4 Easy Ways to Exercise While Stuck at Your Desk All Day

You know the feeling.  That sloth-like, achy-back, sore-hips sense that grips you when you're stuck at your desk, in an uncomfortable chair for eight hours a day or more.

Studies repeatedly tells us that sitting at our desks for an extended period of time will kill us.  Nice.

So how you do combat the effects of sitting in a chair all day or prevent what I like to call "wide-ass desk booty"? I envision my booty getting wider and flatter, like a pancake, the longer I sit behind a desk.

Treadmill Desk/Courtesy LifeSpan Fitness

If you don't have one of those fancy (or expensive!) treadmill desks, here are great ways to sneak in exercise:

• Take the long way to get some water or use the restroom.  
• Try to move for at least five minutes every hour.  For example: at 8:55 do 100 jumping jacks, 9:55 100 squats, 10:55 100 tricep dips, 11:55 100 desk pushups and so on.  Find a private space if you don't want co-workers to make fun of you. 
• Don't laugh at this one: contract your abs while sitting at your desk.  If you don't want to get on the floor and do traditional situps, simply contract you're stomach muscles as if your bracing for a punch.  Do it for thirty seconds at a time throughout the day.  It's effective. 
• Do a series of yoga poses and stretches.  A simple half moon stretch or cat cow pose feels amazing. 

Cat Cow Pose/Courtesy LapBandSurgery.com

Mountain Pose/Courtesy: Yogr.com

Entrepreneur Magazine has some additional suggestions like visiting the park during your lunch hour, incorporating fitness into meetings AND working out at your desk.  Sound familiar? 

The mini-break you take to get the blood moving is worth it.  It will make you feel better and likely more productive when you plop back down. 

Is Getting Enough Protein the Key to Weight Loss?

After three incredibly indulgent days in New Orleans, I am focused on temperance and moderation.  I might have had about a dozen souffle potatoes from Antoine's on Sunday.  Might.  

Antoine's Souffle Potatoes

As I plan my meals for the week, protein and greens are a key component of them.   Apparently, not enough protein could be one of they key reasons why we overeat. 

An Australian study found that the instinctive appetite for protein in humans is so strong that people will keep eating until their bodies tell them they have had enough of it.  The problem tends to be in that we eat too much crap before we will fill up on protein. 

The University of Sydney's Charles Perkins Centre determined that as we eat foods high in carbohydrates, fats and sugar, we reduce the amount of protein we consume.  The New Zealand Herald examines the findings published in Obesity Reviews. 

Courtesy: Beck's Prime

"We found that regardless of your age or body mass index, your appetite for protein is so strong that you will keep eating until you get enough protein, which could mean eating much more than you should,' said lead author Dr Alison Gosby.

When you consume things like soft drinks, which are fairly low in proportion of protein but high in calories, your energy intake will increase because you'll need to keep eating to get the protein you need,' Dr Gosby said."

Think about it, when you eat a lunch full of starches and sugars featuring potatoes, bread and cookies, you're not fully satiated.  You're likely to be reaching for that mid-afternoon snack.  

Worried about the expense of proteins like meat, fish or poultry?  Try less expensive sources such as beans, eggs, nut butters and tofu. 

Lentil, kale & sweet potato soup

It's easy to get protein at every meal.  Consider this: 

• An egg or two at breakfast.  Worried about fat and cholesterol?  Try egg whites.  Short on time, hard boil a batch of eggs on Sunday to last you throughout the week.  Out on eggs?  Try some Greek yogurt. 
• Add a tablespoon of peanut butter to your apple for a snack or pair that apple with a piece of string cheese. 
• Have a veggie burger or put a protein like chicken, turkey, lean steak, canned tuna or salmon on your lunchtime salad. 
• For dinner, make a big pot of veggie soup featuring lentils.  I'm partial to my lentil, kale and sweet potato soup.  Prepare a batch of chicken breasts for the week to have for dinner every night.   

Getting enough protein doesn't have to be expensive or time-consuming.  It's really quite simple and worth the effort when you consider the payoff. 

Secrets of Female Car Buyers From an Industry Pro

Lisa Carr was destined to be in the car leasing business. 

Say her name out loud.  Right now.  

Get it?  Lisa. Carr.  Yes, that's her real name.  

Granted, Carr isn't her maiden name but she has been married to her husband, Bill, for 30 years with whom she has two children, Kristin and Will.  She's been in the automobile industry for 33 years and is still going strong as the Director of Agent Development for D&M Leasing.

As she has grown in this industry, she's seen it evolve particularly as it relates to the buying power women have. 

Lisa Carr and Gina Miller

"I think women are getting in the driver's seat, so to speak," Carr told me one day at D&M Leasing's North Dallas office.  "In years past, women were in the passenger seat and giving their opinions.  Now they're making decisions." 

The facts back up her observation.  Women buy more than half of the new cars in the U.S. and influence up to 80% of all car purchases according to a Women-Drivers.com. 

What's interesting is the way women approach acquiring a car.  

"Women these days are not only thinking about where they are right now but they also have the vision to go 36-48 months down the road and wonder 'Where will I be at that point? What are my driving needs? How are they going to change?  Am I going to be in a flexible enough situation to move seamlessly to one situation in my life and then another?"

Think about it: a single woman gets married, has a kid and needs a bigger car or a stay-at-home mom's kids start school and that mom doesn't need the large mini-van.  The needs change.  Lisa believes women have the foresight to consider these things when looking for a car. 

"Females have a clear direction on the fact that what's happening in their life right now may not be happening in their life in 48 months." 

As Lisa was explaining this to me, I felt she like was describing me to a T.  I am always that "what-if" kind of person.  Perhaps more pessimistically put: I examine potential negative consequences.  It's the reporter in me.

There is a certain amount of moxie one must have when working in a competitive industry like the car leasing business. For inspiration Lisa turns to one of my favorites, Nolan Ryan.

She has two pictures of his more "infamous" moments over her desk: the shot of him pummeling Robin Ventura and a picture of a bloody Ryan taken just after Bo Jackson hit a line drive which nailed Ryan in the mouth.

"I think of those pictures a lot when I'm dealing with something," Lisa says smiling.  "I say bring it!" 

She's a woman after my own heart. 

Because I had to know...

Lisa is a self-professed car geek.  She loves everything about them.  I had to know what her absolute favorite one was to drive.  She answered without hesitation. 

"A 2005 Red Ford Thunderbird Convertible.  It was a surprise from my husband for our 25th wedding anniversary," she beamed. 

2005 Ford Thunderbird Convertible/Courtesy: TFLCar.com

Not a bad gift! 

*This article is brought to you by D&M Leasing. Please Visit DMAutoLeasing.com for more information.

What to Do in New Orleans This Weekend for the Cowboys Game

Jackson Square, March 2013

New Orleans is usually a good idea.

During the summer when it's 98 degrees with 100% humidity?  Not so much.

During football season?  Always.

Visiting New Orleans for a Saints game is a blast.  The city is always alive but the spirit is even livelier when the Saints are playing.  

When they play the Cowboys this weekend it will be electric.  Because of New Orleans' proximity to Dallas/Fort Worth, you will see Cowboys fans throughout the city.  

In fact, some Cowboys employees will fly commercially to New Orleans so the team charter can accommodate the sponsors who will be making the trip.


I will be there with my family and friends celebrating my husband's birthday.  A friend who works for the Cowboys asked me about taking my daughter, Jordan, to New Orleans.  He wondered how the city is for kids.

In a word: FABULOUS.

This will be Jordan's second trip to New Orleans.  We were there in March and had the best time.

Storyland/Courtesy: NewOrleansCityPark.com

New Orleans for Families
What do you do with a kid in New Orleans?  The same things you do without a kid.  She didn't impact our trip one bit.  She enhanced it.  New Orleans is a great city for families.  Here are some ideas:

• Explore the French Quarter, Frenchman Art Market and the Garden District. 
• Take the trolley from the French Quarter or Central Business District to Audubon Park.  Explore everything in and around the park.  The homes surrounding the park are gorgeous. 
• Visit the beautifully landscaped City Park to explore the Sculpture Garden, Carousel Gardens Amusement Park, Storyland and more. 
• If you're in City Park, take some time to visit the gorgeous New Orleans Museum of Art. 

Granted, we're not out hanging from balconies in the French Quarter until 4am with a toddler.  We will still visit our favorite restaurants, watering holes and shops, though.  Here are suggestions I share with friends any time they visit the city. 

Hotels - if you don't have a room, you will find the availability sparse and the prices high this weekend:

• Ritz Carlton Hotel - great location on the edge of the Quarter on Canal.  This is one of the most affordable in the Ritz chain.  My go-to.
• Marriott on Canal - nice Marriott with a Starbucks in the lobby.  I stayed here during the NBA All-Star Game where I stalked Mark Cuban for an interview outside a men's restroom following the Jason Kidd trade. 
• International House - great boutique hotel located in the Central Business District.  We stayed here during Mardi Gras.  Very chic.  
• W Hotel - there is one in the Quarter & one near Harrah's Casino.  Both are "W-esque" but the Quarter location has more charm.  I have stayed at both but prefer the one in the Quarter. 
• The Saint Hotel - a gorgeous, Marriott-owned boutique offering next to the Ritz.  
• The Windsor Court - near the casino.  Many NBA teams stay here. 

Restaurants - if you have a bad meal in this city, it's your own fault:

• Antoine's - claims to be the oldest restaurant in America.  Gorgeous building in the Quarter  that is full of history.  Go, if only to check out the building & see if you can get a tour of the wine cellar.
• Pelican Club - serves delicious local cuisine, nestled in Exchange Place.
• GW Fins - popular, local seafood spot in the Quarter which is consistently voted one of the best.
• Bayona - a foodie fave that is worth the wait, price and more. Located in the Quarter.
• Nola - in the Quarter near Jackson Square, one of Emeril's more casual spots.
• Emeril's - popular but good.
• Gautreau's - located in Uptown.  Great seafood.
• Vizard's - in Uptown on Magazine, good local cuisine. 
• Herbsaint - in the Central Business district, serves French-inspired cuisine.
• Domenica - in the Roosevelt hotel, great pizza & roasted cauliflower.

A classic Pimm's Cup at the Napolean House/Courtesy GoNola.com

Watering Holes - I'm not a bar person anymore but I definitely have some NOLA faves:  

• Napoleon House - for a Pimm's Cup or Dixie to go.  The bartender, Mario, is quite salty but nice once he knows you. 
• Bombay Club  - a martini spot in the Quarter that is full of character.  It reminds me of a British smoking club. 
• Pat O'Brien's - a legend with a legendary patio, piano bar and signature Hurricane cocktail.  Go. If anything just to say you went.  
• Carousel Bar - in the hotel Monteleone.  The name speaks for itself.
• Bulldog's - sports bar with an awesome, dog-friendly patio on Magazine.  Get a spicy bloody Mary to go and continue strolling the shops on Magazine. 
• Lafitte's Blacksmith Shop - in the Quarter.  Is it haunted?  You tell me. 
• Old Absinthe House - on Bourbon street, see if you can find my business card on the wall.
• The Sazerac Bar - good cocktails in the Roosevelt Hotel.
• Bar in the Ritz Carlton - more than anything it's a good scene. 

Pirate's Alley

Lagniappe - a little something extra: 

• Shopping on Magazine - head Uptown and check out the fun shops along Magazine.  I like Hazelnut (great home stuff), Storyville (cute t-shirts),  Probst decorating (LOVE her fabrics) as well as the slew of antique shops.
• Saturday Morning at the Frenchmen Art Market - just off the Quarter, fun Farmer's Market vibe. 
• Antique shopping on Royal Street
• Cemetery Tours or French Quarter Walking Tour- these are popular.  I have never done one. 
• Pirate's Alley - the inspiration for 1,000's of street artists.  

These suggestions barely scratch the surface.  Writer Rudy Maxa created an enlightening New Orleans walking tour on iTunes.  It takes you past Jackson Square, Truman Capote's old home and more.  Definitely worth a download. 

If you will be there this weekend, get lost in the French Quarter, have fun, stay safe and don't drive! Taxis are your friend. 

Diet Tricks You SHOULDN'T Do

There are all sorts of diet tricks out there.   I shared 25 of the best diet tricks of all time last year plus a few of my own faves:

• Putting your fork down between bites.  It works, promise.
• Leaving two bites on every plate when you dine in a restaurant.  Another winner.

What about so-called diet tricks that don't work?  The Huffington Post's Anna Almendrala offers "7 Diet Habits You Should Drop Now" and the suggestions are pretty logical:

• Don't skip breakfast - good advice but if you're not hungry, don't stress over it.  Do what works for you.  I love breakfast.  If I'm not hungry, I will at least try to get something in my system like my green smoothie. 
• Cutting out entire food groups - I mean really.  Who can live without bread or cheese fries the rest of their lives?  It's ridiculous.  It's about moderation and occasional indulgences. 
• Filling up on diet soda drinks - this is a game changer.  From a pure hydration standpoint, you will feel so much better if you avoid diet soda (as well as regular) and quench your thirst with plain water, sparkling water, water infused with fresh fruit or cucumber slices or iced tea.  
• Thinking about it as a "diet" in the first place - TRUTH!  

Your "diet" is your overall approach to eating.  If you think about a "quick fix" it won't work.  You will fall right back into those bad habits once your calorie-reduced diet ends.  Sure, you can jumpstart your weight loss by restricting calories and dropping a few pounds quickly but you must consider how you will MAINTAIN that weight loss once you resume "normal" eating.

The "Diet" That Works For Me

I've said it repeatedly and will say it again: that Mediterranean "diet" is the BOMB.  Fish, veggies, fruits, nuts, olive oil, feta cheese, red wine and chocolate.  There is nothing "diet" or restrictive about it.  It's abundant in its bounties.

The Great Green Smoothie Recipe

Looking for a great way to get some fruit and veggies in your system first thing in the morning?  Try my great green smoothie.  This one features Almond Breeze almond milk, a banana, frozen berries, spinach and chia seeds.

Kids love it, too.  You can hear my daughter, Jordan, saying "Yummy! Smoothie!" in this video.  Or at least a 2-year old's version of those words. 

  

What to Do AFTER Your Internship to Ensure Success for Years to Come

We have focused on what to do during an internship.  What about after you have completed your term?  

There are certain steps you should take to remain a "former intern in good standing" and stay connected with your colleagues. 

Brazen Careerist outlines "7 Things Smart to Do After Your Internship Ends."  All of it is great advice.  First and foremost author Ashley Mosley reminds us the importance of the thank you note.

"As your internship comes to end — or even if you’re already gone — it’s your duty to personally thank everyone you worked with during that period. Recognition is important, even if you didn’t thoroughly enjoy the working experience.

Verbal thank yous aren’t enough, either. Go with the handwritten thank you note. For each person you write, provide specifics about what you appreciated. Maybe they showed you the ropes on a new project or made your lunch break more bearable by sharing a table with you. Whatever it is, avoid a canned response."

Smart words from Mosley.  Thank you notes are HUGE.  Not only do they express your gratitude for the experience but they also serve as a reminder of who you are to the people you worked with while you were interning.

Again: Those thank you notes are important in more ways than one. 

I also like Mosley's suggestions about keeping in touch and being honest about your experience.

Don't follow up with a former intern supervisor when you need a referral.  Drop an email or tweet every so often just to say hello.  

Internship of the Week
ESPN is looking for a Statistics and Information Intern for Fall 2014.  Note that ESPN is posting this position in the Spring.  You should remember this: start looking for an internship a season or two in advance of the actual time frame in which you hope to do the internship. 

Professional Thank You Cards
Here is small collection of Thank You cards.  Any of these are perfect to serve as your professional thank you notes. 

Is Eating a Low-Fat Diet Making You Fat?

When it comes to dieting to lose weight, I believe you ultimately have to experiment to find what's right for you.  Not every diet works for every person. 

Remember these?

Trust me, when I was 50 pounds heavier, I tried the then-popular Atkins diet only feel lethargic, constipated (sorry) and just blech.  Following a fake-food, low-fat diet full of sugar made me hungrier for more crappy low-fat food.

Staples of the Mediterranean Diet

What Helped Me Drop 50 Pounds
Ultimately, no magic diet works for me.  I do enjoy the Mediterranean approach to eating but I try to eat real food, most of the time.  I focus on fruits, vegetables and avoid saturated fats.  I love fish, dark chocolate and wine.  I have a sweet tooth that I am always battling and I enjoy indulging in what I love.  I had my once-a-year basket of Snuffer's Cheese Fries  Sunday after the TX/OU game and loved every calorie of the fat-bomb without an ounce of guilt. 

There.  That's it.  

Snuffer's Cheese Fries

If I want to drop weight quickly or balance out an indulgent weekend, I might juice for a few days or live on watermelon and vegetables.  That is NOT a good way to sustain weight loss but it's a quick fix which I sometimes, yet rarely, incorporate into my regime.  

Does Low-Fat Make You Fat? 
There's an interesting article in Britain's Daily Mail that bucks the theory that all calories are created equal.