Eat more fruits, veggies, and whole grains. By Cynthia Sass, MPH, RD
According to the most recent nutrition surveys, the majority of Americans fall short when it comes to hitting the recommended marks for the three most important food groups: fruits, vegetables and whole grains. Picture this: If you add up all the fruit and veggie servings the average American should have had over a lifetime that they did not eat, they would fill an entire football field. That's a lot of missing nutrients!
If you tend to fall short of the targets, which are two daily servings of fruit, and three each for veggies and whole grains, start by focusing on adding one extra serving in each category per day. If you're consistent, just these three changes can snowball into huge health benefits over time:
Fruit: Statistics show that roughly 70 percent of U.S. adults don't eat the recommended two servings daily, but squeezing in just one more can lower your risk of cancer by 6 percent.
Simple strategy: Make fruit the first thing you eat every morning.
Blog Posts by SHAPE magazine
Eat more fruits, veggies, and whole grains. By Cynthia Sass, MPH, RDRead More »from 3 Easy Ways to Get More Key Nutrients
- SHAPE magazine | Healthy Living – Mon, Nov 14, 2011 11:21 AM EST
Adriana Lima at the VS Fashion ShowAdriana Lima's taken some heat recently for revealing the extreme and diet plan she undergoes every year before the annual Victoria's Secret Fashion Show. For nine days before the show, she consumes nothing but liquids, including protein shakes, and drinks a gallon of water per day. 12 hours before the show, she doesn't eat or drink anything, not even water. On top of all that, she recently told The Telegraph that she's been with a personal trainer, and then a month before the show, amped up her workouts (which include boxing, jumping rope, and weight lifting) to twice per day.
We talked to Dr. Mike Roussell, PhD, about her diet and got his feedback on whether or not it's healthy, but what about her workouts? We talked to Amy Hendel, a Registered Physician Assistant and author of The 4 Habits of Healthy Families, to get her perspective on working out twice per day. The verdict? It's healthy, if you do it right.
"I might not recommend that you work outRead More »from Should You Work Out Twice a Day like Adriana Lima?
What are the best foods for firmer abs?By SHAPE Diet Doctor, Mike Roussell, PhD.Read More »from Which Healthy Foods Are Best for Flat Abs?
We've heard the saying "abs are made in the kitchen," but what does that mean? When it feels like you're working out and not seeing the result you want, could it have something to do with your diet? We went to SHAPE diet doctor Mike Roussell to figure if there are certain foods that can help you on your route to firm, toned abs. Here's what he had to say:
The problem is simple: It's very easy to eat a lot of calories, but it's very hard to burn a lot of calories. The popular slogan "abs are made in the kitchen" refers to the fact that what you eat has a far greater impact on weight loss than any form of exercise you do. But despite the popularity of this saying, many people still attempt to uncover their abs with endless crunches and laps around the track.
RELATED: Should I Count Calories or Carbs?
If you're eager to reveal your abs to the world but can't seem to shed that last bit of belly fat, your best strategy is to pay closer attention
Celebrate 11-11-11!Today is a bit of a numerical holiday. While some believe that the meaning of 11-11-11 is divine in nature, others believe it may signal the end of the world - and others say it's just another day. No matter what you think the meaning of 11-11-11 is (if anything at all), here are five fun ways to celebrate!
1. Do some yoga. Many spiritual types believe that repetition of the number 11 means balance of emotion, thought and spirit. So today would pretty much be the best time ever to try yoga or some other form of mind-body exercise . Get your zen on!
2. Blog or leave a comment. Many are declaring 11-11-11 as a day to celebrate binary code (all of those ones!). Whether or not you understand binary code, do something fun on the computer today that supports your health like blogging about your healthy lifestyle or leaving a comment below on how you're celebrating 11-11-11!
3. Work your core. The number one looks like a pillar. So we think today is the perfect day to work yourRead More »from 5 Fun Ways to Celebrate 11-11-11!
From worn-in and comfy to crisp and lean, we've got you covered on this season's hottest jeans!
- SHAPE magazine | Healthy Living – Thu, Nov 10, 2011 12:01 PM EST
Why it's easier to lose weight fast than for goodWe've seen it happen with everybody from celebs like Kirstie Alley and Janet Jackson, to former Biggest Loser contestants-heck, even one of the most powerful women in the world, Oprah Winfrey, can't seem to maintain weight loss. Losing the weight is only half the battle; keeping it off for good is another story.
According to a new study published in the August 2011 issue of the American Journal of Preventive Medicine, weight loss and weight maintenance require two completely different approaches. Once you've reached your target weight, you can't immediately return to your old habits or you'll see those pounds creep back on (and in most cases, a few extra too). Several recent studies note that only about 5 to 10 percent of people who successfully lose weight are able to maintain their trimmed-down figure. And more new research shows that the hormones that help regulate appetite can be altered up to a year after losing weight on a lower calorie diet. That means even though you droppedRead More »from 5 Reasons Why It's Easier to Lose Weight Fast Than to Lose Weight for Good
You won't want to hide these stylish totes in your locker!
My salad has how many calories!?The salad pictured here looks healthy, right? But this "light lunch" has potentially more than 1,000 calories in it! Read on and pile your plate high without widening your waistline with these slimming swaps.Read More »from My Salad Has How Many Calories!?
1. Swap croutons for crackers:
Red light: whole-wheat croutons (80 calories for 8). Whole-wheat equals healthy, right? Not when it's been brushed with butter before being toasted. Green light: Crumble two saltines over your salad for 25-calorie crunch. Other on-the-lighter-side toppings with satisfying snap: water chestnuts and jicama.
2. Change up your chicken:
Red light: Crispy chicken (380 calories for 4.5 oz). "Crispy" is code for "fried." Also, beware the term "panko-crusted"; it's just a fancy way of saying the chicken has been breaded. Green light: With all the hunger-sating protein but about 250 fewer calories, a grilled chicken breast is a much better bet.
RELATED: 10 Sandwiches Under 300 Calories
3. Choose cheese wisely: Red light: bleu cheese (100 calories per oz).
Am I normal? Your most personal sex-related questions, answered!Chatting about orgasms, lagging libidos, or STDs can be intimidating. So we stepped in and did the asking. Our experts insights may reassure you, surprise you, and even inspire you to turn up the heat on your sessions in the sack.Read More »from Am I Normal? Your Top Sex Questions Answered!
1. I'm 30, and I've never had sex.
You're definitely in a small minority: According to the National Survey of Family Growth, only one in 53 women ages 30 to 34 is still a virgin. "But there's nothing wrong with waiting, especially if you're abstaining for religious reasons or until you find the right person," says Tammy Nelson, author of Getting the Sex You Want. If you would like to be sexually active and aren't, however, that's a different story. "As women get older, many begin to panic and feel out of step with their peers if they haven't done the deed yet," says Nelson. "If you feel anxious about your situation, consider seeing a therapist to find out what might be holding you back. It could be fear of intimacy, low self-esteem, or an issue from your
- SHAPE magazine | Healthy Living – Tue, Nov 8, 2011 4:46 PM EST
Whip yourself into shape with this boot camp-inspired workout.Boot camp-style workouts are all the rage lately, and why not? They work! We went to Alex Fell and Ruben Belliard, two former Marines, and instructors at Warrior Fitness Boot Camp, an indoor boot camp in N.Y. to get their favorite moves.
Although boot camp-style workouts tend to focus on the basics, "all of these moves are part of the 'Marine Daily 16'," Belliard says. "I was a Marine for eight years, and I can tell you, we did these moves on a regular basis, and I'm sure they still do."
So, in honor of Veterans Day, grab a group of friends and try working out like real Marines (yelling optional)!
What you'll need: You need a space either indoor or outdoors to perform these moves, and a bar on which to perform pull-ups or chin-ups.
How it works: Star with four sets of 10 to 12 reps for each move. If you're a beginner, Belliard and Fell recommend performing these moves every other day, as well as alternating these with a "cardio day" to prevent boredom. As you feelRead More »from Celebrate Veterans Day with This Boot Camp-Inspired Workout