Exercise: 10 Ways to Stay Motivated

If you're like me, then you've likely made a New Year's resolution to get back in shape. I joined a gym yesterday and plan on starting a serious routine in 2009. I am so cliché. Those are my plans, but getting motivated to actually exercise is a whole other story. That's why I came up with these 10 tips for getting and staying motivated, as a reminder for myself and to share with you. Read more...

1. Make it a Routine: The nature of a routine is that after a while it becomes mechanical, or just something you do, which eliminates the need for daily internal pep talks. Maybe that's what Nike meant when they said, "Just Do It."

2. Set Goals: For runners training for a marathon, a regular exercise routine is essential to success, and is therefore motivating. This can be true for more moderate goals, such as running a mile or increasing the amount of weight you're lifting from five to eight pounds.

3. Reward Yourself: You are your own teacher, so give yourself a gold star for a job well done (or a well-deserved pedicure?).

4. Make it Fun: Exercise doesn't have to be boring. Spice up your treadmill experience by making a playlist of your favorite music, or by downloading a personal training session from a site like nextfitness.com. Or forget the gym and turn up the music and let loose in your own living room.

5. Switch It Up: A sure way to lose motivation is to do the same exact thing everyday. Keep it interesting - take a belly dancing class, a martial arts course or just take a nice long walk to a new area of town.

6. Keep Going: Push through those off weeks when nothing seems to be going your way. Go easy on yourself, but don't give up entirely, even if that means taking a 15-minute walk or going to the gym and sitting in the sauna for 20 minutes; just stay in the game.

7. Be Positive: Focus on feeling good and the high that comes from an intense, sweaty workout. Don't concentrate on how much it hurts, how tired you are or how much you would rather be lying on the beach with a frozen drink.

8. Visualize Success: Take a few minutes before your workout and see yourself enjoying the exercise; visualize it coming naturally and easily to you. Top Olympic athletes practice this technique regularly with great success.

9. Feed Your Soul: Exercise not only your body, but also your mind. Yoga is a great way to engage both - it can stabilize your mood, and even improve your endurance. Or get outside and take a walk, touch the leaves and breath in the fresh air.

10. Know the Benefits: Remember that exercise gives you energy; it strengthens your bones, muscles and joints; it lowers risk of heart disease, colon cancer and type 2 diabetes, and helps control blood pressure, prevent weight gain and fend off depression and anxiety. In short, exercise makes you feel good and on the inside and out. Remembering that should make it easy to stay motivated.

Good luck and feel free to share your ideas for getting and staying fit!

5 Tips for Fighting a Cold Naturally

So I've got a nasty cold: sore throat, headache, stuffy nose - the works. It's no surprise after running around for the holidays, overeating and getting very little sleep. Sometimes you have to get quiet and listen to what your body is telling you. Right now mine is saying: "You've been going, going, going and it's time to slow down and pay attention to your health." So, I've been taking some steps to fend off my symptoms by New Year's. Here are my 5 Tips for Fighting a Cold Naturally...
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1. Get lots of rest.If you continue along with your daily routine without slowing down, your cold is likely to drag on. So, be kind to yourself and take a sick day, or at least a nap.

2. Drink ginger tea: Peel and slice some fresh ginger (which contains antiviral compounds), put it in a mug of boiling water, cover and let it steep for about 10 minutes. Add some honey for a throat-soothing bonus.

3. Eat raw chopped garlic. Your breath might stink, but if you can stomach it, the allicin in garlic is known to have effective antibacterial qualities. I prefer to juice it alongside oranges and carrots.

4. Get more vitamin C: The jury is out on whether this can really help, but for me it's mental; nothing tastes better than a refreshing glass of OJ when the sniffles start (same goes for chicken noodle soup).

5. Get steamy. Take a nice long hot shower or fill a bowl with steaming water, lean over it with a towel over your head to clear out congested sinuses (some say spicy food works for this as well).

Consult a health care professional before trying these to make sure they don't interfere with other conditions or medications.

5 Tips for Healthy Holiday Eating

I don't know about you, but I feel like I'm constantly eating during the holidays. It's hard not to indulge in all the tempting treats that surround us this time of year. Here are some simple tips for keeping off those extra pounds this season.

1. Bring your own snacks. If you're heading out to Aunt Thelma's for the holidays where you know they'll be fatty foods galore, bring healthy treats to nosh on and share. You'll be doing something good for yourself and others. Maybe veggies and hummus? Steamed edamame with a little sea salt? Or how about tortilla chips (all natural or baked) and salsa or guacamole?
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3. If you're in charge of the menu, cook smart. Set out the healthy snacks suggested above. Make lots of veggies, and instead of topping them with butter, try a bit of olive oil, fresh herbs, lemon juice or even some Parmesan cheese. Choose turkey, chicken or fish as alternatives to fattier meats. And try some of our tips for healthier baking.

2. Don't sit down for a holiday meal starved. Skipping breakfast or lunch will just make you want to shovel it in by dinner, so have something healthy to eat during the day to avoid overeating later.

3. Don't deprive yourself. First, fill your plate with lots of salad or veggies, leaving less room to add meat and high-glycemic carbs, but still allowing yourself to enjoy your favorite holiday foods. If you're going for seconds, choose veggies first.

4. Breathe and chew. Before digging into your meal, take a few deep breaths. As you enjoy each bite, make sure to pay attention and chew. If you think you might want seconds, relax for a few minutes, dink some water and see if you're still hungry after that.

5. Opt of water or seltzer (maybe with a splash of cranberry?) over a coke or diet coke. If you choose to have alcohol, do it in moderation and go for the antioxidant-filled red wine over beer or other beverages.

And don't forget to keep moving. Take a walk before and after dinner - it can help you digest and give you some peace and quiet!

-For more easy ways to keep your family healthy and happy this season, see our Healthy Holidays Guide.
-If you're a new mom or someone close to you is, you've got to visit our Notes from the Nursery blog for 5 Holiday Survival Tips.
-Plus, look your best for the holidays. Read our Beauty Blog for 8 Tips to Battle Winter Dryness.

Gifts That Give Back

Scrambling to get your holiday shopping done? Why not give a gift that gives more. When I got engaged, someone gave me a beautiful bamboo "wedding bowl," and with it she wrote a note about how the bowl was handmade using naturally renewable resources, and how 25 cups of food were donated to the hungry with its purchase. Shortly after, I bought a similar one for a friend, and the best part? It was super-affordable! Similar bowls are on sale right now for $9.95. The organization, the GreaterGood Network, has a variety of online stores that support: hunger, breast cancer, children's health, literacy, the rainforest and animal rescue. Global Girlfriend (one of the stores) specializes in fairly-traded clothes and accessories handmade by women in need. I particularly love their intricately designed handbags and jewelry. Read more...

If you're down to the last minute and have no time for shipping (it's best to get these items shipped to you so you can add a note about the cause), GreaterGood.com offers another great option - Gifts that Give More. For your extra altruistic friends, you can purchase a donation ($1 and up) to almost any cause. Have a friend that loves shoes? Give a donation in her name for school shoes for girls in rural Africa. Is there a pet-lover in your family? Donate to protecting shelter dogs with vaccinations. Once you contribute, you'll receive an email that you can print out and give to the recipient.

Plus, while you're shopping, make an extra difference by just clicking on the "Click to Give" button, which displays sponsor advertising that is paid as a royalty to charity through the non-profit, tax-exempt GreaterGood.org.

Similarly, Uptown Liz offers a shopping experience that gives back. Founder Ramona Russell started the company in honor of her sister Liz who lost her battle with cancer in 2006. The site promotes products from companies whose proceeds directly give back to charitable organizations. You can shop by product or cause. Check out the jewelry and cool yoga accessories. Read more about Liz.

Don't have time to order online? You can even shop smart in the local mall. Look for pink items at Bed Bath & Beyond and feel good about a portion of the proceeds going to breast cancer research. Or, purchase an iPod in the color red and a donation goes to the Global Fund to fight AIDS in Africa. Gap supports (Product) Red as well, with a variety of cute tees, tanks and accessories.

So, shop smart this holiday and look good, inside and out.

See our Notes from the Nursery blog for great Hanukkah or Christmas gift ideas and much more.

Low in Fat, High in Salt and Sugar?

Are foods labeled "low-fat" really that good for you? When they come in the form of fruits and veggies, I say Mangia! But, it might be wise to take a closer look at the prepackaged items in your shopping cart. A recent report from Consumer Reports found that lower-fat foods can have pretty steep levels of sodium, including unlikely items such as Kellogg's Raisin Bran (350 mg a cup), Friendship 1% low-fat cottage cheese (360 mg), Twizzlers Black Licorice Twists (four have 200 mg), Aunt Jemima Original Pancake and Waffle Mix (200 mg a pancake), Heart Healthy V8 vegetable juice (480 mg) and even the Caesar salad from McDonald's has 890 mg of sodium.
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The high salt content is there mostly to compensate for taste, but simultaneously, it increases our risk for complications from high blood pressure like heart attack, kidney disease and stroke, as well as risk of asthma, kidney stones, osteoporosis and stomach cancer.

Similar to salt, sugar is often loaded into low-fat items to enhance taste. Not to mention, corn is subsidized by the government so high fructose corn syrup, the synthetic sweetener in most boxed foods, is super cheap to come by, making it an alluring ingredient for big companies.

A recent article in Men's Health magazine sited items that top the charts when it comes to sugar content. On the list was Quaker Natural Granola: Oats, Honey & Raisins. Sounds healthy right? One cup has 30 grams of sugar. Yikes! Not good, considering processed sugar, or refined carbohydrates, can cause spikes in blood sugar levels, telling your body to store fat and increasing your risk of type 2 diabetes.

So, check your food labels. But beware, sugar can fall under many names, including corn sweetener, corn syrup or corn syrup solids, dehydrated cane juice, high-fructose corn syrup, dextrin, maltodextrin, dextrose, fructose, glucose, lactose, and most other ingredients ending in "ose," among others.

What can you do?
When it comes to salt, The Consumer Reports article offers some good advice: Shop for condiments with no salt added; eat at home more and cook with less salt; eat one serving (instead of the whole can of soup); avoid sodium heavyweights, like soy sauce, chicken bouillion and cured meats (like bacon, ham and hot dogs) and check your medicine (some drugs can contain sodium). See our article on shaking the salt habit for more easy ideas.

As for sugar? Try to buy cereals with less that 10 grams of sugar; use spices like cinnamon and nutmeg to add flavor to plain foods like oatmeal; give bland cereals a pick-me-up by throwing in some fresh berries; replace highly processed and refined sugars like corn syrup with more natural alternatives like honey, maple syrup, brown rice syrup or agave nectar. These items have more nutrients and therefore take longer to digest than their processed counterparts, keeping you fuller longer and helping to avoid dangerous spikes in blood sugar. Learn more about choosing the right carbs.

So, next time your in the grocery store, double check the label before tossing it into the cart; looks can be deceiving.

Experimenting With Acupuncture

I've always been curious about acupuncture - curious, and a bit weirded out by the all of those needles sticking out of me. So I decided to face my fears and give it a shot. And let me tell you, it's a lot more than just pushpins in your legs. The office was located in Times Square, so my first thought was: how can this experience be relaxing plopped in the middle of the busiest (and my least favorite) spot in Manhattan? But, as soon as the (very Zen) acupuncturist opened the door, out wafted the smell of a spa and immediately my back ached for a massage. Read more...

The most impressive thing was how much time she spent with me going over a lengthy intake, asking questions about everything, from medical issues to what supplements I take and how I deal with stress. The main area I wanted to focus on was my energy levels, so we talked about that, among other things, making connections in the body, examining how one area can effect another and how my lifestyle manifests physically with respect to Chinese Medicine, which was interesting and enlightening.

Then it came time for the actual needles. When I spoke to the acupuncturist upon making the appointment, she suggested I wear loose-fitting comfortable clothes; short sleeves allowed my arms to be exposed, while I was able to pull up my pant legs for access to my lower extremities. She thoughtfully picked out spots (for instance, a spot on my leg somehow connected to my digestion), tapped the area a bit and then quickly inserted the needle. How did it feel? Well, it definitely didn't hurt - there was a little sting and then just a deep awareness of it being there, which I'm guessing was just a result of the unfamiliar feeling. She probably put in about 10 needles, mostly in my legs, arms and hands. She adjusted one in my hand and I felt a quick burning sensation, but then it was gone. She didn't use any on my face for fear of a minor black and blue (not ideal the week before my wedding!), which I was kind of relieved about (maybe next time?). She left them in about a half hour and as the time went by a strange thing happened - the sensation of pressure/tingling alternated from one spot to the other, almost as if each was working one at a time (maybe it was in my head, but it felt that way.) For about 10 minutes of the session she put pressure around the neck and shoulder area with her hands, reaching a pressure point right at the base of my head, which felt really good.

I'm not sure if it was simply laying down for 30 minutes just breathing or the massage-like pressure, but after almost two hours there, I left feeling relaxed and refreshed, ready to face the honking horns and flashing lights of Time Square...well almost. I'll let you know how session two goes, and we would love to hear about your acupuncture experiences too!

Spend Your Money Wisely (and consciously)

Pay it forward...literally. We all want to make a difference in this world, and sometimes it seems impossible to spread any good. It's possible though - I'd put money on it. Actually, I already did. In today's economy, it's more important than ever to reign in blind spending and consciously choose where you want to put your dollars.

For my recent wedding, I knew that we would be spending a lot of money, in an industry that has gone completely crazy with prices. So, I decided to vote with my money by supporting businesses and people that I believe will make the industry better and even the world.
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I shopped locally and supported small businesses. Instead of buying my wedding band from a chain jeweler, I went to the store on my block where everything is handmade and the jeweler spent hours talking to me about what I wanted. I asked my caterer to use local vegetables for the dinner (which, him being a great vendor too, happily obliged).

I considered the environment, and the greater good. My caterer used not only local ingredients, but organic and free-range chicken. The woman who made my wedding invitations (hand-drawn) used all recycled and eco-friendly materials, down to the packaging she sent the invites in. For hotel bags with goodies, I went to my local supermarket and got recycled bags to fill (with healthy treats, of course!). Our favors were a donation to the Pancreatic Cancer Society and 100-percent ethically traded chocolates from a company who donates a portion of the proceeds to the environment and endangered species. I got my bridesmaids (Product) Red iPod shuffles, of which a portion of the price goes to Global Fund to fight AIDS in Africa.

I trusted my instincts. I chose a photographer and a videographer who I immediately felt connected to and whose bio I admired and past work I respected. My florist had a quote in her email, "Until one has loved an animal a part of one's soul remains unawakened" by Anatole France, which clinched me (and my dog:) right away.

I hired people who love what they do. The woman who made my cake spent an hour with me explaining everything there is to know about wedding cakes and fondant - her enthusiasm (and delicious baking) wowed me. The lead singer of my band sang to me over the phone, and his cohorts were equally as passionate (and talented).

I benefited more than I ever could have imagined by making conscious and careful decisions. The planning process was without stress, the positive energy at my event was full of love and respect, I made friends and connected good people to one another, not to mention, we threw one heck of a party! I'll never forget each person involved.

Set Your Tivo and Get Motivated

Motivation. It's hard to push yourself past your limits when working out, but if someone were chasing you, you'd probably beat your fastest running time, right? The show "Could You Survive," premiering on Discovery Health tonight at 9pm (ET), poses the question: Do you have the endurance, strength and agility to survive if faced with a crisis? The premise of this series intrigues me, mainly because I'm out of breath every time I climb the stairs to my second floor apartment. I exercise regularly and consider myself pretty fit, but I'm not sure I could make it up 30 flights of stairs, pull someone from a burning car or escape a raging wild fire (questions the show asks). Read more...

The people on the show couldn't either (after being put up to simulated real-life tests), but they quickly find out how to transform their bodies and minds to be prepared for anything. Fitness and Nutrition expert Dr. Pamela Peeke helps them turn their diet around, guiding them to better choices like whole foods, lean meats, whole grains, fruits and veggies, while three marines kick their exercise routines into high gear. I don't know about you, but I've got to watch it; I need it to get motivated now that the cold weather has got me in hibernation mode. Plus, I live in New York City where who knows what can happen when I walk outside!

If you want to see if the people on the show are able to get in shape in 30 days and then race against their former selves (from pre-body/mind makeover), tune in tonight at 9pm to Discovery Health. Cheer them on and see if you could survive.

A Superfood a Day Keeps the Doctor Away

Some days I feel like it's almost impossible to eat enough to get the vitamins and minerals I need to be healthy and feel good. We've all heard the buzz on "superfoods," vitamin-packed, antioxidant-filled, heart-healthy foods that give you the most bang for your buck. So, my idea is to make sure I get one or two of these "superfoods" at each meal. To me, it's an easy way to get more nutrients without having to think too much about it. Depending on where you look, the foods on the list vary. Some items, like Acai, a type of berry from the Amazon, are super healthy, but a bit harder to find in your local supermarket. I like the list from our recent Take 10 newsletter about foods for healthy aging. The items mentioned are not only packed with vitamins, but easy to find and add to everyday meals. So I've combined them with a few of my own for a list that is now hanging on my fridge. Read more...

1. Blueberries: A natural anti-inflammatory, these berries are packed with antioxidants, phytoflavinoids, potassium and vitamin C. They've been found to lower the risk of heart disease and cancer. I've been adding these to my cereal or to my oatmeal (plain oatmeal with berries, maple syrup and cinnamon makes for a delicious and nutritious breakfast). For variety, eat blueberry cousins - blackberries, cranberries and strawberries.
2. Beans and lentils: Since we were kids, people have been telling us beans are good for our heart. They're also an excellent source of fiber and protein. I use black beans when making tacos, omelets or soups, baked beans for a barbecue and lately, I've been adding lentils to rice and cooking them together. (Hint: rinsing canned beans before cooking with significantly lower the gaseous effects.)
3. Peppers: Whether you like them sweet or hot, peppers contain capsaicin, which is great for your heart and lungs. They are also full of vitamin C. Raw peppers are great for snacking and pairing with your favorite dip. I also like to make turkey sausage and peppers (cook the peppers with onion and some balsamic vinegar). Onion and garlic, cholesterol-lowering and taste-inducing additions, are a great counterpart to peppers.
4. Leafy Greens: Good for your body and your mind, many of them contain vitamins A and C, calcium, folic acid and potassium. At the top of the list are kale and collard greens. Throw kale in a soup or make it a side. I like to boil collards for five minutes and throw some Parmesan on them - delicious (and I swear I feel healthier the next day)!
5. Nuts and seeds: A great source of protein, nuts and seeds are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Walnuts have been found to strengthen cognition and help with anti-aging. Peanut (or almond) butter and jelly is not just for kids - it makes a great, filling lunch. I like to mash up nuts and "bread" chicken cutlets or fish with them, throw a handful of slivered almonds in my salad or just snack on nut and seed mix.
6. Fish: Omega-3 fatty acids lower inflammation, which helps fend off heart disease and cancer, and can also reduce chronic pain (and cramps!). The highest levels of omega-3s are found in fatty fish such as salmon, lake trout, herring, sardines and canned light tuna. I choose Alaskan Sockeye and wild salmon, shown to have lower levels of mercury.
7. Dark Chocolate: This one is the easiest to add...to dessert. Packed with antioxidants, cocoa has been found to lower blood pressure and reduce the risk of heart disease. I look for a cocoa content of higher than 70 percent (the higher the cocoa, the less sugar and fat).

Any tricks you use to make meals healthier? We would love to hear them.

Give a Gift to the Environment this Holiday Season

Together, let's go green this holiday, and I don't just mean the color. Here are my five tips on giving the environment a gift this holiday. Please feel free to share yours here too!

1. Shop Local. Supplying your dinner table with food grown or made nearby saves energy (eliminating transportation), offers a healthier meal (the less hands it goes through, the better) and supports local businesses. Buying gifts from you neighborhood craft shop is also great for the community, and often more unique!

2. Reuse. Have a contest with your family or friends. See who can make the best ornament with things found at home. Make decorations with items around your house; you're never too old for stringing popcorn or cheerios for the tree or making macaroni wreaths. Wrap gifts in used newspapers or magazines.
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3. Use your dishwasher. Despite what you might think, using your dishwasher actually saves more water then hand-washing dishes (if you skip rinsing and only run full loads), especially if it's an Energy Star model. For an added eco-bonus, turn off the dry option and get out those cute holiday dish towels.

4. Plant a tree, your tree. If you opt for a real Christmas Tree, don't just throw it out after the holidays, plant it in the backyard. Or if you contact your city sanitation department, they will often pick up the tree and chip it to make mulch.

5. Use LED lights to decorate your house; they use 90-95 percent less energy than old-fashioned incandescents, and shine on for a lot longer. Try Christmas Lights Etc. or the Home Depot.

-For more easy ways to keep your family healthy and happy this season, see our Healthy Holidays Guide.
-If you're a new mom or someone close to you is, you've got to visit our Notes from the Nursery blog for 5 Holiday Survival Tips. Our resident new mom Gwynn Cassidy describes it as some of the best advice she's gotten.
-Plus, look your best for the holidays. Read our Beauty Blog for Quick & Easy Tips to Looking Great this Season.