Posts tagged ‘loren silas healthy housewives’

September 12, 2013

Sometimes shopping is my cardio….

As, one of my favorite characters said….

Hi! Hope everyone is having a wonderful week. Ok so I got a really great shopping tip today from one of my clients and wanted to share with all of you. My amazing client and friend AK, for short owns and operates Kazy’s Gourmet Sushi & Seafood.  She supplies most of the finer restaurants in town with their fresh seafood and sushi and runs a Japanese restaurant and small grocery store. She is a very smart business woman so I listen when she gives me tidbits.

Today she explained to me how she shops online and basically never purchases anything until it goes on sale, or has a rebate and some type of purchase offer which happens about 85% of the time. Her tip for that is filling up your cart or wish list and then going back to purchase once the items have been discounted and she checks them every few days. That seems easy enough right? and I can’t tell you how many times I’ve made purchases only to see them go on sale right after.

Another way she saves a little money and actually receives money back is through Ebates. Ebates is a free online company that gives you cash back for accessing your favorites store through their site and making purchases. Companies that partner with Ebates will offer anywhere from 1 to 20 percent back, or more. There is no membership fee, and they also feature coupons and other exclusive offers.

Here’s an example of how it works: Retailer gives Ebates 2% of every sale that gets referred from Ebates. So if Ebates sends a customer to Retailer, and that customer buys a $500 computer, Ebates will make $10 on that sale and mail you a check for half of that $5. Its a great deal for just clicking through their site to purchase! Retailers include  Walmart, Target, Bestbuy, Barnes & Noble, Kohls, Gap Kids, Justice, Saks, Old Navy, Lego Store, Petco and so many more!

I signed up tonight, which consists of typing in my name and email and received $10 gift card to my choice of retailer. I choose Target. I also signed up at FatWallet.com which is similar to Ebates and purchased a Living Social deal I was going to purchase anyway with 2% back. 🙂 Another site to check out is Befrugal.com.  Happy Cardio!

 

Kathy, Fit Fashionista 🙂

 

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June 21, 2013

Drink More Water and Shed the Weight

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Maybe my Grandma has been on to something all of these years.  My 85-year-old Grandma drinks more water than anyone I’ve ever seen. She also has a very specific way she likes her water. She prefers it slightly chilled, no ice, in a glass, and filled up only halfway.  So cute! Grandma has always preached to me the benefits of water. And yes, I do know there are lots of benefits to drinking water. It can make your skin look youthful and pretty, help headaches, help with digestion, and so much more. However, she never told me that by drinking more water I could actually lose water weight! We are right in the middle of swimsuit season; so what better time to pass on to you what I do to help me ignite my body into getting rid of water weight and to help jumpstart my system to losing weight fast.

When I was competing in the bodybuilding world I would walk into the gym or go to a competition and see those people carrying around their huge jugs of water.  I would always think this looked funny and wondered to myself why drinking that much water was really necessary. I finally get it.  Truth is that by drinking a lot of water, you are actually tricking your body into ridding the water more efficiently.  Just like when your body shifts into starvation mode and starts storing fat when you have a food fast, it also starts holding water when you don’t drink enough of it. So by changing up how much water you intake, you can teach your body to get rid of water instead of storing it. Studies actually show that drinking water before meals makes you eat less because you feel a little fuller.  The Public Health and Water Research went a step further and did a study to see if weight loss was also sustainable.  They split the study into two groups. One group drank two 8ounce glasses of water before their meals for 12 weeks and the other group did not.  At the end of the twelve weeks, not only did the patients who drank the pre-meal water lose an average of 4lbs., they also sustained the loss over time. Also, studies showed that when you couple drinking about two glasses of water before you consume a low caloric meal, you lose more weight than when are just solely on a low caloric diet alone.

For example, say I have a big event in a few weeks that I want to look my best for, there are a three things that I focus on in order to kick-start my system.  I have to strategically plan out my 1.) low caloric diet, 2.)water consumption and 3.) my workout routines. In this blog I am only going to focus on the water consumption part. So as far as the water part is concerned, not only do I just think to myself that I need to drink more water, I plan it out strategically.  It seems like a lot at first but after a few days I usually start getting more used to it. So here it is…I drink 2 full (16ounce) glasses before each meal and then two more glasses at my mid morning and then mid afternoon snack time. Think that sounds like too much? So did I. But when I am really getting serious about jumpstarting my system, this is one of the things I implement.  Obviously, it flushes me out pretty good and I end up going to the restroom more times than a pregnant woman. It gets annoying, but I try to keep in mind that it’s a good thing because I am shedding the water weight.  I’m not going to lie, remembering to drink all this water can be hard, so here are several ways that I try to keep it top of mind.

water

  • Keep your water visual. Keep it in your cup holder, on your desk at work, by your bed, or on your side table as you watch T.V. 
  • Keep track of your intake.  Studies show that any time you start tracking your diet plan the chances that you stick to it improve.  So I like to make a little chart and track my water as I go.  It’s one baby step at a time!
  • Set reminders.  Sometimes I get going so fast throughout the day so I set my alarm reminders throughout the day remember to drink my water.  I set it about 30 minutes before each mealtime, one for mid-morning, and then one mid-afternoon.
  • Carry it with you.  I try to carry it with me everywhere.  I am a sales rep so I drive around a lot.  I always keep one water bottle in my cup holder, then at least another full one in my car.
  • Change it up a bit.  If I get bored with the plan taste of water, I add a little lemon or lime juice to the water.  Or I add no-sugar, flavored club soda and make a no calorie drink.

 When I have a big event a few weeks away that I want to look my best for; managing my water intake is a key factor for me to look my best.  It’s just as important as sticking to my diet and workout plans. Don’t forget that if your really wanting to shed water weight, it is also important to watch your salt intake and stay away from alcohol. Both make your body actually retain more water weight and create a bloated look. Like I always say, this is what I do and this is what works for me.  So you might have to alter or play around with what works for you.

Happy Drinking!

Loren Silas

June 7, 2013

Booty Blast Workout

ImageWe all want to look and feel our best in our cute shorts and swimsuits this year. Even though summer has begun, it’s not too late to get your booty in gear.  As we get older, we tend to take on the mindset that because we are aging our booty must go down with gravity. Let’s defy gravity!

For me, I think the most important thing is to hit the weights!  I know that’s not what you want to hear and sometimes as women we get scared that weight lifting will make us too bulky. However, the more muscle mass you have, the more fat you’ll burn.  So don’t be afraid to hit the weights!  Adding muscle is the best way to add some curve to your body. I know that every body type is different but what helps me get me get my booty looking it’s best is a combination of things.

When I need to turn it around quickly, it’s important that I stick to this routine. I know this might seem like a lot, but for me it takes full commitment to get on track. First, of all cleaning up my diet is super important.  I have to truly write out my meal plan and commit myself to sticking to it.  I do allow myself a couple of cheat meals a week. However, as much as it stinks, if you’re really trying to commit to your summer body, omitting alcohol will really help you reach your goal faster.  Secondly, I add in sprints/ stadiums a couple of times a week.  Lastly, I add a twice a week leg day, as well as incorporating non-weighted booty lifts at home while I watch tv (example fire hydrant, floor bridge).

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Here is one of my favorite booty workouts:

        Booty Burn Weight Workout

1. Squats 12/15/20 with 3 second pause on last set

superset with jump squats for 3 x20

2. One-legged leg press 3×20 per side

superset with reverse-lunges (in place) 12 per side

  3. Step ups
3×20

 4. Dead lifts 3×12 

 5.Finish up with lunge jumps 3×20

 Remember, we are all different and what works for me might not work for you. I just try to get a solid plan, and stick to it. Then I constantly remind myself to just take it one day, one workout, one meal at a time.  It’s important to celebrate even the small successes. You can do it!

 Happy Weekend-

Loren Silas

May 24, 2013

Get bikini ready the healthy way

I took the hard road but years later I have finally learned how to get bikini ready the healthy way.

I took the hard road but years later I have finally learned how to get bikini ready the healthy way.

We all want to look and feel our best this summer. I know that many people still think that by skipping meals, you are doing a good thing. It’s always a hard concept to grasp that eating more and more often can actually help you lose weight. Only eating lunch all day is not a good thing.  I think that’s just unfortunately a mentality many of us women have had since our youth.  We often equate no eating to weight loss.  Yes, of course you can lose weight if you don’t eat, but you feel terrible and you’re not setting yourself up for success long term. Trust me I know this all too well, I had an eating disorder in college.

I was a National Champion track and field athlete at LSU and the pressures to have my body a certain way for competition were fierce. If you weren’t performing as well as you were expected to, losing weight was usually one of the first things that was said needed to change.  For example, “she’s not running fast enough I think she needs to drop some weight”.  Problem is that when you’re training and competing at such a high level, you are hungry non-stop and your body needs so much fuel.   I would of course try not to eat much, which in turn would typically set me up for a binging episode later on that day.  I used to have four hour workouts in the middle of the day, and was being to only eat a couple of fruits for lunch, to try and help me drop the pounds.  I look back now and wonder how I allowed myself to take that direction seriously.  During our extensive warm-up routine one day I was doing walk over hurdle drills and can vividly remember having to stop because I was having such bad hunger pains. When I expressed out loud why I stopped, I was told that it was normal and that my stomach was just shrinking and that it would eventually go away when my body would got used to it.  WHAT?  Why did I actually try to do this? This is when my unhealthy relationship with food started.  I was trying so hard not to eat that all I could think about was food. I am that person who never gives up to a fault and I tried that mentality even with my “not-eating”.  I wanted so badly to excel at the highest level and any direction I was given I took to heart and tried to 100% implement. However, even at that time I couldn’t stop myself from my binging ways. I was hungry and my body screaming for energy.  Therefore this started an unhealthy bulimic struggle for me, which I did a lot of work on then to overcome. The beauty of going through something like that is taught me some valuable lessons and since learned so much that I don’t struggle with that disorder anymore.  I also learned the right ways to keep my body healthy and looking/feeling its best. Am I sometimes still guilty of mindlessly eating? Yes. However, when I find myself getting in that emotional-eating place, I work really hard to stay present while eating; instead of trying to solve my emotions while binging on comfort foods.  In case you have never experienced it, eating basically a whole tub of ice cream does not make you feel better.

With all that being said I understand, all too well, the pressures of trying to obtain the ideal body and how the pressures of trying to do so can often times can create us to have unhealthy relationships with food. Bulimia didn’t do anything except for make me look bloated and feel terrible. I also saw first hand how not eating enough caused me to lose that precious muscle that I had worked so hard to build.  I needed my muscle to compete my best.  Even if you’re not a hard core athlete, muscle not only makes your body look healthier and pretty, but also the more muscle you have the more your metabolism increases.  I could talk about this subject for hours. However, to get back to the main reason I started this blog; in order to lose weight, you need to snack regularly to keep your metabolism up.  I’m not talking about any snack but healthy snacks. My go-to’s used to basically consist of a protein shake or almonds, and occasionally fruit. Marzia has a helped me to really expand my snack options, along with my own research and experimenting.Remember that in order to keep the muscle you’re working to gain, it is important to combine a lean protein with a clean carb together at each meal.

I often get asked what some good, quick snack options are and here are some of my favorites. I am on the go a lot because I am in sales, so I pack my snack in the morning and then keep in my car.  With my protein shake I will put the powder separated out in one of those kid snack containers. The one I use is perfect for carrying the protein powder. It has three compartments and an opening that makes it easy to pour out the powder. I am a picky eater so keep that in mind as you read my top five favorites options:

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  1. A piece of fruit and a kind bar
  2. Green drink (my juicing mix of fruit and veggies) and almonds
  3. Almond butter (I like Justin’s and it comes in travel packs) with celery or apple slices
  4. Whey protein shake and a handful of almonds
  5. Turkey slices (not packaged of course) and carrots (or any veggie)

Looking at different snack options always helps give me ideas that I then tweak and make my own.  I hope you enjoy a great, long holiday weekend.  Remember that planning ahead so you don’t skip meals is key.

Loren Silas

May 17, 2013

May is Osteoporosis Awareness Month

226May is Osteoporosis Awareness Month and so today I am choosing to write about a disease state that I spend most of my days educating people on. Osteoporosis is disease of the bones and it is a silent, but deadly disease.  In the 5-7 yrs after menopause the average woman loses about 20% of her bone mineral density. 44 million Americans have a low bone density or osteoporosis. Oftentimes osteoporosis is under diagnosed and not detected until bones become so weak that a fracture may occur. Approximately 1 in 2 women over the age of 50 will have an osteoporosis- related fracture in her remaining lifetime.  And once a patient has experienced a new vertebral osteoporotic fracture, studies show that 20% of women will develop a subsequent vertebral fracture within 12 months. A woman’s risk for breaking her hip is greater than the combined risk of developing breast, uterine, and ovarian cancer.  And women who have had a hip fracture are 4 times more likely to have another. The numbers are alarming but there is so much that you can do to prevent and treat bone loss.

thPeople used to think that osteoporosis was an inevitable part of aging. Today we know a lot more about how to prevent, detect, and treat the disease. You are never too young or old to take care of your bones. Good lifestyle habits can help you protect your bones and decrease your chance of getting osteoporosis. And, if your healthcare provider hasn’t talked to you about your bone health, it’s time for you to bring it up!

There are lots of dietary changes and health habits that can help you maintain your bone health. 

1.)    Eat more protein- Studies show that low protein diets are associated with higher risk for fracture

2.)    Eat fruits and veggies- Fruits and veggies have been proven to be natural buffers to neutralize acids from proteins and carbs. If your diet doesn’t have enough fruits and veggies it will (like with sodas)take away calcium from your bones. Research shows that 2 ½ cups of veggies and 2 cups of fruit is enough to protect your body from these acids.

3.)    Drink less soda- Increased soda consumption puts patients at higher risk for fracture.

4.)    Stop smoking and limit alcohol to one to two drinks a day.

5.)    Get enough calcium and vitamin D by eating a well balanced diet and appropriate supplementation.

6.)    Exercise!

 

 Obviously the food that you eat can affect your bones. So learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. The chart below is from The National Osteoporosis Foundation and gives examples of the different types of food you should be eating every day.

Good-for-Your-Bones Foods

Food Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium. Some dairy products are fortified with Vitamin D.
Fish  
Canned sardines and salmon (with bones) Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines Vitamin D
Fruits and vegetables  
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins. Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes. Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.  Vitamin K
Fortified Foods   
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. Calcium, Vitamin D

 Start taking care of your bones! There is so much that you can do these days to both prevent and treat this disease.  Stay tuned for next week’s blog to learn more specifics around the importance and ways to supplement vitamin d.

 Love yourself to a healthy lifestyle-

Loren Silas

May 10, 2013

Let’s Celebrate Mother’s Day

My mini-me

My mini-me

What a special weekend this weekend is! I want to say Happy Mother’s Day to all of the mom’s out there. And if you’re a mom, I hope you can relax this weekend and enjoy the love of your own family.  Instead of running around this weekend with crazy Mother’s Day plans, I am hoping to try and relax and celebrate the women who mean the most in my life.

I have a three year old and Mother’s Day now takes on a whole new meaning to me. I feel

Mom, myself, and Grandma

Mom, myself, and Grandma

so blessed and so much love being a mother to my little girl.  I can remember my first Mother’s Day with her when she was about three months old.  She got dedicated at church that weekend and it was such a special weekend. I can remember how proud I felt as Icarried her in front of the church that morning. She makes my heart warm and she is such the light of my life.  Yes, some days can be challenging and I can get frustrated at all of the mundane tasks motherhood entails, but I wouldn’t trade it for the world.  It is the small things that I appreciate on mother’s day. I am looking forward to “muffins for mom” at my daughter’s school and seeing her face as she hands me a craft project that she has made for me.  It’s these moments that I want to hold close to me forever. I am also fortunate enough to celebrate Mother’s Day with my 85-year-old grandma, mom and step-mom. They all hold such a huge place in my heart and have all sacrificed so much to make me the person I am today.  If they are reading this I want to say, thank you and I love you all so much. When I was growing up, I can remember loving making my mom breakfast in bed. She always pretended like she was so surprised and like it was the best breakfast she had ever tasted.  I have a step-mom, a mom, a grandma, and so many wonderful friends in my life who I have been blessed enough to consider like friend/moms to me.  Women take the heat a lot for beating each other up, but I feel like most women really look out for and take care of each other.  I love appreciating all of the strong women out there who are mothers in their own right. As women, we are oftentimes the glue that keeps the family together.  We dedicate so much of our lives working hard to love, nourish and take care of our family unit. I wouldn’t have it any other way and love all of the sacrifices I make to be there for my family.

A mother isn’t just a woman who has given birth to children. Mother’s can come in many different forms. I looked up the definition of a mother and here is what was listed:

My step-mom and Landry

My step-mom and Landry

A person who is pregnant with or gives birth to a child.

A woman who adopts a child.

 A woman who raises a child.

A female parent of an animal.

A female ancestor.

A woman who holds a position of authority or responsibility similar to that of a mother: a den mother.

Roman Catholic Church-  A mother superior

Whether you are a mom to a golden retriever or a grandma with 10 grandkids, Happy Mother’s Day. I hope you and your loved one’s have a fabulous day. You deserve it!

Much love-

Loren Silas

April 26, 2013

Exercise while you Work

images-1Do you ever have a day that there is NO possible way you are fitting in a workout? No matter how hard I try, on some days it just happens. I work in the medical field and I talk to nurses and doctors daily.  I would easily say that over half of the people I talk to daily are women and also mothers. They work so hard and are busy with their clinics. Depending on the specialty they work in, a lot of the time they are getting to work before 8:00 am and oftentimes staying late after 5:00 pm.  And like women in any career, a lot are also managing and coordinating their families at home. On top of that, many are single moms or have husbands who also have a demanding work schedule.  I honestly don’t know how many of us ever find the time to even go to the restroom, much less fit in our workouts.  I am amazed and inspired daily by these moms who work so hard to provide a great life for their families and rarely ever find much time for themselves.

 Here is one example of a busy mom, which I’m sure many of you can relate to.  I was in a breakfast at an office the other morning and was talking to the nurse about the importance of bone health, of course.  Then we ended up discussing fitness goals for the summer and she was asking my advice on what she could do on days that she didn’t have time to fit a workout in. In my typical peppy voice I replied, “What do you mean you can’t fit your workout in?  You can always find time fit in a workout.”  She kind of glared at me and then proceeded to tell me her day up until that point, which was only 8:30 am. She is a single mom with two kids. That day she had already made all the lunches, coordinated after school care, taken her 15 year old to swim practice at 5:30 am (club swimming) and then had to come back home to help get her middle schooler ready.  Then she had to go back to pick up her kid from swim practice and then take both of kids to different schools.  That was just her morning schedule.  Her night after work consisted of more carpooling to kid activities, making dinner, helping her kids with homework until about 10:30 pm and then finally a second to breathe.  I’m sure that second to breathe was then only momentary before she had to prepare to wake up at 4:30am the following morning and do it all again. Whew! I was exhausted just listening to her.  Not once did she complain about her busy day or about being a single mom. This is just how her life is and she glows just talking about her love for her children. Her days might not always be quite this busy. However, regardless of her schedule, we discussed some ways that she could make some small changes in her daily routine.

Here are some healthy exercises that you can fit into your workday to burn more calories and help keep your body engaged:

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1.  Walk the block.  Even if you’re on your feet all day, try to take a couple 10 minute walks outside to help get the blood flowing.  Studies show that the average person can burn about 50 calories in just one brisk 10-minute walk (3.5 mph/17-minute mile).  And if you’re a working girl who likes to wear heels to work, pack a pair of flats in your bag to work so you can walk comfortably.

 2.  Do some squats- Shut your office door and do 10-15 squats multiple times a day. Or every time you walk into a stockroom, file room, bathroom stall etc. do 10 squats before you walk out.  They can lift you, tone you, strengthen you and even help shrink your mid-section.  Just think how many squats you could fit into your day if you did them every time you walked into one of these places?

3.  Exercise at your desk- According to WebMD, one of the worst things you can do for your body is sitting still. It is proven to be hard on your bones, muscles and joints. If you have to sit at your desk, do a few simple stretches to break up the day a bit.  Try setting an alarm mid-morning and then again in mid-afternoon, to help alert you that it’s time to do a desk stretch. Also, try to switch out your office chair for an exercise ball.  This will help strengthen your core and can improve circulation.

 4.    Take the stairs– Whether you are going out for an errand or you are running down for a quick bite to eat, forget the elevator. Take the stairs down and up whenever possible. You might be surprised to see how it tones your legs.

5.    Get to Lunging- You can incorporate 10-20 walking lunges every time you take your walk around the block or find an empty hallway either before work or during lunch and get to stepping. Go to Shape.com to watch a how-to for performing a lunge correctly to avoid injury.

6.    Add wall Push-ups.  Traditional push-ups aren’t typically the best option at work.  Who really wants to place their hands on an office or hospital floor? However, a wall push-up can be a great alternative. Do them until you feel a burn and then push yourself to do 5-10 more.

Even though these exercises might not seem like much, even a little exercise is better than nothing.  If you stay consistent with these small changes, you will notice a difference. The American Heart Association says that even 10-15 minutes of daily exercise can prove beneficial for your overall health. Remember that 15 minutes of exercise is only 1% of your day.

Have a great weekend and as always love yourself to a healthy lifestyle.

Loren Silas