Weight Loss Realities

I posted yesterday about the SMART approach to weight loss. Today I have more tips to help you with your health and weight loss goals. Diet Detective had a great article with some very important points & tips. We all know this is not an easy process so you need to make sure that your head & mind are ready for this & you are willing to put in the work necessary to reach your goals.

One of the points in the Diet Detective article is to access your emotion guide. I think this is very important & don't skip this part of the article. Any of you that watch The Biggest Loser know that emotions have a huge part in weight gain & loss! The article also discusses the importance of a food program AND exercise, writing down your food & emotions, eating out and more. One point on eating out, studies have shown that people that eat out consistently ingest at least 30% more calories than those that make their own food!!!!

OK, the article is at : http://www.dietdetective.com/content/view/3566/3/

For more on this, check out another article from a great site Care2MakeaDifference ( a great site for all kinds of causes!). This article on 10 Ways to Make a Resolution Stick has good points including my SMART principle! The article talks to logging your food, managing expectations, buddy up with another person and more. There is one point that says this:

Manage expectations. It’s OK to break your resolution in the first week, you just have to be willing to get back on the horse. For many, January just isn’t the right time. Start fresh in March, or June.

I would be careful here. Yes, you need to be ready and stressful times are not always the best time for most (although some use the exercise as a stress relief), don't put it off for months if you know you can get back on sooner. People like to make excuses for themselves so be careful here.

Read this article here: http://www.care2.com/greenliving/10-ways-to-make-a-resolution-stick.html

Thx to my sister, Bethe, for sending me this article!

SMART Resolutions

I am going to talk resolution time again and specifically the most picked resolution.. to lose weight! We all have done this at some point in our life or multiple times most likely!!! When this is your "resolution", you need to be much more specific than just saying that you are going to lose weight. This is way too broad & sets you up for "failure" although I hate that word. You need to establish short & long term goals along with specific and achievable goals! I have posted about this before & I am sure I will again. Let me give you a link to an article from Diet Blog about preparing for your weight loss and health goals. I wrote about it before and it is called: SMART - Specific, Motivating, Achievable, Rewarding, Tactical. One paragraph of this article states:

"People believe that they need nothing more than resolve to break the patterns they've been living by, whereby the most successful means to effecting change is to devise a specific strategy to make that resolution come true," says Dr. Manevitz. In fact, in order to make fundamental, long-term changes in your life, there are very specific steps and guidelines which, when properly implemented, can empower you and increase your chances of success."

Read the full article at the link below to get on track for keeping that new year's resolution & tune in tomorrow for more great information to help you with your weight loss goals.

http://www.dietdetective.com/content/view/1112/156/

Weight Loss Must!

I have posted many times on the need to keep the body guessing to achieve your best results & reach your goals. If you are just starting out, you will definitely lose weight right away as long as you are not eating more than you admit to or eating more than you are working off. Once you get to a certain point though, your body needs change. You can't do the same thing over & over again, day in and day out, without your body hitting a plateau. Your body is smart & gets used to the same thing.

There are many things you can do to switch up your routine. You can try a different cardio workout (different machines, pace, level, intensity), you can try a different class ( you can do cardio boxing rather than the step class), do intervals ( one of the best things for burning fat & it continues AFTER the workout), change the rep/weight sequence of your weight routine, change which body parts you work on which day, change the order etc. I can go on & on. But if you are at a plateau, CHANGE IT! And even if you are not, change is good!

Check out this article from I Look Like Fit that says the same thing in a different way. Just want to show you that I am not the only person saying it!

http://ilooklikefit.com/2008/12/keep_your_body_guessing.html

Butt Tightener

Well, as I read one of my fav sites the other day, they mentioned a site called I Look Like Fit. I checked it out & I love it! I will add it to my Favorite Sites list for those that want to keep going back & I will most likely make reference to information from this site as well.

As I read through it, there were so many articles I wanted to post for you but I thought I would start with one that is near & dear to all of us... getting tight, higher & rounder buns of steel! I do exactly what was mentioned in this article so I can say from experience that it does work. In fact, I "do this" in many or most of my leg & butt exercises so don't just do this during squats. In fact, you can "do this" anywhere you are like the car, work, the store, the elevator & countless other places. See what "do this" is at this link:

http://ilooklikefit.com/2008/12/build_buns_of_steel.html

Take Accountability!

First I hope that everyone had a wonderful holiday or is still enjoying for those that do not celebrate Christmas.

It is getting to that time of year when resolutions come forth & many are weight loss related goals. I have been holding this Diet Blog article on Oprah's weight loss struggle. I found it a good read. Listen, even if you have all the money in the world, somebody can't lose the weight for you or stop eating for you! YOU HAVE TO TAKE ACCOUNTABILITY FOR YOURSELF and your own weight gain. As you read through this article, I loved the very last sentence which says:

"Set appropriate goals for yourself and stop comparing with others."

I know what Oprah is going through because my body is/has been changing too due to the age related hormone change. BUT, I took action. I changed my food plan & exercise routine until I found what was helping me keep off the age unwanted pounds. I don't like having to cut back especially when I already eat really well & exercise diligently & hard but it is what it is.

Take accountability for yourself & start at it NOW... don't wait for the new year!!! If you don't have a pedometer, get one & check how many steps you are taking per day. This is a great way to start & work towards that 10,000 steps per day.

YOU CAN DO IT!

Read the Oprah article here:

http://www.diet-blog.com/archives/2008/12/14/oprahs_weight_gain.php

Holiday Survival & AFTER!

We are headed to a new year & many of us make new year's resolutions to lose weight, eat better etc. Hopefully we are all working hard at that already. To assist you with that, Hungry Girl came up with a list of her favorite websites that have useful information to help you with your weight loss & health related goals. Many are ones I already have on my FAV Websites list but here are a couple new ones. Check them out & refresh yourself with those on my list.

Also, she has some holiday survival suggestions for food & another eggnog recipe that was not on yesterday's eggnog post.

Check this all out here: http://www.hungry-girl.com/askhg/askhgdetails.php?isid=1628

HAPPY HOLIDAYS TO ALL!!!!!!!!!!!!!!!!!!!!!!

Eggnog Recipe Makeover

I want to get all these recipe makeovers to you BEFORE the holidays so here is another one. Eggnog is a staple of the season. People drink it "straight up" and many spike it with liquor. If you were not aware of it, I will let you know now that eggnog is calorie and FAT laden!!!! Adding liquor just adds more calories to it.

Hungry Girl has a eggnog makeover that I think is worth sharing because why not enjoy but save a few calories & fat grams this holiday season! The eggnog brand she wrote about as a comparison has 460 calories and 20 grams of fat for just one cup!!! Her recipe makeover has just 110 calories & 2 grams of fat!

Check out the full recipe makeover here:

http://www.hungry-girl.com/chew/chewdetails.php?isid=1627

More Holiday Survival!

I never think we have enough holiday survival posts. Not only do they help us through the holidays & craziness but we can carry over the advice all year long... YES, you can do that!!!!!

Hungry Girl had another good post on different holiday survival tactics like:

• Stay active. Now where have you heard that before.. right here on my blog! There are many ways  to exercise including play as you see in the picture. Climbing up the hill again is hard work. For those in snow country, lots of good exercising there including cross country skiing & snow shoeing. Good workout!
• Watch the mall food court. I posted on this before. Come prepared with your own food or knowledge of what is out there!
• Don't overdo it! I posted on this too. Pick a couple things you really want & eat those or a taste of them. Why feel like "you know what" at the end of the day... that is no fun!
• Watch the calories you DRINK!

Lots more advice on holiday survival at this link:

http://www.hungry-girl.com/girls/biteoutdetails.php?isid=1622

Gingerbread Cookie Makeover

It is not the holiday time without gingerbread men.. or at least in my eyes!!!!!!! Hungry Girl had a makeover recipe just for this occasion that she calls thin-gerbread men. Very cute!!!! Click on the link below for the recipe. If you scroll down, you will also see recipe makeovers for peanut butter fudge, chocolate chip cookies and more. Why not bake some healthier versions of treats to give away as holiday gifts!

http://www.hungry-girl.com/week/weeklydetails.php?isid=1621

Jumping Rope

Diet Detective had an interesting article today on a gadget called the Jump Snap that you see in the picture here. It allows you to jump rope without all the trouble of tripping over it along with various resistance weights to make the workout harder. I thought I would mention it to you all out there since it is something you can do anywhere, take on trips, do in smaller places or just to fit in some jumps anywhere thru the day to get some exercise in. I have not tried it but if you think it might be an option for you, check out the link in the article. Do read the article for "What We Liked Least" as it talks to people that can't handle high impact or have joint issues. The full article & link to the website is here:

http://www.dietdetective.com/content/view/3560/65/

Lean Meats & Super Foods

Today I thought I would share a couple articles with you.

The first one is on leaner meats that are NOT chicken or turkey. Specifically, Clean Eating Magazine had a short article on pork, lean ground beef and wild game. The article compares leaner cuts to their "fattier" versions & provides the differences in calories, fat and saturated fat! Read it here:

http://www.cleaneatingmag.com/whatsfresh/meat_potatoes_ce5.html

The second article is on "super foods". These are foods that are good for you & provide against certain diseases, lower blood pressure, reduce risk of heart disease and more! The first one, pumpkin, is written about as follows: “Pumpkin has two great longevity nutrients: alpha carotene and beta carotene,” he says. These nutrients, referred to as carotenoids, may help prevent some kinds of cancer and heart disease. Read the full article here on pumpkin, onions, walnuts, sweet potatoes and more!

http://www.diet-blog.com/archives/2008/11/19/autumns_super_foods.php

Why not add some of these great meats and super food in to your holiday celebrations!! ENJOY!

Fat Loss Tips

Losing weight, body fat and/or just getting healthy is tough stuff. I have been doing it for years & it remains tough stuff but well worth it! As I have said before, you have to keep re-evaluating your workouts & food plan not only due to your changing age, hormones or many other things but also to keep the body guessing. I have done this all along and I know from experience that it is a must!

Oxygen Women's Fitness had a good article on fat loss tips to help you thru this & to keep you moving forward. It discusses things like have food to fuel you but not fill you, keep the body guessing, revisit your goals and one I think it most important:

"Be SMART about your goal setting. This means making your goals Specific, Measurable, Attainable, Realistic and Timely. For example, putting the SMART principle into action would be committing to losing 15 pounds by spring. Now that’s a goal!"

Read the article here: http://www.oxygenmag.com/pickmeups

I also want to add in my own. Many of us do not fuel our body but fill up our lack of self confidence, our unhappiness with things in our life, the stress of work & long held inner issues with food. You need to address those now so you can move forward & get past the need to fill the void with food!!! A MUST!

Let's getting going in a positive way for 2009!

Recipe Makeovers

Potato pancakes or latkes are a staple at most Jewish holiday get togethers so it is only appropriate to provide a recipe makeover for these. Hungry Girl came up with a recipe that cut the calories from 308 to 84 and the fat from 16g to 1g per serving!!! Now, the ingredients are different but it sure is worth a try to save that many calories and fat grams!!!! See the recipe here:

http://www.hungry-girl.com/chew/chewdetails.php?isid=1619

Also, Clean Eating magazine had the yummiest recipe for a Blueberry Strudel! The make up is great with only 3 grams of fat and 13 grams of sugar per serving. Just look at that picture. You can't tell me that it does not look great! Find the recipe here:

http://www.cleaneatingmag.com/newsletter/december2008/

ENJOY!

Treadmill Workout

I just got my Oxygen "e" newsletter & I have lots I want to share with you. I will post some of this great stuff over the next few days. If you subscribe to Oxygen Women's Fitness, you will see much of this in the February issue. If you do not subscribe, it should be at your local bookstore now.

Anyway, they had a good treadmill workout to share with you. For those short of time, it is great because it takes only 25 minutes. If you are in better shape, take the basics of the program & up the intensity or speeds. For people like me that are advanced, I really have to ramp this up but I think it is great place to start for those needing guidance and/or for those needing to fit in shorter workouts during the holidays. The speed may be too fast for some so in that case, just slow the speed down and or hill walk (which really works the butt!). As you can see, there are some incline jogs in this routine which may be harder for newbies. As I said before, use the basics & work it to fit you.

For those wondering about me, I do longer cardio sessions but this is a good plan if I am short of time. I would just increase the speeds on the lower incline sessions & I like to hill walk at the highest incline of 15 & also alternate with slower hill jogs. I could do that along with lowering the incline & jogging a bit faster. The body loves change!

Keep active during these crazy holiday times even if it is shorter sessions. Stress relief & keep the bod in tact!

Here is the link to the article: http://www.oxygenmag.com/quickcardio

Winter Comfort Foods

We are into those cold winter months and many of you may live on the east coast. There are those days when we just want to hibernate inside and often we get into that "let's bundle up & eat mode". Well, Diet Detective had a good article on some great comfort foods to help you through this. A couple are:

"Enjoy sugar-free hot chocolate topped with mini-marshmallows (1 cup with 3 marshmallows: 60 calories)."

"Naturally sweet. Sprinkle cinnamon on a warm baked apple (apple: 80 calories)."

There are more suggestions in the article & I know you can come up with even more for yourself. If all else fails, log on to the Food Network website & check out the healthy recipe link!

Read the full article here: http://www.dietdetective.com/content/view/312/83/

ENJOY!

Fast Workout & Breakfast!

Keeping with my theme to help you through the craziness of the holidays, I saw this article on Yahoo Health about fast workouts that work. During these times when you are trying to fit in way more things than normal, check out the moves in this article that you can do right at home. As always, if you are watching the news or your fav program, do them then or during the commercials. If you are working on the computer, take a break & do them then. Make it a family affair & do them with the kids or hubby... why not! Check out the full article here: http://health.yahoo.com/experts/healthieryou/5155/fast-workouts-that-really-work/

While we are at it, every expert says that breakfast is a must & the most important meal of the day. Especially during the holidays when we are running around like crazy, don't run on empty, leaving yourself at the mercy of candy machines & fast food. Also from Yahoo Health, check out these quick & easy breakfasts here:
http://health.yahoo.com/experts/healthieryou/5152/make-a-healthy-breakfast-get-flat-abs/;_ylt=Ap7n4noV5i5x95NLe5yXF2MQ.ZN4

The pic above comes from Oxygen Women's Fitness & the recipe for Almond Butter and "Banana" Sandwiches is here: http://www.oxygenmag.com/main.php?page=7&id=608

Hot Chocolate Recipe

During the winter months, we all gt that craving for hot chocolate and/or warm drinks. Many of these store bought drinks from the coffee places can be LOTS of calories and fat! Why not make your own & save yourself the calories, fat and money! If you are out, special order with non-fat milk & skip the added ingredients that up the calorie & fat count.

Hungry Girl (HG) had a recipe for hot chocolate that I thought I would share with you. Personally, I would modify it myself to reduce or knock out the mini chocolate chips & maybe change the hazelnut flavor since I am not a fan of that flavor nor creamers. They do have non-alcoholic sugar free flavorings out there & by keeping the amount small, the calorie count change would be minimal. Here is the link to the recipe:

http://www.hungry-girl.com/chew/chewdetails.php?isid=1610

HG also had a hot chocolate with caramel recipe. Starbucks has a Tall Salted Caramel Signature Hot Chocolate at Starbucks (made with fat-free milk and NO whipped cream!) that contains 400 calories and 15g fat!!! Check out the HG recipe here:

http://www.hungry-girl.com/week/weeklydetails.php?isid=1616

For the holiday party, check out the spiked hot chocolate from HG at the link below. She also has other drink recipes at the same link. Just be sure to know your calorie count if you are working that into your food plan for the holiday season.

http://www.hungry-girl.com/week/weeklydetails.php?isid=1602

Subway Survival

We are all looking for ways to eat healthy as we are out and about on any given day. But, during the holidays, we seem to be on go non-stop. Subway has been touted as a healthy place to eat but like any food establishment, you have to do your homework!!!! Don't fool yourself or play ignorance.

So, saying that, Hungry Girl (HG) had a question from a reader on the new flatbread sandwiches. HG writes: "Subway's two signature Flatbread offerings, the Chicken Florentine and the Steak & Bacon Melt, have 520 and 440 calories respectively, 16 - 22g fat, and a POINTS® value of 10 - 11*. And while you can order any sandwich with Flatbread, it's not your best bet. That bread alone has 240 calories and 5 fat grams (POINTS® value 5*)." See, do your homework!!!

The article gives you the low down on better choices & even the calorie & fat count of the other bread choices. Click on the link & scroll to the second question. Arm yourself this holiday season & always with as much information as possible. Leave it to chance & you will leave pounds on the body!

http://www.hungry-girl.com/askhg/askhgdetails.php?isid=1615

Holiday Food Survival

I want to arm my readers with as much information as possible so you can survive the holidays. If I can say again, the key is to PLAN, prepare and make choices... don't eat everything. We all know deep down that a lot of that stuff we are eating at the holiday table is filled with lots of fat & too many calories so research ahead of time & make a "plan of attack".

Saying that, Diet Detective has a good article on many of the foods & finger foods we eat at the holidays & all year round. You can't pretend ignorance after reading this. The article does not give the fat calories, just total calories, but you can tell by the ingredients that a lot of fat is in there! For example: "ONE LARGE SCOOP OF BREAD STUFFING WITH SAUSAGE - A scoop of stuffing made with eggs, butter and sausage can be in the range of 350 to 500 calories, which means you'll be doing pirouettes, spins, jumps and pliés for 65 minutes nonstop." The article also offers up healthier choice suggestions and/or healthier ways to prepare the food. Read it here: http://www.dietdetective.com/content/view/31/158/

This newsletter also had a healthy rocky road muffin recipe. It uses Vitamuffin Mix which you have to buy online but it is something to keep in mind for a healthier treat option & the kids will love them! See that recipe here: http://www.dietdetective.com/content/view/2829/83/

Roadtrip Survival

Well, with the price of gas down and the price of traveling by air up, many of you may be looking to take a road trip over the holidays. This, of course, can often lead to weight gain on the road. We eat wherever we can & don't plan for this. Me, as I have said before, I like to plan for these things so I minimize the "damage" of the holiday craziness.

Diet Detective had a good article on what you can bring on road trips to help you survive the food issues AND the exercise issues. The article offers up suggestions for food & food carriers, bring exercise bands ( I do & even on flight travel) and more. Me, I do plan ahead & check out exercise facilities in the area or the hotel and if all else fails, you know you can walk or jog or jump rope while you are there. I have also provided previous posts on things you can do at home so you can now do them at the hotel or the family/friend's home. Hey, if weather permits, do walking lunges outside as you walk or jog!!!

Read the article here: http://www.dietdetective.com/content/view/3549/3/

Deciphering Calories

I have read many articles and heard people say that a calorie is a calorie so it does not matter what you eat if it is the same number calories. Meaning 1200 calories of lean protein, fibrous veggies and "good fat" is the same as eating, let's say, 1200 calories of hamburgers and fries. NOT!

I have always disagreed with this! I learned from my own experiences that eating "cleaner and healthier" foods (even if the same calorie count) kept me looking better & lower in body fat than eating the same amount of calories of less healthy options. I found that by eating healthier and including whole grains, 100% whole wheat, more veggies, lean proteins and a decent amount of healthy fat kept me leaner than cutting my good fats too low or eating too many white breads or white rice or white potatoes vs. sweet potatoes or yams. I am not saying that you have to be perfect but I do feel as you work with your own body, you will see how certain foods may work better for you than others and maybe better for you than for other people. I am a true believer that everyone has to find what works best for them.

Saying that, check out this article from Diet Blog on how calories are not created equal.

Part of the article states: "Researchers posit that all calories are not always created equal, and that some types of calories are more likely than others to be converted to fat." Read the full article here and work on finding what is right for you:

http://www.diet-blog.com/archives/2008/12/02/all_calories_are_not_created_equal.php

Holiday Survival

OK, more articles on holiday survival & how to make it thru December with no weight gain or at least minimal weight gain. I say go for no weight gain! Listen, you can do this!!! I always manage to enjoy some of the things I really like but I come out of the holiday with no weight gain. The key is to plan, prioritize and keep working out through the holidays no matter what!! You can fit in mini workouts & regular workouts by scheduling them NOW!!!! Here are 2 articles to help you thru this.

The first one from Diet Detective has some unusual suggestions along with your expected recommendations. Read that here:

http://www.dietdetective.com/content/view/101/156/

The second article is from Diet Blog & has things I have already mentioned but it never hurts to read this again. Believe you can do this!!!

http://www.diet-blog.com/archives/2008/12/05/5_tips_for_managing_december.php

Holiday Weight Maintenance

So, there are plenty of articles out there to help you maintain your weight through the holidays. This particular one from Yahoo Health by the "Eat This, Not That" guy has 5 simple suggestions for you. I have mentioned some in the past like taking a walk, just keeping busy, keeping up the exercise routine and more. He mentions clipping on that pedometer to track your steps.. a great idea! Read the article here:

http://health.yahoo.com/experts/eatthis/21200/5-secrets-to-staying-thin-through-the-holidays/

For me, some of the things I do are:

• Never miss a workout even if I have to make it a shorter one.


• Don't take every get together as an excuse to eat everything in sight. Pick 1 or 2 things & eat a small amount. If you have many parties to go to I suggest picking a couple of them that you really want to "enjoy" and eat healthy at all the others.


• Plan ahead. I am a big fan of this. I always have something I want to eat on hand. I also plan ahead if I want to eat more.... a more intense workout or super clean eating before and/or after the event.


• I really am a person that sticks to my program. Yes, I may enjoy my cookies through the holidays but I just don't get into all that overeating & feeling like crap after.. plus having to get the weight off that took so long to take off to begin with... UGH! You know it is always easier to gain than to lose.


• If all else fails, wear tight or form fitting clothes.. that will stop you from over doing it!!!

Enjoy but enjoy in moderation.

More Home Tone Ups

I have another article off Yahoo Health that provides you with some exercises you can do at home or in the gym, once again, that will assist during the busy holiday season. You can do all of them or some of them or do them through commercials or whenever a spare moment pops up. You don't have to do everything at one sitting or one time. Maybe you have 10-15 minutes, 3 times per day. Do that then. Nothing says you have to work out 30, 45 or 60 minutes straight. Fit it in wherever & whenever you can & also use it as a stress reliever & a time for just you!

Here is the article. Click on the green links to see the exercise & how to do it:

http://health.yahoo.com/experts/healthieryou/5144/tone-up-in-less-time/

At Home Exercises

I wanted to share some more exercises with you from my Shape "e" newsletter. These are good moves because you can do them both at the gym and at home. You can also make them harder if necessary by adding leg weights or in the example of the push-up, do a full push-up rather than on the knees. It is always good to have a variety of things you can do at home during this very busy season. Don't forget to use those commercials to add in crunches, planks, step-ups, lunges, squats and much more..... do as many as possible thru the commercial or back to back exercises for the same or opposing body part.

Here is the link to the Shape article:

http://www.fitsugar.com/2480828?utm_source=shape&utm_medium=email&utm_term=fit_shape_newsletter&utm_content=email_link&utm_campaign=shape_email_fit_shape_newsletter_20081125

Upper Body Workout

It is that time of year when things get crazy & we have trouble just finding time to breathe! I have said previously that if you mark your calender/schedule for the whole month with your workouts, you are less likely to skip them. They are a great stress reliever too.

But, just in case, here are 4 moves off my Shape "e" newsletter that you can do at home. Modify as needed to make them harder for those that are more experienced. Check out the 4 moves here:

http://www.shape.com/workouts/routines/27246904.html?page=1&c=y

PS: For those that want an update on me, I got my stitches out last Wednesday and have been given the go-ahead to get back to upper and lower body weights and my cardio too! My hand is still sore where the deeper wounds were but I am hoping with time that things get back to normal. The leg wounds are still healing as well.

Abdominal Gadgets

Abs are always a thing both men and women want to improve all the time. There are many opinions out there on what works best and also many opinions on how many times per week you should work them & with how much resistance. Me, I try to constantly change my exercises and/or the order, resistance, timing (slow vs. a bit faster) etc. I also have found that working my abs/core at least 5 times per week does not hurt me but I know others that like the 3-4 times per week. I don't use heavy resistance & my abs like a little higher rep range so I say try some different things & see what works for you.

Diet Blog had an interesting article on ab gadgets. I found it informative & agree with many of the points. And yes, the ab wheel shown in the picture above does work! You can also use a stability ball to do this exercise by resting your forearms on it & rolling out in the same manner. Planks are always a great exercise in any form. Many experts also agree that the bicycle ab move & hanging leg raises (done with good form & no swinging) are good as well.

Check out the article but do try different things to see what works best for you. And as always, variety & change are key and abs do like change!!!

http://www.diet-blog.com/archives/2008/11/26/ab_gadgets_are_there_any_good_ones.php

Self-Esteem & Exercise

I am sure many of you can relate to this. Self-esteem & how it directly correlates to your exercise & food program. Many who have low self-esteem often don't feel good enough to deserve anything. They may resort to eating for comfort & escape. Also, low self-esteem stops you from trying new things or exercising for fear of others seeing you and/or making fun of you. It is the catch 22 of helping ourselves!

Diet Blog had a great article on how to help improve your self-esteem. The article outlines several points to help you thru this like:

• Stop comparing yourself to others
• Make positive contributions
• Lay off the negative self talk

Please read the article here & even if your self-esteem is fine, it is always good to read again & put them to use not only in your fitness program but other areas of your life.

http://www.diet-blog.com/archives/2008/11/28/the_single_most_important_factor_in_sticking_with_exercise.php

Happy Thanksgiving

Happy Thanksgiving to all! I hope that all my recent posts help/helped you with your holiday cooking as well as surviving the day without over doing it. Remember, enjoy your day but try not to eat everything in site. Pick a couple dishes that you really want & enjoy those & try to eat healthier the rest of the meal.... or just take one bite of all the different foods & stop there. One bite is not a dish full!

Me, I like the pick a couple things I really want & enjoy those & just stay healthy for the rest. I also keep those portion sizes down!

Other survival tips. Take a walk before or after the meal ... or both!!! If you are watching a movie or sports, you can still do some of those home exercises right there while watching & maybe your healthy habits will rub off on others! Set a good example. You can also do chair squats.. meaning if you are sitting on the couch or a chair, do a squat to just before the seat & up again as many times as your legs & butt can handle it.. or do those for a whole commercial break.

Have a great day!

More Holiday Help

OK. I know the holiday is tomorrow but many of you are cooks & may have lots of ingredients in the house already. My Shape newsletter had all these great recipes along with some swap out ideas to make certain items healthier. I have put all the links below & maybe you can use some OR use them at Christmas or any ole time!!!!!

Enjoy and Happy Thanksgiving!

Options when cooking the holiday dinner.. swap outs!

http://www.shape.com/healthy_eating/articles/holiday__slim__lose_weight__weight_loss__fat.html

Multigrain Stuffing

http://www.shape.com/healthy_eating/recipes/Multigrain_stuffing_with_Apples_and_currants.html

Sweet Potato Marshmallow Gratin

http://www.shape.com/healthy_eating/recipes/27884574.html

Pear and Cranberry Crisp

http://www.shape.com/healthy_eating/recipes/27884599.html

Curried Pumpkin Soup

http://www.shape.com/healthy_eating/recipes/27885409.html

Holiday Help!

Here is another great article on holiday survival from Diet Detective. They call it Holiday Cheat Sheet with lots of information on how to survive not only Thanksgiving but Christmas & any other holiday or gathering that comes your way. The article discusses things like exercise no matter what even if it is 10 minute increments (see past post), buddy up with a friend for support, stay away from food courts, don't starve yourself for a party or you will end up overindulging, write down or take cell phone pics of everything you eat so you know "the truth" and much more. Read the survival article here & DO PUT THESE GREAT POINTS TO USE AT ALL TIMES!

http://www.dietdetective.com/content/view/3544/3/

Amazing Weight Loss

If any of you out there are saying to yourself that I just can't lose weight, it is just not possible, I have tried everything & all the other negative things we say to ourselves.. just read this inspirational story! This lady lost 175 pounds WITHOUT surgery!!!!!!!!!!!!!!!!!!!!!! If you put your mind to it, if you want to be healthy, if you want to live to see weddings and birthdays & all the rest, just do it & stop saying you can't do it. It requires hard work and dedication but the payoff is beyond fantastic!!!! Read this story & also read her fact box of weight loss tips. I have done them all & her first one says everything: Put yourself first. You are worth it! And you are worth it!

Read the story here: http://www.cnn.com/2008/HEALTH/diet.fitness/11/21/weightloss.karen.daniel/index.html

Thx to my friend Margaret for sending this story to me!!!

Recipes & My Update

Well, here we go into Thanksgiving week. I want to get all the recipes I see to you early enough so I am linking you to more off the Hungry Girl site today. She also gives Weight Watcher points for those that follow that program. It is one of the highest rated programs out there. As always, you can change seasonings or use lower sodium items if you are watching that carefully. This link has mashed potatoes, stuffing, green bean casserole, stuffing & a couple recipes I have already posted here.... enjoy! http://www.hungry-girl.com/girls/biteoutdetails.php?isid=1603

As for me, I went to the doctor Friday & they said I am healing well. I got to do my outside jog this morn BUT I WAS WATCHING FOR DOGS!!!! My right hand is still recovering & I hope to get the stitches out Wednesday. No weights on that right hand although they said isometric exercises were OK. I have been doing light weights on the left hand and core/ab exercises all week. I was given the OK to try leg weights this week too. YAHOO!

More Holiday Survival

I saw another good article on holiday survival that I wanted to share with you. I want to get them out in plenty of time for those of you that may be traveling & would like the information now or at least in plenty of time to adjust yourself to the "food plan". Diet Detective's article has tons of good information to apply to not only Thanksgiving but all holidays. Check it out at:

http://www.dietdetective.com/content/view/1116/158/

I love this part of the article & I have said it often in my blog: "I don't know how many times I've heard someone say, "I've already ruined my diet, so it doesn't matter what I eat now." I'm not sure how that myth got started, but it can be hazardous to your waistline. The bottom line is, an extra calorie is an extra calorie -- so eating a slice of pie shouldn't give you an excuse to eat two more. And after a bowl of ice cream, you don't have to eat whatever is left in the container. Have you ever heard of cutting your losses? Well, the same rule applies to cutting your gains. It's never too late to stop."

It also talks about strategizing, food pushers, trade-offs and much more. I also say add in a walk before or after meals or both!!!!

Enjoy this article & use it for more than the holidays. Lots of good advice in there!

Circuit Workout

Here are a few good exercises you can do at home or the gym. Be sure your form is correct & on those step-ups, be sure & use a stable, solid piece of furniture or a step. They show a chair but if it is not planted to not move, it is going to tip. Same with any of the other exercises. Be sure the furniture you use is solid & will not move. If you need more resistance, use home weights or anything else like canned veggies or water bottles (full).It is always good to have things you can do at home or in the gym just in case!

Click here & start the slide show: http://www.fitsugar.com:80/slideshow/2440899?utm_source=shape&utm_medium=email&utm_term=fit_shape_newsletter&utm_content=email_link&utm_campaign=shape_email_fit_shape_newsletter_20081111

Holiday Recipe Makeover

Here is a great recipe from Hungry Girl to add to your holiday parties, bring to another party or to a family gathering. You can even make mini loafs or muffins to give out to friends and coworkers. It sounds pretty darn yummy to me!! You can always play around with seasonings or add-ins to make it your won. ENJOY! Click on the link for the recipe:

http://www.hungry-girl.com/chew/chewdetails.php?isid=1599

Holiday Survival

You will see this title post a lot as we move thru the holidays. I want to pass on any great tips I have or find to get you through this stressful time when we tend to eat more & exercise less.

First: PLAN AHEAD!!!! I already know my gym's schedule thru New Year's Day. This way, I can plan my workouts so that the days the gym closes early or closes completely, I already have a plan around that.

Second: Fill in workouts on your daily/monthly calender NOW! You are less likely to skip them if you already have them written down through year end. And while you are at it, make this a resolution to keep so that you keep your workouts a priority. You are IMPORTANT!

Third: Keep a few healthy recipes handy to take to parties and family get togethers so that you always have something healthy to eat. Better something good than nothing. You can enjoy but no need to get sick to your stomach stuffing yourself with everything in sight!

I will keep posting as I find good things to tell you. I have a couple already to post in the next few days.

PS: Once I get past my injury, I will post a new pic of me at 51. Will be a few weeks since I need to recover & get back in the gym.

Fat Loss & Milk

I have seen quite a few articles on how milk can help with fat loss. This link is from Oxygen Women's Fitness. Some of it states: "A recent study reveals that drinking cow’s milk after weight lifting helps burn fat. The university study, published in the American Journal of Clinical Nutrition, identifies milk as an ideal post-workout muscle juice."

Many can't digest milk so this article also gives you alternatives so you can get the calcium, protein and vitamins. Read that here: http://oxygenmag.com/milk

PS: Thx to anonymous for your good thoughts!

Blog Update

Well, yesterday I turned 51 so I am now fit at 51! Saying that, even with all my due diligence, a dog got away from it's owner this morn & got me good in the upper thigh and right hand. Doc said I am off weights for at least a week plus. He said I could do cardio but the thigh is in pretty bad shape still so I will rest it a couple days and then re-evaluate. Since my right hand has stitches, I have to be VERY careful. So, bare with me for the next few days as I just post links to articles and exercises without much follow up or pre "talk". It will be good stuff you can put to use so stick with me.

THX!!!!!!!!!!!! Fit at 51!

Turkey Day Recipes!!!

With Thanksgiving coming up, we all know what that means... eating and eating and overeating! Many tend to eat too much at the holiday & continue on through year's end along with New Year's day. Let's get a head start on this with some great recipe makeovers from Hungry Girl. Check out the link at the end of my post for lots of them. Scroll down & click on every link in the Hungry Girl post for lots of recipe makeovers.

Plan ahead so that you don't get caught short. Hey, if you are going to another person's house, offer to bring a couple dishes so you have something you can eat & balance out the other dishes that may be higher in fat & calories. Nothing says we can't enjoy, but why not pick a couple things you really want to eat & then eat healthier for the rest of the meal. You and your body will feel better while not completely denying yourself! This is how I survive the holidays... I don't overdue but always plan ahead & pick the 1 or 2 things I want to eat that matter the most to me.

Here is the link: http://www.hungry-girl.com/week/weeklydetails.php?isid=1597

Trim the Waist

We all want to reduce that middle & waist area. Now saying that, you can do all the twists & oblique exercises in the world but if you don't eat right & do your workouts too, you are not going to see the progress!

I have made a couple posts recently on planks & I wanted to show you a couple oblique planks too. The picture above shows an easier version than I do. Also I am not thrilled with the picture but it was all I could find today. When you do oblique plank exercises, make sure you are in a very strict plank form. From there, follow the directions in the attached link. I do this same exercise but I use the plank position on my elbows which seems harder to me. Yo can also elevate your feet on a step or exercise ball. Check out the link here:

http://www.fitnessmagazine.com/workout/abs/exercises/toning-obliques/

Another oblique plank exercise is to get yourself in the standard plank position with arms fully extended as in the picture above. Now from there, try to cross your right knee under & across the body to the left elbow. Check the attached link & scroll to the first exercise picture in that link for a better view on how to do this. It is harder than you think!

http://www.truthaboutabs.com/ab-workouts-oblique-exercises.html

Fish Facts for Health

We have all heard about the pros and cons of fish as part of our food program. Fish is a good source of protein & omega 3 fatty acids (in some BUT NOT ALL) but there is also the big problem with mercury levels in fish. It is interesting that I have seen 2 articles now on fish in the past few days and both talk about concerns with tilapia which many people eat due to it being less expensive than other fish.

Both articles discuss the omega 3 vs. the omega 6 fatty acids. In fact, the article from Dr. Weil says this about tilapia: "Farm-raised tilapia is one of the most highly consumed fish in America, yet it has very low levels of beneficial omega-3s and very high levels of potentially detrimental omega-6 fatty acids. Omega-6 fatty acids are pro-inflammatory, and inflammation is known to cause damage to blood vessels, the heart, lung and joint tissues, skin, and the digestive tract."

Dr Weil also discusses other good & bad sources of fish for you in his article at:

http://www.drweil.com/drw/u/TIP03092/Best-and-Worst-Fish-Choices.html

Diet Blog had a whole article just about tilapia and came up with similar concerns but also links for more information. Part of this article mimics Dr Weil's article and says: "So when the researchers looked at farm-raised tilapia, what did they find? Only modest levels of omega-3 fatty acids (less than half a gram per 100 grams of fish) and very high levels of omega-6 fatty acids, such as arachidonic acid." Read that article here:

http://www.diet-blog.com/archives/2008/11/11/something_fishy_about_tilapia.php

I feel it is important to bring this to your attention as I see many recipes & suggestions to eat tilapia in my Fitness mags. Do your homework & eat for health!

Firm Legs!

We all want firm, tight legs that look good not only in shorts but also in pants & dresses. Holidays are coming & we want to look good no matter what we wear to our gatherings/parties.

My Shape "e" newsletter had a couple links to some great leg workouts. Some are oldie but goodies with a slight new twist for those that only know the basics. The picture above is a new take on the lunge that should challenge some & you can do them at home too!

Check out the two articles at the links below:

http://www.shape.com/workouts/routines/29898679.html : anti-rotation lunge

http://www.shape.com/workouts/routines/34030549.html : Split lunge, step-up, single leg press

Save $$ On Food

With these tough times we are going through right now & most likely more tough financial times ahead as well, tips for saving money on food is an important thing! Diet Blog had a decent article on this like the following:

• Make a list and stick to it


• Cut up your own veggies vs. buying pre-cut which are more expensive


• Buy the bargains & larger package sizes & freeze

There are more points in this article to read but I have a couple myself.

• Shop the outer edges of the super market where the the whole foods are vs. all those packaged goods which can cost more & are less healthy for you.


• Don't shop hungry! You are likely to buy more, buy things you really should not & possibly eat while you are shopping.. YIKES!


• Shop at Costco, Sam's or super stores where you can get better prices. Just be aware that things come in HUGE packages so freezing may be a must if you are a small family. DON'T get carried away & buy things you don't need as I see people do there often. Make that list & stick to it there too.

Here is the Diet Blog article & if my readers have suggestions, send them in!
http://www.diet-blog.com/archives/2008/11/07/8_tips_for_spending_less_on_food.php

Recipe Makeover

I have to say that this is the weirdest recipe makeover I have ever read about.. Diet Soda Cake! This comes from the Hungry Girl site & I guess it is something she had written about before & a reader question prompted another post on it. Scroll down to the second question when you click on the attached link. This is part of what she has to say:

"Just take a box of cake mix, and INSTEAD of adding the eggs, oil, water, etc., that the box tells you to add, just mix with 1 can of diet soda, and then bake according to box directions (or until a knife inserted into the center comes out clean)."

She discussed this a bit more in depth at the link along with variations & also check out the link in her answer for Canned Pumpkin. There are a few treat recipe makeovers there!

ENJOY!!!! http://www.hungry-girl.com/askhg/askhgdetails.php?isid=1589

Why "Diets" Fail

OK, how often have I posted about this... too many times to count! Don't go on a diet. Go on a program of changing your food & fitness habits for life!!!! I have said this over & over. The word diet tends to mean to people that you are going on some sort of program to lose weight & then they will go back to life as before. This just can't happen.

I know this first hand. Once you lose the weight, you really have to work at it for life. Get over it & accept this. It is a fact of life. If your health is that important to you then this should be too! I lost weight years ago but I have had to work at it since then & I have had to change many things along the way as my body & hormones changed with age. Hey, this does not mean that you never get to enjoy "fun foods" as you may call them. There are many ways to work that in!

Diet blog had a great article on why diets fail like depriving yourself of fun foods, emotional factors (WHICH IS HUGE) and more. In fact my favorite comment: "When people diet, they often eat in a way which is not sustainable long-term - so as soon as the diet ends, they go straight back to their old ways." As I have said many times, you have to have a program that you can live with for life!!!!

Read the article about why diets fail & tips for avoiding that:

http://www.diet-blog.com/archives/2008/11/06/do_diets_work.php

Inner Thigh Tightener

Here is a great exercise that you can do at home or at the gym to work the inner thigh. You don't need the Bosu Trainer to do it either although that will give you more range of movement. You can just lie on your side to do the movement. If you don't have a body bar, use weights or resistance tubing to make it harder. Some of you may be fine without any resistance at first.

To work the outer thigh (not shown), put the body bar on the top leg & lift that one (like the "olden days" ; it all comes back again!). As above, you can use ankle weights or tubing to increase the difficulty.

For both of these, really use that mind to muscle link.. FEEL IT. Per my plank posts, do these while watching the news or your fav TV show.. just make sure you are feeling it & using proper form!

Here is the link to how to do the move in the picture above:

http://www.shape.com/workouts/articles/leg_and_thigh_exercises.html

More on Planks

I got a couple reader questions on planks from my Sunday post. By the way, thx to all my readers & your comments!

Anyway, the reader questions were about how often to do planks and how many should be done when you do them. Well, once again, abs/core is always a source of varying opinions in the expert world. Some experts say you can do abs/core every day or let's say 5 days per week. Other experts say that every other day or 3 days per week is best.

I think planks can be pretty tough if you do them right so see what you can handle. When you first start, you may only be able to hold the position 15 -30 seconds and maybe only 3-5 reps. I have worked up to 2 minutes or more when I hold the position & then as I do more reps, this may decrease to 1 minute holds. I also do this while watching the news or TV so I do rest a bit more in between reps so I may do 10 reps of 1-2 minute holds of varying types of planks over 30 minutes or so. If your rest in between is less, you may have shorter hold times and your reps may then decrease.

See what your body can handle. If you do an intense plank workout, rest a day or 2 before doing them again.. especially if you are a beginner. If you are just throwing in a plank or 2 with your other core workout, rest as normal between your ab workouts.

For me, I can do abs 5- 6 days a week with a mixture all types of ab exercises & do fine but I also have been working out for years.

Newbies may want to rest a day between workouts & if very intense and still sore, add another day of rest, but do them at least 3 days per week. You are going to have to see how your body responds. I still believe it is NOT a one size fit all.

Check out this link to a side plank from The Biggest Loser site. You can just hold it here if the other versions are too hard: http://www.nbc.com/The_Biggest_Loser/dietcenter/fitness/side_plank.shtml

Also, on regular planks, try lifting one leg at a time to make it harder and/or pulse that one straight leg that is off the floor to work the glutes!

VOTE & Exercise!

First Things First: VOTE TODAY! This our chance to make a difference so just do it!!!

OK, now that I have said that, let's talk about what you can do while watching the returns. No need to just sit there. You can do crunches, reverse crunches, planks per Sunday's post, high leg lifts or marching or step-ups up and down the stairs during commercials, oblique crunches and so much more.

Hey, want to work your butt, do squats, lunges, butt bridge lifts, side lying leg lifts for inner & outer thighs, donkey kick leg lifts, standing butt leg lifts & more. Have a resistance band at home or dumbbells, use that for added resistance.

I have shown you a picture of the donkey kick leg lift above & below have added a link to butt/leg exercises you can do at home. Make the most of election night by getting some exercise at the same time. Hey, carry this on into other TV watching nights. Make the most use of your time!!! AND VOTE!

Link to exercise post: http://exercise.about.com/cs/exerciseworkouts/l/blsupersetlower.htm