Healthy Traveling!

Posted on September 11, 2012 by Colleen Riddle

I met a wonderful trainer out in Corvallis, Oregon.  We’ve been sharing some training ideas, and I came across this great article she wrote about staying active while traveling.  I asked if I could share it with my readers.  John and I are about to head across the country to San Jose, CA for our Life Shotz conference, and I will definitely be packing my workout clothes!  Jessica wrote this article pertaining to the Labor Day weekend, but I think we can apply it to any trips we have in the near future!  Let me know what you think!

Going somewhere this holiday weekend? Don’t let that stop you from getting physical activity. There have been lots of research articles and news stories published lately about the dangers of sitting for long periods of time. So, while lounging at the beach or hanging out at a backyard BBQ may be in your plans this weekend, see if you can mix it up by accumulating bits of exercise throughout the day. You might even be able to convince a friend to join you.

Here are some strategies for having a more active vacation:

1. Plan trips that involve getting exercise. Skiing, canoeing , backpacking, and fly fishing can be relaxing, enjoyable, and physical all at the same time.

2. Explore on foot or by bike rather than by motorized transport. If you’re visiting a big city like New York or Chicago, see how far your legs can take you. Or if you’re in the countryside, rent some cruiser bikes and go for a ride.

3. Do some airport yoga. Even if you’re not flying from San Fransisco, you can make the airport your yoga studio. Find a quiet corner in an empty terminal and let your inner yogini shine.

4. Play some games with the kids. Put the electronics off limits this weekend and play some good, old-fashioned games. Adults can play too. Wiffle ball, lawn darts, horseshoes, and miniature golf will get you off your rear end and having a great time with the family.

5. Schedule time for a workout. You schedule time for everything important in your life: work, family get-togethers, hair appointments, and watching the big game.  Why not exercise? Sign up for a morning kickboxing class or program an alarm on your phone to remind you to go for a jog. Make exercise a priority every day.

You will find yourself much more relaxed and rejuvenated if you take a little bit of time every day to move your body. Have a wonderful holiday weekend!

JessBee Personal Training & Yoga

Visit Jessica’s website here: http://yogajessica.weebly.com/index.html

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HOW TO AVOID WEIGHT GAIN WHILE COMPANY VISITS!

Posted on June 28, 2012 by Colleen Riddle

I just had a wonderful visit with my sister, her husband, and my 16
year old niece, and 14 year old nephew.  I love them so much!!  They
come every year and visit us at the beach.  They are on vacation,
however, we are not!  It’s a challenge, as I’m sure many of you know
when you live at the beach to not be on vacation every time you have
visitors!  I want to share a few tips that I put into practice while
they were here to not go overboard and get off my health and fitness
regimen.

First of all, try and resist temptation.  I joked with my family that I
was glad I didn’t run into any clients while I was at the grocery
store.  If someone had looked in my basket they would have thought I
was a hypocrite!  I had some things in there I would never be caught
dead having in my house….pop tarts, frozen waffles filled with
strawberry filling, and sugared cereal to name a few!  However, my
sweet niece and nephew requested some items and I wanted them to be
happy on vacation!  I don’t have a problem resisting these certain
foods.  However, it was a challenge to turn down the dark chocolate and
wine!  And, so, I did splurge a little, but it was on “pure” items!

Second, fit in exercise when you can.  I only get to see my family
twice a year; once in the summer and then at Christmas.  So I value
every minute I have with them.  While I continued to train clients
while they were here, I didn’t want to take extra time away to get my
workouts in.  So one day on the weekend I woke up early and hopped on
the treadmill and did a short 30 minute sprint interval session
(remember, intervals burn up to 9 times more fat than steady state
cardio!)  Then one day I did a workout on the beach.  Instead of
getting a “regular” gym workout in, I brought a band down to the beach
and did a circuit.  Wow, I forget how challenging basic exercises like
lunges are when you do them in the sand!

Finally, drink lots of water.  Make sure you stay hydrated especially
if you are imbibing on extra adult beverages.  When we all get together
we tend to have a few extra glasses of wine than we normally would.  We
get to talking and laughing and having a ball!  But I made sure to
drink a ton of water and that helps a lot!
So I’m not a complete “angel,” but I did stick with many of my basic
philosophies!  I hope these tips are helpful the next time you have
visitors!

Yours in health,
Colleen Riddle

Latest results from Life Shotz: “The first thing I noticed was that Life Shotz increased my focus. I have more energy, and my skin is softer. My desire for sweets and chocolate have been reduced, and I’m even losing weight!”-Carola Sjogren
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Healthy Family-Friendly Snacks…on the go!

Posted on April 24, 2012 by Colleen Riddle

With the warm, beautiful weather upon us, we are drawn to spend the days outside. In last year’s survey I sent out to my readers, many of you wanted ideas for healthy, family-friendly foods and snacks that would satisfy everyone from Dad to the little kiddos. I’ve compiled a few healthy ideas that are conducive to on-the-go living!

If you have a cooler:

Grapes: refreshing and full of antioxidants and vitamins

String cheese: fun and easy to peel and as a bonus you are getting a good source of calcium

Watermelon: delectable thirst quencher and full of vitamin C and lycopene

Yogurt: delicious and great source of protein and calcium (just beware of the added sugar); Greek yogurt is best.

Water: forget the juice boxes and sodas! Pure water is the best way to stay hydrated on your active outings. No calories, fat or sugar…just plain refreshing!

No cooler ideas:

Apples: tasty portable nutrition that’s full of fiber and vitamins. “An apple a day keeps the doctor away” isn’t just an old saying….it’s the truth!

Bananas “the bicyclist’s best friend”: easy to pack and eat on the go. Excellent source of potassium to help as you stay active on your outing. Bananas are an excellent source of B6 as well.

Raw nuts: great source of protein to fill you up and pair with the above fruit options

Homemade trail mix: throw some nuts, cereal (like Kashi Go Lean) and some dried fruit into a bag and toss in your backpack for a quick energy boost. Just be careful to watch the added sugar.

Lunch options:

If you want to pack a picnic and head down to the beach, here are some tasty, healthy options;

PB&J: made with natural peanut butter (stay away from partially hydrogenated oils and added sugar), whole wheat bread, and low sugar jelly

Wraps: get whole wheat wraps and place your favorite lunch meat, lettuce, cheese, and peppers. Add mustard instead of mayo to keep the fat and calories down. A great substitute for mayo is avocados! Spread some on your wrap and get the bonus of vitamins and the “good” fat.

Hummus and veggies like baby carrots, celery, and cucumbers. If you need chips, choose natural ones like Stacey’s or SunChips. Check the ingredients and make sure to stay away from partially hydrogenated oils…your body can’t process them so they end up being stored as fat!

As I’ve said many times healthy eating comes down to being prepared! Try out these simple ideas and stay away from the gut-busting fast foods that will weigh you down. You can eat fresh and healthy on the go… just takes a little preparation.

My new favorite grab-n-go healthy snack:

Preheat oven to 350. Spray muffin tin with nonstick spray.

Put 1 TBS of old fashion oats, favorite veggies (I use peppers and broccoli) 1 TBS fresh salsa. Then top off with 100% liquid egg whites. (You can buy them in a carton.) Stir each one. Bake for 20-25 minutes.

Eat three of them for breakfast or grab one as a snack. Store 3 days worth in fridge and freeze the rest so they don’t go bad. If you have time warm them up in the microwave, or just grab and go and eat them cold.

* I’ve also experimented with chopped apples and cinnamon in place of veggies. I personally only like these cold. Just experiment and have fun. Let me know if you create any yummy, clean snacks or meals!

Yours in health,

Colleen

Article Source: http://EzineArticles.com/?expert=Colleen_Riddle

Article Source: http://EzineArticles.com/6980016
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Thanks Le Leche League of the Emerald Coast!

Posted on March 14, 2012 by Colleen Riddle

I had the pleasure of speaking to the Le Leche League of the Emerald Coast last night.   What a great group of women!  I loved meeting them and their adorable children.  I shared healthy lifestyle ideas, exercise tips, and educated them on how to dig deep and read nutrition labels!  We discussed the five main details you need to look at to determine whether you should precede with putting something into your mouth.  The five things are: serving size, front of the label claims, amount of sugar, amount of sodium, and the list of ingredients. I think everyone was pretty surprised to see, literally, how much sugar is in a 20 oz soda (65 grams)!  I taught them the little “trick” to divide the number of grams by 4 and that’s how many teaspoons are in the food or drink.  Our brains don’t register in grams, but we know what a teaspoon looks like!

These women are very impressive….they want to be the best moms they can be!  We discussed the importance of taking care of “Mommy Time” first, and not feeling guilty about taking time out for exercise.  Great tips were shared from moms in the audience about how they prepare food ahead of time to avoid the dreaded “I’m too busy and tired, so let’s just hit the drive-thru!”  Things like, chopping veggies ahead of time, pre-making meals on Sunday, and making sure to have healthy snacks on you at all times.

Thanks, Le Leche Ladies of the Emerald Coast!

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Ten sticks. Ten days. Take the Challenge.

Posted on January 20, 2012 by Colleen Riddle

Are you ready to start feeling better?  As busy moms you are constantly on the go, and could probably use a pick-me-up.  But instead of grabbing for that sugar-laden coffee drink or soda, pour some powerful powder in a glass of water and enjoy!  By drinking Life Shotz not only will you get all-day clean, natural energy, but you will also be putting awesome vitamins and anti-oxidants into your body.  I have been enjoying the incredible results for over a year and half and I’m blown away! I’ve enjoyed:

*All day natural feel good energy!

*Increased Immune System (I haven’t been sick in a year in a half, even with all the nasty colds going around)

*Anti-Aging benefits (filled with anti-oxidants to nourish our skin, hair, and nails)

*Mood Booster (Vitamin D enhances mood….who couldn’t use a mood boost,right?)

It’s time to take the challenge! It’s time to take back youth! It’s time to win FREE prizes!

Life Shotz is the most potent, nutrient-dense formula anywhere. Customers who take the 10-Day Challenge quickly discover that Life Shotz is total nutrition … but it doesn’t always happen on the first or second days.

Life Shotz needs time to load your system with nutrients. It’s like building muscle or learning a new skill. You may notice differences immediately, or it may happen on day three. It might take all 10 days. Some people only notice the difference after they run out—and then they really notice.

It’s time to take back nutrition, and it’s time to start feeling good about the way you look and feel.

It’s Easy:

  1. Drink Life Shotz for 10 Days
  2. Give us your Testimonial at Lifshotz.com/challenge

And just like that, you are entered to win an iPad 2!  Click here to begin your 10Day Challenge: http://21TEN.com/cr/10Day/

Oh, and of course it’s 100 % Money Back Guarantee!!

This is what one mom of FIVE children has to say about Life Shotz:

“As a mother of five children ages 5years and younger, I need all the energy I can get, the best sleep possible, a great attitude, and I can’t afford to be sick.   Life Shotz provides me with natural energy all day and well past the time my children are in bed!  I wake in the morning feeling refreshed and ready to start my busy day!  I feel better and have a healthier immune system.   Life Shotz makes me a better mom!  I certainly don’t want to be without it!”-Ruth VanTuyle

Here’s a short video about the Science behind Life Shotz: http://21ten.com/Media/vid_science.aspx

For Retail Customers only. For complete rules, click here.

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Holiday Survival Tips-Part 3

Posted on December 13, 2011 by Colleen Riddle

Ok, we have discussed planning and nutrition.  This week we are going to talk about something that doesn’t usually get associated with the Holidays; STRESS.  With the endless parties, travel, family gatherings and of course shopping.  It’s easy to see how we can be overwhelmed with all this plus a full time life.  Stress can lead to physical symptoms including weight gain, headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.  This should be a time to be thankful for what we have, not about worrying about getting the Christmas cards out on time, or not being able to find that perfect gift.   Here are a few tips to help with your shopping, so you can check one more thing from your to-do list.

1) Buy duplicates. If you find a great gift at a great price, consider getting one for several people on your list, if it fits their tastes.

2) Include gift receipts. Ask for gift receipts at the register, and include them with your gifts when you wrap them. That way, you’ll have peace of mind knowing that if what you got doesn’t work for your recipient, they can easily exchange it.

3) Get gift cards. If you really need things to be simple, gift cards and certificates are a great option.

4) Let the post office be your friend. Rather than lugging all of your gifts to the post office and standing in the long lines, you can now get them to come to you! Visit the USPS website .

5) Make time for exercise.  Exercise is proven to reduce stress and help you sleep better.  It will also keep the pounds from creeping up on you over the holidays!

Yours in health,

Colleen Riddle

P.S.

The question most often asked at this time of year is, “How can I fit in a workout when I have NO time!”  I gave you a quick workout option last email, and here’s another one!

Warm up

20 Body Weight Squats

20 Lunges

15 Pushups (on knees or toes)

10 burpees (see video) http://apps.attainresponse.com/ComF5/videoPlayer.htm?playerId=0&videoId=tW1Zq1gEx7U9il7fKH_yGw..&width=280&height=20

Repeat as many times as you have time for!  You will hit the major muscle groups and spike your heart rate.  Remember, something is better than nothing!!

If you do this, email me and let me know what you think!

Latest Life Shotz testimonial:
“As a mother of five children ages five years and younger, I need all the energy I can get, the best sleep possible, a great attitude, and I can’t afford to be sick. Life Shotz provides me with natural energy all day and well past the time my children are in bed! I wake in the morning feeling refreshed and ready to start my busy day! I feel better and have a healthier immune system. Life Shotz makes me a better mom! I certainly don’t want to be without it!”
Ruth  V.
Leesburg, VA

 

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Holiday Survival Tips-Part 2

Posted on November 24, 2011 by Colleen Riddle

Last week I discussed planning for your holiday parties and gatherings.  This week we are going to talk about some easy changes you can make to your favorite recipes.  These will help you execute the Holiday Survival Plan.

  • Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
  • Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
  • Green Bean Casserole — Cook fresh green beans with chunks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
  • Mashed Potato Substitute —Use heavily steamed cauliflower, garlic or garlic powder, and low fat sour cream and beat(John loves these!)
  • Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.
  • Desserts — Make a crust-less pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

These tips can be used in your favorite recipes and you ‘ll be amazed how many calories and fat you can cut out of the holidays without sacrificing taste!  Have a great Thanksgiving and we’ll see you next week!

Yours in Health,

Colleen Riddle

Quick Calorie Burning Workout

Warm Up , 1 Minute jumping jacks, 30 seconds rest,  1 minute jogging in place,  30 second rest,  1 minute running stairs,  30 second rest,  1 minute jump rope (or fake rope) 30 second rest

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Latest testimonial:
 “I am a busy mother of three. I have a beauty salon and I am involved in so many things. Life Shotz has changed my energy level so much that I no longer drink Monsters, coffee, and sodas all day long to get everything done. My only complaint is that I wish I had Life Shotz 20 years ago. Thank you for changing my life.”
Amoreena Machado
Tulare, CA

To read more about what Life Shotz lovers are saying go here:

http://21ten.com/product/testimonials_customer.aspx

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Holiday Survival Tips-Part 1

Posted on November 18, 2011 by Colleen Riddle

Can you believe the holiday season is already here?  It seems like just yesterday we were toasting champagne and talking about the year to come.  Well we blinked and it’s already here.  This is the time most of our healthy lifestyles take a step backward.  The endless parties, family gatherings and don’t forget those delicious leftovers (you know you love them)! According to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Years Day.  We want to help you be better than just average, because we believe in you. First, as with any battle (and this is a battle with yourself) you must plan.  So for the next few weeks we are going to help guide you through this minefield of calories. You must have a plan! Always assume there are going to be bad choices and be prepared to work around them. Try bringing a healthy option to the party (we are known for our salads). This way you know you have a least one healthy choice.  A big part of the plan is never go to the party hungry.  Eat something light ahead of time so you can make choices with your head and not your stomach.  Another good calorie saver is to drink one water to every adult beverage you have.  This will help you keep from drinking all of your calories (not to mention staying hydrated to avoid a headache!) So in conclusion PLAN, PLAN, PLAN.

Cooking tip.

Put your gravy in the refrigerator and let it harden, then skim off the top layer of fat then reheat. This one tip can save you up to 56 grams of fat per cup. (Of course no gravy at all is the best option, but hey, it IS Thanksgiving!)

Yours in health,

Colleen Riddle

P.S.

Thank you for all of your support….New Mommy Makeover won first place in the 2011 Sheknows.com Parenting Awards!  I’m so excited about this national recognition!  Thank you!!
pa_winner_small.jpg optimized

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Healthy Halloween Alternatives

Posted on October 26, 2011 by Colleen Riddle

Well, it’s that time of year again, Halloween.  Little ghosts and goblins are running all about.  Are you dressing up this year?  Have your kids dragged you all around town to find the perfect costume?  I found this cartoon, and it made me laugh, so I wanted to share it with all of you.  I know it would be unrealistic for me to expect you and your kids to not eat candy this Halloween.  I do suggest that you keep it under control and monitor what your kids consume.  I also wanted to provide some creative alternatives. The candy aisles in the store are woefully lacking in healthier alternatives. Small bags of pretzels, popcorn, or animal crackers are some healthier options.  It’s hard to find safely-packaged, treat-sized portions of fruits, veggies, or even nuts. So instead, how about some fun items that not only lack tons of sugar, but also last a lot longer than candy.  Here are some ideas: silly bands, temporary tattoos, spider rings, and glow sticks.

Overall, try to make Halloween about having fun and getting dressed up.  Focus on carving the pumpkin, watching a fun Halloween inspired movie, and enjoying time with family and friends.

Yours in health,

Colleen

P.S.

This Pumpkin Oatmeal recipe sounds delicious!

For breakfast with a fall flavor that really sticks to your ribs, try this delicious pumpkin oatmeal.

Ingredients:
  • 2 cups quick or old-fashioned oats
  • 3 cups fat-free milk
  • 1/2 cup canned pumpkin
  • 1/4 tsp pumpkin pie spice
  • 1/8 tsp cinnamon
  • 1 tbsp raisins
  • Brown sugar to taste
Preparation:
Place oatmeal in a microwave-safe bowl and stir in milk. Microwave on high for 2-3 minutes. Remove from microwave and stir in pumpkin puree, spice and cinnamon. Heat for 40-60 seconds, or until heated through. Stir in raisins. Sweeten with brown sugar if necessary and enjoy.Stovetop method

Bring milk to a boil in a medium saucepan. Stir in oats and cook on a medium heat for about 5 minutes. Add pumpkin and spices and stir until heated through. Stir in raisins just before serving.

Serves 4.

Per Serving: Calories 242, Calories from Fat 47, Total Fat 2.9g (sat 0.6g), Cholesterol 3mg, Sodium 99mg, Carbohydrate 40.5g, Fiber 5.3g, Protein 13.2g

 

Recipe taken from About.com by Fiona

Latest Life Shotz Testimonial:

“I haven’t slept well for years. I would go to bed and toss and turn for hours, literally, and if I woke up in the middle of the night, well, I usually just got up. It was over! About three weeks after I started taking Life Shotz, I realized I was sleeping really well. I was snoozing like a baby, all night long! The only thing I changed was adding Life Shotz to my daily routine. I love waking up refreshed after a good nights sleep! Thank you 21Ten for giving me my life back!”
Tracey Gilmore
Lubbock, TX

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Don’t Miss Out!

Posted on October 13, 2011 by Colleen Riddle

I just returned from New Mexico last week and had a wonderful time hanging out with my family.  As some of my long time readers know John and I went out there last year as well.  But one of the things I really missed this year was the hiking up the mountain: that fresh mountain air, the views from the top, and of course the challenge of climbing all the way to the peak.  Still recovering from my car accident the pelvis said, “No!” even though my mind was saying, “Yes!” My mind kept flashing wonderful, vivid memories of John and me at the top with our hands in the air, on top of the world.  It was very hard for me to hold back and listen to my body, but better judgment prevailed and I found other activities to keep me busy.  Missing out is what I wanted to talk about this week.  If John and I had not seized the moment and climbed the mountain last year I would have missed out on a great life experience.  You see, you never know when life is going to throw you a curve ball and limit what you can do.  That is why you always hear me talking about being in the best health you can be in.  I want you to be ready for all the experiences life presents to you because it can change, quicker than I care to remember.  One day I was headed to enjoy a massage and the next day I’m lying in a hospital bed with a fractured pelvis.  What is it that you don’t want to miss out on?  It doesn’t need to be climbing a mountain; it can be anything from spending time with the one you love, to traveling around the world.  So, take care of yourself now, and when those moments present themselves you will be ready.  I can’t imagine what it would have been like to not make the hike when I did.  To miss that experience and time I spent with John would have been heart breaking.  I think the only thing that would have been worse than not doing it, would have been living with the regret that I missed out on living.  Live your life with no regrets and be healthy enough to climb that mountain!

P.S.

Remember I need your help!  New Mommy Makeover DVD is up for the 2011 SheKnows.com Parenting award.  Here’s a link to the press release:http://prlog.org/11690218

You can vote once a day until October 18th.  Here’s the link to vote: http://www.sheknows.com/parenting/awards/parenting-awards-2011/category/fitness

As an extra Thank You I’m offering 15% off New Mommy Makeover DVDs until October 31st.  Get your Christmas shopping done early!  Use coupon code: votenmm

Yours in health,

Colleen Riddle

 

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