Thursday, July 16, 2009

Help to quit smoking!

by Denise Austin
Denise Austin is a long time favorite of both Sue and MikeBoosting your fruit and vegetable intake right away may actually help you quit smoking! An interesting study from Duke University found that fruits, vegetables, dairy foods, and non-caffeinated drinks like water and juice made cigarettes taste worse to smokers, while caffeine, alcohol, and meat tended to make them taste better. So eating plenty of fruits and veggies and drinking lots of water may help you in your efforts to quit.

Don't wait for tomorrow to stop smoking. Quit right now - I know you can do it! It will be worth it, I promise!

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Wednesday, May 6, 2009

Put Your Thirst First!

DVDs and books by Denise Austinby Denise Austin
Who doesn't love sugary drinks? I definitely do! Soft drinks, sweetened coffee drinks, and some fruit juices might not seem like much when you're drinking them, but they can add hundreds of calories to your diet — and your waistline! The diet versions are a little better, but only a little. They're still crammed with sodium and chemicals. Their sweet taste can even trigger cravings for other sweets!
Remember that you can have a can of soda or your favorite latte! Just be sure to consider these drinks as treats and not an everyday part of your eating plan. To quench your thirst, try herbal tea, seltzer flavored with lemon or lime, or the most sensible drink of all — refreshing water!

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Wednesday, April 29, 2009

Eat Right!

by Denise Austin
Denise Austin is a long time favorite of both Sue and Mike
Best Bets for Healthy Snacking
Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthy!
  • Cut up veggies with hummus
  • Sliced fruit with nonfat Greek yogurt
  • A few almonds or walnuts
  • Low-fat cottage cheese
  • Air-popped popcorn
  • Hard-boiled eggs
  • String cheese
  • Baked tortilla chips with salsa
  • Homemade smoothies or fruit shakes
Try a few of these snacks this week, and a few more next week. Constantly switch things up so that you don't get bored — and you'll be all set to handle your next snack attack!

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Monday, July 28, 2008

Six Reasons to Do Dairy!

by Denise Austin

If you're not making dairy a part of your healthy lifestyle, you could be missing out on some big benefits, say experts from the American Dietetic Association. For example:

  1. Research suggests that dairy intake and weight-management are strongly connected. Just three servings a day may make losing weight and keeping it off much easier!
  2. A single 8-ounce serving provides 25 percent of your daily riboflavin needs. This important nutrient helps your body convert food into energy.
  3. Fat-free milk is one of the leanest protein sources around. It provides all of the good stuff, but without the fat!
  4. Dairy is rich in calcium, too! Bone up with an 8-ounce glass of milk — it'll provide 30 percent of your daily calcium requirement.
  5. Milk allows you to get vitamin D without the sun damage! A single serving provides 25 percent of your daily intake!
  6. Milk is a great post-workout drink! An 8-ounce glass of skim provides hydration, electrolytes, carbohydrates, and protein — and all for a bargain calorie count of 80. Yum!
Training materials by Denise Austin

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Thursday, June 5, 2008

Get Your Beauty Sleep!

DVDs and books by Denise Austinby Denise Austin
If you have kids, you know all too well that if you disrupt their sleep routine, you'll pay for it the next day. But don't forget that a lack of sleep takes its toll on adults too. Not only is lack of sleep likely to make you irritable, sluggish, and less productive the next day, it can also have a negative impact on your health in the long term. If you don't spend enough time in the deep phase of sleep, your body doesn't get a chance to replenish cells and restore energy. Some research has even connected a lack of sleep to weight gain.

So to feel and look your best, it's crucial to make time for sleep. Get into the healthy habit of waking up and going to bed at the same time every day — that's right, on weekends too! Maintaining a regular sleep schedule will help you reap all the benefits of a good night's sleep. If you get enough sleep each night, you'll not only feel well-rested, you'll look fresh-faced and feel ready to conquer the day. Remember, bedtime isn't just for kids!

Training materials by Denise Austin

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Thursday, May 15, 2008

Teach Kids to Eat Healthy!

by Denise Austin
Denise Austin is a long time favorite of both Sue and Mike
Instead of passing on bad eating habits, aim to teach your kids how to eat right with this advice from the National Institute of Diabetes and Digestive and Kidney Diseases:
  • Eat breakfast every day. Don't let your child learn the habit of skipping meals, which leads to overeating later in the day.
  • Reduce the amount of fast food you eat as a family. When you do eat fast food, stick to the healthier options available.
  • Don't promise dessert if a child eats their vegetables. Using one food as a reward for eating another sends the message that some foods are more valuable than others, causing kids to favor the "valuable" foods.
  • Instead of loading up their plate, start with small servings and encourage your kids to ask for more if they are still hungry. This helps them recognize their natural hunger cues.
  • Allow your child to choose how much he or she eats from the healthy, balanced options you provide at mealtime. Don't focus on getting children to "clean their plate."

Training materials by Denise Austin

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Friday, May 2, 2008

Sticking to Success!

DVDs and books by Denise Austinby Denise Austin

Which diet works best? According to a study published in the Journal of the American Medical Association, the answer is "The one you stick with!"

Experts followed dieters on various plans — low-carb, low-fat, and low-calorie — for a year, and found that each had a dropout rate of about 50 percent. But those who stayed the course of the diet all lost weight — ranging from 4 to 7 pounds on average. When the plans were evaluated to see which one provided the greatest health benefits, the balanced low-calorie plan won out! This plan — like mine! — contains plenty of fresh vegetables and fruits, whole grains, and lean meats.

In short, the experts say that successful dieting isn't as much about eating a magic combination of foods, but more about staying the course. And remember that eating well is not just about weight loss, it's also about improving your health! So keep going! Your persistence will pay off in pounds lost and health benefits gained!

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Saturday, March 8, 2008

Fitness Over 50

DVDs and books by Denise Austinby Denise Austin
I'm not hiding the fact that I've already turned the big five-o — in fact, I want to tell the world just to prove that you can keep fit and healthy at any age! However, there are realities about exercising at this age that everyone has to face. If you're over the age of 50, your risk of an exercise-related injury is increased, especially when it comes to muscle strains in the neck, back, shoulder, knee, and ankle. These are the areas most susceptible to injury, say health experts from Barnes-Jewish St. Peter's Hospital.

But that doesn't mean you should stop exercising! In fact, consistently working these muscles correctly will help them stay strong. Just be sure to:
  • Warm up. Spend at least 10 minutes preparing your muscles for a workout.
  • Switch it up. Alternate your activities instead of doing the same workout over and over. You'll exercise all of your muscles rather than overworking the same ones.
  • Start strength training. To first build your muscle strength, start with machines instead of free weights. Don't be afraid to ask for a demonstration before using new equipment.
  • Cool down. Be sure to slowly lower your heart rate with a cool-down and stretching session after each workout.
  • Get your doctor's orders. Check with your doctor before starting a fitness program to be sure you're choosing the right intensity and activity for your fitness level.
Training materials by Denise Austin

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Wednesday, March 5, 2008

Shape Up That Walking Workout!

by Denise Austin
Denise Austin is a long time favorite of both Sue and Mike
Sick of padding along on a treadmill?
You're not alone! Boredom often jeopardizes our get-fit plans! So shake things up with advice from Fit Forever! members and make your walking workout less of a bore:
  • Change locations. Instead of walking on a treadmill, try a trail or track near your home. If it's too cold, why not walk a few laps around the mall or shopping center?
  • Turn on the tube. Those 30 minutes pass a lot faster if you've got something else to watch besides the timer on the treadmill. Tune in to your favorite program while you walk and you'll be done before you know it.
  • Mix it up. Start with 5 minutes of stretching, then climb up and down stairs for five more, jump on the treadmill for 10, jump rope for another five, walk for ten, then cool down with five more minutes of stretching. The change will do you good!
  • Sweat to some tunes. Think about what type of music makes your heart race, then pop it in and get walking! You'll get so into the tunes that your workout will fly by!
Training materials by Denise Austin

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Friday, February 29, 2008

What's Your Eating Type?

DVDs and books by Denise Austinby Denise Austin
Part of overcoming your struggle with weight is understanding how it began. Need some help getting started? See if you can recognize your overeating type. Keep in mind that you may be a combination of these:
  • The Indulger: For indulgers, eating is used to nurture and reward. While you should be good to yourself, that doesn't have to come with calories attached. Think of some nonfood rewards instead. How about a bubble bath, pedicure, or some new flowers from your garden, for example?
  • The Critic: Critics are always telling themselves that they're never going to be good enough — so why bother? "You can't, you won't, you aren't…" And on and on it goes. Remember, being fit isn't about being perfect. It's about doing your best and getting back on track when you derail.
  • The Rebel: Rebels eat "bad" foods to feel good. But remember, unhealthy eating doesn't "get back" at anyone. In fact, the only one you're hurting is yourself. So dye your hair, listen to alternative music, or wear red when everyone else is wearing gray, but skip the chocolate cake!
  • The Victim: The voice inside the victim's head says, "You just can't stop yourself. You're helpless." You eat and eat, then tell yourself it wasn't your fault. There's always an excuse. But the reality is, the only one who can control your eating is you. So stop feeling powerless and start taking charge!

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Wednesday, February 27, 2008

Sexy Arms This Spring!

Denise Austin is a long time favorite of both Sue and Mikeby Denise Austin
Warm weather and sleeveless tops are just around the corner! So here's an oldie-but-goodie exercise that will give you sleek, sexy, arms — bicep curls!

Here's how:
  • Sit on the floor with your feet crossed in front of you.
  • With an underhand grip, hold a weight in each hand to your sides with your arms extended.
  • Exhale slowly as you raise your arms toward you, bending at the elbows.
  • Feel the movement in your biceps — the muscles Popeye is famous for!
  • Hold the position momentarily before returning to the starting position, inhaling.
  • Repeat two sets of eight to 12 repetitions each, resting for 15 seconds between sets.

Keep in mind that to get results from this and other weight-bearing exercises, you need a weight that challenges your muscles enough that they have to grow to keep up. Need help finding the right load? Start with weights you can lift without difficulty (perhaps 1- or 2-pounds). If you can easily complete the two sets and still keep going, move up one weight size. When you find a weight that leaves you feeling that two sets is all you can possibly do — but isn't so heavy that you can't complete both sets — you've found your match! When that weight becomes easy-breezy, move up again!

Training materials by Denise Austin

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Thursday, February 14, 2008

After-School Program Teaches Girlpower

DVDs and books by Denise Austinby Denise Austin

A former female Ironman triathlete says she's found a way to help young girls successfully navigate the hormonal minefield known as puberty — hit the track! Molly Barker, founder of the Girls on the Run program, set out to counter the tendency of girls to leave sports behind once they enter puberty. Barker says she remembers all too well the pressures she felt as a young girl to fit into what she calls the girl box — an idealized image of femininity that didn't include being an athlete.

Barker's after-school program has helped some 40,000 preteens stay active and build their self-esteem through their successes on the field. A second program,
called Girls on Track, focuses on encouraging middle-school-age girls to keep moving. And guess what? It's working! Girls who participate in these programs report feeling better about their changing bodies and more comfortable in their skin.

If you have a young woman in your life, encourage her not to give up sports and other "sweaty" activities just to fit in! Being a woman doesn't mean sitting on the sidelines. It's a lesson that will serve her for life!

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Friday, February 8, 2008

Thwart a Sweet Tooth!

DVDs and books by Denise Austinby Denise Austin
Are you a softie for sweets? The empty calories from sugary treats are a big reason for many people's battle with the bulge. Find out what tricks other Fit Forever! members use to temper a sweet tooth:
  • Cut back gradually: If going cold turkey on sweets only makes you want them more, try cutting out one or two each day over time.
  • Keep a food journal: You'll be less likely to reach for those empty calories when you see in writing how fast they add up.
  • Substitute: If you must have a sweet, pick a small one. Have a Tootsie Pop instead of a candy bar, for example.
  • Clear out: If you can't resist temptation, don't keep sweets in your cupboard at home or in your desk at work.
  • Load up on aqua: Drink a big glass of water when a craving hits, or have a cup of fruit-flavored herbal tea. That's usually all it takes to make it pass.
  • Be active: Take a walk, put on an exercise video, or take a spin on the bike when your sweet tooth strikes. By the time you finish, the craving is usually gone and you've burned calories instead of eating them.
  • Get back on track: Don't beat yourself up or abandon your goal if you slip up. Managing your weight isn't about perfection, it's about persistence!
Books and DVDs by Denise Austin

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Saturday, February 2, 2008

Take a Walk! by Denise Austin

Denise Austin is a long time favorite of both Sue and Mikeby Denise Austin
Want to know one of the best deals around on exercise? Walking! You don't need to join an expensive gym or hire a personal trainer, and you can do it anytime, anywhere — with little more than a pair of comfortable shoes!

The American Council on Exercise says walking is probably the best way to get active and stay healthy. After following 13,000 people for over eight years, they found those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Their advice? Start slowly and build up from there. Even five minutes a day is better than nothing!

Just walk at a comfortable pace, focusing on good posture, and breathe deeply. If you're having trouble catching your breath, slow down and avoid hills until you increase your ability. You'll know you're walking at the right pace if you can comfortably carry on a conversation while you stride. Aim for at least 20 minutes a day, and you'll be well on your way to a longer life! It's as easy as that!

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Thursday, January 31, 2008

A Better Family Diet

Denise Austin is a long time favorite of both Sue and Mikeby Denise Austin
How can you get your family to enjoy eating healthier foods? Don't change their diet all at once. That's the advice of experts at the American Dietetic Association — they say it's easier to stick to small changes than drastic overhauls.

Try to limit changes to one or two small things at a time: for example, switch from white bread to 100 percent whole wheat, and substitute sweet snacks with real fruit. Once these changes have become the norm in your household, add a few more. Write down your goals for your family's diet, and keep a log of what family members eat every day to track their progress.

And make sure you pour on the praise! Encourage all attempts at eating right, and try not to criticize when things don't go as planned. Learning to eat healthy isn't about perfection — it's about persistence. Remember — bad habits won't be broken in a day, but good habits are built one day at a time!

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Wednesday, January 30, 2008

Keep Your Heart Healthy!

DVDs and books by Denise Austinby Denise Austin
If you were asked what the number-one cause of death among American women is, you'd probably say breast cancer, right? If so, you'd be wrong. It's cardiovascular disease that holds that title, and on average, 1 out of every 2.6 American women loses her life to this silent killer.

There are things you can do to prevent heart disease, though — including quitting smoking if you smoke, eating a healthy diet, and losing weight if you're overweight. Physical activity also plays a crucial role in keeping the heart healthy, and the American Heart Association recommends exercising for 30 minutes each day at a moderate-intensity level. Your heart is a muscle, and like any other muscle, it needs sufficient exercise in order to stay fit and healthy! Regular exercise helps you to maintain healthy blood sugar, blood pressure, and cholesterol levels. It's the key to maintaining a healthy weight.

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Saturday, December 10, 2005

Can a pill peel off pounds?

Saturday, December 10, 2005 by Denise Austin

Do you wish you could pop a magic pill and get fit and trim? Denise Austin is a long time favorite of both Sue and Mike
Denise Austin DVDs

Well, keep wishing, say the results of a new study by the U.S. National Institute of Diabetes & Digestive & Kidney Diseases.

Researchers compared the weight loss results of subjects taking a weight loss tablet with those of subjects who combined the medication with a healthy lifestyle. Sure enough, the group who changed their eating habits and started exercising lost twice as much as the group who only popped the pills!
It just goes to show you, there's no magic bullet when it comes to managing your weight. While medications may help in extreme cases, changing your lifestyle, in other words, eating right and working out is the only way to take off the pounds and keep them off. So don't get caught up in wishful thinking! Instead, realize there's just one way you're going to get that healthy body you dream about: work for it! Furthermore, there aren't any health risks or nasty side effects caused by eating right and being active!

Send us your favorite fitness tips, maybe we will add them to our fitness blog. Remember to give your source!

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