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| Fitness Buzz: April 9, 2008 | |||||
Swing into Spring  I don't know about you, but I'm loving daylight savings time. It's finally spring, the warmer weather and longer days inspire me to shake off my wintry habits, do a little spring cleaning, and get ready for shorts and swimsuit season. I'm having a blast participating in a promotion for Kellogg's Special K cereal that helps you get "two-piece ready in two weeks." (Yes, as in "bikini-ready.") Sound too ambitious? You'd be surprised to learn what you can accomplish in two weeks. You can jumpstart your body—and mind—in ways you never thought possible before. And a campaign like this can be very motivating. With the right combination of food and exercise you can trim down and tone up quickly...and really swing into spring! It can also be the perfect launching-pad for you if you haven't exercised lately or want to lose a significant amount of weight. Either way, you'll shed some unwanted pounds as a burst of energy fuels you up for the season.  |
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If you're looking for long-term success, you first have to stabilize your blood sugar and break any unhealthy patterns. The secret is to include protein and fiber at every meal; think of it as a "Spring Cleaning" formula for your body. Start by increasing your fiber intake with vitamin-rich fruits and vegetables as well as whole grains, while choosing clean sources of protein. Instead of agonizing over "low-carb" or "low-fat" foods, make sure each meal contains healthy amounts of fiber and protein. I love to start the day with a veggie omelet or a bowl of hot oatmeal with a scoop of protein powder and fruit mixed in. Or I'll blend up one of my signature shakes with fresh berries, soy milk, a dollop of flax seed oil, and my protein powder. That simple choice, made first thing in the morning, sets the tone for the entire day. In fact, having a steady intake of protein and fiber throughout the day will improve recovery from workouts, stabilize blood sugar, help avoid cravings, build lean muscle tissue, and increase your feelings of fullness and satiety, making you fell less hungry between meals.
Did You Know? The more fiber you eat, the fewer calories you absorb. We need to get at least 25 grams of fiber a day. Some studies suggest that consuming an extra 14 grams of fiber per day may cause the body to absorb 10 percent fewer calories. Getting fiber and quality protein at the same time isn't so difficult now that companies like Kellogg's have started to create products with plenty of these two ingredients. Try their Special K Protein Plus Cereal for a healthy dose of both fiber (5 grams) and protein (10 grams)!
On the exercise front: You've heard me preach about the benefits and necessity of strength training – and that remains the same – but now it's time to amp up your cardio routine. As the weather improves, take advantage and get outside for a heart-pumping, calorie-blasting track workout. Or if you're staying indoors, try my Cardio Fatburner DVD - you can do the 20-minute segments separately if you're crunched for time, or combine them for 40-minutes of sizzling spring workout!
In & Out: 5 Tips To De-Clutter Your Diet
De-cluttering your diet is easier than you might expect. You can make a real difference by simply swapping out the following 5 things in your kitchen. Just 5! And by the time you're finished, you might just feel energized enough to start cleaning out other clutter—like closets and maybe one corner in your jam-packed garage. OUT: 1. Processed deli meats 2. Packaged and processed snacks, crackers, chips, cookies (ditch those Girl Scouts by now) 3. Sugary beverages and soda 4. Butter and margarine 5. Enriched flours, rices, breads, and pastas (look for the word "enriched" in the ingredients) IN: 1. Lean cuts of fresh turkey, chicken, and sirloin 2. Fresh, colorful whole fruits and vegetables 3. Water (still or sparkling) and all-natural juices (try antioxidant-rich cranberry or pomegranate) 4. Olive and canola oils; cooking sprays 5. Whole grain varieties (look for a high fiber content) Make Way For: getting at those proteins and veggies. Make them as accessible as possible in your refrigerator. Store proteins closer to the front, and keep your veggie crisper fresh and full. Try keeping hard-boiled eggs, low-fat yogurt, and slices of bell peppers and carrots or celery front and center for when you're on the go and need a quick fix. Kick Out: anything with the words "partially hydrogenated" or "corn syrup" in the ingredients. Get rid of old, expired vitamins and get yourself some fresh ones. For additional vitamin C, go for a supplement like Ultra Gram C. Vitamin C is a noted antioxidant and participant in the body's fat blasting capacity. Get Creative: I'm a huge cereal fan, and it's amazing how versatile cereal can be for getting a good dose of nutrients in the morning. You can power up with a whole grain cereal (like Special K, of course!) and low-fat or soy milk; sprinkle some raw walnuts on top for more protein, fiber, and some omega-3s; or better yet, try a sprinkle of cereal and nuts over low-fat cottage cheese. If you need support to help you swing into spring, visit me at SpecialK.com and join our Special K Challenge. Summer will be here before you know it...so let's get cleaning! Remember: The key to successful spring cleaning is to make real changes without going to extremes. Just like you wouldn't attack the entire garage at once when cleaning your house, don't try to bite off more than you can chew...unless, of course, it's loaded with fiber and protein!  Share your comments or questions with us, contact info@kathysmith.com |
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