Working hard or hardly working

Scott Schwab:
When I hear this saying, it always makes me think of Shrek when he is in the fairy god mother factory trying to fit in. How does this apply to our workouts? Do we look  like we are looking hard but hardly working or we hardly working?
There are a couple of ways that our bodies are trying to tell us something and we need to start listening if we plan to get results.

#1 Muscle Memory- Our muscles get used to the workouts that we do on a daily and weekly basis. If we plan to get results we need to disrupt the pattern of commonality. Confusing the muscles will require our muscles to grow in new ways which will burn more calories and give us the results that we  seek. For continued growth we need continued change.

#2 Frame of mind- If we only think about the things that we have always thought about, we will not make the changes needed in life. Often times we surround ourselves with the people who think like we do, talk like we do, and alas, we  have our friends, our earning potential, and  our future. If we are going to make changes in our life that are significant, we may need a change of scenery. I'm not talking about a physical move although that can help. I'm talking about what we visualize and see ourselves being. How we view the world, others, and ourselves, can always use a dose of optimism and hope.

#3 Meal plan- There are a couple  of myths that need to be debunked. "I want to lose weight so I just wont eat." Our bodies have to have fuel for our bodies to burn calories. Consistently having food will consistently help our focus, our energy, our health, and our weight control. Not eating is not the answer. Balanced and healthy meals 6 times daily is the best way to speed up the metabolism and avoid the peaks and valleys of the energy train.

#4 Water-  Unfortunately this may be the hardest one. With so many options for beverages, often times our last choice is water. I learned the other night that aspartame was not approved by the FDA  when it was first introduced. Sugar and even worse man made sugar is a killer. Literally we don't even realize but the processed additives, dies, coloring, syrups are causing cancer, diabetes, and obesity.  We need to wake up and pass on the flavor and get back to what is natural and what is good for the body.

I know we harp on these things all the time, but they are real, and they will get real results. Lifestyle changes is the key to results, longevity, balance, and growth. Try it for a time; a day, a week, a year and see the difference in how you feel, what you think, and who you become!

Guest Post

Melizza Chavez:

Cardio Addict to Weight Rehab

Do you catch yourself grinding your teeth in the gym as your eyes wander out into the beautiful outside that waits just on the other side of the window’s. Fantasizing on storming on out to set off for an endless mile run. Do you find yourself pacing back and forth in between sets barely being able to hold yourself back from sprinting on a treadmill for hours on a 7 minute mile pace? Don’t worry this will pass. Not only will you soon be able to surpress your long distance runner roots but you will find yourself like I did starving for weights. Did I say starve?
The Writer here must be confused is your thought right at this moment because “ starve and weight lifting “ in the same sentence that’s almost an oxymoron. Women and weight lifting? Your thinking you can paint a vivid picture within just seconds of the type of woman that weight lifts. She’s very large, bulky, manly and the farthest thing from feminine. Hold those thoughts and erase that mental image you’ve sculpted into your mind you are about to have a moment of impact! Your moment of impact is the awakening to the truth about weights and women.
Weight training and less Cardio potentially will cure your decades in the gym that leave you exhausted and frustrated when failing weight loss goals. After weight training and taking the right supplements for over 3 months I vowed to never turn my head away from weights again. Month one I saw a maintained body weight and added tone to abdominal area, calves, smoother thighs and a simply sexier lean look. Month two I couldn’t believe the unbelievable difference in strength I felt from the moment I woke up early in the morning, to lengthy desk job hours and up until dark. In just two months of weight training I felt slim, strong and as if someone injected my veins with the most potent energy drink without the coming down from the caffeine.
Month three I was a weight lifting convert I was stronger,slimmer and my muscle definition looked amazing. I would describe running for me as vital as the air I breathe and as addicting as dark chocolate truffles. However addictive and natural it may feel for me, the strength I have found in weight training is irreplaceable. Recommended by a former NPC trainer for Women’s Bikini division advised that while weight training drop your cardio time to no more than 15 minutes and break the 15 minutes up into short sprints. Doing this allowed me to stay productive in between sets during breaks while providing a small runners fix.

A perk when strengthening muscle is not only what you burn during your workout but the after burn. Weight training helps improve women’s metabolism and therefore the 45 minutes I spent weight training continued to work for me throughout my days. Imagine that a natural way to teach my body how to burn fat even when I’m not putting any thought or time towards it. Well ladies it’s time to tough it out, tap the shoulder of the guy hogging the bench press bar at the gym and suggest he help spot you! It’s time to to go to Weight Rehab. Your body will beg you for a little extra nourishment when you begin to spend more time strength training so below are suggested supplements for women to pickup the next grocery stop or online at http://www.mixersnutrition.com/.

Supplements:

A multi-vitamin and multi-mineral every morning and night

1000 mg of vitamin c every morning and night

L-glatamine

( In Workout Shakes)

Chia seed promotes heart,brain and joint health

B Complex where prescribed

BCAA-1000 take 2 before and 2 after training ( helps fuel your workout)

Stay Focused on Fitness

Chandi Schwab

In today’s busy world time is so valuable, especially when it comes to your workouts. In order to reach your fitness goals you have to gain strength not only physically, but also mentally. In order to zone in, it often means zoning distractions out. Here are some ways to help you stay focused on a healthy lifestyle.

1. Be clear about your goal and visualize it

Whether you are walking into the gym, going for a run, or exercising in your living room, you should have a clear picture of the goal you are trying to achieve. Always keep the bigger picture in mind. An upcoming contest, more defined legs, lose 10 pounds ect... Be aware of the long term goal, but set short term goals for yourself each training session.Like the ability to bench press 5 more pounds than last week, run 2 minutes longer, burn 50 more calories, whatever it is, you must be prepared to do what you set out to conquer. By achieving the short-term goals week after week the ultimate goal becomes more obtainable. Get your mind ready to take on the challenge and don’t let anything stop you. It’s time to FOCUS.

2. Time it right

Worrying about events from the day can negatively impact your training session. Choose a time of day that is dedicated to your fitness goals and nothing else.

I make health and fitness a priority. I work on the principle of priorities first, therefore I like to workout first thing in the morning when my mind is clear and I can dedicate as much energy and focus to my workout as possible before any of the day’s events even have a chance to interfere.

Discover your optimal training time by determining when you have the most energy and enthusiasm to work towards your goal. If there is never a time you feel like this about training then you may want to re-evaluate your motives.

3. Utilize the play list

Create your music play list to match your intensity. We’re not doing yoga here, skip over anything other than a beat and lyrics that make you feel pumped up and “in the zone.” Focus on the positive vibrations that are being heard and keep your heart and muscles pumping to the beat.

4. Embrace the movement

Be aware of proper execution for each exercise before you start applying the intensity. Connect with the muscles performing the exercise and feel the muscles working throughout the movement.

By focusing on your technique you can eliminate distractions in the gym and turn your attention back to you and your training goals. Mirrors are in the gym for a reason. Use them to check your form, track your progress, and motivate you to work harder.

5. Move with purpose

If you don’t have a game plan when you exercise, you could be wasting a lot of time. You’re leaving the door wide open for distraction. Have a program and workout log that catalogs your workouts, what machines you’re using, what weight, tempo, rest periods, and so on.

This will allow you to move deliberately in your workout going from one exercise to the other with focus and purpose as if you’re in a hot pursuit. There’s no sense in sitting there looking around for what “feat” you will conquer next.Have a plan that you know will work for you and will lead you to your goal.

Overcome stress in your life

Chandi Schwab
The dictionary definition of stress is "any real or imagined threat, and your body's response to it." This can be a good thing, as well as a negative thing. Stress is not entirely negative. Some stress can be avoided and other stress cannot, and some stress can even be beneficial, but it becomes a problem when the stress starts impacting your body in a bad way.

Stress is one of these emotions that can cause harmful side effects and when we eat in a state of stress or anxiety, which is pretty much all the time for most people, there are particularly bad side effects. The best way to explain this is to outline what happens when you are stressed. Our bodies are made to react to a stress emotion by getting ready to flee or to fight. It's called the "fight or flight" response. It increases your blood pressure, heart rate, and increases the blood into your arms and legs in order to get ready to flee. With regards to weight loss, however, this response is not helpful because it shunts blood away from your midsection and virtually shuts down your digestive system.

When you eat under stress, even if you are eating the healthiest food in the world, you will not be able to fully digest and absorb the food and nutrients from that food and your body will not be able to burn calories effectively. Since all that blood and oxygen are being used elsewhere, your metabolism also suffers, plus you will see a decrease in the enzymes in your stomach. Your cholesterol and triglycerides then go up because of the decreasing stomach flora, which then leads you to be more sensitive to food, which then, in turn, creates allergies, gastroesophageal reflux, and heartburn.


There are several ways in which stress can contribute to weight gain as well. It has to do with cortisol, a stress hormone. When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones.
Whether we're stressed because of constant, crazy demands at work or we're really in danger, our bodies respond like we're about to be harmed and need to fight for our lives (or run like heck). To answer this need, we experience a burst of energy, shifts in metabolism, blood flow, and other changes.

If you remain in this state for a prolonged amount of time due to chronic stress, your health becomes at risk. Aside from a host of other dangers, chronic stress can also cause weight gain -which is why some products like Cortislim are marketed as diet aids.

Chronic stress and cortisol can contribute to weight gain in the following ways:


Metabolism - Do you feel like you're prone to putting on more weight when you're stressed, even if you're eating the same amount of food as you always have? Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
Cravings - OK, you're stressed. Do you reach for a nice salad or a pint of Ben & Jerry's? I'll bet on the latter. People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.

Blood Sugar -Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.

Fat Storage -Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.

De-Stress List

-Exercise

-Meditate

-Take a nap

-Get a massage

-Practice yoga or tai chi

-Listen to soothing music

-Use guided imagery or motivational CDs

-Take an aromatherapy bath

-Take time-out: a short walk or a long vacation

-Take a news fast: stop being a receptacle for the world's problems

*If you have any unresolved issues in your life with someone, this can be a huge stress and really effect your weight loss goals. It is important to resolve those issues and bring them to a close so that tension can be released, and better be able to focus on your goals and find peace.
(ezinearticles.com and livestrong.com)

Guest Poster ~Shannon Willardson~

4-WEEK CHALLENGE

Hi everyone! I'm so excited for the opportunity to do a weekly post on Mixers Nutrition. Scott & Chandi Schwab are a couple of my fitness idols, cuz I mean, let's be serious - have you seen their bods? Hot DANG! They know their stuff, and clearly they LIVE it too. Now I personally am no fitness guru, but I’ve learned a few things along the way, & what I DO know is that the quest to reach personal health and fitness goals can be quite the roller-coaster ride. Take it from someone who has gone from training 35 hours a week as a competitive gymnast to maintaining a good 20 lbs. over a healthy body weight for my height, to trying (& failing) at every single diet in the book, to giving up completely and feeding my face with whatever I wanted until it hurt, to competing in a fitness competition last summer. If in my 27 years I've yet to experience EVERY challenging or rewarding aspect of personal fitness, one thing is for sure: I know the emotional and mental toll that the pursuit for personal fitness can have upon a person - for thegood, and sometimes for the tormenting and terrible.

My hope in these little weekly posts is to have you join me on a little journey ... one where we make discoveries together about what works in reference to personal fitness, and what doesn't. And not just in regards to the usual stuff, like 'What do I eat? How many reps of that move should I do? What exercise should I do to work the pectoralis-abdominius-gluteus-maximus-minimus...errr, whatever that muscle is called? How can I end up looking like Chandi Schwab? (THAT one I'm still trying to figure out!!).' I'd also like to discover what works in regards to the way we look at personal fitness and healthy eating and taking care of our bodies. Which mentalities and perspectives foster success and which ones seem to promote failure? What is our motivation behind our pursuit for personal fitness, and is it the right one? In my experience, how someone answers these questions has a huge bearing on the level of success they find in their fitness pursuits... AND whether they're miserable in that pursuit or empowered and invigorated. OUR GOAL IS TO BE EMPOWERED & INVIGORATED! NOT MISERABLE! Right? Right Guys? Bueller? Bueller?

Ok - so now that I've got you all thinking 'When is this girl gonna stop talking?!’, I'll Get On With It! To kick this discovery process off, I am putting MYSELF on a 4-week challenge. You are more than welcome to join me!! Why 4 weeks, you ask? Seems a bit short, you say? I agree! But it turns out I got a wedding to attend (not mine – I’m happily married to THIS DREAMBOAT and have been for over a year now thank you!) that I need to look smokin-hot for, and it’s in exactly one month from YESTERDAY, so I gots to get crackin'. Plus, I've learned from personal experience that the changes a human body can make in a mere four weeks when some consistency and diligence are applied are fairly remarkable. So 4-WEEK CHALLENGE IT IS! GAME ON!



Before Pics:









Ummm, remember how I’m awkwardly holding a newspaper in this pic? Blame it on the days when I tried the ‘Body for Life’ diet – ever heard of it? All of the people who did that program took their ‘Before’ pics holding that day’s newspaper … to prove that it was current I guess? I suddenly feel real dumb about this. Try not to judge me.





Yep – those are my awesome love handles. AND that’s my super angry face.
Oh, and if you’re judging me for wearing these awkward, 5-inch tall shoes, I’m not even mad. I’m judging myself too. It’s just that I’m a short little gal (5’2” and ¾ to be exact), and I always end up wearing big ol’ heels, so I figgered I ought to here as well. So sue me!


Challenge Start date: Friday, March 23rd, 2012
Challenge End Date: April 20th. 2012
Starting weight: 114.2
Starting body fat: 18%?
(I actually have no idea, but I’m gonna guess around 18% maybe? Maybe higher? I’ll get it taken professionally at the end of this challenge.)




GOALS:
-1 serving of fresh vegetables MINIMUM of per day
(microwaveable doesn’t count)
-ONE ‘free meal’ per week… not SIX.
(historically I STINK at eating clean on the weekends. We’re gonna change try to change that.)
-protein shakes at night instead of cookies
(um, yeah. I may or may not have a slight obsession with cookies. No seriously. It’s bad. The goal here is NOT to say that I CAN’T have a cookie when I want one. Rather, it is to ask myself in a moment where I’m thinking about reaching for one: ‘is this REALLY what I’m craving? Is there a healthier choice that would be as satisfying? On a scale of 1-10, how badly do I want this right now?’ If it’s a 10, then I give myself full permission to eat the cookie. Maybe even two. Yep – I just said that. But if the answer is ‘eh, I could probs be happy with a protein shake instead tonight’, then protein shake it is!)
-2 hours of cardio per week & 4 days of weight-training.
-1.5 gallons of water per day.

These are my goals for the 4 week challenge. I’d LOVE to lose about 4 lbs. or so, but what I’m even more interested in is my body fat percentage. Who cares what the scale says if you like the way you look, right? So in 4 weeks, I would LOVE to be around 15-16% body fat. You can watch for my weekly accounting & reporting each Saturday. Wish me luck!
LET’S DO THIS THANG!

Want results? Push yourself!

Chandi Schwab
I am on week 13 out of 18 in training for the Boston Marathon. It has gone pretty well. No injuries (knock on wood)and my body is feeling pretty strong. Weeks 5, 6, and 7 were really rough for me, and I thought that I was going to have to cut back on mileage or do something different because my body wasn't keeping up.
I met some girls at the gym that are great runners (much faster than me) and they offered to let me run with them. I had been running the majority of my runs by myself and it was getting so monotonous and hard to push myself. I started doing my Saturday runs with them on my 8th week. The first was a 21 miler and I ran 16 with them, I was so nervous and ready to find an excuse, but I did it. I woke up at 5 a.m. and drove over to a local elementary school to meet them. From the moment we started running I could tell it was going to be rough, but I stuck with it and pushed myself the best I could. I figured as long as they were a visible distance away I wouldn't get lost and I would be fine. I griped and moaned the whole way, my body hurt so bad, but I had a huge improvement in my speed and it was so worth it when it was over.
I am sharing this story because I have been amazed at the muscle memory our bodies have. It is neat to see how much we can improve with hard effort balanced with proper recovery. I have done my long runs with them since then and in just a few runs seen great strides and improvement. I have also really worked on speed the past few weeks and I am amazed how my body responds. I am by no means fast compared to a lot of people but faster than I was, and that makes it all worth it.
When we want to improve we must push ourselves hard and beyond the comfort zone. If you do this you WILL see results. Our bodies are pretty incredible if we can find the balance pushing ourselves to the max, then allowing for proper recovery. Good luck!!

How to Burn MORE Calories

Chandi Schwab

1. Exercise to Burn Calories
The more time spent exercising and the more vigorous the exercise, the more calories you will burn. Even if you are taking a brisk walk every day, this is probably the single most important piece of advice for anyone wanting to burn more calories.
Obviously, when you exercise, your body burns calories to fuel your activity. But exercise is the gift that keeps on giving. That's because even after your workout has ended, your body is still burning more calories.
While it's hard to pinpoint just how long this effect lasts (it varies depending on body composition and level of training), it is safe to say your metabolic rate can be elevated with aerobic exercise for at least 24 hours. If you want to prolong this calorie-burning effect, exercise for longer periods of time. Studies have shown that with increases in exercise time, the elevation in resting metabolic rate is prolonged.

2. Do Strength Training to Build Muscle
When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories (even when you're at rest) than body fat. Approximately 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories. Interesting huh?
The most effective way to increase metabolism and burn more calories is by aerobic exercise and strength training. Both together, are important for burning fat and calories. Strength training becomes especially important as we get older, when our metabolisms tend to slow down. One way to stop this is to add some strength training to your workout at least a couple of times a week. The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.

3. Eat Smaller, More Frequent Meals
Every time you eat a meal or snack, your gastrointestinal tract turns on, and starts digesting food and absorbing nutrients. It burns calories when you fire up the human digestion machine, so it makes sense that the more small meals or snacks you eat through the day, the more calories you'd burn.
But many experts believe that, compared to eating one or two very large meals, this is a more healthful way of eating anyway. And if it leads to even a few extra calories being burned, even better!
4. Don't Skip Breakfast
Some research has shown that when people skip breakfast, they tend to eat more calories by the end of the day. When you haven't eaten for 8 or more hrs straight through the night and then continue to starve yourself after that, your metabolism slows down quite a bit, meaning less calories burned and more stored as fat. While we could use more research in this area, eating a healthy breakfast certainly makes sense as a lifestyle habit.

5. Eat Low-Fat Dairy
The calcium from low-fat dairy doesn't specifically help burn more calories, but it may do a couple of things to help discourage body fat. Results from a recent Danish study suggest that we might absorb fewer fat calories from a meal when we consume calcium from low-fat dairy.
In another recent study, eating more calcium-rich foods, including low-fat dairy products, appeared to be linked to lower amounts of belly fat, particularly in young adult white males.
6. Drink 8 Cups of Water a Day
Just about everything you call on your body to do burns calories, including absorbing and utilizing water while maintaining fluid balance. Drinking almost eight cups of water (2 liters) may help burn nearly 100 extra calories a day. That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a month. And that's by doing something we should do anyway to keep our intestines and kidneys happy, and to help keep us from confusing thirst with hunger.

7. Move more
Any type of movement requires energy, so make the effort to consciously keep your body moving throughout the day. One study even found that informal movement such as fidgeting may be more important than formal workouts in determining who is lean and who is obese. When you don't feel like doing dishes or folding laundry do it anyway. Be active! Good Luck!

Diet and exercise are good topics to discuss with your doctor. Before starting a new exercise regimen or supplementing your diet, it would be good to talk it over with your doctor. If you have certain medical conditions or are taking certain medications, there may be activities or dietary supplements that you should avoid.

Eating Healthy all Day

Chandi Schwab

Remember to eat fist size portion sizes and a healthy snack in between, drink your smoothie either first thing in the morning, after your workout, or when you ge the late night munchies:)

Kiwi Strawberry Smoothie


INGREDIENTS
3 peeled kiwi
1 cup frozen banana slices
3/4 cup pineapple juice
1/2 cup frozen strawberries
1 scoop Vanilla protein (Dymatize Elite Gourmet)

DIRECTIONS
-Put all ingredients into blender except protein powder
-Blend until smoothie consistency is reached
-pour protein powder slowly into the funnel in the middle until well mixed
-ENJOY!




Spinache Egg Bake



Ingredients
1 container 32 oz. egg whites
1/4 cup chopped onion
1 cup chopped red peppers (or any other veggie you have on hand)
1 cup fresh spinach

-Spray a casserole dish with cooking spray
-Pour egg whites in casserole dish
-Add the onions, peppers or other veggies
-Add the one cup of fresh spinach and use back of a spoon to press spinach down and cover it with egg white
-Sprinkle choice of cheese over the top
-Bake in 350 degree oven for 40 minutes. Cut into 4-6 servings.

(Yummy with favorite salsa over it)


Avocado, Chicken, Mango, and Rice Salad



Ingredients
-1 1/2 cups rice (uncooked, preferably short grain) 11
-1 1/3 lbs boneless skinless chicken breasts
-2 tbsps oil
-1 1/4 tsps salt
-3/4 tsp ground pepper (fresh)
-3/4 cup red onion (chopped)
-1 mango (peeled and cut into 1/2 inch dice)
-1 avocado (peeled and cut into 1/2 inch dice)
-3 1/2 tbsps lime juice (2 limes)
-3/4 cup chopped cilantro

Directions
1 Cook rice until done, and rinse with cold water.
2 Coat chicken with 1 tbs. of the oil and season with 1/4 teaspoons of the S/P.
3 Cook chicken until done.
4 When chicken is cool enough to handle, dice into 1/2-inch pieces.
5 Toss the rice, chicken, onion, mango, avocado, and rest of the oil (1 tbs), remaining salt and pepper, lime juice, and cilantro.
6 Chill for at least 1 hour before serving.

Whole Wheat Flatbread Pizza


Dough Ingredients:

■2 cups whole wheat flour
■1 teaspoon sea salt
■1 Tablespoon extra virgin olive oil
■1 cup hot water

Dough Steps:

1.Sift the whole wheat flour into a medium bowl. Add the salt, then the oil, and lastly the hot water. Stir gently to mix.
2.With clean hands, knead the dough in the bowl by pressing it down, folding it in on itself, and pressing it together again. Knead for a few minutes. When you are done, make sure the dough is more or less in a ball shape.
3.Sprinkle a little flour in a medium glass bowl and rub the flour all over the bottom and sides of the bowl.
4.Place your dough ball in the bowl with any seams facing down. Then, wet a small towel with hot water and wring it out; lay this damp towel over the top of the bowl (not touching the dough at all).
5.Let the dough sit like this for at least 30 minutes.
6.Meanwhile, preheat the oven to 350°F. Clean a small area of your counter, sprinkle a generous amount of flour over it, and get your rolling pin ready.
7.After the dough has rested for at least 30 minutes, use clean hands to pick it up and gently throw it on your floured counter. Do this throw-down a few times, until it’s slightly flattened, and then gently pull it into two halves.
8.Set one half aside and roll the other with your hands for a moment, then set it down and begin rolling it out. Use the pin to roll slowly and steadily, from the middle out, until the dough is about 1/4 inch thick. Gently pick it up (you can flip it here if you have the urge) and lay it on a lightly oiled baking sheet. Repeat with the other half.
9.Place both baking sheets with the flatbreads in the oven and let bake for about 10 minutes. Next, follow the steps for the flatbread pizzas below.

Toppings for Flatbread #1:

■2 Tablespoons organic tomato sauce
■4 cloves of fresh garlic, peeled and sliced diagonally
■5 fresh basil leaves, sliced diagonally into thin strips
■A few pinches of sea salt
■A bit of fresh pecorino, shaved (optional; if vegan, leave out)
■A little extra virgin olive oil
Flatbread #1 Steps:

1.Using a large spoon, spread the tomato sauce evenly across the flatbread. Sprinkle the garlic, basil, salt, and cheese (optional) over the flatbread.
2.Brush or rub a little oil on the edges of the flatbread.
3.Return to the oven and bake for about 10 minutes, until the edges and/or toppings are just crisping.
4.Slice on a cutting board and enjoy!

Guest Post

Stacy Michaels:


Power of Probiotics

Probiotics (friendly bacteria) are health-enhancing bacteria that replenish the microflora
in your intestinal track, helping your body to digest and absorb food, and promote good
overall health. Probiotics:

- Help promote optimal bowel health
- Help promote vaginal health
- Help promote digestive health
- Help promote clean smelling breathe & diminish foot odor
- Help promote optimal flora balance
- Help improve immune system

Some scientists estimate from 6 to 60 trillion actual bacteria may exist in your gut, that's 3 to 4 pounds of bacteria with more than 400 different kinds of bacteria living in your gastro-intestinal tract.

A typical American consumes as many 170 pounds of sugar per year! When you consume
foods that include sugars, grains, and artificial sweeteners, you may not be promoting optimal
flora balance, or good health.

An imbalance of bacteria in the intestinal tract could be the cause of many health problems such as:

- Frequent Diarrhea
- Constipation
- Gas, Bloating & Indigestion
- Digestive Problems
- Irritable Bowel Syndrome
- Vaginal Infections
- Skin Infections
- Halitosis
- Feet & Body Odor
- Poor Immune System

Much of your bacterial types can be thrown off balance simply through poor food choices, stress,alcohol, antibiotics, drugs, exposure to toxic substances, large intake of sugar, etc.

It’s often recommended to take Probiotics after a course of Anitbiotics, by antibiotics, that which kills friendly bacteria in the gut along with unfriendly bacteria. Some people use probiotics to try to offset side effects from antibiotics like gas, cramping, or diarrhea. Or can be taken as part of the treatment for candidiasis(yeast infection), an infection caused by a group of microscopic fungi or yeast.

Probiotic bacterial cultures are intended to help the body's naturally occurring flora within the digestive tract to reestablish themselves. This can be accomplished by ingesting probiotics daily thru foods like, yogurt, fermented and unfermented milk, raw oats, some juices and soy beverages.

It can also be taken thru supplementation like; Myogenix- Pro Fiber (MixersNutrition.com),
Vitamineral Green (healthforce.com), Green Vibrance(http://www.best-probiotic.com/
offers/green-vibrance-probiotics.php), Friendly Force The Ultimate Probiotic Supplement
(healthforce.com), etc.

Here are some other benefits from taking Probiotics:

- Lower Blood Pressure
- Lower Cholesterol
- Prevent Infections
- Improve Immune System
- Reduce Inflammation

Do your homework and learn more about the Benefits of Probiotics. But please remember….
ALWAYS CONSULT YOUR PHYSICIAN BEFORE TAKING ANY NEW SUPPLEMENT


Stacy Michaels
Business Owner/Personal Trainer/Fitness Model
www.stacysfitness.com

New Healthy Snack Ideas

Chandi Schwab
I know how much you all enjoy healthy snack ideas so here you go! Hope that you all are doing well. Pleas ask questions anytime! We are all on the same road toward gaining a better healthy lifstyle.Good Luck!


Perfect Popcorn



Serves 4

Here is a deliciously healthy way to make perfect popcorn at home! This recipe is great for movie nights, parties, and anytime you feel like munching on something tasty. The extra virgin olive oil really gives this “popped corn” a lovely, perfumy taste! So ditch those “heart-attacks-in-a-bag” (a.k.a microwavable popcorn) today!

Ingredients

3 tablespoons peanut or canola oil
½ cup high quality popcorn kernels
½ teaspoon salt
3 tablespoons extra virgin olive oil


Directions

In a large saucepan, mix together the oil, popcorn kernels and salt. Cover the pan with aluminum foil and make 10 slits on top with a knife.


Place the pan over medium heat and shake constantly until the kernels finish popping, approximately 2 to 3 minutes. Take the pan off the heat and remove the foil (be careful - it’s hot!).


Drizzle the olive oil over the popcorn and give it one final stir. Pour into a large mixing bowl and serve.



Apples and Cottage Cheese



Serves 1

Here is new tasty new combo for your average apple! Apples and cottage cheese are great for the workplace and for those late night excursions to the kitchen. They are delicious, elegant, and they won’t leave your tongue stuck to the roof of your mouth (like with peanut butter)!

Ingredients

1 medium apple, cored and sliced
½ cup low fat cottage cheese (or one 4-ounce Breakstone’s snack cup)
Ground cinnamon to taste (optional)


Directions

Cut up apples into pieces and evenly sprinkle ground cinnamon on top. Top with cottage cheese. Serve and enjoy!



Simple Tomato Salad



Ingredients

1 large tomato
4 large fresh basil leaves or 12 small ones
1 tablespoon extra virgin olive oil
¼ teaspoon salt
1/8 teaspoon ground black pepper


Directions

On a cutting board and with a sharp knife (a serrated knife works best), cut the tomato into 8 wedges. Transfer the tomato wedges onto a serving plate or bowl.

Roughly chop the basil leaves and sprinkle on top of the wedges. Drizzle extra virgin olive oil over the tomatoes, and season with the salt and pepper. Enjoy!



Ants on a Log(Perfect for Kiddos)



Serves 2

Ants on a log are a perfect after school snack for kids. This version of the classic has peanut butter mixed with honey, which adds some much needed antioxidants into your child’s diet. It’s a childhood classic with a honey sweet twist!

Ingredients

2 celery stalks
2 tablespoons of honey
¼ cup of peanut butter
A handful of raisins


Directions

Cut the celery stalks in half. In a small bowl, mix together honey and peanut butter. Spread honey peanut butter evenly in the hollow of each celery stick. Sprinkle raisins (the “ants”) on top of each “log.”

There you go! Enjoy your ants on a log!


Peanut butter Yogurt Dip





Ingredients

2 tablespoons plain lowfat yogurt
2 tablespoons water
4 tablespoons smooth peanut butter
2 teaspoons honey


Directions

In a small bowl, whisk together the yogurt, water, peanut butter and honey until well combined. Serve immediately alongside fresh cut vegetables and sliced fruit, or you can refrigerate for 20 minutes and serve chilled.

I hope you like it!


Turkey Roll Ups



Ingredients

½ teaspoon Dijon mustard
½ teaspoon honey
2 slices reduced sodium deli turkey breast
1 cup baby spring salad mix (roughly 2 palmfuls)
½ cup red pepper, sliced (about 3 inch long slices)


Directions

In a small bowl, whisk together the Dijon mustard and honey until well combined.

On a cutting board, lay the slices of turkey next to one another, and spread half of the honey mustard mixture on top of each slice. Place one small palmful of spring salad mix and a couple of slices of red pepper on top of each turkey slice. If desired, top with a mint leaf. Carefully “roll up” each slice of turkey and serve. Dig in!

Start with your Core

Chandi Schwab

Understanding the importance of a strong core is essential to proper and effective exercise and long term health. With all of the running I have been doing I haven't had the time or energy to get other workouts in that I enjoy. I always make the time for my core though. It is an important part of my marathon training, and all other physical activities as well.

Here are the Top 2 Reasons Having a Strong Core is Important

Reason #1: Transfer of Movement and Energy
The core muscles are at the center of our body. Hence the name. A lot of people tend to think that this only pertains to the the ab muscles but the core actually also includes all the muscle groups that stabilize the spine and the pelvis (hip area) like our gluteus muscles (butt muscles) and erector spinae muscles (one of the major spine muscles), to name a few. Because of the location of these muscles, we transfer energy through each muscle in the core every time we move. From simple movements like walking, running, sitting, getting up, getting down, jumping, to lifting objects such as in weight lifting, you can bet we are reliant on our core to generate energy and facilitate movement.

Having a weak core can be detrimental to our overall health and fitness but having a strong core can give you many benefits such as:

◦Greater efficiency during movements
◦Increased strength and power output during weight lifting exercises where we use our core such as squats, dead lift, chest presses, jumps, etc.
◦Improved body control, balance, and stability
The benefits of having a strong core can benefit us not just at the gym but more so in real life situations like unexpected falls or turns where balance is important. Using our core during jumping and running can also protect our back and joints by acting as shock absorbers from the impact generated from these types of activities upon hitting the ground.

Reason #2: Stabilize Spine and Pelvis
Our core muscles help keep our spine erect and our hips in the neutral position. Our abdominal muscles especially protect our lower back by stabilizing our spine during movement. Many back problems happen, when our spine gets out of alignment because of a movement done with weak core which can also result to even more problems down the road. This is due to the fact that the spine is our central nervous system’s main pathway of communication to other parts of our body including our brain. Messing up the spine is like closing the major roadway in a big city – a lot of things will not get done and pretty soon, big problems will occur.

Here are some awesome core strengthening exercises..




90 degree pull ups: Using a pull up bar, pull your body up until your arms are at a 90 degree angle. Bend your knees to a 90 degree angle as well. pull your body up bringing your chin up over the bar and slowly back to the 90 degree angle. shoot for 10 or as many as you can, and be sure to keep your abs tight, and breathe slowly(don't hold your breath.(You can also keep your arms in the same 90 degree position and bring your knees to your chest 10x.(try a 5-10 weight between your legs to make it harder)







Leg lifts with weights: Find a mat and a 3-15 lb weight(start with 3-5). Place the dumbell at your feet and lie down on your back on the mat. While keeping the small of your back on the floor, lift the weight up with your feet until your feet point straight up to the cieling, then slowly bring the weight back down toward the floor. Before it hits the ground bring it back up and repeat 10x. With this same exercise you can hold the weight between your feet and bring your knees to your chest the extend your legs back straight out in front of you. (remember to keep the small of your back touching the ground).Try holding the weight between your feet and lift it slightly off the ground, see how long you can hold it.



Plank: Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you.Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched. You should try to keep a straight line between your shoulders and toes.
Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer. Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 to 90 seconds at a time. Make the move more challenging as you gain strength by lifting one leg at a time behind you. Inhale as you lift the leg, and exhale as you lower.

10 ways to help you lose weight

Chandi Schwab

1.Schedule Your Sleep: There is no way around this, either you get quality sleep (and enough of it) or your body will eventually work against you when trying to lose weight. Sleep is a precious time for your body to repair and rejuvenate. Lack of quality sleep can increase stress hormones which then store fat around your belly. On average, the body needs seven to eight hours of sleep at night so aim for that as much as possible. Quick tips: try to be in bed before 11 pm and avoid any active stimulation 30-45 minutes before bed.

2.Eat Your Carbs: Yes, we said carbs. Your body needs the right kind of them. A simple tip to selecting healthy carbs is this: If you can pick, grow, or harvest the carb, you are on the right track. This definitely includes eating all vegetables - eating vegetables helps you feel full while simultaneously giving your body some of the best nutrients for your body in the world!

3.Pick A Pattern: Your metabolism needs to be told what to do, you cannot think yourself thin! You can increase your weight loss by eating real food that your body recognizes, at the right times. For most people, the ideal pattern is to eat three meals and one snack per day. I truly believe eating healthy small portion meals every 2-3 hours is the way to go, but do what works for you and your schedule. Quick tips: don't ever skip breakfast and keep dinner your smallest meal of the day. Try eating fruit if you have a late night sweet tooth.

4.Portion Contro: Let's admit it, most people eat too much food. The reality is that your body does not require excessive portions. Work with a qualified nutritionist or dietitian to figure out what your individual body needs each day to run optimally. Eating smaller portions of real, unprocessed food, more often throughout the day, will give you the nutrients your body needs and satisfy you so you don't overeat.

5.Work It Out: Exercise is important and the combination of cardio and resistance training is ideal. Do an interval-based cardio workout that includes resistance training three to five times per week for a total of 60 minutes per session. If you only have 30 minutes per day, alternate cardio and resistance training days. Interval cardio workouts can be done on a stair stepper, doing sprints outside or simply on a treadmill. Resistance training can include using free weights, yoga, Pilates or just use your own body weight through pushups, pull-ups and sit ups. I thriveso much off of my workouts, getting your boy moving is the best way to happiness.

6.Water Rules: Hydration is key to weight loss. Drink approximately two to three liters per day, or divide your body weight by 2 and drink that much water in oz.
Quick tip: drinking most of your water between meals and very little during meals helps your body digest properly and enhances your body's ability to extract all the nutrients it craves from the food you just ate!

7.A Sunny Outlook: Get outside and absorb some Vitamin D from the sun for at least 15-20 minutes per day. Ideally without SPF (okay to cover your face) for that brief time so you can soak in the Vitamin D. Talk to your doctor about this and have your Vitamin D levels checked annually or consider taking a Vitamin D supplement. This can change your life in more ways than you realize.

8.Sooth By Spa or relaxing activities you enjoy: Taking time out for you and your health allows you to focus, reduce stress in your life, reset what is important to you and helps you gain a clearer understanding of your priorities.

9.Quiet Time: In this era of technology and instant contact, it is vital to carve out some time for you. Try to take a break every day to relax, clear your mind and collect your thoughts and regroup. The constant, frantic pace of life can be damaging to your health, remember to give yourself some peace even if for only a moment.

10.Find Support: Surround yourself with people and activities that inspire, motivate and support you in achieving your goals. This year, find what you enjoy and love doing and go for it! If you want to lose weight and keep active, join an exercise class, fitness group or meet-up in your area.
Most importantly, don't strive for absolute perfection. Understand that you won't be perfect in your goals, just be sure to daily get back on track;)Good Luck!!

Best exercises and foods for your body type

Ectomorphic Body Type
Since ectomorphs burn calories very quickly and tend to want to gain weight, their fitness routines will differ. Good exercise for ectomorphs includes intense weight training workouts that will tire the muscles and build them up. Weight training is also good for building bone density, which is important for women, whose bones are prone to osteoporosis. Cardiovascular exercise is still important for general health and wellbeing.

Weight training: Three times per week, targeting the upper and lower body. Perform moderate to heavy weights with a low number of repetitions (2 x 8 repetitions), as too much activity will burn lots of calories. The goal should be to try to build muscle, rather than waste calories minimizing what muscle tissue you already have.

Cardio: Thirty minutes, three times per week, of low-to-moderate intensity aerobic activity, such as brisk walking and swimming. Swimming is highly recommended because the water provides resistance, which is great for muscle toning.

Diet: Lucky you! Due to an extra fast metabolism, you actually need to eat more calories than people with other body types, especially if you're trying to build muscle. Don’t get too carried away, though, thinking you can eat whatever you want,making healthy choices is still important. Focus on complex carbohydrates, such as multi-grain breads, pasta and whole grains, fruit and vegetables. It’s best to eat often and snack on foods such as nuts and dried fruit.

Mesomorphs

Mesomorphs already have great muscle tone and low body fat. A balanced combination of cardio training is great for this body shape, along with resistance exercises that promote strength and flexibility.

Strength training: Yoga or Pilates, three times per week, provides muscular conditioning in a routine more likely to develop muscle tone, not size. This type of exercise will ensure a good balance between the upper and lower body, and encourage balance, stretching and flexibility.

Cardio: Circuit training (moving quickly from one exercise to the next without a break), one or two times per week, promotes strength and stamina without building bulk. Other options include boot camp, spin and step classes.

Diet: If your goal is to put on muscle, you need to consume an excess of both complex carbohydrates and protein. If you consume too many calories and don’t exercise, you will put on extra fat. Aim for lean protein, such as turkey, chicken, low-fat dairy, fish and legumes, and opt for carbohydrates with a low-glycemic index (slow-digesting), such as grainy breads, brown rice and noodles, and include healthy fats from raw nuts, olive oil, flaxseed oil and avocados


Endomorphs

Endomorphs usually carry extra fat around the lower abdomen, hips and thighs, so the key is to start with a program that burns calories. Many endomorphs avoid weight training because they don't want to bulk up. You should not avoid weights! Since building lean muscle also burns fat, endomorphs should also include weight training in their fitness plans to give their metabolism an extra boost at the same time.

Weight training: Once or twice per week of moderate weight training, using the whole body. Use light to moderate exercises, with lots of repetitions, at a slow pace (3 x 15 repetitions) to burn extra calories. To improve body symmetry, you may want to double up on upper-body exercises. For example, push-ups, pull-downs and chin-ups.

Cardio: Thirty to 60 minutes of cardio work, three to six times per week, for maximum fat and calorie burn. Your cardio workouts should generally be done at a moderately intense level, such as brisk walking (adding hills), elliptical training, stair climbing, jogging and incline walking. Be sure to choose a safe exercise as the extra weight can cause increased pressure on joints and bones, so it is important to avoid engaging in exercises that can add stress to these areas. Also, increase incidental exercise levels by walking (instead of driving) and taking the stairs (instead of lifts or escalators). The goal should be to burn as many calories as possible.

Diet:If you eat more calories than you need to maintain your current weight, your body will store those extra calories as fat. So, you should try to lower your total calorie intake by eating five or six mini-meals per day (this also helps ward off hunger). Never wait until you’re hungry to eat and never eat until full. Instead, load up on high-fiber, low-glycemic index carbohydrates, such as fruit, vegetables, wholegrain breads, pastas and brown rice, to keep you satisfied for longer. Avoid sugar, processed food and junk food entirely. Drink enough water to stay properly hydrated. Also eat as much lean protein as possible, avoiding fatty meats and alcohol, which are high in calories.

Eating in Moderation

Chandi Schwab
I often get asked if I ever cheat with my eating. Here is my answer...I strongly believe in everything in moderation when it comes to dieting. That is what works for me. This is not necessarily what works for everyone else though. Many people enjoy raw foods, being a vegetarian/Vegan, low carb diets,etc... whatever it may be, they find that it works for them. I have always been a big eater and appreciator of food. I remember being 8 yrs. old and telling my aunt that I could eat 8 slices of pizza just like my age. Fortunately back then my metabolism was much higher and unfortunately I didn't care about the importance of a healthy lifestyle.(what kid does?)These days I guess you could say I pretty much follow the food pyramid. I try to always make the healthier choice and to be creative with my snacking.There are plenty of delicious healthy snacks out there.
Now back to the big question. Do I cheat? I can't call it cheating because I think it is important to enjoy lives indulgences. Some people don't, and are amazing for being able to stay away. I have some guidelines that I go by. Not always, but usually if I am offered a dessert when we are visiting people I partake.I feel like they went through the effort of making it and it could be rude to decline.(great reasoning right?) Holidays are always a free day, and other than that I just use my judgement, such as special occasions, get togethers, or if it has just been one of those days. The important thing is to always get right back on track. My normal everyday lifestyle is very health conscious, but since I workout pretty hard almost every day, I feel like that gives me some wiggle room:)I thik it is important to establish a foundation of being able to have moderation instead being too extreme either way. Establish moderation with your eating habits if you haven't already, this time of year it is especially important. Good Luck!!

Time Management

"Peace in life comes from pieces of life's experiences"

Scott Schwab:
Relative to the post about stress from yesterday, I believe that a post on time management is also valuable. I have learned one thing about time, "You cannot get it back, so don't waste it." Trying to keep up with the busy world is near impossible. I will not have the answer for every ones desired schedule, but in general will try and give some tips that can help anyone.
First of all we need to ask ourselves how much time is spent doing certain activities. How much time do we watch t.v., Internet, social media, and driving. These seem to consume much of the time that we have during the day. The other interesting thing is that these are the same activities that prevent our time being distributed better. One thing that I have implemented is checking social media once in a day. If I have it sent to my phone and get every update that a person does, I wouldn't get anything done. Secondly I wake up early in the morning so I can send emails and get busy work done.
Call me boring or crazy, but I just don't watch a lot of t.v. I do however enjoy movies, but put them in at a time that kids are asleep and I feel that I have accomplished things for the day. Getting up in the morning also promotes an attitude of getting things going. This is not natural, but it can be learned. Force yourself to get up and then start accomplishing what you would do naturally during the day, but with no disturbance from kids or media. Morning time is a perfect time to get a workout in and in fact, the most highly successful CEO's in America are sited to having one thing in common: waking up early and walking or running.
There is something about getting up and enjoying the sounds of silence and only having your mind to communicate with. So often there is so much noise in our lives that we need cannot hear ourselves think. Our subconscious, just may be the most powerful force in this world. I believe that we draw certain things into our lives based on what we think most about. I also believe that is we want a change, we need to visualize it and then go and make it happen. We have the power to do anything.
I have seen that lately as we have experienced some very trying times. As I wallowed in the mire of pity and self defeat, I could not get anything to go my way and in fact things continued to get worse. However, as I implemented an attitude of accountability and action, things have turned around so drastically, you would not believe it. I know that at times we are weak, but it is only us that can take back our lives and maintain control. "Peace in life comes from pieces of life's experiences."

Time Management:
-Check social media once a day and limit the time you spend online
-Limit your t.v. watching to a healthy amount
-Get up early and get your day started right
-Eat a good breakfast so you have fuel for your day
-Focus on positive thoughts and that you can accomplish anything
-Avoid stress by being accountable and taking action
-Spend time thinking and meditating
-Exercise each day with something
-Spend the time in the car learning not listening

How emotional stress effects weightloss

Chandi Schwab
The dictionary definition of stress is "any real or imagined threat, and your body's response to it." This can be a good thing, as well as a negative thing. Stress is not entirely negative. Some stress can be avoided and other stress cannot, and some stress can even be beneficial, but it becomes a problem when the stress starts impacting your body in a bad way.

Stress is one of these emotions that can cause harmful side effects and when we eat in a state of stress or anxiety, which is pretty much all the time for most people, there are particularly bad side effects. The best way to explain this is to outline what happens when you are stressed. Our bodies are made to react to a stress emotion by getting ready to flee or to fight. It's called the "fight or flight" response. It increases your blood pressure, heart rate, and increases the blood into your arms and legs in order to get ready to flee. With regards to weight loss, however, this response is not helpful because it shunts blood away from your midsection and virtually shuts down your digestive system.

When you eat under stress, even if you are eating the healthiest food in the world, you will not be able to fully digest and absorb the food and nutrients from that food and your body will not be able to burn calories effectively. Since all that blood and oxygen are being used elsewhere, your metabolism also suffers, plus you will see a decrease in the enzymes in your stomach. Your cholesterol and triglycerides then go up because of the decreasing stomach flora, which then leads you to be more sensitive to food, which then, in turn, creates allergies, gastroesophageal reflux, and heartburn.


There are several ways in which stress can contribute to weight gain as well. It has to do with cortisol, a stress hormone. When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones.
Whether we're stressed because of constant, crazy demands at work or we're really in danger, our bodies respond like we're about to be harmed and need to fight for our lives (or run like heck). To answer this need, we experience a burst of energy, shifts in metabolism, blood flow, and other changes.

If you remain in this state for a prolonged amount of time due to chronic stress, your health becomes at risk. Aside from a host of other dangers, chronic stress can also cause weight gain -which is why some products like Cortislim are marketed as diet aids.

Chronic stress and cortisol can contribute to weight gain in the following ways:


Metabolism - Do you feel like you're prone to putting on more weight when you're stressed, even if you're eating the same amount of food as you always have? Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
Cravings - OK, you're stressed. Do you reach for a nice salad or a pint of Ben & Jerry's? I'll bet on the latter. People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.

Blood Sugar -Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.

Fat Storage -Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.

De-Stress List

-Exercise

-Meditate

-Take a nap

-Get a massage

-Practice yoga or tai chi

-Listen to soothing music

-Use guided imagery or motivational CDs

-Take an aromatherapy bath

-Take time-out: a short walk or a long vacation

-Take a news fast: stop being a receptacle for the world's problems

*If you have any unresolved issues in your life with someone, this can be a huge stress and really effect your weight loss goals. It is important to resolve those issues and bring them to a close so that tension can be released, and better be able to focus on your goals and find peace.
(ezinearticles.com and livestrong.com)

Healthy Weekend Warriors

Chandi Schwab
We all know how it goes. You make good food choices, avoid temptations, and work out every morning only to find that on Friday or Saturday night, your willpower goes out the window. Somehow you begin noshing on hamburgers and fries,then snoozing through your Spin class the next morning. Sound familiar?

The weekend sure can make our weight-loss goals challenging. Why? Well, during the week, we tend to plan ahead and follow a schedule. We get up, eat breakfast, head to work, eat planned snacks during our breaks, enjoy lunch at the same scheduled time each day, and find ways to squeeze in exercise. Many of us even pack a whole day's worth of food and do pretty well at making healthy decisions day to day.

During the weekend, it might seem that all bets are off. Without a set schedule (and more opportunities for temptation) one weekend can easily undo a whole week of healthy habits.

So, how do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay healthy—and on track!

1. Squeeze in a longer workout
The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.

2. Eat like it's a weekday
When you think about it, it doesn't really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

3. Stick to your usual sleep schedule
Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!), and could also interfere with weight loss. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4. Get outdoors
Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside can boost your body's production of vitamin D, plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors!

5. Fuel yourself for weekday success
Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and under exercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.

6.Make water your first choice
Why drink more water then coffee, soda or even juice? Anything other than water has caffeine, sugar and other additives that the body needs to filter, break down or store. And after all of that, the body may not end being hydrated the way that it needs to be.
Juices are good for you and definitely better than coffee or soda, but juices contain sugars that can add to your caloric content. Juices contain vitamins but they do not hydrate your body as well as water can.
This does not mean that you should never drink other beverages. However you do need to make sure that you are getting enough water into your body. 2 to 3 liters is an average of the amount water that you should consume on a daily basis. You will never have to worry about drinking too water. People that are ill from the common cold or are suffering from high blood pressure or any other illness are instructed to drink as much water as they can.

7. Plan for relaxation
Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. Whether it's practicing your favorite hobby, seeing a movie with friends or even meditating quietly, do something every weekend that recharges you. You'll not only feel better, but also beat stress (which may also help you drop a few pounds).

8. Break the on-again, off-again diet mentality
If you have a history in yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout the course of a week. View the weekend as time for you—not a time to rebel or "cheat" on your diet and exercise plan. Remember that being at a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term.

9. Weigh in Monday morning
If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday morning. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices.

10. Plan for the week ahead
What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Saturday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about laundering your workout clothes, packing your gym bag, and getting prepared for workouts, too.

Hope this helps!!Good Luck!!:)

Sabotage Sugar Cravings

Chandi Schwab
Craving sugar, whether it be gummy bears or Oreo cookies, is a powerful urge that can be hard to resist. Many people feel deprived if the evening meal is not followed by dessert, and who hasn't jumped in the car and headed for the nearest ice cream shop to squelch that irresistible need for sugar? Sugar can affect you emotionally and physically. So what do you eat when the cravings hit?

When you eat sugar, your energy level increases and the insulin in your blood rises sharply. This insulin allows a chemical called tryptophan to enter your brain and release a neurotransmitter called serotonin. Serotonin is a feel-good chemical that gives an overall sense of well-being. Beta-endorphin is another neurotransmitter that sugar releases. Sugar actually makes you feel physically good. Sugar may also be associated with emotional aspects of your life, like grandma's chocolate chip cookies.

Micronutrients
Several micronutrients may help curb your sugar cravings. Most can be found in a good multivitamin with minerals. Zinc, vitamin C and the the B vitamin niacin help release serotonin to curb the cravings. Chromium enhances the effects of insulin by helping in glucose metabolism. Therefore, you need less sugar for energy, which may reduce sugar binges. Foods that contain chromium are grapes, potatoes and broccoli. You can find zinc in oysters, crab and beef; vitamin C in oranges, grapefruits and strawberries; and niacin in fortified cereals, tuna and salmon. Talk to your doctor about taking vitamin supplements.

Whole Grains
Whole grains, such as whole wheat, barley, oats and brown rice, contain fiber, which can help reduce your sugar cravings. Whole grain breads and brown rice dishes are good sources. Consuming six to 11 servings of whole grains a day can also help regulate your digestion and reduce the risk of coronary disease.

Fruit
Eat fruit. Apples are a wise choice. They are sweet and rich in fiber to make you feel fuller and satisfy your sugar cravings. Additionally, their portability will enable you to eat an apple at anytime without having to peel or cut it like other fruits. Lastly, because apples take longer to chew, your body has a longer amount of time to register that you are no longer hungry, thus suppressing cravings.

Vegetables
Vegetables not only deliver a high dose of vitamins and minerals, but also ample amounts of fiber, helping to reduce sugar cravings. Choose leafy green vegetables like turnip greens, collards and kale. Sauté these vegetables in light olive oil and season to taste using flavorings such as garlic, herbs and lemon to bring out the flavor of these nutrient-rich vegetables.

Nuts
Just one ounce of nuts can deliver high fiber and fight your sugar cravings. Almonds, cashews and peanuts are all healthy and fiber-rich alternatives to sugar. For an added snack, mix almonds with raisins in a plastic bag for a naturally sweet snack on the go. You can also add nuts to plain yogurt as a sugar substitute. Or, you can begin fighting your sugar cravings early in the day by sprinkling a handful of nuts over your cereal. Sometimes grabbing a spoonful of peanut butter is very necessary and satisfying:)

Meat
Chicken is a healthy source of protein which your body needs for energy.Lean beef and fish also contain protein that your body converts into energy. If you have enough protein in your diet, chances are you will not feel fatigued and your body will crave less sugary boosts through the day.

Natural Sugars
Honey contains natural sugars which are healthier than refined sugars. Whole grains have a low glycemic index so a snack of oatmeal with honey will both fill you up and give you enough energy to ward off sugar cravings.

Combining Proteins with Sugar
Completely eliminating sugar from your diet may not be feasible for many people. So if you feel you just can't resist, try this strategy offered by nurse practitioner Marcelle Pick of the Women to Women website. Indulge your treat with a bit of protein. Eat a small piece of cheesecake, custard or meringue, all made from protein. Or have a piece of cheese, milk or a handful of nuts with your treat of choice. The protein provides a slower rise in blood sugar and forgoes the insulin spike.

Remember, if your body is used to sugar it may be shocking to stop eating it cold turkey. A lot of these foods are great substitutes that have sugar in them still, but always try to eat in moderation.

Time to get active!!!

Chandi Schwab
You know you ought to start exercising. But what if, like so many people, you just hate the gym or are short on time and motivation? Or maybe you're so far out of shape that you don't know where to start? Never fear. You can still get in shape, because movement,the very thing needed for increased fitness can take place anywhere, and choosing the right workout routine for you is important.

To pick an exercise program, first consider whether it incorporates all the necessary elements of fitness. Any good program should have at least cardio and weight training of some sort, and many include things like yoga and pilates, designed to stretch and strengthen the core of your body. Doing at least some kind of stretching is important, so that you don't injure yourself.

When you are doing cardio it should include some sort of exercise that requires enough effort to get your heart pumping stronger than usual. Biking, walking, jogging, hiking,surfing, skiing, swimming, and playing all sorts of sports are all types of cardio to consider. Any time you are moving and sweating, you can count it as cardio.

Cardio should be done at least three days a week in order to sustain fitness, and probably at least four to see improvements. It is beneficial to add in weight training at least two days a week, I alternate upper and lower body. Stretching can be incorporated into your workouts, or you can devote an exercise session entirely to stretching. Make sure to still stretch as necessary in order not to injure yourself on other days.

Choosing one type of exercise that you do most of the time isn't a bad thing. But your routine should be varied at least occasionally. Ideally, once or twice a week so that you are sure to exercise as many muscles as possible. A lot of people make one exercise session per week their 'cross-training day' and do something other than their usual exercise that day.

Choosing the right workout routine is mostly about making it something that you can look forward to, instead of dreading. To do this, your exercise program needs to feature activities that you enjoy, and show positive results. Be creative when making your exercise plans, there's no reason that a salsa dancing lesson, or playing WII Fit can't be substituted for a run, it is always nice to mix it up! Now go for it!!!