Thursday, November 20, 2014

Ten Slimming Foods

Right on time for the Holidays~from Womens Health magazine…with a little bit of help from Mo;)

Apples 
An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up.  Tip:  Buy organic!!
Eggs                                                         They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels.  It will help you feel full longer.  Tip:  Try Egglands Best eggs.
Cauliflower
"When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities," says Dr. Rolls. It's good for you, too. Cauliflower contains the cancer-fighting phytonutrient sulforaphane, as well as a good amount of folate and vitamin C, which may be helpful for weight loss.    Tip:  Mash steamed cauliflower with butter milk, & parmesan cheese:)
Lowfat Yogurt 
A recent study at the University of Tennessee found that dieters eating three servings of yogurt daily lost twice as much weight as their non–dairy– eating counterparts on a 12-week weight-loss program. Why? "Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly," says lead researcher Michael B. Zemel, M.D., a professor of nutrition and medicine at the University of Tennessee in Knoxville.   Tip: Use Greek yogurt instead of sour cream for dips, and baked goods
Oatmeal
Mom didn't know how right she was: Breakfast is the most important meal of the day — just eating it can make you slimmer. Researchers at the University of California, Berkeley analyzed a national six-year survey and found that people who ate breakfast had a lower body mass index (BMI) than people who skipped breakfast, and that those who ate cooked cereal had a lower BMI than any other breakfast-eating group.   TIP: Microwave your oatmeal for a quick breakfast
Peanuts
Almonds and walnuts have been getting all the glory these days, but don't discredit peanuts, they've got just the right amount of protein, fats and carbs.  Tip: Calories do count, stick with a "handful!"  (I know…)
Soup 
We all know soup is good food, but who knew it was slimming, too? A recent study published in the journal Obesity Research found that adding two 10-ounce servings of broth-based soup to a weight loss diet each day can almost double the amount of weight lost in a six-month period. Why? Adding water into a food makes it more filling than drinking water separately. "The water in soup adds volume to a meal and helps you feel fuller, without extra calories,' says Dr. Rolls, lead researcher on the study. "As a result, you take in fewer calories over the course of the day."  Tip: Cook a huge batch on a Sunday afternoon and make individual servings so you are more apt to eat healthy all week….
Fish                                                              You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods.         Tip: To add some flavor to grilled fish, try a quick marinade of soy sauce, lime and ginger.
Bulgur 
High-fiber grains are a great way to round out a meal, and fine-cut bulgur is easy to cook. Bulgur, which is a quick-cooking form of whole wheat, takes about 10 minutes or less to prepare once water is boiled and is a great substitute for white rice and pasta, which are low in fiber and heavily processed. "Fiber helps prolong the insulin response so you don't have the blood sugar spikes you have with low-fiber carbohydrates like white pasta or rice," says Dr. Katz. With all the good fiber comes some other benefits: iron and vitamins E and B6.   Tip: Find bulgur in health-food stores and organic markets. For a quick side dish, combine fine bulgur with chicken broth, diced canned tomatoes and some cooked onions.
Salad 
When most people think of dieting, they think of salad. But if that means some sad greens topped with unripe tomatoes, it's no wonder diets don't work. "Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats," says Dr. Rolls. And research backs it up. A study from Penn State University found that women who ate a salad before a pasta lunch ate fewer calories for the whole meal than those just digging into the pasta.     
Tip: Start your salad with mesclun, arugula or spinach. Not only are these greens tastier than iceberg, they also contain more iron, calcium, vitamin C and folate.  Add to your salad~chicken, salmon, veggie burger with a little cheese….:)  

Friday, November 14, 2014

My Dog Taught Me Everything I Know

It's ok to sometimes just eat & sleep
When you fall down, get right back up, shake it off, forget about it, and go on
Be very brave no matter what size
Make your own fun
Unleash your talents
Learn new tricks no matter what age
Make new friends
Sniff out opportunities
Chase after your dreams
When loved ones come home, always run to greet them (!)
At the end of the day, it is best to snuggle no matter what happened
Every day is a brand new day just to be happy

Friday, November 7, 2014

Which Exercise Burns the Most Calories?

1. Which body-weight routine blasts more calories?
2. Which exercise toasts the most calories?
3. Which low-impact activity zaps calories faster?
4. Which burns more calories around the house?
5. Which heart-pumping activity torches more calories?
6. Which workout delivers the greater caloric knockout?



And your answers are as follows:
1.  45 minutes of Pilates (YAY!)
2.  30 minutes of jogging
3.  45 minutes of Zumba
4.  30 minutes of cleaning
5.  30 minutes of jumping rope
6.  30 minutes of boxing

Are you surprised with these results?  Make your exercise time-efficient!  Change it up, and try different things, and sneak it into your busy schedule…  

Friday, October 31, 2014

Pilates


Pilates is a mind-body exercise designed by Joseph Pilates about 100 years ago, when he was helping soldiers recover from WWI.  He designed exercises on a bench with pulleys to use as resistance.  Today the modern day "bench" is called the Reformer…and it also uses pulleys and springs to act as resistance.   You can lie down, sit down, kneel or stand on the Reformer and your CORE has to hold on tight while you push or pull with your arms and legs.  It's "mind-body" because there is no loud music, just deep breathing as you can strengthen deep abdominal muscles from the "inside out."

Fitness benefits include long, firm, flat muscles, toned abs, strong back and healthy posture.  

More good reasons to workout on the Reformer:
*  Improved heart and lung health~Pilates breathing exercises can increase your lung capacity…and although you barely break a sweat sometimes…you will build aerobic capacity and improve the oxygen in your blood.  "Smell the roses, and blow out the birthday candles."
*  Increased balance and flexibility~you improve your range of motion for greater flexibility, balance, coordination and agility.  I always tell my clients, "Not many people can do a plank on a moving platform!"  
*  Mentally you can relax~because you are concentrating on focused breathing, and just let go all of the stress from your busy life.:)  You have arrived when you put those feet in straps to stretch out your legs and engage the core...
*  It's safe for your joints~can you do a one-legged squat standing up?  On Reformer you can, and it won't hurt your ankle or feet…just lie down and place feet on the bar, press away against the resistance.  The carriage hums away as you tone your legs.  And 10 minutes on the cardio tramp will get your heart rate up quickly!  But don't worry….anyone can try reformer, it's can be a rehab machine or an intense athletic trainer.

Pilates ~ "Keep the Peace Within You."

Tuesday, October 21, 2014

A Horoscope to Live By

Here's my horoscope for today:

"Let the energy of the day pull you along.  Welcome change and initiate what you want to see unfold.  It's a 'take-charge' kind of a day, so don't waffle or let someone else take over.  Show your strengths and improve your weaknesses."

Cheers to that on this cold and dreary day!!

Monday, October 20, 2014

Sugar Cravings

It's almost Halloween…and I am sure when you stop at the grocery store you will see all sorts of "sugary" foods.  The most outrageous are the "peeps" of marshmallow drenched in oil and coated with sugar.  You may find this afternoons where you feel like a little sugar would not be so bad, right?  To get you through the day?  Here's some reasons why NOT to take a handful of candy corn.

Promotes wrinkling and aging skin
Makes your blood acidic
Can lead to osteoporosis
Is addictive as much as drugs
Can create the urge to binge
Robs your body of minerals
Robs you of energy
Contributes to heart problems
Can cause cancer
Contributes to ulcers
Can cause gallstones
Contributes to adrenal fatigue
Can suppress your immune system
Raises the level of serotonin
Weakens eyesight
Can cause aging
Can cause arthritis

Wednesday, October 15, 2014

Super Immunity Food Choice Recommendations


According to the book, Super Immunity, "The key to obtaining incredible health is to eat more fruits and vegetables, nuts, seeds, beans, and other nutrient-rich foods.  Consuming these nutrients in their raw form will give the maximum benefit."

What does this mean?

to do list:

1.  Eat a large salad every day
2.  Buy some raw nuts and seeds~stick 'em in your glove compartment, stash some in your desk at work…have good stuff accessible 
3.  Eat green vegetables every day, raw or cooked~add some in to soups, or stews


not to do list:

1.  Avoid barbecue meats, especially processed meat
2.  Fried foods (ok, we knew that)
3.  Full-fat dairy
4.  Soda, sugar and artificial sweeteners
5.  White flour products