Go Red 'BetterU' Exercises for Women

Become a 'BetterU' by following these instructions for awesome resistance band exercises for women from the American Heart Association!

 

For Best Results:

• Perform these exercises 2–3 times per week.
• Allow one day of rest between workout sessions.
• Begin with 1 set of 8–15 repetitions.
• Increase to 2–3 sets over the following 2–4 weeks.
• Rest 30–60 seconds between sets.

Every movement (repetition) should be done with a smooth, controlled tempo so the band is pulled apart slowly, followed by a pause, before slowly releasing the tension
on the band and returning to the starting position. The slow, controlled movements keep tension on the muscles, thus producing strength and safety. The exercise should control the band and not allow it to yank or snap the limbs/torso back to the starting position.

The Ready Position
The ready posture is much like that of a military person standing at attention. The exerciser should stand with feet shoulder-width apart, chest lifted up, the head directly over the shoulders, shoulders over the hips, the hips aligned directly over the knees and the knees over
the ankles. This ensures the proper stacking of the body and protects the head, neck, spine and lower back.

Upper Back
This move is great for countering sitting at a computer all day and important for posture. Stand with feet shoulder-width apart, assume the ready position, grasp the band
at each end and wrap hands around several times to remove excess slack, palms out, arms extended in front of you at shoulder level, elbows slightly bent. Pull band by keeping arms parallel to the floor by pulling the shoulders back and squeeze the shoulder blades together.

Triceps Extension
Works back side of the upper arm. Stand with feet shoulder-width apart, in the ready position. Raise right elbow up to eyebrow level. Wrap one end of band around right hand several times, palm up. Drop other end behind back, grab with left hand and wrap band around hand several times to remove excess slack, palm facing out. Maintain this level throughout the exercise. Extend the right elbow (but don’t lock it out) and pull the band out. The right hand is traveling up and out. Repeat on other side.

Standing Hip Abduction
Great for legs!Tie the ends of the band together with a half-bow or knot, forming a loop. Place band around both ankles. Stand next to the wall or furniture for balance, feet shoulder-width apart; assume ready position. Move the far leg away from the body, pulling the band apart.
Keep foot and toes of moving limb straight forward; do not rotate or twist. Turn around (remember to use wall or furniture to balance) and repeat on other side.

Internal Oblique
Great for obliques.  Place one end of the band under your right foot. With elbow straight,
adjust the length of the band to remove all slack. With your right hand by the side of your body, bend your torso directly to the left without forward torso movement. Keep hips stationary. Repeat on other side.

Standing Hip Extension
For the buttocks or gluteal muscles. Tie the ends of the band together with a half-bow or knot, forming a loop. Place band around both ankles. Stand facing the wall or furniture for balance in ready position. Move right leg straight back, toes pointing forward, until you
feel the buttocks contract. Do not sway the lower back and keep the left knee
slightly bent. Repeat on other side.

Seated Leg Extension
Strengthen upper, front thighs.  Sit in a chair all the way back. Wrap the ends of the band around your hands several times to remove excess slack and place the ball of the right
foot on the middle of the band. Bring both hands together and pull back, drawing the thigh toward the chest, knee bent. Extend the right knee as the entire thigh and leg move downward and away from the body. Don’t lock out the knee. Repeat on
other side.

 

More great exercises for your heart...

 

* "BetterU" is a trademarked part of the American Heart Association's Go Red movement.

6 "Rules" of Exercise for Women You May Not Need to Follow

It's Not Always Bad to Cheat...

Sometimes NOT playing by the rules is the best thing you can do. Check out the list below to learn how you can "cheat smart" every now and then and still make progress in your fitness program.

1.  Stopping to walk during a run

The verdict: Go for it.

Taking short walk breaks helps you run farther, burn more calories, and sidestep injury, says exercise physiologist Tom Holland, author of Beat the Gym. So whether you're working up to three miles or training for a long-distance event, walking now and then can serve as a useful tool to build up your mileage and endurance. Just make sure you're stopping only two or three times during a 30-minute run, for about 30 to 60 seconds a pop.

2.  Not stretching before a workout

The verdict: Go for it.

While research shows that stretching after a workout can boost strength, prevent injury, and increase range of motion, a 2010 study of almost 1,400 runners found that limbering up before exercise may have few—if any—benefits. To get your blood flowing and muscles prepped, dynamic movements are more effective, says Katie Rothstein, an exercise physiologist at the Orthopedic & Rheumatology Institute at the Cleveland Clinic. Exercises like arm swings and butt kicks increase your joints' range of motion and prime your muscles for action.

3.  Skipping the last three reps

The verdict: Bad idea.

The final reps of a move are where the magic happens. "You have to stress your muscles if you want them to change, and that occurs in those last few reps," says Holland. Your last reps should be tough to finish but not so difficult that you have to compromise your form. If your form starts to suffer early in the set, switch to a lower weight so you won't have to skip the last reps—or hurt yourself trying to push through them.

4.  Resting longer than the prescribed time during a circuit

The verdict: Go for it.

Many circuits call for short rests—usually 30 to 60 seconds—to keep your heart rate high enough to produce a cardio benefit (read: calorie burn). But if you're really struggling after a tough set, tack on an extra 30 seconds of rest, says Rebecca Stephenson, a board-certified women's health specialist in physical therapy at Harvard's Brigham and Women's Hospital. It will give you (and your muscles) enough of a breather to complete the next set with perfect form—without compromising your calorie burn.

5.  Blowing off lower-body strength training

The verdict: Bad idea.

Your leg muscles do get a workout during cardio, but you need to hit the weights (or do squats or lunges) to make sure you're hitting all of your muscle groups. "Muscles work in pairs, and when you stick to one type of cardio, you train only half of the pair," says Holland. "Strength training corrects these imbalances, so you stay injury-free and get great-looking legs to boot."

Supplement your cardio regimen with at least two lower-body or total-body strength training for women workouts a week, or combine strength and cardio by doing plyometric supersets (explosive moves like squat jumps and split lunge jumps done back-to-back without rest), says Holland.

6.  Not drinking H20 during exercise

The verdict: Depends.

Unless you're working out for more than an hour or you're sweating profusely, you can get away with sipping six ounces before and at least 10 ounces after a sweat session, says Rebecca Stephenson, of Harvard's Brigham and Women's Hospital.

 

 

If you are looking for more advice on your fitness routine why not schedule a consultation with one of our wellness coaches. Let our staff of professionals use their extensive experience in developing exercise programs for women to help you reach your health and fitness goals. It's free to do and our pleasure to assist however we can!

 

Portions of the above article appear in a blog post on www.womenshealthmag.com.

Fitness for Women: Get Moving!

Exercise is the key to vitality!

Thinking about how to begin a fitness routine? The good news is no matter your age, your health, or your fitness level—you can benefit from moving more. Whether you are generally healthy, are managing an illness or simply beginning to notice the affects of time, there are big and small ways to get more active and boost your fitness level.

Leading an active lifestyle is more important than ever...

The truth is that you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy. No matter your age or your current physical condition, you can benefit from exercise. And not only is exercise good for your body—it’s good for your mind, mood, and memory.

The 1st building block of  fitness:  Cardio endurance exercise

• Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues, improve the strength and vitality of your heart and lungs as well as burn excess body fat.

The 2nd building block of  fitness: Strength training

• Builds up muscle with repetitive motion using weight or external resistance.  Helps  prevent loss of bone mass, builds muscle, and improves balance—both important in staying active..

The 3rd building block of fitness: Flexibility

• Challenges the joint’s ability to move freely through a full range of motion .  This helps the body stay limber and increases range of movement for ordinary physical activities.

The 4th building block of fitness: Balance

• Maintains standing and stability under a variety of conditions.  These exercises improves balance and posture.

So as you can see there a four areas that are critical to becoming and remaining a healthy, vibrant woman well into you golden years. The first step is always the hardest sometimes, but you don't have to do it alone.  

Now that we have closed the book on 2011, a have begun anew in 2012, our best advice on fitness for women is very simply put...Get Moving!

We're Here to Help...

We know that starting an exercise routine or getting back into the routine can be a daunting task. We have lots of solutions that can help you shape your fitness path for 2012. Be it starting to attend a new group exercise class for women, instituting the help of a personal trainer, having a few days to try out a new center or just to ask a question, we have a bevy of trained professionals on staff who would be happy to assist you. Click one of these links for more information or just drop it in the comment box below and we will get back to you ASAP!

 

 

 

 

 

Essential Exercises for Women: Our Best Moves of 2011

It Ain't Rocket Science

There is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart and be consistent.  Not every exercise needs fancy equipment, just the dedication of your time. Over the past year we have shared with you many exercises that require no equipment at all but can deliver results you have loved! For our final installment of Essential Exercises for Women of 2011 we bring you the top four moves of the year as based on your readership!

1.  One Leg Lunge

1.  Stand about 2 feet in front of a chair, facing away with your hands on your hips.

 

 

2. Lift one leg and place it on the chair, shoelaces down, behind you.

 

3. Lower into lunge, keeping a 90 degree in the front knee. How low you go is up to you but the deeper the lunge the more work you load on the glutes and thighs.

 

Don’t forget to do each leg!  15 – 20 times each.

 

2.  Moving Squat

1.  Begin by bending your elbows and clasping your hands in front of you as you bend your knees and assume the squat position.

2.  Step your left foot out to the left side, keeping your core engaged and maintaining the squat position.

3.  Then follow with your right foot and place it directly next to your left foot.

4. Continue moving yourself across the room in this fashion. Once you reach the other side, swtich directions and travel to the right, leadng with your right foot. Move slowly and stay controlled.

This movement will increase your heart rate AND target your thighs,  backside, legs and midsection all at the same time."

 

3. Bench Dips

These primarily work your triceps, but they also train the muscles of your chest and shoulders. This exercise uses no special equipment, just your own body weight and can deliver great results.
 

1. Sit on one bench (or chair) and place your hands on the bench very close to the sides of your body.
2. Stretch your legs out in front of you and push your body off the bench holding yourself up with your arms (and a little with your legs).
3. Lower yourself down by bending at the elbow joint just to about 90 degrees and push yourself up (using the tricep and shoulder) back to the starting position.

Avoid using your legs to lift you up and keep your body close to the bench to protect the shoulder joint.  If you are looking to raise the intensity up a notch, try putting your feet on another bench instead of the floor or better yet on a ball!  Not only will that intensify the movement, it will also prevent you from using your legs and place all the work on those hard to target triceps!

4. Side Plank

This exercise targets your core muscles (abs, hips and back) and can be started in a modified position and as you become stronger intensified with positioning and length of time held.

1. Begin on the floor, lying on your side, knees bent and elbow resting on the floor under your shoulder.

2.  Push your body weight and hips off the floor until you have created a straight line between shoulder and hip and you  only have contact with the floor on your elbow and knee. 

This is your modified position.

 

3.  To intensify this position simple lift your knees off the floor, extend your legs to a straight line and let your body weight rest in the side of the foot.

 

 

The key to this exercise is creating and maintaining the straight line from shoulder – to knee- to foot.  Continue to breathe and work on holding the position for 30 seconds to begin with and increase to 60 seconds or more.  Remember to flip it over and do the other side!

 

A big THANKS and on to 2012...

We started this blog so that all of you in the blogosphere would have "go-to" place for great information that not only educates but entertains. Thanks to all of you we have enjoyed our largest increase in readership ever in the past 4 months! While we appreciate each time you log on to read or click the share button for Facebook, Tweet about us or send an article to a friend, in the coming year we want to bring you what YOU would like to read/learn about. So how about doing us one last favor for 2011...sound off in our Comments Section and let us know how we can help make the upcoming year your healthiest, most fit ever!

Essential Exercises for Women: Building a Better Butt

It is the age of the booty-licious! From Beyonce, to Kim Kardashian to Pippa Middleton it seems that having a more shapely backside is all the rage.  No matter what the current shape of your bum, chances are you want it to look better in your favorite pair of jeans. Granted, some of what you see in the rear view is genetic, but there are things you can do to to work with what you've got. We're not saying you can get a bum a la Jessica Biel overnight, but this glute toning exercise can help you impove upon what your mama gave you and why its featured in this month's edition of Essential Exercises for Women.

The Bridge

The Bridge is a classic yoga move that is also a great toning exercise for glutes and hamstrings as well as your core.

1. Lie on your back with knees bent, feet on the floor, hip width apart.
2. Beginning with a pelvic tilt (tucking the hips), peel the spine off the floor one vertebrae at a time until you've created a diagonal line from the shoulders to the knees. (The heels should be directly under the knees at the highest point.
3. Hold for a few counts, then slowly lower spine squeezing the butt so it is the last thing to touch the ground. Repeat 10-15 times.

Variation: For more of a challenge, from the top of the bridge, lower the spine halfway down, then squeeze the butt to lift back up in quicker smaller repetitions. Raising one leg as you complete the repetition also adds a bum lifting boost!

Check out these articles for more ways to maximize your "assets":

How To Build a Better Butt

Sculpt a Better Butt

Get a Better Butt in 20 Minutes

 

Have areas of your body you would like to see us target? Drop us a note below in the comment box. Our team of experts are here to help and have a wide variety of tips to share!

Healthy Recipes for Women: 3 Thanksgiving Classics Lightened Up!

With Thanksgiving just a few days away, your mouth is probably already starting to water thinking of all of those delicious holiday classics. You are probably also thinking about what your favorite Turkey Day treats will do to your diet or healthy living plan...but fear not! This ultimate eater's holiday does not have to mean sacrificing your healthy diet OR sacrificing the taste bud-tingling pleasure that comes with eating our holiday favorites. We have scoured the net for the best "healthier" options and present to you our top 3 just as delicious, but much more nutritous for some of your faves!

Green Bean Casserole

This recipe from SHAPE Magazine  who is famous for sharing the best in healthy eating for women, has all of the creaminess and the crunch of the classic version but with only 90 calories per 3/4 cup serving!

4c  fresh green beans, cut into 1-inch pieces

Cooking spray

2  shallots, sliced

8oz  baby bella mushrooms (or any mushrooms), sliced

Salt and pepper to taste

2c  plus 2 tablespoons rice milk, divided

2T  cornstarch

10  wonton wrappers

Fill a 2-quart saucepan with water; bring to a boil. Place green beans in water and cook just until soft, about 10 minutes. Drain and set aside. Heat a large saucepan on medium heat and spritz with cooking spray. Sauté shallots until translucent and just starting to brown, about 4 minutes. Add sliced mushrooms, salt, and pepper; cook, stirring occasionally, until mushrooms are soft and slightly browned, about 5 minutes. Use a bit more cooking spray if necessary to prevent the mushrooms from burning or drying out.

Shake rice milk thoroughly to thicken it, and add 2 cups to the pan with the mushrooms; bring to a boil. As the mixture is boiling, combine cornstarch and remaining 2 tablespoons of rice milk in a small bowl. Add cornstarch mixture to rice milk in the pan; bring to a boil again. Whisk frequently until the sauce is thickened, then reduce heat to low and simmer 5 minutes.

Meanwhile, cut wontons into thin strips. Spread evenly on a cookie sheet and bake in a preheated 350°F oven for 5 minutes. Stir, then bake until golden brown (another 2 to 3 minutes), monitoring carefully to prevent burning. Set aside to cool. (Don't turn off oven.) Add green beans to rice milk mixture, stir to coat evenly, and place in a 2-quart casserole dish greased with cooking spray; cover with aluminum foil. Bake for 25 minutes, or until the rice milk mixture is hot and bubbly. Remove from oven; top with the crisp wontons. Serve immediately, family-style.

Stuffing with Celery and Thyme

With a little revision, Women's Health Magazine made this once-a-year favorite a low-calorie food that you can eat year-round at just 93 calories per serving!

4 cups cubed reduced-sodium whole-wheat bread

1 teaspoon olive oil

4 stalks celery, minced

1 cup chopped onions

2 teaspoons poultry seasoning

1/2 teaspoon dried thyme

1/4 teaspoon ground black pepper

1 1/2 cups frozen defatted chicken stock, thawed

Preheat the oven to 350°F. Coat a 12" x 8" baking dish with no-stick spray.  Coat a large baking sheet with no-stick spray. Place the bread on the baking sheet and mist with no-stick spray. Bake for 15 minutes, or until golden brown. Transfer to a large bowl.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the oil, celery, onions, poultry seasoning, thyme, and pepper. Cook, stirring, for 5 minutes, or until the onions are soft but not browned.  Add the stock to the bread cubes in the bowl. Toss to mix. Add the onion mixture and mix well. Transfer to the prepared baking dish. Bake for 30 minutes, or until golden brown.  Makes 8 servings.

Graham Cracker Pumpkin Pie

Swapping a pre-made or home-made dough crust for a graham cracker one can actually be healthier! Sugar substitutes and swapping tofu for milk and eggs helps this recipe from Eating Well get even healthier, giving the pie a delicious, super-silky texture that's done in 2/3 the time.

1 can (16 ounces) pureed pumpkin

1/3 cup maple syrup

1/3 cup Splenda sweetener

1/2 tsp. salt

1 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground cloves

1/2 tsp. ground nutmeg

3 tbs. cornstarch to firm up the pie filling

1 package (10-12 ounces) silken/soft tofu

1 9-inch graham cracker crust pie shell 

 

Preheat oven to 425° F.

Mix the pumpkin and sugar. Add salt, spices, cornstarch and tofu, mix thoroughly.

Lower heat to 350° F and bake for another 60 minutes. Chill and serve.

Have a great, healthy Thanksgiving recipe? Share it in our comment section below!

 

Recipes from:

Women's Health Magazine's Healthy Thanksgiving Dishes 

SHAPE Magazine's Top 5 Healthy Thanksgiving Recipes

More recipes and healthy holiday tips, check out the article:

Thanksgiving Day 2011: Top Easy, Healthy Recipes for Your Holiday Menu

 

 

Exercise & Weight Loss for Women Over 35...A Strategy Revealed!

Things change...

One weekday night, you may find yourself sitting on the couch, staring through the television. Your look down at the bowl of ice cream in your hand and though just as delicious, you may wonder why in your 20's you could indulge then head straight to bed without a thought but now this bowl will end up on your hips! Why-oh-why is weight loss for women so hard as we age?

It Gets Tough after 35

After the age of 35 your metabolism slows down, meaning you burn fewer calories during everyday activities than you used to.“If you never had problems losing or maintaining your weight in your 20s or even in your early 30s, you may not be ready for what happens next,” Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center warns in a recent article in Good Housekeeping Magazine. “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.” 

You may soon start going through hormonal imbalance, too. Some side effects of that include the ever-loved fluid retention, lowered thyroid function, weight gain and bloating. Your prescription medications may also interfere with your ability to lose weight. (Talk to your doctor about alternatives that don't encourage weight gain.) Despite all this, you can take steps to encourage weight loss for women, including yourself. There is hope for those of us in the Over-35 Club!

• Put your book down, shut down the computer, and get some sleep! Strive for a minimum of six to eight hours of sleep per day. Weight loss requires getting enough sleep.

• Choose a diet that encourages weight loss for women. Just because a food says it’s low-calorie doesn’t mean that it’s good for you. Eat food with high nutritional value. The more processed foods with artificial sugars you eat, the more difficult it will be to lose weight as they hinder your body’s capacity to correctly process sugars. Healthy eating habits are essential in winning the battle of the "bulge" as we age.

• Weight loss for women means making use of down time between activities and work to exercise. Do squats while you fold towels, or do some push ups while you wait for water to boil. Schedule time to get exercise at least three times a week. Write it in your calendar, or put it into your iPhone. Make it fun by exercising with a friend regularly. You might also download an audio book to your iPod and listen to a chapter while exercise.

• Add strength training to help boost your metabolism since your metabolism rate increases as you gain more muscle mass. Muscle mass also decreases as we age. Weight loss requires commitment to a regular exercise schedule.

• Weight loss for women necessitates eating less than you burn. First, determine your basal metabolic rate (BMR) using an online calculator to tell you how many calories your body burns through normal metabolic activity in a day (which can account for 60 to 70% of how many calories you burn daily). Then, determine how many calories you need to take in to maintain your current level of activity. You can also ask at the gym to have your body fat measurement taken and BMR calculated for you.

• Decrease your caloric intake by 500 calories per week to lose one pound per week, and by 1,000 calories to lose two pounds per week. Decreasing your caloric intake is vital losing the weight you want to see gone. Crash dieting won't work. In fact taking in too few calories will slow your metabolism even further. Slow and steady wins the race. “If you stay within the 1,200- to 1,500-calorie range, you can still slim down — and you’ll lower your metabolic rate only by about 5 percent,” explains David C. Nieman, Dr.P.H., director of the Human Performance Laboratory at Appalachian State University in Boone, NC. “What’s more, about 90 percent of the weight you lose will be fat.”
  

• Water and weight loss for women go hand in hand. Compete with yourself every day to see how many ounces you can drink. Unsure of what amount is the right amount? Calculate how much water you need here.

Weight loss for women over 35 isn't impossible, but it does require you to recognize the changes in your body and adjust your diet and exercise habits accordingly. Strategize and stay fit, trim and healthy for a lifetime!

 

We'd love to help...schedule a FREE CONSULTATION with one of our wellness professionals today!

 

Read more: 

Women, Weight, and Hormones: A Weight Loss Plan for Women over 35

 

Secrets of Weight Loss for Women Over 35

 

Women's Wellness: Top 10 Things You Can Do To Prevent Breast Cancer

What can I do to prevent breast cancer? What is the best way to find my cancer early, before it has spread? These are two of the most common questions women have. Here's what we know: 

There is nothing that you can do to ensure that you absolutely do not get breast cancer. However, studies suggest that some lifestyle choices may help reduce breast cancer risk. 

These include:

1. Eating a healthy diet that is low in animal fat and high in whole grains and fruits and vegetables. There is no data indicating that a specific diet, per se, can help reduce breast cancer risk. 

2. Taking a multivitamin and make sure it includes adequate folic acid.

3. Having your children before 35, if you have a choice. 

4. Breastfeeding your children. 

5. Avoiding unnecessary X-rays. 

6. Drinking alcohol in moderation and make sure you take folic acid when you do drink. 

7. Losing weight (if you are overweight). 

8. Not gaining weight after menopause. 

9. Getting regular exercise. 

10. Using hormone therapy to treat menopausal symptoms for the shortest time period necessary, it at all. 

You should also be sure to:
•Evaluate any breast symptoms or changes that develop.
•Have mammograms when appropriate.
•Consider raloxifene if you are postmenopausal and need to take a drug to prevent bone loss.
•If you have a family history of breast cancer or for other reasons are at high risk of getting breast cancer, visit our section for High-Risk Women. 

To help us learn more about breast cancer prevention, you can:
•Join the Love/Avon Army of Women, revolutionary initiative that is changing the face of women's wellness, specifically in the area of breast cancer research.
•Participate in studies sponsored by the Dr. Susan Love Research Foundation.
•Work with us to insure research on breast cancer prevention is supported and funded. To support the Dr. Susan Love Research Foundation and donate, log on to www.dslrf.org.

 

This majority of this post is courtesy of the Dr. Susan Love Research Foundation, dedicated to eradicating breast cancer and improving the quality of women's health through innovative research, education and advocacy. To support this important cause and donate, visit www.dslrf.org.

5 SHOCKING "Health Food" Phonies...more Nutrition Advice for Women

If your weight-loss regimen consists of giving up the foods you love in favor of a diet of strictly flaxseeds and rice cakes, it's time to reconsider your strategy. There are lots foods out there masquerading as being "healthy" when in reality although they may be better than some other choices, their true nutritional value may not be quite as it seems.

Seemingly nutritious packaged and prepared foods often abound with added sugars, preservatives, and dangerous, belt-breaking fats. To help you sort out some of the biggest culprits we have have identified the most punishing health ruses and replaced them with delicious alternatives that will keep you satisfied and give you all the purported nutritional benefits that many of our most beloved foods sadly do not. 

1. Turkey Burger

850 calories 
50 g fat 

Eat this instead!
7-oz sirloin steak
350 calories 
20 g fat 

People hear turkey and automatically think lean and healthy, but depending on the type of ground turkey and toppings used, one of these poultry patties can be every bit as fatty and caloric as a beef burger. Sirloin, on the other hand, is one of the leanest cuts of meat available, which makes for an incredibly satisfying, protein-enriched meal that will keep you feeling fuller, longer. Who wouldn't want to make this swap?   

 

2. Bran Muffin

420 calories 
20 g fat

Eat this instead!
Ham, egg and cheese on an English muffin
300 calories 
12 g fat 

Bran muffins are comprised of two things your body doesn't want in the morning: sugar and refined flour. Both will work to spike your blood sugar, which signals your body to start storing fat and sets you up for a mid-morning crash. And with only trace amounts of fiber, there's nothing healthy about this misunderstood muffin. The breakfast sandwich, on the other hand, is a surprisingly great way to start your day. Besides having fewer calories, fat, and carbs, it also offers about 20 grams of protein, which we really need in the morning to jumpstart our metabolism.    

3. Yogurt with Fruit on the Bottom

190 calories 
30 g sugars 

Eat this instead!
Plain yogurt with fresh fruit mixed in
110 calories 
15 g sugars 

You wouldn't start your morning with a can of Coke, would you? Then you should pass on these troublesome yogurt cups since they contain as much sugar as a soft drink. Almost all of what comes directly from the "fruit" is high-fructose corn syrup. Yogurt and fruit can be a great way to start your day, but do it yourself by mixing a cup of nonfat plain yogurt with a half cup of mixed berries.    

4. Margarine

100 calories 
11 g fat
2.5 g saturated

Eat this instead!

Whipped Butter (1 tbsp)
50 calories 
6 g fat 
1.5 g saturated

In their haste to remove saturated fat from butter, margarine makers created a monster—a soft, spreadable sludge loaded with trans-fats, a dangerous lipid with more concerning links to heart disease than saturated fat. Stick with the real stuff, but pick up whipped butter from brands like Land O' Lakes instead; by whipping air into the butter, manufacturers decrease the caloric density of a tablespoon of butter, plus it makes for easier spreading.  

  

5. Dried Fruit             

175 calories 
45 g sugars

Eat this instead!
Fresh fruit like a apple or a peach
70 calories 
15 g sugars 

Okay, so dried fruit won't totally derail a day of good eating but it's far from being a harmless snack. First, because the dehydrating process sucks most of the volume from the fruit, you can eat cups of the stuff, and 600 calories later, still not feel any fuller. More troubling, though, is the fact that companies almost invariably add a ton of sugar to the fruit, making Craisins closer to candy than Mother Nature's original intention. In this case, the choice is clear: Stick to the real stuff.

Our best advice...read the labels and not just all of the numbers. "The quality of our food is profoundly important," says Rita of FitBlogger.com.  Take the time to check out what might be lurking in that so-called "heath food". In addition to the calories, sugar, fat and sodium there can be all sorts of other things that are added to make some of these foods taste better but might even be harmful to you. Like everything else under the sun, there's even "an app for that" ! Fooducate’s free iPhone app scans UPC codes to assess products with an algorithm that favors real ingredients, actual (vs. fortified) nutrients and minimal processing.

Need Help?

At The Women's Club we have all sorts of experts that would love to help you with your weight loss and nutrition questions. Shoot us an email to womensclub@aol.com, leave us your question in the comment section, or to submit your question anonymously click 'Ask Us' below.

 

 

List compiled from an article on Eat This, Not That.com

Age-Defying Skin Care for Women: Bye-Bye Blemishes!

It's Time to Get Even! 

Our face is constantly barraged with all sorts of things that can mar and age it prematurely. Don't despair, help is on the way! Learn how you can erase years from your face by following these complexion-perfecting tips which address three very common skin issues.

Sun Spots

What they are: When you slack on sunscreen, you can develop clusters of pigment that form freckles, light-brown patches, or mole-like dark spots.

How to get even: Choose topical products that contain kojic acid and amino acids. "Studies show that these ingredients lighten by inhibiting tyrosinase, an enzyme that triggers the production of melanin in your skin," says Francesca Fusco, M.D., an assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City.Try Day Bright SPF 30 or Chroma White from the Dermalogica line of Skin Care products.

Erase brown patches by swiping a peeling pad with exfoliating fruit acids over clean skin two
nights a week. Try Dermalogica's Daily Resurfacer.

If your budget permits, opt for monthly custom treatments at the spa which use higher strengths of vitmains, enzymes and acids so you see results faster. These treatments can also be combined by Microdermabrasion to boost your results.

 

Rosacea

What it is: Derms aren't sure what causes rosacea, but extreme temperature changes, exercise, spicy foods, and alcohol can induce red inflammation on the cheeks, sometimes accompanied by broken blood vessels.

How to get even: Cleanse twice a day with Dermalogicia Ultra-Calming Cleanser to help soothe irritated skin.

Afterward, smooth on Ultra-Calming Serum. These anti-inflammatory ingredients have been shown in clinical studies to minimize redness. Niacinamide also strengthens the skin's surface layer, which is impaired by rosacea, helping it to become less sensitive.

 

Acne Marks

What they are: "The inflammation that comes along with a pimple triggers pigment production— it's your skin's defensive reaction," says Rebecca Giles, M.D., owner of FIX skin clinic in Malibu, California. The result? Postinflammatory hyperpigmentation in the form of red discolorations. On darker skin tones, they may look brown.

How to get even: Most marks will fade within six months to a year. Until then, disguise them by dotting a creamy cover-up onto the spot and then feathering the edges. Try Sheer Tint Moisturizer SPF 15/Dermalogica.

Impatient? "A spot treatment containing citrus bioflavonoids, which have both a lightening and an anti-inflammatory effect, may help speed fading by turning off pigment-producing cells," says Master Esthetician Saima Shaheen. Try C-12 Chroma White Serum from Dermalogica. Dot it onto clean skin in the morning (before applying moisturizer or makeup) and at night.

 

 

Go Ahead, Send us Your Skin Care Questions!

 

* The Women's Club Spa uses Dermalogica products exclusively. We are also an authorized Dermalogicia retailer.