards the front, and balanced.
• Ensure that your shoulders are at ease with upper arms hanging normally at
the sides of your body.
• Ensure that your elbows are close to your body and bent between 90 and
110 degrees.
• The feet should be either supported by a footrest or should be relaxing on
the floor.
82 www.vaposstore.com
• While leaning back or sitting in a vertical position, ensure that your back is
supported fully with firm hold on the lumbosacral area.
• Your seat should be well padded in order to support your hips and thighs.
• Ensure that your knees and hips are in almost the same height with your
feet slightly forward.
Even though you are positioned in the best of the postures at your
workstation, it is not healthy to continue in that posture for long hours. It is
ideal to change your position every now and then. The following are some tips
to reduce your strain from continuing in the same posture in front of
your computer.
• Your chair and backrest have to be adjusted at regular intervals.
• Your fingers, hands, arms, and torso need to be stretched periodically.
• You need to stand up, stretch your back muscles, and stroll around for a few
minutes now and again.
Let's now see some examples of changes in body postures that ensure
neutral body positioning:
- Vertical Sitting Posture
The neck and torso of the user are more or less vertical and in a row, the
thighs are almost horizontal, with vertically positioned lower legs.
- Traction Posture
The legs, torso, neck, and head of the user are more or less in a row and
vertical. The body weight of the user is either shared by both the legs or may
elevate to a single leg.
- Declined Sitting Posture
The thighs of the user are inclined, the buttocks are higher than the knee and
the angle between the thighs and the torso is greater than 90 degrees. The
torso is vertical or slightly stretched out and the legs are vertical.
- Reclined Sitting Posture
The torso and neck of the user are straight and tilt back between 105 and 120
degrees from the thighs.
83 www.vaposstore.com
Even if the work environment is absolutely suiting all your requirements and
comfort levels, it may still lead to unwanted stresses and strains if good habit
is not cultivated. Prolonged, static postures will inhibit blood circulation and
take a toll on your body. Try the following:
• Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour
of work, take a break or change tasks for at least 5- 10 minutes. Always try
to get away from your computer during lunch breaks.
• Avoid eye fatigue by resting and refocusing your eyes periodically. Look
away from the monitor and focus on something in the distance.
• Rest your eyes by covering them with your palms for 10-15 seconds.
• Use correct posture when working.
• Keep moving as much as possible.
Computer work, when viewed from a total body outlook, may seem to be an
effortless activity, whether it's for a job or for fun. But, if the user performs
highly repetitive tasks for prolonged periods in the same posture, it may cause
discomforts in localized areas of the body. For instance, everybody depends
on the mouse while working on the computer. If this is used for a few
minutes, it should not be a problem for most users. But performing this task
continuously for more than a few uninterrupted hours can expose the small
muscles and tendons of the hand to hundreds or even thousands of
activations
(repetitions). The user may not get enough time between activations for rest
and recovery, which can cause localized fatigue, wear and tear, and injury.
Similarly, if the user maintains static postures continuously, such as viewing
the monitor without taking a break, it can fatigue the muscles of the neck and
shoulder that support the head.
Try to vary your tasks and workstations so that you get ample time to recover
from the outcome of your activity. Different ways are being practiced to
provide recovery time for overused muscles.
- Design your workstation in such a way that you can easily change your
working postures according to your convenience. It is always safe to select
adjustable furniture for the workstation that allows you to shift to different
seated postures every time you want to. This helps different muscle groups
to provide support while others rest.
84 www.vaposstore.com
- Your work area should be spacious enough to let you use the mouse with
either hand alternately. Thus the tendons and muscles of the free hand get
enough relaxation.
- Reduce your dependence on the mouse and use more of shortcut keys. For
example, you can use Ctrl+S to save, Ctrl+P to print etc. Certain jobs do
require more dependence on the mouse. Users in such professions should
learn to use more shortcut keys.
- Jobs that involve more repeated tasks or prolonged static postures may lead
to muscular strain. The users should forcefully take several short breaks or
relaxed pauses. The users should stand, stretch, and move around during
such breaks. This increases blood circulation and gives enough time for the
muscles to relax.
- Try to mix computer tasks and non-computer tasks alternately in all possible
situations. This encourages the movement of different parts of the body by
using different muscle groups.
The following work process suggestions may also help reduce repetition.
# Task Rotation or Job Enlargement - Doing the same job for
prolonged hours in front of the computer is monotonous as well as tiring. If
your job involves a variety of other tasks too along with the computer job,
manage your time and mix the tasks so that you don't have to strain yourself
from doing the same job for long time. Other non-computer tasks such as
photocopying, phone work, filing papers, cleaning up, etc. can be done taking
short breaks.
# Micro Breaks or Rest Pauses - You need to make it a habit to
take short rest pauses while doing computer tasks. It is recommended to take
short breaks frequently to avoid any kind of stress or strain. You can look at a
farther distance, stretch your arms and feet, get up from your chair, or walk
for sometime every hour taking a five-minute break. By taking such brief rest
pauses, you are giving ample time for your muscles and tendons to recover.
“A healthy mind in a healthy body” - this saying is true even for computer
users. While working on the computer, your body is at rest and gets typically
no exercise. Computer users tend to go out of shape and gain weight apart
from the other health problems discussed throughout this chapter. In the long
run, these lead to all kinds of ailments. Why does this happen? Because you
become so engrossed in your work that you forget how long you have been
sitting in front of the machine! And most badly, you don't get time for
workouts in the mornings or evenings due to the tight work schedule.
85 www.vaposstore.com
We have time for anything and everything, but when it comes to workouts, we
hardly have time. Let's have a look at some common and refreshing exercises
that keeps you fit all day long. These can be done even at your work place
during your micro breaks and short breaks.
• Eyes:
To the sides: Focus both eyes to your sides, together. Do so to the left and
right sides alternately five times each, without turning your neck or head.
Up and down: Similarly, do so to top and bottom five times each alternately.
Ensure that your head and neck are steady and are not moving while you
move your eyes.
Rotation: Now, rotate your eyes as to form a circle, both eyes focusing
together at each point, five times in the clockwise direction and five times in
the anticlockwise direction. This exercise can be done at your own comfortable
pace.
• Neck:
To the sides: Breath in, turn your neck to your right side and bring back to the
normal position while you breathe out. This is done five times each to both
right and left sides alternately.
Up and down: Similarly, breathe in and tilt your neck up so as to look at the
roof. Now, bent down so that your chin touches your body while you breathe
out. This is done alternately up and down five times each at your own pace.
Rotation: Now, rotate your neck as to form a circle while you breath normally.
While you rotate, your head should be bent down first taking it to one
shoulder, then bending back, now touching the other shoulder, and then
coming to the initial position. This is done five times in the clockwise direction
and five times in the anticlockwise direction. Never overstrain yourself while
you do this exercise. The number of times can be reduced according to your
convenience and health.
• Wrist Rotation:
Stretch both arms straight to the front with closed fists. Rotate both the fists
together ten times in the clockwise direction and ten times in the
anticlockwise direction. Do ensure that only your fists are rotating and the rest
of your arms are stationery.
86 www.vaposstore.com
•Elbow Rotation:
Bend your hands towards the front and hold your shoulders with your palms.
Now, rotate your elbows ten times in the clockwise and ten times in the
anticlockwise direction.
Whole hands, small circles: Stretch both hands to the sides holding your
palms straight up perpendicular to the hands. Now, make small circles with
both palms ten times in the clockwise and ten times in the anticlockwise
direction. Note that the smaller the circle, the better relaxation to your hands.
This is an excellent exercise for those who have to sit in front of the computer
for very long hours.
Whole hands, big circles: Stretch your hands to the sides. Make big circles (as
big as possible) with both the hands ten times in the clockwise and ten times
in the anticlockwise direction. The number of times can be increased gradually
as this becomes less strenuous. All these exercises can be done while you
relax in your workstation seat. If you prefer doing them at home or in
standing postures, you can stand in the “attention” posture.
•Back
Backward: Stand straight in the attention posture. Breath in while you bends
back and come back to the normal position while you breathe out. While you
bend back, try to bend as much as possible, but without straining your back.
Try to do this ten times.
Forward: Stand straight in the attention posture. Raise both hands up while
you breath in and come down to touch your toes without bending your knees
while you breath out. You might not be able to do it with perfection in the
initial days, but can improve gradually day by day. Don't try to touch your
toes in the beginning as it might hurt your back. Most users tend to increase
their waist length on prolonged use with computers. This is the apt exercise
for such people. So be in shape while you work on your PC. You can start off
this exercise with five numbers gradually increasing to ten in the first week,
fifteen in the second and third weeks, and can go till thirty-five daily if your
back permits.
•Shoulders:
Use a large bath towel and grasp it at opposite corners. Sling it across the
shoulder of tightness and bring both ends across to the opposite hip or waist.
With the arm on that side pull gently downward and then release slowly.
Apart from these exercises, you can go for jogging, brisk walking, aerobics,
swimming, outdoor games etc. to be in good shape and improve your
stamina. Remember that you don't get much exercise the whole day when you
87 www.vaposstore.com
are in front of your computer. So, sacrifice your one-hour in the mornings or
evening for your healthy body to have a healthy mind.
Conclusion
How about the advice on living a healthier, happier, and more
successful life? Ready to try our tasty recipes?
At VAPOS, we strive to offer the Best quality materials and a pretty
awesome customer care.
So don’t shy away from sendings us some love
at hello@vaposstore.com
or visit www.vaposstore.com for news and special promotions!