by SHAPE Diet Doctor Mike Roussell, Ph.D, for SHAPE.com
Should you eat before a morning workout?It's a constant question in the fitness world: Should you eat before a workout? If you're anything like us, when you work out, especially in the morning, you end up starving afterward. But does eating before a workout mean you'll consume more calories than necessary?
We went to SHAPE diet doctor and nutrition expert Mike Roussell, ph.D, author of 6 Pillars of Nutrition to get his opinion on eating before a morning workout. Here's what he had to say.
Not only will you not eat that much more, you should always fuel yourself before you exercise in the a.m. The key with working out first thing in the morning is that you want to energize your training session so you can perform at your best. Feeling sluggish and dragging through your fitness routine is no way to work out.
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Despite what you may have heard, training fasted doesn't lead to greater fat loss and instead allows for excessive
Blog Posts by SHAPE magazine
by SHAPE Diet Doctor Mike Roussell, Ph.D, for SHAPE.comRead More »from Should You Eat Before a Morning Workout?
by Nicole Williams for SHAPE.comRead More »from The Tricks to Dating at Work
Now you have no excuse not to ask out that hottie in accounting...Work is where we spend our days, explore ourselves, and build our networks--so why should dating be excluded? That said, deciding whether or not to date the hunk 10 cubes down and two rows over from you is extremely personal. And while there are no right answers, there may be a company policy. Legislation doesn't regulate matters of the heart, but you definitely want to understand the potential implications of going out with an officemate.
First, find out how your organization views at-work relationships, and start your decision-making process from there. If you think you want to give it a try and ask him out, use the following strategy to help you sort through both the emotions and the day-to-day realities of dating at work.
RELATED: 9 Ways to Sex Up Your Relationship
1. Know your intentions. No shame here, but the parameters of the relationship and the level of risk are directly proportional to your purpose. Are you having a one-night-stand with
by Jessica Smith for SHAPE.comRead More »from Weight Fluctuation: What's Normal and What's Not?
When it comes to weight gain or loss, what's normal?Although you know a number is just a number, it's hard not to worry when you see the scale jump a pound or two overnight or-worse-during the same day. But take a deep breath: Most weight fluctuations are normal.
Since most of us can't eat enough in a day or two to actually gain 5 or 10 pounds, if you notice a dramatic increase on the scale, chances are it's due to water, says Anita Petruzzelli, M.D., doctor for BodyLogicMD.
"Eating, drinking, urinating, having a bowel movement, and exercise can all impact your body's water composition and therefore weight," she says. For example, high-carb and high-salt foods can cause water retention and a boost in poundage, while exercise can lead to temporary water and weight loss.
So don't get too excited-or freaked-if you weigh yourself after a meal or workout. "Weight gain due to water fluctuation should normalize in a day or two when you resume exercising and eating a healthy diet that's low in salt, refined
by Candice Kumai for SHAPE.comRead More »from 5 Slimming Summer Smoothies
Whip up one of these bikini-friendly blends when you're in need of a post-workout snack, belly-flattening breakfast, or grab-and-go lunch.
Clean green smoothie1. Clean Green: After a weekend (or a couple weeks) of indulging, break out the blender to clean up your cravings and reboot your digestive system. Watch out, because this baby gets you moving-fast.
1 frozen banana
2 cups kale
1 tablespoon spirulina
2 tablespoons chia seeds
1 1/2 cups unsweetened almond milk
1 cup ice
Combine all ingredients in a blender and blend until smooth.
Nutrition score per serving: 177 calories, 7g fat (0g saturated), 26g carbs, 8g protein, 7g fiber, 327mg calcium, 205mg sodium, 7g sugars
RELATED: 5 Satisfying Summer Salads
Avocado chocolate smoothie2. Chocolate Avocado Goddess: Avocado and chocolate make an incredibly indulgent combo. Here, their flavors blend with banana and other natural ingredients to create a uniquely delicious, creamy treat.
- SHAPE magazine | Healthy Living – Tue, Jul 23, 2013 10:50 AM EDT
by Jessica Smith for SHAPE.comRead More »from 5 Little White Lies that Sabotage Your Weight-Loss Results
Are you guilty of these little white lies?Are you guilty of stretching the truth to your trainer--or yourself? We've probably all stretched the truth once or twice in our lives (no? just us?), but if you find yourself repeatedly telling your trainer one of these little white lies, you're sabotaging your weight, your health, and your fitness progress.
1. "I don't eat that much!"
This is probably one of the most common 'lies' personal trainers hear from their clients, and it's the one most likely to prevent any major changes from happening in your body.
"Many clients don't realize that total caloric intake has an impact on results," says Pete McCall, an exercise physiologist for the American Council on Exercise (ACE). Forgetting that you had just a 'small slice' of birthday cake at the office, or mindlessly munching that sleeve of cookies in front of the TV last night easily cancels out any calories burned at the gym (and then some).
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Maybe you really don't
by Jené Luciani for SHAPE.comRead More »from 7 Tips for Your Best Orgasm Ever
Never have boring sex again!It may seem obvious-have sex, and then feel great, right? But that's not always the case. "Not that this is a big revelation or anything but, unlike guys, we need to be in the mood to have sex!" says Dr. Alyssa Dweck, co-author of V is for Vagina. "If we're stressed, pissed off, feeling unattractive, thinking about the laundry, the kids, work, money woes, or anything else life brings our way, chances are, no matter how hard our partner tries, we're going to be as likely to have an orgasm as Lady Gaga joining a nunnery."
With so many obstacles in our way, can we ever achieve that all-encompassing 'screaming O' we see in the movies? Experts say it is possible. There are different kinds of orgasms (some go deeper than others) and even if you're regularly having an orgasm during sex, you could be having a better one. Here's how:
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1. Tools and toys: You don't have to be a rocket scientist to know that foreplay equals
by Jessica Girdwain for SHAPE.comRead More »from The Beginner's Guide to the Paleo Diet
The easy way to go PaleoThe Paleo diet has been reported to eliminate bloating, clear up acne, eradicate seasonal allergies, free you from migraines, and even help you shed a few pounds. While none of this is guaranteed, cleaning up your diet and focusing on whole, fresh foods is definitely a good idea.
"Real foods in the right portions help you feel more satisfied because they help keep blood sugar levels even and your hunger hormones balanced," says Diane Sanfilippo, a holistic nutritionist and author of Practical Paleo.
The basic guidelines-skip grains (both refined and whole), legumes, packaged snacks, dairy, and sugar in favor of vegetables, fruit, meat, seafood, eggs, nuts, seeds, fats, and oils-seem easy, but to successfully go cavewoman takes some savvy. Follow these 11 rules to get started.
1. Clean Out Your Kitchen
Gather all the "no" foods-grains, cereal, vegetable oils, beans, yogurt, cheese, milk, packaged foods, you get it-and toss them in the trash. Doing
by Keri Gans, R.D.N., for SHAPE.comRead More »from Does Your Apple Juice Contain Arsenic?
Is your apple juice safe to drink?After pressure from many consumer groups, the U.S. Food and Drug Administration is proposing a maximum limit for arsenic levels in apple juice. The plan is to limit the amount of inorganic arsenic to 10 parts per billion, the same amount the Environmental Protection Agency allows in drinking water.
A lot of you might remember the big hoopla that occurred after a segment on the Dr. Oz show in September 2011. They revealed that several brands of apple juice contained high levels of arsenic and a wide panic among consumers set in. At that time the FDA expressed disapproval that the show did not distinguish between the two types of arsenic: inorganic and organic.
Here's the deal: Arsenic is a naturally occurring element that is found in combination with either inorganic or organic substances to form many different compounds. It occurs naturally in our soil and water supplies. Inorganic arsenic specifically has been classified as a human carcinogen,
by Stephanie Clarke, R.D., and Willow Jarosh, R.D., for SHAPE.comRead More »from The Best Power Foods for Women
The best foods for women of any ageYou grind in the gym every day to look and feel your best, but if your diet doesn't include these 12 power foods, you're doing yourself and your health a disservice!
To strengthen bones: parmesan cheese
Calcium is key for preventing osteoporosis (especially in your 20s). Yogurt and nonfat milk help, but who wants them three times a day? Work Parmesan cheese into your diet; its 340 mg of calcium per ounce - compared to about 200 mg in cheddar or Swiss - goes a long way toward your 1000 mg/day quota.
To boost immunity: apples
Smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body's disease-fighting abilities. In one study from Appalachian State University, just 5 percent of people who ate more quercetin came down with a respiratory infection over a two-week period, compared to 45 percent of those who didn't.
RELATED: The Top 50 Summer Foods for Weight Loss
To build your iron stores: lentils
by Linda Melone, C.S.C.S., for SHAPE.comRead More »from 7 Goals for Your Fitness Bucket List
What's on your fitness bucket list?Creating a bucket list of things you want to do before you die won't do much good if you're not healthy enough to follow through on them. So before you make good on your plans to run with the bulls or swim with the dolphins, why not make a separate fitness bucket list?
Each of the following challenges targets a different aspect of fitness, from endurance to flexibility and strength. Once you've mastered one, strive to go to the next level by adding intensity, time, or reps. For example, once you finish a 10K, try training for a half-marathon. Read on for seven goals every fit woman should conquer and expert tips on the why and how.
RELATED: The Once-a-Week Abs Workout
1. Complete 25 pushups: Mastering the ability to perform 25 pushups is a very reasonable, realistic, and reachable goal for most women, says Timothy L. Miller, MD, assistant professor at the Ohio State University Orthopaedic Surgery and Sports Medicine, OSU Track and Field Team