Daily Assessment

Did you do your daily assessment today?

Did you check that you'd exercised enough, had a calorie deficit, eaten the appropriate healthy foods?

You should be checking these things each and every day to maintain your consistency. Yes today is Sunday, very much considered a day of rest. It does not however mean you cannot check you are still on the right path to achieving your goal.

To be great, you need to be great every day.

So I ask you again: Did you do your daily assessment today? If not, what are you waiting for? Get to it!

How To Set Your Last Weight Goal Ever!

I've written about BMR before, however it is a key tool in weight loss so I thought I'd take another look.

The following is summed up by Jeff Ainslie of Fat 2 Fit Radio:

' If you never want to go on a diet again, the simplest way is to start eating like a person at your goal weight and keep doing it. You will lose weight faster at the start and it will slow as you approach your goal weight, but you will never be “on a diet” again.

First of all, you need to know your BMR (basal metabolic rate), which is how many calories your body burns in a day to stay alive. If you were asleep for 24 hours, your BMR would be the amount of calories you would burn.

To get a realistic measure of the total calories that you burn in a day, you need to multiply your BMR by a number that represents how much activity that you do in a day.

•If you get little or no exercise, multiply your BMR by 1.2.
•If you exercise lightly or take part in easy sports one to three times a week, multiply your BMR by 1.375.
•If you are moderately active — three to five times a week — multiply your BMR by 1.55.
•If you are very active — hard exercise or sports six to seven times a week — multiply your BMR by 1.725.
•If you are extra active — very hard exercise or sports and a physical job — multiply your BMR by 1.9. '

The above message is a clear and consistent one that is addressed regularly on the Fat 2 Fit Radio show. I suggest you think about it regularly too.

Marathon Records

Today at the gym I thought I overheard that someone did a marathon in under 2 hours. I could have simply enquired further but I felt it wasn't my conversation to interrupt. Anyhow, it sounded questionable to me so I did a little research and found I simply must have misheard.

I found the following at WikiAnswers.com :

' The fastest time for a marathon, as set in official competition, is 2 hours, 3 minutes and 59 seconds (4 minute 44 second miles). This is the current men's world record for marathon distance, and was set by Haile Gebrselassie of Ethiopia on 28th September 2008 in the real,-Berlin marathon.

The fastest time run by a woman in a marathon is 2 hours, 15 minutes and 25 seconds (5 minute 9 second miles). This currently stands as the women's world record for marathon distance, and was set by Paula Radcliffe of Great Britain on 13th April 2003 in the London Marathon. '

Being that I'm from London, I should have remembered Paula Radcliffe.

Anyway, as with any goals that seem unattainable, it is just that. They 'seem' to be unattainable. By really putting your mind to it, and putting in all that your body has to offer, taking into account your own physical limitations, many of those seemingly unattainable goals can be reached. And what's even easier with something like weight loss is that you are in control of what you eat and drink.

So take control, and let it help you reach your goals.

Gym Etiquette

There is such a thing as proper gym etiquette. A gym is a place we share with others so we should really think about how our actions impact those around us.

Here are a few things that I really wish people at my gym would do. Many do, but not all, and it really creates a negative impact at the gym:

1. If your sweat ends up on the equipment, please wipe it off when you've finished with said equipment.

2. Don't grunt. Period. There is no need for it. To any person who lifts weights and grunts loudly at a gym- choose a lighter weight- you are clearly not strong enough to handle the current weight you are lifting. If you are indeed strong enough to lift your weight, don't let your selfish personal ego of trying to show others how tough you are by grunting, lead you to grunting.

3. Throw your litter away. Considering others around you is known as good manners. If you don't know what I mean by good manners, look it up. Google can be a very helpful tool in this process.

4. Put weights back on the rack when you you finish with them. Don't be lazy. If you are in fact lazy by nature, there is no need to come to the gym. Be lazy at home.

5. Respect. We should all do it because we all deserve it.

There are so many more things I could list but I'll let you do that. It all comes down to being considerate of your gym and those that share it with you.

Be Beautiful!

Beauty is so much more than skin deep. Great nutrition is a key factor in looking beautiful. Here are some nutrition tips to keep you beautiful:

Drink Water - it is suggested that you drink at least 2 litres of water per day. Aim for even more.

Limit Alcohol - or better yet, avoid alcohol completely.

Drink Green Tea - I personally think the benefits of green tea remain unproven, however I do find that when I drink green tea I eat less and feel healthier.

Avoid Simple Carbohydrates - Cookies, Pies, Cakes, Candy and Pastries are among those to be avoided. Remember- you have the power!

Nourish your skin - specifically, look for lotions that contain Vitamin A, Vitamin C and Vitamin E along with Biotin, Niacin, Copper, Selenium, Zinc, Essential Fatty Acids and Antioxidants. They don't have to contain all of these but these are considered to be the best nutrients for your skin.

Ok, that's it. Done. Go. Be Beautiful!

A Two-Week Trial

Here's a suggestion that I think will do wonders for your body, in association with exercise and other good nutrition. I suggest you do it for two weeks to really see the benefit. Here's the suggestion:

Don't eat Dairy and Wheat.

This means cutting out any wholegrain bread or cereal and totally eliminating items such as milk, yogurt and most chocolate. Be aware that you should be reading labels very carefully. This is particularly important when it comes to soup which can on occasion have dairy in it- an example would be tomato soup.

I myself find I am looking much fitter and healthier when I cut out dairy, simply by looking at my own body in the mirror. I'm not saying you need to cut out dairy for the rest of your life, but reducing dairy will certainly help you in getting and maintaining a lean body.

A List of Known Superfoods

Here is a list of known Superfoods. Note that as with any food, moderation is key. This even applies to ever popular vegetables, because if you get into the habit of eating big overall, chances are you'll be eating big when it comes to not-so-superfoods too:

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice

Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous

Canola oil
Dark chocolate
Green tea
Olive oil

A Fitness Model Pre-Contest Menu

Jamie Eason is a highly successful fitness model.

Here is her typical pre-contest menu:

6:00 a.m. – 5 egg whites and 1/3 cup oatmeal
9:00 a.m. – 5 egg whites and avocado scramble with ½ grapefruit
12:00 p.m. – 2 chicken muffins (“think clean meat loaf recipe, but with lean ground chicken breast”)
3:00 p.m. – 1 cup fat-free cottage cheese with chocolate powdered “superfood” and ½ grapefruit
6:00 p.m. – 5 oz grilled chicken breast with a cup of steamed broccoli and 11 almonds
9:00 p.m. – 5 egg whites with ½ cup chopped zucchini and 1 tbsp natural peanut butter

Feeling inspired? I know I am.

Holly Madison Says...

Here's a simple quote from former playboy bunny Holly Madison that sums up basic good nutrition quite nicely:

“I eat a lot of lean protein like chicken and fish and I always add a lot of vegetables and fruits. I don’t snack very often during the day and I keep my portion sizes small so I don’t overeat. Of course, I have to have the occasional cupcake or piece of chocolate and my Diet Coke isn’t going anywhere!”

Tips For Eating Healthy On A Budget

The following tips come from my favorite fitness and nutrition podcast - Fat 2 Fit Radio.

The full article can be viewed at http://www.fat2fitradio.com/2007/10/7-tips-for-eating-healthy-on-a-budget/

#7 - Buy the less expensive generic or store brands. The store brands are often the same as the major label brands.

#6 - Eggs and beans are great alternatives to meat.

#5 - Don’t eat out. Preparing your own meals is always cheaper and almost definitely healthier.

#4 - Buy lean meats in bulk, then divide up and freeze. Costco and Sams Club are your friends when making large meat purchases.

#3 - Don’t go shopping when you’re hungry. Old wives are always right.

#2 - Buy your produce at the farmer’s market instead of the grocery store. At the local farmer’s market I can buy a 5 pound bag of oranges for $1. At the grocery store they’re $1.29 a pound.

#1 - Don’t buy sodas and other sugary drinks. Drink water. Water is almost free and the money saving benefits of drinking water are totally eclipsed by the health benefits.

Fighter

In the words of fitness model Jennifer Nicole Lee:

" "If it isn't worth fighting for, then it isn't worth it at all!" You may be tired, intimidated, or suffering from some personal strife; however, you must fight for your workouts and never give up! Fight for your right to be fit! You will have to even at times fight for that last rep! You all are weight training warriors and that you must fight for what you want in life, and fight for that last rep in! Fight for those last couple of reps, this is actually when you are doing your muscles the greatest good! Don't give in, but rather fight for them, and bring them home! And all of you are fighters, or you would not be reading this! So fight and earn your muscle by never giving up in your workouts. Some of the most invaluable, priceless things in life you have to fight for them, including the priceless gift of building mind blowing muscle! I believe us warriors in life, resonate on the same "membrane" in this life, so if you are reading this, you are a fighter! "

Who Am I?

Who are you? Are you a fit and healthy person, or are you not?

You need to ask yourself this when making any fitness and nutrition choices. When choosing whether or not to have that unhealthy snack, you need to ask- would a fit and healthy person do that? When deciding to do that workout or not when you know you have time to do it, you need to ask yourself- what would a fit and healthy person do?

All in all you need to know who you are. You're either a fit and healthy person or you're not. You're the only person who truly knows who you are. Ask yourself in decision moments- who am I? And when you know who you are- act!

Carbs - The Truth

The following comes from SparkPeople and I think it sums up carbs wonderfully. The article can also be viewed at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590

The Truth about Carbohydrates

- Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
- Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
- The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
- During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.

All carbohydrates are not created equal.
There are basically three types of carbohydrates:

- Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly.

Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.

- Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.

Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.

- Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.

Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.

- Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
- Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
- Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
- Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
- Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
- Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.

What You Should Know About Low-Carbohydrate Diets
Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.

The Body’s Immediate Reaction to Very Low Carbohydrate Diets
When there is a severe deficit of carbohydrates, the body has several immediate reactions:

- With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
- When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
- Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
- Because of dehydration and a lack of fiber, constipation can result.
- Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.

The Long-Term Effects of Low Carbohydrate Diets

When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:

- The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
- Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
- Kidney stones are more likely to form on high protein, ketosis-producing diets.
- Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
- The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar Question
How do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:

- Fruits: 2-4 servings daily
- Vegetables: 3-5 servings daily
- Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
- Legumes, beans and peas: 1-2 servings daily
- Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:

- Fruit Juice
- Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
- White rice
- French fries
- Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:

- Sugary desserts, cookies, cakes, pies, candies
- Doughnuts and pastries
- Chips, cola and carbonated beverages
- Sugar, honey, syrup, jam, jelly, molasses

Weight Loss Tips Selection

Here are a selection of Weight Loss tips:

1. Drnk Water.

2. Eat at least 5 times a day.

3. Use weights in your workout.

4. Use smaller plates in darker colors.

5. Read Nutrition labels.

6. Keep a Journal.

7. Don't punish yourself.

Be Prepared

Over the weekend I bought a brand new i-pod Touch and during the past few days I added lots of music to it and played with various applications. It is indeed the funnest i-pod there is.

When I was at the gym this morning I realised that I hadn't actually learnt how to play the music properly. It took me a while to get the i-Pod Touch from playing the same song again and again. And learning while at the gym certainly slowed down my workout as I stopped between sets to try and adjust the i-Pod Touch.

I believe I have the hang of it now, but it certainly goes to show that even with something as simple as playing your own music at the gym, it helps to be prepared.

The Legendary 5%

THe following comes from SparkPeople.com :

5 Secrets of the 5%
What You Can Learn from Successful Dieters
-- By Mike Kramer, Staff Writer
SparkPeople Sponsors help keep the site free!
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More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask "do these people actually exist?" I’m here to tell you that YES they do exist. You may even know one or two.

They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.

But what about the other 95% of us who have struggled with weight loss and continue to do so? Are we doomed to a life of frustration and failure, with no promise of good health in sight?

Of course not! At SparkPeople, I’ve witnessed a lot of these 5%ers in action. I wondered, what do they do differently than the rest of us? After a non-scientific review, I was able to boil it down to a handful of key strategies and tactics that are pretty common among people who succeed. For the first time, their secret is out. The doors are blown off. Join me in exploring these secrets and use them in your own life. Pretty soon, you can be part of this group too.

The 5%…

1. …Make It Public. The 5% generally don’t keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal or blog is a non-threatening, productive way to make your goals public.

2. …Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. This crowd doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.

3. …Enjoy Themselves. There’s a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.

4. …Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program that’s totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.

5. …Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.

Not so mysterious, now that you know their secrets, huh? A permanent, healthy lifestyle may be closer than you think!

The Healthy Vacation Guide

The following comes from SparkPeople and can be viewed at
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231

Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.

With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.

Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:

* Pack a cooler full of healthy snacks, and even complete meals. Chopped veggies, fresh fruits, bottled water and juice, low-fat yogurt, peanut butter sandwiches, popcorn and pretzels make easy travel fare.
* Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
* Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
* Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
* Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
* Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded items and kid-sized portions. Read up on more "menu watch words" here.

Frequent Flyers
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:

* Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
* If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
* While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.
* Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.
* Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.
* Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.
* It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

Cruise Control
Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:

* At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.
* If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.
* If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
* Most cruises offer a healthier "spa menu." Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).
* Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.

Staying Inn Shape
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:

* When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.
* If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
* Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear.
* If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.
* Ask the concierge about healthy restaurants, markets, parks, trails and maps.
* Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair.

Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen.

It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.