DOer LIFESTYLE TIPS.

If you are a DOer then you have a DOer lifestyle. The key to making a DOer lifestyle work for you is time management. It is important that you use your time wisely and productively. Here are a few tips that I hope will help you live a healthier Doer, on-the-go, lifestyle:

  • Cook meals in bulk so you have prepared meals ready when you need them.
  • When making a salad or chopping veggies, chop extra so you can throw a quick salad together when you are on the run.
  • Do your cardio and strength training together. When walking on the treadmill or hiking do some arm work (bicep curls, shoulder press, forward laterals, triceps extensions, side laterals) while you are walking or hiking. You can even do most of these exercises on the stationary bike.
  • When on the go and walking try lunge walking for 25 paces. Having a child in your arms, while you are lunge walking is extra credit.
  • Do dynamic, compound multiple muscle group exercise when strength training. Such as squats with bicep curls, alternating lunges with shoulder press, glute kickback with triceps kickback, side leg raise with a one arm side lateral raise, and pushups or burpees super set with mountain climbers for extra cardio.
  • Walk or bike instead of drive on short trips.
  • When patiently waiting in the post office line or grocery store line do as many butt squeezes as you can.
  • Plan after dinner walks or bike rides with the family for quality, exercise time together.
  • Meet friends for lunch at a healthy restaurant. Or pack a picnic and take your friends on a nature hike.
  • Take the time to teach your child a new activity such as playing catch, shooting hoops, or jump rope.
  • Optimize your workout hour with 30 minutes of cardio, 20 minutes of strength training, and 10 minutes of stretching.
  • Split up your daily workouts in to 2, 3, or 4, 10 minute workout sessions for variety.
  • Increase the intensity of your workouts by adding in intervals of sprints, jump rope, or heavy bag work.
  • Always choose extra veggies or salad over starchy carbohydrates.
  • Choose low to moderate glycemic index foods versus high glycemic foods.
  • Make water your primary drink of choice every day.

These are just a few strategies a DOer can use to optimize their DOer lifestyle. There are numerous other ways to make your DOer lifestyle more productive. Get creative and see if you can come up with your own techniques. Living healthy and being a DOer can work in synergy if you make the most of your time.

By Michael George

Michael George is an internationally recognized author, lifestyle coach and fitness expert transforming the health and fitness field with his innovative training philosophies and motivational voice.

STEVIA. THE HEALTHIER ALTERNATIVE.

There has been a lot of hoopla the past few years about whether or not Stevia is a good substitute for sugar. Based upon medical research on Stevia and my own personal experience the answer is undoubtedly yes. I realize that eliminating sugar from ones diet completely is an unrealistic expectation for most people. There are just too many foods that contain sugar in one form or another. However, when provided with a conscious choice I suggest you choose the healthier alternative; Stevia. I have been a Stevia convert for several years now. Let me explain why I like Stevia so much.

Stevia comes from a small shrub that grows primarily in western North America and tropical regions in South America and is a genus of the Sunflower, Chrysanthemum family. Stevia extracts (called Steviosides) can be up to 200 to 300 times sweeter than sugar with minimal, if that, effect on blood glucose. It is natural, safe, calorie free, carbohydrate free and curbs that sweet craving. No other sugar substitute that I know of does that safely.

In my opinion having a little sugar in your diet, or moderate consumption, is not such a big deal. On the flipside too much sugar in sufficiently large or excessive quantities in any form can promote weight gain. The best way to offset the possibility of gaining weight is by using a sugar substitute such as Stevia. You won’t feel deprived because Stevia curbs the sugar urge.

The Journal of Agricultural and Food Chemistry concluded that Stevia can be a rich source of antioxidants. Stevia has also been shown to aid in managing diabetes. The key to managing the epidemic of diabetes is in the control of blood sugar, or glucose levels. Controlling what you put into your body has a significant effect in regulating blood sugar levels. The latest research shows that carbohydrates affect blood sugar levels in the same way. Stevia is carbohydrate free.

It is not a sin to crave sweets. We all get that urge for something sweet once in a while. A practical solution is to use a calorie-free, carbohydrate-free sugar substitute. Stevia does not affect blood pressure or increase the levels of blood sugar. In fact a key benefit of Stevia is that it normalizes blood glucose levels.

If I haven’t convinced you that Stevia is an awesome substitute for sugar yet I suggest you go out and try some Stevia for yourself!

By Michael George

Michael George is an internationally recognized author, lifestyle coach and fitness expert transforming the health and fitness field with his innovative training philosophies and motivational voice.

 

 

References

The Journal of Agricultural and Food Chemistry Chem. 2007 Nov 27 Links:
-Oxidative DNA Damage Preventive Activity and Antioxidant Potential of Stevia rebaudiana (Bertoni) Bertoni, a Natural Sweetener.
-Ghanta S, Banerjee A, Poddar A, Chattopadhyay S.
-sharm…@iicb.res.in.

Curi, R; Alvarez, M; Bazotte, R B; Botion, L M; Godoy, J L Bracht, AFrom Abstract: The effect of aqueous extracts of Stevia rebaudiana leaves on a glucose tolerance test… was also studied to eliminate possible stress effects.
Brazilian journal of medical and biological research: Revista brasileira de pesquisas médicas e biológicas / Sociedade Brasileira de Biofísica [et al.] 19, No. 6 1986, pp. 771-4.