May 3, 2024

Build a Simple, Satisfying Salad by Laura Maydak

July 21, 2014 By Leave a Comment

Build a Simple, Satisfying Salad (& Examples to Get You Started):

It’s time to end your love-hate relationship with salads.  Learn to find the right balance between flavor and nutrition by following these tips:

1. Choose a Leafy Base (at least 2 cups)
- Darker greens are more nutritionally dense.  While iceberg lettuce isn’t bad, you get more nutritional bang per bite with darker greens.

2. Choose a Lean Protein (3 – 4 oz)
- Prepare your protein in a healthy way (grilling vs. frying), and don’t forget vegetarian sources – use these proteins alone or in combination.

3. Choose a Healthy Fat (1-2 serving – amounts vary by ingredient)
- Certain vitamins and phytonutrients in fruits and vegetables need fat for absorption – so don’t leave it out!  Keep serving size in mind, though – more isn’t necessarily better.

4. Bulk it Up with Fruits and Vegetables
- Pump up your salad’s color, volume, and nutritional value – just be cautious of the serving sizes for starchier vegetables.

5. Jazz it Up
- These toppings aren’t necessary, but they add extra flavor.  Some are higher in carbohydrates and fat than others – so consider your needs, and choose portions wisely.

6. Dress it Up
- Use citrus juice, vinegar, or olive oil-vinegar mix.  If using store-bought dressings, read the Nutrition Facts panel and ingredients to choose the best option.

Here are some examples to get you started:

Southwestern:
- Base: Romaine
- Protein: Black beans and/or grilled chicken
- Healthy Fat: Avocado or olive oil-based dressing
- Bulk it Up: Carrots, corn, onions, peppers, tomatoes
- Jazz it Up: Cilantro, low-fat cheese
- Dress it Up: Lemon or lime juice (Bonus: This will help keep the avocado from browning!) or olive oil-based dressing

Mediterranean:
- Base: Mixed greens
- Protein: Chickpeas, tuna or salmon (Bonus: Fatty fish double as a protein and healthy fat)
- Healthy Fat: Fatty fish, olives, olive oil-based dressing
- Bulk it Up: Artichoke hearts, cucumber, peppers, red onion, tomatoes
- Jazz it Up: Low-fat/fat-free feta cheese, whole-wheat orzo
- Dress it Up: Vinegar or olive oil-based dressing

Roasted Vegetable:
- Base: Kale
- Protein: Grilled chicken or tofu
- Healthy Fat: Olive oil-based dressing or walnuts
- Bulk it Up: Roasted – Asparagus, broccoli, carrots, cauliflower, mushrooms, onions, sweet potatoes
- Jazz it Up: Low-fat cheese, wheat berries
- Dress it up: Lemon juice or olive oil-based dressing

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on LinkedIn or on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

Filed Under: Your Fitness Tagged With: , , , , ,

Weight Training: Why You Should Start NOW! By Angelena Riggs

July 16, 2014 By Leave a Comment

If you’ve never ventured to the weights section of your gym, then you are missing out! Weight training is the fastest way to speed up your metabolism and give you a tight tone look. Weight training isn’t only good for your appearance either it is so great for your overall health.

Here are the top 5 benefits when it comes to weight training:

1. Lose or maintain your weight. Wherever you are in your fitness journey, strength training can help you lose body fat or maintain the weight you worked hard to reach. When you add lean muscle your metabolism is revved up and helps to burn more body fat even when you are not working out.

2. You will look lean even if the scale doesn’t change. Muscle weights more than fat, but takes up less space. For example a woman who works out with weights may weight 150, and her friend who doesn’t also weighs 150, the woman who strength trains will look leaner and fit.

3. It maintains or improves your bone density and muscle mass. Studies have shown that weight bearing exercise is the best way to increase or maintain your bone density and muscle mass as you age. Both of these tend to decrease with age, the best way to slow this loss, you guessed it lifting weights! This will improve your quality of life as you age.

4. It is important for your mental and emotional well being. When you work out you are releasing endorphins which improve your mood. The more consistent you are with your workouts the more benefits you will see. Exercise is also a great anti-depressant and helps to improve your quality of sleep. Have you ever finished a workout and felt like you can take on the world?

5. It reduces your risk of injury and illness. Strength training helps to increase the strength of your connective tissue, muscle and tendons which improves your range of motion in every day life, thus leading to less injury. Regular strength training also helps to strengthen your immune system. Who doesn’t want fewer sick days?

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living (www.OnFireFitnesspt.com), a NASM Certified Personal trainer and Fitness Nutrition Specialist. Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on Facebook and on Twitter.

Filed Under: Your Fitness Tagged With: , , , , , , , ,

Whatever the Weather by Gen Levrant

June 25, 2014 By Leave a Comment

Fit in your fitness whatever the weather!

Rain, heavy fog, wind…summer doesn’t always bring pure sunshine. And even if we are blessed with sunshine, the majority of people still spend their days cooped up indoors.

The solution?  GET OUTSIDE ANYWAY!

Walk/Run for Function

It may sound cliché (or you’ve heard it before) but getting out the office and briskly walking around the block even for 10-20 minutes can make even the worst of days better. Your mind will clear and re-focus from physically removing yourself from the environment, your mood lifted from natural daylight and oxygen.

15 minute fat blast: Warm up by walking briskly for two minutes. Repeat the following x 4: 2 minute jog and 30 second sprint. Walk slowly to cool down, finishing with stretching.

Head for the Hills

Hill walks/sprints are a great interval training workout for the heart and lungs, allowing exertion and recovery at your own pace. Try your local park, woods or venture further, making a day of it at the beach or a national park. Vary the terrain: grass, gravel and sand all keep it interesting.

10 minute fat blast: run uphill (or up outdoor steps,) walk down and repeat. Record how many you do – and see if you can beat it next time to track your progress. Great fun for all the family so make a game of it!

DIY Bootcamp

As our Bootcamp takes place outdoors and undercover, our attendees are fortunately always guaranteed fresh air whatever the weather! Try making your own in your garden or local playground. Exercises like press ups and step-ups can be done on benches. Pull ups and mountain climbers can be done on climbing frame ladders.

5 minute fat blast: pick five exercises, one for each minute. Complete as many reps as you can.

Whatever your age and fitness level, these three outdoor workouts; when done with care and patience can create phenomenal results. So if it rains, be your own sunshine!

Gen Levrant is an Advanced Personal Trainer and weight-loss specialist. She runs a private functional training studio in Southampton UK helping people get safe and permanent results. For more info, email gen@fasterpt.com. Follow her on Twitter @PTGen.

Filed Under: Your Fitness Tagged With: , , , , , , ,

Efficient Fitness by Andi Singer

June 13, 2014 By Leave a Comment

No matter what your goal is with your fitness and nutrition, you should aim to be efficient with both. You don’t need to spend three hours at the gym to lose weight, and there’s no need to starve yourself either.

Here’s a look at a few variables to consider whether you are trying to lose, gain, or get better at a particular sport.

Looking Beyond Calories

Too many people focus solely on calories in and calories out in regards to nutrition. True, you will lose weight if you expend more calories than you take in, but health and performance should be taken into consideration as well. Alternatively, to gain weight you must eat more calories than you burn.

You will get ideal results if you focus on keeping your diet rich in whole foods, proteins, and healthy fats. Focusing on macronutrients as well as calories will ensure that you feel full and have the energy to play sports or get through your workout routine without feeling tired or sluggish.

Supplement Where Need Be

It is also important to consider supplementation of nutrients your natural diet may be lacking. Women especially need to consider iron and calcium, and a high-quality multivitamin can help meet those needs. Speak to your doctor about your individual health.

If you have a high activity level whether you lift weights, run, or play sports, it’s also important to consume sufficient enough protein. If you are not a big meat-eater, you might want to consider supplementing your diet with nutritional shakes or bars to boost protein intake.

Train Smart Not Long

Cardio is not the only way to lose weight– in fact, it is not the most efficient either. When you do aerobic exercises, you essentially train your body to be efficient and burn fewer calories as you work out. That is the opposite of what we want!

Instead, do exercises that use the most energy possible in the least amount of time as possible. This might include sprinting, plyometrics, or lifting heavy weights. If you do competitive sports, consider supplementing your workouts with activities that will help improve your skills at that sport.

Andi Singer is a blogger working with a health management resource program based out of San Diego. She is both a personal trainer as well as a competitive athlete, and specializes in weight loss and performance. Go to www.ihmonline.com for information.

Filed Under: Your Fitness Tagged With: , , , , , , ,

How is your Exercise Foundation by Nicole Bryan

June 6, 2014 By Leave a Comment

How long would your house last with a weak or unstable foundation? It’d be only a matter of time until the external structures crumbled. Building a strong foundation in our body works the same way. The foundation of how our body functions is generated from our center or core. Our arms and legs are simply levers tied to our core.

Often in the gym you’ll see exercisers performing countless crunches and low back extensions. However, an additional function of our core that if often neglected is the function of preventing us from moving, in other words stabilizing our core against movement involved in daily activities. For example, when we’re carrying a heavy suitcase in one hand only, our core muscles are responsible for preventing us from tipping over.
The following exercises are for intermediate and advanced exercisers and those without injury. As always, consult your physician before beginning any exercise. Breathe through each exercise.

Modified Plank- Similar to a modified pushup position. An optional position is on your knees and elbows, instead of knees and hands. Keep your back straight and pull your belly button up. Pull your shoulders down away from your ears and tuck your chin in.  Begin by holding for 10 seconds. For more of a challenge, progress to 30 seconds.

Full Plank- Instead of positioning on your knees, position on your toes and elbows or hands.

Full Plank and lift one foot- Begin in the same position as the Full Plank. Lift and hold one foot a few inches off the ground.

Plank and lift one leg and one arm- Begin in the same position as the Full Plank. Lift one foot and hold a few inches off the ground. For more of a challenge, lift and hold the opposite-side elbow or hand off the ground.

Side Plank- Position your body on your side. Lift your body so only your elbow/forearm or hand and side of your foot is on the ground.

Side Plank and lift top leg- Begin in the same position as the Side Plank. Lift the top leg up and hold.
 

Filed Under: Your Fitness Tagged With: , , , , , , , ,

Summer Exercise by Sarah Johnson

May 27, 2014 By Leave a Comment

As it seems we may have finally made the transition (albeit abrupt!) to summer weather, it’s now time to get outside and enjoy all of the activities we haven’t been able to all winter!

Living so close to Lake Michigan, I’m fortunate to have so many water friendly activities in which to participate. As always, you need to be a good swimmer and comfortable in the water before trying any of these out. And be sure to let someone know where you’re going! Always consult your physician before beginning exercise.

Here are a few of my summer exercise favorites by the water:

Stand Up Paddleboarding: This very popular water sport uses a paddle board (think long, flat surf board) and one single-sided paddle. While standing, or kneeling if you’re just starting out, you need to balance as you move through the water’s waves and ripples. Flat water is best for this sport, although with a little practice and Core strength, you’ll be skimming the surface in no time!

Kayaking: This is a terrific upper body workout. Sitting inside the kayak and using a double-sided paddle, you’ll propel yourself forward with long strokes. Your arms, shoulders and upper back muscles all need to work together in order to move forward. This is also a great buddy activity, if you can rent a kayak built for 2!

Sand Running: The effort that running in the sand requires is much greater than on a dry, hard surface. This is a great way to mix up your training. Choose a shorter distance, and break it up into short and longer sprints on the beach. Walk in-between the sprints so you have time to recover (if you’ve never run on sand before, you may find that it’s harder than you think!) And pack a Frisbee or small ball to reward yourself with a game of catch after the hard part is over!

Follow Sarah on Twitter @SarahJChicago

Filed Under: Your Fitness Tagged With: , , , , , , , , , , ,

Roasted Red Pepper Hummus by Shirley Plant

May 6, 2014 By Leave a Comment

Looking for an easy snack recipe? Try this healthy dip! Scoop up with celery sticks or carrot sticks for a nutritious, filling everyday snack.

 

Roasted Red Pepper Hummus

 

Ingredients:
1 can chickpeas ( 14 fl.oz, 398 ml)
1 clove garlic, minced
juice of 1 lemon
2 tbsp tahini
5 tbsp olive or camelina oil
1 tsp cumin
1 whole roasted red pepper
sea salt to taste

Directions:
To roast a red pepper, cut in half, clean out seeds and place face down on a tray. Place under broiler and cook until skin is black. Remove from oven and cover with a tea towel to trap steam. When cool, remove blackened skin.

In a food processor blend chickpeas, garlic, tahini, oil, cumin, salt, lemon juice and red pepper until smooth.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Filed Under: Your Fitness Tagged With: , , , , ,

Find your Fitness FUN

May 5, 2014 By Leave a Comment

Bored with your workout and in need of motivation to continue? Join our Fitness Community on Twitter!

Come CHAT FITNESS with us every Monday at 5pm(pacific)/8pm(eastern) via #HealthyWayMag. We trade workout ideas, exchange exercise tips and super-charge your fitness motivation!

Fitness motivation starts with finding the FUN in your fitness. A fun workout means you’re more likely to be consistent with your workout. Workout consistency is where results and fitness improvement happens. So, what are you waiting for? Find your fitness FUN!

THANK YOU to the following Chat Sponsors for helping us share motivation to live healthy and fit.

Drink Chia. Drink Chia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Drink Chia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia.

Shaping Her Esteem. Shaping Her Esteem (SHE) promotes the participation of girls in physical activity to increase their health and wellness. They share nutrition tips, motivational videos and facilitate boot camps for young girls. Shaping Her Esteem is looking for girls between 8-16 who would love to write about her experiences in sport/dance, and to share positive experiences in physical activity! Follow them on Twitter for more info @ShapeHerEsteem.

KIND Healthy Snacks. They are your healthy food choice with a positive mission of promoting kindness. With a variety of snacks from which to choose, you’ll rest assured you’re feeding your fitness with healthy and nutritious ingredients.  @KINDSnacks

Filed Under: Your Fitness Tagged With: , , , , , , ,

Healthy Eating for Life by Gretchen Scalpi, R.D.

April 30, 2014 By Leave a Comment

Strategies to Help You Stick with a Healthy Eating Plan for Life

How many times have you started a healthy eating plan only to have your good intentions gradually slip away? When that happens, you may find yourself back where you started and frustrated with your lack of ability to keep on track. Most people know how to eat right, but maintaining what you have started is another matter.

Here are five strategies to help you make healthy eating habits stick.

Set reasonable, attainable goals:

Decide what your most important goals are and write them down. Goals need to be specific and measurable. Spell out what you will do, how often and when.

Learn from others:

Changing lifestyle habits are often easier said than done. One way to come up with goals that will work for you is to discuss your goals with a nutrition professional. Choose someone with the experience and educational credentials that makes them a nutrition expert, such as a Registered Dietitian.

Keep a journal:

When learning new skills, write down what you are doing. Keep a written journal of what you eat and review your journal at least once daily. Writing it down as you go lets you know exactly what you are eating and gives you quick insight into what areas need improvement.

Accept that you will have some setbacks:

It’s human nature to revert back to old behaviors, especially when social occasions or unexpected events occur. Accept the fact that sometimes life gets in the way of your plans! Don’t take the “all or nothing” outlook, and feel as though you have failed simply because you had a setback. If you have a setback, decide upon a time in the very near future to resume your plan, then just start again.

Check in with your progress:

The only way to know how well you are doing, is to keep track of your progress and see how far you have come. Besides keeping a food journal, it can be helpful to make a list of the improvements you have actually made along the way. Seeing your “improvement list” validates all the little things you have already done and is a great way to keep yourself motivated.

People that have a well thought out strategy for making healthy lifestyle changes are the ones who realize success. Lifestyle changes take time, but a systematic approach will help you maintain what you have changed. Give it a try!

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach. She is the author of “The EVERYTHING Guide to Managing and Reversing Pre-Diabetes 2nd Ed.”, “The EVERYTHING Diabetes Cookbook 2nd Ed.”, “Virtual Grocery Store Tour: Getting The Most Nutrition Out Of Your Food Shopping”, “Pre-Diabetes: Your Second Chance At Health”, “The Quick Start Guide to Healthy Eating”, “The Quick Start Guide To Pre-Diabetes” and “Quick Start Recipes For Healthy Meals”.  Read her articles, recipes and blog at http://www.nutritionxpert.com and learn more about her books at http://www.gretchenscalpi.com.

Filed Under: Your Fitness Tagged With: , , , , , , ,

Do You Believe in Life-Long Learning?

April 29, 2014 By Leave a Comment

Get Fit Quick Tip

Do you believe in life-long learning?
Set a goal to learn a new exercise or workout skill. Just as our body adapts to our exercise, so does our mind. Regularly rotating in new activities keeps motivation high, interest fresh and fitness gains coming. Set a goal to try a minimum of one new workout or type of exercise each month. This could be a simple as implementing a new walking route on your lunch break, asking to tag along to your friends yoga class or checking out a sporting club in your town.

Check back often for your useful and practical healthy living and fitness tip! Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

 

Filed Under: Get Fit Quick Tagged With: , , , , , ,
« Older Posts
Newer Posts »