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.

Are You Looking For A New Workout?

Let’s Go Deep

deep

 

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.