More Muscles? You Can Eat More!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Did you know that muscle burns 35 to 50 calories per pound where fat burns 2 calories per pound?

How to Replace Lost Muscle? Work Everything!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to Dr. Gary Hunter at the University of Alabama Birmingham, if you work every major muscle group twice weekly, you can replace 5 to 10 years of lost muscle in just a few months.

Snack Attack During the Holidays?

Has the end-of-year parade of goodies started at your home or office? Make them easier to resist by cooking with this flavorful herb: saffron.

In a recent study, a compound in saffron appeared to help overweight women snack about 50 percent less. What better time than now to start nixing the munchies?

Snack Attack
In the study, some of the overweight women got their saffron from capsules. The others took placebos. And after 8 weeks, the women in the saffron group were snacking half as much as they did at the start of the study. They also felt less hungry before meals. Some even lost a couple of pounds.

Soothing Saffron

What's the secret behind saffron's snack-snuffing powers? Researchers suspect that compounds in the herb may alter levels of stress-boosting brain chemicals and help decrease anxiety and depression. And that's good news for your waistline because anxiety, stress, and depression are all common triggers for unhealthy eating. Stress triggers cravings for not-so-good-for-you foods, like treats that are high in fat and sugar. And many people calm anxiety or assuage depression with munching, too -- seeking that temporary sense of "Ahhhhh."

The Wonders of Sweet Potatoes!

What has more fiber than a bowl of oatmeal, more vitamin A than a cup carrots, and more potassium than a banana? A sweet potato! A sweet potato is the healthiest holiday food. It's rich in Vitamin C, it's loaded with carotenoids which are powerful antioxidants tht protect against cancer and heart disease and boost immune function. Its high potassium content helps control blood pressure. At 150 calories, itis naturlly low calorie, says nutritionist Joy Bauer, author of Slim and Scrumptious. But, don't drown it in butter and sugar which negats its natural goodness! (from AARP-Your Health).

Here's my simple recipe:
Sweet potatoes, cut like french fries
Rosemary
Olive Oil
Sea Salt

Put the sweet potatoes into a large bowl (however many you want, according to how many will be eating them). Drizzle olive oil over them. Add rosemary and salt. Bake at 450 until the potatoes carmelize. YUM! This is one dish I make every Thanksgiving because all my guests love it so much. Down with "candied yams", up with yummy Rosemary Sweet Potatoes!

Whatever is True......Think on These Things!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research shows that people who think good things will happen to them are usually right. The next time your thoughts are negative, ask yourself what is a more positive way to think.

Are You Over 35? You Lose About a Pound of Muscle Per Year!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Around the age of 35, most people start to lose about pound of muscle per year unless they actively strength train to maintain their muscle mass.

Life is Like Riding a Bicycle!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Life is like riding a bicycle, to keep your balance you must keep moving." Albert Einstein

Inhale....Exhale.....Stretch!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Stretching can relieve stress, increase flexibility and decrease tension. A simple neck side stretch is to inhale and on the exhale slowly stretch your head down to one side, feeling a pull on the opposite side.
As you inhale, bring your head up and repeat on the opposite side.

Clean Your Indoor Air of Pollutants!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research has found that indoor plants can absorb some
common household pollutants. Some great air purifying
plants are spider plants, bamboo palm, gerbera daisy, English ivy, Boston fern, or chrysanthemums.

Don't Wait Until You Are Thirsty To Get A Drink!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you wait until you are thirsty to drink water, you are already dehydrated. It is best to consume water throughout the day to avoid dehydration.

What's Thermotherapy?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Thermotherapy is alternating warm water with cold water for 30 seconds each in the shower. The cold on the body sends blood to your organs while the warm brings it rushing back to your muscles, which will increase your circulation and boost your immune system.

Stress Reducers!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Getting out in nature, even for a few minutes is a great stress reducer. Spend a few minutes lying back and watching the clouds or sitting by a river or stream and watch the water, notice your stress melt away.

Need a Tension Reducer? Try Scalp Massage!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Scalp massage can reduce tension and improve the health and appearance of your hair by improving your circulation and bringing nutrients to your hair follicles.

Are You Drinking Enough Water? Here's How To Tell!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

An easy way to know if you are drinking enough water is to check the color of your urine. If it is darker than pale yellow, you need to increase your water intake.

Water, Pure Clean Water!

Pure water is essential for vibrant health.
Water flushes out toxins, hydrates your skin and carries essential nutrients to your cells.

Distilled water is the purest water. I have information about a water distiller on my website: www.ececonsultants.com

Look For Opportunities For Growth!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"A healthy way to deal with problems is to look at them as opportunities for growth." C Norman Sheely, MD, PhD

Ellouise's Sweet Potato Fries.....Oh My Goodness, Are They Ever Good!

Slice sweet potatoes like fries. Put in a large bowl with some salt and some dried or fresh rosemary. Toss with a small amount of olive oil. Place in baking dish and bake at 400 until some are carmelized. It has all the benefits of sweet potatoes and no sugar like baked yams have. This tasty treat is loved by everyone to whom I serve it!

Sweet Potato Fries!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Baked sweet potato fries: Combine 1 tablespoon olive oil, teaspoon cumin, 1/8 teaspoon cayenne pepper, teaspoon sea salt in a plastic bag, toss in 2 sweet potatoes that have been sliced like fries. Toss the sweet potatoes in the plastic bag until coated. Bake 400 degrees for 25 to 30 minutes.

Sweet Potatoes.....YUM!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Sweet potatoes are good sources of vitamins A and C, iron, protein and fiber. When selecting sweet potatoes, choose ones that are firm without cracks, bruises or soft spots.

Talk To Me!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study in the Journal of the American Medical Association found that people who had a brief monthly chat with a coach maintained more weight loss than people who didn't have a coach.

Is There a Sleep Deprivation/Insulin Resistance Connection? Yes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A University of Chicago research study found that just
3 nights of poor sleep reduces your body's sensitivity to insulin by 25%, which is equivalent to the insulin resistance brought on by being 20 to 30 pounds overweight.

Mom Was Right.....Go To Bed!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research shows that people require 7 to 9 hours of sleep for optimum health. Less than 7 hours of sleep increases your risk of developing diabetes, heart disease, cancer, stroke, depression or obesity.

Facts About My Favorite Vegetable? Yep! It's Good For You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Cauliflower is a cruciferous vegetable. It is a great natural source of vitamin C and is high in fiber, folic acid and potassium. It also contains phytochemicals, which have been linked to fighting some forms of cancer.

Are There "Healthy" Fats? Yes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Monounsaturated fats are healthy fats. They raise your HDL "good" cholesterol and lower your LDL "bad" cholesterol.

Can Hot dogs Up Diabetes, Heart Disease Odds? Yep!

Do you like to down a hot dog or two at ball games adn backyard BBQs? Wellm next time the mood strikes, remember this: A new study suggests that processed meats (hot dogs, bacon, salami, sausage and deli meats) may raise your risk of developing type 2 diabetes and heart disease. The suspected culprits? The large amount of salt and nitrate preservatives in them (they contain about 4 times as much salt and 50% more nitrate preservatives than unprocessed meats).
A Harvard study found that each 50 gram daily serviing of processsed meat (one to two slices of deli meat or one hot dog) is linked to a 42% higher risk of heart disease and a 19% higher risk of diabetes.

Where in the World is Trans Fat?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Trans fat is commonly found in processed foods like chips, crackers, baked goods, margarine, shortening, candy and fried foods.