FitSugar

Celebrate International No Diet Day!

FitSugar — Tue, 06 May 2008 03:00:00 PDT

Following a diet is tough. It's enough to make you want to throw in the towel. Today is one day that you can (and should) - hooray!

Celebrate International No Diet Day - an annual celebration of body acceptance and diversity - by declaring a one-day leave of absence from weight obsession. Quit worrying about the enchiladas and margaritas you had yesterday. Enjoy yourself. Love yourself. And above all, keep away from that miserable diet.

Source

How to Get Your Metabolism Moving

Health — Fri, 30 Dec 2011 03:03:06 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

Does your metabolism grind to a halt after 35? Can certain foods rev it up? Answers ahead — and they're good.
By Paige Greenfield

Here's something to feel good about: your body is a calorie-burning machine. You'll even torch a few while reading this article. The point is, every single thing you do — from breathing to eating to sleeping — uses energy. The number of calories it would take just to lie in bed all day is called your resting metabolic rate. And just like your curly hair or warm personality, yours is unique.

"There are so many factors that determine your metabolic rate," says Janet Rankin, PhD, professor of human nutrition, foods, and exercise at Virginia Tech. Among them: your height and weight (bigger people burn more calories), your gender (women have slower metabolisms than men), your age (your metabolic rate declines as you get older), how much muscle or fat you have (muscle burns more calories than fat does), and your DNA.

Health.com: Little Ways to Lose Big Pounds

Although you can't rewire your double helix or switch back the clock, there's still plenty you can do to be a fast burner, Rankin says. All you need to do is remember these four research-backed truths.

Cardio Revs Your Metabolism For Hours Afterward
Resistance training often hogs the metab-boosting spotlight. It's no wonder, since a pound of muscle at rest fries three times as many calories as a pound of fat. However, cardio is every bit as crucial for keeping your metabolism humming.

New research explains why: In a study published in Medicine & Science in Sports & Exercise, people pedaled a stationary bike as hard as they could for 47 minutes.
The finding: They slashed 190 calories above their resting metabolic rate for 14 hours after their workout. Add that to the 519 calories, on average, the cyclists scorched from the workout itself, and that's one heck of a sweat session.

"If you do just two to three vigorous bouts of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended during exercise plus what you burn afterward," says study author David Nieman, PhD, a professor of exercise science at Appalachian State University.

So how can you tell if you're pushing hard enough? Any sweat-inducing activity you can sustain for 45 minutes will do the trick.

More useful tips after the break.

4 Surprising Things You Don't Know about Calories

Prevention — Mon, 19 Dec 2011 04:12:55 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Only 12 percent of Americans can estimate the calories they eat in a day! Find out why we're so clueless and get easy ways to stop calorie confusion.
By Mara Betsch, Prevention

You know what calories are, and you probably know that if you eat too many, you’ll gain weight. But do you know how many are in your favorite deli sandwich? Or how many calories you should really eat each day? Most Americans don’t. Only 12% can accurately estimate the number of calories they should consume in a day someone their age, height, weight, and physical activity, according to a 2010 survey by the International Food Information Council Foundation. So what is it about calories that keeps us baffled? Here are 8 reasons you’re confused about calories and the simple steps that will help you do the math.

8 Healthy Foods That Help Fight Disease

1. Portions Sizes Are Out of Control
You’ve all heard about the rapidly expanding serving sizes of restaurant and fast food portions, but just how bad are they? Portions sizes in restaurants may contain double or triple the calories of home-cooked meals, and studies show eating out is associated with a higher BMI. Unfortunately, those portions affect our waistlines. When there’s more food on the plate, people eat more-up to 30% more, according to an analysis of several studies.

Stop the confusion: Use this cheat sheet of portion sizes. We know it’s hard to look at your plate as decks of cards, tennis balls, and all the other, so start by measuring out your food servings at home and take a good look at what a half-cup of pasta looks like. Until the serving sizes are engrained in your brain, when dining out, aim to eat half of your meal, saving the leftovers for lunch the next day.

Comfort Food That’s Actually Good for You

2. Serving Sizes Are Deceiving
"There really aren’t standard serving sizes for packaged foods, which makes them confusing," explains Elisa Zied, RD, author Nutrition at Your Fingertips. She gives the example of cereal. A standard serving size of breakfast cereal is approximately 50 g, but depending on the cereal, that could mean a cup and a half of flakes or half a cup of heartier granola. Depending on the type of cereal you’re eating, just eyeing how much you put in the bowl, like most people do, can lead to inaccurate calorie counts.

Not only that, but larger-than-life snack foods may seem like single servings even though they often contain two to three servings per packet. Buy a 16-ounce bottled Coca-Cola, and the nutrition label reads 100 calories . . . for one of the two servings in the bottle. Drink the whole thing, as many people do, and you’re really getting 200 calories. Eat the whole bag of Austin Zoo Animal Crackers, commonly found in office vending machines, and you’re getting 230 calories, nearly two servings, instead of just one.

Keep reading to learn even more about calories!

How Can I Get Rid of Love Handles?

Shape — Thu, 10 Nov 2011 04:14:40 PST

We are excited to share one of our fave stories from Shape here on FitSugar. This week Shape turns to personal trainer and strength coach Joe Dowdell for some help!

Q: How can I get rid of love handles?

A: There isn't just one secret to losing love handles - it's a combination of factors. It's true that the typical answer of total-body strength training, high-intensity cardio intervals, proper nutrition, and sound recovery strategies are the keys to long-term success, but there are more secret strategies for burning belly fat.

You've probably heard that cortisol, the "stress hormone," is responsible for excess abdominal fat, but that's only part of the story. Your body produces cortisol in response to stress—physical, mental, or emotional. This may include extremely low-calorie diets (fasting or starvation), infection, lack of quality sleep, emotional trauma, or intense exercise, as well as daily stressors such as job pressure or relationship trouble.

Top 50 Fall Dit Foods for Weight Loss

Stress and cortisol alone do not make you fat, but research has linked high cortisol levels with storage of body fat, particularly visceral belly fat. Visceral fat is packed deeper in the abdominal cavity and around the internal organs, whereas "regular" fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes. Therefore, the key to avoid storing excess fat around your middle is controlling your cortisol response, or the amount of stress on your body.

Learn the top tips for getting rid of love handles after the break!

Training Tips For Marathon Season

Fitness Magazine — Tue, 18 Oct 2011 04:08:46 PDT

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

An apple a day keeps the doctor away, right? Staying healthy and strong may not be quite that simple, but dietary supplement specialist Lori Bestervelt of NSF International has some simple tips for staying on top of your fitness game as marathon season approaches and the weather gets colder.

Stay consistent: If you’re planning on starting a new supplement, switching up your diet or even trying a new sports drink, be sure that you give your body time to adjust. "Trying something new on race day can literally be the kiss of death," according to Bestervelt. It's important to incorporate anything that you plan to do on race day into your regular training schedule well in advance so that you won’t be surprised by the way your body reacts to these changes.
Start popping a pill: Whether you’re training for the next big race or frequenting the gym for a spinning class, you need your vitamins! Bestervelt recommends getting a good daily multivitamin to maintain good health. Check your multi's label at fda.gov to make sure you're getting all the nutrients your body needs.

Keep reading for two more tips!

The Best and Worst Flu Season Remedies

Prevention — Mon, 10 Oct 2011 04:12:53 PDT

We are excited to share one of our fave stories from Prevention here on FitSugar!

Find out which immune-boosting supplements really help — and which are just hype
By the Editors at Prevention

Flu shots, hand washing, healthy eating, and regular exercise are the best ways to avoid cold and flu.

But sometimes even the most scrupulous germaphobes and healthy people get sick anyway. While certain natural remedies can help shorten symptoms — or prevent infection entirely — many people waste money on measures that are all hype. Here's how to know the difference so you can get well faster — without wasting a penny.

The Germiest Spots in Your Home

1. Omega-3 Pill
The Verdict: Help
Take it: All season long
If you don't like or eat a lot of fish, pop an omega-3 supplement daily to reap the fatty acid's impressive immune-fortifying properties. Omega-3s increase the activity of phagocytes — cells that fight flu by eating up bacteria — according to a study by Britain's Institute of Human Nutrition and School of Medicine. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections.

Look for purified fish oil capsules that contain at least 1 g combined of EPA and DHA.

Keep reading for the rest of the list.

Selma Blair Not Worried About Her Baby Weight

Jenny Sugar — Thu, 15 Sep 2011 11:23:48 PDT

The pressure in Hollywood to bounce back and lose the baby weight sometimes seems like a competition, but one new mom is not playing the game. Selma Blair, known for the movie series Hellboy, my personal fave Legally Blonde, and her latest film Dark Horse, says she didn't have time to hit the gym after having her son, Arthur Saint Bleick, in late July. She told Us Weekly:

"I actually haven't lost any weight since the day I left the hospital. I still weigh the exact same number. I haven't really been focusing on that at all, because I've been running around to different things like Toronto [International Film Festival] and Venice [Film Festival]."

She still looks pretty darn amazing for having had a baby almost eight weeks ago. Her secret? The 39-year-old actress says, "I've been following Alicia Silverstone's The Kind Diet. It helps with my clarity and endurance. In a few weeks I think I'll start getting into [the gym] when things slow down a bit - it'll be Pilates in L.A.!"

I find Selma's attitude refreshing. I don't know about you, but this makes me feel better about wearing my maternity jeans until well after my daughter's two-month birthday!

Straight From the Mouth of a Zumba Instructor: Tips For Class Newbies

Jenny Sugar — Thu, 08 Sep 2011 01:02:39 PDT

Want to know why Zumba is all the rage? Or are you already hooked on Zumba and want to know what it takes to teach a class? Our interview with Michele Schmidt, a certified Zumba instructor, answers all of your burning questions.

FitSugar: What is Zumba?
Michele Schmidt: Zumba is a fusion of Latin and international music combined with a heart-pumping cardio workout that's easy to follow and fun to do. It was founded in the '90s by Alberto "Beto" Perez, a fitness instructor from Columbia, when he forgot his music and improvised a traditional aerobics class with Latin music and moves that he grew up dancing to.

FS: What makes it such a great workout? Will it help a person lose weight?
MS: Zumba is an intense cardio workout, so it can help a person lose weight! Typically an hour long, classes include interval training and strengthening movements (like squats and lunges) to maximize your calorie and fat burn, as well as to improve overall body tone. Proper diet and nutrition is also an important part of any weight loss program - many Zumba teachers have said that "you can't out dance a bad diet!"

Learn beginner tips for your first Zumba class and how to become a Zumba instructor after the break!

What Not to Keep in Your Wallet

SavvySugar — Wed, 31 Aug 2011 00:15:00 PDT

We're thrilled to present this smart LearnVest story here on Savvy!

We love the motto “be prepared.”

But when it comes to the average American’s wallet, there’s such a thing as over-prepared. From the looks of our bulging billfolds, we must be heading out each day to open a new line of credit, fill out a W-2, shop at several department stores, use a few gift cards, return an item or two, and grab a fro-yo at our favorite punch card spot on the way home.

1,000 wallets and purses are stolen every two minutes in America (44% of LearnVest readers have had their wallets lost or stolen once, while 8% have had theirs stolen twice or more). While it’s smart to be concerned with online security (check out our article on creating the perfect password here), 76% of identity thefts result from the theft of something physical, like a wallet. Additionally, it costs an average of $8,000 to recover from identity theft.

Most police who receive reports of stolen wallets lament the same thing: people carry way too much stuff in their wallets, handing their entire lives over to identity thieves.

So before you leave the house, read our list of what NOT to keep in your wallet, so you can pare down to just the essentials - and protect your finances and identity.

Social Security Card

This is the number one thing to NOT keep in your wallet. If a thief gets ahold of your Social Security card, he can open credit cards, take out loans or even buy a car - it makes you very vulnerable to identity theft. There is no need to carry this around as an extra form of ID, and even the U.S. government's website recommends leaving your card at home in a safe place. Your Social Security number is only nine digits - just memorize it.

(Learn how to safely store your important information; read this.)

Read on for more items you shouldn't keep in your wallet.

How to Give Your Vitamin D Levels a Boost

Heather Dale — Thu, 12 May 2011 10:53:02 PDT

The vitamin that seems to get the most press as of late is vitamin D. If we aren't hearing about how we're deficient in vitamin D, we're reading about the role vitamin D plays in cancer prevention. How much do you know about vitamin D? Could you ace our quiz about this miracle vitamin?

There are various forms of vitamin D, but the two that are most important are vitamin D2 and D3. Vitamin D2 is synthesized by plants, while vitamin D3 is produced by the body when the skin is exposed to ultraviolet-B (UVB) rays from the sun. Vitamin D is crucial in maintaining normal blood levels of calcium and phosphorus and helping to prevent ailments such as osteoporosis, heart disease, breast cancer, and diabetes. Because it's a vital vitamin, here's how to make sure you are getting enough of it.