BURN BABY BURN-Interval Training

Do you ever get bored while working out? I sure do! My cure for the cardio blues is busting out some intervals on the treadmill or elliptical trainer! Watching the clock makes me forget about what I am doing, PLUS it is quick and effective!

Here is a great treadmill workout that is sure to burn some of those extra holiday calories!

25-30 minutes

5 min walk at brisk pace ( 3.0-4.0 mph- adjust to your level and add an incline if you choose)

        INTERVALS  (repeat 7-8 times)

• 90 seconds jogging (4-6 mph- adjust accordingly)


• 30 seconds sprint (7-9 mph- adjust accordingly)

 5 minute cool-down walk (3.0-4.0 mph. add a small incline if you choose)

Not a runner?? Any pace will work! Start where you feel comfortable! It might even take a couple of times to find the perfect settings for yourself! You can also do similar intervals on an elliptical trainer. As long as your are bringing your heart rate up and down you are doing your job.

REMEMBER no matter what you are doing, you are still moving faster than the person sitting on the couch! 

How to Prevent Overeating at Thanksgiving

Overeating is typical during the holidays or for that matter any holiday or large get together.

Here are some things you can do to help prevent overeating. 

1- Don't skip meals. By skipping meals you are slowing down your bodies metabolism. When you finally do eat your body will more likely hold on to all those calories vs burn them effectively.

2- Get good rest. Sleep affects your hunger levels. Make sure you are well rested. 7-8 hours is the recommendation.

3- Focus on your protein and vegetables. Protein and fiber help keep you full. Give yourself a healthful portion of each. Start with your protein and vegetables and then move to the more "empty" calorie foods.

4- Portion control. Fill your plate to the inside rim instead of the outside rim. Think about it before you get up for seconds.  Remember you can always have leftovers. Some good leftover turkey ideas include: Turkey enchiladas, turkey noodle soup, & turkey sandwiches!

5- Watch the liquid calories. It is easy to add on the extra calories through our liquids (alcohol, juice, cider) and at about 100-150 calories per 4-8oz serving you can imagine how quickly these calories add up.

6- Stay out of the kitchen. When you are doing your socializing try to avoid being in the kitchen. This will help eliminate snacking before or after you meal. Little bites may not seem like much, but they do add up!

7- Move more. Make is tradition to play an active game or go for a walk after your meal. By moving you are helping burn some of those extra calories you consumed.

BLESSINGS ON YOUR THANKSGIVING!!!

What Is on Your Plate? How to Put Together a Well-balanced Meal.

The Idaho Plate Method not only helps with weight loss but help control Diabetes!

NOVEMBER is Diabetes Awareness Month

For more information go to www.stopdiabetes.com

What is on your plate?

http://www.extension.uidaho.edu/diabetesplate/index.html

This is a great visual of how we should put our plates together! This will not only help you lose weight but also help control blood sugars if you are diabetic. 

Food Group	Sample Dinner
Vegetables	1 cup of cooked Italian vegetables
Starch	Corn-on-the-cob
Protein	3 ounces of salmon
Fruit	1/2 cup of watermelon
Dairy	1 cup of milk

For more ideas check out the website 
http://www.extension.uidaho.edu/diabetesplate/index.html 

Picking Quality Foods

 (Quick tips to use while reading food labels)

Because not all food are created equal here are some tips to help you pick quality foods that will not only feed your hunger but help keep you full so that you are not over eating later on in the day. 

Practice these two tips when buying any packaged food

1- Look at label & if the food doesn't contain fiber or protein put it back! Fiber and protein help regulated your blood sugar and keep you full. 

2-  Look at a label for the carbohydrate to protein ratio. We need carbs for body function, but it is important that we link carbs with protein at our meals and snacks. When looking at the carbohydrate grams on a label make sure there are no more than 2 grams of carbohydrate for every 1 gram of protein. ( i.e. = If a protein bar has 30 grams of carbohydrate it should have at least 15 grams of protein).  This ratio of 2 carb grams to 1 protein gram will again help regulate your blood sugars and help keep you full. 

**** NOTE that if you are an athlete competing you may need more carbs to help keep your energy levels high for your event. 

What do I do if there is not enough protein in the food I am choosing?? 

Think of a protein that you can add to this item. 

For example: Whole Wheat crackers ( top them with low fat cheese, or lean lunch meat)

                    Apple slices ( top with 1 Tbsp of peanut or other nut butter) 

HAPPY SHOPPING! 
Also, if you are going out to eat at a chain restaurant the nutrition facts are typically online. Look up your favorite meals and see if they fall under these two rules for stabilizing blood sugars and keeping you full.

10 Reasons To Exercise...Beyond Weight Loss

Being engaged in physical activity is an important part of your health and longevity. Many of you have family and friends that depend on you! Do not only yourself but them a favor by taking  a little time each day to help improve your risk of disease! Although the list could go on forever, below are 10 reasons to exercise!

1. Increased energy levels
2. Decreased bloop pressure
3. Decreased risk of chronic disease such as diabetes, cancer, and dementia
4. Increased immune function
5. Decreased body fat
6. Develops strong bones
7. Improves sleep
8. Decreases risk of arthritis
9. Reduces anxiety
10. It's FUN!

Here are some exercise ideas to help you get active:

Take a fitness class through your local gym or Parks and Rec Dept

Enjoy the outdoors - walking, hiking, biking

Wii - Just Dance or other active video game

In home fitness DVDs

Walk the mall or other large stores

*** Find a friend or family member to help keep you accountable! Remember consistency is key! 

I cannot stress the importance of living an active lifestyle. Many people are not proactive and just think they will deal with issues as they arise. Exercise and healthful eating are the 2 things that you can do to prevent many chronic diseases. STAND UP for your health and get moving! 

Start Your Day Off Right! Eat Breakfast!

I continually run into people that struggle with eating breakfast! It is interesting that these same people also struggle with their weight!

Do yourself a favor and start you day off right and your body off right with a little breakfast in the AM!

Aim for 20-30 grams of protein to help keep you full as your metabolism gets a jump start!
You may not always reach this, but all meals and snacks should have at least some type of protein in them to help keep you full and aid in maintenance of muscle mass!!

Here are some quick ideas for all of you with the excuse I just don't have enough time or I am just not hungry. Breakfast doesn't have to be a big complex meal!

1- Premier protein shake (Costco) and a pc. of fruit

2- Blended protein drink: make in blender, magic bullet, or shaker bottle. Mix whey protein powder with water or milk, add in fruit.

3- Greek yogurt topped with almonds or Kashi cereal. Chobani and Fage are my favorite Greek yogurt brands. Make sure to read the food label. Not all yogurt is created equal! A good Greek yogurt has at least 10+ grams of protein per serving.

4- Protein bar: My favorite brands are Zone and Balance bars. When looking for a protein bar make sure there are no more than 2 grams of carbohydrate for every 1 gram of protein! :)

5- Eggs! Veggie omelet: Saute spinach or any other vegetable add in 2 eggs and scramble. You can use egg whites to reduce the calories and increase the protein!
Don't have time for that? Grab a hard boiled egg and string cheese on your way out the door!

By eating breakfast/more calories earlier in the day, you will limit overeating later in the day which can cause weight gain or inhibited weight loss! Remember you body is a machine you have to fuel it in order for it to properly work!

Share your favorite protein packed breakfast ideas below!  

CONSISTENCY IS THE KEY TO SUCCESS!

I am reading my very first John Maxwell book and one thing that has inspired me is his insight into the law of consistency:

Motivation gets you going, discipline keeps you growing

No matter what obstacle you are trying to conquer being consistent is the key to your success!

It is a fact, if you work towards your goal every day you will eventually reach it! If you fail to work at it and just put it on the back burner it is a guarantee you will never reach it.


What do you want to achieve? 

For example: "I want to lose weight!"

 Here are some things that you can do DAILY to help accomplish your weight loss goals.

1- Prepare: plan your meals, make a healthful lunch to take to work, pack healthful snacks
2- Exercise: Schedule time in your busy day for physical activity
3- Journal intake: Know what you are putting into your body( www.myfitnesspal.com ).    Does it fit within your weight loss calorie range?
4- Read: Read and educate yourself about nutrition and exercise


What are 3-5 things that you can do daily to help you achieve your goals? REMEMBER these things must be done daily and eventually that goal will be reached. It doesn't have to take a lot of time, but it needs to be done. Some days you may spend more time than others.

And remember when you don't feel like doing something, which I can guarantee you there will be those times, JUST DO IT anyways! You will be glad you did!