Smile!!! Healthy eating has more benefits than we often realize. Not only can healthy eating be a great compliment to your fitness program, it also has other benefits that assist in skincare and hair as well. Did you know that healthy eating also has a direct affect on your pearly whites? Your smile can be improved with a few changes to your diet. For the best results, these habits should be incorporated earlier, but its never too late to make the change. Here are some healthy eating tips that will improve your smile: 1. Get your C on. Eating the recommended amount of Vitamin C will not only help your hair and skin; vitamin C consumption is healthy and benefits your gum tissue as well. 2. Drink your milk young lady. Most of the calcium in your body is in your bones and your teeth. Therefore, calcium intake is necessary for your bones, especially your jaw (which keeps your teeth in place). 3. Tea time. Drink lots of black and green tea. Black and green tea contain caffeine for energy. Additionally, these teas contain antioxidants that strengthen your teeth and gums. Teas also contain fluoride (from the tea leaves) that protects enamel and teeth decay. 4. Minimize the goodies. Decreasing the amount of sweets will help to perfect your smile. Although sweet treats taste good, they are the key culprit of cavities and tooth decay. 5. Brush and floss frequently. Be sure to brush your teeth and floss as recommended. Skipping these key hygienic practices may wreak havoc on your smile.

Fall Farmers Market One of the great things about fall is taking a leisurely, weekend drive to the country and visiting farmers markets. Sometimes I go to Lancaster County to enjoy some of the beautiful products that the Amish farmers sell at their stands. Its all in season, locally grown produce, which is absolutely the best kind. Not only is it a good idea to support small growers, but the homegrown taste of these fruits and vegetables cant be beat. Ill buy a big bag of everything I love, then come home and make a pot of vegetable soup, which really hits the spot on an autumn afternoon. Here are some of the best bets for this time of year: Apples Core, chop, sprinkle with sugar and cinnamon and bake at 350 for 20 to 30 minutes for a healthy dessert. Or eat raw for a filling, fiber filled snack. Beets Boil, peel and add to salads for a sweet taste. Or dress boiled, peeled slices with olive oil, vinegar, salt and pepper; top with goat cheese. Bell peppers Slice and toss with olive oil, salt and pepper; grill, turning occasionally, until soft, about 15 minutes. Use in salads, burgers and burritos, or as a side. Brussels sprouts Halve and toss with olive oil, salt and pepper; roast at 450 until crispy, about 40 minutes. This method mellows any bitterness. Corn Shuck and drop in boiling water; turn off heat and allow to cook 5 minutes. Toss cobs on a hot skillet for 5 minutes; season with chili powder. Kale Make a tasty side in no time! Tear off leaves and boil 2 minutes. Drain thoroughly, chop roughly and toss with dark toasted sesame oil and a dash of soy sauce. Leeks Add to soups for a dose of bone-beneficial vitamin K. Or steam and drizzle with vinaigrette for an appetizer. Strawberries Blend with skim milk for a smoothie. Swiss chard At only 7 calories per cup raw, this leafy veggie is delicious in stir-fries. Or saut in olive oil and marinara to top whole-wheat pasta. Turnip This root veggie is slightly sweet and a nice balance to chicken. Simply boil, mash and season with salt, pepper and nutmeg for an alternative to mashed potatoes. Watermelon Mix 1 cup of small chunks with 2 tbsp low fat feta and a dash of black pepper for a refreshing starter salad.

Turkey Burgers You cant beat a great, smoky burger right off the grill. But when youve pretty much eliminated red meat from your diet, how does a burger lover cope? You master the art of making a delicious turkey burger. Turkey is leaner than beef so the challenge is giving the turkey flavor and keeping it moist. Heres where the creativity comes in. At a recent barbecue I came up with a good solution. First, I seasoned the turkey with Italian seasoning, salt and pepper. I sauted 4 cloves of chopped garlic in extra virgin olive oil. Once the garlic was starting to brown slightly, I stirred in a bag of baby spinach until it wilted. I added freshly ground pepper and a dash of salt. Then I combined the spinach with the ground turkey and mixed it evenly throughout. I formed patties and grilled them on high for a few minutes on each side until they were cooked through. The result is an amazing, garlicky, juicy burger laced with chunks of nice fresh spinach in each bite. My guests went crazy for them and I didnt hear any complaints that the turkey was too dry. You dont even need a bun for these burgers. Enjoy them year round! Who said eating healthy cant taste great?

Ahealthy breakfast If you are trying to lose weight and eating the same old boring breakfast, especially cereal, consider it time to wake up and give your taste buds a treat. Eating the same foods over and over again will make your body plateau. You need to find new ways to put good nutrition and a variety of foods that taste great into your daily diet. Not only that, by not eating a variety of foods you will begin to lack in some basic nutrients and vitamins that keep your body healthy. Healthy eating begins with a good first meal daily and it is important to make it satisfying. In fact, some studies are showing us that eating a hearty but healthy breakfast can actually stave off mid-life weight gain. More than likely it prevents spikes in insulin that is caused by fasting. Remember, it is always smart to eat a variety of foods that are tasty and nutritious. Some recommendations are oatmeal, eggs, yogurt, fruits and cheeses. Breakfast does not have to be boring anymore. A hearty bowl of oatmeal with berries is delicious, as well as an apple with some peanut butter, or a slice of cheese. These are foods that will sustain you for hours and not have you feeling hungry an hour later.

Fitness comes in many sizes I was stunned recently while reading The New York Times headline Better to be Fit and Fat than Skinny and Unfit. The article discussed the mounting research that supports what Ive known for a while fitness comes in many sizes. There is a lot of research supporting the notion a larger, curvier, heavier person can still be fit. Weight alone is not the villain it once was. In July, a report in the Archives of Medicine compared weight and cardiovascular risk factors of 5,400 adults. According to the data, half of the overweight and one-third of the obese people were metabolically healthy. Despite the excess pounds, many had healthy levels of cholesterol, blood pressure and glucose. What does this say? That not all overweight or obese people are in danger of a heart attack. Where does fitness come in? Several studies from the Cooper Institute in Dallas looked at fitness levels using treadmills, where results were loud and clear. Obese people who could keep up had a lower risk of heart disease then those who were slim and unfit. From my own experience, there are many indicators other than weight that define good health. As an athletic size 12, I do not match the Hollywood ideal of a single-digit body type. People are always asking if I truly believe overweight people can be healthy. Absolutely. Now, the scientific community is backing me up. Because of societys obsession with thinness many women told me they felt they had to lose weight before they could even think about exercising. I am telling people there is a place for them. The longer they wait to be skinny the more time they are wasting. Now is the time to get up, move and stop waiting for your body to shrink with some crazy fad diet. We both know this way of eating will never get you there. Fitness is not just for thin people anymore. I keep saying it and apparently someone was listening. Years ago, at more than 300 pounds, I never dreamed of being fit. I just wanted to lose weight and look normal, whatever that meant. Today, the norm is being overweight as two-thirds of females are overweight or obese. Does this mean weight is irrelevant? Absolutely not. But it is no longer an excuse for being a couch potato. You dont have to be skinny to look and feel good. It is time to realize we can have hips and thighs and a shape that is round and still work on being healthy. Be the best you can be in the body you are in today, and challenge yourself to improve that body making it healthier and stronger for your future.

Love the Skin Youre Inand the Outfit Too In the great words of football great Deion Sanders (and many other people often repeat this clich), If you look good, then youll feel good. If you feel good, then youll perform well. This formula is quite simple and not too hard to follow. Many people often ask me how come they lack motivation in the gym. They want these elaborate explanations, but sometimes its as simple as the outfit that youre wearing. Feeling good happens when you are comfortable in the skin that you are in. When you learn to love your body (no matter what the size is), then your workouts will benefit. Losing weight is not a process that happens overnight, so why not practice looking fabulous while youre on your weight loss journey. Skip the oversized tee-shirts and baggy pants with ketchup stains. Purchase workout gear that compliments your figure and shows off your curves. No one is saying to show up to the gym in a bikini, but coming to the gym in an outfit that screams confidence may help to boost your esteem, which in turn will increase motivation in the gym. Showing up in cute ensemble is apart of my regular routineand it may seem a bit shallow at first, but I promise you that it works. Especially if youre wearing the ShapelyGirl line (coming soon), you’ll be the talk of the entire gym!

Healthy Eating While Watching Television Fall is finally here and much of America is excited because the fall television season is back. For television buffs autumn is the time when many of our favorite shows make a return from a long, drawn out summer of re-runs. Because there was absolutely nothing to watch on television during summer many of us started and maintained a consistent workout pattern. With the weather beginning to chill and advent of new TV shows, some of us may let our workouts fall by the wayside. Here are some friendly tips for incorporating healthy eating during the fall television season: 1. Eat at the table. Make sure that you keep your meals and snacks AWAY from the couch. When you eat on the couch you are comfortable and more likely to eat more than you normally would eat. 2. No eating after 7:00 p.m. clause. This entire dilemma can be solved by simply not eating after 7: 00 p.m. After this time, especially if you are just relaxing and watching television, you are not really burning calories. 3. Opt for the healthier snacks. If you must snack while watching television, eat snacks like fruit and chopped veggies instead of heavier snacks. 4. Thank goodness for TiVo. TiVo happens to be the best thing since sliced bread. Instead of watching shows at night you can record them and watch them sparingly throughout the day when you are less likely to get the munchies while watching television. 5. Chew gum and drink water. Chewing gum and filling up onwater while watching television can help to curb your appetite.

Join the ShapelyGirl Fitness Revolution on Saturday, September 13, 2008 at 11:00 AM. Come out to PHAZE Boutique’s Meet and Greet with Debra Mazda, CEO of ShapelyGirl Fitness. There will be shopping, networking opportunities, and the chance to join in on Debra’s revolution. After all, “Fitness comes in many sizes!” For more information about Phaze Boutique or ShapelyGirl Fitness, please visit www.phazeboutique.com and www.debramazda.com. The ShapelyGirl team hopes to see you there! Don’t forget your heels! Phaze Boutique 153 Bala Ave. Bala Cynwyd, PA 19004 Phone: 610-664-2520

Back Pain Its a known fact that many of us suffer from back pain. Whether its mild or chronic, back pain can be detrimental to our workouts. In fact, because of back pain, some people even go as far as abandoning the workout completely. Some may not want to seek medication for back pain, for it can be quite expensive. If you have back pain from exercising, I suggest trying these five methods for relieving your pain. They may not be the ultimate answer, but they sure are worth a try: 1. Heat/Ice Therapythis therapeutic method helps to reduce inflammation and muscle spasms. You first place a heating pad on your lower back for about 10 minutes and then follow it up with a cold pack right after. If you are lucky enough to see a physical therapist, their heat/ice therapy feels even better. 2. A good old-fashioned MASSAGE. Massages increase circulation and relieve muscle tension, muscle spasms, and fluid retention. A professional massage is great because the masseuse usually knows which parts of the body to target; however, if you cant get to a professional, a massage from a friend or loved one will work just as well. 3. See a Chiropractorchiropractors are specialists that know how to align the vertebrae in the spinal column and get you back on track. 4. Back-a-traction. This sleek inversion table can be purchased at www.relaxtheback.com and it is a wonderful way to get the most out of stretching your back. 5. Alternative Medicine should be an alternative. The three most popular alternative solutions for back pain are: acupuncture (thin needles that are placed in your body to increase blood flow and function), herbal medicines and biofeedback techniques (mental and physical exercises that are monitored by sensors applied to targeted points in your body).

ShapelyGirl Fitness Cardio, The Total Body Workout Ballys Total Fitness 2425 S. 24th Street 2nd Floor Philadelphia, PA 19145 Phone: 215.468.6741 This workout consists of: * 45 minute Low Impact workout * 30 minutes Circle Time (open group discussion on Fitness/Nutrition/Motivation) followed up online at www.debramazda.com in the Community area of the website. All workouts are safe, fun, energizing, supportive and motivating. All levels welcome and no experience necessary. Do it at your own pacejust move and breathe. Debra wants you to succeed and get fit! No membership is required Non-members: $10.00 Members: $7.00