Natural Fitness

FitNews Fridays 01/27/12

2012-01-27T11:35:00.000-08:00

The Dirty Dozen for 2012

3 Herbs That Can Detox You From Cancer

CDC Speaks out AGAINST Breastfeeding

Best Food for Healthy Hair

FitNews Fridays 01/20/12

2012-01-20T10:39:00.000-08:00

The Scientific Truth About Fat

Take the test, what is your weight management IQ?

Video: Infertility, Organ Failure Allergies, and GMOs

Senator Pushes for GMO labeling in Washington State

Brain food- foods that help improve memory

Recipe Wednesday: Low Fat Baked Ziti

2012-01-17T22:09:00.000-08:00

Ingredients:

Olive Oil

1 (14 ½ oz) box fiber enriched ziti

1 (15oz) container fat free ricotta cheese

2 large egg whites

8 oz (4 cups) finely shredded, reduced fat mozzarella cheese

¼ teaspoon garlic powder

Salt

Ground black pepper

Crushed red pepper

3 ½ cups low fat, low sodium, marinara

2 tbsp grated, reduced fat Parmesan cheese

Directions:

Preheat oven to 450 degrees. Lightly grease a 13x9x2 ceramic or glass baking dish with the olive oil spray. Cook the ziti according to package directions until al dente. Drain

In a large mixing bowl, mix the ricotta, egg whites, and all but 1 cup of the mozzarella until well combined. Add the garlic powder and season with salt, pepper, and red pepper flakes. Stir in the cooked pasta until well combined.

Spread 1 cup of the marinara sauce on the bottom of the prepared dish. Add half of the pasta in an even layer over the sauce. Top the pasta evenly with another 1 cup of sauce. Layer the remaining pasta over the sauce. Spoon the remaining 1 ½ cups sauce evenly over the top of the pasta, then sprinkle the remaining mozzarella and the Parmesan over the top.

Cover the dish with aluminum foil and bake for 20 minutes. Remove the foil and bake for 20 minutes. Remove the foil and bake 10 minutes longer or until the mozzarella is melted. Let stand five minutes. Cut into 8 pieces or spoon among 8 bowls and serves.

Makes 8 servings. Calories 350; Protein 22g; Carbs 57g; Fat 6g (3g saturated); Cholesterol 20mg; Fiber 8g; Sodium 429mg).

Totally Fit: Massage

2012-01-15T15:41:00.000-08:00

Ever wondered why you feel soooooo good after getting a massage? It turns out that massage has a lot of health benefits!

I try to schedule a massage pretty regularly and had no idea that there were this many benefits:

Lungs & Belly

Firm pressure applied to the skin sends nerve signals to your brain telling it to relax. This combats stress by activating your parasympathetic nervous system. You begin to breathe more slowly and deeply. Your digestive system begins to pick up the pace.

Brain

Serotonin production steps up and brain waves move more into their current state:

Morning massage- you’ll become more awake and alert

Evening massage- you'll move closer to a sleeping state pattern. This should help you sleep better at night.

Heart

Your heart rate slows down and your blood pressure may lower by up to 8%!

Glands

Hands, fingers, and firm pressure on your body signal to adrenal glands to cut production of stress related hormones (and belly fat producing) cortisol and vasopressin.

Immunity

Stimulated by the applied pressure your white cells increase activity helping to slay viral, bacterial, and cancerous cells.

Aches and Pains

Massage helps trigger natural pain relief

Who knew massage had this many health benefits?

Source

FitNews Fridays 01/13/12

2012-01-13T09:06:00.000-08:00

Vitamin B-12 and folic acid prevent memory loss and improve cognition as we age

Do Calories Really matter?

Re-thinking high intesity cardio

“The effect of regular aerobic exercise on body fat is negligible,”

Recipe Wednesday: Steamed Zucchini with Parmesan

2012-01-10T21:15:00.000-08:00

Ingredients:

4 whole Zucchini or Mexican squash sliced

1 onion sliced in rings

1 ½ tbsp olive oil or butter

Salt

Pepper

Parmesan Cheese

Directions

Melt butter in large sauté pan. Add squash and onion to oil and stir. Cover and simmer on medium heat for 12 to 15 minutes stirring occasionally. Add salt, pepper, and Parmesan to taste.

Totally Fit: Marisa Miller

2012-01-08T16:18:00.000-08:00

One of my favorite supermodels, Sports Illustrated and Victoria’s Secret model Marisa Miller is a combination of good genes and dedication. Here are some of her diet and exercise tips.

Exercise

As a lover of the outdoors and a true California girl, Miller likes to get her exercise out in the open through surfing and stand up paddling. In fact, Miller is a designer of her own boards - www.surftech.com/marisa. If you live on one of the coasts this can be a great alternative to the gym as it is a full body workout engaging many muscle groups.

Focus in on abs. Known for a fabulous midsection, Miller really zeros in on her obliques- you know those muscles on the side of your abdomen responsible for love handles- by doing bicycles, twisting crunches, and planks.

Diet

What and how you eat is key. If you like the way you look and want to maintain your killer body, consider eating naked as Miller sometimes does- this is a great mental exercise. Also consider prepping healthy and nutritionally balanced meals ahead of time so that you won't be a rush to find something-anything- to eat when hungry. And as always exercise portion control.

For more click here and/or check out this month's edition of Women's Health magazine!

FitNews Fridays 01/06/12

2012-01-05T21:42:00.000-08:00

Happy New Year!

Have some yoga inspiration for the new year!

See more on Q by Equinox >

Lifestyle changes for women can reduce breast cancer risk

Perfect Hot Chocolate

2012-01-03T20:13:00.000-08:00

Great for those cold winter nights!

Ingredients:

2 Tbsp granulated sugar

2 Tbsp cocoa powder

2 1/2 c milk

1/3 tsp vanilla extract

Directions:

Mix sugar and cocoa powder together in small bowl. Heat milk over medium heat and gradually add the sugar and cocoa mixture stirring constantly. Heat till just about to boil and stir in vanilla extract. Serve immediately.

2 servings

*See additional variations here.

Happy New Year

2012-01-01T10:07:00.000-08:00

Make this the year to build your best body yet!

FitNews Fridays 12/09/11

2011-12-09T09:57:00.000-08:00

Fast food quiz - Industrial chemicals as igredients!

Eating movie trailer

6 mom friendly exercises post baby

Being a fit mommy-to-be

Heal your eyes and improve your eyesight with out glasses

Recipe Wednesday: Rosemary Red Potatoes

2011-12-06T21:07:00.000-08:00

Ingredients:

1lb red potatoes

3/4 c Sour Cream

¾ c Milk

2 tbsp Butter

Garlic (3-6 cloves)

Crushed Rosemary (single stem)

Black Pepper

Directions:

In large pot cover potatoes with lightly salted water. Boil until JUST before soft- about 15 minutes (potatoes continue to "cook" even after you remove them off the flame). Remove from heat, drain and add to large mixing bowl.

In a small saucepan heat butter and milk over low heat until butter is melted.

Using a potato masher or electric beater, slowly blend milk mixture and sour cream into potatoes until smooth and creamy. Add garlic and rosemary. Season with salt and pepper to taste.

Totally Fit: Natural Debloaters

2011-12-04T15:38:00.000-08:00

Had too many cocktails last night and are now feeling a bit bloated? There are some foods out there that naturally flush out excess water from your system:

Melons (especially cantaloupe and watermelon)

Celery

Asparagus

Cucumbers

Apple Cider Vinegar

Green tea

Lemon water (heated)

Orange Juice

FitNews Fridays 12/03/11

2011-12-02T09:43:00.000-08:00

Eat organically on a budget:

Recipe Wednesday: Green Beauty Smoothie

2011-11-29T21:21:00.000-08:00

Tastes better than it looks. This smoothie is packed with green vegetables to help improve and maintain healthy skin. Courtesy of Women's Health Magazine.

1 ½ c water

2 c chopped organic romaine lettuce

3-4 stalks organic celery

3 c organic spinach

1 organic apple, cored and chopped

1 organic pear, cored and chopped

1 organic banana juice or ½ fresh organic lemon

Blend all ingredients and refrigerate. Makes one week’s worth.

Totally Fit: Battling The Post Partum Bulge

2011-11-27T12:57:00.000-08:00

Disclaimer: No I haven’t ever been pregnant.

Getting your body back after having a baby can be a bit of a challenge. But here are some dietary guidelines that can help you through the process.

1. Don’t be afraid of Protein
Women are sometimes afraid of consuming lots of protein. However, high protein foods contain hunger fighting hormones and can also increase your energy levels. These foods are rich in iron, minerals, and vitamins.

2. Fight Inflammation
The immune system’s natural response to trauma to the body (i.e. giving birth) is through internal inflammation. To counteract this increase your intake of anti-inflammatories like: green tea, berries, tumeric, and garlic. Steer clear of sugars which will only increase inflammation.

3. Milk It
Each breast feeding session- some say- is like spending 30 minutes on a treadmill. Capitalize on that. Herbs like fenugreek seeds, chamomile, and fennel can help with milk production

4. Can’t Get Enough Of Those Vitamins And Minerals
It’s important to load up on these essential vitamins post baby:

· Vitamin A- lost a lot through breast feeding. 1300 mcgs per day. Spinach, carrots, sweet potatoes, kale

· Vitamin C- passes through breast milk as well. 120mgs.

· Vitamin D- keeps you strong. 200 IU per day. Get in the sun, drink milk, eat eggs.

· Vitamin E- Blood circulation 19mgs. Nuts, seeds, eggs

· Potassium- 3500 mgs. Bananas, lima beans, squash

5. Calcium
Is essential for strong bones and teeth. Figs, beans, peas, leafy greens are good sources. Aim for 1000 mg per day

6. Fish Oil
Fish oil is just amazing! Not only is good for your heart, your skin, hair and nails, fish oil is also supports your infant’s cognitive and motor development. 0.3 to 0.5 g of DHA per day is ideal. DHA also decreases incidence of post partum depression. What's not to like? This supplement is often found in salmon, tuna, and nuts.

FitNews Fridays (Post Thanksgiving) 11/25/11

2011-11-25T10:20:00.000-08:00

Proper caring and feeding of your workout clothes

Healthy teeth, healthy body

Recipe Wednesday: Roasted Butternut Squash

2011-11-22T22:01:00.000-08:00

For Thanksgiving!

Ingredients:

4-5 cups butternut squash cubes
1 1/2 Tbsp olive oil
1 Tbsp fresh squeezed lime or lemon juice
2 tsp. finely minced fresh rosemary
sea salt, for seasoning cooked squash
fresh ground black pepper for seasoning cooked squash

Directions:

Preheat oven to 400 F. Peel squash and cut into cubes about 1 inch square. Put squash into plastic mixing bowl, add olive oil, lime juice, and minced rosemary and toss well so squash is all coated with oil.

Arrange squash on roasting pan or glass baking dish in single layer. Roast for 40-50 minutes, turning several times, or until squash is quite softened and getting browned on the edges. Season with sea salt and fresh ground black pepper to taste, and serve hot.

Totally Fit: Is Your Diet Keeping You From Getting Pregnant?

2011-11-20T16:09:00.000-08:00

It could be.

As it stands 1 in 7 couples has difficulty conceiving. Rising infertility rates suggest that specific factors in modern day living are responsible as infertility seems to touch both genders fairly equally. Many of us in Western society do not eat or maintain a healthy or balanced diet. It may also be the case that our diets may be contributing to the spike in infertility. What we put into our bodies effects how our bodies function- all the way down to the sperm and the egg.

Fertility Foods

Having a food intolerance test is a wise idea for anyone wishing to become pregnant, especially those who are having difficulties; however, the most common foods linked to infertility are gluten, wheat, alcohol, and caffeine. Ideally our diets should consist of fresh, homemade meals containing a variety of vegetables and fruits. Organic foods should be used where ever possible since they have a higher mineral content and, pesticides may also present a problem to your desire to get pregnant.

Vitamins and Minerals

Vitamins and minerals are also necessary. It is vital that vitamins and minerals are plentiful in both men and women when working towards conception. Deficiencies can cause a variety of problems in the body, infertility being one of them. Taking a good quality multi-vitamin and mineral supplement is a good idea. Some of the most important nutrients for a fertile system are the B vitamins, vitamin E, selenium, and iron.

There is much evidence to suggest a connection between heavy metal toxicity and diminshed fertility. Lead and cadmium are particularly related to conception issues in addition to miscarriage, pre-maturity, and low birth weights. Other heavy metals such as mercury or aluminium may also be involved. Cigarette smoke, unfiltered water, tinned tuna, and old paint contribute to metal toxicity in our bodies.

Vitamin D

93% of women who suffer from infertility are deficient in Vitamin D. A study conducted at Yale University School of Medicine has found that vitamin D deficiency is strongly correlated with infertility:

"Given the pandemic of Vitamin D insufficiency, if indeed our observations are substantiated, aggressive repletion with Vitamin D may emerge as an alternative approach to facilitate ovulation resumption with minimal to no risk for ovarian hyperstimulation syndrome or multiple pregnancy."

Evidence has also indicated that vitamin D can help prevent and/or treat cancer in women..

Omega-3s and Sperm Quality

It’s not always the woman’s fault- as male infertility is the cause about 40% of the time. A University of Illinois study published in theJournal of Lipid Research offers that omega-3 fatty acids can help infertile men. Docosahexaenoic acid (DHA), is an omega-3 the body can make from alpha-linolenic acids found in vegetable oils including soybean and canola oils. DHA is already known to be important for the development of the body's nervous system but, it turns out that DHA may also correct two major causes of male infertility: low sperm counts and abnormally shaped sperm. While this research involved animals and not people, it is the first to show a direct link between DHA and male fertility levels. This association could offer an explanation for previous studies that found male fertility patients with low sperm counts and slow moving sperm tend to have low levels of DHA.

Best of luck baby making!

Sources and links:

Vitamin D Can Aid Fertility

The Natural Infertility Answer

Omega - 3s May Treat Male Infertility

FitNews Fridays 11/18/11

2011-11-18T10:19:00.000-08:00

Treating acid reflux with diet and lifestyle changes

Feel fuller faster

Are you eating radiation

15 Best Fat Burning Foods

Dieter’s Stumbling Blocks

Recipe Wednesday: Shrimp With Feta

2011-11-16T14:47:00.000-08:00

Delicious! Serve over brown rice with a white wine like a Riesling, Chablis or other Chardonnay. Wonderful with a leafy green vegetable like steamed kale.

Ingredients:

1/2 cup extra-virgin olive oil
4 scallions, finely chopped
1 green or red bell pepper, seeded and finely chopped
1 small fresh red chile, seeded and finely chopped
1 tbsp. finely chopped fresh oregano
1/2 cup finely chopped fresh parsley
Freshly ground black pepper
1 1/2 lbs. medium shrimp
Large handful of plum tomatoes cut in half
1/2 lb. feta, crumbled
3 tbsp. milk

Directions:

1. Heat oil in a large skillet over medium heat. Add scallions and cook, stirring, until translucent, about 5 minutes. Add bell peppers, chiles, oregano, and parsley. Season with pepper and cook, stirring, until bell peppers are soft, about 5 minutes more.

2. Reduce heat to medium-low. Add shrimp and cook, stirring occasionally, for 30 minutes. Stir in tomatoes and cook until they release their juices, about 5 minutes, then add feta and milk and cook 20 minutes more. Serve warm, over rice if desired.

SERVES 4

Also see recipe here.

Totally Fit: Book Review "The Fertility Diet"

2011-11-13T10:41:00.000-08:00

The power of food! If you are married and considering starting a family this book may help you in that process.

Just as in everything else, your diet may have an effect on you and your partner's ability to conceive. Here are some of the book's suggested guidelines:

Avoid consuming trans fats at all costs.
Use more unsaturated vegetable oils.
Consume whole milk and full fat dairy products
Load up on folic acid and other B vitamins
Get iron from fruit as opposed to meat
Drink lots of water
Maintain a healthy weight. Keep your BMI between 20 and 24 and stay physically active.

FItNews Fridays on lucky 11/11/11

2011-11-11T10:41:00.000-08:00

Pasta doesn't have to be a 4 letter word

The truth is out when it comes to your coffee- caff is better than decaf

Hospitals are just as dirty as hotel rooms

More reasons to love chocolate- as if you needed any

Best ways to fight the flu

Recipe Wednesday: Kale Chips

2011-11-08T19:43:00.000-08:00

Great alternative to snacking on potato chips.

Ingredients:

1 bunch kale

1 tbsp olive oil

1 tsp seasoned salt

Directions:

Preheat oven to 350 degrees. Line a non-insulated cookie sheet with parchment paper.

With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 -15 minutes.

Serves 6.

Calories: 58 Total Fat: 2.8g Cholesterol: 0mg

Totally Fit: Fun With Food

2011-11-06T17:48:00.000-08:00

Pairing certain foods together can give you more nutritional value-bang-for-your-buck. Here are some great food combinations and how they can support you nutritionally:

Chick Peas and Red Peppers: More Energy. Try hummus with sliced red pepper as the dipping agent

Spinach and Avocados: Better Vision. Have a spinach salad with sliced avocado or try a quesadilla topped with spinach and guacamole.

Broccoli and Eggs: Less PMS. Scramble up a broccoli and egg frittata.

Tomatoes and Olive Oil: Smoother Skin and Fewer Wrinkles. So many fun food options here: caprese, slow roasted plum tomatoes in olive oil, tomato and olive oil salad.

Yogurt and Flaxseed: Better Digestion. Sprinkle some ground flaxseed in your yogurt cup. Flaxseed also helps with fertility, more on that later.

Oatmeal and Apples: Healthy Heart. Slice and dice some apples -keep on the skin- into your oatmeal.

Chicken and Sweet Potatoes: Increased Immunity. Have an early Thanksgiving (or a real one) and pair the two (or sub with turkey or pork) for dinner.

Green Tea + Lemon Juice + 1 tsp Sugar: Cancer Fighter. I like to have mine mid day after lunch.

FitNews Fridays 11/04/11

2011-11-04T10:13:00.000-07:00

Multivitamin Junk Science

The real reason(s) why you're not losing weight

Another reason to enjoy this year round fruit - apples

Sleep and weight management

Recipe Wednesday: Honey Whole Wheat Bread

2011-11-01T20:18:00.000-07:00

What did you have for breakfast this morning? This bread makes delicious toast with a thin pat of butter and or jam. Delectable straight out of the oven too!

Ingredients:

1 packages regular active dry yeast

1 ounce warm water

1/4 c honey

2tbsp butter

1 1/2 teaspoons salt

1 1/4 c very warm water

2 1/4 c whole wheat flour

1 1/3 to 1 3/4 c all purpose flour

1. In small bowl, dissolve yeast in warm water; set aside. In large bowl mix honey, butter, salt and very warm water; let cool 5 minutes.

2. To cooled honey mixture, beat in 2 c of the whole wheat flour with electric mixer on low speed, scraping bowl frequently, until moistened. Beat on medium speed 3 minutes, scraping bowl frequently. Beat in remaining 1 1/2 cups whole wheat flour and dissolved yeast. With spoon, stir in 1 1/3 to 1 3/4 c of the all purpose flour until dough pulls cleanly away from side of bowl.

3. Place dough on floured work surface. Knead in remaining 1/2 to 1 c of all purpose flour; continue kneading 5 to 10 minutes until dough is smooth and springy. Grease large bowl with shortening or cooking spray; place dough in bowl, turning dough in bowl to grease all sides. Cover loosely with plastic wrap and cloth towel. Let rise in warm place 30 to 45 minutes or until doubled in size.

4. Generously grease 2 loaf pans with shortening or cooking spray. Gently push fist into dough to deflate; divide in half. On lightly floured surface, roll each half of dough with rolling pin into 18x8 inch rectangle. Starting with one 8 inch side, roll up dough tightly, pressing with thumbs to seal after each turn. Pinch edge of dough into roll to seal; pinch each end to seal. Fold ends under loaf; place seam side down in pan. Cover; let rise in warm place 30 to 45 minutes or until double in size.

5. Heat oven to 375. Uncover dough, bake 30 minutes. Reduce over temp to 350; bake 10 to 15 minutes longer or until loaves sound hollow when lightly tapped. Immediately remove from pans to cooling racks. Cool completely- about 1 hour.

1 loaf, 16 slices each.

Importance of the Post Workout Meal

2011-10-30T16:51:00.000-07:00

When you exercise you break down both muscle carbohydrate stores and muscle protein structures. Your immune system then kicks in to help your body repair and recover. Proper protein and carbohydrates are needed to signal to the body that it's time to rebuild.

Carbs help stimulate insulin release. Insulin shuttles carbs and amino acids into the muscle. Once this is done carbohydrate re-synthesis is accelerated and protein balance becomes positive. Post workout carbohydrate intake should be about 0.8 to 1.2 g per 1kg of body weight; however, unless your workout is long and intense, 1.2 kg maybe too much and any excess will be converted to fat. To rebuild your protein stores you'll need about 0.2 to 0.4g of protein per 1 kg of body weight.

The post workout meal should be completely fat free. Fat will slow the digestion of carbohydrates and proteins. It's best to eat immediately after exercise or as close to immediately as you can get. Waiting too long will compromise protein repair. Exercise stress creates a situation where hunger centers are repressed- I know sometimes I don't feel hungry after a workout. Liquid meals have a faster absorption and often are a lot lighter to take in while whole foods can move too slowly. Liquid meals can be absorbed in 30-60 minutes, solid foods may take 2-3 hours to fully be absorbed.

Post Workout Meal Ideas:

Homemade Recovery Drink: 1 serving whey protein + 6oz water or skim milk
1 or 2 servings egg white, whole wheat toast
Whole wheat pasta tossed with chicken and broccoli
Whole grain cereal or oatmeal with skim milk and banana

Source

FitNews Fridays 10/28/11

2011-10-28T09:37:00.000-07:00

Statin drug myth- Women with higher cholesterol live longer, have fewer heart attacks!

The life cycle of a virus

Reduce your risk of breast cancer!

Eating health can save you money!

Recipe Wednesday: Flourless Chocolate Cake

2011-10-25T17:56:00.000-07:00

It bakes up and tastes like a brownie, this is certainly one of my favorite recipes! A wonderfully decadent dessert; but fear not, chocolate is good for you! Especially semi-sweet or dark chocolate. Enjoy this with a resveratrol rich red wine- also good for you- like a Port or Merlot.

Ingredients:
½ cup water
1 cup sugar
12 oz Semi Sweet chocolate chips
½ lb butter, cubed at room temp
6 eggs

Directions
Preheat oven to 350 degrees (F)

Bring water to boil in medium saucepan, reduce heat and add sugar to dissolve.

Remove from heat and add chocolate chips, whisking until incorporated.

Add butter, a little at a time until incorporated.

Add eggs, one at a time, whisking thoroughly until smooth and fluffy.

Transfer to a 9 inch springform pan wrapped with foil and place in a water bath (water should be ½ -1 inch high and hot!) Watch the water level while baking, don’t let it evaporate entirely.

Bake for 45 minutes or until set.

Remove foil and let cool and them remove side of pan.

Let cool for 15-20 minutes and serve hot or refrigerate overnight and serve cold.

Totally Fit: How To Eat To Lose

2011-10-23T16:44:00.000-07:00

How many calories do you really need per day?

There's a simple calculation you can use just follow this link. In the weight field enter your ideal weight. This will tell you how many calories you need to consume per day in order to weigh this much.

Now that you know how many calories you need to consume per day what do you eat? This is about your diet.

Diet isn't something you do for a few weeks or a few months. Your diet is a lifestyle choice that sometimes requires making serious changes to the way you choose to live. Below is a suggested meal plan to help you achieve your goals:

Breakfast
3 egg whites
Oatmeal or whole grain toast
Coffee

Snack (Choose One)
Non fat yogurt
Lowfat cottage cheese with fresh fruit
Nuts or Rice cakes

Lunch (Choose One)
Low Sodium Soup
Sushi
Lean meat (chicken, salmon, tuna, lean cut steak) with vegetables and brown rice

Snack (Choose One)
Fruit with nuts
Protein Shake
Snack bar (Luna, Zone, or Balance)

Dinner (Choose One)
Steak with salad or dark green vegetables
Grilled salmon with veggies
Chicken with salad or veggies

This may seem like a lot but in practice its not that hard. A lot of these meals can be prepared ahead of time.

Tips of he Trade
Try to eat every 3 hours. Seriously! The only way to lose weight is to eat. Skipping meals and starving yourself serve to slow your metabolism- NOT WHAT YOU WANT. If you're getting hungry that means your metabolism is working. If you're not getting hungry something is wrong.

If you have a craving indulge it but don't go overboard. If you try to ignore it, it won't go away.

Carbs ARE NOT you're enemy. But do try to avoid them after 3pm (this includes fruits). Avoid juices- too much sugar and not enough fruit.Drink lots and lots of water.

FitNews Fridays 10/21/11

2011-10-21T10:17:00.000-07:00

Are you eating your way to a headache: 8 Foods The Trigger Headaches

Resveratrol lowers breast cancer risk

All the genetically modified food you're eating

Recipe Wednesday: Max's Chili

2011-10-18T21:53:00.000-07:00

This is one of my favorite go to recipes. I actually got this recipe from one of my co-workers. Easy comfort food and makes for great leftovers. I make it with turkey but you can substitute ground beef. Also, play around with the red wine- I’ve found that higher quality wines do make a difference.

Ingredients:
2lbs lean ground turkey or beef
1 packet Lawry’s Chili Spices and Seasonings
30 oz. can of tomato sauce
1/2 cup red wine (Higher quality wines do make a difference, but Charles Shaw will work just fine)
1 clove garlic – chopped or grated
1 onion chopped
A few carrots chopped
1 green or red pepper chopped (I prefer red pepper, it adds more flavor)
15 oz. can of whole kernel corn
Sea salt – to your desired taste

Directions:
Brown the turkey in a pan then combine all ingredients in a big pot and cook for an hour to an hour and a half on medium heat stirring occasionally. Feel free to add other vegetables and spices to suite your taste.

Totally Fit: The Importance Of Sleep

2011-10-16T15:40:00.000-07:00

"Early to bed, early to rise, makes a man healthy wealthy and wise."

Americans on average get less sleep. As sleep hours have decreased, Americans have become fatter and less healthy. People who stay awake longer tend to be sedentary during those additional awake hours and increase their food intake by snacking. Most of these snack foods are high in carbs and sodium.Adequate sleep promotes anabolic processes allowing muscle to be maintained or increased, while sleep deprivation results in: reduced cognitive function, hormonal changes, negative changes in blood pressure, and increases risk of obesity. Further the stress of losing sleep is catabolic to lean muscle.

Speaking of hormones, sleep deprivation decreases levels of leptin (hormone that makes you feel full) and increases ghrelin (hormone that stimulates appetite). According to University of Chicago sleep researcher Eve Van Cauter, leptin levels were 18% lower and ghrelin levels were 28% higher in subjects that only slept 4 hours. Further those individuals craved carbohydrate rich foods like cake, candy, and pasta.

Those who regularly sleep less than 7.7 hours per night have a slightly higher BMI. People who sleep between 2-4 hours a night are 73% more likely to be obese while those who get 10 or more hours of sleep per night are 11% less likely to be obese. However, a study must be done to determine whether an increase in sleep will lead to weight loss.Bottom line: Get some sleep! If you must stay up later, put away the snacks and be more active.

FitNews Fridays 10/14/11

2011-10-14T10:24:00.000-07:00

Help with choosing the right multi-vitamin

It's getting real with STIs: Gonorrhea is becoming antibiotic resistant

It's getting real with STIs: Oral sex is a bigger cause of throat cancer than tobacco

Are natural breakfast cereals fakes?

Recipe Wednesday: Roasted Brussel Sprouts

2011-10-11T19:39:00.000-07:00

Great with salmon or chicken. They’re also a fall vegetable so this is the perfect time to have them.

Ingredients:
1 ½ lbs Brussel sprouts
3 tbsp olive oil
½ tsp sea or kosher salt
½ tsp lemon pepper or plain black pepper

Directions:
Preheat over to 400°F.

Cut off the ends of the sprouts and pull off any yellow outer leaves.

Mix them in a bowl with the olive oil, salt, and pepper.

Transfer them to a sheet pan or glass cooking dish and roast for 25 to 35 minutes, until crisp outside and tender inside. Shake the pan from time to time to make sure they brown evenly.

Serve hot!

Totally Fit: Fergie

2011-10-09T15:25:00.001-07:00

How does The Duchess Fergie Ferg stay in such hot shape? Diet and exercise are key:

Diet

Fergie eats a low carbohydrate and low fat diet. She believes in eating everything in moderation. She eats turkey burgers, Boca burgers, chicken, fish, but still likes to have pizza. Here's a sample menu:

Breakfast: Fergie begins her day with a protein-packed six-egg-white veggie omelet, seasoned with salsa or hot sauce. If she’s in a rush or on the go - two slices of 100-percent whole-grain toast with 2 tablespoons of low-fat peanut butter.

Snack: Top 4 ounces of low-fat or no-fat plain organic yogurt with 2 tablespoons of low-sugar granola (such as Bear Naked) and fiber-filled berries (cottage cheese makes a great yogurt alternative).

Lunch: A Fergie fave? Mixed greens, a quarter of an avocado (for healthy fat), 4 ounces of shredded chicken (for protein) and half an antioxidant-rich grapefruit, all tossed with a nonfat dressing. (The same ingredients can be rolled into a 100-percent whole-grain pita!)

Snack: Fergie’s go-to munchie? Light organic cheese (like a mozzarella stick or 1 ounce of Jarlsberg Lite) and rice crackers with flaxseed. She never goes anywhere without first tucking fiber-filled Kashi bars into her purse.Pre-dinner: Pureed vegetable soup- hold the cream, carrots dipped in 2 tablespoons of hummus, a cup of air-popped popcorn or almonds!

Dinner: Fergie eats salmon (rich in Omega-3’s, which make hair and skin shiny and prevent bloating) and half a cup of whole-wheat couscous. She piles on 2 cups of veggies and adds 2 tablespoons of chili sauce or honey Dijon mustard for flavor. (Grilled balsamic chicken, brown rice and a side of sautéed spinach is another great dinner option.) (source: Life & Style)

Exercise

Fergie works out constantly. She does the Basic Ab Workouts for Dummies and a routine of jogging, hiking, stair-climbing, sit-ups, dancing and resistance training with bands.

Source

Fit News Fridays 10/07/11

2011-10-07T10:15:00.000-07:00

Toxic Chemicals In Supplements: Centrum, One A Day, Flintstones

Zinc is great for your brain

The Creative Brain on Exercise

Why are you so bloated?

GMO Ballot Initiative In California

Poor Vitamin B-12 status leads to reduced brain volume and cognitive decline

Recipe Wednesday: Chicken Salad

2011-10-04T19:43:00.000-07:00

As a follow up last week's roast chicken recipe, here's what you can do with your leftovers!

½ c light mayonnaise

1 tablespoon fresh lemon juice
¼ tsp ground black pepper
¼ tsp sea salt
2 c chopped cooked chicken meat
2 stalks celery, chopped
10 rosemary leaves
Dash of thyme

In a large bowl mix all ingredients. To your taste consider adding optional ingredients like raisins, dried cranberries, chopped carrots, chopped walnuts, ,dried apricots or whatever else suits your taste.

Serves 3.

Totally Fit: Never Go To Bed Hungry!

2011-10-02T17:15:00.000-07:00

I don't like to say the word never so, instead - you shouldn't EVER go to bed hungry.

Why? Because it slows your metabolism. Look at it this way, when you go to bed you will sleep for about 6 to 8 hours. You are signaling to your body that it will not replenish its nutritional stores for another 6-8 hours, which means it has to conserve fuel. Which means your metabolism must slow down in order to conserve. In effect, your body thinks it’s being starved.

This of course doesn't mean that you should have a 3 course meal at 11 o'clock. It means that if you're feeling hungry before bedtime you should have a snack. Try: 1/2 cup of cereal with milk, a cup of low fat Greek yogurt, a banana, or a few slices of lean meat like chicken or turkey.

Fit News Fridays 09/30/11

2011-09-30T10:35:00.000-07:00

All about the numbers this week:

9 Everyday Chemicals That Could be Screwing With Your Fertility

9 Exercises You're Probably Doing Wrong

5 Health Enhancing Foods That May Surprise You

6 Lies The Food Industry Is Feeding You

7 Best Sports Bras

15 Best and Worst Foods for Weight Loss

Recipe Wednesday: Roasted Whole Chicken with Vegetables

2011-09-27T20:06:00.000-07:00

Here’s my take on The Art of Manliness’ whole roasted chicken recipe.

Ingredients:

One Whole Chicken (skinless)

Extra Virgin Olive Oil
Sea or Kosher Salt
Pepper
Fresh Thyme or Rosemary
1 Head Garlic, cut in half
½ Lemon
1-2 lbs Petite Red Potatoes, quartered
1 Red Onion, roughly chopped
10 Carrots, peeled

Thoroughly rinse chicken, removing neck and giblets, and pat dry. Coat the outside of the chicken with olive oil and season liberally with kosher salt and pepper. Season the cavity with salt and pepper and stuff with garlic, ½ lemon, and about 10 sprigs of fresh thyme or rosemary.

In a shallow roasting pan or large cast iron skillet, add the remaining vegetables. Drizzle the vegetables with olive oil, season with salt and pepper, and toss until evenly distributed. Place the chicken on top of the vegetables and roast in the oven, 1 hour 15 minutes to 1 hour 30 minutes, or until the juices run clear when you cut between the leg and the thigh.

Remove the chicken from the oven and rest for at least 10 minutes before serving. Slice the chicken and serve immediately with the cooked vegetables.

Got leftovers? Next week I’ll share a chicken salad recipe.

Original Article Link: http://artofmanliness.com/2011/02/23/kitchen-fundamentals-how-to-make-a-whole-roasted-chicken/

Totally Fit: Ciara

2011-09-25T15:40:00.000-07:00

How does pop songstress Ciara stay in such ridiculous shape? And how you can too...read on.

Get Serious About Your Diet. Many people still don’t realize that 85% of weight loss and fitness is diet and 15% exercise. "And listening to that voice in your head that says, 'I'm gonna get me a burger--I just went to the gym, so it will be OK,' is a bad idea. You can ruin your whole day with a big cinnamon bun," says Ciara- and she’s right! Your post workout meal is one of your most important meals- second to breakfast. Ciara who also works with her trainer, Sean Moon, for an hour a day five to six times a week has become more mindful of what she eats and it has really paid off.

Max out on mini meals. Rather than sitting down to three squares a day, Ciara prefers five to eight smaller meals when she's following a rigorous training schedule. A sample menu: One whole-grain pancake with egg whites and some fruit on the side for breakfast, followed by a midmorning fruit snack. Lunch might be steak with broccoli and a baked potato, followed by another snack. For an afternoon boost, she'll nibble on half a sandwich of turkey with lettuce. Her favorite energy- boosting dinner: whole-wheat pasta with "a cool sauce." And she never skimps on water. "Drinking tons of water is extremely important. When I'm training, I drink a gallon a day."

Occasionally Indulge Your Cravings. Ciara’s favorite indulgence spot would be the Cheesecake Factory- an occasional visit won’t kill you or completely derail your diet. Ciara says: "Food is fun. And for those moments when you want to enjoy yourself, don't beat yourself up. I have moments when I want to eat pizza or a hamburger--I'm not going to drive myself crazy."

Tummy Tuck. Being known for her abs, Ciara spends a lot of time perfecting them by doing lots of cardio and by "keeping my stomach squeezed in throughout the day." Crunches are also key. She does between 200 and 500 a day.

Find Fitness Role Model. Ciara motivates revs herself up by checking out by watching ESPN and taking in an occasional b-ball game. "I have so much respect for athletes like LeBron James. I get motivation from them because I know how many hours they put into it. It takes a lot of hard work and drive." Sometimes, though, you have to be your own role model. "There's nothing better than seeing results," she says. "That's more motivating than anything."

"Your body is a temple" Show it some respect. Ciara claims that “When you treat your body well, it will treat you well. Treat it badly, and you'll feel what happens." This is the truth.

Source: http://www.womenshealthmag.com/life/fitness-tips-from-ciara

FitNews Fridays 09/23/11

2011-09-23T09:49:00.000-07:00

California Assemby Bill 499 Proposes secret vaccinations of children without parental consent

How To Start A Running Plan

Recipe Wednesday: Power Yogurt

2011-09-20T19:10:00.000-07:00

Look forward to breakfast or snacktime with this super simple recipe.

Blend:

1/2 c low fat yogurt
1 scoop whey protein
1/3 c sliced strawberries (blueberries, raspberries- you pick the berry)
1/4 tsp flaxseed
1/2 tsp cinnamon

Handful of Nuts

Makes 1 Serving: 240 KCal

Totally Fit: Eat In Season

2011-09-18T16:51:00.000-07:00

Have you ever wondered why certain fruits and vegetables are more plentiful at certain times of the year?

With the advent of preservatives and international shipping we are often under the false presumption that certain foods are available all times of the year and, we've been lulled into a sense of "I can have anything I want anytime I want." However that should not be the case. If you're buying blueberries in the dead of winter- those berries are most likely imported from South America; which means they're not as fresh as the blueberries you purchased midsummer. It's also much cheaper to buy fruits and vegetables when they're in season. The cost of preserving and shipping the foods will not be passed onto you, the consumer.

Much is dependent on where you live but, below is a generalized list detailing which fruits and veggies are best available at certain times during the year:

Spring:
Fruits: Apricots, Cherries, Grapefruits, Strawberries, Mango, Oranges, Pineapple, Strawberries,
Vegetables: Artichokes, Arugula, Asparagus, Beets, Broccoli, Carrots, Chard and other greens (particularly in colder regions), Fava beans, Fennel, Garlic, Green Onions/Scallions, Leeks, Peas, Radishes, Spinach, Turnips, Green Beans, Morel Mushrooms, Mustard Greens, Sorel, Spinach, Vidalia Onions, Watercress

Summer:
Fruits: Apples, Apricots, Blueberries, Blackberries, Boysenberries, Raspberries, Strawberries, Watermelon, Cantaloupe, Casaba Melon, Crenshaw Melon, Figs, Grapefruit, Grapes, Honeydew, Limes, Loganberries, Nectarines, Peaches, Melons, Plums, Tomatoes
Vegetables: Avocados, Basil, Beets, Carrots, Chard, Chilies, Corn, Cucumbers, Bell Peppers, Eggplant, Green Beans, Green Peas, Lima Beans, Sweet Corn, Summer Squash, Tomatoes, Zucchini

Autumn/Fall:
Fruits: Apples, Cranberries, Figs, Grapes (early fall), Limes, Pears, Persimmons, Pomegranates, Guava, Passion Fruit, Pear
Vegetables: Artichokes (second crop), Arugula, Beets, Broccoli, Brussels Sprouts, Cabbage, Carrotts, Cauliflower, Celery, Chard, Edamame, Eggplant (early fall), Fennel, Garlic, Green beans, Lettuce, Mushrooms, Okra, Peppers (early fall), Potatoes, Pumpkins, Radishes, Shallots, Sweet Potatoes, Turnips, Winter Squash, Acorn Squash, Butternut Squash, Swiss Chard

Winter:
Fruits: Clementines, Grapefruit, Kiwi, Oranges, Pummelos, Tangerines, Apples, Dates, Oranges, Pears
Vegetables: Beets, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery, Escarole, Fennel, Kale, Potatoes, Radishes (large varieties), Sweet Potatoes, Winter Squash, Collard Greens,

In Season Year Round:
Fruits: Bananas, Lemons, Papayas, Parsnips, Apples, Kumquats
Vegetables: Avocados, Bok Choy, Cabbage, Carrots, Celery, Coconut, Leeks, Lettuce, Mushrooms, Onions, Bell Peppers, Potatoes

Other Sources:

http://www.fruitsandveggiesmorematters.org/?page_id=674

http://thisfoodthing.com/index.php/2007/11/06/fruits-and-vegetables-in-season/

Fit News Fridays 09/16/11

2011-09-16T09:48:00.000-07:00

How To Get A Full Body Workout Without a Gym

Conquer Your Over 40 Belly

Texas Gov. Perry has made HPV news again. Should You Get an HPV Shot?

Is Gardasil's HPV Vaccine Dangerous?

Get Up! Sitting Is Killing You

Are you constipated? Maybe this is why.

Recipe Wednesday: My Morning Smoothie

2011-09-13T21:30:00.000-07:00

-- 2 scoops vanilla whey protein

-- handful of frozen organic berries (strawberries, blueberries, blackberries, raspberries, etc)

-- 1 scoop MSM powder

-- 1-2 handfuls of organic kale, romaine lettuce, Swiss chard, or salad mix

-- 1/2 cup skim milk

-- one tablespoon flax or chia seeds

-- ½ or one whole small banana

-- handful of crushed ice or ¼ c cold water

-- one scoop MSM powder (optional)

Put it all in a blender and voilà–breakfast.

230-350 Kcal

Totally Fit: Do You Know How To Properly Weigh Yourself?

2011-09-11T17:36:00.000-07:00

...To get the most accurate reading. Seems easy enough, but I see so many people get this one wrong. It really is a science and a lot of thought and preparation has to go into this simple act.

Time
The worst time to weigh yourself is at the end of the day before you go to bed. Why? You're loaded up with food, water, and waste.

Another bad time- right after a workout. Why? Any weight you you've lost is strictly water weight; as soon as you down that Vitamin Water or Gatorade the pounds will be back on. Plus your sweat logged clothing will weigh you down and your sneakers will add about 5 to 10 lbs as well.

Best time- very first thing in the morning. Seriously, don't have breakfast, just roll out of bed and get on the scale. You're body has been digesting food all night so it’s probably good to urinate, and take a #2 before getting on the scale- human waste will weigh you down as well.

Get Naked
That sexy, silk, nightgown is heavier than you think. Take it off! Then step on the scale. You'll get the most accurate reading in your birthday suit.

Follow Directions
Each scale has a different way of reading your weight, so do what it asks you to do.

For example, my scale's directions indicate: tap once, wait three seconds, step on. Others may direct you to: step one foot on scale and remove, wait till scale registers 000, then step both feet on. So do what your scale says to do; then take a deep breath and have at it.

To Recap
1. It's best to weigh yourself first thing in the morning.
2. Take off all of your clothes.
3. Take some toilet time.
4. Follow your scale's directions.
5. Weigh in!

Fit News Fridays 09/09/11

2011-09-09T09:47:00.000-07:00

Healthy Hair Foods

10 Best Slimming Foods

Recipe Wednesday: Moroccan Honey Lamb

2011-09-06T21:37:00.001-07:00

It's not a good as my favorite restaurant's version, but delectable nonetheless!

Ingredients:

· 3 lbs. lamb steak, cubed

· 3 tablespoons butter

· 1 ½ cups water

· 1 cup honey

· 1 cinnamon stick (1/2 tsp ground cinnamon)

· Peel of 1 lemon, slivered

· 1 cup whole almonds, raw or blanched

· ¾ c dried prunes

· ¾ c dried raisins

· Juice of 1 or 2 lemons (2-4 tablespoons lemon juice)

Melt the butter in a heavy casserole. Portion the cubed lamb into thirds or quarters for browning. Add each portion, turning the cubes about in the butter and transferring them to a plate when nicely browned. Set aside.

In the pot, combine the water, the honey, the cinnamon stick and the slivered lemon peel. Be sure to use only the yellow part of the lemon, not the bitter white pith. Add the almonds also, and bring the mixture to a boil, stirring to prevent burning. Reduce the heat, and add the lamb. Cover the pot, and simmer for 1 hour. Add the prunes, raisins, and the lemon juice and simmer for another 10 minutes, until the almonds, and lamb are tender.

Serves 4, 613 kcal per serving

Totally Fit: Book Review: The End of Overeating

2011-09-04T20:07:00.000-07:00

Have you ever wondered why you can't lose weight? It's because the food and restaurant industries are trying to keep you fat!

That's right- this is on purpose. The foodand restaurant industries work together to keep you hungry, constantly eating, and never satisfied.

Dr. Kessler explores America's phenomenon of overeating: what triggers it, why we do it, and what we can do to stop in his book The End of Overeating: Taking Control of the Insatiable American Appetite. In this book he delves into the topics of:

The 3 key ingredients found in most processed and chain restaurant foods that lead you to consume large amounts.
How these ingredients affect our brain chemistry!
How our body's response to highly palatable foods is often similar to its response to highly addictive substances like nicotine and cocaine!
Why there are certain foods we crave and seemingly feel hopeless when confronted with.
Food processing. Do you realize that many of the foods found in grocery stores and/or restaurants aren't made from naturally occurring ingredients? Sometimes meat isn't at all meat and vegetables aren't at all vegetables.
Why it's best to avoid processed and chain restaurant foods whenever possible.
How the constant presence of food, large portion sizes, marketing, and the cultural assumption that it's okay to eat anywhere and anytime has contributed to people's ability to eat without even thinking.

Kessler also offers sound strategies to help manage our diets, avoid overeating, and retrain our thoughts about food and how we manage food. I found this book to be an easy and informative read. The subjects are discussed in a way that is straightforward and easily understood. I give this book a full 5 out of 5 stars and highly recommend it. This is a necessary read for all consumers of food- last I checked, that's everybody.

FitNews Fridays 09/02/11

2011-09-02T08:43:00.000-07:00

Chocolate Protects Your Heart!

Jogging Beats Lifting For Losing Belly Fat

The Right Exercises For Pregnant Women

Recipe Wednesday: Peanut Butter Cup

2011-08-31T21:20:00.000-07:00

If you love Reese’s you’ll love this. This delectable MRP (meal replacement) shake is great post [strenuous] workout, or as a breakfast or lunch substitute- minus the guilt.

Ingredients:
1 scoop chocolate whey protein powder (or vanilla protein powder + 1 tbsp cocoa powder)
1 tbsp natural peanut butter (smooth or chunky)
6 oz. water (or low-fat, or soy milk)
3-5 ice cubes (I recommend crushed ice as opposed to ice cubes- they blend better)
1/2 banana sliced (option)

Preparation:

Add all ingredients to blender, blend, and serve.

Totally Fit: Audrina Patridge

2011-08-28T13:45:00.000-07:00

What is summer without the pool or a trip to the beach? Reality TV star Audrina Patridge knows how to rock a swim suit better than anyone! So how does this beach bunny stay in year round bikini ready shape? Let’s find out:

Patridge, 26, has a young metabolism on her side but she also does a variety of exercise to keep her body guessing. Not one for the gym, Patridge prefers outdoor activities and hikes, boxes, does Pilates, runs, riders her bike, lifts weights and walks her dog to stay lean and toned. Staying fit doesn’t mean turning in the same old workout routine day after day. Moreover, Patridge’s busy work schedule helps her to burn calories constantly. The lesson: stay busy and active!
As for her diet, Patridge doesn't diet at all nor does she ignore her cravings. Instead she eats what she wants but in small portions. I agree and think this is the best way to go, your diet is a lifestyle not something you do for a few weeks.
Furthermore, Patridge always starts the day with a hearty breakfast which may include: banana pancakes, turkey bacon, hash browns, and a side of fruit, or a veggie-filled egg white omelet.

P.S.

Also give Audrina Patridge’s ab workout, as found in Shape Magazine, a try. I personally enjoyed working through this routine.

FitNews Fridays 08/26/11

2011-08-25T20:54:00.000-07:00

The Foods That Celebrity Trainers Won’t Eat

Can your man's little swimmers swim?

Summer Taco Salad

2011-08-23T19:39:00.000-07:00

*This recipe is so much fun and easy to make. Great for summer parties and get-togethers. Delish!*

Serves 2

Ingredients:

2 heads Romaine lettuce
1 lb ground turkey or beef
1 packet taco seasoning
1 bag of tortilla chips or Doritos
8 oz Shredded cheese
1 can black olives. drained
Chunky Tomato Salsa

1. Wash lettuce thoroughly and set aside to dry.
2. Cook meat with taco seasoning in skillet until cooked throughout. Place cooked ground turkey on a large plate lined with a paper towel to absorb any excess oil.
3. Chop both heads of lettuce and toss in salad spinner to make sure lettuce is completely dried throughout.
4. Arrange lettuce on serving plates. In the center of lettuce top with a handful of tortilla chips, the cooked meat, shredded cheese, black olives, and salsa.
5. Serve while meat is still warm.

Totally Fit: Fun And Simple Ways To Burn Fat

2011-08-21T18:06:00.000-07:00

1. Have A Cold Drink
Water fills you up. Dehydration slows your metabolism as well as other bodily functions. Futher your body needs extra calories to heat the cold.

2. Enjoy A Spicy Meal
Chili pepper and mustard seed- commonly found in Thai, Mexican, and Indian cuisine- helps your body burn extra calories thanks to the compound capsaicin.

3. Interval Train During Your Workout
Alternate bursts of high intensity cardio with low intensity (i.e. on the treadmill walk for 3 minutes, than run for another 3 minutes).

4. Java Jolt
EGCG antioxidant in teas can kickstart your body's engine- oolong and green teas especilly. Caffine in coffee and in some teas can also give your metabolism a nudge.

5. Lift Weight
Muscle is more metabolic than fat. The more muscle you have on your body the more fat you'll burn throughout the day.

6. The Bs
Take a B-vitamin supplement. B- vitamins help support your metabolism as well as many other bodily systems.

7. Load Up On Protein
Digesting protein takes more energy and helps your body to build and maintain muscle mass. Try to get 30% of your calories from protein rich foods.

8. Have Breakfast!
Breakfast IS the most important meal of the day so eat something! Moreover, having breakfast gets your metabolism started for the day. Ideally your morning meal should consist of:

50% complex carbs (whole grains)
30% protein
20% (or less) fat

9. Eat often, just smaller
Try to have 5 300-500 KCal meals to day. What I like to do is have 3 big meals (breakfast, lunch, and dinner) with 2 small snacks in between.

FitNews Fridays 08/19/11

2011-08-18T21:35:00.000-07:00

Lea Michele’s Workout Tips

13 Most Powerful Superfoods

The PMS Diet

10 Exercise Machines To Avoid

Red Grapes Produce Resveratrol As a Defense Against Fungal Invasion (Natural Fungicide)

Ever tried skin needling? It can solve a host of problems ranging from thinning hair to stretch marks.

Spaghetti with Shrimp and Broccoli

2011-08-17T00:13:00.000-07:00

*The Key to this recipe is to prep all ingredients beforehand.

Serves 6

Ingredients:

Sea salt and freshly ground black pepper

8 cups broccoli florets (2 large heads)

Good olive oil

1 pound (16 to 18 per pound) shrimp, peeled and deveined

1 pound spaghetti

8 large garlic cloves, cut into thin slivers

1/2 cup minced fresh parsley

1 cup freshly grated Parmesan cheese, plus extra for serving

Directions:

1. Preheat the oven to 400 degrees. Bring a large pot of water to a boil with 2 tablespoons salt.

2. Combine the broccoli, 1/4 cup olive oil, 2 teaspoons salt, and 1/2 teaspoon of pepper on a sheet pan, spread out, and roast for five minutes. Add the shrimp to the broccoli, toss well, and spread out in one layer. Roast the shrimp and broccoli for 8 to 10 minutes, until the shrimp is cooked.

3. Meanwhile, cook the pasta in the pot of boiling salted water according to the directions on the package. Set aside 1 1/2 cups of the cooking water before you drain the pasta.

4. Heat 1/3 cup olive oil over medium heat in a pot large enough to hold the pasta, such as a 12-inch sauté pan or a large, shallow pot. Add the garlic and cook for one to two minutes, stirring frequently, until it just begins to turn golden on the edges. Carefully add the reserved pasta-cooking water to the garlic and oil and bring to a boil. Then lower the heat, add 1 teaspoon salt, and simmer for about five minutes, until the liquid is reduced by about a third.

5. Add the drained pasta to the garlic oil and toss. Off the heat, add the cooked shrimp and broccoli, plus the parsley and Parmesan, and toss well. Allow the pasta to rest off the heat for five minutes, for the sauce to be absorbed in the pasta, then taste for seasoning and serve warm with extra Parmesan on the side.

Totally Fit: Build A Better Butt

2011-08-14T16:23:00.000-07:00

FitNews Fridays 08/12/11

2011-08-11T21:39:00.000-07:00

6 Reasons To Start Running

How Kim K. Is Getting In Shape For Her Upcoming Nuptials

Foods That Fight Sun Damage!

25 Must Haves For Any Single Woman's Medicine Cabinet

Recipe Wednesday: Make Ramen Healthy

2011-08-09T22:55:00.000-07:00

I do enjoy Ramen. It's one of my guilty pleasures.

It is a good, quick, cheap meal of only 300 calories. However I only eat it sparingly as it is high in sodium and carbohydrates. However, there are ways of making Ramen healthier and more delectable:

-- Add a hard boiled or scrambled egg to your soup for protein.

-- Depending on the flavor you selected you can add meat (chicken, pork, fish).

-- Make it a bit greener by adding some vegetables like green onions, mushrooms, peas, sprouts, and bok choy.

-- To make it less salty use half of the seasoning packet.

Or do it all to make it a real satisfying meal!

Totally Fit: How Mel B. (Scary Spice) Stays Fit

2011-08-07T19:24:00.000-07:00

“I don’t believe in diets, I believe in listening to your body and being consistent. If you want a burger, have one, but balance it out the next day by eating salmon and vegetables.” -Melanie Brown

So how does Mel B. stay so fit and trim even after 3 pregnancies? Through diet and exercise.

Mel's Diet

Melanie has 3 meals and 2 snacks per day consisting mostly of fruits, veggetables and lean meats like turkey and fish along with whole grains like brown rice, whole wheat pasta, and quinoa.

With that in mind Mel practices the: 30/40/30. Where her diet is composed of 30% protein like chicken or fish, 40% wholewheat or vegetables, and 30% monosaturated fat, such as mackerel or salmon. She also uses protein shakes to help kick start the day, build muscle, and help tone her body.

Exercise

Melanie keeps her body guessing by engaging in a variety of exercises and fitness styles. Melanie partakes in:

Dancing. Between the Spice Girls tour, Dancing With The Stars, and other activities Melanie Brown can easily burn through calories.

Kickboxing. Brown's trainer really gets her build up a sweat with kickboxing sessions.

Yoga. Is a great de-stresser that really helps to lengthen muscles.

My conclusion, Melanie stays fit by keeping her body guessing so that it doesn't ever become complacent!

Source