Category Archives: Healthy Habits

Jump-start 2014 with this ‘New Year, New Outlook’ workout

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Happy New Year! Your motivation is probably at an all-time high — so now is the time to take advantage of the new-found burst of energy.

No gym? No equipment? No excuses. This simple body-weight workout can be done in the comfort your living room (however space-challenged you may be), and the only thing you’ll need is a timer (my favorite is Gymboss) to count down the intervals…and maybe a towel to mop up all the sweat.

The workout itself consists of four circuits of four exercises. Each circuit’s exercises efficiently cover one (or more!) of the following elements: Cardio, Upper Body, Lower Body and Core. If you’re unfamiliar with a move, just Google the name for a list of descriptions and/or demo videos.

It’s an easy way to trick yourself into a quick — yet intense — total body workout and to get that jump-start on 2014’s fitness goals.

NewYearNewOutlookWkt

Three shortcuts to help you nail that New Year’s resolution

Weight

With time, energy and willpower at a minimum right about now, there’s no more critical moment to make a solid game plan for the resolutions you’ll utter on January 1st.

What initially seems doable may, in fact, prove impractical, so set yourself up for success by taking a moment to reconsider your approach – and give these three shortcuts a shot to help you realize those resolutions, once and for all:

#1: Aim for 80 percent

We come crashing out of the gates every year saying, “This one will be different!” And it usually is. For two weeks. Then the holiday high wears off, so it’s important to reevaluate and be realistic about your goals.

First, recognize that adopting an “all-or-nothing” mentality rarely works. Just as perfection isn’t attainable, it’s difficult to expect to hit the gym every day or eat clean at every meal. Inevitably, you’ll miss a workout or veer off course diet-wise, then one day or one cookie turns into one week or one bag, respectively. It’s a slippery slope trying to get back on track after getting tripped-up.

Second, re-frame your definition of success, focusing on changing your behavior 80 percent of the time. If your goal is to eat well, it’s much more palatable to try for five days of healthy meals and two “off” days, giving yourself a better chance to actually follow through.

#2: Cut some corners

No one has access to an endless supply of money, motivation or time when it comes to doing what it takes to get healthy, so it’s important to cut yourself some slack. Instead of making excuses, take stock of your potential blind spots, and don’t be afraid to rely on people and programs to help you make good on those resolutions.

For example, if you find yourself skipping too many workouts due to an overloaded schedule, setting an appointment with a trainer is a terrific way to keep yourself accountable each week. Or if you fall back on fast food after a long day at work, try a meal delivery program such as Nutrisystem, with its portion-controlled meals in microwave-ready packages.

Make it easier on yourself by making it foolproof. Take stock of your weak spots and plan accordingly, whether it’s sleeping in workout gear to make it easier to work out in the morning, or simply prepping a week’s worth of meals on Sunday to take the guesswork out what you’ll be eating each day.

#3: Use positive reinforcement

When all else fails, don’t be above bribing yourself into better habits. Nothing’s quite as motivating – or satisfying – as being rewarded for hard work. And depending on how you’re tracking against your goal, you may need to readjust and make the qualifying milestones smaller in order to maintain momentum.

The best rewards are non-essential items; when you don’t need something, it’s a lot easier to want to earn it. Try relating your treat to working out (a race entry for a month of running or a special yoga class for a week of weight lifting), and enjoy benefits that are two-fold: Not only do you gain that extra burst of motivation, but you are also reinforcing good behavior in the process. Start with a small reward; you’d be surprised how even a $10-20 indulgence can work wonders.

How are you planning to keep yourself on track with healthy habits in the New Year? 

Vitamins, supplements and superfoods, oh my!

Supplements

To supplement or not to supplement…that is the question.

Americans spend almost $12 billion each year on vitamins and supplements, but the jury’s still out on whether or not that money is well-spent.

One one hand, the U.S. Preventive Services Task Force studied the effects of vitamins, minerals and supplements, and concluded that for most, there is not enough evidence to determine whether the pills can lower risk of heart disease or cancer.

But on the flip side, reliable resources — such as the Harvard School of Public Health, for example — say that taking a multivitamin is an effective nutrition insurance policy because it helps us fill in the gaps of a regular diet, which may not always supply the body with recommended levels of daily nutritional requirements.

vitamins

Personally, I’m pro-supplement (this article covers some of my reasoning) — although that doesn’t mean you can live on a diet of Skittles and Cheetos and expect your daily vitamin to work miracles. Rather, I view it as a way to enhance an otherwise-healthy lifestyle and help give your body a little extra “oomph” when it’s under stress or attack.

I’ve gotten some questions about my regimen, so I wanted to share a few of my current favorites, which helped get me through marathon training feeling strong and with minimal sickness (despite a rigorous training, work and personal schedule, which all tend to zap the body’s resources):

– Multivitamin: Not only is New Chapter’s Perfect Immune a whole-food, non-GMO vitamin, but it also aids the body’s natural defenses and is gentle enough to be taken on an empty stomach.

– Vitamin C: Finest Natural’s Vitamin C includes rose hips, a natural source of the vitamin, which protects the body’s cells from potential oxidative damage and supports the immune system.

– Iron: Low dietary intake of iron may be the most common nutritional deficiency for serious endurance athletes, especially women, so I like Nature’s Bounty Gentle Iron for combating chronic fatigue and other symptoms I’ve previously experienced.

– Probiotics: A happy belly makes for a healthy body, and New Chapter’s Probiotic All-Flora is a non-dairy way to ingest nine live probiotic (good bacteria) strains delivered in whole-food media, plus prebiotic fiber to help promote digestive system wellness.

– Turmeric: Referred to as the “Queen of Spices,” turmeric’s not just for cooking; New Chapter’s Turmeric Force has also been billed as a natural way to reduce inflammation, prevent cancer, improve digestion, detoxify the system, and much more.

– Others: Two other supplements (not pictured) that were an integral part of my marathon training were Bluebonnet Liquid Calcium and Energybits to keep my bones strong and ensure I got my daily dose of greens, respectively.

Source: Smartypants

Source: Smartypants

It’s also good to switch things up intermittently, so my guilty pleasure is SmartyPants Gummy Vitamins in place of my usual multivitamin; not only are they like candy, but they’re also an easy option for days when I’m on-the-go and don’t want to swallow a whole set of pills.

Of course, the best way to give your body nutrients is to get them naturally by eating a healthy and balanced diet, which includes fruits, vegetables, whole grains and lean proteins. But if you’re in the midst of a tough training cycle, supplements are a nice way to boost your body’s ability to push hard, recover and reach for the next level.

How do you ensure your body gets all the vitamins and nutrients it needs during training?

DIY Beauty: Peppermint lip scrub

Source: Jessica Beautician

Source: Jessica Beautician

If harsh winds and frigid temperatures are leaving your pout dry and in need of some serious smoothing, a scrub can help you kiss chapped skin goodbye this season.

But skip the chemical-laden, store-bought versions; instead try this simple, all-natural recipe from eco-chic skincare expert Indie Lee, which is the perfect way to nourish lips while leaving them kissable (hello mistletoe!) this winter.

Indie Lee’s Total Lip Service Scrub

Ingredients: 

  • 1 Tbsp. raw cane sugar
  • 1 Tbsp. honey
  • 1 drop peppermint oil

Directions: 

  1. Combine sugar and honey in a small bowl
  2. Mix in peppermint for a refreshing scent
  3. Use to buff and polish lips by putting a small amount of scrub on fingertip and gently rubbing on lips in a circular motion
  4. Wipe (or lick!) off remaining scrub, and follow up with a lip moisturizer

How do you adjust your usual beauty routine during the winter months? 

Healthy holiday tips from Skinnygirl Bethenny Frankel

Source: Shutterstock.com

Source: Shutterstock.com

Before you resign yourself to having to undo a bunch of holiday damage come January, consider some of talk show host and former reality star Bethenny Frankel’s words of wisdom on how to partake without going overboard. Her no-nonsense approach to this month’s festivities just may allow you to enjoy the rest of 2013 without regretting it later.

Here are seven of her healthy holiday tips to keep in mind throughout the season:

1. Half and half hot chocolate: If you’re in the mood for the sweet stuff, cut it in half with coffee. You’ll still get the shot of sugar, but save a few calories in the process.

2. Spoil your dinner: Smart guests know not to show up to parties empty-handed, but smart eaters know not to show up with empty tummies. Eat a fiber- and protein-packed snack before you make the rounds and you won’t be as tempted to “belly” up to the buffet.

3. Invest wisely: The holidays call for celebration, not deprivation, so go ahead and enjoy the seasonal treats. Just have a plan on where you want to spend your calories (i.e. alcohol versus desserts) and stick to it.

4. Ditch the clean plate club: The simplest yet most-ignored principle of eating is to stop when full. Don’t feel guilty for leaving a few bites – or even skipping the big entrée and snacking on more manageable appetizers.

5. Hydrate, hydrate, hydrate: Order cocktails on the rocks to get some water from the diluted ice cubes, alternate alcoholic drinks with water, and aim to drink more H2O throughout the day. Water keeps your system running properly, helps to curb appetite and – contrary to popular belief – helps beat bloat.

6. Splash it with soda: Add a dash here and there to any cocktail in place of full-strength heavy mixers. You’ll cut calories and enjoy a new bubbly take on your go-to holiday drinks.

7. Beware of the binge: Finally, don’t go into the holidays with an all-or-nothing mentality; this will only lead to a binge. Instead, make smart choices, but don’t hold yourself to unrealistic expectations.

By following a few common sense guidelines for healthy holiday eating, it is possible to ring in the New Year without wishing for your old figure!

For more healthy eating ideas and lifestyle tips, visit Bethenny’s website here.

DIY Beauty: An at-home facial in 6 simple steps

Being short on time or strapped for cash is no excuse for neglecting your skin, especially as the humidity lifts and cold weather sets in.

Try this DIY facial; it’ll work wonders for a dull, dry winter complexion!

Facial-mask-for-men-at-home1

1. Cleanse. Using warm water and a mild cleanser, gently massage face to remove all traces of makeup and dirt. One of my favorites is an old standby, Cetaphil ($10), which won’t disturb skin’s natural pH balance or strip it of natural protective oils or emollients.

Source Spa Sonic

Source: Spa Sonic

2. Exfoliate. Removing dead skin cells keeps them from blocking pores, evens out skin tone and decreases the appearance of wrinkles and sunspots. You can do this manually with a scrub, or get fancy with a device like the Spa Sonic Skin Care System Face & Body Polisher (regularly $60, but check Target for special promotions).

I’m not a fan of dropping $100+ on a Clarisonic, so the folks at Spa Sonic asked if I’d like to give their device a whirl. The result? Smoother skin at a fraction of the cost. Not only is it waterproof (any fellow shower multitaskers?), but it comes with five attachments for head-to-toe touch-ups: a big brush for the body, pumice for rough areas on (ahem, runners’) feet, facial sponge for microdermabrasion and two small brushes for the face. I’ve added it to my weekly regimen, and it’s been especially great at getting rid of that pesky film of makeup that wipes and washcloths always seemed to leave behind.

3. Steam. Buying a steam machine is unnecessary, and leaning over a hot pot of water on the stove is downright dangerous. Instead, fill a sink with hot water, add a few drops of your favorite scented oil, such as lavender (to relax), peppermint (to energize) or eucalyptus (to clear nasal passages), and lean over it with a towel draped over you head to trap the steam for 10-15 minutes.

4. Nourish. After splashing your face with cool water, apply a mask of your choice to target your specific skin troubles. My go-to? Aztec Secret Indian Healing Clay ($9), an easy — and inexpensive! — way to draw out impurities and temporarily tighten pores.

5. Tone. Refresh and restore skin with this all-natural homemade toner: In a blender, combine 1/2 cucumber with three tablespoons witch hazel and three tablespoons rosewater (or substitute distilled water). Pour the mixture through a fine-mesh sieve to remove any chunks, then pour liquid into a clean bottle. Store in the refrigerator; it should last about two weeks.

6. Hydrate. Finish by gently massaging a moisturizer into your face and neck using upward and outward movements. Typically, the colder the weather, the thicker and creamier my moisturizer, but if you have sensitive skin, I love Simple Hydrating Light Moisturizer ($9) because it’s enriched with vitamins B5 and E, but doesn’t contain any dyes, artificial perfumes or harsh chemicals. And don’t forget to slather on some sunscreen (at least SPF 15, but ideally SPF 30) before you head outdoors!

How does your skin care routine change with the seasons? 

(Thanks to the folks at Spa Sonic for providing a sample for review; all opinions are my own.) 

Fight the flu: 8 tips for beating bugs this season

Source: Spencer Platt/Getty Images

Source: Spencer Platt/Getty Images

With widespread outbreaks inevitable and not a cure in sight, there’s no denying it could be another nasty cold and flu season.

While over-the-counter treatments can bring some relief and help shorten the duration of symptoms, your best bet is to take a preventative approach to try to ward off bugs before they take hold.

Below are a few immunity-boosting tips to help stave off sickness this season:

1. Get a flu shot. Yes, the CDC recommends a yearly flu vaccine as the first and most important step in defending your body from viruses. Although there are many different flu viruses circulating, the vaccine is designed to protect against the three that research suggests will be most common.

2. Wash your hands. One of the simplest yet most effective ways in which you can stop bugs from entering your body is by practicing the correct hand washing technique. Use warm water, plenty of soap and do it for about 20 seconds (Need a timer? Hum the “Happy Birthday” song from beginning to end twice).

3. Mind your diet. Sugar can suppress the immune system, so cut back on holiday sweets and alcohol, wherever possible. Instead, load up on antioxidant- and vitamin-rich fruits and veggies, which help keep your immune system running strong.

4. Manage stress levels. Another immunity-killer is both chronic and daily stress, which will leave your body ill-equipped to fight infections. Decrease stress by taking some time out, whether that’s practicing meditation, getting a massage or simply going for a walk.

5. Get ample rest. Along those same lines, a tired body is one that’s also more prone to illness. Aim for a good stretch of uninterrupted sleep each night, ranging anywhere from seven to eight hours for most adults.

6. Break a sweat. The health benefits of exercise are endless, including increased circulation and blood flow, which helps keep your immune system oxygenated and strong – not to mention, it’s a terrific way to reduce stress (see No. 4 above).

7. Stay well hydrated. Most of us need around half an ounce of non-caffeinated fluids for each pound of body weight daily to maintain proper hydration. This helps detox the body, carry nutrients to cells and keep mucous membranes moist, which lessens the likelihood of cold or flu bugs invading your nose or lungs.

8. Look on the bright side. Finally, do yourself a favor, and lighten up. Scientific evidence shows that laughter not only helps people breathe easier, but it also massages the heart and vital organs and may increase the release of disease-fighting cells of the immune system.

What are your secrets to staying well during cold and flu season? 

10 tips for healthier eating at this year’s holiday parties

Source: PGOA Media

Source: PGOA Media

Most of us have a love/hate relationship with holiday appetizers; we love to eat them, but hate the toll they take our waistlines come January.

Here are my 10 tips on how to indulge in delicious party starters without finishing the season filled with regret.

1. Start with a strategy. “Heavy appetizers” do not a meal make; although it may sound counter-intuitive to eat dinner beforehand, you’ll be less apt to overindulge at that next soirée if you arrive without a grumbling tummy.

2. Come prepared. Better yet, bring your own delicious dish to a potluck, and rest assured you’ll have something good to snack on without blowing your healthy eating habits over the holidays.

3. Make simple swaps. Get creative with traditional recipes; use yogurt in place of sour cream, try ground turkey instead of beef, drop creamy dressings in favor of vinaigrette, and sprinkle a salad with walnuts instead of croutons, just to name a few.

4. Go nuts…in moderation. Fast and festive, protein-packed and full of “good” fat, nuts are a favorite holiday snack. They’re healthy, too – just not in an excessive number of handfuls.

5. Corner the crudités. Fill up on veggies during the first round, and you’ll not only squeeze in a few of your recommended daily servings, but you’ll also be less tempted by the siren song of the pigs-in-a-blanket platter on round two.

6. Amp up flavor, not fat. It’s easy to make a meal of the cheese tray (guilty, as charged), but try to target dry, aged varieties over soft ones; not only will you need to nibble less of a bolder-tasting cheese, but it’ll also pack fewer grams of fat and calories.

7. (Try to) fly by anything fried. Does this one need any explanation? But if you simply can’t part with a family-favorite recipe, try baking for the same crunchy texture with diminished damage to the diet.

8. Seek smarter dips (and dippers). Steer clear of anything that oozes, skip the chips, and opt instead for something veggie-based, such as this Seven-Layer Fat-Fighting Dip from TV’s Dr. Oz.

9. Rethink the drinks. By all means, toast to the season with your favorite cocktail or glass of wine – just don’t go overboard, lest you’ll be tempted to throw caution to the wind…diet, and otherwise (and, let’s face it, no one likes a sloppy party guest).

10. Remember, less is more. Follow the lead of the French, originators of the phrase “amuse-bouche” (meaning, “amuse the mouth”), and go for for quality over quantity by offering a refined selection that is light, luxurious and, most importantly, memorable.

How do you retain some sense of self control at holiday get-togethers? 

How to stay healthy during holiday travel

Source: ShareCare

Source: ShareCare

‘Tis the season to head home for the holidays, but getting from point A to point B can really mess with your body during peak time for colds and flu.

The sheer stress of the journey – from flight delays and crowded planes to a disruption in sleep schedules and eating habits – lowers your body’s defenses, making you more susceptible to illness. But take a few precautionary measures, and you’ll be well on your way to a much happier holiday.

Here are the top five tips for steering clear of sickness, whether you’re traveling to a winter wonderland via plane, train or automobile:

1. Wash your hands.

It’s the No. 1 rule from experts; with a greater concentration of people and germs indoors, disinfecting hands and other frequently-touched surfaces (think shopping cart handles, airplane tray tables, etc.) is extremely important. When soap and water aren’t available, go for an alcohol-based hand sanitizer, such as these from Bath & Body Works.

2. Get plenty of sleep.

The frenetic pace of the holidays often results in sleep deprivation, which not only affects your immune system, but can also make you more susceptible to overeating, lethargy and mood swings. Aim for six to nine hours a night, and supplement with naps in between. Try the J-pillow ($31.95), an update to the 40-year-old U-shaped travel accessory, which was named a 2012/13 British invention of the Year.

3. Eat well (and often).

Just like the advice of not going grocery shopping on an empty stomach, the trick here is to make smarter meal choices well before hunger hits. Pack high-protein, low-sugar snacks in your carry-on for quick access and to stay energized throughout your trip. Check out FitSugar’s list of healthy road trip snacks, which will help tide you over to the next meal without falling prey to the fast food rut while on the road.

4. Stay hydrated.

To add insult to injury with air travel, there’s a serious lack of humidity in the cabin, which leads to dry noses, throats and mouths. To combat dehydration and help keep mucus membranes moist (so they can do their job), bring on the drinks! But skip the sugar, caffeine and alcohol; instead, sip eight ounces of water for every hour in the air. Check out BluFit Bottle, a smart water bottle that works with your phone to record your water drinking habits and help keep you hydrated and healthy.

5. Sneak in some exercise.

Think there’s no time for exercise between shopping for presents, running errands and attending parties? Think again; it’s easy (and dare I say – fun?) to incorporate heart-pumping activities into the holiday hubbub. Park farther away at the mall, take the stairs at work, shovel snow, count pre-party housecleaning as cardio, and don’t forget to walk the dog, which will help you both burn off excess energy. When all else fails, try making some form of physical activity a tradition, such as heading over to the Holiday Ice Rink in Union Square for some fun and fresh air for the whole family.

Here’s to a happy, healthy holiday season!

Holiday cocktails that offer hidden health benefits

Cranberry Cocktail

Indulgences and holidays go hand in hand, and while most of the focus is on how to keep from over-eating, many of us forget about the calories we can accumulate from over-imbibing.

But despite the talk of reining in holiday excess, there’s some good news for those of us who still like to raise an extra glass (or two) in celebration: Common ingredients found in your favorite holiday libations—such as cinnamon, cranberry, pomegranate and chocolate—can offer hidden health benefits.

So, cheers to moderation, and drink to your health this season!

Cranberries

Festive, fun and colorful, cranberries are known widely for their protection against urinary tract infections. But the potent berries are also an excellent source of Vitamin C, manganese and other phytonutrients called flavonoids, which help maintain cell structure and eliminate free radicals and other toxins from the body.

Drink Idea: Cranberry Mint Margarita (Serves 4)

Ingredients:

      • 16 ounces cranberry juice cocktail
      • 8 ounces lemon-lime soda
      • 6 ounces tequila
      • 8 mint leaves for garnish

Directions:

Combine all ingredients except mint leaves in a pitcher. Serve drinks cold, garnishing each glass with mint leaves. As an added touch, freeze a bag of fresh cranberries and add them instead of ice to keep drinks cool.

Cinnamon

Cinnamon is one of the most beloved flavors of the season, but it has also traditionally been used as medicine throughout the world. With the highest antioxidant capacity of any spice, it is a powerful antimicrobial agent that may lower blood sugar and reduce inflammation, plus it is an excellent source of manganese, dietary fiber, iron and calcium.

Drink Idea: Spiked Hot Spiced Cider (Serves 4)

Ingredients:

      • 2 quarts apple cider
      • 2 cloves
      • 2 cinnamon sticks
      • 1 orange spice tea bag
      • 4 shots apple brandy
      • Orange rind twist
      • Dash of cinnamon

Directions:

Gently heat cider with cloves and cinnamon, bringing to a simmer. Remove from heat and toss in the orange spice tea bag, allowing it to steep for five minutes. Remove tea bag, and pour a shot of apple brandy into each mug, topping it off with the hot cider mixture. Garnish with orange twists and a sprinkle of cinnamon.

Chocolate

Yes, chocolate may add more calories and fat to the average cocktail, but the fact that this sweet treat is also rich in antioxidants and boosts natural levels of serotonin (a feel-good neurotransmitter) makes up for it in spades. Chocolate has been linked to lowering bad LDL cholesterol levels, promoting healthy blood flow and even lowering blood pressure – just remember, the darker the chocolate, the more nutrients it contains.

Drink Idea: Hot Peppermint Patty (Serves 5)

Ingredients:

      • 1/2 cup sugar
      • 1/4 cup cocoa powder
      • Dash salt
      • 1/3 cup hot water
      • 4 cups (1 quart) milk
      • 3/4 teaspoon vanilla extract
      • 5 ounces peppermint schnapps (divided equally among five mugs)
      • Whipped cream (optional)
      • 5 teaspoons green creme de menthe (optional)

Directions:

Stir together sugar, cocoa and salt in medium saucepan; add in water, cooking over medium heat and stirring constantly, until mixture comes to a boil. Boil and stir two minutes, then add milk; stirring constantly, heat to serving temperature (but not to a boil). Remove from heat; add vanilla. Beat with rotary beater or whisk until foamy. Pour into mugs with peppermint schnapps, topping with whipped cream and drizzle of crème de menthe, if desired.

Pomegranates

One of the original superfoods, pomegranates are a welcome addition to any healthy holiday table (or bar!), as they are rich in vitamins C and B6, plus potassium and fiber (the seeds offer about five grams per half cup). Studies also show that pomegranate juice may help reduce blood pressure and cholesterol while boosting iron levels and brain power, plus just one glass contains as many cancer-fighting polyphenols as two glasses of red wine or 10 cups of green tea.

Drink Idea: Sparkling Pomegranate Cocktail (Serves 2)

Ingredients:

      • 1/2 cup sugar
      • 1/2 cup water
      • 2 ounces vodka
      • 2 ounces fresh pomegranate juice
      • 3 ounces sparkling wine
      • Pomegranate seeds, as garnish

Directions:

Bring sugar and water to a boil in a small saucepan over high heat. Cook, stirring, until sugar dissolves. Let cool. Combine vodka, pomegranate juice, and 1 ounce (~2 tablespoons) sugar syrup. Divide among two tall, ice-filled glasses. Top each with sparkling wine, and garnish with pomegranate seeds.