Fitness Together - Winnetka

Why Busy People Need Exercise Time

Wed, 01 Feb 2012 14:45:00 -0600

Why Busy People Need Exercise Time

24 February, 2010 - 16:23 — Steve Oades

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If you think you don’t have enough time to exercise, then all the more reason you should make the time. Investing time into fitness should be a priority for the busy person.

Good reasons why time-poor people need exercise time include:

1. Exercise time gives energy and increases productivity

Spending time exercising helps increase your energy and strength levels. Exercise by improving the efficiency of your heart and breathing results in more energy, and this energy boost enables you to be more productive in other areas of your life.

2. Exercise time relieves stress

Being busy and time poor can lead to enhanced stress. Excess stress can lead to all sorts of negative effects on your well-being. For example – tiredness, lack of concentration, poor decisions, bad eating habits, sleep difficulty, headaches and poor work performance. The good news is that researchers have shown that exercise can aid the way you deal with stress. Stress builds and accumulates pressures in your body. On the other hand, exercise helps release these pressures.

3. Exercise time improves your sleep which in turn helps you function better.

A good night’s sleep helps with alertness, concentration and the capacity to get along with people. According to Dr David C. Nieman studies have shown that “exercise training led to improved sleep quality, longer sleep, and a shorter time to fall asleep”.

(Warning: make sure you don’t exercise too close to sleep time or it may have the opposite effect on your sleep).

4. Exercise time reduces downtime from sickness.

Regular exercise improves general health and reduces sick days. Personally, I find the most frustrating thing about being sick or injured is what you miss out on. It is when you lose your health that you appreciate it the most. Exercise helps reduce your personal down-time.

5. Exercise time increases mental fitness.

The ancient Greeks believed ‘healthy body healthy mind’. Physical fitness sustains mental fitness and a healthy body can help with concentration levels and mental fitness.

6. `Exercise time increases life expectancy

Exercise is an important factor in adding time to your life. For example, research by Dr Paffenbarger (and associates) “revealed that regular physical activity was associated with an average increase in life expectancy of 1 to 2 years by the age of 80”. Numerous other studies support these findings. Also see our article on "Find Time by Living Longer".

In concluding, investing time in exercise can leads to both more time and better use of time.

Nutrition Tip from Dr. Janet Brill

Wed, 01 Feb 2012 14:44:00 -0600

Strong Bones=Healthy Aging

Osteoporosis is a debilitating, bone-cracking disease that afflicts millions of older Americans. It usually strikes after age 60 and affects both women and men, albeit it is more common in women.

There are plenty of actions you can take to keep those bones healthy and strong as you age. Here are a few tips:

Perform strength training exercises at Fitness Together that are proven bone-builders: squats, leg press, military press, lat pull-downs…
Perform weight-bearing cardio exercises, daily, such as: walking/jogging, jumping rope, stair stepping.
Bone-up on calcium-rich foods such as non-fat dairy, almond, canned salmon with bones included, spinach, figs, butternut squash and spinach to name a few.
Take a calcium and vitamin D3 supplement.
Avoid soda—a calcium-draining food.
Eat a more plant-based diet.

The Language of Failure

Mon, 30 Jan 2012 15:30:00 -0600

In the 1930s, linguists Edward Sapir and Benjamin Whorf argued that language shapes thought. Language, wrote Sapir, can be considered “the mold of thought.” Languages doesn’t simply latch on to pre-existing concepts. The words themselves define the concepts available to us and provide the raw building material for our thoughts. There can be no thoughts without the words to define them.

The Sapir-Whorf hypothesis, as this argument became known, itself went on to influence social theories and, perhaps most famously, the ‘newspeak’ in George Orwell’s 1984.

I’m no linguist and I won’t try to argue over the correctness of linguistic relativity. What I find interesting is the premise that words can influence our thoughts, if not outright shaping them.

Cognitive therapy, a form of psychoanalysis, works by training a patient to recognize so-called “disordered thoughts” or cognitive distortions. Cognitive therapists suggest that, while emotional and stress disorders certainly have biological causes, we also fall into our own set of habits in our emotional and behavioral responses. These responses happen automatically, involuntary reactions to events in our lives. A car cuts you off in traffic; you get mad. You get an offer to present a paper at a prestigious conference; you get so nervous about speaking in public that you don’t sleep until the date.

Doctors Aaron Beck and David Burns suggests that these cognitive distortions don’t have to be automatic. From the viewpoint that mental disorders reflect an underlying biological cause, it would seem that we’re a slave to the chaos, unable to do anything but suffer through the misery caused by our brains.

This doesn’t appear to be the case. Cognitive therapy shows that the reverse applies: by changing our thought patterns, we can affect the underlying biology in turn.

Cognitive therapy argues that the depressed and the anxious and the angry do have the neural wiring to act this way, but they’ve trained themselves to respond to situations out of habit. When the distorted thinking appears, these people encourage it and reinforce it. It’s the thoughts — the words — that drive the emotional responses.

By intervening in the process, training themselves to intercept the automatic response and then replace it with a less-irrational narrative, patients can show a remarkable recovery — and better yet, these patients are less likely to experience a recurrence (likely because they’ve picked up new coping skills).

How we think about our selves and our circumstances can affect our biology and, in turn, our life.

Listening to motivational quotes from athletes and coaches and personal trainers, you’d think that effective exercise and good diets are battles against the demons of Hell. All the posturing, all the hardcore affirmations, all the cheap slogans. Does anyone treat a workout as an opportunity to cultivate growth, both physical and mental? Does anyone consider a healthy relationship with food?

Be strong. Be tough. Fight the cravings. Beat the pain. It’s about willpower and mental toughness, wrapped up in the language of violence. The entire fitness industry revolves around the adversarial relationship between you, comfortable and fat and sitting at your desk all day, and the healthy practices of regular exercise and eating right.

Look at the word “hardgainer”. A word with the best of intentions, meant to point out those poor souls who can’t get strong and add substantial muscle, and which has become one of the most poisonous mentalities in fitness. The hardgainers are only being honest and objective about their biological limits, of course — and in the process they internalize that negativity. That genetic limits exist is not in doubt; yet you have to wonder how effective it is to dwell on limits, to orient your training around the idea that you’ve failed before you’ve even started.

What’s this language doing to us? How does it shape our expectations and our automatic thoughts in regards to training and eating?

Here in the West, we see our minds (or souls if you prefer) as separate from the body, intangible and indestructible. Flesh inhabits the material world, the land of empirical, objective reality. The mind lives off somewhere else, free of those limitations.

Neuro-imaging studies tell a different story. Thoughts and feelings arise in the brain, as products of neurological activity. The brain convinces us that we’re inviolable spirits free of matter, and then works overtime to keep up that illusion. The brain is so good at this that some cognitive scientists call consciousness as a ‘hallucination of a hallucination of awareness’.

This includes ‘feelings about feelings’ and ‘thoughts about thoughts’. The disordered thoughts identified by cognitive therapy ‘feel right’ because of neurological behavior. Our feelings of knowing and correctness, which are feelings about thoughts, are generated by the brain. Your grocery list, being happy after a good day at the lake, and the experience of tasting ice cream are no different from your heart beat or the growth of fingernails, in that these are all biological functions.

Eastern thinking ‘uncenters’ the self. The individual ‘you’ isn’t a separate being. The self is part of the natural order, another function of the body. The self doesn’t fight the body because there is no self independent of the body. As the Zen proverb says, no snowflake ever falls in the wrong place. Things happen and the world turns and we have no bearing on that. All we can do is all we can do.

If you understand, things are just as they are;
If you do not understand, things are just as they are.

Do you really need to do battle with chocolate cake?

Is it war with pizza and Coke?

Do you really need to treat your body as the enemy to get in shape?

Research by Roy Baumeister at Florida State has shown that willpower is a scarce resource. Called ego depletion, we can actually exhaust our self-control. Force yourself to do that workout, and you can’t turn down the ice cream later. We’re encouraged, even told it’s a virtue, to shape the world according to our wants.

War with food and exercise is wasted energy. How much of your needs for “bad” things come from simple habit? Invoking “willpower” demands that you fight impulses on their terms — as giving in or not giving in. You struggle against your vices because you still want them. You beat yourself up in the gym. And you burn out because every workout, every meal, is a willpower-sapping fight.

That’s unnecessary. That’s the wrong point of view.

Te-shan was sitting outside doing zazen.
Lung-t’an asked him why he didn’t go back home.
Te-shan answered, “Because it is dark.”
Lung-t’an then lit a candle and handed it to him.
As Te-shan was about to take it, Lung-t’an blew it out.
Te-shan had a sudden realization, and bowed.

How many of your failures come from framing the situation in terms of battle and conflict? How many failures happen because you “understand your limits” and act accordingly? How many because you’re dead-set on being iron-willed and rigid in your thinking and doing?

Conflict comes from the language. You need willpower to succeed because you were told that diet and exercise are hard. You need to fight against cravings and work to stay motivated because the rest of your life is built around easy solutions. Chances are your entire viewpoint sees the world as obstacles to be overcome and reshaped to suit your needs.

Change your words and you change your thoughts.

Sautéed Spinach with Garlic

Mon, 12 Dec 2011 15:41:00 -0600

• 2 tablespoons extra virgin olive oil

• 4 cloves garlic, minced

• 2 bags (10 ounces each) washed spinach (preferably organic)

• ½ cup reduced sodium chicken broth

• Salt and freshly ground black pepper to taste, optional

Yield: 4 servings (serving size: ¼ of recipe, 182 grams or ~ ¾ cup)

Nutritional Information Per Serving

Food Weight: 1.0, Calories: 102, Fat: 8 g, Cholesterol: 0 mg, Sodium: 327 mg, Carbohydrate: 6 g, Dietary Fiber: 3 g, Sugars: 0 g, Protein: 5 g

In a wok or large skillet, heat olive oil over medium heat. Add garlic and sauté until garlic is golden brown in color. Add spinach and broth, cover and steam for three to four minutes until spinach is just wilted. Season to taste and serve hot

Exercise and cold weather: Tips to stay safe outdoors

Mon, 12 Dec 2011 15:39:00 -0600

Exercise and cold weather: Tips to stay safe outdoors

Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while exercising outdoors in cold weather.

By Mayo Clinic staff

So you don't like grinding out miles on the treadmill or power walking the malls, but you dread exercising during cold weather. Unfortunately, cold weather can discourage even the most motivated exercisers. And if you're not so motivated, it's all too easy to pack away your workout gear along with your warm-weather clothing.

You don't have to let cold weather spell the end of your exercise. With these tips for exercising during cold weather, you can stay fit, motivated and warm when the weather turns chilly.

Stay safe during cold-weather exercise

Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you need based on your condition or medications you might take. The following tips can also help you stay safe — and warm — while working out in the cold.

Dress in layers

One of the biggest mistakes you can make while exercising in cold weather is to dress too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's much warmer than it really is. Yet, once your sweat starts to dry, you can get chilled. The solution?

Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold, consider wearing a face mask or scarf to warm the air before it enters your lungs.

You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

Protect your hands, feet and ears

When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat.

Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite.

Pay attention to weather conditions and wind chill

Exercising when it's cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are wet. If it's extremely cold, you may need to take your exercise indoors or skip it for a day or two.

Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.

If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor activity instead, or take extra precautions if you choose to exercise outdoors anyway.

Choose appropriate gear

If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy. Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet.

Remember sunscreen

It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.

Head into the wind

If possible, do the second half of your workout with the wind at your back. This way, you're less likely to get chilled, especially if you've worked up a sweat. This may take some planning of your exercise route before you head out the door.

Drink plenty of fluids

You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

Know the signs of frostbite and hypothermia

Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

Putting it all together for cold-weather safety

These tips can help you safely — and enjoyably — exercise when the weather turns chilly. But as you exercise during cold weather, continually monitor how your body feels to help prevent cold-weather injuries, such as frostbite. Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

Are energy drinks hazardous to your health?

Thu, 08 Dec 2011 12:35:00 -0600

Energy drinks may give you a lift, but they also may give you serious health problems.

From 2005 to 2009, the nationwide number of emergency room visits associated with consumption of non-alcohol energy drinks soared by more than 1,000 percent — going from 1,128 to 13,114. That’s according to a study released Nov. 22, 2011, by the Substance Abuse and Mental Health Services Administration. The number of such ER visits during that period peaked at 16,055 in 2008.

Nearly two-thirds of the ER visits were made by males, the study shows. Forty-five percent of the visits were made by adults 18 to 25 — a prime age group targeted by energy drink manufacturers.

Studies indicate that excessive caffeine intake from energy drinks can cause bad reactions such as irregular heart rhythm, high blood pressure and dehydration, according to the substance abuse agency. Combining energy drinks with drugs or alcohol increases the likelihood of suffering a serious injury or even engaging in risky behavior like drunken driving, the federal agency warns.

The medical risks connected with energy drinks very well could lead to substantial health insurance claims, as a typical ER visit costs hundreds or even thousands of dollars. And if an energy drink pushes you down the road toward a drunken driving conviction, your auto insurance premiums could skyrocket.

In defense of energy drinks

The American Beverage Association, a trade group that represents makers of energy drinks, complains that the statistics reported in the Substance Abuse and Mental Health Services Administration study are taken out of context.

“Of the more than 123 million visits made to emergency room facilities each year, less than one one-hundredth of one percent involved people who consumed energy drinks according to this report,” the association says in a statement. “Even so, this report shares no information about the overall health of those who allegedly consumed energy drinks, or even what symptoms brought them to the ER in the first place.”

Energy drinks are sold in cans or bottles at grocery stores, at bars and in vending machines. Popular brands include Amp, Full Throttle, Monster, Red Bull and Rockstar. These drinks are consumed by as many as half of children, adolescents and young adults, according to the substance abuse administration. Sales of energy drinks climbed 240 percent from 2004 to 2009, research firm Mintel says.

A “serious health risk”?

Energy drinks are flavored beverages containing high amounts of stimulants such as caffeine, guarana (a plant-based stimulant that contains about twice the caffeine as coffee beans) and taurine (an amino acid that helps regulate water and mineral salts in the bloodstream). Those stimulants can create health problems by abnormally revving up the body’s central nervous system and cardiovascular system.

According to the federal substance abuse agency, an energy drink can contain 80 milligrams to more than 500 milligrams of caffeine, compared with 100 in a five-ounce cup of coffee or 50 in a 12-ounce can of cola. Most researchers peg 100 to 200 milligrams of caffeine a day as a moderate amount for an adult, the study says.

“Energy drinks used in excess or in combination with alcohol or drugs can pose a serious health risk,” Pamela Hyde, head of the Substance Abuse and Mental Health Services Administration, says in a news release.

For example, some of the herbal ingredients in energy drinks, such as yohimbe and ginseng, can interact poorly with prescription medication, making the drinks doubly dangerous for the millions of Americans who take prescription drugs, says nutritionist Janet Brill, who wrote the book “Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease.”

Even worse: A study published in the January 2009 issue of the journal Drug and Alcohol Dependence suggests that energy drinks may serve as a gateway to drug dependence — and that could lead to expensive treatment. Harris Stratyner, regional vice president at Caron New York’s Recovery Center, points out that substance abuse treatment isn’t always covered by health insurance.

Substance abuse treatment generally falls under a health insurance policy’s mental and behavioral health coverage. Federal law prohibits most plans that do include mental health benefits from restricting them too much (by charging higher co-payments than they do for physical health care, for example). But there’s no requirement that an insurer or employer must offer mental health benefits in the first place, leaving some uncovered when it comes to addiction treatment.

Healthy alternatives

Brill cautions that the caffeine, sugar and other ingredients in energy drinks don’t actually provide energy or fuel for your body. They simulate a similar feeling by ramping up the body’s nervous system and pulse — and an energy slump can worsen once the effect wears off.

“When your body works overtime to correct the levels of sugar in your blood and return things to normal, you feel even more sleepy or sluggish than before you had the sugar,” Brill says.

So, what’s a good energy source? Experts say you should put the drinks aside and eat something. Food provides the kind of calories your body needs and engages your metabolism to burn fuel more efficiently, Brill says.

Dr. Carolyn Dean, medical director of the Nutritional Magnesium Association, offers this alternative to energy drinks: “One bowl of oatmeal has fewer carbohydrates, but also has fiber and protein, so it will fuel your body without triggering the telltale ‘energy crash’ you have after consuming large amounts of sugar.”

When all else fails, Stratyner suggests moving around to boost your energy.

“Jog in place, take a walk or do a few stretches to get your blood pumping and give yourself a natural shot in the arm of adrenaline,” he says.

January Tips!

Thu, 08 Dec 2011 12:34:00 -0600

January tips

1. EAT DARK RED KIDNEY BEANS!

Don't be fooled by their small size, beans pack a huge nutritional punch. They are loaded with figure-friendly protein, filling fiber, energizing B vitamins and heart-healthy antioxidants. Go for the dark red kidney beans, as this variety takes the budget super-food prize because they have one of the highest antioxidant counts of all beans and cost the least, a mere buck a can. Add kidney beans to your favorite chili recipe or mash them with some chicken broth, sautéed onion and garlic for a creamy dip. Toss them in your salad, but just be sure to give the canned beans a quick rinse to get rid of the excess sodium. The culinary bean possibilities are endless…so eat up!

2. DRINK BLACK TEA

Surprise: You don't have to spend big bucks on fancy green tea to get a potent antioxidant health brew. Regular black tea is super healthy as well. Why? It's packed with flavanoids (protective compounds that neutralize health-damaging particles called free-radicals), plant chemicals that retard aging and help our bodies fend off disease. Plus, studies show tea sippers have less skin wrinkling as they age. So take a healthy tip from the Brits and take a tea break in the afternoon—Cheerio and all that sort of thing…to your health!

3. EAT OATMEAL

Quinoa, Spelt, Amaranth…There's an array of costly grains with super-food status in the supermarket, but there's one inexpensive health star that you most likely already have in your kitchen -- oatmeal. Oats (especially the fiber-packed steel cut variety) are chock full of essential vitamins, minerals and cholesterol-lowering fiber. Oatmeal is also overflowing with protective antioxidants that have been shown to reduce disease-causing inflammation in the body. Buy plain oatmeal and spruce it up yourself for breakfast with fruit and your own sweetener. You can also use oats in baking or even as breadcrumbs in your fav dishes.

4. GO WILD FOR SALMON

Wild salmon is a phenomenal source of the super heart-healthy fat, the long chain omega-3s (DHA and EPA) that reduce inflammation in the body and thereby reduce the risk of heart disease and cancer. Wild salmon is practically free of contaminants (mercury and PCB). What is really beneficial about choosing wild over farmed is the vitamin D content. Wild salmon has three times the vitamin D as farmed. Good news: You can have all the benefits of wild salmon at a fraction of the cost by buying canned salmon. Use canned salmon just as you would use canned tuna: Flake it into your pasta salad or mix it with a touch of fat free mayo, mustard, lemon juice, chopped onion and celery and serve it on a sandwich (whole grain, of course!).

Dr. Janet's Roasted Brussel Sprouts

Thu, 01 Dec 2011 07:07:00 -0600

December Recipe Dr. Janet’s Roasted Brussels Sprouts

• 1 pound Brussels sprouts, trimmed and cut in half

• 2 tablespoons extra-virgin olive oil

• 3 garlic cloves, peeled and sliced

• 1/2 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

Serves 4

Per 2/3 cup serving

Nutritional Information Food weight: 1.0

Calories: 113;Fat 7g (0 g EPA, 0 g DHA, <1 g ALA);Saturated Fat: 1 g;Cholesterol: 0 mg;Sodium: 174 mg;Carbohydrate: 11 g;Dietary Fiber: 4 g;Sugars: 3 g;Protein: 4 g

Preheat oven to 375°F. In a glass baking dish, toss Brussels sprouts with olive oil, sliced garlic, salt, and pepper. Bake for 30 to 35 minutes until lightly browned.

Lower Back Stretching Exercises

Thu, 01 Dec 2011 07:00:00 -0600

Lower Back Stretching Exercises

The lower back can be a sensitive area, where many people feel tightness or pain. Causes can include tight hamstrings, weak abdominal muscles, injury due to heavy lifting and even disk damage. Being too sedentary or sitting all day in an office or at a computer can aggravate lower back problems as well. In addition to being more active throughout the day, there are many stretches that can help alleviate your tight lower back. To prevent further damage, check with a doctor before engaging in any stretching exercises.

Stretch for Tight Hamstrings

Tight hamstrings are one of the most common causes of lower back problems. Your hamstrings start at your tibia and fibula and run up into your sitting bones. When they're tight, they can pull on the lower back, causing the area to be out of alignment. If you engage in sports or physical activities, such as running, there's a good chance that you'll experience tight hamstrings at some point. So stretching your hamstrings is imperative in order to alleviate lower back tightness or pain.

Knee to Chest

The knee-to-chest exercise stretches your lower back, glutes and hamstrings. Lie on your back on the floor or on a mat with your legs extended in front of you. Bend your right leg and clasp your hands around the shin. Gently pull the knee toward your chest. Hold this for 30 seconds and repeat with the left leg. Do a second round, and this time try to bring the knee even closer to your chest. Repeat on the left side. Continue for several rounds until your lower back begins to feel a little relieved.

Hand-to-Foot Pose

The hand-to-foot exercise helps stretch your hamstrings, as well as your lower back. Lie on your back with your legs extended in front of you. Raise your right leg until it's perpendicular to the floor. Take hold of your big toe, foot, ankle or calf, depending on where you are able to reach, and gently bring the leg toward your chest. Depending on your flexibility level, it may only move a few inches, or it may move very close to your torso. Repeat on the other side.

Wide-Legged Forward Bend

This exercise stretches your lower back, glutes and hamstrings while strengthening the inner thighs. Stand with your feet together, pointing forward, and step your right leg about three feet to the right. Slightly turn your toes in and your heels out. With your hands on your hips, stretch your torso up, bend at the hips and then extend your torso all the way over so that your head is on or slightly above the floor. Hold this for several minutes. Repeat as often as necessary

Super Foods!!

Thu, 01 Dec 2011 06:56:00 -0600

1. Try KALE! Few foods on earth can compare, nutrition-wise, to this leafy green—a true superfood. The dark green hue is a giveaway that kale is packed with vitamins, minerals and health-enhancing antioxidants such as beta-carotene. What’s more, kale’s filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body’s ability to fight off disease. Plus, kale is easy to prepare. You can buy it pre-bagged, washed and de-stemmed. Or you can buy it in bunches. Simply remove the center ribs of its leaves, rinse well and then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking; coat lightly with olive oil, season with a touch of sea salt and roast in a hot oven to make yummy kale chips; or sauté it with a splash of olive oil and garlic for a delicious side dish.

2. Eat CRANBERRIES! It’s holiday time so make sure you go for those super-nutritious, low-calorie cranberries! Why buy the expensive, over-hyped, pomegranate fruit juice when you can get serious healing power from a locally grown berry for a fraction of the price? Dried cranberries rank among the highest on the ORAC scale (measures antioxidant content) of any fruit, which means they may help reduce risk of disease. What’s more, cranberries contain compounds that help prevent urinary tract and other pesky infections. Toss them into salads, bake them into muffins or toss them into your morning cereal. Make your own cranberry sauce by boiling up fresh cranberries with some OJ, sugar and perhaps toss in some fresh oranges or apple slices.

3. Drink FAT-FREE MILK, SOY MILK OR ALMOND MILK! Moo juice is so common that we tend to overlook its power and value. Here's a friendly reminder: One eight-ounce glass of either cow’s milk, soy milk or almond milk is chock-full of nine essential nutrients, many of which most of us fall short, including bone-building calcium, heart-healthy potassium, and vitamin D. Use it for lattes, in smoothies, in hot cocoa and be sure to add extra nutrition to your morning bowl of oatmeal by cooking it up with liquid calcium, NOT water! Buy the non-fat dairy products and light soy or almond milk to reap their potent health powers for the fewest calories.

Drink COFFEE! Surprise, surprise! Coffee is the new green tea! Why? Coffee provides more than just a morning jolt; java is also the number one source of antioxidants in the U.S. diet. That’s right, it’s packed with potent disease-fighting flavanoids (protective compounds that neutralize health-damaging particles called free-radicals) therefore, helping the health of every cell in our bodies. Plus, it has ZERO calories (that means you will need to nix all the creamy, sugary, high calorie additives and go for those skinny lattes or better yet, drink it strong and BLACK and enjoy the true taste of this fabulous antioxidant cocktail!). Just be sure that if you are sensitive to caffeine that you drink decaffeinated coffee instead—don’t worry, you are still getting those healthy antioxidants.

Family Fitness Made Simple

Thu, 01 Dec 2011 06:56:00 -0600

Family Fitness Made Simple

It can be hard to get your kids up off the couch and get the game controller or laptop out of their hot little hands.

Believe me, I’ve got seven kids, and although none of them are addicted to television (because we rarely watch it), my boys do enjoy the Wii. I find that I have to allocate their time carefully because they seem incapable of self “policing” themselves.

In our family, we play the Wii two days a week, for one hour each session. The four boys who are old enough to play play in teams of two for about 30 minutes each. After that, the Wii time is over.

If you are like many parents or relatives of young children, the rising obesity rates in America are concerning. It concerns me.

So, we look for opportunities to get out kids out of the house. I also figuratively “kick them out” of the house regularly to play in the fort, ride their bikes in the driveway, shoot basketballs, and run around in the yard!

A couple of weeks ago we traveled a couple of hours from the house to the Land Between the Lakes National Park to do some hiking and sightseeing. You would have thought we were going to Disney World for all the excitement. Days of planning from this little guy who is very much like me in the planning department. . .

We loaded up our 12 passenger van and made the trip. I never stop at fast food for refreshments, but instead always make snack packs for each of the adults and kids. Saves money, calories, and stomach upset!

We got there and headed to the lake for a 3 mile hike. (We debated on a longer one, but chickened out because of the 4 year old.)

We started out on one side of the lake.

We sat on rocks.And got a great workout carrying the 4-year-old the last bit.We made great memories and hopefully continued our deliberate effort at instilling the love of activity in each of our kids.

Cookbook: Lighter Pumpkin Pie

Mon, 31 Oct 2011 17:58:00 -0500

Lighter Pumpkin Pie

Food Weight: 2.5 (or 2.0 if you make your own crust)

This Thanksgiving, lighten up your holiday with a new, lighter pie. This recipe uses fat-free milk, egg whites and a little less sugar to allow the classic pumpkin pie spices cinnamon, nutmeg and allspice to shine a little brighter. A graham cracker pie crust and a fat-free whipped topping are also great ways to cut down on the weight of this popular holiday fare.

Ingredients

9-in ready-made graham cracker pie crust (trans-fat free):

Note: make your own graham cracker crust and bring the weight down to 2.0!

Graham cracker crust:

1 ½ cups graham cracker crumbs

¼ cup sugar

1 T. canola oil

Preheat oven to 350 degrees. Blend graham cracker crumbs, sugar and oil and mix well. Pat into 9-in pie pan. Bake for 10 minutes. Allow shell to cool before filling.

Filling:

1 can (15 oz.) of pumpkin puree
3/4 cup evaporated fat-free milk

3 egg whites or 1/3 cup egg substitute
2/3 cup dark brown sugar, packed
1/2 Tablespoon pumpkin pie spice

Directions

Preheat oven to 375 degrees.

Place all of the filling ingredients into a blender and puree until smooth.
Pour into pie shell and bake 50 minutes (middle rack) or until pie is just set.
Set on a wire rack and allow pie to cool completely before serving.
Top with fat-free whipped topping.

Makes 8 servings. Per serving: 2.5 weights (260 calories), 8g fat (1.5 g. saturated fat) 44g carbohydrates, 5g protein, 3g fiber, cholesterol 0 mg, sugars 34g and 230 mg sodium.

An Apple a Day...

Mon, 31 Oct 2011 17:55:00 -0500

No doubt about it, apples are a truly a miracle health food, especially for the heart. Apples contain a wealth of cholesterol-fighting compounds, most notably pectin, but also many antioxidants and dietary fiber. In addition to lowering cholesterol, they have been shown to reduce the risk of lung and prostate cancer, as well as these health benefits:

The pectin fiber in apples helps diabetics maintain a steady blood sugar level.
Apples are an excellent addition to any weight-loss plan. Low calorie and nutrient dense, they are a filling and portable sweet treat, ideal for curbing hunger pains.
Apples are healthful for maintaining lung function and have even been shown to ameliorate asthma symptoms.
Called “nature’s toothbrush,” apples work the gums and clean the teeth.
The tannins in apples help to ward off urinary tract infections.

November Weekly Tips

Mon, 31 Oct 2011 17:49:00 -0500

1. FISHING FOR LIFE! Eat some fish today. In terms of fish omega-3s, the National Institute of Health has a recommended a goal of 0.65 grams a day, or about 4.5 grams per week, of long-chain omega-3s. Oily fish, such as salmon, mackerel, sardines, herring, and rainbow trout, all provide a hefty dose of these marine omega-3 fatty acids (between 1.2 and 2.5 grams per 3.5-ounce serving).

2. FANTASTIC FIBER! Eat three servings of whole grains today. Most Americans do not eat the recommended three servings of whole grains per day, and fewer still do not consume the former government-recommended “5 A Day” of fruits and vegetables. My advice is that you don’t follow the path of the 46 percent of all adults who eat no whole grains at all. Instead, try to get in at least three servings each day to increase your fiber and nutrient intake and begin reaping the plethora of health benefits. Whole grains, fruit and veggies are fiber gold mines. Keep in mind that it’s not just the fiber in these foods that confers significant health benefits. Foods high in fiber also frequently contain a host of other substances such as antioxidants and phytochemicals that offer protection against disease.

3. NUT-rition! Eat a handful of dry-roasted, unsalted almonds today. Nuts, and almonds in particular, contain a plethora of healthful ingredients that have been shown to help ward off heart disease in addition to cancer--particularly colon cancer--and also to aid in weight loss. So compelling is the scientific data on heart health and almonds that the government allows food labels to carry a qualified health claim for almonds and other tree nuts.

4. ODE TO OATS! Eat some steel-cut oatmeal for breakfast. Eating a morning bowl of oatmeal is a great first step to start you off in the right heart-healthy frame of mind. Whole grain oats are tasty, inexpensive, and have a long history of health benefits. This simple grain has been shown to lower blood pressure, normalize blood sugar, appease the appetite, and ameliorate intestinal problems. What’s more, scientists have long recognized that oats lower cholesterol, especially “bad” LDL cholesterol, and have proven it in at least fifty studies in humans over forty years of research. There’s another great reason to order oatmeal instead of cornflakes for breakfast at your local diner. Whole-grains oats are packed with nutrients and are much higher in fiber than their refined wheat cousins. The fiber helps keep you full and in doing so regulates your appetite.

Muscling past myths

Mon, 31 Oct 2011 17:48:00 -0500

Muscling past myths

These commonly held beliefs about exercise can derail your fitness and even cause harm

By Julie Deardorff; Chicago Tribune

If you still think sit-ups will reduce your belly flab, we’ve got some depressing news: You’ve fallen for one of the all-time great exercise myths.

Fitness misconceptions are rampant, in part due to misleading infomercials, but also because scientific results are mixed on some commonly held beliefs. Meanwhile, what works for one person doesn’t necessarily benefit another.

Some fitness myths are harmless half-truths. Others, however, scare people away from working out or lead to injury. The spot-reduction myth-which holds that you can, for example, flatten your stomach by doing crunches- wastes time, effort and can even add size to your middle.

Ab exercises can strengthen muscles. But they don’t remove fat because from a metabolic standpoint, fat isn’t connected to the muscle it covers. That means working certain muscles might make them bigger, but it doesn’t necessarily burn calories from the fat covering them.

The problem with fitness science is that while we want simple answers, “humans are really complicated,” said Alex Hutchinson, the author of the book “Which Comes First, Cardio or Weights?” a comprehensive science-based look at fitness myths. Some things you think you know may be misguided:

Myth: When you stop exercising, your muscle turns to fat.

Truth: Rocks don't turn into trees. Likewise, muscle won't morph into fat because they're different types of cells, said Brian Udermann, a professor in the department of exercise and sport science at the University of Wisconsin at La Crosse. Although you can lose muscle mass, one doesn't replace the other. When you gain muscle mass, the muscle fibers or individual cells get bigger, Udermann said. If you stop lifting or have your leg in a cast, the muscle fibers don't go away, they just shrink. The same thing happens when you gain fat; the existing cells get bigger. If you lose weight; the fat cells decrease in size.

Try this: Incorporate two resistance training sessions a week. This could include using body weight, free weights, resistance bands, kettle bells or machines.

Myth: You can sit for long periods if you exercise.

Truth: Unfortunately, you can't exercise away the effects of sitting for 10 hours at your desk, Hutchinson said. Long stretches of sitting are associated with cardiovascular disease, independent of how much exercise you get. Researchers think being motionless for long periods of time without a break causes changes in the enzyme levels in your muscles, allowing for more fat storage. "The muscle says, 'I'm not needed!'" Hutchinson said. "So it helps to take short breaks throughout the day."

Try it: Get up at least once every hour; pace around your desk or do five jumping jacks to remind your muscles that you're not dead. Prompt yourself by setting an email reminder.

Myth: Running is bad for your knees.

Truth: What's really hard on the knees is extra body weight. Each additional pound of body mass puts 4 additional pounds of stress on the knee, according to the American College of Sports Medicine. Meanwhile, two recent studies have suggested that running protects the knees, Hutchinson said. One of these studies looked at 45 runners and 53 nonrunners over 18 years. The Stanford researchers found that the runners had lower rates of arthritis in the knee than the nonrunners. That said, if you experience pain while running, stop and talk to your doctor.

Try this: Try running on a variety of surfaces and incorporating balance training and knee-strengthening exercises including squats. Elliptical machines offer a no-impact alternative, but they train your legs to move in elliptical patterns, which isn't very useful in real life.

Myth: To tone muscles without bulking up, lift light weights and don't push hard.

Truth: There's actually no such thing as toning, said Hutchinson. If you're poking a muscle that feels soft even when it's flexed, that means you're poking fat, not "untoned" muscle," he said.

Try this: To make your muscles stand out, you either have to lose fat or make your muscles bigger. Light weights won't help you do either unless you do enough reps to reach or get close to failure (exhaustion).

Myth: Muscles lengthen.

Truth: Muscles have what's called an origin and an insertion. Both are fixed and attached to bone, said personal trainer Tom Holland. "In order to lengthen it, you'd have to detach it and re-attach it farther down the bone."

Try this: Make your muscles look longer by performing exercises like seated cable rows or bent-over dumbbell rows that pull your shoulders back and help dramatically improve your posture, Holland said.

Myth: Static stretching before an event improves performance and decreases injury rates.

Fact: The latest thinking on stretching (and this changes on a regular basis) shows that old-fashioned static stretches — standing on one leg, grabbing your foot and pulling the heel to your butt — before a workout doesn't necessarily help and can cause injuries.

Try this: Before a workout, think warm-up rather than stretch, Holland said. Do a light cardio exercise to increase blood flow to the muscles and elevate your core temperature. Save the old-school static stretching for after the workout, when you're warmed up. Spend 30 to 60 seconds on each muscle after exercise, Holland said.

How to Sleep Better

Mon, 03 Oct 2011 14:19:00 -0500

When Maria came to see me, fatigue was her primary concern. She felt exhausted all the time, she said, and had no real energy or passion for life. She was also experiencing fuzzy thinking, irritability, headaches, and achiness. Doctors tested her for thyroid disease, anemia, chronic fatigue syndrome, and early menopause -- but concluded that she was probably "just" depressed. After starting an antidepressant, Maria came to Duke Integrative Medicine. "I just don't think I'm depressed," she said.

I had my doubts, too, so I started with an obvious culprit, asking her to describe her typical sleep pattern to me. "I usually have no trouble at all falling asleep," she said. "But then, sometime between 2 and 4 a.m., I wake up, and then I have a hard time getting back to sleep."

"Well, that's certainly a factor in your fatigue, and the rest of your symptoms," I said. She looked dubious. Her reluctance to recognize this connection would have surprised me if I hadn't seen it so often in other patients. But Maria's symptoms and sleep pattern are consistent with many women I see, as was her lack of awareness that her quantity and quality of sleep were even an issue.

Sleep is an essential bodily function, like eating and breathing. But more and more, we minimize its importance, and the health effects can be devastating. Besides affecting how we feel and function day to day, a chronic lack of sleep can set us up for diseases such as diabetes and heart disease. And the effects on our emotional and spiritual well-being add up, too.

Getting to the root of sleep issues, and making shut-eye a priority, is one of the best steps you can take for optimal health. Here's how.

All animals, humans included, are programmed to have cycles of activity and rest. Even fetuses in the uterus, protected from outside stimulus and needing to do "nothing," have sleep and wake cycles. Our very cells have active cycles and rest cycles.

Besides allowing our bodies and brains to refuel, sleep allows for our souls to recharge. When our conscious mind is in sleep mode, our unconscious mind goes to work (and play), processing intense experiences -- positive and negative -- during dreams. The symbols and feelings that linger from our dreams can provide crucial guidance for our waking lives. Whenever I have a patient who doesn't remember her dreams, it's a sign to me that she may be running on empty.

There are, of course, medical causes for subpar sleep, such as sleep apnea and hormone imbalances, and it's a good idea to talk with your doctor to rule these out. But the vast majority of cases have more to do with stress and, increasingly, our 24/7 lifestyle. These days we are "plugged in" almost constantly and often never unplug before going to sleep.

Read more at Wholeliving.com: How to Sleep Better

The Body Shop: Get Off Your Butt

Mon, 03 Oct 2011 14:14:00 -0500

How to reverse the damage of sitting too much. Image by Mitch Mandel From the October 2011 issue of Runner's World

Your desk job is bad for your run, says Frank Musumeci, P.T., of the Pritikin Longevity Center in Miami. Even when you get up your muscles remain in their shortened position, which forces them to work harder to elongate when called back to action. The antidote is to find ways to move every hour. And try this routine that engages muscles ignored when we sit.
NOTE For each, do three sets of 30 reps (both sides) three times a week.

ANKLE PUMPS
Stretches and strengthens the shin. Can also be done deskside without the band for periodic relief.
TO DO: Loop a band around the mid-foot. Start with the band taut when the foot is pointed. Slowly flex and point your foot.

PRONE LEG LIFTS
Sitting forces the body to collapse into gravity. This move helps strengthen the leg and core muscles that help keep the body upright.
TO DO: Bend over a table and prop yourself up on your forearms. Point one foot and lift that leg about 45 degrees, squeezing glutes as you go. Slowly lower leg to start.

BALL SQUEEZES
Prolonged sitting can exacerbate "runner's knee." This move helps keep the kneecap tracking well. It also strengthens hips and quads.
TO DO: While sitting, place a six-inch kickball between your knees. Squeeze the ball and slowly straighten one knee. Hold for a moment before lowering.

HIP ROTATIONS
Strengthens hips and legs.
TO DO: Loop a band around your mid-foot. (It's okay to sit.) Slowly rotate the foot 45 degrees out and 45 degrees in.

CORE TWIST
This move supports the spine.
TO DO: Stand with feet apart, arms in front. Keeping hips still, quickly rotate your upper body right to left.

Before you run: Awaken stiff muscles with the Dynamic Warmup routine at runnersworld.com/dynamic.

Barley Risotto with Shitake Mushrooms

Mon, 03 Oct 2011 14:13:00 -0500

This side dish is a great way to get in barley--the whole grain and LDL or “bad” cholesterol lowering--alternative to oats.

Food weight: 1.5

Ingredients

Yield: 6 servings (serving size: 1/6^thof the recipe)

1 (32 fluid ounce) container of free range organic chicken broth
½ teaspoon thyme
1 bay leaf
1 tablespoon extra virgin olive oil
1 cup chopped onion
2 garlic cloves, minced
1 cup whole grain barley
1 (10 ounce) package frozen shitake mushrooms, defrosted (I use Woodstock Farms organic shitake mushrooms, available in the frozen foods section of your local health food store)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1/3 cup freshly shredded parmesan cheese

Directions

In a saucepan, heat chicken broth, bay leaf and thyme and bring to a simmer. Let simmer while preparing barley. In a large saucepan, heat olive oil over medium-high heat. Add onions and garlic and sauté until onion is translucent, approximately 3 minutes. Add barley and package of mushrooms and cook an additional 5 minutes, stirring frequently. Add chicken broth and simmer, covered for approximately 45 minutes until most of the broth has evaporated and the barley is tender. Season with salt and pepper, add in the parmesan cheese, stir and serve immediately.

Nutritional Information per Serving (1/6^thof the recipe):
Food weight: 1.5, Calories: 128, Fat: 5 g, Cholesterol: 6 mg, Sodium: 577 mg,
Carbohydrate: 17 g, Dietary Fiber: 4 g, Sugars: 2 g, Protein: 6 g

Go Outside Your Comfort Zone

Sat, 01 Oct 2011 12:30:00 -0500

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a trainer help you break through that fear — without yelling at you?

Yes! A great personal fitness trainer should confidently instill in you the belief that you can do this.

“We know they can, even though you might not know it yet,” says Russ Yeager, owner of three Fitness Together studios north of Atlanta. “The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. She’s now lost 50 pounds and did a 3.5 mile hike with a straight-up climb at the end!” You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one training can help you go where your mind has never let you go before.

Article provided by Fitness Together Personal Training Franchise. At Fitness Together our approach to success is one client, one trainer, one goal. Find a Fitness Together Personal Trainer Today.

Q. Should I hold off on weight training until I lose weight?

Thu, 18 Aug 2011 07:01:00 -0500

Absolutely not. Lifting weights will not only help you lose weight, but maintain the loss. Here's why:

Muscle keeps your metabolism revved up, burning calories, fat, and glucose (sugar).
When you lose weight, up to 25% of the loss may come from muscle, resulting in a slower metabolism. Weight lifting will help preserve or rebuild any muscle you lose by dieting.
Muscle helps you with aerobic exercise. The stronger you are, the better you will be at any aerobic activity.
Weight training improves your body's muscle-to-fat ratio (you end up with less body fat and more muscle), which improves both your health and your fitness level.
Gaining muscle will help you look better as you define and tone your physique.
Building strength helps you feel good about yourself. Although the scale may show a slight weight gain when you start lifting weights (usually five pounds or less), you probably won't look heavier because the gain is in muscle, and your clothes may even fit more loosely.

http://www.medicinenet.com

Q: How can I tone up "fatty" areas?

Thu, 18 Aug 2011 05:53:00 -0500

...since turning 50 I have noticed a fat accumulation around the inside of my knees, making my knees look "fat." I realize this may be due to my age, but I believe it doesn't have to be. Any suggestions would be greatly appreciated.

A: The bad news is that as we age, and with each passing decade, we lose more and more precious muscle mass and at the same time gain body fat. Where we gain fat tends to be genetically determined, so the fat accumulation around the inner knee happens to be one area where your particular body tends to store fat.

The good news is that there is a lot you can do to lessen the decline in muscle mass with age and tone up your inner knee area. The best type of exercise for hanging on to that nice, shapely muscle tissue is to get in regular strength training exercise—a minimum of two times per week for at least 20 minutes. A good program of muscle building exercises should include exercises that target the major muscle groups. There are plenty of muscle building and toning exercises that target the inner thigh and knee area. I suggest making an appointment with a certified personal trainer (find a Fitness Together location near you) and have them set you up with a good program. That said, you should also include a daily bout of calorie-burning aerobic exercise and combine that with a nutrient-dense, calorie-controlled diet to help you whittle away at extra body fat. Put this all together and you will be taking the best course of action for a lifetime of health and fitness.

Posted by Dr. Janet Bond Brill

Tuna Burgers

Wed, 17 Aug 2011 17:42:00 -0500

Ingredients

For the Sauce:

1 small carrot, roughly chopped
1 1/2-inch piece ginger, peeled
2 tablespoons rice wine vinegar
1 tablespoon toasted sesame oil
1 tablespoon low-sodium soy sauce
Pinch of sugar
Kosher salt and freshly ground pepper

For the Burgers:

1 pound sushi-grade tuna
2 tablespoons plus 1 teaspoon extra-virgin olive oil
2 tablespoons low-sodium soy sauce
Juice of 1/2 lime
1/4 cup chopped fresh cilantro
1 tablespoon grated fresh ginger
Kosher salt and freshly ground pepper
1 cup spicy sprouts, for garnish
4 whole-grain hamburger buns
1/2 avocado, sliced

Directions

Prepare the sauce: Pulse the carrot and ginger in a food processor until finely chopped. Add the vinegar, sesame oil, soy sauce and sugar and process until smooth. Drizzle in 2 tablespoons water and combine; season with salt and pepper. Transfer the sauce to a bowl and set aside.

Prepare the burgers: Chop the tuna into chunks. Wipe out the food processor and add the tuna; pulse a few times to break up the pieces. In a bowl, mix 2 tablespoons olive oil, the soy sauce, lime juice, cilantro and ginger; season with salt and pepper. Pour over the tuna and process until well blended. Form into 4 patties; brush each lightly with the remaining 1 teaspoon olive oil.

Preheat a grill or grill pan. Once hot, add the burgers and cook for 2 minutes on each side for rare, or to desired doneness.

Toss the sprouts in the carrot-ginger sauce. Place the burgers on buns and top with avocado and sprouts.

Per serving: Calories 435; Fat 22 g (Sat. 3.8 g; Mono. 11 g; Poly. 6 g); Cholesterol 43 mg; Sodium 662 mg; Carbohydrate 28 g; Fiber 5 g; Protein 32 g

Ease office neck pain with two minutes of daily exercise

Wed, 20 Jul 2011 17:59:00 -0500

If you work in an office, keeping neck and shoulder pain away may only take two minutes a day.

Even short periods of exercise can help loosen up tight muscles and bring the body back into proper alignment.

A new study presented at the World Congress of the American College of Sports Medicine (ACSM) in Denver found that office workers doing two minutes of exercise a day reported lower levels of neck and shoulder pain after 10 weeks.

The study by Danish researchers involved 198 office workers who had frequent neck and shoulder pain but were otherwise healthy. The workers did either a 2-minute or a 12-minute resistance exercise using elastic tubing. The exercise was a lateral raise, in which the upper arm is raised until it is horizontal and the arms are 10 to 15 inches from the body, says Lars Andersen, the lead researcher.

After 10 weeks, the workers who had performed 2 minutes of daily exercise reported on average a 1.4-point decrease in pain on a 10-point scale. Workers who did 12 minutes of daily exercise had an even lower level of pain, but the difference was not statistically significant.

"We expected there would be a somewhat larger effect in the 12-minute group," Andersen says. The frequency of exercise may be more important than the amount, he adds.

Though the study may give new encouragement to workers to incorporate even small amounts of exercise into their daily routines, the connection between lower levels of pain and exercise is well-documented, says Lynn Miller, a professor of physical therapy at Andrews University in Berrien Springs, Mich., who was not involved in the study.

Even short periods of exercise can help loosen up tight muscles and bring the body back into proper alignment, Miller says. Office-induced pain also can be reduced by making sure your workspace is set up properly.

"For office workers, usually posture is not good," Miller says. Arms are often forward for prolonged periods, and reading a computer screen tends to bring the head into a forward position.

Correct placement of the computer monitor helps create good office ergonomics, ACSM fellow Carol Otis says. Ideally, the monitor should be 18 to 24 inches from the face, and the top of the monitor should be at eye level.

Laptop computers present the most problems because they cause users to lean forward the most. Otis suggests placing a laptop on a three-ring binder or other object to raise it up.

Seating is also important. Chairs that allow for several different adjustments, including not only height of the chair but also height and angle of armrests, are ideal. "Have your chair match your body," Otis says.

Chicago Weather Center Reports

Tue, 19 Jul 2011 08:46:00 -0500

Heat-related illness occurs when an individual’s body is unable to cool itself. The body cools itself by sweating, but during extreme heat and humidity, sweating may not be enough.

Older adults and anyone who participates in outdoor activities is most at risk. Adults age 65 and older are more likely to have medical conditions, such as high blood pressure, poor circulation and heart disease that can upset the body’s normal response to high temperatures. Some medications also affect the body’s ability to cool itself.

Heart Disease

High Blood Pressure

These signs may be an indication of dehydration or heatstroke:

Headaches
Dry mouth
Dizziness
Difficulty breathing
Fatigue or weakness
Nausea or vomiting
Fast heart rate
Impaired judgment
Muscle cramps
High body temperature – a temperature over 104.5° F indicates heatstroke

Helpful tips to remember when temperatures rise:

Drink plenty of water and other hydrating fluids, but stay away from soda, caffeine and alcoholic beverages, which can dehydrate the body.
Avoid outdoor activities during the hottest part of the day, which is usually between noon and 4 p.m.
If you don’t have an air conditioner, or yours is broken, use fans to cool yourself. But remember, fans cool people, not rooms, so turn it off when you leave a room.
Check with older neighbors to make sure they are taking precautions and not suffering from heat-related illnesses.
Wear sunscreen when outdoors! Don’t forget to protect your body’s largest organ – your skin.

Be aware of your body and what it is telling you. If you exhibit any of the signs listed above, tell someone what you are experiencing and do what you can to cool your body - cease activities that cause exertion, drink hydrating fluids, and take a cool shower. If the symptoms persist, call 9-1-1 for assistance from EMS.

Basil Pesto and Tomato Whole Wheat Crostini

Tue, 19 Jul 2011 08:38:00 -0500

Looking for a beautiful green and red appetizer for a party or pre-meal starter brimming with healthful herbs, nuts and fresh garden tomatoes? Try this recipe from my new book, Prevent a Second Heart Attack:

Ingredients

1 cup fresh basil leaves

2 garlic cloves, peeled and crushed

1/4 cup grated Parmigiano-Reggiano cheese

1/3 cup chopped walnuts

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/2 cup extra-virgin olive oil

8-ounce whole-wheat baguette cut into sixteen 1/2 - inch slices

1 cup grape tomatoes, quartered

Directions

For pesto:

In a blender or food processor combine basil, garlic, Parmesan, walnuts, salt, and pepper. Slowly add the olive oil to make a thick paste.

For crostini:

Preheat oven to 350°F. Place bread slices on a rimmed baking sheet and bake until crisp and lightly golden, about 12 minutes. Remove from oven and let cool. Spread 1 teaspoon of pesto on each slice of bread. Top with grape tomatoes. Serve immediately.

Serves 8 (Makes 16 crostini each with 1 slice bread, 1 teaspoon pesto, 1 grape tomato, halved)

NUTRITION FACTS

Per 2 piece serving:

Food weight: 2.5

Calories: 256

Fat: 19 g (0 g EPA, 0 g DHA, 1 g ALA)

Saturated Fat: 3g

Cholesterol: 3 mg

Sodium: 238 mg

Carbohydrate: 18 g

Dietary Fiber: 2 g

Sugars: < 1 g

Protein: 5 g

Tapping into the Power of Plants!

Tue, 19 Jul 2011 08:36:00 -0500

Antioxidants counter the excessive production of small, highly reactive molecules in the body called reactive oxygen species (ROS). These ROS are byproducts of normal human metabolism and include both free radicals and nonradicals. ROS are capable of damaging delicate cells, especially DNA, our cells’ genetic blueprint. When the production of ROS exceeds the body’s antioxidant capacity, premature aging and the development of chronic diseases is accelerated. Thus, a large intake of antioxidants (consumed in food) theoretically would help the body fight DNA damage and oxidative stress, factors involved in disease development.

The total antioxidant power of foods is measured by the Oxygen Radical Absorbance Capacity (ORAC). According to a study by the USDA, some of the foods highest on the ORAC scale include black and red beans, blueberries, strawberries, Granny Smith apples, pecans and cranberries.

A plant-based diet filled with colorful fruits, vegetables, nuts, legumes, beans, whole-grains and olive oil will virtually guarantee you a huge array of health-promoting antioxidants. Plant foods are not only rich in antioxidants but also vitamins, minerals, dietary fiber and polyphenols, additional factors that confer numerous health benefits, most notably protection from disease. So when it comes to antioxidants, color generally indicates concentration. Make an effort every day to harness the power of plant antioxidants by coloring your plate with dark, deep hues of green, purple, orange and blue. And remember, when it comes to antioxidants, more color = more health!

5 ways to get back on track after the holiday weekend

Wed, 06 Jul 2011 16:35:00 -0500

The holiday weekend is over and now it is time to get back on track with your fitness goals. With a weekend of patriotic celebration the food of choice for many is hot dogs, potato salad and corn on the cob. Who doesn't love a good BBQ? Especially on the 4th of July. Whether you have waited until now to begin working on your summer fitness goals or have taken a 5 day break for the holiday, it's time to refocus. Here are 5 ways to help you get back on track:

De-bloat: In response to your weekend eating your body may be a bloated. You need to cut out any excess sodium from your diet to help you get rid of it. Avoid soup, canned items and frozen food that may increase your bloating. Be sure to drink an adequate amount of water to help you flush it all out.
Avoid non-whole grain carbs: You most likely consumed a great deal of white carbs over the weekend. Be sure to eat whole grain carbs. Switch to a whole grain english muffin or pasta instead of the usual. The fiber from the whole grains will help you feel full longer and help the process of moving things outside your body(if you know what I mean). Also, carbs should be side items. Fill up on veggies and lean proteins with whole grains as a side dish. In addition, I usually do not do carbs after 4pm if I'm trying to get back on my regular routine.
Eat lots of veggies: Your body needs vitamins and minerals. So grab those green leafy vegetables and eat up. Spinach is a great veggie to eat. Spinach is low in calories, high in antioxidants and full of vitamins and minerals such as; iron, potassium, Vitamin B6 and B12 and folate to name a few. It is also a good source of fiber and contains Omega 3's. This veggie packs a huge punch.
Get in an extra workout: Rev up your metabolism and get that body moving. It will help your body burn through any excess calories you consumed over the weekend. Go a little more challenging on the weights and kick up that cardio. Make it fun! Grab a friend and hit up a class like spinning at Go Cycle studios, run by the lake or hire a trainer for one session. (You can contact me and I will fit you in). The extra boost and change in routine will help motivate you to continue working on your goal.
Stay positive: It's easy to fall into the cycle of "oh, I just ate bad so I already ruined it. It doesn't matter what I eat now". Don't do it. Let it go, and start fresh. Keep that mind positive and focused on the goal. Everyone has a setback once in a while. In the whole scheme of your goal, it will not matter if you stop and refocus. Go out there and get the body you've always wanted.

Have a fun and fit day, Chicago.

Answers from Dr. Janet Brill

Wed, 06 Jul 2011 16:23:00 -0500

Q: How Should I Get Back Into a Running Routine?

...I used to run every day and then I had kids. Now that they’re getting older, I’m starting to run again. Should I run every day (if even for only 10-15 minutes), or should I space it out and run more each time I run (like 30 minutes every other day)?

A: I am the mother of three children, as well as an avid runner, so on a personal note . . . good for you! Kudos for having the desire to integrate this supremely beneficial habit back into your busy life. Running is such a wonderful exercise that is good not only for the body (burning calories and promoting cardiovascular health and fitness), but also for the mind (a really healthy way to burn off stress—especially the stress of mothering and performing the balancing act that so many of us moms try to do).

I am a big advocate of getting in daily aerobic exercise, so in answer to your question, I suggest aiming for running on a daily basis, even if you have to alternate walk/running at first. Because you are returning from a break in your former routine, take the time to build your endurance back up slowly. Just make sure you have medical clearance and that you get in a proper warm-up and cool-down (and stay hydrated) with each exercise session.

Posted by Dr. Janet Bond Brill

Chicken Tacos with Mango-Avocado Salsa

Wed, 06 Jul 2011 16:15:00 -0500

YIELD: 4 servings (serving size: 2 tortillas, 1 chicken breast half, and 1/2 cup salsa)
TOTAL: 20 MINUTES
COURSE: Main Dishes

Ingredients

1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon ground red pepper
3/4 teaspoon salt, divided
4 (6-ounce) skinless, boneless chicken breast halves
1 1/2 teaspoons olive oil
1/2 cup diced peeled mango
1/2 cup diced peeled avocado
1/2 cup chopped tomato
1/3 cup prechopped onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon minced jalapeño pepper
8 (6-inch) corn tortillas

Preparation

1. Heat a nonstick skillet over medium-high heat. Combine first 4 ingredients; stir in 1/2 teaspoon salt. Rub over chicken. Add oil to pan; swirl to coat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Cut into 1/4-inch-thick slices.
2. While chicken cooks, combine mango and next 6 ingredients (through jalapeño); stir in remaining 1/4 teaspoon salt.
3. Heat tortillas according to package directions; top with chicken and salsa.

Amount per serving
Calories: 379
Fat: 8.2g
Saturated fat: 1.5g
Monounsaturated fat: 3.9g
Polyunsaturated fat: 1.7g
Protein: 43.4g
Carbohydrate: 33.1g
Fiber: 4.9g
Cholesterol: 99mg
Iron: 2.4mg
Sodium: 643mg
Calcium: 124mg

Cooking Light
OCTOBER 2009

FT News

Tue, 05 Jul 2011 06:39:00 -0500

FT News

This and That

Happy July from the FT Winnetka Team! Just a few reminders for this month.

1. We are offering a Fisher House technical t-shirt for $20 (cash or check only please)! Part of the proceeds will be donated directly to Fisher House.
2. Just a reminder that for every session you purchase between now and the end of the summer, $1 will be donated to Fisher House.
3. Another FT Boot Camp!! Come join our "Breakfast Club" boot camp on the Village Green on July 16th at 7:30am. See you there!

4. Congratulations and many thanks to Jessie & Joel, Tom, Annette & Belle, Connie, Sarah, Joelle and Lisa for participating and surviving the heat with us at the Winnetka Firecracker 5K on Saturday, July 2!

Strenuous Exercise may Protect Brain

Thu, 16 Jun 2011 07:40:00 -0500

Older people who regularly exercise at moderate to intense levels may have a 40% lower risk of developing brain damage linked to ischemic strokes, certain kinds of dementia and mobility problems.

New research published Wednesday in the journal Neurology says the MRIs of people who exercised at higher levels were significantly less likely to show silent brain infarcts — caused by blocked arteries that interrupt blood flow and are markers for strokes — than people who exercised lightly.

Until now, studies have shown exercise helps lower blood pressure, bad cholesterol and insulin levels, all risk factors for strokes causing brain damage. Treating those conditions is helpful, but often brain damage from multiple infarctions is not reversible.

"It's not good enough just to exercise, but the more (intense) the better," says physician Joshua Willey, a co-author of the study and researcher at Columbia University's Department of Neurology. "We think exercise is protecting against the development of brain infarcts, and the hope is with lower risk of having these events, you'd also be at lower risk of dementia or stroke."

The research involves 1,238 participants in a study started in 1993 at Columbia University and the University of Miami and focuses on risk factors for vascular disease.

Participants completed a questionnaire about how often and how intensely they exercised at the beginning of the study and then had MRI scans of their brains six years later, when they were an average of 70 years old.

Forty-three percent of participants reported that they had no regular exercise; 36% engaged in regular light exercise, such as golf, walking, bowling or dancing; and 21% engaged in regular moderate to intense exercise, such as hiking, tennis, swimming, biking, jogging or racquetball. There was no difference between those who engaged in light exercise and those who did not exercise.

The American Heart Association's guidelines for ideal cardiovascular health includes 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise a week.

"We did not want this to discourage anyone from exercising, even if it's light exercise," Willey says. "The benefits of exercise are proven. We feel that's an integral part of general good health."

More research is needed, says Joseph Boderick, a stroke specialist at the University of Cincinnati who was not associated with the study. The research did not look at obesity. One of the major reasons people don't exercise, he says, is because they're obese.

"Maybe the people who exercised less already had some infarcts and were less steady on their feet," he says.

The study did not address why more strenuous exercise appears to be helpful. Willey, however, says, "Some of the effects of exercise appear to be related to improving other health conditions that affect the risk of stroke, such as hypertension, obesity, high cholesterol and low HDL, diabetes, atherosclerosis (hardening of the arteries) and heart disease."

Take a Healthy Bite!

Thu, 16 Jun 2011 07:39:00 -0500

Take a Healthy Bite.

Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other healthy foods. Eating a balanced diet and making other lifestyle changes are key to defending your body’s good health.

FIBER

Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

Excellent fruit and vegetable sources: navy beans, kidney beans, black beans, pinto beans, chick peas, black eyed peas, lentils and artichokes.

FOLATE*

Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

Excellent fruit and vegetable sources: black eyed peas, cooked spinach, great northern beans and asparagus.

POTASSIUM

Diets rich in potassium may help to maintain a healthy blood pressure.

Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice and prune juice.

VITAMIN A

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers and Chinese cabbage.

VITAMIN C

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.

Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice and cauliflower.

*According to the Institute of Medicine, a daily intake of 400 g/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant.

www.5ADay.gov

Grilled Tuna with Corn and Avocado Relish

Thu, 16 Jun 2011 06:59:00 -0500

Grilled Tuna with Corn and Avocado Relish

This recipe serves: 8

Preparation time : 30 minutes

Cooking time : 15 minutes

Ingredients

For the Corn and Avocado Relish:

2 ears corn, shucked

1/4 cup lime juice

2 tablespoons extra virgin olive oil

1/4 cup balsamic vinegar

1/4 cup chopped red onion

1/4 cup chopped scallions

1 tablespoon seeded, chopped jalapeño pepper

1 teaspoon chopped, fresh cilantro

1 avocado

salt to taste

freshly ground black pepper

For the tuna:

8 tuna steaks, 4 to 6 ounces each

1 tablespoon olive oil

Cooking Instructions

For the Corn and Avocado Relish:

1. Preheat the grill or oven to 450°F.

2. Roast the corn on the grill or in the oven until it begins to turn golden, about 10 minutes.

3. Meanwhile, mix the lime juice, olive oil, vinegar, red onion, scallions, jalapeño and cilantro together in a bowl.

4. When the corn is cool enough to handle, cut the kernels from the cob and add them to the bowl. Pit, skin and chop the avocado and add that to the bowl.

5. Season with salt and pepper and set aside.

For the tuna:

1. Preheat the grill or broiler.

2. Mist the tuna steaks with olive oil and season them with salt and pepper.

3. Grill the tuna steaks on each side until just opaque, about 3 to 4 minutes per side. (Thinner steaks will take a little less time and thicker ones will take a little more.)

4. Serve the steaks topped with the relish.

Nutrition Facts

Serving Size 1 tuna steak and 1/4 cup relish

Amount Per Serving

Calories 240 Protein 27 g

Total Carbohydrate 12 g Dietary Fiber 3 g

Soluble Fiber 0 g Insoluble Fiber 1 g

Sugar 4 g Total Fat 10 g

Saturated Fat 2 g Monounsaturated Fat 4 g

Traveling with Kids?

Tue, 31 May 2011 09:45:00 -0500

Traveling with kids is always an adventure. Make it a fun one with these kid-friendly attractions, special events and helpful travel tips.

http://www.enjoyillinois.com/home.aspx

3 Ways to Kick the Habit ... of Skipping Workouts

Tue, 31 May 2011 09:44:00 -0500

Trying to get into an exercise habit, but finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine.

Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

Keep your eye on the prize.
You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.
Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!
Schedule a consistent workout time.
Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.
Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.
Use the power of a pro to keep you on track.
You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator.
Scheduling sessions with a personal fitness trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

Article provided by Fitness Together Personal Training Franchise. At Fitness Together our approach to success is one client, one trainer, one goal.

Fad Facts: The Truth About the Dukan Diet

Tue, 31 May 2011 09:43:00 -0500

Mar 29, 2011 | 12:55 PM ET | By Amanda Chan, MyHealthNewsDaily Staff Writer

Weight-loss enthusiasts banking on "The Dukan Diet" book (Hodder & Stoughton, 2010) — already a hit in France and set to be released here in the United States on April 19 — to shed pounds for good may want to think again. Health experts say the diet touted by French doctor and nutritionist Dr. Pierre Dukan is no better than fad diets of times past.

The Dukan, Atkins and South Beach diets all promote high-protein, low-carb ways of eating, said David Levitsky, professor of psychology and nutritional sciences at Cornell University in New York.

"They all have their little gimmicks in it, but basically what they're saying is that changing the composition of the foods that we eat has some miracle effect on metabolism," Levitsky told MyHealthNewsDaily.

The Dukan Diet has four phases — the first lets dieters eat as much protein as they want, the second lets dieters eat protein and vegetables, and the third lets dieters add starches, fruit, cheese and bread. The last phase of the diet allows dieters to eat anything they want as long as they eat three teaspoons of oat bran every day, take the stairs whenever possible and set aside one day of the week to eat only protein.

The Atkins diet is similar — its first stage calls for limited amounts of carbohydrates with liberal amounts of meat, fish and eggs, cheese, salad vegetables, butter and oil. Dieters add on more carbohydrate-rich foods until they find the optimum balance where they are not gaining weight from what they are eating.

The South Beach diet also encourages low consumption of carbohydrates at the beginning of the diet, and then allows the dieter to gradually add fruits, vegetables and grains into his or her diet.

How the diets work

These diets usually lead to weight loss at the beginning because American diets are composed so heavily of carbohydrates, so giving them up simply leads to eating less, Levitsky said.

"Sixty percent of our calories come from carbohydrates — that's the American diet," he said. "They're one of the cheapest forms of calories, so most meals have a large carbohydrate background that we add the protein and vegetables. It's pretty easy to reduce that aspect of the diet."

However, studies have shown that when you reduce the components on your plate, you don't usually compensate by eating other foods, he said. That means you end up eating less, and you won't even necessarily feel hungry because you've eaten the minimum amount of food to feel satiated, Levitsky said.

Reducing carbohydrates also leads to a decrease in sodium, which spurs an increase in water loss. Water loss is most evident in the face, because there are a lot of fluids under our sensitive facial skin, he said.

"You step on the scale and it seems like you're losing weight, but you're actually losing water content so it looks like you're losing more," Levitsky said. "When scientists do the study to examine what tissue you are losing, they find that it's water."

In the early 1980s, fat was demonized, so people tended to overeat carbohydrates. Now, it’s carbohydrates that get a bad rap, said Stella Volpe, a registered dietitian and professor and chair of the Department of Nutrition Sciences at Drexel University in Philadelphia.

But healthy amounts of carbohydrates aren't bad for you, Volpe said.

"The deal is this — we need carbohydrates, we need fat, and we need protein," Volpe told MyHealthNewsDaily.

The optimum 2,000-calorie diet should be 50 percent whole carbohydrates (preferably from whole grains), 30 percent good (monounsaturated) fats and 20 percent protein, she said. The Mediterranean diet, which is high in good fats, fish and fruits and vegetables, is a good diet model to strive for, Volpe said.

Eating a wide variation of foods within food groups — such as a number of different vegetables — is also essential for warding off nutrient deficiencies, Levitsky said.

The right way to diet

To lose weight healthfully, don't think in terms of going on a diet, which implies a drastic, temporary lifestyle change. Instead, think of making small lifestyle changes that will last, Volpe said. Two keys to losing weight healthfully are to take your time and to exercise portion control.

"That will decrease caloric intake immediately if they can really, really evaluate the portions and make changes, even if it’s just a 20 percent reduction in their portions," she said.

People also shouldn't be concerned with losing 5 to 10 pounds in a week or two, she said. Losing 1 to 2 pounds a week is a healthy amount of weight to lose, especially because that means more fat and less muscle and water is being lost.

"The slower the weight loss, the more prolonged it is," Volpe said. "The likelihood of them keeping it [the weight] off is strong."

It's also easier to keep the weight off if a person makes small, stepwise changes like swapping out regular soda for calorie-free seltzer water, she said.

People who have managed to lose a significant amount of weight should also not be in the mindset that once they've accomplished their goal, they can go back to eating the same amount of food they were before they lost the weight, she said.

"If you are a 200-pound person, maintaining your 200 pounds takes a lot more calories than if you were 150 pounds," Volpe said. "So they need to re-evaluate and think, 'I'm not that 200-pound person anymore.' To maintain body weight, it will take less calories."

Pass it on: Fad diets such as Dukan, Atkins and South Beach all promote a high-protein, low-carbohydrate way of eating. But those diets only seem to work because they promote water loss and the dieter eats less than he or she normally would, health experts say.

Oatmeal, Walnut and Flaxseed Pancakes

Tue, 31 May 2011 09:41:00 -0500

Food weight: 2.5

Yield: 12 pancakes (serving size: 2 pancakes)

Ingredients

1 cup 100% whole wheat flour
½ cup old-fashioned oat flakes, ground
¼ cup ground flaxseeds
¼ cup finely chopped walnuts
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon kosher salt
1 ¼ cups light soy milk
¼ cup pure maple syrup
1 large egg white
Powdered sugar, optional
Pancake syrup, optional

Directions

Serve warm, sprinkled with fresh berries, a touch of warm Vermont maple syrup and fat-free whipped topping for a real Sunday morning treat (for you and your arteries!).

Combine dry ingredients in a medium bowl to blend.
Separately combine soy milk maple syrup, and egg white in another medium bowl.
Add soymilk mixture to dry ingredients and whisk just until incorporated.

Coat a large fry pan with non-stick cooking spray. Heat pan over medium heat. Spoon in four circular pancakes about ¼ cup each. Cook until batter bubbles then flip with a spatula. Use more cooking spray when necessary. Remove from pan when golden brown in color. Sprinkle lightly with powdered sugar; add whipped topping and syrup to taste, garnish with fresh berries.

Nutritional Information Per Serving (2 pancakes):
Food weight: 2.5, Calories: 234, Fat: 16 g, Saturated fat: 0 g, Omega-3 ALA: 1.4 g, Cholesterol: 0 mg, Sodium: 440 mg, Carbohydrate: 35 g, Dietary Fiber: 7 g, Sugars: 11 g, Protein: 9 g

One- Skillet Chicken with Spinach and Mushrooms

Fri, 22 Apr 2011 06:49:00 -0500

Prep: 10min |Cook: 15min |Total: 25min

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

4 skinless, boneless, chicken breast halves, cut into 1" pieces
salt
ground black pepper
2 cloves garlic, minced
1 can (15 ounces) diced tomatoes, drained
1 bag (5 ounces) baby spinach
2 cups thinly sliced mushrooms
1/2 cup parmesan cheese, grated

Directions

1. Season the chicken with salt and pepper to taste.

2. Coat a large nonstick skillet with cooking spray, and place it over medium heat. When it's hot, add the chicken and cook for 5 to 10 minutes, or until it's no longer pink and the juices run clear.

3. Remove the chicken to a plate, covering to keep it warm. Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant. Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half. Put the chicken back in the pan and stir. Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving.

Runnersworld.com

Is Walking Better Than Running?

Fri, 22 Apr 2011 06:40:00 -0500

Is walking better than jogging?

Outsider Magazine

http://outsideonline.com/outside/bodywork/fitness_20041102.html

Jun 04, 2004

Is the fitness benefit of speed-walking the se as that of jogging? Sandra Christianson San Ron, CA

Walking has a lot going for it. Provided you swing your arms and walk at a pace like you have somewhere to be, it can raise your heart rate so that your body is burning stored fuel, but keep it low enough that it can do so primarily through your oxygen-assisted fuel system. (People used to call this the fat-burning zone, but we burn all sorts of fuels all the time.) In other words, with a good walk you work out hard enough to build your cardio-respiratory health, and easy enough to do it for a long time.

Fitness walking is also easier on the knees, hips, and ankles than running. For this reason, walking is also a more sustainable way to get your cardio training —you aren't likely to get injured and don't need to invest in a lot of workout clothes. (Though one could argue that the only really sustainable approach to training is to change your workout every six months or so to avoid burnout and keep you body responding.) Plus, with the arrival of the marketing gimmick/fitness trend known as Nordic Walking—where you undertake fitness walks with specially designed trekking poles—walking looks to become only more popular.

But time, not energy, is usually the limiting factor when it comes to both walking and jogging (as opposed to running), and you can generally work your aerobic pathway harder by jogging. Moreover, walking tightens your hamstrings more than running. People might also underestimate, in this day of no-impact elliptical trainers, the importance of weight bearing movements in exercise when choosing walking over running. Running offers up to four times the weight-bearing impact of walking. While those carrying, say, 200 pounds, are wisely protecting their knees in going low-impact at the outset, one of the best things you can ask of your body is to learn to accept weight-bearing impacts in ways for which it is designed. Like weight training, running strengthens supporting muscles and improves coordination. It also beneficially stimulates bone strength (more so than walking), postponing the onset of skeletal shrinkage and fragility in your later years.

10 Foods That Sound Healthy (but Aren't)

Fri, 22 Apr 2011 06:39:00 -0500

Multi-Grain and Wheat Breads

Terms like multi-grain, 7-grain, and wheat sound healthy, but they may not actually contain heart-healthy whole grains. Many breads labeled "multi-grain" and "wheat" are typically made with refined grains, so you're not getting the full nutritional benefit of the whole grain. How can you be sure? Read nutrition labels carefully. If the first flour in the ingredient list is refined (it will typically say "bleached" or "unbleached enriched wheat flour") you are not getting a 100% whole-grain bread.

Prepared Salads

Don't assume that anything with the word "salad" in it must be healthy. Prepared tuna salads, chicken salads, and shrimp salads are often loaded with hidden fats and calories due to their high mayonnaise content. While a lot depends on portion size and ingredients, an over-stuffed tuna sandwich can contain as many as 700 calories and 40 grams of fat. If you're ordering out, opt for prepared salads made with low-fat mayonnaise, and keep the portion to about the size of a deck of cards.

Reduced-Fat Peanut Butter

Reduced-fat peanut butter is not necessarily a healthier version of regular peanut butter. Read the labels to see why. Both regular and reduced-fat peanut butter contain about the same amount of calories, but the reduced-fat variety has more sugar. But isn't it healthy to reduce some fat? Not in this case. Regular peanut butter is a natural source of the "good" monounsaturated fats. Look for a natural peanut butter with an ingredient list that contains no added oils. Better yet, find a store where you can grind your own, or make your own nut butters at home

"Energy" Bars

Energy bars are the perfect pre-workout snack, right? Not always. Many energy bars are filled with high fructose corn syrup, added sugar, and artery-clogging saturated fat. Plus, some bars (particularly meal replacement varieties) contain more than 350 calories each―a bit more than "snack size" for most people. It is a good idea to fuel up with a mix of high quality carbs and protein before an extended workout or hike. Choose wisely: one-quarter cup of trail mix, or 1.5 oz. of low-fat cheese and three to four small whole-grain crackers.

Bran Muffins

Most bran muffins, even those sold at delis and coffee shops, are made with generally healthy ingredients. The problem is portion size. Many muffins sold in stores today dwarf the homemade muffins made a generation ago. A random sampling of some coffee and restaurant chain bran muffins showed that many topped 350 calories apiece, and that's before any butter or jam. The bran muffins at one popular chain bakery contain 600mg of sodium―roughly one-third of a day's maximum. Even a healthful food, if over-consumed, can be not-so-healthful. Enjoy your bran muffin, but just eat half, and save the rest for an afternoon snack. If you want to save money and calories, bake your own.

Smoothies

Even in most smoothie chains and coffee bars, smoothies start out pretty healthful. Most have a base of blended fruit and low-fat dairy. But disproportionately large serving sizes (the smallest is often 16 oz.) combined with added sugar, ice cream, or sherbet, can add up to a high-calorie treat. Some chains serve smoothies that contain up to 500 calories.

A smoothie can be a great way to start the day or to refuel after a workout. Just remember to account for the calories you drink when considering what you've consumed in a day. For the most economical and healthy smoothies, consider making your own.

Packaged Turkey

Turkey is an excellent source of lean protein and a good choice for a speedy lunch or dinner, but many packaged turkey slices are loaded with sodium. One 2-oz. serving of some brands contains nearly one-third of the maximum recommended daily sodium intake. So make sure you buy low-sodium varieties or opt for fresh turkey slices. If you can't roast your own, the best rule of thumb is to find a brand with less than 350 milligrams of sodium per 2-oz. serving.

Foods Labeled "Fat-Free"

Fat-free does NOT mean calorie-free. Just because a food contains no fat, that doesn't make it a health food. (Think gummy bears.) Of course, there are many very healthful fat-free foods (like most fruits and vegetables), but always check the nutrition labels when buying packaged foods to be sure you're getting a nutritious product and not just one that's fat-free. Calories, sodium, fiber, and vitamins and minerals are all aspects you should consider in addition to fat.

Restaurant Baked Potatoes

Sure, a baked potato in its natural state (that is, sans toppings) is a very healthful food. Potatoes are naturally rich in vitamin C, potassium, and fiber. Plus, a medium-sized baked potato contains only about 160 calories. But if you're eating out, don't assume that the baked potato is the healthiest choice on the menu. Many restaurant-style baked potatoes can come "fully loaded" with butter, sour cream, cheese, bacon bits, and other goodies that can add up to around 600 calories and 20-plus grams of fat. Ask for one that is plain and get one or two small-portioned toppings on the side. Or try making your own healthful baked potato meal at home by adding some chopped, cooked chicken to our Caramelized Onion-Stuffed Baked Potato.

Sports Drinks

If you're going for a leisurely stroll or doing some light housework, skip the sports drinks. While most sports drinks do contain important electrolytes (like potassium and sodium) that are necessary for intense workouts or endurance training, you don't need a sports drink to fuel light activity. Many sports drinks contain 125 calories or more per 20-oz. bottle, so spare yourself the extra calories and opt for plain water or a calorie-free beverage to keep you hydrated.

About the author: Cooking Light contributor Katherine Brooking is a registered dietitian with a master’s degree in nutrition education from Columbia University.

8 Healthy Office Snacks

Thu, 21 Apr 2011 11:53:00 -0500

Desktop Snacks

Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before you dig in your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet, drawer, or your briefcase. Each of these snacks has less than 200 calories and are sure to satisfy when the 3 p.m. cravings hit.

Whole Wheat Crackers and Peanut Butter

Save your quarters by skipping the vending machine's peanut butter crackers and packing your own nutritious snack. For a hunger-curbing option, try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a tablespoon of peanut butter. This nutrient-rich snack rings in at just 193 calories and offers 2 grams of fiber. The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full longer.

Fruit

Grab an apple, banana, pear, grapes, or other portable fruit as you dash out the door every morning. If you grab a different fruit every day (and change with the seasons), you'll obtain a good variety of nutrients plus fiber, and won't get bored with the same old snack. The average serving of fruit is around 70 calories so pair with a cup of fat-free milk (about 90 calories) for a protein boost as well as extra calcium and vitamin D. This protein and fiber combination will keep you feeling full and prevent mindless eating.

Popcorn with Parmesan

Take regular bagged popcorn to the next level by topping with 2 tablespoons of shredded Parmesan cheese. The nutty flavor of the popcorn pairs well with the rich flavor of Parmesan resulting in a quick, 150-calorie snack. Simply top 3½ cups of 94%-fat-free popcorn with the cheese and your snack is served. If you don't have an office fridge to stash your Parm, nosh on just the popcorn for only 100 calories. This salty snack counts as one of your three daily servings of whole grains and helps to increase your energy and mood.

Nuts

Make the swap and choose nuts over chips for a crunchy alternative. Nuts are rich in heart-healthy fats but are calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that amount instead of feasting on the entire bag. Stash premeasured baggies of nuts in an office drawer or in your purse to nibble on when the 3 p.m. hunger pains hit. Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber.

Instant Oatmeal

When you're in a rush at work and want something warm and comforting, heat a packet of plain instant oatmeal (just 110 calories) in the microwave for a quick and satisfying treat. Choose plain oatmeal and add your own flavorings to control the calorie and sugar content. Top with a 42 calorie mini box of raisins for a sweet flavor and added nutrients or sprinkle with cinnamon and nutmeg. Doubling as a fiber-rich breakfast or daytime snack, oatmeal helps lower cholesterol and reduces the risk of heart disease.

Mini Pitas with Hummus

Use mini pita pockets to scoop up creamy hummus. Whether you make your own hummus or choose a favorite brand at the grocery store, hummus is made from chickpeas, a great source of soluble fiber. This soluble fiber helps to lower cholesterol and prevent heart disease. Pair one serving of hummus, 2 tablespoons, with 3 mini pita rounds for a 150 calorie snack. If you want a protein boost, fill the mini pita pockets with an ounce of low-sodium deli ham or turkey. The fiber and protein combo gives the snack some staying power to keep you feeling full longer.

Snack Bars

If you're having a sweet attack and are looking for a healthy "bar" that isn't loaded with sugar, reach for one that is all natural. Brands like LaraBar and KIND are good sources of fiber, contain no added sugar, and are made from whole, natural ingredients like dates, almonds, cashews, and cranberries. These bars are rich in fiber, low in sodium, loaded with vitamins and minerals, and run around 200 calories per serving. Pack these convenient bars in a purse or pocket for an instantly sweet and filling snack.

Veggies with Ranch

Beat the high-fat, high-sodium snacks featured at the convenience store and pack a container of fresh veggies like carrots, celery, and grape tomatoes. Raw veggies fill you up because of their high water and fiber content. If you struggle eating veggies in the buff, try dipping them in 2 tablespoons of low-fat Ranch dressing (80 calories), hummus (70 calories), or salsa (10 calories).

How to train for your first 5K

Thu, 24 Mar 2011 11:12:00 -0500

Crossing the finish line of my first 5K changed my life forever. Drumming up the courage to start the race fueled a newfound confidence that led me to tackle other challenges.

Reaching the finish line ignited the start of a whole new active lifestyle.

Getting Started

I always wanted to run, but every time I tried to run I'd make it to the end of my block--only to start to cry because it wasn't much fun. Then I'd promptly drag myself back home and toss my shoes in the closet.

Each time I vowed to quit, never to return again, until I would see my softball coach, Rosemary, run by with a smile so bright it could light up Texas.

I wanted to run. I just couldn't figure out how and didn't think I had the body of a runner.

A Community of Runners

That was, until I started my very first day at an internship in Milwaukee. All of my co-workers were runners, which I found quite intimidating as I couldn't even make it down my block without tears.

Runners being runners, they challenged me to run a 5K with them at the end of the summer. I promptly explained to them that I wasn't a runner and I would do almost anything (toilets, filing, laundry) for them, but there was no way I would be running that race.

What happened next turned out to be a pivotal moment in my life.

Making a Plan

They encouraged me to train with them at lunch and helped me devise a training program that: started with 20 minutes of walking and slowly built up to run-walking and eventually running 30 minutes.

Turns out the combination of an enticing goal (shirt included), a supportive group and a program that started from my humble fitness beginnings (couch potato), was all I needed to tap into my inner runner.

It worked. I finished, and it didn't even matter that I was almost last and beaten by a 72-year old man!

I went from a chubby, out-of-shape intern, to a runner in a matter of weeks and you can too. I loved it so my I eventually quit my job to coach others in finding their finish lines.

Here are a few tips to get started on your journey to your first 5K.

Define Your Carrot

Register for a 5K and it will serve as your motivation to get in shape and keep your training regular and consistent. The difference between exercising and training for an event is that every workout is purposeful when training and you're less likely to miss a session if you have a target ahead.

Whether this is your first race or you are getting back into shape, running the 5K is a great way to succeed at learning to run and earn a great shirt too.

Accessorize

Shopping for running shoes and apparel is a lot of fun. The essentials include: a supportive pair of fitted running shoes, technical-wicking socks, and a sport watch. Sure, there are lots of fun toys you can purchase along the way, but the best place to start your journey is to get professionally fitted at your local running specialty store. Stride for stride they will support you to the finish line.

It's best to shop at the end of the day when your feet are swollen from the day's activities and be prepared to try on several pair. The staff should watch you walk and run in the shoes to make sure they work with your foot type. The shoe should feel comfortable. If not, keep looking.

Use your new running shoes only for workouts to avoid wearing them down more quickly and aim to replace them every 350-500 miles. Mark the date purchased on the side of the shoe to keep tabs on the life of the shoes.

One Step at a Time

Start from where you are, rather than where you want to be. Avoid crying, like I did, by starting from your current fitness level. Running too much too soon is the number one reason most newbie runners quit.

If you are new to running, begin with sprinkling in running with mostly walking. This allows your body, mind and spirit time to adapt to the demands of running and it makes for a very enjoyable running experience. It will also allow you to run a bit farther.

Always begin with a walking warm-up of five minutes to prepare your body for the run ahead. Finish with a walking cool down to bring your body back to reality.

For the running workout, start with 30 seconds to one minute of running and follow with at least double the time power-walking -- 1-3 minutes, or until you catch your breath. Progress little by little, adding more running to the mix and less walking.

Focus on going farther, not harder. Include no more than three runs per week and alternate run days with rest or cross-training activities (cycling, swimming, yoga, etc.) to allow your body to adapt and recover run to run. Before you know it, you will be running 30 minutes at a time with a smile on your face!

Take Time to Recover

Listen to your body while you train. The body actually grows stronger when you are resting. Training is a process that includes strategically-placed workouts and rest days to allow your body to be stimulated by the activity and then recover during the rest.

Many people make the mistake of over-training and running too much, too soon and end up with an injury. It doesn't have to be the case though if you listen to your body for aches and pains or just fatigue. If your body if giving you a yellow flag with a few aches, take an extra day off and adjust your training to allow full recovery."

Additional ways to improve recovery is to get at least eight hours of sleep every night and eat frequent, well-balanced meals throughout the day.

Train Comfortably

Take the talk test. The key to running successfully is to dial in an effort level that is comfortable while you run.

A good way to know you are running the right pace is by taking the "Talk Test". If you can talk while you run, you are at the right pace. If you are gasping for air, can't get a word out and are counting the seconds until you can stop, you are likely going too hard. When you run too hard, the fun factor drops, injury risk goes up and the chances of returning for another run are slim to none.

The secret is to finishing the running workout is knowing you could run a little farther if you had to. Running is all about having fun, getting in shape and feeling good. Run at a pace where you can still talk and you will find your running career taking off.

This may mean you need to walk a little more at first, or slow your pace a bit, but doing so will pay off as your body will progress more quickly. Like the Tortoise and the Hare, you will slowly reach your goals more successfully.

Breathe

Running requires a lot more oxygen than not running and efficient breathing is key to getting the needed oxygen to the working muscles. Breathe through your mouth and nose and from deep in your belly.

Like dancing to the beat of a good tune, try linking your breathing tempo with your foot strikes, breathing in every 2-4 steps and out 2-4 steps. You will breathe more efficiently and getting more oxygen to the working muscles.

If you find that you are gasping for air, slow down. Most likely, you are at a pace that is too challenging and your body is not able to keep up.

Pace Yourself

Learning to pace is perhaps the most challenging aspect of running. The best way to learn how to pace is to practice.

Mark a loop in your running area with your car or bike. Then predict what your time will be and head out the door and run or walk it. Keep track of the total time it takes to finish and see how close you are to your predicted time.

If you are within one minute, go out and celebrate; however, if you are one minute or more off, it's time to keep practicing and fine-tuning your skills.

Another fun way to learn to pace is to mark off half-mile or mile increments on this same path or head to a track and practice learning how each pace feels.

If you feel like getting into running toys, there are a number of cool speed-distance monitors on the market that will give you your speed and distance instantaneously while you run. A speed distance monitor is a watch that shows you speed, distance, time and even calories on the run. It is a great way to learn your pace and the ultimate running toy.

Build a Strong Foundation

Include total-body strength-training exercises 2-3 times per week for 1-3 sets to build strength in your musculature, tendons and joints. Developing strength supports your body as you run mile after mile. It will also improve efficiency and form while decreasing the risk of developing an overuse injury.

Mix up your routine; run one day and strength train or cross-train the next. Variety works a lot more muscle groups and keeps your workouts fresh and motivating. Alternating a run day with a cross-training day also allows your body time to adapt and recover from each run.

Find Your Style, Love Your Style

In many ways, running is like shopping for jeans. We all have different strengths, speeds and styles. There is no one running style that fits everyone. You may run faster than your friend or she may cruise by you.

Avoid comparing yourself to your buddy because there will forever be faster and slower runners. Some people progress and adapt faster while others (like me) take longer to improve.

Speed is relative, and it is a good measure of your success. Most likely, someone is looking at you and wishing they could be running too. Focus on your running career and where your footsteps are taking you. Like jeans, we all have a pair that fits our style.

Food is Fuel

You are what you eat. Your workouts are fueled by the food you eat every day. Keep a log of what you consume daily and it will give you a better perspective of what goes into your system.

If you are having trouble dropping the weight you wanted or just not feeling strong while running, it could have something to do with how you fuel your body day to day. Eat smaller, more frequent meals well balanced with fruits, veggies, lean protein and even fats too. Skipping meals is the quickest way to gain weight and decrease the performance of your next workout.

Think of your car and how it runs. If you run out of fuel, the car simply doesn't move. If you put dirty fuel into the tank or no fuel at all, the car won't run efficiently. Food is fuel and the ticket to your next strong running workout and recovery.

Summary

Keep track, stay motivated and have fun. Track your progress along the way. Keep track of your running time, mileage, mood, shoe mileage and more.

Every workout is a piece of the puzzle and will guide you in figuring out your running recipe. Train with a buddy and make a commitment to meet them regularly. Run with a group or train with a team for charity.

The more fun it is, the more you will want to do it again. Schedule a session with a buddy, take a new route and try something new.

Chicken Breasts with Tomatoes and Olives

Thu, 24 Mar 2011 11:02:00 -0500

Chicken Breasts with Tomatoes and Olives

Kalamata and picholine olives add salty savor. Serve over couscous, with dressed greens on the side.

Yield: 4 servings

Ingredients

The 5 ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
1 cup multicolored cherry or grape tomatoes, halved
3 tablespoons oil and vinegar dressing, divided
20 olives, halved
1/2 cup (2 ounces) crumbled feta cheese

Preparation

Prepare grill to medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place chicken on grill rack coated with cooking spray, and grill for 6 minutes on each side or until chicken is done. Keep warm. Combine tomatoes, 1 1/2 tablespoons dressing, and olives in a medium skillet over medium heat, and cook for 2 minutes or until tomatoes soften slightly and mixture is thoroughly heated, stirring occasionally. Brush chicken with remaining 1 1/2 tablespoons dressing. Cut each chicken breast half into 3/4-inch slices. Top each chicken breast half with 1/4 cup tomato mixture. Sprinkle each serving with 2 tablespoons cheese and torn basil leaves, if desired.

Nutritional Information

Calories:

348

Fat:

17.3g (sat 4.4g,mono 5g,poly 1.2g)

Protein:

41.9g

Carbohydrate:

3.9g

Fiber:

0.6g

Cholesterol:

111mg

Iron:

1.6mg

Sodium:

810mg

Calcium:

100mg

Cooking Light, SEPTEMBER 2009

Five Supercharged Whole Grains

Thu, 24 Mar 2011 10:51:00 -0500

The Whole Story So you've traded in the Wonder bread for whole wheat. Congratulations! But don't stop there. Not only are whole grains rich in fiber, protein, antioxidants, and minerals, but new research links whole-grain diets to a healthier heart and digestive system. A recent Tufts University study found that eating three to four servings of whole grains daily, while eating no more than one serving of refined grains, results in less "deep abdominal fat"—the troublesome kind linked to hypertension, elevated cholesterol, and insulin resistance. Here are five supercharged whole grains and grainlike foods you can substitute into your diet without feeling like a health-food nut.

1. Quinoa
Nutrient-wise, it's sort of like a steak. Quinoa is one of the rare plant foods with high protein content, a complete deck of amino acids, and a lot of iron—but it's also a rich store of the potent antioxidant quercetin, as well as potassium, magnesium, zinc, and fiber. SWAP IT FOR: couscous

2. Amaranth
It was the staple food of the Aztecs, but this tiny pale-golden seed isn't well known in the United States. Too bad—it's a nutrient powerhouse. A cup has about nine grams of protein; lots of nutrients like iron, calcium, and magnesium; cholesterol-lowering phytosterols; and a complete amino-acid profile. Cook it just like oatmeal—two parts water to one part grain. SWAP IT FOR: rice or pasta, couscous

3. Black Rice
Getting your antioxidants from fresh berries can be pricey. A new report from scientists at Louisiana State University shows black rice is higher than blueberries in the powerful free-radical buster anthocyanin—while supplying more vitamin E and fiber. SWAP IT FOR: instant rice, white rice, or brown rice

4. Buckwheat
The ultimate utility player, the flour from this grainlike seed can be subbed into almost any yeast- or quick-bread recipe (like pancakes or crepes). It's been linked to lowered risk of heart disease, and it's a potent source of the antioxidant rutin. SWAP IT FOR: wheat flour

5. Whole Oats
The best breakfast grain. Dozens of studies have shown that oats improve heart health, thanks mainly to its soluble-fiber beta-glucans, which keep bad cholesterol in check, control blood pressure, and boost the immune system. SWAP IT FOR: sugary cereals

Train Your Brain

Thu, 24 Mar 2011 10:50:00 -0500

Train Your Brain

The biggest obstacle to reaching your fitness goals? That thing between your ears.

By Aaron Gulley

Head Gains
Pro athletes know how to tap the power of the mind to achieve their goals. Here's why you should, too.

AFTER RIDING TO a surprising fourth-place finish at the 2008 Tour de France, Christian Vande Velde looked like the next big thing in American cycling. But the following season, his ambitions were laid low by a brutal crash in the Giro d'Italia, and then they were quashed again in 2010 by a string of race-ending accidents. "It was tough," the 34-year-old Vande Velde admits. "It killed my motivation, and I considered hanging it up."

If Vande Velde had let his career coast to a halt, no one would have blamed him. Many everyday athletes, especially those who aren't paid to perform, lose their drive over smaller hitches than that, from nagging injuries to boredom and burnout. "Most athletes come up against a mental roadblock like this at some point," says Julie Emmerman, a psychologist who works with riders on Vande Velde's team, Garmin-Cervélo. "The question then becomes how to rekindle the fire."

For most of us, the biggest barrier is motivation—getting started on a training plan and then staying hooked. (Just ask anyone who's made a New Year's resolution to get fit.) For dedicated athletes, the mind is also a key to better performance. According to Steven Ungerleider, author of Mental Training for Peak Performance, Eastern European athletes have been using formal mental training to help them excel since at least the 1960s, and by the 1988 Olympics in Seoul, 83 percent of all athletes were using some form of it—visualization, positive self-talk, mind-clearing relaxation tricks, and goal setting—as part of their regimen.

It's not just psychobabble; it's science. The brain helps dictate motivation and energy levels by secreting peptides, which communicate with the cells in various parts of the body. According to cell biologist Bruce Lipton, author of The Biology of Belief, by consciously changing your thought processes, you can control the messages your brain sends and override your body's natural reflexes to shut down under stress. And countless studies have shown that mentally rehearsing an action—from a basketball shot to a climbing sequence—can improve your game. "There is a lot of research on how mental imagery—self-talk and various other psychological skills and training programs—are very powerful in affecting performance," says Joe Powers, executive director of the Center for Neuroscience and Society at the University of Pennsylvania.

Too bad most everyday athletes miss out. Though many of us reap huge rewards from technology and training techniques that originated with elite athletes, few amateurs take full advantage of the mental tools that pros use to power through intense workouts, spur motivation, and stay focused during competition. And, no, this doesn't mean you need to see a sports shrink to improve your time in a local 5K. There are simple techniques that can help you set solid goals, have confidence in your plan, stay positive, and have more fun.

The latter was Vande Velde's key. Last summer, at the end of his disastrous season, he entered one more race, the Vuelta a España. There was no pressure to win, allowing him to savor the experience. "By the end I was actually having fun," he remembers. He took a five-week hiatus from the bike to reboot his enthusiasm and has set a new goal—the 2012 Olympics—restructuring his schedule to allow for more time training near his family. "I'm not planning on watching the big races on TV again this year; I'm going to be in them," he says. "And that gets me excited to tweak my training, to perfect my form, and, at the end of the day, to get out there and race."

The same goes for you. The right attitude can make or break your chances at any fitness goal—helping you gain momentum, maximize your performance, and ultimately stay in it for the long haul. The first step is to harness the most powerful tool at your disposal.

Step 1:

Get Hooked

Starting a fitness goal is easy. These tips will keep you energized through the finish.

SHOOT HIGH
The first rule of setting goals that work: Think big. Michael Phelps didn't accidently win eight gold medals in Beijing. He wrote down that audacious goal and set it on his nightstand to look at every morning. "A big event, even one that seems far-fetched, can provide good motivation," says Derick Williamson, elite coach for Durata Training, in Austin, Texas. "Registering for something like a marathon can induce the fear and accountability you need to get serious."

DO IT: Commit to a dream event, race, or challenge. Sign up for the Big Sur, the New York City, or China's Great Wall marathon and plan a vacation around it. Enter Costa Rica's La Ruta de los Conquistadores mountain-bike race and start preparing to suffer. Register for your first century. Pay the entry fee and put it on your calendar now.

THINK SHORT-TERM
Once you've got your big goal established, set little ones—benchmarks and midway targets that will keep you inspired as you make progress. "Signing up for a series of events is a great motivator and keeps you building fitness," says ultrarunner Dean Karnazes. Just make them attainable. "When your goals aren't realistic, they can backfire and end up causing doubt, uncertainty, and more stress," says Jeff Galloway, a former Olympic distance runner and author of the forthcoming Mental Training for Runners: How to Stay Motivated.

DO IT: If your goal is to complete an Olympic-distance triathlon, enter yourself in a sprint-distance event a month from now. Want to run a marathon in six months? Sign up for a half-marathon in three. Commit to five workouts a week. And every two to four weeks, test yourself with a time trial: designate a course, do a 15-to-20-minute warm-up, then go all out for half an hour, checking your time against your previous efforts.

CALL IN THE COACH
"It isn't that you can't do it alone," says Lynda Wallenfels, a coach to some of the country's top endurance mountain bikers. "But a coach draws on the experience of many athletes to know what will work." That means you'll get better results more quickly, and you'll have the confidence to give your training your all. "I can't think of anything more important," says elite U.S. marathoner Kara Goucher. "You need to go to the starting line with total faith in what you've been doing to get there, or you won't have the confidence you need."

DO IT: Check thecoachdepot.com to find a certified coach or, for sport-specific instruction, try the coaching directories of the Road Runners Club of America (rrca.org), USA Cycling (usacycling.org), and USA Triathlon (usatriathlon.org). Before committing, interview prospective coaches about their credentials and approach. On a budget? Choose a trusted coach's Web-only program. Straight Web-coaching services are hit-or-miss, so check for specificity and variety in workouts before you sign up. (We like addaero.com and 2peak.com.)

BUILD A TEAM
Anyone privy to your goals—a coach, family member, or friend—can help you stay motivated by keeping tabs on your progress, but nothing keeps you on target like a training partner. "When you agree to train with someone, it brings responsibilities," says Jim Taylor, author of Prime Sport: Triumph of the Athlete Mind. "When you don't show up for a planned workout, you're no longer just letting yourself down; you're also disappointing your training buddy."

DO IT: Join your sport's local club and find partners with similar goals and schedules. Use networking sites such as bikewire.net and runnerslounge.com to compare workouts with fellow athletes, and share your activities on Facebook. Sign up for a charity training group like Team in Training or Team LiveStrong and raise money from friends and family. Knowing that people around you pitched in will keep you feeling accountable.

Step 2:

Hit Your Peak

Pro-proved mental strategies to help you cultivate a winner's mind-set.

KEEP A PAPER TRAIL
A training log is the best way to chart the progress you've made, which will keep you fired up for more. "It's really important to watch your progression from week to month, from training to races," says pro marathoner Adriana Pirtea. "You can see you're on track. That's a big motivation."

DO IT: You can easily log your workouts at online training hubs like the Outside Fitness Center (outsideonline.com/fitnesscenter). There are a host of smartphone apps, such as TrailRunner, My Tracks, and Endomondo, that will help you maintain a wealth of exercise data, including routes, elevation, and calories burned—and let you chart, compare, and share with your friends.

SEE THE FUTURE
If there's one mental strategy that separates pros from the pack, it's visualization. When you rehearse a move or performance clearly in your mind, the brain becomes more familiar with it, and it can control movements more easily in reality. "It's something that all the great athletes do," says Michael Sachs, a sport-psychology professor at Temple University. "There is certainly clear evidence in the scientific literature that it works."

DO IT: In the weeks and days before an event, spend 15 to 30 minutes daily visualizing how your race will unfold, from start to finish. Make the vision as vivid as possible, from the taste of the gels to how you'll feel as you cross the finish. Stressed out by competition? Imagine yourself calm and composed on the starting line. "There are countless studies showing visualizing a more relaxed state desensitizes you to the stress," says the University of Pennsylvania's Powers, "putting you at a more ideal level of stress during competition."

PICK A MANTRA
Pro athletes talk to themselves during hard workouts and competitions—repeating a few simple words to keep them in the right frame of mind. They may look crazy, but the habit short-circuits any defeatist thinking and keeps you in control of what your brain is telling your body. "I have a power word for when I'm racing," says Goucher. "When I run a marathon, it's 'courage'. When you're hurting in the race, you think of that word and it stands for all the work you did, and it helps you remember you're ready."

DO IT: Pick a few words to say to yourself when you're deep in the pain cave—first in training, then in races. Use positive language ("I can do it") and say it out loud if you can. Never mind the puzzled looks.

CUT THE EXCUSES
Think like a winner. Some athletes invent pretexts for why they can't succeed even before they hit the starting line. "It's a self-protective mechanism," explains Williamson. "If you go to a race focusing on your lack of training, you've created a justification in case you don't do well."

DO IT: The moment you start telling your buddy how little you've been training lately, stop yourself. Even if your conditioning isn't perfect, fixating on it will only make things worse.

BREAK IT DOWN
When you're dead tired halfway through a race, the finish line may seem unreachable. Don't let it overwhelm you. "The mind can make a 30-yard straightaway in 100-degree heat look like the horizon of the Pacific Ocean," says ultrarunner Hal Koerner, two-time winner of the Western States 100. "I shift my gaze to three feet. Or I choose a landmark to push to and then, once I've reached it, relax the tempo and pick the next challenge."

DO IT: Set up intermediate finish lines—the next light post, an athlete ahead of you, the crest of the hill—and once you're there, pick the next one. Distract your brain from the pain any way you can. "I like to listen to audiobooks when it gets tough," Karnazes says. "You might be dying, but if you put on a good book, hours can go by and you'll still find yourself captivated. It takes your mind off your body."

Step 3:

Beat the Burnout

Sick of the grind? Five ways to liven up your workouts and keep your training on track.

SICK OF IT: The same old routes
MIX IT UP: Throw in timed intervals and sporadic pace changes. Sprint for 20 seconds every time a red car passes you. Reverse directions on your favorite loop. Or do a one-way route—go as far as you can in one direction and arrange for someone to pick you up. Really need a change of scenery? Bring a GPS and draw something with your track. "You can get in a funk just doing the same thing every day," says Goucher. "Try something totally new."

SICK OF IT: Working out indoors
MIX IT UP: TV can help you pass the treadmill time in more ways than you think. Designate a buzzword and do a 30-second sprint every time you hear it. (If you're feeling strong, try "deficit" on CNN.) Or go hard during commercial breaks. If that doesn't work, add to the challenge. Unlike a stationary bike, mounting your ride on CycleOps Aluminum Rollers with Resistance ($360; cycleops.com) will have you focusing so much on balance that you won't even notice the clock.

SICK OF IT: Hard workouts
MIX IT UP: Stack your Shuffle with high-energy tunes. A team of British scientists recently demonstrated that the faster the pace of the music you listen to, the harder you go: a 10 percent increase in the tempo of a song led cyclists to exert 3.5 percent more power and cover 2.1 percent more distance in the same time. Start with runningmusicmix.com, which offers preset playlists of songs arranged by beats per minute. The Motion Traxx podcast releases free high-bpm mixes crafted for working out; Podrunner Intervals goes a step further and sets a soundtrack to your speed workouts, interspersing fast music with slow-paced breaks.

SICK OF IT: Early-morning training sessions
MIX IT UP: Buy the Brookstone Rise & Shine Natural Wake-Up Light ($100; brookstone.com). A progressively brightening light will trick your brain into producing more cortisol and adrenaline, which help you wake up. Schedule a buddy to meet you at least once a week—you'd bail on yourself, but you won't flake on a friend. "If you have to get out the door when it's zero degrees and still dark, you're more likely to do it if someone is waiting," Galloway says.

SICK OF IT: Everything about training
MIX IT UP: Turn workouts into playtime. Here are three fitness games that can help:

SIGN UP FOR A LOCAL HASH—an informal fun run in which you'll be asked to figure out the course on the fly, and finish with a beer (or several). Find a local group at gthhh.com.

SET UP A CHASE, with a weaker partner getting a head start proportionate to his ability. Or practice attacking: over a set distance, one partner surges and strikes to get away; the other tries to contain the attacks.

RACE YOURSELF. Garmin's line of sport-oriented GPS computers, such as the new Edge 800, for cyclists ($450; garmin.com), and the Forerunner 410, for runners ($325), let you to race against your past performances, a goal pace, or a track uploaded by a friend.

How to Get Smart About Weight Loss

Mon, 28 Feb 2011 16:42:00 -0600

How to Get Smart About Weight Loss

Dietitian suggests realistic goals and tracking progress as starting points.

SUNDAY, Jan. 23 (HealthDay News) -- By this point, New Year's resolutions might be a dim memory -- which makes it a good time for fine-tuning, especially for those who resolved to lose weight.

Brittany Glassett, a registered dietitian with Porter Adventist Hospital in Denver, suggests using what she calls the "SMART" system to create goals for yourself -- with "smart" being an acronym for goals that are specific, measurable, attainable, realistic and timely.

In the area of specificity, for example, don't just plan to "eat better." Make a specific goal, such as eating fast food three fewer times a month.

Write down your goals and focus on just one or two at a time to avoid becoming overwhelmed. Then keep working on those one or two goals until you've made a change, remembering that it takes about three weeks to adopt a new habit.

Glassett also suggests thinking about mini-goals. Instead of saying you'll lose 50 pounds, consider losing 5 pounds over the next four weeks.

And get support from family and friends: Let them know about your goals and tell them to hold you accountable.

Glassett also has created a list of what she calls six small changes that make a big difference:

Eat more whole grains, which contain heart-healthy fiber along with vitamins and minerals. Fiber can help you stay full between meals.
Add color to your plate through such foods as fruits and vegetables. Try putting three colors on the plate that aren't white, cream or yellow.
Don't skip meals. And consider having smaller meals every three or four hours rather than bigger ones less often.
Cut down on soda, juice and high-calorie coffee drinks, which are full of empty calories.
Replace vegetable oil with canola oil and olive oil, which are better for your heart.
Keep a food diary, if only for a couple days a week. Studies have shown that people who keep track of what they eat have more success losing weight and keeping it off.

http://www.nutrition.gov/

Oh-So-Good Granola Bars

Mon, 28 Feb 2011 16:34:00 -0600

Oh-So-Good Granola Bars

Makes: 24 bars

Prep time: 10 min.

Cook time: 35 min.

Fitnessmagazine.com/March 2011

1 cup quick-cooking rolled oats

¼ cup all-purpose flour

¼ cup whole wheat flour

2 tablespoons ground flaxseeds

½ cup Grape Nuts cereal

½ teaspoon ground ginger

1 beaten egg

1/3 cup unsweetened applesauce

¼ cup honey

¼ cup packed brown sugar

2 tablespoons canola oil

1 16 ounce package mixed dried fruit bits

2 tablespoons sunflower seeds

½ cup chopped walnuts

¼ cup dark chocolate chips

Preheat oven to 325. Line an 8 by 8 inch pan with aluminum foil and coat with cooking spray. Set pan aside.
In a large bowl, combine oats, both flours, ground flaxseeds, Grape Nuts and ginger. Add egg, applesauce, honey, brown sugar and oil; mix well. Stir in fruit bits, sunflower seeds, walnuts and chocolate chips.
Spread mixture evenly in prepared pan. Bake for 30-35 minutes or until lightly browned around edges. Cool completely on a wire rack. Use edges of foil to lift cooked granola from pan, and cut into bars.

Nutrition facts per bar: 155 calories, 3 g protein, 28 g carbohydrate, 5 g fat (1 g saturated), 2 g fiber

**”A half cup of Grape Nuts has seven grams of fiber,” Kerry Neville, R.D., a dietitian in Seattle, says.

** Instead of butter, this recipe calls for applesauce and heart-healthy canola oil.

**Whole-wheat flour is denser than all-purpose, so use a combination when baking, Neville says.

Strength training does more than bulk up muscles

Thu, 24 Feb 2011 12:23:00 -0600

Strength training does more than bulk up muscles

It may reduce depression, give older people better cognitive function, boost good cholesterol and more.

Strength training often takes a back seat to cardiovascular training, but it can benefit the heart in ways that its more popular cousin can't. (David Phillip / Associated Press Photo)

By Jeannine Stein, Los Angeles Times

February 13, 2011

Strength training has strong-armed its way beyond the realm of bodybuilding.

A growing body of research shows that working out with weights has health benefits beyond simply bulking up one's muscles and strengthening bones. Studies are finding that more lean muscle mass may allow kidney dialysis patients to live longer, give older people better cognitive function, reduce depression, boost good cholesterol, lessen the swelling and discomfort of lymphedema after breast cancer and help lower the risk of diabetes.

"Muscle is our largest metabolically active organ, and that's the backdrop that people usually forget," said Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay. Strengthening the muscles "has a ripple effect throughout the body on things like metabolic syndrome and obesity."

Historically, strength training was limited to athletes, but in the last 20 years, its popularity has spread to the general public, said Jeffrey Potteiger, an exercise physiologist at Grand Valley State University in Grand Rapids, Mich., and a fellow of the American College of Sports Medicine. "One can argue that if you don't do some resistance training through your lifespan, you're missing out on some benefits, especially as you get older or battle weight gain," he said.

When we hit middle age, muscle mass gradually diminishes by up to about 1% a year in a process called sarcopenia. Women also are in danger of losing bone mass as they age, especially after the onset of menopause. Some studies have shown that moderate to intense strength training not only builds skeletal muscle but increases bone density as well.

Strength training often takes a back seat to cardiovascular training, but it can benefit the heart in ways that its more popular cousin can't.

During cardio exercise, the heart loads up with blood and pumps it out to the rest of the body: As a result, Potteiger said, "the heart gets better and more efficient at pumping."

But during resistance training, muscles generate more force than they do during endurance exercises, and the heart is no exception, Potteiger said. During a strength workout, the heart's muscle tissue contracts forcefully to push the blood out. Like all muscles, stress causes small tears in the muscle fibers. When the body repairs those tears, muscles grow. The result is a stronger heart, not just one that's more efficient at pumping.

Another big advantage of working out with weights is improving glucose metabolism, which can reduce the risk of diabetes. Strength training boosts the number of proteins that take glucose out of the blood and transport it into the skeletal muscle, giving the muscles more energy and lowering overall blood-glucose levels.

"If you have uncontrolled glucose levels," Potteiger said, "that can lead to kidney damage, damage to the circulatory system and loss of eyesight."

The benefits don't end there. A 2010 study in the Clinical Journal of the American Society of Nephrology suggested that people on dialysis can benefit from building muscle. Researchers found that kidney dialysis patients who had the most lean muscle mass — a measurement derived from the circumference of the mid-arm muscle — were 37% less likely to die than the patients who had the least.

"This is something that has an impact on survival," said Dr. Kamyar Kalantar-Zadeh, a principal researcher at the Los Angeles Biomedical Research Institute and coauthor of the study. "It's not just about having more muscle and looking better — we're talking about life and death."

Even people who already have chronic kidney disease could benefit from strength workouts. Germany began to incorporate modified exercise equipment into dialysis treatment centers in 1995, and a 2004 study in the American Journal of Kidney Diseases examining that policy found that exercise may improve the efficiency of dialysis by increasing blood flow through the muscle and improving phosphate removal.

The brain may get a boost from the body's extra muscle as well. A 2010 study in Archives of Internal Medicine found that women ages 65 to 75 who did resistance training sessions once or twice a week over the course of a year improved their cognitive performance, while those who focused on balance and tone training declined slightly. One reason for the improvement, researchers believe, may be that strength training triggers the production of a protein beneficial for brain growth.

This study was triggered by another that looked at resistance training as a way to reduce the risk of falls in older people, said coauthor Teresa Liu-Ambrose, a researcher at the University of British Columbia's Centre for Hip Health and Mobility in Vancouver. As the study progressed, she said she noticed that participants "were able to take on new tasks, like taking the bus by themselves. They were able to prepare and plan for things and execute them."

Strength training could be easier for people with mobility problems who might find it easier to navigate a stationary weight than a moving treadmill.

"It's never too late to start," Adams said. "The benefits are great."

jeannine.stein@latimes.com

America's healthiest fast food breakfasts

Thu, 24 Feb 2011 12:13:00 -0600

America's healthiest fast-food breakfasts

By Nicole DeCoursy, Health.com

This Starbucks sampler scores high for having all the components of an ultra-satisfying breakfast.

(Health.com) -- Used to be, when you grabbed breakfast on the go, it was a diet disaster: nothing but fat-and-calorie bombs like butter-soaked croissants and jumbo muffins. Now, it's much easier to do right by your body: Fast-food legends like McDonald's and IHOP, as well as newbies like Cosi and Panera Bread, offer surprisingly healthy options that are filling, light, and much easier on your arteries.

The key to finding a healthy breakfast, says Christine Gerbstadt, MD, RD, spokeswoman for the American Dietetic Association, is finding a good-for-you mix of complex carbs (like whole grains), protein, and healthy fats to keep you satisfied.

So with that in mind, we asked our team of experts to choose and rank the best a.m. grub. Here, the standouts -- and why each one made the cut.

1. Spinach Florentine Breakfast Wrap (Cosi)

Meet the breakfast wrap that packs nearly as much protein as a burger. That's an award-worthy benefit: "When you wake up, your body hasn't had fuel for about 10 to 12 hours," says Dr. Gerbstadt, one of our judges. So this standout refuels you and keeps you satisfied so you don't overnosh the rest of the day.

"With most other breakfasts, you would need to add another food to get this much protein," Gerbstadt explains. "Plus, the fiber content is much higher than you'd usually find in such a high-protein meal."

Calories 334; Fat 21g (sat 8g); Protein 24g; Carbohydrate 21g; Fiber 11g; Sodium 516mg

Room for improvement: The fat content is on the high side (since the wrap is made with eggs), so eat low-fat fare throughout the day -- or split this hearty pick with a friend.

Health.com: America's top 10 healthiest fast food restaurants

2. Protein Artisan Snack Plate (Starbucks)

This Starbucks sampler scores high for having all the components of an ultra-satisfying breakfast -- protein, fiber, whole grains, and fresh produce, says panelist Frances Largeman-Roth, RD, senior food and nutrition editor at Health magazine.

You get to nibble on yummy fare -- hard-boiled egg, cheddar and apple slices, multigrain muesli bread, grapes, and honey peanut butter spread -- in the right portions, Largeman-Roth explains: "It's like a healthy tapas plate for breakfast."

Calories 370; Fat 19g (sat 6g); Protein 13g; Carbohydrate 36g; Fiber 4g; Sodium 470mg

Room for improvement: Along with all that protein and fiber, you get 19 grams of fat. Tip: Eat half of either the honey peanut butter spread or the cheese.

3. Berry Topper Ideal Meal (Jamba Juice)

The name is spot on. "It really is an ideal meal because it meets all of your nutrient needs," says judge and nutrition expert Robin Miller, the host of Quick Fix Meals on the Food Network.

It's made with yogurt and soy milk, great sources of calcium and vitamin D two nutrients women often lack. Also blended in are vitamin C--packed strawberries, blueberries, and bananas. And the organic pumpkin flaxseed granola gives you a dose of healthy fats for heart health.

Calories 300; Fat 4.5g (sat 0.5g); Protein 9g; Carbohydrate 59g; Fiber 7g; Sodium 85mg (for 12 ounces)

Room for improvement: Stick to the small (12-ounce) size -- larger serving sizes load on the calories.

Health.com: The best fat-burning breakfasts

4. Apple Cinnamon Oatmeal (Au Bon Pain)

It's no surprise that two oatmeals made our list. Oatmeal is a favorite among dietitians because it contains two kinds of fiber: the insoluble kind, which helps prevent constipation, and the soluble type, which digests slowly to help regulate blood sugar.

"Oatmeal is more filling than many other cereals," Gerbstadt explains. Au Bon Pain's oatmeal edged past the McDonald's version (#6) because it has less saturated fat and sodium, plus more protein and fiber. Still, you can't go wrong with either.

Calories 280; Fat 4g (sat 1g); Protein 8g; Carbohydrate 56g; Fiber 7g; Sodium 10mg

Room for improvement: The protein content is a bit low: Make it more filling by eating a few nuts or a yogurt on the side.

5. Scrambled Egg Whites, Chicken Sausage, and Fruit (Denny's)

Yes, you can have eggs and sausage! But pass over the Grand Slam menu and look for these better-for-you breakfast "sides" to design your own morning meal. "This is a really well-rounded breakfast," Largeman-Roth says. It's not too high in sodium, either; a surprise for a sausage breakfast, she says.

Calories 230; Fat 9g (sat 0g); Protein 19g; Carbohydrate 19g; Fiber 3g; Sodium 447mg

Room for improvement: Order a piece of whole-grain toast (without butter or margarine) to increase the fiber factor, adding about 100 more calories.

Health.com: 7 breakfasts under 300 calories

6. Fruit & Maple Oatmeal (McDonald's)

The judges praised McDonald's for adding this good-for-you pick with fresh fruit to its menu (breakfast antioxidants at the drive-through -- nice). This tasty treat includes diced green and red apples, dried cranberries, raisins, a touch of cream, and brown sugar. Plus oatmeal's soluble fiber helps lower cholesterol and control blood sugar, helping to fight off diabetes, Largeman-Roth says.

Calories 260; Fat 4.5g (sat 1.5g); Protein 7g; Carbohydrate 48g; Fiber 5g; Sodium 115mg (for oatmeal without brown sugar)

Room for improvement: Watching calories? Order it without the brown sugar to save 30 calories. "You won't miss it with all the fruity flavors," Largeman-Roth explains.

7. Simple & Fit Veggie Omelette (IHOP)

A veggie omelette is a great way to sneak more nutrient- and fiber-rich produce into your power breakfast, Miller says. In this case you get a flavor-fest of green peppers, mushrooms, onions, and oven-roasted tomatoes. "And the side of fruit adds a nice (sweet) touch," she says.

Calories 320; Fat 10g (sat 1g); Protein 21g; Carbohydrate 40g; Fiber 8g; Sodium 420mg

Room for improvement: This omelette is made with "egg substitute" (which contains mostly egg whites); if you prefer the real thing, ask your server to substitute egg whites instead.

Health.com: 5 shortcuts to a heart-healthy diet

8. Western Egg White & Cheese Muffin Melt (Subway)

For just 160 calories, this melt with egg whites, Black Forest ham, green peppers, American and Monterey Jack cheeses, and red onion stacked on an English muffin lets you eat light without feeling even a little bit deprived.

Don't like peppers or onions? Order your melt with fresh tomatoes and spinach instead. If you want something more substantial, round out your meal with Subway's packaged apple slices or yogurt.

Calories 160; Fat 4g (sat 1.5g); Protein 15g; Carbohydrate 19g; Fiber 5g; Sodium 680mg

Room for improvement: This pick didn't show up higher on our list because the sodium count is high.

9. Egg White Turkey Sausage Wake-Up Wrap (Dunkin' Donuts)

No need to deprive yourself if you're watching calories and fat: The reduced-fat cheddar cheese, egg whites, spinach, and turkey sausage in this winner from Dunkin' Donuts make this a healthy indulgence.

Calories 150; Fat 5g (sat 2.5g); Protein 11g; Carbohydrate 14g; Fiber 1g; Sodium 400mg

Room for improvement: This pick tastes rich, but it's small, so it may not keep you full for as long as the egg options higher on our list, Largeman-Roth explains. It's also low in filling fiber, so pair it with a piece of fruit for more fuel.

Health.com: America's healthiest mall food

10. Breakfast Power Sandwich (Panera Bread)

This egg, Vermont white cheddar, and smoked lean ham sandwich serves up as much protein as a 3.5-ounce fish fillet, Gerbstadt says.

Also praiseworthy, she adds, is Panera's whole-grain bread. Made of rye, spelt, amaranth, and flax, it's brimming with good-for-you nutrients like vitamin B2, niacin, manganese, iron, magnesium, and selenium.

Calories 330; Fat 14g (sat 6g); Protein 22g; Carbohydrate 31g; Fiber 4g; Sodium 830mg.

Room for improvement: "This sandwich has a lot of sodium," Largeman-Roth notes. But you can slash 300 milligrams simply by ordering it without the smoked ham.

Cajun Red Beans and Rice

Tue, 11 Jan 2011 08:27:00 -0600

Prechopped vegetables and canned beans keep this version of red beans and rice simple yet satisfying. Because this recipe begins with oil-sautéed aromatics, it contains more grams of fat per serving than its boxed counterpart—but the calories and sodium are significantly lower, and the taste is terrific.

Yield: 5 servings (serving size: about 3/4 cup bean mixture and about 3/4 cup rice)

Ingredients

2 tablespoons olive oil
2 (3-ounce) chicken andouille sausage links, chopped
1 (8-ounce) container prechopped onion, bell pepper, and celery mix
1 1/2 teaspoons salt-free Cajun seasoning
3/4 teaspoon salt
1/2 teaspoon dried oregano
2 garlic cloves, minced
1 (15-ounce) can red beans, rinsed and drained
1/4 cup water
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/4 teaspoon freshly ground black pepper
4 cups hot cooked long-grain rice

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add sausage and onion mix to pan; sauté 4 minutes. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly. Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until thickened. Remove from heat; stir in pepper. Serve over rice.

Nutritional Information

Calories:

336 (0.0% from fat)

Fat:

8.4g (sat 1.8g,mono 5.1g,poly 1.3g)

Protein:

12.7g

Carbohydrate:

51.6g

Fiber:

5.9g

Cholesterol:

36mg

Iron:

3.3mg

Sodium:

698mg

Calcium:

90mg

Sleep just as critical to fitness as exercise

Tue, 11 Jan 2011 08:15:00 -0600

By Zachary Lewis, The Plain Dealer

WHAT NEXT?
Have a suggestion for an activity you think I should try? Call me at 216-999-4632 or send me an e-mail.

As a columnist at a daily newspaper, I have no need to place calls to radio programs. I've got my own platform, thank you. But the other day, while driving, I heard a comment on an afternoon talk show that nearly prompted me to pull over, pick up my phone, and launch into a tirade. Happily, I restrained myself, opting for a moment of reflection instead.

It had to do with sleep. Specifically, how lame it is to go to bed at 10 p.m. Which rubbed me the wrong way, since for me, a fitness enthusiast who generally tries to stay sharp, 10 p.m. is frankly on the later side. Now, this was not a medical program. Sleep was not the main topic, and there were no experts on hand to counter the host's opinion. The broader issues that day were actually marriage, children, and their deleterious effects on one's hipness.

Those parts were all well and good. I can understand why unmarried people without kids see those next steps as life-ending rather than life-affirming. I myself was once petrified of having a child, and it wasn't so long ago that I wouldn't even head out the door until 10 p.m.

But to claim that early bed-times in general are a downer, well, that's just something I can't abide. Not when it's my job to promote healthy behavior. Not while it's still true almost all of us could use more rest.

People always wonder how I have the time and energy to do the things I do. Marathons, triathlons, different fitness activities every single week; it probably does seem baffling.

But there's no real secret. I just take sleep seriously. If I don't get the eight hours I shoot for every night, I at least get six or seven. In my mind, sleep is another component of training, a critical piece of the fitness puzzle, the spinach that makes me feel like Popeye.

Yet for many, sleep is the element most likely to get trimmed. And that's unfortunate, because a lot of important stuff happens while your eyes are closed.

Not only are you recharging your batteries but you're repairing the damage done your joints and muscles. I often put sleep and protein shakes in the same category: after hard workouts, both are essential.

Athletes especially are prone to the irrational belief that more exercise is always better. Training for my last triathlon, I often convinced myself that the benefits of another hour or two on the bike-trainer at night outweighed my need for rest.

This, despite the fact that sleep is known to improve athletic performance. If I do well at a race, you can bet I got solid rest beforehand. If I do poorly, there's a good chance it's because I skimped somewhere.

Of course, sleep is a luxury for those who work multiple jobs or take night-classes. All I can advise people in those situations is to entertain the possibility that getting more sleep could actually save time, enabling you to function more efficiently. Doctors and airplane pilots certainly know that to be true.

No less an obstacle to sufficient rest are children, those great quashers of coolness, whose only predictable habit at night tends to be waking at odd hours. Parents more than almost anyone should be hoarding their sleep like treasure.

Even if I didn't have a one-year-old, though, I'd still make a point of going to bed on time. If that makes me boring, so be it. Sleep may be dragging down my social life, but I know it's keeping me young.

How to lighten up your favorite holiday treats

Tue, 11 Jan 2011 08:14:00 -0600

Evelyn Theiss, The Plain Dealer

Gingerbread is a treat associated with the holidays, but maybe you'd be satisfied with gingersnaps like these, which are lighter in calories and fat.

Packages and stockings aren't the only things that are stuffed during the holidays. Our favorite treats of the season often are packed with fat and calories.

Give them up? To suggest that would be Scrooge-like.

Instead, why not explore lighter-in-fat or fewer-in-calories recipes, says Lisa Cimperman, a registered dietitian at University Hospitals Case Medical Center.

"Just because something is healthier doesn't mean it won't taste delicious," she says.

In fact, a number of cooks and dietitians we talked to had simple suggestions for making holiday treats that won't leave you feeling as guilty as a kid hunting in the closet for hidden gifts.

Maxine Smith Registered dietitian in preventive medicine, Cleveland Clinic

First off, Smith suggests lightening up on other meals to make caloric room for the inevitable holiday treats.

When it comes to eggnog, consider making your own, she says. Use 1 percent or skim milk, because a cup of regular eggnog can contain two or three times the recommended daily allowance of saturated fat.

Using reduced-fat milk will make for a thinner beverage, but adding some vanilla instant pudding mix (sugar-free, if you'd like) will thicken it, Smith says.

"You can take something that had 30 grams of saturated fat per serving to something with 0 grams of saturated fat," she says.

For holiday baking, Smith prefers whole-grain flour or, even more so, oat-bran flour ("it's less grainy-tasting") as a replacement for some of the all-purpose flour.

"You get manganese and selenium from whole-grain flours, which are heart healthy and have anti-cancer benefits," she says.

Finally, she tells weight-conscious patients to weigh themselves twice a week, "just to have a reality check."

Bev Shaffer Cookbook author and chef at Mustard Seed Market & Cafe in Solon

If you love the flavor and aroma of ginger, try a gingersnap cookie instead of grabbing a big hunk of gingerbread. Cookies are lower in fat, and it's easier to control portion size.

Shaffer adapted a ginger cookie recipe from "James Beard's American Cookery" (Little Brown & Co., 2010) to make it a little more healthful. She chose molasses as a sweetener instead of dark corn syrup and butter instead of lard. She also substituted half of the all-purpose flour with whole-wheat pastry flour.

"Another thing I do often is replace butter with light olive oil," which is a monounsaturated fat, says Shaffer, although light refers to the flavor, not calories, which are the same as regular olive oil.

"It's perfect for baking. Light or extra-light olive oil is available in almost every supermarket, gives cakes and cookies a light texture, and it's easy to substitute," she says.

For every cup of butter or margarine in a recipe, use ¾ cup of light olive oil instead, she suggests.

She also recommends substituting one whole egg with a ¼ cup fat-free, cholesterol-free egg substitute, such as Egg Beaters, or two egg whites. That saves both fat and calories.

Lisa Cimperman Registered dietitian, University Hospitals

Cimperman says it's worth trying to lighten up the treats you like -- and easy to do so. Just swap out higher-fat choices for lower-fat substitutes.

Her rule of thumb for baked treats: Replace half the fat in a recipe with a fat substitute -- such as mashed bananas, pureed pumpkin or applesauce.

If you are making something such as eggnog, a healthier version would use all, or mostly, nonfat milk instead of whole milk. Egg whites or an egg substitute can stand in for whole eggs, and you can replace the fat from the egg yolks with a bit of "healthy" oil, such as canola or walnut oil, she says. Or you can thicken the liquid with nonfat powdered milk.

"Reducing fat is easier than reducing sugar in most recipes," Cimperman says.

But in the case of eggnog, you don't have to use all the sugar called for in a recipe. Make it sweet enough for your taste, add a touch more nutmeg and cinnamon, and you'll hardly notice the difference.

She also suggests serving eggnog warm instead of cold. "Warm beverages tend to make you more full," she says. "You have to sip them more slowly.

"It's not about deprivation, but about finding new favorites," she says.

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Fitness Goals Deliver Results

Wed, 05 Jan 2011 17:50:00 -0600

Fitness Goals Deliver Results

The definition of a goal is- what one intends to do or achieve. The hardest part of a fitness program is getting started, and the second is maintaining it. Unfortunately, most people do not have goals when it comes to their health and fitness. You may drive to the gym, but until you walk through the doors you have no clue as to what you are doing that day. This is why millions of people either go through the motions when it comes to their workouts or do not workout at all. Fitness goals should be no different than those you set for your business, your family, or your future.

According to the National Academy of Sports Medicine, research confirms those who are certain about what they want to accomplish are six times more likely to successfully make life changes than those who are less certain. Conversely, those with conflicting goals, or those who are unsure about their goals, are significantly more likely to, experience depression and anxiety, be less happy, have more physical illnesses and doctor visits, and spend less time taking action towards their fitness goals. Does this sound like you? If so, let’s establish your fitness goals. Your goals must be specific, challenging, and measureable.

Specific goals make us work harder. Studies show that specific goals result in better performance than easier goals or having no goals at all. Examples of fitness goals could be the number of workouts per week, the amount of time engaging in cardiovascular exercise, and so forth. So, get the calendar out and be specific!
Make your fitness goals challenging. If your goals are challenging, you will accomplish more than modest goals. Step it up when it comes to the intensity of your workouts- train for a 5k or triathlon. Reach beyond your comfort zone and you will accomplish more. Just think how great you will feel after having trained for an event and accomplishing it or telling yourself you are going to strength train twelve days this month and you do it. You will be inspired and have built a new level of confidence for yourself. Make fitness fun!
Your goals must be measurable. This will allow you to determine whether the strategy is working. People have a tendency to measure their goals based on the ‘all-or-none’ theory, a tendency that leaves people vulnerable to letting a minor setback fall into a major relapse and total collapse. This is why so many people fail at fitness. They put too much pressure on themselves by committing to six or seven days of working out. A goal like this is only setting you up for failure. Between work and family, it is very difficult to fit in six or seven great workouts in a week. A more realistic goal would be to start with three to five days per week and commit to taking this time for you and be able to enjoy a quality workout. Also, do not sign up for a marathon if you have never run before. Take baby-steps and try a local 5k first.

Believe that you can accomplish the goals you have set. If you truly believe you will be successful, you will work harder, achieve more, be happy, set more goals, and view setbacks as a source of motivation.

Accomplishing your fitness goals can be very powerful, if not life changing. The television reality show, Biggest Loser, is a great example. The people selected for that show were determined and committed to losing weight. Even the ones who have been voted off maintained great discipline and motivation to do the work on their own. Goals can be powerful. Set yourself up for success and establish specific, challenging, and measurable fitness goals.

Article Written by: Nick Clark, BS, NASM-CPT, has trained and completed half-marathons, triathlons, and duathlons. He and his wife, Nicole, own Fitness Together, a private one-on-one fitness studio located at 8740 E SR 70 in Lakewood Ranch, CA. They hold multiple certifications; both have a degree in Exercise Science and have changed many lives through their overall ‘lifestyle change’ approach to fitness

Pasta with Winter Squash and Pine Nuts

Wed, 22 Dec 2010 16:58:00 -0600

The texture of the squash breaks down as it cooks to create a smooth, hearty sauce for the pasta in this one-dish meal. The slightly sweet squash contrasts with the sharp Parmesan cheese. Use the grating attachment of a food processor to shred the squash.

Yield: 6 servings (serving size: 1 cup pasta mixture and 2 teaspoons cheese)

Ingredients

2 tablespoons butter
2 tablespoons pine nuts, toasted
1 tablespoon chopped fresh sage
1 teaspoon olive oil
1 garlic clove, minced
2 1/2 cups water, divided
1 pound butternut squash, peeled, seeded, and shredded
1 teaspoon sugar
3/4 teaspoon salt
1/2 teaspoon black pepper
12 ounces uncooked penne (tube-shaped pasta)
1 cup (4 ounces) finely shredded Parmesan cheese, divided

Preparation

Melt 2 tablespoons butter in a large nonstick skillet over medium-high heat until lightly browned. Add pine nuts and sage; remove from heat. Remove from pan, and set aside.

Heat olive oil in pan over medium-high heat. Add garlic to pan, and sauté 30 seconds. Reduce heat to medium. Add 1 cup water and squash to pan. Cook for 12 minutes or until water is absorbed, stirring occasionally. Add remaining water, 1/2 cup at a time, stirring occasionally until each portion of water is absorbed before adding the next (about 15 minutes). Stir in sugar, salt, and pepper.

Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1/2 cup pasta water. Combine pasta and squash mixture in a large bowl. Add reserved 1/2 cup pasta water, butter mixture, and 3/4 cup cheese; toss well. Sprinkle with remaining 1/4 cup cheese. Serve immediately.

Nutritional Information

Calories:

351 (28% from fat)

Fat:

11g (sat 4.7g,mono 3.8g,poly 1.3g)

Protein:

13.8g

Carbohydrate:

50.8g

Fiber:

3.8g

Cholesterol:

20mg

Iron:

2.5mg

Sodium:

554mg

Calcium:

209mg

Banish Hunger with this Simple Choice

Wed, 22 Dec 2010 16:46:00 -0600

Banish Hunger with this Simple Choice

By Jon Herring 04/13/2010

I was hungry when I woke up. I was very hungry before I went to bed. And I was even hungry not long after a big meal. Thankfully, I was not obese. I was younger then and I liked to exercise. But I did carry about 20 pounds too many. And I had a round face and a soft belly.

I was eating and drinking a full menu of high-density carbohydrates back then. Pizza, cereal, bagels, sandwiches, chips and soda were all on the list. I consumed plenty of calories. Yet, I was still hungry.

And not only was I frequently hungry, but my mood and energy levels would swing wildly. I would become irritable… sometimes depressed. And I always felt like I needed a nap about two in the afternoon. But there was one thing that always seemed to boost my mood and energy – more carbs!

Then, about 10 years ago, I began to study the diet of our Paleolithic genetic ancestors…

Before that, I had not thought much about what I should eat to remain healthy and lean. But I didn’t like the fact that I was gaining weight.

I quickly learned that high-glycemic carbohydrates are foreign to our metabolism. Especially when we consume them in large quantities – as we have since the dawn of the food processing revolution. This is a drastic departure from the diet on which we evolved.

Therefore, I decided to make my own drastic departure. I didn’t go on a “diet” or start counting calories. I didn’t buy meals from Weight Watchers. And I didn’t join the Atkins revolution, with all of their artificial sweeteners and fake, processed foods.

I just decided to start eating real, organic, whole foods. I ate lots of leafy green salads and a variety of colorful vegetables. I made my own vegetable juices. I snacked on fruit, nuts and seeds. I ate eggs (The whole egg, of course. You don’t think our ancestors would have thrown the yolk away, do you?). Grass-fed beef, pastured poultry, raw cheese and dairy. And lots of wild salmon.

My hunger and cravings simply vanished (along with the spare tire around my belly)…

Within about two weeks, my cravings for food were almost completely gone. I had energy that lasted all day. I didn’t need a nap in the afternoons. My moods were stable and upbeat. My mind was sharper and more alert.

And my excess body fat simply melted away. Within about eight weeks, I lost more than 20 pounds. I reached my ideal weight and have remained within three or four pounds of that target ever since. My experience taught me first hand that hunger is about a lot more than just an empty stomach.

There are two types of hunger…

Physical hunger builds slowly and occurs several hours after a meal. This is how you feel after exercise or a long period of work, when you have depleted your energy stores. You feel discomfort. Your stomach growls. You might feel tired and your brain doesn’t work as it should. This is your physiological need for nutrients and energy. Food provides relief from this feeling almost instantly.

Hormonal hunger comes on suddenly. It often has nothing to do with mealtime. In fact, hormonal hunger can strike right after you have had a meal. Have you ever wondered where that “extra room” for dessert comes from? Hormonal hunger can cause strong emotional cravings for specific foods – especially carbohydrates. It can also cause mood swings and low energy. And it creates a near continual desire to eat.

I don’t take credit for the term, “hormonal hunger.” Fitness and nutrition author, Rob Faigin, coined it in his superb book, Natural Hormonal Enhancement. He points out that hormonal hunger has nothing to do with a real need for food. It is the result of the interplay of various hormones in the body.

To avoid physical hunger, eat before you become hungry. To avoid hormonal hunger, you have to know what to eat.

Foods that are high on the glycemic index (60 and above) are those that convert to blood sugar very rapidly. That’s what you want to avoid. When your blood sugar spikes, the hormone insulin spikes too. This can provide a burst of energy, but it is fleeting and followed by a crash.
The whole process puts us on a hormonal roller coaster that causes us to become hungry and consume food, even when our body does not physically need it.

That’s why most of the foods we eat should score low (20 and below) on the glycemic index. These foods take longer to break down and they contain fewer carbohydrates, so the secretion of insulin is lower. Eating these foods will get you off the hunger cycle and curtail the constant cravings.

The chairman of our advisory board, Dr. Al Sears has a glycemic index and glycemic load chart on his website, if you would like to learn which foods score the lowest and highest.

To Your Health,

Jon Herring
Contributing Editor
Total Health Breakthroughs

Another Reason to Avoid High-fat Diet

Wed, 22 Dec 2010 16:45:00 -0600

Another Reason To Avoid High-fat Diet

It Can Disrupt Our Biological Clock, Say Hebrew University Researchers

Indulgence in a high-fat diet can not only lead to overweight because of excessive calorie intake, but also can affect the balance of circadian rhythms - everyone's 24-hour biological clock, Hebrew University of Jerusalem researchers have shown.

The biological clock regulates the expression and/or activity of enzymes and hormones involved in metabolism, and disturbance of the clock can lead to such phenomena as hormone imbalance, obesity, psychological and sleep disorders and cancer.

While light is the strongest factor affecting the circadian clock, Dr. Oren Froy and his colleagues of the Institute of Biochemistry, Food Science and Nutrition at the Hebrew University's Robert H. Smith Faculty of Agriculture, Food and Environment in Rehovot, have demonstrated in their experiments with laboratory mice that there is a cause-and-effect relation between diet and biological clock imbalance.

To examine this thesis, Froy and his colleagues, Ph.D. student Maayan Barnea and Zecharia Madar, the Karl Bach Professor of Agricultural Biochemistry, tested whether the clock controls the adiponectin signaling pathway in the liver and, if so, how fasting and a high-fat diet affect this control. Adiponectin is secreted from differentiated adipocytes (fat tissue) and is involved in glucose and lipid metabolism. It increases fatty acid oxidation and promotes insulin sensitivity, two highly important factors in maintaining proper metabolism.

The researchers fed mice either a low-fat or a high-fat diet, followed by a fasting day, then measured components of the adiponectin metabolic pathway at various levels of activity. In mice on the low-fat diet, the adiponectin signaling pathway components exhibited normal circadian rhythmicity. Fasting resulted in a phase advance. The high-fat diet resulted in a phase delay. Fasting raised and the high-fat diet reduced adenosine monophosphate-activated protein kinase (AMPK) levels. This protein is involved in fatty acid metabolism, which could be disrupted by the lower levels.

In an article soon to be published by the journal Endocrinology, the researchers suggest that this high-fat diet could contribute to obesity, not only through its high caloric content, but also by disrupting the phases and daily rhythm of clock genes. They contend also that high fat-induced changes in the clock and the adiponectin signaling pathway may help explain the disruption of other clock-controlled systems associated with metabolic disorders, such as blood pressure levels and the sleep/wake cycle.

Hebrew University of Jerusale, Source: http://www.alphagalileo.org

Article URL: http://www.medicalnewstoday.com/articles/134216.php

20 Super Foods

Wed, 22 Dec 2010 08:54:00 -0600

Top 20 Super Foods

What should be on your grocery list? Well, here are 20 suggestions for you.

Below are 20 super foods categorized in the following groups: complete proteins, fibrous fruits/vegetables, whole grains/starchy vegetables, fats, beverages, sweeteners and dessert.

Complete Proteins:

1. Wild Salmon

a. A great balance of fatty acids proven to reduce the risk for cardiovascular disease.

2. Free Range Turkey Breast

a. The leanest source of meat on the planet, with included benefits such as cancer prevention through selenium.

3. Free Range Eggs

a. The best source of the vital nutrient choline for cell membrane health.

4. Yogurt

a. Immune system booster and great for colon health.

5. Soy

a. A major key in Okinawans* healthy living and diet style.

6. Walnuts

a. A handful a day is packed with 90% of the recommended daily value of omega 3 fatty acids.

7. Black Beans

a. Fiber all-star, cancer fighter, antioxidant, sulfite detoxifier.

Fibrous Fruits/Vegetables:

8. Blueberries

a. Highest level of antioxidants available and great brain food for children.

9. Oranges

a. Most readily available source of vitamin C.

10. Broccoli

a. Top cancer fighter of most foods.

11. Spinach

a. Best food to fight cataracts and macular degeneration.

12. Tomatoes

a. The nutrient lycopene is the proven to reduce the risk for prostate cancer.

13. Onions

a. Proper insulin response, prevents heart disease, prevents colon cancer, healthy bones.

Whole Grains/Starchy Vegetables:

14. Oats

a. Lower cholesterol.

15. Sweet Potatoes

a. Antioxidant, anti-inflammatory, helps reduce the risk of diabetes.

Fats:

16. Olive Oil

a. Prevents the hardening of arteries, may lower cholesterol.

Beverages:

17. Water

a. Happy organs, improved digestive tract, may increase metabolism.

18. Green Tea

a. Immune system booster, colon cleaner, antioxidant rich.

Sweetners:

19. Local Honey

a. Fights allergies, anti-bacterial, anti-fungal, anti-viral.

Dessert:

20. Dark Chocolate

a. 1 oz. per day provides antioxidants.

Experiment with endless recipes that can be enjoyed with these foods. To your health!

* Okinawans eat low-fat, low-salt foods, such as fish, tofu, and seaweed. Okinawans are known for their longevity. Five times as many Okinawans live to be 100 than the rest of Japan, and the Japanese are the longest lived nationality in the world. [5] http://en.wikipedia.org/wiki/Okinawa.

Article author: Julian Kaufman is the owner of Fitness Together – Chattanooga. He has a degree in Health and Exercise Science from Furman University, Master’s degree from Covenant College, and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.

The 5 Best Post-Workout Foods

Wed, 01 Dec 2010 17:02:00 -0600

When it comes to working out, the most important meal you eat is the one you have after you exercise.

In case you missed the column on the five best foods to fuel your workout, let me review the reason the post-exercise meal is so important. You see, for about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.

The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder (even soy protein powder, though I don't like that as much as whey).

The second thing you need is some carbohydrates. Exercise draws upon your body's stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: "Hey, she's exercising, let's give her some fuel!" Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It's crying "Feed me!" and it won't take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what's the best meal, or combination of foods, to have post-workout?

Here are five of my favorites:

Koo Koo Roo Delight: Chicken and Mixed Vegetables

Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B vitamin that's important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Egg Omelet with Avocado

Eggs are just about the best source of protein on the planet. I much prefer free-range, cage-free eggs, which tend to be higher in good omega-3 fats. I never, repeat never , throw out the yolks. Egg yolks, along with beef liver, are two of the richest dietary sources of phosphatidylcholine, which helps prevent fat and cholesterol from accumulating in the liver. Egg yolks are also a source of choline, which is essential for cardiovascular and brain function and for the health of your cell membranes. One large egg provides 300 micrograms of choline (all in the yolk) and 315 milligrams of phosphatidylcholine. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein Shake

I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I've thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or soymilk, but watch out for the calories. I don't recommend making shakes with juice.)

The Three S's: Salmon, Spinach and Sweet Potato

Here's the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It's an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they're also high-calorie items.

Bodybuilder's Delight: Tuna, Brown Rice and Vegetables

You can't go to a "hard core" gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you're good to go.

You can't go wrong with any of those five, or variations thereof. They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you'll be on the way to the body of your dreams.

Reviewed by David Slotnick, M.D.

Fun Winter Activities

Wed, 01 Dec 2010 17:01:00 -0600

Snowshoeing: 500-600 calories/hr; glutes, hamstrings, calves, abs

Ice hockey: 560-620 calories/hr; arms, shoulders, glutes, hamstrings, abs

Cross country skiing: 565-650 calories/hr; glutes, hamstrings, calves, abs, shoulders, arms

Ice skating: 420-500; glutes, hamstrings, calves, in and around the ankle

Tobogganing: 500 calories/hr; whole body

Snowball fight: 100-400 calories/hr.; depending on the intensity

Roasted Cornish Hen with Wild Rice

Wed, 01 Dec 2010 16:39:00 -0600

Roasted Cornish Hens with Wild Rice Stuffing

This recipe serves: 4

Preparation time: 15 minutes

Cooking time: 45 minutes

Ingredients

1 1/2 tablespoons olive oil

1/2 cup diced onion

1/2 cup diced celery

1/2 cup dried cranberries

1/2 cup chopped dried apricots

1/2 teaspoon dried thyme

1/2 cup low-sodium chicken broth

3 cups cooked wild rice

salt to taste

freshly ground black pepper

2 Cornish game hens, split in half

Cooking Instructions

1. Preheat the oven to 400°F.

2. In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Add the onion and celery and cook until the vegetables are tender, about 5 minutes. Add the dried cranberries, dried apricots, thyme and broth and cook for 2 more minutes. Stir in the cooked wild rice, salt and pepper and set aside.

3. Season the Cornish hen halves with salt and pepper.

4. Spray a baking sheet with nonstick cooking spray. Form the stuffing into 4 mounds on the baking sheet. Place 1 half of a Cornish hen on top of each mound of stuffing. Drizzle the hens with the remaining olive oil. Roast for 45 minutes or until thoroughly cooked.

5. When the hens are finished, transfer them to a serving platter and let rest for about 5 minutes before serving.

Nutrition Facts

Serving Size 1/2 cornish hen with stuffing

Amount Per Serving

Calories 413

Protein 29 g

Total Carbohydrate 52 g

Dietary Fiber 5 g

Soluble Fiber 1 g

Insoluble Fiber 2 g

Sugar 20 g

Total Fat 9 g

Saturated Fat 2 g

Monounsaturated Fat 5 g

WWW.FOODFIT.COM

How Healthy Are You?

Wed, 01 Dec 2010 16:28:00 -0600

How Healthy are You?

In our culture that is infatuated with appearance and sex appeal what is a true gauge of being in shape. Is it a clothing size? A number on a scale? Being skinny?

The answer would have to be, no. There is not a shape, size, or weight that is an indicator of being fit.

So, what is a good indicator of fitness? The following are six tests you must pass to be fit. These six tests demonstrate whether one's body is functional and healthy. A functional body will allow one to maintain a high quality of life in which one can continue doing the daily tasks that happen in several planes of movement. Often times as people move decade by decade through life daily tasks become more and more difficult. And unfortunately, that often translates into people not continuing to enjoy movement or participate in many of the recreational activities often enjoyed in earlier decades.

What is your waistline? There are many ways to measure one's body composition. One's weight can be measured, body fat percentage, BMI, and each measurement can give one some information that may be useful. However, one's waistline seems to be the easiest and most accurate way to determine if one's body composition is healthy. So, throw out the scale, the expensive body fat percentage calipers/machine, and the complicated BMI formulas and just get out a simple loose tape measure. Measure the circumference of the waist using the belly button as one's reference point. If you are male and 40 inches plus or female and 35 inches plus you are a ticking time bomb for diabetes, cardiovascular diseases, and cancer. You will get one or more of these diseases if you don't do something about it. If you are 35 inches or less as a male and 32.5 inches or less as a female your potential for disease is significantly reduced and in most cases eliminated. Anyone can reduce their waist line and any reduction is positive and disease reducing. Don't be concerned about hip, buttocks, and thigh fat ... drop the waist line. Most all people can get to the recommended numbers unless they are one hundred or more pounds over weight. It is in these extreme cases that there is a significant genetic component to be dealt with. If you are one hundred or more pounds overweight you need to see an endocrine specialist. If you are not over one hundred or more pounds overweight than you can make the necessary changes with exercise and supportive nutrition in the vast majority of cases.

What is your blood pressure? Well ... it should be 115/76. Blood pressure is the amount of force on one's arterial walls exerted by one's blood. If BP is too high it damages the lining of the arterial wall and this is the beginning of various heart diseases. What should one do? Get measured. If it is too high drop your waistline and BP will drop accordingly. How do you get BP to drop? ...exercise and get supportive nutrition.

What is your cholesterol? Well there are two kinds to measure. HDL (healthy cholesterol) and LDL (lousy cholesterol). HDL levels should be 40 mg or higher and when above 60 mg your arteries are squeaky clean. LDL should be 100 mg or less. Cholesterol levels that are too high lead to heart attack, stroke, memory loss, impotence, wrinkled skin and more. Get it measured and if it needs to drop, drop your waistline. As one's waistline drops so will cholesterol. How do you get it to drop? ...exercise and supportive nutrition.

How many push-ups and lunges can you do? These two simple tests will tell you if you have healthy upper and lower body muscular endurance and strength. Can you complete 2 sets of 15 push-ups and 2 sets of 20 lunges per leg? If so, you are still benefiting from your youth or you are exercising smart. If not, you are atrophying due to age, not exercising smart or not exercising at all. Take the test and if you have room for improvement simply start doing these exercises 2-4 days per week.

Can you hold the plank position for 30 seconds? The plank is completed lying prone supported by only one's elbows and toes. This is a test of core strength ... abdominals, obliques, and low back muscles. Complete the test by attempting two sets of 30 seconds. Give it a try and if you did it easy you are still benefiting from youth, or you are exercising smart. Again if you cannot perform this test you are atrophying due to age, not exercising smart, or not exercising at all. If you cannot complete the test incorporate it into life 2-4 days per week.

Can you walk, run, jog a mile in less than 12 minutes? Take the test. This is a test of cardiovascular health. Again if you cannot pass this test simply try to get out and complete one mile every day until you can do it under 12 minutes. When you can complete a mile under 12 minutes keep up the habit and try to get a 30-minute walk per day at a pace that you could not carry a conversation. Again, try to incorporate a walk, run, jog of at least 12 minutes 2 - 4 days per week.

There are no secrets to disease prevention. It is simple, move your body and get supportive nutrition.

Julian Kaufman is the owner of Fitness Together - Chattanooga. He has a degree in Health and Exercise Science from Furman University, Master's degree from Covenant College, and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.

Give The Gift Of Fitness

Mon, 01 Nov 2010 14:11:00 -0500

This Holiday Season you can purcahse a 3-Session Gift Certificate which includes a F.I.T Consultation for your friends and family at a Special Promotional Price of $195

Don't wait untill the last minute, speak with your trainier and get yours today!

Benefits of Stretching

Mon, 01 Nov 2010 09:00:00 -0500

Stretching has so many benefits. Just start a program of stretching, and you'll soon notice many of them. Some of the benefits of stretching are-

relief from pain
increased energy levels
increased flexibility
better range of motion of the joints
greater circulation of blood to various parts of the body
relaxation and stress relief
enhanced muscular coordination
improved posture
greater sense of well-being

Increased flexibility and range of motion.

As we age, our muscles tighten and we have less range of motion in our joints. Simple activities that we once took for granted, like cutting our toenails, picking things up from the floor or zipping a dress, can all become difficult. A regular stretching program can help lengthen your muscles and make these daily activities easier and more enjoyable.

Improved circulation.

Stretching improves circulation of blood to the muscles and joints. Increased blood circulation, of course, brings nutrients to our cells and removes waste byproducts.

Better posture.

Chronically tense and tight muscles contribute to poor posture, which in turn can affect the functioning of our internal organs, not to mention our appearance. Stretching the muscles of the lower back, shoulders and chest can help keep the back in better alignment and improve posture.

Relaxation and stress relief.

Stretching, done properly, helps to relax tense muscles which result from stress. The feeling of relaxation brings a sense of well-being and relief from tension.

Reduce or prevent lower back pain.

Greater flexibility and range of motion in the hamstrings and muscles of the hips and pelvis help to reduce the stress on your spine that causes lower back pain.

Family Fitness

Mon, 01 Nov 2010 09:00:00 -0500

Fit families are healthy families who have an active lifestyle. Frequently, they enjoy the things they do together, and the things they do together foster better communication and closer relationships than watching TV does.

Family fitness takes some parental commitment, leadership, and imagination, and you may have to listen to a lot of grousing and whining to start with, but the entire family will benefit as a result. Five factors that affect your family fitness plan are cost, convenience, family-friendly environment, fun, and success.

Cost

Family fitness doesn't have to be expensive. Sure, you can drop a couple of hundred dollars or more taking the family skiing. But you can find a slope and sled down it on plastic trash bags for free. Most communities have free or low-cost family activities at community centers or parks. Check your local newspaper or parks and recreation department, and use your imagination to come up with activities your family can do together that don't break the bank.

Convenience

Families are busy, and convenience is essential to a family fitness plan. If you have to go through a lot of hassle or travel a long way on a regular basis, you won't follow through. Plan activities that you can do in your own backyard or neighborhood, like play Frisbee. You can also stay home to rake up leaves and jump in them, or make snow angels in the winter months. If you join a club or team, make it one that's convenient to get to, and one the entire family can be a part of. Joining a bowling league is a great way to keep the family involved.

Family-Friendly Environment

When you join a club or plan an activity, make sure your whole family is welcome. It's not much fun to look forward to an outing, and then discover that your kids are the only ones there. You want an appropriate environment for young children, too, where they will be safe and not exposed to "adult" language or behavior.

Fun

Fun is the key to successful family fitness. If everybody has fun, you'll all want to do it again. Ask the kids what kind of activities they enjoy. You could even let them choose some family activities and help with the planning. Have a family meeting, and come up with a list of activities your family wants to try.

In addition to making sure your family fitness activities are fun, you can make sure your family fun activities center around fitness. Take everybody miniature golfing for a birthday instead of having a cake-and-ice-cream party. Celebrate Independence Day by going on a 10K walk together (which you'll have to train for together). Walk around your neighborhood at Christmas and enjoy the lights, or sing carols. Bring fun and activity together as often as you can, and you and your kids will begin to associate an active lifestyle with having fun.

Success

Every member of your family needs to feel successful at whatever activities your family chooses. They don't all have to be good at the activity as long as they enjoy it and feel good about themselves doing it. Family fitness can become an unhealthy competition that leaves less athletic family members feeling like failures, and that can defeat the purpose. Choose activities that everybody can participate in and enjoy at least moderate success at.

When our families pursue fitness together, we benefit in other ways, too. Your kids will remember and treasure family camping trips, going swimming together, and having family snowball fights. You're building good health habits and good childhood memories at the same time, and the whole family is having fun doing it.

Is it okay to splurge on Thanksgiving?

Mon, 01 Nov 2010 09:00:00 -0500

by Janet Bond Brill, Ph.D., R.D., LDN

Nobody gains weight from just that one Thanksgiving Day meal. We gain weight from the "holiday mentality" that continues on from Thanksgiving to New Years Day. Yet, the busiest and most stressful time of year is precisely when we must be most vigilant about putting the brakes on our calorie intake and finding the time to fit in lots of calorie-burning, stress-releasing exercise. That said, here are a few healthy makeover tips for holiday meals: modify your favorite holiday recipes so they are healthier and lighter (without compromising taste) by reducing the fat, sugar, sodium and calories.

For example, if you prepare stuffing from a box, look for a lower sodium variety, omit adding butter or margarine, and do add in lots of healthy vegetables like mushrooms, onions, garlic, celery and peppers, sautéed in a small amount of olive oil. You can also add in a touch of super-healthy walnuts and cranberries. Traditional mashed potatoes can be transformed into a delicious, heart-healthy cholesterol-lowering side dish (for Dr. Janet's recipe, see below). Go for the turkey breast without the skin; don't go overboard with the gravy; and eat desserts and drink alcohol in moderation.

This holiday season, remember to take the time to give yourself the gift of health by making a conscious effort to eat better and get in your daily calorie and stress-burning exercise!

Mashed Potatoes with Chickpeas
Serves 6

What you need:

· Two pounds baking potatoes, peeled and cut into chunks

· One can (15.5 ounces) chickpeas, rinsed and drained

· One cup light soy milk

· Half cup reduced-sodium chicken broth

· One-quarter cup Promise Take Control Light margarine

· One teaspoon salt

· Half teaspoon pepper

· Commercial gravy, optional

What you do:

q Place potatoes in large saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan.

q Add chickpeas and mash using a potato masher. Add soy milk, chicken broth, margarine, and salt and pepper and stir. Cook an additional 2 minutes, until heated, stirring constantly. Serve warm. Top with commercial gravy if desired.

Per serving (One-sixth of recipe, 293 grams or approximately 1 cup): Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg, Carbohydrate: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g

Fun runs coming up in your area!

Mon, 01 Nov 2010 09:00:00 -0500

Fun runs coming up in your area!
Let It Be...For Jenna 5K	11/06/2010	Shorewood	5k
Special Olympics / Aurora Police Run for the Athletes 5K	11/06/2010	Aurora	5k
Falcon 5K Run/Walk/Kid's Relay	11/06/2010	La Grange	5k
Autobahn 5K+	11/06/2010	Joliet	3.56 miles
Indianapolis Monumental Marathon, Half Marathon & 5k	11/06/2010	Indianapolis IN	Marathon-Half Marathon-5k
Hot Chocolate 15k/5k	11/06/2010	Chicago	15k-5k
NorthWest Trail Run	11/07/2010	Crystal Lake	5mile - 10mile
The Fox Chase	11/07/2010	Fox River Grove	5k - Kids Mile
Hot Cider Hustle 8 Mile Run Walk	11/07/2010	Wheaton	8 mile
Giving Back 5K	11/13/2010	McHenry	5k
Gobbler Hobbler	11/13/2010	Montgomery	10k-1m fun run
Race 13.1 Valpo	11/13/2010	Valparaiso IN	Half Marathon
Cortland Lions 1st Annual Turkey Trot 5K	11/13/2010	Cortland	5k
5K Turkey Trot	11/14/2010	Tinley Park	5k
Redeye Run	11/14/2010	Joliet	8k
SkyRise Chicago	11/14/2010	Chicago	103 floors

Clear Water Outdoor's 6th Annual Turkey Trot Trail Race	11/20/2010	Lake Geneva WI	10k-5k-youth mile
Waterman Lions Club Gobbler Gallop	11/20/2010	Waterman	5k
3rd Annual Give then Gobble 5K	11/20/2010	Joliet	5k
Lincolnwood Turkey Trot	11/21/2010	Lincolnwood	10k run-5k run and walk
Pilgrim Pacer	11/21/2010	La Grange	5k-1m
Long Grove Turkey Trot 5k Run/Walk	11/25/2010	Long Grove	5k-.5 mile kids run
Turkey Trot 8k presented by Fleet Feet Sports	11/25/2010	Chicago	8k
Poultry Predictor	11/25/2010	Joliet	4m-1m
Galloping Gobbler 4 Miler	11/25/2010	Fort Wayne IN	4m
The Fox and the Turkey	11/25/2010	Batavia	4m-youth mile
Frozen Turkey 5K	11/25/2010	Buffalo Grove	5k
Deerfield Turkey Trot 4 Mile Run-2.5 Mile Walk	11/26/2010	Deerfield	4m run-2.5m walk-kids 150 meters
Schaumburg Half Marathon Turkey Trot & 5k Run/Walk	11/27/2010	Schaumburg	Half Marathon-5k

Raising Fit Kids

Fri, 01 Oct 2010 00:00:00 -0500

Raising Fit Kids

Parents, how healthy are your children?

Fact: Today’s children may be the first generation to die before their parents due to increased inactivity and poor nutrition.

Healthy eating habits and an active lifestyle should begin at birth. About 60% of toddlers and preschoolers who are overweight or obese during their preschool years still weigh too much at age 12, setting them on a path toward adult obesity and its attendant health problems^{^[1]}.

Does your child go to school where he or she spends all day sitting in class and then comes home and spends four to six hours watching television or playing video games, with the only body part getting any exercise being the fingers that push the remote or press the game controller? Our society has become very sedentary, and television, computer and video games contribute to children’s inactive lifestyles. According to The Centers for Disease Control and Prevention (CDC), 32% of all American children carry more pounds then they should. This means that one in three American kids is overweight. These extra pounds lead to conditions such as diabetes, liver disease, heart disease, gall stones, joint breakdown, and hypertension - all of which are usually associated with people in their 40s or higher. Other health problems that your child may have to look forward to is high cholesterol and blood pressure, sleep apnea, border line diabetes, and/or obesity.

Parents: This is your Wakeup Call!

One of the best strategies to combat excess weight in your child is to improve the diet and exercise levels of your entire family, because let’s face it, you are steering the wheel towards activity or inactivity. My hope here is to provide you with some ideas to help engage your child and family in exercise and proper nutrition.

Move it!

Only 25% of kids participate in physical education today. Now, more than ever, parents play an important role in getting and keeping their children active. There are many games that you can play with your young child that will provide opportunities for fun and fitness for both of you. Walking, playing, exploring your backyard or using playground equipment at a local park can be fun for the entire family. Children who exercise have a higher self-esteem, stronger bones and muscles, and have less risk for diabetes, high cholesterol, and hypertension. Fit kids also focus better in school and have a better outlook on life. Before you start any exercise program, make sure your child gets a physical examination from your pediatrician. This will give you a better idea of what your child’s overall health status is. Also, consider having a fitness professional perform a health and fitness evaluation on your older child. Fitness professionals can give you the baseline numbers regarding cardiovascular endurance, strength, body fat percentage, and other important information that can be tracked and tested again for overall health and fitness progression.

There are also many local clubs or camps that your kids can join. It will not only keep them active but will help them increase their social skills. Be proactive and encourage your child to participate. If they don’t like team sports, go for a bike ride, a jog, or a walk. Like you, your child needs an hour of exercise most days of the week. Be a role model! It will be easier for your child to start exercising if they see you taking action. If you need help, hire a fitness professional or a coach. A personal trainer can make fitness fun for your child, and a coaching lesson can get him or her involved in team sports at a young age. For other great ideas to get your kids moving, go to www.kidshealth.org.

Eat Fit!

Eating properly and changing your habits at the table can be extremely difficult, but the benefits are worth it. Your child can be as active as Lance Armstrong, but if you’re not fueling the body properly it will not be effective. With our busy schedules, it is easy to fall into a routine of sugar breakfast cereals and picking up fast foods on the way home from work for dinner. Plan and prepare your week of meals. You control what sits in the refrigerator and in the pantry. If you plan properly and take control, your child will have healthy meals and snacks throughout the day. Also, get your kids involved in the kitchen. If they learn and see the process of cooking healthy foods, it will teach them great habits and get them off the couch. Children in their toddler and preschool years are very impressionable, which makes it the perfect time to help them form good eating habits.

Parents need to check out childcare, preschool and the public school breakfast/lunch programs. Few uniform standards apply to nutrition or physical activity offerings in the nation’s child care centers.

With the exception of the federal Head Start program, child care facilities are regulated by states, and state rules vary widely. Most public schools prepared meals have very little nutritional value. They are high in calories, fat, and sodium. Some cafeteria lunches can top over 1,000 calories, which is close to or more than half your child’s daily allowance. Do yourself and your child a favor and prepare their breakfast and lunch at home. As awareness and prevention of childhood obesity is increasing, many schools are improving the nutritional quality of the meals being served to students. As a parent, be proactive and speak up - tell your school board your concerns of prepared school meals.

Teach your kids to eat five to six small meals and snacks throughout the day. Keep it simple when planning and preparing. The idea is to eat every three to four hours. Doing this will keep their energy level up and metabolism burning. Only eating two or three times per day creates a roller coaster ride for their metabolism and energy levels. For more tips to eat fit, go to www.mypyramid.gov/kids/.

I hope that this article will help you take a good look at the lifestyle of your child and your entire family. I hope that my tips will help make fitness and nutrition a family affair for you. The health habits that children are developing today are terrible and easily preventable. Activity is crucial - so, start moving it! And, activity without proper nutrition will not get it done - so, eat fit!

Article by: Nick Clark, BS, NASM-CPT, he and his wife, Nicole, own Fitness Together located at 8740 E SR 70 in Lakewood Ranch, CA. Learn more about Nick and Nicole or Fitness Together at www.ftlakewoodranch.com.

[1] USA Today

The Skinny on Your Waistline

Fri, 01 Oct 2010 00:00:00 -0500

We all want to decrease the size of our waistline. Unfortunately, the body loves to store fat in the abdominal area. So, the best thing to do is abdominal exercises…right?

Wrong! You see people do crunches, side bends, weighted machine crunches, spastic bench crunches (you know, that guy who has his feet attached to the decline bench and flings himself up as if he is having a seizure), and many other crazy moves to burn that belly. The bad news is you cant spot reduce. This means just because you are working the abdominal muscles, you aren’t burning fat in that particular area. The good news is you are strengthening important core and stabilizing muscles and burning overall calories. Which means with a consistent strength training routine, your body will be more defined once you have lost the extra body fat. The body burns fat from where it wants to. The only way to burn extra body fat is to increase your activity level and develop a proper nutrition program for weight loss. Here are a couple steps you can take to flatten your tummy.

Establish a solid nutrition program. Make sure this is a balanced program with good food choices that incorporate healthy carbohydrates, proteins and fats. Most Fitness Professionals can help you establish a proper meal plan or hire a dietician or nutritionist. You could also take a cooking class on how to prepare healthy meals. There are all kinds of things you can do to improve your diet. All you have to do is make a decision to change. Do not underestimate the importance of eating healthy.

Develop a strength-training program that focuses on functional movements including core, balance, and total body exercises. This will increase the intensity and work all muscle groups, which will reward you with a rock hard body! It never hurts to get a little help. Contact a Fitness Professional to help establish a strength-training program specifically for you. You may strength train for twelve weeks but not see any results. Too many people don’t know how many repetitions they should be doing, how many sets, or what exercises. The fact is, everyone is different and your strength-training program should be based around your goals, fitness level, and any limitations you may have. So, do yourself a favor and ask for help.

These are not brain busting ideas, but have you been exercising for some time now and still not seeing the waistline you want. Chances are you need to change it up. Your exercise routine probably needs to be adjusted and let’s face it; everyone can improve his or her eating habits. If everything is dialed in, you should notice changes within 8 to 12 weeks. If you’re not seeing results after this period of time, you need to take a look at what you are doing and make some adjustments. With a few tweaks and hard work, you will be well on your way to rock hard abs!

Boosting Weight Loss by Limiting Fructose

Wed, 28 Jul 2010 00:00:00 -0500

Boosting Weight Loss By Limiting Fructose

One of the reasons people on low-carbohydrate diets may lose weight is that they reduce their intake of fructose, a type of sugar that can be made into body fat quickly, according to a researcher at UT Southwestern Medical Center.

Dr. Elizabeth Parks, associate professor of clinical nutrition and lead author of a study appearing in a current issue of the Journal of Nutrition, said her team's findings suggest that the right type of carbohydrates a person eats may be just as important in weight control as the number of calories a person eats.

Current health guidelines suggest that limiting processed carbohydrates, many of which contain high-fructose corn syrup, may help prevent weight gain, and the new data on fructose clearly support this recommendation.

"Our study shows for the first time the surprising speed with which humans make body fat from fructose," Dr. Parks said. Fructose, glucose and sucrose, which is a mixture of fructose and glucose, are all forms of sugar but are metabolized differently.

"All three can be made into triglycerides, a form of body fat; however, once you start the process of fat synthesis from fructose, it's hard to slow it down," she said.

In humans, triglycerides are predominantly formed in the liver, which acts like a traffic cop to coordinate the use of dietary sugars. It is the liver's job, when it encounters glucose, to decide whether the body needs to store the glucose as glycogen, burn it for energy or turn the glucose into triglycerides. When there's a lot of glucose to process, it is put aside to process later.

Fructose, on the other hand, enters this metabolic pathway downstream, bypassing the traffic cop and flooding the metabolic pathway.

"It's basically sneaking into the rock concert through the fence," Dr. Parks said. "It's a less-controlled movement of fructose through these pathways that causes it to contribute to greater triglyceride synthesis. The bottom line of this study is that fructose very quickly gets made into fat in the body."

Though fructose, a monosaccharide, or simple sugar, is naturally found in high levels in fruit, it is also added to many processed foods. Fructose is perhaps best known for its presence in the sweetener called high-fructose corn syrup or HFCS, which is typically 55 percent fructose and 45 percent glucose, similar to the mix that can be found in fruits. It has become the preferred sweetener for many food manufacturers because it is generally cheaper, sweeter and easier to blend into beverages than table sugar.

For the study, six healthy individuals performed three different tests in which they had to consume a fruit drink formulation. In one test, the breakfast drink was 100 percent glucose, similar to the liquid doctors give patients to test for diabetes - the oral glucose tolerance test. In the second test, they drank half glucose and half fructose, and in the third, they drank 25 percent glucose and 75 percent fructose. The tests were random and blinded, and the subjects ate a regular lunch about four hours later.

The researchers found that lipogenesis, the process by which sugars are turned into body fat, increased significantly when as little as half the glucose was replaced with fructose. Fructose given at breakfast also changed the way the body handled the food eaten at lunch. After fructose consumption, the liver increased the storage of lunch fats that might have been used for other purposes.

"The message from this study is powerful because body fat synthesis was measured immediately after the sweet drinks were consumed," Dr. Parks said. "The carbohydrates came into the body as sugars, the liver took the molecules apart like tinker toys, and put them back together to build fats. All this happened within four hours after the fructose drink. As a result, when the next meal was eaten, the lunch fat was more likely to be stored than burned.

"This is an underestimate of the effect of fructose because these individuals consumed the drinks while fasting and because the subjects were healthy, lean and could presumably process the fructose pretty quickly. Fat synthesis from sugars may be worse in people who are overweight or obese because this process may be already revved up."

Dr. Parks said that people trying to lose weight shouldn't eliminate fruit from their diets but that limiting processed foods containing the sugar may help.

"There are lots of people out there who want to demonize fructose as the cause of the obesity epidemic," she said. "I think it may be a contributor, but it's not the only problem. Americans are eating too many calories for their activity level. We're overeating fat, we're overeating protein; and we're overeating all sugars."

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Article adapted by Medical News Today from original press release.

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Some data were collected at the University of Minnesota, where Dr. Parks worked before joining the UT Southwestern faculty in 2006. The work was supported by the National Institutes of Health, the Cargill Higher Education Fund and the Sugar Association. Visit http://www.utsouthwestern.org/nutrition to learn more about clinical services in nutrition at UT Southwestern.

Dr. Elizabeth Parks, Source: Kristen Holland Shear, UT Southwestern Medical Center

Article URL: http://www.medicalnewstoday.com/articles/116049.php

How To Use Fruits and Vegetables to Help Manage Your Weight

Wed, 28 Jul 2010 00:00:00 -0500

How to Use Fruits and Vegetables to Help Manage Your Weight

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses.

This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Start the Day Right

Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won’t miss those extra calories.

Dinner

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

About 100 Calories or Less

a medium-size apple (72 calories)
a medium-size banana (105 calories)
1 cup blueberries (83 calories)
1 cup grapes (100 calories)
1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Remember: Substitution is the key.

It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.

Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available.

However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.

It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.

A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

Related Resources

Check out these Web sites for more information about how fruits and vegetables can help you manage your weight:

FruitsandVeggiesMatter.gov

Dietary Guidelines for Americans 2005

US Department of Agriculture, Center for Nutrition Policy and Practice

Step Up For Kids

Fri, 19 Feb 2010 00:00:00 -0600

Step Up For Kids!

Congratulations to the Fitness Together Team for Stepping Up for the Kids!! Thank you to all who donated their time and money for this wonderful charity. If you would still like to donate to the Children's Memorial Hospital, visit http://www.heroesforlife.org/site/TR/StepUp/KohlsStepUpforKids?px=1138282&pg=personal&fr_id=1160

A special thanks to Jason Roney, Jeff Houde, and Joelle Barrett for joining the Winnetka and Deerfield staff and clients on the climb to the top.

Fitness Together All-Stars Finish Times

JOELLE BARRETT - 34:03

JEFFREY HOUDE - 15:53
NICK LOWRY - 20:20

MATT KUHNEN - 33:55

LORI SIEGEL - 22:22
CHRISTOPHER BULTHUIS - 57:46

VICTORIA BULTHUIS - 57:58
JASON RONEY - 23:25

RICHARD KUDRONOWICZ - 18:29
LAURA RONEY - 23:40

CHARLEY SNELL - 33:01

PEGGY ERICKSON - 21:05