This is my Christmas list this year....It is very similar in theme to my birthday list(which was just two months ago). Actually all of my gift "lists" have been similar for the past few years, ever since fitness became my way of life. I truly feel that when I express an interest in these items and then receive them as gifts I stay more motivated to stick with my training. With that being said this is my "stay fit xmas list" that only has items dealing with fitness (minus the Kardashian book)...I think its a great idea to include items that support your fitness habits whatever they be (mat for yoga, shoes for runners,etc). Also if you have a family member that just started a new activity or just joined a gym, buying them a gift that they could use for whatever activity is a great way to show support!!!Here's my list:
Tennis shoes-hot pink and black new balance (they are the newest style)
2. Victoria Secret CAPRI LEGGINGS pants from the PINK line...and design...size small
3.Jackie Warner workout DVD-target
4. Insanity Workout DVD set (its like P90x but crazier)....I was thinking off of ebay??
5.sliders...its small workout flat discs that slide on the floor for workouts -----bed, bath, and beyond
6. Kris Jenner All things Kardashian book
7. large stability ball for workout
Saturday, December 24, 2011
Thursday, December 22, 2011
Snacking and Losing Weight
Here is an interesting article I read in a recent email and wanted to pass along...When it comes to losing weight, it’s generally the culmination of numerous small actions—such as taking the stairs instead of the elevator, or choosing nonfat over whole milk—that end up making the biggest difference. Unfortunately, the reverse also appears to be true. New research suggests that something as benign as a mid-morning snack may hamper even the most dedicated dieter’s efforts.
A recent study published in the Journal of the American Dietetic Association compared the dietary habits of 123 overweight-to-obese postmenopausal women, ages 50 to 75, who were randomly assigned to a diet-alone intervention or a diet-plus-exercise program. Both groups followed the same dietary goals of consuming 1,200 to 2,000 calories per day (depending on starting weight), with less than 30 percent of calories coming from fat. The second group also performed 45 minutes of moderate-to-vigorous exercise, five days per week.
The women were followed for one year and researchers discovered that those who avoided snacking after eating a healthy breakfast lost 11 percent of their body weight, while those who consumed a mid-morning snack (defined as any food or drink) lost an average of 7 percent of total body weight.
Researchers (and most nutrition experts) don’t believe snacking is inherently bad, and can, in fact, be an important tool for warding off hunger that can lead to poor choices. However, according to lead researcher Anne McTiernan, M.D., Ph.D., a member of the Hutchinson Center’s Public Health Science Division, “Mid-morning snacking…might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger.”
In other words, not all snacking is bad, but it could slow down weight-loss efforts if it is done habitually or mindlessly rather than in response to true hunger. Interestingly, afternoon snackers ate more fruits and vegetables compared to the women who didn’t snack after lunch.
Rather than discourage your clients from snacking, instead urge them to follow the advice of most nutrition experts and choose nutrient-dense snacks that also include protein, such as low-fat yogurt, string cheese and small amounts of almonds or other nuts. And, based on this latest study, snacks should be timed according to hunger and not eaten too close to other meals, particularly in the morning.
A recent study published in the Journal of the American Dietetic Association compared the dietary habits of 123 overweight-to-obese postmenopausal women, ages 50 to 75, who were randomly assigned to a diet-alone intervention or a diet-plus-exercise program. Both groups followed the same dietary goals of consuming 1,200 to 2,000 calories per day (depending on starting weight), with less than 30 percent of calories coming from fat. The second group also performed 45 minutes of moderate-to-vigorous exercise, five days per week.
The women were followed for one year and researchers discovered that those who avoided snacking after eating a healthy breakfast lost 11 percent of their body weight, while those who consumed a mid-morning snack (defined as any food or drink) lost an average of 7 percent of total body weight.
Researchers (and most nutrition experts) don’t believe snacking is inherently bad, and can, in fact, be an important tool for warding off hunger that can lead to poor choices. However, according to lead researcher Anne McTiernan, M.D., Ph.D., a member of the Hutchinson Center’s Public Health Science Division, “Mid-morning snacking…might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger.”
In other words, not all snacking is bad, but it could slow down weight-loss efforts if it is done habitually or mindlessly rather than in response to true hunger. Interestingly, afternoon snackers ate more fruits and vegetables compared to the women who didn’t snack after lunch.
Rather than discourage your clients from snacking, instead urge them to follow the advice of most nutrition experts and choose nutrient-dense snacks that also include protein, such as low-fat yogurt, string cheese and small amounts of almonds or other nuts. And, based on this latest study, snacks should be timed according to hunger and not eaten too close to other meals, particularly in the morning.
Tuesday, December 13, 2011
High in Protein Low in Fat Meal Option
This is my first attempt at turkey meatballs, and I gotta say they were delicious! Two meatballs equal one serving and only contains 80 calories and provide 11g of protein!
KALE is the new BEEF!
Like the saying goes, the only constant is change. We may resist it all we want, but Time and its inevitable evolution of everything in its path is unaffected by our attempts to stop it. The resulting trajectory of humanity's nascent ascent appears to be positioning itself to sweep us into progressive new times, especially where our food choices are concerned, as nearly 7 billion people are now standing on the little scraps of land that we share with some 55 billion rather large animals raised for food each year. (As another famous saying goes: This town ain't big enough for the both of us.) So, beef (and all factory-farmed meat) may be going from rib-eye to relic as we transition to a greener world… literally—as in leafy, green vegetables.
Environmentalists cite meat production as one of the biggest contributors to global warming, and the USDA's new food pyramid (MyPlate) suggests the healthiest choice is making vegetables and fruit the biggest part of every meal by reducing consumption of animal proteins. Kale is far more nutritious than other leafy greens, but these seven reasons why it is such an important futurefood may just surprise you.
1. Anti-inflammatory: Inflammation is the number one cause of arthritis, heart disease and a number of autoimmune diseases, and is triggered by the consumption of animal products. Kale is an incredibly effective anti-inflammatory food, potentially preventing and even reversing these illnesses.
2. Iron: Despite the myth that vegetarians are anemic, the number of non-vegetarians with iron-deficiencies is on the rise. Per calorie, kale has more iron than beef.
5. Omega fatty acids: Essential Omega fats play an important role in our health, unlike the saturated fats in meat. A serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.
6. Immunity: Superbugs and bacteria are a serious risk to our health. Many of these come as a result of factory farm meat, eggs and dairy products. Kale is an incredibly rich source of immune-boosting carotenoid and flavanoid antioxidants including vitamins A and C.
7. Sustainable: Kale grows to maturity in 55 to 60 days versus a cow raised for beef for an average of 18-24 months. Kale can grow in most climates and is relatively easy and low impact to grow at home or on a farm. To raise one pound of beef requires 16 pounds of grain, 11 times as much fossil fuel and more than 2,400 gallons of water.
To get my dose of kale I choose to juice it...It mixes well with other veggies and fruits, however uncoooked the taste can be quite bitter. There are tons of ways to prepare it and the benefits of this super veggie are unreal!
Environmentalists cite meat production as one of the biggest contributors to global warming, and the USDA's new food pyramid (MyPlate) suggests the healthiest choice is making vegetables and fruit the biggest part of every meal by reducing consumption of animal proteins. Kale is far more nutritious than other leafy greens, but these seven reasons why it is such an important futurefood may just surprise you.
1. Anti-inflammatory: Inflammation is the number one cause of arthritis, heart disease and a number of autoimmune diseases, and is triggered by the consumption of animal products. Kale is an incredibly effective anti-inflammatory food, potentially preventing and even reversing these illnesses.
2. Iron: Despite the myth that vegetarians are anemic, the number of non-vegetarians with iron-deficiencies is on the rise. Per calorie, kale has more iron than beef.
3. Calcium: Dairy and beef both contain calcium, but the U.S. still has some of the highest rates of bone loss and osteoporosis in the world. Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy.
4. Fiber: Like protein, fiber is a macronutrient, which means we need it every day. But many Americans don't eat nearly enough and the deficiency is linked to heart disease, digestive disorders and cancer. Protein-rich foods, like meat, contain little to no fiber. One serving of kale not only contains 5 percent of the recommended daily intake of fiber, but it also provides 2 grams of protein.5. Omega fatty acids: Essential Omega fats play an important role in our health, unlike the saturated fats in meat. A serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.
6. Immunity: Superbugs and bacteria are a serious risk to our health. Many of these come as a result of factory farm meat, eggs and dairy products. Kale is an incredibly rich source of immune-boosting carotenoid and flavanoid antioxidants including vitamins A and C.
7. Sustainable: Kale grows to maturity in 55 to 60 days versus a cow raised for beef for an average of 18-24 months. Kale can grow in most climates and is relatively easy and low impact to grow at home or on a farm. To raise one pound of beef requires 16 pounds of grain, 11 times as much fossil fuel and more than 2,400 gallons of water.
To get my dose of kale I choose to juice it...It mixes well with other veggies and fruits, however uncoooked the taste can be quite bitter. There are tons of ways to prepare it and the benefits of this super veggie are unreal!
Thursday, December 8, 2011
Why JUICE???
This is a cliff notes version that I found in an article online which discusses the benefits of juicing....I have been juicing for about three months now, and I can't tell you how many times I get asked: WHY DO YOU JUICE???
If you are looking for an easy and effective way to do something good for you body, consider the health benefits of juicing. Juicing is preparing and drinking fruit and vegetable juices, and the many health benefits of juicing far exceed those of eating solid fruits and vegetables.
For one thing, the body can quickly absorb larger amounts of nutrients from juices than from solid foods because the process of digestion that is necessary when you eat whole foods is bypassed. Raw fruits and vegetables contain many substances that enhance health, and juicing benefits the body by providing the most concentrated and readily absorbed source of these substances.Another one of the major health benefits of juicing is that it is an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy. Enzymes are also involved in metabolism, so one of the more valuable health benefits of juicing is that it can increase metabolic rate. Juicing also ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease. While most people do not eat enough raw fruits and vegetables to obtain the amount of phytochemicals that would make a difference, it is relatively easy to drink enough juice to obtain sufficient amounts of these powerful nutrients. In addition, antioxidants and other immune enhancing properties are concentrated in juices.
Juicing can therefore help to accelerate recovery from illness. In fact, juicing with specific combinations of fruits or vegetables can target particular conditions and improve or alleviate symptoms.
Wednesday, December 7, 2011
Holiday hints on how to stay healthy
I saw this article on my email and thought I would share. It reminded me of a post I did before Thanksgiving.....BUST the Top 6 Excuses for Skipping Exercise During the Holidays
Holiday season comes with great cheer, but it also comes with alcohol- and calorie-laden parties, sweet treats and busy travel schedules — all of which can make good excuses for why you can't keep exercising.
If you're already convincing yourself that you can't possibly fit in exercise this wintry season — because it's too cold, you're too busy meeting family obligations, or traveling between family and friends — you need ACE's tips on how to bust the 6 most common excuses.
Won't it be nice to enter the new year without having to start your exercise program from scratch and without extra holiday weight gain? Exercise will also help you beat holiday stress and keep energy levels up!
1
EXCUSE: It's too cold.
EXCUSE BUSTER:
Surely, with the temperatures dropping and the holidays being just around the corner, Mother Nature becomes a great excuse to avoid the gym or experience the great outdoors. If this is the case for you, bring the gym home — literally.
Stair steps, chairs, your living room floor, and doorways can all be easily converted for exercise. Use these body-weight-only exercises to keep your exercise routine on track.
2
EXCUSE: I don't have the time.
EXCUSE BUSTER:
With holiday gift-shopping, get-togethers, cooking, hosting and entertaining family members, time is more precious than ever. If you feel like you're too busy to fit in regular exercise, try combining exercise with some of your daily activities.
Park your car further away from the entrance at the mall; set up walking business meetings; take your dog for an extended walk; and create workouts with your co-workers during lunch. Recruit your family for fun, aerobic activities, such as taking brisk walks, engaging in a friendly snowball fight or visiting the public ice skating rink, the ski slopes or playing Nintendo Wii Sports video games. Physical activity is a great way to relieve stress, create team spirit and tighten emotional bonds.
3
EXCUSE: But I need to travel and can't take the gym with me.
EXCUSE BUSTER:
If you're traveling this Holiday season, you're not alone. Millions of Americans will be on the road or in the air, but that's still not a good enough excuse to stick your exercise routine on the backburner!
People who travel for extended periods of time in an airplane should stretch to avoid deep vein thrombosis, a potentially life-threatening disorder that occurs when a blood clot forms, and create an action plan to incorporate active breaks during extended car travel.
4
EXCUSE: I'll start fresh in January
EXCUSE BUSTER:
The new year does mean new beginnings, but wouldn't it be nice to start it with a headstart? New Year's resolutions are full of promise, but very few people actually keep them. By staying active through December, you can avoid the common new year pitfalls of doing too much too soon, which can often lead to burn-out or injuries.
5
EXCUSE: I can't get motivated when it's so dark.
EXCUSE BUSTER:
If you’re telling yourself, “I can’t hit the running trails in the mornings, because it’s still dark outside,” or say “I may as well drive home after work because it’s dark,” it may be time to recruit an exercise buddy or hire a personal trainer. Having the accountability and companionship may be just what you need to stick to the workout on your calendar — even when it is cold and dark outside.
If you can’t find a workout buddy, try a group exercise class like indoor cycling, Zumba and boot camp. The classes might add some needed variety — and fun — to your routine, too.
6
EXCUSE: I have so many holiday parties to attend!
EXCUSE BUSTER:
Yes, it’s definitely tough to stay on track when temptations like holiday treats are ubiquitous. While there is nothing wrong with splurging a little, you’re bound to feel better following a healthy diet while limiting your alcohol intake.
Useful tricks for party-goers include bringing your own healthy treat like a veggie platter; eating something healthy before going to the party; drinking a glass of water with every alcoholic beverage; staying away from the dessert tray; paying close attention to portion sizes; and avoiding going back for seconds.
Also, exercising before festivities helps prevent unwanted weight gain and fosters well-being, so try to fit in 30 minutes before you get ready for that party. If you don't have 30 minutes to go for a brisk walk, try breaking it up into three 10-minute walks!
Holiday season comes with great cheer, but it also comes with alcohol- and calorie-laden parties, sweet treats and busy travel schedules — all of which can make good excuses for why you can't keep exercising.
If you're already convincing yourself that you can't possibly fit in exercise this wintry season — because it's too cold, you're too busy meeting family obligations, or traveling between family and friends — you need ACE's tips on how to bust the 6 most common excuses.
Won't it be nice to enter the new year without having to start your exercise program from scratch and without extra holiday weight gain? Exercise will also help you beat holiday stress and keep energy levels up!
1
EXCUSE: It's too cold.
EXCUSE BUSTER:
Surely, with the temperatures dropping and the holidays being just around the corner, Mother Nature becomes a great excuse to avoid the gym or experience the great outdoors. If this is the case for you, bring the gym home — literally.
Stair steps, chairs, your living room floor, and doorways can all be easily converted for exercise. Use these body-weight-only exercises to keep your exercise routine on track.
2
EXCUSE: I don't have the time.
EXCUSE BUSTER:
With holiday gift-shopping, get-togethers, cooking, hosting and entertaining family members, time is more precious than ever. If you feel like you're too busy to fit in regular exercise, try combining exercise with some of your daily activities.
Park your car further away from the entrance at the mall; set up walking business meetings; take your dog for an extended walk; and create workouts with your co-workers during lunch. Recruit your family for fun, aerobic activities, such as taking brisk walks, engaging in a friendly snowball fight or visiting the public ice skating rink, the ski slopes or playing Nintendo Wii Sports video games. Physical activity is a great way to relieve stress, create team spirit and tighten emotional bonds.
3
EXCUSE: But I need to travel and can't take the gym with me.
EXCUSE BUSTER:
If you're traveling this Holiday season, you're not alone. Millions of Americans will be on the road or in the air, but that's still not a good enough excuse to stick your exercise routine on the backburner!
People who travel for extended periods of time in an airplane should stretch to avoid deep vein thrombosis, a potentially life-threatening disorder that occurs when a blood clot forms, and create an action plan to incorporate active breaks during extended car travel.
4
EXCUSE: I'll start fresh in January
EXCUSE BUSTER:
The new year does mean new beginnings, but wouldn't it be nice to start it with a headstart? New Year's resolutions are full of promise, but very few people actually keep them. By staying active through December, you can avoid the common new year pitfalls of doing too much too soon, which can often lead to burn-out or injuries.
5
EXCUSE: I can't get motivated when it's so dark.
EXCUSE BUSTER:
If you’re telling yourself, “I can’t hit the running trails in the mornings, because it’s still dark outside,” or say “I may as well drive home after work because it’s dark,” it may be time to recruit an exercise buddy or hire a personal trainer. Having the accountability and companionship may be just what you need to stick to the workout on your calendar — even when it is cold and dark outside.
If you can’t find a workout buddy, try a group exercise class like indoor cycling, Zumba and boot camp. The classes might add some needed variety — and fun — to your routine, too.
6
EXCUSE: I have so many holiday parties to attend!
EXCUSE BUSTER:
Yes, it’s definitely tough to stay on track when temptations like holiday treats are ubiquitous. While there is nothing wrong with splurging a little, you’re bound to feel better following a healthy diet while limiting your alcohol intake.
Useful tricks for party-goers include bringing your own healthy treat like a veggie platter; eating something healthy before going to the party; drinking a glass of water with every alcoholic beverage; staying away from the dessert tray; paying close attention to portion sizes; and avoiding going back for seconds.
Also, exercising before festivities helps prevent unwanted weight gain and fosters well-being, so try to fit in 30 minutes before you get ready for that party. If you don't have 30 minutes to go for a brisk walk, try breaking it up into three 10-minute walks!
A little late....but still THANKFUL.....
I realize this is a bit late for a Thanksgiving post but time has definitely escaped me..It always seems to happen to me about this time of year....I get swept up in the hustle and bustle of back to back holidays and lose all track of time..However this post has been on my mind even prior to Thanksgiving and I didn't want to forget to post about a few of the things that I am thankful for in my life....First and foremost...my health...I remember when I was a little girl my grandpa would tell me, "if you don't have your health, then you have NOTHING". He would remind me of this occasionally throughout my teenage years and into my adult life..I would always nod and think "yeah yeah," but never really put too much thought into it until recent years when I became obsessed with fitness. He was right...You could be the poorest person, but if you are healthy you are richer than the wealthiest man. Having your health is everything! And I am so thankful to be mostly healthy...This saying that I heard years ago from my grandpa is always in the back of my head, and on days when I struggle to be active I can hear the voice louder and it pushes me to get moving! Along with my health, I am so thankful for the loved ones that are in my life, be it family or friends. I have some very amazing people in my life, that each have something to offer and make my life that much richer. Beyond that I am very thankful for my job, especially in today's world where employment is not guaranteed, nothing is definite, and so many are barely getting by paycheck to paycheck. I am thankful for my drive and passion in fitness, and that I finally found my calling, and am determined to be an advocate for it and contribute in a positive way to society to impact as many lives as I can......I am thankful for all the moments that have led me to this moment and this place in my life to share with the people I love. I am just THANKFUL for all the blessings I have been given......big and small
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