Wednesday, January 28, 2009

Next Blog will focus on one of the workout modes from the previous post. Any preferences?


Ok, so it's cold and I find it hard to go out and walk. I know I should be more motivated to go out but I'm just not. So how do we exercise to keep up a good mood and health? All we need is one or more of the following:

  • Exercise ball
  • Exercise bands
  • Jump rope
  • T.V. (cable w/ demand or fit tv)
  • DVD player
  • dumbbell weights (3-5 lb for beginner) 8-12 lb for intermediate

You can workout just every part of your body with an exercise ball. The ball comes with an instructional pamphlet that will show you what exercises you can do or if you want videos you can look online. has many instructional videos.

Exercise bands also work out pretty much all parts of your body. Same thing, they come with instructions.

A jump rope is a cheap easy way to do cardio! I guess if you live in an apartment of have very limited space it might be a bit of a challenge but I say where there's a will there's a way. Just move that furniture over!

I have Comcast cable and they have great programs on Demand and on Fit Tv that you can turn on pretty much anytime and get some sort of exercise class right in your own living room. I plan on doing yoga tonight!

Use your dvd player. has great exercise dvd's. You can actually watch some of the video before you purchase it. I have a friend who loves the "Firm" dvd's. My next purchase will be the kettlebell dvd. Kettlebells are also a fantastic exercise.

Dumbells are a traditional way to strength train, build new bone and muscle and build up your immune system. They can be purchased in any sporting goods store. I found some at "Play it again sports". This is a used sporting goods store. Good stuff cheap!

And last but not least is the old fashion hoola hoop! Yeah it works great on your abs and beats boring crunches.

With all of these options there really is no excuse not to exercise even when you have little money and little time.

Just put on your workout clothes and remind yourself how much better your going to feel when you finish your workout and get moving! And believe me you will not regret it.

Let me know if you need anything!

Monday, January 12, 2009


It's staying light later! Yay! This excites me! At 4:45 p.m. today it was still light out and it was like someone gave me a gift. I hate the winter. It makes me want to curl up and hibernate and make (and eat) cookies. Not good! I have gone as far as setting my bedroom lamp on a timer so it goes off when I wake up so it seems like the sun just came up. Even though it won't be up for another hour and a half!
So, I have self-diagnosed myself with SAD. I've decided that the next investment I make won't be in the stock market, it will be in buying a light box. They sell ones that sit on your end table or desk and they simulate daylight. Well worth the $80-90. It beats the price of flying to sunny Florida.

The actual symptoms of SAD are:

  • Depression
  • Hopelessness
  • Anxiety
  • Loss of energy
  • Social withdrawal
  • Oversleeping
  • Loss of interest in activities you once enjoyed
  • Appetite changes, especially a craving for foods in carbohydrates, i.e. cookies
  • Weight gain (from the cookies)
  • Difficulty concentrating and processing information

Causes can be:

  • An increase in melatonin, a sleep related hormone that has been related to depression.
  • A decrease in serotonin, a natural brain chemical, which is caused by a decrease in sunlight.
  • A disruption in your circadian rhythm which is a physiological process that helps regulate the body's internal clock.

Risk factors:

  • Northern locations
  • Family history (potential genetic component)

If you have severe symptoms please see a physician. Light therapy, medications, and psychotherapy are possible treatments. But remember that spring is JUST AROUND THE CORNER. I know because it's lighter later and they're starting to sell the gardening products in the stores!!!!! :) When you think that March is only a month and a half away it doesn't sound so bad. I'm starting to plan my garden and this is better therapy than any drug can offer!! Get out in the sun for 15 minutes and get your vitamin D. Have a great day!

Adapted from, retrieved January 12, 2009

Saturday, January 10, 2009

Eating Together As A Family Creates Better Eating Habits Later In Life
ScienceDaily (Sep. 4, 2007) — Eating together as a family during adolescence is associated with lasting positive effects on dietary quality in young adulthood, according to researchers at the University of Minnesota.

These are fun workout clothes!!!! I like to "dress up" kind of to work out. It makes it special and it's motivating. Check these out!

Wednesday, January 7, 2009


Shown here is a Chai Latte Protein weight loss shake from
Use my consultant ID #17229013 to register and shop.

Tuesday, January 6, 2009

Got 10 Minutes? And $19.00? Beats the price of a gym membership and you can be indoors!

I know how hard it is to exercise, especially in the cold weather! BRRRRRR! I also know Gym memberships can be expensive and gyms are hard to get to when you have a family. BUT it is so important for us women to exercise and eat right. I sincerely want to help! Here are two tools that can help you get started with an exercise habit. Let me know how else I can help!

Monday, January 5, 2009


Sleeping less than 7-8 hours a night caused subjects to be more likelier to gain 11 pounds over six years. What causes this? Less sleep decreases the appetite-suppressing hormone leptin and increases the appetite-stimulating hormone ghrelin. Also, being tired makes you move around less, therefore, burning less calories.

Source: University of Phoenix Library, Greenfield, P. (Sept 2008). Getting too much or too little sleep may widen your waist.(Brief article). . Womens Health, 5, 7. p.026. Retrieved January 05, 2009

Sunday, January 4, 2009

My plan for tomorrow:

I'm making my oatmeal for tomorrow morning tonight as I write this.
making breakfast the night before saves time in the morning.

I'm making my lunch and snacks tonight for tomorrow. Same reason as above. Also, if I plan ahead I tend not to eat quick, non-nutritious, not good for my figure food.

Walk the dog tomorrow.

Eat no snacks the patients bring in, but if I do it will be a bite and then toss.

Workout my biceps and abs tomorrow.

What's your plan?

Friday, January 2, 2009

Let me know what exercise you love and which one you hate the most.

Now as far as an exercise that I hate? Well, I don't love crunches...hate is such a strong word. I think you can do more for your abs with other exercises. Such as Sun and Moons with an exercise ball, Leg lifts on a captains chair, even using a hoop which I actually do!). My kids think it's funny but it actually does a great job working your abs!!!!!!!


"It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, if he wins, knows the triumph of high achievement; and who, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory or defeat."
Theodore Roosevelt

Thursday, January 1, 2009

What is your favorite exercise?

Mine is the Pushup. I love pushups because they take care or so many muscles at once. Triceps, Biceps, shoulders, back and chest. Also, if you do them with an exercise ball under your shins you can also cover core muscles. Don't be discouraged if you can't do many. Stay persistant!!!! YOU WILL BE ABLE TO DO MORE AS YOU PROGRESS! NEVER GIVE UP!

What should I eat today?

Happy New Year! I've had a couple of days off and how I love days off!

My mornings are busy. I have to be out of the house by 6:45 a.m. for work so I like easy but good breakfasts. I've recently discovered Greek yogurt and love it! It's like eating dessert. I've never really "loved" yogurt but eat it anyways because I know it's good for me. Greek yogurt is sooo delicious, even the plain one. Try this recipe for breakfast. (all meals below are under 400 calories)


1/4 cup of dry oats
14 cup of raspberries
7 walnuts
1 cup 0% Greek Yogurt

Add oats, raspberries and walnuts to yogurt.

1 Cup Apple slices
1 1/2 tbsp cruncy peanut butter
(198 calories)


1 whole wheat wrap
1 tbsp salsa
2 oz (3 1/2 slices) turkey breast
1 oz reduced fat (5 g of fat or less) jalapeno cheese
1/4 cubed avocado

On the wrap, evenly spread salsa in the middle. Place turkdy breast and cheese on top. Top with avocado and fold.

1 cup raspberries
12 oz. unsweetened iced tea and lemon

12 oz. skim milk w/ 3 tbsp light chocolate syrup (200 calories)


2 5 oz. raw chicken breasts
1 tbsp honey
1 tbsp balsamic vinegar
1 chopped shallot
2 minced garlic cloves
1/2 tsp dried basil or 4 torn leaves
1/4 tsp pepper

Preheat oven to 375 degrees. Place chicken in a foil-lined baking pan. In a liquid measuring cup add honey. vinegar. shallot, garlic, basil and pepper. Pour mixture onto chicken.


2 small sweet potatoes cut into rounds
2 tsp extra virgin olive oil
1/4 tsp black pepper
1/4 tsp cayenne pepper
Dash kosher salt

Put all ingredients in a sealable plastic baggie. Shake until evenly mixed. Empty around chicken. Bake for 30-35 minutes. (Can freeze chicken and potatoes to re-heat another week).

Sauteed Mushrooms
1/2 cup sauteed mushrooms
Saute in 1 tbsp olive oil and 1 tsp minced garlic.

Steamed Garlic Bok Choy
2 minced garlic cloves
1 head bok choy

In a large pot with 1 tbsp water on medium heat, add garlic. Chop off base of bok choy. Wash and tear bok choy and add to water. Place lid on and steam for 8 minutes.

I realize these recipes aren't enough for a family. At the very least it gives you an idea of what you can eat and how many calories are in meals made like this. I find sometimes that I either under or over estimate how many calories are in foods and meals.

Source: Oxygen Magazine, August 2008