Pediatricians recommend that children get 60 minutes of physical activity every day, and finding winter activities to keep kids moving during the cold, dark days of winter can be a challenge. One way to make sure your kids are getting enough exercise is to incorporate physical activity into their daily routine. As long as children are properly dressed, getting outdoors to play should not be difficult or uncomfortable – here are a few of our favorite winter activities:
Take a winter hike.
Explore rock formations, frozen streams, and leafless trees and note how different they look in the winter.
Play in the snow.
Build a snowman/ snow woman or snow family, or create an entirely new type of snow sculpture. Gather friends, build a snow fort, and engage in a rollicking snowball fight.
Have a game of snow football or snow soccer.
Create a space and try running and kicking in the snow – it’s not as easy as it looks!
Go ice skating!
Strap on your skates and head to the local rink. Gliding on ice builds muscles and really gets your heart pumping.
Find Indoor Play Areas
For those days when it’s too cold to play outside, investigate local indoor play spaces and recreation facilities – many may have structured gymnastics, sports teams, or classes aimed at building skills for spring sports.
Keeping your children active not only keeps their bodies healthy, but also promotes self-esteem and a positive attitude.
Click here for more tips on keeping your kids healthy all year long on The Blood Type Diet.
We all know it can be challenging to eat right and exercise – and dieting can be even harder when you’ve been doing everything right and the scale does not budge. Here are a few tips for sticking to your plan when you need a little extra motivation.
Find a Buddy
Studies show that when you have a diet and workout buddy, you’re more likely to succeed. It makes exercising and eating healthier more fun when you have someone to go to the gym or cook with. Also, it adds a level of accountability to both yourself and your buddy.
Set Reasonable, Attainable Goals
If you want to lose 20 pounds, set your goal lower in the short-term. Try, “I’d like to lose one pound in the next two weeks,” instead. It’s much more attainable in the short term and you’ll have the satisfaction of results to keep you motivated. Need more help sticking to your health goals? Here’s a useful article.
Re-Set the “Tape Recorder” in Your Head
If you say, “I don’t enjoy exercise,” replace that with, “I like to exercise, I feel great when I exercise.” By doing so, you will motivate yourself to get moving. The hardest part is starting. Once you get in a habit, you won’t need to convince yourself to work out or eat healthy, because you will see and feel the difference.
Watch Out For Triggers
Are you an emotional eater? Do you tend to crave foods when stressed? Most of us are overeating for a hundred different reasons. We are eating due to boredom, irritation and frustration. When you start to feel this way, step out into the open air and walk. The mini-blast of oxygen will vanquish tiredness and mental exhaustion. Leave your worries behind and be in the moment. Look at the birds. Be thankful. Let go, breathe deeply and relax.
When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning – often on high-fat sweets – or to eat extra servings or bigger portions at lunch or dinner. When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.
Walking is Great Exercise
Begin by walking briskly for 15 minutes, then turn around and walk back, voila! A half hour of exercise under your belt! Walking is a great way to get your daily physical activity, but if you want to take it up a notch, check out this article on how to exercise right 4 your type!
Keep a Food Diary
It’s simple, write down everything you eat and drink in a notebook, computer, or on your phone. You may be surprised at how the calories add up. A food diary creates a conscious awareness of food intake and eating patterns – do you binge on carbs at the end of the day or generally “need” something sweet after lunch? By writing everything down, you have a sense of accountability for everything that passes your lips.
Plan Your Meals in Advance
The quickest way to stray from your diet is to wait until you’re famished to decide what to eat. Make a weekly meal plan, buy your ingredients in advance, and get cooking. Meal-prepping takes out factors that can lead you to fail, like fatigue, running out of time and extreme hunger. Find great recipes for your blood type here, or in Dr. Peter D’Adamo’s Eat Right for 4 Your Type Personalized Cookbooks.
Eat Slowly & Mindfully
Sit at a table, not on your couch, and never in front of the TV or in your car. Set your fork down between each bite while you savor your food and swallow. Enjoy some dinner conversation, and then have another bite. Practice a slower pace at meal time. So often we’re pressed into hurrying through meals by other responsibilities. Schedule meals so that you have time to relax and enjoy your food. Stop half way through your meal, drink some water, and ask yourself, “Am I full?” Just like changing any other habit, learning to slow down at meal times takes practice and hard work.
The larger the plate or bowl, the more likely you will be to fill it up. Trade in those large plates for small, six inch dishes. When serving yourself, remember that a standard three ounce portion of meat, poultry, or fish, should be the size of a deck of cards. A one cup serving of vegetables is about the size of a tennis ball. If you’re eating out at a restaurant, order an appetizer as your main course along with a simple salad.
The Blood Type Diet App
If you have a smart phone, use the Blood Type Diet app (available on iOS and Android) for a handy list of foods that are Right For Your Type. There are also several free apps that help to track calories and exercise, like MyFitnessPal. But remember, free apps will not allow you access to Blood Type Diet Food Lists, family lists, or shopping lists. If you don’t have a smart phone, you can use a notebook to record what you’ve eaten during the day. We have a printable template here. Keeping track of your food intake keeps you accountable and makes you more aware of what you are consuming.
Curb Those Cravings
If you’re really craving something, indulge – but just a few bites. Craving chocolate? One small piece of good quality dark chocolate will satisfy your craving. If you want more than a bite, try substituting something BTD friendly. If what you’re craving is something sweet, check out these Blood Type friendly recipes!
Finally, if you mess up and go completely off the rails, just remember that tomorrow is another day, begin again and move forward!
Stress is a normal part of life, and our bodies are designed to cope with it. For our ancient ancestors, stress was intense but intermittent- such as escaping from dangerous predators and searching for food. Modern life often subjects us to constant, lower-level stress that piles up and taxes our nervous systems. Eating the wrong foods can also be hard on the body. Adhering to the blood type diet enables your body to work more efficiently, here is a post about managing stress through diet.
Sympathetic Nervous System vs. Parasympathetic Nervous System
The sympathetic nervous system (SNS) is responsible for the “fight or flight” response, while the parasympathetic nervous system (PNS) relaxes the body after the danger has passed. The two systems work in balanced opposition to each other. The SNS causes your heart to beat faster and harder, while the PNS slows down the heart, and relaxes the artery walls, allowing freer blood flow, and lets more oxygen get to the heart muscle. Most of the healing in the body happens when the PNS is in charge, including healing the subtle damage from normal “wear and tear” of life. Chronic stress often leads to the SNS being active for longer, and the PNS not engaging properly.
Hormones are responsible for our response to stress.
The adrenal glands release Adrenaline and Noradrenalin, which are short-acting hormones that speed up heart rate and blood pressure, reduce digestion, and make you more alert. In response to longer-term or more severe stress, the adrenal gland releases cortisol. This hormone enables the body to break down muscle to provide immediate energy. The proper levels of cortisol will reduce inflammation, reduce allergies, and promote healing. Too much or prolonged exposure to cortisol can lead to ulcers, heart disease, muscle loss, insomnia, and other ailments. High cortisol levels can cause “brain fog”. It can also lead to obesity because it encourages the breakdown of muscle rather than fat. Exercising Right 4 Your Type can help combat the effects of stress on your body. Check out the chart below or click here to find out more about exercise based on blood type!
Another way to manage stress from the inside out is our Calm Pack.