New Year, New You: 10 Top Fitness Resolutions

1. Be Determined to be Successful

Someone once wrote: "Be Determined to Be Determined" -- which is similar in tone and even more pointed. Unless you start with this resolution, you chances of success are not good. Your ability to comply with the following resolutions will be hit and miss. Be determined.

2. Make Time for Exercise

Being in shape involves two essential elements: Lean weight and muscular and cardiorespiratory fitness. For this you need to do exercise, which differs from general physical activity in that exercise is generally an organized process and not random movement. Even so, non-exercise physical activity is also very important (see below).

3. Stick to a Diet and Nutrition Plan

How to eat well is not difficult. Eat mostly plants -- fruit and veg, whole grains, beans and seeds -- plus some low-fat protein of your choice. And don't overeat. That's it, there are no secrets, you just have to do it. Ultimately, it should not be a "plan" but a way of eating for life.

4. Get Sufficient Sleep

Insufficient sleep can knock you around. It upsets hormones and subsequently metabolism and prevents you from following the three critical resolutions above. Sleep is another fitness fundamental and you must accommodate it.

5. Move More Around the Home

General movement energy expenditure is called 'non-exercise activity thermogenesis' or NEAT. This is the activity you do when you are not formally exercising. It can make a real difference to daily energy expenditure and calorie balance. Do more NEAT like gardening, housework, walking kids to school or shops etc.

6. Fewer TV and Computer Sessions

This relates to No 5 above. You need to sit less. The health hazards or prolonged sitting are being gradually documented: heart disease, diabetes and metabolic syndromes all caused by excessive sitting. It's not what the body was designed for. Excessive sitting can negate some of your better exercise efforts if you get the proportions wrong. Sit less, move more in your leisure hours, and even at work if you can manage it.

7. Eat More Fresh Food, Less Packaged Food

Bodybuilders call this "eating clean," and it means emphasizing fresh produce, low-fat meats and dairy (or vegetarian equivalents), and avoiding packaged foods high in salt, sugars and fat plus additives and preservatives. If you do this, you will also see a useful fall in your supermarket budget if you choose wisely. It also means going easy on the fast foods and take-aways.

8. Do Cardio and Weights

For top of the line fitness, combine aerobic conditioning (cardio) with some form of resistance or weight training. Doing weight training as you lose weight will go some way toward maintaining muscle while you lose fat, which is the best outcome. Cardio will burn more fat than static weight lifting, so do both for best effect.

9. Aim for Achievable Fitness Goals

Don't overshoot with your goals. A sure way to get discouraged is to aim high and perform low. You need to nominate achievable goals. Depending on your base, you may need 6 months of exercise to develop a good, testable fitness level. Don't work too hard with high-intensity or high-volume programs to begin with. The secret is to use progressive programs as you get fitter.

10. Aim for Achievable Body Weight Goals

Same as above; 1-2 pounds/week weight loss is about right. If you do weights and hold on to or increase muscle, you may find you weight loss is not as rapid as you expect and may even stall. Take more notice of waist and hip, arm and leg measurements than measurement scale weights. Then you won't be fooled by the involvement of muscle.

Happy Fit New Year!

6 Weight-Loss Foods Everyone Should Eat

Eating well helps you function at your peak, mentally and physically, and these foods are full of nutrients that help your body bounce back from the biological effects of stress. What better way to spoil yourself?

Dark Chocolate

This go-to mood booster has more polyphenols than some fruit juices and has been known to lower blood pressure. A one-ounce square is the perfect portion.

Papaya

With vitamins A, C, and E, this tropical fruit is good for your skin, eyes, heart, and immune system. Try it fresh or, in small amounts, dried, to satisfy a sweet tooth.

Rosemary

Whether used topically or to season foods, the fragrant oil stimulates circulation and acts as an anti-irritant. Plus, this herb is a proven memory booster.

Flaxseed

Ground flax (easier to digest than whole seeds) is a dynamite source of lignans, plant estrogens that may soothe monthly mood swings and help prevent overeating.

Orange

This segmented citrus fruit is a powerhouse of vitamin C, an antioxidant that has been shown to help people recover more quickly from stress.

Celery

Crunching a stalk is stress-busting in itself, but celery also contains a chemical that lowers the concentration of stress hormones in the blood, relaxing constricted vessels.

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5 Serious Reasons Your Weight-Loss Efforts Could Be Failing

Weight loss can be challenging, sure, but it shouldn’t be impossible. If you're carefully tracking your calorie intake and logging your workouts and still aren't seeing results, you may want to call your doctor—especially since Ellen Manos, M.D., says that weight-related diseases and conditions can be more common in women than in men.
Irregular periods can be a sign that something is off that could be affecting your weight, says Manos. (The same hormones that affect your cycle can also impact your poundage.) Other symptoms to keep an eye on include unusual fatigue, acne, and hair growth or loss.
If you experience a slow-and-steady weight gain that seems to have no obvious explanation, Manos suggests going to a doctor to see if you could have one of the conditions below.
1. Chronic Stress
The adrenal glands respond to chronic stress (a state of constant anxiety that continues over a period of months, maybe as a result of an event like a death) by increasing the production of cortisol, a.k.a. the stress hormone. "If your adrenal glands are stressed, you’re going to have abnormalities," says Manos. A challenge to the adrenal glands can, ultimately, undermine your metabolism.
A study conducted at the Ohio State University found that women who experienced a stressor within 24 hours of eating a meal of 930 calories and 60 grams of fat burned 104 fewer calories than women who hadn’t experienced a stressor. The conclusion? Stress can cause an estimated 11 pounds of weight gain per year in women.
To fix the problem of chronic stress, “You have to delve, as a patient, into why you are having these stresses and whether you can make a lifestyle change to make your life less stressful,” says Manos. She adds that techniques for addressing can include exercise and meditation.
2. Depression
Depression can manifest itself in a variety of ways, one of which is a change in appetite. “Some people who get depressed don’t have energy for anything and want to eat for comfort,” says Manos. A doctor can help you figure out how to best treat depression if you suffer from it.
3. Hypothyroidism
Hypothyroidism (or an underactive thyroid) causes an upset in the production of thyroxine (T4) and triiodothyronine (T3), hormones that support the metabolism. “It often will hit you when you’re ‘stressed,’ and I put stressed in quotes because it’s mostly physical stress—times when your body is changing,” says Manos. The condition is often associated with puberty or menopause (but not always). Symptoms can include sluggishness and a leaking from the nipples.
The thyroid, which is located at the center of the neck, works with the hypothalamus and the pituitary to support the metabolism. Diagnosis of hypothyroidism includes an examination of the thyroid and a series of blood tests. Treatment of hypothyroidism involves the hormone levothyroxine, which is typically taken daily to reverse symptoms such as chronic fatigue, high cholesterol, and weight gain.
4. Polycystic Ovary Syndrome (for women)
Polycystic Ovary Syndrome (PCOS) is when a patient has benign cysts on her ovaries, as connected with an imbalance of hormones in the blood. Patients with PCOS have high levels of "male" hormones (progesterone and testosterone), which affects their ability to ovulate and can cause acne and growth of hair on the body/face (in addition to obesity).
According to a study in The Journal of Clinical Endocrinology and Metabolism, PCOS is associated with a higher risk of gestational diabetes and type 2 diabetes, independent of BMI. But by addressing your weight (with or without medication), you may be able to ease your symptoms of PCOS—and decrease your risk of these types of diabetes. "So the good news is you effect the change,” says Manos.
5. Type 2 Diabetes
Type 2 diabetes is a resistance to insulin, which affects the metabolization of glucose. "You can’t concentrate because your sugar goes up," says Manos. "You might get a little hyper, but when it bottoms out you’re out of it." Symptoms can also include increased thirst or hunger as the body works to process and eliminate the glucose.
Before developing type 2 diabetes, you may experience insulin resistance syndrome or prediabetes. At this stage, you can reverse the trend with changes to diet and exercise, so it’s important to receive an evaluation with a blood glucose test ASAP.

Thanks for Reading...

Happy and Healthy Holidays or Party on and Pay for It Later?

It's that time of year, isn't it? Lots of parties going on with plenty of delicious foods and decadent adult beverages. It's easy to gain at least a pound or more during the next couple of weeks (yeah, that large cup of eggnog has about 400 calories in it - before adding any booze).

There are basically three different ways to handle this: you can forget all about grams of fat and sugar, and eat with reckless abandon (probably common), or you can shun every treat that comes your way (kind of sad), or you can find a good spot somewhere in the middle. Like with the eggnog I mentioned earlier. Choose a soymilk version and cut the calories in half. The flavor's still good and it's not quite as thick, which I actually like better. I think another good idea is to nibble on something healthy before you run off to a party. Like an apple or a piece of whole grain bread with some peanut or almond butter - if you're not super hungry, you can enforce a little better control. At least that works for me. If you do the opposite - starve yourself all day with the idea of "saving calories," you just might overindulge in all the holiday goodies, and probably eat way more calories than I saved by not eating earlier. Not a good idea.

What to Do When You Cheat on Your Diet

I bet I know what you're feeling right now. You had been on a healthy diet for weeks or months and you were feeling good about yourself and the progress you were making. Your weight was getting closer to your goal and all was good.
Until . . . you cheated on your diet.
Maybe it snuck up on you. That little piece of chocolate turned into two or three bigger pieces every day. Perhaps it was more sudden, like pigging out during a big birthday or holiday feast. In either case, now you're feeling guilty (and maybe bloated and groggy, too), and you don't know what to do about it.
First off, please don't feel bad. Almost all of us fall off the diet band wagon now and then. It's normal behavior. Accept it, forgive yourself and let me help you get back to the basic steps of a healthy diet with these tips:
Don't skip meals. It's tempting to skip meals because you want to cut back on the calories. The problem with skipping meals is that by not eating now, you're going to be hungrier later, and that increases the chances you'll overeat at your next meal.
Keep track of something and reset your goals. People who keep track of calories in a food diary tend to be more successful with weight loss. Maybe you need to keep track of your sodium, fats or carbohydrates. You can join Calorie Count and use your computer or smart phone to monitor your food intake and the number of calories you burn with physical activity. You might want to check out how many calories you need per day with a  calorie calculator, too.
Plan your meals based on your daily calorie, carb, fat or sodium count. Choose breakfast foods that are good for you, like a high-fiber cereal or oatmeal, berries or fruit and milk. Make (or order) a green salad with lots of vegetables for lunch, but go easy on the dressing. Your dinner can include a low-fat protein source like baked fish or a lean chicken breast with lots of green and colorful vegetables (broccoli, carrots, squash or green beans, for example).
Give your body a break from highly processed and junk foods. Fast foods and processed convenience foods are usually high in calories from fats and carbohydrates, and low in fiber, vitamins and minerals. Opt for fresh (or frozen) fruits and vegetables, and choose fresh, lean poultry, fish and meat instead of processed sausage, hot dogs and lunch meats.
Dump the sugary soft drinks. Sweet drinks give you calories but no other nutritional benefit. Check your alcohol intake. Alcohol adds calories, plus sweet mixers can add even more. Drink plain or sparkling water, which can replenish your body's need for fluids without adding calories. Add a slice of lemon, lime or cucumber for a touch of flavor. Low-fat milk and 100% fruit or vegetable juices are healthy beverages, too. Don't forget to keep track of the calories or sodium.
Get active again. Did you give up on your workouts? You may give your diet a little boost by hitting the gym (or the street if you're a walker or a runner) again. Exercise aids weight loss by burning extra calories, and it can improve your mood, which may help you deal with cravings.
Leave yourself a little wiggle room for a treat now and then. Diets are by nature restrictive; just the thought of saying no to ice cream or cookies can make you feel grouchy. Allocate 100 to 150 calories per day for treats or snacks. You'll have to watch your portion sizes - a typical candy bar has 250 to 400 calories, and a bag of chips may have up to 200 calories.
_{Source:
United States Department of Agriculture. "Dietary Guidelines for Americans, 2010." Accessed December 21, 2011. http://www.cnpp.usda.gov/dietaryguidelines.htm.}

How To: On Seasonal Eating

Holiday parties are a part of the season. If you follow the steps below, you will be able to attend all the parties you want... so go and have fun!
Difficulty: N/A
Time Required: N/A

Here's How:

1.   Don't wait until you arrive at the party to eat. Yogurt is always a good choice as you digest it slowly. (You will feel full longer.)
2.   You might want to make the rounds, to see what is available and then sample the foods that you really want to try. No point eating high calorie foods that you wouldn't mind giving up anyway.
3.   Avoid eggnog. It contains a zillion calories. I do cheat however during the holiday season with fat-free eggnog. It still has calories so don't over do.
4.   Fill your plate with lots of fresh veggies along with the higher calorie foods. And eat slowly!
5.   Carry around a glass of soda water/Perrier with a twist and that should keep your hands busy the entire night. And no calories.
6.   Beware of crackers. In most cases, these are not your friend.
7.   If you know that calorie laden desserts are going to be served, save up some calories over the week and then indulge in just a small piece.
8.   If you are able to bring goodies, offer a plate of items that you know are low in calories... just in case.
9.   If your holiday eating for one party gets out of hand, don't allow the guilt to ruin the night. Tomorrow it's back to sensible eating.
10.   It might be a good idea to place a dessert square onto a napkin. If oil soaks through, limit how much you consume or bypass it all-together.
Thanks for Reading.....