Productivity @ Home

Learn and Do Everything in Less Time

On Wednesdays, I share my thoughts on Learning and Professional Development.

A big thanks to Kelly from ClearViewEducation.com for calling to my attention their recent post entitled 100 Awesome Cheat Sheets to Learn and Do Everything in Less Time.  Since personal productivity is all about "Getting Things Done", this is the type of cheating that works for me!

The Cheat Sheet list includes a broad cross section of topics including hobbies, productivity and organizing, finances and home and garden.  The "Laundry 101" Cheat Sheet is going to get printed and posted in my laundry room alongside the "Cleaning Cheat Sheet" so that I can spend more time enjoying the "Wine and Food Pairings" Cheat Sheet!

Is compiling lists of things that will make life less complicated cheating?  I call it good time management and recommend you head over and check out 100 Awesome Cheat Sheets to Learn and Do Everything in Less Time today.

Have a post to share?  Email me any time at lisahendey@gmail.com if you have a tip on personal productivity that will help our readers!

The Truth about Restaurant Calories

Today's guest Health and Fitness article was written by Lynn Bode.

By now it is probably clear to most consumers that eating out is not the healthiest choice. Yet, all the marketing hype projected by restaurants can sound quite convincing. Restaurants and fast food chains are pitching everything from fat free, no carbs, low calories, high fiber and other specialty menu items.

Many even make specific promises about their food choices by providing nutritional information guides and even list macronutrient details right on their menus. Such details have been welcomed by millions of consumers who are watching their waist line. Unfortunately, even if you adhere to ordering from these "healthy" menu offerings, you may still find yourself struggling to lose weight.

There may be a legitimate reason for this struggle; it's been discovered that many of these so-called healthy menus are providing misleading information. A recent Scripps Television Station investigation revealed very disheartening results. The investigation uncovered huge discrepancies.

Both restaurant chains and fast food establishments were tested in the investigation. While some food menu items matched their published nutrition details or came close, others had variances such as twice as many calories or eight times as many fat grams. Yikes! That means while you might have counted that meal you ate out last night as only 500 calories, in reality it might have been a whopping 1,000 calories!

So, if you rely on self-published macronutrients from restaurants, you may be severely sabotaging your diet. Does this mean you must cook every meal you consume, seven days per week? No! This investigation's evidence is just a reminder that YOU must always take full responsibility for understanding what is going in your mouth.

Rather than relying on caloric and fat information provided by restaurants, just stick with these tips when dining out:

• Start your meal with a salad that ONLY consists of veggies. Have your salad dressing on the side and try to use only 3 to 4 spoonfuls of it on your salad.
• Order your meals steamed, grilled or broiled.
• Avoid items that are fried or sautéed.
• When your server brings your meal to you, ask that half of it already be placed in a to-go bag. Then save that portion for another day.
• Ask that side veggies be steamed with no added butter or sauces.
• Choose beverages without sugar or sugar substitutes. Try water with lemon slices, unsweetened tea or caffeine free coffee.
• Skip the bread bowl.
• Don't order appetizers in addition to an entrée.
• Share a meal with a friend.
• For sandwiches, ask for whole wheat bread.

Copyright 2009 Lynn Bode

Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout. Fitness professionals take your business online, visit: http://www.trainerforce.com

4 Fitness Tips For Anyone Struggling to Get in Shape and Build a Great Body

 Today's guest article was written by Shaun Allen.

If you're like most people, it can be difficult to get in shape. You're probably overloaded with work and this makes it difficult to get in shape. If you have kids that is another stress added on. Then to top it off it is difficult when you're bombarded with a whole bunch of information and suffer from "paralysis by analysis".

In this article I am going to show you a few tips that will get you started on the right track. In fact, they're so easy you can get started today.

Fitness Tip #1 - Set proper goals to achieve your dreams. Write your goals down and stick them up on the wall somewhere. That way you can see your goals every day and get the motivation you need to accomplish them. When you write down your goals, make sure they are measurable and have a deadline.

Fitness Tip #2 - Now that you've made it clear what you want. You need to figure out how to get it. So you've written down your dreams and goals. But what do you have to do to accomplish them? Getting in shape isn't easy or we'd all be in shape. You'll have to workout, watch what you eat, and live a healthier lifestyle. Write down what you have to do to get in shape.

Fitness Tip #3 - The next tip is to make your life easier to accomplish your goal. So if you wrote down that you need to run on a treadmill for 30 minutes a day, it's time to go sign up at a gym for $20/month. If you wrote down that you need to eat healthier, it's time to get rid of your junk food and replace it with healthy food. Get rid of all the temptations you can to accomplish your goal.

Fitness Tip #4 - The last tip is to create a workout and food journal. Go buy 2 different cheap notebooks and write what each is for. The food journal is used to keep track of what you eat throughout the day. You'll learn how much healthy food you're eating which is probably not that much. You'll also learn how many calories and grams of fat you're eating. With your workout journal you can write down the exercises you did and how much weight was used, or how much time you did each exercise.

I've created a free Weight Loss Course for anyone who would like to lose 10 pounds in 14 days. By following this program you'll discover the exactly what you need to do to get motivated and start burning fat and losing weight quicker than you ever thought possible. You'll have a sexier, healthier, and even a more youthful body in the shortest amount of time possible. You can find this plan at http://www.betterbodyjourney.com

Article Source: http://EzineArticles.com/?expert=Shaun_Allen

Tips for Keeping Kids Active

Today's guest post was written by Troy James Macraft

Keeping kids more physically active in today's day and age is increasingly becoming more difficult because many forms of entertainment are televison and video games. The majority of kids don't live on farms and have to be up at dawn to work and get the much needed exercise. Children today must find creative outlets that allow to be more interested to get away from the television and video games from time to time. If children are given the proper toys and resources they will take advantage of them.

Sports are a good way to get a child active. They are one of the most common ways to get a child physically fit and they also promote social development skills. For example, depending on the age of the child, a mini basketball rim would be great way to for a youngster to get some exercise. They can call their friends over and play against one another. Soccer ball, a tee ball set, football, a goalie net, puck, and hockey stick, all these are a good source of exercise. Table tennis would be a good way to build hand eye coordination.

If the child isn't into sports there are a variety of tents and tunnels that can be placed in the back yard. These tents can serve as fort and create a world of fantasy for young children. Those who have the space jungle gyms are an excellent means of exercise because they contain many features such as swings, slides, and climbing bars. They are really an all in one child workout center.

Obviously bicycles are very common for people of all ages. If one is looking for an alternative to a bicycle a pogo stick would do the trick. Pogo sticks are intended for kids over the age of three. There are scooters, 3-wheel riders, and pedal cars which are all good ways to get those little legs moving. Hopscotch is another fun source of exercise especially for young girls.

Any physical activity will be highly beneficial to a child and can lead them on a path to a better, healthier life. While circumstances and parenting habits are different, scheduling a time for a child to be physically active may be a good idea. Who knows, a child who frequently becomes active in a particular sports mat make a career out of it. It is important to expose a child as many physical activities as possible.

Troy James Macraft, Gifts for Kids, Kid Toys

Article Source: http://EzineArticles.com/?expert=Troy_James_Macraft

Working Things Out

Some of you know that I have recently been undergoing radiation treatment for breast cancer.  As of today, I've complete 15 of my 33 scheduled treatments and can see a light at the end of the tunnel.

Truthfully, I've been feeling great.  I had fully recovered from the surgery I had the week of Thanksgiving, and my only side effects are a rash and some slight swelling and pain.  So I have no excuse not to be keeping up my normal workout schedule and getting to the gym or exercising three times per week.

But I'll 'fess up here - I've been a slacker the past few weeks.  I'm not sure why I let my nutrition and fitness slip during times of stress when I absolutely know in my mind that eating well and moderate exercise ALWAYS make me feel better both physically and emotionally.  But the mind knowing something doesn't always translate into the body doing it!

So for the past two days, I've made an effort to go immediately from the Cancer Center to my gym for a 45 minute workout.  I've also been wearing my pedometer, which is a silent talisman that reminds me to get in as many steps as possible during the course of the day.  These are small steps, but I can already feel and improvement in my energy level and attitude.

I'm blessed that I am feeling so well during this treatment.  At the Cancer Center every day I see men and women of all ages who are so ravaged by their illness that they can barely stand.  I also know that eating nutritiously and staying in good shape will help me ward off future illness.  So now, I need to "just do it" and stop making excuses, as long as I'm feeling physically up to it.  I'm not going to be running any marathons soon, but walking on the treadmill can only help my situation and strengthen me inside and out.

Do you ever let your workouts or healthful eating slip during times of extreme stress?  What helps you to get back on track? 

Treadmill Buying Advice - 5 Tips

On Fridays, I share my thoughts on Health and Fitness.  Today's guest post was written by Jamie Jefferson.

Buying a treadmill is a great thing to do for your health. With your own treadmill, you can get exercise any time you want to, no matter what the weather. But a treadmill is a big investment.

If you plan on spending upwards of $1500 for a decent machine, you want to make sure that you choose wisely. Follow these steps to get the right treadmill for you and you'll be on your way to better health.

1. Think about your health goals.

If you are going to be training for a marathon, the right treadmill for you is going to be much different from one for someone who just wants to lose some weight. You'll need to consider your goals before you go shopping. Figure out what you most want to get out of your machine and you'll be able to find the right one for you.

2. Think about the features you want.

Do you have longer legs that would be cramped by a standard length treadmill belt? Are you short on space and need a portable treadmill that can fold away at a moment's notice? Do you need support bars to help you safely get off of the treadmill when you are done? All of these needs are met with different types of treadmills. You should also consider features such as incline ability, heart rate monitoring and the ability to program your workouts. If you want to get the most you can out of your investment, it's worth it to take some time researching and considering the features.

3. Consider your price range.

Good treadmills start out at around $1500 and can go much higher than that. For most people, the range of $1500 to $3000 will give a quality machine for a reasonable price. Anything below $1500 probably won't have enough power to give you a safe, effective workout or it will be more likely to break down within the first year. Most brands of treadmills have models that are medium to high end. Don't focus on brand, just focus on something that fits your price range.

4. Do your research.

These days it's fairly easy to get an honest opinion on different types of treadmills. Research the Consumer Reports database, online marketplaces and opinion sites for good models that are in your price range with your desired features. When you're researching online you can also find out about any rebate deals or sales that are going on. Sometimes you'll find comparable models and the only difference is that one has a rebate program and another doesn't. By taking the time to research you can save yourself a lot of money.

5. Look into extended warranties.

Most quality treadmills come with a warranty that last one to three years. If you've found a great machine that meets your needs, and it only has a one year warranty, it may be worth it to pay a little more for an extended warranty. Be sure to read the warranty agreement so you know exactly what is covered.

Don't pay more for your treadmill than you have to. Click the links below for the very latest coupons, discounts, and price drops on treadmills and ellipticals.  Article Source: http://EzineArticles.com/?expert=Jamie_Jefferson

Never Give Up, Never Surrender

On Fridays, I share my thoughts on Health and Fitness. 

A big hat tip to my personal coach, Greg Cheney, for posting this fabulous video on his blog over at FaithFirstFitness.com.  It's an opportune thing to post on a Friday, when the thought of skipping a workout or quitting on a nutritional program sounds oh, so appealing!

Leave it Lance Armstrong to put things in perspective...

Another thing that helps me when I quit are some legendary words from a movie you might have heard of once or twice.  The speech goes something like this:

         

Well, boys ... I haven't a thing to say.
          Played a great game...all of you. Great game.
                   (He tries to smile.)
          I guess we just can't expect to win ‘em all.
                   (Rockne pauses and says quietly.)
          I'm going to tell you something I've kept to myself for years --
          None of you ever knew George Gipp.
          It was long before your time.
          But you know what a tradition he is at Notre Dame...
                   (There is gentle, faraway look in his eyes as he recalls the boy's words.)
          And the last thing he said to me -- "Rock," he said -
          "sometime, when the team is up against it -- and the
          breaks are beating the boys -- tell them to go out there
          with all they got and win just one for the Gipper...
                   (Knute's eyes become misty and his voice is unsteady as he finishes.)
          I don't know where I'll be then, Rock", he said - "but
          I'll know about it - and I'll be happy."

National Breast Cancer Awareness Month

On Fridays, I share my thoughts on Health and Fitness.

During the month of October, you’ve likely been seeing a lot of pink, owing to the fact that October is National Breast Cancer Awareness Month.

I’m guessing that a lot of you reading this haven’t yet experienced the joy of your first mammogram and may be thinking to yourselves that you can just skip this post and move along in your reading.

I’d like to ask you to pause though, and take a few moments to think about breast cancer and how to care for yourself and your family.  According to statistics on the NBCAM website, an estimated 178,480 women were diagnosed with breast cancer in 2007.  Of those diagnosed, an estimated 40,460 women lost their lives to breast cancer in 2007.  So many of us have a mother, a sister, or a friend who has been impacted by breast cancer.

Because I have a family history of breast cancer, I had my first mammogram before I turned 35.  I’m going to share with you that I’ve been a slacker when it comes to getting the annual mammograms my doctor routinely prescribes.  I’ve used the “I’m too busy” excuse, the “It hurts too much” excuse and even the “I forgot” excuse.  Pretty dumb, when it’s clearly shown that mammography screening is the best available method to detect breast cancer early, thereby maximizing treatment and cure potential.

So this month, in honor National Breast Cancer Awareness Month, and because I love my family, I’m treating myself to my annual mammogram.  Along with this routine screening, I am going to really focus this month on decreasing some of my risk factors for breast cancer by staying physically active, decreasing my fat intake and increasing my intake of fiber, and making fresh fruits and vegetables the stars of my meals. 

Care to join me?  We owe it to our families to take care of ourselves spiritually, emotionally and physically.

Image credit

Time Budget - Fitness and Friends

On Fridays, I share my thoughts on Health and Fitness.

When it comes to organizing my time, there are a few top priorities in my life.  They include my faith life, my family, and my commitment to regular exercise. 

Just as I tend to take shortcuts on my daily quiet time when life gets busy, my workouts tend to get skipped when I'm busy and I start to eat badly and without control.  By this, I don't mean "pigging out" but rather making bad eating choices due to the fact that having fresh, healthy food in the house involves shopping.

So my "Time Budget" definitely needs daily health and fitness components.  I'm blessed to have Coach Greg Cheney of Faith First Fitness in my life to help me working towards my health related goals.  I also have a great friend/workout buddy who makes going to the gym a pleasure.  So my Time Budget includes thrice weekly workouts.  I hope to be able to supplement these with a daily walk and will be aiming to wear a pedometer six days per week to monitor myself.

Equally as important as physical health is my mental health, and one of the things that helps it most is time spent with my girlfriends.  I have a few social commitments that occur on a weekly or bi-weekly basis, so I've allocated time for these in my time budget.  Family fun also falls into this category, and is absolutely one of the best ways I can be spending my time.

What items would you put into the Fitness and Friends area of your time budget?  Is time spent "goofing off" with friends or family a waste of time or essential to a happy, productive life?

Recommended Resources:

Lisa Likes - Starbucks Vivanno

On Fridays, I share my thoughts on Health and Fitness. 

I've decided to start a new series of posts entitled "Lisa Likes" - just simple little things I run across in my day to day life that bring me satisfaction.  There's great joy in sharing stuff like that with friends, right?  "Lisa Likes" is an homage to my good friend and blogging buddy Rachel Balducci and her precious "Rachel Raves". 

Today, I want to share with you about a beverage I tried this week at Starbucks - the Orange Mango Banana Vivanno Nourishing Blend.  Whew, even for Starbucks, that's a mouthful.

Normally, when it comes to Starbucks, I am boring and utilitarian, and cheap.  I am a "Venti Decaf" girl, rarely straying from the norm because I'm too cheap to spend a lot of money on coffee and too concerned with my calorie intake to waste calories on a drink.

But this week, I walked on the wild side and ordered one of the new Vivanno blend drinks.  I was prompted by the near 100 degree temps outside and a slight midafternoon hunger pang to try this concoction, and I ended up loving it.  I will say that this is a pricier choice than my normal coffee, but at $3.50 was less expensive than my coffee and a pastry would have been, while also being more filling and healthier.

The drink is basically a smoothie, filled with good for you stuff like whey protein and fiber.  You'll find the nutritional info here and for those who count Weight Watchers points, I point this out at a four (unscientifically, I disclaim!).   I typically don't like these types of drinks (for example, I dislike Jamba Juice which to me tastes like grass).  But this drink was different - light and tasty, yet quite filling.

If you find yourself in Starbucks looking for a mid afternoon snack that is a healthier alternative to a pumpkin scone, check out one of these Vivanno blends and let me know what you think.  Of the options, the Orange Mango Banana has the fewest calories.

Do you have a favorite mid afternoon "pick me up" that's halfway healthy?  I'd love to hear about it!

On the Bookshelf:
How Starbucks Saved My Life: A Son of Privilege Learns to Live Like Everyone Else