Vitamin C...

Why you need it: Vitamin C is an important antioxidant, and it's also a necessary ingredient in several key bodily processes, such as protein metabolism and the synthesis of neurotransmitters.

Where to get it: Most people think citrus when they think of vitamin C, but sweet red peppers actually contain more of the vitamin than any other food: 95 mg per serving (well ahead of oranges and just edging out orange juice, at 93 mg per serving). Other good sources include kiwi fruit, broccoli, Brussels sprouts, and cantaloupe.

Abs Exercises: Alligator Drag...

Why it works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.

How to do it:
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags might work on a carpeted floor, while towels might work on wood or tile. 

B. Start in push-up position with your feet on the slides, towels, or plates.

C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.

I am going to give this a try!

Toxic Ingredients...

Mac And Cheese!  I think this scared me out of ever eating Mac and Cheese again!  At least out of a box.  I was never a big fan anyway!

Banned ingredients: Coloring agents yellow 5 and yellow 6

The "cheesy" neon-orange color in most store-bought mac and cheese is a result of dangerous dyes made from coal tar, which is also used to seal-coat and preserve products like shiny industrial floors as well as to kill bugs in lice shampoo. Studies have linked artificial food coloring to allergies, ADHD, and cancer in animals, according to the Center for Science in the Public Interest.

Eat instead: Pick an organic brand, which means no added artificial colors, no dairy from cows treated with synthetic hormones, and no genetically modified ingredients. Even better, look for one that’s gluten- and wheat-free or make from scratch!  Since ditching these may save you from experiencing insulin level spikes and overeating an extra 400 calories per day.

Kickstart Your Metabolism...

Many people think that metabolism is only affected by exercise. That is not true.

It is true though that exercise is essential for losing weight, maintaining weight loss, and for overall health. But it is not the only way to achieve all three goals.

Our diet is a big part of how our body functions and hence how efficient our metabolism is. When we eat foods that are high in glycemic load or high in carbohydrate/sugars, if our body doesn't process these well, it works against our weight loss efforts.

So, for those of you looking to start this year off on the right foot regarding kick-starting your metabolism and losing weight, look for foods that are low in glycemic load or index. Foods that don't spike our sugar quickly then drop are better for weight loss efforts.

Spicy foods were also seen to have a beneficial effect on metabolism. Since spices have some anti-inflammatory benefits, the fact that you're adding spices and giving your food a little kick will likely not only help kick-start your metabolism, but also help your body kick those colds and pesky illnesses.

So, when you eat an anti-inflammatory diet that is not processed and is low in saturated fat and low in sugars but is high in protein, antioxidants, and fiber, your body is more balanced to fight diseases but it also has more energy to tackle your daily life. When your body is acting like this type of a well-oiled machine, it too is like a well-oiled machine…at burning calories that is.

More Motivation - Quiz Yourself...

Need an instant dose of inspiration? Take this quick, healthy-habit quiz. (I am using diet and exercise as an example, but you can plug in any behavior that you're trying to maintain). Answering these questions often helps to boost motivation just enough to remind you of why you started the diet in the first place!

If I stop my diet and exercising, how will I look in six months or one year from now?
If I stop my diet and exercising, how will I feel in six months or one year from now?
If I stop my diet and exercising, what will my health be like?
If I stop my diet and exercising, how will my family and friends be affected?

I know my answers and it really does help keep focused!  I also realize it really is a new way of life.  I will always be thinking about the way I eat and exercise!

Until Monday - Keep thinking veggies and protein!