BMI vs. Body Fat Percentage.

Now that you are all weight loss connoisseurs, established as "regulars" at your neighborhood gym as well as in the raw food isles at your local grocery store, I'm sure you're coming across some new terminology.
Take BMI (Body Mass Index) for example...perhaps you've heard of it but it's role in your fitness life remains a mystery. In short, BMI is a measure of your weight scaled in relation to your height. You can configure your personal # by utilizing an online calculator, like this one:
http://www.halls.md/body-mass-index/bmi.htm

or you can manually calculate your BMI:
- multiply your weight (pounds) by 703
- divide that # by your height (inches)
- divide that # by your height (inches) again
A healthy BMI is between 18.5 and 24.9 - where do you stand?

Now I'm going to completely confuse you and tell you that the number you just calculated (your BMI) is a much less accurate picture of your overall health and fitness when compared to your Body Fat Percentage. The BMI configuration doesn't account for how much of your body is muscle and bone and how much of it is fat. Essentially, you could have a 'healthy' BMI while still carrying a great deal of visceral fat (the belly bulge). You might be asking why I had you calculate your BMI to begin with, let's just skip straight to the good stuff, right? Easier said than done. Calculating one's Body Fat Percentage requires more than just a scale and a measuring tape. Body Fat Percentage measures an individuals fat divided by their weight, requiring the use of calipers (a device used to pinch your skin folds) or a high-tech scale. Body Fat % provides you with a correct estimate of your overall body construction and health and is a more accurate fitness representation when compared to the BMI.

For those of you with a gym membership, I encourage you to inquire about a training session during which you can have your Body Fat Percentage assessed and proceed to develop a training schedule geared towards your goals and needs.
My mom and I recently inquired about this ourselves (the YMCA offers a free training session and follow-up to recent members) and it was quite an eye-opening experience. I encourage it!!
In the mean time use the BMI calculator to establish a rough estimate of how far you've come and where you'd like to go. But remember, fitness extends far beyond the numbers on the scale.

- NMC

take the 10-day pledge:

here's an empowering story to kick-start your weekend:
          * whoever said "calories don't count on the weekend" was either detrimentally misinformed, or had an super-human metabolism.

Lisa and Jason, along with their two beautiful girls embarked upon a journey during which they would only consume real food (aka. whole foods, untouched by processed hands) for 100 days!!
I strongly encourage you to follow their story on their blog,
http://www.100daysofrealfood.com/
not only can you read about how their lives have changed since the beginning of their challenge, but you can also join them on the journey. Join the 10-day challenge. Seriously, sign up!! If a family of four can do this for 100 days, you can certainly do it for ten - a week and a half (although, I strongly encourage you to make this a life-long practice).
The benefits of this challenge are all-encompassing: improved health, increased energy and regularity, a learning process through which to teach your family, a gateway into a "locally grown" awareness, etc.
The Leake family is so passionate about their mission that they even agreed to send you a congratulatory letter and complimentary gift for taking the 10-day challenge...along with their educational webpage including budget and recipe tips. How great? Global motivation!!

This gets me so excited. One family, making a life-altering decision and including armies of individuals - all around the world - along the way. Your health affects more than just you. Choose to go REAL.
Will you take the 10-day challenge? I will.


- NMC

Portion Control Police!!

Too much of a good thing is still too much. Portion control police:

a 10'' plate, half veggies, 1/4 protein, 1/4 starch (no white flour) and a side of fruit.

* if seconds are in question, it better be for a vegetable-refill.
Houston Northwest Medical Center dietician, Emily Banes makes the following claims about successful weight loss:

• People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.
• People who manage at least 150 minutes of activity a week (30 minutes a day) are more successful with weight loss.
• People who eat out less than twice a week have greater success with their weight loss.
• A diet buddy you check in with, a support group, or a food diary...keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.
• People who order smaller appetizer portions or share a plate at restaurants are more successful with weight loss.
• Utilizing smaller serving dishes and utensils leads to improved weight loss.
• People who believe they can succeed with weight loss actually do lose weight more successfully.

Gals, these are e a s y methods to put into practice. Remember, simply cutting out 100 calories a day results in losing a pound a month (3,500 calories). Partnered with exercise, can more than double your weight loss success.
Which tips will you be implementing?

NMC

shrinking waistlines, not wages.

Once blind to grocery store prices, I am now coherently aware of the price tags on my produce. I never thought twice about tossing a bruised apple away when someone else was footing the bill, but along with independence comes frugality. Needless to say a bruised apple (at $1.69 a pound) is still an edible apple. 
But here's the kicker: do grocery store prices keep you from making healthy choices?? 
Let's face it, the words 'organic' and 'natural' weigh a lot heavier on the checkbook than 'fried' and 'double-stuffed'... but lest we forget, the latter weigh a lot heavier on the scale. 


Let's do a once-over on your fridge:
wilted lettuce - check. 
slightly moldy berries - check. 
a forgotten squash that can't possibly still be healthy - check. 
The average family of four in the US tosses out about $1,350 in groceries every year, according to Jonathan Bloom (American Wasteland: How America Throws Away Nearly Half of Its Food). If we shop a little smarter we can save both our budgets as well as our bodies. Here's how:
- plan ahead. design a weekly menu AFTER checking for ingredients you have stocked.
- buy what's in season (remember, frozen fruits and veggies can have JUST as much nutritional value)
- go meatless!! I'm not asking you to adopt a vegan lifestyle, but pick one or two days a week and substitute meat for beans, whole grains, and eggs (Meatless Monday!!) You can cut your grocery bill by over 25%. 
- don't buy more than you need (hello Costco)
- organic isn't always better (but is always more $$$). Read nutrition labels. 
- buy locally grown produce (you live in Lancaster Country - NO excuses)


fitnessmagazine.com shares 3 easy-to-use budget tips:
1. Cut back on coupons. You'll end up buying things you really don't need simply because you are getting a 'deal'. 
2. Shop after you eat. A hungry belly influences a discerning mind. 
3. Leave the kids at home (enough said).

Here's a FITNESS dollar-menu shopping list. All of these good-for-you foods are under $1 per serving!!
http://www.fitnessmagazine.com/recipes/healthy-eating/smart-shopping/the-fitness-dollar-menu-budget-friendly-groceries/?page=1

We've been taught how to navigate a grocery store while protecting our pockets as well as our figures...what else is holding you back from executing your goals?
Lack of motivation? Time management? Your sweet tooth?

- NMC

the personals: fitness resolutions.

this year, 2011 I vow to:

- get my Spinning instructor certification
- train for the Broad street 10 mile race in Philadelphia
- become more involved with yoga and pilates
- continue to serve as a motivating force to the 'Moms: motivation & munchies' team



*hold me accountable!!
what will you commit to?

week 11: 2011!

Ladies!! 

I've missed you. I apologize for the hiatus, but there is so much in the works!! We're still working on getting our very own 'Biggest Loser' competition up and running (literally, running), and on top of that I have been thinking of moving our e-mail group over to a BLOG. Here's why: instead of spamming your inboxes you can check the blog whenever it's most convenient for you (we all know mom's lead the busiest lives), you can comment and hold conversations with each other, and I can add photos - let's face it, the picture books are always more fun!! So...be expecting the 'Moms: motivation & munchies' group to be moving to the world-wide-web sometime soon. 

In the meantime, let me just congratulate all of you who have been kicking your fitness routines into high gear, way to go!!! I have seen several of you at the gym - at spinning classes, kickboxing, and water aerobics...wow, you gals are impressive. Has it been paying off? On the scale? Your energy reserve? How about your overall self-esteem? Let's hear those stories. Good and bad (I'm sure body parts you weren't even aware of are sore). I am so proud. 

For those of you who felt defeated by the holiday season, don't fret! Grab a gym-going buddy and get back out there. Your body deserves it,YOU deserve it. 

While our group undergoes some construction I thought it would be great to share some recipes with each other. Perhaps something new and healthy you've tried or plan to try. Seeing as it's a new year, all of our cookbooks could use some updating. Right? 

Here are a few my family has experimented with lately (it's unanimous, when these veggies are done right, we love them!!):

1. Green bean salad with a feta vinaigrette (these were enjoyed by many party guests - give 'em a whirl)

 http://sweetnicks.com/weblog/2010/08/summerfest-2010-fresh-green-bean-salad-with-crumbled-feta-vinaigrette/

            * Momma C, Deb, Loretta, and Lisa, am I right?

2. Roasted brussel sprouts (I'm not kidding, these are great)

http://www.bigoven.com/recipe/162923/roasted-brussels-sprouts
            * Momma C and Momma Rutt can attest to this!!

Your turn. Share some yummy recipes. One rule: it must be healthy!!

Challenge: try a new workout this week (you never know, you might love it) and make a new creation in the kitchen (use one of the recipes). 

NMC

new year = new YOU

Dear Darlings, 

I am wishing you and yours the very best holiday season, eager to learn of your feats and failures regarding holiday menus, parties, and exercise regimens!!

Believe it or not, December is coming to a close and the loose ends of 2010 are wrapping up. As we begin to think about a new year, we often vow to make changes - learning from previous experiences and anticipating those yet to come. You all have already committed to a changed lifestyle, and for that I applaud you. Allow the new year to be a motivating factor, encouraging devotion to a healthy way of life; a healthier you.

This season, I'm challenging you to write down your goals (both short-term and long-term) and keep them somewhere as constant reminders of the beautiful transformation you are embarking upon. 

Often times the resolutions we make involve specific numbers - pounds on the scale or inches on the tape measure...and while specific, tangible goals are crucial, perhaps we should also target the big issue - HEALTH. What good is weight loss if you are not agile enough to enjoy it? A tiny waist and slim thighs are wonderful but won't do you much good if you're too fatigued or sick to dance around in your skinny jeans. 

When health and wellness become the goal, factors such as weight loss and energy are unavoidable consequences. 

So, what are or aren't you feeding your body? 

Here are several essential elements that we need to make sure our bodies are getting:

   * the doses are daily, female-specific suggestions

- CALCIUM: Mineral forming the architecture of bones and teeth. 1,000mg.

        Foods: low-fat dairy products, almonds, kale, broccoli

        * for those of you taking Calcium supplements, be sure to pair it with Magnesium (500-800mg)

- VITAMIN D: cancer preventing hormone that helps your body absorb calcium; crucial for preventing osteoporosis. 400 IU.

        Foods: oily fish, dairy products, cereals, 10-15 minutes of sunshine

- FOLIC ACID: Folate is essential in the development of the central nervous system/DNA. 400 micrograms.

        Foods: spinach, asparagus, citrus fruits, fortified grains, beans, eggs 

- OMEGA 3's: Anti-inflammatory agent that decreases triglycerides (aka blood fats), boosts good hdl cholesterol, and decreases blood pressure-lowering the risk of cardiovascular disease.1.1g. 

        Foods: fish, fish-oil supplements 

- IRON: The mineral that helps the body's blood supply deliver oxygen to cells. 18mg. 

        Foods: red meat, fish, poultry, beans, spinach

- FIBER: Soluble fiber traps 'bad' cholesterol before it's absorbed by your intestines/Insoluble fiber sweeps through your system, cleaning out your digestive track. 30 grams. 

        Foods: oatmeal, whole-grains, fruits, vegetables, beans

- vitamins A, C, E, B6 and B12 are also crucial to a well-balanced diet. 

I'm challenging you to keep a food journal for the next week. Monitor calories in, calories burned, and the percentage of each of these nutrients. Are you getting enough of the good stuff? Are you substituting with too much salt and/or sugar? Caloriecount.com is a GREAT tool that will keep track of everything for you if you log your meals/exercises!! 

Drink lots of water, keep active, and give me a life update - what issue can I target next??

Happy New Year!!

NMC

Christmas: a call to action

Merry Christmas lovelies!! 

I hope you are lavished with blessings as we remember the true reason for celebration. 

Here's a beautiful reminder:

http://lists.proverbs31.org/lt/t_go.php?i=730&e=MjQ1NzMx&l=-http--www.proverbs31.org/

week 8: adopt these holiday tips.

Happy Holidays Ladies!!

Did you know - statistics show that the average woman gains only about 1 pound of holiday weight...BUT she never looses it and that weight continues to add up, year after year. How many holidays are you carrying around on your hips? The point is moot, but you can bet your bottom dollar that we will not be adding another pound this year. 

So, don't let holiday parties and festive food catch you by surprise. What's your plan of attack?

- bringing a salad/veggie tray to company parties

- skip appetizers, browse first and allow yourself one plate of food 

- NEVER go to a function on an empty stomach, pop a few nuts or eat an apple 

- ask yourself, "am I really hungry or just eating because it's available?"

You know the drill. But here's a question for you? How can one stay on top of their fitness routine when traveling for the holidays? Being swarmed with family & friends, hoping airlines, sitting in traffic... whatever your mode of transportation this year, it can put a major kink in your sweat session schedule!! And while a day of rest is prescribed by all doctors and health mentors alike, two, three, and four days off is not a good recipe for a healthy heart or a trim tummy. Here are some easy-to-follow tips:

1. When you wake up, before your shower, do a set of jumping jacks and lunges. Not only will you rev up your metabolism, but you'll feel more awake (potentially cutting your morning caffeine intake). 

2. Make an extra trip. As moms this is hard for you to hear, but try multitasking a little less so you have to make another trip up the stairs...or park at the far end of the parking lot. 

3. While in the car, squeeze your gluteus maximus at every red light. 

4. While at your desk (or in an airplane seat), do a few sets of leg lifts - keeping your feet off the ground for as long as you can. 

5. During your daily episode of Opera or Dr. Oz (how many of you are signed up for the 'Just 10' program??) do 10 squats, 10 sit ups, and 10 pushups during every commercial.

While these tips may not get your heart pumping as much as your 2 mile jog or spinning class, the little things add up. Fidgeters burn approximately an extra 350 calories a DAY?? Seriously, it's called non-exercise activity thermogenesis. So start moving every chance you get. 

Have you been sticking to your resolutions? Have you written your goals and shared them with an accountability partner?

Read 'The Fastest Fat Burners' & put at least 5 into practice:

http://www.health.com/health/gallery/thumbnails/0,,20448745,00.html

*more news to come on the Biggest Loser challenge. Keep the suggestions coming for a non-profit organization!!

NMC

week 7: move it or lose it.

Good morning Girls!!

Time for your check-up:

Have you cleared all the processed 'treats' from your cupboards? 

Have you self-prepared more meals than you've ordered in/eaten out?

Have you broken in your sneakers and registered at a local gym?

Did you sign up for Dr. Oz's "Just 10" plan?? 

I hope so!! If not, what are you waiting for? Surely your numbers (weight, cholesterol, blood pressure, etc.) won't budge without proactive steps to a healthier lifestyle. 

In preparation for the holiday season, here are a few pointers:

First, you are not obligated to eat anything. Don't feel the need to try something at a party or get-together simply because it's there. Compromising your goals doesn't help anyone in the long run!! Stick to your commitment. Politely decline, and mention that you've heard the dish is delicious. (hint: keep your mouth busy with conversation or sugar free gum)

Second, no one really likes fruitcake anyway...so bring a healthy alternative to your dinner party. Try a new recipe or fall back on the classic veggie/fruit platter. 

Next, keep your water glass full and in-hand at all times. Approximately half of our cravings are due to dehydration, and not because we're actually hungry. So keep sipping that H2O all night long (not only will your waistline thank you, but your skin will too!!)

Additionally, get your friends and family on board!! Sometimes we hesitate to tell anyone that we're working towards a weight goal for fear of failing in the face of our loved ones. Ironically, individuals with peer and familial support have MUCH higher success rates (of loosing and keeping it off) than those who embark on the journey alone. So, tell your husband you're not buying the ice cream, inform your kids that the snack drawer will no longer be stocked with pop-tarts and potato chips, and fill up on the good stuff - everyone will thank you (in the long run...you may experience some initial grumbling). 

Finally, it's time to kick our Moms: Motivation & Munchies group up a notch. Reading a blog isn't going to help you shed pounds and make positive changes, but rather, it's what you do with the information and accountability that comes with each post. As the new year approaches I want to push us towards our goals. Finding time for healthy choices is not the easiest or the most frugal option, but I promise that you're body, your outlook, and your family will be positively altered if you take the plunge and commit. 

We're going to start a 'Biggest Loser' challenge, of sorts. I'm not sure how many of you are familiar with the TV show The Biggest Loser, hosted by personal trainer Jillian Michaels, but it's all about shedding pounds and making mindful substitutions. So here it goes:

We're going to design a webpage where each woman will be listed and assigned to a group (because let's face it, you're less likely to let a teammate down than if you were running this race solo). Percentages of weight lost or gained will be documented (percentages ladies, not actual pounds). We will choose a goal, and see which group leads the rest of us to that goal, encouraging each other along the way. The desire is for us all to choose a non-profit organization, and for percentage increases (weight gained), respective donations will be made to the non-profit. While it IS the season of giving, I believe that you will all be loosing more than gaining...therefore your pockets will be full (and your waistband a little loose). 

So, if you are on-board and interested please rsvp with 

1. your name

2. a desired non-profit organization 

3. additional group members you'd like to involve 

Stay warm & active ladies!! I look forward to hearing from all of you. 

5 Totally Tangible Tips:

http://www.womenshealthmag.com/weight-loss/weight-loss-strategies-0

Perfect Example:

http://www.thatsfit.com/2010/12/06/eating-clean-helped-anna-lose-75-pounds/

NMC

week 6: you - 10lbs.

Hello December, Goodbye Holiday Weight Gain,

What happens when you forget to write an appointment on the calendar? You miss it. 

Or, how about when you fail to make a note of household chores? They get put off. 

Am I right?

Individuals doubled their weight-loss success when keeping a food journal & exercise log!! Ladies, that sounds like a prescription to find a pen and pad. Calorie counting doesn't have to be a daily ritual (seeing as it can be quite tedious & time consuming) but tracking your consumption and exertion provides a picture of habits - good and bad.

- where can you eliminate unnecessary snacking?

- how can you vary your intake throughout the day?

         breakfast like a king (at least 25-30% of daily intake - 350-450 calories on a 1,500 calorie/day diet)

         *snack (10% - 150 calories)

         lunch like a prince (25% of daily intake)

         *snack (10%)

         dinner like a pauper (20% of daily intake)

healthy substitutions you can make: avocado NOT mayo, applesauce NOT oil (recipes), salsa NOT dip, etc.

Writing our goals down makes them visible and more achievable!! 

But will posting your exercise log on the fridge keep you from indulging in a late-night snack...probably not. That's where we come in!! Accountability is crucial. Dr. Oz is a fantastic resource, he helps real people solve real health problems (no, this is not an infomercial). 

I want to challenge all of us to accept his 10lb challenge - losing just 10 pounds in order to promote longevity & sustained health. 

1. sign up for the Dr. Oz Newsletter http://www.doctoroz.com/newsletter. I promise this isn't spam, you'll get a weekly newsletter filled with videos, recipes, and his latest episode topics - all of which are relevant to you!!

2. whether or not you sign up on the webpage, let's vow to accept the 10lb. challenge.

 http://members.doctoroz.com/challenge/the-just-10-challenge

3. rules:

         - no soda (not even diet). no processed sugar. 

            * Truvia is a great all-natural sugar substitute

         - no snacking after 8pm

         - no snacks larger than your fist

         - weigh yourself every day

         - you must move your bottom (walking, cycling, zumba, etc.) for at least 15 minutes a day 

            *30 minutes a day is the suggested FDA regulation.

You can do this. All of you. 

Being mindful of consumption and calorie burn does not (does NOT) take the happiness out of the holiday. 

Let's start the month of right Ladies!!

NMC

week 5: goals, goals, goals.

Goodmorning Girls!!

Let's hear it - how were your Thanksgiving celebrations? Did any of you use revised recipes? Are you feeling guilty about nutritional flubs? It's ok, we're all here to whip one another back into motivation mode. 

Now that everyone has gotten a taste (literally) of the holiday craze, it's crucial to realize just how important it is to stay on top of your workout/nutrition routine!! The holidays don't have to lead to weight gain. In fact, let's adopt the mindset of resolution - come January 1st, many of us will be inspired to list exercise/diet as a New Years resolution....why wait?? Get started now. Being mindful of what we put into our mouths and how we spend our time doesn't mean we can't enjoy the season of celebration...in fact I'd be willing to argue that you'll have a season of greater meaning and satisfaction. 

Right now (seriously, if you don't you'll get distracted by your laundry pile or dirty dishes), 

*** Write down three fitness goals: walk 30 minutes each day, lose 10 lbs, eliminate refined carbohydrates, go to the gym 3x a week, etc...write them down and stick them in-sight. It doesn't have to be posted on your fridge (although it could be), but psychology shows that visible goals are achieved more often than those we keep private. Make them achievable goals, but don't underestimate yourself. 

As the weather gets colder and calendars start filling up with holiday get-together's, your motivation can really take a dive. Don't let that happen!! Stick to your goals and map out a plan that will allow you to reach them.

- budget gym time (work out videos, aerobics classes, etc.)

- pre-plan meals with healthy substitutions

- call a friend and share recipes while walking around the block

During the holidays it's especially important to exhibit self control. Here are some tips appropriate for every-day: 

1. Don't skip meals - you're going to an evening dinner party, so you skip lunch to 'save calories'. It won't work!! Your body needs fuel, so if you restrict your intake, you'll end up eating more than you would have originally. 

           HINT: Eat lunch AND eat a small snack (apple) before the party so you aren't famished & binge on appetizers

2. Say "No" to family style - keeping your serving dishes on the table makes helping yourself to seconds (or thirds) too easy. Serve everyone and keep the extras in the kitchen, so you're less likely to eat more. 

           HINT: Half of your plate should be covered in veggies, 1/4 protein, 1/4 grains

3. "Calories don't count on the weekends" - false. Adopt a lifestyle mindset (not a 'diet' mindset). Make changes that you can abide by without feeling as if you are starving or restricting excessively. 

           HINT: Don't let yourself get hungry. Eat, but eat well. If you're starving, your blood sugar levels will drop, causing you to crave not-so-good-for-you snacks.

4. Don't clean your plate (or your kids plates) - stop before you're full. It takes 20 minutes for your body to signal to your brain that you're satisfied, in the mean time you keep eating...and overstuff your belly. Eat slowly and don't feel obligated to clean your plate - you're not doing yourself any favors. 

           HINT: Use small dishes. This may feel Alice In Wonderland-esque, but studies show that using salad plates, teaspoons, and even small glasses significantly reduce calorie intake. This tricks your mind into thinking you're eating more than you actually are. 

Remember that moving your body and working up a good sweat is just as important as healthy munching!! Fidgeters, people who are more active in the smallest ways can burn anywhere from 300-500 extra calories a day!! Find easy ways to incorporate movement into your day.

- Stand when you're on the telephone

- Do lunges and squats when you're loading the dishwasher or doing laundry

- Do crunches during commercials

- Walk the dog (twice)

What are ways that you've found to be more active in your daily routine??

Motivation to Move It:

http://www.fitnessmagazine.com/weight-loss/tips/motivation/recharge-your-exercise-motivation/?page=1

PS. Remember, this body is the only one you have.

NMC

week 4: fact vs. fiction

G'morning moms (and all other health-minded divas), 

I cannot begin to tell you how proud I am of all of you. Keep it up!! Were you able to call up a fitness buddy/accountability partner this past week?

I thought we'd challenge ourselves this week by clearing our minds of all the diet rubbish we've acquired, teasing out the myths & pursuing the non-fiction. After all, we can't very well throw on a pair of spandex and call ourselves fitness gurus. Becoming healthy & fit takes practice, the application of hard truths and sweat-inducing regimens. 
So, here's a little multiple choice test for you (welcome to my world):

1. Eating late at night makes you fat. 
FALSE. calories count, whenever you eat them. As long as you are expending more than you consume, you can eat at 8am or 8pm, calories can't tell time.
            - However, typically after the sun goes down your motivation does too, meaning you're more likely to hit up the snack drawer as opposed to fresh fruits & veggies. Be mindful. If late night snacking in front of the TV is a stumbling block, avoid it!!
2. Crash dieting leads to weight-loss. 
This may be true in the short term, but ultimately FALSE. In order for your body to remain upright it needs a certain amount of calories (your basal metabolic rate). When you fast & deprive your body of vital nutrients, you experience water & muscle loss...but those pounds will inevitably find their way back to your hips, so beware!!  Long-term weight-loss is a result of gradually building muscle & eliminating unnecessary calorie consumption.
3. A moment of weakness (that chocolate bar you ate when no one was looking) caused the 5lb. increase on the scale. 
FALSE. While a series of weak moments may be to blame, weight gain happens gradually. 3,500 calories = 1 pound. Observe your eating patterns, what are you munching on unnecessarily? How can you burn calories throughout your day? Be aware.
             - Don't deprive yourself of what you crave. While sugars and salts shouldn't be in your daily eating plan, budget a day when you can treat yourself. Dieting research has shown that when you severely restrict your eating regimen, you'll often binge on the bad stuff. Don't let that happen! Remember, you are in control. The size of your jeans is up to you!!
4. "Low-fat" foods are better for you. 
often FALSE. Read & re-read labels!! Most often foods marked as 'low-fat' have a greater number of calories, sodium, and sugar. You're often better with the original product. Don't be fooled my marketing ploys. Remember: all fat is not bad (ex: nuts - omega 3's, protein, & filling fiber).
             - Fun fact: the FDA has no requirement for the label "natural". Meaning, any food company that wants to make you (the yearning health fanatic) the victim can slap the label on their product EVEN IF IT'S NOT!! Next time you read "all natural" think twice.
5. I can increase my metabolism. 
TRUE. Your body has a rhythmic metabolism, as a result of your activity level, food consumption, & metabolic rate requirements but it's not a stagnant component (it's different for every body). You can:
- drink cold water constantly (your body burns more calories warming it to body-temp)
             * not only will you stay hydrated, but you'll save calories. So often we mistake thirst for hunger.
- drink green tea
- move it, move it, move it
             * exercise gets your blood & organs pumping. The higher your activity level, the harder your body works.
- increase your fiber count
             * the daily dose of fiber for an active woman is 25 grams. (keep a Food and Exercise journal).
- season your foods with cumin, cayenne pepper, and other spices
6. The best way to shrink and tone hips, glutes, or abs is to perform isolated exercises targeting those areas. FALSE. It is physiologically impossible to spot reduce. You can’t lose only in one area of the body because body fat comes off all over the body. The route to success for those stubborn hips is resistance exercise, cardio & supplemental nutrition.
7. Skipping meals saves calories. 
FALSE. Studies show that skipping meals almost guarantees overeating later in the day. If you're starving your body it'll conserve fat deposits (ew. that doesn't sound good!!) Eat a little (healthy) something every 4 hours.
             * rule of thumb: the healthiest items are the ones you can find on the outside edge of the grocery store.

Which Diet Crimes are you guilty of:
http://www.fitnessmagazine.com/weight-loss/eating-help/control-cravings/are-you-guilty-of-these-diet-crimes/?page=1

In parting, I want to inspire all of you to make healthful substitutions this Thanksgiving. Tradition doesn't need to compromise your newly revised fitness/nutrition lifestyle. Thanksgiving is about celebrating togetherness & family. 

The TODAY show will help us save 3,500 calories (a pound) this Thanksgiving:
http://today.msnbc.msn.com/id/26184891/vp/40273419#40273419

challenge: make the holiday about family, not food.
Happy Thanksgiving Girls!!

NMC

week 3: looking for motivation in all the wrong places.

Happy weekend ladies!!

Does anyone else have any encouraging news to share? A healthy weight-loss goal is about 1-2 lbs. per week - the hardest part is often finding the motivation to stick with it. 

you are not alone. here's some perspective from a fellow motivation seeker: 

http://www.thatsfit.com/2010/11/12/trying-to-lose-weight-under-stress/

Some of you have shared that you often lack the gusto (the "oomph") to get started (or re-started) with a mindful nutrition/workout routine. Well, that's why we're here!! Exercise is hardly the 1st thing anyone wants to do in the morning. I'd be willing to bet that at any moment there is always something else vying for your time & attention. Healthy eating and exercise will not find their way to the top of your priority list unless you put them there. Set aside a little time every day to sweat & shower, making healthy food choices along the way - you'll feel better and the people around you will be positively affected (family and friends - take this group for example). 

If you want your car, or your dishwasher to run smoothly, you can't fuel it with the 'cheap stuff' and expect exceptional results. 

Our bodies are temples, and we need to fuel them accordingly!! 

Once you see the weight loss, feel the energy increase, or notice how much easier it is to take the stairs instead of the elevator, your behaviors are reinforced - making it more likely that you'll continue in the future. But how can you get there? Find a buddy!! start a blog, read other blogs, join a gym...force the commitment. If you have someone calling you 3x a week to workout, it's much harder to make excuses. (you have to WANT it)

My challenge to you this week is to call one of the ladies on this forum & go to a gym class (zumba anyone?), or go for a brisk walk with a friend and try jogging for 20 seconds every minute. Push yourselves out of your comfort zone!! 

How many of you were able to do something active once a day this week? What a HUGE accomplishment. 

On another note, Thanksgiving is just around the corner (uh oh). Start preparing now. Thinking about maintaining your new healthy lifestyle along the way - the holidays are a time to appreciate and celebrate each other, not food. 

I've challenged my family to prepare healthier side dishes this year, as we maintain our healthy lifestyles. 

A typical Thanksgiving dinner is about 2,000 calories. (yipes!!) 3,500 calories equals a pound...so by the time you factor in leftovers and account for multiple family celebrations, the pounds can easily find their way to your hips and thighs. 

Make a plan, set goals and stick with them (with the help of EACH OTHER!!)

 Healthy Holiday Tips:

http://kitchen-goddess.yumsugar.com/Healthy-Holiday-Eating-Tips-Thanksgiving-5626695

NMC

week 2: dust off those sneakers.

Hello lovelies!!

I want to hear all about your 1st week. Were you craving carbs? Did you feel more energized? Was it as terrible as you expected? Your diet will be an ongoing challenge to maintain - as we discover new healthful snacks and continue to avoid fake processed 'goodies'. Keep the recipes coming, especially as we enter the holiday season. 

Keep asking yourself, am I really hungry? and if I eat this will it benefit my body in any way?

Since you've all been mindful of what you're putting into you bodies, the next step is to monitor what you're getting out of your body!!

It's time to sweat!! 

If we want our bodies to look beautiful, we need to exercise our organs & muscles, demanding of them what they were made for - exercise. The goal is to set aside time EVERY day for some kind of aerobic activity. 

If you think you'll exercise when you have time, you are sadly mistaken...just like grocery shopping, parent-teacher conferences and manicures, gym visits & treadmill time need to be scheduled. Make it a priority!! 

1. find a time that works best for you. are you a morning person or an evening person? do you have a free hour before or after work?

2. discover exercise that excites you. the best exercise is the one you're going to do (and stick with!!)

- tennis, jogging, cycling, yoga, swimming, etc. what can you learn to love?

3. whip out your planner - right now - find time & pencil in your workout. 

If you don't have a gym membership, find a friend who does, or better yet, get one!! Many gyms offer a trial pass, so check out the facilities. Now that the weather is getting colder, inside workouts will be more appealing. Do you have workout DVD's or can you get the Fitness channel? 

4. recruit a buddy!! seriously, this makes all the difference in the world. accountability is everything...a spouse, a daughter (shout out to Momma C), or better yet, the other women taking on this challenge. 

Exercise is hard. But the rewards far outweigh the struggles. Your blood will be pumping, your metabolism will increase, endorphins will be high, and your self confidence will be boosted. If you stick with it, continuing to monitor calories IN versus calories OUT, the scale won't be as scary. 

caloriecount.com has a great Activity feature, where you can type in any exercise and it will tell you how many calories you've burned. Remember, don't get discouraged because you can't run around the block. Any exercise is better than none at all. As we begin, the goal is to lace up your sneakers and sweat just ONCE A DAY!! As you build endurance, you'll find yourself getting stronger, more toned, and more encouraged. 

Can you find 20-60 minutes a day to strengthen your body & improve your health? 

here's a wonderful link to '10 tips for weight-loss newbies' - put these into practice!!

http://www.everydayhealth.com/weight/preparing-mentally-for-weight-loss.aspx?xid=nl_MyCalorieCounterNewsletter_20101101

Does anyone have any suggestions or ideas? Perhaps start a power walking group once a week? the YMCA has 'bring a friend fridays'. My mom & I love to start a day off with one of their spinning classes. I recommend trying one. Get out of your comfort zone!!

PS. having a cute workout outfit makes the gym more fun - so make a goal (example: walking/jogging 30 minutes a day & going to a new exercise class this week), and if you accomplish it reward yourself with some cute new attire!!

sweat sweat sweat and tell me what works best. I look forward to hearing from you. 

PPS. sore muscles ARE a good thing. 

NMC

week 1: accountability & cleaning out.

Goodmorning Gals!!

It's been so encouraging to hear from most of you, your goals, restrictions, passions, etc. I'm really excited for us to begin this journey. One of the most important components in achieving success is our mindset. This is NOT a 'quick fix' diet plan, but a lifestyle alteration. Cutting carbs and counting calories for six weeks might work at first, but we want lasting results that will facilitate a healthy, natural way of living. A diet is simply a way of eating - not a trend, but a conscious decision to only put in our bodies nutrition that will keep us strong and energized (for those tough workouts!!) 

This is a two part job. Diet AND exercise. Weight loss stems from burning more calories than you consume (and making sure that what you consume is helping your muscles and promoting a high metabolism - not just satisfying a craving). It's hard, and requires consistent self-control and intent. In order to make this adventure a whole lot easier (and more fun) I've compiled a list of my favorite webpages that will help to keep you on track.

Accountability is a crucial component to achieving your goals - use each other to lean on and motivate each other. Keeping this, or any, challenge to yourself makes failing less embarrassing, but it's accountability that pushes us forward and gets results!!

So, here are some crucial resources for all of you:

http://caloriecount.about.com/

* it's all about calories IN and calories OUT. CalorieCount allows you to create a personal profile, calculating your metabolic rate (how many calories your body burns at rest), how many calories you burn during your sweat sessions, and how many calories you need to maintain your workout routine. Try it, you can type in any food or exercise and find out just how much your eating/burning. Even if you don't want to become a regular calorie counter, this website is great to track how many vitamins and proteins your eating.

http://www.womenshealthmag.com/newsletter

* motivation, motivation, motivation!! Women's Health magazine provides some healthy entertainment, however, I'm referring you to the Newsletter page. You can sign up for free weekly e-mail newsletters that keep you chugging along throughout your week. Healthy recipes, workout songs, etc. Just sign up and let the inspiration begin. 

http://www.fitnessmagazine.com/
* Fitness magazine will keep you up to date with quick workout routines, the latest gadgets and gear (let's face it, working out is so much more fun when you look the part!!), healthy substitutions and more. You'll learn so many things just by browsing the page during your lunch break. 

http://www.eatingwell.com/

* for all you kitchen connoisseurs, here is a wonderful webpage that supplies healthful nutrition information and food substitutions. Catering to any dietary need - diabetic, gluten-intolerant, low-fat, etc. Keep in mind that your body (it's strength, shape, and ability) is directly correlated to what you put in and how you use it. 

CHALLENGE: Eat natural for this week. All natural.

So as we begin, let's detox. There's no lemon juice and cayenne pepper involved here, just a trash bag and some good judgement. Anything that's packaged is off limits. Packaged means it's been modified, puffed up with sugars and starches that your body doesn't need. No salty snacks like chips and pretzels, No sugary substitutes like soda and cookies. Throw away your secret stash (you won't need it, we'll substitute healthy snacks for your cravings), and use a critical eye on the other items in your pantry. Don't keep it around, and don't allow other family members to become an excuse - invite them to join you on this journey. 

Next, hit up the grocery store. Fresh produce is your best friend!! 

- Veggies veggies veggies - steamed, fresh, tossed in a salad - there are no restrictions here. 

- Fruit (my favorite) is the perfect sweet snack (note: if you're diabetic you will need to monitor your glycemic intake). 

- Protein: lean meats (chicken & fish are the best) eggs, nuts, lentils, etc. 

- Dairy: skim milk, greek yogurt, low-fat cheese, etc.

- Seasonings: be wary of your sodium intake, but use herbs and spices to add some zest!! Stay away from fattening dressings and condiments - use olive oil and vinegar for your salad. Invest in wholesome sides like salsa, applesauce and/or peanut butter but avoid processed fats like mayonnaise & butter. 

Stay away from white flour (pastas & bread) and sugar. As we progress, you may find that adding some whole-wheat products into your diet will be beneficial, but for now avoid all wheat/yeast products. Look for great recipes made with natural produce!! Drink water, unsweetened tea (add honey) or coffee but steer clear of sodas, juices, and sugary lattes. 

Keep us posted on your progress and ask questions!! It's going to be hard, but your hard work will pay off. Find your motivation and allow it to be your driving force. 

NMC

Sample grocery list:

Happy Sunday afternoon Ladies, 

I was asked to supply a rough sketch of a grocery list abiding by the changes I've prompted you all to make. Silly me, I threw you in the ocean without instruction of how to properly battle the waves. Forgive me, here it is:

Obviously this is just a guideline. If you are unsure of the benefit or detriment of anything specific, just ask!! 

Produce: 

*the natural sugars in fruit are ok!! and a much better snack than other alternatives. 

*diabetics, watch your glycemic level. 

apples, oranges, melons, berries, bananas, grapes, plums, nectarines, peaches, etc.

WARNING: dried fruit often has loads of added sugar and tricks you into thinking you're eating much less than you actually are. Choose FRESH!

you can't go wrong with veggies. (fresh or frozen) ok, you can. choose green vegetables over starchy ones like corn and potatoes. 

spinach, lettuce (the darker the better), asparagus, cucumbers, zucchini, squash, carrots, broccoli and cauliflower, peppers, celery, tomatoes, peas, cabbage, radish, onions, etc. 

*grill them, saute them, marinate them, steam them, eat them raw - adding spices and seasoning (beware of high-calorie dressings) makes them taste less like rabbit food. 

Protein: 

eggs (for those of you watching your cholesterol, limit your yolks), fish, tuna, lean poultry - chicken, turkey, lentils, tofu (for you vegetarian types), nuts

*all of these options are healthy alternatives, but watch your portion sizes!! (ex. cashews - 11; almonds - 20)

Dairy:

skim milk (soy, rice, or almond are great dairy-free alternatives), low fat cheese, Greek yogurt, butter (limited quantities)

AVOID: icecream, whipped cream, cream cheese, mayonnaise etc.

Carbohydrates:

*while we're limiting any refined carbs (breads, baked goods, pastas, processed cereals), there are some healthy and slimming versions:

brown rice, oats, quinoa 

Toppings/Sides: 

salsa, natural peanut butter, olive oil, vinegar, spices and herbs, balsamic vinegar, mustard, etc

I encourage you all to look up and swap recipes. (mom, these gals could use some of your amazing recipes) 

Let the grocery shopping begin!!

NMC

alert: lifestyle change ahead.

hello ladies, 

I hope this e-mail finds you well. I was recently conversing with my wonderful mother and she suggested that we begin an accountability/exercise-nutrition group to motivate, inspire, and struggle with one another. So the wheels began churning...independently we have all tried and tried to live healthful lives at the expense of a plethora of diet routines, exercise equipment, and 'quick fixes' (side note: there is no such thing), over years we have been introduced to failures as well as successes, so we thought, why not embark on this adventure together?! 

I think it's safe to say that when we pursue a goal it's encouraging and more rewarding if we have a supportive community around us. What exactly is our goal?

*obviously you ladies dictate the specifics - what exactly you want the end result to be and what you're willing to do in order to achieve that goal is up to you!!

Ultimately we want to be healthy healthy healthy. In our pursuit, exercise routines will increase - physical activity is so crucial to healthy bodies/personal confidence and nutritional consumption will change - say goodbye to processed foods and hello to fresh produce (and smaller portion sizes).

While the end result may be a smaller dress size, increased self esteem, and/or improved body performance, we don't want to view this as just another diet. If you want to commit to making changes, this has to be a lifestyle. So I'm encouraging you to say 'Yes!!' to a cleaner fridge, a beautiful body, and a long term commitment to health. 

Are you in? 

This is not one of those dieting scams, this is all about improving you - you dictate your involvement and your success. Here's what we are hoping to share:

-weekly e-mails filled motivation and encouragement

-recipes 

-exercise schedules/gym visits

-goals/weight loss

-struggles and accomplishments

-helpful hints (like caloriecount.com)

My mom and I have spent the summer making healthy substitutions, finding new ways to sweat, and holding each other accountable. We were hoping you would join us!! 

If you're willing & able, respond with 

- your preferred e-mail

- specified diet requirements (ex. diabetic/gluten-sensitive)

- active interests (tennis, walking, swimming, etc.)

- your short term & long term goal(s)

Let's conquer this adventure together!! You are all inspirational, beautiful women and your body is a temple that expresses who you are to the world - lets kick it into shape together!!

NMC