Good Morning

This is generally the time of year we look back and reflect on the good things that have happened during the year and those we would like to improve upon. Many of us will make resolutions to get in shape, loose weight or commit to a healthier lifestyle, some of us actually begin the year working towards achieving those resolutions, but for most people, sticking with it is a challenge.

Here are some suggestions that can help make the difference in achieving your goals:

1. Make your goals measurable, by this I mean set specific goals: I want to loose 1 pound a week until I reach my goal weight, or I will eat 4 servings of vegetables each day.
2. Commit to your goal, write it down and display it in a prominent place.
3. Tell friends and family, they can help support you and keep you accountable.
4. Find a buddy or online group, it is more fun to have a friend to workout with and you are more likely to stay motivated.
5. Prepare, make sure you get rid of any foods that may tempt you away from achieving your goals.
6. Reward yourself, plan some short term reward and a bigger long term reward for when you achieve your goal.
7. Visualize what success feels like.
8. Believe in yourself.
9. If you mess up, forgive yourself and recommit to your goal.

To read more follow this link: http://www.livestrong.com/blog/10-steps-to-succeed-at-your-new-years-resolutions-to-get-fit-and-lose-weight/ 

Good Morning

Finding the perfect gift isn't always easy so I found this article on giving a healthy gift that can really benefit the recipient. You want the gift to be useful and you don't want to offend the recipient by making them feel you are implying that they need to loose weight, even if you think to do. Here are some suggestions to avoid some of the pitfalls.

• Focus on the benefits of the particular gift. For example, if you are giving your Aunt Sue a scale because you know her eyesight is failing, and she weighs herself every day, it can be a very thoughtful gift. Just tell her that you noticed her scale is getting old, and you saw this new, stylish version with a large, digital screen that will look great in her bathroom.
• Emphasize the unique qualities of the particular gift. If you’re buying someone a healthy gift because you really just want them to be healthier, instead of simply handing over the gift, let the recipient know how you specifically picked out the item just for them. For instance, you can tell your nephew you bought him a new gym-bag because it has a special pocket for his mobile phone and a large, waterproof area for his sweaty t-shirt after soccer practice; you even bought it in blue because that’s his favorite color.
• Be honest - Let’s say you purchased kettle-bells for your friend, Ann, who has a crazy schedule and very little time to exercise. You could tell her how much you love using the kettle-bells yourself, and that they are your “secret” to sneaking in a quick workout anytime without leaving the house.
• Be thoughtful - Take the time to find a gift that will fulfill a solution to their specific needs and is unique to their personality, activities, and lifestyle.

http://www.alaskafit.com/wp-content/uploads/2014/12/Gift-Ideas-Blog-300x300.png 

To read more on this particular topic follow this link:https://blog.myfitnesspal.com/3-tips-for-giving-a-healthy-insult-free-holiday-gift/ 

Good Morning

Finding the perfect gift isn't always easy so I found this article on giving a healthy gift that can really benefit the recipient. You want the gift to be useful and you don't want to offend the recipient by making them feel you are implying that they need to loose weight, even if you think to do. Here are some suggestions to avoid some of the pitfalls.

• Focus on the benefits of the particular gift. For example, if you are giving your Aunt Sue a scale because you know her eyesight is failing, and she weighs herself every day, it can be a very thoughtful gift. Just tell her that you noticed her scale is getting old, and you saw this new, stylish version with a large, digital screen that will look great in her bathroom.
• Emphasize the unique qualities of the particular gift. If you’re buying someone a healthy gift because you really just want them to be healthier, instead of simply handing over the gift, let the recipient know how you specifically picked out the item just for them. For instance, you can tell your nephew you bought him a new gym-bag because it has a special pocket for his mobile phone and a large, waterproof area for his sweaty t-shirt after soccer practice; you even bought it in blue because that’s his favorite color.
• Be honest - Let’s say you purchased kettle-bells for your friend, Ann, who has a crazy schedule and very little time to exercise. You could tell her how much you love using the kettle-bells yourself, and that they are your “secret” to sneaking in a quick workout anytime without leaving the house.
• Be thoughtful - Take the time to find a gift that will fulfill a solution to their specific needs and is unique to their personality, activities, and lifestyle.

http://www.alaskafit.com/wp-content/uploads/2014/12/Gift-Ideas-Blog-300x300.png 

To read more on this particular topic follow this link:https://blog.myfitnesspal.com/3-tips-for-giving-a-healthy-insult-free-holiday-gift/ 

Good Morning

This article was sent to me by one of our members and it was so good, I just had to share it. In the article the author speaks to why exercise is so important and lists the multiple benefits we receive by exercising regularly.

Here are just a few

• Exercise builds muscle which improves your strength and endurance, this gives us the energy to enjoy activities like dancing, hiking and sledding to name a few.
• Bones thicken and strengthen under the influence of weight-bearing and resistance exercises, thus reducing the risk of osteoporosis.
• Joints become more flexible.Strengthening the muscles around joints protects them and eases arthritis symptoms.
• Exercise protects against stroke and cardiovascular diseases such as high blood pressure, atherosclerosis, and heart attacks.
• The nervous system functions more optimally. Mood, attention, learning, and memory improve.
• Regular physical activity extends your life. Research has shown that people who follow federal guidelines for physical activity reduce their risk of dying by 25 to 35 percent.

To read more benefits follow this link:

http://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/exercise-is-not-optional-your-life-depends-on-it-remedy-chicks/?pos=1&xid=nl_EverydayHealthDietandNutrition_20151205 

Good Morning

As the weather gets cooler, our inclination to go outside for a workout diminishes and so this may be a great time to move indoors and make use of the treadmill. But just walking on the treadmill is not going to burn fat, our bodies are designed to walk and we do that every day. Here are some tips to get the most out of a treadmill workout.

1. Have a plan, know what you are going to do before you get on the treadmill. This saves time and makes for a more effective workout.
2. Warm up, this increases circulation to you muscles, which can help prevent injury and gradually increases your heart rate, it also helps you to mentally prepare yourself for the workout ahead.
3. Check your form, you want to be looking straight ahead, not down at your feet.Your shoulders should be loose, neck and arms relaxed, arms should swing easily backwards and forwards with elbows bent around 90 degrees, back straight and torso upright (don’t lean forward), push off with force and land lightly, your foot should land under you.
4. Use the incline function on treadmills, this is a great way of increasing your workout without increasing the speed, as well as adding variety.
5. Use high intensity interval training as a way of maximizing a treadmill routine and getting the same results in a shorter amount of time as running at a steady speed for a longer duration. All you need to do is add in some intervals of maximum intensity effort, that means going as fast as you can for a set amount of time and then returning to your previous pace for a set amount of time.
6. Don’t stick to just one routine, have a few so that you can alternate between them and keep your training a bit more varied.

For a list of treadmill workouts for all levels follow this link:

http://www.popsugar.com/fitness/Treadmill-Workouts-Beginner-Advanced-18625724 

Good Morning

With Thanksgiving and Christmas holidays approaching, I thought it may be helpful to touch on the topic of eating healthy when you are away from home.

When you’re on the road and out of your routine, it can be even more challenging to pick wholesome foods to eat. Whether you are visiting family or heading to a foreign destination, it’s possible to eat healthy every step of the way. Check out these tips for eating well while traveling, and take a look at our recommended snack choices before packing your bags.

• Plan ahead
• Focus on portion control
• Stick to your routine
• Drink more water
• Limit your indulgences

Here are some dietitian approved snacks for traveling:

1. Fresh produce; apples, oranges, grapes, celery sticks, edamame and carrot sticks. They fit easily into plastic bags and can go a few hours without refrigeration.
2. Single serving peanut or almond butter snacks, pair with fresh fruit or on whole grain toast.
3. Cheese sticks
4. Hard boiled eggs
5. Fruit and nut bars
6. Canned tuna
7. Nuts
8. DIY Trail Mix
9. Jerky
10. Single serve hummus cups

For more suggestions follow this link:

https://blog.myfitnesspal.com/dietitian-approved-tips-and-snacks-to-eat-when-traveling/

Good Morning

Thanksgiving is less than two weeks away and while we all want to enjoy the holiday, it would be great to make it through the holidays without gaining any weight.

The typical Thanksgiving dinner contains as many as 3,000 calories, according to the American Council on Exercise (ACE). That’s nearly double the typical daily recommended intake for many adult women, and more than most people burn off with a whole week’s worth of exercise. A study by the England Journal of Medicine found that the average normal-weight person gains almost a pound during the holiday season, and the average overweight or obese person packs on five.

So with this in mind here are some tips to avoid the pitfalls:

• Start the day with a breakfast high in protein and fiber, since you won’t be starving, you’ll be more likely to enjoy the main meal in moderation!
• Don't go overboard on appetizers, it is easy to consume 1,500 calories before the turkey even hits the table. Instead of skipping the baked brie altogether, fill most of your plate with vegetables and healthier choices, then leave just a little room for a taste of the indulgent snack.
• Use smaller plates to trick your brain into thinking you have eaten enough. Fill half your plate with salad and go easy on the salad dressing.
• Enjoy your favorite dishes, but only have a small serving of those that are less healthy.
• If you are hosting, try recipes that result in a more succulent and flavorful bird, that way there will be less likely to smother it in sauces and gravy.

Here is a recipe for a side dish that is healthy and full of flavor.

Roasted Vegetable Salad with Apple Cider Vinaigrette

Ingredients

1 pound parsnips, peeled and cut lengthwise

1 pound carrots, peeled and cut lengthwise 

1 pound small golden beets, peeled and coarsely chopped

10 -12 garlic cloves

1 cup frozen pearl onions, thawed

1 pound small Brussels sprouts, trimmed and halved

3 fresh rosemary or thyme sprigs

3 small bay leaves

3 tablespoons butter, melted 

1 1/2 tablespoons olive oil 

Kosher salt and freshly ground black pepper

Apple Cider Vinaigrette

1 head radicchio, separated into leaves

Preparation

1. Preheat oven to 425°. Divide first 8 ingredients between two aluminum foil-lined jelly-roll pans. Drizzle with butter and oil; toss to coat. Spread vegetables in a single layer in each pan, leaving about 1 inch between pieces. Season with salt and pepper.

2. Bake both pans at 425° for 20 minutes, placing 1 pan on middle oven rack and 1 pan on lower oven rack. Rotate pans front to back, and top rack to bottom rack. Bake 20 to 25 more minutes or until vegetables are tender.

3. Gently loosen vegetables, and add salt and pepper to taste. Cool completely (about 20 minutes). Discard herb sprigs and bay leaves. Place vegetables in a zip-top plastic freezer bag, and refrigerate 2 hours to 2 days.

4. To serve, let vegetables stand 20 minutes or until room temperature. Add 1/4 cup Apple Cider Vinaigrette; toss to coat.

5. Arrange radicchio leaves on a serving platter; top with roasted

vegetables. Drizzle 1/4 cup vinaigrette over salad. Season with salt and pepper. Serve salad with remaining vinaigrette.

To read more follow this link:

http://www.beachbody.com/beachbodyblog/nutrition/get-thanksgiving-without-gaining-weight 

or for "Thanksgiving Workout Plan"

http://www.everydayhealth.com/fitness-pictures/your-perfect-thanksgiving-week-workout-plan.aspx

Good Morning

I came across this list of inspirational quotes and thought I would share some of them. They are not only pertinent to health and fitness they also make sense as to how we approach life and achieve success.

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”

- Arnold Schwarzenegger, seven-time Mr. Olympia

 

“If something stands between you and your success, move it. Never be denied.”

- Dwayne “The Rock” Johnson, professional wrestler and actor

 

“Don’t be afraid of failure. This is the way to succeed.”

- LeBron James, two-time NBA Championship winner

 

"You have to push past your perceived limits, push past that point you thought was as far as you can go.”

- Drew Brees, quarterback for the New Orleans Saints and 2010 Super Bowl MVP

 

“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom.”

- Jack LaLanne, bodybuilder known as the “Godfather of Fitness”

Have a great week and keep working out.

Good Morning

I have been in this scenario more times that I would like to admit, I think we all feel this way at some point...

It’s late. You’ve just had a hell of a day juggling your job, kids, expectations and never really being able to step away from your in-box because you have a smart-phone. You finally make it home after a 90-minute commute that’s really only 25 minutes without traffic, open your fridge to a plethora of healthy green food choices and think:

“Screw it.”

Then you order a pizza.

Here is some advice on how to recover and not to beat yourself up about a simple slip. Enjoy that pizza, then throw out the leftovers and move on, a few pieces of pizza are not going to ruin your lifetime plan for health and fitness, but don't let the slip become a habit!

Having a fallback plan for the weekends, when it is tougher to stick to your eating plan may be helpful. Do at least one ONE THING, eat vegetables, drink water between adult beverages or do some push ups. Any healthy choice is still moving forward.

Don't get so fixated on the outcome, but rather focus on the process, research shows that focusing on the process leads to a better outcome.

When you get discouraged, think back to what you have learned, what has gotten easier and what you are doing well.

Remind yourself that there will be plateaus, people who are successful at loosing weight and keeping it off, are the ones who push through the tough times and the hard workouts.

To read more:

http://blog.myfitnesspal.com/how-to-get-back-on-track-after-an-indulgence/ 

If you enjoyed this topic share it with a friend or colleague.

Good Morning

Halloween is just around the corner, time to pull out your favorite costumes and put out the fall decor. Today’s topic seems especially pertinent with all the Halloween candy that is available everywhere you go.

Added sugar is the single worst ingredient in the modern diet. It can have harmful effects on metabolism and contribute to all sorts of diseases. In order to understand what is so bad about sugar, then you need to understand what it is made of. Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars… glucose and fructose.

Fructose

Fructose occurs naturally in fresh fruits, giving them their sweetness. Because of this, many people consider fructose “natural,” and assume that all fructose products are healthier than other types of sugar.

The problem with fructose is that when you consume large amounts of it in its concentrated form (agave, crystalline fructose, high-fructose corn syrup), it goes straight to your liver, avoiding the gastrointestinal tract altogether. This places a heavy toxic load on your liver, which must work very hard to process it, sometimes resulting in scarring. Additionally, fructose is converted by the liver into glycerol, which can raise levels of triglycerides. High triglycerides are linked to increased risk of atherosclerosis and heart disease. 

Glucose

Another type of simple sugar is glucose, which is the most common form of carbohydrate. It is derived from starches. When you eat starches, your body converts them to glucose, which raises blood sugar levels and supplies your body with energy. Your body metabolizes glucose via the intestinal tract, causing a rise in blood sugar. In order to return your blood sugar to a normal level, the pancreas releases insulin, which is a storage hormone. The insulin binds to the glucose and carries it to the cells that need extra energy, storing any remaining energy in long-term storage (a.k.a. fat cells). Cells that need glucose have insulin receptors that encourage glucose to enter in order to efficiently utilize it.

The problem arises when glucose is continuously high. Eating highly processed foods, simple starches (white flour, white rice), and foods containing sugar elevate blood glucose significantly. For a while, the pancreas can handle this workload; however, over time it becomes exhausted and unable to efficiently release insulin any longer. This can result in the chronically elevated blood glucose levels found in type 2 diabetes or metabolic syndrome. At the same time, because insulin release is now inefficient, glucose is no longer being delivered to the cells that need it, resulting in cell starvation.

Artificial Sweeteners

Many people recognize the inherent health risks of sugar and fructose, and thus turn to alternative forms of sweetness. This often occurs in the form of artificial sweeteners like aspartame and sucralose. Unfortunately, these sweeteners have their own health risks, are artificial chemicals, and are neurotoxic.

The bottom line is that it is safe to eat fructose in small amounts, by eating small quantities of fresh fruit, or glucose from complex carbohydrate-rich foods including vegetables, fruits, nuts, seeds, and whole grains.

Some points to consider:

• Added sugar contains no essential nutrients and is bad for your teeth
• Due to its effects on hormones and the brain, sugar has unique fat promoting effects
• Sugar is a leading contributor to obesity in both children and adults
• Sugar raises your cholesterol and contributes to heart disease
• Because it causes massive dopamine release in the brain, sugar is highly addictive

To read more follow these links;

http://kimberlysnyder.com/blog/2012/04/14/the-difference-in-how-fructose-and-glucose-affect-your-body/  

http://authoritynutrition.com/10-disturbing-reasons-why-sugar-is-bad/