- Redbook | Spring Shape Up Guide | Wed, Feb 27, 2013 1:11 PM EST | Comments1. Circuit-train
Move from one strength-training exercise to another in an aerobic fashion. You'll give your muscles--but not your heart rate--time to recover.
2. Go for high-intensity intervals
Work out at 85 to 95 percent of your maximum heart rate for 20 to 60 seconds every few minutes. This helps you burn more calories overall. Sprint when you run, or jump rope during a strength circuit.
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3. Mix up your routine
Add yoga, boot-camp classes, kickboxing, or any new activity to keep your body from plateauing. You'll be fitter, stronger, more flexible, and better balanced.
4. Up the ante
Every two weeks, set new, harder goals. Reach for heavier free-weights, do more reps, or try push-ups on your hands and feet instead of your hands and knees. When you challenge your body, you continue to get new results.
Related: 50 F...Read More »
- Galtime.com | Slim & Fit for Fall | Tue, Sep 25, 2012 2:33 PM EDT | Comments
By Colleen Hurley, RD & Certified Kids' Nutrition Specialist for GalTime.com
Snacks not only can help curb hunger but can also make sure your family gets their daily dose of fruits and vegetables.
Healthy snacks are particularly important for little ones because their tummies are tiny and often prefer to 'graze' throughout the day.
Aim for variety, as healthy as possible, and make sure the snack doesn't become a meal.
While calorie counting isn't really appropriate for toddlers, there are a few snack rules that can be applied to everyone in the house as snacks should be:
Nutrient dense vs. calorie dense
Have zero trans fats
Be low in saturated fat
Able to be taken on-the-go
To help boost kids' snacking, here are some snack ideas from the food groups. You can use this table to mix and match selecting 1 food from 1-2 (no more than 3 or else it's...Read More »
- Quaker Oatmeal | Slim & Fit for Fall | Mon, Sep 24, 2012 11:25 AM EDT | Comments
A breakfast rich in protein and fiber increases concentration and productivity.
We all lead busy lives. As we add more and more to our daily routines, we sometimes sacrifice things that are important. Breakfast is one of those things. Even when we don't skip breakfast altogether, we often just grab a doughnut and cup of coffee on the run. But that doughnut is full of sugar and empty calories that wreak havoc with your blood sugar and set you up for a mid-morning crash.
How to Avoid the Mid-Morning Crash
Kathleen Zelman, Director of Nutrition for WebMD, tells us that a breakfast rich in protein and fiber will make us feel full for hours. These nutrients contain the essential components to stabilize our blood sugar and avoid cravings.
Other Benefits of a Protein-and-Fiber-Rich Breakfast
Studies have shown that a breakfast high in protein and fiber improves both performance and concentration. It also provides more strength for physical tasks throughout the day.
Purdue University researcher Wayne Campbell, PhD, says that "Protein blunts your hunger the...Read More »
- Shape Magazine | Slim & Fit for Fall | Wed, Sep 19, 2012 1:23 PM EDT | Comments
by Jessica Smith for SHAPE.com
Whether you want to squeeze in a workout on your lunch hour or just don't want to wreck an amazing blowout, there are times when a super-sweaty gym session just won't do. But that doesn't mean you have to skip your workout altogether! When it comes to exercise, more sweat doesn't mean better results. Here are three of our favorite routines that offer plenty of benefits but won't leave you drenched.
RELATED: The Top 10 Moves for Thinner Thighs1. Slim, sculpted, and sane: This plan combines deep breathing with hard-hitting strength moves to give you a total-body (and mind) workout in just 7 minutes. Try this sequence whenever your stress level is sky-high to relieve tension, focus your energy, and sculpt a strong, sexy body. All you need is a mat so you can do it almost anywhere!
Stay slim, sculpted, and sane with this routine!2. The 5-minute abs workout: Can't get too sweaty and tight on time? Ditch that double whammy of an excuse and make it an...Read More »
Try the 5-minute abs workout today.
- Sparkpeople.com | Slim & Fit for Fall | Wed, Sep 19, 2012 9:27 AM EDT | Comments
By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com
Football and snacks go hand in hand, but so can game-day noshing and healthy eating. Nachos, pizza, even wings can be a part of your healthy game-watching menu.
One of my favorite football snacks is layered Mexican dip. I always make a beeline for this dish at game-day parties. With layers of beans, cheese, black olives, sour cream, guacamole, and onions, the dip is made with healthy, whole ingredients.
Then I checked out the nutrition on the dish.
Even with baked chips, a cup of this dip has a whopping 562 calories, 42 g fat and 824 mg of sodium!
Do you know how much I probably have consumed of this dish at parties? So much that I decided to make it over before this year's football season.
My Skinny Fiesta Dip with Baked Lime Chips has all the flavor of the original, but it's much easier on the waistline.
Original dip (1 cup):
42 g fat
19 g saturated fat
824 mg sodium
New dip(1 cup):
211 calories...Read More »