Halloween favorites can be FRIGHTENING!!!

I thought this would be a great post with Halloween coming up. I found this article in Oxygen magazine this month. It contains candy favorites, how many calories they have, and how long it takes to walk them off.

1 roll of Smarties: 25 Cals. = 7 minutes to walk off
Hershey's miniature candy bar: 42 Cals.= 11 minutes to walk off
Blow Pop: 60 Cals. = 15 minutes to walk off
Snicker's fun size candy bar: 72 Cals. = 18 minutes to walk off
Milk Chocolate M&Ms fun size: 90 Cals. = 23 minutes to walk off
22 pieces of Brach's Candy Corn: 165 Cals. = 41 minutes to walk off
2 pieces of Reese's Peanut Butter Cup: 210 Cals. = 53 minutes to walk off

This is based off a 130-pound woman walking at 3 mph.

Here's some more additional Fall favorites and surprising how many calories they have...

2 pieces of Brach's Carmels: 80 Cals.
1 King Size Hershey's Chocolate Bar: 500 Cals.
1 piece of pumpkin pie: 180 Cals.
2 Hershey's Kisses: 50 Cals.
1 Tootsie Pop: 60 Cals.
Carmel Apple: 360 Cals. (add more Carmel and nuts, this treat can become up to 500 calories.)
8 fl. oz. of Apple Cider: 120 Cals.

Sorry to ruin all your Fall fun, but really makes you rethink these little cheats we like to take! Remember to eat things in small portions and moderation... that way you don't have to kill yourself on the treadmill trying to walk it off.

    

Oxygen Magazine's Pre-Workout Pancakes

1/2c old-fashioned rolled oats

1tbsp ground flaxseeds

1scoop of vanilla protein powder

3 egg whites

1/3c low-fat, low-sodium cottage cheese

Optional Toppings:

Sugar-free maple syrup (small portion)

Blueberries

Walnuts

1. Put all ingredients into a blender and blend until smooth. Refrigerate batter for 3 minutes while heating a pan over medium heat.

2. Pour a third of the batter into pan. When it starts to bubble gently flip and cook other side. Repeat with remaining batter.

Nutrients per serving:

Calories: 380, Total Fats. 6g, Saturated Fats: 0.5g, Trans Fats: 0g, Cholesterol: 20mg, Sodium: 170mg, Total Carbohydrates: 35g, Sugars: 4g, Protein: 42g 

Oxygen magazine does a "Reader Recipe of the Month" 

this one came from Lisa Decker in December 2010's Issue!

Katie's No-Bakers!

Here's the recipe for my version of no-bake cookies:

Ingredients

3 Tablespoons of Coconut Oil
1 1/2 Cups Splenda Granulated No Calorie Sweetener
1 Scoop of Optimal Nutrition Milk Chocolate Whey Protein
1 Teaspoon of Unsweetened Cocoa Powder
1/2 Cup of Skim Milk
3 Cups of Dry Oats
1/2 Cup of Natural Peanut Butter
1/2 Teaspoon Vanilla Extract
1/2 Cup Flaxseed

In a medium saucepan, combine Coconut Oil, Splenda, Cocoa, Protein, and Milk.  Bring to a boil and stir frequently while boiling 1 minute, then remove from heat.  Add the Oats, Peanut Butter, Vanilla, and Flaxseed.  Drop by Teaspoons onto wax paper and chill until firm.  Makes approximately 32 cookies.

Nutritional Value per Serving (1):
Calories - 80
Fat - 4g
  Sat. Fat - 1.4g
Cholesterol - .1mg
Sodium - 7.7mg
Carbs - 14g
Sugars - 2g
Protein - 3g

What's On Your Playlist?

MUSIC!!  I love it!  And a must-have for the gym is my I-Pod!  Nothing helps put me in the mood for an awesome workout better than music.  I spend time each week putting together playlists for my I-Pod that make me want to move! There's just some music that I feel like pumps me up and makes me push a little harder!  If you see me at the gym, I may not hear you if you speak to me because I usually have my earphones in with music thumping in my ears!  I always wonder what kind of music others are listening to while they're working out, so I thought I'd share what's got me moving!

Pump Up/Cardio:
Walk This Way- Run-DMC
3- Britney Spears
Bottoms Up- Trey Songz ft. Nicki Minaj
Firework- Katy Perry
Disturbia- Rihanna
Whip My Hair- Willow
Ridin' Solo- Jason Derulo
Fire Burning- Sean Kingston
Let It Rock- Lil' Wayne
Forget You- Glee Cast ft. Gwyneth Paltrow
Don't Stop The Music- Rihanna
Hold It Against Me- Britney Spears
Rude Boy- Rihanna
Star Struck- Lady GaGa
Imma Be- Black Eyed Peas
OMG- Usher
Telephone- Lady GaGa ft. Beyonce
Yeah 3x- Chris Brown
Party In The USA- Miley Cyrus
All I Do Is Win- DJ Khaled

Strength Training:
Stronger- Kanye West
Hard- Rihanna
Not Afraid- Eminem
Forever- Drake
Undo It- Carrie Underwood
Power- Kanye West
Letting Go- Sean Kingston ft. Nicki Minaj
I Love Rock and Roll- Britney Spears
Run This Town- Jay-Z ft. Rihanna
No Hands- Waka-Flocka Flame
Airplanes- B.O.B. ft. Haylie Williams
Imma Star- Jeremih
Misery Business- Paramore
Gimme More- Britney Spears
Dynamite- Taio Cruz
Just Dance- Lady GaGa

Cool Down:
No Air- Jordin Sparks ft. Chris Brown
Angel- Akon
Best I Ever Had- Drake
Hold My Hand- Michael Jackson ft. Akon
The Climb- Miley Cyrus
Right Above It- Lil' Wayne ft. Drake
Thinking of You- Katy Perry

Know Your Shoes

I get most of my ideas for my blogs from questions or e-mails that I get from friends and I got a great question the other day.  A friend e-mailed me and said she was having the hardest time finding a good gym shoe and asked if I had any recommendations.

This could get long, because proper footwear is SO important to an effective workout and I know from personal experience that nothing can ruin it quicker than a pair of shoes that are killing your feet.  The problem may be that you have on the wrong type of shoes for your type of workout.  The support in a running, walking, and court shoe are all made different based on the motion, stability, and/or flexibility required from that specific activity.  You need to make sure you’re wearing the right ones to lessen the strain or chance of injury to your feet, ankles, and knees.   You wouldn’t want to wear a running shoe, which is made for straight-on motion, to a class or activity that requires lateral movement, such as kickboxing or zumba.  So, if you go to the gym and all you do is run on the treadmill, you definitely want a good running shoe.  If you go and just walk on the treadmill, you need a good walking shoe.  If you’re not just sticking to the one activity but mix it up at the gym like me, consider a good cross-trainer which are made very versatile for multiple activities.

Just as important as the proper type of shoe, is proper fit.  When you try on your shoes, you want to be sure to allow some room for swelling…a good tip is to try them on later in the day or after a workout so that you’ve already been on your feet for a good while.  Also, pay a little extra and wear good, quality socks to the gym..you’ll be glad you did.  Be sure to have them on when you’re fitting your shoes.  Most shoes will need some breaking- in for your feet, and since everyone’s feet are different, you  might find checking out some insoles for additional arch support, etc. may be beneficial.

With all of that in mind, now back to my friend’s original question.  Since, as I’ve explained, it depends on the particular type of workout, I went back and found an article that I recently saw in Shape Magazine.  They had testers try out the latest shoes for eight weeks and then rate them.  I figured sharing their results and recommendations may give you a good starting point in your search for your best shoes  Below are their top picks for the different types:

CROSS-TRAINERS:

Best Shoes for All-Around Gym Use: Nike Air Max Trainer One

Who needs it: Women who mix things up with cardio, weights, and classes.
What it offers: This shoe "really absorbs the impact of high-intensity moves" like jumping jacks and burpees, and its "super firm" midsole is ideal for strength training and cardio machines. "Soft and pliable" uppers "never rub or dig into skin," and an adjustable strap "keeps your foot in place." ($85;nike.com)

 FITNESS CLASSES:

Best Shoes for Fitness Classes: New Balance 812

Who needs it: Steppers and dancers who want cushioning, flexibility, and traction.
What it offers: "Plush cushioning" and a sturdy midsole prevent ankle rolling. "Even during quick side-to-side moves, I felt stable," says a tester who takes six dance classes per week. Nubs on the bottoms ensure traction and "foot-hugging" mesh keeps feet dry.($85; newbalance.com)

RUNNERS:

Best Running Shoes for Stability: Saucony ProGrid Omni 9

Who needs it: Overpronators (runners whose feet roll in too much).
What it offers: The dense foam midsole is "firm, but not heavy." Heel cushioning, from an  insert that resembles a tennis racket's crisscrossed strings, "gives squish-free bounce," while the large-gauge mesh upper is "roomy in the toe box." ($110; saucony.com)

Best Running Shoes for Cushioning: New Balance 759

Who needs it: Neutral-stride runners who love plush-soled shoes.
What it offers: The "lightweight" cushioning "feels like you're running on a cloud," and there's "plenty of wiggle room for your toes." Says one marathoner, "My feet didn't ache—even after an hour-long run." Excellent traction makes you feel like you'll never slip, even in the rain. ($100; newbalance.com)

Best Running Shoes for Distance: Asics GEL-3020

Who needs it: Runners training for a 10K or longer race.
What it offers: A "perfect blend of support and cushioning." The hard-plastic bridge spanning the outsole makes the shoe "stable, but not rigid," and the heel feels "extra cushy." The nearly all-mesh upper "provides ample breathability," key for keeping feet cool (and blister-free). ($120; zappos.com)

Best Running Shoes for Speed: Brooks Ghost 3

Who needs it: Racers who want to pick up their pace.
What it offers: The Ghost is "super lightweight," yet "not at all flimsy." One tester who runs half marathons in the Ghost says, "The soft, flexible insoles make my legs feel energized."($100; brooksrunning.com)

Best Trail Running Shoes for Distance: Mizuno Wave Ascend 5

Who needs it: Women who cover 5 miles or more on a trek.
What it offers: This shoe's cushioning, provided by two layers of padding in the midsole, "feels pillowy soft." One trail trotter says, "Even after 90-minutes, my feet weren't sore." Mesh on the upper "prevents overheating," and the rubber outsole "has excellent grip." ($95; mizunousa.com)

Best Trail Running Shoes for Speed: Salomon SpeedCross 2

Who needs it: Runners who want to cover rugged trails quickly.
What it offers: At 8.6 ounces, the SpeedCross 2 makes it easier to "power up hills." Firmer midsole cushioning near the instep "helps keep the foot stable" and a deep-grooved outsole provides "flexibility for pushing off roots and rocks." Stay-tight laces cinch up with just a tug. ($120; backcountry.com)

WALKERS:

Best Walking Shoes: Asics GELFitwalk Lyte

Who needs it: Dedicated fitness walkers.
What it offers:This "featherweight" shoe's "stellar shock absorption" comes courtesy of gel-filled inserts in the heel. "They prevent my usual knee pain," says an 18-mile-per-week walker. Under the forefoot, foam cushioning material and deep grooves help you "bounce from step to step." ($70; zappos.com)

Best Walking Shoes for All-Day Wear: New Balance 850

Who needs it: Women who are constantly on their feet.

What it offers: The structure of the midsole propels you forward and "adds spring." This "supportive" sneaker also has ample cushioning that "eases joint pain" and a mesh upper that keeps feet "delightfully cool." ($90; newbalance.com)

Lose Weight by Sleeping More!

Just as important as physical activity is to keeping us fit and healthy, so is getting enough sleep!  You may not realize it but if you’re not getting enough sleep at night, this is probably playing a big role in weight gain or the ability to lose it! 

I’ve been doing a lot of reading about the effects sleep deprivation has on weight and overall wellness.  There are many studies that have been done that show that the less sleep you get, the more likely you are to be overweight.  There’s lots of reasons different researchers have come up with, but what some have suggested may be the cause of this is that lack of sufficient sleep may throw off your gherlin and leptin levels.  These are the hormones that regulate hunger and appetite.  Lack of sleep seems to cause gherlin levels (hunger) to go up… and leptin levels to go down… which is what signals the brain that you’re full.  Result = Overeating.  Other research suggests that it’s actually your stress hormone, cortisol, that increases when your body doesn’t have enough rest.  The result, again, is an increased appetite. When any of these hormone levels are disrupted, or when your body is just not rested enough to function properly, it also throws off your metabolism.  Our metabolism, among other things, is the process your body uses to convert food into energy.  The better your metabolism functions, the higher the rate at which this process occurs.  When your metabolism slows down, your body starts conserving calories and stores unused energy as fat.  A lot of very complicated balancing acts occur in the chemical processes within your body and it’s so amazing how the very slightest change or imbalance can affect your whole system. 

Bottom line, you should be getting at least 7-9 hours of uninterrupted sleep each night.  If you’re getting less than that, you’re not giving your body the recovery time it needs! Some researchers suggest that adding some extra slumber time might just give your metabolism the boost it needs to help you start losing extra pounds.  I’m sure the studies will continue, but all the experts agree on one thing…getting the extra rest can’t hurt!!   If you think about it, it’s true.  If you’re not well rested, you’re more likely to be too tired to stay active or go to the gym, and lay around in front of the TV instead!  Or, too tired to pack or make yourself a healthy meal and run through the fast food drive-thru instead!  Keep your energy level up by giving your body the rest it needs, and there will be nothing but benefits to your overall well-being!

Happy New Year!! Time To Make Your Fitness & Nutrition Resolutions!!

I know, I’ve been slacking on my blog over the holidays… I’ve been so busy working, shopping, and spending as much quality family/friend time as I could get in!  I hope everyone enjoyed theirs as much as I did!   But now it’s a new year and a great excuse to make new resolutions and set new goals!   I’ve made my own resolutions, and like most people, several have to do with nutrition and fitness!  My trainer friends all tell me the same thing… The gym is packed for the first few weeks of the year because everyone makes the same resolutions to get in shape or lose weight!  The problem is, most people have good intentions but burn themselves out and don’t follow through past January or February.  Keep your goals reasonable and they will be much easier to stick to!  Here’s a few suggestions to consider:

1.    Keep a water bottle with you at all times and resolve to fill it up a certain number of times each day… I would suggest to resolve to at least 4-5 times a day.

2.    If you eat out for lunch most of the week, set a limit to the number of times you’re allowed to eat out and pack a healthy lunch the other days… I would suggest to only allow yourself one eat-out day per week.

3.    Add more healthy foods into your diet!  Everyone usually knows the types of foods in your diet which are bad for you and it definitely is a good thing to start giving those up…but don’t just concentrate on what you need to give up but also on what you need to add!  Start adding in more veggies and fresh fruits.  You might be surprised to see how some simple changes like eating a large portion of green vegetables with each meal can make a big difference on your scale.  It’s not only something healthy with each meal, but also filling, leaving less room for the unhealthy side items!

4.    A gym membership is best, but only benefits you if you go!!  Don’t burn yourself out in the first month by going for several hours every single day!  Some type of cardio everyday is great but don’t start using lack of time as an excuse not to go!  30 minutes of your day is better than nothing and sufficient!  Also, don’t overdo things with your workouts and make yourself so sore you never want to go back!  A little soreness is good but working out one day and spending the next 2 or 3 not being able to move will kill your motivation. 

5.    Try investing in some personal trainer sessions!  Having the designated days and times to work with them will make it harder to procrastinate or skip!  Even if you can only afford a couple of sessions, starting out with a professional’s guidance on what your goals should be and what you need to do to meet them will help you see results faster. 

6.    Find a workout buddy!  If you have a friend that has similar resolutions to get healthy and fit, do it together!  Having someone else to encourage and push you helps keep you motivated and makes it more fun.

7.    Add some variety to your workouts.  Don’t give yourself a chance to get bored…try out the different fitness classes offered at the gym.  They’re fun and great to do with your workout buddy or go alone and meet new friends!

Most importantly, if you end up slacking for a few days, don’t give up on yourself and abandon your plan.  Just start fresh and begin again! Set realistic goals and if you stay committed, you’ll achieve them!