To My SPF Lovers!

Sun Protection Factor (SPF) is exposed!

We all know the basics.  Wearing SPF lotion is important for blocking UVB (what makes us burn) and UVA (what makes us age) rays.  But how much of it should we be wearing?

Most people that wear SPF 70 or higher look at me like I'm completely wacko when I slather on my SPF 15 at the pool or the beach.  However, the sun protection factor 15 will allow me (who would typically burn after 10 minutes in the sun) to be in the sun 15 times longer before burning (hence, SPF 15).  This means that I can stay in the sun for around 2 hours with SPF 15 without worrying about getting a sunburn.  If I plan on being in the sun for 4 hours, I would wear SPF 30.

In my opinion, if you sweat or get in and out of a pool with sun protection on, it is best to reapply no matter what your lotion's SPF is.

Guys and gals: be sure to apply a good, face moisturizer on a daily basis with a high SPF so that it lasts all day.  Make sure that it has both UVB and UVA protection!  You'll save a lot of money on "procedures" later.

Got a comment?  Bring it!

The Super Awesome Super Food

Ah, the blueberry.  Since you are so delicious, yet so many people completely ignore you, I've decided to interview you in hopes that you can explain to the world why you are so wonderful. So, here we go.

Me:  So tell me, my sweet, favorite super food, why are you so blue?
Blueberry:  Oh, it's just a tint due to my high anthocyanin content.  In layman's terms, that means that I am a pretty color with lots of vitamin C, vitamin K, fiber and phytochemicals.
Me:  What are your other benefits?
Blueberry:  In various studies, I am known to be a natural anti-inflammatory (why take ibuprofen?) and have even been known to reduce risks of cancer.
Me:  Wow, I'm impressed!  Do you have any affect on blood pressure?
Blueberry:  Good question!  Yes, I have been in study after study, proving that I have the ability to control blood pressure, lower any high cholesterol levels and improve memory in older adults.  I'm also linked to reducing symptoms of depression!
Me:  That is amazing!  Are you high in calories?
Blueberry:  No, quite the contrary.  Check out my calorie content and other macronutrients here.  You'll be surprised.
Me:  Where do you come from?
Blueberry:  Although I can be found in Europe and Asia, I have more brothers and sisters than you can imagine that come from North America.
Me:  You seem to be really popular on YouTube, so I will leave our readers with this video to enjoy!

Snacker on the Loose?

Are you completely obsessed with snacking?  

It's time to make a change!

How many times a day do you snack out of complete boredom?  Of course, you may have several long lists of to-do items, whether you work from the local coffee shop on your computer, are a stay-at-home mom or have a typical office job, but you just...get...bored. Guess what?  It's a habit.  Good news!  You can break habits!

Cutting down on your snacking does not mean that you have to completely cut out snacks.  Your metabolism actually needs small amounts of healthy foods every 2-3 hours to keep your energy levels up and to burn fat.  If you only eat 1-3 times per day, your body will actually store fat because it has no idea when it will get more food.  You may lose weight, but that weight is in the form of muscle, not fat.  The less lean muscle that you have, the slower your internal furnace will burn fat.

In my opinion, here are several tips and suggestions to help you change your over-snacking or potato-chip-grabbing habits:

1)  Most hunger pains are the result of dehydration.  If you drink water throughout the day, you know that your hunger pains will be real.

2)  You hear people say that healthy snacking is not convenient.  Really?  I have been able to grab 2 stalks of celery and a jar of natural peanut butter a lot faster than I can open up a package of Ding Dongs and run out the door.  You have a choice to make a healthy decision or not.

3)  If you have purchased a bag of trail mix or raw nuts from your local wholesale grocery store, more than likely the bag is as big as your pantry door.  Be sure to break servings out into small snack size Ziploc baggies so they are easy to grab and go.  Allowing yourself to take the entire bag with you could potentially end up a complete disaster.

4)  Always carry healthy snacks with you in your car, briefcase or purse so that you are never tempted to raid the vending machine or stop for fast food.  Small serving sized bags of raw nuts (walnuts or almonds), OStrim Ostrich & Beef Snack Sticks or fresh fruit that does not require refrigeration (apples, oranges) are great options when you're on the go.

5)  Brag about your new changes to everyone that you know!  It's almost like writing the lyrics to a song on paper, over and over.  You are more likely to remember the lyrics if you write them down, right?  By telling others about your new "better" habits, not only are you more likely to stick with it, but the more people you tell, the more accountability you have.  Shoot, why not announce it on Facebook?

6)  Get a FREE membership at www.myFit5.com and track your foods.  (It's free until beta testing is over, so if you join now, you'll be free for life!)  Logging your foods is a super idea when you're wanting to tone up or lose weight.  Most people are completely shocked when they finally track their daily calorie intake.  What you learn from logging your foods can help you become a better planner when it comes to meals and snacking.

Don't just walk the walk.  Talk the talk!

Post Cardio Cardio Cardio Drink

That's right.  I had three cardio sessions this morning and needed a sweet, filling drink that replenishes glucose and potassium that is also high in protein.  What I came up with was unbelievably amazing, in my opinion!

First things first...I do not recommend doing three cardio sessions in a morning, so let me explain.  I am in the process of training my new dog to run with me, so we are doing short 15-minute sessions several times a day.  I started my morning out with a 15-minute run with Jake, followed by a 45-minute session at the gym between the elliptical and stepmill.  I then had my typical breakfast of egg whites and Ezekiel cereal before heading out for another 15-minute run with Jake.  A couple of hours had gone by since breakfast, so I was ready to re-fuel!

Starting with the appliance that gets the most use in my kitchen, the Vitamix Blender, I blended the following ingredients:

14 ounces cold, filtered water
1 1/2 scoops Dymatize Nutrition ISO-100 Whey Protein in Gourmet Chocolate flavor
1/2 frozen banana (medium size)
1/4 tsp cinnamon
1/4 tsp vanilla extract



No ice is necessary as long as the banana is frozen.  If you have a sweet tooth like me, you will love this 205-calorie drink!

Green Juice, Anyone?

Let me just start out by sharing the news that I am no longer competing in bikini competitions, unless it's the kind where you ride a bull at a bar in a bikini and make 150 bucks.  My reasoning behind this decision (in no particular order):

• My hidden trophy shelf in my closet is full and has no more space.  (Wow, that sounded cocky.)
• I have decided that spending thousands of dollars on a single trip to St. Tropez and hanging out in my bikini on the beach is more appealing than spending thousands of dollars on several domestic trips and eating cold tilapia out of a sandwich baggie in my hotel room.
• I'm about to launch the coolest health/fitness website that will require me to constantly upload new fitness videos, which will keep me in shape while I actually EARN money.
• My muscles are tight and I miss yoga.

Did I have fun competing?  Absolutely!  Did I learn a lot?  Without a doubt!  I'm extremely disciplined and obsessive about health, and that will never change.  This is a great segway into the reason for this blog post.

An ex-competitor friend of mine suggested that I do a juice cleanse for 3 days to press the restart button on my metabolism.  I'm on day 3 now and I feel so awesome!  My wedding ring is extremely loose now since I'm not retaining as much water, but that's the ONLY downfall!  Here is my favorite out of the 5 different drinks that I have during the day:

3 large kale leaves

2 cups spinach leaves

2 large romaine lettuce leaves

3 stalks celery

1/2 medium cucumber

Handful of Italian parsley

1 small lemon

1/2 red apple

6 drops liquid Stevia

20 drops liquid Dandelion Root

What's the one thing that I couldn't give up while juicing?  My Octane!  It's one of my energy sources and my daily multivitamin, and I like the fact that it also has the muscle-building amino's that I need for recovering from my workouts.

In my opinion:

Day 3 isn't over yet, but I am loving the way I feel!  I'm actually excited to slowly add my eggs and fish back into my food plan tomorrow.  I would recommend a juice cleanse to everyone (with your doctor's approval, of course), whether you are about to start a new nutrition program or you have been on your same program for a while.  It will definitely shock your body's internal furnace!