These two articles on mini walks encouraged me. It’s easier for me to take 3 short walks than one longer walk, but I was afraid short walks weren’t good enough. These two articles which I have combined put my mind at ease.
Mini Walks Add Up
Plan mini walks into three parts of your day. You will create a very powerful healthy habit if you plan these around your meals. Aim for a quick 10-minute walk after breakfast, an easy 10-minute walk before lunch and a brisk 10-minute walk in the evening (before or after dinner — it’s your choice!). In fact, research has demonstrated that three separate 10-minute walks throughout the day are more effective in reducing cardiovascular risks than a single 30-minute walking session… the European Society of Cardiology Congress demonstrates that a 25-minute daily walk at a brisk pace can add upwards of three to seven years to your life.
Tip: It’s generally OK to walk after a meal. But if you choose to walk after a large, heavy meal like Thanksgiving, you might be uncomfortable. Any other time you can walk when you want. Walking is “no rules” fitness!
Take the Long Way: Rack up the steps by walking to the bathroom on a different floor of your office building. (Or park farther from the store, in my case!)
Walk and Talk: Phone meetings, interviews, social calls, and coffee dates: all things that can be done in motion. (Personal note: walking while talking on the phone definitely helps me get more walking done. I try not to walk very fast so I’m not huffing and puffing, tho! )
http://blog.myfitnesspal.com/three-fast-easy-tips-start-walking-off-weight/
This article on carbs by Darya Rose Ph.D. gives a balanced perspective. Helpful at Thanksgiving!
“Foods, even those that contain carbohydrates, are not all “good” or “bad.” Some may support health more than others, and some may remind you of your childhood summers at grandma’s house. There’s value in both and no need for feeling guilty or virtuous in either case.
Unrefined Starches
At the same time, I still prefer to eat unprocessed foods, which help me have more energy and look my best. I’ve found that when I eat small amounts of grains (e.g. oats, rice, farro, etc.) and legumes (e.g. beans, lentils) regularly, my cravings for bread and sweets completely disappear and I’m satisfied with less food.
You may do better with more or less starchy foods in your personal healthstyle, but regardless of the quantity focusing on unrefined, intact starches should be your default.
Indulgences
When outside your normal habits––maybe it’s your birthday or you’re on vacation––you’ll occasionally have an opportunity to eat something that is made almost entirely of flour and/or sugar. Only you can decide what is or isn’t worth it for you.
Now that I am totally in love with the Real Foods I eat every day, it’s easy for me to be really picky in this regard, which I’m thankful for. (Personal note: I have found this to be true. Eating lots of veggies and fruits with some whole grains and unprocessed meat is so satisfying that junk food doesn’t have a lot of allure. Store-bought pastries, cakes, and cookies don’t even taste good to me. Too sweet.)
What’s important is that if you decide to go for it, go for it. That doesn’t mean shoveling as much into your mouth hole as you can fit in a 20-minute sitting.
It means being honest with yourself about what a satisfying piece is for you––not too skimpy, not so big it’ll make you sick.
It means putting it on a plate, finding a place to sit, putting a smile on your face, and enjoying the heck out of it. Because life should be awesome.”
http://summertomato.com/how-to-eat-carbs-like-a-sane-person
For further reading:
Help prevent overeating by using the hunger gauge
http://blog.myfitnesspal.com/the-simple-tool-that-can-help-prevent-overeating/?user_id=173464802479597&utm_source=mfp&utm_medium=email&utm_campaign=weekly20161114&mkt_tok=eyJpIjoiWVRSbU5tTTBNVFJsTXpZeSIsInQiOiJaOWRBNG9DWGFwaVwvaVwvdVh3Q2tHTXZyaEt3NUhSZU44M2hJc1A4SzdYYVd0UXgyaVNFOVUxM2tnejlXS3VMRkl3STU2UnBpZEN0XC94QkpOU3RtMldKcllwaTVcL2puN1lGMXhnZFN4WVhJOEE9In0%3D