Category Archives: Top 10 Lists

10 Protein Energy Bars Worth Every Bite

09 Thursday Jan 2014

Posted by in Diet, Nutrition, Top 10 Lists

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week82Like many of us, I am a person on the go. After waking up in the mornings and before taking off, I go over my day, pack a lunch if it’s a work day, and will grab an energy bar “just in case” I am running late for dinner or when I’m heading out for a physical activity. On occasion, the bar may even be a replacement meal for when I have a large dinner engagement planned or need to watch my calorie intake.

When shopping at my favorite market, there is one side of one isle that dedicated completely to protein energy bars. Five shelves high and unsure of how exactly how long in length, this side aisle is filled with all sorts of bars from crunchy ones, chewy, crispy, crème, gel and gummy like, and ones that, well, are like chowing down on a brick! With so many choices, which one is a girl to choose?

With so many protein energy bars now on the market today, deciding on which one you like best is a personal journey of trial and error based on taste, texture, smell, dietary needs and preferences, and nutritional value. That being said, the following are 10 of my favorite protein energy bars.

Atkins Advantage Meal Bar – Cookies n’ Crème
One of my absolute favorites, this crunchy cookie layer topped with cream and coated in chocolate bar not only tastes great, it will satisfy your hunger! Nutrients: 180 Calories, 80 Fat Calories (6g Saturated Fats, 0g Trans Fats), 15g Protein, 170mg Sodium, 140mg Potassium, 20g Total Carbs (10g Dietary Fiber, 1g Sugars).

Balance Bar – Dark Chocolate Crunch
Chocolate lovers beware! Rich, chewy, and dreamy, get your dark chocolate fix with this delicious gluten-free bar with dark chocolate coating over a crunchy cookie base. Nutrients: 180 Calories, 60 Fat Calories (4g Saturated Fats, 0g Trans Fats), 13g Protein, 190mg Sodium, 150mg Potassium, 20g Total Carbs (4g Dietary Fiber, 12g Sugars).

Clif Bar Natural Energy Bar – Oatmeal Raisin Walnut
Packed with 23 vitamins and minerals and filled with organic rolled oats, walnuts, raisins, and cinnamon, this bar can provide the energy you need for your next adventure! Nutrients: 240 Calories, 50 Fat Calories (.5g Saturated Fats, 0g Trans Fats), 10g Protein, 160mg Sodium, 240mg Potassium, 43g Total Carbs (5g Dietary Fiber, 22g Sugars).

Clif Builder’s Protein Bar – Crunchy Peanut Butter
Containing 40 percent of the recommended daily allowance and packed full of organic peanuts and peanut butter, this crunchy bar will help you recover faster after exercising. Nutrients: 280 Calories, 10 Fat Calories (5g Saturated Fats, 0g Trans Fats), 20g Protein, 370mg Sodium, 140mg Potassium, 30g Total Carbs (2g Dietary Fiber, 23g Sugars).

Detour Runners Bar – Chocolate Chip Cookie
Made with runners in mind who are hard on their knees, this contains whey protein and MicroLactin, a naturally occurring anti-inflammatory derived from milk proteins to improve joint health and function. Nutrients: 200 Calories, 30 Fat Calories (3g Saturated Fats, 0g Trans Fats), 12g Protein, 55mg Sodium, 29g Total Carbs (4g Dietary Fiber, 9g Sugars).

Luna Who Nutritional Bar – Carrot Cake
Is this dessert? Maybe! Regardless, it’s an indulgent cinnamon-spiced bar with carrots, walnuts, white soy chips, and sweet raisins, drizzled with creamy vanilla icing. Yum! Also try White Chocolate Macadamia. Nutrients: 180 Calories, 50 Fat Calories (2.5g Saturated Fats, 0g Trans Fats), 8g Protein, 130mg Sodium, 90mg Potassium, 25g Total Carbs (3g Dietary Fiber, 13g Sugars).

QuestBar Natural Protein Bar – Chocolate Peanut Butter
A bar with none of the guilt! With 20 grams of protein and only 1 gram of sugar this gluten free, this high fiber bar is simply delicious and nutritious. Also try the Chocolate Brownie. Nutrients: 170 Calories, 45 Fat Calories (1g Saturated Fats, 0g Trans Fats), 20g Protein, 340mg Sodium, 380mg Potassium, 24g Total Carbs (19g Dietary Fiber, 1g Sugars).

PowerBar Harvest Energy – Apple Cinnamon Crisp
Filling, delicious, and packed with nutrition, these bars are designed to provide extra energy in a naturally flavored, whole-grain bar. Also try the Peanut Butter Chocolate. Nutrients: 240 Calories, 35 Fat Calories (1g Saturated Fats, 0g Trans Fats), 9g Protein, 140mg Sodium, 200mg Potassium, 42g Total Carbs (5g Dietary Fiber, 20g Sugars).

Power Crunch Protein Energy Bar Original – French Vanilla Crème
If you like cupcakes, then this bar is the one for you! Light and airy, you might not be able to eat just one of these whey protein, crème-filled wafers! Also try the Peanut Butter Crème. Very low glycemic response and diabetic-friendly. Nutrients: 205 Calories, 105 Fat Calories (5g Saturated Fats, 0g Trans Fats), 14g Protein, 75mg Sodium, 115mg Potassium, 0g Total Carbs (1g Dietary Fiber, 5g Sugars).

Promax Energy Bar – Cookies n’ Cream
This yummy bar is my most recent find. High in protein and low in fat, it is quite sizeable and filling enough to get you through to your next meal, unlike most bars with similar nutritional value. Nutrients: 270 Calories, 40 Fat Calories (3g Saturated Fats, 0g Trans Fats), 20g Protein, 250mg Sodium, 250mg Potassium, 40g Total Carbs (1g Dietary Fiber, 30g Sugars).

Is your mouth watering yet? If so, happy snacking!

Be Fit. Be Strong. Be Well.
Adriana

Fitness Apps Worth a Download and a Whirl!

03 Friday Jan 2014

Posted by in Diet, Exercising, Health and Wellness, Nutrition, Personal Trainer, Running, Sleep, Top 10 Lists, Training, Yoga

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week80Yes, like there is for just about everything else these days, there are apps for fitness. Several. Probably hundreds if I dig far enough. So which one to use? Which ones are the best? Well, as 2014 is off and rolling with many new health and fitness resolutions in sight, there is no better time than now to download one or two of these popular fitness apps to help you stay in shape, on track and on goal. Below are just 10 of them for Apple wireless devices since that is what I use to test and use them!

Fitness Buddy (Buy) – With 1700+ unique exercises, 1000+ HD videos, and a workout journal at your fingertips, it’s no wonder this popular app has received accolades from Gizmodo, ESPN Magazine and even Jay Leno. This app will help revolutionize and revitalize your gym regimen with comprehensive exercises for all major equipment, including barbell, EZ curl bar, dumbbells, kettlebells, resistance bands, and stability balls. By Azumio, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

HealthyOut (Free) – I saw this app promoted on GMA and had to immediately go download it and give it a go. Of course, due to the TV appearance, the app crashed with all of the requests. Once in, pre-select your diet style – such as gluten free, high protein, low calorie, vegan, Paleo and even Weight Watchers, Atkins, and more  – then the app will locate area restaurants for eat-in or take-out that meet your nutrition preferences. By HealthyOut. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

iMuscle (Buy) – If you’re looking to improve or change up your workouts, check out this app which will guide you through 450 different lifts and stretches to create a customized balanced workout without having to hire a physical trainer. There are great illustrations and written instructions for those already familiar with most exercises. By 3D4Medical.com, LL. Requires iOS 6.0 or later. Compatible with iPad 2 and newer.

Lose it! (Free) – This is one of the first health and fitness apps I downloaded to my iPhone. Keep tracking of what you eat, how much of it, and all if it’s nutrient values (including calories) can not be in the palm of your hand. There are a number of name-brand food items or you can add your own. It also takes your daily exercise into account. By FitNow, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch.

MyFitnessPal (Free) – This award-winning app has won accolades for many reasons, including hosting the largest food database of any iPhone calorie counter with over 3,000,000 foods! It is hands-down is one of the best all-in-one calorie counter and exercise trackers with its enormous catalog of foods, meals, and recipes. It even includes barcode scanner for finding packaged foods’ nutritional information. By MyFitnessPal.com. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Runkeeper (Free) – Are you a runner or a cyclist? How about a hiker or walker? If so, downloading this GPS app is a must! Filled with motivational cues and an opportunity to connect with workout buddies, this is a great little app to track your cardio. See detailed stats around your pace, distance, and time plus get notified when you hit new personal bests and milestones. By FitnessKepper, Inc. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

ShopWell – Healthy Diet & Grocery Food Scanner (Free) – Want quick assistance reading food labels to find healthier foods and achieve your nutrition goals? Consistently ranked as one of the top health and fitness apps, with ShopWell all you need to do is scan the bar code and it will reveal nutrition facts panels, calorie count, and ingredients to help you match foods meeting your dietary needs. Scan foods in booth supermarket and at home. By YottaMark, Inc. Requires iOS 4.3 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Sleep Cycle Alarm Clock (Buy) – If you are thinking, “No, I don’t need another alarm,” then you are mistaken. This “intelligent” clock not only wakes you in the lightest sleep, but analyzes your sleep. Getting enough sound sleep is just as crucial to being healthy as a healthy diet and regular exercise. This app uses the accelerometer in your iPhone to monitor your sleep movements in addition to providing metrics about how well you slept. By Maciek Drejak Labs. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

VigorWay (Free) – This is the first social network designed to give active health and fitness enthusiasts a place to share their journeys and connect with others. Surround yourself in an online world with those who eat, sleep, breath, and believe in your healthy lifestyle! Use the active categories and Geo-Tag system to see the most trending and motivational pictures across the world and get the latest news and articles from the most reputable resources. By Vigor Health & Fitness, LLC. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Yoga Studio (Buy) – Voted runner-up in “Best App Ever” Awards 2012 and recommended by MacLife, Fox, MSN, The Guardian, Huffington Post and others, this ultimate yoga app allows users to play, customize, and schedule easy-to-follow HD video yoga classes. Easily create unique HD video classes or participate in one of 30 ready-made yoga classes with HD videos. 20 ready-made pose blocks readily available plus library of over 280 poses with detailed advice and instructions. By Modern Lotus. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Remember in the end, all apps are personal choices that best fit you, your fitness lifestyle, and ultimate goals. Select apps that have features, an interface, graphics, and support that meet or exceed your expectations. You may have to try a few before determining which your prefer. If you find others you would like to add to this list, please post!

Be Fit. Be Strong. Be Well.
Adriana

Top 10 Marathons to Run in America

30 Sunday Sep 2012

Posted by in Running, Sports, Top 10 Lists

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It starts with a jog that speeds up to a run. Next comes the 5K, 10K and then before you know it, you are signing up and training for your first marathon. Your preparation takes months of discipline, dedication and sacrifices over grueling and tiring long days, but in the end you wouldn’t trade the experience for anything. You compete. You feel the glory of finishing what you set out to accomplish. And now you can check one more item off your bucket list. Or perhaps your first marathon is the start of many. Kudos to you either way!

When it comes to finding a marathon to compete in, there is no shortage of offered races in the United States. From the Big Sur Train and Whidbey Island Marathons in the West to the Mardi Gras and Lower Potomac River Marathons in the East, marathoners have hundreds of races to choose from each and every year. The decision typically boils down to location, timing and personal preferences.

For marathon runners wanting a wonderful experience with the course, events and race management, below is my list of the top U.S. marathons, listed chronically by the next upcoming race dates. Any of these marathons will make your training and tireless perseverance all the worthwhile.

Bank of America Chicago Marathon
Race Date: October 7, 2012
Runners: 45,000+
Course Overview: Known for being fast and flat, this course offers a scenic tour of Chicago and its lively neighborhoods, as well as a convenient start and finish in beautiful Grant Park, attracting attracts both elite athletes and amateurs alike.
Certification: USATF
Contact: Bank of America Chicago Marathon, 135 South LaSalle Street, Suite 1160, MC: IL4-135-11-61, Chicago, IL 60603; phone 312-904-9800; e-mail office@chicagomarathon.com

Medtronic Twin Cities Marathon
Race Date: October 7, 2012
Runners: 8,000+
Course Overview: Dubbed the “Most Beautiful Urban Marathon in America®,” the Twin Cities marathon is full of crowd support and exceptional scenery, starting at the Metrodome in Minneapolis and finishing at the state capitol.
Certification: USATF
Contact: Twin Cities In Motion, 2635 University Avenue West, Suite 190, Paul, MN 55114; phone 651-289-7700; email info@tcmevents.org

Portland Marathon
Race Date: October 7, 2012
Runners: 8,000+
Course Overview: Three loop marathon with a fair amount of small hills and one large one at mile 17 well organized and caters to the runner, a large amount of spectators and lots of music a fun one to run.
Certification: USATF
Contact: The Portland Marathon House, 1888 SW Madison, Portland, OR 97205; phone 503-226-1111; email info@portlandmarathon.org

ING New York City Marathon
Race Date: November 4, 2012
Runners: 33,000+
Course Overview: The course takes marathoners through the streets of New York’s five boroughs: Staten Island, Brooklyn, Queens, the Bronx, and Manhattan and finishing up in Central Park, uniting dozens of culturally diverse neighborhoods.
Certification: USATF
Contact: New York Road Runners Club, 9 East 89th St, New York, NY 10128; phone 212-423-2249; e-mail marathonmailer@nyrr.org

Marine Corps Marathon
Race Date: October 28, 20132
Runners: 21,000+
Certification: USATF
Course Overview: The course runs on both sides of the Potomac, along the Mall, through Georgetown, past nearly every memorial in town, and back in a large loop to the Marine Corps’ Iwo Jima Memorial in Arlington National Cemetery.
Contact: Marine Corps Marathon, PO Box 188 Quantico, VA 22134; phone 800-RUN-USMC; email marine.marathon@usmc.mil

Honolulu Marathon
Race Date: December 9, 2012
Runners: 20,000+
Course Overview: Runners start on Ala Moana Boulevard, Hawaiian for “path by the ocean,” go west along the waterfront toward downtown Honolulu, loop through downtown and head east through Waikiki  before ending their hardships in Kapiolani Park.
Certification: USATF
Contact: Honolulu Marathon Office,3435 Waialae Avenue, Suite 200, Honolulu, HI 96816; phone 808-734-7200; email info@honolulumarathon.org

Walt Disney World Marathon
Race Date: January 13, 2013
Runners: 15,000+
Course Overview: An entertaining run through all four parks, staring at Epcot, on to the Magic Kingdom, then to Animal Kingdom before finishing in Hollywood Studios with Disney characters cheering along the way.
Certification: USATF
Contact: Run Disney, P.O. Box 10000, Lake Buena Vista, FL 32830; phone407-938-3398; email rundisney@email.mydisneyparks.com

Los Angeles Marathon
Race Date: March 17, 2013
Runners: 14,000+
Course Overview: Full of glitz, glamour and maybe even paparazzi, the LA Marathon is more than a race; it’s a total community effort with support and encouragement at every turn of over 70 points of entertainment along the course and famous landmarks at every mile.
Certification: USATF
Contact: LA Marathon LLC, 871 Figueroa Terrace, Los Angeles, CA 90012; phone 213-542-3000; email info@lamarathon.com

117th Boston Marathon
Race Date: April 15, 2013
Runners: 22,000+
Course Overview: Considered to be one of the more difficult marathon courses due to the Newton hills, near Boston College, the race runs through eight Massachusetts cities and towns: Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline, and Boston on Patriot’s Day every year.
Certification: USATF
Contact: Boston Athletic Association, 40 Trinity Place, 4th Floor Boston, MA 02116; phone 617-236-1652 e-mail registration@baa.org

Rock N’ Roll San Diego Marathon
Race Date: June 3, 2013
Runners: 13,000+
Course Overview: Featuring ideal running temperatures in a scenic coastal setting on a course that is as flat and festive as they come with upwards of over 40 bands play live music on 26 stages and,000 cheerleaders encourage runners to the finish line.
Certification: USATF
Contact: Competitor Group, 9477 Waples Street, Suite 150, San Diego, CA 92121; phone: 858-450-6510; email info@competitorgroup.com

Be Fit. Be Strong. Be Well.
Adriana

My Top 10 Favorite Fitness DVDs

11 Sunday Dec 2011

Posted by in Exercising, Top 10 Lists

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Fitness DVDs. You see them everywhere. They are advertised on TV and online. You can find them at the grocery store and Amazon. Often you will even see them placed aside at friends’ homes. Yes, they come in very hand when we are tight on time and still want to get a workout in. They are convenient as you can follow along at any time during the day and from anywhere – your home or hotel room. You have total privacy and have friends or family members join in. And they are definitely way more affordable then joining a gym, enrolling in a class or hiring a trainer.

Almost all fitness DVDs are led by a personal trainer or fitness instructors. Each shares their own workout method to reach a particular fitness goal – may it be weight loss, tighter abs, or larger muscles. Thus, in the spirit of the gift-giving season, I thought I would share with some of my favorite workout DVDs that can help change up your normal routine or help push you through a plateau.

30-Day Shred – Trainer Jillian Michael guides you through her exclusive 3-2-1 Interval System that combines strength, cardio and abs to blast through calories for a dramatic weight loss in 30 days.

Insanity® – Transform your body in 60 days and get the hardest body by unleashing your inner world-class athlete through plyometrics, speed, agility, strength, and core workouts in a jaw-dropping series of progressions by Shaun T.

P90X® – Trainer Tony Horton’s 12 extreme workouts use the science of Muscle Confusion™ to get you ripped in 90 days. The very popular and advanced total-body training program focuses on abs, legs, chest, back, and arms.

Pure Burn Super Strength –Bob Harper shares 35 power surging moves, delivering an intensified burn that works to aggressively increase metabolism, attack fat and exhaust calories to lose weight and gain pure muscle.

RevAbs® – Get the abs you always wanted with a  little hard work and trainer Brett Hoebel’s proven Abcentrics™ training technique. Workout includes fat-burning cardio, muscle building, and sculpting focused on abs and core.

Sculpt & Burn Body Blitz – Banish calories and fat with Denise Austin and her fun kick-butt workouts that feature four training methods to sculpt lean muscle: martial arts, conditioning, kettle bell, and cardio sculpt.

Slim in 6® – Literally reshape your body in six short weeks with Debbie Siebers’ exclusive Slim Training®  technique, which combines fat-burning cardio with light resistance moves to help slim and sculpt your body without bulking.

Trim, Tone and Flex – The latest by fitness enthusiast Jane Fonda focuses on toning and stretching the body – to promote weight loss, reduce joint stress and increase brain function – while building lean, healthy and supple muscles.

TurboFire® – An intense cardio conditioning program from fitness innovator Chalene Johnson that will pick you up and push you past your limits by burning nine times more fat and calories than you would with traditional cardio.

Winsor Pilates Ab Sculpting – Get the flat defined stomach you’ve dreamed of through specific Pilate techniques that solely focus on your core powerhouse. Workout is designed by fitness expert Mari Winsor to shrink your waistline.

I hope you find one that’s right for you. Feel free to recommend others!

Be Fit. Be Strong. Be Well.
Adriana

My Top 10 Favorite Smoothies

02 Friday Sep 2011

Posted by in Diet, Recipes, Top 10 Lists

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Sometimes when I roll out of bed in the morning, it’s just nice to have a break from eating my normal oatmeal or egg whites for breakfast. When I’m in the mood and have the ingredients on hand, I like to whip up a chilly fruit smoothie for breakfast – especially during warm weather days.

So I thought I would share some of my top favorite smoothies for all to enjoy. All are sugar free and contain nutritious fruit. One suggestion with the smoothies is that it’s usually tastier to add frozen fruit versus fresh. I’ve also noted how many servings each recipes makes. Just double or triple the ingredients it if you are whipping up smoothies for family and friends.

Blueberry Smoothie: Cut 1 frozen banana (thawed for 10 to 15 minutes) into small pieces and place into the bowl of a blender. Add 1/2 cup vanilla soy milk, 1 cup vanilla fat-free yogurt, 1 1/2 teaspoons flax seed meal, and 1 1/2 teaspoons honey. Blend on lowest speed until smooth, about 5 seconds. Gradually add the 2/3 cup frozen blueberries while continuing to blend on low. Slowly increase the speed. Blend until smooth. Serves two. 207 calories per serving.

Blueberry, Banana and Peanut Butter Smoothie: Put ground 1 tablespoon flax seed meal or wheat germ into blender to grind and further breakdown. Add 1 banana, 1/2 cup blueberries, 1 tablespoon peanut butter, 1 tablespoon peanut butter, yogurt, and 1 cup milk into the blender. Cover and blend until smooth. Serves two. 251 calories per serving.

Mango Peach Smoothie: Place 1 sliced peach, 1 peeled and diced mango, 1/2 cup vanilla soy milk, and 1/2 cup orange juice into a blender. Cover and blend until smooth. Serves two. 107 calories per serving.

Nectarine Smoothie: Place 2 large nectarines (pitted and quartered), 1 frozen banana (cut into pieces), 1 large orange (peeled and quartered), 1 cup vanilla yogurt, 1 cup orange juice, and 1 tablespoon honey into a blender. Cover and blend until smooth. Serves four. 184 calories per serving.

Peanut Butter and Banana Smoothie: In a blender, combine 1 banana, 1/8 cup peanut butter and 1/2 cup soy milk. Cover and blend until smooth. Pour into glasses and drizzle with 2 tablespoons honey for garnish. Serves one. 422 calories per serving.

Pineapple and Banana Smoothie: Place 4 ice cubes, 1/4 fresh pineapple (peeled, cored and cubed), 1 large banana (cut into chunks), and 1 cup pineapple or apple juice into the bowl of a blender. Cover and blend until smooth. Serves one. 281 calories per serving.

Raspberry Blackberry Smoothie: Place 1 small banana, 1/2 cup blackberries, 1 cup fresh raspberries, 1 (6 ounce) container vanilla yogurt, 1 tablespoon honey, and 4 ice cubes into a blender. Cover and blend until smooth. Serves twp. 195 calories per serving.

Strawberry Smoothie: Place 7 large strawberries in a plastic container and freeze for about an hour. In a blender, combine frozen strawberries, 1 (8 ounce) container lemon yogurt and 1/3 cup orange juice. Cover and blend until smooth. Serves one. 281 calories per serving.

Strawberry Banana Smoothie: In a blender, combine2 small bananas (broken into chunks), 1 cup strawberries, 1 (8 ounce) container vanilla low-fat yogurt and 3/4 cup milk. Cover and blend until smooth. Serves two. 258 calories per serving.

Strawberry Watermelon Smoothie: Place 1 1/2 cups frozen strawberries, 1 1/2 cups frozen diced watermelon, 1/4 cup cream, 1/4 cup plain yogurt, 2 tablespoons orange juice, and 1/4 teaspoon vanilla extract in a blend. Cover and blend until smooth. Serves one. 494 calories per serving.

Mangia!

Be Fit. Be Strong. Be Well.
Adriana

Top 10 Ways to Prevent Unsightly Cellulite

28 Monday Mar 2011

Posted by in Diet, Exercising, Skincare, Top 10 Lists

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Orange peel thighs. Cottage cheese arms. Pin cushion butts. Sounds attractive, right? It’s all jesting jargon for the unflattering look of cellulite that can unfortunately appear on one’s body. It can be a person’s worst nightmares, especially for women. Unsightly, not-so-cute dimples that can emerge out of nowhere on one’s upper arms, legs, butt or even the stomach area. And with no magic wand or secret remedy to diminish (Diminish? I meant to say annihilate!), there is unfortunately a limited of tactics that can be taken to reduce and ideally eliminate.

Cellulite does not favor a race or recognize age once one enters puberty, but it does prefer women over men (90% of all women have some level of cellulite) and, like it or not, heredity plays a role. Another cause is inactivity; when our food intake becomes greater than energy output, then body fat levels rise, especially with age. Women who experienced pregnancy and lactation may also see more cellulite on their bodies since the body uses the fatty tissue as insulation, structural support and cushioning. Impaired blood flow and lymph circulation are other causes in developing cellulite as are female hormones (estrogen and progesterone).

If and when cellulite will appear on your body also depends on the strength and flexibility of your fat cells and the thickness of your underlying fat layer in your skin. Cellulite develops in the topmost layers of the skin, resting on top of a layer of firm collagen connective tissue. But cellulite can be avoided altogether. Below are preventative steps to take to help manage and prevent cellulite from making an appearance.

Ways to Prevent:

1.       Lose the extra unnecessary body fat through safe and permanent weight loss methods and exercise programs.

2.       Avoid all commercial baked goods, processed food, and fried foods which are loaded with unhealthy hydrogenated and partially hydrogenated oils.

3.       Reduce your foods and beverages that are high in sugar or are highly processed carbohydrates as they stimulate excess insulin in your blood causing your body to make and store extra fat.

4.       Incorporate the best anti-cellulite foods into your diet, such as beans, legumes, fresh fish, white meats, fruits and vegetables.

5.       Drink lots of water which will help flush toxins out your body and diminish cellulite.

6.       Supplement your diet with a good, balanced blend of the healthy essential fatty acids (Omega 3s, 6s, 9s), including seafood, fish, cantaloupes, papayas, walnuts, pine nuts, almonds, flaxseeds and pumpkin seeds.

7.       Get out there and exercise! Lack of exercise hardens the connective tissue in the skin.

8.       Stop smoking which fast forwards the development of cellulite by constricting your blood vessels and damaging the connective tissue and avoid alcohol which has toxins and calories that get stored in your body as fat, contributing to the cellulite problem.

9.       Avoid diet pills, sleeping pills and diuretics which all lead to cellulite. So do most birth control pills due to high levels of estrogen.

10.    Stop crash dieting which causes your body to think it’s starving and begins to consume saturated fats which builds cellulite.

Cellulite is the result of several factors, but while it is perceived as unsightly, it can be reduced and all together eliminated. The best way to manage cellulite is through exercise and watching your diet . Keep in mind that your daily diet is most crucial in the development and avoidance of cellulite as what you eat can cause toxic build-up and poor circulation. Just follow the methods above and you will be on your way to having smooth skin once again.

Be Fit. Be Strong. Be Well.
Adriana