SUPER SNACKS FOR THE WEEK

Here a some more snacks to help you eat right during the upcoming week!

CRAVING SALTY?
* Try air-popped popcorn drizzled with a little olive oil and some sea salt. Absolutely delicious and so much healthier than chips!

CRAVING CREAMY AND CHEESY?
* Try Annie's brand mac & cheese (look for whole grain organic) made with non-fat yogurt. I make half of the pasta in the microwave (cover with water and cook 4 minutes for al dente) and save the rest for future dishes. All natural, low calorie, and great for cheese cravings.

CRAVING CHOCOLATE?
* Try fresh berries dipped in fat-free sugar-free instant chocolate pudding made with fat-free milk or soymilk (berries covered in some light whipped cream are also pretty delicious). You can buy the pudding at any local supermarket and the berries add sweetness to the bitter of the chocolate. Low fat and calorie and satisfies the craving! You can also go all the way and make a parfait with the pudding, berries, and angel food cake. I'm drooling just thinking about it...

KNOW YOUR NUMBERS

I recently read an article in Natural Health Magazine that explained those numbers you see on produce at you local supermarket.

To decode your delectables, use the following:

* If the number starts with a 9, it's organic

* Starts with a 3 or 4, it's conventional produce

* Starts with an 8, it's genetically modified

Happy shopping!

CALORIE BLASTER

HERE is an article with 6 ways to burn 600 calories! Do six of the workouts over the next week and you can lose an entire pound. Simple and effective!

Pictured in this post is my favorite workout from the article... probably because you don't need a gym or equipment to do it. Whatever you have at home, including a pair of running shoes, will work for this one.

Great way to mix-up your workout routine when you've hit a plateau!

REGULAR IS BETTER

HERE is an article citing studies that show sporadic, intense, cardiovascular exercise can be dangerous in unfit people.

The overload of free-radicals created by intense cardiovascular exercise (heart-rate at 85% capacity for more than 10 minutes) on an unfit body can cause serious chemical damage.

A snippet:

" "If you are into high intensity exercise, you should work your way up to it and not simply just plunge in."

The research team used two groups of volunteers, giving one group a mixture of antioxidants, and the other a placebo.

After a week of taking the tablets, the groups were put through their paces on a treadmill and went through routine medical tests.

Blood analysis revealed that the exhaustive aerobic exercise caused damage to important DNA and lipid molecules.

"Cellular damage was induced by the exercise. But we found that the group who were on the antioxidants had been protected to some extent," said Dr Davison.

"Natural antioxidants can be found in a balanced diet consisting of foods such as broccoli, spinach and berries.

"A key lesson is: if you are involved in strenuous aerobic exercise, make sure your diet is rich in antioxidants -- because they will protect against damaging your health." "

Moral or the story: Start slow and eat a balanced diet! If you are going to train for endurance events, keep a regular workout schedule and stick to it.

SAY NO TO POST-WORKOUT PILLS

HERE is an article with new research that shows taking vitamins after a workout might be a bad thing!

The basic science: taking antioxidant vitamins after exercise negate the effects of free-radicals, things that cause oxidative stress on the cells of our body. Free-radicals have been linked to many diseases, like cancer, but apparently the free-radicals produced during a sweat session may increase your body's sensitivity to insulin, which is a good thing!

I guess as the saying goes, "all things in moderation".

Free-radicals in excess create disease. Free-radicals in small amounts, like from moderate exercise, can be beneficial.

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)