Save Cash and Calories
Sophia Brittan, co-founder and host of the online cooking show Kitchen Caravan and a certified nutritionist, showed us how to save a little cash and cut a lot of calories when it comes to our favorite fall drinks. She's even got a Pumpkin Spice Latte that beats Starbucks' popular favorite.
Pumpkin Spice Latte
Did you know that when you order a decadent Pumpkin Spice Latte with whipped cream at Starbucks that a tall order can be up to 300 calories without any special requests? (All Starbucks nutritional information is based on the use of 2 percent milk.) That’s 11 grams of fat. As shown here, Sophia’s version is only 120 calories and it includes fresh pumpkin, a great source of antioxidants and fiber. We’re cutting calories but not the luscious richness we love about this drink.
Dark and Spicy Mexican Hot Chocolate
We just can’t resist a cup of rich hot chocolate. While it’s so easy to just grab a Starbucks Signature Hot Chocolate with whipped cream (320 calories, 9 grams fat), for something healthier, make Sophia’s Mexican hot chocolate for half the calories and a lost less than half the price. The dark chocolate will give you rich flavor and antioxidants. This sweet and spicy concoction has been loved for centuries in Mexico, so we’re going to go ahead and trust them on this one.
Emma’s Chai Recipe
It’s true—tea doesn’t have to always come from a tea bag. A little homemade tea this fall won’t hurt. And, it’s simple, especially if you have spices lying around. Emma, Sophia’s friend and co-founder of Kitchen Caravan, has a Chai tea recipe that sure beats Starbucks’ Chai Tea Latte. While Starbucks’ tall drink has 150 calories, Emma’s special drink has as many calories as you put in it (depends on the milk).
Refreshing Lemon Honey Cayenne Tea
Do you just love the spiciness of certain teas? For a different sweet and spicy pick-me-up, Sophia’s lemon honey cayenne tea will be sure to refresh and satisfy. With soothing honey and a little kick of cayenne, your taste buds will be surprised at only 60 calories. A Starbucks Apple Chai Infusion will cost you 240 calories—a little sweet treat doesn’t have to be steep.
Fireside Pear
Treating yourself to a tall Caramel Apple Spice at Starbucks every now and then is fine, and without whipped cream it is still 240 calories (5 grams of fat) a pop. While drinks like this are a great treat, why not kick it up a notch and enjoy Sophia’s Fireside Pear drink, made from pear puree and dark rum. No sugar, no syrup, just fresh, all-natural ingredients. While it is an alcoholic drink, it’s only 120 calories—great for any holiday party this fall or winter and perfect for a night in by the fire.
More on NeverSayDiet
Cozy up and enjoy your favorite healthy treats.
* Cook like chef Tom Colicchio
* Super food or just super trendy?
* 5 easy-to-make bento box lunches
http://www.neversaydiet.com/slideshow/5-fall-drinks-are-better-you-starbucks039-pumpkin-spice-latte
Sunday, December 27, 2009
Wednesday, December 23, 2009
Right exercises as cure for some health problems :)
We're always being told that regular exercise is the best way to improve our health and stave off obesity. But did you know that specific types of exercise can help to reduce the symptoms of many common ailments?
Cycling for Headaches
If your head hurts be sure you’re hydrated and your blood sugar is up. When that’s not enough, hop on a bike. Cycling three or four times per week can get oxygen into the bloodstream and resolve a headache. Riding also helps you avoid the painful impact that comes with running and walking.
Yoga for Irritable Bowel Syndrome
Research has confirmed that therapy that focuses on the mind, like yoga, can be helpful for IBS sufferers. Grab a DVD for at home practice at least four times a week.
Hiking for High Blood Pressure
The theory here is rooted in ancient Chinese medicine. Walking on uneven surfaces can stimulate acupressure points in the feet and help reduce blood pressure. Improved balance and burning more calories are extra perks. Try it for an hour three times a week.
Running for Osteoporosis
High-impact activities are shown to increase bone density. Pounding the pavement does more for your skeleton than non-weight-bearing activities like swimming and cycling. So try a jog on the sidewalk or hitting the tennis court.
Walking for Depression
Going green is good for the earth and your mood. Just 30 minutes of walking in a natural setting has been shown to boost endorphins. Take this opportunity to explore new parks in your area.
Weight-training for Diabetes
Pumping iron only twice a week in addition to cardio workouts helps Type 2 diabetics. Those who incorporate resistance training can lower their BMI and improve glucose control in only three months. Increasing lean muscle boosts metabolism.
Postural Awareness for Back Pain
Maybe I can avoid skipping more workouts by enrolling in a course about sitting up straight and walking without slouching. The goal is to strengthen core muscles to support the spine. Pilates is another good alternative.
Take Care of Yourself
There’s no time like the present to take healthy living into your own hands.
Read more: http://www.dailymail.co.uk/health/article-1191683/From-yoga-gut-pain-aerobics-gum-disease-choosing-right-exercise-cure-health-problems.html#ixzz0heY05L0a
Cycling for Headaches
If your head hurts be sure you’re hydrated and your blood sugar is up. When that’s not enough, hop on a bike. Cycling three or four times per week can get oxygen into the bloodstream and resolve a headache. Riding also helps you avoid the painful impact that comes with running and walking.
Yoga for Irritable Bowel Syndrome
Research has confirmed that therapy that focuses on the mind, like yoga, can be helpful for IBS sufferers. Grab a DVD for at home practice at least four times a week.
Hiking for High Blood Pressure
The theory here is rooted in ancient Chinese medicine. Walking on uneven surfaces can stimulate acupressure points in the feet and help reduce blood pressure. Improved balance and burning more calories are extra perks. Try it for an hour three times a week.
Running for Osteoporosis
High-impact activities are shown to increase bone density. Pounding the pavement does more for your skeleton than non-weight-bearing activities like swimming and cycling. So try a jog on the sidewalk or hitting the tennis court.
Walking for Depression
Going green is good for the earth and your mood. Just 30 minutes of walking in a natural setting has been shown to boost endorphins. Take this opportunity to explore new parks in your area.
Weight-training for Diabetes
Pumping iron only twice a week in addition to cardio workouts helps Type 2 diabetics. Those who incorporate resistance training can lower their BMI and improve glucose control in only three months. Increasing lean muscle boosts metabolism.
Postural Awareness for Back Pain
Maybe I can avoid skipping more workouts by enrolling in a course about sitting up straight and walking without slouching. The goal is to strengthen core muscles to support the spine. Pilates is another good alternative.
Take Care of Yourself
There’s no time like the present to take healthy living into your own hands.
Read more: http://www.dailymail.co.uk/health/article-1191683/From-yoga-gut-pain-aerobics-gum-disease-choosing-right-exercise-cure-health-problems.html#ixzz0heY05L0a
Sunday, December 13, 2009
6 Health Advantages Of Being Overweight by Melissa Pheterson
Upsize Your Thighs
Weighing in at a few extra pounds can actually bring major health benefits, according to a slew of recent studies. Here are six ways in which some padding can tip the scales in your favor.
Healthier Hearts
Women with larger thighs have a lower risk of heart disease and early death, says a new study in the British Medical Journal. Those with stick-thin legs faced the greatest chance of developing heart disease. Why? Added lower-body muscle mass can promote a better metabolism. Pear-shapes, be proud.
Sounder Minds
A study in 2005 compared outcomes for 78 obese women who either dieted and exercised with the aim of losing weight, or followed a “Health at Every Size” method that didn't involve the scale. The latter group fared better on measures of blood pressure, aerobic fitness and self-esteem—reporting less stress and anxiety than the former group. (Neither cohort lost weight.) “Being on the ‘weight treadmill’ has dangerous psychological effects,” says Paul Campos, author of The Diet Myth. “Instead of being set up for failure, these women were given ways to feel good about themselves.”
Glowing Skin
Recent twin studies have found that the sister with the higher BMI was judged to have a more youthful look. “A gaunt face can definitely add some years, so carrying an extra few pounds can help create a more youthful appearance,” says Amy Hendel, nutrition and fitness expert. “It may also help to fill out a few of those more significant wrinkles that scream out ‘aging!’”
Increased Fertility
Are you thinking of starting—or growing—your family? Underweight women were 72 percent more likely to miscarry, reports a London study. More specifically, women whose BMI were below 18.5 when they conceived had a much higher percentage of miscarrying within three months of pregnancy. However, those few extra pounds on overweight women actually proved to have the opposite effect on their pregnancy.
Stronger Bones
A little meat on your frame can ward off osteoporosis, a condition of fragile bones that’s less likely to occur in overweight women. Weight-bearing bones stay stronger. For added insurance on strong bones, take a walk at the pace you enjoy.
Longer Life
Gaining just a few pounds can add years to your life, says a Kaiser Permanente report. A related federal study shows that overweight people actually outlive the obese, the underweight, and people at normal weight. “A few extra pounds can protect against many conditions that lead to premature death,” says Campos. It’s thought that fat stores can be used to help the body stay strong during illness and recovery.
More Surprising Facts
Being fit can be pleasantly surprising. Check out some more ways you didn't know you could be fit.
* 5 junk foods that could save your life >>
* 7 stars that embrace their cellulite >>
* 7 junk foods turned super foods >>
what do you think ? =)
Weighing in at a few extra pounds can actually bring major health benefits, according to a slew of recent studies. Here are six ways in which some padding can tip the scales in your favor.
Healthier Hearts
Women with larger thighs have a lower risk of heart disease and early death, says a new study in the British Medical Journal. Those with stick-thin legs faced the greatest chance of developing heart disease. Why? Added lower-body muscle mass can promote a better metabolism. Pear-shapes, be proud.
Sounder Minds
A study in 2005 compared outcomes for 78 obese women who either dieted and exercised with the aim of losing weight, or followed a “Health at Every Size” method that didn't involve the scale. The latter group fared better on measures of blood pressure, aerobic fitness and self-esteem—reporting less stress and anxiety than the former group. (Neither cohort lost weight.) “Being on the ‘weight treadmill’ has dangerous psychological effects,” says Paul Campos, author of The Diet Myth. “Instead of being set up for failure, these women were given ways to feel good about themselves.”
Glowing Skin
Recent twin studies have found that the sister with the higher BMI was judged to have a more youthful look. “A gaunt face can definitely add some years, so carrying an extra few pounds can help create a more youthful appearance,” says Amy Hendel, nutrition and fitness expert. “It may also help to fill out a few of those more significant wrinkles that scream out ‘aging!’”
Increased Fertility
Are you thinking of starting—or growing—your family? Underweight women were 72 percent more likely to miscarry, reports a London study. More specifically, women whose BMI were below 18.5 when they conceived had a much higher percentage of miscarrying within three months of pregnancy. However, those few extra pounds on overweight women actually proved to have the opposite effect on their pregnancy.
Stronger Bones
A little meat on your frame can ward off osteoporosis, a condition of fragile bones that’s less likely to occur in overweight women. Weight-bearing bones stay stronger. For added insurance on strong bones, take a walk at the pace you enjoy.
Longer Life
Gaining just a few pounds can add years to your life, says a Kaiser Permanente report. A related federal study shows that overweight people actually outlive the obese, the underweight, and people at normal weight. “A few extra pounds can protect against many conditions that lead to premature death,” says Campos. It’s thought that fat stores can be used to help the body stay strong during illness and recovery.
More Surprising Facts
Being fit can be pleasantly surprising. Check out some more ways you didn't know you could be fit.
* 5 junk foods that could save your life >>
* 7 stars that embrace their cellulite >>
* 7 junk foods turned super foods >>
what do you think ? =)
Thursday, December 10, 2009
Foods you think that are HEALTHY but... are NOT!
Nowadays, there are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers.
- Some examples of “healthy food” words on product labels:
Fat Free
Reduced Fat
Low Fat
Sugar Free
No Added Sugar
Diet
We are supposed to believe that each of these categories makes a food healthier. In reality, this couldn’t be further from the truth. Here is what those “healthy food” phrases actually translate to:
- Fat free, but full of sugar and chemicals.
- Reduced fat, but increased carbohydrates.
- Low fat, but high glycemic index.
- Sugar free, but artificial everything else.
- No added sugar… because the all natural version has enough sugar to give you type II diabetes anyway.
- “Diet” food, but it causes cancer in lab rats so don’t drink/eat too much of it.
Consider the logic that food manufactures would have us believe: fat-free is good for you; jelly beans, jolly ranchers, and cotton candy are fat-free; therefore all those sugary candies are good for you. Makes sense? Think about it. Here are some foods and drinks that used to be healthy as we all know but will secretly kill you.
- Diet Soda Diet Soda
Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas, and you have a recipe for a Tumor in a Can.
Then of course you’ve got the caffeine factor, which is linked to hyperactivity, high blood pressure, and can mess with your blood sugar. Unfortunately the caffeine is an oh-so-good afternoon supplement.
Healthy Alternative: filtered water and the occasional glass of milk
- Peanuts
Why is it good? Peanuts contain healthy fats that contribute to the reduction in triglycerides, which are known to promote cardiovascular disease. In addition to monosaturated fatty acids, peanuts also contain magnesium, vitamin E, arginine, fiber, copper and folate all of which help to reduce the risk of cardiovascular disease.
Why is it bad? Aside from being high in fat and calories, peanuts also are loaded with omega-6 fats that distort the omega-3 to omega-6 ratio. This ratio says that your intake of each omega fatty acid should be 1:1. The reasons why this ratio is recommended is a topic for a whole other article.
All we need to know is that diet is typically from 20:1 to 50:1 in favor of omega-6, so any effort to reverse this trend is important for combating over 10 different common diseases including Alzheimer’s, rheumatoid arthritis, and diabetes. Peanuts are often contaminated with a carcinogenic mold called aflatoxin, and they are also one of the most pesticide-contaminated crops.
Healthy Alternative: almonds or all natural organic peanut butter, but pour off the top layer of oil and replace with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
- Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco. Sick.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners. Secondly, since many vegetables are fat soluble, taking away the fat from the dressing means fewer of the salad nutrients will be absorbed into your body.
This was confirmed by a study at Ohio State University wherein a higher fat salad dressing resulted in an increased uptake of the antioxidants lutein and beta-carotene.
Healthy Alternative: A salad dressing made with olive oil, or just use olive oil and vinegar as your salad dressing. If you try it you might like it.
- Anything made with Soy
Why is it good? It’s not. But in the spirit of argument: vegetarians and vegans eat the stuff so they can get protein in their diets. Plus the stuff is apparently low in fat and an alternative to whey for the lactose intolerant.
Why is it bad? Straight up, soy is thought to be linked to increased estrogen in males and increased breast cancer in women. The estrogenic effects are sometimes said to merely be the presence of the phytoestrogens and estrogen mimicking compounds found in soy.
Because of these estrogenic compounds, infants in particular can be adversely affected in many negative ways from exposure to soy, including premature development in girls, and underdevelopment in boys.
Soy also promotes hypothyroidism, thyroid cancer, and infertility just to name a few additional disorders. Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products. Some people are allergic to soy protein.
Healthy Alternative: any high protein whole food such as brown rice, goats milk, coconut milk, almond milk, whole grains, nuts, seaweeds, seeds, beans, and lentils.
If you must have a protein powder, choose any of a variety of protein powders available on the market today, including whey and egg protein
- Corn Oil
Why is it good? It contains omega-6 fatty acids, which are unsaturated fats that don’t raise cholesterol. Sweet.
Why is it bad? In the true spirit of peanuts, corn oil has 60 times more omega-6s than omega-3s. Omega-6 fatty acids increase inflammation, which boosts your risk of cancer, arthritis, and obesity. This is why we prefer a balanced ratio of omega-3s, which are found in walnuts, fish, and flaxseed.
Healthy Alternative: Canola or Olive oils, which have a far better ratio of omega-6s to omega-3s. In my humble opinion, choose olive oil instead since canola oil has some less important issues of its own.
- Fruit Juice, Dried Fruit, and Fruit Cocktail
Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda. You get no fiber from fruit juice, and the stuff usually has preservatives added to it.
Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar. Think of it this way: take any fruit, which is naturally loaded with sugar, remove all the moisture thus shrinking it down to a fraction of its normal size, then sell it by the bucket load to consumers who don’t understand that this little tiny piece of fruit still has nearly all the calories and sugar of the original fruit!
Can anyone say “portion control”? What about “blood sugar coma”?
Healthy Alternative: eat the whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes. If you must have fruit cocktail, choose one that comes packed in its own juices instead of syrup.
- Energy Drinks
Why is it good? Their labels say they contain various herbs, minerals and the amino acid taurine, specially designed to boost your energy by the time you reach the bottom of the can. Why is it bad? If you look at the ingredients, you'll find that the main ingredients in most energy drinks are actually caffeine and sugar -- making them hardly more than high-priced soft drinks.
Yet their glitzy designs and claims to improve your performance, concentration and reaction speeds seem to be working. In 2004, energy drinks overtook bottled water as the fastest-growing category in the beverage business. Similar products have even been introduced for kids as young as 4 years old.
Healthy Alternative: Drink healthier fluids like water or tea, and if you must have a jolt of energy, a good old-fashioned cup of black coffee will at least spare you the sugar.
source: http://www.projectswole.com/healthy-lifestyle/20-unhealthy-foods-that-you-think-are-healthy-but-are-actually-killing-you-slowly/ http://www.msnbc.msn.com/id/22027686
Tuesday, December 8, 2009
Exercise while you use the computer :)
Flex Under Your Desk
by Marc Santa Maria
Leg Flex Time
Just because they're under a desk all day doesn't mean your legs don't deserve some attention. Try this workout to get sexy, toned legs.
The exercise: While sitting in your chair, extend one leg straight out and hold for 10 seconds activating your quadriceps muscles. For a greater challenge, raise the entire leg a few inches higher. Repeat on other side. Do 5 total sets.
Abs For Sale
Who says you need an ab roller to strengthen your abs? Try this breathing exercise to see your tummy get toned.
The exercise: Sit up straight at your desk, take a deep breath in and then on the exhale, squeeze your belly in and up, making your stomach as flat as possible. Hold your stomach for 30 seconds while maintaining a steady breath. Repeat 2 more times for a stronger core.
HR Squat Hold
We don’t give a squat if our co-workers start staring. This tush-toning move is one of our favorites.
The exercise:Spread your feet slightly wider than your desk chair. Lower your butt down to hover over the seat but do not sit down. Make sure your body weight is in your heels, not your toes. Hold the position to work your lower body for as long as you can for the duration of your next conference call. Be sure to mute the phone since your muscles are sure to be fired up.
Neck Roll(overs)
If you're not having the greatest day, try releasing some tension in your stiff neck with this exercise.
The exercise: Tilt your head to one side, slowly drop your chin down as low as possible and rollover the head to the other side. Hold for 10 seconds. Repeat from side to side for 5 sets.
by Marc Santa Maria
Leg Flex Time
Just because they're under a desk all day doesn't mean your legs don't deserve some attention. Try this workout to get sexy, toned legs.
The exercise: While sitting in your chair, extend one leg straight out and hold for 10 seconds activating your quadriceps muscles. For a greater challenge, raise the entire leg a few inches higher. Repeat on other side. Do 5 total sets.
Abs For Sale
Who says you need an ab roller to strengthen your abs? Try this breathing exercise to see your tummy get toned.
The exercise: Sit up straight at your desk, take a deep breath in and then on the exhale, squeeze your belly in and up, making your stomach as flat as possible. Hold your stomach for 30 seconds while maintaining a steady breath. Repeat 2 more times for a stronger core.
HR Squat Hold
We don’t give a squat if our co-workers start staring. This tush-toning move is one of our favorites.
The exercise:Spread your feet slightly wider than your desk chair. Lower your butt down to hover over the seat but do not sit down. Make sure your body weight is in your heels, not your toes. Hold the position to work your lower body for as long as you can for the duration of your next conference call. Be sure to mute the phone since your muscles are sure to be fired up.
Neck Roll(overs)
If you're not having the greatest day, try releasing some tension in your stiff neck with this exercise.
The exercise: Tilt your head to one side, slowly drop your chin down as low as possible and rollover the head to the other side. Hold for 10 seconds. Repeat from side to side for 5 sets.
Monday, November 30, 2009
8 Ways to Sneak Exercise into the Day
No time? No problem. Don't let life get in the way of your workouts. Work your entire body... anywhere.
Getting to the gym can be the biggest hurdle to working out. If you find yourself struggling to fit an aerobics class into your busy day, you might be surprised at how easy it is to sneak in a routine here and there. Whether you’re sitting at your desk, shopping, or waiting in line, short spurts of exercise can add up to big results—and weight loss. Here are eight ways to tone up when you’re pressed for time.
Seated quad shaper
Sitting at your desk, lift one foot off the floor about 8 to 10 inches. Hold your bent leg up for a slow count of 20, and then pulse your knee upward 20 times. Be careful not to lock your knee out while doing this. When you finish the set, perform the same exercise with the opposite leg. Repeat this move several times daily.
Impact: Works your quads to help tone your thighs.
Wait-in-line toner
While you're on the phone or waiting in line, wrap your right foot around your left ankle and balance on one leg for 30 to 60 seconds. Pulse upward on the ball of your left foot for 20 counts. Now switch and work the other leg.
Impact: Strengthens your calves and makes your stumps look sexy in stiletto.
Upper-body blast
Keep a set of free weights (three, five and eight pounds) near your desk. You can perform a series of biceps curls, shoulder presses, front raises and side raises in just five minutes. You can also do "push-offs" from the edge of your desk (they mimic chest presses) to complete a great upper-body-toning workout in no time.
Impact: Tones your arms and shoulders so you feel confident and proud of your hard work.
Break-time butt drill
Squat over your office chair. Start out with an "almost sitting" 30-second squat and build up to two minutes. Remember to keep your back straight, not humped or rounded.
Impact: Turns your butt into a male magnet.
Office flex
Keep an elastic figure-eight band or traditional elastic band with handles at work. Perform a series of arm-toning exercises, including biceps curls, chest pulls and triceps kickbacks.
Impact: Defines the upper body and draws all eyes to your most sensual assets.
Cardio shopping
Next time you go food shopping, hold a basket in your right hand for two minutes and then switch it to your left hand. Continue switching it back and forth until you're ready to hit the checkout line. For an additional calorie burn, walk quickly up and down the aisles. You can also do alternate biceps curls with the basket.
Impact: Reveals a more sculpted and defined upper body.
Desk curl and chest press
Sit at a desk on a chair with wheels. Lift your feet off the floor and grasp the desk in front of you with an underhand grip, pulling yourself to the edge of the desk and then pushing yourself back 10 to 15 times. Repeat the exercise placing your hands on top of the desk in a push-off position. The first move mimics biceps curls while the second position imitates chest presses.
Impact: Tones your chest to give your bust a boost.
Timely chair crunch
Sit on the edge of a seat, clasping your hands behind your head. Lift your left leg off the floor while lowering your right elbow toward your lifted knee. Repeat 10 times, and then work the other side. This move serves as an effective in-office abdominal oblique crunch.
Impact: Sculpts abs for a sexy midsection
source: http://www.neversaydiet.com/article/8-ways-sneak-exercise-day
Getting to the gym can be the biggest hurdle to working out. If you find yourself struggling to fit an aerobics class into your busy day, you might be surprised at how easy it is to sneak in a routine here and there. Whether you’re sitting at your desk, shopping, or waiting in line, short spurts of exercise can add up to big results—and weight loss. Here are eight ways to tone up when you’re pressed for time.
Seated quad shaper
Sitting at your desk, lift one foot off the floor about 8 to 10 inches. Hold your bent leg up for a slow count of 20, and then pulse your knee upward 20 times. Be careful not to lock your knee out while doing this. When you finish the set, perform the same exercise with the opposite leg. Repeat this move several times daily.
Impact: Works your quads to help tone your thighs.
Wait-in-line toner
While you're on the phone or waiting in line, wrap your right foot around your left ankle and balance on one leg for 30 to 60 seconds. Pulse upward on the ball of your left foot for 20 counts. Now switch and work the other leg.
Impact: Strengthens your calves and makes your stumps look sexy in stiletto.
Upper-body blast
Keep a set of free weights (three, five and eight pounds) near your desk. You can perform a series of biceps curls, shoulder presses, front raises and side raises in just five minutes. You can also do "push-offs" from the edge of your desk (they mimic chest presses) to complete a great upper-body-toning workout in no time.
Impact: Tones your arms and shoulders so you feel confident and proud of your hard work.
Break-time butt drill
Squat over your office chair. Start out with an "almost sitting" 30-second squat and build up to two minutes. Remember to keep your back straight, not humped or rounded.
Impact: Turns your butt into a male magnet.
Office flex
Keep an elastic figure-eight band or traditional elastic band with handles at work. Perform a series of arm-toning exercises, including biceps curls, chest pulls and triceps kickbacks.
Impact: Defines the upper body and draws all eyes to your most sensual assets.
Cardio shopping
Next time you go food shopping, hold a basket in your right hand for two minutes and then switch it to your left hand. Continue switching it back and forth until you're ready to hit the checkout line. For an additional calorie burn, walk quickly up and down the aisles. You can also do alternate biceps curls with the basket.
Impact: Reveals a more sculpted and defined upper body.
Desk curl and chest press
Sit at a desk on a chair with wheels. Lift your feet off the floor and grasp the desk in front of you with an underhand grip, pulling yourself to the edge of the desk and then pushing yourself back 10 to 15 times. Repeat the exercise placing your hands on top of the desk in a push-off position. The first move mimics biceps curls while the second position imitates chest presses.
Impact: Tones your chest to give your bust a boost.
Timely chair crunch
Sit on the edge of a seat, clasping your hands behind your head. Lift your left leg off the floor while lowering your right elbow toward your lifted knee. Repeat 10 times, and then work the other side. This move serves as an effective in-office abdominal oblique crunch.
Impact: Sculpts abs for a sexy midsection
source: http://www.neversaydiet.com/article/8-ways-sneak-exercise-day
Monday, November 23, 2009
10 Steps, Obesity, Overcome Your Personal Battle
Fight Obesity Tips
Fighting obesity can be difficult not only physically, but psychologically as well. Failed attempts at losing weight
can take its toll on your body and mind and it is crucial to prepared mentally and physically in order to successfully lose weight. The following is a set of steps, some in preparation and some to be used through out the program to ensure success.
1. Recognizing the programs that run you
What are the things that hold you back? What are the excuses you make? What are the behaviors you engage in that keep you from obtaining what you want? People always say "Commit to change." Well easier said than done. It's very difficult to commit to going somewhere when we don't recognize where we are or where we've been. I learned that programs are the hard wiring within you that drives your thoughts and actions. Programs certainly can't be changed overnight, but you can reflect on what hurdles you create that make it difficult for you to be successful with your weight loss goals. Lack of self confidence can lead to procrastination and excuses. This is a program that affects many. Recognize your programs, behaviors, and attitudes and you'll better understand where you've been and where you are. Then you can move forward and begin reaching your goals.
2. Commit
Do what you say you are going to do. Have a plan and commit to executing it. Make your goals realistic, focus on short achievements, and celebrate small successes along the way. Have a goal of consistency. Your plan should include committing to consistent activity. Make a goal to drink 8 glasses of water a day or have a goal of adding a vegetable to every dinner meal during the weekdays. Success in these short term achievements will reap rewards in your long term weight loss goals.
3. Support system
Success is easy to attain when you have people around you. Tell your family, friends, co-workers that you have a weight loss goal, and let them help. Work with a Personal Trainer or Registered Dietician and let them help. A support system can come in the form of encouragement, companionship, and accountability, and can make your road to weight loss success much more enjoyable.
4. Sensible goals
Know your body, and be honesty with yourself about what is real. If you haven't already, consult a physician regarding what is realistic. You can also test to rule out any obstacles medically related to weight loss such as under active thyroid or food allergies that could inhibit your weight loss.
5. Consistency
Most important to any exercise program is consistency. With a little consistency you can develop habits, and then you'll be less likely to regress. You will reach your weight loss goals faster when you stay on track and don't let your hurdles get in the way. This goes for your diet as well. It's ok to have a cheat day, but make it just one. If you are consistent, you will get results.
6. Use portion control
5 small meals a day is the best way to speed up your metabolism, regulate blood sugar levels, curb hunger binges, and ultimately lose weight.
7. Eat fiber rich foods
Foods that are rich in fiber tend to be filling; therefore people will feel full and not eat as much. Studies have also found that a diet high in fiber can reduce the risk of heart disease, digestive problems and diabetes.
8. Cut calorie dense foods
Foods that have a high content of salt, sugar and flour can also be densely packed with calories. Twizzlers have over 250 calories in a small package, a half order of pasta with Alfredo sauce has 680 calories at many Italian chain restaurants, and a bagel has over 300 calories without cream cheese or butter. High salt content is found in calorie dense, low fiber, processed foods. Too much salt can lead to elevated blood pressure and is also associated with hindering weight loss.
9. Have an activity
There is no better way to maintain consistency in reaching your health and fitness goals than having an activity. When you enjoy doing something, it isn't work anymore. Activities such as hiking, swimming, cycling, racquetball and rock climbing are great examples of activities that can add versatility to your fitness program.
10. Work Hard!
Losing any significant amount of weight is not easy. Any good program will have a nice mixture of high and low intensity workouts with rest cycles built in. But I have seen too many people going through the motions of a workout and they never even break a sweat. Your body will respond to the stimulus that you create and will respond to loads and intensity. To keep your body from hitting a plateau, you must constantly challenge your body and find new ways to create stimulation to adapt to. With constant stimulation and variety will come consistent results.
About The Author: Charles Carter, BS in Exercise Science is President of LIVE, llc of liveleantoday.com - visit the website for more information on weight loss, core fitness programs, optimal diets, and online personal trainer and dietician services.
Source: http://www.fitness.com/articles/209/10_steps_obesity_overcome_your_personal_battle.php
picture: http://www.dietsinreview.com/diet_column/wp-content/uploads/2008/08/obesity_1.jpg
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