Thanksgiving Damage

I promised today would be the day to talk about Thanksgiving "damage".  And today I must talk about damage …  You see, today I will have to listen to my own advice.  I, too, overindulged. Arghhh.

I planned and planned for Thanksgiving weekend.  I promised myself I would be very careful; but, I caved in… I ate more than I should have.  I admit I didn’t stop on Thursday; I overate all weekend.  There was too much food in the house.  There were too many people around.  Blah, blah, blah.

Today is a new day.  Here we go again.  Here’s my plan.

I need to cleanse.  I need to get rid of all of the extra water and bloat.  There are several ways to do this:

•  Drink more water
•  Eat more vegetables
• Drink soup with lots of vegetables-  I will be making the famous Weight Watcher Cabbage Vegetable Soup today: http://www.cooks.com/rec/view/0,1625,144174-240193,00.html
• Isagenix Cleanse- A nutritional body cleanse that aids the body’s natural ability to remove impurities.  This cleanse contains over 100 nutrients, including ionic minerals, and antioxidants that helps support vital functions and immune system.  http://valleybootcamp.isagenix.com/us/en/everydaypak.dhtml

Try to do more than one of the above items.  The more you do the more success you will have in the shortest amount of time!

If you are looking to lose more than a few pounds and want to lose it fast, here are a few suggestions:

•     Isagenix Cleansing and Fat Burning System- a nine day system including the Cleanse (described above), Nutritional Shake, Accelerator (Containing fat-burning nutrients, which help to support the liver’s ability to metabolize fat quickly and help reduce appetite), and snacks.  Lauren at the Valley Boot Camp office used this system last month and lost 15 pounds in just 15 days. http://www.valleybootcamp.com/9day.php
•     Take the two week Boot Camp starting next Monday.  The Boot Camp will provide intense exercise that will get your system moving and help transform your body.
•           Take the Valley Boot Camp “Lose the Fat” Challenge.  It will be a two week challenge combining exercise and nutrition. A healthy meal plan will be provided or you could follow the Isagenix Cleansing and Fat Burning System.  Either way, you are sure to lose a good deal of weight and have a chance win great prizes.  http://valleybootcamp.com/blastthefatchallenge.php

There is nothing like the combination of nutrition and exercise to transform your body.  I wish you to best of luck whatever you chose. Just do something, don’t let yourself continue to be uncomfortable.

For more fitness and nutrition information you can find tips on our website or follow us on Facebook.

Coffee or Soda—Which is healthier

In a recent study, woman who had one cola a day had about 15 percent higher risk of hypertension while similar pattern drinking of coffee appeared to have little effect.  And it appeared that the more cola they drank, diet or regular,  the higher their risk was for hypertension.  The coffee drinkers did not have an increased risk for high blood pressure.  So it does not appear to be the caffeine that is the culprit, but possibly the sweetner. (Maybe corn syrup is the problem?) Apparently coffee's caffeine can temporarily increase blood pressure for some people, but for most people small amounts (approximately 250 mg per day) appear to be safe.

But the answer to the healthiest drink is water.   Water.   Water.  You cannot be healthy if you do not drink enough water.  Our bodies are 60-75% water. So while you may feel you are getting your daily water needs in by sipping coffee, diet soda, or juice, there is nothing like the real thing: water!

Here are some of the Benefits of Drinking Water:

Transports oxygen to cells- water generates electrical and magnetic energy in every cell, providing a natural power boost

Maintains muscle tone - Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains

Regulates body temperature—you will feel more energetic when exercising

Helps reduce water retention

Helps metabolic breakdown of proteins and carbohydrates

Helps eliminate body waste and toxins- Water is used by the body to help flush out toxins and waste products from the body. If your body lacks of water, your heart, for instance, need to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.  Flushing out waste (pardon the pun)  will raise your metabolism and help you lose weight.

Reduces hunger- works as an effective appetite suppressant without any calories.

Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increase skin elasticity.

Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrate.

Drinking water can also prevent and treat:

Depression: hydration helps the body naturally replenish its supply of the neurotransmitter serotonin

Disorders: hydration is needed for the production of nature's sleep regulator, melatonin

Lack of energy: water generates electrical and magnetic energy in every body cell, providing a natural power boost

Attention Deficit: a well hydrated brain is continually energized to imprint new information in its memory banks.

Heart disease and stroke: hydration is essential to help prevent clogging of arteries an the heart and brain.

Hypertension: hydration is crucial in treating it without using diuretics or medication

FLU  and other ailments like kidney stones and heart attack: water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc.

Reduce the Risk of Cancer:  some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.


So even if you don't like water, drink it.  Try it bottled.  Try it flavored.  Try it cold.  Just drink it.


For more health and nutrition tips follow us on Facebook or read our tips for success on our website at Valley Boot Camp.

Soup, the Slimming Food

Now that the days are getting colder it’s not unusual to start thinking about soup again.  Soup is warm and comforting with lots of healthy bonuses that we shouldn’t ignore.   Eating soup before your meal adds volume and fiber to keep you from overindulging later in the evening.  Add a serving of high fiber, low sodium soup to your daily diet and you are sure to lose some unwanted pounds in time for the holidays.

So read up, and get ready for soup.

Take a close look at any diet, and be prepared to be wowed by a “wonder soup”.  There are reasons for this:

• Soup makes you feel fuller than other foods and therefore helps you eat less.  Some studies show that eating a first course of soup can reduce your total meal intake up to 12 percent. Perhaps it is the high level of water content in soup, or maybe it is the heat of the soup making us eat slower and understand that we are full, or maybe it is the soup’s high fiber content from all of its’ healthy vegetables. People that have had soup for lunch do not get as hungry later in the day.

• Another great feature of soup is the power of the “Big Pot”.  There is nothing like making a mega sized pot and freezing enough for the winter.  Ok, we know it will never last throughout the winter but it will make you feel warm and cozy just thinking that you have something good put away for a busy day

•  And my last big plug for the power of soup is its’ “clean out your fridge feature”.  I hate letting veggies go to waste.  Almost any veggie can be thrown into the pot before it spoils and improve the taste of the soup. 

So get out your “Big Pot”, get the storage bowls ready, and start cooking.  Here are a few recipes below.

http://www.eatingwell.com/recipes/black_bean_soup.html

http://healthrecipes.com/healthy_cooking.htmhttp://mobilelink.womansday.com/Articles/Health/Diet-Nutrition/The-Woman-s-Day-Slimdown-with-Joy-Bauer-Skinny-Salad-and-Soup-Recipes.html

http://www.cooks.com/rec/view/0,2248,152181-235200,00.html

Do you have a favorite soup recipe?  Feel free to share it with others here.  We would love to hear from you!

For more tips about nutrition and exercise visit our website at http://www.valleybootcamp.com, or follow us on Facebook at  http://www.facebook.com/ValleyBootCamp

Barefoot or Padded Shoe?

Are you the kind of person that believes that half of the fun is in the gear?  The right clothes for the right sport?  If you are that kind of person, you are not alone.  Perhaps that is why the athletic apparel industry has swamped the market with millions of choices.    Athletic shoes, in particular,  has transformed into a cornucopia of different choices.  It is no longer the choice of a “sports shoe” or a “sneaker”.  There are different choices for walking shoes, dress sneakers, tennis, soccer, baseball, running, etc.   And, as with most trends, testing is inconclusive as to the right choices when buying athletic shoes.  What is right one day is not right the next.  The consumer is left to decide what is right for them.

One of the newer trends today is to exercise barefoot.  That’s right; no shoe at all.  The thought is that nature gave us the proper technology to support ourselves.  People dance barefoot, do yoga barefoot, lift weights barefoot, and now run outside barefoot.  This is the theory of less is more.  Depending on what research report you read, going barefoot is either better or worse for you.

Compare this trend with the new “Shape Up” technology which claims to tone as you walk.  The rocker sole on the shoes creates an intentional instability, and you have to work harder to walk.  It is the exact opposite theory of walking or exercising barefoot.  There is some controversy that the massive artificial padding underfoot can throw off your natural balance and do damage.  But speak to customers who have purchased these rocker soled shoes and you will find a strong and happy following.

How do you choose?  Do you think that we need the technology and support manufacturers create, or do we fare better by trusting nature?  

What's Healthier-- Big Mac or Pizza Hut?

Which do you think is the healthier choice and why? Pizza has a reputation for being lethal while on a healthy diet.  But Big Mac’s… Well, it does have the word BIG in its name for a reason…

If you guessed that the slice of pizza from Pizza Hut is the healthier choice you are correct.  One slice of hand tossed style cheese pizza is only 220 calories, with only 72 calories from fat.  The Big Mac is a whopping 576 calories, with 292 calories from fat.  The total fat from a Big Mac is 32.5 gram, versus 8 grams of total fat from a slice of Pizza Hut.

Let’s imagine you walk into MacDonald’s with your family and like most people you order a Big Mac Value Meal.  Add 230 calories for a small fries (more than the slice of pizza!) for a total of 806 calories.   Now let’s imagine you walk into Pizza Hut with your family and order one pie.  You were only going to eat one slice, but everyone one has two slices so you join in.  You eat 440 calories, with 144 calories from fat.  You are still way under the damage of one Big Mac without the fries.

There are, or course, better choices to make if you find yourself in MacDonalds.  Check out their nutrition information here: http://www.mcdonalds.com/us/en/food/food_quality/nutrition_choices.html  and be informed the next time you must eat fast food.  Pizza Hut also posts all of their nutrition information which can be found here: http://www.pizzahut.com/nutrition.html


For more information about fitness and nutrition visit our website at www.valleybootcamp.com or follow us on facebook.

Visualize Your Goal

The last post discussed how important it is to clearly define your goal.  Today we are going to discuss how you can use that clear definition to help support your efforts to success.  

Your health and fitness efforts are all about your goal.  So, picture yourself reaching your goal.  Maybe you just finished a 10K race, or maybe you just zipped up the size 10 jeans for the first time in ten years.  Can you see it in your mind now?  How do you feel?  Feels pretty good, doesn't it?

What can you do to remind yourself of this success?  Do you have a photo of you in the jeans 10 years ago?  Or a photo of you running a successful race years ago?  If you do have these photos, try to dig them up and use them.

If you don't have photos, you will need to create something to remind yourself that you will and you can accomplish this.  Maybe you can look through a magazine and find of photo of your goal, or maybe you will have to write yourself a reassuring message. Perhaps, "I CAN lose 10 pounds and I WILL look great in my little black dress.  OK, I know it sounds hokey but this reminder may help you when you need it most.  

Now post this photo or reassuring message somewhere in the kitchen in plain sight it you can.  If you are not comfortable posting it in plain sight (family teasing can be brutal!) then post it somewhere you will be able to see it throughout the day to reaffirm your commitment to success.  Maybe you could post it on the inside of a kitchen cabinet door that only you use.  Where ever you chose to put it, try to be able to view it a few times during the day.  

Strength and support can come in the most surprising places.  Make sure you place yours in a place you won't have to look too hard for it!

For more information about fitness and nutrition visit our website at www.valleybootcamp.com or follow us on facebook.

Health and Fitness Goals

You have decided to work on your health and fitness for a reason.  What is it?  Be as specific and honest with yourself as you can about your answer because your answer is very, very important.

Say, for example, that you want to lose 10 pounds.  That's a great goal, but try to be more specific.  Why do you you want to lose 10 pounds?  How will those 10 pounds change your life?

Do you have a class reunion coming up- or a special dress you want to look great in?  Do you believe that the loss of 10 pounds will help you breath better- or run faster?  Be as specific as you can how this goal will change your life and make you happier or healthier.

Why?

Defining your goal clearly is a first step.  The clearer your goal is and the stronger you can remain focused on it the more likely you are to be able to reach that goal.

visit our website at www.valleybootcamp.com and follow us on facebook at http://www.facebook.com/ValleyBootCamp.