It’s just about summer time, which means bikini season is upon us. We’re all going to be half naked in front of strangers any day now. That’s why it’s so important to keep your body image fabulous. Your Tango is celebrating body image with a 7-day Love Your Body event. They’ve got 35 amazing tips to help you improve your health and feel great. Now you don’t have to buy every health magazine off the shelf. From easy ways to improve your eating habits to simple ways to relax, check out all 35 tips here!

[Lead image via Supri Suharjoto/Shutterstock]

And so it is, just like we knew it would be. The end of the road for this 30 day exploration and experiment to accomplish a great feat of discipline for one as undisciplined as myself: 100 push ups per day. Did I make it? You damn skippy I did!

Week 4 presented all new challenges in the form of temptation. My schedule’s actually beginning to have slower moments in it, and that’s provided some flexibility in terms of when I’ve been choosing to do my reps of 35-40. I’d have thought more time would provide more opportunity, but the real opportunity was the opportunity to procrastinate.

When my schedule was more rigid, I knew I had a set window of time to do this in, so I didn’t f*ck around. However, with the wiggle room to negotiate with myself, “I’ll do it after re-watching the season finale of ‘Justified’” or whatever other awesome (or not so interesting) things I occupy my time with, I found myself getting down to the wire a couple of nights this week.

But I persevered. I kept up the clapping and the 3-point stances. I continued to vary the wideness of my arms positioning. I’m doing an average now of 105 push ups per day. More than the goal I’d set for myself! That’s a pretty fantastic feeling. Now the real question, do I look and feel any different? Well, you can check out my “After” pic and video below to judge for yourself.

The pecks are coming back! There’s more definition as well as tone as well. I’ve been pleasantly surprised to notice a stronger core and even the lightest of outlines of a budding 4-pack (if I keep this up and add some crunches, a 6-pack might just be in the cards!).

All in all, this challenge was incredibly inspiring for me. I didn’t know how much could be gotten out of 1 simple exercise. It goes to show that the only thing that stands in our path of finding ways to maintain and improve our health, is our own mindset. Once you know it’s possible and see the benefits, the motivation becomes stronger. You see the rewards of the work and the motivation becomes stronger. And you know what? I don’t care if my 30 days are up. I’m going to keep doing this, every day, because I know that I can, and I know I feel better for doing it.

Challenge Completed!

Dude Stinson

Week 3. Week. F*cking. 3!! Life’s been throwing my schedule curve balls left and right. I can’t even keep track of what day it is right now I’m juggling so much. And that’s really the challenge isn’t it? It’s not about how many push ups I can do, but that I can find a way to maintain the discipline to continue doing them at all.

Life is rarely constant. Especially in an economy where you may be forced to work odd and inconsistent schedules to make ends meat. For some of us that involves working multiple jobs, and for others it’s just a matter of working a job where the hours vary from week to week. Consistency and routine are two of the rarest commodities we’re afforded anymore. That’s one reason it can be tougher than a vibranium shield to stick to the plan to stay healthy.

So, pondering aside, let’s get to the review of how things have been going: Pretty damn good!

I’m now actually doing MORE than 100 push ups per day. Not a lot more but in the neighborhood of 110 to 120. Because…I can do more at a time!!!

When I started, I was barely able to get 30 out of my body before meeting the floor face first. Now, I’m in the 35-40 range, and last night I made it to 42 for my final set.

I’ve started the clapping push ups. OUCH! Holy f*ck balls, ouch. It’s that kind of divine pain. I can get somewhere from 12-15 per set of them. I’ve also been doing 3-point push ups, which is where you put one leg over the other, thus you only have 1 toe supporting you. It’s kind of like upping the incline on the treadmill.

Despite experimenting and integrating the new kinds of push ups into my routine, I’ve also been making sure I have one set that’s still the good ol’ fashioned, as much to keep up my morale as anything else. Staying motivated by feeling like progress is being made, that’s as important as any other aspect.

Still breaking them up into 3 sessions throughout the day. However, due to exhaustion, my first set is usually around noon in my office and my boss gets some entertainment out of it. Because he’s a cool boss that is amused by randomness.

1 more week and the challenge ends. Can I keep up the momentum? Can I add more claps? Will I be brave enough to attempt a 1 arm? Tune in to find out!

Same Bat-Time, Same Bat-Channel,

The Dude

Well, another week has come and gone – I can honestly say that I have done my best to stay away from fried foods, microwaveable meals, simple carbs and all of those things that critics claim are causing America to be fat.

…And what have I discovered?

1. Most of the stuff that I do like is in fact healthy! Salmon and Avocado are a girl’s best friends – especially when combined in a yummy sushi roll (brown rice of course!).

2. I feel more in control! Being forced to think about what I am putting in my mouth hasn’t stopped me from eating but it has made me more conscious of what I am choosing to put into my body.

3. Eating out can be scary! Especially if you start to pay attention not only to portion sizes but also the sheer fat and grease that makes its way onto your plate – even if you think that it’s the healthier option. Ordering can be a minefield!

4. Sometimes all you really want is a cheesy slice of pizza! And that is no reason to be ashamed – or deny yourself a treat once in awhile.

5. Not everyone is going to be as excited about your health-kick as you are. Now more than ever, it is clear to me how complicated one’s relationship with food can really be. Some people engage with food as though each meal is passionate encounter with a love and for some it is merely the fuel that gets you from point A to point B.  Some people are afraid of food and events that revolve around eating. I think for the majority of us, myself included, it is a combination of all of these things.

So what have I been eating?  Well, here is a list of my trusty favorites:

• Avocadoes (I cannot stress this enough – yay Omega 3s!)
• Eggs
• Olive Oil
• Fish
• Whole-wheat pasta
• Apples
• Kefir – a Greek yogurt/drink that is proven to help with digestion among other things
• Small baked potatoes (Russett & sweet potatoes)
• Sushi

 These foods have definitely been keeping my energy up and my eating clean! Know of any other great foods that would be in keeping with this challenge?

Hot Pockets. Tiny capsules of molten hot cheese and questionable meat products and even more questionable vegetables. For a quick lunch, they aren’t terribly satisfying. They’re also packed with fat… even the low calorie varieties are packed with salt and MSG flavorings that aren’t too good for you.

You know what’s an easy, healthy solution? Making your own at home. Don’t panic. It’s easier than it sounds. Plus, these guys are delicious.

The main vegetables I use are broccoli, carrots, tomatoes and spinach. Broccoli is a great source of vitamin E, protein, and calcium. Carrots are great sources of vitamin C and iron. Tomatoes are known for being excellent sources of lycopene, which is believed to prevent certain types of cancer. Spinach is one of the most nutrient rich foods out there – it’s a great source of fiber, iron, protein and a slew of vitamins

Quick and Easy Veggie Pockets

You’ll need…

• 2 packages of low-fat crescent rolls OR 1-2 packages of pie crust dough (whichever you prefer)
• about 2-3 cups of spinach, roughly chopped
• 1 head of broccoli, trimmed and cut into small pieces
• about 1/4 of a package of shredded carrots (or you can use a cheese grater to shred about 1-2 handfuls of baby carrots)
• 2 tomatoes, cored and diced
• 1/4 tablespoons of Alfredo sauce
• Salt and pepper
• A pinch of garlic powder
• 3 tablespoons Parmesan cheese
• Additions: shredded or chopped up roasted chicken or turkey, smoked mozzarella cheese, green and red bell peppers, onion, celery

How to make it…

Preheat oven to 350 degrees (or follow the instructions on whatever dough you are using).

In a bowl, combine broccoli, spinach, carrots, and tomato. Stir to combine. Add Alfredo sauce, salt and pepper, Parmesan cheese, and garlic powder. Stir to combine. The mixture should be just wet enough to stick together – but not soaked in Alfredo sauce.

On a cutting board, form about 6-7 square pieces of crescent dough (keep the triangles together) or trim pie dough into square shapes. Add about 2-3 tablespoons of the mixture (until it looks full enough to you) to the middle of each square and fold the dough over to form a pocket. Use a fork to press the edges firmly so they don’t come apart while  baking. Repeat and place all of the pockets on a baking sheet lined with parchment paper or sprayed lightly with nonstick cooking spray.

Bake according the package instructions of the dough you used (usually about 10-15 minutes). These are great served warm or you can let them cool and wrap them individually in aluminum foil to take to class or work for a quick lunch!

(Don’t worry if you have left over filling. It can be kept in the fridge for about 24 hours and is great warmed up and tossed with a little bit of pasta!)

By now, January 1^st, 2011 seems like a century ago. I mean, just think about how much has happened – good and bad – in the last five months.  Do you remember those little resolutions you made way back when? You know, when you were feeling optimistic and empowered and you were ready to change your life in 2011? Yeah, you probably gave up on them a long time ago.

And I’m here to get you back on track.

Now, I’m not talking about the resolutions like, “I promise to never drunk text my ex ever again.” Ladies, I’m not some magician here! (And really, who thought that was going to happen? Come on – get realistic!) I’m talking about the first month when you were able to get yourself out of bed at 7 AM, head to spin class and arrive in your Political Science class feeling like a super star. Remember all of that excitement and motivation you had? Where did that go?

If you stopped working out or leading a healthier lifestyle, ask yourself why. Did you get too busy? Did the routine bore you? Pinpoint the exact moment when you stopped sticking to your resolutions and then make a change for the better.

When it comes to fitness resolutions, it’s hard to stick to every little detail. There are days when you may feel tired, a date comes up, or you find any excuse (“Judge Judy is on!”) to justify yourself. But that’s only hindering you, and while it may seem easier to just give up sometimes, sticking to a plan to reach your goal isn’t as hard as you think.

To get the results you want, stop thinking about the “why nots” and start thinking about the “whys.” For example, tell me why you would want to push yourself to do an extra set of planks. It’s just an extra 30 seconds and comes with some amazing long-term benefits: you’re building stamina, discipline and, most obviously, a sexy six pack! Does it hurt when you’re doing it? Sure. Would you rather be lying on the floor polishing off a row of Oreo’s? Probably, but focus on the positive and you’ll remember why you set this goal in the first place.

One other easy thing to do is change your mindset. Look, you don’t have to hit the gym for 2 hours at a time or run a 10k every time you lace up your sneakers. All you have to do is start somewhere, give it 100% and finish strong. Even if you’re working out for a mere 20 minutes, make it the best 20 minutes ever. At the end of the day, 20 minutes is way less daunting and way more beneficial than doing nothing at all.

Stuck in a rut? Check out my workouts here!

If you want to get back on track, just start with a game plan and a strong mind and you’ll be on your way. We’ve got another 7 months of 2011; that’s plenty of time to res-set and reach our goals.

OK, time to sound off! What fitness resolutions did you set? Have you stuck with them? Most importantly, give me your whys! What is it that motivates you to stay fit and maintain a healthy lifestyle? I want to know (and we all need a little reminder)!

“Because I am young and in college, I can now treat my body like crap and get away with it.  After all, college really is only about three things: studying, relationships and overindulgence.  Heck everyone else is drinking to what would technically be considered alcoholism in the real world, indulging in all-you-can-eat dining halls, pulling all-nighters and living off of coffee and candy in between.  What is socially acceptable must be okay! I’m still healthy because [insert a plethora of excuses here].”

If this sounds a bit like you, I’m going to bring you back to reality.  Even if you feel reasonably fine now, this lifestyle will surely lead to ill health in the long run and will just perpetuate bad health habits post graduation. There is a reason why over two-thirds of Americans are overweight or obese and cancer and heart disease rates are skyrocketing. Our bodies cannot handle the stresses we are placing on them over time and the long-term effects are sure to appear if we do not take action NOW to protect ourselves.

After all, there is nothing more empowering than taking care of oneself and feeling great. Why not make this year’s New Year’s resolution about just that?  Here’s a list of suggestions, along with motivating facts, to make a healthy New Year’s resolution become a reality:

1)    Set aside at least 4 hours per week to exercise.  One cannot be healthy and be sedentary.  Besides providing cardiovascular benefits, exercising prevents depression, helps prevent chronic diseases like osteoporosis and type II diabetes, promotes better sleep and keeps you slim. As Nike puts it so wonderfully, just do it.

2)    Limit alcohol consumption.  Epidemiological studies constantly show that heavy drinking increases the risk of liver, head and neck, and esophageal cancers, and moderate drinking has been shown to increase the risk of breast cancer.  To put it scientifically, researchers have found several genes involved in the breakdown of alcohol, including the enzyme alcohol dehydrogenase (ADH). ADH initiates the breakdown of alcohol into acetaldehyde, which is carcinogenic in animal models.

3)    Eat more vegetables and fruits. Lots more. Simply put, the more vegetables and fruits you eat, the more likely you will live a long, disease free life.  While everyone agrees that vegetables and fruits are “good for you,” how good they are for us has been hotly debated.  However, recent studies are confirming that these natural foods have powerful compounds in them, such as alpha-carotene, lycopene, lutein, and other newly discovered antioxidants that help defend the body’s tissues from oxidative damage.  Oxidative damage to DNA, proteins, and lipids is a known contributor to chronic disease and an accepted mechanism of aging.

4)    Put down the saltshaker.  Statistics show that citizens of the U.S. have a lifetime probability of developing high blood pressure at around 90%.  This is a sobering statistic considering high blood pressure increases a person’s risk of developing heart disease (heart failure, heart attack, or sudden cardiac death), as well as kidney failure and stroke.  After many years of high salt exposure, blood pressure starts to rise.  By the time this occurs, cutting down on salt does not so easily resolve the problem.  Do not salt your food and only purchase low sodium items when going grocery shopping. A useful guideline: compare milligrams of sodium to calories on food labels. Only buy items with sodium levels at or below the amount of calories per serving.

5)    Eat more natural foods. Reading food labels is scary man. Most seemingly simple processed meals and snacks sold in supermarkets have long lists of ingredients, many of which are artificial and can lead to ill health.  For example, synthetic food dyes often used in processed foods, such as colored breakfast cereals, candy and “fruit-flavored” beverages and snacks, have been linked to a wide variety of health concerns including behavioral problems, hyperactivity, allergic reactions and even cancers. The Center for Science in the Public Interest (CSPI), an organization that advocates for nutrition and food safety, is calling for a ban on these synthetic dyes.  However, these, as well as other unsafe ingredients, are not currently banned and are still plentiful in our food supply.  Synthetic food dyes are only one example of the many potentially dangerous ingredients added to processed foods. I could go on with other examples, but that could take a while.  I’ll keep it short: go natural and be food additive free.

These are five simple goals that you can strive to practice every day. While you are still in college and have perhaps the most flexible schedule you are likely to have for years, do yourself a favor and resolve to improve your overall health.

So here’s to making better choices!  Happy New Year! Make it a Healthy One!

And it turns out, that whole “cuddling” thing might be better for all of us than a trip to the gym or a daily vitamin.

I’ve recently come across tons of articles telling us how important love is. MSN even cites a University of Pittsburgh study that showed women who were in a healthy marriage had lower risks for cardiovascular disease. Another study states that in a good relationship, participants were shown to have less anxiety, lower blood pressure and even a longer life. One of my favorite facts found on U.S. News says that when you’re in a happy relationship, you produce less of the stress hormone known as cortisol. Having less cortisol is better because this hormone works against the immune system, making you more prone to sickness and colds!

Yes, being in love prevents sickness.

But for all of us single ladies who may not have a love prospect to smooch under the mistletoe, don’t think we’re at any disadvantage. Although these studies focus on married couples, I think the overall message is this: as long as you are happy, you can be healthy.

Love comes in many forms and even if you don’t have yourself a honey bunny on a farm, you’ve got plenty of people in your life to love. Yes, your BFFs and your family can keep you healthy too. This season, I challenge you to focus on these more long term relationships. Forget about trying to find someone to kiss as the ball drops on New Year’s Eve and embrace the love you’ve already got in your life: the people who have been around you since day one (as opposed to the random guy who might not make it past 8am on January 1st). These are the people that can make us all healthy and happy.

As these studies have shown, love makes you feel awesome. Whether it’s with one person or with a big group of friends, love makes the world go round! And it keeps you healthier as it turns. But, who needs an article to tell you how great love feels? You don’t need a PhD to know that being in a great relationship makes you happy, bubbly and warm n’ fuzzy inside.

Instead of worrying about which hometown ex you’re going to snag for the holidays (because the stress will literally make you sick), focus on how much fun it’s going to not worry about any of that. Hit the mall with your  friends, snuggle up on the couch for some QT with the family, have a holiday cookie exchange with your high school besties – just spend time with the people you love.

You’ll feel better. Science says so!

Breast Cancer.  It’s a word most of us don’t spend too much time pondering about.  After all, we are busy college students with plenty of other things on our minds and problems to address.  Problems that seem significant or monumental as they occur in our little bubble world of college. Problems like:

“Oh my god, I just gained five pounds.”
“Shoot, I shouldn’t have had that extra slice of pizza last night.”
“Ugh I didn’t make the lacrosse team.”
“Grad school applications need to be in by next week? I am so screwed.”

Thoughts such as these are more of the day-to-day troubles on our minds. But breast cancer? No, not breast cancer.  Unless someone in our family is diagnosed with the disease, why should we think about such an awful, somewhat unthinkable possibility, which is so far removed from our current existence?

Well, I propose we change this lack of breast cancer contemplation. And I have good reasons for it.

Given the explosion of childhood obesity seen in our generation, health experts across the board are predicting crisis proportions of heart disease, diabetes, and you guessed it, breast cancer.  And seeing that we just rounded out National Breast Cancer Awareness month, I think it’s important to point out that the breast cancer Grim Reaper is going to plague our generation unless we take a proactive approach to keeping ourselves healthy and motivating our loved ones to do the same.

Most of my friends think that being diagnosed with breast cancer is all about being dealt an unlucky hand.  They think that no changes they make in their lifestyle will increase or decrease their odds of getting a cancer diagnosis later in life.  However, it’s so important for you all to know that this could not be farther from the truth!  Actually, lifestyle changes can be powerful prevention tools. Very powerful.  Like Superman saving Metropolis from destruction kind of powerful.  Yup, you can be your own Superman saving your own Metropolis (your body) from Lex Luthor (breast cancer).  Except this isn’t science fiction and I really am never going to meet Tom Wellings (star of Superman on the CW). Sigh.

Anyway, studies across the board show that what we eat and how much we weigh are significant contributors to whether or not we will get breast cancer.  No joke. Early studies on breast cancer found wide international variations in disease rates.  Due to such variable breast cancer incidences among countries all over the world, scientists began to wonder if diet was playing a role in the variability.  This question resulted in further studies on breast cancer, studies which have confirmed this hypothesis.

Turns out obesity is a significant risk factor for breast cancer:

* Gaining one pound per year during adulthood can double breast cancer risk after menopause.
* Obesity alone is thought to be responsible for 17% of breast cancers.
*  Countries with higher incidences of obesity, increased soft drink consumption and excessive animal protein consumption among it’s citizens have much higher rates of breast cancer than those that don’t.
* Greater consumption of vegetables during high school and college has been associated with a decreased risk of break cancer and high glycemic index foods, like white flour products and processed foods, has been associated with increased risk.

New research is showing  the strong protective effects of natural foods against breast cancer. For instance, mushrooms have anti-estrogenic activity and regular mushroom consumption is associated with a sixty percent decrease in cancer risk. Sixty percent!  Leafy green vegetables, like kale, bok choy, watercress and spinach, as well as other green vegetables, like broccoli, contain compounds shown to inhibit cancer cell growth. Cancer of all kinds!

So, in addition to wearing a pink ribbon and giving yourself monthly breast self-exams, eat plenty of vegetables, onions and mushrooms, reduce (or eliminate!) your animal product and processed foods intake, and keep on exercising and you can be your own breast cancer Superwoman.

It’s Labor Day which means two things:

1. The perfect excuse to wash down a burger with an ice cold beer.
2. Summer is officially over.

I could use this space to share BBQ survival tips with you, but somehow that just doesn’t sit well with me. It’s a holiday; whether we’re enjoying the day with family or a bunch of frat guys with a grill, we should enjoy ourselves.

I’ve dished on all sorts of stuff this summer: my radical lifestyle change, what it’s like to be unhealthy, and even a few tips on how to stay healthy. But there’s one big topic I missed: how to stay happy. And with summer just about to fade away, I am sure us ladies can use all the happy we can get.

Let me briefly compare how I spent last summer to how I spent this summer:

Last summer I used my time off to “monitor” my eating, meticulously.
This summer I used my time off to make extra cash, read good books, and bask in the sun.

Last summer I ate the exact same thing for breakfast (a bowl of oatmeal), lunch (a turkey sandwich on wheat with a yogurt cup and applesauce), and dinner (a bowl of romaine lettuce with one chicken tender cut up in it) every day.
This summer I ate ice cream, hamburgers, waffles with Nutella, and channa masala. (Only sometimes in that order).

Last summer I never went out because socializing = food. The only thing worse than eating “bad” food was trying to talk my way around why I wasn’t eating.
This summer I met up with old friends and family members over chai lattes and gyros.

Last summer I spent hours every day on the elliptical machine, in my un-air conditioned loft.
This summer I did yoga, went for long walks, or used the stability ball — whatever felt good for me on a given day. I even took days off.

Last summer ended with me being a ball of nerves as I worried about going away to school and not having anything to eat in the dining hall.
This summer I am refreshed and ready to pick up some carrot sticks, pita bread, and hummus for lunch.

So, girls, it might have taken a very long time, but I believe I am finally understanding this “moderation” business. It’s tricky. I know how great it is to lose weight and feel good about yourself, and how scary it is to think about eating normal food. You will never go back to the way you were, believe me. Treats once in awhile will not hurt you. We ladies have to worry about a million different things in our lives. Do not fear food.

Whether you’re wrapping up summer internships, leading orientation, or chilling in your parents’ house right now, please enjoy one last treat before this semester really gets nuts.