Self-talk and Exercise

When you work out, what messages are running through your head? How you think about exercise greatly influences how you feel about it — and how likely you are to stick with it. If your self-talk during exercise is all negative, your experience with exercise will be negative, too.

Do any of the following thoughts sound familiar?

• I don't like exercise.
• I'm not a natural athlete.
• I'll never get better at this.
• Everyone is looking at me.
• I missed a workout, so I may as well give up.
• I'm too tired for this.
• I'm never going to reach my goal.
• If I exercise, I'll feel exhausted afterward.

If any of these — or any other — negative messages come to mind during your workouts, try replacing them with the following:

• I will keep trying until I find an activity I enjoy.
• My body is made to move.
• I will gain skill over time.
• Others can think what they like — I won't let it stop me.
• I may have missed a workout, but I can get back on track today.
• I'm tired, but I'll aim for just 10 minutes of exercise and then see how I feel.
• I can and will reach my goal.
• After I exercise, I really feel good about myself.

This week, pay attention to the thoughts you're having during exercise and focus on replacing negative thoughts with positive ones. Doing so will make your workouts more productive and enjoyable.

Best Sugar Substitutes

A big myth about diets is that they force you to eat less tasty food. When you make the choice to cut your calories by cutting sugar, don’t think that you have to cut out the sweetness. You can use sugar substitutes as long as you steer clear of chemical sweeteners, which are linked to a number of heath issues. Here is a breakdown of the sugar substitutes I recommend:

1. Stevia. Originating from subtropical South America, stevia is grown throughout the world from China to New Zealand to Canada. Also known as sweetleaf or sugarleaf and primarily marketed as a dietary supplement, one form of this plant has been recently granted Generally Recognized as Safe (GRAS) status by the FDA and can now be used in food. This is great news as stevia is prized as a sugar substitute because it has a negligible effect on blood sugar, making it a favorite of those who are on a carbohydrate or sugar-restricted diet. Even more encouraging, recent research shows that stevia has promise in helping treat obesity and hypertension.

2. Xylitol. A naturally occurring sugar alcohol, xylitol in its purest form looks like a white crystalline substance. It has a similar look and taste to sugar, although it is a little less sweet. Xylitol is found in beets, berries, mushrooms and corncobs. Despite its exotic name, our bodies produce small amounts of xylitol from the foods we eat. In fact, it’s an essential part of our everyday metabolism. Many types of gum contain xylitol and when chewed, this sugar substitute stimulates saliva production, which helps guard against tooth decay. Like stevia, xylitol does not raise blood sugar the way traditional sugar does, although it has been known to give people gas if consumed in larger quantities (more than 15 grams per day).

3. Agave Nectar. You may have heard of agave nectar in a context outside its use as a sugar substitute. Agave is the plant used to make tequila, a drink responsible for some of the worst hangovers in history. But the agave plant also provides a natural sugar substitute that is great for teas, coffees and other hot beverages. As a low glycemic sweetener, it doesn’t cause a sharp rise and fall in blood sugar and is ideal for diabetics or those on a low glycemic diet. Agave is much sweeter to the taste than regular sugar, so the amount used should be adjusted accordingly. For baking, agave nectar makes a nice lower-calorie alternative to liquid sweeteners such as honey. However, use caution because the nectar tends to brown at higher temperatures.

4. Brown Rice Syrup. One of the most distinctive sugar substitutes, brown rice syrup has a butterscotch taste, while others have detected caramel flavors as well. With only 13 calories per teaspoon, this sugar substitute is less sweet than sugar, making it a good sweetener for baking goods. (Coffee and tea drinkers may find it a little too bland, however.) Although less sweet than sugar and most other sugar substitutes, do not overindulge with this rice-based sweetener because it contains a fair amount of glucose.

Eating Healthfully While Traveling

When you're traveling for business or pleasure, it can be tempting to take a vacation from your eating plan. Even if your intentions are good, it can feel as if you're surrounded by nothing but fast food, junk food, and other unhealthy snacks in airports, hotels, convention centers, and tourist areas.

But wait — it's possible to travel and still eat well. Keep these ideas in mind when eating on the road:

Pack your snacks: You don't have to worry about healthy choices not being available if you plan ahead and bring your own. Some portable options include nuts, fresh or dried fruit, pretzels, low-fat granola bars, and mini carrots.

Fill up before you go: Don't travel on an empty stomach. If you have a healthy and sensible meal before you go, you'll be less tempted to reach for something to eat in desperation.

Search out your options: When you arrive at your destination, take a few minutes to locate some nearby restaurants and shops with healthy eating options. When it's time to eat, you won't have to worry about where to go.

Remember, vacation calories count: Don't fall into the mind-set that your trip can be a vacation from your goal to eat well. Remember to keep track of calories on the road, just as you do at home. If you're a Duke Diet & Fitness Online member, you can print blank copies of your Food Log to take with you.

Order on the side: Control portions of high-calorie extras by asking for salad dressings and condiments like mayonnaise on the side, or requesting that they be left off altogether. Most cooks use far too much of these fatty sides, adding calories and fat you don't need.

Indulge in moderation: Part of the joy of traveling is experiencing new cuisines. Don't deprive yourself of a taste of the local flavor — but do keep your portions in check and make healthy choices whenever you can.

Keep moving: Remember to squeeze some activity into your trip, too. Walk around the airport terminal while you're waiting for your flight, stroll along the sidewalks in your destination city, go for a swim in the hotel pool. Staying active will help keep you on track.

Building Your Network for Success

While much of the work to make your weight-loss program succeed is up to you, finding proper support can certainly improve your chances for success. Think about the following descriptions, and then for each one, name one or more people in your life who could play that role in your "support network":

• The Listener and Guide: Someone who will listen when you need it and can give advice when appropriate without being judgmental.
• The Kindred Spirit: Someone who is "on the same wavelength" as you and shares experiences similar to your own.
• The Helper: Someone who can lend a hand in practical ways, such as taking on a chore like shopping or watching the kids so you can have time to work out.
• The Partner: Someone who will exercise or make other lifestyle changes with you.
• The Motivator: Someone who will cheer on your successes and help you look on the bright side during rough patches.
• The Soul Mate: Someone who knows you, understands you, and has your physical and emotional well-being at heart.
• The Expert: A professional you can turn to for technical advice on exercise, nutrition, health concerns, and breaking old habits. Experts who may help include personal trainers (look for a trainer who has an exercise-related degree and certification from the American College of Sports Medicine or the American Council on Exercise), dietitians, and qualified health-care providers.

Remember, always be as clear and specific as possible when requesting help from your support network. Instead of a vague request like, "Can you help me lose weight?" try saying, "Can you watch the kids on Monday and Wednesday evenings from six to seven so I can join an exercise class?" or "Will you help me shop for and prepare healthy dinners three nights a week, so I can cut back on going out to eat?" The better you communicate exactly how the members of your network can help, the more supportive they can be.

Six Exercise Myths

Chances are you've heard all kinds of advice when it comes to working out. But are these maxims fact — or fiction? Don't believe these common workout whoppers:

Myth #1: Exercise should hurt. Whether you've been told "No pain, no gain," or that you should "feel the burn," the reality is that exercise doesn't have to be painful to be effective. In fact, pushing yourself too hard, too fast will most likely lead to an injury — not a fit physique!

Myth #2: You can target specific areas. Don't buy into the myth of spot exercising to reduce fat in a particular area. While it's true that strengthening exercises will target specific muscles — for example, crunches strengthen your abdominal muscles — no exercise can burn fat in a specific area.

Myth #3: To benefit from cardio, you have to do it for at least an hour at a time. It's just not true that if you don't have an hour to exercise, you may as well not bother. For weight loss, it's just as effective to work out frequently for shorter periods (such as 10 or 15 minutes). Remember, it all adds up.

Myth #4: If you strength train, you'll get bulky. Many people avoid strength training because they're afraid it will cause them to bulk up. The truth is, while resistance training helps you maintain your lean muscle mass, building substantial amounts of muscle is very difficult, especially when you're losing weight. Unless you're a bodybuilder following a program designed to increase your muscle mass, odds are you won't bulk up.

Myth #5: If you exercise, you can eat whatever you want. While exercise does burn calories, what and how much you eat still matters. For example, a one-mile walk burns about 100 calories — so you'd have to walk for 12 miles to burn off the typical 1,200-calorie fast-food meal of a hamburger, fries, and a soft drink!

Myth #6: There's a quick fix. When it comes to fitness, slow and steady wins the race. Don't buy into advertisements that promise certain fitness equipment or activities will get you in shape quickly or with no effort.

Get Lean While You Clean!

Could your house or apartment use a good cleaning? Got a basement or spare room thats packed full of who-knows-what? Well, roll up your sleeves and get to it! Here's why: Housework — like vacuuming, sweeping, lifting boxes, and gardening — is actually an effective calorie burner! Depending on the types of task, you can burn up to 400 calories an hour simply by accomplishing household tasks that need to get done anyway. By mowing the lawn, for example, you can burn up to 300 calories per hour; by sweeping, you can hit up to 250 calories per hour.

Set aside a time to tackle a project around your living space that needs doing — maybe a closet needs organizing or you can finally get around to hanging that new shelf — and work away until you finish. Just like that, you've completed your workout for the day and your home looks and feels more organized! You can't beat that!

Beware of Liquid Calories

Who doesn't love sugary drinks? I definitely do! Soft drinks, sweetened coffee drinks, and some fruit juices might not seem like much when you're drinking them, but they can add hundreds of calories to your diet — and your waistline! The diet versions are a little better, but only a little. They're still crammed with sodium and chemicals. Their sweet taste can even trigger cravings for other sweets!

Remember that you can have a can of soda or your favorite latte! Just be sure to consider these drinks as treats and not an everyday part of your eating plan. To quench your thirst, try herbal tea, seltzer flavored with lemon or lime, or the most sensible drink of all — refreshing water!