FitSugar

Fall Fitness Tip: Add Fitness to Fall Activities

FitSugar — Wed, 19 Sep 2007 15:00:00 -0700

I've been giving you all sorts of great ways to transition your fitness into fall, but there are always more things we can do.

eDiets has created their own list and I am loving the idea of making seasonal activities a way to burn calories too:

If you live in certain regions of the country, there may be seasonal activities you want to partake in, such as taking a drive to see the leaves, attending your kids’ football or soccer practice or visiting a pumpkin patch. But instead of letting these things take up the time you’d normally use to exercise, combine the two. Don’t get in the car -- bring a bike to a nearby park and enjoy the foliage while you ride.

Rather than stopping at a local farm stand for apples and pumpkins, choose a farm where you can actually hike out to the orchard and pick them yourself, and at the football or soccer field, don’t just sit in the stands -- walk around the field as you watch.

You guys know I love multi tasking, so I'll definitely be taking this with me during all of my seasonal activities.

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Boredom Buster: Listen to Audiobooks

FitSugar — Wed, 05 Sep 2007 02:15:00 -0700

Reading while exercising is always an option to keep your mind entertained while your body burns it on cardio machines. However, all that jostling about on the machines can make it difficult to focus on the printed word, and reading can be a bit distracting. eDiets would like to remind you that listening to a "book on tape" is a great workout work around for reading. Find a novel or short story by your favorite author in audio form, and listen while you workout. This is great for outdoor workouts as well. Visit iTunes and check out the audiobook selections, you should have no trouble finding something to keep your attention. They even have unabridged versions of many Harry Potter books!

When reading an engrossing novel, I often tell myself I will start cleaning the kitchen when I finish this chapter and you can apply this method of thinking, but kind of in reverse, to your workout. Commit to staying on the machine until the chapter is over. Hopefully, the plot will help you keep plodding along!

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10 Ways to Burn More Calories

FitSugar — Thu, 02 Aug 2007 04:00:00 -0700

We're all looking for ways to burn more calories on a daily basis. Sure you can sheer three sheep, but how practical is that really?

Luckily eDiets has come up with this practical list of 10 ways to burn more calories throughout your day:

When you first wake up, commit to 10 minutes of continuous exercise Choose only three movements and perform each in succession without stopping for 10 minutes. For example, you can perform modified push-ups on Monday, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunches for abs and close-grip modified push-ups (hands 3-inches apart) for your triceps. All in 10 minutes! Just take a quick breather when you need it.
Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.
If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you’ll take the stairs six or eight times (no matter what).
While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.

There are six more ideas, so read more

For about $15, you can invest in a pedometer. It’s a small device you can carry that records the amount of miles you walk per day. Each week simply try to add just a bit more to the mileage. For example, let’s say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories.
Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won’t seem daunting because it’s only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you’ll take exercise breaks. You don’t really need to watch that new commercial do you?
How about performing one exercise movement per day for 7 to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It’s quick, simple and teaches consistency.
Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it’s to a co-worker's office.
Double-up the stairs. Every time you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt.
Perform any of the above with your spouse or a friend. I’m sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

7 Health Mistakes You May Be Making

FitSugar — Tue, 24 Jul 2007 13:30:00 -0700

For the most part we all have good intentions when it comes to our health. However mistakes do happen, despite our best efforts to avoid them.

Here is a list from eDiets on the top seven mistakes most people make so that you can learn from other's mistakes (and maybe your own too):

Most people don't drink enough water! Water is the single most important thing for long, good health. We are talking water, not coffee, soda, juice, milk and just plain water.
Most people think their produce or vitamin supplement is providing all the vitamins and minerals that they need. Even people who eat really good fruits and veggies are not meeting the bodies nutritional needs. Our soils are depleted and our produce is grown so fast that it does not have time to absorb what it needs from the ground. All vitamins are not equal, so do your research before you buy your supplement.

There are five more so read more

Most people think they have to go to the gym to exercise. Any good health program includes exercise and going to the gym would be terrific for everyone, but the fact is that most people do not consistently set aside time to go to the gym. "Do anywhere" exercises are more effective because they can be practiced for the rest of your life along with your daily activities.
Most people think it is OK to eat chemicals. I do not know where modern man got the idea that it is OK to eat chemicals, but it is a big mistake! Chemicals are addictive. They have no nutritional value and are poisoning our bodies. Chemicals are addictive, and we are addicted to food. The more chemicals you eat the more you want.
Most people buy food for what is not in it as opposed for what is in it. This is a terrible mistake and is a sabotage to your system. Humans need fat, protein and carbohydrates to perform all the bodily functions properly. For 2000 years man has been consuming fat, carbohydrates and protein. Any diet that eliminates an entire food group for an extended period of time is not sound. This alone is jeopardizing your health.
Most people do not read the ingredients lists of the foods they buy. Most people buy their food for what it says on the label. Labels are designed to entice you to buy the product. The ingredients are the facts. If you only take one thing to heart out of this article, I challenge you to start reading the ingredients list.
Most people trust that the government is insuring the safety of our food. Yes, the government is watching out for the additives and the foods we eat, but they are really slow at it. Rarely will a product be deemed unfit for human consumption until it is determined beyond a reasonable doubt to be dangerous. This sometimes takes generations to determine if a food additive is harmful.

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Part Two: 10 Secrets of Fit People

FitSugar — Thu, 05 Jul 2007 03:30:00 -0700

We were all curious to learn the eight secrets of naturally thin people, but what about those that are not naturally thin, but those that are fit?

They have their own secrets too and eDiets made a list of the ten things every fit person does -- So here are five of them:

Make lasting lifestyle and behavioral changes. Fit people have become fit over time, not over night. They empower themselves with information about fitness and eating, and adopt one new habit at a time until it's no longer something they work on, but instead something that is part of their daily routine.
Separate the psychology of success from self-help snake oil. People who are fit do not fall prey to the quick magical “solutions” to health and wellness. They know living longer, stronger, leaner years is a lifelong process, and they reap the benefits daily. They know if it sounds too good to be true, it is.
Lose weight and keep it off. Fit people know dieting alone is not enough to achieve long-term fat loss. Exercise plays a large part in keeping pounds off. With regular exercise, they are likely to keep the weight off for life.
Use positive self talk. People who are fit use positive self-talk. They don’t beat themselves up with negative sayings such as “I am fat” or “I am lazy”. Instead, they say “I am strong,” “I am powerful,” “I nourish my body” and “I am thankful to be moving my body.”
Set and accomplish goals. Fit people have a realistic goal in mind when they train. For some, it's being a certain size or having a particular waste measurement. For others, it's competing in an event or fund raiser that is near to their heart, like walking for breast cancer or cycling for leukemia. When one goal is accomplished, another is set and there is a deliberate plan to achieve the result.

What are the other five? I've already posted them here.

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Part One: 10 Secrets of Fit People

FitSugar — Tue, 03 Jul 2007 11:45:00 -0700

We were all curious to learn the eight secrets of naturally thin people, but what about those that are not naturally thin, but those that are fit?

They have their own secrets too, and eDiets made a list of the ten things every fit person does -- So here are the first five:

Sleep well and wake up naturally. Many fit people arise without an alarm clock feeling energized, rested and hungry. They have set fitness goals and a plan to achieve them. People who are fit fall asleep easier, have more quality sleep and require less sleep than someone who is unfit. Lack of sleep is strongly associated with obesity. Sleeping helps the body repair, rebuild and recover.
Get prepared. Fit people pack their gym bags the night before, have clothes laid out for exercise, toiletries packed for a shower, clothes for work and an appointment in their planner for physical activity. They regard their workout appointments as highly as any other business or social commitment.
Exercise in the morning. Morning exercisers have the highest compliance rates and are more likely to stick to their program. As the day passes, they have a feeling of accomplishment and pride which is reflected in their food choices, behavior and stress management. Morning exercise is the best way to start your day and ultimately influence many other positive decisions throughout your day.
Plan meals. People who are fit and lean have set eating times, plan their meals around their workouts and know what they are going to eat and when. Initially it takes a little work to figure out healthy meals and snacks, but they do not leave eating to chance. Finding yourself headed to the buffet or driving through for fast food in a famished state is a formula for disaster.
Rebound from setbacks. Fit people do not let one missed workout turn into two or three. They get right back to their next workout and use the added rest to work even harder. They also don’t let one slice of pizza or cake derail their efforts. They move on to the next healthy meal knowing they exercise, sleep and eat well so they can have the occasional indulgence or missed workout without it effecting them negatively.

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Healthy Cooking Tips From Cat Cora

FitSugar — Mon, 02 Jul 2007 03:00:00 -0700

Food Network personality Cat Cora, and author of the book Cooking From the Hip, has given eDiets these healthy cooking tips:

Buy Seasonal, Fresh Ingredients. Cat says using fresh ingredients is one of the best ways to ensure your meals will be healthy and taste great. She frequently visits her local farmers' markets to find foods to include in her recipes, especially fruits and vegetables at the peak of their season.
Use Organic Products. Do organic products really make a difference? According to Cat, the answer is YES! She advises using sustainable organic products as often as possible.
Add Flavor Without Adding Fat. According to Cat, another key to healthy cooking is to make sure you find ways to add flavor to your meals without increasing the fat content. She says there are plenty of flavorful seasonings that contain little or no fat, including citrus products, herbs, spices and vinegar.
Grill, Braise or Roast Meats. You can grill, braise or roast meats instead of frying them to save calories. Cat says using recipes for braised meats can be particularly healthy, because these dishes usually require a very lean cut of meat.
Substitute Healthier Ingredients. Cat reminds people not to be afraid to substitute healthier ingredients in their recipes. For instance, she says you can use yogurt instead of sour cream in sauces or olive oil instead of butter.

10 Tips to Keep Moving When it's Hot Outside

FitSugar — Wed, 20 Jun 2007 02:00:00 -0700

Summer can be the rise or the fall of your exercise routine. To keep you going strong this summer, eDiets has 10 great tips on how to stay fit for summer without giving up anything you love.

Drink as much water as possible: Don't get caught up on soda, juice or flavored coffee trap. During warm weather your body needs extra hydration, be sure it's calorie-free. Water is a natural appetite suppressant, and most times your “hunger” is your body asking for water -- not food.
Eat light: This one's a no brainer. Hot temps can significantly reduce your appetite. Be sure to eat light but well-rounded meals throughout the day, and don't make a habit of chowing down on heavy, high-fat foods (burgers and fries).
Play for exercise: Make some of your summer fun active fun. You might consider joining a volleyball league or going hiking. And of course swimming is great exercise. You could also get into your kids' activities, such as helping out with coaching their soccer team.
Walk, don't ride: As long as the mercury hasn't climbed to dangerous levels (above 90 degrees), make a habit of leaving the car at home whenever possible. The extra caloric output will be much more than you can generate strictly through exercise.
Fire the lawn guy: Don't underestimate the amount of physical exertion it takes to landscape. Mowing the lawn, raking leaves, and planting flowers are great exercise if approached with the right mindset. Keep your pace brisk while moving around and you'll be sure to work up a good sweat.

There are five more, so read more

Work out early in the morning: Take advantage of the cool morning air if you like to walk or run outdoors. Get out there before the heat of the day has had a chance to fry you and the surface you'll be running on.
Play it cool in the gym: If you have control of the thermostat in your gym (or home), keep the workout area as cool as possible. Contrary to popular belief, hot temps do not enhance a workout, but rather hinder performance and your results.
Day at the beach: Get up and move around when at the beach or picnicking. A long walk in the sand will provide plenty of stimulation to your leg muscles and intensify caloric burn.
Become a maller: Across the country, early morning mall-walking groups are becoming increasingly popular in both the hot and cold weather. Today's expansive shopping centers provide ample walking surface without the sensation of moving in a tight circle.
Adapt a "2-Move Summer Slim Down": Develop a short but effective mini-program that can be done in 20 minutes or less. A program such as this will be enough to hold you over for a week or two or even the entire summer if approached intelligently. Beginners should find the program very challenging, and I recommend it as a practical way to introduce exercise into your life.

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5 Healthy Eating Tips From Dr. Katz

FitSugar — Mon, 18 Jun 2007 03:00:00 -0700

Dr. Katz, author and medical contributor for ABC News, shared his five foolproof tips for deciphering food labels with eDiets and I found them enlightening, so I wanted to share them with you.

Never Trust the Front of the Package. No matter how enticing the claims on the front of that bag, box, bottle or can may seem, you need to spin that package around in order to get to the truth. "Always look at the ingredient list and the nutrition facts," Dr. Katz advises. "That’s the only place on a food package where you are guaranteed to get the truth… and nothing but the truth."
Pay Attention to the First Ingredient. Remember the ingredients are listed in order of abundance. Therefore, Dr. Katz advises consumers to pay careful attention to the first item on an ingredient list. "In a breakfast cereal, if the first ingredient is sugar, you have to ask yourself whether this is really a cereal product. I think if the first ingredient is sugar, it is a sugar product. That means it is more like a dessert."

There's more great tips so read more

Beware of Common Public Enemies. There are certain ingredients people should be certain to avoid at all cost. Dr. Katz says public enemies number one and two are partially hydrogenated oil and high fructose corn syrup. Other ingredients to look out for are artificial ingredients of any kind, especially those with long, chemical names. "You have to find them in a crowded ingredient list, and that’s kind of like looking for Waldo in the ‘Where’s Waldo’ game," he says. "It is looking for a familiar face in a big crowd. But, in this case, when you find partially hydrogenated oil in a crowded ingredient list, step away from the box and nobody will get hurt."
Look for a Short Ingredient List. According to Dr. Katz, this fourth clue is the most important one. "If someone were to ask me for just one tip about reading labels, I would tell them to look for a short ingredient list," Dr. Katz says. "In almost any food category, the shorter the ingredient list, the more wholesome the product." After all, he says, the foods that have the shortest ingredient lists of all are perfectly natural foods. For instance, the ingredient list in a banana is "banana"… and that’s it!
Look for Whole Grains and Fiber. The fifth and final clue pertains only to grain products, such as breads, cereals, granola bars, chips and crackers. This one is really two clues in one. First of all, Dr. Katz suggests looking for the word "whole" in the ingredient list. "If something says wheat bread, that doesn’t mean it is whole-wheat bread," he says. The next indicator of whether or not a product is a good source of whole grains is the amount of fiber it contains. "Fiber is your friend," Dr. Katz advises. "Look for 2 grams or more for every 100 calories to know that you are getting a decent whole grain."

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I'm Dreaming of a White Ice Cream Cone...

FitSugar — Thu, 07 Jun 2007 08:45:00 -0700

Do you ever dream about food? It happens to me on occasion, but I never really thought out the implications of the dream, I just thought I was hungry or possibly craving a food that my diet would not let me eat -- That is until now.

I may be stepping on DearSugar's and YumSugar's territory here but ediets got the scoop on what your foodie dreams mean, so here is the run down:

For starters, seeing a green, leafy salad is your body's way of telling you to take better care of yourself. Eat better from now on to avoid sickness and bad health.

Ice cream suggests good luck and much success in your love life, so go ahead and eat the whole thing. Beware, though, if your sundae has nuts on it -- you're in for some craziness or confusion. They can also be translated as a pun on "testicles" and refer to your sex life. Bottom line: A few nuts on your ice cream means you're destined for a wild, passionate relationship.

Chocoholics can rest easy with their dreams -- any dream about chocolate denotes good health and happiness, as well as a fondness for a pampered lifestyle. Obviously, you were meant to live it up in the lap of luxury. Indulge and buy something nice for yourself.

To see a cake or cookies shows friends will soon do something nice for you. If the sweets look ugly or burnt, however, you're in for a short spell of bad luck. You didn't think you were going to have your cake and eat it too, did you?

Are you dreaming about pasta, coffee and/or fruit? Then read more

Carb-cutters may think dreams of pasta are just signs of withdrawal, but macaroni is actually a warning to be frugal and save money. Noodles generally warn of a series of various small losses which, if not planned for, could really add up.

As for the main course, eating a roast is never a good sign (it shows betrayal at home); savoring a helping of any stew means a secret admirer will reveal him or herself to you; fish forces you to make a choice between what you really want and what's practical; and a sandwich suggests you're under a lot of pressure, but that you have the ability to juggle your stresses and come out ahead.

Grab a handful of crackers during your shut-eye and you're probably too picky when it comes to male companionship. Lay off a little and see your love life shift into high gear.

Salty foods like potato chips or pretzels are a sign of complete chaos. Fights and quarrels could be in your near future, so try to stay cool around family and friends -- and keep future damage control to a minimum.

A hearty breakfast has much meaning. Any dream with meat in it (ham, sausage, bacon, etc.) suggests you've overindulged in materialism. Cut back your budget a little, unless, that is, there are eggs on your dream plate as well. Eggs signify excellent financial gains, so you should be back on your feet soon enough.

Like a little fruit or juice with your morning meal? Oranges mean investments will pay off, apples suggest you work too hard and too long for not enough recognition, and grapefruit denotes hidden talents yet to be discovered.

Drinking coffee is also extremely revealing. Drink alone and you need to put in some extra thought before making an important decision. Drink it with someone else, and you likely have stronger feelings for them than you acknowledge.

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