Set Goals Beyond The Scale...

Even if you do everything right, there will be times when the scale won't budge or the weight just doesn't seem to come off as quickly as it should. Don't let that discourage you! Measure your progress in other ways! Set goals for fitness—running farther, sticking to your routine each day or week—and celebrate each of these mini accomplishments. Or set goals for your diet such as staying in your calorie range as many days as possible, packing your lunch for work each day, or drinking 64 ounces of water a day, and celebrate reaching these goals. Celebrating these new milestones is a great way to stay motivated and inspired to stick with your program, even on days (or weeks) when the scale doesn't seem to reflect your progress.

2 Races on the Calendar...

Training starts NOW!
I have the Shamrock Shuffle 8K April 7th and the Soldier Field 10 miler May 25th!  The good news is I am able to run again and now I have to step it up!  I did stop riding my bike to work on January 14th.  I can’t tell you how much I miss it.  I plan to be back in the saddle again on February 11th.  It has been a very strange winter - weather wise - one day it is 60 degrees and the next 16!  

I have 2 months to get my miles up!  I haven’t done the Shamrock Shuffle in YEARS!  The 8k will be a great indicator of where I need to be for the 10 miler!  Maybe a 1/2 marathon will be in the works for the Fall! Ha Ha - at 56 I will be the youngest in my age group!!!!

(picture 2011 Soldier Field Finish line)

Vending Machines: Better Than Ever...

I only had one job that had a vending machines and they really did come in handy for a quick snack!  I love that vending machines have been stocking more smart-eating options for a while now. One health-focused company in Canada even reported that its top-selling snack is Popchips! And more improvements are on the way...

More Info! Last year, major soda companies announced they'd begin displaying calorie counts on vending machines in 2013. Which is now. We're excited to see this project launch - Chicago, IL, and San Antonio, TX, are first on the list.

More Guilt-Free Picks! Refrigerated machines that dispense perishable foods are on the rise. And check out the options from Fresh Healthy Vending - yogurt, coconut water, freeze-dried fruit, and more!

Sugar Free...

Know it: Sugar is fine in moderation, but many processed foods contain much more—and in different places than you'd expect!  Since ingredients are required to be listed from most to least on food labels, manufacturers often break up the sugar into smaller amounts of lesser-known sugars, making the food appear healthier. Another issue is that real sugar is often replaced with artificial sweeteners, which can cause bloating and stomach discomfort.

Avoid it: Nutritionally speaking, there's not a huge difference between different types of sneaky sugars so knowing the pseudonyms is half the battle. While there are more than 50 names for the sweet stuff, common tricky ones include brown rice syrup, barley malt, caramel, fructose, fruit juice concentrate, and anything involving corn syrup.

Calcium to Help Increase Muscle Tone...

Calcium is one of the two most important nutrients our body needs for healthy and strong bones and muscles. Every time you lift a dumbbell, your muscle contracts, and this mineral gives muscles that cue to contract—and, therefore, grow.

How much?  Recommended is at least 1,200 mg a day. You can get your daily dose through foods like dairy products, green veggies, and fortified dairy-free milk, or a supplement. If you prefer a pill, choose one with D, which your body needs to absorb calcium. Stick to supplements with 500 to 600 mg of calcium and take them hours apart, as your body can only take in that much at a time.

Until Monday - Keep thinking veggies and protein!

MYTH: Carbs lead to weight gain...
Carbs may be essential for training, but many people still cut back if they're trying to lose weight. After all, eating lots of carbs causes the scale to go up. Carbs act like a sponge helping you absorb water. That weight is temporary and means you're well fueled. But there's more reason to keep carbs--whole-grain carbs--in your diet. According to a study published in April 2012, participants who ate a low-calorie diet high in whole wheat for 12 weeks lost more fat than a group that ate a low-cal diet high in refined wheat, most likely because the extra fiber in whole grains was more filling.

Make it work Whenever you eat grains, make them whole. To make this a reality, cook a large batch of grains to eat all week, but remember to watch the portions!  I love farro and quinoa and find so many uses for both!

MYTH: Add longer workouts...

You may assume that going longer is always better--especially when it comes to weight loss. But a recent study found that this isn't always the case. During the study, researchers had overweight participants do 30 or 60 minutes of moderate exercise a day. Surprisingly, those who exercised less lost more weight during the 13-week study. What's the catch? The group that exercised longer ended up eating more throughout the day than the moderate-exercise group. In other words, the longer they exercised, the more they overcompensated for it.

Make it work Longer workouts may be good, but not if you overeat because of it. Make sure you pay attention to your diet on days you do workout for longer. On the flip side, beginners should be encouraged to know you don't need to exercise for hours to see real weight loss results!

A Little Competition Encourages a Lot of Weight Loss... 

Thank you Hungry Girl - I love this!

Competitive weight loss is a serious trend in the diet world, and not just on reality TV, but also in the workplace and online. Last year, a survey of over 500 employers found that more than two-thirds of them offered monetary rewards to employees for adopting healthier lifestyles. Many workplaces set up office-wide team competitions. That's good news, considering  a recent study of over 3,000 dieters found that team support increased the likelihood of weight loss! Online competitions are also picking up steam - this couple won $6,000 for losing a combined 120 pounds. Even pets are getting in on the trend - one UK pet-food manufacturer launched a weigh-in club competition, and the PDSA (also of the UK) crowned its own Pet Fit Club winner (we should enter out cat Shmooh)! If you need a little extra incentive to shed the pounds, competitions like these might do the trick - ask someone in the human resources department if your company offers any healthy-habit incentives, or check out an online competition site like HealthyWage.com. Fair warning: Some studies show that winners are likely to gain back the weight once the promise of reward is off the table. Our suggestion? Use your winnings to support your newfound healthy lifestyle: Buy exercise DVDs, a food journal, and/or some cute workout clothes!

Easy Way to Cut 100 Calories...

Two pieces of cheese adds around 200 calories to your sandwiches. Instead, add 1/4 of an avocado (approximately 45 calories) and one Laughing Cow light cheese wedge (about 35 calories).

1 Cup Unshelled Edamame...

I am always looking for a snack around 2:30pm! 
Edamame = 120 calories

Pop some 'mame; these green beans provide mega protein—and your body will burn more calories digesting protein than carbs or fat. In one serving you'll also get a nice hit of vitamins A and C.

Until Monday - Keep thinking veggies and protein!

MYTH: Added fiber keeps you full...
High-fiber foods, like fruits and vegetables, take longer to digest and hold more water, which is why they fill you up and aid weight loss. Companies have capitalized on this by adding fiber to everything from yogurt to snack bars. But do these fibers work? University of Minnesota researchers had participants replace two meals a day with a low-fiber snack bar or one that contained 10 grams of added fiber. The results (published in the Journal of the Academy of Nutrition and Dietetics) show the added fiber had no effect on fullness and caused more bloating than the low-fiber bars. "Everyone in the food industry is jumping on the fiber bandwagon," says Bonci, "but as this study shows, not all fibers are created equal."

Make it work To quell hunger, Bonci recommends sticking with foods naturally high in fiber-whole grains, beans, fruits, and vegetables. They tend to be lower-calorie and take up more room in the stomach than processed foods with fiber.

Arms and Abs Workout...

You know I am a big fan of planks and I love when I can do 1 exercise that combines 2 areas!  Thank you Shape Magazine for keeping me motivated!

Reaching Wide Plank

This static core move engages just about every muscle in your body.

How to do it: Get into full plank position with your feet wider than hip-width apart. Brace your abs in tight (don't let your hips sag) as you raise your right arm, lifting it up by your ear, palm facing in. Hold for 1 count, return right arm to ground, and repeat with the left arm. Alternate arms each time, keeping your body as steady and as still as possible, for 1 minute.

White Potato (baked, unsalted)	Category	Sweet Potato (baked, unsalted)
108	Both are nearly identical in calories	103
2 g	…and in protein	2 g
8%	…and in carbs!	8%
10%	Sweet potatoes start shining in the fiber department.	15%
1.8 g	Though they live up to their name with more natural sugar	7.4 g
1%	They also come with more calcium.	4%
4%	Both are good sources of iron	4%
8%	And magnesium.	8%
9%	Regular spuds have more phosphorus	6%
18%	And more of that famous potato potassium.	16%
0.3%	Sweet potatoes have a pinch more sodium.	1.7%
24%	But are way higher in vitamin C.	37%
7 mcg	Sweet potatoes clobber white with beta carotene.	13,120 mcg
9%	Still, white potatoes eke out a win with niacin, aka vitamin B3.	8.5%
11%	They also contain much more folate, which powers brain neurotransmitters.	2%
0.2%	But sweet potatoes really bring their A game with oodles of vitamin A.	438%
Baked Potato: 6	WINNER: TIE	Sweet Potato: 6

THE BOTTOM LINE: News flash: Both potatoes are good for you! It’s technically a tie, but we love sweet potatoes for their insane amounts of vitamin A and beta-carotene. They may be sweeter, but they’ve got the fiber to make it work.

Steel-Cut Oats (1/4 cup, dry)	Category	Rolled Oats (1/4 cup, dry)
140	Steel-cut oats, also known as Irish oats, are a bit lower in calories	160
5 g	But they’re equal in protein.	5 g
27 g	And they have identical carb counts, too.	27 g
4 g	Oats are fibrous. Contrary to popular belief, not all steel-cut oats are higher in fiber than rolled.	4 g
0 g	Hardly any sugar here!	1 g
2.5 g	With identical amounts of fat,	2.5 g
0.5 g	…and a pretty negligible saturated fat content,	0 g
2% RDA	…is there even a difference? Not in the calcium department.	2% RDA
10% RDA	And the high iron levels are exactly the same!	10% RDA
	Cue the tiebreaker: Steel-cut oats sit lower on the Glycemic Index.
Steel-Cut Oats: 3	WINNER: STEEL-CUT OATS	Rolled Oats: 1

 

Volumetrics...

Eat a lot without eating a lot. Sounds confusing, but it’s very easy: On the volumetrics plan, you look not just at the calorie content of foods but the size or volume of your meal ingredients as well. Part of the struggle that people have with “diets” is dealing with hunger. The focus on eating higher - volume, lower - calorie foods (read: lots of vegetables) gives you a satiety advantage as you feel like you are eating a lot volume-wise but you really aren’t calorie-wise.  Add a portion size of lean protein and you will never go hungry!

Until Monday - Keep thinking veggies and protein!

Inspiration Everywhere...

You can’t help but be inspired even if it is just for a moment!  I love the start of a new year!  I did not make any resolutions, just to keep doing the same thing and yes take off the 10 pounds I did put on over the Holidays.  I am already on the road to recovery!  

After reading these stories in People magazine and I always read the inspirational stories in Shape Magazine, I also started watching The Biggest Loser for the first time!  WOW!  Talk about inspiration! These people are amazing!  I also love the fact that they are addressing kids obesity this season.  I might be hooked! 

Still Riding My Bike....

This is probably the last week of commuting to work by bike!    I Still can't believe I am riding in January! The unfortunate thing is I could probably keep riding but the Chicago Transit Authority decided to increase the monthly transit pass to $100.00 a month.  I needed to get in on it now because it is the last chance to take advantage of the $86.00 for the 30 day pass!  I know this might sound cheap, but they raise the prices and we have less frequent buses!  Actually, that is one of the reasons I started biking to work - my way of boycotting the CTA!  Bonus - I get the extra 7 miles of daily exercise!  If this winter continues to be this mild - I am hoping to be back in the saddle in February!  I am definitely considering snow tires!  

BRUSSELS SPROUTS...

At only 10 calories, 1/2 gram of fiber, and 1/2 gram of protein per sprout, these nutrition cannonballs will help keep you satisfied longer while eating fewer calories.  Don’t sabotage this nutritious vegetable by cooking them with pancetta or bacon, just try roasting with olive oil spray, garlic, and a sprinkle of salt and pepper, and any other spices you like! You can even try making Brussels sprout chips—peel off each leaf, toss with olive oil spray, salt and pepper, then roast until crispy.

Make Your New Year's Successful...

Take Small Steps: In many ways, New Year's resolutions have taken on a black-and-white quality; either you're not resolving to do anything or you're resolving to do big things, instantly. Unfortunately, life isn't that simple, and the overwhelming majority of resolutions involve behaviors / patterns that are difficult to change overnight. The problem with this all-or-nothing mentality, of course, is twofold: It sets us up for failure at the first sign of a challenge ("I resolved to work out three days a week, every week, and already I've missed a few days!") and it ignores the small steps that are just as, if not more important in accomplishing the big step. Want to start exercising (for essentially the first time)? Try 1-2 days a week of brisk walking for a few months, or a few step classes at the gym, and build from there.  The important thing is to make a commitment and try sticking to it!

Beauty Foods...

Wild salmon: A primo source for omega-3 fatty acids, which reduce skin inflammation, preventing redness, wrinkles, and loss of firmness. It's also potent in antioxidants and vitamins B and D.

Low-fat yogurt: in one word, calcium. Good for strong bones, nails, and teeth. One cup of plain, low-fat yogurt has more calcium than a glass of skim milk.

Oysters: The best source of zinc, period. Zinc helps build collagen, which support the structure of skin and speeds up repair and renewal.

Blueberries: Full of antioxidants and anti-inflammatories that prevent long-term cell damage. 

Sweet potatoes: Chock full of beta-carotene, something the body converts to vitamin A, which keeps skin smooth and is thought to prevent against sun damage.

Spinach: This nutrient-dense leafy green is a great source of beta-carotene and lutein, which protects the eyes.


Tomatoes: Perhaps the only vegetable best eaten processed. Tomatoes are a major source of lycopene, a potent antioxidant also thought to protect against sunburn. 

Until Monday - Keep thinking veggies and protein!

OOPS!   Put On a Few Pounds  Over the Holidays...

First of all, try not to panic!  What's done is done.  The best thing you can do is to put it behind you and move forward with a good attitude! That said, here is a great way to get you back on track!

If you're hung over from holiday food, clear out your stash - a.k.a. your pantry and fridge! Get rid of those half-eaten boxes of chocolates or cookies, giant tins of decadent popcorn, leftover desserts, and whatever other tempting indulgent goodies are residing in your kitchen. You don't need them! Replace them with guilt-free foods so you're always prepared for a smart snack or meal. 

Resolution...

Well I hate to admit failure, but I failed miserably my workout resolution 2012!  I vowed I would work out and do something, big or small everyday!  That did not last long!

Take Small Steps: In many ways, New Year's resolutions have taken on a black-and-white quality; either you're not resolving to do anything or you're resolving to do big things, instantly. Unfortunately, life isn't that simple, and the overwhelming majority of resolutions involve behaviors / patterns that are difficult to change overnight. The problem with this all-or-nothing mentality, of course, is twofold: It sets us up for failure at the first sign of a challenge ("I resolved to work out three days a week, every week, and already I've missed a few days!") and it ignores the small steps that are just as, if not more important in accomplishing the big step.

HAPPY NEW YEAR...

Use 2013's Color of the Year
Thank you Shape Magazine - I LOVE this and just heard it again on Good Morning America!

Goodbye, tangerine tango. Hello, emerald green. Every year, Pantone LLC, the global authority on color, watches the trends, designers, and brands to see which colors are making a splash. After conducting polls and research, the institute picks one hue that will act as a sort of "running thread" throughout the tapestry of fashion and design trends. Their pick for 2013 is rich, bold emerald green.

Green is the most abundant hue in nature—the human eye sees more green than any other color in the spectrum.  It’s also the color of growth, renewal, and prosperity—no other color conveys regeneration more than green. For centuries, many countries have chosen green to represent healing and unity.

Growth and prosperity sound good to us! Here is a fun way to incorporate emerald into your lifestyle in 2013.

Eat it!  I know too easy! This as a sign that you should load up on even more leafy green veggies in 2013 than you did last year. And since only about 27 percent of Americans eat the recommended three or more servings of veggies per day, it can't hurt, right? Vegetables don't have to be boring, keep trying different recipes, be inventive!