That's Fit
That's Fit
- The Best iPhone Apps for Fitness Travelers
- Fri, 03 Sep 2010 15:00:00 EST -
Filed under: Fitness, Fit Travel
Twenty-five percent of travelers exercise less on summer vacations than they do at home, according to a TripAdvisor survey. If you have trouble sticking with your fitness program when you travel, put your iPhone to work. Granted, you still have to do the dirty work, but these apps can make staying in shape on the road more doable and fun. Here are five to try:
Virgin Atlantic's Jet Lag Fighter ($1.99)
Tired of being whipped by jet lag whenever you travel? Download this app and you'll get customized advice about when you should exercise to beat that fatigue. Just plug in personal info (e.g., gender, age, and regular wake-up and bedtimes) and trip details, and the app will calculate when you should exercise before and during your trip. It even tells you what activities are best for fighting jet lag. Another fun feature? The app tells you when you should and shouldn't get light, which sets your biological clock.
Mylil'Coach ($1.99)
Travel with Mylil'Coach and you'll have a personal trainer, dietitian and life coach wrapped into one. That's because this app sends you gentle reminders throughout the day to drink water, eat mindfully, breathe deeply and, yes, exercise. It also serves as a pedometer, tracking your daily step count and tallying how many more steps you need to reach 10,000 steps, a number most experts use as the minimum amount for managing weight. You can even set up a schedule and customize when and how often you receive reminders to walk more.
Shape Travelista ($1.99)
No fitness center in your hotel? You can't use that as an excuse not to exercise anymore. With this app, you need only a hotel room, as it teaches you how to do strength workouts that use travel-friendly items, including luggage, a bed or water bottles. Choose from eight full-body routines and use it to log your sets, reps and the equipment you've used.
Trailhead by The North Face (free)
Whether you want to hike, bike, ski, walk or run, this handy app locates trails wherever you are in the world. The database includes more than 300,000 trails that can be searched by activity, trail length, location and user rating. You can even track your route via GPS as you go and view distance, speed and elevation. All of this information can be saved on your phone, depending on how much space you have.
ExerciseTV (free)
If you're the type of exerciser who does best with classes and DVDs, you'll love this app. Every day, you'll get a 10- to 40-minute workout video ranging from aerobics to yoga from ExerciseTV. You'll also receive five categories of circuit workout moves, each one featuring 10 short videos that feature one to three minutes for abs, yoga/stretch, upper body, lower body and total body training. A light hand weight is the only piece of equipment you might need, but you can always use a filled water bottle.
Looking for more apps to load on to your iPhone? Check out these fitness apps. - Making the Better Choice
- Fri, 03 Sep 2010 14:00:00 EST -
Filed under: Motivation, Tipping the Scales
I had a beautiful aha moment the other day. In the midst of moving issues and emotional stress, I realized that sometimes being healthy doesn't mean picking the vegetables over the potato chips. Of course, that is a great example of making a healthy choice.
Getty Images
There are times when being healthy might mean actually paying attention instead of blindly making food choices. There are times when perhaps it isn't about making the right choice but about making the better choice. Sometimes being healthy means making the best choice available to you at the time. Sometimes being healthy means eating out and choosing to keep your meal small or getting the value size instead of the mega or extra-large food mountain.
I finally stopped making food choices based on my feelings and started making a conscious effort to at least pick the better option. I actually logged in to my tracking system. I took the first step toward getting my healthy lifestyle back on track, and it felt amazing!
I have also learned the importance of just saying no. No, I don't need to finish that meal. No, I don't need dessert every day. No, I don't need the fried option; the grilled selection will do just fine. People like to say that it is the small decisions that add up to big rewards. I am committed to creating opportunities for minor successes with the confidence that those tiny changes will reap large benefits in the (hopefully) near future.
When I realized that even though I didn't have any fresh fruit or vegetables but managed to stay in my calorie range for a few days, I was ecstatic! Yes, I could have been upset because I didn't have any fruits or veggies, but I chose to focus on the fact that I was in control and managed to stay within an acceptable calorie range. It has been weeks since I've went a day eating less than 2,000 calories. I am not proud of the food selections I have made, but I made them. Now the only option I have is to learn from those mistakes and move on.
Aside from my aha moment, I had a small problem with my scale. Somehow, the scale did not survive the move. When I took it out of my husband's trunk to use earlier this week, it refused to function. I think the scale was trying to send me a message. Perhaps instead of stepping on the scale and being disappointed, I get another week or two to work on getting my habits back on track and to hopefully see the numbers read my pre-move weight. I am actually excited to go buy a new scale and resume my weekly weigh-ins.
While I did not make large strides in the exercise department recently, I am happy because we found an apartment that has a gym facility on site. I will be able to resume my fitness routine and I am thrilled! I am looking forward to starting and ending my day with quick walks with my dog and enjoying the treadmill and other machines in the gym area.
I feel like I am seeing the light at the end of a very dark series of unhealthy choices. I am mentally, emotionally and physically ready to be on track, and I have started taking those steps. It is amazing how much clearer the path of weight loss is when you actually have a plan to follow. I don't necessarily mean a detailed plan such as a specific gym routine or an itemized diet plan. Rather, the plan for me is to track my food, start with a simple exercise such as walking leading into running and to continue making the better choice.
After decades of dieting only to gain it back, two That's Fit readers have decided to finally rethink their relationship with food and exercise over the next year to move toward a lifetime of fulfilling, healthy living. Come by every week as Ashley and Lee share their successes and challenges as they tip the scale.
While Ashley is eating healthier, Lee has resolved to ditch diet soda. - Stylish Socks for Every Workout
- Fri, 03 Sep 2010 13:00:00 EST -
Filed under: Fit Beauty, Fitness, Reviews & Products
When setting out your clothes for tomorrow's early-morning workout, you're probably quite particular about a number of things. A supportive sports bra and undies that won't ride up are always the first items we pick up, followed by a favorite workout top (has to be a tank with some shape but not too tight) and, most likely, a perfect pair of black workout capris (but not the ones that stretch out and get baggy and not the ones that are too thin and show a panty line). Add our go-to headband and sneakers (which, of course, we chose after much deliberation at a specialty running store) and we just need to grab one of the 25 pairs of white socks out of our drawer and we're good to go, right?
Hold up. If we're going to be so darn picky about what we put on the rest of our bodies, why are we so nonchalant about our socks? It really doesn't make sense. Now, we're not going to pay more for something just because, but if there's a more attractive option that's also more high tech, well, shouldn't we at least consider the next level? Of course we should. So we did; here are three options for your stylish consideration.
Under Armour Kris Concealer
In the '80s, did you wear the multilayered, tri-colored scrunch socks? With sparkles? So did we -- they had to match our L.A. Gears with the four different shoelaces, after all. But this ain't the '80s; now, when it comes to your feet, the minimal look is in, and you can't find a better option than the Under Armour Kris Concealer ($11.99 for two pair).
First off, they look cool with their black/pink or black/turquoise color scheme. But more importantly, they're super comfortable -- and nobody was more surprised than we were. They're extremely low rise, and when you put them on, they feel like they're going to pop right off. However, once you put on a shoe on top of the sock, it stays in place perfectly (how, you ask? Magic is our best guess) but is hidden from view.
PowerSox CoolMax Cushion Lo-Cut
For a subtle hint of style, the CoolMax Cushion Lo-Cut in light pink or light blue ($7.49 for three pairs) is a great option. This affordable sock is by PowerSox, which is a GoldToe brand. And, as you probably know, GoldToe has been in the sock business forever. It's not just the pretty colors we're digging, though. The sock features a ventilated top to let your skin breathe, CoolMax fabric for moisture management and an arch brace for added support.
Injinji Performance Series EcoMade CoolMax
Injinji does a great job of making the most functional footwear really fun, and the Performance Series EcoMade CoolMax toe sock ($14 each) is a perfect example. As a toe sock, it's automatically interesting, and the rainbow striping takes us back to our days of idolizing Punky Brewster. But it's the quick-drying, eco-friendly fabric made from repurposed recycled plastic water bottles and postindustrial waste that really has us wiggling our toes in anticipation.
Want just the right look post-workout? This guide to quick-fix hair accessories will get you on the right track! - Too Good to Be Food: Special K Blueberry Crisps
- Fri, 03 Sep 2010 12:00:00 EST -
Filed under: Diet & Weight Loss, Too Good to Be Food
Special K Blueberry Crisps proclaim they are here to help "stay the course" in a world full of temptation. Two bars for only 100 calories, drizzled with vanilla icing and made with real fruit. Sounds decadent, yet portioned right to me. This seems like something that could go well with an afternoon skim latte or cup of tea, or with a glass of milk as an after-school snack. So I had to dive into this Special K treat to see whether it is Too Good to Be Food?
SpecialK.com
What's in It:
Enriched flour, sugar, fructose, glycerol, vegetable oil, dextrose, maltodextrin, contains two percent or less of modified cornstarch, nonfat dry milk, apple powder, blueberry puree concentrate, reduced mineral whey, invert sugar, cornstarch, soy lecithin, leavening, salt, DATEM, natural and artificial flavor, citric acid, mono- and diglycerides, sodium alginate, cellulose gum, cellulose gel, sodium citrate, xanthan gum, malic acid, tricalcium phosphate, color added, vanilla extract, red #40, BHT for freshness, blue #1.
The first ingredient in enriched flour is wheat, which may have you thinking positive thoughts. However, don't let it fool you -- wheat has the same nutritional profile as white flour. It is whole-grain flour that differs. Niacin, reduced iron, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2) and folic acid enrich the flour, but more nutrients are stripped from the whole-grain flour than is replaced by the addition of these five vitamins.
The second ingredient is sugar. Well, you probably know how I feel about that. At least it's not an artificial sweetener, but it is a "fruit" crisp? Where is my fruit? Glycerol is up next and is similar to sugar in caloric content, but has a lower glycemic index and is used for sweetness, as a humectant and for consistency. I am neutral here. Overall fat content is two grams, saturated fat 1 gram and trans fat 0 grams, so this is certainly not alarming. The next ingredient is TBHQ (tertiary butylhydroquinone), which is used for freshness of fats and, according to the FDA, can cause "nausea, vomiting, ringing in the ears, delirium, a sense of suffocation and collapse." All of a sudden those fats don't seem quite as innocent anymore.
Fructose and dextrose are both naturally occurring sugars -- again similar to sugar. At least they are not artificial, but again, where is my fruit? Maltodextrin follows; it is made from starch and is often added to up the fiber content of a food, but there is less than 1 gram here!
There you have it -- the majority of these Fruit Crisps are just flour, oil, sugar and maltodextrin! What about all these other ingredients? For better or worse, the next ingredients make up only two percent or less of this product.
Apple powder and blueberry puree concentrate are in there. Hooray for some fruit, albeit not its "real" form and in a very small dose. The next ingredient is reduced mineral whey. Whey is the liquid that remains when milk is curdled, and this is that liquid broken down further. Invert sugar is broken-down sugar, used in the product to maintain moisture and make the product sweeter. Did we not get enough sugar in the first half of the ingredients?
Salt is next, and the sodium content is 80 mg. Not bad. But that's not the only ingredient used to maintain freshness. DATEM (diacetyl tartrate ester of monoglyceride) functions as a dough conditioner by the esterification of fatty acids (a.k.a. it turns into fat), so it gets a no on my list.
Citric acid is a natural preservative and found in fruits and vegetables. Following is mono and diglycerides -- a processed fat used to extend the shelf life of foods such as fruit products. Sodium alginate is another emulsifier extracted from brown algae -- and you may just see this ingredient in your cans of paint, too!
We are getting close to the end; I promise! There are some thickening agents and some harmless ingredients to control acid, as well as a calcium fortifier.
The last three ingredients are three things I do try to avoid. Red #40 and blue #10 are both artificial colorings. Even though they are generally recognized as safe, some artificial colorings have been linked to ADHD, asthma and inflammatory skin conditions. In general, I recommend avoiding artificial colorings. BHT is used as a preservative but should be avoided namely because there are safer options! Studies have shown an increase and a decrease in the risk of cancer associated with BHT. I say avoid this ingredient whenever possible!
Bottom Line:
This certainly has a laundry list of ingredients and no major nutritional power such as antioxidants, fiber or calcium. But to its credit, the majority of the ingredients make up less than two percent of the product, and the calorie, fat and sugar content is OK for a portioned snack. However, I still say, it's too good to be food. Although it may help control calories if your other option is a blueberry doughnut, there are many other real food options out there. A cup of blueberries with a piece of dark chocolate can satisfy your craving with more nutrients and definitely as much flavor -- real flavor, that is!
Calories: 100
Fat: 2 g
Sat. Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 80 mg
Total Carbohydrate: 20 g
Fiber: less than 1 g
Sugar: 7 g
Protein: 1 g
Nationally recognized nutrition expert and published author of "The O2 Diet," Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a "whole person" approach to health and wellness. She has dedicated her career to creating services and promoting education through her Nutritious Life brand. You can be friends with Keri on Facebook or follow her on Twitter. - Sex Before a Race May Help Your Performance
- Fri, 03 Sep 2010 11:00:00 EST -
Filed under: Fitness, Fit Running
In the weeks before a marathon, I have three rules: no booze. No bars. No boys.
Getty Images
While no one will argue with the importance of hydration or getting a good night's sleep, a growing body of research shows that pre-competition sex can actually improve an athlete's performance.
"There's no question that research shows that having sex before a race actually increases the probability that you're going to perform well," said Dr. Pamela Peeke, a spokesperson for the American College of Sports Medicine who competes in marathons and triathlons. "But for athletes, whether you choose to have sex is an individual decision. Every athlete has his or her own rituals and beliefs, and if you believe pre-race sex is going to drain you, it's going to drain you."
That may be part of the reason for the controversy. Before marathon running became mainstream, many sports that required long-term training and led up to a large-scale event encouraged the participants to leave their homes for training, a la Muhammad Ali. The public perception, Peeke said, was that to be successful at one's sport, one must abstain from sex.
However, the sacrifice might not have been necessary. An informal survey of 2,000 London Marathon runners showed that those who had sex the night before their race were more likely to perform better than those who did not, and it wasn't because they were better prepared than their abstaining counterparts.
Are you still not convinced that a steamy sex session before your next competition might help and not hinder your results? Peeke dismissed athletes' most common fears.
Myth No. 1: I'll be drained for my race.
Even if you're having mind-blowing sex, the chances that you'll exhaust yourself before your race is unlikely, Peeke said. An average sex session burns 25 to 50 calories, the equivalent of climbing two flights of stairs.
Myth No. 2: I'll be distracted.
If you're in a committed relationship with someone, you will be distracted from your race momentarily while you're having sex.
After that, you should be able to get back to focusing on your race-day strategy, and if you're a racer who tends to overanalyze her plan of attack, the break may be beneficial.
"Chances are that afterward you'll feel refreshed and invigorated," Peeke said.
Myth No. 3: I won't be able to sleep.
Actually, you'll probably get to dreamland faster and sleep more deeply thanks to the chemical cocktail that is released when you orgasm.
"For both men and women, when you have sex, your tension goes down and you feel more relaxed," Peeke said. "Overall, sex is good for the body."
Do you need another reason to get it on?
Vaginal stimulation increases the amount of pain-blocking neuropeptide substance P, which is effective for about a day after its release, Peeke said.
"The chemicals released will decrease overall muscle tension that an athlete might be experiencing, which may allow her to engage in physical activity at a higher, more intense level," Peeke said.
If you're a creature of habit, however, don't fret. Most athletes agree that the best way to prepare for a competition is to train well, be comfortable in your surroundings and feel confident that you've had the best pre-race preparation you can -- with or without sex.
"For many people, whether they decide to engage in sex the night before a competition is a combination of trial and error as well as experimentation," Peeke said. "But the bottom line is: If you want to have sex, go ahead -- have at it."
Are you looking for another way to bond with your guy or girl? Check out the best way to run with your partner. - Fit Buzz: What Is the Tastiest and Healthiest Lunch You Pack?
- Fri, 03 Sep 2010 10:00:00 EST -
Filed under: Diet & Weight Loss
Here at Fit Buzz, we ask our users, fans and followers a different diet and fitness question each week. Stay tuned for weekly updates!
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What is the tastiest and healthiest lunch you pack?
Bobbi K.
Lunches vary but the best snack is almond butter and apple slices!
Alexa W.
Add a little vanilla yogurt if your almond butter is too thick... now I'm addicted to it!
NCsoccerMom
Tortilla sandwich rolls - Laughing Cow spreadable light cheese, lettuce, grilled chicken (or sandwich meats) tossed in light Italian.
RonPoggi
PB&J is the perfect food! Organic PB, real fruit jam on whole wheat bread. Yummy!
Pinksky4U
They have little peanut butter take-alongs. You can add nice fruit and let them dip for a different lunch.
Rjdutton
My daughter always has fresh fruits and vegetables in her lunch and nothing preserved!!
Want to stay healthy this fall? Check out our Fresh Fall Meal plan to get creative ideas for delicious autumn meals. - Fall Apparel Guide: Get the Layers You Need
- Thu, 02 Sep 2010 15:00:00 EST - It's a fact of athletic life: As the temperatures dip lower, so do our standards when it comes to what we look like while running. Who among us hasn't piled on a cotton tank, old race tee, sweatshirt and jacket on that first chilly morning of the year, only to end up carrying half those items on the return portion of a lengthy run?
Working out in cold weather is always going to create certain challenges -- we can't help that. But with a little planning (and, yes, just a bit of shopping), you can avoid the eight random layers look and exercise in comfort and style, regardless of where the mercury rests.
Let's start at the top, shall we? While it's only a myth that you lose the majority of your body heat through your head, it's a fact that keeping your head covered while exercising in cool weather will help keep you toasty warm. You can opt for a full hat, like this Vinyasa toque ($24, Lululemon Athletica), or keep just your ears nice and cozy in a headband like Columbia's Glacial Fleece Headring ($19.95, Altrec).
Altrec.com
A high neck and thumb holes give the Under Armour UA Evo ColdGear Convertible ($59.99, Under Armour) an edge on the competition. The slim fit and long length means it'll layer nicely under a coat or jacket when it's really cold out, but the double-sided fabric that pulls moisture away from the skin means it will work perfectly on its own in temperatures closer to 55 degrees F. (Plus, it comes in some really lovely colors. Hey, it matters!)
Under Armour
For less brisk weather, the Icebreaker Women's Atlas short-sleeved shirt ($49.99, Backwoods) is a great choice. Like all Icebreakers products, it's made of merino wool, which is soft and warm but natural and breathable. We can see this as a layer beneath a light track jacket for the first few cool fall days.
Backwoods.com
Vests are a terrific option for when it's starting to get quite chilly but it's not exactly frigid. We like that this Women's Starr vest ($69.95, Burton) features low-bulk technical fleece, so you get all the benefits of quick-drying, breathable, super-warm fleece but in a streamlined profile -- important both for your running form and for looking cute.
Burton.com
Sometimes, however, you need full coverage. This Women's Flight Apex Climateblock jacket ($159, The North Face) is full of good features. The shell is windproof (and we all know how vital that can be) but still breathable, so you won't end up stewing in your own sweat while the rest of you shivers. It's treated with a water-durable repellent, so you can run through snow and light rain without worrying, and it has reflective tape all over -- extra important as the days get shorter.
thenorthface.com
There's little that's more miserable than running with hands that feel like they're about to freeze off, so be sure to grab yourself a pair of gloves. We like that the Etip glove ($40, The North Face) allows you to work your MP3 player or phone with ease. Plus, when your gloves aren't overly bulky, it's easier to cram them in your pockets if the sun decides to heat things up.
thenorthface.com
Now for the bottom half. Running tights tend to be the most popular option, and the Insulator PerformX tights ($79.95, HDO Sport) are certainly a quality option with auto-sensor nanotechnology fabric, which works to keep the surface temperature constant (and you comfortable), even in the coldest weather.
cw-x.com
And, of course, there are your feet. Most runners would suggest you not layer socks for warmth while running as it can change the fit of your shoe and therefore the way you run. But you can trade your socks for a warmer version, like the Ex-Celerator Compression Toesock ($38, Injinji). The over-the-calf style provides extra warmth while the compression system amps up blood circulation.
www.injinji.com
Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans and workouts.
- 24-Hour Weight Loss Plan: Burn Calories Around the Clock
- Thu, 02 Sep 2010 14:30:00 EST -
Filed under: Diet & Weight Loss
Do you wake up about the same time every day sans alarm clock? Does your tummy start grumbling a few minutes past your regular lunch hour? That's your ingrained body clock, and researchers now know that circadian rhythms -- a 24-hour cycle that maintains your body's schedule -- play an important role in sleep, mood and weight gain.
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Circadian rhythms are indelibly linked to weight because they affect body temperature, blood pressure, heart rate and hormones. Research conducted at Oregon Health and Science University suggests that during the "wake phase," you metabolize food faster to provide the body with energy in the form of calories. In the "sleep phase," your digestive tract slows down, body temperature drops and mental alertness decreases.
Make the most of your own circadian rhythms by following our body clock guidelines to lose weight, boost stamina and get fitter faster.
6 a.m.
Your biological ticktock starts the moment you wake up and is affected by how long you've slept. According to the National Institutes of Health, circadian rhythms are produced by natural factors within the body, but they're also affected by signals from the environment. Light is the main cue, which turns on or off genes that control sleep-wake cycles, hormone release and other body functions.
What to do: Buy blackout curtains, turn your phone off and catch up on at least eight hours of sleep per night.
7 a.m.
Many studies suggest that sleep loss increases hunger and slows metabolism. Sleep loss has, in fact, been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, if you lose sleep or wake prematurely, you may continue to feel hungry all day despite food intake.
What to do: Each morning, create a healthy wake-up regimen, such as a few minutes of stretching in the shower or in-bed meditation before bolting out and rushing through a harried morning routine.
8 a.m.
Are you a morning exerciser? Eating 100 to 200 grams of carbohydrates within two hours of high-intensity exercise (either before or after) is essential to building energy stores for training. Waiting longer than two hours results in 50 percent less glycogen stored in the muscle and a less effective recovery. It may also lead to injury.
What to do: Lace up your walking or running shoes and blast about 300 calories in 30 minutes. If you did not eat a healthy breakfast before exercise, replenish carbohydrates afterward with a yogurt smoothie or a glass of OJ and several wheat crackers until you can hit the breakfast table or coffee shop.
9 a.m.
Stressed about an early-morning meeting and tempted to nosh jelly donuts on your way to work? How about a little exercise instead? "Try releasing toxins first thing in the morning to stabilize your weight loss attempts," said registered dietician Joan Clark, co-author of "The Complete Idiot's Guide to the Glycemic Index ." "We carry stress in our muscles and getting out the kinks early in the day may relieve tension headaches and backaches."
What to do: Lie in bed or on the floor and bring knees into your chest to stretch the lower back, then rock side to side slowly with eyes closed. Progress to 10 minutes of your favorite stretches.
10 a.m.
The early bird who gets the worm also has the longest amount of time in which to blitz off those breakfast calories! The moment food enters your stomach, energy from digestion is allocated to deal with it. Eat lean sources of protein to prevent energy spikes throughout the day.
What to do: Grab a breakfast of lean protein and healthy carbs, such as an egg white omelet with a cup of veggies and a little cheese, or even a whole-wheat English muffin with fruit and a dab of cream cheese.
11 a.m.
Prior to a lunchtime sandwich drink two 8-ounce cups of natural green tea (no sugar added). A study in the American Journal of Clinical Nutrition found that green tea extract, taken over a 24-hour period, increases metabolic rate by up to four percent. These effects are probably due to the high concentrations of catechin polyphenols, which boost fat oxidation.
What to do: Brew natural green tea leaves and keep a chilled batch in your travel mug, in the car, or on top your desk or dresser.
Noon
Drink two or three 8-ounce glasses of water if you have not already done so! Water helps maintain healthy body weight by suppressing appetite, reducing the body's level of sodium and maintaining muscle tone. "It's also necessary for proper kidney function, but it's so easy to take water for granted," said Dr. Donald Hensrud, co-author of "The Mayo Clinic Diet." "Water cushions joints, carries waste away and protects your organs and tissues, too."
What to do: For the body to metabolize properly, you should drink half your body weight in ounces per day, said Hensrud. If you weigh 130 pounds, for example, drink a minimum of 65 ounces of water, about eight 8-ounce cups.
1 p.m.
Plan meals wisely: Lunch should contain protein, healthy fats, complex carbohydrates and non-starchy veggies to sustain stamina and curb cravings later. Make sure lunch is packed with fiber, too. "The high-fiber content of vegetables, fruit and whole grains bulk up your diet so you feel satiated longer," said Hensrud. You require 25 to 35 grams a day!
What to do: To bypass bloating, feel alert and optimize digestion, incorporate oatmeal and apples into breakfast; whole-wheat bread and vegetables into lunch; and beans, legumes and greens into dinner.
2 p.m.
Have a pickle for a snack! That's right: Acidic foods significantly lower the glycemic index of a midday meal by one-third. What does that mean to dieters? "The slower your carbohydrates break down, the lower their glycemic index and the healthier your food intake," said dietitian Clark. "Acidic foods slow the emptying of your stomach, which is a boon to any weight loss plan."
What to do: Nibble acidic foods such as pickles, tangy salsa, marinated veggies or sourdough bread for lunch or snacks. Other acidic foods include horseradish, pickled beets, lemon juice and pickled herring.
3 p.m.
Watch water intake midday: You may have to increase daily consumption during intense exercise as well as in hotter temperatures. (Psst: Medications require an increase of water intake, too, so check with your doctor.)
What to do: A good way to make sure you drink enough is to carry a stainless steel bottle of water with you at all times. Add sliced citrus to make it tastier.
4 p.m.
This is your lowest energy point, when body temperature drops and cravings creep up. Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes overproduction of insulin, which can lead to body fat storage and insulin resistance, critical to the development of diabetes.
What to do: Your body truly craves sleep now, according to your body clock: Try a short 20-minute power nap to rejuvenate. If that's impossible, head outdoors in the sunshine to boost stamina and reset your body clock. If cravings strike, try chewing sugar-free gum or a fiber-filled apple.
5 p.m.
Physical co-ordination, stamina and metabolic rate peak! Perfect time to slate a game of doubles tennis or schedule an early-evening kickboxing class.
What to do: Thirty minutes pre-workout, nibble a handful of raw almonds and drink a cup of green tea or even a small, low-fat mocha latte to fuel up. Natural appetite suppressants, like the caffeine in green tea or iced coffee, rebalance your brain and curb cravings.
6 p.m.
In the early evening, core temperature is at its warmest, which makes your muscles and joints supple and helps you sidestep exercise strains and side stitches. Early-evening workouts that target your endurance muscles, such as core training, hardcore yoga stretching, and step-interval workouts, are best now.
What to do: Try a Power Pilates class or a Core Fusion DVD and you'll feel pumped and primed for action all night long.
7 p.m.
Hunger levels rise now, so drink another cup of green tea or sip soup before dinner to curb appetite. Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with green tea extract consumed 60 percent less food after seven days of daily injections, which may have something to do with the blood sugar-regulating effects of green tea.
What to do: If you are still craving solids but don't want to ruin your appetite for dinner, try snacking on fresh fruit slices such as apple, watermelon, peach or orange, since these fruits have high water and fiber content.
8 p.m.
High-cortisol hormone production brought on by, say, a horrid commute or a brawl with your boyfriend, can set off an unhealthy chain reaction that puts your body into evening crisis mode. Rebalancing brain chemistry with a balanced meal and a five-minute meditation sends out signals of well-being to combat these fight-or-flight hormones. More reasons to make dinner a simple, slow and contented affair.
What to do: Eat a meal high in omega-3 fish oils to help you drop inches and soothe stress. Studies at the University of South Australia found that eating omega-3 fish oil combined with moderate aerobic exercise jump-starts weight loss. Stir-fry a salmon filet (use peanut oil or other omega fatty acids) with two cups of cruciferous veggies and watch the pounds (and anxiety!) melt away.
9 p.m.
Sip a cup of warm milk since the carbohydrate and insulin released make it easier for tryptophan to be absorbed into the brain, making you sleepy. Being fully hydrated regulates the body's temperature and helps muscles contract, which, in turn, leads to a more productive workout tomorrow, not to mention a more restful night's sleep.
What to do: Wind down gradually during evening hours with great conversation and good company. Alternate: If water or milk won't cut it, sip a glass of antioxidant-rich red wine in the evening as a lower-calorie option to fattening bedtime snacks.
10 p.m.
Can you padlock your fridge? Avoid eating additional calories in the evening, since your body gears up to extract all the nutrients you took in during the day. Eating food late at night and going to sleep forces the body to expend energy on digestion during sleep time, which is neither effective for dieting nor for snoozing.
What to do: Brush and floss your teeth so you're not tempted to nosh.
11 p.m.
Sustained high cortisol levels (and production of other stress hormones) can lead to intense cravings and binge eating at night, so it's important to adopt a calming bedtime ritual, such as taking a bath, playing with your kids or reading a book for several minutes before lying down.
What to do: Jot personal notes into a food and exercise diary before you hit the sack, including workout times, calorie counts and other mind-body notes. Identify your weak willpower moments, as well as your most satisfying meals, and you'll set yourself up for success tomorrow.
Midnight
You should be sleeping now, not stressing! Studies show that decreased amounts of deep REM sleep can lead to increased food intake. Abnormal circadian rhythms have also been associated with depression, bipolar disorder and seasonal affective disorder.
What to do: Understand what makes your biological clock tick from day to day, which will lead to healthy weight loss, regular workouts and a happier life.
Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans, workouts and more. - Shape Move of the Week: Behind the Scenes With Marisa Tomei
- Thu, 02 Sep 2010 14:00:00 EST -
Filed under: Fitness
When it comes to staying in shape, Marisa Tomei follows only one rule -- she does what she wants, when she wants. Sometimes that means that she'll enjoy hula hooping. Other times she'll dance or do Pilates or yoga to eliminate stress.
To hear more about her secrets, check out the Shape Move of the Week:
How do other celebs stay fit and fabulous? Find out at Shape. - Labor Day Roundup: Healthy Barbecue Swaps
- Thu, 02 Sep 2010 13:00:00 EST -
Filed under: Recipe Rehab with Tanya Zuckerbrot, Diet & Weight Loss
Thomas Barwick, Getty ImagesLabor Day marks the end of summer, and many folks celebrate by whipping up their favorite cookout foods one last time. Here are some healthier swaps to get you through the day without overindulging.
Kabobs
Swap out large servings of grilled meat for smaller portions and more vegetables. Chop meat into one- to two-inch cubes and thread on skewers with chunks of vegetables such as onions, tomatoes, zucchini, bell peppers and, my favorite, mushrooms. Alternating meat and vegetables on the kabobs creates a meal lower in calories and higher in vitamins and minerals from the brightly colored vegetables.
Corn Salad
Instead of slathering your corn on the cob with butter and salt, toss it with some cherry tomatoes and balsamic vinegar and enjoy a lower-calorie corn salad.
Ingredients:
- 4 ears of corn, grilled.
- 1 cup cherry tomatoes, quartered
- 1 small red pepper, chopped
- 1 scallion, chopped
- 1/4 cup chopped basil
- 1 tablespoon balsamic vinegar
- 1 tablespoon lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
1. Cut corn kernels off the cob.
2. Combine vegetables and basil in a large bowl.
3. Whisk together balsamic vinegar, lime juice and olive oil. Add to vegetable combination and mix well.
Serves: 8
Nutrition Content (per serving):
82 calories, 2 g fat, 0 g saturated fat, 15 g carbohydrates, 3 g sugars, 2 g fiber, 2 g protein, 15 mg sodium
Pasta Salad
Typical pasta salads with mayonnaise-based dressings and large amounts of pasta can add up to more than 300 calories per serving. Swap in a vinegar-based dressing and cut the carbohydrates by mixing high-fiber vegetables for a lower-calorie side dish.
Ingredients:- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 2 cloves garlic, crushed
- 2 teaspoons dried oregano
- 2 tablespoons extra-virgin olive oil
- Salt and freshly ground black pepper to taste
- 8 ounces whole-wheat spiral pasta, cooked according to package directions
- 1 large tomato, chopped
- 1 green bell pepper, chopped
- 1 yellow bell pepper, chopped
- 3 scallions, chopped
- 1 cucumber, chopped
Instructions:
1. In a small bowl, whisk together the vinegar, lemon juice, garlic, oregano, olive oil, salt and pepper.
2. In a large bowl, combine the salad ingredients. Mix in the dressing and serve chilled.
Serves: 8
Nutrition Content (per serving):
151 calories, 4 g fat, 1 g saturated fat, 27 g carbohydrates, 2 g sugars, 1 g fiber, 5 g protein, 19 mg sodium
Fruit Cocktail
A fruit salad is the perfect sweet treat for a hot day. Instead of adding large amounts of sugar or syrup, add flavor with fresh herbs, such as basil or mint, and a small amount of lemon juice. Chop up whatever fruit you have (watermelon, peaches, blueberries and pears are all in season right now) and add the juice from one lemon (or lime) and about 1/4 cup of chopped basil or mint. Make a day in advance to allow the flavors to blend together.For more healthy cookout recipes, check out my makeovers of these Five BBQ Classics.
Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!
- Fruit and Veggies Could Decrease Lung Cancer Risk: This Week on AOL Health
- Thu, 02 Sep 2010 11:00:00 EST -
Filed under: Diet & Weight Loss, News
If you're struggling to quit smoking and looking for other ways to be healthy, new research has found that a diet high in a variety of fruits and veggies could reduce your risk for lung cancer.
Antonio Mo, Getty Images
Though the authors did say that the best way to reduce your risk of cancer is to kick your tobacco habit for good, adding more of these foods -- and different varities -- could have similar, though less significant, benefits.
"It makes sense to assume that it is important that you not only eat the recommended amounts but also consume a rich mix," lead researcher Dr. H. Bas Bueno-de-Mesquita said in a statement.
Visit AOL Health to read the full story and see what other experts have to say.
Quitting smoking is a tough battle, and so is losing weight. Despite some setbacks, That's Fit weight loss blogger Ashley is pushing through her struggle to get fit and get back on the right track. - Fit Links: Savvy Splurging, the Perfect Crunch and More
- Thu, 02 Sep 2010 10:00:00 EST -
Filed under: Diet & Weight Loss
There are hundreds of wonderful sites on healthy living to be seen all over the blogosphere. Here at Fit Links, we'll introduce you to some that have caught our eye.
Don't feel bad about enjoying a splurge -- here are some tips from Health.com on how to keep your diet on track while enjoying a decadent meal out on the town.
Crunches can be an incredibly effective exercise -- as long as you do them right. Shape provides you with some easy guidelines for making sure you're getting the best workout for your abs.
Are you destined to be fat forever? That's Fit Canada explains how an innocent binge can have a lasting impact.
Your old ones have served you well, but is it time for a new pair of sneakers? Oh She Glows shares some signs that you might need to head to the running store.
Inspired by "Eat Pray Love"? Adopt the lifestyle -- and the rigorous yoga routine -- with this advice from celeb yogini Mandy Ingber on Fit Celeb.
Read any good Tweets? Give us a shout on Twitter and let us know all about it! - Fresh Fall Meal Plan
- Wed, 01 Sep 2010 14:00:00 EST -
Filed under: Diet & Weight Loss
Say goodbye to awful sugar-free, fat-free junk that's supposed to help you lose weight. I designed this delicious, high-antioxidant, two-week meal plan to give you energy through busy days and help you drop a size before the leaves start to fall. It contains simple, easy-to-make recipes that use tasty, seasonal ingredients you'll love, as well as grab-and-go options for hectic days. You'll enjoy three meals and two snacks per day, and I encourage you to drink eight glasses of water with a squeeze of lemon and two cups of green tea, as well.
Getty Images
WEEK 1
Monday
Breakfast:
Honeycrisp Breakfast Parfait
1/2 cup low-fat cottage cheese mixed with 1 chopped Honeycrisp apple and 10 almonds, sprinkled with 1/4 teaspoon cinnamon
Snack:
1/2 cup sliced cucumber and 1/2 cup diced zucchini, dressed with 2 teaspoons olive oil, 1/2 teaspoon fresh parsley and 1/2 teaspoon fresh dill.
Lunch:
Cheesy Black Bean Soup
1 cup black bean soup topped with 2 tablespoons crumbled, reduced-fat feta cheese
Side salad: 1 cup Bibb lettuce, 1/4 cup sliced cucumber, 1/4 cup sliced mushrooms and 1/4 cup chopped tomato dressed with fig vinegar and squeeze of lemon
Snack:
Mix 1 teaspoon sunflower seeds, 1 teaspoon pumpkin seeds, 8 walnuts and 2 chopped dried apricots
Dinner:
Grilled Rosemary Chicken With Roasted Veggies
4-ounce chicken breast brushed lightly with olive oil and seasoned with 1/2 teaspoon dried rosemary, salt and pepper to taste before grilling
Serve with 1/2 baked sweet potato and 8-10 roasted asparagus spears roasted and drizzled with balsamic vinegar.
Tuesday
Breakfast:
Vanilla Walnut Oatmeal
1/2 cup cooked oatmeal made with 1 cup skim milk
Mix in 1 tablespoons chopped walnuts, 1/4 teaspoon vanilla extract and 1/8 teaspoon cardamom
Snack:
2 celery stalks with 2 teaspoon almond butter sprinkled with 1/4 teaspoon cinnamon
Lunch:
Tarragon Grilled Chicken Breast With Tomato and Eggplant Stack
4-ounce chicken breast brushed lightly with olive oil and seasoned with 1 teaspoon fresh tarragon, salt and pepper to taste before grilling
Tomato and Eggplant Stacker
Layer 1 1/4 inch-thick sliced, grilled eggplant and 1 1/4 inch-thick sliced tomato; repeat three times. Top with 1 ounce part-skim shredded mozzarella cheese.
Snack:
3/4 cup nonfat plain yogurt mixed with 1/2 cup canned pumpkin sprinkled with 1/4 teaspoon cinnamon
Dinner:
Salmon With Steamed Spinach and Cucumber-Yogurt Sauce
Keri Glassman
1 cup nonfat plain yogurt
1 cup seedless cucumber, diced
2 teaspoons chopped fresh dill or 1 teaspoon dried
2 teaspoons lemon juice
Salt and freshly ground black pepper
4-ounce skinless salmon fillet, preferably wild (about 3/4-inch thick)
2 cups baby spinach
1 teaspoon olive oil
1. Combine yogurt, cucumber, dill and lemon juice in bowl. Add salt and pepper to taste. Set aside.
2. Grill salmon 3 to 4 minutes per side or until the fish is cooked through.
3. Steam spinach and toss with olive oil and squeeze of lemon.
4. Top salmon with 2 tablespoons of the reserved cucumber-yogurt sauce and serve with spinach on the side. Refrigerate remaining sauce for another use.
Wednesday
Breakfast:
Hearty Whole-Grain Toast With Avocado and Tomato
1 slice whole-grain toast topped with 1/4 avocado and 1 to 2 slices tomato, then drizzled with 1 teaspoon olive oil and squeeze of lemon
8-ounce DIY green tea latte made with skim milk
Snack:
1 cup red bell pepper slices with 2 tablespoons hummus
Lunch:
Salmon, Spinach and McIntosh Salad
2 cups baby spinach leaves, 1/2 cup chopped McIntosh apple and 1 tablespoon chopped pecans dressed with 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1 tablespoon olive oil, and salt and pepper to taste. Top with 4-ounce poached salmon.
Snack:
Cinnamon Sweet Potato "Chips"
Cut 1/2 sweet potato into 1/4 inch-thick slices. Spread single layer on baking sheet and mist with 2 sprays olive oil. Sprinkle with 1 teaspoon cinnamon and bake at 400° F for 30 minutes or until crispy.
Dinner:
Roasted Pork Tenderloin With Veggies and Mashed Cauliflower
Thursday
Breakfast:
Berry Banana Breakfast Smoothie
Snack:
1 sliced pear sprinkled with 1/4 teaspoon cinnamon
10 pecan halves
Lunch:
Turkey Burger
4-ounce grilled turkey burger topped with 2 teaspoon Dijon mustard, 1 slice tomato, 1 tablespoon Gorgonzola cheese. Serve with 1 cup steamed spinach.
Snack:
1 steamed artichoke topped with 2 tablespoons grated Parmesan and squeeze of lemon
Dinner:
Hearty Greek Salad
Friday
Breakfast:
Grab 'n' Go Cereal
3/4 cup Nature's Path Organic Smart Bran with 1 cup skim milk and 2 tablespoon ground flaxseed
Snack:
1 cup steamed edamame, topped with sea salt and pepper to taste
Lunch:
Warm Turkey Melt
Layer 1 slice whole-grain bread with 4 slices roasted turkey breast, 1 slice tomato and 1/4 cup sprouts. Then melt 1 slice reduced-fat cheddar cheese on top in broiler.
Serve with 1 cup sliced red bell peppers
Snack:
1/2 cup nonfat plain Greek yogurt mixed with 1/2 cup raspberries and 1/2 teaspoon unsweetened cocoa powder
Dinner:
Flank Steak, Mushroom and Onion Saute
Saute 1 cup shiitake mushrooms and 1/2 cup chopped yellow onion in 2 teaspoons olive oil. Spoon over 4-ounce broiled flank steak. Side salad: 1 1/2 cups mixed mesclun greens, 1/4 cup chopped bell pepper, and 1/2 cup sliced cucumber. Dress with vinegar of choice.
Saturday
Breakfast:
Harvest Veggie Omelet
Lightly coat skillet with 2 sprays canola oil and saute 1/4 cup chopped red bell pepper, 1 tablespoon chopped yellow onion and 1/2 cup chopped zucchini over medium-high heat until tender. Beat 1 egg and 3 egg whites with 1/4 teaspoon cayenne pepper and 1/4 teaspoon salt to prepare omelet.
Serve with 1 slice dry whole-grain toast
Snack:
1 cup carrot sticks with 2 teaspoon natural peanut butter
Lunch:
Rustic Grilled Chicken Salad
4-ounce grilled chicken over 2 cups shredded greens and red cabbage, 1/2 cup roasted butternut squash (see recipe), 1/2 cup sliced fennel, 1 tablespoon crumbled goat cheese, 1 tablespoon chopped walnuts dressed with fig vinegar
Snack:
8-ounce DIY green tea latte made with skim milk and 18 pistachios
Dinner:
Shrimp With Crispy Kale Chips
Sunday
Breakfast:
Caramelized Grapefruit
Slice and section 1/2 grapefruit. Broil and top with 1/2 teaspoon cinnamon. Pair with 3/4 cup nonfat plain Greek yogurt mixed with 2 tablespoon ground flaxseed, 1/4 teaspoon vanilla extract and 1/8 teaspoon cardamom .
Snack:
1 cup endive leaves with avocado salsa (mix 2 tablespoon chopped avocado with 1/2 cup salsa)
Lunch:
Spicy Lentil Soup
1 cup lentil soup sprinkled with 1/2 teaspoon cumin
Serve with 1 cup steamed broccoli tossed with 1/2 teaspoon olive oil and 1 teaspoon pine nuts
Snack:
Roasted Butternut Squash
Keri Glassman
1 butternut squash, peeled
2 tablespoons olive oil
Dash kosher salt
1. Preheat oven to 425° F.
2. Spray a heavy baking sheet with canola or olive oil spray.
3. Cut the squash in half lengthwise, remove seeds and cut into chunks.
4. Toss with oil and sprinkle with kosher salt, making sure the squash is evenly coated.
5. Spread in single layer on the prepared baking sheet and bake 20 minutes.
6. Flip and bake 15 more minutes or until golden brown.
Dinner:
Apricot Chicken With Broccoli and Cauliflower
Combine 1/2 chopped apricot with 1 tablespoon raisins, 2 teaspoons balsamic vinegar, and 1 teaspoon olive oil. Spoon over 4-ounce grilled chicken breast.
Serve with 1/2 cup each steamed broccoli and cauliflower.
WEEK 2
Monday
Breakfast:
Monday Morning Peach Delight
1 sliced peach topped with 1/2 cup low-fat cottage cheese and 8 walnut halves, sprinkled with 1/4 teaspoon cinnamon
Snack:
1 cup sliced red cabbage drizzled with 1/4 teaspoon olive oil, 1 teaspoon cider vinegar, 2 teaspoon dried cranberries and 2 teaspoon slivered almonds.
Lunch:
Chicken Sausage With Garlic Roasted Brussels Sprouts
4-ounce chicken sausage (prepared according to package directions)
1 cup Brussels sprouts, halved and roasted with 2 teaspoon olive oil and ½ teaspoon minced garlic
Snack:
Beet and Carrot Chips
1 medium beet, thinly sliced
2 large carrots, thinly sliced
2 teaspoons olive oil
Dash sea salt
1. Preheat oven to 350° F.
2. Place veggies on baking sheet. Brush with olive oil and sprinkle with sea salt.
3. Bake 8 to 12 minutes or to desired crispness.
Dinner:
Broiled Cod With Spinach and Onion Saute
4-ounce broiled cod served with 2 cups spinach sautéed with 1/4 cup onion in 1/2 teaspoon olive oil
Side salad: 1 cup arugula, 3 orange slices, 1/2 cup chopped fennel
For dressing, mix 2 teaspoon olive oil, 1 tablespoon balsamic vinegar, and salt and pepper to taste.
Tuesday
Breakfast:
Eggs-cellent On-the-Go
2 hard-cooked eggs with 2 high-fiber crackers; top eggs with 1/4 teaspoon paprika
Snack:
8-ounce soy milk latte with 10 almonds
Lunch:
Tuna and Artichoke Salad
4-ounce chunk light tuna in water drained over 2 cups romaine lettuce with 1/4 cup hearts of palm, 1/4 cup artichoke hearts and 1/2 cup grape tomatoes. Dress with 2 teaspoon olive oil, a squeeze of lemon, and salt and pepper to taste.
Snack:
1 sliced granny smith apple sprinkled with 1/4 teaspoon cinnamon
Dinner:
Tofu and Broccoli Stir-Fry
Saute 4 ounces cubed firm tofu, 1/4 cup chopped red bell pepper, 1/4 cup water chestnuts, 1/4 cup snow peas, 2 tablespoon cashews and 1/2 teaspoon sesame oil. Serve with 1 cup steamed broccoli.
Wednesday
Breakfast:
Peanut Butter Toast
1 slice whole-grain toast with 2 teaspoons natural peanut butter
8-ounce latte made with skim milk
Snack:
2 celery stalks with 2 tablespoon hummus
Lunch:
Split Pea Soup With Fall Veggie Salad
1 cup split pea soup sprinkled with 1 tablespoon grated Parmesan cheese
Side salad: 1 cup red leaf lettuce, 1/4 cup sliced zucchini,1/4 cup shredded carrots, 1/4 cup sliced radish, 1 tablespoon sunflower seeds. Dress with 1 teaspoon olive oil, a squeeze of lemon, and salt and pepper to taste.
Snack:
1/2 grapefruit sectioned, topped with 2 tablespoons nonfat ricotta cheese mixed with 1/4 teaspoon cinnamon
Dinner:
Dijon Salmon and Chickpea Salad
4-ounce broiled salmon topped with 1 teaspoon Dijon mustard and 1 teaspoon soy sauce. Serve with 8-10 steamed asparagus spears. Side salad: 1/3 cup chickpeas, 1 teaspoon lemon juice, 1 teaspoon chopped fresh dill, and sea salt to taste.
Thursday
Breakfast:
Nut 'n' Apple Yogurt
Mix 3/4 cup nonfat plain Greek yogurt with 1/2 chopped Granny Smith apple and 8 pecan halves.
Snack:
1 quartered whole-wheat tortilla (such as La Tortilla Factory) sprinkled with sea salt and baked 10 minutes at 350° F
Serve with avocado salsa: Mix 2 tablespoons chopped avocado with 1/2 cup salsa.
Lunch:
Lemon Salmon Salad
Combine 1 cup chopped romaine lettuce, 1 chopped plum tomato, 1/4 cup sliced carrots, 1/4 cup chopped yellow bell pepper, and 1/2 cup artichoke hearts. Top with 4 ounces canned salmon and 18 pistachios. Drizzle salad with 1 ounce lemon juice and 1 teaspoon black pepper.
Snack:
Spiced Carrot Crisps: Toss 1 cup thinly sliced carrots with 1/8 teaspoon cardamom and 1/4 teaspoon cinnamon. Place on baking sheet and brush with 1 teaspoon olive oil. Bake at 350°F for 8 to 12 minutes.
Dinner:
Roasted Pork, Squash and Spinach Salad
Keri Glassman
4 ounces pork tenderloin
1 tablespoon dry mustard
Salt and pepper to taste
1 teaspoon freshly squeezed lemon juice
2 tablespoons olive oil
1/2 teaspoon honey
1 cup spinach
1/2 cup roasted butternut squash (see recipe)
1/2 cup shredded red cabbage
1/4 cup chopped mushrooms
1/2 cup sliced red bell pepper
1. Preheat oven to 400° F.
2. Rub the pork with dry mustard and sprinkle with salt and pepper. Place in a roasting pan lightly sprayed with cooking spray.
3. Cover with foil and bake 30 to 40 minutes or until a meat thermometer reads 150° to 160° F. Let stand 5 minutes.
4. Combine lemon juice, oil, honey, and salt and pepper to taste in small bowl. Toss with spinach, squash, cabbage, mushrooms and red bell pepper in serving bowl.
5. Thinly slice pork and serve over prepared salad.
Friday
Breakfast:
Open-Faced Egg and Cheese
Scramble 1 egg and 3 egg whites. Serve over 1 slice whole-grain toast and sprinkle with 1/4 teaspoon paprika and 1 ounce shredded, reduced-fat cheese.
Snack:
15 red grapes with 10 almonds
Lunch:
Cheesy Potato Bake
1 baked sweet potato topped with 1/2 cup low-fat cottage cheese and 1/2 teaspoon cinnamon
Snack:
3 cups air-popped popcorn with 1 tablespoon dried cranberries and 1/4 teaspoon cinnamon
Dinner:
Balsamic Grilled Chicken With Asparagus
Grill 4-ounce chicken breast brushed with 1 tablespoon balsamic vinegar, 1 teaspoon olive oil, salt and pepper. Serve with 1 cup steamed asparagus topped with 2 tablespoons Parmesan cheese.
Saturday
Breakfast:
Cinnamon Pecan Quinoa
Add 1/2 cup plain soy milk to 1/3 cup cooked quinoa and heat for 30 to 60 seconds in microwave. Mix with 2 tablespoons chopped pecans and 1/2 teaspoon cinnamon.
Snack:
1/2 cup sliced cucumber, 1/2 cup tomato, and diced red onion with 2 tablespoons olive oil and lemon juice
Lunch:
Southwestern Stuffed Acorn Squash
Snack:
3/4 cup nonfat plain Greek yogurt mixed with 2 teaspoons natural peanut butter
Dinner:
Broiled Scallops With Warm Spinach and Green Beans
4 ounces broiled scallops over bed of 1 cup steamed spinach
1 cup green beans tossed with 2 teaspoons olive oil and 1 teaspoon sliced pecans
Sunday
Breakfast:
Goat Cheese and Veggie Omelet
Saute 1/4 cup chopped broccoli and 1/4 cup chopped mushrooms in 1 teaspoon olive oil. Beat 1 whole egg and 3 egg whites to prepare omelet. Top with 1 tablespoon crumbled goat cheese.
Snack:
1 cup carrot sticks with 2 teaspoons almond butter
Lunch:
Sprout Oat Sandwich
1 slice oat nut bread topped with 2 tablespoons hummus, 1/4 avocado, 1/4 cup sprouts, 4 cucumber slices and artichoke hearts on side
Snack:
Peel, core and slice 1 Honeycrisp (or other tart apple) into 1/2 inch-thick rounds. Grill apple slices until just tender, turning once, and top with 1 ounce shaved sharp cheddar cheese.
Dinner:
Baked Chicken Parm With Spaghetti Squash
4-ounce grilled chicken breast topped with 1/2 cup marinara sauce, 2 tablespoons melted part-skim mozzarella and served over 1 cup roasted spaghetti squash - Walk Off the Weight This Fall
- Wed, 01 Sep 2010 13:00:00 EST -
Give your workout routine a fresh start this fall. These four power walks will melt away fat while toning your entire body in less than 30 minutes. You can choose to do them indoors or out, and try a different walk each time you work out to beat exercise boredom.
Getty Images
"Athletic striding smokes hundreds of calories when you boost the pace, duration and intensity," said fitness expert Petra Kolber, creator of the "Step by Step Strength Training" DVD. "Exercisers underestimate how fast or how far they can walk, but you've got to push it to maximize fat-burning and muscle-toning benefits."
When you perform these walks, track your rate of perceived exertion, a scale that indicates when to bump up or decrease walking pace for faster results.
Aim to walk four to five times per week. You'll burn hundreds of calories and kick-start energy with each workout.
WALK 1: SUPER-SCULPT BUTT AND THIGHS
This cardio-sculpting program uses uphill walking on a treadmill to zero in on thighs, glutes and hips. "Do the workout on a treadmill first, so you'll be more accustomed to the pacing and RPE, and then take it outside to natural hills in your hood," said Reed.
Minute 0:00-3:00
Warm up at 3 mph on a 3 percent incline. "If you feel like the intensity is too much at any point, decrease speed on the treadmill but maintain the incline," he said. Try walking on your toes for 30 seconds and on your heels for another 30 seconds to prep lower-body muscles for hills. (RPE 3)
Minute 3:00-6:00
Increase speed to 4 mph and gradually increase incline to 6 percent. "Increase the incline every 30 to 60 seconds so your body can adapt," Reed said. Consciously contract your butt muscles as you stride at steeper grades. (RPE 4, 5)
Minute 6:00-9:00
Increase speed to 4.5 mph (a brisk 13-minute mile) and gradually increase incline to 9 percent. "Lean into the hill to target butt and hips," said Reed. (RPE 6, 7)
Minute 9:00-15:00
Over the next seven minutes, maintain 4.5 mph and incrementally increase incline to the maximum. "Avoid holding onto the handrails. If you feel like you have to hold on, decrease speed until you can walk at this incline for several minutes," said Reed. For 30 to 60 seconds, try walking with your hands on your hips to make legs work harder. (RPE 8, 9)
Minute 15:00-20:00
Begin cooling down by lowering the percent of incline every 30 seconds or so. "Spend the last two minutes at a warm-up pace to allow heart rate to recover," Reed says. Stretch on your own after every walk. (RPE 4, 3)
WALK 2: DO-ANYWHERE YOGA-CORE WALK
Strengthen your body, increase flexibility and flatten your abs with Petra Kolber's yoga-walk routine. You'll finish a speedy 15-minute walk with five minutes of core moves, and you'll focus on contracting abdominals during the walk itself. "If you want more yoga and less walking, warm up with sun salutations," Kolber said. "They key to yoga walking is breathing deeply through the nose to cultivate calmness," said Kolber, creator of the "Breathe" DVDs. Instead of counting reps during core exercises, use eight full breaths per move.
Minute 0:00-5:00
Walk briskly to warm the heart and muscles. Begin inhaling and exhaling only through the nose and allow your belly to expand fully during inhales. Start consciously focusing on pulling your navel into your spine and contracting all your belly muscles. (RPE 3, 4)
Minute 5:00-15:00
Pump up the walking pace to 5 miles per hour (about a 12-minute mile). "As you breathe deeply, do an internal body scan and send your breath to areas of your body that seem tight or sore," Kolber said. (RPE 5, 6)
Minute 15:00-20:00
Do eight breaths (or one minute) per move. Standing side reach: Place left hand on left outer thigh and reach right hand overhead to reach up and out. Switch sides after four slow breaths. Boat pose: Sit on tailbone and grasp shins with your hands. Slowly extend both arms and legs in a V position and balance here. Yoga bicycle: Lie back into crunch position with knees bent and slowly cross right elbow to left knee and alternate sides using one movement per inhale/exhale. (Inhale, touch right elbow to left knee, exhale touch left elbow to right knee and vice versa). Side plank: From plank pose, keep right palm flat on the floor and shift body weight over to right side so left arm can reach up to the ceiling. Stack ankles and knees on top of each other and look up to left fingertips and hold for four breaths, then switch sides. Elbow plank: Press forearms and palms into mat, lift body into a straight line, hold for eight breaths. (RPE 7 for all). Stretch thoroughly.
WALK 3: TREADMILL FAT BLASTER
Breaking into a slow run or jog burns more overall calories on the treadmill, said Reed. To maximize caloric expenditure, keep your body guessing at what comes next. "To budge frustrating fat, try going faster than you're used to and add new moves to prevent boredom and tap more muscle groups," said Reed.
Minute 0:00-3:00
Warm-up walk on a flat treadmill at 3.5 mph. (RPE 3)
Minute 3:00-6:00
Pick up the pace to walk briskly at 4.5 mph. Take more steps (rather than longer steps) to pick up speed. (RPE 4)
Minute 6:00-9:00
Reduce speed to 3.5 mph and intermittently lower hips into a half squat, or what Reed calls a "tunnel walk," pretending you have to stoop to get through a tunnel. Don't lean too far forward, which places undue stress on the lower back. (RPE 5)
Minute 9:00-12:00
Bump up your speed to 4.5 mph and walk with arms raised overhead about shoulder width apart. "This will increase heart rate by 10-20 beats per minute. Reed calls this the "field goal walk" and said it places great demands on the cardiovascular system. (RPE 6, 7)
Minute 12:00-15:00
Lower your arms and walk briskly for the next three minutes at 4.5 mph. (RPE 5)
Minute 15:00-18:00
Break into a slow jog, gradually increasing speed on a flat treadmill until you're running 6 mph. "Keep arms pumping naturally at your sides and be aware of foot placement on the treadmill," said Reed. (RPE 7, 8)
Minute 18:00-21:00
Gradually decrease pace to walk 4 mph and begin cooling down. (RPE 6)
Minute 21:00-24:00
Finish with a slower warm-up pace, then stretch. (RPE 3)
WALK 4: OUTDOOR ENERGY BOOSTER
This 20-minute "soul walk" pumps up your calorie burn and lifts your spirits. The focus is on connecting your mind to your movements and on stretching tight muscles. "On this steady-state walk, focus on objects you're passing, the way your body feels and on your own deep breathing," said Kolber.
Minute 0:00-4:00
Find a quiet place to take in your surroundings and sit cross-legged. Close your eyes and place your hands on your lower abdomen. Breathe in deeply, allow belly to expand and pause at the end of your inhales as you breathe calmly for several minutes. Blink open your eyes, inhale deeply and shake everything out. (RPE 2)
Minute 4:00-8:00
Slowly increase walking pace with arms pumping at your sides until you feel slightly out of breath. Listen to the birds and anything you hear in your surroundings. (RPE 3, 4)
Minute 8:00-12:00
Bring your attention to the scents around you as you pick up your walking pace. Notice the different flowers or foliage that you pass. Match your breath to your pace, inhaling for four strides and exhaling for four strides. (RPE 5)
Minute 12:00-16:00
Bump up walking pace again so you are breathless but not quite panting. Notice any negative thoughts that may enter your mind and simply exhale them away. Can you hear the call of different birds? Can you hear the sound of children laughing nearby? (RPE 7, 8)
Minute 16:00-20:00
Walk and observe nature as you gradually wind down. Check in to see how you are breathing. Can you slow your breath even more? Now shift your focus to the sounds around you. Lastly come back to the sights that you see and prepare to stretch. (RPE 5)
Hold the following stretches, in any order, for 60 seconds immediately after walking (RPE 3).
Seated hamstring stretch: Sit with legs extended in front of you, feet flexed up, and elongate from the waist. Fold over shins to grab ankles, shins or calves.
Side-lying quadriceps stretch: Lie on right side with head in bent right arm and pull left heel to buttocks. Press knees together and hold left foot to buttocks with left hand for 60 seconds, then switch sides.
Supine hip stretch: Lie back and cross right ankle over left knee. Reach through to grasp left shin and pull it closer into chest. Elongate from the tailbone and switch sides after 60 seconds.
Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans, tips and more. - Celebrate National Yoga Month With Free Classes
- Wed, 01 Sep 2010 12:00:00 EST -
It's September. Do you know where your inner yogi is?
National Yoga Month
Free yoga for a week ought to help you find her.
September 1 kicks off National Yoga Month, and to help inspire would-be yogis to get off the couch and onto the mat, the Yoga Month website is distributing coupons for "One Week of Free Yoga" at more than 1,200 studios nationwide.
Administered by the Yoga Health Foundation, the 30-day celebration is designed to motivate people to practice yoga, according to its founder and 20-year downward dog veteran, Johannes Fisslinger.
"We want people to experience the benefits of yoga," he said. "Health comes from the inside out. Yoga not only strengthens every part of the body and increases flexibility; it is also scientifically proven to reduce stress, which is a major cause of illness."
Whether you're in the mood for a serious sweat session or a mellow meditation, a free month is likely to encourage even the most yoga-challenged individual to give it a try.
In addition to free classes, other yoga studios are reaching out to the community with educational events, donation classes for a charity, contests and giveaways.
Go Yoga in Fernandina Beach, Fla. is challenging students to a playful competition by asking, "How has yoga transformed your life?" The winner will receive free yoga for the rest of the year. "We are hoping the community really takes the time to think about our relationship with each other, our environment and the world in which we live," said Go Yoga co-owner Cassie McClellan. "At its root, the word 'yoga' means to join, to bring together. Our hope this month is that everyone realizes our oneness, our interdependence, our yoga."
Another group of studios in Chicago is putting on a free outdoor yoga day that includes lakefront classes, Thai massage and kids' programs. There is also a music-yoga festival in New Jersey. And certain cities are offering free citywide classes.
The long-term goal of National Yoga Month is not getting more people to om in unison; rather it's about leading people to more fulfilling, conscious lifestyles.
"The most difficult part of helping people get into a practice is just that -- getting into a practice," said McClellan. "It's not a once-a-week or once-a-month thing." It's a state of being -- one that really begins when we roll up our yoga mats and step out into the world.
Also part of the September awareness campaign is the release of "Titans of Yoga," a movie that brings together 25 prominent worldwide yoga and meditation teachers who share their greatest life challenges -- from depression to illness to destructive sex, drugs and rock-and-roll lifestyles -- and how they transformed them into their greatest life victories. Movie proceeds benefit Yoga-Recess in School, which takes yoga-based health education into classrooms.
"If we can change just one person's life this month, it will be worth it," said Fisslinger. "You just feel so different once you try yoga. There is nothing else quite like it."
For more details on National Yoga Month in your town, click here. - Have You Entered to Win the Prince EX03 100 Tennis Racquet?
- Wed, 01 Sep 2010 11:00:00 EST -
Filed under: Fitness
The US Open is underway in New York City. Even if you can't make it to the matches, you can still work on your tennis game. If you've been looking to take your skills to the next level, look no further: We have just the racquet you need.
Prince
Prince, one of the leading names in tennis, is celebrating its 40th anniversary this year. The company was the first to patent the "oversize" tennis frame in 1976, which has become the standard for most players. Today, Maria Sharapova, John Isner, Gael Monfils, Sam Querrey, David Ferrer, Juan Carlos Ferrero and Mike and Bob Bryan all hit the courts with a Prince Tour Series in hand.
To get you excited about the US Open and your own game, That's Fit has teamed up with Prince to give away a EXO3 Black 100 racquet to one lucky reader.
To enter to win, leave a comment on the original post (not here!) telling us why you love the game of tennis. The giveaway closes at 5 p.m. ET on Friday! - Could Calorie Postings on Menus Help People Get Healthy?
- Wed, 01 Sep 2010 10:00:00 EST -
Filed under: Diet & Weight Loss
The U.S. Food and Drug Administration had originally planned to execute a new law forcing restaurants to post nutritional information on their menus by March 2011. Because this deadline has now been pushed back, restaurants will have more time to get their act together when it comes to informing the public about the calories in their food.
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This law is one of many signs pointing toward a healthier life for Americans. While some say ignorance is bliss, the obesity epidemic in this country is a matter that should not be taken lightly.
We asked our users if they will read the nutritional information when it's provided for them and if they think having this information readily available will help battle the bulge.
Pam S.
I usually check out the info online before I go there. If every item on the menu is horrid points wise, I don't go there.
Karen S.
Always! And yes, it does make a difference in what I decide to order.
Michelle S.
Absolutely! Wish they all had them.
Sandra N.
I read it and it does help me decide what's for lunch.
Diane G.
Yes in some ways, but the person has to want to change their way of eating. But I think it's great for the people that do want to know what they are eating.
Marlene J.
I know it'd be a great tool for me, it's a guessing game at restaurants. Though I'm educated about a good bit of nutrition, if you're not the one cooking, you can't be sure about things.
Liliana M.
For the people that care about themselves it will be a huge tool. For the people that are beginning to care about themselves, it will make them pause to consider what they're ingesting. And for the people that don't care, those will just be some numbers attached to their meal.
Sandra N.
Nothing can help people that don't help themselves. For those that are health conscious, a BIG plus and for those that are on the way to beginning a health plan, too.
Looks like Burger King won't be too happy about this new law. It just created the Pizza Burger -- you'll never believe how many calories this one has. - Do You Need a Coach?
- Tue, 31 Aug 2010 15:00:00 EST -
Filed under: Fitness
Who needs a coach? Maybe you! Coaches aren't just for Olympic hopefuls and elite high school athletes seeking scholarships; they're also available to help everyone from competitive masters athletes to weekend warriors trying to outpace their cycling group and everyone in between.
Getty Images
I recently joined a masters (read: adult, generally 30 and over) swim class at a gym near my home because, while I've always been a strong swimmer, I haven't taken a lesson since I was in preschool and thought it would be fun to see what I could improve upon. As it turned out, I have plenty to work on, but in just a couple of months, I've seen an enormous difference. Am I going to be the next Dara Torres? Probably not (OK, certainly not), but I definitely feel like I'll have a real edge for my next triathlon.
After seeing what a coach was able to do for me, I wanted to learn more about the benefits of hiring one, so I talked to Adam Duvendeck, two-time Olympian, track cycling specialist and co-founder of Momentum Coaching Group in Long Beach, Calif.
He confirmed my suspicions that coaching groups can make a real difference for just about anybody. "I think anyone with any type of goal, or even if they're having a hard time figuring out what to do in terms of creating goals, can really benefit from a coach," Duvendeck said. "It's for anyone who wants to excel in any way. It doesn't mean they have to become an Olympian -- there are so many different goals, like weight loss or just satisfaction at improving."
While Duvendeck sees a wide variety in his clientele, masters athletes in the 30- to 50-year-old range are the most common. "They take their hobby very seriously," Duvendeck said. As well they should -- there are still opportunities to compete at the regional, national and world levels as a masters athlete.
His clients' previous experience is also varied. "Either they did [this sport] when they were younger and have renewed their interest or didn't pick [it] up until much later in life," he said. "They just want to go until they know they've reached their physical peak." How many of us can identify with that feeling?
If you're seeking a coach for your sport of choice, there are a number of things to consider while you shop around (and you should shop around, according to Duvendeck). First figure out exactly what you want out of a coach. Do you want to make your Olympic dreams come true or are you hoping to not come in last in your age group at the next local 5k? Both are great goals, but if you're a beginner, you probably don't need to pay for an Olympic-level coach, Duvendeck said. However, if you're looking to train at an elite level, you probably want someone who has competed at that level and knows what it takes to get there. Certification and accreditation in your particular sport are also important.
Similarly, your experience level will dictate exactly what kind of coaching you need. An experienced cyclist can benefit greatly from online coaching. Using specialized training programs, a coach in another state can provide a workout for the athlete, who can download it, record his data during the workout, and send that back to the coach in order to determine how to improve the workout and his skill level. In that case, proximity isn't really important.
However, a cycling newbie needs a coach she can go riding with once or twice a week until she gets her technique down and should seek out a local coach.
Pricing depends on a variety of factors but generally has a lot to do with the level of communication and level of experience. Duvendeck said that the low end will generally be $180 to $200 per month, but you can pay more than $1,000 a month for elite-level training. Of course, this could be a bit different depending on your area -- yet another reason to shop around.
So what do you think? Do you need a coach? If your goals include getting better at your sport, the answer might just be yes. But if your goals are more focused on weight loss and generally becoming more athletic, perhaps a personal trainer is a better option for you. - Can Antihistamines Cause Weight Gain?
- Tue, 31 Aug 2010 14:00:00 EST -
Filed under: Diet & Weight Loss
If you use antihistamines and are carrying around a few extra pounds, one could be linked to the other, according to a recent study, reported Reuters.
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Then again, they might not be related at all.
Basically, the study (carried out by researchers at Yale University) found that prescription antihistamine users were overweight or obese more often than their non-using peers. This does not necessarily mean that antihistamines cause weight gain, the researchers are quick to point out. The lead researcher told Reuters that allergies and asthma (which could cause someone to get a prescription for antihistamines) have also been linked to obesity, so this study is far from determining any cause-and-effect relationship.
What about you? Have you ever noticed a fluctuation in your weight when you're using antihistamines? Be sure to share your experience in the comments! - Seven-Year-Old Rides 600 Miles for Charity
- Tue, 31 Aug 2010 12:00:00 EST -
Filed under: Fitness, Motivation
Skye LeechIn a generation of increasing childhood obesity, juvenile diabetes and inactivity among our youth, Skye Leech is not your average 7-year-old. The young British girl just returned from the U.S., where she and her family biked more than 600 miles from Washington, D.C., to Pittsburgh, Penn., and back. What's more, they did it all for charity.
"We were looking for a fun family holiday that would allow us all to spend time together," said Skye's dad, Ben Parnell, who admitted vacationing poolside would not suit his active family. Instead they wanted long-distance bike trails for their first trip to the U.S. and found ideal ones on the East Coast.
Traveling an average of 25 miles a day with her mother and father, Skye rode a total of 610 miles over the course of three weeks. "I wanted to do this because it was a real adventure, and I hadn't done anything like it before," she said.
"Skye is only 7, and we had to keep reminding ourselves of that," Parnell said about his daughter, who is also a swimmer and in good shape. "She got tired like the rest of us on some of the longer legs, but her muscles are developing nicely and by the end of the trip she biked 46 miles one day."
The family pulled all of their own gear in a trailer and camped out each night during their journey. "Trips like this allow you to really get to know each other," said Parnell. "We got to find out how we can work together as a team."
"I felt impressed with myself once I had reached the end," said Skye.
In addition to being an active getaway and a chance to explore a new country, Skye raised more than $750 to date for the Ellen MacArthur Trust, which uses sailing to inspire children to regain their self-confidence while recovering from cancer, leukemia or other serious illnesses.
"Not everyone is as lucky as we are in terms of their health, so it's important to help where you can," said Parnell. "Ellen MacArthur is an absolute legend, so we knew we wanted to support her charity."
In addition to helping other children who are ill, Skye is also a role model to her peers, reminding them to get outside and be active. "This was much more fun than watching TV all day," she said. "If you watch too much TV, you end up with square eyes" (a British saying that refers to the look kids have when they have been watching TV too long).
What's next for this young cyclist and philanthropist? "Cycling around Lake Ontario next year!" she said.
To contribute to Skye's fundraising, click here.
Speaking of vacations, how about training and traveling for a cause?
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