Use Your Yolk!July 25, 2010

I was making an egg white omelet this morning, and I was wondering (as I usually do when I make egg white only dishes) what I could do with all the unused egg yolks. I hate to throw them out, and yes, I know I can buy the carton of egg whites only to avoid this problem, but the idea of eggs pouring out of a carton seems so unnatural to me.

Plus, egg yolks have so many beneficial properties: they contain healthy fats and important nutrients like lutein and choline, and they aren’t bad for your heart.

Apparently, there are a lot of healthy things you can do with egg yolks!

1)   You can make your own mayo.

2)   Use them as a thickener for sauces or soups.

3)   Add them to rice (pour a yolk in as water is boiling and add rice to cook) to create a creamier, protein rich side dish.

4)   Try an egg yolk ‘crepe’ (you can reduce or eliminate the flour in this recipe)

5)   Whip up an egg…

Summer Insomnia: 6 Reasons You aren’t Sleeping and what to do about itJuly 22, 2010

Ah, summer. Full of beach days, barbeques, shorts… and who doesn’t love those endless summer nights?  Apparently, for many of us, endless summer nights are more of a brutal reality than a term of endearment.

After seeing more than a few posts on Facebook from friends who are suffering from poor sleep as of late, it made me wonder: are you more likely to experience insomnia during the summer months?

Apparently, the answer is yes. One study found up to 76 percent of people surveyed said they experience increased difficulty sleeping during the summer, and one in three people have summer-induced insomnia.

Here are the top causes of summer sleep disruption and how to fix them:

1)   Your Bedding. It may seem that by kicking off the comforter that you are making your bed suitable for summer sleep, but ditching your heated blanket may not be enough to keep your body at an ideal temperature for deep sleep. Memory foam mattresses can often become uncomfortably hot in the summer, as many do not allow your body…

Have a Fun, Fit Spring Break!March 31, 2010

Whether you are traveling for Spring Break, or staying in town, here are a few ideas to make your vacation fun, fit and active this year:

1) Explore the animals and attractions at your local zoo.

2) Take a walking tour of a museum or local gardens.

3) Rent or bring a bike to your local bike paths and explore your area (type in your city and local bike paths into Google search).

4) Play an outdoor game – baseball, basketball, volleyball,  or even freeze tag at your local park or sports arena.

5) Walk, run or hike along your local paths or trails.

6) Volunteer. Donate your time at a local animal shelter or favorite charitable organization for the day.

7) Go for a swim!  Depending on your climate, swim in the ocean or find a heated, nearby pool.

8) Dance. Try salsa or ballroom tango lessons at a nearby dance studio.

9) Do some yoga outdoors.

10) Try a new fitness class. Most gyms offer day passes, check out class schedules to find…

Exercise your right to bare your arms!February 2, 2010

It’s time to learn to love your arms! They hug your loved ones, carry your babies and bring you everything you need during your day. Start gearing up for short sleeve weather now with a few simple tips:

1. Strength Train for Definition

While we are constantly using our arms during daily activities such as carrying children, laundry baskets, laptops, etc. it usually isn’t enough to develop muscle. You have to repeatedly overload a muscle to make it stronger. That being said, women don’t have to worry about “bulking up” – we don’t have the same hormones that men do, which are needed to put on major muscle mass. Strength training is important for women, so that our arms don’t fatigue too quickly while we do our everyday tasks, and of course, so that our arms look great too!

2) Use multi-tasking moves

When it comes to upper body workouts, I like multi-tasking moves. For great arms, you not only need to build muscle but also to burn away the fat on top of them in order to show them off. These three moves not only…

Inspirational SunshineFebruary 1, 2010

For as long as I can remember, I have always loved reading quotes from other people. There is something about the phrasing or arranging of words from someone else’s point of view that can really inspire or motivate.

And here it is, a rainy Monday, so I thought there was no better time than to gather some really inspirational quotes for this week!

Here are just a few of my favorite quotations:

“If you think you can, you can. And if you think you can’t you’re right.” – Mary Kay Ash

“It’s not knowing what to do, it’s doing what you know.” – Tony Robbins

“Go for it now. The future is promised to no one”. – Wayne Dyer

“In the midst of movement and chaos, keep stillness inside of you.” – Deepak Chopra

“Only those who will risk going too far can possibly find out how far one can go.” – TS Eliot

“First ask yourself: What is the worst that can happen? Then prepare to accept it. Then proceed to improve on the…

More Dangerous to your Health than Obesity and Smoking? It’s something you probably do daily!January 22, 2010

You take care of yourself: you eat right (most of the time), you exercise (most of the time), you keep your blood pressure and cholesterol levels in check, and you even take a daily vitamin. But did you know that you are probably doing something that puts you, and your loved ones, at high risk of instant death – every single day.

Did you know that driving while talking on a cell phone – even with a hands free device- puts you at a four times greater risk of crashing (that’s the same as driving while intoxicated)? And texting while driving makes you EIGHT times more likely to cause an accident (meaning – way worse than driving drunk).

I don’t know if you saw the recent Oprah Show episode on this- but it really struck a serious chord with me. I will admit- I am so guilty of this! I drive and talk all the time; I have even texted behind the wheel. But it’s a bad habit, and one I want to break. It’s…

Bum Bum Bum: Could you Have Sitting Disease?January 10, 2010

Are you working out but still not losing weight?

Do you still have problems managing your cholesterol and blood sugar levels in spite of your regular gym routine?

Well, according to the latest issue of Women’s Health Mag, you may have something now dubbed “sitting disease”. The article “Your Body’s Biggest Enemy” by Selene Yeager (Nov ‘09 issue) was a real eye-opener! Science now proves it’s true: our plugged-in lifestyles are not only making us fat, but they may also be causing early deaths in otherwise healthy habited people. Quoting Dr. James Levine, the article points out the harsh reality: “We burn 1,500 to 2,400 fewer calories per day than we did just 50 years ago.” And the truth is, no matter how fit you are, the more hours you spend sitting each day the more likely you are to die early!

Have you ever really thought about just how many hours you spend every day sitting on your rear? Whether its in front of your computer, in your car or at home watching TV,…

Need a Resolution Solution?January 5, 2010

Sadly, statistics tell us that more than 80 percent of New Year’s resolutions fail, leaving our resolved efforts futile to say the least. Instead of trying more of the same, make the most out of your goals for the new year with a few simple tips:

1) Create an action plan for 2010. Decide on one big picture goal for this year, and write it down. Next, pull out your calendar and work backwards with small steps each month that will need to happen before you can reach that long-term goal.

For example, if your goal for 2010 is to: Lose 30 pounds.
Each month, break your weight loss down into smaller, more realistic and manageable goals. If you look at each month knowing you only have a weight loss goal of 2.5 pounds, you will be more likely to achieve your long-term goal for the year.

2) Design your own a vision board. Let pictures tell your resolution story for this year. Get creative with magazines, cut out pictures, quotes, and numbers – anything that…

5 Simple Ways to Live Healthier, Longer & Lighter!January 4, 2010

No need to start a complicated strict diet and exercise routine in order to lose weight and be healthy. When it comes to your health, keep it simple!

Here are five easy ways to improve your health and weight loss success today:

Floss Daily. Research shows that flossing regularly may actually reduce your risk of heart disease and help prevent certain cancers. Spending the 30 extra seconds it takes to floss every day is well worth the effort.

Eat Fiber. A diet that is high in fiber helps lower cholesterol, prevent colon cancer and it promotes weight loss.

Get some sunshine. Moderate, daily sun exposure helps boost your body’s Vitamin D levels, relieves depression and can help treat certain skin conditions including psoriasis and eczema. It has also been shown to help boost your immune system and may help in the prevention of colds and flu.

Wash your hands. Hands down, doctors and experts agree, this is the single most effective way to prevent getting sick. Wash your hands in warm, soapy water for at least 15-30 seconds (sing…

The Get Fit Gear Guide for 2010December 30, 2009

All set to start achieving your health and fitness resolutions for 2010? Make sure you have all the tools you need to succeed! Here are a few gadgets to consider to help make reaching your personal fitness milestones easier this year:

What's the biggest mistake people make when trying to lose belly fat?December 27, 2009

Question: What’s the biggest mistake people make when trying to lose belly fat?

Answer: Too many crunches, too little cardio. No matter how toned your abs are, your belly won’t look flat until you get rid of the layer of fat on top of them. For that, you need to rev your calorie burn. Interval training, inwhich you alternate high-intensity bursts of activity with easier bouts, has been shown to zap more belly fat than steady-paced moderate workouts. Visit prevention.com/intervals for routines. each week, aim for three interval sessions and two or three moderate, steady-paced workouts of 30 to 60 minutes each–along with ab exercises–for best results. – Jessica Smith, Prevention Magazine

5 Simple, Gym-Free Daily Ways to Lose WeightDecember 21, 2009

1) Eat Eggs for Breakfast Daily. A 2008 study by the International Journal of Obesity showed that overweight adults who ate two eggs for breakfast, as part of a reduced-calorie diet, lost 65% percent more weight, showed a 61% greater BMI (body mass index) reduction and felt more energetic than those who ate a bagel (with equal calories) for breakfast. Eggs also help level out blood sugar, provide energy boosting protein and are full of nutrients your body needs. And, there is no need to worry about cholesterol – studies have shown that eating up to 12 eggs per week does not affect cholesterol levels, and may actually help decrease your level of bad cholesterol.

2) Create an personal “intention” for each day. Dedicating your day can be a great way to start off on the right foot when it comes to maintaining healthy eating, exercise habits and a positive body image. For example, on your drive into work, decide what thought will be the theme of your day. “Today I will practice mindful eating.”…

Holiday Party Coming Up? Try some of these lighter, yummy holiday recipesDecember 18, 2009

It’s that time: you are busy going to and from holiday parties at the office, after work, maybe even hosting one of your own. This year, contribute to the festivities and help yourself stay on track by bringing your own lightened up appetizer or dessert. (And you don’t have to tell anyone it’s lower in fat – with these recipes, no one will be able to tell the difference!)

Here are a few of my potluck party favorites:

Drinks
Pomegranate Cosmos
Salty Chihuahua
Blood Orange Sangria

Appetizers
Spiced Pecans
Orange Rolls
Prosciutto Wrapped Melon Balls

Desserts
Peppermint Cheesecake Brownies
Cottage Cheese Rugelach
Pumpkin Pie Cake

Enjoy a healthy, happy, holiday season!

EGGcellent News: To Lose More Weight, Eat Eggs!December 15, 2009

Need some help dropping the pounds this holiday season? Cook up a few eggs for breakfast. Research shows that the niacin found in eggs curb cravings by satisfying the part of the brain responsible for wanting carbs, while the lean protein stabilizes blood sugar, helping you feel fuller, longer. In another study, researchers found that people who ate two eggs for breakfast consumed almost 300 calories less per day than those that didn’t.

A 2008 study by the International Journal of Obesity showed that overweight adults who ate two eggs for breakfast, as part of a reduced-calorie diet, lost 65% percent more weight, showed a 61% greater BMI (body mass index) reduction and felt more energetic than those who ate a bagel (with equal calories) for breakfast.

What makes eggs so effective for weight loss? Per calorie, they are nutrition and protein powerhouses: at only 70 calories each, eggs contain 13 essential nutrients, 6g of protein and only 4g of fat. They are great sources of choline, protein, riboflavin, folate, lutein, zeaxanthin and vitamin D.…