How to Find Your Target Heart Rate How to Find Your Target Heart Rate

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Article

calculate maximal heart rate

Your target heart rate is a range that predicts how hard you work during exercise. Tracking your heart rate helps you find a challenging exercise intensity while also helping you to avoid pushing beyond a safe level.

Target heart rate zones are based on a percentage of the fastest rate that your heart can beat per minute. This is known as the maximal heart rate and can be calculated using the following formula:

maximal beats per minute (bpm) = 206.9 - (age in years x 0.67) *

Once you know your maximal heart rate, you can find your target heart rate range for exercise. For moderate-intensity exercise, aim for a heart rate that is 50 - 70% of your maximal heart rate. For vigorous exercise, aim for 70 - 85% of your maximal heart rate.

Below is an example equation for a 40 year old person exercising at moderate intensity.

206.9 - (40 x 0.67) = 180 bpm maximal heart rate

180 x 0.50 = 90 bpm (at 50% maximal heart rate)

180 x 0.70 = 126 bpm (at 70% maximal heart rate)

To exercise at a moderate intensity, this person should keep her heart rate between 90 and 126 bpm throughout the workout.

Exercise intensity and target heart rate vary from person to person. Beginners should exercise at the lower end of their target heart rate range and increase intensity slowly as the body becomes more fit. Aim for an intensity that meets your goals for calorie burning, challenges your current fitness state, and is safe and tolerable. The best intensity is one that is challenging enough to benefit your heart, lungs, muscles and bones, while not being so intense that you risk injury.

*Another popular equation is (220 - age in years), but the American College of Sports Medicine recommends this more accurate equation.

Mixed Green Salad with Cranberry Dressing RecipeMixed Green Salad with Cranberry Dressing

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Recipe

This salad is perfect for a light and healthy lunch. It’s topped with nutritious vegetables and nuts, along with a sprinkle of dried cranberries for sweetness. The fresh cranberry dressing has a splash of orange that brings all of the flavors together. Pair it with a cup of soup, or add some protein with roasted chickpeas or grilled chicken for a full meal.

Nutrition Facts
Serving Size 1 salad
Amount Per Serving
138
Calories
% Daily Value*
13%
Total Fat 8.3g
4%Saturated Fat 0.8g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 90mg
6%
Total Carbohydrate 17.2g
19%
Dietary Fiber 5.2g
Sugars 9.9g
Protein 3.2g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 small salads

Preparation time: 15 minutes

Ingredients

  • 10 to 15 whole, fresh cranberries
  • 4 tbsp freshly squeezed orange juice
  • 1 tbsp extra virgin olive oil
  • 1 clove garlic, peeled
  • 1/8 tsp fine ground sea salt
  • 5 cups mixed lettuces or greens
  • 1 cup fresh spinach leaves
  • 2 green onions, sliced
  • 8 white button mushrooms, sliced
  • 1 medium carrot, shredded
  • ¼ cup pecan halves
  • ¼ chopped dried cranberries

Directions

  1. In the bowl of a small food processor, combine the fresh cranberries, orange juice, olive oil, garlic, and salt. Pulse until all ingredients are finely chopped and form a dressing.
  2. Place the lettuce, spinach, green onions, mushrooms, carrot, pecans and dried cranberries in a large bowl. Pour the dressing over the vegetables and toss to coat.
  3. Divide into 4 portions and serve.

Healthy Cooking with Leftovers Healthy Cooking with Leftovers

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Article

cooking with leftovers

Properly using leftovers is a great way to increase the efficiency of home cooking. A big slow cooker of pinto beans can be stretched for use as a hearty lunch, the filling for breakfast burritos, and a side dish for tacos later in the week. When using leftovers, it’s important to be concerned about food safety because many people overestimate how long properly stored leftovers will last. Consuming leftovers beyond their "safe date" increases the risk for foodborne illness.

Always refrigerate leftovers as soon as possible, making sure that they don't stay at room temperature for more than 2 hours. (This time limit drops to 1 hour in hot weather.) Ensure that your refrigerator is set below 40 Fahrenheit; otherwise bacteria can multiply quickly in the food.

Label each container with the date so that you don't forget when it was prepared, and always throw it out if there is any question concerning its safety. It's better to be safe than sorry and sick. The lifespan of leftovers varies depending on the type of food. Refer to the information below when determining if the leftovers in your fridge are still safe to eat.

  • Cooked Seafood 1-2 days

  • Fruit and Cream Pies 2-3 days

  • Cooked Beef, Ham, Pork, Poultry, Fish and Meat Casseroles 3-4 day

  • Cooked Fresh Vegetables 3-4 days

  • Soups, Stews & Sauces 3-4 days

  • Pizza 3-4 days

  • Homemade Dips 3-4 days

  • Cooked Pasta 3-5 days

  • Pre-packaged Lunch Meats (opened) 3-5 days

  • Baked Muffins 7 days

  • Cooked Rice 7 days

  • Hard Cooked Eggs 7 days

  • Hot Dogs (opened) 7 days

Food safety information from the Academy of Nutrition and Dietetics, the U.S. Food and Drug Administration, and the University of Idaho

Top 3 Chest Exercises Top 3 Chest Exercises

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Article

top 3 chest exercises

The American Council on Exercise recently sponsored a study that identified which exercises most effectively work the large chest muscle known as the pectoralis major (or pecs). Incorporate these moves into your upper body workouts to maximize your exercise time.

Barbell Bench Press: This classic gym exercise activated the chest muscles the most out of the nine exercises that were tested. If you are new to strength training, don’t let this weight room exercise scare you. Beginners can start by using only the bar for weight until you get comfortable with proper form. Then you can begin to add 5-to-10 lb plates on each side as you get stronger.

Pec Deck Machine: The pec deck came in a close second to the bench press. While this is a popular machine found in most gyms, experts recommend practicing caution when using the pec deck. Many use bad form and lift too much weight, which can injure the shoulder joint. If you plan to use it, ask a trainer to help you set it up safely.

Bent-forward Cable Crossover: Not far behind the pec deck, the cable crossover is the third most effective chest exercise. Proper position and use of the cables can take a while to get used to. Start with a small amount of weight and ask a trainer to check your form as you perform this exercise.

These three exercises are very close in their level of muscle activation; therefore, experts reported that they can be used interchangeably to train the chest muscles. Six additional exercises were tested, but they were much less effective at working the pecs than the top three.

What exercise was the least effective? Standard push-ups. This doesn’t mean that you should stop doing them, but you will need to do almost twice as many push-ups to get the same result as you will from the top three exercises.

Spiced Crustless Pumpkin Pie RecipeSpiced Crustless Pumpkin Pie

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Recipe

Spiced Crustless Pumpkin Pie Recipe

You can enjoy the flavors of the season without overloading on unhealthy foods. This crustless pumpkin pie is sweetened with banana to reduce the added sugar. A small amount of whole wheat flour in the pumpkin filling creates a dessert that can be sliced and served like any pie, but without the crust you save calories and saturated fat.

Nutrition Facts
Serving Size 1 slice
Amount Per Serving
96
Calories
% Daily Value*
2%
Total Fat 1.5g
2%Saturated Fat 0.5g
Trans Fat 0g
8%
Cholesterol 25mg
7%
Sodium 152mg
6%
Total Carbohydrate 17.5g
11%
Dietary Fiber 3.1g
Sugars 11g
Protein 5.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 servings

Preparation: 5 minutes

Baking time: 30 minutes

Ingredients

  • 1 can (15 oz.) pumpkin puree
  • ½ ripe banana, pureed
  • 3 tbsp raw sugar
  • 1 large egg, beaten
  • 1 large egg white
  • 1 cup low-fat evaporated milk
  • ¼ cup white whole wheat flour
  • ½ tsp pure vanilla extract
  • 1 tsp pumpkin pie spice
  • ½ tsp baking powder
  • ¼ tsp salt

Directions

  1. Preheat the oven to 375 degrees Fahrenheit. Spray a 9 inch pie pan with non-stick cooking spray.
  2. In a medium bowl, stir together the pumpkin, banana, and sugar. Stir in the egg and egg white. Stir well until all ingredients are combined.
  3. Stir in the milk and flour. Add the vanilla pumpkin pie spice, baking powder, and salt. Stir until all ingredients are mixed well.
  4. Pour the pumpkin into the prepared pie pan. Bake for 25 to 30 minutes until the pumpkin is set in the center and no longer jiggles when you move the pan.
  5. Let cool completely (about 1 hour). Use a sharp knife to gently go around the edge of the pie, between the pie and the pie pan to release it. Cut into 8 slices and serve.
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