Sexy, Shapely Arms for Summer with Push Ups

Our second article about shaping up for summer.  I hope you’re working on those shoulders.  Biceps curls and triceps extensions are great but push ups work these areas plus so many more…shoulders, chest, back – deltoids, pecs, traps- for those who speak that language.  I like how this video shows the correct way to do push ups.  Looking for a goal?  I saw Kelly Rippa do 45 push ups on national television.  She wins!   But now I have a number in mind!

If you want to shape up those arms, hit the floor.  There’s no excuses with push ups!

Sexy, Shapely Shoulders for Summer

Memorial Day Weekend.  The start of summer! Are you ready to pull out the stops on what you will wear this summer?  Are you ready to bare your shoulders with confidence?

Shoulders are hot for summer.  Look at all the tube tops, one shoulder and spaghetti strap styles in our favorite shops.  Well Strappys can give you the confidence that your ugly bra straps won’t be a distraction but you have to do the rest.  Start now and you should see a difference by the 4th of July.

Here are a few dumbell exercises to help you get the the sexy, shapely arms and shoulders that you will want to show off:

The sooner you start, the sooner you’ll see the results!

Food Guide Pyramid: Steps to a Healthier You, Eating Right

Wow, went to a Health Fair this past weekend.  Did you know that they finally changed the government food pyramid? Hopefully they’ll be teaching this in the schools and working to abide by it for school lunches. Instead of the pyramid being right side up or upside down with horizontal blocks of food recommendations, it now has almost vertical stripes.

So hey, check this out ( one of my fav phrases from American Idol).  At www.mypyramid.gov you can go inside the pyramid and click on each “stripe” to see how many servings you need of each colored category.  Finally, they’ve decided that people of different ages and sexes have different nutritional needs.  So, climb the pyramid steps to a healthier you.  This is the daily nutritional recommendations “scoop” for women aged 31-50…

ORANGE is grains.  We need 6 ounces of grains daily, preferably whole grains- whole wheat flour, oatmeal, brown rice.

GREEN is veggies.  We need 2 1/2 cups daily, these are broken into subgroups and it is important to eat from each group. Check the pyramid for specifics.  It’s all there and really helpful.

RED is fruit.  We need 1 1/2 cups of fruit daily. Stay away from fruit juices, aim for fresh or frozen, canned or dried.

YELLOW is oils.  Our limit is 5 teaspoons daily.  Most of our oil should come from vegetable, fish or nut oils.  Limit solids like margarine or butter.

BLUE is dairy.  We need 3 cups of milk products daily. This includes milk, yogurt, cheese.  See the chart to determine how to convert yogurt and cheese to cup equivalents.

PURPLE is meat and beans. We need 5 ounces of this group.  This group includes eggs, peas, nuts and seeds. Choose lowfat or lean meat or poultry and bake it, broil it, or grill it.

So when it comes to keeping ourselves healthy try going back to a strong balanced diet. Sometimes as busy women we take something like our nutritional program and try to make it more like rocket science than the simple thing that it really is. When on the go and traveling we can easily loose sight of what we are consuming, putting us at health risks and compromising our immune system.  So begin your journey to proper nutrition by creating a personal food guide pyramid based on your caloric and nutritional needs.

Nothing is more attractive than a healthy woman who makes healthy choices!

Tips for Packing Your Suitcase

Nothing can be more frustrating than arriving at your travel destination and having to dig through your suitcase for something you need in a hurry! A neatly packed suitcase can soon turn into a disaster, wasting your time and causing tension. Organization is what will set you free, free to enjoy that vacation, free to be on time on a business trip and free of chaos. Freedom while traveling on your next trip all starts with your packing skills, let’s learn a few tricks on the art of packing your suitcase.

Before you actually pack, lay out all of your outfits on your bed.  Now accessorize them – jewelry, shoes, belts, socks, undergarments.  What a mess, now you have to get everything into your suitcase. Let’s organize it.

The next time you finish a carton of eggs save your carton. Earrings, rings, and all other small accessories can be placed in each egg slot and 12 pieces are now  easily organized and kept safe in your bag. It may even be helpful to pack two, one  for your daytime accessories and another for evening. Keep a stock of plastic ziploc bags handy for anything small, delicate or possibly leaky. Plastic bags work great for packing socks, stockings and delicate lingerie, keeping them free from snags. Color coordinating these items can really have you looking like a pro! If only bringing one bag as so  many of us do now to save on airline charges, packing shoes can be a challenge. Take a garbage bag and line the bottom of your suitcase , then lay your shoes on  top and cover with another bag to form a barrier from clothing, again you could even make two separate layers for casual and formal. Formal attire is always recommended to remain in a garment bag and should be your one carry on if flying. Nothing would be more of a disaster than your wedding dress, or your $300.00 suit getting misplaced by the airlines.  Carry on  the clothing that can’t be replaced for a specific event. Perfume is wonderful, but not if the entire bottle spills into your belongings! Always pack perfume in a plastic storage bag with extra packing material inside the bag to prevent breakage and leaks.  While packing, keep your clothes together  in outfits.  You’ve already done the work.  Keep them together!

Knowing what you will be doing the minute you arrive will help you determine what goes into the top of the bag, the easiest to access. If you are hitting the beach the minute you arrive in Florida then have that beach bag (with swim suits, coverups, sunscreen,etc.) packed and placed in the top of your luggage. When going on a themed vacation such as the beach, cruise or formal event make a list. Your list should include all the little things that are easy to forget such as: accessories, all forms of lingerie needed, sun screen and cover up and of course all shoes needed. Organize and pack like a pro and your travels will be a breeze!

10 Tiny Changes for Big Weight Loss

Turbo Jam™ trainer Chalene Johnson recommends taking baby steps to eat more healthfully. If you “slip,” get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.
2. W.I.W.M. When you really crave something unhealthy, answer this question: “What do I Want More,” that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!
3. No one’s perfect. Don’t allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.
4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
5. Don’t skip breakfast. Start eating a filling breakfast, but one that’s lower in fat. It will help you eat fewer total calories throughout the day.
6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.
7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.
8. Don’t buy it. Stop buying the food you snack on all day. Just eliminate the temptation.
9. Eat more fruit. A person who gets enough fruit in their diet doesn’t have a raging sweet tooth.
10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change.

2009 Summer Color Trend: Brown and Green

With decorating trends steering toward the green movement, it comes as no surprise that the color green is making a big impact again, especially when it is paired with brown.  Brown has become the popular neutral of the last few years, looking fresh with nearly any color it is paired with.  As the trendy blue and brown trend starts to tire, the brightness of green has taken its place.

For those with a cutting edge color sense,  combining an acid green and chocolate brown is a great look.  The darkness of the brown juxtaposed with the bright color makes it literally jump and shake.  Throw in a little white, and the combination is thrilling and of the moment.  Large scale patterned wallpapers with solid, textured seating emphasize this color combination in modern interiors.  Furnishings are more minimal, allowing the color to saturate the room.  For a bigger punch, throw in a touch of orange or bright yellow.  Romo’s fabric collections are perfect for this look.

The opposite effect is using an earthy green with a softer, mellow toned brown.  The result is a more calming and sophisticated look.  Soft textural fabrics in soft shades of green, along with touches of brown and even a little metallic give an elegant, but current look to interiors.  The key is combining patterns with elements of embroidery, geometrics, and touchable textures for an inviting décor.  One of the most beautiful collections to feature this combination comes from Highland Court’s Phillip Gorvan.

The combination of brown and green can have a long lasting life when used in a way that is not too modern, not too traditional.  Use a medium toned green that can be combined with golds or reds for a timeless feel.  Softer apple greens work well with nearly any color, and are not as harsh.

Double Duty Rooms: Creating a Home Office

With the recession in full swing, more women are looking for ways to earn extra income, particularly from home.  Depending on the type of work, a home office may be needed.  But what if the home has no more room to spare to create an office?
A home office doesn’t have to have a specific room designated for it, especially if space is maxed out already.  Think outside the box and decide which room provides an area conducive to multi-tasking.  Often the home office combines the functions of home, school, and work all in one space.
A home office does have a few requirements:  good lighting, storage, access to technology, and comfortable ergonomic seating.  There may be two or three good areas to utilize as the office – consider the living room, dining room, or even a wide closet.  The key is to create a work space that doesn’t add extra mess and additional work.
With the living room, a console table or small desk can be placed behind a sofa or against a wall.  The desk chair can easily be pulled in as additional seating if there are extra guests.  Utilizing a secretary or drop-down desk works well as they are easily closed up.  File cabinets can be slip-covered to double as pedestals.  A table with an attractive shirred skirt velcroed to it can hide cords or file boxes underneath.  Bookcases are perfect in nearly any room, and can showcase items as well as provide hidden storage.

A dining room comes with a desk in it already.  The key is being able to pick up the area quickly and store it efficiently, so that the shuffling of documents doesn’t end up with lost items.  This room can end up cluttered easily, so using a credenza with pull out drawers or doors that not only stores plates, but accommodates important files works well.  Look for a piece that allows things to be put away without having to create messy piles each time they get picked up.  Storage such as lidded file cabinets tuck into shelves nicely.
If there is a wide closet to spare, then look no further for a compact office.  Two file cabinets with a narrow top can be set inside to create a desk.  The back wall can have cork tiles applied for an instant bulletin board.  Once you are done working, simply close up the door.
Look around your home for other areas that seem conducive to working in.  You may be surprised by the options, and be able to keep the utilitarian aspect under control.

Top 10 ways to increase calcium absorption

I received this information in the form of an ad for a calcium supplement.  Although I had seen many of the points before I thought some of them were worth making note of.

1.   Make sure your calcium supplement contains vitamin C as it is essential for proper calcium absorption.
2.   Take your calcium in liquid form for the fastest absorption. It is more effective than tablets, and also shouldn’t contain antacids like tablets do, which interfere with calcium absorption.
3.  Be sure to take the doctor recommended 2:1 ratio of calcium to magnesium in your supplement — two parts calcium to one part magnesium.
4.   Eat foods that are high in the amino acid lysine, which is needed for calcium absorption. These include eggs, fish, lima beans and soy products.
5.  Get outside in the sun without sunscreen for 15 minutes, three times a week. Sunshine is the easiest and best way to get vitamin D, which is essential for proper absorption of calcium.
6. Spread out your doses of calcium over the day, as it appears to work more effectively if taken in smaller doses, rather than a large dose all at once.
7.  Avoid taking calcium with iron or zinc as it reduces the efficacy of both minerals and can interfere with calcium absorption.
8. Decrease or eliminate soft drinks from your diet. They are high in phosphorus, which can lead to calcium excretion in your urine.
9. Cut down on junk foods, alcohol, caffeine and white flour. All of these may lead to an excessive loss of calcium from your body and a decreased rate of absorption.
10. Eat foods containing oxalic acid in moderation. Oxalic acid interferes with calcium absorption. Foods containing oxalic acid include almonds, beet greens, cashews, chard, kale, rhubarb and spinach.

1400 Calories a Day to Lose a Pound a Week

Weight loss season has officially begun. Have you tried to get parking at your local GYM lately?  Everyone has the same New Year’s Resolution it seems.  This year I decided I was going to jump on that bandwagon too. I might as well get rid of those extra pounds rather than get used to them!  I decided if I was going to have a resolution to lose weight I had to have a goal, a plan and a way to measure my progress.  Typically when watching my weight I stick to a formula that I learned ages ago.  Eat 300 calories for breakfast, 400 for lunch and 500 for dinner.  You can also have 3 snacks at 100 calories each.  This is a grand total of 1500 calories per day.  Well, I never realized that this is too many calories for a woman who weighs in at less than 140 pounds.  A 140 pound woman wanting to lose a pound a week should only consume 1400 calories per day!  So to measure and track my dieting progress, I decided to try my iPhone apps tools.  Yes! I found a great program called Lose It.  I’m able to set my weight loss goal and then track the calories of the food that I eat with the handy calorie counter.  This shows me at all times where I am on my daily calorie budget. Want to eat more than 1400 calories a day?  Exercise!  You can track calories burned with the exercise tracker, which includes everything from Snow Shoveling to Broomball, and add this into your budget too.  If you do a spin class for an hour and burn an additional 500 calories, you just bumped your calorie budget up to 1900 for the day.  I carry my phone on me at all times so there is no excuse for not entering those mints I ate at the doctor’s office or the handful of m&m’s I snagged from my kids.  If you don’t have an iPod touch or iPhone you can track yourself on your computer with a similar program called the Daily Plate on the livestrong.com website.  Don’t fall for all the latest fad diets.  What really matters is calories in and calories burned.  You need to count them and stick to your plan.  Good luck.  I know you can do it!

Great Gift for anyone who Grills, why Go Outback tonight?

Your grilling friends will be impressed.  No need for going to a restaurant for steak.  Spice it up the way you want, or individually for each guest.  Add a grill charm so the steaks don’t get mixed up OR to show the “chef” how to cook it.

Grill Charms are dime-sized solid stainless steel charms that are placed in your food BEFORE grilling. The serrated stem holds the Grill Charm securely in place while flipping, moving and grilling like you normally do. You Grill Charm your food prior to cooking to distinguish spices and flavors, steak temperatures, or to avoid health or allergy issues.

Grill Charms can make a great host or hostess gifts when going to those holiday parties.  Also, for any office parties where you play the Thieving Secret Santa gift exchange, Grill Charms are perfect for anyone who owns a grill!  And of course, as a stocking stuffer, it’s the perfect size.

Grill Charms are available for $19.95 and come in 4 different collections – Steak Collection, rare, medium rare, etc. Spicy collection, mild, medium, spicy, etc. Charmed Life collection fun personalized collection. Pink Collection with the proceeds going toward finding a cure for breast cancer.

Be charming, give grill charms this year.  Go to www.grillcharms.com

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