Tuesday, July 31, 2012

Always Hungry? Maybe This Hormone Is Out of Whack

Many people say that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.

To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.

You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.

This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.

7 Thoughts to Boost Your Confidence!

We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?

Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!

Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:

  • Instead of thinking "This won't work," think "I can make this work!"
  • Instead of "It's a waste of time," think "It will be worth the extra effort!"
  • Instead of "It's not going to make a difference," think "I'll never know unless I try!"
  • Instead of "It hasn't worked before," think "I'll try again!"
  • Instead of "I've already tried that," think "I can learn from my mistakes!"
  • Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
  • Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"
You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence

Six Exercise Myths

Chances are you've heard all kinds of advice when it comes to working out. But are these maxims fact — or fiction? Don't believe these common workout whoppers:

Myth #1: Exercise should hurt. Whether you've been told "No pain, no gain," or that you should "feel the burn," the reality is that exercise doesn't have to be painful to be effective. In fact, pushing yourself too hard, too fast will most likely lead to an injury — not a fit physique!

Myth #2: You can target specific areas. Don't buy into the myth of spot exercising to reduce fat in a particular area. While it's true that strengthening exercises will target specific muscles — for example, crunches strengthen your abdominal muscles — no exercise can burn fat in a specific area.

Myth #3: To benefit from cardio, you have to do it for at least an hour at a time. It's just not true that if you don't have an hour to exercise, you may as well not bother. For weight loss, it's just as effective to work out frequently for shorter periods (such as 10 or 15 minutes). Remember, it all adds up.

Myth #4: If you strength train, you'll get bulky. Many people avoid strength training because they're afraid it will cause them to bulk up. The truth is, while resistance training helps you maintain your lean muscle mass, building substantial amounts of muscle is very difficult, especially when you're losing weight. Unless you're a bodybuilder following a program designed to increase your muscle mass, odds are you won't bulk up.

Myth #5: If you exercise, you can eat whatever you want. While exercise does burn calories, what and how much you eat still matters. For example, a one-mile walk burns about 100 calories — so you'd have to walk for 12 miles to burn off the typical 1,200-calorie fast-food meal of a hamburger, fries, and a soft drink!

Myth #6: There's a quick fix. When it comes to fitness, slow and steady wins the race. Don't buy into advertisements that promise certain fitness equipment or activities will get you in shape quickly or with no effort.

Monday, July 30, 2012

Manage Your Plan Like a Business

One way to think of approaching your weight-loss journey is to liken the process to that of running a business. In business, you begin with a detailed plan that includes specific information on your goals and what steps you plan to take to achieve them. Also in the plan is a list of possible obstacles you might face and the actions you will take to overcome them should they arise. Once you've thought through and planned for as many variables as you can think of, you open the doors and put the plan into play.

Over time, issues and circumstances will arise that you didn't foresee. But rather than declare the venture a failure and give up, you revisit your plan, fine-tuning it to address and overcome each challenge as it arises.

That's exactly what members of the Duke Diet & Fitness Online program do. They begin with a plan based upon what they know about themselves and their lifestyle now and then adjust it as needed over time to ensure continued advancement toward their goals.

Along the way, we offer detailed information to make the plan work — from strategies for facing common dilemmas like plateaus and "diet fatigue" to tips for keeping up the momentum, overcoming slip-ups, and preventing the pounds from coming back. Consider us your key ally in this new venture to control your weight.

Often the reason people have trouble achieving their weight-loss goals is that they lack a comprehensive, long-term plan for achieving success. In our work with patients, we find that taking this long-term "business plan" approach to the business of health is very effective. And so will you!

Thursday, July 26, 2012

Greek Chicken Salad Recipe

When you're at work, unhealthy food can haunt you. Leftover

croissants from the morning meeting lurk in the kitchen, and

your coworkers beg you to come try the latest deep-fried

dish at the nearby greasy spoon. The truth is, your

health is your responsibility, and you've got to make

healthier lunch choices. If you make your lunch at

home and bring it to work, you won't be tempted to

indulge. Need just the thing? Try this extremely

satisfying Greek salad. Packed with protein-rich

chicken and flavorful feta and olives, you'll have

trouble believing something this delicious could

be good for you!


Greek Chicken Salad

Ingredients

1 1/2 cups lettuce, packaged mixed greens

1 cup organic cherry tomatoes, halved

3 ounces organic grilled chicken breast strips

1/4 cup low fat feta cheese, crumbled

5 large black olives

1/2 small red onion, cut into 1/8-inch thick slices and separated into rings

2 tablespoons fat-free red wine vinaigrette

Preparation

Combine lettuce, tomatoes, chicken, feta cheese, olives,

and onion in a medium bowl. Add dressing, toss, and serve.

Makes 1 serving

Prep Time: 10 mins
Total Time: 10 mins

Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 287
Total Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 55 mg
Sodium: 1397 mg
Total Carbohydrate: 16 g
Dietary Fiber: 5 g
Protein: 29 g

The Secret to a Better Butt

The gluteals — your butt muscles — are the largest and strongest muscles in the body. Their function is hip extension, or driving the upper legs backward. I cannot overstate how important it is to make sure these muscles are getting their workout. Activities that engage this muscle group include walking, running, jumping, and climbing. Lunges, leg lifts, and squats are all great for exercising the glutes. Here's the lowdown on some of my favorite squats.

Traditional squat (good if you're a newbie): Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat.

Sumo squat (good if you're a little more advanced): Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, then exhale and press back up to the starting position. Repeat. This squat modification places a greater emphasis on the inner and outer thigh muscles.

One-legged squat (good if you're a hard-core exerciser): Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don't lean forward; abs stay tight, and the right heel stays on the ground. Don't let the knee extend over the toe. Slowly lower yourself as far as you can comfortably go. Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat. This modification requires tremendous balance and allows you to strengthen each leg.

Tuesday, July 24, 2012

Six Tips For Lifting Weights the Right Way

Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.

To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:

Stand with your feet separated, one slightly in front of the other.

Bring the weight as close to your body as possible before you lift.

Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.

As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!

Stand tall — don't let the weight cause you to slump over.

If a weight is too heavy, switch to a lighter weight and work your way up!

If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).

Monday, July 23, 2012

How To Make Money Online


Handling Buffets

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If you had to name the type of meal that poses the greatest challenge to your control of how much you eat, chances are you'd choose the all-you-can-eat buffet. Loaded with appealing choices, a buffet can make even the most dedicated weight manager falter.

Fight back with these ideas for facing the buffet:

Plan your attack: Circle the buffet to see all that's offered and then go back to your seat. Think over your options and come up with a plan. That way, when you return, you'll know what you're looking for — and what you want to avoid. Perhaps have a small salad with a small amount of light dressing while you consider your plan — it will take the edge off your hunger and help you make better decisions when you go back to get your meal.

Use a small plate: A small plate forces you to keep portions in check. If only large plates are available, fill at least half of yours with salad greens and healthy toppings. And remember portion control — don't heap the plate until not another thing will fit.

Pick your favorites: Don't be tempted to take a little of everything. Instead, focus on your favorites. For example, have a little more shrimp cocktail and skip the fried chicken. Eat slowly and savor the foods you do choose.

Divide and conquer: Divide your plate into sections, reserving half for fruits and vegetables, one-quarter for starches, and one-quarter for proteins. This trick helps you trim calories while adding satisfying fiber and bulk.

Stick to one trip: Before you return to the buffet for a second helping, ask yourself if you're truly hungry or if you're only eating because the food is there. If you are still hungry, have a second helping of fresh fruit, vegetables, or green salad. Resist the urge to "stock up" just because so much food is available.

Skip the liquid calories: Opt for water, a diet drink, or unsweetened or artificially sweetened iced tea or coffee to accompany your meal instead of a soft drink or alcoholic beverage. You'll easily shave off a few hundred empty calories.

Go light for dessert: Pass by the cakes, cookies, and ice cream at a buffet and reach for fresh fruit or a cup of coffee with artificial sweetener instead. These options can provide a satisfying finish without later regrets.


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Thursday, July 19, 2012

7 Steps to Start Growing - and Eating - Organic Today

What’s your excuse for not eating healthy food on a regular basis? Not enough time? Too expensive? Neither of these is an even remotely good reason to let your own wellness go by the wayside, and you know it. If you’re struggling with your weight or any other health condition related to a poor diet, you NEED to get down with healthy eating and stop assaulting your metabolism with toxins and chemical-filled faux foods. If you don’t have time to shop for healthy foods, make time. If you think healthy food is too expensive, well, you’ve got me there — it IS!

Thanks to our federal agribusiness policies, healthy, organic food IS more expensive than the processed, chemical-laden crap that’s so readily available to us. A recent study showed that a single dollar can buy you either 1,200 calories of processed garbage or a mere 250 calories of fresh fruits, vegetables, organic meat, or whole grains. How do you like that for a statistic? The New York Times has also reported that organic food can be anywhere from 20 to 100 percent more expensive than non-organic. BUT just because our food system is screwed up, it doesn’t mean you have to make yourself fat or sick, or both, with the crap they’re selling, even if it is more affordable.

Let me put it to you this way: In the long run, choosing these “cheap” foods filled with trans fats, high-fructose corn syrup, artificial sweeteners, nitrates, pesticides, and antibiotics are going to cost you more — because you’ll be paying for them with your health. Organic food may have a higher price tag, but you really can’t afford NOT to eat it. And if you’re really concerned about breaking the bank, the easiest and cheapest way to eat organic is to simply grow it yourself. I’m serious! Anyone can plant an organic garden that provides delicious, fresh, pesticide-free food and herbs. Even most grade-schoolers learn how to stick a seed in a cup of dirt and watch it grow. And not having a backyard is NO excuse! Plenty of urban dwellers make use of their rooftops, balconies, fire escapes, and windowsills — so get growing!

Starting Your Own Organic Garden

  1. Get your green thumb going in the spring or early summer. It’ll take a while for your plants to mature and start producing food, so start sowing your seeds early in the season. This way, you can grow food all summer long and into the early fall — or beyond, depending on the climate you live in. Trust me, you’re going to be so psyched when your first juicy tomato begins ripening on the vine.

  2. Get some basic tools. Your garden isn’t going to tend itself, so you’ll need some standard stuff to maintain it. For an outdoor garden, get your hands on:
    * Gardening gloves
    * Trowel
    * Pruning shears
    * Watering can (or hose, if it’s a large plot)
    * Shovel
    * Spading fork
    * Rake
    * Wheelbarrow
    If you’re starting out with a windowsill or a container garden at your apartment, you can narrow it down to the first four items.

  3. Pick your plot. Are you going to grow your garden outside or inside? If you’re growing outside, you’ll most likely just plant your garden in the ground. In this case, you’ll probably need to do a little pre-planting work like weeding, adding compost, and raking. If your dirt isn’t up to snuff (too much sand or clay, for example), just build a raised-bed garden over your native soil. Create a border with wood, bricks, or rocks, and then fill it in with several inches of new soil and compost. If you’re growing your garden inside, you’ll want to protect your plants from root rot by using containers that have holes in the bottom for drainage. Put a layer of small rocks in the bottom before filling the pots with soil. And remember, large pots are better for mature plants, since they give the roots space to grow and the soil won’t dry out as quickly as it will in a small one.

  4. Decide what to grow. This is the fun part! Think about your favorite veggies, fruits, and herbs, and go crazy! For the record, beginners usually have good luck with tomatoes, lettuce, strawberries, melons, basil, parsley, cilantro, chives, oregano, and mint. If you’re doing an indoor garden, keep in mind that certain plants, including root crops and asparagus, don’t do well in containers indoors but lettuce and herbs do.

  5. Sow your seeds. Put organic seedlings in small, starter pots of dirt to get them going, and then transplant them into the ground or into bigger pots after they sprout. If you don’t have patience for the seed thing, you can also go to an organic nursery or a local organic farm and purchase some small starter plants.

  6. Pay attention to instructions. The seed package or the informational tag on a starter plant should indicate what kind of care the plant needs, such as how much sunlight or water. Some seeds do great when you plant them directly in a small trench; others, like squash, zucchini, cucumbers, melons, and pumpkins do well when planted in a mound of dirt; and lettuces and dill require a lot of light to sprout, so don’t bury them within an inch of their life, just sprinkle a bit of soil on top of them. Most plants need at least six hours of sun a day; keep that in mind when choosing your optimal planting location.

  7. Control weeds and pests naturally. Since an organic garden is pesticide-free, you’ll need to find alternatives to the typical chemicals non-organic gardeners use. Spread bark mulch or straw around the garden to discourage weeds. When weeds do appear, just pull them out by hand, making sure to remove the whole weed, including the root. If you have a pest problem, go online and find out what kind of organic solutions work best to eliminate the annoying little buggers. Take the same tactic for anything else that might stump you during your gardening adventures. There are a million organic-gardening Web sites that can provide you with valuable tips and advice.

Soon, you’ll be kicking butt at organic gardening and enjoying the benefits of a healthy weight, a reduced risk of diabetes, cancer, and other illnesses, and a delicious diet free of scary hormones and nasty chemicals. It’ll be totally worth it!

5 Tips for Beating the Heat

Summer is in full swing and the mercury is rising. When you're exercising or playing outdoors, it's important that you take care to keep yourself cool. My fitness plan is tough enough — you don't need to add heatstroke to the equation! Follow these tips to make sure you stay safe in hot or humid weather.

Time it right. The hottest part of the day usually falls between 10 a.m. and 3 p.m. Do your workout early in the morning or in the evening, when the sun isn't directly overhead and the temperature is a little cooler.

Dress for the weather. Your body cools itself in part by perspiring. You'll help the process if you wear lightweight, somewhat loose-fitting clothing that allows the sweat to evaporate from your skin. Choose lighter colors because they won't absorb as much heat from the sun, and consider a hat or a visor to keep the sun out of your eyes.

Wear sunscreen. The last thing you want is a sunburn — it'll keep your skin from cooling off and sap precious fluids. Choose a sunscreen free of oxybenzone, a chemical that has been linked to hormone disruption. Use Skin Deep, the Environmental Working Group's cosmetics database, to see if your sunscreen is safe, and apply it at least 30 minutes before you head outside.

Drink lots of water. Sweating can dehydrate you very quickly, so it's important to keep drinking water. Drink 4 to 8 ounces every 15 minutes while you work out. If you exercise for more than an hour, you may need a sports drink or a snack to replace the salt and other electrolytes you lose as you sweat.

Watch your heart rate. In reaction to heat, your body increases blood flow to your skin in an effort to cool you off. The result is less blood for your muscles and an elevated heart rate. If you're not used to working out in the heat, you might find that you'll reach your target heart rate with less intense exercise than usual. Take it slow at first, and gradually increase your intensity.

The Danger of Diabetes

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You may have heard the news that the rate of type 2 diabetes is increasing dramatically. You may also be aware that type 2 diabetes is affecting increasing numbers of children and teens (which is one of the reasons why it's no longer referred to as adult-onset diabetes). And because the symptoms of diabetes develop slowly over time and can be easily missed, many people with diabetes don't even know they have it.

Experts say our sedentary lifestyle combined with easy access to high-calorie, low-nutrition foods are the prime causes. Or in other words, our modern habits can be bad for our health!

If you haven't had your blood sugar evaluated recently, ask your doctor whether you should have this simple blood test. Testing can also show if you have a precursor condition called prediabetes, in which blood sugar levels are higher than normal but not as high as in full-blown diabetes. People with prediabetes are at higher risk of developing diabetes, but they can often head off the illness by taking steps to improve their diet and lifestyle — just as you are doing with the Duke Diet & Fitness Online program! Losing excess weight is another excellent way to cut the risk of developing diabetes.

If your doctor does discover you have diabetes, it's not something you want to ignore. Unmanaged diabetes has many dangerous health consequences, including increased risk of heart attack and stroke, kidney damage, nerve damage, and more. Staying on top of diabetes and controlling blood sugar levels (and the elevated blood pressure and cholesterol levels that often accompany diabetes) are the keys to avoiding these consequences.

So if you haven't been tested for diabetes recently, talk to your doctor this week. If it turns out that you have higher-than-normal blood sugar levels, learn all you can about managing them. When it comes to diabetes, ignorance isn't bliss.


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Wednesday, July 18, 2012

An Easy Cheesy Frittata Recipe

If you love eating bacon, here's a recipe swap idea to try: turkey bacon. It's good as an ingredient or in recipes — and at any time of the day. You'll enjoy the bacon flavor you love while staying on track with a sensible weight management plan.

For a tasty dish you can serve right from the pan, try the flavorful, calcium-rich Easy Cheesy Frittata. It's sure to become a family favorite — and the best part? It's simple to make, but looks like you spent hours in the kitchen!

Easy Cheesy Frittata

Ingredients

  • 4 whole eggs
  • 4 egg whites
  • 2 tbsp. water
  • 1 cup 2% milk shredded mozzarella cheese, divided
  • 1/2 cup chopped seeded tomatoes
  • 2 slices turkey bacon, crisply cooked, crumbled
  • 1/4 cup chopped fresh basil

Preparation
Heat oven to 350°F. Beat whole eggs, egg whites and water with whisk in medium bowl until blended. Stir in 1/2 cup cheese, tomatoes, bacon and basil. Pour into greased 9-inch pie plate. Bake 25 min. or until puffed and golden brown. Sprinkle with remaining cheese; bake 5 min. or until melted.

Prep Time: 10 min
Total Time: 40 min
Makes: 6 servings

Per Serving: 120 calories, 7 g total fat, 3 g saturated fat, 150 mg cholesterol, 260 mg sodium, 2 g carbohydrates, 0 g dietary fiber, 0 g sugar, 13 g protein. Good source of calcium (30% DV), vitamin A (15% DV), vitamin C (2% DV), and iron (4% DV).

Dealing With a Weight-Loss Plateau

From time to time, you might notice that the scale stops moving even when you think you're following your meal and fitness plans to a tee. It's called a weight-loss plateau, and the important thing to remember is that you will get past it!

When a plateau occurs, try these techniques to get the scale moving again:

Stick to your efforts: Now is not the time to jump ship on your weight-loss journey. Instead, it's time to be morediligent about following your plan.

Step up your self-monitoring: Often, people hit plateaus after they stop monitoring how much food they're eating and how much exercise they're getting. Start keeping records again — looking over them will probably tell you where the problem lies.

Shake it up: It's a great time to change your workout routine. If you walk most of the time, try biking, swimming, or aerobics instead. Or you may want to increase the intensity of your current activity. A change in your routine often gets things moving.

Pay attention to portions: Over time, "portion creep" can happen. We think we are estimating the amount we are eating accurately, but in fact we have gradually begun underestimating portion sizes. Go back to weighing and measuring portions for a little while — this will remind you what appropriate portions look like, putting your ability to "eyeball" them back on track.

Remember recording: If you've gotten out of the habit of writing your food and exercise, this is a great time to restart, even if it's just dinner, or all food one day a week. You might discover why weight loss has stalled faster than you expected.

Write it out: Turn to your Lifestyle Journal to reconnect with your motivation for starting this journey. Read some older entries to reignite that initial spark. Jot down all the benefits of your efforts to date. Brainstorm ideas for facing the plateau. Express your feelings. Explore negative self-talk. Writing about it will help keep you motivated.

Remember, while weight-loss plateaus are frustrating, they are also normal and quite common. But don't let a plateau turn into an excuse to give up. Hang in there — the results will be well worth it.

Tuesday, July 17, 2012

A Gym-Free Cardio Workout

To get a good cardiovascular workout, you don't need a gym membership, a fitness class, or expensive equipment. Consider the following nongym options to get your blood pumping. (Note that the number of calories burned is based on a weight of 150 pounds. If you weigh less, you'll burn fewer calories; if you weigh more, you'll burn more.)

  • Walking: Strap on your sneakers and burn between 200 and 300 calories an hour, depending on your speed.
  • Running: When you're ready, pick up the pace and burn between 250 and 400 calories per half hour spent pounding the pavement.
  • Bicycling: Dust off that bike, take it for a spin, and burn about 500 calories an hour.
  • In-line skating: Dig those in-line skates out of the closet and burn up to 800 calories an hour.
  • Cross-country skiing: If you live in an area that gets snow in the winter, hit the trails. You'll burn between 300 and 500 calories an hour, depending on the terrain and your intensity.
  • Jumping rope: Get in touch with your inner child with this old recess pastime that can burn 180 calories in 20 minutes.

Regardless of the activity you choose, remember to start slow and build intensity over time. Aim for a pace that gets your blood pumping but leaves you able to comfortably carry on a conversation. If you have any orthopedic issues, it's best to choose lower-impact activities, such as walking and bicycling. Both are a great way to stay active.

The Hormone You Always Want More Of

Growth hormone (sometimes referred to as HGH, for "human growth hormone") is something we all want more of. It builds muscle, burns fat, helps you resist heart disease, and protects your bones — among many other health benefits. By increasing your muscle mass, growth hormone raises your resting metabolic rate and gives you more power for your workouts. It also helps you tap into your fat stores for fuel and discourages your fat cells from absorbing or holding on to any fat floating around in your bloodstream.

In addition to these amazing feats, growth hormone helps your liver synthesize glucose, and it promotes gluconeogenesis, a really cool process that allows your body to create carbs out of protein. This helps you lose fat faster while providing your brain and other tissues with the energy they need.

As with so many other beneficial hormones, production of growth hormone declines with age, and many things we do speed the decline:

1. We deprive ourselves of good-quality sleep. Growth hormone is released in adults in an average of five pulses throughout the day, the largest of which happens during deep sleep. Shortchange yourself on sleep and you'll shortchange yourself on growth hormone.

2. We eat too many low-quality carbs. Refined carbs, such as those in white bread and white rice, keep our blood sugar and insulin levels high, which suppresses the release of growth hormone. Protein, on the other hand, can facilitate the release of higher levels of growth hormone.

3. We don't exercise enough. When you don't exercise and your muscles become insulin-resistant, you increase your level of circulating insulin, which further suppresses growth hormone. We need to get off our butts and capitalize on this incredibly healthy hormone! One surefire way we can turn our bodies into growth hormone factories is with intense exercise. During intense exercise, and especially during interval training, growth hormone encourages the body to use fat as its fuel instead of glucose. Not only does this help you burn fat while you exercise, but it stabilizes your blood glucose level so that you have the energy to keep exercising.

Monday, July 16, 2012

An Easy Way to Save Money and Calories

Are you having trouble staying within your budget, both for dollars and for calories? Then ask yourself: How many times a week do you eat at restaurants and fast-food joints? If you're serious about losing weight, you need to keep dining out to a minimum.

The simple truth is, when you don't make a dish yourself, you really can't know what's in it or where the ingredients come from. You can ask all the right questions about whether the chef uses organics; you can speak up and ask to have your food grilled instead of fried; and so on. But unless you're in the kitchen with the chef, you can't know whether the quality of the ingredients is good or whether they're being prepared in healthy ways. Restaurants are businesses, and they are out to make money — many of them use the cheapest ingredients possible, like trans fats, high-fructose corn syrup, nonorganic meats and vegetables...the list goes on!

By cutting back on eating out, you'll save a fortune — money you can spend on healthy groceries! Plus, you can guarantee that everything you're putting into your mouth is fresh and healthful. And you can control your portion sizes.

Of course, you can't always make your own food or control your environment. I do still eat out, but for no more than five meals a week, and when I do, I order white fish or wild-caught salmon, healthy whole grains such as brown rice, and plenty of vegetables. Your options may not always be perfect, but it's still up to you to make smart choices.

Shake Recipes

Almond Joy Shake: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 1/2 Tsp Coconut Extract, 1 Tbsp. Cocoa Powder, and 6 Ice Cubes. Blend well in blender.

Angel Food Cake: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 1/2 Tsp Coconut Extract, 1/2 Tsp Vanilla Extract, and 6 Ice Cubes. Blend well in blender.

Apple Mango Freeze: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 3 Tbsp. Unsweetened Applesauce, 1 Cup Frozen Mango Chunks, and 6 Ice Cubes. Blend well in blender.

Berry Peach: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 1/2 Cup Peaches, 1/2 Cup Strawberries, 6 Ice Cubes. Blend well in blender.

Berries and Cream: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 1/2 Cup Raspberries, 1/2 Cup Strawberries, 1/2 Tsp Vanilla Extract, and 6 Ice Cubes. Blend well in blender.

Birthday Cake: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 1 Chocolate Flavor Pack, 1/2 Tsp Butter Buds (or butter flavoring), 1/2 Tsp Vanilla Extract, and 6 Ice Cubes. Blend well in blender.

Blueberry Cheesecake: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 20 Blueberries, 1 Tbsp Graham Cracker Crumbs, 1 Tbsp "Sugar Free" Cheesecake Pudding Mix, and 6 Ice Cubes. Blend well in blender.

Blueberry Peach Cobbler: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 20 Blueberries, 1 Cup Peach Slices, 1 Tsp Vanilla Extract, and 6 Ice Cubes. Blend well in blender.

Butterfinger: 8oz Almond Milk, 2 Scoops Vi-Shake Mix, 2 Tbsp "Sugar Free" Butterscotch Pudding Mix, 1 Tbsp Reduced Fat Peanut Butter, and 6 Ice Cubes. Blend well in blender.

How to Lose Belly Fat (Beyond Crunches!)

Question:

I've been doing crunches religiously, but I'm not getting flatter abs! What do I have to do to lose belly fat?

Answer:

Contrary to popular belief, toned abdominals don't come from doing a million crunches alone. In fact, you may already have abs of steel — they may simply be covered by a layer of insulation. A three-pronged attack is needed to really flatten the tummy!

  • The first thing that's necessary is a fat-burning cardio workout, like running, biking, or using a treadmill, a stair climber, or an elliptical machine three times a week for at least 20 minutes.
  • The next thing that'll help shrink your middle is exercises that target each of the different abdominal muscle groups as well as your lower back; try adding reverse sit-ups, for example. Focus on using good form and really tightening those muscles.
  • Finally, you need to eat healthy foods and watch your portion sizes and calorie intake. If you do all three of these things, you should see a difference in about two weeks. So go for it — it's worth it!

Six Ways to Spread Positivity!

Most of us respond better to encouragement than we do to criticism. No one likes to be reprimanded about what they're doing wrong, or told what they shouldn't do — but few people would pass up a kind word from others that reinforces a good choice they've made!

My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life. It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.

I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others — how you can reinforce their good choices and inspire them to live well too!

Here are a few ideas:

  • Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
  • Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be. Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
  • Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
  • Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
  • If your best friend is overweight, listen to what she says about her self-image. Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
  • Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.

Does "Fat Free" Mean "Calorie Free"?

When fat-free and reduced-fat snack foods like cookies and chips flooded the market a few years back, they were heralded as a major advance in the battle against obesity. Not to miss the bandwagon, makers of foods that never contained fats to begin with — like pretzels and gummy bears — proudly added the words "fat free" to their labels.

But soon people began to see that fat-free foods weren't the answer they had been hoping for. Instead, they found that even though they were eating less fat by choosing these foods, they were still eating far too many calories and gaining weight.

One problem was that many people took "fat free" to mean "calorie free." In fact, fat-free foods can contain nearly the same number of calories as the original versions. For example, one brand of reduced-fat sandwich cookies contains 150 calories per serving, while the original version contains 160 calories per serving. That isn't a very significant difference.

Another problem was that many fat-free snacks aren't very filling for their calorie count, so it's easier to eat a lot of calories and still not feel full. Compare how satisfied you'd feel after eating a few fat-free cookies to how you might feel after eating 5 cups of air-popped popcorn or 3 cups of watermelon chunks, for example. All of these portions have the same number of calories — about 150 — but there's a big difference in how "full" you'd feel when you were done.

The bottom line is that there's more to losing weight and keeping it off than just cutting out fat. Remember, fat free is only one part of the story. Don't be deceived. Remember to read labels, count calories, and compare fat-free options with other healthy choices.

Friday, July 13, 2012

Burn Those Cardio Calories Outdoors!

Does doing the same cardio routine at the gym make you feel like a hamster on a wheel? If so, why not go outside and get a change of scenery? Exercising outdoors can be a hit-or-miss proposition depending on where you live and the season, but when the weather is decent, there should be nothing stopping you. Take advantage of summertime to enjoy the fresh air! Here are some great alfresco cardio options to get you out of the gym.

  • Hiking: This is an awesome workout that I happen to love. It allows you to spend time in nature and discover your surroundings. Also, because of irregular terrain, you'll work your core muscles more than you would on a treadmill.
  • Running: Getting off the treadmill and running outside might help you burn even more calories. Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by doing intervals in which you run backward.
  • Swimming: Cool off, tone muscles, and get your cardio in. If you're just beginning to exercise, the pool is a great place to get started. Water provides more resistance than air, so it can make your muscles expend more energy than they would on land. Use a kickboard if you have one: Hold on to the board and use your legs to power you across the pool. Run or walk across the pool, tread water, or hold on to the side of the pool and just do kick drills for as long as you can.
  • Biking: Why not ride your bike to work instead of driving? You can commute and burn calories (not to mention save gas money)! Biking is an excellent means of exploring and a good calorie burner. It can be a great option if you're dealing with an injury, because it's low impact, causing less strain. But remember, a road bike is a totally different animal from a stationary or recumbent bike, so take it nice and slow at first until you get used to being on the open road.

Don't forget your everyday sports either — basketball, soccer, and the like are fun activities that allow you to get together with friends, get a cardio workout in, and enjoy the great outdoors.

The Risks of Abdominal Fat

Medical research has found that where your body stores excess fat can affect your risk of health problems. Studies have shown that fat gained around the abdomen, or "belly fat," is the most dangerous, while fat in the hips, thighs, and buttocks appears to be less so.

A large waist — greater than 40 inches for men or 35 inches for women — has been linked to increased risk of many serious illnesses, including heart disease, high blood pressure, type 2 diabetes, and abnormal cholesterol.

While sit-ups will tone your abdominal muscles, the best way to banish belly fat is to engage in cardiovascular activities, such as walking, swimming, aerobics, and bicycling. Anything that gets your blood pumping will help your body burn off stored fat in the stomach area and elsewhere.

Just as important in the fight against belly fat is reducing calorie intake while still eating a balanced diet. Fruits and vegetables, whole grains, lean proteins, and the like fill you up but don't contain a lot of fat or calories. Avoid fat-laden, fried, and sugary foods. Since excess alcohol intake seems to be linked to abdominal fat deposits, drink alcohol in moderation, if at all.

Some research has suggested that stress is linked to abdominal weight gain. So if you're constantly feeling under the gun, try to eliminate additional stress in your life. In situations where you can't cut out stress, practice relaxation techniques and other stress-management skills.

When it comes to winning the war against abdominal fat, this three-pronged approach — exercise, a healthy diet, and stress management — is your best ally. Your health will reflect your efforts!

Wednesday, July 11, 2012

6 Things Never to Do to Lose Weight

Fighting the battle of the bulge can range from following a sensible diet to benign ill-guided efforts to extreme, downright risky behaviors. Some behaviors are unlikely to cause harm because they cannot be sustained long enough to do damage but other dieting tactics can be downright risky and cause serious health consequences.

“People get so focused on weight loss they are willing to do unproven and potentially dangerous things that can backfire and cause serious health problems,” says Michelle May, MD, an Arizona-based weight management doctor.

Extreme dieting can also lead down the path and increase the risk of developing eating disorders, says eating disorder specialist Connie Diekman, MEd, RD.

Skipping meals, weighing in every day, eliminating food groups, or relying on supplements to fix a junk food diet are not among the best ways to lose weight, but these behaviors are unlikely to cause significant health consequences.

WebMD consulted diet experts to identify the most dangerous efforts you should NOT use to lose weight.

Starvation, fasting, or very low-calorie diets.

Severely slashing calories leads to weight loss but the lost weight includes precious muscle mass and poses health risks -- and most people end up regaining all the weight, plus some.

“Rapid weight loss by critical calorie restriction causes water, some fat, and muscle loss, which ultimately decreases metabolism so the body needs fewer calories to survive,” says May, author of Eat What You Love and Love What You Eat. It also causes a shift toward a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes.

Don’t cut calories below 1,200 per day; otherwise you will struggle to meet nutrient needs, fuel activity, and satisfy hunger. Keep in mind that when you lose weight quickly, you tend to pack it back on with more fat and less muscle, which lowers your metabolism and calorie needs.

Dubious supplements and over-the-counter diet pills that make grand promises.

If it sounds too good to be true, it probably is. Diet pills, potions, and concoctions purchased over the counter or ordered through the Internet are unlikely to be effective, not necessarily safe or capable of delivering on the oft exaggerated promises.

Over-the-counter diet pills may not appear to be dangerous , but they can still cause harm. “Most diet pills are nothing more than a quick fix loaded with caffeine and diuretics that can lead to dehydration and electrolyte imbalance," says Diekman, director of nutrition at Washington University in St. Louis.

The FDA does not give supplements the same scrutiny as prescription drugs. Some over-the-counter or Internet products “can be harmful, ineffective, and a waste of money,” says American Dietetic Association spokeswoman Jeannie Gazzaniga-Moloo, PhD, RD.

The FDA urges people to report dangerous supplements through its MedWatch program. Buyers beware: Just because it says it is natural, doesn’t necessarily mean it is safe or good for you.

The hCG (human chorionic gonadotropin) diet is a good example of a plan that isnot FDA approved for weight loss, yet legions of dieters are using it. Weight loss from The hCG Diet, May says, likely has more to do with the 500-calorie restriction, not the hCG from urine of pregnant women. It has the same risks as a very low-calorie diet, along with unknown risks associated with long-term use of hCG. Some doctors even dispense risky therapies from their offices that are not approved for weight loss.

Forget supplements and diet pills. Instead, Moloo says, rely on healthy foods to help you lose weight.

Cleanses or detox plans.

Cleansing for a colonoscopy is necessary to examine your colon, but cleansing to clean out your body’s system of toxins is unnecessary. Cleanses cause weight loss from water and stool weight, at best, but they can be dangerous and carry risks of dehydration, electrolyte imbalance, and more.

“Losing lots of fluid without medical supervision is risky and when combined with fasting, even riskier. Your body is uniquely fine-tuned to detoxify and excrete toxins, so cleanses are unnecessary and can lead to serious complications by messing with your body’s finely-tuned system,” May says.

Instead of detoxifying, be more mindful of what you eat. If you want to cleanse or detoxify your body, drink plenty of water and eat lots of high-fiber foods.

All forms of purging.

Purging includes making yourself vomit, chewing food and spitting it out, and abusing laxatives. “These unhealthy and unsafe behaviors are not uncommon on college campuses, pose serious health problems, and are the first step in the development of eating disorders,” says Diekman who counsels students with eating disorders at Washington University.

Acid in the stomach is extremely strong, which is necessary to prepare food for digestion and absorption. Stomach contents are meant to stay in the stomach, not be regurgitated into the esophagus and mouth. “Extremely acidic vomit can cause erosion in the esophagus, mouth, and on tooth enamel, which can increase risk for certain cancers, tooth decay, and more when purging becomes a ritual,” Diekman says.

Regular purging by vomiting or abuse of laxatives also causes excess fluid loss that can cause serious dehydration and electrolyte imbalances.

All of these forms of weight loss are dangerous but the most dangerous is the use of syrup of Ipecac, Diekman says. “One dose can trigger cardiac irregularity and can lead to cardiac arrest.”

Purging in all its forms is no way to whittle down the waistline; it is extremely dangerous and not recommended by experts. Eating and drinking responsibly is a much healthier and safe weight loss approach, but if you cannot control your behavior, seek medical help.

Obsessive behaviors such as extreme exercising.

Extreme exercise may make for good reality television but in the real world, it can cause grave problems. Extreme exercise is physically intense on the body, causing severe wear and tear, increasing the risk for injury, dehydration, electrolyte imbalance, and psychologically turns exercise into punishment for eating, says May.

The American Academy of Sports Medicine and American Heart Association recommend getting at least 30 minutes daily, five days a week of moderately intense cardio or 20 minutes daily, 3 days a week of vigorous intense cardio and 8-10 strength-training exercises, 8-12 repetitions, twice weekly.

Despite the recommendations from authorities, some people think more is better and go way beyond what’s healthy, and obsessive exercise controls their lives in an unhealthy manner.

Engage in regular physical activity for all the health benefits, including stress relief because if you ignore the stressors in your life, it can cause the release of hormones such as cortisol that increase appetite and fat storage, Moloo says.

Legal and illegal drugs

Using drugs other than prescription weight loss drugs intended for weight loss is a grim mistake and fraught with all kinds of consequences.

“The potential risks associated with abusing drugs, such as cocaine, speed, attention deficit disorder, thyroid, and diabetes medications to lose weight far outweighs any health benefit you may get from the weight loss," Moloo says. Just some of the unintended risks include, “physical and psychological addiction, social and financial problems, strain on relationships, anxiety, severe headaches, stroke, heart, lung, and kidney problems.”

Using illegal drugs for any purpose is strongly discouraged and using legal drugs for their unintended purpose without medical supervision is dangerous.

Tobacco Use

For decades, public health officials have discouraged smoking because of its countless health risks, yet some people -- especially young adults -- use smoking as a diet strategy.

Nicotine has been shown to be an appetite suppressant, yet the risks of smoking vastly outweigh any supposed benefits of cigarette smoking.

Smoking harms nearly every organ of the body, causes cancer, cardiovascular, respiratory, and other diseases, reduces the health of smokers in general and increases risk of death.

Beyond the numerous health risks, weight gain is often a side effect when smokers try to kick the addictive habit.

Bottom line: Don’t smoke for any reason, least of all to promote weight loss.

Best Weight Loss Practices

Choose a diet that works for your lifestyle. Studies show the best diet is the one you can stick with long term. Use common sense, listen to your body, be mindful of what you eat and pass on expensive, risky, and worthless weight loss schemes or products that are unproven.

Seek expert advice from your doctor or a registered dietitian if you are concerned that your weight loss methods may be bordering on extreme or unhealthy.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Column

Considering a Therapist?

If you've never considered working with a therapist on your food and weight issues, perhaps now is the time to think about it. Understanding the complex emotions behind overeating, binge eating, or other unhealthy habits — and then changing those habits — can be difficult to accomplish on your own. And simply following a "diet" may not help you "unlearn" some old habits or unhealthy emotional coping strategies.

Behavioral health professionals who specialize in eating and weight problems are trained to help you uncover these connections and support you in breaking old patterns. A therapist can also help you clarify your goals, identify possible barriers and come up with ways to overcome them, and provide a constructive sounding board for your concerns.

Therapists are also trained to identify behavioral health problems — like anxiety, depression, and eating disorders — that may be contributing to your weight-loss struggle.

If you'd like to give therapy a try, be sure to call several potential therapists and ask about their experience dealing with food and eating issues. Once you have found someone you think you will feel comfortable with, schedule an appointment or consultation and give it a try.

Remember, when you're trying to make positive life changes, you need all the support you can get. Working with trained professionals can help you meet that need in a professional, confidential, safe, and constructive setting.

Five Painless Ways to Cut 500 Calories!

If you’ve been sticking to a healthy diet and have seen results, that’s great! But after a while, you may experience something that is all too common on a weight loss journey — a plateau. Don't stress! A slowdown in weight loss is totally normal at this stage in the game.

There are many things you can do to get past a plateau. Ramp up your exercise routine by adding an additional gym day each week; look for ways to squeeze in extra cardio during your normal day; or consider making a slight change to your eating habits. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they're gone! By eating just a bit less at each meal, you’ll also be practicing healthy appetite control. Here are some ideas:


  • Downsize it! Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
  • Avoid the fat. Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
  • Don't clean your plate. Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
  • Go for whole! Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
  • Skip the extras. Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions. Forget about them! You can do it!

Tuesday, July 10, 2012

Have you ever wanted to own your own business? Take a look at these opportunities!



Are You Drinking Clean H20?

Want an easy way to be good to your body? Stay hydrated by guzzling

down more water throughout the day. Water has zero calories, so it

doesn't add to your waistline. Plus, it aids in just about every

bodily function, including fat burning and energy production.

Unfortunately, the water that comes out of your tap may not be

free of flaws. Water authorities do not yet regulate many

endocrine-disrupting chemicals, and conventional water-treatment

methods weren't designed to remove them.

Studies have found trace amounts of pesticides, pharmaceuticals,

and other substances in municipal water supplies.

Don't be worried thirsty, though. You can get clean water by using

water filters religiously. First, go to EPA's Web site to learn about

your local water quality and the substances you're dealing with. Then,

consider the following three types of filters. Each has its pros and

cons, but combining two kinds of filters should get good results.

Reverse-osmosis unit: Using a semipermeable membrane

(which allows some molecules to pass through but not others), this

type of filter removes particles and molecules of dissolved

contaminants. Reverse osmosis can remove heavy metals,

bacteria, and viruses, and it may remove some pharmaceuticals.

However, it isn't effective for removing pesticides.

Distillation unit: This type of filtration system brings water to a boil,

then collects the steam and condenses it back into water, leaving

impurities (which need higher temperatures to boil) behind. Distillers

can remove heavy metals, bacteria, and viruses, but they can't

remove pesticides or pharmaceuticals.

Activated carbon filter: This type is the easiest to find and use.

It's available in faucet-mounted models, under-the-sink units,

and pitchers. Water flows through a carbon filter that attracts and

traps many impurities. The types of contaminants filtered vary by

brand, but all activated carbon filters remove chlorine, improve taste,

and reduce sediment. Most remove heavy metals and disinfection

by-products, and some remove parasites, pesticides, radon, and

volatile organic compounds (VOCs).

The Danger of Diabetes

You may have heard the news that the rate of type 2 diabetes is increasing dramatically. You may also be aware that type 2 diabetes is affecting increasing numbers of children and teens (which is one of the reasons why it's no longer referred to as adult-onset diabetes). And because the symptoms of diabetes develop slowly over time and can be easily missed, many people with diabetes don't even know they have it.

Experts say our sedentary lifestyle combined with easy access to high-calorie, low-nutrition foods are the prime causes. Or in other words, our modern habits can be bad for our health!

If you haven't had your blood sugar evaluated recently, ask your doctor whether you should have this simple blood test. Testing can also show if you have a precursor condition called prediabetes, in which blood sugar levels are higher than normal but not as high as in full-blown diabetes. People with prediabetes are at higher risk of developing diabetes, but they can often head off the illness by taking steps to improve their diet and lifestyle — just as you are doing with the Duke Diet & Fitness Online program! Losing excess weight is another excellent way to cut the risk of developing diabetes.

If your doctor does discover you have diabetes, it's not something you want to ignore. Unmanaged diabetes has many dangerous health consequences, including increased risk of heart attack and stroke, kidney damage, nerve damage, and more. Staying on top of diabetes and controlling blood sugar levels (and the elevated blood pressure and cholesterol levels that often accompany diabetes) are the keys to avoiding these consequences.

So if you haven't been tested for diabetes recently, talk to your doctor this week. If it turns out that you have higher-than-normal blood sugar levels, learn all you can about managing them. When it comes to diabetes, ignorance isn't bliss.

Put Your Best Foot Forward

When you work out, your feet can take a pounding. That's why it's so critical that you have the proper footwear for the job. Follow these tips to find your best fit.

Shop at the right time: Your feet swell throughout the day, so shop for shoes when they're at their largest — either at the end of the day or after a workout.

Bring your socks: To get a proper fit, bring along a pair of the kind of socks you plan to wear while working out. They can differ significantly in thickness from nylons and trouser socks.

Ask for help: Don't hesitate to ask for help with sizing, choosing the best fit, and finding accessories like socks and inserts. Chances are you'll find the most knowledgeable salespeople at specialty shoe stores that focus on athletic gear. Stores that sell running shoes, such as New Balance, will have staff who can correctly fit you in walking or running shoes.

Match your workout: While cross-training shoes can work for a wide range of activities, if you focus on one particular activity — whether it's walking, biking, running, aerobics, or a court sport like tennis or basketball — it's probably best to get a shoe made specifically for that purpose.

Go for comfort now: Forget the idea that your shoes will stretch out or become broken in over time. Choose a pair that feels great the minute you put them on. Plan to try on several brands and styles.

Check the fit: Pay attention to how the shoes fit. They shouldn't pinch, rub, be too loose or too snug on the sides, or slide forward or backward as you move. When you walk, your heel shouldn't slip out of the shoe.

Build in wiggle room: There should be roughly a half inch of space — about the width of your thumb — between your big toe and the tip of the shoe. You should be able to wiggle all of your toes.

Move around: Don't be afraid to walk, run, and jump your way around the store. Using your shoes is the best way to check for comfort, support, and fit.

Pay the price: While you don't have to get the most expensive shoe, don't skimp on quality. Good athletic shoes are designed to provide you with the proper support and cushioning — greatly reducing your risk of injury. Expect to pay between $70 and $120.

Replace your shoes regularly: Regardless of the quality of your shoes, they will take a beating if you use them frequently, and the most important part of the shoe — the support — will begin to break down. Expect to replace shoes every six to nine months.

If you haven't treated yourself to a comfortable, supportive pair of workout shoes yet, go shopping this week. Your feet will thank you.

Monday, July 9, 2012

Toning: Arms & Chest

A push-up is one of the best and most complete upper-body exercises. It's tried and true... proven to work. At first, this exercise should be done in a modified fashion.

You can do this off your knees as soon as you develop enough upper-body strength to support your torso. This is a very difficult exercise, so don't be discouraged if you are only able to do a couple. You'll get better at it... I promise!

How to Hit the Arms and Chest:

  • Kneel on a mat on the floor with your hands out in front of you.
  • Straighten your back and keep your head in line with your spine.
  • Slowly bend your elbows and lower your chest to the floor.
  • Straighten your elbows and return to the starting position.
  • Repeat this movement as many times as you can.
How Many: I recommend that you increase the number of repetitions gradually. Your goal is one set of 8-12 reps every time you do the exercise. As soon as you can do this with relative ease, add a second set (8-12 reps).

When You'll See Results: Do your push-ups at least four days a week and you will see a noticeable improvement in just three weeks! It will only take you a few minutes.