My kids and I were sitting around the table the other morning as we had breakfast together.  My son started telling us about the bugs that live in your eyelashes and all the dustmites that make camp under your fingernails.  My daughters started turning a shade of green I’d not seen before.  “Okay dude, that’s enough.  You’re grossing out your sisters.”  His reply?  Very boyish indeed.  “SWEET!  You know Mom, that’s my goal in life.  If I could gross them out everyday that’d be awesome.”   (And the Mother of the Year award goes to….somebody else.  Oh well, I don’t want it.  I hate making speeches.)   As I tried to save the conversation around the breakfast table (and to avoid cleaning up even a trace amount of vomit) I found myself telling the girls that there are certain bugs that help us stay healthy.  My oldest daughter turned to me and snapped, “Like what?”  Probiotics!!  You may be asking the same question she did.  If so, keep reading.

What are probiotics?  Probiotics are bugs.  You should have seen her face!  “Probiotics are bugs?  Mom, that’s gross!”  Yes, probiotics are bugs, that is they are live bacteria with clinically-documented health benefits.  They help reduce the growth of harmful bacteria and promote a healthy digestive system.  When the digestive system is kept healthy, other body systems greatly benefit as well.  Probiotics have been shown to:

• Protect against infection
• Enhance and boost the immune system
• Promote and improve digestive health
• Promote urinary health
• Assist in the management of inflammation  
• Improve some types of eczema in infants and children
• Reduce cholesterol levels
• Decrease the risk of certain cancers

It is important to note that each type of probiotic has a specific health benefit to the body. There have been over 400 different types of probiotics identified.  It seems safe to say that researchers are just starting to uncover the health roles and benefits of each different type.  

Where do I get these probiotics?  You can actually buy probiotics just like you would buy vitamins.  Some come in pill form while others come as a liquid.  Liquids are assimilated by our bodies at a faster rate and therefore will effect you quicker.  You can find them at any health food store such as Good Earth or Whole Foods Market.  The liquid version is usually kept refrigerated.  If you would rather consume foods that have probiotics versus taking them like a supplement you can find them in the foods listed below:

• Yogurt
• Drinkable and squeezable yogurts
• Fluid milk with added probiotics
• Fermented milk such as sweet acidophilus milk
• Kefir (Cherry or Raspberry are the yummiest!  My favorite way to drink probiotics)

Through the fermentation process, probiotics actually enhance the flavor and texture of these particular dairy products. Did you know that dairy foods actually buffer your stomach acid and bile, thereby protecting the probiotics from the stomach acid so that they can reach the intestines?  Cool, huh?  I remember when I was little, like three or four years old, my mom would make yogurt every week.  I used to ask her why, because to me it tasted nasty.  She loved it and would always tell me that it was good for her body.  She was right!  Raw yogurt is loaded with friendly bacteria.  Most commercial yogurts are pasteurized and these friendly bacteria are killed.  The manufacturers add some of the friendly bacteria back into them though.  Play it safe and look for a yogurt that contains the “live and active culture” sign on the label, then you should be okay.  You will want to pay close attention to the expiration date though because these live bacterial cultures will diminish with time, so buy it as fresh as you can and make sure to eat it within a week.

By the end of the conversation, my kids had learned something cool about how their bodies work, nobody was even a light shade of green and even more important, I didn’t have to clean up anybody’s vomit.  The way I see it, that’s a win-win!

Cardio.  Strength.  Both are good for our bodies.  Both have benefits.  Which one would reign champ if thrown in the ring together?  We all have our favorite.  So, let’s put them head to head, have them compete in a few different categories and find out!  I will represent both equally and fairly giving credit where credit is due.  Also, I am not going to write a concluding paragraph to this particular post.  I am going to state the facts and let you make up your own mind.  Because honestly, when it comes down to it, both cardio and strength training are important  to our overall health and help us achieve certain benefits that the other cannot.  Don’t let yourself become one of those people who will only do one or the other.  Keep it balanced. 

Burning Calories

If you go head to head on calorie burn, cardio does take a slight lead.  If you’re wanting a bang for your buck and as high a reading as possible on the old heart rate monitor, cardio is the way to get it.   A good cardio session can have you burning calories in the range of 10-13 calories a minute.  Whereas weight lifting usually caps in the range of 8-10 calories a minute.   But… Lifting weights will give you a metabolic spike for about an hour after your workout and a higher caloric burn throughout the day.  Why?  Because your body is trying to help your muscles recover from your weight lifting routine.  Simply stated, you’ll burn an additional 25% of the calories you already burned during your strength session!  Let’s say you burned 200 calories lifting weights.  You can bank another 50 calories in the additional hour following for muscle recovery.   Keep in mind that as you increase your strength and start lifting heavier weights, you’ll burn even more.  Another bonus to weight lifting is that for every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day, just because muscle takes more energy to sustain than it’s fatty counterpart.  Over the course of a year, that’s about 10 pounds of fat.  Yes, please!

Winner in this category?  Chalk one up for strength.

Staying off the Bench

Let’s face it, nobody wants to watch the game of life from the bench on the sidelines, we all wanna be out there playing it instead.  Which of our two opponents will help you keep your head in the game?  Cardio has a very repetitive nature which puts a lot of pressure on your joints and the cartilage/meniscus in between the bones in your joints.  It is also hard on your ligaments, tendons and muscles.  If you are genetically disposed to any type of muscle/joint pain or problems, you probably find yourself calling for a time out a little more than you’d like to.  Is there a solution?  Yep!  Hit the weight room!   In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program reduced the risk of ankle sprains in athletes.  It has long been noted that functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries, and that is a good thing!  What would be a good plan of action?  Exercises that improve your core strength, improve your balance and use more than one joint/muscle group.  Examples?  Lunges, squats, rows, and presses are all good options. 

Winner?  Strength.  I believe that’s 2 for 2 now.  Hmmmm, interesting.

Longevity

When it comes to adding years to your life, cardio  reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer.  Cardio strengthens your heart, lungs, blood vessels, well your entire circulatory system as a whole.  Why is that a bonus?  Well, duh!  A stronger heart pumps more blood with each beat, which in turn circulates oxygen more efficiently throughout your body.  Aerobic activity prevents inflammation around your heart and can increase the “good” cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.  What about the weights?  Lifting weights just twice a week can prevent you from gaining intra-abdominal fat.  that’s the kind that wraps around your internal organs and constricts your blood vessels.  Good?  Yes, definitely. 

Winner?  Cardio. 

Managing Stress

Exercise in general will help you defeat the stress monster that wants to eat you for breakfast, lunch and dinner.  But when you break it down and let each of our opponents take a whack at him, which one would come out victorious?  It’s been shown  that just 15 minutes of aerobic activity two to three times a week can significantly reduce anxiety.  That’s because cardio elevates serotonin levels in the brain (a key neurotransmitter involved in improving the symptoms of depression) which makes you feel happy.  And there’s no denying the fantastic feeling that comes with a good run.  So, how do the weights stack up on this topic?  Unfortunately, there is no scientific data to back this one up.  Indeed scientists have noted some promising results regarding the mood altering effects of throwing the weights around but more research is needed to find specifics on the duration and intensity needed to achieve said effects.  I can tell you, in my own experience that when I see red there’s nothing like a kick butt workout to clear my mind.  I call it gym therapy.  Makes me feel much, much better about things. 

Winner?  Cardio.  (Only on a technicality might I point out….as soon as those scientists get it together and get that research published, I’ll let ya know and we can readjust the scores!)  ;) 

To Love the Way You Look in Everything…or Nothing at All

This category addresses self confidence as well as the pros and cons to cardio and strength training.  Scientists have studied the effect of aerobic activity for years.  It always comes down to the same bottom line, the self confidence that an endurance athlete has, whether they be swimmers, long distance runners, sprinters or cyclists, comes from the sense of accomplishment they feel each time they cross another finish line.  If you think about it, that makes a lot of sense. Each finish line would be one more notch on your belt.  When you had to go out and buy a new belt to keep track of your notches, you’d feel pretty good about yourself, wouldn’t you?   Okay, how about strength training?  Have you ever looked in the mirror at yourself after a good weight routine workout?  Lookin’ good, huh?  That’s because your body has pumped blood into all your working muscles so they actually are slightly swollen which makes them look more toned.  Sweet!  As if that’s not enough, you’re also feeling good because you just moved some serious weight.   In 2006, researchers tested subjects’ body image — how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted – well, of course they were!  Who wouldn’t be!    My advice?  Keep track of your workouts, the sets/reps and weight lifted, then every four weeks or so look back and see how far you’ve come!  Talk about a boost in self confidence! 

Winner?  Strength.

This variation on the traditional crunch is a great way to target your obliques.  You should feel your entire core engaged while performing these which makes for a great burn all the way around your mid section.  If you’ve got hard wood floors or tile, you’ll want a mat to do these on, unless you’re glutton for punishment. 

1.  Begin by laying face up on the ground with your feet flat on the mat, knees bent.  Bring your right foot up, place your right ankle on your left knee. 

2.  Make sure to support your head but be careful not to pull your head forward as you crunch up and come across your body to bring your left elbow as close as you can to your right knee.  Repeat for a total of 15 reps. 

3.  Now switch feet and elbows and do 15 repetitions on the other side.  Repeat both sides for a total of 2-3 sets each side. 

A lot of people find that they feel their abs burning while they do this version of the crunch, but trust me, it is hitting your obliques- give it a day or two -you’ll feel it!

As I was walking through the Farmer’s Market last Saturday, I felt invigorated with all the fresh fruits and veggies that I found around me.  I went from stand to stand loading up on the freshest produce available and before I knew it, just carrying my goodies became a small workout.  My biceps were actually getting a bit tired from carrying the bags that held all of my fresh finds!  I felt a little twinge of disappointment as I finished up at the last stand and turned to go to the next, but there was nothing there.  It was quickly replaced with excitement as my thoughts turned to showing my kiddos what I had purchased.  I could already hear the excitement and see the looks on their cute faces when they saw the fresh peaches, cantaloupe, watermelon and raspberries.  I knew they would be excited to learn that we would be having fresh corn on the cob for dinner that night, grilled zucchini the next night and that they could have their fill of fresh green beans.   I found some of the smallest new potatoes that I have ever seen and couldn’t wait to show them to my baby (who isn’t actually a baby anymore given the fact that he is 6…but hey, he’s mybaby) who thinks that everything in this world that measures under an inch was made especially for him.  He wrinkles up his little nose, squints his eyes and says, “Aww Mama,  look how cute.  It’s almost as cute as me.”  and darn it- he’s right!  As good as it has all tasted the green beans still stand out in my mind.  They were so good, in fact they were scrumptious!  

Today I’m sharing a recipe with you that my mom made, now I make it for my family and hopefully some day my girls will make them for their families.  Enjoy!

Garlic Green Beans Almondine

Keep in mind when you look at this recipe and the amounts that are listed that I am cooking for a large group of people.  You may not want to use the amounts listed below if you are making this recipe for yourself alone, for you and a loved one or even for a family of four.  On the other hand, leftovers are always a good thing! 

• 1 1/2 pounds fresh green beans
• 1 1/2 Tbs. extra virgin olive oil
• 5 cloves of garlic, minced (you can adjust the amount of garlic to your suit your taste)
• 1/2 cup slivered or sliced almonds (I prefer sliced-they brown better)

Heat oil in a large skillet over med-hi heat.  Once heated, add garlic and almonds and saute until the garlic starts to caramelize and the almonds begin to brown.  Add the green beans and continue to saute until the beans start to brown as well.  Take off the heat and let sit for 2-3 minutes.  Serve them from the pan or a dish of your choosing, they’ll taste great either way!

When you’re always hurrying to get somewhere, breakfast can become a problem bigger than the Grand Canyon.  Often, people rush through the door without grabbing anything to eat at all, and that’s NOT good.  One of the things I do when I’m headed out to teach a class or train a client, when time is of the essence, is mix up a quick protein shake.  I thought I’d share some of my personal favorites with you so that you can give your body the fuel it needs to get you off to a great start even when you’re on the go!

Staw-ba-berry Bananner

You guessed it, this is how one of my daughters said it when she was little.  Even though she can say it correctly now, this one has kept the name she gave it all those years ago… 

• 10 oz. water
• 1 scoop high quality vanilla protein powder
• 1 small banana
• 6-8 frozen strawberries

Chocolate with Just a Hint of Mint

• 10 oz. water
• 1 scoop high quality chocolate protein powder
• 1/8 tsp spearmint extract
• 4-6 ice cubes

Razzle Dazzle

• 8 oz. plain fat free greek yogurt
• 1 scoop high quality vanilal protein powder
• 1/2 cup fresh raspberries, washed and drained
• 1 squeeze fresh lime juice
• Agave Nectar, to taste
• 3-5 ice cubes

Orange Energy

This one can be made one of two ways, if you use just the water you need to use the orange cream protein powder, but if you use the O.J. and water option, make sure you use vanilla protein powder.  Whatever you do, don’t use the juice and the orange cream protein…..you may be wondering why……just take my word for it would ya?

• 10 oz. water  OR 5 oz. O.J. and 5 oz. water
• 1 scoop high quality orange cream protein powder  OR  1 scoop high quality vanilla protein powder
• 1/2 orange, peeled
• 4-6 ice cubes

Frosty Key Lime

• 8 oz fat free vanilla greek yogurt
• 1 scoop high quality vanilla protein powder
• 1-2 key limes, peeled (based on preference)
• Agave Nectar, to taste
• 1/2 reduced fat graham cracker

(If you like) Pina-Colada(’s and getting caught in the rain)

• 10 oz. water
• 1 scoop high quality vanilla protein powder
• 1/2 cup pineapple chunks (fresh is best, but if using canned use the unsweetened pineapple)
• 1/8 coconut extract
• 1/8 cup unsweetened coconut flakes
• 4-6 ice cubes

Very Cherry Chocolate

• 10 oz. water
• 1 scoop high quality chocolate protein powder
• 1/2 cup frozen cherries, unsweetened (I’ve only ever found Dole brand that offers them)
• 4-6 ice cubes

Apple Pie (it tastes better than the real thing if you ask me)

• 5 oz water
• 5 oz apple juice
• 1 scoop high quality vanilla protein powder
• 1/16 tsp cloves (or in other words, just a quick sprinkle or two)
• 4-6 ice cubes
• 1 1/2 Tbs Vanilla Cinnamon Coffeemate Creamer

For all shakes:  place all ingredients in the blender and process until smooth.  Pour into a glass or your favorite to-go mug and hit the road jack!  Pat yourself on the back for giving yourself a good start to what is going to be a great day!

On Monday, I shared with you the story of the little engine that could, which I hope you all enjoyed.    As I went on with my day, the topic of motivation just kept coming back to my mind.  As I looked back on some of my most frustrating times, things that helped me get through kept coming back to me.  To add to it, I had three people ask me in one day if I had experienced any plateaus and if so, how on earth had I gotten through them?  I thought I’d share a short list of some of the things that helped me keep going when thoughts of tossing in the towel crossed my mind, in hopes that one or more of them will help you at some point as well. 

1. Self Confidence

Do you remember how it felt after you took that first jog around the block?  What about when you finally walked up a flight of stairs without being winded at the top?  For me it was my first 300 pound leg press, that was so exhilarating.  I felt like I could take on the world…and win.  Bottom line here?  The more you accomplish, the more you’ll believe in yourself the next time you hit something that feels “hard” to do.

2. Fit Into That Little Black Dress

You know which one I’m talking about!  We all have one.  It’s the one you saw on the sale rack that was two sizes too small at the time, but you just had to have it…yeah that one.  It’s been hanging in the back of your closet for the past two years now with a nice coating of dust on the shoulders.  Sometimes you can even hear it calling your name, begging to be worn for a night out on the town.  All it takes is for you to stay on track and before you know it you and your little black dress can be out painting the town fabulous. 

3. Make Your Week Fly By

Ever felt like your week was lagging?  Don’t you hate it when it feels like it should be Friday, but it’s only Wednesday?  This is what  happens when you are not working towards anything.  When you have a goal in sight, you’ll be more likely to cook that healthy dinner or to get your butt to the gym, both of which will make you feel good.  The bonus here?  Not only will your week go faster, but you’ll enjoy it more.

4. Give Your Life A Purpose

Ever found yourself  needing a good reason to get out of bed?  I’ll give you one!  Eating a healthy breakfast will not only jump start your metabolism, it will also set the tone for your day.  People who have a good breakfast before leaving the house don’t crave high calorie junk food and are happier on average than those who do not.  So the next time your alarm goes off, don’t hit snooze, get up and get on with it!
 

5. For Your Kiddos

And your grandkiddos, oh and their kiddos, too.  This one is far reaching.  The healthier you are, the longer you’ll be there to watch your children grow and go out to conquer the world.  If you play your cards right, you’ll get to spoil your grandchildren (and great grandchildren) rotten too! 

6. The Power of Momentum

It’s science– something in motion tends to stay in motion.  Momentum builds up quickly and can lead to great things. When you look at it this way, it changes things a little bit, doesn’t it?  All of a sudden, you’re not just working towards one goal (weight loss), but also to keep your lucky streak alive.  One thing I would do is keep track of how many days I hit the gym for a killer workout consecutively or how many healthy meals I had eaten in a row. 

7. The ‘Wow’ Effect

Imagine you’re walking into a restaurant when you run into someone you went to High School with, their mouth falls open, their eyes light up and then they gasp, “Wow (insert your name here)!  You look great!” By staying on track and striving to reach your goals, this can (and will) happen to you.  When you’re working hard to lose weight and someone gives you a compliment, it makes it all worth it.  So, work hard and then stand back and watch the “wows” you get add up.

8. Set An Example, Share Your Knowledge

When your friends and family see how hard you’re working, they’ll start to wonder how they can reach their own goals.  When they get to a point where they are ready to begin thier own weight loss journey, just guess who they’re going to look to for help?  That’s right, YOU!  By keeping yourslef motivated and on the path to a healthier lifestyle, you’ll not only help yourself, but your loved ones too.  Honestly, does it get better than that? 

9. Keep Gaining Experience and Knowledge

The more you read, research and do, the more you will learn and understand.  You’ll discover which exercises work best for you and which ones don’t.  You’ll learn what your unique nutrition needs are to be at the top of your game.  Think of  it like weeding the flowerbeds – If you’re like me, then it is definitly not the most enjoyable job in the world, but it is very gratifying and satisfying.  When you’re done, you stand back and all that’s left are the beautiful flowers and a sense of accomplishment. 

I’ve said it before, and I’ll say it again (and probbably again sometime in the future):  Anything worth having is worth working and sacrficing for.  The amount of work and sacrifice involved should be a good indicator of the quality of whatever it is you are trying to obtain.  Losing weight is hard, but it’s worth the work involved!

There’s nothing like a cold treat on a hot day.  Ice cream sandwiches are full of not so good for you ingredients as well as most popsicles on the market.  What to do?  Make your own!  I’ve typed up one of my kiddos favorites for you to try with your family.  I have to warn you though, when you taste these you may find yourself making them while the kids are at school so you don’t have to share! 

Protein Popsicles

• 2 cups plain low fat yogurt
• 2 scoops high quality protein powder
• 2 cups frozen fruit of choice
• 1/4 cup agave nectar

Place yogurt, protein powder and agave nectar into blender and process until smooth.   Add frozen fruit and process just until incorporated.  Pour into popsicle molds and freeze.  You can also use dixie cups and insert your own popsicle stick into the center if you don’t have popsicle molds.  This is just the basic recipe, you can create your own “flavors” depending on what kind of protein and fruit you use.  Some of my kids favorites?  I’ll list them for you below in order of which flavor protein I used folllowed by the fruit I mixed in.

Chocolate cherry, chocolate mixed berry, chocolate raspberry, chocolate orange (I just drained a can of mandarin oranges and froze them in a single layer on a cookie sheet), chocolate coconut/almond (I added 1 cup of flaked cocnut and 1 cup of slivered almonds), vanilla mixed berry, vanilla mango, vanilla pineapple, vanilla pineapple/cocnut,  vanilla orange, vanilla cherry, vanilla stawberry/banana, vanilla blueberry, vanilla banana/orange/pineapple (I added 1/4 orange juice instead of agave nectar and blended the bananas  with the yogurt and protein powder until smooth.  They were plenty sweet and the kids loved them.)  Feel free to get creative and design your own concoctions, I’d love to hear what you come up with! 

Have you heard the story of the Little Engine that Could?  It’s a classic bedtime story at our house!  For those of you who have not, I’ll summarize.  The little blue engine agrees to pull a stranded train of toys over the mountain.  When she comes to a hill, she can’t seem to pull the train up, despite her best efforts.  She decides she needs some help.  Off she goes to find another engine to come and help her.  She approaches several different engines on separate occasions each of which turn her down.  She decides that she will have to get the job done herself and so she sets her mind to it.  While  chanting, ‘I think I can, I think I can” she pulls the stranded toys up the hill and over the mountain.  Of course, as with most storybooks, everyone lives happily ever. 

This story has so many parallels to weight loss!  First, I love that she didn’t give up.  No quitting for her!  Those toys needed to get over the mountain and she was going to get them there no matter what.  You could say that she had a goal. 

Second, even though she repeatedly asked for help pulling that train up the mountain, she got none.  She had to do it herself.  Nobody else can go to the gym for you, eat healthy for you, get enough sleep for you or any other aspect of weight loss and have it count for you.  You have to do it for yourself! 

Third, ordinary people (okay, in this example she’s a train not a person but it still works) doing extraordinary things.  Sound a little bit familiar?  It should, you do it everyday.  Just look in the mirror!  There you are, an ordinary person, and yet you are somewhere in the process of losing weight.  Wether you have just decided to change to a healthier lifestyle or whether you’re close to hitting your goals, you are in the process of changing your life for the better and that is something extraordinary!!  

Weight loss is tough, and can feel very overwhelming.  If someone had told me four years ago that I needed to lose 186 pounds, I would have:

• A) thought they were a crazy drug dealer on a really good high and immediately called 911
• B) shut myself in a closet and never come out just to avoid having to even think about such a daunting task
• C) cried for three days straight, maybe longer…
• D) all of the above

If  you guessed D, you’re getting to know me pretty well!  I’d have been in my closet, crying to the 911 operator! 

Seriously though, the power of motivation and optimism (like our little engine that could…and did, might I point out) can be a lifesaver.  Being able to focus on something positive rather than the negative that you are currently experiencing can make or break you.  Let’s use an example. 

One of the things that makes weight loss so challenging is the dreaded plateau.  There is nothing as frustrating or maddening as a plateau when you feel you are doing everything right.  You have been going to the gym faithfully and eating what you should in the right portion sizes and yet the number on the scale stays the same…kinda makes you want to scream huh?  Soon you find yourself thinking, ‘Why am I doing this?  Why keep going?  I’m not getting any benefit from it…I might as well quit.’ 

How do I know what you’re thinking?  Been there, done that.  I hit a plateau that lasted 18 months.  It wasn’t a fun place to be and yet no matter what I tried, it seemed I couldn’t get past it.  What finally worked you ask? NOT quiting, NOT giving up.  I just kept going to the gym every day and eating right at every meal chanting “I think I can, I think I can”.  ~Okay, reality check~ I wasn’t really walking around chanting “I think I can, I think I can”, BUT I did believe in myself and I told myself I was going to see this through to the end.

When it comes down to it, we all know in our heads that eventually we’ll move past the plateaus of weight loss and continue on our journey to better health.  But, when you’re experiencing it day to day, it can be hard to believe in your heart.  Instead of focusing on the number the scale keeps throwing in your face, I encourage you to think of what your motivations were to begin your journey in the beginning and then focus on them.  Write them down and then put them where you can see them more than once a day. 

Don’t forget that anything worth having is worth working and sacrificing for.  The amount of work and sacrifice involved should be a good indicator of the quality of whatever it is you are trying to obtain.  Losing weight is one of the hardest things I’ve done, but I can tell you from personal experience that it’s worth the work involved!  So the next time you find yourself thinking about giving up, I want you to hear me cheering for you, “I know you can, I know you can”!  -BECAUSE YOU CAN!!!-

 I was doing some research online and came across the chart you see below.  I had been talking with a client of mine about including nuts in her diet just the day before.  She was concerned (as I think most people are) that nuts were too “fattening” to eat at all, let alone on a daily basis.  Quite the contrary.  Let me tell you why: 

Nuts contain low levels of saturated fats and high levels of unsaturated fats.  They are high in fiber, vitamin E, folic acid, copper, magnesium and arginine (an amino acid), each of which play a role in preventing heart disease.  As a result, studies have shown that daily nut consumption lowers blood cholesterol levels.  It ’s a no brainer that lowering your cholesterol levels lowers your risk of heart disease as well.  

Need more reasons to put nuts on your shopping list?  Eating nuts regularly also lowers your risk of stroke, developing type 2 diabetes, advanced macular degeneration, dementia and suffering from gallstones.  In addition, nuts are the best dietary source of manganese which combined with the plant sterols they contain, reduce cholesterol adsorption from food.  Bonus!  

Check out the chart below to see how your favorites stack up: 

Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, January 2003.

This is a great exercise that works the front of your deltoid (shoulder) and creates functional strength.   There is no special equipment involved so anyone can do it.  All you need is a pair of dumbells and an open area (If you don’t have dumbells, you can use soup cans to start out with).  Start with a light weight and work your way up as you gain strength. Often my clients say that this exercise feels “easy” in the beginning.  Don’t let it fool you!  It will get harder the more reps you do.     

1. Start by standing with your feet together, core engaged and shoulders back.  Weights should be in your hands with your palms resting against your thighs.  

2. Raise your arms in front of you to shoulder height, palms facing the ground. 

3. Slowly lower your arms back down to starting position and repeat for a total of 12-15 reps, do 2-3 sets.         

*You should be using a light enough weight that 12-15 reps is manageable for at least 2 sets.  If your muscles are hitting failure before you get to at least twelve reps, your weight is too heavy.