The Toxins Under Your Kitchen Sink
If you've been reading this newsletter for a while, you've probably been getting the sense that our bodies are under assault in the modern world. We ingest toxins in the form of refined sugars, artificial sweeteners, and other additives in our food. Some toxins are present in our environment, in the form of air and water pollution. And some can be found right in our homes, under our kitchen sinks and in our bathroom cabinets.
Conventional cleaning products are full of toxic chemicals — in fact, most incidents of poisoning occur in the home and involve items like cleaning supplies. Chemical cleaners pump harmful volatile organic compounds (VOCs) into the air, which we then breathe in. The worst offenders are drain, oven, and toilet bowl cleaners and products containing chlorine and ammonia. (Get this: Chlorine and ammonia combine to produce chloramine, which was used as a chemical weapon in World War I.)
Instead of chemical cleaners, stick with products made from 100 percent natural ingredients to clean your house; they're just as effective and they're cheap too! Here are a few useful cleaners you probably already have in your pantry or bathroom cabinet:
Baking soda can be used to deodorize your fridge, freezer, and carpets, to clean cutlery, and to scrub toilets and tubs.
Lemon juice is a great substitute for bleach.
White vinegar mixed with water can be used to clean floors, windows, and mirrors. To clean kitchen surfaces, spray them first with pure white vinegar, then with hydrogen peroxide, and wipe the surfaces clean. Be sure to keep the vinegar and peroxide in two separate spray bottles — mixing them before you spray can create a hazardous concentration of the germ-killing acid formed when the two products are combined.
JILLIAN'S TIP OF THE DAY
Choosing Safe Store-Bought Cleansers
Not all cleaning products sold in stores are harmful — more and more companies are jumping on the green bandwagon and making products that are less toxic. Buy from companies known to be environmentally responsible, such as Seventh Generation, Mrs. Meyer's, Dr. Bronner's, and Ecover. Also, choose products that are labeled ammonia-free, biodegradable, free of dyes and perfumes, noncarcinogenic, non-petroleum-based, and nontoxic.
Tuesday, August 31, 2010
Friday, August 27, 2010
Binge Eating
How to Beat Binge Eating
If you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues. Here are a few:
Banish binge foods from your environment. Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.
Decorate your fridge with images that motivate you. I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.
Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.
Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.
Do something to screw up your binge. In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.
It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one — got it?
Eat Right
When I tell you to eat right, I'm not just talking about eating the right foods. I also want you to sit down and eat your meals properly. Don't eat while standing up, in the car, or when you're on the go. If you sit down at the table, take your time, and relax while you eat, you'll be less likely to snack on a bunch of junk between meals.
If you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues. Here are a few:
Banish binge foods from your environment. Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.
Decorate your fridge with images that motivate you. I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.
Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.
Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.
Do something to screw up your binge. In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.
It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one — got it?
Eat Right
When I tell you to eat right, I'm not just talking about eating the right foods. I also want you to sit down and eat your meals properly. Don't eat while standing up, in the car, or when you're on the go. If you sit down at the table, take your time, and relax while you eat, you'll be less likely to snack on a bunch of junk between meals.
Thursday, August 26, 2010
Exercise Your Buttocks!
It's Time to Kick Your Butt Into Gear — Step It Up!
If you're looking to squeeze that butt into skinny jeans this fall, I have just the exercise for you. These step-ups target your glutes, hamstrings, and quads and will help you build a rockin' lower body.
This exercise requires a bench or another type of sturdy platform that is ideally at about knee level. While you're stepping up onto the bench, pay attention to a couple of things. Make sure you maintain good posture — keep your abs drawn in and don't arch or round your back. Also, control your descent rather than letting momentum drop your body as you're stepping down. If you don't think you can step up very high, find a lower bench to work with — a step stool will do the trick!
Step-ups
Stand facing a bench or platform with your feet hip-width apart. Place your left foot up on the bench, making sure your whole foot (including the heel) is firmly on the bench.
Exhale as you press down into your left foot and step your right foot up onto the bench. Both feet should be firmly planted on the bench at the midpoint of this exercise. Slowly lower your left leg back to the ground, then lower your right leg. Repeat, completing 12 to 15 reps on your left side before switching to the right side for another 12 to 15 reps.
Do You Have the Right Shoes?
Sometimes people complain about numbness in their toes during workouts. If you're experiencing this, it's most likely because you need bigger shoes. The shoes you wear when you work out should be a half size larger than your normal size, because the feet tend to swell during exercise. The extra space in the shoe will create a comfort zone without screwing up your foot mechanics.
If you're looking to squeeze that butt into skinny jeans this fall, I have just the exercise for you. These step-ups target your glutes, hamstrings, and quads and will help you build a rockin' lower body.
This exercise requires a bench or another type of sturdy platform that is ideally at about knee level. While you're stepping up onto the bench, pay attention to a couple of things. Make sure you maintain good posture — keep your abs drawn in and don't arch or round your back. Also, control your descent rather than letting momentum drop your body as you're stepping down. If you don't think you can step up very high, find a lower bench to work with — a step stool will do the trick!
Step-ups
Stand facing a bench or platform with your feet hip-width apart. Place your left foot up on the bench, making sure your whole foot (including the heel) is firmly on the bench.
Exhale as you press down into your left foot and step your right foot up onto the bench. Both feet should be firmly planted on the bench at the midpoint of this exercise. Slowly lower your left leg back to the ground, then lower your right leg. Repeat, completing 12 to 15 reps on your left side before switching to the right side for another 12 to 15 reps.
Do You Have the Right Shoes?
Sometimes people complain about numbness in their toes during workouts. If you're experiencing this, it's most likely because you need bigger shoes. The shoes you wear when you work out should be a half size larger than your normal size, because the feet tend to swell during exercise. The extra space in the shoe will create a comfort zone without screwing up your foot mechanics.
Tuesday, August 24, 2010
Building a Healthy Network
Build Your Own Healthy Network
From now on, I want you to surround yourself with supportive family and friends. Take the time to share your goals and aspirations with them, as well as the details about how you're going to lose weight. Give the people who are closest to you the lowdown on the types of foods you're eating and your workout schedule. Tell them how you feel about your efforts and how important it is to you that they understand your changing needs and continue to support you in this new lifestyle.
Now think of people outside your immediate circle of family and friends. People you encounter every day — whether they have a personal relationship with you or not — can help you stay on track. Your doctor can help you maintain your health while you lose weight. Your co-workers can refrain from pushing unhealthy office food. Think of everyone you regularly encounter in a day, from the guy who sells you coffee to your pals online. They are — whether they know it or not — your co-conspirators in creating a healthy new life for yourself.
If you patiently and consistently communicate what others can do to support you, you will build a network of strength that you can lean on when you feel discouraged or in need of reassurance.
From now on, I want you to surround yourself with supportive family and friends. Take the time to share your goals and aspirations with them, as well as the details about how you're going to lose weight. Give the people who are closest to you the lowdown on the types of foods you're eating and your workout schedule. Tell them how you feel about your efforts and how important it is to you that they understand your changing needs and continue to support you in this new lifestyle.
Now think of people outside your immediate circle of family and friends. People you encounter every day — whether they have a personal relationship with you or not — can help you stay on track. Your doctor can help you maintain your health while you lose weight. Your co-workers can refrain from pushing unhealthy office food. Think of everyone you regularly encounter in a day, from the guy who sells you coffee to your pals online. They are — whether they know it or not — your co-conspirators in creating a healthy new life for yourself.
If you patiently and consistently communicate what others can do to support you, you will build a network of strength that you can lean on when you feel discouraged or in need of reassurance.
Monday, August 23, 2010
Exercise Classes
Exercise Classes Can Change Up Your Routine
Signing up for an exercise class is a great way to add variety to your weekly cardio routine. And let's face it — misery loves company, right? Having companions with you to sweat through all that cardio can be a great motivator.
Just be sure that if it's a cardiovascular class, it involves a minimum of 45 minutes of activity and keeps your heart rate up. For maximum calorie burn, I recommend working out at 85 percent of your maximum heart rate, or MHR. (To calculate your MHR, subtract your age from 220. Multiply that number by .85 to get your target heart rate.) Wear a heart rate monitor or check your pulse a few times during the class to make sure you're staying on track.
Go to your local gym or fitness center and see whether you can get in on one of these bad boys:
Spinning: Climb on the bike and pedal to motivational music and instruction. Spinning doesn't require a whole lot of coordination, and you can go at your own pace; in any case, it's a real calorie burner.
Step: Start stepping up and down to the beat of your step aerobics instructor. The stepping motion offers a boost to cardio by adding another level of intensity.
Boot camp: This high-intensity workout will kick your butt — in a good way. It's a combination of cardio and strength training, and it works the whole body.
Kickboxing: A personal favorite of mine, kickboxing aerobics classes incorporate punching and kicking motions and are great for toning muscles and releasing pent-up stress.
Another Change of Pace
Sick of the treadmill? Try the rowing machine. I love rowing because it allows you to work multiple muscle groups simultaneously. You can tone your back, biceps, and quads, all while working your cardiopulmonary system. To get the most out of it, keep the resistance at a minimum of 3. Make sure you press through your heels as you extend your legs. Keep your abs tight, and relax your neck and shoulders. To target different back muscles, alternate an overhand grip with an underhand one every five minutes. Roll up your sleeves and hang in there!
Signing up for an exercise class is a great way to add variety to your weekly cardio routine. And let's face it — misery loves company, right? Having companions with you to sweat through all that cardio can be a great motivator.
Just be sure that if it's a cardiovascular class, it involves a minimum of 45 minutes of activity and keeps your heart rate up. For maximum calorie burn, I recommend working out at 85 percent of your maximum heart rate, or MHR. (To calculate your MHR, subtract your age from 220. Multiply that number by .85 to get your target heart rate.) Wear a heart rate monitor or check your pulse a few times during the class to make sure you're staying on track.
Go to your local gym or fitness center and see whether you can get in on one of these bad boys:
Spinning: Climb on the bike and pedal to motivational music and instruction. Spinning doesn't require a whole lot of coordination, and you can go at your own pace; in any case, it's a real calorie burner.
Step: Start stepping up and down to the beat of your step aerobics instructor. The stepping motion offers a boost to cardio by adding another level of intensity.
Boot camp: This high-intensity workout will kick your butt — in a good way. It's a combination of cardio and strength training, and it works the whole body.
Kickboxing: A personal favorite of mine, kickboxing aerobics classes incorporate punching and kicking motions and are great for toning muscles and releasing pent-up stress.
Another Change of Pace
Sick of the treadmill? Try the rowing machine. I love rowing because it allows you to work multiple muscle groups simultaneously. You can tone your back, biceps, and quads, all while working your cardiopulmonary system. To get the most out of it, keep the resistance at a minimum of 3. Make sure you press through your heels as you extend your legs. Keep your abs tight, and relax your neck and shoulders. To target different back muscles, alternate an overhand grip with an underhand one every five minutes. Roll up your sleeves and hang in there!
Wednesday, August 18, 2010
Recipe
In a Rush? This Supper's a Snap
This is an awesome recipe that happens to be healthy and delicious and can be made in a snap when you're short on time and need a quick dinner. Red pepper and asparagus not only give this dish its colorful appearance but they also contribute a host of important nutrients, including heart-healthy lycopene and folic acid. You can use frozen shrimp if you can't get to the store to buy fresh. Serve with a healthy whole grain like quinoa or whole-wheat couscous and you've got a balanced meal.
Lemon-Garlic Shrimp and Vegetables
Ingredients
4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch pieces
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp (26–30 shrimp per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped parsley
Preparation
Heat 2 teaspoons oil in a large skillet over medium-high heat. Add bell peppers, asparagus, lemon zest, and 1/4 teaspoon salt and cook, stirring occasionally, until vegetables are just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons oil and garlic to the skillet and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth, and add to the skillet along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.
Makes 4 servings.
Get the nutritional information for this recipe.
Recipe reprinted with the permission of EatingWell.com.
Color Me Nutritious
We've all heard that the darker the green, the better it is for you. But greens aren't the only superpower in the produce aisle! From the cancer-fighting beta carotene in carrots and sweet potatoes, to the powerful antioxidants in berries, eggplants, and beets, Mother Nature certainly did an incredible job at making sure we were taken care of. Check out your local farmers' market and shop for a rainbow of fresh organic produce to make sure you're getting a variety of nutrients.
This is an awesome recipe that happens to be healthy and delicious and can be made in a snap when you're short on time and need a quick dinner. Red pepper and asparagus not only give this dish its colorful appearance but they also contribute a host of important nutrients, including heart-healthy lycopene and folic acid. You can use frozen shrimp if you can't get to the store to buy fresh. Serve with a healthy whole grain like quinoa or whole-wheat couscous and you've got a balanced meal.
Lemon-Garlic Shrimp and Vegetables
Ingredients
4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch pieces
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp (26–30 shrimp per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped parsley
Preparation
Heat 2 teaspoons oil in a large skillet over medium-high heat. Add bell peppers, asparagus, lemon zest, and 1/4 teaspoon salt and cook, stirring occasionally, until vegetables are just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons oil and garlic to the skillet and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth, and add to the skillet along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.
Makes 4 servings.
Get the nutritional information for this recipe.
Recipe reprinted with the permission of EatingWell.com.
Color Me Nutritious
We've all heard that the darker the green, the better it is for you. But greens aren't the only superpower in the produce aisle! From the cancer-fighting beta carotene in carrots and sweet potatoes, to the powerful antioxidants in berries, eggplants, and beets, Mother Nature certainly did an incredible job at making sure we were taken care of. Check out your local farmers' market and shop for a rainbow of fresh organic produce to make sure you're getting a variety of nutrients.
Tuesday, August 17, 2010
Plateau
Suffering From a Weight-Loss Plateau?
Q: How can I break through a weight-loss plateau? I've been working really hard and having some success; however, the scale hasn't budged for the past two and a half weeks.
A: Let me just tell you this: A plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! A plateau is one of your body's survival mechanisms. It occurs because your body thinks there is a famine (because of your lower calorie intake) and slows your metabolism to conserve calories. This will happen periodically throughout your weight-loss journey.
That said, although a plateau will usually break on its own after about three weeks, here are several ways to prod your metabolism to get back on track quickly!
Exercise Tips
Variety: Often we fall into an exercise routine — meaning that we do the same workout regimen for weeks at a time. Think of it this way: If you do 10 push-ups after not working out for months, you will be sore, but if you do 10 push-ups a day for 10 days in a row, you will no longer be sore. This is because your body adapts to your exercise program, and as it adapts, the workout becomes less challenging — and, unfortunately, less effective.
The solution is variety. You have to mix up your exercise routine to consistently shock your system. Here are a few ways to do that:
Alternate the amount of weight you lift: One week lift heavy, the next week light.
Change the number of repetitions you do: This usually goes hand in hand with the amount of weight you lift — one week do heavy weights, low reps; the next week do light weights, high reps.
Change the exercise: One week do chest presses, the next week chest flies, and the following week push-ups.
Intensity: The best way to speed your metabolism is to boost the intensity of your training. By picking up the intensity, you'll burn more calories, challenge your body, and literally force your metabolism to burn a little brighter because of all the energy your body needs to complete your exercise regimen.
Food Tips
Eat more: Ninety percent of the time, plateaus are caused when your body tries to protect you from famine — this is a survival mechanism that's triggered by calorie reduction. The best quick fix is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days, vary your calorie intake between 1,400 and 1,800 calories. I know this may sound crazy, but trust me — I know what I'm doing. After three days, drop back down to the calorie allowance that I've set for you during this program.
Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day, at most, for as long as you can manage. You can achieve this in part by cutting all processed foods out of your diet.
I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!
Getting Bored?
Weight loss isn't easy, and I'm never going to be someone who tells you it's "fun." But what it does for you is powerful: It helps you to lead a healthy and long life. So you have to keep interested in keeping it up — for the rest of your life! If your workouts seem stale, try some new activities or set some new goals. If you'd rather die than eat the same turkey wrap one more time, play around and create some new meals. Losing weight is all about you, and you need to stay motivated to shed those pounds and keep the weight off!
Q: How can I break through a weight-loss plateau? I've been working really hard and having some success; however, the scale hasn't budged for the past two and a half weeks.
A: Let me just tell you this: A plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! A plateau is one of your body's survival mechanisms. It occurs because your body thinks there is a famine (because of your lower calorie intake) and slows your metabolism to conserve calories. This will happen periodically throughout your weight-loss journey.
That said, although a plateau will usually break on its own after about three weeks, here are several ways to prod your metabolism to get back on track quickly!
Exercise Tips
Variety: Often we fall into an exercise routine — meaning that we do the same workout regimen for weeks at a time. Think of it this way: If you do 10 push-ups after not working out for months, you will be sore, but if you do 10 push-ups a day for 10 days in a row, you will no longer be sore. This is because your body adapts to your exercise program, and as it adapts, the workout becomes less challenging — and, unfortunately, less effective.
The solution is variety. You have to mix up your exercise routine to consistently shock your system. Here are a few ways to do that:
Alternate the amount of weight you lift: One week lift heavy, the next week light.
Change the number of repetitions you do: This usually goes hand in hand with the amount of weight you lift — one week do heavy weights, low reps; the next week do light weights, high reps.
Change the exercise: One week do chest presses, the next week chest flies, and the following week push-ups.
Intensity: The best way to speed your metabolism is to boost the intensity of your training. By picking up the intensity, you'll burn more calories, challenge your body, and literally force your metabolism to burn a little brighter because of all the energy your body needs to complete your exercise regimen.
Food Tips
Eat more: Ninety percent of the time, plateaus are caused when your body tries to protect you from famine — this is a survival mechanism that's triggered by calorie reduction. The best quick fix is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days, vary your calorie intake between 1,400 and 1,800 calories. I know this may sound crazy, but trust me — I know what I'm doing. After three days, drop back down to the calorie allowance that I've set for you during this program.
Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day, at most, for as long as you can manage. You can achieve this in part by cutting all processed foods out of your diet.
I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!
Getting Bored?
Weight loss isn't easy, and I'm never going to be someone who tells you it's "fun." But what it does for you is powerful: It helps you to lead a healthy and long life. So you have to keep interested in keeping it up — for the rest of your life! If your workouts seem stale, try some new activities or set some new goals. If you'd rather die than eat the same turkey wrap one more time, play around and create some new meals. Losing weight is all about you, and you need to stay motivated to shed those pounds and keep the weight off!
Monday, August 16, 2010
Beat the Bloat
Beat the Bloat: Sodium 101
You know sodium best as table salt, but salt and sodium are hidden in all kinds of products, including processed foods, frozen and canned foods, fast foods, condiments, and more. You've probably heard that excess sodium can raise your blood pressure, but you may not realize it has negative effects on weight loss too.
When you eat something salty, any excess sodium is deposited just beneath the skin, where it attracts water, which is retained by your cells. Not only can this leave you feeling puffy and bloated, but it can hamper your ability to lose weight. Your body needs a steady flow of water in and out to effectively metabolize fat, and if the water gets dammed up in your cells, your ability to burn fat slows.
Now, don't make yourself crazy over sodium intake, because there is sodium in everything — you can't avoid it completely. And you wouldn't want to — sodium plays an important role in the body, and we need it to survive. Just be conscious of how much you're eating, and minimize it where you can. Here are some tips to get you started:
Read labels to check the sodium content of the foods you're eating. I recommend that you aim for around 1,000 milligrams a day to maximize your body's fat-burning potential and lower your blood pressure; 1,500 mg a day, however, is probably more realistic.
Replace processed foods with fresh foods.
Avoid packaged and canned foods.
Be wary of sodium-laden condiments (soy sauce, mustard, table salt).
Cut down on processed meats (hot dogs, jerky, bologna, corned beef).
Use miso and canned or smoked seafood with caution.
Steer clear of anything pickled (including capers, sauerkraut, and relish).
Consider salt-free flavoring alternatives, like garlic, lemon, olive oil, balsamic vinegar, pepper, and spices.
Water Consumption
As I'm sure you know, water aids in every aspect of body function. Particularly as a facilitator of the fat-burning process, it is a vital part of any diet and exercise program. As a general rule, men should consume 120 ounces of water a day, and women should consume 80 ounces. I recommend distilled water because it's sodium free, but other forms of noncarbonated water are also fine, as long as they have no sodium. Again, read your labels.
You know sodium best as table salt, but salt and sodium are hidden in all kinds of products, including processed foods, frozen and canned foods, fast foods, condiments, and more. You've probably heard that excess sodium can raise your blood pressure, but you may not realize it has negative effects on weight loss too.
When you eat something salty, any excess sodium is deposited just beneath the skin, where it attracts water, which is retained by your cells. Not only can this leave you feeling puffy and bloated, but it can hamper your ability to lose weight. Your body needs a steady flow of water in and out to effectively metabolize fat, and if the water gets dammed up in your cells, your ability to burn fat slows.
Now, don't make yourself crazy over sodium intake, because there is sodium in everything — you can't avoid it completely. And you wouldn't want to — sodium plays an important role in the body, and we need it to survive. Just be conscious of how much you're eating, and minimize it where you can. Here are some tips to get you started:
Read labels to check the sodium content of the foods you're eating. I recommend that you aim for around 1,000 milligrams a day to maximize your body's fat-burning potential and lower your blood pressure; 1,500 mg a day, however, is probably more realistic.
Replace processed foods with fresh foods.
Avoid packaged and canned foods.
Be wary of sodium-laden condiments (soy sauce, mustard, table salt).
Cut down on processed meats (hot dogs, jerky, bologna, corned beef).
Use miso and canned or smoked seafood with caution.
Steer clear of anything pickled (including capers, sauerkraut, and relish).
Consider salt-free flavoring alternatives, like garlic, lemon, olive oil, balsamic vinegar, pepper, and spices.
Water Consumption
As I'm sure you know, water aids in every aspect of body function. Particularly as a facilitator of the fat-burning process, it is a vital part of any diet and exercise program. As a general rule, men should consume 120 ounces of water a day, and women should consume 80 ounces. I recommend distilled water because it's sodium free, but other forms of noncarbonated water are also fine, as long as they have no sodium. Again, read your labels.
Friday, August 13, 2010
Controlling Appetite
Tips for Controlling Your Appetite
If you suffer from constant food cravings, there are some steps you can take to remedy the situation. Consider these tips to curb your appetite:
Don't skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don't go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.
Drink tons of water. When you feel as if you're starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.
Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of "checks and balances" system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.
Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn't growling, and you're not weak or tired, you're probably emotionally unsatisfied in some way rather than genuinely physically hungry.
Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you'll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.
Don't panic. You can and will lose weight. Even if you're eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.
Do not beat yourself up! Sometimes we slip up, and that's okay — healthy living is not an all-or-nothing proposition. I'm here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let's see how you do.
Fast Forward
If food commercials on television make you feel hungry and drive you to snack uncontrollably, record your shows so you can skip the commercials. Or keep a few magazines close by so you have something to zone out with until the commercials are over. Or, you can always drop to the floor and do a few stretches or sit-ups to regain control and remind yourself why you're doing my program — I'm not joking!
If you suffer from constant food cravings, there are some steps you can take to remedy the situation. Consider these tips to curb your appetite:
Don't skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don't go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.
Drink tons of water. When you feel as if you're starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.
Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of "checks and balances" system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.
Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn't growling, and you're not weak or tired, you're probably emotionally unsatisfied in some way rather than genuinely physically hungry.
Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you'll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.
Don't panic. You can and will lose weight. Even if you're eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.
Do not beat yourself up! Sometimes we slip up, and that's okay — healthy living is not an all-or-nothing proposition. I'm here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let's see how you do.
Fast Forward
If food commercials on television make you feel hungry and drive you to snack uncontrollably, record your shows so you can skip the commercials. Or keep a few magazines close by so you have something to zone out with until the commercials are over. Or, you can always drop to the floor and do a few stretches or sit-ups to regain control and remind yourself why you're doing my program — I'm not joking!
Thursday, August 12, 2010
Fight Flabby Arms
Fight Flabby Arms With These Moves
In this August heat, I bet you want to wear less to stay cool. I'm not talking about exhibitionism but about revealing your arms in tank tops and sleeveless dresses! Not ready to bare them quite yet? Well, it's time to sculpt some sexy arms that you'll want to flaunt!
First, a brief anatomy lesson: Your biceps are the prominent muscles in the front of your upper arms, and your triceps are the horseshoe-shaped muscles located in the back of your upper arms. Biceps help you bend your arms, and they assist the muscles of your upper back in pulling and carrying. The triceps muscle's primary function is to extend the elbow and straighten your arm, but the triceps also assist the chest and shoulder muscles in throwing and pushing.
Two great exercises for working these muscles of the upper arm are dumbbell biceps curls and triceps kickbacks. Check them out:
Dumbbell Biceps Curls
Stand with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand, your palms facing your sides. Exhale, and keeping your elbows locked against your rib cage, curl both arms three-quarters of the way up to your shoulders, rotating your wrists as you lift, so your palms end up facing your shoulders.
Hold for a beat, focusing on squeezing your biceps. Inhale, and slowly lower your arms to the starting position; repeat.
Triceps Kickbacks
Hold a dumbbell in each hand, palms facing your sides, and stand with your feet hip-width apart, with a slight bend in your knees. Bend forward from the waist so that your torso is nearly parallel with the floor. Bend both elbows so that your upper arms are locked at your sides and parallel to the floor (your forearms should be perpendicular to the floor).
Keeping your upper arms still, straighten your forearms behind you until the ends of the dumbbells are pointing toward the floor. Hold for a beat, then inhale and slowly lower your arms to the starting position; repeat.
Overcoming Genetics
Sometimes genetics hands us down problem areas. If you inherited Aunt Sue's flabby arms (like susan, robin, alex, and anna), don't despair — you can get them trim and toned, but it's going to take some work. In addition to doing strength-training exercises that target your biceps, triceps, and forearms, try participating in activities like kickboxing, skiing, swimming, and tennis — they require you to use your arm muscles in varied ways while also giving you a chance to have fun. Can't beat that!
In this August heat, I bet you want to wear less to stay cool. I'm not talking about exhibitionism but about revealing your arms in tank tops and sleeveless dresses! Not ready to bare them quite yet? Well, it's time to sculpt some sexy arms that you'll want to flaunt!
First, a brief anatomy lesson: Your biceps are the prominent muscles in the front of your upper arms, and your triceps are the horseshoe-shaped muscles located in the back of your upper arms. Biceps help you bend your arms, and they assist the muscles of your upper back in pulling and carrying. The triceps muscle's primary function is to extend the elbow and straighten your arm, but the triceps also assist the chest and shoulder muscles in throwing and pushing.
Two great exercises for working these muscles of the upper arm are dumbbell biceps curls and triceps kickbacks. Check them out:
Dumbbell Biceps Curls
Stand with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand, your palms facing your sides. Exhale, and keeping your elbows locked against your rib cage, curl both arms three-quarters of the way up to your shoulders, rotating your wrists as you lift, so your palms end up facing your shoulders.
Hold for a beat, focusing on squeezing your biceps. Inhale, and slowly lower your arms to the starting position; repeat.
Triceps Kickbacks
Hold a dumbbell in each hand, palms facing your sides, and stand with your feet hip-width apart, with a slight bend in your knees. Bend forward from the waist so that your torso is nearly parallel with the floor. Bend both elbows so that your upper arms are locked at your sides and parallel to the floor (your forearms should be perpendicular to the floor).
Keeping your upper arms still, straighten your forearms behind you until the ends of the dumbbells are pointing toward the floor. Hold for a beat, then inhale and slowly lower your arms to the starting position; repeat.
Overcoming Genetics
Sometimes genetics hands us down problem areas. If you inherited Aunt Sue's flabby arms (like susan, robin, alex, and anna), don't despair — you can get them trim and toned, but it's going to take some work. In addition to doing strength-training exercises that target your biceps, triceps, and forearms, try participating in activities like kickboxing, skiing, swimming, and tennis — they require you to use your arm muscles in varied ways while also giving you a chance to have fun. Can't beat that!
Wednesday, August 11, 2010
Healthy Summer Burger
A Healthy Summer Burger
By this point in the summer, you're probably getting pretty tired of the same old barbecue scene: charred hot dogs, fatty hamburgers, and mayonnaise-laden potato and macaroni salads. For a refreshing change, try these high-fiber veggie burgers — they're a great way to add some healthy variety to late-summer cookouts. Once you make the patties, you can wrap them and refrigerate them for up to two days, or freeze them for up to three months. Then you'll have them on hand for a quick and easy meal when you're short on time.
Mediterranean Burgers
Ingredients:
4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry bread crumbs
1/4 teaspoon freshly ground black pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula and tomato slices, for garnish
Preparation:
Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover, and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate and let cool to room temperature, about 20 minutes.
While the millet cooks, heat 2 teaspoons of oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, bread crumbs, pepper, and the reserved sun-dried tomatoes; mix well.
With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons of oil per batch, cook 3 to 4 patties at a time in a large skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula and tomato slices.
Makes 7 servings.
Get the Good Stuff!
Why do I recommend whole-wheat English muffins or buns? The fiber in whole grains can help you feel fuller longer by slowing the release of sugar into the bloodstream and thereby keeping insulin levels stable. Unfortunately, so many grain products out there have been refined until they're merely stripped-down versions of the real deal — minus fiber and other key nutrients. So while it might take a few tries to get your taste buds on board, making the switch to 100 percent whole-grain products is totally worth it!
By this point in the summer, you're probably getting pretty tired of the same old barbecue scene: charred hot dogs, fatty hamburgers, and mayonnaise-laden potato and macaroni salads. For a refreshing change, try these high-fiber veggie burgers — they're a great way to add some healthy variety to late-summer cookouts. Once you make the patties, you can wrap them and refrigerate them for up to two days, or freeze them for up to three months. Then you'll have them on hand for a quick and easy meal when you're short on time.
Mediterranean Burgers
Ingredients:
4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry bread crumbs
1/4 teaspoon freshly ground black pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula and tomato slices, for garnish
Preparation:
Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover, and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate and let cool to room temperature, about 20 minutes.
While the millet cooks, heat 2 teaspoons of oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, bread crumbs, pepper, and the reserved sun-dried tomatoes; mix well.
With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons of oil per batch, cook 3 to 4 patties at a time in a large skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula and tomato slices.
Makes 7 servings.
Get the Good Stuff!
Why do I recommend whole-wheat English muffins or buns? The fiber in whole grains can help you feel fuller longer by slowing the release of sugar into the bloodstream and thereby keeping insulin levels stable. Unfortunately, so many grain products out there have been refined until they're merely stripped-down versions of the real deal — minus fiber and other key nutrients. So while it might take a few tries to get your taste buds on board, making the switch to 100 percent whole-grain products is totally worth it!
Tuesday, August 10, 2010
Healthy Fats
Get a Dose of Heart-Healthy Fats
I love salmon — it's a power food that works with your body's hormones, helping them to function properly. It contains lots of omega-3 fatty acids, a type of polyunsaturated fat that's good for the heart and the metabolism. Consistently high levels of leptin can get your metabolism in a rut, but eating omega-3 fatty acids may kickstart your metabolism by causing a brief dip in levels of leptin, the hormone that tells your brain you're full. For a healthy dose of omega-3s, try this delicious salmon dish. Buy wild-caught salmon, which are lower in toxins than farm-raised, and choose fresh tomatoes from your local farmer's market.
Salmon and Lentils With Moroccan Tomato Sauce
Ingredients
1/4 cup sliced almonds, divided
1 cup lentils, rinsed
14 1/2 ounces reduced-sodium, fat-free chicken broth
1 1/2 teaspoons fennel seed (whole or ground)
1 teaspoon coriander seed (whole or ground)
3/4 teaspoon cardamom pods (whole or ground)
3/4 teaspoon cumin seeds (whole or ground)
3 whole cloves or 1/8 teaspoon ground
Cooking spray
1 shallot, peeled and chopped (about 1/4 cup)
2 cloves garlic, minced
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
14 1/2 ounces peeled, no-salt-added tomatoes
1 teaspoon hot sauce, or to taste
12 ounces salmon fillet, (4 3-ounce fillets), boned and skinned
Preparation
Spread the almonds on an ungreased baking pan. Place in a 350-degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven.
In medium saucepan over medium-high heat, bring lentils and broth to boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender.
Meanwhile, put all whole spices in a grinder and process until well ground, or if using ground spices, combine them in a small bowl.
Coat a nonstick skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.
In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce and heat through. Set aside.
In small bowl, mix remaining spices, salt and pepper; rub onto both sides of salmon fillets. Heat large nonstick skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.
Stir two tablespoons almonds into lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.
The Healthiest Fats
Omega-3 fatty acids are the best kind of fat because they have been shown to lower cholesterol levels, reduce inflammation, and decrease the risk of heart disease and heart attacks. They've also shown promise in helping to relieve symptoms of a host of other conditions, from diabetes to bipolar disorder. Other foods rich in omega-3s include walnuts, flaxseed, and walnut and flaxseed oils.
I love salmon — it's a power food that works with your body's hormones, helping them to function properly. It contains lots of omega-3 fatty acids, a type of polyunsaturated fat that's good for the heart and the metabolism. Consistently high levels of leptin can get your metabolism in a rut, but eating omega-3 fatty acids may kickstart your metabolism by causing a brief dip in levels of leptin, the hormone that tells your brain you're full. For a healthy dose of omega-3s, try this delicious salmon dish. Buy wild-caught salmon, which are lower in toxins than farm-raised, and choose fresh tomatoes from your local farmer's market.
Salmon and Lentils With Moroccan Tomato Sauce
Ingredients
1/4 cup sliced almonds, divided
1 cup lentils, rinsed
14 1/2 ounces reduced-sodium, fat-free chicken broth
1 1/2 teaspoons fennel seed (whole or ground)
1 teaspoon coriander seed (whole or ground)
3/4 teaspoon cardamom pods (whole or ground)
3/4 teaspoon cumin seeds (whole or ground)
3 whole cloves or 1/8 teaspoon ground
Cooking spray
1 shallot, peeled and chopped (about 1/4 cup)
2 cloves garlic, minced
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
14 1/2 ounces peeled, no-salt-added tomatoes
1 teaspoon hot sauce, or to taste
12 ounces salmon fillet, (4 3-ounce fillets), boned and skinned
Preparation
Spread the almonds on an ungreased baking pan. Place in a 350-degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven.
In medium saucepan over medium-high heat, bring lentils and broth to boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender.
Meanwhile, put all whole spices in a grinder and process until well ground, or if using ground spices, combine them in a small bowl.
Coat a nonstick skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.
In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce and heat through. Set aside.
In small bowl, mix remaining spices, salt and pepper; rub onto both sides of salmon fillets. Heat large nonstick skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.
Stir two tablespoons almonds into lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.
The Healthiest Fats
Omega-3 fatty acids are the best kind of fat because they have been shown to lower cholesterol levels, reduce inflammation, and decrease the risk of heart disease and heart attacks. They've also shown promise in helping to relieve symptoms of a host of other conditions, from diabetes to bipolar disorder. Other foods rich in omega-3s include walnuts, flaxseed, and walnut and flaxseed oils.
Monday, August 9, 2010
Getting Your Partner on Board
Getting Your Spouse to Live Healthy
Q: I'm trying to make healthy changes in my life — with what I eat and with exercise — and my husband isn't helping. He continues to live a very unhealthy lifestyle, and I can't get him to join me. What do you suggest?
A: It's sad how many times I've answered this question. In fact, the number one reason people cite for quitting any type of weight-loss or health regimen is their responsibilities to their spouse.
At the beginning of a relationship, we often enter into a silent agreement with our partner about how things will be and what roles we will play. If one person starts to make changes — positive OR negative — it can be very threatening to the one who doesn't want to change. That usually just means that he or she feels insecure at the prospect of your transformation in general. Such a transformation can be very scary to the other person, who may worry that you will outgrow the relationship and leave him or her for someone or something else.
Most likely, your husband has no idea that this attitude is undermining your resolve. Sit down with him and talk about how you feel about what is going on — and be sure to reassure him of your love. Give examples of how his behavior has sabotaged your efforts. If he reacts defensively, which is a distinct possibility, give him time and be reassuring.
I know this stuff is easier said than done. It's much easier to avoid this type of confrontation for fear of judgment, rejection, or abandonment, but you have to be brave and remember what is at stake. The bottom line is this: Do not let anyone or anything get in the way of your leading the happiest, healthiest life possible!
Are You Making Excuses?
It's also important to be honest with yourself about how much your partner is really affecting your attempts to lead a healthier life. Many people blame their partner when they themselves should take on more responsibility. It's easy to blame someone else when you don't make it to the gym in the morning, but is it really that person's fault? If you have a clear goal, your motivation and determination must come from within — not from an outside source. The support of your loved ones is invaluable, but those who always lean on someone else to motivate them will never succeed.
Q: I'm trying to make healthy changes in my life — with what I eat and with exercise — and my husband isn't helping. He continues to live a very unhealthy lifestyle, and I can't get him to join me. What do you suggest?
A: It's sad how many times I've answered this question. In fact, the number one reason people cite for quitting any type of weight-loss or health regimen is their responsibilities to their spouse.
At the beginning of a relationship, we often enter into a silent agreement with our partner about how things will be and what roles we will play. If one person starts to make changes — positive OR negative — it can be very threatening to the one who doesn't want to change. That usually just means that he or she feels insecure at the prospect of your transformation in general. Such a transformation can be very scary to the other person, who may worry that you will outgrow the relationship and leave him or her for someone or something else.
Most likely, your husband has no idea that this attitude is undermining your resolve. Sit down with him and talk about how you feel about what is going on — and be sure to reassure him of your love. Give examples of how his behavior has sabotaged your efforts. If he reacts defensively, which is a distinct possibility, give him time and be reassuring.
I know this stuff is easier said than done. It's much easier to avoid this type of confrontation for fear of judgment, rejection, or abandonment, but you have to be brave and remember what is at stake. The bottom line is this: Do not let anyone or anything get in the way of your leading the happiest, healthiest life possible!
Are You Making Excuses?
It's also important to be honest with yourself about how much your partner is really affecting your attempts to lead a healthier life. Many people blame their partner when they themselves should take on more responsibility. It's easy to blame someone else when you don't make it to the gym in the morning, but is it really that person's fault? If you have a clear goal, your motivation and determination must come from within — not from an outside source. The support of your loved ones is invaluable, but those who always lean on someone else to motivate them will never succeed.
Thursday, August 5, 2010
Elliptical Machines
The Skinny on Elliptical Machines
When you're looking for a break from your usual treadmill routine, you might want to try an elliptical machine. They have some nice features: Most of them have a lot of variables built in, as well as movable handles you can use to work your upper body. Elliptical machines are especially good for people with knee problems, who find the workout to be a great cardio alternative to running because it's much easier on the joints.
Some elliptical trainers have adjustable ramps, which allow you to target different leg muscles by varying the incline. If the ramp is inclined and you're pedaling forward, you're working the muscles on the backs of your legs: the hamstrings, glutes, and calves. If the ramp is at a lower incline and you pedal backward, you're training the muscles in front: the quads and dorsiflexors.
The one thing that makes me wary about elliptical trainers is that it's fairly easy to phone in your workout — especially if you hold on to the static handles. The only handles you should be holding on to are the movable ones that get your arms and heart rate pumping. It's really important that you keep your intensity high. And don't trust the machine to tell you how many calories you're burning — those electronic readouts are not the most reliable. Instead, monitor your heart rate and keep it at 85 percent of its maximum (to calculate maximum heart rate, subtract your age from 220). Increase the resistance so that gravity isn't doing all the work for you. Remember, your time is precious and your workout is for you alone — don't cheat yourself!
Hop to It
What type of cardio can you do anywhere? No matter where you are or what the weather, you can always jump. It will take a little time to build up endurance for this form of cardio, so try it in intervals at first: Jump one minute, rest the next, and so on. Jumping is an outstanding way to burn calories and tone your quads, hamstrings, and calves. You can jump up and down, jump rope, do jumping jacks, or get creative — the possibilities are endless.
When you're looking for a break from your usual treadmill routine, you might want to try an elliptical machine. They have some nice features: Most of them have a lot of variables built in, as well as movable handles you can use to work your upper body. Elliptical machines are especially good for people with knee problems, who find the workout to be a great cardio alternative to running because it's much easier on the joints.
Some elliptical trainers have adjustable ramps, which allow you to target different leg muscles by varying the incline. If the ramp is inclined and you're pedaling forward, you're working the muscles on the backs of your legs: the hamstrings, glutes, and calves. If the ramp is at a lower incline and you pedal backward, you're training the muscles in front: the quads and dorsiflexors.
The one thing that makes me wary about elliptical trainers is that it's fairly easy to phone in your workout — especially if you hold on to the static handles. The only handles you should be holding on to are the movable ones that get your arms and heart rate pumping. It's really important that you keep your intensity high. And don't trust the machine to tell you how many calories you're burning — those electronic readouts are not the most reliable. Instead, monitor your heart rate and keep it at 85 percent of its maximum (to calculate maximum heart rate, subtract your age from 220). Increase the resistance so that gravity isn't doing all the work for you. Remember, your time is precious and your workout is for you alone — don't cheat yourself!
Hop to It
What type of cardio can you do anywhere? No matter where you are or what the weather, you can always jump. It will take a little time to build up endurance for this form of cardio, so try it in intervals at first: Jump one minute, rest the next, and so on. Jumping is an outstanding way to burn calories and tone your quads, hamstrings, and calves. You can jump up and down, jump rope, do jumping jacks, or get creative — the possibilities are endless.
Wednesday, August 4, 2010
Leptin Resistance
Always Hungry? Maybe This Hormone Is Out of Whack
I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.
To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.
You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.
This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.
The Role of Fat
You probably don't think of fat as an active part of your body, do you? Although researchers used to believe that fat cells were just big blobs of yuck waiting to get bigger or smaller, they now know that fat is an enormous endocrine gland, actively producing and reacting to hormones. The less fat you have, the less likely you are to overload your leptin receptors and deafen them to what leptin is trying to tell them — one more reason that fat-burning exercise is crucial for a healthy hormone balance!
I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.
To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.
You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.
This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.
The Role of Fat
You probably don't think of fat as an active part of your body, do you? Although researchers used to believe that fat cells were just big blobs of yuck waiting to get bigger or smaller, they now know that fat is an enormous endocrine gland, actively producing and reacting to hormones. The less fat you have, the less likely you are to overload your leptin receptors and deafen them to what leptin is trying to tell them — one more reason that fat-burning exercise is crucial for a healthy hormone balance!
Tuesday, August 3, 2010
Belly Buldge
How to Get Rid of Belly Bulge
Q: What is the best way to get rid of belly bulge?
A: Contrary to what you might think, getting rid of belly bulge is all about diet and cardio rather than strength-training exercises that target the abdominals. This is because belly bulge results from excess body fat, not lack of muscle. The best way to reduce the bulge, therefore, is to reduce your body fat, and we all know what that requires — eating right and exercising, baby!
It is possible to carry extra water weight in your tummy. To get rid of this, try cutting your sodium intake to 1,500 mg a day and increasing your water intake. This will help you reduce water retention and lessen a bit the spongy appearance of belly fat.
But really, it comes down to healthy eating and consistent exercise. Stick with it, kid — it'll come off. Just keep at it and be patient with yourself.
Another Thing to Look for on Labels
I know you're probably very aware of the fat and calories on your nutrition labels, but how about sodium? Sodium can not only raise your blood pressure and slow your metabolism but also bloat you up. You know sodium best as table salt, but it's hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments. When you eat sodium, any excess is deposited just beneath your skin, where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated. You don't have to make yourself crazy over sodium — it's in everything, and you do need it to survive. Just be conscious of how much you're getting, and cut back where you can.
Q: What is the best way to get rid of belly bulge?
A: Contrary to what you might think, getting rid of belly bulge is all about diet and cardio rather than strength-training exercises that target the abdominals. This is because belly bulge results from excess body fat, not lack of muscle. The best way to reduce the bulge, therefore, is to reduce your body fat, and we all know what that requires — eating right and exercising, baby!
It is possible to carry extra water weight in your tummy. To get rid of this, try cutting your sodium intake to 1,500 mg a day and increasing your water intake. This will help you reduce water retention and lessen a bit the spongy appearance of belly fat.
But really, it comes down to healthy eating and consistent exercise. Stick with it, kid — it'll come off. Just keep at it and be patient with yourself.
Another Thing to Look for on Labels
I know you're probably very aware of the fat and calories on your nutrition labels, but how about sodium? Sodium can not only raise your blood pressure and slow your metabolism but also bloat you up. You know sodium best as table salt, but it's hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments. When you eat sodium, any excess is deposited just beneath your skin, where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated. You don't have to make yourself crazy over sodium — it's in everything, and you do need it to survive. Just be conscious of how much you're getting, and cut back where you can.
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