Dining out is a large part of our culture, and is often done to celebrate or reward success! And while I'd never recommend avoiding these special events, I would advise people to enjoy the experiences without losing sight of their healthy eating habits. Here are some suggests to help you do just that!
Ordering Appetizers: Think first whether or not you need an appetizer; would you eat one at home? If the answer is yes, then:
> Chose low-fat, high-fiber soups such as vegetable or lentil. Avoid soups with added cream.
> Fried appetizers, such as potato skins, are high in fat and calories, so they are best avoided.
> If you have bread, eat it plain, or dip it in olive oil, rather than adding butter.
> When ordering a salad, ask for the dressing on the side. Vinaigrette made with olive oil is the healthiest option. However, it is still high in calories.
The Best Entrees: Use eating out as an opportunity to eat a healthy meal, cooked well!
> Grilled, baked, or broiled white meat poultry, fish, and shellfish are the best choices, since they are low in fat.
> Choose tomato-based pasta sauces rather than cheese or meat based.
> Order the smallest portion of meat, or share. If you are hungry, order extra vegetables or salad.
> Select barbeque sauce, horseradish, salsa, lemon or lime juice, mustard, or relish instead of condiments such as sour cream or mayonnaise.
Enjoy Desserts: For a healthy, refreshing dessert, have a fruit salad or fresh berries that are packed with vitamins.
> Skip fruit pies or cobblers; the crusts may be made with unhealthy vegetable shortening and sugar.
> Sorbet is a good choice, especially if you share a portion. Ice cream and frozen yogurt served in restaurants can be high in fat and/or sugar.
Tuesday, December 21, 2010
Wednesday, December 15, 2010
Runner-Speak...Made Easy!
If you're a runner, or at least thinking about becoming one, congratulations! Running is an excellent workout and requires nothing more than tennis shoes, earth, work-ethic, and discipline. The most complicated aspect of this otherwise simplistic sport is the terminology used to describe many of the different training tools. So I've put together the following definitions to help you further understand the sport, and increase your runner's IQ!
20-15: A method of speed training. You run outbound at your normal training pace for 20 minutes, turn-around and run back to the start trying to do so in 15 minutes.
Body-Glide: A substance applied to the body to reduce chafing. Most commonly applied to the thighs. Tri-athletes use this on their shoulders to allow their wet-suit to easily slide off after the swim.
Bonk: Crashing in a race (usually a marathon) attributed to running out of fuel.
DOMS: Delayed onset muscle soreness. Generally occurs 36 – 48 hours after a high intensity activity. Normally occurs as a result of a sudden increase in activity - often associated with starting a strength training program. DOMS does not normally occur after the body becomes accustomed to the exercise.
Endorphins: Chemicals in the brain which create a feeling of euphoria; said to be the cause of the “runner’s high”.
Energy replacement: During prolonged activity it is necessary to feed the body. Most commonly used techniques are gels, energy drinks and energy bars.
Fartlek: A Swedish word meaning ‘Speed Play.” This form of speed training combines a number of speed training methods, intervals, pyramids, hills, and sprints. The idea is to teach the body how to react to various conditions faced during a competition.
Flats: Light weight non-spiked shoes used by sprinters and short to medium distance runner during races. Can also refer to the space between the hills.
Heart Rate: The number of time your heart beats in one minute. Normal heart rates vary from 45–65 beats per minute for athletes and from 60–85 for non athletes.
Hit the Wall: Totally running out of energy during a run, feels as if you ran into a wall.
Hyponatremia: An abnormally low level of sodium in the blood. Most commonly occurs to extreme distance runners that over hydrate without replenishing electrolytes.
Illiotibital (IT) Band Syndrome: Soreness/tightness a runner develops over time on the outside of their thighs and quadriceps. Can be caused by overuse, a change in running surfaces, poor shoes, constant running on tracks (leaning into the curve), etc. Stretching, special exercises and alteration of running gait normally correct the problem.
Lactic Acid: A substance which forms in the muscles as a result of the incomplete breakdown of glucose. Occurs at high workout intensities when you are close or at you anaerobic threshold. Causes muscles to feel sore and achy. Athletes often refer to this as the burn.
Negative Split: Running the last half of a race faster than the first half.
Nip-Rash: Chafing of the nipples. This can affect both male and female runners. Prevention can include the choice of technical fabrics for clothing or the use of Body-Glide, Band-Aids or Nipguards.
Plyometrics: Also known as “Goofy Drills.” Exercises related to the development of elastic strength. Exercises strive to increase strength, speed and flexibility as well as improve form.
Quads: Four large muscles at front of thighs.
Runners High: Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Running Economy: The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more “economical.” Training, strength, and good technique are key essentials to good running economy.
Shin Splints: Lower leg injury where there is pain along the shin bone; usually caused by excessive pronation or weak shin muscles; treat with ice and stretching and strengthening exercises; can lead to stress fractures.
Side Stitch: Most of the time this is simply a cramp in the diaphragm. If you get a side stitch, slow down for 30 seconds or so. If you get a stitch, try changing the way you carry your shoulders. Also, if it is in your left side, exhale forcibly each time your right foot hits the ground, and do the opposite if it is on your right side. You can also try running while holding your hands on the top of you head in order to stretch the muscles along the rib cage.
Taper: The period of time before a competition where the athlete lessons their training to allow the body to recover and prepare. Normally a taper period is between one to three weeks depending on the length of the event and training schedule.
Tempo Runs: Type of workout to improve the lactate threshold, usually consists of 15-30 minutes of running at the lactate threshold speed. Tempo runs are to simulate the pace run during a race.
20-15: A method of speed training. You run outbound at your normal training pace for 20 minutes, turn-around and run back to the start trying to do so in 15 minutes.
Body-Glide: A substance applied to the body to reduce chafing. Most commonly applied to the thighs. Tri-athletes use this on their shoulders to allow their wet-suit to easily slide off after the swim.
Bonk: Crashing in a race (usually a marathon) attributed to running out of fuel.
DOMS: Delayed onset muscle soreness. Generally occurs 36 – 48 hours after a high intensity activity. Normally occurs as a result of a sudden increase in activity - often associated with starting a strength training program. DOMS does not normally occur after the body becomes accustomed to the exercise.
Endorphins: Chemicals in the brain which create a feeling of euphoria; said to be the cause of the “runner’s high”.
Energy replacement: During prolonged activity it is necessary to feed the body. Most commonly used techniques are gels, energy drinks and energy bars.
Fartlek: A Swedish word meaning ‘Speed Play.” This form of speed training combines a number of speed training methods, intervals, pyramids, hills, and sprints. The idea is to teach the body how to react to various conditions faced during a competition.
Flats: Light weight non-spiked shoes used by sprinters and short to medium distance runner during races. Can also refer to the space between the hills.
Heart Rate: The number of time your heart beats in one minute. Normal heart rates vary from 45–65 beats per minute for athletes and from 60–85 for non athletes.
Hit the Wall: Totally running out of energy during a run, feels as if you ran into a wall.
Hyponatremia: An abnormally low level of sodium in the blood. Most commonly occurs to extreme distance runners that over hydrate without replenishing electrolytes.
Illiotibital (IT) Band Syndrome: Soreness/tightness a runner develops over time on the outside of their thighs and quadriceps. Can be caused by overuse, a change in running surfaces, poor shoes, constant running on tracks (leaning into the curve), etc. Stretching, special exercises and alteration of running gait normally correct the problem.
Lactic Acid: A substance which forms in the muscles as a result of the incomplete breakdown of glucose. Occurs at high workout intensities when you are close or at you anaerobic threshold. Causes muscles to feel sore and achy. Athletes often refer to this as the burn.
Negative Split: Running the last half of a race faster than the first half.
Nip-Rash: Chafing of the nipples. This can affect both male and female runners. Prevention can include the choice of technical fabrics for clothing or the use of Body-Glide, Band-Aids or Nipguards.
Plyometrics: Also known as “Goofy Drills.” Exercises related to the development of elastic strength. Exercises strive to increase strength, speed and flexibility as well as improve form.
Quads: Four large muscles at front of thighs.
Runners High: Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Running Economy: The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more “economical.” Training, strength, and good technique are key essentials to good running economy.
Shin Splints: Lower leg injury where there is pain along the shin bone; usually caused by excessive pronation or weak shin muscles; treat with ice and stretching and strengthening exercises; can lead to stress fractures.
Side Stitch: Most of the time this is simply a cramp in the diaphragm. If you get a side stitch, slow down for 30 seconds or so. If you get a stitch, try changing the way you carry your shoulders. Also, if it is in your left side, exhale forcibly each time your right foot hits the ground, and do the opposite if it is on your right side. You can also try running while holding your hands on the top of you head in order to stretch the muscles along the rib cage.
Taper: The period of time before a competition where the athlete lessons their training to allow the body to recover and prepare. Normally a taper period is between one to three weeks depending on the length of the event and training schedule.
Tempo Runs: Type of workout to improve the lactate threshold, usually consists of 15-30 minutes of running at the lactate threshold speed. Tempo runs are to simulate the pace run during a race.
Tuesday, December 14, 2010
Keys to Safe Weight Reduction
It's December, and many people are weeks away from kicking off the New Year with a shiny, new resolution. If you fall into this category, does your plan for the New Year involve weight loss? If so, here are some valuable keys for safe and effective weight reduction.
Lead and Active Lifestyle: Aim to be more active in your daily life. Participate in exercises and activities that you enjoy, and aim for variety so you don't get bored.
Follow a Balanced Diet: Do not skip meals. Eat three balanced meals a day, including foods from each food group. And don't hesitate to have a healthy snack, in-between, if you're feeling low on energy.
Eat a Healthy Breakfast: Have a low-fat, high-fiber breakfast, such as whole grain cereal with fat-free milk. Studies show that people who skip breakfast are more likely to eat fatty foods all day long.
Cut Back on Calories: High-protein, high-fat, and high-carbohydrate diets work only because they force people to eat fewer calories overall. If you want to lose weight you have to eat fewer calories than you burn!
Eat Healthy Fats: Most North Americans eat far too much red meat, which is high in saturated fat and calories. Instead, opt for white-meat poultry, fish, shellfish, legumes, eggs, and tofu, all of which are excellent sources of protein, nutrients, and healthy fats.
Eat Smaller Portions: North Americans eat larger portions than the citizens of other countries, and we have the highest rates of obesity. Learn to eat until you are satisfied, then stop.
Snack Only When You are Hungry: If you are hungry between meals, eating a small snack will keep you from making poor food choices at your next meal. Choose healthy snacks like fruits or nuts.
Drink Plenty of Water: Sometimes, thirsty is misinterpreted as hunger, so you may end up eating when all you really need is a drink. Drinking a large glass of water half an hour before eating will help you eat smaller meals.
Compensate for Overindulgence: If you eat too much one day, make a conscious effort to eat less for the next few days and try to increase your activity level.
Stop Late-Night Snacking: This bad habit can add hundred of extra calories at a time when you are least likely to burn them off!
The secret to a lifetime of weight control is to eat sensibly and maintain an active lifestyle. Do both and you'll have a much greater chance of success when it comes to losing weight and maintaining that fine physique!
Via: Nutrition for Life
Lead and Active Lifestyle: Aim to be more active in your daily life. Participate in exercises and activities that you enjoy, and aim for variety so you don't get bored.
Follow a Balanced Diet: Do not skip meals. Eat three balanced meals a day, including foods from each food group. And don't hesitate to have a healthy snack, in-between, if you're feeling low on energy.
Eat a Healthy Breakfast: Have a low-fat, high-fiber breakfast, such as whole grain cereal with fat-free milk. Studies show that people who skip breakfast are more likely to eat fatty foods all day long.
Cut Back on Calories: High-protein, high-fat, and high-carbohydrate diets work only because they force people to eat fewer calories overall. If you want to lose weight you have to eat fewer calories than you burn!
Eat Healthy Fats: Most North Americans eat far too much red meat, which is high in saturated fat and calories. Instead, opt for white-meat poultry, fish, shellfish, legumes, eggs, and tofu, all of which are excellent sources of protein, nutrients, and healthy fats.
Eat Smaller Portions: North Americans eat larger portions than the citizens of other countries, and we have the highest rates of obesity. Learn to eat until you are satisfied, then stop.
Snack Only When You are Hungry: If you are hungry between meals, eating a small snack will keep you from making poor food choices at your next meal. Choose healthy snacks like fruits or nuts.
Drink Plenty of Water: Sometimes, thirsty is misinterpreted as hunger, so you may end up eating when all you really need is a drink. Drinking a large glass of water half an hour before eating will help you eat smaller meals.
Compensate for Overindulgence: If you eat too much one day, make a conscious effort to eat less for the next few days and try to increase your activity level.
Stop Late-Night Snacking: This bad habit can add hundred of extra calories at a time when you are least likely to burn them off!
The secret to a lifetime of weight control is to eat sensibly and maintain an active lifestyle. Do both and you'll have a much greater chance of success when it comes to losing weight and maintaining that fine physique!
Via: Nutrition for Life
Monday, December 13, 2010
Faster Fitness!
Unfortunately, not everyone has unlimited time to crank out extreme cardiovascular workouts at the gym. But don't worry, you can get great results by doing a smart blend of workouts that vary in overall length and duration! Exercise science shows that you can increase endurance, build speed, and improve your pace by cycling for periods ranging from 30 to 60 minutes. Here's how:
If you have 30 to 45 minutes:
30-Second Blasts! Warm up for 10 minutes at moderate intensity. Then, sprint all out for 30 seconds followed by an easy spin for 2.5 minutes. Do this 12 times. Then, spin easy to cool down.
Spin-Ups! Warm up for 5 minutes at moderate intensity. Then, shift into an easier gear(s) and spin as quickly as possible while maintaining a quiet upper body and smooth pedal stroke for 1 minute. Recover for 3 minutes. Do 6 to 8 intervals and then cool down.
The Meander! Toss a leg over your bike and ride like a kid! That's right, no computer and no agenda, just ride and enjoy the fun!
If you have 45 to 60 minutes:
The Triple Threat! Warm up for 15 minutes. Then, boost your intensity until you're working very hard (9 on scale of 1-10). Hold that intensity for 3 minutes. Repeat 2 more times. Then, recover for 3 minutes before finishing your ride at a moderate pace.
Hill Attacks! Warm up for 10 to 15 minutes. Then, increase the bikes resistance for 5 minutes (the ascent). For the descent, decrease the resistance for 3 minutes. Repeat for a total of 5 intervals and then cool down.
Cross the Threshold! Warm up for 10 to 15 minutes. Increase your effort to beyond your comfort zone (about an 8 on a scale of 1-10) and hold it for 6 minutes. Back off and ride just below your threshold point (about a 6 on the scale) for 5 minutes. Do 3 or 4 sets and then cool down.
In addition to being great workouts at the gym, these exercises can also be done outdoors!
If you have 30 to 45 minutes:
30-Second Blasts! Warm up for 10 minutes at moderate intensity. Then, sprint all out for 30 seconds followed by an easy spin for 2.5 minutes. Do this 12 times. Then, spin easy to cool down.
Spin-Ups! Warm up for 5 minutes at moderate intensity. Then, shift into an easier gear(s) and spin as quickly as possible while maintaining a quiet upper body and smooth pedal stroke for 1 minute. Recover for 3 minutes. Do 6 to 8 intervals and then cool down.
The Meander! Toss a leg over your bike and ride like a kid! That's right, no computer and no agenda, just ride and enjoy the fun!
If you have 45 to 60 minutes:
The Triple Threat! Warm up for 15 minutes. Then, boost your intensity until you're working very hard (9 on scale of 1-10). Hold that intensity for 3 minutes. Repeat 2 more times. Then, recover for 3 minutes before finishing your ride at a moderate pace.
Hill Attacks! Warm up for 10 to 15 minutes. Then, increase the bikes resistance for 5 minutes (the ascent). For the descent, decrease the resistance for 3 minutes. Repeat for a total of 5 intervals and then cool down.
Cross the Threshold! Warm up for 10 to 15 minutes. Increase your effort to beyond your comfort zone (about an 8 on a scale of 1-10) and hold it for 6 minutes. Back off and ride just below your threshold point (about a 6 on the scale) for 5 minutes. Do 3 or 4 sets and then cool down.
In addition to being great workouts at the gym, these exercises can also be done outdoors!
Wednesday, December 8, 2010
Get Stronger Without Increasing Your Weights
You don't always have to lift heavier weights to make significant gains at the gym. As an alternative, shift your hand position or the distance between your hands on the bar to build more muscle on some of your favorite lifts!
Exercise: Bench Press
Alternative Grip:
a) Wider Grip: Place your index fingers on the rings engraved on the bar
b) Close Grip: Place your index fingers on the start of the rough part of the bar
Exercise: Biceps Curl
Alternative Grip:
a) Palms Down: Reverse your curl by gripping the bar/dumbbell with your palms down
b) Hammer Grip: Curl with your palms facing each other
Exercise: Dumbbell Shoulder Press
Alternative Grip:
a) Neutral Grip: Press the weight with your palms facing each other
b) Thick Grip: Wrap towels around the handles of the weights and press upward
Exercise: Cable or Barbell Row
Alternative Grip:
a) Palms Up: Grip the bar with your palms facing upward
b) Neutral Grip: Using dumbbells, perform lifts with your palms facing inward
Exercise: Bench Press
Alternative Grip:
a) Wider Grip: Place your index fingers on the rings engraved on the bar
b) Close Grip: Place your index fingers on the start of the rough part of the bar
Exercise: Biceps Curl
Alternative Grip:
a) Palms Down: Reverse your curl by gripping the bar/dumbbell with your palms down
b) Hammer Grip: Curl with your palms facing each other
Exercise: Dumbbell Shoulder Press
Alternative Grip:
a) Neutral Grip: Press the weight with your palms facing each other
b) Thick Grip: Wrap towels around the handles of the weights and press upward
Exercise: Cable or Barbell Row
Alternative Grip:
a) Palms Up: Grip the bar with your palms facing upward
b) Neutral Grip: Using dumbbells, perform lifts with your palms facing inward
Monday, December 6, 2010
Increase Flexibilty, Reduce Stress & Burn Calories!
Bikram yoga, named after founder Bikram Choudhury, focuses more on the physical aspect of yoga than the meditative. It's unique to other forms of yoga as the moves are performed in a heated room for safe stretching and for detoxifying the body. And because most classes run through the same 26 poses and stretches, no matter where you take them, it's a great way to spice-up your normal workout routine!
Here's the Details:
The Benefits:
Bikram works every muscle, tendon, ligament, and joint, so it can help participants avoid injury. In addition, you burn a lot of calories. A lot of the postures work the thyroid gland which can help speed up your metabolism and balance blood-sugar levels. And don't forget stress reduction, mental clarity, and more energy!
The Temperature:
Expect to sweat, a lot! You'll be doing 90 minutes of training in a studio that's 105 degrees, with around 40% humidity.
What to Wear:
Shorts and tank tops should suffice. Don't forget to drink lots of water before and throughout each session to maintain hydration.
Cost:
Plan to spend approximately $13 per session in most cities.
Via: Men's Fitness
Here's the Details:
The Benefits:
Bikram works every muscle, tendon, ligament, and joint, so it can help participants avoid injury. In addition, you burn a lot of calories. A lot of the postures work the thyroid gland which can help speed up your metabolism and balance blood-sugar levels. And don't forget stress reduction, mental clarity, and more energy!
The Temperature:
Expect to sweat, a lot! You'll be doing 90 minutes of training in a studio that's 105 degrees, with around 40% humidity.
What to Wear:
Shorts and tank tops should suffice. Don't forget to drink lots of water before and throughout each session to maintain hydration.
Cost:
Plan to spend approximately $13 per session in most cities.
Via: Men's Fitness
Thursday, December 2, 2010
Veggies for Haters
Not in love with vegetables? Then you could be missing out on an essential source of disease-fighting, low-calorie nutrients. Here's a few tips for making your vegetables a lot more palatable!
Spinach
Common Complaint: Spinach leaves are bitter, and often times people consider it way to slimy once cooked.
The Fix: Counter the bitterness in a salad with something crunchy like slivered almonds, croutons, or bites of turkey bacon. Also, almonds, chunks of minced garlic, or something acidic like vinegar can help to keep cooked leaves from feeling slimy.
Carrots
Common Complaint: They are too flavorless when boiled.
The Fix: Try cooking them in a rich natural glaze. Barley cover slices of carrot with water, add a bit of pepper, and then cook until the pieces are tender and swimming in their own juices.
Mushrooms
Common Complaint: As soon as they get hot, mushrooms release all their stored water. Cook them in quantity and they turn mushy.
The Fix: High heat brings out mushrooms' beefy flavor. Prepare them in small batches in a large pan, browning a few at a time. This way, the water will cook away fast leaving the meaty flesh behind.
Bell Peppers
Common Complaint: For some, it's the fiery bite. For others, it's the tough skin.
The Fix: Brush a whole pepper (plus core) with a bit of olive oil, then place it directly on a hot grill, charring all sides evenly. Once it cools, brush away any black flecks. The pepper will be significantly sweeter and more tender.
Brussels Sprouts
Common Complaint: They're hard to prepare properly. Most people roast them to death, until they're like tiny charcoal briquettes.
The Fix: Buy fresh sprouts and separate the heads into individual leaves. Then chuck a bunch in a nonstick skillet with a bit of chicken broth and garlic and allow to steam for six to seven minutes.
Via: Men's Fitness
Spinach
Common Complaint: Spinach leaves are bitter, and often times people consider it way to slimy once cooked.
The Fix: Counter the bitterness in a salad with something crunchy like slivered almonds, croutons, or bites of turkey bacon. Also, almonds, chunks of minced garlic, or something acidic like vinegar can help to keep cooked leaves from feeling slimy.
Carrots
Common Complaint: They are too flavorless when boiled.
The Fix: Try cooking them in a rich natural glaze. Barley cover slices of carrot with water, add a bit of pepper, and then cook until the pieces are tender and swimming in their own juices.
Mushrooms
Common Complaint: As soon as they get hot, mushrooms release all their stored water. Cook them in quantity and they turn mushy.
The Fix: High heat brings out mushrooms' beefy flavor. Prepare them in small batches in a large pan, browning a few at a time. This way, the water will cook away fast leaving the meaty flesh behind.
Bell Peppers
Common Complaint: For some, it's the fiery bite. For others, it's the tough skin.
The Fix: Brush a whole pepper (plus core) with a bit of olive oil, then place it directly on a hot grill, charring all sides evenly. Once it cools, brush away any black flecks. The pepper will be significantly sweeter and more tender.
Brussels Sprouts
Common Complaint: They're hard to prepare properly. Most people roast them to death, until they're like tiny charcoal briquettes.
The Fix: Buy fresh sprouts and separate the heads into individual leaves. Then chuck a bunch in a nonstick skillet with a bit of chicken broth and garlic and allow to steam for six to seven minutes.
Via: Men's Fitness
Monday, November 29, 2010
So...You Ate Too Much Thanksgiving Dinner!?
For most people, the turkey isn't the only thing getting stuffed at Thanksgiving. It's amazing how something that tastes so good can feel so bad afterward. The good news is that people do not need to take any herbs or supplements to "clean out the system." If you find yourself feeling uncomfortable after a lot of eating and drinking, you can adjust what you do with your food and activity and that will be enough to get your body, weight, and mind back in shape!
Most of the traditional Thanksgiving Day foods are high in fat and carbohydrates. If you are not used to eating a lot of carbohydrates (bread, potatoes, stuffing, sweets, dairy, and fruit), you could retain extra fluids and feel bloated because of eating this. The solution would be to cut back on your intake of starches and sweets and replace them with vegetables and fresh fruits. That will help with the bloating and cut back on calories to help with weight loss. There is also a chance that you could be retaining fluids if there was a lot of salt in the foods that you ate. Stay away from salty foods and keep your intake of water up to help with this. The final thing that would help when you are in a situation like this would be to increase your physical activity. If you consumed additional calories, there is no better way to get rid of them than to be physically active, especially with aerobic activities.
It's easy to go from one extreme to the other, but the last thing that you want to do is starve yourself and/or workout for hours and hours after overeating. Take a deep breath and know that some of the extra pounds are water weight and that you will feel better in a day or two once you make the changes to your food and activity.
Via: Medicinenet.com
Most of the traditional Thanksgiving Day foods are high in fat and carbohydrates. If you are not used to eating a lot of carbohydrates (bread, potatoes, stuffing, sweets, dairy, and fruit), you could retain extra fluids and feel bloated because of eating this. The solution would be to cut back on your intake of starches and sweets and replace them with vegetables and fresh fruits. That will help with the bloating and cut back on calories to help with weight loss. There is also a chance that you could be retaining fluids if there was a lot of salt in the foods that you ate. Stay away from salty foods and keep your intake of water up to help with this. The final thing that would help when you are in a situation like this would be to increase your physical activity. If you consumed additional calories, there is no better way to get rid of them than to be physically active, especially with aerobic activities.
It's easy to go from one extreme to the other, but the last thing that you want to do is starve yourself and/or workout for hours and hours after overeating. Take a deep breath and know that some of the extra pounds are water weight and that you will feel better in a day or two once you make the changes to your food and activity.
Via: Medicinenet.com
Monday, November 22, 2010
Turkey Dinner...Done Right! Save 1,000 Calories
How many calories are in a traditional holiday meal? Often times, quite a few! But many of the dishes, such as lean turkey, yams or sweet potatoes, peas, and the common white potato, can be quite healthy. So where do the extra calories come from? Butter, cream, and sugar turn up the calorie and fat content in a hurry! Below, I've provided approximate calories based on traditionally prepared meals as well as tips for healthy eaters searching for methods to reduce calories and fat!
> Roasted Turkey - 6 oz. dark and white meat - untrimmed - approximate calories = 450
TIP: Turkey skin is loaded with calories and dark meat contains more calories than white. Eat 6 oz. of white meat with all of the skin removed and save 190 calories!
> Homemade Stuffing - 1 cup - approximate calories = 400
TIP: Portion control! Have 3/4 of a cup of stuffing and save 100 calories!
> Gravy - 1 cup - approximate calories = 300
TIP: Use gravy sparingly. Instead of pouring gravy directly over the top of items, keep a small saucer (1/3 cup) and dip individual bites into it. Calories saved, 200!
> Mashed Potatoes - 1 cup - approximate calories = 350
TIP: Once again, it's important to exercise portion control in regards to mashed potatoes. Enjoy 1/2 cup instead of a cup and save 175 calories!
> 1 Roll with Butter - approximate calories = 200
TIP: Pass on the roll with butter! Why? Most of us eat bread each and every day and with the stuffing and mashed potatoes already on your plate, do you really need additional carbs? Calories saved = 200
> 1 Slice of Pecan Pie - approximate calories = 650
TIP: Have pumpkin pie instead of pecan. Pumpkin pie is lower in fat and calories and could save you 250 calories per slice!
Altogether, these tips could save you over 1,000 calories during Thanksgiving dinner!
> Roasted Turkey - 6 oz. dark and white meat - untrimmed - approximate calories = 450
TIP: Turkey skin is loaded with calories and dark meat contains more calories than white. Eat 6 oz. of white meat with all of the skin removed and save 190 calories!
> Homemade Stuffing - 1 cup - approximate calories = 400
TIP: Portion control! Have 3/4 of a cup of stuffing and save 100 calories!
> Gravy - 1 cup - approximate calories = 300
TIP: Use gravy sparingly. Instead of pouring gravy directly over the top of items, keep a small saucer (1/3 cup) and dip individual bites into it. Calories saved, 200!
> Mashed Potatoes - 1 cup - approximate calories = 350
TIP: Once again, it's important to exercise portion control in regards to mashed potatoes. Enjoy 1/2 cup instead of a cup and save 175 calories!
> 1 Roll with Butter - approximate calories = 200
TIP: Pass on the roll with butter! Why? Most of us eat bread each and every day and with the stuffing and mashed potatoes already on your plate, do you really need additional carbs? Calories saved = 200
> 1 Slice of Pecan Pie - approximate calories = 650
TIP: Have pumpkin pie instead of pecan. Pumpkin pie is lower in fat and calories and could save you 250 calories per slice!
Altogether, these tips could save you over 1,000 calories during Thanksgiving dinner!
Wednesday, November 17, 2010
The Benefits of Controlling Weight
Keeping your weight in check is critically important for your health. The more overweight you are, the higher your risk of developing various medical conditions that could shorten your life. Conversely, if you are overweight, losing weight will greatly benefit your health and well-being.
> Research shows that losing just 10% of excess body weight lowers blood pressure, thereby reducing the risk of cardiovascular disease, such as stroke.
> Losing weight lowers blood cholesterol and triglyceride levels, both of which are associated with increased risk of cardiovascular disease.
> Overweight people are twice as likely to develop type 2 diabetes as those who maintain a healthy weight. Losing weight reduces blood glucose levels and decreases the risk of developing diabetes.
> Obesity and being overweight are major risk factors for certain cancers: these include cancer of the uterus, cervix, ovary, breast, gallbladder, and colon in women; and cancer of the colon, rectum, and prostate in men. Losing weight will produce a corresponding reduction in those risks.
> Sleep apnea is a serious condition that is closely associated with being overweight. Weight loss usually improves the condition.
> Losing weight will not only reduce your risk of developing osteoarthritis, but will also reduce the stress on weight-bearing joints, such as the hips knees, and lower spine, that are already affected by osteoarthritis.
> If you are considering surgery to replace arthritic hip or knee joints, you will almost certainly be advised to lose weight afterward in order to optimize the chances of a successful outcome.
> Controlling your weight can lead to enhanced self-esteem and a sense of well-being, as well as improving your appearance.
Are you controlling your weight?
1. Do you usually finish what is on your plate?
A) No, I usually don't try to finish
B) Yes, and then I am done
C) Yes, and then I go for seconds
2. Do you ever share entrees when eating in restaurants?
A) Yes, I usually share
B) Sometimes, but only infrequently
C) No, I don't usually share
3. Do you exercise at least 3 times per week?
A) Yes, and sometimes more
B) No, but I lead an active lifestyle
C) No, I rarely exercise
4. Do you eat fruits and vegetables every day?
A) Yes, about 5 servings a day
B) Yes, a few servings a day
C) No, only a few times a week
5. Do you eat low-fat dairy products?
A) Yes, I always chose low-fat dairy
B) Yes, a few servings a day
C) No, only a few times a week or less
6. Do you try to eat low-fat meals and snacks?
A) Yes, I always chose low-fat foods
B) Yes, but I frequently cheat
C) No, I chose high fat foods
7. How much TV do you watch?
A) I usually watch less than 1 hour a day
B) I watch 2-3 hours a day
C) I watch more than 4 hours a day
8. Do you limit your intake of sweets and desserts?
A) Yes, I chose fruit instead
B) Yes, but I occasionally indulge
C) No, I eat sweets almost every day
9. Do you drink water instead of sweetened beverages?
A) Yes, I only drink water or diet soda
B) Yes, but I also drink sweetened beverages and fruit juices
C) No, I prefer soda and fruit drinks
Score: A) = 1 point, B) = 2 points, C) = 3 points
9-13 points: You are doing well and making a lot of effort to control your weight. Keep up the good work!
14-20 points: Good job: you are really trying and your efforts will pay off over time. Look at the areas where you scored high and think about making some extra effort.
21-27 points: Your score indicates that you are making choices that may lead to weight gain. These are just a few of the many small changes that you can make that will help you control your weight. Start slowly.
Via: Nutrition For Life
> Research shows that losing just 10% of excess body weight lowers blood pressure, thereby reducing the risk of cardiovascular disease, such as stroke.
> Losing weight lowers blood cholesterol and triglyceride levels, both of which are associated with increased risk of cardiovascular disease.
> Overweight people are twice as likely to develop type 2 diabetes as those who maintain a healthy weight. Losing weight reduces blood glucose levels and decreases the risk of developing diabetes.
> Obesity and being overweight are major risk factors for certain cancers: these include cancer of the uterus, cervix, ovary, breast, gallbladder, and colon in women; and cancer of the colon, rectum, and prostate in men. Losing weight will produce a corresponding reduction in those risks.
> Sleep apnea is a serious condition that is closely associated with being overweight. Weight loss usually improves the condition.
> Losing weight will not only reduce your risk of developing osteoarthritis, but will also reduce the stress on weight-bearing joints, such as the hips knees, and lower spine, that are already affected by osteoarthritis.
> If you are considering surgery to replace arthritic hip or knee joints, you will almost certainly be advised to lose weight afterward in order to optimize the chances of a successful outcome.
> Controlling your weight can lead to enhanced self-esteem and a sense of well-being, as well as improving your appearance.
Are you controlling your weight?
1. Do you usually finish what is on your plate?
A) No, I usually don't try to finish
B) Yes, and then I am done
C) Yes, and then I go for seconds
2. Do you ever share entrees when eating in restaurants?
A) Yes, I usually share
B) Sometimes, but only infrequently
C) No, I don't usually share
3. Do you exercise at least 3 times per week?
A) Yes, and sometimes more
B) No, but I lead an active lifestyle
C) No, I rarely exercise
4. Do you eat fruits and vegetables every day?
A) Yes, about 5 servings a day
B) Yes, a few servings a day
C) No, only a few times a week
5. Do you eat low-fat dairy products?
A) Yes, I always chose low-fat dairy
B) Yes, a few servings a day
C) No, only a few times a week or less
6. Do you try to eat low-fat meals and snacks?
A) Yes, I always chose low-fat foods
B) Yes, but I frequently cheat
C) No, I chose high fat foods
7. How much TV do you watch?
A) I usually watch less than 1 hour a day
B) I watch 2-3 hours a day
C) I watch more than 4 hours a day
8. Do you limit your intake of sweets and desserts?
A) Yes, I chose fruit instead
B) Yes, but I occasionally indulge
C) No, I eat sweets almost every day
9. Do you drink water instead of sweetened beverages?
A) Yes, I only drink water or diet soda
B) Yes, but I also drink sweetened beverages and fruit juices
C) No, I prefer soda and fruit drinks
Score: A) = 1 point, B) = 2 points, C) = 3 points
9-13 points: You are doing well and making a lot of effort to control your weight. Keep up the good work!
14-20 points: Good job: you are really trying and your efforts will pay off over time. Look at the areas where you scored high and think about making some extra effort.
21-27 points: Your score indicates that you are making choices that may lead to weight gain. These are just a few of the many small changes that you can make that will help you control your weight. Start slowly.
Via: Nutrition For Life
Monday, November 15, 2010
The Bottom-Line Diet: Eat Less!
In 2008, Tony Posnanski weighed 420 pounds. He now weighs 200. There were no diet pills, shakes or detoxes. And no, it wasn't caveman food, grapefruit, Twinkies, Taco Bell or Subway sandwiches. Tony Posnanski's 200-pound weight loss was straightforward. "I changed the way I ate," said Posnanski, 34. "I got rid of processed foods. I ate fruits, vegetables, lean meats. It's pretty boring, but the results aren't boring!"
The basics of weight loss are simple: Eat less. Move more. So before considering the newest best-selling diet, hormone injection, or alleged hunger-controlling cookies, understand that health and the ideal body weight are not found from a gimmick. It takes hard work:
• Monitor portions and keep track of food intake
• Stay away from processed foods
• Eat mostly vegetables, fruits, lean meats and whole grains
• Exercise daily
By making these changes, you'll understand the key to weight loss. It can't be a temporary fix; the changes have to be lifelong.
Via: CNN
The basics of weight loss are simple: Eat less. Move more. So before considering the newest best-selling diet, hormone injection, or alleged hunger-controlling cookies, understand that health and the ideal body weight are not found from a gimmick. It takes hard work:
• Monitor portions and keep track of food intake
• Stay away from processed foods
• Eat mostly vegetables, fruits, lean meats and whole grains
• Exercise daily
By making these changes, you'll understand the key to weight loss. It can't be a temporary fix; the changes have to be lifelong.
Via: CNN
Wednesday, November 10, 2010
Need to Lose Weight? Know your Portion Sizes!
For people interested in losing weight, it's important to understand serving sizes. And what better way to get a handle on this than to actually measure your food. Why? Weight loss clients are notorious for underestimating their portions. If you're going to eat more than your nutrition program calls for, do so because you've deliberately planned to, not because you've falsely estimated a portion size.
And don't worry, you won't have to measure your food for the rest of your life. As soon as you've become adept at visualizing portion sizes, you can stop. How will you know when you are ready? Serve yourself food and then measure it before you eat. If you're very close, you're probably ready to stop measuring foods!
And don't worry, you won't have to measure your food for the rest of your life. As soon as you've become adept at visualizing portion sizes, you can stop. How will you know when you are ready? Serve yourself food and then measure it before you eat. If you're very close, you're probably ready to stop measuring foods!
Monday, November 8, 2010
Test Your Muscular Endurance (Core)
Researchers have found that people with poor muscular endurance in their lower backs are 3.4 times more likely to develop lower-back problems than those who have fair or good muscular endurance. And turns out, a side-plank test is one of the best ways to gauge this endurance. Simply perform a side plank for as long as you can without allowing your hips to drop or drift backward. What's a good score? 60 seconds. If you don't meet this standard, start focusing more on your core.
The Test = Side Plank
> Lie on your left side with your knees straight
> Prop your upper body up on your left elbow and forearm
> Brace your core by contracting your abs forcefully
> Raise your hips until your body forms a straight line
> Breathe deeply for the duration of the exercise
> Hold this position for 60 seconds (or as long as possible)
> Flip sides and repeat
The Test = Side Plank
> Lie on your left side with your knees straight
> Prop your upper body up on your left elbow and forearm
> Brace your core by contracting your abs forcefully
> Raise your hips until your body forms a straight line
> Breathe deeply for the duration of the exercise
> Hold this position for 60 seconds (or as long as possible)
> Flip sides and repeat
Wednesday, November 3, 2010
How Does Your Body Use Energy?
If you're like most people, here's how your body uses the energy (calories) it burns each day:
> Basic Energy Needs (Basal Metabolism) 60%
> Physical Activity 30%
> Digestion of Food and Absorption of Nutrients 10%
Remember, one pound of fat equals about 3,500 calories. So if you create a deficit of 3,500 calories you lose a pound, and if you create a surplus of 3,500 calories you gain a pound. Because physical activity plays such an important role in metabolism (30%), it's essential that adults get a minimum of 30 minutes of activity daily to prevent weight gain.
> Basic Energy Needs (Basal Metabolism) 60%
> Physical Activity 30%
> Digestion of Food and Absorption of Nutrients 10%
Remember, one pound of fat equals about 3,500 calories. So if you create a deficit of 3,500 calories you lose a pound, and if you create a surplus of 3,500 calories you gain a pound. Because physical activity plays such an important role in metabolism (30%), it's essential that adults get a minimum of 30 minutes of activity daily to prevent weight gain.
Tuesday, November 2, 2010
Eat Your Vegetables!
Improve your health by increasing your intake of vegetables.
According to official US dietary guidelines, you should eat three to five servings of vegetables daily. Very few people meet this target, and miss out on one of the most potent ways of improving health and preventing disease.
Vital Nutrients
Vegetables are excellent sources of vitamins A and C, which help keep your skin and eyes healthy and your bones strong while helping to fight infection. They also work with other vitamins and minerals to keep muscles healthy. Vegetables are an excellent source of folate, potassium, and fiber, which play an important role in the diet. Fiber helps keep the intestinal tract in good working order and may help reduce the risk of colon cancer. A high-fiber diet is often low in fat and provides a feeling of satiety, or fullness, without adding unnecessary calories. Because of this quality, fiber can play a vital role in weight control.
What is a vegetable serving? Examples of vegetable servings include:
> 1 cup of cooked green beans
> 1 cup of cooked spinach
> 1 cup of cooked carrots
> 1/2 cup of chopped tomatoes
> 1/2 cup of cooked Brussels sprouts
> 1/2 cup of cooked mushrooms
According to official US dietary guidelines, you should eat three to five servings of vegetables daily. Very few people meet this target, and miss out on one of the most potent ways of improving health and preventing disease.
Vital Nutrients
Vegetables are excellent sources of vitamins A and C, which help keep your skin and eyes healthy and your bones strong while helping to fight infection. They also work with other vitamins and minerals to keep muscles healthy. Vegetables are an excellent source of folate, potassium, and fiber, which play an important role in the diet. Fiber helps keep the intestinal tract in good working order and may help reduce the risk of colon cancer. A high-fiber diet is often low in fat and provides a feeling of satiety, or fullness, without adding unnecessary calories. Because of this quality, fiber can play a vital role in weight control.
What is a vegetable serving? Examples of vegetable servings include:
> 1 cup of cooked green beans
> 1 cup of cooked spinach
> 1 cup of cooked carrots
> 1/2 cup of chopped tomatoes
> 1/2 cup of cooked Brussels sprouts
> 1/2 cup of cooked mushrooms
Monday, November 1, 2010
Choose Low Fat Proteins
There are two key benefits in choosing low-fat protein foods regularly instead of high-fat types:
> When you choose a lean, protein-rich animal protein (such as fish), you will get a higher concentration of protein, weight for weight, than it's higher-fat counterpart such as beef steak.
> These choices are integral for a heart-healthy diet for the rest of your life. High-fat animal proteins are associated with an increase in blood cholesterol levels and the risk of cardiovascular disease. They should be eaten only in limited quantities.
Low-fat protein sources include low-fat or fat-free dairy products, low-fat soy-protein sources, poultry without skin, egg whites instead of whole eggs, and plenty of fish and shellfish.
Food: Fat % Saturated Fat %
Almonds: 80% 8%
Eggs: 60% 21%
Salmon: 46% 8%
Soybeans: 45% 7%
Beef (sirloin): 42% 16%
Pork Loin: 25% 9%
Turkey Breast (no skin): 18% 6%
Low-fat (1%) Cottage Cheese: 11% 8%
Shrimp: 10% 2.7%
Lentils: 4% 1%
Via: Nutrition for Life
> When you choose a lean, protein-rich animal protein (such as fish), you will get a higher concentration of protein, weight for weight, than it's higher-fat counterpart such as beef steak.
> These choices are integral for a heart-healthy diet for the rest of your life. High-fat animal proteins are associated with an increase in blood cholesterol levels and the risk of cardiovascular disease. They should be eaten only in limited quantities.
Low-fat protein sources include low-fat or fat-free dairy products, low-fat soy-protein sources, poultry without skin, egg whites instead of whole eggs, and plenty of fish and shellfish.
Food: Fat % Saturated Fat %
Almonds: 80% 8%
Eggs: 60% 21%
Salmon: 46% 8%
Soybeans: 45% 7%
Beef (sirloin): 42% 16%
Pork Loin: 25% 9%
Turkey Breast (no skin): 18% 6%
Low-fat (1%) Cottage Cheese: 11% 8%
Shrimp: 10% 2.7%
Lentils: 4% 1%
Via: Nutrition for Life
Friday, October 29, 2010
My New Doctor...
In today's society, taking a stand and doing your best to improve your overall health and fitness is extremely important. But, you have to fun with it also! So every now then, whether it be in-between servings of grilled asparagus or after that last mile on the bike, be sure to check in with yourself. If you're enjoying your commitment to living a healthier lifestyle, fantastic. But if not, consult a fitness professional who can provide you with ideas and alternatives!
And keeping with the theme of fun, I wanted to share an email that I recently received. Enjoy!
"This is my new doctor. I love this guy."
Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart only good for so many beats, and that it... Don't waste on exercise. Everything wear out eventually. Speeding up heart not make you live longer; it like saying you extend life of car by driving faster. Want to live longer? Take nap.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine made from fruit. Brandy is distilled wine, that mean they take water out of fruity bit so you get even more of goodness that way. Beer also made of grain. Bottom up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have body and you have fat, your ratio one to one. If you have two bodies, your ratio two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of single one, sorry. My philosophy is: No pain...good!
Q: Aren't fried foods bad for you?
A: YOU NOT LISTENING! Food are fried these day in vegetable oil. In fact, they permeated by it. How could getting more vegetable be bad for you?!?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise muscle, it get bigger. You should only be doing sit-up if you want bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy?!? HEL-LO-O!! Cocoa bean! Another vegetable! It best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming good for your figure, explain whale to me..
Q: Is getting in shape important for my lifestyle?
A: Hey! 'Round' is shape!
Have a great weekend everyone!
Jake
And keeping with the theme of fun, I wanted to share an email that I recently received. Enjoy!
"This is my new doctor. I love this guy."
Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart only good for so many beats, and that it... Don't waste on exercise. Everything wear out eventually. Speeding up heart not make you live longer; it like saying you extend life of car by driving faster. Want to live longer? Take nap.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine made from fruit. Brandy is distilled wine, that mean they take water out of fruity bit so you get even more of goodness that way. Beer also made of grain. Bottom up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have body and you have fat, your ratio one to one. If you have two bodies, your ratio two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of single one, sorry. My philosophy is: No pain...good!
Q: Aren't fried foods bad for you?
A: YOU NOT LISTENING! Food are fried these day in vegetable oil. In fact, they permeated by it. How could getting more vegetable be bad for you?!?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise muscle, it get bigger. You should only be doing sit-up if you want bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy?!? HEL-LO-O!! Cocoa bean! Another vegetable! It best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming good for your figure, explain whale to me..
Q: Is getting in shape important for my lifestyle?
A: Hey! 'Round' is shape!
Have a great weekend everyone!
Jake
Wednesday, October 27, 2010
Advice For a Better Leg Workout
Often times, people rely on two fundamental exercises when training their legs; machine leg extensions (for quadriceps), and machine leg curls (for hamstrings). And although this isn't awful, there is significant room for improvement. Here's why:
Quadriceps
While the leg extension machine may seem like a safer alternative to lunges and squats, it's actually quite the opposite. A study at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than free-weight lunges and squats do. Why? The resistance during a leg extension is placed near your ankles, which leads to high amounts of torque being applied to your knee joint very time you lower the weight. So, next time you train, substitute dumbbell lunges for extensions!
Hamstrings
The main function of your hamstrings is to extend or push your hips forward. The machine leg curl, however, only requires you to flex your knees. While this is good, there are other exercises that will train your hamstrings to do both. The Swiss-ball hip raise and leg curl requires both knee flexion and hip extension so it's a better choice!
As with all exercises, please pay particular attention to proper form and technique as it will help you maximum your results!
Quadriceps
While the leg extension machine may seem like a safer alternative to lunges and squats, it's actually quite the opposite. A study at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than free-weight lunges and squats do. Why? The resistance during a leg extension is placed near your ankles, which leads to high amounts of torque being applied to your knee joint very time you lower the weight. So, next time you train, substitute dumbbell lunges for extensions!
Hamstrings
The main function of your hamstrings is to extend or push your hips forward. The machine leg curl, however, only requires you to flex your knees. While this is good, there are other exercises that will train your hamstrings to do both. The Swiss-ball hip raise and leg curl requires both knee flexion and hip extension so it's a better choice!
As with all exercises, please pay particular attention to proper form and technique as it will help you maximum your results!
Tuesday, October 26, 2010
Heart Health: No, You Can't Rely on Medication Alone
Healthy lifestyle changes, including nutrition and exercise, can reduce the risks associated with diabetes and hypertension!
Question: As long as my doctor can keep my blood pressure and blood sugar controlled by adjusting my medication, does it really matter how I eat or how much I weigh?
Answer: Absolutely! An unhealthy overall diet or level of body fat can mean you require higher doses of medicine than would otherwise be needed to control your blood pressure and blood sugar. Those higher doses mean greater chances of side effects that can reduce your quality of life. Besides, additional doses or stronger choices of medicines are often more expensive, which increases the financial burden not only for you but for our whole country. Medications to control blood pressure and blood sugar are life-saving, but use them as additions to a healthy lifestyle, not alternatives to it. Researchers now point out that although controlling blood pressure and blood sugar are important, this control does not necessarily stop underlying metabolic changes from unhealthy eating habits and excess weight that can promote chronic, low-level inflammation, heart disease and long-term cancer development. Excess weight increases risk of conditions that impact your quality of life, such as osteoarthritis and urinary incontinence. Healthy eating habits and weight management do more than just improve your blood pressure and blood sugar: the pay-off includes more energy and lower risk for many cancers and other chronic diseases.
Question: If blood pressure control is all about limiting sodium, what has eating more vegetables and fruits got to do with better blood pressure?
Answer: Limiting sodium is an important step to reduce risk of high blood pressure and, for many people, to control it. However, eating lots of vegetables and fruits adds another layer of protection. In a recent study, overweight men and women with above normal blood pressure achieved drops of 11 mm Hg/8 mm Hg after just four months on a diet that limited sodium and fat and loaded up on vegetables and fruits. These foods supply potassium, magnesium and dietary fiber, all of which seem to help control blood pressure. Aim for at least one cup total of vegetables and fruits at each meal and a snack, and you’ll easily reach the recommended daily intake. The study showed that adding exercise and weight loss of about a pound a week to this high-produce eating style can reduce blood pressure even further.
Via: American Institute for Cancer Research
Question: As long as my doctor can keep my blood pressure and blood sugar controlled by adjusting my medication, does it really matter how I eat or how much I weigh?
Answer: Absolutely! An unhealthy overall diet or level of body fat can mean you require higher doses of medicine than would otherwise be needed to control your blood pressure and blood sugar. Those higher doses mean greater chances of side effects that can reduce your quality of life. Besides, additional doses or stronger choices of medicines are often more expensive, which increases the financial burden not only for you but for our whole country. Medications to control blood pressure and blood sugar are life-saving, but use them as additions to a healthy lifestyle, not alternatives to it. Researchers now point out that although controlling blood pressure and blood sugar are important, this control does not necessarily stop underlying metabolic changes from unhealthy eating habits and excess weight that can promote chronic, low-level inflammation, heart disease and long-term cancer development. Excess weight increases risk of conditions that impact your quality of life, such as osteoarthritis and urinary incontinence. Healthy eating habits and weight management do more than just improve your blood pressure and blood sugar: the pay-off includes more energy and lower risk for many cancers and other chronic diseases.
Question: If blood pressure control is all about limiting sodium, what has eating more vegetables and fruits got to do with better blood pressure?
Answer: Limiting sodium is an important step to reduce risk of high blood pressure and, for many people, to control it. However, eating lots of vegetables and fruits adds another layer of protection. In a recent study, overweight men and women with above normal blood pressure achieved drops of 11 mm Hg/8 mm Hg after just four months on a diet that limited sodium and fat and loaded up on vegetables and fruits. These foods supply potassium, magnesium and dietary fiber, all of which seem to help control blood pressure. Aim for at least one cup total of vegetables and fruits at each meal and a snack, and you’ll easily reach the recommended daily intake. The study showed that adding exercise and weight loss of about a pound a week to this high-produce eating style can reduce blood pressure even further.
Via: American Institute for Cancer Research
Monday, October 25, 2010
Love Chocolate?
If you can't think of any other reason to run...then run for CHOCOLATE! On Saturday, November 6th, Chicago will host the Hot Chocolate 15K (9.3 miles) and 5K (3.1 miles) races.
The course is flat and fast and will be comprised of an out and back along Lake Michigan. To get you going, organizers will be handing out 200,000 pieces of Ghirardelli chocolate at the pre-race expo. And better yet, the finish line will feature 24 chocolate fondue fountains!
The first 25,000 registrants receive chocolate colored, zip-up tech hoodies so register today @ hotchocolate15K.com.
Good Luck!
The course is flat and fast and will be comprised of an out and back along Lake Michigan. To get you going, organizers will be handing out 200,000 pieces of Ghirardelli chocolate at the pre-race expo. And better yet, the finish line will feature 24 chocolate fondue fountains!
The first 25,000 registrants receive chocolate colored, zip-up tech hoodies so register today @ hotchocolate15K.com.
Good Luck!
Saturday, October 23, 2010
Sore Lower Back?
Most lower back pain is triggered by some combination of overuse, muscle strain, and injury to the muscles, ligaments, and discs that support the spine. And many experts believe that over time, muscle strain can lead to an overall imbalance in the spinal structure which leads to a constant tension on the muscles, ligaments, bones, and discs, making the back more prone to injury or re-injury.
So what can you do to help strengthen these muscles and further stabilize your spine? Strengthen your abs! The abdominal muscles top job is to stabilize your spine, actually preventing it from flexing. In fact, these muscles are the reason your torso stays upright instead of falling forward due to gravity. So stability exercises, like the ones below, are the best way to strengthen your core and hopefully, decrease your back pain!
Mountain Climber
- Assume a push-up position with your arms completely straight
- Lift your right foot off the floor and slowly raise your right knee to your chest
- Return to the starting position
- Repeat with your left leg, alternate back and forth for 30-60 seconds
Plank
- Start to get in push-up position, but bend elbows and rest your weight on your elbows
- Your body should form a straight line from your shoulders to your ankles
- Brace your core by contracting your abs as if you were about to be punched in the gut
- Hold this position for 30-60 seconds while breathing deeply
Prone Cobra
- Lie face down on the floor with your legs straight and your arms next to your sides, palms down
- Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor
- At this time, your hips should be the only parts of your body touching the floor
- Hold this position for 30-60 seconds
Via: Men's Health
So what can you do to help strengthen these muscles and further stabilize your spine? Strengthen your abs! The abdominal muscles top job is to stabilize your spine, actually preventing it from flexing. In fact, these muscles are the reason your torso stays upright instead of falling forward due to gravity. So stability exercises, like the ones below, are the best way to strengthen your core and hopefully, decrease your back pain!
Mountain Climber
- Assume a push-up position with your arms completely straight
- Lift your right foot off the floor and slowly raise your right knee to your chest
- Return to the starting position
- Repeat with your left leg, alternate back and forth for 30-60 seconds
Plank
- Start to get in push-up position, but bend elbows and rest your weight on your elbows
- Your body should form a straight line from your shoulders to your ankles
- Brace your core by contracting your abs as if you were about to be punched in the gut
- Hold this position for 30-60 seconds while breathing deeply
Prone Cobra
- Lie face down on the floor with your legs straight and your arms next to your sides, palms down
- Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor
- At this time, your hips should be the only parts of your body touching the floor
- Hold this position for 30-60 seconds
Via: Men's Health
Tuesday, October 19, 2010
Weight Loss and Weight Gain...It's All About Metabolism
Metabolism is the process by which our bodies utilize nutrients to produce the energy we need to maintain normal bodily functions. This energy, which is measured in calories, comes from the food we eat! Everyone's metabolism is different and a number of different factors influence it; gender, age, height, weight, and daily activity level.
A person's Resting Metabolic Rate (RMR) is the number of calories they'd burn if they were to do nothing but rest for a full 24 hour period. It's the minimum amount of energy required to maintain normal bodily functions (heartbeat, breathing, normal body temperature, brain function, kidney function, etc.). A person's Active Metabolic Rate (AMR) is the total number of calories they expend throughout the day doing different types of activities (working, walking, cleaning, exercising, etc.). By combining RMR and AMR a person's Total Daily Energy Expenditure is determined. This is a very important number and refers to the total amount of energy (calories) a person metabolizes each day!
So, weight loss and weight gain are a direct result of energy intake (calories eaten) and energy expenditure (metabolism). If a person eats more calories than their metabolism needs for energy, the excess fuel is converted to and stored as fat. On the other hand, if a person's temporary energy stores (calories) become depleted, their metabolism will begin turning fat into energy, and as a result, the person will lose weight.
But wait one second. Unfortunately, it's not quite this simple. Our bodies are extremely complex and our metabolism's can be altered for the better and for the worse. To learn how to impact your metabolism for the better, please read further!
Increasing Your Metabolism!
1) Proper Nutrition: Proper nutrition will increase and speed up your metabolism. It's important to never skip a meal or go on any type of starvation diet, and you should always eat healthy snacks between meals. The idea is to keep your energy levels consistent which in turn will increase and speed up your metabolism. Our bodies were designed with a survival mechanism just in case there is a time of famine. If a person goes on a calorie deficit diet that is to extreme, their metabolism may decreases in order to conserve energy. In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue. Increase metabolism by eating several smaller meals per day.
2) Exercise: When we exercise, our bodies require more energy, and therefore, our metabolism increases.
There are two ways exercise can increase metabolism:
> The Workout Session - Muscles contracting under heavy loads require energy and in order to produce energy, calories are burned!
> The Addition of Lean Muscle Mass - High intensity strength training stimulates the development of muscle mass. The more lean muscle mass an individual has, the faster their metabolism is.
In Conclusion:
It’s essential for everyone to have an understanding of their metabolism. Knowledge is power, and if you know what your body needs to function properly, you’ll have a much greater chance of success when it comes to your health and fitness goals!
A person's Resting Metabolic Rate (RMR) is the number of calories they'd burn if they were to do nothing but rest for a full 24 hour period. It's the minimum amount of energy required to maintain normal bodily functions (heartbeat, breathing, normal body temperature, brain function, kidney function, etc.). A person's Active Metabolic Rate (AMR) is the total number of calories they expend throughout the day doing different types of activities (working, walking, cleaning, exercising, etc.). By combining RMR and AMR a person's Total Daily Energy Expenditure is determined. This is a very important number and refers to the total amount of energy (calories) a person metabolizes each day!
So, weight loss and weight gain are a direct result of energy intake (calories eaten) and energy expenditure (metabolism). If a person eats more calories than their metabolism needs for energy, the excess fuel is converted to and stored as fat. On the other hand, if a person's temporary energy stores (calories) become depleted, their metabolism will begin turning fat into energy, and as a result, the person will lose weight.
But wait one second. Unfortunately, it's not quite this simple. Our bodies are extremely complex and our metabolism's can be altered for the better and for the worse. To learn how to impact your metabolism for the better, please read further!
Increasing Your Metabolism!
1) Proper Nutrition: Proper nutrition will increase and speed up your metabolism. It's important to never skip a meal or go on any type of starvation diet, and you should always eat healthy snacks between meals. The idea is to keep your energy levels consistent which in turn will increase and speed up your metabolism. Our bodies were designed with a survival mechanism just in case there is a time of famine. If a person goes on a calorie deficit diet that is to extreme, their metabolism may decreases in order to conserve energy. In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue. Increase metabolism by eating several smaller meals per day.
2) Exercise: When we exercise, our bodies require more energy, and therefore, our metabolism increases.
There are two ways exercise can increase metabolism:
> The Workout Session - Muscles contracting under heavy loads require energy and in order to produce energy, calories are burned!
> The Addition of Lean Muscle Mass - High intensity strength training stimulates the development of muscle mass. The more lean muscle mass an individual has, the faster their metabolism is.
In Conclusion:
It’s essential for everyone to have an understanding of their metabolism. Knowledge is power, and if you know what your body needs to function properly, you’ll have a much greater chance of success when it comes to your health and fitness goals!
Monday, October 18, 2010
The 5 Habits...of Highly Successful Snackers
Learn the rules for getting through the afternoon satisfied and junk-free.
1. Prepare Your Own
Avoid the break-room vending machine at all costs! Why? Most ready-made snacks are low in vitamins, nutrients, and protein and high in calories, fat, sugar, and sodium, which can inhibit the body's retention of much needed calcium. (Some sport and protein bars are an exception.) To snack right, you have to be prepared!
2. Eat a Balanced Snack
You should snack on more than just a piece of fruit or a handful of crackers, which are mostly carbohydrates. Why? Because carbohydrates are metabolized quickly and deliver their calories fastest. As a result, you feel a sudden spike of energy, and suffer an equally intense crash. The ideal slow-burn snack has carbohydrates, protein, and fat. My recommendation...a piece of fruit with some nuts or a handful of whole wheat crackers and a slice of cheese.
3. Snack to Maintain Weight
Snacks can keep you from getting fat. Eating snacks helps you control both your appetite and your weight, because when you don't arrive at the table famished, you're less likely to speed-eat, overeat, or just sit there emptying the bread basket into your belly as fast as is humanly possible. I recommended people eat two or three full meals and have two smaller, well-balanced snacks or mini-meals.
4. Keep Stress in Check
You may recognize the symptoms of stress: fatigue, lack of concentration, short temper, etc. Well, according to a recent study, people eat more high calorie snack foods and fewer fruits and vegetables when they are under pressure. Why? Because cortisol is released during physical or emotional stress, and that increases a person's appetite for carbohydrates, especially sweets.
6. Drink Lots of Water
You've eaten lunch. You've already had your snack. And now, you're still hungry and low on energy... When you find yourself lacking energy like this, make your way to the water bottle and down a glass. Studies have shown that fatigue is one of the first signs of dehydration, and when you're run-down, it's easy to confuse thirst for hunger.
Via: Real Simple
1. Prepare Your Own
Avoid the break-room vending machine at all costs! Why? Most ready-made snacks are low in vitamins, nutrients, and protein and high in calories, fat, sugar, and sodium, which can inhibit the body's retention of much needed calcium. (Some sport and protein bars are an exception.) To snack right, you have to be prepared!
2. Eat a Balanced Snack
You should snack on more than just a piece of fruit or a handful of crackers, which are mostly carbohydrates. Why? Because carbohydrates are metabolized quickly and deliver their calories fastest. As a result, you feel a sudden spike of energy, and suffer an equally intense crash. The ideal slow-burn snack has carbohydrates, protein, and fat. My recommendation...a piece of fruit with some nuts or a handful of whole wheat crackers and a slice of cheese.
3. Snack to Maintain Weight
Snacks can keep you from getting fat. Eating snacks helps you control both your appetite and your weight, because when you don't arrive at the table famished, you're less likely to speed-eat, overeat, or just sit there emptying the bread basket into your belly as fast as is humanly possible. I recommended people eat two or three full meals and have two smaller, well-balanced snacks or mini-meals.
4. Keep Stress in Check
You may recognize the symptoms of stress: fatigue, lack of concentration, short temper, etc. Well, according to a recent study, people eat more high calorie snack foods and fewer fruits and vegetables when they are under pressure. Why? Because cortisol is released during physical or emotional stress, and that increases a person's appetite for carbohydrates, especially sweets.
6. Drink Lots of Water
You've eaten lunch. You've already had your snack. And now, you're still hungry and low on energy... When you find yourself lacking energy like this, make your way to the water bottle and down a glass. Studies have shown that fatigue is one of the first signs of dehydration, and when you're run-down, it's easy to confuse thirst for hunger.
Via: Real Simple
Thursday, October 14, 2010
Yoga...A 10 Minute Fix for Runners!
For many of us, summer is not only a time for beaches and barbecues, but a time to pile on the mileage at our favorite running trails! One of the negative side effects many runners experience is tight hamstrings. Tight hamstrings can lead to back soreness and postural problems as tight hip flexors can pull your pelvis forward, putting stress on the lower back.
To help maintain a normal range of motion, do the following yoga routine after your run. This routine targets the hip flexors and the hamstrings and takes less than 10 minutes to complete!
1) Dancer
- Start in a classic quad stretch (right foot back)
- Then, lean forward
- Extended your left arm outward for balance
- Hold for 30 seconds and then repeat for the other side
2) Downward Facing Dog with Leg Lift
- From the downward facing dog position, lift one leg till it's inline with your upper body
- Hold for 30 seconds and then lower and repeat for the other side
3) Flipped Dog
- From the downward dog position, lift your right leg and rotate your body upside down
- Reach your right arm out
- Hold for 30 seconds, flip back, and then repeat for left leg
4) Lunge with Side Stretch
- From the downward dog, bring your right foot between your hands (forming a lunge)
- Reach your left arm overhead (right hand on your hip)
- Hold for 30 seconds and then repeat for the other side
5) Lunge with Quad Stretch
- From a low lunge position (right knee on the ground), reach right hand back and hold your foot
- Hold for 30 seconds and then repeat for the other side
6) Bow Pose
- Lie face down
- Bend your knees and bring your feet towards your glutes
- Reach both arms back and grab hold of your feet
- Hold for 30 seconds
Via: Runner's World
To help maintain a normal range of motion, do the following yoga routine after your run. This routine targets the hip flexors and the hamstrings and takes less than 10 minutes to complete!
1) Dancer
- Start in a classic quad stretch (right foot back)
- Then, lean forward
- Extended your left arm outward for balance
- Hold for 30 seconds and then repeat for the other side
2) Downward Facing Dog with Leg Lift
- From the downward facing dog position, lift one leg till it's inline with your upper body
- Hold for 30 seconds and then lower and repeat for the other side
3) Flipped Dog
- From the downward dog position, lift your right leg and rotate your body upside down
- Reach your right arm out
- Hold for 30 seconds, flip back, and then repeat for left leg
4) Lunge with Side Stretch
- From the downward dog, bring your right foot between your hands (forming a lunge)
- Reach your left arm overhead (right hand on your hip)
- Hold for 30 seconds and then repeat for the other side
5) Lunge with Quad Stretch
- From a low lunge position (right knee on the ground), reach right hand back and hold your foot
- Hold for 30 seconds and then repeat for the other side
6) Bow Pose
- Lie face down
- Bend your knees and bring your feet towards your glutes
- Reach both arms back and grab hold of your feet
- Hold for 30 seconds
Via: Runner's World
Wednesday, October 13, 2010
The "Dieter's Dream"...a Wonderful Fall Food!
Have the changing temperatures and falling leaves left you craving fall cuisine? If so, look no further as one of my favorite fall foods, the spaghetti squash, is both delicious and nutritious!
Averaging from 4 to 8 pounds in size, the spaghetti squash has a peak season from early fall through late winter. This food, which has been called a "dieter's dream", has only 42 calories for each 4 ounce serving, is low in saturated fat and cholesterol, and is a good source of Niacin, Vitamin B6, Potassium and Manganese. In addition, spaghetti squash is a very good source of Dietary Fiber and Vitamin C.
To cook spaghetti squash:
Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes.
Bake It -- Pierce the whole shell several times with a large fork or skewer and place in a baking dish. Cook squash in preheated 375 Degree oven for approximately 1 hour or until flesh is tender.
Boil It -- Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.
Slow Cooker or Crock-Pot - Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so that it will fit. Add 2 cups of water to slow cooker. Pierce the whole shell several times with a large fork or skewer, add to Crock Pot, cover and cook on low for 8 to 9 hours.
To prepare:
Once the squash is cooked, let it cool for 5 to 10 minutes so it will be easier to handle, before cutting in half and removing the seeds. Then, pull a fork lengthwise through the flesh to separate into long strands.
And lastly,
- drizzle with olive oil and cinnamon and use it as a side dish
- top with your favorite marinara sauce for a low calorie spaghetti
- get creative (and please email me your recipes!)
Enjoy - Jake
Averaging from 4 to 8 pounds in size, the spaghetti squash has a peak season from early fall through late winter. This food, which has been called a "dieter's dream", has only 42 calories for each 4 ounce serving, is low in saturated fat and cholesterol, and is a good source of Niacin, Vitamin B6, Potassium and Manganese. In addition, spaghetti squash is a very good source of Dietary Fiber and Vitamin C.
To cook spaghetti squash:
Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes.
Bake It -- Pierce the whole shell several times with a large fork or skewer and place in a baking dish. Cook squash in preheated 375 Degree oven for approximately 1 hour or until flesh is tender.
Boil It -- Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.
Slow Cooker or Crock-Pot - Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so that it will fit. Add 2 cups of water to slow cooker. Pierce the whole shell several times with a large fork or skewer, add to Crock Pot, cover and cook on low for 8 to 9 hours.
To prepare:
Once the squash is cooked, let it cool for 5 to 10 minutes so it will be easier to handle, before cutting in half and removing the seeds. Then, pull a fork lengthwise through the flesh to separate into long strands.
And lastly,
- drizzle with olive oil and cinnamon and use it as a side dish
- top with your favorite marinara sauce for a low calorie spaghetti
- get creative (and please email me your recipes!)
Enjoy - Jake
Tuesday, October 12, 2010
No Gym? No Problem!
Blast calories and sculpt muscles with this full-body circuit workout that can be done at home (or at the gym)!
Items Needed:
- 1 resistance tube
- 1 pair of 3 to 8 pound dumbbells
- 1 stability ball
- 1 jump rope
This full-body circuit workout will employ a number of combination movements that will use several muscle groups simultaneously. By doing this, your heart and body will work harder so you burn more calories during and after your workout!
Circuit Workout:
1) Jump Rope: 90 seconds
2) Dumbbell Fly w/ Hip Bridge Combo (targets: chest, butt, hamstrings)
- lie face up on the floor with knees bent, feet flat on floor
- hold a dumbbell in each hand with arms extended out to sides, palms up
- lift hips so the body forms a straight line from shoulders to knees
- bring extended arms up to make dumbbells meet directly above chest
- lower to start
- perform 15 repetitions
3) Weighted Swing (targets: shoulders, back, butt, legs)
- stand with feet slightly wider than shoulder width apart, toes slightly outward
- hold a single dumbbell in left hand in front of hips, palm facing in
- squat, keeping knees behind toes and swing dumbbell back between legs
- quickly stand up, swinging left arm up in front of you to shoulder level
- immediately return to squat position
- do 12 reps, then switch hands with dumbbell and repeat
4) Stability Ball Knees to Chest (targets: abs, lower back, shoulders)
- lie face down on ball with shins atop its center, palms on floor under shoulders
- extend arms straight so body forms a straight line from head to heels
- slowly roll ball under body by bending knees in toward chest
- pause, return to start, do 15 repetitions
5) Jump Rope: 90 seconds
6) Squat and Row (targets: biceps, back, abs, butt, legs)
- secure center of resistance tube in a door at waist height
- stand facing door with feet shoulder width apart
- hold a tube handle in each hand, arms extended, band is taut
- lower body into a squat bending knees 90 degrees
- drive elbows directly behind you to pull handles toward chest
- pause, return to start, do 15 repetitions
- do 15 repetitions
7) Punches (targets: triceps, chest, shoulders, abs)
- secure center of resistance tub in a door at chest height
- stand with back to door, tube handle in each hand, elbows bent, fists by shoulders
- stagger feet and keep hips square, then alternately punch left and right fists
- do 30 punches with each fist
8) Mountain Climber with Hands on Swiss Ball (targets: abs, hips, upper body)
- assume the push-up position with hands on a Swiss ball (instead of on floor)
- straighten arms and straighten back so that your body forms a straight line
- raise knee to chest, then return to start, alternate legs and repeat
- do 12 repetitions for each leg
Repeat this circuit 2 or 3 times with minimal rest between exercises!
Items Needed:
- 1 resistance tube
- 1 pair of 3 to 8 pound dumbbells
- 1 stability ball
- 1 jump rope
This full-body circuit workout will employ a number of combination movements that will use several muscle groups simultaneously. By doing this, your heart and body will work harder so you burn more calories during and after your workout!
Circuit Workout:
1) Jump Rope: 90 seconds
2) Dumbbell Fly w/ Hip Bridge Combo (targets: chest, butt, hamstrings)
- lie face up on the floor with knees bent, feet flat on floor
- hold a dumbbell in each hand with arms extended out to sides, palms up
- lift hips so the body forms a straight line from shoulders to knees
- bring extended arms up to make dumbbells meet directly above chest
- lower to start
- perform 15 repetitions
3) Weighted Swing (targets: shoulders, back, butt, legs)
- stand with feet slightly wider than shoulder width apart, toes slightly outward
- hold a single dumbbell in left hand in front of hips, palm facing in
- squat, keeping knees behind toes and swing dumbbell back between legs
- quickly stand up, swinging left arm up in front of you to shoulder level
- immediately return to squat position
- do 12 reps, then switch hands with dumbbell and repeat
4) Stability Ball Knees to Chest (targets: abs, lower back, shoulders)
- lie face down on ball with shins atop its center, palms on floor under shoulders
- extend arms straight so body forms a straight line from head to heels
- slowly roll ball under body by bending knees in toward chest
- pause, return to start, do 15 repetitions
5) Jump Rope: 90 seconds
6) Squat and Row (targets: biceps, back, abs, butt, legs)
- secure center of resistance tube in a door at waist height
- stand facing door with feet shoulder width apart
- hold a tube handle in each hand, arms extended, band is taut
- lower body into a squat bending knees 90 degrees
- drive elbows directly behind you to pull handles toward chest
- pause, return to start, do 15 repetitions
- do 15 repetitions
7) Punches (targets: triceps, chest, shoulders, abs)
- secure center of resistance tub in a door at chest height
- stand with back to door, tube handle in each hand, elbows bent, fists by shoulders
- stagger feet and keep hips square, then alternately punch left and right fists
- do 30 punches with each fist
8) Mountain Climber with Hands on Swiss Ball (targets: abs, hips, upper body)
- assume the push-up position with hands on a Swiss ball (instead of on floor)
- straighten arms and straighten back so that your body forms a straight line
- raise knee to chest, then return to start, alternate legs and repeat
- do 12 repetitions for each leg
Repeat this circuit 2 or 3 times with minimal rest between exercises!
Monday, October 11, 2010
Dietary Fats
At first glance, understanding dietary fats can be overwhelming! After all, there's saturated, monounsaturated, polyunsaturated, and trans fat just to name a few. But because some kinds are better for you than others, it's important to understand the differences. You don't need to completely eliminate all fats from your meals when eating healthy. Instead, choose the healthier types of fats and enjoy them in moderation.
HEALTHY FATS
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
Below are the best food sources of these healthy fats:
Monounsaturated Fat: Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated Fat: Vegetable oils (corn, sunflower, soy and cottonseed), nuts and seeds
Omega-3 Fatty Acids: Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts
HARMFUL FATS
Saturated and trans fats (trans-fatty acids) are less-healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.
Below are common food sources of harmful fats:
Saturated Fat: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans Fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary Cholesterol: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)
TIPS FOR CHOOSING THE BEST TYPES OF FAT
Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:
* Saute with olive oil instead of butter
* Use olive oil in salad dressings and marinades
* Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits
* Snack on a small handful of nuts rather than potato chips or processed crackers
* Try peanut butter or other nut-butter spreads on celery, bananas, or apples
* Add slices of avocado, rather than cheese, to your sandwich
* Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week
Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.
Via: mayoclinic.com
HEALTHY FATS
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
Below are the best food sources of these healthy fats:
Monounsaturated Fat: Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated Fat: Vegetable oils (corn, sunflower, soy and cottonseed), nuts and seeds
Omega-3 Fatty Acids: Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts
HARMFUL FATS
Saturated and trans fats (trans-fatty acids) are less-healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.
Below are common food sources of harmful fats:
Saturated Fat: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans Fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary Cholesterol: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)
TIPS FOR CHOOSING THE BEST TYPES OF FAT
Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:
* Saute with olive oil instead of butter
* Use olive oil in salad dressings and marinades
* Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits
* Snack on a small handful of nuts rather than potato chips or processed crackers
* Try peanut butter or other nut-butter spreads on celery, bananas, or apples
* Add slices of avocado, rather than cheese, to your sandwich
* Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week
Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.
Via: mayoclinic.com
Wednesday, October 6, 2010
Achieve Lasting Energy & a Stoked Metabolism!
In order to ensure that you have lasting energy and a stoked metabolism all throughout the day, start with a balanced breakfast!
Trade your bowl of high sugar cereal for a plate of eggs and a whole grain english muffin! Or, switch from eating a high calorie bagel to having almond or peanut butter on a slice of whole grain toast!
Why? Eating protein and some fat for breakfast will jump start your metabolism and trigger your body to begin burning fat. The protein will also help your body absorb carbohydrates more slowly so you feel full longer.
Helpful Hints:
- Remember that 1 serving of almond or peanut butter (2 tablespoons) is about equal to the size of 1 ping pong ball!
- Use a non-stick olive or canola oil on your frying pan to eliminate excessive amounts or unhealthy oils
Trade your bowl of high sugar cereal for a plate of eggs and a whole grain english muffin! Or, switch from eating a high calorie bagel to having almond or peanut butter on a slice of whole grain toast!
Why? Eating protein and some fat for breakfast will jump start your metabolism and trigger your body to begin burning fat. The protein will also help your body absorb carbohydrates more slowly so you feel full longer.
Helpful Hints:
- Remember that 1 serving of almond or peanut butter (2 tablespoons) is about equal to the size of 1 ping pong ball!
- Use a non-stick olive or canola oil on your frying pan to eliminate excessive amounts or unhealthy oils
Tuesday, October 5, 2010
What's Your Motivation?
We all do things for different reasons. This year, Daniel Malinski will run his first marathon, the Bank of America Chicago Marathon! After his daughter was born with a heart defect and his father suffered a heart attack, Daniel was inspired to live a healthier lifestyle. He said, "I want to be here for my kids, I want to enjoy my life, I don't want to be sedentary."
Daniel began by seeing the marathon as, "A way to lose weight and raise awareness and funds for the American Heart Association." But like so many others, getting started was difficult. "I think the hardest part for me was starting, that was the scariest thing actually starting and deciding to make the change. The most I could run when I started was 5 minutes. It's not easy, there's no secret, it's hard work."
Beginning his journey at 327 pounds, Daniel cited poor nutrition as a major contributor to becoming overweight. He said, "I ate terribly, ate fast food everyday." Another key factor was time. Like many others, Daniel was a working father. He's become, "a working father training for a marathon!"
This weekend, Daniel will run the 26.2 mile Chicago Marathon! "It's going to be the celebration of the year," Daniel said. "A celebration of losing 100 pounds, of extending my life and adding years on, and raising over $5,000 for the American Heart Association."
Congratulations Daniel, and best of luck this weekend!
Via: NBC 5 Chicago
Daniel began by seeing the marathon as, "A way to lose weight and raise awareness and funds for the American Heart Association." But like so many others, getting started was difficult. "I think the hardest part for me was starting, that was the scariest thing actually starting and deciding to make the change. The most I could run when I started was 5 minutes. It's not easy, there's no secret, it's hard work."
Beginning his journey at 327 pounds, Daniel cited poor nutrition as a major contributor to becoming overweight. He said, "I ate terribly, ate fast food everyday." Another key factor was time. Like many others, Daniel was a working father. He's become, "a working father training for a marathon!"
This weekend, Daniel will run the 26.2 mile Chicago Marathon! "It's going to be the celebration of the year," Daniel said. "A celebration of losing 100 pounds, of extending my life and adding years on, and raising over $5,000 for the American Heart Association."
Congratulations Daniel, and best of luck this weekend!
Via: NBC 5 Chicago
Monday, October 4, 2010
Eat Like a Greek!
I strongly believe that everyone should become educated about nutrition. Doing so will enable people to make healthy choices that will impact their overall health and wellness. A region that has done a great job of mastering the basics of healthy eating are the Mediterraneans. Here are the key ingredients to eating like a Greek:
Get Fresh
Unlike the usual Western diet of processed foods and quickie frozen meals, the typical Mediterranean menu consists of items you find in the produce aisle!
Put Veggies Center Stage
Meat is often the main course in the United States, but across the pond, it's more of a side dish. When you look at your plate, meat and whole grains should occupy one quarter of the plate each; reserve the other half for vegetables.
Be Picky About Protein
Red meat and dairy take a back seat in the Mediterranean diet, so most protein comes from lean sources like fish, nuts and legumes. If you consume red meat 5-7 days per week, start making changes by limiting your intake to 1 day during the week and weekends.
Savor Flavor
In the Mediterranean, eating is a hobby you are meant to enjoy with friends. It's not a chore to do at your desk or one that comes with calorie counting and stress. Spend mealtime with friends and loved ones and take note of what you're tasting. The brain needs 20 minutes to register fullness, so eat slowly to help avoid overeating.
Via: Self Magazine
Get Fresh
Unlike the usual Western diet of processed foods and quickie frozen meals, the typical Mediterranean menu consists of items you find in the produce aisle!
Put Veggies Center Stage
Meat is often the main course in the United States, but across the pond, it's more of a side dish. When you look at your plate, meat and whole grains should occupy one quarter of the plate each; reserve the other half for vegetables.
Be Picky About Protein
Red meat and dairy take a back seat in the Mediterranean diet, so most protein comes from lean sources like fish, nuts and legumes. If you consume red meat 5-7 days per week, start making changes by limiting your intake to 1 day during the week and weekends.
Savor Flavor
In the Mediterranean, eating is a hobby you are meant to enjoy with friends. It's not a chore to do at your desk or one that comes with calorie counting and stress. Spend mealtime with friends and loved ones and take note of what you're tasting. The brain needs 20 minutes to register fullness, so eat slowly to help avoid overeating.
Via: Self Magazine
Thursday, September 30, 2010
Muscle Mistake #1
Do you think crunches will make you thin? If you answered, yes, I'm sorry, but you are WRONG!
Research indicates that it takes approximately 250,000 crunches to burn 1 pound of fat - that's 100 crunches a day for 7 years. So simply working the muscles buried beneath your gut won't give you a six-pack.
Your best strategy for fat loss is to work all of the muscles of your body, spending most of your time training the big muscles of your lower body and back. That's because the more muscles you work, the more calories you burn.
Try these combo movements to torch calories while you train:
- Dumbbell Lunge and Bicep Curl Combo
- One-leg Step Up and Dumbbell Shoulder Press Combo
- Two Arm Kettlebell Swing
- Cross Chop with a Medicine Ball
Enjoy!
Jake
Research indicates that it takes approximately 250,000 crunches to burn 1 pound of fat - that's 100 crunches a day for 7 years. So simply working the muscles buried beneath your gut won't give you a six-pack.
Your best strategy for fat loss is to work all of the muscles of your body, spending most of your time training the big muscles of your lower body and back. That's because the more muscles you work, the more calories you burn.
Try these combo movements to torch calories while you train:
- Dumbbell Lunge and Bicep Curl Combo
- One-leg Step Up and Dumbbell Shoulder Press Combo
- Two Arm Kettlebell Swing
- Cross Chop with a Medicine Ball
Enjoy!
Jake
Tuesday, September 28, 2010
Reduce Your Cancer Risk!
Forty percent of cancers could be prevented by making these healthy lifestyle changes.
1) Watch Your Weight:
Being overweight or obese results in higher circulating levels of estrogen, as well as a hormone called insulin-like growth factor, which seems to contribute to the development of cancerous cells.
2) Get Physical:
Regular exercise lowers your risk of colon cancer by as much as 30%. Workouts help lower your odds for other obesity-related cancers by reducing inflammation, which may spread cancer growth, and keeping your weight in check.
3) Think Fresh:
It's hard to tease out whether one specific nutrient has cancer-fighting properties, but studies consistently show that eating a diet high in fruit and vegetables, and low in red and processed meats, reduces your risk for common cancers. When you prepare a meal, think of the meat as a side dish. Your plate should consist of at least two thirds plant-based foods such as fruit, vegetables, whole grains and beans, with only a third devoted to animal proteins such as fish, meat, poultry or low fat dairy.
5) Swear Off Cigarettes:
Smoking is linked to at least 30% of all cancer deaths. But if you quit today, in roughly 10 years your risk of dying from lung cancer is cut in half, as is your risk of developing cancer of the bladder, mouth, throat, or esophagus.
6) Sip Smarter:
Too much tippling has been linked to an increase in estrogen, raising your risk for breast cancer. Booze may also interfere with the colon's absorption of folate and may allow carcinogens into the cells of your mouth and throat, upping your risk for colon, mouth and throat cancers. Limit imbibing to one a day or fewer if you have other risk factors for breast cancer such as family history.
Get started today!
Via: Self Magazine
1) Watch Your Weight:
Being overweight or obese results in higher circulating levels of estrogen, as well as a hormone called insulin-like growth factor, which seems to contribute to the development of cancerous cells.
2) Get Physical:
Regular exercise lowers your risk of colon cancer by as much as 30%. Workouts help lower your odds for other obesity-related cancers by reducing inflammation, which may spread cancer growth, and keeping your weight in check.
3) Think Fresh:
It's hard to tease out whether one specific nutrient has cancer-fighting properties, but studies consistently show that eating a diet high in fruit and vegetables, and low in red and processed meats, reduces your risk for common cancers. When you prepare a meal, think of the meat as a side dish. Your plate should consist of at least two thirds plant-based foods such as fruit, vegetables, whole grains and beans, with only a third devoted to animal proteins such as fish, meat, poultry or low fat dairy.
5) Swear Off Cigarettes:
Smoking is linked to at least 30% of all cancer deaths. But if you quit today, in roughly 10 years your risk of dying from lung cancer is cut in half, as is your risk of developing cancer of the bladder, mouth, throat, or esophagus.
6) Sip Smarter:
Too much tippling has been linked to an increase in estrogen, raising your risk for breast cancer. Booze may also interfere with the colon's absorption of folate and may allow carcinogens into the cells of your mouth and throat, upping your risk for colon, mouth and throat cancers. Limit imbibing to one a day or fewer if you have other risk factors for breast cancer such as family history.
Get started today!
Via: Self Magazine
Monday, September 27, 2010
Meet Your Shoulders!
A great set of shoulders can work magic: They can make your waist look slimmer, your arms more tone, and they're the perfect finish to that strapless dress or tank top! And even better, they're among the easiest muscles for you to define, since the shoulder region is one of the last places your body deposits fat.
The major muscle of your shoulder is the deltoid which is the roundish-looking muscle that caps the top of your upper arm. It's made of three distinct sections: your front deltoid, the middle deltoid, and the rear deltoid.
To train your shoulders effectively, I would recommend the following exercises:
Dumbbell Shoulder Press:
- Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing forward
- Set your feet shoulder-width apart, and slightly bend your knees
- Press the weights upward until your arms are completely straight
- Slowly lower the dumbbells back to the starting position
Front and Lateral Dumbbell Raises:
- Grab a pair of dumbbells and let them hand at arm's length next to your sides, with your palms facing each other
- Raise your arms straight in front of you (for front raise) or to your sides (for lateral raise) until they're parallel to the floor
- Pause, then slowly lower the dumbbells back to the starting position
Incline T Raise:
- Grab a pair of dumbbells and lie chest down on an adjustable bench or swiss ball
- Raise your arms straight our to your sides until they're in line with your body
- Pause, then slowly lower back to the starting position
If you're looking to build long and lean muscles, I would recommend doing 10-12 repetitions for each exercise. Or, if big and bulky is your end goal, shoot for 4-8 repetitions with heavier weights!
The major muscle of your shoulder is the deltoid which is the roundish-looking muscle that caps the top of your upper arm. It's made of three distinct sections: your front deltoid, the middle deltoid, and the rear deltoid.
To train your shoulders effectively, I would recommend the following exercises:
Dumbbell Shoulder Press:
- Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing forward
- Set your feet shoulder-width apart, and slightly bend your knees
- Press the weights upward until your arms are completely straight
- Slowly lower the dumbbells back to the starting position
Front and Lateral Dumbbell Raises:
- Grab a pair of dumbbells and let them hand at arm's length next to your sides, with your palms facing each other
- Raise your arms straight in front of you (for front raise) or to your sides (for lateral raise) until they're parallel to the floor
- Pause, then slowly lower the dumbbells back to the starting position
Incline T Raise:
- Grab a pair of dumbbells and lie chest down on an adjustable bench or swiss ball
- Raise your arms straight our to your sides until they're in line with your body
- Pause, then slowly lower back to the starting position
If you're looking to build long and lean muscles, I would recommend doing 10-12 repetitions for each exercise. Or, if big and bulky is your end goal, shoot for 4-8 repetitions with heavier weights!
Thursday, September 23, 2010
Train Barefoot! (well almost)
Over the course of the past year, the number of people wearing "barefoot" shoes has grown exponentially. If you're as intrigued as I am, read further as to why many experts believe this is a necessary movement:
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, our feet need to be stimulated and exercised.
Many experts believe the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving them underdeveloped and more prone to injury. And while there are many occasions where traditional footwear is essential for protection, safety, and security, it is equally important to stimulate and exercise the foot in a more natural state on a regular basis.
6 Reasons to Wear Barefoot Shoes:
1. Strengthens Muscles in the Feet and Lower Legs - improving general foot health and reducing the risk of injury.
2. Improves Range of Motion in Ankles, Feet and Toes – no longer ‘cast’ in a shoe, the foot and toes move more naturally.
3. Stimulates Neural Function Important to Balance and Agility - thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility.
4. Improves Proprioception and Body Awareness – those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement.
5. Eliminates Heel Lift to Align the Spine and Improve Posture – By lowering the heel, our body weight becomes evenly distributed across the footbed, promoting proper posture and spine alignment.
6. Allows the Foot and Body to Move Naturally - which just feels good!
Personally, I've yet to purchase a pair. But I do think this would be a worthwhile gift from Santa!
Via: vibramfivefingers.com
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, our feet need to be stimulated and exercised.
Many experts believe the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving them underdeveloped and more prone to injury. And while there are many occasions where traditional footwear is essential for protection, safety, and security, it is equally important to stimulate and exercise the foot in a more natural state on a regular basis.
6 Reasons to Wear Barefoot Shoes:
1. Strengthens Muscles in the Feet and Lower Legs - improving general foot health and reducing the risk of injury.
2. Improves Range of Motion in Ankles, Feet and Toes – no longer ‘cast’ in a shoe, the foot and toes move more naturally.
3. Stimulates Neural Function Important to Balance and Agility - thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility.
4. Improves Proprioception and Body Awareness – those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement.
5. Eliminates Heel Lift to Align the Spine and Improve Posture – By lowering the heel, our body weight becomes evenly distributed across the footbed, promoting proper posture and spine alignment.
6. Allows the Foot and Body to Move Naturally - which just feels good!
Personally, I've yet to purchase a pair. But I do think this would be a worthwhile gift from Santa!
Via: vibramfivefingers.com
Tuesday, September 21, 2010
Don't Be Average...The 411 on Sodium
A pinch here, a dash there, could salt really be so bad? Actually, sodium is shaking out to be the next diet villain. The average American consumes 50 percent more sodium than the maximum daily allowance. Our diets have become so loaded with salt that, in response to a consumer group's urging, the Food and Drug Administration is considering setting limits on the amount that would be permitted in different types of foods. Here's what you need to know in order to keep your sodium intake in check!
What is sodium?
Sodium, unlike other minerals, has a distinct and appealing taste. It is commonly found in table salt, which is 40% sodium. The other portion of table salt is made of chloride.
How is sodium used by the body?
Sodium is needed for muscle contractions, nerve transmissions, maintaining pH balance, and hydration. Sodium regulates the fluid outside of the cells and is needed to pump fluid into the cells as potassium carries by-products out.
How much sodium do I need in my diet?
Most adults should not consume more than 2300mg of sodium per day. This is comparable to 1 tsp of table salt. Others, however, may need to consume fewer than the recommended 2300mg per day due to hypertension or sodium sensitivity. And lastly, some individuals, such as endurance athletes who compete for more than 2 hours at a time, may have a higher need for sodium, because it is lost in the sweat.
Which foods contain large amounts of sodium?
Food items which have been highly processed usually contain a large amount of sodium. Unprocessed, or fresh foods, will contain less. Roughly 75% of the sodium in our diets is added by manufacturers.
How can I reduce my sodium intake?
Reducing your sodium intake can be easily achieved by paying close attention to the following foods.
- Foods made in brine (pickles, olives, sauerkraut)
- Salty and Smoked Meats (bologna, corned beef, bacon, ham, sausage, lunch meats)
- Salty and Smoke Fish (anchovies, caviar, dried fish, smoked salmon, sardines, herring)
- Snack/Junk Food (potato chips, pretzels, popcorn, salted nuts, crackers)
- Condiments (season salts, Worcestershire, soy, barbecue, ketchup, mustard, teriyaki)
- Cheese
- Salad Dressing
- Soups (canned or instant)
Diets high in sodium may lead to which diseases?
People who regularly eat foods high in sodium risk having diseases such as hypertension (high blood pressure), Type II diabetes mellitus, respiratory complications, Dislipidemia, Gallbladder disease, osteoarthritis, and some cancers (endometrial, breast, colon).
Via: myfooddiary.com
What is sodium?
Sodium, unlike other minerals, has a distinct and appealing taste. It is commonly found in table salt, which is 40% sodium. The other portion of table salt is made of chloride.
How is sodium used by the body?
Sodium is needed for muscle contractions, nerve transmissions, maintaining pH balance, and hydration. Sodium regulates the fluid outside of the cells and is needed to pump fluid into the cells as potassium carries by-products out.
How much sodium do I need in my diet?
Most adults should not consume more than 2300mg of sodium per day. This is comparable to 1 tsp of table salt. Others, however, may need to consume fewer than the recommended 2300mg per day due to hypertension or sodium sensitivity. And lastly, some individuals, such as endurance athletes who compete for more than 2 hours at a time, may have a higher need for sodium, because it is lost in the sweat.
Which foods contain large amounts of sodium?
Food items which have been highly processed usually contain a large amount of sodium. Unprocessed, or fresh foods, will contain less. Roughly 75% of the sodium in our diets is added by manufacturers.
How can I reduce my sodium intake?
Reducing your sodium intake can be easily achieved by paying close attention to the following foods.
- Foods made in brine (pickles, olives, sauerkraut)
- Salty and Smoked Meats (bologna, corned beef, bacon, ham, sausage, lunch meats)
- Salty and Smoke Fish (anchovies, caviar, dried fish, smoked salmon, sardines, herring)
- Snack/Junk Food (potato chips, pretzels, popcorn, salted nuts, crackers)
- Condiments (season salts, Worcestershire, soy, barbecue, ketchup, mustard, teriyaki)
- Cheese
- Salad Dressing
- Soups (canned or instant)
Diets high in sodium may lead to which diseases?
People who regularly eat foods high in sodium risk having diseases such as hypertension (high blood pressure), Type II diabetes mellitus, respiratory complications, Dislipidemia, Gallbladder disease, osteoarthritis, and some cancers (endometrial, breast, colon).
Via: myfooddiary.com
Monday, September 20, 2010
Don't Skimp on the Workout Recovery
You don't build muscle while you're working out. You break it down to be rebuilt in the rest and recovery period, which comprises eating, sleeping, and everything else you do. To maximize returns on your sweat and effort, you need to think outside the gym. Take these measures to improve your six-pack, your stamina, and the way you feel all day.
Eat Right, Right Away
The best time to promote muscle regeneration is within an hour after your workout. Be sure to consume a blend of lean protein and carbs. A protein shake or a chicken breast are perfect at this time as they are high in protein and low in fat.
Get on a Roll
Rolling muscles on a foam roller feels great and improves muscle tissue by ironing out knots in ways that static stretching can't. Foam rolling can be done before and after training, or anytime your muscles need a little love.
Get Steamed
A few ten-minute sessions in the steam room will help relax your muscles and your nervous system, clear out toxins, and when followed by a cold shower, do wonders for your circulation.
Give It a Rest
Get as much sleep as you can, because that's when the magic happens; growth hormone is secreted during deep sleep, and your lowered metabolic activity is ideal for tissue repair.
Via: Gentleman's Quarterly
Eat Right, Right Away
The best time to promote muscle regeneration is within an hour after your workout. Be sure to consume a blend of lean protein and carbs. A protein shake or a chicken breast are perfect at this time as they are high in protein and low in fat.
Get on a Roll
Rolling muscles on a foam roller feels great and improves muscle tissue by ironing out knots in ways that static stretching can't. Foam rolling can be done before and after training, or anytime your muscles need a little love.
Get Steamed
A few ten-minute sessions in the steam room will help relax your muscles and your nervous system, clear out toxins, and when followed by a cold shower, do wonders for your circulation.
Give It a Rest
Get as much sleep as you can, because that's when the magic happens; growth hormone is secreted during deep sleep, and your lowered metabolic activity is ideal for tissue repair.
Via: Gentleman's Quarterly
Thursday, September 16, 2010
Don't Double Down!
Five months after it's debut on April 12, 2010, the Double Down is still available on KFC menus. This sandwich, which is heavily promoted on television, boasts, "Today is the day, the day I ignore the voice of reason. The day I ditch the bun and demand 2 meaty fillets, 2 slices of cheese, and 2 slices of bacon. The KFC Double Down; double meat, double cheese, double bacon, double awesome."
What the advertisement fails to tell consumers is that the product contains 540 calories, 32 grams of fat, and 1,380 milligrams of sodium! Talk about denying the voice of reason!
If you're trying to maintain a healthy, well-balanced diet, you have to be very careful when going out to eat. My recommendation is for you to do your homework beforehand. A great website that you can use to identify healthy (or at least healthier) items at restaurants is Calorie King.
With nutrition, knowledge is power! So arm yourself with the facts, and keep your nutrition on track when treating yourself out to dinner.
Via: www.bk.com
Via: www.calorieking.com
What the advertisement fails to tell consumers is that the product contains 540 calories, 32 grams of fat, and 1,380 milligrams of sodium! Talk about denying the voice of reason!
If you're trying to maintain a healthy, well-balanced diet, you have to be very careful when going out to eat. My recommendation is for you to do your homework beforehand. A great website that you can use to identify healthy (or at least healthier) items at restaurants is Calorie King.
With nutrition, knowledge is power! So arm yourself with the facts, and keep your nutrition on track when treating yourself out to dinner.
Via: www.bk.com
Via: www.calorieking.com
Tuesday, September 14, 2010
Get Toned Thighs Without Looking Bulky!
You won't get huge muscles unless you're lifting super-heavy weights for multiple sets each training day. But, if your legs do seem disproportionate, you're probably overemphasizing one muscle group. For example, if you cycle, you're working the front of your thighs much more than the back. For sleek legs, try a variety of moves for the front, back, and sides of your lower body two or three times a week.
My Favorites (all of which can be done at home or at the gym!)
Bulgarian Split Squat (for the front):
- Stand in a staggered stance, your left foot in front of your right
- Place just the instep of your back foot on a bench
- Place your hands behind your ears or on your hips
- Slowly lower your body as far as you can
- Pause, then push yourself back to the starting position
- Do 12 repetitions and then switch legs
Single-Leg Hip Raise (for the back)
- Lie face up on the floor with your left knee bent and your right leg straight
- Raise your right leg until it's in line with your left thigh
- Push your hips upward, keeping your right leg elevated
- Pause, then slowly lower your body and leg back to the starting position
- Do 12 repetitions and then switch legs
Speed Skater (for both)
- Stand in a staggered stance (right foot forward) with knees slightly bent
- Bend forward at hips and reach left hand toward right foot and extend right arm behind you
- Raise left foot, shifting weight to right foot
- Hop to the left, landing on the left foot and reach right hand toward it
- Reverse the motion, jumping to the right
- Continue "skating" from side to side for 60 seconds
My Favorites (all of which can be done at home or at the gym!)
Bulgarian Split Squat (for the front):
- Stand in a staggered stance, your left foot in front of your right
- Place just the instep of your back foot on a bench
- Place your hands behind your ears or on your hips
- Slowly lower your body as far as you can
- Pause, then push yourself back to the starting position
- Do 12 repetitions and then switch legs
Single-Leg Hip Raise (for the back)
- Lie face up on the floor with your left knee bent and your right leg straight
- Raise your right leg until it's in line with your left thigh
- Push your hips upward, keeping your right leg elevated
- Pause, then slowly lower your body and leg back to the starting position
- Do 12 repetitions and then switch legs
Speed Skater (for both)
- Stand in a staggered stance (right foot forward) with knees slightly bent
- Bend forward at hips and reach left hand toward right foot and extend right arm behind you
- Raise left foot, shifting weight to right foot
- Hop to the left, landing on the left foot and reach right hand toward it
- Reverse the motion, jumping to the right
- Continue "skating" from side to side for 60 seconds
Monday, September 13, 2010
Lose 15 Pounds Before Christmas!
Could you afford to lose a few pounds? If so, take advantage of the next 15 weeks and make a significant impact before Christmas!
My weight-loss clients continually tell me how good it makes them feel when their family and friends recognize their successes. And it should! What's not to be proud of when you're improving your health, appearance, and overall confidence level!
So this year, don't stand around your holiday parties discussing your New Year's weight-loss resolution. Instead, be the recipient of congratulations and educate and inspire others to be like you!
By focusing on the three facets of health and fitness; nutrition, resistance training, and cardiovascular exercise, you can implement a manageable approach to hitting your goal. There are 3,500 calories in a pound so in order to lose a pound per week (and 15 before Christmas) you need to cut or burn 500 calories per day.
Here's The Plan:
Begin with a food journal. Compile one week's worth of entries, and tally your calorie counts for each day (get the numbers from thedailyplate.com).
The following week, reduce your daily caloric intake by 250. Meanwhile, hit the gym daily to burn an additional 250 calories.
* You could do 40 minutes of cardiovascular exercise or 40 minutes of circuit training to burn approximately 250 calories
My weight-loss clients continually tell me how good it makes them feel when their family and friends recognize their successes. And it should! What's not to be proud of when you're improving your health, appearance, and overall confidence level!
So this year, don't stand around your holiday parties discussing your New Year's weight-loss resolution. Instead, be the recipient of congratulations and educate and inspire others to be like you!
By focusing on the three facets of health and fitness; nutrition, resistance training, and cardiovascular exercise, you can implement a manageable approach to hitting your goal. There are 3,500 calories in a pound so in order to lose a pound per week (and 15 before Christmas) you need to cut or burn 500 calories per day.
Here's The Plan:
Begin with a food journal. Compile one week's worth of entries, and tally your calorie counts for each day (get the numbers from thedailyplate.com).
The following week, reduce your daily caloric intake by 250. Meanwhile, hit the gym daily to burn an additional 250 calories.
* You could do 40 minutes of cardiovascular exercise or 40 minutes of circuit training to burn approximately 250 calories
Thursday, September 9, 2010
How To Beat the Pre-Race Jitters!
It's endurance-racing season in the Midwest and along with the thrill of victory and the agony of defeat come pre-race jitters! Pre-race nervousness is a common experience, and I believe it has two main causes. First, racing is stressful on the body. Regardless of the number of miles you log during training, it's natural to second guess your training regimen and your physical ability to perform. The second cause of pre-race anxiety is the fear associated with both failure and success. It's takes months of training to successfully complete an endurance event so becoming emotionally invested is required in order to compete at a high level.
So how do you overcome pre-race anxiety to ensure your performance isn't sabotaged?
1) Identify your primary source(s) of jitters and address it. For example, if your primary fear is that of failing to achieve your goal, shift your mindset from an outcome to a process orientation. Then, in the days and hours before the event, concentrate on executing your pre-race plan which will enable you to give your best effort.
2) Understand that as long as anxiety doesn't get out of hand, the physical and psychological symptoms of anxiety prime the mind and body for extraordinary effort. Athletes who understand the potential benefits of a little pre-race nervousness don't seek to avoid it.
3) Get experienced. The best cure for pre-race nerves is racing!
Hopefully, this advice will help you as you achieve your PR this fall! Good luck!
Jake
So how do you overcome pre-race anxiety to ensure your performance isn't sabotaged?
1) Identify your primary source(s) of jitters and address it. For example, if your primary fear is that of failing to achieve your goal, shift your mindset from an outcome to a process orientation. Then, in the days and hours before the event, concentrate on executing your pre-race plan which will enable you to give your best effort.
2) Understand that as long as anxiety doesn't get out of hand, the physical and psychological symptoms of anxiety prime the mind and body for extraordinary effort. Athletes who understand the potential benefits of a little pre-race nervousness don't seek to avoid it.
3) Get experienced. The best cure for pre-race nerves is racing!
Hopefully, this advice will help you as you achieve your PR this fall! Good luck!
Jake
Wednesday, September 8, 2010
Avoid Those Weekend Pitfalls!
A client with weight-loss goals recently told me she was having difficulty maintaining proper nutrition. She had remained consistent with her resistance and cardiovascular training but nutrition was taking a major hit. The result? She completely stopped losing weight. After talking further, I learned the majority of her "extra" calorie consumption came on weekends when she was meeting friends for dinner and drinks.
Sound familiar? In today's society, many social engagements include unhealthy finger-foods and calorie-heavy beverages. Does this mean we must become hermits in order to lose weight? Of course not! But we must become smarter when it comes to weekend fun. To help ensure Monday's weigh-ins are every bit as successful as Friday's, practice the following strategies:
1) Plan: If certain engagements test your will-power, know beforehand what each weekend will entail and plan accordingly. Attend the gatherings that are most important, and take a rain-check for all others.
2) Prepare: In the days leading up to and immediately after a less than perfect nutrition day, prepare your body. A couple of intense circuit-training sessions will surely prepare your metabolism for a little extra work!
3) Execute: On the day of the event, remember the hard work you've recently put in to get there. Then, make smart decisions to ensure your hard work isn't entirely erased.
Weight-loss is all about having many small victories over time. A few strong and consistent weeks quickly become stronger, more consistent months and that is how weight-loss goals are achieved!
Sound familiar? In today's society, many social engagements include unhealthy finger-foods and calorie-heavy beverages. Does this mean we must become hermits in order to lose weight? Of course not! But we must become smarter when it comes to weekend fun. To help ensure Monday's weigh-ins are every bit as successful as Friday's, practice the following strategies:
1) Plan: If certain engagements test your will-power, know beforehand what each weekend will entail and plan accordingly. Attend the gatherings that are most important, and take a rain-check for all others.
2) Prepare: In the days leading up to and immediately after a less than perfect nutrition day, prepare your body. A couple of intense circuit-training sessions will surely prepare your metabolism for a little extra work!
3) Execute: On the day of the event, remember the hard work you've recently put in to get there. Then, make smart decisions to ensure your hard work isn't entirely erased.
Weight-loss is all about having many small victories over time. A few strong and consistent weeks quickly become stronger, more consistent months and that is how weight-loss goals are achieved!
Tuesday, September 7, 2010
When Too Much of a Good Thing, Dietary Fiber, is Too Much
During a recent trip to the grocery store, I was forced to purchase a new kind of Oatmeal as my usual, Quaker: Weight Control, was sold out. After reading the nutrition labels for many competing products, I decided to go with the Quaker: High Fiber as the product packs a whopping 10 grams of fiber per serving (one package).
The next morning I consumed my usual 2 packages mixed with skim milk, and I was happy knowing that I'd already consumed 50% of my daily recommended intake of fiber (25-40 grams RDI for adults)! Throughout the remainder of the day, I consumed another 30 grams which put me at about 50 grams total of fiber for the day.
That evening, the troubles started...I experienced gas, abdominal discomfort, constipation, and did I mention gas!? Fiber is an essential component of a healthy nutrition plan but eating too much can cause problems. In addition to causing gastrointestinal problems, consuming too much fiber can lead to nutritional deficiencies and increase your risk for dehydration.
So if you plan to purchase one of the many high-fiber products on the market today, think about your fiber intake for each meal as well as for the entire day! Pay particular attention to serving sizes and portion control and stay within your recommended daily intake.
Recommended Daily Intake of Dietary Fiber (Grams)
Men: Age 14-18 = 38 grams, Age 19-50 = 38 grams, Age 51+ = 30 grams
Women: Age 14-18 = 26 grams, Age 19-50 = 25 grams, Age 51+ = 21 grams
The next morning I consumed my usual 2 packages mixed with skim milk, and I was happy knowing that I'd already consumed 50% of my daily recommended intake of fiber (25-40 grams RDI for adults)! Throughout the remainder of the day, I consumed another 30 grams which put me at about 50 grams total of fiber for the day.
That evening, the troubles started...I experienced gas, abdominal discomfort, constipation, and did I mention gas!? Fiber is an essential component of a healthy nutrition plan but eating too much can cause problems. In addition to causing gastrointestinal problems, consuming too much fiber can lead to nutritional deficiencies and increase your risk for dehydration.
So if you plan to purchase one of the many high-fiber products on the market today, think about your fiber intake for each meal as well as for the entire day! Pay particular attention to serving sizes and portion control and stay within your recommended daily intake.
Recommended Daily Intake of Dietary Fiber (Grams)
Men: Age 14-18 = 38 grams, Age 19-50 = 38 grams, Age 51+ = 30 grams
Women: Age 14-18 = 26 grams, Age 19-50 = 25 grams, Age 51+ = 21 grams
Wednesday, September 1, 2010
4 Foods that Can Put Your Health at Risk!
Are you trying to improve your nutrition? If so, you can make an immediate impact by addressing these four concerns:
4 Foods that Can Put Your Health at Risk
1. Soda
Researchers estimate that in the last five years, Americans’ escalating consumption of soda and sugar-sweetened beverages has contributed to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease. One 12-ounce soda has approximately 150 calories and 40 to 50 grams of sugar, in the form of high-fructose corn syrup, which is equal to approximately 10 teaspoons of sugar. Drinking two or more sodas a day may increase the risk of early kidney damage by 86 percent.
2. Sugar
The average American consumes approximately 22 teaspoons (88 grams) of sugar every day!
The suggested daily intake (or less) of sugar per day:
• Adult women: 5 teaspoons (20 grams)
• Adult men: 9 teaspoons (36 grams)
• Children: 3 teaspoons (12 grams)
Some foods are rife with hidden sugar additives, so it’s imperative to check food labels. Foods such as yogurt, ketchup and nutrition bars often contain added sugar, fructose and corn syrup, which are other variations of the sweet substance.
Alternative Names for Sugar Additives:
• Dextran
• Dextrose
• Diatase
• Diastatic malt
• Ethyl maltol
• Fructose
• Glucose
• Galactose
• Golden syrup
• High-fructose corn syrup*
• Lactose
• Malt syrup
• Maltodextrin
• Maltose
• Mannitol
• Refiner's syrup
• Sorbitol
• Sorghum syrup
• Sucrose
*High-Fructose Corn Syrup (HFCS)
In the 1970s, most food and beverage manufacturers stopped using sucrose, or table sugar, and began using high-fructose corn syrup to flavor their products. HFCS is 20 percent sweeter than table sugar and available for a fraction of the price.
The United States Dietary Association estimates that the average American consumes approximately one-fourth of his or her daily calories in the form of added sugars, which is 142 pounds of sugar a year! Most of the sugars are in the form of high-fructose corn syrup, which, more often than not, low-fat diet foods have the highest high-fructose corn syrup content.
Excessive High-Fructose Corn Syrup Consumption Can Cause:
• Insulin resistance and obesity
• Elevated triglycerides and elevated LDL, or bad cholesterol
• Depletion of vitamins and minerals
• Cancer
• Arthritis
• Gout
• High blood pressure
• Liver damage
3. Unhealthy Oils
Many cooking oils are high in saturated and partially-hydrogenated fats, which contribute to high cholesterol, obesity and heart disease.
Partially-Hydrogenated Oils:
• Palm
• Peanut
• Coconut
Healthy Oils (use instead):
• Canola
• Olive
• Grape seed
4. White Rice
The process used to make white rice strips the grain of its nutritional content. White rice is empty calories, substitute brown rice, whole wheat pasta, or quinoa in it's place.
Via: The Doctors
4 Foods that Can Put Your Health at Risk
1. Soda
Researchers estimate that in the last five years, Americans’ escalating consumption of soda and sugar-sweetened beverages has contributed to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease. One 12-ounce soda has approximately 150 calories and 40 to 50 grams of sugar, in the form of high-fructose corn syrup, which is equal to approximately 10 teaspoons of sugar. Drinking two or more sodas a day may increase the risk of early kidney damage by 86 percent.
2. Sugar
The average American consumes approximately 22 teaspoons (88 grams) of sugar every day!
The suggested daily intake (or less) of sugar per day:
• Adult women: 5 teaspoons (20 grams)
• Adult men: 9 teaspoons (36 grams)
• Children: 3 teaspoons (12 grams)
Some foods are rife with hidden sugar additives, so it’s imperative to check food labels. Foods such as yogurt, ketchup and nutrition bars often contain added sugar, fructose and corn syrup, which are other variations of the sweet substance.
Alternative Names for Sugar Additives:
• Dextran
• Dextrose
• Diatase
• Diastatic malt
• Ethyl maltol
• Fructose
• Glucose
• Galactose
• Golden syrup
• High-fructose corn syrup*
• Lactose
• Malt syrup
• Maltodextrin
• Maltose
• Mannitol
• Refiner's syrup
• Sorbitol
• Sorghum syrup
• Sucrose
*High-Fructose Corn Syrup (HFCS)
In the 1970s, most food and beverage manufacturers stopped using sucrose, or table sugar, and began using high-fructose corn syrup to flavor their products. HFCS is 20 percent sweeter than table sugar and available for a fraction of the price.
The United States Dietary Association estimates that the average American consumes approximately one-fourth of his or her daily calories in the form of added sugars, which is 142 pounds of sugar a year! Most of the sugars are in the form of high-fructose corn syrup, which, more often than not, low-fat diet foods have the highest high-fructose corn syrup content.
Excessive High-Fructose Corn Syrup Consumption Can Cause:
• Insulin resistance and obesity
• Elevated triglycerides and elevated LDL, or bad cholesterol
• Depletion of vitamins and minerals
• Cancer
• Arthritis
• Gout
• High blood pressure
• Liver damage
3. Unhealthy Oils
Many cooking oils are high in saturated and partially-hydrogenated fats, which contribute to high cholesterol, obesity and heart disease.
Partially-Hydrogenated Oils:
• Palm
• Peanut
• Coconut
Healthy Oils (use instead):
• Canola
• Olive
• Grape seed
4. White Rice
The process used to make white rice strips the grain of its nutritional content. White rice is empty calories, substitute brown rice, whole wheat pasta, or quinoa in it's place.
Via: The Doctors
Tuesday, August 31, 2010
Resistance-Training Programs: Which is Right For You?
Years ago, most resistance-training programs followed styles made popular by power lifters and bodybuilders. But today, things are different, much different! We've learned that by following a systematic, integrated training program and manipulating key training variables over time, individuals can achieve optimal gains regardless of goals.
So what are these systems and who can benefit from each?
The Single Set System is performed by doing one exercise, 8-12 repetitions, for each individual muscle group. This system is designed for first-time clients because it allows for proper adaptive responses of the connective tissue and nervous system before engaging in a more rigorous training program.
The Multiple Set System is done by performing more than 1 set of exercises for each muscle group. The number of sets and repetitions should be selected in accordance to a person's individual training goals. Multiple set training can be appropriate for both novice and advanced clients.
The Superset System is done by performing 2 or 3 different exercises for the same muscle group, in rapid succession of one another. Supersetting involves 8 to 12 repetitions for each exercise with no rest in-between. The superset system is beneficial for individuals looking to increase muscular endurance, muscle strength, and/or muscle size.
The Circuit Training System consists of a series of exercises for different muscle groups that an individual performs one after the other, with minimal rest, for 8 to 15 repetitions. The number of exercises and repetitions performed can be manipulated to enhance the desired effect. Circuit training is ideal for individuals who want to alter body composition.
The Split-Routine System involves breaking the body up into different parts to allow for training on separate days. By doing so, more work to be performed on each muscle group for the allotted time per workout. Split routines can vary considerably based on individual preferences. This type of training is popular amongst athletes looking to build muscle strength and size.
My own personal preference is to combine a couple days of circuit training, a couple split-routine workouts, and a couple cardio sessions each week. This allows me to build muscular strength and endurance while improving my overall cardiovascular fitness!
Regardless of what you decide to do, the important thing is to get out there, have fun, and start sweating!
Best Regards,
Jake
So what are these systems and who can benefit from each?
The Single Set System is performed by doing one exercise, 8-12 repetitions, for each individual muscle group. This system is designed for first-time clients because it allows for proper adaptive responses of the connective tissue and nervous system before engaging in a more rigorous training program.
The Multiple Set System is done by performing more than 1 set of exercises for each muscle group. The number of sets and repetitions should be selected in accordance to a person's individual training goals. Multiple set training can be appropriate for both novice and advanced clients.
The Superset System is done by performing 2 or 3 different exercises for the same muscle group, in rapid succession of one another. Supersetting involves 8 to 12 repetitions for each exercise with no rest in-between. The superset system is beneficial for individuals looking to increase muscular endurance, muscle strength, and/or muscle size.
The Circuit Training System consists of a series of exercises for different muscle groups that an individual performs one after the other, with minimal rest, for 8 to 15 repetitions. The number of exercises and repetitions performed can be manipulated to enhance the desired effect. Circuit training is ideal for individuals who want to alter body composition.
The Split-Routine System involves breaking the body up into different parts to allow for training on separate days. By doing so, more work to be performed on each muscle group for the allotted time per workout. Split routines can vary considerably based on individual preferences. This type of training is popular amongst athletes looking to build muscle strength and size.
My own personal preference is to combine a couple days of circuit training, a couple split-routine workouts, and a couple cardio sessions each week. This allows me to build muscular strength and endurance while improving my overall cardiovascular fitness!
Regardless of what you decide to do, the important thing is to get out there, have fun, and start sweating!
Best Regards,
Jake
Monday, August 30, 2010
Treadmill, Eliptical, or Stationary Bike?
Most gyms, big and small, have traditional cardiovascular equipment that includes treadmills, eliptical machines, and stationary bikes. Assuming you're working each machine at the same rate of perceived exertion, which will give you the biggest calorie burn?
Answer? Working out on either the treadmill or eliptical will give you the greatest caloric burn because as a general rule, weight-bearing exercises use more calories as they activate more of the major leg muscles.
However, if you prefer the stationary bike or have no other option, simply go 5 to 10 minutes longer than you would on the treadmill or eliptical and you'll burn the same total calories!
Answer? Working out on either the treadmill or eliptical will give you the greatest caloric burn because as a general rule, weight-bearing exercises use more calories as they activate more of the major leg muscles.
However, if you prefer the stationary bike or have no other option, simply go 5 to 10 minutes longer than you would on the treadmill or eliptical and you'll burn the same total calories!
Wednesday, August 25, 2010
Eat More Peanut Butter!
I love peanut butter! It's delicious, inexpensive, portable, and very good for you. Here's why:
It can help you lose weight
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.
It's packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating
peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.
It's got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).
How to Buy the Best
The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:
Sodium: Counts can range from 5 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.
Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.
My personal favorite is crunchy, unsalted, all-natural peanut butter from Trader Joe's. In addition to being delicious, this brand has only 5 mg of sodium and 1 g of sugar per 2-tablespoon serving (perfectly in line with the recommendations above).
Enjoy peanut butter on fruit, in a sandwich, or right off the spoon!
Via: Healthy Eating
It can help you lose weight
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.
It's packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating
peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.
It's got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).
How to Buy the Best
The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:
Sodium: Counts can range from 5 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.
Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.
My personal favorite is crunchy, unsalted, all-natural peanut butter from Trader Joe's. In addition to being delicious, this brand has only 5 mg of sodium and 1 g of sugar per 2-tablespoon serving (perfectly in line with the recommendations above).
Enjoy peanut butter on fruit, in a sandwich, or right off the spoon!
Via: Healthy Eating
Tuesday, August 24, 2010
World Car-Free Day is Wednesday, September 22nd!
Let's face it, we've become a car-dominated society. Whether people are traveling 1 mile or 100, most are relying on a motor driven vehicle to get them there. My recommendation for you is to buck this trend!
In order for a person to maintain their existing health they need to perform at least 30 minutes of moderate activity (enough to increase your heart rate) 5 to 7 days per week. If you're having trouble accomplishing this, consider biking or walking to work. All you'd need is 15 minutes in each direction. If your place of employment is too far, consider walking to a transportation hub instead.
Here are the top reasons I've chosen to bike to work:
> Each day (Monday through Friday), I get a minimum of 45 minutes of cardio
> Fresh air helps me prepare for the day in the morning and unwind in the evening
> I save money (no gas tank to fill, no parking rates to worry about)
> I'm helping the environment by lowering my carbon footprint
> I get to ride around on a super-cool Gary Fisher Triton (single-speed fixie!)
September 22nd is 4 weeks away. Take the time between now and then to see if an alternative form of transportation could work for you. And even if you can't commit entirely, doing 1 day per week or 1 time per month is better than nothing!
In order for a person to maintain their existing health they need to perform at least 30 minutes of moderate activity (enough to increase your heart rate) 5 to 7 days per week. If you're having trouble accomplishing this, consider biking or walking to work. All you'd need is 15 minutes in each direction. If your place of employment is too far, consider walking to a transportation hub instead.
Here are the top reasons I've chosen to bike to work:
> Each day (Monday through Friday), I get a minimum of 45 minutes of cardio
> Fresh air helps me prepare for the day in the morning and unwind in the evening
> I save money (no gas tank to fill, no parking rates to worry about)
> I'm helping the environment by lowering my carbon footprint
> I get to ride around on a super-cool Gary Fisher Triton (single-speed fixie!)
September 22nd is 4 weeks away. Take the time between now and then to see if an alternative form of transportation could work for you. And even if you can't commit entirely, doing 1 day per week or 1 time per month is better than nothing!
Monday, August 23, 2010
Power Snacks!
Looking for a pre-workout power snack or something to hold you over until your next meal? Look no further! At around 200 calories each, the following snacks have the ideal mix of protein and carbohydrates to keep you energized.
Nutty Banana -
Spread 2 tablespoons of natural peanut or almond butter on a banana.
Trail Mix -
Combine 1/4 cup of high fiber cereal, 10 almonds, a few raisins, and 8 mini pretzels.
Apple and Brie -
Cut 1 apple into wedges and eat with 1 oz. of Brie.
Italian Popcorn -
Pop a 100-calorie bag of microwave popcorn. Sprinkle with 2 tablespoons of shredded Parmesan, 1/2 teaspoon of dried oregano, and a few shakes of red pepper flakes.
Mediterranean Mezze -
2 tablespoons of hummus, 1/2 sliced red pepper, 5 Triscuit crackers.
Edamame -
1 cup of cooked edamame in pods.
Enjoy!
Nutty Banana -
Spread 2 tablespoons of natural peanut or almond butter on a banana.
Trail Mix -
Combine 1/4 cup of high fiber cereal, 10 almonds, a few raisins, and 8 mini pretzels.
Apple and Brie -
Cut 1 apple into wedges and eat with 1 oz. of Brie.
Italian Popcorn -
Pop a 100-calorie bag of microwave popcorn. Sprinkle with 2 tablespoons of shredded Parmesan, 1/2 teaspoon of dried oregano, and a few shakes of red pepper flakes.
Mediterranean Mezze -
2 tablespoons of hummus, 1/2 sliced red pepper, 5 Triscuit crackers.
Edamame -
1 cup of cooked edamame in pods.
Enjoy!
Thursday, August 19, 2010
Diet? NO...Educated About Nutrition? YES
I'm not a big fan of "diets". I've never been on one and I've never recommended a client begin one for two reasons; they're next to impossible to stick with and they're even harder to maintain once/if the weight is lost.
So what do I recommend? Becoming educated about nutrition! If you're serious about living a healthier lifestyle and/or losing weight, this is where you should focus at least 50% of your attention.
So where should you begin?
1st -> Establish a baseline understanding of the macronutrients; protein, fat, and carbohydrates. Understand what each of them is, where they're found, and how they impact your body. After all, you are what you eat!
2nd -> Become a food-label fanatic. Make sure you understand how to read a food label and pay attention. They're there for a reason and will tell you everything you need to know!
3rd -> Now, use food labels to get to know the foods you're eating. Pay attention to ingredients, serving size, total calories per serving, fat grams (including saturated fat), carbohydrate grams (including fiber), protein grams, sodium and cholesterol. Each one of these impacts you in a different way!
4th -> Start making lists of the healthy and unhealthy items you eat. Keep the healthy and start selecting healthier alternatives for what's not.
5th -> Repeat, Repeat, Repeat
Nutrition can be an extremely overwhelming topic. But if you stick to the basics and research the items you're interested in, you can tremendously impact your health!
So what do I recommend? Becoming educated about nutrition! If you're serious about living a healthier lifestyle and/or losing weight, this is where you should focus at least 50% of your attention.
So where should you begin?
1st -> Establish a baseline understanding of the macronutrients; protein, fat, and carbohydrates. Understand what each of them is, where they're found, and how they impact your body. After all, you are what you eat!
2nd -> Become a food-label fanatic. Make sure you understand how to read a food label and pay attention. They're there for a reason and will tell you everything you need to know!
3rd -> Now, use food labels to get to know the foods you're eating. Pay attention to ingredients, serving size, total calories per serving, fat grams (including saturated fat), carbohydrate grams (including fiber), protein grams, sodium and cholesterol. Each one of these impacts you in a different way!
4th -> Start making lists of the healthy and unhealthy items you eat. Keep the healthy and start selecting healthier alternatives for what's not.
5th -> Repeat, Repeat, Repeat
Nutrition can be an extremely overwhelming topic. But if you stick to the basics and research the items you're interested in, you can tremendously impact your health!
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