Crush Your Cravings

Are you struggling with your diet?  Watch your mouth--not just what you put in it but what comes out of it too.  New research to be published in the Journal of Consumer Research shows that 80 percent of women who used the phrase, "I don't eat that" were able to resist foods not on their plan, while only 10 percent who said "I can't eat it" were successful in avoiding temptation, explains Vanessa M. Patrick, Ph. D., lead author of the study.  "What you say can either make you feel like you're in control or make you feel deprived."  And the idea of missing out can get you into trouble, causing you to overeat later, she warns.  So watch your mouth, it really will make a huge difference.

Snooze To Lose

Sleep more and you will eat less.  Sounds pretty simple right?  A new study from the Mayo Clinic in Rochester, MN, shows how close the link between shut-eye and self-control really is.  REsearchers found that shortchanging slumber by as little as 80 minutes leads people to take in an average of 549 more calories the next day.  "Even a small amount of sleep deprivation can have a big impact on your appetite," explains study coauthor Virend Somers, M.D., Ph. D. Because everyone's needs are different, he advises going without an alarm clock for a few days to see how many hours your body craves, then making that your nightly goal.  Sounds easy enough right?  Give it a try and sweet dreams!

Exercise Your Brain

A good workout not only burns fat, strengthen your heart, and keeps diseases like diabetes at bay--it improves your mental health too.  Work up a sweat and you will:

Stay Sharp: A new study in Medicine & Science in Sports & Exercise shows that people who maintain at least a moderat lever of cardiorespiratory fitness cut their risk of dying from dementia in half. 

Think More Clearly:  Thirty minutes of jogging can improve cognitive skills, like comprehension and attention, according to a study in the International Journal of Psychopysiology.

Remember This: Research conducted in Ireland's University of Dublin found that performance on a memory test got significantly better after only 30 minutes of cycling.

Up Your IQ:  Forty minutes of vigorous activity like running, a day for three months raised scores 3.8 points on average in a Georgia Health Sciences University study.

Feel Happier:  Get moving for at least two hours per week and you're 70 to 85 percent less likely to be depressed or anxious, or to burn out, per a  study in the journal Mental Health and Physical Activity.

Source:  Shape Magazine

Quick and Healthy Breakfasts

Don't skip the most important meal of the day just because you don't think you have time.  You can make a quick, delicious and healthy breakfast that will get you on the right foot for the day!

Top Greek yogurt with fresh blueberries or granola.

Make a batch of steel-cut oatmeal at night.  In the morning cover it with fresh fruits or raisins and heat it up. 

Eat a poached egg on a multi grain English muffin with a glass of fresh orange juice and some fresh fruit.

Make an egg-white omelet with basil and chives fresh from your garden, along with peppers, garlic, onion and a little Swiss cheese.

Frosted mini-wheats with berries and low fat milk.

Exercise Lingo--Explained!

Whether your work out to a DVD or a class at the gym, do you ever feel like the instructor is speaking a foreign language?  I know I sure do at times!  Here are a few of the most common ones explained:

Anaerobic Exercise: A high-intensity activity (like sprinting or heavy weight lifting), usually performed for fewer than two minutes.  Your body uses phosphates and glycogen instead of oxygen as fuel.  It ups speed, power, strength, and endurance while blasting calories.

Compound Exercise:  A movement that occurs at several joints, working multiple  muscle groups.  This would be something like squats, which involves bending the ankles, knees and hips to target the hamstrings, quads and glutes.

Drop Sets:  A technique that involves starting an exercise with the heaviest weight you can lift then decreasing the load with each set.

High-Intensity Interval Training:  Alternating short bursts of exercise at a very challenging effort level with periods of recovery at a moderate one.  It boosts endurance and burns the greatest number of calories in the least amount of time.

Plyometrics:  Quick, explosive moves-such as jumping-that increase muscle strength and power while blasting calories. 

Superset:  A set of two exercises done back-to-back, without rest in between.  These moves can work opposing muscle groups--like biceps curls and triceps kickbacks--or the same body part.

Target Heart Rate:  The beats per minute you should aim for during cardio exercise, based on your intended exertion level.  For low-intensity exercise, shoot for 50 to 60 percent of your heart rate max; for moderate, 60 to 80 percent; and at a high intensity, between 80 and 90 percent.

Are You a Food Multi-tasker??

Do you have to be doing other things while you eat?? Maybe you are working on the computer while you have lunch, or eat your breakfast while driving in to work. Dinner in front of the TV, maybe?
The problem with this behavior is that you are not focusing on the food you eat and it is less likely that you will feel satisfied and will possible overeat because of it.

This is a habit that is harder to break because it seems so innocent. What could it possibly hurt? I am getting things done while I eat after all. (Studies show that productivity at work goes waaay down when you work at your desk!)

First move away from the distraction. Eat at the table or on the patio at this time of year and enjoy the peacefulness. Finding that moment away from the distractions of your world and enjoying a meal can be very uplifting and mind clearing.

Even if you only take 10 or 15 minutes away from your desk, or get up fifteen minutes earlier to eat. It is healthier, and safer if driving! You will realize you did eat, and it tasted great. (especially if you use recipes on this blog!)