Thursday, December 31, 2009

Wishing everyone a Happy New Year!

Excited about the starting 2010! Tomorrow I will start the 2-Day Fast (Beachbody product) Sunday I will take the before measurements, pics, etc....& on Monday I start RevAbs! So excited! So ready for this New Year all the new goals I've plan!!!

HAPPY NEW YEAR!!!

Wednesday, December 30, 2009

DAVID KEENAN: Lost weight with Beachbody Fitness Programs!

DAVID KEENAN: THEN 360 LBS.
"I felt like I was being judged all the time," says the Hacienda Heights, Calif., bartender who always struggled with his weight. Keenan decided to make a change in early 2003. "I went to the doctor for an earache and he told me I was too fat," he says. "I felt such an immense sense of shame."




DAVID KEENAN: NOW 180 LBS.!
"My sister told me about the Power 90 workout tapes [a 90-day, circuit-training boot camp], and I started in March 2003," says Keenan, 26. "Later I did other workout DVDs – Slim in 6, and P90X. When I first started, pull-ups seemed impossible to me; I couldn’t do any. Now I can do 15 in a row. That's an amazing thing."

Can't wait for the Biggest Loser ~ Jan 5, 2010

Monday, December 28, 2009

5 Habits to break in 2010


Everyone, and I mean everyone, has a bad habit (or three), and even if you’re not the resolution type, making one change this year can do wonders for your health, looks and self-esteem. Here are five common not-so-great habits, and how to break ’em for good.

1.) Bad habit: Nail Biting
Stop now: Biting your nails makes for ugly hands and over time can interfere with normal nail growth, damage the outer layer of your teeth, and cause nail deformities such as split nails. Harmful bacteria such as staphylococcus also live underneath nails—and you don't want to chew on that.

Break it: Go for a professional manicure once every 2 or 3 weeks, suggests Angelica Kaner, PhD, a clinical professor at Yale University Medical School, because when your nails look pretty, you'll be less likely to snack on them. At the very least, keep your nails trimmed short—you'll have less nail to bite, and that harmful bacteria has less space to grow. Nail biting is also a nervous habit that is often an expression of some deeper anxiety. "Ask yourself why you're feeling anxious," Kaner says. You can also try substituting a new, healthy behavior—instead of biting your nails, rub in a cuticle cream or oil.

2.) Bad habit: Forgetting to Floss
Flossing helps prevent gum disease and keeps your teeth and gums looking good, but it may also stave off non-mouth-related diseases: A 2005 study in the journal Circulation showed that older adults with higher levels of four gum disease-causing bacteria in their mouths also tend to have thicker carotid arteries, which raise the risk of stroke and heart attack. That's scary business, because 90% of dentists say that most patients don't floss regularly.

Break it: Buy a floss-holding device, such as the Flossmate Floss Holder to make the process easier and faster. In an Indiana University study, 50% of previous nonflossers were doing so regularly 6 months after introducing floss to their routine; 85% of the new flossers used a holding device—only 15% preferred doing without the aid. Then incorporate flossing into your morning routine before or after brushing.

3) Bad habit: Late Night Fridge Raiding
Eating late at night in itself isn't bad for you, but chances are you're eating cold pizza instead of apple slices. Adding those extra calories does the late-night damage, according to a 2005 Oregon Health & Science University study. Snacking late at night can also exacerbate symptoms for those prone to heartburn, as lying down after eating makes it easier for stomach acid to flow into the esophagus.

Break it Boredom, not hunger, is of the root cause of late-night eating, says Pamela Peeke, MD, author of Fit to Live. Once the craving hits, focus on an activity that engages you until it's time to go to sleep, such as e-mail, a crossword puzzle, or meditation. It's also common for people to chow down while watching TV. In fact, a study from the Smell and Taste Treatment and Research Foundation in Chicago found that people who were allowed to eat as many potato chips as they wanted ate 44% more chips while watching Letterman than while not watching TV. Keep your hands busy while you watch by folding laundry, using your BlackBerry, or knitting—that way you won't be tempted to break out the Ruffles.

4) Bad habit: Smoking
We don't need to remind you of all the health risks associated with smoking (heart attack, lung cancer, emphysema, and cancer of the mouth, throat, stomach, bladder, kidney, and cervix), but here's one you might not have considered: money. Lots of it. The cost of one pack plus taxes averages $4.49, so if you smoke a pack a day, you're turning a whopping $1,639 a year into nothing but smoke, ashes, and nice black spots on your formerly pretty pink lungs.

Break it: Ask your doctor about drugs that can help kick-start your quitting process and help you combat cravings and withdrawal. For instance, Zyban, an antidepressant, helps reduce psychological withdrawal symptoms such as frustration, restlessness, anxiety, and irritability. Chantix blocks the effects of nicotine on your brain, which helps reduce cravings. According to a study, 44% of smokers were able to quit after 12 weeks using Chantix, and another study showed that Zyban was nearly twice as effective as a nicotine patch in helping smokers quit.

5) Bad habit: Sun Worshipping
Blame it on Coco Chanel—before she returned golden brown from a Mediterranean vacation in the 1920s, pale skin was in. But until the Morticia Addams look comes back in style, stick to self-tanning lotion: The sun's UV rays damage your skin's DNA, increasing your risk of skin cancer (not to mention sunspots, sagging skin, and wrinkles). In fact, as much as 90% of wrinkles, brown spots, and sagging are caused by sun damage, according to the American Skin Association.

Break it: Wear sunscreen daily on the parts of your body that are exposed to the sun, even during winter. The skin cancer foundation recommends applying 1 ounce of SPF 15 sunscreen with UVA and UVB protection to your entire body 30 minutes before going outside on a typical day, and then reapply every 2 hours. If you're spending the day outdoors, wear a wide-brimmed hat and cover exposed skin with clothing, preferably with built-in sunscreen.

by Liz Vaccariello, Editor-in-Chief, PREVENTION

Got my Turbo Wear.....got my Turbo Wear

Monday

Countdown to 2010 :0)

Sunday, December 27, 2009

I'm so ready for 2010

Christmas was great! Enjoyed spending time with my family. BUT now I'm so ready for January! I can't wait to start RevAbs! I can't wait to attend my very first Turbo Kick Class! I can't wait to start reaching my New Year Resolutions! How about you have you set yours? It seems like yesterday we were about to ring in 2009 & in a few days 2010 will be here....WOW how time flys!

9 Noteworthy Nutrition Goals for the New Year


Eat More, Not Less!
-- By Sarah Haan, Registered Dietitian

It’s hard to ignore the refreshing feeling a new year brings. It’s a chance to re-evaluate your life and think about where you might like to make changes. Statistics show that most resolutions don’t work, so we’re going dive into noteworthy goals for the new year. If you’re already a pro at setting goals (thanks to SparkPeople), then these nine ideas will help you kick start 2010 to higher health. Choose to focus on one, some or all nine throughout the year.

Eat More Fruits and Vegetables
Research shows that increasing the number of fruits and veggies you eat, especially above the touted 5-a-day, decreases your risk of health ailments like high blood pressure, cancer, heart disease and type 2 diabetes. This year, resolve to up your intake of produce to bring your disease risk down. More fruits and veggies mean more fiber, vitamins, minerals and phytochemicals, plus more flavor and color added to your meals. Remember, when you’re adding more fruits and veggies to your diet, you can choose from fresh, frozen, canned, or dried varieties—just remember to buy packaged items without added sugar, oil or salt.

Get started: Aim for 5-9 servings of fruits and vegetables per day.
Get going this year by adding fruits and veggies to your diet! Put dried fruit in your chicken salad sandwich, frozen spinach in vegetarian lasagna, or double the diced peppers, mushroom and onions in your morning omelet. Every extra bit counts!

Eat More Healthy Fats
It’s becoming better known (thankfully!) that the average American needs more Omega-3s, and that we should be consuming more heart-healthy unsaturated fat and less saturated fat. We've learned that unsaturated fats decrease inflammation in our bodies, which is linked to lower disease risk and better disease management. So what are you waiting for?

Get Started: Aim for at least 26 grams of healthy fat each day.
The USDA Dietary Guidelines advise that approximately 20% of your calories should come from unsaturated fats each day (and no more than 10% from saturated fat.) That's about 26-40 grams for people eating between 1,200 and 1,800 calories each day. Start by switching ground beef to tuna or salmon, and top your salad with slivered almonds instead of shredded cheese. You can also expand your use of avocado. Use the tasty fruit as a sandwich sp
read, whole-wheat cracker dip, salad topper or omelet partner.

Pump Up Your Protein in the Morning
Our busy schedules mean we consume most of our protein in the latter half of the day. But protein keeps us full and energized, and our bodies constantly use this cell-building substance. Studies show that people who balance their protein distribution throughout the day are more successful at maintaining a healthy weight.

Get Started: Eat at least 15 grams of protein at breakfast.
Eat about 25% of your daily protein requirements at breakfast. That's 15 grams for someone eating 1,200 calories daily. To meet this goal, include foods like hard-boiled eggs, fat-free yogurt or Greek yogurt, and cheese made from 2% milk in your breakfast. Adding diced chicken to your eggs, or almonds to cereal can also help you rack up a few grams of protein in the a.m.

Experiment with Different Types of Grains
Americans eat more wheat than any other grain. Sure, whole wheat is high in fiber, vitamins and minerals, and it’s a great way to energize yourself, but other grains have much to offer in way of nutrition, too. Why not try some new types of whole grain this year?

Get Started: Cook a new type of whole grain each month.
Choose from many varieties of quinoa, barley, buckwheat, oats, bran, corn, flaxseed, kamut, millet, rice, rye, sorghum, and spelt. Then search cookbooks and recipe websites for your grain of choice. Place the recipes you find in a folder and when you’re ready, you can tackle a new grain each month!

Improve Your Culinary Skills
Some bare-bones cooking skills are required to live a healthy lifestyle. If you rely on convenience foods and restaurants too much, you will not only likely over-consume calories, but you would also be spending far too much money on food. This year, look for ways you can improve your cooking skills to make healthy eating more fun!

Get Started: Create a new recipe each week.
The best way to learn about cooking and improve your skills is to practice. Lay out a game plan. Anything from cooking classes to informative cookbooks can help you improve your skills. Choose one or two new techniques or cooking methods and find the resources available for each. You can get plenty of pointers from Chef Meg's cooking videos on SparkRecipes.com, too. Keep a journal to track the new culinary techniques you learned and how they helped you. Then, you can look back on December 31 and see how far you've come.

Design a Health-Encouraging Kitchen
Who wants to cook in a dirty, cluttered or disorganized kitchen? Cleaning up your food prep and storage areas is a great way to promote healthy eating. When healthy foods are accessible and easy to create, you're more likely to consume them.

Get Started: Make time for a kitchen makeover.
Set aside a day (or a few weekends depending on how much reorganizing you’re doing) to assess your kitchen and decide which changes you need to make. A few suggestions to kick-start your kitchen into a health-supporting room is to designate an area (clipboard, binder, etc.) to place healthy recipes you’d like to cook. Move your produce draws up to eye level in your fridge, or place a basket in the cupboard filled with healthy snacks and ready-to-go fruits.

Spice Up Your Diet
When you're trying to eat healthier, taking out fat and salt to save calories and sodium may leave you with tasteless, boring food. But you can add flavor and color back to your recipes (without all the calories) by adding the right amount of herbs and spices. Unless you're a trained chef, knowing how much of what kind of spice to add may take some guessing and checking, but by following new recipes and experimenting in your kitchen, you'll find your way through the world of spices.

Get Started: Cook with one new spice each week.
A good place to start is your own spice rack. Review what you already have (be sure to check expiration dates) and set on the counter each seasoning you have never cooked with, then find a recipe to try it and have fun! This article can teach you more about herbs and spices and the best ways to use them; be sure to try both fresh and dried varieties and enjoy the flavor!

Eat More Meals at Home
No doubt about it: Home-cooked meals are tough to implement. With planning and practice, making more meals in your kitchen and enjoying them at your dinner table can help you reach several goals: eating healthier, cutting calories, saving money, and increasing family time.

Get Started: Aim to eat dinner at home at least 4 nights per week.
Try a reusable weeklong calendar plan your meals in advance. Organize your grocery list and write down what meals you’re shopping for on the list so you remember what you planned to make while you’re bustling through the grocery store. It may take some extra prep time each weekend and some 15-minute meals on busy nights, but this is a doable resolution that you won't regret.

Eat More Meatless Meals
Vegetarian meals can be higher in fiber, vitamins and minerals, and lower in calories, fat and saturated fat. Often, they're cheaper, too! Many nutrition experts agree that our health would benefit if we took an “old-fashioned” approach to eating, where meat acts as more of a side dish instead of the main event on our plates. Why not try it?

Get Started: Go meatless one day per week.
Simply giving up meat one day a week can result in health and environmental benefits. If you already eat a "flexitarian" diet, try working up to two or three days without meat. Don't just remove the pepperoni from your pizza and call it a vegetarian meal. Instead, try to make a valiant effort to include nutritious plant-based proteins like soy products, beans, legumes and nuts with each vegetarian dish you choose. Start slowly, and you may end up finding new dishes you truly enjoy!
There you have it! Nine worthwhile nutrition goals that focus on eating MORE, not less. How's that for a nice change for the new year?

Saturday, December 26, 2009

New Year 2010


With 2010 just around the corner have you thought about ~ What's your New Year's Resolution(s)?

Thursday, December 24, 2009

Christmas Gift Suggestions:
To your enemy, forgiveness.
To an opponent, tolerance.
To a friend, your heart.
To a customer, service.
To all, charity.
To every child, a good example.
To yourself, respect."
Oren Arnold

Wednesday, December 23, 2009

Tuesday, December 22, 2009

Pack a Perfect Gym Bag: Must-Have Beauty Products

By Lara McGlashan

These essentials are all you need to get pretty post-workout.
Clean & Clear Makeup Dissolving Facial Cleansing Wipes

$5.99, drugstores

Use these cleansing wipes pre-exercise to dissolve pore-clogging cosmetics -- and afterward to refresh

Click below for more
Pack a Perfect Gym Bag: Must-Have Beauty Products

7 Ways to Stick to Any Goal

"Eating healthy and exercising won't help you if it's only temporary," says M.J. Ryan, author of This Year I Will.... Here, her advice on sticking to any goal.

1. Make it nonnegotiable.
Don't tell yourself that you can cop out.

2. Make it actionable.
Be clear about what you're going to do to reach your goal. For example: "I'll go to sleep 30 minutes earlier so I can wake up and exercise in the morning."

3. Set a deadline.
Mark it on your calendar.

4. Schedule it in.
Write workouts or other healthy actions in your planner and treat them like appointments. By Alice Oglethorpe

5. Find solutions for your usual excuses.
Write down your most common reasons for not doing something healthy, and brainstorm strategies to deal with them.

6. Do it daily.
The more something is part of your everyday life, the less you'll have to think about it.

7. Change your focus.
Look at what you've accomplished as opposed to what you still have to do. Pat yourself on the back!

Eat, Drink, and Still Shrink


Trim the tree and your waistline this holiday season with our fixes for every fattening situation. By Meghan Rabbitt

At the Mall
Sad but true: The food court is full of diet crimes. One of the worst offenders, a supersized cinnamon roll, can have around 850 calories and 34 grams of fat. Eyeing that chocolate chip cookie? Its calorie count is better (about 280), but it can pack as much fat as two fried-chicken drumsticks. A mall snack less likely to ruin your chances of zipping up your little black dress on New Year's is a plain soft pretzel. At around 340 calories and 5 grams of fat, it's a decent option, but it's no superfood.

Trim Tactics
Get up and go. You'll beat the crowds if you hit the mall as soon as it opens; plus, the aroma of that 400-calorie slice of stuffed pizza is less enticing at 10 a.m. Wendy McMillan, 35, a teacher in Longmont, Colorado, always prepares herself a healthy breakfast before she heads out for a shopping trip. "If I fill up on oatmeal, fresh fruit, and whole-grain toast, I don't even think about food until early afternoon. By that time, I've already left the mall," she says.

Nail it. Can't bear the thought of standing in one more line? Indulge in a calorie-free splurge -- a relaxing spa pedicure instead of a fattening peanut-butter cookie. "It's dangerous to think of sweets as a reward. Once you start to justify eating unhealthy foods, you're setting yourself up to consistently make poor choices," says FITNESS advisory board member Madelyn Fernstrom, PhD, founder and director of the University of Pittsburgh Medical Center Weight Management Center.

Dine in style. Take a break from the hustle and bustle by savoring a real meal in one of the shopping center's restaurants. "You're more likely to find nutritious fare, such as a grilled-chicken or salmon salad with vinaigrette," says Joan Salge Blake, RD, clinical associate professor of nutrition at Boston University. Plus, the setting will be less chaotic than the crowded food court, and research indicates that you tend to eat more slowly and consume fewer calories when you're in a zen dining atmosphere.

Monday, December 21, 2009

10 Tips to Avoid Holiday Weight Gain

10 Tips to Avoid Holiday Weight Gain
Are You Beginning to Look a Lot Like Santa?
-- By John McGran, Food Writer


This year, shake off the ghosts of food-crammed Christmases past! Fill up instead on family and friendship rather than food and feasting. Make a concerted effort to fill your heart with love—not cholesterol—and you’ll start the New Year with a brighter outlook instead of a desperate resolve to shed pounds!

So, in the tradition of giving, I'm offering you a very special gift: the 10 ways to avoid holiday weight gain. It’s one size fits all, so feast your eyes on this easy-to-follow advice before you feast on that second slice of Aunt Edna’s holiday pie.


1. Keep your eye on the prize…a slimmer you! Mindful snacking is one way to weigh less without stress. Mindless snacking will prevent the weight loss you’re working so hard to accomplish.

2.Imbibe with caution. Alcohol accomplishes two negatives: extra calories without nutrition, and a relaxing of inhibitions. You need all your willpower to resist the cheese dips and fried snacks, so staying sober is a good strategy.

*Don't go wild. Hey, it’s a party! So it is. Enjoy a beer, glass of wine, or even a cocktail (made with club soda or diet soda, of course). Spend the rest of the party walking around with a full glass of club soda with lime. Keeping your hands occupied accomplishes two purposes: first, the hosts will not ask if you need a drink (you have one), and second, it’s harder to eat with one hand wrapped around a glass.


*Host your own party. Cocktail parties are so easy to make healthy. Too many hosts toss together a menu of fried foods, fatty cheeses, greasy chips and snacks, and unlimited nuts. There are plenty of great alternatives like grilled chicken and crudités with yogurt dip, baked chips and pretzels.

*Stay active. Nothing helps your reach (and maintain) a healthy weight like physical activity. If you’re like most, holidays keep you busier than ever, leaving you with less time for yourself. If you don’t have time to get to the gym, stay fit by walking daily. Get up 15 minutes earlier than usual and walk briskly. Repeat just before dinner.

* Prepare for a party and take the edge off your appetite. Eat a small, healthy snack before the party. A half-sandwich of turkey in a whole-wheat pita stuffed with sprouts and tomatoes will fuel you nicely. Then, at the party, you can pick and choose wisely without being driven by hunger.Make the reservations. Social obligations often mean dining out. But if you pick the restaurant, you’re guaranteed to be able to eat healthfully. Choose an establishment that offers a variety of foods so everyone is guaranteed to find something they enjoy.

* Choose to lose. Many people feel that if they don’t partake in the holiday feasting tradition, others will perceive them as rude or ungrateful. Hey, it’s your diet, your way. You have the right to eat what you want, where you want and in the amount you want.


* Just say NO…tactfully! You can say to your host, "Oh, I’m sorry. My plan doesn’t include (name the food) but, I surely thank you!" Or, "Oh, thank you so much, I’m sure it’s wonderful! I’m too full right now, but thanks for asking!" Firmly exercise your right of refusal, but be sure to graciously thank your host for offering.

* Prepare for a party and take the edge off your appetite. Eat a small, healthy snack before the party. A half-sandwich of turkey in a whole-wheat pita stuffed with sprouts and tomatoes will fuel you nicely. Then, at the party, you can pick and choose wisely without being driven by hunger.

* Get support. Sometimes you just need to talk to a friend or buddy, and get some support and motivation to resist the holiday temptations. Post on the message boards, call a friend, or bring along your diet buddy for emotional support!

Here's to a healthy holiday season!

~ Monday ~

Today was a busy day....took my niece to get her fitting (dress) for her wedding that's in Feb...she looked so beautiful. After that we had lunch and took my nephew to the dr's (flu shot) after that we went shopping alittle...am so tired...just want to chill and relax....wow Friday is Christmas already....

Sunday, December 20, 2009

“You get credit for what you finish, not what you start.”

The Easiest Way to Combat Stress & Fight Fat

The Secret Benefits of Massage
The Easiest Way to Combat Stress & Fight Fat


Just got a professional massage yesterday. First one ever. Swedish. Unbelievable relaxation. Took me out of my daily chaos and melted me right into the table. Sound faded into a shadowy haze. Muscles reawakened. Ability to speak--gone.

In other words, I liked it.

It's true what we're learning. Stress can cause you to store fat right where you want it the least--in the belly. And what fights stress better than a luxurious massage? It may be the single most enjoyable way to keep the weight off.

If you think adding massage to your lifestyle sounds too good to be true, let's look at how and why it works:

High Anxiety = Heavy Anxiety
Tension and stress lead directly to weight gain. Stress produces the cortisol hormone. Cortisol, besides causing major damage to tissue and nerves when stored up, also signals the production of insulin. Some extra insulin sounds harmless enough, except that it tells your body to store fat in the abdomen, as more and more studies are showing.

To fight this, you can either burn off the cortisol through exercise (still recommended by the way), or keep it from producing in the first place by staying relaxed. Like, say, through a massage.

Junk Food Is No Accident
Storing more fat isn't the only outcome of needless insulin production. It also causes you to crave sugary, high carb foods and snacks. So maybe those traumatic urges to binge aren't just in your head. They're biological reactions to stress.

You get hit with a double whammy. While stress is promoting fat storage, it's also getting you to eat more food that can easily turn into fat. More massage means fewer munching binges.

TLC For Your Muscles
Finally, the touch and pressure of massage stimulates blood flow and may help boost your metabolism. You can actually feel your body temperature rise during a massage. And we all know what a higher metabolism can do for keeping weight off. Not only that, but the contact loosens your muscles, which helps with muscle tone and appearance.

This has all convinced me to get another massage, soon. Sure, it comes with great mental benefits of well-being, peacefulness and human connection. But next time, I'll also feel good that I'm not just enjoying myself - I'm working hard to fight that fat!

Strategies to Cope with Holiday Eating


Busting the Top 5 Excuses to Overindulge During the Holidays
Strategies to Cope with Holiday Eating


‘Twas the night before Christmas, when all through the house,
Everyone was eating…even the mouse!


The most wonderful time of the year is back, and that means one thing: notorious holiday parties! Between the office buffet, neighborhood open house, family gatherings, religious festivities, and community get-togethers, sticking to a healthy eating plan becomes, well, difficult to say the least.

The reason? Simple. Tempting, high fat, calorie-laden dishes are the common denominator of almost every holiday celebration. And excuses for overindulgence are as easy to find as holiday cheer.

Check out the following excuses.

Excuse #1: The food looks and tastes so good! How can I resist?
It’s true—there will be plenty of terrific foods. But will you feel good after you eat them? Imagine yourself overindulging. How do you feel afterwards? Was the taste really worth it? Could you have received the same pleasure with a smaller amount?

Excuse #2: It’s a special occasion. It only comes once a year.
The holidays only come once a year, but the parties, events, and gifts of food never seem to end! Stop and decide which ones are really worth the splurge. When it is time for the splurge, bank calories from earlier in the day.

Excuse #3: Everyone else is eating. The hostess will be offended.
Just because everyone is eating does not mean that you have to eat everything too. Choosing smaller portions shouldn’t offend anyone. Remember, “If you half-it, you can have it.” And sometimes it may be necessary to “just say no”.

Excuse #4: I should offer desserts to the company in my home.
Keeping your favorite desserts at home usually spells trouble. When treats are in the house, more of the dessert usually ends up in you, rather than your guests. Therefore, keep some low fat, low-calorie alternatives on hand.

Excuse #5: I’ll get back to my healthy eating plan tomorrow.
This thinking is okay, as long as it is realistic. Make sure an occasional splurge does NOT become a repeated excuse (or turn into “next week” or “next month”).

Putting It All Together…
The best defense against holiday eating disasters is a combination of both planning and strategy:

1. Take inventory. Identify all the situations that make it difficult for you to eat healthy during the holiday season. Is it office parties? Food courts at the shopping mall? Family gatherings? Extra baking and cooking at home?

2. Plan a system of attack. For example:
Bring a low calorie appetizer to the office party.
Don’t go shopping on an empty stomach.
Use healthier substitutions and make a low-calorie, low-fat dessert for the family gathering.
Budget calories throughout the day, so you can afford to spend a few more at the party.
Burn extra calories in a longer-than-usual exercise session. Some research shows that adding just 10 more minutes of intense exercise to your usual workout can stave off holiday weight gain.
Stay focused by getting 7-8 hours of sleep nightly.

3. Remember to reward. Making it through the holidays can be hard work. Establish a reward system to stay motivated along the way. Deposit a pre-determined amount of money (the amount should be based on what you can financially afford) in a jar every week that you are able to follow your healthy eating plan. Then after the holidays—when the sales are big—go out and buy something special just for you!

4. Stay positive. Everyone makes mistakes, so there will be times when even the most disciplined person will slip. Don’t worry or stress during these mishaps—it is critical to get back on track. Staying positive is half the battle.

Remember, armed with a good plan and a positive attitude...
You will be nestled all snug in your bed,
While visions of carrot sticks (and low-calorie dip) dance in your head.

Saturday, December 19, 2009

Saturday

Is home...trying to relax..kids are out of school! Had a wonderful time at my husband's cousin Quince celebration.

Friday, December 18, 2009

T.G.I.F. it's a Raining Day!

Going to workout now! Ab Ripper X & some Cardio & will finish up with weightlifting...it's such a gloomy day...you really don't want to do anything but sleep & watch movies but I am going to get myself up & get moving my body!

The Secret to Living a Long, Happy Life

Did you know that happily married people live longer? Even if you're not married, you need to nurture your relationship with your significant other, and you'll stay strong — and satisfied!

Here are some simple ways you can keep the magic alive — so you two can stay alive for many more happy years!

*Communicate, communicate, communicate! The most essential element in a healthy relationship is open and honest communication between both partners. Holding in anger or wounded feelings will only hurt the relationship in the long run. Talk things out with your partner — and don't forget to thank your partner for the little things he or she does for you. Sharing good feelings and appreciation are part of communication too!

*Cook for love. The way to a man's heart — or a woman's — is through his or her stomach! Seduce your partner with chocolate, bananas, cinnamon, or any other aphrodisiac foods. And for the guys who think the kitchen is a woman's territory, I know many women would agree that there's nothing sexier than a man who can cook — or at least do the dishes!

*Cook for love. The way to a man's heart — or a woman's — is through his or her stomach! Seduce your partner with chocolate, bananas, cinnamon, or any other aphrodisiac foods. And for the guys who think the kitchen is a woman's territory, I know many women would agree that there's nothing sexier than a man who can cook — or at least do the dishes!

*Dress the part! Put on something special for your significant other. Ladies, wear that pretty dress just because you know he likes it, and men — you know how to look great when you try! C'mon, do it for your sweetie!

*Plan a date. With hectic work schedules, family responsibilities, and household errands, who has time for a spur-of-the-moment rendezvous? Set aside one night a week as your date night, and don't let anything get in the way! Also, make an agreement not to discuss kids, money, or work while you're on your date!

This coming week, try at least one of these suggestions to keep your relationship going strong — or come up with a few ideas of your own. You have nothing to lose and everything to gain!


Stop and think about your wonderful family, your lovely home, your fantastic friends. Don't think about the future; just appreciate all that you have right now!

Thursday, December 17, 2009

10 Products to Pamper a Fitness Fanatic

10 Products to Pamper a Fitness Fanatic
Gifts for the Active People in Your Life
-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor

It's holiday gift time again, and, like me, you may be at a loss as to what to buy your fitness-loving loved ones, especially those who are already decked in top-notch performance wear and already own the best workout gear. Well, here's an often-forgotten gift idea for your loved ones: beauty products.

And I'm not just talking about beauty products for the ladies, either. There are tons of products on the market that are perfect for both female and male exercisers. Some help to increase performance, some make the transition from the gym to life more fashionable (and less stinky), and others just plain make you look good and feel great. But they all make good gifts, whether it's a center-stage gift, a stocking stuffer or a little something for that hard-to-shop-for aunt or uncle. Each item is a way to show that you care about the recipient. Working out is hard, sweaty work. These gifts help to reward those in your life who are dedicated to being active.

See the gift guide below for 10 ideas for everyone on your list (including yourself)!

10 Products to Pamper a Fitness Fanatic

Wednesday, December 16, 2009

Hump Day

Well yesterday I didn't have time to workout! Was at the Dr's office til about noon, had to rush home cook & head off to pick up the kids, after that came home & had to get things ready for church. Anyway the Dr told me to take it easy on the foot. To work into my normal workout routine. He also gave me some pills for the pain. So today I went to get my foot X-Ray & if I don't hear from him that means it's all good.. So hopefully I don't hear from him...lol will be working out now til later...

Ab Ripper X is calling me :0)

Cardio Party Remix is calling my name now :0)

Finished up with 40 minutes of weightlifting :0)

Tuesday, December 15, 2009

~ Good Morning ~

Tuesday morning...haven't done my workout today (which will be Turbo Kick Round 28) will be doing it after I return from my doctor's appt :0(
So I am starting every morning with two 8oz of water bottles daily. A suggestion tip from the book I am reading. :0)

TIP OF THE DAY ~Ways to De-stress


When I'm stressed out at night and can't sleep, I get up and write down all the things that are bothering me and how I might fix them. This gets the problems off my mind and calms me down because I know I have a game plan. Some other ways to de-stress include learning to meditate, getting a massage, taking a vacation, and most important, exercising! Whatever you do, please do not take any over-the-counter "adrenal support" supplements — you could actually do more harm than good. De-stress naturally instead!~Jillian Michaels
The only time success comes before work is in the dictionary! Find your success by first working hard toward the end result.

Stretch Safely!

You may have heard that it's good to stretch before and after your workouts, but do you know why it's so important? Stretching helps prime your muscles for action, keeping them supple and preventing injuries! However, it is possible to stretch yourself the wrong way, say the experts at Montana State University. To avoid this, they advise the following:

*Make sure you aren't stretching cold muscles. Get ready for the challenge with a gentle five-minute walk or jog, or even a warm bath.

*Think slow and smooth! Aim for what is called a static stretch. Reach until you feel tension but not pain, and hold that position for 20 seconds to one minute. Be sure to never bounce while stretching!

*Remember to breathe deeply and naturally throughout each move. Don't hold your breath! Ease into stretching, rather than trying to touch your nose to the floor the first time around. It will take time for your body to gain maximum flexibility — so don't rush it!

Take Time for You!

It's easy to forget about taking care of our own needs. Prioritizing your own needs up there with everything you do for your family, friends, your job, and your other responsibilities is tough, especially if you have a family, but it's a must! You owe it to yourself to take a little personal time, even if it means shifting some duties and putting others second.

Start by talking to your family. Tell your spouse and/or children about your decision to make more time for yourself in order to meet your goals. If your children are older, perhaps they can take on a few more chores. Ask your spouse to lend a helping hand around the house or take over some of your other family responsibilities.

With their support, that "me" time will be more doable — and that renewed, refreshed feeling can be yours! As a bonus, you'll be more peaceful and energized, helping you tackle your family responsibilities with a fresh face forward. Everyone truly benefits! Get your family on board with your plan today!

Visualize Your Success!

You've heard it before: The mind is a powerful thing. But it's so true — you can train your mind to visualize success, just as you can train your body to achieve it! And when you're stuck in a rut, it helps to know you have the ability — however subconscious — to do something about it! Here are some ways to tap into your brainpower:

*Put it on paper. Write down what you want. Is it to fit into your size 6 jeans? Reduce your cholesterol by 15 points? To complete five full push-ups or a 40-mile bike ride? Get it down on paper and then post it on your bulletin board or slip it in your wallet so you see it every day. It'll be a constant reminder of what you want to accomplish!

*Say it out loud. Tell your relatives, friends, coworkers, and most important, yourself about your goal. Create a mantra (I will drop 10 percent of my body weight by spring!) and recite it often. Revealing your desires will give you the confidence to believe in yourself — and others the chance to encourage you along the way.

*Shut off negative thoughts. When doubts start creeping in, stop them dead in their tracks by repeating your mantra, turning the negative into a positive (nope, you're not too tired to walk the final mile!), or simply finding a way to distract yourself (call a friend to chat about an unrelated topic like an upcoming vacation!). Next thing you know, you'll be faking it 'til you make it!

Monday, December 14, 2009

~ Monday already ~

It's Monday ~ and one week til Christmas ~ kids will be out for 2 weeks from school! Loving it - means I won't have to wake up early for 2 weeks lol.
Well started my day with some XTREME workouts ~ first did P90X Ab Ripper X follow with Turbo Jam Cardio Party Remix & finished up with 40 minutes of Weightlifting! Feeling strong! Drank my protein shake...now it's time to shower! To get any of these great workout dvds just click on my link under my sites section. Beachbody has some amazing fitness programs. You don't have to leave your home to get fit. Especially for those in northern states ( SO COLD ) you can workout in your own home. I love my Beachbody workout programs! Can't wait til January to start my newest addition to my collection REVABS!!! My target for this year is to gain more muscle (becuz it burns more fat) & to get tone abs!
I bought myself The Eat-Clean Diet Book yesterday at Borders very interesting book.
I started my morning with two 8oz bottles of water.
Well have a wonderful Monday...

Saturday, December 12, 2009

Don't use time carelessly, for it can never be retrieved. Life is precious!

Should be sleeping but I'm not

tired & sleepy waiting for my hubby to finish watching the fight (boxing) I think I will turn in....my body is hurting all over. Friday, I did 40 minutes of weightlifting & my legs, thighs, etc are feeling it.

I can't wait til January to start RevAbs...New Year New Challenge! I am looking forward to getting my abs tone!

What to Expect from a Spinning Class


What to Expect from a Spinning Class
The Most Fun You'll Have on a Bike!
-- By Nicole Nichols, Fitness Instructor

I took a Spinning class for the first time after I moved away to college. I was active in sports throughout high school, and I knew that I wanted to stay strong and fit. Now it was up to me to do that on my own. I didn't know anything about Spinning or what to expect from a group class (I'd never taken a fitness class), but I had heard that it burns serious calories and kicks your butt. I was game.

I took classes a few times per week and enjoyed it most of the time—even though my legs dreaded it. Some of the instructors were better than others were, but I always came away dripping with sweat and feeling like I had really done something good for myself. When I became a certified Spinning instructor a few years later, I learned many things that my former instructors never told me (and some things they shouldn't have!). When I teach classes, safety and comfort are the priorities I emphasize to my students, so I start every class with a review of fundamentals and safety points so that everyone--regardless of weight, age, or fitness level—can have a safe and effective workout. I tell them this truth: Spinning is your workout. You control everything from your speed and resistance to your intensity level, so it can be as easy or as challenging as you want it to be. Like many things in life, you will get out of it what you put into it.

If you've been curious about trying those notorious Spinning classes, here’s what you need to know, whether you’re taking a Spinning class for the first time or the 50th time.

What it is: Spinning is a specific format of indoor cycling. Only certified Spinning instructors are allowed to teach “Spinning,” but other group cycling programs exist by different names, and some have their own certifications. Spinning is a cardio (aerobic) workout set to music and led by a certified instructor. Most classes last between 40 and 60 minutes, although some places offer beginner or intro classes that might be shorter.

Whom it's for: Spinning is great for people who want a motivating workout that they can control at their own pace. Even if you’re not into choreography-based fitness classes, you can still enjoy Spinning because it involves neither rhythm nor complex moves. It’s low-impact, so it’s very suitable for people who want to balance out higher-impact exercises (like running) or for people who have some joint problems.

What to expect: Try to think of your instructor as a guide—he or she should give you general guidelines about how much resistance to add, how fast to pedal, how hard you should be working, and when to do certain movements (like standing, sitting, sprinting, etc.). Using these cues as guidelines, it’s up to you to work out at your own level and pay attention to how you feel. You can recover, go slower, use less resistance, or vice versa depending on how hard you want to work. In a class format, everyone feels a bit of pressure to keep up. However, Spinning is non-competitive. Especially if you’re a beginner, remember that it will take a few weeks to build up your fitness level to be able to work hard for the whole class. It’s important to honor your body and work at a lower intensity as you get the hang of it.

You can also expect to feel fatigue throughout your leg muscles when you’re newer to Spinning—even if you’re used to working out in general. But no matter what, don’t stop pedaling. At the very least, keep those legs moving slowly. Suddenly stopping any exercise has risks (like passing out and lightheadedness), so if you get tired, simply reduce your resistance and slow down to catch your breath.

You will also feel some saddle soreness from the seat, and that’s very normal. After coming to class regularly, that soreness will go away for most people. If it helps, stand up out of the seat a little bit when you need a break. You can also adjust your position in the saddle and take “posture breaks,” where you stop reaching forward to the handlebars to sit upright in your seat.

What to wear: Workout clothes (but no long/baggy pants, because those can get caught in the pedals/wheels) and flat-soled workout shoes are a must. If you have them, padded cycling shorts will increase your comfort, and cycling shoes with cleats (that clip into the bike pedals) can make your workout more effective. But cycling shorts and shoes are not necessary, especially not for beginners.

What to bring: At least one water bottle (trust me, you’ll need it!) and a towel for all that sweat. I also recommend a gel seat (about $15), which will fit over top of the bike seat and increase your comfort. If you have one, a heart rate monitor is an awesome fitness tool that instructors and students alike typically use to measure exercise intensity during Spinning classes.

Where to find it: Spinning is commonplace these days—you can find it (or similar indoor cycling programs) at almost every gym or fitness center, and there are even Spinning-specific gyms too. If you go to www.Spinning.com, you can find some locations listed, including locations that will allow you to come and try out a class for FREE!

My Tips: If you’re new, show up early! Let the instructor know that you’re new (and whether you have any conditions that might affect your ability to take part in the class), and ask him or her to help you set up your bike properly. The main thing I emphasize to my students is to monitor your intensity level and work at your own pace. Every person in a Spinning class is at a different level of fitness, and everyone had to start at square one. Don’t feel pressure to do more if you’re not comfortable doing so. Lastly, remember that every instructor is very different. You might not like it your first time, but you might like it better your second time. Give it a chance with a few different classes and instructors before you decide whether Spinning is for you or not.

Friday, December 11, 2009

~ TGIF ~

It's Friday! Going to be getting ready to go to the movies with my daughter, niece, and sis-in-law! We are going to watch Disney's Princess & the Frog....I hate frogs but I <3 cartoons especially Disney!
Reading the new issue of Oxygen & I can't wait to try the Banana Walnut Oatmeal Recipe of the month!!! Looks so good!

Thursday, December 10, 2009

~Thursday~

Enjoying my protein shake......so good after a good weightlifting workout! I will leave you with this quote "Remember, your buttocks leave the room last. Make a great impression by looking good from behind!"

Reduce, lift, and shape your booty


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Laugh hard! It's the best medicine, and it tightens the tummy!

Take Time for You!

It's easy to forget about taking care of our own needs. Prioritizing your own needs up there with everything you do for your family, friends, your job, and your other responsibilities is tough, especially if you have a family, but it's a must! You owe it to yourself to take a little personal time, even if it means shifting some duties and putting others second.

Start by talking to your family. Tell your spouse and/or children about your decision to make more time for yourself in order to meet your goals. If your children are older, perhaps they can take on a few more chores. Ask your spouse to lend a helping hand around the house or take over some of your other family responsibilities.

With their support, that "me" time will be more doable — and that renewed, refreshed feeling can be yours! As a bonus, you'll be more peaceful and energized, helping you tackle your family responsibilities with a fresh face forward. Everyone truly benefits! Get your family on board with your plan today!

Turkey and Vegetable Chili by Chef Curtis Stone

Serves 4


>>>INGREDIENTS<<<

For the chili:

1 ½ tablespoons olive oil

1 large onion, medium diced

1 garlic clove, minced

1 small red chili, seeded and small diced

½ teaspoon ground cumin

1 large carrot, peeled and small diced

1 large celery stalk, medium diced

1 small yellow bell pepper, seeded and medium dice

12 ounces 1% lean ground turkey

4 medium size ripe tomatoes, medium diced

8 oz cooked white or black beans

4 cups baby spinach

Freshly ground black pepper

Micro cilantro to garnish, (can substitute with chopped chives or chopped cilantro)


>>>PREPARATION<<<

1. Place a large saute pan over medium high heat, then drizzle with the oil.

2. Add the onion, garlic, and red chili and sauté for 2 minutes, or until tender.

3. Sprinkle the cumin over the onion mix and stir well, then add the carrot, celery, and bell pepper and cook for 5 minutes, stirring occasionally, or until the vegetables begin to get tender.

4. In a separate saute pan, brown the turkey in the remaining oil over medium high heat, then transfer to the vegetable mix.

5. Add the tomatoes and the beans and cook for a further 8 minutes, stirring occasionally, or until the tomatoes have broken down and most of the liquid has evaporated.

6. Stir in the spinach and remove from the heat.

7. Season the chili to taste with freshly ground black pepper

8. Spoon the chili into serving dishes

9. Spoon a tablespoon of the yogurt onto each garnish with the micro cilantro and serve.

>>>NUTRITION FACTS<<<

* Serving Size 4

* Calories 280

* Total Fat g 7

* Sat Fat g 1.5

* Cholesterol mg 35

* Sodium mg 120

* Total Carb g 28

* Dietary Fiber g 9

* Sugar g 7

* Protein g 29

Wednesday, December 9, 2009

SuperFood ~ LENTILS! ~


Blog - gettingfitwithnancy's Website

Here are few tips for the Holiday's meals:


1) Try not to arrive to the main mealtoo hungry.
Don’t forget breakfast. Start the morning with a healthy meal, a shake or a pumpkin smoothie. Don’t starve. Avoid trying to save your appetite for dinner or you will tend to overeat.

2) Start you meal/dinner with healthy soup. E.g. Creamy Pumpkin Soup, or Veggie Chowder, or any soup that your family loves.
Use low fat creams for soups and desserts.

3) Serve on small plates. Countless studies have shown that when plates are smaller, less food is placed on them, and less is eaten. Resist the urge to show off the entire China set, and use just the appetizer plates and soup bowls.

4) Eat more salads and sides dishes. Color your table. The turkey, stuffing, gravy, and potatoes are all shades of beige-brown. Thank goodness for the cranberry sauce. But what about some hearty salads as sides too? Corn on the cob, Broccoli, beans, carrots and peas, beets, leafy greens, as well as peppers, eggplants, and so many other veggies can be an integral and healthy part of the meal.

5) Drink water. And fine wine. But not soft drinks, juices, and other useless calories.

6) Wait before dessert. Take 20-30 minutes after finishing off the main course to let your body feel full. You’ll then be happy with a small portion.
Make the dessert from fruits (fruit salad) it's preferred over cakes and other sugar full or fat full desserts.

7) Plan the days after. You’ve got a long weekend, ahead of you.
How about planning some physical activity outdoors. Hike, jog, walk around the neighborhood.

8) Eat more protein based food. It increases the metabolism.

9) Have plenty of fruit and vegetables stocked up for preparing and eating together with leftovers from the holiday meal.

10) Don’t beat yourself up! If you feel like your family forgot their healthy habits, then just get the family back on the healthy track.

Have a Healthy Holiday. These tips can be used all year round!

1000 tips for good nutrition and healthy lifestyle

~ It's Hump day ~

My workout today ~ P90X Ab Ripper X ( love it but hate it ) if you've done this workout you know why! Also added Turbo Kick 28 ~ drank my protein shake ~ feeling great! Weekend is almost here! Wow 17 days til Christmas! Also getting closer to my NEW YEAR Challenge!!!

Monday, December 7, 2009

~Good Monday Morning!~

Today I started my day with a little P90X Ab Ripper X & Turbo Jam 20 Minute Cardio Party! I recorded my workout today. But can't get it to upload lol~ This workout might be 20 minutes but it will make your heart rate go up & you'll burn calories! It's the perfect workout when your short on time! I decided to do this one today because I am still watching out for my foot! Didn't want to over do it. But I really enjoyed my turbo jammin workout! I love Turbo Jam!!!! I guess that is why I am a TurboFanatic. Remember you can order your copy at my site TurboFanatic4Life.com!

Sunday, December 6, 2009

How to take the sneaking out of snacking.


Step 1 ~ Get a bowl
Step 2 ~ Fill with whole almonds
Step 3 ~ Place out in the open at home, at work or anywhere that allows you to grab some anytime of day
Step 4 ~ Smile knowing that studies show you're getting lots of nutritious, heart-healthy benefits in a tasty, delicious snack
Step 5 ~ Repeat daily

*REMEMBER*~A handful of almonds a day in place of foods higher in saturated fat can help you maintain a healthy cholesterol level.


For more information on ALMONDS ~ http://bit.ly/7EjePm

Steps to a Healthier Weight


Why is it important to reach a healthier weight?

Reaching and maintaining a healthier weight is important for your overall health and well being. If you are significantly overweight, you have a greater risk of developing many diseases including high blood pressure, Type 2 diabetes, stroke, and some forms of cancer. For obese adults, even losing a few pounds or preventing further weight gain has health benefits.

Reaching a healthier weight is a balancing act. The secret is learning how to balance your “energy in” and “energy out” over the long run.

“Energy in” is the calories from the foods and beverages you have each day. “Energy out” is the calories you burn for basic body functions and physical activity.

Look at this chart to find where your energy balance is:


Maintaining weight - Your weight will stay the same when the calories you eat and drink equal the calories you burn.


Losing
weight- You will lose weight when the calories you eat and drink are less than the calories you burn.


Gaining
weight-You will gain weight when the calories you eat and drink are greater than the calories you burn.

You are here: Home / Steps to a Healthier WeightSteps to a Healthier Weight




Why is it important to reach a healthier weight?

Reaching and maintaining a healthier weight is important for your overall health and well being. If you are significantly overweight, you have a greater risk of developing many diseases including high blood pressure, Type 2 diabetes, stroke, and some forms of cancer. For obese adults, even losing a few pounds or preventing further weight gain has health benefits.

How can I move toward a healthier weight?


Reaching a healthier weight is a balancing act. The secret is learning how to balance your “energy in” and “energy out” over the long run.

“Energy in” is the calories from the foods and beverages you have each day. “Energy out” is the calories you burn for basic body functions and physical activity.

Look at this chart to find where your energy balance is:

Maintaining weight Your weight will stay the same when the calories you eat and drink equal the calories you burn.
Losing
weight You will lose weight when the calories you eat and drink are less than the calories you burn.
Gaining
weight You will gain weight when the calories you eat and drink are greater than the calories you burn.

Which box did you choose? Where would you like to be? Many people want to lose weight. To do this the strategy is simple – the challenge is putting it into practice every day. If you are overweight or obese, here are some basic steps to help you gradually move toward a healthier weight:

1) Learn what to eat from each food group.
2) Focus on how much you eat. Watch your portion sizes!
3) Choose “nutrient-dense” forms of foods. These foods are packed with nutrients, but low in “extras” that just add calories.
4) Get moving! Physical activity can help you reach and keep a healthier weight.
5) Follow your progress by tracking your food intake and physical activity. Check your weight weekly



Tip
Your food and physical activity choices each day affect your health — how you feel today, tomorrow, and in the future.

These tips and ideas are a starting point. You will find a wealth of suggestions here that can help you get started toward a healthy diet. Choose a change that you can make today, and move toward a healthier you.

Tips to help you:
• Make half your grains whole
• Vary your veggies
• Focus on fruit
• Get your calcium rich foods
• Go lean with protein
• Find your balance between food and physical activity
• Keep food safe to eat

Saturday, December 5, 2009

Movie Night


Girls movie night ~ going to see this Friday ~ taking my daughter & my niece & her mother are coming too ~ should be a nice movie ~

~ a raining Saturday ~

it's stil raining outside!

Friday, December 4, 2009

What I order at McDonald's ~

My favorite on-the-go meal

McDonald’s: Premium Southwest Salad with Grilled Chicken

“Each of our salads provides about 3 cups of greens, so I’m getting a great veggie serving,” says Cindy Goody, PhD, RD, director of nutrition for McDonald’s USA. “I like that it gives me protein from the grilled chicken and beans, plus a variety of vegetables like corn, tomatoes, and chiles.” She uses half of the Southwest dressing packet, which shaves 50 calories off her meal, and her beverage of choice is a small Diet Coke.

Nutrition info (for salad, full dressing packet, and soda): 420 cal, 31 g protein, 41 g carbs, 6 g fiber, 15 g fat, 4 g sat fat, 90 mg chol, 1,320 mg sodium

~ this is what my daughter & I order when we get McDonald's ~ I love this salad ~ I never get the soda & I never use all the salad dressing ~

fit mom, fit kids

Lace up your sneaks in front of your kids ~ they'll want to get moving too!

In a study from the University of Albandy, girls whose mom & dads were active logged an additional 13 minutes of daily exercise compared to peers with less active parents.

To keep your child fit, get him/her involved in physical activites.

Take a walk ~ bike ride ~

think your way healthy

* while bouncing back from an injury is a physical process *

I read an article that suggested the following ~ a good attitude helps ~ a research from the University of Alberta in Canada found that people who expected to mend quickly from whiplash healed faster than those with poor expectations.

If you "Think" it's going to take a long time to get better can make you depressed says Linda Carroll, Ph.D.

"You're focused on the pain and less likely to do your usual activities, which can slow recovery."

So stay optimistic and soon you'll really have a reason to smile.

Tip ~ Pretend your doctor wrote you a prescription to be POSITIVE ~

Reap the Benefits of Omega-3 Fatty Acids


By Rebecca Brown
Omega-3 fatty acids have numerous health benefit claims, including lowering cholesterol and triglyceride levels, reducing coronary heart disease, and fighting memory loss. The FDA recommends that people consume no more than 3 grams of omega-3 fatty acids per day from food. Here are some of the best sources of omega-3s.

Fish
Oily fish like salmon, tuna, and sardines are great sources of omega-3s. While diets high in fish consumption run the risk of mercury exposure, a study at Harvard's School of Public Health found that the long-term benefits of fish intake outweigh any potential risk. If you don't like eating fish in its traditional presentation, try a tuna burger!

Flaxseed
Flaxseed is an omega-3-rich ingredient that you can easily incorporate into your healthy diet plan. It comes whole or crushed, but many people favor crushed because the body absorbs and digests it better. You can sprinkle flaxseed onto your morning cereal or add to yogurt for a hearty crunch.

Other Supplements and Seeds
If you're interested in taking a fish oil supplement, choose a pill that's free of mercury and other impurities. Look for enteric-coated capsules because they prevent the fishy aftertaste and your body absorbs them better. The FDA suggests you don't exceed 2 grams per day if you're taking supplements. It's always a good idea to consult a physician first.

~ T.G.I.F ~

It's Friday!!!! It's pouring rain outside :0( ~ I have to walk Max (my dog) now I have to wait til it stops raining. This rains makes you want to go back to sleep! Going to listen to some holiday music & start cleaning house til it stops raining.

Thursday, December 3, 2009

~ Feeling Tired ~

I'm feeling so tired today! :0(

Anyway, I ordered myself a FITBOOK ~ so this book is really cool, it's going to help me ~ have a game plan ~track my progress ~ reach my goals ~ I ordered it especially for this 90-Day RevAbs Challenge! Not only will be I be blogging about it here but I will also be tracking it down on my fitbook. So excited about this fitness transformation! I should get it Monday! You can order yours at www.getfitbook.com

Wednesday, December 2, 2009

-my own experiences. Just a few more weeks! Can't wait!
-to improve your well-being & health. It'll also live a happier life! Since changing my lifestyle to a "healthy lifestyle" I've become passionate in sharing-
I think everyone should find that "ME" time. Take 30 minutes to exercise or walk. You'll be surprise how good you'll feel. Not only will you be taking steps-
I only hope that I can reach others to reach for their own goals! As Liz (from Biggest Loser) said she has learned to take time for herself. I can relate.
I want to make sure I hold myself accountable to not only doing the workouts but also the meal plans! No pain no gain! I can handle the pain!
Still looking forward to my 90 Day RevAbs Challenge! So excited to reach this goal! I've order the GetFitBook to track & log EVERYTHING!

How to Start Eating Healthier


How to Start Eating Healthier
15 Simple Ways to Eat Better Today
-- By Leanne Beattie, Health & Fitness Writer


Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken's for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.

That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.

Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.

Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.

Small Changes Mean Big Rewards
If you can't stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.

If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.

As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!

One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:
Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.


Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.


Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.


Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.


Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.


Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.


Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.


Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.


Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.


Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).


Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.


Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.


Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.
Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!

Why Brown-But Not White-Rice is One of the World's Healthiest Foods

The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain-a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.

Our food ranking system qualified brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. But the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice "enrichment."


Here are some of the ways in which the nutrients supplied by brown rice can make an important difference in your health:

Manganese-Energy Production Plus Antioxidant Protection

Just one cup of brown rice will provide you with 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body's mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.

Women Who Eat Whole Grains Weigh Less

A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.

Brown Rice is Rich in Fiber and Selenium

For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.

In addition to supplying 14.0% of the daily value for fiber, a cup of cooked brown rice provides 27.3% of the DV for selenium, an important benefit since many Americans do not get enough selenium in their diets, yet this trace mineral is of fundamental importance to human health. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence. Several mechanisms have been suggested to explain the cancer-preventive activities of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.

In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells.

Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis.

Lower Cholesterol with Whole Brown Rice

Here's yet another reason to rely on whole foods, such as brown rice, for your healthy way of eating. The oil in whole brown rice lowers cholesterol.

When Marlene Most and colleagues from Louisiana State University evaluated the effects of rice bran and rice bran oil on cholesterol levels in volunteers with moderately elevated cholesterol levels, they found that rice bran oil lowered their LDL (bad) cholesterol.

The study, published in the American Journal of Clinical Nutrition, was divided into two parts. First, 26 subjects ate a diet including 13-22g of dietary fiber each day for three weeks, after which 13 switched to a diet that added defatted rice bran to double their fiber intake for five weeks. In the second part of the study, a randomized crossover trial, 14 subjects ate a diet with rice bran oil for 10 weeks.

While the diet including only defatted rice bran did not lower cholesterol, the one containing rice bran oil lowered LDL cholesterol by 7%. Since all the diets contained similar fatty acids, the researchers concluded that the reduction in cholesterol seen in those receiving rice bran oil must have been due to other constituents such as the unsaponifiable compounds found in rice bran oil. The scientists suggest that the unsaponifiables present in rice bran oil could become important functional foods for cardiovascular health. But why extract just one beneficial compound from brown rice when you can reap all the cardioprotective benefits supplied by the matrix of nutrients naturally present in this delicious whole food? In addition to unsaponifiables, this whole grain also supplies hefty doses of heart-healthy fiber, magnesium, and B vitamins.

Significant Cardiovascular Benefits for Postmenopausal Women

Eating a serving of whole grains, such as brown rice, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).

A 3-year prospective study of over 200 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:

Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
Less progression in stenosis, the narrowing of the diameter of arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.

Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains including brown rice are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 850 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.

Reduce Your Risk of Metabolic Syndrome

First we were told, "Don't eat fat, and you'll stay trim." After following this advice only to see obesity expand to never before seen proportions, we're told by the food gurus, "Eating fat is fine. Shun carbohydrates to stay slim."

In our opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.

The latest research is clearly supporting this vital distinction. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the "apple shaped" body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

In one of the most recent studies, which appeared in Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.

Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains. Conversely, study subjects whose diets had the highest glycemic index and glycemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycemic index and glycemic load. In other words, compared to those whose diets were primarily composed of whole high fiber foods: whole grains, legumes, vegetables and fruits.

The researchers concluded, "Given that both a high cereal fiber content and lower glycemic index are attributes of wholegrain foods, recommendation to increase wholegrain intake may reduce the risk of developing the metabolic syndrome." Our perspective at the World's Healthiest Foods is that a way of eating that relies on the healthiest foods from all the food groups-the whole foods that contain the healthiest fats, carbohydrates and proteins-is the most effective, intelligent, and most enjoyable way to not only lower your risk of developing the metabolic syndrome, but to stay slim, vital and attractive throughout a long and healthy life.

Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).

In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.

Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser- 19%- reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Rice pudding-quickly made by simply adding low-fat milk, cinnamon, raisins, a little honey and 1/4 teaspoon of finely grated orange peel to a cup of cooked rice, then cooking over medium heat for 5 minutes-is a delicious way to enjoy both rice and dairy.

Tune Down and Bone Up on Brown Rice

Magnesium, another nutrient for which brown rice is a good source, has been shown in studies to be helpful for reducing the severity of asthma, lowering high blood pressure, reducing the frequency of migraine headaches, and reducing the risk of heart attack and stroke. How does magnesium accomplish all this? Magnesium helps regulate nerve and muscle tone by balancing the action of calcium. In many nerve cells, magnesium serves as Nature's own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium's entry, magnesium keeps our nerves (and the blood vessels and muscles they ennervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and nerve cells can become overactivated, sending too many messages and causing excessive contraction. Insufficient magnesium can thus contribute to high blood pressure, muscle spasms (including spasms of the heart muscle or the spasms of the airways symptomatic of asthma), and migraine headaches, as well as muscle cramps, tension, soreness and fatigue.

But that's far from all magnesium does for you. Magnesium, as well as calcium, is necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body's needs. A cup of brown rice will give you 21.0% of the daily value for magnesium.

In addition to the niacin it supplies, brown rice may also help raise blood levels of nitric oxide, a small molecule known to improve blood vessel dilation and to inhibit oxidative (free radical) damage of cholesterol and the adhesion of white cells to the vascular wall (two important steps in the development of atherosclerotic plaques). A study published in the British Journal of Nutrition suggests that diets high in rice protein can help protect against atherosclerosis by increasing blood levels of nitric oxide.

In this study, when researchers gave mice bred to be apoliprotein-E deficient a purified diet containing either casein, the principal protein in dairy products, rice protein or soy protein, the mice given casein developed the largest atherosclerotic lesions. (In humans as well as animals, apolipoprotein E plays an important role in cholesterol transport, so a deficiency of this protein increases risk for the development of atherosclerosis.) Mice given rice or soy protein fared much better. In trying to understand why, the researchers evaluated blood levels of nitric oxide. Mice fed either rice or soy protein diets were found to have increased blood levels of L-arginine (the amino acid that the body uses to produce nitric oxide) and nitric oxide metabolites when compared to those given casein-based feed. However, the L-arginine content of the rice and soy diets was not high enough to explain the amount of protective benefit they conferred, so the researchers concluded that these foods must also contain other cardioprotective compounds.

A Good Source of Fiber

The health benefits of brown rice continue with its fiber; a cup of brown rice provides 14.0% of the daily value for fiber, which has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes. As we mentioned above, the fiber in brown rice can also help to protect you against colon cancer since fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, plus it can help normalize bowel function, reducing constipation.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as brown rice, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day).

Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).

Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).


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