Key foods that help prevent heart disease:

1) Oatmeal- Diets high in soluble fiber like the kind found in steel cut oats (and instant oatmeal) decrease LDL “bad” cholesterol.

2) Salmon- Oily fish (tuna, sardines) are high in heart protective omega-3 fat acids.

3) Nuts- Walnuts, almonds and macadamia nuts boosts mono-and polyunsaturated fats which help lower your cholesterol.

4) Extra Virgin Olive Oil-High in mono-saturated fats, EVO lowers LDL “bad” cholesterol.

5) Berries- Blueberries, blackberries and raspberries all help to lower inflammation and have a host of other cardiovascular perks like reducing the risk of heart disease and cancer.

6) Beans- Studies show that people who eat legumes like beans and lentils four times a week had 22 percent lower risk of heart disease then people who eat them less then once a week.

7) Broccoli and Other Green Veggies- Kale, spinach and swiss chard have anti-inflammatory and detoxifying effects.

DIY Skin Solution With VODKA- No astringent? No problem. You can clean and constrict your pores with a pinch of vodka and green tea. Brew an 8oz cup of green tea, let it cool, then add 1/4 teaspoon of vodka. Use a cotton ball and swab away dirt and residue.  The alcohol tightens your skin and the green tea’s catechins soothe it, giving you clearer skin.

Feeling Sluggish? Stretch it out. Try standing in a doorway facing forward with your feet several inches apart and reach to the sides of the frame. Grab the frame with your fingers, then push your chest forward until you feel a stretch in your torso and back; hold for 30 seconds. This stretch will stimulate the sympathetic nervous system and will energize the body and mind.

Have Party Nails All The Time-Many women choose light or gray-ish neutrals because they think they are flattering shades but they can make your hands look drab. Vivid shades put the spotlight on your nails, plus brighten up the skin.

A new year doesn’t always mean you have to make drastic changes in your life (unless you do). However, time goes by faster as we age (it’s a fact) and the top of the year is a good time to set goals and figure out how to make the most out of the next 12 months. The key is to set realistic milestones and to not beat yourself up if you slip up here and there.  Just make sure your overall goals are still in sight and cheating on yourself doesn’t become habit. Start the year with some basic improvements that you’ve been meaning to achieve for some time but for whatever reason haven’t been able to do it.  I’m here to say:  You can do it!

A few goals I have set for this year:

Surround yourself with positive people who make me laugh, motivate me and have my best interests at heart.

Cut back on coffee (I am not eliminating the mighty Java, but am switching up every few days with green tea)

Add more stretching to my workouts. I am guilty of training hard and then barely stretching after.  Being limber is key to long term health.

These are a few small changes that I’ve wanted to add to my routine and are both realistic and challenging.

What changes are you going to make?  I want to know so hit me up on my facebook page KickAshFitness

I cannot wait to head home for Thanksgiving!  My brother and my sister in law recently welcomed the arrival of their first son (and my first nephew) Miles.  I am very much looking forward to spending time with the little one and the rest of my family.

If you are traveling this week, here are a few tips to stay in shape while you feast on the holiday treats:

Buy your snacks before you travel; there’s nothing worse than getting to the airport (or train station or gas station) and having unhealthy food options.  Instead, stock up on healthy alternatives such as:

unsalted nuts or trail mix, ( one of my favorite is Trader Joe’s antioxident nut and berry blend) 

apples, bananas, edamame, baby carrots, or blueberries and non fat greek yogurt.

Make a smoothie to bring along

Drink plenty of water

If possible, exercise before you leave, and if you’re stuck on a plane or train, get up to stretch and move around every hour

My biggest tip is don’t go to Thanksgiving dinner starving.  That morning, have a nice healthy breakfast with water, tea or coffee.

Finally, I wanted to take this time to tell all of my clients and friends how grateful I am for your continuous support as my business grows.   I am blessed to be surrounded by beautiful, strong people every day.

We all try to be healthy every day.  I’m happy I can be a part of your journey to help make this happen.

Happy Turkey Day!