Here's part two of the video series on photo shopping pictures. Stay tuned for part three tomorrow.
Thursday, September 23, 2010
Wednesday, September 22, 2010
The Truth About Photo Shoots
This is part one of a three-part series about the photo shopping done in magazines and how it affects the consumers in terms of self-worth and the like. I'll post part two tomorrow and part three on Friday.
Tuesday, September 21, 2010
A Punch in the Face
by Doug Betts
(Note to the reader: I’m going to go off on a pretty big tangent, but I will reveal my point about mid-way through this piece. Stay patient while I go on and on, there is a pretty big payoff at the end! Also, you should know that I don't advocate violence. I'm only using it here to demonstrate a point!)
Everybody gets mad sometimes. Every once in a while you get really, really angry. I’ve ticked off a few people in my day (sometimes by doing nothing more than being a morning person!). I’m sure I’ve even driven a few people to fantasies of punching me in the face. Luckily, outside of competitive fighting, I’ve managed to avoid that. I’ve often wondered about that fine line between throwing a punch and holding back. We stop ourselves in the name of being civilized. Fighting is kind of taboo in our society (to say the least). Obviously, some pretty major consequences can arise from it. They might hit back. We may be fined or incarcerated. We may even find ourselves the subject of a law suit. Aside from that, we worry about what people will think about us, so we take any desires we may have to hit someone, bottle them up, and store them deep down inside.
We’ve all seen those movies where one character, usually the antagonist, is just an all-out jerk to the main character. Throughout the movie, the main character maintains composure while this putz lays it on thick. You can see the frustration, the hurt, and the longing for the strength just to stand up to the verbal bully. Usually in the climactic scene, the main character, having gone through some sort of transformation, goes through a really bad string of demeaning insults brought on my the nemesis. Instead of the normal reaction, we find extreme relief to see the hero punch the villain square in the mouth.
What changed in the hero’s mind? Why did our protagonist ignore all of the aforementioned consequences? Because this formerly meek and meager person had enough. There’s only so far people can be pushed before they stop caring about consequences. If you get to that point, you’re willing to deal with whatever consequences arise.
Okay, before you start thinking that I’m advising you to go around punching people, I’d better tell you what all of this has to do with your quest for a flat tummy.
Just like punching somebody, getting serious about a weight loss program has consequences. We don’t normally call them that, but that’s exactly what they are. You will lose out on time to do other things. You will be sore. You will watch your friends eat all of your favorite foods while you abstain. Another similarity your weight loss program has with punching someone is the fact that most people won’t go that far. Most people will remain like the meek, meager version of the movie characters. There comes a time, however, where you have to stop caring about the consequences and go for it (the weight loss program, not punching somebody!). Only then will you drop your inhibitions. Only then can you exercise with appropriate vigor. Only then can you bring about positive change.
I know somebody who actually gets kind of a sick enjoyment out of the “consequences” that his goals bring. He’s of the mindset that these consequences are what will bring him closer to his goal. While everybody else is avoiding the consequences, he’s actually almost seeking them out! The same holds true for you, as well. Adopt the attitude of “yeah, bring it on!” Then take comfort in knowing that you are one of the few who is willing to face the fire and do what it takes to achieve a result.
So what now? Are you going to stay the same, or are you willing to really go for it? You need to decide right here, right now that you are willing to put up with all the bad stuff so you can get the good stuff. Consequences be dammed!
(Note to the reader: I’m going to go off on a pretty big tangent, but I will reveal my point about mid-way through this piece. Stay patient while I go on and on, there is a pretty big payoff at the end! Also, you should know that I don't advocate violence. I'm only using it here to demonstrate a point!)
Everybody gets mad sometimes. Every once in a while you get really, really angry. I’ve ticked off a few people in my day (sometimes by doing nothing more than being a morning person!). I’m sure I’ve even driven a few people to fantasies of punching me in the face. Luckily, outside of competitive fighting, I’ve managed to avoid that. I’ve often wondered about that fine line between throwing a punch and holding back. We stop ourselves in the name of being civilized. Fighting is kind of taboo in our society (to say the least). Obviously, some pretty major consequences can arise from it. They might hit back. We may be fined or incarcerated. We may even find ourselves the subject of a law suit. Aside from that, we worry about what people will think about us, so we take any desires we may have to hit someone, bottle them up, and store them deep down inside.
We’ve all seen those movies where one character, usually the antagonist, is just an all-out jerk to the main character. Throughout the movie, the main character maintains composure while this putz lays it on thick. You can see the frustration, the hurt, and the longing for the strength just to stand up to the verbal bully. Usually in the climactic scene, the main character, having gone through some sort of transformation, goes through a really bad string of demeaning insults brought on my the nemesis. Instead of the normal reaction, we find extreme relief to see the hero punch the villain square in the mouth.
What changed in the hero’s mind? Why did our protagonist ignore all of the aforementioned consequences? Because this formerly meek and meager person had enough. There’s only so far people can be pushed before they stop caring about consequences. If you get to that point, you’re willing to deal with whatever consequences arise.
Okay, before you start thinking that I’m advising you to go around punching people, I’d better tell you what all of this has to do with your quest for a flat tummy.
Just like punching somebody, getting serious about a weight loss program has consequences. We don’t normally call them that, but that’s exactly what they are. You will lose out on time to do other things. You will be sore. You will watch your friends eat all of your favorite foods while you abstain. Another similarity your weight loss program has with punching someone is the fact that most people won’t go that far. Most people will remain like the meek, meager version of the movie characters. There comes a time, however, where you have to stop caring about the consequences and go for it (the weight loss program, not punching somebody!). Only then will you drop your inhibitions. Only then can you exercise with appropriate vigor. Only then can you bring about positive change.
I know somebody who actually gets kind of a sick enjoyment out of the “consequences” that his goals bring. He’s of the mindset that these consequences are what will bring him closer to his goal. While everybody else is avoiding the consequences, he’s actually almost seeking them out! The same holds true for you, as well. Adopt the attitude of “yeah, bring it on!” Then take comfort in knowing that you are one of the few who is willing to face the fire and do what it takes to achieve a result.
So what now? Are you going to stay the same, or are you willing to really go for it? You need to decide right here, right now that you are willing to put up with all the bad stuff so you can get the good stuff. Consequences be dammed!
Try This
by Doug Betts
Here's a cool idea to try on your next workout. Forget about reps. Instead of counting how many times you can lift a particular weight, try setting a timer. You're not allowed to stop moving the weight until the time is done. There is a concept The known to the Exercise Science community as time under tension. The idea is that it doesn't matter how many reps you complete, just how long your muscles are working against resistance. I can't say I buy the theory completely, but I do think there may be some merit. If nothing else, it adds some variety to your routine. So if you're getting bored with your workout, stop counting and start watching the clock!
Best & Worst BBQ Foods
By David Zinczenko
Via Men's Health
Last July 4, Joey Chestnut earned his third consecutive victory in Coney Island’s Nathan’s Famous Hot Dog Eating Contest—the gustatory champ downed 68 hot dogs in 10 minutes. That jaw-dropping stat is made scarier still when you realize that Chestnut consumed over 20,000 calories in that time. That’s a whole day’s worth of calories ... per minute.
Now, your own Independence Day festivities may not rival Chestnut’s, but these days you could easily consume a full day of calories in one sitting—and that’s before you reach for seconds. When grills go wild, so do waistlines.
Luckily, for the best-selling weight-loss books Eat This, Not That! and Drink This, Not That! we created the following list of the best and worst summer barbecue foods. Choose the healthier option in each category, and save yourself over 800 calories (or more) at each meal.
Best and Worst Summer BBQ Meat
Eat This!
Pork Tenderloin (6 oz)
328 calories
11.5 g fat (4 g saturated)
95 mg sodium
Not That!
Cheeseburger (5 oz)
630 Calories
41 g fat (15 g saturated)
735 mg sodium
Pork tenderloin is one of the most underrated cuts in the meat case. It's not just lean, but loaded with thiamin, a B vitamin that converts sugar into energy. Compare that to the cheeseburger, which has nearly double the calories and four times the amount of fat.
Then again, maybe only a burger will do for you. If so, switch to grass-fed beef. You’ll get a leaner chuck with a higher concentration of omega-3s. Or check out our recipe for the healthy, delicious Green Chili Burger in our indispensable list from Cook This, Not That! of the 15 Best Recipes for Cooking Yourself Skinny! In just minutes you can save yourself time, money, and hundreds of calories!
Best and Worst Summer BBQ Side
Eat This!
Coleslaw (1/2 c)
150 calories
8 g fat (1 g saturated)
350 mg sodium
Not That!
Potato Salad (1/2 c)
190 calories
12 g fat (3 g saturated)
430 mg sodium
Potato salad is one of those foods that sounds healthier than it is. After all, potatoes ... good. Salad ... good. Here's the problem: Mayonnaise ... bad. Very bad. (Check out our shocking list of caloric calamities in 30 “Healthy” Foods That Aren’t. You'll understand just how food marketers try to trick you into thinking that salads, wraps, smoothies and other favorite foods are healthy.)
Of course, coleslaw is a vehicle for mayo as well, so it comes down to which vehicle is better for the environment that is your body. Coleslaw wins here by a nose; it has fewer calories and less fat, sodium, and carbs.
That said, if you have your heart set on potato salad, prepare it like the Germans do—that is, with a mustard base instead of mayo. This will cut close to 100 calories from each serving. (For other free health, fitness and nutrition secrets that will improve your life right this second, follow me on twitter here.)
Best and Worst Summer BBQ Snack
Eat This!
Tortilla Chips and Guacamole (about 10 chips)
160 calories
11 g fat (3 g saturated)
280 mg sodium
Not That!
Corn on the Cob with Butter
200 calories
7 g fat (4 g saturated)
190 mg sodium
It’s an American birthright to eat corn, but truthfully, it offers little nutritionally compared to a powerhouse like avocado. So stick with the chips. Choose a whole-grain chip like those made by Garden of Eatin’ and you’ll get a boost of fiber to go along with guacamole’s good monounsaturated fats.
Still want corn? Fine, but make it healthier by cutting back on the butter and sprinkling it with chili powder and lime juice. And remember: Cutting calories isn’t always a matter of watching what you eat. Watch what you drink, and you can trim over 400 calories from your daily diet, without actually altering your food consumption at all. See this must-have list of The 20 Worst Drinks in America for the liquids that should never pass your lips. If you go with the healthier alternatives listed you can lose more than two pounds of belly fat per week!
Best and Worst Summer BBQ Salad
Eat This!
Fruit Salad (1/2 c)
55 calories
0 g fat
5 mg sodium
13 g sugars
Not That!
Iceberg Salad with Ranch
175 calories
11 g fat (2 g saturated)
240 mg sodium
Besides mayonnaise, ranch is responsible for turning more healthy foods unhealthy than any other condiment. Instead of munching on the greens, dice up some melons, kiwi, and pineapple and then toss in a few grapes for good measure. This salad’s naturally sweet and loaded with fiber and antioxidants.
Best and Worst Summer BBQ Drink
Drink This!
Yuengling Lager
135 calories
12 g carbs
4.4% alcohol
Not That!
Budweiser American Ale
182 calories
18.1 g carbs
3.2% alcohol
American Ale might sound appropriately patriotic, but it’s the absolute worst of Bud’s mainstream bottles. Choose Yuengling instead. The Lager is full of flavor, not calories. And Yuengling is America’s oldest brewery. What's more patriotic than that?
Your summer feast starts right here, with our FREE grilling guides. You'll get dozens of recipes and cool techniques that will wow your family, friends, and neighbors with flavor.
------------
FOLLOW DAVE ZINCZENKO ON TWITTER and get FREE live-better secrets every day!
Sign up for the free Eat This, Not That! newsletter.
Check out these cutting-edge guides to fast and easy weight loss, the brand-new Men’s Health Big Book of Exercises and Women’s Health Big Book of Exercises.
Via Men's Health
Last July 4, Joey Chestnut earned his third consecutive victory in Coney Island’s Nathan’s Famous Hot Dog Eating Contest—the gustatory champ downed 68 hot dogs in 10 minutes. That jaw-dropping stat is made scarier still when you realize that Chestnut consumed over 20,000 calories in that time. That’s a whole day’s worth of calories ... per minute.
Now, your own Independence Day festivities may not rival Chestnut’s, but these days you could easily consume a full day of calories in one sitting—and that’s before you reach for seconds. When grills go wild, so do waistlines.
Luckily, for the best-selling weight-loss books Eat This, Not That! and Drink This, Not That! we created the following list of the best and worst summer barbecue foods. Choose the healthier option in each category, and save yourself over 800 calories (or more) at each meal.
Best and Worst Summer BBQ MeatEat This!
Pork Tenderloin (6 oz)
328 calories
11.5 g fat (4 g saturated)
95 mg sodium
Not That!
Cheeseburger (5 oz)
630 Calories
41 g fat (15 g saturated)
735 mg sodium
Pork tenderloin is one of the most underrated cuts in the meat case. It's not just lean, but loaded with thiamin, a B vitamin that converts sugar into energy. Compare that to the cheeseburger, which has nearly double the calories and four times the amount of fat.
Then again, maybe only a burger will do for you. If so, switch to grass-fed beef. You’ll get a leaner chuck with a higher concentration of omega-3s. Or check out our recipe for the healthy, delicious Green Chili Burger in our indispensable list from Cook This, Not That! of the 15 Best Recipes for Cooking Yourself Skinny! In just minutes you can save yourself time, money, and hundreds of calories!
Best and Worst Summer BBQ SideEat This!
Coleslaw (1/2 c)
150 calories
8 g fat (1 g saturated)
350 mg sodium
Not That!
Potato Salad (1/2 c)
190 calories
12 g fat (3 g saturated)
430 mg sodium
Potato salad is one of those foods that sounds healthier than it is. After all, potatoes ... good. Salad ... good. Here's the problem: Mayonnaise ... bad. Very bad. (Check out our shocking list of caloric calamities in 30 “Healthy” Foods That Aren’t. You'll understand just how food marketers try to trick you into thinking that salads, wraps, smoothies and other favorite foods are healthy.)
Of course, coleslaw is a vehicle for mayo as well, so it comes down to which vehicle is better for the environment that is your body. Coleslaw wins here by a nose; it has fewer calories and less fat, sodium, and carbs.
That said, if you have your heart set on potato salad, prepare it like the Germans do—that is, with a mustard base instead of mayo. This will cut close to 100 calories from each serving. (For other free health, fitness and nutrition secrets that will improve your life right this second, follow me on twitter here.)
Best and Worst Summer BBQ SnackEat This!
Tortilla Chips and Guacamole (about 10 chips)
160 calories
11 g fat (3 g saturated)
280 mg sodium
Not That!
Corn on the Cob with Butter
200 calories
7 g fat (4 g saturated)
190 mg sodium
It’s an American birthright to eat corn, but truthfully, it offers little nutritionally compared to a powerhouse like avocado. So stick with the chips. Choose a whole-grain chip like those made by Garden of Eatin’ and you’ll get a boost of fiber to go along with guacamole’s good monounsaturated fats.
Still want corn? Fine, but make it healthier by cutting back on the butter and sprinkling it with chili powder and lime juice. And remember: Cutting calories isn’t always a matter of watching what you eat. Watch what you drink, and you can trim over 400 calories from your daily diet, without actually altering your food consumption at all. See this must-have list of The 20 Worst Drinks in America for the liquids that should never pass your lips. If you go with the healthier alternatives listed you can lose more than two pounds of belly fat per week!
Best and Worst Summer BBQ SaladEat This!
Fruit Salad (1/2 c)
55 calories
0 g fat
5 mg sodium
13 g sugars
Not That!
Iceberg Salad with Ranch
175 calories
11 g fat (2 g saturated)
240 mg sodium
Besides mayonnaise, ranch is responsible for turning more healthy foods unhealthy than any other condiment. Instead of munching on the greens, dice up some melons, kiwi, and pineapple and then toss in a few grapes for good measure. This salad’s naturally sweet and loaded with fiber and antioxidants.
Best and Worst Summer BBQ DrinkDrink This!
Yuengling Lager
135 calories
12 g carbs
4.4% alcohol
Not That!
Budweiser American Ale
182 calories
18.1 g carbs
3.2% alcohol
American Ale might sound appropriately patriotic, but it’s the absolute worst of Bud’s mainstream bottles. Choose Yuengling instead. The Lager is full of flavor, not calories. And Yuengling is America’s oldest brewery. What's more patriotic than that?
Your summer feast starts right here, with our FREE grilling guides. You'll get dozens of recipes and cool techniques that will wow your family, friends, and neighbors with flavor.
------------
FOLLOW DAVE ZINCZENKO ON TWITTER and get FREE live-better secrets every day!
Sign up for the free Eat This, Not That! newsletter.
Check out these cutting-edge guides to fast and easy weight loss, the brand-new Men’s Health Big Book of Exercises and Women’s Health Big Book of Exercises.
Falling Off the Wagon
By Doug Betts
Director of Training, Core Fitness Solution
Have you ever fallen off the proverbial diet and exercise “wagon?” It can be tough to stay the course when the results seem to stagnate, or worse, back slide.
Here's a quote from a song by Robert W. Service that seems to fit appropriately in such a case:
"And so in the strife of the battle of life
It’s easy to fight when you're winning;
It’s easy to slave, and starve and be brave,
When the dawn of success is beginning.
But the man who can meet despair and defeat
With a cheer, there’s the man of God’s choosing;
The man who can fight to Heaven’s own height
Is the man who can fight when he’s losing."
There will always be times when your progress decelerates, stops, or
reverses, but remember to keep moving. As much as we like to think of the
process as science and the results as a foregone conclusion, sometimes
life gets in the way. Murphy's Law sometimes takes over your life. Dave
Ramsey - my favorite radio talk show host - would say that "Murphy" has
moved into your spare bedroom!
When short-term stuff starts getting in the way, we have to shift our
focus further out. This way, we realize that small deviations can be
overcome with small corrections. The fastest way between two points may be
a straight line, but that's only a theoretical construct. In reality,
straight lines don't exist. When you drive your car, you have constant
left and right movements of your steering wheel. Likewise, the space
shuttle (perhaps the most precise piece of machinery ever created) spends
an estimated 97% of its time correcting small deviations in its course.
There will always be setbacks. Just accept them as part of the process
(just like soreness was a part of the process when you first started!).
They are inevitable. The good news is that they are also temporary. Keep
trudging on!
When things get rough for me, I like to picture "Murphy" getting really
frustrated because no matter what kinds of twists, turns, setbacks, or
monkey wrenches he throws at me, he just can't get me to quit.
Don't let "Murphy" win!
The Worst Chips and Dips via Men's Health
By David Zinczenko
Consider the potato: It’s heavy. It’s brown. It’s gnarly. It grows in the dirt. It’s hardly the most appealing food on earth.
Now consider the Pringle: It’s light. It’s golden. It’s crispy. And it comes in a can! A tremendous improvement on the earthbound spud, right? Except for one thing: Pringles aren’t potatoes.
In fact, they’re only 42 percent potato, which means that every time you pop a Pringle, what you’re mostly eating is...um...something else. But what?
Oil. In fact, a single serving—just 14 chips—will grease up your innards with 11 grams of fat, as much as you’d get in a Burger King hamburger. And that’s exactly the problem with most chips: Food marketers have done to the potato and the ear of corn what British Petroleum did to the gulf: They took a great source of natural food, and covered it in oil.
Does that mean you can’t accompany your summer barbecue with a side order of chips and dip? Absolutely not. (I have a friend who followed the advice in Eat This, Not That! and lost 10 pounds of belly fat in six weeks and kept it off—without ever dieting!) There are plenty of healthy options out there. If you love potato chips, check out the Kettle Bakes line (the closest you can get to an unadulterated spud). If you’re into corn chips, Sun Chips Original is made from whole grains—meaning you’re upping your heart-healthy fiber intake with each bite. Below, I’ve listed some simple swaps you can make to help you stay slim all summer long—so you can literally “chip away” at your belly!
WORST REGULAR POTATO CHIP
Boulder Canyon Malt Vinegar & Sea Salt (~14 chips, 28 g)
150 calories
7 g fat (1 g saturated)
410 mg sodium
Boulder Canyon might boast “Natural Foods” on the packaging, but these chips contain nearly double the sodium of all the other major brands in the grocery store. To cut back on the sodium, opt for Popchips Salt & Pepper, instead. Popchips are neither fried nor baked—the potatoes “pop” with heat and pressure. It’s delicious ingenuity.
Eat This Instead!
Popchips Salt & Pepper (~20 chips, 28 g)
120 calories
4 g fat (0 g saturated)
290 mg sodium
Pay attention to how you chase your chips, too. Pick up the latest book in our series, Drink This, Not That!, and find out how watching what you drink can save you more than 400 calories a day.
WORST FLAVORED POTATO CHIP
Ruffles Cheddar & Sour Cream (~11 chips, 28 g)
160 calories
11 g fat (1.5 g saturated)
230 mg sodium
Ruffles are cut thick and crinkled, which means more fried potato is stuffed into each bite. Think of it this way: If you stretched out the crinkles, you’d have a massive hunk of fried potato. If you want a flavored crisp, go for anything from the Baked! Lays line, which has about 10 fewer calories per serving than almost any other brand of baked chips.
Eat This Instead!
Baked! Lays Barbecue Flavored (~14 chips)
120 calories
3 g fat (0.5 g saturated)
210 mg sodium
And remember: Not all food that sounds healthy is healthy. See for yourself—read 30 “Healthy” Foods That Aren’t.
WORST REGULAR CORN CHIP
Fritos Original (~32 chips, 28 g)
160 calories
10 g fat (1.5 g saturated)
160 mg sodium
Beloved Fritos are great for transporting bean dip to your mouth. But they’re decidedly not great for keeping off the belly fat. Choose the Baked! Tostitos Scoops! instead. They scoop just as well as the Fritos, with less than half the fat. And if you crack them in half, they’re roughly the same size, too.
Eat This Instead!
Baked! Tostitos Scoops (~15 chips, 28 g)
120 calories
3 g fat (0.5 g saturated)
130 mg sodium
WORST FLAVORED CORN CHIP
Tostitos Hint of Lime (~6 chips, 28 g)
150 calories
8 g fat (1 g saturated)
160 mg sodium
For Tostitos, a “hint of lime” includes partially hydrogenated soybean oil and artificial coloring. If you want lime-flavored chips, your best option is easily the Guiltless Gourmet line. It has fewer ingredients, less fat, and double the fiber of the Tostitos.
Eat This Instead!
Guiltless Gourmet All Natural Chili Lime (~18 chips, 28 g)
120 calories
3 g fat (0 g saturated)
200 mg sodium
WORST CHEESE DIP
Kraft Cheez Whiz Original Cheese Dip (2 Tbsp, 33 g)
90 calories
7 g fat (1.5 g saturated)
440 mg sodium
This glowing orange goop is pure junk. If you have a taste for cheese, save your calories for the real thing. We're especially fond of Tostitos Salsa Con Queso Medium. With the nutritional perks of tomatoes and peppers, salsa con queso beats straight cheese dip every time. Plus, you can eat twice as much for the same caloric punch (not that you should, of course!).
Eat This Instead!
Tostitos Salsa Con Queso Medium (2 Tbsp, 34 g)
40 calories
2.5 g fat (1 g saturated)
280 mg sodium
For life-changing nutrition and health secrets you can use instantly, follow me on Twitter. And for a more comprehensive list of disastrous beverages, and what to drink instead, check out the new losers on the 2010 list of the 20 Worst Drinks in America.
WORST PARTY DIP
Lay's Creamy Ranch Dip (2 Tbsp, 33 g)
60 calories
5 g fat (2.5 g saturated)
240 mg sodium
Make ranch your staple dip and you could be adding hundreds of low-quality calories to your snacking. Instead, choose hummus. This fiber- and protein-rich Mediterranean staple is perfect for dipping and slathering, and it has only a little over half the calories as nutritionally void ranch.
Eat This Instead!
Wild Garden Hummus Dip Roasted Garlic (2 Tbsp, 30 g)
35 calories
2 g fat (0 g saturated)
70 mg sodium
WORST SALSA
Tostitos Creamy Salsa (2 Tbsp, 32 g)
35 calories
3 g fat (0 g saturated)
150 mg
Salsa is typically the planet's finest condiment because it's packed with antioxidants that help prevent cancers and macular degeneration. Another benefit? It's typically no more than 10 meager calories per 2 tablespoons. Any salsa labeled "creamy," however, has been polluted with a dose of fatty oil. This Tostitos Creamy Salsa is more than three times as caloric as the Ortega Thick & Chunky. Maybe not such a big deal after one scoop. But after 10? You're looking at the caloric difference of four McDonald's McNuggets.
Eat This Instead!
Ortega Thick & Chunky Salsa Medium (2 Tbsp, 31 g)
10 calories
0 g fat
210 mg sodium
For the healthiest packaged foods around, check out 125 Healthiest Packaged Foods for Women and 125 Best Packaged Foods for Men.
WORST GUACAMOLE DIP
T. Marzetti Guacamole Veggie Dip (2 Tbsp, 29 g)
130 calories
13 g fat (2.5 g saturated)
240 mg sodium
Real guacamole is an incredibly healthy spread for chips and sandwiches alike. That's because avocados are rich with oleic acid, a healthy fat that helps to lower the bad cholesterol and raise the good. The problem, however, is that guacamole imposters are hiding in ever cooler in the country. This one from T. Marzetti is made up mostly of oil and sour cream.
Eat This Instead!
Wholly Guacamole Classic (2 Tbsp, 30 g)
50 calories
4 g fat (0.5 g saturated)
75 mg sodium
------------
FOLLOW DAVE ZINCZENKO ON TWITTER and get FREE live-better secrets every day!
Sign up for the free Eat This, Not That! newsletter.
Check out these cutting-edge guides to fast and easy weight loss, the brand-new Men’s Health Big Book of Exercises and Women’s Health Big Book of Exercises.
Lessons from The Biggest Loser
This week I watched a recent episode of The Biggest Loser. Which is odd for me, because I’m not usually a fan. That said, I am really starting to see the appeal. The season is now ended, but I happen to catch this episode where the remaining contestants run a marathon. That’s 26.2 miles! In just six months, these morbidly obese people went from completely out of shape to marathon runners!
As I watched I found myself in complete awe of these people. I workout regularly but I wondered if I could do what they were doing. Even if I had six months to train, could I do a marathon? It was downright inspiring to me.
How about you? What inspires you to do more, run harder, and persevere? I think that everyone who seeks to be fit is inspired by something. For millions the Biggest Loser has inspired them to lose weight. I have to say that I am blown away by the way it has helped so many people face their weight issues.
What inspires you to be healthy?
Bella Braised Chicken Recipe
1 tbsp unsalted margarine
2 medium onions chopped
2 stalks celery diced
1 carrot diced
2 cloves garlic minced
3 tbsp flour
¼ tsp ground pepper
Six 4oz boneless skinless chicken breasts
1 tbsp olive oil
One 14.5 oz can diced tomatoes
1 cup low sodium chicken broth
½ cup dry white wine
2 tbsp minced parsley
1 tsp dried thyme
Preheat oven to 325 degrees
In non-stick skillet melt margarine. Add onions, garlic, celery and carrot. Cook until softened. Transfer to casserole dish. Dredge chicken in pepper-seasoned flour, sauté in olive oil until brown. Arrange on top of vegetables in casserole dish. In same skillet cook tomatoes, broth, wine and parsley until boiling. Add to casserole and bake uncovered until chicken is cooked (about 1 hour). Yields 6 servings.
www.corefitnesssolution.com
Stretching: the Truth
By Lisa Ann Smith
Via Women's Health Magazine
Stretching is like backing up your PC: You know you should do it, but it's easy to blow off. Besides, you never really learned how. Stretch before you sweat? After? Are a couple of toe touches enough? If you're anything like us, you're so confused you may not bother stretching at all.
But that kind of play-and-pray strategy is risky. Unlike your computer, your body doesn't auto-save. You risk losing your range of motion and stability if you skip out on stretching. So we asked experts to analyze the research and give us the real deal.
What we learned: There are three key kinds of stretching. Combine them strategically (yet simply) and you'll prepare your muscles to expand and contract quickly so you can finesse your way around the field, up your flexibility, and promote healing between workouts.
Benefits of Morning Exercise
By by Stephanie Romero
via Families.com
There are some real benefits to morning exercise. There is just something about starting your day off with a good fitness routine that can really set a good pace for the day.
One of the benefits to exercise in the morning is that you get it done. If you are anything like me, putting off fitness until later doesn't always happen. In fact, most times if I don't get it in right away in the morning, it is very unlikely to happen later. Let's face it, life is filled with interruptions, distractions and so many things to do that it makes sense to first exercise.
When you exercise in the morning you are more likely to stick to a routine. A fitness routine is important to lose weight and get healthy. You also tend to eat better when you have exercised in the morning. Who wants to take the time to put in a good workout or a long walk, only to follow it up with a donut? Many times we are more motivated to eat healthier if we have started off the day on the right foot.
You will also find that you have more energy if you exercise in the morning. It may be difficult initially, getting yourself out of bed but once you do and you exercise, you will feel more energized to take on the day.
Research has also shown that those who exercise in the morning sleep better at night. When you workout later in the day, you cause an adrenalin rush that can be difficult to calm down when it's time to go to sleep.
A final benefit to exercising in the morning is that it puts you in a better mood. You feel better about yourself and that can create a more positive attitude about life in general. You feel more ready to take on whatever faces you that day.
If fitting in exercise has been difficult, try switching it to the morning and discover the benefits of it. You will be glad you did.
Your Excuses NOT to Exercise Stop Here! via Yahoo Shine
From Fonda-style leg warmers and g-string leotards, to massive gyrotonic machines, to uber-posh gyms, to The Biggest Loser televised boot camp, fitness has come a long way… all the way around. You see, as we learned in the 80s, the best way to get fit is to make it simple, accessible, and inexpensive. Yes, those machines do work… if you use them. And, yes, gyms do work… if you go… which may be why we are now a nation of fat people. It’s too easy to come up with an excuse not to work out: “Exercise equipment is expensive,” “it’s too time-consuming to go to the gym,” “I can’t afford a fitness trainer…” Well those excuses are no longer acceptable.
Thanks in part to the economy; we are going back to basics to get in shape. From at-home cardio on the Wii, walking with friends, and group exercise DVDs, you no longer have an excuse not to workout. To help renew your fitness attitude, May 1st will be the first annual World Fitness Day- a celebration of healthy and active living, and the brainchild of none other than fitness in the flesh- Jane Fonda. Attendees will learn about physical fitness from fitness experts and will be burning calories in group workouts.
To mark the occasion, some serious fitness trailblazers, including Jane Fonda, Richard Simmons, Billy Blanks, Denise Austin, Debbie Allen, and Dr. Sanjay Gupta, along with thousands of fitness fanatics, will come together, to transform Atlanta’s Georgia Dome into a workout wonderland, moving to the live tunes of the Pointer Sisters and Ludacris!
More than just celebrating fitness once a year, the concept behind World Fitness Day is to remind all of us that fitness is a lifestyle. Meaning? According to Denise Austin, “Fitness as a lifestyle means that you are dedicated to doing something active every day. It doesn’t take that much to get in good shape. If you’re too busy, tighten your tummy or do twists and rotations at your desk. Walk for 15-minutes at lunch. Just try a little something every day. It will become part of your life like brushing your teeth.” Working in extra steps during your day really does add up. Try this power walking interval exercise with walking legend, Leslie Sansone.
Make exercise and weight loss social by getting girlfriends together, put on a fitness DVD, and start a fitness program for you and your friends to use at your home. If you want to work out with a really big class, ExerciseTV* will be streaming the World Fitness Day “star”-studded classes live. Yes, you can work out with Jane Fonda too, if you tune in… Come on, get in shape girl!
Addition by Subtraction
Via Yahoo Health By By Mark Anders, Men's Health
Standard crunches
Abs are all about body fat. Once you get your percentage into single digits, try doing planks (work up to holding the position for 2 to 3 minutes) and Swiss-ball crunches (start with 10 reps and work up to 30 to 40). "Both are better than the standard crunch for bringing out your abs," says Tom Seabourne, Ph.D., C.S.C.S., an exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant.
Protein
Too much of a good thing can be, well, a bad thing. "Your body can use only so much protein, and then some of it is just converted into fat instead of going to your muscles," says Mike Bracko, Ph.D., C.S.C.S., an exercise physiologist at the Institute of Hockey Research in Calgary, Alberta. He recommends consuming no more than 0.5 to 1 gram of protein per pound of your body weight each day.
Calf Raises
"Squats work all those tiny muscles in and around the calves, so you don't need to use calf-raise machines," says Seabourne. He recommends doing three sets of eight to 12 squats with heel raises. Lower your body with your feet flat on the floor until your thighs are parallel to the floor. Pause, then stand back up and rise onto the balls of your feet.
Jogging
If you're devoting too much time to cardiovascular workouts, it could be compromising your muscle development. When you jog, you use mostly slow-twitch muscle fibers, and the constant pounding seems to have a shrinking effect on your upper-body muscles. It's best to do sprints for your cardio at a track or football field. On a treadmill, after a light 3-minute warmup jog, sprint for 30 seconds, then rest for a minute, and repeat this sequence for 10 minutes.
Curls
"Curls are a waste of time because they isolate a muscle group that's the size of an orange," says Juan Carlos Santana, M.Ed., C.S.C.S., director of the Institute of Human Performance in Boca Raton, Florida. Instead, work larger muscle groups with pulling exercises such as lat pulldowns and rows, both of which also work your biceps. Then do two or three sets of 12 to 15 repetitions of either barbell curls or standing dumbbell curls, says Santana.
Workout Streaks
"I've observed that when people finally take a day off in their weekly strength programs, they start to get stronger and bigger," says Seabourne. That's because muscles grow during rest. Two days a week of strength training per muscle group is all you need.
Rest Between Sets
"Less rest time can sometimes increase the amount of testosterone your body is producing," says Bracko. Try supersets—performing two exercises back to back without rest. For instance, do a set of bench presses immediately followed by a set of seated cable rows. Then rest for 90 to 180 seconds.
Leg Extensions
Switch to body-weight lunges instead. Leg extensions isolate only your quads, while lunges work your quadriceps and butt and force you to stabilize your abs, lower back, and hips.
Bench Presses
Do more pushups, which build core musculature and upper-body strength. Santana recommends limiting your bench presses to three to five sets per week and incorporating six to 12 sets of pushups, including three-point pushups and those in which you wear a weighted body vest, elevate your feet, or hold a medicine ball between your hands.
Chest Stretches Between Sets of Bench Presses
For up to 15 minutes following a static stretch, your muscles and tendons stay stretched and are temporarily weakened, says Bracko. "A doorway stretch done between sets of bench presses actually makes your muscles weaker, so you won't be able to lift as much," Bracko says. Save it for afterward, during your cooldown.
Interesting Comparison between a 250 lb Woman and a 120 lb woman
This is an amazing thermal comparison of a 250 lb woman and 120 lb woman and what that extra weight does to the muscloskeletal and visceral system.
Having no medical education, you should still be able to see, just by comparison, what 100+ pounds does to the body.
Nutritional Supplementation for Weight Loss – Ryan Carroll
Nutritional supplementation is a hugely debatable topic, but if you use common sense (like everything) and hopefully with the help of this article you’ll be able to figure out what your nutrition is lacking.
Most supplements today are gimmicky, overpriced, under-researched garbage that do not work and can be found simply by eating slighty better.
Fish oils increase the utilization of fat as energy and decrease the storage of fat, this is because of EPA and DHA’s ability to help make the insulin receptors more sensitive to circulating levels of insulin.Recommended Minimum Dosage: 3 grams per day in the beginning. After about 2 weeks of steady intake, the dose can be increased 1 gram. This should be repeated weekly until no further benefits are noticed. Then hold steady.
CLA (Conjugated linoleic acid):CLA is found in beef, turkey and dairy. It has been shown to reduce bodyfat stores. Since the demonization of saturated fats, Americans have become increasingly deficient in CLA. A huge benefit from CLA is its positive effects on glucose tolerance, glucose homeostasis and insulin sensitivity. People deficient in CLA will retain fat because their body isn’t allowing that fat to enter muscle cells to be used as energy.
Recommended Dosage: 5 grams per day
Whey Protein:
Consuming enough quality protein throughout the day from whole foods can be difficult, so supplementing is a good quick way to get it in.
Why whey?
Whey protein has one of the best amino acid profiles compared to the other protein options (casein, soy, egg, rice, ect.). Also, it is processed at a very high rate by the body and is low in lactose, for those that are sensitive.
Recommended Dosage: .25 grams per lb of bodyweight per day
*Chew shakes to help aid digestion
L-Carnitine:
L-Carnitine(ALC) is one of the best supplements for fat loss and strength increases, but only when you are eating right and exercising frequently. Studies have shown that ALC helps the body more readily use fat as energy, enhance cerebro and cardiovascular blood flow and improves cognition.
Recommended Dosage: 3-7 grams
*Your body processes this supplement within about 4-5 hours (depending on digestion), so don’t be too concerned with increasing the dosage more frequently than others. As always, listen to your body. The worst case scenario for this supplement would be a nice case of diarrhea.
Start with these 4 supplements and see if you notice any changes in energy, stamina, weight loss, brain function, or any of the other benefits I mentioned.
If nothing changes, readdress your diet, your sleeping, your dosage and finally, if you really need the supplement at all.
Lastly, below is a list of brands I recommend, that I feel are the purest and have had the most success with. I make no money from any of these sites, so don’t think it’s a pitch about some crappy supplement that I don’t believe in so I can make $.23 for every $100 you spend.
Recommended Nutritional Supplement Brands
(click to be redirected to their site):
www.designsforhealth.com
Recommendations:
-Krill Oil!!
-Paleo Meal for meal replacement
-Whey Protein for simple increase in just protein.
-L-Carnitine
www.biomatrixone.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.
www.thorne.com
Recommendations:-Whey Protein
www.multisupplements.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.
Most supplements today are gimmicky, overpriced, under-researched garbage that do not work and can be found simply by eating slighty better.
Primary Supplements for Health and Weight Loss:
Fish Oils-Fish oils are one of the most important supplements for general health, rapid body transformation, performance, brain function, joint stiffness and a multitude of other benefits. EPA and DHA contained in fish oils are the compounds that provide these benefits and they are practically absent in the average persons diet.Fish oils increase the utilization of fat as energy and decrease the storage of fat, this is because of EPA and DHA’s ability to help make the insulin receptors more sensitive to circulating levels of insulin.Recommended Minimum Dosage: 3 grams per day in the beginning. After about 2 weeks of steady intake, the dose can be increased 1 gram. This should be repeated weekly until no further benefits are noticed. Then hold steady.
CLA (Conjugated linoleic acid):CLA is found in beef, turkey and dairy. It has been shown to reduce bodyfat stores. Since the demonization of saturated fats, Americans have become increasingly deficient in CLA. A huge benefit from CLA is its positive effects on glucose tolerance, glucose homeostasis and insulin sensitivity. People deficient in CLA will retain fat because their body isn’t allowing that fat to enter muscle cells to be used as energy.
Recommended Dosage: 5 grams per day
Whey Protein:
Consuming enough quality protein throughout the day from whole foods can be difficult, so supplementing is a good quick way to get it in.
Why whey?
Whey protein has one of the best amino acid profiles compared to the other protein options (casein, soy, egg, rice, ect.). Also, it is processed at a very high rate by the body and is low in lactose, for those that are sensitive.
Recommended Dosage: .25 grams per lb of bodyweight per day
*Chew shakes to help aid digestion
L-Carnitine:
L-Carnitine(ALC) is one of the best supplements for fat loss and strength increases, but only when you are eating right and exercising frequently. Studies have shown that ALC helps the body more readily use fat as energy, enhance cerebro and cardiovascular blood flow and improves cognition.
Recommended Dosage: 3-7 grams
*Your body processes this supplement within about 4-5 hours (depending on digestion), so don’t be too concerned with increasing the dosage more frequently than others. As always, listen to your body. The worst case scenario for this supplement would be a nice case of diarrhea.
Start with these 4 supplements and see if you notice any changes in energy, stamina, weight loss, brain function, or any of the other benefits I mentioned.
If nothing changes, readdress your diet, your sleeping, your dosage and finally, if you really need the supplement at all.
Lastly, below is a list of brands I recommend, that I feel are the purest and have had the most success with. I make no money from any of these sites, so don’t think it’s a pitch about some crappy supplement that I don’t believe in so I can make $.23 for every $100 you spend.
Recommended Nutritional Supplement Brands
(click to be redirected to their site):
www.designsforhealth.com
Recommendations:
-Krill Oil!!
-Paleo Meal for meal replacement
-Whey Protein for simple increase in just protein.
-L-Carnitine
www.biomatrixone.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.
www.thorne.com
Recommendations:-Whey Protein
www.multisupplements.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.
New Years Resolution Guidelines by Charles Poliquin
2. I will meet my protein goal, five times a day. This is of course a general recommendation that depends upon many factors such as lean bodyweight, but the idea is that you want is to try to have some protein in every meal. However, be certain to vary the protein sources so that food allergies don’t result. Organic meats, particularly wild ones such as elk and Wapiti, fish (except tuna) are among the best sources of protein.
3. I will consume only 50 grams of fibrous carbs a day. You will need fibrous carbs such as cauliflower, broccoli and spinach, as this fiber balances a high-protein nutrition program.
4. I will always drink a post-workout shake that fits my body compostion. This drink will do wonders for post-workout recovery – try it once and you’ll be a believer.
5. I will plan a cheat meal every 5 days. Being too strict with your nutrition program increases your risk of failure. However, planning your cheat meals ensures that you don’t go overboard and inhale a gallon of Chunky Monkey ice cream.
6. I will consume vegetables as often as possible. It is rare that I meet anyone who consumes enough vegetables, so strive to have at least one at every meal. As an option, you can substitute a glass of Phyto Px, Primal Red or Primal Greens with your meals – but don’t solely rely on these drinks for your vegetables.?
7. I will avoid all trans fats. This is one nutrition concept that the media got right – there are no safe levels of trans fats.
8. I will avoid all food allergens that I know of. Among the most common allergens are gluten, and dairy products. But this is just common sense – if a specific food makes you ill, then don’t eat it! Better even yet, get your food sensitivities panel done!
9. I will never use artificial sweeteners. None. Not even a little. This means you need to carefully read all the low-carb labels.
3. I will consume only 50 grams of fibrous carbs a day. You will need fibrous carbs such as cauliflower, broccoli and spinach, as this fiber balances a high-protein nutrition program.
4. I will always drink a post-workout shake that fits my body compostion. This drink will do wonders for post-workout recovery – try it once and you’ll be a believer.
5. I will plan a cheat meal every 5 days. Being too strict with your nutrition program increases your risk of failure. However, planning your cheat meals ensures that you don’t go overboard and inhale a gallon of Chunky Monkey ice cream.
6. I will consume vegetables as often as possible. It is rare that I meet anyone who consumes enough vegetables, so strive to have at least one at every meal. As an option, you can substitute a glass of Phyto Px, Primal Red or Primal Greens with your meals – but don’t solely rely on these drinks for your vegetables.?
7. I will avoid all trans fats. This is one nutrition concept that the media got right – there are no safe levels of trans fats.
8. I will avoid all food allergens that I know of. Among the most common allergens are gluten, and dairy products. But this is just common sense – if a specific food makes you ill, then don’t eat it! Better even yet, get your food sensitivities panel done!
9. I will never use artificial sweeteners. None. Not even a little. This means you need to carefully read all the low-carb labels.
Subscribe to:
Posts (Atom)