Dec 22

Eat Your Water

Summertime heat and playing outdoors increases your bodies need for water. It can be hard to get your 8-12 glasses a day, especially if you don’t like the taste of your water or you’d rather reach for your soda.  Here are some fun ways to add more H2O to your diet.

 If you don’t like to drink plain water, eating more watery foods is a good strategy. During the  summer eat foods like melons, plums, and peaches to help increase your water intake.

Freeze 100% fruit juice and bits of real fruit in ice cube trays and add them to water.

If you’re trying to drink more, consider upping your water intake gradually.  Try increasing one cup at a time to allow your body to adjust. Otherwise you may feel waterlogged and will be running to the bathroom every 15 minutes.

Dec 22

Activities and Calories Burned

Find an Exercise Program That Works For You!

Everybody has exercising preferences, but how effective are they, and will you really get results.

Next to each activity is the estimated calories you will burn every 30 minutes. Remember to increase gradually, and make your fitness routines fun and enjoyable!

Basketball: 366.0 cal

Bicycling: 273.0 cal

Boxing: 366.0 cal

Cross-Country Skiing: 379.0 cal

Downhill Skiing:295.0 cal

Field Hockey: 356.0 cal

Free Weights: 227.0 cal

Heavy Gardening: 333.0 cal

Hiking: 322.0 cal

Ice Skating: 308.0 cal

Ice/Roller Hockey: 424.0 cal

Kayaking: 273.0 cal

Lacrosse: 356.0 cal

Martial Arts: 519.0 cal

Mountain Biking: 450.0 cal

Racquetball: 471.0 cal

Raking Leaves: 143.0 cal

Rock Climbing: 422.0 cal

Rowing: 339.0 cal

Rugby: 349.0 cal

Scuba Diving: 451.0 cal

Snowboarding: 260.0 cal

Snowshoeing: 441.0 cal

Soccer: 363.0 cal

Stacking Wood: 233.0 cal

Surfing/Body Boarding: 215.0 cal

Swimming: 414.0 cal

Tennis: 289.0 cal

Volleyball: 133.0 cal

Water Aerobics: 165.0 cal

Water Polo: 373.0 cal

Dec 22

10 Ways to Make You Look and Feel Better


Ten Ways to Make You Look and Feel Better!

  1.  Make up your mind. Decide you are going to change. Partial commitment will yield partial results. Consistency is the key.
  2. Think before you eat. Assess what you are considering to eat. Ask yourself, “Will eating this get me closer to my goal?” If not, make a better choice.
  3. Eating for pleasure is distinctly a human experience. Choose foods on nutritional value not simply taste.
  4. Food choices are a habit. Replace poor choices with good ones, and it will become a new habit. It is simple, bad food make you feel bad, and healthy food make you feel good.
  5. Do not buy junk food. Similar to #4, omitting these foods at home will make a huge difference. If they are not around you won’t eat them.
  6. DO NOT SKIP MEALS! The key is to keep you body’s metabolism burning all day. Food is your fuel. Skipping meals will lead to a decline in your metabolism.
  7. Listen to your body. When you are hungry eat. Stop when you are comfortable, not when you are stuffed.
  8. Be honest with yourself. Half a cookie still contains calories. Little bites throughout the day add up to a meal. Everything counts, so count it!
  9. Weigh and measure food for a week. This may be inconvenient, but can be very valuable in educating oneself about nutrition. ( Here is a food scale that I like )
  10. You have to move. Incorporate more movement into your daily routine. Park further away at work or at the store. Use the stairs, or start to exercise. Do not take the path of least resistance. It will pay off. And remember, BE CONSISTENT!
Dec 22

7 Ways to Win the Desk Diet

7 Ways to Win the Desk Diet


This can be a big problem for many individuals.  Proper nutrition is key in losing or maintain­ing weight with a sedentary, working lifestyle.  Weight control is a simple equation in nutrition terms.  Calories in = Calories out.  If calories in is greater than calories out you will gain weight, and vice versa.  Here are some simple suggestions to help win the desk diet battle.

Snack wisely.  A lot of individuals tend to snack while working on the computer or watching television.  If you are one of those people, keep healthy snacks available at all times.

Drink Up.  Keep water at your desk.  Water quells the appetite, and it is healthy for you. ( Here is the water bottle that I keep at my desk )

Plan Lunch.  Do not skip meals.  Cravings tend to creep up on us when we forget to eat regular meals.

Move.  Moving at least 10-15 minutes per day at an elevated heart rate is a great start.  Use the stairs, park at the far end of parking lots, or walk to lunch.  The key to moving is to move, start today!

Exercise dur­ing off hours.  If you live close to work, try walking or riding a bike.  Exercise at home or a fitness club in the morning or just after work. ( Consider TRX Suspension Training at Home, Click here to check it out )

Find help with friends.  Everyone has heard that “ Two Heads Are Better Than One.”  This saying goes for exercising as well.  Fitness can be a lot of fun when you involve others around you.  Get a coworker active or take your spouse or children to the gym with you.

Use Your Tools.  This means to be creative.  Trade in your work chair for a fitness ball.  This will do wonders for your posture.  We cannot carry a treadmill or weights around with us to use anytime, so give yourself options.  Research exercising tips while on your computer, plan your meals each day, get encouragement from those you work with and your family.  Most importantly, make a com­mitment.  Changing your lifestyle is not easy, but living a high energy lifestyle is worth all the work.  Do not forget to reward yourself.  Good luck, remember to have fun and enjoy life.

Dec 22


get gorgeous calves

Your calves energize everything you do with your
legs. They help power your moves when walking,
running, biking and climbing stairs for starters. But
when it comes to lower body workouts these
muscles are the most bypassed, especially by
women. So next time you are at the gym, don’t stop
at your thighs. Choose moves that are key to great
looking, shapelier legs.

Rising up onto your toes works part of the calves, but it won’t guarantee
you get the job done. Performing moves with bent knees only or on a flat
surface will shortchange your sculpting benefits. Opt for moves that work
the calves through their full range of motion and do them with bent and
straight knees to better target your calve muscles.
For great results try this :

  1. Stand on the edge of a step or on a foam roller and center your belly
    button over the top to maintain your balance.
  2. Hold a 20 to 30 pound barbell in both hands, palms facing forward, and
    stand with feet shoulder width apart. Your grip should be slightly wider
    than your legs.
  3. Squat down until bar rest on thighs, just above the knees. Pull abs in and
    keep chest high and shoulders back and down. Drop heels to toward the
  4. Keep upper body and hips still as you rise up onto your toes.
  5. Slowly lower heels toward floor and repeat. Do 8 to 12 reps.
Dec 22


According to a study done by the Surgeon General’s Office most people underestimate their daily calcium needs by at least half! Since calcium is vital for bone health and essential for the heart, muscles, and nerves to function properly, you owe it to your body to make sure your calcium intake is sufficient.

How much calcium do you need?

 Our bodies are all unique and so are our individual calcium needs.  As we age or face life changes (such as pregnancy) our needs will also change.   Here is a general list of recommended daily intakes according to age.

1-3 yrs   500mg
4-8yrs   800 mg
Teens 9-18     1300mg
Adults 19-50    1000mg
Adults 51-70   1200mg
Pregnant: < 18     1300 mg
Pregnant:19+     1000 mg
Women 50+   1500 mg (Not on estrogen)

How much calcium are you currently getting?

That depends on how many calcium rich foods are in your diet.  Dairy products are obviously the most significant source of calcium.  Many other foods, such as juices and breads, are now enriched with calcium.  Here is an easy exercise to determine how many milligrams of calcium you are getting from your foods.  Look at the Nutrition Facts section of the food label.  You’ll find the calcium % on the bot­tom half of the Nutrion Facts. Since the Calcium % is based on 1,000 mg a day, just add a ‘0’  to the end of the percentage value.  For example, if a label shows calcium 30%, then there are 300 mg of cal­cium per serving.

Have you ever heard of a calcium calculator?

For a fun way to get a comprehensive estimate of your personal daily calcium intake visit  (the word ‘calculator’ really is mispelled as ‘calculator’).  You will be able to preview a long list of calcium rich foods, estimate how often you eat these foods, and then the ‘calculator’ will estimate your daily calcium intake.  Happy Calculating!

Dec 22

Butter v Margarine

“So which is better for me…

Butter or Margarine?”

This is one of the most frequent questions nutritionists get asked!  And it’s  no wonder with all the conflicting reports out there.  We all know that both are forms of fat and so both should be used sparingly, but which is the better choice for the occasional compliment to cooking or as a savory spread? Let’s take a closer look at both forms of flavor!


The two biggest troubles with butter are its saturated fat content and the presence of dietary cholesterol.  Saturated fats increase your “bad” cholesterol (LDL) and increases your risk for heart disease.  A healthy range for saturated fat is 10-15 grams a day.  Just one tablespoon of butter contains over 7 grams of saturated fat! Cholesterol is found only in animal based products, so you won’t find it in plant-based foods (such as marga­rine). A healthy person should consume no more than 200 milligrams of cholesterol per day.  There are 33 milligrams of cholesterol in one Tablespoon of butter.


The controversy with margarine lies with its level of trans fat which is largely a man-made fat.  Trans fats have been shown to increase LDL cholesterol similarly to satu­rated fats and they tend to lower “healthy”

Cholesterol when eaten in large amounts. Trans fats also tend to make our blood platelets stickier.  One Tablespoon of stick margarine containes 3 grams of trans fat and two grams of saturated fat.

Nutrition is not an exact science because researchers are discovering new things about the human body all the time.  But the basic recommendation right now is that margarine is the better choice.  Although margarine contains more trans fats than butter, when you look at the overall fat level, margarine comes out ahead. (butter contains 7.5 grams of trans + saturated fats per serving as compared to 4.7 for stick margarines and 3.0 for tub margarines.)  Switch to tub or liquid margarine.  Also look for spreads that claim “trans fat free or zero-trans fat”.  This means that the margarine contains less than 0.5 grams of trans fats per serving.  Some great brands are  I Can’t believe It’s not Butter  spray or soft Shedd’s Spread Country Crock with Yogurt.  Ask your doctor for other recommendations according to your health needs.

Dec 22



Breathe your way to fitness using proper breathing techniques.

Oxygen is essential to the muscle’s ability to function correctly.  With adequate oxygen the muscles can extract all the energy they need from sugar in the blood.  Using up these carbohydrates is what allows you to keep on exercising.  By breathing correctly you will bring adequate oxygen to the muscles and your workout will be much more successful.

 Key points on breathing.

  1. Breathing supplies oxygen to the muscles to aid in muscle contraction.
  2. Exhale as you begin the movement which is typically the lifting motion and then inhale on the return movement which is usually the lowering.
  3. Breathe naturally and never hold your breath.

 Practice proper breathing BEFORE working out.

  • Sit straight in a firm chair with your fingertips gently resting on your stomach.
  • Inhale deeply through your nostrils. Feel your abdomen expand. Your diaphragm and chest should rise as your lungs expand with air.
  • Once your lungs are filled with air, exhale deeply by relaxing your chest and diaphragm, and pulling your stomach toward your spine.
  • Repeat the pattern, noticing how the air moves in and out of your body.
Dec 22

Eat Your Breakfast

Eat your Breakfast!

The so-called most important meal of the day is also the most skipped meal of the day.  Is that such a dietary crime?  Yes!  Your mother knew what she was doing when she nagged you to eat your breakfast.  Here are some of the reasons why!

  1. Eating breakfast will make you smarter.  Study after study has shown that eating breakfast improves concentration in both kids and adults.  That doesn’t make everyone ready to perform brain surgery, but a healthy breakfast will increase mental performance.
  2. Eating a healthy breakfast will help you meet your fitness goals.  People who skip breakfast tend to not be as successful with weight management as those who regularly eat a morning meal.  The false thinking is that skipping breakfast will save calories. Skipping meals leads to gorging later and overcompensating for the missed meal.  Eating breakfast will also help jump start a more revved-up metabolism.
  3. Make time to eat breakfast.  Not having enough time to eat in the rushed morning hours is the biggest reason people give for skipping Breakfast.  Breakfast doesn’t need to be time consuming or complicated.  Try grabbing some of these healthy food items that don’t require a huge hunk of time to eat; a piece of low-fat cheese and some fruit, left-over chicken wrapped in a piece of lettuce, or a bowl of whole grain cereal or toast.
  4. Not hungry in the morning?  You should be.  Many people don’t feel hungry in the morning because they eat too much, too late in the evening.  To fix this cut back on portions at dinner time and abstain from night-time snacking.
Dec 22

Boost Metabolism

Facing the next bigger size of cute jeans at your favorite store?

It may be that your body needs a metabolism boost.

One of the easiest ways to do this is to determine your daily caloric needs. To rev up your fat-burning engine, you don’t want to burden your system with too much or  too little food.

 Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Caloric level is determined by taking into account your age, sex, height, weight, lean body mass and activity level.

Use this quick formula to give you an idea of how many calories you should need on a daily basis.  You may want to consult with a nutritionist for individual needs. Multiply your body weight by 11. For example, a 150-pound woman on average would need to consume 1,650 calories per day to lose weight. If you’re very active, you can multiply your weight by 12.