Hi there...

You probably think I have forgotten about you in all the excitement of the holidays - I have to admit it was a tiny bit hard to pull myself away from the chocolate cake, fruitcake, coffecake, and birthday cake on top of that - not to mention the Godiva truffles, chocolate covered cherries and rum balls - I never had a chance!!! So I'm pretty proud of myself to have gotten through one day in the last week without cake or chocolate! I'm sure I gained a couple of pounds (I hope that's all, but I'm not getting on the scales to find out!), but it was delicious, and I know I'll be back in my usual routine come next Monday, so just trying to enjoy it while I can without going crazy. The only thing that saved me was working out - the thought of that last bite of cake kept me from rolling over and going back to sleep, so there I was burning it off bright and early the next morning. Don't wait until next Monday to start getting back in shape - you can maintain somewhat of a normal weight as long as you are willing to burn some of those extra calories. Your metabolism stays elevated up to four hours after a workout, so you burn a lot more than you think - and the faster you move, the MORE calories are burned. This is a great time to pick up the intensity - all that extra sugar in your body gives you extra energy; that extra energy will also help you to keep your resolve for the next few days - small portions, lots of water and lots of exercise. You may feel a little sluggish at first, but your New Year's Eve imaginary endorphins will kick in after five or ten minutes, and you can take off. You'll be the one having the time of your life come the New Year! Melissa

Four days left...

We spend all month getting ready, and we know about it a year in advance, so why do we have so much left to do at the last minute?? Well, it wouldn't be Christmas if we were all organized and everyone was calm - it's part of the excitement and anticipation. And hey, excitement burns calories! Your heart rate is up from all that running around, burning off party food, office treats and that last sip of eggnog. However...being excited and hanging out at the mall aren't going to burn near enough calories to balance out all that fudge or the cheese ball - you have to fit in your workouts; maybe not daily, but as daily as you can make it. Working out also relieves stress, gets you out of the house and lets you be your normal self for an hour. I'm pretty sure they don't play Christmas music at the gym, so for once, you might even find yourself lingering on the treadmill! Melissa

Tis The Season - Part II

Pretty much starting from tonight, it is going to be non-stop festivities until New Year's Day - it will all be fun and it will all be fattening. Here are a few tips to help you (and remind me) of how to enjoy the season without gaining 10 pounds: 1) you probably will gain a couple, so don't panic - if you panic, you'll just eat more, and trust me, it won't make you feel better. Drink extra water and eat light and healthy when you're at home, and get your exercise time in - THIS will make you feel better; 2) Don't go to any party (or even dinner) hungry - a light fat/protein snack and a huge glass of water will stabilize your metabolism and let you have a little more control when it comes time to manage your splurge; this can be an apple with some peanut butter, a HANDFUL of nuts and a yogurt, a slice of cheese and 5 whole grain crackers, or even a small bowl of cereal or oatmeal. You know you won't be eating right away when you get to your party, and this will help you to pass on some of the nibbles. This is where you to want to start your plan for guiding you through the evening, however; you can get nuts, or party mix, or cheese any time of the year, so skip it now and go for something special - like that huge bowl of shrimp or that funny raw stuff everyone else likes but me; 3) look at the buffet or dinner menu before you start filling your plate, and decide what your five favorite things are - doesn't matter what you pick, but aim for five; put them on the smallest plate available and move away from the table or sit as far away as you can, eat slowly, and enjoy every bite; 4) if dessert is in the other room, don't even go in there (this won't work from me, but you can give it a try); same idea if you do go in there - aim for two or three things on a small plate, and have a bite or two of each (this is my plan)...good luck - this is always my downfall; and 5) after dessert, you are DONE - no going back for more, eating off someone else's plate, or taking any home - there is more where you are going tomorrow! This is a time when your host or hostess goes all out to make things special and especially good - it may take a little practice, but try to enjoy it all in moderation so that you will truly enjoy the festivities without any regret. And of course, if you blow it, walk an extra mile, drink more water, and try again the next night - you can do it! Melissa

a LITTLE nip of nog...

As soon as Thanksgiving dinner is over, the Christmas eggnog comes out. Christmas only comes once a year, so what's the harm, right? Well, 580 calories and 19 grams of fat per cup is what!! Eggnog is a luxurious drink - it's made up of quality ingredients (eggs, cream and sugar); it is often a toast to health and well-being for a happy holiday season, and it's one of many traditions to celebrate this special time of year. For this reason, and the added fact that the colder the weather, the higher the consumption of heavier drinks (mulled wine, hot chocolate, special coffees), you have a high chance of gaining a pound a week if you have one of these every day and don't exercise. Even a caramel brulee latte from Starbucks is 580 calories and 20 grams of fat! If you have one of these lattes in the morning, a glass of wine with dinner, and an eggnog that night, you're screwed come New Year's Eve - you'll still be wearing your Santa suit. So, a few tips: 1)mix whole eggnog with nonfat eggnog - I'll be honest with you, the fat free just feels like it is, so you won't be happy with just the fat-free; 2) mix 1/3 eggnog with 1/3 fat free eggnog and fill rest of glass with fat free whipped cream (leave a little room for the bourbon and sprinkle of nutmeg - that sprinkle of nutmeg takes more room than you think...); 3) have a dish of lowfat eggnog ice cream instead; 4) make it in a shotglass - there won't be much room for the eggnog! and 5) don't buy it - that way you're not tempted every time you open the fridge; it's the one thing you can look forward to at the neighbor's Christmas party. Virtually all eggnog sales are between Thanksgiving and Christmas, so when it's gone, it's eleven months til you see it again - it's not that you shouldn't have it, but go crazy on the nutmeg and easy on the nog! Melissa

Congratulations!

This is for all of the finishers of the White Rock Marathon!! My son and I volunteered on the course yesterday, and it was a blast! We were at the 6-mile mark, and what was so amazing is that I saw MANY runners who sure didn't look like they were going to be able to run TWO more miles, much less twenty, but guess what - they did it! A very high percentage of runners don't look like athletes, or even runners, but they don't let that get in their way. Every day, or nearly every day, they are all out there training - no excuses. Regardless of the weather, how many hours they worked that that week, kids are sick and they didn't get any sleep - whatever, they perservered and made it to their goal. Oh, what a feeling! There is nothing like finishing your first marathon - sticking to it, overcoming physical and mental obstacles, and doing something not everyone can do. Point is, you can be a winner too - it doesn't take special ability or a perfect body; you just have to get out there, do the work, and cross the finish line. That medal says it all - good job! Have a nice week, Melissa

The Christmas Fruitcake

You might be thinking of your old uncle, but I'm referring to the real thing - I'm one of about four people in the world who actually LOVE fruitcake! The rest of you just make the same old joke about the same old fruitcake, but it's a tough little cake so you can't hurt it's feelings. It's tough for a reason - it has been around since the 1400's; the Crusaders carried it to feed themselves during long periods away from home, so it was made in such a way that it wouldn't spoil (hence, the rum). In Europe, during the 1700's, the fruitcake was baked one year to be eaten the following year to celebrate a successful year of harvest (the more rum, the better the celebration). They were outlawed in the 1800's because they were considered "too rich" (hmmn...the rum?) The Queen of England broke through all that (she's never been known to be a teetotaler), and it became popular and necessary at every tea - she would save hers from one birthday to the next, which was believed to show restraint, moderation and good taste (but actually just fermented some more, which is why it tasted so good). It was also the custom in England for unmarried wedding guests to put a slice of fruitcake under their pillow at night so they would dream about the person they would marry (see, something good comes out of everything - maybe some of you might want to try that!) AND, it's not the worst as far as desserts go either - one average slice is 140 calories, 5 grams of fat (and most of that is from the nuts, which is a healthy fat - rum doesn't have any fat, good thing), and 6% of your iron. I like mine warmed up with a HUGE scoop of fat-free cool whip - even for breakfast! Oh go on - give it another try - it's a great way to start a day! Melissa

Mr. Peppermint

The tree goes up, lights and ornaments follow, and candy canes are the finishing touch. For some reason, in our house, they don't get eaten, so every year the candy canes get bagged up and sent to the office, where somebody will always eat them. But did you know that peppermint soothes your stomach after too much "eggnog", relieves the stress of annoying relatives, soothes a headache from listening to too much Christmas music, AND relieves motion sickness from flying around all night in your sleigh! It acts as a decongestant when you're all stopped up because you're allergic to poinsettias, and stunts bacteria floating around at the mall as you wrap up your last minute Christmas shopping (that's what you get for waiting...). So, unwrap one of those candy canes - at approximately 100 calories and and no fat, it might be just the thing that keeps you in the spirit! Melissa

The Fat Man

I suppose no one wants to see a skinny Santa, but there IS a reason why he's so fat and Rudolph is so buff - who's doing all the work? There's Rudolph at the front; he's sweating, his heart rate's up, and his blood is pumping so hard it makes his nose red! Then look at Santa - he's just sitting in the sleigh, all bundled up, back against the presents (stuffed animals in front to make him more comfortable), holding the reins and ho ho hoing. And, the other reindeer get bigger the further back they are, so really Rudolph, Comet, and Cupid are doing most of the work. It'll pay off though, when they get back to the North Pole and all of the other reindeer are envious of their powerful physiques. Do you want to be a reindeer or do you want to have to stuff yourself into a red suit come Christmas? If you want to be like Rudolph, you have to push yourself - work out hard and don't be afraid to get your heart rate up and sweat like crazy - it won't do you much good to just show up, sit on some machine and hold onto the rails like you're going to fall off. If you do have to put on the red suit anyway, the best present you could give yourself is a pillow - Rudolph will apppreciate it too! Melissa

Oh no!

All of a sudden, it's December and everyone else has their lights up, the tree decorated and all their presents wrapped - how did they do that?? They stayed home, that's how; didn't make it to the gym, or out for their morning run or even to their pilates class. They'll the ones who'll be sorry come New Year's Eve when they have to squeeze into that dress that fit perfect when they bought it last weekend or the button's too tight on their shirt (and they have that funny little gap) - either one of those can spoil a great party! Take the time now to get your workouts in - they are great stress relievers and calorie burners; that yoga or pilates class will help you to relax and organize your thoughts; the relatives are coming and they're bringing their pets, the lights keep going off on the tree, and your prime rib dinner now includes two vegetarians - you're going to need to be calm, and it will help if you're pants fit. And, what's a better excuse than you're meeting your trainer when it's too early too drink wine and everyone's driving you crazy?? Staying healthy is a gift to yourself, so don't panic - somehow by Christmas Eve it'll all be done! Melissa

It's going to be a merry month!!

I just love December - and I just found the perfect way to start it off - PEPPERMINT WHIPPED CREAM!! AND it's lowfat!! There really IS a Santa! Only 15 calories a squirt, 1 gram of fat and 1 gram of sugar - but it tastes awesome; just think - lowfat chocolate ice cream, light hot chocolate, even straight up if you just need a little fix - have a great start to your month! Melissa

The Holidays, A Time For Running???

Ok, so the health nut is across the pond for the week so I've been asked to fill in a day or two while she is away. So be gentle. As we approach the holiday season, one thing is usually a common scene for our family. The Turkey Trot. Our family has made this annual 5k a tradition year after year and this Thursday will be one of the very few we haven't run in (due to vacations). This has always been a great way to get everyone together, have a little fun family competition and then burn a few calories before the big turkey dinner later that day (or at least that last one was my mom's idea). And it's over and done with before football kicks-off so there really is no excuse. And if running on your day off from work doesn't excite you, the season has just started for all kinds of races now that the cooler weather is approaching. From 5ks to Marathons, it's time to get out there and hit the pavement. Whether it's tradition or for competition, I encourage everyone to find a fun event to take part in. Below are a few options in the Dallas area, but I guarantee every city has something going on this time of year. Stay strong and happy running! -j

Turkey Trot - http://www.thetrot.org
White Rock Marathon - http://www.runtherock.com/
Jingle Bell Run - http://www.trinitystrand.org

and MY real favorite....

Okay, one more breakfast and then on to something else. Normally I wouldn't recommend something with this much sugar in it (17 grams), but for a treat, or after a run or other workout, this and a skinny latte are just the best. It's a Fiber One chocolate and banana muffin - FABULOUS!! You might think it sounds yucky, but it's just the best! It's 180 calories and whole grain, with 4 grams of fiber; it tastes so moist and fresh that you'd never know it's a frozen muffin. Find them next to the waffles and pancakes, and of course, those Jimmie Dean breakfast muffins; throw one in the microwave and you're good to go. I will be out until after Thanksgiving, but I am having a guest writer do my blog while I'm out, so be nice to him. Have a safe and happy holiday! Melissa

Anything besides oatmeal?

Just so you know I'm not totally clueless about what you really want for breakfast, Jimmie Dean has a light breakfast sandwich - canandian bacon, egg white, and cheese on a whole grain muffin for only 230 calories! With just 4 grams of fat, and 40% of your protein, it's another great tasting, quick, healthy and easy way to start your day! See, I'm working with you...so, you have to work with me! Stock up your freezer, your pantry and your fridge with things like this so that when you are in a hurry and don't have time to think about, or prepare, something nutritious and tasty, you will be able to make a good choice. Your body and your brain will thank you! Melissa

a nice, hot breakfast...

Who's got time for that?? It's Monday, you punched the snooze button 4 times, and you can't decide what to wear... you're on your way to the gym, or work, or school, and you're running out of time, but you're hungry - what to do? Grab a packet of instant oatmeal, toss in some raisins and throw it in the microwave. By the time you've grabbed your coffee and loaded the car, it's ready; you've got something warm, healthy, filling, and it tastes great. Oatmeal has soluable fiber in it, which means it absorbs water inside your body, making you feel fuller faster, and satisfies you longer because it takes longer to digest. It is a complex carbohydrate, so it controls your blood sugar, giving you the energy you need to start your day, helps to maintain your weight and burn body fat. It is a perfect pre-workout meal. Oatmeal is full of B vitamins, iron and fiber; it's lowfat, cheap, and portable, so keep packets in your desk or bag for emergencies - all you need is a cup of hot water. Enjoy your week! Melissa

The Energizer Bunny

It would be great if someone could just stick a battery in us and we'd go and go, but besides the fact they don't taste very good, sooner or later the battery runs out. While that rabbit is sitting around getting recharged, he's storing fat. But because he's just eating carrots, he has to have a battery - who can make it through the day on just a carrot? Your body needs to be fed continually throughout the day so that you can keep going; your energy comes from food, but is only able to get about 25% of what you eat. The rest is used in digestion, metabolism, repairing and replenishing. That 25% is available as energy, and the amount that you use is dependant on the type of exercise you're doing and the muscles you're using (running vs. texting...). Your body uses protein, fats and carbohydrates for energy - you need it all; you also need the vitamins, minterals, and antioxidants you get from eating a variety of healthy foods - they all help keep your energy levels so you can keep going all day long. A fat bunny with no energy is not a happy bunny! Melissa

But it's lowfat!

How many times have we said this, and thought it was better for us - but not so fast. Depends on what you're looking for. Take for instance peanut butter. The lowest of all of them in fat has a lot of extra things in it that don't do one thing for you (tapioca syrup, rice syrup, vegetable glycerin - what is that??, and other stuff), but it is lower in calories by one-half, and only 2 grams of fat. It "sort of" tastes like peanut butter, and if you are only counting calories this might work for you, but die-hard peanut butter lovers won't go for it. The next lowfat peanut butter is a regular on the shelf, has 12 grams of fat, a few fillers also, but tastes more like the real thing - and it's half the price of the other. Then take regular, natural peanut butter - all peanuts, no fillers except salt, but 18 grams of fat. The good fat - mononunsaturated fat, high in omega 3's and flavor - but again, a little higher in price. In this case, go for the good stuff - the more flavorful and satisfying, the better. A diet higher in fat can actually help you eat less and because it tastes so good, you don't feel like you're giving anything up. Besides, you need the omega 3's for your heart, your brain, and your skin; they're also found in avocados, olives, and fish, but they don't work so well with jelly or a banana. And think how many calories you'll burn scraping it off the roof of your mouth (two tablespoons, NOT the whole jar!!) Melissa

Your Happy Pill

We are always looking for that magic pill that will make us stronger, more energetic, faster - or, you know, "more sexy"... - but the best pill isn't something you put in your mouth; it IS your mouth. A simple smile changes everything and can make you feel better immediately - no waiting forty-five minutes, 2 weeks, or never if it didn't work. A smile is good for digestion, stress, appearance, attitude and performance - you feel better on the inside and the happiness you exhibit outwardly is rewarding; people want to be friends with happy people. They want what you have, and it's an easy gift to share. Happiness just feels good; take advantage of something so simple and enjoy your week! Melissa

Gin and Tonic!

A tonic traditionally is something taken to help make you feel better - the British started adding gin to cover up the bitter taste of the tonic...I don't really like gin, but if it's going to make me feel better, well, maybe I'll give it another go! There is an old recipe for joint pain that uses golden raisins and gin that I've heard of so many times I decided to try it, and guess what - it's actually working! No kidding - my husband too! Look the recipe up online and try it for yourself - if nothing else, it's a great way to start the day (heehee!). All this aside, you need to look at the reasons behind your pain. I've been encouraging you to pick up your exercise program - speed, intensity, duration - anything that will push you to the next level; this can result in some degree of pain, some of which is normal and expected. No pain, no gain, as they say. But mild pain, that which is in the 1-3 range on a scale of 10, goes away as you warm up; moderate pain may stay with you, but doesn't interfere with your ability to complete your workout. This might require you to take a few days off, but it's tolerable and you'll recover quickly. Severe pain, 7-10 on your pain scale, stays with you before, during and after you exercise. You need to back off until the pain is gone - do pilates, yoga or swim - things that don't put any physical stress on your body. This can be really frustrating; you've been successful in reaching your goals and it's part of your daily life. However, you want to love what you're doing, and you won't if you are constantly in pain - you can't perform at your peak, and you just get more stressed out, and risk real injury that will put you out for a long time. So, relax - go to a movie, work a crossword puzzle, have that gin and tonic (but not too much tonic or it ruins the taste of the raisins!!) Have a good weekend - Melissa

Hump day!

Funny thing happens on Wednesdays - your mood generally improves, energy levels go up, and you start making plans for the weekend. I am particularly excited about this weekend because I have a birthday party (cake icing!!) and we're going to explore a new area of the city on Saturday and take in a basketball game; it's going to be really nice and sunny the whole weekend, and I just know the Cowboys are going to win...even if they don't, it's not going to ruin my weekend - it's only three hours out of (almost) three days. Of course, I want to win, but it's not the thing that would spoil it for me; THAT would more likely be that the cake had whipped instead of buttercream icing, or it rained unexpectedly and we were stuck inside all weekend, OR my jeans were too tight to wear to the game. Things like that! I happen to know the icing will be awesome because I ordered the cake! It's my own fault if my jeans are too tight, so it will help me not to eat too much cake, AND it it rains, well, we'll just go find a great little place to have lunch and maybe some wine (for sure, rain or shine, we'll do that...) - anyway, things always have a way of working out; go ahead and make your plans, give yourself something to look forward to, and put yourself in charge of having a good time! Go Cowboys! Melissa

A different kind of Monday...

Wow, that weekend went fast - all that planning for Halloween, then it flies by, and all of a sudden, it's November. And what a great day it is - sunny, no wind, and warm (at least in Texas, anyway! Sorry about the rest of you!!). Normally I don't like Mondays, and the time change takes a little getting used to, but when you have a day like this, take advantage of it! Take your workout outside, or if you haven't been working out, start now; it's a perfect time for starting over - it's the first day of the week, the beginning of a new month, and enough time to make it a habit before the holidays start. Working out helps you to eat better, and vice versa - one always helps the other, and they both help you! Even if your day is hectic, take ten minutes to get some exercise; you might find it's twenty or thirty minutes once you get going. By starting off right, creating good habits, and following through with them, you will be motivated physically and mentally to maintain them when you have more than just a bowlful of leftover candy to tempt you! Enjoy your week! Melissa

Freaky Friday

Well, it's almost here - and as I promised, I haven't gotten my halloween candy that I'm passing out yet and it's a good thing! I dipped into a "few" reese's peanut butter miniatures last night, and they were so good I could have eaten the whole bag!! More on that later...anyway, I've decided to get Tootsie Roll Pops - everyone likes them, and if there are leftovers, that's great! These have only 60 calories per pop and no fat; they take several minutes to eat, and you get that fabulous little treat in the middle; they have 14 carbohydrates, and 10 grams of sugar. You could have one every day - there just isn't a better candy treat!! What should freak you out is that those little peanut butter minis each have 42 calories and 2.5 grams of fat - AND they take only seconds to devour!! So, no more for me for sure anytime soon; I'm going to steal all of the cherry Tootsie Roll pops out of the bowl and enjoy them with a clear conscience. Enjoy your weekend and your treats! Melissa

The Wicked Witch

All this rain is making my broom soggy. It's easier to be "witchy" - just stay inside, let my hair go, and put on some old black thing; cackle instead of laugh, frown instead of smile. However, this would ruin my day, and perhaps yours. If I don't keep up my workouts, I'm going to be grumpy, and you're going to pay. If I'm not exercising, I might also not be eating as healthy - if I'm feeling fat, you're really going to pay. Like it or not, it's supposed to be a wet winter - if I start to slack off now, it only gets easier to do it again. Not that it's not great to sleep in one rainy day and be lazy, but "day" is the key word. Bad habits can creep up on you; this is a great time to start keeping a log, find a new workout buddy, or try out some new equipment. Keep yourself motivated and challenged; regular exercise keeps your energy levels up and your attitude more positive - you're just going to have a better day (and everyone else will too!) Melissa

Scary...

To get on the scale or not...hmmm, too many treats or too much magic potion, sooner or later it's gonna show up. Better to do it sooner, in my opinion. Weighing every day will help you to keep things in check - you don't want to your weight to get ahead of you, and then you start feeling like dracula instead of a smiling pumpkin. There are some that don't agree with me; yes, your weight can fluctuate 2 to 3 pounds every day due to a variety of legitimate factors, but fluctuate means go up and down, same two or three pounds, but not go up, and then up a little more. If you stay on top of it, it's a lot easier to cool it for a couple of days; by paying a little more attention to your diet and your workout, you're back within your boundaries in no time, and you'll also make yourself more aware of what your limits are. If you don't want to be frightened by what you see staring up at you in black and white, you know the tricks...Melissa

A Little Friendly Competition

Train for a 5K with your best friend, your sister (or brother), your spouse, neighbor - or anyone. This might be a completely new thing for you, or a 5K somewhere you haven't been before. The fall is the perfect time to run - the weather is awesome, and there are a lot of people training for something so it's easy to find a companion. Running releases your feel-good hormones, strengthens your bones, and renews your spirit. It is your playtime; you're outside in the fresh air where you can push yourself, and running with someone challenges you to go a little faster than if you were running alone. Pick a run that's far out enough for you to be able to accomplish your goal; this may be simply completing the 5K, or it might be beating your own best time. You might even "beat" your partner, but most of all, you will have had some fun and a few laughs, and maybe even met some new friends along the way. Sign up today and hit the road! Melissa

So tempting...

It's hard to resist the temptation of your favorite food when it's sitting right in front of you - and right now it's all that Halloween candy. If I could make a suggestion, just don't even buy any of it until Saturday; don't worry, there will be some left. When you do buy it, unless you're prepared to eat as much as you pass out, buy something you don't like (licorice, yogurt covered raisins, etc.). I know what I'm talking about, believe me. It's very true that just seeing food makes you want it; your mind starts playing games with your stomach, and you just can't take your eyes away - pretty soon you've gone through most of the little candy bars we all love. I have done it many times, so this year I'm not getting any until late in the day, and that bowl of stuff I don't really care about is all going to get passed out. For me it can be suckers or skittle-type candies; the kids will still like it, but I'll be able to hold off. Sure, my husband isn't going to like this idea, so I might get one bag of the good stuff, but then I have to be prepared to have one or two (or three!) myself. You know how it goes...have a good week! Melissa

Man and the Machine

There is a little picture on each of the weight machines at your gym that shows you the muscles your (supposed to be) working, and how to perform the exercise. It's not that your other surrounding muscles don't benefit to some extent, which you also want, but you don't want to ignore the specific muscle groups for which the exercise was intended. Read the little diagram, and as you perform each exercise, pay attention to whether or not you are feeling it in the muscles you should be; hold your stomach in, maintain the correct posture, and continually think about what you are doing at each point - down is as important as up, in as well as out, front and back. If not, you may find yourself working your forearms, hands, neck - stuff you don't care anything about when your flexing in front of the mirror or otherwise attempting to show off improvements in your muscular physique. Don't be afraid to ask for help, and it may take a few tries for you to master the machine - but make your hard work pay off, and learn to do it the right way. Hope you're having a good week! Melissa

Ice Cream Faint Job...

...I LOVE dessert, as you all know, and I don't think about the nutrition stats when I eat it, because I would probably freak out - in fact, I know I would. I always have something on Saturday nights, and birthdays and holidays easily win out; but, fortunately for me, that's pretty much it. My advice normally to all of you is to treat yourself occasionally, but not regularly, and share when you do (although I don't do that...). However, I am going to learn to share, because I sadly read an article from Men's Health on the fifteen worst desserts in America, and one of them had EIGHTY grams of fat!! That's 720 calories of FAT - and not the good kind! My favorite thing at my favorite coffee shop has 31 grams of fat - you think I'll have THAT again with a clear conscience? Nope. It's important for you to know what's in what you're eating, splurge or not; it shouldn't keep you from having it, and enjoying it, but it will help you to share it; this way you won't overdo - or UNDO - what you are striving for - a healthy balance. Practice makes perfect, and it's time to start practicing! Melissa

Go Bananas!

Have you ever seen an unhappy monkey? No, because their favorite food is high in tryptophan, one of the amino acids that increases the release of seratonin in the brain; seratonin makes you relax, puts you in a better mood, and makes you HAPPY! Bananas help increase your brain power and make you more alert. They are the favorite fruit of athletes due to high levels of potassium; only an avocado is higher in this mineral, but it's also loaded with fat. Potassium, along with sodium, regulates the fluid balance in your system; it also helps strengthen your bones because it aids in the absorption of calcium. Bananas have many other vitamins and digestive enzymes that increase the absorption of other nutrients as well, and are easily digested by almost everyone. The banana is higher in carbohydrates due to it's low water content; it's made up of three sugars, so you get an immediate boost of energy, but some is saved for later, keeping you from getting a quick rise, and then drop, in blood sugar (which causes mental and physical fatigue). So, quick go buy a bunch - they're cheap and great when you have to "grab and go". Take them apart when you get home and they won't ripe as fast! Have a good week - Melissa

Regarding sugar...

Just noticed my dates are messed up on my blog, but I am referring to my last one referring to the pictures of foods and their sugar content (sugarcubes.com). I wanted to point out the important difference between the sugar in, say skittles, but also cookies, candy bars, etc. and fruit; while they are both simple sugars, fruit has the advantage of vitamins, minerals, and fiber; fruits are loaded in antioxidants, and benefit all the cells in your brain, nervous system, and muscles. Sweet snacks and drinks that are loaded in sugar, but have no nutritional value, are taken in as "empty calories". While they might give you an immediate burst of energy, they quickly raise your blood sugar, leaving you hungry for more, and may crowd out the nourishment you could be getting from other foods that are necessary for tissue repair, growth, and strengthening. Most fruits contain lots of water, so help you to feel fuller faster, and because it takes longer to digest, there is no drop in your blood sugar. You get a slow, steady release of energy into your muscles, so your body doesn't get a chance to store it as fat. Try to make fruit your first choice for a snack - sure there are times that only a Snickers will do, but just try to limit those occasions. Melissa

Before you give in to your sweet tooth...

A friend of mine sent me the greatest email today - if I knew how to forward it on to you I would, but I don't so you MUST go into their website and read it!! It's all of your favorite foods with a stack of sugar cubes beside it, so you can quickly see where the biggest offenders are (or aren't) - the website is sugarcubes.com, so I hope you will take the time to check it out. Hope you are having a nice hump day - the sun is out finally!! Melissa

Pucker Up!

Yeah, it's Monday, raining again, and that cupcake and chocolate chip cookies from the weekend showed up on the scale this morning...hmmm, not off to a good start. But, did you know that all it takes to turn the day around is a simple lemon? Lemons are mood boosters, and they also increase your concentration. Starting your day with a squirt of lemon acts as a tonic for your liver, and gets your digestive system going. A lemon has 33% of your daily vitamin C, so it helps to protect your immune center from colds and infections. Mixed with warm water, it's great for a sore throat (might want to add a little honey). Lemons are a natural diuretic, a stain remover, rubbed on your skin prevents sunburn (not likely that's going to happen today...); squirted on a cotton ball will stop a nose bleed, it's a great air freshener and can be added to almost anything when cooking to increase the flavor. Who new that little yellow thing could do all that! Have a good Monday - Melissa

Baby, it's cold outside!!

It's a good thing I don't live in Omaha! One day it's 85 and sticky, and the today it's 55, feels like 45, cloudy and damp. It's a good day to sit by the fire and drink wine - but it's only 3:00, so I'll wait a bit - heehee...however, cold is a good thing - you burn more calories trying to stay warm, but that's only if you're cold. If it's cold outside, and you're inside sitting by a warm fire, you're probably going to gain weight. We tend to move less in the winter months - there's football, the fire, the wine in front of the fire - not to mention the holidays! So don't hibernate; look for opportunities to get outside and move around, and think about getting a couple of workout videos for the days it's too dreary to go out. You're body will try to store fat in an effort to keep your core (insides) warm, and it's up to you who wins. Enjoy your weekend! Melissa

Your Favorite Jeans

...might have to go by the wayside. It may be time for a new pair if they are too loose, too short, too high-waisted, too whatever; if they don't look good from the back, toss them! I'm in the locker room today and everyone in there who had a daughter had been told they needed to take them jean shopping. Good thing, because they needed to go. It doesn't matter what size you are, if your clothes are ill-fitting, it won't make you feel good - or look good. There's nothing better than a great pair of jeans to boost your morale; I know all about the "if you feel good on the inside, you'll feel good on the outside" - but you'll feel a lot better if you feel good about what you have on. You eat right most of the time, and you exercise regularly; sure, you're weight might not be where you want it be, but you'll get there - the better you feel about yourself, the more likely you will make good choices - so treat yourself. Just like a swimsuit, you may have to try on fifty to find the perfect ones, but when you do, it will make your day! Have fun shopping - Melissa

My favorite pickle!

It's a Wickle - sweet and spicy at the same time! They are the perfect thing when you're starving, wanting something crunchy with your sandwich, that you can eat while you're making it - you get ELEVEN of them for 35 calories!! You are practically not even hungry anymore by the time you get to the sandwich. They are a little hard to find, but worth the effort; they are delicious, fat-free (as are all pickles) and may help you not to reach for the chips - or at least not as many! Melissa

The Benefit of SOY

Okay Jason, don't stop reading...hee hee! That probably goes for a lot of you out there - you may have tried a veggie burger a long time ago (your mother might have tried to sneak one by you...) and found it to be "funny tasting". However, the soy substitutes used in foods have improved their quality, both in taste and texture; you would honestly be very impressed, and the benefits of soy are worth giving them another try. Soy protein is a complete protein, equivalent to animal protein in terms of protein quality, meaning they have all of the essential amino acids - unlike other beans - and is lower in fat, and saturated fat, than animal proteins, particularly beef. (Remember, all of the cells in your muscles, tendons and ligaments use amino acids for growth and bodily functions). Soy protein is easier on your digestive system and kidneys; while it takes approximately 16 hours to digest meat protein, soy is digested much more quickly, sometimes in as little as two hours. The importance of this is significant, because it gives your insides a rest. Your digestive system has to work very hard to digest animal proteins - good in the way that it boosts your metabolism and doesn't store much as fat, but eaten at dinner can actually contribute to a poor night's sleep because it is still hard at work at bedtime. Try substituting a couple of meat meals a week with a soy meal - there are many new flavors of veggie burgers, also ribs, corn dogs, buffalo wings - I'm not kidding! Also try soy milk (chocolate!!) - it's actually higher in protein per serving than cow's milk and mixes well in protein shakes. Have a good week - Melissa

Not so sure...

Okay, I did it - took a WEEK off! No going to the gym, no working out AT ALL, no sweating, raising my heart rate, seeing my fellow gym rats, etc; instead, I slept in, read the paper, stayed up late, started a new book, and fretted. Yep, this life is not for me. Sure, I'm rested (but only a little); I think I'm stiff from not moving around very much, and I don't like being out of my routine. So, in that way, this was a successful week - I can't wait to get back in the gym! I like working out; I like the way I feel (mostly when I get done!); I'm stronger and have more energy, and I love that I can have a glass of wine (or two!), and some nuts or a dessert, and not worry about the extra calories. As it was, what they say is true - you won't gain weight taking a week off, and you might even lose a little - and that's exactly what happened. But, for me, it wasn't worth it - I've decided I like my muscles bigger and stronger; the bigger they are, the more water they hold, so really that's all it is - water! Hmmm, I'll take the wine any day!! So I'll see you there crack of dawn tomorrow - have a nice evening - Melissa

Eat More Chicken...and Beef!

Do you want to raise your metabolism, burn more calories and store less fat? Thought so...EAT ANIMAL PROTEIN! Every part of your body uses protein, but it's not able to use protein in meat form. Therefore, it has to break down all the protein you eat into proteins the body can use, in the form of amino acids, hormones and enzymes. This is hard work, and hard work burns calories and increases metabolism. It is such hard work that very little of that protein can be stored as fat; it's used for nourishing, repairing and strenthening all of your tissues and muscles. Your metabolism is raised for hours during this process, and the more you eat, the more your body has to work. You burn twice as many calories when you eat proteins than you will with carbohydrates, so make the switch and get your body ready to work - for you! Melissa

Fair Day

I was both excited and afraid to go to the State Fair - excited because it signifies the beginning of fall, it brings back lots of fun memories of the fair our church held every year in Midland when I was growing up, and it's always fun to people watch. However, that brings up the afraid part...it brings out the corn dog in everyone (except me, of course!). If it was just that, it would be okay - they smell and taste terrific, and it's just part of going to the fair. But, we've all heard about the fried butter that's the hot, new thing, and sure enough, there was a LONG line to try it - along with fried cheesecake, fried peppers, fried peaches, fried sweet potatoes, fried chicken and yes, fried corn dogs - wow, I could keep going - the whole place smelled like one big deep fat fryer. That smell combined with the waffles, cotton candy and and popcorn is reassuring in an odd way - it's the fair and it's like how we've always remembered it. I just don't remember how I rode all the rides after eating all that stuff - and probably don't want to!! Hope you had a nice weekend! Melissa

Take An Exercise Vacation

You probably think I am the LAST person to promote this - and you're right. But, I have been so sluggish lately, and a friend of mine has had foot surgery, so we're both taking some time off - starting tomorrow, haha! It is hard to back off from working out when you have been successful in losing weight, changing your shape and getting stronger; you're afraid you'll get fat IMMEDIATELY and lose all that muscle tone you worked so hard for. The fact of the matter is you are able to take a week off, and even TWO weeks, from exercising, and lose very little of your fitness. You'll come back stronger, more enthusiastic, and free of that muscle soreness that creeps up after too many days, weeks, or months of working out with no rest. When you exercise, your muscle breaks down - a little to a lot, depending on your intensity. The remainder of the day your body spends it's time repairing and rebuilding muscle tissue, and replenishing your stores of glycogen (energy) in the muscle. If your workouts are too strenuous, or too often, your body never has the chance to totally repair itself, resulting in injury, burnout and a general feeling of fatigue that stays with you, which only leads to decreased performance, no matter how hard you push yourself. It's not the workout that makes you stronger - it's the rest, so that your body has time to adapt to the stress on your muscles and make you stronger so you can do it all over again. It may take a couple of days to be okay with taking off, but you and I will do fine; sleep in, drink coffee and read the paper, go for a walk with your dog and enjoy a relaxing morning. Don't worry about getting fat - you can't go crazy, obviously, but you're body will continue to burn calories repairing and replenishing, and you may even notice some leaning out - WOW! Melissa

Tis the Season

Don't panic - it's nothing to do with Santa; it's the beginning of APPLE season! They are great anyway, but here's why they are PERFECT: 1) they are crunchy, which actually makes you feel like you are eating something; 2) they cut your appetite, so when you are starving an hour before dinner, a medium apple has only 80 calories, lots of fiber so very filling, and truly will help you to eat less; 3) they are easily portable, so great for lunches or snacks (with some peanut butter or cheese); and 4) they are portion-controlled! Because of the fiber and water, an apple expands in your stomach, satisfying your immediate hunger with a lot fewer calories and fat than, say, a handful of peanuts (and who ever has just one??). You can find apples anywhere; there are over 200 varieties and they all taste a little different, so next time you need something quick, do yourself a favor and have an apple! Melissa

Just wondering...

I didn't get to watch the Emmys last night because the Cowboy game was on, so I'm catching up on my ironing and watching it now - and I would LOVE to know what all these girls have on under their dresses...they can't all look this perfect! This is a little "catty", I know, but can you just imagine all the spanx, stickies and tape! I must say, most of the girls looked great - beautiful, in fact - so whatever they did, it worked; the unfortunate few who were stuffed, squeezed or otherwise forced into a dress that was obviously too small need to get a new stylist; you'd think it would be impossible to look bad after all the time, effort and money that goes into getting ready for one of these shows! But it does prove that anyone can make a fashion mistake - that's why you want to take your best friend (or your mom!) with you, or listen to your inner self when you need to look your best. Any sign of doubt from any of them, put it back and keep looking. Don't ask your dad - he won't want to hurt your feelings - and don't ask the sales person (they'll always tell you you look "amazing"...). But, I was wondering, do guys ever wear that stuff underneath? We probably don't really want to know that, and they don't either!! Anyway, have a nice evening - I'll be watching the fashionistas rip everyone apart tonight (no football for me, although I was proud of my team Saturday night!) Melissa

Go Tech!

It's hard to ignore ESPN ripping us to shreds all day; I'm a very optimistic person, so we might win anyway, even though half our players our injured, our quarterback hasn't played much, and UT is favored by three touchdowns - but we've done it before, and wouldn't it be SO much fun if it happened tomorrow! Anyway, one thing is FOR SURE - we will all eat too much, drink more beer than water, and yell like crazy whether we do something great or terrible. The average guy will eat/drink about 4000 calories during the pre-game and game-time activities, and half of those will be FAT calories. Keep in mind, guys, that if you sit on the couch quietly, you will burn LESS than 100 calories an hour; waving your hands in the air and screaming will double this. However, if you go outside at the end of every quarter and throw the football around yourself, you can burn 140 calories in that fifteen minutes - wow, what a relief! Honestly, if you had a day like this infrequently, I'd just ignore all this and have a great time - probably you'll do that anyway. But, realistically, football season goes until the end of January, and you could gain several pounds - in addition to whatever you'll do at Thanksgiving, Christmas and New Year's! Before you tune me out, here are a couple of tips to survive the season, still having fun, but keeping yourself from looking like a puffed up football: (1) substitue pretzels for chips; (2) use lowfat sour cream in your dips - believe me, you'll never notice the difference; (3) use only 1/2 of bun for your hamburger or hot dog, get thin-crust pizzas, and double-load your tortillas with meat and veggies; (4) don't make too much food - most of it isn't going to look too good anyway after it's been sitting out for four hours; and (5) drink 2 glasses of water between every LIGHT beer - you might have to put a TV in your bathroom, but you'll thank me later! Okay, enjoy your weekend! Melissa

SLEEP

It's a word we all love to hear and look forward to every night - until we can't do it! So frustrating to go to bed and either not fall asleep for what seems like hours, or wake up an hour or so later and just lay there. We've been talking about ways to cut down your stress; it should come as no surprise that this is the biggest culprit to a bad night's sleep. You have to calm your brain down - it's worn out and ready for a break. So an hour before you go to bed, stop thinking, stop doing email, and stop paying bills; turn the lights down, which puts your brain in sleep mode. Fifteen minutes before you want to go to sleep, develop a regular routing of light stretching, meditating, praying (you get a good night's sleep!) or reading; do this every night so that your mind recognizes it's time to call it a day. Don't expect to sleep a full eight hours; it's actually normal to wake up every so often - even as much as every hour and a half. By expecting that you're going to wake up, you won't panic, which only keeps you awake. Just roll over, enjoy your sleepy but awake state, and you'll fall back to sleep easier. It may take a couple of weeks to train yourself to do this, but it'll be worth every hour of extra sleep you get! Melissa

You're starving - what to do??

Drink something hot - soup, hot water with lemon, V-8 - anything; hot liquids curb your appetite immediately, and will have huge weight loss benefits when you sit down to eat. You will not feel as hungry, and can end up eating 1/3 to 1/2 LESS than you would have; your brain has had time to send a signal to your stomach that you are getting something - it doesn't have to know what - but it gives your stomach enough time to settle down before your meal and be satisfied with much less. You have to pay attention to this - don't eat mindlessly or feel like you have to eat everything on your plate; you'll just end up feeling too full and you will have eaten way more calories than you needed. Instead, by combining lower food intake at meals and working out regularly, you'll be able to control your weight easily and simply. There are tons of new soups on the shelves - less salt, more fiber, higher protein, portable, microwavable and great tasting. Don't be afraid to throw in some extra frozen vegetables, or even a chicken breast; this makes a great snack or mini-meal, with the added bonus of being quick, low-calorie and nutritious at the same time. With regards to yesterday, good thing the tennis tournament was fabulous - I could have never taken a bath with Jay Leno! Melissa

Just one more thing....

Even ABOVE playing hookey and watching a movie in the middle of the afternoon as the perfect stress reliever is taking a bath! Yes, even you guys - I'm serious! Nothing beats a hot bath at the end of a long day; whether you are tired, sore, pissed or just want to wind down, it's the perfect thing to do. Pour a nice glass of wine, or get a cold beer -whatever's your thing, turn on your favorite show or pop in your favorite CD, and chill out. Hey, even tonight - it's Monday, it's raining, there's a football game or Jay Leno - hmmm...very relaxing - aren't you feeling better already just thinking about it? Enjoy your evening! Melissa

Attitude is Everything

It seemed everywhere I went today I heard some unhappy news about somebody; I try to stay positive and supportive, hoping everything works out for them, but I know in some cases it won't. It has been a long day, for sure; the good news is the market closed higher today, there is some great football and tennis on tonight, and tomorrow is Friday! Sometimes it is work to find the good, but it's worth it; not only does your level of stress go down, but you can influence somebody else to look at things in a different way, or at least put them aside and relax a little tonight. This stuff always comes back to you in a good way, making you feel as though you were the high note in someone else's bad day. Ask them to take a walk with you, or have a beer and watch the game, or even just play with the dog - you'll sleep better, and so will they! Good for you! Melissa

Sit back and put your feet up...

A friend of mine had foot surgery, so we spent this afternoon laying on her sofa watching a movie - when is the last time you did THAT on a Wednesday afternoon? It's been awhile for me too! And since I wasn't at MY house, I couldn't jump up and put a load in the wash, or answer the telephone from an ANNOYING solictor, or do any of those things that interrupt you from watching a movie from beginning to end without anyone bugging you. You know, the guys got it right a long time ago - they just want to lay on the couch and watch some game - the whole game (any game...) - and not be asked to do one thing. How relaxing is that! So when I was talking last week about ways to relieve stress, here is one at the top of list: take an afternoon off at someone else's house; lay on their couch and watch something you want to watch. Run your errands another day, do your chores tomorrow, turn off your phone - it's great to be one of the guys! Melissa

Something New

The next time you're on the treadmill or stairmaster, take a look at what the trainers are doing with their clients. Many of the exercises don't require a trainer, so not only can you save a LOT of money by learning to do them yourself, you can also add something new to your routine. Start with one exercise, paying attention to form - where the shoulders or knees are, how they bend (from the hips or knee), and what equipment is being used; all of it should be available to you. Watch yourself in the mirror so that you maintain the proper form. Starting out you might not be able to do as many reps or use as much weight as a client might but start with two sets of eight, or 3-pound dumbbells - or whatever - but teach yourself and add some variety to your workout. Then go buy yourself a new pair of shoes with the money you saved! Melissa

It's not just the genes...

I have one dog (a rat terrior) that is either sleeping or jumping six feet in the air; he's skinny - I know that's their breed, but he also rarely finishes his own food. I have another that looks like Piglet - he's supposed to be a toy fox terrior but doesn't look like one to me. Anyway, he's either sleeping or waddling around, and he ALWAYS finishes his own food, and, if you turn your back, he's finishing everyone else's. He's on thryroid medication, but he's still chubby - he just eats too much and doesn't move very fast. Yes, genetics does play a role - a big role - in determining your body type. But a lot more energy goes into jumping than waddling, and watching your food portions is critical when watching your weight. If you are working out regularly and eating healthy, but still not losing any, take a look at what you're doing. Maybe you need to rev up your workout - make it harder and longer. And then look at the amount of food you are eating at each meal - remember the later it gets in the day, the less you need on your plate. Your body only uses approximately 500 calories of a meal, and everything else gets stored as fat. If you don't burn it for energy, you will see it. Smaller portions, regular meals and snacks spaced every three hours during the day, and eating foods that your body can use instead of store will give you the results you want; add a tougher workout 3-4 days a week, and YOU'LL be jumping up and down! Melissa

Happy New Year!

Well, this should have been yesterday's blog, but as I said, I was so excited about the wedding weekend that it's taken me an extra day to settle down. So...September 1st is sort of like January 1st - it's the end of summer holidays, the pool toys and blenders are all put away, and the kids are back in school. Resolutions are being made to get back to the gym, go to bed earlier at night, and eat more healthy. This is a great time to try something new - a new recipe, or simply a new vegetable; maybe you could take a different route to work, workout to some music that's a little faster and pushes you a little harder than you really want to, or try one of your new stress relievers (take a deep breath, add ten minutes to your commute, iron...). Just think, by starting now, you'll be in the shape you want by Christmas (oh God, did I really say that!!) - but it's true! The weather is beautiful, so take advantage of it and get out there. Melissa

Hello...

Well, sorry about not getting back to you yesterday, but I was so exhausted, excited and happy about the whole wedding weekend that I couldn't concentrate on one thing long enough to get anything done. That said, it was the MOST fun! To see one of your boys get married, have everything go perfectly, AND have all those relatives in one spot for three days and have a great time is overwhelming - but we did it all! I will say I didn't work out much, I did eat a LOT of icing and I still didn't gain a million pounds - THAT'S really the "icing on the cake". Not sure how that happened, but my heart was beating so fast and I was running around so much, I must have burned it all off - yeah!! Funny how you work so hard leading up to something special - working out every day, watching what you eat, and worrying about every little thing and freaking out about all of it - but it was worth it!! I don't think you burn very many calories looking at pictures, so it's back to the gym! See you tomorrow - Melissa

It's Almost Here!!

Well...the big wedding is one week away!!! AND, I lost those two pounds!! Not sure which I'm more excited about (just kidding!). So, I am going to take this week off, focus on wedding stuff, dream about wedding cake, and relax by the pool at this gorgeous spot where it's all happening. I will see you next Monday - enjoy your week off, too! Melissa

Stress Eating

We've all done it - have a bad day, come home and jump in the chips and dip or a bag of cookies in front of the TV, and just pray there is something on that's good enough that we can forget about whatever happened. However, these kinds of food just add to your level of stress in the long run - simple, sugary, high-carbohydrate junk food may intially give you a boost, but ends up causing you to be more sluggish; it's usually higher in salt, causing you to feel puffy and bloated, and all of it leads to weight gain, which has never been known to help anything (at least as far as I know!). Honestly, the best thing you can do is to fix yourself a healthy meal with some lean protein, complex carbohydrates, and a lot of vegetables (green, yellow, and orange). The protein and carbohydrates will stabilize your blood sugar and give you some tryptophan - an amino acid that will calm you down. The vegetables help your body to release seratonin, a neurotransmitter that helps to regulate mood, appetite and sleep. By doing this, you'll wake up the next morning to a new day, well rested and feeling better about things. Start your day with a breakfast of orange juice, oatmeal, an egg and a cup of coffee (not too much or you'll get all jittery and be in the same boat you were in last night!!) - this is a perfect anti-stress meal to begin your day, and follow it with several small meals to maintain your blood sugar and self-control throughout the day. And...don't forget your workout! Melissa

Wrinkles, Stress, and Ironing

Hmmm...this might be a stretch, but if you've been reading along, last week was all about wrinkles and this week all about stress (even though it's only Wednesday). Anyway, turns out, they're connected because one of the greatest ways to relieve stress is to IRON - and guess what that gets rid of - bingo! Repetitive motion sets your brain on autopilot, which allows it to block out stressful thoughts (yard work, vacuuming, walking the dog - same kind of thing - AND you get immediate, positive results: your stress levels go down, you start to relax, and before you know it, the work is all done (the dog goes to sleep and quits bugging you to walk him). I actually like to iron - I'm a little ADD, so seeing those wrinkles disappear right away is so rewarding. The only bad part is that ironing only burns 120 calories an hour, so I'll have to iron for 60 hours to lose that two pounds before the wedding...oh no, I'm starting to get stressed again - just kidding! See you tomorrow - Melissa

A few more ideas for avoiding stress...

Man, I'm so glad my computer's fixed...my stress level would be pretty low, except my baby boy is getting married next week and I've gained two pounds - it's the two pounds I'm really uptight about, but I have a plan!! One of the best ways to reduce stress is to work out HARD for over 30 minutes; a side benefit is that your heart rate stays elevated for an hour and a half afterwards, so pound it out, reduce your stress, AND drop a couple of extra pounds (yeah!). Smiling always lowers your stress levels - it's very hard to smile with a frown on your face, and others will respond much more warmly to your happy self. Take the scenic route home from work; it may take a little longer, but it will give you a chance to relax, listen to your favorite music, and give you a bigger perspective on what's going on around you. Focus on someone or something other than yourself - remember, it's not all about you, and you can make someone's day with a simple complement or a helping hand. Okay, off to the gym!! Melissa

I think it's fixed!

Well, keep your fingers crossed - I've been having computer problems for several days; luckily I know an expert, so hopefully we can continue. Anyway, this is the perfect lead in to what I was going to talk about today: STRESS! Computer problems and traffic are pretty much the worse kind, because you can't do anything about either one of them - or at least I can't! As I was waiting on my computer to be fixed, I happened to read an article from Men's Health on 31 ways to control stress - I got through six of them while he fixed my computer, which shows either how minor my problem was, or how little I know about computers - or both...but here are the first six: 1) take extra Vitamin C - it's stops the secretion of stress hormones; 2) take a deep breath - put a reminder somewhere that you'll see it often (phone, steering wheel, bathroom) and breathe deeply, then let it out slowly; 3) get a dog - maybe not the kind I have - he's a little jumpy (not the fat one I usually talk about, but the other one) - they love to walk, they're always happy to see you, and they like whatever you fix them for dinner; 4) drink coffee with your friends - be more social without spending too much money; 5) shake out your hands, which forces you to relax your upper body; and 6) listen to boring music - it will really lower your stress level. More tomorrow - don't you feel better already?? Have a good week - Melissa

Here they are again...

If you woke up this morning and you had way more wrinkles than yesterday, it probably means you slept on your stomach, which also means your face was pretty much stuffed in the pillow. By doing this, gravity has pulled everything forward, which causes more wrinkles; gravity sucks - in every way, but in this particular instance it can be avoided by simply sleeping on your back. Your hair is on the back of your head for a reason - it's covering up wrinkles that you can't see, so you (and everyone else) think you look great! It's the same reason they put your butt in the back - what you can't see, you don't worry about as much...really!! Melissa

Computer Problems!!

Sorry for leaving you all to fend for yourselves for most of last week, but my computer is on the blink and I'm not very technical...actually, not at all!! Hopefully can be resolved before Monday! Melissa

The Dinner Cure for Wrinkles!

Sorry this is so late - I've been having computer problems...talk about something that will give you more wrinkles!! Anyway, we are going out for sushi tonight - celebrate the big birthday, have some cake, maybe a little wine - what a great way to end the week!! AND, tomorrow when I wake up, I'LL look like I'm thirty because I'll have eaten all that seafood, with a little avocado mixed in, and dipped in that spicy Asian sauce I love - just think, all those essential fatty acids and anti-oxidants mixed together! I didn't always look forward to sushi - I don't like to smell or eat raw fish, and it's was always hard to watch someone eat that seared tuna. BUT - now that I know all it does for me on the inside, and that it doesn't have to be raw, I have changed my mind. I always encourage everyone to try something new, even though I'm hesitant myself, but now I'm SO glad I did. How about you try something new this weekend?? See you Monday! Melissa

More about wrinkles...

Well, it looks like this week is all about wrinkles, but you'll thank me in the end. I'm always emphasizing the benefits of exercise, but there's one more: when you exercise, you increase blood flow, and this brings oxygen to your skin. So, exercise not only makes you FEEL youthful, it helps you to LOOK youthful; when you hit the gym tomorrow, even though it's hot, or you didn't get enough sleep tonight, or you drank too much wine (uh oh...), just remember about how much younger you're going to look when you get done! I'll see you there! Melissa

The Secret Weapon

My oldest son is turning 30 this week - wow, how did THAT time go by so fast! And if he's thirty, then I'm - well, I'm not telling you, but it's getting up there!! Foods high in omega 3 fatty acids are my new best friends - salmon, nuts and avocados are at the top, but salmon is king of the hill. While it is one of the fattier fish we eat, this provides us with a natural lubricant and moisturizer for our skin, plumping it up and hiding WRINKLES!!! It also spoils the fun of free radicals inside our body, and together with being an excellent source of protein, maintains a healthy body on the inside, making us look more radiant on the outside. Salmon is particularly high in B vitamins, known to reduce stress and raise energy levels. And last, don't forget Omega 3's make you smarter!!! (Of course, I'm mostly about the wrinkle part these days, but being smarter too is such a bonus...so, don't wait another day!! One serving size (3 1/2 ounces) is 150 calories, and 6-9 grams of fat; the more red (King, Sockeye) are higher in fat - but also moisture - and Coho and pink a little less; canned salmon is usually pink, and PERFECT for lunches or travelling. Your welcome! Have a good week, Melissa

A New Find

I love dessert - rich, goopey chocolate is the best; I've also always loved P.F. Chang's - atmosphere, food, wine list - it's all good. But now, they are even better because they have added a smaller version of their favorite dessert to the menu just for me!! Just kidding, but I'm so happy! Their Great Wall of Chocolate, which is normally 1,390 calories and 61 (!!!) grams of FAT is now in a 150 calorie serving and only 5 grams of fat! Finally, I can have a whole piece by myself (I've been known to do it anyway...) and I'm not giving up a day's worth of fat or my conscience when I have it. I'll also tell you that Hershey's has come out with little minatures of dark chocolate - only 45 calories, and they're perfect when you just have to have some chocolate - I think it's a girl thing...anyway, hope you're having a good week - Melissa

It Has To Work For You!

Well, there is another new diet book out - I'm not going to say the name because unless I'm 100% behind something, I don't want to get myself in trouble. But you'll hear about it - it's all over the news - basically, you're overweight because you don't have enough self-discipline to lose it. Terrific - how easy is that! If it were just that simple to fix, we'd all be at our perfect weight!! Of course, it does involve self-discipline, but it also involves having a support group of friends, a good exercise program, the right balance of healthy foods, and the time to incorporate it all successfully to get the results you want - and probably a few other things. Every book has a valid point (or several) - this one is rather stern, but may work for some people - good for them! But it might not work for you, and it might even set you back. Please don't get that discouraged!! There is a plan out there for you, one that you can do. You might need to get some help from a dietician to help you go through the various programs, and you may have to try a few different ones to find the right one, but there is one out there for you. You might even have to combine a few - life changes every day, and your plans may have to change with it - but you can reach your goal. You can start today! Melissa

STRESS

Stress is impossible to avoid - we all feel it on a daily basis in some way or other. Some of us handle it better, and some of us have less than others - maybe because some handle it better, or maybe they just got lucky. But it is a part of life, so if you can teach yourself to recognize it and respond appropriately, you will feel better physically and mentally. When you feel stressed, your heart rate increases, your muscles tense, and your metabolism speeds up. You don't digest your food as well, so you don't get their nutrients, primarly your B vitamins, magnesium and potassium - things that are already lost when you sweat in this heat - and you get tired and grumpy. This is the time to really watch your diet - things that are hard to digest anyway are even harder now. This includes artificial sweeteners, carbonated drinks, red meat and pork, foods that are heavily spiced, dairy products and caffeine. If you are not taking a multi-vitamin and mineral supplement, now is a good time to start - and you might take a Vitamin B Complex also to help with your stress. Learn some ways to avoid the things that make you uptight - give yourself some extra time, go a different route, make new friends, go to a baseball game. Take some deep breathes, laugh at yourself, take a day off - you might have to practice not feeling stressed if it's become a habit, but you'll enjoy yourself more and everyone else will enjoy you more! Have a good week - Melissa

Music Rules

The faster you move, the more calories you burn. Increase the tempo of your music, and off you go! Your body responds to what you're thinking, and when you are pumped up by what's entertaining your head, your workouts will be faster, harder, and longer (kind of sounds like those commercials...); but really, it's true. The faster you swing your arms, the faster your legs move, as they control leg turnover; the beat of what you're listening to is going to make you swing them faster and they aren't going to do that if you're listening to something mellow, or even something you've heard a million times. Sometimes it's all about the music - experiment, and get someone else's playlist - sure, it might not have been anything you would have ever thought you might listen to, but you could be surprised - and more fit! Enjoy your workout - Melissa

Lethargic and Lazy

I've had to force myself to work out this week, which is very unusual for me - and most everyone around me has felt the same way. The humidity is high, it's hot and sticky, and we're all sweating like pigs - who WOULD want to work out!! But, we have to to anyway, because honestly, you feel SO much better when you're done and you won't have that guilty conscience later in the day. The MOST important thing to remember is to drink a LOT of water - even when you don't feel thirsty. We drink enough to quench our initial thirst, but you most likely don't drink enough to replace all the water you have lost. Your body is approximately 70% water; it is the primary transporter of nutrients into your cells and toxins out of your body. When you get dehydrated, your blood thickens and doesn't flow properly; the thirst center of your brain gets a signal that it needs a drink; when it doesn't get enough, sodium levels are increased, you start to retain water, and the toxins in your body aren't eliminated. This causes you to fatigue more easily, get more headaches, and have increased muscles soreness. Because water keeps organs and joints moist, your risk of developing arthritis increases - at any age. The more active you are, the more water you need; the more hot and humid it is, the more water you need; the older you are, the more water you need (as you age, your body decreases the amount of water it keeps in reserve - that's one reason your skin WRINKLES!!). So, instead of drinking one glass of water at a time, drink two. The way you look and feel reflects your internal health, and water is the best medicine - and motivator! Melissa

Everybody Has To Do It

In the last two weeks, a race-car driver, two professional basketball players, a former boxer, and a former President have all been at my gym; they were all in great shape, smiling and friendly. They probably don't always jump out of bed eager to hit the gym - but they do it anyway, and it shows. When your body feels strong, it can do the work it needs to do, physically and mentally. When you do your homework, you are confident and prepared. We might not all be famous, or have a fancy car, or be able to make a basket, but when you get yourself going - and all those endorphins start jumping around - you'll feel like a champion. Then everybody better watch out because you'll be the one out in front! Melissa

Vacation's Over...

Well, I've had four days of great food and fine wine - now back to reality!! If you enjoyed your last few days also, here's how to get back in fighting shape: 1) get a good night's sleep; 2) make yourself get up and go work out - nothing like a good sweat to get rid of that sluggish feeling; 3) eat a high-protein breakfast - EGGS! - they will help to keep you alert and energetic; 4) drink LOTS of water - you might have "forgotten" to drink as much water as you normally do and it will help to flush out those extra calories; (5) continue to eat lightly the rest of your day - chicken, salads, fruit - eat regularly so your blood sugar remains stable; don't feel as though you have to starve yourself; it will only make you weak and more likely to slide back into vacation mode; and 6) get another good night's sleep so that you can maintain for a few days while you get back on track. Before you know it, you'll be planning your next vacation - heehee! Melissa

Summer Reruns...

Yeah, I hate them too, but at least I've picked some goods ones! I'm going to be out the rest of the week, so thought it would be a good idea for you to reread the series on the three best exercises to give you a total body workout; it's always good to refresh yourself on proper form - if you're not doing the exercise correctly, or paying attention to maintaining your form, you'll build up the muscles in your wrists instead of your biceps, or your knees instead of your butt. So, April 27, 28, and 29 describe in detail my three recommendations - refresh yourself and perfect your workout! I'll see you Monday - Melissa

Nobody's Perfect!

I am always being asked about supplements - what to take, how much, what do they do. I personally take a lot of different vitamins and minerals, as regularly as possible, instead of a multi-vitamin. However, I know what I'm taking and what it's for, but not everyone does; so in general, I would advise you to take a multi-vitamin. Any brand is good, although Centrum always shows up in everything I read, so I'd go for that one. If I don't know you personally, I would not tell you to take any one thing individually, but all of us could use a multi-vitamin in our diet just to make sure you were meeting all of your nutritional requirements on a daily basis. It's hard to get everything in, especially if you are on a low-calorie diet or working out particularly hard (as in training for a marathon). It should be iron-free, unless you have anemia (it will show up in a blood test). By taking one every day, a multi-vitamin will help you to stay healthy and feel energetic. Hope you are having a good week! Melissa

The Benefits of Music

My Ipod bit the dust last Friday - fortunately for me, both the Tour de France and the British Open were on my stairmaster TV (although it's a little tricky to watch golf and work out hard at the same time...), as well as ESPN. So I survived for one day, but really, I HAVE to have music when I work out indoors. I immediately went out and got a darling little lime green shuffle, and spent most of the afternoon downloading songs from my son's picks on Itunes; I'm so excited as I desperately needed new ones and tomorrow I'll be rocking out (oh, picture that!). Anyway, there are so many benefits to working out to music, but the best is that music makes us smarter, and exercise boosts your brain power, so you are not only getting benefits physically, but also mentally. Music helps to clear your head, improve your mood, relieve your stress and motivate you - SO DOES EXERCISE! - together they can change your life! You feel better, you work out harder and longer, you get stronger AND your workout is more fun - from head to toe. Not only are you a better gym rat, you're a smart one! Melissa

Iron - Eat It to Pump It!

Whether your goal is to be an Ironman (or Irongirl!), improve your overall fitness, or increase the size and/or amount of muscle, you will need to start from the inside by making your cells more powerful. You do this by eating iron-rich foods; iron is the most plentiful and powerful mineral in your blood, giving it that rich, red color (in the form of hemoglobin); it's primary purpose is to send oxygen to all of your cells, including your muscles and heart. When you have oxygen-rich blood, your energy levels are increased, you have a healthy immune system, and you grow stronger physically. While most people are not deficient in iron, strenuous exercise and heavy sweating contribute to loss of iron, and if your stores are low due to inadequate intake, you will feel tired and fatigue easily. There are several ways to lose iron, but for athletes, one of the primary ways is through the bottom of your feet during a long run. It's important to replenish iron by eating red meat, primarily, along with dark, green vegetables, and fortified cereals. (Actually, liver is the number one source, but it's so yucky...!) By adding citrus fruits to your meal, you will increase the absorption of iron by 30%; calcium, on the other hand, interferes with absorption, so you want to limit the amount of milk or other dairy you eat or drink at the same meal. Iron supplements are poorly absorbed, and interfere with the absorption of a lot of other nutrients, so make sure your daily vitamin is iron-free. By eating a diet rich in iron, and working your muscles to any degree to which they feel resistance (meaning, you don't have to bench 300 pounds!!) you will have larger and stronger muscles - you'll feel like an Iron Girl! Melissa

The next day...

Well, the veal chop was PERFECTLY grilled, the wine was AWESOME and the American league won - YEAH! The cupcake thing worked "pretty well" - I did manage to sneak some extra icing from the one left over - but I shared it, and there's only so much icing on a cupcake...but the best news of all is that I didn't look any older today!! So all in all, my upcoming year is off to a good start. Attitude is everything - no one can ruin your day, or your year, unless you let them. Make sure you laugh every day, even at yourself, and enjoy the little things - they all add up to something big. Dogs and little kids got it right, so just run around and jump up and down like they do - before you know it, somebody will be playing with you! Smile, and someone will smile back. It's easy to be happy and it's all up to you! Melissa

Happy Birthday to Me!

Today has been a great day, and it's not over - my husband is cooking dinner for me, there will probably (for sure!) be a great bottle of wine involved, and the All-Star game is on. But the BEST part will be the icing on the cake - literally! I'm just giddy over the thought of that creamy, gooey stuff on the top. You might think I'm crazy, but we all have our favorite thing we just can't get enough of. Fortunately, my cake tonight is in the form of a cupcake; it's already portion-controlled, and when it's gone, it's gone - no sticking my finger along the side or going back for more. It's a perfect solution, really - and tomorrow I'll just still be really happy about my great day, even if I'm one year older! The trick is to make it easy on yourself. The little 100-calorie packs, bite-size candy bars and smaller versions of the real thing may not be the most economical way to go, but they're worth the extra cost when you step on the scale or don't have to go that extra mile. So, treat yourself today - it's my birthday! Melissa

Try Something New

It took a long time for me to appreciate and value any form of exercise that was slow and controlled, more to do with strenghthening and flexibility than cardiovascular and speed, and involved mental concentration and an awareness of your inner physical self - not to mention something low impact (and did I say SLOW??). I have been taking Pilates regularly now for about 3 months - in no more than two weeks I had definition in my torso I have NEVER had before! In addition, the abdominals are flatter and stronger - in a way I can actually feel. Pilates involves your whole body; it is slow, continuous movement starting from the muscles along your spine and your deepest abdominal muscles, and works to improve your flexibility and posture while reducing stress and tension through regular breathing - challenging your mind and body to work together to make you look, feel and perform better. Take advantage of a mat class, and give it a try - you'll thank me! Have a good week - Melissa

Slow it down to build it up!

We've been talking (or rather, blogging...) about slowing down in different ways all week, and you'll love this! If you're like me, the idea of weight lifting is either by using dumbells or machines, and a certain number of repititions in 1-3 sets; normally they aren't anyone's favorite thing to do, so the faster you can get through them and the least often, the better. HOWEVER, you can actually get better results by reducing the amount of weights and repetitions, but taking more time with each one - when you slow down, you allow not only your larger muscle groups to get stronger, but also the little ones that support them. ALL your muscles burn calories, and you have a lot more of the little ones than the big ones; when you exhaust your muscles, your body repairs that muscle, and builds more - as much as 50% more (in the big ones AND the little ones!). The more muscle you have, the more calories you burn - even when at rest (SLEEPING!). Each pound of muscle burns about 100 calories a day; slower reps (even if they are lighter) allow you to you develop a long, lean-looking, fit body. So imagine yourself working from the inside out - feel yourself getting stronger, and the results you want will follow. Have a nice weekend - Melissa

Fill 'er up!

Say you did everything right today - started the day with breakfast, had your two snacks and a high-protein lunch - but you're still walking in the door at 6:00 STARVING! Sure, it's time for dinner and you want to be hungry, but it's a dangerous time to be starving, so here's a trick: drink two glasses of water as soon as you get home, and follow these with an apple, a dill pickle or a small piece of lowfat cheese. The apple is filled with water and will expand in your stomach, has some fiber so it's naturally filling, and it's a great way to control your blood sugar (which could be why you're starving); the dill pickle is crunchy and salty, satisfying both your need to eat something and eat something that isn't going to lead to eating out of a bag of anything; and the lowfat cheese is a protein/fat combination that slows digestion, dulls hunger and, because of the fat, is really satisfying. You could even eat all three, but honestly, an apple and pickle don't really sound that good together...anyway, try one of these - it will at least give you enough time to think about what you want to have for dinner - a light and healthy meal that will help you to get a good night's sleep and wake up ready for a big breakfast! Melissa

Relax and Eat

My little dog INHALES his food; every day he just can't wait to eat - he stands at the back door while I fill his bowl and then he barks and jumps around like I haven't fed him in three days until I set his bowl down. I swear that food is gone in ten seconds, and he has no idea whether it was steak or dry dog food. A lot of us eat that way - or maybe not quite, but you get the idea. Slowing down while you eat is beneficial in a lot of ways, but primarily it allows you to fully enjoy your meal because you are more relaxed, it helps you to digest your food better because you are taking the time to chew it, and you will eat less because you give your stomach time to signal your brain that you have had enough - this takes about 20 minutes. Give this a try tonight - take a bite, chew it thrououghly before you swallow, and then put your fork down and take a sip of water. This might take a little practice (I'd never get my dog to do this) but you'll find yourself eating less and enjoying it more. Not only will it keep you from overeating, but you'll sleep better too because your body doesn't have to work as hard to digest your dinner. (And if you take that dog for a walk, it will help to settle your dinner even more!) Melissa

Take a Deep Breath

It's your first day back after a 3-day weekend, and you're rushing around trying to catch up; maybe you're a little bit tired, and MAYBE you gained a couple of pounds - all of which can be helped by breathing deep from your belly and letting it all out slowly. You take in oxygen when you breathe - this oxygen goes into all of your cells through your circulatory system, replenishing nutrients and increasing your energy levels, while at the same time reducing tension and stress, and releasing endorphins that improve your mood. It is expelled as carbon dioxide through your lymphatic system, and takes with it toxins and other stuff that cause muscle tension and fatigue, making you sluggish and unfocused. Put one hand on your chest, and one on your stomach - focus on breathing in from your abdominals, allowing your lungs to expand to their fullest, and then push it out until again you feel it in your abs - this allows you to take in more oxygen, and release more carbon dioxide, in addition to working out your heart (muscle) and making it stronger. This is also the benefit of aerobic exercise - it increases your heart rate and forces your lungs to take in more oxygen - all of which help your mind and body to relax. By recharging your body you are able to lose weight AND burn fat - everything is working better to make you feel better! Have a good week - Melissa

Just in time for the 4th!

I'm giving myself the day off tomorrow (hee hee) so here's my new favorite ice cream find that is so perfect for this weekend. It's called Red, White and no more Blues from Dreyers - IT'S FABULOUS! Vanilla ice cream with strawberry and blueberry ribbons - delicious and nutritious! It's one of their 1/2 fat versions, so 1/2 cup has 110 calories and only 3 grams of fat. One of my friends is famous for saying that's how much you eat while you're scooping it in the bowl, so no cheating...AND, there is a study from the Journal of Clinical Nutrition that ice cream is the best thing to eat two hours after a workout - it raises insulin levels, which slows the breakdown of muscle-building protein. Wow, another perfect food! Happy Fourth of July - Melissa

The Muscle Plan

The July issue of Men's Health arrived today, and of course I had to STARE at the cover - hey, we like to look too...anyway, it's possible for all of us, men and women, to have that lean, strong look. It does take some work - but it's worth it! Here's my top four list to be successful: 1) Work out HARD - 200 minutes a week of interval training, pushing yourself to the limit. Take yourself out of your comfort zone, bring yourself back in, and then go right back out. Vary your workouts, find a friend, load your IPOD - do whatever it takes, and do it. Cardio burns fat, the underlying soft tissue beneath your skin, often showing up as that dreaded cellulite. Add weight lifting 2-3 times a week, and focus on the larger muscle groups - alternate heavy and light days, but you have to have some heavy days to build muscle. Remember, the more muscle you have, the more calories you burn and the leaner you look. Then remember to rest - your muscles need time to regroup and take in nutrients; 2) Drink lots of water - your muscles are 50-70% water (depending on how big they are); water carries nutrients into your muscles, allows them to work harder, and helps to make more muscle. Water allows your muscles to expand - they suck the water out of your fat cells like a sponge (I just made that up, but it sort of works that way...); 3) Eat meat! Red meat is full of iron, zinc and B vitamins - the most nutrient dense form of protein, and the most complete form of amino acids, which are essential for building muscle. Vegetarians may not agree with me, but if you want to look lean and feel energetic, you need to eat lean cuts of red meat. This of course, is followed by chicken, fish and eggs - your body uses pretty much all the protein you eat in all body processes, repairing, rebuilding and refueling. 4) Suck it in - it doesn't matter what how active you are or what you eat if you walk around with your gut hanging out. Stand up straight and imagine your shoulders are slightly behind your back, and pull in your abdominals - you'll feel more powerful, and look awesome. Then sit back and enjoy the results! Melissa

Your Bikini Body

It doesn't matter what you are wearing when you are around the pool, in the pool or thinking about the pool - you want something on that flatters you, and you would give anything for, that one day, your stomach to be flatter and firmer than it normally is. The trick is to watch what you eat the night before the big day, and what you eat poolside. Fruit with a high water content is always a good choice - canteloupe, oranges, berries, and watermelon, to name a few - filling you up without filling you out. Protein is good - meat and fish both contain water, making you feel fuller with less food, and protein actually helps to reduce water retention, which is pretty much the worst thing that can happen when you want to feel your best. And remember, protein fights belly fat! I'm always talking about eggs, but again, they are the perfect protein, very portable if hard-boiled, portion-controlled, and a protein/fat combination that will keep you from being hungry for hours. While vegetables are normally a great way to keep your weight down and your nutritionals up, many of them contain an enzyme that is not digested by the body; instead it feeds bacteria in your stomach, making you feel as though you just swallowed a water balloon. Salads generally contain a lot of hidden salt (dressings, cheese) so best to stick with celery - it's an exception, and a natural diuretic, so go for it! Carbohydrate snacks make you retain water, and are usually loaded with salt - keep some nuts and lowfat cheese handy, so when the chips come out, you're not tempted; if you don't have some snacks, you won't make it through the afternoon! Most important, stay away from the pina coladas - they are the HIGHEST calorie, sugar-loaded alcohol mistake you can make; stay away from fizzy beverages also, as the carbonation will kill you; water, water, and more water keeps you well hydrated and looking your best. I want to stay friends with you, so the only reason I would say light beer is your best choice for a tasty beverage is that it's low calorie and filling, and nothing tastes better on a really hot day. After all, if you've worked this hard to look good, you deserve a couple of late afternoon cool ones! (Your friend) Melissa

The 4:00 Slump

The salad with grilled chicken has long-ago worn off, you're dragging a bit from the weekend, and you really need to finish up some emails and organize your evening. What you need is a protein/carbohydrate snack that will boost your energy levels, get rid of that late-afternoon fatigue, and increase your mood. A half of a turkey sandwich on a slice of whole grain bread, some lowfat string cheese and a few high-fiber crackers, or a handful of nuts and an apple sound pretty good right now. Protein takes energy to digest, boosting your metabolism and burning calories, and you can better focus on the work you have left to do. The healthy carbohydrate helps you absorb your food more slowly, so you keep your blood sugar stabilized while also increasing your energy levels, and your mood begins to pick up. By avoiding the chocolate bar or other sugary snack, you avoid the spike in your blood sugar followed by a crash that leaves you nodding off during that late afternoon meeting. The handful of nuts are a protein/fat combination that wards off diving into the chips and hot sauce as you walk in the door famished after your long day, and they have magnesium - an amino acid that converts sugar into energy (I know you remember this from last week...). A nonfat or lowfat piece of cheese increases fat-burning, which also increases metabolism, and that apple will stabilize your blood sugar and give you that little something sweet and crunchy that makes you feel like you want to throw on your workout clothes and get in a quick run before dinner. Who said Mondays have to drag on all day!! Melissa

It's still hot out there...

Well, it's Friday, it's been a long week, and we're all ready to relax. Hopefully you can find a pool with some cool water, in the shade (and a margarita...) - the shade is going to be the hard part!! I read an article today in a beauty newsletter that I get regarding sunscreen; I know everyone has heard all this before, but a reminder never hurt so I copied it for you. Whether you are in the pool, on the golf course, or in your car - anywhere you will be in the sun - you have to remember to put it on regularly. Obviously the risk of skin cancer is the most important issue, but wrinkled, spotty skin is right up there - here is a quick formula for determining your individual need:
Your Level of Sunburn Risk x by the SPF Rating = Safe Sun Exposure for Your Skin Color
The SPF number is a rating that determines how long you can stay in the sun without burning when you wear that product without needing to reapply it. It does not indicate quality of protection, just length of time. Here's how to do the math. If you have:
Level 1 skin (very fair)
That means you usually get a burn in about 15 to 20 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 20 minutes = 300 minutes (5 hours) of protection
SPF 30 x 20 minutes = 600 minutes (10 hours) of protection
SPF 45 x 20 minutes = 900 minutes (15 hours) of protection
Level 2 skin (fair to light)
That means you usually get a burn in about 30 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 30 minutes = 450 minutes (7.5 hours) of protection
SPF 30 x 30 minutes = 900 minutes (15 hours) of protection
SPF 45 x 30 minutes = 1,350 minutes (22.5 hours) of protection
Level 3 skin (light to medium/olive)
That means you usually get a burn in about 40 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 40 minutes = 600 minutes (10 hours) of protection
SPF 30 x 40 minutes = 1,200 minutes (20 hours) of protection
SPF 45 x 40 minutes = 1,800 minutes (30 hours) of protection
Level 4 skin (medium to tan)
That means you usually get a burn in about 60 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 60 minutes = 900 minutes (10 hours) of protection
SPF 30 x 60 minutes = 1,800 minutes (30 hours) of protection
SPF 45 x 60 minutes = 2,700 minutes (45 hours) of protection
Level 5 and Level 6 skin (brown to dark brown or black)
That means you usually get a burn in about 120 minutes (2 hours) of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 120 minutes = 1,800 minutes (*30 hours) of protection
SPF 30 x 120 minutes = 3,600 minutes (60 hours) of protection
SPF 45 x 120 minutes = 5,400 minutes (90 hours) of protection
*Note that level 5 and 6 skin should do just fine with a well-formulated sunscreen rated SPF 15. However, liberal application is still important. If you do not think you'll be applying the sunscreen as liberally as you should, consider a sunscreen rated SPF 30.
Have a nice weekend and stay cool! Melissa

It's so hot (part 2)

Sodium is the second part of the equation in balancing fluids in your body; it is also an essential mineral found in every cell, and is involved in muscle contraction, nerve stimulation and digestion. It is so easily obtained that it is usually unnecessary to supplement; it's true that what you may taste on your skin when you sweat seems like all salt, but actually very little is lost this way except under extreme physical exertion. Along with potassium, it regulates the balance of fluids in and out of the cells; when sodium levels are too high, we retain fluid, causing the body to swell and often increase blood pressure. We should actually have a higher intake of potassium than sodium by a 9:4 ratio, but because sodium is found in all processed foods, we typically take in three times as much sodium as we need. The daily requirement is 2,000 milligrams a day, but the average person takes in around 6,000-15,000 A DAY!! Fast foods, processed foods (soups, seasonings, snacks and sauces are all particularly high), animal foods, table salt and other salts (MSG, baking soda, etc.) all contribute to this high intake - some form of sodium is added to almost everything not labeled sodium-free, fresh or frozen fruits and vegetables, and most fruit juices. You should aim to keep your meals and snacks as fresh and natural as possible, and by preparing them yourself, you can control how much they are seasoned with salt. Okay, that's it - if you get puffy and bloated this summer, you know how you got there; when you do go overboard, drink a LOT of water, maybe with some lemon - it's a natural diuretic! Melissa