Take the stairs!

Weeks ago I entered a blog on what exercises you can do while watching television. There are many “exercise” you can do in everyday life that will not set back your busy schedule, and that may, especially if combined with a good, individually-tailored diet and a work out program, lead you to achieve fitness goals such as losing weight and gaining muscle. I call these exercises “integrative exercises” since you can integrate them into your daily life.

Here are some of these integrative exercises:

1. Take the stairs, not the escalator or elevator.
2. Do a dance while you vacuum or wash the dishes.
3. Jog or skip to the grocery store.
4. Stretch your arms, legs or midsection while you sit reading, studying or watching television.
5. Walk, do not take the subway or taxicab, for ten or twenty blocks.
6. Rearrange furniture every once in a while. It will give your place a new look too!
7. Play with a child or pet, including sports-like activities.
8. Do not use the television remote control.
9. Do yoga every morning or evening.
10. Jog or bike ride for some blocks every morning or evening.

Check out www.louizapatsis.com!

Some Easy Food Substitutes for Dieting

Hey, I thought of writing this yesterday. I have not written for a while. I am in a Ph.D. program and editing my fitness book The Pocket Guide to Fitness, which will be out soon. You will be able to buy it on www.authorhouse.com, www.amazon.com and www.bn.com. How are you all? Have you been using any of my tips?I do not have a nutrition degree, but know a thing or two on nutrition. I looked up calories since I was nine years old!

I am Greek and they say we have one of the best diets. Greek people balance it all, from the wine and salad, to the fruit and dessert. Again, I believe in seeing a physician first for a checkup, and then getting to know your body and what you need. If you are dieting, as in a low carbohydrate diet, here are some perk-me-up foods you can have while you are dieting, partly as substitutes for other foods and partly to perk up your food.

1. Cinnamon
2. Ketchup
3. Mustard
4. Coffee, including decaffeinated
5. Egg whites
6. Diet Soda
7. Sweet'N Low®
8. Jell-O®
9. Light yogurt pops
10. None-fat cheese
11. None-fat cream cheese, including with vegetables
12. None-fat whipped cream

There may have been studies that some of these are bad for your health. This is no doubt when they are used in excess, and this varies by person. Do your research!

Check out my Web site at www.louizapatsis.com! I have two great books, the children's book The Boy in a Wheelchair and the poetry and short story book Life, Work and Play: Poems and Short Stories that make great holiday gifts!