1. Drink water- If you aren't getting the recommended 8 glasses of water your body entered a stage of storing water in your body. Which means, you are retaining water which leads to extra unwanted weight.
2. Eat soup- Low sodium soups will help flush waste from your body. When possible, stay away from canned soup and stick with homemade soups to get the best nutrients.
3. Don't skip breakfast- You heard it once before and you will hear it again, breakfast is the most important meal of the day! Studies shown that if your daily protein and fiber recommendations at breakfast you will lose weight and gain energy. Your last meal of the day should be at 7:00 pm.
4. More small meals- Stick to having 5 little meals a day. By doing so, you're metabolism is constantly working and this will prevent hunger and overeating.
5. Balance your diet- Make sure your diet contains lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits and vegetables. Eat plenty of greens, limit sugar, soda and simple sugars from your diet.
6. Stay active- Keep on moving! The no. 1 cause of weight gain is inactivity. Physical activity helps speed up your metabolism and burn excess calories. The best way to do this is to walk as often as possible, try for atleast 30 minutes a day.
For more information on these tips please view the Yahoo! article by Dr. Maoshing Ni below:
New Years Weight Loss Tips
Sleep Tips 101
Are you having trouble sleeping at night? Here are plenty of tips to stop your tossing and turning:
- Stay away from doing paperwork, watching TV, snacking, or making phone calls while you are in bed.
- Take in deep breaths, relax your neck, shoulders, arms and legs and begin to count backwards. (I usually start with 20 and slowly count down)
- Develop a bedtime routine by keeping regular bedtime hours.
- Before bedtime, avoid tobacco, alcohol and caffeinated beverages.
- Avoid naps (or falling asleep in front of boring TV programs, as I do).
- Try to get up at the same time every day rather than sleeping in on weekends
- Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
- Try to keep yourself from checking the time as you lay in bed.
- Listen to quiet music or take a warm bath/shower before bedtime.
- Sleep with earplugs for complete silence.
- If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
- Avoid stimulating reading or television shows late at night.
For more information on these tips go to the Yahoo! article provided by Dr. Simeon Margolis M.D, Ph. D at Tips For Better Sleep (via Yahoo!)
Can Shoes Really Tone Your Butt? part 3
Reebok came out with a new sneaker line called, Reebok Easytone Sneakers. These sneakers aren't like any other running sneaker, these sneakers have something unique about them. It is claimed that Easytone sneakers will tone and lift your legs and butt. Too good to be true? I'm putting them to the test. I now own a pair of Reebok Easytone sneakers and I will wear them daily for a few hours.
How it works
Underneath the sneakers are "balance pods" that are designed to act as a stability ball under your feet.
Benefits of Easytone
Increase muscle activiation up to 28% gluteus maximus (butt), 11% hamstrings (back of thighs) and 11% calves
Let's see how this goes!
How it works
Underneath the sneakers are "balance pods" that are designed to act as a stability ball under your feet.
Benefits of Easytone
Increase muscle activiation up to 28% gluteus maximus (butt), 11% hamstrings (back of thighs) and 11% calves
Let's see how this goes!
Santa Claus Cupcakes
Here are my santa claus cupcakes that I made and decorated on Christmas Eve. Cute, right? :)
50 Ways to Improve Your Health in Five Minutes or Less
The popular show, The Doctors, had an episode on 50 ways to improve your health. Below is the list of all 50! Try and incorporate these tips into your day, I will too!
The Doctors: Show Summary
1. Eating spinach can improve your eyesight.
2. Adding lemon to your green tea will help you get all the health benefits from it.
3. Adding raspberries to your diet can help stabilize your blood sugar and help prevent
diabetes.
4. Eating a baked potato, especially with the skin, helps increase your potassium levels and
decrease blood pressure.
5. Eating garlic can reduce your risk of prostate cancer by 50 percent.
6. Eating shrimp can increase your bone strength.
7. Cinnamon can be a natural appetite suppressant because it controls insulin spikes.
8. Antioxidants in olive oil have been shown to raise HDL, or good cholesterol, and lower
LDL, or bad cholesterol.
9. Don’t drink all of your calories!
10. Smaller portions do not always equal fewer calories.
11. Swap creamy salad dressing for salsa.
12. Use a flexible microfiber duster to clean the top of your refrigerator.
13. Water vapor from cooking can cause mold, so make sure to always turn the kitchen fan
on.
14. Keep your cat off of counters and tables. If it likes to jump on them, try putting sticky
paper, aluminum foil or pepper on the surface because cats don’t like them on their paws.
15. Don’t vacuum more than once a week because vacuuming too much can stir up dust
mites.
16. Always stand when you flush the toilet to avoid getting bacteria from the water on you.
17. Disinfect bathroom doorknobs and switchplates regularly.
18. Don’t wet your eye shadow or eyeliner brushes with saliva.
19. Disinfect your electronics and office space regularly.
20. Clean make-up brushes with vinegar to kill bacteria.
21. Use olive oil as a moisturizer.
22. To avoid medication mix-ups, paint the lids of your prescription bottles
23. Keep birth control pills next to your toothbrush.
24. Know your family’s medical history.
25. Have your baby wear sunglasses.
26. Use a sunscreen with zinc oxide or titanium dioxide.
27. Wet swimsuits can pose health hazards, so change out of your wet trunks as soon as
possible.
28. Put your pillows in allergen-proof pillowcases.
29. For better health, sleep on your back or side.
30. Take a hot shower before bed.
31. Stretch your muscles by putting a pillow in the middle of your bed. Sit on the end of the
bed, lean backwards so the pillow is placed squarely between your shoulders. Then hang
your head over the end of the pillow and allow your arms to go out to your sides. Breathe
deeply for two minutes.
32. Put your child on a sleep schedule.
33. Exercise toes to relive high-heel pain.
34. Specialty flip-flops can help tone the body.
35. When doing crunches, place your tongue against the roof of your mouth to help prevent
neck strain and ensure that your head is aligned properly.
36. Wipe down exercise equipment before and after each use to avoid catching or
spreading germs.
37. When running on the treadmill, increase the speed or incline for a better workout.
38. Stay active during your rest period between sets at the gym by re-racking weights.
39. Squeeze your glutes when lifting weights overhead.
40. Use exercise balls to strengthen your core.
41. Plank exercises help burn calories.
42. Adjust your workspace to avoid carpal tunnel syndrome.
43. Improve your fertility by quitting smoking.
44. Clean music earbuds to avoid bacteria.
45. Applying cool skim milk to sunburns helps to soothe the pain.
46. Chew gum sweetened with xylitol.
47. Adding cream or milk to coffee will dilute the dark brown stain coffee can leave and help
keep your teeth a little whiter.
48. Prevent tooth erosion by drinking a glass of water after drinking soda.
49. Avoid wiping your eyes with your fingers. Use the inside of your shirt instead.
50. Hugs help prevent heart disease.
The Doctors: Show Summary
1. Eating spinach can improve your eyesight.
2. Adding lemon to your green tea will help you get all the health benefits from it.
3. Adding raspberries to your diet can help stabilize your blood sugar and help prevent
diabetes.
4. Eating a baked potato, especially with the skin, helps increase your potassium levels and
decrease blood pressure.
5. Eating garlic can reduce your risk of prostate cancer by 50 percent.
6. Eating shrimp can increase your bone strength.
7. Cinnamon can be a natural appetite suppressant because it controls insulin spikes.
8. Antioxidants in olive oil have been shown to raise HDL, or good cholesterol, and lower
LDL, or bad cholesterol.
9. Don’t drink all of your calories!
10. Smaller portions do not always equal fewer calories.
11. Swap creamy salad dressing for salsa.
12. Use a flexible microfiber duster to clean the top of your refrigerator.
13. Water vapor from cooking can cause mold, so make sure to always turn the kitchen fan
on.
14. Keep your cat off of counters and tables. If it likes to jump on them, try putting sticky
paper, aluminum foil or pepper on the surface because cats don’t like them on their paws.
15. Don’t vacuum more than once a week because vacuuming too much can stir up dust
mites.
16. Always stand when you flush the toilet to avoid getting bacteria from the water on you.
17. Disinfect bathroom doorknobs and switchplates regularly.
18. Don’t wet your eye shadow or eyeliner brushes with saliva.
19. Disinfect your electronics and office space regularly.
20. Clean make-up brushes with vinegar to kill bacteria.
21. Use olive oil as a moisturizer.
22. To avoid medication mix-ups, paint the lids of your prescription bottles
23. Keep birth control pills next to your toothbrush.
24. Know your family’s medical history.
25. Have your baby wear sunglasses.
26. Use a sunscreen with zinc oxide or titanium dioxide.
27. Wet swimsuits can pose health hazards, so change out of your wet trunks as soon as
possible.
28. Put your pillows in allergen-proof pillowcases.
29. For better health, sleep on your back or side.
30. Take a hot shower before bed.
31. Stretch your muscles by putting a pillow in the middle of your bed. Sit on the end of the
bed, lean backwards so the pillow is placed squarely between your shoulders. Then hang
your head over the end of the pillow and allow your arms to go out to your sides. Breathe
deeply for two minutes.
32. Put your child on a sleep schedule.
33. Exercise toes to relive high-heel pain.
34. Specialty flip-flops can help tone the body.
35. When doing crunches, place your tongue against the roof of your mouth to help prevent
neck strain and ensure that your head is aligned properly.
36. Wipe down exercise equipment before and after each use to avoid catching or
spreading germs.
37. When running on the treadmill, increase the speed or incline for a better workout.
38. Stay active during your rest period between sets at the gym by re-racking weights.
39. Squeeze your glutes when lifting weights overhead.
40. Use exercise balls to strengthen your core.
41. Plank exercises help burn calories.
42. Adjust your workspace to avoid carpal tunnel syndrome.
43. Improve your fertility by quitting smoking.
44. Clean music earbuds to avoid bacteria.
45. Applying cool skim milk to sunburns helps to soothe the pain.
46. Chew gum sweetened with xylitol.
47. Adding cream or milk to coffee will dilute the dark brown stain coffee can leave and help
keep your teeth a little whiter.
48. Prevent tooth erosion by drinking a glass of water after drinking soda.
49. Avoid wiping your eyes with your fingers. Use the inside of your shirt instead.
50. Hugs help prevent heart disease.
Cinnamon (via glamour.com)
Researches conducted a study and found that cinnamon helps with blood sugar stabilization. 'Tis the season for cinnamon! I'm sure there will be many foods and drinks you can sprinkle some cinnamon onto. Read more about the health benefits of cinnamon and how you can incorportate it into your meals at: Glamour Magazine: Cinnamon
Christmas Treats
Over Thanksgiving I made cupcakes and decorated them as turkeys, they looked very cute if I do say so myself. For Christmas I am going to make cupcakes again and decorate them as Santa Claus's face. Hopefully they will come out just as cute. Fingers crossed! Woman's Day magazine has a similiar idea. Check it out:
Woman's Day Santa Cupcakes
I'll be sure to post a picture. Any of you making something new? Merry Christmas!
Woman's Day Santa Cupcakes
I'll be sure to post a picture. Any of you making something new? Merry Christmas!
Apple Cider Vinegar to Help Lose Weight
The October 2009 issue of Prevention Magazine mentioned vinegar to be an ingredient to help lower body weight and fat. Here is what the article says:
So with that being said, does consuming apple cider vinegar everyday for 12 weeks actually help lose weight? Well, I'll put it to the test. Starting today I will consume 1 teaspoon of apple cider vinegar everyday. I will continue to eat how I eat and exercise how I exercise. I will weigh in each week to see if there are any changes. Lets see how it goes!
The primary substance that gives ordinary vinegar its sour taste and strong odor may fight fat, suggests new research preseneted at a recent meeting of the Japanese Society of Nutrition and Food Science. In a study of 175 overweight Japanese men and women, those who consumed a drink containing either 1 or 2 tablespooons of apple cider vinegar daily for 12 weeks had significantly lower body weight, BMI, visceral fat, and waist circumference than the control group that didn't consume any vinegar. Researchers credit vinegar's acetic acid, which may switch on genes that pump out proteins and break down fat.
So with that being said, does consuming apple cider vinegar everyday for 12 weeks actually help lose weight? Well, I'll put it to the test. Starting today I will consume 1 teaspoon of apple cider vinegar everyday. I will continue to eat how I eat and exercise how I exercise. I will weigh in each week to see if there are any changes. Lets see how it goes!
One Woman Who Lost 95 lbs (via womenshealthmag.com)
This article from Women's Health Magazine is about one woman's weight lose story. She lost a total of 95 pounds! Check it out here:
Weight Loss Story: Women's Health
Weight Loss Story: Women's Health
Calories Burned: Shoveling Snow
The next time a snow storm heads your way, make sure to bundle up and grab a shovel! Shoveling snow can turn into an at home workout. Don't forget to lift with your legs!
Let it snow, let it snow, let it snow.
Shoveling Snow
15 minutes- 81 calories burned
30 minutes- 162 calories burned
45 minutes- 234 calories burned
60 minutes- 324 calories burned
90 minutes- 486 calories burned
120 minutes- 648 calories burned
*information from figwee.com
*information from figwee.com
How Much Protein is too Much?
If you are looking to gain muscle you have to ask yourself how much protein are you getting in your diet. According to a study from Men's Health Magazine they indicate how much protein is needed for each meal to maximize muscle protein. The overall message is: 20 to 30 grams is the ideal amount to eat. However, if you are looking to increase protein in your body, MH main message is keep your intake between 40 to 60 grams every three hours.
Check out the article here:
Men's Health: Protein
Check out the article here:
Men's Health: Protein
Tis the Season to be Jolly...without the belly
Are you still fighting off those couple extra pounds from Thanksgiving and worried about the next holiday dinner? Check out this video from abc news on how to have a healthy holiday.
Kick Back Extensions: Glutes and Hamstring Exercise
Targets: Glutes, hamstrings Minutes: 5 Calories burned: 20
How it works:
a. kneel onto mat with arms extended underneath your shoulders. Lift your right leg and bring it in towards your chest and extend it straight out. Repeat.
b. lift your right leg straight up towards the ceiling and extend it back down to center. Repeat.
c. extend right leg up and tap your foot to the floor, lift back to neutral position. Repeat.
Do 3 sets of 8 to 15 reps and switch legs.
Reminder- keep your back lifted and neck relaxed.
How it works:
a. kneel onto mat with arms extended underneath your shoulders. Lift your right leg and bring it in towards your chest and extend it straight out. Repeat.
b. lift your right leg straight up towards the ceiling and extend it back down to center. Repeat.
c. extend right leg up and tap your foot to the floor, lift back to neutral position. Repeat.
Do 3 sets of 8 to 15 reps and switch legs.
Reminder- keep your back lifted and neck relaxed.
Vitamins 101
Did your doctor ever say you need more vitamins and minerals in your diet but, you don't know where to find them? Your problems are solved! So hold back on popping that supplement pill and take a walk through the produce section at your grocery store. Check out this article from Fitsugar.com on the vitamins and minerals your body needs and how you can get them easily through foods.
Fit sugar: Vitamins
Fit sugar: Vitamins
Blast Away Fat
Looking to burn more fat during your workout? Women's Health Magazine has a solution! Check it out:
Fat Burning Tips
Fat Burning Tips
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