The Grace Diet

Your goal in the Grace Diet is to diet gracefully.

But what does that mean?

It is essentially a slow gentle diet, one that anyone can do, and does not require huge amounts of willpower or crash dieting - just a small amount of willpower can get the job done, and a large dose of graceful patience. It involves slowly cutting back and/or avoiding foods you know are bad for you and embracing foods that are healthier, but going through this whole process slowly.

The principle of the diet is similar to the tradition of giving up something for Lent (the Sunday after Ash Wednesday). Except instead of giving up 1 thing per year, you are instead giving up / avoiding one thing per month, with cumulative results over a 12 month or longer period.

To start make a list of 12 foods you consume regularly that you know are unhealthy for you.

Example of 12 Foods to Avoid

1. Soda Pop drinks
2. Potato Chips
3. Beer and/or Sugary Alcohol
4. High Calorie White Bread
5. Sugary Cookies
6. Desserts in General (except on special occasions)
7. Sugary/Salty Snacks
8. Fatty Meat
9. Coffee with Sugar/Cream
10. Greasy hamburgers or greasy food in general
11. Syrup on your pancakes
12. Milk chocolate (high in sugar) / sugary chocolate bars

Then each month cut out one of those foods and start avoiding it. Simultaneously you substitute the food you are avoiding with something healthier.

For best results you should try to focus on foods that are high in calories, and replace that with a food that is lower in calories.

The Substitutions

For example lets say you drink a lot of Coca-Cola. One month you dump the Coca-Col and from then onward you only drink ice water (or Coke Zero, which has zero calories). Then each month you repeat the process, dumping one unhealthy food and substituting something that is healthier. This process over time slowly weans you off your addiction to sugary, salty and high calorie foods.

Examples of 12 Substitutions

1. Ice Water instead of Soda Pop drinks
2. Popcorn instead of Potato Chips
3. Low Carb Beer instead of Beer and/or Sugary Alcohol
4. Low Calorie Whole Wheat Bread instead of High Calorie White Bread
5. Oatmeal Cookies instead of Sugary Cookies
6. Fruits instead of Desserts in General (except on special occasions)
7. Savoury Snacks instead of Sugary/Salty Snacks
8. Lean Meat instead of Fatty Meat
9. Tea or Black Coffee instead of Coffee with Sugar/Cream
10. Healthy Non-Greasy Hamburgers/instead of Greasy hamburgers or greasy food in general
11. Berries instead of Syrup on your pancakes
12. Dark Chocolate instead of Milk chocolate (high in sugar) / sugary chocolate bars

 So why does the Grace Diet work?

Well for starters it is really easy to find the willpower to cut out 1 non-healthy food per month and gradually change your diet slowly over time. This makes the whole process easy. It is so easy you will probably never find a book on this diet either, because once you understand how the diet works, having a book about it is truly unnecessary.

Secondly, it is not a crash diet where you go from consuming all your usual foods to struggling to figure out what you are even allowed to eat / starving yourself and suffering from hunger pains / cravings. Instead the Grace Diet is a slow gradual process which allows you to wean yourself off the foods you need to avoid.

This whole replacement process requires you to make an effort to deliberately replace one food with another which is healthier, but fortunately this is comparatively easy because you are only replacing 1 food at a time - baby steps, one step at a time. That wee bit of willpower is all you really need to stick to.

The replacement food is important too; the diet isn't going to work if you get rid of Fatty Meat and you are not replacing it with Lean Meat, for example. If you skip finding a substitute then you could end up binging on something else that is equally bad or worse for you. You have to replace it with a healthier substitute that fulfills the craving.

Each time you switch foods you also need to avoid any temptations to binge on a food. Your goal essentially is to feel like you are eating normally. Thus binging on something you know is bad for you is definitely a no no.

Customization of the Grace Diet

For example lets say your doctor wants you to avoid salty foods. So you could customize this diet by avoiding 12 foods you know to be high in salt.

Or depending on how dire your situation is, 52 foods. Getting rid of 1 food per week, starting with the biggest sources of salt, and replacing it with a food your doctor would approve of.

Example Variations on the Grace Diet

• The Beach Body Grace Diet - a faster version designed to get you ready for bikini season.
• The Low Fat Grace Diet
• The Low Sodium Grace Diet
• The Low Sugar Grace Diet

Find a New Hobby

While doing all of this it is also recommended that you take up a new hobby. Whether it be painting, going for walks, doing nature photography, or trying a new sport. The goal of the new hobby is to take your mind off food cravings. Ideally try to find a hobby you can dive into and obsess over.

Eg. You could develop an obsession for the sport of archery.

Your choice of hobby is a matter of personal preference, and what you choose to do is less important than whether or not it does its job of causing you to forget about food cravings. Thus your new obsession should be something enjoyable. If your goal is weight loss, try to pick a hobby that involves cardio exercise.

End Goal of the Grace Diet

Keep getting rid of unhealthy foods until you reach your desired weight. So if you lose 50 lbs and go from 220 to 170, that is a good amount and you should be proud. If that is your desired weight then all you have to do afterwards is maintain your weight by continuing to eat what you now eat normally. You have achieved a balanced diet.

If you continue to lose weight later on, this might be due to you exercising more and/or a a faster metabolism.

If continued weight loss becomes a problem you can then re-add foods, similar to Reverse Dieting, until your weight stabilizes. So if you had given up bacon at an early stage of your Grace Diet, you can now re-add bacon to help stabilize your desired weight.

Please bear in mind muscle mass and bone density can also cause your weight to fluctuate. If you are weightlifting regularly then your muscle mass and bone density will go up, increasing your weight in the process. Such fluctuations are normal. Don't become discouraged if you see minor weight fluctuations up and down.

6 Ways to Make Running more Fun!

Guest Post by Cara H.

Are you getting bored or find it increasingly difficult to get yourself to go out running? Why not turn running into a more enjoyable experience and get back to finding running a fun activity? Here are 6 ways to make running more fun:

1. Choose beautiful places for your running sessions.

Why not explore a nearby beautiful park, instead of running around your dull neighborhood streets? By focusing on exploring new places, and running near landmarks you enjoy, you will find much more joy in running as well. So, plan your next run to somewhere you love going or wish you could go to. You will find yourself much more motivated to go run there.

In Toronto, check out the following locations to run for fun:

High Park
The Don Valley (aka the Don River Trail)
Rouge Park
Beaches
Sunnybrook Park
Stan Wadlow Park
Charles Sauriol Conservation Area
Tommy Thompson Park
Toronto Island Park
Humber Bay Park
West Humber Parkland
Martin Goodman Trail
The Beltline Trail
The Humber River Trail


2. Rejoice for the progress made.

Enjoy the fact that you are continuously improving your running performance and results. Track your steps, times and progress, so that you can feel the satisfaction of your improved performance.

3. Treat yourself to rewards for the efforts.

Plan a fun dinner with friends after a long run, or reward yourself with a beautiful new running accessory when you reach a specific running related goal of yours (hint: bright coloured shoes will definitely lift up your mood). You can enjoy a small forbidden treat or drink after a long run too, but without overdoing it on calories of course.

Hot Tip - Chocolate Milk makes a good after run treat, as it contains a good amount of protein, calcium and energy.

4. Get a running buddy.

Running is always more fun if you have a running buddy to join you. It is perfect if you can engage one or more of your close friends or your significant other to run with you. Run at a comfortable talking pace, so that you can have a conversation with your running buddy. This will definitely make the experience much more enjoyable. Even if you can’t find a friend who is willing to run with you - don’t worry, just do some research on your local running groups and join one of them. You will meet new people, and possibly make new friends on the way.

5. Listen to some great music.

Create a playlist with your favorite tunes to listen to when running. It is better if you pick high energy, faster songs, especially if you want to push on your running pace. There are a number of readily available playlists for running on Spotify and other music websites. If you prefer, you can catch up on your reading, and listen to the latest bestselling e-book while running. It will keep you engaged, and will make running much more enjoyable too.

Inspirational music also works well too. Music that makes you feel inspired, energetic and wanting to run harder.


6. Take part in races.

There is nothing more satisfying than that feeling of reaching the finish line with a crowd cheering on! Enjoy the fun of the competition and your result at the finish line. Don’t be afraid to sign up for a race. You will be able to explore new places, meet new people, enjoy refreshing snacks and challenge yourself to reach the result you have planned.

Obstacle races are the real deal, if you are looking for the fun part of the running. Even if you do not finish first, the joy of taking part in the race will be sufficient to keep you happy and satisfied, believe me!

Archery Lessons in the Rain in Toronto

It has been raining so much in the last two months (April and May) that I am curious how many people actually want archery lessons on rainy days.

Normally if it rains I reschedule lessons for several reasons:

1. Water damages equipment.
2. Water also causes mildew to grow on equipment.
3. People are susceptible to getting sick if they get cold.
4. People don't want to be standing in a field holding a potential lightning rod.
5. People often feel miserable when shooting in the rain, which effects accuracy.
6. A downpour will effect the accuracy of individual shots.
7. The archer's ability to aim can be reduced by rain interfering with their visual sight.

However in theory if I used equipment that is immune to water damage I could teach on rainy days to people who are willing and up to the challenge. (I already have arrows suitable for this, although I might have to invest in different bows for teaching with than the ones I normally teach with.)

I am curious if there are people out there who would actually want archery lessons in the rain - perhaps there are people out there who really like a challenge.

If this sounds like you, send me an email and we shall explore this option.

Pros And Cons Of Swimming In Pool vs River vs Lake

Guest Post by Angie Earley.

Summer - Everyone’s Favorite Season

When the summer heat’s coming, you’ll bet that everyone around you is running to the nearest pool of water. While there are people that live in more populated areas and those that don’t, there’s surely a body of water somewhere. Like most people, when we think about getting away from the summer heat, we’ll dive into a pool of water. For others, they might feel like diving into a river or lake instead. Is it better? We’re going to discuss the pros and cons of swimming in pools vs. rivers and lakes.

The Difference Between Rivers And Lakes

There’s a clear difference between rivers and lakes, and many people have the two confused because their terms are sometimes used synonymously with one another.

Here’s the difference: A lake is usually a still body of water that’s surrounded by land and usually surrounded from all sides. The only exception to this definition is if it’s being fed into by a river, stream, or other moving bodies of water. A river, on the other hand, is a natural flowing stream of water. The water that comes from a river usually ends up in an ocean, sea, or lake. To illustrate, a river usually flows into a lake but a lake does not usually flow into a river.

Pros And Cons Of Swimming In Pools vs. Rivers And Lakes

Not everyone is able to afford a home and have a swimming pool in their own backyard but there are many benefits to swimming in monitored and sanitized waters instead of the natural waters that is given to us by nature. Here’s a list of some pros and cons:

Pros

• Pools are generally much cleaner as owners use good quality robotic pool cleaner and pool filtration systems to get rid of dirt and debris
• Pools usually contain a lot of chlorine, therefore ridding any and all bacteria swimming in the water
• Swimming in a pool puts you in the security of a lifeguard. Lifeguards sit and watch over the pool and ensure that everyone is safe inside the waters

Cons

• Swimming in a pool can be less accessible to some more than others especially if there’s no swimming center nearby
• It’s not uncommon for swimming centers to charge anyone using their pool
• Swimming in a pool can be dangerous if not supervised by an adult

Yes, swimming in a pool by consensus is much better than swimming in a river or lake. Let’s review the pros and cons.

Swimming in a pool by tradition, is incredibly clean, has much less diseases, and is much safer. Pools are usually sanitized and monitored by either the home owner or, if you’re swimming at a recreational center, then it is quality controlled by the facility. Pools are cleaned and sanitized with chlorine with a certain level of standard for cleanliness. The way they’re maintained eliminates the risk of diseases and is usually much safer than swimming in open water.

We do know that depending on the area that you’re living in, pools can be inaccessible. It can also be expensive especially if you have to pay membership dues in order to even use the facility in a recreational manner. On the top of that, although there’s usually lifeguards watching over swimmers, it can still be dangerous.

But to circle back around to the point, those are the pros and cons of swimming in a pool. The only real benefit of swimming in a river or lake, are: It’s free, you have complete freedom to do what you want, you feel liberated, you’re surrounded by nature. But aside from these benefits given to us by Mother-Nature, swimming in a pool is still the better choice. For one, there are always things lurking around in the waters and that isn’t just limited to animals or sea creatures. Natural bodies of water are usually home to thousands of tiny organisms naked to the eye, but it’s also a good breeding ground for parasites and diseases as well.

The Better Choice: Swimming In A Pool

There’s a certain attraction to the imagination when someone thinks about swimming in a natural body of water like a lake or river. And yes, there are people that usually loves Mother Nature so much, that all they want to do is swim with nature. However, when you weigh the pros and cons of doing so, instead of swimming in a pool, generally, the risks outweigh the benefits. The real question is, to help anyone make an informed decision, is: “Why put yourself through the dangers of becoming sick or infected by parasites for something so second-handed like swimming?” Certainly, anyone that cares for their lives, will see that it’s simply not worth it. Swim in a pool instead and shelter yourself from any foreign diseases.

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Author Bio: - Angie Earley is a founder of PoolVacuumHQ.com blog; it’s a blog about Pool Cleaning tips, guide, reviews, news, equipment and events.

Back when Jogging was Weird

Back in the 1950s and earlier jogging was something only soldiers, athletes and weirdos did. Although to be fair, the whole idea of "exercising for the sake of exercising" (or fitness / health reasons) was considered weird back then too.

And to shine a light on this check out the video below I watched yesterday which chronicles the rise of jogging as an exercise activity. It shows how jogging was once considered an oddity.



And to be fair, the whole modern idea of exercising is really a 20th century invention. Prior to the last 117 years, people rarely exercised for the sake of exercising. Sure, people competed in athletic competitions, but the idea of training, practice and maintaining a constant level of exercise - even in the winter! - was considered to be a weird idea and unnecessary.

That was before the advent of professional sports and sportsmen earning an annual salary for being a professional athlete.

Before bodybuilding became a competitive sport.

Back when bicycles were called Penny Farthings, had no brakes and the only way to stop was to crash it. (And usually had mustaches they combed with beeswax.)

It would take decades for many sports to reach a pinnacle in which a person could become a professional in their chosen activity and make a decent living doing it.

Even now many Olympic athletes still have to beg money from their governments and work full time / part time jobs in order to support their athletic endeavours.

Jogging is just one of many activities that were once considered strange and unusual.

Take archery for example.

While it is generally accepted that a person must practice regularly to be good at archery, it was usually a pastime in recent centuries thanks to firearms and only a rare few people did bowhunting. During the last 100 years archery and bowhunting has seen a resurgence in popularity and people can now be:

• Olympic Archers
• Professional Bowhunters
• Archery Instructors

So it is now possible to make a living doing archery in a variety of ways. Even former Olympic athletes can presumably become coaches when they retire from competing.

Making a living by jogging, well that is the stuff of:

• Professional Marathon Runners
• Olympic Joggers (5 KM, 10 KM, etc)
• Personal Trainers who teach people how to jog, train for marathons, etc.

So a lot has changed. Jogging is just a prime example of how things have changed.

And much more is still waiting to be changed. I am still waiting to see a professional women's hockey league in Canada to get televised coverage on the CBC.

Women sports (and televising them) has a huge potential to grow in the 21st century. Not just in North America where professional athletes are more common, but globally.