How to plan your plate for balanced mealsAs an active woman, you know you should eat the right mix of carbs, protein, and fats, but what do the ideal proportions look like? An easy solution is to think of your plate as a clock and divide it into minutes filled with quality protein, carbs (including grains, vegetables, and fruit), and healthy fats. Here's the best way to fill your time.
PROTEIN 15 MINUTES
CLOCK WISE: Protein is a main source of amino acids, compounds that help repair muscles and strengthen immunity. Choose sources low in saturated fat, such as chicken; lean cuts of beef and pork; fish (such as salmon and tuna); soy; dairy (like yogurt and cottage cheese); and beans and lentils. Most active women need between 60 and 90 grams of protein a day.
EAT THIS: Red and dark meat boost your health and strengthen muscles
GRAINS AND STARCHES 15 MINUTES
CLOCK WISE: These foods are loaded with carbs to replenish glycogen stores. It's optimal to get fiber-rich whole grains, such as brown rice, quinoa, oatmeal, and
Blog Posts by From the editors of Runner's World
How to plan your plate for balanced mealsAs an active woman, you know you should eat the right mix of carbs, protein, and fats, but what do the ideal proportions look like? An easy solution is to think of your plate as a clock and divide it into minutes filled with quality protein, carbs (including grains, vegetables, and fruit), and healthy fats. Here's the best way to fill your time.Read More »from Time to Eat: Your Perfectly Balanced Plate
The best way to stay motivated? Have more fun on every run (even the tough ones).
Active women lace up for a variety of reasons: to get in shape, lose weight, de-stress, chase PRs, win races. But you're most likely to stick with your running routine when your primary reason is because it's fun, says Jim Taylor, Ph.D., a sports psychologist and author of Prime Sport: Triumph of the Athlete Mind, among other books. A wide body of research bolsters the association between enjoying exercise and an increased motivation to stay fit. "When you get a fundamental enjoyment from just being out there running, that keeps you going," says Taylor, who is also a marathoner and Ironman triathlete. Reignite your running passion with these expert tips.
LOOK WITHINRead More »from 5 Ways Running Can Be More Fun
Why do you run? Researchers from Greece and London looked into women's emotions related to exercising. They found that those who were motivated to work out because it made them feel good were more excited to continue, compared with those who were driven to the activity for reasons such as losing weight or to
Boost nutrients and flavor with easy substitutes for your favorite foods. If it ain't broke, don't fix it. That's the motto many active women follow when it comes to their diets. But eating the same foods day in and day out--even healthy standbys like peanut butter or brown rice--isn't the best bet for your body or your taste buds.Read More »from Superfoods 2.0: 5 Foods to Spice Up Your Diet
"Active people should try new foods for the flavor and the nutrients," says Monique Ryan, R.D., author of Sports Nutrition for Endurance Athletes. Adding new foods to your diet re-energizes a bored palate, she says, and also provides a variety of nutrients your body needs to ramp up health and workout performance. These easy substitutions for tried-and-true staples will help you break out of a food rut while transforming your diet and your energy levels.
Battle of the Superfoods: Which is the Healthiest Option?
Old Standby: Salmon
New Favorite: Barramundi
Prized for its buttery flavor, barramundi is an Australian fish now available in the United States. It packs more omega-3 fatty acids than many other white fish. "The omega-3
- From the editors of Runner's World | Vitality – Mon, Mar 26, 2012 11:31 AM EDT
Running helps more than your heart and lungs. Promising brain research shows a strong link between running and a "younger," more nimble brain. Vigorous cardiovascular activity pumps more oxygen--and glucose-rich blood to your noggin. And when you make running a frequent habit, the rewards are long-term. All forms of exercise generate more energy for the brain, but research indicates the more aerobically challenging the exercise, the greater the mental payoff. Here's a look at your brain on running.Read More »from Your Brain on Exercise: 5 Surprising Ways Sweating Makes You Smarter
Run Your First 10-K!
Running sparks the growth of fresh nerve cells, called neurogenesis, and new blood vessels, called angiogenesis, says J. Carson Smith, Ph.D., an assistant professor at the University of Maryland in College Park who studies the role exercise plays in brain function. "We know that neurogenesis and angiogenesis increase brain-tissue volume, which otherwise shrinks as we age," he says. In a 2011 study reported in the Proceedings of the National Academy of
Are you able to avoid overindulging in common social situations?If you're trying to improve your diet, you know how difficult it can be. Over-processed and unhealthy (but convenient) food dominates grocery stores and restaurants, and temptations to stray from your plan abound, even in the best situations.
The worst situations-these five diet-busting traps-can be nearly impossible to weather, if you're unprepared. These suggestions will help you survive them without wrecking your diet.
Are You In a Dangerous Relationship With Food?
Problem: Happy Hour
Survive It: Alcohol stimulates appetite, so pre-empt martini munchies with a high-protein, late-afternoon snack. Try not to linger at the bar, says Leslie Bonci, R.D., where beer nuts and other unhealthy snacks may be within reach. Skip the giant margaritas, which can pack 500 calories, and order a lower-calorie drink, like a glass of wine or light beer.
50 Quick Get-Lean Tips!Read More »from Survive the 5 Worst Diet Busters
Problem: Afternoon Munchies
Survive It: Ask yourself, Is it hunger or just boredom? If it's boredom, stand up,
Short workouts have lasting effects on body--and mindThere's no better way to ward off the afternoon doldrums than squeezing in a quick workout at lunchtime. Getting out for as little as 15 minutes invigorates both mind and body--it can reduce stress, stimulate creativity, and activate hormones associated with positive thinking, not to mention help keep you fit.Read More »from Lunch Hour Workouts (No Shower Required)
Aim to escape the office every other day; do it for three weeks, and you'll have formed a perfectly healthy habit.
Here's how to make the most of your midday break--without getting overly sweaty.
Make Time for Lunch First! Healthy To-Go Meals
HIT THE STAIRS
For five minutes, walk up and down one to two flights of stairs. Then jog a floor and walk a floor. Walk 30 seconds, then jog two floors; walk 30 seconds, then jog three floors. Cool down. On your next stair climb, repeat the above sequence twice. Each workout, add a set.
USE YOUR CUBE
Make up your own mini-circuit routine to strengthen your core and lower body. In your office, place your hands on the edge of your desk and
Food fight! Which superfoods offer a healthier edge?Food Fight! In a battle of nutritional superstars, which options offer a healthier edge?Read More »from Battle of the Superfoods
As a health-savvy consumer, you try to toss nutrient-packed foods into your grocery cart. But when you're deciding between similar-seeming nutritious items (say, turkey or chicken?), you may not know the superior choice. "Food is your fuel," says Mitzi Dulan, R.D., co-author of The All-Pro Diet. "Selecting the most nutritious options will improve your diet and give you a competitive edge." While you can't go wrong eating both quinoa and brown rice, choosing the nutritional champ may give your running the boost it needs. In a healthy-food smackdown, here are our winning picks.
Free! Your Guide to Healthy Eating
STRAWBERRIES vs. BLUEBERRIES
The winner: Blueberries
Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. "These antioxidants help keep your
Upgrade your meals with these simple tweaksMaking simple food swaps--yogurt instead of skim milk, olive-oil vinaigrette instead of fat-free dressing--can pack more nutrients into every meal. And adding fresh fruits and vegetables is the easiest way to improve any meal, since most are low in calories but high in vitamins, minerals, and antioxidants.Read More »from Quick Meal Makeovers All Day Long
Free! Your Ultimate Guide to Healthy Eating
Certain food pairings improve a meal's overall nutritional value by "unlocking" other nutrients, says Elaine Magee, M.P.H., R.D., author of Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well. Try these:
Meal: Oatmeal with milk and a sprinkle of brown sugar
Makeover: Oatmeal with almonds, strawberries, and low-fat yogurt
Nutrition Boost: Oatmeal's whole-grain carbs are rich in B-vitamins, which may help build and repair muscle and red blood cells. Substitute low-fat or fat-free yogurt for milk: Cup for cup, yogurt delivers more protein, potassium, and calcium. Skip the
Have you tried the latest popular group workouts?Winter--when it's cold, dark, and generally unpleasant outside--is a perfect time to try a new class. "Group classes are a great way to try something new and address areas that you know are weaknesses for you, like flexibility or upper-body strength," says Jessica Cover, a running coach and personal trainer in Burlington, Vermont.Read More »from Best Indoor Group Workouts
She recommends these five classes--offered by many health clubs, community centers, and yoga and martial arts studios--to improve in the areas of balance, strength, and mental focus. "Plus, they're fun," she says.
Free! Weight Loss Rules That Work
BODYPUMP BY LES MILLS This workout includes high-repetition movements using squats, bench presses, bicep curls, and other classic weightroom exercises with low weight loads, all set to energizing music (everything from Bon Jovi to Cascada). You load up your barbell with as much, or as little, weight as you'd like and perform 70 to 100 repetitions each for legs, chest, back, shoulders, and abs. Most exercisers burn
- From the editors of Runner's World | Healthy Living – Mon, Feb 13, 2012 12:14 PM EST
Are you in a dangerous relationship with food?It's okay to have some guidelines around your eating-no dessert until after your workout, perhaps. But when certain unhealthy practices become habits, you put your well-being at risk, says sports dietitian Suzanne Girard Eberle. Here are six common-but-damaging food "rules" to avoid:Read More »from 6 Signs You’re in a Dangerous Relationship with Food
1. EATING ENERGY BARS AS MEALS
Energy bars are a convenient way to supplement your nutrition. But if you're eating only them, it's a red flag. "It's best to get calories from whole foods," says Eberle. Although many bars are enriched with vitamins, they don't provide the quality of nutrition gained from real food.
Best Foods To Keep In Your Pantry
2. AVOIDING FAT. OR CARBS. OR MEAT. OR WHATEVER!
Avoiding certain ingredients is common, whether for health or personal reasons. (Think vegetarians, gluten-free diets.) But if you're nixing entire food groups to lose weight, tread carefully. "It makes you prone to injury and can compromise the immune system," she says.
3. OBSESSIVELY TIMING YOUR MEALS