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Fitness Tip#237 - October 30, 2012

Tuesday, October 30, 2012

Dried Fruits

Consuming dried fruits can easily put out your fat-burning fire. While they may be portable and convenient, you should avoid them when dieting. Most dried fruits contain added sugars, which quickly elevate your insulin level, putting the brakes on fat loss. Another big problem with dried fruit is the lack of water. The water content of the fruit actually plays a significant role in how full you feel after you eat it. Scientists call this energy density. A study by researchers at Pennsylvania State University and published in the May 2005 issue of the "Journal of the American Dietetic Association," indicates that foods with higher water content, like fresh fruits and vegetables, make you feel fuller than foods with lower water content, like dried fruits and higher-fat foods. In addition to not feeling as satisfied, it's easy to consume a lot more dried fruit than fresh fruit. Most people have no problem eating six to eight dried apricot halves but would never eat four whole apricots in one sitting.

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Fitness Tip#236 - October 29, 2012

Monday, October 29, 2012

Protein Powder Supplements

Having protein at each meal is an effective strategy for managing hunger, and protein shakes are a convenient way to get that added protein. But beware of hidden calories that could be creeping into your favorite protein powder. To improve taste and make more enticing flavors, many supplement companies have started sneaking in added sugar and fats to formerly pure protein powders. Some popular brands have as much as 6 g of fat, 13 g of carbohydrates and 80 extra unwanted calories per scoop -- and that can add up.

To avoid the excess fat and calories, read the labels carefully and choose a protein powder that contains no more than 5 g of carbohydrates and no more than 3 g of fat. Then add your own healthier carbohydrates and fats by blending it with berries and nuts. These choices will give you more fiber, healthier fats and more nutrients -- all of which will help improve your weight loss and overall health.


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  Member Comments About This Blog Post:

MAGGIEVAN 10/29/2012 3:54PM

    Unless one is a body builder, I don't think protein shakes are a necessity. I think it is better just to eat a bit of protein with each meal and maybe something light just after intensive exercise. Thank you however for sharing the hidden dangers in these "engineered" drinks.

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Fitness Tip#235 - October 26, 2012

Saturday, October 27, 2012

Slow Cardio

A lot of people turn to slow cardio exercise when they start their weight-loss journeys. It seems like a good idea at first because slow cardio burns a higher percentage of calories from fat than higher-intensity cardio. However, Rachel Cosgrove, owner of Results Fitness and author of the best-selling book, "The Female Body Breakthrough," warns against slow cardio. "The problem with steady-state cardio is that your body adapts and becomes extremely efficient, meaning you burn less and less calories for the same work done," said Cosgrove. "If you jog a mile today, you might burn 100 calories. Jog the same mile tomorrow, and you'll only burn 80 calories and so on."

To get back on track, begin interval training to burn more fat and prevent your body from becoming too calorically efficient during your workouts. At its simplest level, interval training consists of bouts of rigorous exercise followed by periods of rest. Compared to slow cardio, interval training doesn't burn a higher percentage of calories from fat, but it burns more total calories -- and you'll continue to burn extra calories for the next 38 hours. With slow cardio, you stop burning extra calories when your heart rate goes back to normal. Put interval training to work for you by adding a simple routine to the end of your weight-training session: Start with a five-minute warm-up, then exercise as fast as you can for one minute, followed by a rest period at a slow/moderate pace for two minutes. Repeat this three-minute interval three to four times; finish off your workout with a five-minute cool-down.


Have a great weekend!
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  Member Comments About This Blog Post:

GRACEISENUF 10/27/2012 7:39PM

    emoticon

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ALFA_SUNSHINE 10/27/2012 4:29PM

    emoticon Bring it! emoticon play!

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Fitness Tip#234 - October 25, 2012

Thursday, October 25, 2012

Dog Walkers Burn Extra Calories


In addition to being cuddly and loveable, dogs motivate their owners to lead active lifestyles. Unlike a human walking partner, dogs want to go for a stroll every day of the year and will even remind you when you get home that it’s time to go outside. But the physical benefits of owning a dog do not stop there. Staying active requires a mental commitment, and dog walkers are more likely to find the motivation to do other physical activities like sports or gardening.


A new study led by a Michigan State University researcher shows that people who own and walk their dogs are 34% more likely to meet the federal benchmark of 150 minutes of leisure-time physical activity. When it comes to exercise, once you get going, you’ll want to keep going, and having a fluffy friend is often the kick start that people need to get moving.


Does your dog motivate you to walk more frequently? Did you know on average people who own and walk dogs are healthier than those who do not?


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  Member Comments About This Blog Post:

LIV2RIDE 10/26/2012 9:28AM

    too bad I can't walk my cat. LOL

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NYKIMMIE 10/26/2012 7:19AM

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Fitness Tip#233 - October 24, 2012

Wednesday, October 24, 2012

6 Simple Steps for Getting in Your Daily Walks


Finding the motivation to walk everyday can be difficult. Follow these simple steps to help you get into a routine:


1) Map it Out – Visualize your walk before you head out. That way you have a predetermined route that you can easily follow to meet your goals.


2) Set Goals – Wear a pedometer and keep track of your progress. 10,000 is the recommended amount of steps per day.


3) Lay Out Your Gear – Put your walking gear (clothing, shoes, socks, water bottle, music, etc.,) out the night before. When you see them the next day it will put you in the right frame of mind and make it easier for you to get your walk in.


4) Explore – Break the monotony and try walking in different parts of your city.


5) Multi-task – One great thing about walking is that you can do it while checking other things off of your to-do list. Listen to an audiobook or album, walk the dog, or call a friend and catch up while you stroll.


6) Socialize – Walk with a friend or co-worker to help yourself stay motivated. If you’re interested in joining other walkers, find a Walk with Walgreens walking group in your area.

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  Member Comments About This Blog Post:

GOLFINSUNSHINE 10/24/2012 5:49PM

    like all of your suggestions... thank-you

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