Asian Survival Guide

"The best and most efficient pharmacy is within your own system"

-Robert C. Peale

Website:http://www.fitnessmagazine.com/recipes/drinks/healthy-choices/the-8-healthiest-drinks/?sssdmh=dm17.459654&esrc=nwfitdailytip073110&email=2686729334 If you are going to drink something, might as well make it something good for you!!

Typically, Asian culture has a very healthy style of eating. They load up on their veggies and meat is used to be a side. Leave it to us Americans to take something great and load it down with fat and calories!

Asian food can be very healthy or can be a complete nutritional disaster. An order of General Tso Chicken can have 1500 calories and 40% more sodium than an entire daily allowance...and that is before you add the fried rice and egg roll!!

If you take away one thing from this post it is to READ THE MENU CAREFULLY! Many unhealthy selections are disguised on the menu. Some Asian vegetables can have over 600 calories (yes, vegetables)...they manage to take something nutritious, fry it, and top it off with salt and soy sauce. This completely overpowers the nutrition you get from the vegetables. Read, read, read! Who knew that Asian menus are complete with hypertension, high blood pressure and a growing waist line. Know what you are ordering and stay away from selections that are fried or battered. If you have to, ask the waiter how the entree is prepared. They may roll their eyes, but at least you can feel comfortable with what you decide on.

I am not saying you have to deprive yourself of the good stuff, just be conscious! No one wants to be stuck eating raw vegetables while friends are chowing down on the good stuff. So take a look at some ways to do Chinese the healthy way while still loving every bite!

Whatever meal you chose, select BROWN RICE and you will automatically save yourself both starch and calories. Many places will automatically heap white rice on your plate without asking so be sure to specify when you order.

I sound like a broken record by now, but make leftovers your friend. Chinese food keeps well and makes a tasty lunch on day 2. Don't scarf it all down...you will be eating 2-3 portions and mega-calories! A lot of nutritionist suggest using the chop sticks (no matter how hard I try I can't figure those things out) in order to slow down your eating. Chop sticks are not as efficient and cause you to eat slower. This allows your body to digest the food and signals when you are full.

STIR-FRIED over DEEP-FRIED...while they both have the word 'fried' they are not equal! This goes for meats, vegetables, tofu, and fish. Stir-fried foods mean less sodium and lower fat. The word steamed signifies is was cooked with water and not fatty-oil so it is also a great choice.

Watch out for the sauce, they can kill the diet! Ask if they offer a low-sodium soy sauce, all they can do is tell you no. Whichever meal you chose, you can opt to have the sauce on the side. The chef uses way more sauce than anyone needs, but by having it on the side you can enjoy the taste without overloading.

Keep an eye on what is in your salad. We have talked many times that salad does not always mean healthy. We all love those Asian salads complete with crunchy noodles and lots of fat but this defeats the purpose of getting a salad! Those crunchy pleasures are fried and extremely high in caloric content. Be careful that your salad has tasty and nutritious fruits and vegetables, and not fried treats.

Vegetables, vegetables, vegetables! Eat like a true Asian culture and enjoy the vegetables. Chinese food typically has many unique vegetables that add great flavor to the meal. Look for raw vegetables, not ones that have been doused in sauce and fried. Start with these vegetables in order to keep you full.

Start the meal out with a great, authentic broth-based soup. Not only are they good, they will help keep your appetite in check when the main course is served.

Meals to Avoid:

-Egg rolls

-Tempura

-Dishes that are battered or deep-fried

-Sweet and sour pork

-General Tso Chicken

-Deep Fried Tofu

-Coconut Milk, Sweet and Sour sauce, Soy Sauce

-Fried Rice

-Salads with fried/crispy noodles

Meals to Enjoy:

-Egg drop, wonton, miso, hot and sour soup

-Entrees that have been steamed, broiled, stir-fry, or roasted

-Shrimp Chow Mein

-Chop Suey

-Steamed or baked Tofu

-Rice-Wine Vinegar, ginger, low-sodium soy sauce, wasabi, or ponzu sauce

-Steamed brown rice

-Stir fry veggies

-Edmame

-Cucumber Salad

幸福吃晚餐 (Happy Dining) :)

Megan

Mexican Survival Guide

"Look to your health; and if you have it, praise God and value it next to conscience; for health is a blessing that we mortals are capable of, a blessing money can't buy"

-Izaak Walton

WEBSITE: http://www.fitnessmagazine.com/weight-loss/tips/motivation/recharge-your-exercise-motivation/?sssdmh=dm17.459651&esrc=nwfitdailytip072810&email=2686729334 rethink some common thoughts that keep you from the gym! Get the motivation!!

Mexican food is not known for being diet-friendly. From the bottomless chip baskets to the cheesy dishes to the frozen margaritas, but, when following a few simple tips, Mexican can be done when living a healthy lifestyle. Know what to say si to at your favorite Mexican!

I am going to re-emphasize the point made yesterday with the Italian breadsticks. You can easily down mega-calories before even getting your meal and not think twice about it. The basket of chips is just so tempting, so you reach and grab one again...and again...and again. Before you know it the waiter is bringing you second and third baskets to replenish the supply! So, again, if you are too hungry you will end up digging right in the second those chips are put down, so try to eat a snack prior to arriving at the restaurant. Although it may not be possible, but if you can manage to without upsetting anyone at the table, ask the waiter not even bring the chips! Yes, they may look at you like you are crazy but this will save you the temptation. If you are eating with mega-chip lovers, make sure the basket is out of reach. If you yourself are a mega-chip lover, put a small handful on your plate and choose salsa as the dip of choice...it is low in fat and has minimal calories. If not on too tight of a budget, you can ask the waiter to bring you a steamed corn tortilla to dip in the salsa. These things can save you around 200 calories before you even get to the main course!!

You obviously aren't overwhelmed by the menu, because you looked it up before you came...right?!?! Well, OK, that is not always practical! So when looking at the menu, avoid CRUNCHY! I know, I know, it sounds like I am taking the fun out of the meal but crunchy typically means fried, and fried is a no-go for a healthy lifestyle. Choosing that baked, soft tortilla over the fried, crunchy alternate can save you a few hundred calories and lots of fat!!

Lard...no one is even tempted to eat that but this is what Mexican restaurants use to make their refried beans. Switch them out for black beans (low fat, high fiber and high protein) or pinto beans (similar flavor to refried beans but low fat).

Don't be bashful...make changes to the menu! It's your meal, so get it like you want!! Switch out flour tortillas and try corn tortillas. Make your burrito a bean burrito instead of a beef/chicken burrito! Ask if they have brown rice or vegetables in place of your rice.

Let's talk cheese. Well, I am lactose intolerant, so Mexican restaurants have very few choices that I can consider. For the rest of you, I am NOT telling you to completely avoid it but it does need to be cut back, significantly. To be honest, Mexican restaurants use MEGA helpings of cheese, so you won't even miss it as much as you are thinking. Ask for half the cheese and you will do wonders for your personal healthy lifestyle. If you are feeling extra bold, ask if they have low fat cheese as an option. All they can do is say no.

Don't be deceived by the word salad, it does NOT mean healthy!! They load it up with cheese, guacamole and sour cream and then pack this caloric salad into a deep fried tortilla in the shape of a bowl. We have already learned not to do crunchy, so simply asking for your salad on a plate instead of that crunchy bowl can have great benefits for you. I love salsa, I put it on everything (I mean EVERYTHING!), this includes as my salad dressing! Not only a healthy, low-calorie option, salsa is a great Mexican flavor for your salad. Salads are usually loaded with cheese, so ask for half (or none!). Read the ingredients on the menu and choose one that has lots of vegetables...I mean, that is the whole point of a salad in the first place!!

Part of the fun of Mexican food are those frozen margaritas right?!?! (To be honest, I think margaritas taste like feet but I know they are a common choice when eating Mexican!). An 8-ounce margarita can have around 450 calories and a frozen margarita can have a whopping 700 calories!! This is around 1/3 of your calories in just one drink...just think if you are planning on getting seconds! They don't only kill your caloric allowance but also have very negative effects on your sugar content. Choosing spicy foods will not also boost your metabolism but will make you thirsty for water!

Options to avoid:

-Chilli con queso

-Refried beans

-Mexican rice

-Chilli Relinos

-Nachos

-Chimichangas

-Chalupas

-Taquitos

-Burritos

Better choices:

-Corn tortillas (over flour!)

-Chicken fajitas

-Lettuce and tomatoes as your toppings

-Black beans

-Bean burrito

-Soft taco (light on the cheese)

-Sauteed chicken with peppers and onions

-Tacos el carbon

Cenar feliz :)

Megan

Italian Survival Guide

"Habit is habit and not to be flung out the window by any man, but coaxed downstairs a step at a time"

-Mark Twain

WEBSITE: Many crazy diets not only cause crashes but eliminate important aspects of nutrition that are vital for every healthy lifestyle. Check out the harmful effects of some of the most popular dietshttp://www.lifescript.com/Body/Diet/Diet-plans/6_Diets_That_Can_Hurt_Your_Health.aspx

A few days we talked about key things to think about when eating out. Dining out truly has become a central focus for our social gatherings so it is important to know how to enjoy it without losing everything you have worked for.

After that post I decided to go more in depth in this subject. Each type of food offers it's own challenges so I am going to spend the next few posts focusing on one food type at a time.

My guilty pleasure is Italian food. I love everything from the breadsticks to the pasta, and just thinking about Olive Garden makes my mouth water. Because of my personal Italian addiction I decided to do MAKING ITALIAN HEALTHY today.

Let's first look at why Italian food can actually provide health benefits to factor into your lifestyle. First, pasta is an excellent source of carbohydrates (which we have already learned is vital in moderation). Secondly, tomatoes are typically cooked right into the pasta sauce and provide lycopene that is known to protect against cancers. A bonus is the use of olive oil (clearly better than using butter) which is high in monounsaturated fats, also known as the "good fat". Finally, garlic is in most dinner options, which is not only tasty but healthy!

Hold the reins though, these health benefits don't give you an excuse to go crazy when eating Italian. There are many healthy options on the menu hiding among some of the highest caloric meals available to Americans.

Imagine this...you walk into your favorite Italian restaurant, wait 45 minutes to finally get a table, sit down in the comfy booth with your stomach growling, and the waiter immediately places down a basket of bread. You can't help but notice the little bit of steam rising off the still warm breadstick. Your stomach gets a little louder and you try to hide the fact that your mouth is water. But wait, what are these simple breadsticks going to do for your diet? Well, the average diner digs right in, enjoying every bite, and adding up close to 500 calories before the meals arrive. Olive Garden breadsticks have 150 calories in only one breadstick, WOW! They are typically smothered with butter before cooked and are empty calories they will not put you any closer to your weight loss goals. Avoid being too hungry before getting to the table by having a small snack about an hour before going to eat. When you sit down order soup or a side salad to munch on without having to splurge on the caloric bread. If you just can't resist the breads, select one piece and put in on your plate and remove the basket from your reach.

Being overly-hungry when getting your main meal can cause you to jump right in and pig out, doing nothing but packing on the calories. Ordering an appetizer can allow you to fill up so that you eat less of the main course, both saving you calories and providing you meals for the next couple of days. Minestrone, chilled tomato, or pasta e fagioli soups are good, low-calorie soup options. Also, grilled calamari, eggplant or peppers and prociutto with melon are excellent choices.

So you passed your first test, you survived the pre-meal temptations, now for the hard test. How do you order off the menu and stay true to your healthy lifestyle?? Rule #1: Red sauces are ALWAYS better than white/cream sauces. Before the heaping serving of parmesan is added, fettucini alfredo can have 1900 calories. Yes, that is your entire days worth of calories in one meal. Red sauces are lower in fat and calories, and less damaging to your overall health efforts. So just say no to cream sauces, always!!

If you are a cheese lover and don't want to give up your obsession, try requesting half the cheese on your dinner. If you can eliminate it, ask for it off completely. It can save you calories and fat!

Check out the way things are cooked, especially the meat options. Opt for something grilled or boiled, not fried. You can always requests they cook a fried option by grilling it instead.

On salads, pastas, or meats, it is always a great option to requests sauces on the side. No, I am not saying you have to reduce yourself to plain, boring meals that are no longer exciting to eat. Enjoy your italian food, and sauce is a big part of this. The sauce is typically the good stuff, so still eat it, but by putting it on the side you will eat less of it.

Always, always, always ask for whole wheat pasta. You will be surprised what these places have to offer!!

Don't drink away your calories by indulging in wine or alcoholic beverages. Enjoy water or unsweetened ice tea...calorie free!!

The trend among all restaurants now is to mark their healthy options, so check these out first. Also, by looking up the menu before eating out will prevent you from making rash decisions. And always remember portions. Eating out is not pigging out, eat when you're hungry and stop when you're full! Taking leftovers home is a good thing!!

Choices To Savor:

-Chicken Marsala

-Pasta E Fagioli

-Vegetable Antipasto

-Minestrone Soup

-Chicken or fish with vegetables

Choices To Watch:

-Veal Pramigianino

-Lasagna

-Fettucine Alfredo

-Linguine with Italian Sausage

-Spaghetti Carbonara

-Frito Misto

-Osso Bucco

-Calzone and cannelloni

When indulged in properly, there is no reason to go running from Italian restaurants. Just be smart and enjoy the company and atmosphere. Happy dining :)

Megan

Lose the Fear of Weights

"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them."

-George Bernard Shaw

WEBSITE: After yesterday I know you are ready to load up on protein so check out these chicken recipes that can take the monotony of ANOTHER grilled chicken breasthttp://www.womenshealthmag.com/nutrition/easy-chicken-recipes?cm_mmc=ETNTNL-_-2010_07_27-_-HTML-_-dek

All the equipment at a gym can be intimidating (not to mention the grunting, sweaty guys that use them!) and often keep people from doing strength training. People stick to what they know...treadmills aren't as intimidating as trying to figure out which way to face on the strength machine. The large majority of girls, and lots of guys, won't even go near the free weights. But strength training is such a vital aspect to any healthy lifestyle, and knowing where to start can help you implement more weights into your workout.

There are lots of options as far as what approach to take in your strength training and it is best to mix it up. Work ALL your muscles, not just focusing on what you want to tone most. Switching between free weights and machine weights will give you maximum results. I broke up the pros and cons of both the free and machine weights so you feel more relaxed and less intimidated by these gym items.

Pros of the WEIGHT MACHINES

-They are supportive-they serve the purpose of a spotter and support key parts of your body to prevent injuries

-They promote good form-the machines are set up so that you perform the exercise correctly without losing form

-They are good for beginners-weight machines not only teach you the correct form but they also typically have a detailed picture that shows exactly how to carry out the exercise from start to finish

-They save time-it is easy to between weights as opposed to having to re-rack the weights every time

Cons of the WEIGHT MACHINES

-Too supportive-I know this seems like it isn't possible to be TOO supportive but the support the machine gives actually causes you to work less muscles. Because so much of your body is supported by the machine your body is doing less work and burning less calories.

-Less Functional-in your everyday life you are not provided with support for using muscles so the movement of the weight machine works muscles in a less functional way

-They are limited-each weight machine is designed to target one body part meaning you are constantly switching machines for a total body workout

-Don't work on weaknesses-9 times out of 10 people have a stronger side but most weight machines require the use of both arms/legs at the same time to complete the exercise. This causes you to naturally rely on the stronger side for most of the work which will not build the weak side

-Fixed motion-the weight machine is designed to travel among a set path but this does not provide the full range of motion needed to fully work the muscle

Pros of FREE WEIGHTS

-Versatility-one set of free weights can be used in a variety of exercises in order to get a full body workout

-Functionality-because you are in control of the path, you are able to work the muscles in different planes in order to work muscles in a way that they are naturally used. This provides functionality for everyday use

-Whole body strength-supportive measures in free weights are surrounding stabilizer muscles so you are working the target muscle and all the muscles around it. This will allow you to maximize your work and burn more calories

Cons of FREE WEIGHTS

-Hard to learn-without detailed pictures, you need to know what exercise is possible with the weights. It is a free for all (hints FREE weights) so it takes time learning how to use them effectively

-Risk of injury-because there isn't a fixed path, it is easy to put the body in a position that increases injury risk. Ensure proper form is always used when working with free weights, and don't attempt an exercise until you know exactly how it should be performed

-Confusing-many people lose sight of where to start and what muscles they are working with free weights. Without a detailed plan to your strength training with free weights, it is easy to get confused on what to do with the dumbbells.

So what is best for you??

1. If you are a beginner, stick to weight machines. These will show you form and allow you time to learn how to properly execute various exercises

2. When on a time crunch it is typically quicker to use the machines. They allow you to quickly work through the muscles

3. Obviously, unless you have a home gym, free weights are best for home workouts. Free weights are cheap, and, when really on a budget, anything can be used as a weight!

4. When recovering from an injury, after your physician agrees, hit up the machines. They provide the most support, and decreases the likelihood you will re-injure yourself

5. If you are looking to maximize your workout and get the most out of it, then move to the free weights. They hit more muscles at once and provide a variety of options to make exercises more difficult

Enjoy strength training and do what works for you!!

Megan

Power Up With Protein

"He who takes medicine and neglects diet wastes the skills of the physician"

-Chinese Proverb

WEBSITE: http://workouts.self.com/ Design a workout that suits your unique needs and works what you want to target!

Protein is a HUGE fad among gyms. Many exercisers are stocking up on protein not really knowing why. It is important to know what protein does for the body and where it comes from.

What is Protein??

Protein is the primary component of numerous body tissues, especially muscle tissues. Protein helps muscle development, strength and athletic performance. Protein helps the development of hair, nails and skin.

Function of Protein??

Protein can help build-up, keep up and replace tissues in your body. Muscles, organs and some hormones are made up mostly of protein. Protein also helps make antibodies and hemoglobin, which is responsible for delivering oxygen to your blood cells.

What Protein is made of??

Protein is made up of sequencing of amino acids. There are 20 different amino acids and the body is able to produce 14 of these. The remaining 6 amino acids must come from the food we eat, which is where protein comes in!

Foods High in Protein??

Eggs, milk, meats, apricots, bananas, cherries, dates, figs, nuts, beans and grapes

What are complete Proteins?

Complete Proteins are ones that supply enough amino acids

Beef-lean, grass-fed beef or bison are the healthiest, provides zinc/iron/vitamin B12

Poultry-white, skinless, chicken breast is the best option

Fish-typically low in fat, salmon has more fat but is rich in omega-3

Yogurt/Milk/Cheese-contain valuable calcium and can help with weight loss

Eggs-very high source of protein but also high levels of cholesterol

What are incomplete Proteins?

Incomplete proteins do not supply all the essential amino acids

Grains-wheat, rice, oats, barley, bulgar, cornmeal, pasta

Legumes-kidney beans, black beans, pinto beans, navy beans garbanzo beans, dried peas, lentils

Nuts/Seeds-sunflower seeds, sesame seeds, pumpkin seeds, almonds, cashews, hazelnuts, pecans, walnuts

Fruits/Vegetables-bananas, apricots, avocados, mushrooms, cherries, figs

How much Protein is needed?

The Institute of Medicine and National Academy of Science has suggested that protein should consist of 10-35% of our daily calorie intake, and men need more than women.

What is a high Protein diet??

A high protein diet is typically consistent with a low-carb diet, both of which can be extremely dangerous. Although protein should be included in every healthy lifestyle, too much protein can cause your diet to be out of balance and can have harmful effects on your body.

Megan

Hydration for Peak Performance

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it"

-Plato

Website: http://www.dumblittleman.com/2007/07/9-great-reasons-to-drink-water-and-how.html GREAT benefits of drinking water and some tips to up your daily consumption!

We all know we should drink water before, during and after a workout (and pretty much all day long). While it's such a simple thing, many people do not hydrate correctly and end up suffering the consequences.

Water is essential for health, considering our bodies are made up of 65% water. Being dehydrated 2% can decrease performance by 10%. So what is the big deal about H2O?? Water helps lubricate our joints, facilitate digestion, regulate body temperature, remove waste and toxins, and transport nutrients and gases.

This is all good and well but let's look at water in terms of exercise. It is vital in order to maintain performance, safety and comfort. Obviously, a longer or more intense workout will require more water.

Increasing Performance-Our bodies build up heat in the muscles during exercising resulting in an increase in our internal temperature. To fight this and cool off we sweat, some more than others! As we lose these fluids, our performance suffers. The water lost is from blood plasma, that contain oxygen needed for muscles to perform work. As dehydration occurs, your blood volume is reduced and the oxygen-carrying capability of your blood declines. This is why people often feel dizzy or nauseous during a workout, they are severely dehydrated to the point of a drop in blood pressure.

Increasing Energy-Forget the 5-hour energy shot for your workout. Switch out for the ultimate energy booster! Basically, proper hydration allows the body to turn ATP into ADP...which in English means you are getting the natural source of energy from the bodies source, and also preventing cramps!

Increasing Fat Metabolism-Hydration helps aid in fat metabolism by turning fat into energy. Which I would consider this a successful workout technique!!

Providing Cardiac Support-High levels of hydration result in an easier time pumping blood through the body. Skipping out on the water leads to a decrease in your plasma volume which directly relates to a decrease in the efficiency of your cardio session. By not drinking your water, you are making your heart work twice as hard trying to keep the blood flowing to your organs...not good!

When to drink water? Well there is no exact science, and it is best to stay hydrated all day long. Aim to drink at least 2-3 cups of water about an hour or two before a workout. Don't rely on drinking only when you feel thirsty during a workout. Make sure you get about 1/4-1/2 cup of water every 15 minutes. Immediately following a workout, chug that 2-3 cups of water. A good way to check yourself is to weigh yourself before a workout and then again right after, and you replace each pound lost with 2 cups of water. This will ensure you replenish the water lost during heavy sweating.

Hydration will make you feel better and be more effective. Water is such an easy addition that can pay off big time!!

Megan

Eating Out Without Guilt

"Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity"

-World Health Organization

WEBSITE: What can COLORS do for your health?http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/add-more-color-to-your-diet/?page=1

Can you eat out and stay true to your healthy lifestyle?!?! YES!! Of course it take a little more effort and will-power than eating at home, but it is completely doable! For starters, when you go out to eat it is typically with friends and family. Make this the main focus of the meal, not the food sitting in front of you. Enjoy companionship over a meal instead of the other way around!!

Now, how can you look at a menu, make a choice, and still feel like you didn't cheat your diet?

1. Spend time beforehand. Most places have their menus and nutritional information online. Get on so that you can spend time making an informed decision. This will save you for making a bad decision when you start scanning over the menu at the restaurant.

2. Order an appetizer as your main dish. These are more reasonably portioned and will save you both calories and money. Tack on a side salad or soup (steer-clear of cream based soups) to round out your meal.

3. Be aware of the buzz words. "Battered", "fried", "cream sauce", "buttered", "au gratin", "breaded", "alfredo", "smothered", "batter-dipped" or "with gravy" should all be words that are avoided. With these words comes lots of extra calories!

4. Don't be afraid to modify. You would be surprised how willing places are to accommodate your requests. Ask for a fried option to be grilled, ask for sauces/dressings to be on the side, or ask to substitute vegetables for french fries. Many places also offer whole wheat options for breads and pastas (you never know until you ask!!)

5. Know your meat. OK chicken all day everyday will get old quick. Allow yourself a treat to red meat once a week and learn to love fish! Select meats that are grilled, baked, boiled, broiled, roasted, poached, and skinless. If the skin is left on, remove it yourself...this is the fattiest part! When given the choice, white meat has fewer calories than dark meat.

6. Endless meals kill diets. Well, maybe you have better than me and know when to say "when", but I keep the food coming. Knowing I paid for it, I want to get my money worth. The endless pasta at Italian restaurants are carb-lovers heaven, but the calories slowly add up and so does the waist-line. Ordering portioned-meals will keep you aware of how much you are eating.

7. Wrap it up. Ask the server to box up half your meal at the start of meal. This will keep your from overeating on their ridiculous portion sizes. I know when I go to eat, I get to the point of being full then continue picking at my meal just because it is in front of me. Out of sight, out of mind!

8. Portion control is key! Know many American meals have become 2-3 servings and are way too much food. If able, order off the lunch menu...I am still usually left with leftovers!

9. Just say "NO" to buffets. How can you resist picking up that clean plate (no one knows it's your 4th trip up there when holding a fresh plate) and filling it to the brim with food. You paid for all-you-can-eat so you are going to do that and much more. Also, with buffets comes options, lots of them! You want to try everything...chocolate cake or banana cream pie, get them both! Research shows a direct correlation between number of choices and the size of the typical person's meal.

10. Eat more. Well not at any single meal, but eating more small meals will do wonders for your diet! This will prevent you from arriving famished, and willing to eat anything in sight.

Enjoy your friends and family, and make healthy choices along the way!

Megan

Easy Changes For Those Last Pounds

"We are all faced with a series of great opportunities brilliantly disguised as a impossible situations"

-Charles R. Swindoll

WEBSITE: http://www.fitnessmagazine.com/health/spirit/reach-your-goals/make-over-your-motivation/?sssdmh=dm17.459016&esrc=nwfitdailytip071910c4&email=2686729334 Don't get in a workout rut, keep your motivation high!!

It happens to the best of us. You set a weight loss goal and follow through with exercise in order to reach those goals. You are doing great, watching those pounds drop and you are feeling great. There are only a last few pounds left and all of a sudden the scale won't budge. You work and work and even check to make sure your scale still works. Unfortunately, this is a very common problem. You have two options, you can accept it and maintain where you are at or you can tweak your approach to reach those goals.

ADAPTATION-this is your body's physiological response to training. Your body increases it's ability to cope with a new load as you begin to add new exercises. Adaptation typically occurs after 4-6 weeks of a certain exercise. It is important to continually change frequency, type, intensity and time of a exercise.

KICK UP YOUR CARDIO. It is so easy to get into a routine when you hit the gym. You get on the same piece of equipment, hit the same interval option and spend the same amount of time working hard. CHANGE, CHANGE, CHANGE.

-Add an activity. Try new equipment or try out some of the great workout videos available

-Change your intensity. Just a tiny increase in your pace or work effort can increase results

-Change the duration. Add an extra 10 minutes to your normal workout

-Interval and circuit training both maximize caloric expenditure.

**Know that increasing your cardio can increase your calorie needs. Dropping too low in calories can throw your body into starvation mode. This not only puts your body at risk for many harmful effects, but also makes weight loss very difficult. Don't go crazy, but add more protein to your diet as you begin to increase your expenditure**

PUMP SOME IRON. As you increase your muscle mass, you boost your metabolism. If you don't already lifting weights, adding a beginning strength training program can help your weight goals. If you already lift, keep your body guessing by switching up your routine every 4-6 weeks.

-Change the exercises. If you are used to exercising on the weight machines try switching to the free weights

-Change your training method. Many people are used to straight sets but try switching to pyramids (doing sets from light weights to heavy or heavy weights to light weights) or super sets (working different muscle groups one right after another without rest in between)

-Change the reps. Try adding one set a week until you hit 16 reps

-Change the weight. After maximizing your reps, increase the weight you are using

-Add pilates or yoga. These increase flexibility, stability and endurance and can strengthen your core

Keep working hard, keep changing things up and results will come. Remember to enjoy it! It is so easy to become obsessed with a number and lose sight of why you are doing this in the first place. In the end, weight is not what is important about exercise but rather a change in you to become healthier!

Megan

The Truth About Carbs

"If you realized how powerful your thoughts are, you would never have a negative thought."

-Unknown

WEBSITE: Beat the heat by hopping in the pool! Check out some of these great water exercises that make you work without dripping with sweat! http://www.womenfitness.net/fitinwater.htm

In today's society, Carbohydrates have earned themselves a bad reputation. Contrary to this low-carb craze, Carbohydrates should actually be the largest part of our daily intake (45-64%). These low/no-carb diets have kept many Americans passing over the dinner rolls, but truth is you can have your carbs and eat them too!!

THE TRUTH:

-Carbs are the main source of energy for many of the body's functioning such as energy supply for the muscles, central nervous system and brain.

-Carbohydrates do not have to be bread products. They can also be found in fruits, vegetables, dairy products, wheat products, beans, sugar, honey, molasses and corn syrup

-Carbohydrates are broken down into glucose during digestion so they can enter the bloodstream. Some glucose is stored as glycogen in the liver for future use, and will be stored as fat if not used up

CARBS ARE NOT THE ENEMY!!! Eating the appropriate amount of carbs can help for weight loss/maintenance and is essential for long-term health!!

ALL CARBS ARE NOT EQUAL:

1. Simple Carbs-1 to 2 sugar units that are broken down and digested early. Simple carbs can cause extreme surges in blood sugar and insulin release. This can elevate appetite and increase fat storage

2. Complex Carbs (AKA-starches)-contain many sugar units found in both natural and refined forms. They are slower to enter the bloodstream and cause only moderate increase in insulin release, which can moderate appetite and less used for fat storage. Whole grains, vegetables, fruits and beans are broken down slowly and provide much of the fiber, vitamins and minerals needed for a healthy diet

3. Indigestible Carbs (AKA-fiber)-Unable to be broken down and so is not used for energy.

WHERE ARE CARBS FOUND:

-Sugar: syrup, candy, honey, soft drinks, jams, jelly, and molasses are simple carbs

-Fruits: primarily simple carbs but provide many vitamins, minerals, fiber and water

-Vegetables-simple and complex carbs that also are high in vitamins, minerals, fiber and water

-Legumes-beans, peas, lentils, and soybeans are complex carbs with fiber, vitamins, minerals and protein

-Milk Products-simple carbs that have protein and calcium

-Grain Products-complex carbs with the most nutritional value coming from whole-grain products

IMMEDIATE EFFECTS OF A LOW/NO CARB DIET:

-The body does not have glucose for energy so it is forced to rely on protein for energy. Because this protein is used up, it is not available for functions such as the formation of new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance

-A lack of carbohydrates cause the body to break down fats in abnormal ways. In a normal state, carbs mix with fat fragments to be used for energy. Without the carbohydrates for use, the fat breakdown is incomplete and produces a by-product known as ketone. The abnormal phase occurs as the ketones accumulate in the blood and urine and cause ketosis (which just sounds like a bad thing, and it is!).

-It's true, in the short run these low carb diets WILL cause you to loose weight. Ketosis causes a decrease in appetite as your body tries to protect itself.

-Accumulation of ketones along with a lack of energy leads to nausea, bad breath, headaches, dehydration, fatigue and dizziness

-The dehydration and lack of fiber will further bring about constipation

-Low/No carbs will jeopardize your fitness performance and the lack of energy causes it almost impossible to complete your workout routine

LONG TERM EFFECTS OF A LOW/NO CARB DIET

-Following this diet for a prolonged period brings about the absorption of protein and fat

-Kidney stones (yuck) often follow these high protein, ketone-producing diets

-Protein foods, such as those recommended by the low carb fanatics, are high in purines which produce uric acid. Too much uric acid will form uric acid crystals in the joints

-High protein, low carb diets will cause a decrease in calcium, heightening the risk of osteoporosis

-Low carb diets also increase your risk of heart disease

Clearly, eliminating carbs is NOT the answer for a smart diet. But this does not mean to stack your plate with cake, rolls, and garlic bread. So how can you find the happy medium between the two? One commonly followed rule is the "Please KISS me" rule, please keep it so simple for me.

Rule 1-INCLUDE these in your diet

-2 to 4 servings of fruit

-3 to 5 servings of vegetables

-6 to 11 servings of whole grains

-1 to 2 servings of legumes

-3 servings of non/low fat dairy products

Rule 2-LIMIT these to 2 servings

-Fruit juice

-White and refined flour products

-White rice

-French fries

-Fried vegetables

Rule 3-AVOID these

-Sugary desserts

-Doughnuts and pastries

-Chips

-Soft drinks

-Sugar, honey, syrup, jam, jelly, molasses

Carbohydrates can be enjoyed and are beneficial for a healthy lifestyle. They give energy for your daily activities, and are vital for body functioning. Be conscious of making smart choices and integrating complex carbs into your diet. So no longer will you stare across the dinner table, just remember, moderation is key!

Megan

Stay Active, See Results

"How different our lives are when we really know what is deeply important to us, and keeping that picture in mind, we manage ourselves each day to be and do what really matters most"

-Stephen Covey

WEBSITE: We all want a longer life and food can actually help to increase the longevity of your life! Check out some of the foods to work into your diet http://eatthis.menshealth.com/slideshow/10-foods-longer-life?cm_mmc=ETNTNL-_-2010_07_21-_-HTML-_-1

OK admit it, we have all hopped on the cardio machine for 30 minutes and immediately stare at the calorie counter the second you are done. I hate to break the news, but these machines lie. 9 times out of 10 they say you burn significantly more calories than you actually burn because they don't take into account your height, gender, weight, and body composition. The number of calories an individual burns will vary from person to person. There are many factors that determine just how many calories you sweat out in a workout session. While they are expensive, many fitness fanatics invest in calorie expenditure readers that take into account your personal factors when determining how many total calories burned in exercising.

Before diving into this topic know that this can become an obsession when not done in moderation. Yes, it is important to know a ballpark for how many calories you burned so that you can adjust your diet but all too often people rely on the number. It is too easy to have a number that you strive to achieve and not stop until you hit it. It is important to ensure that you get your heart rate up but give yourself the grace to enjoy a workout without a obsessing on your calorie expenditure.

Muscle burns calories. The next time you think about skipping your strength training, think again! By replacing fat with muscle, you will actually burn more calories in physical activity. Even better, lean muscle mass will cause you to burn more calories even when being a couch potato!! When people begin to diet they cut out important food groups that can sacrifice muscle mass. This can cause you to hit a wall in weight loss and not see the benefits you desire. Weight bearing activities raise your metabolism so you burn food calories more quickly! I am ready to hit the gym for those free weights now...

Basal Metabolism Rate (BMR) burns 50-75% of your daily caloric expenditure. BMR is the energy it takes to keep your body functioning, such as the beating of your heart and temperature regulation. Your body is constantly burning calories, even on those lazy Saturdays. This is not a free pass to skip out on working out. You do not burn nearly enough calories keeping your organs functioning as you lay on the couch (and you definitely don't reap any of the other benefits of exercising) and weight gain is sure to begin. To calculate your BMR:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

You can then use your BMR in the Harris Benedict Formula in order to determine your daily calorie needs.

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

To lose weight, you must create a calorie deficit between the number of calories consumed and the number of calories burned. There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight.

Digestion accounts for 10% of calories burned. I love this one!! Eating burns calories! This does NOT mean you can hit the kitchen for that extra slice of pizza, you don't burn THAT many calories in digestion. It takes calories in order for your body to break down the food consumed.

Physical activity throughout the day burns calories. Physical activity does not always equal the traditional thought of exercise. Many people think of burning calories as going for a run or interval workouts in a cycle class, but they forget about all the calories burned throughout the day. ANY time you are moving, you are burning calories. This counts as taking the stairs instead of the elevator or getting up to change the channel on the TV instead of using the remote. While exercise is important, becoming more active all day long can actually lead to benefits. Working out for an hour is not going to be enough if you lay on the couch for the rest of the day. Think about taking a leisure walk after lunch or washing the car yourself instead of driving through the car wash.

Personal factors can affect your caloric expenditure also. Calorie needs peak at 25 and decrease with each year following. Men burn more calories due to their natural lower body fat and higher muscle mass. Your inherited metabolism cannot be changed but affects how fast or slow your body burns calories.

Check out some websites for how many calories you burn doing your favorite activities:

-http://www.healthstatus.com/calculate/cbc

-http://www.changingshape.com/resources/calculators/caloriesburnedcalculator.asp

-http://www.caloriecontrol.org/healthy-weight-tool-kit/lighten-up-and-get-moving

Remember to STAY ACTIVE!!

Megan!