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!
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