FIGHT YOUR FEARS

It’s funny how fear can paralyze us.  Sometimes we are our own worst enemy.  We have to stretch ourselves out of our comfort zone to make progress.  We cannot remain stagnant and expect great things.  Although I recognize that fear is the mind making up scenarios that have not and most likely will not happen, it is still tough trying to push yourself into unknown territory.  

Today, I finally purchased my competition suit.  Week after week I made excuses as to why I had not purchased the suit.   The main excuse:  money.  A few days ago I noticed that one designer is having a Black Friday sale offering 50% off his suits.  I was ecstatic!  I studied the designer’s website carefully trying to determine which suit I wanted.  Then I began to talk myself out of purchasing a suit.  “What if I want to go with a different designer?”  “What if I need this money for something else?”  “Oh, I just cannot decide on a design.”  Then I realized that I was just making excuses again.  You see, purchasing the suit makes this competition thing all too real in my mind.  If I buy a suit, it’s on.  No backing out.  And I have a level of fear of stepping on that stage, with the lights blaring down on my nearly naked body, being judged by not only the judges, but by all the people in the audience.  And that plain freaks me out!  But, once I chose the suit I wanted and hit the order confirmation button, I felt so relaxed and relieved.  I am a step closer to my goal.    

 

I'm Featured! Bodybuilding.com - We 'Mirin Vol. 43: Hardbody Heaven

My picture was chosen as one of this week's "We 'Mirin" on Bodybuilding.com!  I am super excited and honored!  Hard work does pay off! Check out my picture on Bodybuilding.com.  I'm #13!  The photo was taken in early October by photographer Alex D. Rogers. Hair and make up by Robert Rooks.  

ROSEHIP SEED OIL: NATURE'S MIRACLE FOR SKIN

Have you heard of Rosehip Oil?  Until a couple of weeks ago, I had not.  I had been in search of something to clear up the scars on my daughter’s legs from the numerous mosquito bites she suffered over the summer.  During my internet search, I stumbled across Rosehip oil which, among other benefits, is helpful in clearing up dark marks or hyper-pigmentation.  As I began to read up on this oil, I realized that not only could it help my daughter, but it may be beneficial to me as well. 

In my search for information about Rosehip Oil, I found a great blog called Real Food Lover, where Heather, the blog’s writer gives the following history of Rosehip Oil:

Rosehip seed oil is extracted from the seeds of a native rose plant which grows wild in Chile.  The oil has been used by native people in Chile for centuries, and has only been validated by scientists fairly recently.  The first major confirmation of its capabilities came in 1983, when the University of Santiago conducted research on 180 individuals.  These tests studied people with extensive facial scarring, acne scarring, deep wrinkles, UV damage, radiation damage, burn scars, surgical scars, premature aging, dermatitis, and other skin related problems.  In these tests, rosehip seed oil regenerated the skin, reduced scars and wrinkles, prevented the advancement of wrinkles and aging, and helped skin to regain its natural color and tone.  Since this time, other universities and labs have also completed studies, also yielding positive results.  Another well-known study in 1988 was conducted on twenty women between the ages of 25-35 with extensive premature aging to their skin.  Their skin was wrinkled, and had sun spots from overexposure to the sun.  After four months of applying rosehip seed oil daily, their wrinkles and sun spots had almost completely disappeared, and the skin had a fresher and healthier look.  Today, rosehip seed oil is exported around the world, and is used by the medical community, as well as in fine facial and cosmetic care products.

Rosehip seed oil, is believed to delay the effects of skin aging due to its concentration of Vitamin A which assists with cell regeneration, and promotes collagen and elastin levels to increase.   Now, once I learned this, a light bulb went off in my head and I immediately began to think of Retin A or retinol.   I have used Retin A on and off for years and it is beneficial due to its concentration of Vitamin A.    It has been said that Rose Hip Oil produces the benefits of retinol, but without secondary side effects.   Use of Rosehip oil results in firmer, smoother, and more youthful skin with greater elasticity. 

Rosehip seed oil also contains a high amount of essential fatty acids and Vitamin E, which further promotes healthy skin.  In particular, it is rich in linoleic and linolenic acids, which are important skin nutrients. 

Rosehip seed oil has been used successfully to treat the following skin problems:

• Stretch marks
• UV damage from overexposure to the sun
• Scars from surgery, burns, and acne
• Eczema
• Psoriasis
• Wrinkles and premature skin aging
• Hyper-pigmentation
• Dermatitis
• Burns, including those from radiation and sunburns
• Age spots
• Brittle nails
• Dry and damaged hair

I just ordered my first bottle of organic Rosehip Seed Oil and I am excited to try it on myself and my daughter.  Hopefully, in a few weeks I will have some positive things to report about it!

A LITTLE FOOD FOR THOUGHT

PREGNANCY WEIGHT LOSS TIPS

I have been asked how I was able to loose the baby weight so quickly after my pregnancy.  Before I got pregnant, I was in the best shape of my life.  I had recently competed in a bikini competition. So, I believe the muscle I had gained from training helped me to loose the baby wight quickly.  And I gained nearly 60 lbs. during my pregnancy, so I had a lot to loose!  So, ladies, if you are getting ready to get pregnant, get in the gym!  Get in shape now, so that when you deliver your bundle of joy, it will not be so difficult to loose that baby weight.  

In addition, I ate SUPER clean while I was trying to loose the baby weight.  But, I made sure to consume enough food so that I could breast feed my baby. Surprisingly, I did not exercise much at all because quite frankly, I was exhausted. My little bundle of joy was not sleeping well at night and I did not get much rest during the day.  I did not really start exercising again until my daughter turned one. But, I do believe that exercise is important after you deliver.  You should start slow. Begin by taking walks and then slowly get back into the gym or take a group fitness class.  Avoid the temptation to over eat.  And most of all, get your rest!  

Many women develop a condition called diastasis recti.  This is a condition where the two large parallel bands of muscles that meet in the middle of the abdomen separate during pregnancy.  This condition makes it tough to get rid of pregnancy belly fat.    One thing that I did that I believe really helped my tummy to go back is I wrapped my stomach. The day after I delivered my baby, I put on a belly wrap. Yep, I did it while I was still in the hospital.  As my stomach would shrink, I would purchase a smaller wrap.  I would also do exercises which targeted the abdominal muscles. It is imperative that women wrap their abdominal region and do abdominal exercises to pull those muscles back in place after delivery.  I think that is where many women go wrong causing them to be left with the infamous pregnancy pooch long after they deliver.

Finally, don't be so hard on yourself as you travel the weight loss journey.  It took nine months to put the weigh on, so it will take time to get it off.  

"HEALTHY" FOODS THAT ARE NOT REALLY HEALTHY

We must be really mindful of what we put into our bodies, especially if you want to loose weight. Most of us are on the go and we look for quick meals and snacks.  But, beware.  Quick and easy foods are not always healthy.  Below, you will find 4 foods that many believe to be healthy, but are not. 

1. Whole Wheat Crackers - Whole wheat crackers are heavily processed and are generally composed of a long list of artificial ingredients.  They also contain loads of inflammation-promoting gluten, and many popular brands are also loaded with partially hydrogenated oils (aka trans fats).  This even applies to 100% Whole Wheat crackers, so don't be fooled by all the "heart healthy" health claims.  Make no mistake, whole wheat crackers are a bad choice for your health and your fat loss goals.

2.  Most Protein Bars - Most protein bars are nothing more than glorified candy bars.  Full of artificial, damaging ingredients, cheap protein, and loads of sugar, the vast array of protein bars on the market fail to make the cut for a healthy snack.  

3.  Fruit Smoothies - We're not talking about homemade fruit smoothies, but rather the sugar-laden, syrup-derived, so-called fruit smoothies that you'll find at your local smoothie shop.  Some of them have upwards of 75 grams of sugar in a small smoothie - yikes!  

4.  Granola Bars - Somewhere along the line we were all taught that granola bars are healthy.  Why or how, I'm not sure.  They're high carb, high sugar, low protein, and fail to provide any truly "healthy" ingredients whatsoever.



Source:  Biotrust Nutrition

PROGRESS

June 2010 (Before baby) Age 37                                                  October 2013 (after baby) Age 40

MAKING TIME TO EXERCISE

In 1999, shortly after graduating from law school, I passed the bar exam and accepted my first job as an attorney.  I learned rather quickly, that practicing law is a demanding career and it requires far more than 40 work hours a week.  Many professionals, not just attorneys, work far greater than 40 hours a week.  Combine working hours with the hours many of us spend in our daily commute and shuttling around our children, there are often few hours left in the day to do anything else. 

When I started my fitness journey, I would get up at 4:30 in the morning so that I could head to the gym to exercise with my personal trainer.  I would exercise for an hour, shower, get dressed and then dash off to court.  Initially I was exhausted every day because my body had not adjusted to waking up that early.   I would come home each night and go to sleep by 8:00 p.m.  It was brutal on me.  I could not stay up late for anything.  I remember going to dinner with friends and nearly falling asleep at the table.  But, eventually, my body adjusted and to this day, I still wake up at 4:45 a.m. 

Today, I cannot dash off to the gym first thing in the morning.  Now that I have my daughter, I get up early and get on my treadmill at home for no more than 30 minutes and then I start preparing for my day.  After I get my daughter up and off to school, I head to work.  I normally hit the gym an hour or so before I have to pick my daughter up from school.  This has become my routine.  It does require a tremendous amount of discipline.  

Do I have bad days?  Sure.  Some days I over sleep.  Sometimes I have to finish a project at work that takes up all of my day and I cannot go to the gym.  But, when I have days like this, when I get home, I will head outside to my back yard with my daughter in tow and I do lunges, burpees, lift free weights and do abdominal work.  When I exercise at home, I try to include my daughter as much as I can so that she will learn that exercise is a permanent part of our lives.

I challenge you to keep track of how you spend each hour of your day for a week.  I can almost guarantee that there are more than enough hours a week that you could be exercising.  It will mean sacrificing some things.  For example, that hour or two you spend watching television a day could be used to exercise.  You will have to be committed to making a change.  I don’t watch much television at all.  In fact, the only television in my home is in my daughter’s paly room.  I don’t own another.  Why?  Because I realize that the television can take far too many precious hours away from doing things that really matter in life like spending time with your family or taking care of yourself.  Am I suggesting that you get rid of the televisions in your home?  No, not necessarily.  But, I do encourage you to make a sacrifice.  And once you reach your fitness goals, I guarantee you will not regret it. 

Schedule your daily exercise the same way you would a doctor’s appointment.  I keep a calendar with all of my workouts scheduled.  There is power in writing things down.  It helps keep you focused and accountable.

Make exercise a priority.  Put yourself first.  For that 30 minutes to an hour you plan on working out, don’t get tempted to do something else.  Emergencies will come up occasionally, but many things that we tend to use as an excuse not to exercise can be done at a later time.

Get a personal trainer.  Nothing holds you accountable like a good personal trainer.  I never missed a training session with my trainer when I started my fitness journey.  I felt that if I cancelled on my trainer at 6:00 in the morning that would really make my trainer unhappy with me.  So, I never missed.  And, if I did try to wiggle my way out of training he would not let me!  Invest in a personal trainer.  A trainer’s knowledge and ability to hold you accountable is invaluable.  If you are not ready to hire a trainer, sign up for a group fitness class.  That way you can begin to establish a fitness routine.

Find a gym, boot camp or group fitness class that is close to your home or job.  Busy professionals need to maximize every minute they have and a long commute to the gym can be counterproductive.  Find a gym that is close to your home or job.  There are many great small independently owned gyms that can meet your fitness needs.  You do not have to look for the big name gyms.  Convenience is key.

When looking for a gym, take a tour, ask questions.  Finding a gym that makes you comfortable is very important.  Don’t just sign up at the first gym that is running a special.  Take the time to speak to the employees at the gym.  Is the gym clean?  Can you try out the gym or class for free before you join?  Try to visit the gym during the day and hour you will most likely be there working out.   

Get a workout partner.  Even if you have a personal trainer, having a workout partner is great.  You both can help each other during your workouts and keep each other motivated and accountable.

There many ways you can try to incorporate exercise into your life.  But, the bottom line is you must be committed.  It will be tough in the beginning because it is new.  Someone once told me that any thing you do consistently for 21 days becomes a habit.  I don’t know if this is true or not, but when I start a new routine I keep this in mind and never give up before 21 days has passed.  Every time I have tried this method, it seems to work for me.  So, give it a try.  Do what you know will work for you in becoming consistent.  And as always, I’m here to help and give advice. 

WALKING LUNGE

The Walking Lunge is a great exercise to work your glutes, hamstrings and quads.  And, it can be preformed almost anywhere. I do walking lunges in my backyard!

WALKING LUNGE

1. Stand upright, feet together.
2. Take a controlled step forward with your left leg.
3. Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
4. Push off with your right foot and bring it forward to starting position. This completes one rep.
5. Next step forward and repeat with the right leg.
6. Do two to three sets of 15 reps.

Once you feel comfortable, you can up the intensity of this exercise by adding weights or a weighted vest. 

Photos taken by Robin Grant.

TRICEPS CHAIR DIPS

I am so excited about our first Wonder Twins Boot Camp!  I hope to see many of you present and ready to work on Saturday, September 14th!  NO EXCUSES!

Starting today on the blog, we are going to share exercises that you can do at home or at the park. Actually, these exercises can be done just about anywhere.  You can do some great exercises without going to the gym.  

The first exercise is the Triceps Chair Dip, which is a great exercise to strengthen and tone your triceps.  Many women complain about upper arm jiggle or bat wings."  This is a great exercise to target that area.  

TRICEPS CHAIR DIPS

1. Place the chairs facing each other, about 3 feet apart.
2. Sit on the edge of one chair and grip the edge of the chair with your hands.
3. Place your heels on the edge of the other chair and hold yourself up using your triceps.
4. Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Keep your shoulders down, away from your ears.
5. Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion.
6. Begin with 10 repetitions and work up to 25 repetitions over several weeks.

Photos taken by Robin Grant.

WONDER TWINS BOOT CAMP!

ACCEPTING NEW CLIENTS!

Ready to take your fitness to the next level?  I am now taking on new clients in the metro Atlanta area!

For program details, email me at kris@krisalisefit.com or give me a call at (404) 590-1649.  Serious inquiries only!

-Kris Alise

http://www.gofundme.com/rockthestage

ATLANTA ART OF BOXING

Gant and Laila Ali.

A few weeks ago, I had the opportunity to meet former professional boxer, Johnny Gant.  Gant was a professional boxer for 12 years and 10 of those years he ranked among the top 10 boxers in the world.  During his career he had the opportunity to fight boxers such as Sugar Ray Leonard.  

Gant was raised in the Washington D.C. area.  As a child, he began to learn the art of boxing and he credits boxing for   helping him stay out of trouble and gaining the necessary discipline to achieve. Gant graduated from UCLA and holds a degree in computer science.  

After working several years in the corporate world, he decided to establish the Johnny Gant Foundation and he opened his own boxing gym in Atlanta, Georgia called Atlanta Art of Boxing.  During the past 11 years, Gant has trained many men and women who have become some of the best boxers in the country. 

I am excited to be working with Mr. Gant in his efforts to begin a program for at risk youth in the metro Atlanta area.  We will be working in conjunction with the juvenile court system as a means to help steer troubled youth back on the right track through boxing and mentorship.  Stay tuned for more information regarding this program in the near future!  

For those of you interested in boxing training, give Mr. Gant a call at (404) 870-8444.  Atlanta Art of Boxing offers boxing classes for every skill level.

The Wall of Fame in the Gym.

Gant and a trainee.

Gant training a heavy weight boxer.








   

ZUCCHINI CHIPS

I am always on the look out for new ways to prepare veggies.  My toddler flat out refuses to eat anything green.  That is until I discovered Kale Chips.  But, I imagine that she must be tired of eating Kale chips, so, I stumbled upon a recipe for zucchini chips that I wanted to share.  They taste yummy and I have incorporated them into my diet as a healthy snack.  

Ingredients

2 zucchinis, sliced
Sea salt
Paprika 

Directions
     1. Preheat oven to 350 degrees.
     2. Line cookie sheet with foil.
     3. Cut zucchinis into slices 1 cm. thick.
     4. Sprinkle each side with sea salt and paprika to taste.
     5. Bake at 350 for 10 minutes on each side.
     6. Set your oven to broil and cook for 3-4 minutes or until golden brown on top.
     7. Serve hot.

Nutrition (serving is 1/4 recipe)
Calories: 18
Fat: 0g
Carbs: 3.5g
Protein: 1g

There are many ways you can make zucchini chips, but I do like this recipe for its simplicity and low calories.  


Recipe from Bodybuilding.com

FITNESS FASHION: NIKE AIR MAX

I love shopping for new sneakers and workout clothing.  Because I workout everyday, I wear fitness clothing on a regular basis, even to run errands.  I cannot remember the last time I wore a pair of jeans. Because of this, I try to buy fitness clothing that is functional, yet fashionable.

A few days ago, I stumbled across the Nike Air Max.  I have been a little adverse to white sneakers as of late (they get dirty too quickly), but these caught my eye.  I don't know how functional they would be for actual exercise, but they seem like a fun pair to add to my wardrobe.  They are currently available at Net-a-Porter for $120.00.  They are also available in black, but the black pair, in my opinion, is not a good looking shoe at all.  What do you think about the Nike Air Max?

NO MEDIOCRITY

“But why diminish your soul being run-of-the-mill at something?”

-Tom Robbins, Half Asleep in Frog Pajamas

“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.”

-Andrew Carnegie

“Our business in life is not to get ahead of others, but to get ahead of ourselves — to break our own records, to outstrip our yesterday by our today.”   -Stewart B. Johnson

Years ago, I would look at copies of Oxygen magazine and think how cool it would be to have a body like a fitness model.  It was a dream back then.  A dream I honestly thought I could never achieve.  Then one day, after a ton of sweat and tears, I achieved that goal.   

One thing about fitness and bodybuilding is if you want results you have to work for them and work hard.  There are no shortcuts.  You must be dedicated and determined.  You must be disciplined.  And you cannot give up.  Yes, there will be times when you are tired and times when you just want to eat that piece of cake.  But, in order to get the results that you really want, you must have discipline.  You must strive for excellence.  There is no room of mediocrity.  Once I figured this out, my body began to change.

I began to ponder how these same principles could be applied to other aspects of life.  Some say that people are far too complacent.  I think that people are far too mediocre.  Complacency breeds mediocrity.  Why is it that many people settle for mediocrity in their lives?  We all have seen the bright student that does just enough to pass and settles for average.  Or the person that goes to work every day, does the bare minimum, and waits to collect their pay check.   And the politicians who do a lack luster job of representing our interests, yet we re-elect them anyway.  And for some reason this is acceptable.  Why?  

Why have we become satisfied with mediocrity? Are we mediocre because we are lazy? Are we mediocre because we are scared to strive for better?   Or have we just accepted the status quo hero in the United States?  Let’s be honest, even if you settle for less than your best in the United States, you can still have a pretty decent life. 

We have become satisfied with mediocrity not only of ourselves but of others.  We accept the bare minimum as if that’s as good as it will get.   We reward people for mediocre success.  We are a society of jealousy, low self-esteem, and depression.  And I often wonder if most of these ills could be irradiated if we operated at our highest capabilities.  

We criticize people who operate at a level of excellence.  We label them as “obsessed” or “nerds”.  Then when those same people achieve high levels of success and notoriety, we champion and idolize them.  Go figure.

Mediocrity is not good enough.  It’s not good enough in health and fitness and it’s not good in our jobs and relationships.  We are competing with other countries where excellence is priority.  When we settle for less than our best we set an example for our children that doing the bare minimum is ok.  And the greatest tragedy of mediocrity is that many of us will never know just how great we could be, because we don’t push ourselves to find out.

I challenge you to honestly ask yourself if you have given your all in your job, families and the like.  Where can you make improvements?  What goals have you set for yourself and have you made any real steps toward achieving them?  If you are in a career you don’t particularly enjoy, it is difficult to get motivated to be the best you can be.   If that is the case, what career will you find true happiness?  What career will motivate you to achieve excellence?  And once you figure that out, ask yourself what is stopping you from going after that career? 

My next blog on this subject will outline ways that one can go about avoiding mediocrity and achieve one’s goals.  I’d love to hear your thoughts and ideas!  Feel free to email me at kris@krisalisefit.com. 

FOOD FOR THOUGHT

BULGARIAN SPLIT SQUAT

If you really want to get a solid workout for your glutes and hamstrings, the Bulgarian Split Squat is a great exercise to add to your fitness regimen.  You can do this exercise using just your body weight, using dumbbells or even a weighted vest.  Or, you can do as pictured above, by using a barbell.  I do this exercise using the Smith machine.  I like to load as much weight as I can handle. And if you want to make this exercise even more challenging, elevate your back foot as high as you can.  

1. Position yourself in front of a bench or chair as pictured.
2. Place the top of your left foot on the bench (knee slightly bent) and your right foot as far forward as possible.
3. Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Complete the prescribed number of reps with your left leg forward, then do the same number with your right foot in front of your left.

Source:  www.fitbie.com 

BREAST CANCER AWARENESS: MY LESSON LEARNED

I recently had a bit of a health scare.  A few weeks ago, I went in for a routine physical.  During the physical, the doctor preformed a breast exam in which she felt a small lump in my right breast. When she told me, I was obviously scared and confused.  I had my first mammogram at age 39 which was normal and I did monthly breast exams, so how could I have missed this lump?  The doctor recommended that I have an ultrasound so that I could find out if it was cancerous or not. Well, I immediately called my OB/GYN's office and they had me come in for an appointment.  My OB/GYN felt the lump and told me that he believed that is was a cyst and not to worry.  But, he suggested that I have a diagnostic mammogram and ultrasound because I have fibrocystic breasts.  

When I was 18 years old, I was told that I have fibrocystic breasts. Basically, that means that my breasts are naturally lumpy and bumpy, which make them more difficult to feel potentially harmful abnormalities.  As such, a standard mammogram which uses film may not pick up on a cancerous or benign lump.  Now, don't get me wrong, film mammograms are an effective screening device. But, studies have shown that film mammograms may miss between 10% and 20% of breast cancers.  A diagnostic mammogram is viewed as being superior to the traditional film mammogram because the technician can see the image right away on  a computer screen and they tend to be higher in contrast making them easier to read.  And if the diagnostic mammogram is inconclusive, an ultrasound can be used as a follow up to detect any abnormalities. 

A couple weeks after I saw my OB/GYN, I had a diagnostic mammogram and ultrasound.  The technician running my mammogram said that my breasts were so dense that she could not see anything.  She said they were all muscle ( I guess my grueling 2 hour a day works outs have paid off somewhat).   So, a few minutes later, I had an ultrasound.  The ultrasound technician immediately told me that the lump appeared to be a cyst.

I later met with the doctor, who explained to me that the abnormality is a cyst that will likely go away on its own and that it does not increase my chances of getting breast cancer.  She said that the cyst is likely due to hormonal changes.  But, the doctor also advised me that because I have fibrocystic breasts, a typical mammogram may not the best yearly screening course for me and that I will need to have a diagnostic mammogram and ultrasound every year.  

I wanted to share my story so that other women who may have fibrocystic breasts will be aware of what I learned.  You have to be very diligent in doing your monthly self breast exams because with fibrocystic breasts, the breast tissue tends to be lumpy, making it difficult to catch any abnormalities, as in my case.  And, if you have fibrocystic breasts, talk to your physician about the differences between a standard mammogram and a diagnostic mammogram.  

According to the American Cancer Society in 2013:

• About 232,340 new cases of invasive breast cancer will be diagnosed in women.
• About 64,640 new cases of carcinoma in situ (CIS) will be diagnosed (CIS is non-invasive and is the earliest form of breast cancer).
• About 39,620 women will die from breast cancer

These numbers are staggering.  Please be diligent about your monthly self breast exams and if you are at the age where screening is recommended, please get screened.  

THE BENEFITS OF GREEN TEA

I have started drinking green tea on a daily basis.  I don’t really care for hot tea, so I make my green tea chilled.  I take a pitcher and fill it with water, I add three or four organic green tea bags to the water and I squeeze a lemon in the water as well.  I let it seep overnight and enjoy my tea the next day.  It is wonderfully refreshing. Green tea has many benefits as outlined below:

Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

Heart Disease. Scientists think green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions.

Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

Skincare. Green tea can apparently also help with wrinkles and the signs of aging. This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

Now, all green teas are not created equal.  Since green tea consumption has become popular, quite a few companies have started trying to capitalize on it's popularity.  They make and bottled green tea that contain harmful chemicals.  So, it's best to get tea bags and make your own green tea rather than buy it bottled.  

So, what are you waiting for?  Grab yourself some green tea bags and drink up!

SUMMERTIME FITNESS: BEWARE OF ICE CREAM

Since the warmer weather is here, if you are anything like me, you love to enjoy ice cream from time to time. However, ice cream is one of the worst cheat foods you can eat. Ice cream can be dangerous to your waist line and sabotage a week's worth of hard work in the gym.

Ice cream is fully of heavy, fat storing creams along with chemicals you don't even want to know about. This deadly cocktail of fat and sugar is converted by your liver into fatty acids and returned back into the blood stream where it travels through the body and is stored around your belly, hips, and butt.

"Diet" ice cream can be even worse. With all the artificial sweeteners, diet ice cream can actually be worse and trigger explosive, fat storing insulin spikes.

Have you ever read the nutritional label of your typical quart of ice cream? The ingredients typical consist of much more than milk and sugar. Have you ever heard of Propylen glycol ... Diethyl Glucol ... Piperonal ... Ethyl Acetates Butyraldehyde ... Aldehyde C17 ... Xanthan Gum ... Guar Gum ... Aspartame ... Neotame... MSG?

Believe it or not, two of the chemicals above are actually used in the anti-freeze that you have in your car. These kinds of ice cream are not only some of the worst foods for weight loss, they're also terrible for your health in general.

I know it is hard not to indulge in ice cream in the summertime, especially when the temperature rises. But, if you must indulge, please watch your portions, read the nutritional labels and try to stick with ice cream that minimizes the use of chemicals.

Source: Shaun Hadsall's Get Lean

THANK YOU GOD, I AM GRATEFUL

Since I started on my health and wellness journey, I have become closer to God.  Exercise for me is like meditation.  I pray during all of my workouts   During my workouts, my mind is at ease and everything seems clearer.  So, it is only appropriate for me to pray.  

When I get up in the morning, the first thing I do is my cardio session on my treadmill.  As I walk on the treadmill, I pray and plan my day and I end each session by thanking God for giving me the strength to make it though another day and another workout.  I thank Him for allowing me to have the physical ability to complete that task.  And I thank Him for all the many blessings he has bestowed.  When I hit the gym later in the day, I do the same.  I ask Him for strength to finish an exercise that I may be struggling to complete.  And when I complete it I thank Him for giving me the strength to do so.  

So, you see, the benefits of exercise are many.  It's not just about a smaller dress size.  

GYM ETIQUETTE: DON'T BE AN EXERCISE EQUIPMENT HOG

You have seen him (or her).  You might be him.  That guy or gal who hogs a certain piece of exercise equipment at the gym for longer than 20 minutes.  This irks me to no end.  I like to get in and get out of the gym as quickly as I can.  I will never stay on a piece of equipment (unless its my home treadmill) for longer than 20 minutes.  I get my sets done, then I move on to the next machine.  I am very much aware that I am not the only person at the gym who wants to use the a particular machine.  

But, some folks are not like me.  I waited 45 minutes today to use the Smith machine.  I waited and watched this guy chat and gossip in between his sets and use other equipment while he kept his towel and bag hung on the Smith machine.  After about 30 minutes I asked him politely, how long he was going to be and he replied that he need to complete 2 more sets.  Great. So, I went from wanting to finish my workout in an hour to finishing it in and hour and a half.  

Ok, I know that I have been rambling, but the point of this post is, folks, be courteous   Don't be an equipment hog.  Get in and get out.  If you are going to socialize, do so when you are not using a piece of equipment.  Let try to follow proper gym etiquette.

HEALTHY TUNA SALAD RECIPE

I have never really been a fan of tuna salad, mainly because I don't care for mayo.  However, I recently stumbled across this recipe which substitutes avocado for the mayo in tuna salad.  If you have a favorite tuna salad recipe, do not fret.  You can use all of the main ingredients you normally use like relish, corn, or peas, but just substitute the mayo for avocado.  The recipe below will make about 3 servings and each serving is approximately 199 calories.  And best of all, it lakes less than 10 minuets to make.  

Ingredients

1 avocado halved
1/2 tsp lemon juice

1 tablespoon of olive oil
1/2 cup chopped tomato (corn, relish, peas, etc.)
1/4 cup finely chopped red onion
6 oz chunk light tuna 

Seasoning of your choice (I recommend Mrs. Dash because it is sodium free)

Directions

In med. bowl mash half avocado
Then add lemon juice, onions, seasoning (and any other ingredients you choose)
Blend thoroughly

Serve on lettuce or bread of your choice.  

THE TRUTH ABOUT TILAPIA

Those who know me well, know that I LOVE salmon.  I eat it like some people eat chicken.  Well, I got a little tired of the salmon and decided to try tilapia.  It was tasty (after a little Old Bay).  But, I did a little research and this is what I learned:

Although it is a good source of protein (like most fish), tilapia contains very small amounts of omega 3 fatty acids.  These are the fish oils that protect against heart disease, stroke and abnormal heart rhythms.  Salmon has 10 times more omega 3s than tilapia. 

Most of the tilapia is farm raised and a lot of it is imported.  It is known as a "factory fish" because it breeds easily and tilapia fish eat pellets made largely of corn and soy and other grains.

Imports of frozen tilapia to the U.S. rose approximately 30% in 2010, due to the recession because it is generally cheaper than buying other types of fish.  A significant percentage of tilapia is imported from China.  Most of the Chinese farms are poorly regulated.  Most of the fish that China exports are "refreshed."  "Refreshed" means it is frozen and packed in carbon monoxide to preserve color so it can be thawed and sold in fish displays so that it appears to have been recently caught.

In addition, there has been concern over how these foreign fish farms dispose of fish waste.  Some of these farms basically allow the fish to feed off of their own waste and then they turn around and sell the fish to the consumer.  

I think I am going to throw away that bag of tilapia that I just purchased.  BARF!!!!!

Source:  "Another Side of Tilapia, the Perfect Factory Fish."  N.Y. Times, May 2, 2011.

NO LIMITS

Why do I like to workout?  Besides the obvious reason (i.e. slimmer figure) and the mental and physical health benefits,  I love bodybuilding because of the challenge.  I am constantly trying to find out new ways that I can challenge my body.   Just when I think that I have mastered an exercise and I have gotten all the benefits from it, I realize that all I need to do is increase the weight a bit and that exercise becomes more challenging than before.  I love pushing myself in this way.  I love the sense of accomplishment.  In many ways, I have never pushed myself as hard as I do when I exercise.  And when I realized this, it occurred to me that I do so because I have a passion for exercise.  

I also have pondered, what else am I willing to push myself to the limits for in my life?  Through exercise, I have realized that I have so much untapped potential.  We tend to gravitate to those things that come easy to us and we tend park at a certain level to maintain the achievement we have made in that job, sport, or talent.  But, what if we pushed ourselves much more than we ever imagined we could? Can you imagine the results? So, my question to you is, what do you do that challenges you, yet you keep going back for more?  

POPCORN: THE SUPER HEALTHY SNACK

If I were left on a deserted island, one of the foods I'd have to have is popcorn.  I'm a popcorn fanatic.  So, I was more than pleased to learn that recent studies have shown that popcorn has more helpful antioxidant substances than fruits and vegetables. These antioxidants called "polyphenols" help protect against cancers, heart disease, and other diseases caused by free radicals.  Polyphenols are believed to be more concentrated in popcorn because popcorn contains lower percentage of water than most fruits and vegetables.  The higher percentage of water in fruits and vegetables dilutes these polyphenols.  And the hulls of the popcorn (the seedy part that often gets stuck in your teeth) has the highest concentration of the antioxidant and fiber.  Popcorn is the only snack food that is a 100% unprocessed whole grain.  

How you prepare popcorn is key.  Obviously, your typical movie popcorn or microwave popcorn is not the healthiest because of all of the additives. However, plain popcorn prepared by way of an air popper is the healthiest and has the lowest calories.  If you pop your popcorn in oil, this will double the calories (depending on the type of oil you use).  

Now, I know what you're thinking "plain popcorn, yuck."  You can always season your popcorn with herbs and healthy oils like olive oil or coconut oil.

Although I am super excited about this information, this surely will not replace all of the yummy fruits and vegetables in my diet. Remember, that fruits and vegetables contain vitamins and nutrients that are vital to good health that popcorn does not have.  

Source:  American Ccemical Society (ACS).  "Popcorn:   The snack with even higher antioxidants levels than fruits and vegetables."  ScienceDaily, 25 Mar. 2012.  Web 23 Apr. 2013.