Tuesday, February 28, 2012

workout challenge - day 6

I skipped my workout yesterday, but here is todays workout! hope you are staying on track with the workouts! Since I didn't exercise yesterday i am doing 15 minutes today instead of 10 from Fitness magazine, Join me!

15 minute anti-flab workout 
Get more explanation of the workout and each move here.

you will need 3-5 pound dumbbells or cans of food or water bottles.

1. Running Row- 3 sets of ten reps in each leg
2. Squat Swing - 3 sets of 10 reps ( a rep is one in each leg)
3. Iron Cross - 3 sets of 5 reps on each leg
4. Scoop Squat - 3 sets of 10 reps
5. Biceps Squared - 3 sets of 5 reps on each leg

Come back tomorrow for day 7 of the workout!

incase you missed the previous days:
Workout Challenge day 1 http://www.thenutritionvault.com/2012/02/work-out-challenge.html


Pack a Healthy Lunch!

I started a new job as a Clinical Dietitian at a hospital near my house, this got me thinking about what I will eat for lunch every day. I found these lunch ideas below which inspired me to pack my own lunches for work. You can go to the grocery store and buy healthy foods, and pack them for work each day. I will share with you my own lunches that I pack for work later this week!

source - check out the site! 

I think that bringing a lunch to work is a great option, not only do you save money, but you can choose healthy foods, and lose weight! 

Come back later this week for more easy lunch ideas and pictures and recipes for a quick lunch you can take to work! 

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Sunday, February 26, 2012

Workout challenge - day 5

Here is today's quick workout:

this is a 10 minutes workout that will work out your abs, glutes, and give you cardio.
You will need a yoga mat. Enjoy!

  • Jog in place 1 minute 
  • Jumping jacks 1 minute 
  • Plank 2 minutes (a)
  • Mountain climbers 1 minute (b)
  • Push ups 1 minute 
  • Crunches 1 minute 
  • Lunges 1 minute 
  • squats 1 minute 
  • scissors 1 minute (c)


Come back tomorrow for another quick workout and other health and diet tips and advice! 

Saturday, February 25, 2012

color and size of plate effects how much you eat and can help with weight loss


A new study in Journal of Consumer Research found that both plate size and the color of the plate and the tablecloth can effect how much food you serve and eat.

  • Choose smaller plates and bowls - Using larger plates and bowls resulted in subjects serving and eating 31% more than they would with smaller plates and bowls.
  • Choose plates and table cloth with high contrast to your food - changing the color of your plate so it is with high contrast of the food reduces the amount subjects served by 21%. Changing the table cloth so it is in high contrast (different color than the food) to the food reduced the amount of food subject served by 10%.
  • Making these changes can translate into a 10 pound weight loss a year, without much effort, so give this a try!  
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Friday, February 24, 2012

Workout challenge - day 4

Today I am sharing with you tips from Dr Oz and Gunnar Peterson, a celebrity personal trainer.
Watch this quick video from Dr. Oz for description of the workout: http://www.doctoroz.com/videos/10-minute-exercise-ideas

10 minute workout you can do:

  1. Cart Cleanup - After grocery shopping, instead of leaving the cart by your car, take it to the furthest cart stand there is. 
  2. 10 minute walk - Do a 10 minute walk with your friend, spouse, or dog for 10 minutes before or after dinner 
  3. Convert your couch - Easy workouts you can do with your couch  (watch video link above for a demonstration) These 3 exercise moves workout your abs, butt, and shoulders. 
    1. Leg raises - sit on couch, and lean back. With arms to the side raise and lower your legs without touching the floor.
    2. The dip - hold hands on ends of couch, and with legs out front dip your whole body up and down. Don't go below shoulder to elbow level. 
    3. Stand up and sit down - Stand up and sit back down on your couch. when standing up, tighten your abs and gluteus and stand tall. 
here is another video for a workout with Gunnar Peterson, http://www.fitnessmagazine.com/videos/m/32071947/our-complete-workout-with-gunnar-peterson.htm

Come back tomorrow for day 5 of the workout challenge and other health and diet tips! 

Is ice cream addictive like a drug?

The answer is maybe.  A new study in the Journal of Clinical Nutrition looked at brain scans of 151 subjects after eating a ice-cream based milkshake and saw that subjects who frequently ate ice cream showed a lower reward circuitry, similar to effects of regular drug use.
What this means is that eating a lot of a certain energy-dense food causes you to get less satisfaction from that food than you did initially, which may cause you to consume larger amount of that food to achieve the satisfaction you once did. This leads to weight gain and can lead to obesity.

What does this mean? 

  • Enjoy your favorite high calorie foods in moderation, so you avoid this "tolerance" that happens and leads to a lower pleasure achieved from the food. Avoid consuming these foods frequently.

Follow me on bloglovin' and check back for more health and wellness articles!
bloglovin xoxo,

Thursday, February 23, 2012

workout challenge - day 3

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for full detail of the workout check out the Oprah site: http://www.oprah.com/omagazine/Ten-Minute-Toning-Workout

Are you keeping up with workout? If you missed a day, just forget about it and do today!

Check back tomorrow for another workout

Incase you missed the previous workouts: 
workout challenge day one post here 
work out challenge day two post here

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xoxo, Danielle 

Workout music

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follow me on bloglovin' bloglovin xoxo, Danielle 

The truth about Fructose

Fructose consumption is a health issue that I am sure you heard about. A new study from the Journal of Clinical Nutrition, with 559 subjects, just came out that looked at the effects of fructose consumption, and found that fructose has very bad effects on our bodies. Other than increasing fat around the stomach area it increases risk for both heart disease and type 2 diabetes.

Consequences of fructose consumption: 
  • Fructose increases systolic blood pressure 
  • Fructose increases fasting blood glucose 
  • Fructose increases triglycerides 
  • Fructose increases LDL, the bad cholesterol 
  • Fructose increases C-reactive protein, a marker of inflammation (inflammation is BAD)
  • Fructose increases visceral adiposity - Belly Fat 
    • This increase in fat around the belly area was not seen with glucose alone, another type of sweetener. 
  • Fructose reduces HDL, the good cholesterol 
  • Fructose increases risk for heart disease and type 2 diabetes. 
Where is fructose found: 
  • The first thing most people think of when they hear fructose is high-fructose corn syrup, which does have fructose but it is found in other places too. 
  • Regular sugar is made up of half part glucose and half part fructose, so regular sugar is another source of fructose. 
  • 100% fruit juices 
  • The easiest way to reduce your fructose consumption is to lower the amount of sweets, soda, processed foods, and junk such as cake, donuts, and cookies that you eat. 

Come back to this health blog for more health and wellness articles! 
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Tuesday, February 21, 2012

Work-out Challenge

After a yoga class at the Soho House
My biggest challenge is to get my self to regularly workout. Even though I am not trying to lose weight, for general health reasons its so important to be active! and I feel good after I workout. Also, exercising (such as resistance exercise and strength training) increases lean body mass which is metabolically active as opposed to fat which is metabolically inactive (Basically more lean body mass increases amount of calories your body burns.)
So this week I am making a goal to workout every day. I am going to start out very small because I want to succeed so I am going to do a ten minute daily workout that I can do at home and do a yoga class one day this week.
Join me in this challenge! I am going to allow my self to take 1-2 days off, if i need.
I am going to post every day the workout for you to do at home, the same one I am doing. Also, download the check off chart I made and put a check for every day you did some sort of exercise - this will help keep you on track!  I can't wait to finally use all that Nike dry fit attire I bought and never used.
Artwork by the arthlete 
My favorite songs to workout to: 
When at home, put on a good song and get moving!  I use spotify, you can find all my music under my user name Danielle Hamo

  • Cry - Bingo players 
  • I found you - Axwell & max'c
  • Lie to you - Brass knuckles (amtrac remix) 
  • Levels - Avicii 
  • Seek Bromance - TIm berg 
  • Hangover - Taio Cruz
  • Bamboleo - Gipsy kings 
  • Waka Waka- Shakira 
  • Loca - Shakira 
Todays workout: 

  • I stretch for a few minutes before to prevent injury. 
  • Run in place for 1 minute 
  • 10 minute Workout A from Oprah, found here: http://www.oprah.com/omagazine/Ten-Minute-Strength-and-Toning-Workout/1
    • you will need dumbbells but you can use canned vegetables or water bottles instead
    • Below is a summary of the workout, but the link above has a detailed description of each move

Check-off chart:

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Use the link to download the full size image

Come back tomorrow for the day 2 workout! 



The power of repeated exposure

A study in this month's Journal of the Academy of Nutrition and Dietetics showed that providing repeated exposure of broccoli, increases preference and consumption of that vegetable by 18% after 7 weeks of repeated exposure. Repeated exposure requires you to taste the food though! 
So you want to eat more veggies or more of a certain veggie that you may not like? The more you expose your self (or your family members) to to the vegetable - serve it on your plate and at least taste it each time! - will increase your liking and the amount that you will eat! 
This can be used to get your self to like a certain vegetable or just to increase the amount you eat of a vegetable that you already like! 

Amazing artwork by tpagon (instagram: @tpagon) 

For more tips on how to increase your fruit and vegetable intake, read my previous post here


Monday, February 20, 2012

How many calories should you consume?

If you are on a diet or just trying to maintain your current weight it is a good idea to know how many calories you should consume per day. The 2000 calories a day or 1800 calories a day is a generic number that does not fit all. How many calories you should consume is personal for each person and depends on their age, activity level, and weight. 

How many calories do you need to maintain your current weight 
To calculate how many calories you should consume daily use this easy calculator from Cornell University: http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm
for stress factor leave it as "none"
and activity factor put "Ambulating"
You will get 2 results, but pay attention to the "caloric requirement," If you are very physically active this will be higher (multiply caloric requirement by 1.1 if you are very physically active) 
The Cornell University calorie requirement calculator
Weight loss and weight gain

  • If you want to lose weight you will need to take the caloric requirement and subtract some calories from it 
    • subtract 500 calories per day from the caloric requirement will yield a 1 pound weight loss per week 
    • Subtracting 100 calories per day from the caloric requirement will yield a 2 pound weight loss
    • Read my previous post "weight loss 101" here to understand where I got those numbers from. 
  • It may be hard to cut your calorie intake by that amount, especially if you are aiming for a 2 pound weight loss per week, so include physical activity which can go along with your diet.
  • here is a quick table for you to get an idea of how much calories you are burning from your workout:

How you should use this information:
  • Knowing this information is to start making your self aware and become better educated about the choices you make, its not about obsessing over each calorie. 
  • Now with this frame of reference for the calories you should consume and how much calories you burn in your physical activity you can look at food labels (make sure you take notice of what they consider a serving size) and better understand if you want to choose to eat that food or not. 
  • Also, go on the site of the restaurants where you eat (Cheesecake factory, Starbucks, any fast food spot, friday's, ect.) and look at the nutrition information to see how many calories are in the dishes you eat. You would be surprised to find out that the caesar salad you are eating actually has more calories than a cheese burger, and a green salad with dressing on the side and grilled chicken would be a much better option. 
  • Being aware of this information helps you realize where your trouble areas are so you can concentrate on fixing them and achieving your goal weight in a healthy and long term way.  

source - Arthlete, prettiest illustrations

Check back for more weight loss and health advice! 


Saturday, February 18, 2012

Stop with the fad diets, They don't work

Why fad diets don't work
Fad diets, that are restrictive, depriving, and promise a fast weight loss solutions don't work! 
The reason for this is because as soon as you get off this diet, which will happen because you will not eat that way for the rest of your life, you will immediately start gaining weight back.
The heart and lung institute both emphasize the importance of having a weight maintenance plan to prevent the common weight gain after a diet. 
As i've said before, over 95% of people who lose weight on a diet end up gaining the weight back. This leads to a vicious cycle of yo-yo dieting and promotes guilt and low self esteem. 
A study I just read proved that the macronutrient composition of a diet is unrelated to weight loss. What this means, is that there is no reason to take part in a diet that limits carbs and promotes protein, or a diet that limits fat, or any other diet that restricts certain macronutrients. Non of this is related to weight loss. 

What does work for weight loss and long term maintenance 
Basically this all leads to something i've said before - Develop a healthy lifestyle, where you are not deprived yet challenged to eat better. This healthy lifestyle should include some physical activity. Also it should include high consumption of fruits and vegetables, because higher fruit and vegetable intake is linked to a long term weight maintenance which is what people who lose weight want to achieve. They want to keep the weight off. 

How to achieve this healthy lifestyle
To achieve a healthy lifestyle, include healthy foods in your diet, such as fruits and vegetables, and try to lower the amount of junk you eat (cakes, cookies, chips, croutons, high fat cheeses, ice cream) Aim for 25 grams of fiber a day, this will not only help reduce risk for some types of cancers, and reduce cholesterol, it will also help you consume less calories which will lead to weight gain. Incorporate grilled fish like tilapia, snapper, tuna, or salmon or grilled boneless chicken breast. Eat healthy snacks between meals to help curb appetite, be prepared with your healthy snacks or else you may fall victim to that blueberry muffin that can cost you 400 calories! Find healthy snack ideas in 2 of my previous posts, here and here

Come back to read more posts on how to achieve this healthy life style. What you should eat and tips to success. 

First thing is first, use the food contract
First, you should start off with the food contract I wrote about previously. See that post here. If you have not used it, I encourage you to try, because it outlines a plan for your self and accountability to keep you on track! 


Friday, February 17, 2012

Healthy foods: Tomatoes

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Recipe at dashing dish
Try making this Pasta Salad recipe using tomatoes at 126 calories per cup 

Come back for more health and wellness articles and weight loss tips :)  


Thursday, February 16, 2012

Healthy Foods: Tea

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Check out my previous post "sip tea to weight loss" to learn more about tea and how to choose the right tea here


Wednesday, February 15, 2012

Healthy foods: Healthy Snacks

I saw these awesome healthy snacks from the blog "Keep your diet real" Click the link before to go to the blog and get an explanation of all these snacks! Cant wait to try number 1, 13, & 17. 

Pin It Make some of these healthy snacks today! a healthy diet consists of 2 snacks a day to help curb appetite between meals and avoid eating junk like muffins, cookies, and chips. xoxo, Danielle 

Effortless weight loss tip

When developing a healthy life style, changes like this can really pay off. Liquid calories don't have the same filling effect as food, so why waste calories on them? Try swapping out your soda for water this week! 

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Come back for more easy weight loss tips! 


Monday, February 13, 2012

10 Easy Tips for a healthier life

Here are 10 quick tips for losing weight and just being healthy: 

  1. Have a pet? Walk your dog for 20 minutes around your neighborhood or do lapse with your dog around the dog park. 
  2. Rule of 3 - If you have to go somewhere that is three or less floors away, take the stairs 
  3. Trying to lose weight? Get your other friend with the same goal and make a small bet. A study showed, that using an incentive such as money to lose weight resulted in 10 pounds greater weight loss than without an incentive. 
  4. Get a jar and put one dollar for everyday you follow your goals for eating healthier. When you get to 30 days (or 60 days, your choice) buy your self a non-food reward! 
  5. Drink Wine - a study showed that woman who drank red wine were 30% less likely to gain weight and 21% less likely to add inches to their waistline than non wine drinkers. Drink 1 glass of red wine per day. 
  6. Take a walk during work - A study showed that a short walk curbed subjects appetites and resulted in subjects consuming 50% less chocolate and snacks than subjects who rested for 15 minutes instead of walking for 15 minutes. 
  7. Eat yogurt - A study showed that subjects who consumed probiotics, such as the ones found in yogurt, were 42% less likely to catch a cold. 
  8. Chew gum- chewing sugar-free gum can curb appetite and prevent mindless snacking as well as lower stress level by 16% 
  9. Stop fad diets and develop a healthy lifestyle - over 95% of people who lose weight on a diet end up gaining the weight back. 
  10. The #1 barrier preventing americans from living a healthy lifestyle is lack of willpower. By knowing this you can choose goals that alter the environment and doesn't put you in situations that you may break your healthy lifestyle. Instead of saying "i will eat less candy" get rid of snacks in your house, so even if you don't have the willpower to not eat the candy, it won't be there! (Examples of other changes: Avoid buffets, have healthy foods more visible and ready to eat, eat at home more often rather then eating out)
Here is a printout for quick reference. Put this on the fridge or somewhere visible like the background of your computer. Make your own list of easy and creative tips for being healthier and general health and wellness.

Come back for more health and wellness posts soon! xoxo, Danielle

Chocolate and Your Health

I saw this interesting article, about how chocolate can help your health, so i wanted to share it with you. It talks about how chocolate can help with math, making you feel full, makes you feel better, makes you relax, and live longer. 

Remember: Moderation is key! and choose dark chocolate over milk chocolate, because there are higher levels of flavanols, the beneficial compound in chocolate.  



Sunday, February 12, 2012

Anti-Inflammatory Diet

Anti-Inflammatory diet

Anti-Inflammatory diet by danielle1987 on polyvore.com

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  • The anti-inflammatory diet is a diet that promotes overall health, wellness, longevity, and disease prevention because most chronic diseases and other conditions such as heart disease, cancer, arthritis, bronchitis, acne are pro-inflammatory. 
  • If you want a general healthy diet, this is a great one to follow. 
What to eat:
  • Foods high in omega-3 fatty acids 
    • Flax seed oil 
    • Flax meal 
    • Salmon 
    • Fish oil Supplements. Find out how to pick the right supplement here.  
  • Curcumin & Turmeric. Read more about this spice and how to cook with it here.  
  • Foods high in vitamin D. Find foods high in vitamin D here.  
  • Kefir, plain and low-fat. 
  • Flavanoids: Quercetin & Apigenin have been proven to be anti-inflammatory 
    • Sources: Onions, Apples, Tea, Berries, Olives, Bananas, Lettuce, Plums, Red Wine, Celery, Lemons, Parsley, Oregano, Beets 
  • Beets - High in betalains which are anti-inflammatory. 
Foods to avoid that are pro-inflammatory: 
  • Foods high in omega 6 
    • Corn oil 
    • Safflower oil 
    • Sunflower oil 
    • Soybean oil 
    • USE OLIVE OIL INSTEAD, which is a monounsaturated fatty acid. 
  • Processed foods 
  • Fried Foods (They will usually be fried in the above oils) 
    • French fries, Chicken nuggets, ect. 
  • Commercial salad dressing (Main ingredient is oil high in omega 6) 
    • Instead making a olive oil and balsamic or olive oil and lemon dressing. 
  • Margarine & Shortening 
  • Store bought cakes and cookies 
Incorporate fruits, vegetables, lean fish, beans, and whole grains for a complete diet. This diet can be used as a general healthy way of eating or as a weight loss diet. 


Saturday, February 11, 2012

The Omega 3 vs. Omega 6 debate

Chances are you heard about Omega 3 fatty acids and Omega 6 fatty acid. I've done all the research and here is the facts:

  • Omega 6 fatty acids are found in the common foods that we eat in the western diet 
  • Omega 3 fatty acids are found in oily fish and algae foods that are not commonly consumed in the western diet 

  • Because of this, we consume WAY MORE omega 6 fatty acids than we do omega 3 fatty acids. 
PUFA = Poly Unsaturated Fatty Acids

  • Unfortunately for us, Omega 6 fatty acids in the body lead to inflammation, which is the root cause to almost all chronic diseases.
    • Most pain medications we take are under a class of "Non-Steroidal Anti Inflammatory Medication," so you can see how detrimental inflammation is to our body.  
    • Inflammation is a natural response our body gets to cuts or trauma, but in the case of chronic diseases it is an uncontrolled response. 
  • Omega 3 fatty acids, on the other hand, lead to anti-inflammation. This is extremely important in overall health and wellness.  
  • Here are some benefits from omega 3 fatty acids in our health and wellness: 

  • Come back tomorrow to read my post of the anti-inflammatory diet. It includes foods that promote anti-inflammation in the body and is a diet perfect for over all health, wellness, and longevity. 
  • Also, unless you eat fish such as salmon 3 times a week, most people benefit from a fish oil supplement of 1.5 grams a day or more. Read my previous post here which outlines how to choose the right fish oil supplement. 

Friday, February 10, 2012

High salt intake increases risk for stomach cancer

We know high salt intake to be unhealthy because it can lead to hypertension, heart disease, and kidney disease but now add stomach cancer to that! 

Salt intake and risk of stomach cancer

A new study that examined 7 previous studies including more than 270,000 individuals concluded that people who have a "high" intake of salt have a 68% increase risk for stomach cancer! As for "moderately high" salt intake, they had a 41% increase in risk for stomach cancer when compared to "low" salt intake.
The study also looked at individual foods that are high in salt. High consumption of pickled foods increased risk of stomach cancer by 27%. High intake of salted fish (think sardines) and processed meat (cured cold cuts, hot dogs) both increased risk of stomach cancer  by 24%. 
Not surprisingly, there was no connection between intake of miso soup and stomach cancer.

How does salt increase risk for stomach cancer?

  • High amounts of salt in the stomach was shown to cause damage to the mucus layer in the stomach and cause inflammation. This leads to increase in mutations and overgrowth of cells which leads to a tumor. 
  • Salt supports over colonization of H. Pylori which is a known risk factor for stomach cancer. 

How to lower your salt and sodium intake 

  • Use Mrs. Dash seasoning, they are free of salt and have yummy spices like onion, garlic, pepper, and paprika to enhance the flavor of your food without salt! I also marinade with it. I add it to olive oil and coat vegetables before roasting them. 
  • Swap your table salt for Mrs. Dash's table blend 
  • Avoid high sodium foods such as frozen dinners, pickled vegetables, cured meats, salad dressings, canned foods, vegetable juice, soups and broths, marinades, pasta sauce, and other highly processed foods. 
  • Check the nutrition label, avoid foods with more than 300 mg of sodium per serving. Optimal foods will have 140 mg or less per serving. Your daily intake should be 1500 mg of sodium or less. 
Check back for more health and weight loss posts on this health blog! 

Share your ideas of how to lower your sodium intake in the comment section :)