Monday, December 27, 2010

::new life resolution::

Its almost the new year, and I'm almost half way to my goal weight. I am not as far along as I had predicted in August, but I am proud none the less. 20 lbs in 4 months is pretty reasonable, and a healthy amount. The last few weeks of school made it almost impossible to exercise since I was working on a project or writing a paper nearly every night. I was also sick for two weeks before finals. Through this, however, I managed to somehow lose weight despite lack of exercise. I think I was eating much less due to being so busy. The holidays set me back a few lbs, but I am back on track, and determined to lose another 20-30 lbs by Rosie's wedding date.

I have found that exercise is the key to weight loss. Anyone who ever told you you could safely lose 50 lbs and keep it off by dieting alone is lying. I try to do intense exercise at least 5 days a week. I am not on a super strict diet. I eat as healthy as I can during the week, and usually splurge a little on the weekend. If I want a bite of something sweet, I have it (just not the entire tub of ice cream...). If I were more strict I might lose weight more quickly, but its all about balance in order to be happy and enjoy life. If you haven't yet made the commitment to get healthy, 2011 is the perfect opportunity. But don't wait til after new years. Start today! Seriously. You only have one body. Even if you don't need to lose weight, its important to make sure that your heart is in good shape. Here are ten tips I have learned, that will hopefully help you as well:

1)Go buy an exercise DVD! I cant afford a gym membership, as I'm sure many of you can't either. Many workout DVDs cost $10-$15 at Walmart. Don't feel like you have to complete the entire workout right off the bat. Do as much as you can without stopping, even if it is only 10 minutes to start with. You will build endurance over time.

2)Exercise at least 5 days a week! Also, make sure that the exercise you are doing is cardio. You should be sweating a lot by the end of your workout! Strength training is important, but cardio burns fat and strengthens your heart. (Jillian Michaels usually incorporates both into her workouts)

3)Measure your food and caloric intake for the first two weeks. This will give you an idea of how much you are actually consuming as opposed to how much you need to eat. Remember, to burn one pound of fat per week, you need a deficit of 3,500 calories per week.

500 calorie daily deficit x 7 days = 3,500 calories (1 lb lost)

Don't know how much your body naturally burns each day? Try this calculator: http://caloriecount.about.com/cc/calories-burned.php Take the number it gives you, then subtract 500 calories. This is about how much you should consume per day in order to lose weight at a healthy rate. After a while, you'll be able to eyeball food portions better (besides, measuring food becomes a pain in the ass after two weeks...)

4)After you work out, eat a small amount of protein to help your muscles recover. I usually have a low fat cheese stick or protein shake. Also, drink lots of water!! (the more water you drink, the less you retain. Hence, the less you weigh)

5)Eat small healthy snacks between breakfast and lunch each day to keep your metabolism going. Your metabolism slows in the afternoon and evening, however, so try not to snack after lunch. A cup of black coffee or unsweetened tea in the afternoon can help suppress your appetite.

6)Remember that your body weight will fluctuate due to many things such as water retention and muscle gain. The first several lbs will come off quickly, then the weight loss will slow down. Don't get frustrated if you hit a plateau, or you gain a pound or two back. This is normal. Just keep at it. Weigh yourself often (and naked for your true weight) to keep an eye on any fluctuation. Its a lot easier to take off an extra 2 lbs that you gained back than an extra 10.

7)If you hit a plateau, don't panic or give up! You just need to slightly alter what you are eating and/or your exercise routine. I would recommend extending the time you work out. If you are able to exercise for 20 minutes without stopping, add an extra 5-10 minutes. This will help kick start your body again.

8)Do not reward weight loss goals with food! This is a slippery slope and is often counter productive. Instead, do something else for yourself, such as a manicure, a new clothing item, a long bubble bath with candles, etc.

9)Document your progress in a journal to help you stay on track. It is always rewarding to look back and see how far you have come! Taking pictures along the way can help you see progress made.

10)Ask yourself why you want to lose weight and keep this reason in mind. It's OK to want to lose weight to look good in a bikini, but there are a lot of other really important reasons to keep in mind:

*more energy
*lower blood pressure
*reduced risk for diabetes and heart disease
*exercise stimulates the release of serotonin, which can help depression and anxiety
*longer, fuller life to spend with the ones you love


Remember, you only have this one body. It is your responsibility to take care of it. It isn't always easy or fun, but the rewards are many! If you love your body, it will love you back. Make 2011 the best year of your life so far. Your time is now. What are you waiting for??

Sunday, December 12, 2010

::olive my love::

The weather is getting colder. That means heaters, blustery winds, and extremely dry skin and hair. There are many deep conditioners and moisturizers on the market, but you can save money by using something you may have in your pantry already. Olive oil is a great way to fight winter dryness, leaving your hair shiny and your skin soft and supple. I know it sounds crazy - I tend to have oily skin and hair, but often times the reason for too much oil production is dryness. You can care for your skin with olive oil for deep hydration during the winter months.

Hot Rosemary Olive Oil Hair and Facial Treatment

- about 1/2 cup of olive oil
- one sprig of fresh rosemary
- a tea strainer
- a shower cap or plastic walmart sack
- a towel

In the bottom of a measuring cup, crush rosemary leaves with the end of a spoon to release fragrance. pour in 1/2 cup of olive oil. Heat in the microwave for about 1 minute. Let steep for about 5 min. Pour through tea strainter to catch all of the roasemary leaves. (You can now transfer into a squirt bottle for easy application, but this is optional. I dont always have one lying around...) Test the oil on your hand to make sure it isnt too hot! Lean your head over the sink or the bathtub and pour the oil a little at a time onto your hair, massaging the scalp. Make sure you get the ends. When your hair is saturated from root to tip, cover with a shower cap or plastic bag, then wrap your head in a towel. You can now use the oil from your hands to massage your face. Gently work in small circles, massaging out and away from the center of your face. After about 5 minutes, rinse your face with warm water and pat dry. You will want to leave the olive oil in your hair for at least 20 minutes. This will allow for full penetration. After the 20 minutes is up, shower as usual. You will probably need to wash your hair twice to make sure you remove all of the excess oil.

*IMPORTANT*
Make sure that if you apply the oil in the bathtub, you spray your shower with a degreaser!!! The tub will be VERY slippery after the application as well as after you shower!!