We are excited to announce the first ever ShapelyGirl Giveaway! This week we will be giving away two (2) copies of the latest ShapelyGirl Workout DVD entitled “Lets Get Moving!”. All you need to do to enter to win is leave a comment below and tell us one thing you would like to know about fitness, dieting or nutrition. On Monday September 15th, we will randomly select two winners and will contact them to arrange for shipping (we will take care of shipping costs). So just leave a comment below and you might win a free copy of ShapelyGirl – Lets Get Moving!

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Rules: 1. Leave a comment below and tell us one thing you would like to know about fitness, dieting or nutrition. 2. You may only enter this specific giveaway once! 3. Contest is open to anyone in the United States or Canada. 4. Winners will be chosen randomly. 5. Entries will be accepted until 11:59pm EST Sunday September 14th. Contest Sites Sweepstakes Advantage Online-Sweepstakes.com CashNet Sweepstakes

Spinning/Toning Join Debra Mazda for 45 minutes of Spinning/Toning at: VIGORworks 1315 Walnut Street Lower Level Philadelphia, PA 19107 Phone: 215-545-2000 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

Grains Some commonly eaten grain products are: Whole grains: Brown rice Buckwheat Bulgur (cracked wheat) Oatmeal Popcorn Ready-to-eat breakfast cereals: Whole wheat cereal flakes Muesli Whole grain barley Whole grain cornmeal Whole rye Whole wheat bread Whole wheat crackers Whole wheat pasta Whole wheat sandwich buns and rolls Whole wheat tortillas Wild rice Less common whole grains: Amaranth Millet Quinoa Sorghum Triticale Refined grains: Cornbread* Corn tortillas* Couscous* Crackers* Flour tortillas* Grits Noodles* Pasta* Spaghetti Pitas* Pretzels Ready-to-eat breakfast cereals Corn flakes White bread White sandwich buns and rolls White rice. *Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words whole grain or whole wheat to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel — the bran, germ, and endosperm. Examples include: whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour degermed cornmeal white bread white rice Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word enriched is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

10 Least Expensive Ways to Exercise One of the core reasons (or excuses, for a lack of better terms) why people are not moving their bodies is because they think that exercising is too expensive. Granted, a gym membership can provide many amenities that may be useful for physical fitness; however, gym memberships arent necessary to be healthy and maintain an active lifestyle. There are tons of ways to exercise without paying. They include, but are certainly not limited to the following: 1. Walk away the pounds. Walking is free, free, and free. You can walk around your neighborhood, a lake, or even a take a speedier walk to the nearest bus or train terminal. Walking is a great way to also bond with friends, coworkers, and family. 2. The homemade home gym. If you have a few extra dollars in your budget go to the nearest fitness store and purchase some dumbbells, bands, or leg weights. They do not cost much and you can incorporate a variety of resistance workouts without spending hours in the gym. Also, if you dont have dumbbells, lift gallons of water or laundry detergent. 3. Shake what your momma gave you. A night of dancing is one of the most enjoyable and inexpensive ways to exercise. Who knew that what many just consider a social gathering is actually considered fitness? 4. Mr. and Mrs. Clean. Cleaning the house and performing regular house chores such as vacuuming or washing the car is a form of exercise. Granted, its not going to burn the same amount of calories as running 20 miles per week, but it will keep that metabolism moving. 5. Take a dip in the pool. Many people belong to apartment and condominium complexes and have free access to the pool. Swim a few laps or do some water resistance training. Its a workout and itll help to keep you cool during the hot summer months. 6. Its not just recreation, it is exercise. Many recreational activities such as tennis, badminton, and racquetball have become excellent ways to incorporate fitness into your life. When we are enjoying what we do, we are more likely to do it, right? These activities are fun and make for great workouts. 7. Drop in. Many gyms and community centers offer drop-in classes. This doesnt force you to sign a contract or pay monthly fees. You simply show up whenever you have the money for your favorite aerobics class. Most drop-in classes charge from $6- $10 per class. 8. Exercise Television. You can follow along with fitness programs that air on television. Or, you can purchase an inexpensive workout video to use in the comfort of your own home (I highly recommend Lets Get Moving!). Also, keep in mind that you can rent exercise videos from the library for free. 9. Going for a ride? Purchase a bicycle and ride the heck out of it. It will keep you in shape and save you money on gas. 10. Get your groove on. YesI said it. Its a proven scientific fact that physical activity in the bedroom increases endurance and improves fitness. Now, Im warning you that this activity must be combined with other forms of physical fitness to work of course.

Healthy, Chemical-Free Grilling We can not emphasize enough the importance of choosing foods low in calories and fat, but what about foods that could be chemically damaging to our bodies? It is certainly true that digesting harmful chemicals have adverse effects on our bodies, especially in the weight category. Many people have been concerned over the past few years about the correlation between grilling and the risks of cancer. The two main substances that are produced from grilling are: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). The chemicals are formed by putting food, primarily meats (and some grilled veggies) in contact with intense heat. Reducing these cancer-causing agents is surely a part of incorporating healthier eating habits. With summer coming to a close, here are a few chemical-reducing grill tips: 1. Kiss the fat goodbye. Be sure to trim all the excess fat off of the meats before grilling. It may take longer to prepare (actuallyit only takes a few more minutes), but it will do wonders for your health. 2. A clean grill is a good grill. Healthy grilling starts with sanitation. Avoid putting other impurities in your body by cleaning the grill before cooking. 3. Marinade it. Marinades are based in olive oil and other healthy ingredients that help from preventing the chemicals to seep into your meats on the grill. And besides, they add lots of flavor! 4. Super well done is not so super after all. The more flames that are added to the meats, the more HCA and PAH are produced. Extremely charred sections of meat should be shaved off when possible. 5. Herbs and Spices. Basil, Mint, Thyme and other tasty herbs not only help to flavor your food, but they also help in reducing HCA formation as well.