FitSugar

Fit Tip: Go For Quality, Not Quantity

FitSugar — Mon, 17 Nov 2008 16:00:00 PST

I'm a huge fan of long workouts. An hour run, a 90-minute bike ride, or a three-hour snowshoe walk in the woods are a few of my faves. There's something about moving your body for an extended period of time that feels so gratifying. You don't want to overdo it though, and you definitely don't want to compromise your form just for the sake of saying you worked out for a certain amount of time. When it comes to exercise, think of quality - not quantity. Pushing yourself to run a 10K is commendable, but not if you end up with blisters, shin splints, and are too sore to work out for the next week.

Whatever you do, you want to be able to move with strength, energy, and control. This goes for weights in strength training as well as distances in running. Remember that a workout doesn't have to be long in order for it to be good.

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Quality Over Quantity

FitSugar — Wed, 17 Sep 2008 10:00:00 PDT

One of the great concepts of Pilates is quality over quantity, and this principle applies to more than just deep ab work. When it comes to forms of cardio, like swimming and cycling, the same idea holds true.

Riding a bike and pulling your body through water are not "natural" movement patterns for humans. Especially when compared to running and walking, two actions our bodies evolved to do. Learning correct form for cycling and swimming is important, more important than pushing your intensity. Learning good form takes time, but if you focus your energies on your technique you will be rewarded with greater efficiency while decreasing your chance of injury. Pretty good pay back don't you think?

Need some help on your strokes. Check out these before you head to the pool. And here are some tips for biking too.

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Fit Tip: Make It Count

FitSugar — Fri, 25 Jan 2008 11:00:00 PST

A lot of us head to the gym and spend about 45 minutes on the bike while reading a book or magazine and working moderately hard. I am not knocking this behavior, since I am happy when anyone makes time for the gym, but one day a week try and do a good, quality workout. This means making everything you do count by really pushing yourself to get through it and working your hardest, i.e. you shouldn't be able to focus on a book.

What's more? Since you are going for quality (not quantity), you may even find that you can do fewer sessions while getting the same (or even better) results and ultimately saving time. Now who doesn't love saving time? Try it out and let me know how your quality workout went.

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Labor Pains: 7 Ways to Ease the Pain of Labor

BabyCenter — Wed, 01 Feb 2012 11:37:43 PST

We're excited to share this post from our partners at BabyCenter! Every week, we will be bringing you the best parenting and lifestyle stories from the experts at BabyCenter, including this post from Nancy Johnson Horn about tips for easing labor pain.

I remember going into labor over 6 years ago with my first child. When my water broke 11 days early I couldn’t remember a thing, other than "pick a focus point on the wall" and breathe.

But there’s more you can do to make labor go a little smoother. Recently, I spoke to Hope Garland, an Affiliated Bradley Instructor, www.blossombirth.net, who recommended these amazing tips. So, if you’re weeks or days away from childbirth - don’t panic, just print out (or bookmark it on your smartphone) this post so you can reference it when you go into labor.

Pack in the protein: If you were about to run a long marathon, would you eat only ice chips? No. You need to eat a protein-rich meal. It will give you the stamina needed for labor (plus many hospitals won’t let you eat once you check in anyway). Make a plan to either keep something in the fridge/freezer/cupboard or know where you can go to get your marathon meal.
Don’t fight gravity: Remain upright as long as possible. Walk around or sit up, but don’t lie on your back. (Yes, that’s really me in the pic, before I found out I should be walking around.)
Hydrate thyself: Pack (and use) a water bottle. If you properly hydrate yourself during labor, you’ll increase your energy output by as much as 30%. Also, if you can keep drinking water, you may not need an IV that will really restrict your mobility. That’s when the ice chips and clear liquids can also help.
Breathe using your abdomen: Normal abdominal breathing increases relaxation, which you’re really going to need. Chest and patterned breathing may fool your body into stress mode, and you don’t want that.
Take a virtual chill pill: You’ve got to stay relaxed. Physically, mentally, and emotionally. If music helps, bring a preloaded playlist on your iPod, locate a focal point in the room and breathe. Banish as much negative energy as possible. While it’s not easy, stay as relaxed as you can through contractions – it will let your body do what it’s supposed to do.
Move around during labor: There are a variety of positions for labor. Try to change positions so you’re not in one place for too long. Speak to the nurse about how you can be monitored and still move around. Bring slippers for those lovely grippy hospital socks so you can walk the halls.
Make sure you have support and loving encouragement: Having your husband, partner, or trained birth partner can make a big difference. That support will do more for you than any amount of medication!

Do you have any tips to make labor a little easier? What did or didn’t work for you?

More great stories from BabyCenter.com:
Quantity or quality time: Which matters more?
Five reasons you need the Origami Stroller - now!
The three greatest dangers for baby are . . .
Seven ways to spread the love this Valentine's Day
What do you say to pushy parents?

Source: Flickr User bradleygee

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!

It's About Quality, Not Just Quantity: How to Get Enough Deep Sleep

Leta Shy — Fri, 02 Sep 2011 02:59:38 PDT

Lack of sleep leads to many things, but it's not just the quantity that matters. New research shows that it's the quality of the type of sleep as well. Not getting enough deep sleep won't just have you reaching for a second cup of coffee the next day - lack of quality sleep can also lead to high blood pressure.

The study found that over almost four years, the men studied who had the highest risk for developing hypertension were the ones who spent the lowest time in deep sleep.

It's not just heart health that's affected. Deep sleep, also known as the slow-wave, non-REM stage of sleep that can last for about 90 minutes to two hours, is essential in helping our bodies repair and regenerate themselves - we build muscle and bone during this part of our sleep cycle.

Not getting enough quality Zs? Read on for some suggestions on how to make sure you get enough deep sleep.

The Law of Diminishing Orgasms and Other Economic Aspects of Your Sex Life

LearnVest — Wed, 30 Mar 2011 00:15:58 PDT

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

Sex. You want more of it - in theory.

But after running from meeting to client lunch to after-work Pilates to the grocery store and home, you’re too tired to even think about sex, much less actually do the deed. So, when your honey curls up next to you in bed and starts kissing your neck, you might call upon that handy feigned headache or pretend to be asleep.

It’s a common scenario among career-driven couples and those with kids. But according to the authors of a new book, it’s not necessarily an issue of sex drive. You can use simple economic principles to put a little jump kick into your sex life.

Want to know how it's done? Read on for tips after the break.

Taste-Off! Burger King vs. McDonald's Chicken Nuggets

Susannah Chen — Fri, 01 Apr 2011 06:40:28 PDT

"Crispy. Tender. New," the Burger King website declares of its latest menu item, BK Chicken Tenders. Funny: they might've been new on the BK lineup, but we could've sworn we'd seen them somewhere. Oh, right, on the menu at every McDonald's worldwide for the last three decades as Chicken McNuggets.

Much like the BK Breakfast Muffin was to the McDonald's Sausage McMuffin, the BK Chicken Tenders are near-carbon copies of their Golden Arched counterparts. (When asked to comment, Burger King remarked, "We don't provide details on our secret recipe.")

McDonald's sells its nuggets in packages of four, six, and 10; Burger King's are available in boxes of four, eight, and 20. In our taste test, we learned that just about everything, right down to the packaging, is identical - except, we discovered, with regards to taste. To see how fast food's top two stacked up against each other in a chicken nugget faceoff, read more.

Happy Hour: 2010 Spy Valley Gewürztraminer

Susannah Chen — Wed, 23 Mar 2011 15:25:19 PDT

I've had a longtime love affair with the wines of New Zealand, not only for their affordability, but also for their lack of pretension. From Babich to Kim Crawford, I've quaffed my share of Sauvignon Blanc from the famed Marlborough region, but at a trade tasting yesterday, I got my first taste of the area's fine Gewürztraminer.

There was only one Gewürzt on pour, a 2010 Spy Valley, but it's quality, not quantity, that counts. The creamy, soft, and highly aromatic wine nearly won me over before it hit my lips, arresting me with its intoxicating scent of soft garden roses, ripe peaches, and just-peeled lychees. In one word, it reminded me of Spring. And at just $20 retail, I could easily envision the white paired with my favorite Thai and Burmese takeout.

New Zealand isn't quite as known for its Gewürztraminer as it is for Riesling and Sauvignon Blanc, but it's enjoyed some growth over the past several decades. Here's to hoping we see more of it stocked on wine shop shelves stateside. What's your favorite New Zealand white?