Physical exercise or regular movement of some kind is a vital part of creating health. It can help lower overall cancer rates and boost immune system function, build stronger bones, and provide more restful sleep. Following is my own list of more personal benefits of exercise:

• I feel more energy as soon as I exercise
• My mind clears if I am having a “foggy brain” day
• With feeling strong, I feel capable and attractive
• I use exercise as a form of active socializing (hiking, running together)
• Sometimes it feels like meditation
• Most of the time it feels like self love – giving my body what it needs
• I make sure I have fun in the process, which gives me a feeling of joy

Take a minute to sit down and note what moving means to YOU.

Please feel free to share your responses, too!

Eating frequently gives you a sense of fullness throughout the day — but it does require some preparation so you don’t end up relying on vending machines or other sources of high-calorie, unhealthy food. Whether you work at home, in an office, or are constantly on the go, keep these sensible snacks close at hand. Each is worth approximately 100-250 calories and is easy to store and carry in plastic bag or container.

• Almonds (unsalted) – 10-15
• Cold cuts – 1 ounce of turkey, lean ham, chicken breast, etc.; watch for sodium
• Cottage cheese – 1 serving
• Eggs – 1 hard-boiled or 4 egg whites
• Fruits – Choose from the low GI list; good fruits include apples, pears, grapefruits, melons, and berries
• Protein shake – 1 scoop protein powder mixed with water
• String cheese
• Vegetables – Choose from the low GI list; celery sticks are especially good!
• Vegetable juice
• WASA crisp bread (rye or sourdough) with cold cut meat
• Wheat toast with peanut butter – Maximum 2 times per week
• Yogurt with berries

Image: Y

I meet people all the time – at the gym, on my Facebook page, and in any fitness situation – who want to transform their life in some way. Their first and foremost wish is to change their body or become physically healthy, but I always think this is just a foreshadowing of the desire for something more profound, to make a life change. Maybe to find one’s inner Warrior!

Sometimes our Warrior appears in order to help us through a difficulty or life crisis … but we also have the ability to tap into it because we WANT to. I strongly believe that everyone can do this, if the desire is there. I love seeing that light in a person when they have decided what is truly important to them in life, who they are and what they can give to the world.

Where is your Warrior? Will you let it shine?

Image: marfis75

This is an except from my upcoming book, Life Force.

Sometimes it can be a challenge to get started with exercise. After a long workday, you might just want to plop down on the couch and take it easy. But it is in these situations that training is most important. You need to recharge your batteries.

There are tricks to use when lethargy strikes. I usually try to muster enough energy to lace up my training shoes. Once I’ve done that, and left the sofa behind, it’s easier to get going.

Some lines I use to motivate myself go like this:

• I will feel more energetic as soon as I start to exercise
• My thoughts will become clearer even though I’ve had a hard day
• With new strength – mental as well as physical – I will come to see myself as capable and attractive

Test it yourself. Think up some bracing arguments to use after a long, dismal workday when everything feels tough.

Image: Lady-bug

A: Hi Lauren, Gaiam’s yoga DVDs are great! Rodney Yee is an amazing instructor and I use his DVDs myself. For starters, check out his Yoga: Core Cross Train and Power Yoga: Total Body DVDs.

I only do yoga for myself, but what I usually do is a series of poses that I need that day, a class at a studio here in LA, or a DVD with Rodney!! No excuses.

Best,
Tanja

Do you have a question? Don’t be shy – ask it here!

Are you planning a trip this summer? Being away from home can sometimes present a challenge to healthy eating, but fortunately it’s getting easier and easier to find restaurants that offer calorie-conscious, but still really tasty, menus. Inspired by my recent visits to Kalori in Stockholm, I’ve rounded up some great, nutritious dining spots around the world. Check them out and share your own recommendations in the comments!

Chicago: Karyn’s Raw Café – gourmet raw food and juice bar

Hong Kong: Life – not strictly low-cal, but all organic and vegetarian

London: Saf – high-end, organic, and mostly raw

Los Angeles: M Café de Chaya – contemporary macrobiotic cuisine

New York City: Energy Kitchen – fast food, all under 500 calories and never fried

Paris: Phyto Bar – organic, raw, and vegetarian/vegan-friendly

Singapore: LivinGreens – nutritious, vegan food

Stockholm: Kalori – every menu item includes the calorie count and GI number

Sydney: Iku Wholefood – organic, natural, and nutritious

Toronto: Commensal – natural, organic, and diet-friendly

Image: M Café de Chaya

A: Hi Stella, I am not sure I understand your question completely. Does this mean you HAVE to eat before you go to bed? If you eat two hours before bedtime, you should still be okay and not be hungry. If you are waiting to sleep until the very early morning hours, of course you will be hungry.

I don’t think it is a problem to drink a shake before bedtime, but the MOST important thing is to eat according to how and when you train. If your metabolism is very high, you will still burn the nutrients as you should. Are all your meals balanced? I recommend eating five small meals per day. Check out this GAIAM article for information on the five meal ideal and other healthy eating habits.

Hope this helps,
Tanja

Do you have a question? Don’t be shy – ask it here!

Our journey through the list of Abs Diet Powerfoods comes to an end with something sweet: raspberries and other berries. This includes strawberries, blueberries, blackberries, goji berries … any kind, really! Most of us need little coaxing to eat these colorful little gems, but it’s nice to know they’re oh-so-healthy, whether you eat them fresh, dried, or frozen. Berries are packed with phytochemicals and antioxidants and may help reduce the risk of cancer. Raspberries and blueberries contain lutein, which enhances eyesight. And one cup of strawberries contains more Vitamin C than an orange!

We all know about adding berries to a protein shake or a bowl of oatmeal, but here are a few other great ways to add them to your diet:

• Make a strawberry, spinach, and avocado salad
• Top a whole grain Wasa crispbread with low-fat ricotta cheese and blueberries
• Mix sliced strawberries with a splash of balsamic vinegar and eat it over Greek-style yogurt
• Bake three-grain raspberry muffins
• Simmer some Swedish-style blueberry soup (PDF)

• For more information on the Abs Diet, visit Women’s Health.

Image: photofarmer

A: Hej Ewa, Det här med att lära sig att springa är ju ofta jobbigt för de flesta! Lägg upp ett löpschema som ser ut såhär: Värm ALLTID upp ordentligt. Uppvärmningen ingår INTE i dina kilometer. Bygg sedan upp din kondition långsamt. När du förberett väl, och pressat dig upp till de höga numrena, ändra då dina totala kilometer i veckan!

Måndag: 2 km
Tisdag: 3 km
Onsdag: 2 km
Torsdag vila
Fredag 3 km
Lördag 5 km
Söndag: Vila

Eftersom du redan kan springa 3,5 så VET jag att du kan springa längre…Försök att inte tänka på dina begränsningar när du är ute och joggar utan fokusera på dina möjligheter!! Efteråt så är det ju viktigt med stretching och vätska såklart!

Lycka till
Tanja

Do you have a question? Don’t be shy – ask it here!

Summertime should be fun and carefree … but unfortunately, all those picnics, barbecues, and ice cream fests can take their toll! Keep these tips in mind and you’ll be able to enjoy yourself and stay healthy at the same time:

Fire up the grill. Grilling can be a great, low-fat way to cook. Healthy choices include veggie kabobs, turkey burgers, and chicken sausage. For recipes and ideas, visit Fitness Magazine.

Get into summer produce. Skip the mayo-heavy potato and pasta salads in favor of salads made from fresh ingredients like luscious strawberries, juicy peaches, fragrant basil, and heirloom tomatoes (rich in phytochemicals!).

Be smart about condiments. A dab here, a dab there … it can add up! Check out Active.com’s advice on condiments like barbecue sauce, salad dressing, mustard, and ranch dip.

Treat yourself. What’s a frozen dessert without fat, sugar, or artificial ingredients? Delicious! Try FitSugar’s recipe for popsicles with yogurt, bananas, strawberries, and pineapple.

Image: ben.chaney