Friday, August 27, 2010
5 Essentials for Healthy Snacking
Stock up on these healthy foods to make countless healthy, portable snacks that are delicious and good for you. Plus, these foods are proven disease fighters, energy boosters, and heart helpers so you can snack your way to better health.
Disease Fighters: Fruits and Veggies
Munch on blueberries, apples, peppers, and spinach, which are linked to a reduced risk of heart disease and certain cancers.
Plus, the potassium, magnesium, and calcium in most fresh produce may help lower blood pressure.
Quick Tip: Buy extra cartons of your favorite seasonal berries, gently wash, and pat dry. Freeze in a zip-top plastic bag. Let the fruit defrost on your counter overnight, and mangia!
How to Eat for a Healthy Heart
Some foods simply work harder than others to protect your health. The following foods can lower your cholesterol and blood pressure and generally reduce your risk of heart disease.
Blueberries
Antioxidants in these berries help fight inflammation and lower bad LDL cholesterol, blood fats, and blood sugar.
Get Rid of Arm, Leg, and Ab Flab Fast
Tone your top three jiggle zones -- upper arms, abs, and legs -- in just 10 minutes a day.
Triceps Press/Knee Tuck
What you'll need: A pair of 5- to 10-pound dumbbells and a mat.
Targets: Triceps, abs, and hips
• Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in.
• Bend elbows, bringing dumbbells behind head, as you lift and extend legs in front of you. Return to start.
Do 15 reps.
Wide-Stance Deadlift
Targets: Lower back, butt, and legs
• Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms in front of thighs, palms in.
• Hinge forward from hips, keeping back and legs straight, as you lower dumbbells to shin level. Return to start.
Do 12 reps.
Disease Fighters: Fruits and Veggies
Munch on blueberries, apples, peppers, and spinach, which are linked to a reduced risk of heart disease and certain cancers.
Plus, the potassium, magnesium, and calcium in most fresh produce may help lower blood pressure.
Quick Tip: Buy extra cartons of your favorite seasonal berries, gently wash, and pat dry. Freeze in a zip-top plastic bag. Let the fruit defrost on your counter overnight, and mangia!
How to Eat for a Healthy Heart
Some foods simply work harder than others to protect your health. The following foods can lower your cholesterol and blood pressure and generally reduce your risk of heart disease.
Blueberries
Antioxidants in these berries help fight inflammation and lower bad LDL cholesterol, blood fats, and blood sugar.
Get Rid of Arm, Leg, and Ab Flab Fast
Tone your top three jiggle zones -- upper arms, abs, and legs -- in just 10 minutes a day.
Triceps Press/Knee Tuck
What you'll need: A pair of 5- to 10-pound dumbbells and a mat.
Targets: Triceps, abs, and hips
• Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in.
• Bend elbows, bringing dumbbells behind head, as you lift and extend legs in front of you. Return to start.
Do 15 reps.
Wide-Stance Deadlift
Targets: Lower back, butt, and legs
• Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms in front of thighs, palms in.
• Hinge forward from hips, keeping back and legs straight, as you lower dumbbells to shin level. Return to start.
Do 12 reps.
Sunday, August 8, 2010
Breakfasts for Busy Girls
Here, yummy and healthy no-cook meals that are a breeze to make.
Strawberry-Nectarine Smoothie
Place quartered fresh strawberries and pitted, chopped nectarines in a blender. Add plain yogurt, orange juice, and a handful of ice. For a slightly sweeter smoothie, blend in a tablespoon or two of honey.
Yogurt and Berry Parfait with Candied Ginger
Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat, finishing with berries and garnishing with ginger.
Chocolate-Raspberry-Soy Smoothie
Place several cups of fresh or frozen raspberries in a blender (if using fresh, also toss in a handful of ice cubes). Add a small banana and just enough chocolate soy milk to reach the desired consistency.
Strawberry-Nectarine Smoothie
Place quartered fresh strawberries and pitted, chopped nectarines in a blender. Add plain yogurt, orange juice, and a handful of ice. For a slightly sweeter smoothie, blend in a tablespoon or two of honey.
Yogurt and Berry Parfait with Candied Ginger
Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat, finishing with berries and garnishing with ginger.
Chocolate-Raspberry-Soy Smoothie
Place several cups of fresh or frozen raspberries in a blender (if using fresh, also toss in a handful of ice cubes). Add a small banana and just enough chocolate soy milk to reach the desired consistency.
Workouts for a Better Back
You know that backless dress you've shoved to the back of your closet? These back workouts and back exercises will help you get the sexy, beautiful back you want in no time.
1. Cobra
(targets lower back)
• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 rep.
4.Quadruped on Ball
(targets lower back)
• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.
5.Lower-Trap Dip
(targets upper back)
• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.
6. Single-Leg Row on Ball
(targets upper back)
• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.
1. Cobra
(targets lower back)
• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 rep.
4.Quadruped on Ball
(targets lower back)
• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.
5.Lower-Trap Dip
(targets upper back)
• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.
6. Single-Leg Row on Ball
(targets upper back)
• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.
Monday, July 12, 2010
THE 5 RULES OF FLAT ABS
THE 5 RULES OF FLAT ABS
Rule 1
Target Your Hidden Core Muscles
Crunches target only superficial muscles, so they aren't the most efficient way to work your abs. Instead, you need to target the muscles that lie beneath the superficial ones: your transverse abdominals and internal oblique. Strengthening those pulls in your middle like a corset, keeping the area looking flat and toned.
To practise engaging them, try this drill:
Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button towards your spine, drawing your abdomen towards the floor. Hold for 5 seconds. Repeat 8 to 10 times.
Rule 2
Move Your Butt
Your bum and your belly are unlikely partners. Here's why: over time, sitting around too much renders your gluteus practically useless and causes your hip flexors- the muscles that connect your hipbones to your legs- to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. That means, to lose your gut, you've got to work your butt.
The glute bridge march and hip-thigh raise will help you get stronger behind. Combat tight hip flexors with this stretch:
In a lunge position, lower yourself so your back knee is resting on the floor. Push hips forward, keeping your back upright, until you feel a stretch in the front of the hip. Hold for 10 seconds, relax and repeat.
Switch legs. Increase stretch by reaching your arms over head.
Rule 3
Eat Stomach Friendly Foods
You can't see abs muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.
Pump Up Your Protein Intake
Substitute meat, fish, dairy and nuts for some of the carbs in your diet, you can reduce the amount of fat around your middle.
Researchers from Canada assessed the diets of 617 people and found when they exchanged some carbohydrates in favour of an equal amount of protein, they reduced overall belly fat.
Eliminate Added Sugar
We eat a lot of sugar- some estimates put it at 31 teaspoons a day, 80% of this sugar comes from packaged foods: (cereals, baked goods, fizzy drinks, yoghurt) so, we don't realise how much we are eating. All that sugar increases insulin production, which slows your metabolism.
Rule 4
Stop Stressing
Your never- ending to do list. All that anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in the stomach.
Help keep anxiety in check by taking short breaks. It's like recalibrating your body- remaining you to breathe and relax.
Rule 5
Work Out Less
Ditch your daily abs workouts. You need only three sessions a week to see maximum results. Training every day with endless crunches won't flatten your belly faster. You will see benefits quicker if you give your muscles a day to fully recover between workouts.
That's because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger. You should stick to only 15 to 20 reps of each move. And if flat abs is important to you, promote them to the top of your fitness to-do list.
A lot of people exercise their abs at the end of their workout, and that's when you get sloppy or run out of time. You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority.
You will be glad you did.
Rule 1
Target Your Hidden Core Muscles
Crunches target only superficial muscles, so they aren't the most efficient way to work your abs. Instead, you need to target the muscles that lie beneath the superficial ones: your transverse abdominals and internal oblique. Strengthening those pulls in your middle like a corset, keeping the area looking flat and toned.
To practise engaging them, try this drill:
Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button towards your spine, drawing your abdomen towards the floor. Hold for 5 seconds. Repeat 8 to 10 times.
Rule 2
Move Your Butt
Your bum and your belly are unlikely partners. Here's why: over time, sitting around too much renders your gluteus practically useless and causes your hip flexors- the muscles that connect your hipbones to your legs- to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. That means, to lose your gut, you've got to work your butt.
The glute bridge march and hip-thigh raise will help you get stronger behind. Combat tight hip flexors with this stretch:
In a lunge position, lower yourself so your back knee is resting on the floor. Push hips forward, keeping your back upright, until you feel a stretch in the front of the hip. Hold for 10 seconds, relax and repeat.
Switch legs. Increase stretch by reaching your arms over head.
Rule 3
Eat Stomach Friendly Foods
You can't see abs muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.
Pump Up Your Protein Intake
Substitute meat, fish, dairy and nuts for some of the carbs in your diet, you can reduce the amount of fat around your middle.
Researchers from Canada assessed the diets of 617 people and found when they exchanged some carbohydrates in favour of an equal amount of protein, they reduced overall belly fat.
Eliminate Added Sugar
We eat a lot of sugar- some estimates put it at 31 teaspoons a day, 80% of this sugar comes from packaged foods: (cereals, baked goods, fizzy drinks, yoghurt) so, we don't realise how much we are eating. All that sugar increases insulin production, which slows your metabolism.
Rule 4
Stop Stressing
Your never- ending to do list. All that anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in the stomach.
Help keep anxiety in check by taking short breaks. It's like recalibrating your body- remaining you to breathe and relax.
Rule 5
Work Out Less
Ditch your daily abs workouts. You need only three sessions a week to see maximum results. Training every day with endless crunches won't flatten your belly faster. You will see benefits quicker if you give your muscles a day to fully recover between workouts.
That's because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger. You should stick to only 15 to 20 reps of each move. And if flat abs is important to you, promote them to the top of your fitness to-do list.
A lot of people exercise their abs at the end of their workout, and that's when you get sloppy or run out of time. You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority.
You will be glad you did.
Wednesday, June 30, 2010
Search The Internet Safely With Search & Tips New Site!
Search The Internet Safely With Search & Tips New Site!
Get the latest tips & info for many topics including finance,
travel, car, computer, shopping & video. Check out the next
edition of Frenetic Funnies, and the latest news in your area.
Just click this link to access it free:
http://www.fitness-together.info/
Get the latest tips & info for many topics including finance,
travel, car, computer, shopping & video. Check out the next
edition of Frenetic Funnies, and the latest news in your area.
Just click this link to access it free:
http://www.fitness-together.info/
Monday, June 28, 2010
Strengthen Your Abs -Beyond The Six Packs
Appearance Isn't Everything
I know we all want pretty abs, but let's ponder the actual function of your abs for a moment. Remembering what your abs actually does may help you appreciate them even without the six-pack.
The muscles of your abs stabilize your torso to maintain good posture.
Strong abs and back muscles are crucial for preventing lower back injury and pain. Everything you do; walk, bend, sit, stand, reach, and lift, involves your abs and back. If your torso isn't strong or is imbalanced, you can seriously hurt yourself.
The Transverse Abdomens (TVA) is often ignored, but is extremely important for every day functioning. It is unique in that it contracts before motions of the arms and legs occur to give maximum stability to the spine.
Getting The Most Out of Your Abs Workouts
As mentioned above, doing hundreds of crunches every day is not the most effective way to strengthen your abs. Your approach to abs workouts should be the same as any other muscle in your body. Specifically
Do exercises to target ALL of your abs/lower back muscles: TVA (the Plank), internal and external oblique (oblique twist), rectus abdominals (bicycle), and back extensions work your lower back muscles. Your exercises should include each of these muscle groups
Do between 10-16 repetitions for each exercise. If that's too easy, pay attention to your form. Are you using momentum? Are you really using your abs or are you incorporating other muscles to help you (like your neck or hip flexors)?
Work your abs 3-4 times a week with a day of rest in between.
Do a complete program of cardio, strength training and stretching along with your abs routine.
Eating a healthy low-calorie diet with your program is essential for losing body fat. Now that you're educated on what your abs do and how you should exercise them, check out this abdominal workout that includes exercises for the TVA, rectus abdominals, oblique and the lower back.
I know we all want pretty abs, but let's ponder the actual function of your abs for a moment. Remembering what your abs actually does may help you appreciate them even without the six-pack.
The muscles of your abs stabilize your torso to maintain good posture.
Strong abs and back muscles are crucial for preventing lower back injury and pain. Everything you do; walk, bend, sit, stand, reach, and lift, involves your abs and back. If your torso isn't strong or is imbalanced, you can seriously hurt yourself.
The Transverse Abdomens (TVA) is often ignored, but is extremely important for every day functioning. It is unique in that it contracts before motions of the arms and legs occur to give maximum stability to the spine.
Getting The Most Out of Your Abs Workouts
As mentioned above, doing hundreds of crunches every day is not the most effective way to strengthen your abs. Your approach to abs workouts should be the same as any other muscle in your body. Specifically
Do exercises to target ALL of your abs/lower back muscles: TVA (the Plank), internal and external oblique (oblique twist), rectus abdominals (bicycle), and back extensions work your lower back muscles. Your exercises should include each of these muscle groups
Do between 10-16 repetitions for each exercise. If that's too easy, pay attention to your form. Are you using momentum? Are you really using your abs or are you incorporating other muscles to help you (like your neck or hip flexors)?
Work your abs 3-4 times a week with a day of rest in between.
Do a complete program of cardio, strength training and stretching along with your abs routine.
Eating a healthy low-calorie diet with your program is essential for losing body fat. Now that you're educated on what your abs do and how you should exercise them, check out this abdominal workout that includes exercises for the TVA, rectus abdominals, oblique and the lower back.
Wednesday, June 23, 2010
Cut 100 Calories a Day -- Lose 10 Pounds a Year
The No-Hunger Way to Cut 100s of Calories
Cut 100 Calories a Day -- Lose 10 Pounds a Year
Lose weight -- and keep it off -- with super-simple diet tweaks that trim 100, 250, even 500 calories a day.
The last thing you want to do right about now is go on a diet. (Okay, it's pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their calorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. "This is the best weight-loss news in a long time," says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study. "If you don't like what you're eating, you're not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites."
In fact, by nixing just 100 calories a day, you'll lose more than 10 pounds a year. Up your cuts to 250 and you're down 26 pounds. Want to lose faster? Ditch 500 calories daily and you'll drop those pounds in half the time. We found 50 so-easy ways for you to trim a little but save a lot.
Cut 100 Calories at Breakfast
Use skim milk in place of flavored Coffee-mate in your two morning mugs.
Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
Order bacon, not sausage, with your eggs.
Choose a yeast doughnut instead of a denser cake one.
Cut 100 Calories at Lunch
Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy's.
Top your burger with onions, lettuce, and tomato and skip the cheese.
Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size. Try this trick at dinner too.
Skip the crackers and shredded cheese on your chili.
Cut 100 Calories at Dinner
Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.
Instead of two slices of medium pepperoni pan pizza, choose thin-crust.
When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.
Cut 100 Calories from a Snack
Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
Ordering a cone? Make it the sugar, not the waffle, kind.
Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You'll save about 100 calories for every tablespoon you swap.
Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.
Cut 100 Calories a Day -- Lose 10 Pounds a Year
Lose weight -- and keep it off -- with super-simple diet tweaks that trim 100, 250, even 500 calories a day.
The last thing you want to do right about now is go on a diet. (Okay, it's pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their calorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. "This is the best weight-loss news in a long time," says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study. "If you don't like what you're eating, you're not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites."
In fact, by nixing just 100 calories a day, you'll lose more than 10 pounds a year. Up your cuts to 250 and you're down 26 pounds. Want to lose faster? Ditch 500 calories daily and you'll drop those pounds in half the time. We found 50 so-easy ways for you to trim a little but save a lot.
Cut 100 Calories at Breakfast
Use skim milk in place of flavored Coffee-mate in your two morning mugs.
Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
Order bacon, not sausage, with your eggs.
Choose a yeast doughnut instead of a denser cake one.
Cut 100 Calories at Lunch
Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy's.
Top your burger with onions, lettuce, and tomato and skip the cheese.
Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size. Try this trick at dinner too.
Skip the crackers and shredded cheese on your chili.
Cut 100 Calories at Dinner
Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.
Instead of two slices of medium pepperoni pan pizza, choose thin-crust.
When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.
Cut 100 Calories from a Snack
Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
Ordering a cone? Make it the sugar, not the waffle, kind.
Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You'll save about 100 calories for every tablespoon you swap.
Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.
Sunday, June 20, 2010
Healthy Recipies
Pan Fried Garlic Steak and Potatoes Recipe
Ingredients
• 12 cloves garlic
• 1 lb. tiny new potatoes, scrubbed
• 4 6-oz. boneless beef ribeye or beef strip steaks
• 2 Tbsp. olive oil
• 1 cup grape or cherry tomatoes
• Fresh oregano (optional)
Directions
1. Using the side of large chef knife smash garlic; discard skins. Halve any large potatoes. Place potatoes in microwave-safe bowl. Cover with vented plastic wrap; microcook on 100 percent power (high) 5 minutes. Stir in garlic. Cover; cook 5 minutes more or until tender, stirring once. Drain.
2. Meanwhile, heat 1 tablespoon of the olive oil in skillet over medium-high heat. Season steak with salt and pepper. Cook steaks, half at a time, 8 minutes for ribeye or 4 minutes for strip (145 degrees F for medium-rare or 160 degrees F for medium), turning once. Keep steaks warm while cooking remaining steaks.
3. Add remaining 1 tablespoon oil to skillet. Add potatoes, garlic, and tomatoes. Season with salt and pepper. Cook 5 minutes or until potatoes are golden and tomatoes begin to wilt, stirring occasionally. Serve potato mixture with steak. Top with fresh oregano. Makes 4 servings.
Nutrition Facts
• Servings Per Recipe 4 servings
• Calories 434,
• Total Fat (g) 20,
• Saturated Fat (g) 6,
• Cholesterol (mg) 99,
• Sodium (mg) 247,
• Carbohydrate (g) 25,
• Fiber (g) 3,
• Protein (g) 38,
• Vitamin C (DV%) 44,
• Calcium (DV%) 5,
• Iron (DV%) 26,
• Percent Daily Values are based on a 2,000 calorie diet
Ingredients
• 12 cloves garlic
• 1 lb. tiny new potatoes, scrubbed
• 4 6-oz. boneless beef ribeye or beef strip steaks
• 2 Tbsp. olive oil
• 1 cup grape or cherry tomatoes
• Fresh oregano (optional)
Directions
1. Using the side of large chef knife smash garlic; discard skins. Halve any large potatoes. Place potatoes in microwave-safe bowl. Cover with vented plastic wrap; microcook on 100 percent power (high) 5 minutes. Stir in garlic. Cover; cook 5 minutes more or until tender, stirring once. Drain.
2. Meanwhile, heat 1 tablespoon of the olive oil in skillet over medium-high heat. Season steak with salt and pepper. Cook steaks, half at a time, 8 minutes for ribeye or 4 minutes for strip (145 degrees F for medium-rare or 160 degrees F for medium), turning once. Keep steaks warm while cooking remaining steaks.
3. Add remaining 1 tablespoon oil to skillet. Add potatoes, garlic, and tomatoes. Season with salt and pepper. Cook 5 minutes or until potatoes are golden and tomatoes begin to wilt, stirring occasionally. Serve potato mixture with steak. Top with fresh oregano. Makes 4 servings.
Nutrition Facts
• Servings Per Recipe 4 servings
• Calories 434,
• Total Fat (g) 20,
• Saturated Fat (g) 6,
• Cholesterol (mg) 99,
• Sodium (mg) 247,
• Carbohydrate (g) 25,
• Fiber (g) 3,
• Protein (g) 38,
• Vitamin C (DV%) 44,
• Calcium (DV%) 5,
• Iron (DV%) 26,
• Percent Daily Values are based on a 2,000 calorie diet
Monday, June 14, 2010
Exercises for Your Abs
These exercises for your abs incorporate dynamic moves that involve multiple muscles and help work the abs in a more functional way. By involving more muscles, you'll burn more calories during your workout, which is a plus if you're trying to reduce body fat and trim your middle. The following exercises offer a variety of moves, from beginning to advanced, using a variety of tools to build core strength.
How to Work Your Abs
• You can effectively work your abs with 3 non-consecutive workouts a week
• Do 1-3 sets of 12-16 reps of each exercise. If that's too easy, make sure you're doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.
Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
Crunch & Reach
Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.
Modified Plank
Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.
Knee Tucks
Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.
Woodchops
Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.
Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower
Ball Taps
Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.
How to Work Your Abs
• You can effectively work your abs with 3 non-consecutive workouts a week
• Do 1-3 sets of 12-16 reps of each exercise. If that's too easy, make sure you're doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.
Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
Crunch & Reach
Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.
Modified Plank
Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.
Knee Tucks
Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.
Woodchops
Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.
Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower
Ball Taps
Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.
Total Body Circuit
This total body circuit workout targets every muscle in your body with dynamic compound exercises as well as muscle-specific moves. This short, powerful workout is perfect for when you're short on time and want to get the most out of your workout. You'll perform each exercise, one after the other, for one complete circuit for a short, efficient workout.
Precautions
See your doctor if you have any illnesses, injuries or other medical conditions.
Equipment Needed
Exercise ball, various weighted dumbbells, a step or bench
Squat, Curl and Press
Hold medium weights and stand on the right foot, left foot behind you. Squat down, touching the weights to the floor. Curl the weights up in a biceps curl and then press the weights overhead as you push to a standing position. Lower the weights and repeat for 16 reps on each side.
Sumo Squats
Hold a heavy weight or kettlebell and take the feet wide, toes out at about a 45-degree angle. Bend the knees and lower into a squat as low as you comfortably can, keeping the knees in line with the toes. Push into the heels to stand and repeat for 15 reps.
Power Curl
Hold heavy weights with feet hip-distance apart. Swing the weights back slightly as you squat, powering the weights up into a hammer curl while squatting, touching the elbows to the knees if you can. Stand up while keeping the weights up and slowly lower the weights back down. Repeat for 16 reps.
One Arm Arnold Press
Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance. Keep the torso upright, the abs braced and make sure the knees are behind the toes. Keeping this position, begin with the palm facing in and push the weight up as you rotate the palm out. Take the arm back down, rotating the hand so that the palm faces in. Repeat for 12 reps on each side.
360 Plank
Hold medium weights and lunge to the left (right leg is straight) taking the weight in the left hand down to the floor. You should be in a runner's lunge with the right arm pulled up into a row. Put the right weight down as you straighten the left leg into a plank. Now pull the right weight up again into a row as you step forward with the right leg. Stand up, facing the back of the room and repeat the series again with your left lunge, plank row and stand. Complete 4 circles in each direction.
Stiff-Legged Deadlift and Bent-Knee Deadlift Combo
Hold weights in front of the thighs and tip from the hips, keeping the back straight and shoulders back as you lower into a deadlift. At the bottom of the movement with the weights near shins or toes, bend the knees, continuing to keep the back straight and the hips back. Push into the glutes to stand up and repeat, starting with the stiff-legged deadlift and switching to a bent-knee deadlift. Repeat for 15 reps.
One-Armed Row
Place left foot on a step and support the body with the left hand as you hold a heavy weight in the right hand. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 15, then switch sides.
Pushups
Perform 3 sets of 16 pushups on the ball or on the floor.
Reverse Turning Lunge
Begin the move facing forward, holding weights in each hand, if desired. Turn to the left at a diagonal, pivoting on the right foot while stepping forward with the left foot into a lunge. Take the weights towards the floor, keeping the abs engaged to protect the back. Your right leg should be straight. Push back up, turning so that you face forward again. Do the same thing on the other side, lunging with the right foot forward. Push back to start and repeat, alternating sides for 15 reps.
Lunge
Stand in a split stance, with feet about 3 feet apart. Hold weights in each hand and bend the knees. Lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat all reps on one side before switching sides. 15 reps.
Y-Chest Press
Lie on a bench and hold medium-heavy weights with elbows bent. Straighten the arms and press the weights up and out at an angle into a y-shape. Bring the weights together over the chest, lower back down and repeat for 15 reps.
Close Grip Bench Presses and Skull Crushers
Lie down and hold a medium barbell with hands shoulder-width apart, palms face out. Bend the elbows, keeping them close to the body, and lower them to just below the torso, bringing the bar to a hover over the ribcage. Contract the triceps to push the weights up and then bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Push the weight back up and repeat the close grip press and skull crusher for 12 reps.
Precautions
See your doctor if you have any illnesses, injuries or other medical conditions.
Equipment Needed
Exercise ball, various weighted dumbbells, a step or bench
- Warm up with 5-10 minutes of cardio
- Perform the exercises as shown, one after the other with short rests in between as needed
- For a longer workout, complete 2-3 circuits
- Modify according to your fitness level and avoid any exercises that cause pain or discomfort
Squat, Curl and Press
Hold medium weights and stand on the right foot, left foot behind you. Squat down, touching the weights to the floor. Curl the weights up in a biceps curl and then press the weights overhead as you push to a standing position. Lower the weights and repeat for 16 reps on each side.
Sumo Squats
Hold a heavy weight or kettlebell and take the feet wide, toes out at about a 45-degree angle. Bend the knees and lower into a squat as low as you comfortably can, keeping the knees in line with the toes. Push into the heels to stand and repeat for 15 reps.
Power Curl
Hold heavy weights with feet hip-distance apart. Swing the weights back slightly as you squat, powering the weights up into a hammer curl while squatting, touching the elbows to the knees if you can. Stand up while keeping the weights up and slowly lower the weights back down. Repeat for 16 reps.
One Arm Arnold Press
Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance. Keep the torso upright, the abs braced and make sure the knees are behind the toes. Keeping this position, begin with the palm facing in and push the weight up as you rotate the palm out. Take the arm back down, rotating the hand so that the palm faces in. Repeat for 12 reps on each side.
360 Plank
Hold medium weights and lunge to the left (right leg is straight) taking the weight in the left hand down to the floor. You should be in a runner's lunge with the right arm pulled up into a row. Put the right weight down as you straighten the left leg into a plank. Now pull the right weight up again into a row as you step forward with the right leg. Stand up, facing the back of the room and repeat the series again with your left lunge, plank row and stand. Complete 4 circles in each direction.
Stiff-Legged Deadlift and Bent-Knee Deadlift Combo
Hold weights in front of the thighs and tip from the hips, keeping the back straight and shoulders back as you lower into a deadlift. At the bottom of the movement with the weights near shins or toes, bend the knees, continuing to keep the back straight and the hips back. Push into the glutes to stand up and repeat, starting with the stiff-legged deadlift and switching to a bent-knee deadlift. Repeat for 15 reps.
One-Armed Row
Place left foot on a step and support the body with the left hand as you hold a heavy weight in the right hand. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 15, then switch sides.
Pushups
Perform 3 sets of 16 pushups on the ball or on the floor.
Reverse Turning Lunge
Begin the move facing forward, holding weights in each hand, if desired. Turn to the left at a diagonal, pivoting on the right foot while stepping forward with the left foot into a lunge. Take the weights towards the floor, keeping the abs engaged to protect the back. Your right leg should be straight. Push back up, turning so that you face forward again. Do the same thing on the other side, lunging with the right foot forward. Push back to start and repeat, alternating sides for 15 reps.
Lunge
Stand in a split stance, with feet about 3 feet apart. Hold weights in each hand and bend the knees. Lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat all reps on one side before switching sides. 15 reps.
Y-Chest Press
Lie on a bench and hold medium-heavy weights with elbows bent. Straighten the arms and press the weights up and out at an angle into a y-shape. Bring the weights together over the chest, lower back down and repeat for 15 reps.
Close Grip Bench Presses and Skull Crushers
Lie down and hold a medium barbell with hands shoulder-width apart, palms face out. Bend the elbows, keeping them close to the body, and lower them to just below the torso, bringing the bar to a hover over the ribcage. Contract the triceps to push the weights up and then bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Push the weight back up and repeat the close grip press and skull crusher for 12 reps.
Recipes
Greek Veggies Salad
This salad is easy, attractive, and a wonderful combination of flavors. For best results make a day ahead and let chill overnight."
Ingredients
1 head cauliflower, chopped
1 head broccoli, chopped
2 cups cherry tomatoes
1 (6 ounce) can small pitted black olives, drained
1 (6 ounce) package tomato basil feta cheese, crumbled
1 (16 ounce) bottle zesty Italian dressing
Directions
1.In a large bowl, combine the cauliflower, broccoli, cherry tomatoes, olives and cheese. Add enough dressing to coat, toss and refrigerate overnight.
Nutritional Information
Amount Per Serving Calories: 315
Total Fat: 27.2g
Cholesterol: 19mg
Recipe Yield 8 servings
This salad is easy, attractive, and a wonderful combination of flavors. For best results make a day ahead and let chill overnight."Ingredients
1 head cauliflower, chopped
1 head broccoli, chopped
2 cups cherry tomatoes
1 (6 ounce) can small pitted black olives, drained
1 (6 ounce) package tomato basil feta cheese, crumbled
1 (16 ounce) bottle zesty Italian dressing
Directions
1.In a large bowl, combine the cauliflower, broccoli, cherry tomatoes, olives and cheese. Add enough dressing to coat, toss and refrigerate overnight.
Nutritional Information
Amount Per Serving Calories: 315
Total Fat: 27.2g
Cholesterol: 19mg
Recipe Yield 8 servings
Sunday, June 13, 2010
Carbohydrate Warnings!
- Some people mistakenly add more refined high-carbohydrate foods to their diet when they try to increase their fiber. Misinformed, they purchase foods like spinach noodles, thinking these are whole foods. Wrong. Pasta needs to be made from whole grains to be a whole-food source. White flour with added green vegetables, like most green pasta, doesn't count.Read the label. It should state the grains are "whole".
- The emphasis is on unprocessed. Cereals, even high- fiber ones, high fiber breakfast bars, and other commercially advertised products are stillprocessed. They are better than refined grains, but not as good as consuming plain whole grains.
- Commercial high-fiber products often contain excess sugars (from fruit, dates, honey, fructose, etc.) .This puts a sugar burden on the body and the intestinal lining.
- It has been estimated that one-third of the population needs to eat a healthy balance between high-carbohydrate food sources and adequate proteins. This is becauuse certain people are genetically predisposed to oversecrete the sugar-lowering hormone insulin when they consume large or even moderate amounts of carbohydrates, even those from grains, fruits, and juices, as well as from refined sugars.
- The tendancy to secrete excess insulin has been labeled Syndrome X. You are at risk for Syndrome X if your parents or grandparents were diabetic, had heart disease, elevated cholesterol or triglycerides, or carried extra weight around the waist for much of their lives.
Friday, June 11, 2010
Burn 300 Calories in 20 Minutes
How many times have you forgone the gym because you thought you had too little time on your hands?
Perhaps you think that if you don't have at least an hour to devote to training, you should put it off until tomorrow.
These high-intensity cardio routines will have you in and out of the gym fast- with big time, fat burning benefits to boot.
Interval Program Nr.1
Equipment: Treadmill
This 20 minute keeps your actual ruunning speed constant (outside of the warm-up and cool -down), but alerts the grade of incline to produce two separate gradual climbs that are 6 minutes in duration. The steepest, most intense part of each climb (6% incline) is also the shortest ( One minute).
Interval Program Nr.2
Here is a more gradual climb, offering one minute plateaus between each interval.The workouts peaks in the middle with one minute at 8% incline .
Perhaps you think that if you don't have at least an hour to devote to training, you should put it off until tomorrow.
These high-intensity cardio routines will have you in and out of the gym fast- with big time, fat burning benefits to boot.
Interval Program Nr.1
Equipment: Treadmill
This 20 minute keeps your actual ruunning speed constant (outside of the warm-up and cool -down), but alerts the grade of incline to produce two separate gradual climbs that are 6 minutes in duration. The steepest, most intense part of each climb (6% incline) is also the shortest ( One minute).
Interval Program Nr.2
Here is a more gradual climb, offering one minute plateaus between each interval.The workouts peaks in the middle with one minute at 8% incline .
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