Appetite Suppressing Foods

If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may find yourself craving all the junk you know you're not supposed to eat. The secret is eating the right foods to help calm the cravings for the wrong ones. Adding these 9 easy-to-find, tasty foods to your meal plan can help you rein in your appetite before it gets out of control!

Oatmeal
This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.

Apples
Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.

Pine nuts

These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.





Salad
The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.

Olive oil and other unsaturated fats
Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.





Flax seeds
Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.

Beans
The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.






Whey protein
New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Beachbody's Whey Protein Powder to calm your appetite any time of the day.

Spicy foods
Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats.

Taken from Team Beachbody - Eat Smart -  Article by Whitney Provost

YOUR tongue...part 2

This is the second part to the previous post about what your tongue can say about your health... taken from the book "You Are What You Eat"  by Dr. Gillian McKeith....


Burning Tongue - a sign that the stomach is lacking in gastric digestive juices.  You may also experience tummy trouble. 

1. Try a teaspoon of Swedish Bitters every night
2. drink dandelion tea twice a day
3. take a teaspoon of apple cider vinegar before meals
4. HCL (hydrochloric  acid) tablets can help adjust stomach fluids

Swollen  tongue and/or thick white coating - indicator of too much mucus in the body, possible elevation of yeast.

1. Cut down on dairy products
2. acidopholis tablets or powder for 6 months
3. drink pau d'arco tea
4. Bryonia may help if your mouth is dry and you are thirsty

Horizontal cracks, small cracks/grooves - cracking on the tongue is a sign of malabsorption, especially of B vitamins, and is often accompanied by a lack of energy. 

1. Add vitamin B complex (50mg) a day
2. take a digestive enzyme supplement with meals
3. take echinacea tincture (20 drops daily for two weeks)
4. drink slippery elm or peppermint teas to help calm the stomach
5. nettle tea will help fortify the body with B vitamins
6. drink 2 tablespoons of aloe vera juice before meals.

What is YOUR body trying to tell you?

I have been reading the book "You Are What You Eat" by Dr Gillian McKeith.    Has anyone read it?  It is a fabulous reference book that I come back to time and time again.  I am really struggling right now because I have been trying to work out at least 4-5 times a week AND I am paying attention to what I am putting in my mount.  My problem is that I am not losing any weight.  That is so so so discouraging. :(

I want to share a section in this book about body signs....

"Sometimes you don't need to go to a nutritionist to find out what's wrong with your diet.  There are some very easy signs to look for on your own body that can tell you - it's all a matter of being body aware." ~ Dr Gillian McKeith

The following is taken directly from the book...

YOUR TONGUE

A healthy tongue should be smooth, supple and slightly moist.  It should be pale red in color with a very thin, white film.  The most common tongue indicators I look out for are cracks, ravines, coatings (e.g., yellow/furry/thick/white), lines, swellings, patches of red and cuts. 

Ok, sounds a little weird to me.  Obviously, you wanna go look at your tongue now.  What do you see?

Crack down the middle - midline crack not reaching the tip means you have a weak stomach and your digestion is not what it should be.You are most likely nutrient-depleted.  I bet you are often bloated after eating and maybe even a victim of energy slumps in the middle of the day. 

1. Learn how to food combine; avoiding eating certain food groups at the same time
2. Take a digestive enzyme with meals
3. Eat soups and stews - foods that are easy to digest
4. Don't guzzle fizzy drinks and dont drink liquids at mealtimes

Teethmarks around the sides - this is a sign of nutritional deficiency.  It is likely that your digestion is impaired and you have a spleen deficiency.  If your spleen is weak, you probably suffer from gas and bloating.

Eat foods that nourish the spleen:

• Aduki, mung or kidney beans
• Yellow squash
• Alfalfa
• Lychees
• Barley
• Millet
• Beetroot
• Oats
• Carrots, Celery, Parsnips
• Parsley, Fennel
• Chicken, fish
• Pumpkin, sweet potatoes, turnips, yams

Sore Tongue - this is a sure sign of a nutrient deficiency - often iron, vitamin b6 or niacin.

1. Take liquid mineral supplements and start to drink nettle teas
2. Get your iron levels checked
3. See a nutritionist for advice
 
 
Check back tomorrow for more posts on what
 your body is trying to tell you!
 

 

 



Low Cal Tomato Pita Crisps

• 4 whole wheat pita breads
• 2 Tbsp. extra virgin olive oil
• 1 Tbsp. chopped fresh basil (or 2 tsp. dried)
• 1 tsp. black pepper
• 2 tsp. dried thyme
• 3 cups Roma or cherry tomatoes, sliced
• 2 Tbsp. reduced-fat Parmesan cheese, finely grated

Preheat oven to 350 degrees. Cut pita breads into quarters, and then split each quarter piece so that the top and bottom of the bread come apart. Place wedges on a nonstick baking sheet. Lightly brush tops of pita wedges with the oil. In a small bowl, combine basil, pepper, and thyme; sprinkle evenly over pita wedges. Bake wedges until they become a light golden brown, about 5 to 7 minutes. Remove from oven and place 2 to 3 tomato slices on each wedge. Lightly sprinkle evenly with Parmesan. Place sheet back in oven and bake until cheese is slightly browned, about 2 to 3 minutes. Serve immediately or cool on a wire rack and serve at room temperature. Makes 8 servings.

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Nutritional Information: (per serving)

Calories: 129

Protein: 4 g

Fiber: 3 g

Carbs: 20 g

Fat Total: 5 g

Saturated Fat: 1 g

Yummy Healthy Banana Mousse

• 2 Tbsp. low-fat milk
• 4 tsp. brown sugar
• 1 tsp. vanilla extract
• 1 medium banana, quartered
• 1 cup plain, low-fat yogurt
• 4 slices banana (1/4 inch each)

In a blender, blend milk, sugar, vanilla, and the quartered banana together at high speed until mixture is smooth. Pour into a bowl and fold in yogurt. Chill mixture for at least 45 minutes in refrigerator; when chilled, spoon mousse into 4 dessert dishes. Cut 4 1/4-inch slices from banana, and stand 1 banana slice on its side in each bowl. Makes 4 servings.

Preparation Time: 1 hour

Nutritional Information: (per serving)

Calories: 89

Protein: 4 g

Fiber: 1 g

Carbs: 16 g

Fat Total: 1 g

Saturated Fat: 1 g

What do I want more?

10 Tiny Changes for Big Weight Loss

Turbo Jam™ trainer Chalene Johnson recommends taking baby steps to eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.
2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!
3. No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.
4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
5. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.
6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.
7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.
8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.
9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.
10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change.

—Chalene

P90X

Go from regular to ripped in 90 days.

If you want to get in the best shape of your life, the P90X^® Extreme Home Fitness system is the program for you. Tony Horton, your personal P90X trainer, uses the science of Muscle Confusion™ to constantly challenge your body with new moves and routines. So your results never plateau, and you get in better shape in less time.

    

 

Healthy Orange Chicken

Part of being healthy is paying attention to what we put in our mouths.  I have started looking at the things that I like best to see if they are something that I should be eating at all.  Who doesn't LOVE orange chicken from Panda Express?  After finding out the nutritional value of this I haven't been able to take myself back there...

Calories420

Calories from Fat180

Total Fat21g

Saturated Fat4g

Total Cholesterol95mg

Sodium620mg

Total Carbohydrates43g

Dietary Fiber0g

Sugars18g

Protein15g 

I'm not ready to give up the great orange chicken taste, so let's try it a little different.  I just found this recipe for a healthier take on orange chicken with waaaaaay less calories, carbs and fat!  Try this one instead!

• 4 boneless, skinless chicken breasts
• 2 Tbsp. honey
• 1 Tbsp. orange juice
• 1 Tbsp. ground cumin
• 1 Tbsp. garlic, minced
• Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Dip chicken breasts in cumin mixture. Broil chicken for 4 minutes. Turn chicken over and brush on more of the cumin mixture. Broil until done, approximately 4 more minutes. Remove from heat and serve.
Makes 4 servings.

Preparation Time: 10 minutes

Cooking Time: 8–10 minutes

Nutritional Information: (per serving)

Calories: 120

Protein: 17 g

Fiber: 0 g

Carbs: 10 g

Fat Total: 1 g

Saturated Fat: 0 g

Don't skip breakfast!

According to webmd.com...

Break the Fast to Shed the Pounds

Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast each morning than their thinner counterparts.

According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals.

 

Healthy Homemade Granola

 

 

 

3 cups rolled oats

2 cups rolled wheat and/or barley flakes

1/2 can apple juice concentrate, thawed

1 cup raisins

1 cup slivered, raw almonds (any raw nut is okay)

1 Tbsp. cinnamon

Preheat oven to 350 degrees. Mix oats and flakes. Add juice concentrate; stir lightly, so as not to crush flakes. Spread mixture over nonstick cookie sheets. Sprinkle on cinnamon. Place in oven. Every fifteen minutes, remove sheets and stir mixture to promote even browning. After 45 minutes, turn down heat to 300 and continue process until completely dry, but not dark. Remove from oven and let cool completely before adding raisins and nuts. Serves 13. (Serving size: 1/2 cup)

Cooking Time: 45-60 minutes    

Nutritional Information: (per serving)

Protein: 6 g

Fiber: 4 g

Carbs: 33 g

Fat Total: 6 g

 

 

 

Soda...friend or foe?

As written in the article "Pop Goes the diet - The Worst Food in the World"  by Steve Edwards...

...Forget about brands; whether it's Coke, Dr. Pepper, or even Hansen's Natural, it's all junk. There are different degrees of "junkiness," but this is Nutrition 911, so we're sticking with the bird's-eye perspective. The taste might make you happy, but from a nutritional point of view, soda's only place in the world is to make people fat, sick, and unhappy.

Alarming statistics
In America, we drink a lot of cola (or "un-cola"). A lot. On average, we each drank 52.4 gallons in 2005, and this figure includes infants, healthy folks, prisoners, etc., meaning that the average soda drinker actually gulps (their word) more than this. Carbonated soft drinks are the biggest single caloric source in the American diet. Teenagers in particular are hooked on the stuff and get an average of 13 percent of their daily calories from "pop." If this doesn't scare you, it should. In terms of sheer amount, these statistics could be alarming if it were any one food. A proper diet should have some balance and diversity. And soda pop is the antithesis of "any food." It's bad food.

"Empty calories"
We use the term "empty calories" for foods like soda that have no place in a nutritious diet. This term is ridiculously misleading. The calories in soda are far from empty. Most of them come from sugar. In the U.S., it's nearly always high fructose corn syrup, the cheapest, most processed sugar on the market. Other ingredients include caffeine, various phosphates and acids, and artificial colorings. We'll get to their effects on the human body in a minute, but first, let's stick to the simple stuff. Per day, the average teenager consumes between 10 and 15 teaspoons of refined sugar via soda—which, according to government standards, is about their daily requirement for all foods. This means that for the average teenager, his or her soda consumption virtually eliminates his or her chances of eating a balanced diet. There's nothing empty about that.

Weird science
The soda companies are a marketing juggernaut. They spend roughly $700 million a year on media advertising alone—not to mention hundreds of millions more sponsoring events, athletes, musicians, and such. This volume of cash makes it difficult for consumers to avoid them, by design. To avoid the temptation to drink Coke, you've got to be highly principled or living in the middle of the jungle. And even then, well, I once happened upon a soda vending machine halfway up Mount Yarigatake in the Japanese Alps, and a friend traveling in Guatemala found Coke in a rural area that didn't have running water. Let's just say that soda companies are going to continue making it easy for you to find the stuff. This type of marketing machine won't go away quietly. With the stats listed above, you could certainly put two and two together and link soda companies to the childhood (and adult) obesity epidemic that is arguably the world's most serious health crisis. Yet, while researching this article, I came across a widely published "study" stating that "soft drink consumption has no effect on childhood obesity." Suspicious from the get-go (the word "no" being a huge red flag), it didn't take me long to find this statement: "The research paper was supported by an unrestricted gift from the American Beverage Association." Bingo. Remember those Philip Morris tobacco "studies" that promised a long and healthy life from chain smoking?

What makes it so bad?
Besides the simple caloric trade-off, sodas are formulated to give you a rush. The sugar is mixed with phosphates designed to speed it into your system. It's so good, in fact, that many cyclists prefer Coca-Cola to specific sports food when they need a sugar rush near the end of races. And while a sugar rush is a good thing when you're trying to exceed your anaerobic threshold and you're out of blood glycogen (never mind if you don't know what this is), it's a bad thing whenever you're not, which even for a competitive cyclist is 99.9 percent of the time.

Beyond the simple sugar rush, these acids and phosphates alter your body's pH levels and inhibit the absorption of other nutrients. Then there are the effects of certain artificial coloring agents. For example, yellow #5, commonly used in soft drinks, has been linked to attention deficit disorder, hives, asthma, and other allergic reactions in some children.

Then there is the nutrient trade-off to consider. A person who drinks one Big Gulp per day must go to great lengths to maintain a balanced diet. Otherwise, he or she will almost certainly be deficient in numerous vitamins, minerals, dietary fiber, and essential fatty or amino acids—none of which is found in soda. For this reason, soda is often linked to type 2 diabetes, osteoporosis, dental erosion, and a higher risk of kidney stones and heart disease. And that's just a start. There's plenty of less scientific data linking soda to poor scholastic habits, which we'll get to in a later class.

Diet sodas and juices
In an attempt to become thought of as healthier, soda companies have diversified into non-carbonated beverages and diet sodas. While these are an improvement in some ways, they are hardly a solution to the problem. First off, most juices and other caloric non-soda alternatives are mainly just sugar and water without the carbonation. A quick label comparison between a commercial orange juice and a Mountain Dew would show a similar "bottom line" with regards to calories and sugar. The only improvement would be the lack of the non-caloric offenders. But that's no small matter, as the true effects of these ingredients have not been thoroughly studied. Despite their no-calorie status, diet sodas have been linked to assorted illnesses. Recent studies have backed up my more anecdotal evidence that I've yet to have a client not lose weight by kicking diet soda. Granted, all of my clients drank an excessive amount, but regardless, there is little doubt that the pH balance of diet sodas hinders the body's ability to absorb nutrients, and that just may be the tip of the non-caloric iceberg.

A large-scale study in 2007 showed that men and women who had more than one diet soda a day were 31 percent more likely to be obese and 25 percent more likely to have both high triglycerides and blood sugar, and they had a 50 percent greater risk of developing metabolic syndrome. Never mind if you don't know what metabolic syndrome is. Just trust me when I tell you that you don't want it.



Are you scared yet? You should be. Or you could just stop drinking soda. Sounds so simple, doesn't it?

It's like a salad bar with four plates!

In order to get the nutrition in one Shakeology, you would have to eat the following:



A bowl of exotic fruit including goji and acai                         4.40

4 cups of raw broccoli                                                                3.94

7 raw carrots                                                                                1.99

10 cups of raw cauliflower                                                         4.30

3 cups of romaine lettuce                                                           2.99

4 cups of uncooked mushrooms                                                8.97

3 raw onions                                                                                  2.91

1 cup of peas                                                                                 1.09

4 cups of red radishes                                                                  5.16

4 cups of non-fat yogurt                                                              3.49

1 shot of wheat grass                                                                   1.95

                                             Total                     $ 41.19

                                              SHAKEOLOGY.... $4.00

3 ways to beat the late night munchies!

How many times do you work hard all day, eat right, and then lose your willpower late at night? Don't sabotage your hard work! Before you open the fridge or pantry door to hunt for your late-night snack, take a minute to think about how much happier you'll feel in the morning if you don't indulge.

Here are 3 ways to help crush your late-night cravings:
1. Herbal tea
It's warm, satisfying, will help you sleep, and has zero calories!

2. Meditation
Take a couple of minutes to sit, breathe, and quiet your mind. You might be surprised to find your cravings melt away.

3. Stretching
This not only helps your body unwind from the day, but it also puts you in tune with what your body really needs. After stretching, your body feels relaxed and connected, and usually the last thing it wants in this state is food.

This article taken from Debbie Siebers Nutrition tips through Team Beachbody!

sey-ving

sav·ing  ~ 

 /ˈseɪvɪŋ/ Show Spelled[sey-ving]  adjective

 

1.   tending or serving to save; rescuing; preserving.   2.   compensating; redeeming: a saving sense of humor.   3.   thrifty; economical: a saving housekeeper.   4.   making a reservation: a saving clause.

 

In my quest to find information about being healthy, I ran across this article that is  "a to z guide to everyday savings"  This article comes from Better Homes and Gardens , August of 2009, p 227-234.  What does this have to do with health?  Well... I don't know about you, but I feel better about myself when I stay within my budget and feeling good about myself is a part of my health... at least I think so!  I have shortened the article so you can get the idea of the article, if you want to read the whole article; Better Homes and Gardens, August 2009.

 

A is for automate.  Do you know where your money goes?  Keep track of it for free at Mint.com. 

 

B is for beauty.  Hit the local beauty school to save half or more on the cost of kids' haircuts.  If you like what you see, try it for yourself!

 

C is for credit cards.  Does your credit card pay you to use it?  Look for a card with rewards that match the way YOU spend.  READ THE FINE PRINT.

 

D is for dollar bill.  Unless traveling, leave the plastic at home and carry cash.  If you have a grocery budget of $100 a week, only bring the $100, if you go over, put it back!

 

E is for eating out.  The average family spends $2668 in restaurants per year.  Get coupons at restaurant.com or entertainment.com. 

 

F is for food shopping.  Make a shopping list and stick to it.  Find coupons at Redplum.com or smartcource.com.  USE THE COUPONS.

 

G is for gas.  Gasbuddy.com can show you where the cheapest gas is.  Keep your car maintained and tires properly inflated to get the best gas mileage.

 

H is for household products.  Mix your own cleaners.  For tips see BHG.com/features/living-green.

 

I is for insurance.  Review your policies every year.  Did something change, get the adjustment right away.  Insurance.com is a good place to shop prices.

 

J is for java.  Drinking coffee out once in awhile is good but grind your own beans at home for a fresh cup.  invest your savings in a quality programmable coffeemaker and couple of thermal to-go cups.

 

K is for kids.  Kids should have chores and get an allowance early on so they can learn to earn and spend and budget.  Pearbudget.com and JustThrive.com are great money management tools.

 

L is for library.  The computer allows you to request books, audio books and movies are available from your home.

 

M is for medicine.  Go to Pillbot.com or PharmacyChecker.com to check on prescription pricing.  Find the best price!

 

N is for negotiating.  Sometimes cable, internet and phone companies are motivated by the statement " Times are tough.  I would hate to leave, but this is too much money.  Are you sure there isn't anything else you can do"

 

O is for online deals.  Dealnews.com and pricegrabber.com are good shopping sites.  Gazaro.com and Pricespider.com shop electronics while shopittome.com has clothing, bags, and shoes.  Manufacturer discounts can be found at promotionalcodes.com and freeshipping.org for free shipping and codes.

 

P is for pets.  Buy the big bags of dry food at a pet center and use coupons.  Keep it fresh in a plastic tub.  Flea medicine is cheaper online than from your vet.

 

Q is for quality.  When it comes to furniture, pay more for quality.  Buy the sofa that may cost you more but will last five years versus the cheap one that will last two years.

 

R is for repairs.  Build a relationship with a mechanic while your car is running well so they will be less likely to gouge you when in need. 

 

S is for school supplies.   Staples.com, OfficeDepot.com, target.com and amazon.com are easy shopping sites.  Shop early so you can find everything you want at one store rather than using up your gas running all over the place.

 

T is for telephone.  Drop your landline if you're not using it.  Check out cell phone plans to make sure you are getting the best deal.

 

U is for utilities.  Replace lights with compact fluorescent bulbs.  Install a programmable thermostat.  Set  your water heater to 120 degrees.

 

V is for vacations.  Priceline.com can save you money or try cheapcheapcheap.com.  Ask the manager when you arrive at a hotel if there is a better rate available, sometimes you get lucky!

 

W is for workouts.  If you're an infrequent use, cancel that gym membership and buy a day pass here and there.  Or buy a video and do it at home!  beachbodycoach.com/kellefitz

 

X is for x-ray.  If you don't have insurance, negotiate.  A Harris interactive poll found that 54% of people who negotiated with their doctor for lower rates were successful. 

 

Y is for yard sale.  Craigslist.org and freecycle.org are great places to search. 

 

Z is for zen.  Let go of your desire to acquire, and you'll be richer in more ways than one.

 

 

www.KelleFitz.com

 

Why Exercise?

Exercise is an important part of a healthy lifestyle. It plays a key role in preventing many medical disorders and health conditions.

People who exercise regularly are less likely to experience:

• Depression
• Weight gain
• Sleep disturbance
• Obesity-related medical conditions (diabetes, high cholesterol, high blood pressure)
• Cancer

You cannot control the risks for medical disorders passed on by your family — like your risk for high blood pressure — but you can control your activities, diet and smoking habits. Exercise is a lifestyle choice that can help improve your overall health.

Preventing Medical Conditions

Heart disease and stroke are leading causes of death in the U.S. Regular exercise reduces your risk for these conditions by strengthening your heart and improving your blood flow. This results in lowering your blood pressure and improving your cholesterol levels.

Exercise helps to control your weight and prevent obesity. Being overweight puts you at risk for many medical conditions, notably noninsulin-dependent diabetes and high blood pressure. Because it increases the load on your joints, obesity can aggravate bone and joint conditions, such as back pain and knee problems. Regular exercise can improve the symptoms of these conditions by increasing muscle strength and flexibility, and reducing body fat.

Effects on Mental Health

Exercise is well known for its mood-lifting effects. Studies have also found that people who exercise are less likely to be depressed or feel anxious. Plus exercise can help you manage stress, feel less agitated and improve your sleep patterns.

The physical benefits of regular exercise often create psychological benefits. Being stronger and more flexible helps us to do all the activities we would like to. And this results in feeling better about ourselves and our lives.

~ Orthoinfo


Get ready to raise the bar on your fitness!
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Jen Trulson ~ Love life, be you

Jen Trulson is an amazing, beautiful woman that radiates love... she inspires me to be a better me...

I often stalk her blog and today I found this posting and wanted to share it with you.  Make sure to click on the READ MORE below so that you can see the rest of her post, as well as discover all the awesome things there are to know about Jen.  I think that this 12n12 idea is a good one...


...Each month pick a practice you want to incorporate into your life by adding or letting go of something. 12 goals, intentions, quests – call it what you want! The kicker is – you only have to do it consistently, every day, for a month. There is something so refreshing and releasing about this. Who can’t do something every day for one month.
When I think about making changes in my life, the ones I want for a lifetime and I feel paralyzed. I think ahead, big mistake. Future focus takes me out of the NOW.
The thought… ‘I only have to do this today and for one month’ – FREEING.
Refocus to the now. What would you love to incorporate in your life this month? What sounds really yummy – it may be challenging but exciting to say, “I DID IT FOR one entire month! Yay me! I ROCK!”

Per fitarella, here’s the scoop and how it works…
Pick one thing to do consistently every day for a month (ideas below.) It can be something new you want to try, something you want to get better at or something you want to see if you can live without. Commit to doing this thing every day for that month no matter what, even when you don’t want to, even when it hurts, even when it sucks. The practice is the reward. Once the month is up, you’ll start your next thing. You may or may not want to continue the previous month’s practice longer if it’s working for you, however, you still need to introduce something new for the new month.

Map out their entire year or be a month-to-month kinda girl (that’s me). What I find fun, you get to the end of 2012 and look at all the cool things you did, tried or let go of – whether you did them the entire month or not. We are so hard on ourselves and tend to look at what we didn’t accomplished versus giving ourselves a big pat on the back, air smooch and kudos at what we did do!

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What It Does

In an independent 90-day study,¹ participants replaced one meal a day with Shakeology^® and exercised regularly.

Here's what they told us:*


• "I felt full and didn't struggle with hunger."
• "I felt a better sustained energy throughout the day."
• "I have tons of energy. I feel so healthy!"
• "I replaced all my vitamin supplements. I felt healthy and energized."
• "I was able to think more clearly and stay focused."
• "I have more energy, less cravings, more endurance, and feel more youthful."
• "Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day."
• "I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!"

Here's what the doctor who ran the study observed about the participants:*

• They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.
• They lowered their total cholesterol levels by an average of 30% and their "bad" cholesterol levels by an average of 38%.
• They reduced their cardiovascular risk factors by an average of 24%.

How It Works*

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.
At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

What's so special about Shakeology?

What's In It

Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

• Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings
• Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
• Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases
• Vitamins and Minerals your body needs to function for
  optimal health

Protein and Essential Amino Acids*

• Help build and repair muscles
• Reduce hunger and food cravings
• Help keep blood sugar steady
• Support brain function to help promote alert thinking and reduce anxiety
• Promote healthy skin, hair, and nails

Shakeology includes whey protein isolate, an easily absorbable source of high-quality protein that's ideal for building and maintaining lean muscle mass. It also helps keep your blood sugar steady, reducing hunger and junk food cravings. Essential amino acids, found in protein, help the body repair muscle tissue and heal wounds; support the brain to promote calmness and alertness; and reduce hunger pangs. The whey protein in Shakeology provides a highly bioavailable source of essential amino acids.

Prebiotics and Digestive Enzymes*

• Aid digestion
• Help boost the immune system
• Increase absorption of nutrients
• Help keep you "regular"

Shakeology contains many ingredients that are beneficial to the digestive system. Prebiotics, natural components of certain plants, help support the "friendly" bacteria in your digestive tract. They may also help with the absorption of minerals such as calcium. Digestive enzymes, from plant sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb. Cooking can destroy food's natural digestive enzymes, so there's a good chance that you don't get enough of them in your diet.

Antioxidants and Phytonutrients*

• Get rid of harmful free radicals
• Help decrease inflammation
• Help boost your immune system

• Potentially decrease the risk of degenerative diseases
• May even increase longevity

Many of Shakeology's fruit and vegetable sources have been chosen for their high concentration of healthy natural substances known as phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances have antioxidant properties, meaning they help get rid of molecules known as free radicals, which damage cells and may be a key component of the aging process. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions. What's more, studies suggest that the natural mix of phytochemicals you get from whole-plant sources is more effective than taking them individually as nutritional supplements.

23 Vitamins and Minerals*

• Get a wide range of essential nutrients
• Get your necessary vitamins every day
• Make up for dietary deficiencies

Most of us don't get the complete range of essential vitamins and minerals in our daily diets. Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they're flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Shakeology provides all these nutrients in an easy-to-take, easily absorbable form, so you never have to worry.