Ladies Workout Express

Ladies Workout Express is now closed. I want to thank each & every one of you for your support these last 6 years ... please promise me that you'll continue to take good care of yourselves!! (OK in some cases promise that you'll START to take good care of yourself!!)

It's the start of a new week ... if you slipped up over the weekend it's o.k. just start again.

Snacking on fruits & veggies is a good thing ... don't let yourself get to the point that you're too hungry to use good judgment.

Just got word that a young man has died from a possible drug overdose. If you think your child is involved in drugs intervene and do it fast. We have to stop losing our young people.

I'm borrowing this from my friend John Milholland .... "Nobody cares how much you know, until they know how much you care"

Just do it ......

"Every woman should know ... when to try harder ... and when to walk away" I love Maya Angelou!! She gives us "permission" to be our own best friend.

Exercise can enhance the benefits of antidepressant medications ... it can even produce similar results.

Set reasonable goals ... do NOT start out vowing to workout for 90 minutes a day 6 days a week. Trust me - you'll last about 2 weeks if you're lucky. Start out with twice a week for 30 minutes a session ... build from there.

Chocolate weakens heart attacks. Although more research is needed to confirm this one, a new study showed that regular chocolate eaters who had heart disease were less likely to die following a heart attack compared with the people who didn't treat themselves to the dark and dreamy stuff.

I took my parents to Albuquerque Little Theater yesterday and as I looked around at the number of people in wheelchairs, on walkers, stooped over, on oxygen I realized that the reason my folks live on their own & take care of themselves is because their entire lives they've never stopped. They've kept moving. My Dad is 90 and my Mom is 84. Good lesson for all of us. Don't ever stop moving.

The most common way people give up their power is by thinking they don't have any." — Alice Walker, author of "The Color Purple" And we have the power to make the changes necessary to live a healthy life!!!

"Beautiful young people are accidents of nature, but beautiful old people are works of art."--Eleanor Roosevelt

Smiling increases the production of endorphins, natural pain killers & serotonin (a hormone that regulates your mood)...boosts your immune system...lowers blood pressure...helps you to relax...relieves stress...exercises 15-26 facial muscles AND makes you look younger as it lifts the face. So smile today.

Antioxidants (the cell protecting nutrients that help fight heart disease, cancer, the effects of aging plus other conditions) can be found in a wide range of foods but the two most important are ........................... dark chocolate and red wine. Life is good.

From South Beach Diet: Over the past 20 years clinical studies have shown that consuming Canola Oil can help lower cholesterol & may reduce the risk of heart disease, stroke, type 2 diabetes, high blood pressure & some cancers.

Vitamin B12 improves alertness, fights fatigue & produces hemoglobin (a protein in red blood cells). 8 oz of plain low fat yogurt, 1 large hard-boiled egg & 3-1/2 oz cooked sirloin are good food sources.

Dab a bit of vanilla extract on cotton balls & store them in the compartments of your fridge - they'll absorb the bad scent and leave the good!!

The importance of Iron in your diet is that it's crucial for proper brain function, it boosts energy levels & prevents anemia by helping to produce red blood cells. Best foods are 3 oz cooked lean steak, 3 oz shrimp or 1/2 cup chickpeas. Optimum daily intake: 18 mg.

Erma Bombeck, after finding out she was dying of cancer said, "given another shot at life, I would seize every minute... look at it and really see it .. . live it and never give it back. STOP SWEATING THE SMALL STUFF!!! " Good advice for all of us.

Exercise not only keeps your body strong but it keeps your mind strong too ... especially as we grow older.

We need 3,000 milligrams of potassium a day but stay away from pills if possible-they're tough on the kidneys. Go with bananas, prunes, watermelon, baked potatoes w/skin, mushrooms, tomatoes to mention a few.

OK friends - I ended up in the ER yesterday (thought I was having a heart attack) because of STRESS and even though the drugs they gave me were really great and the doc was kinda cute it wasn't worth it. STOP and take care of YOU. DO IT NOW.

For the majority of us this extra weight has creeped up over the last 10 or 15 years at the rate of about 2 to 5 pounds per year. It wasn't enough to even notice was it? It's time to turn it around before another 10 or 15 years has slipped by.

Remember, diets don't work ... only healthy choices, portion control and exercise will give you the PERMANENT results you want (and need)

You are so important to so many people ... I thank you for all you do. And I ask you to take good care of yourself today and always.

Make sensible substitutions-Opt for the grilled chicken sandwich with Dijon mustard on a whole wheat bun instead of a fried chicken sandwich with mayonnaise. Instead of the fettuccine alfredo, go for angel hair with marinara.

I know we need to eat 6 small meals a day instead of 3 ... it's just really hard to do!! I'll keep trying though ... how about you?

Niacin (from meats, pork, poultry, fish & legumes) smoothes dry, flaky skin

Just keep moving ... that way we can stay one step ahead of age

I just read that oatmeal is the perfect food to help keep your arteries open. It boosts your endothelial function ... in other words it helps to dilate and keep blood flowing freely tothe heart & other body parts.

It's not so much 'what' you eat but more 'how much' of 'what' you eat. Portion control is crucial in this super size world.

In need of a support group? - Cocktail hour with the girls!

Layer 2 C softened vanilla frozen yogurt, 6 chopped gingersnap cookies, 2 sliced bananas & 1/4 C chopped toasted pecans. Freeze until yogurt is firm (10 min.). Makes 4 servings - 287 calories each.

If you can do it eliminate soda. These sugar-loaded, caffeinated beverages have no nutritional value whatsoever. A 12-ounce can of cola contains 144 calories. If you consume three sodas a day, that's a total of 432 calories.