Vote for WalkingSpree in MyFamilyDoctor Twitter Contest

MyFamilyDoctor’s Twitter contest for a free magazine subscription is drawing to a close this Wednesday. WalkingSpree was thrilled to hear that one of our tweets was chosen for one of the “Favorite Creative Tip” options to vote for.

So go on over and vote for WalkingSpree’s tweet:

walkingspree: when I buy groceries with my kids, I take the opportunity to teach them about reading food labels”

or any of the tweets that you liked for that matter:) There are lots of great suggestions on how little steps add up to big effects in your health.

follow My Family Doctor on Twitter.

follow WalkingSpree on Twitter.

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Eating healthy in a tough economy – Part 2

I want to continue on the same topic as last week. Hopefully, these new tips will be just as useful for you.
1. Consider inexpensive protein sources, such as beans or cottage cheese

2. When cooking or eating out, plan for leftovers

3. Buy generic and store brand foods

4. Buy in bulk as Sam’s Club, BJ’s, or Costco

5. Try planting your own produce garden at your home

6. Check serving sizes of frozen foods to see if cost can be reduced while maintaining nutrition.

Back in Skinny Jeans has a great post on 5 ways to Avoid or Stop Stress Eating.

It’s no surprise that with all the economic tension many people are relieving stress by over eating or eating when they really aren’t hungry. Stress eating is a common issue when it comes to weight management, so here are 5 ways to help you avoid the trap of eating out of anxiety and worry:

Next week I will compare and contrast prices of inexpensive food choices. Have a great week!!

Go to Part 3 >>

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Win a free subscription to My Family Doctor Magazine on National Small Steps Day

If you remember our Micro Steps for Micro Media challenge we had last week that inspired many steppers to fit in more steps throughout the day. We now want to let you know of a new challenge from My Family Doctor Magazine that also follows along in that concept with their first Small Steps Twitter contest.

In order to celebrate what My Family Doctor Magazine has wonderfully dubbed National Small Steps Day inspired by blogger Mark Salinas’ post One Step at a Time, you’ll have the opportunity to win a free subscription to My Family Doctor Magazine.

They want you to:

Answer the question:
What small steps are you taking for your health?

Tweet your ideas throughout the day next Tuesday, October 21.
Type #step in the tweet.

This is a great incentive to build off your micro steps for micro media challenge. For every #step contest tweet you make, put in those 140 more pedometer steps. Just one more reason to keep those numbers going up and up.

This contest is over today at midnight. So get stepping and tweeting right now!

Be sure to follow My Family Doctor on Twitter.

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Eating healthy in a tough economy

The economy has taken its toll on just about everybody and everything that you do. Many people are cutting back and doing the best they can do to survive in a tough economy. I have some ideas I would like to share with you about how to get the most for your buck when it comes to nutrition. Here are some of my favorite tips:

1. Compare food prices based on number of servings provided and nutritional contribution. Also, look at the unit price of food.

2. Take inventory of the food you have at home. Buy only what you need and what you plan to eat.

3. Plan your meals in advance. Try to make a menu for each week so you know what you plan on cooking.

4. Plan for leftovers.

5. Purchase produce that is in season.

6. Use sales and coupons.

7. Never shop on an empty stomach. Make sure you go shopping after a meal of snack.

Hopefully, these will help many WalkingSpree members. If you liked this post, look for my blog next week as I will share some more of these ideas with you.

Part 2 >>
Part 3 >>

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Micro Steps for Micro Media Challenge

I initiated this challenge to find creative ways to fit more steps into my day. I’m hoping you will step along with me. If you use a pedometer and use social media, this challenge is for you. For every tweet, facebook status update, blog comment, text message, friend feed activity or any other form of micro media that you participate in today, take at least 140 steps. If you participated in 10 micro media actions in the day, that’s 1400 more steps that you wouldn’t have had otherwise.

This is an exercise to show you how small steps can add up over the day and make a positive benefit to your health. If you have time to write 140 characters in a tweet, you have time to take 140 steps.

Let me know how well you succeed on your micro steps challenge:)

10 stepping tips that we twittered previously;

1. Pacing the office during conference calls can be a great way to get in extra steps and improve oxygen to the brain.

2. Use the bathroom on the opposite floor that you are on in your home or in your work place.

3. Use a retractable leash when walking the dog. It will free your arms so you can pump more vigorously and burn more calories.

4. Keep a pair of walking/running shoes in your car or office so you can take advantage of any small period of time to walk.

5. Walk down the office hall to talk to co-workers instead of sending emails will increase your step count. This could mean 500 extra steps!

6. Sitting at your desk is a good time to do flexibility exercises like head rolls, shoulder shrugs and stretch your quads and hamstrings.

7. Setting targets is an important part of reaching goals. If your target is 6000 steps this week. Next week increase it by 20%.

8. Taking the stairs instead of elevators is an excellent way to add steps, strength train and improve cardo too.

9. To boost weight loss success, work up to 12,000 – 15,000 steps/day (add 2,000/week) and consume 500 fewer kcal/day.

10. Have kids? by walking around the field instead of sitting to watch your kids play sports, you can easily increase steps by 2000 steps/day.

On a side note, I’ve taken to keeping a jump rope in my office and alternating some of my step sessions with jump roping to give the metabolism an extra boost. It’s a way to mix up the routine a bit more in the office space and doesn’t take up too much room.

Ok, I’m off to tweet this and then do my 140 steps:)

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