YoLadies | Ask April about Health & Wellness

Vitamin D, Calcium, and Stress Fractures

2010-08-25T19:34:42Z

Stress fractures are common ailments suffered by individuals. Typically they are also referred to as an overuse injury. A stress fracture is usually found in the lower extremities such as the ankle and the foot. The fracture is a very hairline break in the bone or bones in these areas. I was recently diagnosed with a stress fracture in the 4th metatarsal of the foot three days before my 32nd birthday...and let me tell you a stress fracture is no birthday celebration!

Stress fractures can be caused by bad shoes, to much activity, activities you are not used to doing such as running, and a decrease in bone density. I feel mine was caused by a combination of a new pair of poorly constructed shoes and to much activity. The doctor did reccomend getting some blood work done to test my Vitamin D levels. He discussed the issues of aging and bone softening. I was like...oh hell no this can't be true!

The truth of the matter is that all of us need to be aware of osteoporosis and the lack of Vit D & Calcium in our diets. See below some details on Calcium & Vitamin D from the National Osteoporosis Foundation.
Vitamin D: The National Osteoporosis Foundation (NOF) recommends that adults under 50 get 400-800 International Units (IU) of vitamin D daily, and that adults 50 and over get 800-1,000 IU of vitamin D daily. Some people may need more. There are two types of vitamin D supplements. They are vitamin D3 and vitamin D2. Previous research suggested that vitamin D3 was a better choice than vitamin D2. However, more recent studies show that vitamin D3 and vitamin D2 are equally good for bone health. Vitamin D3 is also called cholecalciferol. Vitamin D2 is also called ergocalciferol.

Very high amounts of vitamin D can be harmful and may result in kidney stones and other kidney problems. Some kidney problems can cause bone loss. Experts disagree on the safe upper limit for vitamin D. In the past, experts said that people should not get more than 2,000 IU of vitamin D a day. Because of recent studies, some experts now say that a much higher amount is safe. It is difficult to get too much vitamin D unless a person is taking a prescription dose of the vitamin. In that case, healthcare providers can easily monitor a person's vitamin D level with a blood test.

Calcium: According to the National Osteoporosis Foundation (NOF), adults under age 50 need a total of 1,000 mg of calcium from all sources every day. Adults 50 and older need a total of 1,200 mg of calcium from all sources every day. Food remains the best source of calcium. Calcium supplements should only be used when adequate dietary intake cannot be achieved. Getting too much calcium from supplements may increase the risk of kidney stones and other health problems. According to most experts, the safe upper limit for total daily calcium intake from all sources is 2,000 - 2,500 mg. If you are unable to get enough calcium from your diet and have concerns about taking calcium supplements, you should discuss these concerns with your healthcare provider. www.nof.org

Heat & Hydration: Helpful Hints to Keep You Safe this Summer!

2010-07-02T19:10:13Z

Heat & Hydration go hand in hand. As summer reaches some of its hottest days it is so important to be aware of your hydration levels. Many of us will be working and playing in the heat this summer and water might be the last thing on your list. As most of you know it is very easy to become dehydrated in the heat due to intense/profuse sweating. As our body sweats it acts as our thermostat to cool our bodies. Replensihing your H2O will help to keep you from developing Heat Cramps, Heat Exhaustion, or a Heat Stroke. It is recommended that you drink 16-32 oz. of water for every hour you are in the heat. It is also important to leave out caffeinated beverages and sugary drinks as they can cause body water loss.

Learn More on Heat Related Illness below:

Heat Stroke: Heat stroke occurs when the body is unable to regulate its temperature. The body's temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Body temperature may rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided.
Recognizing Heat Stroke

Warning signs of heat stroke vary but may include the following:

* An extremely high body temperature (above 103°F, orally)
* Red, hot, and dry skin (no sweating)
* Rapid, strong pulse
* Throbbing headache
* Dizziness
* Nausea
* Confusion
* Unconsciousness

What to Do: If you see any of these signs, you may be dealing with a life-threatening emergency. Have someone call for immediate medical assistance while you begin cooling the victim. Do the following:

* Get the victim to a shady area.
* Cool the victim rapidly using whatever methods you can. For example, immerse the victim in a tub of cool water; place the person in a cool shower; spray the victim with cool water from a garden hose; sponge the person with cool water; or if the humidity is low, wrap the victim in a cool, wet sheet and fan him or her vigorously.
* Monitor body temperature, and continue cooling efforts until the body temperature drops to 101-102°F.
* If emergency medical personnel are delayed, call the hospital emergency room for further instructions.
* Do not give the victim fluids to drink.
* Get medical assistance as soon as possible.

Sometimes a victim's muscles will begin to twitch uncontrollably as a result of heat stroke. If this happens, keep the victim from injuring himself, but do not place any object in the mouth and do not give fluids. If there is vomiting, make sure the airway remains open by turning the victim on his or her side.

Heat Exhaustion: Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. It is the body's response to an excessive loss of the water and salt contained in sweat. Those most prone to heat exhaustion are elderly people, people with high blood pressure, and people working or exercising in a hot environment.

Recognizing Heat Exhaustion: Warning signs of heat exhaustion include the following:

* Heavy sweating
* Paleness
* Muscle cramps
* Tiredness
* Weakness
* Dizziness
* Headache
* Nausea or vomiting
* Fainting

The skin may be cool and moist. The victim's pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke. Seek medical attention immediately if any of the following occurs:

* Symptoms are severe
* The victim has heart problems or high blood pressure

Otherwise, help the victim to cool off, and seek medical attention if symptoms worsen or last longer than 1 hour.
What to Do

Cooling measures that may be effective include the following:

* Cool, nonalcoholic beverages
* Rest
* Cool shower, bath, or sponge bath
* An air-conditioned environment
* Lightweight clothing

Heat Cramps: Heat cramps usually affect people who sweat a lot during strenuous activity. This sweating depletes the body's salt and moisture. The low salt level in the muscles may be the cause of heat cramps. Heat cramps may also be a symptom of heat exhaustion.
Recognizing Heat Cramps

Heat cramps are muscle pains or spasms--usually in the abdomen, arms, or legs--that may occur in association with strenuous activity. If you have heart problems or are on a low-sodium diet, get medical attention for heat cramps.
What to Do

If medical attention is not necessary, take these steps:

* Stop all activity, and sit quietly in a cool place.
* Drink clear juice or a sports beverage.
* Do not return to strenuous activity for a few hours after the cramps subside, because further exertion may lead to heat exhaustion or heat stroke.
* Seek medical attention for heat cramps if they do not subside in 1 hour.

Source: Centers for Disease Control http://emergency.cdc.gov/disasters/extremeheat/heat_guide.asp

Hula Hooping...What the Hoop?

2010-06-24T20:01:39Z

Hula Hooping as you know has been around for years. It was once the hip gyrating, booty shaking rage of the baby boomer generation. It has continued to be one of the classic toys/inventions that has held its popularity through out the years. I think everyone has had at least one hula hoop in their lifetime. If you have never hooped your fanny off, I think you totally missed the boat and you must add it to your bucket list of things to do before you die. I would guarantee 10 out of 10 times it will put that Smile right back on your face and trim up that mid-section to boot!

There is a new sport with hula hooping called hoop dance. It is primarily used for fun, fitness, mental clarity, and improving core strength. You get to listen to all types of groovy music and hoop away. It is so awesome that everyone should go buy a hula hoop and shall we say "Get their Hoop On!" The hoops are slightly weighted and are larger than the average hoop. To make it even better you can decorate your hoop in all kinds of funky colored tapes & stickers. The fancy tape has been especially designed just for hoops. There are DVD's and even classes to learn hoop danicng and hooping for fitness.

Oh my lordy, I think I have found my calling. My husband thinks I have lost my mind because all I can think about is hooping and buying my own hoop. I dream about decorating and hooping to my hearts content. I love hooping so much that I have been hooping it up at my local gym. Yes beleive it, they have hoops there for fitness for all of the members to use.

I recently went to Telluride, Colorado for the Telluride Bluegrass Festival and I was lucky enough to get to see Betty Hoops her self. She is a famous hooper that is amazing at her hoop dancing. Believe this, she even holds a world record in the Guiness Book of World Records. Go check out her website at www.BettyHoops.com. Maybe we will be lucky enough to get her as one of our featured ladies on YoLadies.com. Soon enough once my bank account recovers from a long stint in Colorado, I will have my very own hoop with funky tape!

Now Go Get Your Hoop On!

In Health,
April

Healthy Summer Salads...Oh My...!!!

2010-06-15T03:46:26Z

Summer is the time to get creative in the kitchen. Healthy summer salads are the yummiest & easiest to put together for dinner or summer picnics! See below for 2 great recipes from Aunt Apple's Kitchen!

Okie Bruschetta:

5-6 Fresh Tomatoes Diced (I prefer Roma's because they remain firm after chilling)
4-5 Cloves of Garlic (or more to your liking)
2 Handfuls of Fresh Basil Chopped Finely (Leaves Only)
2-3 Shakes Dried Basil
2-3 Shakes of Garlic Powder
2-3 Turns of a Sea Salt Grinder
2-3 Dashes of Balsamic Vinegar
2-3 Tablespoons of Extra Virgin Olive Oil

Combine all ingredients and stir. Place in refrigerator for 10-20 minutes before serving. Serve on water crackers & top with Feta Cheese for Extra Ooompf! You can also serve on toasted bread rounds as well. If you need the easy way out serve it up in a bowl with feta and crackers of your choice on the side. Voila...It is a beautiful dish and your guests will be so happy they will have seconds & thirds...I promise!

Veggie D-Lite:

1 White Onion Thinly Sliced ( It will look like thinly sliced lunch meat.)
1 Cucumber Thinly Sliced
1-2 Carrots Thinly Sliced
1-2 Tomatoes Diced (Preferably Roma's)
1 Jalapeno (Remove Seeds & White Spines inside..FYI This helps to remove the heat.)
1 Avocado
1 Packet of Italian Salad Dressing Seasoning
Aprox 1-2 cups of White Vinegar
Aprox 1/4 Cup of Olive Oil

Mix All Veggies in a Bowl...I follow the directions of the salad dressing mix packet but add more vinegar than olive oil to decrease the fat content. Pour Dressing over veggies and allow to chill for 10-15 minutes. Top with Avocado before serving. Volia... You will have a fresh zesty summer salad all of your geusts will love! It is a great way to stack up your veggie servings for the day!

Organophosphates??? ADD/ADHD/AUTISM??? Is there a link....

2010-05-18T21:15:43Z

A recent medical study has been in the news regarding a link between pesticides and attention deficit/hyperactive disorder in children. The study is primarily honing in on the relationship of organophosphate levels in children with add/adhd. Studies have also been done on organophosphate levels in children with autism. Organophosphates are defined as a chemical substance that is widely used as insecticide and in household cleaners. According to emedicine.com, over 25,000 brands of pesticides are available in the United States, and their use is monitored by the Environmental Protection Agency (EPA).

It is alarming to think that there are so many brands of pesticides controlled by the EPA. It is even scarier that food producers use these products on fresh fruit & veggie crops. Multiple studies have been done regarding the relationship between organophosphates and their behavioral effect in humans when consumed. To me it isn't rocket science that these pesticides could potentially be harmful to the human body. Although, you know what they say about opinions...they are like ears everyone has at least two. HAHA...

The true whistle blower on this issue will be the sound scientific evidence provided in the study that will be published in the June 2010 issue of Pediatrics. In America, we are seeing astounding numbers of autism, add, and adhd. It has to be linked to somthing. Current statistics state that the chance of having an autistic child is 1 in 150. Autism is more prevalent in boys affecting nearly 1 in every 70. You have to ask yourself what are we doing now that is different from years past in our society? What is causing this to occur so frequently in children? I can tell you this...food production has changed, chemicals have changed, consumption has changed, and our environment has changed.

Links for more info on Organophosphates and their effect on the body:
http://emedicine.medscape.com/article/1175139-overview
http://www.nature.com/mp/journal/v10/n11/abs/4001714a.html
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)09914-2/fulltext
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1867968/
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Juicing: An Easy Way to get your 5-A-Day!

2010-05-10T14:21:45Z

Juicing is an excellent way to get your recommend 5-A-Day servings of fruits & veggies. My husband and I got a Breville Juicer for a Christmas present from his folks and we absolutely love it. We started out by going to the store and getting everything under the sun to juice. It was pretty much trial and error for us until we found the concoctions we like. We have a hard time getting all of our fruits and veggies due to our busy schedules. Juicing is so easy and I swear you feel better afterwards.

The juice of the fruits and veggies are loaded with vitamins, minerals, enzymes, and cancer fighting antioxidants. Research has found that your body is able to absorb more of the nutrients of fruits and veggies via juice vs. eating them. When we eat fruits and veggies alot of the nutrients are lost through the digestive process. Not only does the juice taste great and does great things for your body, it looks absolutely beautiful. The juice seems to glow with rich life invigorating energy. I always imagine that the glow of the juice is radiating through my body and into every cell as I drink it!

Juicing should be a part of everyone's diet due to the lack of nutrients we receive through our food sources. Many diets in America rely heavily on processed foods which are low in life sustaining nutrients. Conventionally grown fruits and veggies have been proven to be lower in vitamins and minerals vs. their organic counterparts. Conventional fruits and veggies can be less nutritious due to repetitive planting on the same land which leads to soil depletion and poor nutrient quality in the crops that are produced. It is best to go Organic when you can! Juicing can be used for many things ranging from cancer treatment, constipation, poor eyesight, energy levels, detoxification, water retention, weight loss, and to improve complexions!

Homemade juice is so yummy and it is practically fat-free, sodium free, cholesterol free, and very low in calories. You can juice anything from berries to garlic to greens! See below for some wonderful Juicing Recipes from Aunt Apple's Kitchen!

Aunt Apple's Veggie Explosion

3-4 Tomatos
5-6 Stalks of Celery
1 Cucumber
1 Handful of Spinach
2-3 cloves of Garlic
1 Green Bell Pepper
3 Carrots
1/2 of a Peeled Lemon

Aunt Apple's Orange Ginger Fruity

2 Oranges
1 Large Apple
2-3 Handfuls of Baby Carrots
3 Green Onions
1/2 of a Peeled Lemon
1 Piece of Ginger the Size of a Nickel

In Health,

Aunt Apple

Walk to Your Health!

2010-04-27T01:57:32Z

In today's hectic and busy world many people are stressed beyond belief! It may be the kids driving you nuts, a company making cut-backs, or a failing marriage. How do you COPE? It is very tempting after a stressful day to have a drink or eat something that is not healthy for us. I am challenging all of you to Walk to Your Health instead of making a Cheers at the end of the day to the crappiest day on the planet with a big old cheeseburger or a big fat 500 plus calorie Margarita! The healthy answer is below so read on......

I recently met a therapist who was in practice for over 40 years before retiring a few months ago. He counsels folks who are dealing with some type of stressor in their lives. He mentioned that there have been a few studies done on individuals experiencing or who have experienced a traumatic or life changing event and their ability to bounce back faster when participating in REGULAR AEROBIC ACTIVITY. The researchers found that individuals who participated in only behavioral counseling were less likely to bounce back compared to the group who added 30 minutes of AEROBIC EXERCISE on a daily basis. Exercise has been proven to be one of the best medicines in the world! Many therapists these days recommend to their patients to buy a pair of walking shoes and get moving.

Exercise & laughing release the same endorphins in the body as Sex & Chocolate!! Very funny but, very true. There are so many negative ways to cope with stressors in our lives. It is up to you as an individual to choose a healthy vice that will get you back on track & feeling like a million bucks! I hope that regardless of what you are experiencing in your life be it positive or negative that you will get at least 30 minutes of AEROBIC EXERCISE everyday from here on out!

Stick with it and write in to www.yoladies.com and tell us how you feel!

In Health,

Aunt Apple
A.K.A April

Tis the Season for Local Farmers Markets!

2010-04-21T16:07:48Z

To all of you who love to eat healthy or want to save some sweet mulah on produce, finding a local Farmers Market may be the Answer to your Prayers! It is the season for Farmers Markets galore no matter where you live. I dropped into one yesterday and was able to buy some strawberry plants for my first strawberry patch for $5. The owner of the stand was an elderly gent probably close to 90. He was so proud to sell me his plants and I was pleased to buy them. There is nothing better than buying somthing from someone & taking the time to hear the story behind its making.

He told me how his Strawberries were the best and the plants will yield fruit upwards to the Fall. He said in his very frail voice, "you wouldn't believe that my family took a picture of me last Thanksgiving holding a whole handful of strawberries off of my plants, you won't be disappointed." I love Farmer's Markets because you get to meet the hands that grew your food or plants. The vendors are Salt of the Earth folk that you can't help but love. I get a warm feeling when I go to them and I think how great is this!!! They had Bluegrass playing yesterday, there was morning dew glistening on the grass, and sweet mountain air to breathe. It was absolutely what I needed for my sanity. Funny how things work out. Synchronicity, There are No Accidents! I suggest you seek out a Farmers Market near you or now that you read this a Farmers Market will probably find you.

In Health,

April

Healthy Home Gardens...

2010-04-05T02:27:19Z

It is that season again! Time to get those Gardens up & going. Home gardens are so easy to do whether you want to plant in containers, raised beds, or the ground. I have found there is so much excitement and accomplishment in growing your own food. Not to mention it saves on the amount of fresh foods you have to buy at the super market. I would say the ultimo is for your health! Not only is the food so fresh, it is clean! By clean, I mean you know exactly what you put on that food before it hits your mouth. I am very weird about pesticides, so I grow an Organic Garden every year.

All remedies in my garden are natural, be it for fertilization or for getting rid of those pesky critters. The bounty is simply up to your wishes and what you will eat. I love to plant an abundance of herbs because they are so yummy to put in salads, sauces, or even your own herb butter! I also use herbal concoctions to ward off unwanted pests like aphids. I am looking forward to the Bountiful Season of my Organic Garden! I hope to share my abundance with family and friends to make it that much more enjoyable. Thank you Mother Earth...

Aunt Apple's BackYard Organics for 2010
Green Beans
Yellow Squash
Zucchini
Red Onion
Bell Peppers
Banana Peppers
Jalapeno Peppers
Cucumbers
Leaf Lettuce (Multiple Varieties)
Arugula
Spinach
Okra
Lavender
Basil
Marjoram
Thyme
Sage
Lemon Verbena
Mint
Dill
Cilantro
Lemon Balm

If you have questions about starting a BackYard Garden...Post your question in the comment section and I would love to help you out!

Love,

Aunt Apple of Aunt Apple's BackYard Organics!

Pilates...The new/old thing to do!

2010-03-28T14:12:59Z

I am sure all of you have heard the word Pilates. It has become the new rage for people from the rich & famous, athletes, and your average Joe. What is all the hype about so many people ask? Also, what is the difference between YOGA & Pilates? Yoga is an ancient philosophy that has been in existence for over 3,000 years and includes postures, deep stretching, & meditation for a total mind body experience. Yoga is known for helping to eliminate the body of stress & toxins making for an overall healthier well-being.

Pilates was created in the early 20th century by a gentleman named Joseph Pilates. It was originally used for individuals who were sick or had physical ailments. It was developed primarily for rehabilitative purposes. It slowly became a system that was used in the Dance World to help lengthen and strengthen the muscles of the dancers. Many people have found wonderful results with posture, balance, control, and a strengthening effect within the core muscles. The core muscles include the abdominal, back, pelvic, and gluteus muscles. As core muscles become stronger they will assist in protecting the spine and over time can lead to proper spinal alignment. It has proven to be a very effective and systematic approach and has now become widely used among athletes, dancers, adults, and even small children.

The benefits of Pilates include:
1. Improves Posture
2. Increases Balance & Control
3. Corrects Muscle Imbalances
4. Strengthens Core Muscles
5. Develops Mental Focus
6. Incorporates proper breathing techniques with movement
7. Mind Body Connection
8. Stress Reduction
9. Increased Flexibility
10. Increased Circulation

Many different exercises make up the Pilates line up. The idea is not to do as many repetitions as you can. Typically when people do multiple repetitions their form begins to suffer and there will be little to no benefit for the participant. Pilates exercises are to be done slow and controlled lending precision to each movement and synchronizing your breathe to the movements. It is amazing how much difference this can make in the strength and control of your body. With Pilates you are working many muscles in unison which means that you will not be isolating muscle groups through exercises such as a bicep curl. An exercise like bicep curls is strengthening only the muscles that make up the bicep.

Many people can develop imbalances in the muscle groups of the body from poor weight lifting technique, sitting at a desk for multiple hours in the day, or simply carrying a child on the same hip. When we create muscle imbalances within the body many things such as pain, injury, and sickness can occur. I would recommend trying a Pilates class in your area. A typical Pilates regimen would be at least 2-3 times per week. You will be so much healthier for it. Jospeh Pilates once said, "Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure."

Happy Dog, Healthy Owner...Simplicity!

2010-03-16T17:12:17Z

How many of you out there have a dog or two or three or four like myself. ;) Yes, I am a dog owner DELUXE and have 4 cute dirty faces that I absolutely LOVVVVEEE. I recently adopted a Golden Doodle which is a Standard Poodle/Golden Retriever combo. They also refer to them as designer dogs and well I wouldn't call him at all designer. He is a little over a year old and is absolutely madd. He digs, he chews, he loves mud, anything stinky he adores, oh and recently he ate my Lob Lolly Pine sappling. So you can see not so designer after all.

He has destroyed many things up to this point and my husband says "Either Get Him Under Control or He is Gone!" I do not want to give him up as he deserves his second chance that he has gotten with us. I decided a worn out dog is probably a calmer dog. Similar to a child, I suppose. So I recently began to exercise with him in the neighorhood. I have found that running, walking, chasing birds, and the freedom for him to sniff out every hydrant in the neighborhood has lead to a much happier less destructive Quincy Biscuit and a Healthier Me.

Mr.Q-Biscuit is always rearing to go which is motivating for me. It is simply grab the leash and your gone. It turns out that my dog is happier and I am getting a little added exercise/cardio for the day! I love it. It is a great way to start the day or a nice stress reliever after a full day of work. My suggestion to you is get a doggie or borrow one and get out into nature it totally changes your outlook on life. It is a for sure no brainer way to get some activity into your life, remind you of who you are, and what you are here to do on this Earth. It brings things back into perspective for me and reminds me of the importance of SIMPLICITY in LIFE.

It is the SIMPLE THINGS THAT BRING PURE JOY!

-April

Portion Distortion...

2010-03-16T14:52:03Z

Have you noticed how big the portion sizes are these days? Well if you have, you are not alone. Large portion sizes have become part of our culture in the US. Much to our dismay it is wreaking havoc on our waist lines. Overeating in America is partly to blame on these large portion sizes. Many of us have gotten sucked into the trap of getting more for your dollar. Often this is good when buying a home, a new car, or new furniture. Although, when it comes to the Value Meal at your local fast food joint it can be extremely to much food and very high in calorie content.

Here is a little home work project: The next time you are at the grocery store or gas station take a look at the bags of chips, the candy bars, the size of the donuts, and not to mention the 1 liter bottles of soda. Do you remember these items being that large when you were a kid? The fact is that food products have increased in size and it is human nature to consume the entire product when you purchase it. When we consume over-sized products such as these, we consume more calories.

Many of us have been raised not to waste food and probably remember your parents telling you that you must clean your plate before you can leave the dinner table. Unfortunately, we are consuming more food than ever and have been tricked to think we are eating normal. A great example of this is the size of hamburger buns these days. They are huge and often the size of your hand or bigger. Think back to burgers when you were a kid...the buns, the patties, and the cheese slices were much smaller.

What happens when you prepare the hamburger patties for the grill these days? We make them bigger in order to cover the size of the over-sized bun. I mean who wants to eat a bunch of bread with out the good stuff in every bite. :) After you have eaten your burger, you may think...well I only had one cheeseburger. That one cheeseburger today might be two or three of the "Old School Hamburger" that we grew up with.

Keep in Mind..Large Portions = multiple servings, more fat, & more calories. Simply controlling portion sizes in your diet can drastically reduce calories in and do wonders to your waist line.

Tips for Controlling Portions

Instead of:	Choose:
A 20 oz bottle of soda pop	A 10 oz can of soda pop
A Quarter lb burger	A junior burger
A candy bar	A healthy granola bar
A bag of chips (fried)	A Bag of Baked Chips
A eating a full plate of food	Eat only half/Package the rest for a second meal
High Fat/High Calorie Snacks	Fresh Fruit or Veggies
A Bag of High Fat Trail Mix	8-10 Almonds & a piece of Fruit
An oversized bowl of cereal	A measured cup of cereal
Ice Cream	Sorbet or Frozen Yogurt

Fit in Fitness in 2010!

2010-03-01T16:13:21Z

Are you a sedentary Mary?

Getting healthy is absolutely a wonderful start to the New Year! What has held you back from getting healthy in the past? 2010 is your year to Move More & Feel Better about your health. Taking the focus off of weight loss and exercising for your health & well-being may be exactly what you need.

A lot of us focus on losing weight as our motive to begin a new exercise regimen. When the weight does not come off fast enough many of us fall of off the wagon completely. When we shift our focus to moving more for heart health, stress relief, or just walking the dog it takes the frustration out of losing weight. When you move more & eat less you will take off pounds and your body will benefit in so many ways!

It is time to stop obsessing about how much weight we need to lose and begin to understand that every step we take is a step toward achieving your best health. Have fun with fitness in 2010. There are many ways to Fit in Fitness that feel good and are fun! Say goodbye to the dreaded 45 minutes on the treadmill or elliptical trainer and hello to new ways to exercise. Be creative with your workouts & working out will actually become enjoyable again.

Fun Ways to Fit in Fitness in 2010!
1.) Take Your Dog for a Walk/Run.
2.) Go to a nature trail for a nice hike.
3.) Ride your Bicycle
4.) Take a Group Fitness Class -The time flies!
5.) Go swimming
6.) Go Rock Climbing
7.) Join a running/walking club
8.) Try canoeing or kayaking
9.) Take the stairs
10.) Schedule a play date at the park with friends to play frisbee, tennis, volleyball or a game of croquet.

Tell us what you are doing to be creative with your Fitness Routines in the New Year.....

How can I lose the last five pounds?

2010-03-01T15:44:16Z

The familiar question in many gyms around the world is: "How can I lose the last five pounds?"

Losing the last five pounds of weight can be very challenging for some. You have to ask your self a few questions like what can I cut out of my diet that may be adding extra calories, am I eating enough, when am I eating, when was the last time I changed my workout routine, and am I being reasonable about my weight loss goals. Wow, you might say that is a lot to consider but not really when you think about it and these three areas can make a considerable change in your weight loss goals.

Losing that last five pounds can be as simple as cutting out foods that maybe adding to your calorie in-take or changing your workouts to higher intensity interval training. Also in a world of unhealthy body images you must ask yourself if your weight loss goal is attainable and if you really need to take off that last five or are you just being ridiculous about it.

There are many things diet wise you can do such as cut out unneeded fats like cheese, mayonaise, salad dressings, all cream sauces, and butter if you haven't already done so. Eat regularly and make sure you are consuming enough calories for your body size to insure a healthy metabolism. Monitor your eating habits and cut out late night dinners and snacks. If you are just starving for somthing late at night opt for a protein shake or a piece of fruit.

Changing your exercise routine is also a big help as our bodies can become used to the same old workout, week in and week out. If you regularly do the elliptical for your cardio try a spinning class or cardio kickboxing. Try switching up your weight training days and cardio days around from your usual schedule. Group fitness classes are a wonderful way to mix it up and take the guessing game out of what you should do next. Being in a group setting can often push you to work a little harder than you might normally do on your own. The idea is to always keep the body guessing and it will be harder for it to reach a plateau.

Share with us healthy ways you have used to take off the last five pounds?

All Natural Organic Skincare...Is it right for you?

2010-02-08T03:25:11Z

A recent bout of a head to toe rash caused by a $7.00 bath product from my local drug store, I felt it in my heart to share my 2 cents. My lovely 7 day rash cost me a day off of work, a shot in the rear-end, prednisone, and an ugly case of heart burn (from the meds of course). I must admit that I have had the most sensitive skin all of my life. It has been a lifetime of trial and error with conventional products from the local drug store.

I can't even tell you how much money I have spent trying to find the right product that would not create a rash on my face. Bath soaps & oils can often be very harsh and contain many chemicals not safe for the skin. I wanted to share a wonderful product that I have come across that is All Natural and some products within the line are organic. They are also created under safe practices and they do not test on animals!!! The product is called Aubrey Organics and it is absolutely a great product for sensitive skins. The company creates a variety of products from makeup, to moisturizer, shampoo, & body soap.