It is important to put emphasis on your daily health. However, it is inevitable that our unhealthy habits will occasionally sneak their way back into our lives. We’re human, perfection is impossible.

Trying to achieve health perfection can lead to high levels of stress and guilt when we do ‘slip up.’ When these haunting habits arise, instead of giving in to a full-blown binge, just take a deep breath and forgive yourself. Whether your guilty pleasures are partying, tanning, smoking, or eating too much pie, don’t stress, just stop before it’s too late. The detrimental side effects of these habits can be reversed if they are caught quickly enough!

Party Hardy

Whether you partied too hard last night or ten years ago in college, your liver can be saved. Dr. Tram Tan, M.D., medical director of liver transplantation at Cedars-Sinai Medical Center, claims that your liver can naturally restore itself within a few months to a couple of years. To speed up the process you can eat well (load up on fruits, veggies, and fiber-filled whole grains), exercise regularly, sustain a healthy BMI, and get a hepatitis B vaccine to protect your weakened immune system. For you coffee drinkers, you’re in luck! Four cups of coffee daily reduces the risk for alcoholic cirrhosis of the liver by 75 percent!

Fake n’ Bake

You insisted on having a summer glow year round (and forgot about the great health benefits of sunless tanning lotions and bronzers!) and hit the tanning beds regularly. Now, you worry about the 74 percent increase in your risk for melanoma and signs of premature aging. First off, make sure you put on a SPF 30 sunscreen daily, even if the sun isn’t out! Then, try a dual-wavelength laser like the Fraxel Re:store Dual to get younger looking skin. Additionally, these lasers may zap away precancerous cells, according to Ranella Hirsch, M.D., a dermatologist in Boston. For all you chocolate lovers, now you’re in luck! The antioxidants found in cocoa soak up free radicals which limits UV-ray damage from your previous tanning escapades. Treat yourself to 1 to 2 ounces of dark chocolate (60 percent or more cocoa) each day.

Smokey the Bear

Your smoking habit is reversible! In fact, within 20 minutes of putting down a cigarette, carbon monoxide starts leaving your system and your blood vessels begin to revive themselves. Stop future damage (after quitting) by noshing on 12 servings of leafy greens monthly. Their phytochemicals may reduce your chances of lung tumors and cancer. Then, get a flu shot, avoid second hand smoke, and keep your car windows up when you’re behind a smelly truck because your lungs are more vulnerable to future damage than never-smokers.

Junk Food Junky

The munchies have gotten the best of you recently and your worried about your waistline and cholesterol. Today, swap out the trans, saturated, and refined fats in your diet for healthy fats. Stock up on olive oil, avocados, salmon, and walnuts which all help lower levels of the LDL (bad) cholesterol. These types of foods also help you feel fuller longer preventing binge eating later in the day. Then, get a good nights sleep! The less sleep you get, the more confused your hunger hormones get and the harder it is for you to pass on the french fries and milkshakes.

-Emily Freeman

It’s almost February, so that means we are all hiding extra winter “storage.” What we can’t see won’t hurt us…? Well maybe not, and it certainly doesn’t make the long haul back into shape easy.   But even in winter, there are lots of exercises you can do in the comfort of your own (warm) home.  So, clear some room and test out these butt-lifting exercises.

The Donkey Kick

You won’t feel like an ass with this move, but you will love yours in no time.

Get on your hands and knees, with wrists aligned under shoulders and knees under hips.

Draw your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.

Return to starting position and repeat 15 to 20 times.

Alternate sides.

Feel the burn!

The Plie

Can you hear the tap of your ballet teacher’s toe?  Most little girls have done one at some point or another.  And the good news is, the move hasn’t changed one bit.

Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.

Bring your arms out straight in front of you and lower as you would into a squat.

Return to starting position and repeat. Go as low into the squat as you can without letting your knees move past your toes—otherwise known’s as the gran plie.

Be sure to tuck your tailbone under and contract your glutes. Pull up, and keep your torso tall.  This also helps you work your core.

Repeat for about a minute.  At the end of the minute, pulse at the bottom for as long as your tush can handle (or say, 20 seconds).

And when in doubt, take the stairs.  They work your glutes like you want them to be somebody’s business.

-Arianna Schioldager

As we plan ways to surprise our loved ones with gifts of gratitude and appreciation this Valentine’s Day, it is important not to forget about the most important Valentine of them all: our own hearts. Show your heart love this Valentine’s Day with the Ornish Diet!

The Ornish Diet is the perfect Valentine’s present gift for your heart.  The benefits of this diet go beyond weight loss. It aims to prevent or reverse diabetes and heart disease, lower blood pressure and cholesterol, prevent and treat prostate or breast cancer. It is scientifically proven to make you “feel better, live longer, lose weight, and gain health.”

The book The Spectrum (2007) by Ornish Diet Founder Dean Ornish, a professor of medicine at the University of California, San Francisco and founder of the Preventive Medicine Research Insittute in Sausalito, describes the necessary nutrition, exercise, stress management, and emotional support options for your desired health goals.

Ornish believes that food can be organized into five groups, Group 1 being the most beneficial to your health and Group 5 being the most detrimental. For example, high-fiber, whole grain bread may be in Group 1 or 2 where as a white flour, high fat biscuit would be in Group 4 or 5.

Before beginning the low-fat diet, try to categorize the foods you normally consume on a daily basis into the five groups. Note of the amount of food you to put into each category and when and how much of it was consumed to identify your healthy and unhealthy habits. Predictably, the majority of your diet choices should fall under Groups 1 and 2 on the Ornish diet.

The diet allows you to create your own exercise regimen that includes aerobic activities, resistance training, and stretches when it is most convenient for you. Stress management is also a major factor in the diet. Meditation, deep breathing, yoga, and time with family and friends are all advocated for optimal results.

-Emily Freeman

Hollywood is the capital of new workout fads. And people do just about anything to keep their bodies in beach shape year round. Spin classes have been around for a minute, and while they haven’t gotten any easier (they will seriously make you sweat your butt off), but this past October, the newest luxury indoor cycling studio to hit Los Angeles opened its doors.

If your body is a temple, then Cycle House is where you worship. Some people call it hands down, the best place to spin in LA.

Cycle House provides the next level of service, pairing luxury accommodations with state of the art equipment, quality classes, sought-after instructors, and green initiatives. Classes incorporate different elements that engage the core, shoulders, back, and arms, all condensed into 45-50 minute full-body workouts. Classes also utilize a combination of weights and pre and post class stretches that are meant to maximize the number of calories burned while protecting the body and keeping it limber.

Cycle House is likewise committed to high levels of social and eco-responsibility. The cycle studio sells no water bottles on their premises, but provides a water filtration system that serves alkaline water, encouraging guests to bring their own re-usable water bottles. Plus a portion of class proceeds will go to feed the nation’s hungry. Each class purchased translates to two meals, and every rider will be given a profile on the Cycle House website where they can track their donations.

In this way, there is a particular mantra that permeates all aspects beyond the high intensity spin workout. Live. Love. Ride. It is a workout that improves you and the world around you.

-Arianna Schioldager

There’s no denying it. Winter is here and plans on sticking around for a few more months.  And while every season has ups and downs, winter is definitely known for its colds.  So this winter, take control of your health and ward off sickness with a few simple steps.

• Vaccinate. There are signs everywhere for Flu vaccinations.  There’s no reason not to shore up your bodies defenses. Pop in to your local pharmacy (CVS has vaccinations daily) and take your shot.

• Wash your hands. It seems so obvious, right? But germs spread like wildfires in summer, and all those runny winter noses? Those hands all touch doorknobs.  And since germs can live on soap bars, a pump soap is ideal to use when possible. And be sure to dry thoroughly.  Bacteria loves damp spots.

• Try to avoid touching your face.  You’d be surprised how many times a day we touch our faces with dirty hands without even realizing it.  Be cognizant of touching your face in germ heavy places, like the checkout stand at the market.

• Don’t hole up inside.  Exercise can actually boost your immune system. And fresh air gives you a break from stale, germ-rich, inside air.

• Hot water with lemon, every morning.  This one is part old wives tale, part fact. Ok, not science, but it works.  Hot liquids help break up congestion and mucus, and lemons provide vitamin C.

• Speaking of which…Vitamin C. You don’t have to chew those little orange pills, unless you want to. Drink an EmergenC in the AM, or peel an orange.  A healthy dose of Vitamin C (not an apple) keeps the doctor at bay.

And if you’re starting to feel symptoms creeping in, there’s nothing better than rest, hot tea, and a dose of Boiron Homeopathics Oscillococcinum Flu Remedy.

-Arianna Schioldager

Trying to shed those last few baby pounds? How about those college fifteen (or twenty in my case)? With so many of us fitness minded these days I thought I would take the time to point out the highlights of using the elliptical machine.

One of the biggest plusses for me is that it is a completely low impact (if not no impact) machine. This is great news for those of us with joints that don’t enjoy the jarring impact of running. The movement on the elliptical is also easy for beginners to get the hang of quickly. When done correctly the elliptical machine is close to a full body workout. Not to mention that 30 minutes on the elliptical can burn up to eighty percent more calories than thirty on the treadmill. Not many other machines can work your thighs, hips, core, butt, and arms all while delivering a fantastic cardio work out. No wonder these machines are always in use at your local gym!

Remember when on the elliptical machine to try to keep your hips stationary. This will work your muscles the hardest. Also do your best to use the arm bars as well. Don’t get me wrong, I’m known to let go of them on occasion to, but I know that I’m losing a valuable upper body (including back) workout.

Home units are much more reasonable than you might think; you xan score one for about the same cost of a year’s gym membership. Combine an elliptical workout with a light dumbbell routine and you will shed those pounds and trim up in no time. If you’re already a dedicated elliptical user and you’re looking for something to charge up your routine, head on over to the rowing machine. It is another cardio and strength training powerhouse.

-Stephanie Wright

A few months back, after my third baby was born I decided to swear off caffeine. My biggest reason being was that I felt like a jerk telling my five year old that she could not drink while I had my Coke can in hand. So in order to set the right example (and because I promised myself that I would never be a “do as I say, not as I do” parent) I gave up that sugary goodness. I’ve never been a fan of coffee, so soda was the primary source of my caffeine consumption. Having an infant at home when attempting to go cold turkey was a mixed blessing.

If you have kids, you know that no amount of caffeine will make you feel like you are well rested. Getting up every three hours really takes a toll on your body. So when I gave up my caffeine, I was tired, but it was easy to rationalize that I would be tired anyway. The first week was by far the hardest. I got caffeine withdrawal headaches. They absolutely sucked. However each and every week after that got easier. I have been caffeine sober for about five months now, and I have to admit that I feel amazing.

Here are the things that I have noticed being different. For starters, I haven’t had one breakout since that fateful decision. Not a single one. Since I am still thirsty and have replaced sodas with water, my skin is getting the nourishment that it craves. I’m using less lotion. I used to suffer from eczema on my arms and forehead. Both are gone. My favorite discovery is that I am sleeping more soundly, which is making me feel more rested. Being more rested has made me not want or need those jolts of caffeine in the afternoons. Then when I consider all of the calories that I am not consuming I get kind of teary eyed. By my calculations, I could lose 10 pounds this year without having done an ounce of exercise.

-Stephanie Wright

It’s the old New Years rigmarole.

There are a few predominant New Year’s Resolutions.  We have a tendency to repeat, or do-si-do the top ones from years past.  Topping the lists include: spending more time with family, quitting smoking, eating better, exercising more, learning something new. However, come February most of us falter and stumble. So what gives?

A huge part of the problem is that we aim too high.  While it’s absolutely possible to quit cold turkey, to cut our caloric intake down to 1200 a day, or to tell ourselves we’re going to wake up every cold winter morning at 6 am and go for that jog—it isn’t as realistic as we pretend to believe.  And that’s another part of the problem. We don’t even believe ourselves when we aim that high. We expect to fail, and we let ourselves off the hook much more easily.

So, take stock of the reality of your situation.  If you want to eat healthier in 2012, spend a week taking note of how you really eat.   Every time you pop a snack, a meal, a sugary soda into your mouth, write it down.  That way, it’s really easy to see what is best to eliminate.  You need real goals, not just the idea of eating healthy. Buddy up. Find someone with a similar goal (whether it be a spouse, best friend, or neighbor) and hold each other accountable.  This also plays a bit into our competitive natures, and will be sure to aid the process.

Be gentle.  We don’t do well with negative conditioning. And if we lambast ourselves because we “failed” it’s that much harder to start all over again.  So, positively affirm your resolution every morning in the mirror.  Sound cheesy? It is.  But it works.

-Arianna Schioldager

Oh boy. I can practically smell the baked goods already. Thanksgiving may have passed, but most of us consider it the warm up to the Olympics of holiday eating.  The average person gains between 2-5 pounds during the holiday months.  And though it’s rather fortuitous that all that eating falls during winter months when we get to layer, we shouldn’t just expect that we are going to hide under our clothes.

Granted, it’s hard (impossible) to resist, party after party, office treats, and all those cocktails don’t serve our waistlines well.

So here are a few tricks to stave off the pounds. Some of them aren’t fun, they don’t involve chugging eggnog, but if you have a smidgen of self-control, they work. I know. I lack it too.

Indulge without overindulgence. This is so important. Don’t let yourself get carried away, but don’t deprive yourself either. If you deprive, you will binge.  Especially at the company party when you’ve had a cocktail too many. Set a rule for yourself. If one treat per party is what you allow, that’s fine. But stick to it.

Cook for yourself when you can and choose healthy options.  If it is a week that you know you’re going to be headed out a lot at night, make yourself lunch.  If you eat healthy at lunch, you can feel better about indulging later.

If you feel yourself going off the deep end, keep a snack journal. This may sound a bit obsessive, but it can be shocking to see just how many extra calories you pop in your mouth every time you grab a handful of M&M’s.

And finally. Drink water. The most boring trick of all, but it works. Most cravings only last about ten minutes.

Good luck and happy (and healthy) holidays.

-Arianna Schioldager

Now that the holiday season is in full swing, it is crunchtime to finish that LOONNGG shopping list.  We are all running to and from the malls, shops, grocery stores, etc.  But did you know that the mall is a place where the yuckiest germs can live?  I have told you about the germs at the grocery store HERE, but have you thought about shopping malls?  Take a look compiled from Fox News and rethink where you do your shopping!

The holidays can be a stressful time of year. College students, such as myself, face final projects, papers, and exams all crunched into two weeks. Many of you are probably frantically planning the perfect holiday parties or trying to schedule winter get-a-ways. No matter what the cause of your anxiety and fatigue, here are a few ways to Stress Less Everyday.

Fight stress with some of your favorite tunes: A recent study revealed that people who listened to soothing music while delivering an impromptu speech had no signs of stress such as an increase in heart rate, blood pressure, or cortisol (the stress hormone). Those who weren’t listening felt all multitudes of these stress effects.

Laugh: Immunoglobulins, your immune system’s stress fighters, are increased when you laugh. Give yourself even just half an hour to watch your favorite comedy TV show or call a friend with a good sense of humor.

Get moving: Aerobic activity may be the best stress fighter out there! Exercise can actually help fight stress-related memory loss because it speeds up your production of new nerve cells in the hippocampus, the brain’s memory-processing center. Aerobic activity also increased blood flow to the prefrontal cortex, the part of your brain used for making decisions!

Take a minute to do nothing: You don’t have to be a Yogi or a Tibetan monk to enjoy the benefits of meditation. Take 3-5 minutes each day to sit or lie down and do absolutely nothing. Clear your head and concentrate on calming words such as relax, light, float, or love. Keep repeating it to yourself to lower your blood pressure, reduce aches and pains, and strengthen your immune system.

Set your alarm 5 minutes earlier: Stop jumping out of bed when your alarm goes off. Starting your day with a jolt is far from relaxing and this anxiety can travel with you throughout your day. Instead, take five deep breaths, squeeze your knees to your chest while laying on your back, then let them drop to each side to stretch your lower back before even getting out of your comforter. Then slowly roll out of bed, stretch your arms as high as you possibly can and feel your feet planted on the floor, as if there are roots growing out of your feet. Concentrate on making your upper body tall and light and your lower body grounded and strong.

Dine by candlelight: End your day with a lovely candlelight dinner. Not only is the light flattering to your beautiful bone structure, the dim light also signals for your brain to release melatonin, a sleep hormone. Getting a good nights rest after a relaxing meal will help you combat stress the next day. If you have too much work to finish after dinner, eat in the light then finish the last half an hour of work or read before bed by candlelight.

-Emily Freeman

Studies show 85% of Americans have a dietary deficiency. And many of us don’t get enough of the fatty acids our bodies desperately need. So it’s time to ask yourself, are you getting enough Omega-3 fish oils?

More and more research suggests that Omega 3’s are beneficial in more ways than one and provide the essential fatty acids that are crucial for our good health.

Luckily, Omega-3 Fish oil can be found in fatty fishes such as salmon, albacore tuna, and herring, but are also available in capsule form.

From beauty to bliss, from your heart to your head, count the ways one daily dose of Omega 3 Fish oil can greatly improve the quality of your life.

Health:

When it comes your health, help reduce your risk of high cholesterol, high blood pressure, heart disease, diabetes, and stroke, by getting your daily dose. And if you’re trying to conceive, Omega-3’s are purported to be key for healthy conception, pregnancy and lactation.

Depression:

Beat the blues. Researchers have found that fish oil containing omega-3 fatty acids can be a useful method in fighting depression.  Studies have found that, when fed to piglets, Omega-3’s raise the level of the critical neurotransmitter, serotonin.

Beauty:

For all of us who want to look tip-top, Omega-3’s are great for keeping your hair shiny and scalp healthy. Lack of Omega-3’s can lead to dry and flaky scalps, and dry hair.

If you’re worried about your skin, Omega-3’s are said to prevent sagging skin, maintain the skin’s natural elasticity, and help promote an all over healthy glow and youthful plump.

And don’t forget your nails. Omega-3’s make nails stronger and less vulnerable to splitting.

Why wouldn’t you add some Omega-3’s into your daily regimen!?

-Arianna Schioldager

I tend to take very good care of my health. I take Vitamin C and other vitamin supplements daily, exercise 5-6 times per week, sleep 7 -10 hours a night, and eat tons of produce. As the majority of my friends continually caught viruses this season, I thought that because of my healthy living habits I had diverged the fall bugs. That is until I woke up the other morning completely congested, with a sore throat, and a minor cough. How did this happen?  I guess “’tis the season for giving” applies to illness as well!

I was curious to find out how my lifestyle wasn’t foolproof for warding off the season’s notorious colds and flus. According to Women’s Health Magazine here are the best 6 ways to fight off the flu.

1) Wash Up: Washing your hands throughout the day is the #1 way to fight off the fall and winter bugs. Make sure you use plenty of soap and lather your entire hands up to your wrists for at least 20 seconds. Additionally, you can use a hand sanitizer that has at least 60% alcohol.

2) Add Some Moisture to Your Air: Humid air may kill flu viruses. Use a humidifier to keep the humidity around 40-60%.

3) Watch Your Alcohol Intake: More than one drink can inhibit your white blood cells’ ability to fight viruses for up to 24 hours. Stick to no more than one drink per day.

4) Vitamin C is Not Enough: Believe it or not, the antioxidant has never been proven to actually prevent illness nor speed up recovery.

5) Keep on Sleeping: Those who get 7 or less hours of sleep per night are three times more likely to catch the cold
than those who get 8 or more hours. Lack of sleep can increase your body’s production of cytokines, proteins that produce cold symptoms.

6) “Taste the Rainbow”: Brightly colored fruits and veggies carry immune-boosting antioxidants which fight free radical cells. The more vibrant the color the better such as berries, red beans, peppers, and pomegranates. Green tea helps too!

-Emily Freeman

Sorry ellitpical, but your calorie burning ways are no match for these three sizzling cardio machines. For an extra oomph, ditch your normal cardio routine and burn up to 10 calories per minute with the Rowing Machine, StepMill, or VersaClimber.

Rowing Machine: Instead of waiting in line for the most popular machines such as the elliptical or treadmill, hop on a Rowing Machine and burn 8 or more calories per minute while sitting! To use: grab the handles and push your feet against the foot pedals so your shins are parallel to the floor. Lean back as you pull the handles to your abs, elbows down and slightly out. Use this interval routine to prevent boredom and get a maximum calorie burn. Warm up for 5 minutes at a low level of 2 or 4 intensity, where you can still hold a conversation. Then push for 1 minute at a heart pumping level 7 to 9 intensity and then reduce to a level 4 for 2 minutes. Cool down for 18 minutes at a level 3. Then repeat these power and recovery intervals 6 times.

StepMill: This machine gives you no opportunity to slack off like many of us do on the elliptical. Burn an extra 3 calories per minute (in comparison to the elliptical) with this routine. Start at a level 4 intensity for 5 minutes to warm up. Then, every 2 minutes increase your intensity by 1 for 10 minutes, so your last 2 minutes would be at level 9 intensity. Then, do the same but instead decrease your intensity by 1 every 2 minutes. Cool down at a level 3 for 5 minutes.

VersaClimber: Focus on pushing from your legs rather than your arms and tush to engage in the VersaClimber’s full calorie burning capacity. You may have to start with only 10 minutes on this challenging machine, so add it to your normal cardio routine until you have to strength and endurance to go longer. Warm up at a level 4 intensity for 2 minutes. Then increase to a moderate level 5 intensity for for 2 minutes and then push yourself to reach a level 8 or 9 intensity for 1 minute. Repeat this interval. As you get stronger, increase the number of interval repetitions. Then cool down at a level 3 intensity for 2 minutes.

-Emily Freeman

Homeopathic remedies are a dime a dozen.  That doesn’t mean they are worth their weight in relief.  My mom used to tell me to eat yogurt every time I had an upset stomach, and my grandmother swore by hot water with lemon. But more than old wives tales and moms sage advice, there are proven share of essential oils that can help you decongest, relax, and more.

To De Stress

Lavender oil is known as an universal oil that balances the body and it has long been used by aromatherapists who sing of its healing powers and benefits.

People use it to prevent hair loss, soothe aches and pains, and even fight rashes, acne, and stretch marks.

But when it comes to de-stressing, the scent of lavender oil is said to calm the nervous system.
Add 4-6 drops to a nightly bath, or mix it with water in a spray bottle and fill the air in your home.  If you spray some on your sheets at night, it may help you sleep better and feel relief when you rise in the am.

To De Congest

That winter cold can do a number our noses, so if you find yourself in a sinus battle pick up a bottle of Eucalyptus Oil.  This essential oil acts as an expectorant, clearing mucus from respiratory passages.  Boil a pot of water, add 4 drops, and steam for 15 minutes over the pot with a towel over your head.  Breathe clear and free!

To Anti Depress

Winter blues won’t bug you down this season.  Research shows that jasmine oil can act as a natural antidepressant when massaged into skin.  Massage a few drops of carrier oil into you shoulders and smell those jasmine rosebuds.

-Arianna Schioldager

During the holidays, many of us choose to drink and be merry! However, most dieters gasp at and dread the idea of alcohol consumption. This holiday season is different. Just in: you can still lose weight and get a buzz! Dieters, you have permission to sip on your holiday cheer. Just follow these few simple rules and recipes.

Size Matters

Make sure you stick to your serving sizes. Remember, a glass of wine is 5 ounces!

Count it as a splurge

If you had a small, reasonable dessert, stick to one drink for the night. If you had no sweets that day, go ahead and get a bit tipsy.
Treat yourself to two drinks. Just remember to drink water with your cocktails throughout the night.

Nix the Mixers

Well, the sugary ones at least! The majority of weight gain from drinking is not usually from the alcohol itself. Many of our favorite
cocktails are loaded with sugar and calories. 4 ounces of some daiquiri or margarita mixers have 35 or more grams of sugar and around 200 calories.

Instead, opt for these delicious skinny cocktail recipes from Self.com.

Cosmopolitan: With only 110 calories and 4 carbs per serving, you can sip on this classic guilt free.

Ingredients:

8 oz light cranberry juice

6 oz vodka

5 ice cubes

2 oz fresh lime juice

1 table spoon grated orange zest

Preparation:

In a cocktail shaker, combine cranberry juice, vodka, ice, lime juice and grated zest; close and shake well. Strain liquid into 4 chilled martini glasses; garnish each with 1 zest slice.

Mojito: Enjoy the minty, fresh twing of this cocktail favorite for only 151 calories per drink.

Ingredients:

4 limes, cut into wedges

½ cup packed mint, plus 4 springs for garnish

¼ cup sugar

2 teaspoons grated lime zest

16 oz lime sparkling water

6 oz white rum

Ice cubes

Preparation:

In a pitcher, place lime wedges, mint leaves, sugar and zest. Mash mint, sugar and zest into limes with a muddler or wooden spoon to release juice and blend flavors. Stir in sparkling water and rum. Divide evenly among 4 glasses filled with ice; garnish
with mint sprigs.

-Emily Freeman

Do you find yourself loading up your breakfast, lunch, or dinner plate and yet still opening the fridge half an hour later for a post-meal snack? Are you even hungry when this urge arises? The answer could be yes on some abnormal days. But, most likely it is not real hunger and instead, you have become culprit to mindless eating. Do not fret. You are not alone and there are ways to stop the habit!

Try these remedies:

Yoga: Regular yoga practice increases your overall body awareness. If you are more in tune with your body and its tendencies, signals, urges, and necessities you will be able to recognize real hunger from fake, munchy hunger. You will have an easier time pinpointing when your body is really craving sustenance and when you may be going to the cabinet out of boredom, anxiety, depression, and/ or excitement,
etc. Really get to know yourself. Do you compulsively eat in the morning when you are still drowsy, in the afternoon while trying to meet a deadline, or at night when you start to feel lonely or anxious about the next day’s activities? Yoga will help you identify these triggers and avoid weight gain!

Sit down: No ifs, ands, or buts about this one! Every time, I mean every time you eat put it on a plate or in a bowl and SIT DOWN! And, no, sitting while driving doesn’t count. Look at your food before you eat it, appreciate the colors and smell. People who make eating a multi-sensory experience tend to feel more satisfied after a meal. If you are eating while multi-tasking you probably won’t be able to recall any of the details of your food so of course you are going to want more. Stop eating while driving, walking, taking a phone call, and so forth and you will see a difference in your eating habits.

Turn off the TV: I know you have heard it a million times before, but turning off the TV while eating is essential to feeling satisfied. If you are watching your favorite sitcom or sports team there is no way you are fully paying attention to your food. This will not only leave you unsatisfied, but it will make eating while watching TV a regular habit. Ultimately, people who chow down while watching television tend to eat 31-74% more calories!

-Emily Freeman

In 2011 according to The Centers for Disease Control and Prevention, an approximate 66 percent of adults in the United States are considered overweight or obese. A large part of the problem is that most of us don’t get a sufficient dose of essential nutrients and minerals that aid in weight management and fat loss.  It shouldn’t come as a surprise that eating a well-balanced diet is the best way to ensure we get our daily nutrients, but for many of us on-the-go, we aren’t paying close enough attention to what we’re popping in our mouths.

Now, there is no quick diet fix. A healthy lifestyle is about balance—everything in moderation. But there are some key vitamins that can aid in weight management.

Calcium

Remember when mom made you finish your milk at dinner? Well, it isn’t just good for your bones. Consuming more calcium from dairy products may help adults lose weight, accelerate fat loss and increase lean body mass. USDA dietary guidelines recommend eating 3 cups of fat-free or low-fat dairy products each day. Common choices include milk and yogurt. If you don’t eat dairy products other calcium rich foods include: beans, dark leafy greens, and salmon. 

Vitamin D

Taking vitamin D with calcium can help women lose weight. Vitamin D increases the body’s ability to absorb calcium, which, as you now know, helps accelerate fat loss, et al. Plus, Vitamin D is stored in fat, and those of us with a higher BMI tend to have less Vitamin D circulating in our blood streams.

B Complex Vitamins

B complex vitamins (which include that whole range of B vitamins from 1 through 12) are helpful when converting carbohydrates and other nutrients into glucose for energy.

B complex vitamins support the metabolism of both fat and protein.

-Arianna Schioldager

Snacking is a healthy way to boost your metabolism and battle overeating at meals. However, all snacks should not be considered equal! A left-over, conference room donut or a bag of greasy chips from the vending machine are obviously not good snacking choices. However, you may have innocently fallen prey to bad munching habits. Here are a few thin snackers’ tips to help you avoid making those mistakes.

1. Keep your snacks between 100-200 calories.
2. Make sure your snack contains complex carbohydrates, protein, and a little healthy fat to help boost energy, aid in digestion, and stay satisfied longer. This can be: Hummus with whole-wheat pita, or veggies, apples with peanut butter, light cheese and whole wheat crackers, fiber-dense, whole grain cereal (with less than 7 grams of sugar) and almond milk
3. Make sure your snacking stays on schedule. Shoot to snack 3 hours after breakfast and lunch to avoid slowing your metabolism or overeating at your next meal.
4. If you choose to have a nutrient-lacking snack that comes in a pre-packaged 100 calorie serving size, only have one and pair it with another small protein, complex carb, and healthy fat snack.
5. If you opted for whole wheat pasta with a marinara for lunch, fill in your nutrition imbalance by snacking on an apple
   with 10 almonds or veggies with a light cheese spread. Use your snacks as ways to balance your diet and get your daily servings of fruits and veggies.
6. Make healthy snacks more convenient than junk food options. Put healthy options in visible places so you are more tempted to reach for them and less likely to reach for the unhealthy options stored in hidden spots, or better yet, not in your cabinet, desk, or car at all!
7. Trick yourself. Opt for high volume, lower calorie snacks to feel fuller faster. If your eyes think you are eating more
   our stomach is more likely to follow. Fill up on water or air-filled foods such as  a high volume salad filled with lots
   of vegetables and a couple pinches of strong cheese or a couple spoonfuls of beans with a drizzle of light dressing, low-sodium soup, watermelon, or air popped chips.
8. Once or twice a week, cheat your way slim! Indulge in your cravings, but keep it under 200 calories and make sure your other snack is only 100 calories

-Emily Freeman

There are only 115 days left until the 26.2 with Donna in February 2012.  And in honor of National Breast Cancer Awareness Month, there’s no time like the present to start training.  You usually want to start training for a marathon about 6 months in advance, but as long as you’re careful, there’s no reason you can’t do it.

Take it one day at a time, and come February you’ll be in tip top shape and ready to run in honor of all the women in your lives who have been affected by breast cancer.

Marathons are serious business and you’ll need to work at it every day, but here are a few tips to get you started.

First, get the right equipment.  Good shoes are key if you don’t want to end up with aching arches.  Decide what kind of shoe is best for you and invest in it.

Start by running at least 30 minutes a day without stopping.  Once you are able to do this, there are several different running schedules you can follow.  Many running schedules call for two consecutive days of running followed by a day of rest and so on.  A basic marathon schedule is open to interpretation—everyone knows their body best, so find out what works best for you and stick to it.  The key to training is finding what best motivates you. It’s the only way to push through those final miles.

Work on your attitude. Seriously. Negative thoughts will only hinder your focus when your body starts to break down and gets tired.  The best way to blot out the pain is to stay positive.  Think about why and who you are running for. Think of the millions of women who are affected by breast cancer each and every year.

-Arianna Schioldager