One very good thing about shopping for the Holidays

Let yourself walk around because here are the benefits.

  Walking is one of the best forms of exercise because it contributes so many benefits to the human body without risking injury or stressing it.

Reduce Cholesterol

The fundamental health benefits of exercise walking are many. Metabolically, it helps control weight, blood sugar, and cholesterol levels. A brisk walk can burn up to 100 calories per mile or 300 calories per hour. Walking is the perfect complement to a sensible diet to lose weight and keep it off.
Walking Really Does

Improve Cardiovascular Fitness

. As an aerobic exercise, walking gets the heart beating faster to transport oxygen-rich blood from the lungs to the muscles. The heart and lungs grow more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate. Walking is even a central element of medical rehabilitation. Recovery from many ailments, including heart attack, is facilitated by a regular walking regimen.

Improve Blood Circulation

For people with poor circulation to the arms and legs, walking can increase the size and improve the efficiency of the tiny vessels that supply blood for cellular respiration. Anyone diagnosed with poor circulation should see a doctor before beginning exercise walking.
Psychologically, walking generates an overall feeling of well being and can relieve depression, anxiety and stress by producing endorphins, the body's natural tranquilliser. A brisk walk will relax you and stimulate your thinking.

Reduce Heart Attack Risk

If you are more than 40 years old and have any problems with weight, respiration, blood pressure, heart problems, pulse rate, or cholesterol, check with your doctor before walking. The same goes for diabetics, smokers, or people with pre-existing injuries or a family history of heart problems.

Reduce High Blood Pressure

So park far away, take an extra minute to see the store in entirety or go to a big box store and walk around there. You might see some bargains and you will be warm as reap the benefits.

For more help and information  Click Here!

 

information provided by www.medidex.com

Who has the time? Maximum results from minimum time workouts

Craig has helped me so much along they way. Not only is he an expert (he writes for Men's Health Magazine for an example) He can get great result in minimum time and here is a video that I like from him.

I strongly suggest you try his program you won't be disappointed! 

Click Here!

What plan to you have for the Holidays? I have one and so should you.

Do you have a strategy for enjoying holiday meals and avoiding seasonal weight gain? What you have to have is a smart plan in place to make smart choices, rather than just depriving yourself.

   1. Choose fiber-rich fruits and vegetables for appetizers, eat high-calorie foods sparingly and avoid dishes high in saturated fat and sodium.
   2. Be aware of what you eat. To help prevent overindulging - and the stomachache, bloating and other gastrointestinal discomfort that can come with it - be mindful while eating, and stop when you are feeling full.
   3. Don't starve yourself all day to justify eating more at dinner. Eating a satisfying breakfast can ward off the temptation to overindulge later in the day.
   4. Savor your foods. Choose foods that you really love to eat, chew each bite slowly and be mindful of all the flavors and aromas. Eating slowly not only allows you to enjoy and be give thanks for your food, but helps prevent overeating: it takes 20 minutes for the stomach to signal the brain that you're full.
   5. Get up from the table when you're done in order to avoid nibbling.
   6. Once your meal is over, take a walk to help digest your food and think about what a wonderful experience you just had - and the company and conversations that contributed to making it memorable and enjoyable

Remember it is about celebrating with your friends and family while sharing food and drinks with them.
For more help and information  Click Here!


information provided by Dr. Weil

Planning your meals are you best defense against extra wieght

Instead of white starchy mashed potatoes or yams with marsh mellows on top here is a good recipes to try anything but especially this Thanksgiving!

Garden Vegetable Gratin

 

Ingredients

3 pounds russet potatoes, peeled

2 tablespoons unsalted butter

4 ounces shallots, diced

1 medium carrot, diced

1 small zucchini, diced

1 cup frozen peas, thawed

2 cloves garlic, minced

2 tablespoons stemmed thyme

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/4 teaspoon grated or ground mace

3 cups reduced-sodium vegetable broth

1 cup low-fat or fat-free cream

Preparation

1. Position the rack in the center of the oven and preheat the oven to 350 degrees Fahrenheit. Peel and thinly slice the potatoes. Place the slices in a bowl, cover with cool water and set aside.
2. Melt the butter in a large skillet over medium heat.
3. Add the shallots, carrot, zucchini and peas. Cook, stirring often, until softened, about 3 minutes.
4. Add the garlic, thyme, salt, pepper and mace. Stir well to warm through. Remove from the heat.
5. Layer the potatoes and vegetable mixture in a 10-cup gratin or 9-by-13-inch baking dish by first blotting some potato slices on a paper towel, then layering them across the bottom of the dish. Add some of the vegetable mixture, spread it over the slices, then blot dry more slices and add them as another layer. Keep layering the casserole, like a lasagna, ending with a layer of potato slices.
6. Whisk the broth and cream in a large bowl. Pour it over the contents of the baking dish.
7. Bake, uncovered, basting occasionally, until it is golden and most of the liquid has been absorbed, about 2 hours.
Yield: Makes about eight side-dish servings.

this dish will yield you:
A layered potato casserole, a gratin (pronounced grah-TAN) is a French dish named for both the technique and the dish it’s baked in: a fairly shallow, oval, oven-safe baking dish. Nonetheless, you can make it in a standard 9-by-13-inch baking dish, more in keeping with standard American cookware. Here’s a perfect version for your holiday table: a side dish that just may even conquer the main course!

recipe by Dr. Weil

Ok so you may know the answer but do you know the reasons why these drinks are bad for you?

You need to be aware where you calories are coming from and how many. The most egregious is the "empty" calories in these drinks so avoid them.

1. Coffee drinks with full-fat dairy, artificial flavorings and extras such as chocolate sprinkles. These can pack as many calories (and fat) as a meal. A better option is a plain coffee with soymilk or, better yet, antioxidant-rich green tea.

2. Sugary cocktails. Whether it’s a margarita or a pina colada, cocktails pack a double dose of calories due to alcohol and sugar - some can top 800 calories in one drink. Better options are a glass of red wine (60-100 calories) or a light beer (about 100 calories).

3. Non-juice "juice drinks." Before buying juice, read the label and make sure it is 100 percent juice (not just “made with” real juice) and check for sweeteners and calories. Many of these products are no better than drinking sugar water. Even 100 percent juice can spike blood sugar and promote weight gain, so mix it with plain or sparkling water or green tea to lower the glycemic load.

4. Soda. There just isn’t anything nutritious about soda, whether it’s diet or regular. If you’re a soda addict, break the habit by eliminating soda as a treat, and stop reaching for it automatically with a meal or as a thirst quencher.


For more help with healthy choices  Click Here!

by Dr. Weil

Do you do this before you workout?

Hi
 Working out is important for so many reasons make sure do you it in a safe and healthy way





For more information that will be of great help to you  Click Here!

Here are a few more goodies to check out

Here are a few other good items you can add to your shopping list

So Delicious Unsweetened Coconut Milk Beverage

PER SERVING (1 cup): 50 calories, 5g fat, 15mg sodium, 1g carbs, 0g fiber, 0g sugars, 1g protein -- POINTS® value 1*

This alterna-milk recently popped up on our radar, and we're COMPLETELY psyched. Don't confuse this dairy-free drink with the thick, creamy goo you get from a can. This is lean, light, and naturally sugarless. If you're looking for a low-cal milk swap without soy, rice, or almonds, here's a great option for you. Yes, it has some fat, but the calorie count is still WAY lower than skim milk. Try it out! P.S. It comes in both refrigerated cartons and shelf-stable boxes. (Score!)



New & Improved! Soyjoy Bars

PER SERVING (1 bar): 130 - 140 calories, 4.5 - 6g fat, 45 - 50mg sodium, 16 - 17g carbs, 2 - 4g fiber, 11 - 12g sugars, 4g protein -- POINTS® value 2 - 3*

That's right. SOYJOY. We never thought we'd be recommending it either, but the bars recently underwent a makeover and came out tastier, more moist, and with a brand-new AMAZING flavor in the lineup. The new variety, Banana, is the one that initially won us over. And after trying the improved Blueberry and Strawberry treats, we're officially on team Soyjoy!


New Flavors! Blue Diamond Almonds 100-Calorie Packs

PER SERVING (1 pack): 100 calories, 8 - 9g fat, 0 - 80mg sodium, 3 - 5g carbs, 2g fiber, 1 - 3g sugars, 3 - 4g protein -- POINTS® value 2*

"But HG, haven't these been out for a while?" Not these NEW kinds, people! Now you've got wild ones like Wasabi & Soy Sauce, Cinnamon Brown Sugar, and Dark Chocolate along with standards like Sea Salt, Lightly Salted, and Whole Natural. All of them are near and dear to our hearts. And mouths.




Litehouse Tangy Orange Citrus Dressing, Sauce & Marinade

PER SERVING (2 tbsp.): 50 calories, 0g fat, 190mg sodium, 13g carbs, 0g fiber, 12g sugars, 0g protein -- POINTS® value 1*

How many dressings in your fridge also function as a marinade and a sauce? Eh, probably a few... but how many of them have won an award for "Dressing of the Year"? Not quite so many! This amazingly versatile and super-delicious multitasker is great on fish, chicken, leafy greens, stir-frys... You name it; this sweet item is probably good on it. (OK, maybe not VitaTops... but you know what we mean!)


StarKist Low Sodium Albacore White Tuna in Water Pouches

PER SERVING (one 2.6-oz. pouch): 90 calories, 1g fat, 70mg sodium, 0g carbs, 0g fiber, 0g sugars, 21g protein -- POINTS® value 2*

Albacore tuna from a can or pouch is a delicious and easy way to get more fish into your diet... but what if you're keeping an eye on your sodium intake? Face it: Most of us do NOT need as much salt as we typically get from packaged foods, so it's smart to cut some out when we can. This pouched tuna is a GREAT example of how to do just that. Especially if you're just gonna mix a bunch of yummy stuff into it anyway; start with a less salty base!


CHEW ON THIS:
Hey! It's National Fig Week! Have you tried Figamajigs? The bars and bite-sized candies are a great way to get a sweet chocolatey fix without going overboard on the junky stuff. YUM!

HEY  TO GET HELP PUTTING THE FOOD YOU BUY TOGETHER IN A YUM YUM GOODNESS 

Click Here!

thanks to Hungry Girl for this information

Hey with losing weight and eating and exercising you can get this

You should get all of your vitamins in on a healthy diet for weight loss and to maintain a healthy weight as well as exercising will boost the look, feel and health of your skin here are a few reasons

exercise increases blood flow to you organs including your skin3

which can deliver oxygen and these vitamins 

vitamin A for wrinkles

vitamin B3 for redness

vitamin C for spots

vitamin E for moisture

vitamin K for dark circle

You can enjoy many "side effects" on your way to a  lighter healthier you!

How easy can it get

I have no longer been purchasing processed food for a few years now and here is an easy list I often refer to for shopping to keep it healthy and easy.

kiwi

 strawberries

 apples

oranges (not orange juice)

grapes

pears

pineapple

blueberries

grapefruit

blackberries

raspberries

mango

melon

plums

bananas

watermelon

asparagus

green beans

sweet potatoes

green onions

avocados

chard

acorn squash

butternut squash

portobellos mushrooms

eggplants

spinach

salad greens

broccoli

yams

carrots

kale

for drinks I stick to tea and water with lemon and sometimes Vitamin Water in a pinch

what are your additions?