Does Exercise Help With Insomnia?

For most people who are having trouble sleeping, there's a simple cure: exercise. In fact, when researchers at Stanford University School of Medicine asked sedentary adults with insomnia to exercise 20 to 30 minutes every other day in the afternoon, participants reduced the time required to fall asleep by half, and increased total sleep time by almost one hour.

Working out regularly has been shown to reduce episodes of insomnia, and improve sleep quality by producing smoother, more regular transitions between the cycles and phases of sleep. What's more, exercise offers many other mental benefits:
• Reduces stress
• Sharpens your brain
• Eases tension
• Produces "feel good" brain chemicals (endorphins)
• Releases epinephrine, the happiness hormone
• Increases deep sleep
Moderate exercise lasting 20 to 30 minutes three or four times a week generally results in better sleep and more energy. You may have to find your own exercise rhythm--some people can exercise any time, while others do better if they work out in the morning or afternoon. But, vigorous exercise during the day and mild exercise before bedtime will not only help you fall asleep and stay asleep more easily, but will increase the amount of time you spend in the deepest sleep phase.

Our Fabulous Weekly Weigh-In Winners

A day late and a dollar short. That pretty much sums me up right now! Too much to do and not enough time! So, sorry this is a day late. Salt Lake is again kicking butt. They had the highest percentage of weight lost again for this week among the branches. Their office lost a combined amount of 7.16%. Way to go guys! Those pedometers must be working! Anyway, here's our top three for the week:

Tanya M (HB) - 2.94%
Carole J (SL) - 2.13%
Mike A (SL) - 1.57%

Way to go everyone! Also, our next weigh in will actually be Tuesday next week. Monday is the 4th and hopefully everyone will be getting their celebrating on! Happy Wednesday everyone!

Staying Fit - 10 Tips From Skinny Women

Happy Monday everyone! Sorry about being MIA for a couple of days. I had the time off and honestly the last thing I thought about was blogging! But, I'm back, so let's start this Monday off right! Have you seen those books about tips for staying skinny from French women? Or whatever the title is? Well, today I thought I would throw on an article with tips for staying fit from skinny women (courtesy of iVillage). Actually, I kind of forgot to look at different articles, so I quickly found this one! Kind of glad I did, though. Some of these tips are pretty good!

1-Eat Until You're Satisfied -- Not Stuffed
“Naturally slim women tend to be really in tune with their bodies,” explains Cynthia Sass, registered dietitian in New York City and author of the book, Cinch! Conquer Cravings, Drop Pounds and Lose Inches “so when they eat, they honor their body’s natural signal of fullness and put their fork down, because it doesn’t feel good to be overly full.” Unfortunately, she adds, many of us are so used to dieting that we’ve lost touch with that internal cue -- and ignoring it can lead to overeating. To better tap into this power, eat more slowly, savor your food, minimize distractions (turn off the tube) and stop munching when your level of fullness is a 5 on a scale of 1 to 10 (this number being uncomfortably stuffed to the gills.) The reason: By the time your brain gets the message that you’re satisfied that number will have gone up a few, since it takes about 15 minutes for your stomach to relay the “I’m full” message to your noggin.

2- Be Picky About What You Put On Your Plate
“It’s a characteristic I see all the time among thin women. They’re very aware of their likes and dislikes -- and are unwilling to nibble on something just because it’s available,” says Sass. “If they don’t love it or find it worthwhile, they won’t eat it.” Your body is worth the best, most delicious food possible. And that sad-looking leftover cheese Danish in the conference room does not quality.

3- Don't Deprive Yourself
“Many women are stuck in a diet mentality, where foods are either good or bad. But naturally slim women don’t think that way. They eat what they like at all times and just have less of it than the mega-portions we’ve been programmed to expect, which naturally keeps calories under control,” says Sass. A little good chocolate? Why not! A small chunk of flavorful cheese. Yes, please! It’s the all-things-in-moderation idea in action. Decide if you really want it, eat a small amount, and enjoy it. The key words here are small amount. One piece of pizza, not three. A deck-of-cards-sized steak, not a jumbo filet. A modest bowl of spaghetti, not a piling platter. Adds Sass: “When you give yourself permission to enjoy reasonable portions of the foods you crave, you feel more satisfied and won’t binge eat as much.”

4- Snag Quality Sleep
“There’s such strong evidence now that inadequate sleep boosts hunger and slows your metabolism, both of which can have a huge impact on weight,” explains Los Angeles celebrity nutritionist Ashley Koff. How, exactly? Research has shown that lack of sleep alters levels of hormones in the body that cause appetite to increase and satiety to decrease, so you keep eating long after your brain should have gotten the message that you’re full. Experts also say the average woman needs about seven and a half hours of sleep a night. To make the most of your winks, turn off the tube, your computer and any other electronic devices an hour before bedtime; all of them amp your brain up and keep you from nodding off. And avoid alcohol for several hours prior to snooze time. Yes, it's a sedative and may help you initially get to sleep, but booze has a rebound effect that can actually disrupt winks -- leaving you unrested in the morning.

5-Squeeze in Exercise Whenever You Can
Sure, regular workouts can keep your weight in check, but recent research reveals a few simple routine tweaks (like using the stairs rather than the elevator and walking to grab lunch instead of driving) can also whittle your middle. An Iowa State University study recently found that heavy women spent half as much time on their feet as lean gals, and that if they moved more they would burn about 300 extra calories a day -- just naturally, without breaking a sweat. Do the math and that’s equivalent to a 30-pound loss over the course of the year. The lesson: Sneak in a little activity whenever you can to win your weight war.

6- Don’t Eat Your Emotions
“Naturally slim women have outlets for stress that don’t involve food,” says Koff. It might be exercise or venting to a friend, but it’s not a pint of chocolate chip cookie dough. In addition to avoiding serious caloric excess, research shows that people who are able to keep anxiety at bay tend to have lower levels of body fat than their frazzled counterparts. Why? Stress hormones have been solidly linked to weight; cortisol causes your body to go into fat storage mode and create fat cells specifically around your middle.

7- Pile Your Plate With Produce
“What I’ve noticed over the years with clients is that the ones who are healthy and able to maintain their weight fairly easily are those who eat lots of fresh produce. At least five servings a day -- the more, the better,” says Koff. The reason a lot of us choke down salads and steamed broccoli as if it were punishment, she adds, is that we haven’t learned how to make them delicious -- with herbs, spices, a squirt or citrus or other flavor-boosting ingredients (and we don’t mean butter). It’s a trick that many of our skinny counterparts have figured out. So look up some recipes online and start experimenting. Bonus: You get to eat more when you load up on fruit and veggies (bite for bite they have fewer calories than other foods) and their filling fiber will keep you better satisfied. A recipe for natural slimness!

8- Break For Breakfast
“You’ve heard this a million times before, but you can’t argue with the research. Women who skip their morning meal are more apt to make poorer food choices and overeat later in the day than those who have a good breakfast,” says Sass. In fact, a recent British study found that people who make time to eat in the morning nosh, on average, 17 percent less at lunchtime than skippers -- and they had healthier metabolisms. Other research shows that people who blow off breakfast are over four times more likely to be overweight. Convinced? Good! Go for a mix of protein, a little healthy fat and fiber, says Sass. Think: Fat-free Greek yogurt with a tablespoon of slivered almonds and a handful of berries and crunchy, high-fiber cereal sprinkled on top.

9- Don't Be Scared of the Scale
According to recent research by the National Weight Control Registry, keeping tabs on your digits is key to successful weight maintenance. It allows you to catch yourself if you go up a couple of pounds (and make changes right away to drop them) rather than letting it get to the point where suddenly your favorite jeans don’t fit, says Sass. Because hey, it’s far easier to lose two pounds than 10! On caveat, she adds: Don’t obsessively weigh yourself; limit your scale time to once a week, ideally at the same time of day, like in the morning, before breakfast.

10- Don't Worry About Your Weight
Naturally slim gals don’t place any value on being slim. “They don’t see it as any form of a solution -- for, say, getting a boyfriend or being happier,” says Koff. “They don’t look at weight as being either a help or a hindrance. Success is all about intellect, having great friends, doing well in their career. It doesn’t come down to the size of their waist.” A sentiment worth remembering whenever you find yourself obsessing about the number on the scale.

Well, there ya go! I've gotta say, some of these tips are easier said then done. Especially not worrying about your weight! But, hopefully some of these will help everyone out with their weight loss goals!

Our Fabulous Weekly Weigh-In Winners

Wow - Salt Lake took everything this week! Not only did they have the biggest percentage of weight lost, but all three winners came from their office! Way to go you guys!

Carolyn M (SL)- 2.69%
Brian B (SL) - 2.56%
Carole J (SL) - 1.95%

We're almost through June......just a little over two months left of the competition!

11 Summer Foods for Weight Loss

Did you know the first day of summer is tomorrow? Kind of hard to believe considering it was around 60 degrees last night and rainy. So, with the heat hopefully coming soon, what are some of the best foods to eat this summer that will aid in weight loss? According to iVillage, here are eleven of them!

1- Strawberries: Who can resist a bowl of juicy red berries? Pop ’em freely, because they’re the perfect summer snack: filling, light on calories and laden with nutrients from omega 3 fats to cancer-fighting polyphenols. Just half a cup of strawberries provides over 70 percent of your daily Vitamin C, plus fiber and an array of antioxidants

2- Blueberries: Brimming with good stuff, blueberries improve circulation and fight free-radical damage to cells and tissues, says Keller. They’re super low-cal, yet so delectable—in color, texture and taste.

3- Plums: Whether eaten whole, dried or pureed into sauces, plums are low in calories and a good source of both dietary fibers and Vitamin C, Dried plums (also known as prunes) are the perfect grab-and-go healthy snack, and they make a rich, sweet dessert when stewed into compote. Plus, they can help suppress appetite thanks to their low glycemic load.

4- Squash: From pattypan to zucchini, summer squash delivers major vitamins and nutrients (including magnesium, potassium and copper), to the tune of a mere 80 calories per half cup.

5- Bell Peppers: Sweet red peppers are such a good source of beta carotene, and top the charts of vegetables for that important antioxidant. Green bell peppers also contain generous amounts of Vitamin C.

6- Mango's: Dense with antioxidants—plus protein and omega 3 fats—mangoes are a delicious, low-calorie way to bulk up meals with exotic flavor, ensuring "healthy" fare doesn’t fall into a rut.

7- Beets: One of the real gems found in beets is the B vitamin folate, a key nutrient for women. Beets help protect against heart disease, birth defects and certain cancers, especially colon cancer.

8- Buffalo Meat: No need to give up red meat when you’re grilling. Bison (or buffalo) burger is naturally lean, far lower in fat and calories than beef, chicken or pork. Plus, it’s a great source of iron and omega 3 fats. Try the patties open-faced with half a bun, and hold the cheese and mayo while piling on the mustard, relish and salsa.

9- Figs: Figs pack fiber, potassium, folate and vitamins for heart health into one incredibly sweet, low-cal fruit. And with 6,000 years of staying power, figs might have even kept Cleopatra trim. For a snack that sticks with you, try the black mission style—the seeds release even more nutrients, plus omega fats.
10- Peaches: Why pass up dessert when the “stone fruits” of summer (think peaches and nectarines) can make for a guilt-free sweet treat? Tossed on the grill, peaches and nectarines get even more flavorful as the heat caramelizes their natural sugars. Top with low-fat ice cream, and you won’t feel one bit deprived.

11- Eggs: Overweight adults who ate two eggs for breakfast lost 65 percent more weight (and felt more energetic) than those who started the morning with an equally caloric bagel, recent studies show. Other findings reveal that egg eaters consume 300 fewer calories per day, adding up to a loss of three pounds per month. “Eggs help level out blood sugar, provide energy-boosting protein and are full of nutrients,” says wellness coach Jessica Smith. “If you can’t stomach eggs in the morning, eat them for dinner instead.”

So there you go! And now I'm hungry! Happy summer everyone!

Fabulous Friday!

Happy Friday everyone! Should we jump right in? First up......our Fresh & Fabulous Receipe! So, little confession. I completely forgot to bring my healthy cookbook to post a tried and true reciepe today. So, I used google and found the following. I actually picked it because it's a vegetarian dish. Well, unless you added some meat to it. But, I also chose it because it's almost noon and I'm hungry!Italian Vegetable Hoagies

Ingredients
1/4 cup thinly sliced red onion, separated into rings
1 14-ounce can artichoke hearts, rinsed and coarsely chopped
1 medium tomato, seeded and diced
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
1 16- to 20-inch-long baguette, preferably whole-grain
2 slices provolone cheese, (about 2 ounces), halved
2 cups shredded romaine lettuce
1/4 cup sliced pepperoncini, (optional)

Preparation
1- Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
2- Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
3- To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.


Now....onto that Fabulous Finding. Today's finding, while fabulous, is not actually a find or even new. How many have heard of the Nike Running chip?Probably most everyone. It's a pretty nifty little gadget to have! You can either put the chip in your shoe (if you have the running shoes that go with the program) or attach it to your shoelaces with a pouch if you don't have Nike shoes. You then attach the rest of the program to your ipod and off you go. It tracks calories, distance, your pace and Lance Armstrong will even come on to tell you what a good job you're doing. Thanks Lance! My husband is a marathon runner and uses his chip ALL the time to track himself. I've also used it with my running and walking and love it. So, if you have a program, go on and pull it out, dust it off and plug it in. If you don't but have been thinking about a way to track your progress, you'll love this!

Giving Yourself A Break

Yesterday's post was all about giving your body a break. Making sure your getting enough sleep to recharge and be ready to go the next day. But, what about giving ourselves a break? I don't know about the rest of you, but I have a pretty poor body image of myself. I know I'm currently overweight and have been for a while. My little sister and I went walking last night and somehow we ended up discussing this very thing. We both talked about how we were unhappy with our body image, but until recently did nothing about it. We would complain (which drives our husbands nuts) but were obviously pretty complacent with where we were. Because that's all we did, complain. No plan of action, no goals, pretty much no motivation. Like the rest of us that are currently in the competition, I'm starting to make strides. Well, in my case, baby steps, but hey, it's a start! However, not only do we need to work on our bodies, we need to work on ourselves. We should be proud of who we are and even what we look like. Sure, we all have flaws. But maybe next time your tempted to start complaining about your body, think of five things instead your proud of. Maybe your personality, your outlook on life, talents you have and goals you've accomplished. EVERYONE has something to be proud of - we just need to focus on the positive more and let go of the negative. I found the above quote on another blog and loved it so much I put it on my personal blog. I'm also going to post it on this one. I think it's a great reminder of taking charge of our lives and not letting the little things get to us.

Giving Your Mind And Body A Break

For 16 hours a day, you drive your body hard. You put pressure on joints for hours on end, you expose it to who knows what kinds of germs and bacteria, you put it under major strain and stress, you demand everything it can do and some things that it can't. Let your body have the other 8 hours to itself. It's earned it. After a long day, your body needs to heal and recover. Let your muscles and joints take a break. Your immune system needs strengthened and cannot always be stretched to its limits. Your body has a way of letting you know when it's not getting the rest it needs--it wears down and feels fatigued. And eventually it breaks down. So do everything you can to pay your body back by getting a good dose of sleep. It will love you for it.

Our Fabulous Weekly Weigh-In Winners

Allrighty......big congrats to the following for being our weekly weigh in winners!

Natalie S. (BT) - 3.57%
Emily P. (Corp) - 3.29%
Nakisha M. (Corp) - 2.22%

The Salt Lake office is this week's office winner (your numbers were amazing!)

Great job everyone!

Basic Motivation for a Healthy Diet

Learn to Avoid Actions with Consequences
-- By Joe Downie, Certified Physical Fitness Instructor

Our bodies are very similar to our parents, teachers, bosses and coaches. They demand we make responsible choices and work hard to be successful. They expect us to wake up on time, show up when we’re suppose to and hand things in when they’re due. Our bodies are just as demanding. Our bodies expect us to eat balanced meals containing complex carbohydrates, protein, fruit and vegetables, healthy fat, and goodies every now and then. They also thrive on smaller meals throughout the day, the proper amount of calories for our body size and activity, and all the little things such as not eating at all hours of the night, not skipping meals and not loading our bodies with non-nutritious meals.

There are always consequences to your actions. Your mom yells at you when you don’t wake up on time. Your boss threatens to fire you if you don’t hand in the next assignment on time. Your body does the same thing through extra weight, decreased energy and low self-esteem–all results of irresponsible choices in our nutrition habits.

We are successful in so many other areas of our life–career, parenting, education, relationships and hobbies, but when it comes to eating healthy we are about as successful as that 12th grader who did whatever they wanted in high school. You know, the one who realized way too late you can’t have instant gratification all your life if you want to be successful. After realizing this they hoped to turn things around the last couple months after spending their entire high school career making irresponsible choices. How many times have we tried a fad diet or insisted we were going to eat healthy for a few weeks in hopes of changing all of our bad habits over the years.

It doesn’t work that way in life and it doesn’t work that way with our bodies if we want to be successful. Why don’t we go to the casinos more, sleep in until noon, not do laundry, stay up late at night… because there are consequences. Why do we eat 2,000 calories in one sitting, skip breakfast, eat junk food all day long and neglect the nutrients our bodies crave?

Demand more of yourself when it comes to nutrition. Our parents, teachers, bosses and coaches demand more and hold us accountable. Do the same for yourself. Be tolerant and understanding of your imperfections, but don’t justify and forgive yourself every chance you get. The most important consequences of our lives are staring us in the face – our healthy or unhealthy bodies!

Be creative when it comes to nutrition. If you eat chocolate every day, set a goal to eat it only 6 times a week. Slowly work your way down to a more manageable means. Along the way, set up systems that will help you achieve your goal. For example, the day you don’t eat chocolate, you’re probably going to have cravings. When you do, find something that helps you overcome those cravings. Maybe drink a fruit smoothie to combat the sugar craving or sit down and write out all the reasons why you want to stop eating chocolate. Find a way to help you build positive habits.

Make it fun! Get together with friends and family and figure out ways to help each other. We do this at work, school or for a social club, why shouldn’t we do it for our No. 1 priority – ourselves!

Fabulous Friday!

Yeah! It's Friday! AND, it's a beautiful day! Makes it kind of hard to stay inside and work when we REALLY want to be outside playing. Anyway, as promised, following are our two new features. Not going to lie - kinda excited about these! First up, our Fresh & Fabulous Recipe!

I'm not sure of many people who have heard of the Body for Life diet. When I was training for my first (and only so far!) marathon with my husband we were actually on this diet. It's basically eating several times a day and making sure you get oodles of protein. Which was kind of hard for me as I'm a vegetarian. So, we bought the Eating for Life cookbook (which I actually highly recommend. It has some really yummy recipes in it that are full of protein) and made these one Sunday for family dinner. The family LOVED them and they've become one of our recipes usually mixed into the routine (keep in mind these are a little time consuming to make. We usually make ahead and then cook later):

Mom's Chicken Enchiladas
Ingredients
1 lb Chicken Breast (boneless,skinless)
1/4 cup Green Onion
1 Jalapeno Pepper
30 oz Enchilada Sauce Green Chile
8 Corn Tortillas (we usually use flour as we don't like corn)
1 cup Kraft Natural Shredded Cheese - 2% Milk Reduced Fat - Mild Cheddar
2 cups Shredded Lettuce
1/2 cup Chunky Salsa Medium
1/2 cup Light Sour Cream
1 Medium Tomato
2 oz Black Olives

Directions
1) Preheat oven to 350. Lightly coat a 9 x 13 baking dish with cooking spray.

2) Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer pink in the center, about 15 minutes. Drain and let cool slightly. Shred cooked chicken by pulling apart with 2 forks; set aside.

3) Lightly coat a large skillet with cooking spray and place over medium high heat. Add green onion and jalapeno; saute for 2 minutes. Add shredded chicken and 1 can of enchilada sauce. Cook, stirring occasionally, until heated through, about 5 minutes.

4) Pour the 2 remaining cans of enchilada sauce in a medium bowl and microwave until warm, about 2 minutes. Dip each tortilla in the heated sauce and fill with about 1/8 of the chicken mixture. Roll up and place, seamside down in the prepared baking dish.

5) Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until enchiladas are heated through and cheese is melted about 15 minutes.

6) Divide lettuce onto 4 plates and place a portion of enchiladas on top. Top with a spoonful of salsa, the diced tomatoes and a dollop of sour cream. Serve and enjoy!

Fabulous Findings
Now, onto our other new feature.....Fabulous Findings! I actually didn't find today's findings. All credits go to Traci, Applegate's CFO. Previous to starting the weight loss challenge, she was using SparkPeople. SparkPeople is a free, online way of tracking water & food intake, exercise, and sleep. It's free to join and you can sign up to be a part of different groups that encourage each other. It's actually a lot of fun to just look around and the website and get some ideas and tips. So, go take a look and see what you think!

Let's talk about.....Sunscreen!

It’s that time of year again —sunscreen displays are front and center in pharmacies and department stores. There seems to be a formula for every skin type: infant, aging, fair, dark, sensitive and so on. If you’re not sure what to look for, trying to choose the right sunscreen can be overwhelming. Following are some easy-to-use guidelines to help you decipher sunscreen label information and find the product that gives you the sun protection you need.

Who needs sunscreen?
Everyone. According to the American Cancer Society, more than 1 million new cases of skin cancer will be diagnosed in the United States this year. Sunscreen reduces your exposure to ultra-violet light that has been shown to induce skin cancer. All persons, regardless of skin type, should be wearing at least a broad spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15 daily.

What does “broad spectrum” mean?
Sunlight contains two types of harmful rays — ultraviolet A (UVA) and ultraviolet B (UVB). UVB rays are the ones that can cause sunburn. UVA rays, which penetrate deeper into the skin than UVB rays, can lead to premature aging of the skin and also may suppress the immune system, which in turn can increase your risk of developing skin cancer. UVB rays cannot pass through glass (such as car windows), but UVA rays can. Overexposure to either type of ray can lead to skin cancer; a “broad spectrum” sunscreen protects against both. In order to achieve broad spectrum coverage, make sure your sunscreens contain a combination of some of the ingredients below:

UVB
octyl methoxycinnamate
octyl salicylate

UVA
avobenzone (Parsol 1789)
oxybenzone
ecamsule (Mexoryl SX)
menthyl anthranilate

UVA/UVB
cinoxate
sulisobenzone

Alternatively, you can purchase a sunscreen containing a broad spectrum physical blocker, such as zinc oxide or titanium dioxide. These can be convenient for individuals who have sensitive skin or are allergic to other sunscreens. A tint in the physical blockers can reduce the white opaque look.

Recently, the American Academy of Dermatology introduced the AAD SEAL OF RECOGNITION™ which is designed to help consumers choose products that will provide the sun protection recommended by dermatologists, including broad spectrum, water-resistant sunscreens with a Sun Protection Factor (SPF) of 15 or higher. Look for the AAD SEAL OF RECOGNITION™ symbol and statements on product labels.

What Sun Protection Factor (SPF) do I need?
Sunscreens absorb or reflect the sun’s rays so they don’t harm your skin. The SPF indicates how much longer you can stay in the sun without burning than you could with unprotected skin. For example, if it takes 15 minutes for a person to burn without sunscreen, an SPF 15 will theoretically allow him or her to stay in the sun 15 times longer without burning. SPF numbers range from 2 to more than 70; the higher the number, the more protection a sunscreen provides, but anything containing SPF of greater than 30 provides only slightly incremental benefits.

Everyone should use an SPF of at least 15 for routine daily wear, even on overcast days—up to 80 percent of the sun’s burning rays pass through clouds. This holds true for both darker and lighter complexions. If you plan to be in the sun for an extended period, you should wear a sunscreen with at least SPF 30 and reapply every two hours.

If you are swimming or surfing, reapply sunscreen even more often. A sunscreen that is “waterproof” should provide protection in the water for 80 minutes; a “water- resistant” product should protect for 40 minutes. You really can’t use too much sunscreen, so err on the side of caution.

Cream, gel, stick, spray—which should I use?
If you have specialized skin care concerns such as sensitive skin, want an anti-aging benefit or require a product specifically made for a baby’s delicate skin, choose a product specially formulated for your needs. Otherwise, it’s really a matter of personal preference. If you have dry skin, you may find a cream is more moisturizing than a gel. Some people prefer the ease of a spray. Many face and body lotions and cosmetics now contain sunscreen, so you may be able to use just one product instead of two.

Regardless of the type of sunscreen you use, be sure to apply it liberally to all exposed areas, especially your face, ears, feet and hands. If you’re using a cream or gel, a good general guideline is to use one ounce of product—about what you’d need to fill a shot glass. Apply it to dry skin about 30 minutes before you head outside to give the chemicals time to form a barrier between your skin and the sun.

Does sunscreen expire?
The FDA requires that all sunscreens be stable and at their original strength for at least three years. However, if you are using the correct amount, a bottle of sunscreen probably shouldn’t last more than a few months.

Even if you use sunscreen religiously, get a skin check form your doctor or dermatologist at least once a year to catch any suspicious moles, spots or other abnormalities before they become a problem. In its earliest stages, skin cancer is highly treatable.

By Darrell Gonzales, M.D., Scripps Memorial Hospital La Jolla

10 Workout Secrets: Expert Exercise Tips

By Carol Sorgen
WebMD Feature
Reviewed by Louise Chang, MD

Getting and staying fit can be a challenge. For many of us, it's hard enough just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life? To find out, WebMD talked to fitness experts and successful exercisers who revealed the top tips, tricks and secrets they use to get the most from their workout routines.

1. Be Consistent
Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003, and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.

His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

Strength training. Even 20 minutes a day twice a week will help tone the entire body.
Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals
"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."

In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System
Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

5. Make Your Plan Fit Your Life
Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.

Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."

If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy
Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.

"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.

And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock
Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, assistant professor and exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.

"Working out while you have the most energy will yield the best results," says Theodosakis.

8. Call In the Pros
Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.

"For some people, attention to flexibility, or balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

9. Get Inspired
"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

10. Be Patient
Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."

Congratulations to,,,,,,,,,

Congratulations to the following for being our first fabulous weekly weigh in winners!

Peter N (OG) - 3.4% weight loss
Susan W (Corp) - 2.6% weight loss
Marriah S (BT) - 2.31% weight loss

Great job you guys! Oh, and by the way, Ogden is in the lead in weight loss percentage right now!

Becoming the person you want to be

Take a look at your priorities and your goals. Where did they come from? Are they the products of soul-searching, self-analysis, and careful planning? Or are they a reaction to pressures from other people? Did you find them within yourself or within the pages of a magazine? The answers to these questions are important because they tell you if the person you're becoming is someone you want to be. Here's another way to look at a goal: do you want it, or do you just think you should want it? It's not easy to follow your own direction in life. But it's more possible than you may think. Question everything. Every priority in your life needs to justify why it's there. If you can't come up with a good reason that actually comes from YOU, maybe it doesn't belong.

"To be nobody but yourself--in a world which is doing its best, night and day, to make you everybody else-- means to fight the hardest battle which any human being can fight; and never stop fighting."

- EE Cummings, poet

So I've been thinking.....

I know, scary right? But, I have a couple of features that I'm going to be posting every Friday. The first is going to be Fabulous Findings Friday. It will be a feature filled with the latest workout finds, fun things to do with the kiddos (as school is now out!) and anything else that I think people would be excited about.

The other feature I'd like to add is Fresh & Fabulous Recipe Friday. I've put a poll on the side of the blog which four (fabulous) people have participated in. The results? People would like to see more recipes. Ask and ye shall receive!

Look for both new features coming this Friday....

Road trip without gaining weight

It's beginning to be that time of year again. The weather is (finally) beginning to warm up and more people are hitting the road to vacation destinations. With that in mind, how do you maintain your weight loss goals while on vacation? For me at least, I equate road trips with eating at greasy fast food places and eating junk food in the car because I get bored! So, what's the key? Following are some steps that will hopefully help out with road trip weight gain!

1 - Snack Smart
Although a thermos of coffee can do wonders, plenty of protein is the key to keeping your mind on the road and not on your growling stomach or next nap. “Make sure you have protein every 3 to 4 hours to [help you] stay alert and keep your energy levels steady,” says Stephanie Mansour, health and fitness expert, personal trainer, and owner of Step It Up with Steph, a Chicago-based personal training and body confidence coaching service. At rest stops or gas stations, grab a protein bar or a single-serving bag of nuts, or pack protein-rich smoothies in a cooler, she suggests.

But don’t munch at every mile marker just because you’re antsy or bored. “Any healthy snack can quickly turn unhealthy if you eat too much,” says Marjorie Nolan, RD, CPT, a spokesperson for the American Dietetic Association. “Portion out all your snacks based on your time frame and if you are going to stop for a meal or drive straight through to your destination.”


2 - Reboot at Rest Stops
Do more than shake out your legs when you stop for a bathroom break. Stretch your hip flexors with low-standing lunges, then lean from side to side to stretch your midsection, says Mansour. Next, turn up the intensity. “Plan to do 15 to 20 squats and pushups at each driving break,” says Nolan. “You can even do the pushups off the hood of your car. You will be shocked at how much this will help you stay alert, even hours into your drive!”

Once you’re back in the car, keep your fitness routine going by working your core. “Focus on sitting up straight and contracting your abdominal muscles throughout the drive,” says Nolan.

If you experience back pain on long drives, place your hands on the steering wheel when you’re at a red light and round your back to stretch out your spine. If you’re sitting in the passenger’s seat or backseat, cross your right ankle over you left knee and learn forward to stretch your glutes, then repeat on the opposite side, suggests Mansour.

Another way to relieve stiffness: At a stoplight roll your shoulders front and back. Do this once an hour. Then do the same with your neck, says Nolan. Just don’t do this while you’re moving!

3 - Choose Light Menu Options
After another round of “Are we there yet?” it’s clear that finding a local produce stand is going to take a backseat to convenience. When eating out along the way, choose a chain restaurant or drive-thru that offers light menu options, and look for items that are lower in calories and fat and higher in filling fiber and protein. Jo Lichten, RD, PhD, a professional speaker and author of How to Stay Healthy & Fit on the Road, suggests the following food choices for your next trip.

Breakfast
Dunkin Donut’s DD Smart breakfast items, like an Egg White Turkey Sausage Flatbread (280 calories, 8 g fat, 19 g protein)
Simple & Fit breakfast items at IHOP, like a Veggie Omelet and the fresh fruit (320 calories, 10 g fat, 21 g protein)
Starbucks Perfect Oatmeal (140 calories, 2.5 g fat, 5 g protein) and a tall nonfat latte (100 calories, 0 g fat, 10 g protein)

Lunch
Subway’s 6-inch Black Forest Ham sub without oil, mayo, or cheese (290 calories, 4.5 g fat, 18 g protein) or a 6-inch Turkey Breast sub without oil, mayo, or cheese (280 calories, 3.5 g fat, 18 g protein)
Wendy’s small chili without cheese (220 calories, 7 g fat, 18 g protein) poured over a plain baked potato (270 calories, 0 g fat, 7 g protein)
Taco Bell Drive-Thru Diet item, like the Fresco Bean Burrito (350 calories, 8 g fat, 12 g protein)

Dinner
Applebee’s Under 550 Calorie entrées or Weight Watchers options
Chili’s Guiltless Grill items
Olive Garden’s Garden Fare entrées
Panda Express Wok Smart menu items
Red Lobster’s Lighthouse options
Ruby Tuesday’s Fit & Trim suggestions


4 - Plan Meals Ahead of Time
Once you arrive at your destination, sample the local cuisine, but don’t eat out for every meal. “Plan to indulge in one meal or dessert each day,” says Nolan. “Choose ahead if that is going to be dessert after dinner or a pancake breakfast, and keep the rest of your food consistent with your normal eating habits and schedule. You may need to plan ahead with restaurants and snacks, but it will be well worth it when you return home from your trip without extra ‘baggage.’”

At restaurants, ask for exactly what you want or make a few tweaks to the meal on your plate, says Lichten. Request no butter, ask for dressing or sauce on the side, limit fatty meats and cheese, and ask for extra vegetables when available. Also, trim visible fat from meat, remove skin from roasted chicken, scrape off breading, drain excess sauce into a small dish, and blot pizza with a paper napkin to remove excess oil, suggests Lichten.

To limit portions, pair a salad and a light appetizer, like shrimp cocktail, she adds. Ask for a lunch-size serving even if it’s not on the menu, or request a take-home container when your meal arrives and immediately pack half of it away.


5 - Be Healthy on the Highway
When you’re miles away from your gym and you feel like you’re getting exercise by hauling around a suitcase or keeping your overly energized kids in check, skipping workouts is tempting. But should you do it?

“Don’t use the excuse ‘Well, I will be walking all day, so I can skip my workout at the gym,’” says Mansour. “Walking is extra! If a gym workout is part of your life, make it a priority [on your trip]. You want to feel good, so why would you take a vacation from feel-good workouts?”

Make time for away-from-home workouts by getting them out of the way first thing in the morning, before you leave your hotel, says Mansour.

“Ten to 20 minutes of movement in the morning in your hotel room is enough to keep your metabolism revved for a couple of hours,” says Nolan, who suggests the following routine: Do a mini circuit of 25 jumping jacks, 25 pushups, 25 squats/lunges, 25 crunches, then 1 minute of rest. Repeat as many times as you can in 10 to 20 minutes. You will feel it and burn at least 150 to 200 calories.

Or take advantage of the ocean, lake, hiking trail, or bike path near you and squeeze in some sightseeing while you exercise. “Vacations and trips give you more innovative and new ways to work out,” says Mansour.

Hopefully these five tips will make your vacation an even better one!

Did ya hear?

The food pyramid is no more! Instead we now have "My Plate!" First lady Michelle Obama and Agriculture Secretary Tom Vilsack announced today that the USDA will throw out its famous food pyramid (also known as MyPyramid) and replace it with MyPlate. Well now! It IS a little easier to read! What do you guys think?

Small amounts do add up!

Small Bits of Fitness Add Up
Exercise Comes in All Shapes and Sizes
-- By Liz Noelcke

"Where did the day go?"

Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We’re not talking about giving up 60 minutes either; all you need is 10.

Just 10?
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine.

Easier Than You Think
Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.

Since it’s brief, it’s important to work at a fairly high intensity to obtain all of the benefits. Work at raising your heart and respiration rates. Just like regular workouts, try to include cardio, strength training and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.

Example: Push out 10 cardio minutes on the stationary bike. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you will feel healthier and be on your way to developing solid fitness habits.

But I Still Don’t Have Time
It only takes 30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.

It is all about convenience; if you try, you can fit exercise into your schedule no matter where you are. Do it at home or at work, outside or in the living room. Start building exercise spurts into your daily routine and you’ll start feeling better.

Welcome!

Well, we made it! The first day of our challenge! Hopefully by now everyone has weighed in and is excited to start! From here on out we will be posting weight loss tips, delicious recipes and exercise motivators.

We'd also like to congratulate Cathy Armstrong from the corporate office. She won the contest to name the challenge. From here on out our challenge will be called, "Biggest Loser: To lose it is to win it!" Congrats Cathy! I'll be getting with you in the next couple of days to give you your prize.

Please let me know if anyone has any questions, concerns or ideas. Your office rep will have my contact information.

Good luck everyone! I'll be excited to see everyone's results three months from now!