Publish Don’t Perish – Tip #3 – Take Care of Yourself!

It’s a new year and it’s important to remember that you need to take care of yourself! Your best work, your best writing, your best time, occurs when you are at your best self. With this in mind, there are a number of things you can do to ensure that you do — they are not time intensive, after all, you have to eat and move around.

I previously wrote a number of articles (wearing my health and wellness hat with my Master of Science degree in Nutrition and as a registered dietitian) that focus on a healthy weight, taking control, as well as exercise and stretching with the help of a friend and physical therapist, Diane Foley. To give you a jump start, this article will provide you with quick links and a brief summary with tips.

Remember, before you make any changes to your health care regimen, always speak to your physician.

START OVER/TAKE CHARGE: ENERGY BALANCE AND WEIGHT CONTROl

This article provides a great start with an overview of energy balance and its relationship to weight control.

health and wellness, weight control, energy balance, take charge, motivation, exercise, portion control, maintenance
It’s All about Health and Wellness — 5 lb Human Fat Model

Tip #1 – Write down everything you eat and drink. It may be old school, but it works.
Tip #2 – Use an app that helps you monitor calories and exercise.

ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!

Guidance for developing reasonable goals and a plan is the focus of this article.

energy balance, take charge, motivation, portion control, maintenance
On the Road to Healthy Living

Tip #3 – Find yourself an accountability partner. Just as with writing, support is important with this aspect of your life.
Tip #4 – Remove distractions

THE KEY TO SUCCESSFUL WEIGHT CONTROL

Portion control is the key. Learn the difference between a serving size and portion.

Fish, healthy,
Trout the Healthy Way Keys to Successful Weight Loss

Tip #5 – Add water.
Tip #6 – Fill up with fiber

LEAN BELLIES AND BODY TYPE

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance
Body Type: Apple or Pear

Excess fat around the middle is dangerous, regardless of your body type.

Tip #7 – Use smaller bites and chew longer.
Tip #8 – Eat protein

LOW CALORIE ALTERNATIVES

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives
Supermarket – Low Calorie Alternatives

Recommendations are provided to replace high calorie foods with the lower calorie alternatives.

Tip #9 – Think a little smaller.
Tip #10 – After exercising, eat protein

EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
My Dad: Christian Van Den Heuvel – Exercise is Key: A Tribute to Our Military

My dad’s 87th birthday is next week. What better way to talk about what’s critical to your health — exercise. All of his life, and to this day, he exercises. Step in the right direction with the benefits of walking.

MOTIVATED? TIPS FOR CALORIE CONTROL

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
Motivated? Tips for Calorie Control

You are motivated when you are ready to not only take the weight off, but keep it off. This article helps you with the following tips:

  • Plan
  • Activities
  • Eating Behavior
  • Parties and Holidays
  • How to Monitor Yourself
  • Your Reward
  • Shopping

As writers, we spend most of our days sitting. The following articles will show you a few simple moves that will diminish your pain and leaving you feeling better.

YOUR HEALTH — A FEW SIMPLE MOVES

physical therapist, Diane Foley
Diane Foley, Physical Therapist

Physical Therapist, Diane Foley shares a few simple moves that will reduce some of the health risks associated with sitting. There are five common muscle groups, Diane provides a stretch for the first — the neck.

SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING

Chest Stretch, Pectoral Stretch, Stretches
Diane Foley, Physical Therapist Pectoral Stretch

The next muscle group involves the chest (pectoral) muscles. Learn simple stretches to reduce pain.

LOWER BACK — STRETCHES TO MAKE A DIFFERENCe

side stretch, lower back muscles
Side Stretch for the Lower Back

It’s all in the title.

STRETCHES TO ALLEVIATE STIFF TIGHT HIPS

Stretch, hip flexor, hip muscle
Hip Flexor Stretch

When you sit, the front of your hips tighten and stiffen. It’s important to stretch these front hip muscles (hip flexors). Learn how.

HAMSTRINGS AND CALVES — STRETCHEs

stretches, stretches for the back of the legs, calf stretch lunge
Stretches for the Back of the Legs — Calf Stretch Lunge

Hamstrings and calves is the last muscle group addressed in this series that’s affected by prolonged sitting. It’s important to take short breaks throughout your day to stretch. This will make a difference in your life and your writing.

You only have one life. Remember to take care of it!

What are your goals for 2020?

(C) 2019 Karen Van Den Heuvel Fischer

Body Beautiful – Weight Control & Exercise

With summer upon us, there’s new incentive to reach that ideal body weight and get fit. Anyone can achieve their body beautiful with weight control and exercise. Does it take work? Absolutely! Is it worth it? That’s up to you. I’ve posted a number of articles to help you achieve your goals, but instead of searching to find your answer, this post provides the links with a brief description for your convenience. Then, we’ll take it to the next level… Remember, always speak to your physician before making any changes to your health care regimen.

START OVER/TAKE CHARGE: ENERGY BALANCE & WEIGHT CONTROL

weight control, energy balance, take charge, motivation, exercise, portion control, maintenance
5 lb Human Fat Model

Provides an overview of energy balance and how it relates to weight control.
Tip #1 – Write it down.
Tip #2 – Use an app.

 

ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!

energy balance, take charge, motivation, portion control, maintenance
On the Road to Healthy Living

Learn how to set your goals and create a realistic plan.
Tip #3 – Find an accountability partner.
Tip #4 – Cut out distractions.

 

 

 

THE KEY TO SUCCESSFUL WEIGHT CONTROL

Fish, healthy,
Trout the Healthy Way
                   The Key to Successful Weight Loss

The key is in portion control. Learn the difference between a portion and a serving size.

Tip #5 – Add water.
Tip #6 – Fill with fiber.

 

 

LEAN BELLIES AND BODY TYPE

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance
Body Type: Apple or Pear

Although we’re each born with a certain body type, excess fat around the middle is dangerous.

Tip #7 – Chew longer with smaller bites.
Tip #8 – Consume protein.

LOW CALORIE ALTERNATIVES COUNT

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives
Supermarket – Low Calorie Alternatives

Replace high calorie foods with low calorie alternatives. Check out the recommendations.

Tip #9 – Think smaller.
Tip #10 – Eat protein after exercising.

EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
My Dad: Christian Van Den Heuvel  Exercise is Key: A Tribute to Our Military

 

 

Exercise is critical to your health. Take a step in the right direction — the benefits of walking.

 

 

 

MOTIVATED? TIPS FOR CALORIE CONTROL!

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives, stretching
Motivated? Tips for Calorie Control

When you’re ready to take the weight off and keep it off, you are motivated. Check out the tips for success in the following areas:

  • Plan
  • Activities
  • Eating Behavior
  • Parties & Holidays
  • Your Reward
  • How to Monitor Yourself
  • Shopping
YOUR HEALTH – A FEW SIMPLE MOVES

physical therapist, Diane Foley
Diane Foley, Physical Therapist

 

Meet Physical Therapist, Diane Foley, and learn a few simple moves to decrease some of the health risks associated with sitting. In this article, Diane provides a stretch for the first of five common muscle groups affected by sitting — the neck.

 

 

SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING

Chest Stretch, Pectoral Stretch, Stretches
Diane Foley, Physical Therapist
                           Pectoral Stretch

This article is the second in the series with Diane and focuses on the next muscle group — the chest (pectoral) muscles.

 

LOWER BACK — STRETCHES TO MAKE A DIFFERENCE

 

side stretch, lower back muscles
Side Stretch for the Lower Back

The title says it all.

 

STRETCHES TO ALLEVIATE STIFF TIGHT HIPS

Stretch, hip flexor, hip muscle
Hip Flexor Stretch

Sitting causes the front of the hips to stiffen and tighten. Stretching these front hip muscles (hip flexors) is important. Diane shows you how.

 

 

HAMSTRINGS AND CALVES — STRETCHES

stretches, stretches for the back of the legs, calf stretch lunge
Stretches for the Back of the Legs — Calf Stretch Lunge

Hamstrings and calves are the last muscle group in this series affected by prolonged sitting. Take short breaks throughout the day to stretch and make a difference in your life.

 

 

 

With the review complete, we are ready to take it to the next level. Follow me in this next series as I personally bump it up a notch with Diane and her exercise partner Karen. Although Karen and I share the same first name, she is way ahead of me on the fitness scale.

Are you ready? What’s your incentive?