Weekly Articles & Tips!
Dine Out Smart
When dining out, do you feel like you're eating blind? We usually don't know all the ingredients that go into our meals when eating away from home. And most restaurants don't provide nutrition labels, either. That's why we've compiled these helpful tips so you can enjoy delicious, healthy meals away from home.
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TIP OF THE WEEK/DAY : ARCHIVES back to top
EXERCISE ANYWHERE, ANYTIME!
Practice perfet posture- while sitting, standing, or walking - by tightening your abdominals (suck in your belly button to your spine). Visualize a straight line from the top of your head to your hamstring muscles in the back of your legs, making sure to keep your neck and shoulders back and relaxed down away from your ears. Visualize a string pulling you up from the top of your head, elongating your spine. Engaging in good posture not only will strengthen your core but also add a small extra-calorie burn because you are working slightly harder to maintin the position. If you find your shoulders rolling forward, practice interweaving your hands behind your butt as you talk to people.
Why Strength Train? -from editors of Oxygen magazine
Strength training builds muscle, we know, but why is that so important?
- STRENGTHENS BONES: In order to increase bone density and decrease your risk of osteoporosis you need to impose a stress on them, and it needs to be more than simply walking.
- CONTROLS BODY FAT: Muscle burns more calories than fat at rest thereby increasing your resting metabolic rate. So the more muscle your build through weight training the more calories you burn, miimizing the amount of fat that is available to deposit.
- PREVENTS INJURIES: When done with proper form, protects your joints from injury.
- BOOSTS STAMINA: You will find you fatigue less easily when you strength train.
- IMPROVES SELF-IMAGE: Women who strength train can boost their self-confidence and body image while reducing the risk of depression.
- IMPROVES SLEEPING PATTERNS: You are less likely to suffer from insomnia if you regularly strength train.
SpinningŪ
To get the best workout in your SpinningŪ class, and avoid injury, make sure the bike is adjusted right for you. Get to the class early enough to set it up, and ask the instructor for help if you have problems with it.
Set Aside Half an Hour
There are 32 half-hours left in a day, if you sleep 8 hours. Can you spare one for fitness? Make an exercise plan and schedule your half-hour right now. Go for a half hour of power or anything else that sounds good and gets you moving.
Cooling Down
Make sure to allow for cooling down after aerobic exercise. Do slow walking, cycling, or other easy activity after a vigorous workout until your breathing returns to normal. Never just stand still when your breathing is still heavy and your heart rate is elevated. Make sure you cool down thoroughly before you get in a hot tub or sauna.
Thursday, June 19th, 2008
Infuse Your Body with OMEGA-3
Did you know that chronic inflammation speeds up aging? Chronic inflammation, which is often caused by those "10 terrible aging foods"(see Monday tip below) and other similar processed foods, promotes heart attacks, arthritis, skin dieseases and Alzheimer's. Chronic inflammation reduces memory, immunity and muscle function. What should you do? Make sure your diet has plenty of OMEGA-3 oil which reduces inflammation! A great source is fatty fish, such as salmon,and AVOID processed foods and red meat!
Wednesday, June 18th, 2008
Get Plenty of Antioxidants
"A leading cause of aging, experts say, is "oxidative stress," which results when cells become dysfunctional over a lifetime or die because of attacks from internal and external chemicals known as "free radicals". Consuming lots of antioxidant-packed foods, mainly fruits and vegetables, boosts your cells' power to resist attack." ~ Jean Carper, How to be Younger, Longer
Tuesday, June 17th, 2008
10 Top Anti-Aging Foods
From EatSmart by Jean Carper, eat these 10 foods to slow the aging process and fight chronic disease!
- Apples
- Blueberries
- Spinach, dark leafy greens
- Salmon and sardines
- Whole-grain cereals
- Popcorn, unsalted
- Nuts, notably almonds, walnuts
- Legumes, including peanuts
- Green tea
- Extra-virgin olive oil
Monday, June 16th, 2008
10 TERRIBLE AGING FOODS
From EatSmart by Jean Carper, avoid these 10 foods that will spike your blood sugar and keep it chronically high, leading to cell changes that promote aging and chronic diseases like type 2 diabetes, heart disease, gallbladder disease, Alzheimer's and breast, ovarian and endometrial cancers.
AVOID THESE FOODS!
- Bacon
- Hot dogs
- Potato chips
- White bread
- White potatoes
- Corn oil
- Sugary processed cereals
- Sugary soft drinks
- Red meat
- Doughnuts
Friday, June 13th, 2008
Want a 24/7 Trainer for less than $20?
How would you like to have 'personal trainer' motivating you during your waking hours for less than $20? Sound too good to be true? Well, maybe a little. However, the 'personal trainer' I'm talking about is a PEDOMETER! Clip it on on and go! Keep track of your steps each day, aiming for 10,000 steps a day, which is the equivalent of 5 miles. Let your pedometer be your motivator. It will let you know if you are not putting in the work. Try it for a week without changing your activity level. See where you are in terms of 10K-a-day. The next week make a goal to beat your steps from the previous week and so on and so forth.
Thursday, June 12th, 2008
To Journal or not to Journal?
Do you keep a diet and exercise journal? If you don't and you are not seeing the results you think you should be seeing, you may want to start. By keeping a written record of what, when, and why you eat is a very effective method of getting and keeping the pounds off. In that same journal, keep track of your hours of exercise each week. It is a priceless item when it comes to looking back to see what has worked and what hasn't in terms of losing weight and becoming fit. And here is an eye opener; Finding time periods (days/weeks/months) where your journal is blank? Guess what? You probably find that those are the times when the weight creeps back up and the muscles are NOT feeling as tight as usual.
So, what are you waiting for? Go grab a journal and start tracking! More of a computer person? Try downloading the software from www.fitday.com
Wednesday, June 11th, 2008
"COMMERCIAL CIRCUIT"
Try this mini-circuit during commercial breaks while watching tv. Do you TiVo and NOT watch commercials? Then pause tv every 10 minutes and complete this circuit!:
Do 10 push ups, 10 sit ups and 10 jumping jacks; REPEAT for 5 minutes or until commercials are over!
Tuesday, June 10th, 2008
Difficult to make Exercise YOUR Habit?
Some experts say it takes about 3 weeks to make something a 'habit'. If you are finding it challenging to stick to your new exercise habit, try this. Make a deal with yourself that you will get up each day knowing that you will get on that elliptical or treadmill or bike or whatever mode you choose for cardiovascular activity, for at least 10 minutes. That's it! If after the 10 minutes you still feel like going back to bed, then stop. Chances are that once you get started you won't stop because those amazing exercise-induced endorphins will kick in and you will be feeling really good about what you are doing for your body. Happy Habit Making!
Monday, June 9th, 2008: What are "Empty Calories"?
"Empty Calories" describes foods high in calories but low in nutritional values (also known as junk food!), lacking health-promoting micro-nutrients.
Examples of foods containing mostly Empty Calories:
- French fries, fried chicken, chips and all other deep-fried foods. A large order of fries from a fast food chain can contain up to 570 kcal with a whopping 30 g of total fat and 8 g of trans fat! Tons of calories from fat and very few micro-nutrients.
- Candy, pop and other sweetened packaged foods. A can of pop contains about 130 kcal as well as additives and colorings. Again, lots of calories from sugar but no micro-nutrients.
- Beer, wine and all other alcoholic beverage. A can of beer contains about 150 kcal from sugar and not much of anything else. In addition, calories from alcohol tend to be stored as fat in the abdomen (leading to a "beer belly").
- Refined grains such as crackers, cookies, white rice and white bread. Refined grains do provide some B vitamins, but that's it.
How to Avoid Empty Calories?
- Avoid deep-fried foods. Instead of deep-frying, use other methods of cooking. For instance, have a baked potato with skin instead of fries, or a piece of baked skinless chicken breast instead of fried chicken.
- Avoid sweetened drinks and canned drinks.
- Try whole grains instead of refined grains. Whole grains are packed with beneficial fiber and antioxidants. For instance, have a slice of whole-wheat bread instead of white bread. Have a bowl of whole-grain breakfast cereals or unsweetened oatmeal instead of corn flakes.
- Snack on fruits! Instead of prowling for a box of crackers in the mid afternoon, snack on fruits. Better yet, dip them in low-fat yogurt to get additional calcium and protein.
~(provided by HealthCastle.com)
Friday, June 6th, 2008
5 STEPS TO GETTING KIDS TO EAT MORE VEGGIES
Step Five: Look for inspiration in kid-focussed cookbooks
A recent favorite is The Sneaky Chef: Simple Strategies for HidingHealthy Foods in Kids' Favorite Meals by Missy Chase Lapine. Vegetable-packed recipes include "Masterful Mac 'n' Cheese" (with cauliflower and zucchini) and "Brainy Brownies" (with spinach, along with blueberries, wheat germ, whole wheat flour, and oats).
Thursday, June 5th, 2008
5 STEPS TO GETTING KIDS TO EAT MORE VEGGIES
Step Four: Don't give up
A child may need to be exposed to a certain food 10 to 15 times before he will actually eat it. Continue to offer a variety of vegetables even if your child refuses to eat them.
Wednesday, June 4th, 2008
5 STEPS TO GETTING KIDS TO EAT MORE VEGGIES
Step Three: Be creative - try something different
- Some kids prefer raw vegetables over cooked, but your child may be the opposite.
- Don't be afraid to experiment. Serve a vegetable you've never served before, or prepare a vegetable differently than you have in the past.
- Make vegetables interesting by serving them shredded or julienned.
- Mix shredded carrots into applesauce for young children, or put them on a peanut butter sandwich - with or without raisins - for older kids.
Tuesday, June 3rd, 2008
5 STEPS TO GETTING KIDS TO EAT MORE VEGGIES
Step Two: Hide them!
- Provide low-fat dip or dressing, such as Ranch, for dipping fresh vegetables.
- Serve unique veggies such a jicama sticks and yellow or orange bell pepper strips.
- Add vegetables to casserole dishes.
- Prepare vegetable-based soups.
- Throw pureed vegetables into casseroles or soups.
- For younger kids, try serving a vegetable puree, such as carrots or peas, as-is or mixed in with a favorite food.
Monday, June 2nd, 2008
5 STEPS TO GETTING KIDS TO EAT MORE VEGGIES
Step One: Make it fun !
- Serve "Ants on a Log:" spread natural peanut butter onto celery sticks and top with raisins (or not);your child may also dip carrots sticks or baby carrots in peanut butter.
- Make a vegetable pizza and pile on veggies such as artichoke hearts, fresh or sun-dried tomatoes, bell peppers, onions, spinach, olives, and mushrooms.
- Prepare a salad with vegetables you've never used before, such as baby corn or whole kidney or black beans. Add fruit, cheese, or unsalted nuts to make it tastier; top it off with your child's favorite salad dressing.
- Kids often enjoy popping miniature tomatoes in their mouths; try cherry, grape, or plum.
- Salsa and tomato-based spaghetti and pizza sauces count as vegetables, making it easy and fun!
Friday, May 30th, 2008
CONFUSED ON PORTION SIZE?
You are not alone. Studies have shown that it is not so much the types of food a person eats but the quantity of that food which sabotages weight control. Below is a simple portion control method that uses universal objects to determine your portion size. How do your portions measure up?
A serving of is about equivalent to this
- Red meat... Palm of your hand (3 oz)
- Chicken... Palm of your hand plus up to your knuckle (5 oz)
- Fish... Your entire hand and as thick as your thumb at the knuckle (6 oz)
- Fresh Fruit... Baseball (1 cup)
- Raw Veggies... Baseball (1 cup)
- Cooked Veggies... 1/2 Baseball (1/2 cup)
- Pasta... Small fist (1 cup cooked)
- Rice/couscous... Baseball (1 cup cooked)
- Cheese... Thumb (1 oz)
- Peanut butter... Golf ball or walnut in shell (2 TBL)
- Salad dressing... 1/2 shot glass (2 TBL)
- Cereal... Baseball (1 cup)
Thursday, May 29th, 2008
REWARD Yourself!
When you accomplish a fitness goal you have set, be sure to reward yourself. However, try not to reward yourself with something food-related (e.g. a big dinner or dessert). Instead reward yourself with a new piece of fitness equipment or a new outfit or a massage.
Wednesday, May 28th, 2008
Try to eat several small meals per day vs. three large meals. Typically this is more conducive to both losing weight and controlling weight. It also helps keep blood sugar levels more even and helps to keep energy levels more constant.
Tuesday, May 27th, 2008
Food for Thought: "When you eat sugar, you light up the motor cortex of your brain, which controls your lips, tongue, and mouth. The hipposcampus, which controls the memories of food, lights up when people on rigid diets crave certain foods, which overwhelms their willpower and ability to resist." ~ You on a Diet
Wednesday, May 21st, 2008
Watching too much TV?
"Starting with the 1960's, the increase in time that the average American spends watching TV perfectly parallels the increase in the average person's waist size. Besides keeping us from running errands outside, TV frees our hands to engage in mindless eating as we plan for teh next commercial-break run to the fridge. This is an especially big problem for kids, who on average watch seventeen hours per week!" ~ You on a Diet, Roizen, M.D. & Oz, M.D.
Tuesday, May 20th, 2008
Should I hold on to the rails while walking on a treadmill?
Treadmill Intensity
Holding the side rails on a treadmill reduces the intensity, so you are not burning as many calories as the display indicates. Holding the front rail so it pulls you along is worse yet. Hold the rails lightly for balance until you get used to the machine, then work toward letting your arms swing naturally.
Monday, May 19th, 2008
Why Exercise?
Physical activity is necessary for good health, and most people do not get enough in their everyday lives. Besides helping with weight control, exercise strengthens your heart, improves circulation, helps prevent many illnesses, and makes it easier to do everyday activities. If you are very active in your job, hobbies, and/or household and garden chores, and walk or bike often instead of riding in a car all the time, you may not have to do formal exercise to maintain health, but most people are not that active.
Friday, May 16th, 2008
Myth: The 'fat-burn' option on cardio equipment is better for weight loss than the 'cardio', 'hill', 'interval' or 'random' options.Truth: This is the manufacturer's selling gimmick. Consumers like to see labeled options. What more enticing way to label choices than to include 'fat-burn' in them? However, fat-burning or weight-loss potential is determined by how much effort the trainee exerts, not what program he or she selects. If you mosey on along with the fat-burn setting, you'll burn minimal calories. If you charge fiercly through the hill or cardio setting, you'll burn many calories and fat. The bottom line is how hard you work, not what's lit up on the equipment's console.
Thursday, May 15th, 2008
Sit Up Straight
See if you can program your computer to remind you to correct your posture every 20 or 30 minutes. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time. If the computer won't cooperate, remind yourself some other way, by getting your watch to beep or even using Post-it notes.
Wednesday, May 14th, 2008
THE IMPORTANCE OF REST IN THE FITNESS EQUATION
Recognize the importance of resting between sets, between workouts and sometimes between periodizations of your training. Sometimes our bodies just need a week or two of rest and recovery, which for some may be complete time off from training and others may mean very light workouts. Proper rest can be the difference between remaining in that plateau you're experiencing and breaking away from it.
Listen to your body and it will tell you without fail when rest is needed. When we don't listen to our bodies, we end up over-training and/or sick. When we rest properly we allow our muscles to recover and our cells to renew, this would include getting enough zzz's at night.
Tuesday, May 13th, 2008
MYTH: An egg is full of saturated fat, and therefore not good for the body. Not true. The fat in an egg is only 33 percent saturated. And, the overall gram total of fat in an egg is low as well, coming in at just 1.2-1.8 grams, dependent upon the size of the egg. Comparatively, a hamburger will contain 7-10 grams of fat, sans bun and toppings. A large hamburger with cheese can contain over 20 grams or more of saturated fat, so an egg's 1.5 grams is miniscule in comparison. And don't forget - the body actually needs some saturated fat. This adds up to the conclusion that the egg is actually a good food choice.
Monday, May 12th, 2008
"Cardio is KING!"
I read this statement recently in one of my favorite fitness journals, OnFitness for personal trainers. It reminds me of the effect that regular cardiovascular exercise has on clients who have the goal of weight-loss or weight-loss maintenance.
It also reminds me to stress the importance of cardiovascular exercise sessions that meet the following recommendations by ACSM:
- At least 30 minutes in length(60-90 minutes per day recommended for weight-loss and maintenance)
- Performed on most days of the week (that would be 4-6x
- And, just as important, makes you sweat!
A leisurely walk won't produce the same result as a brisk walk, jog or run that gets your heart pumping and the sweat pouring. Not a runner? Try an elliptical trainer, stationary bike or take an outdoor bike ride.
Friday, May 9th, 2008
Right-Size Your Carbs
The typical restaurant pasta meal is at least four times the recommended amount. Dole out a single serving -- about the size of a tennis ball -- and spare yourself hundreds of extra calories. Ditto for rice and potatoes.
Thursday, May 8th, 2008
In a hurry? No time for breakfast? Try a smoothie!
Breakfast is the most important meal of the day. We have all heard that before, right? Easier said than done in the average person's life, however. Here is a quick 250-350 calorie alternative to skipping breakfast:
Basic Whey Protein Smoothie
Blend the following for 2-3 minutes:
1 cup water*
1 cup frozen fruit (blueberries are great!)
1/2 banana (about 3-4" long)
1 scoop GNC 100% whey protein (vanilla flavor works best)
*substitute 1 cup skim milk if desired
Wednesday, May 7th, 2008
Fat to Muscle
It is a common fallacy that working out with weights will cause your fat to turn to muscle. Muscle and fat are two different kinds of tissue. When you do weight training, you will build up muscle, but that muscle will take the place of fat that you lose. When you first start a weight loss diet program, you may want to concentrate on cardio exercise, along with your healthy eating, and add weight training later. If you prefer, you can start weight training right away, but don't neglect the cardio.
Tuesday, May 6th, 2008
NUTRITION 101: FIBER
Common names: Fiber(Fibre)
Recommended Intake
Males 19-50: 38 g/day
Males 51+: 30 g/day
Females 19-50: 25 g/day
Females 51+: 21 g/day
What's Fiber for?
Increases satiety, therefore assisting in weight management
Lowers blood cholesterol. Decreases risk of heart disease, type 2 diabetes, and some forms of cancer. Maintains GI system health
Best Food sources
Whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet
Whole grain products, such as whole wheat bread, cereal, and pasta
Vegetables, fruit, and legumes
Published in April 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
Wednesday, April 30th, 2008
NUTRITION 101: PROTEIN
Common names: Protein, Peptides
Recommended Intake: Males 19 years and older:56 g/day
Females 19 years and older: 46 g/day OR Males and Females 19 yrs and older: 0.8 g per kg(body weight)per day.
Acceptable Macronutrient Distribution Range (AMDR): 10-35% of energy should come from protein each day.
What's Protein for? Builds and maintains muscles, organs, skin, and blood. Assists in energy metabolism and cell processes
Defends body against disease through immune function.
Best Food sources: Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains.
Tuesday, April 29th, 2008
NUTRITION 101: FAT
Common names: Fat, Lipids
Recommended Intake: Acceptable Macronutrient Distribution Range (AMDR): 20-35% of energy should come from fats each day with less than 10% of total energy coming from saturated fat
What's Fat for?: Provides energy during endurance exercise, in between meals, and in times of starvation. Essential component of cell membranes. Insulates and acts as a shock absorber for bones and organs. Unsaturated fats decrease risk of heart disease. Omega 3 fatty acids assist in growth, development, and brain function
Best Food sources: Unsaturated fats (good fats) found in vegetable oils, salad dressings and margarines made from vegetable oils, avocadoes, ground flax seeds, nuts, seeds, and fatty fish, such as salmon, sardines, and mackerel.
Sources to limit or avoid:Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts. Trans fats found in some margarines, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts
Monday, April 28th, 2008
Nutrition 101: Carbohydrates
Common names: Carbohydrates, Carbs, Sugars
Recommended Intake :
Males & Females 19 years or older: 130 g/day
Acceptable Macronutrient Distribution Range(AMDR):
45-65% of energy(calories)should come from carbohydrates each day
What's Carbohydrate for?
Acts as the main source of energy for the body
Creates an energy reserve with its storage form, glycogen
Best Food sources:
Found in all plant foods, such as grains, vegetables, fruit, legumes, and nuts. Also found in milk and milk products.
Published in April 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
Friday, April 25th, 2008
Fitness and Stress
Stressed? Go work out. A fitness program helps take your mind off the car payments, the boss, the kids, and in some cases the fate of the free world. People with high levels of health and fitness who experience high stress have less sickness than fitness-challenged people with similar stress levels.
Thursday, April 24th, 2008
Burning Off the Calories You Eat
It is difficult to calculate how much activity it takes to burn off calories from a certain food, for example, how far you would have to walk to burn off a Big Mac. Although you see such calculations frequently, they are approximations. Calories burned in activity depend on the size of the individual as well as the intensity of the activity, and the calories in food depend on how much of it you eat, and sometimes even the preparation. It's better to consider overall calorie consumption and activity level plus exercise. Still, it can be fun to try to figure out the food and exercise caloric relationship. How many calories do I burn while exercising?
Wednesday, April 23rd, 2008
Home Exercises
There are a number of exercises you can do at home. There are body weight exercises like pushups, pullups, crunches, squats, and lunges. You can get some dumbbells, or if you don't want to do that, elastic exercise bands are inexpensive and easy to use. They also take up very little space, folding up to the size of a paperback book. For cardio exercise, you can jump rope, or get an exercise video. You can have a good home exercise program with an exercise video and some elastic exercise bands.
Tuesday, April 22nd, 2008
Super Fruits and Vegetables to Add to Your Diet
Super Red: Pink grapefruit, red bell peppers, tomatoes, and watermelon
Lycopene shows promise in fighting lung and prostate cancers. Lycopene is actually more available after cooking or processing so don't ignore canned tomato paste!
Super Purple: Concord grapes, blueberries and prunes
The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. They may also help lower risk of cancer.
Super Green: Spinach, broccoli, Brussels sprouts, collard greens and bok choy
Lutein appears to reduce the risk of heart disease and stroke as well as guard against age-related macular degeneration. Dark green leafy vegetables are usually high in folate, a B vitamin that shows promising results in preventing heart diseases. In addition, Sulforaphane, a photochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage the body.
Super Orange: Carrots, mangos, pumpkin and oranges
The beta carotenes in these orange super fruits and vegetables may prevent cancer, particularly of the lung, esophagus and stomach. They may also reduce risk of heart disease and improve immune function.
Super White: Cauliflower, mushrooms, banana and onions
These contain anthoxanthins and allicin, which can help lower blood pressure and protect against stomach cancer.
Monday, April 21st, 2008
Go Nuts!
Eating nuts does not create the calorie intake that you might expect, because 5% to 15% of the calories are not absorbed by the intestinal system. That's because the nuts' skin and how well we chew nuts influence digestion. An added bonus: The slow release of calories throughout the intestinal system leads to prolonged satiety (feeling of fullness).
Friday, April 18th, 2008
Are You Getting Enough Exercise?
Only one in four U.S. adults get the recommended amount of daily exercise, which is 30 minutes of moderate activity on most days of the week, or 20 minutes of vigorous activity three days per week.
Even worse: Nearly one in three Americans admits they dont exercise at all.
The culprits? High-stress jobs and an abundance of sedentary distractions, such as cable television and the Internet, according to some experts.
Sandra Ham, a statistician with the Centers for Disease Control and Prevention (CDC), believes Americans see exercise as an inconvenience, an attitude which is closely linked to inactivity and obesity, which kills 180,000 Americans each year. And that number is rising.
Source: Centers for Disease Control and Prevention, www.cdc.gov. Findings based on random telephone surveys conducted in 43 states between 1990 and 1998.
Thursday, April 17th, 2008
Drink plenty of water
Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.
Wednesday, April 16th, 2008
Yoga Benefits
Yoga exercise increases muscular strength, reduces tension and stress, has a low potential for injury, is non-competitive, has spiritual and psychological benefits, and a 5000 year track record. The 84 basic yoga positions, or asanas, range from simple bending and twisting to pretzel-like contortions reserved for the most advanced practitioners.
Yoga instructors suggest that yoga be studied with an experienced teacher rather than learned from a manual. Also note that yoga teachers in general are unlicensed and unregulated. Find an experienced teacher affilated with a reputable yoga organization.
There are also good yoga videos if you can't get to a class. Use books to supplement your training.
Tuesday, April 15th, 2008
Goal Setting
You will be much more likely to exercise regularly if you set realistic goals for yourself. Set both long-term and short-term goals. You can adjust your long-term goals as the short-term goals are met. For example, if you want to weigh 140 pounds but you weigh 200, set a goal for yourself to lose 20 pounds. Then set another intermediate goal. When you get to 150, you may decide that is really the best weight for you and decide to maintain that. If you want to run a marathon but have never run before, your first goal may be to run a mile without stopping. Small successes motivate you to keep going.
Monday, April 14th, 2008
Peanut Butter Me Up!
Peanut butter is almost always a staple in grocery carts when it comes to back to school shopping. Try these healthier twists on an old favorite for your family's back to school meals:
Breakfast: Try blending up a quick smoothie by mixing icy cold skim milk, half a ripe banana, and a tablespoon of peanut butter. It's a protein-packed breakfast that can be sipped on the way to school or at the bus stop.
Lunchbox: Notch up the fiber by making a classic PB and J without the J - use apple slices instead. You can add even more satisfying fiber by using whole wheat bread instead of plain white.
Snack time: Spread a thin layer of peanut butter on a couple of whole wheat graham crackers for a healthy snack that will keep everyone satisfied until dinner.
Friday, April 11th, 2008
Top 10 Nutrition Myths - Debunked by Dietitians
#10 of 10 in a series:
Myth: Red meat is bad for health
I often hear people saying that they do not eat red meat. When I ask why they don't, or even what they consider to be red meat, the answers vary dramatically.
It is true that some studies have linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fats than the same serving size of chicken thigh with skin. It is true that poultry like chicken and turkey is naturally lower in saturated fats. But it is only true IF you do not eat the skin.
It is a nutrition myth, however, that red meat is altogether bad for your health. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.
Thursday, April 10th, 2008
Top 10 Nutrition Myths - Debunked by Dietitians
#9 of 10 in a series:
Myth: Skipping meals can help lose weight
Many people think that by skipping a meal, they will be eating less food and therefore lose weight. As we now know, this is a nutrition myth. People who think skipping meals means weight loss do not understand how our bodies work.
If you skip a meal, your body will think that you are in starvation mode and therefore slow down the metabolism to compensate. You then tend to overeat at the next meal. Often, skipping a meal and then eating too much at the next one means that you have a higher total caloric intake than if you just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep your blood sugar balanced.
Wednesday, April 9th, 2008
Top 10 Nutrition Myths - Debunked by Dietitians
#8 of 10 in a series:
Myth: Eating for 2 is necessary during pregnancy
Energy requirements vary among individuals. Unfortunately, the idea that pregnancy is an ice cream free-for-all is a nutrition myth. It is generally recommended that pregnant women increase their daily intake by 100 cal in the first trimester and 300 cal in the second and third trimesters. An extra snack before bedtime consisting of a fruit and a serving of milk or yogurt is often enough. A daily prenatal multivitamin supplement is often recommended during pregnancy, but not a daily bowl of ice cream!
Tuesday, April 8th, 2008
Top 10 Nutrition Myths - Debunked by Dietitians
#7 of 10 in a series:
Myth: Avoid nuts as they are fattening
Yes, it's true that nuts are quite calorically dense. Fifteen cashews, for instance, deliver 180 calories! On top of that, it is very tough not to overeat these tasty snacks. But if you can restrain yourself from overeating them, nuts can be a part of a healthy diet.
It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, all of which have been shown to lower LDL cholesterol.
In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.
Monday, April 7th, 2008
Top 10 Nutrition Myths - debunked by Dietitians
#6 of 10 in a series:
Myth: Avoid carbohydrates to lose weight
The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, you can lose weight.
Unfortunately, this is just another Nutrition myth. Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.
The truth is that low-carb diets are also often calorie-restricted! Followers only eat an average of 1000 - 1400 calories daily, compared to an average intake of 1800 - 2200 calories for most people. To lose one pound a week, you only need to eat 500 fewer calories per day in your normal diet. Therefore, it doesn't matter if you eat a high- or low-carb diet, you will lose weight if you decrease your caloric intake to less than needed to maintain your weight.
Friday, April 4th, 2008
Top 10 Nutrition Myths - debunked by Dietitians
#5 of 10 in a series:
Myth: Avoid seafood to lower blood cholesterol
I still can't believe it, but I heard this nutrition myth from my own doctor! In fact, the dietary cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol. Saturated fats are usually found in meat products and packaged foods, and trans fatty acids are found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.
Thursday, April 3rd, 2008
Top 10 Nutrition Myths - debunked by Dietitians
#4 of 10 in a series:
Myth: Brown Eggs are more nutritious than White Eggs
Contrary to a widely believed nutrition myth, eggshell color has nothing to do with the quality, flavor, nutritive value, cooking characteristics, or shell thickness of an egg. The eggshell color only depends upon the breed of the hen. According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".
Wednesday, April 2nd, 2008
Top 10 Nutrition Myths - debunked by Dietitians
#3 of 10 in a series:
Myth: Brown Sugar is better than White Sugar
The brown sugar sold at grocery stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth.
Tuesday, April 1st, 2008
Top 10 Nutrition Myths - debunked by Dietitians
#2 of 10 in a series:
Myth: All Fats are bad
It's a long-held nutrition myth that all fats are bad. But the fact is, we all need fat. Fats aid nutrient absorption and nerve transmission, and they help to maintain cell membrane integrity - to name just a few of their useful purposes. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers.
Not all fats are created equal. Some fats can actually help promote good health, while others increase the risk for heart disease. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats).
For more details, read Fats 101: Bad Fats vs Good Fats
Monday, March 31st, 2008
Top 10 Nutrition Myths - debunked by Dietitians
#1 of 10 in a series:
Myth: Sugar Causes Diabetes
The most common nutrition myth is probably that sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake, with the help of your Registered Dietitian, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause you to develop the disease. The main risk factors for Type 2 diabetes are a diet high in calories, being overweight, and an inactive lifestyle.
Friday, March 28th, 2008
Suffer from shin splints?
Just starting a walking or jogging program? Adding intensity to your current walking or jogging program? You may find the muscles in the front of your shins are sore. These are commonly called 'shin splints'.
Here are two effective ways to deal with shin splints:
1. Stretch: Stagger one leg behind the other and point the toe of the back leg down toward the floor and shift your weight toward your front leg. This will stretch the anterior tibalis which is the muscle commonly called 'the shin'. Click here for demo picture
2. Strengthen: To strengthen the anterior tibialis as a method to prevent/cure shin splints, sit in a chair and draw the alphabet. Pretend like your toes are the tip of a pencil and your ankle is the hand drawing the alphabet. Do this with both ankles once a day!
Thursday, March 27th, 2008
Healthy Lifestyle Ideas:
Fitness
Try a new fitness pursuit like roller blading or cycling.
Exercise with a partner, two or three times per week, walk, jog, skate, ski, etc.
Sign up for some personal training sessions
Use the stairs instead of elevators or park at the far end of the parking lot if possible
Breathe. Take full abdominal breaths several times during the day
Nutrition
Write a simple nutrition resolution to which you can commit
Plan a healthy lineup of snacks for picnics and parties
Make a strategy for limiting your food and alcohol intake at parties
Leave newspapers, books, and cell phones aside and EAT WHILE YOU EAT
Try not to eat late at night, leaving a minimum of two hours before sleeping
Enjoy many types of foods, but in moderation
Stress Management
Block out an hour each week to relax
Keep your life simple by organizing a messy room, garage, or basement
Buy or check out a book on progressive relaxation
Play with a pet
Get a massage
Turn off the TV and listen to music
Control your schedule and make time for reflection and relaxation
Wednesday, March 26th, 2008
Work Out to Music
Working out to music can be fun and motivating, but it has to be the right music for you. Aside from classes that rely on a certain tempo, you can use a range of music depending on your tastes. Donīt hesitate to try cycling to Vivaldi or stretching to jazz if thatīs what motivates you. You may find a dance exercise video that has a beat that appeals to you.
Monday, March 24th, 2008
Recovery Time
When you're snoozing after your weight training program, you're actually working out. Your muscles grow when youīre resting after your weight training workout, not during the strength training exercise itself. If you donīt give yourself enough recovery time, you wonīt see results. This is why you should schedule your weight training routine so you train a muscle every other day or less often. Getting enough sleep is important too, as that is when growth hormone is at its highest.
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Smoothie Recipes Back to top
CHOCOLATE FACTORY
Makes two- 8 oz servings
- 1 cup 1% Chocolate Milk
- 2 TBL low-fat plain or vanilla yogurt
- 2 TBL Peanut Butter (natural preferred)
- 2 tsp Chocolate whey protein powder
- 2 tsp ground flaxseed
- 6 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- Per serving 219 calories, 11g protein, 20g carbs, 1g fat (2g sat), 2g fiber, 167 mg sodium
STAWBERRY-VANILLA SMOOTHIE
Makes one(1)- serving
- 1- 11oz Vanilla Atkins pre-made Shake (available at Wal-mart, Giant)
- 1 cup frozen strawberries
- 1 TBL ground flaxseed
- BLEND ALL INGREDIENTS IN BLENDER
- 296 calories, 18 g protein, 29 g carbs, 13g fat (2g sat), 12 g fiber, 180 mg sodium
BLUE BANANA
Makes two(2)- 8 oz servings
- 3/4 cup blueberries
- 12 oz cold water
- 1 small banana
- 1 small pear
- 1 TBL vanilla whey protein powder
- 1 TBL ground flaxseed
- 1 TBL ground wheat germ
- 6 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 250 calories, 15 g protein, 41 g carbs, 5g fat (1g sat), 8 g fiber, 85 mg sodium
CHEESECAKE IN A CUP
Makes two(2)- 8 oz servings
- 3/4 cup part-skim ricotta cheese
- 1/4 cup 1% milk
- 1/2 cup blueberries
- 1/2 banana
- 2 tsp vanilla whey protein powder
- 6 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 200 calories, 15 g protein, 19 g carbs, 8g fat (5g sat), 2 g fiber, 139 mg sodium
BLUE VELVET
Makes two(2)- 8 oz servings
- 1/2 cup 1% Chocolate Milk
- 1/2 cup low-fat vanilla yogurt
- 1/2 cup blueberries
- 2 tsp chocolate whey protein powder
- 2 tsp ground flaxseed
- 3 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 140 calories, 8 g protein, 22 g carbs, 3g fat (1g sat), 2 g fiber, 92 mg sodium
THE ENDLESS SUMMER
Makes two(2)- 8 oz servings
- 1/4 cup 1% Milk
- 3/4 ready to eat cubed seedless watermelon pieces
- 1/2 cup strawberries
- 1/2 cup plain low-fat yogurt
- 2 tsp vanilla whey protein powder
- 3 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 92 calories, 7 g protein,13 g carbs, 2g fat (1g sat), 1 g fiber, 66 mg sodium
SYRACUSE ORANGEMEN
Makes two(2)- 8 oz servings
1 cup 1% Milk
1/2 cup frozen orange juice concentrate
2 TBL low-fat plain yogurt
1 Banana
2 tsp whey protein powder
6 ice cubes
BLEND ALL INGREDIENTS IN BLENDER
241 calories, 10 g protein, 48 g carbs, 2g fat (1g sat), 2 g fiber, 84 mg sodium
MANGO TANGO
Makes two(2)- 8 oz servings
- 1/2 cup ready-to-eat cubed mango
- 1/3 cup blueberries
- 1/2 banana
- 1/2 cup 1% milk
- 1/2 cup low-fat vanilla yogurt
- 2 tsp vanilla whey protein powder
- 3 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 158 calories, 8 g protein, 29 g carbs, 2g fat (1g sat), 2 g fiber, 80 mg sodium
Check Your Blackberry
Makes two(2)- 8 oz servings
- 3/4 c instant oatmeal nuked in water
- 1/3 cup blackberries
- 2 TBL low-fat plain yogurt
- 2 tsp vanilla whey protein powder
- 1 tsp ground flaxseed
- 3 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 149 calories, 8 g protein, 23 g carbs, 1g fat (0g sat), 3 g fiber, 17 mg sodium
LIME DANCING
Makes two(2)- 8 oz servings
- 1/2 cup frozen lime juice concentrate
- 1 cup 1% milk
- 2 TBL low fat vanilla yogurt
- 1 banana
- 2 tsp vanilla whey protein
- 3 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 274 calories, 8 g protein, 58 g carbs, 2g fat (1g sat), 2 g fiber, 88 mg sodium
TIRAMI-SMOOTH
Makes one serving
- 3/4 cup part-skim ricotta cheese
- 2 TBL low-fat plain yogurt
- 1 TBL slivered almonds
- 2 tsp chocolate whey protein powder
- 2 tsp ground flaxseed
- 1/2 tsp finely ground coffee
- 6 ice cubes
- BLEND ALL INGREDIENTS IN BLENDER
- 207 calories, 15 g protein, 15 g carbs, 10 g fat (5 g sat), 2 g fiber, 134 mg sodium
BLUEBERRY SMOOTHIE
- 1 scoop vanilla whey protein
- 1 cup frozen bluberries
- 1 Tbl ground flaxseed
- 1 Tbl ground wheat germ
- 1 cup skim milk
- Calories = 400
- Fat= 9g
- Carb= 50g
- Fiber= 10g
- Protein= 35g
Makes a complete breakfast or meal replacement OR share it for a 200 calorie snack!
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Anterior Tibialis Stretch (Shin) Back to top
Fat Facts Answers Back to top
Answer to Question #19: c. Your small intestine- with 100 million neurons- has anatomy similar to your brain.
Question #18:
Health-wise, what is the optimal waist size for a woman?
- a. As little as possible.
- b. 32 1/2 inches.
- c. Under 35 inches.
- d. Whatever slides into that little black dress, honey.
Answer to Question #18: b. 32 1/2 inches.
Question #17:
What is your omentum?
- a. A badly misspelled word.
- b. The part of your brain that is stimulated to store fat.
- c. A chemical that controls hunger.
- d. A fat-storing tissue.
Answer to Question #17: d. Located next to your stomach, your omentum is fat that can cause damage to surrounding organs.
Question #16:
What is the main purpose of liposuction?
- a. To help people lose weight.
- b. To target problem areas.
- c. To keep some Hollywood docs in business.
- d. To ensure another season of successful reality tv.
Answer to Question #16: b. Liposuction should be used to sculpt problem areas, not to remove a lot of fat.
Question #15:
At least how much must you walk daily for optimum waist control?
- a. Thirty Minutes.
- b. Two Hours.
- c. Any time you can spare.
- d. Any, as long as it's not traveling to and from the fridge.
Question #14:
Calorie for calorie, what fills you up for the longest amount of time?
- a. Fat.
- b. Fiber.
- c. Fructose.
- d. French Fries.
Question #13:
Which condition is responsible for weight gain in about 10-20% of younger women?
a. Vulvodynia
b. Hyperthyroidism
c. Polycystic Ovary Syndrome (PCOS)
d. I've had six kids, so cut me a break, would ya?
Answer to Question #13: c. PCOS is responsible for weight gain in at least 10 percent of women under age fifty. It's now clinically called androgen excess; androgen refers to the male hormone.
Question #12:
Which organ is responsible for metabolism?
a. Heart.
b. Stomach.
c. Liver.
d. Kidneys.
Answer to Question #12: c. Your liver is responsible for most metabolic functions.
Question #11:
Of the following choices, which is least dangerous to a long-term waist management strategy?
a. A 1,000 calorie-a-day diet.
b. Higher than usual colonics to remove all fat.
c. Training for a marathon.
d. Playing video games.
Answer to Question #11: d. Playing video games works because it keeps your hands busy, so you can't eat. (Training for a marathon is actually destructive to your body because of the risk to your joints, and for most people 1,000 calories is a dangerously low caloric intake. Do we really need to explain colonics?)
Question #10:
Which choice is most recommended to cut your appetite?
a. Whole-grain foods.
b. Whole aisles of fruit.
c. Whole lot of diet soda.
d. Whole boxes of girl scout cookies.
Answer to Question #10: a. Whole-grain foods are loaded with filling fiber!
Question #9:
What does your body most want to do in periods of extreme stress?
a. Stay away from food.
b. Gorge on food.
c. Seek crunchy foods.
d. Crumple up into a pile of jelly and retreat to a warm bath.
Answer to Question #9: a. Extreme stress (as in the case of a car accident, or even exercise) turns off your hunger. Chronic stress (like a long line of looming deadlines or family problems) can make you crave feel-good carbohydrates.
Question #8:
Complete this sentence with the most accurate response. Fructose ___________?
a. Is responsible for decreasing the number of calories in many foods.
b. Tricks your mind so you stay hungry longer.
c. Is responsible for increasing the amount of bad-for-you trans fat in foods.
d. Sure makes my Trix taste darn good.
Answer to Question #8: b. Fructose, as in high-fructose corn syrup, doesn't appear to turn off your hunger chemicals, so you do not feel full; thus you eat more!
Question #7:
Which spice has been shown to be helpful for controlling weight?
a. Cinnamon.
b. Thyme.
c. Oregano
d. The one married to David Beckham; Posh, is it?
Answer to Question #7: a. Cinnamon increases insulin sensitivity, which helps enhance the satiety center in your brain (and also reduces blood sugar levels as well as cholesterol levels.)
Question #6:
What is leptin?
a. The name of the dude on the Lucky Charms cereal box.
b. The muscle-building protein that helps burn fat.
c. The nutrient in fruit that works in conjunction with fiber.
d. A chemical from fat that tells your brain you are full.
Answer to Question #6: d. Leptin keeps you full.
Question #5:
What is ghrelin?
a. The name of a Harry Potter character.
b. A hormone that makes you want to eat more.
c. The name of fat cells in your belly.
d. The chemical in your brain that makes you feel good.
Answer to Question #5: b. Ghrelin makes you want to eat more.
Question #4:
What's the most important number for determining whether an increased waist size is putting you at risk for health problems?
a. Bra size.
b. Blood Pressure.
c. Cholesterol.
d. Heart Rate.
Answer to Question #4: b. Blood pressure. Of these risks, blood pressure is the greatest indicator of health risks associated with being overweight.
Question #3:
Which of the following strategies is most recommended for people trying to lose weight?
a. Weighing yourself once a week.
b. Eating two to three small meals a day.
c. Eating nuts every day.
d. Ex-Lax smoothies for everyone!
Answer to Question #3: c. Eating a handful of nuts has been shown to help you stay full, while skipping meals can be detrimental because your body will go into a fat-storing, starvation mode when it doesn't have enough calories.
Question #2:
What is the reason most diets fail?
a. They're designed so that they're impossible to stick to long-term.
b. They're so complicated that you need a math degree to follow them.
c. There are only so many carrot sticks and celery talks a person can take.
d. Mozzarella sticks. Mmm!
Answer to Question #2: a. Most diets don't reprogram you to think and eat automatically, so that eventually you'll go off the diet just as surely as you went on it.
Question #1:
What is the first historical event that we can point to as contributing to the rise in excess pounds?
a. The development of agriculture
b. The development of whipped cream in coffee
c. The development of more office jobs
d. The development of fast food
Answer to Question #1: a. The development of agriculture meant that we could now have foods we wanted, not needed. And, that's what provided the foundation for indulgence. (You on a Diet, Copyright 2006, Roizen MD and Oz Works LLC)