almost back from the holidays...

Just a quick post before we go GUN-HO again with a NEW YEAR!

Who's going to make "NEW YEAR'S RESOLUTIONS"?? Almost every year we make them but 30-60-90 days into the new year.... we can't remember what we promised.

Here are a few tips to help you with one resolution that almost everyone makes: "I'M GOING TO LOSE WEIGHT THIS YEAR"

1. Keep an honest FOOD JOURNAL! - Write down everything you eat, keep a little notebook with you and every time you put something in your mouth....WRITE IT DOWN!
   
   
2. Limit high-fat foods to 1 per week - if your diet consist of high fat foods 5-6 times a week, cut it back by one each week. This will be less shocking to your lifestyle and you'll be more likely to stick with it.
   
   
3. Sign up for healthy e-newsletters. - they will keep you in check and motivated. Prevention has several for different interest. www.prevention.com
   
   
4. Make a low-fat/low-calorie dinner once a week and take the left overs for lunch the next day. You can cut calories and keep portions in check.
   
   
5. Eat fruit...skip the juices! It's better for your body and waistline.
   
   
6. Prevent weight gain with more sleep. Try to make a habit of turning in early once or twice a week.... and make that once or twice DURING the week.

Mental Benefits Of Jogging

For many years, experts have studied the various mental benefits of jogging and walking. They studies people who have been working out for sometime and compare the mental activities of these people to those who do not exercise at all. The results of these researches are unanimous. People who exercise are more mental fit compared to those people who seldom exercise. Of course these results are not surprising as we all know that exercise can have a lot of benefits to the body. If you need a refresher here are a few tips exercise has proven to help:

Stress Relief - One of the most highly recognized mental benefits of jogging is stress relief. According to experts, physical activities like running and jogging can help unknot tight muscles and help calm the mind. People who deal with high stress jobs will benefit much from running/jogging/walking. Do one of these for at least 30 minutes a day can help calm the nerves and clear the mind.

Confidence And Character Building - One of the biggest mental benefits of jogging is confidence and character building. Studies show that people who run for 30 minutes a day tend to feel more in control of themselves as compared to those people who do not run at all.

The Runners High - Most people who run are competitive and driven. Runners are mostly goal oriented and they want to be ahead of the pack. A lot of successful people around the country hit the road regularly and they run for miles.

A festive drink without calories from alcohol

Pomegranate Spritzer

This tasty and festive drink is pretty enough to serve guests for a special occasion - an ideal non-alcoholic alternative for parties.

MAKES 1 SERVING

4 ounces lime-flavored sparkling water, chilled
2 ounces pomegranate juice, chilled
Fresh lime

Pour the sparkling water into a regular drinking glass or a festive champagne glass. Slowly add the pomegranate juice. Garnish with a slice of fresh lime.

Nutrient Analysis Per Serving:
35 calories, 0 g protein, 9 g carbohydrates, 0 g fat (0 g saturated), 0 mg cholesterol, 0 g fiber, 10 mg sodium

Should you exercise while sick?

A good rule is called the "neck check." If your symptoms are all above the neck, like a runny nose or a sore throat, then you're okay to exercise. Of course, you should always listen to your body and take the intensity of your workout down a bit if your regular pace feels too strenuous.

If you're suffering from congestion or low energy, exercise often helps you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, rundown feeling. But this is definitely a personal decision. You're the best judge of how you feel and what your body can handle when you're sick.

However, if you have any symptoms below the neck, such as body aches, chills, stomach problems, or diarrhea, then I advise you to take it easy until you're feeling better. And if you're running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal.

As we head into the hectic holiday season, remember that maintaining healthy habits may keep you from getting sick in the first place. So wash your hands frequently, eat a balanced diet, drink plenty of water, and get adequate sleep. If you can find some room on your calendar, be sure to schedule a little "me time" to relax.

One more thing: If you exercise in a public setting, like a gym, please consider your fellow exercisers and think about how contagious you might be. If you can't get through a single set on a weight machine without coughing or sneezing, you have my permission to stay home with a box of tissues and some hot tea!