Pilates For Weight Loss

Many of you know that I teach pilates.  Well, I bet you didn't know that pilates can help you lose weight!

Well it can, and here are a few reasons why:

1. Muscle Burns Fat

When you practice pilates you are building lean muscle tissue. Having more muscle increases our metabolism and a higher metabolism = more fat burned!

2. Inhale. Exhale

Proper breathing is a vital part of any pilates program. When you learn to breathe better you get more oxygen into the body. The muscles need O2 to function, the body needs O2 to burn fat...you see where I am going here...

3. Sleep Easy

Practicing pilates regularly will help improve the quality of your sleep. The more rested you are, the more efficiently you can perform daily activities (including exercise). The more efficient you are, the more calories your burn...are you starting to see a pattern?

4. Smile
Pilates improves mood, decreases depression and increases energy levels. The happier you are and the more energy to have, the more energy you have, the more exercises you can do...I think you are getting the picture :)

5. There is no "Magic Bullet"
Pilates will help you in your quest for weight loss, but you have to make many lifestyle changes to get results.  This includes a healthy diet and cardiovascular activity.

Do your do pilates? What are some of your favourite exercises?

Stay Healthy,

Tracy

Halloween Punch

Green Grog

Ingredients

• 2 (12 fluid ounce) cans frozen limeade concentrate
• 2 (12 fluid ounce) cans frozen lemonade concentrate
• 2 (2 litre) bottles diet lemon-lime flavoured carbonated beverage
• 2 quarts lime sorbet

Directions

1. In a large pot, combine limeade, lemonade and lemon-lime soda. Stir in rum (add more to taste if desired.) Mix in the lime sorbet

Clean Up Your Cupboards

"I buy the cookies for the kids" "My spouse really likes chips" Sound familiar? It does to me too! I know you know which foods are healthy and which ones you should avoid but let's face it: you are human and temptation is always calling. Here are some tips to keep the tempting treats fair away and some healthy alternative to satisfy your cravings!



1. Don't Buy It!

If you know you have a weakness for chocolate chip cookies - don't have them in your house. Out of sight out of mind. If you have a sweet tooth, stock up on fruit Put some grapes in the freezer and have them as a snack or have a glass of chocolate milk - a great source of calcium too! Do you love salty chips? Try a baked alternative

2. Get Rid of it

Go through your cupboards and throw out anything that may temp you - chips, crackers, pastries and cakes. I know this may be painful but you waistline will thank you. Have a soft spot for ice cream? Try frozen yogurt instead!

3. Stock Up on Snacks (the healthy ones)

Fill you fridge with fresh vegetables and fruit. Munch on carrot sticks and hummus or make a fruit salad. Make a smoothie (see recipe below) - you will never miss the cookies!

4. Eat Regularly
If you eat mini meals throughout the day you may be less likely to snack on the unhealthy stuff. Try to eat every 3 hours to keep your glucose levels up and your cravings at bay. Make sure that you eat a variety of whole food and a balance of carbohydrates, fat and protein.

5. Drink Up!
Sometimes we mistake hunger for thirst When you feel a snack attach coming on - have a glass of water and wait 20 minutes. If you are still hungry, have that smoothie I mentioned before (yum)

Smoothies and Hummus!

Triple Berry Smoothie

Ingredients

• 1 kiwi, sliced
• 1 banana, peeled and chopped
• 1/2 cup blueberries
• 1 cup strawberries
• 1 cup ice cubes
• 1/2 cup orange juice
• 1 (8 ounce) container peach yogurt

Directions

1. In a blender, blend the kiwi, banana, blueberries, strawberries, ice, orange juice, and yogurt until smooth.

Servings Per Recipe: 4
Amount Per Serving
Calories: 134

• Total Fat: 1.1g
• Cholesterol: 4mg
• Sodium: 42mg
• Total Carbs: 29.5g
• Dietary Fiber: 2.8g
• Protein: 3.6g

Hummus

Ingredients

• 2 tablespoons tahini
• 1 1/2 cups dried garbonzo beans
  
• 1 teaspoon sea salt
• 2 lemons, juiced
• 4 cloves garlic, crushed or to taste
• 1 cup filtered or spring water
• 1 pinch paprika

Directions

1. Soak the beans for 24 hours. Drain, and let sit for 2 to 3 days, until the bean's sprouts are about 1/2 inch long. Rinse the beans once or twice a day.
2. Bring a large pot of water to a boil. Remove from heat, and let stand for 1 minute. Place the sprouted beans in the hot water, and let sit for 1 minute. Drain. If you do not do this step, the hummus will be awful.
3. Place the sprouted beans into the container of a large food processor. Add the tahini, sea salt, lemon juice, and garlic. Process until smooth, adding water if necessary. It will take 3 to 5 minutes to blend. Let sit in the food processor for 5 minutes to allow the beans to absorb as much of the water as possible. If too thick, add more water, and blend again. Taste and adjust seasonings if needed. Spoon into a serving dish, and garnish with paprika.

Servings Per Recipe: 20
Amount Per Serving
Calories: 67

• Total Fat: 1.8g
• Cholesterol: 0mg
• Sodium: 121mg
• Total Carbs: 10.8g
• Dietary Fiber: 3.3g
• Protein: 3.3g

Recipes from www.allrecipes.com

5 Tips For Staying Motivated

Finding excuses NOT to exercise? Having a hard time dragging yourself to the treadmill? You are not alone! I am going to give you 10 simple tips to help you stay motivated and stick to your exercise program (Don't worry, it is painless and easy to do). Here are 5 tips guaranteed to keep you motivated to move, groove and get fit everyday!

1. Write It Down

Make a note of your weekly fitness activities in your daily planner. When it is part of your schedule, you are more likely to do it.

2. Find A Friend(s)

Working out with a partner (or group) is a great way to stay motivated. When you know that someone else is relying on you to workout with, you are going to do it as you don't want to let them down. There is also great energy and positivity when you are with friends.

3. Visualize the Outcome

On those days that you feel too tired or stressed to exercise, remember how great you felt after you last exercise session and how wonderful it would be to have the feeling again (especially when you are tired and stressed).


4. Set Goals
If you do not have a fitness goals, you may find that there is not motivation to move! Even if you goals are small, once you know what they are, you will be motivated to achieve them!


5. Reward Yourself
Tell yourself whenever you reach a goal (no matter how big or small) you will reward yourself (a long bath, shopping spree) You will feel great and ready to tackle you next challenge.

5. Pay It Forward
Encourage someone else become active, maybe even mentor them. You will feel great and be very motivated to keep it up.

Weight Loss Fads

This week, I am going to talk about a few weight loss "secrets" that I am sure many of you are familiar with. Do they work? Are they safe? Read on and find out!

P.S I am in the Oct/Nov issue of Healthy Directions Magazine.
www.healthydirections.ca. For those in the Niagara/Hamilton Area, you can pick up a FREE copy at Fortinos or Goodness Me!

Tracy


You have heard them all but which ones are worth a try and which ones deserve to die? I have picked 3 of the most common ones to find out.
Read on my Friends!

1. Green Tea

Green Tea has been proven to fight heart disease, cancer, and other diseases with its powerful antioxidants but can it help you lose wieght. The substances found in green tea known as catechins may trigger weight loss by stimulating the body to burn calories and decreasing body fat.

The Verdict: Outlook is positive and reasearch is starting to support this claim. Give it a try! General recommendations are to drink up to 4 cups a day.

2. Apple Cider Vinegar

Apple Cider Vinegar has been used for hundreds of years as a health tonic. Many claim that is can cure migraines, diabetes and chronic fatigue. Proponents speculate that the pectin found in the cider reacts in the stomach to suppress appetite.

The Verdict: Not enough research has been done to support this claim. Do you want to try it anyway? Believers suggest about a tablespoon before you eat your meal.

3. Fat Burners

Fat burners are basically pills which contain certain"natural" ingredients such as Ephedra, HCA, Chitosan and Pyruvate, all of which claim to either increase energy, stimulate your metabolism and/or suppress your appetite.

The Verdict: The jury is still out. All of these supplements need further study. There is no regulation on supplements, so you never know if you are actually getting natural products. No one knows what the long term effects are or how they react with other medication - Don't risk it!

Disclaimer: Please consult your physician before changing your diet or beginning any exercise program. This is not a substitute for a doctors advice.