Waist to Hip Ratio Waist-to-hip ratio is another way to access your current state of health. Your waist-to-hip ratio tells you if you are one of three different types of shapes: Pear, avocado, or apple (in order to give you more of a visual; lets use the images of fruits). Pear-shaped means that most of your fat builds up on your hips. Celebrity pear-shapes include Beyonce and Jennifer Lopez just to name a few. Apple-shaped women have fat that gravitates more towards their waist and upper torso. Apple-shaped women most times have larger tops and skinnier legs. Lastly, avocado-shaped are somewhere in between. Although I love avocados and apples (the foodsthat is), these shapes are more likely at risk of certain weight-related health conditions, including heart disease, stroke, and diabetes. Good news pear-shapes! But that doesnt completely put you in the clear. Even if your waist is proportionately smaller than the rest of your body (it should be ten inches smaller than your chest and hips), having a waist size larger than 32 increases your chance of coronary heart disease.

Body Types: Customizing your workout and healthy lifestyle can all depend on one thing: your body type. Have you ever noticed that you may gain most of your weight on your hips and thighs, while your best friend gains all of her weight in her midsection? Most people dont realize that we were all created differently. Our body structure may be unique to us because of heredity or lifestyle choices; nonetheless, its important to know which body type you have in order to create an optimal fitness and healthy eating plan specific to your body. Check out the three body types below: Ectomorph: Have you ever had a friend that can eat whatever they want without gaining a single pound (although they may have high blood pressure, cholesterol, and every other obesity related issue in the book)? This body type is notably the type with the highest metabolism and often has trouble gaining weight. Ectomorphs are often shaped like a pencil and they can pretty much eat whatever they want without gaining a pound. I like to call them con-artists because they may look slim and healthy, but their insides may be crying for help. Mesomorph: The mesomorph has well-defined muscles and large bones. The mesomorph gains fat easier than the ectomorph, but has more capability to gain muscle. You can spot a mesomorphs head a mile away because the bones and muscles of that region are usually definitive (i.e. cheek bones and a square, heavy jaw). No matter the weight, arms and legs are developed and even parts like the hands and feet have clearly defined muscles. An overweight mesomorph has minimal loose skin and sometimes just looks very muscular. Endomorph: This body type is round and soft and most of the weight is stored in the midsection. Endomorphs have high waists and chunkier arms and thighs than other body types (although they may have smaller hands and ankles). Most endomorphs are short in stature and easily gain weight. Combination: There are people that fall into one category, but more often than not, people are a combination of the different body types. We call them: ecto-mesomorphs, or endo-mesomorphs. In other words, they carry characteristics of both such as a small waist, but a tendency to gain more fat. Knowing your body type is an integral part in winning the battle on weight loss. Exercise and diet must be crafted to your specific needs. Which category do YOU fit in? *Stay tuned for exercises and diet remedies for each body type.

To H-E-double hockey sticks with the Scale! Ladies and Gentlemen: You MUST stop depending on the scale to give you confirmation for weight loss. There are other ways to track your progress. Im not saying that the scale is badsometimes we need the scale for a gut checkto make sure that we havent gone overboard with holiday eating or being sedentary for too long. However, while you are committing to a healthy lifestyle change and fitness program, the scale can be very intimidating. Too often, people step on the scale and dont see the results they want. As a result, they abandon their fitness program. I dont know how many times Ive heard, The scale hasnt gone down enoughso Im quitting. Its easier to just be fat. Here are some honest truths about the scale: 1. When you first begin ANY weight training program (even if its a program with light resistance), your muscles hold in water. Thus, in the beginning of your program you are actually more likely to put on a few pounds instead of losing them. Once your muscles are adjusted, you will begin to see the weight fall off. I always recommend not standing on the scale for at least two months after starting a weight training program. 2. Ladies: We have those little monthly friends that come to visitand guess what? Water retention in our friends travel bags cause us to pick up a few pounds. 3. On average, our weight fluctuates between 2-5 pounds each day. These fluctuations depend on the time of day, what we ate, and other factors. So even if you step on the scaleyou should always keep a range of numbers in mind. 4. A HEALTHY weight loss is 1-2 pounds per week. This means that you are building muscle (which will eventually burn more calories and fat) and losing the right type of weight. Rapid weight loss is often a result of water weight and loss of lean muscle. The scale can be mentally and emotionally discouraging, so numbers on the scale shouldnt be the sole determiner of weight loss success. Track your progress with different techniques such as measuring tape or simply noticing how your clothes fit. Also, judge how well you feel internally. Have you decreased shortness of breath when climbing stairs? Do you feel more energized and alert? Once you begin to feel good about yourself and take your mind off the numbers, only then will they begin to drop.

Toward a HealthierYou! Growing up weve heard a thousand times about how milk does a body good. Dairy products contain calcium and help to maintain strong bones. However, our bodies (especially our metabolic functions) benefit from fiber as well. We dont hear enough about the many powers of the almighty fiber. Although our colons are thankful when we provide it with fiber-rich foods, people often feel disgusted when fiber and regularity become the primary topic of any conversation. When maintaining a healthy lifestyle, the reality is that fiber needs to be discussed. Did you know that 25 grams of fiber per day is recommended to keep us regular? In turn, the more regular we are, the faster our metabolism works. Just thinka cup of organic raisin bran (which contains 10 grams of fiber) and youre already halfway there. Fiber makes our intestines move faster, which helps to create a feeling of fullness. It also cleans our colon and assists in getting rid of toxins that lie upon the colon walls. Finally, fiber is great for soft, regular bowel movementsthe kind we all like. Its best to get fiber from your foodbeans, whole grains, vegetables. However, if you need to take a supplement, 100% pure psyllium husk is your best option. It tastes like tree-bark, but it sure does work magic.

Now that weve been given a crash course in metabolism, how can we give our metabolism a boost? There are definitely sure -ire ways to speed up your metabolismeven if youve passed the 30 year mark. Below, is a comprehensive list of ways to increase your metabolic rate: 1. Eat foodFREQUENTLY! It is recommended that we eat at least five-six meals per day in order to keep our bodies burning calories. What a concept. In order to lose weight, you have to eat moresounds great to me! Now, before I encourage someone to do the wrong thingfive to six SMALL, yet HEALTHY meals are recommended. This means a well-balanced diet full of a variety of different food groups. An example of a small meal may include a sliced apple with two tablespoons of peanut butter OR a cup of whole grain cereal, one cup of skim milk and one sliced banana. 2. Dont be afraid to build muscle. Some people are absolutely frightened by the idea of resistance training. Women fear that they are going to look like a male bodybuilder if they even lift one pound. The truth of the matter is that weight training is a necessity to losing weight and increasing metabolism. One pound of muscle burns more calories compared to one pound of fat. That means that a muscular 220 pound person is going to burn more calories than a sedentary 220 pounder that has a higher body fat percentage. There are different types of resistance training and it only matters that you choose the one that best fits your personal weight loss goals. They include, but are certainly not limited to: exer-tubes, rubber bands, hand weights, interval training, free weights, and machine weights. 3. Breakfast: Never leave home without it. Never, ever skip breakfast. It is the MOST important meal of the day. Breakfast will get your body moving and ultimately increase metabolic function over an extended period of time. 4. Spice up your life! Eat spicy food such as jalapeos and cayenne peppers because they release adrenaline, which in turn increases metabolic rate. 5. Aerobic ExerciseJust do it! It is imperative that you exercise at least three days per week (with the recommended 30 minutes per day). Swimming, hiking, walking, jogging, dancing, or jamming to the ShapelyGirl Lets Get Moving! DVD. All of these are adequate exercises.

Lets face it. The older we get, the slower our metabolism seems to get, right? Eating a medium pizza at 3 :00 A.M just doesnt seem to burn off as easily as it did 20 years ago. Naturally, as we ageso do our bodily functions. One key function that helps to control our weight is metabolism. As we get older, the reality is that metabolic rates slow too. Metabolism is the amount of energy in calories that your body burns to maintain weight. There are various ways to maintain a healthy metabolic rate. There are also ways we sabotage our metabolism as well. First, yo-yo dieting is a primary culprit of slowing down metabolism. The constant fluctuations in eating habits are not good for stabilizing metabolic rates; they only end up decreasing your metabolic rate. So the next time youre thinking about skipping breakfast, think about how that will effect your metabolism. Second, being sedentary is another culprit. (Some people may want to flip-flop the order, but sedentary lifestyle and yo-yo dieting can just as equally ruin your metabolism). In order for your metabolic rates to increase, you must GET MOVING! Symptoms of abnormally low metabolic rates (these are people who often suffer from Hypothyroidism) include fatigue, sensitivity to cold, dry skin, constipation, slow pulse, low temperature and low blood pressure. These instances are definitely increasing and may be a result of heredity and other factors; but if these symptoms apply to you, please consult your physician about getting tested for Hypothyroidism.

Multivitamins In a perfect healthy world, we would all get our vitamins and minerals from our well-balanced diets. Unfortunately, reality is that the average person does not consume the daily-recommended vitamins and minerals necessary for optimal health. Additionally, the average American is overloaded with man-made processed foods that are stripped of nutritional value. Therefore, one must replenish these vitamins and minerals in order for the body to function and be healthy. There are two ways to combat this problem. First, one can load the refrigerator with healthy foods that contain the recommended daily value of each food group. Or, one can take supplemental multi-vitamins in order to get the necessary vitamins and minerals. Now, taking a multi-vitamin does not replace healthy eating, it simply supplements vitamins that we would otherwise get from our food. Choosing a multi-vitamin depends on a persons individual needs. This means that you shouldnt automatically take the multi-vitamin that your friend or co-worker may be taking. We all have different needs. Some people are extremely physically active or anemictherefore, they should choose a multi-vitamin that supplies the necessary compliments for their bodies. Also, women, men, and those of all ages have certain needs as well. Stay tuned for the best multi-vitamins list that will be posted soon.

Top Organic Fruits and Veggies In the quest to incorporate healthy eating habits, some people are discouraged from buying organic produce because they are more expensive than regular fruits from the local grocery store. Although optimal health is a reason to spend the extra cash, there is an option for those who may not be able to afford to go 100% organic. Finding a happy medium is the key when being both health conscious and a financially savvy shopper. There is a list of fruits and vegetables that should be purchased organically with no exceptions. In other words, these particular fruits and vegetables have anywhere from a 50-99% chance of being infected with chemical pesticides. Especially fruits and veggies that do have a thick, outer skin are particularly susceptible to harmful pesticides. Therefore, it is imperative that as a health-conscious consumer, you at least think about purchasing the following list of organically grown fruits and vegetables: NectarinesCelery Pears PeachesApplesCherries Strawberries Imported Grapes Spinach PotatoesBell PeppersRaspberries

Toward a HealthierYou! What does it mean when foods are called organic? There has finally been a new seal issued by the U.S. Department of Agriculture to designate foods that are certified organic. It took 10 years to create the standards for this certification, and it should help clear up some of the mystery in defining true organic products. The only foods that will qualify for the seal are those that are at least 95% organic. That means produced with the use of growth hormone, antibiotics, most pesticides, and toxic fertilizers. The rules take effect on October 21, 2008, but it could take a number of months after that to start seeing the stickers in grocery stores. Until now it was up to the consumer to sort through often confusing product information to decide if an item was truly organic. Regulation had been left up to states and private organizations. The new guidelines will place foods in one of the following categories: 1) Food that is 100 percent organic may carry the new “USDA organic” label and say “100% organic.” 2) Food that is at least 95 percent organic may carry the new seal. 3) Food that is at least 70 percent organic will list the organic ingredients on the front of the package. If a product is less than 70 percent organic, the organic ingredients may be listed on the side of the package but cannot say “organic” on the front.

Toward a Healthier You! In controlling hunger its important not to let your blood sugar level drop during the day. When that happens we tend to get tired, cranky and our energy levels sink. That is why snacking is so important. However snacking is not a meal or a meal replacement. The average snack should be around 100 or so calories. Healthy eating today requires some preparation. Here are some great snacks to keep you going that dont come out of a vending machine: 1) A cup of yogurt. Keep it low fat and low sugar. Yo-Plait is my favorite 2) A piece of fruit or a cup of fruit salad. An average grapefruit is about 90 calories and so is half of a cantaloupe. 3) Sliced apple with a little bit of peanut butter 4) Protein bar that is high in fiber and protein and low in sugar 5) Small serving of frozen yogurt in a cup 6) Cut up veggies with bean dip or hummus 7) A small package of string cheese with apple These are healthy and nutritious snacks for you to eat and easy to digest.