Weigh In

Moving!

2010-07-01T06:47:00.001-07:00

I don't know if you've noticed, but I've moved. And I got a makeover! Check out my new digs here!

Lunchtime love affair

2010-06-18T08:28:00.000-07:00

Just wanted to share with you my absolutely favorite place to go for lunch.

I believe I've mentioned before that I stole a recipe from Life Alive. This just so happens to be the recipe I stole! It's called an Explorer Wrap and contains shredded beets*, shredded carrots, greens, homemade hummus, corn, sesame sticks and a drizzle of honey wasabi dressing. Delicious!

What's your favorite guilt-free go-to for lunch?

*Live Alive made me a beet convert. I never liked them before!

Cupcakes: the sweet & silent killers

2010-06-16T12:39:00.000-07:00

Weigh In Challenge: It’s crunch time. Summer starts next week, which means our Weigh In challenge is coming to an end. How have you been keeping up? Have you made any big changes since the challenge began months ago? Are you drinking more water? Eating more veggies? Getting your TLC fill while working out on the Elliptical machine*?

If you’re a part of the challenge, email me your weight update for the second-to-last time. Ever. If you joined in the beginning, but fell off the weigh-in wagon, feel free to shoot me an email anyway, letting me know what you’ve been up to!

Killercakes
It’s pretty obvious that being overweight isn’t the healthiest option out there. But a panel recently decided obesity is this century's single greatest public health threat. Sad, isn’t it? That we’re killing ourselves with cupcakes.

Cancer, heart disease, strokes. These are all tangible threats to our health. But obesity? That’s a bigger problem. You can’t pick up a cigarette without the pack slapping you with a skull and cross bones. But what about that sweet, innocent donut? Is there a killer warning label on the side of the box? No – just some happy, bubbly, pink and orange font. Seems harmless enough.

And it’s not all our fault that things have gotten out of hand. According to the experts, we’re being inundated with more and more unhealthy foods.

“It is harder and harder to eat well," says Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest. "For Americans today, healthy eating is like swimming upstream. It's not that you can't do it, it's just it's so hard. Without changing the food environment, people don't stand a chance of following the advice in the dietary guidelines."

And now about two-thirds of us – and a third of children – are overweight or obese.

Wootan offers three tips for cutting calories:
1. cut portions
2. eat less when dining out
3. drink fewer sugary drinks.

How do you cut calories without cutting out all the fun?

*I swear I burn hundreds of extra calories just so I can watch the end of “Say Yes to the Dress” or “What Not to Wear.” Can you tell I don’t have cable at home?

Trainer Tip

2010-06-14T07:01:00.000-07:00

Today's tip is brought to you by celebrity trainer Gunnar Peterson*, who has buffed up the likes of Bruce Willis, Hugh Jackman, J. Lo and Angelina Jolie.

"If you’re spending a lot of time at the pool during the summer, fill water bottles with water and use them in the pool as dumbbells to bump up what you’re getting from your water time. It’s also a great conversation starter."

*According to an interview in Glamour, Peterson hasn’t always been the fitness guru he is today. He used to be a fat kid. “My mom sent me to Weight Watchers meetings in Houston, Texas, when I was 10 years old.” For some reason that makes me trust him more.

Do you break a sweat swimming? What other summer activities do you do?

10-minute workout pays off

2010-06-10T08:21:00.000-07:00

Sometimes I like to sleep in. Correction – Sometimes I like to set my alarm for 6:30 and hit snooze every 10 minutes until 8. And since I’m a morning-workout person, this tends to cramp my exercise style. But, a new study has opened my eyes to mini morning workouts. It claims that just 10 minutes of brisk exercise (I’m thinking Jillian Michael’s 30-Day Shred or maybe a little Sweatin' to the Oldies!) triggers a metabolic change in your body lasts at least an hour.

Rich and I, we go way back. I like to call him Slimmons.

I know “metabolic change” sounds a bit coded, but I think it’s a good thing.

Researchers put 70 healthy people on treadmills and found a bunch of their “metabolites” changed during the workout. Some of the metabolites that revved up process fat and some stress-causing metabolites decreased with exercise.

Of course thinner people had greater hikes in a metabolite that's involved in blood-sugar control.* And people who were more fit burned more fat than the less fit.**

"We have a chemical snapshot of what the more fit person looks like. Now we have to see if making someone's metabolism look like that snapshot, whether or not that's going to improve their performance," said Dr. Robert Gerszten of Massachusetts General Hospital.

So, I guess this doesn’t mean we should shrink our hour at the gym to just 10 minutes, but if you’ve got a dime of time to spare, hit up that new workout video, or go for a quick jog.

What’s your favorite mini workout? I’m a fan of the jump rope! Doesn’t take up a lot of space and definitely gets my heart pumping.

Also- I forgot to remind y’all to send me your Weigh In weight loss updates yesterday, so send them along! We’ve got less than 2 weeks before the beginning of summer and the end of our contest. If you haven’t been so successful, don’t give up now! You’ve got 2 weeks to jumpstart your weight loss!

*Damn skinny people.
**Damn fit people.

I’m in trouble.

2010-06-07T08:06:00.000-07:00

A new study links clean homes with physically active people. The study, conducted by Indiana University researchers, looked at the living conditions and health of 998 people.

"At the end of the day, the interior condition of their house seemed to be the only thing affecting their physical activity. It was not at all what we expected," said Nicole Keith, a professor at Indiana University-Purdue University.

What do these research people know anyway? I’m not saying I’m messy … it’s just that my cat's a clutter fiend! She never washes her dishes, or sweeps – and god forbid she fold the laundry every once in a while! Damn messy cat.

So these findings would suggest I’m some kind of couch potato. But my cat's the one lounging on the couch, not me!

What do you think? Are you a neat freak AND a gym rat? Is there any truth to this study? I don’t like to think so. But maybe I'll just go excavate the duster when I get home. You know, just in case.

Skip cereal before the gym

2010-06-04T10:33:00.000-07:00

I work out in the morning, so unless I’m going on a long run I usually don’t hit the fridge before I hit the road. Little did I know my munching schedule has an effect on my body's fat-burning skills. A new study shows that working out on an empty stomach might actually help you lose more weight!

European researchers have found that cyclists who trained without eating burned significantly more fat than cyclists who ate. Apparently, eating carbs interrupts your fat metabolizing abilities for about six hours.

“When you exercise (after fasting), your adrenalin is high and your insulin is low," said Peter Hespel, a professor of exercise physiology at the University of Leuven in Belgium. "That ratio is favorable for your muscles to oxidize (break down) more fatty acids."

Performance vs. Pudge
It’s important to note that the hungry bikers may have burned more fat, but they performed worse than those who ate. So if you’re an uber athlete in pursuit of performance, maybe you should still munch before you crunch. I guess it depends on what you’re looking for. But if you want to lose pudge, skip the snack.

What do you do? What’s your favorite pre/post workout munchie?

I beat Christian WhatsHisName in third grade. Just saying.

2010-06-02T08:35:00.000-07:00

I hate races. Hate them. They remind me of that physical fitness day in grammar school when our gym teacher made us race each other and chubby Christian made fun of me because I was chubbier than him. (I beat him in the race, though!) I get nervous, nauseous and queasy. But I sign up for these things anyway.

So last Sunday was one of those nervous, nauseous and queasy days for me. I ran my fourth half marathon. It was sunny and beautiful – definitely not what I’m used to. All the other half marathons I’ve run in have been held in February, on the coast. So I’m usually a hat and mittens kinda’ runner. Not a shorts and sun block girl.

While this was probably my slowest race ever (hello 10-minute mile), I had a great time. More than 8,000 people came out to try their hand (er … feet) at the Run to Remember in Boston. And while I felt like the slowest sucker out there, I was surrounded by other people, trudging along together. The race was out-and-back, so as I was lumbering along mile 4 or 5, the runners around me began hollering and clapping. I had no idea why – we weren’t even half way – until I saw a lone runner pass us in the opposite direction. Each time a runner passed us, a cheer would erupt from us trudgers. That’s why I run races. Because it’s not just a race, it’s a chance to run with other runners and cheer each other on.

I passed an elderly man around mile 7, only to have him pass me around mile 10. He must have run millions of these races in his lifetime – a wrinkly tortoise who just keeps plugging along. He probably beat me. But that’s ok. I beat chubby Christian in 3rd grade.

I highly recommend signing up for a race – any race. It’s a great goal to look forward to/dread. And the sense of accomplishment you feel crossing that finish line is well worth the race fee. Plus – imagine all the guilt-free eating you can do afterwards!

Find a race near you. Or! Plan a vacation around a destination race!

Have you entered a race lately? How did you feel?

Also – if you're participating in the Weigh In challenge, shoot me an email today with an update on how you're doing! We only have 3 more weeks until the end of the challenge!

Weigh In Day

2010-05-26T08:01:00.000-07:00

In honor of Weigh In Day* today, here are a few things you can do to grease your metabolic gears.

Some of these suggestions are pretty obvious, but I think it’s a good reminder:

Break your fast
Eat a good breakfast every morning. If you don't, your body goes into starvation mode, slowing your metabolism to a crawl to conserve energy.

Coffee!
A recent study showed the average metabolic rate of people who drank coffee increased 16% over those who drank decaf.

Pick protein
Aim for about 30 grams of protein – one cup of low-fat cottage cheese or four ounces of chicken – at each meal. It builds lean muscle mass, which burns more calories than fat.

Drink your milkshake!
Calcium helps your body metabolize fat more efficiently.

Kick it up a notch

Capsaicin, the spicy kick in chili peppers, fires up your metabolism. Just one tablespoon of chopped red or green chilies temporarily spikes your metabolism by 2%.

Put the drink down
Having two mixed drinks stops fat burning by 73%.

*Email me your weekly weight ‘cause we’re getting down to the wire! I lost a grand total of nothing this week. Just sharing.

Look, but don’t touch

2010-05-24T08:55:00.000-07:00

Today I’m going to go against the grain here and show you the Holy Grail of fatty foods. Beware. This is junk food smut. I stumbled across this site last week and haven’t been able to get my mind off the Twinkie Casserole, Breakfast Cabin

or the red velvet pancakes … Mmmm …

Just don’t go out and try to get your hands on one of these. I’ll get in trouble. I’m supposed to be a good influence on you.

What’s your junk food fantasy?

Weigh In Day

2010-05-19T08:42:00.000-07:00

While you’re weighing yourself today, consider your goals for this week. Last week I toned down my salt intake. This week I’m on to drinks. According to a recent study, we drink 450 calories a day – that’s amounts to 23 pounds a year. Imagine losing nearly 2 pounds a month simply by cutting out drinks?

I found a Men's Health article uncovering the worst drinks in America. Here are a few that caught my attention. You can check out the rest of the list here.

Worst Juice Imposter:

Arizona Kiwi Strawberry
360 calories
84 g of sugars

Worst “Reduced Calorie” Smoothie:

Dunkin Donuts Reduced-Calorie Berry Smoothie
490 calories
4 g of fat (2.5 saturated fat)
97 g carbohydrates
83 g sugars

Worst Holiday Coffee Drink:
Starbucks Venti Peppermint White Chocolate Mocha
660 calories
22 g fat (15 g saturated)
95 g sugars

Worst Drink in America (This actually made me sick just reading it!)
Cold Stone Creamery PB&C Shake Gotta Have it Size
2,010 calories
131 g fat (68 g saturated)
153 g sugars

The article actually suggested you have ice cream (at 370 calories and 24 grams of fat) instead of this drink. Hard to believe ice cream is the healthier choice here.

What are you going to focus on this week? What’s your downfall drink?

Making your workout work

2010-05-18T08:24:00.000-07:00

Working out can be as simple as popping in a DVD and grabbing two tubs of Skippy. (see photo below) A coworker of mine actually sent me this picture yesterday. She didn't have any weights at home and the 10 oz. cans of SpaghettiOs just weren't cutting it. (Plus, she ate them for lunch!) I think Jillian would approve of 3 lbs of peanut butter -- as long as you didn't dip into the jar post-workout!

What McGyver moves do you use when working out?

Slimmer Summer Sips

2010-05-17T07:19:00.000-07:00

Chips and cheese, burgers and beer – why are these such summer staples? (And why are they all alliterations?) In a season that forces you to bare it all, why are we eating like bears in hibernation mode? Bears don’t have to wear bikinis! And if they did, you certainly wouldn’t say anything about their love handles! Damn lucky bears.

So anyway. While you’re trying to slim down for the summer, I’ve got some refreshing drinks that won’t give you a gut or deck out your derriere.

Crystaal
My favorite low-cal drink is easy, and great on the go. (Not that you’d be drinking on the go …) Get yourself some crystal light packets. The single-serving ones. Try a fruit punch or grape. Simply mix it in a glass with water and a shot (or two) of vodka. For an added boost, choose a flavored vodka and throw in a lime wedge. The crystal light packets are only 5 calories and one shot of vodka has about 100 calories. This is probably the biggest bang for your buck, so to speak. Plus it’s tasty and tropical.

What’s wrong with Juan?
I went to Mexico last year and fell in love with a man. His name was Juan. My bartender. Juan knew how to treat a girl right. He was caring, attentive and didn’t charge me no matter how many mojitos I drank. (Maybe that’s because it was an all-inclusive resort, but I’d like to think Juan and I had a connection.) The only problem with Juan was my waistline. Twelve mojitos in one day (ha ha … no I’m kidding … who would drink 12 mojitos in a day … hm …) does not a slim girl make. So, I’ve crafted a mini-cal mojito that’s as close as they come.

6 oz. Diet Sprite
Mint leaves
¼ Lime
1.5 oz. Rum

It's all about the mint. Muddle the mint, squeeze in lime juice and toss in the rind. Add the soda and rum and stir well. Add ice and garnish with mint and a lime wedge. You'll save roughly 150 calories a drink. I don't know about you, but that can add up on a warm summer day!

Mix it up
Of course you can do the traditional rum and diet coke, but that’s a little boring. Mix things up. Here are a few ideas for low-cal mixers:

Diet soda or diet tonic: 0 calories
Orange juice (6 oz): 84 calories
Cranberry juice cocktail (8 oz): 136 calories
Light cranberry juice (8 oz): 40 calories
Light lemonade (8 oz): 5 calories
Coffee, tea: 0 calories
Baja Bob's sugar-free margarita or sweet 'n' sour mix: 0 calories
Lemon or lime juice (1/2 oz): 10 calories
DaVinci or Torani's sugar-free syrups: 0

And remember – the higher the alcohol content, the higher the calorie content:
80-proof vodka (40% alcohol; the most common type) has 64 calories per 1oz
86-proof vodka (43% alcohol) has 70 calories/1 oz
90-proof vodka (45% alcohol) has 73 calories/1 oz
100-proof vodka (50% alcohol) has 82 calories/1 oz

Of course you can cut out cocktails all together, but let's be reasonable.

What’s your low-cal cocktail of choice?

Fighting fat for our kids

2010-05-13T08:11:00.000-07:00

Here’s what Michelle Obama and the Childhood Obesity Task Force think we should do to fight childhood obesity, according to USA Today:

•Schools need to make sure elementary students get recess.

•Restaurants need to offer healthier choices on children's menus.

•The government should put more healthy foods in schools.

•The food industry increase advertising for healthy foods and beverages. Within three years, the majority of food and beverage ads directed to children should promote healthy foods.

•Media and entertainment companies should limit licensing of their popular characters to healthy food and beverage products.

•The government should have economic incentives to increase production of healthy foods such as fruits, vegetables and whole grains.

•Government, businesses and foundations should work to increase the number of safe parks and playgrounds.

•The federal government and local communities should distribute information about health guidelines through simple messages, such as: Drink water instead of soda; eat more fruits, vegetables, whole grains, and lean proteins; choose low-fat or fat-free dairy products; and, when possible, eat dinner together as a family.

The task force wants to lower the childhood obesity rate to 5% by 2030. Right now, about 32% of kids are overweight.

What do you think? Will this work? What would your recommendations be?

Tricks to Tip the Scales

2010-05-12T10:48:00.000-07:00

Afternoon! It's weigh in day today, so I'll keep this short so you can go bond with your scale.

Attention Challengers: I will be emailing you this week if I don't hear from you! Yes. That's a threat. Are you scared?

It's Shape up for Summer today at work, so I've stolen a few screens from the network to share with you. Let me know if you have any other healthy alternatives to the usual fair weather fare.

(The nutrition information below are rough guestimations. They're just examples of how you can cut fat and calories without depriving yourself.)

What's your trick for surviving grilling season without ODing on potato salad and chips 'n dip?

Obsessed

2010-05-10T08:32:00.000-07:00

Everyone’s journey is different. Here’s a powerful story about a woman who decided she needed to lose a few pounds. Lisa started out at a healthy weight of 138 pounds. She shrunk down to skin and bones, then ballooned up to nearly 200 pounds.

I highly recommend you take a look at Prior Fat Girl’s blog. The pictures alone will make you reconsider your own struggle with weight. Five years later, Lisa weighs in at 136 pounds. Years of struggle to lose two pounds.

So read her story and realize how important it is to love yourself no matter what weight you are. You may not be your ideal size, but you can work on being your ideal self.

What's your story?

Take a stand against salt

2010-05-06T08:12:00.000-07:00

Last week, when I posted my favorite office lunch, people commented on the sodium content (40% of your daily intake). To be honest, I rarely look at sodium. I never add salt to my food (Well, except for popcorn. I have a problem with popcorn. But I’ll save that for other post.) and don’t eat all that much processed food, so I figured I was safe.

I get so wrapped up looking at fat, calories, carbs, protein and sugars while trying to avoid partially hydrogenated oils that it’s hard to give sodium the attention it needs. So because of last weeks’ comments, I looked into the sodium situation, and it’s a scary sight!

Besides the superficial bloating, sodium can lead to high blood pressure, stroke, heart disease and kidney disease.

While it is an important part of our diet (remember that runner who died because she drank too much water?), the average American eats 3,400 mg of sodium a day – roughly twice the amount we're supposed to have. But it’s not just about snubbing the shaker. Nearly 80% of the sodium we eat comes from processed foods and only 11% comes from salt we add to our foods.

The govt is way ahead of me on this one. A few weeks ago, the FDA said it’s planning to gradually (so we don’t notice it) reduce the salt consumed each day by Americans in processed foods. They say if you slowly decrease the amount of salt you eat every day you’ll eventually no longer crave it.

But if you’re crazy about all that salty goodness, don’t fret! Helen sent me a story about Frito Lay attempting to rejigger the shape of a salt molecule so there's more surface area. This would allow Frito to use less sodium in its products without cutting the flavor. Sounds a little too good to be true (remember Olestra?), but apparently Britons have been eating this stuff for years and they seem fine.

Here are a few foods that secretly stash a surplus of salt:
Deli meats
Canned vegetables and soups
Condiments
Cereal
Cottage cheese
Salad dressings
Eggos
Tomato sauce (especially in a can)
Bread

So here’s your challenge for the week: Try to watch how much salt you eat for the next 7 days. See if you feel a difference. Do you still crave it? Add oodles of herbs to your meals so you don’t feel the need to add salt. I’m not saying you have to make everything from scratch, just peak at the nutrition label and become aware of where the white devil lies!

Help me out here. Were you surprised by the amount of salt in something? What was it?

Also, if you're competing in the Challenge, don't forget to email me your weight loss progress. I lost 1 pound this week! That may just be because I've been watching the salt in my diet. Let me know what's working for you!

Chocking Depression up to Chocolate

2010-05-04T06:29:00.000-07:00

I eat chocolate when I’m happy, sad or pretty much whenever I can get my hands on it. Some experts seem to think this could mean I’m depressed. (Which I don’t understand – -chocolate makes me so happy! Well, that is until I realize how much I’ve eaten … then it makes me sad. Really, really sad.)

A recent study screened nearly 1,000 people for depression. Those who screened positive ate a little more than 8 servings of chocolate a month. (That it?!) People who weren’t depressed consumed only about 5 servings a month. And those who were the most moodiest (a word?), ate nearly 12 servings of chocolate a month. (That’s it?! God, I’d hate to find out how depressed I am!)

Researchers don’t really know why chocolate and depression are linked, but they think it might be that depression stimulates chocolate cravings as a form of self-medication, since it releases chemicals in the brain that produce feelings of pleasure. But chocolate isn’t a long-term solution, experts say, and it may eve leave you feeling worse than before.

Another theory is that chocolate contributes to depression or that stress drives both depression and chocolate cravings.

"It's unlikely that chocolate makes people depressed," said Marcia Levin Pelchat, a psychologist who studies food cravings. "Most people believe the beneficial effects of chocolate are on mood and that they are learned. You eat chocolate; it makes you feel good.”

So, either way, if chocolate makes you happy, chow down! But if you find that you’ve been glum, try ditching the dark stuff. (You might even lose weight in the process!)

I can cook.

2010-04-29T07:44:00.000-07:00

I really can. But sometimes I just don’t feel like it. I live alone, so if I make something my cat and I are eating it for breakfast, lunch and dinner all week. (And I don’t think Marvin likes my cooking all that much.)

Preparing lunches are especially hard because they take up so much brain power before I’ve had my morning cup of coffee. And it can be tough to find healthy, fast meals that taste good, too. I mean, sure, you can buy something low-fat, fat-free, light, or diet, but does it usually taste all that good? Or fill you up?

So, I’ve found some nukers that are just as tasty as the real thing and STILL healthy for you! Here's my current lunch obsession:

This soup is healthy and wicked tasty – not a common occurance. And it only has 80 calories a serving! Ok. The can serves two, and you know we all eat the whole thing. But still! 160 calories for lunch is really low! And I guarantee you'll feel full afterwards.

I like to add pepper. Lots and lost of pepper.

What's your favorite lunch?

Secrets & Scales

2010-04-28T08:14:00.001-07:00

It’s weigh in day today. Some of you have been stellar at keeping me in the loop of your weight loss journey. Others, well … you’ve been a bit secretive. The purpose of this virtual weekly weigh in is more for you than for me. (Well, it’s for me, too. I love reading about everyone slimming down!) But I understand how hard it is to tell someone when you haven’t lost as much as you wanted to. I was in the same boat. Except I had to pay $40 a month for my boat. And I recently jumped ship.

I boarded Weight Watchers last fall to lose those last few pounds. Unfortunately, I was lost at sea for …. oh, say, 6 months. It took me 6 months to lose … 6 pounds. That’s right. One lousy pound in one lousy month. The last few months I was so ashamed of my loser losing status that I refused to go to a meeting until I had lost a decent amount of weight. I know, this doesn’t really make sense. Their meetings are for motivation and support to help you lose weight, and I was denying myself this help until I lost weight. (Sometimes I just don’t make sense.) So, I quit.

This doesn’t mean you’re allowed to quit the Weigh In challenge. I’m not charging you $40 a month, so you’ve got nothing to lose by giving this a shot. And even though I was disappointed when I only lost 1 pound in a month, I’m still down 6 pounds. And I could (probably would) be UP 6 pounds if I had never joined Weight Watchers in the first place. So even if you’ve only lost 1 pound during this Weigh In challenge, email me with an update. You still have time to lose some weight before summer’s here. You’ll feel better getting your body in tune for June.

So, go weigh yourself and send me an update at WeighIn@Captivate.com. Tell me how you’re doing, what challenges you’re facing, and what’s motivating you to keep going. I may steal all your ideas and post them here. But, I’ll probably give you credit. Probably.

My 5 K: Lessons learned

2010-04-26T07:58:00.000-07:00

You'd think after running for 8 years I'd get the hang of these things. Aparently not. Yesterday I ran a 5K with a friend of mine. After an initial mixup (I didn't know the area and mistakenly tried to enter a rowing race instead of the running race), things kicked off pretty well. I thought I'd share with you some of my post-race thoughts.

1. I probably didn’t need to eat a bagel smothered in cream cheese before the 5K, considering you only burn about 100 calories a mile. I’m pretty darn sure the bagel was (a lot) more than 300 calories.
2. Don’t run with tall people. They’re legs are longer, so they’re cheating the whole time.

3. If they say the race course only has one hill, they’re lying. It has at least 5.

4. A 5K is not 3 miles. It’s 3.125 miles. So you’re not done when you hit the 3-mile marker. And that last 0.125 miles will be a pain in the bum. Why do we even have races in kilometers? We’re not in Canada.

5. Old men are fast. Don’t underestimate them or get in their way. They will cut you.

6. As a general rule, you should not run 9 miles the day before your 5K. Your legs will hate you. And you need them on your side come race day.

7. Why is it a prerequisite that all race t-shirts must be size XL, ugly and cotton? Why can’t they have some soft women’s cut, v-neck Ts? Something a bit flashy and sassy. I mean, even a president can’t pull this off.

Have you run a road race recently? What've been your take-aways?

My running buddies

2010-04-23T08:38:00.000-07:00

So, I’ve already mentioned that Lady Gaga and I are running buddies. I used to have to lug her around in a prehistoric iPod nano. It was big. And clunky. And devoid of any flair or charisma. But Santa* gave me a shiny new shuffle for Christmas and I’m in love.

She’s tiny and shiny, bright pinky and slinky. Not that I’m superficial, but she’s hot. (And yes, I color-coordinate my outfits to match her. There's nothing wrong with that.)

And she talks to me. She tells me what song I’m listening to, what songs I have and when my battery is getting low. She’s my buddy. Is that weird?

Her only downfall is sometimes her earphones go on the fritz and she starts repeatedly telling me what song I’m listening to. But that’s ok, I’ve got quirks too.
What do you use to stay entertained during a long workout? What’s your favorite song to sweat to? (I'm getting a bit sick of Gaga ... I need some other friends.)

*my fella

Eco-friendly fitness

2010-04-22T08:20:00.000-07:00

In honor of Earth Day, I've compiled a list of things you can do to be eco-friendly and figure-friendly.

Bike
If you don’t live too far away from work, take the trip on your bike.

The average American has a 16 mile commute – a fit cyclist could bike that distance in an hour. And you could still stop off and get your morning cup of joe (just put it in a reusable cup!). If you live too far away to bike, consider turning half your commute into a workout – walk to the train station or bike to the bus stop.

Hang out
Rather than just tossing your clothes in the dryer, lug those 15-20 pounds of sopping wet clothes outside and hang them out on a line.
You’ll get some great squats in there, not to mention an awesome arm workout.

Get out
Rather than waste electricity running on a treadmill, go outside, enjoy the weather, and get a guilt-free workout jogging on the sidewalk.

Or kick things up a knotch and hit the woods. Trail running is a great way to work on agility as well as fitness.

Bury the bottle
Ditch those disposable water bottles. Instead buy a reusable bottle you can use over again.

Productive pedaling
Take your workout to another level with the Pedal-A-Watt bicycle stand, which creates power while you’re pedaling. According to their website, the average rider will produce 125-300 watts, and one 20 minute workout could run a laptop for over an hour.

And after you’ve worked up a sweat, recycle your workout gear. Check out Patagonia’s recycling program.

What green fitness tips do you have?

Sweets & scales

2010-04-21T08:48:00.000-07:00

It’s Weigh In day! And we’ve been at this for just over a month. How’ve you been? Did you join the challenge, miss a few weeks and give up? Are your snacks sabotaging your diet? Even if you haven’t been very successful, rejoin the challenge. So what if you haven’t lost any weight. It’s not too late. We’ve still got two more months to go and if you start now, you could still lose a good amount of weight before the first day of summer. So, hop on the scale and send me an update at WeighIn@Captivate.com. For those of you who’ve joined, but haven’t been sending me updates … I know where you live! OK. I don’t really. But, I know your email address! So I might just have to start the virtual nagging.

Sweet evils
I don’t just have a sweet tooth. I’ve got a whole set of sweet teeth.

When I was in high school my favorite breakfast was two Brown Sugar Cinnamon Pop-Tarts (sugar) washed down with a Sprite (more sugar). Not Sprite Zero. Regular ol’ Sprite. For a total of 670 calories! (And I wonder why I was not-so-pleasantly plump!).

I think it’s pretty obvious that sugar makes you fat. (I wish those smart NASA people would quit those silly plans to return to the moon and start working on important things … like a sugar that makes you skinny!). But a new study from Princeton University suggests high-fructose corn syrup makes you gain more weight than table sugar.

Researchers fed rats water sweetened with high-fructose corn syrup (HFCS) for six months. They found the rats on a HFCS diet developed more belly fat and had an increased level of circulating triglycerides, fat's chemical form in the body.

That’s not to say you should you should douse your salad in sugar, it just means natural sugar is a better option over high-fructose corn syrup.

"The debate about which one is better for you is a false debate, because neither of them is good for you," says Elizabeth Abbott, author of the forthcoming "Sugar: A Bittersweet History." "By having cane sugar, you're not doing yourself a great big favor. Not so much sugar is what we should be striving for."

Corn conspiracy
Some experts are debating the merits of this controversial study. Marion Nestle, author of Food Politics, points out researchers did only two experiments comparing the effects of HFCS to sugar, and the results were inconsistent. Their other experiments compared HFCS to a regular diet.

Either way you look at it, sugar is evil. Whether it’s table sugar, HFCS, or maple syrup. They can all make you fat and increase your risk of heart disease.

Americans eat an average of 21.4 teaspoons (359 calories) of added sugars each day. And govt scientists say about 1/3 of that sugar comes from soda. Imagine if you cut out one serving of soda a day (keep in mind that’s 8 ounces … not the 20 oz. bottles you buy). You could lose 1 pound a month – 12 pounds a year. Just by giving soda the cold shoulder.

So what’s your dessert downfall? What rots your sweet tooth?

‘Too fat to fight’

2010-04-20T07:44:00.000-07:00

Even the military is ganging up on the lunch ladies. According to a USA Today article, a group of retired military leaders is blaming schools for unfit recruits.

They say about one-quarter of young adults age 17 to 24 are too heavy to serve. That’s 9 million people. And every year, the military discharges more than 1,200 first-term enlistees because of weight problems.

I’m not sharing this with you because I think you want to don some boots and camo (which is so not slimming). It’s just a sad reality that so many Americans are so out of shape.

Coming up tomorrow:
1. Weigh In Day!
2. Find out why you should opt for plain old sugar instead of high-fructose corn syrup

You're not the Energizer bunny, so what keeps you going?

2010-04-19T08:03:00.001-07:00

The Boston Marathon is today. 26.2 miles. Yea. That’s far. Sometimes I hesitate to even drive 26.2 miles without a coffee break in the middle.

So how do these elite athletes motivate themselves to keep going? Maybe the fact that they could win part of the $806,000 prize money keeps them in their kicks. Or the satisfaction of putting your body to the test and crossing the finish line after months of training. Or they’re all just plain crazy.

Either way. I’d love to run a marathon someday! The few times I’ve run a half marathon I cross the finish line and think, “There’s no way I could do all that all over again.”

So even though you may not be training for a marathon, or triathlon, or a century ride, it’s good to have goals. How do you motivate yourself to keep going when you don’t have $806,000 to spur you on?

Meet Moxie

2010-04-15T08:20:00.000-07:00

My cube-mate and confidante:

Moxie. She takes me anywhere I need to go. And, best of all, she brings me coffee.

So she's a bit shaky, but I won't cry over spilt coffee ... well ... unless it all spills, then there might be some misting.

So how do you get to work? Are you close enough that you could walk, bike or hop to work? I can burn a few hundred calories, beat traffic AND still get my morning cup of coffee. Wouldn't you rather a calorie-burning commute?

Weigh In Wednesday!

2010-04-14T08:06:00.000-07:00

It’s Weigh In Wednesday and you guys have already lost more than 15 pounds so far! That's awesome! And if you haven't been so successful, don't give up! We've still got a little more than 9 weeks to go before the first day of summer.

Email me with your weight loss at WeighIn@Captivate.com. And in the meantime, take a look at what I had to say to a 13-year-old girl who wanted some dieting advice. I had a hard time writing to her. What do you think? What would you have said?

Dieting mistakes

2010-04-13T06:58:00.000-07:00

A note for Weigh In Challengers: Don't forget tomorrow is Weigh In day. So, don't eat anything salty tonight and email me your update at WeighIn@captivate.com. Good luck!

Sometimes I make mistakes. It’s very rare, but it happens.*

So I was heartened to read an article about dieting mistakes we all make. The whole list sounded very familiar. I thought you'd enjoy reading just a few that hit close to home. Check out the full article here.

1. You starve yourself all day and splurge at night.

Ooh, if my cat could talk. I swear he’s totally judging me from his corner of the couch when I snack at night! According to Active.com, you should cut your evening meal in half, and eat a big breakfast instead.

2. You graze instead of eating regular meals.

Eating this way may actually cause you to gain weight, they say. Instead, stick to a schedule. Use a food journal to track when you’re hungry and what satisfies you.

3. You assume calories from healthy, natural foods are low.

This is my main downfall. I can resist cake because I know it’s bad for me, but put a dish of almonds in front of me and I just go to town!

"Just because a food is healthy doesn't mean you can eat big portions," says D. Milton Stokes, MPH, RD, owner of One Source Nutrition in Stamford, Conn. "A handful of nuts can be 200 calories or more. And if you add that without cutting back elsewhere, it could be the reason you're not losing weight."

4. You eat like a bird for the month before a big event.

Experts say you shouldn’t eat less than 1,200 calories a day because it’ll slow down your metabolism.

5. Your splurge foods are "low-fat" and "sugar-free".

I was the sugar-free fiend for quite a while. I could eat a whole bag of sugar-free cookies. For some reason that doesn’t seem so healthy now. Plus, low-fat, low-sugar treats usually have something else in there. There’s got to be something to make it taste so good.

So how about you? Do any of these things hit close to home? What other mistakes do you make?

*I once thought I could rock a pixie cut with bright red streaks … for about 3 years …

Salad Solutions

2010-04-09T10:07:00.000-07:00

I hate boring salads. There’s nothing worse than tragically tarnished tomatoes hiding amongst limp lettuce leaves and crusty croutons. And don’t even mention fat-free salad dressings. Don’t even think of putting fat-free dressing on this salad I'm going to share with you! I’m sorry, but there are some things I just won’t have: 1. Mayonnaise. 2. Fat-free salad dressing. Both are gross for opposite reasons. All I can think of is a big 'ol tub of lard when I look at mayonnaise. And salad dressing without the fat is just ... well ... sad. Low-fat ... Ok. But don't take out everything! Some fat – good fat – is important to have in your diet. You just can't overdo it and have salad soup!

Recently*, I fell in love with a salad at a local organic café**. Here’s a description of The Explorer just to give you a taste:

Our scrumdelyishus homemade lowfat Red Lentil Hummus, paired with sesame
crunches, sundried tomatoes, cucumber, corn, spring mix and a sprinkle of
shredded carrots and beets all traveling together with our fantastic honey
wasabi vinaigrette. A dreamy destination!

How could you not fall in love with this? So I made it my quest to conquer this salad and make it my own. It’s incredibly easy and it changed my opinion of beets forever. (And I was wicked anti-beet for years!)

Start off with some pretty green lettuce. Doesn't matter what kind. The darker the leaves, the more nutriants in it.

Chop up a cucumber.

Peel and shred your beets. If you don’t want to be caught red-handed, please wear gloves. Those beets stain!
Shred your carrots. Or! If you’re lazy, open your bag of pre-shredded carrots.

Chop up some sun-dried tomatoes.

Open a can of corn. (I know, this recipe is really complicated. Stay with me here.)

And plop it all-pretty-like on your leafy greens.

Garnish with some sesame sticks and you’re good to go.

But the real secret is in the sauce! Here’s my favorite: Honey Wasabi Dressing. I like to use a little less oil.

If you want to expand your healthy horizons, try a few of these recipes:

This recipe reminds me of Panera’s Asian Sesame Chicken Salad.

This is called My Most Favorite Salad Ever Ever Ever Ever. How can you argue with that?

If you’re sick of lettuce, give spinach salad a try.

Or check out this Lime Chicken Chickpea Salad.

There’s a whole world of salads out there. And don’t limit your lettuce selection. The Titanic wasn’t a fan of iceburg, why should you be stuck on it, too?

What's your favorite go-to salad?

*About a year ago, but I’ve got to keep this thing sounding fresh and up-to-date!

**If you're in Mass., check out Life Alive. You'll thank me. Well, maybe you won't thank me, but you'll definitely see I was right. Try the Explorer wrap or Chai Alive.

She's 86 and has blond hair ... anything's possible

2010-04-08T08:21:00.001-07:00

I don’t like getting advice from skinny people. I feel like if you’ve never felt your thigh jiggle or your arm flap in the wind, you really can’t tell me how to lose weight.

So it’s good to know the founder of Weight Watchers had a problem with Mallomars. But it’s even more comforting to know that she dropped more than 60 pounds and has kept it off, even into her 80s.

Jean Nidetch struggled with her weight even as a child, according to USA Today. By the age of 27, Nidetch weighed 214 pounds and was hiding Mallomars in the hamper so her family wouldn’t see her eating them. She turned to a diet program run by the New York City Board of Health Manhattan, and lost 20 pounds in ten weeks. That’s when she began holding her own weight loss meetings in her apartment with overweight friends.

You can read all about her weight loss journey in her new autobiography The Jean Nidetch Story.

"If you want to lose weight, you will — you can," she says. "You are capable. I'm 86, and I have blonde hair. That's not nature. It takes a desire ... and sometimes it's rather uncomfortable to get it done. It costs time and money. If you really want to do it, and you know it's your desire and you're capable of it, you will. It's that simple."

“Weight loss can change your whole character. That always amazed me: Shedding pounds does change your personality. It changes your philosophy of life because you recognize that you are capable of using your mind to change your body.”

If you haven't already, join the challenge:
Get started
Track what you eat
Find a program
Read my story

Weight & Weighty Issues

2010-04-07T08:13:00.000-07:00

It’s Weigh In Wednesday. How did you do? I stayed the same. I know. I know. I should be setting an example for you guys. But at least I didn’t gain! That’s a step.

So while you’re removing your bloomers and bangles and preparing to go face-to-face with your maker (i.e. The Scale), here’s something to distract you.

I’ve watched the first two episodes of Jamie Oliver’s Food Revolution and it just made me sad. These poor kids in Huntington, West Virginia, (called the unhealthiest city in America) are being fed pizza for breakfast and chicken nuggets for lunch and dinner. Where are the vegetables you ask? French fries. That's right. French fries. I don’t know about you, but I’ve never considered French fries a vegetable! This show will make you want to eat a salad. A big, healthy salad.

Speaking of salads, Jamie also has some recipes you can try out. His Everyday Green Chopped Salad looks really good and easy enough to make.

So good luck on the scale today! And don’t forget to email me your weigh in results at WeighIn@captivate.com. Don’t worry. We’ve still got 11 weeks until summer begins. Every little bit counts!

One pound = 3,500 calories

2010-04-06T08:22:00.000-07:00

A note for Weigh In Challengers: Don't forget tomorrow is Weigh In day. So, take a deep breath, hop on the scale, and email me your update at WeighIn@captivate.com. Good luck!

That means cutting out 500 calories a day to lose 1 pound a week. And if you’re looking to lose 20 pounds that means you only have to cut 70,000 calories out of your diet.

So here are some ways to cut calories without cutting out all the fun:

Instead of two slices of bacon (100 calories, 7 grams of fat) have two slices of Morning Star Veggie Bacon Strips (60 calories, 4.5 fat).

Have an English muffin (120 calories, 0.5 fat) instead of two slices of toast (240 calories, 3 grams of fat).

Make an omelet with 3 egg whites, which contain only 50 calories and not even a gram of fat. A regular omelet with yolks and all would run you 210 calories and 13.5 grams of fat. If you miss the yolk, throw one in there with two egg whites and you’ll still be saving 140 calories and 9 grams of fat.

Instead of adding 2 Tablespoons of cream (40 calories, 3 grams of fat) to your coffee, use fat free half and half (20 calories, 0.4 grams of fat).

Have ½ cup of brown rice (100 calories, 1fat) mixed with ½ cup of sautéed vegetables instead of 1 cup of rice pilaf (300 calories, 9 fat).

Enjoy a piece of No Pudge! Brownie (120 calories, 0 fat) instead of a regular brownie (170 calories, 8 fat). Instead of a scoop of vanilla ice cream (145 calories, 16 fat), have it with a scoop of Cool Whip Free (15 calories, 0 fat)

So there you have it. 6 simple ways to cut out more than 700 calories in a day. How do you cut out calories in your diet?

Fighting the dark force

2010-04-05T08:08:00.000-07:00

So you OD’d on Easter and you’re ready to drown your sorrows in a vat of chocolate. Don’t let that bunny get the best of you. One day of overeating won’t ruin the rest of your life unless you let it.

For the record, I have a problem with chocolate.

(I believe I’ve covered this topic before.) So in order for me to stay on track, I need to get that dark force out of my house. Here are some things I’ve tried.

Freeze it
Chances are you’ll forget you put it in there. Also – when you do want a piece of chocolate, the frozen piece will take longer to melt in your mouth, so you won’t be able to scarf down mounds of chocolates in minutes.

Toss it
That’s right. It’s wasteful. But would you rather store it in your hips? Sometimes you just have to throw the chocolate out. In fact, take that trash to the dumpster right now because in a fit of chocolate haze, I wouldn’t put it past myself to dig through the trash bag for a morsel of chocolate. Don’t look at me that way … you know you would, too, if no one was looking.

Donate it
To a worthy cause. Like your skinny coworkers.

Cook it
Chop up that evil chocolate bunny and make chocolate chip cookies or add them to this Banana nut muffin recipe.

What do you do with your leftover chocolate?

Hop your heart out

2010-04-01T08:23:00.000-07:00

Me and the Easter Bunny don’t always get along so well. He gets on my nerves, happily hopping around spreading joy and Almond Joys. All the while I’m dreading our inevitable encounter. I know Easter is supposed to be a day of sacred celebration and egg decorating, but it really just turns into a day of temptation for me. Because there’s chocolate. Lots and lots of chocolate. Everywhere.

So I was delighted to find out the evil Easter Bunny isn’t all that bad. According to a recent study, he’s got our hearts in mind when he fills our baskets with bon bons.

German researchers have found that a bit of chocolate every day may lower your risk of having a heart attack or stroke by 40%. They believe flavonols in the chocolate help the muscles in blood vessels widen, which lowers blood pressure.

The key here is “a bit” of chocolate – 6 grams to be exact.

How many grams are in a Cadbury Creme Egg? Or three. Just asking. Not for myself, or anything.

But thankfully these “experts” have also warned us that eating large amounts of chocolate could lead to weight gain.*

"This is not a prescription to eat more chocolate," said Dr. Robert Eckel, a professor of medicine at the University of Colorado. Bugger. Eckel knows me too well.

So, go enjoy a bit – 6 grams – of chocolate on Sunday, guilt-free. You’re eating for your health!

*Duh.

Spinach Smoothie

2010-03-31T07:28:00.000-07:00

OK. It's weigh in day. Hopefully you woke up, went to the bathroom, removed every article of clothing along with watches and wedding bands, and hopped on the scale. Whatever the results are, send them my way. I'll confess I didn't do so well this week. I celebrated last week's weight loss a bit too much. But this morning got me back on track. So join the Weigh In challenge if you haven't already. Weigh yourself, and send the results to WeighIn@captivate.com. Track everything you eat , pick a plan that's right for you and be slimmer by summer.*

The other night I put spinach in my smoothie. No. I was not heavily medicated. I decided to walk on the wild side, throw caution to the wind, and turn the food pyramid on its head! (I don’t get out much.)

I’ve read a lot about putting odd things in your smoothie – avocado, kale, spinach.

So I was tempted.

I thought, “How cool would it be if this spinach smoothie turns out to be delicious! I’d share the recipe with the Weigh In world, we’d all go on spinach smoothie diets, loose fabulous amounts of weight, and never crave another doughnut again!”

And then I tasted the smoothie.**

And … it wasn’t … horrible. But it definitely tasted like I had just put a bunch of spinach in my fruit smoothie. And it didn’t dull my craving for doughnuts at all.

Had I been a little more patient, there probably wouldn’t have been any green gritty bits in there, either.

I haven't completely given up on my plan to trick myself into eating healthy food. But, I think I’ll try something else next time.

In the meantime, here’s my own fruit smoothie recipe (sans spinach).

½ cup mixed frozen berries***
½ cup fat free greek yogurt or plain yogurt****
½ cup Light Silk Vanilla soymilk
1 tsp. vanilla extract
1 tsp. agave*****
2 T protein powder

Put everything in a blender and mix. For a special treat, top your smoothie with a dollop of Lite Cool Whip.

Any suggestions for my next smoothie?

*Forget bikini season. That's just not going to happen for me. So short sleeve season here I come!

* *The things I do for you guys.

***I love frozen berries because the fresh stuff spoils before I can eat it all. And I’ve banned bananas from my home, ever since I was invaded by an army of kamikaze fruit flies. Yes. The fruit flies have won.

****I used to get fat free vanilla yogurt, but I didn’t like all the added ingredients. Now I just add vanilla extract to plain yogurt and it tastes the same!

*****If you don’t have agave, throw in some honey instead.

Put de lime in de coconut ...

2010-03-30T07:09:00.000-07:00

A Note for all you Weigh In Challengers: Don't forget tomorrow is Weigh In Wednesday. Weigh yourself first thing in the morning and email me your progress at WeighIn@captivate.com. If you haven't joined the challenge yet, it's not too late! Weigh yourself, take a "before" picture, get your measurements and send everything to WeighIn@captivate.com. The challenge ends June 21st – the first day of summer – so we've got 7 weeks to go!

Today’s post was written by Nicole Silva, a registered dietitian.

Have you ever heard of coconut water? I'll be honest, I hadn't until recently. Some friends turned me on to it a few weeks ago. Then ... it started to pop up everywhere. So, what is it?

Coconut water, the clear liquid that comes from the coconut, has been popular in Brazil for years. It's a mix between water and a sports drink, and is loaded with electrolytes. It also has 15 times more potassium than a banana – that's a lot. One 11.2 oz box has 60 calories and no fat. Plus, it's really yummy. As a disclaimer – if you plan to replace water with coconut water post workout it isn't really necessary unless you are training for over an hour. But, it you are choosing between coconut water and a sports drink (i.e. Gatorade or Powerade) choose coconut water. Every time.

There are three major brands of coconut water available in the US: ZICO (Coke is a major investor), O.N.E. (Pepsi is the U.S. distributor), and Vita Coco. Each brand has various flavors...some that are better than others. It can be a little pricey – one 12-pack is around $21. Just remember it isn't something that should replace good old water. Just try it. You will definitely enjoy it!

I've lost 100 pounds ...

2010-03-26T08:14:00.001-07:00

I wasn’t always overweight. I was completely within the normal range when I was born. But as I grew up, I also grew out.

Last night, I rummaged through my old photos to find a “before” picture to show you, but as any pleasantly plump person will tell you, photos are your enemy when you’re horizontally inclined. So it was difficult to find any photo of me before I ended my love affair with lard.

I found something, though. It’s not necessarily me at my heaviest, but it’s pretty darn close. Just like ripping off a band aid, I guess I’m going to have to show you this as quickly as possible and hope it hurts less.

So here goes:

Before – I know it was a bad hair cut. Leave me alone. I thought I was stylin'.

When I was rocking size 24 jeans and shopping at Lane Bryant I remember dreaming about being a size 18. That’s right. I thought everything would be right in the world if I could just shrink down to a slim size 18.

I’ve always wanted to lose weight* – I was a huge fan of Richard Simmons in his shorty shorts and Oprah in her skinny jeans. And I couldn’t tell you exactly when things clicked for me, but I finally started seeing results in college. That’s right. When girls were gaining their Freshman 15s, I was giving mine away. I guess I'm a little backwards that way.

The weight came off slowly … sometimes too slowly. And now, 10 years later, I’m here to report I’ve lost 100 pounds and still haven’t reached my goal weight. I know. I’m slow.

After

Sure, I’m damn close. But those last 10 or 15 pounds are so much harder to ditch than the first 15 or 20.

So, although I’m not an expert, I’ve been there. I’m still there. And I’ll be there with you. Even if you don’t reach that magic number or fit into those skinny jeans by the first day of summer, if you make a change in your life now, you’ll feel better. You’ll feel so much better. And maybe you'll even get a better hair cut like I did. Who knows.

If you haven’t joined the Weigh In Challenge, it’s not too late. Email me at WeighIn@captivate.com.

And good luck trumping temptation this weekend!

*Things I’ve tried (Thank God I was never tempted to try that Master Cleanse diet! I'm down with the maple syrup, but cayenne pepper and lemon juice?! No thank you!):
Weight Watchers – 3 times
Cabbage Soup diet
South Beach – lost 10 pounds twice … gained 15 back both times
Slim Fast
And various low calorie, low fat, low sodium, high fiber diets

What diets have you tried?

preivous post

If you bite it, write it

2010-03-25T08:12:00.000-07:00

A huge part of losing weight is what you eat. And you’ll never truly realize how much you’re putting in your mouth until you track it. I know I eat better when I’m writing everything down. I may still make some bad choices, but they’re not nearly as bad as when I don’t hold myself accountable. Let me translate this for you working folk. If you know your boss (food journal) is watching you work (eat), you’ll be less likely to surf the web (fridge) and post comments (eat) on Facebook (french fries). See?

So here are a few free sites you can use to track what you’re eating.

Spark People
I have used this site to track my food intake and workouts. It’s a great, easy way to count calories and make sure you’re eating enough protein. Oh, and it’s free!

Whether you want to know the calorie count in cake or cabernet, these sites have massive food data bases, and they’re easy to use:

Calorie Count
The Daily Plate
Peer Trainer
Calorie King

Weight Watchers
Weight Watchers is a great source even if you’re not a member. It’s got recipes, dining out tips, blogs and motivating success stories.

Hungry Girl
Awesome cooking tips to concoct low-calorie cocktails, healthy junk food and tasty guilt-free meals.

If you haven't joined the challenge yet, email me at WeighIn@captivate.com.

Weigh In Wednesday.

2010-03-24T08:20:00.001-07:00

I was terrified that I'd start this challenge ... and gain weight the first week. That's just the kind of sense of humor my body has.

So I was positively giddy when I stepped on the scale this morning and saw I lost 1.5 pounds this week! Starting this weight loss challenge was just the kick in the pants I needed to really hold myself accountable.

How did you do this week? Did you lose weight? Stay the same? ….. Gain?? Email me your results at WeighIn@captivate.com. And if you haven’t joined the Weigh In Challenge, start today. Read my first post, get cracking and start tracking.

If you haven’t seen results, reevaluate what you’ve been doing. Have you really been tracking everything that goes in your mouth? Even the stealth doughnut nibbles in the office kitchen?

And if healthy eating means Caesar salads and a bag* of Baked Lays, check out our guest blogger and registered dietitian Nicole Silva’s blog. She’s got great tips on what foods will properly fuel your body.

And stay tuned. Later this week I’ll share with you my horribly embarrassing “before” picture.

*and I’m not talking a single-serving bag, either

Fat blocker from the sea

2010-03-23T06:53:00.000-07:00

It’s a far cry from the cookie diet, but new research shows seaweed reduces fat intake by more than 75%. No wonder you don’t see many pudgy crabs or fat fish.

Scientists at Newcastle University have already begun mixing Alginate -- a natural fiber found in sea kelp – into bread to see if the laboratory tests can be translated into the real world. And when used in a blind taste test, the alginate bread actually favored over plain, white bread.

"Our initial findings are that alginates significantly reduce fat digestion," explains Dr Brownlee.

"This suggests that if we can add the natural fiber to products commonly eaten daily -- such as bread, biscuits and yogurts -- up to three quarters of the fat contained in that meal could simply pass through the body.”

"There are countless claims about miracle cures for weight loss but only a few cases offer any sound scientific evidence to back up these claims," explains Dr Brownlee. "Alginates not only have great potential for weight management -- adding them to food also has the added advantage of boosting overall fiber content."

Seaweed isn't foreign to our food chain. And alginates, specifically, are already used in foods as thickeners. So feel free to chow down on some green stuff from the sea!

Don't forget! Tomorrow is Weigh In Wednesday. If you haven’t joined the weight loss challenge, start tomorrow! Weigh yourself first thing in the morning and email me at WeighIn@Captivate.com. The first day of summer is on its way!

Eat more, lose weight

2010-03-22T07:59:00.000-07:00

Today’s post was written by Nicole Silva, a registered dietitian.

The key to success in achieving and maintaining your healthy weight is simple ... snacking. I know, you never would have guessed that...but it's true. Three meals a day (even three healthy meals a day) are great ... but you will inevitably find yourself hungry a few hours later and heading to the vending machine. I suggest eating every 3-4 hour to keeps your metabolism running and help maintain your blood sugar (preventing the rapid spikes and drops that cause you to feel ravenous). So be prepared, aim for snacks between 150-200 calories and have these treats handy!

Fresh Mozzarella and Tomatoes: 1 oz of fresh mozzarella has just 70 calories. Pair 2 oz with 10 grape tomatoes and you have a filling, 170 calorie snack!

Almonds and Fruit: I'm being a bit vague by saying fruit because there are a myriad of fruit options to pair with your almonds. Half a serving of almonds (approximately 12 almonds) and an apple are one of my favorite snacks and just 160 calories. Insert your favorite fruit and enjoy! Sweet and salty = a perfect combination.

English muffin and Nut Butter: There is nothing better than a snack that feels more like a meal. An English muffin is a great way to enjoy a mini-sandwich. I like Trader Joe's whole-wheat English Muffins, but any whole -wheat version is a great choice. Paired with 1 tablespoon of your favorite nut butter (unless it's Better'n Peanut Butter then you can have two tablespoons!) and enjoy a delicious 200 calorie treat.

Laughing Cow and Wheat Thins Flatbreads : Laughing Cow cheese is to die for and just 35-50 calories per wedge. Spread a little on some Wheat Thins Flatbreads and you are set to go! Two flatbreads have just 60 calories--so go ahead and have 3 or 4. One wedge of cheese goes a long way--I swear!

Popcorn: Popcorn is one of the best snacks ever—it is high in volume, low in calories and high in fiber--provided you choose the right variety (sorry, movie popcorn is not an option). I love the mini bags by Orville Redenbacher or Jolly Time. Both companies sell 100-calorie bags in two flavors--butter and kettle corn. I'm a sweet and salty kind of gal so I love the kettle corn--but both are delicious.

So get your snack on and keep your focus!

Cutting calories in your coffee

2010-03-19T08:21:00.000-07:00

Ok. So you’ve weighed yourself. Now breathe.

Everything will be ok.

This doesn’t mean you’ll have to survive on celery and water the rest of your life. In fact, you’re better off just starting slow and tweaking what you already eat.

Today, we’re tackling drinks.

Because I have a problem. With coffee. And I'm sure I'm not the only one around here.

I hate it when stick-thin nutritionists tell you to nix your daily mocha for a cup of green tea. I mean, sure, the green tea is really good for you, but who really wants to drink green tea instead of a mocha? That’s just silly. So here are some ideas of how to cut the fat without cutting the fun.

** You can still have your double-tall-mocha in the morning, just cut the whipped cream. You’ll save 100 calories and 10 grams of fat in just 2 tablespoons! And who has just two tablespoons?! If you get your mocha every weekday, you’ll be saving 2,000 calories and 200 grams of fat in a month – without really doing anything! If you think you’ll miss it, just ask the barista to dollop some extra thick foam on top. You might even discover you prefer the sweet, foamy milk over the melting globs of fatty whipping!

**Instead of a Grande Mocha Frappuccino at Starbucks, grab a Chocolate Banana Smoothie and save 110 calories, 10.5 grams of fat and 17 grams of sugar. The smoothie has protein powder and an actual banana in it, so you’ll stay satisfied for longer. And it tastes good, too. If you need the caffeine fix, ask them to put a shot of espresso in it.

**Ask the barista what kind of milk they use in your latte. If it’s 2%, ask for 1% (if you’re not quite ready to take the leap of nonfat faith). Or try soymilk, which has less calories and fat than 2%.

**Ask for half the syrup, or sugar-free syrup.

**Put a package of sugar free hot chocolate in your plain coffee to mix things up.

By tracking what you eat, you’ll be shocked at how many calories you’re wasting on drinks. Track everything, even if you don’t know all the nutrition info. USA Today’s food tracker is a great guide.

If you haven’t joined the challenge yet, send me an email at WeighIn@captivate.com. Include a before picture, your height, weight and body measurements. (Or any combination that you’d prefer.) If you’d rather not send a before picture, still take the picture. It’ll help motivate you.

And come back next week, when I share my very first "before" picture. Be afraid. Be very afraid.

Join the Weigh In Challenge!

2010-03-18T07:19:00.001-07:00

I was going to wait until Monday to share this weight loss challenge with you, but then I thought that’s the trap perpetual dieters fall into. “I’ll start Monday,” is often followed by a weekend of Last Suppers. So, instead of waiting for the first of the month or a Monday, or the morning after a marathon love affair with chocolate, I’m starting this today. On a Thursday. In the middle of March. Exactly 95 days before the first day of summer.

So here’s the deal. I’ve recruited experts to share their wisdom with you here, on Weigh In. I’m also going to share success stories of people who have lost weight so we can pick their brains and find out how they battled brownies and won.

Those who want to participate can write to me at WeighIn@captivate.com. Send me a before picture with your weight and measurements. If you’re not comfortable sharing all this information, you don’t have to. You can just send in a before picture. Every Wednesday will be Weigh In Wednesdays. You’ll weigh yourself and report back to me at WeighIn@captivate.com. (If you don’t want to share your actual weight, you can just tell me how much you’ve lost/gained each week.) It’s important to be held accountable. Sure, you may still eat Oreos the night before weigh in, but you may not eat the whole sleeve. I’ll pop into your head around your fifth or sixth sinful circle of goodness and you'll put. down. the. bag. of. Oreos.

I’ll also share with you my progress – that’s right I’m doing this, too! Feel free to share your struggles and successes in your email and I’ll address them here.

95 days. 13 weeks. If you lose one pound a week, you’ll be 13 pounds lighter by the first day of summer. Why wouldn’t you want to do this?

So what now?

Calculate your BMI.

Take your measurements: (like my artwork?)

Chest: At the largest part of your chest.

Biceps: Halfway between your elbow and the top of your shoulder.

Waist: At the narrowest point, about an inch above your belly button. And don’t suck in your stomach!

Hips: At the largest part of your bum.

Thigh: At the largest part of your leg.

Read this.

And come back here tomorrow.

Corned beef and beer -- Not exactly diet food

2010-03-15T08:14:00.000-07:00

Corned beef, cabbage and green beer. How did those leprechauns stay so trim?

If you’re Irish, or inclined to celebrate the shamrock this week, here are some tips to survive the holiday without reenacting the Potato Famine.

Dinner
Corned beef and cabbage is NOT part of the cabbage soup diet. But who says corned beef has to be made out of beef? Check out this recipe for Vegan Corned Beef and Cabbage.

Here’s a recipe for Vegan Irish Soda Bread.

And you know what else is green? Veggies.

Drink
Celebrate the shamrock with some green tea instead of green beer.

And if you have to pick up a pint, Guinness is fat free and only has 196 calories in a pint. The lightest light beer I could find is Budweiser Select 55 with only 55 calories. But that’s not accounting for taste.

So how do you celebrate St. Patrick’s Day? Any tips on staying slim while having a celebratory sip or two?

Alcohol May Curb Weight Gain

2010-03-11T08:10:00.000-08:00

I love it when my vices magically turn into virtues. Peanut butter? That’s a ‘good’ fat. Chocolate? Load up on those antioxidants. Coffee? It’s the new superfood. Chips? Ok. Maybe some things are just bad for you.

But a new study just might be my new favorite. It says women who drink moderate amounts of alcohol don't gain as much weight in midlife as those who abstain.

I’m sure they’re probably not talking about mudslides and margaritas (both of which have about 500 calories a serving … and who has just one serving??).

Researchers at Brigham and Women's Hospital in Boston examined data from 19,220 women and found women who drank 15 to 30 grams a day -- the equivalent of a drink or two -- were 30% less likely to be overweight or obese at the end of the study than those who didn’t drink. And the most effective beverage for curbing weight gain was red wine – my favorite!

But don’t let this information go to your head – researchers warn against turning to an alcohol diet. Though I do think it would pair well with that cookie diet everyone talks about.

I run with Gaga

2010-03-08T07:54:00.000-08:00

Lady Gaga is my ra ra-ah-ah-ahning buddy.
Jealous? Yea, she’s great. She’s doesn’t look all that athletic, but she’s chatty and upbeat and challenges me to keep up the pace. And she’s usually always reliable. Well, except for last Sunday.

At mile 8 of the 13.1-mile race I was running, Lady Gaga finked out on me. She just went silent. I begged, I pleaded, I fiddled with my Shuffle, all to no avail. And I was forced to run the rest of the race alone. I don’t know about you, but running without music is really, really painful for me. It makes me focus on every ache and pain, and the miles just seem to crawl by. So, I’m blaming Gaga for my slow finish last week. Totally justified, I'd say.

But now that Lady's back, I'm afraid she and I will get sick of each other, spending all our time together. So I'm looking for suggestions. Who do you take on your runs? What music motivates you to work out a little harder?

Why I run.

2010-03-04T07:54:00.001-08:00

I run for ice cream, sweet potato fries and chocolate. Basically. Some people run to be healthy and fit. Others run for the Zen-like solitude it allows them. I suppose those are all good reasons, but the real reason I run is for this:

Yes, it was February. Yeap. My teeth were chattering. No. That didn't stop me.

Last weekend I ran the Hyannis Half Marathon. I finished – not exactly with a great time, but I finished.

Sweat in Style: Make sure to color-coordinate your headband with your outfit and your beet-red face.

This is the third year I ran this race and every year I celebrate with a Steve & Sue’s Flurry – the highlight of my weekend. Then I top that off with beer and sweet potato fries at the British Beer Company. I believe these are scientifically proven to be the best post-race foods to eat. They say you should be eating foods high in carbohydrates to refuel the body. Beer has carbs, right?

What’s your favorite post-race indulgence?

Now onto recovery. I ran the half marathon on Sunday, so I’ve been trying to take it easy for the past few days. Experts say you should take a day off for every mile you raced. So, if you run a half marathon you should take two weeks to return to your normal training schedule. That seems like an aweful long time.

How long does it take you to get back to normal after a big race?

How not to train for a race

2010-02-25T08:23:00.000-08:00

I’m running a half marathon this weekend. If you told me eight years ago I’d be on my third half marathon, I wouldn’t even know how far that was. Starting out, I couldn’t run a minute. Heck, I didn’t even know how to run.* Now I can go for hours. And I’d like to say I love it. I’d like to say I get that runner’s high everyone talks about. But I don’t. There’s no such thing. They’re all lying. It’s like The Emperor’s New Clothes for runners. Sure, I feel better after a run. But that’s mainly because I know I can eat all those calories I just burned.

I’ve made plenty of mistakes in the past 8 years. So I decided to share my wisdom** with all of you.
Here’s all the things you shouldn’t do when training for a half marathon.***

Don’t …
… run 13 miles a week before the race.
Taper taper taper. Running that distance will burn you out before the race has even begun. Save your energy for the real thing.

… buy brand-spanking-new sneakers close to race day.
Just like that pair of skinny jeans, you need to break in your sneakers before you take them out.

… pick a race in a coastal New England community in the middle of winter.
It’s cold. And windy. And possibly even snowing, raining or snaining.

… make up your own training schedule based on your mood, the weather and whether you've done laundry.
Sure you should be flexible, but follow a training program. It’ll guarantee you’ll be ready come race day.

… fit in extra workouts on “rest” days, thinking you’ll be super trained.
People who create training programs know what they’re doing. Your body needs those rest days whether you know it or not.

… decide to try a new class called “Chisel” at the gym the same week you plan on running the half marathon.
This will make you sore. For days.

Any other advice I should add?

*Don’t laugh.
** … or my stupidity
***I may or may not have done all of these things. I plead the 5th.

Fitness & friends

2010-02-22T07:50:00.000-08:00

The buddy system. It’s as old as time, or just a little bit younger. There was Adam and Eve, Tom and Jerry, Thelma and Louise, Laverne and Shirley, Lewis and Clark. You hold hands crossing the street and workout together, right?

No, according to a new study in the journal Medicine & Science in Sports & Exercise. The study shows people tend to workout harder when they go it alone. But they also workout for a longer period of time when they’re with someone else. So I guess it all depends on what your goal is. If you want the biggest bang for your buck, ditch the friend. But if you’ve got the time and want to gab and grunt, make a play date.

Personally, I like to workout alone, but sometimes it’s fun to mix things up a bit.

What about you? Do you like to sweat with your sweetie or do you burn better without a buddy?

Giving up gum

2010-02-18T08:42:00.001-08:00

I have a problem. Some people go through packs of cigarettes. I go through packs of gum. It didn’t start out that way. At first, it was just a piece here and a piece there to curb my appetite, and then before I realized it, I turned into a chain chewer.

There are others out there like me.

We try to hide it, but eventually those empty wrappers catch up to us and the office cleaning lady gives us a knowing look as she empties our trash full of evidence.

But I’m coming out of the gum closet for a reason today. For today, I’ve given up those tiny pink rectangles of chewy goodness. For the next 40 days, I’m going gumless. I’m sure gum wasn’t what Jesus had in mind when he set up that whole Lent business, but it works for me.

This isn’t meant to be a churchy post. I just wanted to show how you can use any reason, any season, any excuse to make a change in your life. Hopefully the Holy Ghost will help me resist my urge to chew gum.

What’s your vice? Have you ever tried giving it up? What worked for you?

Anywhere ab workout

2010-02-15T08:02:00.000-08:00

Our guest blogger today is fitness expert and new mom Nicole Glor.

I recently had a "c-section" and thought I will never have my abs back. However, while planning my next video, "Hard Core Abs," I found that these moves, combined with healthy diet and cardio, can take anyone from C-to-6! Try them now to harden your core and work your arms as well.

Thread the needle

Lie in a side plank on your left elbow and hip, legs extended. Lift the hips off the floor to balance on the elbow and forearm and outside of your left foot (you can also stagger the feet so one is in front of the other for balance).

Extend your right arm to the ceiling and then bring it down to the floor and reach it toward the back of your mat, threading the needle underneath your left armpit. Bring right arm back up toward the sky to complete one rep. (Trainers tip: Try not to sink in your left shoulder by keeping the core and left arm strong and dynamic.) Do 15 reps and repeat on the other side. Total of three sets.

Hip Dip

Assume the same starting position as threat the needle – side plank on your left elbow and forearm but with right hand on your right hip. Simply stack feet and lift hips off the floor and then tap the mat with left hip by bringing them back down without collapsing. Tap and lift hips for 15 reps and repeat on the other side. Do three sets.

Weighted oblique reach

Lay on your back with a 10-pound weight in your hands. Knees should be bent and feet flat on the floor. Lower the weight behind your head to the floor, and then bring it back up while crunching and twisting the weight to your right side.

Repeat from the ground up and then crunch and twist to your left for one rep. Repeat for 15 reps. Do three sets total in your workout. Finish any ab workout with some lower back toning, because the back is an essential part of a hard core.

Fitness, Fit it in. Nikki

NikkiFitness is an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan and fitness columnist for Military.com. Her workouts focus on multitasking toning and cardio intervals to cut workout time in half and boost metabolism. She has 4 DVDs on Amazon including the new Fit Travel Workout DVD, Booty Camp, Military Wife Workout and the Beach Bride Destination Wedding Workout. Get her newsletters, music playlists, video demos and DVDs at www.nikkifitness.com

Online addiction

2010-02-11T07:21:00.000-08:00

I’m not going to lie. I’m OCD about my internet. Back in college my roommate and I made a bet that each other couldn’t go a week without AIM (back when AIM was the new Twitter). I’m pretty sure we both made it … and we both had a lot more time on our hands. It’s amazing how much time can be wasted online – whether it be checking email, Facebook stalking or actual work. And I don’t know about you, but I feel pretty empty when my internet connection goes down.

Researchers have found a link between internet addiction and depression.

18 internet-addicted people were compared with 18 people who weren’t addicted to the internet. The non-addicted people were not depressed while the addicted people were classified as moderately to severely depressed. Researchers found these people were using the internet to replace real-life socializing.

The winter creates the perfect storm for this. Short days and cold whether keep us indoors and online. So make an effort to get outside, stay active and ban yourself from the internet for a day. See if you can.

How much time do you spend online?

A love affair with chocolate

2010-02-08T08:10:00.000-08:00

No Pudge Brownies
These fat free brownies are easy to make (just add fat free vanilla yogurt) and delicious. They come in mint, raspberry, cappuccino or plain. And a serving is only 120 calories and no fat! If you’re worried about portion control, mix 2 tablespoons of mix with 1 tablespoon of fat free vanilla yogurt in a mug and microwave it for a minute or so. I love them with light vanilla ice cream or Cool Whip free!
Hungry Girl’s Chocolate Peanut Butter Fudge
This recipe is so easy. There are only 3 ingredients: A box of fudge brownie mix, peanut butter and a can of pumpkin puree. Ok. Bear with me here. I know it sounds weird, but pumpkin is high in fiber and low in fat. And you can hardly taste it. Just mix the mix and pumpkin together, top with peanut butter, put it in an 8x8 pan and bake it at 350 degrees for 35 minutes. Let it cool, and then pop the pan in the fridge. Warning: Don’t taste the fudge before it has been chilled. For some reason, if you taste it right out of the oven the pumpkin flavor is stronger than if it’s chilled.

Steph Chows’ Mocha Mousse is made with tofu and greek yogurt, and while I haven’t tried it yet, I definitely plan to. There's no cooking involved. Just blend and serve!

Weight Watchers has a recipe for Chocolate Turtle Cookies using fat free cream cheese, egg whites and fat free milk.

If you’re not worried about consuming too many treats this coming weekend, check out our We (Heart) Chocolates review. The demands of this job are almost too much. I had to spend a whole day eating chocolates. For you guys. Tough. Real tough.

Are you planning any healthy treats for Valentine’s Day? Share with us!

Healthy Super Bowl snacks

2010-02-04T08:32:00.000-08:00

The Super Bowl is as much about food as it is about football. Chips, beer, beef and cheese. I think that pretty much covers it all, right? You can cut out thousands of calories just by being a bit more picky about what you score for Sunday’s game. Here’s one recipe that sounds pretty easy and tasty! Who doesn’t love guac?

Low-Fat Guacamole

1 1/2 cups frozen green beans, thawed
1 small avocado, cubed
2 large cloves garlic, minced
3 tablespoons lemon juice
1 tablespoon chopped jalapeno peppers
2 tablespoons chopped fresh cilantro

In a blender or food processor, puree the green beans, avocado, garlic and lemon juice until very smooth. Stir in the peppers and cilantro.

Pair this with some tasty All-Bran crackers, warmed pitas or blue corn chips.

I love these crackers! You can eat 18 for 130 calories, 6 grams of fat and 5 grams of fiber!

Or make a vegetarian chili and top it off with some fat free cheese.
And for those of you ready to take a leap of faith, try these Tofu Tenders.

What’s your favorite Super Bowl snack?

Overweight and Underage

2010-02-01T08:21:00.000-08:00

I often say I’m a fat kid at heart, but that’s not just talk. I am. Wonder bread, Twinkies and whole milk lined my lunch box. Oh sure, an apple was tucked in there somewhere, but it was often overlooked or traded for tastier treats. Growing up in a house with 4 other siblings, food was a commodity with a minimal shelf live – especially if it was sugar-coated or salty. So Michelle Obama’s recent campaign against childhood obesity hits close to home-sweet-home.

Obesity has more than doubled among adults and tripled among children from 1980 to 2004, according to a report from the Surgeon General. That means nearly one in three children is overweight or obese.

“The health consequences are so severe that medical experts have warned that our children could be on track to live shorter lives than their parents,” said Michelle Obama, who is launching a campaign to fight childhood obesity.

Reading over the Surgeon General’s recommendations, I was struck by how simple their suggestions are:

At home: Parents should cut down on sodas and sugary juices, add more vegetables and whole grains, limit TV time and add more activity.

At school: Schools should have healthy food options and require physical education for students.

At the doctor’s: Doctors need teach their patients about the importance of good health.

At one point in my adolescence, I was more than 100 pounds over my BMI’s healthy weight range. I remember my pediatrician never once mentioning weight loss to me. I also remember how shocked my mother was to find out how much I actually weighed. I guess it’s easy to overlook what’s staring you in the face.

I often wonder what my childhood would have been like had my doctor approached my mom about my weight early on. Or if those Twinkies weren’t loitering around my parents’ pantry. Sure, I was active as a child, but no amount of kickball could make up for my romance with chips and dip.

So as simple as these recommendations sound, they obviously aren’t being done right now by millions of parents across the nation.

According to a recent study, obesity now poses a greater threat to your health than smoking. And our overweight children are on track to live shorter lives than their parents. You wouldn’t give your child a cigarette, so why are you killing them with candy?

Resolutions Update

2010-01-28T06:56:00.000-08:00

It’s almost February. And as the season of sicky-sweet* rolls in, I’m reminded of my New Years resolutions. Right. Resolutions. I had some of those … somewhere around here …

While I was all gung-ho a month ago, my goals haven’t quite come to fruition … but January is just a warm-up month, right? February’s when the real resoluting** kicks in.

So, as promised, here's my resolution progress report:

Floss 3 times a week
I’m at 3 times a month so far. (Don’t judge! You know you haven’t flossed that much, either!)

Take a daily multivitamin … daily
Needs Improvement***

Get back into yoga
I joined a new gym, but haven’t had a chance to try out their yoga class yet. But I will! I swear!

Yea .. I'm going to stick with four walls, a floor and heat.

Just call me old fashioned.

Run a marathon
I’m training for a half marathon in February. I’ve gotten in a couple of good long runs this month. One day I even ran to work (11 miles). Don’t worry, there are showers at work. I didn’t work stinky-style all day.

Be on time
I’d go with 50/50 here.**** I had considered turning all my clocks ahead, but I was afraid I’d just do the math, overcompensate and end up really late for things.

So there you have it. Some might read my progress and give me a big old F. But I like to work in baby steps. I’ve got 11 more of these months to improve.

What are your goals for 2010? Have you been keeping at it?

*A month for lovey dovey couples and oodles of chocolates
**So what if I’m making up words? I was an English major. We can do that.
***Flash back to grammar school, progress reports and gym class.
**** Which would be failing in school terms, but I think it’s pretty good!

Great Winter Workout

2010-01-25T07:47:00.000-08:00

After falling on my bum one too many times while snowboarding, I decided to look for a safer, lower-impact winter workout. So, I headed indoors.

I’m on day 3 of Jillian Michael’s “30 Day Shred.” It’s only taken me 7 days to get there.

While technically you’re supposed to workout with Jillian every day, I was a tad bit overly cocky at first. I thought, “I exercise every day … and this workout is only 20 minutes. This’ll be nothin’.” So I used heavy weights, I did super squats, I lunged my legs out, I practically double dutched when she told us to jump rope. The result? Old lady hobbling for days. I’m amazed by how many muscles Jillian can reach with only 2 dumbbells, a mat and 20 minutes.

If any of you are “Biggest Loser” fans, you know Jillian Michaels as the hard-a$$, no-frills trainer who makes 400lb men cry. And she’ll make you cry, too. If you let her.

Her 30 Day Shred is definitely a DVD worth having in your repertoire. She doesn’t dally with super-long warm-ups or many breaks. Her workout is 20 minutes and she works you hard for every single minute. But then you’re done in less than half an hour. And I guarantee you’ll feel it. Her routine isn’t groundbreaking, but it’s quite effective.

How do you stay in shape in the winter? What’s your go-to workout video?

Winter Workout Update

2010-01-19T07:02:00.000-08:00

Just in case you doubted whether I really hit the slopes last weekend, here's a video to prove it. A couple of notes: The mountain is MUCH steeper than it looks ... and I'm going way faster, too.

And props to the camera man, filming backwards while snowboarding. Now that's just plain showing off.

Winter Workout

2010-01-18T08:04:00.000-08:00

I don't mind running in the rain, sleet or cold.* But slap some snow slop on the road and you can count me out. Trying to run on that sidewalk slosh is an uphill battle all the way. You have no traction ... and just forget it if you hit a hidden patch of ice. The safest way to run in that stuff is to (mom, close your eyes) run in the middle of the road. Right in those car tire tracks. And since I'm not a huge fan of playing chicken with things that are way bigger than me, I've set out on a quest to find a safer winter workout.

This past weekend I tried snowboarding.

Yea ... That's not how I looked.

And while my bum isn't all that happy with me today, those few precious seconds before I surrendered to gravity were beautiful. Gliding down the mountain,** crisp air in my face, controlling the board with the slightest shift of my weight -- it was exhilarating. Not to mention a great workout.

According to Self.com, you can burn 400-500 calories snowboarding for an hour. And I can only imagine how many calories I burned getting back up every time I fell***.

So help me out. How do you stay in shape in the winter? What should I try next?

*Just call me a calorie-burning Post Man.
** Bunny hill

*** Which was a lot.

Workout for your mind

2010-01-14T07:51:00.000-08:00

You know all too well that working out is good for your body. But did you know it’s also good for your brain? A recent study of 33 people with an average age of 70 showed those who exercised 4 days a week for 6 months had cognitive functions improve. What does that mean exactly? They were better at multitasking, processing information and selective attention. (And the changes were greater in women than in men.)

A larger study showed moderate exercise in midlife showed a 39% reduction in the odds of developing mild cognitive impairment. (So, hopefully you won't do stupid things like buy fancy sports cars when you turn 50 ...)

Researchers don’t know exactly why this is true, but they think it’s because of better blood flow to the brain. I think it’s because you’ve got nothing to do but think while you’re working out. I don't have the energy to do anything else!

Looking for love with love handles

2010-01-11T08:12:00.000-08:00

Imagine waking up from holiday hibernation only to find you no longer fit into your skinny jeans. As you lumber over to the computer you realize you’ve also been kicked off a dating site because those sticky buns have stuck to your buns.

This happened to 5,000 people last week. Talk about a slap in the face of self esteem. International dating site BeautifulPeople.com recently kicked 5,000 former members off its site for gaining a little holiday weight. Apparently those who had ''let themselves go'' during the holidays had to be let go.
''Letting fatties roam the site is a direct threat to our business model and the very concept for which BeautifulPeople.com was founded,'' said Robert Hintze, founder of BeautifulPeople.com.

“The U.S.A. has been grossly over-indulging since Thanksgiving. It's no wonder that so many members have been expelled from the network. We hope they will be back after shedding the festive pounds." Greg Hodge, managing director of BeautifulPeople.com, said in a statement. "We responded to complaints by moving the newly chubby members back to the rating stage. This is the same as having them re-apply,"

Finding a beautiful date can’t be all that hard, but what will these members do when their significant other gets a little less attractive? We’ve all been there – a comfortable relationship = Saturday nights on the couch in comfy pants eating Chinese food. A recent study in the NY Times showed women gain 11-20 lbs after 10 years with a significant other.

So what do you think? Does the site have the right to shed the dead weight? Or does the whole concept of a dating site for beautiful people show how ugly people can be on the inside?

Top 10 reasons ‘Fat Is Good’

2010-01-05T08:07:00.000-08:00

by guest blogger Deanna Murray

There are leftovers everywhere. Leftover Christmas cake, leftover pies, leftover cookies and then there’s all the New Year’s Party munchies … So, how is a dieter who’s really really trying to make a difference in her appearance supposed to get through it all??

Well, when enough’s enough when it comes to the fat train express, enough is enough. So, I was actually challenged by a fellow dieter to come up with the top 10 reasons ‘Fat Is Good’ … (basically because she was sick of hearing me talk about how bad I wanted a piece of cake). She said if I could actually list justifiable reasons, then I could eat all the holiday goodness I wanted …

So, here it goes.
10. At Halloween, you don’t need a costume to dress up as the Pillsbury Dough Boy – you’ve already got the rolls.
9. You’ve always got a place to set your cup when sitting down on the couch to watch TV.
8. You never have to be careful where you step, because you can’t see your feet.
7. Kids like to sit on your lap because you are ‘soft’ and ‘jiggly’
6. Don’t have to worry about keeping up with fashion trends, because the cute clothes aren’t in your size.
5. Blubber is warm … look at the polar bears.
4. You always have an excuse to wait for an empty elevator.
3. Unlike trees, you can’t tell how old a person is by how many rings (rolls) they have.
2. You’ll never get clothes you don’t like as gifts.
1. People will never wonder why you are ordering a ‘Diet Coke’

Hum … OK. So not a single one of those is a real reason fat is good – in fact, we all know fat isn’t good for us. This list was just a really, really sarcastic way for me to come to grips with all the things I don’t want to be – motivators to stay on task and do my best to not cheat on my diet or my exercise plan – to keep my eyes on the prize.

Daily, temptations are thrown at us dieters – especially those of us who actually enjoy eating – easily making us falter or waiver in what our eating plan is. This is why it is important to keep yourself accountable.

For me, my sister keeps me accountable, and I her.. Every single day, several times a day, she asks me what I am having for each meal. Also, we are writing down everything we eat – even down to a piece of gum – in order to get a real look at what’s going into our bodies.

The reward of this diligence is awesome. Feeling clothes fit a little differently, having someone actually say they notice a difference in appearance – it all makes it worthwhile. And the extra spring in my step, knowing I am doing something to stay healthy and fit is really satisfying.

So, to you smiling gingerbread men who are begging to be eaten so they don’t get thrown in the trash, or to you sweet little cupcakes with reindeers made out of fondant and to you chocolate dipped strawberries and pretzels and cherries and ……

I say, I sure enjoyed our short-term friendship, but in the long run, you’ve way outstayed your welcome … and your eviction from my thighs, hips and other areas will be arriving very, very soon .... You Will. Not. Tempt. Me ….

Don't throw the baby out with the bath water...

2009-12-31T07:52:00.000-08:00

I know. I know. Resolutions are cliché and so overdone. But even if your cliché turkey on Thanksgiving is overdone, you wouldn’t just stop cooking turkeys on turkey day, would you? So why would you avoid a New Year’s Resolution when the New Year comes? What can it hurt? Worse comes to worse you’ll be in the same boat as those non-resolvers.

I’ve been on this resolution kick a few years myself. One year I gave up chocolate. (No joke. I really did. I was in college and I would visit my housemate just to sniff her jar of candy. She was Japanese and I’m sure she thought I was a very weird American.)

Another year I resolved to run 1,500 miles that year. Not only did I meet my resolution, I hit about 1,800 for good measure! Last year I hit a bump and couldn’t think of anything good, so I just resolved to ‘Be healthy.” And that’s where my trouble began.

I’ve learned that in order to have a successful goal, you’ve got to make it tangible. Saying you want to “be healthy” or “lose weight” in 2010 is way too vague (which is probably why my meaning of “be healthy” became “eat-what-you-want-when-you-want-and-wash-it-down-with-some-wine!”

When I wanted to lose weight, I focused on what would get me there. Running burns calories, so I resolved to run more. But I didn’t just say I’d run more. I set a goal. I had a number. I knew I had to run roughly 30 miles a week to reach my year-end goal. So I got a datebook and recorded all my runs. At the end of every month, I tallied my runs and wrote that number next to the month. Seeing that number motivated me to keep going.

Once you write your resolution down, post it in a high-traffic area. If you’re goal is to lose weight, having that resolution slap you in the face every time you look at your fridge, you might be less likely down that tub of Rocky Road.

Set yourself up for success.
If your resolution is to floss your teeth more often, it might help to get some floss. Just a thought. Go out and buy a butt-load of it. Then sprinkle them along your daily path – in the bathroom, in your purse, in your car, at your desk. If it’s within reach, you’ll be much more likely to stick to your resolution.

Within reach
I know. Your mother always told you to shoot for the stars. But you’ll never get there if you don’t like flying. Don’t go crazy making your resolution. That’s why so many people have given up on resolutions. If you’re a bona-fide couch potato, don’t make it your goal to run 10 miles a day. Instead, find a 10K race you’d like to enter in the fall and train for it.

Be more active is a good goal, but how do you measure it? Instead, say you want to work out 5 days a week for at least 20 minutes a day. Set up a chart, or make a note in your planner every day you meet your goal. At the end of every month, go back and take a peak at your progress. Seeing all the days you met your goals (even if you missed a few days) will motivate you to keep it up.

Here are my resolutions:

Floss 3 times a week
I know dentists say you should floss every day, but that’s not a realistic goal for me. Three times a week is much more doable, and it’s better than the rate I’m at now.

Take a daily multivitamin … daily
I tend to use vitamin pills like tic-tacs, popping one only when I’m not feeling so fresh. I’m going to bring my multivitamins to work and stick them next to my computer. If I’m staring at them all day, I’ll be much more likely to take one.

Get back into yoga
I’m eyeing a new gym that has more convenient yoga classes.

Run a marathon
I’ve got the half-marathon down pat, but that 26.2 mile race just sounds so far! There’s a race in July I’d like to give a go.

Be on time
I like to call myself a Time Optimist. I always think I’ll have plenty of time to get places and I always end up rushed and late. Maybe I’ll set all my clocks ahead.

What are your goals for 2010? Share them in the comments section, and I’ll post an update next month!

Fit Gift Guide

2009-12-16T11:41:00.000-08:00

Shopping for a health-conscious friend is a tricky task. You want to find the perfect gift they’ll enjoy and use without hurting their feelings. Example: Last year my dear, sweet, lovable boyfriend bought me a scale. That’s right. A. Scale.* And, no. I did not ask for one. His mind was in the right place – I am health-conscious. And it was a high-tech, bells-and-whistles scale. But still. It was A. Scale.

So unless you know a person really, really well, stay away from Weight Watchers memberships and scales. Especially scales.

To help you with your holiday shopping, I’ve compiled a few safer items for your fit friends, healthy hubbies or dear dieters. Enjoy!

Heart rate monitor
I bought myself one of these heart rate monitors in the summer and I’m in love.
The Suunto t3c heart rate monitor takes fashion and fitness to a whole new level. Now in Sporty Red, your loved one will sport this number on the track or out on the town.

This watch calculates your heart rate and calorie consumption while also measuring your speed, distance, and cadence. It’s easy to use and a great guide to gauge your workouts.

Land, Sea and Wheels
For the triathlete in your life, you’ll have to bring out the big guns. Garmin’s Forerunner® 310XT isn't afraid of getting wet. It tracks distance, pace and heart rate, and can easily be mounted on a bike as well.
Smitten with mittens
Looking for something for that crazy winter runner friend? Saucony has the mitten for you. The ViZi-PRO Ulti-Mitt is orange, has a pocket to stash things, cloth wipes for that runny nose and an LED light on the right mitt.
The gift that keeps on giving
A magazine subscription to Men's or Women’s Health is a great catchall for that health nut who dabbles in everything. Plus they’ll think of you every month for the next year.

If a magazine isn’t your friend’s cup of tea, get her a Fruit of the Month subscription.

Picky eater?
Buy the Automatic Yogurt Maker by Euro Cuisine. It’s easy to use so you can have fresh yogurt without any mystery ingredients.

Fit benefits
Get your eco-friendly fitness buff a Yogamatic printed yoga mat and feel good about giving – a percentage of every purchase benefits Global Green’s work on climate change and global accountability for the environment. Fits like a ShoeGlove
The first time I laced up a pair of mesh-top running sneakers in the winter, I felt like hibernating. Apparently, the guys at RunWarm felt the same way. Their ShoeGlove is the perfect stocking stuffer for a winter runner. It’s a comfortable, water repellent, wind resistant layer that will keep you feet nice and warm on those winter runs.

Zombies Hate Fast Food

Who wouldn't want a t-shirt like this to remind them to make healthy choices?

"But zombies don't have to worry about getting fat, so it doesn't really matter."

Have you started your holiday shopping? What’s on your wish list?

*And we’re still together. Can you believe that??

Nix the nog

2009-12-10T07:57:00.000-08:00

Your tree is trimmed, your stockings are hung and you’re yearning for some spiked eggnog. But with all those holiday goodies awaiting you, why waste your calories on nog? According to Calorie Count, just 1 cup of eggnog has nearly 350 calories and 19 grams of fat.* And who really has just 1 cup?

Hungry Girl has come up with a couple of substitutions that should keep you as jolly as St. Nick without all that jiggling.

No-Nonsense Nog
150 calories, 2 grams of fat

Combine all ingredients in a blender:
4 1/2 cups light vanilla soymilk
1 small (4-serving) package sugar-free fat-free instant vanilla pudding mix
6 packets of Splenda
5 oz. rum
1/2 tsp. ground nutmeg
Top with Fat Free Reddi-wip and cinnamon

Refrigerate in a covered container for at least a few hours to allow nog to thicken.

MAKES 5 SERVINGS

Almond Joy Hot Cocoa
124 calories, 0 grams of fat

1 1/2 oz. (3 tbsp.) coconut rum
Diet Hot Cocoa
1 drop almond extract
Top with Fat Free Reddi-wip

MAKES 1 SERVING

Winter Wonderland Peppermintini
125 calories, 1.5 grams of fat

1 1/2 oz. (3 tbsp.) 80-proof vodka
2 tsp. Coffee-mate Sugar Free French Vanilla powdered creamer
1 packet of Splenda
1/4 tsp. peppermint extract
Optional Garnish: 1 small candy cane

Directions:
Dissolve powdered creamer and sweetener in 1/4 cup warm water. Fill a cocktail shaker halfway with ice. Add creamer mixture, vodka, and peppermint extract. Shake well. Strain into a martini glass. Garnish with a candy cane.

MAKES 1 SERVING

What’s your holiday drink of choice? How do you lighten it up?

As a side note, I’m working on a Gift Guide for you guys. Do you have any suggestions? What’s on your holiday wish list?

*And that’s not even mentioning the spiked part.

Soothing foods

2009-12-07T07:56:00.000-08:00

The stress of Santa’s sleigh hovering on the horizon may be cutting into your pillow time. But the way to a good night sleep may actually be in your kitchen. According to the Impact Lab, there are 10 foods that specifically help you get a good night sleep.

Bananas contain magnesium, which is a muscle relaxant.
Milk has tryptophan – an amino acid that has a sedative-like effect.
Honey turns off a neurotransmitter linked to alertness.
Almonds contain both tryptophan and a nice dose of muscle-relaxing magnesium.
Oatmeal is a rich source of sleep-inviting melatonin.

So for a good night sleep, have a bowl of oatmeal with almonds, bananas, honey and milk. Sounds like a pretty tasty tranquilizer.

Or check out their recipe for Lullaby Muffins, which are chock full of soporific ingredients.

As a side note – I’m compiling a Weigh In Gift Guide. Are there any awesome health/fitness gifts on your wish list?

Skinny takes on birthday cake

2009-12-03T07:00:00.000-08:00

By Deanna M Murray
Director of Content

"Nothing tastes as good as skinny feels," – Fashion Model, Kate Moss.

Chocolate tastes really, really good – especially Godiva or Ghiradelli. And let’s not even talk about how awesome cake tastes with sugary frosting and a little whipped cream. It’s totally insane.

I bet I am not the only one reading this who frequently eats most of the leftover birthday cake just to get it out of the house, therefore getting rid of the temptation to eat more birthday cake (that doesn’t even make sense, does it …).

But as a person who frequently looks in the mirror the next day and wishes she hadn’t eaten all that goodness, I can relate to what Kate Moss is being ridiculed for saying.

"Nothing tastes as good as skinny feels …"

In her quote’s purest sense, I can see why nutritionists, fitness gurus and even some people who really have no stake in the matter, are getting all riled up. Eating is good. Eating is important and we can’t live without the needed nutrients and substance it provides. But Kate’s not saying don’t eat.

Moss admits the phrase is her ‘motto’ – how she tries to remind herself to be careful of what she eats. And while the way-too-thin model probably carries this devotion to her motto to an extreme, judging by her -10 size, it’s actually a great way to look and evaluate what you put into your body. After all, ‘eat now, pay for it later’ as a motto has caused this country to have an unacceptable obesity rate among its kids, adults and elderly.

To me, a person who’s been trying to lose weight on and off after having 6 kids, Kate’s motto declaration caused me to kind of take a double take and gave me something to ponder as I try to get rid of this excess baggage.

Since the famed 35-year-old mom/model was quoted in mid November, and the accompanying tirade induced, I have thought of her words over and over again. And as I ate, considered eating and evaluated my appearance in the mirror. The result? Eleven pounds lost and feeling a little more bounce in my step.

Eating healthy is at the top of my list – learning appropriate portions (with the help of my sister, Dawn who happens to be a nurse) and figuring out what types of foods are OK to eat together.

Also, documenting each and every single thing I eat helps me get a global look at what I have devoured in a day – giving perspective to calories I have taken in and what I can still eat.

My sister, who lives a thousand miles away, keeps me accountable through texts and phone calls each day, and I do the same with her – as we are committed to feeling better about ourselves and setting healthy examples for our kids – and the fact we’ll be able to squeeze into a smaller size swimsuit in the summer? Well, that’s just bonus.

Those of you who’ve fought the battle know it’s true. The journey to getting chunky is/was full of fancy flavors, divine tidbits and savory sauces … but when all is said and done, the sweet, sweet taste of success when the scale says skinny is the sweetest sugar of them all.

So, thanks Kate Moss for the wake up call. And hey if you’re reading this, I have a few fabulous recipes for fat-free chocolate cookies and cakes … because some things are just too hard to give up.

Listen to this Loser

2009-11-30T07:53:00.000-08:00

If you’re drowning in gravy and pecan pies, and looking for motivation, Biggest Loser’s Ali Vincent has a life jacket for you. “Believe It, Be It” is her new memoir about being 234 pounds, turning her life around and losing 112 pounds. Vincent’s voice is honest and clear, and the book is easily digestible.
“My story is about weight loss, sure, but it’s also about coming back to life, emerging from a place of darkness and isolation. And I know there are others who share the very same struggles, who want so much more for themselves, and who have so much more to give to others than they can currently offer.” And knowing Ali is a real person, who lost real weight, gives weight to her words. She’s not some teeny tiny trainer who has never eaten peanut butter straight from the jar, or polished off an entire bag of chips. She made a change, so it’s more believable when she says we can do it too.

“Big, sweeping life changes really boil down to small, everyday decisions. I know counting calories can be a chore, but if I don’t count them, how am I going to know how many I put in my body? I want to stay aware; I don’t want to put my head in the sand.”

If the holidays are a struggle for you, pick up Ali’s book. Read it in a night or two and you’ll look at your next meal a little differently.

“Today I feel beautiful, I feel strong, I feel confident. Beauty is about feeling good, and it’s about going after what you want and believing in yourself. That’s what is going to make you fall in love with your life again. I can do and be and have everything I want in life. And so can you.”

Did you survive Thanksgiving? What motivates you?

A Berry with Bite

2009-11-23T07:54:00.000-08:00

When you sit down to your turkey dinner this week (next to your sick uncle Sid) don’t forget to load up on that cranberry sauce*. According to new research, cranberries pack quite the punch. They help fight disease and infections including strep and E. coli.
The tangy little berry also contains antioxidants that may help protect against heart disease and cancer, and they’re also loaded with vitamin C and fiber. And don’t forget they’re also a low-calorie food!

And if you have any doubts, just visit the Wisconsin State Cranberry Growers Association. I don’t know why. Wisconsin just sounds trustworthy.

What’s you’re favorite cranberry recipe?

* or a Cape Coder … I think that still counts.

Healthy Holidays Survival Guide

2009-11-18T06:59:00.000-08:00

You’ve got a lot on your plate (metaphorically speaking) during the holidays. So why add weight gain to the equation? It may feel like we gain 5 or 10 pounds during the holidays, but according to a study in the New England Journal of Medicine, the average holiday weight gain is much less than – just about 1 pound. So I’ve come up with a couple of tips to help tip the scales in your favor this year.

The dark truth
According to CalorieCount.com, 1 cup of white turkey meat has 220 calories and 4.5 grams of fat – 40 fewer calories and less than half the fat of dark turkey meat.

Eggnog = evil
At your next holiday gathering, opt for a glass of wine, which runs you about 100 calories, instead of spiked eggnog, which can cost you more than 300 calories a cup!

Cut the crust
Forget about making a crust for your pumpkin pie. You'll cut down on your cooking time, not to mention 100 calories and 5 grams of fat. Add a dollop of fat free cool whip for some flavorful flair.
Gravy makeover
Cut your gravy with apple cider to cut the fat and add a tangy taste of fall.

Ban on elastic waistbands
If you wear fitted, flattering clothes on Thanksgiving, you’ll be less likely to gorge yourself on stuffing. Plus you’ll look good!

Just remember – Thanksgiving is a meal, not a month.

How do you keep your holiday eating in check?

The No-Equipment Workout for Holiday Travel Fitness

2009-11-16T07:08:00.000-08:00

The holidays are hard. So I've brought in the big guns. Here to help with your holiday health is Nicole Glor, an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan and fitness columnist for Military.com.

by NikkiFitness
The most important part about staying in shape while traveling, for work or during the fall and winter holidays is packing workout clothes.

When you have a chance to exercise, the excuse "I don’t have sneakers and a pair of shorts" stops way too many people before they even get started. It is worth finding room in your bag because of the stress, bad food and sitting involved in traveling. Your body wants you to move. You'll get rid of stress, burn calories and release those feel-good endorphins.

If you don't have access to a gym or weights, there are plenty of things you can do with your own body's resistance. I took the photos of these moves in a small hotel room - and you can do them anywhere. You can also find these moves and more in my Fit Travel Workout DVD that was shot around the world and requires no equipment!

Warm-up

Start with a simple march and then jog in place for a minute. Move to a step-touch while lifting arms to the sides. Add an alternating hamstring curl and biceps curl with both arms. Then finish up the five-minute warm-up with light jumping jacks.

Push-ups with a glute raise

Start with regular style or add a multi-tasking move by lowering to the knees and adding lower-body sculpting. After the first modified push-up raise your right foot to the ceiling. Repeat 10 times on the right side after each push-up and then 10 times on the left side. You've just worked your pecs, triceps, core and glutes.

Low leg low ab crunch

Next, lie on your back and straighten your legs 80 percent straight, knees together and feet on the floor. Put your hands behind your head and crunch up for 50.. Be sure to keep your eyes on the ceiling, knees together, neck long and chin lifted.

Cardio interval
Jump rope (pretend to hold the rope and swing it for extra biceps work) for one minute or count to 100 — alternate from one leg at a time, to feet together and hopping. Maybe hop twice on one leg at a time. Have fun with it. For all cardio intervals in this workout, march in place for at least 20 seconds afterwards to get your heart rate back down to a comfortable level.

Triceps dips
Sit on a bench, footstool or chair with your hands at your sides and palms on the bench knuckles up and fingertips curling around towards the floor. Lift yourself off the bench and slightly forward. Lower your backside toward the floor while bending your elbows at 90 degrees. Finish the move by pushing back up so elbows extend again. You can make this more difficult by straightening the legs or lifting one leg off the floor.

Inner thighs
Lie on your right side and balance on your right elbow and right hip. Bend your left knee to place the left foot in front of your straight right leg. Be sure to keep the right foot parallel to the floor and lift the right leg 30 times. Repeat on the other side. Next lie on your back with your legs extended over your ribcage. Turn the toes out and flex the feet. Begin to open and lower the legs to the sides, away from one another. To finish the move, bring the heels back together. To intensify, only bring heels in halfway and press against your inner thighs with your hands for a true "thigh master" resistance move. Repeat step one on the left elbow and hip.

Cardio
Stand up and do 20 jumping jacks with the right foot in front, 20 with the left foot in front and 20 alternating and crossing feet.

Outer thighs
Now lie again on your right side, and prop yourself up on your elbow but this time in a half-side plank. Bend the right leg lift hips off the floor. Keep the left leg straight as you lift it for 25 reps. Keep the abs tight because you're working them as well in this multitasker. Repeat on the other side.

Planks
Alternate from a middle plank (looks like a freeze frame of the top of a push-up) to a side plank and hold each for a count of 10 seconds. middle, right, middle, left equals one repetition. Complete 5 repetitions.

Cool down

Do a 5 minute cool down with the same moves in the warm up and then stretch your hamstrings, calves, quadriceps, hip flexors, inner and outer thighs, glutes, triceps, pectorals, trapezious and rhomboids (upper back), and lower back with standing rolls or cat/cow.

Remember to drink a lot of water, and maybe treat yourself to a new exercise clothes as a souvenir to celebrate your healthy habits on the road.

Amazon.com Widgets

Cookies ... for breakfast.

2009-11-12T07:46:00.000-08:00

My mother never let me eat Cookie Crisp. Apparently, she didn’t think cookies were a well-balance breakfast. (Weird.) Instead, I grew up on Cheerios and Raisin Bran. Every. Single. Morning. So now, as an adult, I like to mix things up. The only problem is I’m scarred. I instinctively turn every cereal box on its side to look at the nutrition information. How I’d love to have my Cookie Crisp, if only it didn’t have 13 grams of sugar in one serving. (And who eats just one serving? I mean, really.)

It looks like the ladies* at Women’s Health had the same mother, and they’ve come up with a pretty swanky solution. Healthy mix-ins. By mixing Lucky Charms and All-Bran (or Cookie Crisp and Cheerios) you can cut your sugar intake in half and still enjoy your favorite morning treat!

It doesn’t just end there. Mix turnip** into your mashed potatoes and save 50 calories and 12 grams of carbs. Mayo can be cut with dijon mustard to thwart 43 calories and 6 grams of fat from sneaking into your sandwich. Even seemingly healthy fruit yogurt (which has 27 grams of sugar!!) can be upgraded with fat-free Greek yogurt***. You’ll double your protein intake while hacking off a third of the sugar.

For more ideas, check out Women’s Health Magazine.

How do you make junk food a little less junkie?

* I’m assuming they’re ladies, but I suppose men could work for Women’s Health, too.
** I don’t like turnip, but I bet cauliflower would work pretty well.
*** I like Fage greek yogurt. Not a fan of Oikos.

Trainer Tip of the Week

2009-11-05T06:49:00.000-08:00

Fitness, strength, and nutrition expert Brett Hoebel joins us today with a tip on how to organize your workout. Brett has a background in biomedical science and the Afro-Brazilian martial art Capoeira, so I'm pretty sure he knows what he's talking about. And if you have any doubts, just take a look to your left. How can you not listen to a guy who looks like this??

Which Came First ... The Cardio Or The Strength?

Higher intensity cardio like sprints should go first before strength training. Lighter intensity cardio like jogging or biking should go after strength training. Any type of “very heavy lifting” should always go first as this is the most demanding on the nervous system and the most dangerous.

I also just got Brett's RevAbs 8-DVD set. So here's hoping I look like him in 90 days! (Minus the facial hair.)

So what's your workout regime? Do you switch it up? Do you have a workout buddy? How're you planning on staying in shape for the next two months??

How do you treat a Halloween hangover?

2009-11-02T08:05:00.000-08:00

With something sweet, of course. But this is a health blog, guys. Come on. I’ve got to be a good influence on you.

So here’s a recipe for a healthy pumpkin loaf* I whipped up this weekend. I tweaked this recipe to make it even better for you. Feel free to fool around with it yourself. I used less sugar and substituted I Can’t Believe It’s Not Butter for the real thing. Sometimes I use just egg whites instead of the whole egg, but this time I used the yolk too. I also used honey instead of white sugar.

2¼ cups whole-wheat flour

2 tsp baking powder

1 tsp baking soda

½ tsp salt

1 Tbs pumpkin pie spice

2 sticks of I Can’t Believe It’s Not Butter

½ cup brown sugar

1/3 cup honey

¼ sugar in the raw

4 eggs

1 can of pumpkin puree (or mashed summer squash or sweet potatoes)

Mix everything together, pour the batter in a loaf pan and bake for 70 minutes at 350. If you want to make muffins instead of a loaf, bake each batch for about 40 minutes.

If you don’t have a can of pumpkin, grab that lonely pumpkin on your front porch. Just cut it in half, take out the seeds and put the pumpkin cut-side down on a baking sheet with an inch or so of water. Bake it until it’s soft (up to 2 hours depending on size). Scoop out the meat and puree it in a food processor or blender. Be careful. You’ll end up with lots of pumpkin puree!

*Of course this would taste awesome with a Cinnamon Brown Sugar Buttercream frosting. But I wouldn’t tell you about that. ‘Cause it would be really irresponsible of me to have you make something so unhealthy. So don’t.

Halloween Survival Guide

2009-10-29T07:55:00.000-07:00

Are you haunted by Hersey’s? Do you have nightmares about nougat? I know. Halloween is a scary time of year. So I’ve compiled some tricks to keep your treats in check – during Halloween and after.

Wait until the night before or day of Halloween to buy candy. (This may be too late for some of you.) This way you’ll avoid the temptation of testing out the candies before the kiddos come knocking. Also – it may be on sale!

Buy candy you don’t really like. (Personally, I’ll still eat it anyway, but at least I won’t eat as much!)

Keep your inner demon in check.

Don’t just blindly tear into the candy bowl in a dark corner. Eat consciously. Take out several of your favorite and be aware of how many calories you’re consuming. Here’s a nifty candy calorie counter I found. It tells you how far you have to walk to burn off the candy you eat.

The Aftershocks
Just because you’ve made it through the night doesn’t mean you’re out of the woods. You still have to fend off sugar attacks from home and work.

Shift through your child’s loot and keep only their favorite candies. Donate the rest.

Freeze it. A frozen Snickers will thwart your plans of wolfing down gobs of candy.

According to the National Retail Federation, consumers are expected to spend an average of $56.31 on Halloween – $17.99 of which on candy. That’s down from $66.54 last year. That means less excess. Which means your work won’t be overloaded with leftovers next week. (Looks like the dreary economy is actually good for something this year.)

Ask co-workers if it’s ok to put kitchen candy in a covered container so Milky Ways aren’t looking at you longingly as you get your morning coffee.

Bring in a healthier treat like Starbursts, peppermint patties or lollipops so you don’t feel totally left out while all your coworkers leave wrapper trails around the office.

The only fool-proof plan to avoid Halloween rejects at the office is to go on vacation.

How do you survive Halloween without turning into a monster?

Candy Calories a Scary Sight!

2009-10-22T08:29:00.000-07:00

Free candy isn’t calorie-free. That’s my mantra this month. ‘Cause things get ugly – real ugly – the closer we get to Halloween. So I’m trying to scare myself straight. If I know just how bad all those little packets of goodness are, maybe, just maybe, I won’t gorge myself on Goobers and dive into Dove bars with the same zeal. Here goes.

**Be forewarned. What you’re about to read is disturbing and is not appropriate for all ages. You may also have trouble sleeping at night.**

3 Musketeers
260 calories
8 grams of fat

3 Musketeers minis (7)
170 calories
5 grams of fat

Butterfinger
270 calories
11 grams of fat

Hersey’s Kisses (9)
230 calories
13 grams of fat

Hersey’s Kisses Special Dark (9)
180 calories
12 grams of fat

Kit Kat
210 calories
11 grams of fat

M&M’s
240 calories
10 grams of fat

M&M’s Dark Chocolate
240 calories
11 grams of fat

Milky Way
260 calories
10 grams of fat

Milky Way minis (5)
190 calories
7 grams of fat

Milky Way Midnight
220 calories
8 grams of fat

Milky Way Midnight minis (5)
180 calories
7 grams of fat

Reese’s Big Cup
200 calories
12 grams of fat

Snickers
280 calories
14 grams of fat

Snickers Dark
250 calories
12 grams of fat

Here are a few lighter treats:

Jolly Ranchers (3)
50 calories
0 grams of fat

Candy Corn
150 calories
0 grams of fat

Twizzlers (4)
160 calories
0.5 grams of fat

Skittles
250 calories
2.5 grams of fat

If you’re really jonesing for some chocolate, try a York Peppermint Patty. With 140 calories and just 2.5 grams of fat, you won’t turn into a monster after just one. And if you find you don’t stop at just one, pop the patties in the freezer. It’ll slow you down.

What’s your favorite Halloween treat? How do you keep from turning into a scary sugar monster?

The skinny on being heavy and healthy

2009-10-19T07:51:00.000-07:00

I’m not telling you how tall I am, but I will tell you I’m not within the “normal” range of the body mass index (BMI). Yea, that’s right. Mr. BMI man is calling me fat. And I’m not a fan of name-calling. While I could stand to lose a pound or two*, I wouldn’t consider myself out of shape. I’ve run half-marathons, work out 6 days a week and actually like to eat beets. So this leads me to think being thin isn’t necessarily a trump card for health – and several studies seem to agree with me.

The National Health and Nutrition Examination Survey, according to the LA Times, took a look at the weight, blood pressure, cholesterol, insulin resistance and other diabetic markers of more than 5,000 adults. While people in the “normal” weight group were healthiest, nearly a quarter of them were in the abnormal range. More than half of those who were overweight were also considered healthy; and so were nearly a third of the obese group.

In fact, a recent study in Germany found that those who are a little overweight live longer and are less sick than those who are thinner.

This doesn’t give you the green light to get your money’s worth on buffet night, but it does mean you can stop obsessing about your weight and focus on your health instead.

*or 10

Be selfish. Volunteer.

2009-10-15T07:25:00.000-07:00

A 2007 study on the health benefits of volunteering found volunteers had greater longevity, lower rates of depression and less incidence of heart disease. See? Giving isn’t really all that selfless.

Next week (Oct.19-25), several networks including ABC, NBC, CBS and Fox have a plan to improve your health by helping others, according to USA Today. The stations will feature more than 90 shows aimed at getting viewers to kick their couches to the curb and help someone. (Weird. I would think these stations rely on viewers curled up on said couches to watch their shows.)

The program, I Participate, will include celebrity PSAs, messages from cast members and segments on reality shows and programs such as The View and Today. But a big chunk of the program will be hidden in themes and dialogue in shows.

Contestants on NBC's Biggest Loser, for example, will go to a food bank to pack goods for those who don't have enough to eat. "It's not the most natural tie-in," says Loser co-creator JD Roth. "But it's a great way to raise awareness of obesity while making viewers aware of millions of people who can't put food on their table."

Next week, Private Practice doctors will donate time at a homeless shelter and Ghost Whisperer crime solvers will donate blood.

"Embedding something into entertainment plants a seed that has value in ways a (PSA) doesn't. You're not beating someone over the head with it," says CSI: NY's Hill Harper.

Public service themes were snuck so seamlessly in some shows that casts didn’t even know they were part of a broader initiative.

"We wanted to make it part of the fabric of the story, but not the story – that this is something the characters would do, that they are natural and organic to the their everyday lives," says Shonda Rhimes, creator of ABC's Grey's Anatomy and Private Practice.

Just a few of the participating shows include:
30 Rock, Bones, Brothers, Brothers and Sisters, Cougar Town, CSI, Dancing With the Stars, Desperate Housewives, Eastwick, Grey's Anatomy, How I Met Your Mother, Project Runway, Scrubs, So You Think You Can Dance?, The Big Bang Theory, The Mentalist, The Office and Ugly Betty.

Filmmaker Robin Baker Leacock, who created a documentary on the impact of helping others, says the timing is perfect, given the current economic crisis. "People are starting to see you only get so much satisfaction acquiring things and status," she says. "Helping others makes people feel good. If TV can show how people can help, even subliminally, that's great."

So do something good for society, curl up on the couch and turn on the boob tube next week.

Iparticipate.org and AARP will track interest in the program. This is intended to become a multiyear effort.

Confidence Conditioning

2009-10-12T07:18:00.000-07:00

Body confidence is a muscle that needs to be worked out to get stronger. Even the most beautiful body can sport an insecure brain.

Jenn Walters at BusinessBalance.com tackled body confidence in a recent post. Here’s a snip-it of what she had to say*:

Hit the gym
Getting those endorphins pumping can quiet the little negative body-talk devil on your shoulder.

Eat wisely
When we’re not feeling good about ourselves, we tend to skimp on the calories, which can set off an unhealthy cycle of on-again, off-again dieting that can lead to sabotaging weight-loss efforts and a lack of self control and self-esteem.

Dress for success
The right outfit can really make you feel better about yourself.

“Shrink” self-doubt
If you’re really having a hard time feeling good about yourself and what you look like, consider seeing a therapist.

Do you have issues with self-confidence? How do you build your body confidence?

*I know these suggestions sound so simple, but sometimes we forget to do the easiest things. Confidence is something that can make or break our day. And I’m convinced it burns extra calories, too.

Avoiding fried food and Lean Cuisines

2009-10-08T07:42:00.000-07:00

The more restrictive a diet is, the more I have dreams about the food I can’t eat. And the diet never lasts. But Every Day Health blogger Bryan Harris has simplified things, creating a list of just four items to avoid. (Notice that? “Avoid.” He knows we can’t totally disown these foods. Smart man.)

Here’s his list, abbreviated:

Avoid drinking
Alcohol contains copious amounts of carbs and empty calories. Not to mention the green light it gives my mouth to invite everything to enter into it.

Avoid fried food
I love going to a Japanese restaurant and ordering Vegetable Tempura. Why you ask? Because the word “vegetable” makes it sound so healthy. I mean, sure, an expert would know “tempura” means “deep fried,” but the word doesn’t really slap you in the face with how bad it is, right? I guess, according to Bryan, I probably shouldn’t be uttering those words anymore if I want to maintain a healthy diet. Frying anything (even vegetables) could be burning all the vitamins right out of it. And fried food at restaurants could contain trans fats, which raises your risk of heart disease.

Avoid high-calorie carb foods after six
This is an issue for me (and let’s face it, many of you guys, too). Carbs are my safety blanket, especially when I’m curled up on the couch watching Desperate Housewives or Grey’s Anatomy. Carbs eaten at night are more likely to go unused and could turn into fat. Bryan says we should stick to meats and veggies after 6 pm.

Avoid processed foods
This is all that good stuff in the center aisles at the grocery store: high-fructose corn syrup, MSG, white flour, blanched foods, processed sugar, processed sugar substitutes and soda. So all you Lean Cuisine lunch people need to Put The Box Down. I’m just as guilty of eating an energy bar instead of making a meal. This rule might take a little more work than the rest.

What are your “avoids”? How have you tweaked your diet? Has it worked?

Stay Stone Age slim in your suit

2009-10-05T08:11:00.000-07:00

I’ve never heard of an overweight caveman. Now whether it’s because they had to wear those terribly revealing loincloths (basically bikini season year-round), or because their careers involved clubs and rocks instead of charts and graphs, I can’t say for sure. What I do know is desk jobs don’t encourage a healthy lifestyle.

In a recent CareerBuilder.com survey, 49% of office workers said they gained weight at their current jobs, and 28% of those packed on more than 10 pounds.
But don’t fret. Women’s Health Magazine has come up with a bunch of tips on how to stay Stone Age slim in your suit.

Sweet Success One of the more interesting tips had to do with smell. Apparently, the key to weight loss success is a Glade plug-in. A group of overweight people who smelled sweet smells (green apple, peppermint, vanilla, or banana) when they were hungry lost an average of 30 pounds in 6 months.

Experts believe the scents suppressed rather than stimulated appetites. So grab some potpourri and see.

Go Green
Green isn’t just for Mother Nature. Grab a cup of green tea and you’ll improve your chances of losing weight. A study in the American Journal of Clinical Nutrition found people who drank oolong tea with green tea extract for three months lost 2.4 more pounds than people who drank just plain old oolong tea. Catechins, antioxidants found in green tea, may stimulate the body to burn calories and decrease fat.

Left-overs
This is a weird one, but it sounds kooky enough that it might just be true. Women’s Health says if you have a snack stash, keep it in a left-hand desk drawer. Researchers claim we're more likely to reach for things to the right of our field of vision.

Do you have any office tricks that work for you?

Awesome fall foods

2009-10-01T08:09:00.000-07:00

You're not a bear. And unless you're planning on hibernating in a cave all winter, there's no reason to gain that winter weight. But for some reason when the leaves start to turn, and the mornings get crisp, I just want to fill my belly with warm, comforting food. So here are a few fall foods that won’t make you fat:

Pumpkins:Eat your art out. Don’t just reserve these Jack ‘o Lanterns for your porch – they also go well on your plate. Pumpkins are full of fiber and low in calories. And you don’t have to carve the big orange thing to get the health benefits. Just pop open a can of pumpkin puree and put it in your muffin mix, soup, pancakes or bread. Or save the seeds when you’re carving your masterpiece. Cook them up and get a good dose of omega 3s, calcium and zinc. They’ve also been shown to lower cholesterol levels.

Vegetarian Chili: Load your chili with any bean you can find in your kitchen and enjoy a comforting dish that’s loaded with fiber – not to mention potassium, protein and iron. This will stick to your ribs without sticking to your a** as well.

Apples:Not only are apples a rich source of antioxidants, you can also get a workout picking them. Go for the classic apple pie, or try your hand at a low-fat apple bran muffin. Or make your own apple sauce and substitute it when recipes call for oil.

What other fall foods or recipes do you use to keep from packing on those hibernating pounds?

DNA diet

2009-09-28T07:49:00.000-07:00

I don’t mind skinny people. As long as they live off of celery, water and an occasional water chestnut. But when I catch them eating doughnuts and muffins in the conference room, I find myself glaring … a lot. It just doesn’t seem fair that some people can eat all they want and not gain a pound, while bread suction-cups itself to my behind when I walk past a bread basket!

A new test has come out that explains this injustice and may even help people manage their weight. The test, developed by Interleukin Genetics, checks for genetic factors that may be linked to weight gain , WBZ TV reported.

The in-home test calculates how much fat a person absorbs, how carbohydrates are metabolized and how a person responds to exercise. So you can find out what diet and exercise plan works best with your genetic makeup.

"It's not a magic diet,” Chief scientific officer Kenneth Kornman told WBZ. “It is, in fact, an indication, a very clear indication of how an individual's body works with certain foods and not with others.”The in-home DNA test is $149 and takes 7-10 days to process.

What do you think? Would you spend that much to be told you need to eat less and exercise more? Or are you one of those skinny people eating doughnuts?

Weight loss pain patch

2009-09-24T07:31:00.001-07:00

They’ve got them for smokers, Girl Scouts and ripped jeans. So why not a patch for weight loss?

That’s what plastic surgeon Dr. Nikolas Chugay thought. So he invented the Chugay Tongue Patch, which is sewn onto the tongue and makes eating food painful. (I wonder if it makes you talk funny, too.)

Since chewing solid foods will be “very difficult and painful” with this patch, patients are limited to a liquid diet. Which is all well and good if you follow a nutritional liquid diet, but my fat kid mentality would try to live off of ice cream, hot chocolate and frappes. (And then I’d wonder why I gained weight with this “miracle patch”!)

"I'd say the Chugay Tongue Patch is a daily reminder of how just because your physician has an M.D. behind their name it doesn't mean they're bright," obesity Dr. Yoni Freedhoff told the Sun Sentinel. "That a physician believes that 'doing no harm' involves promoting physical discomfort as the key to helping inspire long-term behavioral change in patients is truly depressing, both for his patients and for the profession."

So far a whopping 10 people have tried it and some have lost as much as 20 lbs in the first month. (No duh. If you can’t chew you probably won’t be able to ingest Doritos and donuts … unless you puréed them …)

I think I’d rather just hire a friend to pinch me every time I try to eat cake.

What do you think? Would you want wire mesh surgically applied to your tongue?

Conniving ice cream

2009-09-21T07:20:00.001-07:00

A new study shows some fats sabotage our brains and make us eat more, according to the LA Times.

Palmitic acid -- a saturated fat found in butter, cheese, ice cream, milk and beef – is one of the wiliest fats to do this. It tricks the body into ignoring hormones (leptin and insulin) that normally tell us when we’re full, so we keep eating. And the effects could last for up to 3 days. So indulging in some ice cream one day could cause you to overeat for several days.

They're totally plotting to make you fat. You can see it in their eyes.

“Our findings suggest that when you eat something high in fat, your brain gets 'hit' with the fatty acids, and you become resistant to insulin and leptin. Since you're not being told by the brain to stop eating, you overeat,” said Dr. Deborah Clegg, lead author of the study, which is published in the Journal of Clinical Investigation.

Yea. I don't think this will stop me from enjoying my oreo cookie ice cream, but maybe I'll be more aware about the sneak attack that's going on inside there.

What do you think? Have you noticed this happening to you at all?

Gin & Gym

2009-09-17T07:44:00.000-07:00

Never did I think my wine-stained teeth would be the mark of an athlete. But a new study published in American Journal of Health Promotion, says the more people drink, the more likely they are to exercise.

“Alcohol users not only exercised more than abstainers, but the differential actually increased with more drinking," said Michael French, a professor of health economics, according to USA Today.

Maybe that's not just water Serena's drinking.

For women, those who liked to “bend the elbow” exercised 7.2 minutes more a week than sober survey participants. I wonder how many are sauced up on the elliptical. That might be dangerous. But maybe a tipsy workout is where it’s at. You probably wouldn’t “feel the burn” as much. I think they’re onto something here.

What do you think? Does this sound right to you? Do you like rum AND running?

Trainer Tip of the Week

2009-09-14T08:08:00.000-07:00

The Biggest Loser trainer Jillian Michaels is with us again this week to share another slim-down secret.

“Always look for foods that are whole, meaning foods that came from the ground or had a mother. Then you'll get a healthy balance of protein, fat, and carbs throughout the day, and you’ll be getting the most nutrition for your calories!”

Sounds so simple, right? But American households spend 90% of their food budget on processed foods, according to Readers’ Digest.

Sticking to whole foods will help you avoid partially hydrogenated oils, artificial colorings, preservatives, flavor enhancers, sweeteners, salts, artificial flavors and trans fats.

Trans fats
Research shows trans fats cause 30,000-100,000 premature heart disease deaths in the US each year.

Replacing trans fats with good fats could cut your heart attack risk by a whopping 53%, according to RD.

But be careful. A food that claims to be trans fat free may in fact contain up to 0.5 grams of partially hydrogenated oils, a source of trans fats, according to WebMD.

Refined Grains
Studies show those who eat more whole grains have 20-30% less heart disease. But don’t take packaging at face value. WebMD warns a food that trumpets itself as containing whole grains may actually have more sugar than grains. To find the sugars, look for ingredients that end in the word ‘ose.’ Research suggests high-fructose corn syrup upsets the metabolism and raises the risk for heart disease and diabetes.

Salt
75% of the sodium we eat is hidden in processed foods. And too much salt raises your blood pressure. So stick to 1,500 milligrams of sodium per day – less than a teaspoon of salt.

So go to Mother Nature for your next meal. She knows what's good for us.

My major downfall is Cool Whip Free:

Ingredients: WATER, CORN SYRUP, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), HIGH FRUCTOSE CORN SYRUP, LESS THAN 2% OF SODIUM CASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH, XANTHAN AND GUAR GUMS, POLYSORBATE 60, POLYSORBATE 65, SORBITAN MONOSTEARATE, SODIUM HYDROXIDE, BETA CAROTENE (COLOR).

The first ingredient is water. That’s good … right??

What evil packaged food do you avoid?

Gym enjoyment genes

2009-09-10T07:53:00.000-07:00

I blame my parents for a lot of things: my poor eyesight, my Catholic guilt, my big nose. But several studies, cited in the LA Times, give me something else to blame on them: my level of fitness bliss.

The studies suggest you may enjoy exercising more because of your genes.

Don’t get me wrong. This doesn’t mean those without these magic genes don’t exercise, but it does explain why some people have a harder time hitting the gym.

"We all know people who can't sit still and we all know people who can't get off the couch," says J. Timothy Lightfoot, an exercise physiologist at the University of North Carolina.

A Swedish study found twice as many identical twins, who have the same exact genes, share exercise habits compared to fraternal twins, who only share half their genes.

"We now have more than 20 twin studies showing almost unanimously that [identical] twins are more alike in their physical activity than [fraternal] twins," said geneticist Claude Bouchard.

Not only are exercise habits linked to genes, workout enjoyment is also a major factor. A study of mice’s brains showed those that ran a lot got more pleasure out of it than regular mice. And human studies have also linked exercise frequency to dopamine.

What’s the point of all this? "Some day we could be giving people pills to make it more pleasurable to run,” said physiologist Theodore Garland at UC Riverside. I’m all for that. As it is I think the illustrious “runners high” is basically a spin on the Emperor's New Clothes, but maybe that’s just because I have the wrong genes.

What do you think?

Move over wheat, rye’s the new guy

2009-09-03T07:37:00.000-07:00

I remember watching the Golden Girls while chomping on a PB and fluff Wonderbread sandwich and slurping some whole milk. Then came Oprah, the Cabbage Soup diet and the wheat wave. I don’t know the year exactly, but it was right around the time I had finally mastered spreading the fluff without ripping my wonderful Wonderbread. Anyway, there’s a point to all of this. I swear.

So for a while, wheat was the newest thing since (yes I’m going there …) sliced bread. But now the tide is turning and there’s a new toast in town: rye.

A new Swedish study published in the Nutrition Journal says rye makes you feel full and causes you to eat less later on in the day compared to wheat bread. Authors of the study believe this is because rye is chock full of dietary fiber.

Rye bread has also been found to lower cholesterol and combat type 2 diabetes by keeping blood sugar in check. And it contains only a little fat.

So reach for rye if you want to feel fuller longer.

Just curious: What do you keep in your bread box?

Trainer Tip of the Week

2009-08-31T07:09:00.000-07:00

This week’s tip is brought to you by Gunnar Peterson, a celebrity trainer famous for buffing up the likes of Bruce Willis, Hugh Jackman, J. Lo and Angelina Jolie.

According to Peterson, a great way to lose weight is to hit the sack. No. I’m not talking boxing. “Sleep, sleep, sleep!” Peterson suggests. “Sleep reduces cortisol levels (or at least helps keep them lower), allows muscles to repair and grow, keeps the hunger hormone (ghrelin) in check, and helps keep your energy up so that you don’t snack for energy. Plus, it’s hard to eat bad stuff when you’re asleep…”

I know. It sounds like a tip that should be paired with the cookie diet, but there’s actually some science behind it.

Doctors say both the hormones leptin and ghrelin can influence our appetite. And studies show the production of both may be influenced by the amount of sleep we get, according to WebMD.

"When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Michael Breus, PhD, director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta, told WebMD.

According to a Sanford study, participants who slept less than eight hours a night had lower levels of leptin and higher levels of ghrelin, as well as more body fat. Those who slept the least amount weighed the most.

So don’t feel so guilty if you overslept and missed that morning run*. You were just fighting fat with a few extra Zs.

*Like I did this morning

On a side note – I'd like to get some feedback on how I'm doing here. Are you enjoying Weigh In? Getting any good tips? Anything you think I could do better or add? Have you taken some of my advice and lost (or gained!) weight? Let me know!

Why the thermostat is making you fat

2009-08-27T07:13:00.000-07:00

I’m always cold in restaurants and movie theatres. But little did I know the thermostat ismy eating enemy and restaurants are using it to thwart our weightloss efforts and make us order extra apps.

According to David Ludwig, professor of pediatrics at Harvard, people eat more when they’re colder.

“Your metabolism drops when it's time to eat, and eating warms you up," Ludwig explains. "Heat is a satiety signal."

So next time you’re headed out to eat, grab a sweater or two to defend against those wily restaurants.

Trainer Tip of the Week

2009-08-24T07:40:00.001-07:00

This week’s trainer tip comes from LA celebrity trainer Patrick Murphy, who has worked with the likes of Eva Longoria and Mario Lopez*.

Murphy says:
“Sitting at your desk? You can still be physically productive. Draw-in your abs towards your spine and hold for 5 seconds to equal 1 abdominal crunch.”

Granted you probably won’t get Mario’s abs, but every little bit helps. Makes sense. I eat at my desk, shop at my desk, make important phone calls** at my desk, oh yea, and I work at my desk, too. So why can’t I workout at my desk?

Here are some other work workouts you can try:

-- Take the stairs. I know. This is old news. But let's make it more tangible for you. You can burn about 40 calories in just 5 minutes on the stairs. That’s almost an Oreo cookie (55 calories)!

-- While sitting in your chair, stick one leg out straight and hold for 5 seconds; then lower your foot so it hovers over the floor and hold for several seconds. Do each leg 15 times. Sounds easy, but you’ll be feeling it by the end.

-- Put your hands on your chair arms and lift yourself off the chair. Hold it for a few seconds. Do this 15 times.

-- Grab your desk and slowly push your chair back until your head is between your arms. Then slowly pull yourself back in. Do this 15 times.

-- Stand up and place your hands on your desk. Walk backward, then do push-ups against the desk. Repeat 15 times.

-- Sit up and turn your head to the left and your torso to the right, and hold. Repeat 15 times.

-- Try to get your shoulder blades together. Hold, and then relax.

-- My all-time favorite is the butt workout. No one will know you’re working on your J.Lo bum while on a conference call. Now: Tighten your buttocks and hooooooold, and then relax. Repeat 15 times.

If you’d rather not get weird looks from coworkers, just take it outside. Go for a walk at lunch. You’ll burn about 100 calories per mile. (If you walk 2 miles at lunch you’ll burn off that glazed donut you ate at the morning meeting!)

How do you fit workouts in your work day?

* Which I take to mean that I’ll look like Eva if I do what he tells me to.
**to my mother

Sites I'm obsessed with

2009-08-20T07:51:00.000-07:00

So I was poking around some of my favorite sites, looking for inspiration for a new post, when I thought “Why not cut out the middle (wo)man and just show you some of my daily site stops?” So here it goes.

Hungry Girl
Awesome cooking tips to concoct low-calorie cocktails, healthy junk food and tasty guilt-free meals.

SparkPeople
I use this site to track my food intake and workouts. It’s a great, easy way to count calories and make sure you’re eating enough protein. Oh, and it’s free!

Women’s/Men’s Health:
This is by far one of the best health magazines out there. It’s got a great mix of valuable health tips, light lifestyle tid-bits and workout guides. There’s something in it for everyone, and the info isn’t too dense or too fluffy.

CalorieKing
Whether you want to know the calorie count in cake or cabernet, this site has a massive food data base, and it’s easy to use.

Weight Watchers
Weight Watchers is a great source even if you’re not a member. It’s got recipes, dining out tips, blogs and motivating success stories. I just love reading about other people who have been in my plus-sized shoes and lost the weight.

Fatfree Vegan Kitchen
This blogger makes healthy food look delicious! I’m not going to lie, I haven’t really cooked many of the recipes on here, but I’ve drooled a lot and have tried her Tofu Coconut Cookies. I’m dying to try her Fat-Free Mini Donuts!

Up in Alaska
Jill Homer is a truly inspiring woman. She’s a hardcore endurance cyclist who talks like she’s just a girl on a bike. Her pictures alone are worth the visit, but you can also read about her recent journey on the Great Divide Race from Canada to Mexico.

Fat Cyclist

“Fatty,” aka Elden, is a middle-aged biker who started blogging to shame himself into losing weight and ended up taking on the fight against cancer when his late wife was diagnosed with metastatic breast cancer. Inspiring and entertaining at the same time.

So that’s what I’ve got. What health sites do you have bookmarked?

Coffee controversy

2009-08-17T07:51:00.000-07:00

It seems new studies come out all the time contradicting each other. Some say coffee is good for you and helps promote weight loss, others say it’s bad and makes you fat. But a new study just out takes the cake – it says coffee is both good AND bad for you. Thanks, guys. I’m so glad you cleared that up for us.

The study of more than 50,000 people, published in the Journal of Headache Pain, found caffeine both causes and prevents headaches.
According to the Norwegian scientists, people who drink lots of caffeine every day are more likely to have occasional headaches, while those who consume small amounts of caffeine have chronic headaches, which occur 14 or more days each month. So, if you have occasional headaches you should to try cutting back on the juice, and if you suffer from chronic headaches pop on over to Starbucks and grab a Venti Americano.

How much coffee (caffeine) do you drink? Think it has any effect on your headaches?

Why exercise might be making us fat

2009-08-13T07:45:00.000-07:00

I usually exercise 7 days a week. I know. Experts recommend a day of rest, but I’ve gotten into a routine that makes me feel guilty if I don’t set my alarm for 6. Why do I do this? Partly because I like how I feel after an 8-mile run, but mainly to lose weight. Has it worked? Not so much. I lost a lot* of weight several years ago, but those last 5 … 10 … sometimes 15 pounds just won’t go away and no amount of crunches, lunges or planks seem to scare them off. And I don’t know why. Or at least I didn’t know until I read a recent article in Time magazine.

According to Time, my obsessive exercising is either making me hungrier or making me think I deserve that Ding Dong. (Oh, Time, you know me so well!) Either way, I’m eating more calories than I burn, negating those early morning workouts. And it’s not just me!

More than 45 million Americans spend $19 billion a year on gym memberships, and 57% of Americans say they exercise regularly, according to a major study in 2000. But we’re all still fat. A third of Americans are obese, and another third are overweight. That math doesn’t match up.

A recent study took 464 overweight women who didn't regularly exercise and put them in 4 groups. Three groups worked out with a personal trainer for 72 minutes, 136 minutes and 194 minutes a week. The fourth group maintained their usual workout routines. Everyone was told to eat what they normally eat.

Six months later, all the women lost weight. But those who worked with a personal trainer for several days a week didn’t lose much more weight than those who did nothing. And some of the women actually gained weight (10+ pounds each!). Scientists call this the compensation factor. The women ate more than they did before they started working out – either the exercise made them hungry or they felt they deserved a reward.

That’s not to say we should hit the snooze and skip the gym. Exercising significantly lowers the risk of cancer, diabetes and many other illnesses. And it still feels good. We just have to work on working out our willpower.

So what’s your post-workout reward? Mine would be a honey wheat bagel with (extra) honey walnut cream cheese! ... I should probably work on that.

*over 100 lbs

Manipulate your metabolism

2009-08-10T07:22:00.000-07:00

Sometimes it’s easier to focus on one or two specific things rather than change your whole diet/life/decor. So I’ve compiled a few unusual tricks to amp up your weight loss or just make you feel more energetic.

Put ice in it
Researchers have found people who drank 8-12 glasses of ice-cold water a day had higher metabolic rates than those who only drank 4 glasses – possibly because your body burns a few calories heating the cold water to your body temperature.

Sleep more
You don't expect this to be a weight-loss tip, but when you don’t get enough sleep, it messes with the hormones that regulate appetite. Researchers found people who sleep less than 7.5 hours a night gain weight.

Think we could kill two calories with one stone by sleeping on ice? Just a thought.

Ditch the juice
Don't let OJ dupe you. Just because it comes from a fruit, doesn’t make it healthy. According to the Examiner, a glass of OJ has the same amount of sugar as a glass of Pepsi. (We knew it wasn't great for us, but equal to a Pepsi? Ouch.) It takes 5 oranges to make one 8 oz. glass of OJ. Plus all the fruit’s vitamins are lost in the process.

Do you have any easy tips to cut calories or increase your metabolism? Don't hold out on us.

Previous Post: Trainer Tip of the Week

Trainer Tip of the Week

2009-08-03T08:43:00.000-07:00

Few things scare me: Snakes, The Hills Have Eyes, sky diving and Jillian Michaels. If you’ve seen any episode of The Biggest Loser you know her as the tough trainer with chiseled arms and an intimidating tone. But she's good at her job and being scared skinny isn’t the worst thing in the world – as many of The Biggest Loser contestants can attest to.

Jillian is joining us today with a tip on getting in shape:

“Intensity is what is going to get you to your fitness goals. You should work at 85 percent of your maximum heart rate to burn the most calories in the shortest possible time,” Jillian suggests.

You won’t burn enough calories if you train below your target heart rate, but if you work out too hard you’ll start burning calories anaerobically, meaning inefficiently.

Don’t know how to measure your intensity? Sparkpeople.com has a great reference guide for this.

Maximum heart rate
To find your maximum heart rate, take your age, subtract it from 220 and the number you’re left with is your maximum heart rate. So for me, being 27, my maximum heart rate should be 193. And 85% of my maximum heart rate would be 164 beats per minute. If you’re 50 years old, your maximum heart rate would be 220 – 50 = 170, so 85% of your maximum heart rate would be 144 beats per minute.

This is something you’d have to work up to. Don’t expect – or try – to join a gym and hit a high heart rate on day 1.

Talk Test
But you don’t always need numbers to calculate how hard you’re working out. There’s also the very scientific method called the Talk Test. Now this is very complicated, so you may want to write this down: If you can sing or gab comfortably you’re not working out hard enough. Conversely, if you’re channeling a cave man and can only say one word at a time, you’re working out too hard. You should be able to speak, but not carry on a conversation.

Duration
Try to maintain this intensity for at least 20 minutes, 3-5 days a week. If you’ve just ditched your sweat pants to sweat in spandex, I’d suggest not paying any attention to what I just told you. Set your own pace at first. Worrying too much about numbers and heart rates may be overwhelming and drive you right back to the Ding Dongs. But after you’ve got a routine going, amp up your intensity to get the biggest bang for your buck.

Previous Post: Diets are a drag

Diets are a drag

2009-07-30T09:23:00.000-07:00

It's just a fact. No one enjoys going on a diet. And salads and celery do not – in any way – stack up to cake and cookies. Anyone who says otherwise is either lying or … well, lying.

But not everyone needs to overhaul their intake. Sometimes all it takes is some tweaking. So here are some simple ways to trick yourself into eating healthier (stolen from Women’s Health).

– Cut your pancakes with cornmeal to add extra fiber and magnesium. Replace ¼ cup of flour with ¼ cup of cornmeal.

– Boil your peanuts. I know, it sounds kind of crazy. But researchers have found that boiled peanuts have four times more antioxidants than dry or roasted peanuts.
– Grab blue corn tortillas next time you’re making nachos or fajitas. Researchers have found tortillas made from blue corn have a lower glycemic load than white corn tortillas, so your blood sugar won’t rise as quickly. They also have more protein and less starch.

– Spice up your life. Scientists found overweight people have a better chance of losing weight after having a meal with chile peppers than after one that’s bland.
– Add oregano … to anything. One tablespoon of fresh oregano has the same amount of antioxidants as an apple.

– Beef up your burger … with vegetables. Before you toss that paddy on the grill, scoop out a hole in it and fill it with veggies. This will trick you into thinking you’re eating a massive meal when you’re really only eating your recommended serving of beef, which is 3 ounces.

– Add oil to a warm skillet. Cold oil tends to soak into meats and vegetables, so you’ll eat more fat.

– Opt for softer cheeses like goat, feta, and ricotta because they're about a third lower in fat and calories than harder cheeses.

Do you have any tricks of the trade?

For more tips on healthy eating check out Women’s Health.

Previous Post: Trainer Tip of the Week

Trainer Tip of the Week

2009-07-27T08:24:00.000-07:00

This week’s tip is brought to you by Gunnar Peterson*, a celebrity trainer famous for buffing up the likes of Bruce Willis, Hugh Jackman, J. Lo and Angelina Jolie.

According to Peterson, you should “mix up your cardio for different results and to keep it interesting so that you’ll go longer and do more. Change your intensity, duration, music, and whether you do it before or after your strength training. You’ll be happy you did.”

If you do the same workout every day, every week, your body will get used to it. Changing things up will create change in your body while also preventing injuries. Plus, you won’t get bored.

Buy a new exercise DVD, sign up for a spin class or change up reps and weights. The summer is the perfect time to get outside and mix things up. I recently joined a boot camp and every week we have a different workout. It helps me push myself harder than I would by myself. Plus I get to be outside after a long day confined to a cubicle.

What’s your favorite workout?

*According to an interview in Glamour, Peterson hasn’t always been the fitness guru he is today. He used to be a fat kid. “My mom sent me to Weight Watchers meetings in Houston, Texas, when I was 10 years old.” For some reason that makes me trust him more.

Previous Post: Atkins with a veggie twist