Friday, July 31, 2009

Run-a-way Bride.

Just wanted to take a moment to say best wishes to my cousin Kellianne, who is getting married tomorrow (and will make a beautiful bride---I may add). I will be a bridesmaid...Yes, always a bridesmaid...LOL! Anyways, we had an on-going joke at the rehearsal dinner last night about the bride running for it before the ceremony. So, we will keep our fingers crossed it all goes smoothly... :) I know it will!

Think "sunny" thoughts please!

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Rainy Day Exercises.

Since this summer has been so topsy-turvy when it comes to the weather, I thought I could list a few indoor exercises that we can all do to get out of the rain, but also stay on track with our goals of staying in shape.
  • jumping jacks.
  • jog and run in place.
  • squats and lunges.
  • stretching.
  • push-ups.
  • ab crunches.
  • bench dips (with a chair).
  • lateral raises (add light weights).
  • martial arts - kicks & punches.
  • yoga and pilates.
There are so many exercises that can be done indoors and have as many benefits as exercising outside or at the gym. So, if you are confused about what to do either try one of the above exercises or pop in one of your favorite workout videos and get moving.

*Tip: If you don't have any free weights on hand, you can substitute with water bottles or soup cans.

No excuses, not even the rain!

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Thursday, July 30, 2009

Yin and Yang.

In Chinese philosphy they believe that a healthy mind and body is dependent on the balance of the yin and yang. Whether it occurs in a meal, in a person, or in nature and all diseases result from imbalances. They also believe, when preparing or ordering food, keep balance and variety close in mind. Don't have too much of one category. Eating only certain groups such as meats, oils, starches, or even vegetables, fruits, and legumes cannot provide the various nutrients needed for a balanced healthy body. If you notice most people seem to indulge in one group and don't try to eat smaller amounts of each group to get all the benefits that each one represents.
In accordance with yin and yang, we can eat the foods we want. We just need to balance them with a healthier diet.
Find your balance!
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Wednesday, July 29, 2009

Beach Day.

It amazes me how busy we can get and how the summer can pass us by before we know it. I'm so ready for a relaxing day at the beach. Let me just check my schedule---nope--- not yet.

That chair is calling my name...

Tomorrow is another day! :)

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The Do's "AND" Don'ts.

  • consult with your doctor before starting an exercise program.
  • pace yourself (listen to your body).
  • warm up before your workout.
  • cool down after your workout.
  • exercise at least 3x's a week.
  • stay hydrated.

  • push yourself too quickly.
  • ignore pains, pallor, or dizziness.
  • wear too tight clothing that stops circulation.
  • not eat too long before a workout.
  • do the same exercises day after day (mix it up and work different muscles).
  • not breathe (breathing properly is very important to get oxygen to the muscles).
Inhale and exhale!

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Tuesday, July 28, 2009

I "Heart" Rock & Roll.

Am I excited you ask? Ummm, yes! Off to AC/DC concert tonight to dance, sing and enjoy this beautiful night.

Rock on!

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Monday, July 27, 2009

Gnu Bars.

Gnu Bars are a healthy alternative to the average baked good. These bars are soft and chewy, a cross between a homemade cookie and a bar. They only have 130 calories, 3g of fat and 4g of protein in each. There is also an insane amount of fiber---12 grams! Perfect to snack on before or after your next workout.

Impressive snack!

You can purchase here, or at your local "Whole Foods" or "The Vitamin Shop".

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Sunday, July 26, 2009

"Kid-Friendly Trail Mix."

Healthy Trail Mix: Yum!
How: Mix whole-wheat pretzels, wheat Chex, Cheerios, Craisins or raisins, chocolate chips (preferably dark), and nuts (optional).
Why: Kids love the combination of sweet and crunchy. It is also high in energy-boosting protein, which is great for moms to keep up with their kids. :)
.Happy, healthy, crunching!
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Friday, July 24, 2009

"Calgon, Take Me Away!"

Seriously---Just one of those days! T.G.I.F...

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Thursday, July 23, 2009

First Impressions.

Either in your personal life or career, it is a forever truth that first impressions are important. Not just physically, sometimes things will come out of our mouths to the wrong people and right after you say to yourself in your head, "Oh man---why did I say that? Can I get a mulligan?". Unfortunately, it's a little too late at that point to take it back, but that doesn't mean you can't have a great second impression.

a.) Identify where things went wrong and establish a new pattern, so that you can change your future actions.
b.) Apologize for a bad first impression action. It will show that you are not rude, oblivious or crazy and it makes the recovery of your bad impression shorter.
c.) Establish good impressions. Highlight some of your positive traits, in addition to repairing the one that was damaged.
d.) Don't burn bridges. Having a good relationship with friends and co-workers is a great way to have support behind you and you will have someone else vouch for you and your character in sticky situations or in an important meeting.

*Remember, "You never get another chance to make a first impression!" So, try to strive to be at your best when it's most important.

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Wednesday, July 22, 2009


As a woman, I have found myself in relationships were I have given up many things that I wanted and needed in my life. I would make excuses for myself, remaining in unhealthy relationships, thinking that things will change and I actually convinced myself that I want the same things the other person wants. I have spent years trying to make other people happy, at the cost of my own. I finally reached a point in my life where I am wholeheartedly putting my foot down and going after the things I want in my life and what I need down the road to be happy.

Stop following others dreams and start making your own come true. We only have one life and the years fly by so quickly, so find someone that wants the same things you do.

What would you change in your life? Make those changes! You deserve it and so do I.

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Make It A Habit.

I found a great article on that lists "15 Tips to Restart the Exercise Habit (and how to keep it). It's definitely worth taking the time to read if you serious about getting back into shape and staying there.

Read Here

Practice makes perfect!

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Tuesday, July 21, 2009

simply adorable.

Fun Fact: Studies have shown that people who own pets live longer, have less stress, and have fewer heart attacks.

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Shoot It - TO - Shed It

Studies at the Bowling Green University state that recording meals may help you lose up to 5% of your body weight.

Snap before and after photos of each meal with your camera phone. Keeping a visual food dairy is a more accurate way to see what and how much you’re eating. Then you can download the pictures and you'll have a record of it.
Slowly you can start making small changes to your diet and in time you won't need the diary anymore, because you will have taught yourself a healthier way of eating and a healthier lifestyle in general.
Just another "little" thing you can do that will lead to BIG results!

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Monday, July 20, 2009

Did You Know?

Besides blueberries boosting your brain power and preventing cancer, they are also an amazing skin reviver. Here is a great facial or body scrub mixture that is sure to exfoliate, soften, and brighten the skin in a jiffy.
*Combine 2 cups brown sugar, 2 teaspoons pureed blueberries, and 3 tablespoons lemon juice.
Forget spending 60 bucks at a salon and try this high antioxidant facial at home.

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Saturday, July 18, 2009

Summer Smoothie.

~Prep time: 10 mins
1 lime
2 cup(s) diced cantaloupe
1/3 cup(s) diced peach
1 tablespoon(s) honey
3 ice cubes

  • From lime, grate 1/2 teaspoon peel and squeeze 2 tablespoons juice
  • In blender, combine lime peel, lime juice, cantaloupe, peach, honey, and ice and blend until mixture is smooth and frothy. Pour into 1 tall glass.

Perfectly healthy, tasty and refreshing! Enjoy!

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Friday, July 17, 2009

T.G.I. Friday.

Nothing is healthier than hanging with good friends and talking and laughing the night away.

Have a friend filled Friday. :)

image by me.

Thursday, July 16, 2009

Mood Enhancers.

Here are 6 tips to get you in a good mood--- pronto!

1> Laugh Out Loud.
2> Drink Good Earth Tea For Mood.
3> Take Your Daily Vitamins.
4> Get Or Give A Hug.
5> Surround Yourself With Aromatherapy.
6> Pamper Yourself.

Strengthening our immune system is one of the best things we can do for our bodies to stay healthy.

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Nutritional Rx.

Physician tests show that imbalanced hormone levels can make you overweight. Here are some examples on how this can affect your body and what foods you should eat that can help counteract these specific effects on your body.

Health Problems:

insomnia, fatigue, frequent infections, high blood pressure, low libido and belly fat.

chronic stress, unresolved anger, skipping meals, excess sugar or caffeine, yo-yo dieting.

Nutritional Rx:
vitamin C - it increases the adrenals resistance to stress and prevents cortisol (a hormone secreted by the adrenal gland in response to stress) spikes.

eating fresh (
preferably organic) cantaloupe, citrus, strawberries and watermelon.

Food is fuel!

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Wednesday, July 15, 2009

Just Because.

Love it!

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Tickled Pink.

Tickling is great---Gets the blood pumping and circulating---Makes all of us laugh hard.

We sure need more laughter in this world---So, tickle away!

p.s. - I am very ticklish, so don't even try it!!! LOL :)

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Tuesday, July 14, 2009


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A healthy diet shows from the inside-out. Is your skin clear and glowing? Is your hair shiny and your nails strong and healthy? If not it is probably because your body is missing essential vitamins and nutrients.

~Follow these 6 tips and you should be "glowing" in no time.

1.) Drink plenty of water - At least eight glasses a day.

2.) Anti-Oxidant Rich Fruits and Veggies - Eat deep colored fruits and veggies, such as berries, plums, prunes and artichokes.

3.) Lean Proteins - Healthy hair and nails needs plenty of protein. Lean beef and egg whites are highly recommended.

4.) Complex Carbohydrates - Fresh or frozen fruits and vegetables, whole-grain breads, cereals and pastas. The vitamin C in citrus is necessary for the maintenance of collagen, which keeps hang nails at bay.

5.) Essential Fats - Plump healthy skin, without plump bodies! Foods rich in Omega 3 fatty acids, which make cell membranes strong. Try eating walnuts, extra virgin olive oil, flaxseed oil, mackerel, tuna and salmon.

6.)Low-Fat Dairy - Calcium builds strong nails and the vitamin A is super for the complexion. Try yogurt, low-fat milk and cottage cheese.

Natural radiance! :)

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Monday, July 13, 2009

Go Pogo!

Wacky workout trend #2: The Pogo Stick

Crunch Fitness has come out with an innovative and fun workout class called "Go Pogo". It is a high-intensity cardio workout that has you hopping on a Flybar (a modern pogo stick).

Even though we don't have these classes locally, it doesn't mean we can't get a great workout on pogo sticks at home. It's the perfect excuse for us adults to bounce around with our kids or nieces and nephews---or, if you don't have a pogo stick, a trampoline works just as well.

*Tip: Great gift idea for kids who don't exercise enough. Just remember to get safety gear since it's easy to get hurt if you fall off it wrong and remember to teach them how to use it properly before letting them try it alone.

Fun Fitness!

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Sunday, July 12, 2009


Rest your mind for better workouts! Studies from the Journal of Applied Physiology show that participants who tackled a challenging mental task for 90 minutes just before exercising didn’t keep pace with those who didn’t tax their brains. You get the best workout whenever you feel mentally well-rested. If you do go to the gym right after work, like I do, try to relax yourself with some breathing exercises or some calming music and try to leave that hectic day behind.
Our mind and body are one. Take care of both!
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Kiwi Fruit

Kiwi fruits are rich in many vitamins, flavonoids and minerals which protect the body from free-radicals. In particular, they hold a high percentage of vitamin C, more than oranges and as much potassium as bananas. Kiwi is also high in fiber, which helps improve certain diseases.

Kiwi fruits have been known to be useful in the following cases.
  • Prevents Asthma
  • Prevents wheezing and coughing, especially in children
  • Protects our DNA from mutations
  • Provides a healthy amount of antioxidants and vitamins
  • Helps prevent diabetes and colon cancer thanks to a high fiber content

Kiwi has a pleasant, mild taste and is clearly a healthy choice!

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Saturday, July 11, 2009

Why Yogurt?

Benefit #1: May help prevent osteoporosis - You will want to purchase yogurts that have a high vitamin D content, and not just for taste alone. Check your labels before buying.
Benefit#2: May reduce risk of high blood pressure - Research shows there was a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy per day.
Benefit#3: Yogurt has active cultures which helps the gut - Yogurt has shown to help people with all different kinds of gastrointestinal conditions, including people who are lactose intolerent.
Benefit#4: Yogurt may make you feel fuller - Studies have shown that people eating yogurt resulted in them lowering hunger urges and were fuller longer than when they were tested against other snacks before their next meal.
I know some people don't like the consistancy of yogurt so they won't buy it. However, there have been great strides in the fact that there are so many different kinds to choose from, such as---thick, light, whipped, fruit added and ones that come with granola. Try a few until you find the one you like best. You can even add your own healthy toppings to plain yogurt of whatever catches your fancy. :)
*Tip - Next time you go out for icecream ask if they have soft serve yogurt instead, it is much better for you and you won't even notice the difference.
Spoons up for yogurt!
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Friday, July 10, 2009


"A firm belief in yourself is all that is needed to alter your life. No one except you alone can change your life."

~M. K. Soni

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Fountain Of Youth.

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Thursday, July 9, 2009


... is in the eye of the beholder.

It's not who you are that holds you back, it's who you think you're not.

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Eat Your Veggies!

Why go raw? Unprocessed food is good for your body and your waistline. Some raw foods include---fruits, vegetables, nuts, seeds and certain types of meat and fish. Eating raw-food is all the rage for many celebrities such as Demi Moore, Uma Thurman and Woody Harrelson. Cooking food is said to remove most of the nutrients that our bodies are needing to live long and healthy lives.

Of course we all love many cooked foods, I know I do. Maybe if we just try to substitute one or two meals with raw instead of cooked food a day, every bit helps and I think in the long run we will be healthier by leaps and bounds.

*Tip -Stick with rich, vibrant colored foods and try to stay away from the beige (non-colored, over processed foods).

It's the little things we do that make all the difference in the long run!

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Wednesday, July 8, 2009


How much willpower do you have? Great health tip I heard on TV from fitness expert Dr. Ian Smith (Celebrity Fit Club). "If you have a bad food day make up for it by having 3 good days in a row". That way you don't feel so guilty after eating that piece of chocolate cake after a nice dinner with friends. If you do eat something fattening just try to make sure you exercise the next day to burn off those extra calories.

Life is too short to miss out on the simple pleasures, we can have it all, with a little work after the dessert! :)

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Tuesday, July 7, 2009

Donut vs. Muffin vs. Bagel

Alright, so we all know that donuts are a poor nutrition choice, but how much better off are we choosing a bagel or muffin in regards to calories?!

There is a great article on that explains how many calories are in each and which ones would be the less fattening of the three. You might be quite surprised that in most cases you may be better off just grabbing a donut.

Check it out, excellent read!

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Monday, July 6, 2009

Stop Dreaming It - Be It!

As children, we would lie in our beds at night and think about how we could make all our dreams become reality. We would wish for so many amazing things to come true in our lives. "It is great to dream but at some point we need to get out there and make it happen!" People must have dreams in their life but not dreaming in their life.

We will fail without a good plan to start action to reach our dreams better by dreaming it only. ~Joko Susilo

Stop dreaming, start action!

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Summer = Watermelon = Summer

Summer and watermelon are inseparable. Even though we can find watermelon in our markets all throughout the year, the season for watermelon is definitely the summer. Summer is prime time for sweet and the best quality of melon. Nothing is quite as crisp, and thirst quenching as this vibrant colored fruit.

Watermelon has many health benefits. They are an excellent source of vitamin C, vitamin A, vitamin B , beta-carotene, thiamine, and magnesium. It is also rich in electrolytes sodium and potassium that we lose through perspiration.

This delightful fruit is fat free but helps energy production and protects against macular degeneration.

Endless benefits and heavenly flavor? What? See, not all foods that are good for you have to taste bad! :)

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