If you’re talking 5-10 pounds, that may not require a trip to Jenny Craig, but 20 pounds or more could pose an issue to not only your wardrobe, but your self-esteem as well.

Extra pounds bring more attention to your waistline and your mind. You have to think more about what you are going to wear, how it falls on your body and how you look when you walk away. Those mind games can cause you to do absolutely nothing and say to yourself, “What’s the use?!” The problem with this behavior is that what you’ve been doing has caused you to gain weight and if you continue this way, you WILL gain more.

STOP!

That’s right, stop right now, exactly where you are and exactly what you are doing. You cannot continue. You know you can’t, it will only get worse.

Here’s an idea, try something new. Actually, it’s not new, but it will be new to you.

Where Are You?

The first step is to figure out where you are right now. Figuring things out has more to do with where your mind is as opposed to your physical location. Your mind and the actions you have taken worked together to bring you to this point. So once you figure out where you are mentally, you can begin to move forward.

I know it sounds a little “out there,” but if you really think about it, you really are the master of your universe. Whatever it is that you really want to do, you can do it.

So you want to lose weight? Make it happen. Decide right now that you will do it, no matter what. This goal is one goal that you will accomplish and you will be so happy when you see it to completion.

OK, so now we’re on the same page and now you’re ready to move forward.

The How is Inside You

There are hundreds of gurus and fitness experts chomping at the bit to tell you most of what you already know. The issue isn’t that you don’t know what to do; the issue is doing it and sticking with it until you reach your goal.

You just have to turn “on” the knowledge and power that you already have and move forward into “doing.”

So let’s give you a little nudge in the right direction.

1. Create a Plan of Action: Your plan needs to consist of the following:

• What you’re going to do to lose the weight?
• How you’re going to stick with it?
• Who is going to help you stay on track?
• Why are you doing this in the first place?
• When are you going to start? (a specific date and time is so much better than “tomorrow”)

2. Start Journaling: Writing is not only therapeutic, it helps you to be accountable to your biggest fan, YOU! Keep a record of what you eat and when; and what you do when you workout, along with how often you’re doing it.

3. Get Geared Up: Make sure you have the right clothes to workout in. They need to fit well and allow you to move easily. Shoes are important too, so make sure you have good support for all this movement you’re going to be doing.

4. Check Your Kitchen: If tempting foods surround you at your home, you WILL eat them. Get rid of those temptations by donating them to local shelters or better yet, invite some friends over and cook a couple meals for shelter residents. You’ll feel better instantly, both about what you’re doing right now and what you’re going to be doing to feel and look better in the near future.

Image(s): FreeDigitalPhotos.net

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If you’ve followed my blog for any length of time, I’m sure you’ve found that I am a no-holds-barred, “tell it like it is” type of person. When I like something, I tell you, and when I don’t, let’s just say, sorry for them. When I received the news that I was chosen to review the products from the Neutrogena Naturals line, I was really excited. For one, I don’t like to put a lot of chemicals either on or in my body. I don’t even take pain meds on a regular basis. So a product that wears its “natural” stance on its sleeve definitely peaks my interest.

When the products came in, I was so excited because the package contained much more than I had anticipated, including a wonderful Yoga Fan and a loofa sponge. This was in addition to all the great products from Neutrongena Naturals; it was a virtual eco-friendly bonanza! I could hardly contain myself, so much stuff that I love and love to use, I couldn’t wait to get started.

But let’s get to the products. What’s so funny is I had just run out of make-up remover and facial cleanser, so these came right on time. They must have known because included were the Neutrogena Naturals Purifying Facial Cleanser, Purifying Pore Scrub and the Fresh Cleansing + Makeup Remover. I used all of them at different times, depending on my needs. A good facial scrub in the morning is great for waking up my senses. I love the fresh and light citrus-type scent that they have and they all worked great, without leaving my skin feeling dry and tight.

The Fresh Cleansing + Makeup Remover took off my makeup without drying out my skin or leaving an oily residue, like some removers do. I have extremely oily skin, so it’s kind of hard to find one to work the way it should, but this one sure does.

The other product that I am totally in love with is the Multi-Vitamin Nourishing Moisturizer. Since my skin is so oily, I have to be careful about the moisturizers that I use because they can exacerbate the problem, but this moisturizer left my skin feeling soft and not at all greasy to the touch. My husband used it and said that he liked how it made his skin feel too. He has the opposite problem from me, his skin tends to dry out easily, so he really appreciates a good moisturizer.

All-in-all, I am really pleased with the Neutrogena Naturals line and impressed by the company’s level of commitment to preserving our natural resources in their “going green” efforts.

If you’re looking for a product that really cleanses like it says it will and cares about the environment, check out Neutrogena Naturals.

Let me know your experience with Neutrogena Naturals.

NEUTROGENA® Naturals Multi-Vitamin Nourishing Moisturizer is a daily lotion that replenishes essential skin nutrients while providing continuous moisture throughout the day for healthier, younger-looking skin.  It contains no harsh chemical sulfates, parabens, petrochemicals, dyes or phthalates.

NEUTROGENA® Naturals Multi-Vitamin Nourishing Night Cream replenishes essential skin nutrients and is fortified with vitamins B, C, E and anti-oxidant omega bionutrients. This nourishing cream is clinically proven to boost skin’s defense against dullness and roughness, leaving it  naturally radiant, healthier and younger looking today and in the future.  It contains no harsh chemical sulfates, parabens, petrochemicals, dyes or phthalates.

Disclosure: Compensation was provided by Neutrogena via Glam Media.  The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Neutrogena.

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Creating the Plan for Your Garden

First, you’ll need to decide what foods you will plant and grow in your garden. My suggestion is to create variety; plant vegetables that you like and some that you want to try. Also include herbs and spices; they’ll give your garden a wonderful and fragrant scent. If you team up with some neighbors, each of you can plant different things, then exchange and swap out at harvest time.

Commit to “Workin” it

Plan to work or tend your garden for 30 minutes every day. You’ll reap the benefits by having a bountiful harvest and build some strong muscles in the process. All that weeding, hoeing, picking and watering will strengthen your core, back, arms and shoulder muscles. Not to mention burning some serious calories. For 30 minutes of work, you could burn around 115 calories. You can burn more by either working your garden longer or more strenuously.

Spice Up Your Lunch

One of the best benefits of creating your garden is that you get to eat your results. Use this time to experiment with new recipes. Because you will be taking your lunch regularly, you’ll not only save money, but I bet you’ll lose some excess fat in the process.

Water, Weed and Pick

Make sure you give your garden plenty of water when needed. Conserve water by using a rain barrel to capture rain water and set up a drip irrigation system. Instead of using tonics to get rid of the weeds, pick them yourself. Be careful of your back and all that bending, but you will notice a stronger, flatter core before long. Pick edibles often. Be conscious of when your garden stares to bear fruit. You can prolong your growing season by keeping veggies from getting too large before you pick them.

Can Them for Later

Now that you’ve got all that great food, don’t waste it, can it! With the economy as it is, canning is coming back in style. You can purchase a kit or go on the Internet to search for all the info you need.

Good luck with your new garden and your new body!

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Let’s say you are trapped underneath debris, do you have the strength to get yourself out of that situation? What if you had to get a loved one to safety? Would you have the stamina to drag them, push them or maybe carry them out of harm’s way? No one really likes to think about what could happen in an emergency, but the only way to be prepared is to address the situation before it happens.

Practice, Practice, Practice

Our military, first responders and rescue units do it all the time. They run through drills, hypothetical situations and exercises that are created to prep them for the real “just in case” scenarios that happen in life. Granted some things may never happen, however, some of the situations really do come true, in one way or another.

A couple of years ago, I attended a self-defense class and the instructor said that in an emergency, you might not be able to dial 911. Why is that? Because you haven’t practiced doing it. With all the adrenaline surging through your body, you might not be able to think what to do or even control your hands enough to stop shaking and do it. Now that’s pretty scary.

Don’t get Caught, Get Prepared

So what do you do? Get prepared. You can’t anticipate some emergency scenarios, but others you most certainly can. Here is a list of things you can do to get yourself fit and ready to tackle the unknown situations so you’ll have a better chance of being a survivor rather than a victim.

1. Start Running: I suggest you start using that treadmill that’s propped in the corner with all the clothes on it. It’s really not a clothes horse; it’s actually a great tool to use to increase your cardiovascular capacity or stamina. Start with a walk three times a week for 20 minutes each session. Over the next 6 weeks increase your time to 30 minutes per session and end with running the full 30 minutes. This will expand your heart’s ability to pump blood to your body and keep you from getting winded so quickly.

2. Lift and Pump: OK, so you’ve got your heart on track, now you need to get your muscles in shape. I’m not trying to get you to look like a body builder, but in order for you to be any good to anyone—even yourself—in an emergency, you have to be strong. Strength comes from putting stress on your muscles and making them stronger. Start lifting weights, sign up for a bootcamp, kickboxing or strength conditioning class 2-3 times per week. Don’t worry if the first session is lackluster, keep at it, you’ll be amazed at how quickly your body starts to adapt and change.

3. Eat to Fuel Your Body: It’s not enough to start running and lifting, you have to fuel your body with the right foods or everything else you’re doing is for naught. Feed your body the nutrients it needs to stay healthy and fit. This includes plenty of fruits and vegetables, lean proteins and whole grains. Eat often, 4-5 times per day and keep your sugar intake low. You don’t have to be a Spartan, just use your common sense and don’t overdo it.

4. Control Stress: In an emergency situation, cooler heads prevail. That means that when something does happen, you can’t be running around like a chicken with their head cut off. If you and your loved ones are to survive, someone has to control the chaos. Since you’ve been training to do it, it’s your time to shine. Learn to control both your stress levels and your reaction to them by engaging in Yoga and meditation. Also find or create a quiet space in your home to use as your “calm center.” Once you know what controlling stress feels like, you’ll be better able to summon that feeling in an emergency.

5. Create an Escape Plan: Physically you’re good, mentally you are on target, now you have to commit to memory the correct path or plan to take to survive the emergency. If your house is burning down, how will you know if family members are safe or trapped? This is only one scenario, but it could be a crucial factor when you decide whether or not to run back into a burning building. Even if you are strong and your stamina is in tip-top shape, why risk dying when you don’t have to? So make a plan, discuss it with everyone involved and practice it over and over again. Knowing that you have a plan and the people involved know their role makes it less stressful when you’re trying to take control. Less stress is a good thing.

6. Exercise Your Brain: The final step in being fit enough to survive an emergency is to make sure you know what you need to know.

• What supplies will you need if a tornado hits your home?
• What are the emergency routes to get out of your town, city, village or province?
• What are the emergency numbers? Sometimes “911” is not enough.
• Where is the nearest hospital? How long will it take you to drive there? Walk there?
• What is the chain of communication if you or your loved ones get separated?

I hope these tips and strategies will help you to survive an emergency situation. Get started today on making sure you are fit enough to survive.

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Followers of the Mediterranean diet will be happy to know that they will probably have less small blood vessel damage in their brain, says a recent study. So now, they have another reason to continue to follow its principles. The Mediterranean diet is based on the eating style of cultures that border the Mediterranean Sea, such as Italy and Greece. The diet has been linked to lowering the risk of what’s known as the metabolic syndrome, heart disease, stroke and dementia.

The Mediterranean diet is comprised of eating fresh fruits and vegetables, fish, whole grains, legumes, monounsaturated fats like olive oil along with moderate amounts of alcohol. It also includes lower amounts of red meat, saturated fats like butter and refined grains.

The research study, which compared the brain scans and diets of 966 adults, average aged 72, showed that those who most closely followed the Mediterranean diet had lower measures of white matter hyperintensity volume (WMHV) than those who did not. WMHV in the brain is an indicator of small blood vessel damage. It is detected by using a magnetic resonance screening (MRI) and is found in the average person as they age. High amounts of WMHV in the brain can predict a higher risk for stroke (brain attack) and dementia.

Researchers believe that the ratio of monounsaturated fats to saturated fats is what seemed to matter most in judging the benefits of following the diet. During the study, researchers adjusted other risk factors for small blood vessel damage in the brain, such as smoking, diabetes, high blood pressure and abnormal cholesterol levels, but the outcome remained consistent.

Mediterranean Diet Basics

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Read the Label Carefully

Manufacturers in the U.S. have to adhere to strict guidelines when placing food facts on their labels, but that doesn’t mean that what you see is actually what you get. Take sugar for instance, its listed as Sugar and Total Carbohydrates (because carbs get broken down to sugars and then synthesized into glucose to be used as energy). Even though a label lists sugar plainly as an ingredient, there could be other sources of sugar in the product whose name you may not recognize, i.e., Dextrose, Fructose, Evaporated cane juice, High-fructose corn syrup, Honey, Invert sugar, Maltodextrin (or dextrin) and the list goes on.

The Front Verses the Back

Advertisers want your money, so they design packages to be enticing and attractive. Not only are the colors inviting, but the words are as well. Since you normally look at the front of a package first, because this is how they grab you, this is where you’ll see words like “low fat,” “0 trans fats,” “low carbs” or “20% less salt.” But is it really? If you look at the ingredients on the label, on the back, you’ll be able to decipher exactly what they’re talking about. Yes, the product may have 0 trans fats, but if its replaced with saturated fat, that really isn’t much better now is it?

Sizing up the Real Serving

On the food label you’ll see where it lists the calories, the serving size and the percentage of fat calories you get from each serving. Good, right? Well, maybe. Let’s look at a 20 ounce cola as an example. If the label says something like one serving is 10 ounces and 140 calories, that works if you only drink ½ of the bottle. But who does that? If you drink the whole bottle (which is what most people do), you’re actually drinking two servings and ingesting almost 300 calories.

Word Games Manufacturers Play

When you see a package that says “100% Natural” you may automatically assume that this product is a healthy choice or good for you. That may not be the case. Manufacturers often use these words to entice you to buy, but the word actually has no meaning when it comes to describing a food product.

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