10 Tips To Healthy Eating

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the USDA's MyPlate and the Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

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To Eat or Not to Eat Pre-Workout?

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Should you eat before working out? Is it better to exercise on an empty stomach so that you tap into your fat stores and burn them away? What if you have a sensitive stomach? Should it be carbs or protein or both?? So many questions!
The bottom line: When you eat carbohydrate-rich foods before exercise, you will perform better--mentally and physically--during your workout. The question then becomes, what works best for your body?
Sensitive Stomach?
Choose low-fiber and low-fat foods before exercise. Try to eat at least one hour before beginning your workout. Skip the peanut butter and high-fiber dry cereals before your workout. Fat and fiber hold food in the stomach longer and with your sensitive stomach, you want the food that you eat before a workout to be digested and out of your gut when you start exercise. Best low-fat, low-fiber foods:
Banana
Low-fat yogurt
Whole wheat English muffin
Trying to Burn Fat?
While it is true that exercise on an empty stomach allows you to burn fat during exercise, this does not translate to a reduction in body fat. When the body is burning fat for fuel during exercise, it inevitably means that you are working out at a lower intensity. What does that mean? It means that you are burning fewer calories per minute of exercise.
To really blast through fat stores, you need to be in the carbohydrate-burning zone. When your body is using carbohydrate to fuel exercise, it means that you are burning more calories per minute. When carbohydrate isn’t available, your intensity drops, both physically and mentally. Exercise on an empty stomach generally feels much harder. Choose a satisfying meal or snack, but keep the high calorie additions to a minimum if you are trying to lose body fat. Give yourself 30-60 minutes to digest and then hit a high intensity workout. Best lower calorie, carbohydrate-rich foods to blast fat:
Unsweetened cereal with skim milk and fruit
Toast with light spread of almond butter and preserves
Low-fat yogurt-fruit parfait
Protein to Build Muscle?
Eating protein-rich foods before exercise won’t necessarily lead to bigger muscles. Focus your attention on protein-rich chicken, salmon, turkey and Greek yogurt for after your workout when your muscles are more receptive to the powerful muscle-building affects of protein.
Before any workout, you need carbs. Carbohydrate powers exercise, especially high-intensity workouts like weight lifting. You can blow through your glycogen stores (carbohydrate stores) during a heavy lifting workout. When glycogen levels get low, mental and physical energy will drop. When trying to build muscle it’s a good idea to incorporate small amounts protein into every meal and snack, provided that you aren’t sacrificing carbohydrates. Choose pre-workout meals and snacks that provide carbohydrate and a bit of protein for extra calories to build lean mass. Best muscle-building options:
Hummus with cucumber and tomato slices on whole wheat pita
Oatmeal with fruit and low-fat chicken sausage
Baked sweet potato topped with low-fat cottage cheese
Prime your body for exercise by choosing carbohydrate-rich foods for your pre-workout meal. When possible, give yourself at least 30 minutes to digest the food and absorb the nutrients. Experiment with which foods work best for your body.
By Hana A. Feeney, MS, RD, CSSD Canyon Ranch

New Data Tests the Exercise 'Talk Test'

New research by exercise scientists confirms that a low-tech, easy-to-administer test is an effective tool for gauging exercise intensity, but that it does not correspond as neatly as previously assumed to other more objective tests. Researchers set out to learn how good the so-called "Talk Test" is and how it compared to two other laboratory-tested measures of intensity, the lactate threshold and the ventilatory threshold.

"If you can still talk comfortably, you're exercising in a zone that's appropriate for improving fitness in individuals beginning an exercise program," Quinn says. "The Talk Test is a good tool, and it's easy to use." Continue

Source: ScienceDaily (Sep. 13, 2011)

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Smart Food Choices Key to a Healthy Barbeque

Choosing healthy foods to barbeque -- and even barbequing with marinades instead of high-fat sauces -- can help reduce your risk of heart disease as well as stroke, experts say.

Many common barbeque favorites, such as pork, ribs and even corn on the cob, are often slathered with rich sauces that are high in calories, fats and salt. There are, however, healthier ways to barbeque that are also delicious, according to Dr. Vivienne Halpern, a member of the Society for Vascular Surgery.

"Grilling lean meats and vegetables without heavy sauces are wonderful for the barbeque," explained Halpern in a society news release. "These can become your family's new favorites." A fresh salad and watermelon for dessert will make the meal complete, she suggested.

When firing up the grill, instead of barbequing hot dogs and hamburgers, Halpern suggested choosing lean proteins that are lower in fat, calories and cholesterol, such as chicken, fish, turkey, sirloin, turkey, buffalo or veggie burgers. Halpern also pointed out that olive oil-based marinades and lemon juice are healthier ways to add flavor to grilled meats and vegetables.

"It's true that we are what we eat," added Halpern. "Our food choices affect our caloric intake, cholesterol and sodium."

Halpern's recommendations underscore the 2010 Dietary Guidelines for Americans, created by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. The guidelines urge Americans to eat more of the following:

• Fruits and vegetables
• Whole grains
• Low-fat milk products
• Lean meats, beans, eggs, nuts
• Fish
• Foods low in saturated fats, trans fats, cholesterol, salt, and added sugar

Americans can also control their blood pressure and cholesterol, Halpern added, with moderate exercise (such as walking 30 minutes each day), not smoking and maintaining a healthy body weight.

-- Mary Elizabeth Dallas

Copyright © 2011 HealthDay. All rights reserved.

SOURCE: Society for Vascular Surgery, news release, Aug. 1, 2011

Girls Night Out: How to Keep Your Diet On Track, When Your Friends Indulge

Your boyfriend offers you a gargantuan bowl of his butter-soaked fettuccine alfredo. Your friends hand you a fork and beg you to share the chocolate tower truffle cake at the Cheesecake Factory.

It's tough to stick to a healthy eating plan when those around you are indulging. It's even tougher when they're bent on making sure you indulge, too. But don't stress it. These eight tricks will help you stay on track without alienating the not-so-healthy eaters in your life. Heck, you may even inspire them to join your cause.

1. Go on, take a bite.
Indulgence loves company, so expect a guilt trip if you pass on a temptation your friends gave in to. Make it easy on yourself, then: Pick up your fork and have a small piece of whatever is being served.

If you say, "I'm stuffed, but this looks so delicious I can't pass up a bite," you'll avoid peer pressure by turning the situation around-you're indulging, not depriving yourself. And you won't make your friends feel bad by rebuffing their generosity. Besides, one bite of dessert won't make a dent in your diet, says Lacie Peterson, a registered dietitian with the University of Utah.

2. Create a diversion.
Can't enjoy a bite without whetting your appetite for the whole cake? You needn't explain why you're skipping dessert -- just divert attention from your pass. As the serving dish goes around, strike up an amusing conversation or excuse yourself to make a phone call. Better yet, bring along a bag of almonds and say you're craving a handful of those instead. Again, you'll put others at ease by having a treat along with them.

By creating a distraction, you'll fare better, too: Making a fuss over food restraint often intensifies cravings, which can lead to overeating, according to a 2005 University of Toronto study.

3. Serve yourself.
You can still stick to your healthy eating streak while having what others are having-just adjust your portions. Fill half your plate with fruit or vegetables, a quarter with meat or protein, and a quarter with starches like potatoes or bread, Peterson suggests. Bonus if you can swap starchy carbs for whole-grain pasta, rice, or bread.

If you can't prepare your own plate, there's nothing wrong with asking the server for smaller portions. In the end, though, it might be better to stray from your diet once than offend the host by eating nothing more than a dry turkey shaving and a spoonful of peas.

4. Monitor your pace.
In group settings, it's easy to get caught up in an eating frenzy, subconsciously matching others plate-for-plate. You can prevent gorging by filling up a little beforehand, says trainer Mark Verstegen, director of performance for the NFL Players Association and founder of the website Core Performance. "Make sure you arrive hydrated and have a small snack like a handful of almonds, or a banana with peanut butter, so you aren't [as] hungry," he says.

Watch out for drinks, too. "Cocktails can pack up to 500 calories a glass," says Verstegen. At the bar, sip slowly or alternate between high-calorie beverages and water. If your friends catch you empty-handed while they're drinking, they'll likely order another round.

5. Praise healthy dishes.
You might think you're being a polite dinner guest by saying you wish you could have some of that creamy artichoke dip. But it's better to leave diet sabotage out of the conversation. It can make the cook feel bad about preparing food his or her guests can't eat. Instead, shift your focus to the fresh fruit salad or the presentation of a low-fat dish.

By treating healthier items like indulgences, the host may be more inclined to foist those on you-or at least let you off the hook when it's time for dessert.

6. Share your diet details respectfully.
You feel great since you started eating healthier, and naturally you want to share that with others. But if your friends aren't ready to assess their eating habits, pushing them to avoid foods loaded with fat, salt, and sugar could feel like an ambush. Smugly waving food away with an, "I don't eat that garbage," or "Do you know what's in that?" might actually make them redouble their efforts to sway you.

If you don't want to be hassled about your eating choices, don't put your friends on the spot either. Wait until they express interest in your diet. Then humbly share the details.

7. Schedule an activity.
Don't let food be the centerpiece of a social gathering, advises psychologist Susan Albers, author of Eat, Drink and Be Mindful. Get-togethers are often focused on eating, and if you're distracted, nervous, or simply basking in how much you're enjoying yourself, you'll probably get carried away.

Albers suggests bringing a board game or some photos to a dinner party. Going for a walk after the meal is another good way to shift the focus away from the table. And you might sidestep the dessert dilemma altogether.

8. Prepare to be firm.
If you have a habit of caving in when pressured by your friends, make sure you're not sending mixed messages. Come prepared with a game plan that defines in your mind what you'll eat and how you'll respond to temptation. This way, they won't interpret your hesitation as a cue to push the chips and dip your way.

It's also helpful to guard against common diet saboteurs, including sleep deprivation, stress, and proximity to unhealthy food options, Albers says.

Bottom line: If friends are pressuring you to indulge, it's probably because they want you to enjoy yourself. The best way to respond is to keep the dialogue positive. Rather than saying you can't or shouldn't have something, say you aren't hungry or it's not your favorite. They can't argue with that.

By Chelsea Bush for U.S.News. Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss. Orginal article.

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Are The Calorie Counts On Exercise Machines Accurate?

Probably not, as the reality is each manufacturer uses their own patented algorithms that take into account the workload and duration of the exercise. Some equipment manufacturers do research to validate these formulas on a number of subjects. The higher-end the machine, the more likely it is to use a validated formula. A newer version of the same machine might even have a different formula in an attempt to improve its accuracy (if you have an older model and want to make sure you’re using the most updated formula, you can call the manufacturer who might be able to walk you through the upgrade over the phone).

Some formulas are based on the principle that during exercise, heart rate has a linear relationship with oxygen consumption, which can be easily converted to determine the number of calories burned. However, heart rate is influenced by a number of things such as temperature, body position, food intake, muscle groups exercised, some medications, and whether the exercise is continuous or intermittent.

Ellipticals usually use a formula for walking but may be set up on a formula for biking. This discrepancy often throws off the measurements from one elliptical to another. Treadmills have been around longer and therefore these algorithms have been validated on more subjects, so they’re more likely to be accurate. Ellipticals tend to err on the high side and can be as much as 20-30% off.

Some manufacturers claim that their machines burn more calories than treadmills due to the involvement of the upper body. It is true that the more muscle mass that’s involved, the higher the oxygen requirement and the caloric burn—up to a point. There is a limit to the body’s ability to deliver oxygen. Combining upper and lower body exercise may exceed the body’s ability to pump blood to the working muscles so the oxygen consumption may actually be lower than using the lower body alone. And adding the arm movement to an exercise may make it feel more difficult so it can’t be sustained as long, meaning fewer calories are burned. Running uphill on a treadmill is going to produce the highest amount of oxygen consumption for most people. Manufacturers who claim that their equipment burns more calories per minute aren’t giving you the full story. Their unscientific “studies” may have used a very easy speed on the treadmill and a high setting on their piece of equipment. This “research” probably won’t be found in a reputable, peer-reviewed scientific journal if it’s found at all.

Aside from workload and duration, there are other variables that affect the caloric expenditure that aren’t accounted for in these algorithms. For example, body size will make a difference. A larger person will burn more calories per minute on a given exercise at the same intensity because they have a bigger mass to move. Also, the speed at which walking becomes running varies from person to person depending on body size, leg length, stride length and normal walking pace. Speeds between 3.7 and 5.0 mph on a treadmill fall around this threshold where walking becomes running, so caloric expenditure is difficult to predict in this range.

Body fat percentage and fitness level can also make a difference. A person with a greater percentage of lean muscle mass will burn more calories at a given intensity. The person’s fitness level is also a factor as beginners are less efficient and therefore will burn more calories doing the same exercise than someone who does it regularly. The type of exercise has an effect because these formulas work better for steady-state submaximal exercise than they do for interval-type workouts or high-intensity (anaerobic) exercise. Also, if the user holds the handrails of a machine the caloric expenditure will be greatly overestimated since this reduces the actual work being performed.

So even if the readings are not exactly accurate, they are reasonable approximations that can be used as a general guideline to estimate your caloric burn. They can be useful in comparing your workouts over time using the same piece of equipment. To increase your caloric expenditure, progressively increase the duration of your exercise, increase the speed or intensity, and vary the type of cardio equipment that you use.

By Julia Valentour
Copyright© 2011 The American Council on Exercise. All Rights Reserved

Have an exercise, fitness or healthy living question that you’ve been wanting to ask? Send your questions to AskTheExpert@acefitness.org and it may be featured in our weekly blog post.
Original article: http://www.acefitness.org/blog/1571/?DCMP=RSSask-the-expert 

Weight Loss: Diet vs. Exercise

The two major players in the weight-loss battle are diet and exercise. But can the battle be won using only one of these tools? Many people opt for the easier route, which they believe is dieting. But when you consider how poor the statistics are for long-term weight loss through diets, you need to consider a combination of both. Normally, only about 5% of dieters are successful in keeping weight off, and weight cycling is very common. Usually one-third of weight lost is regained within one year and almost all is regained within three to five years.

How Weight Loss Works
The mechanism of weight loss is simple. It is encompassed in a concept called energy balance. When you burn more calories than you consume, you lose weight. Therefore, to lose weight you need to burn more calories and/or consume fewer calories. The combination of both of these methods is the best way to lose weight and improve your health.

How the Pros Do It
Members of the National Weight Control Registry are people who have lost weight and kept it off successfully for a minimum of one year. Of these people, 89% use a combination of diet and exercise, although 10% have had success using diet alone and 1% used exercise alone. However, research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose weight, it is exercise that improves your physical fitness.

Getting Started
Combining diet and exercise can be tricky when you’re trying to cut calories. It is important to make sure that you eat enough so that you have energy to get through your workout, but not so much that you tilt your energy balance back to the weight-gain side.

While guidelines suggest 1 to 2 pounds of weight loss a week, you should set a goal that is both realistic and manageable for your lifestyle and fitness level. Overly aggressive goals often lead to attrition and failure.

Your diet should consist of low-fat food choices and a modest reduction in the total number of calories. Without overwhelming yourself with odd foods and food labels, try simply reduce your food portions by about 10 to 15%. Try to be consistent across the week, instead of dieting more strictly on certain days of the week.

With exercise and activity, people who successfully maintained weight loss exercised an average of an hour or more per day. Longer-duration exercise is usually needed to lose weight and prevent weight re-gain. However, this may be too much for you to begin with, so start small and gradually progress the duration of your activity by 10% each week. For example, increase the duration of your walks from 20 minutes during week one to 22 minutes the following week.

Staying Motivated
Changing your diet and exercise habits involves lifestyle modifications, but maintaining these lifestyle changes can be the real challenge. Many people can lose weight, but only a few can maintain that weight loss. Much of this is due to the fact that the lifestyle modifications made to lose weight need to be permanent. It is normal to regain a few pounds after your initial weight loss. The key is to not get discouraged and stay motivated. The smaller the amount of weight that you regain, the easier it is to lose again, permanently. So frequent monitoring of your weight is necessary to catch yourself when you start to regain weight. Keep in mind that the longer you keep weight off, the easier it becomes. For weight loss to be sustainable, it must be a slow process of 1 to 2 pounds of weight loss per week. Stay focused and goal-oriented and know that successful weight loss is possible!

Additional Resources
The National Weight Control Registry: http://www.nwcr.ws/
About.com: www.exercise.about.com/od/weightloss/a/shortcuts.htm

Copyright ACE FitFacts. Orginal article: http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2678&category=13#learn

Workplace Fitness: Ten Reasons to Encourage Fitness at Work

As business owners or managers, it is important to remember that our most important assets are our employees! We want our employees to enjoy their work environment, and to bring the best of themselves to their jobs every day. Encouraging our employees to embrace fitness as a lifestyle choice pays off in numerous ways!

1. Fit employees are less likely to get sick. A person who is physically fit is generally more resistant to the "bug going around" than a person who is not fit. Reduced absenteeism and reduced health care expenditures are the result of a fit employee base.

2. Fit employees have more energy. One of the many benefits of regular exercise is increased and sustained energy throughout the day. This energy allows the employee to stay focused on the task at handing, bringing the best of themselves to each task.

3. Fit employees have more self-confidence. A fit and healthy individual tends to have a high level of self-confidence, because they have proven to themselves that they can accomplish what it takes to obtain a level of physical fitness. This self-confidence empowers the employee to challenge themselves, and strive for higher levels of achievement in the workplace.

4. Fit employees inspire confidence. An persona who maintains a high fitness level, tends to be a person in whom others have confidence.

5. Fit employees tend to take on more leadership roles. Because of the many positive benefits of a lifestyle, a fit individual tends to make a good leader

6. Fit employees set and achieve goals. Extraordinary fitness often demands that an individual set and reach goals related to their fitness. Learning to stay true to your goals and see them through to completion is a skill that is naturally brought into the workplace. An employee with the proven ability to set aggressive goals, and then REALIZE those goals, is a valuable asset to any organization.

7. Fit employees tend to have better attitudes. Fit employees generally "feel good". They tend to have a physical and mental "balance" that results in a more positive attitude in the workplace.

8. Fit employees are less stressed. Regular exercise releases the physical AND emotional tensions that life brings our way, thus a fit employee tends to have lower overall stress levels than an employee who does not engage in regular exercise.

9. A fit employee base presents excellent team-building opportunities. Team activities like softball or tennis are wonderful ways for employees to take their professional relationships to new levels, and discover new ways of working together. Obviously, employees that maintain a level of fitness are more likely to participate in these activities.

10. Encouraging fitness demonstrates a concern for employee's well-being, and pays off! Employees NOTICE when an employer shows concern for the health and well-being of their employee base through a variety of wellness programs. Further, it has been shown that employee turnover is significantly lower among employees that take advantage of a wellness program implemented by their employer.

By Bob Doyle
Source: http://www.selfgrowth.com/articles/Doyle4.html

Why do muscles tighten up?

Tight muscles are not only frustrating and painful, but can also limit movement. Worst of all, they can make it harder to stick to your exercise program. Knowing how to manage and prevent tight muscles will help keep you exercising. Muscles can tighten up for a number of reasons. Three times when muscle tightness can occur are during periods of prolonged inactivity, during exercise, and after exercise.

During periods of prolonged inactivity, for example, long days and weeks working at a desk, some muscles can get tight as a result of their restricted movement. When you are seated at a desk, your hips are in a bent, or flexed, position. This puts the muscles on the front of the hip (hip flexors) in a shortened position, and the muscles on the back of the hip (glutes ) in a lengthened position. In addition, as you sit at a desk reaching forward to work on a computer, your chest muscles (pectorals) will be in a shortened position, while your upper back muscles (rhomboids) will be in a lengthened position. Over time, this can result in muscle imbalances with the shortened muscles becoming “tight” and the lengthened muscles becoming weak. If you look around you, you’ll notice many people have developed poor posture with forward rounded shoulders and underdeveloped glutes . The key to preventing this tightness due to decreased range of motion is three-fold. It is important to maintain proper posture, even while seated. You should also specifically strengthen those small muscles which have become lengthened and weak. Lastly, you should make sure to stretch the tightened muscles, specifically the chest and hip flexors.

Another time when muscles tighten up is during exercise, for example, a muscle cramp. Cramps are unpleasant, often painful sensations caused by a variety of factors that include muscle fatigue, low sodium, or low potassium. Muscle cramps can also happen even when you’re not exercising. When muscles contract, the muscle fibers shorten, increasing tension in the muscle. When the contraction is completed, the muscle fibers lengthen and decrease tension. During a muscle cramp, however, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition. Forcibly stretching the muscle when it is in such a tight, contracted form can tear the muscle fibers and lead to injury. Allow the muscle spasm to relax and recover before attempting to stretch out the cramp. In order to prevent these from occurring in the future, make sure to be properly hydrated, properly fed, and not overly fatigued when exercising. If engaging in exercise bouts lasting longer than 60 minutes, consuming an electrolyte replenishing drink may help prevent muscle cramps.

Muscles can also tighten up following exercise. This is felt as muscle soreness. Delayed onset muscle soreness (or DOMS) can be felt as pain and stiffness in the muscles for 24 to 72 hours post-exercise. DOMS is most intense following exercises that focus on eccentric contractions where a weight is lowered or slowed. Examples of eccentric exercises include the downward phase of a bicep curl, or downhill running. The soreness and tightness felt is a result of small ruptures within the muscle. It can be prevented by gradually increasing the intensity of a new exercise program. While the soreness will usually disappear within 72 hours of onset, increased blood flow to the sore area, either by moderate intensity exercise or massage may help alleviate soreness. Stretching does not prevent soreness; however, it is still important to perform some static (holding) stretches after exercise to maintain or improve flexibility.

Proper exercise, stretching, and nutrition strategies can help prevent and correct what can be called muscle tightness. Proper posture, choice of exercises, and stretches will prevent tightness due to decreased range of motion. Proper exercise intensity, as well as pre, during, and post-exercise hydration and nutrition can help prevent muscle cramps. Appropriate exercise progression and static stretches after exercise will help prevent DOMS and maintain range of motion, respectively.

Copyright ACE Fitness. Orginal article: http://www.acefitness.org/blog/1478/?DCMP=RSSask-the-expert

Exercise: 7 benefits of regular physical activity

You know exercise is good for you — but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.

Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of regular physical activity today!

Source: Mayo Clinic http://www.mayoclinic.com/health/exercise/HQ01676/NSECTIONGROUP=2

Fight Stress with Healthy Habits

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends. A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.
2. Engage in daily physical activity. Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.
3. Accept the things you cannot change. Don't say, "I'm too old." You can still learn new things, work toward a goal, love and help others.
4. Remember to laugh. Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone.
5. Give up the bad habits. Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.
6. Slow down. Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done.
7. Get enough sleep. Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized. Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back. Volunteer your time or return a favor to a friend. Helping others helps you.
10. Try not to worry. The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.

Source: American Heart Association http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FightStressWithHealthyHabits/Fight-Stress-with-Healthy-Habits_UCM_307992_Article.jsp

Back to Basics for Healthy Weight Loss

While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. If you've lost and found the same pounds several times before, it's probably time to go back to the basics of a healthy weight:

• Prevention of weight gain or stopping recent weight gain can improve your health.
• Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
• Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don't lose any weight at all.

If you want to maintain a healthy weight for the rest of your life, it's all about energy balance. Here are three basic steps for success:

Make Smart Choices from Every Food Group
Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPyramid food groups.

Where can you find these smart choices? When you go shopping, look to the four corners of your supermarket:

• Fruits and vegetables from the produce aisles
• Whole grains from the bakery
• Low-fat milk products from the dairy case
• Lean proteins from the meat/fish/poultry department.

Here's an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack each day. It's quick, easy, tasty and very nutrient-rich.

Get the Most Nutrition from Your Calories

The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.

The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.

Balance Food and Physical Activity
What you eat is just one part of the energy balance equation. The other is your physical activity. Most of us take in more calories than we spend on our daily activities.

Finding a healthier balance means fitting more activity into your day. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it's only 15 minutes, try adding a 15- or 20-minute walk during your lunch break.

Source: http://www.eatright.org/Public/content.aspx?id=6847

What to Expect From Private Yoga Training

While group classes are an effective way of practicing yoga, yoga is a personal practice. Students looking for personal guidance can supplement their yoga classes with private instruction.

Why Choose a Private Session:

• You are a new student (especially if classes seem overwhelming or intimidating)
• When yoga practice has reached a plateau
• An injury, a disability or illness recovery
• Encountering the same blocks or problems
• Starting a home yoga practice
• Reducing daily stress

What to Expect
In a private training session, yoga is applied uniquely to each person. Sessions allow students of all levels to explore specific areas of interest such as alignment in asanas, meditation, philosophy, etc. Generally some time is spent in discussion, isolating structural issues, assessing abilities, improving the body's form and technique, working on breathing exercises, enhancing relaxation/meditation methods, and learning how to listen to the body's signals.

Yoga postures and breathing exercises are selectively chosen and developed based on an individual's specific needs, goals, and preferences. Clients learn and practice these techniques at their own pace and within their own limitations. Attentively guided by verbal instruction, imagery, demonstration, and hands-on direction, the students can enhance their yoga practice in a way that is not necessarily attainable in group classes.

Energy in Motion LLC offers in-home and workplace private and group yoga/pilates classes. Feel welcome to contact us for more information.

Related articles

• The Many Health Benefits of Yoga (webmd.com)

Happy Tails Yoga: Fundraiser for NJSPCA

Kinnelon Library Puts You In “Position” To Stop Animal Cruelty

Kinnelon, New Jersey – May 12, 2010 – Kinnelon residents, you are being called upon to stretch, reach and bend into your best cow, dolphin, eagle and downward facing dog pose to benefit New Jersey’s abused animals.

On Tuesday, May 24th from 6:30-7:30 pm, Energy in Motion LLC will be hosting a Happy Tails Yoga class at the Kinnelon Library meeting room to benefit the New Jersey Society for the Prevention of Cruelty to Animals (NJSPCA).

The premise of Happy Tails Yoga is simple: during the month of May yoga teachers donate their time by teaching classes, locations donate their facilities to hold the classes and attendees donate their money to take these classes. Happy Tails Yoga turns over 100% of the proceeds to the NJSPCA to benefit mistreated and neglected animals (almost $5,000 to date).

Happy Tails Yoga was established in 2008 by Energy in Motion and Rockaway, NJ resident Tiffiny Twardowsky as a way to combine two of her passions: yoga and animals. "Yoga is the country's fastest growing exercise. There's so much good energy and so many good people in this community. Nobody was combining the good of yoga for the good of animals as a way to raise funds," stated Twardowsky.

Librarian and events coordinator Maryellen Liddy added: “We are always looking to provide our patrons with new classes and a way to better the community. The great thing about Happy Tails Yoga is that it allows attendees to do both. It’s truly a win-win for everyone.”

Participants interested in taking a class, but cannot make the May 24th one can visit the “schedule” section on the Happy Tails Yoga website and are encouraged to check back often as classes are constantly added. For those who cannot attend a class but would like to make a monetary donation, NJSPCA has a donation link on their website specifically for Happy Tails Yoga. You can also mail checks made payable to NJSPCA to:

Happy Tails Yoga
c/o Tiffiny Twardowsky
PO Box 53
Rockaway, NJ 07866

Questions can be directed to Maryellen Liddy of the Kinnelon Library at 973-838-1321 or Tiffiny Twardowsky of Energy in Motion at 973-983-9554.

Tips For Keeping a Food Journal

It’s not possible to know how many calories or what types of nutrients you’re consuming unless you write it down. A food diary can help you:

• stay focused and motivated so you’re less like to binge
• uncover if you’re truly hungry or just eating out of emotion
• determine if you’re eating enough fruits, vegetables, whole grains, fiber, etc.
• decide what needs to be changed in your diet
• set dietary and lifestyle modification goals

Tracking your food intake means you need to carefully measure portion sizes. A scale is a handy tool, easy to use and the most accurate. If you don’t have a scale you can visually estimate portion sizes by using items you’re familiar with such as a baseball, deck of cards, CD, or even your own hand. Research shows many people underestimate the food they eat; so be as accurate as possible. An inaccurate calorie intake assessment will make it harder for you to interpret results or modify your intake to meet desired goals.

There’s many ways to track you food intake. You can use a notebook, track it on line at websites such as http://www.sparkpeople.com/, www.mynetdiary.com and http://www.mypyramid.gov/, use a software program for your computer or even a phone app. Here are some basic guidelines and details you should include:

Write down everything you eat. Whatever you indulge, write it down. Whether it be an extra bagel in the morning, a slice of pizza late at night or a little piece of chocolate in the afternoon. Your food diary is designed to help you create a better diet for yourself, so don't leave any of these items out.

Write as you go. Don't wait until the end of the day to record what you ate and drank. Instead, write it down as soon as you can, after you eat. You’ll be more accurate on portion sizes and won’t forget little snacks or treats.

Focus on portions. Just writing down a “bowl of cereal” or “M&M’s” is not enough. A bowl of cereal could be anything from 0.5 cup to 2 cups, depending on the bowl. M&M’s could be 100 calories, or they could be 1000. You need to measure out the portion you would like to eat and record the exact portion you’re eating so you’ll be most accurate.

Record your feelings and emotions. Are you eating because you're bored or had a stressful day? This information will be important when you review your log so you can make the necessary changes to your eating habits. For example, if you find you're eating out of boredom, schedule in a fun activity at that time instead, like reading a good book to keep your mind occupied.

Review your food journal and set goals. A food journal doesn’t help if you never use the information written down. Designate a time each week to sit down and review your food journal. Look for trends, trigger foods, emotional eating, calories consumed and changes you’d like to make. Then make new goals for the week and write them down. Writing down your goals will make your diet changes more visible and keep you motivated.

Use your food diary to plan meals. At first, your food diary should be used as a tool to help you see what you're eating everyday. But, as time goes on, try to use it more for planning out meals and getting your diet back in order. Sit down at night and try to sketch out what you're going to eat the following day. Plan to pack a healthy lunch the next day and get a sense of exactly what you're going to eat. By doing this, you'll be able to get the best results from your food diary. You'll also begin to eat healthier as long as you use your food diary to help you along the way.

If you take the extra time to analyze your eating patterns, a food journal can definitely help improve your eating habits. Above anything else, stick to your journal even if you slip up or forget to fill it out for several days. Practice makes perfect!

If you need to help with your exercise and diet program, contact us at http://www.einmotion.com/

The Dieting Mindset -- Keeping Focused on Your Goals

Millions of people all over the world are starting on new diets every single day. This is good because it reflects our society's general desire to be fit and healthy. However, only a few of these individuals will have the dieting mindset that allows them to actually finish what they have started and achieve the weight loss they had been reaching for. The rest will simply quit their diet program a few weeks or even days after starting it. One of the common misconceptions that people have of diet programs is that diet programs prohibit you from eating your favorite foods like that sumptuous slice of chocolate cake. Because of this belief, many dieters stuff themselves with these sinful delicacies the day before starting on their new diet. If this is the dieting mindset you are putting yourself into, you will never be able to succeed regardless of what diet program you follow.

For any diet program to succeed, one must have a healthy and wholesome perception of food and eating. Totally depriving yourself of your favorite foods while on a diet will do nothing to help you lose weight. In fact, this dieting mindset will only cause you to feel unhappy, which is a very common reason why people simply quit their diets. Eating these foods occasionally and in strictly regulated portions, is not only allowed but in fact encouraged to keep dieters feeling good about themselves while on the diet.

Many people find it hard to stick to a diet program because they are constantly feeling hungry. A great way to avoid this problem is to snack on fresh fruits and vegetables in between meals. These healthy foods will give you loads of vitamins and minerals and keep you nourished without causing you to gain weight. These are excellent alternatives to the typical calorie-laden snacks and desserts that we have all gotten used to.

Watching your portions will also help you trim down to a healthier body weight. For some reason, up-sizing food and beverage servings have become an American way of life. Because of this practice, the single servings offered in most restaurants and fast foods these days are actually large enough to feed two people. The next time the waiter asks you if you want to super-size anything, just say no, unless you are planning to share the meal with your dining companion.

One of the most important elements of a successful diet is having the right attitude and way of thinking. Before you even start dieting, you have to realize that you are doing this for your own good, to improve your health and perhaps your appearance as well. Never start a diet with the expectation that everything will go according to plan, because nothing ever does.

Be prepared for obstacles and temptations along the way, and have a plan on how to handle these unexpected events. Generally, having a positive dieting mindset is the best approach that you can have when it comes to dieting and weight loss.

Another common problem of dieting is that people tend to focus too much on the numbers. Every time they eat something, they have to count the calories. At the end of the day, they get on the scales to see how much they have lost, and beat themselves up if they didn't meet the daily target. An excellent way to avoid these stresses and pressures is to simply relax and just exert your best effort.

So many dieters find themselves dwelling on their failures and kicking themselves in the rear for not accomplishing more. If this is the dieting mindset you have, you won't even have the chance to succeed. In order to have certain success, the dieting mindset you want to have is one that is optimistic and focuses on the good things that you have achieved or experienced. If you can do this, you will be able to lose weight and have a healthier body in no time at all.

Author: Robin Darch, copyright 2009

Happy Tails Yoga: 3rd Annual Yoga Event Seeks Teachers

Patrick the Dog + You = Perfect Together If you live in New Jersey, you know the tale of Patrick; the cruelly starved and discarded dog rescued on St. Patrick’s Day who each day defies the odds by getting stronger and gaining weight on his skeletal 20 pound frame.

As any animal owner and lover knows, the care of Patrick and many other abandoned and neglected animals in the Garden State does not come cheap. It is through agencies like the New Jersey Society for the Prevention of Cruelty to Animals (http://www.njspca.org/) that these animals have a chance at all.

Happy Tails Yoga: A Cause for Paws (http://www.happytailsyoga.org/) was established in 2008 to raise money to assist the NJSPCA in helping to save animals like Patrick, but they can’t do it alone. For the third year in a row, Happy Tails Yoga is hosting their annual statewide yoga event and is looking for facilities and instructors to donate their space and time.

Making a difference to animals couldn’t be easier. During the month of May studios donate their space and yoga teachers donate their time by teaching classes. Attendees donate money to take these classes and Happy Tails Yoga turns over 100% of the proceeds to the NJSPCA.

Happy Tails Yoga was established in 2008 by Energy in Motion (http://www.einmotion.com/) and Rockaway, NJ resident Tiffiny Twardowsky as a way to combine two of her passions: yoga and animals. "Yoga is the country's fastest growing exercise. There's so much good energy and so many good people in this community. Nobody was combining the good of yoga for the good of animals as a way to raise funds," stated Twardowsky. "So I thought of leveraging the yoga community to help do something good for animals in need. Especially after hearing the horrible stories of animals like Patrick."

Studios and yoga teachers who would like to donate their time can register on the Happy Tails Yoga website (http://www.happytailsyoga.org/teachers.htm) or contact Tiffiny directly at info@einmotion.com. The deadline to register is April 31, 2011.

Happy Tails Yoga has raised almost $5,000 in its endeavor to give every animal the respectful life it deserves. Won’t you do Patrick proud and volunteer your time today?

Burning Fat: Myths and Facts

A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone? Jason R. Karp, PhD, a nationally recognized speaker, writer and exercise physiologist who coaches recreational runners to Olympic hopefuls through his company, RunCoachJason.com, sheds light on this issue.

Fuel Use During Exercise
You use both fat and carbohydrates for energy during exercise, with these two fuels providing that energy on a sliding scale. During exercise at a very low intensity (e.g., walking), fat accounts for most of the energy expenditure. As exercise intensity increases up to the lactate threshold (the exercise intensity that marks the transition between exercise that is almost purely aerobic and exercise that includes a significant anaerobic contribution; also considered the highest sustainable aerobic intensity), the contribution from fat decreases while the contribution from carbohydrates increases. When exercising just below the lactate threshold, you are using mostly carbohydrates. Once the intensity of exercise has risen above the lactate threshold, carbohydrates become the only fuel source.

If you exercise long enough (1.5–2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low. This metabolic state presents a threat to the muscles’ survival, since carbohydrates are muscles’ preferred fuel. When carbohydrates are not available, the muscles are forced to rely on fat as fuel.

Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat, an idea that has given birth to the “fat-burning zone.” However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.

The Bottom Line
For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. Fat and weight loss is about burning lots of calories and cutting back on the number of calories consumed. For the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates.

SIDEBAR: Workouts for Fat Loss
To maximize your fat loss, try these workouts. For assistance in designing effective, safe workouts, consult with a certified personal trainer.

Go Hard
A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your postworkout metabolic rate. Try one or two of these workouts each week:

• 5–6 x 3 minutes at 95%–100% maximum (max) heart rate (HR) with 2-minute active recovery periods
• 4 x 4 minutes at 95%–100% max HR with 3-minute active recovery periods
• 8–12 x 30 seconds fast with 1-minute active recovery periods

Each of these interval workouts should include a warm-up and a cool-down.

Go Very Long
Long runs or bike rides (≥ 1.5–2 hours at 65%–70% max HR) that stimulate mitochondrial synthesis and promote the depletion of glycogen threaten the muscles’ survival, since carbohydrates are muscles’ preferred fuel. In response to this threat, muscles “learn” how to use fat more effectively and over time become better fat-burning machines.

IDEA FitnessConnect
Looking for a fitness professional, fitness facility, or class? Search IDEA FitnessConnect, the largest directory of personal trainers and fitness instructors, with the most verified profile information from the most trusted certifications in fitness.

Source: IDEA Fitness Journal, Volume 7, Number 5. © 2010 by IDEA Health & Fitness Inc.