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.
Sunday, August 8, 2010
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
Subscribe to:
Posts (Atom)