The basics: Want to lose weight or get healthier? Stop eating junk food.

And he wonders why he's not seeing results.

At the risk of saying something very, very basic this week...I'm going to say it anyway.

If you're trying to lose weight, or just trying to be healthier, one of the best things you can do for yourself is to cut out the crap.

I tend to write a lot about what TO eat, instead of what not to eat, because,  that wI find that way of thinking about making changes is the most effective.  But you can eat produce, healthy fats and good protein till the cows come home.  If you're still eating junk food, your health and your weight will suffer.

Junk food--even the salty kind--spikes your blood sugar and creates an irregular metabolism, causing your body to create insulin and eventually fat.  The sugar-free stuff is full of chemicals that your liver processes as toxins, impeding its ability to metabolize the food efficiently.  (These foods still cause your body to create fat, as well as cause all kinds of other health problems.)  We know for sure that eating junk food taxes your heart and your gut, and there is increasing evidence to show that eating it also taxes your brain.

We all occasionally have treats, but unfortunately the cycle that most Americans are on is a stress-eating cycle.  We are anxious, stressed, overworked, or underslept, and as a result we feel tired.  We "reward" ourselves for surviving the tough time or the exhaustion by eating garbage and calling it a treat.  The problem is that we do this every day or even multiple times a day.   Junk food is addicting, so when your taste buds and your stomach have some of it, they both crave more.  

A great goal is to wean yourself off sweets and junk snacks so that treats are just that--something special that you eat upon occasion (not even for once a day.)

Here is a basic list of things you should work to take out of your diet.

potato chips
corn chips
chip-like products such as cheetos
fried vegetable snacks (they are actually chips)
soda
diet soda
bottled drinks like sweet tea, energy drinks, etc
bottled juices and juice drinks
packaged cookies
most packaged crackers
microwaved popcorn
candy
candy bars
fruit snacks
packaged cakes like little debbies or twinkies
packaged pastries like poptarts or toaster strudels
packaged donuts and cakes from the deli like entenmenn's
most ice creams
packaged popsicles (even the juice ones are full of HFCS)
ice cream products (in the novelty aisle at the grocery store or from a ice cream truck)
cupcakes
muffins
donuts
fast food


Remember: the bulk of your grocery shopping should be done in the perimeter of the store.  You want to be buying the fresh foods, not the packaged ones.


Have you had success reducing the amount of junk food that you eat?  If so, I would love to hear how you did it!  Post here if you're comfortable, or email me.

10 ways to hydrate in hot weather

Is this what your body feels like today?

Here in the Northeast, we've hit some scorching weather.  In order to take care of yourself in this heat, it is crucial that you hydrate.  You don't just lose water when you sweat, you also lose salts.

Although it's true that most Americans eat too much sodium through processed foods, salt itself is not inherently unhealthy. In fact, your body needs salt in order to function properly and in order to absorb the fluids that you are drinking.  When you are dehydrated, replacing salt in the body is just as important as replacing water.  (You don't need much, but you do need some.)

The important thing to remember is that if you're thirsty, you're already dehydrated.  In order to not get sick from the heat, you need to be replacing the fluid in your body at a rate faster than that of your thirst.

Here are some tips on keeping yourself hydrated and healthy during this heat. I recommend trying several of them in tandem.

1) Keep a big water bottle or pitcher by your desk
Most of us forget to drink water while we're working.  We get sucked into a project, and before we know it, it's 3 hours later and we're thirsty.  Nip this in the bud by preparing for your day with a big pitcher or bottle of water nearby.  This way you don't have to remember to get up.

2) Stay clear of caffeine.
Caffeine in coffee, tea, or soda will dehydrate you faster.

3)Drink Mineral Water or Seltzer Water
Mineral water often has naturally-occurring salts that will help replenish the electrolytes you've lost from sweating.  Although seltzer water doesn't have salts, I find that the bubbles  and flavor make it an easy way to drink more water.  Stay clear of sparkling water that has sugar added or zero-calorie sweetener.

4) Add fruit and a sprinkle of sea salt to your water
The salt will help you absorb the water faster, and the fruit will give your water a little flavor.  This can be done with lots of fruits (and even some veggies!) If you're new to this, try the following: lemons, limes, oranges, grapefruit, melon, mint, cucumber, celery, strawberries, pineapple, peaches, or experiment with your own.

5) Drink Coconut water (or add Coconut water to your water)
Coconut water has natural electrolytes which will allow you to hydrate faster.

6) Drink Herbal Iced Tea
Herbal Iced tea has no caffeine, and also no sugar if you can find a place that makes it from scratch.  Herbal iced tea is refreshing over ice, and can help you drink water faster.  (Insider tip: my friendly Starbucks Barista told me this morning that they can brew ANY of their herbal teas iced if you're willing to wait.  Booyah!)

7) Try drinking Ultima
We drink this in my house instead of sports drinks because it does not spike blood sugar, but still supplies the body with electrolytes.  We buy ours through amazon. (Subcribe & Save, baby!)

8) In a pinch, drink a Sports Drink
As you know by now, I believe that sweet things should be saved as a treat and that treats should not be consumed every day.  Sports drinks like Gatorade and Vitamin Water have TONS of sugar, and should also not be drank every day.  Consuming excessive amounts of sugar ABSOLUTELY leads to weight gain, obesity, and diabetes.  That being said, I do occasionally drink these.  The sugar is not good for you and the electrolytes are synthetic, but if the choice is a sports drink or passing out, the sports drink is a better choice.  If you must, use one of these drinks to get you through until you can get to one of the other options mentioned above.  Don't drink multiple of these drinks per day, as they are ultimately very bad for your health.

9) Eat Fruit
Naturally juicy with lot of healthy fiber.  Eating fruit will help your body get fluid naturally.

10) Eat Sushi!
If you like sushi, you're in luck.  The humid weather is the perfect time for eating soy sauce. The salt will help your body replenish electrolytes that it's lost from sweating.  So enjoy, but don't forget the water.

Strengthen Your Core

One of the best ways you can improve your regular workout is to add core strengthening exercises.  When done properly, core work can help prevent injuries, improve your posture, and even reduce back pain.  Contrary to popular belief, however, core work is NOT just about using your abs.  There are multiple muscle groups involved in order to do the exercises properly.

When doing core work, it's important to remember the following principles:

1) Use your pelvic floor.  The deep muscles of your pelvis support your organs and connect to your abdomen and your back.  When you are doing a core exercise, engage these muscles.  You'll know that it's working if you feel like you are doing a kegel exercise, or as though you are trying to not go to the bathroom.

2) Use all of your abdominal muscles by pulling them in.  There are several different kinds of ab muscles.  In order to use them in a way that strengthens your back and prevents injury, you want to feel your belly button pulling in toward your spine and feel the sides of your waist cinching toward each other.  It should feel like you are wearing a corset.

3) Use your Lat muscles.  These are the big muscles of your back.  You'll know that your engaging them if you can feel the muscles under your armpits engage and your shoulder blades feel wide and as though they are spreading apart.  Your whole back should feel wide and strong, and your shoulders should be sliding down your back.

4) Avoid using your shoulders and your neck.  These muscles should feel soft and relaxed while you are doing core work.  ( And most other exercises, for that matter.)

Here are Five Core Exercises that you can add to any workout.


Forearm Plank

Notice the excellent placement of his shoulders over his
elbows, the widening of his back and shoulders to
engage his lat muscles and the stomach pulling up away from
the mat.

Shoulders should be aligned right over elbows and legs should be straight and active.  Most beginners make the mistake of piking the pelvis up the ceiling.  Make sure the butt is dropped so that the spine is in one long line.  Hold this position as long as you can, andrepeat 3 times. 






Froggy Crunches

step 1: prep

Feet are together and knees are apart.  Hands behind head.  Start by engaging the back and sliding the shoulders away from the ears. Keep elbows wide. Pull your stomach muscles in and kegel as you curl the back up and away from the mat.  Head should be heavy in your hands.  
You should feel the work

step 2: curl up

 in your torso and in your back, 
not in your neck.  
Repeat 25-30 times.












                                         
                                         

Position 1: Long spine with abdomen active

Side Plank Hip Raises

Position 2: Use the sides of the waist to lift hips into the air

Come on to your forearm and cross the top leg in front of the bottom leg.  Lift your hips until your body is in one long line.  You should feel the sides of your waist active.  


   Press the hips up to the ceiling, and then lower them back to the straight body position.  Repeat 10-15 times on each side.

Single Leg Stretch

 

Alternate from one side to the other, coming back into table top each time.

An excellent pilates exercise for the obliques.  Lie on your back.  Use your pelvic floor and your abdominal muscles to lift one leg and then the other up into tabletop position.  Reach your arms up to the sky and then down toward your hips, using your lats to curl your upper body up.  Extend one leg long as you keep the opposite leg in tabletop.  Do not let your belly pooch as you extend.  Bring the leg back into table top and then repeat on the other side.  Repeat 10 times on each side.  (If this exercise hurts your lower back, extend the legs up to the ceiling instead down toward the floor.)

                                          Core Twist

Step 1: Scoop and Round the Spine back

Sit up, and press your feet firmly into the mat.  Clasp your hands out in front of your chest.  Tuck your tailbone, scoop your belly, and round half way back.  Keep your pelvis square and drill your sitting bones into the mat as you twist your torso (torso only!) from one side to the other.  This can be done with a 5lb or 8lb weight if you'd like more resistance.  This exercise can be done for speed.  Repeat 30-50 times, adding speed as you get stronger.  The most common mistake here is to move the hips as you twist the torso.  Don't let that happen.

Step 2: Twist from side to side

A very special thanks to my amazing husband, Jack Rizutko, for modeling!