These Small Changes to Your Eating Habits Can Lead to Big Weight Loss

As we age and our metabolisms slow, it's easy to pack on a few pounds without realizing it. But a new study has found that making consistent changes to your eating habits can lead to big weight-loss results over time.

The study, published in the American Journal of Clinical Nutrition, followed the dietary habits of over 120,000 people for 16 years and found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This isn't surprising or new; other research has shown that going lower on the glycemic index (GI) scale will help you lose weight. What is interesting in the new study, however, is that other key habits can mean the difference between pounds on the scale. Check out what else the researchers found about weight gain and loss:
Those who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight; in fact, the more people ate of these foods, the less weight they gained.
The researchers found, however, no difference in weight gain in those who ate low-fat vs full-fat dairy.
Diets with more red and processed meat intake were associated with weight gain, especially when meat was paired with refined grains or starches.
Eating meat paired with low-GI foods, however, (like vegetables) helped reduce weight gain.
Eating foods like eggs and cheese along with high-GI foods was linked to weight gain, while eating these foods with low-GI foods led to weight loss.

In general, the researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain. Avoiding refined grains, starches, and sugars further helped, as did replacing red meat consumption with other protein-rich foods like eggs and cheese. It may seem like common sense, but taking the time to fill your plate with lean proteins and vegetables and other low-GI foods will help you lose or maintain weight throughout the years.

Five ways to actually relax over the holidays

Are you frightened to even look at your calendar this holiday season? Between the jam-packed concerts, the swishy cocktail parties, the harried shopping trips and the stressful visits with family, its downright overwhelming.

If you could use some new rituals, read on. These five expert tips will ease your stress this holiday season and even — dare we say it — even help you relax!

1. Think your time through
“It’s like that old saying — start with the end in mind. What do you want the holidays to look like?” asks Brian Beech, a Newmarket-based clinical social worker. “If you imagine yourself in January, what would you like to be able to look back on that period and remember?” Thinking December through can help bring some clarity to what priorities you have, and what are more negotiable tasks. “Obviously some of those tasks have to get negotiated to some degree with family and whatnot, but I think thinking it through before going into it is so important.”

2. Do a reality check
Have realistic expectations for yourself and others, suggests Louise Veres an Oakville-based life coach. She encourages people to ask themselves, “What can you really manage? How much do you really want to do? And what’s possible, rather than trying to squeeze everything in,” before committing to too many things. “Take a look at your work schedules and what’s going on with family and go from there,” she advises.

3. Take care of yourself
When planning out the month, build in some of your favourite downtime activities — hitting that spin class you love to do, or just going to the movies with a good friend. “Just make sure that it is important because some people really do want to have some time with their family or even just for themselves to go out and do something and make sure that’s part of the plan,” says Veres. “Block off time for that to give yourself a sense of peace and calm.”

4. Set — and stick — to a budget
Where does this fit into managing seasonal stress? “The financial stress can also hit, so it’s important for people to be realistic, says Beech. “You hear so much now about people not taking on more debt and stressing themselves out at a cost,” which is a great step to getting back into the true spirit of the holidays. He advises setting a strict budget and sticking to it no matter what, “It’s so easy to get caught up in ‘more-is-better’, but the amount you spend isn’t equivalent to how you feel.”

5. Make a game plan for stressful events
Tensing up at the thought of visiting your uptight sister-in-law? “Exercise some decision-making beforehand with your partner about things like: how long are we going to be there? Can we have a check in discreetly to see how it’s going?” suggests Beech. “If possible, step away from the party or event or just go out and take a break or breaks. It’s all about feeling like you have choices and exercising those choices.”

How to Eat Right on a Budget

You've set the goal to eat better in 2015. Now you just need to get to the supermarket and buy the foods that will help you stay on track. But before you head out the door, consider these tips for saving money and ensuring that your new, healthful diet doesn't break your budget.
Start with a plan

Saving money at the supermarket begins with the right planning. What and how many lunches will you need to pack for yourself or your family? What extra activities or events are happening that will require particular foods to be on hand? Do you need to prepare for busy days that will make cooking challenging? Mapping out your week is critically important for saving money because last-minute convenience items or takeout orders are costly and generally not healthful options.

Check your pantry and freezer first

After thinking about your week and what meals will work best, review your pantry and freezer for items you already have on hand. This very important step ensures that foods you already have are used, reduces your weekly grocery bill and keeps your freezer and pantry clean and organized. This is especially critical for your freezer, since we always have the best intentions when we freeze leftovers or fresh ingredients. But if you don't use of them, they will go bad.

Stick to your list

OK, you have your money-saving list and are ready to head to the store. But remember: Stick to the list! Tempting deals and displays abound in just about every corner of the supermarket. Don't forget the work you already went through to identify the foods you need -- not want. Many stores have sales that last longer than a week: Note these specials and incorporate them into future lists.

Spend on the things that matter most to you

Look for the best deals at the market for the foods on your list, but keep in mind that there may be some foods you spend a bit more on simply because they are important and worth it to you. For example, maybe you prefer meats that are produced a certain way, but are comfortable with a less-expensive whole-wheat bread that meets your needs.

Buy seasonal and local

No doubt one of the best ways to save money at the supermarket is to buy in-season produce and local items that have fewer production costs involved, which means less expense passed on to you. Not only is this practice good for your wallet, it supports your local economy and is great for the environment.

Turn to private labels

Save money by choosing high-quality private-label items that meet your needs. Remember that these items are generally produced by a national brand, but sold under a private label. Taste and quality, therefore, compare well with national brands.

Buy in bulk and store correctly

Buying in bulk often saves you money, but make sure that you store bulk items correctly when you get home. If not, then they're no longer a good deal. It's actually wasted money if the food goes bad. This is where your clean, organized, not-too-full pantry is helpful. Remember to label and date anything that goes into the freezer.

Cook!

You’ve put so much effort into planning and shopping -- now cook! Skip this step and you've just wasted a lot of money and time. If you've prepared well, then you only need to cook on the days that you actually have the time to do so. Remember to store leftovers properly so you have fresh food for future meals.

Eat the right portions

The final piece of advice for helping you stay on budget and meet your health and nutrition goals is to eat the right portions. It's pretty easy to understand why this saves you money, but it's an important piece that many overlook.

Make Over Your Motivation

Having a motivation meltdown? Follow our plan to keep cruising toward your diet and fitness goals.

Week 1: Take Baby Steps

Ever start a diet or workout routine with the enthusiasm of a late-night infomercial host only to have your motivation disappear in no time flat like a canceled sitcom? You're not alone. Research shows that a quarter of weight-loss plans fall by the wayside within two weeks. On the other hand, stick it out for a month and your odds of success skyrocket. "Doing something for 30 days ingrains and strengthens the brain's neural pathways, so you're likely to keep that behavior going on autopilot," says Lawrence Perlmuter, PhD, a professor of psychology at Rosalind Franklin University of Medicine and Science in North Chicago. Use our four-week bail-proof guide to survive the first crucial month of a healthy-lifestyle makeover without losing your thin-spiration.

Like a Marine drill sergeant with a class of new recruits, you're at your motivational peak. But trying to do too much too soon can sabotage even the best-laid weight-loss plans. "Make small, steady progress toward your ultimate goal during the first week — no drastic changes," recommends psychologist John Norcross, PhD, coauthor ofChanging for Good.

Stick-with-It Strategies for Week 1
Start small.

Aim to make one tweak a day: Add a new fruit to breakfast, skip your before-dinner cocktail, take a walk after lunch, do whatever you can to nudge your weight down. Once you adjust to these new habits, it will be easier to add more ambitious exercise and diet changes as the month goes on, Norcross says.

Don't waste your willpower.

A recent study published in Psychology & Health suggests that people have a finite amount of self-control, and that it can run dry, just like a bank account. To keep from depleting your source of inner strength during this first week, avoid situations that present temptations. Plan to have dinner at home instead of at restaurants; don't walk by the doughnut shop on your way to work. And squeeze in a workout first thing in the morning, before your motivation runs out.

Vary your vocab.

Saying you "should" do something, like exercise, immediately implies that you feel the activity is a burden, says Michael Sachs, PhD, an exercise psychology professor at Temple University in Philadelphia. Instead, replace should with want in your vocabulary. "By telling yourself that you want to work out today, you'll get into the right mind-set to go to the gym," Sachs says.

Do the write thing.

You've heard that jotting down your weight-loss goals makes them more likely to stick. "The very act reinforces them in your mind," Perlmuter says.

Week 2: K.O. Cravings

Congrats! Seven days down and you're still with the program. Next challenge: Squelching the urge to splurge. "Cravings worsen during the second week of a diet," says Elisa Zied, RD, an American Dietetic Association spokesperson and the author of Nutrition at Your Fingertips. It's partly physical — your body isn't used to running on fewer calories — and partly psychological. Suddenly, treats become more desirable simply because they're off-limits.

Stick-with-It Strategies for Week 2
Downsize your sweet tooth.

Adjust your palate by reducing sweets to only 10 percent of your caloric intake. So if you eat 1,600 calories a day, allow yourself a 160-calorie indulgence (about six Hershey's Kisses or a half cup of Dreyer's Grand Mint Chocolate Chip ice cream). "Giving up too much makes you feel deprived," Zied says. "By gradually cutting back on sweets, you'll eventually stop craving them.

Get fitter with Twitter.

Tempted to make a beeline for the candy machine? Tweet an S.O.S., suggests Connie Diekman, RD, director of university nutrition at Washington University in Saint Louis. You might write, "Candy bar craving! Need ideas for healthy alternatives." You'll be bombarded with supportive, encouraging words.

Work it out

Pining for a peanut butter cup? Take a hike. "Exercise eases stress and distracts you from thinking about food," says Heather Chambliss, PhD, a professor at the University of Memphis specializing in health behavior and exercise motivation. In a recent study in the journal Appetite, a 15-minute stroll reduced cravings in chocoholics, perhaps because exercise boosts levels of the feel-good chemical serotonin in the brain. Another study found that working out may release satiety hormones that keep your appetite in check for a full 24 hours.

Picture a new you.

Find an old snapshot of yourself that you love and post it on your fridge as a reminder of your goal for when the munchies hit. Keeping images of a trimmer you top of mind may help you think like a thin person, making it easier to choose healthy foods and toss out negative thoughts that could sabotage your diet, Perlmuter says.

Week 3: Find Support
Make the world your ally.
In Norcross's research on dieters trying to keep New Year's resolutions, those who took their promises public fared best. No need to wait until your next dinner party; spill the beans ASAP by starting a blog. The pressure will keep you on track: "If you cheat on your diet or stop exercising, you let down your readers as well as yourself," Norcross points out.

Find fit friends.

Enlist a pal to be your regular gym buddy so that you have someone to keep you accountable and share your struggles with. If you can't find a willing recruit, no worries; just ask a friend to check in with you every few days to see how your workouts and eating are going, Chambliss suggests. Making friends at the gym can help too. Strike up a conversation with the biker next to you, scan the bulletin board for workout buddies, or sign up for a group fitness class.

Get competitive.
Walk or run with people who are faster than you or position yourself next to speed demons in Spinning class so you'll push yourself to keep up. This also works outside the gym. "In the mall parking lot, try to beat other people to a store's entrance," Chambliss suggests, "or race up the stairs to see if you can arrive before someone who is taking the elevator." Even these mini triumphs will keep your motivation high.

Tech yourself out.

Set the alarm on your cell for when it's time to head to the gym (some phones have a "remind me" feature that will send you a text message). Clock your meals too: Eat breakfast within 45 minutes of getting up, then program the alarm to go off every three hours to remind you to have a small meal or snack, Diekman says. Eating frequently helps steady your blood sugar levels, keeping energy up and appetite down.

Week 4: Solidify Changes
Stick-with-It Strategies for Week 4
Think back.

List all the changes you've made in the previous three weeks and star the ones that have been easiest to maintain. Is bypassing booze something you can keep up forever? What about working out every day? Modify any changes that are proving difficult (hit the gym four times a week, not seven!) and keep only the ones you can live with permanently, Zied suggests.
Create an exercise alter ego.

"Calling yourself a runner, swimmer, or cyclist can make it easier to stick with the activity because it's now part of your identity," Chambliss says. You'll be less likely to blow off exercise sessions, as fitness is no longer simply a means to a weight-loss end; it is the end. Reinforce your new, athletic persona by surrounding yourself with like-minded people. Start a biking group (try meetup.com) or join a running club (go to rrca.org to find one near you).
Plan for real life.

Let's face it, sometimes you're going to pig out on kung pao chicken or skip your date with the stairclimber. Slip-ups are inevitable; it's how you respond that matters. "Feeling strong enough to get back on the wagon right away is empowering," Zied says. Don't beat yourself up over those egg rolls; go through your takeout menus and highlight five healthy options. Set up a plan B for no-gym days, even if it's as simple as running around the block or doing lunges and squats in your living room.

Believe in yourself.

Borrow a page from a kids' book and chant, "I think I can!" when your willpower reserves run low. Sounds cheesy, but it can make the difference between powering to the top of the hill on your a.m. run and wimping out. Newbie exercisers who strongly believed in their ability to succeed were most likely to still be exercising one year later, according to research from Miriam Hospital in Providence. So leave your no-can-do attitude in the dust and hit the road to a better body for life.

4 Ways to Make Fit Happen—Every Day

A funny thing happens when you fill a room with endorphins, ambition, and fitness buffs: you become majorly motivated. That's how we felt after #FitBlogNYC Meet & Tweet, an annual event where we unite the best in the fitness biz to talk exercise, food, and more. Here are some fitspiring highlights from the day.

Make Time for Fitness (It's Easier Than You Think)
Short on time? #BeenThere. Consider what's going to give you the most bang for your exercise buck. "Work out smarter, not longer," says celebrity trainer Holly Rilinger, who recommends resistance training with minimal rest in between sets, even if you only have 20 minutes. We suggest these strength-building workouts.

Forget the Haters

Oh, you love marathons, but your husband thinks distance running is a waste of time? Then, he doesn't need to run one. Whether it's CrossFit, yoga, or weight lifting, the best form of exercise is the one you stick with. "There are a million ways to work out—find something that has passion behind it," says Rilinger.

Don't Overdo It

While a certain degree of muscle soreness is normal the day after an intense workout, it shouldn't prevent you from sticking to your normal routine. "If you can't walk up the stairs, it might be too much," says Marci Goolsby, MD, assistant attending physician at the Hospital for Special Surgery (HSS) in the Women's Sports Medicine Center in New York City. "The important thing is to stay mobile."

Do What You Love

"If you want to do something, you do a good job," says Carla Hall, co-host of ABC's The Chew and owner of Petite Cookies. This applies to your workouts, your career, and your cooking: find something you love, go all-in, and do it right.

5 Things need to know Before Started Running

There are countless benefits you’ll encounter when you start running including feel stronger and more empowered. But the miles aren’t easy and there are countless hurdles you’ll come across, yet you keep going. From selecting the right sneakers to dealing with aches and pains, one woman shares her top five tips she wished she’d known before she picked up her new habit. So you can have comfier, strong miles…now.
When I first got into running, I experienced everything from painful blisters to chafing to unsupported bosoms—no wonder I hated it. I wish someone had sat me down and told me these basic tips and tricks to help smooth my transition from non-runner to runner. If you’re just starting out on your own journey pounding the pavement or treadmill belt, here are things you should know about running.

It Gets Easier
As with most things, the more you do it, the easier it becomes. To strengthen your muscles, acclimate your heart and lungs, and increase your endurance, run at least three times a week. Start off with a doable distance such as two miles. Once that distance feels good, gradually increase your mileage. The key is to move at a comfortable pace for a reasonable amount of time. If you do too much too soon, you could end up with an injury or a deep hatred for the sport.


You Don’t Have to Wear Two Sports Bras

If you’re well-endowed, running can be painful. I wore two sports bras for the longest time because I couldn’t find one that prevented the uncomfortable bounce. A cheap cotton sports bra just won’t do. You might have to spend $50 or more, but it’s worth it when you only have to wear one bra you trust.

Don’t Skimp on Gear

For my first run, I picked up a $25 pair of sneaks and a pack of cheap cotton socks and wondered why I had screaming blisters. You don’t need a ton of gear, but what you do need, you shouldn’t skimp on. Spring for a trusty pair of well-fitting sneaks ($60-$120), a good pair of wicking socks ($10-$15), a super supportive sports bra ($30-$70), a seamless tank to prevent chafing ($20-$40), and a lightweight pair of running shorts to avoid wedgies ($20-$40). Technical gear specifically designed for running makes a huge difference and could make or break your new running career.

There Are Apps to Chart Your Run

I often drove running routes in my car to figure out mileage until my hubby introduced me to the wonderful world of iPhone running apps. The GPS not only keeps track of your distance, but it’ll also chart your workout time, pace, calories burned, and elevation and give you a map of your run. Being able to track your workout might motivate you to keep going so you can beat your personal records.

Running Outside Is Harder Than the Treadmill

My power was out one morning—meaning no treadmill time for me—so I decided to run outside instead. It was so much harder! The real hills, the uneven terrain, the wind, the sun, the heat—it all makes running tougher than it already is. But I’ll tell you, once I started running outside, I saw a huge improvement in my strength and endurance. I even lost the five extra pounds I could never quite shake, and my muscle definition was noticeable to others (“Damn, look at your calves!”). I know people are in love with their treadmills, but I wish someone suggested I run outside because the difficulty made me a better runner.

How to Sleep Better: Wake Up at the Same Time Every Day

Setting a regular wake time is the most effective way to improve sleep," says Nikodemas McNulty, ND, of Bastyr University, California, in San Diego. By waking up at the same time every day, you'll also train yourself to go to bed at the same time every night. Your body will start to release sleep hormones at the same time every night, making you feel tired. This is called "setting your circadian rhythm.

In the morning or early afternoon

People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week—or a little more than 20 minutes daily, concludes a study published in Mental Health and Physical Activity. When researchers sampled more than 2,600 men and women ages 18–85, they found that 150 minutes of moderate to vigorous activity a week provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity.

The secret here is timing. Intense exercise releases adrenaline, which can interfere with sleep, so high-intensity exercise is best done in the mornings or early afternoons," says McNulty. "But mild- to moderate-intensity exercise can be done at any time.

Six hours before bed

Whether your vice is coffee, energy drinks, soda, or chocolate, stop the caffeine six hours prior to bed, suggests a study published in the Journal of Clinical Sleep Medicine. Researchers found that caffeine consumed zero, three, and six hours prior to bedtime reduced total sleep time, diminished sleep quality, and significantly increased the amount of time spent awake at night. Consuming caffeine six hours before bed reduced the total sleep amount by more than an hour.

After work

A recent study published in JAMA Internal Medicine found that those who meditated for 20 minutes daily were able to significantly improve their quality of sleep. The clinical trial recruited subjects over age 50 who wanted to know how to sleep better. Half were assigned to courses in sleep hygiene and half were enrolled in a six-week mindfulness meditation course for two hours a week plus homework. After a year, the meditation group experienced greater improvements in sleep quality and fewer instances of insomnia, depression, and fatigue compared to the other group. Try meditating after work to recharge after a long day.

Bedtime

Part of creating the perfect sleep routine is setting a bedtime. And as we explained earlier, a consistent sleep schedule helps teach your body when it should prepare for sleep, which means less tossing and turning.

If you really want to sleep better, you need to do more than just relax before bed. Find out how to sleep better at night, starting from the very moment you wake up.

10 Things To Remember When Eating

In an effort to constantly improve health people will jump on almost any band-wagon. It is very important to know what you are putting in your body and whether it is actually helping or hindering you. Below is some information you may want to consider before making your next 'healthy choice'.Use the following 10 tips to side step potential.

1. Calories still exist

Bites, leftovers, and tastes (BLTs) are what get us in trouble over and over. Taking a taste here and there is fine, but they add up! All of these little extra nibbles have calories. Minimize these moments by eating hearty and healthy meals with a small treat.

2. Cookies don’t qualify as “breakfast”

We’ve all done it. You think about how many calories are in the cookies, do the math and realize it’s the same as breakfast. WOOHOO…or NOT! Keep in mind, it’s not just a total calories game. Eating two cookies isn’t the same as a 300-calorie salad! Eat the meal then have a cookie, but consider doing some activity later to make up for it.

3. Don’t put yourself on the “naughty” list

No food or beverage choice is absolutely wrong. If you love eggnog, there’s a way to enjoy a glass and not go up a dress size. Cut back at another meal or add steps. More importantly, the last thing you should do is berate yourself and assume that all is lost.

4. Double fist it

If you’re planning to partake in a few adult beverages during the festivities, make sure to start with water and follow your cocktail with a non-alcoholic drink. Not only will you consume fewer calories, but you will definitely feel better the next day!

5. If it ain’t broke… don’t fix it!

Your grandma’s famous sugar cut-outs have both a physical and emotional appeal you should NOT deny. There’s no need for substitutions to make low-fat versions (unless you want to). Make the real version instead, but use smaller cookie cutters or pie slices.

Remember, if the low-fat version leaves you longing for more because it just doesn’t hit the spot, you may want more. Better off making the real deal.

6. Don’t forget about your activity

Our to-do list of promises during this time of year is crazy. When we pile on all of these self-imposed must-dos, the only person who loses is YOU! With all of these promises we usually lose sight of exercise.

Working out reminds you to make smarter food choices later. Find time for some sort of activity, whether it’s a gym session (hint: Anytime Fitness is open) or backyard games.

7. Join the kids’ table

Two things are happening over in kiddy land that might serve you well during this time of year:
The kids are usually eating on smaller plates, with smaller utensils and drinking from smaller cups. Try this trick at your next food gathering.
There are usually fewer people at the small table. Did you know, eating with more people makes you consume more calories? At a big sit-down supper, be the last one to start and the second one to stop eating.

8. Pick up your phone

Sounds crazy, right? Try this: Commit to tracking your food intake during this busy time of year. Even having the app front and center on your device (where you have to look at it every time you turn on your phone) will be a gentle reminder to pay attention to what you’re consuming. Awareness is the first step.

9. Ignore the in-laws

Stressful interactions lead to mindless eating, which can all negatively affect your “bottom line.” Plan ahead and develop alternative methods for coping. Try a few deep breaths, leaving the stressful situation, or sitting at another table.

10. Step away from the buffet and snacks

The best thing you can do to avoid mindless nibbles is to step away from the table. Try not to get stuck socializing near the buffet. And, if it’s not rude, simply stand up when you’re done eating and get moving.

If you’re the host, make sure to keep food and drinks centralized in one area to remove the temptation of grazing.

Eating and Exercise: 5 Tips to Maximize Your Workouts

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition.

Here are five tips for eating and exercise to help maximize your exercise and athletic performance. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Running a marathon demands more energy in the way of food than does walking two miles — but whatever your exercise, you'll benefit from paying attention to your meals and snacks.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to eat breakfast — that may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

Whole-grain cereals or bread
Low-fat milk
Juice
Bananas

If you're not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.

2. Size matters

Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:

Large meals: Eat these at least three to four hours before exercising.

Small meals: Eat these two to three hours before exercising.

Small snacks: Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs.

Good snack options include:

Energy bars or drinks
Bananas or other fresh fruit
Yogurt
Fruit smoothies
Whole-grain bagel or crackers with peanut butter
Granola bars

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good post-workout food choices include:

Yogurt and fruit
Peanut butter or meat sandwich
String cheese and crackers
Nuts and dried fruit
A regular meal with meat, starch, and cooked vegetable or salad

5. Drink up

Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends:
Before your workout: Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before working out.

During your workout: Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes. You may need more the larger your body is or the warmer the weather is.

After your workout: Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Let experience be your guide. When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.

How to Get Ideal Posture and Out of Pain

When it comes to posture, your mother did know best. Her reminders to stand up straight and stop slouching were good advice.

Your spine is strong and stable when you practice healthy posture. But when you stoop or slouch, your muscles and ligaments struggle to keep you balanced — which can lead to back pain, headaches and other problems.

Did you know that most back problems stem from inflexibility and poor movement patterns? I got to spend some time learning Foundation from Eric Goodman while I was in Santa Barbara during 2010. Try these exercises. They work!

To test your standing posture, take the wall test. Stand with your head, shoulder blades and buttocks touching a wall, and have your heels about 2 to 4 inches (about 5 to 10 centimeters) away from the wall. Reach back and slide your hand behind the curve in your lower back, with your palm flat against the wall.

Ideally, you'll feel about one hand's thickness of space between your back and the wall. If there's too much space, tighten your abdominal muscles to flatten the curve in your back. If there's too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture. Keep it up throughout your daily activities.

Prevent back pain with good posture

When standing, keep these tips in mind:

1.Keep your shoulders back and relaxed.

2.Pull in your abdomen.
3.Keep your feet about hip distance apart.
4.Balance your weight evenly on both feet.
5.Let your hands hang naturally at your sides.

When seated, keep these tips in mind:

1.Choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop up your feet with a footstool or other support.

2.Sit back in your chair. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back.

3.Stretch the top of your head toward the ceiling, and tuck your chin in slightly.
Keep your upper back and neck comfortably straight.

4.Keep your shoulders relaxed — not elevated, rounded or pulled backward.Try not to tilt your head forward, backward or sideways, and make sure your knees are relaxed — not locked.

Although good posture should be natural, you might feel wooden or stiff at first if you've forgotten the sensation of sitting and standing up straight. The key is to practice good posture all the time. You can make improvements at any age. Stretching and core strengthening exercises can help, too.

The Secret to Looking and Feeling Rested

I'm not a huge fan of our media's obsession with the diet and exercise habits of supermodels and ultra-thin actresses. So often, the topic just puts me to sleep. Which brings us to the topic at hand: Recently, Jennifer Aniston gave an interesting answer when Allure magazine asked her secret for staying so youthful and healthy at age 42. Her response wasn't the Zone diet, or yoga, or Pilates. Instead, her answer was, quite simply: Sleep.

Wake up!

We're used to hearing about the importance of sleep. Everyone knows the old "8 hours per night" rule. But in the race of everyday life, eight hours of sleep is, quite frankly, a dreamy luxury. Between kids, work, errands, cooking, and hopefully a little bit of exercise, we're all forced to cut corners here and there. And often that means cutting back on much-needed rest time.

So let's talk about the science of sleep. Read on, and don't fall asleep...not yet anyway:

Benefits of a Good Night’s SLEEP
Sleep and Slim

So getting a good night's sleep might not turn you into Jennifer Aniston overnight. But it might just be the key to your weight loss success. Here's the connection: When you are sleeping, your body is busy balancing out hormones - all kinds of hormones. Two of those hormones, namely ghrelin and leptin, are vitally important to losing weight...or gaining it. These two hormones alert your body to eat (ghrelin) or not to eat (leptin). When you are sleep-deprived, your body churns out more ghrelin, which means your body is telling you to eat more. And we all know what happens then.

And there's more: When you sleep less, your metabolism drops. So now you're playing double jeopardy. Not only do you have the raging ghrelin hormone demanding that you eat more sugary, calorie-laden foods, but you also have a metabolism drop off. Two plus two equals you're going to gain weight, all because you're not sleeping enough.

Sleep and Smile

We all know someone who proudly proclaims, "I'm not a morning person!" Maybe the reason so many of us aren't "Morning People" is because we're not sleeping. Sleep messes with every physiological function in the body. When your body undergoes the kind of trauma of sleeplessness, it starts to short-circuit. Some of the first wires to fray are those of your overall health, general mental processing, and the stability of your emotions.

Commonsense tells us that a good night of sleep gives us a better tomorrow, but a bit of scientific corroboration drives this point home. The sleep-deprived human body responds to the deprivation by releasing a torrent of stress hormones, amping up the blood pressure, and contributing to major heart problems. The sleep-deprived body produces less melatonin, reducing estrogen levels, and producing a predisposition to breast cancer. Lack of sleep slowly erodes the immune system, making you vulnerable to a mere whiff of the cold, flu, or any other infection.

Your mind works only as well as you're sleeping. In other words, less sleep creates loss of mental ability in areas like language processing, creative thinking, reflexive behavior, impulse control, attention-span, visual recognition, and judgment. I know it sounds kind of blunt, but the less you sleep, the dumber you become. The only reversal to this mental decline is more sleep. The better your mind functions, the more happy you are. Increased mental capacity produces higher levels of confidence, hope, and accomplishment. So it's simple: Sleep more. Smile more.

TIPS FOR BETTER SLEEP

Nearly 70% of women do not sleep the recommended eight hours per night. Most women are getting closer to five hours of sleep. So, here are some quick tips for sleeping better.

Exercise. The number one solution for getting better sleep (and more of it) is exercise. Exercise tires the body sufficiently to get a great night of rest. Exercise also helps to reduce stress, which contributes to better sleep. Basically, exercise is an amazing fix to a whole lot of sleep disorders and insomnia. But try not to schedule your workout too late in the evening, while exercise helps regulate your sleep/wake cycle, the stimulation that comes from a workout in the three hours before bedtime may cancel the benefits.

Eat well. What you eat has a huge effect on how you sleep. A balanced diet full of nutritious goodies and low on sugary snacks is a wonderful recipe for a great night's sleep. Carbs help your brain use tryptophan, an amino acid that causes sleepiness, and proteins help your body build tryptophan, so if you need a light bedtime snack try peanut butter on toast or low-fat cheese and crackers.

Have the right sleep stuff. No, we're not talking about sleeping pills or Tylenol PM. A good night is about the proper environment. Your best sleep occurs in a dark, cool and quiet room, shut off from distractions. A cool bedroom lowers your core body temperature, which initiates sleepiness. What's the ideal thermostat setting? It varies from person to person, but try 65 degrees to start and then adjust, if necessary. A comfortable mattress and pillow are also very important. For a sounder sleep, sprinkle some lavender. Try a few drops of essential oil on a cloth and slip it under your pillow or iron pillowcases with lavender scented water.

The Secret to Endless Energy

Need some more energy? It's simple. All you have to do is...relax.

Yes, it seems like a contradiction. But when you think about it, the concept of "energy" has been misrepresented over the years. Take the classic Energizer Bunny, for example. All he does is go, go, go, beating his drum with vim and verve, until suddenly, his battery runs out, and he's down for the count.

Most of us don't run on Duracells. And the "go, go, go" mentality can be exhausting, especially as we age. The trick is to find a level of calm energy that we can maintain throughout the day, and even throughout our lives. But where does that come from?

The answer may surprise you: One of the best sources of energy is exercise. Yep, it's a Catch 22: Working out boosts energy, but if you don't have the energy to start moving in the first place, how do you break the cycle?

First of all, keep it simple. 

Create a workout routine that balances higher-intensity exercises with more moderate, restorative moves. Yoga and Pilates offer gentle yet effective techniques for staying fit without feeling depleted afterward.

Go long, go slow, and have FUN. 

You know by now that I'm a big advocate of interval training (bursts of high-intensity activity that boost metabolism and burn more calories). But don't discount the power of long/slow training. I've been an advocate for this type of gently-paced exercise since early in my career. In fact, some of my earliest titles, like the workouts on my Fat Burning Classics compilation DVD, incorporate the long/slow technique, and the classic 80's soundtrack, hairstyles and leg-warmers might just energize you with a smile and a chuckle.

Recharge & Rejuvenate. 

 Getting back to that Energizer Bunny idea, if you need to recharge your battery, you've got to plug into the ultimate energy source...sleep. I just took a trip to London with a group of girlfriends, and by the fifth day of schlepping, sightseeing, walking and dining, my fellow travelers all marveled at my consistent energy. And my secret is simple: 7-8 hours every night, even across the pond. Of course, it's common sense; if you are rested, you'll feel rested. But a lack of shut-eye also wreaks havoc on our hormone balance and metabolism, which is why we reach for sugary, fatty foods when we're sleep-deprived...and nothing zaps your energy like junk food.

Need an all-natural sleep aid? Try this relaxation exercise before bed:

The Half Shoulder Stand - Lie on the floor perpendicular to the wall, with your legs extending up the wall, ankles together. Rest your palms on your belly or at your sides facing up. Hold this pose for 2 to 10 minutes, and say "goodnight" to that insomnia.

For more techniques on rejuvenating, relaxing and recharging, check this out:

My Energize & Restore Kit includes a PM program to help you relax and de-stress before you hit the hay, and an energizing AM program to restore and renew you in the morning. Try it Tonight!

The Mechanics of Optimal Breathing

Exercising the intercostal muscles (the muscles between the ribs) are just as important as exercising any other muscle in the body, yet often neglected. These stretches will help open the ribs; then, practicing deeper, fuller breathing can strengthen the intercostals increasing oxygen intake.

You were taught to swim, how to ride a bike, and even how to walk, though you probably don't remember it. Breathing is comprised of coordinated muscle movements just like all of these, but chances are nobody has ever shown you how to do it correctly. Biomechanist Katy Bowman explains the mechanics of optimal breathing, and the exercises that will train the muscles to increase oxygen intake.

4 Easy Types of Morning Exercise

Waking up early to squeeze in some morning exercise is hard enough as it is, never mind mustering up the energy and willpower to make it through an hour long kickboxing class or treadmill run. If you’re looking to work out in the morning hours, doing some type of easy morning exercise is key to sticking to your plan. Consider doing some of the following kinds of exercise after your morning alarm goes off.

1. Mat Based Pilates

Pilates is a great early morning exercise because it doesn’t require an extreme amount of cardiovascular endurance. While you have to be focused when doing pilates, it doesn’t require the same amount of stamina as, say, a step aerobics class. Since you’ll be laying down on a mat for most of a pilates session, it’s to mentally prepare for pilates after you get out of bed. There are an abundance of Pilates workout DVDs available, making your morning exercise even easier since you don’t have to leave home.

2. Yoga
Like Pilates, yoga is also a great form of morning exercise since sessions typically begin with simple and relaxing moves before progressing into those that are more difficult. Yoga allows your body to wake up. With the mind and body connection, yoga will get you both mentally and physically prepared to take on the day. Even more, the stretching component will simply feel good first thing in the morning. You can do a video at home or take a morning class at your local gym or yoga studio.

3. Walking

Taking a brisk morning walk does more than just give you a good physical workout. Getting outside for some fresh air first thing in the morning can do wonders for your mood and state of mind as well. All you have to do is throw on some clothes and decent walking shoes and take a stroll wherever you wish (your own neighborhood, a park, the local high school track, etc.). Walking generally puts your mind at ease, making it easier to actually get up and take them on a regular basis. It’s the type of exercise that doesn’t feel like exercise–and the kind that you might actually look forward to doing on a daily basis. You can’t beat that.

4. Swimming

Swimming gentle laps at your local health club or YMCA makes for easy morning exercise because you can set your own pace. Unlike more intense forms of cardio (aerobic classes, running on treadmill), you can adjust your pace as you swim. If you’re looking for an easy morning workout, swimming slow laps in the pool can be a relaxing way to start the day. You’ll still reap the physical benefits without feeling tired or worn out in the process.

The more you workout in the morning, the easier it’ll become to stick with your routine. You can keep the intensity low or ramp it up as you become more accustomed to a.m. exercise.

How to Love Your Body

Do you love your body?
Most people don't. As a matter of fact, studies show that a majority of people hate their bodies. Stop for a moment and think about that. What do you think the result of that habitual hate is? Do you think it creates motivation? Do you think it's a wake up call to change? Or do you think that it perpetuates feelings of depression and failure?

So, why do people hate their bodies? Usually, it's because they don't look the way they think they should. But the question that needs to be asked is, what should they look like? What is the "perfect" weight? This is an important point because our ideals that we compare ourselves to are a big problem when it comes to our body image. We live in a culture that is constantly holding up ideals that are not real.

We see a model on a magazine cover and think, "I should look like that." But what we don't see is how the model had 5 people doing hair, makeup, and clothes design. We don't see the perfectly placed lighting and fans. We don't see the photo editing that removes any "imperfections." What we finally get is literally a cartoon. Something that is not, and never could be, real. Now, what I just described is ONE PICTURE; now multiply that by 3,000, which is the average number of ads we are exposed to EVERY DAY.

So, what is the result of all this? Sure, we ignore it, but it is so pervasive that these ideas of unreal perfection begin to creep into our collective consciousness as reality. And this is where the problem starts because the balance disappears. Soon we find that we have no representations of people that are "normal" and beautiful. More and more actors and actress we see seem to have had plastic surgery and it becomes the acceptable norm. But it can't be.

You need to love your own body, and you're going to start right now because you deserve it. Let's start simply by talking to yourself (in your head) and say the words "I love you, body." It probably feels a little weird. That's a natural response to doing something new.

Now, I want you to love all the things that work perfectly for you. If you're reading this, then I'm going to assume that your heart is beating, your eyes are seeing, and your lungs are breathing, so start there. "I love you, heart and lungs, for keeping me alive all these years." "I love you, eyes, for letting me read this incredible article." And so on.

Now, if you feel silly doing this let me point out something that is really silly. It's looking at a picture of a model with contacts and saying to yourself "I wish I had eyes that color," or looking at a body that has been slimmed down with Photoshop and feeling bad because you don't look like that. That doesn't make any sense.

Now, back to your body. What about your legs? Never mind the shape of them for a moment, think about them differently and say, "I love you legs for giving me mobility." How about your hands? Can you say something nice about them?

The purpose of this is to genuinely appreciate and love your body. It's a way to build up self esteem and focus on what is truly important. You can go through other things you love about your body like hearing, smelling, tasting, being able to dance, sing, type, smile, etc.

Now, what about body weight and shape? You can love your body no matter what the scale says or what size clothes you wear, and at the same time you can also want to slim down. I can tell you from direct experience that the biggest mistake people make in weight loss is that they try motivating themselves by beating themselves up. That will not work for permanent weight loss. If you hate your body there is a good chance that you will unconsciously keep the weight on. You need to begin by loving yourself and your body.

It's easier to do this when you realize that your goal weight and size are a means to an end. The weight isn't what's important; it's the feelings you're going to experience at that weight that are important. Will you feel sexier, happier, more confident, healthier? Why do you want change your body? You'll find that focusing on these feelings is one more tool you can use to motivate yourself. This is also important because you don't just reach a certain weight where everything instantly changes. It's a process. If your main motivation is to feel more confident, then begin thinking about ways to feel more confident now. Don't wait.

Love and hate are very powerful emotions; one is a force for creation and one is a force for destruction. If you want to permanently create a new shape for your body, make sure you choose the force that can make it happen. It makes all the difference in the world.

5 Fitness Myths That Are Responsible For Thousands of Fitness Failures

Unfortunately, many people are misinformed and are also misled by the many promises of the weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper” or “Exercise in a Bottle”.

Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix or the miracles they are portrayed as. They are also usually very dangerous.Below are some common misconceptions among people with regard to exercise and nutrition.

1. You need to exercise to burn fat.

The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.

2. Your metabolism slows down once you hit 30.

WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

3. Pasta and bread are fattening.

Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

4. Eating after 7pm will make you fat.

Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

5. Strength training will make you bulk up.

Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles. Muscle burns calories, so the more muscle you have, the more calories you burn which makes it easier to burn fat and harder to gain it!
By no means is this a complete list. There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines.

Invest in Yourself – 7 Steps to Optimal Health

Too often, I hear my friends talking about how they plan to start living healthier after the first of the year. But now, as we approach mid-May, many have put off their healthy-living goals to the point where they may be setting themselves up for failure: a 2009 study from the University of Hertfordshire in the United Kingdom found that more than 75 percent of New Year's resolution followers gave up. So who had the success stories? The people who broke down their goals into small, achievable steps.

Your life isn't an experiment or a fantasy. It's an investment in your future. You've heard it a million times: If you fuel yourself with junk and bad habits, you won't have the reserves to draw on for energy and good health. Consider each day an opportunity to invest in good habits, so you'll have stamina and great health to withdraw. You can't lose. Who wants to sit at home while the rest of the gang goes out to play?

And it's not just all about you. Do you want to be the parent or grandparent who sits on the sidelines, or the one who creates lasting memories for your kids or grandchildren by riding a bicycle right alongside them? Today, you can make your move so the dream of a long, active life becomes a reality.

But don't worry; you don't have to do it alone and you can get started any time of the year. I'm here to show you seven ways to push the reset button on your healthy habits - starting now. Even if you're already on a healthy track, there's always room for improvement.

1. Sleep It Off. Recharge your sluggish metabolism. A 2009 study from the University of Chicago found that people who don't get a full night's sleep are more likely to gain weight and have more difficulty losing body fat when they are dieting.

Sleep experts say the most effective way to improve your sleep is to stick to a regular bedtime and regular wake-up time, even on the weekends. Ideally, your bedroom should be dark, cool and quiet. And move distracting, light-generating electronics like computers and TV sets out of your sleeping zone.

2. Drink Smarter. Ditch the conventional wisdom that your daily fluid intake should only consist of water. Drink juice, green tea or coffee if you want to, but be mindful of the calories. A fizzy Vitamin-C powder added to water may satisfy a soda urge. And branch out - I'm a huge fan of freshly-juiced green drinks made from spinach and kale. Note: You are not allowed to knock it until you try it.

3. Lose the Hidden Pounds. We can't underestimate the importance of elimination. To keep your colon healthy, increase your fiber intake to 25 grams a day. I'm also a fan of probiotics for regularity and increased vitality. And downing a fiber drink (yes, those) can actually help your body break down the fat in fat cells.

4. Make It A 5-Veggie Day. EVERY day. And get creative with it. If the kale juice seems unappealing, steam them and add a splash of olive oil to a batch (or some collard greens), and you'll quickly change your tune. The darkest, leafy greens help keep your bones strong, so don't skimp.

5. Shrug Off Sugar. Every time I cut back on refined sugars, my energy level rises and stays there. It's easy to fall into the trap of grabbing a sugary snack for a quick boost, but the crash that follows is never fun. Simple substitutions like choosing a piece of fruit over a glass of juice or sparkling water over soda can do wonders for your mood, energy levels, and waistline: A study of more than 50,000 nurses found that women who had just one sugary soda or glass of juice a day weighed more than those who drank less than one a month.

6. Grab Different Grains. So many people have gluten sensitivities that wreak havoc on their digestive systems. Not every food that contains the word "wheat" is a great choice for everyone. Choose purer grain choices like steel-cut oat meal, quinoa and brown rice. And don't be afraid to mix it up a bit, instead of using bread for sandwiches, wrap your lunch up in large lettuce leaves. You'll love the crisp, fresh flavor.

7. Shake It Up. I rarely travel without a blender, because protein shakes are a cornerstone of my daily diet. I like the Hamilton Beech single serving blender that has a convenient travel lid, then I add a protein powder that's low in sugar and mix it with frozen berries, soy, low-fat, or almond milk, some flaxseed oil, and swap it out for at least one meal a day. Another option is to seek out a great local juice bar for your shakes, either way it's a delightful breakfast, post-workout snack, or sweet-tooth-satisfier.

Five Simple Eating Tip for a healthy life.

Being healthy often seems incredibly complicated.
There are advertisements everywhere and various experts giving conflicting advice.
However… being healthy does not need to be complicated.
People were much healthier in the past, before all the dieting and “health products” took hold of our society.
The rules haven’t changed since then… our genetics are the same and what worked for us back in the day can also work for us now.Five simple eating rules for a healthy life.

How to Motivate Yourself

This time of year can be tough to get yourself to the gym and give 100 percent in your workouts. Our New Year's resolutions tend to be replaced by the "winter blues." Don’t let the blues get you down and differ you from your goals! We compiled a list of useful tips to help get you back on track with your fitness regimen.

Write down your workouts

Telling yourself that you are going to work out later isn’t as reliable as marking it in your calendar or putting a note somewhere you will see it.

Have a workout partner
It could be a significant other, a family member, or a friend. This person will help to push and encourage you.

Keep track of your accomplishmentsLooking at your progress and how far you’ve come will motivate you to go further. Keep pushing!

Switch things up
By trying new things and switching up your workout routine, you avoid the dreaded fitness plateau. Your body and mind need change and challenge.

Crank the beats
Music gets you amped up and in the mood for a workout. Picking songs with a lot of bass will motivate you to go 100 percent in the gym.

A short workout is better than no workout
Even if you have limited time, a short workout is better than none at all. Interval training burns more fat and calories in a short amount of time.

Sign up for an event
Doing this will hold you accountable for something such as a 5K. At the end, you have the feeling of accomplishment.

Rest!
Hitting the gym hard every day and overworking yourself can result in fatigue and/or injury. If you get rest and dedicate a day off from the gym, you will have more energy for your harder workouts.

Discover 7 Foods That Can Reverse Wrinkles

Now is the time to turn back the clock with food. Healthy, leafy greens boosted with some baby grasses, quality protein and knowing the right oils to cook with prove to reverse signs of aging. Certain fruits help plump the skin and achieve that nice healthy glow, but watch those grains. Whole grains, not refined, are crucial to reduce inflammation in the body, the key to keeping beautiful skin.