50 Ways to Cut 500 Calories

If you ate too many chocolate-covered cherries, or indulged in more eggnog that you shoud've, you're not alone. If you fell off your diet wagon over the holidays, don't panic. Jump back on and get rolling again with these great ideas to recover from your indulgences.

The most basic way to lose weight is to slash calories. That’s Diet 101. But how many do you really have to cut or burn to see results? It’s simple: You can drop a pound a week by trimming 500 calories each day. (Calories burned are based on a 150-pound woman.) In fact, do a couple of swaps a day and you can drop 10 pounds in five weeks! So try these 50 easy tweaks—and get the slim body you want in no time.

1. Shake your groove thing. Dance for just two hours and torch 500 calories. (A little air guitar will burn a few extra calories, too.)
2. Get enough sleep. A lack of shut-eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.
3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.
4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
5. Limit dinner guests. Eating with seven or more other guests can make you eat 96 percent more food, says Brian Wansink, Ph.D., author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.
6. Simple tricks to fill up (with less!). For breakfast, eat two boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.
7. Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms) and using half the dressing.
8. Don’t clean your plate. Leave 25 percent of your food on the plate at every meal, says weight-loss expert James O. Hill, Ph.D., author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—and save up to 500 calories. You won’t feel any less full, either, researchers say.
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10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.
11. Make a swap. Use 1 cup plain fat-free yogurt instead of 1 cup heavy cream in a favorite baking recipe. Save 684 calories.
12. Make mine a mini. Check out menus for small versions of great desserts, so you can dodge calo­ries and end your meal on a sweet note. P.F. Chang’s Great Wall of Chocolate (designed for one diner!) is 1,440 calories. The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290-calories.
13. Ditch that buttered movie popcorn. Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories. Smuggle in your own (microwave-popped, 94 percent fat-free, of course) and save more than 700 calories.
14. Count your chips (and crackers). No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?) A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to one serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.
15. Step away from the nuts, especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also high in calories: One handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; three handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat pistachios: Two handfuls are just 159 calories, and the shelling will slow down your munching.
16. Skip the whip—or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk and syrups. Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!
17. Kick the soda habit. A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories. Quench your thirst with water and save as many as 540 calories.
18. Drink sugar-free. A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.
19. Skinny up cocktails. Syrups, sour mix, sugary fruit juices and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.
20. Eat less pasta. One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480 percent larger than that 1 cup, according to New York University research. That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
21. Get out your knitting needles. An afternoon of knitting can burn more than 500 calories (at a rate of about 100 an hour).
22. Clean house. Tidy up for 2 1/2 hours and burn 510 calories.
23. Check the number of servings in a dish. The calorie count on the menu for shrimp fried rice may say 350 calories per serving, but what’s set in front of you may actually contain four servings. Split it with three friends, and save 1,050 calories.
24. Beware the healthy-food trap. People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35 perecnt, research by the Cornell University Food and Brand Lab shows. You’re also more likely to order drinks, sides and desserts with up to 131 percent more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus calories.
25. Build a lean burrito—and you’ll save 630 calories. Here's how:
Instead of a flour tortilla, order lettuce.
Instead of cheese, order guacamole.
Instead of ground beef, shredded pork.
Instead of black beans, order pinto beans.
Instead of rice, order corn salsa
Instead of salsa, order pico de gallo
The reduced calorie options add up to 490 calories—down from 1,120.
26. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.
27. Think thin when it comes to pizza. Eat two slices of a medium thin-crust veggie pizza (360 calories) instead of two slices of a large, meaty deep-dish pizza (940 calories) and save 580 calories.
28. Beware hidden oils. Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil. Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.
29. Order spaghetti with meat sauce instead of spaghetti with Italian sausage and save 560 calories. Even better: Order mushroom ravioli (670 calories) or pasta marinara (430 calories).
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30. Nix that smoothie a day. A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.
31. Help a friend move. You’ll burn more than 600 calories in one hour of carrying boxes and furniture up and down the stairs.
32. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories.
33. Ice-skate for one hour and five minutes and burn 516 calories. (Or go inline skating and slash 562.)
34. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
35. Be the hostess with the mostest. Go grocery shopping for one hour, put away your groceries, spend two hours cooking a fabulous holiday feast, set the table and serve. Then toast yourself for the awesome 640 calorie-burn. (A glass of champagne is only about 106 calories, so you’re still ahead.)
36. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.
37. Hit the pool. Do one hour of laps or 55 minutes of jogging in the water to burn 500 calories.
38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the zoo (or around the aquarium or museum) and burn 523 calories.
39. Head to a county fair or amusement park. You’ll slash 612 calories in three hours from the casual walking and standing in lines. (Subtract 105 calories if you have cotton candy.)
40. Play a game of touch football or basketball with your kids for one hour and burn 500 calories.
41. Head for the nearest hill. Go sledding with the kiddos for one hour and five minutes. You’ll burn 500-plus calories.
42. Do an hour of circuit training and you’ll burn 544 calories.
43. Tackle the garage. Clearing out junk for 1 hour and 30 minutes will burn 510 calories.
44. Rake the leaves. Do yard work for 1 hour and 45 minutes and burn 512 calories. (Jumping in the leaf pile won’t hurt, either.)
45. Kickbox. Sign up for kickboxing and burn 510 calories in a 45-minute class.
46. Go cross-country skiing for one hour and five minutes and sizzle off 516 calories.
47. Exercise at home. Pop in a one-hour aerobics DVD, and finish with 20 minutes of yoga—500 calories, gone.
48. Walk or run a 10K and you’ll burn up to 680 calories.
49. Go hiking. Just one hour and 15 minutes will burn 510 calories.
50. Cut down your own Christmas tree. Hike out, find the perfect tree, cut it, and take it home. Put it up and decorate it for 1 hour to burn 519 calories.

-Source: MSN Health

The 5 Rules of Flat Abs

Most of us don't stress about a bit of belly fat hanging over our waistbands during the winter—after all, damage control is just a body-shaping undergarment away, right? But what if you're headed to a place where not even Spanx can save you: the beach or the pool?

The frustrating reality is that the midsection is one of the trickiest areas to tone. That's why even women dedicated to regular exercise often can't iron out their abs. Fortunately, I've come up with some tips and tricks for the ultimate tummy—flattening plan. Not only is it super effective, but it's likely loads easier than the agonizing ab workouts you've been putting yourself through (that are probably getting you no results!).

RULE #1: Attack your hidden core muscles.

Crunches target only superficial muscles, so they aren't the most efficient way to work your abs. Fact: To burn one pound of fat, you have to do 250,000 crunches. That's 100 crunches a day for seven years. Uh, no thanks. Instead, you should target the muscles that lie beneath the superficial ones: your transverse abdominis, multifidis, and internal obliques. Strengthening them pulls in your middle like a corset, keeping the area looking flat and toned. Core moves like planks or mountain climbers (see below) target these "hidden" muscles. To practice engaging them, try this drill: Lie on your back and place your palms just below your navel. Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button toward your spine, drawing your abdomen toward the floor. Hold for 5 seconds. Repeat 8 to 10 times.

RULE #2: Move your butt.

Your booty and your belly are unlikely partners in crime. Here's why: Over time, sitting around too much renders your glutes practically useless and causes your hip flexors—the muscles that connect your hipbones to your legs—to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. From a cosmetic standpoint, it pushes your abdomen out, making even a relatively flat stomach bulge. That means that to lose your gut, you've got to work your butt. Exercises like the single-leg deadlift and hip-glute raise (see below) will help you get a stronger behind. Combat tight hip flexors with this stretch: In a lunge position, lower yourself so your back knee is resting on the floor. Push your hips forward, keeping your back upright, until you feel a stretch in the front of the hip. Hold for 10 seconds, relax, and repeat. Switch legs. You can increase the stretch by reaching your arms over your head.

RULE #3: Eat flat-belly foods.

You can't see ab muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.

*Pump up your protein intake. Substituting meat, fish, dairy, and nuts for carbs can reduce the amount of fat around your middle. Researchers have discovered that when people exchange carbohydrates in favor of an equal amount of protein, they reduced overall belly fat.

*Eliminate added sugar. The average American eats about 20 teaspoons of sugar daily in the form of processed foods like soda, baked goods, breakfast cereals, fruit drinks, and even flavored yogurt. That's about 325 empty calories every day. All that sugar increases insulin production, which slows your metabolism.

*Don't fear fat. Research shows that diets containing more than 50 percent fat are just as effective for weight loss as those that are low in fat. Fat is filling and adds flavor to your meals—both of which help you avoid feeling deprived, so you can stick to your diet. Eat foods rich in monounsaturated fats, such as olives, nuts, and avocados; research has even found that it's OK to enjoy whole foods that contain saturated fat (including milk, cheese, and butter) in moderation.

*Beat the bloat. No matter how much ab fat you lose or muscle you tone, if you're bloated, you won't look (or feel!) your best in a swimsuit. Carbonated beverages, and even good-for-you foods such as beans and broccoli, can make your stomach swell. And keep your sodium intake in check: Nutritionists suggest you stay under 2,000 milligrams to avoid retaining excess water. (Most of us get closer to 5,000 a day.)

RULE #4: Stop stressing.

Your kids. Your in-laws. Your never-ending to-do list. I get it—life is hard. But anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in your belly. According to researchers, your midsection is four times as likely as the rest of your body to store stress-induced fat. Help keep anxiety in check by taking little breaks from work every 90 minutes. Another way stress sabotages your abs: When tension runs high, we reach for fattening foods. To keep your hand out of the office candy jar, keep it out of reach. In one study, participants who had to walk six feet to reach the candy ate up to seven fewer chocolates per day than when the jar was conveniently located at their desk.

RULE #5: Work your abs less often.

Ditch your daily ab workouts. You need only three sessions a week to see maximum results. Training every day with endless crunches won't flatten your belly faster. You'll see benefits quicker if you give your muscles a day to fully recover between workouts. That's because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger. What's more, you should stick to only 15 to 20 reps of each move. If you can easily do that many, it's time to for harder moves. And if flat abs are important to you, promote them to the top of your fitness to-do list. A lot of people exercise their abdominal muscles at the end of their workout, and that's when you get sloppy or run out of time. You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority. You'll be glad you did.

Pump up, slim down

Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. And not in your diet—in your hands. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing? Read on for more solid reasons why you should build flex time into your day.

Torch Calories 24/7. Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle. What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max). There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 200 calories a day without even trying.

Target Your Trouble Spots. If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer. Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California. And it's the number on the tag inside your bootcuts you want to get lower, right?

Start Pumping. Begin with three weight-training sessions each week. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads. For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut, suggests alternating moderate-intensity workouts of 8 to 10 reps with lighter-weight 12- to 15-rep sets and super-hard 3- to 5-rep sets. And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs. Ready to turn yourself into a lean, mean, calorie-torching machine? Then go get pumped!

Source: Womens Health

7 Secrets to Highly Successful Weight Loss

Your weight-loss strategy should be similarly inspired. Find someone who inspires you and find out what they do to look so good. Or follow the tips below. Willpower alone won't shrink your waist—you need facts on your side if you're going to maintain the resolve you showed last January. Luckily, there are scientists who study weight loss and regularly come up with good advice, the latest and greatest of which I've gathered for you here. Your new body starts now. Bonus tip: It’s never too late to get back in shape.

Weigh yourself. Often experts used to suggest staying off the scale—it can be discouraging. But after studying 3,500 individuals from the National Weight Control Registry (NWCR) who've maintained 60 or more pounds of weight loss for at least a year, researchers found that 44 percent weighed themselves daily. "They use it as an early warning system for preventing weight regain," says James Hill, Ph.D., NWCR cofounder and director of the Center for Human Nutrition at the University of Colorado.

Beware of tastebud betrayal. "Hunger increases taste sensitivity to sweet and salty substances," says researcher Yuriy Zverev, of the University of Malawi. This means vending-machine snacks (which come in two flavors: sweet or salty—coincidence?) will taste even better when you're hungry. You could trust that you'd savor the flavor by eating only a small amount. (Right.) Or you could sidestep this land mine altogether. "Eat offensively," says Katherine Tallmadge, M.A., R.D., a spokeswoman for the American Dietetic Association. "Eat regularly during the day to stave off cravings and the bingeing that can result." Bonus tip: You don’t have to abandon all of your indulges to lose weight and keep it off.

Turn off the TV. Scientists at Brookhaven National Laboratory in New York recently determined that simply seeing food can trigger a physiological "feed me" response. In the study, visual food cues caused brain activity to jump by 24 percent—mostly in the orbitofrontal cortex, the area of the brain related to drive and acquisition. So a constant barrage of pizza-delivery ads on TV could test your limits. And don't get me started on the Food Network.

Snack on almonds.
Seventy per day, to be exact. That's the number that people in a City of Hope National Medical Center experiment ate daily for six months, in conjunction with a reduced-calorie diet, to drop 18 percent of their body weight. Study author Michelle Wien partially credits the satiety factor. "Almonds are a nutrient-dense food that provides healthful monounsaturated fat, protein and fiber, which together contribute to feeling full," she says. Go for whole almonds in their unsalted, raw or dry-roasted state. Fifteen to 20 will do the trick for a quick snack. Try 50 as a meal replacement.

Go under the needle. When Polish researchers examined acupuncture as a diet aid, they found that people who got needled lost 10 more pounds and ticked 2 additional points off their BMIs compared with those who merely cut calories. Marie Cargill, a licensed acupuncturist in the Boston area, explains that pressure points on the body—mostly on the ear—work as a switchboard to the brain, triggering electrical pulses that suppress appetite. "The ear system is very effective for addiction treatment," she says.

Pour a bowl of cereal for lunch. A study from Purdue University shows that eating cereal in place of meals helps you lose weight. Participants consumed an average of 640 fewer total daily calories and lost roughly 4 pounds during the two-week intervention. According to study author Richard Mattes, M.P.H., Ph.D., R.D., the approach teaches portion control with a convenient, easy-to-use food. Important though-stick to filling, high-fiber cereals, like All-Bran or Fiber One, and eat them with low-fat milk.

Eat a cow's worth. Of dairy, that is. Reports of the benefits just keep coming. Recently, a University of Tennessee study found that people who ate a daily 1,200 milligrams (mg) of calcium from dairy lost an average of 24 pounds, or 11 percent of their total body weight. "When you don't have enough calcium in your diet, you're more efficient at making fat and less efficient at breaking down fat, causing a bigger, fatter fat cell," says lead researcher Michael Zemel, Ph.D. Get the just-right amount by taking in two 8-ounce glasses of low-fat milk (699 mg), a cup of low-fat yogurt (338 mg) and an ounce and a half of cheese (287 mg).

Gamble on yourself. Take a cue from the poker craze and wager against a friend to see who can shed the most pounds. "Men especially do really well when they make weight loss a competitive game," says New York City nutritionist Joy Bauer, M.S., R.D., author of Cooking with Joy. "Have a six-month and a one-year check-in—none of that two-week garbage."

Source: MSN "7 Secrets to Highly Successful Weight Loss" (Sept 30, 2009)

20 Ways to Eat Healthier Now

I know, I know, I promised I would get better at updating this blog more frequently. Life is well, nuts, I suppose and I'm also a little discouraged that I don't appear to have many readers or "followers" out there anymore! Probably because I haven't been consistent at posting, and for that, I'm sorry. I've got all these great ideas though to post on and would also like your ideas or questions. So, please keep reading, comment, and ASK ME QUESTIONS!! :) Thank you.

Remember when we were kids and we would eat when hungry, stop when full, and go run off without worrying how many calories or fat grams we just consumed? Here are 20 easy-as-pie rules to eating right for you and your inner 8-year old.

1. Eat like a tourist in Greece. Mediterranean diets, which are full of fish, chicken, and fresh vegeatbles can help lower your risk for heart disease and keep you slim.

2. If you can't grow it, don't eat it. A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from? This one's pretty much a no-brainer, but a good general rule of thumb is to do most of your grocery shopping around the PERIMETER of the store, not the aisles where all the unhealthy, processed food is. This will ultimatly not only save your belly, but your budget.

3. Read the back of the box first. Make sure to flip around the box to read the ingredients. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in.

4. The crunchier, the better. Snacks that offer a big, satisfying crunch when you bite into them-and I mean apples, celery, snap peas and nuts, not chips-keep your mouth busy longer than food you slurp. The more you chew, the slower you eat and the more time your body has to register fullness.

5. You can always have more. Tomorrow. A food shortage is not imminent. Besides, anything you eat after you're full doesn't even taste as good. There is a toning down of taste buds after the first few bites. So savor a few bites today and enjoy a little the next day...

6. A frozen berry beats a fresh doughnut. Puchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don't default to a package or Oreos. Frozen, canned, and fresh fruit all have comparable amounts of nutrients.

7. You can't replace real ice cream. When you're craving Chunky Monkey, no amount of fat-free ice treat will make up for it. Diet foods leave you feeling hungry and cheated. Splurge on one scoop of the real deal and savor it. You'll be satisfied physically and psychologically.

8. There's no fruit in "fruit flavor". Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds.

9. If it's not around, you can't eat it. You're in your cozy armchair watching TV when you get an urge for Cool Ranch Doritos. If all you have to do is walk back to the pantry, you'll grab a bag and attack it. But let's say you have to put on your shoes, find your keys, and drive to the store. Laziness will triumph.

10. Table your meals. As much sitting as we do, we rarely stay put during dinner. 59% of young women eat on the run, and hence, consume more total fat, calories, as well as more soda and fast food. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients.

11. Judge food by its cover. When you have to hack through layers of packaging and plastic to get to your dinner, it's likely to be unhealthy.

12. Cake's just not that into you. Sugary carbs are the bad boyfriends of the food world. They woo us with sweet nothings and leave us unsatisfied, guilt-ridden, and 10 lbs heavier. The solution: Pick a snack that has your back, such as fruit, lowfat yogurt and honey. The occasional splurge is ok, but most splurges should have your health in mind.

13. Don't drink dessert. Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don't let the labels fool you. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.

14. Make sure you can ID the animal. You don't have to hunt or skin your supper, but if your chicken has been molded into a nugget, who knows waht you're really chewing. Plus, when you're choosing meat that's been processed, you're downing sodium and preservatives instead of healthful nutrients. Stick to unfussed-with cuts straight from the butcher.

15. Fuel up in the morning, not at night. Aim for a bigger breakfast and lunch, with a smaller dinner and snack in the evening and you'll be less likely to overeat in the evening, and more likely to burn off unwanted calories during the day.

16. Don't buy food where your buy tires. That means, don't be tempted to buy groceries at the pump. You'll spend more money and make unhealthy choices. Food should be bought at the supermarket.

17. Work for your dinner. If you invest a few minutes in chopping, rinsing, and grilling. The result is well worth it. When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat.

18. Your hips are not a fridge. Contrary to what our mom's led us to believe, you don't need to finish everything on your plate. When you're full, stop eating, and either throw away what's leftover or store it in the fridge for lunch tomorrow.

19. Watching Top Chef isn't cooking. Cooking isn't a spectator sport. No need to whip up a seven course meal, but you can pick up tips about combining flavors and using fresh ingredients.

20. Cut yourself a break! If you follow these rules most of the time but occasionally crave a fast food fix, a slice of pizza, or brownie, go for it. You can happily resume your healthy plan once you satisfy the urge. We all need to relax a bit!

Determining the Best Workout for Your Body Type, Part 1

I have been asked this question by quite a few people and clients in the past and even recently, "What's the best workout for my body shape/type?" While any type of activity to increase the heart rate and work the muscles is good, there are specific kinds of exercise that might be better than others to target your particular body shape. Before we really address which specific exercises are best for your body type (which will be Part 2, stay tuned next week), we have to first determine which body type we are. I found the below article on-line that I believe is pretty accurate on describing each body type in detail. This was pretty interesting though and I learned that I'm indeed a mesomorph (no surprise there!).

"People come in all shapes, but most can be placed into a particular category of body type, mesomorph, ectomorph, or endomorph. These body types have different characteristics, and you should tailor your workout to whichever you belong. Here's the skinny on the different types of bodies:

A mesomorph (or meso, for short) can be defined in one word: muscular. If you're a meso, your body type is usually the envy of all gym rats because you can increase your muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles. (Before you get too excited about this perfect form, keep in mind that being a meso may also mean you have poor flexibility.) If you are a characteristic mesomorph, you have a well-defined chest and shoulders that are both larger and broader than your waistline. Your abdomen is taut and your hips are generally the same width as your shoulders. Your buttocks, thighs, and calves are all toned and defined.

As muscularly defined, athletic-looking individuals, mesomorphs are full of energy, are physically capable of a lot of activity, and tend to be aggressive athletically. (Usually no couch potatoes in this group.) Although mesomorphs generally store fat evenly all over their bodies, they can become overweight if they are sedentary and consume a high-fat and/or high-calorie diet.

Cardiovascular disease can be a primary threat to an overweight meso, so if you fit into that category, your best method of prevention is to maintain a healthy diet and a balanced exercise regime. Remember that your heart is a muscle, too, and the best way to keep it fit is to perform cardiovascular activities.

Craving physical activity and constantly seeking action, the mesomorph makes a great athlete. As a meso, you excel in sports that require great strength, short bursts of energy, and lots of power. Mesos are always popular in gym class and at the playground, because people want mesos on their teams. If you're scouting for body types at your local gym (and who isn't?), you will most likely find your fellow mesos lifting weights and avoiding the cardio equipment like step machines or treadmills.

A one-word description for the ectomorph body type (or ecto, for short) is slim. If you're an ecto, mesomorphs and endomorphs usually don't want to stand next to you. It's not that ectomorphs aren't personable, it's just that you're probably a tall, slender individual who has trouble gaining weight (oh darn!). As you may have guessed, the perfect example of an ecto is a fashion model.

An ectomorph is relatively linear in shape with a delicate build, narrow hips and pelvis, and long arms and legs. As an ecto, your muscle and bone outlines are usually visible (especially if you are an extremely thin ecto), and you normally have less fat and muscle mass than people with other body types. Remember, though, that you probably don't have all the features of a characteristic endomorph, but a blend of features from more than one body type.

Although willowy ectomorphs cover the majority of fashion magazines, nobody's perfect, and ectos do have health concerns. Your primary concern as an ectomorph is your frail stature consisting of small bones and joints that have a tendency to be injured easily during sporting activities.

You probably won't be the star of your football team or the next champion gladiator. Don't worry — your body type is naturally suited to perform wonderfully in endurance activities. Just remember: Balancing your activities is the key. Like mesomorphs, ectos have a tendency to stick with what they do best, and ectos excel at cardiovascular training. You find balance in your workouts when you do both aerobic and strength training.

A one-word description of the endomorph body type (or endo, for short) is curvy. The soft, flowing curves of an endo are similar to that of an hourglass in more ways than one. And wouldn't you know it; the sands of an hourglass tend to settle in its bottom half just like the fat in the body. Comparatively, if you're an endomorph, your body fat may have a tendency to settle into the lower regions of your body, predominantly the lower abdomen, hips, and thighs, rather than being distributed evenly throughout your body. Keep in mind, though, that most endomorphs don't have all the features of characteristic endomorph, but a blend of features from other body types as well.

An endomorph body typically has the capacity for high fat storage, and unfortunately puts fat on pretty easily. Although all body types are susceptible to excessive weight gain, as an endomorph, you are more inclined to become obese. The majority of your body weight is either centered in the middle of your body or in your hip and buttocks regions. A metaphor frequently used to describe an endomorph body type is pear-shaped. A pear resembles a body that has more weight in the lower region, like the hips and thighs, than the upper portion of the body. Structurally, as an endo, you have small to medium bones, limbs that are shorter in relation to your trunk, and musculature that is not well defined.

Now for the good news. From top to bottom, your soft swelling curves create full, rounded shoulders, limbs, and a full trunk. Voluptuous and sensual are the descriptions given to many endomorph females whose soft body contours and deep curves create an allure like that of Marilyn Monroe.

A male endomorph (known as an android) tends to have a different fat distribution pattern from a female endomorph (known as a gynoid). Female endos usually collect fat in their butts, legs, and hips, while most males collect fat in their abdomen (the "spare tire" or "love handle" look). Many research studies have shown that abdominal fat deposition is much more dangerous than fat in the leg and butt area. This is primarily due to the danger of heart disease and an increased risk of diabetes, stroke, some cancers, and high blood pressure.

The key to taking the bad with the good and finding happiness with your body type is by balancing all aspects of your life. Your first concern is your health, and your major health concern as an endo is maintaining a healthy body weight. Excessive amounts of body fat can place you in jeopardy of cardiovascular disease. Remember that the risk of such disease is increased if the majority of the fat is carried in the center of your body surrounding your heart. This danger can easily be avoided by maintaining a healthy diet and exercising. The joints of your lower body may be another health concern. Because these joints are already highly susceptible to injury, high-impact sports or activities may be damaging to them, especially if you carry excess body weight."

Source: www.dummies.com

Hot Fitness Trends for 2009

If you're wondering what are the hottest trends in fitness this year or even just wanting to "change it up" a bit, here's some fantastic ideas that will be sure to make you sweat, burn some calories, and tone your muscle! The list I found is from ACE (American Council of Exercise) and ranks 1 to 10.

1. Boot camp-style fitness programs. Haven't tried it? Look up a bootcamp in your area and give it a try-you're bound to burn 600 calories in ONE class!


2. Workout plans that are less expensive. (With the economy and all.)
3. Specialty classes like Zumba, Bollywood, Afro-Cuban, and ballroom dancing. These classes are set to rhythmic music and aim to increase cardiovascular fitness while folks have fun.


4. The basics. Fitness professionals believe that people will want to return to basic fitness programs.
5. Circuit training. Circuit training blends strength training and cardiovascular activity at different intensities. Another plus: gyms can set up their own circuit for members to follow.


6. Kettlebell training. These iron weights, traditionally used in Russia, aim to develop whole body fitness and core strength. A fun twist to strength training!


7. Boomer fitness. A focus on fitness led by people 50 and older.
8. Technology-based fitness. Using high-tech gadgets like iPods to help keep workouts engaging, plus an increase in interactive fitness video games.


9. Event or sports-specific exercises. A focus on the simple things, like basketball or volleyball games, or day bike rides. Even triathlons!


10. Mixing it up. Low-intensity cardio or weight training on one day, followed by a high-intensity workout on another day

How to Resist Temptation

In a world where you can inhale half of your daily caloric intake as you exit the drive-thru, often the only thing standing between you and a few extra chins is willpower-that oh-so-elusive ability to stop the urge to indulge. If your powers of resistance are lacking, you'll be glad to hear that research actually shows that willpower is a kind of mental muscle, and like any muscle, it can get stronger. These four tactics target the most common resolve busters. Put them into practice, and pretty soon that jelly glazed doughnut or that triple fudge brownie will be no match for your mental strength.

Rule #1: Eat smaller, more frequent meals
What it targets: Out-of-control hunger
Why it works: Going too long without eating makes your blood sugar levels plummet. That leaves you feeling ravenous and with an appetite that can overpower any sense of logic or best intentions to eat well. If you have small meals every 3 hours, your blood sugar remains stable, preventing the wallop of a sugar low that will leave you vulnerable to overeating. Did you know that that your blood sugar levels do more than affect how hungry you get? They're also directly connected to willpower. So, reach for snacks in between meals that balance carbohydrates with protein like low-fat yogurt and berries or an apple and a handful of almonds. When you do this, you will keep blood sugars at bay and stay fuller longer.

Rule #2: Eat with your other hand
What it targets: Distraction or eating too quickly
Why it works: Picking up a fork with the hand you don't usually use while eating slows you down and makes you focus on your meal and eat at a slower pace, two things that have been proven to aid weight loss. Studies have shown that that with regular practice, this kind of switcheroo can also increase your overall willpower. Also, by eating slower, your brain is able to tell your stomach when you're satisfied and you'll end up eating less.

Rule #3: Weigh yourself regularly
What it targets: Losing sight of your goal
Why it works: Few things keep your weight loss goal front and center better than seeing those big glowing numbers on the scale. Regular weigh-ins also make it easier to notice extra pounds creeping on, so you can slash and burn immediately. Researchers have found in studies that those that weighed themselves frequently, daily or weekly, lost more weight than those that didn't. Actually, about DOUBLE the amount of weight of those that didn't step on the scale often. But keep in mind, that your weight is going to fluctuate to some degree. Your clothing, the time of day, and how much water you're retaining all affect your weight, so don't be discouraged if that number goes up a few pounds suddenly. Also, break your goal weight into several smaller targets-first aim for five pounds, then after you hit that, go for another five. Studies have shown that the more frequent and specific your weight loss objectives, the better your chances to sticking to them.

Rule #4: Lift your spirits
What it targets: Emotional eating
Why it works: It's estimated that when people overeat, nearly 75% of the time it's because they're feeling blue. It stands to reason that lifting your spirits might also help you take your mind off munching. Studies have shown that small doses of pleasant emotions can quickly renew your ability to say no. So, go do something you enjoy, go for a walk outside, talk on the phone, read...just find something to do that you enjoy and makes you happy-it might be temporary, but it will help sustain your urge to splurge.

Source: Women's Health

10 Minutes to Rock Solid Abs

If you want to strengthen your core, here's some of my favorite exercises to really engage all those muscles-including your low back, obliques, hip/glutes, even some of your upper body muscles. Do this routine 3 days/week for maximum results. (Oh, and remember, if you've got a "little extra" around the middle, you're going to need to do more than this! :)

1. Stability Ball Pelvic Tilt crunch
Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep. Do 20 reps.

2. Walk the Plank and Rotate
Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep. Do 15-20 reps.

3. Arm Pull Over Straight-Leg Crunch
Grab a pair of 8- to 10-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep. Do 20 reps.

4. The Matrix
Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep. Do 20-25 reps.

5. Nose-to-Knee Crunch
Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep. Do 20 reps.

6. Prone Oblique Roll
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center.
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 20 reps.

7. Back Extension Rear Leg Raise
Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep. Do 20-25 reps.

8. REPEAT CIRCUIT

Source: Womens Health

Yes, I'm finally BAAAAAACK!!

I'M ALIVE!!! Ok, so hopefully I still have a few readers out there! I know, you're probably all losing faith in me and my blogging abilities! But seriously, I know I said in my last post that I would post each week this summer and I didn't live up to that promise (I feel really bad about that, really). If you even knew how my summer has been... well, I guess if you have kids you probably do. Oh, and did I mention I was gone practically the whole month of July?? So, August is going to be much better for me, we're staying put and I really do promise to post once a week. Most likely Sundays when I'm updating my other blog. So, that means be on the look-out, I will post something this upcoming Sunday. Oh, and if that's not motivation enough to continue reading my blog, I've got some REALLY, GOOD IDEAS that I'm excited to blog about. Want a sneaky peak of what's to come...ok, I'll give you one hint...5 minutes/day to whittle your waist??!! Too good to be true, you'll have to stay tuned...

And yes, I'm doing fine, in case you're wondering.

How to lose "that last 10 lbs"

I know, I've dropped off the face of the planet. So, if I still have readers out there, I sincerley apologize for letting you down with a lack of posts lately. As soon as May came, I knew it was going to be harder, especially with my boot camp I run all summer long. In between that, there's kids, husband, house, yard, activities, church responsibilities, oh, and my other blog to manage (as I'm sure you all can relate to). Trying to get 2 posts/week might be hard with summer, so I'm going to do my best to post once a week, most likely Sun or Mon for the next few months. And also, if you have any ideas or questions for this blog, post them! I love to hear your ideas so I can answer your questions (most likely you're not the only one wondering).

Lately, I've been asked..."how do I lose that last 5-10 lbs"? While it's true that those pounds are the hardest to lose, it can happen with a few of these tricks below.

1. Do more intense cardio. Your metabolism tends to naturally slow a bit as you lose weight. To offset the sluggishness, try increasing the intensity, but not the length, of your workouts. This appears to be more effective for burning calories and boosting your metabolic rate than increasing the amount of time you put in. If you've been walking at a moderate pace for 30 minutes, for example, try doing 2-3 min of intervals of walking and jogging.

2. Change your strength-training routine. Toning exercises are another great way to increase metabolism. That's because muscle burns at least four times more calories than fat—so the more muscle you have, the leaner you'll be. I recommend doing at least 30 minutes of strength training, twice a week. (My boot camp is a great way to change up your routine and challenge your body! Or find one in your local area.) But there's one more key: you have to continually challenge your body to keep getting results. If you've been doing your own never-changing workout for months, it's time to give your body a push. Try learning some new exercises, using heavier dumbbells, adding plyometrics, and combining mutliple muscle groups together in one exercise.

3. Eat a little less. One of the things I hear all the time is, "I haven't changed a thing, but suddenly I'm not losing weight." And I say, "Yup, that's exactly why!" Women often forget that the smaller their body, the fewer calories it requires. Say, for example, you started off weighing 165; you'd need about 2,475 calories a day to maintain your weight. (That's if you exercise most days of the week. You'd need less if you're not as active.) If you get down to 140 pounds, you'll need only about 2,100 calories—375 fewer calories a day. To figure out your calorie needs, multiply your current weight by 15; that's roughly the number of calories you need each day to maintain your weight if you're not exercising regularly. To keep losing, you'll need to eat less or exercise more—or both.

4. Reevaluate your goal weight. A lot of us have a magic number in our heads—and sometimes, sorry to say, it's not attainable or even healthy. You might be struggling because you really shouldn't be 130 pounds. Maybe 140 is the right weight for you. Make sure your goal is a sensible one (a BMI calculator can tell you the best weight for your height). You may realize that you've been at your healthiest scale number all this time.

5. Give yourself more time. Some women are realistic about how many pounds they should drop, but they often don't know how long it should take to lose them. In a recent study, for example, women who weighed 200 pounds wanted to get to 140—a reasonable, healthy weight for their height. But they wanted to get there in just two months. Experts agree that to lose that many pounds in a healthy, keep-it-off kind of way, most women would need at least six months. Stick with your healthy habits and be patient—you will get there.

6. Watch what you're sipping. A large Mango-A-Go-Go smoothie at Jamba Juice, for example, has 660 calories; a 16-ounce Starbucks Strawberries & Creme Frappucino has 580 calories. It's no wonder that research shows that a majority of the extra calories Americans get come from what we drink—not what we eat. Regular sodas, fruit drinks, high-cal blended coffees and smoothies can pile on hundreds of calories a day. That's enough to stop weight loss and cause you to get stuck at your current weight—or even lead to weight gain. Try sticking to water or seltzer mixed with a splash of fruit juice.


7. Get support. The weight loss journey is like running a marathon. Those last few pounds are the most frustrating and slow to come off, and it's the most likely time for people to give up. If you don't have people cheering you on during the last bit of it, you'll be less likely to cross the finish line. In fact, a recent study found that participants needed extra support during the last six months of a weight loss program in order to keep losing. So get yourself a pep squad. Find a workout buddy. Join a boot camp. :) Or have your best friend, mom or hubby check in with you every few days to give you some you're-almost-there encouragement.

7 Secrets to Being Naturally Thin-Really!

"I look fat."
"I hate my body."
"I'm not going to that party. I'll just eat way too much."
"I would be happy if I could just get skinny."

Sound familiar??? These aren't the words or thoughts of a naturally thin person, but they might be the things you say or think to yourself. You can stop thinking this way and break free from the oppression of food obsession and become "naturally thin". Here are the secrets and practices of naturally thin people that I've learned about eating and cooking into simple rules.

RULE #1: Your diet is your bank account. This should be in the forefront of your mind at the start of each day. Just as you balance your spending and savings, you must balance your food choices. Don't eat too much of any one thing, balance starches with proteins, vegetables and fruits with sweets, and always balance a splurge with a save. This balance is approximate-but it works, without counting, meausuring, or obsessing.

Most of the time, make smart investments in healthful foods that fill you up. Then, when you really want to splurge, go ahead. You aren't dieting, remember. You are living! However, a splurge comes with a price. You have to balance that splurge by cutting back a little afterward, until your accounts are in order again. For example, let's say you have pancakes for breakfast. They're yummy-and starchy and sweet. So what do you have for lunch? Pasta? Of course not. That's more starch. You now need protein and vegetables. So have a salad with grilled chicken or some vegetable soup. Just stay tuned in to what you are doing, and you'll be able to have the foods you really love-in a balanced way.

RULE #2: Cancel your membership in the clean-plate club. This rule isn't about wasting food. On the contrary, it will help you get more for your money by increasing the fun and frugal factor, making one meal into several meals, and by putting less food in your body. Try these strategies.

*Share it. This helps you eat less while allowing you to taste more.
*Save it. Take home in a doggie bag (even ask the server to pack up half the entree in a doggie bag before you see it!) and you'll have something to look forward for lunch the next day! Plus, it's economical, figure-friendly, and gives you one less meal to plan the next day.
*Leave it. It might be hard to do, so start by simply leaving one or two bites of something, then gradually increase the amount you leave.

RULE #3: Get real. In other words, eat real food and limit processed. Choose food that's as close to its natural state as possible. An apple is better than pasteurized apple juice, but apple juice is better than an apple-flavored drink that doesn't contain any apples. It may sound trite, but you are what you eat, so keep it real! Even buy organic, seasonal, or local produce. In most cases, fresh food tastes better.

Another important reason why eating real food can make you naturally thin is it's usually high-volume food. Raw vegetables, in particular, are high in fiber and volume so when you eat them first you end up with less room in your stomach for other, higher-calorie foods. Start your meal with a big salad or a bowl of vegetable soup, and you won't have as much room left for food with more fat and calories. Sure, you can still have your favorite junk food, but if it becomes an "I know what this is going to do to me, so I'll have 2 bites" kind of thing, then you'll be eating like a thin person.

RULE #4: Taste everything, eat nothing. This doesn't mean you can't EAT anything. You will eat plenty of full portions of things, but you don't always need to do it. Tasting little bits of the very best foods offers enough that satisfies those cravings, but without so many harmful calories. So, how do you pull off little tastes?

For example, when you know you're going to a party, holiday dinner, event, etc that will offer opportunities for overeating, the worst thing you can do is to starve yourself all day because you think it will allow you to eat more. Do just the opposite: eat a simple, sensible breakfast; have a healthy, light lunch; and right before the party have a healthy snack. The calories you save by having a healthful snack before you are faced with temptation will more than make up for the calories you spend.

RULE #5: Pay attention. When you barrel through the food on your plate as if you're in a race, do you really taste what you're eating? Did your body even register that it had a meal? Eating consciously makes food worth its calories. It also helps you become choosier about what you eat. Here are some tips for learning how to do it.

*Taste your food. It takes two seconds to shift your attention to what you are doing and actually taste what you're eating. Then, the food will register as an experience.
*Quit multi-tasking while eating. Don't eat while doing something else, like watching TV. This might be impossible all the time, but it's a good goal.
*Always sit down to eat. When you eat standing up, you won't feel satisfied because you're not really thinking about eating. Those bites while you're cooking really add up. If you don't eat until you're ready to make yourself a plate and sit down, you'll save hundreds of unnecessary calories.
*Make food special. In a restaurant, you pay to have your food made special. So why shouldn't you do it at home? To make a salad, don't just grab some iceberg lettuce out a bag. Choose fresh, crisp greens, put some bright colored veggies on it, and top it with almonds or crumbles of feta cheese. If your food is really worth it, you'll be more likely to pay attention.

RULE #6: Downsize now. If your portion is small, you can eat absolutely anything that really sounds good to you. These simple tricks will take the guess work out or even having to break out the measuring cups and spoons.

*Small plates. If you put a little food on a big plate, you're going to feel cheated. Try using a salad plate instead of a full-size dinner plate for your meals and snacks at home. Keep those plates in the front of your cabinet, and grab them first.
*Ramekins. Never eat anything out of the bag; use a ramekin for decadent treats like ice cream or chips.
*Mini-muffin tin. Instead of baking big cakes and loaves, bake mini cupcakes and muffins-automatic portion control.
*Chopsticks. Although you can certainly use regular utensils, chopsticks are fun and can help you slow down.
*Small juice glasses and dessert wineglasses. Save the big tumblers and pint glasses for water. For everthing else, use smaller glasses.

RULE #7: Know thyself. There isn't one certain method of eating that works for everyone. (Like eating every 2-3 hrs.) You're the one in control-not the food, and not any kind of diet. Get to know yourself and what works for you!!!

Source: Health Magazine

Exercise of the week...side ball squat

Here's a great twist to the side lunge...take a stability ball and put one foot on top (from the side). Next grab a weighted medicine ball and hold at chest. As you push the ball out to the side and squat with other leg, bring medicine ball out in front of you (or up above your head).


This will challenge your core and balance a little more, guaranteed to scorch fat and calories!!!

25 Fast, New Fat-Burners!

First of all, I have to apologize for my lack of posts lately. It's been a very busy month for me with my preparing for my bootcamp class amoungst many other things. Unfortantely, it's not going to slow down these next few months, but I promise to make more of an effort to update this blog more regulary. Remember, if you have any ideas or questions that could possibly go on this blog, please send them to me!!!

Here's 25 small tricks to crank your calorie-blasting way up!!!

1. Linger in the dairy aisle. Women burn more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day. That's three to four servings of dairy.


2. Break a sweat in bursts. If you can't get an hour/day of exercise, try doing two 30-min workouts. Some studies have even shown that this method can actually burn more fat than exercising 60 continuous mintues. And it helps for those with tight schedules, kids, and whatever else keeps you from fitting in exercise.

3. Eat more meat...and eggs and beans. In a recent study, people who got 40% of their daily calories from protein lost significantly more body fat than those whose diets had only 15 % protein, even though they consumed the same number of calories.


4. Start hard, finish easy. Studies have shown that cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23% more fat than those who moved from low to high intensity. Same goes with any other kind of exercise.

5. Start with whole grain. People who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more-quickly-digested fare, like a bagel.


6. Don't hang on for dear life. If you cling to the handrails of your stepper or elliptical, you put less stress on your larger, more powerful lower body muscles-and burn fewer calories. If needed, grip loosely for balance only.

7. Walk with Nordic poles. You'll increase your calorie-burn by 20%-plus, it'll feel less taxing.


8. Interval train. Studies have shown that women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes.

9. Crank it up. Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward.

10. Pump iron. Resistance training increases your resting metabolic rate by about 7%, so you'll burn more calories throughout the day, even while sitting on your butt.


11. Two words: circuit train. My personal favorite and tried-and-true method for losing body fat. Instead of resting for 60 sec between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn. Even better, combine multiple muscles into one exercise thereby maximizing time as well (I call this power circuit training).

12. Drink green tea. Testers who downed a green tea supplement boosted their metabolism by 4%, compared with those consuming a caffeine supplement or placebo.


13. Use more olive oil. People who ate a diet high in monounsaturated fats burned mroe fat over 4 weeks than they did on a diet high in saturated fats, one study found.

14. Strength train last. You'll obliterate more calories if you lift weights after cardio (not before).

15. Go for yogurt. People who included yogurt in their diet plan ditched 22% more weight and 61% more body fat than those who simply trimmed calories. My personal fave-yogurt parfait. Layer low or non-fat PLAIN yogurt with mixed berries (I buy the frozen kind) and granola in a tall glass (and then add another layer). Scrumptous, filling, and a great meal and way to ante up the calcium, not to mention the vitamins and mineral from the fruit too (without all the sugar).


16. Bring your I-Pod. Exercisers who listened to music lost more weight and body fat-and worked out more consistently-than those who didn't.


17. ...and adjust your playlist. Throw some fast-faced songs into your musci mix. You'll work out harder and faster, burning more calories and fat. Plus, it'll feel easier!

18. Wolf some protein. A calorie is a calorie, but your body burns about 25-30% of them while digesting 100 calories of protein versus only 7 of them while digesting 100 calories of simple carbs.

19. Think uphill. Forget flat treadmill walking, crank up the incline and you'll jack up the calories burned.


20. Fidget. Sounds silly, but people who jiggle their legs, talk with their hands, and incorporate small movements into their day can burn as much as 350 extra calories daily.

21. Stand when you take a call. It'll burn about 20% more calories than sitting.

22. Believe it. Take note of all your daily activities-taking the stairs, walking, holding kids, carrying groceries, etc and you're bound to do them more.


23. Add fish oil-and move. A recent study showed that people who took 6 grams of fish oil every day and exercised three times a week lost more fat than those who just took fish oil, or took sunflower oil.

24. Use your arms and legs. A workout that requires coordinating arm and leg movements, such as swimming or step aerobics, feels easier than one that uses only one major muscle group. That makes it more likely you'll do it again tomorrow-keeping the fat burning going.


25. Opt for a Wii. Playing active games on the Nintendo Wii (such as tennis and boxing) knocked out more calories than using the Xbox 360. Even better? Wii FIT.



Source: health.com

Fitness IQ Test Answered

1. C. Strength training. Your BMR (Basal Metabolic Rate) is the number of calories you burn during the day at rest, meaning if you laid in bed all day, this is how many calories you would burn. For most women, this number is between 1200-1600 calories/day. (The best way to find this number is to get tested.) This is an average of course, and obviously will vary. The higher your muscle mass ratio, the higher your BMR is (which is a good thing!). The only way to increase this number is to add muscle. And the only exercise that can add muscle is strength or resistance training. For every 1 lb. of muscle added, add 50 calories to your BMR. That’s more calories you burn everyday doing NOTHING!!!

2. FALSE. A common misconception is that in order to burn fat, you need to stay within the lower range of your Target Heart Rate zone (THR). In fact, any heart rate WITHIN your THR will burn fat. Why? Because the THR is your “aerobic” zone, meaning your muscles are working in an oxygen-rich environment, which is conducive to burning fat. Anything below that range isn’t considered aerobic, and above that range is anaerobic, at which point you are utilizing lactic acid. While it is good to have spurts of intense, huffing and puffing intervals of anaerobic exercise, you don’t want to have an ENTIRE workout in the anaerobic zone. Basically, you want BOTH your heart rate and breathing to be elevated. Here’s how we will figure out YOUR THR.
Take 220-your age=age-adjusted maximal heart rate (220-31 (my age)=189)
Figure out 65% of that number (Multiply 189 X .65=123)-low end of THR
Figure out 85% of that number (Multiply 189 X .85=160)-high end of THR

3. B. How high your heart rate is. A little bit of a trick question. Notice I emphasized BEST. While the other answers can be an indication of how hard you’re working, nothing is better than knowing what your HR is. Why do you think this is the most effective way to know how hard you’re pushing yourself? Because sometimes going by our “Perceived Exertion” isn’t always accurate. How much we’re sweating, how hard we’re breathing, or how fatigued we feel don’t always tell us WHERE we are working along the THR. Just as talked about in the last question. If we don’t own a HR monitor (which I highly recommend buying one-they’re not expensive), we can perform this self-check every 5 min by finding our pulse on our wrist or neck, timing it for 10 sec and multiplying that number by 6.

4. FALSE. Here’s a BIG misconception. Women do not have near the levels of testosterone that men do to build muscle. We aren’t genetically programmed to do that and would have to take anabolic steroids to see any serious amount of muscle mass built. The reason many women feel they appear “bulky” from lifting weights is because they have an extra layer of fat over their muscle! Shed the fat, and what do you see? A lean, mean muscle machine!

5. FALSE. Another big myth. Many people believe that the energy boost you get from exercise is a double-edged sword. It’s a great pick-me-up in the morning, but if you work out at night, you may not sleep well. If this was gospel truth, morning people would rule the world! Fortunately for night owls, there is no one best time to exercise. It’s a matter of what you prefer. Fitting exercise into your daily routine is the main issue. Just remember to wait at least 2 hours after eating before working out. And no, working out is unlikely to keep you up at night. As long as you don’t exercise too close to bedtime, you will probably sleep better on the days you work out.

6. E. All of the above. While many think running is the best way to lose weight, this isn’t necessarily true. It doesn’t matter what type of exercise you do. Of course, different exercises might burn more calories than others, but it’s all about intensity here. It might not take much to get your HR elevated up running, but maybe biking it takes a little more effort? Well, then work intervals into your routine-short bursts of speed, hills, or an increase in resistance to get that HR up! Just remember, it’s all about intensity, duration, and frequency. And the bottom line is, you have to ENJOY IT! If you’re not a runner and hate doing it, then why force yourself to do something you dread? It’s best to find activities we prefer, so we can stick to them and maintain healthy lifestyle habits!

7. FALSE. This is a big misconception and something I hear a lot, especially from women over 30! “It just seems like it’s so much harder to lose the weight now!” We’ve all heard or thought this before, right? So, why isn’t this true? The solution is going back to increasing our metabolisms, our BMR’s. While it is true that we start to lose muscle after age 30, that doesn’t mean we can’t stop it or reverse the effects of this! If we add a little muscle mass by strength training (which will also be good for our bones as we age!), continue exercising, and watch we eat, then we are not DOOMED and we can look younger and FABULOUS!

8. FALSE. You might not want to hear this, but you could do all the crunches and stomach exercises EVERYDAY and not see any results. While these exercises are great to strengthen and tone our abdominal exercises, they can’t get rid of the fat. To burn fat and flatten your belly, you need to burn more calories. Once you’ve gotten rid of the fat, your washboard abs will become more visible.

9. D. Any of the above can get results. Another trick question! We hear so many different answers to this one, don’t we? This can be very confusing to those trying to lose weight! How much effort do we really need to put in to see results? The answer is anything! Now, while devoting 2 hrs a day 5-6 days a week might deliver results FASTER, it doesn’t mean that’s what is required to lose weight. The key is consistency and the bottom line is CALORIES IN VS. CALORIES OUT. If we can’t or don’t want to devote too much time to exercise, then just focus more on the nutrition (which is 80% of it anyways). I’ve had clients before that did the minimum (3 days a week) and still lost lots of weight, mostly because of their eating habits!

10. TRUE. While this is actually true, it’s also only temporary. Just keep at it and periodically (every 2 to 3 weeks) “up the ante” by changing the frequency, duration, intensity, even type of exercise you’re doing. You should continue to see results if you continue to challenge yourself.

11. FALSE. Not necessarily. You should be working at your predetermined THR. If you exercise too hard and fast, you may be burning fewer calories than in less intense, aerobic workouts. This goes back to when we talked about our THR or aerobic zone, and the anaerobic zone. Again, this doesn’t mean we shouldn’t ever go outside and above our aerobic zone, but that we should keep those bursts of high-intensity exercise limited to a few intervals in each workout. (And it’s also good to go into this anaerobic zone because this is how we increase our heart rate zone and capacity to utilize oxygen!)

12. FALSE. Unfortunately, there's no way to “spot reduce” certain areas. Yes, it’s beneficial to do exercises that target our problem areas, but we should be doing compound exercises that utilize more than those exercises so we can increase our heart rate and burn more calories (and maximize our time!). And going back to the question about getting a 6-pack, it’s all about getting rid of the overlying fat, so we can see those muscles!