Tina Williams Presents












Studies show that for every hour of walking, you increase your life expectancy by two. That was the best motivation for me. Every extra hour I have on this earth to spend with my husband and son was worth it. That was the extra little push I needed.

It’s Easy

  • Walking is the simplest way to start and continue a fitness journey.
  • Walking costs nothing to get started.
  • Walking has the lowest dropout rate of any type of exercise.
  • Walking is easy and safe.

It Works

  • Studies show that for every hour of walking, life expectancy may increase by two hours.
  • Walking for as few as 30 minutes a day provides heart health benefits.
  • Walking is the single most effective form of exercise to achieve heart health.

It Pays

  • Physically active people save $500 a year in healthcare costs.
  • Employers can save $16 for every $1 they spend on health and wellness.
  • Fitness programs have reduced employer healthcare costs by 20 – 55%.
  • Reducing just one health risk in the workplace increases productivity by 9%.
  • Reducing one health risk decreases absenteeism by 2%.

And walking isn’t your only option. Try these tips for increasing physical activity wherever you are. You may be surprised at all your opportunities to increase your physical activity every day. Consider carrying this list with you for one day. Check off the ways you notice that you could increase your physical activity.

Tips for increasing physical activity

At Home

It’s convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it’s a one-time expense and other family members can use it. It’s easy to have short bouts of activity several times a day. Try these tips:

  • Do housework yourself instead of hiring someone else to do it.
  • Work in the garden or mow the grass. Using a riding mower doesn’t count! Rake leaves, prune, dig and pick up trash.
  • Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
  • Walk or bike to the corner store instead of driving.
  • When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Or stretch. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
  • Stand up while talking on the telephone.
  • Walk the dog.
  • Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
  • Stretch to reach items in high places and squat or bend to look at items at floor level.
  • Keep exercise equipment repaired and use it!

At the Office

Most of us have sedentary jobs, and work takes up a significant part of our day. What can you do to increase your physical activity during the work day? Why not…:

  • Brainstorm project ideas with a coworker while taking a walk.
  • Create an exercise accountability partnership.
  • Walk during business calls when you don’t need to reference important documents.
  • Stand while talking on the telephone.
  • Walk down the hall to speak with someone rather than using the telephone.
  • Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
  • Walk while waiting for the plane at the airport.
  • Stay at hotels with fitness centers or swimming pools and use them while on business trips.
  • Take along a jump rope or a resistance band in your suitcase when you travel. Jump and do calisthenics in your hotel room.
  • Download some audio fitness coaching.
  • Participate in or start a recreation league at your company.
  • Form a sports team to raise money for charity events.
  • Join a fitness center or YMCA near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
  • Schedule exercise time on your business calendar and treat it as any other important appointment.
  • Get off the bus a few blocks early and walk the rest of the way to work or home.
  • Walk around your building for a break during the work day or during lunch.
  • Some have mastered the art of typing while on a treadmill by securing the laptop to the base. Be creative!

At Play

Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:
  • Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
  • See the sights in new cities by walking, jogging or bicycling.
  • Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
  • Play your favorite music while exercising; enjoy something that motivates you.
  • Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
  • Join a recreational club that emphasizes physical activity.
  • At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
  • When golfing, walk instead of using a cart.
  • Play singles tennis or racquetball instead of doubles.
  • At a picnic, join in on badminton instead of croquet.
  • At the lake, rent a rowboat instead of a canoe.

(www.heart.org )

Here’s a walking website with lots of fun tools. Oh.. and mark your calendar for April 4th. National Walking Day!!

 

http://www.startwalkingnow.org/

 

 

 



{March 6, 2012}   3 minutes that kicked my butt

I didn’t have time to do a real work out today – it happens. I didn’t want to go without anything though, especially since I had a giant chocolate chip cookie. So, this is what I did and it takes all of 3 minutes.

1 minute of as many stomach crunches as possible.

1 minute of as many push ups as possible

1 minute of full squats

Think it sounds easy? You try it.



{March 1, 2012}   Workout Playlist

The best way to use this list, in my opinion, is to find a song that works for you and look at the BPM (beats per minute). Then go through the list and find songs with that BPM.

I’m a runner, the BPM I love are over 150 and preferrably 180. Have fun!

Song Artist BPM
1979 Smashing Pumpkins
127
1,2 Step Ciara
113
8th World Wonder Kimberley Locke
100
A Dustland Fairytale The Killers
130
All Jacked Up Gretchen Wilson
190
All Nite (Don’t Stop) Janet Jackson
129
All Summer Long Kid Rock W/ Alabama
131
All Star Smash Mouth
104
All That She Wants Ace of Base
100
American idiot Green Day
94
Are You Gonna Go My Way? Lenny Kravitz
135
Around the World Red Hot Chili Peppers
96
B.O.B OutKast
103
Baby Got Back Sir Mix-A-Lot
129
Baby Likes To Rock It The Tractors
160
Back on the Chain Gang The Pretenders
154
Bad influence Pink
138
Battlefield Jordin Sparks
145
Beat It Michael Jackson
135
Big Girl (You Are Beautiful) Mika
116
Billie Jean Michael Jackson
120
Black Cat Janet Jackson
116
Black Dog Led Zeppelin
164
Blast The Speakers Warp Brothers
137
Blue Monday New Order
130
Boogie Oogie Oogie A Taste of Honey
125
Boot Scootin’ Boogie Brooks & Dunn
134
Born to be Wild Steppenwolf
139
Born To Boogie Hank Williams Jr.
180
Born to Run Bruce Springsteen
150
Boyfriend Ashlee Simpson
132
Brick House The Commodores
128
Brown Eyed Girl Van Morrison
150
Bug A Boo Destiny’s Child
105
Bust A Move Young MC
118-120
Buttons The Pussy Cat Dolls
128
Camisado Panic! At The Disco
160
Candyman Christina Aguilera
174
Car Wash Rose Royce
116
Celebration Kool & The Gang
119
Chain of Fools Aretha Franklin
117
Chariots of Fire Various
62
Chasing Cars Snow Patrol
104
Chattahoochee Alan Jackson
175
Cherry Pie Warrant
78
Clocks Coldplay
132
Come Clean (Remix) Hilary Duff
118
Come Dancing The Kinks
152
Come Fly Away (Soha & Adam K Remix) Benny Benassi & Channing
129
Come on Eileen Dexy’s Midnight Runners
106
Come On Over Jessica Simpson
130
Cradle of Love Billy Idol
145
Crazy in Love Beyonce
101
Cum On Feel the Noize Quiet Riot
143
Damn Girl Justin Timberlake
111
Dance Like There’s No Tomorrow (Oakenfold Radio Edit) Paula Abdul
125
Dancing in the Streets Martha Reeves & The Vandellas
140
Dancing Queen ABBA
130
Dancing With Myself Billy Idol
176
Dead And Gone T.I. & Justin Timberlake
130
Debaser The Pixies
130
Dirty Diana Michael Jackson
132
Dirty Little Secret The All-American Rejects
148
Disco Inferno The Trammps
128
Disturbia Rihanna
125
Do You Wanna Touch Me Joan Jett
126
Don’t Cha The Pussycat Dolls
120-130
Don’t Phunk With My Heart Black Eyed Peas
128
Don’t Stop Believin’ Glee Cast
124
Don’t Stop The Music Rihanna
123
Don’t Stop Til You Get Enough Michael Jackson
123
Dreams The Cranberries
128
Every Little Thing She Does Is Magic The Police
167
Every Word (Wendel Kos Radio Edit) Ercola & Daniella
128
Everybody Have Fun Tonight Wang Chung
130
Eye of the Tiger Survivor
110
Family Affair Mary J. Blige
93
Feel Good Inc Gorillaz
110-140
Feel It DJ Felli Fel, T-Pain, Sean Paul, Flo Rida & Pitbull
125
Fight For Your Right (To Party) Beastie Boys
137
Fight the Power Public Enemy
130
Fighter Christina Aguilera
94
Fire Burning Sean Kingston
123
Fix You Coldplay
114
Footloose Kenny Loggins
165
Fox on the Run Sweet
131
Freak Chic
121
Freeze Frame J. Geils Band
187
Gasolina Daddy Yankee
100 – 120
Get Low Lil Jon & the East Side Boyz
128
Get the Party Started P!nk
135
Get Ur Freak On Missy Elliot
89
Gimme Some Lovin’ The Spencer Davis Group
141
Girlfriend Avril Lavigne
164
Girlfriend Phoenix
136
Girls Just Wanna Have Fun Cyndi Lauper
135
Give In to Me Michael Jackson
90
Glamorous Life Sheila E
128
Gold Digger Kanye West ft. Jamie Foxx
98
Gonna Fly Now (Theme from Rocky) Bill Conti
95
Gonna Make You Sweat (Everybody Dance Now) C+C Music Factory
116
Good Girls Go Bad Cobra Starship & Leighton Meester
120
Good Vibrations Marky Mark & The Funky Bunch
124
Goodbye Kristinia DeBarge
120
Gossip Folks Missy Elliot ft. Ludacris
122
Gotta Get Thru This Daniel Bedingfield
135
Great Balls of Fire Jerry Lee Lewis
168
Gypsies, Tramps and Thieves Cher
169
Hard Workin’ Man Brooks & Dunn
156
Harder Better Faster Stronger Daft Punk
123
Harder to Breathe Maroon 5
75
Hate That I Love You (feat. Ne-Yo) Rihanna
92
He’s Only Happy in the Sun Ben Harper
95
Heartbreaker Pat Benatar
160
Heartbreaker MSTRKRFT & John Legend
128
Hey Mickey Toni Basil
150
Hey Ya! Outkast
159
Hips Don’t Lie Shakira
100
Hold On En Vogue
100
Hollaback Girl Gwen Stefani
110
Homecoming Hey Monday
150
Hot in Herre Nelly
106
Hot N Cold Katy Perry
132
Hot Stuff Donna Summer
125
How Bizarre OMC
125
Hungry Like The Wolf Duran Duran
130
I Do Not Hook Up Kelly Clarkson
144
I Don’t Wanna Go On With You Like That Elton John
130
I Feel For You Chaka Khan
125
I Got You Dancing Lady Sovereign
125
I Gotta Feeling Black Eyed Peas
128
I Know You Want Me (Calle Ocho) Pitbull
127
I Love Rock ‘N Roll” Joan Jett & The Blackhearts
96
I Stay in Love (Jody den Broeder Radio Edit) Mariah Carey
130
I Want Candy Bow Wow Wow
112
I Will Survive Gloria Gaynor
117
I’m So Excited Pointer Sister
183
If Today was your last day Nickleback
90
In Da Club (Remix) 50 Cent
91
In My Arms Kylie Minogue
128
Irreplaceable Beyonce
133
It Feels So Good Sonique
135
It Takes Two Rob Base & D.J. E-Z Rock
113
It’s Alright, It’s Okay Ashley Tisdale
130
It’s America Rodney Atkins
135
It’s My Life No Doubt
131
It’s Raining Men The Weather Girls
135
Jaded Aerosmith
120
Jam Michael Jackson
116
Jailhouse Rock Elvis Presley
135
Jump Van Halen
133
Jump Kris Kross
132
Jump Around House of Pain
107
Jump With My Baby Big Bad Voodoo Daddy
182
Jump, Jive, an’ Wail Brian Setze
185
Jumpin’ Jumpin’ Destiny’s Child
131
Just Dance Lady Gaga
127
Just Fine Mary J. Blige
125
Just Go (Mike Rizzo Funk Generation Mix) Lionel Richie & Akon
128
Just Lose It Eminem
121
Karma Chameleon Boy George
186
Kiss Prince
112
Knock on Wood Amii Stewart
133
Knock You Down Keri Hilson, Kanye West & Ne-Yo
155
Know Your Enemy Green Day
130
Krazy Pitbull & Lil Jon
125
Kung Fu Fighting Carl Douglas
120
Ladies Night Kool & the Gang
110
Leave (Get Out) JoJo
88
Let’s Get It Started Black Eyed Peas
105
Let’s Go Crazy Prince & the Revolution
98
Life’s a Dance John Michael Montgomery
136
Like A Boy Ciara
176
London Bridge Fergie
128
Lose My Breath Destiny’s Child
119
Lose Yourself Eminem
85
Loser Beck
85
Love Game (Dave Aude Radio Edit) Lady GaGa
127
Love Lockdown Kanye West
131
Magnificent U2
116
Mama Said Knock You Out LL Cool J
102
Maneater Nelly Furtado
145
Milkshake Kelis
113
Modern Love David Bowie
180
Monkey Wrench Foo Fighters
174
Mony, Mony Billy Idol
140
Motownphilly BoysIIMen
114
Mr. Brightside The Killers
150
My Humps Black Eyed Peas
124
My Lovin’ (You’re Never Gonna Get It) En Vogue
101
Never Can Say Goodbye Gloria Gaynor
129
New Attitude Patti Labelle
132
New Divide Linkin Park
118
New Workout Plan Kanye West
118
Night Fever Bee Gees
124
No More Drama Mary J. Blige
128
Nothing’s Gonna Stop Us Now Starship
131
O.P.P. Naughty By Nature
100
One More Last Chance Vince Gill
156
One Way or Another Blondie
160
Ooh La La Goldfrapp
148
Outta Here Esmee Denters
126
Paint it Black Rolling Stones
163
Party In Your Bedroom Cash Cash
121
Physical Olivia Newton-John
124
Play That Funky Music Wild Cherry
110-115
Poker Face Lady Gaga
119
Poker Face (Space Cowboy Remix) Lady GaGa
125
Pon de Replay (Hey Mr. DJ) Rihanna
128-135
Pretty Fly The Offspring
143
Pump It Black Eyed Peas
132-154
Pump Up the Jam Technotronic
126
Push It Salt-N-Pepa
127
Queen of Hearts Juice Newton
170
Rebel Rebel David Bowie
126
Rebel Yell Billy Idol
160
Red Light (Remix) Usher
115
Redneck Woman Gretchen Wilson
92
Reflections Diana Ross & The Supreme
100
Respect Aretha Franklin
115
Return The Favour Keri Hilson ft. Timbaland
114
Right As Rain Adele
137
Right Round Flo Rida
125
Ring the Alarm Beyonce
85
Rock ‘n Roll Music Chuck Berry
168
Rock and Roll All Nite KISS
145
Rock This Town Stray Cats
196
Rock Your Body Justin Timberlake
100
Rockin’ Robin Bobby Day
86
Rosalita (Come Out Tonight) Bruce Springsteen
143
Run-Around Blues Traveler
150-155
Runnin’ Down a Dream Tom Petty
170
Scatman Scatman
135
Scenario A Tribe Called Quest
102
Secret Valentine We The Kings
160
SexyBack Justin Timberlake
128
Shake Your Booty KC & The Sunshine Band
112
She Bangs Ricky Martin
142
Shock The Monkey Peter Gabriel
148
Shots LMFAO & Lil Jon
128
Shut Up and Drive Rihanna
133
Simon Says Pharoahe Monch
92
Simply Irresistible Robert Palmer
143
Single Ladies (Put A Ring On It) Beyonce
97 – 100
Smooth Criminal Alien Ant Farm
127
So What’cha Want Beastie Boys
98
Something On The Tragically Hip
125
S.O.S Jordin Sparks
116
Stayin’ Alive Bee Gees
104
Steady, As She Goes The Raconteurs
120
Stronger Kanye West
106
Stronger (A-Trak Remix) Kanye West
126
Sugar Flo Rida Ft. Wynter
120
Sugar, We’re Goin Down Fall Out Boy
166
Superstition Stevie Wonder
101
Sweet Child O’ Mine Guns N’ Roses
125
T-R-O-U-B-L-E Travis Tritt
180
Tainted Love Soft Cell
143
Take Me Out Franz Ferdinand
105
Take On Me A-Ha
169
Takin’ Back My Love Enrique Iglesias & Ciara
125
Temperature Sean Paul
125
Tennessee Arrested Development
100
That’s The Way (I Like It) K.C. & The Sunshine Band
129
The Choice Is Yours Black Sheep
101
The Distance Cake
90
The Fear Lily Allen
130
The Heat Is On Glenn Frey
154
The Hustle Van McCoy
117
The Power Snap / Power Jam
112
The Reflex Duran Duran
127
This Love Maroon 5
95
Times Like These Jack Johnson
144
Touch Amerie
115
Toxic Britney Spears
140
Tubthumping Chumbawamba
104
Turnin Me On (MSTRKRFT Remix) Keri Hilson & Lil Wayne
130
U + Ur Hand P!nk
142
U Can’t Touch This MC Hammer
136
Umbrella Rihanna
116
Use Somebody Kings Of Leon
131
Vacation The Go-Go’s
158
Wait A Minute Pussycat Dolls
136
Wake Me Up Before You Go-Go Wham!
163
Wake Up Little Susie The Everly Brothers
88
Waking Up in Vegas Kate Perry
131
Walk Away Kelly Clarkson
116
Walk It Out DJ UNK
107
Walk This Way Run-D.M.C & Aerosmith
110
We are the Champions Queen
65
We Be Burnin Sean Paul
117
What I Like About You Romantics
150
What It Is Gorilla Zoe, Rick Ross & Kollosus
152
When Love Takes Over David Guetta & Kelly Rowland
130
Where the Streets Have No Name U2
125
Where’s Your Head At? Basement Jaxx
128
Whole Lotta Shakin’ Goin’ On Jerry Lee Lewis
162
Work It Nelly & Justin Timberlak
97
Work It Missy Elliot
102
Y.M.C.A. Village People
129
Yeah, Yeah, Yeah, Yeah, Yeah The Pogues
130
Yeah! Usher, Lil’ Jon & Ludacris
105
You Belong With Me Taylor Swift
130
You Can’t Always Get What You Want Luther Allison
92
You Give Love a Bad Name Bon Jovi
124
Viva La Vida Coldplay
132


{March 1, 2012}   Shake it up

People are starting to ask… Did you cut your hair? You look different. I’ve found that I have a new challenge with my weight loss, I can’t stop shopping. I went to BCBG the other day, one of my favorite stores, looking for a black tie evening gown for the MonaVie More project Gala in St Louis. First, I was beyond excited that I didn’t have to pick the largest size in the store hoping I could squeeze into it and look decent enough. I picked out a size 8 dress and it looked great. I put it on and didn’t feel gross and didn’t feel like crying. If you’ve ever had an issue with your own weight, you know exactly what I’m talking about. You know that feeling where you don’t think you’re as bad as you are until you try on something that use to look decent on you and then look in the dressing room mirror? Only to realize you’re not the same person you use to be in College. Yeah, that feeling. I put on the dress and felt great, came out of the dressing room and saw my husbands look on his face. He had that look on his face he did when we first started dating. I almost cried when my 3 year old son said I looked pretty.

There’s something about feeling good about yourself. You start to walk differently. People can see it. That’s the most rewarding part so far, just feeling great.

I love these shakes. At first, I thought that I would get tired of it. I’m not going to lie, there was a point where it wasnt easy. I got bored. But once I got passed that I loved it even more. Now, the convenience of it beats out everything. Plus, it taste great. Having two businesses and raising a 3 year old can take up a little bit of time. Nothing like grabbing a pack of the shake and just throwing it in my shaker on the go, knowing that I’m getting all my nutrition and doing something good for myself.

My goodness MonaVie. Thank you for doing something so brilliant as creating the most convenient diet ever, that’s beyond healthy. I love it! The new berry flavor just came out – the possibilities with that one are endless!

Oh.. and I’m thinking of getting this dress. What do you think?



{February 28, 2012}   Happy National Pancake Day !

So a friend just posted that tomorrow is national pancake day and IHOP is giving away a free short stack pancake for the occasion. I looked it up out of curiosity. 600 calories and packed with sodium. YUCK! I also looked it up on livestrong.com and I would need to run at 5mph for 38 minutes just to burn that off. That ‘s just to keep from being in gain mode. I looked it up and found this healthy blueberry pancake recipe. Oh my goodness, blueberries in pancakes is so yummy – I’m going to give it a try tomorrow.

Post below if you have your own healthy breakfast alternative that you love – or if you try this recipe! Happy HEALTHY pancake day!

 

http://allrecipes.com/recipe/whole-wheat-blueberry-pancakes/ 



{February 26, 2012}   The dirty statistics. Yikes!

Heart Disease Statistics

  • Every 34 seconds a  person in the United States dies from heart disease.
  • More than 2,500 Americans die from heart disease each day.
  • Every 20 seconds, a person in the United States has a heart attack.
  • At least 250,000 people die of heart attacks each year before they reach a hospital.
  • Studies show that under-educated people are more likely to suffer heart attacks.
  • The countries with the highest death rates from heart disease are the Soviet Union, Romania, Poland, Bulgaria, Hungary, and Czechoslovakia. The countries with the lowest are Japan, France, Spain, Switzerland, and Canada.
  • Almost 6 million hospitalizations each year (in the United States) are due to cardiovascular disease.
  • Since 1900, Cardio Vascular Disease has been the number 1 killer in the United States for every year but 1918.
  • Every 33 seconds, a person dies from Cardio Vascular Disease in the United States.
  • Men suffer heart attacks about 10 years earlier in life than women do.


{February 26, 2012}   no two calories are the same

We’ve all heard it. Burn more calories than you consume, and you’ll lose weight. Simple, right? Then why doesn’t it work for a lot of people. Because no two calories are the same. Well, technically – and biologically they are. But the psychological and physical effects a calorie has on a person will change.

Recently I heard a doctor say, and this is profound, “Americans are consuming more calories today then ever before. But we are still starving.” What did she mean? It means we are malnourished. I know, when thinking of malnourished you think of the starving kids in Africa, right? Well yes, they are malnourished. But, so are we.

It was explained to me simply. If someone eats a 1000 calories a day and it’s all onion rings, and the other person eats a 1000 calories a day and it’s all leafy greens, vegetables, and proteins then one is going to gain weight, while the other loses. Think about the effect that a 1000 calories per day onion ring diet would have? First, you don’t even get that many onion rings. There are 200 calories for every 3 onion rings, and 63% of those calories is fat. So you’d get to eat 15 onion rings and you’re done for the day. From those onion rings, you’ve consumed 630 calories of fat.

Now let’s go to the person who’s taking in a 1000 calories with the spinach salad, veggies and so forth. 1 cup of spinach salad has 107 calories. Let’s say you add a whole tomato, (22 cal’s) a whole cucumber (45 cal’s), carrots (45 cal’s) – and you splurged and added ranch dressing. 137 cal’s per 1 oz. Your salad meal was less than 300 calories, add a flame grilled chicken breast for 227 calories.  That’s about 500 calories. You still have 500 calories left for the day to consume. You’ve also consumed Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. By the way, that’s from the spinach alone. How do you think your body is feeling? You may have enjoyed the onion rings more, but your body didn’t.

Still think calorie counting is the way to go? It is. You still don’t want to consume too many calories, and you don’t want to consume too little either. Speaking to a nutritionist or doing some research to find out what calorie intake your body needs would be the first step. Exercise to your show your heart some love – and just remember that no two calories are the same. So to speak.




Last night I went shopping. For the first time in years I’ve been excited by doing this. I had to buy a new pair of jeans last week because mine were falling off of me. My fat jeans that were tight before and gave me muffin top. Yeah, I said it. Gross, right? The new jeans I bought are two sizes smaller and fit loose.

I’ve found that when I go out I actually do my hair now. I use to think I didn’t do my hair because I was tired and busy, typical mom stuff. Guess I was wrong.

But, last night when I went shopping I was looking for shorts. Yes, shorts. I don’t even remember the last time I wore shorts. Apparently, the trend in shorts now is super short. Ok, this is way out of my comfort zone. However, I figured it can’t hurt to try it on, right? So here I am, in the dressing room at Target trying on some khaki shorts. I picked up the size I thought I was, maybe even too small, but I figured its motivation to make these fit better since I was still planning on losing more weight. Turns out they were a bit loose. That’s not the kicker though. I tried them on and looked in the mirror. Surely there was something wrong. My legs looked… good. It feels weird just saying that. I figured it was the distorted dressing room mirrors that always seemed to make you look thinner so I took a picture of myself. I can just imagine what the lady in the dressing room next to me was thinking when she kept hearing the clicking of my camera phone going off. Sure enough, I looked good in the picture too.

I sat on the stool in the corner of the dressing room for a few minutes just staring at the picture, every once in a while glancing down at my legs. A smile on my face the entire time. I looked good, and I felt good. I couldn’t believe I made it to this point. I looked down at the skinny caramel macchiato that I had with me as my Friday night treat. It was about 1/3rd of the way done, and I decided to toss it. Yes, it was the skinny version, better than the regular one I use to consume on a daily basis. But, still, I had a little ways to go, and I had found a new motivation.

You’re probably thinking that I bought those shorts and probably wore them home. Nope, they’re still back at Target. Looking at myself in the dressing room mirror is one thing, feeling good about walking out in public like that was another. Loosing the physical weight was one step, I realized there was also a mental barricade I’d need to lose as well.

I’m not quite where I want to be, but I’m halfway there. They say the last 10 lbs is the hardest to lose, that’s where I’m at now. I have 10 more lbs to go, 15 to get to my ultimate goal. But, nothing was harder than my first 10 lbs. I wasn’t just losing 10 lbs to begin with, I was losing habits I loved. There was a single quote that kept me moving.

Don’t let what you want today,  take away from what you want in the long run. That can apply to a lot of things, can’t it.



{February 25, 2012}   Vitamin D3

If you’ve made it to this post, then chances are you’ve heard my non stop chatter about Vitamin D. In my opinion, the most underrated vitamin out there. Ok, so now you’re interested in Vitamin D? This is where I get asked how many iu’s, what type, and where do I get my Vitamin D.

Did you know that taking the wrong vitamin D could do more harm than good? Please note, I am not a nutritionist. Just a well researched every day person. However, the info I’m providing below is from doctors. I’ve provided a link to one of the articles at the very bottom.

Dr Mercola, ”

Drisdol is a synthetic form of vitamin D2—made by irradiating fungus and plant matter—and is the form of vitamin D typically prescribed by doctors.

This is not the type produced by your body in response to sun or safe tanning bed exposure, which is vitamin D3

A recent meta-analysis by the Cochrane Databasei looked at mortality rates for people who supplemented their diets with D2 versus those who did so with D3, the form naturally produced by your body, highlighting the significant differences between the two. 

The analysis of 50 randomized controlled trials, which included a total of 94,000 participants, showed:

  • A six percent relative risk reduction among those who used vitamin D3, but
  • A two percent relative risk increase among those who used D2″

There’s overwhelming evidence that vitamin D is a key player in your overall health. This is understandable when you consider that it is not “just” a vitamin; it’s actually a neuroregulatory steroidal hormone that influences nearly 3,000 different genes in your body. Receptors that respond to the vitamin have been found in almost every type of human cell, from your brain to your bones.

Just one example of an important gene that vitamin D up-regulates is your ability to fight infections, as well as chronic inflammation. It produces over 200 antimicrobial peptides, the most important of which is cathelicidin, a naturally occurring broad-spectrum antibiotic. This is one of the explanations for why it can be so effective against colds and flu. So how much should you take of Vitamin D?

 based on the most recent research by Grassroots Health—an organization that has greatly contributed to the current knowledge on vitamin D through their D* Action Study—it appears as though most adults need about 8,000 IU’s of vitamin D a day in order to raise their serum levels above 40 ng/ml.4For children, many experts agree they need about 35 IU’s of vitamin D per pound of body weight.

At the time Grassroots Health performed the studies that resulted in this dosage recommendation, the optimal serum level was believed to be between 40 to 60 ng/ml. Since then, the optimal vitamin D level has been raised to 50-70 ng/ml, and when treating cancer or heart disease, as high as 70-100 ng/ml, as illustrated in the chart above.

What this means is that even if you do not regularly monitor your vitamin D levels (which you should), your risk of overdosing is going to be fairly slim even if you take as much as 8,000 IU’s a day. However, the only way to determine your optimal dose is to get your blood tested regularly, and adjust your dosage to maintain that goldilocks’ zone.

Resources: http://articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx 

Vitamin D deficiency has been linked to a startling number of things;

Cancer Hypertension Heart disease
Autism Obesity Rheumatoid arthritis
Diabetes 1 and 2 Multiple Sclerosis Crohn’s disease
Cold & Flu Inflammatory Bowel Disease Tuberculosis
Septicemia Signs of aging Dementia
Eczema & Psoriasis Insomnia Hearing loss
Muscle pain Cavities Periodontal disease
Osteoporosis Macular degeneration Increased C-section risk
Pre eclampsia Seizures Infertility
Asthma Cystic fibrosis Migraines
Depression Alzheimer’s disease Schizophrenia


{February 22, 2012}   25 foods good for your heart

25 Top Heart-Healthy Foods

With the help of these nutrition experts from The Cleveland Clinic and the American Dietetic Association, we’ve put together a list of the “best of the best” heart-healthy foods.

The foods listed here are all top-performers in protecting your heart and blood vessels. We’ve also got menu ideas — so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.

  1. Salmon

Omega-3 fatty acids.

Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

  1. Flaxseed (ground)

Omega-3 fatty acids; fiber, phytoestrogens.

Ground flaxseed hides easily in all sorts of foods — yogurt parfaits, morning cereal, homemade muffins, or cookies.

  1. Oatmeal

Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

  1. Black or Kidney Beans

B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

Give soup or salad a nutrient boost — stir in some beans.

  1. Almonds

Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

  1. Walnuts

Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

  1. Red wine

Catechins and reservatrol (flavonoids).

Toast your good health! A glass of red wine could improve “good” HDL cholesterol.

  1. Tuna

Omega-3 fatty acids; folate; niacin.

Here’s lunch: Salad greens, fresh fruit, canned tuna. Keep “Salad Spritzer” – a light dressing — in your office fridge.

  1. Tofu

Niacin; folate; calcium; magnesium; potassium.

Tasty tofu is easy: Thinly slice “firm” tofu, marinate several hours, grill or stir-fry.

  1. Brown rice

B-complex vitamins; fiber; niacin; magnesium, fiber.

Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

  1. Soy milk

Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

  1. Blueberries

Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

Cranberries, strawberries, raspberries are potent, too — for trail mixes, muffins, salads!

  1. Carrots

Alpha-carotene (a carotenoid); fiber.

Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

  1. Spinach

Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

  1. Broccoli

Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

  1. Sweet potato

Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

  1. Red bell peppers

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.

Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

  1. Asparagus

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

Grill or steam slightly, then dress with olive oil and lemon. It’s a pretty side dish.

  1. Oranges

Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

Got orange juice? Check out the new nutrient-packed blends.

  1. Tomatoes

Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

  1. Acorn squash

Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.

Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.

  1. Cantaloupe

Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

  1. Papaya

Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.

Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

  1. Dark chocolate

Reservatrol and cocoa phenols (flavonoids).

A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

  1. Tea

Catechins and flavonols (flavonoids).

Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.

 

Phytoestrogensare substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL “bad” cholesterol and triglycerides, and even blood pressure.

Phytosterols are plant sterols that chemically resemble cholesterol — and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.

Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL “bad” cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-flavonoid polyphenols include ellagic acid (found in all types of berries).

Omega-3 fatty acids (found in fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.

B-complex vitamins — like Vitamin B-12 (folate) and vitamin B-6 — protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL “good” cholesterol.

Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help lower cholesterol levels.



et cetera