Taking some time off...

I am going to take a hiatus from my blog for a few weeks; I am going to have some foot surgery (bunions) and hammertoe. When it's over I will be able to wear all thosse expensive beautiful shoes that I lust over every time I'm in a store - my husband is going to be overwhelmed and I am going to be estatic...just kidding, but anyway, at least I'll look good in my flip flops. During my time off I will have plenty of time to come up with some really good stuff to share with you; I'll also be driving everyone crazy because I can't drive, shop or work out...or take a shower - terrific...So, we will all be looking forward to my come back! Have a nice spring - keep up your workouts, watch what you eat and SMILE!! See you in June - Melissa

It's not all or nothing...

Over the last two weeks I have read several articles confirming the same report - women, as we get older, cannot eat a "normal" diet and maintain their weight without exercising moderately for one hour a day, seven days a week. This doesn't discourage me so much, because I know this to be true; you, on the other hand, might be discouraged if you are just starting an exercise program, or work full-time, or have kids at home (or ALL of it!!) and are doing good just to squeeze in thirty minutes 2-3 times a week. In fact, it can be very intimidating AND discouraging, which makes it even harder to make the effort.
The thing is, who do you know that eats a normal diet - and what is it? It used to be three square meals a day and heavy on the starches; then it was two light meals and one heavy one, all fat free, followed by eating six times a day, protein shakes, no carbs, and on and on. Point is, there really isn't a normal diet anymore, and most of us have made changes to our diet that, by choice, are healthier and better for us - most of the time. Because of this, and the more we do it, the less time we need to exercise for an hour a day, seven days a week - which, for a lot of people, is impossible to get. So, watch what you eat and how much you eat; put less on your plate, and make it all count. How much you can splurge depends on how much you can burn off, because that's how the weight is gained; your new "normal" is what you can do for yourself during the week that gets the job done - looking good and feeling good. Neither one comes without effort, and that effort does have to be made every day, but it all comes down to balance; if you don't have as much time to work off whatever extras you're putting on the plate, then don't put them on! Melissa
(BYW - this is true for the guys, too!!)

Those pesky endorphins...

They are always around when you're happy; they're also always around when you are excited, exercising, extremely relaxed, and in love. Notice that these are all things that are good for you. Endorphins originate in the body through messages sent by your brain that you are treating yourself well and should be rewarded; the happier you are, the harder you are exercising, and the more in love you are, the more rewards you get. Endorphins act as pain relievers, so they enable you to push past physical pain and still feel good (as in a "runners high); eating spicy foods will also produce endorphins; personally, I would rather get them from all of the other sources first...So the next time you are working out hard with a smile on your face and thinking about the one you love, you'll be glad you got out there and got moving, because you'll be so elated - and remember, that's contagious! Melissa

A Simple Smile

Yesterday I read an article in the Dallas Morning News (www.dallasnews.com/) on SMILING! Smiling not only makes you a happier person, it makes everyone around you happier, AND you live longer! The study had been done on photos of baseball players who started playing before 1950; those with the biggest smiles lived an average of five years longer than other players. Of course, you're thinking, heck, if YOU'D played baseball for a living, you'd be smiling too!! But it's true - smiling makes you happier by improving your mood (it's the EASIEST way to improve your mood!); it releases endorphins (your feel good hormones), and boosts your seratonin levels (neurotransmitters in your brain that send messages to your body to put a smile on your face). People want to be around people that are happy, and smiling is contagious; you're more attractive when you smile, it lowers your stress, and helps you to stay positive. The best news is that it's so easy to do; in fact, do it right now! Melissa

The Eyeball

It's the same whether you're looking at the green from wherever your ball is at the moment, or guessing someone's age, or pouring a bowl of cereal (or, in my case, a glass of wine, haha!) - we underestimate because that's in our favor. Then we get mad because the ball is two inches short of the hole, or the scale isn't going down (you better ALWAYS be right on the age thing - everything else can be fixed with just the slightest movement of the left..). Kidding aside, it's time to get out the measuring cup or spoon, even a scale, if you're not getting the results you want. It's not that you're not eating the right things, but the amount you're eating not's right. When you get down to that last five or ten pounds, or find it difficult to maintain your weight, what seems like a normal portion could be off by a few bites, an ounce, or a handful; it's one thing to be a carrot, but more likely it's not, and over the course of a day, this can add up to 200-400 extra calories - and maybe this is several times a day. That's at least another twenty minutes of working out, and/or half of what should be the size of one of your snacks or meals. If you're stuck, trying weighing or measuring everything a few times, until your eyeball is more in line with reality. If that doesn't do the trick, try a teaspoon instead of a tablespoon, or a half-cup instead of a whole one. Small changes add up to a great scorecard! Melissa

The Bunny or the Egg?

Well, the egg is a perfect protein; the standard against what other proteins are measured against. It is about 70 calories, and the best way to start your day. Studies have shown that when you start your day with an egg that you will eat less the rest of the day. Eggs are nutrient dense, full of vitamins, fat and proteins that are used by every part of your body to repair, rebuild and energize. The Chocolate bunny, on the other hand, is full of fat, sugar and antioxidants; while the anti-oxidants play an important role (they attack the free radicals that line your arteries and help reduce the chances of a heart attack), you get those benefits from a SMALL square of dark chocolate - that doesn't look much like a bunny! Starting your day with fat and sugar will make you slugglish; this same chocolate at the end of a day will relax you. So, have both! The egg starts your day; you'll be more productive, alert and energetic. The chocolate ends your day; it's a great way to put yourself in a good mood and relieve the stress from the day (just like red wine!); pounds multiply as fast as bunnies, though, so be careful!! Have a great weekend and I'll see you Monday - Melissa

It's not just the dogs...

If you get stressed out today, please don't pull your hair out - this time of year it's falling out fast enough as it is, and any stress you're under will only make it fall out faster. Don't think it's just age, because it can happen as early as 30; it's an old wives tale it's your mother's fault, as it's inherited from either side of your family.

The very best way to control the amount you're going to lose is to start with healthy hair in the first place, and this starts on the inside. Biotin, one of the B-complex vitamins, is the key vitamin for encouraging your hair to grow faster and longer; while it's included in a multi-vitamin, or the B-complex, you can take supplemental biotin if you're losing a lot of hair, or notice it thinning or receding. The recommended dose is 300-600mg., and since your body won't store it, you can't really take too much. It will take a little while to notice a difference, and this won't be the only way you'll benefit; biotin plays a key role in metabolizing fats, carbohydrates and proteins, converting them into the storage form of energy (glycogen) in the muscle. It aids in weight loss, controls blood sugar, and is beneficial to your nails and skin as well. Be sure that whatever brand you buy also includes MSM, which increases the hair growth phase. See you at the beauty shop! Melissa

Bunny time...

The idea of waking up one morning a year to a basket filled with chocolate in every form is what I hope heaven is like. I LOVE it all - Cadbury eggs, the little Hershey foil-wrapped solid chocolate eggs, those little hard-shelled chocolate malt eggs AND that huge solid chocolate bunny (nothing hollow for me!). Of course, these are all higher in fat and sugar than anything else in your basket, but even though peeps and jelly beans are fat free, no one really wants to eat any of those marshmallow things that stretch from one side of the basket to the other, and you can eat jelly beans all year long, so they're not that big a deal. The worst part is that you can't find anyone to trade with either, so you're stuck with those little chicks...anyway, whatever your favorites are, we will eat an average of 900 calories that day in candy. Your favorites might be different than mine and, yes, sugar is better than fat, but just remember - you can always find a jelly bean, but there won't be a Cadbury egg in sight come May. More importantly, this is a special occasion - you can do this one day, but Monday morning it's back to the scrambled egg whites. Plan for your splurge, pick what you want and enjoy it, but don't leave that basket sitting there for a week - otherwise, come the following week you won't be hopping because your tail will be too big! Melissa

but hey guys...

Just because that article was written for women, you need to keep yourselves in check, too. If we're going to make the effort to work out more often and watch what we eat, not only are we going to look good for ourselves, but we are also going to look good for you. We want the same thing when we look at you! If you haven't seen your feet in awhile, or had to let your belt out a notch, you're not working out hard enough either, and YOU are eating too much. By cutting back your starch portions and reducing the amount you eat at dinner (probably in half!), AND pushing yourself harder and longer at the gym, you will get the same benefits we do. You will feel better, look better, and look better to us - and you KNOW where that will get you!! Hope everyone's having a good week! Melissa

For the girls...

Sorry I'm a little behind; I got a new computer yesterday and my nephew is in town for spring break. Anyway, girls, I have some good news and some bad news about your battle to lose, or not gain, those dreaded pounds as you get older. The good news: The Wall Street Journal (www.wallstreetjournal.com) reported today that you can hang on for dear life; the bad news: it's going to take 60 minutes a day, 7 days a week, of moderate exercise, to eat a normal diet and maintain a normal weight. Or, you can work out intensely for 30 minutes a day; problem is, intensely is harder than most people want to work out; it's either too hard, or you can't talk, or read, or you don't want to sweat, or a million other things. But this is important - it's worth it!! Women who worked out at the previously recommended rate of 30 minutes, 3-4 times per week, gained an average of 5.7 pounds per year, starting at age 45. Now, you don't have to do it all at once; split it up if you need to, but start increasing it now to avoid the "leisure suit syndrome" - you know, the elastic waistband, stretch-pant look that doesn't hide anything. Not only will you look better, but you will feel better; the better you feel, the happier you are, and the happier you are, the more energetic you are - and guess what! It DOES get easier to fit it in, and like it. So...guess where I hope I see you tomorrow - just don't pass me! Melissa

Finally!

Well, I hope the winter is over!! Enough of sitting by the fireplace, having to wear all those clothes, and work out indoors. Pretend you're on spring break; put on some tanning lotion, go to the park, cut your hair...whatever makes you feel like you want to play, and get out there. You are only boosting your metabolism when you're eating or when you're exercising; you're only building muscle when you're exercising, and you're endorphins only run around and make you feel better when you're exercising. There are benefits to eating also, which we can talk about tomorrow, but today, it's Monday; the sun is out and it's going to warm up. Start you week off right, even if you only have 10 minutes. More than likely you'll stretch that into 20; tomorrow make it 30. Before you know it, it's Friday - you'll have worked out every day this week and you'll like the way you feel! Have a good week - Melissa

Moooo!

Is this what you feel like on Monday mornings? I know how it goes - nice dinner out, maybe Mexican food, or a barbeque, wedding, birthday - it all adds up to this. Too bad we can't just lie around in a pasture feeling good about it because that's the way we're supposed to look, but do you really want to? Have you ever looked out in the field and thought they were having fun? Nope - they're bored, and what do you do when you're bored? EAT. So, even if you splurge all weekend, Monday morning it's back to the gym, or outside for a run, or whatever it is you want to do to get you back looking like this:

It's okay to slack off on the weekends as long as you can discipline yourself to stay on track during the week; eat healthy and get your workouts in; no sleeping in, and no junk food; remember, swimsuit season is just around the corner! Melissa

I'm tired...

This is all we're going to hear next week because of daylight savings; it won't matter if you go to bed an hour earlier, sleep an extra hour, or party all night - it just takes a few days for your body to adjust to the time change. Take some melatonin (2.5mg) for five days - start Saturday if you get this email in time; it resets your body time naturally. This will help, but what will also help is to remember that Spring is FINALLY here. Flowers, spray tanning, flip flops, running outside with hardly anything on, and lots of other stuff. Hurry and get out there; don't lay around - that will NOT energize you! Before you know it, the dog days of summer will be here, and that's the time to lay around (preferably by a pool with a margarita!!). Have a nice weekend and don't forget to set your clocks FORWARD! Melissa

I tried to tell you...

A friend of mine is in town this week - as she was exactly one year ago. We had pretty much the same conversation - "I need to lose weight, I don't like the way I look, what exercises can I do for my arms...stuff like that. Normal stuff, but the same old stuff. We had created a plan for her, I had given her some options for meals, and of course I encouraged her to start exercising - which she did, for two weeks. Now here we are again. Do you want to be where you are today a year from now? Most of us don't; this isn't to say we aren't happy now, but a year from now, we want to be in a different place - more fit, feeling good about ourselves, and pleased with our success from the previous year. But, you can't get there by doing the same thing you did last year - you have to constantly challenge yourself, encourage yourself, and surround yourself by other people that want the same things as you do. It's not enough to say you want something, unfortunately; you have to support yourself by taking action. The Jolly Green Giant didn't get that way overnight; at one time he was just a little pea. If a pea can do this, just think what you can do! Melissa

Don't give up now!!

You might be thinking your first week didn't go so well, but HOPEFULLY this will be a better week. There are always going to be excuses for missing a workout or having too much good food, but that's life - and it's more likely to happen than not. But you can't give up hope that you're not going to reach your goals - you have to keep trying to work out regularly, eat better, and get more sleep. You'll get there, because everything you DO helps. But doing it is only half the battle - your mind has to be willing also. If you think you can do it, you will; if you don't think so, you won't. Your mind controls your thoughts, and thoughts control your actions; the way you improve is to make up your mind that you are going to be positive, do your best, and make changes that make you feel better, both physically and emotionally. If you find yourself giving up, think about what you want to feel like a week from now, a month from now, or even tomorrow - what you decide today WILL determine how you'll feel tomorrow. Put a list of goals on your refrigerator, or your bathroom mirror, or your dashboard; remind yourself about the things that are important to you, the things you want to improve on and the changes you want to make - a positive attitude goes a long way towards making yourself successful (and HAPPY!); don't aim for perfection, but aim for improvement! Have a great week - Melissa

That damn treadmill...

Somebody at the gym was cussing out their treadmill yesterday - somebody didn't have a good attitude...This is probably a good time to take off, sleep in and give your muscles a rest. Attitude is everything, particularly when you have to get up early to get a workout in, or squeeze one in between appointments, or come home after a long day and get a late one in. This may be your only "free" time; your chance to get outside in the fresh air, share a few laughs with your running buddy, or even take some time to yourself, and just let your endorphins take over. If the "want to" isn't there, then the "can do" isn't going to be that great anyway - you'll end up with a slow run, a half-assed workout in the gym, or lazy pilates class. Call it a day, and start over tomorrow - or the next day. That smile on your face shows you and everyone else you're having a good time, you're energized, and you are glad to be there - and that's contagious! Melissa

Oops!

I forgot about the five-bite rule today - and it's only March 2nd!! Man, I'm not off to a good start...of course, my excuse was a birthday party, carrot cake and the BEST cream cheese icing ever - I was beside myself! In fact, I didn't even remember about the rule until just now. This was after I said I didn't do this stuff during the week! Just goes to show you that you can make all the plans in the world, and be sincere in your efforts, and they both can evaporate in seconds. But it would be silly to think I totally screwed up - I mean, between yesterday and today I've had six meals, which means I was making the right choices 80% of the time. There has to be room in every week to have a few of your favorite things; if you deprive yourself too much you just end up thinking about what you're eating (or not eating!), which usually leads to overeating. It's just a matter of finding the right balance, picking the opportunities that are the most important to you, and then be willing to forego the stuff you don't care that much about - or even, making a Tuesday a Friday (oh, don't we wish!). Hope you're having a good week - Melissa

Happy Birthday!!

LOOK at this cake - gorgeous, chocolate and not mine - it was my husband's birthday and he's way older than me...(Happy Birthday, sweetie!) Of course I've had a piece every night for three nights; if it had had buttercream icing, I probably would have had it for breakfast too! People ask me all the time if I ever cheat, and of course I do! I'm just like everyone else - I try hard, my intentions are good, I always have a plan, and I always have the right stuff around; but if there is cake (icing), a really hard cheese, or the perfect margarita, I'm all over it, and all of these are LOADED with fat and/or sugar, and very high in calories. However, that's not really the problem; the problem is that we put our favorite things on a pedestal (the cake plate, chip bowl, blender!)) that gets way more attention than it should, and it's hard to hold back on your portions when you've made it so special. For myself, I don't have these things around during the week to tempt me; I am very strict with this and it works, but only during the week. But, as we start a new month, I have a new plan for the weekend - my 5-bite rule that I've forgotten about. Five bites is the perfect serving size - not too big so that I'm mad at myself the next day, or too many calories, but just enough. Not sure what plan I have for the margaritas - maybe a bigger lime or a thinner straw!! Have a good week, and a great month! Melissa

It's a choice!

I saw a lady driving a pink SUV with horns on the front of it - I know, I wouldn't believe it either if I hadn't seen it! You'd never see me in that, but however she came by it, she was driving it, so she must have been okay with it. That's a choice she made, and probably one she's going to be stuck with for awhile. We all get to make choices - how we wear our hair,(and what color it is!), what kind of dog jumps on you when you walk in the door, or even do you watch American Idol or ice skating- some you're stuck with for awhile, others, thankfully, can be switched instantly. You have a choice to get up early and go work out, or rollover and go back to sleep (that decision has to be made instantly or you're back asleep in no time!). You can choose a doughnut or oatmeal, a turkey sandwich or a cheeseburger, a light beer or a chocolate martini. Monday starts a new month, and you can make decisions every day for 31 days that lead to a healthier lifestyle. It takes 21 days to change a habit, and you get to pick what you want to change to get the results you want. Nothing will change if you choose not to do anything; think about it over the weekend - come April 1st, do you want to look like a pink thing?? Have a great weekend! Melissa

How much time do YOU need?

I work out almost every day until I have burned 400 calories - for me, this is about 40 minutes. I can no longer run, so outside of walking, I do all of my working out indoors on machines, and 40 minutes is the most I can stand. Good thing, because it takes burning 400 calories a day for me to maintain my weight and still drink wine, have desserts occassionally, and go out to eat. I can't go crazy, but I get to have what I want - as long as I'm working out. The two go together; to control your weight, you have to watch what you eat and know what your limits are, AND you have to work out. And I mean WORK - that's why they call it "working out"! You want to increase your metabolism enough to burn off the extra calories you consume - you do this by working out, and the harder you work out, the longer your potential is to burn those extra calories. Of course, if you don't EAT the extra calories, the ones that are burned are the ones stored as FAT - which makes you LOSE weight! Figure out what's it going to take for you to maintain a balance that fits your lifestyle, and you'll know what you can get away with (another glass of wine!) - Melissa

Don't eat it!

My son started picking on me the other night about the contents in my refrigerator - specifically, a jar of fat-free mayonnaise that was a few months past its expiration date. I didn't think this was any big deal, but guess what - you're only supposed to keep mayo 30 days past the date on the jar! There is a great website (http://www.shelflifeadvice.com/) that will answer any question you have; they name specific brands and tell you the ingredients that will give you trouble. Even things like ketchup, salsa, mustard, ect. can't be kept for the rest of your life, so give your refrigerator a makeover - your stomach will thank you! Melissa

My Makeover!

So how do I look now?? I know I'm the last person to learn how to cut and paste, but this is going to be fun! A friend of my son's came over last night, and they helped me with this - now if I can just remember what to do!

Seriously , this is all I've done today, except for working out. Thank goodness I got it in early!I know it's hard to get up early to work out, but it's worth it. You're metabolism starts working for you the minute you begin increasing your heart rate, so right away you are burning calories; you have a sense of accomplishment that helps to increase your productivity for the rest of the day, AND your endorphins (your "feel good" hormones) kick in, improving your mood and your attitude. You'll just have a better day!

Yeah, it's Friday!

Man, what a long week! I am looking forward to a restful weekend of ice dancing - everyone in my family hates ice skating but me, so I'll probably be watching most of it by myself in another room! I get it though - if the men ever want to be taken seriously by male viewers, they are going to have to heighten the athletic factor and lessen the glamour...although I would have LOVED to have owned some of their jeweled shirts - absolutely gorgeous!!

Anyway, on a completely different note, I was almost as excited when I went to the store today and found Bagel Thins from Thomas - yeah!! I am always looking for ways to cut my starchy carbohydrates, and these are perfect. If you're not a whole wheat fan, they have plain white; both have 4 grams of fiber and protein, and only 110 calories for a whole one - BOTH sides!! I just love it that I feel like I'm eating a real bagel. As you can see, it doesn't always take an opulent event to excite me; plain and simple goes a long way. Have a nice weekend - Melissa

It's worth the extra time...

Okay, today I screwed up something simple - hard boiled eggs. Don't you hate cracking one open and the yolk is that waxy bright yellow? I gave it to the dogs - like everything else, they ate it like we don't ever feed them, and at least it'll make their coats shiny. I knew something was wrong when I couldn't peel the damn thing - or three...but at least now I know what to do: add another two minutes! We should do that with everything - adding two minutes can change your life. Like that last five pounds - you just can't peel them off. If you ease up toward the end, you'll never be done. Add an extra two minutes of a high intensity workout to your routine, and you increase your calorie burning; wait two minutes between your salad and main dish, and you'll eat less; give yourself an extra couple of minutes to get somewhere, and get a couple extra minutes of sleep - less stress and more sleep will help you lose weight. You'll be cooked perfectly in no time! Melissa

about last night...

I made that fish recipe with the teriyaki glaze and it was awful! I wasn't going to tell you, but I wouldn't want you to make it and then be mad at me. Like I said, there are a million more recipes, so I'll try another. Part of the problem is me - I'm always messing with a recipe, either making it more spicy, less fattening, adding extra vegetables (I'm famous for that!), so I can't really blame the recipe for not turning out. Funny enough, most of the time I do that it works out okay, but not last night. We didn't even have a glass of wine with it, which always makes things taste better (heehee!). Mondays are hard enough without a yucky dinner - oh well, I was wanting to cut back anyway! On that note, while there are many ways to cut back a little, having a light dinner is one of the best. By the end of the day your body doesn't need a lot of calories - it doesn't take much energy to watch The Bachelor (who do you think he's going to pick??). You'll store less fat and sleep better if your body doesn't have to stay up late digesting your dinner. The saying "eat like a king for breakfast, a prince for lunch, and a pauper for dinner" is true - you want to have a lot of energy to start your day, and less to end it. Hope you're having a good week - Melissa

Oops!

Okay, the holidays last from Thanksgiving to Valentines...so here we are again, Monday morning hitting the treadmill, and fish with steamed vegetables for dinner. Oh well, it was worth it - I got my husband a valentine CAKE instead of a card - his favorite, red velvet, and of course, cream cheese ICING - it was so delicious, and cute too - I scored some major points! Hope you all had a great day, Valentine's or not - after all, there was still the Olympics and the All-Star game to keep you company. Anyway, back to the fish...I love the Food Network - I'm not that great of a cook, particularly when it comes to fish, and they always have something - with instructions, so pretty hard to screw up (like roasted fish with an orange and teriyaki glaze - it's not red velvet cake, but it sounds pretty good, huh?). Guys, it's easy; just go online and punch something in - if you don't like the first one, there are hundreds more. Try something new and surprise yourself! Melissa

A Snow Day!

Wow - it's so beautiful outside! The kids are out with their sleds behind our house and our dogs are going nuts barking at them. We have this one little fat dog and he's up to his waist in snow - so funny! So of course, if they got a day off, I did too! I slept until 9:00, and now it's almost noon and I'm still in my pj's drinking coffee. I'm not even going to work out today! I could - I have a treadmill that overlooks all this beautiful snow that's in front of a really nice flat screen, but I just want to be lazy. How many times are we ever going to have a record snowfall in Dallas, and it just be so picture perfect out there - probably not again for a long time! So, very contrary to my personality, schedule, habits and whatever else, I'm going to enjoy the day - tomorrow I'll be nice and rested, maybe a little bored and ready to hit the gym - or maybe not! If I get lucky, it will snow again! Enjoy YOUR day too! Melissa

No pain, no gain...

Say you read my blog yesterday, and say you explored the Abs Diet Online idea. Then, this morning you tried one of the exercises they suggested, and now you say your sore. Well, if it's a new exercise for you, or exercise is new to you, then you WILL be sore - a little. Being a little sore tells you that you haven't been working the muscles required to do this exercise, or you haven't been working them hard enough; only by pushing your muscles to do something they have to work at will they get stronger. If you tried something new, and you weren't sore, then the exercise was too easy for you; you have to put effort into your workout if you want to get results. This said, you also want to make sure not to work your muscles TOO hard - a little soreness should be a "feel good" soreness, similar to when you've had a hard day at work; yeah, you're tired, but you did a good job, you're going to get some rest, and then you want to get right back out there. If you are too sore, you either pushed yourself too hard or didn't do the exercise right - or the exercise isn't right for you for some reason (say, a bad back...). Back off if this happens and let your muscles rest - if you try it again and the same thing happens, either don't do that exercise or get a professional to show you a way to do it so that it will benefit you. There are plenty of exercises out there, so don't force something that causes you real pain - the last thing you want to do is put yourself out of commission for three weeks. A lean, muscular body is worth a little pain for sure, but just don't overdo it! Hope you're having a good week - Melissa

It's FREE!

Hey guys -just in time for our post-Superbowl resolutions, Men's Health is offering a free month to try out their ABS Diet online. This is the perfect opportunity to explore an online program because 1) it's online, so fits YOUR schedule; you don't have to drive anywhere on a certain day of the week at a certain time; it's available 24 hours a day; 2) it designs a workout program for YOU, shows you how to do the exercises and allows for variations in the workout based on your ability to do them, why you're doing the exercises and what you're supposed to be working; 3) it gives you diet recommendations based on input you have given them, along with recipes and nutritional information, AND has a daily menu (could they make it any easier??), AND they follow up with you! There is a scorecard rating your progress, an opportunity to go back and repeat days, and a chance to modify your program either by stepping it up or slowing it down; 5) you can "talk" to someone anytime - as often as you want! It's online, so no one knows if you have one question, or twenty, and you don't have to feel "funny" about asking about something. You can journal, read other people's stories for motivation, or join an online group - or not. Yes, I think this is a great idea, and yes, I'm doing it too! Good luck - Melissa

It's Over!!!!!!!!!!!!!!

For me, the holidays run from Thanksgiving through to the Superbowl; after New Year's there are still all the rest of the bowl games, the playoff games, and then, of course, the Superbowl. All season I attempt to make things that are delicious, yet lowfat and healthy - I'm reasonably successful although I haven't found any great lowfat cake icing that tastes anywhere near ANY of the real stuff, so that's where I usually drop the ball. But by the time the Superbowl comes, it's time to throw in the towel - just go for all the stuff everyone thinks of as real football food (sausage balls, queso with VELVEETA!!, real tortilla chips, and all the rest); it's been a long season, so we might as well go for it. All day long, we're fixing stuff, and honestly, all day long, we're eating stuff. So, congratulations to the Saints, and thank you for ending the holidays on such a high note! But for me, it's back to my unending search for lowfat, healthy substitutions of all things real - at least until the NBA All-Star festivities next weekend!! Oh well, getting to cheat some here and there is what we live for - that's really why we cut back, and more willingly, the rest of the time (and truthfully,the cheating wouldn't be as much fun if we ate like that all the time). I've already planned my menu for next year when the Cowboys are in the Superbowl!! Have a good week! Melissa

Go for it!

I was in Denver this week for my dad's 85th birthday - we made a pie, watched western movies, played some gin, AND we walked a mile. That might not seem like a big deal to most of us, but he has Parkinson's, and walking any distance is getting more difficult for him. This is a guy who was a ski instructor until he was 75, backpacked every summer, and still hunts and fishes with some help from my brothers, so has always been physically active. It's all harder and slower, but he has a great attitude and a willing mind, and together they help to keep him moving. He hadn't been able to walk a mile since before Christmas and he was so excited; in fact, I think he was as excited as he was when he did his first 10K - maybe even more excited that when he caught his first big fish (well, probably not...); but he talked about it all day long, and I'm sure it motivated him to go out and try it again the following day. If I lived closer to him, I would have been there with him. Anyway, point of all this is we aren't all going to be like we were - faster, stronger, younger, thinner, whatever, but we can still have a good time, an active life, and a great attitude. You never know when it's going to be your day and you'll go out there and have a day like 10 years ago, or even 10 weeks ago. It's what's inside that exhilarates you - that feeling you did the best you can do, you're back, or even, wow, I didn't know I could do that! There's nothing stopping you - if the fish aren't biting, go bake a pie! Have a nice weekend - Melissa

Your Shopping List

Go right now into your Hungry-girl.com website and download her 2010 Supermarket List - it's fantastic, thorough, and easy to use. It's hard for us to always know the new foods out there, which of those new foods are actually good for you, and what brand to get, so she's done it for you. Between this list and a book from Men's Health titled "Eat This, Not That", you have two great resources to help you improve your diet and change your eating habits immediately; you don't have to sacrifice flavor, eating out with friends, or enjoying your favorite foods, because it's all in here - but in a healthy form that benefits you in every way. Get the biggest basket you can find and load it up - and don't be afraid to try something new! Enjoy your day - Melissa

Are they ever really that fun?

So my son is down in Miami for the Pro Bowl, and ran the South Beach marathon this morning - it was 70 degrees at the start (6:15 AM!!), so a long 3:51 minutes for sure - and HUGE nasty blood blister for a trophy. But congratulations to him - a very good time, especially as he has had a lot of injuries this year and hasn't been able to train as much as he would have liked. This is when the weather comes in handy - it sort of evens everything out. Anyway, onto the Pro Bowl - a few beers and a football game will make him feel better..funny thing is, he'll be doing another down the line - no matter how much they hurt, there's nothing like the feeling you get when you cross the finish line. It's not the end of the physical pain that is exhilarating, but the pure mental joy of being able to push through to the end when your body is screaming at you. That's determination, and if you want to reach YOUR goals, that may be what it takes. Whether it's endurance training, building muscle, or losing weight, it's a continual process, and you're the one that has to do the work. But how sweet it is when you look back and know you did it-there's nothing like feeling (and looking) like a winner! Hope you're having a good weekend - Melissa

What a joke!

I couldn't believe a commercial I just saw on TV advertising a "magic button". If you eat too much, and your pants are tight, this button stretches; it also said if you lose up to three inches in your waist, it'll tighten your pants. Are you kidding me?? If my pants are too tight, the last thing I want to look down and see is a stretched out button holding my pants up - think about it, if you can't button your pants, you can't zip them up either (not a great look...); if my pants feel tight, I'm going to cut back on my eating and drink a bunch of water way before I can't even button them! AND, if I LOSE three inches in my waist, that's a new pair of jeans - oh, happy day; no button is EVER going to make me feel THAT good! If YOUR jeans start to feel tight, take action immediately; if they don't feel good, you won't feel good, and you won't feel good again until you do something about it. Weight gained quickly is mostly water, so within around three days you can feel like your old self; don't wait until Monday, or next month - that button can only be pushed so far! Melissa

The "D" Word

There are many different ways to change your eating habits - what you eat and how you eat it. Say the word DIET, and immediately you think "I'm not going to be able to eat anything I like, I can't go out with my friends, or I'm going to be hungry all the time". But lucky for you, there is a whole world of nutritious, great-tasting food out there, and you can have a field day trying different things; yes, it's trial and error, but by experimenting with new products and modifying familiar ones, you can be successful. Every restaurant in town is competing with the next one to bring you healthier menues; yes, you have to read the menu and make the right choices, but the options are there. The more effort you put into devising an eating plan that you are happy with, the better chance you have of developing lifestyle changes that become your new habits. This brings success, which of course always feels great - and looks great! Melissa

Newspaper food...

I'm in Central Market today (HEB for some of you) and a lady is popping what looks like air-popped tortillas. It sounds like a popcorn machine and sort of smells like it, and people are buying them like crazy BECAUSE they have no fat, they're low in calories (15 per tortilla) and sweetened with Stevia, so no "sugar"; Weight Watchers lets you eat four of these for no points. So, of course, I have to buy some, get them home, and they taste worst than rice cakes - since rice cakes don't have any taste, how can these taste worse?? Well, at least rice cakes are crunchy; these disintegrate in your mouth before you have a chance to chew them. Your supposed to spread something on them - nutella, peanut butter, cheese, whatever - so then what's the point of a no-calorie, no-fat food? They don't taste good by themselves and they don't have any nutritional value so you could at least justify eating them. Just because they're low calorie, they are empty calories; no matter how many you eat, you won't satisfy your hunger because they aren't satiating -you'll just go looking for something more. Flavor means the world, especially when you are trying to cut back on calories and food portions; you want to eat foods that taste good and are good for you. I'm speaking from experience - I've eaten enough bland food to last a lifetime in an effort to lose weight, and I'd like to save you the misery. Smaller portions of your favorite foods spaced regularly throughout the day, eaten slowly so that you can actually taste what you're eating, will give you the results you want. Put the paper in the trash! Melissa

The good old days...

Remember Hi-C??? Well, it's grown up now, thanks to Clif (founder of the well-known Clif bar), AND it's the latest addition to the ever-expanding confusing world of enhanced water drinks. There are energy, vitamin, recovery, plain flavored, high calorie, low calorie, 0 calorie - pretty much anything you want. Many of these drinks have as their second ingredient high fructose corn syrup, which is an over-stimulated sugar that your body doesn't recognize, and therefore slows down the process that's supposed to benefit you. This sport drink from Clif uses cane sugar, a natural sugar that your body does recognize; it's also organic, has some electrolytes, and 90 calories for a 16oz. bottle (from the sugar, and also it's carbohydrate source). This is a perfect recovery drink after a hard, sweaty workout (so a SPORT drink). The first thing you need to do is replace fluid, salt and minerals lost through sweat and muscle exertion - in a liquid form, it's easily taken in and absorbed into the muscles, and quickly helps to restore the muscle and rehydrate the body. The faster you can get something into your system, the less fatigue and muscle soreness you will feel - paticularly the following day when you try to work out again. So, again, a great post-workout drink; as a water substitue during the day it's best to stick to a zero-calorie, flavored water, and get your calories from food sources. And the fruit punch (there are 14 flavors) DOES taste just like Hi-C!! Melissa

What a great idea!

Just saw this from Men's Health - a triscuit sandwich! It's fast, portable, nutritious, filling AND crunchy - you really feel like your eating something. Try this tomorrow - pack eight triscuits (reduced fat, of course; dr. krackers work great too!), a slice of lowfat swiss cheese (quartered) and two slices of turkey (halved). Steal a couple of squeeze packets of mustard, put everything between the crackers and you have four little sandiches! Wow. Add a cup of soup and/or a medium apple, and you'll still be under 300 calories. If you don't eat eat it tomorrow, it will keep until the next day. For some reason, eating something crunchy is mentally more satisfying, but you can't just live on carrots and pickles - who wants to, anyway? And it's cheap! Melissa

Good Morning!

Not sure why I feel this way - Cowboys lost, we woke up to a busted water pipe, and the Golden Globes were boring...however, it's sunny, didn't gain my usual weekend pounds, AND my husband is starting a new job this week that he's really pumped about. Congratulations to him! When you love what you do, it spills over into everything else - your energy levels are higher, you sleep better, and your golf game improves (just made that up, but I'll let you know!). Anyway, I'm sure he'll have some long days and late hours, so I'm excited about this new frozen meal I found (don't worry, I get excited easily - it's pretty far down the list...) - anyway, it's a chicken stir-fry from Contessa - white meat chicken breast, lots of great vegetables, and the sauce is on the side; it's lowfat, healthy and quick - and tastes JUST LIKE Chinese take out - I'm not kidding. The whole bag without the sauce is under 600 calories, so perfect for two - I did actually add a little extra seasoning because I'm a huge seasoning person and I didn't want the extra calories of the sauce, but it's not that much, and you can always cut it a bit with some low sodium soy sauce. Perfect, perfect, perfect. Hope your day is going well too - Melissa

Your Diet Plan

Along with picking out a gym, you need to develop a food plan that also fits your needs. The honest truth is they go hand-in-hand; one is only moderately successful without the other. Your goal might be to improve your overall diet (less junk, more fruit, up your water intake), or it might be to lose weight (eat smaller portions, less fat, cut out the sugar). If your goal is to gain weight, you're so lucky - go get a doughnut (just kidding, sorta...). For some of you, doing it on your own might be overwhelming; you weren't successful with your last diet because you were hungry all the time, or you missed your favorite food, or didn't have time to fix whatever you were supposed to be eating. All of these are important factors when choosing something you can maintain, and be happy and healthy at the same time. CBS Moneywatch.com (Jan. 4, 2010) compared several of the popular diets, reviewing their cost, success and taste (if ordering their food was part of their plan). It would be worth taking a look at this; even if you don't want to spend the money, or belong to a group, it will give you an idea of the type of plan you want to follow. Again, if one doesn't give you the desired results, don't give up - remember your goals, and find another way to get there. Getting in shape motivates you to eat better, and eating better makes you want to be in better shape. As with exercise, nothing extreme is going to be long-lasting; while it's great to lose 10 pounds in the first two weeks, you don't want to see them again the beginning of February. This is the year to do it the right way! Melissa

Just pick one!

There is a great article on choosing the right gym for you in the Guide section of the Dallas Morning News today; those of you who don't read the paper or can't get it can probably get it online if you want, but I'll summarize it for you. Pick the one that suits your needs - if the first one doesn't have the classes you want, or babysitting, or you don't want to work out in front of the opposite sex, move on - there is one specifically designed for you in your city. Make sure it's close to your house or your work - if it's not convenient, you won't go. Try it out first (they'll all give you a certain amount of free passes) and take a few classes - if they aren't fun, you won't go. Walk around and check out the cleanliness of the locker rooms or the nursery - you won't use the facilities if you're creeped out by the way they look. Just don't let this year be like last year - you tried one or two gyms and gave up; this is why you feel like you do. Make the effort, and it will show - mind and body will thank you! Melissa

The Sunshine Vitamin

We've all heard of osteoporosis, but a much more common problem is osteomalacia; osteomalacia results in bone pain, muscle pain and joint pain. It's a little like chronic fatigue in that it's an overall, general feeling which is constant; it's hard to pinpoint where it is - one day you'll feel pain in your shoulders, but the next you'll feel it in your arms or legs. This is the reason you want to make sure your diet is supplemented with Vitamin D. Vitamin D keeps your bones strong; it aids in the absorption of calcium and phosphorous, and it stimulates the production of MSH - a hormone involved in weight loss and energy production (which burns calories and increases your metabolism!!). Vitamin D is obtained naturally through sun exposure; it's in the UVB rays (also responsible for sun-burning when over-exposed). But it's very hard to get in the wintertime because the days are shorter, and the sun is lower - if it's even out (no where in the United States is there enough UVB rays in the wintertime for you to obtain the amount of Vitamin D you need). Altitude, latitude, length of exposure, amount of skin exposed and the season all regulate the amount of vitamin D production; working indoors, sunscreen, and driving to work make it hard to get even in the summer. It's not typically in foods naturally, so your body has no way to produce it on it's own, so needs to be supplemented. For most adults, the recommended amount is 10,000 mg. per week - you can get it in 1,000 mg. and take twice a day for five days. If you take a multi-vitamin, see how much is already in there, and adjust the dose. This and some weight training will give you a healthy, strong body! Melissa

Yeah! It's Freezing!

What a perfect time for it to be this cold - after the holidays! Your body responds to the cold by trying to keep warm, and one way is to burn your BROWN FAT - intramuscular fat that you have managed to hang on to from birth to now (hmmn, this is a good thing?). Brown fat is heat producing, calorie burning fat that babies need to regulate their body temperature, and most goes away as you get older. So take advantage of getting out a little at a time - your body will shiver, your blood vessels will constrict, and your blood will go deep inside to keep your organs warm. Shivering is actually a voluntary small muscle contraction that generates heat - which requires energy (hence, the burning of brown fat), and raises your metabolism (which burns calories). All of this, of course, can help you lose a few extra pounds, as long as you don't rush inside and eat fondue sitting in front of the fire for most of the day. This unfortunately will just result in abdominal fat, which doesn't help ANYTHING! Remember to dress for the cold weather, and go out for short intervals - when your blood goes deep inside your body, there's not much to keep your fingers, toes, or ears warm, so the fluid around these parts freezes, resulting in frostbite. Don't forget your mittens! Melissa

Get Going!

I have one son that can jump out of bed and hit the running trail at 5:00 a.m. if he has to; he does whatever it takes to get his workouts in. I have another son who thinks its hectic just getting out of bed in the morning, so no chance there of him hitting the gym early (early being anything before 2:00 p.m....). By then, life gets in the way, and working out gets pushed aside. If you are lucky enough to be one of the those self-motivated early risers that enjoy working out, or at least enjoy the benefits of working out, you know you will get your in your workout no matter what else is going on that day, usually anyway. Because of this, you are usually more fit, more energetic, and happier - your endorphins are up and running, making you feel good all day. The rest of you can train yourselves to be one of these people. While you may never truly like getting out of bed to work out, over time it becomes a habit; when you see and feel the results of this effort, it's worth it to you to go to bed a little earlier and get up a little earlier. Other things that take up your day don't get in your way of a workout when you do it early. Try it tomorrow morning - give it three weeks, and see if it doesn't become your new routine. You'll get to see the sun come up, you'll beat the traffic, and you'll be amazed at how much better you feel. Have a great day! Melissa

The cherry on top...

It wasn't the cherry that put on those lbs on over the holidays - it was the big bowl of ice cream underneath; it also wasn't poking your finger in the icing that made your jeans feel tight, but that second helping of grandma's famous cake (three days in a row). The thing is, you can have a LITTLE of everything - anything you want; it just takes discipline and portion control. Now that the holidays are over, it doesn't mean that you can't treat yourself to your favorite foods for another year. In fact, you have a better chance at portion control and maintaining your weight if you allow yourself to eat a variety of foods when you want them. Just remember to keep the serving small - use a little dish, a little spoon, and little bites. Your little self will thank you tomorrow! Melissa

Happy NEW Year!

It IS a new year - you might not have reached your fitness or weight goals, but even if you had, you'd want to challenge yourself to new ones anyway, so don't spend any more time thinking about last year. Set new goals; perhaps the old ones were unreasonable or unattainable. You might want to work with a trainer or dietician to develop a program more suited to you individually; they can give you new ideas that challenge and motivate you. You can get a new training partner - it's always more fun to do anything with someone else; it's a lot harder to sleep in when you know someone else got up just to see you, and you can push each other to work out harder or longer than you would on your own. You can get a dog. You can try a new activity - trail running, boxing, water aerobics (it's way to cold for me, but you're welcome to try it), or really, anything. New is always stimulating, and the rewards come quickly in the beginning. Same thing with your diet - if you haven't been getting the results you want, or want a jump start, or just want to feel better and improve your eating habits (or all three!), experiment with your diet and see what works best for you. We all respond differently; what works for your sister, friend or work buddy is great for them, but might not be for you. As long as you are taking in the right amount of calories, with the right balance of protein, fats, and carbohydrates that provide the necessary vitamins and minerals, it doesn't matter what you pick. The important thing is that whatever you choose helps you to meet your goals for 2010, so pick something and go for it! Melissa