RIO Fitness Chicago Tip:

Oct 31-Jan 1 is when most people gain 5-30lbs from all the holiday eating & drinking. Don't be one of them! 3 easy ways to avoid temptation: 

1) Drink 80-120oz of water/day. That hunger pain isn't always for food, it's the body signaling to the brain that it's dehydrated, but people confuse that for food hunger & overeat.

2) ALWAYS have SMALL healthy snacks (unsalted/raw seeds & nuts, banana/apple with almond butter, plain Greek yogurt with fresh fruit you mix in, etc) with you to keep your metabolism & blood sugars stable so you don't crave junk. 

3) Get 30mins of heart pumping, sweat inducing activity daily. If you don't want to do 30 straight mins, you could do 10mins of yoga in the morning, 10mins of stairs at work during lunch, and 10mins of push-ups & squats before bed.

PLEASE read this FANTASTIC article. It is EVERYTHING you need to know to lose body fat in a healthy & effective way. Only objection is the recommended body fat % ranges for men & women. Women 18-35 should be 18-20%, 35-50 should be 20-22%, 50+ should be 22-24%. Men 18-35 should be 12-14%, 35-50 should be 14-16%, 50+ should be 16-18%.

http://www.buzzfeed.com/sallytamarkin/the-deal-with-body-fat

RIO Fitness Chicago® Tip: 

Do YOU love high glycemic carbs (bread/pasta/rice/oat)? If yes, you need to know about QUINOA. It looks like a grain, but it's actually a cousin of the spinach plant so it's a low glycemic carb (sugar that digests slowly, thus preventing fat gain). It can be formed into bread, pasta, etc; so you can get HG carb texture but without the guilt. It's also very high in protein & fiber. Read this article for eight healthy & delicious ways to prepare quinoa. A ninth yummy way to make it, is in the morning with sliced apples & cinnamon instead of oatmeal/cereal.

http://www.livestrong.com/slideshow/1010145-8-new-ways-enjoy-quinoa-may-not-tried/

RIO Fitness Chicago® Tip: 

If YOU want to look & feel better, PLEASE READ THIS ARTICLE. 60% of your fitness goal = NUTRITION. Removing these 16 items from your daily nutrition is a simple start to a healthier eating habit & a healthier YOU. FYI, dietitians have formal education, nutritionists don't, so listen to dietitians.

http://www.livestrong.com/slideshow/1009909-17-foods-dietitians-wont-touch/#slide=1

One lesson from Stuart Scott's death yesterday, is that nobody "gets cancer." ALL of us, ALREADY have cancer cells in our body. The environment, but more importantly the foods/drinks we consume, the hygiene/beauty/cleaning products we use, smoking, etc, cause us to have advanced cancer cell growth & spread, and that's what kills us. Make 2015 the year you begin fighting back against the cancer cells ALREADY in your body by eating ORGANIC fruits/veggies free of pesticides/herbicides & meat/fish/dairy/eggs free of antibiotics/hormones/nitrates, and using natural hygiene/beauty/cleaning products free of harsh chemicals. Protect yourself & loved ones! Trader Joe's has reasonably priced organic foods & websites like www.iherb.com have reasonably priced natural hygiene/beauty/cleaning products.