Nutrition Tips

Recognize “the danger zone”: It’s good to eat in response to hunger, but arriving at a party as hungry as a lion is going to make your appetite roar once you see the party food. Have a low fat snack of lean meat or cottage cheese or nonfat yogurt before you go.

Appetite regulation is affected by activity. Low levels of physical activity – less than an hour per day - disrupt the natural regulation between appetite and calorie requirement. Walking an hour per day can improve appetite control.

Fill up – not out.
Foods low in fat and high in water content help signal your brain that you’ve eaten enough. Fruits, vegetables and low fat dairy products help control appetite.

Lack of sleep affects appetite regulation. Leptin is a peptide produced naturally that reduces appetite by acting on receptors in the brain. Sleep deprivation decreases the amount of leptin produced, encouraging overeating.

To curb appetite, start with a cup of broth soup (not cream) or salad with low fat dressing

Fitness Tips

Take the stairs at work. Stair climbing increases the heart rate, improves postural muscles and is a great workout for the legs.

Decorate your dusty treadmill or stationary bike in the basement with sweat instead of a wreath. Start with 10 minutes per day and work your way up one minute per day.

Building muscle through weight training helps burn fat, since muscle burns energy through supporting and moving your body about. Even when your sitting still muscle burns more energy than fat. This is why weight training is an essential part of a healthy weight maintenace program.

The longer you exercise in a single session, the more prone you are to injury. Although fatiguing your muscles is generally a good idea depending on your goals, a fatigued muscle is more easily injured. Using proper form and technique becomes even more important when your muscles are fatigued.

The crunch is more safe and effective than its antiquated cousin the sit-up. To do the perfect crunch... lie on the floor with knees bent and arms crossed in front of your chest. Pull your belly button in towards your spine and slowly contract your abs, lifting your shoulders 1-3 inches off the floor. Focus on shortening the distance between the bottom of your rib cage and your pelvis. Slowly lower your shoulders but don't relax all the way.

Massage therapy has many therapeutic benefits. It can help you "discover" differentmuscles and connective tissue in your body, while illuminating the difference between muscle soreness and an early-stage injury. Besides... it just feels great!