Are you one of the millions of people who have spent countless amounts of money and a ridiculous amount of time on a diet or exercise program that proved absolutely no results?

Are you wondering what you are doing wrong or how you will ever be able to lose the weight you have been desperately trying to lose for so long?

You and millions of other people are completely confused about what constitutes good nutrition and what is really “bad”. Not only are they overwhelmed and frustrated with all the conflicting information on the market today, they (and probably you) just don’t know where to begin.

The following ten mistakes from nutrition expert Isabele De Los Rios are preventing millions of people from finally enjoying the body they’re dreaming of.   Which of these do you think is holding you back?

1. Dying a Sweet Death

It is no longer a secret or even a shock to most people that refined sugar causes weight gain and is one of the leading causes of obesity in the world. Sugar is also extremely addictive (causing feeling of highs and lows in the body similar to most drugs). And the negative side effects are just as bad as drugs, if not worse. Americans, truly, don’t realize how much sugar they are consuming in one day. Most soft drinks, juices and even some “health” drinks have anywhere between 5-10 teaspoons of sugar in each 8 oz serving. Can you imagine putting 8 oz of water in a cup and then adding 10 teaspoons of white sugar and then drinking it? Well this is exactly what you are doing when you drink any kind of soft drink, juice and most other drinks on the market today.

And its not just drinks that are loaded with sugar. Most cereals and packaged foods have sugar (or some form of sugar) listed as the first or second ingredient (which means it is the ingredient in the highest quantity).

The following words on a nutritional label mean “sugar” and should probably be avoided:  Corn Sweetener, Corn syrup, or corn syrup solids, Dehydrated Cane Juice, Dextrin, Dextrose, Fructose, Fruit Juice Concentrate, Glucose, High Fructose Corn Syrup, Honey, Lactose, Maltodextrin, Malt syrup, Maltose, Maple syrup, Molasses, Raw sugar, Rice Syrup, Saccharose, Sucrose, Syrup, Treacle, Turbinado Sugar, Xylose

Fortunately for those looking for a lean, defined body, once you stop eating sugar, your addiction will quickly disappear. People who are “on” sugar crave it all the time. People who are “off” sugar, don’t even miss it.

Weaning yourself off sugar and sugar containing products will cause a drastic and immediate change in your weight. The first few days may be a bit of a “detox” (just like a drug) but these symptoms quickly disappear (and so do the pounds!)

2. Toxins in a little blue, pink and yellow packet

Many times when people decide to give up sugar, they quickly resort to artificial sweeteners. Artificial sweeteners are definitelynot the answer! Sorbitol, saccharin, aspartame and sucrolose are actually worse for you than sugar itself. All of these artificial sweeteners have been linked to cancer, tumors, and obesity. Yes, artificial sweeteners cause weight gain by disrupting your body's natural hormones. Studies have shown that when people give up their daily “Diet Drink” (filled withaspartame) they quickly lose up to 10 pounds just by eliminating the consumption of this toxic sweetener.

So it is equally as important to eliminate any food that contains the above mentioned sweeteners as it is to eliminate sugar from

your daily intake. Most people’s next question is then, “Well what is left if I wanta little something sweet?” A great alternative to sugar and

artificial sweeteners is the supplement STEVIA. Stevia is a naturally sweet plant native to Paraguay that is 30 times sweeter than sugar in its unprocessed form. With hundreds of studies showing Stevia is a safe alternative, it’s the next big thing. No wonder. It's all-natural, contains zero calories, and has a zero glycemic index. Stevia leaves are 250-400 times sweeter than sugar and perfect for helping anyone wean themselves away of refined white sugar and artificial sweeteners. Stevia products are great for beverages, soft foods, and baking. Stevia products are available in most local natural foods and healthfood stores. In grocery stores, Stevia products are typically found in the health food aisle with other supplements.

3. Laboratory Experiments should not be considered “Food”

Have you noticed how much fatter Americans have gotten since more “weight loss” and “diet” foods have been put out on the market?

Well, I assure you it’s no coincidence. Processed Foods can truly be considered “Non Foods” since they resemble more of a science experiment than they do real food. To make differentiating between healthy natural food vs. non foods, just stay away from anything that contains ingredients on a labelthat you can’t pronounce. If the ingredients list to your favorite cereal is more complicated than your college organic chemistry final, chances are you should stay away from it at all costs. These chemicals are all toxins to your body (just as artificial sweeteners are) and your liver becomes extremely overwhelmed trying to rid your body of these harmful toxins.

Why is this important in your efforts tolose fat? Well, the other job of your liver is to burn body fat and if it is too busy ridding youof toxic overload, it has no time (or energy) to get rid of your unwanted fat.

4. Carbohydrates falsely accused

There was a brief moment in time when I thought Dr. Robert Atkins was going to beelected president. Swarms of people were flocking to his weight loss program as the next big revolution in weight loss. Yes, some of these people did lose weight but they also were fatigued, extremely constipated and theyall had the kind of bad breath that no amount of Altoids could conquer. Why? Because they were allowing their bodies to enter a state of “ketosis” which does cause people to lose weight but also quickly lands them in the hospital. Does this sound like the kind of long term health plan you should be following?

I do agree that reducing the amount of carbohydrates in your meal plan will help you loseweight and lean down. But you must reduce the bad and increase the good. Eating fibrous carbohydrates like fruits and vegetables actually turns your body into a fat burning machine. Eating starchy carbs like rice and potatoes after a workout will also help you develop the lean, muscular physique most men and women are looking for. It is the processed and refined wheat and grains that are causingeveryone to blow up like balloons.

Don’t fall into the “no carb” trap. Learn the right carb approach to look great and feel great at the same time.

5. Training for Sumo Wrestling

Sumo wrestlers make a concerted effort to get fat for their sport. So if your number one goal was to GET FAT this is exactly what you could do:

1. Skip breakfast and eat very little all day long

2. Eat the bulk of your caloric intake in a

large heavy meal, filled with complex carbohydrates in the evening

3. Go to bed after eating this heavy meal.

That’s it. This strategy has been working for sumo wrestlers for years. And you know who else it is working for? The 130 million Americans who are overweight or obese. You must develop the habit of eating frequent meals all day long to develop the kind of warp speed metabolism that is going to allow you to get lean and stay lean (no sense in getting there without being able to maintain it right?) Eat 5-7 well portioned meals each day and you will see your body burn fat faster than you can say “sumo wrestler.”

6. Shriveling up like a prune

If you often feel like you are starving all day no matter how much food you’ve consumed, chances are you may be severely dehydrated. Many people actually mistake hunger for dehydration and eat tons more calories than they actually need when all they really needed to do was drink some water!

It would be impossible to pick up any diet or weight loss book without it saying somewhere “drink 8-10 cups of water each day.” Even if all health and nutrition ngurus don’t agree on all the same principles, they do all agree on one: water is the magic potion to ensure weight loss. When you consider that water helps the body metabolize stored fat, rid the body of waste (as in unwanted fat and toxins), and is a natural diuretic and a natural laxative, no wonder it is an absolute MUST when fat loss is your goal. Drink a minimum of ½ of your bodyweight in ounces of filtered water each day to ensure that your body rids itself of the unwanted fat youare aiming to lose.

7. Being scammed by “Health Food”

Yes, you have been scammed. You and approximately hundreds of thousands of other people who have purchased pre-packaged“health” foods. There are many health foods on the market today that are causing people to gain weight, as well as making it near impossiblefor them to lose weight. Have you ever purchased the foods that someone claimed to be “guaranteed to make you lose weight” only to see the scale go up instead of down? Frustrated dieters all over the world can’t figureout why their new weight loss shake is not working like the commercial suggested. Well, one of the nasty culprits causing millions ofpeople to pack on the pounds is hydrogenated oil. There are thousands health foods that contain this toxic oil. Weight Watchers and Lean Cuisine meals and bars almost all contain hydrogenated oil. (And they are supposed to be good for you?) Even some energy sports bars and shakes are loaded up with hydrogenated oils and many other toxic preservatives.

Another nasty culprit is processed soy. This is always a shock to most people (especially die hard vegetarians) who have been falsely led to believe that soy is actually good for you. Well if you lived in Asia you would quickly see that most Asians eat soy in small quantities and in the form of old fashioned fermented soy (such as miso, tempeh, natto, shoyu and tamari) not the processed, toxic soy that is used in so many vegetarian type products and weight loss products on the market today. The worst of today's soy protein products are soy protein isolate, soy protein concentrate, texturized vegetable protein and hydrolyzed vegetable protein. These ingredients are found in everything from shake powders, energy bars and veggie burgers to canned tuna. The worst soy oil products are margarines and shortenings made from partially hydrogenated soybean oil containing dangerous trans fatty acids. So avoid these forms of toxic soy at all costs. Not only will you be saving yourself from a myriad of health problems (like decreased thyroid function and hormone disruption) you will also see a dramatic loss in unwanted body fat.

8. Avoiding Fat like the plague

While some thought Atkins was the best thing since sliced bread, others thought that fat was the root of all evil. This is only partially true and the complete elimination of all fats from your diet is a BIG mistake. Yes, you should eliminate unhealthy fats like hydrogenated oils (sorry, that means no French fries or doughnuts). But the healthy fats found in wild fish and nuts are absolutely necessary for your body to function at optimum. These fats,called Omega 3 essential fatty acids, are actually so critical to your body’s functioning, that it is very difficult to experience any weight loss without including them in your meal plan.

Where do you find these Omega 3’s? You find them in salmon, walnuts, flax seeds and organic eggs. Make these foods an integral part of your eating regimen and you will see some great results in your weight loss efforts. A high quality Omega 3 supplement also works wonders for your body and helps to burn off unwanted fat. Take a few capsules with each meal to ensure you are getting your Omega 3’s daily.

9. Ignoring your muscles needs for fuel

Protein is not just for bodybuilders. It’s for every person who wants to achieve a lean, slender and toned physique (Did I just describe every person on the planet?) Protein not only fuels your muscles, it also helps stabilize your blood sugar and prevent hunger. So you get thebenefit of lean, toned muscles and a way to NOT be hungry. Sounds like a win, win to me.

Unfortunately, most people go the entire day without eating any protein at all. It’s no wonder these are the same people that complain of a flabby body, fatigue, and hunger pangs that just won’t go away. Include a source of healthy protein into each meal (that includes snacks). Wonderful sources of protein are grass fed meats, free range poultry, organic eggs, wild fish, and organic raw nuts.

10. Believing that dieting is the only way to lose weight

If you still think that going on the next crash diet is the only way to lose weight than I have some bad news for you: You have a long life of Yo-Yo dieting ahead of you. The only way to reach your ideal weight and stay there is to develop a healthy way of eating that you enjoy and that you can maintain (key word is Maintain!)

No unrealistic and unhealthy diet scheme is ever going to get you looking and feeling the way you have been wanting to look and feel for so long. So, if a long life with a lean, healthy and vibrant body is what you are looking for, commit yourself right now to learning exactly how this is possible for you for the long term.

Find out how you can learn to break these bad habits and lose the fat you want.  Join us this Saturday at Pilates1901 for our Metabolism 101 Workshop.  This event is FREE and Everyone is Welcome.  Call 913 499 7510 for more information!

For more information on Pilates 1901 and our Pilates Fat Loss Formula,

WHY WE ARE FAT...

AND HOW NOT TO BE.

FREE METABOLISM 101 WORKSHOP

Saturday, January 22nd  1:00pm

It's a simple fact of life.  As we age, our metabolism drops.

 

EVERYONE IS WELCOME.

EVERYONE CAN HAVE SUCCESS!

CALL 913 499 7510 OR VISIT US ONLINE AT WWW.PILATES1901.COM

OUR FIVE TIPS FOR MAXIMIZING YOUR FAT LOSS!

Our NEW CLASS SCHEDULE and WINTER SESSION of our Body Blasting workshops series PILATES BY DESIGN begins this week.

Click here to sign up online!

CLICK HERE TO UPLOAD A PRINTABLE SCHEDULE

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Call 913 499 7510 for questions!

Tired of that tube around your midsection? 
You CAN get rid of it.

This *post, from KC's Best Fat Loss Program, the Pilates Fat Loss Formula, details the top 8 foods to eat to gid rid of that pooch!

Don't just read this!  Heed this!

And don't miss our FREE METABOLISM 101 WORKHOP on Saturday, Jan 22nd at 1pm. Come and learn how you, like so many other women, can banish that fat forever and regain your youthful appearance!

IN THE MEANTIME.  EAT THESE FOODS!

Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Shoot for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.  We love Fage Greek Yogurt!  Low fat- high in protein!  Yummy!

Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. The protein and fat in the egg may be contributing to the feeling of satiety.

Shoot for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts.  Antioxidants help improve blood flow, which can help muscles contract more efficiently.

Shoot for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Shoot for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has 5 grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Shoot for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of ab-friendly protein.

Shoot for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

Leafy Greens

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Shoot for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Shoot for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Shoot for: At least one cup of low-calorie, low-sodium vegetable soup every day!

So there you have it!  A fabulous variety of ab flattening foods!  Eat up and Slim down!

And don't forget!  Our NEW CLASS SCHEDULE BEGINS NEXT MONDAY!

Upload your copy here!

Questions?  Call 913 499 7510!

* source: Fitness Magazine

AREN'T YOU HIP TO YOUR OWN EXCUSES BY NOW?

Try doing these FIVE Fabulous things instead to get the body you deserve this year!

#1. HOLLA!

Don't just THINK your goals, SAY THEM LOUD and SAY THEM PROUD! Declaring your intentions publicly is the ONLY WAY to GET REAL about OWNING YOUR DECISION. If you can't say it outloud to your friends and your family, you won't get past the first hurdle.

#2. GET JIGGY WITH IT!

This means you got to MOVE to make the changes you want for a sleek, hard body. We're not saying you have to punish your body- quite the contrary! BUT YOU'VE GOT TO BURN to TURN your body into a FAT TORCHING MACHINE. The Good News? It's not HOW LONG but HOW EFFECTIVE your workouts are that matter. "LESS" can really yeild 'MORE" Killer results!

#3. WORD

Our most successful clients are the ones who take the time to WRITE DOWN what they are EATING AND DRINKING every day! This simple exercise in accountability makes ALL THE DIFFERENCE in ATTITUDE and ACTION. By being MINDFUL of what is going into your body, you are GAINING POWER over all the little daily decisions that add up to HUGE RESULTS! Repeat after me: Keeping a food journal is NOT OPTIONAL!

#4. CHILL

A THIN body is a BODY IN BALANCE. You can't expect to lose weight if your hormones are raging from stress, low blood sugar and lack of sleep. Self care requires a moment between stimulus and response. You MUST have that moment to MAKE GOOD CHOICES. So the next time you think you don't have time to cook, drive past the drive thru and into the grocery salad bar instead. The next time you think you have to stay up late to get it ALL DONE, remember that your lack of sleep undermines your resistance and ability to burn fat. Remember the next time you think you'll save a few extra calories by SKIPPING BREAKFAST, you're really just sabotaging yourself and setting yourself up for irresistible cravings later in the day. Best advice? BREATHE. AND EAT.

#5. HOMEY'S

There's nothing like community and shared experience to help you reach your goals. That's why you must declare your intentions publicly and then enlist the support of your friends and loved ones. Expanding that "family" to include your friends at work or your workout facility is not only a nice idea, but an essential one. Any goal worth achieving is worth investing in and that means GOING BEYOND the statement into ACTION. There is strength in community. There is power in accountability. Enlist that help wherever you can find it and expect GREAT RETURNS. At Pilates1901 we know it works. We do it every day!

FIVE GREAT WAYS TO GET INVOLVED AT PILATES1901 IN 2011!

1. NEW TO THE STUDIO? Get attention! Personal attention that is with our very special offer for NEW CLIENTS. 3 private sessions for just $129! That's a savings of over $65! Call 913 499 7510!

2. BACK THAT THING UP! Back into Classes that is! Our Winter schedule begins Monday, Jan 17th with MORE CLASSES and MORE VARIETY than ever before! NEW 29 Minute High Intensity Cardio workouts coming soon!

3. MIX IT UP! Our Winter Workshop session of PILATES BY DESIGN offers experienced pilate-cizers the opportunity to take their workouts to the next level with these high intensity, multi-equipment training classes. Neither you or your body with know what's coming next! CONSTANT CHANGE = CONTINUAL RESULTS! Click here to upload schedule.

#4. FIND THE FORMULA! KC's Best Pilates Fat Loss program is about to kick off another season at Pilates 1901! There simply is NO PROGRAM MORE EFFECTIVE FOR MELTING FAT AND INCHES OFF YOUR BODY! Our clients are our proof! Click here for more information!

Don't miss our FREE METABOLISM 101 WORKHOP on Sat Jan 22nd! Come and find out what YOU have to LOSE!

#5 . GET IN UNDER THE WIRE! Our rates are going up Jan 17th, 2011 but if you sign up as a member before that date, you'll save a good sum on your monthly fees. Call Tina at 913 499 7510 for details!

Okay, so maybe like me, you over indulged a bit during the holidays.  It's human.  The problem is, it can also be unhealthy and downright unsexy too!

That's why, I am suggesting a little SHOCK THERAPY to get the new year in gear.... this is somthing I usually DO NOT recommend, but in the effort to GET REAL to  GET MOVING, I am suggesting you GET ON THE SCALE.

That's right.  WEIGH YOURSELF!

Better yet.   Let your Pilates 1901 trainer weigh and measure you to find out your current body composition (exactly how much of you is fat and how much is not) and set you up with a REAL LIFE nutrition and exercise program GUARANTEED to get you RESULTS!

Our Pilates Fat Loss Formula has worked to give women just like you and me awesome results- results they had all but given up hope of achieving!  YOU CAN DO IT TOO!

Check this out!

And look at our lastest BEACH TRIP WINNER, Mary, who transformed her body from NOT to HOT in 12 short weeks with our PILATES FAT LOSS FORMULA!

Come on people! 

It's a NEW YEAR. Why not reinvent yourself with the NEW BODY you deserve!

*Call us at  Pilates 1901  913 499 7510 today!

* Our rates are going up January 24th, so get in on our 2010 rates by joining us today!

HELP TO PREVENT AND CURE YOUR HOLIDAY HANGOVER...

#1.  Fuel First
A liquid dinner is a bad plan; eat before you go out. (We like a combo of healthy carbs and fats, like a turkey burger on a wheat bun or cheese and whole-grain crackers.) To digest food, your body closes the valve into the small intestine, where alcohol is most quickly absorbed, so you're less likely to get buzzed.

#2.  Steer Clear
Opt for pale spirits (vodka, white wine, gin) over red wine, bourbon and whiskey. Darker booze contains more congeners, chemicals that up inflammation in the body, intensifying your hangover.

#3.  Master Mixing
Diet soda empties out of your stomach more quickly than regular, so you'll get woozy faster if you use it. Avoid energy drinks as mixers, too. The caffeine makes you feel less tipsy than you are, so you may not realize when you've hit your limit.

#4.  Clean Up
When brushing your teeth, wash your hands and face, too. Alcohol suppresses the T cells the body needs to defend itself, leaving you vulnerable to germs at the bar, exacerbating hangover symptoms.

#5.  Have H2O
Gulp a glass or two of water. Dehydration (a side effect of alcohol, a diuretic) reduces the liquid around blood cells, making your brain shrivel and leading to headaches, dizziness and nausea.

#6.  Nix the Alarm
You may crash hard, but your quality of shut-eye will be less than dreamy. Alcohol disrupts brain chemicals that regulate sleep, so you'll spend less time in restorative sleep and more in light sleep.  Sleep late and you just might bypass any postparty pain.

#7.  Start Cracking
"Eggs are my go-to hangover cure. They contain cysteine, a substance that breaks down acetaldehyde, a hangover-causing toxin in alcohol.  Other good choices: broth and bananas, which restore the sodium and potassium, respectively, you lost during the night's frequent bathroom trips.

#8. Sip Wisely
Brew peppermint tea with honey or pour a glass of 100 percent fruit juice. Mint soothes your stomach, and honey and fructose (fruit sugar) help the body metabolize alcohol faster. But skip the hair of the dog—it only delays your misery.

#9.  Kill the Pain
Pick ibuprofen. It inhibits prostaglandin, a pain messenger linked to increased hangover severity. Avoid aspirin, which can irritate your stomach, and ditto acetaminophen: It has to be metabolized by your liver, which is already working overtime from the alcohol.

# 10.  Hit the Gym
You can't flush out alcohol with exercise, but some people find that a workout makes them feel better, probably due to the feel-good chemicals physical activity releases.  Try a moderate combo of cardio and core work!

And to make sure your skin isn't looking too hungover... try these great tips!

#1.  Hydrate: First things first - drink water! Drinking alcohol dehydrates your body, causing your skin to lose its firmness and dewy appearance. It also causes blood flow to be directed away from your skin and to your vital organs, so your skin has poorer circulation. All of these result in that dry, dullness you see in the mirror. So, load up on that H2O!

#2.  Reduce puffy eyes: While good old tea bags will do the trick, cold spoons will give you that aaah feeling. Place two spoons in your freezer for about ten minutes, then hold the back of them your eyes for about five minutes. You'll see the puffyness decrease and look more awake.

#3.  Perk up your skin: After you wash your face, lock in some moisture - Try any of Dermadoctor's KP Duty. It gets rid of dryness and flakyness and repairs and heals your dry skin.  CeRave is another product Dr Kunin recommends for winter skin.

 #4.  Makeup: Layer on mascara and line your upper lids to draw attention away from redness in the whites of your eyes. A touch of highlighter on the inner corners of your eye will make them look brighter. Sweep a highlighter or a shimmery bronzer over your cheekbones and along your T-zone to give your skin a subtle glow.   A bold creamy lip color will not only distract from tired eyes and dullness, it will add some dewyness to your look.

Of course you can save face, save calories and save all the misery by just practicing a little moderation... BUT just in case....

Stayed tuned for info on our NEW YEAR'S RESOLUTION SOLUTIONS at Pilates1901! 

Friday is the last day to SAVE HUGE on prepaid gift cards for yourself and others for pilates classes, privates and fashion!  Call 913 499 7510 to get yours today!

Your tactic for avoiding temptation may be to steer clear of all the special treats and divert yourself with only healthy foods. Great in theory, but not so perfect in practice. Lots of foods that are packed with antioxidants, vitamins and minerals are also full of calories. And when you're mindlessly munching as you're mingling, those calories can add up fast!  Check out this post from Eating Well Magazine, because knowledge is power!

Don't assume that just because something is healthy it is also low-cal. If you like the healthy treats that sometimes show up at holiday parties, that's great! Have them—in moderation. If you'd rather sample some of the special seasonal treats, just put two or three of the most delicious-looking hors d'oeuvres on your plate and enjoy.

So before you head out to party, check out these surprisingly unhealthy holiday calorie bombs and better bets to choose instead.

Surprising Calorie Bomb: Mixed nuts.
Yes, nuts of all kinds are full of heart-healthy fats and the various types provide good amounts of other nutrients too (e.g., calcium, folate, selenium, vitamin E). But grab a couple of small handfuls and you're easily getting a half cup—nearly 450 calories and 40 grams of fat!

Better bet: Go ahead and have one small serving of a spiced-nut mix that feels more like a treat.

Surprising Calorie Bomb: Veggies with ranch dressing.
Hanging near the crudité tray is a great way to keep calories in check—so long as you stay away from the ranch (or blue cheese) dressing, which delivers a devastating 150 calories and 16 grams of fat per two tablespoons. Yes, I said two tablespoons.

Better bet: If you're just eating to eat (not that I advocate that... but it happens), go for the vegetables, unadorned. Or put a small scoop of hummus on your plate. It has a more reasonable 50 calories and 3 grams of fat.

Surprising Calorie Bomb: Cheese and crackers.
On any ordinary day, you'd know that cheese is a high-fat, high-cal choice—but when those simple little cubes are sitting there amid all the holiday treats, they start to look like a good choice. Beware: If you grab five of those little 1-inch cubes, you've just housed 345 calories. Add a small handful of crackers to that and you're easily at 500 calories.

Better bet: If you truly want cheese and crackers, limit yourself to a few—say five crackers (about 80 calories) and top each with a very thin layer of a cheese spread (think: goat cheese or even cheese ball).

Surprising Calorie Bomb: Spiced cider.
It's an office party and you're staying away from the spiked punch for various reasons. But if you're trying to be festive with a couple cups of spiced cider (240 calories), you're doing just as much damage as you would if you were having a glass of wine—from a calorie perspective anyway.

Better bet: Stick to 1 cup of cider, then switch to seltzer with lime.

Have a Happy Holiday everyone and watch out for those calorie bombs!   We will be closed Friday and Saturday, Dec 24th and 25th for Christmas but you can still get your gift certificates through Dec 31st!  Save 20%!   Click here to purchase!

We all  have a not-so-forgiving little black dress to get into for New Year’s Eve. And in between now and then we have to survive a myriad of Holiday parties, each  one providing it's own eating and drinking challenges. So, with that dress as my goal, these 10 tips from Eating Well, should help us slip into it Dec 31st, "Spanx free"  and wear it happily.

1. Eat breakfast.

Breakfast gives me a much-needed energy boost for the rest of the day. But perhaps more importantly (at least this time of year!), research shows that people who are most successful at losing weight eat breakfast every day. There are 3 things to include to make your breakfasts healthy: whole grains and lean protein to help you stay full right through until lunch, and some fruit for added fiber.

2. Plan for the occasional treat.

Studies suggest that feeling deprived—even if you are consuming plenty of calories—can actually trigger overeating. Making any food off-limits just increases its allure: you can’t avoid a trigger food your whole life, but you can learn how to eat the foods you binge on in moderation. If cookies are your downfall, it might be too tempting to keep in your house—but you can go our for a really good one (Great Harvest Bakery) or pick some up on the way to a party so you don't take them home.

3. Fill up on fiber.

Boosting your fiber intake is one way to help prevent weight gain—or even promote weight loss. Recent research showed that boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of 2 years. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams.

4. Give up grazing (at the buffet)

Yes, eating regularly will help prevent you from feeling deprived and hungry, but grazing at the Holiday buffet can easily supply several meal's worth of calories. At the buffet you must opt for a small plate, raw stuff first, food that doesn't touch or stack on the plate and one and only one special treat.

Plan four “eating episodes” each day—three meals and a snack—spaced at regular intervals to avoid going long stretches without eating (which can also trigger overeating). At each, include a little protein for additional staying power. (Keep hunger at bay with these yummy snacks in 100-, 150-, 200- and 250-calorie increments.)

5. Boost your burn!

What you eat—or “calories in”—is only one half of the weight-loss equation. Exercise is equally important. Set a weekly goal to burn 1,000 calories through “programmed” exercise—such as our HIT classes, bootcamp and Cardio tramp workouts. And try to add activity into your everyday routines too.

6. Keep your food diary!

Recording everything—the holiday cookie binge as well as the carrots and celery—makes you accountable for what you eat and can be incredibly motivating. And keeping track of your calories can help you lose weight, too, as it helps tip you off to behaviors that lead to weight gain.

7. Eat with intention.

Have all your meals in a designated place without distractions (i.e., not in front of the TV or at your desk in front of your computer). Eat slowly, stopping to put your fork down between bites, feeling yourself becoming fuller. Making an effort to be mindful no matter what you’re eating can help break the tendency to binge, experts say.

8. Hide tempting foods.

When office workers were given candies in clear dishes to place on their desktops, they helped themselves to candy 71 percent more often than a similar group that was given the same candy in opaque dishes so the candy wasn’t visible, according to research out of Cornell University. The same goes for your snacks at home: stash the chips inside a cupboard and keep the apples out on the counter.

9. Make overeating a hassle.

The more stops you introduce in getting a food—such as needing to open a package or having to thaw something frozen—the more opportunities you have to ask, “Am I really hungry?” Repackage cookies in single-portion bags (or pay more for individually portioned snacks); wrap leftover slices of lasagna individually in foil and freeze.

10. Think small.

If you want to have your fruitcake and eat it, too, try simply controlling portions. A salad plate or kid-size plate is perfect for your main meal. Use a small bowl for soup and a white-wine glass instead of a big red-wine glass.

Your thoughts....

How do you make sure that your party clothes fit?