Get the Most From Your Cardio Workout

Do you get bored during cardiovascular exercise? Ever start to feel like a hamster running in a wheel? If so, chances are you need to add a little spice to your workout. Here are some tips to rev up your cardio workout and get the results you desire.

Intervals
This is a great way to get your body working to its full potential. After your warmup period, try a short burst of cardio that gets you to an all-out exertion. For example, if you enjoy riding a stationary bike, try doing 5-10 minutes on a low resistance at around 60 RPM for a warmup. Then, increase your resistance, rev it up to 100 RPM and stay there for 30 seconds. Then, fall down to 80 RPM for the next 30 seconds, followed by another 30 seconds at 100 RPM. Sound simple enough? Truly it is! And it's fun too. Please note that the above example is meant for someone who is at a good fitness level. Be sure to adjust the RPM to your own level of fitness and work your way up. This can be used on a treadmill, elliptical, or any other piece of cardio equipment. You basically want to get a better workout in a shorter amount of time. Combining low impact cardio with bursts of high-intensity cardio will strengthen your cardiovascular system and have you burning loads of calories.

Circuits
Do you get bored just doing one exercise on one machine for an hour? Try circuit training. Combining resistance and aerobic activities into a single workout will have you building strength, burning calories and enjoying a variety of different moves. One example would be a set of each of the following: squats, kettle bell swings, push ups, burpees, pull ups, jump rope and crunches. After you have completed a set of each exercise, you will go back to the beginning and repeat. These can be adjusted to suit your own needs and areas you want to strengthen. So have fun with it!

Get Outdoors
Getting outside to exercise provides fresh air and scenery which should give you a natural boost to your workout. Hiking, jogging, bicycling, skating, skiing, climbing, kayaking, swimming, etc are all fantastic ways to get fit, stay fit and enjoy the great outdoors.

Try New Things
Tired of just running on a treadmill? Try the stationary bike, elliptical, stair climber or other cardio equipment your gym provides. Learning new equipment and working different muscle groups will keep variety in your workout. Look for classes in your area such as aerobics (regular or aquatic), kickboxing, zumba, etc to get you moving without the expensive equipment.

Keep moving, keep motivated and keep those workouts interesting!

Recipe of the Day:

Sweet and Smokey Turkey Chili


Ingredients:

• 1 small yellow onion, chopped
• 2 garlic cloves, minced
• 1 lb of lean ground turkey
• 1 can unsalted black beans
• 1 can fire-roasted crushed tomatoes
• 1 can fire-roasted diced tomatoes (drained)
• 1 1/2 tbsp chili powder
• 1 tbsp unsweetened cocoa powder
• 1 tsp brown sugar
• 1 tsp ground chipotle pepper
• 1 tbsp hot sauce
• Sea salt and ground black pepper, to taste
• Low-fat shredded cheese or a dollop of plain Greek yogurt (optional)

 Instructions:

1. Sauté onion and garlic in a skillet set on medium-high heat. Add turkey and beans and cook about 10 minutes.
2. Add remaining ingredients and bring to a boil, then reduce heat to low. Cover skillet with a lid and let simmer for 2 hours, stirring occasionally. Remove from heat, garnish, and serve.

Nutrients per serving:

 
Calories: 270, Total Fats: 2 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 55 mg, Sodium: 220 mg, Total Carbohydrates: 30 g, Dietary Fiber: 10 g, Sugars: 6 g, Protein: 35 g, Iron: 3 mg

Beverages Can Make or Break Your Diet

Eating healthy isn't always as hard as it seems. It's a matter of reading labels and knowing just what is in the food you eat and being aware of the amount of calories you are consuming. Once you've learned to eat properly, counting calories should not be necessary. Few of us want to live by diet diaries and severe calorie restrictions, so it's best to learn how to make healthier food choices. But what about beverages? Do we switch over to diet sodas and call it a day? Is that good enough? Let's look at some beverage choices and decide which ones are best for our overall diet.

Milk
We all know milk is healthy for us, though not many of us love the taste so much that we are going to sit and drink it with three meals each day. However, just having milk at breakfast can provide up to 50% of your daily value of calcium. Skim/fat-free milk and low-fat 2% milk are great alternatives to whole milk as they don't contain the excess levels of fat.

Fruit Juices
These are generally a good idea as they provide essential vitamins such as immune boosting Vitamin C. Incorporating V8 juices which come in a wide variety of flavors (V8 splash, fusion, teas, smoothies etc.) and provide vegetable as well as fruit nutrition. These are a wonderful addition to a diet to ensure you are getting all the vitamins you need for good health. Be careful when purchasing pure fruit juices as many of them have added sugar. Be sure the label says "no sugar added" and always read the packaging to determine the correct serving size and the amount of calories per serving.

Diet Sodas
Diet sodas are a subject of much debate. Most of them contain no calories, no fat and no sugar. So what exactly is in there? Well, that is a very good question. Most of them do contain caffeine which can trigger a stress response in our bodies. This stress response can lead us to overeating and can also cause an insulin response that may trigger our bodies to store fat. Also, diet sodas may trick our tongues into thinking we have had sweets, but they will not fool our brains. If you are craving something sweet, a piece of fruit (dried or fresh) is a better alternative to soda. Diet sodas are not the enemy, but they should be consumed in moderation. They are, however, a better alternative than wasting calories, carbs and fat on a regular soft drink.

Water
What can I say? We all need it, but it can get a little boring. To spice things up, consider protein mixes for your water. They come in a variety of flavors and can be used as a snack or meal replacement depending on the amount of calories and vitamin content of the mix you choose. Be sure to read your labels!

Sports Drinks
I do recommend these for hydration during prolonged exercise over 1 hour especially in a warm climate. Otherwise, you are unlikely to burn off the calories consumed. These drinks contain electrolytes which will encourage you to drink more, even when you are not feeling thirsty. That leads to better hydration as most of us will wait until we are dehydrating and feel thirsty to drink anything. These drinks also help to replace the sodium that is lost during prolonged exercise in hot weather. Though not a suitable drink to have with a meal due to the added sugar, I do recommend sports drinks during outdoor summer activities such as jogging, bicycling, etc.

Alcohol
Moderation is key when it comes to alcohol consumption. Remember that even though wine comes from grapes and, therefore, has some vitamin content, it still contains quite a few calories. Alcohol will break down and metabolize before the fats, proteins and carbs in your body so drinking to excess can cause the fat from everything else you ate to be stored in your body. So the same rule applies when you are planning to drink beer, mixed drinks, wine, etc. Make sure you aren't including a high fat content in your meal because most likely, the fat you eat will be stored while the calories from the alcohol are used to fuel your body.

Tea
English people are going to love this news. Studies in mice have shown that theaflavins and thearubigins found in tea help inhibit weight gain by reducing the amount of fat absorbed in the intestines and may also lower cholesterol. However, these antioxidants are neutralized if milk is added. Teas come in a very wide range of flavors and to sweeten, I recommend a no-calorie sweetener such as splenda or truvia.

Coffee
Studies have shown that coffee is loaded with antioxidants and may reduce the occurrence of Diabetes type II and Alzheimer's disease. It is very low in calories and fat free as long as cream and sugar are not added. If plain coffee isn't your thing, consider using a low-fat substitute for cream and a no-calorie sweetener in place of the sugar. Don't overdo it! The excess caffeine will increase blood pressure and can lead to a fat storing stress response.

The choice is yours! There are plenty of healthy beverages out there. Sample a variety and find what suits you best.

Recipe of the Day:

Turkey Burger and Sweet Potato Chips
Ready in 30 minutes • Makes 2 servings          

Ingredients:

• Non-stick olive oil spray
• 1 medium sweet potato, sliced thinly (1/8" thick slices)
• Sea salt, to taste (optional)
• 8 oz lean ground turkey
• ¼ cup salsa, divided
• 4 slices tomato
• 2 Romaine lettuce leaves
• 2 whole-grain, thin burger buns, toasted

Instructions:

1. Preheat oven to 400°F. Lightly spray a baking sheet with olive oil spray. Spread sweet potato slices on baking sheet and lightly sprinkle with sea salt, if desired. Bake 20 to 25 minutes until cooked through, turning once halfway through.
2. Meanwhile, lightly spray a large sauté pan with olive oil spray. Mix ground turkey with 2 tablespoons of salsa, divide in half and form each half into a patty. Cook patties over medium-high heat until lightly browned on one side (approximately 4 minutes). Flip burgers over and continue cooking until done, approximately 3 more minutes.
3. On half of each bun, place a lettuce leaf and 2 tomato slices; place burgers on the opposite bun and top with remaining salsa (1 tablespoon each). Place lettuce and tomato side on top of burger and salsa and serve immediately with the sweet potato chips.

Nutrients per serving:

Calories: 353, Total Fats: 11 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 150 mg, Total Carbohydrates: 41 g, Dietary Fiber: 8 g, Sugars: 9 g, Protein: 27 g, Iron, 2 mg

Halloween Treats and Staying Fit

With tomorrow being Halloween, many of us are going to be exposed to a large amount of sweet treats. Those mini candy bars are just too easy to eat one after the other! But it doesn't have to be a weight-gaining, full of regret experience. Here are some tips to help you choose a treat that won't cost you extra hours on a treadmill.

• Avoid purchasing your favorite candy to hand out. You may end up eating a large quantity yourself!
• Avoid the treat bowl at work. Co-workers will bring in excess candy because they don't want it in their homes. Avoid the urge to grab a snack every time you pass by the bowl.
• Have your favorite fruit available to help satiate your sweet tooth instead of being tempted to grab the candy.
• Move the candy dish somewhere you can't see it all day. Out of sight, out of mind.
• Count the wrappers of the candy you have eaten. It's easy to keep eating those miniature treats so stop after each one and count the wrappers. This will let you know when you've had too much.
• Make sure you are eating three meals a day with healthy snacks in between. Keeping your hunger under control will help you avoid the urge to grab unhealthy candy snacks.

Better candy alternatives (Just remember to eat them in moderation!):

• Hershey's kisses at only 22 calories each.
• Tootsie roll midgees at only 10 calories each.
• Dum Dum lollipops last a long time and are only 20 calories each.
• Starbursts are only 20 calories each.
• Jelly Belly jelly beans contain about 100 calories in 25 jelly beans.
• Smarties are only 25 calories per pack.
• 3 Musketeers minis at only 24 calories each.
• Plain dark chocolate is a better alternative to milk or white chocolate in that the extra cocoa has a blood pressure lowering effect. 

Remember that moderation is the key!! Starving ourselves of foods we truly love leads us to overeat them when they are presented to us. So do yourself a favor and have a small amount of these "forbidden" foods. It will help satisfy your craving for something sweet and lower your risk of overindulging later.

Recipe of the Day:

Berry Parfait

Ingredients:

• 32 oz Dannon Light & Fit vanilla yogurt
• Special K Granola or Kashi Berry Crumble Granola Cereal
• 1 pint of raspberries, blackberries and blueberries

Instructions:

 In a medium-sized clear bowl, layer the ingredients in the following order: Granola, yogurt and berries (alternating between the three types), repeating until the bowl is filled.

Nutrients per serving (Makes 8 servings):

 Calories: 180, Total Fats: 5 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 105 mg, Total Carbohydrates: 30 g, Dietary Fiber: 6 g, Sugars: 13 g, Protein: 7 g, Iron: 1 mg 

Feel the Burn!

Those of you who enjoy spicy foods are going to love this. Spicy foods can actually boost your metabolism by raising your heart rate and making you sweat. So feel free to pile on the hot sauce! But only if you can stand the heat!

Now here's a workout guaranteed to make you feel the burn.  The lady in this video is very flexible, but don't be discouraged by that. Try raising your leg only to 90 degrees at the top of the move and you will still get a great workout. If you are unable to lift one leg off the ground, simply perform the shoulder bridge and raise and lower your hips. Once your hamstrings are strong enough, you will be able to lift one leg at a time for the full exercise. Remember to pay close attention to your form and work at your own pace according to your fitness level.

This video demonstrates a great hamstring exercise using a stability ball. This is more intense than doing the same workout on the floor.


Recipe of the Day:

Mexican Stir-Fry

• 2 tsp olive oil
• 16 oz lean turkey breast, cut into bite-sized pieces
• 1 garlic clove, minced
• 1 cup chopped onion
• 1 can (7 oz) sweet green chilies, drained
• 1 medium red bell pepper, chopped 
• 1 tsp minced jalapeño pepper, optional
• 1/2 cup tomato sauce, low-sodium
• 1 tsp chili powder
• 2 tbsp chopped fresh cilantro
• 2 cups cooked brown rice, optional

1. In a large skillet over medium-high heat, heat the olive oil, add the turkey and sauté until cooked through, approximately 7 minutes; remove turkey from the pan and set aside.
2. Return pan to the heat and add garlic, onion, sweet chilies, red bell pepper, jalapeño, tomato sauce and chili powder. Cook until onion softens, approx 5 minutes.
3. Add the cilantro and return the cooked turkey to the pan; simmer 2 to 3 minutes until heated through. Serve immediately over brown rice or leafy greens. 

Nutrients per serving (without rice or leafy greens):

Calories: 200, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 67 mg, Sodium: 278 mg, Total Carbohydrates: 11 g, Dietary Fiber: 3 g, Sugars: 1 g, Protein: 28 g, Iron: 3 mg

Breakfast is Essential

Some people think that weight loss/management means skipping meals, and breakfast seems to be the easiest one to skip. However, eating a healthy breakfast is essential to keeping your metabolism running and giving your body the fuel it needs to make it through the beginning of your day. Think about it: your body goes into "resting mode" after dinner has been used up and you've gone to sleep. The best way to wake it up and get your body burning calories again is to consume a healthy breakfast.

No time in the morning to make breakfast? Consider preparing a bowl of cereal (minus the milk of course) before bedtime and leaving it out to make it quicker. No time to slice bananas? Just eat it whole! Grab a yogurt, bagel and a glass of juice. Breakfast doesn't have to be complicated, but it does have to be healthy. Avoid the urge to grab a greasy sausage biscuit from a fast food place.

Recommended foods:

• Cereal: Whole grain cereals especially those with nuts, granola, raisins or other fruit. For hot cereals consider oatmeal. It's loaded with nutrients, lowers your cholesterol and comes in convenient little packets to make breakfast easier.
• Toast: Use whole wheat breads that are less processed. You should be able to see some grains in your bread. Load it up with peanut butter, jam or honey instead of butter.
• Milk: Switch to a 2% lowfat or a skim non-fat milk. You get the same nutritional value with much less fat. 
• Yogurt: Calcium, protein and fruit all in one little cup. What could be easier?

Of course there are tons of other great things to eat for breakfast. Those are just a few recommendations to help get you started. Remember starvation diets never work! Your body needs a minimum of 1,200 calories per day to function normally and consuming less will throw your body into a fat storing, muscle wasting starvation mode. Also, starvation leads to binge eating which in turn leads to weight gain.

Recipe of the day:

Carrot Raisin Muffins


1 cup whole-wheat flour
1 cup white flour
3/4 cup sugar (or sugar substitute such as splenda - be sure to read the package to know the equivalent amount to use)
2 teaspoons baking powder
1 teaspoon salt
2 teaspoons cinnamon
1/2 teaspoon baking soda
3 eggs (or egg substitute equivalent or use 6 egg whites for less fat)
1/2 cup buttermilk (or 1/2 cup milk mixed with 1/2 teaspoon vinegar and let stand 5 minutes then add to mix)
1/3 cup canola oil ( or use 1/3 cup applesauce to reduce fat)
2 teaspoons vanilla extract
2 cups finely shredded carrot
1 medium apple, peeled and shredded
1/2 cup raisins
1/2 cup chopped nuts (pecans are my favorite)

1. Preheat oven to 350 F. Prepare muffin pan with 12 muffin papers or cooking spray.
2. In a large mixing bowl, combine flours, sugar, baking powder, salt, cinnamon and baking soda.
3. In a separate bowl, combine eggs, buttermilk, oil and vanilla then the carrots, apple, raisins and nuts. Add these to the flour mixture and stir until blended.
4. Spoon the batter into the muffin cups and bake for 30 minutes or until a toothpick inserted in the center comes out clean.

Makes 12 yummy muffins!
Approx 230 calories per muffin (less if you used sugar substitute), 37 g carbohydrates, 5 g protein, 7 g fat (less if you used applesauce and egg whites)