THE PROS TELL ALL

HERE is an article with some diet tips from some top trainers and nutritionists. Most of them are pretty good and all of them are accurate!

Summary:
1) Have fruit for breakfast (start your day healthfully and your likely to continue it for the rest of the day)
2) Have dairy throughout the day (it has been shown to increase overall weight-loss. If you're vegan, don't fret! Focus on eating more veggies to decrease the calorie count and increase your overall nutrition)
3) Eat carbs before sundown (eat your carbs earlier in the day so you can utilize them throughout the day and prevent any excess from being stored as fat)

4) Stand to boost calorie burn (stand when lifting weights and stand more during the day)

5) Hop, skip, and jump (try varied workouts, like skipping and jump roping, instead of continuous repetitive motion workouts like treadmill running and elliptical machines. You'll get to use muscles you might not even know exist!)

6) Give yourself a curfew (go to bed earlier to prevent hunger and late-night snacking)

7) Gross yourself out (when having a craving, think about a food that grosses you out. It can help to stop the urge)

8) Have an amazing race (try a circuit workout with 6 different activities 5 times for a total of 30 minutes. Make sure to choose full-body exercises like squats and push-ups)

9) Walk more (increase your daily walking 2,000 steps to burn an extra 100cal/day)

10) Decrease your sodium intake (to prevent excess water weight)

11) Get more sleep

POWER PANTIES

HERE is an article about a line of shape-wear underwear that have been proven in clinical studies to reduce the appearance of cellulite when worn for 6 hours a day (aka while you sleep). They reportedly have small crystals in the fabric that rub against your skin, producing a small amount of heat that is then stored by the crystals, increasing the metabolism of the surrounding cells via the increase in temperature. Interesting theory...

80% of the people who wore them reported a reduction in cellulite! Now I wont believe this until I see it, but at $45 or less, I just might give it a try!

You can find them HERE

NOT SO HEALTHY HABITS

HERE is an article on habits that you may consider healthy but may be doing more harm than good!

Summary:

1) I rarely miss a day at the gym
-Every body needs a break! Take at least a day a week to prevent overuse injuries and to let your muscles heal.

2) I don't eat sweets
-Eliminating candy is fine, but if you put ANY single food ingredient (in this case: all forms of sugar) completely off limits, you're likely to build a craving and ultimately binge. Moderation is key! And try to eat natural sugars like honey, agave nectar, maple syrup, or stevia.

3) I've gotten my body fat down to 18%
-Obsession and extreme thinking will only lead to increased anxiety and decreased happiness (18% is the lowest limit of what is healthy for an adult female). Not to mention your body needs fat to protect organs and keep normal body processes functioning properly! Instead of focusing on numbers, focus on how you feel, how your body fits into your clothes, and the bigger picture of your overall happiness. You are a human being! Not a number! Treat yourself like one :)

4) I've cut way back on carbs
-Carb restriction may lead to temporary weight loss, but it usually isn't sustained and it's unhealthy for you body. Just like fat and protein, YOUR BODY NEEDS CARBOHYDRATES! In fact the only form of fuel your brain can utilize is CARBS, so save yourself the frustration of memory difficulties and weight re-gain. The TYPE of carbs is more important than carbs themselves. Go for whole-grain and pass on refined.

5) I've stuck it out, regardless, in my relationship
-It is unhealthy to force yourself to continue involving yourself in something that makes you unhappy. The stress from the relationship can lead to health problems and can prevent you from having a positive self-image. Your NEEDS should always come first in life (not your wants) and happiness and quality of life should be first on that list! Don't ever sacrifice who you are for another person or an ideal.
NOTE: Compromise is part of being in a relationship, but when you stop being able to be yourself that's when it's time to go. Just make sure to CLEARLY make your needs known to the other person, giving them the chance to turn it around before you bolt.

STOP WEEKEND SABOTAGE!

HERE is an article about how to stop yourself from binging on the weekends. With more social activities and free-time on your hands, the weekend can lead to mindless munching and ultimately it can sabotage your weight-loss and healthy-living efforts.

NOTE: While I may post many weight-loss related articles on this website, it is important to realize that 1) the goal of weight-loss is overall health and wellness, 2) you should be able to love yourself, just the way you are, and eating well/exercising should only be the icing on the cake. If you do have problems with body image and obsessive eating habits, talk to somebody! Take care of yourself... body, mind, and soul :)

PLATE FOR PORTIONS

HERE is an article about the new "diet plate" that is on the market (pictured in this post). The author tried the plate in real life, but a study was also conducted showing that people who used the diet plate were more likely to lose weight than those who didn't.

Why does this plate work? Very simple: PORTION CONTROL! It helps you to see repetitively what a normal serving of certain foods is. For some people, this is quite the shocker since portion sizes at restaurants are enormously larger than what you should be eating. However, with repetition you'll start to recognize normal portion sizes even when not using the plate, helping you to set aside any excess calories at the restaurant for your doggie bag.

Poor but still want to try this out? Create your own plate! Go to a local pottery painting class or buy some paint and a plain plate yourself.

Also helpful:
*A serving of lean protein should be the size of a deck of cards or the palm of your hand
*A serving of starch/grains should be the size of your balled fist (when looking at your fingers... if you include the entirety of your hand that is 2 servings, or 160 calories)
*A serving of vegetables is two balled fists
*A serving of fat is HALF of a butter pad you find at local restaurants (2 servings in a whole pad, or 100 calories)

CUT OUT THE FAT, SAVE THE FLAVOR

HERE is an article about cooking with juice instead of butter or oil. Very cool! Allows you to add tons of flavor to sauces and stir-fry without adding a ton of calories or fat!

Remember to READ LABELS and stick with 100% juice, preferably not from concentrate and preferably organic!

What I will be trying tonight: Pomegranate juice reduced and used as a sauce for veggies and tempeh.

AWESOME WORKOUT

Stuck indoors thanks to spring showers? Try out the workout below! Don't take breaks and use a weight that challenges you but allows you to complete the workout (for example, I normally lift with 10-12 pound weights for my arms, but for this workout I'll use 8-10 lbs). Get that bikini body in no time while increasing your muscle mass and overall health!

SUPER SNACKS FOR THE WEEK

Below are some healthy snack alternatives to try for the week. Next week I'll give a new list so you don't have to worry about getting bored with your new eating plan!

CRAVING SWEET AND CREAMY?
- Greek Yogurt (Fage is best!) with Honey on top. Don't mix it in, it's best when left separated.
- Vegan? Try Creamy Soy Yogurt (vanilla or plain) with Agave Nectar and raspberries on top.

CRAVING CHOCOLATE?
- Pudge-free brand Brownies (in the pink box) made with Fat-Free Vanilla Yogurt (soy or regular). Incredibly tasty, natural and fat free!

CRAVING SALTY AND ZESTY?
- Trader Joe's brand Multigrain Savory Thins (or other whole grain crackers) with Chipotle flavored Hummus (read ingredients! Avoid Sodium Benzoate). Slightly spicy and very satisfying! Can't find Chipotle hummus? Get plain flavor and add a chipotle salsa or hot sauce to the hummus!

CRAVING SALTY-SWEET?
- Trader Joe's Trail Mix in individual serving packets (cranberry and nut is my favorite!). Perfect single servings to prevent over-snacking and all natural ingredients!

A WEEK OF HEALTHY EATING

HERE is an article with easy recipes and an easy to follow meal plan to help you get on track with your healthy eating/weight loss goals! Great for your health, your appearance, and your waist line!

It's always nice when the work is done for you, and thanks to this plan your entire menu for the week doesn't even take a second thought.

Happy eating :)

WHAT TO WATCH FOR

HERE is an article about simple symptoms that can signify bigger health problems. It's great to know what to look for and what to bring up to you doctor: it helps you to become more aware of your body and empowers you as a patient!

In addition, I encourage EVERYONE to take a tally of all the medications you use. If you have a headache, do you immediately reach for medicine to make it go away? If you have diarrhea, do you grab the Imodium?

One of the many issues we have in health care in America is the perception most people have of what "healthy" is, primarily that it is tied to negating natural responses of the body (no pain! no fever! etc.). The problem with "better living through chemistry" is that we often drown out our own body's communication mechanisms (pain, nausea, etc), sometimes leading to missed symptoms and therefore lack of appropriate treatment.

For example: you wake up with a severe headache. In our current culture, this is seen as something you want to eliminate immediately! Suffering, after all, is so last century. The headache is, however a SYMPTOM, NOT A CONDITION. It is your body alerting you through pain that something is awry. It could be many different things, from electrolyte imbalances to meningitis, but if you remove the pain instead of exploring what improves it, you may overlook a serious condition.

This is what happens in many cases of ovarian cancer. The symptoms (bloating, gas, irregular bowel patterns, irregular periods, feeling tired, stomach swelling) are relatively mundane, so people either don't report them to their doctor or the doctor can overlook them, therefore postponing diagnosis and decreasing chances of a positive prognosis. Many people are likely to just reach for a Midol, incorrectly assuming that the symptoms are PMS or period related, instead of bearing through the symptoms and watching to see if there is a pattern (when do I get them? how long have I had them? what makes them worse? what makes them better?).

Also good to know: fever is another symptom that your body is doing its job! When you body activates your immune system to fight off an infection or virus, your body temperature increases in order to increase your metabolic rate, helping your body to kill off the illness. The moment you take an Advil, Tylenol, or any other fever reducer, you decrease your body's natural ability to kill the infection. The ONLY time you should be taking a fever reducer is if your fever is out of control (102 degrees or above), or if you are a child. Otherwise, grin and bear it, drink TONS of water (increased metabolism means increased need for water and fuel) and with the help of your fever you'll get over your illness faster.

Having a relationship with your body and understanding the meaning of its communication is a useful and invaluable tool in preventive and wellness based health. So PAY ATTENTION and LISTEN TO YOUR BODY!