Hooray for 2011

All I want for Christmas and New Year is… to have a problem-free body. Here are some eating strategies to leave you feeling your best.

1. EAT GOOD CARBS.
The blah feeling we get is related to a lack of serotonin. If you eat carbs in a calorie-controlled way, your brain can restore its serotonin to what it was in the summer.

Eating a carb-based, 150-to200-calorie, low-fat snack in the late afternoon (when moods tend to be their lowest). Make it something with substance- try a satisfying instant oatmeal. A small sweet potato, whole-grain toast with a bit of jam, or a snack-size bag of pretzels are other healthy carb sources. Large amount of protein can interfere with serotonin production, so avoid eating protein-heavy foods for a few hours before your carb-rich snack.

2. RESIST BUFFETS.
People seem more willing to splurge on food during the holidays. We’re happy to tell you that you’re better off spending your hard-earned money elsewhere. Buffets can be breeding ground for germs, when you’ve got people snacking directly from serving dishes or double-dipping. Gross much. Just think of this way: You’ll definitely cut back on a lot of calories.

3. DRINK WATER.
You’ll win major fitness points for working out during the holidays, but beware: Exercising in air-conditioned gyms or working out at dawn can trick your whole system. You still sweat, but the dried air zaps perspiration away before you even notice. That can lead to dehydration.

Replace the fluids you’re losing. Weigh yourself before and after workout. For every pound you lose, drink 2 cups of fluid. Water and sports drinks are best bets, but caffeinated beverages hydrate just as well as noncaffeinated ones.

4. SLURP SOUP.
Your brain knows that eating raises your body temperature and warms you up, so it sends out signals encouraging you to eat. Keep your pantry stocked with low-calorie, high-density foods that fill you up faster.

Water is the biggest influence of calorie density, so when you eat fruits and vegetables and broth-based soups-things packed with water-you’ll feel more satisfied. Water rich foods like melon and mushrooms stay there longer. There’s a mental component too: Your brain takes note that a large bowl of soup looks like more food than a small doughnut, even if they contain equal calories.

5. BE FRIENDS WITH FAT.
Weather changes and blast-freeze airconditioning indoors lead to dry, flaky skin. While lotion is a great remedy, changing your diet can prevent parching in the first place. “Fat is a nutrient that protects all cells, including your skin cells”. If you consume too little fat, your skin becomes brittle. Add omega-3 fatty acids to your diet by eating fish like salmon a few times a week to keep skin soft.

Score your dose of vitamin E, by sancking on almonds, or pumpkin or sunflower seeds.

6. HAVE A TEA PARTY.
Green tea is essential in warding off various ailments, including diabetes, heart disease, lung and endometrial cancer. The drink’s power lies in its antioxidants known as catechins. This beverage lowers psychological distress by 20 percent if you drink 5 or more cups a day.

Breathing Exercises

Observe the way you breathe when doing strength exercises. Holding your breath too long at the difficult phase of the lift puts a lot of pressure in the chest area, preventing oxygen-rich blood to reach your brain, which results in nausea. To counter this, try to exhale slowly during the most difficult phase of the lift and inhale on the easy phase. Being hungry during a workout can also cause nausea so make sure that you eat at least two hours before your workout and keep yourself hydrated.

Mind Over Matter

Here are some healthy habots for neophyte fitness buffs like you:

* Avoid vending machines, fast-food joints and convenience stores for full-on meals.

* Work on individual plates and avoid "family style" dishes when eating out. Make portions look large by spreading them out on the plate.

* Plan your meals ahead and keep sports and exercise equipment in sight, like near the door or in your car.

* Eat more slowly and enjoy every bite of your food. Also, join group exercises for motivational exchanges with others.

* If you "slip", do not punish yourself, instead forget the crime and refocus. Ask your friends to remain neutral with their observations toward your eating and exercise habits.

* Reward yourself. Take naps to recharge, get a massage, or learn a new sport.

Here Are Some Diet Strategies

Diet Strategy Means:

* Drinking non-caloric beverages like sparkling water with a splash of citrus juice or water with added slices of lemon, lime, or cucumbers and mint.

* Eating veggies first, to fill up on fewer calories.

* Selecting a roasted veggie appetizer before dinner because it has fewer calories.

* Opting for a broth-based soup or veggie salad with low-calorie dressing before the main meal is served.

On A Diet This Holiday Season? Think Again

1. DON'T DEPRIVE YOURSELF.
Go ahead and have that scoop of ice cream, that heaping spoonful of rice, or that juicy slice of lechon baka. The key is to have everything in moderation, so eat only what you know you can easily burn off later and not a spoonful more. When you choose to sit in a corner and munch on nothing but green salad and water while everyone else is enjoying the other items on the menu, you will end up feeling resentful and may end up overeating later on to compensate for your
misery.

2. EAT A SNACK OR A SMALL MEAL BEFORE YOU LEAVE FOR A PARTY.
It takes 20 minutes for your brain to recognize that you’re full, so having a piece of fruit or a small sandwich before you leave for that big holiday get together will tide you over until you arrive—enough to keep you from gorging on all the fattening treats at the buffet table once you get to it.

3. BE MINDFUL OF HOW MUCH YOU EAT.
You may tend to focus on chatting and laughing during shared meals with family and friends, so much so that you forget to keep track of just how many slices of cake you’ve had. Before you know it, you’ll have eaten more than the usual. Try to avoid having long and involved conversations near the table to prevent yourself from automatically reaching for another cookie.

4. CHOOSE HEALTHIER ALTERNATIVES.
If available, drink unsweetened juices instead of iced teas or sodas, or choose flavored water instead of calorie-laden cocktails. Remember what health professionals say: don’t drink your calories. Pairing a soda with hearty Christmas treats like ham, creamy pastas, and sugary desserts is just a bad idea. And when heading for the buffet, choose leaner cuts of meat, and scrape the icing off the cakes to cut down on fat.

Enjoy The Holidays!

4 Ways to Handle Sweet Gifts

The holidays are a time for gift giving, and for many that translates to being on the receiving end of a tin of caramel-covered popcorn, a box of fudge, or a traditional fruitcake. If you already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings for more.
That's not to say you can't indulge a little.

It helps to have an action plan in place before the edible gifts start to arrive. Here are some pointers:

Share It: Find a festive serving platter, and bring any tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or bring the goodies into the office and share with your coworkers.

Swap It: Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.

Nip It in the Bud: If you can, plan a preemptive strike — drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!

Enjoy in Moderation: Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) — as long as the rest of your meals and snacks are diet friendly. If you continue to follow the plan — which includes regular exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.

Easy At Home Exercise

Do you feel like you can’t fit in exercise during the busy holiday season? Have you decided to wait until the New Year to hit the gym? If so, think again. Exercise is a great way to help you maintain your weight during the holiday season (and also helps to offset the occasional indulgence). To help you squeeze in a workout, we came up with some simple exercises you can do at home. Remember, every little bit of activity can boost your health and help burn calories!

* Interval walking. Bundle up and take a brisk 20-minute walk around your neighborhood (alternating periods of fast walking with slow) to take in the festive lights and decorations. Or if you’re hitting the mall for last-minute gifts, take a fast stroll around the perimeter before you leave.

* Stair climbing. If you live in a multilevel house, stairs are the most readily accessible exercise tool. Make it a point to climb up and down them an extra 5 times each day. You can also climb the stairs at the office during your lunch hour: Finish eating 10 minutes earlier and sneak in this quick mini-workout.

* Yoga. If you don't know any yoga exercises off the top of your head, pick up a video at your local rental store and do some yoga in front of the TV. Yoga not only calms you during these stressful times, it also improves strength, flexibility, and balance.

* Weight lifting. If you own a set of hand weights, you can easily do 2 to 3 sets of each of your favorite arm exercises. If you don't have hand weights at your disposal, cans of pumpkin, cranberry sauce, or chicken broth make great stand-ins.

* Off-the-couch crunches. Keep your abs in shape with this simple technique: Lie on the floor with your butt against the couch and your legs at a 90° angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform 2 to 3 sets of 15 or as many as you’re able.

source: southbeachdiet

Tips for Making the Most of Your Gym Membership

Here are some ways you can get the most out of your bucks:


1. USE YOUR MEMBERSHIP
Monthly fees can be a significant chunk of your disposable income, so going to the gym regularly is probably the best way to get some return on your investment.

2. GO DURING OFF-PEAK HOURS
Use this option if it fits your schedule. Off-peak hours mean less people in the gym so you won't waste time waiting to use machines which will, in turn, make working out a more pleasant experience.

3. GET THE RIGHT MEMBERSHIP PLAN
Assess what features of the gym you need and want. Find out which classes you can attend, and if you don’t want to go to the classes but just want to use the equipment, see if there’s a cheaper package. Usually, dropping some features--like special classes or physical trainers’ service--or lessening the frequency of visits make for a more affordable and practical membership. For example, a passport membership allowing you access to all branches of a gym may not be necessary if you only plan to frequent one particular branch.

On the other hand, if you travel a lot and still want to have the benefits of going to the gym, it might be just the thing you need. Which brings us to our next point.

4. UTILIZE THE INTERNATIONAL PRIVILEGES OF YOUR GYM
Some local gyms have branches in other countries or provinces. Find out about discounted rates or free entry to its international branches or partner gyms.

5. FREEZE YOUR MEMBERSHIP WHEN YOU GO ON HIATUS
Learn the policy on freezing your membership. This basically allows the club member to skip the monthly fee or at least enjoy a discount for a period wherein you foresee a short hiatus from visiting the gym.

6. TRY EVERYTHING OUT
Try each of the gym equipment. You’re entitled to! This way you get the chance to see how each of them works and what muscle group is targeted. Plus, this can prove to be a very entertaining project! Try all the dance and group classes to see which one you enjoy the most. All this can add variety to your work outs and can help you remain motivated.

7. USE THE OTHER FACILITIES
Switch up your fitness routine by making use of each of the gym facilities included in your membership package. Take advantage of the sauna, swimming pool, boxing ring, spa, and even the salon.

8. SIGN UP FOR FREEBIES
Gyms usually offer regular physical fitness assessments, health check-ups, consultations, and product sampling of health products exclusively for members.

9. GAIN SOME GYM BUDDIES
Make working out fun by having friends who can help support you in your fitness goals. So you can pass on the love to family and friends whom you want to invite into the world of health and fitness while they accompany you on your workout, grab those guest passes that come with your membership and pass them out. Who knows? They might just sign up, and you'll have a buddy for the duration.

10. PARTICIPATE IN EVENTS
Gyms often hold promos and contests like Biggest Loser-type programs, marathon aerobics and spinning contests, and referral programs. These are strategies to retain its members while recruiting new ones.

Listen To Your Body

Training too frequently and/or too hard can create a variety of symptoms and issues. Short-term symptoms can include constant fatigue, elevated resting heart rate, a decrease in the immune system, an increased risk of injury and non-healthy weight loss. Long-term problems can include auto-immune diseases, broken down m...uscle tissues, stress fractures in bones and decreased levels of natural hormones. Some studies have even shown that over-training for a prolonged period can result in a shorter lifespan!

source: everydayhealth

Creative and Cost-Free Ways to Staying Fit

Here are some pointers on how to stay in tip-top shape-without breaking the bank.

1. Get your shopping list out and hit the grocery! Going around pushing your cart and picking up and reaching up for an item on your list is good exercise. Consider it as a more laid-back form of cardio workout. Just remember to wear good walking shoes!

2.Tend to your garden. All that bending, walking, and watering can help you shed off some weight. Not only are you helping the environment, you’re giving yourself good exercise as well.

3. Ever wondered why some mommies are still hot mamas once they give birth? Imagine all that exercise you can get from following a toddler around! If you don’t have a kid yet, volunteer to baby sit your nephews and nieces once in a while.

4. Go jogging. Jogging is a very good form of cardio workout and it’s better if it’s done with a friend. But if none of your pals are available to jog with you, it’s a good time to update your iPod and create a killer jogging play list to accompany you on your quest to stay fit.

5. Conserve energy while keeping fit-try taking the train when going to work! You’re not only going to save cash by riding the train, you get to do some brisk walking while transferring to another station or walking to your office building! It’s eco-friendly too since you’ll help lessen CO2 emissions.

6. Join walk-a-thons or even volunteer for different groups organizing these walks for a cause. You’ll make a difference and at the same time, shed off some weight!

7. Catch up on household chores. Cleaning, fixing beds, sweeping, cooking, and washing the dishes and clothes can be a good exercise and makes you sweat in the process. Remember to reward yourself with a nice bath afterwards.

8. Go on a nature trip! Breathe in the fresh air and get some walking done!

9. If you want to go to the mall but don’t have the budget to buy anything (hey, it’s the recession anyway), remember that you can always window shop! Admit it, walking around a mall for hours on end can be a bit tiring-and a good cardio workout for you.

10. Eat out less. Preparing home-cooked meals and eating them together as a family not only ensures you’re eating healthy, but it’s also a good form of bonding as well.

Brown Bag Lunch

If you are used to eating out, you may face a learning curve as you experiment with brown bag options. As a general rule, you want to follow your calorie-counting guidelines and create a meal that will be filling. This requires the right mix of fiber, protein, fruits, and vegetables. For example, pack a chicken sandwich on multigrain bread with a small salad (with light or no dressing) and a piece of fruit or low-calorie yogurt.

Here are some ideas for healthy and filling brown bag lunches that will also save you money:

* Wrap up your leftovers. Try a slight modification to make last night’s dinner a fresh experience. For example, stuff leftover chili in a pita with some veggies and avocado slices for a new taste.

* Microwave a frozen meal. There’s a frozen lunch entrée to meet every diet and every budget. "A lot of these new microwave dinners are really, really nice and they are very controlled in calories.

* Pack a soup. Soup is filling and generally low in calories. In fact, if you eat soup before digging into your main lunch course, studies show you’re likely to eat 20 percent fewer calories.

* Focus on cost-saving foods. In general, packing a brown-bag lunch will save you money compared to eating out every day. If you are stretching your pennies, using beans, eggs, potatoes, and leftovers from whole chicken meals (rotisserie or baked at home) for truly low-calorie and budget-friendly meals.

* Brown-bag snacks as well. Create your own 100-calorie snacks to get you through the day. Making these yourself might require a food scale for careful measuring, but you’ll save a small fortune over prepackaged 100-calorie snacks and be more eco-friendly.

The Joy of Choosing

Salad for lunch again because it's all that's left in the fridge? You'll be less than satisfied when your mealtime options are limited.

When people got to choose a healthy snack, they felt just as satiated as if they'd indulged in a treat. Not so when they had no say in what they noshed on. Widen your menu of healthy eats so you're making a choice at every meal instead of chowing on the small grub every day.

Diet Myths Debunked

When you start searching for a proper diet plan, you'll encounter an astounding range of myths, rumors, and bad information regarding proper nutrition and the best ways to lose weight.


Diet Myths

* Quick weight loss is important for success. Forget quick-fix fad diets. You may lose pounds fast, but you'll pick them right back up when you drop the diet. In the meantime, you might have robbed your body of valuable nutrients and put a strain on your body from the rapid weight loss. Healthy weight loss is one to two pounds a week. What that says is you're changing behavior and it's not just a quick fix. It's supposed to come off gradually because you're making changes to your lifestyle."

* Skipping meals is good. The idea is, if I skip a meal, I'm eating less.But what really happens when you skip a meal is you end up eating more later on. It's better to have a healthy breakfast along with four or five small meals throughout the day.

* Eating late at night will cause me to be fat. Timing doesn't affect weight gain or loss. It's a matter of how many calories you consume during the day. If you need to eat a late dinner due to your schedule, as long as you don't eat excess calories, you should be fine."

* Eating salad for lunch will keep me thin. You need to have lean protein because, without the protein included with the greens, you're going to be hungry. If you're having a salad, toss a little lean meat and cheese in with the lettuce.

* Diets high in protein and low in carbohydrates are healthy. If most of your daily calories are from eggs, cheese, and meat, you're robbing your body of important vitamins and nutrients. A reduced-calorie plan focusing on eating the right amounts of carbohydrates, protein, and fat works just as well.


Food Myths

* Dairy makes you fat. Low-fat and fat-free dairy products are just as nutritious as whole-milk products, but they contain fewer calories. Milk, yogurt, and cheese also contain valuable nutrients such as protein and calcium.

* Carbohydrates are fattening. Many foods high in starch are also low in fat and calories. "Bread will not make you fat," Gans says. "High-fiber food can help you lose weight, but not if you eat too much or if you are putting a cream sauce on your pasta vs. veggies."

* Red meat is bad for you. Small amounts of lean meat in your diet deliver healthy nutrients such as protein, iron, and zinc. Just choose cuts that are lower in fat and trim off visible fat.

* Fast food should be completely avoided. You can enjoy fast food as part of a healthy diet — just order smart. Drink water or low-fat milk instead of soda. Order salads or grilled meats, rather than fried food. And ask for smaller amounts of such toppings as mayonnaise or salad dressing, which tend to be high in fats and calories.

To get a strong, healthy, and fit body for life, avoid the fads and forget the extremes. Making small changes gradually, and over the long haul, is the key to getting (and staying) on the right track with your weight.

Reasons Why Are You Hungry

Do you know that we eat more food than we need. Some of it can be blamed on habit, while other triggers have more to do with our body's hunger signals. Check out the list below to find out the most common overeating pitfalls and simple solutions for avoiding these traps.

1. You didn't get enough sleep last night.
Lack of rest stimulates two faux hunger triggers: energy deficiency, to which our natural reaction is to nourish our bodies, and appetite hormone confusion. When our bodies are drained, levels of leptin—a hormone produced by our fat cells that controls our appetite—decrease, while levels of gherlin—a hormone produced by our stomach that stimulates our appetite increase. Naturally, energizing foods such as fresh fruit, complex carbohydrates and lean proteins—throughout the day to help your body feel satisfied.

2. You're taking medication that causes hunger as a side effect.
If you felt ravenous the last time you were taking an antibiotic to tame an allergic reaction, joint inflammation, acne or a bad cold, the medicine may be to blame. Medication that contains mild steroidsramp up hunger big time. If you've already eaten a normal-size meal, ignore the drug-inflated hunger.

3. You're thirsty or dehydrated.
The symptoms of dehydration (sleepiness, low energy) closely mimic those of being overly hungry, which may lead you to think you need food to increase your energy level. When you're thirsty, your mouth becomes dry, a symptom that eating will temporarily relieve. Drink a tall glass of water or cup of herbal tea before eating and waiting for your body's hunger signals to adjust (about 10 minutes).

4. It's "mealtime."
Next time you sit down to eat, ask yourself: 'Am I really hungry?' If the answer is 'no,' either eat a smaller portion or put off the meal for an hour.

5. You just worked out.
We are conditioned to feed ourselves after exercising. And, after a particularly strenuous exercise session like a spinning class or interval-training workout, we tend to feel ravenous. But that doesn't mean your body needs extra calories. You body only needs a specific kind of nourishment.

6. You smell or see food.
We tend to eat with our senses more than our stomachs. When we smell or see food—even if it's in a photo, advertisement or TV show—our mouths water, which stimulates our appetite.

7. You're stressed out.
Studies have shown that when people recognize they're stressed, they are more likely to turn to high-fat, salty or sugary foods. Your body's chemical reaction to stress could also cause hunger pangs. Increased levels of the stress hormones cortisol and insulin may be associated with triggering appetite.

Eat Green and Stay Healthy

Include these 10 nutritional powerhouses in your diet:

Beet greens
Bok choy
Brussels sprouts
Collard greensKale
Mustard greens
Romaine and red-leaf lettuce
SpinachSwiss chard
Turnip greens

It is recommended to consume at least 3 cups of dark-green vegetables per week. The good news: All vegetables contribute to a healthy eating plan. So eat a wide variety — both green and otherwise — throughout the week, and you'll take a big step toward providing your body with the nutrients it needs.

Healthy Snacks: Figs

Why Eat Them?
* Fibre rich for healthy digestion
* Contain natural sugars to help balance blood sugar levels to prevent cravings
* Good source of non dairy calcium- 100g of fig is equal to 250mg of calcium – and
magnesium, required for nerve and muscle function
* Good source of iron, important for producing red blood cells


How To Eat/Use Them
* Great snacking for
* Add chopped or sliced figs to cereals, porridge, yoghurt or smoothies
* Mix with other dried fruit, nuts and seeds to create a healthy snack