Starting Slow Will Keep You On Track

The New Year is almost here and we all have good intentions of living
a healthy lifestyle, getting back to the gym and working on our weight
loss.

But this sounds familiar doesn’t it? It’s exactly what we said last year,
but here you are with no real results. I have found that the best intentions,
if not reasonable will not work. If you are 20 pounds or more overweight,
start slowly so it won’t be such a shock for you.

Emptying your fridge, throwing out all your goodies, and replacing them
with cottage cheese will last about a week. You want to create a foundation
with your weight loss efforts so they will endure the long run. Without
chucking all the food out of your cabinets, start here and you will see big results.

Trade your white foods for brown foods: Nowadays whole grain foods
are very easy to find. Pick brands that are highest in fiber, compare and
read labels. The great thing is that almost all white foods like rice,
breads and pastas all have very tasty brown alternatives. Try brown
rice, whole grain pastas, whole wheat breads or bagels. With trial and
error you can find a type or brand that fits your tastes. These slowly
digested carbs will keep your blood sugars steady and help you feel
full.

Don’t drink your calories- This step cannot be stressed enough. Have
you ever looked at the sugar content in one can of soda or glass of
juice? These beverages can make or break weight loss progress. Try
added no sugar flavor mixes to your water. Pick flavored seltzer waters
if you need carbonation or real juices with no added sugar. Diet sodas
are also an option if you don’t mind the taste.

There was a time when all I would drink was soda all day long. Once I
removed it from my diet, I saw dramatic results.

Reduce your portion sizes- In a super-sized world, this can be very
difficult, but this is where preparation is key. Start with smaller
plates (I am not kidding) and fill most of the plate with veggies. If
you make a large portion of any food, separate the food into portions
and put them away in the fridge or freezer as individual servings.

Do not wait until you are starving to eat because you will be more prone
to overeat. Creating little baggies of food, that you can take with
you during the day will keep you from feeling too hungry

Limit sugar- We all love the sweets but lets be honest, do we need all
the extra snacking and seconds on desserts? Moderation is key, when you
want to kick start your weight loss program. Snack on fruits that will
relieve your sweet tooth as often as possible. If you trade in a juicy
piece of fruit for those m&m’s in the afternoon five days a week, it
will help your progress. Sugar calories add up very quickly and have no
nutritional value. I have dessert once a week, but it has taken years
for me to get on this track. I really do not miss the daily sweet
indulgences, instead I look forward to a savory lean steak or fresh
fish.

Get up and moving- In the beginning, it takes as little as walking to
start seeing results. Start at 30 minutes a day and keep pushing up the
time as the weeks go by. If you want to start with gym but can’t afford
it, there are many fitness shows or videos that you can follow in your
own living room. My philosophy is that activity is important, not choreography.

Dance around like a maniac in your living room for a half hour and have fun!
Once the weight begins to fall off, we can begin to fine tune your fitness goals.

Fiorella

5 Top Mega Foods That Can Boost Your Health

With the new year rolling around, I know that many of you have resolved to take this opportunity to lose some extra pounds and become more healthy. Remember that with any goal, preparation is key.

I have compiled some information on my top five foods that will maximize your nutritional efforts. They will boost immunity, raise your metabolism and help you lose weight. I keep these items in the fridge and I eat them every day.

Stock up for yourselves and reap the benefits!

1. YOGURT- This fermented dairy product is made by adding bacterial cultures to milk which causes the transformation of the milk’s sugar (lactose) to lactic acid. This makes it a great choice for people who are lactose intolerant. The yogurt is also filled with calcium and b-vitamins that boost your immune system. It’s main function however, is to create a balanced ‘gut flora” when our systems have been thrown off balance by alcohol, antibiotics, toxic substances and stress.

The “probiotic” effect of the yogurt reduces the growth of harmful bacteria in your intestines and has been shown to help irritable bowel syndrome (IBS) and improve regularity.

I eat yogurt almost everyday, I stick with plain unsweetened low fat or full fat yogurt. The added sugar in most yogurts will counteract it’s cleansing effects, so look for brands with no added sugar and for cultures such as Lb acidophilus or Lb bulgaricus.

You can freeze it, toss fruit or cereal or add it to a healthy shake.

2. EGGS- Of the nine essential amino acids that the body can not produce on its own, the egg contains them all, which makes this little guy a “complete protein”. This nutrient dense food is filled with b-vitamins, selenium and choline (which helps developing brains in utero.)

With only 80 calories per egg, 5 grams of fat and 7 grams of protein, it is an excellent snack or meal. Try to mix egg whites and whole eggs together to keep the calories in check while still reaping the benefits of all the vitamins found in the yoke.

Eggs became my best friend while training for my Hawaiian Tropic competitions. They are also very versatile and can be used in frittatas, omelets, and egg salads. Try them hard-boiled as a portable snack.

3. GREEN TEA- Drink it hot or cold or taken in supplement form, this antioxidant rich food is rich in polyphenols and catechins. It has been shown to have antibacterial and anti inflammatory properties that enhance your immune system.

Best of all, It has been shown to boost your metabolism when combined with caffeine. New studies show that adding citrus to the tea enhances the absorption of the polyphenols in your body. Substitute your coffee with green tea daily or try green tea supplements.

4. BERRIES- These antioxidant superstars are bursting with flavor and powerful vitamins.The top three most powerful berries are: cranberries, blueberries and blackberries. Each of these berries are considered a low sugar fruit and filled with natural fiber.

They are naturally low in calories and high in Vitamin C. I top my yogurts, cereals and cottage cheese with these delicious berries. Fresh is best but frozen will do when they are not in season. New studies show that ripe fruit has the same or more antioxidant power, so don’t throw away fruit that you think is too ripe.

5. HIGH FIBER CEREAL- This exceptional food is my go- to cleansing system. The fiber promotes wavelike contractions that sweep out harmful substances from your intestines and keeps you regular. Fiber keeps your blood sugar levels low and helps you feel full longer.

Studies also show that fiber slows fat absorption in your body and fat is carried out in your stools more than with any other food. Of course all fiber rich foods work in the same way but I suggest high fiber cereals like ALL-BRAN or FIBER ONE because they have the highest grams of fiber per serving, a whopping 26 grams per cup.

Since you should aim for 25-35 grams of fiber per day, you see why the cereal comes highly recommended. Adding fruit or Splenda makes this cereal more tasty but if it is not your thing, try adding wheat germ or bran flakes to your regular cereal.

All these foods have always brought me results, they are no nonsense, high impact foods with immediate effects. Keep them in your arsenal at all times to battle your weight loss goals.

Fiorella

4 Ways to Fight the Bloating and Fatigue of PMS

It is that time of the month again when you have your boyfriend in a
headlock and would love to tear your boss’s earlobes off. Eventually
you realize that although these actions will bring a certain level of
satisfaction, it probably won’t help your PMS bloating.

PMS is the name for a group of symptoms that begin 7-14 days before
your period. The symptoms include moodiness, aches and pains and
fatigue. If these symptoms weren’t enough, you also tend to retain
water and become bloated. I have put together some easy ways to look
and feel better during this time of need:

Cut the Salt- You can put on between 3-5 pounds of water weight because
you are more prone to retaining water during this time. In addition,
your estrogen levels fall and your progesterone levels rise which makes
your serotonin levels fall and make you more likely to grab that
salty carb . To counteract the salt, eat potassium rich foods like
bananas, drink plenty of water and keep healthy snacks on hand. A
calcium plus magnesium supplement has also shown results in beating the
bloat.

Avoid Alcohol-The best thing to do for this week, is to drastically cut
back on alcohol. Not only will the alcohol act as a depressant to your
already gloomy mood, but it also lowers your immune system. This is the
worst time for this to happen because your immune system is naturally
lower during your period.

Studies also show that you get drunk faster a week before your period.
Omega three rich foods like walnuts and salmon may help lift your mood,
while an extra Vitamin C supplement will help your immune system.

Keep Yourself Regular- A nasty side effect of all the ups and downs of
hormone levels is constipation. When waste does not move along in your
intestines, the product ferments and gives off gases that bloat you. To
avoid this crappy situation (excuse the pun) fill up on high fiber veggies or
FIBER ONE cereal and my personal favorite, low fat plain, unsweetened yogurt.

Beat Fatigue: Bloating makes you feel tired and lethargic. Studies also
show that the quality of your sleep is generally poor at this time of
the month. Exercise can be a great remedy to give you energy by
releasing endorphins in your brain and by making you tired enough to
have a more peaceful sleep.

Take some vitamin b –complex for some natural energy for the day and
a long hot bath as your prelude to sleep.

There are also many oral contraception pills that will help with many
PMS symptoms including bloating. Ask your doctor and use trial and
error with them, many women have had a bad experience with one type of
pill and have never tried another one. Nowadays, there is no reason for
you, your boyfriend or your boss to suffer.

Fiorella

P.S. Don't forget to check out our NEW Mens and Womens Apparel line!

They make great holiday gifts!

What are your suggestions for working out while pregnant?

While pregnant the most important thing to remember is to check with
your doctor first. You may have any special conditions that have left you

with special nutrition or fitness needs. If all is well, pregnant women can

enjoy long walks, low impact aerobics, swimming, yoga and weight training

with light weights.

Avoid any activity that will involve bouncing, jumping or sudden starts.

Be super aware of overheating, dizziness, or headaches.

If YOU DO HAVE THESE REACTIONS, STOP IMMEDIATELY AND SEE A DOCTOR.

Remember if you keep in shape before and during your pregnancy, it will be

easier for you to lose weight after the birth. Do not overindulge with food,

YOU ARE NOT EATING FOR TWO. The baby is taking nutrients from you,

not extra slices of cake.

You generally need only an extra 200 calorie intake a day (depending on

your current diet). With great nutrition and daily activity, you will be

better prepared for the stresses of labor and the next 18 years of their life.

Fiorella

I recently quit smoking and often find myself eating instead. What would you suggest to stop eating?

Congratulations! You are on your way to a healthy lifestyle but the
true battle begins now. The important thing is not to develop another
bad habit to replace an old one. If you are turning to food when you
feel a nicotine craving you should do your best to nosh on healthy
foods.

For a short time you must remove certain empty calorie food from
your house and workplace to eliminate temptation, until you can get the
cravings under control. Then as your cravings subside you can eliminate
food as a crutch altogether.

Take this time to better yourself, tackle projects that you never had
the time for or find new hobbies and activities. Slowly but surely you
will wean yourself to a healthy life. It will take some hard work and
discipline but you are worth it.

Fiorella

Is there anything I can do to to improve the shape of my breasts without resorting to surgery?

I am all for federally funded tummy tucks and breast lifts for women, after all we do have the enormous task of populating the earth. But alas we are not this lucky. I can tell you that there is no pill or cream that will do the job, so save your money. There are certain upperbody exercises that can help you tone the muscles underneath your breasts, like bench presses, chest flys or push ups. However, there is no exercise that will replace breast tissue.

Surgery is the only solution for added fullness but don’t feel like you have to fit into some mold to please anyone but yourself. A lovely Push up Bra will give the illusion of a great bust. Sophia Loren once said ”sex appeal is fifty percent what you have and fifty percent what they think you have”.

Fiorella

Instructions To Lose Weight: Eat All Day

In my experience, I’ve found that people tend to stick with the first dieting information that they ever heard. I find it so difficult to change their minds with any new information. Most people still think that deprivation or bland food is inevitable, while others have “food fears” with particular foods that they were once told were off limits.

My own mother is still afraid to eat a steak! So you can assume my dilemma when I advise people to eat five mini meals a day.

First off, I would like to stress the word MINI. The idea is to take your calorie intake for the day (and this varies from person to person according to body weight and activity level) and separate the calories between 5 mini meals.

Generally for women, I would suggest meals that are between 150-250 calories. If you enjoy having a little more for dinner you can save some calories from the earlier meals and add calories to you “Dinner” meal, which can be between 450-500 calories. Another solution is having the larger meal as “breakfast”, or simply keep the calories distributed evenly throughout the day.

The benefits of eating throughout the day are enormous. First off, it keeps hunger away because you will be eating about every three hours. This will keep your blood sugar level steady and prevent the dipping that causes our bodies to store fat. Since we now know that just the act of using energy to digest our food boosts our metabolism, this method proves ideal for keeping our bodies burning fat all day long.

Remember, eating cake five times a day does not count. WHAT YOU EAT IS IMPORTANT. Ideally, combinations of protein and a fiber rich food are best. If you can’t live without carbs, add some complex carbs earlier in your day.

Here are some ideas for mini meals:

1 cup high fiber cereal with skim milk

11/2 cups of cottage cheese with berries

Low fat plain yogurt with nuts

Lean meat 3-4 oz with fibrous veggie like asparagus

Salad with 6oz can of tuna (try Italian brands in olive oil-very tasty)

1 cup of slow cooked oatmeal with fruit or low fat cheese

Protein shake with no added sugar

1 slice whole grain, high fiber bread with turkey slices

I really can go on and on! The variations are endless but stick with what you like. If you don’t like cottage cheese, don’t bother. I love it when I add fruit or sugar free jam, it’s like a little dessert. However, it may not work for you.

By adding a fiber component to each meal it allows you to feel fuller longer, which means you will feel more satisfied. Also, adding fiber to each meal relieves any constipation that comes from eating a high protein diet.

If you’re concerned about preparing five small meals, the key is preparation. On Sundays, I hard boil eggs, make tuna salad, buy my on the go cottage cheese and hey, I have also been known to cook chicken and put them into Ziploc bags so I can bring it to work with me. This prep method works for pretty much all kind of foods and can be quick and easy. It will probably also save you a bunch of money.

I follow the mini meal plan and simply adjust my intake earlier in the day if I plan to go out for dinner. I always give myself one day a week where I can eat whatever I want. The plan will be more successful for you if you take the time to find the healthy food you like and stick with it. I love food and mini meals are a way to enjoy myself while still staying on my healthy eating plan.