Living Healthy.. Living Strong!!

Wonderful Nutrtion of an Eggplant.

2010-11-20T05:45:00.000-05:00

Eggplant is a member of the nightshade family of vegetables like tomato, bell pepper and potato. Known for its characteristic taste as well as texture, eggplants are best enjoyed in North America between August and October. Among the main growers of eggplant are Italy, Egypt, China, Japan and Turkey. Eggplant has glossy skin, while its flesh is spongy and cream-colored. Some might find that eggplant is an acquired taste, but I personally love them for its flavor and ability to absorb the flavor and juices of other ingredients.

Its fiber content is high, which helps our digestive process and also acts against coronary heart disease.

Nutritional values of eggplants include vitamins (in particular, C, as well as B1), proteins, minerals and phytonutrients. In the phytonutrients found in eggplants, there are phenolic compounds, such as caffeic and chlorogenic acid, and flavonoids. Flavonoids exhibit cancer fighting properties and phenolic compounds are considered antioxidants. Nasunin helps prevent damage of cell membranes and blocks the creation of free radicals. Potassium in eggplants brings a balance in salt intake and maintains a nice level of hydration. It also plays a role in regulating blood pressure. Eggplants also contain folate, magnesium and niacin as well as copper, manganese and thiamine (vitamin B1).

Below you will see a simple caponata. Caponata is a cooked vegetable dish popular throughout Italy (helps since my husband is Italian), though it is believed to have originated in Sicily. There are many variations, most of which contain eggplant as the primary ingredient. Although it can be served as a side dish to fish or meat, don’t be afraid to enjoy it like I do….with a hunk of garlic bread and a spoon. Personally, I think this is better the next day so I double the ingredients and take leftovers for lunch. Buon Appetito!!

Simple Caponata

Ingredients

¼ cup olive oil

1 celery stalk, chopped

1 medium eggplant, chopped, ½“ pieces

1 medium onion, chopped

1 red pepper, cored, seeded and chopped, ½” pieces

1 14oz can diced tomatoes with juice

3 tablespoons raisins

1 teaspoon dried oregano

¼ cup red wine vinegar

1 tablespoon sugar

salt & pepper to taste

In a large skillet, heat the oil over medium heat. Add the celery and saute for 2 minutes. Add the eggplant and onion, sauteing 3 minutes. Add the red pepper cooking until tender, about 4 minutes. Add the tomatoes, raisins and oregano. Simmer over medium-low heat letting the flavors blend, about 20 minutes. Stir in vinegar and sugar, simmering 2 minutes more. Salt & pepper to taste.

Enjoy, this is a good side for Thanksgiving.

Treats that can trick us!!

2010-10-30T07:14:00.000-04:00

Happy Halloween Everyone!

So Halloween is literally right around the corner and it can be tough to keep your hands off those buckets of candy. Moderation is key, but if you don't do moderation very well (like me), then I've got a couple tips for you:

1) Don't buy itYou can't eat what you don't have, right?

2) Buy the candy you don't care for If you want to participate in watching the cute kiddies dress up and come to your door, buy the candy you don't care for so your hand doesn't sneak into the bowl.

3) Give out healthier treatsNow you don't want to be the doorknob on the block who's throwing apples and oranges into kids' trick-or-treat bags, but try to find healthier options to give out like little packets of Teddy Grahams or how about stickers.

4) Eat before you go outIf you're attending a party, eat beforehand. If you go on a full stomach, you'll be less likely to grab at the unhealthy goodies on the table.

5) Bring a healthy dish to passBringing your own dish will make your host appreciative as well as give you a for-sure healthy option to pick from at the party.

6) Keep it out of sightNow if you HAVE kids and want to take them trick-or-treating, but are worried about having the candy they bring back to the house around, hide it. Sometimes what's out of site is out of mind.

7) It takes 1 hour of cardio to burn 2 fun-size candy barsAgain, if you have kids trick-or-treating, are going to a party, or have candy to give out, keep this in mind! If you're gonna eat it, be prepared to work like mad to get rid of it on your body! :-D

I hope these little tips help make your Halloween happy!

Yoga benefits breast cancer and menopause patients!

2010-10-29T08:08:00.000-04:00

In addition to helping you achieve a better body, yoga can make a significant difference in a woman's sense of well-being, even—and especially—when dealing with serious health challenges.

Recent research from India found that yoga can have a positive impact on menopause symptoms. The study followed a group of women who practiced the postures, breathing and meditation associated with yoga, while also listening to lectures on managing stress with yoga; a second group of women were assigned basic stretching and strengthen exercises, and listened to lectures on nutrition, fitness, and the biology of menopause.

In two months, the women in the yoga group had fewer hot flashes, fewer night sweats and less difficulty sleeping, while the women in the non-yoga group showed no changes.

Likewise, breast-cancer patients who attended a 10-week yoga program reported feeling notably less depressed and more calm, whereas women who were waitlisted did not report feeling any better during that time.

Interestingly, the research found that those who start out with the most negative outlook appear to have the most positive outcome after practicing yoga.

A little Cheat!!

2010-10-28T08:03:00.000-04:00

Yes you heard eat "CHEAT"....what! you might be saying. Yes it is ok to have a cheat every once in a while. It seems this time of year brings out the worst in me when it comes to treats. It makes it hard when you go into a store and the Halloween candy is screaming at you buy me buy me, eat me eat me. Then Thanksgiving come around and you have all that turkey and the other things that come with it. Oh then you have Christmas which is the worse because everyone is giving you pie, candy, cake etc. I am one of those that LOVES to bake this time of year, and to give it away (watch out friends). One of my favorites is the recipe below, I haven't made it in so long but love it. I will be giving these away (who will the lucky person be..lol..). Yes I am allowing myself this cheat.

Puddles of Fudge

Ingredients

1/2 cup butter, softened
1/2 cup creamy peanut butter
1/2 cup white sugar
1/2 cup packed brown sugar
1 egg
1/2 teaspoon vanilla extract
1 1/4 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup milk chocolate chips
1 cup semi-sweet chocolate chips
1 (14 ounce) can sweetened condensed milk
1 teaspoon vanilla extract
3/4 cup pecan halves

Directions

Preheat oven to 325 degrees F (165 degrees C).
Sift together flour, baking soda and salt.
Cream butter, peanut butter and white and brown sugars. Mix in egg and 1/2 teaspoon vanilla. Stir the flour mixture into creamed mixture. Shape the dough into 48 balls, 1 inch each. Place each ball in one compartment of a mini muffin tin.
For filling, put chocolate chips in a double boiler over simmering water. Stir in milk and vanilla, mix well.
Bake for 14 to 16 minutes or until lightly browned. Remove from oven and immediately make wells in the center of each using a melon baller. Cool in pan for 5 minutes. Then carefully remove to wire racks. Using a measuring cup fill each shell with the chocolate mixture. Then you can put sprinkles on them or pecans or a small bit of caramel.

Chicken McNasty!!!!!

2010-10-06T18:24:00.001-04:00

Yesterday I read an article about how Chicken McNuggets are made. They also provided the lovely picture above and, needless to say, I was emphatically grossed out. Now, we always joke about what could possibly be contained in a Chicken McNugget (or any fast food item for that matter) and, laughing, continue to shovel it in. However, it's really not a joke. It's serious business when it comes to your health! So let's break it down.
Here's how the process goes, people. A WHOLE chicken (guts...bones...the entire works!) is mechanically smashed into tiny bits and pieces and smoothed out into a pretty pink goopy substance. This, by the way, is how a good portion of all your fave fast food items begin being processed before they get transformed into the illusion of food. They'll let you eat this junk, but before they do, they so kindly remove the bacteria from the chicken by soaking it in ammonia. How sweet. Then to make it taste fairly good and look fairly appealing they add a load of artificial flavors and colors before it gets the chance to swim around in your belly. Bon apetit, huh?

It also blows my mind the way they donate part of every Happy Meal to the Ronald McDonald charity. Kill kids to help kids just doesn't add up in my book, but that's a whole other topic of discussion.
This stuff is not food, people! Do you feel remarkably tired most of the time? Do feel like you don't have the energy to play with your kids, take care of your family, or effectively perform in your career? Do you get sick often? Fast food could be the culprit...or any unnecessary processed food...period! This includes a good chunk of what's being sold in the middle aisles of the grocery store, as well.

Your body just DOES NOT know what to do with this foreign JUNK. None of the ingredients in these products can be broken down in a way where your body uses them for energy, proper organ function, or fat burning. It basically ends up sitting in your system as fat and infecting your body with chemicals.

Need to be grossed out further? Check out the evolution of a burger and fries over 137 days. That should clinch it for ya'. Click here.

Now I know we're not perfect all the time, but bottom line...stay away from this stuff! I really care about you and your health and want you feeling good and functioning at your best.

Salutation Nation!

2010-08-17T20:22:00.000-04:00

Last weekend me and Mya went to the Duke Gardens for LuLuLemon's Salutation Nation. All over the united states LuLuLemon was giving back to the community in this hour long Yoga practice. We had such a great time, from the beauty of our surroundings the wonderful people around us. Just laying back on our mats and looking up the sky and taking it all in. In Savasana this was my time to pray and have my one on one time with God, what a glorious time.

Posture of the Month...

2010-08-17T20:16:00.000-04:00

Side Arm Balance (Vasisthasana)

Basically balancing on your right hand and right knee with your left foot squeezing the floor (optional: straighten right leg also)
Try and have a straight line from your right hand to right knee to right foot to left foot
Press firmly through your right arm creating space in right shoulder joint (so there is not too much compression in shoulder joint)
Extend left arm straight up towards the sky above right arm to your own comfortable degree
Allow left arm, shoulder and chest to open while always keeping your chest lengthening away from your left foot squeezing the floor
Option: use towel as padding for knee, if necessary

Non-Fat Summer Slaw! Yum..

2010-07-30T07:17:00.000-04:00

Without the mayo this slaw has great nutritional value with no fat and is high in vitamin C. It works great as a side dish with your favorite grilled meat or seafood, but it shines as a topping for homemade tacos!

½	Cabbage, shredded or cut finely
1	Red bell pepper, sliced thinly
1	Jalapeno pepper, sliced thinly
½	Red onion, sliced thinly
2	Limes, juice only
1	Bunch of Cilantro, chopped
	Salt and pepper to taste

To prepare cabbage, remove the outer leaves and toss them (or better yet put in the compost bin.) Cut cabbage in half, then quarters. Remove the cabbage core, by cutting through the base end of the cabbage at an angle. Thinly slice the remaining cabbage or grate on the largest setting of a box grater.

Place cabbage in a bowl with sliced red bell pepper, jalapeno (seeds and membrane removed for less heat or left in for added heat) and red onion.

Cut the limes in half and juice directly into the bowl.

Chop the cilantro and add to the cabbage mixture. Toss to combine. Season with salt and pepper to taste.

Opening up!

2010-07-30T07:10:00.000-04:00

What obstacles do you face daily in life or maybe physically, we all face them from time to time. It's how we deal with them that's important.

"Obstacles are those frightful things you see when you take your eyes off the goal." You see, we have the power to either turn our experiences and truths into obstructions, weights tethered to any possible rise in self-esteem, greater awareness, and health; or to remove them.

Yogis have fabulous resistance-busting tools. We can get on the mat and practice, opening tight places and dissolving emotional and mental tension. We breathe, switch our thinking, learn to see more clearly and, by deciding to love ourselves a little more, we begin to widen the very doorway into our own hearts. By applying awareness to each situation we encounter, we open a threshold to our core, allowing our deepest wisdom to sweep through, and away, into the world in the form of our most courageous, conscious actions.

In my classes, any time I want to clear the threshold, I ask my students to focus on hip opening. I call the hips "the Gateways," because they can allow, or block, the energy moving from you foundation into your core. If the gateways are closed, the posture is incomplete and with it, the opportunity to gain the full benefits of the asana is lost. Try the following pose any time you feel a little closed yet feel ready to make the space you need to cross the threshold into that next, most incredible state of being who you really are.

Core Pose: Funky Lunge

This posture clears a common tight area--the side leg and outer hips--all the way from the foundation to your center. When you open this gateway, issues like sciatica may recede, since the piriformis muscle at the side of your pelvis often compresses it. As well, you'll open the IT band, making this a wonderful way to free yourself from over-closure of the gateways of the hip muscles and joints and, quite literally, be able to walk through any threshold more freely.

Come into Down Dog. Step your left foot to your right thumb. With this crossed foot placement, you'll bring the right knee to the mat. Center your hips, and come onto palms or fingertips, on the mat or on blocks, so that your hands are under your shoulders.

Begin to roll onto the pinky toe edge of your left foot. As you ground the foot down, and resist it back towards your hip, roll the outer left hip and upper thigh back and down so that it's not hiking up toward your ribcage.

Inhale, lift your lower belly and wave long through your spine. Exhale, and fold at the hip creases as you bend the elbows to your capacity. Play your edge of flexibility as you begin to straighten your front leg until you begin to feel sensation. Breathe and soften there before moving further into your stretch.

If you want more of a challenge, try tucking the back toes under and lifting the back knee as in a Low Lunge. Your hands will walk back to remain under the shoulders for support.

Breathe here for one minute, taking small spinal waves on the inhalation, and deepening your fold on the exhalation. Return to Dog Pose, and switch sides.

Improving your Lung Capacity!

2010-07-20T06:55:00.000-04:00

Proper breathing is essential during exercise but should you try to increase your lung capacity? It seems like the average person who exercises regularly wouldn't concern themselves with increased lung capacity the way an endurance athlete would. However, improving your own lung capacity can benefit you when you are working out. Even if you have no plans to race in a triathlon, you can reap the benefits.

Most athletes work on improving their lung capacity because in turn, it increases their endurance and stamina. If you exercise on a regular basis, you may notice an increase in your own endurance and stamina by improving your lung capacity.

Ways to Increase Lung Capacity

You cannot physically increase the size of your lungs but there are ways to improve the efficiency of your lungs. The average person's lungs holds between 4 - 6 liters of air. Lung capacity also varies on height, age, sex, weight, as well as physical activity. For example, a swimmer would have a much larger lung capacity than someone who only works out a few times a week.

Cardio Exercises

One of the most common ways to improve lung capacity is through regular cardio exercise. Running is a good exercise to begin with. Some runners purposely live or train in areas of higher altitude because there is less available oxygen. The body then has to adapt to training with the lack of oxygen which in turns increases lung capacity. However, this can be dangerous as there is the risk of altitude sickness when the lungs cannot process enough oxygen for the body.

Breathing Exercises

Another method is by performing breathing exercises. Yoga is often turned to for learning how to breathe better. One breathing exercise I practice often is deep belly breathing. It really helps to relax me when I am feeling anxious or stressed. I once read that the average person does not breathe properly and that we lose lung capacity as we age. Breathing exercises are probably beneficial for those reasons.

Improve Your Posture

Having good posture also helps to improve lung capacity because when you are slouching over you constrict the amount of air your lungs take in. Practice sitting and standing with correct posture.

It should go without saying but smoking reduces your lung capacity among the other negative side effects. I think improving one's lung capacity wouldn't hurt. Have you purposely tried increasing your own?

Be in the Moment!!

2010-06-23T17:43:00.000-04:00

Be in the Moment

With the many distractions of everyday life sometimes it’s difficult trying to stay in the moment. Sometimes, and more frequently than I would like, my mind wanders off. And when this happens I’ll feel disconnected from the present. Knowing that this obviously isn’t a good way to live, I’m always trying to re-focus my mind. (harder at times then others)

Have you noticed that when you’re away from home, perhaps on vacation or travelling for work purposes, the eyes and mind are more tuned into your environment? You tend to notice more details in general, and the imagination gets revved-up. I think that when you live in the moment, life can be more fun and interesting. With being away this last week in Cali, I was busy being in the moment enjoying each and every precious moment with my family...but on the plane ride home I really started to realize how much I missed being me and doing all the things I enjoyed...school, working out and the business of life seemed to be getting in the way of just sitting back and being in that moment. I realized on that flight home I need to get back to what brings me to a state of peace and reflecting and that is in my art room, creating. If I could create for a living that would be wonderful.

Being in the moment anywhere from eating to reading or maybe taking a walk will help bring you back to what it means to be in that space right here right now. SO take just a moment and breathe, reflect and embrace all that is around you.

Journal your journey and goals!!!

2010-05-24T07:46:00.000-04:00

Do you ever feel lost or that you're not moving forward in your fitness progress? Are you confused about where you've been and where you want to go? Did you fall off track and don't know where or how it happened? Do you want to get back on track but aren't sure where to pick back up? Are you cheating on your clean eating and not holding yourself responsible for the 2 pounds you gained in the past couple weeks?

I have a tip that may be the answer to all these questions if you apply it diligently, effectively, and honestly.....journaling!! Journaling can be used to record your feelings, how much weight you're lifting, your workout schedule, inspirational quotes, your eating schedule, your cheat meals, and anything else that either hinders you or propels you toward achieving the fitness and health goals of your dreams!

YOU, and ONLY YOU, are responsible for getting yourself where you want to be, and one of the best ways to hold yourself responsible is by recording all of the tiny details of your journey!

I want to share one of my favorite ways to use journaling....feel free to steal this! In fact, I encourage it! We all get tempted and have the urge to cave in to our cravings with the repercussions of feeling defeated and weak. I try and combat the cravings that lead to this feeling with journaling. Whenever I get the urge, I go to my journal and start giving myself a pep talk. Frantically, I start writing things like:

"You don't need it!"

"Prove you can do this, because you totally can!"

"Set a good example for those you care about!"

"You deserve to reach your goals and you're SO capable!!"

"Think about how you'll feel when you're done? Is it really worth it?"

"Look how well you're doing and how far you've come!!"
By the time I'm done writing down everything I can think of to fight the desire to sabotage my hard-earned progress, I've lost the urge to give in and I've renewed my motivation to keep pushing forward! I feel proud, strong, and energized!

So feel free to use journaling this same way, but also think about all the other ways you could use journaling. Write down your fitness program...record your weight and reps so you know where you were and how much to strive to do next time. Write down how you feel after cardio every day and whether you were able to go longer or harder than last time. Write down everything you're eating everyday. I find that when I'm writing everything I'm eating down, I cheat less because I really don't want to have to write "Ate 1 piece of chocolate cake" in my food journal for the day!

Write down all the comments, compliments, tips, and advice you get from other people to help keep you motivated. Post pictures from your fave fitness magazine in your journal to look at when you need an extra push to get your workout in.

Now...there are times when we all give in to temptation (I'm more than human and have done it, too), but there's absolutely no such thing as failure or defeat...even though it may feel like it. Journaling can help you record your feelings and circumstances so that you can learn how to best deal with certain situations for the future. It can also help you get back on track and figure out where things went wrong so you can improve your situation.

See, there are endless possibilities for journaling! Just find what's going to work best for you so you can reach your goals! I'd love for you to share with me any ideas, tips, and advice you've thought of for journaling to help your fellow readers, so please leave a comment!!

Importance of Water!!!!

2010-05-14T06:18:00.000-04:00

It's likely that the only reason you think you need to drink water is to stay "hydrated," but you might not truly understand what this means. Let's delve into the meaning behind hydration and just why you need to drink so much plain, "boring" water.

Your body is made up primarily of water. When you're properly hydrated, about two-thirds of your body is water—muscle tissue is even higher, at around 70 percent, while fat is less. Muscle powers your body and fat protects it. Put two and two together, and you may infer that water is vital to the things that make your body do stuff. When you don't drink enough water, your body declines into a state we call dehydration. Get too dehydrated, and your body will not function properly, which isn't too surprising when your body's low on such a vital nutrient. (Your body can be as much as up to 65 percent water!)
You don't need to drink 65 percent of your weight in water each day. This is because, one, if you lost all the water in your body, you'd be dead, and two, that water makes up most of all the living things on our planet. Since we eat living—or recently alive—things, we get some water from the things we eat. When we cook things, they lose their water. This means that the more raw whole foods you eat, the less water you need to drink. Fruits and veggies lead the group of water-rich foods and contain around 95 percent water. If you eat a lot of plants, you can drink less water. But if you don't . . .
There is more to hydration than just your water levels. Chemicals in your body react with water so that you can function. We lose water in the form of sweat, and sweat is made up of water and body "salts," which are mainly sodium, chloride, and potassium, but they also include magnesium, calcium, and so on. These are called electrolytes and, basically, are the reason that salt is such a vital component in your diet. Salt is a mixture of sodium and chloride, but generally, we use the term "salts" in reference to electrolytes. Too much salt is bad and too little is bad. Both can kill you. This is why, like water, the amount you consume should be directly related to the workload your body is put under. More exercise equals more sweat, meaning that you need more water and more salt.
What about water weight? Some people are afraid to drink a lot of water because they're afraid of gaining "water weight." This is the opposite of what you should do. Water weight is a term for your body holding on to excess water because it's not getting enough. The best way to get rid of water weight is to drink more water. It works two ways. If you don't drink enough water or if you eat too much salt in your diet, your body hoards water. This water/salt relationship is referred to as your electrolyte balance.

Generally, there's an easy way to tell if you need more water or salt; because most people drink too little water and eat far too much salt—especially those who eat in restaurants. So when you aren't exercising, you almost never need more salt. When you are exercising, getting enough salt becomes an issue. Endurance athletes are ever aware of the need to have enough salt to avoid a condition called hyponatremia, a condition that results when you've had too much water and not enough salt, basically just dehydration from a different angle. Those who don't exercise outdoors excessively almost never have to worry about this condition.
So what does water do for you? You'll often hear claims that water helps chemical reactions, regulates your body temperature, and lubricates your joints, eyes, and spinal cord. Sure, it does all of this stuff. In fact, since you're mostly made up of water, a case can be made that it does almost everything. So why split hairs? Your body doesn't work, at all, without being fed a lot of water. You can live days, weeks, and, sometimes, even months without food. But you can't live even a few days without water.
Itchy skin. Dry skin. Constipation. Sneezing. Dry cough, headaches, nosebleeds, and acne. These are common ailments related to drinking too little water. Since water regulates your body's functions, it makes sense that minor glitches in bodily functions may be related to not drinking enough water. And this is just a partial list of common ailments. Many symptoms blamed on allergies are probably due to living in a dehydrated state. When you are properly hydrated, your body can better defend itself.
The above symptoms may be worse in the winter. Water is required just to breathe, and you lose water through your mouth and lungs. During winter, when the air is dry, more water is required. Add forced heat in the air—like from home heating systems and fires—and the situation is exacerbated. This means that you need to drink extra water in the winter when it's cold, even though you are probably less thirsty.
Water and your immune system. During winter, lack of water will dry out the mucous membranes of your lungs, gut, and sinus passages and lessen your resistance to disease. These barriers protect your body against bacteria, viruses, and pollutants when you're fully hydrated and intact. Allowing them to dry out could be the leading cause of the common cold and allergic symptoms, not to mention things like constipation, sinusitis, irritable bowel syndrome, and long-term diseases like hemorrhoids and colon cancer.
Water and fat loss. We haven't yet discussed the importance of fat mobilization for energy and its relation to weight loss and effective exercise because, well, this is Nutrition 911 and that sounds complicated. Anyway, water is the main component of this action. A well-hydrated body has higher levels of oxygen in the bloodstream, translating into an increased ability to burn fat as fuel. The more efficiently you burn fat as fuel, the more effectively you exercise, leading to a better overall body composition.
How much water? It's said you need about 8 glasses of water a day. However, this will vary due to your activity level and environmental conditions. As a general rule, add a couple of glasses during the hot days of summer and the dry, cold nights of winter. During exercise, you may lose a quart an hour or more. While all liquids provide water, sugar, diuretics (caffeine, etc.), and carbonation reduce the hydration effect. Combining all three, as in soda, can reduce the hydration efficiency of the liquid to almost nil.

2010-05-03T07:40:00.000-04:00

Letter to the Never-been-to-Yoga-at-the-Intermediate-or-Higher-Level-Class Student because it fits in your Schedule or Whatever.

Inspired by McSweeney’s hilarious AN OPEN LETTER TO THE SUBSTITUTE YOGA TEACHER WHO WON’T STOP WITH THE IMAGERY.

Dear New Student,

Welcome! Happy to meet you!

What’s that? You’ve never done yoga before and you had knee replacement surgery last month? Thank you for letting me know.

Please note that this is an intermediate level class. I very strongly recommend taking at least a few fundamentals of yoga classes before a more advanced class such as this one. Classes labeled for “beginners” are truly helpful for students of all levels of physical fitness and will give you a good foundation in alignment and breath.

I’ll do my best to give variations and modifications during class. Ultimately, you are your own best teacher. Listen to your body. If something doesn’t feel right for you today, then please don’t do it. You can rest at any time and for any amount of time. Honestly! If you are having difficultly maintaining a steady breath, it’s a good sign that you’re forcing your body to do something it probably isn’t ready to do yet.

This is a practice. It’s ongoing. The only thing you have to do is breathe. Everything else is optional!

Namaste,
Sherry
—
Teachers, does this happen in your yogasana classes often? It seems that no matter how many modifications I offer, new and injured students often attempt the most challenging poses and variations. But hey, strivers are going to strive. (Strivers, you’re wonderful just as you are!) What are your tips for keeping these students safe? And students, what is a helpful, non-condescending way to be advised against doing something?
~~~
BIO: Sherry French loves beginners. Y’all are welcome and appreciated! But she really wants you to be safe. When she says child’s pose, she means you! If you’re going to do the crazy stuff, do it somewhere else. Not on her watch!

Thoughts!!!

2010-04-29T07:40:00.001-04:00

"The paradox of our time in history is that we have taller buildings but shorter tempers, wider freeways, but narrower viewpoints.

We spend more, but have less; we buy more, but enjoy less. We have bigger houses and smaller families, more conveniences, but less time.

We have more degrees but less sense, more knowledge but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom.

We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often.

We've learned how to make a living, but not a life. We've added years to life, not life to years.

We've been all the way to the moon and back, but have trouble crossing the road to meet a new neighbor. We conquered outer space, but not inner space. We've done larger things, but not better things. We've cleaned up the air, but polluted the soul. We've conquered the atom, but not our prejudice.

We write more, but learn less. We plan more, but accomplish less.

We've learned to rush, but not to wait. We build more computers to hold more information, to produce more copies than ever, but we communicate less and less.

These are times of fast food and slow digestion, big men and small character, steep profits and shallow relationships. These are days of two incomes but more divorce, fancier houses, but broken homes. These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill.

It is a time when there is much in the showroom window and nothing in the stockroom. A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or just hit delete.

Remember, spend some time with your loved ones because they are not going to be around forever.

Remember, say a kind word to someone who looks up to you in awe, because that little person will soon grow up and leave your side.

Remember to give a warm hug to the one next to you, because that is the only treasure you can give with your heart, and it doesn't cost a cent.

Remember to say "I love you" to your partner and your loved ones, but most of all, mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you.

Remember to hold hands and cherish the moment, for someday that person will not be there again.

Give time to love, give time to speak, and give time to share the precious thoughts in your mind.

AND ALWAYS REMEMBER:

Life is not measured by the number of breaths we take, but by the moments that take our breath away.

Great recipe!!!!

2010-04-23T17:11:00.001-04:00

Hey all it's been awhile since I have shared a recipe, but this one is awesome..so for your next dinner try it and let me know what you think.....Recommended by a friend

Greek Feta Chicken

8 oz. plain nonfat yogurt
4 tsp. garlic, minced
1/3 bunch fresh oregano, chopped
1 Tbsp. chopped fresh parsley
1-1/2 tsp. fresh lemon juice
1 tsp. black pepper
8 boneless, skinless chicken breast halves
Topping:
6 oz. feta cheese
1 roma tomato, chopped
1/2 cup artichoke hearts, canned
1/2 cup sun-dried tomatoes, blanched and chopped
1 Tbsp. chopped fresh oregano
1 Tbsp. chopped fresh parsley

In a medium bowl, whisk together the marinade ingredients. Add the chicken, turn to coat and marinate in the refrigerator for at least 1 hour and up to overnight. Preheat the grill and set the oven to 350 degrees. Mix together the topping ingredients in a large bowl. Grill the chicken, basting with marinade, 4 minutes per side or until no longer pink. Arrange the chicken on a sheet pan coated with nonstick spray and place 1 rounded tablespoon of topping on each breast. Bake for 5 to 8 minutes or until the cheese is softened. Makes 8 servings.

Preparation Time: 1 hour, 15 minutes

Cooking Time: 16 minutes

Nutritional Information: (per serving)
Calories: 218Protein: 33 gFiber: 1 gCarbs: 7 gFat Total: 6 gSaturated Fat: 4 g

I hope you get a chance to try this out and have a FANTASTIC weekend! Keep going after your health and fitness goals.

Avoid the most common mistakes to get the most out of your workouts!

2010-04-19T17:27:00.000-04:00

You work really hard to keep yourself on a good workout schedule and eating right, but there are a couple things you could be doing that may have a significant impact on getting you to your fitness goals. These are mistakes even the most disciplined and devoted fitness addicts make. Let's fine-tune your workout!

1) Not fueling up after your workout session.
Food is SO important. I've said this before, but it's worthy of repeating...80% of your results is food and how your fuel your body. This includes pre and post workout meals. After you've worked your body, you have a small time-slot of about 45 minutes (optimize in 45!) to provide your body with the much needed nutrition it requires. When you fuel up after a workout, the calories, carbs, and protein you consume get right to work on repairing and rejuvinating your muscles. The proper ratio is 4/1 carbs to protein. One GREAT way to make sure you're getting the proper ratio is through your recovery drink of choice after your workout...I like Endurox !

2) Allowing gravity to do all of your work for you.
How are you suppose to get the most out of your weight workouts if you let gravity drop your weight? The negative movement (bringing the weight down) is just as important as the positive movement (bringing the weight up). If you don't resist the weight coming down, you're missing out on half of the exercise and not getting the most out of your rep. If you're going to make the decision to get into the gym, don't you want your work to go to good use? So take your time and slow down the movement to build that lean, beautiful muscle that's going to be burning tons of fat!

3) Not getting in enough resistance training.
Resistance training isn't just for bodybuilders...and neither is HEAVY resistance training. I lift heavy all the time and have never become bulky. Cardio definitely helps you burn fat, but it will do nothing to shape and tone those muscles. And when you build muscle, it will burn fat ALL the time...even when you're sleeping! I know I'd love to burn more fat when I'm not working to burn it!

4) Not lifting heavy enough.
If you want to change the way you look, you have to challenge your muscles...and in order to challenge your muscles, you have to lift heavier. If you're not struggling with your last three reps, you're not making any changes in your body. If you're looking to build strong muscle shoot for 8-10 reps with 8, 9, and 10 being VERY difficult. If you're looking to build endurance then shoot for 12-15 reps with 13, 14, and 15 being VERY difficult. When you reach 10...or when you reach 15, up your weight, and let the cycle begin!

5) Not drinking enough water.
Water is a necessity! It is responsible in aiding so much of what are bodies do on a regular basis! It helps build muscles, keeps your metabolism up, aids in digestion and losing weight, keeps your organs running smoothly, and flushes your system. Aim for 8-10 8 oz. glasses a day! And the first thing that should go into your mouth before anything else in the morning is a glass of water. If you think water is extremely boring, try adding some frozen fruit to add a hint of flavor....

6) Focusing too much on the short term.
Our bodies are extremely smart, but take time to be trained to run the proper way through food and exercise. So be patient to see the results. Our bodies also adapt very quickly to workout routines, so be sure to change up your schedule every 3 weeks to 1 month to keep from plateauing. And it doesn't have to be anything really drastic...think about changing the sequence of your workouts or the angle at which you're lifting your weight. If you often do cardio first, then weights, try weights first, then cardio!

7) Not allowing yourself enough rest time.
Your body needs rest. Especially between resistance training sessions. Try to wait at least 48 hours when training the same muscle group. This will give it time to develop, heal, and grow for your next session. In any workout, whether it's cardio or strength training the muscle fibers tear, which causes the soreness you experience.

8) Not eating enough.
If you're not eating enough, your body will not improve. When you're working your body, it needs more fuel to support it. The more you work, the more fuel it needs. When you work hard and eat often your body will consume and use those calories...they don't sit and store as fat like everyone expects they will. If you aren't seeing the kinds of results you're looking for, the problem usually lies in how or what you're eating...so keep yourself aware. If you need help with this...go back to read my past blogs on eating and food. They should put on the right track.

9) Not creating enough variety in your cardio.
Variety is the spice of life...and in workout land as well! For example, if you're running the same pace on the treadmill over and over again, your body will adapt and you will plateau. You won't be challenged anymore. This does not qualify as a good workout. Try interval training instead and run at a higher intensity for a little while, then a lower intensity...then try bringing up the incline and work your legs at a slightly different angle....play around with it and you'll have a much more effective session.

So be aware and keep an eye on some of these things. Make some changes, even small ones, where you need to and you'll be surprised at how much of a difference they'll make!

The benefits of Yoga breathing...

2010-04-09T01:16:00.000-04:00

Yoga breathing during yoga practice is the bond connecting the physical and psychological elements of yoga. Because the physical body and psyche are so intimately associated, a change in one instantly influences the other. You can produce valuable changes in your physical body and mind by maintaining control over your breathing. Yoga breathing rejuvenates and cleanses the physical body, cools and loosens up the mind and helps as a great warm-up before performing yoga poses. In harmonization with yoga poses, yoga breathing fuses the mind with the body connecting the opposing energies and facilitates deep relaxation from each pose. The practice of yoga breathing has extensive affirmative effects on bodily, psychological and emotional comfort. It also persuades spiritual development.

Yoga Breathing Effects on the Body

Yoga breathing delivers oxygen to the body’s cells to ensure they continue to function properly. If there is an oxygen deficiency, difficulties may arise in the metabolism of nutrients from food. Proper yoga breathing facilitates metabolism and aids in the removal of all deadly gases such as carbon dioxide which are secondary by-products of metabolism. By maintaining the oxygen supply to the organs, feelings of nervousness and exhaustion are also diminished.

Also, by circulating more oxygen to our muscles we reduce stress and increase energy. Yoga breathing extends normal breathing time, which elongates the intercostal muscles. Yoga breathing also supports the respiratory system and there by reduces the risks of asthma and other respiratory difficulties.

Yoga Breathing Effects on the Brain

Brain cells have a high metabolic rate so require greater amounts of oxygen to function compared to other types of cells. Deficient oxygen in brain cells can lead to indolence, tiredness, perplexity, bewilderment, loss of concentration and control over emotions. Yoga breathing helps ensure a consistent flow of oxygen is distributed to brain cells.
Yoga breathing exercises also helps in balancing the activities done by each side of the brain. Apt yoga breathing exercises assist the two brain parts to work together and reduce the left-right brain conflict.

Yoga Breathing to Reduce Stress

A thorough knowledge of yoga breathing methods can be one of the most effective stress reduction tools around. A good way to relieve stress is to take a deep, long breath supplying your brain with plenty of oxygen. Most people take in shallow breaths that deprive the body of its oxygen needs. By using yoga breathing techniques to deepen the breath we can maximize our air intake and also increase our lung capacity over time.

Psychological and Emotional Benefits of Yoga Breathing

By having control over your breathing, you can control the internal energy of the body and eventually achieve complete control over your mind. In yoga breathing exercises, the breath is seen as the significant connection linking our physical and mental world. The most significant benefit from yoga breathing is for the mind.
Appropriate yoga breathing appeases the central and peripheral nervous system. It cools and stables the mind. This helps in increasing attentiveness, focusing concentration and decreasing the probability of stress when dealing with complex and difficult situations. It also helps in bringing out emotional stability by maintaining the emotional equilibrium. It facilitates reduction of desire and depression, helps you get relieved from sadness. The main significance of all is that it helps in finding your inner self and gives you peace of mind.
Believe it or not, Yoga breathing for sure is a direct medicine for peace. Try it. You will feel the difference.

Very High Calorie and Fat Coffee Drinks!!

2010-04-07T16:14:00.000-04:00

I thought I would share this Article from Men's Magazine regarding coffee drinks. I am a coffee lover, if I have one of these yummy fancy coffee drinks I ALWAYS go for Non-Fat milk and sugar free syrup....saves a ton of calories.

Unhealthiest Coffee Drinks in America

By David Zinczenko, with Matt Goulding -

I met an old college buddy for brunch at a local coffeehouse recently. "You're the nutrition guy, so I gotta be careful what I eat!" he teased, and ordered a totally healthy egg-white omelet. But then he ordered a coffee drink to go with it—some kind of whipped mocha frappe concoction—and all his nutritional hard work went right out the window. I didn't want to ruin his appetite, so I held my tongue. But my buddy made a classic mistake: He was watching what he ate, but not what he drank. The damage: more than 400 additional calories, slurped from a paper cup.

The fact is, a shocking number of the calories we consume at coffee joints doesn't come from the food. It comes from the coffee, and that's a shame. A cup of coffee in its raw, natural state contains only 5 calories, and the metabolism-boosting benefits of caffeine actually make coffee a good weight-loss supplement. But too much of our coffee has been razzle-dazzled into sugary, fatty, dessert-like beverages: Instead of drinking a cup of Joe, we're drinking... Joeshakes.

That said, as we discovered researching our forthcoming book, Drink This, Not That!, you can get your morning buzz without the accompanying caloric load, if you know what to look for—and what to avoid. Here's an overview of the best—and worst—coffee drinks in America.

#5: WORST FLAVORED LATTE
Dairy Queen Caramel MooLatte (24 fl oz)
870 calories
24 g fat (19 g saturated, 1 g trans)
112 g sugars

Per ounce this so-called coffee concoction delivers 1 gram of fat and 4.6 grams of sugar, making even Starbucks’ over-the-top line of Frappuccinos look like reasonably decent options. Maybe that’s why DQ decided to give it a name that alludes to the animal it promises to turn you into. If you can bring yourself to backtrack out of Dairy Queen and walk down to the neighboring coffee shop, you can order a large iced latte with a couple shots of flavored syrup and still save somewhere around 600 calories. (Do that a few times a week and lose 25 pounds in a year!) But if you’re stuck where you are, you better plan on pairing a small treat with a regular cup of coffee.

Drink This Instead!Small Chocolate Ice Cream Cone with a medium cup of coffee
240 calories
7 g fat (5 g saturated)
34 g sugars

BONUS TIP: Drinks aren't the only way to pack on unwanted calories. Think salads are healthy? Check out these 15 gut-busting salads.

#4: WORST COFFEE/SHAKE HYBRID
Baskin Robbins Cappuccino Blast Turtle (large, 32 fl oz)
960 calories
27 g fat (16 g saturated, 0.5 g trans)
103 g sugars

In early 2009, when last we compiled our Worst Drinks list, Baskin Robbins stole the Worst Drink spot by a caloric landslide. The chain’s Chocolate Oreo Shake had 2,600 calories, and the Heath and York Peppermint Patty Shake wasn’t far behind. Thankfully, Baskin has since removed those items from its menu, but if it wants amnesty from us, it will have to drop the 32-ounce cup.
Drink This Instead!
Cappuccino Blast made with Soft Serve (small, 16 fl oz)
280 calories
9 g fat (6 g saturated)
21 g sugars

BONUS TIP: For full nutrition information for all of your favorite chain restaurants and thousands of foods, download the bestselling Eat This, Not That! iPhone app. It’s like having your own personal nutritionist in your pocket at all times, and will help you avoid the caloric calamities and guide you to the best ways to lose your belly fast.

#3: WORST LATTE
Krispy Kreme Lotta Latte Chiller (Large, 20 oz)
1,050 calories
40 g fat (36 g saturated)
97 g sugars

This has a lotta something, but it ain’t latte. The average latte of this size, even when made with whole milk, has about 6 grams of saturated fat. This “kremey” abomination has six times that much—nearly two days' worth! Unfortunately Krispy Kreme makes it difficult to choose an alternative. Sure, the chain offers a line of hot espresso beverages, but it refuses to spill the beans on the nutritional info. That means you’re taking a big chance when you order the calorific Mocha or Kaffe Kreme. Instead, break your order down into two functions: the sweet and the caffeinated.

Drink This Instead!
Very Berry Chiller (Large, 20 oz) with a cup of regular coffee
290 calories
0 g fat
71 g sugars

BONUS TIP: Save calories, time, and money with the free Eat This, Not That! newsletter. Sign up today and you’ll get the Eat This, Not That! guide to shopping once and eating for a week, also for free.

#2: WORST PROTEIN-FORTIFIED COFFEE DRINK (ARE YOU KIDDING ME) sherry's words
Smoothie King Mo’cuccino Caramel (large, 40 fl oz)
1,140 calories
24 g fat (12 g saturated)
20 g protein
176 g sugars

The good news is that all Smoothie King’s coffee smoothies come equipped with a big scoop of protein powder. The bad news is that if you order this one, it will cost you more than half your day’s calories and as much sugar as 8 full-sized Hershey’s Milk Chocolate Bars. Stick with reasonable drinks and—more importantly—reasonable portions.

Drink This Instead!
Coffee Smoothie Caramel (20 fl oz)
340 calories
1 g fat (0 g saturated)
14 g protein
56 g sugars

BONUS TIP: For a more comprehensive list of dubious beverages, and what to drink instead, check our 2010 list of the 20 Worst Drinks in America.

#1: WORST FROZEN MOCHA
Cosi Double Oh! Arctic Mocha (gigante, 23 oz)
1,210 calories
19 g fat (10 g saturated)
240 g sugars

A frozen mocha will never be a stellar option, but we’ve still never come across anything that competes with this cookie-coffee-milkshake hybrid from Cosi. Essentially it’s a mocha-flavored Blizzard made with Oreo cookies and topped with whipped cream and an oversized Oreo. Maybe that’s why it has half your day’s saturated fat and more sugar than a dozen Twinkies.

Drink This Instead!
Mocha (tall, 11 oz)
298 calories
8 g fat (5 g saturated)
41 g sugars

So the next time you go out...rethink what you want to spend your calories on.

Sherry Lynn

So what is HOT YOGA???? Should you do it?

2010-04-06T18:37:00.002-04:00

What is Hot Yoga?

Hot Yoga is a series of yoga positions done inside a heated room. The area is usually kept at a high constant temperature of 95-100 Farenheit. As you can imagine, a dynamic yoga session at this temperature results in profuse sweating which rids the body of toxins. It also warms the muscles

History of Hot Yoga

Bikram Choudhury is a creator of Hot Yoga. He is a living expert of Yoga. His technique of Hot Yoga is a set sequence of 26 yoga positions including two Pranayama exercises. Each of these are executed two times in a single session that usually lasts for 90 minutes. Recently, Bikram was involved in a court case over his effort to patent his sequence of 26 yoga poses done in a hot room. Bikram still remains a very notorious figure in the hot yoga world.

How Does Hot Yoga Help You Lose Weight?

Warming the muscles makes the body burn fat more readily
Muscles become stronger by practicing hot yoga and will burn more calories at rest
When your body is detoxified the circulatory system improves and the metabolism increase
Hot Yoga improves the efficiency of bodily systems and functions of the body thereby regulating appetite and decreasing the desire for unhealthy junk foods.

Hot Yoga Guidelines

It is essential to have a yoga mat, dedicated to hot yoga mat, and towel when performing Hot Yoga as you will be sweating profusely. Also wear comfortable, close fitting clothing with limited fabric for the same reason. Wearing loose baggy clothing will only result in having to complete the class in wet, heavy clothing.
Be sure to drink ample water before and after the hot yoga sessions to avoid dehydration. It is not sensible to eat two hours before the start of the hot yoga session and steer clear of a large meal. If you wish to try Bikram's method, clarify whether the Hot Yoga centre you have chosen had been certified to teach Bikram’s hot Yoga.

Harmful Effects of Hot Yoga

There are several potential risks while doing hot yoga. All work outs should be approached with extreme caution and even possibly a doctor's guidance. The main thing to consider is dehydration and heat exhaustion. This may lead to dizziness, fainting or even strokes.
Hot Yoga instructors are at higher risk levels of muscle and lower back damage. Heating of the muscles increase the likelihood of these area being stretched beyond safe limits and can result in tissue damage. Injuries of this kind are a frequent occurrence among hot yoga instructors.
Although it is normal for the body to release small quantities of toxins in the sweat, sweating may also be hazardous. The liver and kidneys are the main organs responsible for eliminating toxins. If the person doing hot Yoga does is not well hydrated, the competence of these organs may be compromised. This results in a lower rate of toxin elimination which leads to the dumping of toxins into the body.

No Hot Yoga for Pregnant Women

Increasing the core body temperature during pregnancy is not recommended as this may lead to a dangerous situation.

Yoga on and off the mat...repost!!!!

2010-04-06T06:03:00.001-04:00

Life for me lately has been a balancing act, with time constraints, the feeling of being pulled in many different directions and my mind racing out of control at times. So when this happens I have to sit back and go back to how I am living on the mat and off the mat. So I thought I would repost the 5 on and off mat reflections..

1. Set your intention. Begin each practice (of life AND yoga) with a clear purpose in mind. This will help you stay on track while honoring and clarifying why you are doing what you do.
2. Stay in balance. Just as yoga teaches you how to balance with grace in awkward poses, it is important to find a similar balance in life. A well-rounded yogi who balances work and play is less likely to burn out.
3. Breathe deeply. The breath is an important life force. Begin to deepen your breath during challenges and notice profound psychological and physical effects.
4. Take risks. Do something everyday that scares you. This will keep you out of your comfort zone and encourage new experiences (or poses).
5. Express gratitude. Acknowledge at least one thing each day that you are grateful for. Awareness helps conquer scarcity thinking and keeps your focus positive.

Reasons to give up Soda!!!!

2010-04-03T06:04:00.000-04:00

I read this article right at the right time and thought I would share it. I too struggle when the weather changes for a diet soda...no other time of the year do I want one more. As soon as that temp reaches 75 I crave a diet Coke. This article showed me even more why SODA is BAD!!!! Please read.

Top 10 Reasons to Give Up Soda

By Steve Edwards

10. Soda may cause cancer. According to a report in Cancer Epidemiology, Biomarkers & Prevention, consuming two or more soft drinks per week increased the risk of developing pancreatic cancer by nearly twofold compared to individuals who did not consume soft drinks. As reported, the study "followed 60,524 men and women in the Singapore Chinese Health Study for 14 years. During that time, there were 140 pancreatic cancer cases. Those who consumed two or more soft drinks per week (averaging five per week) had an 87 percent increased risk compared with individuals who did not."

Then why, you're probably asking yourself, is this number ten on our list and why is soda even still on the shelf? Not that I'd challenge the ability of such large corporate power to hide such a thing but, in this case, the study slit its own throat. As one of the researchers noted, "soft drink consumption in Singapore was associated with several other adverse health behaviors such as smoking and red meat intake, which we can't accurately control for," meaning that we have no way of knowing, for sure, if soda was the culprit. Still, it doesn't hurt to know that when you drink soda it lumps you into a fairly unhealthy user group.

9. It's not just about calories. Calories grab headlines, but recent science is showing that diet soda users are still in the crosshairs. A 2005 study by the University of Texas Health Science Center showed that there's a 41 percent increased risk of being obese—and a 65 percent increased risk of becoming overweight during the next 7 or 8 years—for every can of diet soda a person consumes in a day. Admittedly, this one should be higher on the list, but I wanted to make sure the article-skimming crowd knew the score up front: that diet sodas are very much a part of the problem.

8. It's the water . . . and a lot more. Okay, so that was a beer slogan, but soda is also made up mainly of water, and when you're slinging as much of it as they are, and you need to sling it cheap, sometimes you can't help but run into problems with your supply chain. In India, Coca-Cola^® has found itself in hot water, and not the kind they thought they were purchasing rights to. Two of their factories have been closed, but one continues to run amok. According to a report in The Ecologist, "They accuse the company of over-extracting groundwater, lowering the water tables and leaving farmers and the local community unable to dig deep enough to get to vital water supplies."

"Since the bottling plant was opened in 2000, water levels in the area have dropped six metres, and when a severe drought hit the region earlier this year the crops failed and livelihoods were destroyed."

7. BPA: not just for water bottles anymore. Nalgene^® and other water bottle companies took the heat when the dangers of bisphenol A (BPA) were made public a couple years back. While these companies went to great lengths to save their businesses, the soda companies somehow flew under the radar and continue to use it in their products. A recent Canadian study has found that BPA exists "in the vast majority" of the soft drinks tested. Most of these were under the national limits set for toxicity, but some were not. And remember how much soda the average person consumes, meaning odds are most soda consumers are at some risk.

"Out of 72 drinks tested, 69 were found to contain BPA at levels below what Health Canada says is the safe upper limit. However, studies in peer-reviewed science journals have indicated that even at very low doses, BPA can increase breast and ovarian cancer cell growth and the growth of some prostate cancer cells in animals."

6. Can convenience. As in the 1950s colloquial: can it. Speaking of the 1950s, those were the happy days when most of our soda was consumed at soda fountains, obesity was a term hardly anyone had heard of, and the most feared epidemic was one of atomically mutated insects taking over the world. Now instead of hoofing it down to the corner confectionery for one soda, we fill out trucks with pallets of shrink-wrapped cans or bottles and quaff the stuff by the six-pack. Not to mention how out of balance this ensures our diets will become, it wreaks havoc on the world around us. The bottled-water industry (which is mostly owned by the soda industry) famously uses 17 million barrels of oil a year, and the aluminum industry uses as much electricity as the entire continent of Africa. Not only that, aluminum mining accounts for a ton of toxic chemicals that is left behind for every ton of the metal produced.

5. The Frankenfood factor. Whether you consume diet or regular soda, you're getting all of the genetically modified food you need and more, via high fructose corn syrup or aspartame. Both of these are under plenty of scientific as well as anecdotal scrutiny. Findings aren't pretty but, so far, this multibillion-dollar industry has kept these sweeteners on the shelves while alternative sweeteners meeting cost requirements are explored. Since it's almost impossible to read health headlines without finding one of these ingredients in some type of controversy, I'll just use one example:

"The Center for Science in the Public Interest, a nutrition and food safety advocacy group, called on the U.S. Food and Drug Administration to review the claims, which stem from research conducted by the European Ramazzini Foundation in Italy.

The foundation reported that rats who consumed aspartame in exceedingly large quantities were more likely to develop cancer. CSPI executive director Michael Jacobson considers this an important finding that should not be overlooked."

I know, there I go again with the cancer. But some people need to be shocked in order to take action. For me, seeing the Diet Coke^® and Mentos^® experiment was all I needed to swear off the stuff.

4. Foreign news cares how much soda we sell in our schools. How bad is your country's problem when the whole world is watching its daily actions? "Nearly one in three children and teenagers in the U.S. are overweight or obese and health experts say sugary drinks are part of the problem." Yep, bad. The world is well aware of the problems soda is causing and is looking to us to lead. And we certainly are trying. Are you with the program? "Under the voluntary guidelines, in place since 2006, full-calorie soft drinks were removed from school canteens and vending machines. Lighter drinks, including low-fat milk, diet sodas, juices, flavoured waters and teas, were promoted in their place."

And, while great and all, it appears that no one got the memo about diet sodas.

3. Diet? Um, that's just like your opinion, man. When it comes to soda, treat the word "diet" as a slogan. A study at Boston University's School of Medicine linked diet soda with increased risk factors for heart disease and diabetes. To be more specific, the study "found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome," which is a cluster of risk factors such as excessive fat around the waist, low levels of "good" cholesterol, high blood pressure, and other symptoms that lead to heart disease and/or diabetes. And, for those of you only concerned about how you look in the mirror, "Those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese."

2. Soda outkills terrorists. A study out of the University of California, San Francisco, shows that soda has killed at least 6,000 Americans in the last decade. From ABC News: "The new analysis, presented Friday at the American Heart Association's 50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention, offers a picture of just how horrifying the damage done by excess consumption of sugary drinks can be.

Using a computer model and data from the Framingham Heart Study, the Nurses Health Study and the National Health and Nutrition Examination Survey, researchers estimated that the escalating consumption between 1990 and 2000 of soda and sugar-sweetened beverages, which they abbreviated as 'SSBs,' led to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease.

What's more, the burden of the diseases translated into a $300 million to $550 million increase in health care costs between 2000 and 2010."

1. It's the "real thing" . . . not exactly. Should having the number one caloric source in the world come from something that's entirely man made be a metaphor for a dying world? It doesn't have to be this way. After all, there's nothing in soda that we need. In fact, there's nothing in soda that even comes from the earth except caffeine, and that's optional. It's a mixture of altered water (injected with carbon dioxide gas), artificial flavors (yes, "natural flavor" is artificial), artificial color, and phosphoric acid, along with its sole caloric source that is a by-product of genetically modified corn production and offers virtually no nutritional value. It's about as real as The Thing.

Earth Day is April 22nd!!!

2010-03-30T05:56:00.000-04:00

From the Ground Up: Celebrating Earth Day

On April 22nd we can all honor our connection with nature and the environment in any one of these ten easy ways:

1. Walk barefoot on the earth, and experience your connectedness with the source.

2. Eat only local, organic food for the day.

3. Clean out your closet and recycle old possessions by donating them to Goodwill.

4. Have a car free day. Jog, walk, bike, rollerblade, or take public transportation.

5. Participate in a local clean up project.

6. Plant a tree. Plant a forest!

7. Buy a reusable water bottle and vow to no longer buy disposable water bottles.

8. Off-set your carbon footprint.

9. Stop junk mail.

10. Talk to a child about why it's important to treat our environment with respect.

Use this day and every other day to remember how lucky we are to have this beautiful planet earth. Let's treat her with the love and nurturing she deserves!

Energize your workout!!

2010-03-29T17:00:00.002-04:00

Be Flexible

Taken from an article from Active

You don't have to pack your workout into just one time slot. If you need to, break your workout into two or more smaller workout sessions spaced throughout the day. You'll get great results and will still have time for the rest of your responsibilities. Too busy? Try the "No Time to Workout" workout.

Do Something

If you're like most women, when you don't have a full hour to devote to exercise you opt out. For what? A few more sleepy minutes between the sheets. But even if you can only work out for 20 minutes a day, that time will make a difference. Something is always better than nothing.

Make it a Habit

Fitness isn't a luxury. It's a necessity. By thinking of exercise as just one of many important health habits, working out will become just as automatic as brushing your teeth.

Get a Goal

When starting or even maintaining a workout, motivation is key. Jot down your goal and post it in a prominent place like your bathroom mirror. Whether you want to lower your cholesterol or fit into your size 6 jeans without a struggle, or have some ripped biceps, chasing a goal is the best way to keep you moving toward fitness.

No Gear Needed

Don't have the dough to dish out on a fancy gym membership? Luckily, plenty of recession-proof exercise routines don't involve a gym, equipment, or cash. These exercises have the added benefit of freeing up your schedule, since you won't have to head off to the gym to get in a sweat.

WORKOUT STRATEGIES

Be Consistent

Wonder why the last day you skipped at the gym magically turned into a month? Because when we don't consistently exercise, fitness falls completely off our radar.
To stay consistent, creating a set schedule of exercising at least three days a week. That way, on those days, you can literally check off working out. After all, what's more satisfying than checking off a to-do?

Assault Your Senses

You can't possibly get bored on the treadmill when you're watching trashy TV, chatting with your best friend on the phone, listening to your fave jam, or reading. One activity not enough? Combine forces for extra stimulation.

Start Slowly

If you start an exercise routine too fast, it's easy to get discouraged -- or end up with a dumbbell on your toe. But if you start off exercising slowly, and then gradually add difficulty to your workout, you'll feel challenged, not defeated. That's much more motivating.

Keep Track

By writing down your daily workouts (how long you run, how much you lift), you can literally see your progress on the page -- often before it shows on your body. Plus, you won't have to play guessing games with the equipment every time you hit the gym, ensuring you the best sweat possible.

Wear the Right Gear

Not only does the newest workout apparel make you look pretty darn good, it can battle blisters, wick away moisture, and keep you feeling perky. All that makes for a better workout. Nothing like a new bright top or cool pair of running shorts.

Don't Over train

It's important to stay committed to working out regularly, but if you are hitting the gym for hours every day, you might be overtraining. When you exercise, you create tiny tears in your muscles. When they build back up, you add muscle mass and strength. But that's not possible without adequate recovery time between tough workouts. The cure? Take a step back from your schedule or create a rotation of muscle groups to work on throughout the week. That way, you can work out every day while still giving your body a rest.

Set Mini Goals

Dropping 20 pounds or running a 10K can be daunting, but when we set mini goals, we make progress more attainable. Try to lose five pounds or clock in 30 minutes on the treadmill; then go from there. Accomplishing our goals keeps us moving forward and challenging ourselves to meet even bigger ones in the future -- like that marathon.

Reward Yourself

Celebrate your victories with healthy treats. Instead of going out for dinner, go out dancing. Instead of buying a new TV, buy a new elliptical.I love treating myself to a gift card to iTunes..more music to keep you motivated.

Find a Friend

For some, working out alone can be as daunting as a yearly pap. Try exercising with a workout partner who will keep you committed and not let you cut corners. Some also like to chart and discuss their progress with their exercise partner. Whether your set-up is relaxed or structured, a friend can bring support and accountability to any workout plan.

Cross the Line

Ever wonder why you were in such great shape during high school? It wasn't just the revved-up metabolism. You were running track, winning medals, and being an all-around superstar. Fitness was a means to an end. But many of us haven't really clocked in any time on the track since then. Running a race can give you a goal and, each day, your workout will be one small step in reaching it. Finishing a race can give you the passion you need to make exercise a lifestyle.NEVER think you can't do a race...YOU CAN DO IT!!!! Try a 5k (3.1miles)..

BEAT BOREDOM

Mix It Up

If you're like most, you like routines (manicotti Mondays, sauna Sundays). But strict routines can wreck havoc on your fitness. Doing the same exercises day in and day out can bore both your muscles and your mind. When many people get bored, they just stop. Try varying your exercise routine on a regular basis. Combine the cardio exercises, strength training, and fitness classes to stay interested.

Have Fun

No matter how many strategies you use, you won't get fit if you aren't having fun. If you don't enjoy traditional workouts, playing sports is a great way to bring back the good 'ole days of gym class. With many gyms and studios offering cheap classes throughout the year, you can also try your skills at hip-hop dancing, yoga, kickboxing, and Pilates. Firm your backside with butt-boosting yoga.

Jam Out

Music is a great way to make it over that last hill on the trail. But we can get in a music rut just as easily as we get ourselves into workout ruts. Dig yourself out by changing up your exercise playlists (nothing gets me moving then a great playlist).

Group Fitness

If you have been working out by yourself for a long time, experiencing group fitness can refresh your health and exercise outlook. Group exercise classes build a sense of community and can make you look forward to hitting the gym. Online health support groups can also provide motivation and accountability when the going gets tough.

Change Scenery

Go outside once and a while. The white walls of your gym can get monotonous.

Enjoy whatever you do..

Understanding your BMI!!!

2010-03-29T08:38:00.000-04:00

Understanding your BMR (basal metabolic rate) is one of the most basic pieces of knowledge you should have to help you understand how many calories you're burning at a minimum. We also know that weight/fat loss centers around the idea of calories in versus calories out. You MUST burn more calories than you take in in order to lose weight/fat!

Your BMR is the amount of calories your body burns while performing it's most basic bodily activities such as heartrate, digestion, tissue repair, respiration, and other organ/body functions. So think of it as the number of calories you would burn if you spent the entire day sitting on the couch (Please don't do this ;-)......)

The absolute best and most accurate way to determine your BMR is by having it tested at a health club or hospital/clinic, but it's not always convenient or cost effective to go about it this way, so I'm going to provide you with a simple formula to give you an estimate of what YOUR BMR is:

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

So, for example, here is what my personal BMR works out to be when I put in my own numbers:

655 + (4.3 x 142) + (4.7 x 69) - (6.8 x 43) = 1297.5 calories

In my opinion, it's absolutely necessary for you to consume at least this many calories...in my case, 1297.5. I know a LOT of people who cut calories SO much and wonder why it is that they're not losing any weight. But how can your body burn any fat when it can't even perform it's most basic functions??? Fat is the last thing your body is going to worry about if you're not consuming enough.

If you're an active person (which you should be!) I recommend getting a device such as a heartrate monitor or body bugg (something you can personalize they use this on biggest losser). This way you can know how many calories you are burning during your workouts or throughout your day and you can increase your calorie intake accordingly.

BMR is sometimes a foreign term to people, but I hope I've helped you understand IT so you can understand YOURSELF and use this valuable knowledge to your benefit! Get that journal out and start logging you intake....at the end of the day this will help you see where you are at.

Tree Pose!!!!!

2010-03-26T06:26:00.000-04:00

Vrkasana - Tree Pose

www.raleighyogastudio.com

This month fill your tree pose with the ease and playfulness of a child.

Tree pose is right up there with downward facing dog as the prototypical postures of yoga and is a wonderful and sometimes challenging balancing posture. Vrkasana strengthens the ankle, calves, and thighs, stretches the groins, can alleviate sciatica discomfort and helps to develop awareness, focus and balance.

Starting in tadasana, feel grounded through your feet. Shift your weight to the right, lifting and spreading the toes of the right foot, snuggling the sole of the foot into the ground (planting the roots.) Bending the left knee and pressing the left foot against the right leg. Depending on your balance and flexibility, the heel may be as high as the groin or resting against the right ankle left toes on the floor. It’s is best not to push the foot directly into the knee. Strengthening the standing leg by rotating the inner right thigh back and drawing the tailbone down, allowing the hips to feel balanced and level.

Bringing hands together in namaste position and finding a non moving focal point (drishti,) about 4 feet in front – more experienced practitioners may find allowing the gaze to move out towards the periphery improves focus. The arms straightening up towards the ceiling, shoulder blades sliding down the back, allowing the collar bones to broaden as your tree grow branches. Activating the hands by spreading the fingers may provide additional stability in the pose (think of finger branches.)

Allowing your tree to grow from the ground up, bringing awareness to the breath. Slowly, releasing the foot and arms back to tadasana.Pausing in tadasana for several full breaths before repeating the posture on the other side. When performing the pose standing on the left leg, the right foot need not come to the same height as on the other side, taking note of the differences and challenges on each side.

To make the practice of this posture more fun and light hearted, invite a friend to join you – either facing one another – palm to palm as you come into “palm tree,” or side by side – wrapping the arm nearest each other around your partner’s waist – bringing up the opposite (outside) foot. A group of yogis (of all ages and sizes) can expand the fun, by forming a circle to create a forest of trees.

If your tree wobbles or doesn’t look like the classic tree pose – remember trees waiver in the wind, and come in all shapes and sizes – just work on a planting a strong foundation, grounding from the earth and blossoming, reaching those branches to something bigger than yourself. Imagine the possibilities in our forest of trees!

Fitness Goals Year Round!!

2010-03-22T07:24:00.001-04:00

Creating Health and Fitness Goals Year Round

You don't have to wait until New Year's Day to implement resolutions to improve your health and fitness. Regardless of the month or day, you can take action now to achieve your health and fitness goals. Here are some tips to get you started:

* Select one area to work on: Many people make the mistake of trying to make himself or herself into a new person overnight. It's unreasonable to expect yourself to, at the snap of a finger, change habits that you have spent years cultivating. Instead, select one health and fitness area to work on.

* Select a specific goal: Saying that you "want to lose weight" or "get in shape" is too vague. You need to come up with a concrete goal in order to measure your progress and celebrate your success.

* Select a realistic goal: If you've been a sugar junkie for 20 years, you can't expect to go cold turkey overnight. You may be able to cut sugar out for a few days or even a few weeks, but you won't be able to keep it up for the rest of your life.

* Opt for incremental change: In the sugar scenario, outline a series of steps you can take over time to achieve your goal. The first step might be to switch from regular soda to sugar-free soda. After successfully doing that for a month, tackle the next step - maybe a switch from regular to sugar-free ice cream, or restricting desserts to weekends only. Incorporating small changes over time dramatically increases the chance that you'll make it a permanent lifestyle change.

* Get some support: In a society that supersizes everything, it's never easy to stick with your health and fitness goals. Enlist the help of a friend, family member, or co-worker - someone who will help you stay with the program. If your goal is to go to the gym three times a week, for example, knowing that your friend is waiting there for you might be just the incentive you need to make sure you follow through. For extra motivation, put a dollar in a jar every time you go to the gym, then treat yourself to something special at the end of each month.

* Celebrate your success: We're quick to beat ourselves up when we don't reach our health and fitness goals, but we rarely celebrate our successes. When you've achieved one of your goals, give yourself a pat on the back. Treat yourself to a massage, a new pair of shoes, I love getting a new workout outfit.

The biggest part of all of this is to keep moving forward..

Lack of Motivation!!

2010-03-19T06:00:00.001-04:00

At some point in our journey toward eating better and becoming more active, it's inevitable that we all face a lapse in motivation, it happens to the best of us. After all, at the rate of 1 to 2 pounds a week, weight loss can seem like a slow journey. We have to remember this is a marathon not a sprint. Week after week, those pounds will add up sooner than you might think! After all, 2 pounds a week is 26 pounds in three months and 52 pounds in six months! In the meantime, try these tips for keeping your eyes on the prize:

Look for inspiration. Draw motivation by reading inspirational quotes or the biography of someone who faced her weight battle and won. Or even talking with other people who have battled their struggle and have reached their goals...they are great motivation.
Buddy up. Find another person who shares your commitment to a healthy lifestyle. Challenge each other to keep going.
Write in your journal. Turn to your journal to see how far you've come, remind yourself why you're doing this, and clarify what obstacles might be getting in the way.Write everything down...from feelings to what you are eating. We tend to forget what we have eaten if we try to keep it in our heads
Switch it up. Perhaps boredom is the cause of your slump. If you always walk for exercise, try swimming or biking instead. Experiment with some new healthy recipes. Keep it fresh. You never know what you might like.
Try a coach or trainer. These professionals can help you reconnect with your vision and how you'll get there.
Make a list. Write down all the pros and cons of stopping your weight-loss efforts now. Do you really want to go back to your old habits?
Shop for new gear. A new pair of shoes or workout outfit might be just what you need to get back in the groove. You deserve it! This is my favorite
Remember the positive. Think back on all of the compliments you've received as a result of the changes you're making. Write them down so you'll have them to look at the next time your motivation lags.
Set a new goal. Consider training for an upcoming race, walkathon, or other sports- or fitness-related event.
Seek support. When you're feeling discouraged, make an extra effort to surround yourself with positive people or read a positive magazines.
Use visualization. Reconnect with your goals by visualizing the future you want and what it will take to get there.

Remember, motivation is a feeling that comes and goes. Persistence, not perfection, will get you where you want to go. Don't give up now!

Styles of Yoga!

2010-03-18T21:18:00.000-04:00

When staring yoga, or debating exploration of a new style, it is helpful to determine if you like routine or are seeking a “surprise” with each class. There are certain styles that offer a set sequence every time, while others will vary with each class. Understanding your personality and preferences will help you determine where you fit best on the yoga wheel. A few of my favorite and most popular styles are outlined below. It will help those of you new to yoga figure out where to begin, or those of you seasoned yoginis expand your yogic horizons.

Anusara means “to step into divine will.” Students hear phrases like “puff your kidneys” and “open to grace,” and receive a practice that is spiritually inspiring while grounded in biomechanics. The class focus weaves attitude, alignment, and action. Keen attention to detail, flowery language, and demonstrations during class make this a unique and powerful style. Texan founder John Friend exudes a passion for yoga, and has a rapidly growing number of devotees. For more information, visit www.anusara.com.

Ashtanga is a set series in a warm room that is quite vigorous and sometimes coined “power yoga.” The primary and secondary series are fast-paced and the most commonly found series at Ashtanga studios although there are actually six series. The practice is for a serious yogini who loves knowing which pose comes next while floating in and out of standing and seated poses. Indian founder Pattabhi Jois lives in Mysore, India and created this popularly intense style. For more information, visit www.ashtanga.com.

Bikram is a set series of 26 poses in 100° heat where the bikini-clad teachers encourage you to push harder, harder, harder. Similar to Ashtanga as it is great for students who love knowing a sequence, love to sweat, and enjoy being challenged in a militant way. Indian founder Bikram Choudhury lives in Los Angeles and was once coined the “bad boy of yoga” by Yoga Journal. He is a connoisseur of Rolls-Royces and franchising his style. For more information, visit www.bikramyoga.com.

Iyengar emphasizes strong detail to precise muscular and skeletal alignment. This style will help you connect to subtle parts of your body that you didn’t know you had. Classes often feel like kindergarten with a constant run to the closet to get your strap, block, blanket or bolster. Props are used heavily in this style and help you find the perfect pose - great for those who love detail, but challenging for those who lack patience and want lots of movement. Indian founder B.K.S. Iyengar lives in Pune, India and is renowned in the world of yoga. His certified teachers have proudly been through rigorous training. This style is a great foundation for all yoginis. For more information, visit www.bksiyengar.com.

Vinyasa (often called “flow”) offers a ton of creativity for the teacher and the student. It emerged from the roots of Krisnamacharya's lineage of Ashtanga, Iyengar and Viniyoga, and focuses on the linking of flowing poses with breath. If you love to dance, vinyasa offers yoga movement in a graceful, challenging flow with continuous creativity. The practice of vinyasa translates beautifully off the mat by encouraging mindfulness in movement, attention to the breath’s contribution, the weaving of continuous fluidity with power, and the appreciation of life’s incessant flow.

There are many additional styles and they continue to grow. As you will experience the various styles to make an educated personal practice decision based on what works best for your body and mind at various stages in your life. As you deepen your connection to your intuition, one of the MANY benefits of yoga, you will realize that a vigorous practice may appeal when you have a strong need to release pent-up energy after a challenge-filled day. But you also know that your preference may change when you find yourself craving a yin or restorative yoga practice. At that time, honor this evolution by seeking a more pensive, slow practice style or blending both by practicing various styles based on your many moods.

Yoga is about personal style and preference. It is important to honor this individuality each time you step onto the mat. You will never approach your practice with the same feelings or experiences twice. Every day on the mat, just as every day in life, will be new. Just as your life is constantly growing and changing, so will your yoga practice. Over time, you will start to carry this personalized practice into all areas of your life – at home, on the go, in the office!

5 tips of living yoga on and off the mat!

2010-03-18T21:14:00.000-04:00

1. Set your intention. Begin each practice (of life AND yoga) with a clear purpose in mind. This will help you stay on track while honoring and clarifying why you are doing what you do.
2. Stay in balance. Just as yoga teaches you how to balance with grace in awkward poses, it is important to find a similar balance in life. A well-rounded yogi who balances work and play is less likely to burn out.
3. Breathe deeply. The breath is an important life force. Begin to deepen your breath during challenges and notice profound psychological and physical effects.
4. Take risks. Do something everyday that scares you. This will keep you out of your comfort zone and encourage new experiences (or poses).
5. Express gratitude. Acknowledge at least one thing each day that you are grateful for. Awareness helps conquer scarcity thinking and keeps your focus positive.

Life Manifesto!!!!

2010-03-14T08:50:00.001-04:00

illustration by morgan l. johnson

live fully
seek serenity
laugh often
tread mindfully
savor simplicity
love passionately
think globally
exude creativity
treasure tranquility

living a luxe life is about relishing consciously in daily luxuries.

think cashmere meets your favorite yoga pose, think you get a promotion and your grandmother says she's proud of you, think fresh raspberries on warm homemade granola cereal, think marshmallows and whipped creme on your hot chocolate, think art supplies meets creativity on a free sunday afternoon, think reminiscing with your best childhood friend, think fresh flowers from a farmers market, think blooming cherry blossoms, think loyal canine companion, think good book meets blazing fire on comfy couch, think living your life out loud!

Summer is close..are you prepared??

2010-03-12T22:28:00.003-05:00

Hey All!

Spring vacations and warm weather are RIGHT around the corner with summer and bathing suit season following...but don't freak out! You still have time!

The end result of your hard work is NOT just a great physique, but it's the journey getting there that gives you a renewed life-changing appreciation for yourself and those around you. Being successful in your fitness goals extends so much further than just a number on the scale, or a new size----it produces a positive energy and confidence within you that no other accessory or material item can produce. I'm glad to hear about the successes people have had! So awesome!

I'm sorry to report, though, that there's NO quick fix! It takes focus on nutrition and exercise. Let's break that down, shall we? You need to exercise at least 30 minutes a day, strength train every other day (or even every day if you're working different muscle groups), and watch your food intake carefully. Of course, the more you move throughout the day, the more calories you'll burn in addition to those workouts you're doing. So take the stairs, play with the kids, and move more!!!

Remember, it's NOT about restricting calories and skipping meals (those will cause you setbacks)...it's about finding the right ratio between the calories you burn and calories you consumer. It's tempting to go to the route of skipping meals because that does tend to show a loss on the scale, but what you end up losing is mostly water and muscle. It you're looking to maintain your weight, you would want to balance what you're eating with what your burning.

If your goal is to lose fat, then the calories you burn in a day needs to be HIGHER than the calories you've consumed or your body will not burn existing fat stores. Don't aim for too much of a deficit though. I wouldn't recommend more than 1000 calorie deficit or less than 1200 calories consumed for anyone. Your metabolism will slow down as a result of too little calories leading to the loss of much needed MUSCLE (not good!). So the ratio is very important for fat loss. Always check with your doctor to be safe because I don't know your specific medical needs/history and those play a large factor into effective weight loss.

You NEED healthy food to fuel your workouts and give you lasting energy throughout the day and to keep your metabolism running efficiently. But you have to be aware of approximately how many calories you should be eating and PLAN your meals so you don't go long periods of time without food. By planning your meals/snacks ahead, you can be sure to have a healthy option to eat wherever/whenever you need it. Another great idea is keeping a food journal, then you know exactly what you're eating and you'll be less likely to consume food you're not writing down.

Something important to remember: You cannot snack on fat free processed foods and think they don't count. In fact, I recommend eliminating these foods all-together! Companies advertise these foods to be good for you, but they're not! Trust me! Empty calories are calories with very little nutritional value and do nothing for your body. They leave you feeling hungry faster and, in many cases, craving more food and/or sugar. That's what can cause you to eat more calories than you need. Your best best is to remove them from your sight, or from the house. Does ANYONE in the house need those?? Probably not!

If your metabolism is slow, which for most people it is the culprit, then the way to increase your metabolism is to add muscle. Lifting light weights and doing a lot of reps, works the existing muscles' endurance. Lifting HEAVY weights with fewer reps, on the other hand, will result in a new muscle which increases your metabolism. You burn more during your workouts AND at rest. But you will have to give yourself about 2-3 months for your body to make the transition to a faster metabolism and really start shedding the fat. It does not happen over night. You can't complain about a lack of results until you've done the right things consistently for at least 8-12 weeks straight. You'll see even better results as you continue long term after that. Patience is a virtue. Give yourself time for the results to kick in. Do you know how many calories you consume, or should be consuming in a given day in order to shed fat safely and effectively? You can check the daily calorie needs calculator on www.Freedieting.com . It's usually right on track!!

As far as cardio...to improve cardiovascular fitness 3x/week is good, but for faster fat loss, you really need to be VERY active every day. So you need to plan some type of cardio or activity for every day. I recommend alternating steady state cardio and interval training. With super busy schedules and lives, I know it's not always likely that it will happen every single day, but if you plan on it, then you're more likely to make it happen most days. That's going to help you lose fat faster due to the calories burned each day.

And, like I always stress, it's important to be selfish sometimes...especially when it comes to your health because it makes you a better person for those you love and those around you! So let go of the excuses! You can do it...I KNOW you can!

Relaxing Breath...let it all go!!!

2010-03-08T16:48:00.002-05:00

For the modern man/women who finds that they'd rather be on the yoga mat than out with Mr/Ms. Not-So-Fabulous or dealing with the company's latest drama, here is a breath sequence to bring you back to balance:

Bring awareness to the breath. Is it fast, shallow, slow or smooth? Notice each inhale and exhale. Without altering it, just observe and begin tuning it (or the challenging situation) out. After a minute or so of simply being aware of the breath pattern, focus on your on the inhale, count silently 1, 2, 3, 4, and on the exhale, 1, 2, 3, 4. Take long, slow, fluid breaths in and out of the nose. After a couple of minutes here breathing four full counts, focus on drawing the breath into the belly, next the lungs, and finally the chest. Now exhale the chest, lungs, and belly. By placing your hands onto these three parts of the body, you can bring awareness into each area to ensure the breath is flowing there.

This simple breath technique can do wonders to restore balance and tranquility to a challenging situation. The 3-part yogic breath will assist you in overcoming the body’s automatic fight or flight response. Breathe fully and feel fabulous.

Energy Boost!!

2010-03-04T07:52:00.000-05:00

Energy aides:

Drink 6-8 cups of water a day. Water aides in regulating the body's temperature and is required for the distribution of nutrients, electrolytes, hormones and other chemical messengers throughout the body.
Carbohydrates, proteins and healthy fats supply the body with sustained energy. The right combination of carbohydrates, proteins and fats eaten at regular intervals will help keep energy levels high.
L-Carnitine is a nutrient that helps the body turn fat into energy. Red meat and dairy products are the primary sources of carnitine. It can also be found in fish, poultry, tempeh, wheat, asparagus, avocados and peanut butter.
Ginseng helps the body generate the energy it needs. It is known as an "adaptogen" which helps the body use its natural resources to buffer physical and mental stress.
Eating healthy snacks every three to four hours will help keep blood sugar levels even and control energy "highs" and "lows".

Energy inhibitors:

Too much sugar creates a brain-energy crisis, and leads to the inevitable sugar crash.
Not drinking enough liquids can cause the body to feel fatigued due to dehydration. A healthy diet should include water, fruit juices, skim milk or other liquids.
Too much food at once can zap energy from the body. Portion control is the key to healthy eating.
Eating fried or fatty foods can make you feel sluggish. Too much fat at once can interfere with the body's ability to use glucose for energy.
Not consuming enough calories to burn inevitable leads to situations with little to no energy.

Ayurveda guidelines for sustained energy:

Ayurveda prescribes fresh fruits, vegetables and whole grain, rather than caffeine and sugar, to support sustainable energy. These are foods rich in chetna, the healing and nurturing influence of nature, which prevents fatigue-causing toxins from settling in the body.
Ayurveda tips to energize the body:

Dates and figs are excellent sources of energy. Try an energy shake of four to five dates, one cup of milk and a pinch of cinnamon powder.
Whole grains such as rye, quinoa, amaranth and millet are high in protein and minerals, and provide the body with sustainable energy.
Eat several peeled almonds daily to increase strength and energy. Ayurveda healers recommend blanching and peeling almonds.
Start your day with stewed apples, a juicy pear or fresh fruit.

Reflection!!

2010-03-01T17:09:00.000-05:00

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond
measure. It is our light, not our darkness, that most
frightens us.

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous? Actually, who are you not to be?

You are a child of God.

Your playing small does not serve the world. There is
nothing enlightened about shrinking so that other people
won't feel insecure about you. We are all meant to shine,
as children do. We were born to manifest the glory of God
that is within us.

It's not just in some of us; it's in everyone.

So as we let our own light shine, we unconsciously give
other people permission to do the same. As we are
liberated from our own fear, our presence automatically
liberates others.

tranquiliT smanquiliT!!!!!!!!!!!!!!!!!!!!

2010-02-28T19:59:00.000-05:00

Enjoy this week, focus on gratitude, bringing to light the positive even in the negative. Every challenge and struggle has a lesson or opportunity deep in its core. sometimes it is very hard to determine what that could possibly be or you may want to throw up your hands with a "i'm SO over the lesson, please help me out here" request to GOD. it's normal, we all struggle and I like to believe we're all doing the best we can. Somedays we just don't have the energy to put our best foot forward, somedays it is better for us to show our best faces to the world by staying in bed! when you have the mindset of "tranquiliT smanquiliT," know that your yoga practice that day may be curled up on the couch with hot tea rather than

eka pada bakasana

(one-legged crow).

Shanti (Peace),

Sherry

Off the top of my head thought!!

2010-02-26T06:02:00.000-05:00

At times my mind seems to race from one thought to another..but in all that confusion I reflect on.....

Every day you are given a fresh canvas on which to paint. What do you want your masterpiece to look like? explore the ways in which your life contributes to your community. What small step can you take today to make a difference in someone else's life, ultimately affecting yours?

May we all live a life that has a positive effect on others in our own unique way, you have a special gift. explore it and let it shine. thank you for so positively affecting mine over the past year through this blog.

Peace,
Sherry

A Dose of Pleasure Friday – Sensory Pleasure: Taste!

2010-02-26T05:48:00.001-05:00

I'd like to discuss taste. All of you foodies out there might be surprised, but it's believed that tast is the least refined of all our senses, as humans can perceive only 4 basic tastes (salty, sour, sweet, and bitter).

The sister science of yoga, Ayurveda, approaches the sense of taste a bit differently. According to this ancient Indian science, there are 6 tastes: sour, salty, astringent, pungent, bitter, and sweet. The teachings of Ayurveda urge us to include all 6 tastes in each meal to balance nutritional needs.

Here in the West, the different tastes are often linked to emotions, hence the term “comfort food.” Often we associate different foods with emotions or states of mind. Take chicken soup, for example. Many associate this warm, comforting dish with maternal love (I know many people who delight in eating and/or preparing their mother's or grandmother's chicken soup). Often familial celebrations or social gatherings revolve around food. Unfortunately, the increasingly faster pace of life and the advent of fast food has robbed us of taking our full pleasure in our sense of taste.

How many times have you rushed through a meal only to realize that you don't even remember what it tasted like? Do you chew your food or gobble it down quickly? Do you cook with spices? Do you vary the types of food you eat, or do you tend to eat the same food every day? Becoming more aware of your habits around food can help you enhance your sense of taste and derive more pleasure from it.

Here are some tips and resources to help you expand your capacity for pleasure through taste:

Try different types of foods and cuisines to excite your taste buds. Some foods that delight my taste buds include persimmons, dates, figs, cilantro, coconut water (from a fresh young coconut). Some delicious cuisines which use a variety of pleasure-enhancing spices to try include Indian, Thai, Mexican, Vietnamese, Afghan, and West African.

Slow down. Before you begin eating, take a few deep breaths, say a brief prayer of gratitude for the food you're about to eat and then eat mindfully. If eating mindfully is difficult for you, practice with this simple mindful eating exercise before you attempt it at meals. Some wonderful books on this topic that can help you change your relationship with food are: Slow Food: Collected Thoughts on Taste, Tradition, and the Honest Pleasures of Food, Slow Food Nation's Come to the Table: The Slow Food Way of Living, and The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss

Enhance your sense of taste by using a blindfold. You can do this by yourself or with a partner (which is so much fun). Simply gather a variety of foods on a plate. Blindfold yourself and then each morsel mindfully. By eliminating sight from the equation, you'll enhance your sense of smell and taste, which will increase the pleasure of your eating experience.

Think about your taste history. Think back to foods that ellict a response in you. Maybe it's your mother's meatloaf or tomato sauce that signified Sunday dinner with the family. Reflect back on foods that have an impact on you and taste the meal in your mind. Imagine the flavor, the texture, how it feels to bite into it and chew.

Savor all of the different tastes that you come across this week. Note the ones that you love, crave, and want more of. Indulge your sense of taste and notice the pleasure that it offers. I'll be back in a few weeks to discuss my favorite sense of all – touch.

Have a pleasure-filled day,

Sherry

Sherry is a yoga practitioner and teacher, lover of God/family, life, adventurer, and nature fan.

Raspberry Cupcakes...YUMMY!!!!!

2010-02-24T21:31:00.000-05:00

Raspberry Cupcakes..

4 oz butter, room temperature
1 1/2 cups xylitol
2 cups self rising flour
1 cup milk
2 tsp vanilla extract
4 egg whites
1 cup fresh or frozen raspberries

Cream the butter and xylitol for about 3 minutes. Add vanilla extract and mix. While continuing to mix, add the flour and milk alternatively, finishing with the milk. Mix until incorporated.

Separately, whip the egg whites to semi stiff peaks and fold them into the batter gently. Fold in the raspberries.

Divide the batter amongst 24 baking cups and bake at 350 for about 14 minutes until done.

Yoga Web-site up and running!

2010-02-23T22:18:00.001-05:00

Well.. I finally have my Yoga studio web-site up and running, waiting to get a logo made. I have ideas, now it's finding a person to put my vision down with out costing me my mortgage. I still have alot to do and will probable change it a hundred times or add so much content that it will crash. As I have been told before, when I do something I always have the accessories to go with it. A web-site is my accessory..lol. This along with going back to school to get my esthetician license is one of many things that is keeping me busy.

I have taught a few classes these last couple of weeks and I really enjoy it. I am looking to train for my Children's Yoga Teacher training in August so I can reach out to kids in the community as well.

I learn something in each class about myself and the people I teach. I really don't think you ever stop learning.

Please visit my site...www.raleighyogastudio.com

Relief through Yoga and Chiropractic!

2010-02-22T16:18:00.001-05:00

The complimentary facets of chiropractic and yoga jointly provide a system of lifelong therapeutic benefit and illness prevention.

Both fields are grounded in sound science and draw parallels in recognizing the important benefits to both the mind and body in keeping the spine aligned. The physical benefits of chiropractic are similar to those of yoga. It can reduce the effects of hypertension, diabetes, obesity, allergies, chronic overuse syndromes, asthma, degeneration, arthritis, stress, and digestive ailments.

The primary goal of the chiropractic physician is to ensure that the motion between all joints in the body is proper and sufficient. If the musculoskeletal system is not in proper alignment, the central nervous system cannot properly relay information to the body and illness may soon to follow.

. By promptly seeking the care of a chiropractic physician, you can prevent a condition from becoming chronic. Chronic conditions are managed equally well with chiropractic or yoga.

While yoga mainly helps correct the spine thru asanas (poses), a chiropractor utilizes adjustments to make these spinal corrections. The adjustment delivered is a manually directed quick, pain-free thrust to the joint. Adjustments are not limited to the spine, but can be delivered to the extremities as well.

Yoga is an ancient system with no religious affiliation. There are various traditions of yoga, most of which, aim to unite the body and the mind.

Asanas are perhaps the part of yoga most practiced in the US, but many people do not realize that when performed regularly, yoga has much more to offer than simply another form of exercise. In addition to re-aligning the spine, yoga helps us control the breath, the mind, and also improves internal awareness.

In addition, asanas help regulate our organs and restore balance to the body. By balancing our mind and body, we can reduce the effects of our daily stress, and ultimately, lead happier, healthier lives. Yoga helps put your health in your hands.

The breathing techniques used in yoga (pranayama) aid in removing toxins from the body, and allow the body to extract more oxygen from the air. More oxygen from the air, equates to more life sustaining oxygen to all the cells, including the brain. Only when enough oxygen is getting to all the tissues, can full repair and growth occur.

For these reasons, yoga poses can ideally complement the chiropractic rehabilitation program.

All Your Plans

2010-02-11T11:55:00.000-05:00

May he give you the desire of your heart and make all your plans succeed.

Psalms 20:4 NIV

The doors that open..

2010-02-11T11:46:00.000-05:00

As many of you know I have taken the journey to teach Yoga. It has been a great journey, not easy, but then if it was easy it wouldn't be worth it. I am going tomorrow to meet with a teacher to see if her and I are a match for me to teach at her studio. I too am starting the journey to teach at the office as well. Things take time to build, so this is where patience comes in for me. I have come up with the name of Raleigh Yoga Studio, for a web-site as well as a possible Yoga Studio opening in the future...God willing.

The journey for me this last 4yrs has been full of all kinds of ups and downs. I finally feel like my life is taking the course it was suppose to. I feel God will use me in ways I never thought this coming year. (it's all so exciting). Thank you to all my friends and family through these transitions, I appreciate all your love and support.

Hummus with Baked Tortia Chips...YUM!!!

2010-02-11T11:28:00.001-05:00

I LOVE this snack when I'm in the mood for something savory! It's healthy and satisfying!! Give it a try! My hummus recipe is not an exact recipe....I just go by consistency and taste, but I tried to put it into measurements for you. For extra spice add some jalapeno juice to the mix..(we will call that Sherry Hot)..Too you can put this on a sandwich as well, or dip your favorite veggies as well.

Preheat broiler.

HUMMUS

Ingredients:
1 can chickpeas
1/4-1/2 cup plain nonfat yogurt
1/2 clove garlic, or to taste
sun dried tomato's (not the ones packed in oil....the dry ones), about 1/4 cup or to taste
olive oil, to consistency and taste
kosher or sea salt, to taste
pepper, to taste

Combine all ingredients except olive oil in food processor and process. While processing, drizzle olive oil until smooth. Taste and adjust seasoning or ingredients to taste or consistency.

TOTILLAS

Ingredients:
1 medium whole wheat tortilla, cut into 8 wedges

Spray back and front lightly with olive oil spray and sprinkle with kosher/sea salt and pepper...or leave unseasoned.
Place on baking sheet and bake under broiler until light golden brown.
Remove from oven, flip, and place back under broiler until golden brown on opposite side.

WARNING: Don't leave your oven! These will burn fast if you don't keep a close eye on them!

Then spread hummus on tortilla wedges and enjoy!!

YOGA!!!!!!

2010-01-24T21:00:00.000-05:00

This journey the last 4wks has been wonderful...I am officially a certified 200RYT yoga instructor. I can't say it was easy (but then it wouldn't be much fun if it was easy. All the girls in class where great, Lizzy at Urban Bliss in Lake Norman Charlotte was awesome teacher. Now the journey begins...the possibilities are endless. I want to go on and get certified in teaching child's yoga as well. Who knows maybe one day I will open my own studio. I am looking forward to teaching..I still have so much to learn (do we ever really stop learning).

Until we meet again..

Shanti (peace)

Jump Start your Metabolism!!

2010-01-12T18:36:00.000-05:00

Anyone who had a serious desire to either lose or maintain weight should focus on boosting their metabolism. There is a myth surrounding metabolism that you have no control over it, it's mostly genetic, it is what it is, and you have live with it! WRONG! You have to send your body signals that allow it to function more efficiently so you can rev your metabolism and burn more fat...even when you're doing absolutely nothing at all, like sleeping. A high metabolism will burn more fat and keep you more energized and active throughout the day. A slow, sluggish metabolism can result in a lot of unnecessary frustration when trying to lose weight. So let's give you some helpful info and steps you can implement to get your metabolism going!

1. Weight Training - I can't stress how extremely important this step is in firing up your metabolism. Your metabolism is proportional to the percentage of muscle your body carries. The more muscle you have the more fat you burn and the more calories you use for energy throughout the day. On the contrary, the less muscle you have the less fat you will burn and less calories your body will use for energy. The older people get, the more muscle they lose and the more their metabolism is compromised. Doing weight-bearing exercises is one very important way to ensure that your body maintains muscle.

2. Stop All Forms of Dieting and Starvation – Diets activate an instinctual starvation response in the body and the body's metabolism will drop significantly. Your body will start shutting down and start using as little of it's energy stores (aka calories) as possible while the body has a shortage of food.

3. Replace Steady, Consistent Cardio with Interval Training - Steady cardio is cardio like jogging and swimming that most people are familiar with, as well as cardio machines like the elliptical, etc., most people use at the gym. This type of cardio is really great for enhancing health but is not the best way to get your metabolism going because you're not challenging your body outside it's comfort zone. So if you really want to set your metabolism on fire, do interval training!

4. Never Skip Breakfast - Breakfast brings the body out of fasting...because when you think about it, you've just spent the past 7-8 hours without food (sleeping) and what you really need when you wake up is something healthy in your stomach to make sure your body does not go into it's starvation response mode.

5. Eat 5-6 Meals Every 2-3 Hours - Eating on a schedule ensures that your body is always being fueled and your blood-sugar levels remain consistent. This means that your body's metabolism and energy levels will remain constant. The body doesn't like erratic eating times and loves working on a schedule. A schedule means consistent positive signals to the body for efficient function. When your body knows you're eating, and expects you're eating, it will use, as oppose to store, all the calories you're consuming.

6. Eat Hot Peppers (THIS IS MY FAVORITE) Such as Cayenne Pepper, or Spices Such as Cinnamon- Capsaicins are the active ingredient in pepper. Capsaicin increases body temperature. When your body's temperature goes up, so does your metabolism. This is because the body needs to produce more energy to keep the body temperature elevated. Jalapeno's has a very similar effect on the body. I LOVE Jalapeno's and put them on anything I can!

7. Drink Green Tea - Green tea has been shown to boost metabolism and aid in weight loss. Green tea also has lots of anti-oxidants that have tremendous health benefits. Try drinking a glass with every meal...but drink it hot, or warm. The colder it gets, the less potent it becomes.

8. Get at Least 6 to 8 Hours of Sleep - A lack of sleep produces a high level of the hormone, cortisol, which can get in the way of weight loss. Also, not getting enough sleep hinders results and progress you get from all of your hard efforts!! Less progress means less energy and improper recovery to make physical gains that will fire your metabolism!!

9. My favorite is Yoga - One of the key areas of focus (in yoga practice) for increased metabolic activity is the abdomen and the manipura chakra located in that area. The manipura chakra controls digestion and all organs in and around the digestive system. A strong and healthy digestive system means better immunity because the immune system virtually resides there.

Therefore, a poor digestive system and a sluggish liver are among the most easily identifiable reasons for a sluggish metabolism.

How then do you raise your metabolism when it is slows down or if it tends to be sluggish anyway? Asana (postures) and other techniques in yoga that work out your core can be very useful. Surya Namaskar (set of Yoga asanas) for example, is a system that works out the body and increases metabolic activity simply because it gets the heart pumping and the blood flowing. Practices that strengthen the core and therefore the manipura chakra include certain pranayama (controlled breathing) that are dynamic.

Now start sending your body these positive signals and get your metabolism moving!

Food combinations that are hurting your weight loss!!!!!

2009-11-12T16:25:00.000-05:00

Here are 5 potent meal combination's that may be hurting your weight loss efforts

1. Fat and Sugar – Eating fat and sugar in the same meal is a recipe for disaster. Unfortunately a lot of tasty food such as desserts, sweetened drinks and chocolates come in this combination.

Sugar in a meal will spike a hormone called insulin. This is not necessarily a bad thing as insulin is released whenever you eat a meal. In a non sugary meal, the amount of nutrients sent into the cells are well tapered due to a limited amount of insulin released. This results in a slow and steady infusion of sugar, fat and protein into cells. An insulin spike will force the nutrients into cells at a very much faster rate. Cells are not able to use all these excess nutrients. The excess sugar is converted to fat and stored in fat cells. Fatty food is stored directly into fat cells. Some amount of protein can also be converted to fat and stored in fat cells.

2. Fat and Alcohol – Fat and alcohol is another potent fat storage combination. Unfortunately, a lot of alcohol consumption usually goes hand in hand with eating lots of fatty and greasy food.

Alcohol when consumed, will almost completely halt fat metabolism. It will also increase appetite. This has been well documented in studies and further information on this can be obtained from an earlier article entitled Effects of Alcohol on Weight Loss.

Alcohol is like rocket fuel. It takes precedence over fat as the body’s fuel of choice. Any fat that is consumed with alcohol will be stored away in fat cells of your thighs or belly. This will continue to happen until all the alcohol in your body has been metabolized.

3. Alcohol and Sugar – Alcohol and sugar is another very potent yet common beverage combination. A lot of people consume alcohol with sweetened beverages. A lot of cocktails have considerable amounts of sugar.

As mentioned earlier, alcohol takes precedence over fat and sugar as the fuel of choice in the body. Sweetened alcohol beverages contain lots of calories. In the presence of alcohol, the body has no need for the calories form sugar. The sugar is thus converted to fat and stored in fat cells in your thighs or tummy.

4. Fat, Sugar and Alcohol -Sugar, fat and alcohol would be the most potent fat storage concoction that you can find. Alcohol will halt fat metabolism and take precedence as the fuel of choice in the body. Any fat that you consume will be stored directly in your fat cells. Sugar will be converted into fat and stored in fat cells.

The calories from this combination can easily pile up

5. Fat and Sugar Just Before You Sleep -Off course sleep cannot be categorized as a meal but it is related to the topic discussed. A lot of people have the tendency to consume desserts after dinner. The insulin spike from the sugar causes excess calories to be stored in fat cell. This combination becomes more potent when one sleeps. This is because a person’s metabolic rate slows down quite a bit when sleeping. When awake, at least the body burns some of the excess calories. Unfortunately, this does not happen so much at night.

Fat, Sugar and Alcohol Just Before You Sleep

Most of the alcohol binging occurs at night and it all ends with one dropping in bed to sleep. This is the worst possible combination and the most potent for storing fat. As discussed earlier, the slower metabolic rate when sleeping does not help to burn excess calories that otherwise could have been burnt if the person was awake and carrying out day to day activities.

There you have it. The worst possible combination's that will work against your weight loss goals.

Steps You Can Take to Reduce Fat Storage if You Have to Consume These Food

Fat is a very important nutrient and I would not advocate a low fat diet. Instead, you would be advised to be careful not to take fatty and very sweet foods together. Have a dessert earlier in the day, if you really must have it. Have a meal richer in protein if you are going to drink considerable amounts of alcohol. Avoid cocktails and sweetened alcoholic beverages.

Change your Thinking and your Language....

2009-11-02T20:23:00.004-05:00

Tips for being Lean not Skinny!!!!!!!!!!!!!!!!!

(1) FIRST. Above all else, do not starve yourself.

ANY very low calorie diet can work in the beginning, but that’s exactly where the danger is - there’s a false sense of success achieved with rapid weight loss.

Rapid bodyweight loss almost never lasts. The thing is, in this day and age, you already know that. But you so desperately WANT to BELIEVE in the promise of the quick fix, that you ignore your own logic and act on emotion.

Never starve yourself. It’s better to burn more calories with exercise and activity than it is to cut more calories.

When you’re active and burning calories, you can eat much more, providing you with more vitamins, minerals,fiber, essential fatty acids and essential amino acids.

Proper nutrition = optimum health.
Starve yourself = inadequate nutrition = poor health

(2) SECOND, you must make strength training a part of your lifelong exercise program.

You must do resistance training. This is the stimulus and signal to your body to keep the lean muscle when you are on a moderately reduced calorie fat loss program.

Weight training is NOT just for bodybuilders. There is simply no substitute for strength training in keeping your muscle, stoking your metabolism, getting you lean, making you biologically young and keeping you healthy.

Yes - do your cardio too. But don’t do just cardio and think that’s enough. It’s NOT. Cardio + weight training are the TWO exercise elements that when done in combination will produce the fastest healthy fat loss results you can get, while maintaining all your muscle.

DON’T DO THIS

Almost all “skinny fat” people do two things:

1. Starve themselves on very, very low calorie diets
2. Refuse to lift weights

(3) THIRD, you have to change your language.

Words are so powerful aren’t they? Just a change in vocabulary can instantly change a feeling and begin to change your behaviors.

If we stopped trying to be “skinny” and stopped “dying to be thin” (what a terrible metaphor), and instead we focused on “being healthy” “being lean” what a difference it would make.

What if you focused on “improving your nutrition” instead of “going on a diet?” what kind of difference do you think that would make? Just the sound of that - “nutrition” - how does it make you feel compared to “diet?” THINK about that. What associations come along with each word?

What if you added to your goal list a desire to look and be “athletic.” How would that change your perspective? Is the rail-thin, protruding bones waif-model look “athletic???”

DO THIS!

* Always include “being healthy” in your goals, not just reaching a certain weight or dress size.
* Always include “being LEAN” in your goals, never just losing bodyweight.
* Always focus on “improving nutrition” not “dieting.”

(4) FOURTH, measure your body composition.This is very important!!!
You must become aware of the difference between body fat and bodyweight and you must understand body fat percentage and body fat testing.

That doesn’t mean don’t use your scale and ignore what the mirror shows you and how your clothes fit, it means doing all of the above.

Always measure your body composition (skinfold caliper or other method), and understand what your losing - is it weight or fat? Is it just water weight? Could it be lean muscle you’re losing?

A single measurement will tell you.

Burn The Fat, KEEP The Muscle

Everything described here about what you should do and what you should not do is the same approach that *natural* bodybuilders and fitness competitors have always used.

These athletes CANNOT afford to lose an ounce of muscle, so they train hard and eat sometimes as many as 6 clean-natural-food meals a day to stoke the metabolism and feed the muscle.

I hope that more people who were focused only on being skinny will begin to focus on the right thing:

It’s not about being “skinny.” It’s about being “lean” and being “healthy.” I know this first hand..I have been very "skinny" I much be very "lean" you feel better inside and out.

2009-11-01T20:31:00.003-05:00

The problem with eating foods that are high in sugar and empty calories is that you never seem satisfied, which leads to eating more crummy food. Of course this a lot of times leads to guilt and the “throw in the towel” negative self talk and . . . . well you know the rest of story.
How exciting to know there are foods that actually suppress your appetite and help you stay on the path. That’s why I really liked an article by Team Beachbody: Appetite-Suppressing Foods to Conquer Your Cravings
By Whitney Provost

1.Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the “instant” variety, so it’s worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you’d get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.

3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you’re not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt (this is my favorite), or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that’s a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods (if you know me this is my favorite). Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats. I love to roast jalapeno peppers they really do curb your appetite.

2009-10-31T23:07:00.003-04:00

I love granola but it is something I can not have unless it is all Gluten free (since I have celiac disease). This is a great recipe, I am still on the hunt for a great Gluten free one. Hope you love this..try it over your favorite all natural yogurt.

Granola Recipe:

3 cups old-fashioned rolled oats (not instant)

3/4 cups of sliced or slivered almonds

1/2 cup raw sunflower seeds

1/2 cup raw pumpkin seeds

1/2 tablespoon wheat germ or flax seed (optional)

1/2 tablespoon ground cinnamon

1/4 teaspoon salt

2 tablespoons canola oil or 2 tablespoons unsalted butter, melted

1/2 cup pure maple syrup (preferably Grade A Dark Amber)

1 cup dried fruits (cranberries, cherries, apricots, dates, figs, and/or raisins) (optional)

Cooking directions:

Preheat oven to 325 degrees F and place rack in the center of the oven. Either spray with spray butter or line a baking sheet with parchment paper.

In a large bowl combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon, and salt.

In a small bowl, stir together the oil (or melted butter), and maple syrup. Pour this mixture over the dry ingredients and toss together, making sure all the dry ingredients are coated with the liquid. Spread onto the greased baking sheet and bake for about 30 - 45 minutes or until golden brown, stirring occasionally so the mixture browns evenly. (The browner the granola gets (without burning) the crunchier the granola will be.) Place on a wire rack to cool. You will notice that the granola may still be sticky when it is removed from the oven but it will become crisp and dry as it cools. Make sure to break up any large clumps of granola while the mixture is still warm. Once the granola has completely cooled, store in an airtight container or plastic bag in the refrigerator. It will keep for several weeks.

Makes about 5 cups.

Note: Once the granola has cooled completely you can add a variety of dried fruits; cherries, cranberries, raisins, and apricots are popular choices.

From of Joy of Cooking

Some cool tools to check out!!!!!

2009-10-31T22:44:00.000-04:00

For most people, the idea of getting in shape is daunting to say the least, so any support to help you reach your goals is worth a look. Here are some tools that will help you keep a calorie log or fat grams log, or maybe how many calories you are burning for a particular workout. Here is a collection of various tools that I hope help you make great decisions that lead to your success. If you have any that are your favorites, I’ll add those too!
• WebMD Food-O-Meter
• WebMD Portion Size Plate
• What Spice goes good with what type of Food
• Calories Burned during Exercise This is one of my favorites
• Get Moving Calculator
• Nutrition Labels
• Diet Facts
• Calories Burned, BMI, BMR & RMR Calculator
• The Daily Plate
• Fast Food Calorie Counter

It's not about the scale!!

2009-10-27T18:15:00.000-04:00

So many people get discouraged about their weight and the numbers they see on the scale. This is really important to address because fitness is not about how much you weigh. It took me a LONG time to realize this and I don't want it to take you as long as it took me! I PROMISE that once you hurdle the obsession with the number of pounds you weigh, the less worry and stress you'll feel, and the more empowered and confident you'll be.

When you start a workout program, especially one that includes weight lifting, which I HIGHLY recommend, you'll gain muscle to replace the fat you'll be ridding yourself of. More muscle burns fat! When the muscle you build takes the place of your old fat, it will occupy less room...BUT...it will weigh more! Therefore you may experience either weight gain OR no change in your weight at all. So if you experience this, measure yourself!

Measuring is a much more accurate way of determining whether you're getting results! I recommend taking "before" measurements and "after" measurements (as well as photographs) and updating them on a regular, monthly basis. Take measurements around your chest, waist, hips, thighs, and upper arms. When you remeasure yourself a month later and notice that the measurements have become smaller, even if the number on the scale remains the same, you're doing AWESOME!

I have, however, had a friend explain to me that she was losing inches and seeing a difference in the way her pants were fitting (even losing a pant size), but was STILL discouraged because the number on the scale still was not budging, and THAT is where she wanted to see the change. I'm sorry, but this scenario is going to bring you nothing but heartbreak over and over again. If you fall under this category, I recommend NOT OWNING A SCALE AT ALL.

I, personally, hardly ever weigh myself. I know that if my pants are fitting great and I'm noticing a more lean figure and muscle definition...and I FEEL great...I'm getting closer and closer to reaching my goals. It has absolutely nothing to do with how much I weigh. That was my old thinking.

You HAVE to change your thinking, and do it as soon as possible! When you do, all those results you THINK you haven't been seeing will become successes you've been waiting for that are getting you closer to achieving your ultimate goal!

Fair Food!!! This will shock you!!

2009-10-22T15:26:00.000-04:00

We all know it is fair time here in North Carolina, and what that means in the South is; that it is a free for all in eating fried foods...and I don't just mean your normal everyday fried foods like French Fries or Funnel Cake but nasty stuff like deep fried twinkies and chocolate covered bacon (come on who eats that). So I will give the calorie count and fat content of the most popular. Now don't get me wrong I have a favorite at the fair it is cotton candy..love it with a Diet Coke. But, I do have my limits. But I do know my system could not handle it...nor do I like the feeling the next morning from it, I recommend mint tea it helps sooth the stomach ;-)

Deep Fried Cheesecake (1)

655 Cal
47 Grams of Fat

Fried Snickers (1)

444 Cal
29 Grams of Fat

Fried Twinkie(1)
420 Cal
34 Grams of fat

Funnel Cake (1)
760 Cal
44 Grams of Fat

Cotton Candy
171 Cal
0 Fat
100% Pure Sugar

Bloomin Onion (1/4 of one)
787 Cal (making it 3148 cal for one) this is what most people SHOULD have in two days
70.3 Grams Of Fat (total for one 281.2 this is the normal fat intake for one person for about a week or week in half)
1261 mg of Sodium (total of 5044mg for the whole thing, this is a heart attack waiting to happen)

Turkey Leg (you know you have seen it...YUCK)
1136 Cal
54g of Fat

Pumpkin Scones and Alternative Recipe

2009-10-22T07:15:00.000-04:00

STARBUCKS PUMPKIN SCONES

Ingredients:
-2 cups all-purpose flour
-7 tbsp sugar
-1 tbsp baking powder
-1/2 tsp salt
-1/2 tsp ground cinnamon
-1/2 tsp ground nutmeg
-1/4 tsp cloves
-1/4 tsp ginger
-6 tbsp cold butter
-1/2 cup canned pumpkin
-3 tbsp half and half
-1 large egg

Directions:
-preheat oven to 425
-lightly oil a baking sheet or line with parchment paper
-combine flour, sugar, baking powder, salt, and spices in a large bowl
-using a pastry knife, fork, or food processor, cut butter into dry ingredients until mixture is crumbly and no chunks of butter are obvious
-set aside
-in a separate bowl, whisk together pumpkin, half and half, and egg
-fold wet ingredients into dry ingredients
-form the dough into a ball
-pat out the dough onto a lightly floured surface and form it into a 1-inch thinck rectangle (about 9 inches long by 3 inches wide)
-use a knife or pizza cutter to slice the dough twice through the width, making three equal portions
-cut those three slices diagonally so that you have 6 triangular slices of dough (I sometimes like to make more out of the dough for smaller portions)
-place on prepared baking sheet
-bake for 14-16 minutes (they should be starting to turn light brown....don't overbake!)
-place on wire rack to cool

Directions for plain glaze:
-mix the powdered sugar and 2 tbsp milk together until smooth
-when scones are cool, paint the glaze over the top of each scone

Spiced glaze directions:
-as the plain glaze firms up, combine the ingredients for the spiced glaze
-drizzle this thicker glaze over the scones and allow the icing to dry before serving (at least 1 hour)

MY VERSION:

Ingredients:
-1 cup whole wheat flour
-4 tbsp ground flaxseed
-4 tbp wheat germ
-1/2 cup ground oatmeal
-4 tbsp honey
-4 tbsp sugar (yes sugar)
-1 tbsp baking powder
-1/2 tsp salt
-1/2 tsp ground cinnamon
-1/2 tsp ground nutmeg
-1/4 tsp cloves
-1/4 tsp ginger
-6 tbsp cold butter
-1/2 cup canned pumpkin
-3 tbsp soy milk
-1 large egg

Directions:
-preheat oven to 425
-lightly oil a baking sheet or line with parchment paper
-combine flour, flaxseed, wheat germ, ground oatmeal, sugar, baking powder, salt, and spices in a large bowl
-using a pastry knife, fork, or food processor, cut butter into dry ingredients until mixture is crumbly and no chunks of butter are obvious
-set aside
-in a separate bowl, whisk together pumpkin, soy milk, honey, and egg
-fold wet ingredients into dry ingredients
-form the dough into a ball
-pat out the dough onto a lightly floured surface and form it into a 1-inch thinck rectangle (about 9 inches long by 3 inches wide)
-use a knife or pizza cutter to slice the dough twice through the width, making three equal portions
-cut those three slices diagonally so that you have 6 triangular slices of dough (I sometimes like to make more out of the dough for smaller portions)
-place on prepared baking sheet
-bake for 10-15 minutes (they should be starting to turn light brown....don't overbake!)
-place on wire rack to cool

Omit the glazes all-together and drizzle with honey, but keep dry until you eat them.

The only thing I didn't substitute was the butter, but you could try leaving it out or adding 1/4 cup extra pumpkin or apple sauce to the wet ingredients.

You could even try adding dark chocolate chunks to the dough for a variation.

YUMMY ENJOY!!!!

Thought!!

2009-10-21T20:50:00.000-04:00

You've got to get up every single morning with the determination that you're going to bed every night with satisfaction. Don't go to bed disappointed you didn't eat well or get your workout in! Plan and execute!

5 Fat Buring Tips!!

2009-10-19T21:34:00.000-04:00

Have you've fallen off track and having a hard time getting back on? Or that you're having a hard time getting rid of some stubborn fat? I'm here to help you by giving you some fat burning tips! Here are 5 that are sure to get the fat melting!

1) Never let yourself plateau! (you have to push pass this)
It's important to note that our bodies are built to adapt, so when you're doing the same workouts month after month your body will begin to take notice and work much more efficiently. You do not want this if you want results! Take your body outside it's comfort zone and mix up your workout schedule every month....or every couple weeks! (trust me when I say this works)!!

2) Lift weight and don't be afraid to get heavy!
Lifting weight is a great way to lose fat! Muscle burns fat! I can't stress how much! I know some of you women might feel like you'll bulk up lifting heavy, but our body's weren't really designed for bulkiness, so go ahead! I do! And my body is a fat burning machine because of it! And if you do feel like you're getting bulky, take your weight down a few pounds and stick to reps between 12-15.

3) Circuit or Interval train!
Circuit training allows you get more burn in. Work in 10 different exercises with very little rest in between. Because you're switching exercises at such a rapid pace, you're working a lot of different muscle groups and burning a lot more calories! Or here's another idea...if you're doing cardio and running on the treadmill for an hour..................BORING and not as effective as if you introduce change. Split up your time into 4 different segments and do one 15 minute segment with the treadmill, one with the stairclimber, one with the elliptical, and one with the bike! You'll burn more calories and work your body in more ways! Which in turn = more effective use of your workout time! Plus it is alot more fun

4) Toss the simple carbs and refined flour!
I know those yummy simple carbs are hard to live without, ( I love my synder chips) but it can be done! I do it, and so you can you! If you want to ever see that six pack you HAVE to eat right. Stay away from empty, simple, refined carbs such as white bread, pasta, and rice...and, of course, baked goods and sweet treats are out of the picture! Instead eat whole wheat or whole grains! Sugar and white flour are two MAJOR road blocks in the success of a smokin hot midsection!

5) Eat often!
Eat 5-6 times a day at 2-3 hour intervals! I know I've been repeating this a lot lately, but eating frequent smaller meals throughout the day keeps your metabolism up! Most people think they'll be eating too much, but you won't. You're body was meant to burn the fuel you feed it! Would you go without putting gas in you car? I don't think so.

These are just a few tips, but the main ones that are sure to put you back on the right track.

Week 5.5 almost 6 of P90X....BRING IT!!!!!!!!!!!!!!!!

2009-10-18T20:19:00.000-04:00

Ok... you can say I am addicted to P90X, it seems I can't wait to get to the workouts...well maybe I could delay the Plyometrics at times. It truly is a love hate thing with that DVD!!. Seems like every work out there is a little more that I push out when it comes to my reps or jumping a little higher. I could find all day long why I couldn't do this workout but I wouldn't, the benefits out way anything that I could let be my excuse.

I would recommend this to everyone that is thinking about doing an at home fitness program. The results so far have been wonderful...I just pulled another pair of jeans that were on my skinny shelf and wore them today to church...WOOHOO!!!!!

The key is changing you thinking from I can't to I CAN!!!! You can accomplish anything as long as you put not only your mind into it but your HEART!!!

Decide and commit...

Cardio -V- Weight Training

2009-10-18T20:13:00.000-04:00

I remember dreading the idea of lifting weights. I used to think cardio was the best way to get results fast and lose fat. I'd spend hours doing mountain biking (do have to say this was the best thing when it comes to cardio for me) running outside, step class, the treadmill, elyptical, stairclimber, and spinning. It's not that I didn't see some sort of results, but they weren't the results I expected or were looking for.

I'd seen numerous infomercials for P90X and became intrigued by the idea of such an intense workout revolving primarily around lifting weights. I decided to give it a try and it was honestly the best decision I have ever made for improving my fitness. I found that lifting weights gave me better results than cardio alone.

Most women hesitate starting a weight lifting program in fear of bulking up. There's absolutely nothing to fear, however, because the more muscle you have, the more calories and fat you'll burn not only while you're working out, but while your body is at rest! Your body becomes so much more efficient!

There's a rule of thumb to follow when considering the results you want to get from lifting weights. If you want to tone your body and become leaner, lift lighter and aim for 3 sets of 12-15 repetitions. If you want to build larger muscles and have more definition lift heavier and aim for 8-10 repetitions. Just make sure you are lifting the right amount for your body to max out by the last rep....meaning that if you are looking to build larger muscles, you stop at 10 reps, and could easily do 1 or 2 more, then you were not lifting heavy enough! So I recommend keeping a log of the amount of weight and the number of repetitions you are doing so you know how much to lift and how many repetitions to complete the next time you work that muscle group. Always strive to improve!

It's also important to weave cardio in with your weight training. Weight training will give you a mild cardio effect, but not enough to reap the full benefits of a good, strong cardio workout such as decreased stress levels, better endurance, and a stronger heart and lungs.

So it's not really cardio vs. weights....it's cardio AND weights! They are both such important elements in creating a well-rounded fitness routine, so make time for both! Don't fear one over the other or devote yourself to one more than the other and you will get GREAT results!

Your Results are 80% of what you eat!!!!!!

2009-10-16T06:45:00.000-04:00

Wouldn't you just LOVE to have a set of abs like this woman!?!? I have been getting A LOT of questions regarding eating lately! I have also been receiving a lot of concern about working out and eating right, but not seeing results. The thing is, if you have been sticking to your workout program and THINK you've been eating right, but have not been seeing results....you're STILL not eating right and you may not be eating enough (I know that doesn't sound right and I know this is disheartening). It's not your fault! Companies and packaging make you think you're eating something that's good for you, but it's not! Guess what? Good news! I am going to help you by telling you exactly what you should be consuming! :-) Eating is 80% of your results...and getting a set of abs like the ones up above! I know this is a high number and most people consider exercise to be the most important component, but it's not! EAT CLEAN! The biggest concepts of eating clean are portion size, frequency of eating, and combination of foods you're eating.

The portion size of complex starchy carbs (sweet potatos, brown rice, whole grains, oatmeal, etc.) should be the size of what can fit in one cupped palm. The portion size of complex carbs coming from veggies and fruit should be the size of two cupped hands together. And then the portion size of your lean protein (chicken breast, turkey breast, white fish, salmon, egg whites, fat free cottage cheese, non-fat plain yogurt, etc.) should be about 4 oz., or the size of your palm (this is for meat and fish). For yogurt and cottage cheese....the equivalent of about 100 calories. And for eggs...6 egg whites.

You should be eating every 2-3 hours and 5-6 times a day, and the sixth is only if you're really hungry before you go to bed. You should really stop eating about 3 hours before you're planning on hitting the sack...your body will focus on burning fat instead of digesting.

And packing a little stash of clean foods to take with you for the day is kind of a must, but it doesn't have to be a hassle...nuts, piece of fruit, or a protein bar for example. Whenever I have to go work, I take an all natural dried fruit bar and a small baggie of almonds. It's always something that will give me energy and keep me full until my next meal

At every "meal" sitting you should be consuming a complex carb paired with a protein! There is wonderful science about how these foods work together! The carbs give you energy for the day, but carbs are primarily glucose, and when paired with protein, the glucose doesn't transfer into fat quickly like it would without the protein. And the combination of carbs and protein together result in keeping you satisfied for longer. You'll notice if you're doing it right, your tummy will start feeling a little hungry 2-3 hours later....magically when you're suppose to eat your next meal! Crazy how that works!

And here's the break down of how many servings of carbs and protein you should be getting in everyday: 2-4 servings of complex starchy carbs (I recommend sticking to 1-2 for optimal results), 4-6 servings of complex carbs from fruits and veggies (this is where most of your carbs should be coming from), and 5-6 servings of protein. And don't forget about healthy fats that come from nuts, oil, seeds, fish, and avocado. About 15% of your diet should include these, or about 25% of your daily calories. Healthy fat is hidden in protein as well, so when you're eating a piece of fish, that counts as both a serving of fat and a serving of protein.

WATER! Water is so important. Water flushes out your system, makes your organs work effectively and efficiently, helps you lose weight, and aids in digestion. Before you put anything else in your body for the day, I recommend drinking 16 oz. of water. Your body has been sitting for at least 8 hours and needs to be hydrated to effectively digest your breakfast and get your body going in the morning! Then drink a 1/2 liter with every meal. You need at least 64 oz. of water a day, but it's better to calculate half your body weight in oz. of water. Don't wait until you're thirsty to drink water!

Things to avoid (sorry, I had to bring it up!)? Soda, coffee (if you can't live without it, I know I can't drink one cup in the morning black or with skim milk...NOOO sugar), alcohol (leave out any of the hard stuff, beer, and mixed drinks....and have an OCCASSIONAL glass of dry red or white wine), SUGAR, high levels of sodium, fruit juices (any!), and anything made with white flour. I know a lot of these things are sometimes tempting and/or hard to live without, but I promise you won't miss them once you start eating clean...and they won't taste as good as you once thought they did. For something sweet, you'll crave a piece of fruit instead! And instead of those morning waffles and pancakes or sugary cereals, you'll begin to enjoy a bowl of oatmeal!

When shopping at the grocery store, be skeptical about everything in the center aisles! Start shopping the perimeter first, and when you're done with that you probably won't have room or money left to shop the inside sections, but if you do, read your labels! If you're not sure of something, don't buy it! And if the product's first ingredient isn't what the product should be primarily made of, don't buy it! If the list of ingredients is longer than the book you're currently reading, don't buy it! ALWAYS watch your sodium intake as well when looking at your food labels.

One other thing I recommend getting into your daily diet...flaxseed! This stuff has amazing benefits! Buy it whole and grind it up in your old coffee grinder you won't be using anymore :-) and sprinkle a tbsp on your oatmeal in the morning (do this with wheat germ as well)...or blend it up in a smoothie.

A great read for more about eating clean is "The Eat Clean Diet".

Week 5 and going strong!!!!

2009-10-12T22:05:00.000-04:00

As many of you know I started P90X 5wks ago and still loving it. Just when I thought I was getting the hang of it and here comes week 5...man oh man...I still am trying to get use to Plyometrics, it is a love hate relationship. The results I have seen this past 5wks have been amazing. I have a shelf on the top of my closet that has the clothes I could not fit into for the last 6 months. I took down two pairs of jeans and they fit...WOOO HOOOO. There is nothing like that feeling, but not only is that working but also I have increased energy, I still have my sleeping issues but the energy from exercising is abling me to keep going through the day.

I can't stress enough how important exercise is for you health but as well as your well being. If you put your mind to it you can do anything....I mean anything.

There's not enough time to exercise!!!!!!!!!!!!!!!!

2009-10-12T21:59:00.000-04:00

How many times have a heard this (I have said it too before)...You DO have enough time! You made time to squeeze in that hour-long episode of your favorite show, so you can squeeze in a half hour of a little activity away from the couch. In fact, multi-task! Workout while watching your favorite show! And if you have to, get up earlier in the morning and get your workout in! Do what you will stick with...for me the afternoon is best, so it happens..NO EXCUSES

The only way to improve the way you CURRENTLY feel and look is by doing something beyond your regular daily activity (let's be honest...you're regular daily activity isn't cutting it if you still don't have the results you're looking for...I was doing the same thing at the gym but it wasn't working for me anymore. Reason why I started P90X)....here's where exercise comes in, people! So don't say you got enough at work, etc.

How in the world can exercise be boring? Let's define the word, shall we? Boring - arousing no interest or curiosity, not lively or spirited, listless, slow in motion or action, insensible, unfeeling, etc. NOW let's define exercise. Exercise - bodily or mental exertion, for the sake of improving health, means of practice or training, putting into action, use, or effect, etc. You figure it out...exercise does not equal boring! Think about the multitudes of activities out there for you to do indoors, outdoors, weights, cardio, adventurous, relaxing, live workouts, DVDs, etc. You WILL find something you enjoy. Mix it up! YOU DON'T have to go to the gym to be working out and getting healthy. If hiking is your thing DO IT!!!!

Exercise IS necessary! You're body was meant to maintain itself as long as you send it the right signals! And those signals are exercise and feeding it right. Exercise is necessary if you want to (don't lie and say you don't desire these) lose weight, live longer, avoid disease and sickness, have energy, etc!

You're not too tired, either, because guess what? Exercise gives you more energy!! The more you work your body, the more efficient it becomes, and the more energy you'll have throughout your day!

Yeah right you'll do it later! (this NEVER works) Putting off working out just means you're not going to do it. When you say you're "maybe" going to show up for someone's party, what does that usually mean? No, you're not going! Same thing here. Find a time you know you won't be interrupted by life and get your workout in....again, getting up early is a GREAT solution! If you don't plan it, you won't make time for it. You'll be so glad you did it!

Working late is just another "I'll do it later." Once again, make the time. Do it in the morning or sneak in a quick session at lunch or after work. SOMETHING will be better than doing ANYTHING.

If you say fitness doesn't work for you, then you're not doing it right or you're not being as honest about sticking to a plan as you think. Fitness works for everyone. Find someone to help you set up a plan! There are plenty of people who can help you...LIKE ME!!! And you have to commit to fitness and health. You can't expect much success when you're working out, but stopping at McDonald's for a burger combo once or twice a week.

Let me know if there's anything else you want me to nip in the butt for you! Get out and get fit!

Attitude

2009-10-12T13:36:00.000-04:00

"Attitude is a little thing that makes a big difference!" ~Winston Churchill

I love this quote, it is true attitude is everything when it comes to working out (well actually everything in life)...if we start a workout program with a bad attitude it just is not going to work. There are times when I don't want to workout or do something that is expected of me. But I know to be affective I HAVE to change my attitude. Sometimes it is just sitting down and writing what is on your mind or really setting you off for the day. Other times it is reading a scripture about attitude or having some quiet time. Whatever it is that works for you DO IT. It will change how you workout.

WHAT should you be eating??

2009-10-11T20:23:00.000-04:00

It's time to emphasize WHAT you should be eating. And it may surprise some of you, but a large part of your results will come from what you eat, so eat clean! Most of your food should be purchased from the perimeter of your grocery store. Try to avoid over-processed food and eat lean protein, complex carbs, and good-for-you fats.

Avoid over-processed foods such as chips, some cereals, boxed dinners, some soups, packaged snacks, and even frozen veggies that contain sauces. There's almost an endless list of over-processed food surrounding the grocery store. Beware of anything that says "low-fat" or "fat-free." These often contain extra sodium, sugar, or other chemicals that your body doesn't like. Read your labels. If there's too many ingredients you cannot pronounce, then it's probably not something you want to feed your body. Also take a look around the organic and natural food sections of your grocery store.

Stick to lean proteins such as fish, chicken breast, turkey breast, egg whites, beans, tofu, soy or skim cow's milk, nonfat plain yogurt, veggie and soy products, and nonfat cottage cheese. Human bodies were never really meant to successfully and efficiently process animal protein, but these lean options are much easier for your body to handle.

Choose carbs such as whole wheat bread, oatmeal, kale, celery, broccoli, bran, beans, asparagus, artichokes, apples with the skin, prunes, peppers, brown rice, raspberries, strawberries, squash, sweet potatoes, tomatoes, romaine lettuce (or green or red leaf), cucumbers, cherries, citrus fruits, brussel sprouts, etc.

And finally eat healthy fats such as avocados, fish, olives, olive oil, raw nuts, flaxseed, hummus, and beans.

I recommend eating 5-6 times a day , every 2-3 hours. This will cause your metabolism to stay up and give you energy to get through your day. I also recommend finishing your last meal 3 hours before you go to bed. This will allow your body to finish digesting and focus on fat burning while you sleep.

WATER!!!! Guzzle it! Water is important in flushing your system and helps you lose weight as well as curb your appetite until your next meal. Try and drink half your body weight in ounces a day! Also take into account the calories you're consuming from beverages! Most people don't think that beverages count as food, but they DO! I would stay away from any fruit juice. They contain a lot of extra calories compared to whole fruit and have added sugar. (Soda)... I recommend staying away from ANY kind of soda...yes, this includes diet! Soda is EXTREMELY acidic and will kill your efforts to lose weight (I'll blog about this later). Coffee? Stick to one serving a day and avoid those crazy concoctions and try to drink regular or decaf coffee with skim milk and stevia (this I am still working on myself...lol). Green tea is actually very good for you, so go ahead and have 1-2 cups a day, but make sure it's hot and avoid those bottled varieties...stick to the tea bags. My best advice to you is to drink water whenever you can. Get a bottle and carry it with you EVERYWHERE! I know plain water is kind of boring and lacks flavor, but try adding a slice of lemon or lime, strawberries, raspberries, blackberries.! I know I would rather consume my daily calories with food and not waste them on drinks that don't satisfy my hunger.

I'll now give you an example of what a schedule might look like for someone eatting approximately 1800 calories:

3 servings of protein (3-4 oz. at 100 calories), 2 servings of fruit (1 medium piece at 100 calories), 2 servings of veggies (1 c. at 50 calories), 2 servings of carbs (200 calories), 1 fat serving (100-120 calories), 1 dairy serving (100-120 calories), and 3 snacks (100-200 calories).

7:00am, breakfast:
1 protein, 1 carb, 1 fruit

10:00am, lunch:
1 protein, 1 carb, 1 veggie

1:00pm, snack:
1 snack serving, 1 fruit

4:00pm, dinner:
1 protein, 1 veggie, 1 fat, 1 dairy

7:00pm, snack:
2 snack servings

2009-10-11T20:12:00.001-04:00

Super Duper Cravings!!

2009-10-11T20:10:00.000-04:00

Okay, so everyone gets cravings at some point (women, I think we have a ridiculous understanding of this uncontrollable feeling)! But I'm going to let you know it's ok to indulge and give in to those hard-to-dismiss urges without getting off track and sacrificing your fitness results!

I think most cravings fall into these four categories:
1) chocolate
2) salt
3) sugar
4) carbs

Let's nail these four territories with some healthy options that will satisfy your craving without the added guilt and shame....because we all know what happens when you give in to a savory urge by downing an entire bag of potato chips, right?

Chocolate:
Try sugar-free portioned pudding packs like Hunt's. It's thick and chocolaty and you won't miss all the calories and sugar. Plus, it will provide you with some calcium...not so bad, huh? One portion contains 70 calories.
-OR-
Try 70% Dark Chocolate. 80 calories for a square and it's funny how that little bit will cure a craving
-OR-
If you love chocolate ice cream try Skinny Cow Low-Fat Mini Fudge Pops. One pop contains ONLY 50 calories!
-OR-
Sugar Free Jello with Fat Free or Low Fat Cool Whip (this is my favorite)
Salt:
Toss back some kalamata olives! They're meaty and satisfying! Olives also contain the good fat you should be consuming in your diet everyday, so eat up! One serving of 10 olives contains 90 calories.
-OR-
Popcorn!! Popcorn is actually a pretty great way to get whole grains and fiber into your diet. Fiber helps keep you content as well as....well, you know. :-) Try Newman's Own 94% Fat-free microwave popcorn. One 3-cup serving has 94 calories.
Sugar:
Try some sorbet. A rich fruit sorbet has such an intense flavor, you'll feel more than satisfied when you're done. Try Ciao Bella Ecuadorian Passion Fruit Sorbet or Ben and Jerry's Berry sorbet. One 1/2-cup serving has 92 calories!
-OR-
Cookies!! Especially homemade....or at least if they taste like they're homemade. Try Pepperidge Farm Gingerman Homestyle cookies. There's 98 calories in 3 cookies.
Carbs:
Crackers are definitely easy to munch down without portion control, so get them in preportioned packs or put a serving size on a plate to avoid over-indulging. Try Special K Crackers in Italian Tomato and Herb Flavor. They pack an intense flavor at 90 calories for 1 pack of crackers.
-OR-
Quaker mini rice cakes in Ranch. These little guys are almost like eating crispy chips, but they're way better for you. And you can eat quite a few for very few calories. 10 crisps contain only 90 calories.

Now go out and tackle those cravings in moderation and without feeling guilty!

Love this...

2009-10-05T20:42:00.000-04:00

Get and Stay Motivated!!!!!

2009-10-05T20:38:00.000-04:00

Sometimes we lose the drive to keep on a straight path towards reaching our fitness and health goals. Workouts get monotonous, food gets boring, we feel like we don't have time, we cheat, we decide that skipping one day of eating healthy or working out won't make a difference....get out of your rut! It's important to find something or someone that helps motivate you to reach your goals and help you see results! So I'm going to give you a list of options to keep you on the right track!

1) Create variety in your workouts!
Working out the same way every week or month can get really boring. Switch up your workouts every month at least. Try new things, get outside! You will have something to look forward to and your body will thank you for giving it something else new to do! You'll see different (GREAT!) changes in your body because you'll be working it an alternative way.

2) Find new foods and new recipes!
Get online, find a new cookbook, or browse the grocery store. Open up your mind to new foods and flavors! Food doesn't have to be boring. In fact, you should be excited about eating and eating healthy!

3) Get a workout buddy!
Having someone you can count on to relate to and have fun with will give you a push. You can talk about your results, make goals together, and help each other reach them. You can bounce ideas off of each other as well and open each other up to new workouts, recipes, etc.

4) Subscribe to a magazine!
My favorite one is Oxygen magazine! It helps give me ideas every single month on workouts, lifting moves, targeting certain parts of my body, recipes, EVERYTHING! And the models are my greatest motivation! They have great bodies! The kind I want to achieve! So I get a push every time my new magazine comes in the mail and I see my heroes looking so fit!

5) Use an event to motivate you!
Do you have a wedding, reunion, or vacation coming up? Do you just want to look swimsuit worthy for summer? Use that as motivation! Put the note where ever your going to see it everyday...

6) Weigh your options and evaluate the effects!
Is there a cookie/cake staring you up and tempting your taste buds? Are you having a bad day and want to binge on a giant bag of Doritos? Stop yourself and think before you act! Think about all the work you've done to get as far as you have. Then think about how you KNOW you are going to feel when you get done eating that cookie or downing those chips. Tell yourself you're stronger than your urge and step away from the foods that are tempting you or better yet get them out of your house! You'll be SO glad you did!

7) Just push play!
Even if you don't feel like working out put it in anyway and press play! Chances are, after you start you'll end up finishing your workout! And if you weren't in the mood to workout BEFORE your workout, you will be in the mood after 5 minutes of warming up! And after-wards you'll be so proud you stuck it out!

8) Use your imagination!
Start thinking about the results you want and the way you want to look. Find pictures of people that inspire you with results similar to what you're looking to achieve....imagine how you'd look and how great you'd feel being that fit.

Your Body is your Home!!!

2009-10-04T08:15:00.000-04:00

I found this comparison and analogy.....your body=your home.

"Your bones are the two-by-fours that support and protect the inner structure of your home; your eyes are the windows; your lungs are the ventilation ducts; your brain is the fuse box; your intestines are the plumbing system; your mouth is the food processor; your heart is the water main; your hair is the lawn (some of us have more grass than others); and your fat is all the unnecessary junk you've stored in the attic that your spouse has been nagging you to get rid of."

You can learn a lot about how your body works if you just think about how your house does!

"Take the same approach in taking care of your body as you would your home. You don't call the plumber if you have a little backup in your pipes. You try a plunger, life the back off the toilet and fiddle with the floating ball, and try to remedy the problem yourself. You don't call the exterminator when you spot a fly in the kitchen. You don't call the electrician if a lightbulb burns out."

Learn about how your body works and you can do the things that maintain it....and stay away from the things that deteriorate it. :-)

No Excuses!!!!!!

2009-10-01T18:00:00.000-04:00

Today was day 22 of P90X so it was YogaX day...I love the way Yoga makes me feel...and nothing is better then when you can stretch a little deeper or hold a pose a little longer. I am looking into starting my own practice of Yoga in the office, and becoming Yoga 200 YTT certified. I am in touch with a great studio and teacher to go to the next step. I hope to get the schedule wrapped up here real soon. I am so excited this next door that is opening for me and the practice. I hope to help others find the love of Yoga and true health.

What I have realized this last 22 days is that you DON'T need a gym to get in shape..my body has already changed so much over the course of this 22 days. I have done all of this with videos bands and weights. You have to understand I was one of those believers that if you didn't workout at the gym or outside it wouldn't work..boy was I wrong.

The is NO excuse for not getting in better shape and health..there is always time even if you work 7 days a week 12 hrs a day. It only takes 30mins a day to change your current situation. You just have to want it bad enough. Nothing is more frustrating then hearing someone say I want to get in this bathing suit or have more energy or better health then complain they don't have enough time..YOU CAN DO IT..

You have to take this out your mind and put it into your heart..you have to do if for yourself not for someone else or it will not work.

Take charge of your health...if you would like help with coaching or nutritional planning please get in touch with me.

Have a Blessed day

Eating right before and after exercising!!!

2009-09-29T18:47:00.000-04:00

Time it right: Before, during and after your workout

Eating too much before exercising can cause you to feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources. On the flip side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react.

Many times I have gone running on just coffee...DON'T DO IT!!!!!!!!! So now I time it right where I have enough time to eat a yogurt or piece of toast about an hour before my workout plus water and I feel great. Almonds are always a great source of energy..but keep it to about (10) 30 mins before your workout.

Be sure to have a recovery drink within an hour of your workout as well. This helps with muscle recovery and less stains and pain the next day.

Day 21...

2009-09-29T08:53:00.000-04:00

Day 21 of P90X

Today is KenpoX...good workout of kickboxing. There are times I am more coordinated then others, my mind is thinking one thing and my body/arms are doing something else. Thank God no one is videoing it, it could be used against me on YouTube....lol

Have a blessed day, my your day be filled with Gods grace and glory.

Burn Baby Burn!!!!!!!!!!!!!!!!!!!!

2009-09-29T08:44:00.000-04:00

Muscle Burns Fat yes it is true...

The best way to increase your metabolism is by adding lean muscle tissue through strength training. Why? Because MUSCLE BURNS FAT! Simply put, muscle tissue burns more calories than fat tissue does, even when you’re at rest.

1. Strength/Resistance Training
Make it a goal to include strength/resistance training in your workout routine at least 2-3x/week. Strength training includes lifting weights, doing exercises with resistance bands, yoga, Pilates, push-ups, crunches, etc.

2. Add Resistance to Cardio
You can multi-task and add resistance to your cardio, kickboxing, or aerobic exercise of choice, by adding weighted gloves or ankle weights (careful here). As long as you use proper form to avoid injury, adding weights not only intensifies the cardiovascular and metabolic effects of aerobic exercise, but has the added benefit of increasing lean muscle at the same time!

3. Push Muscles to Failure in 8-10 reps
The latest research shows that the most effective way to increase lean muscle tissue is by lifting heavy and pushing the muscles to failure in 8-10 reps. This means that as your muscle grows and changes, you need to continually monitor your progress and adjust your weights accordingly. The stronger you get, the more weight it will take to get you to failure in 8-10 reps. Track and monitor your workouts, and continually adjust your weights for maximum results.

Girls don't worry about getting to bulky...we don't have the same hormones as the men..unless your on Roids you will be fine.

So Far!!!!!!!!!!!

2009-09-28T21:04:00.000-04:00

Well day 19 of P90X and loving it...I thought I would get bored with the workouts but it is awesome. Is it easy to do everyday..not always, but when we are done (doing with my best friend my husband) it is awesome. I have seen results already in the way my pants fit. They say you don't something for 21 days and it becomes a habit...we even workout on days off which is only one. You kinda miss it if you don't workout that day.

I have been doing Yoga for over 7yrs now (took time off due to double foot surgery and some of those moves put alot of pressure on the toes) and the Yoga DVD that comes with the program is 1.5hrs..it's intense at times, but makes me realize how much I have missed Yoga in my life.

If you want to commit to something try P90X it is awesome..but you have to be willing to work hard. If your not up for that don't waist your money.

Great Workouts!!!!!!!!!!!

2009-09-28T20:55:00.001-04:00

If you don't have alot of time, and your not on a program, go to this site you will find some killer workouts you can do at home or outside.

http://www.BodyRock.Tv

FEED YOUR BODY!!!!!!!!!!!!!!

2009-09-28T20:15:00.000-04:00

I know this sounds completely contradictory to what you have told yourself, but in order to lose weight and get fit you HAVE to eat!! Your body was meant to maintain a healthy weight all by itself!!! You just have to send it the right signals!!

Some people drastically cut back in calories and think they're going to successfully lose weight and keep it off! This is the FARTHEST THING FROM THE TRUTH!! The weight you do end up losing is going to be primarily muscle because you are sending a signal to your body that you are starving yourself, therefore, it will hold on to as much fat as it can to protect itself. Your body starts shutting itself down (your metabolism slows to save energy) and you will not have enough energy to get through your day. Your body will not be able to properly perform its most basic daily functions. And then once you get "skinny" and start eating again your body will store what you're consuming as oppose to use it which is why you gain the weight back, often along with a couple extra pounds. This cycle is destructive!!

A person who is physically active should ALWAYS consume AT LEAST 1200 calories (men, you may want to add 200-300 extra calories), ideally in 2-3 hours increments. Unfortunately men get to eat more food than us women because their bodies contain much higher levels of testosterone and their metabolisms are generally higher. Here is a formula you can use to get a good idea of what you should be eating based on your personal stats:

In order to lose a pound a week you need to have a calorie deficit of 3500. That's a 500/day deficit by either eating 500 less calories, or burning 500 calories through exercise.

Calculate your resting metabolic rate (RMR): your body weight x 10= RMR
Calculate your daily activity burn (DAB): RMR x 20%=DAB
Calculate your daily caloric rate (DCR): DAB + RMR=DCR
Subtract 500 Calories a day: DCR-500=Total calories you should be eating per day to lose 1 lb./week

So here's an example for a 150 lb. person:
150 x 10=1500
1500 x .20=300
1500 + 300=1800
1800 - 500 = 1300 calories a day

But keep in mind that's only a starting point! As you start becoming more fit you will need to eat more food in order to supply your body with enough fuel to make progress and give yourself energy! For example...when I first started eating to get fit I ate 1200 calories but now I eat approximately 1800-2000 calories a day! And I eat every 2-3 hours to keep my body's metabolism up! The more fit you are, the less your body will store calories as fat!!! You will be sending your body the signal that it needs to use those calories!
EAT UP!