How to Create a Consistent Workout Plan for Regular Exercise

One of the main reasons why so many people don’t have a consistent workout plan is that they feel they don’t have the time. With so many confusing statements about how long one should exercise, it becomes difficult to see how much is really enough. Many experts have said that forty-five minutes to an hour of exercise a day is best, but that doesn’t mean that it’s the best plan for your schedule. Finding a big block of free time may not be possible, but that doesn’t mean you can’t get fit anyway. Short spurts of activity work too. Here’s what you need to know.

Steps

Do anything to keep fit. Any fitness exercise counts. For many people who aren’t regularly exercising now, they might avoid exercising as it seems they need to be huffing and puffing in order to get any benefit. This is not true. Simply raising your heart rate and your breathing level a bit is an indication that you are working out to a reasonable level. You are stressing your body just a bit, causing it to become stronger and fitter. As a result, any activity which impacts the body in this way is beneficial. You might want to walk further from your car to your office to add some daily physical activity, for example. Or you might want to get off at an earlier bus stop to add a short walk to your day. Even cleaning around the house can be considered exercise if you are beginning to feel the burn.

Consider shorter fitness bursts. These are better for you than prolonged exercise anyway. Working out for ten minute or fifteen minute bursts will help you fit exercise in, while also making the most of the time you have. Since these are shorter periods of time, you will be able to work out harder than you might for a longer period of time. This is going to help you burn more calories and keep your fitness levels high. In addition, since you will be able to fit the fitness into your schedule more easily, you will have a greater chance of sticking to the plan for the long haul.

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Low Carb Avocado Series 5

Low Carb Avocado is a multiseries step by step pictured guide on how to create wonderful low carb dishes using avocado.

Here is the fifth series of compilation that will give your low carb diet more delicious and easy options to choose from.

Happy low carb cooking!

 

Avocado Tuna Melts

A perfect comfort food! Substituting bread with lettuce makes this dish low carbly and deliciously awesome.

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Nutrition Facts:

Energy 963.5 kcal

Protein 34.0 g

Carbs 11.5 g

Fiber 7.4 g

Fat 50.5 g

Water 158.0 g

 

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Bacon Avocado Rolls

A very easy appetizer. Creamy, crispy and deliciously awesome!

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Nutrition Facts:

Energy 420.6 kcal

Protein 23.7 g

Carbs 12.2 g

Fiber 4.1 g

Fat 31.6 g

Water 158.7 g

 

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Spiced Pork with Avocado Pineapple Salsa

Spice up your weeknights with this healthy and delicious pork dish with the perfect avocado and pineapple salsa on the side.

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Nutrition Facts:

Energy 258.9  kcal

Protein 19.3 g

Carbs 18.1 g

Fiber 4.1  g

Fat 12.8  g

Water 157.9 g

 

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Lemon Mackerel with Avocado Butter

This delicious mackerel and avocado recipe is great for a dinner party starter and is healthy too.

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Nutrition Facts:

Energy 952.6 kcal

Protein 59.0 g

Carbs 10.6 g

Fiber 4.3 g

Fat 75.7 g

Water 306.8 g

 

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Creamy Avocado Soup

A creamy , rich and quick chilled avocado soup that’s totally satiating.

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Nutrition Facts:

Energy 264.9 kcal

Protein 4.5 g

Carbs 13.3 g

Fiber 8.1 g

Fat 23.5 g

Water 150.7 g

 

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Fried Avocado Wedges

Deep-fried foods continue to be popular because they’re delicious. But instead of the usual, try something unusual and low carb, like these fried avocado wedges.

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Nutrition Facts:

Energy 2431.3 kcal

Protein 17.5 g

Carbs 13.3 g

Fiber 12.8 g

Fat 265.2 g

Water 78.1 g

 

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Avocado Ranch Dipping Sauce

An all-purpose delicious dressing that’s great for a composed salad or as a sauce for any meat or fish dish.

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Nutrition Facts:

Energy 82.5 kcal

Protein 0.5 g

Carbs 2.2 g

Fiber 1.4 g

Fat 8.4 g

Water 18.3 g

 

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Avocado Cauliflower Mash

A surprisingly delicious alternative to traditional mashed potatoes perfect for your low carb diet!

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Nutrition Facts:

Energy 515.7 kcal

Protein 6.2 g

Carbs 18.1 g

Fiber 9.4 g

Fat 49.5 g

Water 232.0 g

 

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Shrimp Scampi with Avocado

A really simple yet delicious shrimp dish with the distinct taste of the avocado making it even tastier.

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Nutrition Facts:

Energy 411.2 kcal

Protein 15.9 g

Carbs 13.4 g

Fiber 6.8 g

Fat 27.3 g

Water 257.9 g

 

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Tuna with Creamy Avocado Sauce

The avocado works wonderfully in this recipe to create a sauce so creamy and thick that compliments well with the tuna.

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Nutrition Facts:

Energy 638.2 kcal

Protein 99.2g

Carbs 5.1 g

Fiber 1.7 g

Fat 25.1 g

Water 74.1 g

 

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Watch out for more delicious low carb avocado dish on our next series.

5 Fun Ways to Exercise With Kids

Fitness With the holiday season in full swing, chances are you’ve already dug into your fair share of sweet treats and goodies… and who has time to burn them off? It’s no fun and not easy to pass on the delicious indulgences that beckon and test even the strongest of wills this time of year, but fear not, with an exercise plan in place you can treat yourself and check your guilt at the door. Don’t let the kids become your excuse not to work out. Instead, grab those babies and start burning some calories! Here’s how you can make time for exercise, even with the busiest of holiday schedules:

1. Rely on your wheels (not the ones on your car).

If you haven’t already done so, now is the time to become one with your stroller. It’s not just for getting your child from Point A to Point B. It’s your ticket to some serious calorie burning. Strap your little one in, keep her content with a snack, a favorite toy, book or an app or video loaded iPhone, and hit the streets, the park, or a local greenway for a run, jog or just a hearty walk. If you’d rather fight crowds than an icy wind, head to the mall for some indoor power walking. If you have an older child who has outgrown the stroller, have her ride alongside on a scooter or her bike. Self magazine offers a handy calculator for determining how many calories you burn while pushing a stroller. Check it out, remembering that you’ll burn more if you increase your intensity and the duration:

2. Find a Mommy (or Daddy) and Me Exercise Class

We can thank many industrious, entrepreneurial parents before us for creating countless ways to exercise with kids in an organized, structured environment. If you need the discipline, motivation and company that an exercise class provides, but can’t find time away from your kids to attend one, sign up for a parent and child fitness class. There are slews of offerings, especially for urban parents. For instance, in San Francisco you can try out parent and child yoga, such as classes at It’s Yoga Kids, and either take a class together at the Jewish Community Center of San Francisco or drop the kids at the JCC childcare while you attend a class on your own. In NYC, try a Kids in Sports class or Karma Kids Yoga. There’s a great round-up of parent-child classes from New York Family, though they are not all fitness related and not all of them aim to provide true exercise for parents. No matter where you live, there’s likely a baby boot camp or Stroller Strides program offering a way for new parents to get together and work out in the company of their little ones.

3. Host an active play date with a friend and her child.

Get everyone in on the action by inviting another mom and child over to break a sweat. Go for a vigorous game of kickball in the backyard, doubles tennis at the local courts, even a relay race or a DIY obstacle course you create at home. If there’s snow outside, find a hill for sledding, a park for snowshoeing or a rink for skating. Too cold to go outside? Meet at a warm, indoor pool and burn some calories with the kickboard. Think of how thrilled your child will be when you suggest a game of street hockey instead of the usual afternoon video you watch together. And think how nice it will be to share a few Christmas cookies with a little less guilt.

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10 Foods That Can Soothe Stress And Stop You From Comfort Eating

Chocolates The path to healthy eating is an easy one – don’t eat too much or too little, and choose the right types of foods for your body.

Translating that into reality is something different altogether.

For some of us, our relationship with food is more than just an activity to fuel our body – it can be deeply entrenched in how we view the world, react to it and how we view ourselves.

Psychologist Dr Susan Albers, who has just published Quit Comfort Eating has written a very easy-to-follow book about the subject. She says: “Some of the smartest people I know overeat. They are successful in business, responsible , and creative. They know what a healthy lifestyle looks like: more fruits and vegetables, fewer processed foods, regular exercise.

“My clients have asked one question over and over again: How can I know how to eat well and not be able to do it? To give you a hint, more often than not it’s a feeling or emotion that lies in the gap between your decision and your actions.”

Stress can be a big contributor to why we make poor decisions with food. In this extract, we present the top 10 foods from the book that help buffer the negative effects of stress: Click here

Stress: Your Worst Enemy

StressDue to stress, many of us have endless conversations that go on in our heads and keep up us at night:
“Should I do this or that?”
“I wish I had not said that”
“How do I deal with this difficult person?”
“If only… ”
And on and on and on…

Excessive internal dialogue can drive us crazy and become our own worst enemy.

I am sure you have heard many times that even if we don’t have control over where we are born, who our family is, and many outside circumstances, we still have power over our thoughts and how we play the deck of cards we have been dealt. Easier said than done!

We all want to be kind, loving, diplomatic and harmonious, but when faced with stressful situations, anger or frustration can flare up inside and the internal dialogue goes into full gear.

Your Self: Friend or Foe?

Two of my favorite verses in the Bhagavad-Gita are:

Let a man raise his self by his Self, let him not debase his Self; he alone, indeed, is his own friend, he alone his own enemy. (6:5)He who has conquered his self by his Self alone is himself his own friend; but the self of him who has not conquered his self will behave with enmity like a foe. (6:6)

There are different levels of our self — the active, surface thinking level of our mind, the deeper level of our feelings, and then the most peaceful level of our being. We can experience this most silent level of our being by transcending through meditation.

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