When you are on a restricted diet where you are counting calories and limiting certain things like sodium, carbs or fat, eating out can be really difficult. You want to be able to enjoy it, but not completely blow your diet. I found some things to be helpful. 1) Plan ahead - many restaurants have their menus online and some even include nutrition facts like calories, fat and sodium. Look on their website and get an idea of what they have that you can eat. It may be that they don't really have anything, and you might want to choose another restaurant. Or maybe save it for a real special occasion. If you know before you go, it will be easier to decide once you get there and to order wisely. If you can't find a menu before hand, or they don't have nutrition info, an app like MyFitnessPal can provide information on many restaurant items, 2) Look for healthy options - lots of restaurants have special sections on their menus for smaller portions, or healthy, light, low-fat it...

I enjoy some kinds of exercise, but I find the mental monotony of some activities is worse than any physical discomforts. I'm a classic nerd, and would much rather be soaking up a book, a movie, or the junk I read on the internet than making laps on a track. However, I've found that I can often combine my favorite activities with an exercise and make them both better for me. Here are some of the things I do to entice myself to exercise: Indulging my inner artist. I would love to make art, but with no training and very little talent in drawing or painting, my efforts are mostly a waste of art supplies and time. However, I have a good camera I take on the trail. I carry it and its extra lens in a small backpack that has room for a water bottle, and I pause on trail walks to photograph the plant life and animals I see along the way. I've managed to capture plants I've never seen before, impossibly blue skies, heart-shaped wild vines, deer, honeybees, and some inte...

Denni asked me to write something about my recent weight loss, why and how I did it. So here it is: Just over three years ago, I went to the doctor when I was ill, and she did some blood tests. I was diagnosed with high blood pressure, high cholesterol and pre-diabetes. She said I needed to lose a lot of weight. I was in danger of a stroke or heart attack if I didn't lose weight and eat in a more healthy way. We decided what a healthy weight range would be for me, and the amount I needed to lose. It was: 100 pounds! It took me three years, but last August, I reached my goal weight. I also reduced my high blood pressure, cholesterol and blood sugar levels. People ask me all the time what my secret was. It's simple really. I ate less, and I exercised more. Yes, that's really what I did. In addition to cutting calories, because of my test results, I also had to reduce my salt intake, and the amount of sugar and unhealthy fat I was eating. I downloaded an app to my ...

Ann: We’re in the middle of our second week of workouts. Just as our trainers promised, it is getting a little easier. I have a few new observations about our progress. The tips Alex and Anthony are giving us are really working. I’ve been having trouble finishing some of the repetitions on our weight circuits due to plain old fatigue. I would just run out of steam and be unable to lift that barbell one more time. I told Alex I had tried tweaking my pre-workout diet, and he suggested having a few more carbs. Today, after an early lunch that included a generous serving of quinoa and a quick apple just before the workout, I did everything without trouble. Was that because of extra strength I’ve gained or the diet advice? I don’t know. Maybe it was a little of both. As long as it’s working, I don’t really care. I really like working out with weights, but I’ve never had instruction on how to use them properly. We’re learning how to do the exercises the right way to maximize our s...

We started our second week of boot camp.  It's hard but we are getting used to it, and I'm finding I'm thinking before putting the extra snack size Butterfinger in my mouth! This week I'm trying to focus on getting back to eating healthy because I really didn't do too well over the holidays. I also am stretching a little more at home - did a short beginner's yoga via Netflix and it felt good. No noticeable weight loss yet, but pressing forward. Also can't wait to try Loretta's homemade hummus recipe! I think it will be a good substitute for ranch dressing veggie dip.   Chick Pea Hummus (from Delmont Library patron Loretta C.) 1 15 oz. can chick peas, drained 1/4 c. fresh parsley 3 T. peanut butter 1 T. extra virgin olive oil     (DPL Board Member Linda S. recommends California Grove EVOO, as it is a cold pressed.  You can buy it at Walmart.) 3 T. lemon juice 1 clove garlic (peeled and chopped. 2 T. water (or a little ...

Friday, January 19: Whew, another training day over with.   This one was tough, especially since we didn't get a rest day in between.   The first few weren't too bad but this class seemed like we were constantly on the go pushing our bodies.    But Alex motivated us by playing the theme from Rocky several times, and just hearing that helped pump me up enough to finish. Of course, if I wasn't going through this with my library coworkers, it would probably be unbearable.   We each seem to have our own strengths and abilities tackling the various equipment we are being trained on.   This is a great experience and I appreciate the opportunity to try to build some strength up and get in shape by following Alex's 5 Habit Rule.