PMS

Got the PMS blues??? Eat foods with 600 mg of calcium a day to curb fatigue, cravings and blue moods!!! Exercise is a must too

Heart attack and stroke prevention

I know what you are thinking...I am in my 20s I am not worried about this now.  Well let me tell you that everything you do now has an effect on what happens 10-15 years down the road. Here are some tips.
1.  Family history-if you have a family history it is never too early to have screenings done for early warning signs of trouble.
2.  Healthy restaurants-these are two red flags saturated fat that raises  LDL (bad cholesterol) and excess sodium. So if your lifestyle includes eating out a lot find better choices to do so.
3.  Quit smoking-enough said...and if that isn't enough a pack a day habit costs you approximately $1000 a year.
4.  Monitor your portions-cutting oversized portions sheds 5% body weight.
5.  Logging at least 30 min of aerobic activity can cut your heart disease risk.

I am always tired!!!!

Could one of these be the reason you are always dragging?
1.  Slouching could be the reason.  It takes more energy for your body to stay upright when you are slouched over leaving you less for the rest of the day.
2.   Your breakfast cereal despite its claim of higher fiber content still contains higher sugar contents then accepted leaving you set up for a nice crash later!
3.  Cabin fever-get outside if even for 20 minutes it will make you feel more alive!
4.  Energy drinks are loaded with caffeine which makes you feel full. Instead eat a snack with complex carbs and protein like hummus and a whole wheat pita.

Have a great day guys

Bloated Belly?

Don't you hate when you feel belly bloat? I have a few possible solutions to the all to uncomfortable problem. 
1.  remove the air-skip gum, using straws and bubbly beverages.  They bring air into your bowel that puffs up your belly.
2.  introduce fiber slowly-if your body isn't used to fiber and you don't know what your excess fiber level is the build up could sit in your colon and ferment and create gas.
3.  try eating (good) yogurt-it has good bacteria that sits in your guts and aids in digestion
4.  avoid high fructose corn syrup-this like fiber sits in your guts and ferments
5. MOVE-it makes the gas move through your system. So get off your butts and exercise

I love to sleep do you?

Studies show that lack of sleep leads to higher BMI's.  A study that was done showed that people who lacked sleep especially children had higher BMI's due to a build up of cortisol a hormone.  So get comfy folks and have sweet dreams. 

STRESSSSSSSSS!

Chronic stress raises your risk for obesity, hypertension and other ailments. Use these tips to help alleviate the symptoms:
1.  Be more organized and when deadlines are looming you may find this helps.  Take deep breaths and go to your happy place. 
2.  Delegate home chores so there is a balance.
3.  If bills are piling up call your creditors and lenders and see if there is something they can do to lower payments or adjust billing times.  Stay in and save your money.
4.  Take a mommy time out.  Take a minute to remove yourself from the chaos. 
5.  Remove toxic friends from your environment. 

6 easy swaps that can help you loose weight

Try these quick changes that will reduce calories and help you loose weight over time
1.  make your own vinaigrette instead of the oily store bought: 1 tsp oil 2 tsp vinegar
2.  PBJ sway the jelly for fruit
3.  Coffee:  instead of loading up with full fat cream make it with 3 oz of 1% milk and 1 sugar
4.  2 eggs scrambled with cheese: exchange one of those whole eggs for 2 egg whites and used reduced fat cheese.
5.  tuna salad: used reduced fat mayo and dijon mustard
6.  down sized your ice cream and replace with frozen yogurt and fresh fruit

More information to follow

Right now I am working on different research like how to's and disease prevention to better educate my readers. Stay tuned its going to be exciting.

Even more hooked up

Just set up my email to blog by blackberry!
Sent via BlackBerry from T-Mobile

Never go more than 4 hours without food...

Are you fading between lunch and dinner? Grab a quick snack.  If you grab a snack your body won't go into a fit thinking its starving and it won't be as likely to release that harmful cortisol and go into fat storing mode!

22 fat burning foods...

The moment you have been waiting for the list of food you SHOULD eat and eat a lot of!

   all vegetables, avocados, black olives, coffee, halibut, wild salmon, sardines, shrimp, tilapia, trout, dark  chocolate, fresh fruit, fresh herbs and spices, low sodium beans, mushrooms, agave (a sweetener), raw honey (a sweetener), truvia (a sweetener), nuts and seeds, onions, organic greek yogurt, russet and sweet potatoes, sea vegetables (arame and nori), squash (pumpkin, spaghetti), tea, tomatoes, whey protein powder, whole grains such as barley oats quinoa whole wheat bread, whole organic eggs fortified with omega 3 fatty acids

Now eat up!

HORMONES-Foods to eat sparingly

The following is a list of 5 foods to only use sparingly:
   1.  alcohol-2 glasses of wine per week max
   2.  full fat cow cheese and dairy products-not including greek yogurt
   3.  oils-olive oil and coconut oil are the healthiest
   4.  table salt
   5.  tuna

Since we are talking about hormones...

Here is a list of food to avoid because of the effects they have on your hormones and your fat burn:

   bamboo shoots, butter or shortening, dried fruit such as apples and apricots, granulated sugar, millet, noniodized sea or kosher salt, peanuts, pinenuts, processed soy, swordfish, shark, white flour

   avoid this food if you find any of these ingredients:  artificial color, trans fats, MSG or high fructose corn syrup

Tips to give your weight loss more oomph...

Did you know that even if you think you are doing everything right you could be sabotaging your weight loss.  Our hormones are the key to effective weight loss.  When our hormones are out of whack we are tired and get fat.  So let me simplify this for you.  Everything we consume and everything we do effects our hormones.  Our hormones effect every body process.  So we really must be very kind to them.  In turn they will be kind to us so we get the results we want.  
1.  Purge processed food.
2.  Get more sleep-this one is so very important. When we lack sleep our bodies produce cortisol a stress hormone that is linked to belly fat storage.
3.  Eat enough calories. If we cut our calories too low your body will start pumping out cortisol and storing everything as fat. 
4.  Find some time to relax!

Resolution solution...

So have you blown the resolution already? Fear not my friends.  I have a few tips to get you right back on track. Make sure your goal or goals are realistic and specific.  Try and not have too many super ambitious goals.  It could sabotage you.  Get support to help you achieve your greatness.  Remove yourself from toxic environments.  Most importantly if you slip, use that as a little lesson for what may have gone wrong!

Fun Fact # 5

By losing 20 pounds, overweight women decrease their risk for breast cancer by 19%.  Fat cells produce excess estrogen, which may play a role in the proliferation of cancer cells. 

Fun Fact #4

Overweight people who lost 15 or more pounds reduced their risk for hypertension by as much as 28%.  Weight loss lowers pressure within the blood vessels putting less strain on your heart!

NEW SPECIAL ALERT

HERE IS THE NEW DEAL.  IF YOU PURCHASE 12 SESSIONS FOR THE PRICE OF $350 YOU GET 6 FREE.  THAT IS A SAVINGS OF $200!!!!! PRETTY AWESOME HUH?

Fun Fact #3

If you weigh 150 just by shedding 11 pounds you cut your risk of osteoarthritis of the knee by 50%. Each pound of excess weight translates to 3 to 6 pounds of extra pressure on your knee when walking or running!

Excl Fitnss: Fun fact #2

Excl Fitnss: Fun fact #2: "If you lose 9 pounds, which is approximately 5 % of body weight caused obese women to have a 19% jump in blood flow to the womb causing them..."

Fun fact #2

If you lose 9 pounds, which is approximately 5 % of body weight caused obese women to have a 19% jump in blood flow to the womb causing them to be more fertile. 

Fun fact i found...

If you lose 2 pounds, which is approximately 1% of weight loss, obese subjects odds of developing type 2 diabetes drops by 16%!!! That is amazing.  I will have more fun facts to follow!

Told you so...

STUDIES HAVE FOUND THAT HEALTHY LIFESTYLE CHANGES MAY WORK BETTER THAN PRESCRIPTION MEDS WHEN IT COMES TO PREVENTING METABOLIC SYNDROME.  METABOLIC SYNDROME IS A COMBINATION OF SYMPTOMS THAT INCLUDE ABDOMINAL OBESITY, INSULIN RESISTANCE, HIGH TRIGLYCERIDES AND HYPERTENSION. 

How can exercise help my diabetes?

Exercise can help control your weight and lower your blood sugar level.  It also lowers your risk of heart disease, a condition that is common in people with diabetes.  Exercise can help you feel better about yourself and improve your overall health.

New Years Day Sale

Happy new year everyone! I woke up this morning feeling a little krazy! So I decided to do a one day only sale! Here is the deal you can get 24 sessions for $300. Only today! This sale ends at midnite tonite. That includes fitness training and nutrition coaching. Just message me, email or text your interest by midnite and the deal is yours :). Take your health back in 2011! My email address is exclfitnss@yahoo.com. My phone is 717-608-1260. Best of wishes for the new year!