Refrigerator Raid

Eat Local!

Eating locally produced foods is gaining in popularity, as evidenced by this recent MSNBC.com article.  And there are lots of benefits to eating local foods, such as:

• Less expensive:  Fewer transportation costs means less additional fuel expenses for shipping... which translates into lower prices
• Support local economy:  Why buy from big businesses when you can support your local farmer?
• More nutrition:  Many foods--particularly fruits and veggies--immediately start losing nutrients as soon as they're harvested.  Buying close to the source means your fruits and veggies have been sitting on a shelf for a shorter period of time.
• Fewer chemicals:  Since local foods tend to be produced in-season, fewer chemicals and fertilizers are needed to make them grow.
• Educational for kids:  Bringing kids to a local farm is a great way to teach them the origins of their food.

To find a local farm near you, check out Local Harvest.

Food Safety

The recent salmonella and tomato scare is a great reminder that it's important to be safe with our food.

Check out this AP news article for some food safety tips.

Sleep More To Exercise Better

Want to improve your exercise routine? Extra sleep may help you perform better in the gym. According to a recent study reported by Reuters Health, athletes who get extra sleep show improved performance. Plenty of sleep has also been linked to lower rates of obesity. Why? It may be because...

• We're less likely to crave quick energy foods--like sugar--when we're well rested.
• Fatigue and exhaustion makes it more difficult to resist cravings.
• We're more likely to take the time to cook healthy meals and exercise if we're not tired.

So a little more shut-eye could be very beneficial to your health! For tips on getting more sleep at night, check out The National Sleep Foundation.

Body for Life versus Body for Life for Women

Comparison and review of Body for Life books: Body for Life and Body for Life for Women.

Body for Life:  Solid advice for losing weight and building muscle.  Motivates rather than talks about motivation.  Recommends a very stringent diet and exercise program, with the details outlined.  Introduces and explains concepts like a "free" day.

The workouts are very time-consuming, and most successful BFLers tend to do more cardio than suggested in the book.  Men may see more weight loss benefits from the weight-lifting aspect simply because they can gain muscle mass quickly, but women will also see definite results if they follow the program.

Body for Life for Women:  Definitely more touchy-feely. There's a lot more talk about motivation and "mind." Women who have typical female problems with weight--yo-yo dieting, emotional eating, etc.--may find the text useful. Overall, however, there's little real practical advice.

In Body for Life for Women, neither the eating nor exercise plan is as strict as that found in the regular BFL program. The concept of the "free" day--and the rationale behind it--seems to be missing almost entirely. And the suggested cardio is less intense (and probably less effective) than recommended in the traditional BFL plan.

Overall Verdict:  Women may find BFL for Women easier to follow since it's more flexible and less stringent. However, I'd guess that the 12-week results would not be very dramatic. Weight loss could almost definitely be achieved, but it won't be the kind of body transformation that can be seen in the regular BFL plan.

For a serious body transformation, stick to the original (whether you're male or female). You'll definitely see results if you can adhere to the strict program.

Popular Topics At RefrigeratorRaid.com

Did you find this blog through a Google search? If so, don't read just one article! Here's a list of some popular articles at RefrigeratorRaid.com:

• Create Your Own Mini-Meal Plan To Lose Weight: Small meals prevent hunger, rev your metabolism, and boost your energy. It really does work!

• Flatten Your Abs And Trim Your Tummy: The belly is a trouble spot for lots of folks. If you want to whittle your waistline, check out these tips. 

• Restaurant Nutrition Guide: Until restaurants are required to post nutrition guides on their menus, it helps to do a little research before you dine out. 

• A Brisk Walking Speed Means More Benefits: A slow stroll is better than nothing, but you'll get a lot more health and weight loss benefits if you pick up the pace. 

• Create Your Own Circuit Workout At Home: Circuit workouts help you torch calories and build muscle in a very short amount of time, so they're great for folks who have a busy schedule. And you can do a circuit workout at home, too! No gym required!

• A Beginner's Guide To Exercise: New to fitness? It doesn't take long to see results! This exercise guide will help you get fit in 10 weeks. 

Happy Memorial Day

Land of the free... Because of the brave

Extra Fat Bad for Environment

Your weight may have a negative impact on our planet!

According to a recent Reuters article, the extra fuel required to transport overweight and obese people--as well as the extra food they eat--are contributing to global warming.

Want to save the earth?  Lose a few pounds with some basic diet and exercise tips.

Top Three Weight Loss Websites

Need some tools to guide you toward a healthier lifestyle?  These three websites are guaranteed to give you the knowledge you need to lose weight, get fit and live healthy:

•    CaloriesPerHour.com:  This website is loaded with calorie calculators.  Find out how many calories you're burning with you exercise, how much time it will take you to reach your goal weight, and more! 

•    Exrx.net:  Not sure how to properly perform an exercise?  This website gives you detailed instructions, as well as animated illustrations.  Avoid injury by using proper form whenever you strength train. 

•    Nal.usda.gov:  Find out how many calories are in an apple, a potato, an egg, and other foods at this website.  Many packaged foods and dishes--such as apple pie or chili--are also included. 

Spring Fitness

Old Man Winter is being replaced by chirping birds, bright sunshine and warm weather.  Spring is a great time to jump-start your fitness program, and this WebMD.com feature offers plenty of ways to give your body a "tune-up" this season.

Taking your workout outdoors is one of the best ways to infuse your workout with new energy.  Away from the doldrums of indoor activities, you may discover new exercises that are fun, exciting and motivating!  Here are a few to try:

Parks:  Head out the local park for a long hike or bike ride along the trails.  Many parks even have small rock-climbing sites or obstacle courses.

Playgrounds: Take the kids to the playground for an afternoon of fun and fitness.  Use the benches to do incline push-ups, do chin-ups on the monkey-bars, and get a cardio workout when you push the merry-go-round.

Ball Fields:  Visit the local basketball court, soccer field or tennis court to practice your favorite sport.  Give your kids a beginner lesson so they can get involved, too!

Amusement Centers:  Most amusement centers offer a golf driving range or batting cages.  Both are a great way to work your upper body and relieve some stress.

Your Neighborhood:  A brisk walk or jog around your block can give you a new perspective on your neighborhood.  This is a great way to greet new neighbors and familiarize yourself with any changes that happened during the winter.

The Friday Night Diet

Pizza.  Beer.  Wings.  Potato Skins.

Friday night indulgences can derail any diet.  A recent MSNBC.com article offered some advice to help you navigate through Friday night without consuming too many calories.  Here are a few more tips so you stay on the diet train this weekend:

•    Look for low-cal substitutes.  Instead of having a meat-lovers pizza with a thick crust, opt for the thin crust pizza that's loaded with veggies (and ask for "light" cheese).
•    Exercise portion control. It's fine to enjoy a beer or glass of wine during Happy Hour.  Just limit yourself to one or two drinks, because those liquid calories add up quickly!  To stay in control of portions, drink a big glass of water between every alcoholic beverage.
•    Split treats with a friend.  If you must indulge in dessert after dinner, share it with someone else.  Just a few bites of chocolate cake are often just as satisfying as a whole piece.
•    Indulge once a day. If you know you're headed for a party on Saturday night, try to eat a healthy diet for breakfast and dinner.  Keep portions sensible, and choose lean, healthful foods.  But don't starve yourself!   If you cut too many calories during the day, your hunger may lead you to overindulge at the party.
•    Find time for exercise. Take the kids to the park or visit your local hiking trails.  Weekends are a great time to enjoy a physical activity with the whole family.

Stretch Behind Your Desk

Attention Office Workers!

It's a smart idea to stretch your muscles throughout the day!

According to a recent Reuters Health article, scientists have found that taking regular breaks from sedentary activities can improve your health and whittle your waistline.

Here are a few possibilities:

•    Stand up and stretch every hour.
•    Use speaker phone so you can pace your office while you chat.
•    Hand-deliver a memo to a co-worker instead of sending it via email.
•    Use a restroom on a different floor so you take a few extra steps.

Need a reminder to take a break?  Try keeping a digital egg timer on your desk and set it to beep every 60 minutes.  When you hear the beep, stand up and do some type of activity.

Get 10 Years Younger With Exercise

Want to feel--and look--ten years younger?  All you need is regular exercise!  According to a recent HealthDay News article, British researchers found that aerobic exercise can delay aging by 10-12 years!

We'd all love to see the years melt away, and a good cardio workout can help us achieve this goal.  And you don't have to spend hours on a treadmill to see results!  There are plenty of fun and engaging aerobic activities, such as:

•    Hiking
•    Biking
•    Swimming
•    Dancing
•    Martial Arts
•    Rock Climbing
•    Tennis
•    Racquetball
•    Basketball
•    Soccer
•    Rowing
•    Skating

We'll Be Back

Due to a death in the family, we'll be taking a short break from blogging.  Regular posts will resume in a week or so.  Thanks for your understanding.

Healthy Storage Of Your Stuff

Do you keep your toothbrush on the bathroom counter?  Do you throw your handbag on the kitchen counter?

According to a recent MSNBC/Prevention article, those habits could be affecting your health!  Germs are often lurking in surprising spots, so it makes sense to know what's the safest--and healthiest--way to store your belongings.

Check out the article here to learn more.

Hospital Reviews

Want to know which local hospital offers the best care?  According to a recent AP News article, a new website will help you assess your nearby hospitals.

The website can be found at www.hospitalcompare.hhs.gov.  It includes information and assessments from real patients, including topics like cleanliness, doctors' attitudes, and responsiveness of staff.  Check it out to find out how your favorite hospital compares to others in the area.