MyFoodDiary Blog

Healthy Snack Ideas

Mon, 20 May 2013 16:13:19 GMT

Nutrition professionals recommend that snacks contain about 200 calories. Combining complex carbohydrates and heart-healthy fat with protein gives snacks the staying power to keep you energized. A great way to create a balanced snack is to pick a healthy food and pair it with nutrient-packed dips or toppings. Below are a few examples of healthy dippers and spreads or toppings to enjoy with them.

Dippers

Food Item	Serving Size	Calories
Whole Wheat Crackers (no trans-fats)	5 crackers	60
Celery Sticks	2 large stalks	20
Carrots	1 medium	36
Green/Red/Yellow Bell Pepper Strips	1 cup	18 - 23
Whole Wheat Pita Chips	11 chips	130
Sliced Apples or Pears	1 medium	80 - 100
Whole Wheat Tortilla	1, 8-inch	130
Cucumber Slices	1 cup	14

Spreads / Toppings

Food Item	Serving Size	Calories
Hummus	4 Tbsp	100
Low-fat Plain Yogurt mixed with Salsa	½ cup	75
Low-fat Yogurt (plain or mixed with fruit)	½ cup	75-110
Natural Peanut Butter (no trans-fat)	2 Tbsp	200
Mashed avocado	½ cup	184
Low-fat Cheese	1 oz	50 - 90
Unsweetened Apple Sauce	½ cup	50
Low-fat Cottage Cheese	½ cup	90

Note: Calories are provided as an estimate and will vary slightly by brand.

Carrot Coconut Muffins

Fri, 17 May 2013 15:27:26 GMT

Under 200 calories per serving and a good source of fiber, these filling muffins make a great on-the-go breakfast. This recipe uses fresh, sweet dates and shredded carrots to cut down on the amount of added sugar. Unsweetened applesauce eliminates the need for oil while keeping them tender and delicious.

Tips for the cook: The coconut topping goes well with the carrot, but it is optional. You can bake the muffins with no topping at all, or substitute the coconut with heart-healthy walnuts or sunflower seeds for crunch.

Yield: 6 muffins

Preparation time: 20 minutes

Baking time: 20 minutes

Ingredients

10 fresh dates (such as Medjool dates)

1 cup shredded carrot (about 2 small carrots)

¼ cup raw sugar

2 eggs

½ cup unsweetened applesauce

½ tsp vanilla

2 tsp baking powder

¾ tsp ground cinnamon

¼ tsp salt

1 cup white whole wheat flour

Topping

2 tbsp unsweetened shredded or flaked coconut

2 tbsp raw sugar

¼ tsp ground cinnamon

Directions

Preheat the oven to 350 degrees Fahrenheit. Spray a 6-muffin baking pan, or half of a 12-muffin pan with olive oil or non-stick cooking spray.

Add the dates to a small food processor and pulse until finely chopped. You can also chop them finely with a knife. Add the dates to a large mixing bowl.

To the mixing bowl, add the carrots and the raw sugar. Stir the mixture, breaking up the dates so that they are evenly distributed throughout the shredded carrot. Stir in the egg and applesauce, mix well. Add the vanilla.

Next, stir in the baking powder, cinnamon, and salt until the ingredients are combined. Slowly stir in the flour, just until all the ingredients are incorporated.

Transfer the batter to the prepared muffin pan. Fill each of 6 muffin slots with about ½ cup of the batter.

In a small bowl, stir together the coconut, sugar, and cinnamon. Top each muffin with about 2 teaspoons of the mixture. Gently press it into the batter so that it sticks to the muffin top as it bakes.

Bake for 18 to 20 minutes, or until a toothpick inserted into the center of each muffin comes out clean. Allow to cool for 5 minutes. If necessary, slide a knife gently around the outside edge of each muffin to loosen it, and then remove the muffins from the pan and transfer to a cooling rack. Serve warm or at room temperature.

Nutrition information for 1 muffin: Calories 197; Total Fat 2.7 g; Saturated Fat 1.2 g; Trans Fat 0 g; Cholesterol 60 mg; Sodium 301 mg; Carbohydrate 39.2 g; Fiber 4 g; Sugars 22.8 g; Protein 5.3 g

4 Things to Know About Trans Fatty Acids

Wed, 15 May 2013 17:58:40 GMT

Trans fatty acids are formed when oils are exposed to high heat and high pressure in the presence of hydrogen gas, a process called hydrogenation. This makes an unsaturated fat more solid at room temperature, which extends its shelf life and improves texture in processed foods.

Are trans fatty acids unhealthy?

It was once thought that these fats were better than saturated fats because they were unsaturated. We now know that trans fats increase LDL cholesterol (bad cholesterol) and they decrease HDL cholesterol (good cholesterol), a dangerous combination that increases risk for heart disease.

What foods contain trans fatty acids?

Trans fat can be identified in foods as partially hydrogenated oils. Any product that lists partially hydrogenated oil on the ingredients list will contain trans fatty acids. The good news is that due to increased awareness and nutrition labeling laws, fewer foods contain trans fat, and intake has decreased in recent years.

Common foods that contain trans fatty acids are:

Commercial baked goods (cakes, cookies, doughnuts)
Fried foods (French fries, fish sticks, fried chicken)
Margarine and vegetable shortenings
Chips and crackers

Small amounts of trans fat occur naturally in meat and dairy products. According to The Mayo Clinic, the trans fats in processed food formed through hydrogenation appear to be more harmful than the small amounts of naturally occurring trans fat.

How much trans fat can I eat?

The Institute of Medicine recommends that trans fat intake be as low as possible. The American Heart Association recommends that trans fat be 1% or less of your total daily calorie intake.

Should I rely on food labels for trans fat information?

Since 2006, the Food and Drug Administration has required food manufacturers to list trans fat on the Nutrition Facts label. Unfortunately, if the food contains fewer than 0.5 grams per serving, the FDA allows manufacturers to say that the item contains 0 grams of trans fat. These small amounts that slip through the cracks add up. The only way to play it safe is to read the ingredients and exclude foods that contain hydrogenated oils. Better yet, choose minimally processed foods for the bulk of your diet, such as fresh fruits and vegetables, whole grains and cereals, beans and legumes, low-fat or fat-free dairy products, and nuts and seeds.

Water and Weight Loss

Mon, 13 May 2013 14:10:10 GMT

The direct link between water intake and weight loss is a topic of debate. While past beliefs that water flushes fat from the body lack scientific support, some studies do show that water can influence your weight in other ways. These are a few things we know about water, hydration, health, and weight loss.

About 55-60% of your body weight is water, which helps with temperature regulation, cardiovascular function, waste removal, and metabolism. To function at its best, the body needs to be well-hydrated.
Due to water loss through sweat, dehydration can quickly set in during exercise – especially in hot and humid weather. Dehydration leads to fatigue and poor exercise performance. This reduces the amount of time and the intensity at which you can exercise, decreasing overall calorie burn.
Drinking large amounts of water can result in hyponatremia (low sodium). When drinking too much plain water, electrolytes (especially sodium) are transported from the blood and tissues into the small intestine, resulting in a dangerous electrolyte imbalance.
One small study showed that following water intake, metabolic rate increases and remains elevated for over an hour. One reason for this increased calorie burn is thought to be the energy needed for the body to heat the water.
Another study, published in the journal Obesity, found that increased water intake was linked to decreased weight, waist circumference, and body fat in overweight women who were on a weight loss plan.
Thirst can sometimes be mistaken for hunger. Water may help reduce hunger, which can reduce overall calorie intake.
Sipping water provides a distraction to reduce mindless snacking.
Replacing beverages that contain calories with water will lower total calorie intake.

Spring Peas with Basil and Green Onion Pesto

Fri, 10 May 2013 15:37:54 GMT

Peas are a source for plant-based omega-3 fatty acids as well as manganese, folic acid, fiber, and vitamin B6. In this recipe, fresh peas are quickly blanched to retain their crisp texture, and then mixed with a seasonal pesto made with basil, green onions, and walnuts.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

20 large, fresh basil leaves

2 cloves garlic, chopped

2 green onions, white and green portions chopped

1/4 cup chopped walnuts

2 tbsp grated Parmesan cheese

2 tbsp extra virgin olive oil

1/8 tsp salt

1/8 tsp ground black pepper

2 cups fresh spring peas

Directions

In a small food processor, add the basil, garlic, onions, walnuts, and cheese. Pulse four to five times, until the basil and vegetables are chopped. Pour in the olive oil, and add the salt and pepper. Pulse until all ingredients are finely chopped and resemble a spread. Set aside.

Bring 3 cups of water to a boil in a medium-sized sauce pan. Meanwhile, prepare a medium-sized bowl with 3 cups of ice water. Once the water in the saucepan boils, add the peas and cook for 60 seconds.

Remove the peas from heat, and drain them through a colander. Transfer the peas quickly to the cold water for 30 seconds. Pour the peas back into the colander to drain the cold water.

Transfer the peas to a medium bowl and add the pesto. Stir to coat the peas in the pesto. This dish can be served warm, room temperature, or cold.

Nutrition information for one serving (1/2 cup): Calories 178; Total Fat 12.2 g; Saturated Fat 2.9 g; Trans Fat 0 g; Cholesterol 2 mg; Sodium 112 mg; Carbohydrate 12.2 g; Fiber 4.2 g; Sugar 3.8 g; Protein 6.3 g

7 Dangers of Diet Pills

Wed, 08 May 2013 13:52:21 GMT

Do you think you need a diet pill to lose weight? Here are seven reasons why the dangers of diet pills far outweigh the benefit of any potential weight loss.

There is no guarantee.

Dietary supplements do not require approval from the Food and Drug Administration (FDA) before being sold to the public. With so many companies and products, it is easy for unsafe ingredients to find their way into popular diet pills, going unnoticed until adverse reactions are reported to the FDA.

They can increase your risk for heart attack and stroke.

The main ingredient in many diet pills are stimulants that have been found to increase risk for heart attack and stroke. Often these stimulants are prescription level drugs that have been banned from the market, but they illegally make their way back into these pills due to poor regulation of dietary supplements.

You can become addicted.

Diet pills often contain amphetamines, anti-anxiety drugs, and antidepressants. Not only is this a dangerous mix, but these drugs are also highly addictive.

You may experience multiple side effects.

Some diet pills contain fat blockers that decrease nutrient absorption and cause stomach upset. Other reported side effects of diet pills include constipation, headaches, and mood swings.

Labels are full of false claims.

Don’t believe every claim you read on the labels of dietary supplements. In a report released by the U.S. Department of Health and Human Services, an analysis of 127 dietary supplements (including weight loss pills) found that 20 percent made illegal claims on the labels stating that the product cured or treated disease.

They are ineffective.

Many diet pills are simply a combination of caffeine and other diuretics, which cause water loss. Initially this results in a lower number on the scale, but this is not true fat loss and the water weight will return. Additionally, extreme water loss due to diet pills can cause dangerous dehydration.

You won’t change your habits.

Long term weight loss requires a change in your eating and exercise habits to adopt a healthier lifestyle. Taking a pill as a quick-fix method does not encourage you to gain a better understanding of how foods and exercise affect your weight. You are less likely to check food labels, record your food intake, and fit in your exercise if you think a pill is going to do the work for you. Taking pills forever is not sustainable and once you stop, you’ll be back to your poor habits and initial weight.

6 Tips for Healthy Make-Ahead Meals

Mon, 06 May 2013 15:49:29 GMT

Planning healthy meals for your week doesn’t have to be overwhelming. Incorporate some of these ideas for make-ahead meals that will help you put nutritious food on the table despite a busy schedule.

Pot of Beans

If you use a slow cooker, there are few meals simpler than a pot of beans. Soak 1 pound of black beans in water overnight. Then add the beans, 6 cups of water, 3 cloves of minced garlic, and a small diced onion to your slow cooker. Cook the beans on high for 5-6 hours or low for about 8 hours. Add seasonings such as cumin, basil, chili powder, and salt to taste.

Fully cooked beans can get mushy after being frozen so remove any you plan to freeze about 1 hour before the beans are done cooking. Beans can be served over brown rice, as a filling for tacos, or topped with an egg for breakfast. Puree the beans and add your favorite spices for a vegetable dip, or use the puree to thicken and flavor soups and pasta sauces.

Roasted and Sauteed Vegetables

Broccoli and cauliflower florets can be roasted on a baking sheet for 20 minutes in a 425 degrees Fahrenheit oven. Use them as a side dish, or serve them with quinoa for a full meal. Leftovers make a healthy pizza topping, or reheat the broccoli and cauliflower with vegetable stock and puree for a filling soup. Bell peppers, onions, and mushrooms can be sauteed to make vegetable fajitas. Use leftovers as a filling for calzones or omelets, or in a pasta salad.

Lean Ground Meats

Save money by purchasing lean ground beef, chicken, or turkey in bulk. Use a portion for a meatloaf on the weekend. At the same time, make some into patties or meatballs to freeze for easy burgers or pasta on a busy night. Cook the rest in a skillet and refrigerate for 2-3 days or freeze portions for up to 2 months to use in tacos or for chili.

Whole Chicken

Whole chickens can be roasted in the oven, grilled, or for much less hassle, use the slow cooker. Rub the skin of a 3 ½ to 4 pound whole chicken with your favorite spices. Arrange 2 quartered onions and 2-3 peeled cloves of garlic in the bottom of the slow cooker. Place the chicken (breast side up) on top, cover with the lid and cook on low for 4 to 6 hours, or until the meat begins to fall off the bone. Once the chicken has cooled, shred the meat using two forks (and clean hands). Divide the meat into portions that you can refrigerate or freeze. Shredded chicken is great to have on hand for quick chicken salad sandwiches, wraps, pot pies, fried rice, soups and stews, and Mexican dishes like nachos, tacos, or quesadillas.

Quick Casseroles

When stored in a glass baking dish or disposable baking pan, casseroles can go from freezer, to oven, to table for an easy weeknight meal. The tricky part is making healthier versions without high-calorie and high-fat cream sauces, cheeses, and meats. (Our Sweet Potato Lentil Shepherd’s Pie is a great option for a healthy casserole.)

Keep in mind foods such as eggs, cooked white potatoes, lettuces, cooked pasta and rice, and milk or cream based sauces do not freeze well. When you are ready to use your casserole, thaw it overnight in the refrigerator or take it straight from freezer to oven. You will need to increase the baking time by 1/3 to 1/2 the time called for in the recipe. Test the internal temperature with a meat thermometer to ensure it reaches at least 165 degrees.

Oatmeal for Breakfast

Oatmeal is a healthy breakfast that can be made ahead for the family to enjoy all week. For 8 servings, combine 2 cups of steel cut oats with 8 cups of water in the slow cooker and cook on low for 4 hours. Divide the oats into single-serve storage containers for the refrigerator or freezer. Nuts and dried fruits can be added during the cooking process, or you can leave the oats unflavored and add fresh berries, nuts, seeds, honey, or maple syrup when you reheat them. Add about 1 tablespoon of water or milk before reheating to give the oats a smoother, just-cooked consistency. (Try our Almond Cherry Steel-cut Oatmeal.)

Broccoli Potato Soup

Fri, 03 May 2013 14:24:40 GMT

Many canned soups have over 800 milligrams of sodium per one cup serving. By making your own soup with fresh ingredients, you eliminate the preservatives and control the added salt that contribute to high sodium content. Stir up a pot of this quick soup on Sunday, and enjoy it for lunch throughout your week.

Tips for the cook: Add the salt a little at a time, and take a taste after each addition. You might find you like the flavor of the soup with even less salt than called for in this recipe. The low-fat milk offers just a touch of creamy consistency to the finished soup, but feel free to omit it.

Yield: 6, 1-cup servings

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp extra virgin olive oil

1 small onion, diced

2 cloves garlic, minced

3 cups chopped broccoli florets

5 small, red or white-skinned new potatoes, cubed (peeled or unpeeled)

1 quart no-salt-added chicken or vegetable stock

1 tbsp chopped fresh dill

1/2 cup low-fat milk

1 tsp salt

1/2 tsp ground black pepper

Directions

In a large soup pot, heat the olive oil over medium high and add the onion and garlic. Cook for about 2 minutes, until the onions begin to soften and turn translucent. Add the broccoli and the potatoes. Cook about 1 minute more.

Pour in the stock. Bring the soup to a low boil, and then reduce the heat. Allow the soup to simmer for about 10 minutes, or until the broccoli and potatoes are tender.

Use a potato masher to gently mash up some of the potatoes and the broccoli in the soup.

Stir in the fresh dill and milk. Add the salt and pepper. Serve warm.

Nutrition information for 1 cup (made with no-salt-added chicken stock): Calories 141; Total Fat 2.7 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 482 mg; Carbohydrate 27.7 g; Fiber 3 g; Sugars 4.6 g; Protein 6.8 g

The Fat Burning Zone Myth

Wed, 01 May 2013 14:10:52 GMT

The so-called fat burning zone occurs when exercise is primarily fueled by body fat. It’s a belief that is based in exercise physiology, but one that is now considered a myth because it overlooks a key factor: total calories burned.

To understand how low and high intensity exercise influences weight loss, it helps to first understand how the body uses fuel during exercise.

Exercise is fueled by a mix of fat and carbohydrates. Exercise intensity changes the amount of fat and carbohydrate used by the body.
When exercise intensity is low, the body uses a greater percentage of fat to fuel muscles. As intensity increases, the body increases its use of carbohydrates. The greater the increase in exercise intensity, the greater the dependence on carbohydrates for fuel.

While the calories burned during low intensity exercise are primarily sourced from body fat, higher intensity exercise can burn more stored fat in the same amount of time because the total amount of calories burned is greater. The table below provides an example.

Exercise Intensity	Calories Burned*	Fat %	Carb %	Fat Calories Burned
Low	213	60	40	128
Moderate to Vigorous	555	35	65	194

*Energy expenditure (calories) based on a 45-minute workout with constant intensity

Regardless of how many calories are burned from fat, the key to weight loss is to burn more total calories than you consume. This makes higher intensity exercise a more effective option for weight loss because it not only burns more calories from fat, but it burns more total calories per exercise session.

Lower intensity exercise has its place in your workout plan, especially if you are a beginner. But don’t keep from pushing harder because you think a lower intensity workout will create a magic fat burning zone. As you become fit, start incorporating higher intensity bouts into your workouts to maximize your weight loss efforts.

Does Thin Mean Fit?

Mon, 29 Apr 2013 14:56:39 GMT

Maintaining a healthy body weight is important, but it should not be confused with being physically fit. Simply being thin does not protect you from health conditions related to a sedentary lifestyle.

Research supports fitness.

A person can appear thin while having excess visceral fat -- the fat around vital organs that increases disease risk -- making weight alone a poor indicator for overall health. Researchers use the term metabolically fit to describe a person who is a regular exerciser and overweight, but is without health risk factors, such as high cholesterol or high blood pressure. Studies show that, despite being overweight, the metabolically fit have no higher death risk than those who are fit and maintain a normal weight.

This research indicates that thinness doesn’t always equal fitness, but it is also no reason to abandon your weight loss goals. Maintaining a healthy weight puts less stress on your joints and can improve your energy levels.

Measure your fitness.

Fitness should be your goal regardless of your body weight. There are three components that define your total fitness level:

Cardiorespiratory endurance – Often measured by the step test, it is the ability of the heart, lungs, and vascular system to work together to transfer oxygen and carbon dioxide within the body during activity.
Muscular endurance, power, and strength – Measured by push up tests, sit up tests, and hand grip, it’s the ability of the muscles to contract, generate force, and sustain repeated contraction.
Flexibility – Measured by the sit-and-reach test, flexibility is a measure of the range of motion around joints.

Fitness centers, worksite health fairs, and university exercise labs provide tests for these components.

Pass these health tests.

Health tests help you identify risk factors for heart disease, diabetes, and some cancers. Remember that those considered metabolically fit do not have health risk factors despite the fact that they are overweight according to their BMI. Regularly schedule appointments with your healthcare provider to assess these health indicators. He or she may recommend more tests to determine your overall health status.

Fasting blood glucose - 70 to 100 mg/dL is normal
Triglycerides - below 150 mg/dL is desirable
HDL cholesterol - greater than 60 mg/dL is desirable
Blood pressure - less than 120 mmHg over less than 80 mmHg is normal

Exercise regardless of your weight.

Exercise is a key factor in staying metabolically fit. The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity exercise each week for improved health. Also incorporate two or three days of strength training and two or three days of flexibility training each week for a balanced exercise program to improve your metabolic fitness.

Spinach Bean Dip with Smoked Paprika

Fri, 26 Apr 2013 14:07:05 GMT

Snack smart at your next party with this bean dip. It’s low in saturated fat and perfect for dipping fresh vegetables or for spreading over pita bread. It can also be used as a vegetarian sandwich spread or as the filling for a healthy quesadilla.

Yield: About 2 cups, 16 servings

Preparation Time: 15 minutes

Cooking Time: 5 minutes

Ingredients

2 1/2 tbsp extra virgin olive oil, divided

1/2 small onion, sliced

2 cloves garlic, minced

1 1/2 cups fresh spinach

1 cup canned white kidney beans (cannellini), rinsed and drained

1 cup canned garbanzo beans (chickpeas), rinsed and drained

1/2 tsp smoked paprika

1/2 tsp ground cumin

1/4 tsp salt

1/4 tsp ground black pepper

Directions

Heat 1/2 tablespoon of the olive oil in a small skillet over medium-high. Add the onion and garlic, cook for 1 minute. Add the spinach, reduce the heat to medium, and cook about 4 minutes more, until the spinach is wilted and the onions have softened. Remove the skillet from the heat and set aside.

To the bowl of a food processor, add the white kidney beans and the garbanzo beans. Add the remaining 2 tablespoons of olive oil and the cooked onions and spinach. Pulse until a puree begins to form, about 5 to 6 pulses.

Add the smoked paprika, cumin, salt, and black pepper. Pulse until smooth, about 5 to 6 more pulses. Serve immediately, at room temperature.

Nutrition information for one serving (2 tablespoons): Calories 45; Total Fat 2.5 g; Saturated Fat 0.3 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 105 mg; Carbohydrate 5.3 g; Fiber 1.6 g; Sugars 0.8 g; Protein 1.6 g

9 Ways to Spring Clean Your Fitness Plan

Wed, 24 Apr 2013 16:54:51 GMT

Purge old workout gear.

Socks wear thin, sports bras lose support, waistbands stretch out, and the UPF in sun-protective clothing decreases with each wash. Toss exercise clothing that is worn out and donate what you don’t wear. Tennis shoes last for about 300 to 400 miles of activity. Get fitted for a new pair, and donate those that are past their prime to a program such as Soles4Souls.

Simplify your diet.

Now is the time to take advantage of spring's fresh produce. Concentrate on lighter foods and fewer ingredients. Skip the packaged products, and reach for fruits of the season, such as strawberries, raspberries, and apricots. Incorporate nutrient-rich asparagus, pea pods, and crisp greens into your meals.

Add a meditative workout to your week.

Head out on a nature hike or stretch at a place in the park with the best views. Take in your surroundings and be grateful for the gift of exercise and health.

Invite a friend.

Expand your support network. Start a walking group and exercise together a few times a week. Host a monthly cooking club where each member shares healthy ways to make favorite meals.

Set a goal for summer.

Pick a fun 5K to walk or run, set the number of standard push ups you will accomplish in one set, or aim to climb all the stairs at the stadium without stopping for a break. Whatever the goal, make sure it spells S-U-C-C-E-S-S.

Throw out a bad habit.

Maybe you can’t resist the candy dish after a stressful morning meeting, you skip stretching after workouts, or you indulge in a few more specialty coffees each week than you should. Even with all the positive changes you have made, there is likely one bad habit that sticks around. Now is the time to kick it to the curb.

Try a new exercise time.

Extended daylight is one of the best things about the arrival of spring. If you've been squeezing in a lunchtime workout all winter, try switching things up with an early morning run or a tennis match after work.

Trade in a boring routine.

Your body needs new challenges to stay fit so it’s important to change up your workout routine every four to six weeks. Spring is a great time to introduce new exercises by taking your workout outdoors. Try boot camp at the park, join a weekend cycling club, or try trail running.

Get a check up.

The American Heart Association recommends that adults have a cholesterol check every five years. If you are overdue, spring is the perfect time to make an appointment with your doctor to assess your overall health status.

How to Exercise for Weight Loss

Mon, 22 Apr 2013 15:37:58 GMT

Find activities that you enjoy

Include all three components.

A good fitness program includes three types of activity - cardiovascular exercise, strength training, and flexibility training.

Cardio: Your cardio sessions use large muscle groups for an extended period, burning the calories necessary for weight loss. At the same time, aerobic exercise works the heart, which makes it stronger and improves cardiovascular health. Choose activities that raise your heart rate and keep it elevated, such as dancing, hiking, jogging, or swimming.

Strength training: Weight machines, free weights, muscle conditioning classes, Pilates, and jump training all qualify as strength training. Some forms of yoga have also been found to increase muscular strength. Strength training burns calories, reduces muscle loss as you age, and gives your muscles a toned appearance. Incorporate strength training at least two times per week with exercises that work all major muscle groups.

Flexibility training: Activities that improve your range of motion can reduce your risk of injury and can improve your physical performance. Flexibility training can simply be stretching each muscle group after a workout, or it may already be a part of your activity such as with martial arts, yoga, or Pilates.

Find activities you enjoy.

Consistency is a major factor in your success with losing weight and keeping it off long-term. Enjoying your exercise routine impacts your ability to be consistent over the long run. If you feel there are no activities you enjoy, it’s time think outside the box. Jumping on the trampoline with your kids, or playing in an adult volleyball league count as exercise just like cardio machines and classes at the gym. If you find that you don't like the first plan you try, don't give up in frustration. Explore some new activities until you find some that you enjoy.

You must invest the time.

The American College of Sports Medicine reports that exercising more than 250 minutes per week is necessary to lose significant weight (at least 3% of body weight) while also improving the likelihood that you will keep the weight off. Below is a sample weekly exercise program that totals 315 minutes, involves all three fitness components, and includes a variety of activities.

Sunday

Hiking: 60 minutes

Monday

Stationary Bike: 30 minutes
Full-body Strength Training: 20 minutes
Full-body Stretching: 10 minutes

Tuesday

Indoor or Outdoor Walk: 45 minutes

Wednesday

Modern Dance Class: 60 minutes

Thursday

Elliptical Machine: 30 minutes
Full-body Strength Training: 20 minutes
Full-body Stretching: 10 minutes

Friday

Doubles Tennis: 30 minutes

Saturday

Rest

Do the math.

Weight loss depends on creating a deficit between energy intake and energy expenditure. To lose body fat, you need to burn more calories through metabolism and physical activity than you ingest through food. Tracking your exercise with the MyFoodDiary Exercise Log, combined with using the food diary to track food intake, will help you balance your eating and activity to create the calorie deficit you need to reach your weight loss goal.

Garlic Roasted Asparagus with Fresh Herbs and Lemon

Fri, 19 Apr 2013 15:09:48 GMT

In addition to being rich in vitamins A and K, asparagus is a source of saponins, which possess anti-cancer properties and the potential to improve blood pressure. Asparagus also contains a prebiotic called inulin that promotes a healthy digestive tract.

Fresh asparagus is one of the easiest vegetables to prepare. It cooks quickly and pairs well with citrus and herbs. Serve this side dish with steamed fish or grilled chicken.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

1 lb. asparagus, tough part of stems trimmed

2 cloves garlic, minced

1 tbsp extra virgin olive oil

1 tbsp fresh lemon juice

1 tsp lemon zest

1 tbsp chopped fresh parsley

1 tbsp chopped fresh chives

1 tsp chopped fresh rosemary

1 tsp chopped fresh thyme

1/8 tsp salt

1/8 tsp ground black pepper

Directions

Preheat the oven to 400 degrees Fahrenheit.

Spray a baking sheet with olive oil or non-stick cooking spray. Arrange asparagus in a single layer on the baking sheet.

In a small bowl, stir together the garlic, olive oil, lemon juice, and lemon zest. Stir in the parsley, chives, rosemary, thyme, salt, and pepper.

Pour the dressing over the asparagus and move the stalks around to ensure that each is coated. Bake for 10 minutes, or until the asparagus is tender.

Use a spatula to transfer the asparagus to a serving platter. Scoop up any roasted garlic and herbs from the baking sheet and place on top of the asparagus. Serve immediately.

Nutrition information for one serving (1/4 recipe, about 6 spears): Calories 52; Total Fat 3.5 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 73 mg; Carbohydrate 5.9 g; Fiber 2.7 g; Sugar 2.6 g; Protein 2.7 g

5 Tips to Reduce Muscle Soreness

Wed, 17 Apr 2013 18:20:44 GMT

Muscle soreness can occur when you try a new activity, increase your exercise intensity, or perform eccentric exercises (such as running downhill or lowering a weight). It is caused by the minor damage to muscle fibers that is necessary to build muscle tissue and increase strength. Soreness sets in about 12 to 48 hours after the activity, but it should decrease within a few days. Muscle soreness is a normal part of improving fitness, but there are a few ways you can reduce it.

Ice vs. Heat

The National Institutes of Health recommends icing sore muscles for the first 24 to 72 hours to reduce pain and swelling. To make it more comfortable, use indirect ice such as an ice pack wrapped in a towel. After this time period, heat can be applied to increase blood flow and soothe the muscle.

Light Activity

It’s best to reduce your intensity for 1 to 2 days after feeling muscle soreness, but light activity may reduce pain and stiffness. One study found that yoga training reduced muscle soreness in women after a workout involving eccentric exercises. Also, try using a foam roller. Much like a sports massage, they increase blood flow and soothe tight muscles.

Over-the-Counter Medications

Pain relievers, such as acetaminophen or ibuprofen, can help reduce pain and swelling. Be sure to take the pills only as directed and avoid relying on them for your pain relief. Use these medications only after activity, once muscle soreness has begun. Taking them before or during exercise may hide pain, which can increase your risk of injury.

Healthy Eating

Adding more antioxidant-rich foods to your diet can reduce inflammation. Research shows that tart cherries have anti-inflammatory compounds that act as natural painkillers. Ginger contains gingerols that have been found to ease muscle soreness.

Stretching

Research does not support the popular belief that stretching before exercise will reduce muscle soreness. It is better to focus on a warm up with repetitive movement that prepares the muscle for more intense activity, and save stretching for after your workout.

8 Spring Fruits and Vegetables to Eat Now

Mon, 15 Apr 2013 14:24:44 GMT

Keep your eye out for these nutritious fruits and vegetables as they hit their peak during the spring growing season.

Asparagus

Asparagus contains a prebiotic called inulin that aids digestive health by promoting the growth of good bacteria. It is also loaded with anti-inflammatory phytonutrients, and vitamins and minerals that act as antioxidants.

Cooking tip: Place 1 pound of asparagus in a single layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Broil on low for 10 minutes. Serve warm.

Artichokes

Artichokes provide folate, fiber, vitamin C, and vitamin K. They contain the disease fighting flavonoids quercetin and anthocyanins. Artichokes are a source of lutein, which promotes heart health, and cynarin and silymarin, which have been linked to liver health.

Cooking tip: Cut off the stem of a fresh artichoke and remove the outer leaves. Cut off the top and trim any spiked points on the remaining leaves. Steam the artichoke for 20 to 30 minutes. Enjoy the tender, fleshy part of the leaves with your favorite dip. Chop up the remaining cooked artichoke heart and eat it on salad or use it as a pizza topping.

Beets

Beets contain fiber, potassium, and folate. Purple and red varieties also contain betacyanin, a phytochemical found to protect against cancer and reduce the inflammation linked to heart disease.

Cooking tip: Trim the stems of five or six small beets and scrub them clean. Drizzle them with olive oil and wrap them in aluminum foil, creating a packet. Roast for 25-35 minutes at 400 degrees Fahrenheit, or until the beets are tender. Slice and serve on a fresh, green salad with goat cheese.

Garlic Scapes

Garlic scapes grow from a garlic bulb to form a long green, curled stem above the ground. Like garlic, the scapes are part of the allium vegetable family. These foods contain sulfur compounds that act as antioxidants to fight disease.

Cooking tip: Thinly slice garlic scapes and use them in any dish that you would use scallions. Toss them into stir-fry or noodle dishes, and add them to omelets or a quiche. They can also be blended into basil pesto.

Peas

Spring peas provide manganese, folic acid, fiber, and vitamin B6. They have been recognized as a source of alpha-linolenic acid, a type of omega-3 fatty acid. Peas also contain coumestrol, a phytochemical that has been linked to a reduced risk for stomach cancer.

Cooking tip: Sweet spring peas can be eaten raw as a salad topping. They can also be steamed until soft and mashed like potatoes.

Radishes

Like kale and Brussels sprouts, radishes belong to the family of cruciferous vegetables. These foods contain glucosinolates, which have been found to protect against cancer. Radishes are also a source of vitamin C and fiber.

Cooking tip: Serve quartered radishes with fresh green salads, thinly slice them to use as a sandwich topping, or dice them and add to coleslaw.

Spinach

This leafy green is a source of vitamin C and vitamin K. It provides the carotenoids beta-carotene, lutein, and zeaxanthin, which act as antioxidants and also promote healthy vision. Spinach has been found to protect against aggressive forms of prostate cancer.

Cooking tip: Gently saute 2 cups of spinach in a skillet with 1 teaspoon of olive oil for 2 to 3 minutes. Season with your favorite herbs and spices and eat as a side dish, or add it to lasagna, quiche, or cooked grains like quinoa.

Strawberries

Strawberries provide vitamin C, folate, and fiber. They contain over 18 phytonutrients, which have been linked to the prevention of cardiovascular disease and cancers. Strawberries have also been found to aid in blood sugar control.

Cooking tip: Make a fruit salsa with ½ cup each of chopped strawberries, chopped pineapple, and chopped kiwi. Stir in 1 teaspoon of finely chopped fresh mint. Enjoy with cinnamon pita chips.

Apple Kale Salad with Mint Yogurt Dressing

Fri, 12 Apr 2013 13:38:48 GMT

The ingredients in this healthy salad are rich in antioxidants, fiber, and heart-healthy fat. The kale and apples provide a balance of sweet, tart, and bitter flavors, while a simple yogurt dressing keeps it light and nutritious. This salad makes an ideal snack, or pair it with your favorite soup or sandwich for an easy lunch.

Yield: 2 servings

Preparation time: 15 minutes

Ingredients

Salad

1 1/2 cups thinly sliced kale leaves

1 Granny Smith apple, cored and thinly sliced

2 ribs celery, sliced

1/4 cup dried cranberries

3 tbsp chopped walnuts

Dressing

1 tablespoon plain low-fat Greek yogurt

1 tablespoon fresh lemon juice

2 tsp chopped fresh mint

1/8 tsp salt

1/8 tsp ground black pepper

Directions

Place the kale, apple, celery, cranberries, and walnuts in a medium-sized bowl.

In a small dish, stir together the yogurt, lemon juice, mint, salt, and pepper. Pour the dressing over the salad and toss to coat all ingredients. Serve immediately at room temperature, or refrigerate for up to 24 hours and serve cold.

Nutrition information for one serving (1/2 the recipe): Calories 213; Total Fat 8.2 g; Saturated Fat 0.9 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 220 mg; Carbohydrate 32.6 g; Fiber 5.6 g; Sugar 18.6 g; Protein 4.8 g

Tips for Starting a Walking Group

Wed, 10 Apr 2013 15:01:34 GMT

Social support is a key factor in sticking with an exercise program, and a walking group can provide the motivation you need to stay active. Use these tips to start a walking group and commit to long term exercise.

Invite new people.

Consider inviting people whom you’d like to get to know better. Ask the person you see walking in the park every morning or post an invitation at church, at a community center, or at your workplace.

Designate leaders.

Designating a core group of leaders is essential to keep your group on track. The goal for leaders is not to take responsibility away from the group, but to have a central point for information. The best scenario is to have two to three good communicators that will send out reminders, and who are a point of contact if someone needs to cancel. Having two people in this role ensures someone in-the-know will be at every walk when one leader must skip out due to vacation, sickness, or family emergencies.

Gather important information.

It’s important to gather some basic information from the group to compile and share with other members.

Phone numbers or email addresses: Make sure you know how to get in touch with members. This is important for sending schedule reminders or last minute cancellations.
Emergency contact: Be sure each person has someone you can call if an emergency occurs while you are out for your walk.
Health information: This doesn’t have to be shared with the whole group, but it’s important for the leaders to know if members have a health condition that is influenced by exercise. For example, if a member has diabetes, he or she could experience hypoglycemia during a walk.

Create a schedule.

Be realistic about how often you will meet -- two times per week, four times per week? Perhaps you set official walks on Tuesday and Thursday at 6:00 pm, but some in the group will meet informally every day. Also determine how far or how long you will walk so that new members can judge if their fitness level fits your group. You might start walking your route together, but allow some members to walk more or less depending on their needs. Or you can schedule a 20 minute walk on Monday and Wednesday evenings and a 60 minute walk on Saturday mornings.

Set some ground rules.

No one wants to be in a group that is too rigid and uninviting, but agreeing on a few ground rules in the beginning will help you reduce drama and hurt feelings later.

Keep it positive: You know how unpleasant it is to be stuck with that person who won’t stop complaining or who gossips endlessly. Agree that conversations will be positive and encouraging, and that members have the right to let each other know if it begins to steer in the other direction. (See 7 Tips for Being a Better Workout Partner).
Reminders: It’s important that everyone in the group take responsibility for his or her exercise. Decide how many messages group leaders will send out - a monthly schedule, a weekly reminder?
Make an inclement weather plan: Even the most avid exercisers may be deterred by thunderstorms, extreme heat, or ice. Will you cancel, or is there a place indoors where you can walk, such as a gymnasium or shopping mall?

Set a goal.

As you begin to improve your fitness together, consider setting some longer term goals. Raise funds for a charity and walk your first 5K together. If you share similar interests and goals, you may want your walking group to evolve into a running group, or you can meet for other activities, such as water sports or yoga.

Top Weight Loss Tips from MyFoodDiary Success Stories

Mon, 08 Apr 2013 17:57:55 GMT

Surround yourself with cheerleaders who are supportive of your weight loss journey. ~ Liz lost 59 lbs.

Whether it is family, friends, or coworkers, research shows that finding like-minded people who support your weight loss goals will help keep you on track. Research also shows that both in-person meetings and electronic communication (text messages and social media) are effective for motivation. The MyFoodDiary forum is a place where many of our successful members meet to support each other in fitness.

There will be times when you want to throw in the towel and revert back to your old ways. But remember that you are worthy and deserving of being healthy and fit. ~ Sabrina lost 57 lbs.

Body image and self-esteem play a significant role in your weight loss. Believing that you can succeed, and believing that you deserve to succeed, are the first steps to making lasting changes. Make a plan for how you will overcome unwelcomed feelings of discouragement and self-doubt while working to reach your healthy weight.

Splurge on occasion. There are some folks that say you shouldn't reward yourself with food. I think the occasional reward is healthy. ~ Steve lost 125 lbs.

Many nutrition professionals advocate the 80/20 rule when it comes to healthy eating. Enjoy a nutritious diet 80 percent of the time, and 20 percent of the time you can incorporate some of your favorite treats. Do this while also staying near your target calorie goal and exercising regularly. When you allow yourself to enjoy your favorite foods in moderation, you avoid feeling deprived.

Learn to make your favorite recipes with healthier options, and use portion control when it comes to those foods that may not be the best choice. ~ Dave and Laura lost 199 lbs together.

Knowledge is a key component of successful weight loss. Understanding proper portion sizes, how to measure your food, and how to read food labels will help you gain better control of your food intake. Learning to cook your favorite foods and tweaking recipes to make them more nutritious will help reduce cravings for unhealthy alternatives.

Remember, you are not DIETING. You are making a lifestyle change. ~ Kim lost 46 lbs.

You will only stick with healthy habits once they become a natural part of your day-to-day life. View that salad at lunch and the cookie you skipped mid-afternoon as part of your healthy lifestyle, not because you are on a diet. Diets are short term. Healthy lifestyle changes set you up for long term success.

It takes only 60 minutes a day to exercise. It is a perfect time to concentrate on yourself and express your love for life. ~ Stacey lost 47 lbs.

Change how you view exercise. Whenever you talk about your workouts, use the phrase, “I get to,” and not the phrase, "I have to." It may feel silly at first, but when you consider exercise a privilege and not a chore, it becomes something that you look forward to.

Be open to giving different exercise options a try and join a fitness facility if you are able. I have found that connecting with individuals at the club keeps me accountable and engaged. Surround yourself with active people! ~ Judy lost 52 lbs.

The only way you will stick with exercise is if it’s activity that you enjoy. Don’t limit yourself to two or three options. Make it a goal to incorporate a new activity every two to three months. Take advantage of the season and train to walk a 5K in the spring, swim in the summer, hike in the fall, or snowshoe in the winter. If you know change is right around the corner, exercise will always feel fresh and new.

Chocolate Chip and Sunflower Seed Olive Oil Cookies

Fri, 05 Apr 2013 22:53:44 GMT

Olive oil is often only associated with savory cooking, but it can also be used when baking sweet treats. Substituting olive oil for butter in this cookie recipe reduces saturated fat. When it’s combined with raw sugar, dark chocolate chips, and crunchy sunflower seeds, you’ll never know it’s in there. For an additional healthy twist, brown rice flour gives these whole grain cookies a delicious chewy texture.

Tips for the cook: If you’ve never baked with brown rice flour, you may be surprised by its somewhat gritty texture. If you find this unappealing, note that it is much more pronounced when the cookies are warm. Once the cookies cool, the texture becomes more balanced with the qualities of shortbread crossed with a chewy oatmeal raisin.

Yield: 18 cookies

Preparation time: 15 minutes

Cooking time: 20 minutes

Ingredients

1 egg

1/4 cup olive oil

1 cup raw (turbinado) sugar

1/2 tsp vanilla extract

1/4 tsp salt

1 cup brown rice flour

1/2 cup whole wheat flour

2 tbsp raw, hulled sunflower seeds

2 tbsp dark or semi-sweet chocolate chips

Directions

Preheat the oven to 375 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray, or cover the baking sheet with a non-stick baking mat. Set aside.

In the bowl of a mixer, add the egg and olive oil. Mix on medium speed for about 45 seconds until the egg is beaten and combined with the oil. Add the sugar and mix for 1 minute. Mix in the vanilla and salt.

In a separate bowl, stir together the brown rice flour and whole wheat flour. With the mixer on low, slowly add the flours to the wet ingredients. Mix just until all ingredients are combined, scraping the sides as needed. Stir in the sunflower seeds and chocolate chips.

The cookie dough will be crumbly, so you will need to use your hands to prepare the cookies for baking. For each cookie, scoop out a heaping tablespoon of dough. Form the dough into a ball and then gently flatten the ball. The cookies will spread very little so the shape you make now will be the same shape after baking.

Arrange 12 cookies per standard-size baking sheet. Bake 8-10 minutes, or until the cookies become firm and the bottom edges begin to brown. Remove from the oven and let cool for 1 minute. Transfer the cookies to a cooling rack and repeat with the remaining cookie dough. Once completely cool, store in an airtight container for up to 3 days.

Nutrition information for one cookie: Calories 127; Total Fat 4.5 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 10 mg; Sodium 37 mg; Carbohydrate 21.1 g; Fiber 1 g; Sugars 11.6 g; Protein 1.8 g

Soluble and Insoluble Fiber: What’s the Difference?

Wed, 03 Apr 2013 16:35:57 GMT

While neither soluble nor insoluble fiber are digested or absorbed, each type provides health benefits.

Types of Fiber

Soluble fiber: Soluble fibers include pectin, beta glucan, gums, and mucilages. They absorb water to form a gel-like substance, which slows digestion. Soluble fiber binds to cholesterol-containing bile acids preventing absorption. As a result it is linked to a reduction in LDL (bad) cholesterol. It has also been found to slow the absorption of sugar in those with type 2 diabetes, which results in better blood glucose control.

Sources: Oat bran, barley, nuts, lentils, beans, peas, apples, pears, and citrus fruits.

Insoluble fiber: Insoluble fibers include cellulose, hemicellulose, and lignin. These fibers add bulk by retaining water. This speeds digestion and prevents constipation.

Sources: Wheat bran, brown rice, broccoli, cabbage, dark leafy greens, and raisins.

Recommended Intake

Most plant-based foods contain both soluble and insoluble fibers. Instead of tracking your intake of each type, health professionals recommend eating a variety of fiber-rich foods to get the soluble and insoluble fiber you need. Adults should aim to get 25 to 35 grams of dietary fiber each day.

Due to fiber’s role in digestion, a rapid increase in intake can result in bloating, cramping, and gas. When adding more fiber-rich foods to your eating plan, gradually add a few grams per week over several weeks until you reach the recommended amount. Increasing your water intake can also help ease the effects of increased fiber.

Fiber and Weight Loss

High-fiber foods have been associated with improved weight loss. These foods often have a texture that requires more chewing, which slows how quickly you finish a meal. Slower eating leads to mindful eating and a feeling of fullness. Many high-fiber foods, such as fruits and vegetables, are also low in calories. Additionally, high-fiber foods may keep you feeling full longer to prevent high-calorie snacking between meals.

5 Ways to Prevent Lower Back Pain

Mon, 01 Apr 2013 16:50:32 GMT

Strengthening the Core

Resistance training that targets the abdominal and lower back muscles builds a strong core to reduce lower back pain. Common exercises include lower back extensions, bridges, crunches, twists, and leg raises. Performing exercises on a stability ball or with pulley machines requires the use of stabilizing muscles for balance which also contributes to a strong core and healthy back.

Yoga for Flexibility

Yoga poses increase flexibility and strengthen core muscles. Research shows that regular yoga practice can reduce back pain in some people. Consider a gentle or restorative yoga class to get started. These classes have fewer poses and focus on improving flexibility and relaxation.

Correct Computer Workstation

A poorly designed workstation can cause incorrect posture that contributes to lower back pain. The U.S. Department of Labor offers advice on how to set-up your computer workstation.

Adjust your monitor so that the top is at or just below your eye level. Sit so that your head and neck are in line with your torso and keep your shoulders relaxed.
Your elbows should be held close to your side, bent at 90 to 120 degrees, and supported by arm rests, if possible.
Adjust your seat height so that your wrists and hands are in line with your forearms when typing.
Choose a desk chair with lumbar support or roll up a towel and place it between your lower back and the back of the chair.
Keep your feet flat on the floor and consider using a foot riser so that your knees are at hip height.

Safe Lifting

Lifting heavy objects is a major cause of lower back pain, but using proper form can help reduce your risk of injury. Follow these tips for lifting with your knees and not with your back.

Stand close to the object with feet about hip distance apart.
Bend at the knees and the waist and grasp the object. You should be in a squatting position. Avoid bending only at the waist.
Avoid twisting or turning the body when you are carrying the load. Your feet should face the direction you plan to move with the object before you lift it.
Return the object using the same process. Bend your knees and lower to the ground. Try propping the object on your knee as you slowly slide it to the floor.
Always test the weight of an object before trying to lift it. If the object is too heavy, ask for help or use a dolly or cart.

Supportive Sleep Position

Your sleeping position can reduce the risk of lower back pain. The Mayo Clinic recommends using pillows to make sleep comfortable and safe for your back.

On your side - Pull your knees up to hip level and place a pillow between your knees. The pillow supports the top leg and prevents spine rotation.
On your back - Keep the natural curve of your spine by placing a pillow under the back of your knees and a small, rolled towel under your lower back.
On your stomach - Place the pillow under your hips and also rest your head on a pillow if it does not cause neck strain.

Check with your healthcare provider when you experience lower back pain. When choosing treatment and selecting the best steps to prevent future pain, it’s important to rule out serious causes such as slipped discs.

Beef and Black Olive Stuffed Peppers

Fri, 29 Mar 2013 13:51:29 GMT

Stuffed peppers provide a one-dish meal that is loaded with plenty of protein and vegetables. Make this recipe as it is, or use it as a base and add your own twist. Create a vegetarian version by substituting black beans or mushrooms for beef. You can also swap brown rice or quinoa for the orzo. Add an international spin with Greek spices and feta cheese instead of mozzarella.

Yield: 4 servings

Preparation Time: 20 minutes

Baking Time: 25 minutes

Ingredients

¼ lb. lean ground beef

¼ cup chopped onion

½ cup chopped black olives

1 can (14.5 oz.) no-salt-added, diced tomatoes

¼ tsp garlic powder

¼ tsp salt

¼ tsp ground black pepper

¼ tsp crushed red pepper (optional)

1 cup cooked orzo pasta

¼ cup shredded part-skim mozzarella cheese

4 medium-sized bell peppers, any color

Directions

Preheat the oven to 400 degrees Fahrenheit.

Heat a large skillet over medium-high. Add the ground beef and cook for 3 minutes, breaking it into small pieces as it cooks. Add the onion and cook 2 minutes more. Add the black olives and tomatoes. Cook, stirring often, for about 3 more minutes, or until most of the liquid from the tomatoes has evaporated and the beef is no longer pink.

Add the garlic powder, salt, black pepper, and red pepper. Stir in the orzo pasta and turn off the burner.

Prepare the peppers by determining if they are best standing straight up creating a cup, or if they are best on the side creating a boat. It’s okay to have a mixture of both. Place the peppers in the position you will stuff them and cut off the top quarter of the peppers. Remove the seeds, stems, and any large ribs inside the peppers.

Select a 2 to 3 inch deep baking dish that will fit all your peppers and keep them close together while baking. A small 7 x 10 inch casserole dish or a loaf pan works well. Spray the dish with non-stick cooking spray or olive oil. Arrange the peppers cut-side up in the dish.

Spoon about ½ cup of the beef mixture into each pepper. The amount you add may vary depending on the size and shape of each pepper. Pack the stuffing in and mound it slightly above the rim of the pepper. Top each stuffed pepper with 1 tablespoon of shredded cheese.

Bake for 25 to 30 minutes, or until the cheese is melted and browned, and the pepper begins to shrivel and become tender. Serve warm.

Nutrition information for 1 stuffed pepper: Calories 197; Total Fat 5.6 g; Saturated Fat 2.8 g; Trans Fat 0 g; Cholesterol 20 mg; Sodium 298 mg; Carbohydrate 25.6 g; Fiber 3.5 g; Sugars 8.1 g; Protein 11.4 g

Ab Workout Tips

Wed, 27 Mar 2013 17:58:12 GMT

Give your abdominal muscles the attention they deserve. Follow these tips to get a strong core and flat abs.

Types of exercises

Ab exercises have evolved from those that target one area (crunches) to those that engage multiple muscle groups (plank). Despite which type is currently trendy, both will strengthen your abs. Research sponsored by the American Council on Exercise found that the bicycle maneuver, captain’s chair, and crunch on exercise ball are the top three most effective ab exercises. That being said, abdominals rarely work alone and training them with the muscles of the lower back and lower body helps to create a strong core. Incorporate more full body ab exercises, such as high knee lifts, planks with leg lifts, and burpees.

Frequency of workouts

You should train your abdominals no differently than you train other muscles. Do ab exercises 2-3 times per week allowing 1 to 2 rest days in between workouts. Fitness professionals recommend anywhere from 10 to 20 repetitions and 2 to 3 sets of each exercise. Switch up your routine and incorporate new exercises every 4 to 6 weeks to keep your muscles challenged.

Beyond strength training

Abdominal exercises are important for a strong core, but they are just one part of a bigger picture. Cardiovascular exercise, food and drinks, and posture also play a role in your fitness and appearance. Cardio exercise helps to burn the calories required to reduce fat around your stomach and expose muscle. High sodium foods and carbonated beverages can cause water retention and bloating making the stomach appear larger. Poor posture can also cause your stomach to bulge. Pull your shoulders back and contract your abs when you feel yourself beginning to slouch.

Tips to Overcome Weight Loss Plateaus

Mon, 25 Mar 2013 16:52:35 GMT

Weight loss plateaus are common, but they don’t have to stop you from reaching your fitness goals.

What Is a Plateau?

As you lose weight, your daily calorie requirement will decrease because it takes fewer calories for a smaller body to function. For example, let’s say you currently need 2,300 calories to maintain your weight. If you eat 1,800 calories per day you will lose weight. As you lose the weight, your body may eventually reach the point where 1,800 calories are all it needs to maintain your new, lower weight, causing your weight loss to stall (the plateau).

Stay Honest

People sometimes confuse a true weight loss plateau with simply straying from their healthy plan. Tufts University nutrition professor, Susan B. Roberts, Ph.D., says that her work in weight loss research shows true plateaus occur after 6 months or more of being on a weight loss plan. If this is when you plateau, then it is likely due to the metabolic changes of reaching a lower weight.

If your weight loss stalls after only a few weeks of healthy eating and exercise, it’s possible that you were rapidly losing water at the beginning of your program. Now your body is trying to lose fat. Ask yourself some questions and make changes where necessary. Are you recording everything you eat? Have you lowered the intensity of your workouts? It’s important to be specific during this phase to account for any extra calories that may keep you from losing weight.

Plan for It

Plateaus are a reality of weight loss so make a plan for how you will address them. Create a list of motivational quotes to keep you inspired or think of new exercises to add variety. Plan to give up a leisure activity (such as watching television) so you can exercise more. Set an appointment at a wellness center, spa, or with a nutritionist to reduce stress, get tips, and renew your positive attitude.

Back to Basics

When you face a plateau, it’s time to get technical. Use your MyFoodDiary account to determine how many calories you need to maintain your new weight and for continued weight loss. Women should eat no fewer than 1,200 calories per day and men no fewer than 1,700 calories per day. You may need to adjust your habits in other ways than simply eating less:

Step up the intensity of your workouts. It’s time to move to the next class level, increase the weight you lift, or finally start adding hills to your walk or run.
Adjust your nutrient intake. Perhaps you have been on the lower end of the suggested range for protein intake, or on the higher end of the range for carbohydrate intake. Try eating more lean proteins and fewer refined grains. If you eat very little fat, consider adding more olive oil or nuts to your eating plan.
Get out the food scale and measuring cups. It’s easy for portion sizes to gradually increase when you eyeball a measurement.

Modify Your Goals

If you are close to your goal, you might decide that you feel healthy and energized at this new weight. It’s okay to go into maintenance now. This is why we have a healthy weight range. You might feel your best at the higher end of the range.

If you still have more weight to lose, be patient with yourself. For the next few weeks make it a goal to maintain your weight instead of losing. This will reduce stress and frustration as you adjust your plan. Once you find what changes help you break through the plateau, you can resume with weekly weight loss goals.

Almond Cherry Steel-cut Oatmeal

Fri, 22 Mar 2013 14:22:39 GMT

If you think you don't like oatmeal, this healthy recipe may change your mind. Steel-cut oats have a firm, almost chewy, texture that barely resembles cooked rolled oats. Oatmeal contains a soluble fiber called beta glucan that has been found to lower cholesterol levels. Almonds are rich in the healthy fats that are associated with a reduced risk for heart disease. Tart cherries are packed with antioxidants, and research shows they can reduce inflammation and speed recovery after strenuous exercise.

Tips for the cook: Steel-cut oats should be prepared on the stovetop, and they take longer to cook than old fashioned oats. To save time, make larger batches, refrigerate leftover portions, and reheat them in the microwave on busy mornings.

Yield: 4 servings

Preparation time: 5 minutes

Cooking time: 30 minutes

Ingredients

1 cup dry, steel-cut oats

1/3 cup 100% tart cherry juice

1 tbsp brown sugar

1/2 tsp almond extract

1/8 tsp salt

1/4 cup chopped dried cherries

1/4 cup chopped raw almonds

Directions

In a large saucepan, bring 4 cups of water to a boil. Add the steel-cut oats. Cook, stirring often, for 5 minutes, until the oats begin to thicken. Reduce the heat and let the oats simmer for 20 to 25 minutes, stirring often. Cook less time for thinner oats, and longer for thicker oats. (Keep in mind the cherry juice will thin them slightly.)

Remove the oatmeal from the heat. Stir in the cherry juice, brown sugar, almond extract, and salt.

Divide the oatmeal into 4 servings. Top each serving with 1 tablespoon of dried cherries and 1 tablespoon of chopped almonds. Serve warm. (To reheat steel cut oats, add 1 tablespoon of water or milk per serving, and microwave on high for 60 to 90 seconds.)

Nutrition information for one serving: Calories 251; Total Fat 6.3 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 75 mg; Carbohydrate 42 g; Fiber 5.5 g; Sugar 11.4 g; Protein 6.6 g

4 Things to Know About Exercise and Bone Density

Wed, 20 Mar 2013 14:21:06 GMT

Bone loss puts you at risk for osteoporosis.

Bone mass peaks in your 20s, and you begin to lose about 0.5 percent per year after the age of 40. If steps are not taken to combat this loss, decreased bone mineral density (osteopenia) can result. When osteopenia is extreme, it becomes osteoporosis, a disease that puts you at high risk for bone fracture and physical disability.

Exercise can reduce bone loss.

Osteoblasts build bone and improve bone density, while osteoclasts break down bone and decrease bone density. During midlife, osteoblast activity is in balance with osteoclast activity. After a woman reaches menopause, osteoclast activity increases causing a loss in bone mineral density. Research shows that exercise stimulates the activity of osteoblasts (build up) while it also appears to suppress osteoclast (break down) activity helping you to maintain bone density and decrease age-related bone loss.

The influence of exercise on bone mineral density is dependent on many factors including age, hormone status, nutritional status, and the type of exercise. The benefit of exercise also goes away once regular activity stops. Making physical activity a long-term, regular part of your lifestyle is essential for improving bone health.

Choose weight-bearing exercises.

Bones must be overloaded to stimulate new growth. This occurs during higher impact, weight-bearing exercises that involve pounding or quick movement such as running, moderate intensity weight training, jump training, stair climbing, gymnastics, tennis, and soccer. Activities such as cycling and swimming are beneficial to heart health, but are not weight-bearing and do little to improve bone density.

Research shows that walking may not provide enough impact to preserve bone mineral density. However, it’s possible that a long-term walking program (more than 1 year) may provide some benefit. But if you rely on walking for your weight-bearing exercise, consider adding stair climbing or short jogging intervals to your regular walks.

It’s not too late to protect your bones.

Building a strong bone foundation in the teens and 20s is important, but it’s not too late if you have passed that stage of your life. The goal in midlife is to maintain the bone mass you have built in earlier years.

Stacey S. - A MyFoodDiary Success Story!

Mon, 18 Mar 2013 16:19:33 GMT

Name: Stacey S.

Age: 31

Starting Weight: 217 lbs

Weight now: 170 lbs

Lost: 47 lbs

What was the turning point that motivated your lifestyle change?

I injured my back in a snowboarding accident. Before doing an x-ray, I decided to check if I was pregnant -- and I was! I have a beautiful son now, but with the injury and a very tough pregnancy, the pounds just kept creeping on. When my son was 1 ½ years old, my back felt better, and I started exercising little by little. I was very concerned about my excess weight, and I was also concerned about possible health problems that might arise from it, such as diabetes or even cancer. So I gave myself a present on my 31st birthday. I started following a healthy eating plan. I wanted to be able to track my food intake better, so I joined MyFoodDiary.

How did MyFoodDiary help in your weight loss journey?

Even when following a healthy diet, it is easy to make poor choices for serving sizes or food groups. MyFoodDiary tells me when I need to take in more iron, more protein, or less saturated fat. It reminds me to exercise as well. It is an interesting and rewarding challenge to track my success and see the results in the graphs and reports, and in the mirror.

Describe your new, healthy lifestyle?

I always eat breakfast now. I stop eating at the moment I feel satisfied, and I rethink my menu if I feel hungry too soon before the next meal. I keep my dessert calories under 300. I watch my saturated fat, salt, calcium, and iron intake much more easily now. I eat mostly high fiber carbs. I make sure to exercise, and if I forget or don’t have the life force for it, I dance with my son around the apartment, I take a long walk, or I use the stationary bike.

What has been your biggest challenge, and how have you overcome it?

When I feel bad, I either lose my appetite, or I turn to the fridge. It is very difficult for me to follow a strict diet. What I found most effective by combining a healthy eating plan and MyFoodDiary is that there is variety and a guideline. Before I open the real fridge, I open my virtual one in my MFD account and there is good stuff in there. When I choose the not-so-good stuff, I can see the result of it in the charts, not on my hips. I have a chance to reconsider, which I usually do. It is sometimes hard to keep the diary, or enter new foods, but it is something that just needs to be part of the routine, like brushing teeth.

What is one new healthy habit you didn't expect to like, but now love?

I didn't expect to like eating fruits for snacks. I never really liked fruits, but seeing how much fiber and vitamins they contain, I started having them for snacks with fat-free cheddar cheese, peanut butter, or a slice of reduced-sodium ham. I started experimenting and found the fruits I actually like.

What has been the greatest reward of your weight loss success?

It is hard to choose the greatest, since weight gain was such a tremendous hinder for me in so many ways. Seeing that I can do something that major, seeing that I can fit back into my clothes, and that I can hike as much as I did before are all rewards.

What is your best advice for others?

Comfort food sometimes seems like a good idea, but remember that it is only for a short term. Food will not solve any of your problems, and unhealthy food will make you feel even worse. If you absolutely need comfort food, think of healthier ideas. For me, it is vegetable chips instead of regular potato chips. I also substitute my favorite 350-calories-per-mug hot chocolate with a homemade one. I mix a tablespoon of cocoa in a cup of boiling water with a teaspoon of maple syrup and a little bit of fat free milk. It is about 60 calories for a cup of a rich chocolate drink instead of the 350 in the pre-made product.

It takes only 60 minutes a day to exercise. Make it a 20 minute walk or a bike ride, and 40 minutes of compound exercises. It jump starts your metabolism, energizes your body, and it makes you feel less stressed out. It is a perfect time to concentrate on yourself and express your love for life.

If you fell off the wagon, don’t get discouraged. Life is not a success or failure, it is a path. Just stand up, dust yourself off, and jump right back on.

Sweet Potato and Lentil Shepherd's Pies

Fri, 15 Mar 2013 15:49:59 GMT

There are few meals more comforting than warm Shepherd’s Pie. This vegetarian version uses hearty lentils, known for containing heart-healthy fiber, folate, and magnesium.They are also rich in protein and iron for energy. Adding a sweet potato topping not only gives a bright color to the final dish, it also supplies a healthy dose of vitamin A.

Yield: 4 pies

Preparation: 15 minutes

Cooking time: 35 minutes

Ingredients

1 tbsp olive oil

2 cloves garlic, minced

2 stalks celery, sliced

1 small onion, chopped

1 small red bell pepper, cored and chopped

2-3 large kale leaves, chopped

¾ cup no salt added chicken or vegetable stock

½ tsp chopped fresh thyme

½ tsp chopped fresh rosemary

1 tsp cornstarch

1 tbsp water

2 ½ cups cooked green or brown lentils

½ tsp salt

¼ tsp ground black pepper

Sweet Potato Topping

2 medium sweet potatoes

1 clove garlic, grated

½ tsp chopped fresh thyme

¼ tsp salt

¼ tsp ground black pepper

Directions

Preheat the oven to 375 degrees Fahrenheit. Next, pierce the flesh of the sweet potatoes in several spots with a fork. Microwave on high for about 4 minutes or until the flesh is tender. Remove from the microwave. Cut a slit in each to release the steam and allow them to cool while you prepare the rest of the recipe.

Heat the olive oil over medium-high in a large, deep skillet. Add the garlic, celery, and onion and cook for 2 to 3 minutes, until the vegetables begin to soften. Add the red bell pepper and cook 1 minute more.

Add the kale and the stock. Stir in the thyme and rosemary.

In a small dish, stir together the cornstarch and water. Add it to the vegetables. Stir in the lentils and cook 1 to 2 more minutes. Stir in the salt and pepper and remove from the heat. Set aside.

Spoon the sweet potato flesh out of the skins and transfer to a medium-sized bowl. Add the garlic, thyme, salt, and pepper. Use a fork to stir the ingredients while gently mashing the potatoes until smooth.

Spray 4 medium-sized, oven-safe ramekins or souffle cups (about the 14 ounce size) with non-stick cooking spray or olive oil. Add about 1 cup of the lentils and vegetables to each. Top with about ¼ cup of the sweet potatoes. Gentle spread the potatoes over the lentils.

Place the dishes on a baking sheet. Place the baking sheet in the oven and bake for 20 to 25 minutes, or until the filling begins to bubble and the edges of the potatoes begin to brown. Remove from the oven and let sit for 3 to 4 minutes. Serve warm.

Nutrition information for 1 pie: Calories 274; Total Fat 4.1 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 512 mg; Carbohydrate 48.1 g; Fiber 13.5 g; Sugar 9.8 g; Protein 13.9 g

6 Ways to Lower Cholesterol through Diet and Exercise

Wed, 13 Mar 2013 18:49:30 GMT

Research shows that if you are overweight, losing just 5 to 10 percent of your body weight can lower your cholesterol levels. If you are using MyFoodDiary to reach or maintain your healthy weight, you've already taken the first step. Here are more ways you can lower your cholesterol through diet and exercise:

Limit saturated fats to less than 7 percent of total calories. Saturated fats are most often found in animal products, such as red meat and butter.
Eliminate trans fatty acids from your diet. Trans fats are found in processed foods containing partially hydrogenated vegetable oils. Even foods with less than 0.5 grams of trans fat per serving can be labeled trans fat-free so check ingredient lists and avoid foods with “hydrogenated oil” in the ingredient list.
Limit daily cholesterol intake to 300 mg or less. Those who have been diagnosed with heart disease or diabetes should limit cholesterol intake to 200 mg per day.
Eat more foods with omega-3 fatty acids, including fish (such as wild salmon and lake trout), flaxseeds, pumpkin seeds, and kale. Research shows that the biggest cholesterol lowering benefit comes with eating fish.
Eat more dietary fiber, especially in the form of dried beans, oat bran, barley, eggplant, apples, grapes, strawberries, and citrus. These foods contain soluble fiber, which has been found to lower LDL cholesterol. Adults should eat 20-35 grams of fiber per day.
Engage in 30 - 60 minutes of moderate to vigorous physical activity at least five days a week, preferably every day. This amount of exercise has been shown to increase HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels.

Make sure you discuss your plan with your doctor. If you are at high risk for heart disease, your doctor may recommend an approach such as combining lifestyle changes with medication to improve your cholesterol more quickly.

Frozen vs Canned vs Fresh: Tips for Choosing Healthy Fruits and Vegetables

Mon, 11 Mar 2013 18:13:39 GMT

Fresh, frozen, and canned fruits and vegetables can all be healthy. Follow these tips for choosing the most nutritious options.

Fresh Picked

Fresh fruits and vegetables are often considered the gold standard when it comes to healthy eating. At peak ripeness, these foods are loaded with disease-fighting antioxidants and fiber. But many vitamins are unstable during temperature changes, exposure to light, and long storage. This means the fresh foods in the produce section of your supermarket may not always be the most nutritious choice.

Foods ripened on the vine contain more nutrients than those picked early and ripened through commercial processes. If you are selecting in-season produce that was grown close by, then you are likely getting the healthiest produce possible. If it was picked weeks ago and has spent days in the cooler, some of the valuable nutrients have been lost.
The longer you store fruits and vegetables, the more the nutrients decrease. Even if you pick produce from your own garden, eat it within a day or two of harvest to avoid nutrient losses.

Frozen Foods

Research shows frozen foods can be as (or more) nutritious as fresh fruits and vegetables. Before freezing, many of these foods are picked at their peak ripeness improving nutrient content. Some frozen foods are slightly cooked or blanched before freezing and this can decrease nutrients, but the process is often quick, reducing significant losses.

Choose frozen foods without added salt and sauces to reduce excess sodium and calories.
Research shows that some nutrients decrease during the slow thawing process so transfer the food straight to the cooking pot or microwave while still frozen.
Many frozen fruits contain sugar so check labels carefully and select unsweetened versions.

Canned Goods

Canned fruits and vegetables can be a healthy choice, but cooking and processing times play a role in nutrient content. While this can’t be controlled by the consumer there are a few things you can do to get the most nutrition from canned foods.

Most canned foods contain extra sodium so it is important to select those with labels stating “low sodium” or “no salt added”.
One study showed that rinsing canned foods before cooking can decrease sodium levels by 23 to 45%. The downside is that other minerals often leach into the liquid so you are washing those away too.
Canned fruits may have added sugar. Select those labeled “in own juices” or “unsweetened”, and avoid “in syrup”.

What’s the best?

Despite our desire to know which is the best choice, research shows that nutrients vary in all sources of fruits and vegetables. Some vitamins and minerals are higher in fresh-picked produce while others are better maintained in frozen and canned foods. To complicate things further, it can vary across brands for the same fruit or vegetable. The soil used for growing, how it is harvested, and the exact methods for processing vary so widely that when you compare apples to apples, there is not always a consistent answer for which is healthiest. This is why many experts recommend incorporating a variety of fruits and vegetables (fresh, frozen, and canned) into your eating plan.

Healthier Shrimp and Vegetable Fried Rice

Fri, 08 Mar 2013 14:54:18 GMT

When finely chopped, cauliflower is similar in size and texture to rice. It absorbs the flavors of the vegetables, shrimp, and soy sauce in this healthier version of fried rice. Adding extra cauliflower is also a great way to stretch your recipe servings further while limiting excess calories. A combination of brown rice and a variety of vegetables keep this meal nutritious and filling.

Tips for the cook: Freshly cooked rice is tender and it breaks easily when stirred. For the best results with fried rice, use leftover rice that has been stored in the refrigerator. To add new flavors and nutrients to the dish, consider experimenting with different types of whole grain rice such as red rice, black (Forbidden) rice, or wild rice.

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

1 tbsp olive oil

2 cloves garlic, minced

1 medium onion, chopped

2 stalks celery, sliced

1 ½ cups cauliflower, finely chopped

1 green bell pepper, cored and chopped

1 red bell pepper, cored and chopped

1 cup sugar snap peas

1 cup cooked brown rice

20 medium cooked shrimp, chopped

1 ½ tbsp reduced sodium soy sauce

¼ tsp ground black pepper

Directions

Heat the olive oil in a wok or large skillet over medium-high. Add the garlic, onion, celery, and cauliflower. Cook for 2-3 minutes, until the vegetables begin to soften and brown. Add the bell peppers and cook 30 seconds more.

Stir in the sugar snap peas and the rice. Cook for 1-2 minutes more. Add the shrimp and cook 1-2 minutes just until the shrimp are heated through. Stir in the soy sauce and black pepper. Serve warm.

Nutrition information for 1 serving (1/6 recipe, about 1 cup): Calories 126; Total Fat 2.7 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 41 mg; Sodium 221 mg; Carbohydrate 17.6 g; Fiber 2.9 g; Sugar 3.7 g; Protein 7.9 g

Yoga for Beginners

Wed, 06 Mar 2013 17:33:26 GMT

Research shows that yoga decreases stress, tension, and blood pressure while increasing balance, strength, and flexibility. This beginners guide will help you understand the types of yoga, how it can influence your weight loss, and provide tips for getting started.

Types of Yoga

Most yoga classes at your local studio or gym are Hatha yoga. This means that they focus more on poses and breathing versus the forms of yoga that focus on meditation. There are a variety of styles under Hatha yoga so don’t throw in the towel if you dislike the first class you try.

Iyengar - This type focuses on correct posture and provides introduction to the use of props for form and balance. Even if you decide not to stick with Iyengar, it is a great class for beginners because it will help you with proper form and alignment before you move on to other types.

Ashtanga, Vinyasa, and Power Yoga - Some of the most physically challenging forms of yoga, these classes focus on flow as you move through a sequence of poses. The American Council on Exercise states that Ashtanga (Power Yoga) has been found to increase muscular endurance and flexibility.

Gentle or Restorative - If you need to relax or you are healing from an injury, this type of yoga is ideal. Restorative yoga involves only a few poses and focuses on relaxation and breathing. If you do have an injury, be sure to tell the instructor so that he or she may help you adjust each movement to your needs.

Yoga and Weight Loss

While small improvements in cardiovascular fitness are possible with more challenging classes (Ashtanga and Vinyasa), most versions of yoga do not increase heart rate enough to benefit aerobic fitness. As a result, a typical yoga session burns fewer calories than most cardio sessions. Some research suggests that yoga can actually lower metabolism.

Despite a lower calorie burn, regular yoga practice can influence your health behaviors and promote weight loss in other ways. The discipline and focus required in yoga can be transferred to other areas, such as healthy eating. A study published in the Journal of the American Dietetic Association found that those who practiced yoga ate more mindfully and had a lower body mass index. Mindful eating means you are more aware of what you eat thus making you more likely to eat only when you are hungry and stop when you are full. Mindful eating is linked to better weight control.

Tips to Get Started

Yoga at home is the ideal solution for a tight schedule or strict budget, but consider a few free community classes or a week pass to a studio when starting. Proper alignment in yoga is important for safety and taking at least a few classes with an instructor will give you a strong foundation in your practice. If you can’t make it to a studio, be sure to invest in a video that provides beginner instruction.

Here are a few more tips to help you get started whether you do yoga at a studio or in your living room:

You will need a mat, water bottle, and a towel. Some studios provide mats for newcomers, but plan to buy your own if you stick with it.
Wear the most form fitting clothing that you feel comfortable in. This type of clothing helps you move easily and allows you and the instructor to assess your form.
Ask questions and try different instructors or videos. It may take you some time to find the type of instruction style you prefer.
Benefits are seen with one session per week, but if you want to build on improvements and make progress, plan to do at least two sessions per week.
Remember that you aren’t being judged. If the instructor is watching you, he or she is trying to help you practice safely.
Don’t take yourself too seriously. While yoga is a quiet, focused form of activity, smiles, giggles, and even applause are welcome in most classes.
Poses can be either energizing or relaxing. Keep this in mind when you are choosing yoga to do first thing in the morning or in the evening before bedtime.

5 Ways Exercise Slows Aging

Mon, 04 Mar 2013 16:08:38 GMT

Aging affects our mental and physical health, but it’s important to know that many of these changes are due to inactivity and being overweight. You have the power to slow the aging process through regular exercise and eating right.

Endurance

According to the Harvard Medical School, a man’s maximum heart rate begins to decrease by 1 beat per minute per year beginning in his late 20s. In addition, there is a decrease in the amount of blood the heart can pump, which leads to a decrease in aerobic fitness. Regular exercise can slow the decrease in maximum heart rate, increase the heart’s ability to pump blood, and reduce blood pressure.

Muscular Strength

Research shows that adults lose 8% or more of their muscle mass each decade after they reach 40. Strength training helps to slow this loss. The National Institute of Aging recommends that adults do two 30-minute strength training sessions each week. Try weight lifting, weight machines, muscle conditioning classes, or exercise bands.

Flexibility

Limited range of motion is a major factor in reduced mobility for older adults. The more you exercise, the better your flexibility, and in turn, the easier it is for you to be active. Cardio exercise, strength training, and stretching exercises work hand-in-hand to improve your range of motion.

Mental Decline

Aging causes the brain to shrink, which is linked to poor memory and depression. Recent research shows that regular exercise may reduce brain shrinkage. A study of adults over age 70 found that those who participated in moderate intensity physical activity (such as walking) several times a week had less brain shrinkage than those who did little activity.

Social Engagement

Retirement, loss of loved ones, and loneliness put older adults at risk for sadness and anxiety that could lead to chronic depression. Exercise not only improves mood, but it presents opportunities for social engagement. Regardless of your age, social exercise helps you build relationships with like-minded people. These relationships can improve self-esteem and keep you feeling connected as you age, reducing feelings of loneliness. Find exercise classes at the gym, walking clubs, or recreational sports teams, and start exercising with others.

Roasted Potatoes with Mexican Spices

Fri, 01 Mar 2013 16:55:51 GMT

Potatoes have the reputation of being an unhealthy food, but when you remove the fat and salt often used in preparing them, their valuable nutrients have a chance to shine. Researchers have identified 60 types of phytochemicals and vitamins in potatoes. Nutritionally, this puts them in the same category as broccoli, spinach, and Brussels sprouts.

Adding flavorful spices to your potatoes reduces the need for excess butter, oil, and salt. These potatoes end up with a tender inside surrounded by a crispy, crunchy exterior. They are an ideal side dish for baked chicken or burgers, or top with a poached egg and serve them for breakfast.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 40 minutes

Ingredients

2 lbs. red or white skinned new potatoes, quartered

1 tbsp olive oil

½ tsp ground cumin

½ tsp chili powder

½ tsp dried oregano

1/8 tsp ground cinnamon

½ tsp salt

¼ cup chopped fresh cilantro

2 spring onions, sliced

Directions

Preheat the oven to 400 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray and set aside.

Place the cut potatoes in a large bowl. Add the olive oil and sprinkle in the cumin, chili powder, oregano, cinnamon, and salt. Use a large spoon to stir the potatoes until each piece is evenly coated in oil and spices.

Transfer the potatoes to the baking sheet and spread them in a single layer. Bake for 20 minutes. Remove from the oven and use a spatula to gently stir the potatoes to release any that may be stuck to the baking pan. Cook an additional 15 to 20 minutes, until the potatoes are browned and tender.

Transfer the potatoes to a serving bowl and sprinkle with the fresh cilantro and sliced spring onions. Serve warm.

Nutrition information for 1 serving (1/6 of recipe): Calories 183; Total Fat 2.3 g; Saturated Fat 0.3 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 197 mg; Carbohydrate 35.3 g; Fiber 4.3 g; Sugars 4.1 g; Protein 5.6 g

Aerobic vs. Anaerobic: What Is the Difference?

Wed, 27 Feb 2013 19:02:30 GMT

What do aerobic and anaerobic mean?

Aerobic means with oxygen. Aerobic exercises are low-to-moderate in intensity and are sustainable for long periods of time. Walking, jogging, biking, and swimming are all aerobic exercises.

Anaerobic means without oxygen. Anaerobic exercises are activities that require quick bursts of power at high intensities. Sprinting and weightlifting are anaerobic exercises.

During aerobic conditions, the muscle cells have adequate fuel and oxygen, and they can contract repeatedly without fatigue. During anaerobic conditions, muscle cells must rely on other reactions that do not require oxygen. This anaerobic metabolism in the cells produces waste molecules that can impair muscle contractions. This results in fatigue.

Fatigue causes you to experience added discomfort and weakening muscles. Eventually you will need to lower your intensity level and allow your body to remove the waste molecules.

What is the metabolic threshold?

We rely on aerobic metabolism to handle most of our body's energy needs. As we begin exercising, the increased energy requirements cause us to increase our breathing rate. If we increase our exercise intensity slowly, the muscles can maintain aerobic metabolism, and we don't experience symptoms of fatigue.

As exercise intensity increases, the need for energy eventually exceeds what can be supplied by aerobic metabolism. Our muscles simply need more reactions to support the demand for energy. Therefore, anaerobic metabolism increases. We refer to this change in metabolism as the metabolic threshold.

Keep in mind that we never switch from total aerobic to total anaerobic metabolism. Instead, the proportion of anaerobic metabolism increases the more intensely we exercise.

How do I find my metabolic threshold?

Fortunately, we do not need sophisticated equipment to detect when we transition from aerobic to anaerobic exercise. As we approach and pass our metabolic threshold, we start to breathe harder and exercise simply becomes uncomfortable. You can use a heart rate monitor to record the heart rate at which you sense these symptoms of over-exertion.

How do I use aerobic and anaerobic exercise in my workouts?

It depends on your goals. Most of us are not elite athletes. We simply exercise to feel good and lose weight. Aerobic exercise enables us to exercise for long periods of time, which allows us to burn more calories. It also tends to be less stressful to our muscles, joints, and heart, which may be important for individuals with arthritis, heart disease, or high blood pressure. However, some anaerobic exercise training is necessary to more rapidly improve your fitness and performance.

The best option for improved fitness is to include aerobic and anaerobic exercises in your workout routine. The American College of Sports Medicine recommends that adults get at least 150 minutes of aerobic exercise, and perform strength training (anaerobic) two times per week. You can also add anaerobic exercise to your aerobic workouts by incorporating short sprints into your run or adding plyometric training (sometimes called jump training).

In order to achieve peak fitness levels, start recording your food and exercise today with MyFoodDiary.

Learn about MyFoodDiary

20 Superfoods to Eat Now

Mon, 25 Feb 2013 15:13:14 GMT

There is no approved definition for what qualifies as a superfood, but health professionals agree that these foods provide a high level of antioxidants, vitamins, minerals, and phytonutrients (natural, disease-fighting chemicals). Here are a few delicious superfoods to start eating now!

Apples: Apples contain soluble fiber which helps lower cholesterol levels, and insoluble fiber for a healthy digestive system. This fruit is also a source of the antioxidant quercetin, known for its anti-inflammatory properties.

Almonds: These nuts are high in heart-healthy monounsaturated fat. They are also a source for the trace minerals manganese and copper, which are essential for energy production.

Avocados: Avocados contain 5 different types of anti-inflammatory nutrients. They are also rich in the carotenoids that we often only associate with orange vegetables.

Barley: The dietary fiber in hulled barley supports healthy bacteria in the intestine. It also contains selenium, a powerful antioxidant for the prevention of cancer and heart disease.

Beets: The betalins in beets are phytonutrients known to have antioxidant and anti-inflammation properties.

Black Beans: Three different antioxidants, called anthocyanins, give black beans their dark color. These beans also contain kaempferol, another antioxidant that reduces the risk for heart disease and cancer.

Blueberries: Ranked as one of the top food sources for antioxidants. Research shows blueberries contain at least 15 beneficial phytonutrients.

Cinnamon: The essential oils in cinnamon bark have been found to reduce inflammation and help with controlling blood sugar. These oils are also anti-microbial, preventing the growth of unhealthy bacteria.

Garlic: Sulfur compounds in garlic can reduce the oxidative stress that leads to blood vessel damage. These compounds have also been found to reduce triglycerides, total cholesterol levels, and blood pressure.

Kale: Researchers have identified over 45 flavonoids (a type of phytonutrient) in kale. As a result, kale has been found to reduce the risk of over 5 types of cancer, and it supports the body’s natural detox system.

Lentils: Lentils are a good source of folate and magnesium, which help to promote heart health. They are also loaded with fiber.

Oranges: Citrus fruits contain vitamin C, but oranges also contain the phytonutrient herperidin that may reduce blood pressure and cholesterol. Additionally, oranges contain limonoids, which have been shown to protect against 6 types of cancer.

Red Cabbage: Cabbage contains a compound called sinigrin that has been linked to the prevention of bladder, colon, and prostate cancers. Red cabbage has added benefit due to the presence of anthocyanins, which act as antioxidants that protect against heart disease and cancer.

Sauerkraut: Fermented foods such as sauerkraut contain probiotics (live organisms in food and supplements that benefit health). Probiotics are associated with improved digestion and intestinal health. Sauerkraut is also full of vitamins that may help prevent infection.

Spinach: Researchers have identified over 12 flavonoids in spinach that are anti-inflammatory and anti-cancer. This leafy green is also packed with the antioxidants, including vitamin C, vitamin A, beta-carotene, and manganese.

Sweet Potatoes: Orange-flesh sweet potatoes are rich in the antioxidant beta-carotene and purple-flesh sweet potatoes contain the antioxidant anthocyanin. Research shows that sweet potatoes help with blood sugar regulation.

Tomatoes: The numerous phytonutrients in tomatoes are associated with decreased total cholesterol, decreased LDL-cholesterol, decreased triglycerides, and a reduced risk of cancer. More recently, the antioxidant, lycopene, has been linked to improved bone health.

Turmeric: Found in curry powders and yellow mustard, turmeric contains curcumin, which has been found to be as effective for reducing inflammation as some over-the-counter medications.

Walnuts: They are well-known as a source of omega-3 fatty acids, but walnuts also contain phytonutrients that are rarely found in other foods. Walnuts have been found to protect against heart disease, type 2 diabetes, and some cancers.

Yogurt: Like sauerkraut, yogurt is a fermented food. Yogurts that contain live and active cultures act as probiotics, which may improve intestinal problems such as lactose intolerance and irritable bowel syndrome.

Mushroom Marinara Sandwiches

Fri, 22 Feb 2013 14:45:43 GMT

Research shows that mushrooms contain specific dietary fibers that are associated with lowering cholesterol while also providing protein and vitamins. Exotic varieties tend to get the attention for their nutrients, but white button mushrooms provide many of the same health benefits. Adding mushrooms to a hearty sandwich like this one is a nutritious way to lighten up a recipe and still get the filling meal you crave.

Yield: 4 sandwiches

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

1 tbsp extra virgin olive oil

3 cloves garlic, minced

1 small onion, thinly sliced

1 can (14.5 oz.) no-salt-added diced tomatoes

2 tbsp tomato paste, without salt

1 tsp raw sugar

1 tbsp dried basil

1 tsp dried oregano

16 to 18 white button mushrooms, sliced

¼ tsp salt

1/8 tsp ground black pepper

¼ tsp crushed red pepper (optional)

4 whole wheat sandwich buns

½ cup shredded, part-skim mozzarella cheese

Directions

In a large, deep skillet, heat the olive oil over medium-high, and then add the garlic and onions. Cook about 2 minutes.

Next add the tomatoes, tomato paste, sugar, basil, and oregano. Cook for about 5 minutes until the tomatoes and onions are softened and most of the liquid has evaporated.

Add the mushrooms. Cook about 2 minutes, just until the mushrooms begin to darken and shrink. Stir in the salt, pepper, and crushed red pepper. Remove from the heat and set aside.

Preheat your broiler to high and broil the sandwich buns cut-side up on a baking sheet. Remove after 1 to 2 minutes when they are slightly browned. Remove the top portion of the buns from the baking sheet and set aside.

Top each bottom bun with about ¾ cup of the mushroom mixture and then top with 2 tablespoons of cheese. Place the baking sheet under the broiler for about 2 to 3 minutes, or until the cheese is browned and bubbly.

Remove from the oven, transfer the bottom bun to a plate. Place the top portion of the bun on the sandwich and serve warm.

Nutrition information for sandwich: Calories 217; Total Fat 6.7 g; Saturated Fat 1.4 g; Trans Fat 0 g; Cholesterol 5 mg; Sodium 416 mg; Carbohydrate 34.6 g; Fiber 6.9 g; Sugars 10.4 g; Protein 9.9 g

How to Naturally Increase Your Metabolism

Wed, 20 Feb 2013 15:39:40 GMT

Understanding metabolism

Put simply, the resting metabolic rate (RMR) represents how many calories you would burn if you were to do nothing but rest. It is the minimum amount of energy needed to keep your body functioning. People with low resting metabolic rates find it more difficult to lose weight because their bodies require fewer calories than normal to function. Any extra energy is stored as fat.

Fitness centers often have the resources to test RMR, but you will get more accurate results from tests conducted by universities or research centers that have exercise physiology labs.

How to decrease your metabolism

Although most people would prefer a faster metabolism, many dieters actually make changes that decrease their metabolic rate. They do this by severely restricting their caloric intake. The body responds as if there is a famine and uses less energy. As a result, they hit a plateau and stop losing weight.

How to increase your metabolism

The key is to minimize your calorie deficit. This means slowing down your weight loss, or even maintaining your weight, for the next month or two. Don't dismay. This doesn't mean that big things aren't happening. The goal during this time is to improve your body composition through exercise, and to reset your metabolism. Your body needs to trust that there is food coming, and that you're going to meet its energy needs through food intake. Once this trust has been established, you can start a small deficit of 500 calories per day, which translates to a weight loss of 1 pound a week.

When you feel true hunger signals, you should eat. Your body is telling you that it needs energy, so trust those internal cues. This can be difficult after years of ignoring those signals, and denying yourself foods when fad dieting. Consciously work on recognizing these innate cues. Don’t skip meals. Instead, spread your food intake throughout the day by incorporating snacks.

Exercise

Exercise gives your metabolism a slight boost through a process called excess post-exercise oxygen consumption (EPOC). After exercise, your body works to return to its equilibrium. This takes energy.

Slowly work up to at least 30 minutes of moderate to vigorous exercise on most days of the week. Increase general activity throughout the day with short walks, housework, gardening, and by taking the stairs. Incorporate strength training at least twice a week - this is imperative for rebuilding the muscle mass that was depleted during past dieting.

MyFoodDiary can guide you

MyFoodDiary is designed to help you lose weight the right way. We encourage gradual weight loss over time through a moderate calorie deficit, increased activity, and developing a healthy relationship with food. Unlike crash diets, we hope to help you achieve a healthier body and a faster metabolism, along with your desired weight loss.

Learn about MyFoodDiary

Quick Circuit Training Exercise at Home

Mon, 18 Feb 2013 15:04:26 GMT

You don’t need a gym or even a full hour to get in a good workout. The more intense the workout, the more calories burned, so even quick circuit training exercises at home can help you reach your goals.

Create a Home Circuit

A home circuit is a great way to challenge yourself in 20 to 30 minutes. A circuit simply consists of strength training exercises mixed with cardio segments. These exercises should include a range of upper and lower body exercises and should challenge your cardiovascular system, resulting in a complete full body workout. Get creative and imaginative in setting up your exercises. Anything from jumping on the kids' trampoline to doing lunges in the living room will work. It all depends on the space and equipment you have available.

The amount of time for each segment should last from 45 to 90 seconds. Depending on the number of segments, you can complete each exercise once or rotate through the circuit two or three times. For example, if you select 10 exercises and do each for 60 seconds, one circuit will take 10 minutes. Do 3 circuits and you’ll complete a 30 minute workout.

Exercises for Your Circuit

The key to effective circuit training is to keep your heart rate elevated. Move from one exercise to the next without any rest in between. The strength training segments will allow your heart rate to recover between cardio segments, but remember the shorter you want your workout to be, the more challenging you need to make it. However, don’t overdo it by going beyond an intensity that is safe for your fitness level. Exercise at the upper end of your safe intensity range.

Sample Circuit Workout

Warm-up: March in place, walk, or step up and down on a stair for 3 minutes.

Circuit:

Jump rope

Alternating forward lunges

Knee lifts

Push-ups

Jumping jacks

Alternating side lunges

Jab-Cross boxing combination

Abdominal crunches

Squats

Step-ups (on a stable chair or bench)

Cool down: March in place or take a slow walk around the room for 3 minutes.

Perform each segment for 60 seconds. Complete 2 circuits.

Warm up + 2 circuits + Cool down = 26 minute workout

According to the MyFoodDiary Exercise Log, a 150 lb female will burn 242 calories during this sample circuit workout.

Whole Wheat Honey Apricot Pancakes

Fri, 15 Feb 2013 16:09:12 GMT

Starting your day with a high-sugar breakfast that is full of refined grains is sure to leave you feeling sluggish in a few hours. This doesn’t mean that you have to give up your favorite breakfast foods. Adding whole wheat flour and oats to your pancakes gives them plenty of protein and fiber to keep your energy up all morning.

Yield: 5 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

1 cup whole wheat flour

½ cup old fashioned rolled oats

1 ½ tsp baking powder

½ tsp baking soda

¼ tsp salt

1 egg

2 tbsp olive oil

1 tbsp honey

1 tsp vanilla extract

1 ¼ cup low-fat buttermilk

½ cup chopped dried apricots

Directions

In a large bowl, stir together the flour, oats, baking powder, baking soda, and salt. In a separate medium-sized bowl, whisk together the egg, olive oil, honey, vanilla, and buttermilk.

Pour the wet ingredients into the dry ingredients and stir the batter just until all ingredients are incorporated. Let it sit for 3 to 5 minutes.

Spray a non-stick skillet with cooking spray. Heat the skillet to medium. Add ¼ cup of batter to the skillet for each pancake. Sprinkle the top of each pancake with about 2 teaspoons of chopped apricots. (Cook 2 to 3 pancakes at a time depending on the size of your skillet.)

Let the pancakes cook until bubbles appear, about 2 minutes. Flip and cook on the other side for 2 more minutes. Transfer the pancakes to a plate or baking sheet, and repeat the process with the remaining batter. You can keep pancakes warm by placing the baking sheet in a warm oven (about 200 degrees Fahrenheit) while you cook the remaining batter.

Serve warm. Top with more chopped apricots, a drizzle of honey, or a dollop of vanilla yogurt, if desired.

Nutrition information for 1 serving (2 pancakes) without toppings: Calories 264; Total Fat 8.6 g; Saturated Fat 1.8 g; Trans Fat 0 g; Cholesterol 41 mg; Sodium 454 mg; Carbohydrate 38.4 g; Fiber 4.6 g; Sugars 7 g; Protein 8.9 g

Childhood Obesity: 5 Tips for Parents

Wed, 13 Feb 2013 17:51:48 GMT

As a parent, you play the leading role in how your children relate to food and exercise. The following 5 tips will help you steer your children towards happy, healthy lifestyles.

Avoid negativity

Make sure that you are not revealing negative comments about yourself in front of your daughter or son. Many individuals who struggle with weight issues have a less than ideal body image and often repeat negative self-talk out loud. Standing in front of the mirror and saying that you hate something about your body will teach your children how they should think and feel about their bodies. Focus on positive attributes that you're proud of, both in yourself and in your children.

Be physically active

Integrate healthy activity into your day without making it feel like a chore. Children naturally like to run and play. Make an effort to play outside together on a daily basis. Go on treasure hunts for nature items around the neighborhood, ride bikes to the park, swim, and play freeze tag. Never bring up burning calories or exercising to lose weight. Instead, mention how good it feels to move your body, and have fun.

Learn what you should and shouldn’t control

Ellyn Satter, an author and expert on child feeding, has said parents should be responsible for the type of food that is presented to the child, and when and where it is offered. Children are responsible for whether or not they choose to eat it, and how much. Offering structured, healthy meals and snacks in a peaceful environment is ideal. Forcing your child to eat them is not. The goal is to develop an internal sense of conscious eating in your child.

Avoid the "good food, bad food" trap

Offer a large variety of food. Center your family’s eating habits on healthy items, but include treats and favorite foods in moderation. You are one of your children’s most important role models. By sitting down and enjoying a satisfying and nutritious meal together, you are shaping eating preferences in a positive way.

Don’t focus on weight loss

The goal for overweight children is to reduce weight gain as he or she grows and develops. If you feel your children need to lose weight, consult your doctor. The Centers for Disease Control and Prevention warn that children and teens should not be put on a weight loss regimen without the consultation and supervision of a healthcare professional.

Best Time of Day to Exercise

Mon, 11 Feb 2013 17:07:37 GMT

The time of day you choose to exercise may be as important as the fitness activity itself. Research shows both pros and cons for morning and afternoon exercise, but finding your ideal time of day is the key to sticking with it. Work with your natural patterns and identify those positive points that make an exercise time right for you.

Your Best Exercise Time

Being a morning person or a night owl is linked to your circadian rhythm (your 24-hour biological clock). Exercising when your energy level peaks can make it more productive and enjoyable. If your schedule and energy levels don’t match up, don’t worry. Some research has shown that over time, our bodies adapt to an exercise time much like they adapt to waking up at the same time every day.

Morning Exercise

If you work out in the morning you are more likely to stay committed. This is because you get your exercise done before other tasks steal your attention later in the day. Morning exercise may also help with weight control. In one study, men who did vigorous morning workouts before breakfast saw no weight gain despite eating a high calorie and high fat diet. Another study shows that morning workouts may help lower blood pressure throughout the day and improve sleep quality at night, when compared to lunchtime and evening workouts.

One problem with early workouts is that body temperature is lower in the morning which may result in less power and poorer performance. Experts also warn that morning exercise can put you at risk for injury because muscles are not warmed and ready for work. You can reduce your risk by adding extra time to your warm-up.

Lunchtime Exercise

There are fewer research results comparing lunchtime workouts to other times of day, but remember that the best workout is the one you do. Don't let support for morning or evening exercise lessen the benefits of a quick trip to the gym or a jog around the city on your lunch break. The lunch hour may be the perfect (or only) time you can squeeze in 30 minutes of physical activity.

Afternoon and Evening Exercise

Some researchers believe that late afternoon and early evening workouts are most effective, because both body temperature and hormone levels peak during this time. These factors give you more power to push through hard workouts.

The problem with saving exercise for later in the day is that it’s easy for schedule changes to get in the way. If you find you always have to cancel your evening workout plans, try a different time of day until you find one you can commit to.

Late Night Exercise

Exercise causes an increase in body temperature and blood pressure which could result in poor sleep when performed too closely to bedtime. If you work nights, this exercise time may be right for you. Otherwise the benefit of the exercise may not outweigh the loss in sleep quality.

Be Flexible

Scheduling exercise the same time everyday can help you stick with it, but be flexible. Try out an exercise time for a week or two, switch to another time, and compare how you feel during your workouts. You may be fighting fatigue in the mornings and won’t realize how great you feel during evening workouts until you try them.

The time of day you exercise may change over the years. Work and school schedules, families, and age can all influence when you can commit to workouts and when you feel the most energy.

Black Bean Chipotle Tacos with Fresh Salsa

Fri, 08 Feb 2013 16:35:37 GMT

Tacos don’t need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, protein and fiber-rich black beans are given a spicy kick with chipotle peppers. Hold the cheese, too. One bite of this fresh salsa and you won’t miss it. Packed with tomatoes, cucumber, and tangy lemon juice, it is full of disease-fighting antioxidants.

Yield: 6 tacos

Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients

Salsa

2 Roma tomatoes, cored and chopped

¼ cup chopped English cucumber

¼ cup chopped onion

1 clove garlic, minced

¼ cup chopped fresh cilantro

2 tbsp fresh lemon juice

1/8 tsp salt

1/8 tsp ground black pepper

Tacos

1 (15 oz.) can no salt added black beans, rinsed and drained

¼ cup vegetable stock

¼ cup chopped onion

1 clove garlic, minced

2 chipotle peppers in adobo, minced

6 small (6 inch) corn or flour tortillas, warmed

Directions

Combine all of the salsa ingredients in a small bowl. Set aside.

Add the black beans and the vegetable stock to a deep skillet and turn to medium heat. Add the onions and garlic and cook for about 2 minutes. As it cooks, gently smash a few beans so that you have a combination of mashed and whole beans for your tacos. Add the chipotle peppers and continue to cook until the vegetable stock evaporates and you are left with a thick black bean filling, about 2 to 3 more minutes.

Divide the black beans evenly among the 6 tortillas, about 1/3 cup per taco. Top each with about 2 to 3 tablespoons of the salsa. Serve while the black beans are still warm.

Nutrition information for 1 taco made with a corn tortilla: Calories 132; Total Fat 1.3 g; Saturated Fat 0.1 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 153 mg; Carbohydrate 24.6 g; Fiber 5.8 g; Sugar 1.5 g; Protein 6.2 g

6 Things to Know About Salt and Sodium

Wed, 06 Feb 2013 15:12:36 GMT

If you eat a typical western diet, you are likely consuming nearly 50% more sodium than experts recommend. A high-sodium diet can increase your blood pressure putting you at risk for heart disease, which is the leading cause of death in the United States. Here are 6 things you should know about sodium and how to reduce your intake to improve health.

Why Sodium Is Important

Sodium is needed for nerve impulses, muscle contraction, and fluid balance in the cells. Your body needs sodium to be healthy, but it needs much less than the estimated 3,400 mg of sodium that Americans consume every day.

Reasons to Lower Sodium Intake

The current recommended sodium intake is no more than 2,300 mg per day. The American Heart Association and the Harvard School of Public Health suggest that the daily limit be set to 1,500 mg to improve health and reduce healthcare costs.

Why are these lower intakes suggested? Your kidneys process sodium, and when they can’t keep up with the extra sodium you eat, the body holds water to balance the sodium in your system. This is called fluid retention and over time, it can increase blood pressure. Excess sodium can also cause a loss of calcium, which can jeopardize bone health.

Salt and Sodium Sources

It’s estimated that Americans consume 75% of daily sodium from prepared or processed foods. While table salt added during cooking and at the table contributes to sodium intake, it isn’t as concerning as the fast food and snacks that make up a large part of the U.S. diet. The American Heart Association has a list that they call “The Salty Six”. These are the top six foods contributing to excess sodium intake: bread, cold cuts and cured meats, pizza, poultry, soup, and sandwiches.

Identifying Sodium in Your Food

Table salt is made up of about 40% sodium, but when trying to identify sodium in the foods you eat, it’s important to look for terms beyond just salt. Monosodium glutamate, sodium citrate, sodium bicarbonate (baking soda), and sodium alginate are a few of the ingredients that tell you if a food is high in sodium.

Easy Ways to Lower Sodium from Foods

Eat more fresh foods and fewer processed foods. Fresh fruits and vegetables contain very little sodium. Replacing snacks such as pretzels and crackers with a piece of fresh fruit or carrot sticks can greatly reduce the sodium in your diet.
Check labels of packaged foods. There are government rules that define terms used on food packages.
- Sodium-free: Fewer than 5 mg of sodium per serving
- Very low sodium: No more than 35 mg of sodium per serving
- Low sodium: No more than 140 mg of sodium per serving
- Reduced-sodium: At least 25% less sodium than the regular version

Easy Ways to Lower Sodium When Cooking

Measure all of the salt you add to food during cooking and at the table. Research shows that most people won’t notice even a 25% reduced sodium level. Get a baseline measurement for how much you add now, and then slowly reduce it an eighth of a teaspoon each time you make a dish until you find a lower salt level that still tastes good to you.
Try sauteing, stir-frying, and roasting. Steaming and microwaving foods can decrease the flavor, tempting you to add more salt.
Rinse and drain canned foods. Tests have shown that when canned beans are rinsed and drained, it can reduce the sodium content up to 40%.
Use more herbs and spices. Garlic powder, curry powder, and smoked paprika have strong, pleasant flavors, which make adding salt unnecessary. A small splash of sesame oil or citrus juice can also add more flavor to your food.

4 Tips for Measuring Body Fat

Mon, 04 Feb 2013 15:26:00 GMT

Body weight is a common way of tracking progress, but it is not always the best measurement. Body shape can change and your overall health can improve without weight loss. To track these changes, it’s important to monitor body composition and body fat percentage. This is your body’s amount of fat versus the amount of lean body mass (muscle).

Select the best method for you.

More complex body fat tests are available at universities and in research hospitals. These include underwater weighing and the BOD POD (a small chamber that measures body fat through volume and pressure changes). Less advanced tests are offered at fitness centers including skinfold tests and handheld BIA (bioelectrical impedance analysis). BIA uses a small, painless electrical current to estimate total body water and lean body mass.

Underwater weighing and the BOD POD are often more accurate, but when deciding how much you want to invest, remember that all methods come with errors. The range of error for body fat percentages is about 2-to-4 percent . Whichever you choose, make sure you understand the limits of your results. Ask questions. A good trainer will be able to guide you in understanding your test results.

Measure the same way every time.

To get the most accurate results, use the same method each time you are tested. Have the same trainer perform your body fat assessment at the same time of day, and follow the same steps. For example, with the skinfold test, use the same calipers and measure on the same side of the body in the same locations for every test. Body fat percentage often changes slowly, so space out your tests to give your body time to adjust and change. Consider measuring body fat every 1 to 3 months.

Prepare for your test.

Testing in a lab setting will require more preparation. The technician testing you should provide information on how to prepare. Be sure to ask questions about anything you do not understand. How you prepare will affect your results.

For skinfold tests and BIA in fitness settings, there are a few general things to consider. When using the skinfold test, get tested before you exercise to prevent shifts in fluid to the skin. Avoid wearing any type of lotion or oil on your skin the day of the test. This will cause the calipers to slip and may result in you having to return for testing at a later date. For BIA, avoid exercise at least 12 hours before the test, and avoid alcohol at least 48 hours before. Also avoid being tested right after drinking large amounts of fluid, or right after a meal.

Know the healthy ranges.

Just as too much body fat can be unhealthy, so can too little body fat. Our bodies need some essential fat to function, and women need a greater amount of this fat than men. The American Council on Exercise provides categories and suggested ranges for body fat percentage.

Women

Essential Fat	10-13%
Athletes	14-20%
Fitness	21-24%
Acceptable	25-31%
Obesity	> 32%

Men

Essential Fat	2-5%
Athletes	6-13%
Fitness	14-17%
Acceptable	18-24%
Obesity	> 25%

Lemon Curry Roasted Chickpeas

Fri, 01 Feb 2013 15:18:24 GMT

These roasted chickpeas are a great substitute for unhealthy salty snacks. Not only will they keep your sodium and fat intake in check, they also provide protein and fiber.

Tip for the cook: The options are endless when it comes to flavors for roasted chickpeas. Experiment with other seasonings such as cumin, chili powder, smoked paprika, dried basil, or garlic powder.

Yield: 4 servings

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

1 (15 oz.) can low-sodium chickpeas (also called garbanzo beans)

2 tsp olive oil

1 tbsp fresh lemon juice (about ½ a medium lemon)

1 tsp lemon zest

1 tsp curry powder

¼ tsp salt

Directions

Preheat your oven to 425 degrees Fahrenheit. Spray a baking sheet lightly with cooking spray or olive oil.

Drain and rinse the chickpeas in a colander. Transfer them to a clean dish towel (or paper towels) spread over the counter top. Set aside to let the chickpeas dry on the towel.

In a medium-sized bowl, stir together the olive oil, lemon juice, lemon zest, curry powder, and salt. Gently stir in the chickpeas until they are all evenly coated with the seasonings.

Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 10 minutes. Remove the pan from the oven and use a spoon or spatula to gently stir the chickpeas. Return to the oven and bake for 10 more minutes, or until browned and slightly crunchy. Best served warm.

Nutrition information for 1 serving (about a ½ cup): Calories 122; Total Fat 2.8 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 266 mg; Carbohydrate 20.5 g; Fiber 7.2 g; Sugars 0.1 g; Protein 6.1 g

What is a Detox Diet?

Wed, 30 Jan 2013 14:55:01 GMT

Despite the promises, a detox diet is not the magic pill you need to boost health. Most medical professionals discourage the use of detox diets because they are both unnecessary and dangerous.

Identifying a detox diet

Weight loss is not always the main goal with detox diets. Most claim that they will help rid your body of toxins resulting in increased energy or a boost in metabolism.

They are similar to other fad diets in that they involve calorie restriction, cutting out food groups, and often forbid solid foods all together. Detox diets include juice fasts, colon cleansing, and master cleanses. They often require the purchase of expensive herbal supplements (such as powders, pills, or teas).

Dangers of detox diets

The kidneys and liver sufficiently cleanse the body and eliminate toxins without help from detox diets. According to Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., the benefits that people claim they feel after trying a detox diet may come from simply avoiding highly processed foods, which contain solid fats and added sugars.

Fatigue, irritability, headaches, cramping, and nausea are only the initial side effects of many detox diets. Long term, these diets can result in vitamin and mineral deficiencies and dehydration. Detox diets are especially dangerous for those with diabetes, low blood sugar, teens, pregnant women, and those with eating disorders.

Due to low calorie and low protein intake, detox diets can also lead to a loss of muscle mass. Muscle keeps you fit and supports a healthy metabolism. A healthy fitness plan is one that helps you build and maintain muscle mass, not lose it because of a quick-fix promise for more energy.

Alternatives to detox diets

Improved health and increased energy come from a balanced diet and regular physical activity. You can promote a healthy digestive system that removes toxins by eating fiber-rich fruits, vegetables and whole grains, by staying hydrated, and by eating foods that promote digestive health (such as yogurt). Get the nutritional benefit of fresh fruit juices by incorporating them into an already healthy diet, not by making them your sole source of nutrients for a week.

Also remember that when it comes to nutrition and health, detox is a term that is often used loosely. You may hear a friend claim she’s on a detox diet this week only to mean that she has cut out processed foods or desserts. But if those detox diets include cleanses and fasts, your money would be better spent on nutritious foods that promote a healthy lifestyle.

5 Types of Stretching

Mon, 28 Jan 2013 16:39:14 GMT

There are more ways to incorporate stretching than you may think. Exercise timing, your fitness environment, and your training goals all influence which type of stretching is best for you. All forms of stretching improve flexibility and range of motion. The American College of Sports Medicine (ACSM) lists the following five types of stretches.

Static Stretching

Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as after a warm-up or at the end of a workout. There are two forms of static stretching.

Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch.

Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh.

Dynamic Stretching

Dynamic stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion. If you have ever taken a group exercise class, you have likely engaged in dynamic stretching. Movements such as alternating knee lifts repeatedly stretch the hamstrings while keeping the body in motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them.

PNF Stretching

PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as partner stretching because two people are needed to perform the movements. There are many forms of PNF, but most involve an isometric hold followed by a static stretch of the same muscle group. An example of PNF is a hamstring stretch where one person lies on her back with the right leg extended straight up into the air. The second person grasps the ankle and gently presses the leg towards the other person’s head to stretch the hamstring. The pressure is released and then the stretch is repeated.

While PNF is as effective as static stretching for improving range of motion, it is less practical because of the necessity of a partner. It is most often used in clinical and fitness settings for training and rehabilitation.

Ballistic Stretching

This type of stretching uses bouncing movements to create momentum which moves the muscle into the stretch. For example, instead of holding a hamstring stretch you would quickly reach towards your toes and release repeatedly in short bursts of movement. Fitness trainers have long been warned about the dangers of ballistic stretching because it can cause a stretch reflex that injures the muscle. Current recommendations from the ACSM state that ballistic stretching can improve flexibility as well as static stretching when it is performed properly. It is best considered for those participating in ballistic exercises such as basketball and other athletics.

Roasted Acorn Squash Soup with Feta

Fri, 25 Jan 2013 15:11:09 GMT

Soup makes a great lunch or light dinner, but many prepared soups contain excess calories, sodium, and fat. When you make soup at home, you control the ingredients which ensures that you end up with a healthy meal.

This winter squash soup is not only comforting and filling, it is full of healthy ingredients. Winter squashes such as acorn, butternut, and pumpkin are loaded with vitamin A and fiber. The small amount of feta cheese adds a burst of flavor while keeping each serving low in calories and unhealthy saturated fat.

Tips for the cook: Roasting your own squash may seem overwhelming, but it’s really not that difficult. While it is in the oven, you can prep the other ingredients. You can also use canned winter squash puree or thawed winter squash from the freezer in this recipe. You will need about 4 cups of roasted squash. Keep in mind that the moisture content may vary depending on what type you use, so you may need to add more or less stock to get the right consistency.

Yield: 4 servings

Preparation time: 30 minutes

Cooking time: 15 minutes

Ingredients

2 small acorn squash

1 tbsp + 2 tsp olive oil

½ medium-sized onion, chopped

2 cloves garlic, minced

1 ½ cups unsalted chicken or vegetable stock

1 tsp raw sugar

1 tsp dried oregano

¼ tsp crushed red pepper

1/8 tsp ground allspice

¼ tsp salt

¼ tsp ground black pepper

¼ cup 1% milk

1/8 cup crumbled feta cheese

Directions

Preheat the oven to 400 degrees F. Cut each squash in half and remove the seeds. Use your hands to rub the 2 teaspoons of olive oil over all of the squash halves (1/2 teaspoon per squash half). Place the squash cut side down on a baking sheet. Pierce the skin in several places with a fork. Bake for 30 minutes, or until the squash is tender. Prep the other ingredients while the squash is baking.

Remove the squash from the oven and use a spatula to flip each half cut side up to cool. Set aside.

In a medium-sized soup pot, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic and cook until the vegetables are tender, about 3 minutes.

Scoop the flesh of the acorn squash from the skin and transfer it to the soup pot. Break up the squash as you stir it into the onion and garlic. Add the chicken stock and cook for 1 to 2 more minutes.

Remove the pot from the heat and use an immersion blender to puree the soup in the pot. If you don’t have an immersion blender you can transfer the vegetables to a standard blender or food processor to puree and pour the soup back into the pot. Add the sugar, oregano, red pepper, allspice, salt, and black pepper. Cook over low heat for 1 minute.

Add the milk and continue to heat the soup about 1 to 2 more minutes. Stir in the feta cheese and serve. Garnish with croutons and more feta, if desired.

Nutrition information for one serving (made with unsalted chicken stock and without garnish): Calories 166; Total Fat 6 g; Saturated Fat 1.5 g; Trans Fat 0 g; Cholesterol 5 mg; Sodium 254 mg; Carbohydrate 27.4 g; Fiber 3.8 g; Sugars 2.9 g; Protein 4 g

Good Sources of Calcium

Wed, 23 Jan 2013 15:25:17 GMT

Dairy

Dairy foods are most often recommended for calcium intake because these foods provide a form of calcium that is easily absorbed by the body (high bioavailability). Additionally, many dairy foods are fortified with vitamin D, which is needed for calcium absorption.

Calcium in common dairy foods:

Skim milk (1 cup) - 300 mg

Low fat vanilla yogurt (1 cup) - 400 mg

Cheddar cheese (1 oz.) - 200 mg

Other Natural Sources of Calcium

If you are lactose intolerant, do not like dairy, or follow a vegan diet, you will need another source of calcium. The good news is that there are plenty of other foods that naturally contain calcium. According to the Linus Pauling Institute at Oregon State University, broccoli, bok choy (Chinese cabbage), mustard greens, turnip greens, and kale have a similar calcium bioavailability to dairy.

Below is a list of non-dairy foods that contain calcium:

Tofu made with calcium sulfate (79 g) - 100 mg

Canned salmon with bones (3 oz.) - 181 mg

Canned sardines with bones (1 oz.) - 108 mg

Broccoli (1 cup, cooked) - 60 mg

Bok choy (1 cup, cooked) - 158 mg

Collard greens (1 cup, cooked) - 266 mg

Kale (1 cup, cooked) - 94 mg

Mustard greens (1 cup, cooked) - 104 mg

Turnip greens (1 cup, cooked) - 197 mg

Calcium Absorption

There are several factors that influence how well your body can absorb calcium. Vitamin D intake is important for calcium absorption. Some foods contain phytates and oxalates, which decrease the amount of calcium that can be absorbed by the body. Phytates are found in unleavened bread, seeds, and nuts. Oxalate is present in spinach and rhubarb. And finally, a high intake of sodium or protein can cause the loss of calcium through urination.

Supplements and Fortified Foods

You can easily find foods which are fortified with calcium, such as calcium-fortified soy milk and orange juice. These are decent sources of calcium, but not as good as dairy or other foods that naturally contain calcium (again, because of how well it can be absorbed). To determine whether a food is a good source of calcium, check the food label. If the "percent Daily Value" (%DV) of calcium is 20 percent or more per serving, the food is considered high in calcium.

Most health professionals agree that food is the ideal way to get your calcium, but supplements can be used if you are not meeting your calcium needs through food. Just remember that a supplement should be used to support a healthy diet, not as a substitute for nutritious foods. If you do take calcium supplements, take them between meals, in 500 mg doses or less, and do not take them at the same time as iron supplements.

Athletic Shoes: A Buying Guide

Mon, 21 Jan 2013 15:35:57 GMT

Exercising in worn out athletic shoes increases the stress on your joints, which could lead to overuse injuries. Use this buying guide to determine when you need a new pair, and how to get the best fitting shoe for comfort and performance.

When to Buy a New Pair

The American Academy of Podiatric Sports Medicine recommends that athletic shoes be replaced every 350 to 550 miles. This is a wide range because of the many factors that influence the lifespan of the shoe. Body weight, how your foot strikes the ground, and your exercise surface (treadmill, trail, or pavement) all play a role in how quickly your shoes wear down. Any changes in foot, knee, or back pain, or visible wearing on the soles of the shoes, are signs that you need a new pair.

Assess Your Foot Type

Before buying new shoes it’s important to know your foot type. Look at an old pair of shoes and take note of the worn areas of the sole. Next, perform the “Wet Test”. Simply wet the bottom of your bare foot with water and then step on a surface that will show a footprint such as dry concrete or a flattened brown paper bag. The patterns of wear on your shoes and the Wet Test assess pronation. There are 3 basic types of pronation.

Supinated:

Your shoes will show wear on the outside of the foot at the heel and forefoot.
Wet Test: On your footprint you will see your toes, forefoot, far outside of the foot, and heel. There will be no imprint of water at the arch.
Supinated is also called underpronated.
Look for shoes with extra cushioning to assist with shock absorption.

Overpronated:

Your shoes will wear on the inside of the forefoot.
Wet Test: You will see almost a full footprint depending on how severe your overpronation.
A stability or motion control shoe will give you the support you need in the foot and ankle.
Avoid shoes with extra cushioning and those that are highly curved. These shoes will not give you enough stability.

Neutral:

The wear on your shoe will be evenly distributed over the sole.
Wet Test: Your footprint falls somewhere between supinated and overpronated. You will not have a full footprint, but more of your arch will come into contact with the paper than in the footprint of a person who is supinated.
This is the ideal level of pronation.
There are many neutral shoes available, but avoid motion control and stability varieties as they may reduce your mobility.

Get the Right Shoe for Your Activity

Cross trainers are ideal if you do a wide variety of activities. If you perform a specific type of exercise 2 to 3 times a week, buy a sports-specific shoe. Walking shoes have flexible soles and support the natural movement of the exercise. Running shoes have more cushioning to provide better shock absorption. Trail shoes provide better traction for rough terrain. Consider your exercise environment when buying shoes. More mesh allows for better air movement and cooling. Some shoes have more reflective areas making them better for nighttime exercise.

Find the Right Fit

When shopping, you can tell a lot about a shoe by picking it up for a closer look. Mark Fenton, walking expert and former host of PBS’s "America's Walking", suggests that you twist, bend, and poke shoes before buying. A walking shoe should bend in the forefoot while a running shoe bends more towards the arch. When the shoes are placed on a flat surface, the toe of the shoe should rock forward when you press on it. Press the heel and it should rock slightly back.

When trying on shoes, pay special attention to the heel and the toe area (called the toe box). You should have about the length of a thumbnail between your longest toe and the front of the shoe. A toe box that allows your toes to move will help prevent pain and cramping in the foot. The heel should fit firmly, yet comfortably, and it should not slip.

Buy your shoes late in the day or within an hour of exercising to accommodate for foot swelling. Wear the socks that you will be wearing during exercise. Most importantly, don't buy shoes that are uncomfortable in hopes of breaking them in. They should be comfortable the first time you wear them.

Cranberry Orange Quinoa Recipe

Fri, 18 Jan 2013 15:24:02 GMT

If you haven't had quinoa yet, this recipe provides the perfect opportunity to try it. This whole grain is often served as a savory dish, but it’s nutty flavor goes well with sweet orange and honey too. Quinoa contains high-quality protein with all nine essential amino acids. The orange and the cranberries add both fiber and vitamin C.

Tips for the cook: Dried cranberries can be substituted for fresh cranberries, but keep in mind that they will be sweeter due to the sugar added during processing. They may increase both the calorie content and the sugar content in the recipe.

Total preparation time: 15 minutes

Yield: About 4, ½-cup servings

Ingredients

2 cups cooked quinoa (about ¾ cup dry)

½ cup fresh cranberries

1 orange, peeled and chopped

1 tsp orange zest

Juice of 1 orange

Juice of 1 lemon

1 ½ tbsp honey

2 tbsp chopped walnuts (optional)

Directions

Place the cooked quinoa in a medium-sized bowl and set aside.

Put the cranberries in a small food processor and pulse until all the berries are chopped. Add the cranberries to the quinoa. Next add the chopped orange, and stir the fruit together with the quinoa.

In a small dish, whisk together the orange zest, orange juice, lemon juice, and honey. Pour this dressing over the quinoa. Add the walnuts, if desired.

Stir all ingredients until the quinoa and dressing are mixed.

Nutrition information for 1 serving with walnuts: Calories 202; Total Fat 4.6 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 4 mg; Carbohydrate 36.6 g; Fiber 3.9 g; Sugar 11.6 g; Protein 4.7 g

21 Tips for Healthy Grocery Shopping

Wed, 16 Jan 2013 18:53:18 GMT

These grocery shopping tips will help you fill your kitchen with nutritious foods.

Produce

Choose a variety of colors and types of fruits and vegetables. Green leafy vegetables (lettuce, kale), cruciferous vegetables (broccoli, cauliflower, cabbage), root vegetables (carrots, sweet potatoes), berries, and citrus fruits are all nutrient-packed choices.
Select in-season produce as often as possible for the best flavor.
Pick up a few fresh herbs. Cilantro, mint, and parsley add flavor and nutrition to your meals.

Breads, Cereals, and Grains

Choose foods with "100% whole grain" listed on the label or in the ingredient list. Pasta, pita bread, and tortillas all come in great-tasting, whole grain varieties.
Try alternative whole grains, such as quinoa, amaranth, millet, and wild rice to add new flavors to your healthy meals.
Locate a supermarket or health food store that sells cereals and grains in bulk bins. Buying from bulk bins allows you to try smaller amounts of different grains and flours for less money.

Canned and Dry Foods and Oils

Check the label for serving sizes and sodium content of all canned goods.
Choose "no-salt added" or "low-sodium" products whenever possible.
You can pick up plenty of protein in this section. Canned and dried beans, dry lentils, and canned tuna are protein-rich choices.
Choose bottled olive and nut oils over butter and margarine for cooking and flavoring your food. These oils contain heart-healthy, unsaturated fats.

Snack Foods

Pay attention to serving sizes on food labels. Check the "serving per container" and "serving size amount." At first glance, the calorie content may seem acceptable until you find the serving size is very small.
Beware of foods labeled "non-fat" or "sugar-free." Sometimes these products contain more calories and are no better than the original version.
Choose whole grain and baked snacks instead of fried products.

Meats, Poultry, and Fish

The Mayo Clinic recommends round, chuck, sirloin, and tenderloin for the leanest beef choices. Also look for "Choice" or "Select" beef, which is often lower in fat than “Prime” beef. Choose pork from the tenderloin, loin chops, and leg.
Breast cuts are the leanest choices when it comes to poultry. Check the labels of ground poultry as many options contain both dark and white meat and have as much fat as beef.
The Monterey Bay Aquarium Seafood Watch program provides suggestions for low-mercury fish choices that are environmentally friendly. These include albacore tuna from the U.S. or British Columbia, farmed rainbow trout, and wild-caught Alaskan salmon.
Avoid deli and processed meats, which are high in sodium.

Refrigerator

Buy skim or 1% dairy products rather than 2%, whole milk, or cream. The products with the lower fat percentages contain the same amounts of calcium, vitamins, and minerals as their higher fat counterparts.
Choose only 100% fruit juices without added sugars.
Pick plain or low-sugar vanilla yogurts and add your own toppings, such as fresh fruit or a small amount of honey. Compared to flavored yogurts, this approach will help reduce your added sugar intake.

Freezer

Buy frozen fruits and vegetables without added salt, seasonings, or sugar. When you add flavorings yourself during cooking, you can better control the nutritional content.
When you crave a frozen treat, look for frozen yogurts, ice milk, and sherbet, which have less saturated fat than ice cream.

5 Ways to Stop Nighttime Snacking

Mon, 14 Jan 2013 16:26:29 GMT

A high-calorie nighttime snack can quickly undo a day’s worth of healthy eating. If late night snacking is sabotaging your effort to lose weight, consider making one or two small changes to reduce the temptation to eat after dinner.

Habit or hunger

It is important to determine whether you are snacking out of habit or hunger. If you eat an early dinner at 5:30 p.m., and you stay up until midnight, then you are probably experiencing true hunger around 9:30 p.m. Listen to your body and feed it when it's hungry. Choose healthy snacks that are just filling enough to take away the hunger. A low-fat yogurt or a cup of hot tea with toast and nut spread will usually do the trick.

If you finish dinner and are sitting in front of the TV an hour later with a bag of chips, then you are probably snacking out of habit. Habits can be difficult to break, but the good news is that you're not fighting physical hunger.

Close the kitchen

Clean up the dinner dishes immediately following your meal. With a clean kitchen, you are less likely to dirty a dish for your snack. Once the kitchen is spick-and-span, turn off the lights and close the kitchen for the night. If there is no door on your kitchen, put a chair in the middle of the walkway or in front of the refrigerator or food pantry. Make a sign that says "Kitchen Open" on one side and "Kitchen Closed" on the other and hang it in a prominent place. Get creative with ideas that will remind you to stop and think before you begin snacking, which will help you break the habit.

Create a nighttime ritual

Once the kitchen is closed, head to the bathroom and brush and floss your teeth. This age-old tip works very well because it signals that eating is done for the day.

Stop multitasking

Snacking most often occurs while you are standing in the kitchen, sitting in front of a screen, or driving in the car. It's hard to listen to your internal body cues when you're multitasking. Always sit down at the table and eat mindfully when you have a meal or a snack. Once you do this, mindless snacking will feel foreign.

Change your schedule

Shake up your nightly routine for a while until your urge to snack at night lessens. If you simply can't resist snacking while watching TV, you may need to replace your TV watching for a few weeks with something that is not associated with snacking. Pull out a card game, walk the dog, engage in meditation, or call a friend. It may be the perfect way to gain a new hobby or revisit old hobbies. Once you develop a new routine, you will be less likely to snack out of habit.

Black-eyed Pea and Sesame Burgers with Sweet Soy Kale

Fri, 11 Jan 2013 21:28:51 GMT

These vegetarian burgers are packed with hearty black-eyed peas, which provide fiber, protein, and B vitamins. The kale adds a burst of flavor and even more nutrition. Kale contains alpha-linolenic acid (ALA), a type of omega-3 fatty acids from plants, and it is a source of vitamins A, C, and K.

Tips for the cook: These burgers are best eaten warm, straight from the oven. The kale not only adds flavor, but it also adds moisture. The burger may seem a bit dry without it. If you choose to forgo the kale, consider adding your favorite burger sauce when serving. For variety, try using other cooked beans or legumes in place of the black-eyed peas.

Preparation time: 15 minutes

Cooking time: 25 minutes

Yield: 2 servings

Ingredients

Burgers:

1 cup cooked black-eyed peas, rinsed and drained

1 tbsp tahini (see note)

1 tbsp sesame seeds

1 green onion, greens only, thinly sliced

¼ tsp ground ginger

½ tsp garlic powder

1 tsp low sodium soy sauce

2 whole wheat buns (optional)

Kale:

2 cups chopped kale leaves

2 tbsp water

1 tsp honey

1 tsp low sodium soy sauce

1 tsp sesame seeds

Directions

Preheat the oven to 375 degrees Fahrenheit.

Place the black-eyed peas, tahini, sesame seeds, and green onions in a small food processor. Pulse until the ingredients are blended and you have a thick paste that can be formed into patties. The peas should still be chunky.

Transfer the black-eyed pea mixture to a small bowl and stir in the ground ginger, garlic powder, and soy sauce.

Spray a baking sheet with non-stick cooking spray and set aside.

Divide the pea mixture in half. Form each half into a patty about 3 inches in diameter. Place the patties on the baking sheet, and bake for 10 minutes. Remove the baking sheet from the oven and use a spatula to gently flip the patties. Do this carefully, as they will break easily at this stage. Bake 10 more minutes.

To prepare the kale, heat a medium non-stick skillet over medium-high heat. Add the kale and cook about 1 minute. Add the water and stir until the kale begins to wilt, about 2 minutes. Lower the heat to medium, and stir in the honey and soy sauce. Sprinkle with sesame seeds and remove the pan from the heat.

To serve, place the patties on a bun (if using), or on a plate, and top each with half of the kale.

Note: Tahini is a paste made from sesame seeds. It can be found in international markets or online.

Nutrition information for one black-eyed pea patty with kale (without a bun): Calories 198; Total Fat 7.1 g; Saturated Fat 0.9 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 265 mg; Carbohydrate 28.8 g; Fiber 6.4 g; Sugars 5.9 g; Protein 7.6 g

9 Ways to Stay Motivated in Weight Loss

Thu, 10 Jan 2013 19:13:40 GMT

Whether you are just starting out or you’re only a few pounds from your ideal weight, it’s easy for distractions to steal your focus. Here are 9 ways to stay motivated, overcome challenges, and reach your weight loss goal.

Save the date.

Keep a calendar specifically for listing milestones in your journey towards fitness. For example, the morning you ignored the donuts in the breakroom, the day your weight finally dropped into the 100’s, and the the evening you made it through every lunge in exercise class -- these small achievements deserve recognition. Circle the date and write a description of your success. This calendar will remind you how far you have come in both weight loss and self-improvement.

Keep your stats in a prominent place.

As you start your journey to fitness, track more than just your weight. Track inches lost around your waist, body fat percentage, blood pressure levels, miles you’ve walked, or new healthy foods you’ve added to your meals. Write them down and post them in a spot you will see frequently. Any change for better health is something to be proud of.

Post pictures.

Pictures are an easy and powerful way to track how far you’ve come. Take before photos, and then take photos again at regular intervals, such as every 3 months. Hang these photos on the fridge, or make a scrapbook that you can flip through regularly. Seeing your progress is the perfect motivator to skip an unhealthy dessert, or to grab your shoes and get to the gym!

Keep a journal.

Tracking food intake is essential for weight loss, but don’t let your journaling stop there. Writing down thoughts and feelings forces you to pay attention to positive changes. If you do not take the time to assess progress, the small changes in physical, emotional and mental health go unnoticed. Personalize your journal to meet your own needs. Record what makes you happy, when you feel stressed, and things you are thankful for.

Make the weight a physical object.

A number on the scale is more motivating when it becomes something you can touch and feel. Find an object that represents the weight you will lose, and the weight you’ve already lost, whether it is 3, 25, or 50 pounds. It may be a bag of food from the pantry, a dumbbell, a medicine ball or a combination of all three. Pick it up periodically, feel the magnitude of this weight and how it slows you down. This exercise should not cause you to beat yourself up over the weight that you need to lose. The purpose is to remind you of what your body is dealing with on a daily basis, and the huge difference in how you feel as the weight begins to come off.

Try on old clothes.

As your body begins to change, your first thought may be to celebrate by getting rid of all the clothes that no longer fit. Keep a few around, and try on old favorites as you get close to your goal weight. Notice how they feel, and how your body has changed for the better.

Test your fitness.

It is great to have long-term fitness goals such as running a half marathon or completing a triathlon, but smaller goals can be just as effective at showing your progress. Maybe you can now do 10 standard push-ups instead of doing them with bent knees. When starting your exercise plan, test how many repetitions of push-ups, crunches, and lunges you can complete. Every few weeks, test yourself and see how many more you can do as your fitness improves.

Try one new thing each week.

Pick one new thing to try each week that supports your new healthy lifestyle. It may be eating a new vegetable, wearing a new piece of clothing, or trying a new leg exercise at the gym. Be adventurous and choose something you never considered in the past. Adding something fresh and exciting to a plan that has become monotonous will provide motivation.

Be flexible.

Make sure that your weight loss goal is flexible. Ideal weight recommendations are simply that - recommendations. You may find that after losing 15 pounds you feel strong, lean and energetic and that further weight loss results in weakness and hunger. Listen to your body and trust the feedback that it provides. You will know when you reach a healthy weight that is right for you.

Recipe for Weight Loss

Mon, 07 Jan 2013 16:17:15 GMT

A successful weight loss program is like a recipe. Start with a few key ingredients as a base, add some others for taste and individuality, and you end up with a winning formula for success.

A usual course of events that lead to failure in permanent weight loss goes something like this: You are gung ho and overly anxious to lose weight. You drastically cut calories below what the body needs to perform daily functions. The body attempts to balance out this deficit by decreasing metabolism - the rate at which the body uses calories.

The body is very resourceful when it is stressed, so it dips into its fuel reserves. Although these reserves include fat stores, the body views muscle as a good fuel source too. As the body uses its own muscle, thus decreasing lean body mass, metabolism further decreases. You lose interest in the restrictive diet and return to a typical eating pattern. However, this time around, since the body has less muscle mass and a lower metabolism, you actually gain weight and surpass the initial starting weight. This vicious diet cycle only leads to repeated failure.

There are two major ways to combat this no-win situation and put the odds back in your favor. One is to never drastically cut back on calories. It's like raising a red flag alerting the body of starvation. Calorie reduction should be slow and minimal - about 250 calories a day less than you're accustomed to consuming. Look back over your food journal and identify small areas that you can adjust to cut calories.

Exercise is the other key ingredient to outsmarting your body's defense against starvation. If you are actually using your muscles by engaging in exercise, your body will not regard them as a primary means of fuel. Using your muscles relays the signal to your body that you need them and that breaking them down for fuel to meet the needs of the rest of your body is not a good idea. In addition to maintaining or even increasing your muscle mass, exercise also gives your metabolism a jumpstart. This boost in metabolism extends beyond the exercise session and can help you burn even more calories.

If you use 250 calories a day by exercising, and decrease your caloric intake by approximately 250 calories a day, your total caloric deficit is 3500 calories for the week. This will result in a loss of one pound per week. The good news is that it's one pound of fat - not lean body tissue!

Losing weight slowly through small changes in your eating and exercise habits helps you to successfully keep it off long term.

How to Start an Exercise Plan When You Are Obese

Thu, 03 Jan 2013 17:28:14 GMT

Information about the role of exercise in weight loss is readily available, but few sources address what this means for those who are obese. If you get out of breath walking from the car to the front door, even the smallest amount of exercise can be overwhelming.

Where do I start?

You simply start at the beginning. Everyone has a different beginning and your only task is to identify yours. Start moving little by little, pushing a bit more each day. It's easy to fear the unknown and imagine the task of exercise as complicated and difficult, but there is no secret to exercise. Our bodies are designed to move. Involve your doctor in this process. He or she will know your health history and can tell you what may or may not be good for you at this stage in the process.

What do I do?

If you often sit for hours at a time, start by standing for 5 minutes every hour. Walk down the hallway and back. Once your body gets used to this amount of walking, increase the distance. You might also try 5-10 overhead arm-raises every hour. Any activity above what you're currently doing is an improvement and a step in the right direction.

How do I progress?

The key is to progress slowly by adding a bit more activity as you build up your fitness level. For example, when you feel stronger, add small hand weights (soup cans do the trick) while you do your overhead arm-raises. As your endurance increases, begin incorporating two 10-to-15 minute walks a day around the block. By gradually increasing your activity level, you can avoid injury while improving your health and losing weight.

What if I get discouraged?

Don't let the exercise fanatics of the world intimidate you! You are a beginner. Everyone starts somewhere and by starting at your personal beginning and staying with it, you will be more fit tomorrow than you are today. Don't let your long term goals overwhelm you. Take one day at time, and if that's too much, take one hour at time. You'll be amazed at how quickly your body will respond to the training and how much healthier you will feel in a short time.

Liz D. - A MyFoodDiary Success Story

Tue, 01 Jan 2013 17:44:26 GMT

Name: Liz D.
Age: 32
Total lost: 59 lbs.

What was the turning point that motivated your lifestyle change?

Recently married, I was happily in love, starting a successful career and surrounded by great friends and family. Never very insecure or unhappy, it was simply a photograph of myself from a recent wedding that sparked me to action. The very next day, I did a Google search for online food diaries and never looked back.

How did MyFoodDiary.com help in your weight loss journey?

I like the precision of My Food Diary: calories in vs. calories out. Nothing is off limits – if I know that I'm going out to dinner, I eat lighter during the day or sneak in a workout. Additionally, when I first signed up I quickly joined a group of women for moral support. It has been over 5 years and we still conduct weekly weigh in's every Friday! We range in age from 30 to 60 and are located all over the US and Canada. Although I've only met a handful of them in real life, I consider these women to be family.

Describe your new, healthy lifestyle?

Growing up as the daughter of a doctor, we always ate healthfully with an emphasis on unprocessed foods, locally grown produce, lean proteins, etc. The difference now is portion control and an increased activity level. Confession: before signing up for My Food Diary, I never exercised regularly in my life. Initially, I joined a small women-only fitness center, which taught me the importance of working out three times a week for at least 30 minutes. Once exercise became a habit, I joined a larger gym and quickly became addicted to group classes.

What has been your biggest challenge along the way, and how have you overcome it?

Life is the biggest challenge. Life is full of holidays, showers, birthdays, anniversaries, weddings and other social celebrations. If you treat these events as "days off," you will never reach your weight loss goals. Now, I pick my splurges wisely and only eat food that I think is worth the calories. Personally, I don’t have a sweet tooth so I often pass on birthday cake or dessert at functions. For others, it might be alcohol or bread. I haven't learned to give those up yet.

What is one new healthy habit you didn't expect to like, but now love?

EXERCISE! Growing up, my family was not very active. We aren't full of athletes and we don't watch sporting events. As an overweight child and teenager, the few times I would join a friend at the gym or go on a big hike would leave me out of breath and gasping for air. Now, I work out 5 days a week and try to sneak in a walk on my off days! The key is doing what you love. For me, that means group exercise such as kickboxing, yoga or Zumba. One time, I tried training for a 5K but was so bored on the treadmill that I burnt out and quit. By mixing up my routine with different classes every day, I never get bored. That's what works for me.

What has been the greatest reward of your weight loss success?

Clothes shopping. I know. I know. I should say something like my health or teaching my child how to lead a healthy lifestyle. But what feels the best? Trying on clothes!! As a child, I could never go to the mall with friends because the stores only carried up to size 16. I would have to pretend to be looking around when deep down I knew that I wouldn't be able to try anything on or buy anything. In high school, my cousin took me back-to-school shopping and I had to sneak into the other section of the store to pick out men’s size 42 jeans. So, yeah, clothes shopping has been the biggest reward.

What’s next? Any upcoming plans that were influenced by your weight loss?

In 2010, I started The Lemon Bowl, a food blog focused on delicious, seasonal recipes that just so happen to be healthy. In our house, we rarely eat the same dinner twice because I love creating new recipes and experimenting with flavors from around the world. I believe the key to healthy eating is variety. After all, it doesn't matter how healthy the food is if it doesn't taste fantastic! To help others trying to live a healthy lifestyle, all of my recipes include complete nutritional information.

What is your best advice for others?

Experiment in the kitchen! On the weekends, take a few minutes to search recipes online, browse through a cookbook or explore a local farm stand for inspiration. By eating seasonal ingredients at their peak, very little needs to be done for them to taste delicious. Also, take 10 minutes to plan your week ahead. Cook extra at dinner and take leftovers to work or pop them in the freezer. By taking the time to plan, you won’t be tempted by fast food or end up at the grocery store starving and throwing everything in your cart.

Even if you don’t feel like moving, move. You will never, ever regret exercising. I've never once regretted taking the time to exercise. (Just last week I sprained my foot in kickboxing and I still don't regret going!)

Surround yourself with cheerleaders who are supportive of your weight loss journey. You will always encounter people who knock down your efforts or try to knock you off course. Spend your time with people who will help you reach your goals.

Learn about MyFoodDiary

Healthy Cooking with Leftovers

Wed, 26 Dec 2012 14:15:46 GMT

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

How to Find Your Target Heart Rate

Mon, 24 Dec 2012 12:54:49 GMT

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.

8 Tips for Walking in Winter Weather

Thu, 20 Dec 2012 21:24:52 GMT

The colder weather and shorter days of winter can put a damper on your walking program, but don't give up! Although cold weather can be challenging, it can also be invigorating. Approach the challenges from a perspective of managing them instead of letting them defeat your efforts.

Dress for success.

Technology has come a long way with what used to be bulky, winter athletic wear. Silky thermals with ventilation panels, quick drying micro-fleece, lightweight high-tech materials that keep you warm but wick away moisture (Thermax, Thinsulate, Polypropylene) and water resistant shells, such as those made with GoreTex, all make it easy to dress for exercise in the cold.

Dress in layers that you can peel off as you warm up if needed. The following three layers are usually sufficient: 1) a base layer to draw moisture away from skin, 2) a middle layer to provide warmth, and 3) an outer layer to protect against wind and rain. Wear gloves to prevent frostbite on fingertips, and wear a hat to avoid losing body heat through your head.

Don’t ignore the sun.

Don’t skimp on sun protection just because it’s cloudy and cold. Continue to apply sunscreen with at least 15 SPF, wear a lip balm with sunscreen, wear a hat to protect your head, and consider sunglasses to protect your eyes from the glare of a bright winter’s day.

Stay hydrated.

You may not sweat as much during winter workouts as you do on hot, humid days, but winter exercise still causes dehydration. Drink fluids regularly to stay hydrated and to maintain your exercise performance. The American College of Sports Medicine recommends that adults aim to drink around 0.4 to 0.8 liters of fluid per hour during exercise.

Stay safe at all hours.

The shorter winter days make it more difficult to walk during daylight. If you have to walk in the early morning or evening, make sure that your gear is equipped with reflective materials. Some workout clothing has reflective piping, but adhering reflective tape to your outerwear is an inexpensive alternative. Carry your cell phone and a form of identification. Walk with others whenever possible. Always let someone know when and where you are going, and how long you will be gone.

Be aware of road conditions.

The worst part of winter walking is often the condition of your walking path. Keep your eyes on the road to watch for slippery icy patches. If you need new walking shoes, now is the time to get them. A newer pair will provide better traction.

Know the danger signs.

In addition to the danger of falls from icy conditions, frostbite is another risk of exercising in cold weather. Frostbite starts as frostnip where the skin turns bright red, is very cold, and may tingle. Small exposed areas such as fingers, toes, ears and the nose are the most susceptible. Ignoring these symptoms can lead to superficial frostbite where the skin turns white and damage can begin to occur. Cover all exposed skin and take care to get inside if frostbite symptoms begin.

Assess your indoor options.

When it’s simply too cold, look for indoor walking options in your community. Shopping malls often open early to allow walkers to exercise. The perimeters of supermarkets also offer a sufficient walking area. If a treadmill is your only option, plan your workout during your favorite television show, and use interval training with speed and inclines to make the session less monotonous. Walking videos are a great option for at-home workouts.

Consider other activities.

While you may love walking, winter can provide the perfect opportunity to try something new. Now you can take advantage of the muscle conditioning class at the gym, try indoor cycling, or sign up for dance lessons.

Top 3 Chest Exercises

Mon, 17 Dec 2012 15:51:31 GMT

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.

5 Dangers of Fad Diets

Thu, 13 Dec 2012 15:06:39 GMT

Marketers of fad diets know how to target your weaknesses and play on your desires to lose weight. Despite the pressure, it is important to remember that these fad diets are not the answer to achieve health. In some cases, they can be downright dangerous. When you feel the lure of the next fad diet, keep yourself on the right track by remembering these key points:

A new fad diet is like an addiction.

For chronic dieters, starting a new diet provides a euphoric high that encompasses the hopes, motivation, and drive to get your life back on track and lose the weight for good. When the program fails, dieters look for hope, and will often find promise in the next diet. Thus, the downward spiral of diet addiction continues.

False hope and certain failure.

Many diet claims are so convincing that your sense of reason is blinded by the false hope that this is the magic bullet you need. When you find that you can barely function on cabbage soup, or by completely cutting out a food group, the first thought is that you failed. You blame yourself and your self-esteem plummets. Constant feelings of deflated self-worth lead you straight back to the core of your weight issues - emotional eating.

Quick fixes become the only answer.

Losing more than a couple pounds a week can be unhealthy. Slow and steady is the best approach. Weight loss is never completely effortless; it takes time to plan healthy meals, grocery shop, exercise, and focus on internal cues. The most effective and healthy path to long-term weight loss and maintenance is through lifestyle changes. While your co-workers may temporarily surpass your weight loss by going on a fad diet, three months down the line you'll be 12 pounds lighter, and they'll be looking for the next new diet.

Harmful to your emotional and physical health.

The process of cycling through diets eventually leads to decreased metabolism, weight gain, frustration, negative body image, cravings and binges, and distrust in your innate ability to monitor food intake. These consequences increase the likelihood of developing an eating disorder.

You lose sight of hunger cues.

Contrary to what the claims may say, most fad diets are too low in calories and you will be hungry. Ultimately you will have to return to regular eating. Chances are you will overcompensate with extra calories to satisfy feelings of intense hunger combined with the stress of feeling like you failed. When you are stuck in a pattern of ignoring hunger pains followed by binge eating, you eventually lose your ability to recognize true hungerand fullness.

4 Things to Know About Stretching and Flexibility

Mon, 10 Dec 2012 19:41:48 GMT

As we age, we lose flexibility, which limits our range of motion and impairs our ability to perform physical activities. Regular stretching as part of an overall fitness program can help you offset these changes.

Stretching Benefits

Healthy range of motion in the joints makes moving your body easier, and regular stretching helps to increase this range of motion. Stretching can improve balance and posture, especially when combined with resistance training. According to the American Council on Exercise, stretching also promotes mental and physical relaxation.

Stretching Myths

Along with the many known benefits of stretching, there are a few suggested benefits that fail to hold scientific support. The American College of Sports Medicine (ACSM) reports that there is no consistent link between stretching and reducing injuries, reducing lower back pain, or reducing delayed onset muscle soreness (pain or stiffness felt 24-72 hours after strenuous exercise).

Stretching Tips

Although there are more complex methods, simple static stretches are recommended for individuals seeking general improvements in flexibility. Static stretching involves slowly stretching and lengthening the muscle to a point of tension, holding the stretch, and then relaxing and returning to the starting position. The ACSM suggests several guidelines to gain the greatest benefit from your stretching.

Adults should aim to stretch all major muscle groups 2 to 3 times per week. Extend into the stretch only to the point of tightness. You should feel slight discomfort, but not pain.
Hold each stretch for 10 to 30 seconds.
Perform each stretch 2 to 3 times with the goal of 60 seconds total stretching time for each muscle group.
Perform static stretches only after your muscles are warm. For example, after your warm up or at the end of your workout.

Making Time for Stretching

Preserving flexibility through stretching is as important to overall fitness as cardiovascular endurance and muscular strength. If you find it difficult to reserve time just for stretching, consider incorporating flexibility exercise into your regular workouts through yoga, Pilates, or martial arts. If you are pressed for time, you may be better off ending your strength training or cardio session 5 minutes early and incorporating a flexibility component. The result will be a more balanced approach to fitness and better overall health as you age.

8 Ways to Cut 100 Calories at Every Meal

Thu, 06 Dec 2012 11:53:46 GMT

When trying to lose weight, sometimes the small changes make all the difference. Here are easy ways to cut at least 100 calories from your meals to help you reach your weight loss goal.

Choose one side item.

Many restaurant entrees come with two sides, but one side is often more than enough food. You can cut the calories for the total meal by choosing only one. A side of mac n’ cheese can have upwards of 280 calories, mashed potatoes with gravy have about 200 calories, and wild rice pilaf has 180 calories.

Drizzle, don’t dip.

Save calories by cutting out the extras that go with your favorite foods. A 1-ounce serving of blue cheese sauce for buffalo wings has 150 calories. Cheese sauce for your breadsticks has about 110 calories in ¼ cup, and a single serving of queso for your chips has about 100 calories. If you simply cannot go without it, cut back how much you use by drizzling a little on your food instead of dipping.

Leave off the whipped cream.

When the waffles, latte, or pie you order come with whipped cream, ask the kitchen to leave it off. It may be delicious, but 2 tablespoons of whipped cream can have 100 calories, and many restaurants pile on much more than that. Ordering no-whip can make the difference between a treat and a calorie nightmare.

Limit tastings.

Cooking your own food is the best way to control your calorie intake, but watch out for bites and nibbles. If you eat a half of a roll when it comes out of the oven (65 calories), then taste an eighth of a cup of the bowtie pasta (25 calories), and follow that up with a tablespoon of chocolate chips before you add them to the cookie dough (70 calories), you will consume 160 extra calories.

Rethink the dinner roll.

Dinner rolls are often an unnecessary part of a meal that already has plenty of calories and carbohydrates (ex: pasta or mashed potatoes). Passing on one small dinner roll with a half tablespoon of butter will save you 179 calories.

Skip the sweet tea.

A 21-ounce serving of sweet tea contains about 180 calories. You can make your own slightly sweet, fruit-flavored tea with unsweetened iced tea and 2 ounces of pomegranate juice for only 38 calories.

Take fewer toppings.

Adding seeds, nuts, and dried fruits is a great way to make salads more nutritious, but it’s easy to go overboard. A small sprinkle will go a long way in adding flavor and keeping calories in check. If you reduce your toppings from 2 tablespoons to 1 tablespoon of sunflower seeds (55 calories), walnuts (54 calories), and dried cranberries (35 calories), you will save 144 calories.

Use less olive oil.

Olive oil is healthy for the heart, but each tablespoon contains 120 calories. When it comes to cooking, many recipes use more than you really need. Try cutting back a half to one full tablespoon, and it is likely you will still end up with a delicious dish.

4 Reasons to Keep Exercising During the Holidays

Mon, 03 Dec 2012 17:23:25 GMT

During the holidays, it’s tempting to throw your workouts by the wayside with the promise to start again after the New Year. Research shows that when regular exercise stops, de-training occurs within a few weeks. It's better to shift to maintenance workouts than to stop altogether and lose what you've worked so hard to gain. Even if you need to reduce the time of each session or cut back one workout a week, maintaining the momentum of your regular exercise routine is much easier than stopping and trying to re-establish it again later.

Exercise can also be a valuable tool to get you through the challenges of the holiday season. Here are 4 reasons why you should give yourself the gift of regular exercise.

Holiday Weight Gain

The holidays are a high-risk time for gaining weight. Exercise can combat this risk by burning calories, and by maintaining muscle mass which sustains metabolic rate.

Holiday Stress

Shopping, increased food preparation, frequent visitors, and managing finances all lead to increased stress. Exercise promotes the release of hormones that improve mood and reduce feelings of anxiety. See 4 Ways Exercise Reduces Stress and Improves Mood.

Seasonal Depression

As we approach the winter solstice, the season chips away at our daylight hours. For many people, this can lead to varying degrees of seasonal depression. Exercise can reduce symptoms of depression and elevate mood. Performing an outdoor workout during the daylight hours provides additional benefits by increasing sunlight exposure.

Exercise Provides Structure

One of the main culprits associated with stress, depression, and weight gain is a reduction in structure within daily routines. Maintaining your exercise schedule provides structure to your day. The routine will help you stay on track with food intake, aid in maintenance of sleep schedules, and provide a framework so you can prioritize the demands of the holiday season.

How to Control Sweets During Weight Loss

Thu, 29 Nov 2012 13:11:11 GMT

For many people, sweet treats are the trigger foods that set off uncontrolled eating. Some individuals are sensitive to simple sugars and find that by eating sweets, they actually end up craving more. For example, perhaps you have a difficult time stopping at one donut. Your decision to include sweets in your eating plan should be based on your past experience. Here are two methods for developing a healthy relationship with sweets during weight loss.

Eliminate and reintroduce

In the early stages of a weight loss program it can be beneficial to refrain from eating foods you identify as trigger foods. Once the destructive cycle of food abuse has been broken and new habits formed, small portions of these foods can be reintroduced. Ideally, as you progress through your program, all foods can be included in your eating plan. A good rule of thumb is that about 90% of your daily caloric intake should be from nutrient-dense foods and about 10% of your calories can be used for extras, such as dessert.

Portion control over time

Another approach is based on the healthy eating principal that no food should ever be off limits. Some people find that any restriction of food leads to increased obsession with it, which results in overindulgence. By including small portions (as long as they do not lead to uncontrolled eating), over time food obsession will lessen and the cycle of overeating will be broken.

Only you can decide what approach will work best for you. Experiment with different methods and know that the underlying issue with trigger foods is almost always emotional, behavioral, or habitual. Focus the majority of your energy on trying to fix these underlying problems.

Gift Ideas for 7 Types of Fitness Lovers

Mon, 26 Nov 2012 13:56:41 GMT

Giving a gift that promotes a healthy lifestyle is a great way to celebrate the holiday season. Here are gift ideas for 7 types of fitness enthusiasts in your life!

The Newbie

This is the person who is just beginning to exercise. Everything is new and fresh, and they are still trying to find which activities they like best.

One week trials. Give this person the gift of variety. Put together a package of one week trials for new activities. Consider the beginner yoga class, Zumba or salsa dancing. This gift will help your loved one discover a new activity that will keep her exercising long term.

Beginner courses. The gift doesn’t have to be actual exercise. You can focus more on education. Many gyms and recreation centers offer workshops on how to strength train or on starting a running program. Get an idea of what he might like to learn and seek out an educational course to match it.

The Advocate

The advocate is the person who loves activity, and strives to support others. They raise money through training and racing and help with organizations that promote health.

Donate to the cause. Advocates often have fundraising campaigns established as they train for the next event. Donate the money you would spend on a gift to the fundraiser. Or select an organization that is close to her heart and donate in her honor.

Customized shirts or signs for upcoming races. Have shirts and signs printed with names, sayings, and organizations that relate to the advocate. Give these as a gift with a promise that you will be on the course wearing the shirts and holding the signs for support and to garner attention for the cause.

The Advanced

This is the person who has been there and done that when it comes to exercise, and they have the fitness to prove it.

A gift for the next level. Has this person’s passion for fitness turned into plans for a new job or hobby? If a fitness certification is being considered, study materials or exam registration fees can be a great gift idea.

Personal training sessions. Buy a personal training package with the toughest trainer you know. Advanced exercisers are always up for a new challenge!

The Friend Who Needs Convincing

This is the person that is interested in exercise, but hasn’t gotten started. They need direction and a little boost of motivation to take the first step.

Motivating reading materials. Magazines and books with tips, sample exercises, and information on total wellness are a good place to start. A subscription is a simple gift that can have this person looking forward to learning more as they get started.

Get a together gift. Get a gift that allows you to exercise together. Outdoor boot camp sessions, weekend yoga retreats, or beginner rock wall climbing lessons are all things that will get you moving.

The Yoga-lover

This is the person who loves a quiet, peaceful workout, but is driven and strives for balance in mental and physical health.

Passes to new studios. Every yoga student has her favorite type of practice and many studios cater to just one or two types. Check out other studios in the area and consider a gift pass to something this person hasn’t tried such as hot yoga or anti-gravity yoga.

Weekend workshops. Many yoga studios offer weekend workshops that educate on principles related to yoga. This can include mindfulness workshops, meditation retreats, and classes for stress reduction.

The Runner or Cyclist

The avid runner or cyclist will be looking for a challenge. They love fitness, but they prefer that all gifts relate to their favorite activity.

Laboratory analysis. Many universities and clinics have exercise science labs that offer sport-specific testing to the public. For a fee, researchers and clinicians will analyze factors such as gate, form, and fitness level which can help the exerciser improve performance.

Race registration. Lengthier, more challenging run and bike events can be expensive. If you know this person is hoping to compete, a gift to help out with the race registration may be a huge hit.

The Gym-rat

Some people hate the gym, but these folks live for it. Cardio machines, classes, free weights - these are the people who don’t mind exercising indoors.

Gym perks. Check out additional features offered by the gym. Consider a gift certificate for a massage, nutritional consultation, or fitness testing. If you know childcare is a barrier to regular workouts, consider a gift certificate that will help cover the cost. This can be childcare offered by the gym, or it might be a class (such as martial arts or swimming) that will keep the kids busy while mom exercises.

Functional fitness products. There are all types of fun products on the market that are designed to support the gym-goers lifestyle. Check out new gym bags, quick-drying towels for the locker rooms, and beauty products designed for active lifestyles. Have fun pulling this one together and fill a new gym bag with unique items.

Tips to Lose Fat and Gain Muscle

Mon, 19 Nov 2012 15:37:45 GMT

When it comes to improving fitness, you likely have two goals – lose fat and gain muscle. Losing fat requires a calorie deficit, while gaining muscle requires a calorie surplus. Despite the contradiction, the body can easily handle losing fat and building muscle tissue at the same time. There are two things you should monitor to help you reach your goal - calorie intake and protein intake. The body requires both to build new muscle.

Calorie Intake

Muscle building occurs through protein synthesis, and this requires energy (calories). The key is to find a balance that ensures you are eating enough calories for protein synthesis, while also limiting your calories to achieve fat loss. Your body finds this balance by using the energy from the metabolism of body fat to build new muscle mass. This means you do not need as many calories to build muscle as you might think.

If you currently eat the calories suggested to reach your weight loss goal, you can start by simply adding strength training to your routine. If the desired fat loss doesn’t occur, slowly decrease your calorie intake by 100 calories per day. If you feel weak and lethargic, then you have reduced intake too much and you will need to slightly increase your calories until you feel strong and energetic again. Give each new calorie adjustment 3-5 days before changing it. This gives you enough time to assess your energy level correctly.

Protein Intake

Although our bodies can use energy from burning other tissues (fat), it cannot provide all of the amino acids needed to build muscle. This makes it important to get adequate amounts and varied types of protein in your diet. Note that adequate protein does not mean excessive protein. There is no need to supplement normal dietary protein with expensive protein supplements. You will need somewhere between 0.8 and 1.7 g of protein per kilogram of body weight per day, which is easily attained through normal food intake. Remember to vary your protein sources to ensure that you are getting all of the essential amino acids in your diet. In addition, choose protein sources that are low in saturated fat such as:

Beans and legumes
Egg whites
Hummus
Low-fat milk and yogurts
Nuts and seeds
Poultry and Fish
Quinoa
Soy-based foods (tempeh, tofu)

The timing of your food intake can also help. Include snacks that provide protein and carbs immediately before and after your workouts. This will help replenish glycogen stores and aid muscle building.

Does Late Night Eating Prevent Weight Loss?

Thu, 15 Nov 2012 12:34:35 GMT

A hectic day makes healthy eating difficult. As a result, you may sit down to a large meal late at night where you eat the majority of your daily calories. Will all these late-night calories hinder your weight loss effort?

Many researchers believe that a calorie is a calorie, no matter when you eat it. Although, some research indicates that eating patterns do play a role in obtaining and maintaining a healthy weight.

Things to consider when eating late in the day:

If you stay within your calorie requirement it’s not likely to matter when you eat, but beware. Studies show that those who eat late tend to eat more, and they eat higher calorie foods.
Large meals before bedtime have shown to elevate triglyceride levels, a risk factor for heart disease.
Eating and then going to sleep decreases the opportunity for these calories to be used for activity such as walking throughout your day.
One study which observed the eating patterns of obese women did find that energy expenditure was delayed when a large meal was eaten later in the day.
Research shows that regular meal patterns boost metabolism more than irregular meal patterns.

What you can do:

Make eating a priority. Your daily to-do list is important, but so is your health. Through dieting and ignoring internal signals, we have reached a point where we tell ourselves it’s okay to skip meals. It’s not, and it can hinder your weight loss efforts. Carve time out of your day to eat regularly.
Pack snacks. Even if you can’t sit down to eat a meal during the day, snack at regular intervals to create the regular eating patterns that support a healthy metabolism. Fruit, vegetables, cheese sticks, shakes, fruit smoothies, nuts, and low-sugar dry cereals and bars are all things you can pack with you during a busy day.
Listen to your hunger cues. Eat when you are hungry and stop when you are full. See Recognizing Hunger Signals.
Don’t stress. When you do sit down to eat a large meal in the evening, keep your calorie requirement in mind. If you avoid eating too many calories, the effect on your weight loss will be small.

4 Things to Know About Negative Calorie Diets

Mon, 12 Nov 2012 16:10:08 GMT

Negative calorie food is a popular diet term and the claims can be convincing. When marketers say a food has negative calories, they are claiming that the body burns more calories digesting the food than the food contains. Here are a few things you should know about these claims.

Negative calorie diet claims do not have scientific support.If people lose weight using what they term a negative calorie diet, it is likely due to decreasing total calorie intake by replacing high-calorie foods with low-calorie foods.

These claims are based on the thermic effect of food. The thermic effect of food is the energy used during digestion. According to the Mayo Clinic, this accounts for just 5 to 10% of total calories eaten. On a 1,500 calorie diet, up to 150 calories are necessary for digestion. Even if the negative calorie theory were true, the impact on weight loss would be minimal.

Most foods on the negative calorie list are healthy. Celery, carrots, lettuce, broccoli, onions, and cabbage contain nutrients and fiber. Include these foods as part of a balanced diet, but include them for their nutritional content and not because they are reported to magically boost calorie burn.

Avoid the temptation to believe in quick fixes and magical solutions. It is much more effective to reduce calories eaten and increase calories burned than to limit yourself to a select number of vegetables.

Is Exercise Required for Weight Loss?

Thu, 08 Nov 2012 12:48:56 GMT

Weight loss should not be your only goal when approaching a new exercise program. Although weight loss is a definite benefit, your overall health status should be the priority. Improving your health will give you the strength, energy, and stamina needed to live your life fully.

If you want to lose weight the right way, you do need to exercise. Increased physical activity is associated with a decreased risk of coronary heart disease, hypertension, and metabolic syndrome. Increased fitness levels also improve cardiovascular function, muscular strength, flexibility, and muscular tone (body shape).

If this is not enough to convince you of the importance of exercise, consider that weight loss through diet alone will result in a greater loss of muscle. Although your body weight may drop without exercise, your relative body fat may increase. This in turn may lower your metabolism and make it harder for you to maintain weight loss.

Trust in the fact that your body actually wants to move and that by honoring this necessity, you will feel energized. If you take a gentle approach to exercise, you will find that you may actually enjoy it. Many people have been turned off to exercise due to bad experiences in the past. Whether you have horrible recollections of being laughed at in gym class or you have abused your body with extreme exercise, your relationship with healthy physical activity can be repaired. The keys to enjoying exercise are simple.

Find activities that fit your personality. Consider all aspects of physical activity, such as individual or group, indoor or outdoor, competitive or non-competitive, traditional (such as aerobics class) or non-traditional (such as rock climbing or scuba diving). Don't give up until you find a good fit.

Start slowly and listen to the feedback from your body. Exercise should energize you, not exhaust you. Even if you start with only 5-minute sessions, move at the pace that is right for you. Everyone starts somewhere, don't judge or evaluate your starting point.

Realize and appreciate how your body feels and responds to the exercise. As your body warms up, you may feel invigorated. Following exercise you may feel warm, relaxed, and a sense of calmness. Tune in to your body and use this feedback to guide your actions.

Don’t beat yourself up for skipping a workout. Recognize that no one is perfect and accept that life often gets in the way of best intentions. This realization is a part of a healthy approach and attitude towards exercise. Recommit and make your next workout a priority.

5 Breakfasts Under 300 Calories

Mon, 05 Nov 2012 12:30:47 GMT

When it comes to reaching a healthy weight, eating breakfast every day is one habit that successful losers have in common. These quick ideas will get you going in the morning while keeping you on track to meet your daily calorie target.

Breakfast Quesadilla

295 calories

Spread 1 tablespoon of pesto over an 8-inch whole wheat tortilla. Place it in a non-stick skillet over medium heat. On one side of the tortilla, pile on 2 scrambled egg whites, a ½ cup of fresh spinach, and 2 tablespoons of shredded mozzarella cheese. Fold the tortilla in half and cook on each side until the cheese is melted and the tortilla is browned.

Quick Fruit and Nut Cereal

256 calories

In a single-serve bowl, add 1 cup of puffed brown rice cereal, 2 tablespoons of dried cranberries, and 2 tablespoons of raw pecans. Pour in a ½ cup of low-fat milk, and sprinkle with 1 teaspoon of brown sugar.

English Muffin Nut Butter Sandwich

245 calories

Toast 1 whole wheat English muffin. Spread 1 tablespoon of raw almond butter over one half. Cut off about ¼ of a whole pear and thinly slice it. Arrange the pear slices over the almond butter, and top with the other half of the toasted English muffin.

Apple Pie Cottage Cheese

255 calories

Add a ½ cup low-fat cottage cheese to a bowl. Top with a ½ cup of diced apple, and sprinkle on a pinch each of ground cinnamon, ground nutmeg, and ground cloves. Add 1 tablespoon of pure maple syrup and stir to combine. Top with 2 tablespoons of granola. If you don’t like cottage cheese, substitute low-fat plain or vanilla yogurt.

Banana Berry Oatmeal

242 calories

In a microwave-safe dish, combine ½ cup of old-fashioned rolled oats, ¾ cup of water, a ½ of a banana, and a ½ cup of frozen blueberries, slightly thawed. Use a fork to mash the banana and berries into the oatmeal until they are evenly distributed. Microwave for 2-3 minutes until the oatmeal is bubbly. Add more water if you prefer a thinner oatmeal. The fruit should add plenty of sweetness, but you can sprinkle on 1 teaspoon of brown sugar for 15 more calories, if desired.

8 Foods that Fight a Cold

Thu, 01 Nov 2012 11:41:51 GMT

While there is no cure for the common cold, these 8 foods can build your immune system to help fight the cold virus and other bugs.

Almonds

The skin of almonds contain natural compounds that may boost immunity and reduce inflammation. Researchers suggest that these compounds help white blood cells identify viruses and prevent them from spreading.

Cabbage

Cabbage contains the amino acid glutamine, which assists in the proper function of the immune system. The body makes glutamine, but if you regularly perform strenuous exercise, or you frequently get colds or the flu, you may need extra glutamine from food sources.

Chicken Soup

It turns out that this time-trusted remedy has scientific research to back it up. Chicken soup does have anti-inflammatory properties that are beneficial when you are down with a cold. With a few creative twists to your basic recipe, it also provides a good way to eat many of the other foods that help prevent colds such as garlic, cabbage, and mushrooms.

Garlic

Garlic contains the sulfur compound allicin, a powerful antioxidant believed to have antibacterial and antiviral properties. Current reviews suggest that more research is needed to support garlic’s role in the prevention of the cold, but with it’s many benefits to overall health, it doesn’t hurt to keep adding it to your meals.

Ginger

Ginger root contains phenolic compounds called gingerols that have anti-inflammatory properties. It can also help if you are experiencing an upset stomach as it has long been associated with easing nausea and motion sickness.

Mushrooms

Mushrooms contain B vitamins that help boost immunity. Even the standard white button mushroom found in most grocery stores provides health benefits. Recent animal studies show that these mushrooms enhance cell activity in the immune system, and that they may increase production of antiviral proteins.

Spinach

This green leafy vegetable provides a powerful cocktail of antioxidants (including vitamin E, vitamin C, beta-carotene, selenium, and zinc). Together these nutrients help boost your immune system and work to resist infection.

Yogurt

The live active cultures in yogurt are probiotics that strengthen the immune system, and help the body fight off infection. To be sure your yogurt contains these cultures, check the label for the Live & Active Cultures seal from the National Yogurt Association.

10 Ways to Avoid Holiday Weight Gain

Mon, 29 Oct 2012 11:46:15 GMT

From late October through December, special foods and lack of exercise result in holiday weight gain. Studies suggest that adults gain as many as 5 lbs during the holiday season. This year, avoid ruining all of you hard work with these tips.

Start planning now.

The earlier you develop a strategy, the more successful you will be. Jot down annual parties and family commitments in your calendar. Take note of when you may need to cut back on calories to compensate for celebrations, and set a goal for the number of weekly workouts you will complete. As the season progresses, you will be prepared to make your healthy habits a priority.

Select your splurges.

You will be bombarded with high-calorie foods throughout the coming weeks. It’s important not to go overboard, but it is also important to remember that this time comes only once a year. If you set out to deprive yourself of seasonal treats, you won’t succeed. Plan to enjoy those treats you can only get this time of year. Limit yourself to small portions, and pass on the rest.

Use your slow cooker.

A busy afternoon of running errands makes a quick dinner from the drive-thru tempting. You can avoid this temptation with a little planning. Create a list of healthy slow cooker recipes that you prep in the mornings. If you have a hot meal waiting for you at home, you’ll be less tempted to stop for unhealthy fast food meals.

Eat healthy foods for energy.

During the holidays, it’s easy to skip healthy seasonal produce (such as kale, pumpkin and citrus) when you fill up on party appetizers, casseroles, and cookies. Using high-sugar, high-fat foods as your main energy source will have you ready for a nap, not a workout. Enjoy a treat, but don’t allow the season to completely change your healthy eating patterns.

Order online.

If shopping is your excuse for skipping workouts, take your shopping to the Internet. Not only can you take care of your gift list, but you can use an online grocer to bring dinner ingredients straight to your door. You’ll save time by avoiding the travel and long lines. Use the time you save for exercise and for planning your meals for the week.

Limit your to-do list.

Once you make your holiday to-do list, set it aside for a day or two, and then revisit it. Cut out everything that isn’t absolutely necessary. For example, there will be plenty of sweets around. Do you really need to make all five types of cookies, or could you cut it down to four? This could save you at least 30 minutes on a day that you may have otherwise skipped your workout.

Schedule stress-reducing activities.

The holidays can be stressful. Exercise will help, but also consider taking a few minutes to step back from the hectic day and enjoy the moment. Your list may include deep breathing, reading a novel, prayer, mediation, playing with your children, a massage, or a bath. Schedule these short bouts of relaxation into each day to reduce stress throughout the season.

Shorten your workouts.

Research shows that shorter workouts can be as effective as longer sessions, if you step up the intensity. Save yourself time during the holidays and commit to 20 minute workouts. Add hills, speed, and strength intervals to your regular routine to challenge yourself and burn more calories.

Make exercise part of the celebration.

From Halloween to New Year’s Day, nearly every city has a fitness event to commemorate the holiday season. Look for a night-time Halloween walk, a Turkey Trot, or a Jingle Bell Run. Local yoga studios often offer free classes this time of year, or check the gym for a holiday fitness challenge that will keep you on track with workouts.

Don’t overlook the small stuff.

This is the time when the small things matter the most. Fit in every bit of moving that you can throughout your day. Park on the opposite end of the mall, add an extra flight of stairs, or do a mini-fitness routine each morning with 10 push-ups, 15 squats, and 20 crunches. Individually these activities don’t burn a significant number of calories, but when combined they may help offset the cookie you couldn’t pass up yesterday afternoon.

7 Tips to Maintain Energy Levels During Weight Loss

Thu, 25 Oct 2012 11:44:33 GMT

Healthy eating makes you feel great, but when you start a weight loss plan, you may experience a temporary drop in energy. These tips will help you identify what is causing your lack of energy, and how to change it. Just remember to hang in there. Once your body adjusts to your new healthy lifestyle, your energy levels will soar!

Expect an adjustment period.

You will be tempted to adopt many new habits all at once, but remember that weight loss isn’t about short term changes. You will need to make gradual, long-term changes to create a healthy lifestyle. Cutting out all the foods you love, or jumping into strenuous workouts right away will leave you feeling drained, and set you up for failure. Instead of dropping your food intake from 2,200 to 1,200 calories in one day, try cutting out 200 calories daily and then increase your calorie deficit each week. This will help your body gradually adjust to your new eating patterns while maintaining your energy levels.

Monitor your calorie intake.

The American College of Sports Medicine recommends that women eat no fewer than 1,200 calories per day, and men no fewer than 1,700 calories per day for safe and effective weight loss. This doesn’t mean your intake needs to be this low. If you’ve eaten the same amount of calories for a week and still feel lethargic, slowly add back a few calories in the form of nutritious foods. The goal is to find a point of balance where you feel energized, but you have reduced calories enough to lose weight.

Eat more iron.

Over time, low iron intake can lead to iron deficiency anemia, which results in low energy levels. Eat high-protein, iron-rich foods -- such as beans, poultry, lean red meat, and nuts. The National Institutes of Health recommend that men aged 19 and older, and women aged 51 and older, get 8 mg of iron per day. Women aged 19 to 50 need 18 mg per day.

Focus on nutrition, not just calories.

It’s possible to reduce calories and lose weight while still eating processed foods that contain excess sodium and sugar. While you may lose weight, you won’t have the same energy levels as you would if you ate whole grains, fruits, vegetables, lean protein, and healthy fats. This is because these foods also contain vitamins and minerals that support healthy body function. Include more fresh foods in your diet and decrease the amount of packaged foods you eat to increase your energy levels.

Eat more often.

When you go an extended period of time from one meal to the next, or skip meals all together, this causes problems with your metabolism and leaves you famished. Eating when you are hungry will help your body to trust that you are not starving it. In return, your body will reestablish a healthy metabolism that will help you reach a healthy weight.

Get the right amount of exercise.

Avoid jumping into exercise too quickly. If you haven’t worked up to an adequate fitness level, strenuous exercise will leave you exhausted. Make your goal to exercise enough to feel challenged, but not to the point where you are too exhausted and sore to move. Begin with 15 – 30 minutes of moderate intensity exercise, such as walking, 3 to 5 times per week. Each week, gradually add more time, more intensity, or new exercises as your fitness level improves. Soon you’ll be able to push through a tough workout and feel energetic afterward.

Sleep well.

Lack of quality sleep will leave you drained of energy. Over time this can reduce your motivation to exercise, and you’ll lose focus. The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep per night. Experiment with your sleep patterns until you find a time frame that allows you to wake feeling rested.

6 Tips for Maintaining Weight Loss

Mon, 22 Oct 2012 14:32:37 GMT

Many who lose weight eventually gain it back. But this doesn’t mean you have to fall into that category. The following 6 tips address the unique challenges of maintaining your hard-earned weight loss.

Adjust to your new calorie needs.

As you lose weight, the calories you need to maintain your smaller body will decrease. It’s important to continue with the healthy eating patterns you adopted during weight loss, and to pay attention to your calorie intake.

Exercise is critically important.

The National Weight Control Registry is an organization that tracks people who have successfully lost significant amounts of weight and kept it off. They found that 90% of those who have successfully maintained their weight exercise an average of 1 hour per day.

Seek new motivation.

Being overweight is a major motivator, and once this daily discomfort is no longer present, that motivator is gone. It’s important to seek new things that continue to motivate you. Start your day thinking about how far you've come, and how good you feel. This can be in the form of meditation, journal writing, or positive self-talk. Set new fitness goals every 6 months, such as registering for a race or trying new activities. Pin up a before and after picture on your refrigerator or bathroom mirror. Mentally remind yourself that your healthy behaviors have resulted in a healthier you.

Maintain your structure.

Weight maintenance becomes difficult when you stop doing the things that created structure in your day-to-day life. Part of your success came from grocery shopping with a list, pre-planning meals, mindful eating, food journaling, and scheduling exercise, so don't stop now. Maintain the schedule and structure in your life that made your goals a reality. These are the keys that will enable you to maintain your weight loss forever.

Continue to monitor your weight.

Seventy-five (75) percent of National Weight Control Registry members weigh in at least once per week. Monitoring fluctuations in your weight will help you get back on track before things get out of control. Although weight may vary daily, any more than a 5 pound weight gain should be a warning sign that you need to change your behaviors.

Make every day rewarding.

Celebrate every day like you did when you reached your goal weight. You still need things to look forward to, and these rewards will motivate you to keep the weight off. Use the money that you previously spent on fast food and purchase a new piece of clothing every month, register for a hobby class, or treat yourself to a yearly beach vacation.

Sabrina K. – A MyFoodDiary Success Story!

Thu, 18 Oct 2012 11:57:54 GMT

Name: Sabrina
Age: 36
Starting Weight: 187
Weight now: 130
Total pounds lost: 57

What was the turning point that motivated your lifestyle change?

I started off as a naturally thin person. I never had issues with my weight until young adulthood. Prior to that, I was a pesco-vegetarian who was also very active. But then, I started eating meat and lots of junk food, quit smoking (which was a good thing!), and WOW did the pounds just pile on. My self-confidence plummeted, and I believed that I would never get the weight off. I started having a series of heart issues that landed me in the hospital about 5 times during 2008 alone. My doctors told me that the sudden weight gain wasn´t helping and that I needed to lose it if I wanted to minimize my chances of having prolonged heart issues.

So, there I was in 2008 weighing about 55-60 pounds more than I had previously. (My absolute heaviest was 188 pounds and I´m 5´4".) It was around this time that I had a dream that changed my life. In the dream, I was looking into a bathroom mirror and a healthier version of me looked back at me. This other version of me told me that I was not living up to my fullest potential and that I was using my weight to hide who I was. I felt this large amount of unconditional love emanating from this healthier version of myself. This other version of me looked vibrant, alive, and full of peace. It was such a remarkable feeling.

I awoke from the dream feeling renewed. The dream moved me emotionally, and I jotted it down in a journal. From that point onward, I became completely driven. I read everything I could get my hands on regarding weight gain, weight loss, heart health and maintaining a healthy lifestyle.

How did MyFoodDiary.com help in your weight loss journey?

I was committed to maintaining my new healthier lifestyle. In the past, I tried fad low-carb diets and while I lost the weight, eventually I had to eat carbs and gained it all back, and then some. So, I decided to really get serious about changing my lifestyle. I found MyFoodDiary.com in January of 2010 and never looked back. It was through counting and recording calories, and tracking my physical activities on MFD that really changed my eating habits. I started paying more attention not only to how many calories were in the food, but other aspects of the food's nutritional value, such as fat content, fiber, protein, etc.

Describe your new, healthy lifestyle.

Prior to using MFD, I rarely ate breakfast, I didn't pay any attention to how many calories were in the food I ate (or the nutritional value of the food), I exercised sporadically, and I didn't have any real plan for losing the weight. Now, I eat 5-6 small meals each day, including breakfast EVERY day. I also exercise 5-6 days a week, which includes 5-6 days of cardio and 2-3 days of strength training.

What has been your biggest challenge, and how have you overcome it?

The biggest challenge has been not falling back into old habits during periods of high stress. I've been in maintenance for over two years now. The second year was easier than the first. During the first year I found that it was harder not to give in to old habits. Now, I focus on the fact that I really do love feeling healthy. I missed this version of myself and I'm not willing to let it go. So, whenever I do experience high levels of stress, I actually focus on exercise as a way to relieve it. In the past, I relied on food. BIG change!

What is one new healthy habit you didn’t expect to like, but now love?

I never thought I would have such a love for mushrooms. As a kid I hated them and now I find they add flavor to so many dishes. I also have developed a taste for cilantro!

What has been the greatest reward of your weight loss success?

The greatest reward of my weight loss success is that I'm able to help others achieve their weight loss goals. Prior to going through this weight loss journey, I owned a personal development and motivational coaching business. Since losing the weight, I have obtained two personal training certifications and I am working on a third. I have added a fitness component to my business and have already helped several people reach their own fitness goals.

What’s next? Any upcoming plans that were influenced by your weight loss?

I'm working on obtaining a Master's degree in Exercise Science, and I would eventually like to get my PhD in the same field. I'm also training for a half marathon!

What is your best advice for others?

Regularly monitor your weight. I have weighed myself every morning for the past 3 years. For some people, this may be too much. Minimally, I would say weigh yourself once a week. It's important to catch weight deviations and notice weight gain trends.

Find healthy alternatives to your favorite foods. In the past I tried diets that required that I completely eliminate certain food groups. For me, it led to failure every time. Now, I find healthy alternatives to the foods I've always enjoyed.

Find a support group. It's important to connect with others during this journey. MFD was wonderful for me in this regard. It was nice being able to learn and share with others as well as offering and receiving support.

Don't give up! Remember that you are your best asset and there is nothing more important than caring for your own health and fitness. There will be times when you want to throw in the towel and revert back to your old ways. But remember that you are worthy and deserving of being healthy and fit.

7 Tips for Beginner Trail Workouts

Mon, 15 Oct 2012 14:36:42 GMT

Outdoor exercise can boost motivation and burn more calories, but with uneven terrain and unexpected weather conditions, it can be challenging. These tips will help you prepare before taking your workout to the trail.

Pick the right path

Choose a trail distance that is appropriate for your fitness level. Keep in mind that running or walking on a trail can be more physically challenging than a similar workout on the road or treadmill. Do your research first, and take a map with you. If you accidentally set out on the 7-mile trail, meaning to take the 4-mile loop, you might end up with a harder, longer workout than what you can handle.

Communicate

Tell someone the details of your workout – where you will be, what trail you are using, and how many miles you plan to complete. Carry a form of ID, and your cell phone. You never know how isolated the trail may be, or when a pulled muscle or cramp will stop you in your tracks.

Practice wildlife safety

Educate yourself on general wildlife safety before heading out on a trail. Know what animals can be found in your area. Consider carrying bear spray if it is recommended. Also, research the hunting seasons. Seek the advice of wildlife officers on what parks or trails to avoid during this time of year.

Respect plants and the environment

Plants such as Poison Ivy and Poison Oak often line the edge of trails, and once the leaves come into contact with your skin an itchy rash can develop. When running on narrow or overgrown trails, consider wearing tall socks that cover your lower legs. Stay in the center of the path to avoid stepping off of marked areas. Overtime, stepping off the marked trail widens paths—leading to erosion and damaging plant life.

Wear the right shoes

If you decide to include trail exercise in your regular workouts, it’s a good idea to invest in a pair of trail shoes. Shoes designed for trail running and walking have a thick sole and toe guards to protect your feet from the rough terrain. The tread on these shoes is also better designed to grip the ground, improving traction as you maneuver over rocky hills and around tight turns.

Prepare for temperature changes

Keep in mind that the temperature and weather conditions once you are out on the trail can be drastically different. It may be cooler due to a climb in elevation or shaded areas; it could be raining; or it may be hot and humid. Dress in layers so that you are prepared for any change in weather. It is dependent on the season, but as a general rule the first layer should be a moisture-wicking shirt, the second a warming layer such as fleece, and the third a wind-breaker to protect you from the elements. You can remove and add layers, and tie unused ones around your waist as the temperatures fluctuate.

Make smart water and snack choices

For longer workouts, it is wise to carry water, and sometimes a snack. Small hiking and running backpacks with a water bladder (e.g. Camelbaks), or waist belts that hold small water bottles are ideal. Trail mixes, bars, and dried fruit work well for a light-weight, nutritious snack. But be aware of any recommendations regarding food and wildlife in your area.

High Protein, Low Cholesterol Foods

Thu, 11 Oct 2012 12:10:53 GMT

Health experts recommend limiting cholesterol intake, but many high-protein foods also contain excess cholesterol. How do you get the protein you need without going over your limit? Here are 5 low-cholesterol foods that are also high in protein.

Beans

Beans are an excellent choice for protein that is cholesterol-free and full of fiber. Don’t be afraid to try different beans, and get creative with how you use them in recipes. Stewed garbanzo beans, pinto beans, or cannellini beans are ideal with a side of sautéed kale and brown rice. They are also delicious blended into bean dips. Seek out fun, heirloom varieties and experiment with cooking dried beans in the slow cooker. Cranberry beans and black Calypso beans are two varieties that can add fun to your meal. (1 cup cooked black beans: 227 calories, 0 mg cholesterol, 15.2 g protein)

Grains

Many of the healthy, whole grains eaten today are considered grains for culinary purposes, but they originate from protein-rich seeds. In fact, quinoa is considered a complete protein meaning it contains all the essential amino acids. Other grains that provide protein include amaranth, millet, and wheat berries. (1 cup cooked quinoa: 190 calories, 0 mg cholesterol, 6 g protein)

Lentils

Similar to beans, lentils provide protein while also being low in cholesterol. An added bonus is that they contain over 15 grams of fiber in one cup cooked. Don’t get stuck in a lentil rut. There are numerous types available that will add variety to salads, soups, and stews. Try French green lentils, black lentils, or yellow lentils. (1 cup cooked lentils: 229 calories, 0 mg cholesterol, 17.9 g protein)

Nuts and Seeds

Shelled nuts and seeds require no preparation -- making them a great protein-rich snack. They also provide plenty of heart-healthy fat without cholesterol. Try cashews, pistachios, or walnuts. Protein-rich seeds include sunflower seeds, pumpkin seeds, and sesame seeds. (1 ounce of pistachio nuts: 157 calories, 0 mg cholesterol, 5.8 g protein)

Tofu

Minimally refined soy products, such as fermented tofu, offer plenty of protein without cholesterol. The benefit of soy-based foods for protection against cancer and heart disease is still a topic of scientific debate. However, tofu is full of vitamins and minerals, and can serve as a high protein, low cholesterol substitute for meats. Tofu can be grilled, roasted, or cooked in stir-fries. (3 ounces firm tofu: 70 calories, 0 mg cholesterol, 8 g protein)

4 Healthy Ways to Improve Your Brain Power

Mon, 08 Oct 2012 12:04:07 GMT

Our ability to learn and remember is dependent on more than just the hours we spend studying a subject. Our daily activities can limit the cognitive declines associated with aging, and can improve the parts of our brain that are responsible for learning and memory. Here are 4 easy ways you can boost your brain power.

Increase exercise intensity.

All exercise helps boost mood and brain activity, but intense exercise may be more beneficial for learning. A study published in Neurobiology of Learning and Memory found that vocabulary learning was 20% faster after high intensity exercise (sprinting) when compared to lower intensity exercise and rest.

Tip: Add 30 to 60 second bouts of jogging to your walking routine, or incorporate short sprints into your run. Both will increase the intensity of your workouts.

Eat apples and onions.

These foods contain the flavonoid quercetin. This antioxidant has been found to protect brain cells from the free radical damage that leads to cognitive decline and diseases such as Alzheimer’s and Parkinson’s.

Tip: Add thinly sliced apples and onions to your green salads, or make a Waldorf salad using chopped apples, diced onion, dried cranberries, Greek yogurt, and honey.

Start strength training.

Strength training is an important component of an effective exercise regimen. It builds muscle to make daily activities easier, tones the body to change the way you look, and it can help you better maintain your weight loss. If these benefits haven’t convinced you to strengthen your muscles, research now suggests that it will also help your brain. A recent study found that resistance exercise improved learning and memory as much as aerobic exercise.

Tip: Pumping iron at the gym isn’t a requirement. Add equipment-free moves to your workouts 2-3 days per week with push-ups, dips, squats, lunges, and abdominal exercises.

Meditate.

Taking time to clear your mind and meditate can have a significant influence on your mental wellbeing. One study shows it will boost your brain power as well. In the study, people who meditated for 30 minutes a day for 8 weeks showed positive changes in the density of gray matter in the hippocampus, an area of the brain associated with learning and memory.

Tip: Start by setting aside 5 minutes per day to be silent and focus on your breathing. Gradually add more time to your meditation sessions each week.

The Best Snacks for Your Workout

Fri, 05 Oct 2012 11:52:47 GMT

A snack helps you push through a tough workout, but eat the wrong thing and you may have to check out of the gym early. Everyone is different so determining the best foods and the best time to eat them is a learning process. These tips will help you pick the right snack whether you exercise morning, noon, or night.

Before Your Workout

The Mayo Clinic suggests that large meals be eaten at least 3 to 4 hours before a workout, small meals 2 to 3 hours before, and small snacks about 1 hour before. Choose foods that are balanced in carbohydrate and protein, and low in fat and fiber. Each person tolerates fat and fiber differently so experiment with food options to find what works best for you.

Pre-Workout Snacks

½ of an English muffin topped with 2 scrambled egg whites. (94 calories)
½ cup of cherry tomatoes with a ½ cup of low fat cottage cheese. (112 calories)
1/4 cup of oatmeal prepared with water and mashed with a ½ of a banana, and a sprinkle of cinnamon. (135 calories)
20 mini pretzels with 2 tablespoons of hummus. (156 calories)
2 slices of unsweetened dried mango and 2 tablespoons of shelled pumpkin seeds. (140 calories)
1/4 cup of low-fat vanilla Greek yogurt topped with a ¼ cup of brown puffed rice cereal, and a ¼ cup of blueberries. (118 calories)

After Your Workout

Eat within two hours of finishing a hard workout to replenish muscle glycogen stores. Depending on the time of day you exercise, this may be a full meal, or it might be a small snack that gets you through to lunch or dinner. Choose foods that are balanced in protein and carbohydrate, but add more heart-healthy fat and fiber during your recovery. Also, include foods with high water content such as fruits and vegetables for rehydration.

Post-Workout Snacks

A smoothie made with 1 cup of low fat milk, a ¼ cup of vanilla Greek yogurt, a ½ cup of frozen blackberries, a ½ cup of kale leaves, and 1 teaspoon of honey. (286 calories)
3 tablespoons of plain Greek yogurt mixed with 1 tablespoon of almond butter and 1 teaspoon of honey, with 1 cup of red grapes for dipping. (219 calories)
A wrap with 1 whole wheat tortilla, 2 tablespoons of mashed avocado, 2 slices of smoked turkey, ¼ cup of shredded romaine lettuce, and 2 teaspoons of spicy brown mustard. (232 calories)
1/2 cup of chopped tomatoes mixed with 2 tablespoons of diced olives, a ½ cup of white cannellini beans, a ½ tablespoon of extra virgin olive oil, 1 teaspoon of lemon juice, and two chopped basil leaves. (212 calories)
1 cup of prepared black bean soup, and 1 piece of whole wheat bread topped with avocado spread (2 tablespoons of smashed avocado mixed with 1 tablespoon of prepared salsa). (270 calories)
1 cup of chopped, grilled summer squash drizzled with 1 teaspoon of olive oil and 2 ounces of chopped, cooked chicken over ½ cup of whole wheat pasta. (302 calories)

Bedtime Snacks

As long as you stay within your daily caloric requirement, a bedtime snack will not ruin your efforts to lose weight. If you eat an early dinner, and can’t stomach a snack before a morning workout, a snack before bedtime can be beneficial. Be sure to keep it light so that it doesn’t disrupt your sleep.

1 sliced banana drizzled with 1 tablespoon of natural peanut butter that has been heated for 20-30 seconds in the microwave. (215 calories)
1/4 cup of dried tart cherries and a ½ ounce of raw walnuts. (220 calories)
Hot chocolate made with 1 cup low fat milk, 1 tablespoon of unsweetened cocoa powder, and 1 teaspoon of sugar. (144 calories)

5 Ways to Break Your Soft Drink Habit

Mon, 01 Oct 2012 18:10:59 GMT

Replacing high-sugar soft drinks with low-calorie beverages is an easy dietary change that can impact your health in a big way. A 12-ounce soda contains 9 to 12 teaspoons of sugar, and extra-large drinks with nearly 48 ounces of soda contain 36 to 48 teaspoons of sugar. They also have 600 or more calories! It is easy to consume one-third to one-half of the calories your body needs on a daily basis through soft drinks alone. Choosing a lower calorie option will help you maintain a healthy weight.

One characteristic of soda that many people enjoy are the bubbles and fizz that come from carbonation. You don't have to give this up. There are many drinks that will satisfy your craving without the excess calories and sugar, or artificial sweeteners.

Carbonated waters come plain or lightly flavored with fruit essence, such as citrus or raspberry. Be sure to read labels and check for added sugar, artificial flavors, and sweeteners.
Reduce your use of plastic bottles, and purchase a home carbonator unit that allows you to carbonate water from your tap. This is an economical and environmentally friendly way to enjoy carbonated drinks. Add a slice of citrus fruit, or fruit essence flavors that can be purchased with the unit.
Spritzers are a great way to add variety. Mix one half carbonated water with one half fruit juice. Experiment with orange, grape, pineapple, grapefruit, and cranberry juices until you find a satisfying combination. Spritzers contain vitamins and half the calories compared to soda.
Juice mixed with shaved ice is another delicious option. There are many different snow cone makers and ice shavers available. Food processors and blenders can also pulverize ice cubes.
Tea is a good option if you are after a drink to quench your thirst, and do not want the carbonation. There are many varieties ranging from caffeine-free herbal teas to green and black teas. Enhance the flavor with a twist of lemon and mint leaves.

Creating a more exciting drink will make breaking the habit easier. Throw out the paper cups and treat yourself to a new set of brightly colored tumblers or elegant drinking glasses to celebrate your healthier drinks. You'll find it is much more satisfying to indulge in a nicely prepared drink than it is to pop open a sugary drink from a can.

Reducing Hunger after Breakfast

Thu, 27 Sep 2012 11:55:58 GMT

A breakfast made up of simple carbohydrates causes a spike in blood sugar which is followed by a drop in blood sugar. This spike and drop creates a roller coaster ride of hunger, cravings for carbohydrates, and decreased energy levels.

Simple carbohydrate breakfast items may include:

low-fiber sugared cereals
donuts
sweet rolls
muffins
white bagels
white toast with jelly
juices

Does that mean that you can never eat these items? Of course not. But to reduce hunger, aim for a nutrient-rich breakfast with a high satiety factor. Satiety is the ability of a meal to offer a feeling of prolonged fullness. Including fiber, fat, and protein in your meal can slow the overall release of glucose into the blood, which allows an appropriate release of insulin. This increases the overall satiety of the meal -- keeping you full longer.

High fiber, complex carbohydrates (such as whole grains) have low glycemic loads, and they are packed with vitamins and minerals. Eating these healthy carbohydrates in combination with healthy fats and lean protein further improves the satiety of the meal. For instance, choose whole-grain toast with a slice of low-fat cheese or salmon, or a whole-wheat muffin or waffle with fruit spread or almond butter.

Also try varying the size of your breakfast. For example, you may find that increasing the amount of food eaten at breakfast, and balancing this out by decreasing the amount of food eaten at dinner, more closely matches your personal hunger profile.

Experiment with various combinations until you find a variety of meals that provide you with satiety for a few hours. Remember, being hungry 3 to 5 hours after eating is normal. Individuals vary in their sensitivity to blood sugar swings so it may take some time until you find what meals provide optimal satiety for you.

Best Exercises to Firm the Upper Arms

Mon, 24 Sep 2012 11:47:21 GMT

When asked to name your number one problem area many would say the back of the upper arm, or the triceps. Unlike their frontal counterparts, the biceps, the triceps are frequently underutilized in daily activities and weaken without special attention.

The triceps muscle has three heads, or portions, that originate at the shoulder blade, upper arm bone, and elbow. The triceps come into play when extending the forearm, such as when using a hammer. Toning these muscles will decrease underarm jiggle. While decreasing overall body fat is the only way to reduce arm fat, firming the arm muscles will improve the overall appearance your triceps.

The American Council on Exercise has sponsored research to determine which exercises are the most effective for toning and strengthening the triceps. The 8 most effective triceps exercises include:

Triangle Push-ups
Triceps Kickbacks
Dips
Overhead Triceps Extensions
Rope Pushdowns
Bar Pushdowns
Lying Barbell Triceps Extensions
Closed-grip Bench Press

Researchers concluded that the top three exercises on the list are sufficient for quickly toning and strengthening the back of the upper arm. This is because triangle push-ups and dips use your body weight to strengthen the muscles. Without the assistance of a weight machine, cheating on form and range of motion is more difficult. Triceps kickbacks can be done with dumbbells or weighted household items such as water jugs or canned goods.

Perform strength-training exercises that target triceps muscles at least twice per week. It is best to rotate through two or three different exercises at each session with two sets of 8-12 repetitions per exercise. To vary your pattern, you can increase the weight and decrease the reps down to 6, or decrease your weight and increase reps up to 15. The variety of exercises and intensity will help fully train the different portions of the muscle.

Laura and Dave – A MyFoodDiary Success Story

Thu, 20 Sep 2012 11:34:32 GMT

Age: Laura 46 & Dave 49

Highest weight: Laura 248 & Dave 280

Weight now: Laura 144 & Dave 185

Total pounds lost: Laura 104 & Dave 95 ^†

What was the turning point that motivated your lifestyle change?

As I was nearing the end of physical therapy for a chronic hip issue and wondering what the next step would be, my PT, who is one of my best friends, challenged me to train for a triathlon. I simply stared at her and said, "You realize I am 210 pounds and have a total knee replacement, right?!" Her answer? "Do what you can." So I shocked her by taking her up on her challenge and signed up for a duathlon as my first event. Dave saw how I was getting more active and he wanted to spend time with me as I was training for events.

How did MyFoodDiary.com help in your weight loss journey?

It helped us to become more mindful of when and what we ate. Neither of us realized how many calories we ate due to mindless snacking through the day, or how much that second helping at dinner was playing a part in our maintaining or gaining weight. Also, seeing the smiley faces on our MyFoodDiary Daily Report at the end of the day is a nice touch, too.

Describe your new, healthy lifestyle?

We move our bodies consistently with purpose. We have at least one race set up a month to keep our focus. Moving our bodies and mindful eating has been key for us. We know how many calories we are allotted each day and stick to that pretty closely. When we go over our allotment, there is no beating ourselves up, we just go back to what we know the next day.

What has been your biggest challenge, and how have you overcome it?

Knowing that there will always be foods that fall into the empty calorie category, we make adjustments so that we can still enjoy some of those foods. It may mean a much smaller portion, just to satisfy the taste for it. It may mean we increase our activity level. We have found ourselves thinking, "Is this going to be worth the calories?"

What is one new healthy habit you didn’t expect to like, but you now love?

Dave—Ground Turkey. Being a Kansan, I was raised on beef. I eat ground beef now and notice how heavy it tastes. Recipes now taste better because the turkey seems to be lighter in flavor, and it takes on the flavor of the spices we use.

Laura—Training. I always knew exercise was good for mind, body, and spirit, but now I have come to dislike my scheduled rest days. I actually miss working out. I feel so much better when I get my workouts in.

What has been the greatest reward of your weight loss success?

Dave— Being more active. I can do things that I never did, or had great difficulty in doing, when I was heavy. I feel better and have more energy. Before I could only cycle 10 miles. Now, Laura and I can ride our bike 50 miles in one day, and I have little difficulty in doing so. I have been able to control my diabetes with exercise as well.

Laura—Seeing my family and friends make the choice to become more healthy and fit on their own terms. I didn't wag my finger at them saying, "You should exercise with me or eat better." Our family participates in races together, and because we all share in the same mindset about fitness, it has created a stronger level of connection between us. Who could possibly ask for more?!

What's next? Any upcoming plans that were influenced by your weight loss?

Dave—I decided to put my new level of fitness to the test, and I will be running my first half marathon at the Detroit Free Press Marathon in October.

Laura—I have moved from my career as a physical therapist assistant to being a Personal Development Coach. I have also set a goal to compete in 50 events by the time I turn 50. Right now, I am 46 and have already completed 21.

What is your best advice for others?

Healthy Eating. Realize that you have to decide to make sustainable food choices. You can't just cut out all your favorite foods and have consistent success. Learn to make your favorite recipes with healthier options, and use portion control when it comes to those foods that may not be the best choice. Use the 3 bite rule. The first one is always the best tasting, and the third is to be savored because it's the last one.

Body Movement. Find 1-3 activities that you enjoy and that are a little challenging; you will likely never stick with a physical activity if you go into it dreading it. Also, consistency is a major key. The days we don't feel like working out are usually the most satisfying because we pushed through our excuses and just did it.

General Healthy Lifestyle. Realize fitness is a lifestyle; that means it's a sustainable way of living life. It might sound funny but when you engage in a physical activity it is a mind, body, and spirit experience. You will feel better mentally and emotionally because you made yourself a priority and stuck with it. This translates to the obvious physical benefits, but it is also a place where you can pray, meditate, or commune with nature, and that helps your spiritual connection just as much.

^† Total weight lost with MyFoodDiary: Laura 66 & Dave 43

5 Healthy Fall Foods to Eat Now

Mon, 17 Sep 2012 11:40:43 GMT

Foods eaten at the peak of their season not only offer the best flavor, but they overflow with nutrients. Every day scientists discover more components of these fresh foods that benefit our health. The healthy qualities of these fall foods will give you even more reasons to fill your plate!

Apples

Always considered a nutritious food, apples have more recently made health news due to quercetin. This antioxidant not only helps to prevent cellular damage, but it also has anti-inflammatory properties. Quercetin prevents the release of histamines leading researchers to believe it could reduce symptoms of allergies.

Tip: Keep the skin on. According to University of Illinois Extension, almost half of the vitamin C in an apple is located just under the skin. The skin also contains nutritious fiber.

Pumpkin

Move over carrots, pumpkins promote healthy vision too. Pumpkin contains lutein and zeaxanthin which are associated with preventing cataracts and reducing risk for macular degeneration. Pumpkin is also rich in vitamin C and dietary fiber.

Tip: Orange-flesh winter squash share these health benefits. A few varieties to look for: Cinderella pumpkins, Kabocha, Cushaw, Butternut squash, and Delicata squash.

Purple Cabbage

Crunchy purple cabbage contains sinigrin, which is converted to an isothiocyanate compound with unique properties linked to cancer prevention. The purple variety has a slight advantage over green cabbage due to anthocyanin pigments. These polyphenols act as antioxidants to protect against chronic disease. Cabbage is also packed with vitamin C, and because cabbage is often eaten raw in salads and slaws, the vitamin C isn’t destroyed during cooking.

Tip: Top tacos with shredded purple cabbage instead of iceberg lettuce for a boost of nutrients, flavor, and texture.

Leeks

Related to garlic and onions, leeks are part of the allium family, but they get much less attention for their star nutrient content. Leeks contain the flavonoid kaempferol which has been shown to prevent damage to the lining of blood vessels making leeks beneficial for cardiovascular health. Leeks also provide folate. Folate has been found to balance homocysteine levels to protect against cardiovascular disease.

Tip: The whole leek is edible, but the highest concentration of nutrients are found in the lower leaf and bulb.

Cranberries

Tart, red cranberries contain polyphenols with anti-bacterial properties, which reduce risk of urinary tract infections. Whole cranberries also have anti-cancer properties and provide antioxidants. This berry promotes a healthy cardiovascular system and digestive tract because it reduces the inflammation that is associated with disease.

Tip: Chop fresh cranberries in a food processor, and add them to salads and cereals for tart flavor and extra crunch.

Why Diets Don’t Work

Thu, 13 Sep 2012 11:50:50 GMT

The phrase "diets don't work" means that diets don't work in the long run. You may temporarily lose weight, but traditional approaches to dieting are not usually effective. If you simply go on a diet and don't permanently change your lifestyle, you will eventually gain the weight back.

Approximately 90 to 95% of dieters fail to keep the weight off permanently. This means that traditional dieting has a dismal success rate of only 5 to 10%.
It is estimated that about half of American women are on a diet at any given time. Despite this large number of dieting individuals, one-third of Americans obese.

So, what is the answer? We must revamp our lifestyles and permanently incorporate self-loving behaviors that include consuming healthy foods and performing daily enjoyable activities.

Crash diets are punishing, ineffective, and are often motivated by self-loathing and body dissatisfaction. Few people can sustain such a negative way of life. Instead, focus on the positive. Don't force yourself to live on grapefruit, bacon, or cabbage soup. Instead, find healthy foods that you enjoy. If you don't like to run, don't. Find a form of exercise that is enjoyable to you. You will find that making positive, healthy changes to your lifestyle can be very rewarding and reinforcing. The end result is a healthy and enjoyable lifestyle that is permanent.

10 Tips for Losing the Last 10 lbs

Mon, 10 Sep 2012 17:36:16 GMT

As you lose weight, your body needs fewer calories to maintain the new you. This reduced need for calories makes it especially hard to lose those last 10 pounds. Try some of these tips to push through a plateau and reach your goal weight.

Move more throughout the day.

The calories burned by adding small bouts of movement to your day add up. Do everything you can to keep moving. Take a quick break from the computer, and walk a flight of stairs at the office. When watching television, do some push-ups or crunches during the commercials.

Add a workout.

Consider adding an extra workout to your week to boost calorie burn. If you simply can’t squeeze in another walk or fitness class, get up a few minutes early and do a 15 minute circuit workout. Pick several exercises such as jumping jacks, squat jumps, planks, front kicks, and bicycle crunches, and do each exercise for 30 seconds. Repeat the circuit until you have completed 15 minutes.

Change your exercise intensity.

A small change in your normal intensity will boost calorie burn. If you walk for 30 minutes per day, add speed intervals. Walk very fast (like you are late for an appointment) for 1 minute, and then recover by walking at your normal pace for 3 minutes. Continue this pattern for the entire workout. The same can be done with cardio machines, biking, or running. Adding a new route that includes hills is another way to increase intensity.

Challenge your strength.

It is easy to get into a rut with strength training, but muscles must be challenged with increased weight and new movement to strengthen and grow. You can increase the number of repetitions, or the amount of weight, or better yet, try some new moves. Trade weights and machines for challenging exercises using your body weight such as side planks, plank push-ups, wall-sits, reverse lunges, and jump squats.

Alter your pattern.

Do you exercise in the mornings? Morning workouts are effective because you are less likely to skip out later in the day, but it isn’t the best time to exercise for everyone. Maybe you wake up sleepy and don’t push as hard as you would if you exercised in the afternoon or evening. Regardless of your regular workout time, try switching two or three of your workouts to a different time of day to boost calorie burn.

Cut out alcohol.

A glass of wine can halt weight loss, even if it fits into your calorie budget. When acetate from alcohol is available for energy, it becomes much more difficult for the body to burn fat. Try cutting out alcohol completely for a few weeks to reach your goal weight.

Refresh your snacks.

Limit your snacks to 200 calories or less, and make sure they are a balance of protein, complex carbohydrates, and healthy fat. Add more fresh fruits and vegetables to your snacks. The water they contain will hydrate you, and the fiber will help you feel full longer.

Eat more fresh foods.

Does your diet consist of many packaged and pre-made foods? Even “diet” varieties can contain hidden salt and preservatives that make you retain water and feel bloated. Add more fresh foods to your meal plan. If you don’t have time to make them yourself, take advantage of salad bars, and healthy wraps and sandwiches in the deli of health food stores. Changing your diet to include more fresh foods and fewer foods from a package may be the nutritional boost you need to get past those last 10 pounds.

Eat more often.

Have you given up between-meal and bedtime snacks in order to cut calories? It might be time to add them back in. A well-balanced snack between your meals, or a bedtime snack, gives you energy and reduces hunger. That extra energy will help you push through tough workouts so you’ll burn more calories, and you will be less likely to overeat at meals.

Re-evaluate and recommit.

Weight loss can be a long journey and as you near your goal weight, it is easy to let minor distractions get you off track. Take time to assess your current situation. Maybe you are already within your healthy weight range, and losing those last 10 lbs is no longer necessary. It’s okay to reevaluate your goal weight throughout the weight loss process. If you decide they do need to go, recommit to the healthy habits that got you to where you are now, and those last few pounds will be history.

Kim T. - A MyFoodDiary Success Story

Fri, 07 Sep 2012 00:20:57 GMT

Name: Kim
Age: 51
Starting Weight: 191
Weight now: 145
Total pounds lost: 46

What was the turning point that motivated your lifestyle change?

I had a gastric bypass about 25 years ago, and I lost 120 lbs. Over the years I started putting the weight back on. Last year, when I saw my twin sister (she also struggles with her weight), I knew I was headed right back to being obese. I had to put the break on. I had tried other programs, but I was not successful.

How did MyFoodDiary.com help in your weight loss journey?

I knew I needed to be accountable and keep track of my food intake. It made it so much easier tracking my food and weight. Since I lost the weight, I still keep track of what I eat, and my husband and I step on the scale every week to keep tabs on where we are and what we need to do.

Describe your new, healthy lifestyle?

I exercise more (walking and stretching), and I lead an active lifestyle. We go to Florida in the winter months and there I am able to swim an hour a day. I am able to do more, and I want to do more since I have lost the weight.

At the grocery store a few months ago, my husband asked me to hold 3 bags of dog food and I wondered why. He said, "That is what you lost. Now you know what you have been carrying around!"

What has been your biggest challenge, and how have you overcome it?

Finding lower calorie foods that also taste good, and staying within my calorie budget. I know for success I have to watch my serving sizes. I love fresh fruits and vegetables, but I would eat a whole watermelon and not think it was bad, never looking at the calories I was consuming.

What is one new healthy habit you didn’t expect to like, but you now love?

Keeping track of the foods I eat, and staying within the 1200 calories allotted. My new food habit I find easy to do is measuring out the food I am allowed. I don't graze, and once I eat what is allowed, I am done.

What has been the greatest reward of your weight loss success?

The ability to wear all the new (old) clothes! That fact that I want to go for a walk, and that I don’t just think about it.

What is your best advice for others?

It is never too late to start again. If you get off the plan one day, get right back on the next day.
Don't deprive yourself of something you love to eat. Just make sure you count the calories and watch the portion size.
Revise recipes. If you have a favorite food, remake it with lower calorie ingredients. Use the MyFoodDiary Recipe Builder to enter the recipe and it will calculate your calories. You may be surprised by the difference.
Enjoy your activity. Try to find new activities that burn calories (swimming, gym classes, walking). I even do chair exercises just to keep moving.
Get enough sleep. Get 7-9 hours of sleep nightly, and don't snack before bed time.
Be honest. Lying to yourself does not help, but being honest will get you to the goal faster.
It’s a lifestyle. Remember, you are not DIETING. You are making a lifestyle change.

Beginner Interval Training

Tue, 04 Sep 2012 15:22:34 GMT

Interval training is defined as a workout that changes the intensity of exercise at various intervals -- typically with a hard bout followed by an easier recovery bout. When applied to cardio workouts, interval training is a great way to not only add variety, but to also crank up the number of calories burned. Research clearly shows that interval training is the best way to improve your cardiorespiratory fitness.

Interval training is a great way to challenge your body in different ways because the varying intensity requires a reliance on different muscles. This means that you get a better overall body workout.

You can add intervals to any workout by alternating lower intensity intervals, also known as recovery periods, with higher intensity work intervals. The length and intensity of each bout can be tailored to meet your individual needs and training goals. An example would be 30 seconds to 2 minutes of higher intensity intervals, alternated with 2 to 5 minutes of lower intensity intervals. If you are new to interval training, these tips will help you get started.

The more intense the work interval, the longer recovery period you'll need.
The work intervals do not need to be at the same intensity. Likewise, the recovery periods can also alternate intensity and duration.
There are various ways to crank up the intensity of the work interval. For instance, if you are jogging, you can either increase your jogging speed or increase your incline.
Remember to start off slow and work from your current fitness level. If you are a walker, start by eyeing an object in the distance, such as a telephone pole. Then power walk to the pole with good form. Return to your normal pace and maintain this until your heart rate returns to your target range. Repeat this process throughout your walk.
As your fitness level increases, adjust the difficulty of your session by either increasing the length or intensity of the work interval, or decreasing the time of the rest interval.

Interval training can be as simple or as complicated as you wish to make it. Whether you're swimming, bicycling, rowing, dancing or circuit training, intervals can enhance the quality, and reduce the monotony, of any exercise session.

Some People Dream of Success

Mon, 03 Sep 2012 18:59:11 GMT

11 Healthy Distractions to Help You Stop Snacking

Thu, 30 Aug 2012 11:32:06 GMT

Stress and boredom are easily mistaken for hunger. A quick distraction can keep you from reaching for a snack when you are not truly hungry. Here are 11 ways to distract yourself, and skip the snacking.

Tackle a problem.

Whether it’s a family dilemma or a work project, we all have a problem that needs to be solved. Start brainstorming solutions. Maybe it’s a list of babysitters to call after you get a last minute invitation. Perhaps it’s drafting a timeline for a project deadline. Giving your mind something challenging to focus on will make you less likely to focus on your next snack.

Have fun with your kids.

So much of our time as parents is spent taking care of the basics of feeding, bathing, and cleaning. Take a moment to do something fun with your children. Teach them a new game, toss a ball in the backyard, or simply sit down to talk about their day.

Read 5 pages.

Maybe you are halfway through a great novel, or there is an article in a magazine you’ve been meaning to read. Stop for a few minutes, and read at least five pages. Chances are your thoughts of snacking will subside by the time you are finished.

Do 15 push-ups.

Stopping to squeeze in an exercise will remind you of two things – how much time it takes to burn off the calories from mindless snacking, and how far you’ve come in reaching your fitness goals. Can’t get down on the floor at the moment? Do wall push-ups, squats, or hold a yoga pose.

Grab your journal.

Spend a few minutes writing down something positive. Making a list of ten things you are thankful for is a great practice. Force yourself to think back to a special moment or feeling, and be specific. Your thankful thinking will help you forget all about snacking.

Check a chore off the to-do list.

When hunger hits, pick a task on your to-do list, and use it to get your mind off snacking. Fold the laundry, wash the dishes, or vacuum the living room. You’ll save calories, and you’ll have a clean house to show for it.

Walk 1 lap.

Take a short walk. If you are at home, walk around the block. At the office, circle the outside of the building, or climb a few flights of stairs. Anytime you can replace the urge to snack with physical activity you will not only cut calories, but you will be burning a few too.

Respond to an email.

There has to be at least one email in your inbox that you’ve been meaning to respond to. Skip the snack and do it now. Schedule the meeting you’ve been putting off, or update a family member on any news you haven’t had time to share.

Review your list of goals.

Put your fitness goals in writing, and keep them with you. When you feel the urge to snack, pull out your list and evaluate where you stand. How many goals have you accomplished? Are you on the right track? You may need to revise your goals as you improve your fitness. Use this time to make changes and assess your progress.

Become active in our forum

MyFoodDiary offers an active forum where members can encourage each other and share advice about fitness. Join a group or participate in a weight loss challenge. Chatting with fellow members can distract you from snacking, and can provide support for your new healthy lifestyle.

Stop and notice what’s around you.

Mindless snacking can result from too many demands on your time. Take a moment to put on the brakes. Stand up, and step outside or look out the window. Focus on the weather, the view, and how you feel. Give yourself a few minutes to be in the moment and to assess if you really are hungry.

10 Herbs that Flavor Food and Improve Health

Mon, 27 Aug 2012 11:38:07 GMT

Herbs give fresh flavor to food, but the benefits go beyond great taste. Research shows herbs contain nutrients that improve health in unique ways. Some provide the anti-inflammatory benefits of aspirin while others have the power to fight unhealthy bacteria. Start adding these herbs to your recipes today!

Basil

When you take a dose of ibuprofen or aspirin, these medicines block an enzyme to reduce inflammation. Research shows that the oils in basil have the ability to block these same enzymes. In addition to the fresh, crisp flavor it adds to food, basil provides vitamin K, vitamin A, iron, and calcium.

Uses: Top pizza with fresh basil leaves just before baking, add them to sandwiches, or thinly slice the leaves and sprinkle them over fresh tomato slices with salt and pepper.

Cilantro

Cilantro is a common ingredient in Mexican cuisine, and its bright green leaves and seeds are anti-bacterial. Research suggests that cilantro contains a compound that kills salmonella, a major cause of foodborne illness.

Uses: Add fresh cilantro leaves to salsa, tacos, dips, salads, and noodles.

Chives

With its pungent flavor, it is no surprise that chives come from the same group of allium vegetables and herbs as onions and garlic. They contain compounds that act as antioxidants to reduce the risk for cancer.

Uses: Add chopped chives to scrambled egg whites, pasta salads, potato salads, or to Greek yogurt for vegetable dip.

Dill

Dill has anti-bacterial properties similar to those associated with garlic. It can also help protect against free radicals and the carcinogens found in grill smoke. This makes dill an ideal herb to use with any food you plan to grill.

Uses: Sprinkle chopped dill over fish, beef, or sautéed vegetables. It can be used in omelets, or stirred into cucumber salad and tuna salad.

Mint

Mint is best known for its ability to sooth the digestive system making it helpful for gastrointestinal disorders, such as irritable bowel syndrome. It also provides manganese, vitamin A, and vitamin C.

Uses: Add chopped mint to fruit salad, or drop a few leaves into your favorite berry smoothies. It also makes a good seasoning for beef and lamb.

Oregano

Research shows that oregano has the highest antioxidant content of herbs, and it also surpasses many fruits and vegetables. One analysis showed it contains 4 times the amount of antioxidants found in blueberries.

Uses: Add oregano to homemade marinara sauce or tomato soup. Sprinkle minced leaves over pizza, and simmer bundles of oregano stems in soups and stews.

Parsley

Often a garnish, nutritious parsley should be added to your food, not your plate. Parsley provides vitamin A, vitamin C, and folic acid. Similar to dill, parsley’s antioxidant activity may fight against carcinogens, such as those in grill smoke.

Uses: Stir chopped parsley into pasta salads, cold bean salads, or tuna salad. Mix it into ground beef before making hamburgers, or sprinkle it on top of soups and stews before serving.

Rosemary

Not far behind oregano, rosemary is also part of a group of herbs with the highest amount of antioxidant activity. Several studies show that it can fight the pathogens that cause foodborne illness, such as Listeria.

Uses: Add chopped rosemary leaves to marinades for grilled meats and vegetables, or sprinkle some on vegetables before roasting. Simmer stems of rosemary leaves in soups and stews.

Sage

The oils in sage have been found to reduce inflammation, which is common in those with rheumatoid arthritis and asthma. It is also rich in vitamin K, an important vitamin for bone health.

Uses: Add finely chopped sage to chicken salad, or to tomato sauce. Add a few sage leaves to fish and vegetable packets before grilling.

Thyme

Along with being rich in antioxidants that protect cell membranes, thyme is also anti-microbial. Its oils protect against microbes on fresh foods, such as lettuce, that could cause illness. Thyme is also rich in iron, manganese, and vitamin K.

Uses: Add thyme leaves to salad dressings, or marinades. It is also delicious in pasta sauces, roasted vegetables, and beans.

Judy B. -- A MyFoodDiary Success Story

Thu, 23 Aug 2012 11:39:12 GMT

Name: Judy
Age: 53
Starting Weight: 200
Weight now: 148
Total pounds lost: 52

What was the turning point that motivated your lifestyle change?

As a Mom of three, I allowed my physical fitness needs to slip, which eventually spilled over into careless eating habits. As both my children and I aged, I found it more difficult to maintain my weight with sporadic exercise routines. As I approached 50 years of age, my weight issues continued to escalate. I was determined to commit to a consistent exercise program including both an aerobic and weight training component.

After a year without of any weight loss success, I was confused and discouraged. At my annual exam, my doctor concluded I was eating high quality foods, however, I was simply eating too much. The steps I had taken in the past to lose weight would not work for me based on where I was in my life. She recommended keeping a “diary” of my food and suggested MyFoodDiary.com. To be completely honest, I had also had enough of being overweight – I felt like a prisoner in my own body.

How did MyFoodDiary.com help in your weight loss journey?

MyFoodDiary made all of the difference between success and failure – between 200 and 148 pounds! At first I was nervous I would starve on the amount of calories that were recommended for my weight loss, but I came to understand how distorted my perception was regarding portion size. MyFoodDiary has brought awareness and true change to my eating habits.

The easy format actually encouraged me to stick with tracking my food intake. The formulas for losing weight safely were easy to understand.

Describe your new, healthy lifestyle.

I approach food so differently now. First, I write everything down – everything! The suggestions in the Daily Report and Resources tab have moved me to tweak my intake towards more fiber, fewer simple carbohydrates, and leaner sources of protein. I read the expert tips, weigh my food, and place my food on smaller dishes. The food charts have also challenged me to reduce my simple sugar intake.

My weight loss resulting from changed eating habits also inspired me to adopt a balanced and consistent exercise regime. I have made exercise a priority and view it not as a luxury but as a prerequisite for good health.

What has been your biggest challenge, and how have you overcome it?

My biggest challenge is maintaining a presence of mind while eating out and estimating the calories for my diary. I have overcome the first by eating something healthy at home so I do not arrive at the restaurant starving. Second, I ask the restaurant if they have a nutrition guide. If one is not available, I attempt to find an equivalent meal in the diary database.

What is one new healthy habit that you didn’t expect to like, but now love?

I tried yoga for relaxation, but was stunned at the power and flexibility components of the practice. The power yoga classes I attend have significantly increased my flexibility and sculpted just about every dimension of my body. I have never been stronger and I am hooked!

What has been the greatest reward of your weight loss success?

My health has greatly improved. My blood pressure dropped from 120/80 to 110/70, pulse rate is in the low 50’s, and my cholesterol is in the 140’s. The icing on the cake is that I dropped TWO jean sizes!

What’s next? Any upcoming plans that were influenced by your weight loss?

I look forward to working out with my very active college-aged daughters. I want to lead by example and show that you can live your life well no matter what age you are. We have the ability to influence our health and lifestyle and, in turn, inspire others to do the same.

What is your best advice for others?

Educate yourself about what you’re eating. I believe the more you know, the better choices you make. When travelling, I always bring healthy food with me so I do not get “caught out” and end up making poor choices.
Be open to giving different exercise options a try and join a fitness facility if you are able. I have found that connecting with individuals at the club keeps me accountable and engaged. Surround yourself with active people!
Do not give up if you have failed days or even weeks. It’s very easy to feel defeated when you’ve eaten something you shouldn’t have or didn’t exercise when you should have – but be kind to yourself. There is always a new morning!

11 Tips for Exercise Motivation

Mon, 20 Aug 2012 11:38:22 GMT

There are various strategies that you can employ to help you stay motivated. The most critical factor is that you find an activity that you enjoy. If you don’t enjoy the activity, once the initial excitement and willpower of starting a new program has ceased, you will likely give up your exercise routine. Here are a few tips to help you stick with your program.

Think outside the box when selecting activities. Try something new that you initially find intimidating. Once you become a regular, your sense of pride and accomplishment will be even greater.
Don't let being a beginner intimidate you. Everyone was a beginner at one point, no matter what the activity or sport.
Cross-train, cross-train, cross-train. Doing the same old thing every single day will burn out even the most avid exerciser. Find at least two activities that you enjoy and alternate them throughout the week.
Choose activities with an endpoint. It is motivating to have something to work towards. For example, train with the intent to run or bike in an upcoming race. Update these goals as you attain them, and set new goals for future events.
Schedule your workout. If you don't make room for it in your busy schedule, you're not giving yourself a fighting chance. So many things demand a spot in your life, and everything else is scheduled - work, school, church, social events. Your workout is just as important as any other appointment, so treat it that way.
Select days and times for your exercise that are appropriate for your lifestyle. If you are truly not a morning person, don't set your alarm an hour earlier to workout at 5 am. It may work in the short term, but fighting against your natural circadian rhythms will be a constant uphill battle. Experiment with your schedule until you find a time slot that works for you. Remember, it doesn't have to be the same time every day.
Explore your options. Work with your employer to shift your schedule. Take a 90-minute lunch break to workout and stay 30 minutes later in the evening, or come in earlier so you can leave earlier and squeeze in exercise before picking up the kids. Employers are currently struggling with insurance costs and often work with employees who are taking strides to improve health.
Consider finding a workout partner. When someone else is depending on you, it ups the ante. It doesn't have to be for every workout. Mix it up. Schedule a weekly Saturday hike with your spouse and a noon yoga class with your best friend. Inform family members and friends about your desire to integrate these times into your schedule.
Stay accountable. Sign a contract stating that these are the exercise steps you are going to take to improve your quality of life. Ask friends in the MyFoodDiary forum or through social media to check up on you, and ask about your workouts. Record all of your activity in the Exercise Log so that you can see just how many calories you are burning and how it influences your weight.
Be a good manager. Some approaches to exercise may not work at all while others may simply need a bit of tweaking. A good manager will tackle the problem from a different angle until the problem is solved. If your current exercise routine is not working for you, adjust it until you find a fit. Be a good manager of your health and stick with it!
Be patient. Don't give up! Integrating exercise into daily living is a lifestyle habit and it will take some time to perfect.

6 Steps to Improve Body Image and Self-esteem

Thu, 16 Aug 2012 12:15:49 GMT

Harboring a poor body image can do more than just hinder your weight loss efforts. It can make you downright miserable. Your journey to becoming a healthier person will benefit greatly if it is preceded by self-love and self-respect.

Step 1

Start by recognizing that the only opinion that matters is your opinion. Self-respect originates from the self – not from others.

Step 2

Break the vicious cycle of dieting. In order to do this, you need to first recognize the cycle, which typically follows this pattern:

You have feelings of inadequacy and discontentment with your body.
You start a crash diet in an attempt to lose weight.
You are not able to maintain the unrealistic requirements of your crash diet.
You regain the weight that you lost (and oftentimes surpass your original body weight).
Your feelings of inadequacy and discontentment with your body are worse than when you started.

Sound familiar?

There is one simple secret to avoiding this trap: Do not crash diet. Crash diets are not sustainable and they do nothing to teach you healthy habits. Instead, try to convert your existing lifestyle into a healthy one. Luckily, you are already on the right path by using MyFoodDiary.com.

Step 3

Chronic dieters who have experienced repeated failure commonly bash themselves with negative self-talk. Re-wiring those negative self-talk tapes is the first step in learning self-love.

A good place to start is with positive affirmations, which are statements that affirm positive characteristics about you. This can provide a gateway to achieving self-love. We don't fully understand how positive affirmations work, but we know that they do.

Take a few minutes at the beginning of each day and repeat the saying out loud to yourself -- preferably while looking in the mirror. Affirmations should use words and phrases such as respect, cherish, care for, love, dignity, beautiful, treasure, worth it, whole, complete, esteem, confidence, health, acceptance, and responsibility. Create your own uplifting affirmations that have meaning for you. An example may read something like this:

"I am beautiful, complete, and whole. I respect and cherish my body and its amazing and miraculous functions. I love and care for myself at all times."

Repeat them throughout the day, especially when you recognize negative self-talk replaying in your mind. Affirmations gently remind you of your focus, and help you dismiss destructive thoughts.

Step 4

Start journaling your thoughts and feelings. This is another powerful tool for identifying negative self-talk, and challenging it. Each day, commit to writing something in the Personal Notes section of your account. You do not need to write about anything specific -- just write at least 3 paragraphs a day. Sooner or later, ideas and feelings will start to surface and you can confront them in writing. Always end your journal entry with a positive affirmation.

Step 5

Be patient and gentle with yourself. Take special time out on a daily basis, and allow yourself to decompress. Remind yourself that you are more than what is on the outside and that people come in different shapes and sizes. Refuse to succumb to the shallow criteria often put forth by society. Explore your interests and talents, and focus your energies on experiencing life through those channels. Instead of concentrating on how you look, direct your energy and thoughts to how you feel when you eat well and move your body. Always view your dietary intake and exercise as ways in which you are caring for and nurturing your body -- not as a way to simply lose weight.

Step 6

If you continue to struggle, consider finding a counselor or a therapist to help you work through some of these issues. Oftentimes, having an objective party to challenge your self-defeating beliefs can be helpful. Know that each of us has a purpose and a reason for being here, and rarely does it have anything to do with how we look.

Recognizing Hunger Signals

Mon, 13 Aug 2012 11:46:06 GMT

Chronic dieting can result in a numbing of hunger signals and an inability to recognize fullness. If you don't respond to hunger knocking on that internal door, eventually it will stop knocking. Eating then occurs in response to stimuli other than true hunger, and that's when the troubles begin – oftentimes resulting in emotional eating and rebound binges.

With a little attention to the task, you can re-train yourself to recognize and respond appropriately to hunger and fullness signals. Hunger should be embraced and treated as a valued communication with your body – not something to be feared. Listening to your body and taking the time to care for its needs are critical steps in learning to love and care for yourself.

The first step in recognizing hunger signals and eating intuitively is to be present in the moment. This is difficult to do in our current society where we are constantly looking to the next task even before finishing the prior one. Taking the time to slow down will provide you with a multitude of health benefits. Realize that it is normal for hunger to occur 3 to 5 hours after eating. Start familiarizing yourself with the different levels of hunger and the individual signals that your body relays to you at various stages.

Initiate this process by listening. Check in with your body throughout the day and rate your hunger. A common way to rate hunger is on a scale of 1-to-10 with 1 equivalent to a state of starving and 10 being a state of extreme fullness.

Ideally, you want to initiate a meal when you are in a state of hunger but not completely famished (a scale rating of about 3), and finish a meal when you are in a state of fullness but not completely stuffed (a scale rating of approximately 6).

0 = Starving, famished, headache
3 = Need to eat something, hunger pangs
5 = Comfortable, lightness about you
6 = Somewhat full, satisfied and content
8 = Overfull, need to loosen clothing, must sit for awhile
10 = Nauseated, vow to never eat this much again

It takes a while for the signal of stomach fullness to reach the satiety centers in the brain so it is a good idea to stop eating before you feel full. In other words, if you stop eating at a rating of about 6, you will ultimately end up at a fullness rating of about 7 shortly following the meal.

It may be helpful, to associate numbers on the rating scale with situations in the past. For instance, if you have ever fasted for a religious occasion, try to remember how it felt to be truly hungry and correlate that empty, rumbling feeling in your stomach with a rating of 1.

On the opposite end of the spectrum, recall a time when you've really overeaten, maybe a Thanksgiving dinner, and correlate a number 10 with the feelings of overeating. Likewise, remember a time when you thoroughly enjoyed a fantastic meal and were able to stop eating when you had met your hunger needs. Remember how comfortable and satisfied you felt and mesh this memory with a number 6 on the scale.

Although individual differences exist, the list below can provide some common hunger symptoms:

Feeling of emptiness in stomach
Gurgling, rumbling or growling in stomach
Dizziness, faintness or light-headedness
Headache
Irritability, easily agitated
Lack of concentration
Nausea

After a while you will be able to identify patterns in your hunger symptoms and correlate them with how often and how much you've eaten at your last meal. It may take some time for you to get comfortable with identifying normal levels of hunger and to recognize the pattern of eating that is best suited to you individually. Be patient with yourself and your body. Take the time to listen and care for yourself, and to get back in tune with your body and hunger.

MyFoodDiary Success Story

Thu, 09 Aug 2012 11:21:52 GMT

Name: Steve
Age: 50
Starting Weight: 297
Weight now: 172
Total pounds lost: 125

What was the turning point that motivated your lifestyle change?

I tried numerous diets over the years with limited success. I would usually lose 20-25 pounds, hit a plateau, and then fall off the diet and regain the weight. I was a typical "yo-yo" dieter. In January, 2011, I turned 49 and had grown increasingly unhappy with my physical condition and my appearance. I knew I needed to do something because it started to impact my health. I decided that by age 50, I wanted to make significant changes. In short, I decided my gift to myself for my 50th birthday was going to be my health. Some people might go out and buy a sports car or take an exotic trip to celebrate 50. I wanted something more enduring.

At that point, I decided I needed to lose 120 pounds to put me back into the realm of a healthy weight. I decided I was going to give myself at least a year to accomplish the goal, because no one loses that much weight in a short period. I knew I needed to set realistic short term goals and to work on both diet and exercise.

How did MyFoodDiary.com help in your weight loss journey?

I started to think about what had worked in the past. In short, it was one thing - accountability. I was looking for something that required me to be accountable and helped me to balance my diet and my exercise. MyFoodDiary seemed like a good fit. I tried the trial period and decided it gave me what I was looking for. I have logged in my food consumption and exercise since then without fail. It has become an important daily habit for me, and it has been integral to my success.

Describe your new, healthy lifestyle.

I have tried to be very mindful of what I eat and how much. I enjoy food, especially sweets, so I try to keep balance in mind. I always try to think about what I am eating before I eat it. It's amazing how much people eat without thinking about it. I also try to make good choices when eating. Once you make good eating choices a habit, it's amazing how much you can accomplish. I have also made exercise a centerpiece of my lifestyle. I usually exercise every day in some form (running, cycling, spinning, swimming, etc.). I have found that exercise also allows me more leeway with my caloric intake.

I started out riding a mountain bike until I got my weight down about 80 pounds. At that point, I felt it was safe to try running again. I had run back in the late 1980's and early 1990's, but quit. Running is now a passion with me. I have completed two half marathons and am scheduled for a third in October. My first full marathon will be in November in Richmond, VA. From mountain biking, I graduated to a road bike, and cycling has become my other passion. I rode in the MS 150 on June 2-3, 2012 on the Eastern Shore of Virginia. Running and cycling help me maintain and improve my conditioning.

What has been your biggest challenge, and how have you overcome it?

My biggest challenge was the same challenge I faced before. Plateaus. Since January, 2011, I hit many plateaus. My weight loss seemed to stop and nothing I did seemed to restart it. In the past, plateaus were my undoing. Almost without fail, I would be moving along with a nice weight loss only to hit a plateau. I would get frustrated, binge on something bad and give up. This time, I knew I would hit them. It's inevitable. So I decided to keep plugging and not let plateaus derail my efforts. This time, the plateaus did not beat me, I beat them.

What is one new healthy habit that you didn’t expect to like, but now love?

Running. When I had run in the past, I never really enjoyed it. It seemed like a chore. This time, I decided to learn how to run intelligently. I did some research about shoes and training, and I learned how to run in a disciplined way. Successful running requires discipline. I've learned how to do that and now I love it. It's had a wonderful impact on my weight loss and has helped me accelerate it.

What has been the greatest reward of your weight loss success?

Clothing choices. When I was tipping the scales at almost 300 pounds, I had very limited clothing choices. I was relegated to the Big & Tall section, which offered few choices. I also hated the way my clothes fit. Now, I can wear anything I want (within reason). My clothing choices have multiplied exponentially. I can buy my suits off the rack and the choices are almost limitless. My biggest problem is that I have had to have my clothes altered or replaced. The tailor is making a fortune off me. I'll take that problem any day of the week! The second greatest reward is having people tell me "you look great, how did you do it?" That never gets old.

What’s next? Any upcoming plans that were influenced by your weight loss?

My next goal is to complete a full marathon in November. I am registered for the Richmond Marathon and, absent injury, have no doubt I will complete it. I also plan to register for and complete a triathlon sprint.

What is your best advice for others?

Set reasonable goals, allow yourself the time you need, and stick to it. If you think "I have to lose 120 pounds," you will never do it. Instead, you have to think, "This week I want to lose 3 pounds, or 5 pounds." Pretty soon the 5 becomes 10, then 20, then 40 and so on. You learn to build on your success. You build up an inertia that lets you reach your goal.
You need to find some form of exercise that you like and make it a part of your routine. I think weight loss is a balance between diet and exercise. You need to find that balance. For me, I found a balance between my diet and running and cycling. Once I balanced the equation, the weight came off.
It sounds funny, but splurge on occasion. Every once in a while, I eat something I'm really craving like chocolate ice cream or apple pie. The calories may exceed my goal for that day, but the mental health aspect is important. Like a pressure valve. You just have to remember that you can't do that every day. There are some folks that say you shouldn't reward yourself with food. I think the occasional reward is healthy.

9 Hidden Benefits of Healthy Eating

Mon, 06 Aug 2012 12:00:26 GMT

Nutritious foods improve health and promote weight loss, but the benefits don’t stop there. Here are 9 hidden perks of healthy eating that don’t always get the attention they deserve.

Healthy smile.

When it comes to your smile, the benefit of healthy food goes beyond strengthening teeth. Yogurt contains microorganisms that may help fight the bad bacteria that cause bad breath, plaque, and gum disease. High-fiber fruits and vegetables that require lots of chewing stimulate saliva with antimicrobials to also reduce bacteria in the mouth. Harvard researchers have also found that fish rich in omega-3 fatty acids may reduce rates of gum disease due to reduced inflammation.

Fewer wrinkles.

Foods with high water content, such as fruits and vegetables, moisturize the skin and keep you hydrated. They also contain antioxidants to protect against cell damage for younger-looking skin. Omega-3 fatty acids found in fish, such as salmon, nourish the skin and may help reduce the appearance of wrinkles.

Less stress.

Omega-3 fatty acids protect against spikes in stress hormones, such as cortisol. Vitamin C has been shown to reduce these hormones while protecting the immune system. Magnesium, found in nuts and spinach, helps to keep stress at manageable levels. Black tea has been shown to reduce cortisol after stressful events making it easier for you to recover.

Flatter belly.

Sodium, carbonation, constipation, and excess air (due to eating too fast) can all lead to a bloated belly. A healthy diet that limits sodium and high-sugar carbonated drinks promotes a flatter stomach. High-fiber foods (such as fruits, vegetables, and whole grains) reduce constipation. Slower eating not only makes you more mindful of what you are putting into your mouth, but it also reduces the excess air you swallow that leads to bloating.

Improved mood.

Carbohydrate-rich foods are associated with increased serotonin, which is a brain chemical linked to improved mood. Complex carbohydrates, such as whole grains, are healthier choices because they will also stabilize blood sugar levels. Healthy foods that contain tryptophan (such as turkey, yogurt, and fish) are associated with improved mood because the body converts tryptophan in to serotonin.

Fewer cravings.

Spikes and rapid drops in blood sugar can result in unhealthy food cravings. Complex carbohydrates and lean proteins help to stabilize blood sugar to prevent these rapid changes. As your diet becomes balanced with nutritious foods, you will find that intense cravings for unhealthy food lessen over time.

Increased knowledge.

Healthy eating requires education. You learn what foods are nutritious, how to select the best quality product, and how to prepare it. As you learn more about healthy eating and incorporate new foods into your diet, your knowledge will increase. Over time, you will be more prepared to make informed nutrition decisions.

Less picky.

One of the top tips for encouraging children to eat healthy foods is to offer a variety. This same method works for adults. Don’t limit yourself to two vegetables and then give up when you decide you don’t like them. Try new ingredients regularly and explore ethnic cuisines. The more you experiment with healthy eating, the greater your willingness to try new things.

Better employee.

Healthy foods boost your brain power, and this means increased productivity at the office. Leafy greens contain antioxidants to protect brain cells from the damage causing cognitive decline. Omega-3 fatty acids are associated with improved concentration and mental alertness. The better your focus and attitude, the more effective you will be at work.

6 Tips for Hosting a Healthy Party

Thu, 02 Aug 2012 11:50:47 GMT

Mindless eating and drinking as you mingle at a party can send your caloric intake through the roof. When you are the host, lead by example. Follow these tips to throw a party that is healthy without sacrificing any fun!

Serve a meal.

Offering a variety of finger foods encourages people to try a little of everything, which can lead to overeating. By having guests sit down to a full meal, you can help them avoid the temptation. A meal around the table will encourage conversation, and define a beginning and end to eating for the event.

Offer smaller portions, and more courses.

A meal spread over four courses feels elegant, and allows you to serve smaller portions. Try cucumber cups filled with shrimp salad for an appetizer, a chilled gazpacho soup, an entrée of fish or chicken with fruit salsa and roasted vegetables, and a small portion of a decadent cake for dessert.

Have guests make their meal.

Take some of the pressure off yourself and let your guests assemble their own meal. Create a fun taco, pasta or salad bar with grilled meats, vegetables, and fresh toppings. This approach encourages creativity and mingling, and provides the benefit of having a meal instead of snacks. With lots of healthy toppings, your guests will have the option to make nutritious choices.

Offer a variety of drinks and mixers.

Fancy, signature cocktails are fun, but all of those juices and mixers are high in calories. You don’t have to cut out the alcohol, but provide a variety of light beers and use club sodas and flavored waters as mixers.

Don’t get overwhelmed.

Keep each course simple, and choose foods you can prepare ahead of time. Stressing out over the event could lead to overeating.

Make health a side note.

While your goal is to keep your party as healthy as possible, don’t make that the focus for your guests. The goal is to make fun parties with healthy foods the norm, and not the exception. After a party like this, guests will realize they aren’t missing out on anything, except for the calories.

4 Ways Exercise Reduces Stress and Improves Mood

Mon, 30 Jul 2012 13:49:58 GMT

From a change in brain biochemistry to an increase in self-confidence, regular exercise impacts the mind as much as the body. Here are 4 ways your workout reduces stress and improves your mood.

Happiness hormones

Serotonin is a neurotransmitter that improves mood, and its function is increased when you exercise. Physical activity also stimulates the release of endorphins, hormones that reduce feelings of pain and increase feelings of pleasure. Due to its power to increase these pleasure hormones, regular exercise is considered an effective treatment for mild to moderate depression.

Improved sleep

According to Dr. Virgil Wooten, a sleep medicine expert, 20 - 30 minutes of aerobic exercise will increase your body temperature for 4 to 5 hours, but it will then drop to a lower level than if you hadn’t exercised. This drop in temperature promotes restful sleep, which can improve your mood and reduce stress.

Alone time

With so much emphasis placed on the necessity of a workout partner for motivation, the benefits of exercising alone are often overlooked. Taking a break from conversation allows you to reflect and organize your thoughts. A quiet workout reduces stress and leaves you feeling mentally refreshed.

Sense of accomplishment

The way you feel after reaching your goal weight or finishing a 10K run improves your self-esteem and gives you a more positive outlook. Your sense of accomplishment increases self-efficacy, which is the belief in your ability to accomplish a task. As your self-esteem and self-efficacy build, your positive view of exercise, and the motivation to stick with it, will improve.

3 Tips for Ending Negative Self-talk

Thu, 26 Jul 2012 11:52:25 GMT

Negative self-talk is that little voice inside your head telling you that you can’t do it. These self-defeating thoughts are not only inaccurate, they limit your potential. Take control of your negative self-talk, turn it into positive affirmation, and start reaching your goals!

Identify the type.

The Mayo Clinic identifies four types of negative self-talk – filtering, personalizing, catastrophizing, and polarizing.

Filtering – You focus on the negative. Scenario: You gained one pound this week. You focus on this, and ignore that you have already lost 25 lbs.
Personalizing – It’s all your fault. Scenario: Your workout partner cancels at the last minute due to a sick child. You think the real reason is because she doesn’t enjoy exercising with you.
Catastrophizing – The worst will always happen. Scenario: This weekend you have to attend a birthday party and a cookout. You believe it will be a weight loss disaster before it starts – there will be no healthy options, you’ll have no will power, and you’ll have to skip your workout.
Polarizing – You must be perfect. Scenario: You felt sluggish during your workout and didn’t push as hard as usual; therefore, you failed the entire week.

Determine the source.

Does someone in your life approach situations with negativity? Has this rubbed off on you? Sometimes negative self-talk doesn’t originate with us. It is difficult to be around negative people and not adopt the same attitude. It is also difficult to overcome negative comments from others that may stem from their insecurity. Don’t allow their comments to become your negative self-talk. Discuss the issue, and try to get to the source of the negativity. If that doesn’t work, you may need to spend time away from this person so that you can change your outlook and approach your goals in a positive way.

Change your outlook.

Changing your outlook and attitude means you have to stay on top of negative thoughts. Pause and check your thoughts regularly throughout the day. Did you just criticize the way you look when you saw your reflection? Stop the negativity, and replace it with something positive.

When you are tempted to react with a negative comment, access the situation. Is your negativity based on fact, or are you jumping to conclusions? Giving in to a cookie at the office may not be the healthiest choice, but it will only add 200 calories to your week. You can cut back the next day, or push harder in your next workout. One slip up is not going to ruin all of your efforts.

Talking to yourself in the mirror or repeating a mantra in your head may make you feel silly, but it does help. Practice positive self-talk when you glance at your reflection or when you choose a healthy option. Saying to yourself, “You look great in this new shirt,” or “Great job choosing the apple. You are going to have a lot more energy this afternoon!” will have a huge impact on your overall attitude and determination.

Summer Treats Under 200 Calories

Mon, 23 Jul 2012 16:35:56 GMT

A healthy lifestyle doesn’t mean giving up treats all together. Reduce how often you eat sweets, and it’s okay to enjoy a favorite dessert every now and then. That’s especially true when the dessert is under 200 calories! Here are a few ideas for treating yourself this summer.

Cinnamon chips and fruit salsa

Enjoy your chips and salsa for dessert by scooping up some homemade fruit salsa with cinnamon chips. For the salsa, combine ¾ cup of your favorite diced fruits. When made with ¼ cup strawberries, a ¼ cup peaches, and a ¼ pineapple, and served with 8 Trader Joe’s Cinnamon Sugar Pita Chips, this dessert totals 176 calories.

S’mores

There is no reason to deprive yourself of dessert at the campfire. A S’more made with 1 graham cracker sheet, a ¼ of a Hershey’s Milk Chocolate candy bar, and 1 large marshmallow has only 143 calories.

Ice cream

Summer is the season for ice cream. Practice portion control and you can enjoy a rich, creamy treat without getting off track. A ½ cup of Breyer’s All Natural Rocky Road ice cream contains 150 calories. Serve it in a cake cone and add only 25 calories more.

Sorbet

To reduce the fat in your frozen treat, choose sorbet instead of ice cream. A ½ cup of Häagen-Dazs Mango Sorbet will cool you off for only 120 calories.

Angel Food Cake with berries

Celebrate the season with fresh berries. Turn it into a treat by adding cake and whipped cream! One serving (28 g) from a store-bought angel food cake topped with a 1/2 cup fresh raspberries, and 2 tablespoons canned whipped cream has 120 calories.

Yogurt pops

It’s simple to make your own frozen treat with only 136 calories. Puree a ½ cup low fat vanilla yogurt and ½ cup blueberries in a small food processor, or blender. Pour the mixture into a paper cup with a popsicle stick, and freeze. Thaw slightly and peel away the cup before serving.

How to Keep the Weekend from Ruining Your Fitness Plan

Thu, 19 Jul 2012 11:47:34 GMT

The structure provided by your weekly schedule makes it easier to stick to your plan. The weekend is when you are likely to relax your rules, and spend a little too much time on the couch. These tips will help make your weekend as active as your week days!

Be a weekend warrior.

Reserve the weekend to do activities that are more challenging. Take advantage of any extra free time, and play in a sports tournament or sign up for a 2-hour tennis lesson. Team sports, hiking, indoor rock climbing, biking, a triathlon, or a racquetball match are perfect for an active weekend.

Stay out of the seat.

If your weekend is full of seated activities, get moving! Are you a spectator at the sports complex? Walk around the field during the game, or climb the bleachers during halftime. Ask your friend to take a walk with you before or after you meet for coffee. Catch up on your favorite television shows while you are on the treadmill, or do a set of push-ups, squats, and crunches during each commercial break.

Complete a project on your to-do list.

You can torch hundreds of calories while doing household chores. If you have to choose between a lengthy workout and checking something off your to-do list, pick an active project and get it done. Rearrange the living room furniture, wash the windows, or organize the boxes in the garage. We often don’t think of these as workouts but, as long as you are moving, you are burning more calories than while sitting on the couch.

Stretch and relax.

A break from high-energy exercise is a good thing. Quiet activities such as stretching, progressive relaxation, and meditation are beneficial to health, but these focused activities should not be confused with being a couch potato. Get the break you need, but use the weekend downtime for a stress-relieving activity that gets you ready to start a productive week.

Get seven to nine hours of sleep.

It is tempting to stay up late or sleep in on the weekends, but the more closely you stick to your regular sleep schedule, the better you will feel. Late nights disrupt sleep cycles, and leave you too tired to exercise. If you feel like you need more sleep, incorporate a nap. The National Sleep Foundation states that a 20-30 minute nap improves alertness and performance without interfering with normal sleep patterns.

6 Tips for Controlling Portions

Mon, 16 Jul 2012 12:02:07 GMT

Sometimes weight loss is more about how much you eat rather than what you are eating. According to the Centers for Disease Control and Prevention, the average restaurant meal is four times larger now than it was in the 1950s. Follow these tips to gain control of your portions at home and when dining out.

Buy multiple measuring tools.

The best way to know exactly how much you are eating is to measure it. Buy a food scale and multiple measuring cups and measuring spoons. Store your measuring tools right next to your foods for easy access. Put a ½ cup next to the oatmeal, a tablespoon next to the peanut butter, and the scale near the refrigerator to weigh meats and cheeses.

Pre-package your own foods.

Don’t allow yourself free reign with a box of whole grain crackers, or a bag of nuts and dried fruit. As soon as you return from shopping, measure single servings of your snacks and put them in sealable containers. This will reduce the urge to munch mindlessly, and makes it easy to grab a healthy snack when you are rushing out the door.

Slow down.

Eating slowly allows your body to tell you when it’s full. Put your fork down between bites. Focus on enjoying the company you are with or the entertainment in the room. Making a conscious effort to slow your eating will make you more aware of how much food you are consuming.

Vote with your voice.

Voice your request for half portions or tastings even if it’s not on the menu. When you find restaurants that cater to better portion control, spread the word. Use social media to show your appreciation. The more customer support there is for these changes, the more likely the restaurant will keep them around.

Take half home, but take it a step further.

When smaller portions aren’t an option, box up half your meal and take it home. When you return to your kitchen, measure it. Put meat on a scale, and transfer pasta to a measuring cup. This provides an educational lesson so that you begin to understand just how much food restaurants are serving. You will likely find that some half orders are still larger than a healthy portion for one person.

Adopt a mantra.

Before you order any food or drink ask yourself, “Do I need that much?” No one truly needs an x-large soda or 4 cups of pasta. Taking time to ask this question gives you the opportunity to reconsider your order. When you are tempted by large portions, repeat to yourself, “I don’t need it.” Soon “I don’t need it,” will turn into “I don’t want it.”

Best Ways to Stay Safe during Exercise in Hot Weather

Thu, 12 Jul 2012 14:03:52 GMT

When the temperature rises, it is important to adjust your routine in order to stay safe while exercising. Simple changes in how much you drink and what you wear can dramatically reduce your chances of heat stroke and other heat-related dangers.

Wear the right clothing.

Your clothing influences how well your body can cool itself during exercise. Moisture-wicking fabrics draw the sweat from your skin and allow airflow to cool you. Avoid heavy cotton fabrics, which prevent airflow and can become heavy and uncomfortable once soaked with sweat. Workout clothing made with moisture-wicking fabric is widely available and affordable. In hot weather, shirts, shorts, socks, and hats that keep you cool are worth the small investment.

Drink before, during, and after.

The American College of Sports Medicine (ACSM) emphasizes that hydration needs are dependent upon the individual, the exercise, and the environment. Therefore, general guidelines are suggested, but these should be adjusted according to individual needs.

Begin your exercise hydrated. You can pre-hydrate several hours before your activity.
The best indicator of dehydration is body weight. Weigh yourself before and after your exercise session.
During exercise, aim to drink approximately 0.4 to 0.8 liters per hour. Smaller individuals may need less, while larger individuals may need more.
After exercise, drink about 1.5 liters per each kilogram of body weight lost during your workout.

As we sweat, we not only lose water, we also lose electrolytes, which regulate the hydration of the body and are critical to muscle and nerve functioning. For activities lasting longer than an hour, the ACSM recommends drinking 1.5 - 4 cups of a carbohydrate-based sports drink in order to replenish the lost electrolytes. Greater amounts may be necessary after heavy sweat loss. Sports drinks with 6 to 8 % carbohydrates are the most effective. Brands such as Gatorade fit these criteria.

Know when you are hydrated.

It’s important to drink only the amount needed to replace sweat loss. This is why assessing your hydration status by weighing yourself is the best method. Overdrinking can cause a dangerous condition called hyponatremia, or low sodium. The ACSM states that while dehydration is more common, hyponatremia caused by overdrinking is more dangerous.

Protect your skin.

The American Cancer Society recommends using sunscreen and lip balm with an SPF of 15 or higher. Reapply every two hours, or after swimming, sweating, or drying off with a towel. A hat will protect your scalp from the sun. Choose sunglasses with 99% to 100% UVA and UVB protection. You can also purchase clothing made from material with sun protection, labeled as UPF.

Heed the weather warnings and good advice.

It is best to save your outdoor activity for early morning or late evening. Avoid exercising from 10:00 am to 4:00 pm. This time of day is not only the hottest, but also when the sun’s rays are the most intense. Before you head out, check local weather reports for heat and humidity advisories. You should also check the UV index (a measure of the strength of solar UV radiation). Take weather warnings seriously, and keep your workout indoors when it is too hot to exercise safely outside. If you do head out, have a plan. Carry a cell phone, and know the danger signs of overheating and dehydration so that you can stop, seek shade, and call for help if you push too hard.

4 Tips for Healthy Office Meetings

Mon, 09 Jul 2012 12:07:43 GMT

Office meeting rooms are filled with high-calorie foods. When you combine hours of sitting with donuts, muffins, and cookies, there is a good chance you’ll hit a weight loss road block. Whether you are the planner or the participant, there are small changes you can make for healthier meetings.

Cut out the sugar.

High-sugar, high-fat foods might give everyone a boost of energy for brainstorming, but naps around the boardroom table will follow. Avoid an energy crash by providing a balance of protein and carbohydrates. Healthy options can include:

Whole grain bagels or English muffins with peanut butter
Make-your-own yogurt parfaits
Soups
Sandwiches on whole wheat bread
Salads
Fresh fruit

Offer drinks that are more diverse.

Fill pitchers with water and add sliced citrus fruits or cucumber. Offer fruit-infused cold and hot teas. Skip the flavored creamers with artificial ingredients, and provide half and half, skim milk, and soy milk for coffee drinkers.

Make time for moving.

It may feel silly to stand and stretch during a professional meeting, but it can do wonders for attention span and attitude. For all-day meetings, give attendees breaks for short walks. Invite individuals to stand and move to the side of the room as necessary, or ask them to stand when they speak. These small efforts to move will get blood flowing through the body, and to the brain.

Generate ideas internally.

Are you at a loss for how to make your meetings healthier? Have a contest among employees to generate ideas. Give a reward to the department that plans the healthiest meeting, or the person who comes up with a cost-effective idea. Do this every quarter to generate new ideas, and encourage coworkers to become more involved in the decision making for the health of the company.

7 Healthy Travel Snacks

Thu, 05 Jul 2012 15:32:17 GMT

Don’t be tempted by convenience stores and vending machines when you travel. Pack some of these healthy snacks for when hunger hits on the road.

Fruit and Vegetable Kabobs

Fruit and vegetable kabobs pack well in a cooler, and they are easy to handle on a road trip. Choose fruits and vegetables that can be cut into ready-to-eat pieces that easily slide onto a wooden skewer. Apples, pears, melon, plums, strawberries, and pineapple are good fruit choices. Carrots, broccoli, cauliflower, cherry tomatoes, zucchini, celery, and bell peppers are good vegetable choices. A skewer with 2 medium strawberries, 2 pieces of bell pepper, 2 cauliflower florets, and 2 cherry tomatoes has about 25 calories.

Cucumber Cups

You can save space in the car and reduce waste when food is your snack and your serving bowl. Peel a cucumber and cut it into pieces about 2 ½ inches long. Use a spoon to scoop out some of the center, but don’t scoop all the way through the bottom. You want to create a cup to hold a filling. Fill the cucumber cups with hummus, tuna salad, or bean salad for an easy travel snack. One cucumber cup with 2 teaspoons of store-bought hummus has about 24 calories.

Homemade Snack Mix

When you make snack mix yourself you control what goes into it, and you can divide it into proper portions for each traveler. For a single serving with 260 calories, combine 20 pretzels twists, 1 tablespoon of dried cranberries, 1 tablespoon of sunflower seeds, and 1 tablespoon of chocolate chips.

Roasted Chickpeas

Roasting chickpeas turns them into a healthy snack that is easy to pack in your travel bag. Preheat your oven to 400 degrees Fahrenheit. Rinse and drain 1 – 15 oz can of chickpeas. Dry off the chickpeas and put them in a bowl. Add 1 tablespoon of extra virgin olive oil, and 2 teaspoons of your favorite seasonings. Try cumin and chili powder, dill and garlic powder, or curry powder. Toss to coat the chickpeas in the oil and seasonings, and then spread them in a single layer on a baking sheet. Bake for 30 to 40 minutes, and then allow them to cool. One-fourth cup of roasted chickpeas has 67 calories.

Kale Chips

If you haven’t tried kale chips yet, you will be amazed how a dark, leafy green can be turned into a crispy snack. Preheat your oven to 350 degrees Fahrenheit. Remove the stems from one bunch (about 1 lb) of kale. Chop the leaves into bite-size pieces. Spread the kale in a single layer on a baking sheet and drizzle with 1 tablespoon of olive oil. Add seasonings such as garlic powder, paprika, cumin, salt, and pepper. Bake the kale for about 15 minutes, or until the edges begin to darken, and it is crispy. This will make 6 servings and each serving has about 33 calories.

Cold Soups

Cold soups are a great solution when you need something filling, but lack the tools to heat up a meal. A soup such as gazpacho is full of vegetables, and is best served very cold. Gather 3 peeled and chopped tomatoes, 1 large peeled cucumber, 1 red bell pepper, ½ of an onion, 4 cups of tomato juice without salt, a ¼ cup fresh basil leaves, 1 teaspoon salt, and ¼ teaspoon ground black pepper. Divide the ingredients so you can puree them in batches. Add about ½ the ingredients to a blender and puree until smooth. Pour the mixture into a bowl, and continue to puree the vegetables in batches until the soup is complete. Combine the purees together and refrigerate. This makes 6 servings with 65 calories each.

Snack Wraps

Snack wraps can easily be made at home, and they work well for both sweet and savory ingredients. You can leave them whole for a meal, or cut them into smaller pieces for snacking. For a sweet wrap that is low in added sugar, mash 1 tablespoon of natural peanut butter with ½ of a ripe banana. Spread on a whole wheat tortilla, and roll up. A half of a wrap contains 148 calories.

Healthy Tips to Lighten Up Picnic Foods

Mon, 02 Jul 2012 12:04:42 GMT

Dining outdoors with family and friends is one of the season’s greatest pleasures, but too many high-calorie picnic foods can pack on the pounds. With the fresh, healthy foods available this time of year, there is no reason you have to go overboard on calories, fat, or sugar. With a few minor changes, you can lighten up recipes while increasing the flavor of your favorite picnic foods.

Use gourmet mustard in your mayonnaise-based salads.

Chicken salad, pasta salad, coleslaw, and potato salad are all known for being loaded with high-calorie mayonnaise. You can reduce the calories and enhance the flavors by substituting specialty mustard for part of the mayonnaise. One-half cup of mayonnaise contains 720 calories while ¼ cup of mayonnaise combined with ¼ cup of brown deli or Dijon mustard has only 420 calories. Beware of sweetened mustards like honey mustard, which has double the calories of unsweetened, gourmet varieties.

Double your veggies on kabobs.

Grilling kabobs is a great way to incorporate vegetables to reduce total calories and saturated fat. Layer 2 to 3 1-oz pieces of meat with whole mushrooms, thick slices of bell peppers, wedges of onion, chunks of zucchini, chunks of fresh pineapple, or pieces of eggplant.

Use more dry rubs than sauces.

Dry rubs can be applied to your meat before grilling to increase flavor and decrease the amount of sauce you use. Many barbecue sauces contain around 60 calories per 2 tablespoons, but some have as many as 16 grams of sugar in one serving, which is equal to 4 teaspoons of sugar! Combine 1 tablespoon of chili powder, 1 tablespoon of cumin, ½ teaspoon of salt, and 1 teaspoon of brown sugar. Rub it over two 4-oz chicken breasts before grilling.

Simplify your salads.

In an effort to make salads exciting, it’s easy to get caught up in high-calorie ingredients and dressings. From green salads to pasta salads, extras such as cheese, dried fruits, nuts, and mayonnaise-based dressings can add excess calories and fat. Enjoy the flavors of the season, and cut calories by serving them without all of the extras. Caprese salad with 2 slices of tomato, 1 slice of fresh mozzarella, 2 basil leaves & 1 teaspoon olive oil has only 164 calories. A cucumber melon salad with a ½ cup chopped cantaloupe, a ¼ cup chopped cucumber, and 2 leaves minced fresh mint has only 31 calories.

Grill fruit for dessert.

Grilling fruit caramelizes the natural sugars making it a healthy dessert that will satisfy your sweet tooth. Grill peach halves, large pieces of pineapple, or plum halves, and sprinkle with cinnamon. You can also slide large chunks of different fruits onto skewers before grilling. If you’ve saved calories, serve grilled fruit with a small portion of ice cream. Half of a grilled peach with a ½ cup of vanilla ice cream has just 174 calories.

5 Tips for Making Exercise a Habit

Thu, 28 Jun 2012 11:35:50 GMT

Making exercise a habit is the key to sticking with your workouts. Just like brushing your teeth or packing your lunch, exercise must become a regular part of your day. Try these five tips and make exercise a habit that you can’t break!

Commit to a class.

Sign up for a 6- 9 week session such as dance, martial arts, boot camp, yoga, or Tai chi. Attending on a regular basis will help you create the habit, and knowing there is an end in sight will keep you motivated. When it’s over, you will likely miss it, and you can find a new activity to take its place.

Pick a daily play list.

Compile your favorite workout songs and make a different playlist for each day of the week. Avoid repeating songs on playlists so that you begin to associate your favorite songs with certain days of the week. This will help you look forward to your workouts, and prevent burn out from hearing the same music over and over.

Workout during your favorite television show.

Pick a few of your favorite television shows, and make them off limits unless you are exercising while you watch. You can watch while on the bike at the gym, on the treadmill at home, or while doing some strength moves in your living room. If you know you can’t watch unless you are moving, you’ll be more likely to lace up your tennis shoes.

Put exercise in your path.

Put your place of exercise between where you are and where you need to be. Find a gym, park, or exercise studio that you pass on your commute. If there isn’t one there now, explore different routes. The more convenient it is to get to your exercise venue, the more likely you will be to stop for your workout.

Set a new mini-goal each week.

Choose a mini-goal for each week that encourages a minor change, but that also gives you a sense of accomplishment. For example, this week hold each plank 10 extra seconds. Next week add a 30 second sprint to the end of each run. Aiming for a small goal that is constantly changing will keep you exercising through to the end of the week. When you accomplish your mini-goal, be sure to celebrate!

6 Ways to Increase Fiber Intake

Mon, 25 Jun 2012 11:47:04 GMT

Fiber improves digestive health, lowers blood cholesterol, helps control blood sugar, and keeps you feeling full. Your options for eating more fiber go beyond whole grains. Here are 6 ways to boost your fiber intake.

Don’t peel it away.

The edible skin of fruits and vegetables such as apples, pears, and zucchini contain valuable fiber. A medium raw apple contains 3.7 g of fiber, but peel it and you only get 1.7 g of fiber.

Bring on the berries.

Foods with edible seeds provide extra fiber. One cup of fresh raspberries has 8 g of fiber, and one cup of fresh blackberries has 7.6 g of fiber.

Eat your peas.

Split peas have one of the highest fiber contents with 16.3 g in 1 cup of cooked peas. One cup of boiled fresh peas contains 8.8 g of fiber. If you aren’t a fan of peas, try lentils. One cup of cooked lentils has 15.6 g of fiber, and they make a great addition to soups or salads.

Get brave with beans.

Much like split peas and lentils, beans are high in fiber. Get creative and look beyond plain whole beans. One cup of canned chickpeas contains 14 g of fiber, and 1 cup of edamame contains 10 g of fiber. Both can be used to make delicious hummus. One cup of fat-free refried beans contains 12 g of fiber, and adds protein to a taco salad. One cup of canned cannellini beans also contains 12 g of fiber, and they can be used as a base for white bean dips.

Sprinkle on nuts and seeds.

A sprinkle of nuts or seeds is a good way to add more fiber to salads, yogurt, and cereals. A quarter cup of sunflower seed kernels has 4 g of fiber. One ounce of almonds (24 nuts) or pecans (19 halves) has 3 g of fiber. Pistachio nuts are not far behind with 2.9 g of fiber in 1 oz (49 nuts).

Cut up some cruciferous vegetables.

Cruciferous vegetables (such as broccoli, Brussels sprouts, cauliflower, and kale) provide fiber while also supplying phytochemicals that protect against disease. One cup steamed broccoli contains 5.5 g of fiber, and 1 cup boiled Brussels sprouts contains 4.1 g of fiber. Add 1 cup cooked cauliflower to your meal and get 3.3 g of fiber, or choose 1 cup of cooked kale and add 2.6 g of fiber.

You should not feel overwhelmed with trying to get enough fiber. By making healthy choices, you can get all the fiber you need through food. The Mayo Clinic estimates that women should eat at least 21 to 25 grams per day, and men 30 to 38 grams. One cup of raspberries at breakfast and one cup of lentils in a soup for lunch is all a woman needs to meet recommendations for health.

4 Fruit and Vegetable Myths Busted

Thu, 21 Jun 2012 12:03:42 GMT

Advice on healthy eating has evolved over the years. We are now told to seek out the best possible foods with the most nutrients and to skip those that come in second place. Your produce doesn’t have to be at war! Here are a few reasons you should enjoy the benefits of a wide variety of fruits and vegetables.

Myth 1: Eat sweet potatoes, skip white potatoes.

White potatoes have a bad reputation, but the truth is all potatoes have similar nutrient profiles. The differences are found in the phytochemicals present, such as carotenoids. The problem with white potatoes is that the majority are consumed as French fries and potato chips. Eat them without the added fat and sodium, and you’ll reap the benefits of the potato’s potassium, fiber, and vitamin B6.

A study by the Agriculture Research Service identified 60 different phytochemicals and vitamins in the skin and flesh of over 100 varieties of potatoes. Vary the types of potatoes you eat to benefit from all these nutrients including folic acid, and kukoamine (a compound that may help lower blood pressure). Give red skin potatoes, blue potatoes, white sweet potatoes, or purple sweet potatoes a try.

Myth 2: Eat more green vegetables, and fewer white vegetables.

There is no arguing that colorful vegetables are nutritious, but that doesn’t mean you should skip white produce. Cauliflower provides fiber and folate. It is a member of the cruciferous family (a type of vegetable linked to reducing risk of heart disease). Some varieties of white button mushrooms are treated with ultraviolet light making them rich in vitamin D. Recent research also shows that button mushrooms may boost immune function. White onions contain quercetin, an antioxidant associated with reduced inflammation, and a reduced risk of chronic disease. The parsnip is a white root vegetable that is low in calorie and a good source of folate and fiber.

Myth 3: Eat oranges for vitamin C.

When told to get our vitamin C we almost always think of oranges. An orange does contain 82.7 mg of vitamin C, but there are plenty of fruits and vegetables out there that contain more. If you really want to boost your vitamin C intake, a ½ cup of chopped, raw red bell pepper has 141.6 mg, and a guava fruit contains 165.1 mg. One cup of fresh strawberries has 89.4 mg of vitamin C, and 1 cup of chopped, fresh papaya has 86.5 mg. Don’t overlook herbs. One-fourth cup of chopped, fresh parsley provides 20 mg of vitamin C.

Myth 4: Eat apples, skip bananas.

With 120 calories in each medium-sized banana, the fruit has a bad reputation for being high in calories. It’s often overlooked that these additional calories come with valuable nutrients. A banana has more protein, vitamin A, and vitamin C than an apple and just 0.7 fewer grams of fiber. Bananas also contain over 450 mg of potassium, which helps promote healthy blood pressure. Bananas can be part of a healthy diet just as apples, pears, or oranges.

8 Ways to Overcome a Lack of Support for Weight Loss

Mon, 18 Jun 2012 11:35:59 GMT

A support network helps you accomplish your goals, but without that support, can you still succeed? Friends and family members have their faults. Sometimes hurtful things are said, or unhealthy temptations are put in your path. Here are 8 ways to overcome support barriers, and reach your fitness goals.

Do it for the right reasons.

Lose weight for yourself, not for others. Yes, you might be improving your health so you can be a better mother or grandfather, but achieving weight loss requires that you make yourself a priority. You are making these changes to be a better you. If you lose weight to please a partner, your healthy changes are rooted in negativity. When you fail to get the reaction you expect from the person you are trying to please, you will revert back to old habits.

Overcome negative comments.

You might be criticized for your weight loss methods, or accused of being selfish for taking time to exercise. Don’t absorb these comments, or allow them to negatively influence your own positive self-talk. According to Lissa Rankin, M.D., if weight loss is driven by negative self-talk and self-hatred, it becomes punishment. Ask the person why they choose to say these things and talk it out. Get to the real reason for these words. You may find it stems from jealousy, fear, or genuine concern.

Recognize jealousy.

Understand that the negative comments from a loved one may be due to jealousy. Perhaps your spouse worries he will lose the old you or he feels threatened by your newfound confidence. A friend may be jealous of the time you spend exercising, or she may miss your talks while sharing high-calorie treats. Address these concerns and ensure others that you are changing, but you are changing for the better. You will be a better partner and friend due to your new lifestyle. Create new, healthy activities to do together.

Channel the hurt and anger.

Comments and actions can be hurtful, which leads to stress and anger. Don’t let it drive you to overeating and other unhealthy habits. Journaling is a good way to express your feelings so that you can reflect on your thoughts, and be better prepared to address the issue. Exercise reduces stress, and there is nothing like a tough workout to clear your head. Let go of grudges and focus your energy on making positive changes in your life.

Decline the invitation.

Research shows that people-pleasers feel pressure to eat in social situations even when they are not hungry. It is difficult for these individuals to say no for fear of making another person uncomfortable. Loved ones may offer unhealthy foods, invite you to eat out often, or bring unhealthy foods into the house. If you are a people-pleaser you will likely find it more difficult to say no. Learn to politely decline offers, and realize this does not make you a bad person. Find non-food activities you can do with these friends.

Stay motivated.

Negative comments may get you down from time to time. Address your feelings, and then move on. Focus on evaluating your progress to stay motivated. Set short-term goals so you are always accomplishing something (e.g., eating an extra vegetable per day or dropping a pant size). Avoid depending on others to keep you motivated. It is good to have support but, with or without it, you are strong enough to reach your goals.

Take a close look at your words and actions.

Are you saying one thing to those around you and doing something else? Loved ones may be frustrated because you claim you want to lose weight, and then don’t take the steps to do so. This can then lead to you feeling that they don’t support you. Don’t accept negative or hurtful comments, but be honest with yourself and recognize what it takes to reach your goals. If you are more consistent, their support may be also.

Create the support you need.

According to clinical psychologist Terese Weinstein Katz, Ph.D., having another person to call on for support gives us strength, makes us accountable, provides encouragement, and offers inspiration. You may need to find support from somewhere besides your family and friends. This is why community support groups, such as the MyFoodDiary forum, are so important. It is comforting to engage with those who are on the same journey.

Best Ways to Reduce Added Sugar

Thu, 14 Jun 2012 12:07:46 GMT

Added sugar refers to the sugar added to foods during manufacturing. These sugars contribute calories to your diet without the benefit of valuable nutrients. They provide a quick boost of energy, but that boost is always followed by an energy crash that leaves you worn out and craving more.

According to the American Heart Association guidelines, men should have no more than 9 teaspoons (36 g) of added sugar per day, and women should have no more than 6 teaspoons (24 g). In addition to reducing your intake of sugar-sweetened beverages, there are other easy ways to reduce added sugar throughout your day.

Cut the syrup in your coffee drink in half. One pump of flavored coffee syrup contains 5 grams of sugar. A medium-size drink has 4 pumps. That’s 20 grams of sugar to start your day! Ask for two pumps and you will cut your morning sugar intake in half.

Add the sugar to your cereal. Gain control over what you eat, and add your own sugar to breakfast cereal. Frosted cereals have about 15 gram of sugar per 1 cup serving. One cup of plain corn flakes sprinkled with 1 teaspoon of sugar has only 4.2 grams of added sugar.

Sweeten foods with fruit. Fruit does contain natural sugar, but that sugar comes with vitamins and fiber. Use mashed bananas and unsweetened apple sauce in baking, oatmeal, and shakes. Instead of covering your waffles with pancake syrup (which contains 48 grams of sugar in ¼ cup), use fruit. Heat a ¼ cup of berries with 1 tablespoon of water to make syrup. If you want it a little sweeter, add a ½ teaspoon of sugar for only 2 grams of added sugar.

Flavor your own yogurt. Some flavored, low-fat yogurts contain 20 to 30 grams of sugar, and about half of this is added. Choose plain, non-fat Greek yogurt and mix in 1 teaspoon of honey for under 13 grams of total sugar.

Reduce condiments. Some barbecue sauces contain 15 grams of sugar per 2 tablespoons. Use herb and spice rubs to give your meat flavor, and reduce the amount of sauce you use. Other condiments, such as ketchup, relish, and salad dressings, contain added sugar as well so read the nutrient labels and pay attention to how much you pile on.

Check canned food labels. Added sugar hides in many unexpected places, including pasta sauces. Some varieties contain 11 grams in a ½ cup of marinara. You can easily make your own sugar-free version by combining no-sugar-added tomato sauce, or pureed tomatoes with dried herbs and spices such as garlic powder, oregano, basil, and parsley. Choose fruits canned in natural juices instead of heavy syrup. One-half cup of crushed pineapple in syrup contains 22 grams of sugar while the same amount of crushed pineapple in natural juice contains 16 grams.

7 Tips for Setting Effective Fitness Goals

Mon, 11 Jun 2012 12:04:43 GMT

Setting goals allows you to identify where you want to be, and helps you create a plan for getting there. Goals are a source of motivation but, when they are not well designed, they can set you up to fail. Follow these tips to set effective goals that result in S-U-C-C-E-S-S.

Smart

SMART goals are specific, measurable, achievable, relevant, and timely. Each goal you set should follow the SMART model. State exactly what you want to do, when you will accomplish it, and how you will measure it. Ensure that all of your short-term goals keep you on the right path, and set realistic goals that you can accomplish.

Ultimate

First, pick your end point. What is your long-term priority? Maybe your ultimate goal is to lose 50 lbs, or run your first half marathon. Set that goal, and then set it aside.

Break down the ultimate goal into achievable pieces. If you want to run a half marathon, you need to start a training program with a mileage goal for each week. If you want to lose weight, set a goal for how much you will lose this month, and then set goals for food intake and exercise to reach it.

Consideration

Grab a journal and jot down why your goals are important, and what you will accomplish by reaching them. The importance of your goals may seem obvious, but considering these things will keep you focused as you begin your fitness plan. The more meaningful your goals, the more they will keep you motivated.

Controllable

There are some things you cannot change, and accepting this is the key to contentment once you reach your goal. For example, you can change your weight, but not your genetic body shape and height. In addition, reaching fitness goals will not solve every problem. For example, losing 30 lbs improves health and can increase confidence, but it may not resolve the dissatisfaction you have in your career.

Evaluate if accomplishing your goal requires assistance from someone else. For example, do you need childcare so you can exercise, or does another member of your household do the food shopping? Identify how you will get the help you need to accomplish the goal. Just be sure that a need for help does not turn into a reason for giving up. Don’t become dependent on someone’s support to reach your goals. You can do it; you simply need to devise a plan.

Evaluation

Once you’ve set measurable goals make a plan for evaluation. For weight loss, determine if you will weigh once a week or once a month. If you are training for a fitness event, decide if success means finishing it, or if you are aiming for a specific time. For health goals, such as reducing blood pressure or blood cholesterol, set an appointment with your doctor so you know when you will have these health indictors measured.

Secondary

Secondary goals are the changes in attitude that support physical goals. If you want to lose weight, you are going to need a positive outlook to get you through the tough times. Research shows that positive thinking reduces stress and depression, and increases physical well-being. Set goals for ending negative self-talk. Use the curse jar method, and each time you criticize your efforts put a quarter in the jar.

Study

Goals need to be revised as you progress. You may reach them more quickly or more slowly than you expect so be flexible. As you begin to reach your short-term goals, you may decide to set new ultimate goals. Maybe you learn you are happy at the higher end of your healthy weight range rather than the lower end. After your 10K, you might decide to set a goal for swimming or biking instead of more running. Study your goals every 4 to 6 weeks, revise old ones, and create new ones.

The Best Home and Garden Chores for Burning Calories

Thu, 07 Jun 2012 12:04:59 GMT

With warm weather comes motivation to clean up the house and yard. This spring cleaning pays off by burning calories. A day of household chores can easily exceed the calories you burn during an hour at the gym.

Push mowing the lawn. If you have a lawn to mow, get out the push mower. You’ll blast 199 calories in 30 minutes. Compare this to the 51 calories burned during 30 minutes of using the riding lawn mower, and a little pushing and pulling is well worth your effort.
Digging in the dirt. Do you want to start a garden, or do you have new flowers or a tree to plant? Get digging! Digging burns 106 calories in 20 minutes.
Scrubbing it clean. You can get a full body workout while cleaning your tile floors, baths, and showers. Scrubbing that dirt and soap scum by hand for 30 minutes will burn 95 calories.
Vacuuming the floors. The pushing and pulling combined with a little squatting to get the dust bunnies under the couch will pay off in 128 calories burned in 45 minutes.
Mopping the floors. If you take your floor cleaning a step further and get out the mop, you will burn another 85 calories in 30 minutes.
Washing the car. Wash, rinse, repeat. Forty minutes of washing your car until it glistens in the sun will burn 114 calories.

An added benefit of household chores is that you rarely do one thing at a time. The same sunny day you mow the grass, you might also wash the car. When you vacuum, you usually mop too. Those calories add up! If you set aside the 3 hours and 15 minutes on a Saturday morning to do all of the things above, you’ll burn 727 calories, and you will have accomplished a lot around the house!

*All calculations are based on a 150 lb person. Use the MyFoodDiary.com Exercise Log to learn how many calories you burn for each spring cleaning activity based on your weight.

5 Tips for Stretching Your Budget for Healthy Food

Mon, 04 Jun 2012 12:01:15 GMT

Smart food choices don’t have to be expensive. Here are a few tips to make healthy eating more affordable.

Visit the bulk bins.

In the bulk bin section of health food stores, you can purchase everything from cereals, grains, and flours to nuts, seeds, and dried beans. You select the amount you want, and then pay for these items by weight so they are often less expensive than pre-packaged varieties. Shopping from bulk bins also allows you to buy only what you need. For example, perhaps you want to make a new muffin recipe using amaranth flour, but you aren’t sure you will like it. When you buy only what you need for the recipe, you spend less money, and avoid wasting an ingredient if you dislike it.

Seek out international markets.

Small jars of herbs and spices at the supermarket are expensive. At an international market, you will find these same items in larger quantities at a lower cost. The same is true for grains and rice. You are also likely to find more varieties. According to The Ohio State University Extension, ground herbs and spices should be used within 6 months, and whole spices should be used within 1 to 2 years. If the quantities you find at your international market are too large to finish, consider dividing them with friends, which will save you even more money.

Buy seconds.

If you shop at your local farmer’s market, don’t seek out the prettiest product. Many vendors hold back crates of fruits and vegetables with slight imperfections -- an odd shape, or a slight blemish. These small imperfections can easily be cut off before using, and you’ll pay less for the same delicious produce. Just make sure the bumps and blemishes are only on the surface, and not signs of deep bruises or rotting, which can influence food safety and nutrient content.

Mix frozen and canned with fresh.

Stock up on in-season fruits and vegetables when they are more affordable. Use preservation methods, such as freezing and dehydrating, for snacks and meals throughout the year. Frozen fruits and vegetables maintain many key nutrients so incorporate frozen foods with fresh to save money. Canned fruits and vegetables can be healthy too, but be sure to look for options that are low-sodium and low-sugar. Check nutrient and ingredient labels to ensure excess salt and sugar have not been added. Rinse canned beans and vegetables before using to reduce sodium content.

Cook more.

The cost of eating out adds up in dollars and calories. Cooking your own meals not only saves money, but it is the best way to gain better control of your food intake. For example, if you choose to eat out every day for lunch, you will spend at least $30.00 for the week and consume 3,000 or more calories. You can purchase the ingredients to make salads all week, such as our Tex-Mex Vegetable Salad, for under $20.00 and you will consume about 1,800 calories.

You will have to trade some time for money, but the reward is worth it. If you do not cook now, set small goals for yourself at the beginning of the week. Commit to cooking one meal. Once you accomplish that, set the goal a little higher each week. You will soon gain control over your money and your calories.

5 Ways to Burn 300 Calories this Weekend

Fri, 01 Jun 2012 11:42:58 GMT

The weekend provides a great opportunity for exercise, but that doesn’t mean it has to feel like a workout. Spend time with friends, support a cause, and check some things off your to-do list while you blast 300 (or more) calories!

Go out dancing.

It doesn’t matter if it’s a formal lesson, a date, or a night out with friends, dancing is a big calorie burner. If you have 60 minutes, choose fast-paced ballroom dancing which burns 359 calories, or head to the club for some hip-hop dancing to burn 360 calories. If you plan to be out on the floor longer, in 90 minutes you will burn 419 calories line dancing, swing dancing, or doing the polka!

Take a hike.

Hiking is an ideal weekend activity for getting outdoors, and research shows that exercising in nature can have a calming, stress-relieving effect. Take a pack stocked with healthy snacks and emergency supplies. Hiking for 60 minutes with a pack of 9 lbs or less burns 478 calories.

Join the team.

As we get older, team sports often get pushed aside in favor of more traditional gym workouts. The weekend is a good time to return to your favorite pastime. Join a team sponsored by your employer, or check out your gym for adult leagues. Ninety minutes of softball burns 359 calories, and you will burn a whopping 558 calories playing beach volleyball for 60 minutes.

Exercise for charity.

Raise money for a good cause by walking or running in a 5K event. Jogging a 5K at a relaxed, 11-minute-per-mile pace will burn 376 calories. If walking is more your style you can burn 244 calories at a brisk 15-minute-per-mile pace. That’s a little short of 300, but still well worth the time and effort for your fitness, and for the cause you are supporting.

Keep it clean.

Turn cleaning into an extra weekend workout by blocking out 2 hours and picking up the pace. Multiple chores that require a moderate effort such as mopping, scrubbing, and vacuuming for 120 minutes burns 341 calories.

*All calculations are based on a 150 lb person. Use the MyFoodDiary.com Exercise Log to learn how many calories you burn for over 700 activities.

The Healthy Kitchen Test

Tue, 29 May 2012 11:59:32 GMT

A healthy diet starts in the kitchen. By having a fridge and pantry stocked with fresh ingredients and nutritious snacks, you can better control the foods you eat. In addition, a healthy kitchen requires proper food handling and storage to keep you and your family safe. Take the following test to see if you have a healthy kitchen!

You have a spice rack that needs its own shelf. Herbs and spices add flavor to your food reducing the need to add excess salt. Not only will this reduce sodium, but you’ll benefit from extra nutrients in herbs and spices too. Rosemary and cinnamon contain disease-fighting antioxidants, and curry powder contains curcumin which has been found to reduce joint inflammation.
Your pantry has more ingredients than meals and kits. Packaged quick-mixes and meals are convenient, but many contain excess sodium, trans fat, and other unhealthy preservatives. Fill your pantry with whole ingredients that will allow you to cook up a quick meal in minutes. Grains such as whole wheat pasta, whole wheat couscous, and rolled oats are easy and quick-cooking. Nut butters, olive oil, low-sugar dried fruits, and seeds are other healthy staples.
Your produce bins are about to burst. Defrosted berries and canned green beans can’t compete with the flavor of fresh varieties. If your favorite fruit or vegetable is in season, stock up and eat them as soon as possible to prevent nutrient loss during storage. The versatility and flavor allows you to use these fresh foods in creative ways for quick meals such as stir-fry, pasta salad, fresh salsas, cereal toppings, and yogurt parfaits.
You have healthy snacks at your fingertips. We eat what is convenient, so make your healthy foods more accessible. Keep measuring spoons and cups right next to your most commonly used snacks in the pantry so you can measure appropriate servings. Stock your kitchen with small containers so you can package snacks at the beginning of the week, and grab them on your way out the door. Slice vegetables, such as red pepper rings and cucumbers, and wash grapes before storing so they are ready to go when you are.
Your shelves are stocked with nutrient-dense drinks. Sodas, fruit drinks, and energy drinks contain a lot of calories, but not much else. Switch to drinks that offer more nutritional benefit such as milks, and fresh or 100% fruit juices. You should still be mindful of the calories, but if you need some flavor beyond water choose nutrients instead of excess sugar. For a low-calorie option to fulfill your soda craving, mix 2 oz of fresh fruit juice with club soda.
Your storage methods and kitchen tools are focused on food safety. A kitchen filled with healthy foods won’t do you much good if your practices in the kitchen are unhealthy. Store and cook foods with food safety in mind to reduce foodborne illness. Designate cutting boards for produce-only and raw meat-only. Store raw meats in a separate refrigerator bin, or on the lowest shelf on a tray so juices do not drip. Wash produce well before eating, and always wash your hands before and after handling food.
You have a leftover tracking system. According to Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., leftovers should be eaten within four days to reduce the risk of foodborne illness. Keep a calendar to track the leftovers stored in your fridge, or write on containers so that you can determine exactly when foods need to be eaten. You can also create a fridge rotation system -- older items on the bottom shelf and newer items above, or rotate foods by pushing them forward and placing newer leftovers behind them.

How did you do? If your kitchen matches up with all seven signs then you are on the right track! If not, don’t be discouraged. Set a goal and make small changes to clean up your kitchen, and your eating habits at the same time.

How to Avoid Weekend Weight Gain

Thu, 24 May 2012 11:45:28 GMT

Sticking to your plan during the week and splurging on the weekend can put you in a weight-loss-weight-gain cycle that prevents you from reaching your goals. Learn more about why the weekend can wreck your efforts, and apply these simple changes to avoid setbacks.

Weekend weight gain is not a myth.

Research has found that adults increase intake of calories, fat, and alcohol on the weekend. A 2003 study showed that this resulted in an intake of 115 more calories per day on Friday, Saturday, and Sunday. A separate study in 2008 found that weight gain occurs on weekend days due to an increase in caloric intake on Saturday, and a decrease in physical activity on Sunday.

Why the weekend gets you off track.

A regular routine throughout the week provides structure for planning meals, and scheduling exercise. While it can be difficult to find time to exercise during the week, your busy schedule also keeps you distracted, which reduces the boredom that leads to unnecessary snacking.

The weekend brings a relaxed attitude and social events that center around eating. In addition, after a week of hard work you probably feel like you deserve a treat. You do, but focusing on non-food rewards or those that get you moving will prevent weekend weight gain.

Simple changes for weekend weight loss.

Here are a few things you can do to reduce weekend weight gain, and promote weight loss.

Avoid saving treats for the weekend. If you deprive yourself of your favorite treats all week, you increase the likelihood that you will overdo it on the weekend. Incorporate a few of your favorite foods such as dark chocolate or a light beer into your eating plan throughout the week.
Rework your exercise schedule. You need the extra calories burned on the weekends so plan fun exercise sessions, and take your rest day on Monday. If your exercise feels too much like work, weekend exercise with the reward of a rest day during the week can make it more enjoyable.
Cook with friends instead of dining out. Spending time with friends doesn’t require a high-calorie, high-priced dinner. Enjoy conversation as you cook a healthy meal together.
Plan for parties. If you know you have an event coming up, cut back during the day so you can enjoy the piece of cake you crave. Make only one trip to the buffet, and take small portions. Dancing is a great way to burn calories so if the music is going, get out on the dance floor!

5 Signs You Need a Break from Exercise

Mon, 21 May 2012 11:45:04 GMT

According to the American College of Sports Medicine, 1 to 2 rest days per week is a critical part of a good workout routine. If you haven’t taken a day off recently, here are a few signs that you need to give yourself permission to rest.

You’re cranky. Overtraining causes you to feel uneasy, lethargic, and depressed. Often these feelings can turn into irritability that is targeted at those closest to you. If you are feeling overwhelmed with your workouts, and cranky because of it, it’s time to take a short break.
You’re running on empty. Regular exercise promotes health and weight loss, but it also depletes muscles of energy and fluid stores. After repeated strenuous exercise without a break, you’ll begin to feel the effects in the form of fatigue and cramping. Your muscles need a rest day to replenish energy stores and rehydrate.
You’re mentally exhausted. Exercise taxes your mind as well as your body because it requires mental alertness. Long periods of activity at the same time every day is mentally exhausting. Not only does this leave you unable to concentrate, but it results in burnout. Pushing yourself too far for too long increases the risk that you’ll give up on exercise long term. It’s beneficial to take regular breaks to mentally refresh, and then return to healthy exercise with renewed energy.
You’ve moved from discomfort to pain. The breakdown of muscle tissue is a natural part of exercise. As a result, your muscle repairs itself and becomes stronger, but it must have rest to properly repair damaged tissue. It is normal for a challenging workout to cause muscle soreness. When the soreness doesn’t go away within a day or two, or if you’re feeling pain and not simply discomfort, it could be the sign of an injury. Many injuries are caused by overuse. Incorporate rest days to prevent injuries that could derail your fitness goals.
You no longer love your workouts. Has the excitement of your regular workouts been replaced with dread? If so, it’s time to rest and refocus. Take a guilt-free day to skip working out and brainstorm new activities that you can incorporate. Think outside the box – activities such as gardening , team sports, and weekend hikes count too. Once you find new activities, make a plan to take rest days and regularly switch up your routine.

Although complete rest is good, you don’t need to spend your day completely sedentary. Active rest such as light stretching or an easy walk through the park is also beneficial. The point is to give your body a break from challenging workouts so you will continue to see fitness gains and enjoy exercising.

Top Fitness Trends that Will Make You Love Your Workout

Thu, 17 May 2012 12:18:39 GMT

Is exercise the last thing you want to do today? Maybe it is time to spice up your routine with shorter sessions or a new location. Incorporate these five fitness trends, and you will be back to loving your workouts in no time!

Shorter workouts. Few of us can commit to long sessions in the gym. Fortunately, research shows that shorter workouts can be just as effective. The catch is that you have to take the intensity up a notch. Recommendations for physical activity can be met through 20 to 60 minutes of vigorous exercise 3 days per week (American College of Sports Medicine). High intensity interval training – exercise that alternates quick, intense bursts with short recovery periods – is one way to increase intensity while also adding variety to your routine.
Group personal training sessions. Hiring a personal trainer to guide and motivate you is beneficial, but regular sessions can get expensive. Many studios offer group sessions to help offset the cost. You can form a group of 3 to 4 people, divide the cost of the session, and your trainer will lead you through similar exercises together. This type of personal training saves you money, and it creates a network of exercise partners who share your goals.
Full body strength training moves. Full body exercises involve both your upper and lower body in the movements. This type of exercise is often called functional fitness, because it requires positions that simulate daily activities, such as carrying heavy items. Your body is challenged in new ways due the balance required and the use of small and large muscle groups. Since more muscle groups are worked at once, you can do fewer exercises while still getting a full body workout. Try incorporating full body moves like lunges with a bicep curl, or burpees in your workouts.
Moving more all day long. Research shows that moving more throughout the day, in addition to regular workouts, is necessary to maintain health. Dividing long exercise sessions into multiple sessions of least 10 minutes is also beneficial. These shorter sessions keep you moving, and can equal a full workout. During your workday, create a circuit routine by climbing the stairs, walking the hallways, and doing wall pushups. You can also invite coworkers to engage in walking meetings.
Outdoor activities. Outdoor exercise is nothing new, but the rise in organized outdoor classes is a popular fitness trend. More exercise instructors are taking classes, such as bootcamp and yoga, to community parks. A 2011 research review found that, when compared to indoor exercise, exercising outdoors was associated with increased energy and decreased tension. Using the natural terrain and outdoor objects, such as rocks or benches, can boost the intensity level and increase the calories burned.

3 Healthy Lunches for Your Work Week

Mon, 14 May 2012 14:47:52 GMT

Weekday lunches are difficult. We often do not have access to a full kitchen and unhealthy options are tempting. Luckily, you can save calories and money with a little planning. Below are three delicious ideas for lunches that are nutritious and easy to prepare.

Hummus Vegetable Sandwich

Split a 3-inch whole wheat baguette and spread it with 2 tablespoons of hummus. Sprinkle 2 tablespoons of crumbled feta cheese on the hummus. Top it with 4 slices of cucumber and 2 sliced rings of red bell pepper. Calories: 241

Make it your own: Using different breads for your sandwiches is a fun way to switch things up. Instead of a baguette, try a whole wheat bagel, gluten-free bread, or a pita. Also, a sandwich can feel like a whole new meal when you use a tortilla and turn it into a wrap!

Tex-Mex Vegetable Salad

Fill your bowl with 2 cups of romaine lettuce and a ½ cup of shredded green or red cabbage. Top your greens with 2 tablespoons of cooked corn and a ¼ cup of canned black beans that have been sprinkled with ½ teaspoon of ground cumin. Add ¼ cup of diced fresh mango, 2 tablespoons diced red onion, ¼ cup diced fresh tomato, and 2 tablespoons of chopped fresh cilantro. Finish it off with low-sodium citrus vinaigrette . Calories: 261

Make it your own: If you like spicy food, add a sprinkle of hot sauce over your salad, or add some pickled jalapenos. Pineapple is a good substitute for the mango. Feel free to use dried fruit instead of fresh fruits, just be sure to check the nutrient label. Most dried fruits have added sugar and more calories than fresh varieties. For added protein, this salad goes well with a baked salmon fillet or a grilled chicken breast.

Whole Wheat Couscous Salad

Combine ¾ cup of cooked whole wheat couscous with a ¼ cup diced red bell pepper and 2 chopped green onions. Next add a ¼ cup diced white button mushrooms and a ¼ cup diced cucumber. In a small dish, whisk together 1 tablespoon of extra virgin olive oil, 2 tablespoons of lemon juice, and a ½ teaspoon of curry powder. Add 1/8 teaspoon salt and 1/8 teaspoon ground black pepper. Pour this dressing over the couscous and toss to coat all the ingredients. Top with 2 tablespoons chopped walnuts before serving. Calories: 420

Make it your own: You can add more protein to this grain salad by substituting a ¼ cup cooked beans for a ¼ cup of the couscous. Canned fish such as tuna or salmon also work well in cold grain salads. Adding sliced cherry tomatoes and using a different spice such as ground cumin is a great way to reinvent this recipe!

10 Easy Ways to Eat More Fruits and Vegetables

Thu, 10 May 2012 12:21:37 GMT

Knowing that fruits and vegetables are good for us is one thing; finding tasty ways to add them to our diets is another. Here are 10 easy ways to fill your plate with more fruits and vegetables.

Eat vegetables for breakfast. Vegetables first thing in the morning may feel strange if you typically eat yogurt and cereals, but there are many delicious ways to squeeze them in. When your scrambled egg is almost cooked, stir in a ½ cup of chopped spinach (102 calories). Create a breakfast sweet potato hash by cooking 1 cup of chopped kale and a ¼ cup of chopped onion in a ½ tablespoon of olive oil. Stir in 3/4 cup of peeled and chopped, baked sweet potato (245 calories).
Add vegetables to your smoothie. Don’t fear the color or the flavor. A cup of fresh kale or spinach added to a berry smoothie brings out an unexpected taste that is surprisingly delicious. A few slices of fresh cucumber taste great blended into smoothies with pineapple or ginger.
Never snack without them. Regardless of the snack you choose, always include a fruit or vegetable. Want some nuts? Add half of an apple or a handful of carrot sticks. Want yogurt? Eat some berries with it. Not only will this create a more nutritionally balanced snack, but it will boost your intake of fruits and vegetables.
Always load your sandwiches. Whether your sandwich is stacked with turkey or spread with hummus, load it with fruits and vegetables. Think beyond lettuce and tomato, and go for fresh pineapple, apple, avocado, arugula, shredded cabbage, mushrooms, or red peppers.
Set a minimum number for your salads. Vow never to make a salad with fewer than five fruits and vegetables. You will get a variety of nutrients and much more flavor than the standard romaine-only version. Add chopped bok choy, kale, napa cabbage, green onions, broccoli, cooked sweet potato, grapes, or mango.
Use them as a base for everything. Take a break from grains, and serve all your main courses over fruits and vegetables. Grilled fish is delicious over a fruit salsa. Chicken breasts can be served on a bed of sautéed kale seasoned with curry powder. Bell peppers or tomatoes can be hallowed out and stuffed with cold bean or grain salads, or filled with lean ground meats, sprinkled lightly with cheese, and baked.
Incorporate purees during cooking. Vegetable purees will make dishes rich, and thick while adding nutritional value. Add a cup of pureed potatoes or cauliflower to vegetable soups. Stir a ¼ cup of pureed sweet potato, or pumpkin into your oatmeal. A cup of butternut squash puree adds rich flavor to marinara sauces and chili.
Stretch your servings. Vegetables can make a meal go much further. When you double the amount of chopped vegetables in pasta salads you can reduce the calories and serve more people. Add diced bell peppers, onion, zucchini, and eggplant to ground meat dishes such as meat marinara for pasta or Sloppy Joe sandwiches.
Look to other cultures for inspiration. Asian and Indian cuisines are rich in fruits and vegetables. You can incorporate ideas from these styles of cooking to create new combinations for your own meals. If you need some help, head to the library and check out a cookbook. Sautéed Pak Choi, banana and avocado in salads and smoothies, and vegetable fried brown rice are good options.
Don’t pass on dessert. Fruit is ideal for satisfying your sweet tooth, but this doesn’t mean you are stuck with fruit alone. Try slicing half of a banana and drizzling it with 1 tablespoon of melted semi-sweet chocolate chips (130 calories). Or choose one cup of fresh strawberries with your chocolate (118 calories).

Best Weight Loss Tips from MyFoodDiary Members

Mon, 07 May 2012 13:01:39 GMT

We asked MyFoodDiary members what advice they would share with someone starting their weight loss journey. This is what they told us. Research shows that they know their stuff!

Plan your meals. Planning ahead reduces the likelihood that you will get off track when your schedule changes unexpectedly. When you know what you are going to eat and when you will eat it, you reduce the temptation to grab an unhealthy snack. Cheryl Forberg, R.D., nutritionist for the reality show “The Biggest Loser”, lists planning exercise, meals, and snacks in advance as a key to successful weight loss.
Track what you are eating. Calorie counting works! You have heard it before: weight loss occurs when you burn more calories than you eat. If you have no knowledge of the calories in food, it is likely that you are taking in far more than you realize. To know how many calories you consume, you must track your food intake.
Set meaningful goals. When you take into consideration your current fitness level, available time, and motivation you, can use your personal situation to create goals that are achievable and meaningful.
Surround yourself with likeminded people. Your environment influences the foods you eat and your activity levels. While you cannot change everything about your environment, you can surround yourself with people who support you. Tell friends and loved ones your goals and ask for their help. Create a network of friends at the gym or form a walking group in your neighborhood. Workout partners serve as a source of motivation to stick with your plan.
Be patient. Those who have maintained weight loss know that slow and steady wins the race. The Mayo Clinic recommends weight loss at a rate of 1 to 2 lbs per week. Losing weight slowly allows you to make minor changes in activity and eating habits that are easy to adapt to. It also helps you maintain lean muscle mass as you lose fat.
It’s a lifestyle change. It has been proven time and time again that crash diets do not work. Diets focus on change for a short period of time. Most people return to old habits, regaining any weight that was lost. Successful losers are those that make a lifestyle change. Eating healthier foods, controlling portion sizes, and engaging in physical activity must become a normal part of your daily routine.
The scale is only one measure of success. Don’t limit yourself by how you define success. There are many ways to track progress beyond the scale. Changes such as improved mood, inches lost, smaller clothing sizes, and more energy are just as important as the number on the scale.
Be honest. Don’t cheat yourself. A regular soda that you neglected to enter into your food diary and a missed workout will add up on the scale. This doesn’t mean you can’t take a rest day from workouts or allow yourself to enjoy your favorite foods. Commit to your weekly exercise plan so you can fully enjoy your rest day. Adjust your food intake or exercise so you can enjoy a treat without feeling guilty. Weight loss is about adopting a healthy lifestyle that you can live with!

6 Steps to Starting an Exercise Program

Thu, 03 May 2012 12:02:17 GMT

Exercise doesn’t have to be overwhelming. If you are struggling to get started, there are some simple steps you can take to ease your way into a regular routine. Use the guide below, and you will be well on your way to reaching your fitness goals!

Determine your long-term goals. Exercise does more than shed pounds -- it improves heart health, and builds lean muscle. If your goal is to reduce your risk of disease, 150 minutes a week of brisk walking is adequate. It takes a larger commitment of time and effort to build muscle mass, or compete in a road race. Decide what level of health and fitness you want to achieve, and be open to these goals changing over time.
Know your starting point. If you are inactive, it is unwise to jump into a challenging exercise program. Too much exercise at too high of an intensity can result in injury, burnout, and excessive soreness. Begin at a level you can stick with. If you are sedentary, this may mean a 10-minute walk five days a week. If your daily routine keeps you moving, a 30-minute walk, jog or bike ride five days a week is a good place to start. Once your body gets accustomed to activity, you can try new activities or increase time or distance.
Make a realistic time commitment. Is it realistic for you to exercise 60 minutes 7 days a week? If not, don’t make a plan that is destined to fail. Analyze your current schedule and determine ways you can adjust it to fit in exercise. This may require giving up a less important activity, or making small changes (such as waking earlier). If time is an issue for you, aim for vigorous activities (such as high intensity interval training or running). The American College of Sports Medicine states that adults can meet exercise recommendations through 20 to 60 minutes of vigorous-intensity activity 3 days per week.
Limit how you prepare. It is tempting to go all out with new purchases -- workout clothes, tennis shoes, music, and mileage-tracking devices. When people start exercising, they often make a big investment believing it will serve as motivation to stick with it. A few weeks later, they give up on a program, and that money is wasted. You only need a pair of tennis shoes and loose-fitting clothing to get started. Begin with the minimum, and reward yourself with specialty clothing, music, and gadgets after you stick with your program for at least two weeks.
Keep everything on a trial basis. Just because you try an activity does not mean you have to do it forever. In fact, it is beneficial to switch up your routine every 4 to 6 weeks because it forces your body to adapt to new challenges, and it reduces boredom. If you don’t like an activity, you don’t have to stick with it. There are a variety of things you can do for exercise. Try out several until you find some you really enjoy.
Track it. Tracking your exercise keeps you accountable and shows your progress over time. The MyFoodDiary exercise log allows you to enter your activity and determine your calories burned, which helps in your weight loss efforts. You can review your log on a regular basis to determine if you need to increase exercise time or intensity, or if you need to add some new activities to vary your routine.

Community Supported Agriculture (CSA) Programs

Mon, 30 Apr 2012 12:17:05 GMT

A Community Supported Agriculture (CSA) program is one way to get fresh, nutritious food while also benefiting the local economy. Whether you live in the city or the suburbs, the answers to the following questions will help you determine if a CSA is right for you.

What is a CSA?

Think of a CSA program as a membership to a food of the month club. You pay a set amount to a farmer, and a box of farm-fresh produce, meats, eggs, and even fish or baked goods, are yours throughout the growing season.

All CSA programs are a little different. Many people prefer a subscription, or farm-directed, CSA. In these programs, the farmer grows the food, and you pay for the food you receive. Other CSA programs are operated by shareholders, or offer work shares so you can trade work on the farm for your food.

The growing season for your area and the foods provided by the farm will determine what foods you will get, and when you will get them. The amount of food, and pick-up schedules vary as well. You may find a year-round CSA with produce available for a family of four delivered every two weeks, or one that provides food for two that requires pick-up at a designated location each week, May through October.

Why choose a CSA?

As a CSA member you are supporting a local producer and providing sustainable income for local food production. When you know the source of your food, you can learn how it is grown, and you gain better control over what you feed your family. Participating in a CSA will give you foods similar to those offered at a Farmer’s Market, but CSA members often pay less for these foods.

What’s the risk?

When paying for a CSA membership you are also absorbing some of the risk associated with farming and the growing season. Crops do better some years than others, and your CSA box will reflect that. You may have expected a lot of potatoes, but you may get more cabbage and carrots instead.

This risk is not without benefit. Many view their CSA box as a challenge to their cooking skills and their taste preferences. You will be introduced to new foods, and you will learn how to prepare them.

How can a CSA benefit my health?

Foods that come in your CSA box are often picked at peak ripeness and travel shorter distances, which helps to preserve nutrient content. The Community Food Security Coalition also reports that practical experience with fresh food (such as understanding seasonality and cooking) can have a positive effect on eating habits.

How can I find a CSA?

The availability of CSA programs is growing in both urban and rural areas. Many vendors at your local farmer’s market may also offer CSA programs. In addition, Local Harvest provides a database of over 4,000 CSA programs in the U.S.

4 Ways Alcohol Prevents Weight Loss

Thu, 26 Apr 2012 11:28:44 GMT

Research shows that moderate consumption of alcohol provides health benefits, such as a reduced risk for heart disease. Unfortunately, what is healthy for your heart is not always helpful for your waistline. Here are four ways that alcohol can stall your weight loss efforts:

Less body fat is burned. Alcohol is converted to acetate by the body, and it serves as a quick-burning fuel source. Acetate cannot be stored so the body uses it for energy before it turns to carbohydrates or fat. When acetate from alcohol is available for energy, it becomes much more difficult to burn the fat necessary for weight loss.
Empty calories. One gram of alcohol contains seven calories, but unlike calories from carbohydrates, fat, and protein, alcohol offers little nutritional benefit. A high-calorie cocktail or a couple regular beers can easily cause you to exceed your daily calorie requirement without providing the body with added nutrition.
Overeating. According to Dr. Andrew Weil, alcohol intake lessens inhibitions and undermines willpower. Several studies have found that alcohol intake results in a short term stimulation of appetite. Drinking is often done in a social setting with high-calorie food options. Combining increased appetite, fewer inhibitions, and easy access to unhealthy food is a recipe for overeating.
Disrupted routine. A few too many alcoholic beverages, and you will fall asleep quickly only to be wide awake in the middle of the night. According to a publication from the National Institute on Alcohol Abuse and Alcoholism, alcohol intake disrupts normal stages of sleep and total sleep time. When you wake in the morning exhausted, your exercise plans will go out the window. This reduces the calories you burn, which puts you at a greater disadvantage for weight loss.

Moderate consumption is the key to maximizing health benefits, and that is no more than one drink per day for women and two drinks per day for men. To prevent alcohol intake from ruining your weight loss efforts, choose low-calorie mixers such as soda water with a fresh lime wedge, or light beer. Order a healthy menu option before you start drinking, or have a snack before you go out. Be sure to track the calories you consume through alcoholic drinks, and step up the workouts to boost your calories burned.

6 Tips to Wake Up for a Morning Workout

Mon, 23 Apr 2012 11:54:36 GMT

Morning workouts prevent late day distractions from moving your exercise plans to the back burner. Here are five tips to help you rise and shine for your morning workout.

Create a home that wakes you. Keep a lamp within arm’s reach of your pillow so you can turn it on the second your alarm sounds. Place your alarm clock across the room, and you’ll have no other choice but to get out of bed. Program your coffeemaker the night before so that the stimulating aroma entices you to get out of bed. Set timers on lamps throughout your house. When they come on, it will make the rest of the house more inviting, and help wake you.
Socialize. Engaging in social exercise will make your early wake-up call worth it. Schedule a run or a racquetball match with your workout partner. Introduce yourself to some new faces in the 6:00 a.m. exercise class. The bigger your social group at the gym, the more obligated you will feel to attend. Obligation may be the motivation you need to get up and out the door.
Make sleep and healthy eating a priority. The worst thing for an early morning workout is a night without sleep. Aim for seven to nine hours of sleep per night as recommended by the National Sleep Foundation. Support a good night’s rest by avoiding caffeine in the afternoon, and acidic foods that cause indigestion. The more you do throughout your day to promote good sleep the better your chances for waking rested and ready to workout.
Set weekly goals and reward yourself. Center your goals and rewards around your morning workouts. Do you want to exercise four mornings this week? Make a plan. When you accomplish your goals, reward yourself with new exercise gear, or buy music for your workouts.
Bargain with yourself. Give yourself a break when you stick to your plan, but require more of yourself when you don’t. If you choose to sleep in and workout in the evening, stay on the treadmill 10 minutes longer, or add 5 extra repetitions to your leg exercises. The more appealing your morning session becomes, the more likely you will be to get up for it.
Spread the word. Surround yourself with likeminded exercisers in your social media circles, and then tell everyone about tomorrow morning’s exercise plans. Tweet it, share it with your friends on Facebook, and add it to your Google+ page. Reach out and ask a few people you know to follow up with you. Knowing how many people are aware of your plans with the intention to ask you about it later makes it harder to hit the snooze button.

10 Tips for Overcoming Setbacks

Thu, 19 Apr 2012 11:47:00 GMT

Tip #5: Do not starve yourself.

Giving in to an occasional craving doesn’t have to put an end to your fitness gains. Health professionals suggest thinking of your eating plan over the course of several days. Small adjustments in eating and exercise after a high-calorie encounter can quickly put you back on track to reach your weight loss goal. Here are 10 steps to keep you moving in the right direction.

Rid yourself of the all or nothing mentality. One day doesn’t ruin everything. Weight loss is about developing a healthy relationship with eating and exercise. Allowing one mistake to cause you to eat a second piece of pie, or worse, toss your good habits out the window for the week, is not a healthy relationship. If you overindulged at an office lunch, or woke up late and missed your workout, use your mistake as motivation to do better. Your next meal should be a healthy one, and your next workout should go as scheduled.
Focus on weekly weight loss. When you approach weight loss with a broader focus, you’ll feel less stress over isolated events. If you get off track with a high-calorie meal or a missed workout, don’t panic. According to the Centers for Disease Control and Prevention, people who lose weight at a rate of one to two pounds per week are more successful at keeping it off. If you overeat one day, cut back on calories, or exercise more to make up for it.
Pay special attention to sodium. Keep your intake between 1,500 and 2,300 mg per day, which will reduce the water retention and bloating you feel after a high-calorie splurge. Choose fresh, unprocessed foods, and carefully check the labels of packaged foods for sodium content.
Focus on nutrition. Trade high-calorie foods for low-calorie fruits and vegetables. This will ensure you get plenty of nutrients, including fiber which keeps you full.
Do not starve yourself. Consuming too few calories can hinder your weight loss. When making up for a bad day, it is important that women consume no fewer than 1,200 calories per day, and men no fewer than 1,700 calories.
Avoid exercise extremes. Yes, you can burn off some of the extra calories you ate, but do so safely. Over-exercise can result in soreness and injury. Soreness or injury will throw your workouts off track for an extended period, which will be even worse for your weight loss goals.
Eat regular meals. It’s tempting to guilt yourself into skipping breakfast after a high-calorie dinner out with friends. Don’t do it. Skipping meals will leave you ravenous, and will increase the likelihood you will overeat again.
Avoid creating stress. Focusing on your mistake creates stress. Stress leads to lack of sleep and emotional eating, and both can hinder weight loss. It was one meal, one dessert, one workout. Forgive yourself and move on.
Step off the scale. Put off weighing yourself for a few days. The water retention caused by any high-sodium foods you ate can temporarily cause weight gain. There is no reason to make yourself feel worse so check your weight after you’ve returned to healthy habits.
Evaluate your missteps. It’s important to evaluate what caused you to stray in the first place. Was it a situation you can avoid in the future? If not, make a plan for how you will approach similar situations while staying in control of your calorie intake.

5 Things to Know About Omega-3 Fatty Acids

Mon, 16 Apr 2012 15:37:39 GMT

It is well established that omega-3 fatty acids are beneficial to health, but knowing they are good for you is different than understanding why, or what to eat. Here are five things you should know about these essential fatty acids:

How do omega-3 fatty acids benefit health?

Omega-3 fatty acids reduce inflammation in the body. Inflammation is linked to chronic diseases, including heart disease, some cancers, and arthritis. While the research supporting a reduced risk for heart disease is the most established, some research has shown that the fatty acids may also reduce the risk of stroke, diabetes, and cognitive decline.

Are there different types?

Yes. Omega-3 fatty acids are different depending on the food source. Alpha-linolenic acid (ALA) is a short-chain fatty acid that can be found in plant foods. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are long-chain fatty acids found in fish.

How does the body use the omega-3 fatty acids we eat?

The body must convert the short-chain ALA to the long-chain DHA and EPA for it to be useful. Unfortunately, the rates of conversion are not high. According to the Linus Pauling Institute at Oregon State University, young men can convert 8% of ALA to EPA, and only 0-4% to DHA. Young women convert 21% of ALA to EPA, and 9% to DHA. The difference in these conversion rates is attributed to the higher levels of estrogen in women. Don’t let these low numbers discourage you from eating vegetarian sources for omega-3 fatty acids. Researchers still consider plant foods a beneficial source for omega-3s despite the low conversion rates.

What are the best food sources?

A variety of seeds, vegetables, and oils contain ALA. Good seed choices are flaxseeds, chia seeds, pumpkin seeds, and sesame seeds. Tahini, which is a paste made from sesame seeds, is also a good choice. The oils from these seeds (e.g. flaxseed oil) also contain the beneficial omega-3s. Kale, spinach, Brussels sprouts, cauliflower, and purslane are vegetable sources for ALA. Increase your intake of cold-water, fatty fish for DHA and EPA. Choose wild salmon, mackerel, halibut, sardines, albacore tuna, herring, or lake trout. According to the Natural Resources Defense Council, herring, North Atlantic and Chub mackerel, salmon, and freshwater trout contain the least amounts of mercury.

How much do I need?

Due to the role of omega-3 fatty acids in preventing heart disease, the American Heart Association (AHA) provides recommendations for intake. The AHA recommends that healthy adults consume at least two servings of fatty fish a week. A 2-to-4 oz serving of fish provides approximately 1 g of omega-3 fatty acids. In addition, the AHA recommends including plant sources of omega-3 fatty acids in your diet such as tofu, walnuts, and flaxseeds.

6 Ways to Improve Health through Gardening

Thu, 12 Apr 2012 12:22:49 GMT

It is easy to consider gardening as only a hobby, but current research shows it is an effective way to improve health. Whether you have a windowsill, a balcony, or a backyard, start growing to reap the following health benefits:

Improve nutrition with antioxidants.

Herbs are ideal for new gardeners and for those with limited space. All you need are a few pots and a window. The herbs you grow will add delicious flavor to your foods, and decrease the need for added fat and salt in your cooking. Herbs are rich in the antioxidants that protect against cancers and heart disease. The highest concentrations of antioxidants are found in oregano, followed by dill, garden thyme, rosemary, and peppermint.

Support an active, engaged community.

Whether it is an alleyway in the middle of a city, a rooftop, or a shared lot in a suburban neighborhood, community gardens bring people together. Research conducted by Jill Litt, Ph.D. from the University of Colorado found that people who participate in community gardening cultivate relationships with their neighbors, have a more positive outlook on health, and eat better. Over 50% of the gardeners met national recommendations for fruit and vegetable intake, versus 25% of non-gardeners.

Increase your physical activity.

Gardening is a way to meet daily physical activity recommendations. According to Dr. Litt’s research, gardeners report an average of 12 hours of physical activity a week. That’s about 30% more exercise than reported by non-gardeners. Kansas State researchers found that gardening is one way older adults can meet recommendations for moderate physical activity, while also reaping other physical benefits such as improved hand strength. Gardening provides both cardiovascular activity and strength training. Some of these activities are weight-bearing and protective against osteoporosis.

Cook your own food.

Whether your garden produces a basket of tomatoes and peppers, or a handful of fresh herbs, you will need to turn those fresh foods into healthy meals. This can be as simple as drizzling sliced tomato and basil leaves with olive oil, or as complex as making your own marinara. Cooking your own food is the best way to control what you eat. As the produce pours in, you will seek creative ways to use it. This will expand your culinary knowledge, improve self-confidence in the kitchen, support mental health through learning new skills, and increase your intake of nutritious foods.

Teach your children a new skill.

An increasing number of schools are growing food, and showing that a garden is the perfect classroom. Whether a child’s garden experiences are at home or at school, gardening promotes education in math and science. It teaches the life lessons of planning, patience, and pride in hard work. Garden-based nutrition programs also significantly increase the number of new fruits and vegetables tried by children (according to a 2009 study published in the Journal of the American Dietetic Association).

Improve financial health, and reduce spending.

Growing your own food reduces your costs all year long. Once you provide the initial investment of time and money for plants, the benefit of the food produced will quickly outweigh the small cost. For example, the average cost of a beefsteak tomato plant is about $3.50. According to Iowa State University Extension, under the right conditions and care, a single tomato plant can produce as much as 8 to 10 lbs of tomatoes. That is a small cost for a significant reward. And when you preserve extra tomatoes by freezing or canning, you will extend your family’s food savings throughout the year.

Gardening Resources:

8 Ways to Celebrate Your Weight Loss

Mon, 09 Apr 2012 11:56:04 GMT

Rewards are an important part of fitness, and the National Institutes of Health suggests creating a frequent reward system for successful weight loss. Don’t stick only to the numbers on the scale. Meeting your regular exercise goals and cooking more healthy foods are equally deserving of rewards. Food rewards can undo your weight loss efforts so choose those that align with your new healthy habits. Here are a few calorie-free ways to celebrate!

Buy a book or magazine. Self-help books and magazines that offer healthy recipes and workout ideas can provide a fresh outlook. The new ideas you gather can fuel your journey towards fitness. Just remember to also reward yourself with time to read them!
Enjoy an afternoon to yourself. For a cost-free option, arrange for your spouse or a friend to watch the kids, turn off the cell phone, and shut down the computer. Spend your afternoon doing something you enjoy. Meet an old friend for coffee, visit a local art museum, take a leisurely walk in the park, window shop at the mall, or go for a drive in the country to unwind and refocus.
Cultivate a new skill. Expanding your knowledge and skills increases self-esteem. Your educational endeavor could be learning how to cook, knit, golf, or speak a foreign language. Check out your local community center for free classes, or sign up for a class at a nearby shop or university.
Challenge yourself with a new fitness class. If you’ve had your eye on the yoga studio down the street, or love Latin dance, reward yourself with a new workout! Start with one class, and if you like it, consider a monthly membership for your next weight loss reward.
Invest in quality exercise gear. New gear doesn't have to break the bank. A fitness hat, headband, exercise socks, or a tech shirt are great ideas for rewards under $15. If you are ready to invest in a high-end reward, consider a pair of quality shoes, or a GPS watch to track your mileage.
Find music that moves you. Listening to the same music week after week creates exercise boredom. Buy some new songs that will keep your workouts fresh and upbeat.
Make a deposit for a bigger prize. Maybe the reward you have in mind is going to require some saving. A vacation, kitchen remodel, exercise equipment, or a new wardrobe is not something you can buy when you reach your first few short-term goals. Start a separate savings account, and commit to depositing money each time you reach a fitness goal.
Don’t forget the little things that keep you going. Sometimes a new journal for self-reflection, a new nail polish color, or an app for your smart phone is all it takes to feel rewarded.

9 Ways to Move More at the Office

Thu, 05 Apr 2012 12:33:40 GMT

Sitting all day at work is associated with an increased risk for heart disease and diabetes. It appears that even a daily workout won’t counteract the risk caused by occupational sitting. A recent study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

These findings make it more important than ever to squeeze in activity throughout your day. Here are 9 ways to get moving and reduce your risk.

Wear comfortable shoes. No, this isn’t exactly exercise, but the more comfortable your shoes, the more likely you will be to move in them. At the very least, keep a pair of tennis shoes in your office.
Stand and walk while you read and talk. How many times a day are you talking on a cell phone, or reading a paper report? Stand up while you read or talk. If you have the space, pace around your office. Every step counts!
Take the long way to the bathroom. Use the stairs to visit the bathroom on the floor above or below you. If the only bathroom is close by, take one lap around the interior of the building before going back to your seat.
Stretch every hour. Stand up at least once every hour. Stretch your arms over your head and breathe deeply. If standing isn’t an option, do seated stretching and extend your legs on the floor out in front of you. Gently bend over to touch your toes.
Stand up and check your email. How many times do you check your email each day? Timothy Ferris, author of the book The 4-Hour Workweek, suggests checking no more than two times per day to increase productivity. If you aren’t quite there yet, use it to your advantage.
Take 10 at lunch. Devote 10 minutes of your lunch break to activity. Climb the stairs, walk around the parking lot, or practice simple yoga poses in your office.
Schedule walking meetings. Soon to be gone are the days of sitting around a boardroom table for hours. Group walking is a popular way to hold professional meetings while also being active. If your office has sidewalks or walking trails nearby, encourage the group to walk together as you discuss issues and brainstorm solutions.
Workout to a Webinar. If you find yourself sitting in on a Webinar or teleconference that needs your ears, but not your active participation, get moving. Keep exercise bands or a yoga mat in your office. Stand up and perform a few light exercises as you listen to the conversation.
Use chair yoga. It is possible to be more active without moving from your seat. Chair yoga is an easy way to promote balance and flexibility while getting the blood flowing.

10 Healthy Grains Beyond Brown Rice

Mon, 02 Apr 2012 14:48:59 GMT

Quinoa Salad

Despite fad diets that encourage you to cut out carbs, current research continues to support the idea that complex carbohydrates are an essential part of a healthy diet. In this post, we will focus on whole grains, which provide lasting energy, vitamins & minerals, and fiber to keep you feeling full. If you are tired of whole wheat bread and brown rice, keep reading to learn about other healthy and delicious whole grains.

Amaranth

Some foods are considered whole grains from a culinary perspective, but they are actually seeds, or the fruit of plants. Amaranth is one of these grains, and is rich in iron, magnesium, and calcium. It also provides plenty of protein with 7 grams in ¼ cup, dry.

Amaranth has a distinct, almost grassy, flavor. You might find you prefer it when added to a mixture of other grains instead of eating it alone. The whole form can be cooked and eaten as a hot breakfast cereal. Wheat flours can be partially substituted with amaranth flour in baked goods such as muffins.

Barley

Barley comes in several forms, but choose hulled barley to ensure you eat the whole grain with the most nutrients. It is loaded with fiber and is a very good source of selenium. Scotch barley and pearled barley are more refined forms of the grain and contain fewer nutrients.

Barley has a chewy texture, and it can take the place of your morning oatmeal. Use hulled barley in place of Arborio rice for a whole grain risotto, or add it to soups and stews for texture and extra fiber.

Black Rice

Black rice is often called Forbidden Rice due its status as a food of royalty in Chinese legend. As its purplish-black color indicates, it is full of antioxidants, specifically anthocyanin, similar to those found in blueberries, blackberries, and grapes.

All black rice isn’t whole grain so be sure to look for “whole black rice” on the label. This tells you that the nutrient-rich bran is still present in the rice grain. Serve black rice as a side dish for roasted vegetables or meat, or make it into a rice pudding for dessert.

Buckwheat

Much like amaranth, buckwheat is the fruit of a plant. Treated as a grain for culinary purposes, it can be found in the form of buckwheat groats, or as flour. Buckwheat is an excellent source of magnesium and a good source of fiber.

When the groat is roasted, it is called kasha and can be eaten as porridge. You can incorporate buckwheat flour into baked goods, and use it to make pancakes and crepes. Japanese Soba noodles are also made with buckwheat.

Israeli Couscous

Couscous is a small, round pasta, not a grain. Israeli couscous, also known as ptitim, is similar to standard couscous, but it is larger and resembles a small pearl. Israeli couscous is most often made with refined white flour, but whole wheat Israeli couscous is a fun whole grain option.

Whole wheat Israeli couscous has a pleasant nutty flavor and makes delicious hot or cold pasta salads. Dice up fresh vegetables such as carrot and green onions with black olives, and toss it with a vinaigrette dressing. It also good topped with a lamb or beef stew, or with sautéed leafy greens such as kale.

Millet

Yes, millet can be found in bird feed, but that doesn’t mean you can’t benefit from eating it too. Colors vary, but much of the millet available for cooking is a small, round, yellow grain. There are 3 grams of protein per half cup, and millet is a good source of the B vitamin niacin.

The final texture of millet depends on the cooking process. If left undisturbed during cooking, it will turn light and fluffy still maintaining the texture of grains; if stirred, it will become creamy like mashed potatoes. Serve millet with beans for a protein-rich dinner, or mix it with raisins and honey for a whole grain breakfast.

Quinoa

Quinoa is also a seed and can be found in a variety of colors, but tan and red quinoa are most commonly available. Unlike other grains, quinoa contains all nine essential amino acids making it an ideal part of a meatless meal.

Quinoa cooks to a fluffy consistency with a seed-like crunch, and a nutty flavor. It makes a good substitute for rice, and pairs nicely with sautéed greens. With cinnamon, honey, and milk it becomes a filling breakfast. Cooked quinoa can also be incorporated into vegetarian, grain-based burgers.

Spelt

Spelt is a whole grain closely related to wheat. It is an excellent source of manganese, and a good source of niacin, protein, and fiber. Spelt is becoming more readily available in packaged foods such as spelt breads and spelt pasta.

When using the grain in your own cooking, keep in mind that whole spelt berries need to be soaked in water for eight hours before cooking. Spelt flour is also a good substitute for wheat flour in breads and pizza dough.

Teff

A cereal crop from Ethiopia, teff is most often found as flour. In Ethiopia it is fermented and used to make the flatbread, injera. Teff stands out among other grains because of its calcium content. There is 174 mg in a half cup, uncooked.

It is referred to as the world’s smallest grain, and does not undergo the processing that removes so many of the valuable nutrients in refined grains. The flour can be added to a variety of baked goods from cookies, to breads, to cakes.

Wheat berries

The wheat berry contains the bran, germ, and endosperm of the wheat kernel. This means that, unlike refined flours, it retains many nutrients such as fiber, protein, and iron.

Once cooled after cooking, wheat berries can be turned into delicious cold grain salads. Toss them with shredded vegetables such as carrot, cucumber, and summer squash. Dress the salad with lemon juice, a sprinkle of smoked paprika or cumin, and a pinch of sea salt.

If you require gluten-free grains, according to the Whole Grains Council amaranth, buckwheat, rice, millet, quinoa, and teff are all gluten-free. Check labels carefully when shopping. Grains that are naturally gluten-free are sometimes processed in facilities with other grains causing cross contamination of gluten.

Many of these grains are becoming more readily available in grocery stores, but health food stores, international markets, and the Internet are other good sources. For the most affordable options, seek out the bulk bins in the health food section, or find an international market in your area that specializes in Indian or Asian foods.

Eating to Increase Iron Absorption

Thu, 29 Mar 2012 14:46:11 GMT

Not all types of dietary iron are created equally. Iron from a plant source is different than iron from an animal source, and the foods that you eat can influence how iron is absorbed by your body. By understanding more about this mineral and carefully selecting the foods you eat, you can improve iron intake and availability.

Iron absorption

The availability of iron depends on its absorption rate. According to the National Institutes of Health (NIH):

Overall, 10 – 15% of dietary iron is absorbed by healthy adults.
The body absorbs 15 – 35 % of heme iron (animal sources), and this is not significantly influenced by other nutrients in your diet.
The body absorbs 2 – 20% of non-heme iron (plant sources). This rate can be greatly influenced by other nutrients you eat.

Several food components can decrease your absorption of iron.

Tannins and polyphenols found in tea, coffee, and cocoa
Calcium found in dairy products and fortified foods
Phytates found in legumes and whole grains

There are ways to increase your iron absorption.

When non-heme iron (plant-based) is eaten with a source of heme iron (animals), this improves the absorption rate of the non-heme iron. According to the NIH, this will increase non-heme iron absorption up to three times.
Vitamin C and other organic acids in fruits and vegetables boost the absorption rate of non-heme iron, according to the American Dietetic Association. Adequate vitamin C intake is especially important for vegetarians who do not consume heme iron.

Tips for enhancing iron absorption

Carefully selecting food combinations and getting enough vitamin C are ways you can increase the amount of iron available for use in the body. Vitamin C can be lost due to heat from cooking and long storage so choose fresh, raw sources most often. Meat-eaters should focus on combining animal-based foods with plant sources of iron for improved absorption.

Sources for heme iron:

Chicken and beef livers
Beef – chuck, 85% lean ground, and top sirloin
Turkey and chicken, especially dark meat
Light tuna canned in water

Sources for non-heme iron:

Beans – kidney, lima, pinto, black, navy
Fermented soy-based foods such as firm tofu
Lentils
Nuts and seeds
Ready-to-eat, iron-fortified cereal
Spinach
Raisins

Sources for vitamin C:

Bell peppers
Berries
Broccoli
Cauliflower
Citrus fruits
Guava
Melons
Onion
Pineapple

Creatively combining foods can increase the iron absorbed from what you eat. Here are a few ideas for iron-rich meals.

Eat an orange with your breakfast cereal each morning, or top your cereal with sliced strawberries.
Make a tuna salad using light canned tuna, kidney beans, a vegetable such as green onions or celery, and herbs such as parsley. Dress it with lemon juice and a drizzle of extra virgin olive oil.
Choose lentils as a side dish for lean beef or poultry, or make a soup with lentils and shredded chicken or beef.
Top a fresh spinach salad with sliced bell peppers, red onions, strawberries, and a citrus vinaigrette.
Eat tofu with a fresh broccoli salad, or follow it up with melon or pineapple for dessert.

Iron plays a role in the production of proteins responsible for oxygen transport in the body, and it is involved in cell growth and development. Many factors influence dietary iron need, but the NIH recommends that men aged 19 and older, and women aged 51 and older, get 8 mg of iron per day. Women aged 19 to 50 need 18 mg per day.

10 Ways to Track Your Progress Beyond the Weight Scale

Mon, 26 Mar 2012 12:03:21 GMT

The number on the weight scale is not the only thing that will change after adopting healthier habits. Below are 10 positive changes that reflect the benefits of weight loss. If you do not currently track these numbers, thoughts, and feelings, start jotting down measures in your Personal Notes. Over time you can look back and assess how much you’ve changed, and how much better you feel!

Improved mood and attitude. Research shows that losing weight can improve your mood and decrease symptoms of depression. Better nutrition, higher self-esteem, and the benefits of exercise all contribute to an improved outlook on life.
Breathing easy. When you carry excess weight, your body must work harder. Walking and household chores may have quickly left you out of breath in the past. As your cardiovascular system becomes conditioned through regular exercise and your body weight decreases, fewer of your normal activities will leave you breathless.
Your piggy bank is full. Weight loss can save you money. Cutting out expensive, high-calorie coffee drinks and afternoon visits to the vending machine result in extra financial savings. Clothing will cost you less as you move away from plus sizes. Your health care costs can be dramatically reduced due to a strengthened immune system and a decreased risk of disease, which results in fewer treatments and medications.
Less jiggle in your middle (and everywhere else). Your body can become more toned and smaller without the numbers ever changing on the scale. You may notice there is now firm muscle where soft fat tissue used to be. Pay attention to how your clothing fits. You may need to tighten a notch in your belt before you see drastic weight loss in numbers.
Healthier body fat percentage. As you lose weight and gain muscle, your body fat percentage will decrease. The American College of Sports Medicine recommends a body fat percentage of 10-22% for men and 20-32% for women for a reduced risk of obesity-related disease. Have your body fat accessed by a fitness or health professional to determine if you are within a healthy range, and reassess in three to six months as you lose weight and gain muscle.
Slimming circumference. According to the National Institutes of Health, waist circumference is a key indicator for health risk. Waist circumferences should not exceed 40 inches for men and 35 inches for women. Measure your waist circumference every few weeks to track your progress, but don’t stop there. Measure your thighs, upper arms, and chest as well. The circumference of these areas will decrease as you lose weight, and become more toned with muscle.
Cancelled cravings. As you make eating healthier foods a habit, your tastes will change. Yes, you will always have a favorite indulgence, but over time you will become more selective on where you save and where you splurge calories. For example, you may splurge on chips or fries and not like how you feel afterward, which will reduce the likelihood that those cravings will creep up again.
You keep going and going. Not only does exercise give you energy to face your day-to-day life, but you will begin to notice your current routine getting easier and easier. This is because your body is becoming accustomed to the activity, and it needs to be challenged once again. Over time, you’ll find that you can exercise for longer periods and at a higher intensity.
Positively painless. Extra weight adds stress to the lower back and knees that can result in pain. As the weight comes off, so does the stress on these parts of your body. You will notice that you can do more with less pain.
Sleeping like a baby. According to the National Sleep Foundation, sleep problems are common in overweight and obese adults. Research has shown that even as little as a 10% reduction in weight can improve sleep apnea in obese individuals. In addition, regular exercise improves sleep quality when performed at least three hours before bedtime. As you exercise more and lose weight, you will sleep better, and feel rested and energized in the morning.

8 Tips for Maintaining Your Fitness Routine While Traveling

Thu, 22 Mar 2012 11:54:40 GMT

Everyone needs a vacation (even if it means the occasional high-calorie treat or missed workout). The problem arises when these splurges go from occasional to common. Tight schedules, limited options, and unfamiliar territory make it easy for travel to derail your fitness routine. Take control and plan ahead using the following tips:

Dress accordingly. Exercise opportunities on the road won’t do you much good if you are not prepared. If your business attire doesn’t allow for athletic footwear, invest in a comfortable pair of dressy shoes. Rubber-soled dress shoes or a stylish pair of flats can make all of the difference. At the very least, carry your athletic shoes in your carry-on. Stick with a comfortable, yet presentable, outfit so you can walk the terminals during a layover. The same preparation tips stand for road trips. A quick walk around the parking lot at the rest stop will stretch the legs and burn a few calories.
Make space for exercise essentials. Be sure you leave space to squeeze in fitness essentials. An exercise band or tube will fit in the outside pocket of your bag for hotel-room strength training. Consider a pair of tennis shoes specifically for travel that will smash or bend for easy packing. Fill a baggie with mixed nuts and dried fruit, energy bars, and fresh fruit for emergency snacks to make unhealthy options less tempting.
Use airport time wisely. Fitting in exercise during long layovers is getting easier. San Francisco International Airport has a yoga room, and other airports such as Minneapolis-St. Paul International Airport have well-marked walking paths designated throughout terminals. Fitness centers located in hotels within or near airports often offer day rates for travelers.
Carefully weigh your food options. Convenience stores and gas stations may be the easiest place to stop while on the road, but they can be a nightmare for a healthy eating plan. Instead, visit the nearest roadside farm stand, or follow the signs to the Farmer’s Market where you can find fresh produce to provide healthy fuel. For meals, skip the fast food and stop by a supermarket for a prepared salad or healthy sandwich.
Explore local markets on foot. Visiting a market during your travels combines a learning opportunity, exercise, and healthy food into one adventure. Set out on foot if the market is nearby – every extra step counts. Take advantage of the fresh produce, and meals for a healthy breakfast, lunch, or snack.
Book an active excursion. Make a natural attraction part of your itinerary (where you are sure to do some hiking). Check for a Yellow Bike project in the city you visit. This will allow you to borrow a bike to see the sights while burning calories. If you enjoy road races, look for upcoming events at your destination. Local fitness studios may have active weekend retreats, or a boot camp class that you can join during your trip.
Use technology to your advantage. Online fitness classes can be found all over the Internet, and they provide a solution for exercise when you are confined to a hotel room. Use your laptop or tablet to stream an in-room workout. Before you leave for your trip, load your smartphone with exercise apps. Many apps provide strength-training moves, or yoga poses to do in the hotel when you are short on time and ideas. Log your foods and exercise with MyFoodDiary's mobile apps.
Get enough rest. Travel can leave you sleep-deprived and unable to get the recommended seven to nine hours of sleep for adults. Lack of sleep can result in weight gain. When you are exhausted from being on the road, make sleep a priority. Continue to choose healthy foods, but it may be wise to skip a workout when your schedule causes exercise to compete with sleep. Plan to get back to your exercise routine once you return home. But remember, exercise can improve sleep patterns if done at least three hours before bedtime. If you are having trouble sleeping on the road, a workout may help.

10 Ways to Cut 100 Calories (or more!)

Mon, 19 Mar 2012 18:03:13 GMT

In your efforts to lose weight, it’s easy to focus on what you can’t eat. Here are 10 ways you can enjoy what you love, and still cut 100 calories throughout your day.

Blend your own breakfast smoothie. Smoothies from specialty shops and restaurants can contain between 250 and 400 calories. Reduce your smoothie to 185 calories by making it at home. Combine ¾ cup frozen mixed fruit, 1 cup skim milk, ½ cup fresh spinach leaves, 1 teaspoon honey, and puree in a blender until smooth.
Eat the whole fruit. One hundred percent juices may seem like a quick alternative for a fruit serving, but a 16 ounce juice – a medium in most restaurants – contains 220 calories. While you may get a few vitamins, you are missing out on the valuable fiber, which can keep you feeling full. Allow yourself a little extra time for peeling, and go for the whole fruit. A medium orange has only 70 calories.
Order a coffee drink without the extras. A Starbucks Grande Café Mocha made with 2% milk and whipped cream contains 330 calories. Lose the whipped cream and you’ve already slashed the calories by 70. Order it with skim milk, and you will reduce it by 40 more -- a savings of 110 calories.
Make your own trail mix. Packaged trail mixes can contain as many as 425 calories in a half cup. Combine a tablespoon of chopped pecans, a tablespoon of raisins, and a tablespoon of chocolate chips with ½ cup unsweetened puffed brown rice cereal, and you’ll reduce the calories to 180.
Select the single. The double patty or double scoop is always tempting when you’re hungry. Learn to be satisfied with a single and it will save you loads of calories. A typical fast food cheeseburger with a single patty has about 300 calories, but order a double and you’ll consume a whopping 450 to 500 calories. This double burger alone can knock out a third of your calories for the day!
Eat only half of your afternoon vending machine snack. Afternoon visits to the vending machine can mean a snack that is more like a meal when it comes to calories. A regular pack of M&Ms and a 1.5-ounce bag of Lay’s potato chips each contain about 240 calories. Eat only half of your snack at one sitting and you’ve cut over 100 calories. Seal the pack and store it out of sight. Enjoy the rest of it tomorrow, and not only will you save calories, but you’ll save money too.
Cook dinner at home tonight. Butter contains about 100 calories per tablespoon, and even heart healthy extra-virgin olive oil contains 120 calories per tablespoon. By cooking at home, you can control the added fats in your meals -- greatly reducing your caloric intake. Add 1 tablespoon of butter instead of two and you’ve already slashed 100 calories.
Choose light beer over the regular options. Heavier beers such as Budweiser American Ale, Sam Adams Winter Lager, and Sam Adams Double Bock contain 180 to 310 calories per 12 ounces. Choose a light beer such as Bud Light, Coors Light, or Sam Adams Light, and cut your caloric intake down to 95 to 120 calories per 12 ounces.
Substitute sparkling water for one daily soda. Each 12-ounce regular cola you drink contains about 144 calories. Break the habit with sparkling water. Combine 3 ounces of 100% orange juice with sparkling water for the sweetness and carbonation you crave, and it will only set you back 42 calories.
For a treat, indulge in dark chocolate. According to the National Institutes of Health, the benefits of chocolate come from the cocoa solids. Generally, the darker the chocolate the more solids, therefore the greater the health benefit. Candy bars are filled with sugar and fat, and less of the beneficial cocoa solids. Most regular-sized candy bars have 230 to 280 calories. Give yourself the treat of two Ghirardelli 60% dark chocolate squares and take in only 110 calories.

7 Tips for Being a Better Workout Partner

Fri, 16 Mar 2012 20:50:30 GMT

Workout partners serve as a source of motivation and accountability, but they can also get us off track. Follow these tips to keep both of you on the path to fitness.

1. Don't take no for an answer.

Create a Valid Excuse Policy, which is a list of acceptable reasons for why you or your partner cannot exercise. A sick child that has to stay home a day or two is a valid excuse. You feeling down or tired isn't.

2. Do stay positive.

Exercise with a partner is as much about the conversation as the workout, but research conducted by Amanda Rose, an associate professor of psychological sciences at the University of Missouri, found that talking about your frustrations is only helpful in moderation. When we complain about our problems endlessly, it can make us feel worse. If your workout buddy insists on talking about problems, guide your conversation to more positive topics.

3. Don't judge.

According to Michael Rozen, MD, of Cleveland Clinic, a workout partner should be like the GPS navigational system in a car: it guides without judgment. If your workout partner misses a workout or confesses to indulging in a pint of ice cream, don't criticize her. Simply suggest she make a U-turn immediately, and get back on the road to a healthy lifestyle.

4. Don't sugarcoat.

Leadership development coach, Dr. Judith Rich, states that what we fear most about honesty is that other people will be hurt by our words or will not like us. Regardless of these worries, avoiding the truth will not do your partner any favors. If he is headed down the path of a sedentary lifestyle or overtraining, offer to help and express your concern in a non-judgmental way (see #3).

5. Do support healthy eating.

Exercise is only one part of the fitness equation. You don't have to skip your long talks in the coffee shop after your walk, but keep it healthy. If you notice that your post-workout meetings are beginning to resemble a full breakfast buffet, it's time to suggest that you both get back on track.

6. Don't cancel if your buddy can't make it.

Don't let a partner's cancellation be your excuse for not exercising. The American Academy of Family Physicians lists sticking to a regular time as a key to making exercise a habit. There is no reason you can't stick to the plan even if your partner can't. If you keep your commitment, your partner will likely do the same when an unexpected event forces you to cancel in the future. Your choice to exercise alone can provide motivation for her later.

7. Do celebrate.

When it comes to weight loss or fitness achievements, no one will know how hard you worked to achieve it better than your workout partner. Take time to celebrate when you reach your goals, then sit down and map out the next milestone you will work toward together.

5 Low-sodium Salad Dressing Ideas

Fri, 16 Mar 2012 15:01:04 GMT

How you choose to dress your salad determines whether you eat a nutrient-rich meal or a high-sodium disaster. Here are 5 flavorful, low-sodium salad dressing ideas:

Greek yogurt. For a creamy dressing with only 56 mg of sodium, combine two tablespoons of plain Greek yogurt with one teaspoon of crumbled feta cheese. Stir in one tablespoon of chopped, fresh dill. For a thinner dressing add one teaspoon of buttermilk for an additional 5 mg of sodium. Calories: 32 with buttermilk
Fresh herbs. Herbs add so many flavors to a dressing that you will never miss the sodium. Combine one tablespoon of extra virgin olive oil, one teaspoon of white wine vinegar, and a tablespoon of chopped fresh herbs such as cilantro, parsley, and rosemary. The result is a flavorful dressing with fewer than 5 mg of sodium. Calories: 121
Balsamic vinegar and berries. This dressing contains fewer than 5 mg of sodium. Smash two tablespoons of berries with a fork. Add one tablespoon of balsamic vinegar and two teaspoons of extra virgin olive oil. Calories: 98
Citrus fruits. Combine the juice of half of an orange, two teaspoons of extra virgin olive oil, and one teaspoon of apple cider vinegar, and dress your salad with fewer than 5 mg of sodium. Lemon or lime juice also makes a delicious, slightly tart, substitute for the orange. Calories: 93
Honey and mustard. It is possible to have your favorite honey mustard combination in a salad dressing with only 120 mg of sodium. Stir together one teaspoon Dijon mustard, one teaspoon apple cider vinegar, 1 teaspoon honey, and two teaspoons extra virgin olive oil. Calories: 106

Weight Loss: What to Expect When Getting Started

Wed, 14 Mar 2012 16:54:53 GMT

The steps for successful weight loss appear simple: burn more calories than you consume and you will lose weight. But what happens if you don’t get the results you hoped for? How will you handle a lack of motivation and burnout? If you know how to respond to weight loss obstacles, they will be less likely to get you off track. Begin your journey well-informed, and you will be ready to tackle anything that stands between you and your goal.

When Hard Work Results in Weight Gain

Your weight may increase slightly in the first few weeks of beginning a weight loss program. Yes, it’s true! Take a minute for the shock to wear off. Fortunately, there is logical reason for it, and you will overcome it. Don’t give up!

Check your diet. Research shows that exercise can increase appetite. Are you keeping track of all snacks you eat, or bites you take when cooking? On the other hand, are you taking in enough calories? The American College of Sports Medicine (ACSM) recommends that women should consume no fewer than 1200 calories per day, and men no fewer than 1700 calories per day. Doing so may be detrimental to body functions and metabolism.
If you are new to exercise, specifically resistance training, your body may gain muscle faster than it loses fat in the first few weeks. Initially these changes can increase weight. Give your body time to adjust to your new habits, and it will respond positively with weight loss.
Select another form of measurement in addition to the scale. Measure your waist circumference, have your body fat assessed, or simply pay better attention to how your clothing fits.

Rapid Weight Loss

For some people it is difficult to kick start weight loss, yet others see huge success in the first week.

According to Mayo Clinic, initial rapid weight loss is due to water loss. When calories are reduced, the body turns to glycogen – glucose stored in the muscles – for energy. For every gram of glycogen your body has stored, it also stores four grams of water. When glycogen stores are used, this water is lost resulting in weight loss.
When you experience rapid weight loss in the beginning, it fuels motivation to stick with your healthy eating and exercise. But when you hit a weight loss plateau, you may wonder what you are doing wrong. As your weight loss slows to one to two pounds per week, remain confident that you are on track for healthy, sustainable weight loss.

Avoid Too Many Changes at Once

When we have too many demands on our time and attention, we feel like giving up. The same goes for healthy habits. If you make too many changes at once, you will become overwhelmed.

Gradually increase fruit and vegetable intake. If you eat one serving today, eat two tomorrow. Next week, set a goal to eat three each day. The American Dietetic Association recommends that adults eat 2 ½ cups of vegetables and 2 cups of fruit per day, but that doesn’t mean you have to reach those levels tomorrow.
Each day pick out one treat you eat often, and don’t eat it. This doesn’t mean you can never have soda or cookies again, but reducing your daily intake of high calorie foods will add up to weight loss over time.
If exercise is not part of your routine, set a goal to do something active for 10 minutes every day. Each week, add a few minutes to your daily session. The ultimate goal is 150 minutes of activity per week, which is the minimum amount of exercise necessary for health according to the ACSM.

Weight loss requires a lifestyle change. Life is not without ups and downs, and your journey will reflect this. You may have a great day followed by a bad one – a three-pound loss followed by a one-pound gain. Plan how you will react to these ups and downs, and incorporate stress management activities to help you overcome the frustration of a week without weight loss. Turn to exercise, yoga, or journaling instead of food.

Always remember to celebrate how far you’ve come. Get a massage, arrange for time to read a good book, or buy some new music for your workouts. No matter how big or small, every change towards better health is worth celebrating.

Welcome to Our Blog

Wed, 14 Mar 2012 15:24:45 GMT

We are excited to announce our newest feature: the MyFoodDiary Blog!

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Healthy foods to add to your diet
Fact and fiction for trending health topics
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