Workout Tips From Those Who Know

It can be hard to motivate yourself to get up off the couch and be active. Here are some great tips from Webmd.com from the fitness pros. Try to start incorporating them into your life, it will be so worth the effort and you will start to feel so much better!

1. Be Consistent
Start slow and just stick with it. Don't think on that first day you will be able to go and run 3 miles and not have it be hard for you. Start by walking on the treadmill for 10 minutes and gradually work your way up. Just make sure you are doing it every single day, it doesn't matter what you are doing, just be consistent at it.

2. Follow An Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength Training: 20 minutes two times a week is all that you need to get your body tone. The added benefit of adding more muscle to your body is that it increases metabolism so you are burning more calories all day long.
• Interval Training:  "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise: Try to get in at least 30 minutes a day of low to moderate physical activity. Great options are walking, running, dancing or a Spin class. 

3. Set Realistic Goals 
 Don't strive for perfection or for some crazy unattainable goal that you realistically cannot meet. Focus on increasing your healthy behaviors, that is what will make the difference. Don't think you can go run a half marathon this week. Just start out by walking 15 minutes and then from there work on increasing distance, time and intensity.

4. Use The Buddy System
Find a friend, relative or co-worker that you trust and one who also wants to establish a healthier lifestyle or already has established one. You can encourage one another and exercise together. It's a lot harder to stay on the couch and skip the gym when you know someone will be there waiting for you.

5. Be Happy
Be sure to pick something you enjoy. If you hate lifting weights then find other ways to gain body strength, there are lots of options. Find something that you like because then you are more likely to stick with it.

6. Watch Your Body Clock
Pay attention to when you have the most energy during the day. If you are a morning person then mornings are probably the best time for you to get in that workout. If you hate mornings and are sluggish then try after work. Find when your body has the most energy and your workouts will be a lot more fun and a lot more beneficial.

7. Be Patient
This is probably the most important one. Don't forget that things won't magically change overnight. This is a process and as long as you don't give up you will start to see changes!

Stock Your Kitchen

We are all guilty of it, we decide that we are going to be healthier; eat better and get more exercise. You can buy lots of vegetables, fill your fridge full of them, but that doesn't mean you are going to eat them. Especially when you stick them into the vegetable drawer where they hide and you forget about them. "Healthy eating is about having the right foods ready and waiting for you," says nutritionist David Grotto, R.D., the author of 101 Foods That Could Save Your Life. "Bust fruits and veggies out of the crisper prison, wash them, cut them up and put them at the front of the center shelf in your fridge. You're more likely to eat whatever is directly in your line of sight." Try keeping these foods on hand to make it easy to whip up a healthy meal or snack. 

• Milk: Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.
• Full-fat cheese: Go for a little bit of the good stuff instead of too much of the skinnier version. "You'll end up eating more of the low-fat cheese if you're not fully satisfied by it," Grotto says.
• Greek Yogurt: "It has more protein than regular yogurt, and it's extra creamy. Use it in place of sour cream or creme fraiche  in chilis, sauces, potatoes and dips," Grotto says.
• Frozen Vegetables: Just three minutes in the microwave and they're ready for you to add them to salads, soups or stir-fries or to munch on them for a snack with a little hummus or salsa.
• Healthy frozen meals: Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.
• Low-sodium lunch meat: Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.
• Cleaned and portioned frozen fish fillets: "Once it's defrosted salmon takes just minutes to prepare," Grotto says.
• Canned beans: "Rinse and then put a handful into soups, stews and salads for protein and fiber galore," Grotto suggests.
• Whole-grain cereal, crackers and pasta: Choose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.
• Peanut butter: "It's packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease," Grotto says.
• Canola oil: This heart-healthy monounsaturated fat is the perfect choice for sauteing because it has a high smoking point. "Store it in the fridge, because oils become rancid when exposed to heat and air," Grotto advises.

Don't Diet...You Just Need A Different Mindset!

Eat slowly...appreciate every bite...see what happens...you will be amazed!

It isn't rocket science, there are no calories to count, no foods you cannot eat, you just need to develop a better mindset. It can and will change your food focus for life.  How great does that sound?

Life is so busy for all of us, we are always rushing around everywhere as fast as we can with too many things to do yet we somehow try to do all of them.  So it can be hard to slow down when you eat, to focus on eating slowly and contemplating every single bite.  Try out these suggestions as you practice eating slowly and focusing on what you are eating, it will make such a huge difference.  You will feel full faster and feel more satisfied.

1. Set your fork down between bites and chew your food thoroughly. Make a rule; no watching TV during your meals and don't allow electronic devices to be used at the table.
2. Start small. You can at least start out by making the first few bites count. You can even make a game with your kids to see who can eat quietly and slowly for the first five minutes of the meal.
3. Start out with just one meal a week to try eating mindful. Let family members pick dishes for that meal that they love so they can focus on the pleasure of the food.
4. Don't take it too seriously. Encourage your family to be open to trying something new and talking about the experience, even if they want to make fun of it.
5. Try to save emotional discussions or arguments for after dinner. We tend to eat faster during tense situations.
6. If you have to eat in the car, try to park and really savor your breakfast burrito or burger. If you have to eat at your desk try to avoid multitasking and try to really focus on that salad or tuna sandwich. 
7. If you are really wanting to lose weight, step it up a notch and try to practice mindful eating full time for a few days.

Power Couples

They saw two heads are better than one, but that isn't the only thing.  When certain foods are eaten together they are even more nutritious.  Reap lots of extra health benefits with these dynamic duos.

Yogurt + Bananas = Better Digestion

• Probiotics found in fermented foods are a type of good bacteria that may help prevent colds, the flu and UTIs.  "Bananas contain prebiotics, which act as fuel for the probiotics," explains Samantha Heller, R.D.

Cottage Cheese + Blackberries = A Sharper Mind

• Dairy products (as well as fortified breakfast cereals) are a good source of vitamin B12, "which works in conjunction with the folate in berries to break down homocysteine, an amino acid that may play a role in the onset of Alzheimer's disease and dementia," Heller says.

Tomatoes + Avocados = A Brighter Complexion

• The antioxidant lycopene, which gives tomatoes, watermelon and pink grapefruit their hue, has been shown to decrease the effects of sun damage to your skin. "But to absorb it, your body needs fat," Heller says. The heart healthy kind in avocados can boost absorption by more than 400 percent.

Broccoli + Tofu = More Energy

• If you're low on iron, which helps transport oxygen to muscles, you may feel fatigued.  The vitamin C in broccoli helps you soak up more of the kind of iron that's in plant-based foods, such as tofu.

Are You An Emotional Eater?

So much of our lives revolve around food.  We celebrate with family feasts.  We bring casseroles to welcome or to console.  We all hover around hors d’oeuvres at social events.  Its very natural in all of us to turn to food for a little emotional comfort. But there is a huge difference in finding a little emotional comfort in what you are eating and in eating to numb your feelings.

Emotional eating – eating when you’re not hungry, and not stopping when you’re full  –  happens when food becomes a substitute for dealing with uncomfortable situations in your life, says Jillian Lampert, registered dietitian and senior director at The Emily Program, an eating-disorder treatment clinic based in Minnesota and Seattle.

“It’s exceedingly common in our culture,” Lampert says. “We start emotional eating really young – say, a popsicle after a skinned knee – so that by the time we’re adults, eating when we feel bad is a pretty accepted experience.”

The problem occurs, Lampert explains, when emotional eating becomes a mindless cycle of eating to numb uncomfortable emotions, feeling even worse when the emotions rise again, eating even more, and then (you guessed it) gaining weight.

Do you think you might be an emotional eater?  Read on to see some of the warning signs.

Do you frequently eat when you’re not hungry?

Before you take a bite, check in with your hunger, recommends Lampert. Does your stomach feel empty? If no, beware. Eating won’t satisfy a craving that comes from something other than hunger. If you are hungry (or just still want that Rocky Road), make a mindful decision about how much to eat, then pay attention to what you’re eating. Don’t watch TV, surf the web or talk on the phone while you’re eating. You’ll enjoy your food more and be more tuned in to the physiological signals of fullness.

Do you scold or criticize yourself after indulging?

Guilt over a little indulgence can lead to unchecked eating, causing you to take in even more calories. Instead of beating yourself up for having a treat, remind yourself that you have the power to make good food choices from here on out.

Do you have a list of foods that are off-limits?

When emotions hit, people tend to reach for high-fat or high-sugar foods – usually the very ones you tell yourself you “shouldn’t” have. Instead of thinking in terms of “good” and “bad” foods, remember that almost all food has a place in a well-balanced diet. Pizza fanatic? Pencil it in one night a week. Chocoholic? Sample a square or two as an evening dessert. By giving yourself room to sample favorite treats you’re less likely to go overboard when stressed.

Are there specific emotions that trigger your eating?

Maybe retirement worries send you toward sundaes. Or your newly empty nest has you aching for nachos. Not sure what’s triggering the tiramisu craving? Keep a food journal for a few days. Write down what you ate, when you ate it, how you felt, whether you were hungry at the time and how you felt afterwards. Seeing your habits in black and white will help you better identify situations likely to spark a non-hunger driven binge.
Once you’ve identified the emotions that prompt the snacking urges, substitute a healthier activity when familiar feelings strike. Try yoga, a brisk walk, meditation or even a quick call to a friend for a soul-soothing chat.
Occasionally turning to food to celebrate or to soothe during unpleasantness doesn’t necessarily mean you have a problem. But letting your stress dictate what, when and how much you eat can hurt your health while leaving other important issues in your life unresolved. If you think you may have a problem, consider contacting a professional mental health provider for support and guidance.

Source: Live Better America

Family Meals Really Do Matter

It's a hard task to get your family together in one place, especially as your children get older.  School, work, after school activities and friends keep everyone on the run.  Whenever possible try to set aside dinnertime as family time and work hard to make it happen.  Its really important!

Family meals promote healthy eating habits and are a good time to catch up on the day's developments.  Eating as a family lets parents keep tabs on what their kids are eating and lets them introduce their kids to new foods and share quality time together.

Use these tips to help get your family together around the dinner table:

• Schedule family dinner at least once a week, that's a good place to start.  Then gradually increase the frequency as everyone's schedules allow.
• Let your kids help choose the meals and prepare the food.
• Make sure each member of the family gets time to share some interesting news.
• Turn off the television while eating!
• Keep mealtime comments positive and supportive.  Save any problems until after dinner.

Remember that your children will model your behavior as their parents.  There's no better time than mealtime to show them the importance of making healthy choices.

5 Advantages of Drinking Water In The Morning

5. Drinking water on an empty stomach purifies the colon making it easier to absorb nutrients.

4.  Increases the production of new blood and muscle cells.

3.  Helps with weight loss.  Drinking at least 16 ounces of chilled water can boost your metabolism by 24% in the morning.

2.  Glowing skin. Water helps to purge toxins from the blood which helps keep your skin glowing and clear.

1.  Balances your lymph system.  These glands help you perform your daily functions, balance your body fluids and fight infection. 

Sounds like a lot of really good reasons to drink that water as soon as you wake up in the morning!  I don't know about you but I am always SO thirsty when I wake up I seem to guzzle water.  Give it a try, I bet you will start to notice a difference!