Women and Metabolism

Women’s metabolism slows 5% with each decade of life. Hormones play a big role but mainly the reason is because you become less active!! Results are less muscle mass. By the time you are 35 years old, you will burn 75 calories less per day. By 65 years of age, 500 calories per day decrease. This is what happens if you do not outsmart mother nature!!

When you reach 20, muscle and bone are at its peak.

At 30, your mitochondria that power houses muscle and burn energy, become less active

At 40. A drop in estrogen and metabolism slows.

At 50, there is a decrease in activity and hormones that maintain muscle mass and bone density .

So what is a GIRL to do??? Get moving, that’s what!!! And lift weights!! Eat clean 90% of the day and 10% fudge it!!

B Vitamins

Vitamin B Complex is so important for Creating Energy and keeping muscles healthy for Physical Activity.

B’s make Red Blood Cells

Repairs muscles

Creates new Proteins

B-Vitamins include Riboflavin, Vitamin B-6, Vitamin B-12, Panthothenic Acid, , Biotin, and Folate.

High intensity exercise will deplete Vitamin B stores.

If you are low in Vitamin B, anemia will result.

May take 3 months before you know you are depleted.

Being low in the B vitamins , may hurt your golf, running swimming and lifting capabilities.

20 Ways To Never Look Tired | The Beauty Bunny - StumbleUpon

We focus a lot on this blog about exercise, weight loss and fitness tips. However, another important factor to healthy living is to feel like you look good as well! Below is a list of ways to 20 Ways To Never Look Tired | The Beauty Bunny.

1. Hang your head upside down. Blood rushes to your face, giving you a wide-awake flush; plus, the simple motion of bending over backward will wake up your muscles and make you feel energized. You can always try a quick backbend instead if you’ve already done your hair and don’t want to mess it up.
2. Try a ponytail facelift. Pulling your hair into a high, tight ponytail literally gives your face a little lift, so you’ll look refreshed. Plus, the high, bouncy style declares “Up and at ‘em!”
3. Use a spoon on your eyes.
4. Dab on some shiny pink lip gloss to give your face color and draw attention away from your weary eyes.
5. Take a cold and hot shower. Alternating blasts of hot and cold water in your morning shower revs circulation and returns color to your skin.
6. Try an icy facial. Add a drop of lemon juice and olive oil to the water in each square of your ice cube tray. Once it’s frozen, run an ice cube over your face. The cold reduces puffiness, while the lemon juice’s citric acid tightens skin and the olive oil adds moisture.

20 Ways To Never Look Tired | The Beauty Bunny

Your Satisfying Meal Plan Full of Fat-Burning Foods - Diet & Weight Loss - Health.com

Click on the link below to download your Satisfying Meal Plan Full of Fat-Burning Foods - Diet & Weight Loss - Health.com - StumbleUpon

Sugar Stacks - How Much Sugar Is in That?

How much sugar are you really eating? Check out the link to see images on how Sugar Stacks - How Much Sugar Is in That?

10 Easy Ways to Eat Natural - Healthy Living - Health.com - StumbleUpon

Eating naturally doesn't have to be difficult. Check out the list below to find 10 Easy Ways to 10 Easy Ways to Eat Natural - Healthy Living - Health.com -

1. The end of the brown rice rut
Because nobody has an hour to devote to a midweek side dish, quick-cooking quinoa and whole-wheat couscous are truly revolutionary. With the same satisfying texture and nutty flavor as brown rice (plus more fiber), these 10-minute grains give new meaning to fast food.

2. Almonds by the pound
If you’re sick of schlepping to crunchy co-ops to buy nuts, dried fruit, and grains in bulk, you’ll be happy to hear that mass grocery stores are rediscovering these money-saving bins. That means we can buy less-processed, less-pricey raw almonds, unsalted sunflower seeds, organic trail mix, and more where we stock up on milk and other basics.

3. Generation 2.0 market bag
Buying fresh means buying often. And if you’re biking or walking to the market to stock up, you need a tote that’s up to the task. The new reusable, planet-friendly bags do it all—they’re big enough to carry loads of goodies, truly leakproof, and way cuter than granny carts. On the fence about bringing your own? A single reusable bag could eliminate more than 1,000 plastic grocery bags in its lifetime.

10 Easy Ways to Eat Natural - Healthy Living - Health.com -

11 Worst Foods You Should Avoid or Limit - StumbleUpon

We all know which foods are bad for you, however, do you know why they are bad?

1. Doughnuts

• full of free radicals and trans fat (store-bought doughnuts contain 35-40 per cent trans fat)
• high in sugar, nutrient-free and calorie-dense (an average doughnut contains about 200-300 calories, mostly from sugar, and few other nutrients)
• full of white flour (in most varieties)

2. Soda

• high in sugar (one can of soda has about 10 teaspoons of sugar - 150 calories)
• high in caffeine (30-55 mg of caffeine per one can of soda)
• loaded with artificial food colors and sulphites
• filled with harmful artificial sweeteners and sulphites
• no nutritional value
• studies have linked soda to bone weakening, obesity, tooth decay and heart disease
• there is a thought that consumption of diet soda stimulates people to crave sugary foods, supporting a recent study that found that people who were more likely to drink diet soda were obese (Some health facts about diet soda)
• diet soda should never replace water or milk as a source of rehydration.

3. French fries (and all commercially fried foods)

• high in trans fat (potatoes cooked at high temperatures in vegetable oils)
• high in free radicals harmful to the body
• high in acrylamide (up to 82 mcg per serving), a potent toxic chemical formed as a result of unknown chemical reactions during high-temperature starchy foodsfrying or baking of starchy foods
• consuming foods that are fried in vegetable oils contributes to aging, clotting, inflammation, and weight gain
• foods that are fried in vegetable oils like canola, soybean, safflower, corn, and other seed and nut oils are particularly problematic
• polyunsaturated fats easily become rancid when exposed to oxygen and produce large amounts of damaging free radicals in the body

Click here to see all 11 Worst Foods You Should Avoid or Limit

Healthiest Chain and Fast Food Restaurants - OrganizedWisdom Health

Healthy Food on the go is almost an oxymoron! However, click on the link below to find the Healthiest Chain and Fast Food Restaurants - OrganizedWisdom Health

Local store can't keep Fivefinger shoes in stock

Have you heard of the newest phenomenon in shoe foot wear! the

"Darry Jackson is the son of Bill Jackson, and at the store that his dad started, an odd looking shoe called Fivefingers is one of their best sellers.

"We cannot buy enough of these shoes," Jackson said.

The store has a waiting list for the product created by a company called Vibram.

"This is like going barefoot, the feeling is amazingly different and it feels good," Jackson said."

I'm all for these shoes and can't wait to give them a try.

Local store can't keep Fivefinger shoes in stock

Reduce Your Food Cravings

Food cravings can be the death of any well intentioned diet. However, your food cravings may be a result of your body needing specific nutrients. Check out the List to Reduce your Food Cravings:

Chocolate Magnesium Raw nuts and seeds, legumes, fruits
Bread, toast Nitrogen High protein foods: fish, meat, nuts, beans
Burned food Carbon Fresh fruits
Salty foods Chloride Raw goat milk, fish, unrefined sea salt
Tobacco Silicon Nuts, seeds; avoid refined starches

Reduce Your Food Cravings

Water Aerobics Exercises : Water Aerobics Jogging with a Noodle

Basic Aqua Fitness & Pool Workouts : Doing Crunches in Water for Aqua

Aqua Fitness: How To Get A Great Workout In The Pool -Stretching | catherine-morgan.com

Causes of Cycling Injuries

Cycling is a great way to tone the lower half of your body. However, for the avid cyclist it be a source of pain. Check out the link below for common cycling injuries and how to avoid them (Causes of Cycling Injuries)

Hip Pain

WHAT AND WHY: Pushing excessively high gears can wreak havoc on your hips, as can tight muscles and weak glutes.

FIX: Gear back and increase your cadence to take pressure off your hips. Follow the glute-strengthening advice in Knee (below). Do yoga poses like the pigeon, where one leg is bent 90 degrees in front of you and the other is extended behind you.

Knee Pain

WHAT AND WHY: Achy hinges are usually a result of incorrect saddle and/or cleat position, weak outer glutes, and doing too much too soon, especially in a big gear.

FIX: Generally, if it hurts in the front of your knee, your saddle is too low. Pain in the back means it's too high. Spin an easier gear. Strengthen your outer glutes with lateral leg exercises like side lunges and side leg raises. Stretch your quads, iliotibial bands and hamstrings. Get a professional bike fit.

Causes of Cycling Injuries

How To Build Big Shoulder Muscles: Trap, Delt and Rotator Cuff Exercises

Are you frustrated with the muscle definition in your shoulder? No matter how hard you try, does it seem that you just can't get the chiseled look that you want?

If you want to build big muscles in your shoulders and upper back, you should know that the shoulder joint is a ball-and-socket joint, much like the hip. However, the shoulder is much more sensitive and at a greater risk of injury. Training with proper form, in a multi-directional environment, decreases this risk. Train smart and these muscles will grow.

Read more at Suite101: How To Build Big Shoulder Muscles: Trap, Delt and Rotator Cuff Exercises http://strengthtraining.suite101.com/article.cfm/build_big_shoulders#ixzz0xLJ4mcmI

How To Build Big Shoulder Muscles: Trap, Delt and Rotator Cuff Exercises

Harvard Medicine: Nutrition

Most fat in excess is bad for you. However, Harvard Medicine makes the case that belly fat can actually be worse than hip and thigh fat.

Excess fat isn’t good for your health no matter where it is. But saddlebags and ballooning bellies aren’t equivalent. When it comes to body fat, location counts. Fat lying deep inside the abdomen, called visceral fat, is more perilous than the subcutaneous (meaning “beneath the skin”) fat you can pinch with your fingers, reports the August 2010 issue of Harvard Women’s Health Watch.

Fat cells aren’t just inert storage depots. They are biologically active cells that act like miniature endocrine organs, making and secreting hormones and other molecules that affect other tissues. Visceral fat cells are particularly dynamic. Their activity has been implicated in a number of chronic conditions, including cardiovascular disease, dementia, and breast and colorectal cancers.

The good news is that visceral fat responds more efficiently to diet and exercise than fat on the hips and thighs, notes Harvard Women’s Health Watch. Here are some approaches that may help to minimize belly fat

Harvard Medicine: Nutrition

Fitness Partner: Activity Calorie Calculator

This website lists multiple fitness activities and the based on your weight and duration of activity (scroll all the way to the bottom of the page to fill out) will give you an idea of how many calories were burned! Fitness Partner: Activity Calorie Calculator

www.HealthGuru.com: Taking Test Your Food IQ

This is just a fun little test about food! www.HealthGuru.com: Taking Test Your Food IQ

I Lost Weight, but I Gained It Back

This article from ELLE.com had an interesting quote that I wanted to share:

Indeed, mustering the motivation [to workout] turns out to be the key to success. My friend Kenneth Shaw and I have been running a little weight-loss experiment on Flaab.com, and our statistics reveal two intriguing facts: People will lose weight (and keep it off) when they’re motivated by money, and when dieters start struggling, a stern (but supportive) phone call from someone they trust can put them back on track.

Fitness by Phone DOES work. Call me today for a consultation.

I Lost Weight, but I Gained It Back - Get more Health and Fitness Advice at ELLE.com

Better Ideal Weight Body Calculations

Setting realistic weight loss goals is key in maintaining a fitness and nutrition plan. Trying to reach an unattainable or unhealthy goal can lead to frustration and lack of motivation. Check out the Better Ideal Weight Body Calculations.
These calculations can help you plan an attainable goal for weight loss.

Guacamummus or Hummamole (Avocado Hummus) Recipe | gimme some oven

Although I wouldn't recommend eating a large portion of this recipe by yourself, I would definitely recommend this recipe. Avocados are one of the healthiest fruits. They contain oleic acid, a monounsaturated fat that may help to lower cholesterol. They are also a great source of potassium. (Guacamummus or Hummamole (Avocado Hummus) Recipe provided by gimme some oven)

Guacamumus or Hummamole (Avocado Hummus) Recipe
(Original recipe)

Ingredients:

• 1 avocado, peeled and pitted
• 1 (15 oz.) can of chickpeas, drained
• 1/2 cup fresh cilantro, chopped
• 1/4 cup chopped red onion
• 3 cloves garlic, peeled and smashed
• 2 Tbsp. tahini (optional)
• 1 Tbsp. olive oil
• 1 lime, juiced
• 1 tsp. cumin
• 1/4 tsp. salt (more or less to taste)

Method:

Combine all ingredients in a food processor and blend until smooth. Add in a few extra tablespoons of water to thin out the consistency if you’d like.

Guacamummus or Hummamole (Avocado Hummus) Recipe | gimme some oven - StumbleUpon

Eleven Tips for Exercising Regularly

Although exercise feels great, the motivation to get up and move is not always there. Below are some tips from Pump It Up to help you become a regular exercise fan.

1. Always exercise on Monday. This sets the psychological pattern for the week. Along the same lines …

2. If at all possible, exercise first thing in the morning. As the day wears on, you’ll find more excuses to skip exercising. Get it checked off your list, first thing.

3. Never skip exercising two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient.

4. Give yourself credit for the smallest effort. My father always said that all he had to do was put on his running shoes and close the door behind him. Many times, by promising myself I could quit ten minutes after I’d started, I got myself to start—and then found that I didn’t want to quit, after all.

5. Think about context. I thought I disliked weight training, but in fact, I dislike the guys who hang out in the weight-training area. Are you distressed about the grubby showers in your gym? Do you try to run in the mornings, but recoil from going out in the cold? Examine the factors that might be discouraging you from exercising.

Click Here to Read 6 more Pump It Up Tips to Exercise Regularly - DivineCaroline -

Portion Distortion

No doubt about it, unhealthy portions has risen in America. The ability to eat more than we can handle has lead to a rise in obesity and other health related conditions.

Ever wonder who decides how many Gummy Bears = 1 serving? (18) Or that one cup of Wheaties = 1 serving? Well, nationwide food consumption surveys do, but also the NHLBI (National Heart, Lung, and Blood Institute). So if you’re wondering why a serving of ice cream is usually only a ½-cup (on their Web site the NHLBI says no more than the size of half a baseball), it’s because that’s what they’ve determined is the right amount to stay healthy. Meanwhile, we all know how many baseballs Baskin Robbins scoops into their hot fudge sundaes–enough to fill a small bathtub, right? (Portion Distortion: 10 Food Servings, Now Vs. Then,by David K. Israel)

Check out images of Portion Distortion at: mental_floss Blog & Portion Distortion: 10 Food Servings, Now Vs. Then