Nutritious, flavorful ingredients lift the postrun smoothie to healthier heightsAfter a long or hard workout, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover. That doesn't mean you have to cook up a heavy omelet or big bowl of oatmeal. A quick, tasty smoothie will kick-start recovery. "Smoothies are a great way for runners to meet nutrient needs," says sports nutritionist Cassie Dimmick, R.D., "especially when it's necessary to quickly consume a mix of carbs and protein for muscle repair."
But active ladies beware: Smoothie bar options can top 900 calories, and bottled brands are often low in nutrients. By blending your own with your choice of ingredients and with as much or as little ice as you want, you can make flavorful smoothies with carbs, protein, fiber, and healthy fats. And at less than 300 calories each, these smoothies are easy on the stomach in more ways than one. Be sure to follow these tips to pack your next DIY
Blog Posts by From the editors of Runner's World
Nutritious, flavorful ingredients lift the postrun smoothie to healthier heightsAfter a long or hard workout, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover. That doesn't mean you have to cook up a heavy omelet or big bowl of oatmeal. A quick, tasty smoothie will kick-start recovery. "Smoothies are a great way for runners to meet nutrient needs," says sports nutritionist Cassie Dimmick, R.D., "especially when it's necessary to quickly consume a mix of carbs and protein for muscle repair."Read More »from 4 Post-Workout Summer Smoothies to Try
Trying to feed your family the healthiest foods without breaking your groceries budget can be daunting and make you feel forced to sacrifice health for low prices. Some foods, though, are worth splurging on for the sake of your health, performance, and the environment. Fortunately, if you shop smart, you don't have to go broke eating well. You can balance expensive but worthwhile items like organic apples by saving on bargain-priced foods like frozen produce. Here's how to get the most nutritional bang for your stretched grocery-store buck.Read More »from Healthy Foods that Aren’t Worth the Splurge
What's Your Eating Personality?
Splurge: GRASS-FED BEEF
In a 2006 study in the Asia Pacific Journal of Clinical Nutrition, researchers tested various cuts of beef from grass--and grain--fed cattle and concluded the former have higher levels of two types of healthy fat-omega-3s (which reduce inflammation) and conjugated linoleic acid (or CLA), which some studies have linked to body-fat loss. They also found that grassfed beef is lower in saturated
How to take good nutrition habits with you when you travelOften traveling means giving up good nutrition habits for some time away, but it doesn't have to be that way. Keep these simple strategies in mind and you can avoid the perils of road food.Read More »from 4 Ways to Keep Your Diet on Track During Vacation
Travel Smart: Know Your Needs
Lots of athletes think they have to stick to high-carb, low-fat, low-fiber foods before a workout. But exactly what you eat is less important than knowing what you can eat. "You've got to train the gut," says Jackie Dikos, R. D., a nutritionist and competitive runner. The key is to test out different pre-workout meals, take note of how your system handles them, and remember what works (and doesn't) for you. If you know your fave is chicken-vegetable stir-fry with white rice, you can search out Chinese restaurants. If you must have coffee before morning workout, you can make sure your hotel offers in-room coffeemakers (or an on-site Dunkin' Donuts).
Portable Meals You Can Take To-Go
Travel Smart: Pack For Transit
You have less control over what and when you eat on
Anyone who has tried to lose weight knows that simple willpower isn't always enough to keep you out of the kitchen, and away from second helpings and the dessert menu. Myriad forces--from our own emotions to the distractions of a TV show--have a huge impact on how much we eat. Here's how to fight back:Read More »from 5 Ways to Trick Your Body into Weight Loss
Snacks That Won't Derail Your Diet
Control the candy dish. In a study by Brian Wansink, Ph.D., author of Mindless Eating, secretaries ate an average of 2.2 more candies when they were in a clear bowl and 1.8 more candies when the bowl was on their desk as opposed to two meters away. The lesson to be learned: If there is a candy dish in your office, make it a covered, opaque dish, and keep it off your desk.
Don't multitask--especially if eating is one of the tasks. "The mind cannot pay attention to too many things at once, so if you're doing more than one thing, plus eating, the food doesn't really register," says Evelyn Tribole, M.S., R.D., a Newport Beach, California-based dietitian and
.Get fitter, faster, and stronger with great workouts borrowed from other sportsIt's easy to think your workout of choice is the best for you, but why not borrow exercises from the toolboxes of other sports that require some combo of endurance, speed, and strength? "If all you do is run, you're failing to develop all of your muscles and limiting your range of motion," says Dennis Barker, coach for Team USA Minnesota. These workouts taken from the training plans of other sports will lead you to better fitness, sharper speed, and a stronger body.Read More »from 4 Workouts Borrowed from Sports You Haven’t Tried
10 Ways to Test Your Total-Body Fitness
BORROW FROM BOXING: ROPE "RUNS"
"Fast feet are as important as fast hands for boxers, so they've jumped rope for centuries to develop this skill," says Ross Enamait, a boxing trainer in Vernon, Connecticut (rosstraining.com) jumping rope also helps runners be light on their feet." Quick jumping helps increase stride frequency and leads to greater muscle endurance, aerobic conditioning, and power, says Enamait.
The Workout Jumping rope can challenge even the most conditioned athlete,
Active women love numbers, but we don't always like the ones on the scale. Luckily, there's a better way to track weight-loss progress. Here's how to use an entirely different set of digits to get fitter, and leaner--and shed those extra pounds.Read More »from The Numbers that Really Help You Slim Down
Many women track weight loss progress by stepping on the bathroom scale, but sometimes--irritatingly enough--that number barely budges. On the bright side, there are plenty of other stats out there that can give us a more complete picture of our overall health and help us lose weight. By tracking numbers that gauge changes in our fitness level, heart health, nutrition habits, and body measurements, you'll not only slim down, but also take your fitness to the next level. So forget about pounds for a while and kick-start your weight loss by following these numbers instead.
Why Your Weight Loss Plan Isn't Working
Keeping tabs on your body composition can help you assess your weight-loss and fitness progress in a way that the
- From the editors of Runner's World | Healthy Living – Mon, May 21, 2012 3:17 PM EDT
When it comes to losing weight, exercise alone won't cut it. "You can eat your way through any level of exercise very easily," says Dr. Henry S. Lodge, coauthor of the Younger Next Year book series. But obsessing over your daily caloric intake isn't a guarantee that you're getting the nutrients you need to fuel your workouts or your body. The key to losing weight: Eat fewer calories than you burn, and consume high-quality, nutrient-rich foods. These numbers will help you do just that without being too calorie-conscious.Read More »from The Numbers that Matter More Than Your Calorie Count
50 Quick Tips to Help You Slim Down by Summer
Hunger scale Rating your appetite can help you reduce your calorie intake and lose weight by preventing overeating. In his book The Blue Zones, author Dan Buettner explains that the Okinawans of Japan (who live very long lives) adopt the concept of hara hachi bu ("Eat until 80 percent full"). The hunger scale is similar: On a scale of 1 to 10, where 1 is ravenous and 10 is stuffed, eat when you're at a 3 or 4, and stop when
Want to lose weight and get in shape? Here are 20 ways to get thereWe've all been there: Despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. "Ninety-five percent of the active people I work with want to lose some weight," says Cassie Dimmick, M.S., R.D., a sports dietitian and running coach in Springfield, Missouri.Read More »from 20 Habits That'll Get You Fit for Summer
Getting lean requires the same trait that makes you get up at 5 a.m. for a workout: discipline. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it's easier than it sounds when you employ these tactics from dietitians and coaches. Get ready to lose!
Surprising Reasons Your Weight Loss Plan Isn't Working
1. Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For
Need a snack stat? These prerun foods and drinks are ready when you areSometimes your grumbling stomach keeps you from completing your workout as planned. If workout time is approaching before it's time for another meal, try these best snacking practices. "The right snack can prevent premature fatigue on a run and keep blood-sugar levels steady, thwarting cranky moods that might cause you to peter out early," says sports dietitian Jan Dowell, M.S., R.D. She recommends eating up to 150 calories if you're hitting the gym within 15 to 30 minutes and as much as 300 calories if you have an hour or more to digest. Even if you're trying to lose weight, snacking on something can keep you on the right track. These options contain carbohydrates for quick energy, a bit of protein to hold off hunger, and some electrolytes to keep your fluid levels balanced (it's best to avoid too much fat and fiber, which take longer to digest and can spell GI trouble). Best of all, these snacks take little or no prep, so you can grab a bite and go.Read More »from Best Foods to Eat Before Your Workout
15 Best Foods You Need Every Week
Learn how to make the most of your typical eating personalityMost active women love eating almost as much as working out, even if they don't go about it the same way. Some diligent souls keep track of every gram of carbohydrate and protein that passes their lips. Others are so consumed with work, kids, and training that they grab whatever seems healthy enough to consume on the fly.Read More »from Are You Fueling for Your Eating Personality?
Of course, there's no single right way to eat well. Each approach has its own merits and drawbacks. The key to fueling your body says San Diego-based nutritionist Tara Coleman, is to understand your tendencies, so you can build on healthy choices and adjust not-so-good-for-you habits. Whether you graze every few hours or eat the same three meals every day, here's how to tweak your diet so it better meets your nutritional needs without sacrificing your lifestyle.
15 Foods Every Type of Eater Needs
THE REACTIVE EATER
"Reactive eaters listen to their bodies," says Coleman, "eating when hungry and what they crave." That's good because it means you stop eating when