LookGirl gets fit

Staying hydrated in the 21st century (though I'm a bit behind the times...)

2008-08-07T08:30:00.000-07:00

THE NEW SIPPY BOTTLE FOR ADULTS: Clearly I am not on top of everything right now. I saw the all-popular aluminum Sigg bottles recently and had to actually go and Google them. Well, they've been around for well over a year now, but I am writing about them here because there are so many advantages to using these totally fun bottles:

They are totally adorable and there is a design fit for everyone — even some crazy ones with sport figures as the lid...
They’re great for the environment — no more plastic bottles filling up landfills.
They’re amazingly lightweight — which is great if you tote around a water bottle in your purse like me.
They don’t alter the taste of the water — at all. I hate the taste of plasticy water you get after you're H2Os been in a plastic bottle too long. Since Sigg is made out of aluminum, you never have that problem.
There are a variety of lids to choose from (i.e. screw top or active).

Pick the waist-trimming ice cream sandwich

2008-08-06T11:50:00.000-07:00

Who says dieters have to give up chocolate cookies and ice cream — or even ice cream sandwiched between two chocolate cookies? In these dog days of summer, you don't need to break you diet in order to have a refreshing dessert. Time for another showdown:

SKINNY COW LOW FAT ICE CREAM SANDWICH
VS. SOY DREAM LIL' DREAMERS ICE CREAM SANDWICH
The Skinny Cow makes low-fat versions of your favorite ice cream treats, including several flavors of sandwiches. Soy Dream, which makes all sorts of frozen desserts, is dairy-free and contains the goodness of soy protein. But which of these frozen treats will satisfy your sweet tooth for fewer calories? WINNER: Soy Dream wins the calorie battle. Each sandwich contains a low 100 calories and only 4 grams of fat — and even an ice cream connoisseur probably couldn't tell the difference between this soy version and those made with milk. Skinny Cow's sandwich is only slightly higher in calories (140), but it also contains less fat (1.5 grams), and a surprising find: 3 grams of fiber. Whether you're watching your calories or want to consume less fat while boosting your fiber intake, the choice is yours. Both of these make healthy choices for different reasons.

Source: SparkPeople

Stopping noshing

2008-04-15T12:11:00.000-07:00

I know all the examples I just gave you of simple switches are common knowledge and most of them are up to preference — some people just don't like ground turkey or they just want mayonnaise on their sandwiches from time to time. As sad as this is, the easiest switch for me, and one I think anyone can do: to start chewing sugarfree gum in the afternoons and evenings. Those are the times when I am either at my lull at work or bumming around the house, and I want something to nosh on. It's all those little snack, whether they're healthy or not, that keep adding up. I found that chewing gum and having water accessible keeps my mouth busy and my taste buds satisfied until the next mealtime rolls around. Be warned however, I read yesterday in The Examiner that new studies have found that excess sorbitol intake — aka the sugar in sugarfree — can lead to excess weight loss (in a bad way) and even diarrhea. Lovely.

Simple switches

2008-04-15T11:52:00.001-07:00

There is something I learned over the years and I have always tried to incorporate into my life. It's that the simplest switches can make the world of difference. This thought came into my mind today after realizing that in order to loose weight, I am not only going to need to exercise more, but I need to also make some changes in my diet (for those of you who didn't know, I am also Look Girl in the Kitchen and I love to cook and eat!). One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier, and some that I am going to try to stick to:

Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat. Try a dijon or deli style for even more punch.
Select whole wheat bread over white bread. But be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
Start using lean ground beef or turkey breast, pork tenderloin or fish instead of high-fat cuts of meat.
Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.

Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.

Exercise of the week

2008-04-15T11:35:00.000-07:00

Being the total couch potato I've been lately — and I doubt I'm the only one out there! — I thought it was a good idea to incorporate this into the exercise of the week. Stretching is just as important as exercise, especially as you get older. You see kids watching TV in this pose all the time, and while any kid is probably way more flexible than your average adult, this lower back stretch done on your couch can be a great way to relieve back tension with a bit of cushioning. Plus, there is no need to buy expensive equipment when your furniture is there for you.

COUCH BENDS

» Starting Position: Sit on a couch or comfy chair backwards. Try to scoot your butt as close as you can to the back. You can bring your knees so they are cross-legged, or you can rest your knees on the back of the chair or couch.

» Action: Now place your back on the part you usually sit on and let your head hang down. If it feels comfortable, you can lift your arms overhead and place them on the ground to support more of your weight and give you a deeper stretch. You can also place your head flat on the ground, as shown in the picture.

» Special Instructions: Stay here for as long as you want — five breaths or five minutes — and then slowly lift your torso. Turn your body around so you're sitting normally, and fold your chest over your thighs to release your back and give the blood that collected in your head a chance to slowly return back to the rest of your body (if you stand up too soon, you'll get a major headache).

» Muscles Worked: Back

A new beginning, again

2008-04-15T09:45:00.001-07:00

So, after being totally lazy the past couple months (you haven't seen me on here much, either), I stepped on the scale to see that my skimpy two workouts a week have yielded me an extra five pounds! So, I am going to heed my own advice, and start up again with SparkPeople. I started keeping track of my foods yesterday and walked the two miles to work this morning. Hopefully the spring weather will make all the difference, and this new burst will lead me to a lot more postings. See you back here soon, I promise!

Exercise of the week

2008-03-26T07:51:00.000-07:00

AIRPLANE POSE
Core; 2 sets of 20 on each side

» Starting Position: Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.

» Action: Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides.

» Special Instructions: Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

» Muscles Worked: Back, Glutes, Hamstrings

Sustainably stylish spring sale

2008-03-26T07:41:00.001-07:00

SALE ALERT: Get 25 percent off of your entire purchase at my favorite activewear store, Lucy, with the code 0308style. The company is trying to promotes their new sustainably stylish collection, made of fabrics like soy and bamboo (so soft!), so why not take advantage and stock up on lightweight spring wares?

CVS risk

2008-03-25T11:14:00.000-07:00

Reading The Washington Post today, I learned that I am one of the many American's who don't properly care for my eyes at work, or at home, or at the gym, the cafe, the train, or, well, everywhere, now that I spend what seems like all of my time staring at screens:

If you're reading this message, you are one of the growing number of Americans who may be at risk for CVS. That's Computer Vision Syndrome and it's becoming more frequent, according to the American Optometric Association, which says that prolonged use of electronic devices such as computers and PDAs can leave users with problems like dry eye, eye strain, neck and/or backache, light sensitivity and fatigue.

According to the AOA, 78 percent of Americans do not have their monitors set below eye level, the correct height for computer usage; 73 percent of Americans do not take breaks as often as they should (at least every 20 minutes); and one out of 10 never take a break. Specially designed glasses exist to help reduce glare from screens, the AOA says, but only 11 percent of Americans use them.

Score an Ace

2008-03-19T11:52:00.000-07:00

Spring is in the air and that means tennis balls will soon be flying. To get my swing ready, I scoured some of my favorite sites to look for some fun gear and apparel for on and off the courts. (Just don't ever let me see you wearing this!)

Fila Sunshine Scoop-Neck Tank ($35) — Available in really chic aqua and white, as well, this, well, little ray of sunshine features subtle rouching details and a built-in mesh shelf bra.

KSwiss Spring Layered Racer Tank ($39.99) — Again with the rouching I love, this faux-layered tank (available in three colors) is lightweight and can easily take you from the courts to off.

KSwiss Spring Racerback Dress ($69.99) — It's like Venus rising, well, more like Serena, but I was trying to make a joke. This funky asymmetrical design is adorable for an on-court date (with a man, not an offense), let's just hope the built-in bra is supportive!

Nike Spring Novelty Border Skort ($55) — It's cute, do I really need to say anything more?

Lucy Zebra-Print Racket Bag — Fabulous! I always love Lucy, and it's usually the only place I ever buy workout clothing. And even though I don't really play tennis much (I'm terrible!), I might just have to get this. I see a match between Look Girl fashion and me coming on (she's amazing on the court)!

Lauren by Ralph Lauren Stretch-Poplin Pleated Skort ($59) — A simple classic with a bit of a modern, feminine twist: the pleats just on the one side. Very Hamptons.

Adidas Competition 4 Tank ($37.99) — Worn by all sorts of tennis pros, this two-tone tank is cute, has dart slimming and it amazingly light-weight and breathable.

Ellesse Bisegna Skort ($44.99) — Simple and fun, this timeless look adds a bit of flair to a tennis basic — plus the built-in compression shorts have ball pockets so you can look like a lumpy pro!

Fila Spring Heritage Dress ($53.99) — I like the wrap style around the bustline and the slimming black panel, but it is the sturdy built-in bra and breathable mesh material that make this a winner.

"Fruit"-filled snacking

2008-03-05T14:02:00.001-08:00

Another food showdown for you, which is especially good right now when I've been talking about snacking! So, which "fruit" snack food is healthier?

BANANA CHIPS VS. CHOCOLATE-COVERED RAISINS
People will add all kinds of things to fruits and veggies to disguise their natural flavors and make them more appealing. Banana chips look healthy and aren't super sweet — basically dried fruit, right? What about chocolate-covered raisins? Raisins are nutritious and chocolate can be healthy in moderation, but how are they together? THE LOW-FAT WINNER: Believe it or not, chocolate-covered raisins are the lesser evil here. Despite the sugar and the chocolate coating, 1.5 ounces of these sweeties contain just over 6 grams of fat and 3.75 grams of saturated fat — that's still 18 percent of you daily value though. For 150 calories, this can be a reasonable treat that won't ruin your diet. But banana chips are much, much worse. Cooked in high-fat oil and loaded with sugar, a small 1.5-ounce serving of these crunchy fruits contains 14.5 grams of fat, over 12 grams of saturated fat (62 percent of your daily value), and 220 calories. Don't fool yourself when it comes to yogurt-covered raisins though. Although yogurt may sound healthier than chocolate, these still pack more fat (8.5 grams) and calories (200) than the chocolate version.

Satiety is the key

2008-03-05T08:48:00.000-08:00

The last post about fulfilling your cravings got me thinking about how much snacking I've been doing recently. For some reason my meals just aren't satisfying me enough to make it to the next meal; it's not giving me satiety, so I learned. So after some researching, here are some great tips in how to stay full longer (though several I knew already, I did learn a bit!), mainly from SparkPeople articles:

• H2O Goes in the Food — Just drinking a glass of water along with the meal does not provide the same degree of satiety. Research has shown that to reduce hunger and boost fullness, the water has to be in the food. If the food you eat contains the water, it will stay in the stomach longer while the food is being digested. The following are all water-rich food choices with about 90% bound water.

EAT MORE broth-based soups like chicken broth and vegetable broth.
EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with fat-free dressing.
EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
TIP: Start your meal with a bowl of broth-based soup or low-calorie leafy green salad to fill up on fewer calories. Turn to non-starchy vegetables when you get the munchies.

• Fill Up on Fiber — Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices.

EAT MORE whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day.
TIP: Avoid refined carbohydrates (think whites). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours.

• Lean on Protein — Studies suggest that protein appears to help prolong satiety more than carbohydrates or fat can. Meeting your protein needs is important, but eating more protein than your body needs will not boost your metabolism (ahem, body builders).

EAT MORE lean protein from meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
TIP: Prepare your meat using low-fat cooking methods like grilling and baking.

• Fit in the Fat and Go Nuts — Cutting fat intake reduces the calorie density of a food. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy. Nuts are a great fat because of their protein and fiber content. A small handful of these nutritious nuggets will often hold you over until your next meal. Of course, portion control is important because nuts and seeds are high density foods.

EAT ENOUGH fat to meet the fat recommendations in your diet. This will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later.
CHOOSE nuts like peanuts, almonds, walnuts, cashews and skip the macadamia. Even seeds — like pumpkin and sunflower — make good choices.
TIP: Keep your portions in check! One serving of nuts or seeds is about the size of a golf ball. Also, eliminate fat where you don’t need it, opting for reduced fat foods instead of full fat versions and limit saturated and trans fats. We understand that Fat Free is usually not very tasty.

• Drink Up! — Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free. For some people, drinking water throughout the day also keeps their hands busy so that they’re less likely to eat out of habit or boredom.

DRINK MORE water throughout the day, aiming for about 8-10 cups total. Some calorie-free beverages can make good choices, but look at the labels first.
TIP: Most people don’t pay attention to the number of calories they drink, and that can hurt your weight loss efforts. Limit your intake of caloric beverages to less than 200 calories each day.

• As Tim Gunn Says, Make It Work — It's important to spread these satisfying foods throughout the day into designated meals and snacks. Even better, slow down and savor every bite. Research has shown that it can take 20 minutes for your stomach to signal your brain that you have reached satiety. So take your time and enjoy every delicious bite along the way.

No need to deprive yourself

2008-03-05T08:34:00.000-08:00

Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely — you just have to make a few changes. Treat yourself to a mini chocolate chip cookie instead of a full-sized one, for example (or just one instead of three!). By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. TIP: If you are craving something and trying to get your mind off of it by eating a healthier option, you're probably going to still have that initial craving and will end up eating both items, so you should just listen to your body from the beginning. And if you're going to bake, Splenda is an amazing sugar and brown sugar alternative.

Exercise of the week

2008-02-26T13:11:00.000-08:00

DUMBBELL WRIST CURLS
Upper body; 2-3 sets of 20 on each side

» Starting Position: Sit with forearms resting on your thighs or a bench. Take an underhand grip on one dumbbell, passively extending your wrists downward. Place the other hand on top of your wrist (not pictured) to hold the arm in place

» Action:
EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand.
INHALE: Slowly lower to the starting position to complete one rep. Finish all reps on this side and switch hands.

» Special Instructions: Can also be done with both wrists simultaneously.

» Muscles Worked: Forearms

Yea and nay additions to workout wardrobe

2008-02-22T12:31:00.000-08:00

While surfing the Web for the hiking feature, I came across one of my favorite new wares and, moments later, something that utterly confused me:

• YEA: This to die for casual workout/lounging top will be part of my spring wardrobe.

Nike Everywear Fleece Sleeveless Pull-Over ($45)

• NAY: What exactly is a running skort? Why would you want to run in a look-alike skirt? Wouldn't it ride up? There's just so many questions. My theory is that it's just a mislabeled tennis skirt.

C9 by Champion Running Skort ($19.99) available in many colors

The fashionable hiker

2008-02-22T10:14:00.000-08:00

It's getting to be the perfect time of year to go for long walks through the woods. Hiking is one of my favorite things to do: it can relaxing, a time for self-reflection, a great way to see beautiful scenery and most importantly, wonderful exercise. And, of course, since we're LookGirl, we need to look good doing it. Try some of these new chic and sporty wares (I went for a single color scheme, but all the choices are available in several other hues):

Lucy Wildflower Hoodie ($64)

Patagonia Active Sport 24-7 Bra ($39-$45)

Patagonia Primrose Top ($55)

C9 by Champion Running Knee Tights ($21.99)

Patagonia Sugar & Spice Mary Jane-like shoe ($120)

Lucy Travel Ready Vest ($78)

The North Face Catch a Fire Tee ($25)

Nike Vintage Mesh Jacket & Bermuda Short ($75 & $40)

Nike Women's Long Sleeve Reflective Base Layer Top ($40)

Exercise of the week

2008-02-19T11:49:00.000-08:00

DOLPHIN POSE
Core; 2-3 sets of 20+

» Starting Position: Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight. Tip head between arms to look at feet.

» Action: Looking up, press body forward until chin is above hands. Return to start to complete one rep.

» Muscles Worked: Abs, Shoulders, Upper back

An apple a day - or three

2008-02-19T11:40:00.000-08:00

If you simply don't like broccoli, then vowing to eat it more often is quite unrealistic. Your goal really should be increasing the number of vegetables you eat each day, and it's as easy as finding a few different ones that you can painlessly work into your diet. To get the most nutrients for your bite, select veggies in a variety of colors: dark green, red, orange etc. SparkPeople gives some great examples, such as adding some shredded carrots to your muffin batter or top your pizza with fresh tomatoes. Or, if you know you need to eat more fruit, start by adding some sliced bananas or blueberries to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack, too. The odd thing is, as you get used to these new substitutions and additions, you'll find that your preferences actually change — when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!

A wintery mix

2008-02-14T07:56:00.000-08:00

Have you been finding it hard to get outside to run on these chilly days of late? Those first few minutes warming up can be brutal before your blood really gets pumping — that tingly feeling in your limbs just doesn't seem to go away. Well, next time, briefly try starting your workout indoors before you head outside. Jog in place or do some jumping jacks or lunges to get your heart rate up, your blood circulating and oxygen to your muscles. Then take it outside. It also helps if you cover your neck and head where you loose most of your body heat. (Just avoid silly contraptions like this.)

Also remember that even if the sun isn't out in full strength, you still need to remember to take care of your skin. The white snow — and high altitudes if you're in the mountains — increases the risk of sun burns and, ultimately, skin cancer, according to the Skin Cancer Foundation. Did you know that snow reflects about 80 percent of the UV light from the sun, meaning that you get his by the same rays twice? Always wear a moisturizer with at least 15 SPF sunscreen and a lip balm with the same. Also, if you wear sunglasses, find a pair with UV-blocking lenses. It's important to keep your body protected on the outside while you exercise the inside.

Keeping yourself in check

2008-02-14T07:43:00.000-08:00

Before you start making any drastic changes to your diet, take some time to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small for about a week or two. Keeping a food journal will really open your eyes — for example, realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white — or just maybe, you're doing everything right and you just need to change up your exercise routine. You'll figure it out once it's right there in front of you!

Exercise of the week

2008-02-11T15:29:00.000-08:00

BOXER
Upper body; 2-3 sets of 20+
(do it 'til it burns, then do 5 more!)

» Starting Position: Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.

» Action
EXHALE: Extend left arm forward (palm down), right arm back (palm up).
INHALE: Hug arms in.
Repeat, switching arms.

» Special Instructions: Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground.

» Muscles Worked: Upper back, shoulders

No-germ gym

2008-02-11T14:40:00.000-08:00

Did anyone read the article in The New York Daily News today about bacteria crawling around gym mats and water fountains. Gross! It would make anyone want to stay at home and turn on FitTV. Well, there is another solution as to not become an anti-social hermit. These workout mats are made from 5/8-inch thick closed-cell Anti-Microbial Durafoam that prevents bacterial growth and odor, and does not wear off over time and use. It has moisture resistant skin that is easy to wipe clean and nonskid ridges prevent slipping. Plus, a removeable strap makes carrying it to and from the gym easy. Just remember to wipe it down before you bring it into your nice, serene and non-contaminated house.

Slow and steady does win the race

2008-02-11T14:21:00.000-08:00

Now that we're into February and most people have already forgotten their New Year's resolutions, let's think of some ways to make loosing weight and being healthier and more fit into out lifestyles. Studies have shown — and so have most American's waistlines — that fad diets don't work: People may stick to them for a week or even a few months, but as soon as they cheat just one time, they are on a downward spiral to upward poundage. REMEMBER: Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon — it takes about a month for any new action to become habit. More tips to come, so keep your eyes open.

Clearance means good deals

2008-02-08T16:41:00.000-08:00

Spring cleaning is my favorite (see the LookGirl beautifies posting on this!), it means all the stores are having massive winter sales. With no exception, REI is practically giving things away, including great camping gear to use come spring, as well as beach chairs and doggie goodies. Whoops, almost forgot to mention clothing and shoes!

Exercise of the week

2008-02-05T09:55:00.000-08:00

DUMBBELL SQUATS
Lower body; 2-3 sets of 15

» Starting Position: Stand with feet about shoulder-width apart, grasping a fairly light (approx. 5 lbs. or what is comfortable for you) dumbbell in each hand, arms hanging down at sides, palms facing in. Look straight ahead, contract abs.

» Action (click photo to see demo)
INHALE: Arch back slightly, squat down as if sitting back into a chair until thighs are parallel to the floor.
EXHALE: Straighten legs to the starting position.

» Special Instructions: Make sure knees to not pass the line of the toes — stick your butt out! You can also hold the dumbbells resting on your shoulders or lift arms straight up in front of you while going down into squat.

» Muscles Worked: Quads, Glutes, Hamstrings

Do the Cat-Cow

2008-01-31T08:22:00.000-08:00

Do you experience back pain in the morning? If so it's most likely because your back is stiffer and more vulnerable first thing in the morning because of increased fluid and increased pressure in the discs. Get things moving by starting off with a light and relaxing yoga-inspired stretch you can even do in bed, called the Cat-Cow. Here's how you do it:

Start on all fours, bringing the wrists underneath the shoulders and the knees underneath the hips. Think of the spine as a straight line — try visualizing the line extending forward through the crown of the head and backwards through the tail bone.
On an inhale curl the toes under, drop the belly and gaze up toward the ceiling forming a downward arch. Let the movement in the spine start from the tailbone, so that that neck is the last part to move.
On the next exhale release the tops of the feet to the floor, round the spine, drop the head and take the gaze to the navel forming the opposite arch.
Repeat the Cat-Cow Stretch on each inhale and exhale, matching the movement to your own slow, deep breath. Continue for 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.

Touch-down Sunday

2008-01-29T08:26:00.000-08:00

Not as excited as the general masses about Super Bowl Sunday — the game or the lame commercials of late? Why not skip all the hoopla — and all the compound calories in nachos, wings and beer — and head over to your local yoga studio for World Yoga Day. Not only do you remain stress free (unlike most Americans championing their favorite team), practitioners are raising awareness and funds in honor of Amnesty International's campaign for human rights in China.

Remain nuts!

2008-01-28T09:43:00.000-08:00

SparkPeople, which I mentioned here, e-mails me daily with smart vs. not-so-smart food choices. The one I got today was a great eye opener as I cook with both — almonds vs. walnuts — and much of the time it is easy to swap one out for the other in recipes (if you're trying to be a little more health conscience, that is).

ALMONDS VS. WALNUTS
Nuts have gotten a bad rap as a high calorie, indulgent food that we should decline whenever tempted. True, nuts get more than half of their calories from fat. But the fat in nuts is healthy for you, your heart, and your waistline. But how do different types of nuts compare to each other? Almonds are a healthy source of calcium, and make a great snack alone or in your favorite salad. Walnuts are an excellent source of magnesium and vitamin B6. If you want to get the health benefits of nuts without adding excessive calories to your diet, which of these two should you choose? THE LOW-FAT WINNER: Almonds contain about 182 calories and 19 grams of fat per 1/3-cup, making them a good option when trying to add nuts to your diet. At 261 calories and 26 grams of fat, the same serving of walnuts is a little harder to handle. Of course, moderation is important. About 1 to 1-1/2 ounces of nuts are recommended per day to fall into the healthy category. This is approximately one handful. If you eat much beyond that, you're eating a lot of calories!

Post trial period

2008-01-26T11:08:00.000-08:00

So, the 30-day free trial for that calorie counting/personalized training/meal planning Web site that was your New Year's resolution is over and you can't face the idea of forking over $149.99 plus an additional $39.95 a month? You should have skipped all that in the first place and headed over to SparkPeople, a completely free site that offers all of those benefits and so much more. From SparkTeams, which give goals and motivation, to thousands of articles, exercise demonstrations and healthy recipes, SparkPeople is the go-to site to help you trim a few pounds (or maybe more!) So try it — it's free!

We always liked Ginger better

2008-01-26T10:41:00.000-08:00

Of course we all know that one of the best things you can do for your looks is to stay hydrated by drinking plenty of water. Sometimes it's hard to get down the eight glass a day recommendation, and very easy to reach for a less healthy and sugar-filled alternative.

» Try this recipe to spice up your every day water:
Place one and a half cups of ginger root, sliced but unpeeled, into a pot filled with one and a half cups of water. Add one and a half cups of sugar. Simmer about 20 minutes until the mixture has thickened into a syrup. Add the juice of one lemon and let cool. Mix two tablespoons of ginger mixture into plain or flavored club soda. Let the hydration begin.

Fit to a tea

2008-01-26T10:30:00.001-08:00

Beauty starts from the inside out, so the Republic of Tea's line of Be Well Red Teas help you achieve everything from a healthy glow to a good night's sleep to reduced PMS/bloating. Try the Get Gorgeous tea, which promotes clear skin with antioxidants derived from its blend of chamomile and hibiscus, among other flavors. Cheers to a clearer complexion.

Exercise of the week

2008-01-26T10:15:00.000-08:00

REVERSE CRUNCH
Core; work up to 2 sets of 25

» Starting Position: Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

» Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.
INHALE: Slowly lower legs back to starting position.

» Special Instructions: Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

» Muscles Worked: Lower abs

Downward dogging at night

2008-01-26T08:53:00.000-08:00

The perfect way to wind down at the end of the day and relieve all the pressures of life is to take some time just for you. A great way to do this is to get into a routine of practicing some yoga before bed — even if it is just five minutes. This will free your mind, relax your body, and thus help you sleep better.

Try this modified camel pose to stretch out, and enjoy the view: Come to your knees and flex your feet so your toes are bent under. Gently lean back and clasp your right ankle with your right hand, opening your chest. Let your left arm reach toward the sky, and look up toward the ceiling, keeping your neck as relaxed as possible. Switch and try the same move on the other side. Remember to breathe!

Pomegranates please

2008-01-26T07:05:00.000-08:00

This yummy treat has been popping up in just about everything for the past year or so. Stores are carrying the fruit in bulk, so take advantage of its availability and take one home. The seeds of the pomegranate are what you eat, and you can get them easiest by cutting one in half and knocking the back hard so the seeds fall out and into a dish. Pomegranate is best as an accessory, like in a salad, or sprinkled over the top of hummus. To enjoy the flavor year-round, try pomegranate balsamic vinegar and prepare to be smitten. Plus, as an added bonus, researchers say pomegranates may have even more antioxidant power than cranberry juice or green tea.