Healthy Living Advice and Tips.

This Christmas, we finally caught up with the rest of the world and got a Wii.   Naturally, I went out and purchased the Wii Fit Plus, plugged it in and started playing!  First impression: awesome.  Here is how it works:

• Input your information and have your BMI calculated to find out where you stand on the healthy – obese scale as well as your “Wii Fit Age.”
• Pick your Wii trainer - either a woman or man (I chose the woman)
• Using the “Wii Fit Routine” option (only on the Wii Fit Plus) build a routine using the Yoga or Strength Training exercises (mine is about 45 minutes long and burns about 175 calories).
• Play the aerobics games and Wii Fit Plus Training programs until your heart is content!

There are a couple features that make this game/program great for home fitness and family fun.

• The program keeps track of your BMI and weight each day that you play and keeps you aware of your body’s fluctuation in weight.
• With the “fit activity points” option, you can input any exercise that you complete outside of the game like a 30 minute run.
• The aerobics and training plus programs are engaging, fun and you really break a sweat!

I would recommend this program to anyone who is tired of their “Firm” tapes and yoga DVDs.  The Wii Fit Plus is a blast and after a month, I am still a faithful user.

PS – the obstacle course game is SO MUCH FUN!

Getting through the Thanksgiving holiday without gaining weight and staying healthy… is not as hard as you might think.  Whether you are hosting the big Thanksgiving meal yourself or you are visiting family, these simple tips will get you through Thanksgiving (and the rest of the holiday season) without any extra pounds!

1. If you are making the Thanksgiving meal yourself, go for the whole grains and fresh vegetables.  There is absolutely no reason to not pick up the whole grain rolls, sticky buns and stuffing rather than the other stuff.  Whole grains are loads better for your body than the other stuff and you can feel better about consuming it too.  Bringing a fresh vegetable platter or fruit salad is  a great addition to any Thanksgiving and would be a great alternative to the deviled eggs and pasta salad.
2. Skip the sweet tea and cranberry juice and go for the water instead.  Fruit drinks and teas are packed  to the brim with sugar and unhealthy ingredients.  If you must have tea, try unsweetened (GASP!)
3. There is no need to pile mountains of broccoli casserole, sweet potatoes and creamed corn onto your plate.  Instead, take a small portion of your favorite sides and eat them slowly, putting your fork down in between bites.  This will fill you up and help you fight the urge for seconds…thirds and even fourths!
4. Before you get up for seconds, give yourself at least 20 minutes to let your first helping settle.  It takes about 20 minutes for you to feel satisfied and no longer craving food.  Have a chat with your long lost aunt, clean the gravy off of your shirt or take a stroll down the block.
5. Stock up on the vegetables!  Opt for the green beans instead of the casserole or the steamed broccoli instead of the marshmallow-covered sweet potatoes.  You would be amazed at the number of calories you dodge by choosing plain vegetables instead of vegetables that have been marinating in cream of mushroom all day.
6. Finally, go take a walk.  It might be chilly outside but throw on your favorite hoodie and leash up the family dog.  Invite your sister to go with you and catch up while getting some exercise.  You can burn off the pumpkin pie…or at least part of it!

With these tips and some common sense, you will make it through Thanksgiving and the rest of the holiday season without gaining weight and you’ll feel great doing it!

Somehow, I have survived the Halloween season without picking up any extra pounds. On Halloween’s past, I would nibble here and there on candy corn, peanut butter cups and whatever baked goods are lying around all day but this year, I stood my ground and snacked on healthy alternatives. I blame Halloween last year for the extra 10 lbs that steadily increased the size of my bum and I swore that this holiday season would include a healthier and more confident girl. How did I make it through Halloween and maintain? Here are some tips to follow that work perfectly for a delectable Halloween season:

1. Take a bite and put it down!  I spent a great deal of my Halloween baking pumpkin cupcakes, chocolate truffles and pumpkin bread… trust me, this is not an easy rule to follow but it works!  I only allowed myself to try half of a cupcake, not the entire thing along with tasting the truffle mix, not having an entire truffle.  I made sure that I had a snack (like a VitaMuffin) that was a healthy alternative and I kept myself satisfied without any crazy, sugary sabotage.
2. Trade the snickers for the pretzels.  This might sound lame but if you stock up on healthier trick or treats, you will be saving yourself from the internal struggle that would surely ensue if you had chocolate covered heaven all over your house.  For one thing, it is probably cheaper and for another, the pretzels and popcorn balls aren’t that bad after all!
3. Burn some calories that day.  Sure you might plan on partying your butt off that night and walking all over the place but if you start the day off with a nice run or walk through the neighborhood, you are much more likely to have a healthier halloween than if you sleep in and mope around wondering what everyone is going to dress up as.
4. WATER IS GOOD FOR YOU….DRINK IT!  I am pretty sure that I include this in any article that I write but if you stay hydrated, the world and your body will be a better place.  If you plan on having a long night out with friends, make sure you drink your water!  You are a million times less likely to be hung over in the morning if you are hydrated and you will be more beautiful and your skinny pants will love you for it!
5. Last but not least, don’t buy a costume thinking that you are going to lose 10 lbs before Halloween so that you can fit into it.  It is like a wedding dress… NEVER buy smaller than what you are when you try it on.  It is much easier to pin some loose ends up than it is to try to make something bigger.  Trust me on this one.

I hope this happy helping of Halloween tricks helps you set some goals and guidelines for this holiday season!  Please remember to stay active and healthy this time of year.  People seem to get caught up in holiday festivities and lose sight of their long term goals, only to have to start from the beginning again in January.  So be safe and healthy and enjoy your Halloween!

A while ago, I purchased the Bowflex SelectTech Dumbells for my husband who loves to lift weights and who had been eyeing them down ever since he saw the commercial on television.   At first I was a little apprehensive for a couple of reasons, primarily because growing up, my parents would buy things like a home gym or the ever-popular Nordic Track and it would end up gathering dust and taking up space in our den or garage for years on end.  Secondly, the idea of paying for shipping on a massive set of dumbells was not very appealing and I was not positive that it would be worth it.   Thankfully after a little research, I found that Bowflex was (and still is) offering free shipping on all dumbell purchases so after some debate, I decided to go for it and purchase the Bowflex SelectTech Dumbell set and I am so glad that I did.  I have never been one to lift weights but these dumbells make it so easy to go from 10lbs for myself to 90lbs for my husband.  Along with the dumbells, I also decided to add on the SelectTech stand which is so convenient for moving the dumbells within our home and also storing them.  I absolutely love this product and would recommend it to anyone!  It makes an amazing gift and is also something that is very low maintenance and will last a lifetime.  While I am still a cardio-junkie, it is nice to take some time and lift every other day or so for a few minutes and it really makes the difference.  If you are interested, click HERE to check out the SelectTech and start flexing!

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Setting out to run your first 5k is a huge task and the process can certainly be a bit intimidating.  Thankfully, the guys at www.CoolRunning.com put together a training program to get you running 3.1 miles in about 9 weeks – it’s called “Couch to 5k” and it works miracles!

The idea is to start off slow, just a few minutes a day, and work up to running 3.1 miles straight after a couple months.  You will get the urge to see how far you can run when you first begin but doing so will exhaust your body and make it even harder to reach your 5k goal so remember – baby steps are key!

My husband and I are recovering couch-potatoes and we just ran our first 5k together… and finished!!!  My goal was to not finish last and although it was 800* outside, we finished right in the middle of the pack.  We decided to run a 5k randomly (neither of us were huge runners) and so we ran a little bit each day with our dog, taking rests in between days and making sure to stay hydrated at all times.  We gradually added distance to our training routine and by the time our 5k rolled around, we were ready!  We set a pretty steady pace and kept our eyes on the finish line.  We had so much fun that we are planning on doing another 5k soon – I am working a little bit harder and sticking to this “C25K” plan to improve my endurance and maybe even my 5k time!

If you are interested in running a 5k and want to start practicing – check out this great training resource, give yourself a couple months, and register for a 5k in your area!  Also, check out this great resource that is fully dedicated to the Couch to 5k program !  Lastly, click HERE to find a 5k in your area!

Good luck & feel free to share tips and stories of your 5k adventures!

I have recently become addicted to all things Vitalicious.  Vitalicious muffin mix, muffin-tops and muffins galore.  Not only are they jam-packed with vitamins and nutrients, they are an amazing source of fiber and everyone could use a little more fiber in their diets!  I have always loved my muffins in the morning (I even make them for my students on Fridays) but after transitioning to a more healthy lifestyle, I discovered Vitalicious muffins.  They can be found in the frozen aisle, baking good aisle and bread aisle of any grocery store and are so delicious!  If anyone has a love for muffins but does not want to sabotage their healthy diets, try Vitalicious – you will be glad that you did!  Click HERE to save some moolah!

Running is one of the best ways to work out your entire body and help you reach your healthy lifestyle goals.  Nike and Apple technologies partnered up and created a program that allows your Nike sneakers and your Ipod to communicate and track your running history and training regimen!  Here is what you need…

1. Ipod Nano, Ipod touch or Iphone 3GS
2. Nike+ Ipod sport kit
3. Nike+ running shoes

First, take your Ipod sport kit sensor and install it into the pocket of your Nike+ shoe (pocket can be found in the insole).  Then, connect the small white receiver to your Ipod Nano!  Your Ipod will then display the Nike+ option so click on that and take some time to calibrate your walking and running styles.  After that you are all set!  Once you log your first run, hook up your Ipod to your computer (just like you are charging it) and the Nike+ tab will come up and will automatically update your progress.  From there, you can also go to your Nike+ account online and sign up for challenges, training regimens and you can even set goals!  You can set up workout mixes to run to and if you set distance/time goals, your Nike+ “trainer” will speak to you and encourage you along the way!  Online, you also have the option to create an avatar and share your

This ingenious technology has really taken off and people around the world are using it to get in shape, stay in shape and train for everything from 5ks to Ironman events.  Although I have yet to try it, some gyms have Nike+ compatible cardio equipment that tracks your progress on machines like the bike, elliptical and stair-master!

So, if you want to dust off your running shorts and start a new training schedule, grab a Nike+ to get you on your way.

Want some chocolate but don’t want the calories?  Grab a can of cola, brownie mix and some egg whites (optional) and voila – you have fresh baked, melt-in-your-mouth brownies that are so low in fat, they are only 1 Weight Watcher Point.  Follow along and enjoy!

Ingredients:

1. Box of brownie mix or chocolate cake mix
2. One can (12oz) of diet cola
3. 1/4 cup of egg whites (optional)
4. Fat-free Cool Whip (optional topping)

How-to:

1. Pre-heat the oven to 350*F
2. Mix brownie/cake mix, cola and optional egg whites
3. Pour into baking cups (fill 3/4) – if using cake, fill 3/4 glass bakeware
4. Bake for 14-16 minutes (cupcakes) 20-22 minutes (cake)
5. Let cool and top with fat free Cool Whip!

These brownies are perfect for parties, bake-sales, snacks and no one will even know the difference! They are quick and easy and each box makes about 15-20 cupcakes and they will last for about a week if kept covered.  Enjoy your new-found, guilt-free, favorite chocolate baked goods!

Happy Baking.

The summer is quickly flying by and as we gear up to face those backyard barbecues and July 4th cookouts, we should be thinking about the drinks that we consume and how those can affect our well-being.  Typically, people tend to focus more on what they eat instead of what they drink especially when they are trying to take better care of themselves but it is crucial to remember that what you drink also plays an important role.  Water should always and forever be your drink of choice.  period.  However, I realize that it is not as fun to drink a glass of ice water at a poolside cookout as it is to drink a strawberry daiquiri or a light beer so I found this tool thanks to Weight Watchers(c) which will help you determine how healthy your drink is!

The Cocktail Cheat Sheet is an excellent resource whether you are a Weight Watcher’s member or not.  The idea is to go for the lowest points possible so if you must have a drink, would it be better to have a Cosmopolitan or Mojito?  Just drag the drinks to the bar and wait to find out!  Not only is this educational but it is pretty entertaining as well.  When playing, also remember to look at the “Mac says…” section to see the tips that the bartender has to offer – they are generally very helpful and you can learn something as well.

Check it out:  Cocktail Cheat Sheet

Moderation is key when drinking alcohol so please stay safe, have fun and happy drinking!

Special Thanks to:  Weight Watchers