Get Fit and Foxy

Diet- Friendly Summertime Coffee Drinks

2011-06-27T13:07:00.000-06:00

Iced Capp? Iced Coffee? Frappuccino? Iced Mocha? No matter what your choice, it still spells one thing....loads of calories and most of them from fat!

So, how can you enjoy your favourite gourmet drinks without all the empty calories? I have a couple recipes today to help you enjoy those ‘treat” drinks. These will taste so good that you’ll swear they aren't good for you but they are! The protein powder not only curbs hunger pangs but adds that metabolically active ingredient...PROTEIN!

I have a couple different ones I use, they are both quite flexible in terms of milk that you use, but once you try them you can work out what suits your taste buds or time frame best. Play around with them to develop the taste you enjoy, without the calories!

If you just want to wet the whistle, try pouring cold coffee over ice! Add a little sweetener if you must but I like it straight up!

Vanilla Iced Coffee

-sugar-free non-fat vanilla yogurt
-non-fat milk (or almond milk, rice milk or soy milk – vanilla flavoured, if you prefer)
-instant coffee crystals
-vanilla or chocolate whey protein powder
-cinammon

Directions: You’ll start by spooning sugar-free, nonfat vanilla yogurt in an ice cube tray and freezing it into cubes overnight. Then you’ll add them to a blender with a splash of milk, a teaspoon of instant coffee crystals, and a scoop of vanilla or chocolate whey protein powder. Lastly, just sprinkle on some cinnamon to add a little fat-burning kick. If you want to cut down on the caffeine, just use decaffeinated instant coffee instead.

Quick Iced Mocha or Vanilla Coffee

-ice cubes
-1 cup non-fat milk, almond milk, soy or rice milk (can use vanilla flavoured milk for more of that vanilla flavour)
-instant coffee crystals or 1 c strong cold leftover coffee (I make extra to use for iced coffee!)
-1 scoop chocolate whey protein powder (for mocha) or vanilla
-cinammon and/or stevia (sweetener) to taste

Directions: Throw all the ingredients in a blender or good shaker cup and give it a good shake or until you see it has thickened. Pour into a tall glass and sip away! Easy to prepare and no chore to drink (about 200 cal and 25g Protein).

Oats Aren't Just for Breakfast!

2011-06-16T11:09:00.000-06:00

No, I am not finished extolling the virtues of the humble oat. I assume you all got the picture on how good they are for you, but have you ever thought beyond the breakfast bowl?

Today I am going to give you one of my favourite ways to serve oats (and it's not a breakfast food!)

Oat Pilaf
2 tbsp oil
1/2 c chopped onion and/or green onion
1/2 cup chopped green or red pepper, mushrooms, celery and/or zucchini (opt) or any leftover vegetables
1 1/2 cup oats (not the instant variety!)
1 egg, lightly beaten
3/4 c vegetable stock, chicken stock, tomato juice or water (may need a pinch of salt if you use water)
1/4 c chopped parsley
1/2 tsp ea basil and oregano (or to taste)
Saute the onion and other veg in the oil until tender. Mix the oats with the egg and add to the onion mixture, cooking and stirring until the grains are dry and separated. Add liquid and seasonings; simmer uncovered, stirring a few times until the oats are swollen and tender, about 5 min.

Goes well with an egg dish. I particularly like the leftovers for breakfast!

The Underrated Oat

2011-06-09T11:58:00.000-06:00

Besides your morning bowl of oatmeal, have you ever thought much about the humble oat (other than a staple for William Wallace aka Braveheart)???

Oats: so pale, so small, and so easy to ignore. Some people look at a bowl of oatmeal and say, "blah!" Others gaze upon a lumpy mush of hot oats, with steam clouding their dreamy eyes, and sigh, "ahhh…" Are you an oat-lover? Here's why you should take the oat oath and eat more of these oh-so-wholesome whole grains.

Oats boast an impressive nutritional profile. Modest oats hide their impressive virtues inside of those unassuming little hulls. One cup of oats provides 6 grams of protein and 4 grams of fibre. Fibre is a multitalented nutrient, protecting us from any number of potential health problems (see the next several oat benefits!). Eat one cup of oats and you'll rack up nearly 70% of your daily needs for manganese, a mineral that helps enzymes in bone formation. You'll also get good helpings of vitamin B1 and magnesium. (That is impressive!)

Oats fill you up. For all that nutritional intensity, one cup of oats will only cost you 147 calories. But it's not the calories in oatmeal that fill you up - it's the fibre. In addition, the grain falls on the low end of the glycemic index (GI), which is a ranking of how carbohydrates affect your blood sugar levels. When you eat oats, your body will digest and absorb them slowly, keeping you feeling full, controlling your appetite, and delaying hunger pangs. (Gotta love that benefit!)

Oats may help reduce cholesterol. Among all grains, oats have the highest proportion of soluble fibre. This gel-like fibre transits your intestinal tract and may help trap substances associated with high blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fibre per day can reduce their total cholesterol by 8% to 23% (ahem...remember that one cup of oats yields 4 g)!

Oats are diabetes-friendly. For the same reason that the fibre in oats helps to stave off hunger, it also helps to steady the levels of glucose in the bloodstream. People with diabetes especially benefit from this awesome oat trait. Most people need about 26 g to 35 g of fibre per day, but those with diabetes need upwards of 50 g. A fibre-filled bowl of oats can provide some of the much needed nutrient. Just be sure not to tip the balance by adding too much sugar or other blood glucose-spiking toppers to your oats. (Try using fruit, cinnamon or use fruit flavoured yogurt to help sweeten it up)

Oats support healthy digestion. The insoluble fibre in oats scrubs through the intestines, moving food along and helping to prevent constipation. Also, people with gastroesophageal reflux disease (GERD) who follow a diet higher in fibre and lower in total fat may experience fewer symptoms of GERD (such as heartburn).

Oats can shield your skin. At some point in human history, someone discovered how nice it felt to apply oats to dry, itchy, irritated skin. Moms have been stirring raw oats into hot baths for generations to soothe children's chickenpox symptoms, and many people make DIY facial masks by blending oatmeal with yogurt and honey. The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant. (I have been doing this for years and it does make great facials!)

There is so much more to oats than oatmeal! Oats are an affordable and nutrient-dense food that can be used in many ways. Beyond the breakfast bowl, oats can be added to cookies, breads, pancakes, or stuffing; sprinkled atop fruit cobblers or crumbles; plopped into a smoothie to boost its fibre and bulk; and ground to make flour for baking. Anywhere you need a little texture, a little extra oomph, turn to oats. And oatmeal itself comes in several varieties (i.e., slower-cooking steel-cut, old-fashioned rolled oats, or quick "instant" oats) and can be dressed with fresh berries, bananas, honey, seeds, or nuts.

If you choose to buy oats in bulk, only purchase as much as you could eat in two months time, after which the oats are more likely to spoil. Store in an airtight container tucked away in a cool, dry, dark spot in your cupboard.

Despite all of oats' virtues, not everyone should eat them. If you have celiac disease, be warned: Though oats may not be completely off-limits, some oat products are contaminated with wheat. Check with your doctor before deciding to try oats or oatmeal and make sure to read the label.

Dr. Johnson, in the first English dictionary published in 1747, sarcastically dismissed oats as:"a grain, which in England is generally given to horses, but in Scotland appears to support the people.' Fortunately, the entry did not go unchallenged, since John Boswell, a [Scottish] writer wrote this riposte:
"Which is why England is known for its horses and Scotland for its men."

Time for Managing Your Time?

2011-05-31T10:39:00.001-06:00

We all have those days when we can't possibly add one more thing to our "to do" list, let alone fit in a workout.
Perhaps your child wakes up with a fever, your boss calls you in to the office early for an emergency meeting, your best friend calls with a personal crisis or one of your pipes bursts. Whatever the reason, you suddenly find your self with five new tasks that weren't on the original "To Do Today" List - and not enough time or energy to get it all done!

I know. It happens to me too. (you may have noticed the abscence of the blogs for the last 6 weeks...)

Two things have helped me (it applies just as much to exercise as many other things (time management, that is). Ask your self these 2 questions...

Do I really need to do all these errands today? I ask myself this question a lot. It seems as the day goes on, I find myself adding more and more to my mental "to do" list. Sometimes I have to step back and take a good, hard look at what I'm trying to accomplish. Oftentimes, I realize that many of those tasks can wait.
Am I really buys - or am I procrastinating? Sometimes we come up with things to keep us from working out. What is filling your day? Are you talking on the phone a lot? Watching television? Get off the phone, turn off the TV and MOVE YOUR BODY.

"My to-do list is so long that it doesn't have an end; it has an event horizon." - Craig Bruce

Fat Shedding Foods

2011-04-11T15:11:00.001-06:00

You've seen the infomercials just like we have--and they're particularly insane this time of the year. And of course we're all familiar with the various fads out there: slashing carbs, eating a super low fat diet, drastically reducing calories, etc. The list can go on forever.

But are there true foods that can help us shed fat?

Well, there are--sort of. Weight loss programs often focus on cutting nothing but calories, regardless of where those calories are coming from. That's not how I roll on any of my Fit and Foxy Eating Plans. I am about focusing on quality. I hate the concept of virtually eliminating any macronutrient, but love the concept of doing so with certain types of macronutrients.

Licorice, candy, cookies, cake, etc--those are carbohydrates. And they're all junk. On the other hand, oatmeal, buckwheat, quinoa, vegetables, fruits, etc are also carbs and they couldn't be any better.

Likewise, butter, shortening, animal fat, and margarine are all junk fats, whereas fish oil, flax, olive oil, and avocados are all fantastic for you.

See the point? By switching the focus from just overall quantity to the quality of the nutrients consumed will help shed body fat--and, yes, we're saying a calorie isn't a calorie isn't a calorie (2000 calories from oil is much different than 2000 calories from fruit and vegetables).

So go back to the basics, focus on the simple, non- packaged foods, and understand that doing so will not only ultimately help you shed fat, but it will also drastically improve your health, how you feel, your energy, skin, mood, and so on and so on.

Here are 3 rules to keep in mind:

See...no cartoon!

1. If a food has a cartoon on the package, put it back. (Trix are for Kids!!)

2. If you didn't find it on the perimeter of the store, put it back. (The exception to this is the bakery department in the supermarket...thought you'd sneak that one in???)

3. If the ingredient list is so long it reads like a Shakespeare novel, put it back! The less ingredients, the better. (need I say more???)

"We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons." ~Alfred E. Newman

7 Healthy Habits for Heartburn Sufferers

2011-03-17T11:57:00.000-06:00

Heartburn is not only painful but can be plain annoying! We all get it at some point in time, some people just seem to suffer more with it.
Over-the-counter antacids and prescription medications are the most common treatments for gastroesophageal reflux disease (GERD) .It is a complaint I hear from clients quite frequently so I thought it would be prudent to offer some suggestions to wean yourself off those antacids (not good to use long term!). By following these steps on a daily basis you can minimize or eliminate those annoying gastro problems. Regardless of how bad your GERD symptoms are, successfully fighting it requires some changes in lifestyle -ranging from the food you eat to the clothes you wear.

If you stick to them every day, these seven habits may help minimize GERD symptoms.

Small, frequent meals (yes, the right kind of snacking is GOOD!) - A very full stomach can cause the valve between your stomach and esophagus to relax, pushing stomach acids back up into the esophagus. Eat several small meals throughout the day rather than the standard 3 big meals of breakfast, lunch and dinner. (Don’t make that last meal too late, though: Eating close to bedtime can trigger symptoms as well.)
Avoid "trigger" foods (check out my blog recipes or my recipe books - good food doesn't have to be boring and tasteless!) Be it chocolate or caffeine, certain foods and drinks are notorious for exacerbating GERD symptoms. The list includes spicy foods, fatty red meat, French fries (and other fried foods), citrus fruit, raw onion, tomatoes, butter, oil, peppermint, chocolate and caffeine. I am not saying you should avoid all of them, but take note which ones may cause problems for YOU!
Back off the Alcohol (heavy sigh...) - Alcohol is a bad idea for most people with GERD, especially if you drink too much, or on a regular basis. Alcohol relaxes the lower esophageal sphincter, which lets stomach acid creep into the esophagus. A 1999 study showed that those who imbibed more than seven drinks per week were the most likely to have heartburn.
Shed some Pounds (you knew I would work that in there somewhere...didn't you???) - Excess weight can contribute to heartburn and acid reflux. A 2003 study of more than 10,000 people found a strong link between GERD symptoms and body mass index (BMI). Obese people are nearly three times more likely than people of normal weight to have heartburn and acid reflux. Experts aren’t exactly sure why. Excess abdominal fat may place pressure on the stomach, but it may also cause chemical or hormonal changes that make the body more susceptible.
Loosen those Waistbands (closely related to #4... smile...) - Much like excess belly fat, clothing that's a tight fit around the midsection can push against your stomach and force acid into the esophagus. Sure those pants look great, but is it worth it? If you have heartburn, skip belts, waistbands, hosiery and undergarments that may be too tight or, if the shoe fits...refer to #4!
Heads Up while you Sleep (ok...c'mon, you KNOW what I'm talking about...)- Avoid eating before bedtime and elevate your head six to eight inches while you sleep.This position doesn’t necessarily reduce the frequency of acid reflux, but research shows it helps stomach acid drain from the esophagus more quickly. One study reported a 67% increase in acid clearance time.
Quit Smoking (need I say more??) - We know that smoking damages your heart and lungs. But what about your digestive system? Yep, that too. Nicotine, like alcohol, may worsen GERD symptoms by relaxing the lower esophageal sphincter, which causes stomach acid to flow back into the esophagus. Smoking also causes bile salts to migrate from the small intestine into the stomach and reduces the amount of saliva you produce. (Saliva helps flush stomach acid out of the esophagus). Combine smoking with any of the other above mentioned habits and you get a double-whammy of possible sympton triggers.

Wearing the Green

2011-03-14T13:37:00.001-06:00

There is nothing like St. Patrick's Day for bringing out the beer drinker in you!
However, most beers have 110 to 160 calories in each 12 oz bottle. And some beers have more than 300
calories in a single 12 oz bottle. Yikes...that’s a lot of calories!

With St. Patrick’s day right around the corner, I thought it would be a timely reminder that alcohol is NOT going to help you lose weight, not unless you want to be wearing the effects of the green beer for a while longer!

In fact, alcohol works against you two ways:
1. Alcoholic drinks are often packed with calories. Not just beer, but mixed drinks, too!
2. Alcohol slows down your metabolism, which forces your body to store more fat.

By all means, celebrate St. Patrick’s Day by wearing green... just avoid the alcohol if you can help it.

If you want to drink something green...try Green Tea...or one of my favourites...

Green Smoothie!Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.

Here's what you need...
• 1 bunch (2 cups) spinach or any other dark greens
• 1 cup strawberries
• 1 banana
• 1-2 cups water
In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: This single serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fibre, 6g protein.

10 Minutes to a Healthier YOU - Reduce Fat Intake

2011-01-25T10:23:00.001-07:00

Reducing your Fat intake can be easier ( and tastier) than you think...
The way you shop, cook, and prepare foods can really impact your fat intake. It may take a bit of discipline at first, but after a few weeks you'll have formed a new habit with very measurable benefits to show for it. Here are a few simple tips...

Substitute some or most of the oil/butter in cake and muffin recipes with unsweetened applesauce
Read labels...look at some of your favourite packaged foods...if there are more than 5 or 6 grams of fat per serving (and some of those serving sizes may be quite small, so be sure to read that info as well), then look for a lower fat version. For example, fat-free ham, lower fat cheeses, skim or 1% milk,
Cut down on your fatty favourites. If burgers and fries visit your menu more often than once a week, just cutting out one of those meals will save you a lot of fat calories and a fat belly!
Love your meat? Cut off the visible fat and remove the skin on poultry before cooking...the tempatation is thus eliminated!
And....Just in time for Super Bowl Sunday....

Avocado and Pea Guacamole

Although avocado are one of the "good fats", you can still have too much of a good thing! Your Super Bowl party guests are sure to gobble this tasty dip right up, even though it's lower in fat than the real thing! Serve with baked tortilla chips (or take some whole-wheat or corn tortillas and slice into wedges with a pizza cutter and toast in 250F oven) and lots of cut-up fresh vegetables. Yields: About 2 1/2 cups

1 package (10 ounces) frozen peas, thawed
1 ripe avocado, peeled and pitted
1/3 cup plain nonfat yogurt
1/3 cup store-bought medium-hot salsa
3 tablespoons lime juice
1 chopped tomato 1/2 cup loosely packed fresh cilantro leaves, chopped (Or cilantro paste)
pinch of salt (if you must)
garlic, hot sauce, to taste (optional)

In food processor (with knife blade attached) or blender, puree peas until almost smooth; set aside.
In medium bowl, with fork, mash avocado. Add peas and remaining ingredients to mashed avocado; stir until evenly mixed. Cover and refrigerate if not serving right away.

10 Minutes to a Healthier YOU - Reduce Sugar Intake

2011-01-20T15:49:00.001-07:00

If you are anything like me, you have a sweet tooth. I know many "experts" say to cut out sweets and sugar entirely, but I find I that if I make adjustments to favourite recipes (cutting down the sugar and/or replacing it with fruit), I can still have my cake and eat it too (so to speak!).

Quick tip 1: Take a favourite recipe and reduce the sugar by 1/4 to 1/3...even doing it gradually so your sweet quotient lessens.
Quick tip 2: Use dried fruits or some dark chocolate and reduce the sugar so you still get some sweetness but with added fibre and nutrients.
Quick tip 3: Use fruits like bananas, strawberries and applesauce to not only add sweetness but to replace some of the moistness that is lost when you cut down the fat and oil you use in recipes (more on that tomorrow!)
Here is a quick sweet treat as an example:

Ginger Oatmeal Cookies

I find this cookie delicious, and I think it would be a very nice "clif bar" type base. Try adding dried apricots, dried plums, or dried nectarines to make a heftier snack. I love these cookies!

1 1/2 jars baby food (with bananas) (I'm not kidding!)
1/2 cup molasses (great for iron, but if you don't like it, use honey or brown sugar)
2 tsp vanilla
1 c whole wheat flour (or gluten-free all purpose flour)
2 c oats
2 tsp baking soda
1 tsp ginger
3 tsp cinnamon
dried fruit, if you like

Mix and bake at 350 F, 10-15 minutes. The above makes 21 cookies at 50 calories a pop.

10 Minutes to A Healthier YOU - Exercise

2011-01-19T13:44:00.001-07:00

Ok...you are have decided to incorporate some heart-rate raising exercise into your life...BUT...you have no equipment and little time and post Christmas...you're broke. No problem (darn...there goes all the excuses!)...I bet you have a body and I bet you have access to stairs, a step or a little plastic stool for reaching into cupboards...(gotcha!)

Here is how it works....either go up and down the stairs, or step one foot at a time onto a step or stool (just alternate which foot goes up first every round) -

1 round = 30 sec of going up and down (speed will depend on your fitness level), then 30 sec of rest*

WEEK 1 2 3 4 5 6

ROUNDS 5 7 8 9 10 10
PER SESSION

TIME (in min) 5 7 8 9 10 10

*If you are fitter, you can rest less and step/climb for longer

So, what are you wating for now...you can fit this in anytime and just about anywhere!

Want some other 10 min cardio ideas? Try these previous blogs...

http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-1.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-2.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-3.html

6 Tips for Starting a Fat Loss Program

2011-01-18T11:51:00.001-07:00

Okay...the New Year is in full swing and you are ready to embrace a healthier lifestyle. Maybe you don't necessarily want to change your life around completely, you just want to start to make some changes and lose a few pounds in the process. Well, follow the tips below and you will find "making changes" not to be all that intimidating :

Reduce sugar intake: Many studies have associated sugar to higher calorie consumption. When you consume something sweet, you will simply want to eat more. Moreover, sugar consumption leads to the excretion of chromium from the body. Chromium is what helps the body to form calorie burning lean tissue.
Reduce fat intake: Higher fat intake leads to obesity. Ideally only 25% of your calorie intake should be from fat, and even that fat should be non-saturated. Most processed foods fall into the ‘saturated fat’ or 'trans fat' category, so it would be best to avoid them.
Drink lots of water: Drinking water is very effective for weight loss. Usually people mistake thirst for hunger and tend to overeat. Next time you feel like grabbing a snack, go drink some water first. You may find you weren't hungry at all...just thristy! Drinking water also adds volume to your food, thus making you feel full faster. Water is also necessary for the proper distribution of nutrients in the body.
Exercise: Exercise is necessary for faster weight loss. Exercising regularly will help you burn more calories and keep the lost weight away. This doesn't mean spending hours on a treadmill or at the gym. Start with a 10-15 minute session, thrice a week and gradually increase it to 20-30-minute sessions, and build up the intensity, or how hard you work, in that time. (stay tuned for a couple of quick 10 minute workouts tomorrow!)
Strength Training: Most people will be involved in cardio and aerobics exercises as part of their weight loss program. Another form of exercise, strength training, is also quite effective for weight loss. Strength training helps to build more muscles and boosts the body’s metabolic rate, which leads to faster weight loss. So, make sure to incorporate some resistance work into your program. (stay tuned for a couple of quick 10 minute workouts tomorrow!)
Increase fiber intake: Increasing your fiber intake helps you curb hunger. Increased fiber in your food is more filling, thus making you feel fuller. Fruit, whole grain cereals and vegetables are high in fiber. Avoid eating processed foods, as they are low in fiber and high in calorie content.

Just incorporating these tips (even one at a time) in your daily life will help you lose weight - the more tips you follow, the faster you will see results.

Missing the Junk Food?

2011-01-09T07:18:00.000-07:00

You've started the New Year off on the right foot...but those nagging FEED ME! pains has you looking longingly at those "forbidden foods"....here is a tip to help turn down the volume on your hunger pangs....

Fill your diet full of healthy nutritious food! Don't obsess about how much you should be eating or the foods you are missing. Instead, spend your energy thinking about what you should be eating.

If nutrient-rich fruit, vegetables, and whole grains aren't making frequent appearances in your diet, your body is going to miss them and loudly ask for more fuel. Same goes for lean proteins and healthful fats. Once you feed yourself better, and your body gets past the initial junk-food withdrawal, your taste buds will start to crave the healthy stuff.

Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.

~Doug Larson

The Secret to Successful Resolutions (Part 2)

2011-01-07T12:18:00.000-07:00

On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don't let the statistics get you down. By following the tips from yesterday and today, you'll be better equipped to fall into the successful 20% category.

7. Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as an award. Instead, treat yourself to something non-food related, like a professional massage, a facial or a manicure.

8. Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn't backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.

9. Limit your number of promises. You'll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.

10. Test your flexibility: Realize that things change frequently. Your goals and needs may be very different in April then they were when you made your resolution in January. Embrace change, even if that means that your resolution is altered.

11. Keep a journal: A journal helps you recognize your positive steps and makes it harder to go back to the same old habits.

12. Don't go it alone! Get professional assistance (gee, I just happen to know somebody who could help with your fitness and nutrition resolutions...) Everyone needs help and sometimes a friend just isn't enough. Sometimes you need the help of a trained professional. Don't feel that seeking help is a way of copping out. Especially when it comes to fitness! Research studies have shown that assistance from a fitness professional greatly improves people's success rate.

I hope these tips help you to succeed in being one of the 20%!

"We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives... not looking for flaws, but for potential." - Ellen Goodman

The Secret to Successful Resolutions (Part 1)

2011-01-05T13:26:00.000-07:00

Did you have a New Year's Resolution? Well, if you're like most people (88 percent according to a GNC poll), you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness. According to GNC, 55 percent promised to eat healthier, 50 percent resolved to exercise more, and 38 percent wanted to lose weight.

While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it's easy to get caught up in it without really taking them seriously.

We live in a throw-away society and even our resolutions, I'm afraid, are not immune. However, especially for promises that include improving our health, it's in our best interest not to take them lightly.

So, what's the secret to successful resolutions? While you can't wave a magic wand and make your resolution come true, there are some easy steps to take that will make easier to fulfill your promise to yourself. Today we will look at 6 of the 12 tips:

1. Choose an obtainable goal. Resolving to look like a super model (ooops, sorry if I blew your illusions!) is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible.

2. Avoid choosing a resolution that you've been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 15kg, try promising to eat healthier and increase your weekly exercise.

3. Create a game plan. Write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you'll be more likely to succeed as well.

4. Break it down and make it less intimidating. Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then, even if you aren't able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, or, adding upper and lower body strength training to increase your muscular endurance or running 2km with a personal best completion time.

5. Make contingency options: Don't assume sticking to your plan will be smooth sailing. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. What will keep you from skipping your workout or stop you from having a cigarette? This may mean seeking help from family or a professional, writing in a journal, etc.

And, the last tip today and one of the most important ones:6. Give it time: Most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life.

Tomorrow...6 more tips to help you succeed this year!

Christmas Dinner Damage Control

2010-12-15T09:24:00.001-07:00

If you are dreading that big Christmas dinner and worrying that all your months/weeks of hard work are going to go down the drain...there is HOPE!! Actually, like all things at this time of the year, a little planning goes a long way.

1. On the morning of the feast, make sure you eat a high protein breakfast with some insoluable fibre. For example: scrambled eggs with some black beans on the side, Cottage Cheese with some beans, or if you really hate beans, use some ground flaxseeds. (it doesn't have to be a big meal). The protein will decrease your appetite and the fibre helps fill you up as well as aiding "passage" later on!

2. Timothy Ferriss (author of the newly released "4-Hour Body") suggests a small grapefruit juice before a gorge meal (hey, anything is worth a try!) to assist with blood glucose levels.

3. Drink lots of water! Add lemon or lime juice to it...but drink LOTS!!

4. Move. Instead of plopping on the couch like a bear preparing for hybernation, move around. Do some bodyweight squats, push ups against the wall, knee lifts...go for a stroll (a good time to wander about the neighbourhood looking at the decorations!) You don't have to do a lot (a minute or two) just enough to give your body the idea that the food needs to keep moving ( somewhere other than the fat cells...)

5. NO guilt! It's a special day...eat what you like. Just try to confine it to the one day. Don't let yourself fall into the "well, I blew it today...might as well continue until Jan 1, when I start my diet". If you have a few events over the Christmas period, pick one day where you will eat whatever you like and throw caution to the wind. The other days you will try to show some restraint. Sound good?

I know Christmas only happens once a year (thank goodness!) but having a few tips to get you through it with little or no effect on your body will be worth it when the New Year rolls around and you find yourself not dreading standing on the scale!

Gift Yourself - Aromatherapy for Your Feet

2010-12-14T10:29:00.000-07:00

At this time of year, we seem to spend a lot of time on our feet. Shopping, parties, get-togethers, cleaning up the house for company, cooking, your job...you name it...

Don't neglect your feet. Many activities at this time of year require us to stand for long periods of time and this can lead to pain in the feet. Wear comfortable shoes, and try to maintain good posture: hold your shoulders back and your back straight. You'll be surprised at the relief your feet feel at the end of the day.
If you experience chronic foot pain, try making little circles with your feet during the day, as if you're making a circle in the sand. Sit when you're able to sit, and stretch your feet forward and backwards. Install footpads in your shoes which will mold to the natural contours of your feet. Footpads are insole cushions which massage the pressure points of the foot when walking.

Now let's talk about a little recipe for aromatherapy foot massage oil (This can all be done in the comfort of your own home - without those fancy spa prices!) -If your feet are particularly sore after a long day, you can make an herbal Epsom salt bath for relief. A terrific blend can be made by adding 4 drops of peppermint oil and 4 drops of eucalyptus oil to 1/2 cup of Epsom salts. Mix well and add to a foot tub of hot water. Don't forget to breathe in that aromatherapy massage oil as that's half the treatment! (if your skin is sensitive to natural oils, decrease the blend to two drops each).

Foot blisters, corns, and ingrown toenails all cause significant pain and can really hurt during all the extra activities (as well as those high-heeled and pointy-toe shoes). Try to find shoes that are comforatble and pretty and nourish your feet when you get home if they're hurting.

Athlete’s foot is just another condition that can crop up from abused feet. Aromatherapy offers many benefits to sufferers of athlete’s foot. With a dab of Tea Tree oil, you can treat athlete’s foot by applying the oil directly to your foot with a cotton ball. Or you can make a soothing foot bath by adding 20 drops of Tea Tree oil or Geranium oil to a bowl of hot water. Soak your feet for at least 25 minutes and then massage this aromatherapy oil into your foot.
"I ain't saying it's right. But you're saying a foot massage don't mean nothing, and I'm saying it does. Now look, I've given a million ladies a million foot massages, and they all meant something." - John Travolta, Pulp Fiction

5 Great Gift Ideas for Healthy People

2010-12-09T12:34:00.000-07:00

Whether that special someone on your Christmas list is a "health nut", or aspiring to become healthier, here are some gift ideas that won’t break the bank.

1. Heart Rate Monitor: A great tool for anyone looking for information on their workout intensities. There are several types of monitors on the market from a simple heart rate only to ones that have GPS trackers, brew coffee and do your taxes. Basic models are still well under $100.

2. Stability Ball: Versatile and cheap – a staple for any home gym. Tip: Get a good durable, quality ball that will hold its air. You can also use it as an office chair - just don't be like “Dwight”.

3. Pedometer with PC Download: One such model is the Oregon Scientific where users can program their target number of steps, distance or calories for training. PC download function allows for data transfer from pedometer to PC software. Or, just a basic pedometer if your gift recipeint is a techno-phobe! These are REALLY inexpensive!

4. A Heavy bag combo set: Everlast's 40-Lb Martial Arts Fitness set features a heavy bag, hand wraps, bag gloves, and a jump rope. A 70 pound kit is also available (if you think you can handle it). Rocky Soundtrack sold separately.

5. Adjustable Dumbbells: Or not – you could also get sets of weights according to your needs and space constraints. The adjustable kinds where you don’t have to unscrew anything are easy to use and take up little space. They do push past the $100 mark once you get higher than 25lbs though.

Other ideas are - a healthy cook book, healthy cooking class, an exercise video, a 3 month gym pass, dance lessons (great for couples), boot camp workouts or a couple of sessions with a personal trainer (I happen to know one!) Also consider universally practical items such as; athletic wear, an iPod, exercise tubing or a mat.

*A word of caution* … be sure your significant other has expressed a desire for such items, lest they take your well-intentioned gesture the wrong way. Oh, and those scales with “motivational” sounds such as tug boats, elephants and the like… never a good idea!

Tips to Stay Lean and Fit During the Holidays (part 3)

2010-12-04T14:00:00.000-07:00

The final 3 tips in the quest for a happy and healthy holiday:

7. Exercise at home. You’ll be more inclined to follow-through on your exercise commitment if you don’t have to drive somewhere to do your workout. Plus, you won’t waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be
equipment-free) and is quite inexpensive (and who isn't trying to save time and money at this time of year!)

8. Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you’ve swallowed the equivalent calories of an entire meal! If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet beverage. Or, drink low-calorie beer. This will help cut your calories in half. Drinking excessive alcohol will also stop your metabolism from burning FAT! Not too mention that feeling you get when you wake up the next day feeling tired and dehydrated. Try drinking one glass of water for every alcoholic beverage you consume...your BODY and your BRAIN will thank you!

9. When running errands or shopping, be sure to pack some fat-burning snacks to have on-hand.
Some great examples are Protein Fudge Bars and Baked Granola Cookies from my e-book “4 Week Fat Incinerator Formula”. Or, purchase some good quality Protein Bars instead. Then after you work-up a big appetite, you won’t be tempted to grab something at the mall food court or the fast food restaurant on the way home.

And lastly...tell yourself -
“ I will allow myself to indulge a little and also make healthier choices”. The Power is the choosing…..when you allow yourself to have what you want you are less likely to overindulge. One of the most powerful things I teach in my "4 Week Fat Incinerator Formula” is the mental aspect, particularly visualization. What you can do is to picture yourself making healthier choices and feeling great in your best holiday outfit!

Happy Healthy Holidays!

Tips to Stay Lean and Fit During the Holidays (part 2)

2010-12-03T09:57:00.000-07:00

3 more tips to help you survive the holiday parties unscathed:
4. Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar. One of my secret fat-loss tips to burn the most fat is doing a cardio session first thing in the morning. This will not only accelerate your fat-burning process but you will have more energy to shop longer! Don't forget to incorporate weight training in your program - having more lean muscle will speed up your metabolism and keep your body lean and toned. When you weight train your metabolism is elevated even more throughout the day then just doing cardio. In my 27 years of experience I have seen too many women stop with their exercise program during the holidays. Not only will this make you feel tired, but it does not allow your body to burn off those extra holiday calories, and it takes twice as long to get your body into shape when you start after the New Year.

5. When at a party, start by eating some of the healthy offerings. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.

6. Eat little bits of your favourites! When presented with a large variety of food options, it’s tempting to want to eat everything. Rather than eating one large slice of chocolate cake or a huge plate of meatballs,
select a sampling of bite size pieces of several of the dessert or appetizer offerings. This way you get the enjoyment of trying many different foods without overeating.

Tomorrow...the final 3 tips for staying lean and fit over the holidays...

Tips to Stay Lean and Fit During the Holidays (part 1)

2010-12-02T14:12:00.001-07:00

Here are some tips to help you stay lean and fit and still be able to indulge during those hectic holiday weeks:

1. Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out and/or eating healthy meals.

2. Don’t put your fitness goals on hold until the New Year. If you can’t exercise as often during this time period as you normally do, adjust appropriately. Don’t use the excuse that since you don’t have time for your full workout you just won’t workout at all. Instead accept your limited availability and simply reduce the
frequency and/or duration of your exercise. It’s much better to cut your fitness time in half than to completely eliminate it.

3. On the day of a party, be sure to eat regularly all day long. One of the secrets to avoid the holiday weight gain is to eat small meals throughout the day (consisting of some lean proteins like chicken or low fat dairy products) to keep your metabolism elevated. When you are at the party you are less likely to overindulge, not to mention if you starve yourself all day and save up your calories, your body can not process all those calories at once, and as a result you gain FAT!

Stay tuned for 3 more tips tomorrow....

How Women Can Avoid the Holiday Weight Gain

2010-12-01T17:27:00.000-07:00

It's that time again....the silly season!

Did you know? The average woman gains 7-12 lbs between US Thanksgiving and New Year’s! Yikes!!!!

Since the holidays are traditionally a time for fun and indulgence, you probably prefer not to think about fitness between Thanksgiving and the New Year. Don’t worry! The festivities don’t have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the secret to achieving a fun and also healthy holiday season.

There are two typical approaches to the seasonal festivities:

1) Throw all healthy habits out the window and indulge in every guilty pleasure

2) Starve and binge approach (for example, you eat nothing all day long to allow yourself to overindulge in party food). Of course, neither approach is successful at maintaining a healthy, fit lifestyle throughout the holiday season.

However, with a moderate approach both to what you eat (or don’t eat) and how much exercise you do (or don’t do), you can avoid packing on extra weight AND also partake in all the fun of the season. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Tomorrow: Some tips to help you stay lean and fit and still partake of some of those holiday indulgences.

What To Do When Your Muscles Are Sore

2010-11-30T12:56:00.000-07:00

Workouts can be literally be a pain in the butt....especially when you start a new program or get back into exercise after a lull. While some nutritional supplements might be helpful in some aspects of recovery, they don't reduce muscle soreness. Nor does stretching before and after the workout. But I know of three research-proven ways to do it.

For one thing, you can engage in some light activity in the days following the workout. You'll feel sore when you start, but moving around increases blood flow. The increased blood flow should help reduce the soreness and stiffness at an accelerated rate, even if you feel like a geriatric patient to begin with.

You could also soak the exercised muscles in cold water immediately after the workout. Researchers from New Zealand found that by doing this, muscle soreness is reduced the next day. But, who relishes the thought of sitting in a tub of cold water, especially when it is -20C outside!

And that brings me to the easier and most convenient way to reduce soreness: prevention.

Excessive muscle soreness is the result of doing too much. But if you're sore today because you did too much yesterday, you can still exercise. Just be conservative and reduce both the volume and intensity of your workout. When you start up a new program in the future, cut back on the amount of exercise you intend to do by 50 percent. For example, if your workout calls for two sets of squats, just do one set. Then, in your next workout, you'll be ready for the full monty.

Of course, not allowing yourself to get "out of shape" (I know, round is a shape! ) is the best prevention possible!

"My grandmother started walking five miles a day when she was sixty. She's ninety-seven now, and we don't know where the hell she is." - Ellen DeGeneres

New Beginnings

2010-11-18T14:35:00.000-07:00

Hello All!

It has been a long time since my last post. I have been moving and changing things up a bit. Be prepared for a "new look" website/blog/newsletter.

Gail

Rate Your Rear View

2010-09-14T10:39:00.000-06:00

Use this formula to to determine your derriere's overall appeal....

This formula was devised by David Holmes, a PhD in psychology from Manchester University in the UK. His scientific but tongue-in-cheek formula was devised to define the "perfect ass". So, dig out the calculator ladies and rate your behind!

Jeans-worthy butt?

REAR RATING = [(S + C) X (B + F) / T] - V

S: OVERALL SHAPE - rate 1 to 5
      1 = Deflated Beach Ball
      5 = Volleyball

C: CHEEK CIRCULARITY - rate 1 to 4
      1 = Croissant
     4 = Grapefruit

B: BOUNCINESS - rate 1 to 5
       1 = Jiggles like Jell-O
       2 = Rebounds like a rubber band

F: FIRMNESS - rate 1 to 4
      1 = Marshmallow
      4 = Bounce a quarter off it

T: TEXTURE - rate 4 to 1*
      4 = Crater Island
      1 = Bambino-smooth

V: VERTICAL RATIO - rate 4 to 1*
      4 = Upside-down heart
      1 = Right-side-up heart

* for T and V, 1 is best

If you scored 80, or close to it, your rear view is virtually perfect. If you scored below 40, get your butt in gear! Restest yourself after a month of doing tomorrow's post!

"Behind every good man, there is a good woman. And behind every good woman, there's another man looking at her butt."

10 Minute Cardio (Workout 3)

2010-09-07T09:09:00.001-06:00

This is the last in this series of 10 min Cardio Workouts. I hope you have found the time (just 10 minutes!) to try one...

Power Pyramid
Zap fat as you gradually increase, then decrease your pace while remaining on level ground. This is a great workout to take outside, as it requires no hills. As before, the workout can also be done on a cycle, elliptical, rowing machine, walking, running, etc For effort level...10 is the fastest you could go...so work it out from there. You will find the more you do it, the faster you will get.

TIME                  EFFORT LEVEL
2 min                        5-6 out of 10
2 min                        7 out of 10
2 min                        8 out of 10
2 min                        7 out of 10
2 min                        5-6 out of 10

Of course, the best results are achieved when you do the workouts...give them a go!

Want some other 10 min cardio ideas? Try these previous blogs...

http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-3.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-2.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-1.html

10 Minute Cardio (Workout 2)

2010-09-06T11:42:00.001-06:00

Here is the second workout in our 10 min cardio routines.

Cardio 2 - Lower Body Blaster
Build up your leg strength by varying your intensity at an increasingly difficult incline or greater resistance. The following are suggested inclines, but you may find these are too much. It needs to be tough, not impossible!

TIME                   INCLINE
3 min                          1
1 min                          5 - 6
1 min                         6 - 7
1 min                         7
1 min                         8
1 min                        8 - 9
1 min                          9
1 min                        10

Once again, reach back and pat that back...well done!

10 Minute Cardio (Workout 1)

2010-09-05T19:10:00.000-06:00

I am often asked "How can I do any cardio that will do any good in 10 minutes. Today and the next 2 days I will give you 3 very effective Cardio workouts that can be done in 10 minutes!

Of course, if you find you have more time, then extend the time you do them, but each of the routines will burn approximately 120-130 calories. So...read and do it! (No time like the present...)

Cardio 1 - Speed Play
Get a quick burn by varying your intensity at a slight, gradually increasing incline (or increasing resistance). This workout can be done on a treadmill, walking/jogging up hills or changing the resistance on bikes or ellipticals...the idea is to progressively make the workout tougher...
TIME                 INCLINE
3 min                      1
1 min                      1, go a little bit faster*
1 min                      1, same speed as the initial 3 min
1 min                      2, go a little bit faster*
1 min                      2, same speed as the initial 3 min
1 min                      3, go a little bit faster than last time**
1 min                      3, same speed as the initial 3 min
1 min                     4, go a little bit faster again, if you can** to ***

That's it! Pat yourself on the back with a job well done!

The Back to School Fitness Action Plan

2010-08-30T14:38:00.000-06:00

You've bought the school supplies, new shoes, back packs and are getting back into the swing of making lunches and shooing the little darlin's out the door...but what about YOU!!!

Did your summer consist of grabbing a bit of extra sleep in the mornings, eating on a different schedule, leaving the fitness and nutrition plan at the school door? If so, then here are few steps to help you get your fitness and nutrition action plan under way...

Schedule: Just like everything else in your day, you need to schedule time for YOU! If you have a spare hour, great...but if 10-15 min is all you can scratch out...well, it's better than nothing! Make an appointment with yourself to look after you!
Goals: Review your old goals and remember why you started in the first place. Maybe you need to change a few but most importantly, write them down! Then you can go back and look at them to remind yourself why you started in the first place.
Kitchen: Take a look and see if some of your former "healthy" cupboard has been replaced by the sumer quickie foods and snacks that seem to appear when the kids are home. Both you and they will benefit from a cupboard full of "fit" foods!
Change Up: Was part of the reason you ditched your fitness and/or nutrition routine because you were tired of what you were doing or seeing no results? If so, it may be time to do something different. Find something you like doing or find a friend to workout with you!

"If there were no schools to take the children away from home part of the time, the insane asylums would be filled with mothers". ~Edgar W. Howe

4 Steps to Prevent Pound Rebound

2010-08-14T20:29:00.000-06:00

When it comes to the scale, what goes down usually comes up; 95% of dieters regain the weight they lost within 3 years. Want a few tips to help prevent regaining weight and beat the statistics?

NIBBLE BEFORE YOU NETWORK

Nearly 55% of regainers said office culture (business lunches, happy hours, birthdays and other office functions) is a diet saboteur. Outsmart any overdulging by snacking on a handful of nuts or a fibre-rich bar such as Fibre 1 (around 140 cals) or 1/2 a Clif Bar (or make your won!) before you meet with clients or coworkers.

GIMME FIVE!
The still-svelte people are twice as likely to eat a total of five or more servings of fruit and vegetables daily. You can eat a pile of filling produce instead of a measly handful of chips for the same amount of calories or less.

SHELVE THE DIET BOOKS
When regainers start to put pounds back on, they are more likely to turn to diet books instead of the plan that helped them lose the weight in the first place. Diet books can be a great refresher, but they can't replace healthy behaviours. For a little "light" reading, try a low-cal cookbook.

POWER THROUGH AN HOUR
Succesful losers continue to exercise for 30 to 60 minutes a day. Don't drop your workout regimen once the pounds have melted off. Exercise gives you an edge - burning even an extra 100 or 200 calories a day can help halt weight gain creeping back on. Be sure to change your routine to help prevent boredom and your body adapting to doing the same thing all the time.

"The older you get, the tougher it is to lose weight, because by then your body and your fat are really good friends." - Anon

Get Back on Track

2010-08-03T14:25:00.000-06:00

Ah...vacation...holidays!! As much as we love them...Does this sound like you???

Q. I recently went away on vacation and spent the entire time drinking and eating fatty foods. Now I'm sluggish and "out of whack!" Are there any healthy ways to quickly get myself back on track?

A. As with all overindulgences, it takes time to return to equilibrium. Getting plenty of rest, exercising regularly, being well-hydrated and abstaining from alcohol for several days will usually do the trick.

You may have missed out on some sleep and incurred a sleep debt. If this is so, it's impossible to predict how much sleep you'll need to make up the deficit. Say you've been awake for 24 hrs straight due to traveling - you'll probably need to "catch up" on at least the 8 hrs you missed. I would suggest increasing your sleep for 1-3 subsequent nights to make up the deficit. Pay close attention to your body; if you are still tired when you wake up, you'll need more sleep. If not, you're more than likely already caught up!

In terms of detoxifying your body, fatty foods are not toxic. Periodic excess of high-calorie comfort dishes is unlikely to cause long-term effects such as weight gain or elevated cholesterol. Alcohol, however, is toxic. Once consumed, it metabolizes into a toxic substance called acetaldehyde - which is more harmful to the body than the ingested alcohol itself.

I recommend spending the next week paying special attention to eating lots of fruit and veggies, in addition to drinking a minimum of 8-10 glasses of water daily. Give your body a rest. Get your mind and body back on track through some light cardio, light exercises and/or yoga. If days go by without a sing of improvement, see your Doctor or nutritionist to review your diet. Overindulgences have an effect on your homeostasis, but continued overindulgences can have more serious and long-term consequences!

“A vacation is having nothing to do and all day to do it in.” - Robert Orben

Beauty Sleep

2010-07-29T08:22:00.001-06:00

Sleeping too little or too much could pack on the pounds!

Despite traditional thinking that sleeping too much might cause weight gain, research is showing that sleeping too little can also cause weight gain. Several studies have been done in this area. In one particular study, scientists tracked the sleeping habits of 276 adults for over 6 years.

Compared to people who slept 7-8 hours per night, those who slept 9-10 hours a night gained an average of 3.5 pounds more and those who slept 5-6 hours a night gained more than 4 pounds more.

Undersleeping is probably worse than oversleeping when it comes to controlling body weight, say the researchers. People getting less than average-length sleepers were at a 27% greater risk of obesity, while extra long sleepers had a 21% higher risk of becoming obese. Researchers believe that too little sleep may cause hormonal changes that stimulate appetite, among other factors.

I know when I am short on sleep, I certainly crave carbohydrates....especially those simple ones...breads, candy, crackers, cereal, etc

So...turn off the TV and get to bed!

"There is one thing people like that is good for them: a good night's sleep." - Ed Howe

Decifering Food Labels (Part 2)

2010-07-21T15:17:00.000-06:00

NATURAL - May not contain, or have ever contained an added vitamin, mineral nutrient, artificial flavouring agent or food additive.

ORGANIC - Now regulated across Canada, products marked organic or bearing the new Canada Organic label are certified to come from farm systems employing management practices that seek to nurture ecosystems and achieve sustainable productivity. Animal products marked organic are grown without antibiotics or hormones.

REDUCED - Must contain at least 25% less of a nutrient or ingredient than the regular version of the same product.

REDUCED IN CALORIES - Must provide at least 25% less calories than the regular version of the same product.

SOURCE OF CALCIUM - Must contain at least 165mg of calcium per serving.

SOURCE OF FIBRE - Must provide at least 4g of fibre per serving.

WHOLE WHEAT - Usually refers to a refined grain that only contains the bran and the endosperm, but does not contain, or contains very little of the nutrient-dense grain.

WHOLE GRAIN - Refers to the entire grain including its nutrient-dense germ. Whole grain is always a healthier choice than whole wheat.

"American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it." - Dave Barry

Decifering Food Labels (Part 1)

2010-07-20T08:59:00.002-06:00

Food Stores are brimming with products that make all sorts of important sounding claims. But how do you interpret what the claims stand for? To help you navigate the aisles, I've compiled a list of the most common food labelling terms and defined what they really mean!

CHOLESTEROL-FREE - Product contains less than 2mg of cholesterol and is low in saturated fat. However, the product may not necessarily be low in total fat.

FREE - The word "free" on the label means that the associated ingredient or nutrient is not present at all or is present in amounts considered nutritionally insignificant.

FREE RANGE - Hens are raised free from cages and are allowed some access to the outside.

FREE RUN - Hens are raised free from cages and are kept entirely indoors on a barn floor.

GENETICALLY MODIFIED - The product has been changed by way of intentional gene manipulation.

KOSHER - Describes food and practices that are specifically permitted by Jewish dietary law.

LIGHT - "Light" may refer to nutrition or to aesthetics. When referring to nutrition, light is allowed for foods that are reduced in fat or reduced in calories. With respect to colour, taste or texture, an explanation of what makes the food light is required on the label.

LOW FAT - Must contain less than 3g of fat per serving.

LOW IN SATURATED FAT - Each serving must contain less than 2g of saturated fat and trans fat combined.

"So my doctor told me to watch what I'm eating - to read food labels. I'm in the store reading the Fig Newtons label: I've always liked Fig Newtons. I'm reading the label to make sure everything's fine: fat content. I looked at the serving size; two cookies. Who eats two cookies? I eat Fig Newtons by the sleeve: two sleeves is a serving size. I open them both and eat them like a tree chipper; Fig Newton shavings coming off the side." - Comedian Brian Regan (click his name to watch this)

Supercharge Your Metabolism - Exercise!!!

2010-07-19T11:11:00.000-06:00

Today is the 4rth and final part of the "easy ways to boost your metabolism" posts...

IT ALL COMES BACK TO EXERCISE

Of course, the number one way to supercharge and bulletproof your metabolism is through exercise. Not only do you burn 300-500 calories per hour during the most high-intensity workouts, but you also build calorie-burning muscle, create new mitochondria (energy-burning "power plants") in your muscle cells and increase cardiovascular health and efficiency, which leads to even easier bodyfat loss. Consistently, daily exercise is a key variable in long-term metabolic management.

So, there you have it. The foundation of metabolic health and consistency in your body will be laid solidly by your commitment to living out these four habits. Get busy, lean and healthy - and more importantly, enjoy life!

If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. - Joey Adams

Supercharge Your Metabolism - Eat 6 Meals a Day

2010-07-06T09:14:00.000-06:00

THE SIX MEALS A DAY RULE
It isn't a secret that eating smaller more frequent meals leads to a more efficient metabolism. Digestion takes energy, as you use calories to digest, absorb and assimilate food. So, the more often you eat, the more calories you burn through digestion. That doesn't mean that you're allowed to eat more calories throughout the day - you should split your proper, planned food intake into smaller, more frequent meals. Munching on snacks during the day (like baby carrots or protein bars) is a good way to avoid overeating at breakfast, lunch and dinner and incorporate more low-carb meals into your diet.

By the same token, the fastest way to slow down your metabolism is by following extreme diets. Starvation diets (around 500 calories or less) can decrease your metabolism by up to 50%. Even the most physiologically sound diet will gradually lead to a slow decline. I encourage a moderate (as in weekly) splurge meal to prevetn this from happening. (YIPEE!!!!)

Strength is the ability to break a chocolate bar into four pieces with your bare hands - and then eat just one of those pieces. ~Judith Viorst

Supercharge Your Metabolism - Pump Up The Protein

2010-07-05T12:51:00.000-06:00

Today we look at another way to reach your metabolic best....

PUMP UP THE PROTEIN

Making sure you're getting enough protein is the next best way to raise your metabolism. It takes more energy to digest protein because you burn more calories duirng its digestion than you do after eating other types of food. It also stimulates the production of glucagon, a hormone that tells bodyfat cells to give up their stranglehold on fat. This is a key reason why several studies have shown that higher protein intake leads to faster weight loss, even when calories are the same among study groups.
Good protein options include eggs, fish and poultry, lean meats; along with vegetable sources such as beans, nuts and wholegrains.

"Red meat is not bad for you. Now blue-green meat, that’s bad for you!" ~Tommy Smothers

Supercharge Your Metabolism - Take Your Vitamins

2010-07-04T21:06:00.000-06:00

Love it or hate it, we all have a base metabolism - the rate at which the body burns calories. Although our genes place us on a metabolic continuum (ranging from that of a racing greyhound to that of a snail), we do have a certain amount of control over our metabolism. In fact, how and what you eat, in addition ot your activity level, can either elevate you to the top of your genetic potential or make you plummet to the rocks of yo-yo dieting.

Over the next few days I will outline some no-fuss ways to reach your metabolic best....

TAKE YOUR VITAMINS

First, you need to make sure you're not deficient in micronutrients that support metabolism, such as the B vitamins. Eating foods rich in these vitamins - like eggs, poultry, spinach and whole grains - aid in carbohydrate metabolism and energy production. While vitamin B-1 plays a role in energy metabolism, B-2 helps metabolize carbohydrates, proteins and fats.
It is also important to take supplements to boost your immune system, so you can avoid illness and keep your training up to speed. The immune system is constantly bombarded by free radicals - every cell in the body takes about 10,000 hits per day! Antioxidants neutralize these assassins and even slow down the aging process, another enemy of metabolism.
How can you ensure your body is fighting these free radicals? Try taking a nutritional supplement that provides antioxidants, vitamins and minerals - often these can be purchased in daily serving paks, eliminating the need for several different bottles of supplements taking up room in your cupboard.

"All those vitamins aren't to keep death at bay, they're to keep deterioration at bay." - Jeanne Moreau

Summer Ready Abs

2010-06-29T13:42:00.000-06:00

It's summer time in the northern hemisphere, which means, no matter what your age, you want to look good on the beach, poolside or lakeside. Needless to say, a flat belly goes a long way towards making that look as impressive as possible. Besides the obvious diet and cardio portion of the plan, here is a little routine, done at least 3 times a week, that will certainly aid in the quest for a flatter stomach.

Ab Circuit -Perform this circuit once and repeat. **** Remember to push the small of your back into the floor or ball at all times...it encourages you to hold your abs tighter and protects your lower back!

1. Ab Cycling 10-15 ea leg

2. Reverse Crunch (pull knees towards your chest) 15 reps

3. Swiss/Stability Ball Crunches 15 reps

4. Side to Side Ball Crunches 8 ea way
(alternate twisting from side to side as you come up)

5. Leg Raise and Lower 10-15 reps

6. Ball Plank (can be done from knees) 30-60 sec

Dried Fruit for Snacks

2010-06-23T14:03:00.002-06:00

Do you often wonder about whether eating dried fruit is a good or bad thing? Here is a query I often get....

Q: I have quite the sweet tooth! Is eating dried fruit a good idea for a sweet snack or do you have other suggestions?

Although dried fruit is packed with nutrients and fibre, it is also packed with calories. For example, just a 1/2 cup of raisins contains 250 calories, the same number of calories found in 3 apples or 8 cups of fresh grapes!

In addition to the high calorie content, dried fruits can also be difficult to chew, sticking to teeth and dental work. If you can eat small amounts of dried fruits, then this is certainly better than eating candy. Or, instead of basing your sweet snacks on dried fruit alone, try adding them to other snacks like nonfat yogurt, trainl mix or healthy cereal. 1 cup of Special K with 1/2 cup nonfat milk, topped with 50 raisins also has 250 calories and no fat, but offers you calcium and protein in addition to being an excellent snack or breakfast.

To save yourself even more calories, swap the dried fruit for fresh fruit, which is more filling, lower in calories and equally as sweet and nutritious. Because of their high water content, you can eat a lot more fresh produce for the same amount of calories! Yee ha!

Get Fit and Foxy: Dried Fruit for Snacks

2010-06-23T14:03:00.001-06:00

Get Fit and Foxy: Dried Fruit for Snacks

To Eat or Not to Eat Pre-Cardio

2010-06-14T13:47:00.001-06:00

Cardio on an Empty Stomach???
This is a question that is constantly put to me. Have you been told you'll burn more fat if you do cardio first thing in the moring before breakfast, when your blood glucose is low?

While research shows that exercising after an overnight fast does increase the amount of fat used during exercise - especially when the exercise is performed at very low intensity - it does not burn more calories, which is what's really important for fat loss.

According to a number of health experts and other research data, fasting decreases our ability to sustain a given exercise intensity compared to eating breakfast first. So what does this mean??? It means you'll burn fewer calories when fasting...so eat some breakfast to burn more calories!!!

"I'm feeling so good. I feel like a million bucks. I'm focused, I'm alert, I'm zippy and top of my game.. I've never felt better! I'm sharp as a tack right now. And what's weird is that I didn't get a good nights sleep last night. And they say that's the most important thing..Or is it breakfast they said?..That's the most important meal of the day, breakfast...yes. And then it's 'i' before 'e' I know that..Um.. diamonds are a girl's best friend. Dog is a man's best friend.. What was I talking about?..Oh that's right, that I feel great and I'm at the top of my game. And it's odd because I didn't get hardly any sleep last night. And, they say that's the most important thing." -Ellen DeGeneres

Diet Dilemma #6

2010-06-09T11:09:00.000-06:00

DILEMMA: You love to nibble while you're watching television.

The Devil says: "You've eaten so healthfully all day, you deserve a tasty reward. Besides, those American Idol finalists sound so much sweeter with a big bowl of ice cream."
The Angel says: "Forget it. Finish the day on a wholesome high note by snacking on 1/2 cup of grapes."
The Voice of Reason says: "Compromise by having one scoop of low-fat ice cream mixed with a cup of sliced strawberries."
The Solution: When you're watching TV, the part of your brain that keeps track of what you're eating tends to nod off. You can snack worry-free by noshing on low-calorie bites like bell pepper strips or carrot sticks. For higher calorie foods, compensate by portioning out what you plan to eat and don't go back for seconds. Purchase individual-sized bags of chips and cookies (or make your own single-serving snack packs by spooning out a handful or two into small plastic bags). If ice cream is your weakness, pump up the volume by adding fresh fruit, or buy a little dish that's no more than 4 ounces (or use a teacup). Consider that your treat cup. Eat whatever goody fits in that, and if you're still hungry afterward, go back for more fruit. Then you can hit the sack feeling both satisfied and saintly.

Television is an invention that permits you to be entertained in your own living room by people you wouldn't have in your home.-- David Frost

Diet Dilemma #5

2010-06-08T12:22:00.000-06:00

DILEMMA: You're meeting a bunch of friends for happy hour drinks.
The Devil says: "You don't want to be the dork sipping a diet pop while everyone else is having fun, do you? And go ahead, eat those nachos - they'll keep you from getting smashed and doing something foolish."

The Angel says: "The safest way to keep your diet and your dignity intact is to stick with that virgin drink and skip the nachos, fried mozarella and other fatty snacks."
The Voice of Reason says: "Sure, it would be nice to unwind with a glass of wine. Grab a handful of peanuts to keep your stomach from growling until you can persuade everybody to hit the bistro next door for a real dinner."
The Solution: Ordering a light beer or wine is a smarter choice than a fruity mixed drink, and not only because beer and wine are significantly lower in calories. If you pick something sweet, you'll probably gulp it down right away and then order another. Limiting your alcohol intake may also help you make better dietary choices: Researchers have found that alcohol triggers an increase in galanin, a compound in the brain that makes you crave fatty food. And though nuts are caloric, they're a healthy choice. Peanuts contain good fats and protein, so they'll take the edge off your hunger. Have a few and you won't be running on empty when fat bombs such as fries and other deep-fried nibbles arrive. And if it looks as if dinner is still several hours away, scan the menu for substantial light bites such as baked potato skins topped with salsa.

"Only Irish coffee provides in a single cup all four essential food groups: alcohol, caffeine, sugar and fat." -- Alex Levine

Diet Dilemma #4

2010-06-04T15:38:00.000-06:00

DILEMMA: Tonight's business dinner is at a hot, new restaurant.

The Devil says: "The corporate credit card is out. All bets are off! Get the foie gras, a porterhouse steak and dessert, and don't leave any leftovers."
The Angel says: "Hey, remember how hard you worked out this week? Why ruin it all with one meal? Order a salad and grilled fish and savour a scoop of sorbet for dessert."
The Voice of Reason says: "You hardly ever get to eat at a restaurant this amazing, so order whatever you want. But stop eating before the discomfort of a bloated belly outweighs the pleasure of the fabulous tastes."
The solution: You can also save up the calories from your daily treats and use them all one meal. The trick is to stop at the first sign of fullness. Put down your fork now and then and rate your hunger on a scale of one to five, with five being the fullest. If it's a three, eat a little more and reassess. If it's four or five, you're done. Ask the waiter to take your plate away so you don't pick at it while everyone finishes.

“In eating, a third of the stomach should be filled with food, a third with drink, and the rest left empty.” - The Talmud

Diet Dilemma #3

2010-06-03T08:50:00.000-06:00

DILEMMA: An office birthday party/event

The Devil says: "Yay! Cake from your favourite bakery!"
The Angel says: "Yesterday was someone else's birthday, tomorrow's a baby shower and next week we will celebrate when the copy machine gets fixed. There's always going to be a reason to chow down on cake. Join the party, but stand by the veggie platter or chat with pals instead of gobbling the goodies. Your pride in passing up temptation will more than make up for the momentary thrill of indulging."
The Voice of Reason says: "This cake is your favourite and you don't eat it very often. Why don't you just have a small piece and skip sweets for the rest of the day?"
The solution: Deciding to spend your daily treat calories on something you love makes sense. Before you splurge, have a quick dialogue with yourself, asking if it's worth giving up other indulgences for. If the answer is a resounding yes, go ahead and enjoy without any guilt.

“Birthdays are nature's way of telling us to eat more cake.” -Anon

Diet Dilemma #2

2010-06-02T07:41:00.000-06:00

DILEMMA: Finding a healthy lunch at the cafe/restaurant or cafeteria.
The Devil says: "Ah, the smell of the french fries, the lure of the melted cheese...it's been a tough morning and dinner is a long way off, so you'd better fill up now."

The Angel says: "I'm sure you'll make a healthy choice because you know that weight gain can increase your risk for a number of illnesses, including diabetes, heart disease and maybe even cancer. So march straight to the salad bar and load up on leafy greens with fat-free dressing."
The Voice of Reason says: "The last time you had only a salad for lunch, you were looting the Snickers stash by 3pm."
The Solution: Order the salad, but add a few pieces of grilled chicken (or other lean sources of protein such as beans, salmon, eggs, tofu) and an olive oil dressing, which stays with you longer than the fat-free stuff. Then grab an apple and a part-skim cheese stick or yogurt parfait to snack on later. The all-or-nothing approach to eating can leave you either overstuffed or underfed; instead expanding your definition of lunch to include and afternoon nosh can keep you on a healthier track.

I haven't trusted polls since I read that 62% of women had affairs during their lunch hour. I've never met a woman in my life who would give up lunch for sex. - Erma Bombeck

Diet Dilemma #1

2010-06-01T15:30:00.002-06:00

DILEMMA: You need to grab a quick breakfast!
The Devil says: "Look...there's Tim Hortons! It's fast and it tastes great, and the sugar will give you an energy burst."

The Angel says: "Keep driving, you can do it! Swing by a store for fruit and low-fat yogurt. The calcium and the vitamins will help start your day off right."
The Voice of Reason says: "A doughnut would taste delicious, but you will regret it an hour from now when your blood sugar takes a dive and you crash face-first into the keyboard."
The Solution: Have the fruit and yogurt, but make it feel more indulgent by sprinkling on a few chocolate chips and/or chopped nuts. Breakfast is supposed to jump-start your energy and keep it going for a few hours, and a load of fried, sugary dough isn't up to the job. A bite that combines energizing carbs with satisfying protein, such as low-fat dairy with fruit, is an ideal choice. Other filling options include 1 or 2 slices of whole-wheat toast with 2 tablespoons of peanut butter or skim milk poured over a heaped cup of cereal (look for one with fewer than 150 calories per cup - or use low-fat granolas that have similar calories per 1/2 cup, less than 6 grams of sugar and at least 4 grams of fibre per serving).

“Rather go to bed supperless, than run in debt for a Breakfast.”

-Benjamin Franklin (1706-1790) Poor Richard's Almanac

The Right Bite or How to Make the Healthiest Choice

2010-05-31T13:15:00.001-06:00

Freud almost got it right when he said a constant battle is being waged in our psyche between what our animal instincts would like to do and what are socialized selves know we should do - but the fight most of us face isn't about sex...it's about food!

For instance, think about all the negotiating you do with yourself: calculating the treadmill time required to work off a slice of pizza or weighing the evils of trans fats against your overwhelming desire to down a giant piece of cake. The fact is, no matter how persuasive the diet angel on your shoulder is, too often the devil is busy whispering, "yummm, cookies!" in your other ear wins out.

And sometimes, that's OK. Eating healthy is not about being perfect 100% of the time; it's about eating your best most of the day. Little treats have been shown to help keep dieters more focused and less likely to pig out after feeling so deprived.

Over the next few days, we will look at different "Diet Dilemmas" and give you ideas on how you can keep both the angel and the devil happy!

Family Pains

2010-05-28T12:27:00.001-06:00

Your diet is coming along fantastically - until a family get-together has you reaching for the cake in despair. Here's how to deflect the dessert that's shoved under your nose....

Avoid the "D" word - If you don't want people to talk about your weight, you need to avoid the topic too. When you tell people you're dieting, it's always a cue for them to shove hi-calorie food at you. When visiting family, keep quiet about your weight-loss efforts and quietly suggest lower fat or calorie options or fill up on healthy snakcs beforehand. Dessert? Just say you are full and fill up on fruit.

Avoid the comments - Got one of those in your family who always says, "You're looking a bit porky, aren't you?" Instead of letting that comment depress you and send you to straight to the dessert...either try to avoid those people or change the subject and make like you never heard them.

Avoid the alcohol - Besides the fact that alcohol and insensitive family members is not a good combination...it isn't much good for the waistline! Have a glass of wine with your meal but then stick to water or soda or other calorie-free beverages. Your head will be clearer, your eyes sparkly and your temper intact!

Time out! You're bored and the food tray looks inviting or your in-laws/sister, nosey great aunt, etc are driving you to distraction...go for a walk. Offer to take the dog for a walk, play games with the kids...just get yoruself away from the food. Your waistline and mind will both be happier!

“Some family trees bear an enormous crop of nuts."

Eat to Improve Your Mood

2010-05-18T15:12:00.000-06:00

Q: Is it true certain foods can actually improve my mood?

A: Happy news: Eating the right stuff at the right time can help you feel good. To prevetn the dips and spikes in blood sugar levels that may leave you tired, irritable and headachy, try to....

Eat every 4 to 5 hours. Noshing throughout the day provides your body and brain with constant fuel.
Limit refined carbs. Your body quickly metabolizes the calories in soda, juice, bagels and crackers, causing blood sugar to rise sharply and eventually plummet.
Fill up on soluble fibre. Oats, brown rice and vegetables (to name a few) slow down the body's absorption of sugar, so you feel steadily energized and upbeat for hours.

Add protein to meals and snacks. It keeps carbs from being digested too quickly. (Put some cottage cheese on that wholewheat bagel or wholegrain cracker, for example)
Go for foods high in Omega-3 fats and vitamin D. Research indicates they can relieve the blues. For omega-3's, try ground flaxsees and oily fish like wild salmon; good sources of vitamin D include fortified skim milk and egg yolks.

Not only will your mood be improved because of the good nutrition, but you will feel better for taking such good care of yourself!

Mix Naughty and Nice

2010-05-12T15:02:00.000-06:00

If only some nutritious foods weren't so bland (and junk food so delicious), you'd eat more of the good stuff and less of the not-so-good stuff, right???
You can get the best of both with this simple trick: Make a 50-50 blend of your favourite bite and its more virtuous counterpart! You'll cut calories, fat and sugar without comprising the taste. How good is that??

If you crave Salty, greasy chips
Mix up 1 oz Fritos (for example) with 1 oz air-popped popcorn
The Plus? You still get the crunch and save 50 calories and 9 grams of fat. Popcorn is also a good source of fibre and B vitamins.

If you crave a Juicy Burger
Mix up 2 oz ground beef with 2 oz ground turkey
The Plus? Using all-white turkey meat lets you sink your teeth into a succulent patty that sheds 14grams of fat.

If you crave Pasta
Mix up 1 oz white pasta with 1 oz whole-wheat or other grain pasta
The Plus? Get nearly double the fibre per serving, filling you up so you'll be less likely to go back for seconds. The healthier noodles also provide 3 x more folate.

If you crave Fruity Sangria
Mix up 3 oz Sangria with 3 oz flavoured carbonated water or sletzer
The Plus? Quench your thirst with this fizzy sip and you'll sace about 140 calories and half the sugar. You'll also stay hydrated while you drink - heading off a nasty hangover.

If you crave Chocolate
Mix up half a 1.7oz pack of M&M's with 23 almonds
The Plus? Slash sugar in half and saturated fat by a third. Plus, the protein and good fat in the nuts will keep hunger at bay - ideal for satisfying afternoon munchies. Sweet!

Use your imagination to Go half and half for better health!

Rate of Perceived Exertion (RPE)

2010-04-30T15:12:00.000-06:00

How often have you read fitness articles or are told in your fitness class to work at an RPE of 7, for example, or to work at a moderate pace and never really understood how hard that is meant to be? Here is a practical measure of what those levels actually mean...

RPE 1-2: Very easy - you can converse with no effort.

RPE 3: Easy - you can converse with almost no effort.

RPE 4: Moderately Easy - you can converse comfortably with little effort.

RPE 5: Moderate - conversation requires some effort.

RPE 6: Moderately hard - conversation requires quite a bit of effort.

RPE 7: Difficult - conversation requies a lot of effort.

RPE 8: Very Difficult - conversation requires maximum effort.

RPE 9-10: Peak Effort - no talking zone!

How Much Water Do You Need To Drink?

2010-04-22T15:22:00.000-06:00

How can you make sure you’re getting enough water for optimal health? Should you rely on thirst alone, or is it best to abide by the eight-glasses-a-day rule?

The truth is, either approach will probably work just fine — for the most part. But your water and fluid needs can vary, depending on your activity level, the weather and environmental conditions, even the medications you may be taking. The consumption of caffeine and alcohol can also increase your body's demand for water.

Getting to know which situations are likely to increase your need for fluids can help you stay sufficiently hydrated. But don’t go overboard. There’s no point in drinking more water than you need, just for the sake of it. At the very least, you’ll end up running to the bathroom every 10 minutes. At worst, you could put yourself at risk of a life-threatening condition called hyponatremia, or water intoxication.

Too Much of a Good Thing? Under normal circumstances, a healthy body can process large amounts of water as long as it also has plenty of electrolytes, in particular, sodium. But the combination of too much water and not enough sodium can cause problems. Those at highest risk of developing hyponatremia are:

• Endurance athletes who lose large amounts of sodium through sweating and then flood their bodies with too much fluid as they try to rehydrate

• People with kidney problems

• People over 65 years old who take multiple medications or have health conditions that compromise the body’s ability to get rid of fluids or maintain adequate sodium levels

Although rare, hyponatremia can also occur as a result of unsafe crash dieting or binge beer-drinking.

I believe that water is the only drink for a wise man. ~Henry David Thoreau

Pair Up...to Slim Down!

2010-04-14T14:53:00.000-06:00

You may not have set any exercises goals back in January, but chances are you will now, what with summer - and more revealing clothes - right around the corner. One strategy that can help you get in shape fast while upping the fun factor: Find a workout partner.

It makes you accountable to someone, so you're more apt to show up: it helps you pass the time on the treadmill or going for a run/walk; and it can prompt you to push yourself. Try these "buddy up" tips below to maximize your workout relationships...

Choose the right person. Whether it is a friend, relative or member of your running group, look for womeone who is excited about working out and seems knowledgable about fitness. Notice I didn't mention boyfriend or husband....statistics show that these don't always make the best workout relationships as it can cause more conflict that it's worth. There are exceptions to every rule, of course, so if you and your signifcant other workout well together...then GO FOR IT!!!
Use your partner for strength and flexibility moves. Stretch together, throw the medicine ball to each other or use the opposite ends of tubing for great workouts. Use your imagination!
Challenge each other. Use cardio machines side-by-side and see who finishes 500 m the fastest, or who finishes 20 push ups first. This is an ideal opportunity to push your limits and have some friendly competition spur you on.
Play follow the leader. Take turns deciding on the workout. One day you lead the workout, the next your partner does!
Use each other for inspiration. Talk about the changes you see ("Wow, your abs are looking great!") to encourage the other person. Or, use your partner's good results to fuel your motivation.
Let your buddy be strong when you're not. If you go out for a post-workout dinner and are tempted by the Fettucine Alfredo, let your partner order something healthy for you!

I get by with a little help from my friends. - John Lennon

A Hiatus!

2010-03-31T07:37:00.000-06:00

It fels like forever since I posted on the blog!

I apologize to the loyal readers...I have had several computer issues (don't get me started!), among other things.

So, back to regular posting and providing you with lots of helpful and interesting information.

Women's Healthy Heart Numbers (Part 3)

2010-02-10T13:53:00.003-07:00

BMI - Body Mass Index
The more overweight you are, the higher your risk of heart disease - even if you have no other risk factors. Being overweight or obese also raises the chance of you developing diabetes, high blood pressure and high cholesterol. So, how do you know if you are overweight or obese? One way, certainly not the only way, is to determine your BMI. Use the chart below (you will need to ckick on it to enlarge it)

Once you have found your BMI, check it against the normal ranges -
Normal Weight: BMI = 18.5 - 24.9
Overweight: BMI = 25 - 29.9
Obese: BMI = 30 or higher

How do you score???

Women's Healthy Heart Numbers (Part 2)

2010-02-03T11:25:00.000-07:00

The second number we are going to look at is Blood Cholesterol. The Doctor will usually test for 4 different measures: Total Cholesterol, LDL Cholesterol (the “Bad” guys), HDL Cholesterol (the “Good” guys) and Triglycerides.

Total Cholesterol:
Desirable: less than200 mg/dL
Borderline High: 200-239 mg/dL
High: 240+ mg/dL

LDL Cholesterol:
Optimal: less than 100 mg/dL
Near Optimal: 100-129 mg/dL
Borderline: 130-159 mg/dL
High: 160-189 mg/dL
Very High: 190+ mg/dL

HDL Cholesterol:
High: 60+mg/dL (for HDL, high is good!)
Low: 40 mg/dL or less

Triglycerides:
Normal: less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500+ mg/dL

Although having a low level of blood cholesterol doesn’t mean you won’t have a heart attack, a high level will increase your chances of having heart disease/high blood pressure by accumulating on artery walls…meaning, the arteries get narrower, making it more difficult for the blood to be pumped through…which makes your heart work harder…all the time!

Your body produces most of the cholesterol circulating in your bloodstream (we all need some cholesterol), but foods high in saturated fat, transfats and cholesterol, together with sedentary living, can raise the level even higher.

If your LDL cholesterol is borderline high, your Doctor should recommend lowering it by reducing the saturated and trans fats and cholesterol in your diet, losing weight (if you are overweight) and increasing your level of physical activity (which also helps to raise the good HDL Cholesterol). If these lifestyle measures do not work or your LDL Cholesterol is high or very high, or, if you have other risk factors for heart disease (i.e. a hereditary predisposition), your Doctor may recommend cholesterol-lowering medicines, such as statins, together with the lifestyle changes. The triglycerides (associated with LDL) are the fat that is deposited in the blood vessels, which causes athrosclerosis (hardening of the arteries). The blood vessels need to be flexible to allow the blood to flow through…the more triglycerides, the narrower the tube and the less flexible it is…once again, making the job difficult for the old ticker!

To protect yourself, have your cholesterol checked at least every 2 to 3 years, more often if you have high cholesterol or other risk factors.

“"Exercise is king, nutrition is queen, put them together and you've got a kingdom. ...” Jack Lalanne

Women's Healthy Heart Numbers (Part 1)

2010-02-02T15:00:00.001-07:00

Over the next few days, I will deal with an important “number” each day, how to obtain the numbers, and, then, what they mean, in terms of your health. Often we hear the terms bandied about, but really do not understand them.

Let’s start with Blood Pressure. How many times have you sat in your Doctor’s office and had it done, seen them nod their heads and record it. They never tell you unless you ask or it is high enough to make the alarm bells ring! And, even if they did tell you, do you even know what they mean?

Normal - 119/79 or less

PreHypertension - 120-139/80-89

Stage 1 Hypertension - 140-159/90-99

Stage 2 Hypertension - 160+/100+

More than half of women over age 55 have high blood pressure (HBP), which often has no symptoms. HBP increases the heart’s workload, putting added strain on blood vessels and increases the chances of heart attack, heart failure, stroke, or kidney problems.

So, what exactly do all those numbers mean? The top number, is called the systolic measurement…which is the pressure against the walls of your arteries when your heart is beating. The dystolic, the bottom number, is the pressure against the walls of your arteries when your heart is at rest. So, ideally, the less pressure, the better…right? Blood pressure should be checked annually; more often if it is elevate

If you are prehypertensive, your doctor will recommend (or should) you control/reduce your weight, exercise, discontinue smoking (if you do), limit your alcohol intake and sodium intake, rather than give you medication. If you have full-blown hypertension, you will likely be given blood-pressure lowering medications as well as the lifestyle changing recommendations.

“A little knowledge is a dangerous thing - but a lot of ignorance is more dangerous.” - Unknown

What Numbers Do You Know By Heart???

2010-02-01T11:55:00.000-07:00

I’ll bet you know a lot of numbers by heart! Birthdates of your children/loved ones, phone numbers, bank account numbers, PIN numbers? But, do you know your BMI? Your cholesterol? Your blood pressure? Your body fat%? How much exercise you should be doing to keep healthy? Your metabolic rate and calorie expenditure to decrease or maintain body weight? If you are like most women, you don’t! As a matter of fact, the American Heart Association found only 13% of women knew their own risk status.

This month is National Heart Disease Awareness month, and I will be addressing issues regarding it in the next few blogs. Did you know that heart disease is now the #1 cause of death among women? Yep…men don’t have dibs on it any longer! All those protective hormones we had, decline as we age…so, hormone-wise, we become more like men (I don’t mean you’ll find yourself on the couch with the remote control in one hand and the other tucked into your pants!) and the diseases commonly associated with them.

Get to know what your numbers are, and what the benchmark numbers are for good heart health. Once you know your numbers, record them, don’t leave it to your doctor or health professional to be the only one who knows! If yours indicate an elevated risk, make the lifestyle changes needed to lower your risk and beat the odds. Cynthia Stuenkel, MD, and Clinical Professor of Medicine at the U of California says, that too many women say, “Just give me the medication, doc.” But, she says, “how we live our lives on a day-to-day basis is the most powerful medicine we have.” By taking preventative measures, studies suggest that you can reduce your heart disease risk by up to 82%!

So, why not turn the tables and change your lifestyle before a heart attack does it first!

“Take care of your life - without it, you’re dead.” - Unknown

Winter Comfort Eating Recipes (Part 3)

2010-01-26T15:37:00.000-07:00

Ready for a few more recipes to add to the list? I could go crazy and probably make numerous blogs about healthy snacks! Here are a couple more...

Spicy Nuts/Nibble Mix or Cornnuts?

This recipe uses chick peas in place of nuts and calorie laden cornnuts. The chick peas taste quite nutty and are far more nutritious and lower in fat than most snack foods.
Try this instead: Spiced Garbanzo Beans - Drain 2 x 16oz cans of garbanzo beans (chick peas) or your own homemade ones and put them in a large bowl. Add 2 tbsp cumin, 1tbsp curry powder, 1 tsp chili powder, 1/4 tsp salt, 1/8 tsp pepper and toss well to coat. Spray a baking pan with oil or non-stick spray and spread chick peas out in a layer and bake for about 20- 40 min at 350F, stirring halfway through. Serve warm or save them in a jar in the fridge when cooled (if they last that long!) Good on top of salads as well.

Rice Pudding

Comfort food at its best! How many remember Grandma's warm and slightly sweet Rice Pudding. This version has all that - minus the skin (yecch!!)
Try this instead: 1 cup cooked rice (cook a bit extra next time you make rice!) mixed into 1 pk fat free vanilla pudding and 2 cups skim milk. Add nutmeg (if you like it) and 1/2 raisins, if desired. Chill in fridge until set.

I hope these posts have given you a few more ideas of how to eat healthy with diet-friendly comfort foods!

Winter Comfort Eating Recipes (Part 2)

2010-01-25T14:10:00.001-07:00

More winter comfort eating recipes coming up...but first...have you made any yet??? Women are great ones for collecting good-sounding recipes and throwing them in a box and forgetting about them (yes...I do it too! Usually mine are ones I look at and say "hmmm...how can I make this recipe a healthier one?" and it goes in THAT box!) Anyway, here are a couple more snack and comfort foods...

2-Bite Brownies

Find it hard to walk past the bakery section of the supermarket without eyeballing these? This nutrtious wheat-free version will save you a calorie or two!
Try this instead: Beat 2 egg whites until stiff. Add 1 tbsp cocoa, 1 tbsp vanilla, 1/4 cup sugar and 1/3 cup of ground rolled oats (put oats in blender and grind until fine). Drop into mini-muffin cups and bake at 350F for about 10 min. Makes 6.

Berry Pops

I like popsicles but I know those sugar-laden ones you buy are just a waist (very punny??) of calories. You need to prepare these in advance for those "moments"!
Try this instead: Puree 2 cups of strawberries or other berries (can be fresh or frozen) with 2 tbsp of honey. Pour into 12 paper cups or popsicle molds. Freeze about 30 min, or until firm. Meanwhile, puree 6 kiwifruit (or another fruit) and another 2 tbsp honey. Lastly, puree 2 cups sliced peaches (can use frozen or canned in own juice and drained) and 2 tbsp honey. When berry layer is firm, add the kiwi layer and insert sitck. Freeze until firm and then add the peach layer and freeze until firm. Or, whichever order you want to do them in!

Tomorrow...another couple low calorie winter comfort foods!

Winter Comfort Eating Recipes (Part 1)

2010-01-22T12:28:00.000-07:00

Comfort Eating? We all do it and all know, especially if we are trying to lose weight or reduce body fat, that it isn't really a good idea! However, there comes a time...well, when you just gotta!

I won't go into the psychology of comfort eating (we can save that for another blog) but today I am going to give you a couple of less-damaging comfort foods that are quick and easy to prepare - absolutely vital when it comes to comfort eating! My clients are always asking me what they should do when the time arises. Basically, make it, eat it and get over it! If you deny the urge for too long...it becomes so insistent that instead of just a little...you eat WAAAYYY too much - leading to feelings of guilt, hopelessness and total disappointment.

The next few blogs, I will take some traditional comfort foods and show you how to make them healthy snacks, rather than dietary disasters!

Warm Apple Pie and Ice Cream

Is just reading that making your saliva run?
Try this instead: Core half an unpeeled apple (use any variety that remains firm when cooked, such as Northern Spy, Rome Beauty or Granny Smith) and fill with 1 teaspoon of brown sugar and a dash of cinnamon (can also be chopped into pieces for faster cooking). Place in a microwave-safe bowl and cover. Microwave for 2 1/2 min, remove from oven and top with 1/2 cup nonfat vanilla frozen yogurt. (Can also be done in the oven, wrapped in tin foil) The unpeeled apple gives you added fibre with the yogurt adding protein and calcium. And best of all, there is no tempting rest-of-the-pie to worry about - as well as saving yourself several hundred calories! This recipe gives you the same warmth and satisfaction with about 1/4 of the calories of regular pie and ice cream.

Banana Split

If the thought of dipping your spoon into that cold creamy dessert with a hint of chocolate has you doing cartwheels, then try this healthy and low calories alternative!
Try this instead: It helps if you are prepared in advance for this, but unforzen bananas will also work. When your bananas are getting too ripe, peel them and chop them into 1 inch segments, sprinkle some lemon juice over top and throw in an airtight container or bag in the freezer. When the "time" comes, put them in a bowl, drizzle with low calorie or even regular chocolate syrup. Throw on a dollop of Fat-free Cool Whip (or vanilla yogurt) and sprinkle with chopped nuts. Potassium, fibre and some healthy fats!

Pizza

For those of you who love nothing better than some hot and savoury pizza...
Try this instead: Take a whole wheat English muffin and split it in half (you can also use a brown rice cake). Spread with canned tomatoe sauce, sprinkle on some herbs and some parmesan cheese. If you like olives, pineapple etc, put on a few small pieces. Top with a tablespoon of skim milk mozarella cheese. Place in the oven or toaster oven and cook until the cheese melts. You have to keep your eyes on them though as they cook very quickly! The taste and texture of pizza with added fibre and a whole lot less calories!
Tomorrow we will look at a few more low calorie comfort foods to help beat those winter comfort cravings!

Exercise to Prevent SAD and Get a Smaller Butt!

2010-01-19T07:06:00.002-07:00

As promised....I call it the “get your butt off the couch workout”!

1. Pick 3 or 4 exercises, say, a push-up, a squat, an abdominal curl and a lunge (though it could be any others too). If you have any exercise equipment that has been lying under a bed collecting dust, (who me???) you can incorporate that as well.
2. Every time an advertisement comes on TV, get your butt off of your couch, do 10 of each and then sit back down.

Workout over! Don't tell me you can't do that?!

Think about it...an advertisement comes on every 10-20 minutes so you'll have done 30-60 reps over the course of an hour. That's probably a lot more than most people are doing at the moment, doesn't cost a penny, takes no time out of your day whatsoever...AND...You can still watch your favourite TV show!

If you're a little fitter and you're worried that this won't provide enough of a challenge then try this instead:

1. Pick the same 3-4 exercises (or others, as it suits).

2. Whenever an advertisement comes on, get your butt off the couch, perform 10 of one, move to the next and the next, and the next and continue the circuit until the adverts are finished (on average 3 minutes). YOu can add some Dumbbells for more of a challenge.

I guaranteed you that you'll get an amazing workout if you do this just once. Do it throughout the evening and you'll be stunned at how much work you've done.

Here's a bonus tip for you....try hiding the remote control...retro TV! You actually have to get up off the couch to change the channel...think of all those serendiptity squats! (she says, with a wicked smile!)

So, there you go, the ultimate indoor cabin fever busting workout!

Beat the Winter Blues!

2010-01-18T15:34:00.001-07:00

Get Light and Lively to Beat Those Winter Blues!

Picture this: you’re sitting in your house, contemplating how high your gas bill is and how much it will cost to pay someone to shovel the mountains of snow that covers your once green lawn, or, if you don't have snow, then watching the rain pour down. Added to this, there is the stress of being in the middle of a pounding economic downturn with job losses and belt tightening all around. Besides having lots of things to worry about, there’s not a lot to do when it’s ten to twenty below outside – it can be downright lonely and depressing. It’s a one-two punch that nobody wants!

According to the Cleveland Clinic Department of Psychiatry and Psychology, “Seasonal depression, which affects between 4 and 6% of the population, often called seasonal affective disorder (SAD), is a depression that occurs each year at the same time, usually starting in fall or winter and ending in spring or early summer. 10 to 25% may suffer a more mild form of “winter blues” or ‘cabin fever.’”
One recommended and proven method you can use to help prevent the onset of SAD or lessen its symptoms is…yes, the dreaded E-word…exercise! It's an important part of beating winter stress and, whilst I'd love to tell you otherwise, by including a little of it every day, you will find tremendous improvement in your attitude and demeanor. When you engage in a good aerobic workout, you get your heart pumping which releases endorphins into your system. Endorphins are the natural feel-good hormones, which not only make you feel happier and less stressed, but give the body more energy.

It doesn't have to be a lot, it doesn't have to take all the time in the world, it just requires that you do it consistently and with the right intensity to get results. You don't need a lot of equipment, you don't need to join a gym and you don't even need to hire an expensive trainer. You just have to get off your butt and do something.
That's how simple it can be! In fact, you don't even need to leave your living room or miss a single minute of TV.

Tomorrow...the “get your butt off the couch workout”!

50 Tips to Not Gain Weight In Winter (Part 5)

2010-01-16T14:36:00.003-07:00

Ok...you ready for the final 10??

41. Substitute nonfat or low-fat dairy products such as milk and cheese for whole-milk dairy products. If you are not used to non-fat products, make the transition by starting with the reduced fat products first.

42. Who says you can’t have your cake and eat it too? For moistness with less fat, substitute equal amounts of applesauce for oil.

43. Satisfy your sweet cravings with low fat goodies such as angel food cake, frozen juice bars, diet jellies and puddings, fresh fruit, biscotti. Make them yourself or read the labels to ensure they are high sugar products instead!

44. Choose only the leanest cuts of meat and trim all visible fat before cooking.

45. Remove the skin from chicken before baking or broiling, if you are the kind who enjoys it…once it is cooked and all crispy, it gets more difficult to throw it away!

46. Try to get at least 5 servings of fruit and vegetables each day. They are not only rich sources of vital nutrients; they are also rich in fibre. So when you fill up on low-cal fruits and veggies, you’ll have less room for fatty foods.

47. Do give into cravings occasionally. Struggling against urges is a sure-fire path to a binge. Try managing your craving with a small serving.

48. Snack regularly; just do so intelligently with low-calorie and/or high fibre foods, instead of cookies and cake.

49. Become a fat sleuth. Read food labels faithfully and select those that contain no more than 3 grams of fat for every 100 calories.

Lastly....and definitely not the LEAST....

50. Above all else, maintain a positive attitude. If you believe in yourself and your ability to get into shape, you’re half way there!!!

So, there you have it!! 50 Tips to help prevent winter weight gain....I hope you have discovered at least one tip that will assist you with your weight loss or weight maintenance goals!

50 Tips to Not Gain Weight In Winter (Part 4)

2010-01-15T13:15:00.001-07:00

Ready for another 10 tps to help you keep slim this winter???

31. Treat yourself to a gift every time you lose 4 or 5 pounds to make you feel special. Just be sure it’s not food!

32. Never shop on an empty stomach. All those fattening goodies will be especially irresistible when you’re starving.

33. When alcohol is served at a party or restaurant, opt for a white wine spritzer, as it cuts the calories and alcohol in half.

34. Invest in a food scale. That way, when a meal calls for a certain amount of meat, chicken etc., you’ll be right on the mark! No more portion distortion.

35. Aim for a small but steady weight loss-you’ll be more likely to succeed and maintain your goal.

36. Weigh yourself in the morning is best, or at the same time each day.

37. Don’t forget to exercise. Regular workouts burn lots of calories and rev up your metabolism so you’ll lose weight more easily; they also help to firm up flabby areas and contribute to overall fitness. So don’t rely on dieting alone to get slim!

38. Cut down on fast foods. Most give you more fat and calories than you’d imagine. Even salad bars can be loaded with hidden calories.

39. Find a diet buddy, or join a diet club. You’ll get support and encouragement just when you need it most.

40. Sauté meat and vegetables in chicken broth or wine (most of which burns off during cooking) rather than oil.

Despite the fact that many of these seem "obvious", it is surprising how many we DON'T do on a daily basis!

See you tomorrow for the last 10 tips to avoid winter weight gain...

50 Tips to Not Gain Weight In Winter (Part 3)

2010-01-14T12:04:00.002-07:00

I hope you are finding some of these tips to avoid winter weight gain are like light bulbs / "aha!" moments!

Often times we think we are "really trying" and don't realize that it is the small things that we do on a daily basis that really count. In other words, we all focus on the big night out and blame it for weight gain, but it is the everyday bad or unconscious habits (i.e. eating the food off the kids' plates :( ) which are really the bad guys, in terms of accumulated fat storage. With that being said, here are another 10 tips:

21. Dining out? Order a la carte or an appetizer size. A full meal is often far more than you need, especially if you have nibbled on bread, had some wine etc. If it is set in front of you, more than likely you will eat it all!

22. Cultivate thinner friends! If you have friends who are on “see food” diets, it is more difficult than with those who don’t focus on food. Be mindful of friends or relations who sabotage your weight loss efforts. Often times, those who are unable to commit to a program themselves will put obstacles in your way to prevent you from achieving your goals. Sad…but true.

23. Avoid using heavy sauces, stuffing or topping when dining out; order them on the side or leave them off. How many times have you ordered a healthy salad to find it dripping with salad dressing…undoes all the good of eating a salad, doesn’t it?

24. Be forgiving of dieting slipups. Simply resolve to do better next time, but don’t give up altogether.

25. Always leave something on your plate. This fosters a sense of self-control.

26. Satisfy your sweet tooth with fresh fruit; not cookies, cake or candies.

27. Be wary of packaged “diet” foods. Many have more calories and sodium than “ordinary” foods. Check labels before you buy. That “fat-free” yogurt, for example, is often loaded with sugar to compensate for the lack of fat.

28. Skip the seconds - once is definitely enough when you are trying to watch your weight!

29. Put your fork down between each bite. This habit will help you eat more slowly and, ultimately, less.

30. Eat on smaller plates. What looks like a skimpy serving on regular dinner plates will seem like a feast on a smaller one.

See you again tomorrow for Part 4 of the "no winter weight gain" strategies!

50 Tips to Not Gain Weight In Winter (Part 2)

2010-01-13T12:37:00.003-07:00

Ok...ready for another 10 tips to prevent winter weight gain and spring regret??

     11. Popcorn makes a filling, healthy snack. But be sure you eat it plain-that means no salt or butter, or if   you must, a little of either.


     12. The taste of something sour, like a pickle (just watch the sodium levels) or unsweetened grapefruit juice, can put an end to hunger pangs, especially when you’re craving something sweet.

     13. To avoid eating too fast, eat with chopsticks. After a while, you’ll find yourself eating more slowly, even when you use a fork.

     14. Cut down on sodium. Excess salt makes you retain water and it also promotes high blood pressure.

     15. Know why you’re eating. A bad mood can trigger a binge, but if you’re aware of the tendency you’ll be better able to cope. Try lying down and doing some Crunches or Push Ups....you'll boost your "feel good" hormones...so that bad mood might just disappear!

     16. Cook enough for just one meal. When you have leftovers in the fridge, it’s hard to resist eating them after dinner or while you are trying to put them in the fridge. Or make an announcement that leftovers are for the next day's lunch...

     17. Occasional treats help fight feelings of deprivation and possible binges. Allow yourself a thin slice of cake, a couple of cookies or a small amount of candy (or whatever your vice is) once a week.

    18. Develop your interests in things other than food to prevent over-eating from boredom.

    19. Don’t eat while you’re doing something else. If you munch while watching TV or reading, you’re apt to eat too much. It laso creates a habit and signal. Your body starts to tell you, "When I watch TV, I eat."

     20. Going to a party? Don’t go on an empty stomach. The festive atmosphere and omnipresent food can lead to dietary disaster.

Tomorrow, another 10 tips!

50 Tips to Not Gain Weight In Winter (Part 1)

2010-01-12T15:09:00.002-07:00

Over the next 5 days, I am going to give you 10 tips to help you not be a "victim" of winter weight gain!

If every year you put on weight over Christmas and New Year and it keeps snowballing - until you look like a snowball.- then these tips will help get you on track and make inroads into losing some of that weight or, stop the weight gain cycle.
Here we go....

Realize you are trying to take control of your weight for yourself, not for a boyfriend or a wedding, for example, and you’ll have greater success.
Stay away from crash diets. Diets of at least 1200-1400 calories a day are far healthier and lead to long-term weight loss.
Avoid skipping meals. You’ll find yourself so famished you’ll probably go off the diet in desperation!
Cut down on the amount of fat you use in cooking. Use a non-calorie cooking spray instead of butter for sautéing.
Try flavouring salads and vegetables with fresh lemon juice. It adds zip without fat and calories.
Flavour your meal with herbs. Try scrambled eggs with chives, dill sprinkled on broiled fish, or a dash of cumin to add Mexican flair. The sky’s the limit.
Don’t overdo coffee, tea and caffeinated beverages. They can make your anxiety level skyrocket, and when you’re out of control, you’re apt to overeat.
Drink lots of water. Try to drink at least 8 glasses a day. It’s good for the kidneys and will help you feel full, as well as hydrating that parched skin that has been exposed to forced air and electric heating.
Eat more fibre-rich foods. Wholegrain breads, cereals, fresh fruits and vegetables are not only filling, they’re also loaded with nutrients.
Sip some soup. A cup of soup before a meal helps you eat less and warms you up, as you are inclined to eat more when you are cold.

Stay tuned for another 10 tips tomorrow!

Is it Low Fat? Is it Low Cal?

2010-01-05T14:34:00.001-07:00

I don't know about you, but I have been fascinated with the information on the Vancouver Sun's Fatabase!

Actually, the whole Rate Your Plate series is extremely interesting and informative. If you haven't had a chance to look...go take a look - Vancouver Sun Fatabase.

If you are anything like me, you try to make good food choices and look for all the words that tell you right away that the meal is going to be calorific! Words like "deep-fried" are pretty obvious, but anything that is in a cream base has several names. So, go to the site and look up some of your favourite meals that you order out. Some throw a few curve balls!

Take Caesar Salad. It's a salad...right??? Think again! At some restaurants they take an inherently healthy food and slather it in a high fat dressing as well as throwing in some other high fat additions. You might want them to hold the dressing and go with a basic vinaigrette to make it the healthy meal that it should be!

Forewarned is forearmed...as some famous person once said!

Rate Your Plate!

2010-01-02T11:28:00.001-07:00

Ever wondered what the calorie and fat count was in your favourite foods in your favourite restaurants??? I always have clients and people asking me, "How do I know what the best restaurant and fast food choices are?" What is a low fat food? What is a low calorie food? What are the best salads to eat?

Well, the Vancouver Sun has produced a data base of restaurants and their menus so you can look up the nutrition details and bascially decide what you want to eat before you go...no more guesswork! If it is a scheduled Treat Day or you don't want to blow your Healthy Eating or Weight Loss Plan, this "Fatabase" will surely help. Unfortunately this is BC based, but the Chain Restaurants are going to be more or less the same everywhere and let's face it so are a lot of the menus and foods in a lot of other restaurants.

I have had a lot of fun this morning searching for different foods...some literally leave your mouth gaping! Definitely a few surprises!!!!

This... OR This....

Here is the link: Fatabase

Have a look and tell me what you think!

The Year Ahead

2009-12-31T22:45:00.000-07:00

Happy New Year!

I am looking forward to offering fitness tips, low fat and low calories recipes, the latest health and fitness news, fitness routines and lots of idea on how to make 2010 the year you achieve your fitness and nutrition goals and look and feel your best!

Make 2010 the year you do it! Remember...I WILL....and YOU WILL!!!

Will or Want in 2010?

2009-12-28T19:35:00.000-07:00

With a matter of days to go until the start of 2010 and a new decade, you've probably started thinking about your New Years Resolutions and what it is YOU want to change next year...

Most people want to make some kind of change or difference to themselves or their lives, but very few actually achieve their goals. Why is this? Well, it's simple... Because they 'want'...
'Wanting' is like 'hoping' - the chances are slim that it will materialise.

How many times do you hear people saying;

'I want to lose weight'

'I want to be rich'

'I want to be fitter'

'I want to be famous'

'I want to change careers'

Remove the 'want', replace it with 'hope' and what do you have? A half-hearted idea that more than likely will amount to NOTHING! ZERO change!

To make something HAPPEN you have to WILL it to.
Pick a goal you want to achieve in 2010.
Say out loud 'I want to -------- in 2010'

Doesn't carry much weight or conviction does it?

Now say out loud 'I WILL ------------ in 2010!'

There you go, a positive, determined statement that will get you noticed by others.

If you say to your family and friends 'I want to lose 10 pounds in January' they'll more than likely listen for a second and then move on to another topic of conversation, treating your statement as a passing comment.
Say 'I WILL lose 10 pounds in January!' and suddenly you have their attention. Rather than brush it aside they're more likely to question your comment: "How? Doing what? Really? That's great!"

You see, WANTING is not enough I'm afraid.
Yes, wanting SOMETIMES gets, but only if you're lucky.
By WILLING something you make your own luck HAPPEN.

STOP making a list of 'WANTS' and instead go for the 'WILLS'.
With all the doom and gloom around this year, bring change and make 2010 a positive, uplifting experience.

Write your own list of WILLS and forget the short-lived New Year Resolutions!

A Happy and Healthy Christmas!

2009-12-24T09:05:00.000-07:00

Christmas Eve....the days seem to fly past in the last week before Christmas!

Still got Christmas Day, big dinners and lots of delicious food on hand?? Allow yourself to enjoy the day and the season for what it is...don't go overboard and you'll get through the Christmas period without being a statistic - another member of the "Seasonal Seven" Club! Seven pounds is the average that most people gain from the beginning of December to January. So, get a head start on your New Years resolution (improving eating habits is one of the top resolutions!) and start eating better and smarter...TODAY!!!

Best wishes to you all!!!!

How to Have a Low Cal Christmas - Part 3

2009-12-18T08:59:00.001-07:00

So perhaps you are somewhere where you didn't bring anything or you have "no control" per se, of what you see in front of you? Below is a list of things to help you make wise decisions when a buffet is loaded with food. Sure having one or two of those decadent mini-quiche is ok and so are a few nuts...but keep that up all night and the next night and those jeans you love may just start to get a bit tight!

Bruschetta - This is usuually pretty inocuous. Tomatoes, herbs, garlic and a spot of olive oil on some lightly toasted bread...a much better choice than some cheesy appetizer!
Angel Food Cake - If this features anywhere it is the fat-free version of cake. It still contains sugar, but the bad fat guy is absent. Be mindful if it is iced though. Try topping it with fruit and eliminating the icing.
Shrimp/Seafood - There's a whole platter of yummy shrimp sitting there?? Go for it! (Unless you have cholesterol issues, then you need to monitor your amount) Even with the cocktail sauce, it is high in protein and a great low-cal alternative to fried wings, sausage rolls or fatty pastrami!
Vegetables - We know you aren't a rabbit, but the raw vegetables or green salads are good fillers. Fill up on some vegetables and you won't have as much room for all the fatty fare! Just be mindful of the dip if you don't know who what's in it!
Spritzer - Halve your drinking calories by mixing equal parts soda water and your favourite wine. Not only do you have a "sparkling" beverage, but you saved yourself a whole lot of calories!
Lean Meats - Cold or hot chicken or turkey is often served up with the skin on. Get rid of the skin and you eliminate most of the fat and whole lot of calories. Go for the leaner cuts of rost beef and if there is fat-free ham, dig in! (you may need to ask the hostess or servers if it is, of course).
Fruit - Many holiday tables include fruit salad or slices of fruit. It makes a refreshing alternative to a lot of heavy desserts. Can't go past the dessert menu? Have a tiny piece of something you like and add the fruit to top it or on the side to satisfy that sweet tooth.
Pretzels - If you arrive at a function hungry and all you see is potato chips, nuts and pretzels, go for a handful of pretzels. 20 skinny pretzels or mini-twists are only about 100 calories. Throw a few nuts in there and wait a bit and you will find you have taken the edge off your hunger!
Salsa - Like bruschetta topping, it is mostly tomatoes. Be mindful of what you are dunking in it though. Stay away from the tortilla chips...try dipping your vegetables in it. I love the little carrots and peppers dunked in salsa.
Water - You knew that was going to come in here somewhere, didn't you??? Throughout the party make sure you drink plenty of water. It not only helps fill you up, but dilutes both the alcohol and the salt that features highly in a lot of snack food.

Hope these tips help you get through the parties and the celebrations unscathed!

How to Have a Low Cal Christmas - Part 2

2009-12-17T17:15:00.004-07:00

Can't find anything to eat other than those cute little mini-quiche, sausage rolls, cheese and cheese balls? Why not bring a plate of raw (or lightly steamed - enough so they are still crunchy but a bit easier on the digestive system!) vegetables - I like carrots, celery, cuccumber, snow peas (used a lot in Asian cooking), mung bean sprouts, peppers and the cruciferous vegetables (broccoli, cauli, etc). Want a real festive touch? Try cauliflower, broccoli, snow peas, and red and green peppers! Then add the Creamy Dip or some delicious Festive Hummus....sure to be a party favourite!

Vegetables with Creamy Dip
This simple recipe makes a fast, healthy snack that's a good source of protein and calcium. The yummy dip makes you feel full and eliminates that hollow-bellied feeling after eating all those veggies!

Here's what you need...
• Assorted vegetables (as above)
• 1 cup non-fat cottage cheese
• 1 tablespoon non-fat yogurt
• 1-2 tablespoon Knorr-Swiss Leek Soup Mix (or other flavour, depending on your taste)

1. Put all the ingredients in a blender and mix until smooth. Best left in refrigerator for a couple hours for flavours to blend.
2. Arrange the vegetables on a plate or platter or make veggie kebabs...they make a great display and can be colour co-ordinated depending on the occasion!

Nutritional Analysis per whole recipe: 163 calories, 0g fat, 8g carbohydrate, 1g fibre, 31g protein.

Festive Hummus
While the red and green speckles give this homemade hummus a jolly look, it's the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings
Here's what you need...

1 (15 oz) can garbanzo beans (or prepared at home in advance)
1 Tablespoon tahini or peanut butter, if you prefer or can't find tahini
1 Tablespoon olive oil
1 Tablespoon lemon juice
1 Tablespoon water
2 garlic cloves, mashed
2 teaspoons soy sauce
4 sun-dried tomatoes
1/4 cup basil leaves or cilantro leaves (my personal favourite!)
Throw all the ingredients in a blender and combine until smooth.

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fibre, 2g protein

Who says eating healthy has to be boring!!

How to Have a Low Cal Christmas - Part 1

2009-12-16T10:53:00.002-07:00

FOOD!!! If there is nothing that signifies the holiday season more than the delicious assortment of food available, well, I'll eat my hat! How do you manage to eat "low cal" when there is so much good food and temptation put in front of you?

Today we will look at a few sweet alternatives. For me, either offering to bring a suitable snack or dessert helps. For example, use the Pumpkin Pie recipe (from October's recipe blog) and bring a bowl of Banana Whip to add the finishing touch. Or bring a big plate or bowl of fruit and bring the Creamy Dip or some low-fat chocolate syrup to dip the fruit in. Can't pass up the Rum Balls or Chocolate? Bring some of the Heart Happy Truffles and even the sweetest tooth will be satisfied!

Fruit with Creamy Dip
This simple recipe makes a fast, healthy snack that's a good source of protein and calcium. The fresh fruit, non-fat cottage cheese, yogurt and natural honey blend with great flavour and texture. Here's what you need...
• Pears, apples or other sliced fresh fruit (you may need to squeeze a bit of lemon juice over to prevent browning, especially if the fruit is going to sit for any length of time)
• 1 cup non-fat cottage cheese
• 1 tablespoon non-fat yogurt
• 1 tablespoon runny honey (depending on your taste)
1. Put all the ingredients in a blender and mix until smooth. Can be served immediately, but best left in refrigerator for a couple hours for flavours to blend.
2. Arrange the fruit slices on a plate and spoon the cheese mixture over the pears. Garnish with runny honey or cinnamon, if desired. Or arrange fruit on a platter with a bowl of dip in the middle with a spoon so guests can serve themselves. Or, make fruit kebabs...they make a great display as well as a healthy dessert!
Nutritional Analysis per whole recipe: 212 calories, 0g fat, 25g carbohydrate, negligible fibre, 30g protein.

Banana Whip
Like Cream? Try topping your dessert with Banana Whip: Beat 1 egg white until foamy. Add in 1 mashed banana, 1 tbsp icing sugar and 1 tsp lemon juice until stiff peaks form. Use like whipped cream. Makes 4 servings of 39 calories each.

Heart Happy Truffles
Truffles are the simplest of candy to make; cream, chocolate, and time is all it takes to create something blissfully elegant, decadent, and delicious. However, besides chocolate (which, as we know, the darker the better) they also contain various other high calorie and low nutritional items. So this year, make your loved ones some healthier, lower fat, but still pretty tasty truffles...only about 30min from start to finish, with no ‘special’ ingredients required! Servings: 20 Balls
Here's what you need...
• ½ c mashed potatoes (just plain old potatoes, mashed...yes, you read that right!)
• ¼ c natural peanut butter (works fine with almond or cashew butter)
• 1/8 c honey
• 3 tbsp cocoa
• ½ c raisins or craisins, chopped
• 1 tsp flavouring (vanilla, brandy, rum, or any flavour you like – can even substitute 1-2 Tbsp liquor such as Amaretto, Brandy etc)
• ¾ c of combination of or one of the following: ground almonds, finely ground oats, coconut, flaxseed, ground peanuts...use your imagination and flavour preferences
• 2/3 to 1 c icing sugar (enough to make it a stiff dough)
1. Combine it all and roll into walnut-size balls. ( If the dough feels sticky, you can put it in the fridge to harden up before shaping). You can roll them in extra cocoa, chocolate hail, coconut or chopped nuts before or after shaping and refrigerating. Makes 20.
Depending upon the add-ins, the nutritional analysis may vary. I have based the nutrition content on my version: I use ¼ c ground almonds, ½ finely ground oats and 2 tbsp ground flaxseed and roll them in cocoa.
Nutritional Analysis (per ball): 88 Cal, 3g Fat, 14g Carb, 3g Protein, 14mg Sodium, 2g Fibre

Healthy eating doesn't have to be hard...it just has to be planned!

Nuts about Nuts??

2009-12-06T09:08:00.000-07:00

Before you go dipping your hand into the Christmas Nut bowl, it may pay to know the nutritional content of this holiday staple. Sure nuts are nutritious and tasty, but they are also high in fat (albeit good fat) and calories. So, if you are using it as a pre-meal snack, you may want to think twice about how many you plan on eating.

For 1 oz (28g):
Almonds (24 nuts/oz) - 160 cal, 6g protein, 14g Fat (1g Saturated, 9g Monounsaturated, 3g Polyunsaturated), 4g Fibre
Brazils (6 nuts/oz)- 190 cal, 4g protein, 19g Fat (4g Saturated, 7g Monounsaturated, 6g Polyunsaturated), 2g Fibre
Cashews (18 nuts/oz) - 160 cal, 4g protein, 13g Fat (3g Saturated, 8g Monounsaturated, 2g Polyunsaturated), 1g Fibre
Hazelnuts (20 nuts/oz) - 180 cal, 4g protein, 17g Fat (1.5g Saturated, 13g Monounsaturated, 2g Polyunsaturated), 3g Fibre
Macadamia (12 nuts/oz) - 205 cal, 2g protein, 21g Fat (3g Saturated, 16g Monounsaturated, >1g Polyunsaturated), 2g Fibre
Peanuts (28 nuts/oz) - 170 cal, 7g protein, 14g Fat (2g Saturated, 7g Monounsaturated, 5g Polyunsaturated), 2.5g Fibre
Pecans (19 halves/oz) - 200 cal, 3g protein, 20g Fat (2g Saturated, 12g Monounsaturated, 6g Polyunsaturated), 3g Fibre
Pistachios (49 nuts/oz) - 160 cal, 6g protein, 13g Fat (1.5g Saturated, 7g Monounsaturated, 4g Polyunsaturated), 3g Fibre
Walnuts (14 halves/oz) - 190 cal, 4g protein, 18g Fat (1.5g Saturated, 2.5g Monounsaturated, 13g Polyunsaturated), 2g Fibre

Obviously, the closer to the natural state you eat your nuts the better - no salt, oil or flavouring. Eating the nuts in the shell are a wee bit messy, but they require more work and so you are inclined to eat less. You can't just toss a handful of those in your mouth!

A Desire to Lose Weight and Get Fit?

2009-11-30T15:01:00.000-07:00

A lot of us say we "want to lose weight" or we "want to get fit", but the bottom line is your level of DESIRE. The essence of your fitness success is directly related to your level of DESIRE to be fit, lean, healthy and full of energy. No other factor is as important as this one, because unless you really DESIRE something (which is the true strength of your will), everything else is secondary.

If it is your DESIRE to be as fit or as trim as you want to be, you will make every effort to not only find the proper guidance, instruction and support to help you achieve what you DESIRE, but make every effort to make use of what you have sought out.

You will know when you are on the right path because it will just 'feel right'. Of course there may be some doubts or questions along the way, but as long as your DESIRE is foremost in your mind, you will move forward and make progress, even if it is not as fast or as easy as you thought!

A key ingredient in your DESIRE to be fit or slim or healthier, is telling yourself that you can achieve fitness success regardless of family history, personal history, previous experiences, your hectic daily schedule, knowledge of exercise, nutritional challenges, current physical & emotional state, work and family time constraints.

Once you learn that fitness and weight loss does not mean you will be 'living in the gym' for the rest of your life or eating plain lettuce and canned tuna everyday - you will know that your fitness and weight loss success lies within you. It is one of the less obvious gifts that comes with the gift of life itself. The ability to be more fit, leaner and healthier than you are today is the inherent tool you've been given to protect the one life you have been given.

Remember, it is not about 'killing yourself' to look good in the mirror. Its about feeling good about yourself whether you are looking in the mirror or not.

No Time to Exercise?

2009-11-22T17:21:00.002-07:00

I have not written a post for well over a week now. Why? Well, I say because I didn't have the time, which, when I think about it, is the same excuse a lot of people make for not exercising. Did I really not have the time??? Actually, it is really more than I didn't make the time because I allowed myself to put that time into other things.

Just like exercise, I could have broken up writing this blog over the day or a few days, or spent 10-20 min and written a short one. Sometimes I know I spend so much time "thinking" about what I am going to do instead of just DOING IT!! Analysis Paralysis!!

The point I am trying to make is that having no time to exercise is often just a perception. Uusually it is just a metter of fitting it in somewhere in your day. It doesn't need to fit in at a specific hour or for a specific time...it can fit in at intervals throughout the day. 3 ten minute sessions over the course of a day will add up to 30 minutes. Many experts agree that 30 minutes is the minimum amount of exercise people should get each day.

So, let's stop talking ourselves out of doing things we know we should be doing (whether it is exercise or writing blogs) by saying we are too busy....make it important enough to make the time, be it in increments or all at once!

How Often Should I Weigh Myself?

2009-11-06T23:16:00.002-07:00

This is a somewhat controversial question. Some professionals believe that daily weigh-ins are 'obsessive' and can lead dieters to become obsessive about their weight. They are of the opinion that weekly weigh-ins are ample and that you should not worry about the scale, but rather how you feel. I agree that the scales aren't everything, I always remind my clients that the scale isn't the be all and end all, it is just another feedback tool, besides how your clothes fit and how you feel.

However, I have always been a great advocate of daily weighing. Why??? Because it gives you instant feedback on foods that may make you retain water or cause constipation, etc. It also reflects your activity. Done a particularly tough workout and found your muscles feel heavy and swollen? You will also find you weight more on those days too! If you weight yourself every Monday and Monday just happens to be the day after you ate Chinese Food or the day before your "time of the month" then the reading is not really a true reflection of your weight.

I usually suggest my clients record their daily weight on a graph. You will soon see if the line is going downward (if weight loss is your aim) or is staying stable (if weight maintenance is what you are trying to achieve), even if there are some ups and downs along the way!

A recent study supports this as well. Dieters who weighed themselves daily were more likely to not only lose the weight...but, most importantly, KEEP IT OFF!!! The results were even better when combined with social support - online training forums, group training, personal training and friend and family support.

So, drag out the graph paper and get started!!! (Nude weight first thing in the morning is probably the most accurate).

Healthy Halloween! (Part 2)

2009-10-28T14:09:00.001-06:00

The Calories in Disguise
Beyond the fun-size (and therefore calorie-controlled) candies, several Halloween treats are big calorie bombs. Be on the lookout for these surprisingly high-cal Halloween treats, which can add up fast if you let your guard down, especially if you are on a calorie-controlled plan!

TRICK: Pumpkin Flavoured Baked Goodies
Pumpkin itself is a healthful food. Plain pumpkin puree contains vitamin A and fiber and a small amount of calories. But, pair it with sugar, cream cheese frosting and butter and you’ve got a high-cal treat dressed up in a healthy-looking orange outfit!! Restaurants and coffee shops are devils in disguise...promoting their pumpkin scones, muffins, donuts and breads, which can contain up to 630 calories per serving. Don't let "low-fat" versions trick your either; low-fat is not the same thing as low-calorie. Your best bet is to avoid all of these pumpkin treats, unless you look up the nutrition facts before you bite and decide that it can fit into your day. Homemade treats, frequents at parties and offices, aren't necessarily better either, so be careful!
TREAT: You can bake your own pumpkin treats using less sugar and fat, plus whole-grain goodness. Use a mini muffin tin to help with keep your portions in check and steer clear of these seasonal baked goods!

TRICK: Hot Beverages
Sometimes there is nothing more enjoyable than sipping a hot drink on a crisp fall day. Many coffee spots offer special seasonal beverages during the holidays. While plain coffee is low-cal, seasonal lattes and drinks contain a lot of sugar, and most boast a heavy dose of cream, too. A medium pumpkin spice latte with whole milk is 410 calories at Starbucks, and its competitors don't do much better. As liquid calories do not aid in fullness or satiety, these calories probably are not worth it!
TREAT: Order a smaller drink and lighten the load by requesting fat free milk and holding any whipped topping. Like the spicy taste?? Freshly brewed chai tea can be a great alternative that is virtually calorie-free, but look out for blended drinks that are ready to serve; they often contain cream, syrups and lots of added sugar. Or, ask for hot water and a teabag of chai tea (black tea with spices) with some low-fat milk on the side!

The most important thing to remember during the Halloween season is to "peak under the mask", and think before you bite! Think about what these seasonal treats are doing for your body and put your label reading skills to work so you can stay in control of your choices.

Healthy Halloween! (Part 1)

2009-10-27T15:54:00.002-06:00

I don't know about you, but having all that candy on hand to give to all the Trick-or-Treaters, can just be a wee bit too much temptation! Sure, it's fine to indulge a little, but how many of us find it hard to stop at the "little". One fun size chocolate bar becomes two and so on. Fine if you have worked that into your menu for the day or planned for a little indulgence, but more often than not, they just kind of disappear down your throat!

To help keep temptation out of your way, here are a few suggestions for all the ghosts, princesses, pirates and goblins that come knocking at your door:

• Individual packets of dried fruit, raisins, nuts, peanuts

• Peanut-butter crackers, cheese crackers, pretzels

• Fruit juice boxes

• Individual pudding packs

• Sugarless bubblegum or chewing gum

• Buttons, pins, spider rings, trinket jewelry, bracelets, friendship rings, hair barrettes, ponytail holders, shoelaces

• Home-baked goods (labeled with your name and address)

• Money

• Tiny plastic animals, figurines, finger puppets, whistles, balloons

• Halloween stickers, coloring books, puzzle books, pencils, erasers, note pads, etc (there are so many novelties available these days)

So what do you do with all the "loot" that makes it home???

In terms of dental health, nibbling on a piece of candy here and there will continually bathe the teeth in sugar and acid. This repeated exposure is likely to cause tooth decay. The best idea is to let your children eat as much candy as they want at one time and then make sure that their teeth are thoroughly brushed and flossed.

Set a limit on how long the candy stays around. For example, any leftovers get thrown away after 5 days, or whatever you decide. This not only will get them back on a healthy schedule but will remove the tempting goodies from you, too! (hint, hint!!)

Tomorrow we will look at the expense of all the "adult treats" available at this time of year...

The Gift of Fitness (Part 3)

2009-10-21T08:50:00.001-06:00

Okay...if you really want to splash out a bit more, here is a list of some pricier fitness gifts!

$25 - $50

Higher quality Stability Ball
Online Personal Training Program (custom designed for the gift recipient)
Home Exercise DVD Package
Pilates or Yoga Kit (DVD, mat and some accessories)
EZ Lock Dumbbells
Dumbbell Rack with lighter weights
Basic Heart Rate Monitor
Kettlebells
Medicine Balls
A Personal Training Session
Gym Punch Pass
Athletic/Exercise Apparel
as in the lower range, there are a number of sport related items to choose from

Over $50

Gym Membership
Personal Training Pkg
Complete Dumbell or Barbell sets
Fitness clothing and shoes
Treadmills
Stationary or real "get out on the road" bikes
Elliptical Trainers
more expensive versions of the under $50 items or more of them! (I think you're getting the idea here!)

A gift that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make the recipient feel special - they'll know that someone cared enough to give them the opportunity to improve their health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another holiday season searching for the perfect gift only to end up picking up another gift certificate or calendar?

Surprise everyone this year and give the gift that comes from the heart and truly keeps on giving throughout the New Year and beyond. And don't forget yourself - you deserve the gift of fitness too!

The Gift of Fitness (Part 2)

2009-10-19T09:12:00.002-06:00

Believe it or not, there are countless gifts (besides Gift Certificates) to not only give current Fitness Buffs but beginners. Besides fitness apparel and shoes, there are several gadgets and gizmos that can make anyone from a Technophobe to a Grandmother happy!

Under $20

Resistance Band/Tube ( makes a great stocking stuffers and an especially valuable gift for a frequent traveler)
Dumbbells (depending upon the size, as DB are usually priced according to weight)
Jump Rope (makes a great stocking stuffer)
Exercise Mat (prices can vary greatly on these - some are more expensive than others!)
Home Exercise DVD
Sweat Bands, Head Bands, Running Gloves, Weight Lifting Gloves
Pilates Balls
Exercise Clothing
Pedometers (an inexpensive gift and great for walkers and beginners)
Sport specific items such as golf balls and tees, golf club covers, golf gloves, hand wraps for boxers, bike helmets, bike bells, biking gloves, skate guards, mouth guards, elbow pads, etc. etc. (I think you are getting the idea here...)
Healthy Cook Books

Loads of great gifts without spending a lot of money! Tomorrow we will look at some more expensive options...

The Gift of Fitness (Part 1)

2009-10-18T16:40:00.002-06:00

Well, it's that time of year again - the holiday shopping season will soon be upon us. Have you thought about what you are going to give those people on your "hard to shop for" list? Instead of another tie for your dad or music CD for your sister, why don't you give them a truly unique and invaluable gift? Give them the gift of improved health and fitness.

The gift of fitness is something that you can give to virtually everybody on your shopping list -- from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. And it's a gift that is invaluable. After all, who doesn't want to look better, feel better, and be healthier?

And, it's a gift that you can truly feel proud to give. When you give someone the gift of fitness, you are helping him/her open a door to better health (both physically and mentally). It's a gift that genuinely shows the recipient how much you care about their well-being. By giving the gift of fitness you are providing them with unlimited health benefits.

Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of many diseases and to warding off depression. Researchers believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem and increases stamina.

Certainly many people on your shopping list would find these fitness benefits incredibly invaluable. If the people on your list are like most of us, they've probably even mentioned how they want to drop a few pounds or just get in better shape. In fact, experts say that about 62% of North Americans are currently on a diet. By giving the gift of fitness you are helping provide them with extra motivation (which is one of the biggest obstacles in getting fit). They'll be more motivated to start an exercise program when given a gift that helps them immediately take action to kick-start their workouts (personal training gift certificates and gym memberships are especially good for helping with motivation).

Even if they are already fit and healthy, there are still lots of options for new and exciting gifts to add variety to their workouts or exercise regime! And of course, these are gifts you can give all year round too!

While fitness gifts are incredibly valuable, they don't have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Tomorrow I will show you some examples of what you can purchase!

3 Shortcuts for Fat Loss

2009-10-16T15:57:00.000-06:00

Did your eyes light up??? Here are 3 shortcuts for cutting unncessary and fat-producing calories from your diet:

Keep track of all the calories you take in by way of liquids/drinks (you may be quite surprised) - these are calories just the same as food calories - they can turn into fat just as easily as eating fries if you are over you daily caloric needs!
Cooking too much, putting too much on your plate & eating too much - ALL WITHOUT EVEN REALIZING IT !! Most people eat subconsciously - that is, without really paying attention to what they are doing. Hence, overeating becomes easy and regular. Start eating consciously - be aware of WHAT and HOW MUCH you are eating!
Eating when you are not hungry... HELLO !! - If you are not hungry - your body is telling you something "I don't need the calories, right now." Really make the effort not to eat out of boredom or eat just because 'everybody else is'!

Take control of these little things and there is no stopping you if you truly want to be foxy and fit!

The Turkey-Belly Busting Workout!

2009-10-11T21:30:00.002-06:00

Ok...so even if you didn't eat too much turkey or just too much in general, here is a workout that you can do anywhere and as many times through as you have time for! No excuses that you don't have equipment either...the only piece of equipment you need is the one you walk around in every day. Yep, a complete equipment-free, bodyweight workout that takes less than 20 min to do!

Bodyweight Circuit
-10 reps of each exercise
- rest 30 seconds at the end of the circuit
- go through it 3-5 times

1) Prisoner Squat (bodyweight squat with hands clasped behind head- pull your elbows back!)
2) Pushups (from toes or knees)
3) Lunges (hands on hips or across chest)
4) Plank - 20 second hold (start from your toes and drop to knees if need be)

That's it! Pretty simple, really. But, effective nonetheless. Why not get the family involved and see who can get through it the fastest??

Post your time to get through the circuit and you'll go into the draw to win the new "FitnFoxy 4 Week Fat Incinerator Program"!

Low Fat Low Cal Pumpkin Pie

2009-10-09T09:01:00.002-06:00

Fall and Thanksgiving bring Pumpkin Pie...I don't know about you, but I would definitely cross a bed of nails to get to it!! I am always telling myself "just one piece" and then proceed to slice slivers off until eventually I consume about 3 or 4 pieces. Pumpkin Pie is absolutely loaded with calories (anything that tastes that good has to be). BUT!!! I have a recipe here for a Crustless Pumpkin Pie, less calories and lighter with that same great pumpkin pie taste! Believe me...you won't miss the crust!

Crustless Pumpkin Pie (serves 8)
     Nonstick cooking spray
     1 x 15oz can 100% Pure Pumpkin
     1 x 12oz can evaporated Skim Milk
     3/4 c egg substitute
     1/2- 3/4 c sugar or sugar substitute, or half and half
     1/4 tsp salt (I don't use it, but some think it is better with it)
     1 tsp cinnamon
     1/2 tsp ground ginger
    1/8 - 1/4 tsp ground cloves
     1/4 tsp nutmeg
Beat together all the ingredients. Pour into an 8" pie dish sprayed with cooking oil.
Bake at 400F for 15min, reduce the temp to 325F and bake for 45min longer, or until knife inserted in centre comes out clean. Cool for 2 hr.
Nutrition Info (per serving): 120 Calories (150, if using sugar), 1g Fat, 21g Carbs (29g if using sugar), 7g Protein
The best part??? The fat and calories are low enough that you can have 2 pieces instead of the usual 1...just not all at once...of course! :)

Stop! Look! and Listen...

2009-10-02T13:50:00.000-06:00

Those words mean anything to you? For me, those 3 words are indelibly etched upon my brain…beginning about the time I was 5 years old and learning to cross the road. “Okayyyy...." you are saying..."and the point is???"

My point is...when it comes to the state of your health, remember those 3 words! Just like when you were a child, they were imprinted upon your grey matter through constant repetition with the end goal of keeping you safe. In the same way, they can also protect you from “harm” today.

STOP!…and appreciate your body for the amazing piece of work it is! Therefore, when you are about to eat…STOP…

LOOK!…at what you are about to subject that body to. Is what you are going to do going to benefit you or not? Will it assist that amazing piece of work in doing its’ job? Is there enough on your plate/in your bowl to satisfy you, or is there too much? Is it a snack or a meal? When was the last time you ate? Are you going to sit on the couch or walk the dog?

LISTEN…to the messages your body is sending you. Are you eating because you are hungry and/or it is your mealtime? Are you hungry because you ate nothing all day and suddenly emptying the contents of the fridge is #1 priority? Or, did someone really wind you up, tick you off, or made you want to cry and all you want is to crawl into a little hole and gorf down some comfort food? Have you had enough fluid today?…because, just maybe your body is really saying “I’m thirsty” and you misread the cues and eat instead!

Get the idea? I like to call it “conscious eating”. How often have you sat, or, even worse, stood in the kitchen, and eaten without really thinking about what you were eating, how much and, most importantly…WHY?!!!

Try it next time you go to eat something…the answers may surprise you!

Cardio and Weight Loss

2009-09-29T16:08:00.000-06:00

Do you ever notice how some women can do 6, 9 or even more hours per week of cardio and still have fat to burn, whereas others can spend a few hours a week and it burn the fat, no problem(don't you just hate THEM! - smile!)? I often have women telling me that they actually gained weight doing cardio!

Scientists think they have an answer to this. It appears that some of us are "Compensators" and some are "Non-Compensators". Turns out that cardio makes Compensators hungry. As a result, Compensators end up consuming more calories, all but wiping out their cardio efforts! Non-Compensators, however, do not seem to experience an increase in appetite.

If your cardio program is not working for you, check your post-exercise appetite level and calorie intake to see if you are a Compensator. If you are, you might be better off with a program of high-intensity resistance exercise and interval training!

Another Reason to Exercise!

2009-09-24T13:27:00.000-06:00

Exercise Minimizes Weight Regain By Lowering 'Defended' Body Weight
Exercise helps prevent weight regain after dieting by reducing appetite and by burning fat before burning carbohydrates, according to a new study with rats. Burning fat first and storing carbohydrates for use later in the day slows weight regain and may minimize overeating by signaling a feeling of fullness to the brain.

The University of Colorado Denver study also found that exercise prevents the increase in the number of fat cells that occurs during weight regain, challenging the conventional wisdom that the number of fat cells is set and cannot be altered by dietary or lifestyle changes.

These coordinated physiological changes in the brain and the body lower the 'defended' weight, that is, the weight that our physiology drives us to achieve, and suggest that the effects of exercise on these physiological processes may make it easier to stay on a diet.

Weight gain is, on the surface, remarkably simple, occurring when the calories consumed exceeds the calories expended. On closer examination, the process is remarkably complex. Laboratory, animals eat according to physiological signals that may suppress appetite or arouse the desire to eat. These signals are relatively weak in humans, as their intake is largely influenced by psychological, cognitive and lifestyle factors. After dieting, however, the physiological signals emerge to play a more substantial role in controlling intake. Being persistently hungry after losing weight with restricted diets is a big part of the weight regain problem. Most people are unable to ignore this physiological cue and are pushed by their biology to overeat and regain the weight they worked so hard to lose.

During feeding, the sedentary group preferentially burned carbohydrates while sending fat from the diet to fat tissue. This preferential fuel use stores more calories because it requires less energy to store fat than to store carbohydrates. In addition, burning away the body's carbohydrates may contribute to the persistent feeling of hunger and large appetite of the sedentary animals.
Exercise blunted this fuel preference, favoring the burning of fat for energy needs and saving ingested carbohydrates so that they could be used later in the day. Taken together, the exercise led to a much lower appetite and fewer calories ending up in fat tissue.

The researchers also found that exercise prevented the increase in the number of fat cells observed with weight regain in sedentary rats. In sedentary rats, a population of very small, presumably new, fat cells appears early in the relapse process. Small, new fat cells would not only accelerate the process of regain, but also increase fat storage capacity in the abdomen. It would also explain why sedentary rats overshoot their previous weight when they relapse.

Because this effect of exercise is a novel finding, further research will be needed to demonstrate that exercise is, indeed, preventing the formation of new fat cells early in relapse and not simply altering the size of pre-existing fat cells.

So...what does all this tell us??? What we have always claimed...exercise is an extremely important factor in not only losing weight, but KEEPING IT OFF!!

Belly Fat and Real Estate

2009-09-22T17:28:00.001-06:00

Body fat deposits are like real estate - it's all about location, location, location. When it comes to body fat, the last place you want it to live, is on your belly!
Each of us has fat:

1. In our bloodstream (called "triglycerides")
2. Just below the skin surface (called "subcutaneous fat")
3. In a layer of tissue located inside the belly that hangs out underneath the muscles of your stomach (called "omentum fat")

Since omentum fat is so close to your vital organs, it's property you want to unload! It intrudes (and greedily so) on all the other structures around it. It squishes the diaphragm and lungs (which makes breathing difficult), it squashes the kidneys and their blood supply AND because it stores fat that is quickly accessible to that most vital organ, the liver, it can cause those lousy cholesterol (LDL) and triglycerides to rise. And, greedy, greedy that it is...it also sucks insulin out of circulation, which makes your blood sugar climb (hello...diabetes!)
The good news?? As soon as you reduce waist-expanding omentum fat, your body starts seeing the effects (as does your reflection in the mirror and the notch on your belt). Once your body senses it's losing fat, your body's blood-related numbers -- the ones that the Doctor seems to want to know about -- cholesterol, blood pressure, blood sugar -- start traveling in a healthy direction.

How Long Should I Workout For?

2009-09-18T11:45:00.002-06:00

This is a question I am frequently asked. Thanks to the cardio-marathon mindset of the 80s (which we all lived through), most women are convinced they need to exercise for over an hour, seven days a week, to "get fit." Believe it or not, that couldn't be farther from the truth.

First and foremost, your nutrition is more important than your exercise habits when it comes to fat loss and longevity. If you run for an hour each day but still have a Danish for breakfast every morning and chips every night, you could be shortening your life span and increasing your waist size. To set the foundation for fat loss and fitness, stick with whole, natural foods, such as fruits, vegetables, nuts, fish, and protein.

For your exercise sessions, focus on quality and intensity, not quantity. By exercising three days per week for only 45 minutes per session (or less!), you can strengthen your entire body. Try multi-muscle resistance exercises for strength, and burn fat with short-burst interval training. Follow that up with stretches for tight muscle groups only, and you'll be finished your training session before you know it.

Spend the remaining four days of the week staying active and keeping your butt off the couch. Keep your body and mind busy with activities you love, such as walking with your dog, doing yoga, playing sports, jogging or running errands by bike or on foot.

Get Fit Quick!

2009-09-13T10:51:00.001-06:00

Okay, so you are going on holidays or you only have 10 spare minutes in which to do anything...never fear! Help has arrived. There is a Beginner Workout and a more Advanced Workout, that can be done any where and any time, no equipment necessary...other than the body you walk around in every day, of course!

Each of the workouts are to be performed circuit-style (one exercise after another until all 5 are completed). Try to get through it as many times as you can in the time you have.

Bodyweight Workout A (Beginner)
1. Hip Extension x 15 reps
2. Incline Push Up x 10 reps
3. Alternate Forward Lunge x 10 reps ea leg
4. Bicycle Crunch x 10 reps ea leg
5. Jumping Jacks x 30 reps

Bodyweight Workout A (Advanced)
1. Siff Squat (on Toes) with Calf Raise x 15 reps
2. Push Ups x 15 reps
3. Forward and Reverse Lunge x 10 reps ea leg
4. Plank Hold - 45-60 sec
5. Cross-Body Mountain Climber x 10 reps ea side
6. Squat Thrust x 10 reps

I was hoping to post the pictures to go with this, but for now, send an email and I can send you the pics!

How to Get Fat (Part 3)

2009-09-10T12:16:00.000-06:00

Needless to say, there are other factors which may influence both Energy Intake and Energy Expenditure. Many are things we cannot help and many are things we may need help with!

Other Factors Influencing Energy Intake (EI) or Energy Expenditure (EE)

1. Genetics (everyone in my family seems to gain weight easily, despite the exercise)

2. Thyroid problems (can be an issue with menopause)

3. Medication (certain medications can slow metabolism or make us feel hungry)

4. Disease (diabetes, Crohn's Disease, etc)

5. Slow Metabolism (often blamed but not as common as some would believe, but it does slow down as we age...darn!!!)

6. History of crash dieting (lose 20lb, gain 25lb, lose 30 lb, gain 50 lb...)

7. Early experiences (I never enjoyed gym at school /everyone laughed at me because I was fat...)

8. Age and gender (women have lower metabolic rate than men, which slows down as we age)

9. Fear of Failure (if I don`t try I can`t fail...)

10. Fear of success (I can hide behind my fat...)

11. Influence of pregnancy and menopause (both affect fat storage and fat distribution)

12. Smoking cessation (If I can`t put a cigarette in my mouth I will eat some candy instead)

13. Some prescribed drugs (anti-depressants, for example)

14. Seasonal Affective Disorder (SAD) (I feel too depressed...tired...lethargic...sleepy...)

All these factors listed in the 3 Part series have a role in body weight balance, but it is up to us to account for and balance these factors to either maintain weight or lose weight.

How to Get Fat (Part 2)

2009-09-07T16:56:00.000-06:00

Last time we looked at some of reasons that Energy Intake may be responsible for your weight gain. Today we will look at the role of Energy Expenditure and how it can help you get fat and gain weight!

Energy Expenditure

1. Sedentary job (I sit and I sit and I sit...)

2. Inactive transport to/from work (the bus, the car, the elevator, the escalator...)

3. Lack of 'planned' activity (I "should" go to the gym, for a walk, do some exercise...)

4. Lack of 'incidental' activity (take the elevator, not the stairs...)

5. Lack of awareness (burn calories by walking to a coworkers desk?? really???)

6. Wrong type of activity (I will stroll down to Burger King for lunch!)

7. Fatigue or laziness (I am too tired to exercise...)

8. Fear of crime (I can't walk/run in the morning/late at night...)

9. Environment/weather (it's raining/snowing/too hot/too cold)

10. Injury/incapacity (I hurt my big toe so I can't do anything)

11. The 'Foot-brain' gap (my foot doesn't reach my own butt...)

12. Childhood experiences (they used to laugh at me in gym class...)

13. Self consciousness (I am too big...I will go to the gym when I lose 20lb)

14. Discomfort (sweating makes me feel yechh! and it ruins my hair!)

15. Changes with Age (nothing like a hot flash in the middle of a workout...)

16. Family Commitments (I have to take my daughter to... and my son to...and make dinner...)

17. Influence of Holidays (isn't that why they call them holidays???)

Of course, some reasons are quite valid, but add up too many of them and they will seriously affect how well you can gain weight...and quickly!

Tomorrow...Part 3!

How to Get Fat (Part 1)

2009-08-25T10:59:00.002-06:00

Despite all the hype, it boils down to two things – energy in (food) and/or energy out (activity).
Read the daily presses and you’ll think the world is full of plots to make us fat. But, there are two mechanisms through which increases in body weight occur. These are either an increase in energy intake (EI) or food and/or a decrease in energy expenditure (EE), which is activity level, metabolic rate and heat loss.

Other factors such as drugs, genetics, age, gender, etc., can only have an impact through either or both of these mechanisms. Within each of these influences of course, there is a range of factors which can lead to weight gain (and therefore help influence weight loss).

Today, we will look at Energy Intake and the factors there that can help you get fat/gain weight!

Energy Intake

1. Too much fat (Do you want fries with that??)

2. Too much total energy (Supersize me!)

3. Too high energy density (high calorie foods - need I say more??)

4. Too many high Glycemic Index (GI) foods (high carbohydrate foods with low fibre)

5. Too little variety (the Brown Rice Diet anyone???)

6. Excessive hunger (too long between meals or related to 12)

7. Night eating (Well, I was good all day...)

8. Binge eating (I am sooo depressed...my pants don't fit!)

9. ‘Restrained’ eating (starve in public and pig out at home)

10. Social/holiday eating (It’s Christmas, my Birthday, my dog’s Birthday...)

11. Habitual eating (I always eat when I watch TV...)

12. Irregular eating (starve all day and then eat all night?)

13. Lack of awareness of eating ( one for the pot...one for the cook...)

14. Food intake and alcohol (this one speaks for itself!)

15. The ‘eye-mouth’ gap (I see, therefore I eat)

16. The ‘exception’ rule (Oh...this one doesn’t count...)

Any of or all of these can be reasons you may find you are gaining weight. Food for thought?

Next time we will look at the role of Energy Expenditure.

Portion Sizes and Serving Sizes?

2009-08-21T14:42:00.004-06:00

Did you know that less than 5% of the total population can gauge serving sizes correctly? Knowing serving sizes and understanding how much you should be eating is vital to not only losing weight but maintain weight as well.

People have a tendency to overestimate the recommended serving size and consequently may eat more than what the body really needs. So what is a serving size or portion size anyway? Health professionals use "serving size" to refer to the amount recommended by the United States Department of Agriculture (USDA) or Canadian Food Guide for each food group.

It is often difficult to calculate food quantities and serving portions. If the food comes pre-packaged, the label will tell you the quantity of a single serving of food, along with how many servings are in the package. When cooking from scratch, the quantity of a single serving is harder to determine. Knowing serving sizes for foods can actually prevent you from gaining weight. Since you can't carry measuring tools with you everywhere, how can you figure out serving sizes? The following chart can help you...just print it off and stick in your bag, tape it to the inside of a cupboard or stick it on the fridge. No more guesswork! You can now visually estimate a serving size for a lot of commonly eaten foods.

Food Item Per Serving - Everyday Object
3 oz Meat, Chicken (after cooking) = Deck of Cards or Palm of Child’s Hand

5 oz Meat, Chicken (after cooking) = 2 Decks of Cards or Palm of Adult Hand

3 oz Fish = Regular-Sized Cheque Book

½ cup Starchy Foods (such as rice, ice cream, mashed potatoes and other grains) = 1/2 Baseball (not to be confused with a softball!)

Potato = Computer Mouse or Size of Small Fist

1 Medium Fruit = Normal Fist or Baseball

1 oz Cheese = 4 Stacked Dice or Small Matchbox

Salad Dressing, Mayonnaise, Butter,
Margarine, Oil, Peanut Butter = Tip of Thumb, 1 Dice or ½ Ping Pong Ball

1 slice of Bread = Cassette Tape

Bagel = Hockey Puck

1 Pancake = CD/DVD

1 cup Dry Cereal = Normal Fist or Baseball

1 cup Vegetables = Normal Fist or Baseball

Nuts, Raisins, Pretzels = Amount held in Cupped Hand

Ab Exercises for a Tight Tummy

2009-08-06T11:23:00.003-06:00

As promised (my Birthday present to you!)...here are some tummy exercises to help you get that tight belly you want and improving your posture as well! Your new firm abs will help you to stand taller and straighter and are great if you have back issues as well. Often back problems are directly related to weak abdominals. So, go to it!!

Exercise Routine for a Strong and Firm Tummy
Tips:
1. Perform 1 - 2 exercises from Group A, B and C. Complete both exercises in Group D.
2. Complete 1 – 2 sets per exercise.
3. Perform 10 – 15 repetitions for each set.
4. Maintain a smooth lifting pace, using a 2-1-3-0 cadence (two seconds on the way up, one second hold, three seconds on the way down and immediately repeat with no rest at the bottom). 5. Take a day off abdominal training every couple of days to rest. Muscles grow while they rest.
6. Perform 2 – 4 sessions per week.
Important Note: Beginners should refrain from using the dumbbells or leg weights!

Group A Exercises - Upper Abs
Weighted Crunches – Hold D/B on shoulders with hands alongside neck. Lie with knees bent and slowly curl forward until shoulders leave the floor.
Weighted Sit-Ups – Lying on back with knees bent, arms out to sides, D/B off the floor. Slowly curl spine forward and lift into a full sit-up position.
Legs-Up Weighted Crunch – Lie on back with legs lifted straight in the air. Arms by your side with d/b off the floor. Slowly curl up reaching with the D/B to reach your highest crunch position.

Group B Exercises – Lower Abs
Weighted Leg Pull-Ins – Sit on the floor with your legs lifted and lean back, hands on the floor behind you. With D/B between feet or ankle weights, pull thighs and knees into chest and back out again.
Weighted Reverse Sit-Ups - With D/B between feet or ankle weights, lie on your back with knees bent. Pull your legs up and over your abs so that lower back comes off the floor.
Ab Flutter Kicks – Lie on back with feet off the floor. Raise one leg to 45 degrees off the floor and then lower. Repeat with the other leg.
Group C Exercises – Abs and Side (Oblique) Combo
Weighted Bicycles – Hold D/B on shoulders with hands alongside neck. Keep one leg straight while the other knee is moving towards the opposite elbow. As it moves back, bring the other knee while the leg moves back to parallel with the floor. Can use weights on ankles.
Knee-to-Elbow Sit-Ups – Hold one D/B on shoulder with opposite foot on knee and opposite arm lying on floor. Reach weighted side towards opposite knee. Complete repetitions on one side then change sides.

Group D Exercises – Sides/Obliques
D/B Side Bends – Stand with feet apart and a D/B in each hand down by sides. Bend from waist all the way to the right, then straighten up and bend all the way to the left. Keep hips fixed and use your sides to straighten yourself up.
D/B Twists – Stand erect with D/B in each hand directly in front of chest. Keeping the spine straight, rotate as far as possible to the left and back around to the right. Move in a controlled fashion. *** If you have back issues, you may want to avoid twisting or twist 1/4 of the way.