Drinking CAN be good for you...

http://tinyurl.com/shakeforlife

Hump Day Humor

Year in Review

Top 10 (no particular order) LIFE-CHANGING events for us in 2009:

1. Brother had his last brain surgery and finished radiation! AMEN!
2. Beachbody business more than doubled!
3. Bought my first new car in 10 years.
4. Met my Australian nephew and kind-of, sort-of sister-in-law for the first time.
5. Son diagnosed with ADHD and SPD.
6. Realized, without a shadow of a doubt, that we ARE supposed to homeschool.
7. Found out that that hubby will be deployed overseas.
8. Added a flying squirrel to our zoo (trust me, it HAS been life-changing.)
9. Made decision to become Turbo Kick certified.
10. Fell more in love with my family.

I can't wait to see what 2010 has in store!!!!!

R Before I (research before ignorance)

Nope, I don't typically post on Sundays, but I am trying super hard to not blow a gasket at the ignorance of some people.

I'm appalled that anyone can hint that we, my husband and I, actually CAUSED our child's ADHD. WTH?!?!?! Our son was adopted at birth, and as a RN, I've done a tremendous amount of research regarding the genetic link of ADHD. ADHD actually has a high hereditability compared to other behavioral diagnoses.

People, do your research before you start to give your opinions...regardless that "some studies say TV and video games cause it." Actually, the studies say that TV and video games can aggravate symptoms, NOT cause it.

Just because my child can be difficult to manage at times and has a hard time containing his emotions does NOT mean we have parented poorly. To believe that is pure ignorance.

and now, I shall step down from my soapbox.

Wishing You a Very Merry Christmas!

Promise...

Hump Day Humor

Is a plug JUST a plug?

Ha! Nothing like bad hair plugs to get you to read a post!!!!! There is NOTHING bad about this plug, however. Please read on.

One of the reasons that I became involved in Beachbody is because of the support they provide to non-profit organizations (NFP.) Beachbody believes in giving back to our communities. We all know NFPs ie schools, churchs, soroities, fraternites, family organizations. How many of us have been approached to buy cards, candy bars, and cookies or have our car washed? Fundraising with Beachbody is a UNIQUE way to raise money, fight obesity, and promote family time!

The cool part? Beachbody waives ALL fees for NFPs!!!!!!!!

Please go to our new website for more information about this HIP new way to fundraise!

GoFitCoach Non-profit site

Whole grains: Hearty options for a healthy diet Part 2

Many foods made from whole grains come ready to eat. These include a variety of breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and in the ingredient list. Make sure whole grains appear among the first items listed. Try to choose items with at least 3 grams of dietary fiber per serving.

New white whole-wheat bread makes it even easier to add whole grains to your diet. White whole-wheat bread looks and tastes like white bread but has the same nutritional benefits as regular whole-wheat or whole-grain bread. The difference between white whole wheat and regular whole wheat is in the type of wheat used. Regular whole-wheat bread is made with red wheat, which is dark in color and has a slightly bitter taste. White whole-wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. To get a softer texture, the whole grains of albino wheat go through an extra processing procedure.

Other easy ways to add whole grains to your meals and snacks include:

• Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.
• Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, multigrain muffins for pastries.
• Make sandwiches using whole-grain breads or rolls.
• Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, bulgur or whole-wheat tortillas.
• Feature wild rice or barley in soups, stews, casseroles and salads.
• Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
• Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.
• Toast grains to bring out their nutty flavor before adding them to recipes.

As they've been for centuries, grains remain the staff of life forming the basis for many healthy meals and snacks. Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.

Whole grains: Hearty options for a healthy diet Part 1

Hailed as the "staff of life" for their historical importance to human survival, grains are an essential part of a healthy diet. Also called cereals, grains are the widely varied seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.

Whole grains vs. refined grains

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber.

Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole-grain versions — rather than refined grains — as often as possible.

Whole grains	Refined grains
Barley Brown rice Buckwheat Bulgur (cracked wheat) Millet Oatmeal Popcorn Whole-wheat bread, pasta or crackers Wild rice	Corn flakes Couscous Enriched macaroni or spaghetti Grits Pretzels White bread (refined) White rice

Hump Day Humor

Exercise: 7 benefits of regular physical activity

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.

Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise strengthens your heart and lungs.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.

Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.

Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of physical activity today!

Source: The Mayo Clinic Staff

Low-fat Thumbprint Cookies

I made these cookies last Christmas with my son. Sooooo easy, sooooo fun, and sooooo good!

Ingredients:

* 1/4 cup butter, softened
* 1/2 cup light brown sugar, firmly packed
* 1 egg
* 1 tsp vanilla extract
* 1 1/2 cups all-purpose flour
* 1/4 tsp salt
* 1/2 cup good-quality raspberry jam

Preparation:
Preheat oven to 350 degrees. Line a large cookie sheet with parchment paper or a silicone mat.

In a large bowl, cream butter and brown sugar together using an electric mixer. Add egg and vanilla, and mix until blended.

Whisk together flour and salt in a small bowl. Gradually add flour to wet ingredients, and mix with a wooden spoon, forming a large ball.

If the dough is sticky, refrigerate for an hour before proceeding. Otherwise, go ahead and form 1-inch balls and place them 1-inch apart on the cookie sheet, making a deep thumbprint in the center of each.

Bake for 10 minutes. Remove from oven. After one minute, place on a wire rack to cool. Ad a little raspberry jam to the center of each cookie.

Makes about 20 cookies.

Per Cookie: Calories 101, Calories from Fat 24, Total Fat 2.6g (sat 1.5g), Cholesterol 17mg, Sodium 37mg, Carbohydrate 17.8g, Fiber 0.4g, Protein 1.4g

Shake your Bon-Bon, Shake your Bon-Bon

Just in time for the holidays, Beachbody® and super-trainer Leandro Carvalho bring you Brazil Butt Lift—the first and firmest training program of its kind. The opportunity to earn the best butt of your life has ARRIVED.

Leandro's proven TriAngle Training method works all three major muscles of the buttocks from multiple angles to reduce your hips and saddlebag area, slim your thighs, and lift your butt without bulking up your thighs. You can even customize the workout plan to turn your current shape into the one you've always wanted.

Read all about it HERE.

Water Fluctuations and Your Weight

By Bob Greene, BFA, MFA
Glee Contributor

Be forewarned that when you first become active or increase the amount and intensity of your exercise, you will retain extra water.

Gaining this extra water weight can be disheartening and has caused many people to give up their exercise programs. The truth is that gaining this extra water weight is a very good sign.

As you become more active and drink more water, your muscles will act like sponges and will immediately become more fully hydrated. In addition, you may also add a little new muscle, which in turn will store even more water.

The more active you are, the more glycogen (a stored carbohydrate) your muscles will retain. Each gram of glycogen stores an additional 2.5 to 3 grams of water.

Finally, the better shape you're in, the more water is stored within your bloodstream. This additional water weight can be significant and is most pronounced when you increase your level of fitness.

This explains why physically fit individuals store considerably more water within their bodies than unfit individuals. This also explains how a very fit person can weigh much more than their appearance would suggest.

When you exercise regularly, you're sending the message to your body that water needs to be stored in relatively large quantities. Your body responds by finding creative ways to store this additional water. The fitter you become, the higher your percentage of water weight will be, and the lower your percentage of body fat.

Don't let this additional water weight frustrate you. It's a good sign! It means that your metabolism is increasing as well as your potential to burn fat. That's why I especially like to see my new clients put on this initial water weight; it usually means that good things are about to happen -- that is, as long as they remain patient through the first four to six weeks.

The water cycles

In addition to the initial water weight gain that you'll experience when you become more active, your body has various water cycles that influence the retention and release of water weight.

These are daily, weekly, monthly and even seasonal water cycles. These cycles occur for a variety of complex reasons, and they are not all fully understood. There are also times when these cycles converge to reach their respective highs, at which time you'll experience a significant increase in your water weight and, consequently, your total weight.

It's at these times that you must reassure yourself that as long as you are consistently "on the program," there will be a gradual reduction in your body fat -- even if the scale doesn't confirm it! By the same token, there will be times the various water cycles converge at a low point, resulting in your body retaining less water. This will lead to a decrease in your total body weight. This is also somewhat of an illusion and should not cause you to become overconfident.

It all comes down to trust -- trust in yourself! As long as you are patient and believe you are doing the best thing for yourself and that you deserve the results your desire, those good results will happen!

Water weight gain is commonly responsible for the scale not budging -- or even moving higher. Remember that each time you improve your level of fitness your body holds more water. Don't worry about it. Water fluctuations happen to everyone and are nothing to be concerned about unless you let them affect your emotions.
If you suspect you're retaining water, just examine how your clothes fit. If, despite an increase in your weight, your clothes fit about the same or even more loosely, water is probably to blame.

When you lose weight the right way -- by being active -- the rules change a bit. It's very common to be losing fat but gaining weight. As frustrating as this can be, my advice is to simply focus on how good you feel, how your clothes fit, and the other positive changes that are happening to you.

Hump Day Humor

The Toughest Job

Wow...we attended our state's Yellow Ribbon program this past weekend. It's a day that is full of info for the families of deploying soldiers.

If your spouse will be deploying, rest assured, there is so much help out there for the families. I was astounded. Business after business want to support those of us on the homefront while our loved ones are deployed.

I often have the "superwoman" syndrome...the "I can do this myself" mindset. Not this time. I won't do that to myself or my family. I WILL be utilizing the resources available to us.

I'm not looking forward to this time away from my husband, but I will focus on the positive aspects of it as best as I can.

Low-Fat Holiday Eggnog

From Team Beachbody and recommended by Carrie Wiatt

4 cups skim milk

12 oz. evaporated skim milk, divided

4 eggs

1/2 cup sugar

1 tsp. vanilla extract

Ground nutmeg

Chill half the evaporated milk in the freezer for 30 minutes so it will whip better. In a saucepan over medium heat, whisk together skim milk, remaining evaporated milk, eggs, and sugar. Rinse your whisk in hot water to ensure that no bacteria from the egg remain. Once the mixture is combined, use a wooden spoon to stir constantly for 10 minutes until slightly thickened. Do NOT boil. Remove from heat, transfer to a large bowl, and let the mixture cool off for several minutes. In a small bowl, whisk together the reserved chilled evaporated milk and vanilla until slightly thickened. Transfer this to the egg mixture and whisk for a few minutes more, until frothy. Refrigerate for 4 to 24 hours. If the eggs begin to coagulate, you can strain the mixture to remove the solids. Top with ground nutmeg before serving. You may substitute 1/2 cup of rum or brandy for vanilla. Makes 12 servings.

Preparation Time: 30 minutes

Nutritional Information: (per serving)

Calories: 73

Protein: 6 g

Fiber: 0 g

Carbs: 7 g

Fat Total: 2 g

Saturated Fat: 1 g

RevAbs on GMA!

"WAIT -- I WEIGHT HOW MUCH?"

This comes from the Oct 2006 issue of Fitness. For anyone who's ever been scale-obsessed...here are ten reasons not to be.

Can you believe what you see? Not always. Ten things that can skew your reading, from what you're wearing to how much fun you had last night. By Cynthia Sass, R.D.

Good news for every woman who's ever had a total scale meltdown: The number staring back at you might not be quite right. "Depending on a variety of factors that have nothing to do with body fat or even the scale's accuracy, your weight can vary by several pounds from day to day," says Andrea Giancoli, R.D., a spokesperson for the American Dietetic Association. In fact, experts agree that your body-fat percentage and your physical measurements, rather than your weight, provide a more accurate picture of your health. So before you freak out over the digital readout, keep in mind: a) It's just a number, people! and b) It will yo-yo. Here's why:

1) You're wearing something other than your birthday suit.

Adds: up to 6 pounds.

This may seem like a no-brainer, but how much can you realistically deduct? We tested a few different outfits and found that a sports bra and running shorts probably won't nudge the needle, but sneakers can cause a two-pound jump. Didn't make it into your workout wear this morning? A light bathrobe will up the number by one, a heavy terry-cloth robe by two and a complete outfit (jeans, T-shirt, blazer and boots) by about six.


2)You just took a seriously sweat-inducing cardio class.

Subtracts: up to 5 pounds.

When you work out at a high intensity, whether in a Spinning class or on a hard run, most of the calories you burn come from glycogen (a form of carbohydrate stored in muscle). The depletion of this high-energy fuel can show up as a dramatic shift in weight. But don't mistake the sharp drop in pounds for a loss of bodyfat. "Glycogen accounts for much of the weight you've lost directly after exercise. The rest is cause by water loss through sweat, says Bob Seebohar, R.D., director of sports nutrition at the University of Florida. But hey, if seeing that lower number on the scale keeps you motivated to put the bike shorts back on tomorrow, forget you just read that!

3. You polished off a big bottle of water five minutes ago.

Adds: more than 2 pounds.

Water has no calories, so it can't cause fat gain. But a liter of H2O weighs more than two pounds, so after you down a standard bottle of water, the scale will automatically go up by that much. "Most small weight fluctuations are due to shifts in body water," says Giancoli. The full two pounds will register on the scale only during the first few minutes after you drink it; then, as it's depeleted via perspiration, breathing and other bodily functions, your weight will inch down accordingly (that's why it never hurts to hit the loo before hopping on the scale).


4. You had a few drinks last night.

Subtracts: 3 to 5 pounds.

Alcohol depletes your body of water. (Dehydration is what gives you morning-after cotton mouth and a splitting headache.) Alcohol also irritates the digestive system and can cause diarrhea. This diuretic/laxative combo makes some women look and feel leaner the day after a night out, but while the scale readout will drop, it won't stay down for long. "Your weight will bounce back to normal as soon as you replenish lost fluids," says ADA spokesperson Christine Gerbstadt, M.D., R.D.

5. You had a "light" lunch.

Adds: up to 3 pounds.

Often, the healthiest meals are the heaviest in terms of weight. Filling, diet-friendly foods such as broth-based vegetable soup or salad loaded with veggies are full of fiber and water, both of which have zero calories but add bulk to your plate and, for a brief time, your stomach. So eating them can cause a short-term rise in the number on the scale, even though they'll actually help you reduce body fat over time. Depending on your rate of digestion, the added weight of a large but diet-friendly lunch won't stick to you longer than 12 to 24 hours.


6. You skimped on carbs today.

Subtracts: 3 to 5 pounds.

If you eat nothing but egg whites for breakfast and a protein shake for lunch, your weight on the scale will fall by late afternoon -- but not because protein magically melts away body fat. Like a tough workout, high-protein diets that leave you short on whole grains and fruits can cause your muscles to use up glycogen. They can also generate extra waste products, which makes you pee a lot, pulling more water out of your body. "Carbs stored as glycogen are like sponges that hold water. When you eat fewer cabrs, you lose water; when you eat more carbs, you retain water," says Giancoli. But to lose a pound of fat, you much cut 3,500 calories through either diet or exercise, so losing one or more pounds in a single day is a sure sign that you are shedding water instead of fat.

7. You indulged a salt craving.

Adds: 4 to 5 pounds.

If you wake up feeling puffy and your rings and watch are fused to your skin, you're experiencing a full-on bloat. Consuming salty foods, such as canned soup, frozen meals or Chinese takeout with plenty of soy sauce, can cause your body to retain water in order to dilute excess sodium. "Drinking more water will help flush both the sodium and the excess fluids from your body and will normalize your weight," says Amy Gerardo, a registered nurse and American Council on Exercise-certified personal trainer in St. Petersburg, Florida.


8. You're sick.

Subtracts: up to 5 pounds.

Cold and flu symptoms like sneezing and coughing can cause temporary dehydration, and a loss of fluids means a drop on the scale. "In the first day or two of being sick, you will probably get a lower reading, but the truth is that almost none of the weight you lose is body fat -- it's nearly all water," says Giancoli. So don't be too disappointed when you quickly regain as you recover.

9. You can't, ahem, "go".

Adds: 2 to 6 pounds.

When you're constipated, you have excess solid waste in your GI tract, which carries weight. "'Going' at least every other day is considered normal; any less than that can temporarily affect the number on the scale," says Dr. Gerbstadt. Several not-so-ideal dieting practices, such as low-carb dieting, drastically reducing calories, skipping meals and restricting fluids, can lead to constipation. This means that some weight-loss attempts (albeit unhealthy ones) may actually lead to a temporary rise in weight rather than a drop. "Whether or not it's due to a fad diet, consuming insufficient fiber and/or water can lead to dense stool, which can weigh two to six pounds," says Dr. Gerbstadt. Ease constipation by gradually increasing your intake of water and soluble [sic], fiber-rich foods (such as oatmeal, citrus fruit, pears and beans).


10. You had a few extra cups of joe.

Subtracts: about 2 pounds.

Guzzling coffee during the morning meeting might not be as much fun as guzzling cocktails at happy hour, but the effects are similar. Caffeine is a mild diuretic; it also stimulates the digestive tract and bowel movements, and it can suppress your appetite. Between the extra trips to the bathroom and the smaller helpings, your weight may drop. "But once that lost water is replaced, your weight will return to normal fairly quickly," says Dr. Gerbstadt.

Hump Day Humor

How to take measurements:

What Exactly Should You Measure?

The most common measurements include the circumference of your chest, biceps, waist, hips and thighs. Sometimes the neck, forearm and calf are also measured.

Chest: Measure around the largest part of your chest.

Biceps: Measure midway between the top of your shoulder and elbow.

Waist: Measure at the narrowest point, approximately one inch above your belly button. No cheating! Don't pull in your belly or stick it out.

Hips: Measure your hips around the largest part of your buttocks with your heels together.

Thigh: Thighs are measured separately. Stand with your legs slightly apart. Measure your upper leg where the circumference is largest.

We recommend:
[*]boob
[*]below the boob
[*]smallest part of waist
[*]belly button
[*]fattest part of hips
[*]saddle bags
[*]upper thighs
[*]mid thighs
[*]calves
[*]biceps

How?

* Use a flexible measuring tape as used by dressmakers. It can be as long as you need. If you use a plastic or cloth tape, bear in mind that these materials may stretch over time.
* Wear the thinnest clothes possible, or none at all, so as not to add to the measurements you take.
* Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly.
* Perhaps you could find another person to help with the measuring. They would be able to read the results more easily.
* Keep your muscles relaxed while measuring.
* When measuring, pull the tape just tight enough to keep it from sagging.

Track your progress by your measurements, NOT THE SCALE!