2012 Weekly Challenge #21: Gear Yourself Up for Success

Let's talk about your bra. Yes, you read it right - your bra.

We all know that 8 out of 10 women are wearing the wrong sized bra (thank you Oprah for telling us!). But did you know you may not be wearing the right sports bra?

The very first sports bra was literally two jock straps sewn together. Thirty-some years later, technology has come a long way! Scientists have figured out (finally!) that a sports bra needs to do more than stop up and down movement, it needs to take care of side to side movement as well. Most bras stop only up and down movement, which could be part of the reason more than half of women suffer breast pain during exercise. The right bra, however, can eliminate this pain for about 80 percent of women.

Most sports bras simply compress the breasts - not very comfortable and, in my opinion, not that attractive! A really good and supportive bra encapsulates each breast into its own cup (and of course, the cups have to be the right size!).

This week's challenge: gear yourself up for success from the skin out. Get yourself fitted for a new sports bra and feel the difference!

Can't get to a fitting? Here's some great information on how to measure yourself: http://www.enell.com/size_and_measurement_chart.php

Something else to think about: According to the experts at Fleet Feet, a sports bra should be worn regularly for only about 6 months before it is replaced.

Go shopping for a new sports bra - your body will love you for it!

2012 weekly Challenge #20: Break(your)Fast the RIGHT way!

You know that old saying "Breakfast is the most important meal of the day?" Its an old saying for a reason - its TRUE!

Breakfast is just that - time to break your fast. After not eating for at least 10 hours (because you closed the kitchen well before bedtime, and you're getting plenty of sleep, right?) your body is ready to refuel with healthy food. And you might find - as I do - that starting the day eating clean makes it a little easier to eat right all day long!

Here's a great clean meal that will get your calorie-burning engine going and set you up for a successful and energy-full day. As a bonus? It is delicious and will leave you satisfied!

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OatMEAL!
1/2 c Olf fashioned rolled oats/1 c hot water
1 tsp brown sugar
1/2 banana

Scrambled Eggs:
1 whole egg
2-3 egg whites
*add pepper for flavor

12-16 oz water with a packet of Emergen-C

Total Calories: 320-340
Total Fiber: 5 grams
Total Protein 19-34 grams
More than 100% of your daily vitimin C requirement
Includes potassium (banana), which is important when exercising
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Your Challenge: Start EVERY day with a healthy, nutrient-rich, breakfast!

Remember: breakfast like a queen, lunch like a princess, and dinner like a pauper.

Eat your (clean) breakfast - your body will love you for it!

2012 Weekly Challenge #19: Use SUNSCREEN

It is starting to heat up outside and its a good time to remember to protect your skin from the sun.

Sunscreen does double duty - The regular use of sunscreen helps protect your skin from cancer-causing sun exposure, and can help your skin look younger. Protecting your health AND your looks? Sounds great to me!

Your face, neck and chest need the most protection. The skin on these areas are the most delicate and are most likely to show signs of aging (due to the fact that these 3 areas typically get the most sun exposure). DON'T FORGET YOUR SCALP! Ditch those visors and wear a hat - many cases of melanoma occur first on the scalp (where you are unlikely to notice it).

Buy a sunscreen with at least SPF 15. You do NOT need to buy anything greater than SPF 45! Look for Broad Spectrum sunscreens as they provide maximum protection against UVA and UVB rays. Look for Zinc Oxide, it absorbs light, therefore reflecting UV rays. Also look for Titanium Dioxide, it provides a physical protection while preventing skin damage and excessive melanin synthesis.

Remember... you might not have early signs of aging now, (i.e. Fine lines, sun spots, wrinkles), but that doesn't mean it won't catch up with you later. If you tan easily you still need protection! One hour in direct sunlight can cause permanent damage. So keep your skin looking healthy and beautiful!!!

Mamas protect your kids too! Most sun damage is done by the time you are 18 years of age.

Your challenge: USE YOUR SUNSCREEN. Use it every single day. Your skin (and your doctor!) will love you for it.

May Recipe- Get Grilling

Hello, it's your Food Coach, Erika.  As I'm sure you probably (correctly) assume, in my house I do most of the cooking and that also includes the grilling.  Grilling is not a duty that I wrestled away from my husband and that doesn't mean he isn't capable of grilling; he is and back in the early days of courtship he cooked and grilled for me.  He actually does most of the laundry (washing and folding) in our house, so I'm quite happy to do the cooking and I really enjoy grilling.  So this month I am sharing a grilled chicken recipe and I'm also letting you know that I don't believe grilling should be "the man's job" when it comes to cooking in your home.  Mama's can grill too!  To me, everything tastes better grilled and it doesn't even have to be covered in sauce, all by itself it brings flavor to food.  So go out there and get grilling!  Try this very simple recipe and you will get hooked and want to grill all the time.  :)
The recipe also includes a very easy vegetable stir fry, which I guess is technically not stir fry as it's not with Asian flavors, it's a saute, but it goes well with the chicken and can be prepared on the stove, or in a pan you place on the grill.  The recipe is linked below.

Grilled Chicken with Balsamic Glaze and Vegetable Stir Fry

2012 Weekly Challenge #18: Close the Kitchen

Late night snacking can sneak up on you when you don't even see it coming. That last bite of something left on the kitchen counter, a few cookies during the evening news, a cup of hot chocolate... Because you are slowing down for the day, late night calories don't get burned off. Instead, they go to bed with you, stowed away as fat.

To avoid late night munching, try "shutting down your kitchen" right after dinner:

• Put away leftovers and do the dishes
• Wipe down the counters
• Close the blinds and turn off the lights

Once the kitchen is closed, brush your teeth. This will further discourage you from snacking!

Creating a simple evening ritual of closing the kitchen can help you to avoid excess calories and bring an organized end to busy days.