When it comes to breast cancer prevention, there are certain risks you can’t control, like your age and your genetic makeup. But there are some breast cancer prevention steps you can decide to take on your own. Although these suggestions provide no guarantee that you will not develop the disease, they will help give you a start toward breast cancer prevention.

Here are some strategies that may help you decrease your risk of breast cancer:

Limit the fat in your diet. There is a slight decrease in the risk of breast cancer for women who eat a low-fat diet. Eating less fat may also help decrease your risk of other diseases, such as diabetes, cardiovascular disease, and stroke. Try to limit your fat intake to less than 35 percent of your daily calories, and restrict your intake of foods that are high in saturated fat.

Dierdre Pizzoferrato, the "Nutrition Nanny"

Dierdre Pizzoferrato, also known as the Nutrition Nanny™, founded the Connecticut-based company Beanstalk Express® to counter childhood obesity. Armed with her “SnackTime Survival Kit”, her experience as a dietitian and nutritionist, and her Mary Poppins-like knack for finding the fun in daily tasks (like nutritional snacking), Dierdre is helping parents raise healthy children–one pantry overhaul at a time!

We asked her to explain more about her job and about how parents can make sure their kids have the best chance possible to grow into happy, strong adults.

LR: Many parents have busy schedules and tight budgets. Often, it seems so much easier, faster, and cheaper to order a Happy Meal than to think about, purchase, and prepare more nutritious meals or snacks. What advice can you give you parents who feel they may not have the time or money for healthy food?

DP: We have to find the time. Again, we’ve bought into this belief that meal planning and preparation does not fit into our 21^st-century agenda. We have to make it fit. It’s just too important. This doesn’t mean Mom has to make a full-on dinner every night of the week, but planning a menu on the weekend to include 2 or 3 home-cooked meals is something that is doable. I highly recommend investing in a crockpot and learning easy and healthy meals that can be thrown together in the morning, will cook during the day, and are ready eat that night.

(For the previous tips, go here.)

Tip # 9: Smart supplementation works.

If your doctor gives you the okay, Lucille Roberts gyms carry three supplements, each with different properties, designed to up the speed of your weight/fat loss. I use Pounds Away before my first two meals and exercise, and Weight Wizer is great for late afternoon or evening because it contains no caffeine. I have alternated Pounds Away with African Bush Mango and give my stamp of approval on all three. I am an avid researcher and skeptic when it comes to fat loss products. Ours work, period. For more on using diet supplements, read this post.

anneberryhill.com

Tip #10: Love yourself during the journey to your deisired goal weight. 

No one is perfect, and the quest to reach a number on the scale is one that requires patience, self-discipline, and a lot of love–for yourself! There will be days you miss your workout, eat a sugary, fatty treat, or are just plain too busy to make it to your favorite class. Forgive yourself and move on.

The lessons that you learn along the path to lifelong fitness and weight loss will be with you forever. Be kind to yourself: there is only one YOU. Although you may want to improve upon your physical appearance by dropping a few more pounds or even a large amount of weight, remember that inside the outer shell is a loving, warm human being that deserves kind words and kind actions. When you look in the mirror, focus on the things you like about yourself, not the 10 or 15 pounds you are going to lose.

Follow these 10 tips, and–I promise–the weight loss will follow if you just believe in yourself!

Trainer Tip by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

Wow!! That’s our response to Makeover Blogger Issa‘s latest update. This week marks the end of the Blogger Makeover campaign, and we are so thrilled to hear that Issa is feeling strong and, perhaps most importantly, feeling comfortable in her own skin! Congrats, Issa, on your weight loss accomplishments and on embarking on a new, healthy lifestyle! (Now keep it up, girl! We will see you in the gym!)

Fall is definitely here, which means apples are in season. Here’s a delicious shake recipe that’s like a little slice of home–homemade apple pie, that is!

1. Crush 4-6 ice cubes in a blender.
2. Add 10-12 0z. of water or 1% milk.
3. Add 4 baking apple slices.
4. Add 1 tsp. of cinnamon.
5. Add 1 scoop of LiveRite Vanilla Quicky Meal shake mix.
6. Blend and enjoy!

Lucille Roberts LiveRite weight loss shake mixes are available at all Lucille Roberts gyms for $19.99.

Run in Place

Ok, so you’re bogged down with homework, dinner, and after school activities and just can’t seem to hit the gym. Don’t worry–it happens to the best of us! Below is a workout you can do at home while dinner is cooking or while the kids are getting ready for bed. All you need is 20 minutes 3 days a week. Each exercise should be done for 1 minute; then move on to the next exercise. Repeat for 3 times with no breaks.

Ready, get set….SWEAT!

1. Run in Place

Pump those arms and get those feet moving! You can run in place, jog in place, or march in place, as along as your arms are moving.

(For the previous tips, go here.)

Tip #8: Drink whey protein.

Whey protein, such as that in our LiveRite shakes, has been shown in many studies to have myriad health benefits including weight loss, fat loss, and muscle toning. It also decreases cravings, improves blood sugar control, and improves liver functioning.

Drink one LiveRite shake per day as a meal replacement or a post-workout snack. I have two per day because they are convenient, delicious, and full of protein, and afterwards I’m not hungry for about three hours!

Here are some shake recipes that you can try–or come up with your own! For all of these recipes, you can substitute light soy milk or lactose-free milk if you prefer.

(Tomorrow: Tip #9 for Losing Those Last 10 Pounds)

Trainer Tip by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

October is Breast Cancer Awareness Month! All of our clubs are offering special classes at special times. The instructors have donated their time, and, with a $2 donation, you can take the class. All proceeds go to Making Strides Against Breast Cancer. So, take an extra class, and donate to find the cure!

Remember also that the Making Strides walk happens on October 16 in NYC! Visit their website for more info.

By now, you’ve probably read many of Dr. Emily’s “Fit Tips” here on the blog, but you may still be wondering who she is and what exactly she does at Lucille Roberts. So, we asked her!

How long have you worked at Lucille Roberts? Tell us a little about your job here.

I’ve been with Lucille Roberts for a year and a half. I’m the Fitness Director, which means I’m responsible for overseeing the education programs, new classes, and program development for Lucille Roberts.

Have you always been active? Did you play sports growing up?

Since a very young age, sports and exercise have always been a major part of my life. Growing up, I did competitive gymnastics, which pretty much consumed my days but become a major part of my identity. Now exercise and fitness are not only my passion but also my career!

(For the previous tips, go here.)

Tip #7: Get 6-8 hours of sleep per 24 hour period.

In a prior post, I outlined tips for sleeping soundly through the night (or day, if you are a night shift worker). If you must catch naps during the day to meet your tally, go ahead. Your biggest pulse of growth hormone happens during your deeper sleep stages. This increases fat burn and muscle toning.

A lack of sleep minimizes your ability to control blood sugar, causing insulin to inhibit your overall fat-burning as a result. Lack of adequate sleep also increases grehlin and decreases leptin sensitivity. These are the yin and yang of your hunger hormones. Without enough sleep, you will find yourself wth insatiable cravings, and your metabolism will decrease. You will feel too fatigued to exercise with vigour, if at all.

Before bed, decompress with a good book or meditiation tape and some herbal tea, such as chamomille. Turn off the computer at least an hour before bed, and turn off your cell phone or hide it in a bedside drawer, so it is close for emergencies. Keep your bedroom cool and dark, and allow yourself enough hours of sleep per night to “sculpt” your muscles. Your recovery process happens when you sleep, and your cells are healing as protein synthesis occurs.

(Tomorrow: Tip #8 for Losing Those Last 10 Pounds)

Trainer Tip by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.