Sound Resolutions for Real Results (Jan 6, 2009)
By Inshape | January 6, 2009
New Years Resolutions have been around ever since ancient civilizations anointed January 1 as the beginning of the New Year, celebrating with gifts and well wishes for the coming twelve months. In modern times, New Years Resolutions are established at the drop of the Times Square ball but more often than not, forgotten after a few days or weeks. To combat this trend, here are five simple guidelines to help you along the way:
First, decide whether or not your resolution is just a far-fetched wish or actually something you truly want and believe that you can achieve. Toss any resolution that isn’t something that you really desire, and toss any resolution that would require you to change something that you aren’t willing to change. For example, it would be useless to list “become a millionaire” if you’re a junior editor at a publishing company. Resolutions like “cut sweets out of your diet” or “stop watching television” are also unclear and unrealistic for most people. You want to set yourself up for success so take the time to list a small number of tangible, realistic goals.
Grab a pen and paper and list each resolution. In addition, if you’re serious about any goal, you must have a blueprint to follow - a plan should also be listed next to each goal. How are you going to achieve the goal? What steps do you need to take? If you are going to walk an extra 10 blocks to work everyday, how will you do that? What steps do you need to take to put this plan into action? Maybe you need to get off the subway a stop earlier.
Break down the goal/resolution into smaller parts. Set smaller goals and work your way toward the long term goal. It’s easier to stick to if you take baby steps to get there. If your goal is to lose 20 lbs this year, break it down into 4 quarters and by march 31st, your goal would be to lose 5 lbs.
Set timelines. By creating deadlines you don’t get lost or overwhelmed by the big goal. If you know by March 31st you have to lose 5 lbs, you’re more aware and disciplined than if you had an open ended deadline.
Reward yourself. Recognize your hard work. Don’t blow it by rewarding yourself too often though - once a month is a good rule of thumb with perhaps a quarterly double reward. Weekly updates, however, are pretty futile, as most significant changes take far more time than seven days. If you lose 5 lbs, you may want to buy yourself a new outfit. Or, you might want a red velvet cupcake! Either is fine but don’t get into the habit of always feeling entitled to a reward though.
Prepare yourself for setbacks. Achieving any goal has it’s challenges. Be prepared for setbacks but have a plan to continue on even if you backtrack a bit. It’s okay.
Topics: Massage Therapy, Nutrition, Personal Training | No Comments »
Happy New Year from inSHAPE (Dec 30, 2008)
By Inshape | December 30, 2008
We’re taking this week off from our weekly article, but we will be back next week with new and exciting advice and strategies for weight loss, nutrition, fitness, and other wellness topics. In the meantime, the entire team at inSHAPE wishes you and your family a wonderful ringing in of the New Year.
Here are a few last thoughts on enjoying a stress-free, healthy holiday with your friends and family:
1. Make a Little Time for You
With so many demands, quality time for yourself easily drops to a low spot on the priority list. For those of us who remain committed to health throughout the year, a short amount of time spent exercising can be a great escape to just take care of yourself. If you don’t, however, take a walk or retire a little early for the evening and read a book. Get away from it all - even if its just for 15 minutes.
2. Replace Workouts with Activities for the Whole Group
Who are we kidding? We know that you aren’t likely to maintain your workout schedule between now and the New Year. Many inSHAPE clients cut back their workouts; others go away and don’t have access to a gym. Still others don’t even take their sneakers out of the closet between Christmas and New Years. Whoever you are, it doesn’t matter. What does matter is that you include some activity in your day, even if it’s just a walk, a game of ping pong, or hide and seek with your kids. Make it fun and don’t stress it.
3. Drink Lots of Water
We wrote this in one of our earlier holiday articles, and we just can’t emphasize it enough. Water boosts your metabolism, it freshens your breath and helps keep your teeth clean (especially after meals), it gives you energy, it staves off intoxication (if you drink a glass between alcoholic beverages), and it is great for your skin in the colder, drier temperatures. The recommended amount for adults is 8 glasses a day, but bump that up to 10 or 12 at this time of year and reap the benefits.
4. Make Sleep Time an Important Part of the Day
Quality sleep is so important during times of increased activity and anxiety, so take it seriously and get 7-9 hours of shut-eye over the next couple of weeks. It’s not necessarily so easy to do when you may be awake, drinking, and/or eating at later hours, but here are a few specific tips on how to make your sleep a little better regardless:
* Give yourself at least an hour between the last drink or nibble and your head hitting the pillow.
* Use that time to change clothes, read, stretch, meditate, etc. Don’t watch television (it maintains a higher level of brain activity when you want your brain to settle down).
* Floss and brush your teeth and wash your face, even if you don’t normally do these things before bed. The ritual will help you feel better in the morning.
One final thought about surviving the holidays this season: realize that the time is short, that it only comes once a year, and that the New Year, with all of it’s hopes and new expectations are right around the corner. Enjoy.
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Surviving the Holidays: Tips for Better Nutrition (Dec 15, 2008)
By Inshape | December 15, 2008
We continue our focus on seasonal tips for staying healthy with strategies for nutrition during the holidays. It seems like the holidays are one big eating fest. Everything revolves around food and drinks – and by the New Year we’re all in a frenzy to get back to our normal schedules and our pre-holiday weight. Instead of making the holidays all about eating, why not introduce other focus points for the time that you share with loved ones: games, walks, music, and stories! Recognizing, however, that holiday meals are significant, we hope that you can put these tips to use as the final weeks of the year wane and you get ready for the New Year.
Maintain your Weight. Your focus should be on weight maintenance and not weight loss during the holidays. Don’t set yourself up for failure by setting unrealistic goals. Maintaining your weight is challenging enough with all of the family gatherings and holiday get togethers.
Don’t go Hungry. Eat a light snack before going to holiday parties. If you go hungry you are more likely to overeat, and cave into the temptation of eating the higher fat and higher calorie food. A snack of no more than 200 calories should do the trick.
Recreate high calorie/high fat recipes. Reduce the calories and fat in holiday recipes by using low fat and low calorie substitutes. You don’t have to skimp on taste! Use applesauce, yogurt, or ricotta in place of oil in your favorite holiday baked goods, egg substitutes (egg beaters) in place of whole eggs, and nonfat yogurt in place of sour cream. There are a number of websites with healthier versions of your favorite recipes. Two that we like are www.eatingwell.com and www.foodfit.com.
Watch your beverage choices. It’s not just alcohol that is high in calories – ciders, sodas and egg nog are packed with calories, and in some cases, fat (creamy beverages like egg nog, white russians, etc). Keep it relatively simple and alternate between your favorite beverage and a glass of water to stay hydrated and relatively sober.
Eat only what you really want. Savor the taste of your favorite holiday foods and skip those items that you don’t care that much about. It is perfectly acceptable to let an item pass you by at the dinner table or walk by the carving table without stopping when you are at a cocktail party - you don’t have to eat everything offered.
Make a plan. Planning ahead will help lower your chances of overeating, or eating the wrong foods. If you know where you’re going and what foods will be available, you can decide which foods you are going to avoid and which foods you are going to eat. If you do not know the choices, make sure you scout out all the options before deciding, think about what you really want, and then make a decision. Take your time ordering, selecting from a buffet and you will minimize sabotaging your diet.
Topics: Nutrition | No Comments »
Surviving the Holidays: Tips for more efficient workouts (Dec 8, 2008)
By Inshape | December 8, 2008
Shorten your cardio. Forget about the long run or the 45 minute spin class! Perform exercises that are fast and effective, such as jumping jacks, jump rope, a few quick sprints or a few flights of stairs. Exercising at a higher intensity than you would normally will increase the calorie burn. Perform these exercises for 5-10 minutes and you’re set!
Include strength training and perform compound exercises. Strength training must be included during your holiday workouts. Keeping your metabolism revved requires muscle!! Compound exercises are the most efficient. These multi-joint exercises work more than one muscle group and involve larger muscle groups which increase the calorie burn as well. Some examples of these are a squat with an overhead press or a lunge with a bicep curl.
Decrease the number of sets from 3 to 1. One set of each exercise is sufficient. Studies actually show that one set of reps is as effective as three sets. Make sure the set is challenging by increasing the weight and/or number of reps. Give it all you’ve got.
Interval Train. This is the only way to exercise during the busy season or when you’re pressed for time. Move from one exercise the next quickly with little downtime. Mixing cardio and strength moves will keep your heart rate elevated and your muscles challenged…and will burn an absurd amount of calories if you work hard.
Have a Plan. Don’t walk into the gym without having a plan. Without a thought out workout you’re likely to just end up on an elliptical or treadmill for 30 minutes! A written plan will allow you to set up equipment so that you can crank through a meaningful and challenging workout in less time.
Turn errands into exercise. Take the stairs, park a greater distance away from the entrances to the shopping malls and grocery stores, or hop out of a cab a few blocks early and walk. All of these extras add up to more calories burned.
A Few EXTRA TIPS for all of the time, but especially during the holidays!
Drink Water…lots of it. Water will help you avoid overeating! Drink a large glass 20-30 minutes prior to each meal. It will fill your stomach up and you won’t be able to, nor will you want to eat as much. It will also keep you hydrated and help you burn fat more efficiently.
Eat Slowly. Eat slowly and enjoy the taste and flavor of your food. Savor each bite – especially all the wonderful foods of the holidays. Try to chew each bite of food 25-35 times per mouthful. This will allow you to decipher whether you’re hungry or full. It takes the brain about 20 minutes to relay the message that you’re full.
Brush your Teeth after Meals. Nothing tastes good with toothpaste! When you brush your teeth after a meal or snack, you send a signal to your body that you are done eating. So get into the habit of carrying your toothbrush wherever you go!
Get Adequate Sleep. It’s tough to sleep during the holidays, but lack of sleep interferes with the body’s ability to metabolize carbohydrates, which leads to high insulin levels and higher body-fat storage. It also decreases leptin levels, causing your body to crave carbohydrates. Leptin is a protein manufactured by the body’s fat cells. It suppresses the appetite, resulting in decreased food intake and ultimately weight loss. So make sure you sleep!
Topics: Nutrition, Personal Training | No Comments »
Happy Belated Thanksgiving and Exercise of the Week (Dec 2, 2008)
By Inshape | December 2, 2008
The team at inSHAPE hopes that you had a fabulous Thanksgiving Holiday this year! We have no blog article for the holiday week, as we were all doing what you were likely doing: eating and enjoying the company of our friends and families.
Thanksgiving is a wonderful holiday to give thanks for everything in our lives: our family, friends and health. However, it’s also the most indulgent day of the year - the average Thanksgiving dinner is well over 3000 calories, with more than half of those calories coming from fat. But even if you overindulged, it will do your body more harm than good if you feel guilty about it. Fight back between now and the next big round of festivities by sticking to your workout schedule, eating right, getting enough rest, and drinking lots of water.
Exercise of the Week: Lateral Jumps
Lateral Jumps – a must for winter sports conditioning! The goal of this exercise is to build explosive power in the legs.
Draw 2 lines on the ground or place 2 exercise tubes on the ground, about 3 feet apart. Stand on the far side of one line or tubing and jump with both feet sideways to the far side of the other line or tubing. Keep jumping back and forth between the two lines or tubing. Make sure both feet stay together and on the landing make sure your knees are soft. Do not lock out your legs. Jump as fast as you can for 30 seconds. Do 3-5 sets.
Topics: In-Home Exercises (no or little equipment needed), Nutrition, Personal Training | No Comments »
Winterizing Your Fitness Routine (November 25, 2008)
By Inshape | November 25, 2008
Outdoor fitness and winter sports are a great way to pass the time during the colder months. Given that people consume, on average, an estimated 600 additional calories each day during the holidays, staying active is also a particularly good way to keep the pounds from packing on. Preparation is key, however, to making the most of your fitness or sport time when it’s cold outside.
1. Wear layers
Invest in light, synthetic clothing for the layer closest to your skin, particularly the upper body. You want perspiration to wick away and evaporate so that your body doesn’t have to work even harder to stay heated. On the outside, your clothing should repel wind and/or rain, and the best options also have vented panels, which can be open if you need a little breeze.
You should also remember to always carry a hat and gloves. A great deal of body heat can escape from the head, and cold finger tips can make exercise more than painful, so tuck a hat and gloves into a pocket and be sure to wear them if needed.
2. Hydrate
People tend to consume less water when they exercise outside in colder weather. This is because the hormone that triggers thirst doesn’t chime in as quickly when we are outside. Despite the lack of thirst, however, the body needs just as much if not more fluids to stay hydrated during exercise in colder temperatures.
3. Eat Well
Eating well-balanced, sensibly sized meals and snacks is an important component to healthy lifestyles throughout the calendar year. In cold temperatures, the body reacts differently and needs certain nutrient boosts in order to perform and stave off colds and flu. In particular, try to include foods that supply the following vitamins, at each meal:
* Vitamin C: your immunity fights hard to protect your body when you exercise outside in the winter.
* Vitamin D: protect your bones by getting 15 minutes of sunlight everyday. This also prevents Seasonal Affective Disorder, which tends to occur during winter months when days are much shorter.
* Vitamin E: this fat soluble vitamin, which you find in nuts, fish oils, and whole grains support the transport of oxygen to tissues. Cold winter air is more difficult to breathe due to the heating process, so do what you can to minimize the effects by eating foods that help circulation.
4. Protect Your Feet
Survive winter training months with strong feet by taking good care of them each and every time you head outside. Synthetic socks are vital, and definitely make sure that you have proper shoes for the terrain on which you’ll be exercising. You should also change out of your shoes and socks as soon as possible so that you can air out your feet (or maybe treat them to a soak and/or rub) and shoes.
5. Be Safe
Safety is always important, but during months of shorter, darker days, frigid temperatures and dangerous road conditions, it is critical that you maintain awareness of safety issues.
* If at all possible, workout with a buddy. If you must head out alone, make sure that someone knows where you are and when you expect to finish.
* Avoid routes that you aren’t familiar with. Wooded trails are great but not when visibility is compromised - fog and ice can make exercising on this terrain extremely dangerous.
* Stay visible - always wear reflective gear or light colored clothing so that you can be seen.
* If you are jogging on a slick surface shorten your stride and keep your knees bent for greater control and balance.
6. Breathe in Through Your Nose
Asthma-like symptoms often develop in people who exercise outside in winter months (coughing, wheezing, shortness of breath), which is thought to be because cold, dry air constricts air passages, limiting the airflow into the lungs. Breathing in through the nose allows the sinus passages time to warm up the air that you’re taking in, thereby minimizing the affects that make cold air difficult to process. When you breathe through your mouth, the air doesn’t have time to cool - mouth breathing also accelerates water loss increasing the possibility of dehydration.
Topics: Personal Training | 2 Comments »
Managing Stress Through Fitness (Nov 17, 2008)
By Inshape | November 17, 2008
Stress is a given in life. In good times and in bad, work commitments, family obligations, finances, traffic, even the noisy neighbors can cause anxiety and stress. Some of these challenges generate positive results, because they force us to make adjustments, push ourselves, and reevaluate situations. Other stresses, like those many of us are dealing with in the country’s economic crisis, generate negative results. While people react to stress in many different ways, studies show that all people experience three types of responses to elevated levels of stress: physical, mental, and emotional.
Physically, the body reacts to stress by an increase in blood pressure, rapid breathing, and a breakdown of glycogen stored in the liver and muscles (which is used to produce glucose, the body’s energy source). These changes manifest themselves, in varying degrees, as chest pain, breathlessness, panic attacks, loss of appetite, sleeplessness, etc. Over time, chronic illnesses can develop and severely impact one’s quality of life. In addition to and to a certain degree, because of these physical effects, the body also experiences myriad mental and emotional responses to stress. Examples include restlessness, isolation, inability to focus, loss of productivity, irritability, rage, among many others.
Endorphins
Fitness fights stress by staving off the body’s various negative responses and thus, increasing your overall health and quality of life. One of the best known benefits of exercise is the spike of endorphins that are released into the blood stream. Endorphins are the body’s natural neurological pain reliever, and the increased optimism that results, which you can experience with a minimum of 30 minutes of intense exercise, can last several hours after a workout.
Brain Balance and Productivity
Regular exercise also improves blood flow to the brain, bringing additional oxygen and nutrients that are needed to focus and stay productive. In fact, studies also show that exercise leads to the creation of new brain cells in the hippocampus, which is the memory engine of the brain.
Nutritional Edge
Finally, a healthy lifestyle that includes regular exercise tends to live hand in hand with proper nutrition, which is also plays a major role in managing stress. Essential vitamins and minerals are depleted during times of increased anxiety, so it’s critical that you eat foods that do more than just satisfy hunger. Specifically, certain amino acids are needed to produce stress-fighting hormones during tough times, so a diet rich with proteins is beneficial. In addition, the body’s need for vitamin C dramatically increases during times of stress (because your immune system is compromised), and B vitamins can help alleviate cloudy thinking and other mental reactions to stress.
A Few Helpful Tips
1. Several times a day, take a few minutes to breathe 10 deep, diaphragmatic breaths. Slowly inhale through your nose (count to 10), then exhale at the same rate through your mouth.
2. Set up your exercise plan to succeed. If you know that your schedule includes late evenings and work dinners, plan your workouts for the morning. An hour less sleep is worth it in the long run. Likewise, if you simply cannot get out of bed early enough to exercise, schedule exercise for the afternoon or evening. And whatever the plan, stick to it!
3. Incorporate both cardio and strength moves into each workout. Studies show that you need both aerobic and anaerobic exercise in order to stave off the effects of stress, so make sure that if you go for a run or bike ride, you incorporate short intervals of push ups, tricep dips, plank, and crunches. You can also access one of several free workouts on our website.
Topics: Personal Training | No Comments »
Pyramid Workout (November 11, 2008)
By Inshape | November 11, 2008
Pyramid Workout
Feeling guilty after eating too much or having a big weekend? Don’t beat yourself up, we have a workout that will melt the fat away and leave you feeling good. Just follow our 20-30 minute high-calorie burning workout. You can add more repetitions to each exercise and increase the cardio segment times if you feel motivated!!!
High Step/Knee Jogging: 30 count/seconds
Jog in place lifting knees up to hip level and keep pumping your arms!
Heel Kicks: 30 seconds
Jog in place and kick heels to butt with each step… focus on flexing your hamstrings for a good burn.
Super SLOW Squats: 8x
Stand with your feet shoulder width apart. Keeping your torso erect, very slowly bend your legs and lower your body into a squat (5-8 count when lowering body and 5-8 count coming back up); reverse direction when your legs are parallel to the floor.
Super FAST Squats: 8x
Same as above, however, this time you will lower and raise your body to a single count with as little time in between as possible.
Squat Jump: 8x
Stand upright with your feet shoulder-width apart. Keeping your torso erect, slowly bend your legs and allow your body to lower into a squat position. When your thighs are parallel with the ground, reverse direction and propel yourself into the air as high as possible. Land in an upright position, bending your knees slightly to absorb the shock to your lower body.
Super Slow Push Ups: 8x
(5 count when lowering and a 5 count when returning to start position)
Super Fast Push Ups: 8x
(1 count when lowering and 1 count when returning to start position)
Hand Taps: 20x
Remain in push up position and alternate tapping hand to hand
Plank: 30 count/seconds
Remain in push up position but lower onto elbows and toes. Contract your abdominal muscles keeping your back straight (don’t collapse in the middle) and hold this position.
Hip Dips: 14x (7 to each side alternating)
Stay in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance, then to the right dipping your hips toward floor on either side.
Mountain Climbers: 25x
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foor placement (run in place). Be sure to keep your back straight, not arched.
Next, you’ll reverse course and go back through all ten exercises before moving on to the Reach and Press at the end.
Hips Dips: 12x
Plank: 30 count
Hand Taps: 20x
Super Fast Push Ups: 5x
Super Slow Push Ups: 5x
Jump Squats: 5x
Super Fast Squats: 5x
Super Slow Squats: 5x
Heel Kicks: 30 count/seconds
High Knee Jog: 30 count/seconds
Reach and Press: 5x each leg (see left for image)
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side.
Topics: Personal Training | No Comments »
Exercise of the Week: Reach and Press (Nov 7, 2008)
By Inshape | November 7, 2008
Reach and Press
This is a great way to close a cardio circuit, because it stimulates muscle fibers throughout your upper leg, works your core, and promotes balance. We’ve included it in our Halloween Hangover (Pyramid) Workout and suggest that you will include it in your exercise routine twice a week.
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side.
Topics: In-Home Exercises (no or little equipment needed) | No Comments »
Nutrition Essentials: Timing & Moderation (Nov 3, 2008)
By Inshape | November 3, 2008
Nutrition Essentials: Timing & Moderation
This week we finish our discussion on the five essentials to better nutrition. Meal timing and moderation play a significant role in how your body responds to the nutrition you provide it. In order to keep metabolism in check, energy up, maintain mental focus and avoid cravings, we must understand these concepts. How many meals should you eat each day? When should you eat them? How many calories should each meal be? What types of food should be eaten at what times? Read on and get the answers that you need to stay healthy, feel great, and stay inSHAPE!
How many meals should you eat each day?
Everyone has different schedules, so one plan doesn’t fit all. However, in order to increase your metabolic output (how many calories you burn), you need to eat frequently. When you eat sporadically or skip meals, your body responds by slowing down to conserve energy. Ideally, therefore, you should try to consume something healthy 5-6 times a day. This may sound unrealistic, but these should be smaller meals (mini-meals) packed with nutrient dense foods. Think about it this way, after several hours without eating, your body “panics” and goes into starvation mode – skipping a meal may sound like an appealing form of punishment for eating too much at a previous meal, but metabolically, you are doing more harm than good. If you eat regularly (every 2.5-3.0 hours) your body will release its fat stores more readily because food is more efficiently absorbed. It is much more difficult for your body to utilize the nutrients ingested in 3 larger meals and the result is that the body stores the excess as body fat.
How many calories should each meal be?
This is dependent on how many calories your body needs, as we all have different body sizes and activity levels. This is also dependent on how active you are before and after your meal. If you are going to be more active for the next several hours you may need to consume a higher calorie count at the meals prior to activity. You just need enough energy to sustain yourself until the next meal. All mini meals do not need to be equal but they should be in a fairly close range of each other. If you consume 2000 calories a day, each meal should be approximately 333 calories, if you are having 6 meals a day. You may have one or two that are closer to 400-500 and one or two (healthy snacks) that are closer to 200 calories.
When should you eat the meals/snacks, what time of day?
You should always start with a healthy breakfast to “break the fast” between last night and the new day. Your body has been without food for 8-12 hours (unless you sleep walk to fridge at night) so you need to replenish your fuel stores. Eating breakfast can increase your metabolism by as much as 10%. Following breakfast you should eat every 2.5-3 hours. On workout days you need to pay special attention to your pre and post workout meals. If your goal is to lose fat you need to have your pre-workout meal about 2 hours prior to exercising so that you burn more from fat stores. And your post-workout meal should be consumed within 1 hour of completing the workout. This hour is a window of opportunity where nutrients are more effectively absorbed after the workout.
What types of foods should be eaten at what times?
Your body responds differently to a meal consumed in the morning than it does to the same meal eaten in the afternoon or evening. After 7-9 hours of “fasting” during sleep, your body needs to replenish glucose, your body’s energy source. During this fast, the body compensates by releasing glucose that has been stored in your muscle tissue and liver, called glycogen. Once all the energy from the glycogen stored is used up, the body breaks down fatty acids to produce energy. Carbohydrates are the source of glucose, and without carbohydrates, fatty acids are only partially oxidized, which can cause reduced energy levels. This means that your breakfast should include carbohydrates, especially whole grains and fruits. These foods also boost your metabolism and help you stave off unhealthy snacks once you get into the office.
In the evening, on the other hand, your body craves foods that will metabolize super slowly in preparation for the nightly fast. If your final meal of the evening is chock full of carbs (think: an extra serving of pasta or potatoes on your plate), your body will metabolize and store all of those extra calories in fat cells. The bottom line is to balance your diet, eat a variety of foods, in moderation, and enjoy each bite.
Topics: Nutrition | No Comments »
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