Monthly Archives: November 2014

You don’t have to gain weight this Thanksgiving… Follow my tips!


You don’t have to gain weight this Thanksgiving… Follow my tips! turkey

  • Eat a healthy breakfast with some lean protein- maybe an egg white and veggie omelet and some fruit.
  • Skip the bread, it’s just empty calories.
  • Add lower calorie veggies to your plate. Turnips are a good choice at 51 calories per cup with potatoes ringing in at 214. Check with the host that they are not smothered with butter. Green beans have 44 calories per cup, much better than the casserole which has 341 calories and 22 grams of fat.
  • Avoid soda and alcoholic beverages. Instead have water or an herbal tea, maybe apple or pumpkin spice. Sweeten with a little honey or stevia. For a lower calories alcoholic beverage, try a white wine spritzer. It has about 96 calories. Add 4 oz. wine and 2 oz. club soda and a lemon for garnish.
  • For dessert, just have a little.

Your Plan for Friday: Kick up your cardio today! Go for a long run, bike ride or walk. Enjoy 3 servings of fruit today. Apples, berries and grapefruit are good choices.

Have a large green salad for one meal today, 2 meals would be better. Drink at least half your body weight in ounces of water.

Exercising in the Office

Exercising in the Office

absTired of sitting in your chair dreaming about the body you could have if you didn’t spend all your time at work? Try these exercises to slim and tighten your abs!

The abdominal squeeze: All you have to do is sit on the edge of your office chair with your feet flat on the floor. Then with your spine straight, pull in your stomach as much as you can and hold the squeeze.

The elbow to knee: Begin by raising your left arm overhead and then lifting your right knee into the air while bringing your left elbow down and across your body toward your knee. Repeat on the opposite side.

The seated oblique twist: Place a pointer stick, ruler or broom stick across your upper back and shoulders. It’s held with your elbows bent at your sides, palms forward. Sit up tall on the edge of your chair with your knees bent and feet on the floor. You can also bend your elbows and place palms on top of your shoulders to do the exercise without the stick.  Simply rotating your spine from side-to-side is all you need to do for the exercise, though it is important to keep your abs tight as in the abdominal squeeze exercise. You can also rotate to one direction and then back to center first before working the other side.

Aim for 10- 15 repetitions 3- 5 times!

Tips to Drop a Size by Thanksgiving

turkey1- Kick up your cardio by 50%
Add an additional 15 minutes to burn more calories. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds.

2- No starches after 3pm
Try eating lean protein and non-starchy veggies..tons of veggies after 3pm. So no potatoes for dinner!

3- Drink half your body weight in ounces of water per day, or more!
Make water your beverage of choice. Ditch the soda, sports drinks and liquor. They are empty calories.

4- Eat your fruit, don’t drink it.
By eating your fruit you receive the benefits of fiber. Plus it takes longer to chew than it does to drink. Therefore you are consuming less calories!!

What is a Vegan Diet? Is it Healthy?

What is a vegan diet? Is it healthy?vegan_food_pyramid

A vegan diet is based on only eating plant-based foods. This means that any meat, poultry, fish, milk, eggs, cheese and honey are all avoided.
Well-balanced vegan diets have been approved for all stages of life, including pregnant and lactating women, children, adolescents, the elderly population, and competitive athletes. These diets are generally considered healthy and wholesome as long as you are still receiving the proper nutrients that are being lost by not consuming animal products. The types of nutrients generally lost through a poorly planned vegan diet in include calcium, omega 3 fatty acids, vitamin B12, and iron. Losing these essential nutrients can cause serious health problems, but can be avoided as long as your vegan diet is properly planned.

Here are some quick facts on the importance of these nutrients and how to keep them while on a vegan diet:
• Vitamin B12: Produces and maintains cells, maintains the nervous system, and helps create DNA.
• Calcium: Keeps bones strong, expands blood to muscles and vessels
• Iron: Transports oxygen, regulates cell growth and differentiation, integral part of many proteins and enzymes
• Omega 3 Fatty Acids: Protects against atherosclerosis, acts as an anti-inflammatory
In order to keep from losing these nutrients that are crucial in order to live a healthy lifestyle, you can eat:
• Wheat: Breakfast cereals, yeast extract, fortified oatmeal/cereal
• Vegetable Substitutes: Vegetable stock, veggie burgers,
• Soy Products: Soy milk, tofu, soy beans, soy nuts
• Beans: Lentils, any kind of beans, chickpeas
To conclude, yes, a vegan diet is extremely healthy. Research has shown that people who follow a vegetarian diet are at a lower risk for obesity, cardiovascular disease, hypertension, type 2 diabetes, diverticulosis, renal disease, some cancers (including lung and breast), and gallstones. Also, cholesterol is only found in animal foods, so vegan diets are completely cholesterol-free. This diet focuses on fresh, unprocessed foods and will help with many future health problems in the long run.

Here is Your Weekend Workout. No Equipment Needed!

Here is Your Weekend Workout. No Equipment Needed!

Here is Your Weekend Workout. No Equipment Needed!
Warm up for 8 minutes by walking, jogging, biking. Stretch before are after workout.

5 pushups
5 squats

10 pushups
10 squats

5 pushups
5 squats

10 pushups
10 squats
Rest. Repeat 1- 3 times.

 

Do not begin an exercise program without your doctor’s permission.

Lower Blood Pressure with Beetroot Juice

Lower blood pressure with Beetroot Juicebeetsjuice
Beet juice is high in nitrates which the body converts to nitric oxide. In 1998, the Nobel Prize for medicine was awarded for discovering the importance of Nitric Oxcide for cardiovascular health. Studies show elevated levels of nitric oxide can improve cardiovascular health and protect blood vessels from vascular aging . It can also increase athletic endurance and performance.

Beets are rich in vitamin C and also contain folate, potassium, fiber and antioxidants.

Beet juice can help lower blood pressure and improve stamina. One to two cups of beetroot juice a day have been shown to have a significant effect for lowering blood pressure. You may want to begin with a quarter cup and work up to a higher dosage. You can purchase beet juice in the organic section of many supermarket or make it in your juicer. Be prepared that the color of your stool may turn red.

Reasons to LOL (Laugh Out Loud)

Reasons to LOL (Laugh Out Loud)

laughterWith so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Here are just 2 reasons to “Laugh Out Loud”.

 

  • Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

 

  • Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

 

Laughing is free and it feels good!! Keep on laughing!!!!:-)

Weekend Workout

Weekend Workout

jackie13Here is a nice little Tabata style workout for you to try.

 

Warm up for 8 minutes.  Jog, walk, march, stretch,etc.

 

Repeat each exercise for 20 seconds then take 10 second break. Repeat sequence 8 times.

Burpees

Pushups

Jumping jack

Squats (or hop squats)

 

Cool down and stretch!!! Great job!!!

 

 

Remember to check with your doctor before beginning any exercise program!

What Are the Benefits of Sprinting?

sprintingWill sprinting help me burn fat? What are the benefits of sprinting?

Sprinting WILL help you burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.
Professor James Timmons from the Heriot-Watt University in Edinburgh reports that sprinting “can boost the body’s metabolism sharply, helping to prevent weight gain and diabetes.” He states “sprinting not only burns calories during its duration, but greatly improves overall metabolism, allowing you to burn more calories even when not sprinting.”
According to the Mayo Clinic “within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults.” One study showed individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.
The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).
Sprinting does have many health benefits, especially for your heart and lungs. Regular cardio exercise is key to keeping up with your overall health and fitness!sprinting2