bodbot.com

bodbot.com - Personal Trainer and Nutrition all in one website and it's free to sign up. After you sign up they will ask you what you would like to do - lose fat, gain muscle or both, get stronger, be healthy and etc... Also, ask you exercise training within a time you prefer. Time is the issue for all of us due to kids, work and life in general. Say you can spare only 20 minutes from 4 days a week - they can set up a calendar and give that to you as long you follow it. Try it out - it not going to bite you. Also, each each exercise will give you youtube video on how to do. If you can't do the exercise, you can substitute it for another - It a easy user friendly website.

The nutrition part will count you calories, fiber, fat & carbs. Add food to the list or select the food that will tell you what is good for you.

There is the bodbot PLUS which you can add on to your schedule but with a fee.

I'm not a sale person or a person making money from this, I'm just giving you my opinion on helping you to know what's out there to loose weight, get fit and stay healthy.

A Chat about Best Tech for Health

It's very hard to exercise when you are at the office. Time goes by so fast when working and you don't realize until you turn you head and see the clock. I found a chat for those who work in tight corners; computer geeks. Very good advice - http://mashable.com/2013/07/25/dgitial-wellness/ 

I know times are rough in the work place; you are afraid of getting laid-off or fired because you left your desk for one minute. Just remember you only have one life, one body and love ones who love you. You are aloud to have 15 minute breaks and lunch hour/minutes; its by law to have a least one break. OR just go to the bathroom and do some squats in the handicap stall. I know it funny but you don't want a blood clot in you legs. Even do stretches in your chair - it will show you are working hard.  Just KEEP MOVING!

SMART

Heidi Powell (wife of Chris Powell from Extreme Weight Loss) has been on the bang wagon for weight loss and training. She is very inspiring with words and so giving her knowledge to stay on track of living healthier and  happy. See her site - heidipowell.net

Here is 5 small little SMART ways to live health:

1. SMART GOAL – Make it, Write it, Declare it, Achieve it.

2. MOVE for 5 minutes everyday (even if it’s just marching in place on commercial breaks).

3. EAT breakfast to get your metabolism revved up for the day.

4. REDUCE sugar – you don’t have to go cold turkey simply avoid the obvious when possible.

5. HYDRATE to curb cravings and monitor hunger. Start with a goal to drink a quart of water a day, then increase to a gallon.

7 Best Supplements for Weight Loss

I've just read the Yahoo article about supplements for weight loss. A very interesting article. Click here to see the article - 7-best-supplements-weight-loss

If you can't take pills because they are horse pills - See in foods for supplements.

Vitamin D
Mushrooms, Potatoes, certain breakfast cereals, milk, oranges juice, dairy products, eggs, fish and shell fish.


Calcium
Dark Leaf Greens, Chinese Cabbage, Low Fat Cheese, Milk & Yogurt, Broccoli, Snap Bean and Almonds.

Protein
Turkey Breast, Fish, Port Loin, Lean Meat, Soy Beans, Eggs, Yogurt & Milk, Nuts and Seeds.

Omega-3 Fatty Acids
Fish (Salmon, Sardines, Shrimp, Halibut, Scallops) Walnuts, Flax Seeds and Tofu.

Monounsaturated Fatty Acids
Olive Oil, Avocadoes, Peanut Butter, Nuts & Olives. 

Conjugated Linoleic Acid
Lean Beef, Lamb, Milk

Polyphenols
Fruits, Vegetables, Legumes, Nuts, Seeds, Dark Chocolate, Herbs, Spices and Seasonings

Side Effects from Soda

WOW! The deadly drink that does taste good. I found this from the website Mind Body Green. Being a diabetic most of my life, I would drink soda once a month but reading this I might just only drink on the holidays. It's good to treat yourself once in awhile, but no all the time.

I believe everyone has seen this but look it again. Really look at it. This sugar is in your body and it attacks your body. If you are addiction to soda, way yourself off slowly and start saving yourself. Change your taste to diet - less calories and sugar. Here is the link to calorie count on most of all the soda out there - http://caloriecount.about.com/tag/food/dietcoke

Juice is also a problem. One serving is good for your vitamin intake. Please check labels.

I am Sorry!

I just want to say "Sorry" to my blogger readers and everyone else. I have been very busy in my life and been away to from this blog to long. My life got complicated within 5 years, I was diagnose of the Big "C" twice (uterus & breast with the chemo & surgery), surgery on my lower back, lost my father from cancer and taking care my mom and dog which I love dearly.

Now today, I'm clear and free from the "C" and doing well. I feel I got my life back and started to walk again without the pain of chemo side effects. You think having chemo - you would loose weight but it's the opposite. Doctors inform me that I would gain weight in my process and I did gain. There are times, I hate being a female ... LOL. With all the chemo side effect, the steroid pills put the weight on my body. So, now that I'm OK I'm back on the diet search to loose my weight and more.

Brown Bag Your Lunch

Packing a lunch and a great way to loose weight and save in your wallet. A simple whole wheat bread with turkey sandwich is a easy 280 calories but if you cut that in half and add a vege sticks or a piece of fruit, it will come to 200 calories. And for the 80 calories left, well, you can have a Quaker Chewy granola bar at 3:00pm to avoid the candy or sugar pop/soda machines. If you do get hunger at 3:00pm have a piece of sugarless gum or almonds which is a great source to kill your hunger and keeps you occupy from having bad foods.

Fruit is a great sweet food to cut the cravings. But if it is a must have, sweet tooth craving, have the 100 calories cookie bags or jello. Don't prive from all the sugar from your body and mind. Like people say, you only have one body and one lifetime to live, just don't go over board. Treat yourself once in a while, but not too much. Enjoy life.

Here is some good packing lunches...
• Tuna sandwich wrap with light mayonnaise, lettuce and tomatoes
• Egg salad sandwich on whole grain bread
• Peanut butter with a banana on whole grain bread
• Sliced turkey with light mayonnaise, mustard, lettuce and a slice of cheese - wrap sandwich

Side items or 10am or 3pm snacks...
• Cheese sticks (good source of calcium)
• Whole grain snack crackers
• Make a fruit salad with grapes, melons chunks, and blueberries
• Dried fruit, like raisins, dried cranberries or banana chips
• Nuts like almonds, cashews, or walnuts
• Pack a cold pasta salad, cole slaw, or potato salad
• Baby carrots with a small container of vegetable dip
• Crunchy raw green beans with a small container of ranch or french onion dip
• Prepackaged, flavored low-fat yogurt

Beyond the bread...
• Beef and vegetable stew with wheat crackers
• Chicken noodle soup and whole grain crackers
• Vegetable Lasagna with a salad
• Chicken casserole with carrots and vegetable dip
• Chili with whole grain crackers or bread
• Left over stir-fry or sautéed vegetables with whole wheat or wild rice
• Salad greens with tomatoes and grilled chicken, tuna or turkey with parma cheese and fat-free dressing

Here are some web links for healthy lunches recipes...
• Eating Well
• Kaboose
• About.com

Reminder Before You Grab a Donut

OMG! Here is a reminder before you grab the last donut at the office. (Sponsor by Yahoo.)

DONUTDunkin Donuts Chocolate Frosted Donut (230 calories)
59 minutes of walking (3 mph).


BREAKFAST SANDWICHMcDonald's Egg McMuffin (300 calories)
32 minutes of running (5 mph).

CHOCOLATE CHIP COOKIEPanera Chocolate Chipper (440 calories)
62 minutes of biking (10-11.9 mph).

PIZZAPizza Hut Large Hand-Tossed Style Cheese Pizza (1 slice; 320 calories)
39 minutes of swimming (slow to moderate laps).


CINNAMON ROLLStarbucks Cinnamon Roll (500 calories, varies by location)
85 minutes of dancing.


HAMBURGERBurger King Original Whopper With Cheese (770 calories)
94 minutes of swimming (slow to moderate laps).


BROWNIEAu Bon Pain Chocolate Chip Brownie (380 calories).
129 minutes of yoga (Hatha style).


FRIESWendy's Large French Fries (540 calories)
77 minutes of biking (10-11.9 mph).

ICE CREAMHäagen-Dazs Vanilla Ice Cream (0.5 cup; 270 calories)
29 minutes of running (5 mph).


BURRITOTaco Bell Burrito Supreme, Beef (410 calories)
70 minutes of dancing.

Free Diet Plans at SparkPeople.com

At SparkPeople.com, you can join FREE to get help and support by people who are in the same boat that you are in - loosing weight, feeling healthier and most of all, live again younger. This wonderful FREE join in community is great for people who you can write to people and get support from people around the world. Great tips and how you can reach your goal. You can create your own blog page and track your fitness and food tracks calories and so on. Check it out. Its a lot of fun and the encourage words from strangers who are also on the wagon as you are, its inspirational to stay on the diet. CLick Here.

EA Sports Active

More and more technology is taking over and making fitness fun. I saw on TV commerical on the EA Sports Active. It looks fun and easy, plus a great work out. Developed in collaboration with fitness expert Bob Greene, best known as Oprah's personal trainer. Engage in fitness made easy through 20 minute circuits feature a variety of familiar activities that target upper body, lower body as well as cardio. They have a '30 day challenge' of tailor made 20 minute workouts, that change as you progress each day, and track calories, intensity and progress. Here is some more information and videos about the EA Sports Active (there is a clip on Alison Sweeney from Days of our Live and the Biggest Loser) - chick here. Here is the website for the product. Coming out May 19, 2009.