Health n Fitness

Have you been bitten by the Zumba bug???  I have and I’m in LOVE!!!

Zumba has completely changed my perspective on “working out.”  I have even noticed a few abdominal muscles that I never knew existed!

 Zumba offers you a workout that is atypical from your regular routine. One of the major adjustments I had to make was getting my body to move outside of its linear pattern. Every day you walk forward; on a treadmill you are running forward, or if you venture out and hop on the elliptical, you are still moving forward. Zumba forces the body to extend itself in a way that it is not use to moving and this in-turn causes it to work harder and burn more calories! #WINNING

The benefits of Zumba are incredible, but it’s a sneaky monster.  You think you are having fun shaking your rump by dancing and jamming out to the fun music, but when you wake up the next morning your body is like, “What on earth did you do to me??? I thought that was supposed to be FUN!”  Even with the after effects you feel the next morning, you are still thinking about all the fun you had and you are drawn to go back for more fun…or torture! Confusing huh?

In a typical Zumba class you can burn anywhere from 300 to 800 depending upon your intensity level. You will defiantly get a full body work-out that will keep you coming back and with consistency you will begin to notice amazing results. One of the things I really love about Zumba is that it works for all ages, all body types and it is for both men and women! Like yoga, it is a great stress release and forces you to be more conscience of body movement. The classes go by so fast and it is also a great way to meet new people in your community. And because Zumba has become so recently popular, you can always find a class near you.

To find a Zumba class near you simply click the link below and type in your zip code. Then just show up ready to have an awesome time! Remember to take water and a towel because you will need it.

In preparing for the holiday season we all need a few healthy reminders and even a few tips for keeping those waist lines in tact!  Well, I did some research and this is what I found to encourage me… I hope that it encourages you as well!

Holiday Eating Tips by Greta Macaire, R.D.

1.  Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.  *

2.  Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.  **This is always a good idea to keep your metabolism up!**

3. Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.

4. Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.

5. Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.

6. Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.  **Drink Water**

7. If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!  **I love this!**

8. Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.  **Think outside the box!  Giving back to your community is always a healthy alternative!**

9. Bring your own healthy dish to a holiday gathering.  **Be a healthy influence!**

10. Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating.  **You can find TONS of healthy alternative recipes for your favorite holiday dishes.  It just takes a little patience and thinking outside the box!**

According to the National Institutes of Health, holiday eating can result in an extra pound or two every year on top of the weight you have already accumulated throughout the year.  Be proactive, enjoy your family, friends and be merry!!!

“Your health is not about losing weight for the next vacation or social gathering… The key is to be consistent and always being mindful that you only have ONE body and you must treat it with care! Take care of YOU and you will have the strength to take care of others… #justathought” -D. Clark

Breast Cancer Awareness Month…

October is Breast Cancer Awareness Month!  This year alone breast cancer has struck two women in my family and by of the grace of God and monthly self exams, both cases were caught early.

Have you checked your breast?  (Men, you should check your chest.  Yes, men can get breast cancer too!)  Do you know how to do a self examination?

Well, in honor of the women that I love and Breast Cancer Awareness Month, here are 5 Steps of a Breast Exam. 

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Here’s what you should look for:

• Breasts that are their usual size, shape, and color
• Breasts that are evenly shaped without visible distortion or swelling

If you see any of the following changes, bring them to your doctor’s attention:

• Dimpling, puckering, or bulging of the skin
• A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)
• Redness, soreness, rash, or swelling

Breast Self-Exam – Step 1

• Larger Version

Step 2: Now, raise your arms and look for the same changes.

Breast Self-Exam – Steps 2 and 3

• Larger Version

Step 3: While you’re at the mirror, look for any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood).

Step 4: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few finger pads of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter.

Cover the entire breast from top to bottom, side to side — from your collarbone to the top of your abdomen, and from your armpit to your cleavage.

Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. This up-and-down approach seems to work best for most women. Be sure to feel all the tissue from the front to the back of your breasts: for the skin and tissue just beneath, use light pressure; use medium pressure for tissue in the middle of your breasts; use firm pressure for the deep tissue in the back. When you’ve reached the deep tissue, you should be able to feel down to your ribcage.

Breast Self-Exam – Step 4

• Larger Version

Step 5: Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in Step 4.

Breast Self-Exam – Step 5

• Larger Version

Please check out http://www.breastcancer.org for more information on breast exams.

VV

So, you want to work on your mid-section or maybe you want to increase your overall strength. Well…there is power in the plank! The plank is an isometric exercise that requires you to contract your muscles in a stationary position and if done correctly the plank position can aid in strengthening your abdominals, upper and lower-body. The power of the plank is that it aids in improving your posture and assists in correcting improper body alignments.

Now, the plank is not for everyone! This is definitely a position that you have to build up to. There are modifications for this exercise, so find out which variation works for you and build from there! Go Plank and Prosper!!!!

VV

Calorie Conscious Socializing…

                        For the social health-nut in you!

 So, you are watching your weight or you have noticed that you’ve put on a few extra pounds AND… giving up your social life is out of the question!  What’s an outgoing individual to do?  Well, here are a few solutions for the calorie conscious socializing health-nut in you!

The first rule of thumb and words to live by, “Everything in moderation”.

Happy Hour Calorie Conscious Suggestions:

• Snack much?  Nothing satisfies hunger quite like a plate of warm bread, go for a hummus spread instead of butter. Not only will you save calories, but you’ll also be getting the nutrition from the healthy beans.
• Choose hummus instead of butter.
•  Seafood? Make sure you make the right choice. Order a shrimp cocktail (120 calories) or raw oysters (about 10 calories each) with lemon juice instead of any fried or sauteed seafood item on the menu.
•  Need a hearty option? Order sliders instead of a burger and split the order with your friends.  Another satisfying option would be a non-breaded protein and order the sauce on the side; you could save yourself up to 131 calories.
• There is always salad!  Many happy hour menus have a salad option, but beware of salad dressings and the additional toppings.  By ordering a small salad means you can still snack on the foods you want while keeping yourself from overindulging.
• Consider the common pitfall: Mindlessly grazing at the snack bar can be costly. Three handfuls of mixed nuts can silently harbor a whopping 500 calories.

Drinking Calorie Conscious Suggestions:

• Ditch the high-calorie mixers and try using a diet soda!  Ordering a Diet coke and rum will cut the calories to 66 from 209 depending on the pour.  If you are a vodka lover, try Coconut Vodka and Diet Coke!   Also, club soda/tonic water instead of regular soda will save someone who drinks three to four a week, well over 800 calories in a month.

Cardio the following day… Was it really worth it?

1 shot is around 65 calories if not more depending on the pour, so you have to sweat for 7.5 minutes or more to burn it off.
1 glass of red wine (5.1 oz) is 120 calories, so you have to sweat for more than 9.5 minutes to burn it off.
1 frozen daiquiri (8 oz) is 240+ calories, so you have to sweat for 30 minutes to burn it off and this is just  for 1 drink!
1 martini (3.5 oz) is 140 calories, so you have to sweat for 16.5 minutes to burn it off.
1 bottle of beer (12 oz) is 150 calories, so you have to sweat for 17.5 minutes to burn it off.
1 frozen margarita (8 oz) is 371+ calories, so you have to sweat for 40 minutes or more to burn it off.

Socialize and Drink Responsibly!