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
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