Exercise – how to begin...

"I do yoga a minimum of three times a week.  I also do pilates or resistance training three times a week.  Even if I can only do half an hour of resistance training—dips and squats—it makes a difference."

– Miranda Kerr

Wondering how much to exercise per week?  Here are some helpful links to get you started.

How Much Should You Exercise to Lose Weight? (FitSugar)

How Much Do You Work Out? (SarahFit)

How Much Exercise You REALLY Need (Self Magazine)

Exercise tips, including stretches (FamilyDoctor)

Labour Day Links

Source: Flickr (user sportscrazephotos)

"Studies show that quick bursts of activity, even as little as 30 or 60 seconds at a time, have real benefits in terms of calorie burning and cardiovascular conditioning," says Michele Stanten, a certified fitness instructor and author of "Walk Off Weight".

Don't lose your momentum on a holiday weekend!  Here are three Monday activity tips to keep you up to speed:

FitSugar's Learn Your Burn -- Labour Day Activities

Fit Bottomed Girls' Labour Day Workout and BBQ tips

Lifting Revolution's Quick Calorie Burning Workout & Fun Facts

Self Magazine's Easy Labour Day Fitness Fixes

Have a beautiful day!

On dieting

 “I never worry about diets. The only carrots that interest me are the number of carats in a diamond.”

– Mae West

What do you think... Does Mae have a point here?  Whilst I love eating carrots, I can honestly say that in my own life, as well as documentation from countless studies and statistics show that diets don't usually work.  Temporarily, yes (maybe), but we ought to be focused on longevity.

I would much rather make wise lifestyle choices that result in a life-long healthful state and well being, than rely on the latest get-thin-quick fads.

Opinions?  What have you found to work in your case?

All-natural cramping remedies

Ladies, if you've ever felt discomfort from that oh-so-lovely time of the month, then you're probably quick to want to find relief.  Here are some wonderful natural solutions to lessen the cramps and improve your physical and mental well-being!

First, let's hit the mat for some "restorative yoga" poses to ease the pain.  These poses, from Self Magazine, will be all about gentle stretching and relaxing the troubled areas.

Seated Twist -
Sit with legs extended. Cross left leg over right, left foot flat next to right knee. Bring right heel near left hip. Put left hand on floor by left hip. Inhale, wrap right arm around left knee and twist torso to left (as shown). Hold for 10 to 15 deep breaths. Return to start. Switch sides; repeat.

Bow Pose (this is one of my favourites -- it feels amazing!) -
Lie facedown, arms at sides. Bend knees, reaching heels toward butt. Grab one foot or ankle with each hand, palms facing in. Inhale, lifting rib cage and thighs toward ceiling (as shown). Hold for five to seven deep breaths. Lower chest and knees to floor. Repeat two or three times.

Bridge Pose (I like this one too -- it's a sneaky little abs workout!) -
Lie faceup, knees bent, with feet flat and hip-width apart. Slowly press hips toward ceiling, forming a line from shoulders to knees. Keeping neck relaxed, clasp hands on floor beneath torso (as shown). Hold for 5 deep breaths, working up to 10 or 15. Release hands and lower torso to floor one vertebra at a time. Repeat three times.

Reclining Angle Pose -
Lie faceup with legs together, knees bent and feet flat on floor. Inhale, bringing soles of feet together as you lower knees to floor as far as you can. Place hands on inner thighs for help with stretch (as shown). Hold for five to seven deep breaths. Exhale, returning to start. Repeat three times.

Modified Cobra Pose (excellent for the entire back, especially the lower lumbar region after doing abdominal work!) -
Lie facedown with elbows bent and close to body, palms down. Inhale, simultaneously lifting chest and left leg until left foot is about 12 inches off floor (as shown). Exhale, lowering chest and leg to start position. Repeat with right leg for one rep. Do three to five reps.

Crocodile Pose -
Lie facedown with forehead resting on stacked hands. Keeping upper body and butt relaxed, exhale as you pull belly button in and up off floor (as shown). Hold for two counts; inhale as you release belly back to floor and repeat for one rep. (If you experience discomfort in your lower back, place a rolled-up towel or pillow under ankles.) Do three reps.

Child's Pose -
Start on all fours, knees under hips, hands under shoulders. Exhale, slowly sitting back on heels as you bend at hips and round back to rest chest on thighs and forehead on floor. Draw arms back along floor to side of thighs, palms up (as shown). Hold for 20 slow, deep breaths.

Next, let's check out the following items that just might already be in your kitchen:

• Herbal tea.  Fill a generous cuppa with Chamomile, Cinnamon, Ginger, Lemon Balm, or Sweet Fennel!  Yogi Tea's Healing Formula: Woman's Moon Cycle Tea receives high ratings for alleviating PMS.
• Vitamins.  Calcium, Magnesium, Vitamin B1, and Omega-3 Fatty Acids such as Vitamin E and Fish Oil.

Lastly, a couple more relief-providing sources:

• Heat.  Apply a heating pad to your abdomen or lower back for 15-20 minutes.  Heat will relax the muscles and sooth the lower abdominal region (if applied on your abdomen), or even aching lower back muscles and any tension (if applied to your back).
• Swimming.  I know, you're thinking, swimming?!  A dip in a pool can actually lighten menstrual flow, as well as cramps.  Taking a nice, warm bath will also have the same effects.

Hope you've found this post helpful and informative.  Try these exercises and tips, and here's to your day improving from here on out!

Lower back pain relief

About once a year, I have to make a visit to a chiropractor because of lower back (Lumbar & Sacral regions) pain.  Despite proper nutrition and daily physical exercise, this is a common problem for women (hips and lower back). Usually, mine becomes mis-aligned due to an irregular activity such as bowling (which I have been doing once a week with family & friends this Summer), or if I have not doing weekly back exercises (combined with too much sitting at a desk...).

Esther of Yogatic has some nice, easy stretches and exercises that not only stretch out your back muscles and spine, but relieve any pain.  She also has a wonderfully soothing voice and simple-to-follow instructions!



I happened to be at the beach yesterday (not recommended when your back is hurting, even after a chiro adjustment!), and did yoga stretching on the sand.  I DO whole-heartedly recommend the following exercises, which all help to loosen up and strengthen your back: Eagle pose, Tree pose (also, the Palm Tree pose), Locust pose, Cobra pose, Crane pose, Dancer's pose (which can be done on hands & knees, as well) , Warrior III pose ("Balancing Stick"), Triangle pose, and Upward Plank pose.

Just cruising...

I didn't mention this in the last post, but as of much later today, I will be on holiday for the next week.  It came as an enormous surprise from friends the other day, but God has seen fit to bless me with an amazing, spontaneous adventure on an Alaskan cruise ship.

There will limited internet access during my time away, so the next post will come upon returning.  Meanwhile, I can't wait to walk around the ship deck and make use of the ship's gym facilities (made all the better with friends)!

See everyone in 10 days!  Until then, I am out to sea...

Just that kind of week

Do you ever have "one of those days" or weeks where there is no end in sight?  Well, you are not alone.  Since being sick earlier in the week, I've been struggling to regain my usual energy, which has been frustrating.

What kind of things (distractions, diversions) do you use or do to pull yourself out of a bad day?  I often turn to exercise.  It brings the energy and rejuvenation needed to make the day a bit brighter!

Bring on the burn, thanks to these fab exercises from Sarah Dussault of Sarah Fit.



Really concentrate on getting the most out of each repetition!



There now, things are looking up!

Hot topic

With the warm Summer months coming, for many, this means stocking up on supplies that help protect our precious skin from damage.

Supermodel Gisele Bündchen came up at the dinner table tonight because of her recent comments on sunscreen.  Gisele is under fire with major companies and the mainstream media for "Infuriating cancer experts" with her views on sunscreen and skincare.

What is your opinion on sunscreen, be it all-natural or completely chemical-laden?  Do you use it, and if not, what is your alternative?  If yes, what is your favourite brand(s)?  Last year, after seeing a Dr. Mercola's suncare lotion bottle in a friend's home, I decided to try it for myself.  Consensus is that the lotion worked well, except that it would sit better on my skin if it would mix with the raw coconut oil that I use as a daily mosturiser!

Another brand I use (per recommendation) is Alba Botanica.  It is non-greasy (which is a huge plus in my book) and glides on wonderfully -- I just wish it came in a larger bottle!

Before you consider buying anything, read these:

People's Environmental Working Group 2010 Sunscreen Report.  Definitely worth looking over, since EWG researchers recommend only 39 out of 500 beach and sport sunscreens.  That is a mere 8%!

CafeMom's Sun Safety Facts & Sunscreen Guide 2011

Dr. Mercola's Summer Survival Guide

What will your Summer skincare routine be like?  Share your thoughts!

Spring's Fresh Superfoods

Spring has sprung, and That's Fit has a fresh list of Seasonal Superfoods for March.  #1 just happens to be one of my favourites!

Asparagus
Why we love it: Low in calories and sodium, these leafy spears provide a healthy dose of fiber, B vitamins and potassium. They also pack antiaging vitamins A, C and E, as well as K, which is a booster for skin luminosity and elasticity. "What's more, asparagus is a tremendous source of a potential cancer fighter called glutathione," said Jackie Newgent, registered dietitian and author of "Big Green Cookbook."

How to buy: Go for bright green asparagus stalks with dry, tight tips. "Steer clear of limp or wilted stalks," said Newgent.

How to prepare: Blanch and toss in a salad or serve as a side. Mix into an egg dish, such as a quiche or omelet, suggested Tara Gidus, a registered dietitian and nutrition consultant in Orlando, Fla. "My favorite way to prepare asparagus is to lightly brush it with extra-virgin olive oil and add a pinch of sea salt, then grill over direct heat till lightly charred yet al dente," Newgent said.

Artichokes
Why we love them: They're the ultimate finger food! Artichokes are among the veggies with the highest antioxidant content, said Gidus. These powerful nutrients can combat aging and heart disease, among other health issues. Artichokes also have positive effects on the liver thanks to a host of phytonutrients. And they are packed with fiber: One medium artichoke has more fiber than a serving of prunes.

How to buy: Choose artichoke globes that are dark and heavy. Leaves should be tight. Avoid anything that looks too dry.

How to prepare: Wash well. Soak upside down and rinse in cold water. Trim the steam and peel off the lower layer. Cut an X across the bottom and place in a pan filled three-fourths of the way with water and put in the oven. You can also steam. Once the leaves open, cool and enjoy with a low-cal dipping sauce. "I love them roasted and to dip the leaves in a creamy garlicky sauce," said Gidus.

Morels
Why we love them: Morel mushrooms add volume and "meatiness" to improve satisfaction, said Newgent. Weighing in at only 20 calories, a cup of these earthy mushrooms are loaded with the vitamin D, the sunshine vitamin.

How to buy: "Take a whiff; fresh morels should smell fresh, earthy and slightly woodsy. There should be no signs of decay or mold -- and they shouldn't seem dry," said Newgent. Smaller morels tend to have more distinct flavor.

How to prepare: Saute and add to eggs for a morning scramble. Or simmer into soups and your favorite sauces.

Do you have any others to add to this list?  Leave them in a comment!

Link Between Calorie Counting and Frequent Hunger and Sweet Cravings

Source: Flickr (user Brian Lane Winfield Moore)

David Kirchoff, president of Weight Watchers, the world's largest diet company, recently said on their website:

"Calorie counting has become unhelpful.  When we have a 100-calorie apple in one hand and a 100-calorie pack of cookies in the other, and we view them as being 'the same' because the calories are the same, it says everything that needs to be said about the limitations of just using calories in guiding food choices."

Kirchoff and Weight Watchers have eliminated the company's popular "Points" system, which encouraged dieters to lose weight by eating any foods as long as they kept the portions small.  The new system tries to encourage dieters to consume more natural, less processed food.

According to Time Magazine:

"The radical overhaul, which is the first major alteration to the Points program, comes at a time when Weight Watchers is trying to revive its recession-battered business."

Source: Flickr (user Xiaolu)

For the rest of the article, read what Dr. Mercola has to say on Frequent Hunger and Sweet Cravings.

Diet and skin tie in

 Source: Flickr (user farmplate)

Crave beautiful skin?  A happy, healthy heart, and maintaining a steady weight?  I sure do!
Dr. Mercola has dietary answers to all of the above.

Check out these healthful beauty/living tips from Angela of Oh, She Glows, too.  Though I have already found a skin care regimen that personally does wonders for me, the recipes and food info listed towards the bottom of the page are spot on, and--already being a big shake maker--I can't wait to try the Green Monster drink.  Good thing a stop by Whole Foods was already in order for tomorrow!

What is your daily skin care strategy?  Do you have any good advice to share, or products to recommend?

Winter Wellness Tips

 Source: Flickr (user kristinayamamoto)

We are in the middle of quite a rainy week in the San Francisco Bay Area, and with chilly weather, there is always a higher risk of becoming sick.  I'm currently one of those unfortunate victims, so I wanted to share some pointers for staying healthy during the wintery months!

1. Stick to your routine
Don't let dreary weather get you down, or discourage you from staying committed to exercising!  It's easy to slack off as the days grow shorter and the calendar fills up with holiday events, but don't use these as excuses.  Fit it in where you can, and don't beat yourself up on those days where time just isn't your friend (is it ever?).
I find that exercising helps me through the day, whether it's a 15 minute yoga session, running errands where physical activity is incorporated, or an hour long workout.  It's incredibly motivational, and I feel so much better—both inside and out—for sticking with my desire to be fit and healthy.

2. Eliminate stress
Stress can literally kill you, and it's no wonder, considering the hectic lives we tend to lead.  Consider reviewing your calendar; obligations, necessary engagements, and those "extras" that somehow fill up each day.  Can you make any adjustments?  Sometimes, it really is okay (if not beneficial) to say "No".  Less stress (ergo, less cortisol) means your mind is free to relax, and concern itself with more important issues, such as memory retention and weight loss.  Plus, you'll be an all-around happier person!

3. Stock up on Winter fruits & vegetables
What could be better for fighting illnesses than fresh and healthy eating options?  There is a long list to choose from, including:

Artichokes, Broccoli, Brussel Sprouts, Cauliflower, Squash, Apples, Bananas, Cranberries, Kiwis, Pomegranates, and Tangerines (essentially any citrus).  For more ideas, storing, and care, check out Foodfit's guide.

4. Fill up on liquids
The right kind of liquid, that is.  While water should definitely be at the top of your list, cold weather (or, if you're like me, any time of the year) is also a perfect time to chug tea.  Both Green and Rooibos teas are rich in polyphenols and antioxidants; immune system-boosting and stress-reducing. Rooibos is naturally caffeine-free, and there are plenty of decaf Green teas available as well.

5. Take your herbs & suppliments
Feeling blue?  Echinacea, Garlic, and Zinc are three excellent examples of suppliments I frequently use; increasing my intake (of the first two) whenever I'm sick or coming down with a "bug".  There are lots more on this list of Holistic Approachs to Staying Healthy in Winter.

Here's to a happy and healthy rest of December!

Holiday stress

 Source: Flickr (user aimeesmostwonderfulpics)

In the midst of all of this joyful celebration planning, it's easy to become a little frazzled about some detail or other.  Self magazine recently posted some tips on how to eliminate stress before it even arrives, and I wanted to share a few with you:

1. Stash smart snacks
When you get stressed, you're more likely to reach for cookies and sweets — it's part of our wiring. The thing is, you're not about to go out and kill a wild boar with your bare hands; you're sitting in a traffic jam at the mall. In other words, you don't actually need those extra calories. Fill your cabinets with healthy snacks you enjoy — low-fat string cheese, apples and peanut butter, low-fat yogurt with a few dark chocolate chips mixed in. This way, when that fight-or-flight response kicks in, you'll be prepared to satisfy the urge without packing on the pounds.

2. Exercise — and like it!
It's no secret that exercise is a fantastic way to bust stress. What most people don't realize, is that engaging in physical activity that you don't enjoy can actually promote a stress response. So if you dread going to the gym, don't do it. It will only add to your stress. Instead, pick activities you like — whether it's jump-roping, a mindful walk a few times a day or driving golf balls at the indoor range.

3. Get quality zzz's
"Sleep deprivation is actually used as a torture technique, because it's such a great stressor," says Thea Singer (author of Stress Less: The New Science That Show Women How to Rejuvenate the Body and the Mind). In other words, regardless of whether you need to put that turkey in the oven at 4 a.m., find a way to get a solid 6 to 8 hours of sleep a night, especially during the holidays.

4. Have a girls' night
Thea Singer says this is one of the most natural and easy ways to keep stress in check. Brains scans show that when people are in positive social situations, the area of the brain associated with physical pleasure lights up. Of course, the important thing is to choose your holiday social engagements carefully. Politely decline those that aren't as appealing for you (random neighbors, your Sig O's obnoxious co-worker, etc.) and RSVP "yes" to those that you'll actually look forward to.

So, take it easy, and have fun!  These special times are meant to be meaningful, memorable, and enjoyed.

Exercise and Weight Loss Tips

 Source: Flickr (user mjsavage29) 

 

I wanted to share seven great tips from today's Yahoo Shine article.  They are all practical ways to pick up your pace or make a change in your exercise routine, and when you find yourself coming up with an excuse, just remember this list!

1. Don't let the weather stop you
"The winter was freaking me out—I was afraid I wouldn't be able to exercise. So I'm learning to play ice hockey! To keep yourself going, find things that are fun for you."
—Helen Phillips, season 7

"I lost 214 pounds on The Biggest Loser, but eventually the weight started to creep back on because I stopped making the effort. I had to remember: Going to the gym is not a punishment—it's something I do because I care about myself."
—Erik Chopin, season 3

3. Want it? Have it! (A little.)
"My strategy when it comes to cravings: Eat what's plaguing you, but just a small portion. Otherwise, you eat around the craving. And if you add up the calories, it'll probably be more than if you had just eaten what you wanted."
—Erik Chopin

4. Make it easy to measure
"All my serving utensils are measured. It's not obvious, because they're really beautiful, but I have the option of tracking what I'm eating. That helps me be smart about it."
—Ali Vincent, season 5

5. Remember that age is just a number
"Before I went on the show, I sat on the couch and lived my life vicariously through the TV. Now, in addition to ice hockey, I've tried kayaking and I've become a runner—and I'm 50 years old! If you want to lose the weight, ask yourself, Is it that I can't or that I won't?"
—Helen Phillips

6. Set small goals, and celebrate when you reach them
"I needed targets, different things to go for on a daily basis—a distance on the treadmill or a weight goal. Without them, I wasn't celebrating myself enough, and I got really good at beating myself up."
—Ali Vincent

7. Squeeze it in
"When I'm in the grocery store, I'll do lunges up and down the aisles. In the checkout line, you could do squats. I used to worry about what people thought of me, but I don't care anymore. I know I'm going to get the last laugh."
—Ali Vincent

P.S. I had to laugh at #7, but it's a good point about making the most of the time we have!  Instead of being embarrassed about what everyone else might think, use it as a confidence-builder.

2. Get back up after you fall

Start small, dream large

Do you set personal goals for yourself? Say, for today, a week out, one month away, up to a year, or even more?

I recently had a discussion on goal-making with a friend. We talked about what drives us, how we stay inspired, and what sets us back; also covering the importance of promise-keeping, accountability, and obligations. The conversation has been on my mind ever since, and I have this friend to thank for giving me some new ideas and a fresh commitment to all of the answers I gave to her questions.

When you create goals, it's important to keep them realistic and thereby attainable. Reaching for the skies but knowing you'll never really get there only sets you up for disappointment. Start small, dream large (and believe that you can make those dreams become reality). The more things you check off your to-do list, the more your goals will increase and your confidence will build!

Every little action you take to change and improve is a good sign.  Don't get discourage by the small things, because they are all vital parts of the bigger picture!

When life gives you lemons...

 Source: Flickr (user Baldmonk)

 

What will you choose to do with them?

Whew, let me start off by saying that this week is rather tough.  I am currently doing the Master Cleanse diet until some time next week (thankfully not alone, though; my parents are on it as well).  The benefits are numerous, and I am eagerly anticipating seeing what results we come away with by the end (not to mention excited about easing back into a "normal" diet of solid foods!).

As far as exercise goes, I have been consistent, but taking the regimen easier since my energy levels, endurance, and metabolism are currently lower than usual.  'Been doing mostly walking and yoga, which can both be as light or arduous as you make them.

Because of this Cleanse and the changeable weather, I've been doing quite a bit of research on boosting my immune system.  Here are some great tips:

1. Drink your lemons.  Lemons are wonderful for restoring acid-alkali balance. Drinking freshly squeezed lemon juice in water, or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments. Apple cider vinegar is another great way to improve your body's alkalinity, but the taste of the vinegar isn't nearly as appealing as that of a lemon's.

2. Drink plenty of water.  This is extremely important, considering the fact that our bodies are made up of three-quarters water, and it is possible to lose a pint of liquid each day through simpling sweating and exhaling.  I'm sure you've heard of the "8-10 glasses per day" suggestion; but to break it down, you should be drinking: in daily ounces, half your body weight in pounds (i.e. Body weight in pounds, divided by 2 = number of ounces of water per day).

3. Eat plenty of protein. Protein plays a major part in maintaining a healthy body, mind, and immune system. Diets low in protein tend to be high in carbs, which convert readily to glucose, spiking blood sugar and stressing the pancreas and the immune system.  Meat, eggs, fish, poultry, and dairy products are the best sources of protein; however, if you are avoiding those, dried beans, vegetables, and grains also contain some amount of protein.  Peanut and other nut butters are excellent (and delicious) protein sources!

4. Give your body an herbal boost.  Hundreds of herbal supplements and tinctures exist to give the immune system additional support during the Autumn and Winter seasons.  I take a few drops of Lugol's Solution Iodine tincture daily.  Read up on that here, here, and here, for starters.  "Iodine is by far the best antibiotic, antiviral, and antiseptic of all time." - Dr. David Derry

5. Get a full night's sleep.   Everyone is different: your body may need anywhere from 6 to 10 hours of sleep each night.  Either way, make sure that you are getting adequate rest!  Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), weight loss, clear thinking and reasoning, improved mood, and vibrant, healthy skin.  Depriving yourself of much-needed shut-eye is serious business... Night time is prime-time for your to repair cells and other vitally important functions!

 Source: Flickr (user Michelle)

All right then, I'm off to do some tea drinking and yoga stretching before calling it a night.