How To Live Smart

Are you looking for ways to save money, save time and stay on track with your health goals?  Here are a few tips to use:


*  Do not go grocery shopping when hungry.  If you shop while hungry, you will be more likely to blow your    diet, and your budget, on junk food and sugary snacks.

* Use Discounts.  Your health insurance, and even your employer, may offer weight loss programs and gym
   memberships.  It's worth looking into.

* Destress.  Meditation and Yoga may help calm you and help you to relax.

* Do a quick cardio workout.  If you don't have time to go to exercise class, why not try adding in
   high intensity activities in little bursts throughout the day.  Try doing 30-60 seconds of running in place,
   jumping jacks or jumping rope 4 to 6 times a day.

* See you Doctor regularly.  Having routine exams done can help find minor problems before they become
   big problems.

* Make sure your refrigerator is full of nutricious snacks.  Having snacks like fruit, yogurt and low fat cheese
  on hand will make sure you are less likely to snack on high fat foods when you feel like snacking.

* App it up!  There are apps available that will include workouts, counting calories, and even virtual trainers
  that are cheap and even free!


 

Burn 300 Calories a day just by eating!!!

Did you know you can burn an extra 300 calories a day, just by eating?  It's true, but you have to eat certain foods. 

Everyone seems to think that the best way to lose weight is to cut calories.  But when you cut calories, you also cut nutrients.  You could end up eating more because you are still hungry.  Also, if you don't take in enough nutrients, you can actually slow your metabolism down! 

In order to lose weight, you need to eat the right foods.  The kinds of foods that will actually burn calories while you eat them.

FATS

Not any fat will do.  You need to eat the GOOD fats.  Fats such as olive and coconut oil.  Also, nuts are good fats.  Make sure you choose your "fats" wisely.  Fish, such as salmon, trout and herring  are high in omega-3 fatty acids

PROTEINS

For every 1000 calories of protein,  just to digest it, your body can burn as much as 300 calories.  Not that you eat 1000 calories of protein a day,  but you get the gist.  Protein is also excellent for building muscle.  Did you know that for every pound of muscle you gain, you will burn about 50 extra calories per pound.  If you were to gain 5 pounds of muscle that's 250 calories a day!    Chicken and lean meats are an excellent source of protein.  


CARBOHYDRATES

Make sure you eat the right carbs though.  The wrong carbs include processed "white" food, like rice and bread.  Good carbs consists of vegetables, fruits and whole grains.  So,  for every 1000 calories of the "good" carbs you eat, your body will burn about 100 calories just to digest it.


So, to sum it up.  If you choose the right foods from each category above,  you actually get a lower caloric intake than you originally thought.    I don't know about you, but I think that's a pretty good deal :)

Why you should have a daily fitness routine in your schedule

We all know that exercise is an important part of overall health, but we still find it hard to fit an exercise routine into our daily lives. It takes planning to fit exercise into our already busy schedules. But can we really afford not to? Eating right and exercise are the key to a healthier life. Here are some reasons why we should find the time to exercise.

You Time

Let's face it, we are always “doing” for everyone else. Our kids, our husbands, our boss. Take advantage of your time to exercise. It's not selfish to want to do something for yourself.

Make New Friends

You can join your local gym, or even power walk or jog at your local park. You can develop some lasting friendships this way with people who have the same goal as you. It makes things more fun when you have a partner working out with you, and you are more likely to stick with it if you know someone is waiting for you to exercise.

Become Happier

Exercise release some vital “feel good” hormones. These hormones make you happier, and less stressed. I love how I feel after a good work out. And that feeling lasts too.

Mental Fitness
Just like exercise benefits your body, it can also benefit your brain. A study done on mice found that as little as 30 minutes of exercise a day can create new brain cells. This can mean a reduction in diseases such as Parkinson's and Alzheimer's.

Better Intimacy

After a long day of work, or taking care of children, physical intimacy may be the last thing on your mind. Exercising regularly will give you more energy, and also a better self-image which can lead to more desire.


I always find time to add exercise into my daily routine, and I look better and feel better as a result.   It is so worth the time.

Do you find the time?

Tips for Summer Hair

Summer is fully upon us.  I know in the summer I spend a lot of time outside, and a lot of time swimming.  Summer weather can wreak havoc on our hair.  The sun can be very damaging to your hair, as well as chlorinated pools and salt water.  Here are a few tips to keep your hair from getting damaged.

* You can wear a hat or a scarf to protect your hair from the sun.  If you don't like wearing hats and you know you will be outside, you can use a leave in conditioner before you go out.  Try to use one with sunscreen in it.

*  Try not to use, or at least limit the use of blow dryers and curling iron.

* Before you swim in the ocean or a pool, it's always a good idea to wet your hair first.  Going in with dry hair will make your hair absorb the chlorine/salt in the water.  If your hair is wet, this will decrease that.

* Of course, it's very important to drinks lots of water, not just for your hair, but for your health as well.

* Wash your hair with cool/warm water instead of hot water.  And always use a clarifying shampoo after swimming to wash out any chlorine/salt that was absorbed. 

* If you wash your hair everyday, than also use a conditioner daily.  If possible, try not to wash your hair everyday as this can lead to loss of moisture in your hair.

* Try to use natural products on your hair.  Products that contain alcohol or formaldehyde can dry out your hair.

* It's important to get your hair trimmed regularly.  6 to 8 weeks in a good time frame.

These are just a few tips to beautiful summer hair. Now go outside and have some fun!

Beauty Foods

We are what we eat.  Food affects how we look.  It's true.  You get nutrients for you hair, skin and nails the same way your body gets nutrients.  From the foods we eat.  The wrong food choices can not only damage your health, but your appearance as well.

Here is a list of foods for great hair, skin and nails:

Asparagus -      Has the age fighting nutrient, Folic Acid.
Avocados  -       This fruit contains fatty acid, which helps keep skin longer younger.
Bananas   -       Can actually help slow down graying hair thanks to being rich in B Vitamins
Beets -                 Full of antioxidants which are good for the skin
Blueberries -    Rich in antioxidants.  In fact, eating blueberries can bolster healing and also
                               stimulate healthy collagen for fewer wrinkles
Canola Oil  -    Can help keep skin moisturized and help increase hair shine and volume 
                              thanks to being rich in Omega 3 fatty acids.
Carrots  -          Not only do carrots contain high levels of beta carotene to protect skin
                             against sun damage, but it also has compounds to help maintain the outer
                             layer of skin to help fight premature aging.  It's the same chemical you 
                             get in Retin-A
Cherries -        Contain quercetin which is an antioxidant that fights inflammation
Citrus Fruit - We all know citrus fruits, such as oranges, are high in vitamin C which can
                            help keep your skin smoother, but is also forms collagen which hold skin
                            cells together.  Kiwi contains more vitamin C than any other fruit.
Garlic  -           Cleans pores and helps fight wrinkles.  Also restores tissues.
Ketchup -        High in carotene.  A little ketchup everyday can protect your skin from
                            premature aging and sun damage.
Milk -               High in calcium.  Good for teeth and bones.
Olive Oil  -     Protects the collagen and elastin of the skin.  Extra Virgin is the best.
Salmon -        Rich in omega 3 fatty acids which helps moisturize the skin and increase
                           the shine and volume of your hair.
Shellfish  -    Contains zinc.  Good for hair growth and strengthens the strands.
Tomatoes -   Best source of lycopene, and antioxidant that fights free radicals.  They are
                           high in vitamin A, C and Potassium
Yogurt   -       Have B vitamins which is very important for skin free from blemishes.  It
                          also contains calcium.  Make sure the yogurt you choose is thickened with
                          live cultures instead of gelatin.


More important than what we put on the outside of our bodies is what we put inside our bodies.  Since we all have to eat, why not eat right to not only feel better, but to look better too.
 
 

Getting Maximum Results In The Least Amount Of Time

In order to achieve the maximum results from your workout, you have to focus on more than one type of workout.

As a teenager and young adult, I never had a weight problem.  I could eat what I wanted, and I didn't have to exercise. Than I had two kids.  I was about 30 pounds overweight. 
So I vowed to lose the weight.  But just cutting calories wasn't working.  I needed to add  exercise to my daily routine.

There is something you need to know about me.  Whenever I try something new, I have to learn all I can about it.  I buy books, subscribe to magazines, anything I can do to become an "expert".

I learned that while doing cardio is great for losing weight, it can only take you so far.   You need to add strength training to your workout to tone your body.  Gaining muscle also helps you to burn more calories throughout the day, even while you sleep.  It's takes more energy to sustain muscle, therefore strength training revs up your metabolism.  And remember, it's very important to stretch after exercise.

So, if  you want to achieve maximum results in the least amount of time, make sure your weekly routine includes cardio, strength training and stretching.  Remember, when doing strength training, never exercise the same muscle two days in a row.  The muscles need time to repair themselves.  I like to work on upper body one day,  and lower body and abs the next day.  I do cardio first at least 4 times a week, than my strength training routine after the cardio at least 4 times a week, so upper body twice a week, and lower body twice a week.


For example, I will do cardio than upper body strength training on Monday and Thursday, than cardio and lower body strength training on Tuesday and Friday.  I also add Yoga to my routine on Wednesday and Saturday.  I absolutely love Yoga!

Remember, it's all about finding your balance.  What centers you?



 

Skillpower

What healthy goal do you want to achieve?  Think about it for a minute.  Do you want to lose weight? Gain more energy?  Get tone?  Write down the most important goal to you.  Put it under the heading "Healthy Goal".  Then write down ways to achieve that goal.  What can you do in small steps to get there?  For example, if your goal is to lose weight, what small change can you make today?  Write down these small changes, like going for a walk after a meal instead of sitting at the computer or watching tv.  Or eating fruit instead of cookies for a snack.  Start small, pick the easiest action and start today.  This part is hard so start slow.  Do just on thing today, then again tomorrow.  You will eventually notice that it becomes easier as the days go by.  Put your list in a place where you will be sure to see it.  When your first step becomes a regular part of your routine, go to the next step on your list.  Doing these small steps will lead you to a life of healthier living.

Chicken Parmesan Strips Recipe

Kids love these chicken strips, and adults do too! Serve with a salad and some tomato sauce for dipping and you will have a quick meal.

 
1 pound boneless, skinless chicken breasts, cut into strips 
1/2 cup skim milk 1/3 cup nonfat dry break crumbs or cereal crumbs 
3 tablespoons grated parmesan cheese
 2 teaspoons dried parsley 
1/4 teaspoon ground black pepper 

Place the chicken in a shallow bowl and cover with the milk. Cover and refrigerate for at least 15 minutes or up to 4 hours. 

Preheat over to 375 degrees. Coat a baking sheet with non-stick spray.

In a shallow bowl, mix the bread crumbs or cereal crumbs, parmesan, parsley and pepper. 

Dip the chicken pieces into the bread crumb mixture and coat well. Place the chicken strips on a baking sheet and coat each piece of chicken with non-stick spray. For the best flavor, use olive oil spray. 

Bake for 20 minutes or until the chicken is no longer pink in the center. Test with a sharp knife. Enjoy!

4 Servings

197       Calories
4.8g       Total Fat
1.8g       Saturated Fat
28.9g     Protein
7.6g      Carbohydrates
0 g        Dietary Fiber
73 mg   Cholesterol
233 mg  Sodium