Rabu, 01 April 2015

Hello Healthy

Hello Healthy

The 30-Day Walking Challenge

Posted: 01 Apr 2015 11:00 AM PDT


What is it about fitness walking that makes it more "successful" than other exercise? Part of it is the simplicity. By putting one foot in front of the other, you can not only walk off weight, but also dramatically reduce your risk of heart disease, high blood pressure, stroke, depression, osteoporosis, diabetes, high cholesterol, and help clear artery-clogging plaque … Are you walking yet? You don't need trendy classes, expensive gyms and crazy fitness gadgets. What you need is a simple routine that you can build on, week by week, to make you stronger and fitter at a pace that you can manage. I've got the plan for you—no matter what fitness level you are at right now, you can zap calories, up your energy, and start to view fitness walking as a joyful habit! Join me on a 30-day walk challenge to reach 10,000 steps by the end of the month. Day by day during the first week, you'll start to feel stronger. Over the next couple of weeks, the walks will begin to seem easier. By the end of a month, you'll not only notice shifts in the way your body feels, but also a difference in your mindset. Along with the triumph of meeting the challenge, you'll have established a daily habit of fitness, which is no doubt the most important result. And exercise will become something that you don't want to go without. It's life-changing!

beginner walk plan

If you like to let the music move you, try the first five minutes of my "Just Walk: Walk to the Hits: Party Songs" DVD and just keep adding minutes as you progress!

intermediate training plan

If you decide to break up your steps into several 10-minute walks throughout the day, my "Just Walk: Mix & Match Walk Blasters" DVDs gives you 10 different mini-walk options.

advanced training plan

A 5-mile fitness walk is 10,000 steps. You can do it all at once or break it up throughout the day … how about two 30-minute walks? Or four 15-minute walks? These can easily fit into your schedule. My newest DVD, "Just Walk: Walk Off Fat Fast" lets you choose the 20-, 30- and even 40-minute walk to fit into your day.

walking challenge steps metrics sidebar

strength training challenge

MyFitnessPal and Amazon are making it even easier to get more motivation from Leslie. Save an extra 10% on select Leslie Sansone DVDs with the PROMO CODE: MFPWALK10. Offer valid from April 1, 2015-April 30, 2015.

Rosemary & Orange Waffle

Posted: 01 Apr 2015 10:00 AM PDT

Rosemary Orange Waffles

Kick up your waffle game a notch by making waffles courtesy of Lorimer Street Kitchen, which contains crushed rosemary and orange zest.  Whole wheat flour waffle batter is full of fiber goodness, plus, this breakfast treat is suitable for vegans.

Jennifer PantinWriter, lawyer, and healthy-eating proponent, Jennifer Pantin loves experimenting with new, healthy recipes in her Brooklyn kitchen. Her blog, Lorimer Street Kitchen, is where she shares this passion for food and the belief that healthy recipes can be good for you and delicious, too. Connect with Jennifer and Lorimer Street Kitchen on FacebookTwitter, and Google+.

Calories Don’t Count When…

Posted: 01 Apr 2015 04:00 AM PDT

Times Calories Dont Count Header

We polled billions of MyFitnessPal users, gathered data from thousands of surveys, and spent weeks conducting millions of door-to-door interviews in neighborhoods worldwide to discover:

april fool's infographic revise

What Vegetables Are in Season Right Now?

Posted: 31 Mar 2015 12:00 PM PDT


One of the best ways to enjoy the most delicious (and inexpensive) vegetables is to buy them in their seasonal peak. This is when a vegetable's flavor and appearance is at its absolute best! But besides the obvious summer squash and winter squash, how can you know when different veggies are in season? We've got you covered! Use the colorful chart above as your guide for buying and cooking vegetables each month.

seasonal veggies infographic


This is such a great resource to print out and put on your fridge whenever you need some healthy inspiration. Download and print this free, handy graphic here.

Food Politics

Food Politics

Interview with Columbia University Public Health Students

Posted: 01 Apr 2015 06:46 AM PDT

For tonight’s Grand Rounds at Columbia University, I did an interview with FPOP (Food Policy and Obesity Prevention).

Food Policy Expert Marion Nestle on the Heinz-Kraft Deal, GMOs, and the Secret Ingredients to Healthy School Lunches

March 31, 2014—Years before the Reagan Administration decreed that ketchup was a vegetable, Marion Nestle saw the connections between the dinner table and politics. Nestle, the nation's leading advocate for good nutrition, will address the Mailman School in a Grand Rounds talk tomorrow and kick-off Public Health Fights Obesity, a month-long series of lectures and special events, including an April 16 symposium on preventing childhood obesity.

Nestle, a professor and founder of the department of Nutrition, Food Studies, and Public Health at New York University, is the author of acclaimed books, includingFood Politics: How the Food Industry Influences Nutrition and Health, and most recently, Why Calories Count: From Science to Politics.

In anticipation of her Grand Rounds talk, the student group Food Policy and Obesity Prevention interviewed Nestle about everything from attempts to regulate Big Soda, GMO labeling, to school lunches done right.

The federal Dietary Guideline Advisory Committee recently published recommendations that for the first time considered issues of food sustainability. There has been a lot of controversy.    

The guidelines have always been controversial, but never anything like this. I think this is an example of how worried the food industry is about the pushback about diet and health in America. Sustainability is the "S word" in Washington. The guidelines committee is trying to do is what I've been advocating for a very long time, which is to bring agricultural policy in line with health policy. Right now the policies are completely divorced.

At the same time you have Heinz and Kraft joining forces.  

The food industry is in a defensive position because food and health advocates have been enormously successful in changing the market and changing people's views. The fastest growing segment of the food industry is organics. The makers of processed foods are in retreat.  Warren Buffett must think there's plenty of money to be made in selling junk foods.  I hope he's wrong.

Is Big Food increasingly eyeing opportunities overseas?

If you can't sell it here, you sell it there. The best example of this is the soda industry, which is the subject of my next book. There has been a 10- to 15-year decline in sales of carbonated sweetened beverages in the United States. It's one of the great successes of health advocacy. To compensate, Coke and Pepsi are increasingly focusing their efforts overseas. Expect obesity and its consequences to follow.

Speaking of global commerce, should we be concerned about trade agreements like the Transpacific Partnership?

Food and Water Watch called it "NAFTA on steroids." It's very hard to know what's going on because the negotiations are being done in secret. People are worried that a lot of the protections we have against bad things in food will be taken away on the basis of violations of trade agreements.

Poster supporting a soda tax in Berkeley

Closer to home, here in New York we've heard a lot about attempts to legislate on soda with failed attempt to limit portion sizes. Other areas have had more luck—

Not luck—skill! The only place in the United States where a soda tax has been successful is Berkeley. They did everything about advocacy right. Instead of framing it as a health argument, they framed it as an argument against corporate power: Berkeley versus Big Soda. And there was an enormous grassroots effort to engage the entire community. Community organizing is classic public health. Nobody does it very often. But when it's done, it works!

Another issue people have been talking about is GMO labeling. 

I was on the FDA food advisory committee in 1994 when they were in the process of approving GMOs. Those of us who were consumer representatives told the FDA that it had to require labeling. I'm surprised it's taken this long for there to be a major national uproar. From the beginning, the question was: if they don't want labels, what are companies like Monsanto trying to hide?

Speaking of Monsanto, there was news this week that a chemical in their Round Up herbicide is a likely a carcinogen.

RoundUp also induces weed resistance, which has become an enormous problem for the industry. And most of it is used on GMOs. It's a plant poison! Why would anyone think it would be good for health?

Are GMOs always bad?

The papaya that's engineered to resist ring spot seems like a reasonable use of biotechnology to me. It saved the Hawaiian papaya industry. That's the only example I can think of that's beneficial. Most of the technology has been applied to commodity crops.

What about food insecurity? Can GMOs help?

If you want to help food-insecure nations, you need to empower them to do their own agriculture. That agriculture needs to be sustainable. GMO crops are not sustainable.  They require seeds, fertilizer, and pesticides, every year.

President Obama signs the Healthy Hunger-Free Kids Act in 2010

According to a new Rudd Center study, more kids are eating fruit at school. At the same time, there's a lot of pushback against healthy foods at school.

In 2010, Congress passed the Healthy Hunger-Free Kids Act. That was bipartisan. Today, bipartisan seems out of the question. The Republicans want to roll the Act back. There's no question it's working in most schools that have people committed to it. There are huge advances being made in school food that carry over to food outside school. Kids come home and they want different foods because they see that eating healthy foods is valued.

How much is this change tied to school leaders compared to funding?

More funding would help. But some of the poorest schools have cafeterias where you walk in and the food smells good. They're making it happen by cooking onsite with USDA commodity foods, which are unprocessed and cheap. Someone who knows how to cook can turn USDA surpluses into good meals. But not every school does that. I've been in schools where the food was terrible, the kids weren't eating it, and the plate-waste was astronomical.  If the food service workers know the names of the kids, it's a good sign the food will be good too.

For students interested in food and health, what sectors offer the most opportunity? Government? Nonprofit?

It depends on what you like. We need good people in government. It's really important to have public health professionals work from within to make agencies like the FDA and Department of Agriculture do useful work. Everybody loves NGOs. It doesn't matter which. Just do it!

Attend Marion Nestle’s Grand Rounds talk on April 1, 4:00-5:30 p.m., at Alumni Auditorium, 650 West 168th Street, or watch it on LiveStream.

Selasa, 31 Maret 2015

Born Fitness

Born Fitness

6 Exercises Upgrades For Better Results

Posted: 30 Mar 2015 09:19 PM PDT

Not every workout needs a complete overhaul. These small adjustments can jumpstart a stale program, prevent injuries, or strengthen your weakness.

A bad day in the gym is better than any day outside the gym. It’s an obvious mantra that speaks to the frequency by which most people either:

A) Get injured

B) Become frustrated and quit

C) Can’t figure out how to make their workouts “feel” better.

While the idea to “bench, squat, row, and deadlift” has many reasons to like the simple approach, sometimes your body needs something a little different. 

Enter Eric Cressey. During the last 10 years, Eric has repeatedly proven himself as not only one of the smartest coaches in the industry, but also a mind that understands how to train people for success while minimizing the likelihood of injury. 

This guest post accomplishes all of the above by offering six movements that can be substituted into any workout to make you feel better (and see better results too). -AB

6 Exercises That Make You Feel Great

By Eric Cressey

The thing I enjoy the most about Adam Bornstein's blog is that he cuts through the B.S. and gives his readers specific action items to improve their training and nutrition programs. In other words, when they're done reading his posts, they feel almost compelled to do something that will improve their quality of life.

With that in mind, when Adam asked me to author a guest post, there was no other choice than to get right to the point: specific, actionable items. With that in mind, here are five exercises I think you'll really like; they were all featured in my resource, The High Performance Handbook.

Exercise #1: Back-to-Wall Shoulder Flexion

The Benefit: Helps you determine if you’re ready for overhead movements like snatches and overhead squats.

This is a drill that just about every one of our new clients has in their initial warm-ups. It's absolutely essential to be able to get the arms overhead without compensation in the lower back or neck, and this drill both assesses and trains that quality. If you can't pass this with flying colors, you really aren't ready for overhead pressing or a host of other exercises that require great overhead shoulder function.

How to do it: Work it in for one set of eight reps in your pre-training warm-ups.

Exercise #2: Walking Spiderman w/Hip Lift & Overhead Reach

The benefit: It prepares your body for any type of activity by blending all of the necessary components of a warmup into one movement.

This is a great catch-all mobility drill that I like to include an "integrate everything" strategy at the end of a warm-up. You train multiple hip mobility qualities, and open up your thoracic spine (upper back) on the reaching component of the movement.

How to do it: Make it a staple of your warm-up with five reps per side.

Exercise #3: Wide-Stance Anti-Rotation Chop w/Rope

The Benefit: You won’t find a better core stability exercise than this.

You have to work hard to resist both rotation and extension (arching) of your lower back, and you also build some hip and upper back mobility in the process. What's not to love?

How to do it: Work this in later in your training sessions for 2-3 sets of 8-10 reps per side. You can also experiment with doing this from the high or low cable setting to work in some variety.

Exercise #4 Anterior-Loaded Barbell Bulgarian Split Squats

The Benefit:It’s the perfect exercise to help add new muscle mass while keying in on some of the most common weaknesses for most people.

This movement is awesome but be warned: it really sucks to perform. But, as a general rule of thumb, everyone needs a little "suck" in their training programs if they want to make progress. This exercise trains a lot of athletic qualities that can hide as reasons why you don’t become stronger – single-leg strength, core stability, upper body mobility – while still giving you enough loading to put some mass on your lower body.

How to do it: Work this in for sets of 4-8 reps. You can do this early in the session in place of squatting for variety, or if you're unable to squat because of injuries or mobility restrictions. You can also try it out for higher reps as a first assistance exercise after you squat or deadlift.

Exercise #5: Anderson Front Squats from Pins

The benefit: Squats are still "king," but if you always do them the same way they can eventually become stale.

One way to shake things up is to squat with a pause at the bottom, whether that's with a free squat, box squat, or squat from pins, like this:

This can be a great strategy for breaking through a strength plateau if you're struggling to be fast out of the hole.

How to do it: You won't move as big a weight as you would if you were doing normal reps without a pause at the bottom, but you can expect great returns on your "training investment" if you do some paused squats for a few weeks, and then return to regular squatting. Just make sure to keep the reps low (below 3 per set).

Exercise #6: Half-Kneeling 1-Arm Landmine Press

The Benefit: This is an awesome upper body exercise to use to "cancel out" some of your bench pressing.

This can be done half-kneeling, tall kneeling, standing, or split-stance, but the coaching cues are largely the same. You see, you want exercises that both keep the shoulder blades stationary (bench press) and those that allow the shoulder blades to rotate freely (push-ups, landmine presses) in your training programs.

How to do it: This is also an excellent drill for those who aren't quite ready for overhead pressing, but want to get a similar training effect a bit more safely. We'll usually do these for sets of 4-10 reps, as you can use it as a pure strength exercise or more of an assistance drill.

Looking for more training strategies and detailed coaching videos like these? Be sure to check out Eric's popular resource, The High Performance Handbook. It's on sale for $50 off this week only.

[Eds note: Born Fitness makes no money and received no compensation for the mention of this product. We plug it because it’s an incredible resource and #BornApproved.]

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The post 6 Exercises Upgrades For Better Results appeared first on Born Fitness.

Hello Healthy

Hello Healthy

Roasted Shrimp with White Beans

Posted: 31 Mar 2015 10:00 AM PDT

Roasted Shrimp with White Beans

This low-carb, high-protein recipe, courtesy of Cooking Light, brings out shrimp’s robust flavor through roasting, a cooking method that also prevents overcooking, keeping shrimp tender. At less than 300 calories per serving, there’s even enough room for a serving of your favorite whole grain.

Cooking Light Diet

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.

Follow Cooking Light on Facebook for daily recipe inspiration.

Peep This: Which Candy Reigns Supreme on Easter?

Posted: 31 Mar 2015 06:00 AM PDT

peeps and jelly beans

With Easter just around the corner, are you slowly sneaking in extra candy calories—a jelly bean here, a chocolate bunny there—or are you waiting until Easter Sunday arrives to treat yourself? If you're like millions of Americans, the answer depends on the type of candy. Data from MyFitnessPal members shows that people start snacking on jelly beans and chocolate eggs weeks in advance, but don't start popping Peeps and chocolate bunnies until Easter Sunday itself.

Jelly beans start becoming popular in mid-February, with consumption climbing steadily throughout spring until their peak on Easter day, when consumption's up 1152% over average. After Easter Sunday, there's a steep drop off, but consumption stays well above average throughout May. Overall, jelly beans enjoy about three-and-a-half months of seasonal popularity.

jelly beans and peeps graph

Peeps, on the other hand, have a shorter moment in the sun, with peak Peep season lasting only a couple of weeks. They see a sharp jump to stardom on Easter day, with an impressive 1706% increase over average. Still, though, they're less than one third as popular as jelly beans.

Now let's talk about chocolate. We were surprised to see that there was no spike in overall chocolate consumption on Easter. In fact, it dips slightly, down 6% from average. At closer examination, however, this makes perfect sense: people eat so much chocolate on a daily basis that it's tough to beat the average, whereas jelly beans and Peeps make up a much smaller percentage of people's daily diets. To give you some perspective, last Easter—a below-average day for chocolate—about 20 times as many MyFitnessPal diary entries mentioned chocolate as mentioned jelly beans.

Although overall chocolate consumption didn't move much on Easter, we suspected that the types of chocolate foods being eaten would be different. And boy were they. The top 20 foods containing chocolate the Sunday before Easter was largely made up of everyday treats like chocolate milk, chocolate protein shakes and chocolate granola bars. On Easter itself, however, chocolate eggs grabbed the number two spot; chocolate bunnies made it into the top 10 and let's just say there was a lot more chocolate cake involved. Chocolate protein shakes, however, were decidedly less popular.

We zoomed in on chocolate bunnies and chocolate eggs for closer examination. Like jelly beans, chocolate eggs are eaten early and often, while chocolate bunnies are really only eaten on and right after Easter. But on that glorious day, chocolate bunnies do some serious spiking, up 2840% from average.

chocolate bunnies and eggs graph

Having seen this early-and-often versus on-and-after pattern twice in the candy data, we were curious about why different candies show such different patterns. Perhaps some candies are more widely available before Easter, while others are only available closer to the day itself.

We did some hardcore investigative journalism and walked across the street to check the shelves of the Walgreens next to our San Francisco office. As of this writing, we're still about four weeks out from Easter, and all four of the treats of interest are already on offer: Peeps, jelly beans, chocolate eggs and chocolate bunnies are all present and accounted for in shiny pastel packaging.

Drawing on our extremely scientific sample size of one store, the differences in the candy consumption curves do not appear to be due to availability, but instead point to a real difference in people's preferences.

Perhaps people feel ridiculous (not to mention guilty) eating bunny- and chick-shaped candy on a non-holiday, but the smaller, non-descript beans or eggs feel more permissible any day of spring. Maybe bunnies belong in baskets, whereas beans and eggs are legitimate choices for home and office candy dishes. Or maybe chocolate eggs and jelly beans are simply tastier than Peeps and chocolate bunnies, so people deem them to be splurge-worthy for longer periods of time. We'll chalk this up as one of the great mysteries of our time, along with how the Easter bunny delivers all of that candy without even the benefit of a sleigh.

15 Nutritious Breakfasts for Busy People

Posted: 30 Mar 2015 12:00 PM PDT

15 Nutritious Breakfasts for Busy People

We know it–you're a busy person, but that doesn't mean you have to miss out on breakfast. If eating breakfast is part of your resolution this year check out this post. Then, read on for inspirations from our collection of nutritious breakfast recipes for busy-bees. With just a few staples like oatmeal, chia seeds, yogurt, milk, fruit and eggs you can whip up goodies that will get you scrambling out of bed.


Banana Bread Overnight Oats | The Wheatless Kitchen
Oats are a healthy and filling breakfast food, but they can take time to cook. This banana bread overnight oats recipe has you do the heavy lifting the night before, making breakfast a grab-and-go situation the next morning! Recipe makes 1 serving.

Nutrition (per serving): Calories: 369; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 4mg; Sodium: 124mg; Total Carbohydrate: 57g; Dietary Fiber: 13g; Sugars: 19g; Protein: 12g

Slow Cooker Apple Pie Steel-Cut Oatmeal | The Healthy Maven
Want to what up to a hot breakfast? Of course you do! Set up this apple pie steel cut oatmeal recipe before you go to bed, and you'll have a delicious hot breakfast ready 8 hours later. Recipe makes 5 servings at 1 cup each.

Nutrition (per serving):  Calories: 180; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 11g; Protein 5g

Mango Chia Breakfast Cereal | Dietitian Debbie Dishes
In this recipe, chia seeds puff up into a delicious breakfast cereal by soaking in creamy coconut milk all night. Top the your  creation with chunks of mango then sprinkle on toasted coconut for a truly tropical breakfast. Recipe makes 1 serving.

Nutrition (per serving): Calories: 345; Total Fat: 23g; Saturated Fat: 15g; Monounsaturated Fat: 1g; Cholesterol: 4mg; Sodium: 30mg; Total Carbohydrate: 28g; Dietary Fiber: 12g; Sugars: 14g; Protein: 10g

Coconut Lime Raspberry Chia Pudding | Skinnytaste
Kick chia seed pudding up a notch with this recipe for coconut lime chia pudding featuring lime zest and creamy coconut milk. The recipe is sweetened with stevia but you can also sub-in honey if you wish. Prepare this pudding the night before so you can lap it up the next morning. Yum! Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 160; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 18g; Dietary Fiber: 11g; Sugars: 6g; Protein: 4g

Blueberry Yogurt Overnight Oats | Pinch of Yum
Overnight oats is not a new sensation but it’s a sensationally easy recipe to whip up overnight and have for breakfast the next morning. Just mix, set in the fridge and eat as soon as you wake up. Recipe makes 1 serving. Nutrition information doesn’t include toppings but at less than 300 calories you can afford to sprinkle on fruit and nuts.

Nutrition (per serving): Calories: 276; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 222mg; Total Carbohydrate: 44g; Dietary Fiber: 6g; Sugars: 13g; Protein: 13g



Oatmeal Chocolate Chip Breakfast Cookies| Skinnytaste
Can you enjoy cookies with no sugar and none of the artificial stuff? Sure you can! This recipe for chewy chocolate chip breakfast cookies whips together just 3 simple ingredients: ripe bananas, wholesome oats and chocolate chips! You can make a batch of these the night before grab them on your way to work. If you're not into chocolate chips try subbing in toasted coconut, dried cranberries, raisins and/or almond bits. Recipe makes 8 servings at 2 cookies each.

Nutrition (per serving): Calories: 96; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g ; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrates: 18 g; Dietary Fiber: 2g; Sugars: 8g; Protein: 2g

Sweet Potato Breakfast Burrito | Clean Eating
If you're in the habit of reheating pre-made food for breakfast this burrito is for you. Make them in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you're getting ready, then take it with you on the go – it's genius! Recipe makes 4 servings at 1 burrito each.

Nutrition (per serving): Calories: 226; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 113mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 10g; Sugar: 7g; Protein: 13g

Apple Cinnamon Baked Oatmeal | Fit Foodie Finds
Looking for a way to spice up your daily breakfast grind? This recipe for baked apple cinnamon oatmeal is topped with a delicious sweet cinnamon leche sauce for a slightly sweet and satisfying bowl of oats. You can bake ahead and reheat the next morning. It is made with unsweetened almond milk but you can also sub-in real milk. Recipe makes 4 servings at 1 cup + 2 tablespoons of leche sauce each.

Nutrition (per serving): Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g

Blueberry Almond Oatmeal Parfait | The Wheatless Kitchen
Wake up to an extravagantly simple breakfast parfait. The recipe features layers of oatmeal and yogurt crowned with crunchy almonds and refreshing blueberries. As a nutritional FYI, it's also high in fiber and is gluten-free. You can make these parfait ahead of time and grab them from the fridge in the morning. Now, you have no excuse to skip breakfast. Recipe makes 2 servings at 1 parfait each.

Nutrition (per serving): Calories: 289; Total Fat: 8g; Saturated Fat: 1 g; Monounsaturated Fat: 1 g ; Cholesterol: 6 mg; Sodium: 87 mg; Total Carbohydrates: 40 g; Dietary Fiber: 5 g; Sugars: 27 g; Protein: 10g

Leek, Broccoli & Mushroom Frittata | Eat Spin Run Repeat
Itching to use that cast iron skillet? This leek, broccoli and mushroom frittata is an eggcellent way to make breakfast for the whole family! You can bake these ahead of time and reheat the next morning for a quick breakfast. Note that the recipe calls for unsweetened almond milk but you can also sub in hemp milk if you want it to be nut free. Recipe makes 4 servings each.

Nutrition (per serving): Calories: 185; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 423mg; Sodium: 181mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 3g; Protein 15g



Egg and Hummus Breakfast Wrap | Eating Bird Food
This healthy breakfast recipe features an egg and veggie scramble wrapped in a whole grain tortilla. Hummus, feta and sun-dried tomato make this a delicious, Mediterranean-inspired breakfast wrap. This can be made in less than 15 minutes if time is tight. Recipe makes 1 serving each.

Nutrition (per serving): Calories: 300; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 193mg; Sodium: 574mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 5g; Protein 21g

Microwave Breakfast Berry Crumble | 24 Carrot Life
Looking for a dessert-like breakfast that's ready in 6 minutes flat? Ya, we thought so. This microwave breakfast berry crumble has enough healthy fiber to keep you full until lunch, while satisfying your morning sweet tooth. Recipe makes 1 serving.

Nutrition (per serving): Calories: 332; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 153mg; Carbohydrate: 45g; Dietary Fiber: 12g; Sugar: 25g; Protein: 7g

Poached Egg + Crispy Prosciutto Avocado Toast| Elle Penner, MyFitnessPal Dietitian
Looking for a breakfast that won’t spiral you into a sugar crash? Here's a sugar-proof idea: poached egg and crispy prosciutto avocado toast. It takes a little prep work but only 7 minutes to put together. With zero grams of added sugar, you'll be out the door enjoying a better balanced breakfast. Recipe makes 1 serving.

Nutrition (per serving): Calories: 272; Total Fat: 11 g; Saturated Fat: 2 g; Monounsaturated Fat: 3 g; Cholesterol: 191 mg; Sodium: 623 mg; Total Carbohydrate: 23 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 14 g

Eggs with Bacon & Brussels Sprouts | Cook Smarts
Hashing out a healthy breakfast is easy with this recipe for brussels sprouts hash with eggs and bacon. Thinly sliced and sautéed with bacon will mask any bitterness that some associate with this nutritious vegetable. By replacing the traditional potato with Brussels sprouts we have a low-carb option fit for any meal of the day. Make a batch ahead of time and enjoy reheated in the A.M. Recipe makes 1 serving.

Nutrition (per serving): Calories: 321; Total Fat: 25 g; Saturated Fat: 5 g; Monounsaturated Fat: 13 g; Cholesterol: 224 mg; Sodium: 581 mg; Total Carbohydrate: 12 g; Dietary Fiber: 6 g; Sugars: 3 g; Protein: 15 g

Easy Baked Egg & Ham Tortilla | Maebells
Quick, easy and full of protein! You've just been introduced to one of our favorite go-to breakfasts. These baked egg & ham tortillas are ready in just 15 minutes – including prep. Get creative and adapt the recipe to use what you have on hand! recipe makes 1 serving at 1 egg + 1 ham tortilla each.

Nutrition (per serving): Calories: 271; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 245mg; Sodium: 621mg; Total Carbohydrate: 25g; Dietary Fiber: 3g; Sugars: 3g; Protein: 22g

zen habits: The Case for Replacing Exercise with Play

zen habits: The Case for Replacing Exercise with Play

The Case for Replacing Exercise with Play

Posted: 30 Mar 2015 11:42 AM PDT

By Leo Babauta

The Great White Whale when it comes to forming new habits, for most people, is exercise.

Along with eating your vegetables, meditation, getting good sleep and quitting smoking, exercise is probably the most important habit change anyone can make.

And yet, most people struggle with creating a lasting exercise habit.

The solution is to replace the “exercise” habit with play.

Remember what it was like to go outside as a child? I do, because I watch my kids every day. They run around, pretending they’re warriors and wizards, ride their bikes like they’re flying, swing like they’re about to take off for the stars.

Kids don’t care about what they “should” do … all they want to do is have fun. And so they play.

Why Exercise Sucks

I actually love exercise. I love doing a weight workout, going for a run, doing a bunch of pushups. For me, it’s play.

But for most people, it’s grueling and tiring and uncomfortable and boring. When this is how you see the new habit, you’re very unlikely to stick to it for long. It’s possible, but only if you have an incredible amount of commitment, motivation, determination, accountability. And even then, it’s still likely to fail after awhile.

We procrastinate when it comes to exercise, even when we know it’s good for us. Even when we know that we’ll feel better afterward. It sucks because it’s just another difficult chore that we’re adding to our already full days. And even when we have nothing to do, the lure of digital fun is much stronger than the call of the elliptical machine.

How to Form the Play Habit Instead

If we don’t enjoy a habit, we’re not likely to stick to it for long. We rationalize reasons to put it off. This is objective fact: every single one of us has done this, probably many times.

So what’s the solution? Do we just wave our hands in the air and get chronic diseases instead of exercising?

No: we get moving, but we make it fun. We turn activity into play.

Think about the exercise you’ve been putting off, and whether it sounds like fun. Now think about running around wildly, dancing to loud music, racing your kids or best friend, taking a bike out to explore your city or bike trails, doing a pushup competition with friends, taking kickboxing classes with a group of family members, going for a hike with your honey, playing soccer or basketball with friends.

For some of you, some (or all) of these will sound like fun! Perhaps not all of them are appealing, because we each have our different idea of what fun is. I like the idea of strapping a bunch of bricks to my back and doing pushups and bearcrawls and long-distance running/hiking, but I might have a perverse idea of what fun is. Your idea of fun might be very different.

Whatever sounds like fun, do that! And do it not because you “should” but because you want to enjoy moving. Don’t try to hit a certain number of minutes, or any goal — just play! Lose yourself in it. Make it the most fun you have all day. You deserve that kind of play break.

Give yourself little play breaks at different times of the day. Set alarms to go take a 10-minute play break. Make it the reward at the end of your workday. Let play set the tone for your morning, kicking off a day of creativity by releasing your inhibitions.

Go wild.

Be spontaneous.

Let yourself free.

And do it with a crazy smile on your face.

Forming the Habit

If you’d like help forming the play habit, join us in my Sea Change Program as we work on the Get Active habit. We’re not trying to form the exercise habit, but to do some kind of active play each day.

Sea Change is my program for forming one habit a month, and it comes with articles, a couple videos, a live video webinar, daily email reminders, and an active community of people supporting each other’s habits. Plus a large archive of past habit modules.

Join Sea Change today and get started playing.

Food Politics

Food Politics

Dietitians to remove their “endorsement” from Kraft Singles

Posted: 31 Mar 2015 05:37 AM PDT

Congratulations to Sonja Connor, president of the Academy of Nutrition and Dietetics, for this decision about the Kids Eat Right partnership with Kraft (this letter was sent to me by several AND members).  Congratulations also to all of the AND members who let their disappointment with this partnership be known.

I want to update all of you on a few immediate actions we are taking on the Kids Eat Right pilot initiative with Kraft. As our Academy members, you deserve the most immediate as well as accurate information that we are able to provide.

The Academy and Kraft are in discussions to terminate the contract for our pilot program. This will take a short period of time to complete. We will continue to keep you posted as we move to finalize the termination.

Elements of the program are already in motion and cannot be changed. On April 1, Kraft Singles will begin appearing on retail shelves with the Kids Eat Right logo on the packaging. We are working with Kraft to limit the time it remains on the shelves.

The Academy deeply regrets the circumstances that have led to the pending termination of this initiative. As we have shared previously, we launched this initiative to raise consumer awareness about the importance of having vitamin D and calcium as essential nutrients in children's diets.

This pilot initiative was never intended to be an official Academy endorsement of a particular product, which is strictly prohibited by our policy and is expressly included in all contracts.

The Board and Academy leadership are taking immediate steps to avoid a similar situation in the future. We will engage with the Academy House of Delegates and with all Academy members on future initiatives to promote healthful foods and nutrition in the most professional, ethical and transparent manner possible.

Thank you for your continued support of the Academy and your patience as we resolve this situation.

And congratulations to Andy Bellatti, founder of Dietitians for Professional Integrity, a group working to uncouple the Academy from its cozy ties to food companies (these were documented by Michele Simon a couple of years ago).  His quote in the New York Times:

Hopefully, this is the beginning of much-needed and much-overdue dialogue on the academy's corporate sponsorships…Dietitians need to continue advocating for an organization that represents us with integrity and that we can be proud of, rather than continually have to apologize for.

Senin, 30 Maret 2015

Born Fitness

Born Fitness

Why You Can’t Bench Press More Weight

Posted: 30 Mar 2015 09:48 AM PDT

Some things never change. Sundays will always be better with football, repeat episodes of Seinfeld will still be funny, and the bench press will always be an exercise that most guys want to improve the most.

Maybe it's because pressing strength is slower to increase than the other big exercises like rows, squats and deadlifts. Or maybe it’s an expression of some sort of evolutionary gym trait. Whatever the reason, the bench is so popular that it's become cliché to ask, "What's your bench?"

While many guys spend Monday (and Wednesday and sometimes Friday) pressing away, hoping to get stronger, it's often the non-bench exercises that make the biggest difference in your strength gains.

That's right: it's what you do when you're not benching that might make the biggest difference in your bench max.

So if you really want to see better results—and have a more impressive number to brag about—start emphasizing these techniques. They may seem unrelated, but they could be the key to your next big bench breakthrough.

Build Your Back

The bench press has two main components: lowering the weight to your chest (eccentric phase), and pressing the weight back to the starting position (concentric phase).

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That's why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it's why you want to build a bigger, stronger back.

Your body responds best to balance, so it's important to work your antagonist muscles (in this case, your back) to make strength gains.

A bigger back provides more stability when you lower and press the weight. The more stability and support you have, the more you can bench.

While many back exercises will improve your overall strength, it's important to train in the same plane as the bench press, meaning horizontal movements. More specifically, bent-over rows with dumbbells and barbells, and chest-supported rows offer the most bench-boosting bang for your back.

Stretch (Yes, Stretch)

This will come as the biggest surprise to some, but performing a few stretches can, in fact, boost your bench. Forget all the arguments about whether static stretching is good or bad. This is more about fixing weak links in your pressing motion.

Your muscles need to be able to move through a full range of motion for optimal growth. If your muscles are inflexible and get locked up, it will limit your bench. The two areas that hold most people back are the back and hips.

If you want to increase your bench max, not only should you add thickness to your back, you also need to stretch your lats.

Tight lats can mean that your shoulders won't work right. And if your shoulders aren't working, your bench is at risk. Here are two movements that can help your back mobility.

Pec Stretch

  • Loop a resistance band around a stable object over your head and grab both ends with one hand.
  • Your arm should be at about a 45-degree angle.
  • Step out and away from the band so there is tension with a straight arm. 
  • Push your chest up and out and slowly turn your body away from your hand.
  • You should feel a stretch across your pec and into your front deltoid (front of your shoulder). 
  • Hold the stretch for about 30 seconds. Repeat on the other side.

Lat Stretch

  • Use the same band setup as the Pec Stretch, but this time face the band.
  • Grab it with one hand, step back away from the band, and with a straight arm and neutral spine, pull your hips away and lower your chest toward the floor.
  • You should feel a stretch from your triceps through your armpit to your lats.
  • Hold for 30 seconds each arm.

Perhaps more surprising is how your hips can limit your upper body. Creating full-body tension is essential for a good bench press, and as you might guess, the term "full body" includes your hips and core.

You want your feet locked down and pressed forcefully into the ground to create more force and stability. If you're one of those people who places his feet on top of the bench or up in the air, you're blowing the lift.

If you feel discomfort or a lack of tension in your body when your feet are on the ground, the issue might be your hip mobility. Tight hip flexors prevent hyperextension, which is part of properbench press technique. Use this hip flexor stretch to help fix the problem.

Hip Flexor Stretch

  • Kneel down on your left knee with your right foot on the floor and your right knee bent 90 degrees.
  • Reach up with your right hand as high as you can.
  • Bend your torso to your right.
  • Rotate your torso to the right as you reach with your right hand as far behind you as you can.
  • Hold this position for 30 seconds.
  • Kneel on your right knee, switch arms and repeat.

Add to Your Arms

In addition to a powerful chest, guys love arms that fill out their shirt sleeves, which should make this last area of focus an easy sell.

You need strong triceps to press more weight. The muscles in the back of your arms are doing most of the work in the latter phase of a bench press rep, when you're trying to "lock it out."

That's why any good bench prep routine should include heavy extensions, dips and close-grip presses on an incline press.

But if you really want to fry your triceps in a way that will improve your bench, try the "JM Press," named after JM Blakely, a man who has pressed more than 700 pounds.

The JM Press

  • Position yourself on a flat bench and grab a barbell with a narrow grip.
  • Lower the bar in a straight line down toward the upper part up your chest, just below your neck.
  • Rock the weight back by pushing your elbows up and above your chest. The weight should be in front of your face as if you were doing a lying triceps extension (a.k.a Skullcrusher).
  • DO NOT go too heavy with this lift.
  • Perform a Triceps Extension back to the starting position and repeat.

The movement might feel a little awkward at first. Think of it as a close-grip bench press/triceps extension hybrid, and you'll start seeing improvement from your triceps and, eventually, in your bench performance.

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A version of this article originally appeared on stack.com.

The post Why You Can’t Bench Press More Weight appeared first on Born Fitness.

Why Weights Are Better Than Cardio for Fat Loss

Posted: 30 Mar 2015 09:27 AM PDT

Have you heard that one joke where some fitness professionals insist that running makes you fat?

In a world where diets sell you on the idea of eating cookies to lose weight, it’s hard to believe that exercise professionals could consider any activity or form of exercise “bad.”

And yet, the anti-running crusade is not joke. There are those that genuinely believe lower intensity cardio is directly causing weight gain problems.

This is what happens when weight loss frustration sets in and people are looking for a reason to explain why the scale goes the wrong direction despite plenty of effort.

After all, it becomes easier to understand if you slog away day after day doing cardio and don’t see changes. Naturally, something must be wrong. But that usually that has more to do with why your cardio approach isn’t working, than anything “wrong” with cardio.

Running is not the reason you gain weight. But if you’re looking for the fastest way to see your body change, it’s not necessarily the most efficient approach.

There’s a big difference between “doesn’t work” and “doesn’t work as well.” Such is the case in the age-old debate between cardio and weight training.

Cardio has many benefits, including many related to weight loss, but also supports your ATP production (think energy for your workouts), aids in recovery, and even can help you relax and sleep better (by shifting your sympathetic drive in your autonomic nervous system; translation: longer, slower cardio can help you chill out.)

But if you’re trying to create the fastest path to dropping a few extra pounds, here’s why prioritizing weight training is important.

The Argument for Cardio (And Why It Isn’t For Everyone)

Just for the sake of learning, remember, cardio is not bad. It just doesn’t burn fat as quickly.

(Ok, let’s pass that around until we kill that myth.)

In an ideal world, you’d combine metabolic and high intensity workouts (think moderate-to-heavy weights combined with short rest periods) with longer, slower, less intense bouts of cardiovascular activity.

The short bouts of training would send your heart rate soaring, increase metabolic activity, and crush fat cells. The slower cardio would aid with recovery and make sure you don’t walk around exhausted, but would also improve your heart efficiency.

Think about it, when you train you become exhausted. Most of the time you only think about how tired your muscles feel, and that’s part of the equation. The other part is your heart just not being able to push harder.

When you perform slower, longer cardio, you actually are able to force more blood into your heart and expand the walls. This renovation means your heart can pump more blood and oxygen with each beat, making you much more efficient.

Rather than becoming gassed as you push harder, you can do a better job of fighting off fatigue and maintaining a higher intensity.

While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. You want results as fast as possible with the least amount of work needed.

Not to mention, you might not have time for the a little extra cardio. You can call it an excuse, but it’s also a reality for many people. So why build a training plan you might not be able to maintain?

That’s why if you had to choose between weights and cardio, weights would be the more direct approach.

Mastering the Muscle-Metabolism Connection

The majority of calories you burn in a day are not through activity, but instead through your resting metabolic rate (RMR).

For example, a 200-pound man might have an RMR of 1600 to 1900 calories, which is about 2-3 times the amount of calories burned in a typical workout.

The point?

Weight training is better at preserving your RMR by preserving lean body mass (LBM), which is a significant contributor to RMR, or the calories you burn in a 24-hour period independently of physical activity.

Research has shown exactly why strength training does such a good job of being the top priority on fat loss plans.

West Virginia University researchers used obese female subjects to assess LBM and RMR and compared 12 weeks of resistance versus aerobic training on LBM and RMR.

Despite an 800 calorie liquid diet (mmm…delicious), the resistance-trained group had no significant LBM losses while the other group lost 4 kg of lean mass.

Think about that for a moment. Eating 800 calories per day is low enough that people would fear the dreaded “starvation effect.” And yet, that’s not what was found. [Note: this is not an endorsement to eat 800 liquid calories per day.]

You, the resistance-trained group also lost significantly more body fat (around 2 kg) and the RMR increased by 4 percent. In comparison, the aerobic group experienced a 13.4 percent drop in RMR.

The resistance group also had greater endurance capacity in the time-to-fatigue test.

This study supports the idea that untrained obese subjects dieting severely will get across-the-board better benefits from strength training instead of aerobic training.

But the benefits aren’t just limited to those that are overweight or obese.

When considered your most direct path to fat loss, it’s understanding why these benefits were so pronounced.

Strength training allows you to maintain a better muscle-to-fat ratio, which not only helps with the way you process food, but also ensures that the amount of calories you burn outside the gym are enough to support all the hard work you dedicate inside the gym.

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