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.