A holiday party. Were ever three nicer or more frightening words written! Who doesn’t love to get an invitation? But who doesn’t pause at the thought of throwing one? Oh, the prep, the cleanup, not to mention the inevitable bloat from too many salted nuts, and Aunt Matilda’s obscure grievances with Woodrow Wilson.
It needn’t be so. Here are some tips to make your party a success.
1. Keep your guests awake. Once, we served an enchilada buffet: six kinds, chips too. By 8:30, everyone was in a carb coma. Did someone really unbutton their pants? Researchers at the University of Manchester have found that some brain cells are actually sluggish after too much food. Fluctuating glucose apparently affects those cells’ production of proteins called orexins, which regulate levels of consciousness. Perhaps that explains why unlikely romantic matches occur at holiday parties. Not paying attention, are we? Solve the problem of drowsy brains by serving lighter fare and plenty of vegetables so your guests can enjoy the party—and not pair up in socially awkward ways.
2. Shop quickly. Grocery stores are madhouses at the holidays. There’s no sense in traveling to several to find vindaloo paste, organic blue-foot mushrooms and snails from a muddy pond east of Poughkeepsie. Plan on menu items that take standard, easy-to-find, but still healthy ingredients. Our party food always sneaks in several convenience products: cooked cocktail shrimp, the meat from a rotisserie chicken, prepared pizza dough. Who can clean, make everything from scratch and set the table in one afternoon? Well, who besides some celebrity with a battalion of sous-chefs and production assistants?
3. Plan on something for everyone. Once, we threw a party and made all seafood: steamed shrimp, crab cakes. One guest walked in and turned green. Not the best how-do-you-do. Hand on mouth, she mumbled that she’d grown up across the street from a fish cannery. Make sure you check with your guests about possible allergies and phobias, then plan a well-rounded menu that keeps everyone in the pink: vegetarians, carnivores and fish-phobes alike.
4. Serve all night. If you put everything out at 8:00 p.m. and pour the Cosmos, the food’s going to run out and someone’s going to be donning a lampshade by 9:30. Researchers long ago reached the conclusion—known by the rest of us in praxis—that food in the stomach slows alcohol on its trip to the small intestine, where it is most efficiently absorbed. So put food out all night to balance the wine, beer and cocktails. Keep some food back, a surprise to come—and better for your guests’ health anyway.
5. Refill platters often. For food-safety reasons, as well, you should hold back some food in the refrigerator. Nothing’s ickier than a platter of shrimp left at room temperature for five hours. You don’t want your guests to get food poisoning. One bathroom downstairs and 20 invitees? You do the math.
6. The dishes can wait. We have a friend who makes a lovely meal, takes one bite and runs for the kitchen to start cleaning. Not exactly scintillating dinner conversation. Those dishes will be there later anyway—and you’ll be fortified to attack them after an evening of grazing on cocktail-party treats like radicchio cups filled with chicken-and-potato salad.
7. Celebrate at your own party. If you’re in the kitchen at 9:00 folding phyllo dough into bolero jackets and fezzes, stuffed with a 19-spice Moroccan fandango, you’re ruining your own party. Make most things ahead; have just a little last-minute assembly. That way, you can be a guest at your own shindig. That’s a modern miracle: good friends, good food and time to enjoy them.
Tuesday, 30 November 2010
Monday, 29 November 2010
Eat Healthy Kids!
Here are five simple ways to get young children to eat their fruits and vegetables in the hope of cultivating healthy eating habits that last from childhood onwards.
1. SET EXAMPLES. As with anything, parents are the key influence in their child's life. Your kids eating patterns and food preferences are greatly shaped by foods that parents present and enforce upon them. The best way to encourage young children to follow a proper diet is to model healthy eating habits.
2. GET THE CHILDREN INVOLVED. Instead of just asking the children what they want to have for breakfast, lunch, and dinner, allow them to have a more active role in choosing the food that they eat. Coming up with a menu, grocery shopping, and preparing the food together will let them know that eating healthy can be fun.
3. CHOOSE HEALTHY RESTAURANTS. Sticking to your eating habits even if you're dining out isn't a hard thing to do. Believe it or not, there are many healthy eating spots in your area where your family can indulge without the guilt.
4. USE THE POWER OF SUGGESTION. Don't force--suggest! You can bring this practice at home by changing your tone and/or rephrasing your sentences. Scratch “Eat your fruits and vegetables!” in favor of “How about some oranges?”
5. CAMOUFLAGE. Some parents feel guilty of trickery when they camouflage vegetables in their child’s meals. However, it sometimes is the only way to get the youngsters to eat healthy. So go ahead and dip those broccoli flowers in cheese or blend small slices of fruits into jell-o!
1. SET EXAMPLES. As with anything, parents are the key influence in their child's life. Your kids eating patterns and food preferences are greatly shaped by foods that parents present and enforce upon them. The best way to encourage young children to follow a proper diet is to model healthy eating habits.
2. GET THE CHILDREN INVOLVED. Instead of just asking the children what they want to have for breakfast, lunch, and dinner, allow them to have a more active role in choosing the food that they eat. Coming up with a menu, grocery shopping, and preparing the food together will let them know that eating healthy can be fun.
3. CHOOSE HEALTHY RESTAURANTS. Sticking to your eating habits even if you're dining out isn't a hard thing to do. Believe it or not, there are many healthy eating spots in your area where your family can indulge without the guilt.
4. USE THE POWER OF SUGGESTION. Don't force--suggest! You can bring this practice at home by changing your tone and/or rephrasing your sentences. Scratch “Eat your fruits and vegetables!” in favor of “How about some oranges?”
5. CAMOUFLAGE. Some parents feel guilty of trickery when they camouflage vegetables in their child’s meals. However, it sometimes is the only way to get the youngsters to eat healthy. So go ahead and dip those broccoli flowers in cheese or blend small slices of fruits into jell-o!
Friday, 26 November 2010
To Eat Or Not To Eat Before and After Workout?
As a fitness trainor, you should be eating before workout for energy and after workout to replenish the energy lost.
Your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session.
After training, all you need it to eat a little something that contains both protein and carbs will give the best results.
Your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session.
After training, all you need it to eat a little something that contains both protein and carbs will give the best results.
Wednesday, 24 November 2010
How Does Your Milk Score?
These days, there are hurdles big and small that every woman has to face. From career woman to full-time mom, life doesn’t stop for anyone. Having a hectic schedule is not an excuse to settle for less than what you really need.
Is It Just About Strong Bones?
When someone says milk, calcium is the first thing that comes to mind. Apart from aiding in strengthening and developing bones, calcium has the capacity to maintain optimum bone health as well as help prevent degenerative diseases such as Alzheimer’s and Parkinson’s. It is also known to cut pre-menstrual symptoms in half. Drinking a glass of milk can also aid in reducing unwanted stress your period brings. Calcium from milk also aids in blood clotting and the regulation of your heart’s rhythm. It’s a small price to pay for good health, don’t you think?
Does Milk Make You Fat?
More often than not, most women avoid milk altogether simply because of the notion that drinking it encourages weight gain. Low-fat milk isn’t high in saturated fat unlike other dairy products. And it has significantly lower amount of fat and calories while maintaining the same amount of calcium, protein and vitamin content. Just imagine having the same perks as drinking whole milk while maintaining a killer body!
Can Milk protect Your Skin?
With the sun’s hot rays and harsh polluted air, your skin is bound to suffer. Shouldn’t your milk contain vitamin A, vitamin E and Zinc? The combination of vitamins act as antioxidants vital to protecting your skin from harmful ultraviolet rays that produce cell damaging free radicals. And with vitamin E as an active ingredient, now milk can help prevent fine lines and wrinkles.
Is It Just About Strong Bones?
When someone says milk, calcium is the first thing that comes to mind. Apart from aiding in strengthening and developing bones, calcium has the capacity to maintain optimum bone health as well as help prevent degenerative diseases such as Alzheimer’s and Parkinson’s. It is also known to cut pre-menstrual symptoms in half. Drinking a glass of milk can also aid in reducing unwanted stress your period brings. Calcium from milk also aids in blood clotting and the regulation of your heart’s rhythm. It’s a small price to pay for good health, don’t you think?
Does Milk Make You Fat?
More often than not, most women avoid milk altogether simply because of the notion that drinking it encourages weight gain. Low-fat milk isn’t high in saturated fat unlike other dairy products. And it has significantly lower amount of fat and calories while maintaining the same amount of calcium, protein and vitamin content. Just imagine having the same perks as drinking whole milk while maintaining a killer body!
Can Milk protect Your Skin?
With the sun’s hot rays and harsh polluted air, your skin is bound to suffer. Shouldn’t your milk contain vitamin A, vitamin E and Zinc? The combination of vitamins act as antioxidants vital to protecting your skin from harmful ultraviolet rays that produce cell damaging free radicals. And with vitamin E as an active ingredient, now milk can help prevent fine lines and wrinkles.
Tuesday, 23 November 2010
Rest Between Sets
Less rest increases your calorie burn and adds a cardio component to strength training.
Try supersets: two exercises performed back to back. For example, you might do a set of pushups immediately followed by a set of seated cable rows, then rest a minute before repeating.
Monday, 22 November 2010
Can Yoga Lessen The Appearance of Cellulite?
Cellulite is a body condition where the superficial layers of the skin become dimpled due to the interlacing of fat with connective tissue. You can resort to medical technology or tried and tested therapies - diet and exercise.
When you practice yoga, cardiovascular activity increases, so your muscle tissues are primed, improving muscle tone, blood circulation, reorganizing fats and proteins, increasing metabolism and balancing hormones. When all these are weak and undeveloped, you get cellulite. Working with yoga poses to strengthen the buttocks and legs can help reduce cellulite.
When you practice yoga, cardiovascular activity increases, so your muscle tissues are primed, improving muscle tone, blood circulation, reorganizing fats and proteins, increasing metabolism and balancing hormones. When all these are weak and undeveloped, you get cellulite. Working with yoga poses to strengthen the buttocks and legs can help reduce cellulite.
Friday, 19 November 2010
Successful Strategies on Losing Pounds
* Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead.
While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories.
*Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise, you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal.
*Eating less drops weight. Replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables.
* Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. Research has shown that exercise and journaling really make a difference in long-term weight management.
While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories.
*Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise, you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal.
*Eating less drops weight. Replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables.
* Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. Research has shown that exercise and journaling really make a difference in long-term weight management.
Wednesday, 17 November 2010
Ways To Cut Fat In Cooking
Losing weight doesn't mean losing flavor in your food. It's all a matter of tweaking your favorite recipes a little. Here, we’ve got tips on how to slash fat and calories from your dishes without cutting flavor:
1. The long and shortening of it. Here are ways to cut the oil while frying and sautéing:
• Invest in a non-stick pan, so you can use little to no fat.
• Instead of sautéing and stir-frying in oil, use broth instead. It boosts the flavor while
cutting down the fat.
• Choose canola or olive oil instead of vegetable oil or butter.
• Make it a habit to measure oil before cooking instead of pouring it straight from the
bottle. This way, you can control the amount you use, and save, too!
2. Chill! Chill soups and stews in the refrigerator before serving, then skim the fat that rises to the top. Reheat and serve once the grease is removed.
3. Pass on the salt. To enhance flavor, opt for herbs, pepper, low salt or salt-free seasonings, like low-sodium soy sauce. It’s also a good idea to skip processed foods such as canned goods and cold cuts as those are loaded with salt and preservatives.
4. Show some steam spirit! If you’re really into calorie-counting and losing weight,
steaming will do wonders. It preserves your food’s vitamins and nutrients better than other cooking techniques. The best candidates for steaming are fish and vegetables. Don’t have a steamer? Use a rice cooker or pop your food in a microwave, using a covered dish.
5. Be grill-minded. Grilling and broiling use a direct heat source, making food not just smoky and flavorful, but cook quickly, too.
6. Take it easy, cheesy! Avoid soft and cream cheeses as they are high in fat. Try lower-fat cheeses like Edam (quezo de bola), Gouda, and cottage cheese on your sandwiches and pasta instead.
7. Take it off! When cooking meats, go for leaner cuts and trim off visible fat before cooking. And for poultry meats, peel off the skin before cooking because the skin is high in fat and cholesterol, too.
8. Never stay hungry. Ironically, eating small meals more often actually helps you lose weight. Make sure you grab something to eat whenever you feel hunger pangs. But make sure you munch on protein-rich snacks like yogurt, a tuna sandwich, chicken breast as protein helps you feel full longer than carbs.
9. Break the fast! Breakfast isn't called the most important meal of the day for nothing. Eating a healthy meal in the morning fuels your body for the day ahead, jumpstarts your metabolism, and makes you eat less throughout the day.
10. Forget take out! Avoiding fast food doesn't just cut calories but saves money, time, and your health. Fast-food takes at least 30 minutes, while making a sandwich at home takes just five minutes. There's no greater satisfaction or pride like your own creation.
1. The long and shortening of it. Here are ways to cut the oil while frying and sautéing:
• Invest in a non-stick pan, so you can use little to no fat.
• Instead of sautéing and stir-frying in oil, use broth instead. It boosts the flavor while
cutting down the fat.
• Choose canola or olive oil instead of vegetable oil or butter.
• Make it a habit to measure oil before cooking instead of pouring it straight from the
bottle. This way, you can control the amount you use, and save, too!
2. Chill! Chill soups and stews in the refrigerator before serving, then skim the fat that rises to the top. Reheat and serve once the grease is removed.
3. Pass on the salt. To enhance flavor, opt for herbs, pepper, low salt or salt-free seasonings, like low-sodium soy sauce. It’s also a good idea to skip processed foods such as canned goods and cold cuts as those are loaded with salt and preservatives.
4. Show some steam spirit! If you’re really into calorie-counting and losing weight,
steaming will do wonders. It preserves your food’s vitamins and nutrients better than other cooking techniques. The best candidates for steaming are fish and vegetables. Don’t have a steamer? Use a rice cooker or pop your food in a microwave, using a covered dish.
5. Be grill-minded. Grilling and broiling use a direct heat source, making food not just smoky and flavorful, but cook quickly, too.
6. Take it easy, cheesy! Avoid soft and cream cheeses as they are high in fat. Try lower-fat cheeses like Edam (quezo de bola), Gouda, and cottage cheese on your sandwiches and pasta instead.
7. Take it off! When cooking meats, go for leaner cuts and trim off visible fat before cooking. And for poultry meats, peel off the skin before cooking because the skin is high in fat and cholesterol, too.
8. Never stay hungry. Ironically, eating small meals more often actually helps you lose weight. Make sure you grab something to eat whenever you feel hunger pangs. But make sure you munch on protein-rich snacks like yogurt, a tuna sandwich, chicken breast as protein helps you feel full longer than carbs.
9. Break the fast! Breakfast isn't called the most important meal of the day for nothing. Eating a healthy meal in the morning fuels your body for the day ahead, jumpstarts your metabolism, and makes you eat less throughout the day.
10. Forget take out! Avoiding fast food doesn't just cut calories but saves money, time, and your health. Fast-food takes at least 30 minutes, while making a sandwich at home takes just five minutes. There's no greater satisfaction or pride like your own creation.
Tuesday, 16 November 2010
Lets Fight Cancer!
An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. Eat at least five servings of fruits and vegetables daily and eat the right amount of food to stay at a healthy weight. In addition, researchers are finding that certain foods may be particularly useful in protecting you from cancer. Make room in your diet for the following foods and drinks to fight cancer.
Garlic: Several large studies have found that those who eat more garlic are less likely to develop various kinds of cancer, especially in digestive organs such as the esophagus, stomach, and colon. Ingredients in the pungent bulbs may keep cancer-causing substances in your body from working, or they may keep cancer cells from multiplying. Experts don’t know how much you need to eat to prevent cancer, but a clove a day may be helpful.
Berries: As a tasty treat, berries are hard to beat. But their juicy goodness also may make them one of the foods to fight cancer. Berries contain particularly powerful antioxidants, meaning they can halt a naturally occurring process in the body that creates free radicals that can damage your cells. Compounds in berries may also help keep cancers from growing or spreading. So, as part of your anti-cancer diet, pick up a handful of blueberries, blackberries, strawberries, or any other favorite berries today.
Tomatoes: Some research has found that eating tomatoes may help protect men from prostate cancer. The juicy red orbs can help guard the DNA in your cells from damage that can lead to cancer. Tomatoes contain a particularly high concentration of an effective antioxidant called lycopene. Your body may absorb lycopene better from processed tomato foods such as sauce, which means that whole-wheat pasta with marinara sauce could be a delicious way to help lower your risk of this disease.
Cruciferous Vegetables: Cruciferous vegetables — the group containing broccoli, cabbage, and cauliflower — may be particularly helpful in protecting you from cancer. Researchers have found that components in these veggies can protect you from the free radicals that can damage your cells' DNA. They may also shield you from cancer-causing chemicals, help slow the growth of tumors, and encourage cancer cells to die. They’re a tasty and healthy addition to your anti-cancer diet.
Green Tea: Tea contains antioxidants called catechins, which may help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. Lab studies have found that catechins in tea can shrink tumors and reduce tumor cell growth. Some — but not all — studies in humans have also linked drinking tea to a lower risk of cancer. Both green and black teas contain catechins, but you’ll get more antioxidants from green tea, so you may want to consider a cup or more in your anti-cancer diet.
Whole Grains: Whole grains contain many components that might lower your risk of cancer, including fiber and antioxidants. A large study including nearly half a million people found that eating more whole grains might lower the risk of colorectal cancer, making them a top item in the category of foods to fight cancer. Oatmeal, barley, brown rice, and whole-wheat bread and pasta are all examples of whole grains.
Turmeric: This orange-colored spice, a staple in Indian curries, contains an ingredient called curcumin (not the same as cumin) that might be useful in reducing cancer risk. Curcumin can inhibit some kinds of cancer cells in laboratory studies and slow the spread of cancer or shrink tumors in some animals. Turmeric is easy to find in grocery stores, and you can use it in a variety of recipes.
Leafy Green Vegetables: Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene and lutein. You’ll also find these nutrients in vegetables that are more traditionally eaten cooked, like collard greens, mustard greens, and kale. According to the American Institute for Cancer Research, some lab studies have found that chemicals in these foods may limit the growth of some kinds of cancer cells.
Grapes: The skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Grape juice and red wine also contain this antioxidant. According to the National Cancer Institute, resveratrol may be useful in keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells; in men, moderate amounts of red wine have been linked to a lower risk of prostate cancer.
Beans: Certain fruits and vegetables and other plant foods get plenty of recognition for being good sources of antioxidants, but beans often are unfairly left out of the picture. Some beans, particularly pinto and red kidney beans, are outstanding sources of antioxidants and should be included in your anti-cancer diet. Beans also contain fiber, and eating a high-fiber diet may also help reduce your risk of cancer.
Garlic: Several large studies have found that those who eat more garlic are less likely to develop various kinds of cancer, especially in digestive organs such as the esophagus, stomach, and colon. Ingredients in the pungent bulbs may keep cancer-causing substances in your body from working, or they may keep cancer cells from multiplying. Experts don’t know how much you need to eat to prevent cancer, but a clove a day may be helpful.
Berries: As a tasty treat, berries are hard to beat. But their juicy goodness also may make them one of the foods to fight cancer. Berries contain particularly powerful antioxidants, meaning they can halt a naturally occurring process in the body that creates free radicals that can damage your cells. Compounds in berries may also help keep cancers from growing or spreading. So, as part of your anti-cancer diet, pick up a handful of blueberries, blackberries, strawberries, or any other favorite berries today.
Tomatoes: Some research has found that eating tomatoes may help protect men from prostate cancer. The juicy red orbs can help guard the DNA in your cells from damage that can lead to cancer. Tomatoes contain a particularly high concentration of an effective antioxidant called lycopene. Your body may absorb lycopene better from processed tomato foods such as sauce, which means that whole-wheat pasta with marinara sauce could be a delicious way to help lower your risk of this disease.
Cruciferous Vegetables: Cruciferous vegetables — the group containing broccoli, cabbage, and cauliflower — may be particularly helpful in protecting you from cancer. Researchers have found that components in these veggies can protect you from the free radicals that can damage your cells' DNA. They may also shield you from cancer-causing chemicals, help slow the growth of tumors, and encourage cancer cells to die. They’re a tasty and healthy addition to your anti-cancer diet.
Green Tea: Tea contains antioxidants called catechins, which may help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. Lab studies have found that catechins in tea can shrink tumors and reduce tumor cell growth. Some — but not all — studies in humans have also linked drinking tea to a lower risk of cancer. Both green and black teas contain catechins, but you’ll get more antioxidants from green tea, so you may want to consider a cup or more in your anti-cancer diet.
Whole Grains: Whole grains contain many components that might lower your risk of cancer, including fiber and antioxidants. A large study including nearly half a million people found that eating more whole grains might lower the risk of colorectal cancer, making them a top item in the category of foods to fight cancer. Oatmeal, barley, brown rice, and whole-wheat bread and pasta are all examples of whole grains.
Turmeric: This orange-colored spice, a staple in Indian curries, contains an ingredient called curcumin (not the same as cumin) that might be useful in reducing cancer risk. Curcumin can inhibit some kinds of cancer cells in laboratory studies and slow the spread of cancer or shrink tumors in some animals. Turmeric is easy to find in grocery stores, and you can use it in a variety of recipes.
Leafy Green Vegetables: Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene and lutein. You’ll also find these nutrients in vegetables that are more traditionally eaten cooked, like collard greens, mustard greens, and kale. According to the American Institute for Cancer Research, some lab studies have found that chemicals in these foods may limit the growth of some kinds of cancer cells.
Grapes: The skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Grape juice and red wine also contain this antioxidant. According to the National Cancer Institute, resveratrol may be useful in keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells; in men, moderate amounts of red wine have been linked to a lower risk of prostate cancer.
Beans: Certain fruits and vegetables and other plant foods get plenty of recognition for being good sources of antioxidants, but beans often are unfairly left out of the picture. Some beans, particularly pinto and red kidney beans, are outstanding sources of antioxidants and should be included in your anti-cancer diet. Beans also contain fiber, and eating a high-fiber diet may also help reduce your risk of cancer.
Monday, 15 November 2010
Exercise To Tone Problem Areas and Reduce The Amount of Fat
Do these 4 moves that'll leave your backside and thighs trim and toned. Do 2 to 3 sets of each move on 3 non-consecutive days a week. Increase the fat you burn with a rest of 30 seconds in between sets.
1. STANDING HIP EXTENSION. Stand upright. Place hands on your hips, with feet hip-distance apart. Slowly lift your leg up to the side as high as it can go, hold for 2 seconds, then slowly lift down. Repeat 10 times. Do 3 sets. Repeat with the other leg.
2. SINGLE CROSSED LEG STRETCH. Lie on your back. Make sure your hips are firmly planted on the floor. Raise your lft leg at a 90-degree angle, and cross your right leg over the left leg at the knee areas. Grab the back of your left thigh with both hands and exert pressure against your cupped hands by pushing against the hands while your hands are pulling the leg forward. You should feel a resistance between your hands and the raised leg. Hold the stretch for 8 seconds. Then slowly release pressure without letting your hands go. Then stretch again for another 8 seconds. Repeat 10 times. Do the same instructions with the opposite leg.
3. SINGLE LEG RAISE. Lie facedown on the floor and prop yourself up with your forearms bent at the elbow and your legs bent at the knees. Brace your abs to keep your back straight. Raise the right leg at a 90-degree angle, so that you form a letter "L" from the hip. Hold for 5 seconds. Lower slowly. Do 10 to 12 reps. Do 3 sets. Repeat with the left leg.
4. SIDE HIP ABDUCTION. Lie on your left side and tuck your right arm under your head for support with your left arm crossed infront of you. Your right leg is on top of the left leg which is bent slightly at 45-degree angle. Keeping your lower back aligned, lift your right leg up as high as it will go. Your raised leg should be in line with the rest of your body (and not leaning forward or backward because of your weight). Hold the raised leg for 5 seconds then lower slowly. Do 8 to 10 reps on each side. Do 3 sets. Repeat with the other side and the other leg.
Friday, 12 November 2010
8 Reasons You Hit The Gym
8. Battle Depression
7. To Feel Sexy and Fabulous
6. To Stay Healthy
5. For The Man/For The Kids
4. To Achieve New Goals
3. To Feel Happier
2. To Build Stamina
1. To Have Your Cake (and eat it, too!)
7. To Feel Sexy and Fabulous
6. To Stay Healthy
5. For The Man/For The Kids
4. To Achieve New Goals
3. To Feel Happier
2. To Build Stamina
1. To Have Your Cake (and eat it, too!)
POWER OF 12 WORKOUT
This circuit follows the song the 12 days of Christmas so you start with exercise 1 then perform exercise 2 followed by exercise 1, then exercise 3 followed by exercise 2 and then exercise 1 and keep going until you get through the whole circuit.
1. Run 100 yards (or Bear Crawls x 20 yards)
2. Burpees x 2
3. Inch Worms x 3
4. Bootstrappers x 4
5. Squat Jumps x 5
6. Press Ups x 6
7. Pull Ups or negative chin ups x 7
8. 1-Leg Deadlifts x 8 (each side)
9. Kettlebell Swings x 9
10. Shoulder Press with Bands x 10
11. Mountain Climbers x 11 (each side)
12. Band Squat Rows x 12
1. Run 100 yards (or Bear Crawls x 20 yards)
2. Burpees x 2
3. Inch Worms x 3
4. Bootstrappers x 4
5. Squat Jumps x 5
6. Press Ups x 6
7. Pull Ups or negative chin ups x 7
8. 1-Leg Deadlifts x 8 (each side)
9. Kettlebell Swings x 9
10. Shoulder Press with Bands x 10
11. Mountain Climbers x 11 (each side)
12. Band Squat Rows x 12
Thursday, 11 November 2010
Let There Be Light
Greens can become healthier while chillin' in the produce aisle.
Spinach exposed to fluorescent light (like the kind glowing in most grocery stores) for three to eight days has higher levels of vitamins C and E and folate than those stored in the dark. The lighting triggers photosynthesis, which leads to the production of more nutrients.
Wednesday, 10 November 2010
Maintaining a Healthy Diet for Depression
There is no depression diet that will cure or prevent clinical depression, but there is research to show that some diets are better than others for depression.
Mediterranean diet. There is some research to support that a Mediterranean-style diet, which is high in fruits, nuts, legumes, and olive oil, and low in saturated fats, decreases the risk of depression.
Omega-3 fatty acids. These substances are found in cold-water fish and have been shown to be important in brain function. Some studies show that they may enhance a person's response to antidepressant medications.
Vitamins and nutrients. Research shows that deficiency of nutrients such as vitamin B12, vitamin B6, and tryptophan can have a negative effect on mood. Consequently, poor nutrition that results from loss of appetite can further exacerbate depression.
Nutritional support. You may want to talk to a dietitian about your eating habits. A dietitian can help the depressed patient by creating a nutritionally balanced meal plan that takes into account the patient’s individual needs. For example, the depressed patient may not have the energy or desire to prepare a meal. The dietitian will consider this and create menus that utilize easy-to-prepare foods. Severely depressed individuals may need nutritional supplements to help prevent weight loss and nutrient deficiency.
Let your doctor know about significant changes in your weight and any other symptoms of depression. If you have been diagnosed with depression, a change in eating habits could mean that your depression is getting worse. Treatment works, so don't ignore these possible warning signs of depression.
Mediterranean diet. There is some research to support that a Mediterranean-style diet, which is high in fruits, nuts, legumes, and olive oil, and low in saturated fats, decreases the risk of depression.
Omega-3 fatty acids. These substances are found in cold-water fish and have been shown to be important in brain function. Some studies show that they may enhance a person's response to antidepressant medications.
Vitamins and nutrients. Research shows that deficiency of nutrients such as vitamin B12, vitamin B6, and tryptophan can have a negative effect on mood. Consequently, poor nutrition that results from loss of appetite can further exacerbate depression.
Nutritional support. You may want to talk to a dietitian about your eating habits. A dietitian can help the depressed patient by creating a nutritionally balanced meal plan that takes into account the patient’s individual needs. For example, the depressed patient may not have the energy or desire to prepare a meal. The dietitian will consider this and create menus that utilize easy-to-prepare foods. Severely depressed individuals may need nutritional supplements to help prevent weight loss and nutrient deficiency.
Let your doctor know about significant changes in your weight and any other symptoms of depression. If you have been diagnosed with depression, a change in eating habits could mean that your depression is getting worse. Treatment works, so don't ignore these possible warning signs of depression.
Monday, 8 November 2010
Brain Drain
It really is all in your head: You have less endurance when your brain is fatigued. According to a study, a group of volunteers completed a complicated computer game, then performed a high intensity cardio workout until they were exhausted. On another day, they completed the workout after watching a boring DVD. The first time around, they quit the workout almost two minutes sooner than they did after the dull DVD-even though their heart rate and oxygen consumption stayed the same.
Why? Fatigue might affect areas of the brain responsible for your sense of effort. So go easy on yourself, and don'r schedule tough workouts on days you'll be taxing your brain.
Friday, 5 November 2010
Start Working Out
Although weight loss surgery is a fad nowadays nothing beats exercise, along with a healthy eating plan in losing weight.
As a professional fitness trainor, I always recommend Interval Walking and the Total-Body Workout, which you can do on alternate days. Research has found that if you incorporate exercise into your daily routine you’ll not only rev up your metabolism and lose weight faster (getting off those frustrating weight-loss plateaus), you’ll also tone your body and take inches off your waistline. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, there are exercise variations that make the program more challenging. The really good news is that a 20-minute-a-day program, will definitely see better results in far less time than you would in a typical hour of steady-state exercise.
Interval Walking
*Designed to give your heart and lungs a great workout, which is vital for cardiovascular health
*Involves alternating periods of fast or very fast walking with periods of slower recovery walking
*Boosts metabolism so you burn more calories and fat, which translates to faster weight loss
*Results in increased fat and calorie burn even after you’re done exercising
Total-Body Workout
*Designed to work several muscle groups simultaneously
*Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
*Promotes balance, stability, good posture, and coordination
*Tones your arms and legs and increases your flexibility
*Designed to work several muscle groups simultaneously
*Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
*Promotes balance, stability, good posture, and coordination
*Tones your arms and legs and increases your flexibility
Start Working Out
Although weight loss surgery is a fad nowadays nothing beats exercise, along with a healthy eating plan in losing weight.
As a professional fitness trainor, I always recommend Interval Walking and the Total-Body Workout, which you can do on alternate days. Research has found that if you incorporate exercise into your daily routine you’ll not only rev up your metabolism and lose weight faster (getting off those frustrating weight-loss plateaus), you’ll also tone your body and take inches off your waistline. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, there are exercise variations that make the program more challenging. The really good news is that a 20-minute-a-day program, will definitely see better results in far less time than you would in a typical hour of steady-state exercise.
Interval Walking
*Designed to give your heart and lungs a great workout, which is vital for cardiovascular health
*Involves alternating periods of fast or very fast walking with periods of slower recovery walking
*Boosts metabolism so you burn more calories and fat, which translates to faster weight loss
*Results in increased fat and calorie burn even after you’re done exercising
Total-Body Workout
*Designed to work several muscle groups simultaneously
*Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
*Promotes balance, stability, good posture, and coordination
*Tones your arms and legs and increases your flexibility
*Designed to work several muscle groups simultaneously
*Focuses on exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips
*Promotes balance, stability, good posture, and coordination
*Tones your arms and legs and increases your flexibility
Wednesday, 3 November 2010
Tips on Getting in Shape for the Yuletide Season
The yuletide season is the worst when it comes to packing on those pounds! And because we just love to socialize and spread that Christmas cheer, we understand why it’s especially important to look and feel happy, glam, and gorgeous. Of course, this means more than just buying the most fab dresses for the round of parties you’ll be attending—it means wearing them with flair and confidence and having a great time while you’re in them.
But, you might say, this is much easier said than done. True! But nothing worth having comes free, and one major component for achieving that level of confidence and general happiness is a fit lifestyle. And the formula for a fit lifestyle is balancing energy in (nutrition) with energy out (exercise)!
ENERGY IN = NUTRITION
1. Know your numbers.
When it comes to fitness, there are certain things you need to know about your body, and these are:
* desirable body weight
* total energy requirement
* body fat percentage
* the number of weeks to lose weight safely
* the ideal weight range according to your race
2. Eat slowly.
Despite the Christmas rush that has you wanting to get everything done as quickly as you can, wolfing down your meals is not a great idea. Savor the flavor of the food you’re eating—since it takes 20 minutes for your brain to determine whether or not you’re already full, drawing out those bites ensures that less feels like more. Plus, if you’re on a snack break, maximize those 15 minutes by eating fiber rich snacks such as fruits and vegetable sticks.
3. Practice portion control.
This can help when you are eating out. Try measuring your food so you know how a standard serving is even when you’re not at home—for example, how much rice really goes into one cup? It depends on the restaurant (and their cups), so if you can figure out how much rice goes into one cup using an actual measuring cup, this helps you gain better control over your food intake.
4. Keep a food journal or diary.
This helps you monitor yourself and see just how much you really eat in a day. Log the real amount of food that you ate. Learn to be both qualitative and quantitative. And be honest! You are not cheating anyone but yourself when you cheat.
5. When dining out, eat half your order.
If you're sharing a meal with your friends, why not share an order as well? And when dining alone, ask for half your meal to be packed (doggie bags are a weight-watcher's best friend!) and enjoy the other half of your meal at another time.
ENERGY OUT = EXERCISE
A well-toned body is more than just having flab-free arms or a flat belly, no matter what our insecurities may have us obsessing about. Fitness First Fitness Training Manager Joann L. Santos, PTRP, shares five tips on making sure you exercise your whole body.
1. For sexy, toned legs
A combination of lunges, squats, and calf raises will do the trick. The higher the repetition, the more toned your legs will become. But don’t worry! You don’t need to do a whole bunch of these in one go. You can do a set of 8 to 12 in the morning, another set in the afternoon, and another before you go to bed.
2. For fab arms
Make sure to work out both your biceps and triceps. Do arm curls with your arms at your sides and overhead extensions with your arms at the side of your ears with the armpit fully opened.
3. For a flat tummy
Old-school crunches remain at the top of the list. Make sure that you only lift your back at the shoulder blade level—rising up all the way will result to back pain. Your neck should remain at a neutral position all throughout the exercise. Do this by focusing your eyes on just one point from beginning to end.
4. Go back to the basics
You can make small changes to your routine that will contribute to your overall fitness. For your cardio, use the staircase instead of the elevator. Walk if your destination is just a block or two away. As long as you are moving, your body requires energy, and this is the best way to cut those stubborn fats!
5. No excuses: start now!
You will never have the time—you should make time. So stop putting off that fitness regimen and start working toward a healthier, happier lifestyle today!
But, you might say, this is much easier said than done. True! But nothing worth having comes free, and one major component for achieving that level of confidence and general happiness is a fit lifestyle. And the formula for a fit lifestyle is balancing energy in (nutrition) with energy out (exercise)!
ENERGY IN = NUTRITION
1. Know your numbers.
When it comes to fitness, there are certain things you need to know about your body, and these are:
* desirable body weight
* total energy requirement
* body fat percentage
* the number of weeks to lose weight safely
* the ideal weight range according to your race
2. Eat slowly.
Despite the Christmas rush that has you wanting to get everything done as quickly as you can, wolfing down your meals is not a great idea. Savor the flavor of the food you’re eating—since it takes 20 minutes for your brain to determine whether or not you’re already full, drawing out those bites ensures that less feels like more. Plus, if you’re on a snack break, maximize those 15 minutes by eating fiber rich snacks such as fruits and vegetable sticks.
3. Practice portion control.
This can help when you are eating out. Try measuring your food so you know how a standard serving is even when you’re not at home—for example, how much rice really goes into one cup? It depends on the restaurant (and their cups), so if you can figure out how much rice goes into one cup using an actual measuring cup, this helps you gain better control over your food intake.
4. Keep a food journal or diary.
This helps you monitor yourself and see just how much you really eat in a day. Log the real amount of food that you ate. Learn to be both qualitative and quantitative. And be honest! You are not cheating anyone but yourself when you cheat.
5. When dining out, eat half your order.
If you're sharing a meal with your friends, why not share an order as well? And when dining alone, ask for half your meal to be packed (doggie bags are a weight-watcher's best friend!) and enjoy the other half of your meal at another time.
ENERGY OUT = EXERCISE
A well-toned body is more than just having flab-free arms or a flat belly, no matter what our insecurities may have us obsessing about. Fitness First Fitness Training Manager Joann L. Santos, PTRP, shares five tips on making sure you exercise your whole body.
1. For sexy, toned legs
A combination of lunges, squats, and calf raises will do the trick. The higher the repetition, the more toned your legs will become. But don’t worry! You don’t need to do a whole bunch of these in one go. You can do a set of 8 to 12 in the morning, another set in the afternoon, and another before you go to bed.
2. For fab arms
Make sure to work out both your biceps and triceps. Do arm curls with your arms at your sides and overhead extensions with your arms at the side of your ears with the armpit fully opened.
3. For a flat tummy
Old-school crunches remain at the top of the list. Make sure that you only lift your back at the shoulder blade level—rising up all the way will result to back pain. Your neck should remain at a neutral position all throughout the exercise. Do this by focusing your eyes on just one point from beginning to end.
4. Go back to the basics
You can make small changes to your routine that will contribute to your overall fitness. For your cardio, use the staircase instead of the elevator. Walk if your destination is just a block or two away. As long as you are moving, your body requires energy, and this is the best way to cut those stubborn fats!
5. No excuses: start now!
You will never have the time—you should make time. So stop putting off that fitness regimen and start working toward a healthier, happier lifestyle today!
Tuesday, 2 November 2010
Healthy Diet Tip: Cut Back on the Booze
It's amazing how quickly calories add up, especially those you drink.
Limiting alcohol consumption can improve both your diet and your overall health. While drinking in moderation has been found to have a few beneficial effects, drinking more than this amount can have negative effects on health. It’s recommended that men drink no more than two drinks per day, and women drink up to one glass per day.
Alcohol consumption — even just one drink — can weaken your diet discipline and lead to overeating, eating unhealthy food, and drinking more than the recommended amount.
To avoid these poor-health pitfalls, set guidelines that make it easier to stick to your alcohol limit. Make a rule not to drink during the week or buy just enough for one serving per evening.
Alcohol has calories, and if you’re trying to lose weight, it’s best to opt for water instead.
Monday, 1 November 2010
"FAT TALK"
1. FRIENDS = FAT TALK POLICE
Make a pact with your girl friends not to let each other talk about fat. After all, it's easier to police others than it is to discipline yourself about topics like this one. Think of it as positive peer pressure: the ban on fat talk is easier to observe when everyone else is doing it!
Of course, you need to do your part to correct your friends on their own slip ups. So the next time your shopping buddy asks, "Does this dress make your butt look fat?" give her a stern reminder about fat talk and instead focus on other issues: perhaps the dress isn’t her color—or perhaps it makes her look super sexy!
2. DON'T THINK "NEED," THINK "WANT"
Barring a medical condition that's related to obesity and managed through weight loss, you don't need to lose weight. So don't tell yourself, "I need to go on a diet." Instead, you might say, "I want to change my eating habits so I become more aware and in control of the foods that go into my body."
3. FITNESS TRUMPS THINNESS
The thinness ideal focuses on dress sizes and waist lines, so make a conscious effort to ignore those numbers! Remember, dieting and exercise should be about achieving a healthier lifestyle, so throw out the weighing scale—it's about being fitter and happier, not about pounds or kilos!
4. FLATTER A FRIEND
Colleagues, friends, and family--any one could do with a little positive reinforcement. So don't forget to tell your sister how that purple top she's wearing looks great with her complexion or tell your friend that the way she's done her hair today has it framing her face really well. Pay it forward; if people get used to getting compliments rather than criticism, they’ll be in a better position to dish out the flattery themselves.
5. GIVE YOURSELF A LITTLE CREDIT
Think about the things you like about the way you look rather than the things you don't like. What does this mean for you? Stop obsessing about that waddle or that little bit of tummy bulge!
Instead, think of the things you like most about yourself. And we're not talking about your pleasing personality!
Make a pact with your girl friends not to let each other talk about fat. After all, it's easier to police others than it is to discipline yourself about topics like this one. Think of it as positive peer pressure: the ban on fat talk is easier to observe when everyone else is doing it!
Of course, you need to do your part to correct your friends on their own slip ups. So the next time your shopping buddy asks, "Does this dress make your butt look fat?" give her a stern reminder about fat talk and instead focus on other issues: perhaps the dress isn’t her color—or perhaps it makes her look super sexy!
2. DON'T THINK "NEED," THINK "WANT"
Barring a medical condition that's related to obesity and managed through weight loss, you don't need to lose weight. So don't tell yourself, "I need to go on a diet." Instead, you might say, "I want to change my eating habits so I become more aware and in control of the foods that go into my body."
3. FITNESS TRUMPS THINNESS
The thinness ideal focuses on dress sizes and waist lines, so make a conscious effort to ignore those numbers! Remember, dieting and exercise should be about achieving a healthier lifestyle, so throw out the weighing scale—it's about being fitter and happier, not about pounds or kilos!
4. FLATTER A FRIEND
Colleagues, friends, and family--any one could do with a little positive reinforcement. So don't forget to tell your sister how that purple top she's wearing looks great with her complexion or tell your friend that the way she's done her hair today has it framing her face really well. Pay it forward; if people get used to getting compliments rather than criticism, they’ll be in a better position to dish out the flattery themselves.
5. GIVE YOURSELF A LITTLE CREDIT
Think about the things you like about the way you look rather than the things you don't like. What does this mean for you? Stop obsessing about that waddle or that little bit of tummy bulge!
Instead, think of the things you like most about yourself. And we're not talking about your pleasing personality!
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