Have you tried yoga? With its increasing popularity, more and more people are trying yoga. Maybe you've tried it, but did you know that aside from the obvious benefits of increasing strength, yoga has many other health benefits? It creates awareness of your mind/body connection. It even taps into your body's ability to heal itself.

Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season.  For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.

Make sure you get 7-8 hours of sleep a night.  The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight.  In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years.  Try to get to bed a little earlier and create a quiet, dark sleep environment.

​Zucchini is a great little vegetable that is low on calories and high on health benefits. In fact, a medium zucchini has only 33 calories, but still manages to make you feel full because of its fiber and water content! This makes zucchini an excellent choice if you are trying to lose weight or just eat healthier! Read on for more health benefits of zucchini!

Do you ever feel really sluggish after a big meal, especially after Thanksgiving dinner? There is a solution that’s both healthy and enjoyable – take a walk! Taking a walk speeds up digestion faster than alcohol or coffee, multiple studies have found. The walk helps burn calories and helps moderate blood sugar. It doesn’t have to be a long walk, either! Just a 15-20 minute walk gives you all the benefits!

For those who think they have to give up pasta so they can lose weight, there is good news!  You can have your comfort food by simply choosing 100% whole grain pasta.  Whole wheat pasta is a good option for those who are not gluten intolerant. It usually has the same amount of calories as white pasta, but many more nutrients.  Whole grain pasta contains large amounts of fiber, which is a weight loss bonus because it makes you feel full faster.  Keep your portions in control by serving up your pasta in a cereal bowl instead of a large dinner plate.  This makes it easier to stick to one cup portions.  Serve it up with a fat-free marinara sauce for a healthy dinner.

If you are gluten-free, there are many more options available now than there used to be! I enjoy the brown rice and quinoa pasta from Trader Joe’s. What is your favorite healthy pasta dish? Try some whole grain pasta this week and tell me what you think about it! If you would like help losing weight, contact me for a Free, No-Obligation Weight Loss Discovery Session today! 

Do you find yourself hitting up Starbucks or your coffee maker in the morning? Or maybe you hit a major energy slump in the afternoon? Here's a tip on how to get some of your energy and alertness back!

It may surprise you to find out that just a 10 minute walk can boost your energy levels for up to two hours! Scientists actually recommend 30 minutes of exercise a day, so just a few 10 minute walking breaks will get you to your goal. It may not seem like it makes much sense, but exercising actually increases energy. The activity boosts your metabolism, heart rate, and blood flow to both your brain and skeletal muscles. This increases energy availability and alertness. Walk to a co-workers office instead of calling them, or if you are walking distance from the store try walking instead of driving.

This is an excerpt from my e-book, Too Much Coffee. If you would like to get the book, which includes recipes, just click the link below for your free copy!

With all the buzz about quinoa (pronounced keen-wah) in the last decade, the odds are that you have tried it. Did you feel like it lived up to all the hype? This naturally gluten-free whole grain has a very mild, nutty flavor, so for flavorful quinoa you must add plenty of seasonings. Eating 3 servings of whole grains every day can help reduce the risk of cardiovascular disease, type 2 diabetes, colon cancer, high blood pressure, and obesity.
​
Quinoa is packed full of nutrients, so it is considered a superfood. Plus it is one of the least allergenic grains, so it’s great for those with wheat allergies.

Do you look around your house and see clutter? Is there mail sitting on the counter? Is your closet overflowing? Do you have stacks of magazines sitting around? Does all this make you feel energized and healthy, or does it make you feel tired and overwhelmed? If your feel tired and overwhelmed or just dragged down by it all, there are steps you can take to rid yourself of it.

​Clutter can cause physical hazards. It can be a tripping hazard. It can impede your life and make it hard to get out the door in the morning. The clutter can gather dust, dander, and pollen and cause asthma and allergies.

Clutter can also cause you to become depressed, especially if you are letting memory clutter keep you living in the past. It can even cause you to gain weight. A correlation between weight and the amount of clutter a person hangs on to has been discovered. Many people, once they decide to let go of their things, also end up letting go of their extra weight.

Did you grow up thinking you needed to drink at least a glass of milk a day to be healthy? The problem is, a large number of people have trouble digesting milk. In fact, milk allergies are the most common allergy in children. The negative effects of milk consumption can range from digestive symptoms to allergies to a possible increase in risk of diabetes and certain cancers. This is why many people have opted to consume non-dairy milks out of necessity or for health reasons.

Pros:

• Has a slightly sweet flavor and is similar in texture to milk.
• Provides about half your daily dose of vitamin E.
• Contains vitamins A and D.
• Contains only about 1/3 the calories of cow’s milk and half the fat.
• Many varieties are fortified with vitamins and minerals.
• Contains neither saturated fat nor cholesterol.

Cons:

• Contains less protein than milk and is higher in carbs.
• Unless fortified, is lacking other vitamins, minerals, and essential fatty acids found in cow’s milk.
• It is not a suitable formula for infants.

Do you ever look at the nutrition facts on the food you buy? Or maybe you wondered what a serving size looks like for your fresh fruits and veggies. Have you ever actually measured a serving size out to see what it looks like?

I found a great tool to help you visualize and remember what portion sizes look like.  You can look at portion sizes in a variety of categories including vegetables, fruits, milk & dairy, grains, meat & beans, fat & oils, sweets & treats, and mixed dishes.  For example, if you click on the vegetable category and then click on the baked potato icon, it shows you the potato on a plate next to a computer mouse to give you an idea of the size a one serving potato looks like.  It is important to understand portion sizes if you are trying to lose weight or maintain your weight.  It also has printable versions.  There is a full size portion guide that can be kept on your refrigerator and a wallet size portion guide that you can take with you wherever you go.
Click here to visit the site.​