Danielle's Daily Food & Fitness Journal

Weight-Training WEDNESDAY! Got muscle. Do you realize that if you never use weights, you will never have a toned body. The definition of toned = when a person's muscles are visible through their skin. If you have several layers of excess body fat you will never appear toned.

Danielle's Recommendations:

1. Caloric Intake: Women: 1200 - 1800 calories a day. (depending on your activity/fitness level)

2. Caloric Intake: Men: 2000 - 2500 calories a day. (depending on your activity/fitness level)

3. Weight Training: 2 to 3 (1 Hour) full body workouts per week. (preferably as a superset or circuit routine)

4. Cardio: 4 to 6 days per week, 30 to 90 minutes per session. (the more weight you have to lose, the more you should do)

*NOTE: If you want to have your ultimate body, there is no way of getting around the following recommendations. You must be CONSISTENT, daily!!

I feel sorry for those of you that still do not exercise. It's not an optional hobby, it's the way we condition ourselves, which ultimately prolongs our lives and decreases our chances of common diseases. TRY ....

JILLIAN'S TIP OF THE DAY!

Add Some Spice to Your Life
Adding herbs and spices to your meals is an excellent way to add flavor. In this recipe, you don't need the sour cream, cheese, and other fatty toppings that are usually par for the course at Mexican restaurants. The chipotle chili powder adds a smoky taste and a little bit of heat to give your taste buds a kick, while the cilantro adds freshness — and both ingredients are virtually free of calories! Next time you're cooking, experiment with different herbs and spices to make your meals pop without expanding your waistline.

www.jillianmichaels.com

Maximize Your Workouts

If you're using your dumbbells properly, you should be able to just finish the maximum number of reps before hitting the point of exhaustion. Sometimes this happens a little bit early, and you find yourself struggling to complete the last motion. But don't put down the weights too soon, because that struggle is as much mental as it is physical. As long as you're not in pain, challenge yourself to power through that last repetition and finish the set. Not only will you be looking better in no time, but you'll feel a great sense of accomplishment too! www.5factordiet.com

How to Get Sick: A Modern Prescription for Illness

How to Get Sick: Use Artificial Sweeteners

As bad as sugar can be in its various forms, artificial sweeteners are worse! Some are downright deadly because of their carcinogenic properties. Also, they are used in such high-volume products as diet soft drinks and sugar-free foods. Chief among sinners is aspartame, which is marketed as NutraSweet or Equal. Renowned diabetes expert Dr. H. J. Roberts believes there is a clear scientific link between aspartame and increased incidence of brain tumors, seizure disorders, chronic headaches, and hyperactivity in children. As for saccharin, the "cancer-causing" warning labels still apply. The newcomer on the block is sucralose (used in Splenda), but the jury of scientific research still seems to be awaiting further testimony on this one. (If the Maker didn't produce it "as is," then it probably isn't much better than the other synthetic sugar substitutes.)

Eat Right!

Get Strong, Stay Strong!

You already know how important calcium is for bone health as we get older, but do you realize that there are many ways to increase your calcium intake besides just drinking milk? Here are some alternatives to consider adding to your diet today.

• Low-fat yogurt: Plain offers the most calcium, but even flavored varieties do the trick!
• Enriched orange juice: Most orange juices are fortified with the recommended daily allowance of calcium. You won't taste the difference, but your body will thank you!
• Part-skim cheese: Not all cheese is high in fat! Look for part-skim varieties in your grocery store.
• Greens: Dark green leafy vegetables are brimming with calcium. Some of my favorites: cooked turnip, beet, and dandelion greens; cooked spinach; kale; okra; broccoli; and Swiss chard. Try them as side dishes with chicken, fish, or lean beef. Experiment with seasonings until you find a taste you like. Greens are tasty and they'll fill you up, too!
• Almonds: If you're getting calcium from other sources, almonds can give you a little extra! Carry them for a quick snack, or sprinkle sliced almonds on a salad.

With just a few small tweaks to your diet, you can easily up your calcium intake. Give it a try this week!

www.deniseaustin.com

Behavioral Health
Are You in Touch With Your Emotions?

When you're faced with a powerful or uncomfortable feeling, how do you deal with it? Sometimes when we don't know what to do with an emotion, we turn to food to cope with it or cover it up. This response can become so automatic that you may not even be aware of the emotion that's triggering your impulse to eat. But if you understand what you're feeling and what you really need, chances are you will realize that food isn't going to meet that need.

Read on for four steps you can take to understand and deal with your emotions — without relying on food.

Read more

Give Your Self-Esteem a Lift

Do you always tell yourself you're worthless or hopeless? Judging yourself too harshly or dealing with a long-term stressful situation can lead to low self-esteem, an important precursor to depression. Learn how to fight low self-esteem and boost your confidence.

When a Marriage Ends, Health Often Declines

According to a new study, people who have lost a spouse to death or divorce are more likely to have chronic health problems than those who stay married. Learn more about these findings.

Energy Bars: Should You Eat One Before Exercising?

If you're a professional athlete or training for an endurance activity (mountain climbing, anyone?), an energy bar may be a good idea. The rest of us can find all the nutrients we need in fruits, vegetables, whole grains, and lean cuts of meat. Fill your plate with these beneficial foods.

People Over 60 at Risk for 'Silent Stroke'

People over the age of 60 — especially those with high blood pressure — are at an increased risk of experiencing a "silent stroke," a new study has found. Get the details about this study.

Broccoli: A Gourmet Power Food

Broccoli is about as Mediterranean as a vegetable can be. First grown in Italy, it was spread by the Romans throughout Europe; immigrants later brought it to America. Raw or cooked, it's a major player in The Sonoma Diet. You can eat it in virtually unlimited amounts for the rest of your life.

You probably won't need much convincing when it comes to broccoli's benefits. Its reputation as one of the world's healthiest foods is well established. But did you know that broccoli is one of the best sources of calcium and vitamin C? Consider this: There's as much vitamin C in a serving of broccoli (1⁄2 cup in The Sonoma Diet) as in an orange. But an orange will set you back 60 or 70 calories — while that's not a lot, it's considerably more than the 20 or so in a serving of broccoli. Same goes for calcium. A half-cup serving of broccoli delivers about 40 milligrams and, unlike milk, has no saturated fat.

The benefits, however, don't end there. Broccoli is a deluxe detoxifier, clearing away potentially carcinogenic toxins and even inhibiting tumor growth. Broccoli is a true gourmet vegetable as well as a cancer fighter and heart protector.

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5 Fat Loss Mistakes!

July 28th, 2009

Our goal isn’t just to talk about losing fat. Anyone can lose fat, fast.

What’s more important is discussing how to lose fat permanently! And I say lose “fat” because some weight is good — we don’t encourage muscle loss, so focus on body fat and you’ll be golden.

Just the other day I was on the phone with a writer for a popular fitness magazine. And the writer asked me what I thought were the top 5 fat loss mistakes that people make.

He was surprised that there was barely a pause before I started rattling off the common problems I see with people who are trying to lose fat. And it’s not that I’m some incredibly brilliant genius, it’s just that after working with 1000’s of people over the years, it’s very clear where people are struggling when trying to lose belly fat.

1. Portions are out of control! This image is a perfect example of portion distortion. Not that any of these are smart food options, but even if we went back to the smaller portions of each, we’d be headed in the right direction.So what can you do about it? When at home, don’t serve family style. You’ll eat more when serving out of a larger bowl or platter. Read food labels, too, so you can see that sometimes 1 bottle, or 1 bag of a product, is often 2, 3 or even 4 servings!
2. Thinking all calories are created equal! A calorie isn’t a calorie. That might be in the face of science. Some say that all calories are equal, meaning as long as you cut calories, you’ll lose weight. Sure, but is your goal to lose fat or lose muscle? And don’t you want to fuel your body with all the nutrients you can? After all, slugging down a 250 calorie sugar laden soda is far from eating veggies and hummus, peanut butter and an apple for those same 250 calories. So a calorie isn’t a calorie — eat quality, don’t just focus on quantity!
3. Outeating your exercise. Run 1 mile and you burn about 100 calories. Walk 1 mile and you burn about 100 calories. That means if you wanted to lose 1 lb/week through exercise only, you’d have to run or walk 5 miles every single day! That’s not realistic or a good use of your time. It’s much easier to eliminate those extra calories by replacing junk with high nutrient fuel or eliminating calories from soft drinks, for example. Exercise, yes, but you’ll get more bang for your weight loss buck by monitoring the foods you put in your body.
4. Skipping breakfast as a way to “save” calories. Eat breakfast and you’ll weigh less. It’s as simple as that. Just eat the right types of foods — avoid sugary breakfast cereals and instead opt for fruit, raw nuts, yogurt, eggs and veggies, for example.
5. Thinking exercise is your answer to losing fat. Exercise doesn’t work. Nutrition does. Sure, exercise needs to be a part of your fat loss routine, but even though you may exercise 1 hour/day, what happens the other 23 hours?

There you have it – the 5 most common fat loss mistakes! If you truly want to be permanently successful,avoid the mistakes above and you’ll be well on your way.
Tomorrow we’ll be back with some fat fighting recipes!

www.mohrresults.com

Harley's Success Stories

Some of Hollywood's hottest celebrities are linked to the 5-Factor Diet. And there's a reason for this — the diet was originally intended for them. But now Harley brings his celebrity diet online to help the rest of us! The principles are based on his scientific research and educational background; and the lifestyle components will benefit you as much as they do celebrities. But don't listen to us — listen to the people whose livelihoods depend on their looking fabulous...

www.5factordiet.com

Lose Weight by the Weekend: A One-Week Diet and Exercise Plan

Be good Monday to Friday with our easy meal plan and you'll look great by Saturday morning.

By Cynthia Sass, MPH, RD

Weekday Discipline

Let's face it, on the weekends anything goes, including your healthy-eating intentions! The good news is that nutrition experts say you can relax a bit on the weekends if you buckle down during the week. We're not talking a two-day binge but one decadent dinner out, a spectacular Sunday breakfast, or a bucket of popcorn at the movies can be just fine, if you plan ahead and keep your overall calorie balance in check, says Milton Stokes, RD, a spokesman for the American Dietetic Association.

It all boils down to a numbers game. Cut 500 calories each day of the week -- by adjusting your diet and exercising -- and you'll "bank" 2,500 calories by Saturday. So even if you enjoy an extra 1,000 to 1,500 over the weekend, you'll still come out ahead.

You can look at it another way: If you changed nothing about your calorie intake all week long and still splurged on the weekend to the tune of just 500 extra calories (that's a big slice of New York-style cheesecake), you'd gain 7.5 pounds in a year. Treat yourself to 1,500 extra weekend calories and you'd pack on 22 pounds.

But there's no reason to punish yourself on the weekend. Follow our plan and you can treat yourself -- without a side of guilt.

Fitness Flash

Hit the Weights the Right Way

Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.

To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:

• Stand with your feet separated, one slightly in front of the other.
• Bring the weight as close to your body as possible before you lift.
• Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
• As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
• Stand tall — don't let the weight cause you to slump over.
• If a weight is too heavy, switch to a lighter weight and work your way up!

If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).

www.deniseaustin.com

Fitness
Improving Your Balance

While improving your balance may not be your highest priority in your quest to get active, it's a nice side effect of many exercise routines, and it may help you prevent falls and injuries. Here are some examples of balance-building activities:

Tai chi: This ancient Chinese martial art focuses on a series of smooth movements that improve both range of motion and balance. For many people, tai chi has the added bonus of relieving stress.

Continue reading to learn about six other activities that can help you improve your balance. Read more

4 Healthy Lunch-on-the-Go Suggestions

Brown bagging it to work can be a challenge, especially when you're trying to stick to a healthy eating plan. With a little forethought and planning, however, you can purchase and prepare South Beach Diet-friendly foods that will taste great and keep you on track anywhere you go. These nutritious lunch suggestions are also family-friendly, so your loved ones will enjoy the same health benefits whether you pack them up or serve them at home. Get 4 quick tips for healthy lunches.

Stressing Himself to Death?

"My husband has a high-pressure job and works long hours. I'm worried that his work, combined with a less-than-ideal diet, may lead him to have a heart attack. What can I do to get him to make his health a priority?" Visit the Heart Health Center on Everyday Health and get the answer from Dr. Agatston.

Swimsuit Shape-Up: Four Easy Moves

By Lisa Kovalovich

Haven't been hitting the gym lately? There's still time to get in shape! Simply do these four classic -- and always effective -- exercises three times a week. They'll shape up your toughest-to-tone body parts in no time. (Combine with three weekly 45-minute cardio sessions for even quicker results.)

Walking lunge (for legs and butt). Begin by taking a giant step forward with your right foot. Lower your body until your right thigh is parallel with the floor. Push off with your left foot, and take a giant step forward with that left leg. Lower until left thigh is parallel to the floor. Repeat sequence as many times as you can, "walking" down a hall, across your living room, or in your back yard.

Squat (for butt). Stand with feet hip-distance apart, abs pulled in. Slowly bend your legs and lower your butt as if you were sitting in a chair. Your knees should remain directly over your feet as you do this. Go down as far as you can, with the ultimate goal of getting your thighs parallel to the ground. Hold for three counts, then return to standing. Repeat as many times as you can.

Push-up (for chest, arms, and back). Get on hands and knees on the floor. Keeping your knees on the ground, walk your hands forward until your body forms a straight line from your head to your knees. Be sure your hands are directly below your shoulders. Slowly lower your chest toward the floor, then return to starting. Repeat as many times as you can.

Mini-crunch (for abs). Lie on your back, hands behind your head, elbows out to sides. Bend your knees and plant your feet flat on the ground. Using your abdominal muscles, lift your shoulders one inch (only one inch!) off the ground. Hold for two counts, and then lower. Repeat as many times as you can.

How to Clean Shrimp

Shrimp is a satisfying source of lean protein, perfect for all Phases of the South Beach Diet. Plus, raw shrimp cooks in mere minutes, so it's a great choice for quick and easy weeknight meals. But unless you buy your shrimp precleaned or precooked and shelled, you'll need to learn a few DIY tricks.
Get tips on how to clean and prepare shrimp.

Age and Your Heart

For both men and women, age is a major risk factor for heart disease. The older you are, the more wear and tear there has been on your artery walls, the longer and harder your heart has had to work, and the more time you've had to accumulate arterial plaque. It's not surprising, then, that four out of every five deaths due to heart disease occur in people over age 65.
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Fight Depression With These Foods

Scandinavian and Asian countries with diets high in fish have low rates of depression, and researchers are investigating the possibility that the omega-3 fatty acids found in salmon, sardines, and tuna are the reason. Other foods that may have depression-fighting properties include those high in B vitamins and the amino acid tryptophan. Get the facts on depression-fighting foods. Learn about depression treatment options.

Danielle's Daily Food & Fitness Journal

Marvelous Monday! Today was a spectacular day. I love it when it gets hot & humid. I wear less layers to workout and I sweat even more. It's such a great, de-toxing and cleansing feeling. If you don't exercise, it probably sucks to be hot. If you are hooked on carbs and you have minimal energy it probably really sucks for you right now. YOU should love to sweat daily - try it, you might like the way you feel. REVIVED!!

I was in New Jersey all weekend, away from my PC for the most part. Now I am back, fully rested and ready to make you and anyone I come into contact with: MOVE MORE.

Danielle's food journal:

Breakfast: 1/2c. FiberOne, 1c. Oiko's greek vanilla yogurt, 1/2 c. blueberries, 2 coffee - 300 calories.

Lunch: 1/2c. tuna salad, FiberOne 100% whole wheat english muffin - 250 calories.

Snack: 1/2c. FiberOne key lime yogurt, 1/2c. low fat cottage cheese, 1/2c. blueberries - 220 calories.

Dinner: 2 1/2c. of garden salad w/ balsamic & olive oil dressing, Grilled turkey burger w/ 1 slice cheddar cheese (no bun) - 300 calories.

Snack:

Danielle's workouts:

1. Cardio: 30 min. Stairclimber, 30 min. Stationary Bike.

2. Strength: 30 min. circuit strength training.

Turn Off the Tube

Studies have shown that snacking in front of the TV is associated with an increased intake of calories and fat. Because you are so focused on your favorite shows, you may not realize how big a portion you've eaten. So challenge yourself to stop watching TV and go for a walk or take a long bath to avoid eating that whole bag of chips in front of the screen. If the thought of missing a new episode of Lost is putting you in a state of panic, brush your teeth and get into bed to watch it — this will stop you from going into the kitchen during commercial breaks. www.5factordiet.com

Ask Denise!

Q: It seems as if I'm always hungry. What should I eat to curb my appetite between meals?

A: The best things to eat when you're hungry are fruits and vegetables because they're filling yet low in calories. I also like to drink plenty of water throughout the day to help keep me satisfied. A handful of nuts or a 4-ounce container of low-fat yogurt should do the trick as well (the protein will help tide you over until your next meal). Eating healthy snacks is your best bet, but there are other things you can do to fight those hunger pangs — go for a walk around the block or try doing yoga to improve circulation. Just do something fun to get your mind off food, and remember, you can do it!

www.deniseaustin.com

Motivational Monday

Seize the Moment!

So many of you share the desire to make a change in your life. Maybe you wanted to lose weight for a while but kept putting off getting started. Maybe you wanted to become active for ages but couldn't seem to find the time.

Taking the steps you need to take to live well and feel your best, and that's all that matters! Rather than dwelling on the past or stressing about the future, you're seizing the moment and taking action in the present! That's great!

Have you heard of being mindful? Mindfulness means paying attention to the present moment. Being aware of the actions you take and the choices you have control over — that's what will help you meet your goals and improve your life! For example, when you eat, don't just put food in your mouth or snack blindly because you're stressed or preoccupied. Pay attention to your portion sizes and think about whether you're already feeling full. Being mindful helps you enjoy your meals and keeps you on the path toward a healthy body weight!

Are there any times in your daily routine when you find yourself snacking without thinking — in front of the TV, at the office, in the car? Make a point to pause, take a few deep breaths, and try to refocus on the here and now! You can do it!

Food & Nutrition
Handling Buffets

If you had to name the type of meal that poses the greatest challenge to your control of how much you eat, chances are you'd choose the all-you-can-eat buffet. Loaded with appealing choices, a buffet can make even the most dedicated weight manager falter.

Read on to get seven fresh ideas for facing the buffet table. Read more

Eating to Boost Your Brainpower

Combined with mental exercises, good nutritional choices have been shown to help people maintain overall mental fitness and memory as the years pass. Learn which foods can help keep your brain in shape.

How to Stay Young at Heart

Age is "nothing but a number" — and there's no need to let that number get you down. Start by getting out, having fun, and staying social. Learn how in our photo gallery.

Carbs and Your Diet: Are You Eating the Right Ones?

Although carbohydrates have been demonized in some popular diet books, the right types of complex carbohydrates are good for your heart. That means eating lots of fruits, vegetables, and whole grains, while avoiding refined carbohydrates like white bread. Improve your carbohydrate know-how.

Testing to Prevent Heart Attacks

Catching heart disease in its early stages can mean the difference between life and death. Preventive cardiologist and Everyday Health heart expert Arthur Agatston, MD, explains the types of tests he recommends — and gives his own patients — to assess heart disease risk. Learn more about heart disease tests.

The Truth About Bottled Water

Head to any grocery store and you're guaranteed to find an aisle full of bottled water. Some people claim it tastes better than tap water, while others buy it for the convenience of staying hydrated on the go. Whatever the reason, the truth is bottled water may come from several sources — it can originate from a public water source or naturally from the earth. Learn about the different types of bottled water.

Women, Hormones, and Heart Disease

It may appear as though women don't get heart disease because they tend to develop it later in life than men, largely due to the protective effects of natural estrogen. As long as women are having regular menstrual cycles, they enjoy a significant, although not absolute, level of protection.
Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

Summer's Freshest Produce: Tomatoes

There's nothing quite like a ripe, juicy tomato. But if the taste alone isn't enough for you, consider this: Tomatoes are rich in lycopene, a powerful carotenoid that may help lower your risk of heart disease and cancer. Get tips on buying, storing, and eating tomatoes.

Dental and Heart Health Connection

"I was just diagnosed with heart disease, and when I updated my medical history at the dentist with that information, he suggested that I take antibiotics before my next cleaning. Why is this necessary?"
Visit the Heart Health Center on Everyday Health and get the answer from Dr. Agatston.

Exercise of the Day!

Squat with Ball

When it comes to thinner thighs, there's no exercise better than a squat. I love this one because of its pseudonym, the Backrub That Fights Thigh Flab.

Do it:

• Place an exercise ball between the wall and the curve of your lower back.
• Stand with your feet shoulder-width apart.
• Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
• Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.

Courtesy of: www.fitnessmagazine.com

Recipe of the Day!

Jerk-Spiced Tilapia with Asparagus

and Rice Pilaf

---

YIELD: 4
PREPARATION TIME: 15 minutes
COOKING TIME: 6 minutes

---

Details

The sun is blazing, the temperature is rising, and the barbeque is calling your name. Get outside and grill up a light and delicious meal full of protein and flavor. Aaaay! Caliente!

Ingredients

• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 1 jalapeno pepper, cored, seeded, and finely chopped
• 2 cloves of garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets

Preparation

1. Combine herbs and spices in a small bowl and mix well.


2. Coat tilapia fillets with olive oil. Pat both sides with spices.


3. Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook!

Tip

Serve this dish with Brown Rice Pilaf (on pg. 103 The Eat-Clean Diet Cookbook) streamed asparagus.

Yoga and Meditation: An Ancient Answer to Modern Day Stress

Beyond the benefits to your physical health, yoga used in combination with meditation can be a great stress management technique. Learn how these practices can help you to better cope with stress.

Pomegranates: An Antioxidant Powerhouse

In this video, Dr. Z. explains why pomegranates have become popular for their healing powers. But do they really help? Watch and decide for yourself.

Are You Drinking
Enough Water?

Recently, a family member of mine became very sick from hanging out on the beach too long without drinking enough water. I won’t mention any names, but he should have known better! Did you know that by the time you feel thirsty your body is already in a state of mild dehydration? I have met many people at my seminars who complain to me that they can’t find the energy to work out, suffer from headaches, and feel fatigued and listless. My follow-up question to them is always: “Are you drinking enough water?” More often than not, their answer is no!

The simple act of drinking seven to eight glasses of water each day can do wonders for your body and energy levels. It is especially important to consume water while following The Eat-Clean Diet™ lifestyle, to help all of that fiber you’re getting from eating fresh fruits and vegetables pass through your digestive system and replace the water you lose from sweating during exercise. A lack of water affects brain, muscle and organ function, often leading you to feel cloudy and lethargic. Imagine - maybe those times you felt too tired to make it to the gym, you just needed a few glasses of water?

I know some of you are saying, “Easier said than done, Tosca!” I hear you! At first it can be daunting to drink what seems to be a large amount of water. But just like Eating Clean, it takes time to form the habit of drinking water throughout the day. Soon you’ll wonder how you lived without it! Start by promising yourself you'll drink a glass of water before you eat breakfast and with every meal throughout the day. After a week, add a glass of water between your mid-morning meal and lunch, in the afternoon between lunch and your mid-afternoon meal, and an hour before bed. You should also drink an extra glass of water for each caffeinated beverage you drink (coffee, tea, etc.) and after a workout.

If you’re getting bored with your water, try infusing it with one of these delicious flavor combinations.

5 Water Flavor Combinations
Choose one of the flavor combinations below. Add the ingredients to a sealable glass water pitcher. Fill the pitcher with water. Refrigerate overnight to let the flavors set in. Serve.

• Slice a washed, unpeeled orange or grapefruit into slices.
• Slice a washed, unpeeled pear and half a cucumber into slices.
• A handful of washed raspberries and a few leaves of fresh basil.
• Slice, peel and cube a cup of watermelon. Slice a washed, unpeeled lime.
• Slice half of a washed, unpeeled lemon. Add two sprigs of fresh rosemary.

Have a great week!



P.S. Do you like this newsletter? Share it with a friend or family member.

Danielle's Daily Food & Fitness Journal

FUN, FITNESS FRIDAY! Today is gray, but no reason to lay. It' s a wonderful day for you to intensify your current fitness routine. If you don't use weights, try today. It you don't sweat while doing cardio, try today! If you only workout for 30 minutes or less - GO for an HOUR, try today! If you eat crappy, fast food everyday - MAKE YOUR OWN HEALTHY FOOD, try today. One day, one meal, one workout at a time!

I'll be cruising to NJ for my daughter's final AAU Girl's Basketball Tournament this weekend. I'm hoping to take a lot of great photos. Shanise and her teammates are so much fun to watch. I'll have my pc, so feel free to drop me a note.

Have a fantastic, active weekend! Yeeha!!

5 Tips for Beating the Heat

Summer is in full swing and the mercury is rising. When you're exercising or playing outdoors, it's important that you take care to keep yourself cool. My fitness plan is tough enough — you don't need to add heatstroke to the equation! Follow these tips to make sure you stay safe in hot or humid weather.

Time it right. The hottest part of the day usually falls between 10 a.m. and 3 p.m. Do your workout early in the morning or in the evening, when the sun isn't directly overhead and the temperature is a little cooler.

Dress for the weather. Your body cools itself in part by perspiring. You'll help the process if you wear lightweight, somewhat loose-fitting clothing that allows the sweat to evaporate from your skin. Choose lighter colors because they won't absorb as much heat from the sun, and consider a hat or a visor to keep the sun out of your eyes.

Wear sunscreen. The last thing you want is a sunburn — it'll keep your skin from cooling off and sap precious fluids. Choose a sunscreen free of oxybenzone, a chemical that has been linked to hormone disruption. Use Skin Deep, the Environmental Working Group's cosmetics database, to see if your sunscreen is safe, and apply it at least 30 minutes before you head outside.

Drink lots of water. Sweating can dehydrate you very quickly, so it's important to keep drinking water. Drink 4 to 8 ounces every 15 minutes while you work out. If you exercise for more than an hour, you may need a sports drink or a snack to replace the salt and other electrolytes you lose as you sweat.

Watch your heart rate. In reaction to heat, your body increases blood flow to your skin in an effort to cool you off. The result is less blood for your muscles and an elevated heart rate. If you're not used to working out in the heat, you might find that you'll reach your target heart rate with less intense exercise than usual. Take it slow at first, and gradually increase your intensity.

JILLIAN'S TIP OF THE DAY!

Know the Warning Signs What can happen if you get too dehydrated or exert yourself in the heat too long? Here are some possibilities, from the least to the most severe:

• Heat cramps — muscle pain or spasms
  
• Heat exhaustion — a state of elevated body temperature that's a precursor to heatstroke
  
• Heatstroke — a life-threatening condition in which your body temperature rises above 106°F

If you experience muscle cramping, dizziness, fast and shallow breathing, cold and clammy skin, or nausea or vomiting, get out of the heat immediately and get some water. Heat-related illnesses are no joke, so don't take any chances! www.jillianmichaels.com

Fit Fitness In

www.5factordiet.com

Government guidelines currently recommend at least 30 to 60 minutes of physical activity each day to ensure health and fitness. Challenge yourself to meet this recommendation by making simple and easy adjustments to your day. You'll find that there are many times throughout the day when you can fit in a little more activity:

Busy at work? Get up and talk to your coworkers instead of e-mailing.

Running errands? Park farther from the store and get in a little walk.

Coming home from work? Get off the bus or train a stop earlier and walk home.

Watching TV? Get up to change the channel instead of using the remote.

Household chores? Do them yourself rather than hiring someone.

Weekend Inspiration Unlock the Secret to Weight Loss Success Beloved minister and author Norman Vincent Peale once said, "Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture. Do not build up obstacles in your imagination." How often does focus (or lack thereof) determine your success in any given endeavor? Think about your goals — whether it's to lose those extra 20 pounds or finally get fit — and attach a mental picture to it. Picturing yourself anew is the very first step to success!

Advertisement	Jordan's Tip of the Day From the author of The Maker's Diet Is Your Mind Keeping You Fat or Sick? Many times the mental picture we have of ourselves is already predetermined. When we think of ourselves as old, chubby, and out of shape, we defeat ourselves before we even begin to change. Take that mental picture and remind yourself of what you will be — healthy, fit, and happy with yourself!