Guidelines to: Detox, Lose Weight and Become Fit

If you view Detox diets as a way of ‘clean eating,’ then it means eating more natural (organic and wild when possible) and less-processed foods.   Minimally processed foods are healthy and nutrient-rich and contain fewer chemicals. 

To clean up your eating, you want to focus on consuming lots of water, whole fruits, vegetables, fiber, lean protein, low-fat dairy, and whole grains.  

The best natural detox foods include: green leafy vegetables, lemons, watercress, green tea, broccoli sprouts, sesame seeds, cabbage, phylum (powdered fiber), and fruits.

If weight loss is your goal you need to consume 1,300 to 1,600 calories per day in order to both nourish your body and fuel your metabolism, so that you can safely lose up to 2 pounds a week. This is not calorie restrictive, it satisfies hunger, and can be followed long-term.  Choose foods that are higher in fiber and fluids. Get a minimum of 25 grams of fiber daily which will speed up transit time to relieve issues like constipation. 

In addition you want to be physically active for at least 30 minutes a day, every day.  It is advised that you diversify your week with a variety of: cardio and strength. 

Aerobic activity get’s your metabolism working and strength workouts build lean muscle.  Aerobic activity helps activate your metabolism to burn more calories. A pound of body fat equates to approximately 3500 calories. If you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week. Strength workouts build muscle mass that will burn calories even at rest.  Lean Muscle tissue will burn seven to ten calories daily per pound while Fat burns two to three calories daily per pound. Replacing a pound of fat with a pound of muscle, therefore, helps you burn an additional four to six more calories each day.

So consider choosing a healthy diet plan that you can stick with long-term. Include a variety of: fruits, vegetables, whole grains, low-fat dairy, lean protein, beans, healthy fats, and plenty of fluids — along with regular physical activity to detox, lose weight and to become fit.

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Are You Looking For A New Workout?

Let’s Go Deep

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By: Shelly G. AEA Certified Instructor

Exercising in deep water decreases the impact on joints, improves circulation, stabilizes your core and improves flexibility all at the same time. Water exercise training can enhance your performance on land, so it’s no wonder that even top athletes are heading to the deep end of the pool not only for injury rehab, but for cross-training as well.

While using a flotation belt, deep water exercisers can: march, jog, or sprint, and do a variety of multidimensional movements, including cross country skiing, kicks, twists, and jumping jacks.  Your entire body is engaged either performing the exercise or stabilizing.

Deep-water workouts can benefit nearly anyone, according to Julie See, president of “AEA” the Aquatic Exercise Association in Nokomis, Florida.

“Exercising in deep water can be modified to meet almost any goal for any population,” says See, “from challenging a professional athlete to reducing back pain for a pregnant woman, or improving functional movement for older adults.”

Working out in the pool benefits your: heart, lungs, abs, joints, muscles and circulation. The deep part of the pool can be a safer place for anyone with heart or blood pressure issues as the hydro static pressure (compression) of the water works to improve your circulation.  The compression and temperature work together to keep both your blood pressure and heartbeat low.

This form of exercise is guaranteed to build your core strength because it’s harder to move while upright in the deep water, which requires you to engage your abdominal muscles. It’s a strength workout because opposing muscles are worked with every move due to the water’s resistance. While there’s less impact on the joints, there’s also potential for increased range of motion because the water supports your limbs, making it easier for joint mobility.

If you are looking to diversify your workout, build your endurance, tone and burn more calories/lose weight… try the deep end of the pool.  Just check the schedule for Deep Water Aerobics classes at your local area YMCA’s or clubs.

 

Don’t be a Grinch with Your Food: Eat, and Lose Weight by New Year’s Eve

Believe it or not, you need to eat more to lose more.  Why?  Because when you’re eating right, you will need to fill up more frequently.  Here are five ways you can honestly lose weight by New Year’s Eve:

1.  Plan out your exercise schedule.  From walking around your own neighborhood to joining a local gym, you need to allot 20 minutes a day to some type of physical activity.

2.  Make a list of all the things you love to eat.  Then, take off all the stuff that you and I both know isn’t good for you.  What are you left with?  Now, do some research to find new things, like 100 calorie snacks, that you can add in.

3.  Start each day with a breakfast smoothie or oatmeal.  Smoothies are fun to make, you can change the flavors up, and oatmeal, if you like it, is very filling.

4.  Your lunch should consist of a protein and some greens.  This could be chicken, fish, even beans, with a small salad.  Other options include a turkey sandwich on Rye or whole wheat bread.  Go thin on the mayo, or try to switch to mustard.

5.  You need snacks throughout the day, but healthy ones, such as: fruit, a handful of nuts, a 100-calorie snack, even another smoothie if you’d like.

6.  You’ve earned calories for exercise, just be reasonable about it and give yourself something you love, like a few pieces of chocolate or cookies.  Your 100-calorie snacks might also come in handy here!

7.  Stick to your plan and think about what you’ll be eating the next day so you can psych yourself up!

 

 

 

Four Stay-Fit Tips for Holiday Travels

For many of us, flying becomes a necessity during the holidays.  Flying, however, has many side-effects on the body, including poor circulation and very dry air that leaves us with super dry skin on the other end.  Also, it’s not exactly a calorie buster to sit for hours on end.  These in-flight tips will help keep you fit for holiday travel:

  1. Standing for a few minutes during a flight is key to blood circulation, but you can also use this time to tone a little.  Find a spot where you can stand comfortably, likely near the lavatory and/or cockpit if they will allow you.  With feet hip distance apart, and arms at your sides, reach your right fingertips down toward the side of your right foot without moving your lower body at all. This is a side crunch, it should be a small movement with the back perfectly straight (you literally cannot reach your foot with your fingertips, and shouldn’t).  You should feel it in your obliques. Do ten repetitions on each side of your body.
  2. Sitting straight up in your seat, lift the lower abdomen up to the upper abdomen (i.e suck your stomach in!) and hold it for as long as you can.  This increases strength in your abdominal muscles. 
  3. Crossover knee lifts are great if you can cross your legs. Cross your right leg over your left knee. Lift your left leg up and down. For more of a challenge do the pulses up and down while never letting your foot touch the floor. Do ten repetitions on each side.
  4. Single knee lifts.  Sitting straight up lift your right leg up as far as you can and release down.  This is easier than crossovers, so do this 20 times to both sides.  

Four Ways to Trim The Waist, NOW!

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1.  Standing side crunches – Standing with your legs hip width apart, put your arms up behind your head and without moving the bottom half of your body lean from the waist to the right, slowly.  You should feel the pull in the obliques and abdomen.  Do the same to the left and repeat 10 reps on each side.
2.  Lying on the floor, bend knees and place hands behind head, lift head straight up to the ceiling for a crunch that you feel in the upper and lower abdomen.  Lift up and down slowly so you feel the crunch in your core. Do three reps of eight.
3.  Lying on the floor, lift legs into a froggy position.  Without moving the upper body bring the lower right side (hip) up to your arm pit.  This should be a small and difficult move.  Repeat on the left side, bringing the left hip up to the left arm pit.  Repeat on both sides, 3 reps of ten.
4.  Standing with knees slightly bent, bend at the waist (forward) and move right leg back (like a lunge position).  Rapidly bring the right knee forward toward the chest, back and forth.  Do this 10 times on each side with hands at waist or out in front.

Beat the Holiday Bulge

Celebrity Fitness Coach Shelly Goldman Weighs in on Winter’s Worst Season for Snacking

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How does a celebrity fitness coach instruct her clients on how to keep the calories off during the holidays?  Just like this:

 

  1. If you are going to a holiday party do not go on an empty stomach.  Eat a small healthy and filling snack or meal before you go.  Choose from lean protein, whole grains, fruit, vegetables, or non-fat dairy or dairy substitute.  This will allow you to focus on socializing with the guests rather than zeroing in on the food.
  1. When given the option at a buffet always choose the salad size or smaller plate.  A full smaller plate is more satisfying than a half empty larger plate.  Since we tend to finish everything on our plate start with taking just a few tablespoons of each dish to taste and enjoy.
  1. Indulging in alcohol as you socialize and celebrate the holidays is customary, so plan your strategy in advance.  Wine has fewer calories than any of those creamy or frozen mixed drinks.  Alternate a glass of wine with a glass of water topped with a slice of lemon or lime, or seltzer.  Be sure to drink plenty of water daily to stay well hydrated.
  1. Do not simply graze your way through the holidays.  Be mindful, eat three meals a day and try not to change your schedule during this tempting season.  If you start with a filling breakfast and don’t skip lunch you are less likely to overindulge by dinnertime. Count a holiday party or dinner out as one of your three daily meals.
  1. When bringing an appetizer or dessert to a party, prepare a healthy, filling, low calorie dish that you will also enjoy.  Crudités with hummus, fresh fruit with fat-free yogurt or cubes of low-fat cheese, oatmeal raisin bites, sugar-free Jell-O.  Choose from your favorite lower fat recipes.
  1. Don’t forget time for exercise and keep moving to burn those extra holiday calories: Park farther away in the parking lot; take the stairs instead of the elevator; don’t load your arms with all the grocery bags for just one trip into the kitchen; and suggest a walk with your family after a large meal.  Change it up, try a different form of exercise to keep your enthusiasm.  If you swim try Spin or a Group Exercise class.  Instead of aerobics try a weight bearing class such as a Bodypump or Bodysculpt.

Happy Holidays!