Diaries of a Fitness Guru

8 veggies, nuts, and grains with more protein than a burger!

2011-11-03T09:02:00.000-07:00

There are so many out there that do not like meat or have allergies to it and that is okay. In the article below, there are 8 vegetarian foods that have just as much if not more protein than a burger! Check it out!

http://shine.yahoo.com/event/green/8-veggies-nuts-and-grains-with-more-protein-than-a-burger-2596005/#photoViewer=1

13 'Healthy' Foods To Avoid

2011-10-10T10:54:00.000-07:00

This article so great and so worth reading. We always think we are eating so well and cutting out bad things when in reality what you are doing might be worse. Enjoy!

http://health.yahoo.net/articles/nutrition/photos/diet-foods-that-make-you-fat#0

Dr. Oz shares: The top weight-loss mistakes and how to avoid them.

2011-09-13T14:07:00.000-07:00

Dr. oz shares the top weight-loss mistakes and how to avoid them.

1. Drink more water: He suggests drinking 2 8oz glasses of water before ever meal
2. Get Active
3. Try to skip the comfort food in the winter
4. Try to limit alcohol consumption
5. Avoid over snacking on junk food and try snacking on healthy foods

http://shine.yahoo.com/channel/health/dr-oz-shares-the-top-weight-loss-mistakes-and-how-to-avoid-them-2550314/

Lose Weight Around the Clock...

2011-09-09T09:05:00.000-07:00

Hi everyone!!

Check out this article. It is such simple information, but so beneficial! Enjoy!!

http://shine.yahoo.com/channel/health/lose-weight-around-the-clock-2538017/

38 Antiaging Foods...

2011-08-29T15:52:00.000-07:00

I came across this article and I thought it was very beneficial and easy to read. We all know the foods that are good for us and the foods that are bad for us, but this is a constant reminder of what we should be eating and why!

http://www.self.com/fooddiet/2011/08/antiaging-foods-slideshow?mbid=synd_yshine#slide=1

Happy Monday!

5 Ways to Lose 5 Pounds...

2011-08-17T12:31:00.000-07:00

Check out this link!

http://shine.yahoo.com/channel/health/5-ways-to-lose-5-pounds-2523610/

Let’s Move!

2011-07-12T12:09:00.001-07:00

This past week I was vacationing with my family at our lake house up North. It was much needed time spent with great family, friends and sunshine! We enjoyed some down time, but we were also very active. Between the wakeboarding, swimming, running and hiking let’s just say I slept very well at night. On one of my hiking/running adventures with my dad, I thought to myself, I am so grateful and so lucky to be able to do these kinds of things. To be able to move, walk, run, swim, etc…. it’s a blessing. There are many that don’t have the capability to do such movements and sometimes I think we take it for granted. So if you are reading this, I ask you, wherever you are, get up and move! Even for 5 minutes… enjoy the day and enjoy the ability to be able to move and maintain a healthy body!

Have you moved today??

This just in…Health Scoop!

2011-07-12T11:54:00.001-07:00

One of my favorite magazines to read and indulge in is Women’s Health. There are so many essentials, thoughts, and helpful hints to eating right and living a healthy lifestyle. I came across an article the other day containing countless intriguing facts so I thought I would share!

New Age Rules

You may have inherited your dad’s baby blues or your mom’s lithe legs, but your life span isn’t so predetermined. A new shows that life expectancy has much more to do with your lifestyle than with your parents’ longevity. Researchers tracked 855 subjects and found that being a nonsmoker, having low cholesterol and blood pressure, and exercising on a regular basis are what pushed people into their nineties and beyond.

Heart Check

Someday your doc might be able to suss out your future cardiac risk with a simple blood test. People who tested positive for high levels of a protein called troponin T were much more likely to eventually die of heart complications according to a study published in the journal of the American Medical Association. Soon, women as young as 30 will be able to get their troponin T checked.

Grapefruit Juice

Drinking grapefruit juice first thing in the morning curbs your appetite and keeps it in control for the rest of the day. The natural sugar is a great energy boost for early wakeup calls!

Build a Better Breakfast!

2011-06-22T12:25:00.000-07:00

This is a great article about Breakfast, the most important meal of the day that many people skip...

http://www.ideafit.com/fitness-library/build-a-better-breakfast

15 minute workout!

2011-06-22T10:14:00.000-07:00

Stand up for Flat Abs! Challenge your core with these simple exercises that you can do on your feet. These are great exercises because they are easy on the back, you can do them at the gym or at home, and they are quick and easy!

1. Dumbbell Side bend: Hold a pair of dumbbells at your sides, arms straight and core engaged. Without twisting your upper body, slowly bend to the left as far as you can go, lowering the weight toward your left knee. Pause, then slowly return to an upright position. Repeat, bending to the right side. That is one rep. do 10!

2. Standing Core Stabilization: Standing with your feet hip-width apart, use both hands to hold a dumbbell straight out in front of your chest, core engaged. Moving your torso slightly, slowly rotate your arms to the left as far as you can. Pause, then rotate to the right. That’s one rep. Do 10!

3. Bow Extension: Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That’s one rep. Do 10 and switch sides.

4. Reverse Dumbbell Chop: Bend your knee, rotate your torso, and hold a dumbbell in both hands outside your left thigh. Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs. Reverse the movement to return to start. That’s one rep. Do 10, then switch sides and repeat.

Good Luck and Have Fun!!

11 Foods for Faster, Easier Weight Loss...

2011-06-01T09:06:00.000-07:00

Check this out!

http://shine.yahoo.com/channel/food/11-foods-for-faster-easier-weight-loss-2489734/#photoViewer=1

Boost your mood with these foods...

2011-05-30T12:36:00.000-07:00

Enjoying decadent stuff isn't the only way to snack away the blues. Many healthy eats do the trick too.
1. Perc up: we've always counted on caffeine as a quick pick-me-up and this is why. A recent study suggests that breakfast paired with 200 milligrams of caffeine improves mood. Aim for no more than 24 ounces a day otherwise that caffeine buzz becomes a bust.

2. Don't worry,"B" happy: a diet that's low in B vitamins can cause mood swings and anxiety. An easy way to make sure you're getting your recommended daily allowance is to eat a bowl of fortified whole grain cereal such as kashi U with 1% milk and a sliced banana every morning.

3. Pick the right protein: foods that are rich in protein are naturally high in tyrosine, an amino acid that helps boost dopamin, the brain's feel good chemical. Go for two servings of fish per week and an egg or some lentils every day to help keep a good mood from going bad.

Happy Monday!

15 Healthy Snacks Under 150 Calories

2011-05-25T13:54:00.001-07:00

http://shine.yahoo.com/event/springcleaning/15-healthy-snacks-under-150-calories-2486569#photoViewer=15

15 Biggest Nutrition Myths!

2011-05-23T15:17:00.001-07:00

http://health.yahoo.net/experts/eatthis/15-biggest-nutrition-myths

15 Ten-Second Health Tips!

2011-05-17T08:48:00.000-07:00

Here are 15 Ten-Second Health Tips that I thought you might like!

http://health.yahoo.net/experts/menshealth/15-ten-second-health-tips

We did it!

2011-05-16T08:34:00.000-07:00

Well we DID IT!! Early morning, pouring rain and wind, 13.1 miles completed. My dad and I arrived at 5:45 am to the starting line just to observe the people and all the festivities going on. Considering the weather and how cold it was, we warmed up and ran for the 30 minutes we had until start time. Finally, lined up, listened to the National Anthem, and started running. We had a great pace going and felt pretty good. Then mile 4 hit and so did the rain. Pouring raining the whole time until just about the finish line it stopped. What an experience as I looked over to my dad soaking wet and we just laughed. We stopped for water about mile 8 and from then on kept running. As we enter the finish line, we were greeted by family and what a good feeling that was! Thank you for all the love and support from my readers and stay tuned…. Next stop… Marathon!

Happy Running!

2011-05-13T09:51:00.000-07:00

Almost there, two more days I will have completed my second half marathon. I have been running A LOT and I am definitely sore, but very ready!

I was talking with some friends the other day and we were discussing how hard it can be to find time to work out and together we discovered some great ideas! Here are some things that have worked for me and friends!

1. Plan healthy getaways: Find a 5K or half marathon in a city you have never been and would like to visit. Sign up, run/walk and enjoy the mini vacation.

2. Catch up with friends: Find a friend that you can walk/run with and catching up on each other’s lives will make the workout fly by.

3. Stick to the script: One of my friends signed up for Couch-to-5K at coolrunning.com to run her first 5K and she looks great! You start by alternating a minute of jogging with 90 seconds of walking. Nine weeks later, you can run three miles!

Good Luck and happy running!

I am a runner because I run...

2011-05-09T08:29:00.000-07:00

As another week passes by so quickly, it's hard to believe I am ready for the race this weekend! I can’t believe it is already here, seven days away. As I mentioned in the last post, I have been running a lot, in no particular training regime, but A LOT. Last Saturday I ran 10 miles and felt okay, but I knew I had to run the full 13.3 miles this weekend to prepare and feel ready to run the race. So, I did! All 13.3 and it felt great.

As Lululemon says, I am a runner because I run. I signed up for this race without any idea of how to properly train for something like this. I just run because I love to run. Some days are better than others and I might run 9 instead of 3, but I just like to move. I love the feeling of running, I love the endorphin rush, the runners high, the feeling of accomplishment when I finish that 13 mile mark, and I love to run. I think that is a great lesson for so many. We get so caught up in having to work out a certain way and have a strict diet, but in reality, we all just need to eat healthy and move. Whether it be running, walking, swimming, or taking a cardio class, we just need to move.

I have six more days to train and then the big day so stay tuned!

Time to hit the pavement!

2011-04-26T14:55:00.000-07:00

After much deliberation, I have decided to run my second half marathon. Last year I ran the Pasadena Half Marathon and finished in just under 2 hours. I didn’t train much. As always, I decided to run a month before the race and stepped up my workouts tremendously. If I go for a jog, it is usually about three miles. So to train for the marathon, I would go for six or nine mile runs to get ready.

This year, I am doing the same! I just signed up and I am ready to hit the pavement. So for now, I am just running, kickboxing, lifting weights and trying to get back into yoga! I will keep you updated on the training process as the marathon is May 15^th!

Some thoughts for the day: Lulu Lemon is one of my favorite stores and their bags have the best sayings on them. If you have never been, I thought I would share some of the quotes they put on their clothes and bags!

20 minutes of daily exercise that can cut sick days in half...

2011-04-12T14:47:00.000-07:00

An article from the British Journal of Sports Medicine…

20 minutes of daily exercise that can cut sick days in half… That’s if you’re working out at a moderate intensity or higher for most of your sessions. Plus, when regular exercisers do get ill, their symptoms are 41 percent less severe than those of their couch-potato counterparts. Researchers say that every time you work out, the circulation of bacteria and virus fighting cells in your body increases and over time that bolsters your immunity against colds!

Health Tip of the Day...

2011-04-07T08:21:00.000-07:00

Always Hungry?

Choose foods with protein and fiber to help keep you full longer!

3 colors you should be eating more of!

2011-03-30T10:28:00.000-07:00

Check out this great article!

http://shine.yahoo.com/channel/health/the-3-colors-you-should-be-eating-more-of-2463885/

Q & A

2011-03-24T09:28:00.000-07:00

If cooking vegetables lowers their nutritional value, should we only eat them raw?

Is it more beneficial to run on a treadmill or outside?

What types of chocolate is healthiest?

These questions could go on for days and I have the answers!

While boiling veggies for just five minutes may cause them to lose 50 percent of their essential vitamins, you do not necessarily have to eat them raw. Try steaming them which won’t leach out all of their water soluble nutrients.

It is generally better to run or walk outside. Your body has to work harder to overcome wind resistance and you are more likely to come across uneven terrain.

The most nutritious chocolate is bittersweet, so choose a bar that’s at least 70 percent cacao. A 100-calorie serving (about a 2 inch square) a day can lower blood pressure and improve circulation!

Have a Question?

Juice it up!

2011-03-23T09:45:00.000-07:00

Did you know that a glass of 100 percent fruit juice counts toward your RDA of two to four servings of fruit? And people who regularly drink pure fruit juice consume higher levels of several key nutrients that are vital to good health including: potassium, magnesium, folate, and iron than those who don't. Juice is high in sugar, so limit yourself to eight ounces a day!

Muscle Confusion!

2011-03-11T13:45:00.000-08:00

Check out this article from Yahoo Health, Muscle Confusion. Enjoy!

http://health.yahoo.net/experts/healthieryou/star-body-secrets

Last minute tips...

2011-02-25T08:03:00.000-08:00

As we come to an end of the jump start to a better self, here are some last tips on how to detox your mind, reshape your routine, and boost your mental energy!

· Try to cut out some media time: Cut back on TV and surfing the web.

· Move your sleep back ten minutes a night for 6 nights and you will have added a much needed hour of sleep to your schedule.

· Avoid office gossip.

· Spend time on activities that engage and de-stresses you.

· When you get annoyed, focus on something you are grateful for.

· Rethink your to-do list and spend more energy and attention to what matters most.

· Visualize yourself doing what you love.

· Set a date to spend time with a friend who energizes you.

· At the end of the day, reflect on what you accomplished, not on what you should have done.

Hopefully you have enjoyed the journey to becoming a better you and take the time in actuality to attempt and accomplish some of these helpful tips. Good Luck!

A New YOU!

2011-02-24T08:51:00.000-08:00

Today is all about a new You! After going through detox, setting a foundation for good health and fitness and taking it to the next level, you probably feel pretty exceptional right now. This part is all about the healthy habits that you are going to create for now and beyond. You have cleansed and cut back and now your goal is to increase your plant to animal ratio, about eight servings of fruits and vegetables a day. Things to avoid: Hydrogenated oils, high-fructose corn syrup, artificial sweeteners, and preservatives, FOREVER!

For your diet: Try adding more fish and veggies to your meals. If you are going to make pasta, add things like almonds, parsley and lemon to spice it up. Another great thing to do as we head into spring and summer is grilling. Try grilling chicken or fish skewers and throw some mushrooms and zucchini on the grill. Top it with some extra virgin oil and mint, all over a bed of brown rice and you have one complete meal all on the grill!

For Fitness: Push yourself! Start to challenge yourself into full body work outs. Also, intensify your walk and running routines. Add more days, more time and more power!

Tomorrow is all about tips to detox your mind, reshape your routine, and boost your mental energy! By the end of this week you will have: cut out processed foods, added an hour of sleep, completed a mind and body detox, transitioned a walk to a run, added healthy flavors to your meals, and re-energized yourself! Talk to you soon!

Momentum...

2011-02-23T07:56:00.000-08:00

Today is all about Momentum. Now that you have detoxed and set a foundation for yourself, it’s time to take things up a notch. Since you have changed your diet and removed all the junk out of your system, you are going to have much more energy than you think. This part is all about consistency.

Start to intensify your workout. Add in push ups and more weight training. Add in squat jumps and squat twists. For cardio, add intensity by doing jumping jacks, side shuffle and high knees through cones or even just in square. Make it fun for yourself. Set up circuits and spend about 1-2 minutes at each and then rotate. For example, set up 4 stations: 1. Upper body can be as simple as push ups 2. Core can be plank or sit ups 3. Lower body can be lunges or squats 4. Can be cardio and you can jump rope or do jumping jack. The beauty of this that you can add as many as you want, perform whatever exercises you feel a need for and you can spend as much time at each station as you want.

As for the nutrition, through the detox process you are focusing on restriction of what you can and cannot eat. Now it is time to see what you can add in your diet. If you make something as simple as a white fish, try adding spices and herbs to flavor it up. Plus, most spices and herbs have health benefits that you won’t get from other foods. For example, thyme stimulates your immune system and parsley can tame asthma. The most important thing here is keeping the portion size in mind! Try pouched eggs with roasted tomatoes on a whole wheat English muffin and add thyme, Very Yummy!

Good Luck!

Foundation...

2011-02-22T07:40:00.000-08:00

Today is all about Foundation. In my opinion this is the most difficult. We all try new diets and exercises and for a few weeks this is innovative and stimulating and we start to see changes. But what happens to most is relapse occurs. Once you have completed a few days of detox, it is time to start building a foundation that becomes part of your everyday existence.

Stick with the five to six small meals and switch to traditional eating habits. Add in gradually what you gave up in detox. For example, start to slowly add in wheat and dairy. A small portion of this is recommended since you have not eaten any for a few days. Still remember to avoid added sugar, alcohol and processed foods/beverages. This is the time to reshape your routine into something that works for YOU. You can read every book and every magazine out there to get ideas, but really the only thing that is going to work is you taking the time to set a schedule, plan healthy meals that you enjoy, add a little exercise, and get moving.

Building Strength. For your body, it is time to move. Try starting with something small. Walk three times a week for 30 minutes. This can be your foundation that you build on. Every week add a day or add ten minutes to the work out. Also, add in exercises you can do at home. If you have a pair of weights, try exercises for you upper body, bicep curls etc. Other simple exercises to do from home are lunges or squats. Core exercises such as plank, boat and regular old sit ups are all important and easy to do from home. All of these can be done right in your living room watching your favorite show. Once again, it is all about what works for you!

Purify...

2011-02-21T08:12:00.000-08:00

This week is all about a better self and tips on how to jump start a year of total mind-body wellness! It’s all about Purify, Foundation, Momentum, and a New You. First, you have to purify and hit the ground running by doing a little detox. This is all about simplicity in what you eat or drink. This is simple: cut out processed foods and common allergens such as added sugar, dairy, caffeine, alcohol. Eat five to six small, veggie based meals for the first few days. For example, try smoothies. Add 2 cups of frozen berries, 1 cup pomegranate juice and 1 cup water. This is a great antioxidant smoothie and only has 130 calories. As for salads, add lots of vegetables, such as mushrooms and carrots and add some black beans and sunflower seeds. Only use simple dressings such as oil and vinegar.

As for the body. Release some of the tension from the day and make time for some yoga and back stretches. Instead of sitting on couch all night, try these moves. The forward bend: lean over as if you were to hang and touch your toes. Grab both elbows and hang there for about 5 breathes and then roll up, do this 3-4 times. Cat/Cow: Get on all fours, with hands below the shoulders and knees under the hips. Exhale and round your back pressing navel toward the spine. Then arch your back as you inhale, about 6-8 times.

All of these suggestions are just for the first couple of days. As you begin to detox and set a regime for a better self, you will start to turn healthy choices into habits.

Happy Monday!!

Salt Substitute: Shake the Habit

2011-02-18T11:09:00.000-08:00

Check out this great article from Women's Health Magazine!

I think you will find it very interesting!

http://www.womenshealthmag.com/nutrition/salt-alternatives

Setting Goals!

2011-02-16T14:23:00.000-08:00

Sometimes in life we get so carried away with everyday chores and the chaos that comes along with it. Whether it is work, kids, our loved ones, or the events you have to attend week after week, we lose sight of things that are important to us.

Now we all know that it takes eating right and exercising regularly to drop pounds, but sometimes it is easier said than done. We can be our own worst enemy sometimes, not believing in ourselves to reach these goals. I was thinking the other day about how to make this a little easier by following a few simple steps…

1. Get Visual: If you do not have a clear image of what you want to achieve, it is going to be harder to be successful. Close your eyes, visualize, and see what you want to achieve whether it is reaching your ideal weight or seeing yourself exercise 3 days a week. Every time you do this you will become more and more convinced that it is possible.

2. Be Positive: If you are always down on yourself and believing that you will never lose weight or will never reach your goal weight then you won’t. Every time something negative pops into your head change it with something positive!

3. Write it down: It is so easy to dwell on disappointment or only pay attention to things in your life that are going wrong. Change this by writing down things that make you happy and what you are grateful for. Once you see what you are blessed with and joyful for, you will start to feel empowered to go after what you what in life!

~Stay tuned for next week… Jump Start to a Better Self! I have tips, suggestions and helpful thoughts to detox your mind, body and soul from your post holiday stupor and into a whole body action plan that will be useful all year long!

Quick and Healthy Recipe Ideas!!

2011-02-02T11:37:00.000-08:00

The other night I entered my kitchen to attempt a new and exciting dish that I have never tried before. I am always looking for new, healthy and semi easy dishes to broaden my horizons! I bought lean ground turkey meat from whole foods and decided to create a dish with that and anything else I had in the cupboards.

First, I preheated the oven to 375 degrees. I put the ground turkey (about ½ pound for two people) in a bowl and added a bunch of spices to intensify the flavors. I added lemon pepper, season salt, red pepper flakes (if you like a little spice to your food) and a pinch of bread crumbs. I mixed that altogether and formed two patties. Meanwhile, I heated up about a tablespoon of olive oil in a medium sized pan. I added a clove of garlic, chopped into tiny pieces and sautéed for about two minutes. Then I added the patties and cooked them for about three minutes each side to create a golden brown crust. I transferred the patties into a baking dish, put a slice of tomato on top and topped that with about a tablespoon of grated aged white cheddar cheese. I baked that for about 8-10 minutes or until cooked throughout.

I also put 8 asparagus in a baking dish with olive oil, lemon juice and lemon zest and baked these for about 20 minutes.

You can also make whole wheat pasta topped with a little olive oil and lemon zest and this is a complete meal. The whole meal takes about 20 minutes to make and it is SO delicious and healthy! Enjoy!

Serves Two
Ingredients:
Lean ground turkey meat (1/2 pound)
Spices (Lemon Pepper, Season Salt, Red Pepper Flakes, Bread Crumbs)
Olive oil
Garlic
2 slice of Tomatoes
2 tablespoons of grated aged white cheddar cheese (Optional)
8 Asparagus
Lemons
½ pound of Whole Wheat Pasta (Optional)

Healthful Living!

2011-01-31T09:13:00.000-08:00

Happy Monday everyone! I was reading these articles this morning and thought they were very informative and interesting. Enjoy!

http://health.yahoo.net/experts/drmao/foods-promote-happiness

http://shine.yahoo.com/channel/food/the-10-best-foods-for-your-heart-2441820/

Eat when you are Hungry...

2011-01-25T13:43:00.000-08:00

After a weekend of great family and friends, food and a change of scenery, I thought long and hard about my daily habits and workout routines and what works for me might not work for others. I was talking to a friend about the lunch hour at work and how that can affect your whole day if not executed correctly. Many of us get caught up in the usual lunch time with the colleagues, but I have found that eating with everyone is not always the best. If everybody is eating at 1:00 pm and you are forcing yourself to eat at that time or starving yourself by waiting until that time, your body is not going to respond well. You should eat when you’re hungry, not when others are hungry.

Another reason for eating when not hungry is an attempt to change our feelings. When we feel stressed, anxious, angry, sad, happy, bored, or basically anything we don’t like, we reach for food to make us feel better. For a moment, while eating, it works and we feel good, but after finishing we may feel guilt or anger with ourselves for consuming what we did. This can lead to a cycle of seeking out food for comfort, followed by negative feelings, followed by seeking out more food to bring us up again. We aren’t eating to salve hunger pangs, we are instead trying to change our emotions.

So try this… if you are feeling stressed, anxious or sad, try exercising instead of eating. You can take a walk, try a new class at the gym or even find a friend to go on hike with. The endorphins you get while exercising are far more healthy and enjoyable than eating yourself into self pity. As for the lunch hour at work, bring your own lunch and eat it when you are hungry. Try packing it at night so you do not feel rushed. I pack turkey, bread, some veggies, a lot of fruit, and maybe a yogurt or granola bar. You can use your left over whole grain pasta from the night before and add different vegetables that you desire, a little salad dressing and pack it up for the next day. There are many options you can choose from to make your life a little easier and a lot healthier!

Daily Dose of Fiber!

2011-01-18T14:54:00.000-08:00

One of my favorite things to eat for breakfast is Oatmeal which got me thinking…. Oatmeal is high in fiber, but what else do I eat that is high in fiber? Consuming enough fiber in your daily diet is very important for many reasons.

Dietary fiber is the indigestible material in plant-based foods like fruits, vegetables, beans, nuts, seeds, and most whole grains. Unlike the vitamins, minerals, protein, fats, and carbohydrates found in these foods, fiber is not broken down and absorbed by the body,but passes through the digestive system unchanged, and helps the body eliminate waste products. The FDA recommends an intake of 11.5 grams of fiber per 1,000 calories, or 25 grams per day for a 2,500-calorie diet. While that may sound like a lot, people can usually meet this daily requirement by eating several servings of whole grains, fruits, vegetables, and dried beans a day.

Some foods that contain fiber are: Whole wheat bread and pasta, bran cereal, oats, brown rice, apple with the skin, blueberries, grapefruit, oranges, peaches, pears, strawberries, raspberries, avocado, cabbage, carrots, corn, green beans, kale, sweet potatoes, almonds, black beans, flax seed, kidney beans, lentils, soybeans, and walnuts.

Here are a few reasons why we should eat fiber every day.

1. Weight loss, because foods high in fiber are more filling and satisfy hunger longer,

and because fiber contains little to no calories.

2. Balanced blood sugar levels and reduced risk of diabetes.

3. Prevent Cancer. High fiber intake has been shown to prevent cancer, mainly due to promoting regularity, which in turn keeps your digestive system healthy and frequently moving.

4. Lower cholesterol levels and reduced risk of heart disease and stroke.

Challenge yourself! Pick two new foods that are high in fiber that you don’t normally eat daily and add them to your diet! Good luck!

It’s time to get rolling...

2011-01-10T12:38:00.000-08:00

Rollerblading is one of the best exercises you can do and most importantly it's great fun! It works out the muscles in your legs that aren't used when running or walking and will dramatically help you to lose weight and become more fit and toned. According to the American Council on Exercise (ACE), an hour on skates burns almost as many calories as running. It also strengthens the muscles and connective tissues surrounding the ankles, knees and hips. Plus, it’s a great way to enjoy being outside. And unlike other sports on wheels (biking and so on) skating doesn’t require a huge investment. You can pick up a decent pair of skates for $100 to $200, which isn’t exactly pocket change, but it’s a whole lot less than the several hundred you’d spend for a new bike. If you’re not sure whether skating is for you, a good solution is to rent skates and the protective gear and try it.

"...it's essential to keep an open mind, and to be willing…better yet, eager…to try new things."

Happy Monday!

What's in your gym bag?

2011-01-03T16:03:00.000-08:00

When I am running out the door in the morning, the last thing I am thinking about is my workout in the afternoon and if I am fully prepared for what I am going to do. In my opinion, having my gym bag fully stocked and ready to go makes my life so much easier and I am never without the essentials for my workout. Here are some great items for your gym bag that you should never leave home without...

1. My favorite work out clothes are mainly Lululemon and Nike. I always have a pair of wunder under crop pants in my bag. They are comfortable and I can wear them for any workout, running, lifting weights, hiking, and so on. Also, Lululemon makes great shirts (my favorite is the Swiftly Tech SS) and their black wind breaker (community jacket) is an essential when it is cold outside. The Nike Dri-Fit sports bras are also essential for my workouts.

2. As for shoes, Mizuno wave rider running shoes are crucial for my gym bag! They are great for running and last a long time before they start to wear away.

3. Also, I always carry Clif bars or some sort of fruit in case I don't get to eat before I workout and water! Always carry at least two bottles with you because you never know where you are going to be or if the gym runs out.

4. Now, for your workout, always be prepared with the right equipment. I always have my yoga mat, a stop watch, and heart rate monitor depending on what type of exercise I am going to engage in that day.

These are a few things I never leave home without!! What's in your gym bag??

Go Green!!

2010-12-28T13:57:00.000-08:00

One of my most desired and healthy forms of caffeine is green tea. Green tea comes from the same plant (Camellia sinensis) as black tea, but the difference is in the processing. Green tea is dried, but not fermented. The shorter processing gives green tea a lighter flavor than black tea. It also helps keep all the beneficial chemicals intact, which is why green tea is so good for you. The most important selling facts behind green tea's ever growing popularity are its antioxidants. Polyphenols and tannins promote good health by helping in the fight against damage to cell structures which can be responsible for cancer and other illnesses such as colds and the flu.

Here are five benefits of green tea:

Raise metabolism and burn fat
Can help with treatment for type 1 diabetes
Can stop development of cancer cell
Lower LDL levels (bad cholesterol)
Lower blood pressure

Now I know green tea is not always the best tasting, but try adding cinnamon, cloves, honey or lemon to it and it will taste much better. One of my favorites is Yogi Tea: Green Tea Energy which contains little to no calories. You can go to a coffee house and get a latte or coffee drink and it can be more than 300 calories. Not only is green tea a great way to speed up your metabolism and burn calories, but it is also excellent for your health. Have fun and be healthy by going green!

Find Your Motivation...

2010-12-06T15:46:00.000-08:00

We all tend to slack off and make excuses for not working, too tired, too much to do, getting ready for the holidays, but it does not have to be like that. I love to work out and it is always part of my daily routine, but I know for most this is uncommon. I was reading Women’s Health the other day and found a great article, “Find Your Motivation”. Basically, it captured all the excuses we find not to get up and move and ways to help.

Here are some great tips to get up off the couch and jump-start your workout mojo!

1. Make a commitment contract: One idea was to make a friendly wager among coworkers and/or friends. Everyone puts in a certain amount of money and whoever logs the most workout sessions over three months wins the pot. Also, sign up for a walk a thon or a 5K. This makes you stay committed because you have signed up and are probably asking for donations.

2. Line up Reinforcements: Did you know that 80 percent of people say they are more likely to work out if they have a partner? Find a friend to work out with. Whether it be to meet up every morning for a brisk walk or to meet a friend at the gym or even entering a race with a friend, you are more likely to complete the work out if you have company.

3. Make it personal: Bottom line… It’s about finding what you really enjoy and what gets you going. Try as many classes, running paths, and exercise machines as you can. Somewhere between swimming and spinning, you will find the workout routine that works for you. Actually liking your workout makes it that much easier to invest in it.

Happy Monday!

Vitamins, Minerals, & Supplements, OH MY!!

2010-11-30T08:55:00.000-08:00

We all know that we should take a multivitamin every day… but do we? When it comes to obtaining nutrients your body needs, your best possible source is food, especially fruits and vegetables. But certain circumstances may prevent you from eating optimally every day. For example, a person who hates fruits and vegetables might not get enough vitamin C and someone who refuses to eat dairy products will frequently need extra calcium.

Taking a daily multivitamin is an inexpensive and easy way to be sure you are getting the vitamins and minerals you need. A few individual dietary supplements have been shown to have positive benefits for your health too. Personally, I take a One A Day Women’s multivitamin, multimineral, supplement and Juice Plus+ every day. What is Juice Plus+ you ask??

Juice Plus+ is a whole food based nutritional product containing a wide variety of naturally occurring nutrients including antioxidants and other phytonutrients from 17 different fruits, vegetables and grains in powdered concentrate form. No, Juice Plus+ should never replace a diet filled with a wide and colorful variety of fruits and vegetables. It is a convenient way for people to get even more of the whole food based nutrition from fruits and vegetables that is so important to a healthy diet and so lacking in our diets today. Juice Plus+ is made from fresh, high-quality fruits and vegetables. The fruits and vegetables are juiced, and the juices are then concentrated into powders using a proprietary drying process that carefully maintains temperatures at levels that preserve as much of the original nutrient quality as possible. Check them out at www.juiceplus.com

Clearly, eating an assortment of fresh fruits and vegetables, lean meats, whole grains, fish and poultry, and low fat dairy products is the best way to get your daily dose of vitamins and nutrients to ward off illness and to keep your body functioning properly. But taking a multivitamin daily is a great backup plan!

Workout song of the week: " Raise Your Glass" by P!nk

ENJOY!

Stay Fit during the Holiday Season...

2010-11-23T09:49:00.000-08:00

During the holiday season, it is hard to stay in shape and keep off the extra pounds. That is probably why so many people head to the gym as part of their New Year's resolutions! With holiday parties to go to and special goodies lying around the office, it is hard for even the most dedicated health nut to avoid the extra calories that tend to rack up during this time of year. However, you can stay a step ahead of the crowd if you just follow these simple tips…

1. Keep walking. It's tempting to ditch your workouts as your days fill up with holiday preparations, parties and errands, but now more than ever, you need to stay active. Exercise will help you deal with added stress and give you energy for everything you need to accomplish. It will also help you manage your weight through the maze of parties and gatherings you'll be attending. The holiday season is a great time to get in your extra walking miles. Instead of trying to find the closest parking space, head to the back of the parking lot and use that as an opportunity to walk away some of those extra pounds!

2. Make it a family affair. As you get together with your family, plan active things to do. Walk around the neighborhood to look at holiday decorations. Play football before the big meal at Thanksgiving or Christmas. Plan contests with the kids to see who can run the farthest or who can do the most push-ups. Take a pre-dinner walk with the family or the dog. Go to the park and play ball.

3. Stay hydrated. During the holidays, it is easy to consume more alcohol and other caloric beverages than usual. Drink a lot of water and limit the amount of liquor you drink. Remember that alcohol has almost as many calories per gram as fat. When you drink water during the day, it will suppress your appetite so you can eat less at a party.

4. Eat Before You Go. Rules to live by: never go grocery shopping while hungry, and similarly, never hit a holiday party on an empty stomach. You'll be less tempted to overindulge if your belly's full of something healthy.

5. Choose One Treat. Once at the party, choose one thing to indulge in and make it good. Pick something you only get during the holidays while still keeping in mind, moderation.

6. Don't Skip Meals. It's tempting to skip meals to make up for whatever nightmare food you'll eat later, but just like the empty-stomach rule, if you're starving, your rational mind will be unavailable for healthy food choices. Eat small meals all day to avoid going nuts at the buffet table.

However you deal with the holidays, make this the year that you don't gain extra weight. Make a decision to do everything you can to stay active and eat healthy while not depriving yourself of all the fun. Like everything else in life, it's all about moderation. Happy Holidays!

Breakfast Every Morning..

2010-11-17T15:02:00.000-08:00

Eating a good breakfast sets the tone for the rest of the day. A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk. Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.

Now, if you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.

Remember that eating a healthy breakfast is the best way to start off your day. Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast!

Balls, Balls, Balls...

2010-11-15T18:02:00.000-08:00

Do you ever feel like gym memberships or workout classes are too expensive? One of my favorite workouts is one that I can do in my own home and only involves one piece of equipment, a medicine ball. Medicine balls can be used by anyone looking to excel in sports, lose weight, or for general fitness. The most brilliant thing is that you can involve a partner or simply use a solid, sturdy wall. Here are five great benefits of a medicine ball workout:

1. Cheap: You do not need to purchase expensive or complicated equipment for a great workout. Medicine balls are available for less than 35 dollars. You cannot find many other pieces of gym equipment cheaper that will provide as much versatility.

2. Versatility: The key to a good workout is variety. There are hundreds of medicine ball exercises to explore. Because the balls are portable you can workout at home, the beach, outdoors, or on the road. Exercises can be tailored for specific sports or to target specific muscle groups.
3. Functional Strength: It is one of the most effective tools to train all of the muscle groups in your body. Over time, your body will learn to become more efficient with full body exercises.

4. Provides Unique Loads on Your Muscles and Increases Hand Eye Coordination: When a medicine ball is thrown to you or by you, the path it travels is never exactly the same. Therefore, you catch it at a different place every time. You use different muscle groups to balance your body and control the ball for each catch. This trains your body to react faster to catch and control the load.
5. Combined Cardiovascular and Strength Training: Who has hours and hours to work out? I like using efficient gym equipment that lets me shorten my workouts. Medicine ball workouts done properly will have your heart pounding out of your chest and highly fatigued muscles. You will increase your cardiovascular capacity, build strength, and improve muscle stamina all at once.
Try these fabulous, efficient works out ideas:

· Lunge with Overhead Press

Works: Abs, butt, hips, legs, shoulders, and arms

· Standing Lift

Works: Abs, shoulders, and arms

How to Do It: Stand up straight with feet apart, left foot forward. Hold a medicine ball with both hands directly in front of you, close to your body. Without moving your core, slowly rotate your arms to the right so the ball is low and to the side of your right hip. Then, slowly rotate your arms up and across your body while keeping torso and hips still. Hold the ball above your left shoulder for a moment before bringing the ball back down to the side of your right hip. Do 10 to 12 reps on that side, then repeat the move to the opposite direction with your right foot forward. Complete two sets.

· Seated Medicine Ball Trunk Rotations

Works: Abs and arms

How to Do It: Sit on the floor with your knees bent, feet together, and heels on the floor while holding a medicine ball close to your body. Keep your back straight and upright. Rotate your torso to one side, keeping the ball close to you. Pause briefly and turn to the other side. Do 2 sets of 8 to 12 reps.

· Russian Twist (Sitting in a V-position)

To begin: sit on the ground with your knees bent to form a V, hold the medicine ball on one side, and slightly recline your back to about 45 degrees, then twist from one side to the other while hold the medicine ball. This works great for your obliques as well as your abs. To make this work out more effective, lean back more to increase resistance. I like to do 2 sets of 30 and then go into the next workout.

Also, try climbing stairs while holding the med ball. Not only will you be increasing difficulty and working out your upper body for a full body routine. Step Up Your workouts!

Work out song of the Week, "Bulletproof by La Roux"

Happy Monday!

Diet Smarter, not Harder..

2010-11-12T19:40:00.000-08:00

When you hear the word diet, what is the first thing you think of? The act of restricting your food intake (or your intake of particular foods)? Eating sparingly, for health reasons or to lose weight?

I am sure for many of you out there, there have been many diet attempts. Whether it is the “carbohydrate only” diet, the “protein only” diet, or even the “water and cayenne pepper” diet, most have tried to “diet” in some way or another. And I am sure for many of you out there, most of them do not end well.

Our society puts so much enfaces on dieting and we are so consumed by looking thin that there is no room for living a healthy life with a balance of eating right and exercising. I have always liked working out, but I also LOVE to eat. There has to be a balance of wellness to be able to live a healthy life and enjoy it at the same time. Here are some diet basics to think about that will help you throughout your everyday, busy life.

Meal Schedule: Eat when you are hungry, not famished.
Plate size: 9 inches, not the normal 13 inch plate.
Foods to eat daily: 9 handfuls of fruits and vegetables, at least 1 ounce of nuts and whole grains and cereals that contain fiber.
Foods to eat at least 3 times a week: Most types of fish.
Foods to avoid: Processed foods that contain tran and saturated fats, white foods such as white rice, white bread, and products containing high-fructose corn syrup.
Drink daily: 64 ounces of water, 2 glasses of milk (Low-fat or skim) and 1 glass of wine.
To take daily: 1 multivitamin.

If you were to follow these few simple rules, there would be no time to fill your body with dreadful foods.

Happy Weekend!!

Smoothiesssssss!!!

2010-11-08T16:20:00.000-08:00

One of my favorite things in the morning is to go for a long run or have an intense work out. But I was never hungry after and needed to supply my body with protein and nutrients.

So I decided to start making my own protein shakes with a variety of fruits and vegetables, different types of fruit juice and, of course, a great protein powder. So I went in search of a protein powder that was beneficial for all different types of needs. And, finally, I found one! The company is called Vega and it is a vegan, gluten free protein powder that includes plant-based whole foods that are the true future of optimal health. Included are raw, alkalinizing foods that are the best defense against illness and disease. I started buying the berry flavor powder and every morning I would add a scoop to assorted frozen fruits and juices and I would be energized for the day.

In all of my smoothies I add foods that are skin-healthy antioxidants, ones that combat heart disease and cancer and fight premature aging. Here are some ideas for great, healthy smoothies!

Add about a cup of frozen fruit: Blueberries, strawberries, blackberries, peaches, or a mixture of these to your blender. Add a banana, one scoop of Vega protein powder, and about a cup or two of fruit juice, orange juice, apple juice, or pomegranate juice. Mix it altogether and you have one great post workout/ breakfast meal. Enjoy!

"Workout song of week: Little Secrets by Passion Pit"

Happy Monday!

Push out of your confort zone...

2010-11-01T20:18:00.000-07:00

Do you ever feel like you are not making progress in your every day fitness routines? We get so caught up in our everyday activities, wake up, go to work, go to the gym, come home and relax, it is the same every day. This week, try to change up your normal workout routine and do something different. Whether you are running, biking, or taking a kick boxing class, change it up and go for hike or try circuit training. On an effort scale of 1 to 10, if you feel comfortable at a 6, try to rev it up to an 8 for a minute and take it back down to a 6. Try this with your new workout and make your way up to a 10 for one minute intervals.

“Determination is the willingness to learn and try again in the face of adversity”

Workout song of the week: Dog days are over by Florence + The Machine

Welcome to a day and the life of a fitness lover...

2010-10-30T16:29:00.000-07:00

Welcome to the diaries of a fitness guru! Since I can remember, I have been involved in sports and exercise and loved every minute of it. From soccer to track to wakeboarding and hiking, I love it all. I have continued my love for fitness in starting my own business and sharing my love for health and wellness with children. But I have many adult friends that ask for advice and want innovative, enjoyable and motivating ideas for health and fitness and I have decided to help! This is a passion of mine and I have decided to start posting ideas and thoughts that can help many of you out there. So, welcome and enjoy the ride! More to come soon!