Art Fitness

Eliminate Energy-Sappers From Your Diet

2012-02-16T09:38:00.002-05:00

Not enough alkaline-forming foods in your diet - Foods that are alkaline-forming include figs, molasses, green leafy vegetables, almonds, beets, dates, celery, cantaloupe, and parsley

Excess sugar - Excess sugar causes fluctuations in blood sugar, which can result in plummeting energy levels. Try to decrease all forms of refined sugar. Watch out for low-fat foods -- many have forms of sugar, such as high-fructose corn syrup, added to make the food more palatable.

Insufficient protein - With high-protein, low-carb diets being so popular, it's hard to believe it but insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.

Too much coffee - Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups or more of coffee per day can promote burnout. Try to gradually cut back to one cup a day. If you like the taste of coffee, you may want to try one of these top coffee substitutes:

Ø Roastaroma - This tea is a blend of roasted barley, roasted chicory root, and roasted carob, with spices cinnamon, allspice, and star anise added for a full-bodied taste. Barley malt adds sweetness

Ø Genmaicha - green tea with roasted brown rice. It has a nutty, mellow flavor

Ø Teechino - made from roasted carob, roasted barley, and roasted chicory. It also contains figs, almonds, and dates for sweetness and a nutty flavor. Different flavors, including vanilla nut, hazelnut, and java. Must be brewed in a coffee maker or espresso machine.

Ø Cafix - a freeze-dried grain drink made from barley and chicory. It is non-acidic and does not contain caffeine. Comes in convenient crystal or powder form.

Ø Pero - a coffee substitute from Switzerland. It is made from made from malted barley, chicory, and rye. An instant beverage.

Not enough water - One of the most common reasons for low energy is not drinking enough water.

Take 20 Minutes Every Day Just For You - Create a daily ritual where you take 20 to 30 minutes for yourself just relaxing and doing nothing (no watching tv or surfing the net). Pick up a book, listen to music, meditate, have a cup of tea, or try a new yoga pose.

Consider a Stress-Formula Multivitamin - People who are under chronic stress require more B vitamins. A stress formula multivitamin often has more B vitamins than standard multis. B-50 B supplements are also available as a supplement to a standard multivitamin. The B-2 in a B complex can turn urine a bright yellow color.

Valentine's and Your Diet... Yes You Can Enjoy Both!

2012-02-14T11:28:00.001-05:00

Valentine's Day can add some pressure to your diet and jeopardize your hard work. But with some minor changes, and being just a little prepared, you will find that you can enjoy the holiday.

1. Pick a Lower Calorie Treat for Your Loved One With a Sweet Tooth

What is Valentine's Day without chocolate? In fact, it seems that this is the holiday that celebrates terrific chocolate. But overeating this traditional delicacy is certainly not to kind to your waistline. Check out Eat Well for some great Healthy low- calorie options

2. Indulge in a Sweet, Red Treat

What is more romantic than feeding your sweetie a juicy red strawberry dipped in chocolate? Why is this necessary? Strawberries are naturally sweet enough on their own, loaded with anti-oxidants and vitamin C, and low in calories!

3. Buy That New Dress!

Wear clothes that you really feel good and you may find that it is far easier to stick to you guns when you're faced with all things sweet on Valentine's Day! You may actually find that you are more focused on how great you look rather than how quickly you can unwrap that chocolate truffle. Also, by wearing slightly tighter fitting clothes to dinner, you may find that you feel satisfied with less food than if you are wearing, say, the famous stretchy pants or something similar!

4. Cook a Romantic Meal at Home

Eating out naturally brings about the temptation to indulge in an overly fattening, high calorie, large meal. So, why not spark a little heat with your sweetie over your own stove at home? This way, you have control over what foods you eat on the blissful day. Perhaps begin with a fresh salad such as spinach salad with nectarines and balsamic vinegar. Follow it with a lean salmon with citrus-cilantro salsa. Finish off the meal with a bowl of fresh strawberries and milk chocolate chip pudding.

5. Eat Slowly!

It is true! Eating slowly will allow you to feel satisfied with less food! It takes a little time for you stomach to inform you brain that you are satisfied, so by eating slower, your brain will get the message before you have overeaten. Besides, eating more slowly will allow for better conversation between you and your sweetheart, and will allow time for a little more romantic eye-gazing.

6. Split an Entree

Split an entree with your loved one! Most restaurant meals offer portion sizes that can easily feed 2-3 people! Spike up the romance by sharing a plate to save yourself a few calories and dollars! Grilled or broiled chicken or fish accompanied with a fresh salad with dressing on the side can be a delicious, and low calorie choice.

7. Take the Focus Off of Food

Your Valentine's Day festivities don't have to be centered around food at all. Try something different,perhaps your main entertainment can come from something like dancing instead, followed by a light dinner. This way, you can enjoy the evening with your sweetie, while burning calories instead of gorging on them.

Fitness Convention

2012-02-06T16:30:00.001-05:00

This past weekend myself and several trainers went to SCW Mania in Philadelphia and I was both humbled and inspired. Humbled because I was expecting instant results and the opportunity door to fly open with my fitness business! Man did I receive a BIG reality check. 95% of the presenters have been in the industry for at least 15-20 years and have plenty of horror stories of the days before and how the road was along one to get to where they are today and hearing that hard work,dedication and persistence will pay off. I had the opportunity to brainstorm with a few of them and found that I am on the right track to see my vision grow and become all that I see it being. I was inspired to know that there is light at the end of this long tunnel just keep the faith , stay hungry and most importantly never loose my confidence and always stand for something important. Money will come focus on integrity and giving back . Art Fitness is my vision and enjoying the journey is the bast part of the path that I am on. Talking to several industry leaders made me understand that I still have allot of dues to pay and the fun is just beginning! My biggest goal is helping others take back there life and stop putting limitations on the Quality of life they are meant to live.

Motivation

2012-02-02T15:02:00.001-05:00

Have your daily workouts begun to slip? Has your food intake gotten way out of hand ? These are just some of the problems is with setting New Year's resolutions . If you've already blown them, then they probably weren't realistic to begin with. Don't give up hope just yet! Think about what went wrong and then work and work backwards and find ways you can fix it. Chances are you need to break down your big resolutions into several smaller goals with milestones and treat yourself when you have reached it.

A good strategy to staying motivated is visualization. Take 5-10 minutes a day and in vision the body you have always wanted, find a picture of the perfect you ( staying realistic ) and carry it around with you, post it up, and every time you think about giving up refer back to that picture.

Don't let yourself get stuck before you barely even start. Trust me — there is a light at the end of every tunnel (no matter how dark or how long), and the quicker you start moving, the faster you'll reach it. You won't regret it when the pounds come off and the results of your hard work pay off.

Little Note about Cellulite

2012-01-15T20:47:00.000-05:00

Every wonder why some women get cellulite and some don't? Where does it come from?

Lets start with what cellulite is,It is not just seen on obese people but also skinny people as well.With obesity it is an increase in the number and size of fat cells, cellulite involves structural changes to middle skin and usually appears on the abdomen, lower limbs and pelvic region.

Although specific causes of cellulite are not well understood there are a few theories that are believed to contribute to the formation of cellulite:

Hormonal Factors
Genetics
Diet- too much fat,carbohydrates,salt or too little fiber
Lifestyle Factors- smoking, no exercise, sit or standing in one position for long periods of time
Clothing- underwear with tight elastic across the buttocks

Best advise to to reduce or lower your chances of getting cellulite is eating a healthy well-balanced diet, exercise, no drugs or tobacco, plenty of water and fiber and LOTS of fresh air.

7 Fast Food Choices Under 350 Calories

2012-01-11T09:51:00.000-05:00

Who has the time to cook? Between the long hours at work, soccer practice, PTA meetings and traffic fast-food meals are inevitable. That's why we set out to find some healthy choices all fewer than 350 calories.

For more options pick up Eat This, Not That. This is a good “no diet, diet” resource that can help give you additional options in eating a lot of the foods you love when in a bind and still make that healthy lifestyle change

1. Panda Express Mongolian Beef and Mixed Veggies

235 calories
7 g fat (1.5 g saturated)
1,260 mg sodium

Panda Express actually has several options that come in below the 350-calorie mark. The key is skipping the greasy mound of fried rice and the oily tangle of noodles. Pair a low-calorie entrée such as the Mongolian Beef or Green Bean Chicken with a side of veggies and you wind up with a fairly nutritious meal with plenty of protein to keep you full. Entrees to avoid: Beijing Beef, Orange Chicken, Sweet and Sour Chicken, and anything with pork.

2. Subway 6”Sub

Turkey Breast and Black Forest Ham Sandwich (on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard)

310 calories
4 g fat (1 g saturated)
1,255 mg sodium

Subway is a given, but don’t jump for complete joy yet. The numbers Subway advertises are only for a 6-inch sub and don’t account for cheese, mayo, olive oil, or any other favorite extras most people get on their sub. Order a 12-inch sandwich with a couple of extras and your “healthy” sub suddenly becomes an 800-calorie, diet-sinking torpedo. Just make sure to go with 6 inches (not 12), mustard (not mayo), and take advantage of Subway’s best option: unlimited veggies.

3. Chick-fil-A Nuggets (8 count) with Barbecue Sauce

315 calories
12 g fat (2.5 saturated)
1,170 mg sodium

Lately, though, we’ve seen sodium and calorie counts starting to creep upward, so keep that in mind and check the sodium content. This 8-count nugget is packed with 28 grams of hunger-blasting protein and is the perfect midday meal. Just make sure you stay away from the Polynesian Sauce for dipping. One tub contains 110 calories.( the best one)

4. McDonald’s Grilled Honey Mustard Snack Wrap and Side Salad

320 calories
12 g fat (3.5 saturated)
1,540 mg sodium

(with Newman’s Own Low Fat Balsamic Vinaigrette)

WOW! McDonald’s made the list, who knew? This wrap only contains five ingredients: grilled chicken breast, flour tortilla, jack and cheddar cheese, lettuce, and honey mustard. That’s the kind of ingredient list we like to see: simple and delicious. Tack on a side salad and you’ve got a well-rounded meal with fewer calories than one Double Cheeseburger.

5. Burger King Jr. Whopper w/o Mayo and BK Apple Fries

330 calories
10.5 g fat (4 g saturated)
500 mg sodium

Burger King holds the dubious distinction of being the unhealthiest of the Big Three burger joints, but you can manage to pull one healthy combination together. By simply getting rid of the mayo, the Whopper Jr. becomes one of the most reliable burgers in the fast-food kingdom, and who doesn’t love a fresh apple? Together, they make a nutritious meal if you must dine on the dash. Warning: Every other Whopper sandwich has anywhere from 0.5 grams to 2.5 grams of trans fat. Yikes!

6. Taco Bell Fresco Chicken Soft Tacos (2)

340 calories
8 g fat (2 g saturated)
1,360 mg sodium

Remember the “great” Drive-Thru Diet? I wouldn’t go that far but, truth is, this Taco Bell provides dozens of possible meal combos for less than 500 calories. Stick to the Fresco Menu—where not one item is more than 350 calories—and you’ll begin to think there’s something to this whole Drive-Thru Diet. But, keep in mind this is still a fast food place and there are plenty of pitfalls, so order wisely. STAY AWAY from the Grilled Stuff Burritos, food served in a bowl, and anything with multiple layers.

7. Dunkin’ Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2)

305 calories
14 g fat (6 g saturated)
965 mg sodium

(w/ Small Black Coffee)

Dunkin’ Donuts is more than just donuts! A Wake-Up Wrap and a small black coffee will give you exactly what you need to stay energized through the morning. This meal delivers 16 grams of hunger-fighting protein.

Survive The Weekend Temptation

2012-01-09T09:08:00.000-05:00

When starting a new fitness regimen the weekends can be hard to stay on track and focused. Here a 4 easy to follow tips that can make the temptation less appealing.

* Drink plenty of water.We often mistake our bodies calling for hydration for hunger.
* Don't over-restrict your food intake during the week(starve yourself for the sake of weight loss). This will make you famished by the weekend and overindulge is more likely.

* Enjoy whole foods,foods high in fiber.
* Eat more foods rich in omega-3 fatty acid - flaxseed,wheat germ,tofu,walnuts & green leafy vegetables....omega 3 is also good for the heart,bones and may help prevent depression.

Incorporateing these small changes will help you stay focused and on track with getting in shape & staying in shape.

New Year!!!

2012-01-07T13:53:00.000-05:00

NEW YEAR, NEW YOU!!!!

This seems to be the trend for the start of each year and each year the same ads run, but after the "newness" wears off then what?

Everyone is looking for the latest trends and when it comes to a complete LIFESTYLE change that is a journey that continues beyond newspaper ads and upcoming trends.

This blog is to help with the"Now What's" of your journey. It will serve as your go to support and information source. Support is FREE and given without judgement. Our goal at Art Fitness is YOU and this amazing journey you are on.

We look forward to hearing your ideals and learning from your experiences!