The Secrets of Skinny Chicks

Despite my greatest efforts, it caught up to me: the dreaded freshman fifteen. I can’t truthfully say I don’t know how I got to this point. I know exactly how it happened, late nights studying, little sleep, little exercise, lots of potato chips. I should have seen it coming, but I preferred to live in denial. No more. I’m taking a stand. If I allow weight gain and unhealthy choices to become a habitual part of my life now, I may never regain control.

I recently posted about the experience I’ve had with my personal trainer. Although having a trainer is not the cure-all for my weight loss problems, I’ve learned a lot from my trainer about how to work out to achieve my goals. I’ve decided that the key to reaching any goal is a solid understanding of what it will take to accomplish it. So I’m taking matters into my own hands and learning as much as I can about what truly makes a healthy lifestyle.

I’m currently reading a book titled The Secrets of Skinny Chicks by Karen Bridson. From the title you may assume that this is a how-to guide promoting all the unhealthy dirty secrets of the Hollywood starlets we see melting away on the covers of the tabloids or a list of the top twenty diet pills on the market. Well, you assumed wrong. The Secrets of Skinny Chicks provides an honest look at what it takes “…to feel great in your favorite jeans- when it doesn’t come naturally.” Bridson puts a fresh spin on the old classic you’ve got to work hard for what you want. She’s smart and funny and lays in all out on the table in her first few chapters. She immediately lets readers know that this is a book about creating a healthy lifestyle; eating disorders and diet pills are not a part of the plan.

Bridson breaks down the eating and exercise habits of twenty “skinny chicks”, real women with real jobs who have to work hard day for the bodies that others so desperately covet. She was adamant not to interview any women to whom weight loss comes easy because 99% of us don’t have a high metabolism nor can we eat whatever we want and not gain a pound. She then gives readers the 50 secrets of skinny chicks with a breakdown of how to make them happen in your life. Bridson is truthful and motivating and turns weight loss into a formula anyone can understand. This is a book for real women who want to make a change in their lives and I highly recommend it.

Why Eat Pumpkins?

So not only does Halloween make me think of costumes and candy like my last post said, but it also makes me think of pumpkins. Jack O’ Lanterns and pumpkin pie. Sometimes when I’m carving out a pumpkin, it’s strange to think that the stuff that I’m carving into is what ends up in my pie. But it’s oh so good!

I know what you’re thinking, pie…high calorie, delicious but fattening, and a cause for extra workouts. However, this is not necessarily the case. Pumpkins are actually really good for you.
Here are some stats on what's in one cup of pumpkin puree:


Calories: 80
Carbohydrates: 19 gram
Cholesterol: 0
Fat: less than 1 gram
Potassium: 588 milligrams
Protein: 2.4 grams
Vitamin A: 310% of RDA
Vitamin C: 20% of RDA


Also, did you know that pumpkins are actually up to 90 % water and that they are full of fiber?
Pumpkin seeds are good for you too. They are packed full of minerals and may help protect against prostate cancer and osteoporosis. ¼ cup of seeds contains 1.5 grams of fiber and about 5 grams of carbohydrates.


Pumpkins are really easy to cook too and there are many recipes that contain pumpkin other than pumpkin pie. Check out some of these recipes and see which pumpkin dish you like best!

By myself

I thought that hiring a personal trainer would solve all of my weight loss problems. Put a Band-Aid on the fact that I love to eat and hate to exercise. Money solves everything right? Wrong. Just because I’m paying someone to teach me how to exercise doesn’t mean that I ultimately will. Over the past few weeks, the most important thing I have learned is that anything worth having is worth working for. Exercise, like almost everything else in life, requires 100% hard work 99% of the time (you’ve got to have fun once in a while, right?)

I’ve come to the realization that any change I want to make in myself has to come from within. I recently read about the power of setting goals. I read the story of a man who lost over 200 pounds and it all started with a new year’s resolution. He said suggested something that I feel is very important, writing down your goals. Simply wanting to do something is not enough. It’s a dream, a desire. Putting it on paper gives it power.

So, I’ve decided to reassess my plan. Because what I’m doing just isn’t working. I started by writing a letter to myself, a list of my goals and how I’m going to accomplish them. It’s something I can put away and get out whenever I’m feeling like I just can’t go anymore. In the end, I’ve learned that self motivation is the strongest weapon I have.

Who is the blame?

Who is the blame for your weight gains you or your parents? Let me make this easy for you. According to the done by Eric Stice Ph.D., of the University of Texas at Austin it is both you and your parent.

Stice and the researchers from Stanford university of medicine in there study found that adolescences who turn to drugs, vomiting or an extreme dieting to loss weight are sating the foundation for weight gain .are you one of these people? If then the blame is on. The possible reason for that, they say, is that adolescences who are extremely dieting may have thought they where decreasing there caloric in take when it is not true. Reason “many people who are dieting are already over consuming,” says Stice. “They aren’t dieting effectively enough to make up for the overconsumption.”

The general point here is that, certain weight control behaviors may actually contribute to more gain than other obvious behaviors .so save the “But “and watch your dieting method .
Do you have an over weight parent and are you likely to become over weight? All right, this might be the one you want to here then. According to the psychologist Eric Stice PhD. Adolescents who have obese parents are more likely to become obese. This is true for both for both biological and non-biological parents.

The very obvious reason for this, according to the findings of the study is “combination of genetics “and the other is an environmental factors that influence obesity.

Now that you have the blame for it, wither it is you or your parent in your particular case, what are you going to do about it?

Resource: The American psychological Association (A PA) public Affairs.

A Healthier Halloween

It’s so exciting to see the leaves change to brilliant colors, and finally the weather feels like fall. I can’t believe it, but in my home town, we are actually supposed to have a hard frost tonight! And with this time of year comes one of the most fun holidays, Halloween.

Last night, I was sitting with my family watching our traditional Halloween cartoon, “The Great Pumpkin Charlie Brown”. If you have never seen it, I strongly encourage you too. It’s so cute and really gets me into the Halloween spirit. One of the best things is that this cartoon means that my family and I are going to actually take time out of our busy lives and eat popcorn and candy corns together. What could be better?

Watching this cartoon got me thinking about how unhealthy Halloween is for me though. Even though I’m too old for trick or treating, that definitely doesn’t keep me from eating candy. I love the mini candy bars, especially Snickers, or my personal Halloween favorite, Smarties. Of course, I can’t pass up all the ghoulish deserts and treats at the Halloween parties I attend. All this food talk is already making me feel like I should work out!

Luckily, we don’t have to compensate our over eating by working out more than normal if we use some common sense about eating. Here are a few tips.

To help your body balance all the sugar and fat intake from candy and desserts, eat lots of fruits and vegetable for breakfast and lunch.

If you’re at a Halloween party or you have that whole bag of mini candy bars sitting in front of you, eat in moderation. Even though it’s tempting, eat only one mini bar at a time and dry to limit yourself to, at most, 3 a day. If you are having a lot of trouble with temptation, make sure the candy is out of sight and try to keep yourself busy so you don’t have to dream about eating it. When you go to a party, don’t pile up your plate. Only get as much as you know you can eat without feeling too full.

Drink a lot of water to make up for the sugary drinks that are always at parties such as punch or pop. Drinking a lot of water will also help keep your body hydrated if you are doing a lot of dancing or running from scary people, depending on your situation.

So don’t let your workout keep you from releasing your wild side and dressing up like a crazy person. After all, Halloween is the only time of the year that you can dress up in anything you want and still be considered normal the next day.

Happy Halloween!

Lowfat Nachos Óle!

The hardest part about losing weight for me is giving up all the good food. In my family, whenever we get together there’s always good food, and plenty of it. For many people, food and celebration go hand in hand. Think about it, when you get together with friends what do you do? Go out to dinner, go to the movies (where there’s inevitably popcorn swimming in butter and gallon-sized sodas), or even just order a pizza and talk. No matter what you do, food is usually involved. It’s a fact. Humans need food to survive. But how do you stay healthy without sacrificing the yum factor.

When my friends and I get together we love to go out for Mexican food. I love food from south of the border because it’s packed full of flavor, and unfortunately, calories. But I don’t want to give up a girl’s night tradition! So, I did a little digging. It turns out the internet is full of delicious recipes that turn comfort food into health food (or at least health-ier food). I found a great recipe for low calorie nacho cheese.

Ingredients
4 oz. light vanilla soymilk 3 oz. fat-free cheddar cheese 2 wedges The Laughing Cow cheese, Light Original Swiss 2 tbsp. fat-free cream cheese

Directions

Place all ingredients in a saucepan and heat stovetop at low-medium heat. Stirring frequently, heat until cheeses have melted and sauce is well mixed and hot. Instead of going out to eat, melt your own cheese and have a fiesta at home. Pair it with some low fat tortilla chips and Óle! you’ve got yourself a party. So go ahead! Stuff yourself until you just can’t eat another bite. With only 50 calories and 1 g of fat per serving (approx. 2 tbsp). This is one gooey, tasty tradition I will definitely be starting with my friends.

Energy Drinks

I have spent the last month slowly replacing my blood stream with Mountain Dew.

Yes, I confess to replacing sleep with caffeine. That’s not uncommon; coffee drinkers have been doing it for years. Now the market for energy drinks in America is thriving, which is especially obvious on a college campus. Monster, Full Throttle, Red Bull, Mountain Dew…it’s the Super Coffee of the 21st century. Hyper-caffeination in 12 ounces. As far as my mother knows, I don’t drink energy drinks (yes, there’s a lot my mother doesn’t know about me). She says that they’re bad for your heart. As usual, I ignore her and chug my liquid caffeine concentrate.

Last week, my friend had a couple of tests. You know what that means…no sleep, full attention to studying, using the last fiber of energy, which leads to the energy drink. After 3 days and lots and lots of Red Bull, he started shaking. OK, not really shaking, but he was trembling. We were laughing at him trying to write because his hand was shaking so badly. He said he felt funny,like his heart was racing in overdrive. It wasn't scary, we weren't trying to get him to PUSH or anything, but he couldn't control himself. The only possible source we could figure for his reaction was that he had consumed an awful lot of energy drinks, and it was making his system race uncontrollably.

The average cup of coffee has 7.13 mg/oz of caffeine. That's a lot, enough to get most of America to use it to jumpstart their morning. A Red Bull has 9.64 mg/oz. Monster has 10.00 mg/oz. Full Throttle has 9.00 mg/oz, while Fuel Cell has 90.00 mg/oz. That's an awful big kick to your system. Every once in a while, that might be OK, but most people who drink them chug them like water. Caffeine speeds up your body's normal functions, but your body also adjusts to it. The more often you drink caffeine, the more you have to drink to feel the effects. So for the people who chug religiously, their systems are in a constant state of hyperactivity.

Like I said, the energy drink market is on a rise in America. I think in a few years, we will start to see the effects of it. We'll see the people who thrived on energy drinks versus those who didn't, and there will be a definitive difference between the two groups.

Dangers of the Sun

Cold weather is on its way. But before you bundle up to face the cold, don’t forget the most important layer, sunscreen! With the summer sun gone, you may not think that sunscreen is important anymore. However, with more than 1.6 million Americans diagnosed with skin cancer every year, it’s key to wear sunscreen year round. Even during cold weather, we are subjected to harmful rays that can reflect off snow and other surfaces and cause long-term skin damage.

It seems like all light is the same, but it’s not! UVB light rays are responsible for those nasty summer sunburns. But don’t let yourself fall into a false sense of security when the heat of summer fades away. Although, UVB rays aren’t as strong as the weather cools, we are subjected to UVA lights year round. These rays are responsible for skin cancer and premature aging. Skin protection is critical to keep your skin looking younger, longer. As the skin cancer epidemic continues to grow, many cosmetic companies are working to makes skin protection a part of life rather than a hassle. Buy foundation or lotions with an SPF of at least 15 to keep your face looking beautiful and fresh. Avoid glossy lip glosses with little pigmentation. These simply work as oil directing damaging UV rays to the lips.

If the risk of looking wrinkled and old at a young age is not enough reason to protect your skin from the sun, think about the health risks.

• According to the American Skin Cancer Foundation, skin cancer is the most common form of cancer in the United States.
• One in 5 Americans and one in 3 Caucasians will develop skin cancer in the course of a lifetime.
• More than 90 percent of all skin cancers are caused by sun exposure.
• A person's risk for skin cancer doubles if he or she has had five or more sunburns.

The pressures of young Hollywood lead many to believe that tan is beautiful. A golden glow may be tempting, but is it worth the risk of looking like leather face a few years down the road? To stay young, healthy, and beautiful for life, avoid tanning beds, use a daily sunscreen of SPF 30 or higher (and reapply often), and incorporate skin protection into your daily regimen. So, enjoy the sun--safely!

The Pomegranate Craze

What’s with this pomegranate craze? It seems like this bright red fruit is popping up all over the place in fruit juices, health drinks, and health foods. Where did they come from?

Pomegranates originated in Eastern Europe and have now spread to the Mediterranean and the US. A juicy pulp and many seeds are contained in this apple-size fruit. It has been known since ancient times to have healing power and was considered to be a fruit of longevity and invincibility, and symbolized coming back from the dead. The reasoning behind these beliefs is unknown, but there is scientific evidence today that proves the health benefits of these popular fruits.

The reason that pomegranate juice is so healthy is that it is filled with antioxidants, more so than any other fruit juice. Many studies have proved that antioxidants help prevent cancer by destroying free-radicals in our bodies, but a recent study proved that they also prevent medical conditions such as fatty deposits clogging arteries, other forms of heart disease, and strokes.

I usually drink pomegranate juice in a mixture with tea. It has an unusual sweet-tart flavor that is actually quite refreshing. You can either buy this mixture in stores or try a recipe for yourself. Here it is.

Pomegranate Punch

Ingredients:
1/2 cup pomegranate juice
1/2 cup orange juice (the freshly squeezed type, if available)
1/2 cup diet grapefruit juice soda (or diet lemon lime soda)

Preparation:
Add all ingredients to a large glass and stir.
Add ice as desired and serve.
Yield:1 serving

Why do we gain weight?

Are you that person who spent two hours a day three times a week working and eat nothing but a salad but still gain weight or never loss a noting? Or are you that person who has a friend or relative who eat so much of every thing and never gain weight?

It is very clear that the reason one person gains weight is because of an energy imbalance. And simply in the language of math; weight gain equals to calorie eaten minus calorie burned. When we see this simple linear equation, we would probably say “in that case in order to loss Weight we need to eat less calorie or burn more calories.” Well, in theory it is very well true but not every ones biology and metabolism is similar. Some are resistant to gain weight others aren’t.

According to a study done by Jeff Horowiz an assistant professor of Kinesiology at the University of Michigan; a person with high level of growth in hormone is resistant to gaining weight. The reverse is also true. Horowiz state that the reason hormone helps to resist weight gain is because it increase the activity of body Process which leads to a larger distribution of energy through out the body.

The thing is, although regular exercise helps to increase hormone growth, as we age this voluble part of body process decrease.

Also we can hold our body metabolism accountable for our body weight gain. There are other two more main reasons that are accountable too. Like our environment. To we live in a society who values speed and efficiency; there for a lot of things are not manually monitored and they require less effort. For instances how many of us use the stairs when the elevator is next to it, or how many of us walk on the escalator rather than standing on it and how many of us wake to the TV rather than use the remote control. Perhaps not many of us, the point is unless we make time to exercises, we are not burning in our day to day activities. The other main reason is our life style; what we eat and drink and how active we are. Even if this factor is not an immediate factor, it leads to a gradual weight gain.

Source: University Of Michigan

A Chocolate Lover's Dream

My name is Linn. And I am a chocoholic
Trying to eat healthy is hard. Especially when you have a sweet tooth like mine. Put anything chocolate in front of me and I’m going to have a hell of a time trying to resist. So I wonder, is chocolate really that bad for you? Well, no one can deny chocolate isn’t the quintessential “diet food.” The sugar and calories in this delicious treat aren’t exactly waist-line friendly. However, chocolate is packed full of other health benefits.
Chocolate, which dates back to the Aztecs, is still somewhat of a mystery. Scientist all over are continuing to discover more and more benefits hidden in the over three hundred chemicals that make up chocolate. We already know that this sweet treat contains endorphins that make you happy and serotonin, a common anti-depressant. Maybe that’s why I dream about a giant chocolate bar after a bad day.
Chocolate has gotten a bad rap in the past. Luckily for us chocoholics, however, scientists have proven many of these myths for be false. No matter what your mother told you, chocolate does not cause acne or cause cavities. Although chocolate contains sugar, it also have properties that work against sugar's tendency to produce the oral bacteria that eventually leads to dental decay. In fact, researchers at the Eastman Dental Center in Rochester, New York, have proven that chocolate is one of the foods least likely to cause tooth decay because it contains phosphorous and many other minerals.
A recent study by Holland's National Institute of Public Health and Environment, has actually proven that chocolate contains four times as many antioxidants as green tea. So next time you’re craving chocolate, indulge a little. Hey, it’s good for you.

Acroyoga….Seriously?

I was reading in SHAPE magazine today, and I’ll tell you what, the yoga people are so creative! Acroyoga, a new type of exercise, is a mixture between acrobatics and yoga where two people come together to perform balancing acts. The partners switch roles acting as the base and the flyer which means that one person lays on the ground, and the other person balances on their partners feet.

Ok, seriously, how realistic is this for everyday life? First of all, you need to find a strong partner that can hold up your body, and you have to be strong enough to hold up your partner. Being a female, the only person strong enough to hold me up with their feet is probably a guy, but what guy would be willing to do something like this? A boyfriend maybe? Actually, I think this could be a scenario to use to get your boyfriend to break up with you, something like the movie “How to Lose a Guy in 10 Days.”

Then there’s the problem of you being the base and the guy being the flyer. Yeah…. about that. So who’s going to call 911 first when he falls and breaks my face? And how do you even get up into those positions? Someone please explain. To me, yeah these picture look cool like the circus and everything, but they should read "DON'T TRY THIS AT HOME!"

I could be wrong, but I’m pretty sure this is one of the dumbest/unrealistic exercising ideas I’ve ever seen.

What's Your Reason?

It seems like so many times during the day I’m eating. Of course I eat 3 full meals a day and then snacks, but I have to ask myself why I eat so much.

There are many factors that cause us to eat. Most of the time it’s hunger, emotion or mood, or feelings of needing to eat less. These moods can cause us to form habits that are unnecessary and harmful to our bodies such as emotional eating, mindless eating, snacking on high-calorie/low nutrition foods, skipping meals, and waiting too long between meals.

Some people skip meals, especially breakfast, thinking that they are eating less during the day and therefore are losing weight. In reality, by skipping a meal, your body metabolism slows, and you finally become so hungry by the next meal, you over eat. By the time the meal is finished, you have eaten enough for two people! Not so good for your body, and it completely defeats the purpose of skipping a meal in the first place. I have found this to be true about myself . Then, I become really frustrated.

Also, I know that I mindlessly eat which is very frustrating. If I’m bored, tired, or sad, I usually grab a snack and not a healthy one. A handful of M&M’s or a small bag of chips, and it goes right to my hips. Luckily, I recognize that this is a problem for me, and now I can control it or at least eat something healthy like grapes or an apple.

But sometimes, it’s hard to tell if you have developed a bad habit. Try to evaluate your eating habits and the way you feel when you eat. A good way to do this is by writing a food journal and recording everything you eat. Looking at everything that makes it to you mouth throughout the day really makes you think about how much goes in.

When I find myself eyeing another cookie, I think back to what I’ve already eating that day and figure out if I’m actually hungry or if the cookie just looks good. From there, I make my decision whether I really need it or not, and almost always, the answer is no. So check yourself, you may even decide to change your eating habits and be rewarded by shedding a few pounds!

The Buddy System Effect

As a naturally lazy person, staying fit is sometimes an issue for me. To be precise, staying motivated to stay fit is an issue for me. I have never got what the fun people get in working out was. I can understand people who play basketball or soccer or some other sport for fun to stay fit, but people who go to the gym just to sit around and lift weights blow my mind. That’s exactly why I won’t voluntarily drag myself to work out when there’s a perfectly good bag of cookies available.

My lazy tendencies never presented themselves until I stopped training competitively. Yes, of course, I loved the off-seasons I had, but they were never long enough that I had to force myself to train. I never knew I was lazy; I thought I was just enjoying my free time. There was always a team around me, and I always had an obligation to run, whether I wanted to or not, whether those cookies were around or not. It was never a choice, and I didn’t think I had a problem with self-motivation.

Then I stopped training and competing. Then staying fit became an option. Running at the crack of dawn, sweaty t-shirts, and sore legs…it all became optional. I vowed to myself that I wouldn’t stop running completely, but it became harder and harder for me to drag myself out. Running 5 times a week became 4, then 2, then every Wednesday, then just every other Wednesday…

The solution? I got a running buddy. And I got back into shape.

See, my team had kept me running and in shape, because I knew that I had to be there everyday. It wasn’t free time; it wasn’t optional. I had no choice. It was one of my obligations. I had made a commitment to run everyday, so I stuck to it because I was stuck with it. The running buddy had the same effect. If I agreed to a run the next day, then I was stuck with it. I had made a commitment, and the buddy made me stick to it. If I had just told myself that I was going to run the next day, by the time the next day came around, I’d probably have talked myself out of it and remained in my comfortable position asleep, not feeling any worse for lying to myself. That extra accountability the running buddy provided was perfect. I’d feel bad for breaking a running date, ensuring that I’d make the next one.

I’d advise anyone who wants to get into shape to get a workout partner. Then working out becomes a bit more of a duty, forcing you to get yourself out there and do it. They’re especially useful coming back from a break (especially with those Christmas holiday pounds), when you’ve changed your routine for a while. The accountability is a big motivator, and you are WAY more likely to stick to it if you have someone there with you.

No Pain, No Gain?

After a grueling night in the gym, I woke up this morning to aches and pains in muscles I didn’t even know existed. As I was shuffling around my room like a ninety year-old woman, I wondered, should I being feeling this way?

Here’s the facts:

Soreness is natural.
When you exert your muscles in any way, whether it’s in the gym or simply doing everyday housework, tiny tears form in your muscle tissue. It sounds bad, but it happens every day. Your body responds by repairing these microscopic tears and building stronger muscle tissue in its place. This is how athletes build muscle mass.

You can help prevent muscle soreness.

1. Stretching before working out is an important way to prevent muscle injury. Loose muscle
are more pliable and less likely to tear.

2. Warm up and Cool down!!

3. Stay hydrated.

4. It’s also important to create a workout plan before you go to the gym. Working specific
muscle groups on an alternating schedule gives your body more time to repair itself.

Here’s an example:
Monday-Upper Body
Tuesday-Lower Body
Wednesday-Abs and core training
Thursday- Upper Body
Friday- Lower Body

Giving your muscles one or two days to rest will help build stronger muscles without the risk of overexertion. And as an added bonus, it keeps working out interesting. I know how easy it is it get bored without your workout routine.

5. Don’t forget that stretching after a workout is just as important. During a hard workout,
lactic acid builds up in your muscles. In short, your body responds to a lack of oxygen by
producing a chemical which unfortunately has the nasty side effect of causing sore muscles.
Stretching helps push the acid through your muscles and release some of the pain.

Often times, however, sore muscles simply cannot be prevented. Icing the pained area and taking an anti-inflammatory such as Tylenol can help reduce discomfort and get you moving again. For a complete list of tips on how to get rid of sore muscles visit the linked page. And please post your own ideas, my aching muscles will thank you.

My dog ate my gym socks

Ok, I’ll admit it!! I’ve been slacking.

Fall Break at my school caused me to miss meeting with my trainer last week. So, instead of staying motivated and working out on my own at home, I watched TV and ate some delicious home cooked meals choked full of carbs and plenty of delicious calories. “I’m just enjoying my break,” I told myself. “I’ll be good next week.”

Well, at least that was the plan. Next it was, “I’ve just got too many other things going on in my life. I don’t have time for this.” So here I sit, a week and a half later lamenting the time I’ve lost and the pounds I’ve invariably regained and I ask myself, why do I make so many excuses? Why have I allowed myself to lose sight of my goals and not continue to move forward? And I think I’ve finally figured it out. Excuses allow me to live in a world where my not exercising is simply not my fault. I can’t possibly make it to the gym with all my other activities! And please, why should I ruin my fall break, killing myself with cardio?!?

Fast forward to tonight. At the end of the day from hell, I sat on my futon on the verge of another excuse. I could taste it on my lips, “I’m too tired,” or “I’ve just been through too much stress today.” And it hit me, as long as I continue making excuses I will never reach my goals and it will be no one’s fault but my own. So, I shoved my feet into my neglected tennis shoes and hit the gym. Still dreading the workout ahead, I jumped on the bike and began peddling, slowly at first and then faster and faster. My ipod pounded in my ears, my feet following the rhythm of my mix, encouraging me to keep going for just one more song. And something magical happened my stress just seemed to go away. Lost in my workout, it seemed to drain out of me as if it were intermingled with my sweat. My excuse for not going to the gym has now become my excuse not to skip.

Now, I just have to face my trainer tomorrow. I wonder what excuse I can give him.

Bob Greene's 12-Week Total Body Makeover!

Millions of people each day find themselves giving up on diet and exercise plans, not because they are finally content with their weight, but because they can’t seem to find a plan that suits them for the long-term. So if you’re like these millions, and you’ve tried numerous weight loss programs without success, don’t feel bad, you’re not alone. It’s hard to stick to something when there are no definite solutions or immediate visible results. But after searching the web for a practical weight loss solution, I finally found one that seems like it could really work! It’s from Bob Greene’s Best Life Program, and it’s called his “12 week total body make-over”. What’s unique about it is that it lets you set your own rules during those 12 weeks, which also set the basis for your health and fitness lifestyles for the rest of your life! Check it out…

Throughout the 12 weeks, you are to follow Bob Greene’s 5 simple eating guidelines (with no calorie counting!):

1. EAT A NOURISHING BREAKFAST: Metabolism is at its lowest when you’re sleeping, meaning that’s when you burn the least amount of calories. Eating a nutritious breakfast in the morning will speed up your metabolism during those hours of sleep because your body will “look forward” to those calories first thing in the morning.

2. DRINK AT LEAST SIX 8-OUNCE GLASSES OF WATER EACH DAY: Many times simply drinking a glass of water can drown out any “artificial hunger” you may be feeling during the day. In addition, water is the most pure drinking substance there is.

3. ELIMINIATE ALCHOHOL: For one thing, alcohol is a depressant, so it slows down your metabolism, while feeding your body many unnecessary calories. Abstaining from alcohol for these 12 weeks will also make it easier to drink in moderation when the 12 weeks are over.

4. HAVE AN EATING CUT-OFF TIME: That is, set a time during the evening in which you completely refrain from eating until the next day’s breakfast. 7:30pm or 8pm are commonly used times.

5. MAKE EATING A CONSCIOUS ACT: Don’t eat standing up, watching TV, or doing work. Eat consciously (when your mind is not focused elsewhere), and it will be much easier not to overeat.

Next is Bob’s 12-week exercise plan. Here is a brief overview of the “intermediate” workout for week one:

--STRETCHES: Hamstring, Quadriceps, upper calf, lower calf, middle and lower back (3 stretches, 6 times a week)

--CRUNCHES: basic, twisting, upper abdomen (3 sets, 6 times a week)

--LEG WIEGHTS: squats, lunges, leg press, leg extension, leg curl (3 sets, 3 times a week)

--ARM WEIGHTS: chest press, shoulder press, butterfly, dumbbell fly, biceps curl, triceps extension, one-arm row, lateral raise (3 sets, 3 times a week)

--CARDIO: 30 minutes (5 days a week), 60 minutes (1 day a week)

Bob adds a little to each workout week by week, which allows you to ease into the intensity of the program. In addition, Bob’s book provides a “contract with yourself”, which is a really smart idea. The contract makes this plan more official, and makes it harder for you to give in to temptation because who wants proof that they ever cheated themselves? It is also recommended that you post a list of what you will give up and what you will gain through this 12 week program. Bob tells people to then put up pictures of their goal, for instance, a picture of themselves at a former weight, or a picture from a fitness magazine. I think this workout plan seems like a huge transition to many, but overall is truly the best way to get in shape because it the most natural. The eating guidelines, in particular, are a great way to learn to incorporate good eating habits for the rest of your life! Did I mention that this is the very program that’s allowed Oprah to lose and keep of weight for years?

Antibacterial or Anti-human?

All those years of growing up when your mom told you to wash your hands, what type of soap did you use? That’s right, antibacterial soap. And you used it because your mom told you to since it was supposed to kill bad germs on your body that made you sick. At least, that’s what the soap companies said.

While reading a post at Grinning Planet, I was horrified when I read that studies have recently been released saying that one of the active ingredients in antibacterial soap called triclosan is actually hazardous to our bodies and with the high extend contained in hygiene products, it is being absorbed by our bodies. Scary huh? Some serious problems that may occur because of high chemical levels are weakening of the immune system, decreased fertility, altered sex hormones, birth defects, and cancer.

Obviously, this is a serious problem and is creating much concern in the health industry and from consumers. What are these manufacturers’ doing to our bodies, and what control do we really have over it? Don’t they test the long term affects of these products before putting them on the market?

Another study proved that antibacterial soap is basically worthless. Evidently, it kills 99.6% of bacteria where regular soap kills 99.4% of bacteria. Oh wow .2 % difference! That’s worth it.

A post found at Healthy Living implied that by trying to kill these bacteria, it is actually only making the bacteria evolve into a stronger bacteria…great!

Question: are the benefits of the products that we use really worth the risk?

Outdoor Fun

Keeping with the theme of turning nature into exercise, I thought I’d do some research about fun outdoor places to exercise in my area: Lafayette, Indiana. I was surprised to find just how many places there were. If you’re looking for a beautiful area to hike and enjoy nature, travel to Prophetstown State Park. Here you’ll find 1900 acres of beautiful land available for camping, hiking, and biking. Other great locations for hiking and biking include the Wabash Heritage Trail, Celery Bog Nature Area, and Clegg Botanical Gardens. If being near the water strikes your fancy, visit the Ross Hills Park located along the Wabash River. This scenic park boast canoeing, hiking, sports fields, volleyball courts, horseshoe pits, and a softball backstop. For tubing adventure, visit the Wildcat Park. Travel to Murdock Park to take a hike or play a game of frisbee golf. A little later in the season, enjoy a great hill for sledding.

I was shocked to find out how many beautiful outdoor adventures were available to me so close to home. If you’re looking for a little fun in your home town, just do a quick search on the internet. You’ll probably be surprised how much is available to you. Enjoy the weather!!

The Better Peanut Butter

Is there anything better than peanut butter? It can seriously go on anything…bread, cookies, pretzels, animal crackers, bagels, and pancakes. There’s even a restaurant in my town called Triple X that is known for putting peanut butter on cheeseburgers.

There are many different brands of peanut butter that mainly come in either smooth or creamy texture. With so many choices, how do you choose which one’s the best?

Personally, I love dipping my pretzels in crunchy peanut butter, and when you’re just pulling pretzels from the bag, it’s easy to eat a lot without even realizing it. So, I want to make sure that I’m eating a really nutritious type of peanut butter.

After 18 years of peanut butter eating, I finally found my true love. Smucker’s Natural is the best! Its texture it perfect because it is a mix between crunchy and creamy and yet it’s still smooth. Also, it’s all natural. The ingredients are just peanuts and salt. It can’t get any better than that.

This peanut butter makes a great snack that’s healthy and tastes great! So for a more natural snack without all those extra ingredients, try Smucker’s. You can get it at any store like Wal-Mart or Meijer. You can also get it at a health foods store along with other healthy alternatives.

To find out more about Smucker's Natural Peanut Butter, check out their website. Different flavors are listed with the nutrition facts so you can actually know what you're eating!

The Idiot's Guide to Being Nice to Your Body

Simple advice that I learned the hard way:

-Be kind to your knees. They might not always be around. Someday, you might really miss them and wish you had been nicer.

- Don't chug mountain dew and then try a workout. Not a good idea, trust me.

- Pizza and a workout- also not a good idea.

- Good shoes to work out in are an investment. Athletic shoe shopping is not the time to check out the clearance aisle; be smart about it. Talk to the salespeople, tell them what you need, listen to what they say you need. This doesn't mean go out and buy the most expensive pair of shoes or the top-of-the-line model; it means that you and these shoes are going to get to be good pals, so pick your friends wisely.

- Do not aspire to be a hurdler if you have not learned anything about hurdling. It is more complicated than just jumping over an obstacle. Jumping over that trash can pretending to be the next olympic hurdler is more dangerous than it sounds.

- Regular meals are key, not snacking or binge eating every once in a while.

- If your shoes get wet, they WILL smell after a while. Take out the innersoles and stuff the shoes with newspaper. The newsprint will draw the moisture out, drying the shoes faster and leaving them less smelly.

-You are what you eat. NO JOKE.

Stretching

For those of you who religiously stretch before every workout, I salute you. For those of you who never stretch...I understand. Stretching always got the better of me too. But no matter how big a waste of time you think it it, stretching is a vital part of exercising, and its just as important to staying healthy as your diet. Its a good habit to get into. Some arguments always presented to me:

1) The numero uno purpose of stretching is to LOOSEN UP. Muscles in a normal state are kind of tense. Stretching loosens them, allowing them to expand and contract with more ease...which means you go faster with less ouch. Not stretching leads to tight muscles, which are way more easy to tear or pull. Overly tight muscles are prone to tear and strain a little during a workout. Also, if you stretch regularly, you gradually increase flexibility.

2) Stretching after a workout is just as important. While exercising, lactic acid builds up in your muscles (a buildup of lactic acid just makes you sore.) Stretching kinda flushes it through your system, making you a little bit less sore.

3) Most athletes use stretching to gauge their body, a personal inventory. See what hurts from yesterday, maybe stretch this particularly tight muscle a little more, decide on today's workout...y'know how it goes.

Sweet & Salty Fall Favorites

Fall is finally here! No more of this heat wave. This morning I woke up, and I was actually cold. I walked outside in jeans, a long sleeve shirt, and flip-flops, yet the cool air was too much for my warm clothes. The air penetrated my clothes and hit me. It’s truly fall.

The wonderful harvest season with pumpkins, squash, Indian corn, colored leaves, and all the candy that comes along with it! I know, the bad word, “CANDY.” But candy corn is in the air; yes, that sweet honey flavor that everyone looks forward to, to signal that fall is here and Halloween is coming.

When I was younger, I was not a fan of candy corn. They are really sweet and too many just makes you sick, but they are simply irresistible! “Just a few,” you say to yourself, and then before you know it, that full candy dish is now half empty. All that sugar and fat goes right to your hips, and that sick feeling in your stomach rears its head. Too much sweet.

Luckily, my mom knew how to fix this problem, and she came up with my favorite fall mix. Candy corn and peanuts. It makes the perfect sweet, salty mix that isn’t over powering, and it keeps you from eating all of those empty calories.

You can make this mix your own by adding other salty favorites like pretzels, sesame sticks, sunflower seeds, pecans, chex mix, etc. So don’t be afraid to indulge a little, and mix it with some protein. Happy Harvest Time!

In honor of the beautiful fall weather, I’m looking into new ways to get a good workout outside. Have you ever played that game where someone says a word and you have to quickly say the first word that pops into to your head? If someone were to say camping, I’m sure that exercise probably would not be the first thing you thought of. Hopefully by the end of this post, however, it will be. Camping is a great fun form of exercise! Now, let’s be honest. You can’t sit around a campfire all weekend eating smores and expect to call it exercise. But if you go camping looking for an enjoyable way to get a good workout, it can be just that. Here is my list of great ways to turn camping into a fun fitness experience.

10. Camp the traditional way. Setting up your tent can be a great workout in itself.

9. Play Frisbee, tag, or basketball. Many campsites will have big open fields or basketball courts for fun and games.

8. Go rock climbing.

7. Take a hike. For a list of great hiking trails visit your local DNR webpage. Here’s a link to trails in Indiana.

6. Pack healthy snacks like granola bars and vitamin water.

5. Go canoeing. Paddle hard for a great cardio workout.

4. Climb a tree.

3. Gather firewood. See who can haul back the biggest log.

2. Go for a bike ride. Take it to the trails for more adventure.

1. Have fun!

In my ideal world, simply being outside and feeling the whip of the cool, crisp air against my cheeks would be enough to motivate me to throw on my running shoes and just go for it. Back in reality, however, I’m still that girl who hates to run and needs that extra push to get me exercising at all. Mixing it up and incorporating a little more adventure into my workout plan keeps it fun, and keeps me pushing on towards my goal.

Relive your childhood

Yes, the fall weather is finally here to stay! I don’t know about you, but when that cool, crisp air starts to blow in and the leaves are burning beautiful shades of red and gold, I want to be outside as much as I can. That’s why this week will be dedicated to alternative forms of exercise. Activities that will get you off your couch, out of the boring gym, and into nature. For those who don’t want to stray too far from the comfort of traditional exercise, there’s always running outside. However, I’m feeling a little more adventurous.
When you were little, you never planned to exercise. You played outside and went crazy. You got messy and sweaty and nearly gave your mom a heart attack with the latest scrape, scratch, or bruise. But it was fun! Yesterday, I wanted to bring the fun back to exercising. So, I recruited my little brother to help me relive my childhood and we went rollerblading! Rollerblading is great exercise and it is so much fun. According a fitness study completed for Rollerblade inc. “During a 30 minute period: On the average, inline skating at a steady comfortable rate exceeds 285 calories and produces a heart rate of 148 beats per minute.” It’s serious cardio that really gets your heart pumping but manages to stay pretty low impact. In fact, I have a friend who has had several knee surgeries and actually says rollerblading is one of few exercises that feels good on her knees.
Being outside allows you to control the intensity. To kick it up a notch, try blading up hill. Even turning corners adds and extra element of balance you can’t get in the gym. Getting outside can have other benefits too. Sunlight to your eyes increases the levels of serotonin to your brain, the hormone that makes you happy. I could definitely use a dose of happy to get me through a tough workout. To check out more of the benefits of rollerblading discovered by Rollerblade inc. click on the link above.
Don’t forget rollerblading is not the only fun way to exercise. There’s lots of entertaining ways to burn calories. Just think back to your childhood and I’ll bet you get some good ideas. Get some friends together and play volleyball or basketball. Go outside and play with your dog; he could probably use the exercise too. Take your little cousin, niece or nephew to the park and go crazy! Swing, slide, play tag. Just have fun! As long as your heart rate is up and you’re having a good time, it’s a great workout. Check out my next post for tips on how to turn camping into your favorite way to exercise.

Sweet Cooked Apples

More and more apple stuff! I know, this whole week has revolved around apples, and it just keeps getting better. I realized last night that this weekend, my hometown is having their annual Apple Festival. I’m so excited, and it’s another reason to get pumped up about eating healthy. Well, ok, so not all of the food I’m going to be eating this weekend will be healthy, but apples do have their benefits. Check out my last post on their nutrition.

I never really thought about how many different ways you could use apples in cooking. At the festival, some of the different food booths sell apple dumplings (which are completely amazing!), apple fritters, apple burgers, apple pancakes, caramel apples, chocolate covered apple-ka-bobs, and of course, apple pie. I just expect all of these tasty treats to be fabulous, but did you know that different types of apples are used for different food textures and tastes?

For a list of many different apples and cooking uses, check this site out.

Most often, people view apples as crisp or soft. A great crisp apple is the Red Delicious. This apple is commonly known to be very hard. It is great for a fresh snack with dipping caramel. It’s not good for baking because it doesn’t cook down and loses some of its flavor.

A common cooking apple that people are familiar with is Jonathan. When cooked in pies, it is a soft apple, but it holds its shape and brings out a wonderful sweet/tart flavor. Some people think that this apple is the best for baking because it’s not mushy and makes scrumptious pies.

Another common cooking and eating apple is Golden Delicious. It is much softer than the Red Delicious but is still crisp when eaten fresh. When baked, it has a soft texture. Golden Delicious is definitely my favorite apple because it is very sweet and easy to peel and slice. It makes great apple dumplings! Here’s my recipe.

If you haven’t experimented with different types of apples, you should. It’s fun to see what apples you really like best, and it’s a great way to get a healthier dessert. For other apple dessert recipes, click here.

APPLE-LICIOUS

Since my last post about apple cider, I was just thinking about how much I really do love it! But it got me wondering, why are apples so good for your body? As a girl who is trying to eat healthy and keep my body in good shape, I should probably know what I’m putting in my body and why I should do it.

We’ve all heard that saying, “an apple a day keeps the doctor away.” Now, obviously it takes more than just an apple to stay healthy, but researchers at the University of Illinois say that it will make a difference. Apples offer a lot of fiber which prevents cholesterol from building in your arteries and as we all know, fiber cleans out your intestines. Yay! Apples are also a great source of vitamin C, but make sure that you eat the skin of the apple because it contains almost as much vitamin C as the juicy part of the apple. The skin, as well as the rest of the apple, also contains many extra vitamins that your body will love you for eating.

Looking for a cheap, healthy, and easy snack? Then pick up an apple and enjoy. For me, apples are great for a snack especially when smothered with peanut butter. They are cheap and easy to grab which works great for a poor college student with little free time. Plus they are low calorie, cholesterol free, and packed full of nutrients that your body needs. Check out these nutrition facts; you won’t believe how great they are!

So for a quick snack that doesn’t add some plump to your love handles after you eat it, grab an apple and go happily on with the rest of your day.

Where does the time go???

According to my trainer, there is no such excuse as “I was too busy to work out”

Well… I beg to differ. In between classes, homework, and trying to maintain some semblance of a social life, a lot of nights there is just not much time left over to exercise. And if there is, I’m just too tired to do it! Our site is called total body fitness and through all the research I’ve done over the past few weeks I’ve learned that there is way more to maintaining an overall healthy lifestyle than I even expected. It’s not only eat healthy and exercising anymore; it’s sleeping and taking vitamins, and decreasing your stress. I don’t know about you, but just thinking about trying to balance all of that is stressing me out. Strike one on my quest to total body health.

The problem with this post is that this time I don’t have the answer. Typically I try to provide you with practical advice to create a healthier lifestyle for yourself. This time, however, I’m the one that needs the help. With the hectic new life of college, it’s hard to find balance in anything. Working out in the morning would be good if I could drag my butt out of bed after another late night of studying, but there goes my full 8 hours of sleep. Strike two. Working out in between classes would be good if I didn’t mind smelling like a boy’s locker room in my next class. Not necessarily a strike against a healthy lifestyle, but maybe not so good for my social life. Finally, by the time I get back from class, eat dinner, and do my homework it’s late and I am definitely not one of those people they are keeping rec open until 2am for.

So, I’m struck between my desire for a healthy body and my hectic schedule which leaves little room for sleep, let alone exercise. I’m trying to take it not only one day at a time but also one goal at a time. If you have any advice for me, drop me a comment. Or even just let me know if you’re struggling like me. I love your input. I do, however, have one little bit of advice for you first. Don’t give up your goals. Pitfalls will happen; it’s inevitable. Learn from them and continue to grow. You will only become stronger.

Didn't your mother ever tell you not to slouch?

They say that first impressions are the most important. How you present yourself upon first meeting someone can shape the way they view you from then on. I’m pretty proud of the person that I am. Until recently, however, some people would never have known that. Why? Because, like a lot of people, I had terrible posture. Now, I’m sure that if your mother was anything like mine, she told you that it’s more ladylike to sit up straight. True as that may be, there is so much more to the posture problem.

Body language experts will tell you that a large majority of communication is nonverbal. Meaning, the way you present yourself may be saying more than you think. Imagine yourself as a business owner interviewing for a new position. Two equally qualified people interviewed for the job. One presents a strong confident attitude, while the other slouches in their chair, shoulders hunched and head titled down. Who would you hire? Chances are the majority of employers are going to base a lot on their initial impression.

Poor posture can also pose a great deal of health problems, including back and shoulder pain. One way to test for bad posture is to stand as you naturally would. Notice the position of your hands. If your thumbs face in towards your body or the palms of your hands face backwards, you may need to improve your posture. In today’s world most people sit for a large majority of their day. Sitting neglects the posterior muscles that promote good posture. The key to regaining that confident look is to stretch the overused muscles and exercise the neglected muscles.

Here is an example of one simple exercise that can help improve posture.

Horizontal Abduction

1. Stand with your feel parallel, hip-width apart. Hold the band at chest height with your palms down, your arms slightly wider than shoulder-width apart. Your elbows should be rounded, your wrists flat. Anchor the shoulder blades and put a little tension in the band.
2. Exhale as you squeeze your shoulder blades together and pull the band into your chest. Keep your elbows rounded at a constant angle and pull from the back of your shoulders. Pause briefly, then inhale as you slowly release back to the start position.

For this and other simple exercises to help improve posture, please visit the linked website.

A Taste of Fall

Here we are again in that wonderful time of year. It's fall!

I love fall. The leaves are turning, and the trees have so many different color variations that create a beautiful portrait of the season. Excitement is in the air as the fallen leaves swirl up in the wind, and each morning the air becomes a little brisker.

Today, I really noticed the change. My friend and I got up early and ran again this morning. A blanket of fog covered the ground, and even though I was sweating, I could still feel the cool moisture that filled the air. In honor of this season, I decided to have one of my favorite fall treats, hot apple cider. Yum!

Hot apple cider is the best especially when you are a little chilly. I heated mine in a mug and sipped away. Soothingly, it slid down my throat and warmed my insides.

There are all kinds of delicious ways to make apple cider to your liking. I prefer the simple things. Hot and with a few red hots dropped in. This makes the perfect combination of apple cinnamon goodness! And the best part is, it's natural and healthy. After all, an apple a day keeps the doctor away. I think we can substitute apple cider this time of year. Don't you?

For an actual Hot Cider recipe, go here. It's got a few more additions but it sounds great!

Well, enjoy your cider and Happy Fall!

Week 3

Week number three with my personal trainer is over. As hard as I am working, I was hoping to have seen more results by now. Sometimes it’s frustrating to work so hard and not see the fruits of your labor, or in my case, “the muscles of my labor.” I just have to keep reminding myself that even though the physical results haven’t appeared yet, the health benefits are there. I can feel a difference in the way I exercise. I have more endurance and strength, and I’m doing it all the healthy way. It rewarding to know that the changes that I will see in my body are all because of the hard work that I put in.

Things that I have learned this week:

1. Poor sleep habits can cause you to gain weight.
2. Choosing to accept and love your body is harder than I ever imagined.
3. The results may come slower than you hoped. So it’s important to look for the small changes to motivate yourself.
4. Being busy is no excuse not to workout (according to my trainer at least)
5. The results will never come if you don’t change your eating habits.
6. “Diets” don’t work. It’s more important to eat a healthy, balanced diet low in calories
7. It’s okay to let yourself indulge once in a while. If you forbid things, you set yourself up for failure.
8. Swimming is a great way to get a low-impact, total body workout
9. Stretching is extremely important. Make sure to hold each stretch for at least 20-30 seconds.
10. Working out can be fun! (sometimes)

The most important thing I have learned this week, however, is that sometimes life throws you curve balls. Things you never expected can happen, and a lot of times there is nothings you can do about it. It’s important, however, to learn how to bounce back. Take every hard situation that comes your way and learn from it. Life is tough, but I’m convinced God will never give you more than you can handle. Your stronger than you think, so prove it to yourself!