2004 Tip #3:
Chocolate and Lemon Pepper

This week before Valentine’s Day has brought us some fantastic days. The sunny and clear skies are a signal to me that Spring is on the way. And longer days will translate into more opportunities to get outdoors and be active.

Exercise uses energy, burns calories, while also generating energy. We know the good feelings after a workout. These good feelings grow as we gain strength and endurance in whatever activity we choose. A positive feedback loop is created as we do more of our chosen activity. More energy and confidence build as we repeat the activity. More energy throughout the day.

For me this is more rewarding and more important than the calorie burning itself. But if we’d also like to burn off some of the fudge from the Winter, 3500 calories still equals 1 pound.

Contra Costa Times, Associated Press -- News Flash -- “Half-hour walk prevents weight gain, study says” –

Overweight adults who were not on a diet need only a small amount of exercise—the equivalent of a half-hour of brisk walking per day—to prevent further weight gain, a study found. Participants who got no exercise during the eight month study gained an average of 2.5 pounds. But 73% of those who briskly walked 11 miles a week, or about 30 minutes a day, were able to maintain their weight or even lose a few pounds. The study was led by Duke University researchers…

And, whether it’s walking or stair master, elliptical, tred mill, swimming, tennis, dancing, racquetball – or whatever it is we like to do -- we can energize ourselves and slim down even more effectively if we trim down on some calorie intakes…while starting up or expanding our activity program.

Here’s relative impact of different exercises – for a 150-lb person at 30 minutes:

Picking some activity we like, building from 15 minutes to 20 to 30 to 40 — one step at a time. Two days per week to 3 to 4. The energy will flow and the pounds will melt away.

So, do we like chocolate? Don’t worry about enjoying some chocolate or other sweets this Valentine’s Day. If we’re exercising more, and using lemon pepper instead of butter, mayonnaise or sour cream, we’re trimming and slimming at both ends of the basic math equation.

One of my favorite Chinese proverbs helps me get ready for Spring—“The journey of a thousand miles begins with a single step.”

Next is “Goal Setting” to guide the journey.