Wednesday, January 7, 2015

Long & Lean in 2015?

Happy New Year!
How are those resolutions coming along?  Aaah…"New Year's resolutions" are similar to fitness~it's a personal decision, your prerogative, you need to figure out what works for you and what doesn't.

Resolutions are goals, really.  If you are serious and determined about them, write them down and post it on your dresser or (if it's weight loss-related especially;)) your refrigerator.  'Best thing to do is share your resolutions with friends so you can stick with the plan.   Strive to attain those goals but take it day by day!  Give yourself little rewards along the way~life is short, but the days can be long….

Here are my 2015 resolutions:

1.  Walk my dog every day in the woods.  I want more fresh air and vitamin D, and being around pretty landscapes helps me relax.
2.  Speak calmly to my children.  (enough said)
3.  Stop saying, "I'm tired."  Everyone's tired~get over it!
4.  Cut down on carbs at night.  I could live forever without another brownie, but I love a good piece of toast!  (or two)  stick with the crunch of an apple, or handful of almonds.
5.  Try to write down the 3 best things that happen each day~YAY!
6.  Letting a bad or slow day ride itself out~no more overanalyzing big picture.
7.  Finally, taking deep breathes.  This may sound a title crazy for a Pilates instructor, right?  Yes, but I am the one talking and cueing quickly so others inhale & exhale.  We're all in this together!!

Now if you're resolutions are to get "long & lean in 2015," you must know by now, that I can help you with that.  If you are looking for accountability, motivation, talking through a busy day by moving & stretching & conditioning to feel better about you~then schedule a free Personal Training appointment with me this month.

After all, resolutions don't have to start on January 1st.  They can start whenever you are ready.


Monday, December 1, 2014

All Natural Skincare and Cosmetics

What's in your skincare? You have a right to know.....
Introducing Beautycounter , with a company mission to get safe products into the hands of everyone.
The European Union restricts more than 1300 harmful and toxic chemicals from personal care products, while the U.S. restricts just 11.

At Beautycounter, we've banned more than 1,500 ingredients setting a new health and safety standard—all while ensuring our products perform, and that they're as indulgent as any luxe shampoo, lipstick or oil in the market.

It's not easy work, but it's well worth it.  For more information, go to:

Wednesday, November 26, 2014

Once and for all~WHY are sugar substitutes bad for you?

And, what is the best form of sugar substitute anyway?
Here's the lineup of common sugar substitutes:  honey, pure maple syrup, agave, stevia, and/or fresh fruits.

How They Work
Artificial sweeteners may weaken the body’s ability to identify the delivery of calories into the stomach. When you consume glucose, found in foods and drinks (such as regular soda pop), your taste buds send a message to the brain that says sugar is on its way down to the stomach. Your brain then prepares your stomach to take in the sugar, while your metabolism prepares the body for the incoming calories. When the sugar is replaced by a no-calorie, artificial sweetener, and the calories never reach the stomach, the body is left in a state of confusion. Over time, your body loses the ability to gauge caloric intake, which leads to a tendency to consume more food than needed and thereby gain more weight. 

 "A good diet, regular exercise, and avoiding alcohol, nicotine, and caffeine can be beneficial," says Cynthia Comella, MD, a professor of neurology at Rush University Medical Center in Chicago. Although there currently aren't scientific studies on healthy practices for RLS, Comella says these lifestyle changes can improve cardiovascular fitness, immunity, and cognition; reduce depression and anxiety; and help you get better sleep. The best bet is to use a very minimal amount of real sugar as part of a balanced diabetic diet," 

Food choices are challenging for everyone, but just like exercise~you gotta put it in your routine.  It only takes a few days to change habits and fix those sugar cravings!!

We are all a work in progress...

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;)

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.
"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
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
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…)
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.
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.
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