Days like this…

Several things came to mind this morning as I woke up, none of which were positive. With calves so sore from Tuesday's workout, I am forced to walk about like an Ozzy impersonator, cringing at the thought of each step. Combined with one of the worst headaches I can remember, I am finding it difficult to concentrate on anything, let alone be productive today.

As much as I'd like to think, or have you believe, that I am a 24/7 positive person, I am human and do have "days like this" just like you. Days where from the moment you open your eyes and slip out of bed you wish you could slither back in and stay there. Days when nothing seems to be in your favor, when even though the sun is shining and magnificent, you wish you could close the blinds and sleep the day away. And, just like you, I absolutely HATE feeling this way. I do not like feeling pessimistic, because if you can't tell from prior postings, pessimism just isn't my nature. I don't like snapping at my kids, co-workers or friends…because letting out that moment of frustration only conjures up another sense of guilt added onto my already frustrated mood.

So, what to do? How do we de-funk ourselves when we get in these moods? Are there "sure fire" remedies that can blow any dark cloud looming above our head?

For me personally, I have found several productive things to do when I need to shake a bad mood.

1. Exercise: Ironically, the most effective thing is exercise. Most often the days you don't want to exercise are the days you need it the most. Exercising releases endorphins, which are the body's natural "feel good" drug. Exercising also allows the brain to release neurotransmitters that alleviate both physical & mental pain. Certain types of exercise, such as yoga, also serve as calming because of breathing patterns and the calm state of mind. Combine your workout with an upbeat favorite song, and I guarantee your sour mood will be sweeter.
   
2. Healthy Food Choices: When you're not feeling energetic or optimistic, your food choices tend to reflect your mood. In other words, you go for convenience or starvation. Making a conscious effort to maintain healthy eating habits will not only recharge your body with the right vitamins, but also subconsciously stimulate your mood because you are aware of your healthy choice.
   
3. Good Friends/Family: I've found that on days like these, when I least want to be surrounded by people, PEOPLE are just what I need. Laughter, good company, and even listening to complaints of others help me wake up from my mindless self-pity and realize that I don't really have it so bad.
   

So, when you find yourself feeling more like an Eeyore than a Pooh Bear, try to remember that forcing yourself to do the things you least want to do will help shake your mood. Nothing in life will change unless YOU DO…and your mood or outlook on life is no exception.

Until Tomorrow!
Keep healthy, keep safe and keep going!
Have an awesome day!

♥Fit~NOW~Girl♥

Location, location, location.

MSN.com posted an article today listing the recent tally of the most fit & fat cities in the US. According to this article, not all cities are created equal when it comes to obesity or overall health of its inhabitants.

For the 3^rd year in a row, Washington DC ranks #1 when it comes to health, followed by Boston, MA., Minneapolis, Minn., Seattle WA., and Portland, OR. respectively.

At the bottom of the list, coming in last place for health, was Oklahoma City, Ok., followed by Birmingham, A;., Memphis, Tn., Detroit, Mi., and Louisville, Ky.

So, what articles were taken into consideration during this poll you may ask? Over 30 factors, most important were:

• The city's population disease rates
  
• Mortality
  
• Physical attributes & lifestyles
  
• General surveys from the populations on their dietary habits
  
• The number of parks, golf courses, pools and other physically engaging available activities of the like
  

And, what were the responses from the best & worst fit Mayors? Washington Mayor Adrian Fenty said in a statement, "We are thrilled to be named America's most fit city. We are investing in our recreation centers, building new swimming pools and opening more parks so our residents can exercise, swim, walk, bike and compete in sports." Not so thrilled Oklahoma City Mayor Mick Cornett, who mentioned he was used to people saying he's from an obese city, stated "I'm not saying we shouldn't be last. There are issues here that are real that we're not running away from. We have an obesity problem."

Mayor Cornett thinks the city gets unduly penalized because of technicalities in how the rankings are computed. Because the city doesn't run the schools, it can't classify school playgrounds as city-owned parks, as some other metro areas do.

Cornett is working hard to improve the city's ranking. Two years ago the city launched a website, called ThisCityIsGoingOnADiet.com, where 41,000 people have logged on to record how much weight they have lost. The city has made it halfway to its goal of dropping 1 million pounds. Cornett say he personally dropped 38 pounds.

The city only has about half as many parks, tennis courts, swimming pools and recreation centers per capita as a typical city, but is trying to reverse the tide. A recent bond issue, Cornett says, will pay for gymnasiums inside urban schools, 53 miles of bike trails, 450 miles of new sidewalks, a 77-acre city park and a plan to make 180 acres of downtown into a pedestrian mall.

"It is not OK for anyone to be obese," Cornett says. "There needs to be a cultural shift."

Until Tomorrow!
Keep healthy, keep safe and keep going!
Have an awesome day!

♥Fit~NOW~Girl♥

 

Are you REALLY eating healthy?

Committing yourself to the goal of losing weight is really a transformation of your lifestyle. Changing your diet and introducing exercise into your life are a daily challenge, and difficult to continue our whole life. There are several things that can derail you from the progress of achieving your goals. Stress and illness are two of the most common culprits that rob us of our hard earned hard-bodies, but have you ever considered some of those "healthy" foods you've just introduced to your newly nutritious lifestyle to be guilty themselves?

Some of the foods we perceive to be "good" for us also have the potential to jeopardize our diets. There are several foods we consider to be healthy, but are high in fat, sugar and/or calories! Foods like nuts and avocados are very nutritious, but also quite fattening. Other foods commonly thought to be beneficial are: protein bars, fruit juices which are high in sugar and salad dressings! How do we know at what point too much becomes bad?

These foods, while still quite wholesome, can throw us off our path to a healthier life without us even being aware. And that's the point. We need to be aware. Your number one weapon in the battle for a better body, better eating habits and ultimately a better lifestyle is knowing. Knowledge is power.

Become an expert on everything you put in your mouth. For example, if you are working out and find yourself hungry for a post-exercise snack, I suggest when you grab for that protein bar in your purse, break it in half and substitute the other with a piece of fruit. And don't give up salads just yet. Rather than drowning them in calorie laden salad dressings… think about making your own which will allow for better portion control. Or, if you are out, ask for the dressing on the side so that you can dip at your preference.

Portion control and self-control are key! Avocados are my most favorite. I put it on everything and even eat them by themselves! And they are very good for you… great for your skin and hair, rich in vitamin B and high in fiber. Unfortunately, they are also very fattening. Sure, it's the good kind of fat… but with summer coming up, no fat is the good kind in a bikini (not that I would know). I won't stop eating avocados. And I don't suggest you do either. What I will do, and I suggest you do the same, is control my portions. My rule is to use only a quarter of a small avocado when preparing a meal for myself. And as far as the guacamole… better to spoon some on a plate rather than pillaging the bowl it's served in. That way, again, I control how much I'm consuming.

Like I said, the quest for a healthier lifestyle is a lifelong commitment. A shift towards a more nutritious diet is essential and while it isn't always easy, with knowledge, portion control and a lot of will power… you'll surely be the victor!

As my good friend G.I. Joe used to say….Knowing is half the battle!

Until Tomorrow!
Keep healthy, keep safe and keep going!
Have an awesome day!

♥Fit~NOW~Girl♥

Pollo Relleno

Ingredients

• 6 Skinless, boneless chicken breast halves (about 1-1/2 pounds total)
  
• 1/3 cup Cornmeal
  
• 1/2 of a 1-1/4-ounce Package (2 tablespoons) taco seasoning mix
  
• 1 Egg
  
• 1 4-ounce Can whole green chili peppers, rinsed, seeded, and cut in half lengthwise (6 pieces total)
  
• 2 ounces Monterey Jack cheese, cut into six 2x1/2-inch sticks
  
• 2 tablespoons Snipped fresh cilantro or fresh parsley
  
• 1/4 teaspoon Black pepper
  
• 1/4 teaspoon Crushed red pepper
  
• 1 8-ounce Jar taco sauce or salsa
  
• 1/2 cup Shredded Monterey Jack or cheddar cheese (optional)
  
• Fresh cilantro sprigs (optional)
  

Preparation

1. Place each chicken breast half between 2 pieces of plastic wrap. Pound lightly into a rectangle about 1/8 inch thick. Remove plastic wrap.

2. In a bowl combine cornmeal and taco seasoning mix. Place egg in another bowl; beat lightly.

3. For each roll, place a chili pepper half on a chicken piece. Place a cheese stick atop chili pepper near an edge. Sprinkle with some of the cilantro or parsley, black pepper, and red pepper. Fold in sides; roll up jelly-roll style, starting from edge with cheese .

4. Dip rolls into egg and coat with cornmeal mixture. Place rolls, seam sides down, in a shallow baking pan. Bake, uncovered, in a 375 degree F oven for 25 to 30 minutes. Heat taco sauce. If desired, sprinkle chicken with shredded cheese. Serve with taco sauce or salsa. If desired, garnish with cilantro sprigs

Nutrient Information – Serves 6. Each serving:

Calories: 235 Total Fat: 10 g Carbohydrates: 13 g Protein: 28 g Calcium: 10% Sodium: 769 mg Iron: 13%

Until Tomorrow!
Keep healthy, keep safe and keep going!
Have an awesome day!

♥Fit~NOW~Girl♥

10 tips for weight loss

1.   Exercise is essential for weight loss

It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."

Having trouble getting a workout in? Why not try one of these Diet Channel recommended programs:

• 15 minute boot camp workout
  
• Power workout for busy executives
  
• 10 minute workout for busy moms
  

2.   Weight loss and weight training

I chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.

3.   Keep a diary for triggers that hinder weight loss

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.

4.   Stay focused on being healthy, not on becoming thin

Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier, mine included.. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5.   Find out why you overeat

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

6.   Weight loss support: join a weight management group

A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.

7.   Weight loss and portion control

With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

8: Lose weight slowly with small changes

Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.

9.   Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10.   Weight loss through eating less fat - but do it wisely

We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

 

Until Tomorrow!
Keep healthy, keep safe and keep going!
Have an awesome day!

♥Fit~NOW~Girl♥

Proper Cardio for Weight Loss

Exercise - will allow you to slim down in addition to tone one's body. If you are starting a brand new exercise regime, you need to be careful about just jumping in. Exercises using machines much like the treadmill, elliptical or stationary bicycle may take some getting used to and require an increasing stamina. Exercise is KEY to weight loss, however it is crucial to remember that calorie intake versus calorie out in will be the determining factor of your success. For fast weight reduction I cardio exercise is the way to go.


Running - might help to balance out all your body at once, because it targets on the overall cardio. Running is one of the best forms of cardio exercise. When you can run for around 25 minutes, you can get your heartbeat elevated significantly, which in turn burns a significant amount of calories. When done in the outdoors (rather than on a treadmill), it also serves as mental stimulation as your surroundings are ever changing. Cityscapes, parks, and other structures you pass while running can be an array of workout possibilities to those who have an excellent imagination along with a sense of adventure.

Lifting Weights - can help you sculpt the body in addition burns an important number of calories. Resistance training builds muscle (something cardio alone won't do). In addition to being stronger, the additional muscle you'll build will burn more calories, as muscle takes more energy to maintain than fat. Adding weight training AFTER a cardio workout is most beneficial for increasing metabolism and building muscle mass.


Until Tomorrow!
Keep healthy, keep safe and keep going!
Have an awesome day!

♥Fit~NOW~Girl♥

Obesity puts you at higher health risks

SALT LAKE CITY -- The more obese you are, the more health problems you are bound to have. That's what the Utah Department of Health has discovered in its research.

This is the first time the "obese" weight category has been divided into different classes. Obese means you have a body mass index of more than 30.

But now we are learning the higher your BMI gets, you will be even more at risk for disease.

As you lose weight, your risk for chronic diseases decrease too. Epidemiologists like Michael Friedrichs with the Utah Department of Health have known that obese people are at risk of health problems, but now they know even more.

"We have never looked at the higher classes of obesity to find out if you become more obese, does your risk increase further? That is indeed the case," he says.

So now obesity has been divided into three separate weight classes.

If you have a BMI, which is calculated with your height and weight, of 30 to 35, you fall in the first obese class.

The second class includes those who fall into the 35 to 40 range.

And 40 and over is the third and potentially most dangerous class for risk of diabetes, asthma, hyper-tension and more.

BMI Categories
Categories	Score range
Ideal	18.5-24.9
Overweight	25.0-29.9
Class I Obese	30-34.9
Class II Obese	35-39.9
Class III Obese	BMI >40

"If you are overweight or obese, do what you can to lose weight," Friedrichs says. "If you can't lose weight, do what you can to maintain your weight status and not become more obese because your risk increases dramatically." 

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

A “CAN DO” Attitude

I am so terribly sorry for my lack of continued posts this week; I've been stuck in meetings every day, and had planned to blog when I got home. However, teacher appreciation projects, homework, and just plain playing with my kids won the priority of my time, and before I knew it I was in bed thinking, "Crap, I didn't post today."

Meetings are over, weekend is here, and I will not fail you today.

My son came home from school one day boasting about his win in a field day sprinting competition. He, full of pride, shouted, "Mom! Watch! Look how fast I am!" After I congratulated him of his speedy skills, he wanted to race. "Oh, honey. I don't think I can compete with you! You're too fast for me!" He was sad and responded, "Come on Mom! You can do it." I answered with, "No, I can't. Go race one of your friends." He was disappointed in my lack of motivation…which made me wonder…"Why CAN'T I?"

Somewhere between adolescence and adulthood, we lose our CAN DO attitudes. We lose confidence in our abilities and transform from positive and eager participants to doubting and reclusive bystanders. I don't know why it happens…or when it happens…but I do know it happens. Ask any kid you know to show you what they can do…they'll give you a list of 100 admirable qualities. If you were to unexpectedly ask me to list 3 things I can do well, right now & on the spot, I would be hard pressed to answer. I could, however, probably list a lot of things I can't do anymore

But why is that? Why is it that once a boisterous and ambitious child/teenager, I am now a quiet observer of others being active? What happened?

Every person has a different story, but for me, I attribute my current "doubting Thomas" attitude to the lack of encouragement or praise by both my family & peers that I COULD do stuff. I was surrounded by other adults who were themselves discharging pessimistic attitudes, which in turn rubbed off on me. I believe it has been a great contributing factor to my current battle with my weight, because when others were running or participating in athletic activities, I told myself and others that I couldn't.

When I saw the look of sadness and disappointment in my son's face that day, I promised myself I would never again automatically respond with an "I can't" answer. I promised myself that even though it may be a futile attempt at whatever it is I'm trying to attain, I would ALWAYS at least TRY. I will always be aware that my attitude, both directly & indirectly, affects those around me, especially my children. Making myself aware of how I react to situations will benefit me physically, emotionally and mentally. Making the decision to be positive makes the world look a lot less scary and much friendlier. By having a positive attitude and accepting the outcome (whatever it may be) I have opened so many doors for future growth. And today, I am an optimistic & inspirational PARTICIPANT in life, who no longer answers "I can't".

Oh! And just in case you were wondering…I did race my son that day…and even though he beat me, the smile on his face and bear hug he gave me sure made me glad I tried.

Have a great weekend!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Battling the bulge after 40

Women begin perimenopause sometime after age 40 and gain, on average, a pound every year during menopause unless they change their exercise and eating patterns. Weight distribution changes, too, shifting to the belly area and creating the dreaded "menopot."


The good news is that with knowledge and hard work, you can beat this trend.

In perimenopause, even without weight gain, clothes may not fit like they used to because fat redistributes from the limbs to the abdomen. A higher level of testosterone promotes this, rather than lower estrogen, according to recent research from Rush University Medical Center. A good core workout like pilates can help. But when the scale starts to move up, your calorie intake and physical activity are out of balance and a different strategy is needed.

Belly fat is not only unsightly, it can produce metabolic changes that increase the risk of heart disease, diabetes and stroke. Adding 20 pounds during menopause also increases the risk of breast cancer. But this, too, can be reversed.

Know your risk of disease by measuring your waist circumference - at the belly button on exhale. Less than 35 inches is desirable.

Women get frustrated when cutting back their diet doesn't work to shed pounds like it used to. This is related to two factors: age and body composition. Typical sedentary people lose muscle when they age. This slows metabolism because muscle cells require more energy (calories) to function and when lost, overall calorie needs decrease and weight is gained even with a marginal diet. Add the hormonal changes in menopause and you have the perfect storm for belly bulge.

To combat this, start a strength training program of at least two 20-minute sessions per week.

Overall activity is also important. Recently, the Nurses' Health Study, which tracks women through menopause, found that only women who did an hour of moderate exercise daily, like brisk walking, cycling, or swimming, avoided menopausal weight gain. Yes, you read it right - at least one hour a day! So if you are not moving now, get moving to burn belly fat. If you have always been active, say three days per week, you may need to step it up to five or six; 30 minutes of an intense workout is the equivalent of one hour of moderate.

With fat storage shifted to the abdominal area, insulin may not work as well and linger in the blood stream, creating inflammation and making it more challenging to lose weight. To minimize this, limit or avoid simple carbohydrates such as white bread, pasta, crackers, soda, juices, sweetened coffees, cookies and others. Replace them with anti-inflammatory foods such as whole fruits, vegetables, oatmeal and other whole grains, cinnamon, small amounts of nuts, and lean proteins such as fish and chicken.

Try having a 100-calorie-pack of almonds one hour before meals to quell appetite and then skip the starch and pile on the non-starchy vegetables such as broccoli, asparagus or green beans to accompany a lean protein.

The average woman will need to lower her calorie intake by 200 to adjust to a slower metabolism due to age. This does not spell starvation diet but requires a commitment to planning nutritious meals and snacks, and an awareness of lowering portions to what your body needs as you get older.

Massachusetts-based Joan Endyke is a registered dietitian with a master's degree in nutrition and food science, and a certified personal trainer.
-Moberly Montior.com -

Until Tomorrow!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥