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• healthy new year
• stay healthy
• looking good in the new year

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Written by Lisa Jillanza

Try these quick and easy ways to jump start your new workout regimen in 2017!

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day.  If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.
• Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.
• Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.
• Don't spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.
• Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.
• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.
• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.
• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.
• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

• healthy diet
• eating healthy
• Cranberry benefits

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Written by Lisa Jillanza

• Cranberries are an excellent source of vitamin C and also an excellent source of fiber.
• Cranberries alone can be particularly tart, but in a sauce, juice, or as an ingredient in cakes, stuffing or casseroles, this fruit becomes tastier.
• When shopping for cranberries, choose cranberries that are shiny and not shriveled.
• A deep red or almost brown color actually signals freshness. A good cranberry should be hard.
• Cranberries will keep up to two weeks in a refrigerator.

Recipe: Holiday Cranberry Sauce

• 4 cups fresh cranberries
• 1 1/2 cups water
• 5 whole cloves
• 5 whole allspice berries
• 3 cinnamon sticks
• 2 cups white sugar

Place fresh cranberries and water in a medium saucepan over medium heat. Wrap cloves, allspice berries and cinnamon sticks in a spice bag. Place in the water with cranberries. Cook until cranberries begin to burst, about 10 minutes. Stir in sugar and reduce heat to low. Continue cooking 5 minutes, or until sugar has dissolved. Remove from heat and allow to cool. Discard spice bag. Chill in the refrigerator 8 hours, or overnight, before serving.

Recipe:  Cranchick Salad 

• 4 skinless, boneless chicken breast halves, chopped
• 2 tablespoons olive oil
• 3 stalks celery, chopped
• 1/2 cup chopped walnuts
• 1/2 cup dried cranberries
• 1/4 cup chopped red onion
•  1 cup mayonnaise
• 3 tablespoons balsamic vinegar
• salt and pepper to taste
• 1/2 lemon, juiced
• 8 leaves spinach - rinsed, stemmed, and dried

In a large skillet, heat olive oil over medium heat. Add chopped chicken and cook until chicken is cooked through. Remove from heat and set aside to cool. In a large bowl, stir together the celery, walnuts, cranberries, onion, mayonnaise, vinegar, salt and pepper and lemon juice. Add cooled chicken, and stir until well combined. Cover and chill about 6 hours and serve on top of spinach leaves, if desired.

• mediterranean diet
• diabetes
• avoid diabetes

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Written by Lisa Jillanza

When a person is diagnosed with Type 2 Diabetes most doctors start by getting their patients set up with a diet plan. Many people turn to a classic, low-fat regimen, while others have opted for a higher-fat, Mediterranean-style diet filled with lots of olive oil, as well as vegetables, whole grains and fish and poultry.

Researchers studied groups of people who were following both diets and they found that after four years both groups had lost similar amounts of weight.

But, only 44% of the Mediterranean dieters needed to take diabetes medication, as compared to 70% of the low-fat dieters.

One of the major benefits of the Mediterranean diet is that it is full of healthy foods and primarily because it doesn't recommend fat-reduced foods that are chock full of refined carbohydrates.

• healthy diet
• eating healthy
• High fructose corn syrup
• benefits of corn syrup

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Written by Lisa Jillanza

It seems that one of the most asked questions these days is high fructose corn syrup worse for you than regular sugar.  Well, according to studies, last year alone Americans consumed 27 pounds of high fructose corn syrup, after all it can be found nearly everywhere including the fruit on the bottom of your yogurt and in many whole wheat breads.

While that number is down from the 37.5 pounds consumed per person back in 1999, it seems that most Americans are filling in those remaining calories and pounds by adding in good old fashioned sugar.

Normal table sugar is made up of 50 percent fructose and 50 percent glucose.  But since fructose is sweeter than glucose many manufacturers increased the ratio, to inexpensively hook their consumers.  High fructose corn syrup contains 55 percent fructose and 45 percent glucose.

Because it is sweeter, people who eat foods high in high fructose corn syrup it may cause overeating and weight gain.  Studies have also shown that high fructose corn syrup may also contain varying amounts of mercury.

The Institute for Agriculture and Trade Policy stated that “mercury was present in nearly a third of 55 popular brand name food and beverages in which high fructose corn syrup was the first or second ingredient on the label.”

It is important to be a good label reader and avoid foods that list high fructose corn syrup as an ingredient on the label. Even if an item is marked “natural” or in the health food aisle, it still can contain high fructose corn syrup as a main ingredient.

Even though table sugar isn't as bad for you as high fructose corn syrup, it can still wreak havoc on your diet and weight loss goals.  Indulge in sugary items as a treat or only on special occasions, instead of at every meal.

• exercise benefits
• fitness tips
• staying healthy

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Written by Lisa Jillanza

Take this Quiz and Find out!

If you are looking to “get fit” in 2017, take these three self tests to find out how fit you are first!

• How are your muscles?  Do some push-ups.  A 30-year old man should be able to 35 push-ups while a 30-year old woman should be able to do 45, while her knees are on the floor.  For every decade after 30, the amount of push-ups decreases by 5 for each gender.

• How is your flexibility? Sit on the floor with your legs straight in front of you, slightly apart.  Extend your arms placing your one hand on top of your other hand, fingertips forward and reach for the space in between your feet.  Women under the age of 46 should be able to reach at least two to four inches past your feet.

Older women should be able to reach the soles of their feet.  Men under the age of 46 should be able to reach the soles of their feet.  Older men should aim to be within three to four inches of their soles. 

• What's your heart rate?  Begin by exercising for 18 minutes at 80 to 85 percent of your maximum heart rate : for men, 220 minus your age; for women, 208 minus .82 times your age.  Then exercise all out for three minutes.  Check your pulse.  Rest for two minutes and then check it again.  Your heart rate should have dropped by at least 66 beats.  The faster it drops the more fit you are.