FitSugar

Shower Clock Prevents Breast Cancer

FitSugar — Wed, 22 Oct 2008 12:00:00 -0700

OK, well, maybe it doesn't scientifically prevent breast cancer cells from forming, but what it does do is remind you to do your monthly breast exams. We all know we should be doing them religiously so that we know instantly if something doesn't feel right, but it can be tough to remember every month. So the Cue Shower Clock ($25) does the remembering for you.

It suctions to the wall of your shower and all you do is set the clock to remind you seven days after your period, or if you don't have one you can choose the same day every month. I love that it can also remind you when it's time to go for your annual exam. The clock can work for up to four users, so if you live with other women or have daughters, you can encourage them to get in the habit, too.

Do you have a less techy way to remind yourself to do your self-breast exam. If so, share it below.

Thanksgiving Portion Primer

FitSugar — Fri, 20 Nov 2009 09:00:25 -0800

Few of us, if any, sit down to Thanksgiving dinner with a food scale in hand. Nevertheless, portion control on this day of feasting still matters. Using visual cues can certainly help keep your plate from turning into a pyramid of starch and fat.

Turkey: A serving of meat is three ounces and looks like a deck of cards.
Potatoes and stuffing: A typical serving size of a starch is 1/2 a cup. To keep from going overboard, visualize a tennis ball cut in half. Remember, carbs should only take up a quarter of your plate.
Veggies: A serving of veggies is similar to a rounded handful, but veggies should take up at least half of your plate. Load up on green beans, Brussels sprouts, and squash.
Salad: A cup of greens is considered a serving, so about the size of your hands cupped together.
Butter: A teaspoon of butter is about the size of the tip of your thumb.
Gravy: A tablespoon resembles the size of both a woman's thumbs.

Source: Flickr User walkering

Healthy Eating Tip: Don't Eliminate, Elaborate!

FitSugar — Mon, 16 Nov 2009 15:00:14 -0800

When approaching health and fitness, many of us have the mentality that less is more. While this may be a healthy perspective to avoid overeating and practice portion control, a restrictive diet can wreak havoc on your mood and leave you wondering whether there’s anything out there you can eat. Instead, alter your state of mind: rather than thinking about what foods to cut out, start to think of your daily menu as a chance to add great-tasting, healthy options. Challenge yourself to make the most of your mealtime and see just how many creative and good-for-you foods you can include in your daily breakfast, lunch, and dinner routine.

To get creative, I like to take a cue from vegan menus. Let me start by saying that I am not vegan. I love poultry and seafood, but each time I decide to dine vegan, I’m always amazed by the variety on the menu. Every item is loaded with healthful, delicious ingredients that remind me to think outside the box the next time I’m planning a meal.

To get creative meal ideas, just read more.

Craving lasagna or a baked potato? Don’t deprive yourself these treats, simply reimagine them and treat yourself to a healthier version. An eggplant stacks is a great alternative to cheesy lasagna, and using fresh herbs, crumbled tofu, and fresh red pepper means it’s loaded with bold flavors and good-for-you ingredients. A baked sweet potato is another great option – and a great way to satisfy your craving for starch. Plus they are one of the healthiest vegetables around, since they contain vitamin C, potassium, fiber, and fewer calories than your regular potatoes. Even small changes like these can be big steps toward a healthier attitude and a healthier you.

To get creative ideas from your fellow FitSugar readers, check out their healthy food swap ideas.

Smarter Eats: Use Smaller Plates and Grab It to Go

FitSugar — Thu, 29 Oct 2009 13:30:34 -0700

I grew up in a house where I was told to clean my plate. Not always a bad thing but it stuck with me for many years, even after serving sizes kept growing. I'm also a fast eater, something I've been working on, but I sometimes overeat before realizing I am full. A few things I've done to help kick my habits are using smaller plates and always taking food to go.

After inheriting some dishware from my grandmother I noticed that the dinner plates used during her era are much smaller than the ones we use today. I now use these dishes at home, which has reduced my portion size - yet I'm just as satisfied after every meal. Scientists confirmed that the brain takes visual cues when it comes to eating. If we see it, we somehow believe that we have to eat it and will end up feeling unsatiated even if we're physically full.

Portion sizes are out of control in restaurants. To remedy this I usually have half of my meal packed up to enjoy as lunch the next day. I don't go out of my way to starve myself, but it's always pretty obvious when you're given too much food at one sitting. If it's a restaurant I frequent a lot and know that the portion is going to be big, I ask my server ahead of time to make me a doggie bag before the plate even gets to my table.

FitSugar Roundup

FitSugar — Sat, 01 Aug 2009 05:50:00 -0700

Try my Total Body Yoga Flow. These nine poses will work every muscle.
Not a question you hear daily, but I want to know: Do you have cellulite?
Learn the truths about these five running myths.
Can you sort out the facts from fiction on these metabolism boosters?
Sipping a cold brew to cool off? Here are 10 ways to burn off your beer calories.
Take a fitness cue from real OC housewife Courtney Rossi and mix it up.
Tell me: Is exercise a pleasure or a chore for you?
Can you guess which female politician is an avid runner?
Stop the caloric madness at the taqueria and learn how to build a better burrito.
Snack much? Take my quiz on the calorie counts of seemingly healthy snacks.
Sitting around in your wet swimsuit is a no-no - learn why.

Gisele Bundchen Is a Fan of Anusara Yoga

FitSugar — Fri, 10 Jul 2009 03:00:22 -0700

How does expectant mother Gisele Bundchen stay in shape? Aside from exercising and playing outdoors with Tom Brady and little John, Gisele practices Anusara yoga in the morning for an hour.

Anusara means "flowing with grace,” “going with the flow,” or “following your heart." As the name suggests, this type of yoga has a deeply spiritual side that is focused on connecting with the Divine Spirit (God), opening the heart, and uplifting your soul. As you flow through the challenging sequence of postures, the teacher will give extremely specific verbal cues to help you get your bones, muscles, and even your organs in the right place to ensure proper outer and inner body alignment. At the end of class, your body will feel open and light, and your mind will feel calm and content. Practicing Anusara yoga will increase your flexibility and strength both emotionally and physically. If you're looking to deepen your yoga practice, definitely try Anusara.

7 Food Safety Tips For the Fourth of July

FitSugar — Thu, 02 Jul 2009 14:35:18 -0700

Fourth of July is all fun and games - until someone gets food poisoning! OK, while that may not be your biggest concern this holiday, don't forget food safety when making salads and moving meat from the kitchen to the 'cue. Here are a few important rules to remember.

Clean your plates. If you transport raw meat to the grill on a platter, be sure to wash the platter before plating up the cooked meat or swap out a clean one.
Keep separate cutting boards. Don't use the same cutting board for raw meat that you do for other foods, and be sure to wash rigorously anything that comes into contact with the raw stuff.
Take the temperature. Use a meat thermometer to determine when you meat is cooked: the FDA recommends a temp of 160°F for ground beef and 165°F for poultry.

For tips regarding the nonmeat part of the meal, read more.

Wash the produce. Even if you're grilling the veggies, be sure to rinse them thoroughly and give potatoes and root veggies a scrub with a brush.
Opt for loose lettuce. Avoid potentially contaminated bagged produce and go for heads of lettuce instead. Better yet, discard the outermost layers before washing.
Mind the mayo. Don't leave mayonnaise-based salads like potato salad out for more than two hours or, if it's above 90°F, an hour.
Put it away. Refrigerate any leftovers within two hours of eating.

DVD Review: Jari Love's Get Extremely Ripped

FitSugar — Fri, 08 May 2009 03:30:00 -0700

Drawn to the title Get Extremely Ripped, I must admit I was excited to try this DVD with this text gracing the bottom cover: "Scientifically proven to burn fat 3x faster." I am a fitness geek, what can I say. This hour-long DVD is full of classic strength-training moves - lots of squats, lunges, overhead presses, and biceps curls. The moves are done fairly quickly and each section combines a lower body sequence with upper body moves. You are often working more than one joint at time, and this helps keep your heart rate up. Get Extremely Ripped contains two 30-minute workouts that can be done separately or combined for an hour workout, which is what I did. I followed up my workout with the eight-minute ab section, which combines crunches and planks with push-ups.

To see what I thought of the DVD and to see a clip, just read more.
I felt extremely worked by the end of the video, and did more reps than I would do on my own, which I consider a plus. Jari cues the workout well and offers helpful pointers. She does, however, make really odd small talk with the folks demonstrating the moves. The music is very mellow techno with a steady beat, but it lacks inspiration. The hour-long version of the workout is a little repetitive, but the 30-minute version would give you a solid full-body workout. The warmup is brief but gets your heart rate going, yet the stretching at the end is too short. If you do this workout, you should continue stretching while credits roll. I will do this workout again with the TV volume down listening to my own tunes. I burned 371 calories in an hour and eight minutes, and I know I will sleep tight tonight having tired out just about every muscle in my body.

If you have worked out with a DVD by Jari Love, tell me what you thought of it in the comments section below.

FitSugar Readers' Top 8 Favorite Fitness DVDs

FitSugar — Thu, 23 Apr 2009 19:48:00 -0700

Every week I tell you about new exercise DVDs I've tried and would either recommend or throw to the curb. It's nice to get other people's opinions though, so recently I asked FitSugar readers to share their favorite Fitness DVDs. Check out the list below if you're looking for something new to try at home.

Self: Bikini Ready Fast: Ellen Barrett ($10) - If you want a "full body workout," urban chic 101 recommends this Self magazine video.
The Firm: Hard Core Fusion ($14) - An anonymous FitSugar reader is a fan of this Hard Core Fusion DVD, made by The Firm, and Flexrx is a fan of The Wave DVDs, also made by The Firm.
Jillian Michaels - 30 Day Shred ($9) - mng355 recommended this DVD along with many other Fitsugar readers.

To see the five other favorites, read more.

Exhale Spa: Core Fusion ($15) - Both Body Sculpt and Pilates Plus were recommended by Fawness because the core moves are effective and if you stick with them, you'll definitely see results over time. I'm a fan of them too.
Hemalayaa: Bollywood Booty ($15) - This upbeat video by Hemalayaa was recommended by a few FitSugar readers such as kedson and tamaradulva because it's a fun way to burn calories. I'm also a fan of Beautiful Belly and Bollywood Burn.
The Tracy Anderson Method Presents Mat Workout ($25) - FitSugar reader TA junkie who says, " I love the little-to-no cueing and the workouts are very effective."
Billy Blanks Cardio Bootcamp ($6) - SunnyMutt and a few other FitSugar readers are fans of Billy Blank's Tae Bo workout DVDs. He has many to choose from and they're all great because he's so energetic and encouraging. You get a great workout.
Workout: One-On-One Training with Jackie ($9) Many FitSugar readers including nikolem2 and witchbaby love Jackie Warner. They think it a great workout and clasen5 said, "Jackie's workout gets everything in - lower body, upper body and core. It is a great, make me really sweaty, workout. Give it a try."

You Asked: What Should I Expect From My First Bikram Yoga Class?

FitSugar — Wed, 25 Mar 2009 11:00:00 -0700

Hey Fit,
I'm going to try out Bikram yoga for the first time next week, and I'm a little unclear on what to expect (and a little nervous). I know it's going to be hot, so I'm wondering if you have any tips or things that I should (and shouldn't) do that day so that I get through the class feeling good instead of feeling like I might pass out halfway through - foods to stay away from, should I hydrate more than usual, etc.?
Thanks!
tlsgirl

This is a great question since Bikram yoga is becoming increasingly popular. To find out how to prepare for your first class, read more.

In Bikram yoga the room is heated to about 105ºF, so that means you can expect to sweat - a lot. To prevent dehydration, drink at least four liters of water (about 128 ounces) on the day of class. Don't eat two to three hours before since it's best to do yoga on an empty stomach. A few days prior to class, you can prepare your body by consuming at least 64 ounces of water each day. Also cut down on caffeinated beverages and processed foods.

Bring your own mat and a big towel to absorb your sweat. Wear comfortable clothes, preferably something fitted made out of wicking material. Many women wear tank tops or sports bras and spandex shorts. If you wear baggy clothes, they'll become annoyingly heavy with your sweat.

Just to warn you, the studio may have a mirror on one side that everyone faces. This is to help you with correct alignment, and not meant to make you feel bad about yourself. You'll be led through a series of 26 postures by an instructor who may be wearing a microphone. She may walk around and assist you, meaning she'll give you verbal cues or touch your body to help you do poses correctly. Before class begins, it may be a good idea to let the instructor know it's your first time.

Since most people aren't used to working out in this kind of heat, you may feel dizzy, nauseous, or tired during or after class. You may also get a headache, so continue to drink water. Also know that it's normal to feel extremely hungry or not hungry at all after class. Don't worry about it since it might take your body several weeks to get used to the extreme heat and challenging poses. Many people claim it's the best kind of yoga because it increases their flexibility, strength, and energy. So have fun at your first class!