Tips of The Week

Tips discussed on our weekly shows!

Fitness Gifting Guide!

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Fitness-gifts

Check it out people! Here are a bunch of resources for you to find the best gift to give, OR to create your own list of fabulous fitness loot that you want this year for the holidays!

FitBit Force
A powerful Force for everyday fitness, this sleek wristband is with you all the time. Stay motivated to keep moving with real-time stats right on your wrist. Track steps taken, distance traveled, calories burned, stairs climbed and active minutes throughout the day. At night, track your sleep and wake up silently with a vibrating alarm.

Up by Jawbone
UP helps you understand how you sleep, move and eat so you can make smarter choices. The new app displays movement and sleep details from your UP24 or UP band and delivers insights, celebrates milestones, and challenges you to make each day better. Share accomplishments with friends by teaming up in the UP App.

Nike FuelBand SE
The Nike FuelBand SE is similar to the Up by Jawbone and the FitBit Force.

Heart Rate Monitors
This list at heartratemonitors.com gives a list of best sellers ranging from super expensive to very affordable!

Pedometers
Women’s Health Mag helps you choose the perfect perdometer:
-FitBit One
-New Balance Via Slim 3Axis
-Up by Jawbone
-Nike FuelBand

Some other great ideas:
Gym Memberships
Class Packages
Training Packages

Glamour’s List
Glamour has a list of 26 cool fitness gifts, most of which are well, Glamorous.
-Travel Yoga Mat
-Polar Heart Rate Monitor
-Gym Beauty Organizer
-Touch-Screen Friendly Gloves
-Dance Games/Dance-workouts for video games
-Recycled Fabric Sneakers
-Cycling Hoodie
-Running Skirt
-NonPlastic Water Bottles
-Snack Box Subscription
-Running Toe Socks
-Ski/Snowboard Jacket
-Water Infusion Jug
-Spinning Gift Pack
-Digital Fitness Tracker (fitbit, etc.)
-Bike Survival Kit (seat bag, mini frame pump, water bottle cage, tire lever)
-Workout DVD
-Mat Sling
-Headphones for athletes
-Workout clothes
-Deep tissue massage
-Fitness-anywhere kit
-Barefoot running shoes
-Hiking Backpack

Fitness Magazine’s Lists
Fitness has a gift guide that includes:

Gotta-Have-It Gadgets
Editors Gift Picks
Throwback Gifts
Gifts that Give Back
Fun, Festive Gifts
Gifts for Foodie Friends
Fashionable Fit Holiday Gifts
Picks for the Party Planner
Loot to help you reboot
Sporty Gift Ideas that Pop
Best Stress-Busting Gifts
Indulgent Gift Picks
Best Fit Gifts Under $25
Best Fit Fits for the Lazy Girl
Gifts for the Healthy Chef
Run Happy: Gifts for Runners
Yoga Gift Guide
“Best Gift Ever” Gift Guide

Fitness Stocking Stuffers for Women
FitSugar.com has a really cute list of stocking stuffers for girls who love fitness!

-Under Armour Hair Ties
-Athleta Seamless Headband
-Footgloss Blister Blocker
-Nuun Active Hydration Tablets
-Thorlo Running Socks
-Word Lock gym locker
-Old Navy Flip Flops for the locker room
-Prana Yoga Strap
-Roux Maison Sport Detergent
-Yes to Cucumbers Face Wipes

And we’d like to add Compression socks to this list of stuffers!

 

How to Train for a 5K

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So Michelle and I ran our first 5K last December.  Since we had started to try so many different fitness ventures and were reaching our goals Michelle thought that it would be a cool idea to complete a race!  She found the Jingle Bell Run which benefited the Arthritis Foundation.

So we created a team of friends and started raising money and training. We actually learned quite a bit about Arthritis and how much it affect people of all ages, not just older folks.

We vowed that no longer how long it took us to run the race, we would make sure that we ran it in its entirety and not stop to walk once.  It was an awesome moment when we crossed the finish line!

So there are a lot of reasons you may want to run a 5K.  Here are a few more, courtesy of doctoroz.com:

Wonderful Workout
Running burns a ton of calories, raises your heart rate and relieves stress. Along with that, you’re toning all areas of your body!

Everyman’s Race
A 5K is just 3.1 miles which is not a difficult goal! So even if you’re not the best runner and you want to give running a try, a 5K is a good place to start!

Get Going and Stay Going
Once you train and run your first 5K it helps a lot of people get a stride going with working out on more of a regular basis!

Speed Racer
Due to the race being on the shorter side, most people can keep up their adrenaline and finish in good time! Even if you trained at a slower pace, the excitement of the race itself can improve your time!

Help Others, Help Yourself
This is where all things come together.  A lot of 5K races have you raise money to benefit a foundation of some kind. So find one that you are interested in or have a passion for and this will keep you motivated to train and get you excited for race day!

Follow this link to a very good 5K Training Schedule!

Greatist has this fantastic post on what to do if you want to run a 5K! We couldn’t have said it better than this post!

Here is a summary of that post but be sure to check it out for a plethora of elaborated information!

I Want To…Run a 5K!

GETTING STARTED

Gear up.
Its really important to have the right attire when running.  You might be running in the cold or the extreme heat. Either way, be sure that you’re outfitted correctly for a successful race!

That includes, most importantly, what is on your feet!

Sneakers & What to Wear
When we went out to find the right gear for our first race we went to Paragon Sports in Manhattan.  They had us run on their treadmill in their sneaker section and they took a short video of our feet.  That was then able to let them know via computer software what kind of sneakers we needed based on our form!

Here are two additional links which provide some good information on getting the right gear for your run!

Run Anyone?…Everyone!
Find the Right Running Shoes

Team up.
Staying motivated can be tricky when flying solo. Grab a friend, neighbor, or join a running club for extra encouragement to go the distance.

Sign up.
Warm up. To stave off injury, dynamic stretching is must before every run.

Master the Form
Its true! This will only help your performance and how your body feels!
Check out Perfect Form for more tips!

Cross-train.
This is so true. When we were first training for our 5K last year we were so dedicated to running, running, running that we realized what we were missing to really improve our runs was cross training! Build strong muscles will only help your performance!

GET SET! 
You should give yourself at least 4 weeks to train for your race!

Here is an awesome article from Shape Magazine:
8 Running Apps to Help You Train for Your Next Race!

RACE DAY 

Arrive early.
You might be anxious the day of the race.  Arrive early so you can get yourself situated. Do you have to get yourself a locker to hold your things? Do you have your number pinned to your shirt? Take this time to make sure you’re ready to go!

Pace yourself.
Although you will be excited and once the take off begins you may not realize “oh hey these people run a lot faster than I do!” Remember to pace yourself!

Do you.
Along with the pace yourself, don’t worry about how quickly everyone else is going. Remember what you did during your training and what works best for you!

Finish strong.
If you can push yourself during that last tenth of a mile, go for it!

Cool down.
You are going to want to celebrate but its very important to cool down, stretch and properly take care of your body once you’ve crossed the finish line!

What to Eat

Here are a few great sites which list whats best to eat!

The Best Foods to Eat Before Running a 5K

5K Nutrition

Training for your first 5K: What to Eat

Music

If you didn’t notice already, Michelle and I are very into good workout music! And to get into your groove during your run, the right music can make all the difference!

Check out Greatist’s Running Playlist!

Finally, should you already be a great runner who has trained and trained forever and ever, check out these 18 Fun Ways To Change Up Your Running Routine!

 

How to Have A Healthy Thanksgiving

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So let me sum up our past Thanksgivings in one word: derailment.

That’s right folks. Every single holiday season, Michelle and I try our very best to keep it clean and simple and the plates small, but we certainly have not succeeded in that, until this year.

We are determined to maintain this holiday season, beginning with Thanksgiving!

Whole Foods Catering

This year we are catering Thanksgiving from Whole Foods. Not because everything that comes out of Whole Foods is healthy, but because we don’t have much time to cook an entire dinner and well Whole Foods has good food. Not to mention, we are keeping it gluten free. The family is on board!

And that’s really important.  Its important for your family to at least try and be supportive. We’ll be having regular stuffing for everyone else, but we’ll be making a gluten free stuffing for ourselves.  That also includes the gravy!

If you do decide to just throw caution to the wind, don’t beat yourself up about it. Enjoy yourself and promise yourself you’ll get back on track as soon as things calm down!

Lets start with the Ultimate Illustrated Guide to a Healthy Thanksgiving from Greatist! Click that link to view the cutest illustrated guide to Thanksgiving I’ve ever seen! I’d post it here, but it doesn’t allow me to. So go to that link and come right back!

Tip Number 1. Eat Breakfast

We know, you’re going to eat a ton of food all day long. But its really important to get your metabolism going like ANY other day. Not to mention, if you keep yourself totally starved for the majority of the day you’re going to go HAYWIRE once the food begins rolling out! And then you’ll be rolling yourself out!

So, to just get yourself going, keep it simple, because of course you’ll probably be rushing around either cooking or getting ready go hit someone else’s house, sitting in traffic!

Breakfast: Pumpkin Coffee Nut Shakeology Anyone?

Thanksgiving Shakeology

½ tsp Coconut Extract
½ cup unsweetened canned pumpkin
1 tsp pumpkin pie spice
1 cup cold coffee
1 scoop Chocolate Shakeology

Tip Number 2. Lighten up!

Find yourself some healthy recipes!! Whether you’re hosting or contributing to a Thanksgiving dinner, bring something you know you’re not going to feel guilty about! Check out these websites with healthy Thanksgiving recipes!

PaleOMG

Food Network Healthy Thanksgiving Recipes

32 Thanksgiving Recipes for a Healthier Holiday from Greatist

50 Thanksgiving Leftover Recipes

Tip Number 3. Police Your Portions

One of the tips to survive is to definitely watch your portion sizes!
Greatist put out this awesome guide to give you an idea on how you should judge how you pile your plate!

Thanksgiving Portion Guide from Greatist

Tip Number 4. Slowly Savor 

Okay, I know. Everyone always says “eat slowly” but its the truth! Enjoy what you’re having, slow down and you will be able to realize if you are really full or maybe you do have room for more! But honestly, I am going to try and only have one serving of everything this Thanksgiving! (Because there’s always leftovers and those are my favorite!!)

Tip Number 5. Go Easy on Alcohol

The easiest way to pack on the pounds this holiday season is to drink your way through it. Alcoholic beverages throw everything off.  If you truly want to make smart choices when it comes to holiday drinking, check out these: Healthy Holiday Cocktails

Tip Number 6. Be Realistic – Strive for Maintenance, Not Loss

Like we said earlier, we’re just trying to maintain this season, not lose. The holidays are a time to enjoy everything around you!

Tip Number 7. Focus on Family and Friends

Holidays and celebrating usually means everyone joins around a table to break bread together.  But try not to make that your main focus this year.  Change your focus to your family and friends and enjoying their company.  Hopefully you have a group of people you enjoy spending the holidays with to make this easy!

Tip Number 8. Fit it all on one plate

And that doesn’t mean to grab the largest plate in the china cabinet! You can do this. Everything on one plate. No overflow onto that side plate you use for bread or salad or whatever your tradition is for the small side plate. One dinner plate. The end.

Tip Number 9. Make Some Substitutions

Eat white meat only, shave 190 cals
Make your own cranberries, save 120 cals
Cut the marshmallow on the sweet potatoes, cut 100 calories
Skip the green bean casserole, cut 110 cals
Pumpkin over Pecan, cut 160 calls
Grand Total Savings: 650 Calories

Tip Number 10. Get Active

This is one of the smartest things you can do this Thanksgiving! Get active with your family and friends! Hopefully we’ll have nice weather and you can get outside between dinner and dessert, or even in the morning before you head to your festivities!

We have heard lots of friends and family are heading out to run/walk 5k Turkey Trots in our area! Check out these races in your area too!

Race 360 Turkey Trots

Running in the USA Turkey Trots in New York

And for those of you who are gluten free, vegan or vegetarians and those with nut allergies, here is your guide on How To Enjoy Thanksgiving on Any Diet from Greatist!

Need more advice on how to keep your Thanksgiving plate between 600 & 800 calories? Check out this great article from Self Magazing by Sara Angle: Build a Low Cal Holiday Feast

 

*Some of the above information and guidance was provided by WebMD and ACE Fitness

Scott’s Knowledge and Tips from Custom Fit Meals

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Episode 18 - 11/12/13 - With Scott Dean

Scott discussed a number of topics with us and we did our best to transcribe all of his really important information right here on the blog!

Food Quality

Scott began to participate in natural bodybuilding.  Natural meaning, drug free, no supplements, no enhancers. This is where the importance of nutrition and the impact it had on his body became a focus.

Moderation is the key to life. There’s an educational aspect as a company, Custom Fit Meals, is trying to do.  Its important that people know what they’re putting into their body, its a single influence on, not just how you look, but how you feel.

95 – 97% of diets fail within a year. The main reason is because people are focusing on the wrong thing.  A lot of attention gets placed on calories and while calories are important (calories in vs. calories out) they’re being focused on more at the expense of quality.

If you take a step back and think of it from a logical perspective, it makes sense.  Whether its prepackaged frozen foods or lower calorie foods they are nutrient void or we’re getting smaller amounts of processed stuff.  Your body isn’t getting the nutrients it needs to thrive that it would get from wholesome food sources and you’re starving and this is not sustainable.

The human body is designed to eat in a certain way. Take a cow. A cow is meant to live out in the wild, pasture, eating grass, same with chickens. Not in a closed, high stressful environment that make a hormonal impact on the animals themselves. They’re being fed an unnatural diet of grains and it doesn’t promote internal health in the animal and its a chain reaction when it gets to us.

Our world revolves around convenience and things we still consider to be healthy, restaurant salads for example, the sources are not fresh and natural. We still do not know whats going into our bodies.

The foundation is always food quality.  A lot of things will take care of itself. Your body auto-regulates.  Auto-regulation is when you’re giving your body the nutrient dense foods that you need you’re not as prone to binge eat or “mindless eating”

It takes time. It takes at least 21 days to change a habit.  If you’re serious about change, you didn’t get to where you are overnight so you can’t expect it to change overnight. You have to give yourself a fighting chance to begin with! A 30 day challenge is a great way to test this! This might be a great time to start the Paleo diet, because it ingrains some important habits that you need for long term sustainability.

Once you start eating high quality foods (organic, cage free, grass-fed, grain free), your body starts to change.  It takes time, but suddenly it becomes a lifestyle for you. You will go and eat those lesser quality foods, notice a big difference in how you feel and not even have the desire to want to eat them in the first place.

Nutrient Timing:

When do you want to eat a meal that consists of lean proteins, vegetables and healthy fats vs. lean proteins, veggies and complex carbs?  Figuring this out allowed Scott to go from 16%/17% body fat to 5%/6% body fat.

To simplify it, he recommends:

Non workout meals should include all three of the following:
Healthy lean protein
Veggie
Healthy fat (avocado, olive oil, etc.)

Post workout meals should include all three of the following:
Healthy lean protein
Veggie
Healthy carbs (root vegetables, sweet potato, squash, etc.)

 

There are three major macro-nutrients the body needs:

Fat, Carbohydrates and Proteins
All three are very important. Scott doesn’t believe in going low fat or low carb for a long period of time.

Fats
Mono-unsaturated
Poly-unsaturated
Omega-3′s: Fish, avocados, grass fed beef, nuts
Saturated aren’t bad but you want to limit them.
Trans Fats are no good for us.

Carbohydrates
Simple and Complex
Simple: Fruit – recommended around working out
Complex: Starchy carbs – root vegetables, butternut squash, parsnips, sweet potato, brown rice, white rice and regular potatoes are good after a workout

Proteins consist of amino acids which are essential to helping maintain lean muscle mass.

Macro-nutrients and their hormonal effects on humans
Our bodies break the macro-nutrient source down to glucose or blood sugar.  Its the basic energy currency for our body. The types that you eat dictate the hormonal response.  How quickly your body can break down a carb vs protein.

Out of the 3 macro nutrients, carbohydrates are the body’s preferred source of energy.  Its not that carbs are the best for us to eat, its that they are the simplest for our bodies to breakdown and liberate the stored chemical energy in which it can use for fuel and function. Our bodies take the path of least resistance and when the carbs are available the body will default to burning the carbs.

Its also our bodies fuel source during exercise.  They are the most efficient fuel source to perform at an optimal level. Fats and proteins aren’t as efficient. During the day when you’re doing lower intensity things, such as sitting or taking a leisure walk, you’re using more fat dependent, oxidative system.  Basically how quickly our bodies break down these food sources down dictates how much of an effect they have in terms of blood sugar; how quickly the blood sugar increases and how much blood sugar increases.

As blood sugar circulates through our body we need certain amounts of it because its the only source of energy our brains can function from. In higher doses it comes toxic to the body.  So our body releases insulin through the beta cell and the pancreas. The insulin is like the car that takes the kid from house to school. It takes the blood sugar into the liver and muscles cells where it can be used as fuel for energy which is natural and good but overtime if you’re eating a diet that is over processed, high carb based (which carbs tend to elevate the blood sugar levels more than fats and proteins) then you’re on more of a rollercoaster. There’s an up and down effect.

For Example:  You have a breakfast of carbs, you get a surge of energy and then quickly you crash and you get moody, hungry because our blood sugar drops very significantly.

The Glycemic Index is a way we rate carbs based on the impact they have on blood sugar levels.  The more significant the impact, the higher on the index they are.

Keep carbs to fruits, berries, apples.  High glycemic fruits are more tropical fruits.

Scott typically avoids breads whenever possible. The timing, as discussed above, is the most important when eating starchy foods  The carb is stored in the liver and muscle cells. The liver stores 60 – 80 grams of carb, the muscles store 300 – 600 grams so anything that you eat beyond that saturation point what happens is it gets stored as fat.  If you’re eating a high carb based diet and not working out the initial effect is that you will gain weight.  The long term consequence is chronic diseases.

While you’re eating highly processed, carb based and your body has to produce that insulin all the time, the beta cell that releases it can burn out and you can become insulin resistant.

So earn your carbs.  When you workout, the carb is the preferred fuel source and our bodies will use that as fuel for activity so you’re depleting those stores.  If you eat some good carbs afterwards you’re replenishing to set yourself up for your nextperformance/activity.  Its not spilling over into body fat.

Importance of Exercise and Types of Metabolism

Overtime, if you’ve dieted and restricted calories your metabolism is not active and you have hormonal imbalances. What Scott calls metabolic inflexibility. Your body becomes less proficient to switching back and forth from using carbs to using fats and vice versa. It becomes a viscous cycle and you have to take a step back and heal your gut.  What typically happens is people try to further increase exercise to burn more calories which puts more of a stress on their body, restrict calorie intake, and so your body says wait a minute, we need to hold on to what we have and its a double whammy.  Stress, no nourishment, your body holds on and your body can’t tap into the stored fat and use it efficiently.

When we’re doing lower intensity movements and exercises our bodies shift to the fat metabolism, burning fat and when carb sources are depleted or low the fat is the second fuel source your body goes to.

When you’re doing sets at the gym, during the workout your body is in glycolysis (burning carbs). When your resting between sets, the body shifts to the fat energy system. Those that don’t have healthy metabolisms, still through exercise are able to shift, maybe not that effectively, but it happens.  Exercise can help you get your metabolism back on track! Which is why exercise is SO important!

Resistance training is really important for a number of reasons.  It is the most immediate way you can help to increase lean muscle mass. In doing that you can increase your resting metabolic rate, you’re body is more efficient, your body is in After Burn Effect – after you do resistance training while you’re using carbs during activity, 24 – 48 hours after you workout your metabolism is elevated and primarily utilizing fats as its fuel system.

Start with something you enjoy! Find what works for you! Because its a lifestyle, it has to work for you and what you love to do.

How to sustain:

Scott says: Your body is a bank. Its transnational deposits when you eat healthy, quality foods, you’re making positive deposits.  When you’re crashing calories, eating processed foods, you’re taking withdrawals. When you take all these withdrawals your bank account is in the negative.  In the beginning make a lot of positive deposits to get our body in the best position it can be in.

Eat well, stay active, feel great.  Our bodies are meant to move. Find something you love to do and you will succeed!

In terms of food, Custom Fit has a saying: If it ran on the land, swam in the sea, flew in the air, grew on a tree, eat it. Its good for you.

If it came out of box, man made highly processed proceed with caution.

You will look at food differently if you make eating healthy a lifestyle and not a diet.  Its a way of nourishment for your body, fuel, not based around whats most pleasing to the taste buds.  You eat for about 5 to 10 minutes, what matters is how it makes you feel the next 4 hours from that point. How do you feel after?

Its focusing on progress not perfection.  A lot of people get paralyzed and its overwhelming. So people don’t do anything.  Instead, just taking one step at a time.

Custom Fit Meals

Custom Fit Meals is more than just a meal service. Custom Fit Meals was started with heartbeat and foundation of helping people. They want to make quality nutrition more accessible, more affordable

Once you’ve signed up you can contact them about making a more comprehensive nutrition plan for your goals!

Check out the entire podcast on our Show Page!

Tips on Scale Struggle, Plateau and Food Alternatives!

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Here are some tips to help you get past some of the obstacles we spoke about in this week’s theme of Health & Fitness Fallacies!

THE SCALE

-Don’t give up on a routine just because the scale isn’t moving.
-Check out the mirror & your clothes!
-Take before and after photos.
-Challenge yourself at the gym instead, reach for your personal best.

PLATEAU
- How to Get Over a Plateau from Fitness Magazine Boost

1. Turn up the Burn! Meaning increase your speed to boost your heart rate! High Intensity Interval Training (HIIT) is a great way to do this.  Getting your heart rate up during one of these workouts will results in calories burning for a longer time after you’ve stopped working out for the day!
2. Tune-In! Get some great music going on your playlist! This is why we have the Hit List every week because we know how important it is to keep yourself motivated during your workouts!

- Eat the Correct Number of Calories – Health Magazine
1. Find your BMR! 
2. Multiply that number by your Activity Level
- Sedentary is 1.2
- Lightly Active is 1.375 (exercise 1 to 3 days per week)
- Moderately Active is 1.55 (exercise 3 to 5 days per week)
- Very Active is 1.725 (exercise 6 to 7 days per week)
- Extremely Active is 1.9 (difficult exercise plus a physical career)

3. Subtract 500 from this number to start obtaining weight loss!

FOODS

So about that list of foods we posted that aren’t as good for you as we thought…well below are some alternatives/suggestions for them!

Alternative sweeteners:
Raw Honey, maple syrup, dates, stevia, yacon, coconut sugar, molasses

Soy and tofu:
If you’re vegan go for lentils, beans, chickpeas, quinoa, spirulina, leafy greens.

Fish:
Be sure its wild

Fruit Juice:
Drink Vegetable Juice or fruit smoothies, but know your ingredients!

Cooking with Olive Oil:
Alternatives to cooking on high heat with oil: Coconut, grapeseed, safflower

Dairy:
-Eat cheese made from nuts (cashews, brazil nut cheese)
-Have milk from almonds, coconuts, coats, hemp or rice.

Soda:
-Just drink water!

PCOS and Diabetes

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Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that Michelle lives with that relates to insulin resistance.  It mimics diabetes and sometimes the two can go hand-in-hand.  In fact, the medication Michelle takes to keep her PCOS under control is metformin which is a medication prescribed to diabetics.

Just like prediabetes, diet and exercise which results in weightloss can help with treatment and cure of PCOS.

To learn more about PCOS check out this post from Diabetes Life.

The Diabetes Episode

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Jeannine and FourC

So this week’s episode was all about Diabetes with a focus on Type 2.  We had Nutritionist, Jeannine Andre-Burns on the show with us who answered some really important questions about this disease.  Those questions are listed at the very bottom of this post and you can check out the entire taped show with Jeannine in our Show section of the site!

Through the many, many years that I, Lisa, was overweight it always crossed my mind if I had prediabetes. Learning about Diabetes for this episode really opened my eyes to the danger I was in while I was overweight.

Diabetes is a disease that develops when the body doesn’t create enough insulin, or doesn’t effectively produce insulin, in order to process sugar.  When the sugar (glucose) cannot be processed, your body stores it as fat.  When your body gets to a point where it is overloaded with glucose it begins to build up in the blood instead of being absorbed by cells in the body and results in high blood glucose levels.

Prediabetes is when your blood glucose levels are high, but not high enough to be diagnosed with Diabetes.  This means you are at risk for developing Type 2 Diabetes, heart disease and stroke.  With weight loss and physical activity you can lower your blood glucose levels and no longer be a risk.

Symptoms of diabetes can include increase urination, thirst, unexplained weight loss, fatigue, blurred vision, increased hunger and sores that do not heal.

The only way to prevent Diabetes is to change your diet and to make exercise part of your lifestyle.  Watching your sugar intake, being smart about eating low glycemic fruits and vegetables and having balanced meals with lean proteins and good fats can aid in prevention.

*Resource for information by National Diabetes Information Clearinghouse (NDIC)

Here are some tips and resources for prevention, symptoms/detection, and support.

Foods That Help Fight Diabetes - Add these foods to your shopping list to help fight diabetes!

Take the Diabetes Risk Test at Diabetes.org!  A score of 4 or less indicates that you’re at a lower risk for having prediabetes or diabetes.

If you’ve been diagnosed with Diabetes its important that you have support around you.  Whether it be more information for your family on how to handle your new lifestyle or getting in touch with others with Diabetes, check out Diabetes.org for more.

Here are just some of the questions we asked Jeannine during the show:

1.  How often to you see diabetic clients?

2.  Have you personally seen a client’s weight problems lead to diabetes?

3.  Do you have client’s that you have seen get their diabetes under control with diet and exercise?

4.  What type of meal plan do you recommend for a diabetic client?

5.  What foods are typically off limits?

6.  Which foods are not restricted?

7.  What is the typical age you have seen clients affected with diabetes?

8.  What other diseases have you helped clients fight with healthy eating?

9.  What does a typical nutritionist visit look like?

10.  What is one of your biggest client success stories?

Interview with Tea Green, Paleo Baker

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If you’d like a sneak peak into the podcast for Tea’s show we discussed the questions below. Tea went into some great detail about her life as a CrossFitter and now as a Paleo baker! She inspired us – hopefully she will inspire you too!photo

1. When did your fitness lifestyle begin?

2. When did you begin CrossFit and Paleo?

3. Do you follow the Paleo lifestyle to the fullest or do you just follow it as an eating plan?

4. How do you feel about Paleo becoming a buzz word lately?

5. What were your first resources to following the Paleo Diet? Recipes, etc.?

6. Do you use resources like Kettlebell Kitchen or Custom Fit Meals to help you take the work out of food preparation?

7. Do you do a lot of food prep in advance for the week?

8. Have you ever struggled sticking to eating Paleo?

9. How do you handle cravings?

10. How do you feel about CrossFit becoming more popular in terms of branching out to those who have no background in Olympic lifting?

11. What about CrossFit got you hooked?

12. What is a typical week look like for you, fitness wise?

13. How do you juggle training and everyday life?

14. Have you ever experienced major injury due to fitness?

15. Do you compete in CrossFit games? If so, can you tell us what it’s like to prepare for an event like that?

16. Do you have a fitness defining moment?

17. What advice can you give someone who is afraid to try something new, fitness or food wise?

18. Tell us more about the name of your cookie business.

19. We LOVE Tea-Rex Paleo Cookies, what kind of response have you received from others?

20. Have you always enjoyed baking?

21. What inspired you to start baking?

22. What other baked goods besides cookies have you had success with?

23. Where did you learn to bake Paleo and how to swap out your “typical” cookie ingredients for those that make these cookies gluten, dairy, wheat and soy free.

24. How can people place an order for these amazing cookies?

25. We’ve seen that you will set up your cookie stand at events. Do you have any upcoming events you can share with our viewers so they can come down and pick some up?

For more info, check out Episode 15 – Tea-Rex Paleo Cookies on YouTube!

Tips for Celebrating in a Healthy Way!

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Celebration Episode
Who doesn’t love celebrating? We know you do!

Who doesn’t love blowing your entire diet celebrating? We know you do too!

So here are some tips this week on how to celebrate without throwing all caution to the wind!

We recommend eating before you go. Do not arrive starving. We’ve done this before and it truly works. We know, you want to enjoy whats going to be at the party but arriving hungry can cause some people to go buck wild and then what!?

When you arrive start off with a seltzer or glass of water with lemon. Wait at least 30 minutes before you eat so you can get more comfortable with the party. Make sure you look over the food choices before diving in!

Wear snug clothes. Show off that great figure of yours! And this also may deter you from overeating due to that lack of elastic waist band!!

Chew gum. This is a favorite of Michelle’s. Once you pop a fresh stick of gum in your mouth you’re going to think twice before eating anything right away, especially if you’re conversing and mingling with guests!

Be selective. Listen, you don’t need to put chicken parmigiana on your plate if this is something you can get ANY DAY. Make your choices wisely. Choose things that are not always available to you or choose things that you know are healthy but a tasty treat!

In the same respect, it could be a good idea to take just two items at a time from a buffet. Go back as many times as you like but only choose 2 each time.

Do not skip meals!! This helps nothing!! Just make sure you have a good day eating and enjoy yourself at your event/party/celebration.

And lets not forget the reason you’re at this party in the first place. Spend time with the people that are there. Focus on the quality time you have together, the reason you’re getting together and try to keep your focus off the enormous buffet of food that might be in the next room. :D

You can read more from experts on this topic by taking a look at this awesome website where were got a few of these suggestions!

Food Choices

Appetizers

Listen, this is not Lisa’s first choice but sometimes you may want to skip the appetizers all together. But if you’re lucky you might just encounter some of these great choices at your next event and not feel so bad about indulging!

Fitness Magazine – 10 Healthiest Party Foods
1. Bruschetta
2. Smoked Salmon on Toasts
3. Salsa
4. Guacamole
5. Shrimp Cocktail
6. Veggies and dip
7. Chicken kabobs
8. Sushi
9. Fruit and cheese
10. Mixed nuts

Let’s be honest, we all know the right choice to make. Have that will power to choose wisely. Allow yourself to indulge in moderation and make it count!
Beverage Choices

Alcoholic beverages are packed with calories no matter how healthy you try to make them. Alternate each one with a non-alcoholic beverage.
Beer
Beer actually has some benefits! Moderate consumption shown to protect against heart disease and lower risk of hypertension.

Beer has antioxidants created from phenols of which ales have the highest concentration!

Here are 10 Healthier Beers from Greatist!

1. Yuengling Light Lager
2. New Planet 3R Raspberry Ale *gluten free*
3. Abita Purple Haze – berries
4. Left Hand Good Juju – ginger
5. Guinness Draught
6. Sam Adam’s Light Lager
7. New Belgium Blue Paddle
8. Full Sail Session Lager
9. Butte Creek Organic India Pale Ale *organic*
10. Sierra Nevada Pale Ale

Wine
If wine is your thing each one has a different caloric value. This is a really cool chart which you can use as a reference to find out which wine has the best bang for your calorie buck!

wine-nutrition-facts-calorie-chart1
 Wine Calorie Chart courtesy of Wine Folly!

There are plenty of other other Ways to celebrate that do not involve food!
We suggest treating yourself to a massage or maybe there’s a fitness adventure you’ve always wanted to do like zip lining or maybe a hike!

Check out this list of other amazing things you could do to celebrate a weight loss goal!

Pinktober – Breast Cancer Prevention Tips!

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So here are some tips on how to prevent breast cancer courtesy of BrightPink.org!

-Fatty tissue creates extra estrogen.  High levels of estrogen have been linked to risk of breast, endometrial, and some other cancers. But if you maintain a healthy weight you can reduce your risk!

-Limit your alcohol intake will also help. Studies have shown a link between alcohol and cancer, including breast cancer. Keep it to one drink a day!

-If you’re a non-smoker this helps your chances when it comes to breast and ovarian cancer.  Recent research shows a link between smoking and these two types of cancer!

-Regular exercise for 30 minutes or more on most days can reduce your risk of developing breast cancer.

-Limit your fat intake.  According to BrightPink.org “Research shows a modest decrease in invasive breast cancer for women with a low-fat diet. In addition, studies show that following a low-fat diet for at least four years is linked to a lower risk of ovarian cancer. Continue to fill your plate with more fruits and veggies and less red meat in an effort to reduce your cancer risk, and download our Cancer-Fighting Foods Shopping List for more healthy meal ideas.”

Foods for Breast Cancer Prevention
1. Broccoli – raw or briefly steamed or stir-fry
2. Salmon (or take Fish-Oil!) reduces inflammation, try to fit in 8 ounces a week!
3. Olive Oil – antioxidants and oleic acid quelled growth of malignant cells.
4. Parsley – boosts resistance to developing cancerous tumors.
5. Plums and Peaches – antioxidants
6. Beans – up your fiber! Every 10 grams of fiber decreased woman’s breast cancer risk by 7%
7. Walnuts – anti-inflammatory properties omega-3 fats (careful of calories tho!)

What you can do to support the fight!
- Woodbury Common Premium Outlets 10/20 Making Strides Walk
- There are a number of Breast Cancer walks happening on October 20th! Take to www.makingstrideswalk.org to help you find the walk nearest you!

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