Healthy B.P.M.

Green tea has been used for centuries and still remains one of the most popular teas in China and contains powerful antioxidants which may help fight against heart disease, cancers and other diseases. More recently studies have shown that green tea is also beneficial to weight loss. This now makes it one of the most popular teas in the United States. Does this not sound like a dream come true? A natural, safe and inexpensive weight loss product? Hold your horses partner; don’t go on a green tea run just yet. How about we delve a bit deeper.

One of the most recent studies which appeared in the American Journal of Clinical Nutrition showed people who drank a bottle of green tea extract everyday for three months lost more body fat than the participants who drank regular tea. It’s thought the chemical epigallocatechin gallate (EGCG) found in green tea raises the metabolism while also releasing the hormone noradrenaline which is an appetite suppressant. Things that make you go hmmmmm.

The study published in the American Journal of Clinical Nutrition also indicated the consumption of catechins in green tea lead to both reduced body fat and LDL cholesterol levels. That sounds promising doesn’t it? Based on the recent research you would need to consume at least 4 cups of green tea daily to see any results. There are now also green tea supplements on the market which provide higher concentrated doses of green tea in a capsule form. The quality of the supplements will vary so it’s best to do your research.

But you don’t really need to take supplements to receive all the benefits of green tea. Try replacing your daily cups of coffee or regular tea with green tea. It’s also a good drink in between meals which may help satisfy your hunger pangs while providing your body with a good dose of antioxidants. However, green tea is an acquired taste; my husband told me the same thing about beer. If you load the tea with sugar and cream, you’ve pretty much nixed all the health benefits.

I say go for the cholesterol lowering benefit and if you shed a few excess pounds along the way, groovy.

For many women, abdominal bloating can be painful, uncomfortable, or just annoying. Bloating is when your tummy feels tight or full, and is usually caused by excess gas. Often bloating is caused by overeating, but if you’re exercising portion control and still feeling tight; here are some other causes and how to treat them.

If you’re not overeating, but feel bloated shortly after you eat; you may have food intolerance. Unlike food allergies, food intolerances are when your body can’t properly digest a certain kind of food. While the most common of these is lactose intolerance, it isn’t the only one. Observe your eating habits. If a specific food makes you feel bloated, try to avoid it. Sounds like common sense huh?

Many people who feel bloated regularly have a condition called irritable bowel syndrome, or IBS. This occurs when your colon doesn’t work properly. Other symptoms of IBS include abdominal pain, constipation or diarrhea, nausea and vomiting. If you suspect you have IBS, you should check with your doctor for proper diagnosis and treatment options. If you have this syndrome; it can be controlled by diet, medicines, fiber supplements, or herbal remedies.

Many women feel bloated during their period. Most attribute this to water weight gain, but studies have shown that most women don’t actually gain weight during their period. There goes that excuse. Most women simply feel boated as opposed to actually being bloated. These symptoms can be caused by fluctuating hormones, irritability, and depression. The best cure for this is to eat a good diet and exercise. If you still feel bloated, you can try using natural diuretics to get rid of water weight.

There are other rare, but much more serious causes of abdominal bloating. If you start to bloat in the abdominal area and it doesn’t go away; don’t just assume you’ve put on weight. Prolonged abdominal bloating can be a symptom of some serious diseases. If you exercise and eat right and the bloating just doesn’t go away; see a doctor before you diagnosis yourself over the internet.

Hopefully these suggestions will lead you down the road to recovery.

Are you feeling tired, lately? Just can’t seem to wake up in the morning? Feel the need for an afternoon nap? Instead of drinking coffee or soda, try a work out instead. You probably figured I’d say that. Well it’s true. Studies have shown exercise to be a better energizer than even prescription stimulants. A great deal of fatigue is caused by inactivity, not by too much activity. So if you’ve been feeling run down and need a jump start, exercise is your Red Bull.

Many people start an exercise regimen and expect to feel wonderfully energized and alive the same day. Not so much. If you’re one of those you’ll be disappointed and may find yourself sore and dragging the next day. After a week or two with no results, many people give up and assume it just won’t work for them (party poopers). The key is to be persistent. If you hang in there long enough exercise can and will boost your energy level.

The first few weeks your body is just adjusting to the extra stress of working out. Once your body is used to the additional work, you’ll begin to feel the energizing effects of a good workout.
You also shouldn’t judge how much energy you have right after a workout. Expect to feel fatigued right after you’re done, and know that the surge of energy will come a little later. Your muscles need time to recover from the workload. If you feel to pooped to pop, or you don’t get and energy burst within an hour of working out, you’re probably pushing yourself too hard. Try doing a little less and building up to a greater workload.

It helps to monitor your energy level throughout the day and pick a time when you generally feel most awake and try to schedule your workouts. After a few weeks, you should feel energetic enough to move your workout to a more convenient time. And please don’t get me started on using time as an excuse not to work out.

If you still need convincing to go out and exercise, remember that a good workout can help improve the quality of your sleep. That will make you more rested and even more energetic the next day. So, if you’re feeling sluggish, get up and get moving. You’ll be feeling better in no time. I pinky promise.

Are you feeling tired, lately? Just can’t seem to wake up in the morning? Feel the need for an afternoon nap? Instead of drinking coffee or soda, try a work out instead. You probably figured I’d say that. Well it’s true. Studies have shown exercise to be a better energizer than even prescription stimulants. A great deal of fatigue is caused by inactivity, not by too much activity. So if you’ve been feeling run down and need a jump start, exercise is your Red Bull.

Many people start an exercise regimen and expect to feel wonderfully energized and alive the same day. Not so much. If you’re one of those you’ll be disappointed and may find yourself sore and dragging the next day. After a week or two with no results, many people give up and assume it just won’t work for them (party poopers). The key is to be persistent. If you hang in there long enough exercise can and will boost your energy level.

The first few weeks your body is just adjusting to the extra stress of working out. Once your body is used to the additional work, you’ll begin to feel the energizing effects of a good workout.
You also shouldn’t judge how much energy you have right after a workout. Expect to feel fatigued right after you’re done, and know that the surge of energy will come a little later. Your muscles need time to recover from the workload. If you feel to pooped to pop, or you don’t get and energy burst within an hour of working out, you’re probably pushing yourself too hard. Try doing a little less and building up to a greater workload.

It helps to monitor your energy level throughout the day and pick a time when you generally feel most awake and try to schedule your workouts. After a few weeks, you should feel energetic enough to move your workout to a more convenient time. And please don’t get me started on using time as an excuse not to work out.

If you still need convincing to go out and exercise, remember that a good workout can help improve the quality of your sleep. That will make you more rested and even more energetic the next day. So, if you’re feeling sluggish, get up and get moving. You’ll be feeling better in no time. I pinky promise.

GIVE YOURSELF YOUR UNDIVIDED ATTENTION
One of the most important parts of a wellness program is your mindset and I’ve briefly talked about this before. There is substantial research that indicates there is indeed a mind/emotion connection to the events/circumstances in our lives. Thoughts carry energy and energy can be transmuted in various ways. We also know that energy can be both positive and negative. Have you ever been around people that we generally categorize as being “cold”? Or have you ever felt the vibe in a room change when someone walks in? This could be positive or negative. That’s the type of energy they’re giving off. Our thoughts, whether positive or negative also cause emotional and physical reactions. Your brain can be your greatest ally or your worst foe. There is one part of our brain that gathers information and one part that acts on it. Most of us like to gather information, and store it (sometimes) for future reference. I want you to get all fired up about the information that will help you reach your goals. How many times have you been to a class or workshop and come away with boatloads of info, books and handouts and done nothing with it? You’ve got to use it in order for it to work.

Our thoughts are either positive or negative and we have ultimate control of them. We are the only thinkers in our brains and contrary to what we sometimes believe; we can only think one thought at a time. Much has been said about positive thinking and that is great, but your life and circumstances will not change with positive thoughts alone.

Here is how this philosophy applies to making changes in our lives, particularly in the area of weight loss and fitness. We create what we think about most of the time. If the majority of your thoughts are centered around not losing weight, not wearing a smaller size, not seeing the numbers go down on the scale or tape measure, or not having time to exercise. That’s what you will see more of. Let me be very clear about this; not just because you’re thinking those thoughts. That type of woe is me thinking sets you up to create circumstances that are not conducive to your goals. If you tell yourself I don’t have time to exercise, your subconscious mind will follow through. It will be easy for you to find reasons why you shouldn’t exercise or why you don’t have time to prepare a healthy meal. What you think about, you bring about.

What I’d like for you to do is change your focus. Ask yourself, what can I do with the time I have? Let’s say you’ve got 10 minutes before it’s time for you to get to work, or leave for an appointment, what can you do in those 10 minutes. There are lots of things that you can do without getting all frothy and have to shower and change. Use commercial time while watching TV to get up and move. Instead of honing in on the foods that you think you “can’t” eat, think of what you can eat to help you reach your goals. How badly do you want to succeed and how important is your health and well-being? What kind of habits do you think slim/fit people have and which of them can you put into practice right now? If you don’t think you can practice the lifestyles of the fit and healthy, ask yourself why not? One other thing that is helpful is to be patient and let the new habits you’re learning take effect.

The weight gain didn’t happen overnight and it will not leave overnight. Disappointment and frustration is like planting a seed and then digging it up to see if it’s growing. Let it do what it’s supposed to do. Negative emotions can also wreak havoc with your stress hormones and cortisol is one of the most powerful. Cortisol is important for the maintenance of blood pressure as well as the provision of energy for the body. Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels. The end result of these actions can be an increase in appetite. A disruption of cortisol secretion may not only promote weight gain, but can also affect where you put on the weight. Stress and elevated cortisol tends to deposit fat in the abdominal area. The detriment here is that not only is it unsightly but this is where all the internal organs are that keep you alive and healthy.

If you’ve gotten into the habit of keeping a food and exercise journal; consider jotting down how you’re feeling and what’s going on in your life. These references can be helpful in tracking overeating/emotional eating triggers. You are indeed what you eat as well as what you think.

Is it just me or have you noticed that there is always something new coming down the weight loss pipe. Silly me, of course you’ve noticed; it’s in your face 24/7. Whether your mission is to shed some pounds and inches or not you can’t help but to be inundated with weight loss information. Most of it is a crock of you know what, but it sells. Some magazines have a new take on the subject every week. The sad part is that some people are trying the latest thing every week. Patience and weight loss aren’t typically compatible. If you’ve ever faced yourself in the dreaded three-way dressing room mirror, patience was probably the last thing on your mind.

I know I’ve bashed some programs and some products and rightly so (I think). The kicker is even some of the extreme plans (not pills and such) will work. Clutch the pearls I said weight loss products work!!! But, and this a gigantic but…. How long can you stay on the plan? Giving up entire food groups is just wrong. Fruits, veggies and even fat is necessary for optimum body functions. Eating bananas and grapefruit everyday will bore you to tears and all your friends will desert you. Then there’s the all important health implications. Plans that severely restrict calories aren’t healthy; you need to eat to stay alive.

How crazy will it make you to have to sort through certain food combinations? No proteins with carbs, or carbs with fats or whatever!!! Even the more mainstream products can be a tad monotonous. Counting points and having a months worth of food delivered to your door can get stale after a while.

Have you heard of the diet that says you shouldn’t eat a variety of flavors at one time? What I got from the book was that your brain goes into sensory overload when you eat too many different things. The variety sets you up to overeat because the brain doesn’t get a signal that it’s had enough of any one thing. Okay. So the author suggests that in the initial phase of this diet you have days where you concentrate on only one flavor. For instance the theme of the day may be lemon, or pineapple, or cranberry. You wouldn’t just eat that one single item but that flavor would be incorporated into most of your meals. If it’s pineapple day then you may have yogurt with pineapple, grilled chicken with grilled pineapple slices. For a snack maybe a pineapple muffin. That way the brain and gut connection that lets you know you’re full has an uninterrupted pathway. I’d probably last about a day on that one. Whatever happened to variety being the spice of life?

The easiest and most permanent route to weight loss and wellness is to eat what you like. Naturally you can’t sit and eat a bucket of fried chicken and a twelve pack of Twinkies. You can have a piece of chicken with vegetables and a starchy carb, and a Twinkie every once in a while. Portion control and balance are the links to success. Stop thinking of losing weight as an all or nothing proposition. Make peace with food and take the pressure off already. This way you’ll have your cake and enjoy it.

Eating is a part of life and our bodies get nutrients from food. No news flashes there right? Sometimes we can go overboard with our eating habits and it results in gaining weight. Still nothing new. It’s also nothing new that a large part (no pun) of our overeating is emotional eating. I know, I know that’s old hat, but hang in there for a bit.

The problem of emotional eating may end with the scale but it begins in the mind. Stress takes its toll on your life. When your defenses are compromised your health takes a hit and so do your emotions. Everyone has good days and bad days. How we deal with the bad ones brings emotional eating into play. You look for comfort for your hurts. People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise. So, after you eat, you feel better.

Emotional eaters use food to relieve stress. They hide behind the food instead of seeking solutions to the problems. This is not uncommon when the stressor is something horrible such as physical abuse or a death. But did you know that emotional eaters also eat when they’re happy? Everyone’s idea of a family get together my not be positive, but typically it’s a joyous occasion. This happy, joyous let’s hold hands and sing Kumbiya setting is the perfect time to overeat. Christmas, Easter, New Year’s, same thing. We have ear to ear grins, and tables laden with all sorts of temptations. Desserts as far as the eye can see. Platters of fried everything, bread, and veggies cooked till void of all nutritional value and enough liquor to make you forget your own name. How’s that for a happy fun time?

But, how do you know you are an emotional eater? The first sign is obvious. You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:

• Have you been under stress lately at work or at home?
• Has anything traumatic happened in the last year?
• Are you dealing with a problem but haven’t found a solution?
• Are holidays and celebrations your triggers?
• Do you have relatives that insist that you eat their special dish?
• Do you rationalize that the holidays or this special occasion only comes once a year, so that’s your license to overeat?
• Do you plan your overeating?

Answering “yes” to any of these questions could mean that you are an emotional eater. You eat but you are not necessarily hungry at the time. The foods that you choose are what we term “comfort or trigger foods”:

High fat foods like French fries, fried foods. Fast release carb foods like macaroni and cheese, mashed potatoes. Sugary foods like ice cream, donuts, cookies, cake. And let’s not forget the alcohol.

There is help for emotional eaters. The first step is recognizing that you have a challenge (I don’t like the word - problem). You’ll experience feelings of helplessness and guilt. The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, it may help to find a support group or someone you can be accountable to. Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support. Visualization helps you to see your problems in a realistic way and not blown out of proportion. You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits. They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you. Keep in mind though that many family members are enablers. Can you recall a time when Aunt Thelma wouldn’t leave you alone until you had two or three servings of her triple chocolate cheesecake? Proper diet and exercise increases immunity, blood flow and positive thinking. Try a gentler form of fitness like Yoga to enhance the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation. Be the entertainment committee at family gatherings and holidays. Plan an activity that will get you and everybody else away from the dining area. Pack up leftovers right away or just leave out the healthiest ones like fruits and veggies. These small tips help you feel good about finding solutions which will replace the dependence on food.

In a post last year I asked if a fitness professional was extremely overweight would you still consider their service. Some say yes and some say never. The never group feels that the person would not be leading by example, and that’s a fair assumption. The few that say yes look at the knowledge and compatibility of the person in question. This is truly one of those grey areas. Fitness will always be a part of my life whether teaching, training or not. It’s a lifestyle that I enjoy and I’m healthier for it, but I understand that we all arrive and stay there differently. Fitness pros are also susceptible to the same stresses, monotony and bad vibes as the rest of the planet.

It’s important that you feel a connection with your trainer. More important that you trust them. Keep in mind that fitness professionals may have buns of steel but they’re not super human. We have a tendency to crash and burn just like everybody else. We are not immune from vegging out from time to time. We also eat a bit too much occasionally. Yes, we do expound on the benefits of not eating junk food but don’t be surprised to find out that your number one trainer has a fondness for Twinkies or cheeseburgers. Fitness pros have just learned to tune into their bodies and get the “I’m full” signal. Most are so in tune that they know how to make their metabolism work for them. After all isn’t that the kind of expertise you’re paying for?

Rest assured that there are times when we’d rather sleep in and not hit the gym. However we understand that to keep the trust and business of our clients it’s in our best behavior to be on point. Please don’t ever think that we aren’t stressed or have relationships with family and friends that put us in a rotten mood. Just as we encourage you to not let outside negative influences drain you, we give ourselves that same pep talk. I guess what I’m trying to convey is not to turn over accountability for your success to anyone else. Your trainer can have certifications up the whazoo but it’s still all about you. Hopefully you’ve built a comfortable and successful relationship with your trainer and that he/she is guiding you to a healthier lifestyle. At the end of the day though, it’s up to you to do the work and stay the course. It’s always all about you.

Imagine the combined action of walking/running on the treadmill, the free wheeling motion of a stationary bike and the up and down stepping of the stair climber. There’s more. Add upright bars that you push and pull for an upper body workout. What do you get? The elliptical. At first glance it looks like a harmless piece of equipment; don’t be fooled. The elliptical or cross trainer gives you a kick butt workout.

Maximum Benefits

It’s a weight bearing exercise with no impact, just what the doctor ordered. Although, I’ve noticed a few twinges in my knees when I use it. If you’ve ever been bothered by knee or back problems, here’s your machine. When working the lower body, you’re moving forwards and backwards which means the quads and hamstrings are loving this workout. Two lower body workouts in one. Honestly it’s not my favorite piece of cardio, but it’s super effective. My twinges could’ve been the excuse I was looking for to switch to a different machine. Ok, not that I’ve fessed up, allow me to continue.

It’s important to note that not all machines are dual action. Dual action refers to the linkage between the upper and lower body movements. But that’s where you can really maximize your workout and the number of calories burned. Reports claim that you can burn up to 720 calories per hour. Hats off to anyone that can stay on that long.

What’s in a Name

Elliptical machine, elliptical trainer, or ellipse, all the same. Elliptical refers to the oval path of motion that the machine moves in. Nordic Track popularized the cross country ski machine years ago and the public fell in love with it. Manufacturer’s added more features and improved the quality and the elliptical was born.

Before you Buy

As always, do your homework before you shell out your hard earned cash. Consumer Reports is a good place to start. Try it out first. If the store you’re considering purchasing it from scoffs at the idea, that’s your clue to move on to another retailer. Have you checked out cardiovascular machines online, or at a sporting goods store, or even watched those late night infomercials and heard the term “foot print” ? This refers to the amount of floor space taken up by a machine. An elliptical ‘s foot print is small. The average length is 4-7 feet. You may have champagne taste and a beer budget, but there are certain things to look for when you buy.

• Stability - You don’t want the machine to walk across the floor with you. Solid construction is a must.
• Non skid pedals - The pedal surface should be textured to ensure a good grip.
• Standard display - Heart rate, time, calories burned, speed.
• Programs - Pre-installed programs will keep your routine from getting boring.
• Resistance levels - Make sure controls are within easy reach.

Another option that is nice to have but not a necessity is an interactive program. This feature adjusts to your workout and either raises or lowers your intensity level to keep you working in your target heart rate zone.

If you’re not the outdoorsy type, cardio machines are a great choice. They’re also good during inclement weather. It doesn’t matter which one you choose. Make sure that you’ll enjoy the workout and that it is one you will stick with. And I intend to master this machine before the year is out. I’ll keep you posted.

If the spam filters on your email are doing their job, chances are you haven’t the foggiest idea of the supposed weight loss wonder, Wu-Yi-Tea. I, on the other hand am drawn to all things weight loss and often go in search of them. If I had a dollar for every ad promising over the top results I’d be writing this from someplace warm that ends in “iti”.

A while back I gave my not so nice opinion of the infamous Wu-Yi- Tea. I’ll save you the synopsis and just provide the link at the end of this post. I’m grateful to have this platform to share my expertise and my opinion. However, with that privilege is the necessity to let others do the same. One reader called me out, asking if I had tried it, and kinda let me know that I wasn’t being fair.

I will be the first to admit that I’ve tried lots of weight loss products and from time to time will try different energy drinks and the like. Hey, we all need a pick me up every once in a while and fitness professionals aren’t any different. Ok, back to the story. About six weeks ago one of my clients gave me a whole box of Wu-Yi-Tea. How ironic was that? It seems that this tea was/is a part of my destiny.

During my initial research on the product I found a list of ingredients which confirmed my suspicion that it was just a glorified laxative. After receiving a supply, nowhere on the box or the tea bag itself is there a list of ingredients. It just says 100% Wu-Yi (Premium Oolong) Tea. It gives brewing instructions and advises consumers to drink two cups a day. Right away the red flag went up. A side panel on the box says that Wu-Yi Tea is the rarest form and for thousands of years as offered health benefits. Now it’s famous for it’s slimming properties. Ok, so what are the slimming properties?

Not wanting to spend an entire day in and out of the bathroom I started with one cup. Nothing happened. The next day two cups, nothing happened. Alrighty then, so much for the slimming properties. After three weeks of two cups of tea daily, it did nothing for me that my regular intake of fruits and veggies didn’t do. I am very grateful to the person that gave me the tea and so happy that I didn’t buy it. My gifter also said that this product is on an auto-ship program (which is how I came to be a recipient) and which is an easy way for a manufacturer to rake in the bucks. Unfortunately consumers can get caught up in the ease of getting their product this way and forget that they have to call and or write and cancel the shipment or else they’ll be charged from now on. And even when you do make the call or write the letter it could still be months before the shipment is cancelled. This has buyer beware written all over it. One more thing, if you decide to investigate for yourself, there are several offical sources for Wu-Yi Tea, another red flag.

I gave the product an honest try and it didn’t deliver. So I stand by my initial review. Wu-Yi Tea is all hype and no hope. Any manufacturers of weight loss products out there who want me to review their product let me know. I will follow directions to the letter and give it the old college try. If it works I’ll shout it to the masses, and if it doesn’t I’ll do the same.

How many roadblocks are on your path to weight loss? Let’s work to find a way through over or around them.

Perceived Lack of Willpower - If you demand perfection of yourself you’ll more likely to have setbacks. One slip-up doesn’t mean you’ll never succeed. Don’t be so hard on yourself.

Emotional Eating - Who hasn’t drowned their sorrows in a bag of potato chips? Before you give in to a case of the munchies look at what you’re doing when the urge hits. If listening to the news sends you over the edge; change the channel.

All or Nothing Attitude - Swearing off your favorite foods forever will make you crazy. Instead of vowing to never eat your favorite foods, decide to have a small amount with something healthy. Who says you can’t have a snack size piece of candy with a leafy green salad. You make the rules.

Regaining Again and Again - First step is to stop dwelling on past results. This is now, today, and you’re on a different path. Don’t tell yourself that you’re going to regain the weight again. Keep a positive mindset.

Boring Meals - Healthy eating doesn’t have to be boring. However, eating the same old dried chicken breasts and broccoli everyday is. Variety is indeed the spice of life. Experiment with different herbs and seasonings. Pull out those cookbooks that are collecting dust and try a few new recipes. You may find some new favorites.

Give yourself permission to be healthy and live a good life. Then you can enjoy the small successes along the way.

We all know there is no quick fix for weight loss. What’s needed are real world solutions that fit your lifestyle and budget. Here’s a few to get you started.

Increase your protein. Protein rich foods help to keep you satisfied which means you’ll feel fuller, longer. Be sure to include protein with every meal. Protein rich foods include, chicken, fish, lean meats, low-fat dairy, beans and peanut butter.

Start eating early. Like mom used to say, breakfast is the most important meal of the day. Keep in mind that it doesn’t have to be traditional breakfast food, just have your first meal as early as possible. This will jumpstart your metabolism and help you to not binge later in the day.

Control portion distortion. We may think we know how much we’re eating, but most times are estimates are way off. Overeating by just 100 calories a day can result in a 10 lb weight gain in a year. Check out these portion control tips.

• For meat, fish and poultry - 3 ounces = the palm of your hand.
• Mixed nuts - ¼ cup = 1 layer on your palm
• Cereal/popcorn - 1 cup = 2 cupped hands
• Cooked pasta - ½ cup = 1 rounded handful
• Cheese - 1 ounce = size of one thumb
• Butter/oil - ½ tsp = 1 fingertip

Eating out is one of my favorite things to do, and I know I’m not alone. I’m also not going to tell you that the economy is bad and that you should squirrel away every penny to avoid complete financial disaster and not go out to eat. If you’re still treating yourself by going out to dinner occasionally that is awesome! Everyone deserves a break from the kitchen whether you’re the cook or the recipient of a home cooked meal. For the next couple of weeks I’ll profile some of the most popular eateries and give you the lowdown on how to spend your calories. You decide how you want to spend your bucks.

These selections from their lunch menus.

Fettuccine Alfredo 800 calories, 48.0g of fat and 69.0g of carbs
810 mg sodium and 23 g of protein

Chickens, Marsala 770 calories, 37.0g of fat and 59.0g of carbs
1800 mg sodium and 25.5 g protein

And in case you thought the fish and seafood was healthier check this out:

Shrimp Primavera 730 calories, 12.0g of fat and 110.0g of carbs
1620 mg sodium and 45.5 g protein

Ok, so the fish was over the top, the veggies have to be better. Ummm not so much.

Eggplant Parmigiana 620 calories, 26.0g of fat, and 70.0g of carbs 1540 mg sodium and 26.5 g protein

By now you know that beef has to be totally outrageous but let’s check it our anyway:

Beef & Pork, Mixed Grill770 calories, 24.0g of fat and 48.0g of carbs
1980 mg sodium and 90.5g protein

So let’s just skip the meat fish and poultry and the veggies and see what’s up with the pasta.

Cheese and Ravioli Filled Pasta, with Marinara Sauce 530 calories, 18g of fat,64 g of carbs, 1160 mg sodium and 28g protein

Dessert is a must have so how about a little Tiramisu for me and you.

Tiramisu 510 calories, 32g of fat and 48g of carbs, 75 mg sodium and 7.4 g protein

Waiter there’s a fly in my soup! We see the commercial all the time with the three friends having the classic lunch at Olive Garden; soup salad and those yummy steaming hot breadsticks. Here’s the lowdown in case you and your gal pals are thinking of a lunch date.

Minestrone 100 calories, 1.5g of fat and 19g of carbs, 1090 mg sodium and 2.5g protein

Everyone seems to love the salad, so here’s the data:

Garden Salad, with Vinegar & Olive Oil 93 calories, 5g of fat and 10g of carbs, 45mg sodium and 2 g protein

Breadstick, with Garlic-Butter Spread150 calories, 2.5g of fat and 28g of carbs, 350 mg sodium and 4 g protein

I’ve done the math for you and naturally your best option is the soup, salad and one (sorry) breadstick for a total of 343 calories, 9 g fat, 57 g carbs, 1485 mg sodium and 8.5 g protein. The sodium is still a little high so if this is your choice, be mindful of the salt in the rest of your meals.

Mangia Mangia!

Think of your least favorite exercise; go ahead I’ll wait. If you said push-ups you’ll feel a kinship with the 39% of people who dread them also. That being said push-ups are one of the best all over moves around. Biceps, triceps, pecs, and delts all get a workout with that one easy move. I see you’re still not convinced so here’s an easier way. This move is just as effective at toning your arms, chest and back.

Lie faceup on a bench, holding a 3-5 lb dumbbells with arms bent, hands near chest and palms facing in. Then all you do is straighten your arms to press the weights up. Problem solved now let’s move on.

It’s time that I remind you that warmer weather will be here soon. Which means it’s time to get serious about your workout. The following suggestions are a bit intense, but I have confidence in you and I know you’re in it for the long haul, right?

Fast Fat Blaster

3 days a week alternate between fast and slow intervals of the cardio activity of your choice. I could give you suggestions but it’s got to be one that you’ll enjoy or you won’t stick to it. Intervals increase your calorie burn without spending more time. It’s all about working smarter fitbuddies.

Get Lifted

Resistance training 2 days a week. To get the toned and sleek look work multiple muscle groups at the same time. Nothing like a two-fer. Think bicep curls and squats. Combine a shoulder press with alternating lunges. Lateral leg lifts and triceps kickbacks. Simultaneous upper ab crunch and reverse ab curl. I’m sweating just thinking about it.

Mixmaster

Set aside one day a week to cross train. After about six weeks your body gets used to whatever you’re doing and stops responding. Adding cross training from the beginning of your plan helps to avoid the plateau. This also helps to keep you motivated and reduces the risk of injury.

3-5 lb hand weights, a chair, resistance band, a decent pair of tennis shoes and the will to succeed are pretty much all you need. If you need some more ideas on toning multiple muscle groups or cross-training let me know.

A while back someone asked about jogging/running in the sand and I thought I’d share my tips with you. Many people are still taking holidays to warmer climates, and many already there are working out on the beaches. Spending your holiday having a little fun in the sun is a great way to find a pocket of peace. However, take a few precautions when running on a sandy surface. I’ve put together some info for you on beach running and don’t forget to take your exercise band.

Working out in the sand helps to strengthen your ankles, arches and muscles below the knees. And, it does it more so than running on hard surfaces. You can develop power in your lower legs in a shorter time frame than when running on hard surfaces. Running on sand also consumes more energy so you‘ll burn a few more calories. The impact force on sand is lower allowing for better running with less strain/pounding on the body. With or without shoes, hmmm? A good running shoe never hurts, especially on the soft but hard packed sand near the water. Keep your head up, back straight, abs tight and land mid-foot. The bad traction in the softer sand can cause you to run on the balls of your feet. To compensate, lean your body forward and drive your knees and arms higher.

On the other hand, running bare foot helps you because it allows for a fuller range of motion. You have fewer restrictions and more opportunity to strengthen your ankles and feet. But you’ll need to build up to this point first. Get in some trial runs with shoes first. Limit your barefoot running to about 20 minutes in firmer, wet sand. This will help to build your foot and leg strength. Add five minutes to the run each time you head to a newer surface. If you‘re there (at the beach) long enough, and want to try something different, try this:
Run for 10 mins in wet, compact sand to warm up. Gradually increase your speed. Then, run one minute hard on soft sand. Go back to the firm sand for another minute and run a slow minute. Repeat this back and forth motion for five to ten one minute repeats. Don’t forget the cool down on the harder sand.

Now here’s the bad part - when running on sand you’re more prone to certain injuries. So that your Achilles tendon and calf muscles don’t fatigue too much during runs on sand, alternate, between hard and soft. You can easily strain your Achilles tendons and calves if you are not careful. This is because you will end up straining farther than when you run on harder surfaces. Barefoot running can lead to plantar fasciitis or ankle sprains because of the lack of support. You can avoid the strain on your Achilles and calves by running near low tide. Run near the waters edge (hard sand) for a recovery then push yourself through the soft sand (higher up on beach) on the way back. Elbow motion through soft sand is important to maintain balance and rhythm, which allows you to glide through the soft sand easier. Then there’s always the danger of sharp objects.

Have a great time, and don’t forget the sunscreen!

Exercise is an important part of our lives; and please stop rolling your eyes. I know you know this and I do plan to remind you, often. Staying in shape is one way to increase your life expectancy. (OK, now you’re sighing and rolling your eyes). Weight bearing exercises are important also for increasing muscle mass and bone density as you age. Let’s not forget that additional muscle mass helps to burn more calories.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge; but not impossible.

Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, or on vacation, you can do these easy yet effective exercises.

1. The Bridge Butt Lift – . Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor. Ok, this isn’t one you’d do in the office, unless your office is in a health club, but you can do it when you get home.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body. As an alternative you can push away from the wall, which is a better method in the workplace.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. With the exception of the Bridge Butt Lift, standard Push-Up and Crunches you can do them at work. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage. No excuses Fitbuddies get busy.