The Drill Coach

What's Considered Moderate Intensity?

2009-03-19T11:01:00.007-04:00

Experts say we should perform 150 minutes of moderate intensity physical activity per week of, which translates to 30 minutes a day, five days a week. But what exactly constitutes moderate intensity? If you’re walking, it’s 100 steps per minute--at least according to a new study.

That means completing 3,000 steps in 30 minutes five times a week. If you want to keep tabs on your activity level, you can use a pedometer to help you meet the exercise guidelines.

If you’re just staring out and can’t keep up the pace for the duration, you can break up a 30-minute walking sessions into smaller ones.

"Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes," explained the study’s lead author, Dr. Simon J. Marshall of San Diego State University’s School of Exercise and Nutritional Sciences.

The study was published in the May 2009 issue of the American Journal of Preventive Medicine.

Why does this matter to you? If you include brisk walks in your weekly exercise regimen, make sure you’re walking at least 100 steps per minute! Investing in a pedometer is a low-cost way to ensure you are getting the most out of your walks.

The Link Between Women, Fat and Estrogen

2009-03-05T10:31:00.014-05:00

Although women burn off more fat than men during exercise, they don't lose as much body fat with exercise. That’s because women store fat more efficiently then men, despite eating proportionally fewer calories. But why?

New research from the University of New South Wales suggests a link between estrogen and its impact on fat storage for childbearing.

According to the studies, the female sex hormones estrogen reduces a woman's ability to burn energy after eating, which results in more fat being stored around the body.

On average, women store 6 to 11 percent more body fat than men.

"Female puberty and early pregnancy--times of increased estrogen--could be seen as states of efficient fat storage in preparation for fertility, fetal development and lactation," study author Anthony O'Sullivan explained.

A pesky hormone
Meanwhile, in his post 3 Foods Vegetarians Must NOT Eat for Fat Loss, fitness trainer Craig Ballantyne warns against consuming excessive amounts of soy, which has an estrogenic effect in the body.

"Most vegetarians consume copious amounts of soy. Heck, it is not uncommon to see soy milk for breakfast, soy burgers for lunch and soy ice cream for a late night snack," Ballantyne writes in the post, which is aimed at vegetarians trying to lose body fat.

"These foods can stop your fat loss dead in its tracks. In addition to all of the sugar and salt these products contain, soy has an estrogenic effect in the body," he warns. "Excess estrogen binds to the fat cells and causes an increase in the size of estrogen-sensitive fatty tissue such as belly fat."

Weight gain and birth control
And now, a recent University of Texas Medical Branch study found that women using the birth control shot depot medroxyprogesterone acetate (DMPA) gained an average of 11 pounds and increased their body fat by 3.4 percent over three years.

"One concern is DMPA's link to increased abdominal fat, a known component of metabolic syndrome, which increases the risk of cardiovascular disease, stroke and diabetes," lead author Abbey Berenson said.

Berenson, however, notes that the mechanism by which DMPA causes an increase in weight gain and fat mass is not known. No link was found between DMPA use and caloric intake, fat consumption or amount of exercise on body mass changes.

The women who switched from DMPA to oral contraception gained an average of four additional pounds in the same time span while those who switched to non-hormonal contraception slowly lost the weight and fat mass they had gained.

Berenson suggests women and their doctors should factor in this new data when choosing birth control methods.

Why does this matter to you? Because while estrogen promotes body fat storage (testosterone, by contrast, promotes lean body mass), exercise and a healthy diet can turn the ill effect around. And women taking hormonal contraception were also less likely to lose muscle mass and gain body fat when they exercised regularly and consumed a healthy diet that included increased protein intake.

Push Away from the Table: Why Only Calories Count

2009-03-03T10:04:00.009-05:00

High carb, high fat, low-fat, high protein … when it comes to diets, do macronutrient ratios count? Not really. The key to losing weight is calorie reduction.

Researchers at the Harvard School of Public Health and the Pennington Biomedical Research Center found that heart-healthy diets that reduce calorie intake--regardless of differing proportions of fat, protein, or carbohydrate--resulted in more weight-loss success.

The study found similar weight loss after two and a half years among participants assigned to four diets that differed in their proportions of fat, protein and carbohydrates. The participants lost an average of 13 pounds at six months and maintained a 9-pound loss at two years.

The main similarity between the four diets was calories: participants averaged a 750-calorie reduction per day. Average-sized males who ate 2,800 calories a day, for example, were prescribed just over 2,000 calories, while women who consumed 2000 calories a day were prescribed 1,250 calories.

"These results show that, as long as people follow a heart-healthy, reduced-calorie diet, there is more than one nutritional approach to achieving and maintaining a healthy weight," Elizabeth G. Nabel, director of the National Heart, Lung, and Blood Institute, said.

The study, she adds, provides people who need to lose weight flexibility to choose an approach they are most likely to sustain and is most suited to their personal preferences and health needs.

Wet Wolf, who specializes in physique transformation and sports performance training, agrees.

"A female over 25 percent body fat asking for exact gram amounts of macronutrients per day is akin to a girl who has never lifted weights before asking to be put on steroids," Wolf explains in Food Addictions: The Last Stand.

"Surely nothing as simple as losing fat could be as easy as making smart eating choices and exercising?"

In the end, losing weight boils down to consuming fewer calories than your body needs or increasing activity to burn more energy.

Why does this matter to you? If you consistently make smart eating choices and stick to a sensible diet, excess pounds will melt off. And don’t forget to exercise! Lift weights and perform energy system workouts for a well-rounded fitness regimen. More importantly, be realistic about how quickly the weight will come off.

Taste Test: Rachel's Cottage Cheese Roasted Red Pepper

2009-02-25T16:17:00.014-05:00

Unlike many people, I eat cottage cheese because I really like it. Loaded with protein and low in fat, it makes a perfect mid-afternoon or nighttime snack (Bedtime Snacking on Cottage Cheese). Cottage cheese is also quite versatile: My favorite snack is a ½ cup of unsalted cottage cheese topped with jalapeño peppers and a tablespoon of salsa.

So I was delighted when I spotted Rachel’s Wickedly Delicious assortment of cottage cheeses on my grocer’s shelf. Although Rachel's yogurt launched stateside in 2007 (it’s a UK-based brand), the cottage cheese line was just introduced nationwide this year.

Rachel’s cottage cheese products, sold in single servings, include "sweet and savory flavor infusions." The sweet (fruity) varieties consist of lemon verbena berry, pomegranate orange cranberry and pear mangosteen, while the savory (veggie) variations include sun dried tomato pesto, cucumber dill and roasted red pepper.

I tried the roasted red pepper because I was impressed with the fact that a 142g container had only 120 calories, 2g of fat, 14g of protein, 4g of sugar, 6g of carbohydrates, and a whopping 6g of fiber--more fiber per serving than any of the other flavors.

Since the goodies are at the bottom, you have to stir the cottage cheese before you eat it. The first thing that struck me is the texture was not as thick as I had expected it to be; it was very creamy.

I generally by unsalted cottage cheese, so I thought it tasted salty. But with 440mg of sodium, it’s equivalent to most cottage cheeses on the market.

The taste, however, is what sold me on the product. There were just enough roasted red peppers to add zest without overpowering--and the texture was nice and velvety.

The products aren’t cheap--my Publix Greenwise was selling them at 2 for $3--but then again, yummy products like these usually aren’t.

Rachel's cottage cheese is free of artificial flavors, colors, preservatives and sweeteners and is made using milk from cows not given artificial growth hormones (rbST-free).

Given the option, I still prefer making this high-protein snack from scratch, mixing my add-ons to natural, unsalted low fat cottage cheese. But Rachel’s cottage cheeses make a convenient, prepackaged alternative.

Why does this matter to you? Because Rachel’s savory cottage cheese varieties make healthy, nutritious on-the-go snacks. And remember, cottage cheese is low in fat and carbs and very high in protein. It is also a good course of calcium, with Vitamin D!

Why You Should Eat Cinnamon and Cayenne Today

2009-02-24T13:59:00.013-05:00

We may not think of them as health foods, but many spices are actually considered super foods.

Although earlier studies suggesting cinnamon could reduce blood sugar in people with diabetes have not lived up to the promise, this mild yet powerful spice has benefits that go beyond reducing blood sugar.

Cinnamon's phytochemical compounds, for example, help control cholesterol and triglycerides.

Cinnamon also has high levels of inflammation-inhibiting antioxidants called polyphenols, which may protect against diseases related to oxidative damage, including atherosclerosis, Type 2 diabetes, and some cancers.

Plus, cinnamon is an excellent form of manganese, fiber, iron and calcium.

Cayenne’s phytochemical capsaicin, meanwhile, helps heart health by reducing cholesterol and triglycerides. It also improves digestion and reduces gas, and may also help prevent and treat some cancers.

Even though mild peppers such as bell and paprika contain capsaicin, it is found in greater concentration in peppers with more heat, like jalapeno, chili and cayenne. (Interestingly enough, despite its heat, cayenne actually sets off a "cooling center" in your brain, which brings your body temperature down.)

Mix cinnamon and cayenne together, and you’ve got a healthy, nutritious seasoning to add to your protein shakes, oatmeal, eggs, drinks and more. And there are so many ways to incorporate cinnamon and cayenne into your everyday foods.

Craving something sweet and spicy for breakfast? Chop up an apple, sprinkle with cayenne and cinnamon and microwave on high for 30 seconds to soften. Eat alone or mix with oatmeal. I like to add ¼ cup of raw oatmeal--it’s like muesli--to the warm apples.

You can also warm up your mornings by adding cayenne and cinnamon to your ground coffee beans for a spicy java.

Fitness model Maggie Diubaldo suggests this delicious breakfast shake with something she's dubbed "Maggie Love": cayenne pepper, cinnamon, and stevia, all to taste.

1 cup All Whites 100% Liquid Egg Whites

Maggie Love, to taste

Blend ingredients in a blender or mixer so that the egg froths on top.

If you’ve got more time, try this Breakfast Surprise:

1 cup All Whites 100% Liquid Egg Whites

¼ cup oats

1 tbsp natural nut butter

2 packets of stevia natural sweetener

cinnamon

cayenne pepper

Mix all the ingredients together in a large non-stick frying pan at medium to low heat. Scramble together like scrambled eggs until fully cooked.

If you’ve got a sweet tooth, add cinnamon, cayenne, 1 tablespoon of unsweetened cocoa powder and 2 packets of Splenda or stevia to a cup of skim milk for a warm treat.

You can also add cinnamon and cayenne to spice up vanilla or chocolate protein shakes.

Why does this matter to you? Because eating healthy doesn’t have to be bland! Heat things up with cinnamon and cayenne and get a nutritional boost from these nutritious spices.

Infants Need Exercise Too!

2009-02-23T14:34:00.019-05:00

Not that type of exercise. But did you know physical activity is important to your babies' maturation process? We're not talking push-ups, but pat-a-cake and peek-a-boo.

According to the American Dietetic Association, physical activity is important to infants' normal maturation process. In fact, infants who are sedentary tend to roll over, crawl and walk later than babies who receive physical stimulation.

So what can you do as a parent to help your baby stay active?

According to the ADA, simple things like giving infants freedom of movement encourages them to search their environments and learn about their surroundings. Make sure to create a safe home environment so your baby can explore safely.

Playing with babies also helps them see you value physical activity. BabyZone.com suggests these 3 playful baby games to foster motor skills:

Ahh-Boom
When baby is between 5- to 7-months old, prop her in a sitting position facing you on your lap. Lower your head and gently touch foreheads with your baby while slowly saying, "Ahh-boom!" at each touch. In time, your baby will anticipate the game by leaning forward before your foreheads meet.

Sooo Big
Your little one loves it when you lift both his arms up very high and exclaim delightedly, "How big are you? You are so big!" Once your child has learned this game, lift your hands up high and let your child stretch his own arms way upward as you exclaim, "Sooo big!"

This Little Piggy
Respond to your baby's burblings with encouraging words as you play "This Little Piggy Went to Market" with her tiny toes. Your baby learns that despite being a small creature, she has control over play situations: Notice how she thrusts out her toes in a clear request to play the game again and again!

Why does this matter to you? Playpens have their use, but when possible--and under your watchful eye--let your infant move around freely. More importantly, engage with your child on a daily basis. It will improve your infant’s functioning and help nurture your relationship.

Are You Neglecting Your Posterior?

2009-02-18T15:18:00.009-05:00

You’re dutifully hitting the gym four times a week, but how do you train your posterior chain?

The posterior chain muscles include the lower back, glutes, hamstrings and calves. Developing and strengthening this area will not only improve your strength and speed, but help balance out the generally overly dominant quadriceps muscle.

When your quads are too strong, the muscles on the front of your body tighten, stretching the opposite muscles--your glutes and hamstrings--making them longer and relatively weaker (Quad Dominance and Neck Pain in Women). And sitting at a desk all day further shortens your hip flexors.

But there are several exercises you can incorporate into your workouts to strengthen your posterior chain muscles. These include good-mornings, Romanian deadlifts, deadlifts, hip-dominant lunges, step-ups, reverse hypers and back extensions.

Back extensions are often overlooked at the gym. Try adding a medicine ball to make the exercise more challenging:

Position your thighs prone on a 45 degree back extension machine, with your ankles secured under the padded brace and your hips (and not your abs) resting on upper pad.

Hold a medicine ball overhead with your elbows extended.

Lower your torso by bending at your waist until fully flexed, still holding the medicine ball overhead, elbows straight.

Rise back to the start position so your torso is parallel to your legs, always holding the medicine ball overhead, elbows straight.

You can also hold a small weight plate (5 or 10 lbs) behind the neck to give added resistance. If you don't have access to equipment or a gym, you can perform back extensions on a Swiss ball.

Remember power comes from the hips! In fact, three-quarters of your lower body training should be devoted to these exercises, including single-leg variations.

Why does this matter to you? Besides improving your overall strength and speed, a strong posterior chain can help stave off injuries such as hamstring and hip flexor strains as well as chronic low back pain. A well-developed posterior chain will also improve your posture--and your backside!

Why You Should Eat Jicama Today

2009-02-15T15:10:00.008-05:00

A dietary staple in Latin America, jicama is a root vegetable that looks like a turnip with thin gray, tan, or brown skin and a white, fleshy interior. Raw jicama tastes similar to an apple crossed with a potato. Best of all, this healthy food is low in calories and fat, but high in fiber.

A 60 g serving of jicama (about ½ cup) has only 25 calories, 5 g of carbohydrates, 3 g of dietary fiber, and 1 g of sugar--and is completely fat-free. In fact, jicama is 90 percent water.

Jicama is available year-round in your supermarket’s produce section. Choose tubers that are firm and have dry roots and make sure it is not blemished or bruised. Jicama can be stored in a plastic bag in your refrigerator for up to two weeks.

So how can you incorporate jicama into your diet?

Jicama can be baked or broiled like a potato (although it is not nearly as starchy). But I find the best way to eat it is raw.

To prepare the raw jicama, peel it with a vegetable peeler, then halve from top to bottom and lay it cut side down on the board (this keeps it from rolling). Then cut the halves into slices about 1/4-inch thick. Add a hint of fresh limejuice and sprinkle with cayenne pepper for a tasty, Mexican-style snack. Pack in a sandwich bag or plastic container and take it with you.

Two cups of this Mexican-style jicama has only 100 calories and 12 g of fiber--that’s half the daily amount recommended by the American Dietetic Association.

And unlike apples, which turn brown when their iron-containing chemicals react with oxygen in the air, jicama does not discolor when exposed to the open air for a while. This makes jicama a perfect snack to tote and good selection for crudites.

In cooking, jicama tends to take on the flavors of the ingredients it is being combined with, which makes it a nice complement to stir-fry dishes.

Why does this matter to you? Because most of us don’t consume enough vegetables and fiber on a daily basis. If you’re in a mid-afternoon snack rut, snap out of it by packing Mexican-style jicama a couple of times a week. It’s a snack that’s packed with calcium, magnesium, potassium, vitamin C, A and beta-carotene!

Chocolate Seduction: Valentine’s Day Options

2009-02-12T11:58:00.015-05:00

Valentine’s Day is the single biggest day of the year for chocolate sales.

According to Nielsen, consumers are expected to buy more than $345 million in chocolate candy during Valentine’s week, with more than 58 million pounds of chocolate candy being sold. And February 13, the day before Valentine’s Day, is the top total candy and chocolate candy buying day in February.

What are folks on a diet to do?

It’s hard not be tempted by those heart-shape boxes filled with assorted chocolates. But if you’re watching your weight, you do have some options. For example, you can bake a Chocolate Sweetheart Cake.

This recipe is featured in this month’s Diabetes Health Magazine, which means it’s low-carb friendly. Make it in the shape of a heart, and you’ve got yourself a perfect Valentine’s Day treat.

One slice of Chocolate Sweetheart Cake has only 212 calories, 7 grams protein, 16 grams fat and 5 grams carbohydrates.

If you’re thinking of indulging in a box of sugar-free chocolates, however, think again.

"To make chocolate 'sugar free,' sugar alcohols, usually maltitol, are used in place of sucrose or table sugar. These sugar alcohols, known as polyols, have fewer calories and tend to have less of an impact on blood glucose than does regular sugar," Gerri French tells DiabetesHealth.com.

"However, many people’s digestive systems can tolerate only a small amount of these foods before they experience a laxative effect," she adds.

One thing regular chocolates and sugar-free chocolates have in common is they are both high in calories and saturated fat. But one-third of the saturated fat in regular dark chocolate is a unique saturated fat called stearic acid, which does not seem to contribute to heart disease.

So if you are going to indulge in chocolate, go for a delicious, decadent dark chocolate. Good ones to try include Godiva Santo Domingo 85% or Lindt Excellence 85% Cocoa Extra Fine Dark Chocolate Bar.

Dark chocolate provides the greatest benefit because it contains the most cocoa butter. Check labels and choose chocolates that have cocoa, cocoa mass, and cocoa butter as the main ingredient and the least amount of sugar and additives.

And remember, dark chocolate is fine in moderation (A Square a Day Keeps the Doctor Away). A study published in the Journal of Nutrition found that dark chocolate can significantly reduce the inflammation that leads to cardiovascular disease.

Why does this matter to you? Because there is no way to avoid Valentine’s Day, a holiday that revolves around chocolate. So you can do one of two things: indulge or restrain. If you choose to indulge, find the most decadent, high-quality dark chocolate out there and enjoy. If you want to have a treat without the insulin rush, find modified recipes like the Chocolate Sweetheart Cake, which will satisfy your craving for chocolate without added the sugars or that unwanted laxative effect. Just make sure the indulgence ends after one serving!

Mini Curl, Press & Push Up + Lunge Workout

2009-02-12T08:00:00.000-05:00

This is one of those workouts that sounds and looks a lot easier than it is. But this Mini Curl, Press & Push Up + Lunge Workout is a challenging way to train your entire body when you have limited time and space.

Stand holding a pair of dumbbells at your sides. Perform a dumbbell curl until the weights are at shoulder level. Rotate your palms so they are facing away from you and perform overhead shoulder press, then lower dumbbells through same motion--slow and controlled.

Once you’re back to the starting position (with the weights by your side) lower the dumbbells down to the ground, thrust your feet back and do a push up (with your hands still on dumbbells). Then quickly snap feet back to your hands and stand. That’s one rep!

This exercise incorporates four movements into one: A bicep curl, a shoulder press, a push-up and a burpee. Remember to keep your core tight throughout the entire movement. It’s a lot harder than it sounds!

Once you’ve completed 10 reps, drop the dumbbells and go right into your lunges.

Stand with feet together, take a big step forward and slowly lower your body into a lunge position. Slowly push back up to starting position, making sure to push through your heel. Switch legs and repeat. That’s one rep.

Remember not to not lean forward when lunging. Lunges are a great overall lower body exercise that work your quads, hamstrings and glutes.

Take a few breaths and pick up the dumbells for your next set.

Modifications
To boost the workout’s intensity, complete 10 sets of 10 reps--and hold on to the dumbbell while performing your lunges.

If you’re a fitness newbie, aim for 5 sets of 10 repetitions.

Only got 10 minutes? Work in as many sets of 10 repetitions you can fit in.

Why does this matter to you? This combination mini workout requires strength, flexibility, balance, endurance, and explosiveness! Remember, mini workouts aren’t a replacement for weight training sessions, but they are a versatile, inexpensive, and time efficient way to improve your overall fitness.

Peanut Products: The Good and the Bad

2009-02-11T19:32:00.014-05:00

If you eat peanut products regularly, check the Food and Drug Administration’s list of recalled foods, because it seems to get longer every day.

When the outbreak first started, Peanut Corporation of America said its tainted products were distributed only to institutions, not stores. But the company recently issued a statement listing several brands formerly sold directly to consumers now available at retail stores.

The latest peanut-related recalls include:

Trader Joe's Peanut Butter & Chocolate Chip Cookies and Vegan Trail Mix

Cookies and Frozen Gluten-Free Peanut Butter Cookie Dough

Kmart’s Super Kmart bakery goods that contain granulated peanut products

Rite Aid’s Chocolate Peanuts and Bridge Mix

Since the onset of the Blakely, Ga.-based PCA salmonella outbreak, more than 1,800 peanut products have been recalled. And according to the Center for Disease Control, at least 600 people in 44 states and one person in Canada have been sickened by the outbreak strain of Salmonella Typhimurium. The outbreak may also have contributed to at least eight deaths.

Although most cases peaked in December, the CDC notes it's too early to declare the outbreak over since it can take up to three weeks for cases to be reported to the CDC.

To be safe, check out the FDA’s searchable list of peanut product recalls. Here are some popular health food brands included on the recall list.

SunSpire Organic Dark Chocolate Crunchy Peanut Clusters
ThinkThin Dark Chocolate
ThinkThin Chocolate Mudslide
Genisoy Organic Apple Cinnamon Soy Protein Bars
Glutino Organic Chocolate & Peanuts Bars
Kashi™ TLC™ Chewy Granola Bars Trail Mix
Kashi™ TLC™ Chewy Granola Bars Honey Almond Flax
Kashi™ TLC™ Chewy Granola Bars Peanut Peanut Butter
Kashi™ TLC™ Chewy Granola Bars Club Pack
Kashi™ TLC™ Oatmeal Dark Chocolate Chewy Cookies
Kashi™ TLC™ Oatmeal Dark Chocolate Chewy Cookie Club Pack
Kashi™ TLC™ Happy Trail Mix Chewy Cookies
Kashi™ TLC™ Oatmeal Raisin Flax Chewy Cookies
Bear Naked Appalachian Trail Mix
Detour Bars, several varieties including Runner, Biker and Core Strength
Barron Specialty Foods’ Thai Curry with Peanuts Seasoning Mix
Ethnic Gourmet Chicken Pad Thai
Ethnic Gourmet Pad Thai with Shrimp
Ethnic Gourmet Pad Thai with Tofu
Gluten Free Café Asian Noodles

The good news is major national brands of jarred peanut butter found in grocery stores have not been linked to the outbreak or recalled.

But while popular peanut brands like Jif are safe, they aren't the best choices--most contain refined salt and sugar as well as hydrogenated oil, an additive that keeps the oil from separating--good for shelf life but bad for your health.

By law, peanut butter found on the grocers' shelves must contain 90 percent or more peanuts with no artificial sweeteners, colors or preservatives.

Natural peanut butter, however, must contain 100 percent peanuts with no hydrogenated oil (the oil will separate from the peanuts and must be stirred back in) and it must be refrigerated.

Peanut butter spreads, on the other hand, contain only 60 contain peanut butter and do not have to be refrigerated.

So why not try grinding your own peanut butter at your local health food store? Flip the switch and watch the peanuts get ground into creamy, yummy peanut butter. And unlike jarred peanut butter, it won’t separate.

Or you can also make your own peanut butter at home by blending roasted, salted or unsalted peanuts and a couple tablespoons of peanut or safflower oil (the added oil helps make the peanut butter smooth). You can leave it chunky or keep processing it until it is smooth. Check out Alton Brown’s Homemade Peanut Butter for more.

Why does this matter to you? The peanut butter fiasco reminds us why it’s important to eat wholesome, unprocessed foods. Use processed snacks sparingly and do your research on the foods you buy.

Why Not Have Quinoa for Breakfast?

2009-02-06T23:06:00.006-05:00

Although quinoa (pronounced KEEN-wa) is often referred to as a grain, it’s technically a fruit. It’s also a complete protein that is high in lysine, methionine and cystine. This is why it has been called nature’s perfect food.

Quinoa is often used as a lighter alternative to starchy side dishes such as rice and pasta, but it also makes an excellent alternative to breakfast cereals and oatmeal, especially if you don’t eat grains, wheat and spelt, which can irritate the intestines.

You can buy quinoa in bulk or prepackaged boxes, but for an easy to prepare breakfast, try Quinoa Flakes, 100 percent organic quinoa steam-rolled into a quick cooking quinoa flake. (You can also use the flakes for pancakes or waffles, coating for cooking fish or chicken, and baking muffins.)

Here are some great quinoa breakfast recipes:

Quinoa and Egg Breakfast
Prepare one serving (1/3 cup) of Quinoa Flakes. Add a pinch of salt to taste and top with one or two poached eggs or mix in chopped turkey sausage. (It’s a good idea to rotate eggs with other sources of protein to avoid developing allergies).

Quinoa Breakfast Porridge
Combine ¼ cup of quinoa, ½ cup of water, 1 tbsp of natural peanut butter and some cinnamon in an uncovered pot. Bring to a boil, cover and simmer for about 20 minutes. Let stand 5 minutes and serve.

Laded with complex carbs, quinoa makes a great post-workout food if you’re having breakfast following an exercise session.

Post-Workout Quinoa Breakfast
Prepare one serving (1/3 cup) of Quinoa Flakes with 1 cup of milk and 1 scoop of whey protein isolate (vanilla flavored). Top with blueberries, strawberries or cherries.

Besides its unique protein, quinoa is also high in essential linoleic acid, fiber, minerals, and vitamins.

Why does this matter to you? On top of all its health benefits, quinoa is suitable for folks with special dietary needs, such as lactose-intolerance, vegan diets, gluten-intolerance, diabetes, and low sodium diets. If you don’t eat grains, it’s a great alternative oatmeal.

5 Reasons to Invest in a Medicine Ball

2009-02-04T17:00:00.012-05:00

Medicine balls, once primarily used for boxing and football training, have gained mainstream appeal in recent years. A medicine ball is a versatile piece of exercise equipment that I recommend to everyone.

If you’re not convinced, here are 5 reasons why you should invest in a medicine ball today:

1. A real bang for your buck! Medicine balls are not expensive. While you could spend up to $40 on a leather medicine ball, you can get a durable rubber one for under $20, depending on the size (they range in size from 6 to 15 pounds). And you can easily do over 40 exercises with just one ball.

2. No space required. A medicine ball is a great way to add light resistance training to your home workouts. A medicine ball can help strengthen your abdominals, arm and leg muscles, shoulders, and your lower back.

3. They are compact. Unlike most home exercise equipment, medicine balls don’t take up a lot of room in the house--and they easily fit into a gym bag. You can do medicine ball workouts in your living room or back yard.

4. Perfect for two-people workouts. Medicine balls are perfect if you have a workout partner. Have fun with it, challenge yourselves, and be creative with your exercises. There are many throws and passes you can integrate into your routine.

5. They make exercises more challenging. If you can hold a standard plank for more than 1 minute, it’s time to up the challenge. A medicine ball is a great way to increase the intensity on a variety of exercises, including planks, push-ups and squats.

One of my favorite medicine ball exercises is the alternating push-up. Get into a standard push-up position, with the medicine ball under one hand. Perform one push-up, and when you reach the top of the movement, roll the ball over to the other hand and do another push-up. That’s one rep.

Do 3 sets to failure, or repeat 3 sets of 12 for a warm-up before your regular chest work.

Why does this matter to you? Because medicine balls are a good way to spice-up standard exercises like push-ups. You can also incorporate medicine ball exercise, like medicine ball slams, to add variety to your ab training routine. While a medicine ball isn’t a substitute for weights, it is a great stand-in for days when you can’t make it to the gym.

Why You Should Eat Sardines Today

2009-02-03T10:59:00.010-05:00

Yes, sardines--the unpretentious little fish that comes in metal tins with peel off tops--are a nutritional powerhouse. And not only are they good for you, they’re cheap and come ready to eat, making them a perfect food for the prep-challenged. But what’s so great about sardines?

Sardines are loaded with calcium, magnesium, iron, phosphorous, potassium, zinc, copper and manganese. They are also a great source of nonmeat vitamin B12. In fact, one tin of sardines provides 150 percent of the Daily Value.

Sardines are also a great source of selenium.

But sardines’ biggest health benefit lies in their high concentration of omega-3-fatty acids, which reduce triglyceride levels. Besides fish such as salmon, sardines are one of the best sources of omega-3s.

The advantage of getting omega-3s from sardines is that their smaller size makes them less likely to have accumulated toxins such as mercury, dioxane and PCB.

Remember: the bigger the fish, the more mercury it contains. Fish such as shark, swordfish, king mackerel, and tilefish, for example, contain high levels of mercury. And while canned light tuna contains a small amount of omega-3 and fairly low mercury levels, fresh tuna steaks and albacore tuna contain three times as much mercury.

You can’t go wrong with sardines!

You can buy sardines that are packed in water, mustard, tomato sauce or olive oil. Keep in mind that the oil can add to the calorie and fat content, but it’s a great choice if you’re using sardines as your protein on a salad, since you can use the oil in place of dressing.

The oil also contains those essential omega-3s, according to Jonny Bowden, author of 150 Healthiest Foods on Earth.

"Two things to remember: One, if you eat fish packed in oil, don't throw away the oil--instead use the oil, since a lot of the omega-3s from the fish are likely to drain into it," Bowden explains.

"If you get fish packed in water (which is fine), the omega-3s will stay locked in the fish since oil and water don't mix."

Here’s a recipe for a heart-healthy beet and sardine sandwich:

Ingredients
1 Ezekiel English muffin
1 small cooked red beet
2 boneless sardines in oil

Chop the beet and the sardines together and spread on the Ezekiel English muffin.

You can also make your own sardine pate by mixing one tin of sardines in tomato sauce with 8oz of Philadelphia Whipped Cream Cheese. Add pepper and lemon juice to taste. Chill and serve! You can spread the pate on celery sticks for a great snack.

Why does this matter to you? If you workout, sardines provide your body with protein essential for building and maintaining muscle mass, while the omega-3s help your cardiovascular health by raising good HDL and reducing bad LDL cholesterol levels. And omega-3s, like the ones found in sardines, may also help speed recovery from certain sports injuries.

Mini Mountain Climber + Squat Swing Workout

2009-01-31T16:13:00.006-05:00

I love this exercise combination. Mountain climbers target your chest, shoulders and abs as well as your cardiopulmonary system. Squat swings, meanwhile, work your back, shoulders, abs and glutes.

You’ll need a medicine ball for this mini workout (I use a 9lb ball). You can do both these exercises without a medicine ball, but it will be less challenging.

In the Mini Mountain Climber + Squat Swing Workout, you will perform mountain climbers for 1 minute, followed by 15 squat swings. I shot a brief video to demonstrate each exercise:

Mountain Climbers: Start in a push-up position with your arms fully extended on the medicine ball. Your feet should be shoulder-width apart. Bend your right knee and bring it towards your chest, leaving your left leg behind. Quickly jump and extend your right leg back to the starting position while simultaneously bringing your left leg in towards your chest. Alternate until you have completed your desired reps.

Perform mountain climbers at a quick a pace—hustle!

After completing 1 minute of mountain climbers, grab the medicine ball and complete 15 squat swings.

Squat swings: Stand with your feet hip-width apart, abs tight. Hold the medicine ball with both hands with your hands hanging between your legs. Lower yourself into a deep squat, and as you raise your body back into the standing position, swing the medicine ball overhead. That’s one rep.

Make sure to keep your arms straight throughout the movement.

Modifications
You can make this workout more challenging by increasing your mountain climber time and squat swing repetitions.

If the workout is to difficult, start by doing 30-second intervals of mountain climbers and 10 squat swings.

Beginners can start with five sets of mountain climber and squat swings. If you’re more advanced, complete 10 sets. Don’t have a medicine ball? You can perform mountain climbers with your hands on the floor, and do prisoner squats instead of squat swings.

Fit Kids Score Better on Tests

2009-01-29T14:44:00.008-05:00

Do you need a new reason to get your kids off the couch and physically active? Researchers have found a link between students’ physical fitness and grades.

Researchers examining the relationship between physical fitness and academic achievement in children enrolled in grades 4 through 8 found that fit kids scored better on standardized math and English tests than their less fit peers.

The study, which is published in the Journal of School Health, also showed the odds of passing standardized math and English tests increased as the number of fitness tests passed increased.

So don’t knock gym class!

While previous studies have shown school-based health and exercise programs have little effect on children's weight or the amount of exercise they do outside of school, they can have a positive effect in the classroom.

Here are 5 tips to encourage and keep your children to be physically active.

1. Lead by example and exercise! If you prioritize fitness in your every day life, so will your kids (and teens, too).

2. Get kids interested in fitness at an early age, when they are excited and easy to motivate.

3. The earlier children are introduced to physical activity, the more inclined they will be to make exercise a part of their personal lifestyles as they grow and mature.

4. Let you kids pick what kind of physical activity they want to participate in. It doesn’t have to be an organized sport (Can Kids Strength Train?). Physical activity includes jumping rope, tricycling, playing catch, walking the dog, and more. Keep training fun, safe, and structured!

5. Make physical activity a family affair. It will strengthen relationships and your muscles! Take a nature hike (don’t forget the dog), go skiing, or arrange a fun game of touch football.

Why does this matter to you? Because fitness training won’t detract from your kid’s grades, it will help their academic performance. Plus, exercise will help your child maintain a healthy weight, strengthen bones, boost metabolism, and improve self-esteem.

Boost Your Metabolism in 3 Minutes

2009-01-28T11:03:00.012-05:00

Exercising regularly has many benefits, including lowering the risk of developing chronic diseases such as heart disease and type 2 diabetes, but many people feel they don’t have the time to follow the guidelines for physical activity. But new research shows you can cut your risk of diabetes by doing an intense 3-minute exercise session every couple of days.

A team of researchers from Heriot-Watt University Edinburgh in Scotland investigating the effect of high-intensity interval training (HIIT) on metabolism found that a regular high-intensity, 3-minute workout has a significant effect on the body’s ability to process sugars.

In the study, 16 sedentary male participants used exercise bikes to perform a quick sprint at their highest possible intensity.

"What we have found is that doing a few intense muscle exercises, each lasting only about 30 seconds, dramatically improves your metabolism in just two weeks," Professor James Timmons explains.

The Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend adults accumulate at least 30 minutes a day of moderate–intensity physical activity on most, preferably all, days per week.

But Timmons suggests that a lack of compliance to these exercise guidelines points to the need for an alternative.

"The low-volume, high-intensity training utilized in our study substantially improved both insulin action and glucose clearance in otherwise sedentary young males," Timmons adds. "This indicates that we do not yet fully appreciate the traditional connection between exercise and diabetes."

Ideally, you should perform moderate to vigorous aerobic and resistance exercise for several hours per week. But if you can’t make the time, this study shows there is an alternative.

Drill Coach’s Mini Shuttle Run + Push-Up Workout, for example, is a perfect short, high-intensity workout.

And if you’re already getting your 30 minutes of exercise in every day, remember to periodize your cardio (Periodized Cardio: Quality vs. Quantity) and devote at least one aerobic workout a week to high-intensity interval training.

Why does this matter to you? If finding time to exercise is a challenge, this approach makes it easier for you to lead a healthier life. Your health can actually benefit from doing a 3-minute session of highly vigorous activity a few days per week. No more excuses!

Mercury in Your Yogurt?

2009-01-27T10:57:00.014-05:00

We all know there’s nothing sweet about high-fructose corn syrup, despite ads by the Corn Refiners Association calling the sweetener natural. But two new studies reveal that products sweetened with HFCS may also contain mercury.

The main component of HFCS is fructose, a simple sugar naturally found in high levels in fruit. HFCS is used as a sweetener in many beverages and foods such as breads, cereals, breakfast bars, deli meats, soups, condiments and yogurts.

In the first study, researchers found measurable levels of mercury in nine of 20 samples of commercial HFCS.

The second study revealed one in three of 55 brand-name foods contained mercury, which was most common in HFCS-containing dairy products, dressings and condiments.

"Mercury is toxic in all its forms. Given how much high-fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered," Institute for Agriculture and Trade Policy's Dr. David Wallinga, a co-author of both studies, told HealthDay.com.

"The bad news is that nobody knows whether or not their soda or snack food contains HFCS made from ingredients like caustic soda contaminated with mercury," Wallinga said. "The good news is that mercury-free HFCS ingredients exist. Food companies just need a good push to only use those ingredients."

Wallinga and his team are calling for immediate changes by industry and the U.S. Food and Drug Administration to help stop preventable mercury contamination in our food supply.

In the meantime, what is a yogurt lover to do?

Yogurt is a good source of calcium, phosphorus, riboflavin-vitamin B2, iodine, pantothenic acid-vitamin B5, zinc, potassium, protein and molybdenum--nutrients that make it a health-supportive food. High quality yogurt also contains live bacterial cultures, which can help restore your good bacteria levels.

But all yogurts aren’t created equal.

The ingredients in Yoplait Whips! Light & Fluffy Lemon Meringue Yogurt, for example, lists: yogurt low fat [milk reduced fat grade a pasteurized cultured, sugar, milk non-fat, corn syrup high fructose, cornstarch modified, gelatin kosher, lemon(s) juice concentrate, natural flavor(s), potassium sorbate (to preserve freshness), turmeric extract (color(s)), vitamin A acetate, vitamin D3], lactic acid esters of mono- and diglycerides, nitrogen.

Dannon’s Fruit on the Bottom Blueberry, meanwhile, contains cultured grade A low fat milk, blueberries, sugar, fructose syrup, high fructose corn syrup, contains less than 1% of modified corn starch, pectin, kosher gelatin, sodium phosphate, malic acid, natural flavor, calcium phosphate.

So ditch HFCS-containing yogurts (Yogurt and HFCS). Choose yogurt brands that have no added sugars. Or better yet, opt for plain Greek yogurt and add your own fruits or nuts.

Why does this matter to you? Because according to HealthDay.com, Americans consume an average of 12 teaspoons of HFCS per day, while teens can take in as much as 80 percent more HFCS than the average person. Avoid products that contain HFCS altogether. Besides, fructose is a type of sugar that can quickly be made into body fat, so it's definitely something you should avoid if you're trying to lose weight (Bounce Fructose from the Fat-Loss Party)!

Why You Should Eat Kimchi Today

2009-01-26T08:00:00.008-05:00

Kimchi is a Korean fermented cabbage dish made with a mix of garlic, salt, vinegar, chili peppers, and other spices. Loaded with healthy bacteria and vitamins A, B, and C, kimchi is a nutritional powerhouse.

"All three ingredients in kimchi—cabbage, onions and garlic—have both significant anticancer properties and significant heart benefits," Jonny Bowden, author of 150 Healthiest Foods on Earth, says.

To make kimchi, cabbage is salted, seasoned, and stored in sealed containers to undergo lactic acid fermentation.

"Almost all naturally fermented foods are health promoting," Bowden adds. "The healthy bacteria lactobacilli are heavily involved in the fermentation process, and kimchi is a potent source of these healthy 'probiotics.'"

Probiotics help with digestion, and according to recent studies, compounds in fermented cabbage may prevent the growth of certain cancers.

I first tried kimchi when I lived in Montreal with my friend Kyung. Her mother would make batches of delicious homemade kimchi—and we would easily polish off a jar in just a couple of days. We’d have it alone as a side dish, on steamed rice and even on Ramen noodles.

The good news is you can buy kimchi ready made. You can find jarred kimchi, like King’s Kimchi, in Asian markets or in the refrigerated section of your local supermarket.

Try it in the morning with some scrambled eggs, diced tomatoes, and mushrooms. Or spoon some on a side of brown rice alongside fish, beef, pork or chicken.

Why does this matter to you? Because it’s fun to experiment with healthy foods! And in Korea, kimchi—along with a high-fiber, low-fat diet—keeps obesity at bay.

Mini Jump Squat + Plyometric Push-Up Workout

2009-01-23T15:46:00.004-05:00

You’ve probably heard pf plyometric exercises. Plyometric is a type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to its concentric action. Think of stepping down from a step and then immediately springing back up.

Trainers and coaches often use plyometric training to increase speed, strength, and build power in athletes. But plyometric exercises, which involve jumps, hops, and bounding movements, aren’t just for athletes. Adding plyometric drills to your regular strength-training regimen will increase your endurance, burn calories and help you shed body fat.

This mini workout involves two plyometric exercises: jump squats and plyometric push-ups.

Begin by performing 10 jump squats. Stand with your feet shoulder-width apart. Squat deep, keeping your knees behind your toes, abs tight and chest out. Jump off the floor explosively and as high as possible, landing back in a squat position. Remember to land softly by using your leg muscles and engaging your core throughout.

After you have completed 10 squat jump repetitions, go right into your plyometric push-ups. Get into a regular push-up position, lower your chest to the floor and explosively push off, forcing your hands to leave the floor. Land and lower your chest to the floor again, then push up again into your next rep. Keep your body straight, with your abs tight throughout the exercise.

That’s one set! Rest 30 seconds and repeat 5 or 10 times--depending on your time and fitness level.

You can modify the Mini Jump Squat + Plyometric Push-Up Workout to meet your fitness level. If jump squats are too difficult, drop the jump and stand up on your tiptoes instead. If 10 jump squats aren’t challenging enough, increase your reps to 15 or 20.

If you haven’t mastered standard military push-ups, perform your plyometric push-ups on your knees. If you need to up the intensity, increase your plyometric push-ups reps to 15 or 20. Or you can clap your hands together as you reach the highest point.

Why does this matter to you? Because plyometric exercises build powerful muscles, increase endurance, burn calories and help shed body fat. Plus, plyometric exercises are a great way to dial up the intensity of any workout.

Eat Better, Save the Planet and Yourself

2009-01-22T18:56:00.007-05:00

Today on NPR, Morning Edition's Steve Inskeep interviewed The New York Times food columnist Mark Bittman (listen to interview). In his new book Food Matters: A Guide to Conscious Eating, Bittman claims we could reduce the environmental impact of industrial farming by eating less animal products.

According to Bittman, Americans raise and slaughter 10 billion animals each year for consumption. "All industrial farming--from fish farming to chicken farming to egg and dairy farming--has an environmental impact," Bittman says.

Bittman claims reducing our consumption of animal products by just 10 percent would have an environmental impact as well as an impact on all of our mutual health.

Bittman discussed alternatives to traditional meals--including the classic American breakfast of eggs and bacon. He suggested starting your day with a bowl of oatmeal--with an Asian-inspired twist.

Try adding a drizzle of soy sauce, sliced scallions and freshly ground pepper to your oatmeal. Bittman also suggests folding in leftover chopped vegetables, like mushrooms, or raw tender greens, such as spinach, and let them wilt a bit.

For a Western flare, add a spoonful of chunky salsa and grated cheese to your oatmeal, and top it poached or fried egg for special treat.

I’m always looking for different ways to prepare oatmeal, one of my favorite foods. My oatmeal recipes generally include fruits or nuts--but apparently, I haven’t been thinking outside the proverbial box.

Bittman, by the way, lost 50 pounds by levels by cutting meat and processed foods out of two of his three daily meals. He also lowered his cholesterol and blood sugar levels by making simple changes in his eating habits.

Bittman's Food Matters includes a month's worth of meal plans and delicious recipes such as spinach and sweet potato salad with warm bacon dressing, breakfast bread pudding, meatloaf with bulgur and ground beef, brown rice pudding with coconut, chicken not pie, and more.

Why does this matter to you? Because you can eat better and save the planet at the same time! After all, reducing the amount of animal products you eat by a mere 10 percent isn’t too much of a sacrifice. Substitute some animal protein in your diet with plant proteins, such as legumes and nuts and seeds. And rememebr to stay away from junk food and refined carbohydrates.

Best Strategy to Shed Post-Baby Weight

2009-01-21T14:43:00.007-05:00

Are you struggling to shed extra pounds following a pregnancy? If so, a combination of diet and exercise is a more effective than dieting or exercising alone.

According to a Cochrane Systematic Review, women who combined diet and exercise lost more post-baby weight than women with a standard post-natal lifestyle.

Meanwhile, women who exercised without dieting--or dieted without exercising--did not lose more weight than women with normal care.

"As well as helping reduce body weight, exercise has the added advantage of improving the women's cardiovascular fitness and preserves fat-free mass," explains Amanda Amorim, an epidemiologist working in Rio de Janeiro, Brazil. "Dieting alone reduces fat-free mass."

While pregnancy weight gain is inevitable (your baby's growth and development depend on it!), gaining too much weight during pregnancy makes it harder to shed the extra pounds after delivery.

And according to MayoClinic.com, failing to lose the excess weight within six months after giving birth puts you at a higher risk of being obese later.

Here are some diet and exercise tips to get your body back into shape:

Diet
1.Consume 3 small meals, 2 snacks, and 1 liter of water a day.
2. Have lean protein and vegetables at each feeding.
3. Eat clean; avoid sauces, dressings and butter. Grill, bake, steamed or poach your protein.
4. Choose brown rice, whole grain pasta and Ezekiel bread.
5. Eat legumes, beans, and nuts and enjoy fruits for dessert.

Exercise
1. If you're breast-feeding, feed your baby before you exercise.
2. Begin with light physical activity, such as walking or swimming.
3. Exercise in short sessions throughout the day and gradually increase the length and intensity of your workouts.
4. Include your baby in your exercise regimen--invest in a jogging stroller!
5. Target your core. You can’t spot reduce belly fat, but core exercises can help tone your abdominal muscles and strengthen your lower back.

You also don't need to spend a lot of money to get your pre-pregnancy body back (Trust Me, You Don't Need a Trainer to the Stars).

Why does this matter to you? Gaining weight while you’re pregnant is expected, but unfortunately, it doesn’t automatically disappear after giving birth. Make time to exercise and develop healthy eating habits to last a lifetime. And set realistic goals: Through diet and exercise, expect to lose about 1 pound a week. You will reach your goal weight eventually, but you will immediately benefit of a healthy lifestyle.

Why You Should Eat Pumpkin Seeds Today

2009-01-20T14:28:00.009-05:00

While pumpkin seeds are freshest in the fall, when pumpkins are in season, you don’t have to wait until Halloween to enjoy this nutty treat—they’re available all year round. Here’s why you should include pumpkin seeds in your diet.

Pumpkin seeds are an excellent source of the minerals phosphorus, magnesium and manganese, and a good source of iron, copper and zinc. In fact, zinc may contribute to pumpkin seeds’ role in maintaining prostate health—making it a wonderful addition to men’s diets. And zinc-rich foods like pumpkin seeds also support bone mineral density in men.

And if that wasn’t enough, pumpkin seeds are also a good source of vitamin K, protein and omega-3 fatty acids. Plus, there are many ways to incorporate pumpkin seeds into your diet.

If you munch on commercial trail mixes, ditch it and create your own using slivered almonds, walnuts halves, pumpkin seeds and raisins or chopped dates.

Spice up oatmeal with pumpkin seeds, dried cranberries and turmeric (pictured above).

If you’re a vegetarian, try protein-loaded quinoa cereal with fresh fruit. Mix ¼ cup of cooked oatmeal with ¼ cup of cooked quinoa. Top with ½ cup of soymilk, 1 tsp honey, ¼ cup blueberries and 1 tbsp pumpkin seeds.

You can also benefit from pumpkin seed oil. According to Healthy Oil Planet, the benefits of pumpkin seed oil include:

Prevent and reduce bladder and prostate problems.

Lower your cholesterol and blood pressure.

Give you smoother and healthier-looking skin.

Increase your energy levels and provide excellent antioxidant protection.

Why does this matter to you? Because it’s easy to get stuck in a food rut. And since there are so many superfoods to benefit from, it’s important to include a variety of them in your diet. Pumpkin seeds are a tasty alternative to slivered almonds, pecan pieces or chopped walnuts.

Mini Swiss Ball Bridge + Push-up Workout

2009-01-16T11:51:00.009-05:00

If you work out at home, I recommend investing is a Swiss ball, or a balance ball. They’re not expensive and you’ll get a great return on your investment because they are so versatile. The Swiss ball is also a great way to increase the difficulty level on basic exercises, which is helpful if you’re working out at home without any equipment.

If you’re unfamiliar with them, Swiss balls are exercise balls made of elastic soft PVC. They range in size from 35 to 85 centimeters (14 to 34 inches).

The Swiss ball, originally developed by an Italian plastics manufacturer in 1963, was first used as a physical therapy tool for neuro-developmental treatment in Switzerland. The term "Swiss Ball" was coined when American physical therapists started to use those techniques in North America.

Today, Swiss ball exercises are widely used in athletic training and as part of a general fitness programs. Performing exercises on a Swiss ball, such as push-ups or leg curls, activates more muscles because the body responds to the instability of the ball to remain balanced.

And although Swiss ball exercises generally focus on core muscles--the abdominal and back muscles--you can also use it to work your upper and lower body!

If you’re not convinced you can get in a good workout using a Swiss ball, try this Mini Swiss Ball Bridge and Push-up Workout. The bent knee bridges target your butt, thighs, calves and abs, while the push-ups work your chest and shoulders.

First, get into a push-up position but with the tops of your feet on the Swiss ball and your hands on the floor. Perform 10 push-ups.

After your push-ups, go directly into the bent knee bridge position: lie with your upper back and neck supported on the Swiss ball, with your knees bent and your feet on the floor. Lower your hips to the ground, the lift it again (see the video below for a demo). Repeat for 10 reps.

Repeat this set 5 times, so you will have performed 50 push-ups and 50 bent knee bridges by the time you’re done. If this is too difficult, perform 5 reps of each instead of 10. Not challenging enough? Do 5 sets of 20 reps instead, or complete 10 sets of 10 reps.

Why does this matter to you? Because a Swiss ball can add variety and intensity to bodyweight exercises. And they’re cheap and handy, too!

How Our Childhood Diet Impacts Our Health as Adults

2009-01-15T14:06:00.011-05:00

Struggling with your weight? You’re childhood diet may be the culprit.

According to a new study, our pre-natal and early childhood environments play a role in our risks of developing cardio vascular disease, obesity and diabetes in the future.

"My research has shown that the food we eat changes how active certain genes in our body are--what we call genetic expression," explains Dr. Raylene Reimer, a researcher at the University of Calgary’s Faculty of Kinesiology. "In particular we believe that our diet has a direct influence on the genes that control how our bodies store and use nutrients."

Reimer's study compared rats that were weaned on separate diets: One group was fed a high protein diet, while the other group was fed a high fiber diet. When the rats became adults, they were switched to a high fat, high sugar diet to reflect a typical western diet.

Turns out the rats that ‘grew up’ on a high protein diet packed on more weight and body fat than the rats that had eaten the high-fiber diet.

"This study clearly indicates that diet composition alone can change the trajectory of circulating satiety hormones and metabolic pathways that influence how we gain weight or control blood sugar as adults," Reimer says.

Why does this matter to you? Because this study shows our early childhood diet may impact our health as adults. If you’re an adult, there’s not much you can do about it now, but if you’re a parent to a young child--or a mother to be--take note! Make sure your kids eat a clean diet loaded with fruits and vegetables, and be a healthy eating role model.