TIME TO GET FIT!

I LOVE this article about men attending yoga class!

noreply@blogger.com (Anita Stone) — Tue, 01 May 2012 23:59:00 +0000

5 Reasons Why Dudes Should Practice Yoga

I'm not your typical yoga person. In fact, I don't even come close to fitting the profile of a yoga person. First of all, I'm a dude. I'm tall (6'7" to be exact). Yes, is the answer to your next question: I played basketball. I played for four years in college at Columbia, in New York City. I also was president of my fraternity.

After college, I worked on Wall Street as an equities trader for five years. Did I even mention the injuries I have? Dislocated shoulders, separated shoulders, stress fractures, bone spurs and disc problems. I'll stop there because I'm totally fine -- have absolutely no pain -- partly due to yoga. I practiced yoga weekly for two years, was just starting to get the hang of it, before work travel took over. The discs in my lower back derailed (literally) and I was off my yoga train. I'm only about three months back into my practice, but I'm back on board the yoga train, full-speed ahead.

So how does a tall-ex-wall-street-trading-fraternity-boy-jock end up practicing yoga? Well, it just sorta happened.

Competitive sports are rough on the body.

I'm 35 and playing pick-up basketball just really isn't an option, as I'm always just one rebound (or I'd still like to think one dunk) away from my shoulder popping out. Not fun.

The gym lacks camaraderie and community.

Since I turned 15, I've been hitting the gym an average of three to five times a week, lifting weights, doing the elliptical (or the 'perpetual motion' machine as my good friend, Michael Taylor likes to call it). Granted, lifting weights in the gym was a lot more fun in college when our whole team would lift together in the off-season or before practice. But since then, it just isn't the same.

I got married.

Yes, another benefit of marriage other than love and tax benefits, is finding an activity that's good for the body that you can do together. Since we both work a ton, finding 'date' time is sometimes difficult. So what better date than a 'fitness' date? Lifting weights together isn't a viable option for us and neither is running (not so good on my knees).

I found a class that was a fit for me.

For a tall dude who is looking for a workout, finding the right class is key. Quick movements with my body curled up scare me, but long and gentle movements where I feel a stretch and my quads or triceps burning is something that my body can handle. God bless, Tara Stiles and Michael Taylor at Strala Yoga.

So, for me it was a blend of finding a replacement for my ex-athletic, gym-going, yet-injured body, that my wife and I could enjoy together. But enough about me. Let's talk about all the other dudes out there who are sitting on the perpetual yoga-fence. Here are five reasons why other dudes should practice yoga.

1. Your upper body will get stronger. I feel stronger, I'm more defined, and I haven't lifted a weight in the past two months. This is all due to yoga. Just working plank pose in a basic yoga series will provide an upper body workout. I'm not even talking about handstands, crow pose and all those poses that require a lot of strength (and concentration), which strong yogis can make look easy. They are hard.

2. Your core will thank you. Sit-ups and crunches and all those other fun exercises only take you so far, as they become repetitive and your body becomes familiar with the movement. I'm not saying that you won't get some sort of results doing these exercises. But yoga will help you use and develop your core in relation to your other muscles and body parts. Hello six-pack abs and Speedo season. Well, maybe not Speedo season.

3. You'll alleviate stress. Unlike our female counterparts, who often deal with stress outwardly, most dudes (I'm guilty too) often hold stress in, and don't necessarily deal with it in a healthy way. The result is often sleep deprivation, lack of focus, unreflective eating or a little too much Happy Hour. Go to a yoga class that's challenging and you'll be 100 percent focused on your pose and breath. Your stress will most likely be left at the door. You'll be more mindful. You know that concept called "mindfulness" that seems to be all the rage these days? You know, being present? Paying attention to all the little things, concentrating on your breath and focusing on the moment. You'll do all that better, too.

4. It's a cheap date. Dinner and/or movie, or drinks can't compete with $10 yoga. You get a workout, don't have to talk (sometimes guys just don't have a lot to say), and your female companion will be happy. Priceless.

5. The women. Yes, the women -- probably the most important reason for dudes on why they should practice yoga. If you're single, there's no better place to meet a woman. First of all, the girl-to-guy ratio is heavily in your favor. Odds are that the women will be in-shape, smart and probably run deep as opposed to superficial. It beats the hell out of Happy Hour.

Convinced? Sorta convinced? So what to do? As a fellow dude I'd hate to embarrass myself in class (wait, I've already done that), I'd suggest a few things:

First, take a look at some of the key beginner yoga poses so you know what's coming your way. Just getting familiar with how they look will prove to be tremendously helpful.

Second, ask around, poke around and find the right class for you. There's no one-size-fits all approach for yoga, and it might take a while to find your class or instructor. Just like love, you'll know when you "know." And when you "know," you'll be on your way.

Last, yoga is a marathon, not a sprint. I'm not doing handstands or anything fancy yet, and I don't know when I'll be ready for that challenge. What I do know is what's right for my body and I try to take my practice one class at a time. (Kathryn Budig and Elena Brower, I'll be bringing my extra-long mat to your classes soon).

Happy yoga.

(That's me pictured in a Tree Pose. And that's Michael Taylor sitting).

Published June 4, 2010 at 11:45 AM

About Jason Wachob As Curator and one of the founders of MindBodyGreen, Jason's goal is to inspire wellness globally. After years of trading equities and traveling around the country running a national organic cookie company, Jason was told that he required back surgery. He opted for yoga and is now completely healed. Jason has been featured in the The Wall Street Journal and The New York Times. He has a BA in History from Columbia University, where he played Varsity Basketball for four years. Jason lives in Brooklyn, NY with his wife.

Review from Shape Magazine on Body Pump

noreply@blogger.com (Anita Stone) — Fri, 27 Apr 2012 00:03:00 +0000

Les Mills Bodypump: We Tried It!

Wednesday, 4/25/2012 at 7:50:45 PM

By Amy Schlinger, editorial assistant

When I was invited to try a Les Mills Bodypump class, I expected to pump iron… and I wasn't too far off. During the one-hour session, you use a light barbell and a step to do strength moves for your entire body. The class is divided into "tracks"—basically a group of exercises performed to one song—and there are 10 tracks in a class.
After the warm-up track, we performed ones that focused on different body parts. The exercises were fairly basic (think: squats, overhead presses, and deadlifts) but because you do them many times in a row, you really feel the burn and have to push hard to complete the sets. During every move, you lift and lower the weight to the beat of the song. (The instructor calls out a direction like "3 counts down, 1 count up" to keep everyone going at the right pace.) I found this made it easy to follow the routine, and focusing on the song distracted me from how many reps I was doing. The instructor had warned us that we'd be doing hundred of reps during the class, so I erred on the low side when putting weight on my bar. I'll definitely take it up a notch next time.
At the end of the session, I felt like I had worked every muscle from my shoulders to my calves. And because there's little downtime between tracks (just a minute or two to set up your step), your heart rate stays elevated—that means I got in a cardio workout too.
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NOTE FROM ANITA:
I felt they could have written a lot more, it's a short read but accurate. I've been teaching barbell classes since 1998. They shaped up my body like no hand weights could have ever done. I am hooked and will never stop doing them.

Thanks for visiting my blog!
ANITA STONE
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Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?

noreply@blogger.com (Anita Stone) — Wed, 28 Mar 2012 14:31:00 +0000

Are the Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?

Magnesium is an essential mineral needed by every cell of the body. Magnesium helps maintain normal cardiovascular, muscle, nerve, bone, joint, and cellular function. It also helps calm and promotes healthy sleep patterns. Unfortunately, most adults take in inadequate levels of this mineral. Researchers now believe that magnesium deficiency may contribute to various diseases, including cardiovascular conditions, pre-eclampsia, and asthma, among many others.

Magnesium plays a part in more than 300 enzymatic reactions, including energy production and transport, the activation of B vitamins, proper nerve function, and the formation and maintenance of protein, fatty acids and bone. Magnesium is vital for cell formation, and helps to form adenosine triphosphate (ATP), the body's energy source.

According to researchers, deficiencies of magnesium may be a factor in many diseases. And while magnesium previously failed to garner much medical attention, it is now being explored as a valid complementary to traditional treatments. In fact, magnesium is currently the leading therapy option for the pregnancy-related condition known as pre-eclampsia, as well as a specific type of cardiac arrhythmia (an uneven heartbeat rhythm).

A study recently published in the journal Stroke focused on 323 patients with known symptomatic peripheral artery disease (arterial narrowing in the legs causing pain and other symptoms). Upon the study's completion, those patients with the lowest serum (blood) magnesium levels had an over-300% increased adjusted risk of developing stroke compared to those with the highest levels. Magnesium has been shown to maintain steady heart rhythms, lower blood pressure, benefit blood clotting, and help shield the lining of arteries from the stress of sudden blood pressure changes. With its high level of tolerability, magnesium may be considered crucial for optimal heart function.

Besides possessing important properties for muscle contraction and relaxation, magnesium is effective for all-around relaxation. It has been shown to provide a calming effect and can assist in inducing restful sleep. A 1998 study published in the journal Sleep focused on magnesium's effects on participants afflicted with two sleep-specific conditions: period limb movements during sleep (PLMS) and restless leg syndrome (RLS). When given about 300 mg of magnesium every evening for 4-6 weeks, these participants showed significant improvements in sleep efficiency.

Magnesium may promote healthy lung function. Recent studies show that high levels of dietary magnesium may be linked to improved lung function, and can aid in clearing constricted airways in the lungs. As asthmatics have been frequently shown to display low levels of magnesium, this mineral may of benefit in asthma patients, as well. In a study published in the Magnesium Bulletin, 18 adult asthmatics who took 300 mg of magnesium daily for 30 days experienced decreased bronchial reactivity. Magnesium may hold properties for diabetics, who often have lower levels than normal. A study published in Diabetes Care showed that magnesium supplementation may provide benefits and may even improve glucose tolerance in some patients. Plus, magnesium is vital for insulin secretion and action.

This mineral is essential for overall health, but unfortunately, most adults receive inadequate levels. It is recommended that adult females take in 310 mg and adult males take in 400 mg of supplemental magnesium daily. http://electroherbalism.com/Naturopathy/Therapies/Supplements/Minerals/index.htm

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ANITA STONE

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HEALTHY LIFESTYLE TIP: Healthy Foods for Kids' Breakfasts

noreply@blogger.com (Anita Stone) — Wed, 22 Feb 2012 17:46:00 +0000

Source: This Mama Cooks

Microwaved Egg Recipes

For moms who don’t have time to scramble eggs on the stove, microwaved eggs are a quick alternative. As of Anne Marie Nichols of This Mama Cooks shares of her egg, milk and cheese recipe: “My family's favorite is the Coffee Cup Egg Scramble. It's quick, easy and fun to eat.” Or try the nifty egg-cooking tool Janine White of Eat Something Else! Encouraging the Resistant Eater discovered: “I found these silicone microwave-able 'dishes' at my grocery store called Poach Pods. I crack an egg in and zap for a minute.”

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Oatmeal With Toppings

Oatmeal makes a great healthy, hot meal for busy mornings. As The Food Allergy Mom shares: “My family's favorite quick breakfast recipe is oatmeal. To keep the sugar content and food allergens within my control, we use the whole oats (not the cute little flavored packets).” Her suggested toppings include half of a banana and a tablespoon of Sun Butter; a tablespoon of honey, some fruit, and a dash of cinnamon; a dash of brown sugar and cinnamon and a teaspoon of maple syrup; or a tablespoon of your favorite jelly.

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Smoothies

“Hands down, our family's favorite lightening speed recipe is a smoothie!!” shares Sabrina Granniss and Sioux Wimler of Crunchy Bits. Her recipe includes a cup each of milk and frozen mixed berries, 1/2 banana, and a tablespoon of flax seed.

ADD ONE SCOOP OF VANILLA PROTEIN to round out this treat and make it a meal.

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Source: Via Nature's Path Organic

Frozen Pancakes, Waffles, and Muffins

"I often make large batches of healthy, whole grain muffins or pancakes and freeze them so they can be pulled out when needed," relays Erica of Healthy Life Lessons. "A minute or two in the microwave is all it takes to have them ready to go." Other moms, like Allergy Shmallergy suggest frozen waffles (particularly Wildberry Buckwheat Waffles by Nature's Path for restricted diets). The best part? “You pop them in the toaster and they’re done in about a minute. Yum!”

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Granola Parfait

“Hands down, this yogurt and granola parfait is my favorite quick breakfast meal,” says Dara Michalski of Cookin' Canuck, describing her mix of Greek yogurt, defrosted frozen blueberries, granola and agave syrup. “It takes less than 5 minutes to make and is packed with fiber and protein.” She’s not the only fan of granola parfaits. Shannon Hilton of Food Farm Health shared her recipe for homemade cranberry-pumpkin seed granola, which she serves with coconut: “I usually make a batch of this recipe over the weekend in order to have quick breakfast options during the week.”

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Breakfast Burritos

"I'm a huge fan of any quick recipe," shares USA Silly Yaks. "I love breakfast burritos which is simply a warm corn tortilla filled with eggs, cheese, and bacon (can even be that microwaved kind)."

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VIDEO FITNESS COACH ANITA STONE

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Healthy Lifestyle Tip: 20 Ways to Speed Up Your Metabolism

noreply@blogger.com (Anita Stone) — Wed, 22 Feb 2012 12:37:00 +0000

20 Ways to Speed Up Your Metabolism

Whether you're trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.

1. Keep Hydrated I'm sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels.

2. Keep Calcium Levels Up Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Choose low-fat dairy, cheese, yogurt, salmon, tofu, and oatmeal.

3. Ditch the Drinks Happy hours and late night cocktails can do a number on your metabolism the next day. Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you've got a double disaster.

4. Eat Constantly Snacking does not have to be a bad thing. If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks like low-fat cheese, fiber crackers, fruits, veggies, or Greek yogurt. Starving your body will sabotage all of your dieting efforts.

5. Destress Yourself Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Experiment with yoga or meditation as ways to lower stress levels and clear your mind.

6. Decrease Diet Soda Although it's low in calories and seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. Water and seltzer are better options, but if you must drink diet soda, limit your consumption to two cans (not Big Gulps!) per week.

7. Don't Forget Your ZZZ's Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body's ability to burn calories. Surprisingly, excess sleep may do the same thing. It's best to keep a consistent bedtime and wake up close to the same time every morning

8. Soak Up the Sun Research shows that when a person spends long periods of time in a darkened, dull environment, it stimulates the same physiological functions in the body as gaining weight and sleep. The best daylight hours are between 11 a.m. and 3 p.m., so make it a point to get up from your desk and take a brisk walk outside. Aside from soaking up rays, you'll rev up your heart rate and benefit from the fresh air.

9. Work Out in the Cold Doing any type of cardio exercise in the cold can increase the ability of brown fat in the body to work at maximum capacity. Newly published research indicates that brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."

10. Drink Kombucha Tea This tea, which is made from the Kombucha black mushroom, has racked up accolades in almost every health area-claims range from easing arthritis to detoxifying the liver. The detoxifying nature of this beverage may help your body function at an optimal level, which means a healthy metabolism.

11. Increase Weight-Bearing Exercises One pound of muscle burns 35 to 50 calories, while one pound of fat burns a measly 5 to 10 calories. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. There's no need to hit the weights hard, either, simply using light weights at high repetition has been proven to tone muscle and burn fat.

12. Up Your Vitamin C Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation.

13. Vitamin B is Key Getting in all over your vitamin B, which you can do by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.

14. Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.

15. Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.

16. Try Interval Training Aside from curing workout boredom, interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout.

17. Drink Oolong Tea Swap your second latte of the day with a fresh cup of oolong tea. Chinese medicine and celebrities alike tout the calorie boosting properties of this electrifying elixir.

18. Spicy Peppers Take your pick: Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.

19. Go Ginger The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.

20. Eat Oily Fish Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.
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VIDEO FITNESS COACH ANITA STONE
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noreply@blogger.com (Anita Stone) — Tue, 31 Jan 2012 19:07:00 +0000

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Top 15 Healthy Foods "Trendy for 2012"

noreply@blogger.com (Anita Stone) — Sat, 14 Jan 2012 02:33:00 +0000

One telling sign that a career in food was a good fit for me was that I've always loved grocery shopping. I can happily spend hours browsing the aisles just to see if I might discover something I haven't noticed before. Lucky for me, I'm the food editor of EatingWell Magazine and I get to talk with our team of cooks in the EatingWell Test Kitchen about their daily supermarket shopping trips and the new things they've noticed during their trips up and down the aisles.

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All that shopping and talking helped us come up with this list of trendy foods for 2012. Whether a food has become ubiquitous in the stores, something that's generating media coverage or simply something that our readers and fans are buzzing about, each of the foods on our list of the top 15 trendy, healthy foods is having a moment.

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Agave-Derived from the same plant used to make tequila, agave syrup has generated lots of buzz recently. Also known as agave nectar, it has a deep, rich flavor that is slightly sweeter than honey. It's touted for its low glycemic index (GI) value, meaning it won't spike your blood sugar like high-GI table sugar. Plus, you can use about one-third less to achieve the same level of sweetness.

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Artisan Multigrain Breads-It used to be that you had to seek out a local baker to get high-quality artisan breads. Now, chances are your local market is baking up specialty breads right in the store. Look for breads made with heart-healthy oats, whole-wheat flour, barley, millet and whole-grain rye. Make your own with these Healthy Homemade Bread Recipes.

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Brussels Sprouts-Once considered cabbage's "smelly" cousin, the Brussels sprout is gaining in popularity. The veggie is packed with 130% of your daily value of free-radical-fighting vitamin C per 1-cup serving (proof there was a reason your mother tortured you so many years ago). When cooked properly, this veggie tastes great! Eat more with these delicious Brussels sprout recipes for Brussels Sprouts with Chestnuts & Sage and more.

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Farro-With the growing focus on whole grains, ancient grains like farro are gaining a following. Farro is a type of wheat traditionally used in Italy, with a satisfying chewy texture and nutty flavor. This whole grain can be used in salads, soups or side dishes.

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Flaxmeal-The health community is buzzing about omega-3 fatty acids. Flaxseed and flaxmeal (ground from flaxseed) are rich in alpha-linolenic acid (ALA), a plant-based omega-3. ALA may help to lower inflammation and increase blood flow in the body, reducing the risk of high blood pressure and blood clots. Try sprinkling flaxmeal on your morning cereal or adding it to a smoothie. Or make this Chocolate Bundt Cake and more recipes with flax.

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Gluten-Free Baking Mixes-Gluten-free products are everywhere now with the growing awareness of celiac disease, gluten intolerance and gluten sensitivity. Eating gluten-free used to mean kissing your love of delicious bread and baked goods goodbye, but no longer: now you can have your (gluten-free) cake and eat it, too, when you use one of the great gluten-free mixes available today.
Related: Stunning Gluten-Free Dessert Recipes

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Greek Yogurt-Thicker and more tangy than traditional yogurt, Greek-style yogurt has become an everyday staple for many cooks. A 6-ounce serving of nonfat Greek yogurt has 15 g of protein, 5 g more than traditional nonfat plain yogurt. (However, if it is calcium you are after, stick with traditional yogurt that hasn't had the whey drained from it-it has 34 percent of your daily value per 6-ounce serving, three times more than Greek yogurt.) Creamy and delicious, Greek yogurt makes a homemade tzatziki sauce or healthy dessert quick and easy.

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Heirloom Tomatoes-Old varieties of tomatoes are making a comeback. Varieties like Gold Nugget, Aunt Ginny's Purple, Big Ben and Red Zebraare now showing up in your neighborhood market. Like all tomatoes, they are an excellent source of vision and bone-healthy vitamin A.

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Israeli Couscous-Round semolina pasta, bigger than regular couscous, Israeli couscous is great in soups, salads or pilafs. The small spheres are toasted, not dried, so they have a textured nutty bite. Choose whole-wheat to get extra heart-healthy whole grains.

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Kefir-Think yogurt in a glass. This fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge. Look for it in your local market; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste. With 29 percent of your daily value of calcium per 8-ounce serving, kefir is the perfect choice for an on-the-go morning.

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Kombucha-Kombucha is a fermented tea with a fizzy "zip," offered in flavors from mango to cayenne-watermelon. Newly available in supermarkets, it has probiotics and more antioxidants than other teas. Enjoy the beverage by itself or in a smoothie.

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Multigrain Tortillas-When it comes to tortillas, there are more options for shoppers than ever before. Forget basic flour-now you can find whole-grain tortillas with added heart-healthy flaxseed or B vitamins. You'll get more fiber when you choose whole-wheat or whole-grain over white-flour tortillas.

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Nut Butters-Peanut butter may be the first thing that comes to mind when you hear "nut butter," but today there are many varieties found right next to that old standby. And they have different nutrition profiles: 2 tablespoons of almond butter provides 75 percent of your daily value of vitamin E, which may help fight damage-causing free radicals. Cashew, walnut and hazelnut butters add exotic flavors to your next snack and are packed with 5 g of protein per 2-tablespoon serving.

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Spice Blends-With home cooks' growing interest in global cuisine, exotic spice blends are becoming commonplace in the spice aisle of local markets. Look and you may find berbere (an earthy, aromatic Ethiopian blend) next to the bay leaves and ras el hanout (a robust Moroccan spice blend) next to paprika. These spice blends make it easier than ever to create exotic, flavorful meals in your own kitchen.

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Steel-Cut Oats-Here is an example of "what is old is new again." Steel-cut oats (sometimes called Irish oatmeal) are whole-grain oats that have been cut into little pieces rather than rolled.This hot breakfast cereal is less-processed than other types of oatmeal and has a nutty crunch. Like all oatmeal, it's high in soluble fiber, which may help to lower "bad" LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied.

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What do you think the biggest food trend of 2012 will be?

By Jessie Price and Cassidy Tawse-Garcia

Jessie Price is the deputy editor of food for EatingWell magazine, where she directs all food content. Besides her work on 11 other EatingWell books, she is the author of the James Beard Award-winning The Simple Art of EatingWell and EatingWell One-Pot Meals. She lives in Charlotte, Vermont where she stays busy growing her own vegetables in the summer and tracking down great Vermont food products when she's not working.

Cassidy Tawse-Garcia is an editorial intern at EatingWell Magazine. She has also worked with the Mountain Roots Food Project in Crested Butte, Colorado. When not at EatingWell, she's working her way through Julia Child's Mastering the Art of French Cooking and daydreaming about fanciful dinner parties.

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Bread Pudding -- A Bodybuilding Superfood?

noreply@blogger.com (Anita Stone) — Sat, 07 Jan 2012 19:57:00 +0000

CLICK HERE: Bread Pudding -- A Bodybuilding Superfood?

PERFECT Pecan Pie (lower calorie, lower fat)

noreply@blogger.com (Anita Stone) — Sun, 13 Nov 2011 21:27:00 +0000

3 secrets for perfect pecan pie (with fewer calories and less fat!)

By Hilary Meyer, Associate Food Editor, EatingWell Magazine

I love the expression "Why fix what isn't broken?" I use this phrase when it comes to my time-honored Thanksgiving recipes. So why am I throwing out my old "perfect" pecan pie recipe this year in place for something new? Because the Maple Pecan Tart that recipe developer and makeover queen Katie Webster made for EatingWell is so much better.

After trying her version in the Test Kitchen a few months ago, I realized that I needed to ditch my old "perfect" pecan pie recipe. Not only does this new version taste better than the original, but it's healthier too. Find out the three tricks to making better pecan pie.

Trick 1: Replace corn syrup with maple syrup
Corn syrup doesn't have a lot of flavor. The only thing it has to offer is sweetness, which is pretty boring. But it's the cornerstone of traditional recipes. So to perk up the flavor, this Maple Pecan Tart uses maple syrup in place of the corn syrup. From a nutritional perspective, sugar is sugar, but from a flavor perspective, maple syrup is much tastier. The buttery flavor of the syrup plays up the nuttiness of the pecans. If you have a choice, opt for grade B or dark amber syrup. It has a richer flavor than lighter varieties.

Trick 2: Use nuts in the crust
Plenty of pecan pie recipes call for an already prepared crust, or if you're ambitious you make your own from scratch. Either is fine, but the crust can be a hidden source of calories and fat from loads of butter and/or shortening. In this Maple Pecan Tart recipe, we incorporate pecans in the crust to deliver a nuttier flavor that can't be matched by a store-bought crust. And pecans have less saturated fat than butter: 1/4 cup of pecans has only 2 grams saturated fat vs. butter at 29 grams per 1/4 cup! Pecans also contain more antioxidants-compounds that sweep up tissue-damaging free radicals-than any other tree nut, according to a study in the Journal of Agricultural and Food Chemistry. Pecans also provide notable amounts of zinc, a mineral most often found in animal-based foods.

Trick 3: Cut back on sugar
Pecan pie has a reputation for being sweet. That comes from the collective 2 cups or more of sweetener (corn syrup, sugar) that some traditional recipes call for! My teeth hurt just thinking about it. This Maple Pecan Tart recipe uses only 1 cup of sweetener (maple syrup and brown sugar)-half of what you would find in a traditional recipe. Plus, the filling gets an extra punch of flavor from chopped dried cherries. Unconventional-yes. But they deliver more sweet flavor with just a hint of sour so you won't miss the cloying sweetness from that extra cup of sugar.

Maple Pecan Tart

Makes: 10 servings
Active time: 40 minutes | Total: 2 1/4 hours
To make ahead: Cover and refrigerate for up to 1 day. Serve at room temperature. | Equipment: 9-inch tart pan with removable bottom

This pecan tart gets added tang from dried cherries. Instead of corn syrup, which is found in most pecan pie recipes, we've opted for maple syrup. If you can find it, choose dark amber or grade B, because it has the richest maple flavor. The crust, made with heart-healthy pecans and canola oil, couldn't be easier to whip together. Just blend it in the food processor and pat it into your tart pan.

1 large egg yolk
3 tablespoons unsalted butter, melted, divided
2 tablespoons canola oil
1 tablespoon water
2 cups pecan halves, divided
1 tablespoon granulated sugar
1 cup plus 2 tablespoons all-purpose flour
1/2 teaspoon salt, divided
2 large eggs
1/2 cup pure maple syrup
1/2 cup packed dark brown sugar
2 teaspoons dark rum (optional)
1/3 cup dried cherries, chopped

1. Preheat oven to 400�F. Generously coat a 9-inch tart pan with removable bottom with cooking spray.
2. Combine egg yolk, 2 tablespoons melted butter, oil and water in a small bowl. Process 1/2 cup pecans and sugar in a food processor to the consistency of coarse meal. Add flour and 1/4 teaspoon salt and pulse until combined. Drizzle the yolk mixture through the feed tube while pulsing and pulse just until the mixture is combined.
3. Spread the mixture evenly into the prepared pan, pressing it firmly into the bottom and all the way up the sides to form a crust. Place on a baking sheet. Bake until dry and just beginning to brown on the edges, 12 to 14 minutes.
4. Meanwhile, whisk eggs, maple syrup, brown sugar, rum (if using), the remaining 1 tablespoon butter and the remaining 1/4 teaspoon salt in a medium bowl. Transfer 1/4 cup of the mixture to a small bowl. Chop 1/2 cup pecans and add to the medium bowl. Stir in cherries. Mix the remaining 1 cup pecans with the reserved maple mixture.
5. Remove the tart crust from the oven. Reduce the oven temperature to 350�.
6. If there are any cracks in the crust, sprinkle with a little flour and use a dry pastry brush to "seal" the flour into the cracks. Evenly spread the filling in the crust. Arrange the maple syrup-coated pecans decoratively on top and drizzle with any remaining maple mixture.
7. Bake the tart until it no longer jiggles in the center when gently shaken, 25 to 30 minutes. Let cool on a wire rack for about 20 minutes. Remove the sides of the pan (use a butter knife to gently loosen the tart from the pan sides if it sticks in spots). Let cool completely, about 40 minutes more.

Per serving: 353 calories; 22 g fat (4 g sat, 11 g mono); 65 mg cholesterol; 36 g carbohydrate; 20 g added sugars; 5 g protein; 2 g fiber; 136 mg sodium; 157 mg potassium.

By Hilary Meyer

EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.

STARTS TODAY! Nov. 1-21 -- New 21 Days to Fitness with 2 options: Headstart and Follow Me

noreply@blogger.com (Anita Stone) — Tue, 01 Nov 2011 17:46:00 +0000

TODAY'S

THE DAY!

Nov. 1-21
New "21 Days to Fitness" with 2 OPTIONS!

HEADSTART
FOLLOW ME

Do you love yourself enough to make a commitment for 21 days?

I bet you think I'm confused about which holiday it is, huh?

I know it's November!

But I chose these RED HEARTS because I want you to make a commitment to LOVE yourself for 21 days!

I have added a new section to "21 Days to Fitness."

It is called:

SET UP FOR SUCCESS

Click here to see the new section, it is only 3 web pages:

http://videohealthcoach.com/21days/21days-email-1.html

Please write back and tell me if you LOVE IT!

I LOVE YOU!

Your Fitness Coach

Anita

"21 Days to Fitness" -- Getting set up for success -- Step 3

noreply@blogger.com (Anita Stone) — Tue, 01 Nov 2011 13:57:00 +0000

STEP
RULES OF THE GAME

Do your kids play football? I have two boys, and for the last two years, we've had both of them in football! They have had to learn the rules of play, the names of each position on the field, and what it means when they go "out of bounds."

Staying on a FITNESS PLAN works much the same way. I can't help you until you learn the "RULES OF THE GAME."

For example, you need to know which foods are carbs and which are proteins. You need to know how a fat cell delivers fat for energy, and what sugar does to your bloodstream.

I found it was much easier to "diet" when I knew the "science." Once I knew that white flour became like a pasty "glue" in my intestines, I didn't want to eat it as often!

example of a white flour food

As you go through the "21 Days" program, you will learn more about each of these rules and how they apply to the game.

You will receive an email EVERY DAY for 21 days, starting on Day 1. Each email will have videos and a written lesson. Please take time to read the written lesson!

Also, please email me if any of the videos do not play, or if the written lessons do not click through correctly. I make all of my own websites, and it is very easy to make a mistake!

Please DO NOT get discouraged about the RULES!
YOU CAN DO ANYTHING FOR 21 DAYS!

My goal is to teach you the rules, and then as you learn to apply them for 21 days,
you will likely keep on following them after the program is over.

Even if you only follow the rules half the time, wouldn't you be better off then you were before the program started? Sure! Everyone goes "out of bounds" at times. Our goal is to minimize our "out of bounds" habits and MAXIMIZE our successful habits!

All of the rules apply to both the "HEADSTART" and the "FOLLOW ME" programs.

RULES OF THE GAME

1. Eat breakfast with at least 20 grams of protein.
We, as members of Team Beachbody, think a Shakeology Shake is the best breakfast in the world. I was not a breakfast eater! But if you are a "breakfast eater," if you like eggs and toast, then by all means stay with that good habit. Your Shakeology Shake can easily be a mid-morning or mid-afternoon snack. To learn more about Shakeology, click here. There are very few other products on the entire market, worldwide, that compare to Shakeology. It is not cheap. In nutrition products, "you get what you pay for." If you cannot afford Shakeology, I will give you some other less expensive options to choose from as the program goes along. However, if you are buying cups of coffee at Starbucks and cans of Red Bull at the gas station for $3 each, YOU CAN AFFORD SHAKEOLOGY!
2. Exercise every day.
Unless you are pregnant, over 65, or have a serious illness (such as heart disease), WALKING IS NOT ENOUGH EXERCISE. Walking is movement, and movement is good. But it is not enough to lose weight at the pace that we want to lose it. If you are happy with losing 1-2 pounds a month, walking your dog and riding your bike are great. But when I was dieting, I lost 10 pounds a month, every month, until I got down close to my goal weight, and then the weight only came off at around 5 pounds per month (that's normal). I'll give you more details on exercise later.
3. No white flour (or as little as possible).
Stay away from white breads, pastries, white rice, white potatoes, cereals, and potato chips. Buy "100% WHOLE WHEAT" bread only (if you like rye or pumpernickel, those are even better). If the bread does not say "100%," do not buy it. Don't be fooled by "whole grain," or those breads with little oatmeal flakes glued to the top.
4. No fried foods.
Really, you should do this for the rest of your life even if you aren't trying to lose weight. There are some healthier oils that you can fry food in at home, but TRUST ME, the restaurants do not use them! Why would a restaurant pay more for a healthy oil when they can use the cheapest ones possible?
5. Do not go out to eat.
I know it will be hard for me to sell this one. I have a whole video on it in the program. It is SO IMPORTANT. Without going into further explanation, just trust me on this -- you will LOSE MORE WEIGHT if you eat at home.
6. Do not watch TV.
I don't watch TV at all unless it's on while I am doing something else, like getting ready for work or eating my lunch. And when I do have it on, it's usually an educational show (I watch "Your Health with Dr. Richard Becker" almost every day during lunch) or "Enjoying Everyday Life." I only allow POSITIVE TV in my mind. The sole purpose of commercials on most TV shows are to show you how inadequate you are without the greatest "new product" they are trying to sell to you. Don't fall for it! Besides, you won't have time for TV anyway, because you are going to be too busy CREATING THE NEW YOU!
7. Eat dinner early and DON'T EAT AT NIGHT.
This is so important, I have a whole video on it in the program. For years now, I have eaten dinner with the kids shortly after they get home from school. (If your husband doesn't understand, tell him to give me a call and I'll be happy to talk to him!) If your husband is overweight too, OR if you are on a "late" work schedule, then follow this rule -- lean protein, vegetables (non-starchy), and 1 bread ONLY for dinner. I have a video in the program on how to cook 'light' dinners, such as soups, chili, etc.
8. Get 7-8 hours of sleep every night.
How to do this: Write down the time you need to get up in the morning, such as 6 a.m. Subtract 8 hours. Lie down in your bed at that time. >> I know that's complicated, but you can do it! You will be tempted to skip over this one, but I can assure you it is important. I have an entire lesson on "sleep" in the program!
9. Keep fat low.
Count your fat grams every day. According to the American Heart Association, no more than 25% of calories per day should come from fat, and less than half of that can be saturated fat. Everyone is different, so you may not know how much fat you "can" eat every day to maintain your weight, or how much you have to restrict it to lose weight. For women, start with around 30 grams of fat a day. For men, start with 50. If, by the end of the week, weight is dropping off of you like crazy, then you can probably raise that number up a bit. I have a lesson on good fats vs. bad fats in the program.
10. Keep protein above 50 grams for women, 100 for men.
Count your protein grams every day. This is a little more difficult than counting fat, but you can do it. Remember, we are only doing this for 21 days. The range for women should be approximately 50-130 grams, depending on height and how much you exercise. The range for men starts at 100, but can go up to as much as 200+. I eat somewhere between 80 and 120, and I am about normal height (5'5"). If you are very short, or if you are above 65 years old, you may have to play with that number a little bit, but never eat less than 40.

A NOTE ABOUT CALORIES.....

Everyone's caloric needs are different. I have to eat much less than the "charts" say I can, according to my height. It depends on metabolic rate, how active you are, and many other factors. I usually recommend that women start at 1200-1600 calories per day, depending on height and age. Men can start at 1800, and go up from there. Calorie counting used to be hard! Now, if you have a smart phone app, it's easy. If you haven't invested in the smart phone yet, you can still use the computer.

How do you know if you are eating the correct number of calories?
If the weight is dropping off faster than you can count it, then you can have more calories!

EXERCISE:
"HEADSTART"

I named this program Headstart, because it will give you a headstart on your journey to fitness. It will get you going in the right direction, with some structure.

In the Headstart program, you will receive
ONE FREE PERSONAL TRAINING SESSION
(if you live in my area)

After that, you will take responsibility for your own exercise.

It would be a good idea to buy some of the Beachbody exercise DVD programs to use at home when you cannot go outside because of weather.

I strongly suggest being a member of a gym. If you have babies or small children, there is NO BETTER BREAK than for you to drop them off at the gym's childcare and go take an aerobics class. Then you can take a shower (in privacy!) before you go home. It's the cheapest babysitting you will ever find! And the healthiest!

Don't worry about your kids "catching colds" at the gym's childcare center. If they don't catch them now, they will be sick again anyway when they start pre-school or Kindergarten. Colds are necessary for immunity. My kids "grew up" in the childcare at the gym, and look at them now -- big, strong athletes.

If you want to switch to the FOLLOW ME program at any time during the 21 days, you are welcome to!

EXERCISE:
"FOLLOW ME"

I named this program Follow Me, because you will be following me to work out and doing what I do every day.

Over the years, I've had sooooo many people ask me, "Just tell me what YOU DO." So I decided to start taking people with me to see what I do!

You may not believe it, but I don't really work out that hard!

I DON'T RUN.
I DON'T SWIM.
I DON'T DO BOOT CAMPS.
I DON'T DO WINDOWS (but that doesn't have anything to do with aerobics!)

Because I have so many school teachers in the program, I have scheduled the workouts at the times that are convenient for them.

I've also chosen the CHEAPEST and MOST CONVENIENT place to work out: LA Fitness.

LA Fitness is $9.95 per week. CLICK HERE to join. You must join ONLINE to get that rate. (I get no kickbacks from LA Fitness!) But it is near my house and has a good aerobics room. (There are also monthly rates available). ---> If that link does not work, just go to http://www.lafitness.com and look for the enrollment button.

LA Fitness address: 1861 MAIN STREET, KELLER TX, 76248 - (817) 562-3052.

Here's the plan:
Monday through Friday: Meet at LA Fitness at 4:30 p.m. every day for aerobics class. If it is a class that you can't do (for example, I am a terrible dancer), then you can go over to the treadmill and the weight room. I will be available to answer questions for you after class every day.
Saturday and Sunday: Exercise with your family or on your own. Planting flowers is not exercise! But I'd like for you to do LOTS of activities like that in addition to your exercise, as much as you can during the 21 days.

Follow Me members will also receive
ONE FREE PERSONAL TRAINING SESSION
(if you live in my area)

DO YOU WANT MORE SUCCESS?

During the program, we will have a Detox Day. On your Detox Day, you will eat ONLY fruits and vegetables (preferably more vegetables than fruits), and 3 protein shakes for breakfast, lunch, and dinner. You won't be hungry, you can eat as much as you want that day!

Beachbody has a Detox Weekend option called the "2 Day Fast." You don't really "fast" for 2 days, as in not eating anything. You will order the Beachbody "2 Day Fast" product, and drink it 3 times per day.

How to order the 2-Day Fast: CLICK HERE Then select SHOP, NUTRITION & SUPPLEMENTS, then WEIGHT MANAGEMENT. Order it from that page, it's near the bottom.

TIME TO WEIGH AND MEASURE!

I hope you have already uploaded a picture of yourself on your Team Beachbody page. If not, CLICK HERE and do it now! A photo from your cell phone will be just fine.

WEIGH. Let me say that again. WEIGH. OK, just one more time. WEIGH.
I know you've been avoiding it. Denial only breeds procrastination. Just do it! This will make it slightly easier: weigh in the morning, before breakfast, before coffee, after going to the bathroom, with dry hair, no clothes on, clean out your ears and your belly button. OK?!

MEASURE. Someone will have to help you. Go get your sewing box and find a measuring tape in there. Measure these areas:

CHEST
ABDOMEN (just under belly button)
HIPS
THIGH
CALF
UPPER ARM

Write it down and post it on your refrigerator.

QUICK FOOD CATEGORY REVIEW

PROTEINS are...
meats (chicken, beef, turkey, fish)

FATS are...
butter, oils, nuts, avocadoes, peanut butter

Peanut butter is highly allergic, I recommend staying away from it unless you have been tested and know that you are not allergic to peanuts.

CARBS are...
fruits, vegetables, bread, rice, potatoes, chips, grains, cereal, oatmeal, starchy vegetables such as corn & winter squash

*Beans and Dairy are called combination foods. They have a mix of carbs and protein, but since they are higher in carbs, they are considered a carb food. They are dietitians' favorite foods though, because they deliver protein in addition to the carbohydrate.

Have you read my
Makeover Story yet?

Your setup for success is finished!

to start 21 Days to Fitness!

On the next page, watch the video of Professor Puppet and then "sign in" on the form.
After signing in, you will receive 21 daily emails with your Lesson Plan for each day.

(If you have already "signed in" on the 21 Days to Fitness page, you do not have to do it again.)

YOU ARE ON YOUR WAY

TO THE "NEW" YOU!

Want To Train Better? Just Train Faster Oc tober 28, 2011 by: Nick Bromberg

noreply@blogger.com (Anita Stone) — Sun, 30 Oct 2011 19:54:00 +0000

So you want to look like an athlete? Well, then you need to start training like one.

Yeah, most of us will never have the genetics of an NFL or NBA player, but everyone can start tapping into their genetic potential for muscle and strength with one simple change to your weightlifting routine:

Start working out faster.

That's right: All those times you skipped the gym because you only had 20 or 30 minutes, turns out you could have gotten an ideal workout if you were dedicated to using every single second.

"Lifting or moving quicker will, in general, fire more fast-twitch muscle fibers," says Portland-based trainer Christopher Bathke, "Lifting more explosively is a crucial method if you want to improve in power and or strength."

While sprinting (anaerobic) and long distance running (aerobic) are two different types of cardiovascular work, the fast-twitch principle is another reason why sprinters generally have more muscle than marathoners.

ThePostGame brings you the most interesting sports stories on the web.

"If your goal involves improving any type of sport performance," Bathke says, "then naturally you want to train your nervous system and muscles to fire as quickly and efficiently as possible."

No elite athlete goes into the weight room and uses the super-slow method of eight seconds-per-bicep-curl. Of course that doesn't mean you should start flinging the pink dumbbells around wildly as you do your tricep kickbacks. And it doesn't mean form should be sacrificed. It just means that your workout should tire you out -- not just make you sore in 36 hours.

"Think about performing the concentric part of the exercise as quickly and forcefully as possible, provided you can maintain ideal form," Bathke says. "With a chin-up, focus on pulling your chest up to the bar as fast as you can while using strict form and not shrugging your shoulders or swinging your legs."

This will also protect your body by engaging your core and preventing injury. And, not to mention, you'll look better too.

So put your smartphone down and stop sneaking glances at the ladies (or guys). Get moving, get fit, and get out of there.

========================================================================

21 DAYS TO FITNESS

START TODAY!

CLICK HERE: http://www.21daystofitness.com

I can't wait to see the NEW YOU!

"21 Days to Fitness" -- Getting set up for success -- Step 2

noreply@blogger.com (Anita Stone) — Fri, 28 Oct 2011 18:40:00 +0000

STEP
Setup Your Team Beachbody Dashboard

The next Team Beachbody page looks like this:

Click on each button and set up your Dashboard! Be sure to upload a photo of yourself.
You may see your Facebook profile photo at the top right of your page.
It is easy to login and connect with Facebook.

YOUR DASHBOARD

If you aren't on your Dashboard yet, click here: http://www.teambeachbody.com. Sign in with your screen name and password.

TIME TO GO SHOPPING!

Click EAT SMART at the top. Scroll down to MICHI'S LADDER.Print out the food list, and go shopping! The healthier foods are at the top of the list. (Don't buy the foods at the bottom of the list.)

I have more videos for you to watch later about grocery shopping. This list will get you started.

WATCH VIDEOS!

Go back to the top of the page and click WATCH VIDEOS. Click on EATING HEALTHY.
The page will look like this -- watch as many videos as you can!

MY FAVORITE PROGRAMS

Click SHOP at the top of the page. Then select FITNESS PROGRAMS. All of the Beachbody programs are listed there. My favorites are REV ABS and BRAZIL BUTT LIFT! Both of them are easy to do at home in your living room.

If you do not have a gym membership, the Beachbody home fitness DVD's are an excellent option.

Finished? to go to STEP 3!

"21 Days to Fitness" -- Start today!

noreply@blogger.com (Anita Stone) — Thu, 27 Oct 2011 19:11:00 +0000

You're on your way to better health and fitness!

To be successful with the "21 Days to Fitness" program, follow the steps on the next few pages. I will walk you through each step.

Try to finish each step by the first day of your program.

Be sure to complete EACH STEP. Do not skip any of them. All of the steps are included in the program to increase your opportunity for SUCCESSFUL WEIGHT LOSS!

It is absolutely necessary to follow each step of the program correctly to achieve success. The steps are all very EASY to follow.

This program is FREE, however, I will recommend a few resources that you may want to buy in order to increase your weight loss. I do not recommend "diet pills," or other unhealthy weight loss methods that may or may not work. Everything that I recommend is based on sound health and fitness principles.

If you signed up for the "Headstart" (beginner) program, you should expect to lose 5-10 pounds. "Follow Me" (intermediate/advanced) program members can expect to lose 10-20 pounds. Everyone will follow all of the same steps, but advanced members will do a little bit more.

Are you ready to get started? LET'S GO!

STEP SETUP FOR SUCCESS Join Team Beachbody Online THEN SCROLL DOWN TO THE BOTTOM OF THE PAGE. Select the "Free" or the "Club" membership.
What's so great about Team Beachbody? It's (or $2.99 a week, your choice) Team Beachbody provides workout buddies, encouragement, fitness resources, recipe ideas, and solid health training.

Finished? Click here to go to STEP 2!

Links for 2011-07-31 [del.icio.us]

Mon, 01 Aug 2011 00:00:00 PDT

Hope Is Here | Hope is Here, Dallas!
Have you had a time in your life when you felt like you had no hope? Maybe you’re in the midst of a swirling storm that you feel is about to take you under.

GMO's = Health Risk!

noreply@blogger.com (Anita Stone) — Mon, 13 Jun 2011 13:12:00 +0000

Posted on June 6, 2011 - by Jenny Holm

Want to Steer Clear of GMOs? Here’s How.

FRESH Tips

622Share

Image: http://blog.seedalliance.org

Are you eating genetically modified (GM) foods? Chances are, the answer is yes. Even if you shop mostly on the perimeter of the grocery store, most likely your cooking oil has GM corn or canola in it and your sugar came from GM beets. In fact, GM ingredients show up in 75% of processed foods in US groceries, but they’re not labeled, so consumers cannot discern GM products from natural ones.

FRESH is asking the FDA to mandate GM labeling now, but until they do, here’s how you can avoid GM foods in your diet:

1. Choose organic!

To earn the “certified organic” label, a product cannot contain any GM ingredients, so buying organic foods is the easiest way to ensure your food is GMO-free. This applies even to products labeled “made with organic ingredients,” which must be 100% GMO-free, even if not all their ingredients meet other organic standards.

2. Look for “non-GMO” labels

Though you’re unlikely to see a product labeled as containing GM ingredients (at least in the US), many companies want consumers to know that a product is GMO-free. Some limit their claim to only high-risk ingredients, like corn, soy and the others listed below.

3. Check the PLU code on produce

In many groceries, fruits and vegetables are marked with a produce look-up (PLU) code. You can identify different types of produce with the following rules:

-Conventional: Standard four digit PLU numbers (XXXX)
-Genetically Modified: four digit PLUs prefixed with an 8 (8XXXX)
-Organic: four digit PLUs prefixed with a 9 (9XXXX)

Correction: A commentator has informed us that the PLU codes can not be used to determine whether produce is genetically modified.

4. Steer clear of products containing high-risk ingredients

If you can’t find an organic or clearly labeled non-GMO alternative, you can protect yourself by simply not buying products that contain ingredients most likely to be genetically modified. These include:

Corn: corn flour, corn meal, corn starch, corn oil, corn gluten, and corn syrup; sweeteners like fructose, dextrose, and sucrose

Soy: soy lecithin, soy protein, soy flour, isoflavone; vegetable oil and vegetable protein; tofu, tamari, tempeh, and some alternative meat and dairy products not specifically labeled as free of GM-soy

Canola: canola oil (also known as rapeseed oil)

Cotton: cottonseed oil

Margarine: almost always contains GM oil (either soy, corn, cottonseed, or canola)

Sugar: GM sugar beets were recently approved for planting. To avoid GM sugar, purchase organic bulk sugar and products sweetened with 100% cane sugar, evaporated cane juice, agave, or organic/non-GMO sugar.

Artificial Sweeteners: aspartame (NutraSweet^TM and Equal^TM)

Meat, eggs, and dairy products: Avoid products from animals who have eaten GM-feed and dairy products containing the GM hormone rBGH/rBST

Papayas: About half of the Hawaiian papaya crop is now GM.

Vegetables: A small number of zucchini, sweet corn, and yellow crookneck squash are GM.

5. Carry a non-GMO shopping guide

Several handy tools and tip sheets are available to help you make informed choices at the grocery store. Here are a few to choose from:

True Food Shoppers’ Guide from the Center for Food Safety, available in print and as a free mobile app for iPhone and Android
The Non-GMO Project Online Product Directory, also available as a free app for the iPhone and iPod Touch.
The Non-GMO Shopping Guide from the Institute for Responsible Technology and the Non-GMO Project, available online, as a PDF download, or in a handy pocket version.
We recently learned that the GMO Truth Alliance has compiled links to several guides and apps on their Facebook page. Thanks for alerting us to it in the comments!

For more information on the dangers posed by GMOs and why we can’t continue to ignore these risks, see our blog post What You Don’t Know About GMOs CAN Hurt You. To join us in our fight to get mandatory GMO labeling, sign our petition to the FDA now!

BodyBuilding Nutrition Tips For Developing Lean Muscle and Losing Fat

noreply@blogger.com (Anita Stone) — Sat, 04 Jun 2011 15:10:00 +0000

BodyBuilding Nutrition Tips For Developing Lean Muscle and Losing Fat

Bodybuilding - Bodybuilding Nutrition

Protein Type/Protein Timing

The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady.
One of the most important ways to accomplish this goal besides eating high quality, low fat foods is to eat small multiple meals (every 2 to 3 hours). Successful bodybuilders know that by eating at least six evenly spaced meals throughout the day, they provide their muscles with a steady stream of nutrients, keeping their body in an anabolic environment (as indicated by a positive nitrogen balance).
Eating smaller more frequent meals is very important when it comes to protein consumption because proteins cannot be stored in the body like carbohydrates can (carbohydrates can be stored in the liver as glycogen and used up to days later when needed). Since there is only a very small amount of amino acid in the bloodstream, to maintain an anabolic (muscle building) environment complete proteins must be eaten with every meal. It is the acute and large increase in the amount of amino acids in the blood that causes protein synthesis rates to increase as well as a decrease in protein breakdown.
Maintaining a positive nitrogen balance will prevent the body from dipping into its own muscle tissue (catabolism) to get nutrients it needs (like protein). This is why it is important to eat five to six protein-containing meals per day (one about every two to three hours) each containing around 30-40-grams of protein, to maintain a positive nitrogen balance (which occurs from the breakdown of amino acids).
Eating small evenly spaced meals keeps insulin levels stable, a requirement for proper fat metabolism and proper growth. Eating this way is also easier on the digestive system and it is also more efficient. Studies have shown that eating frequent smaller meals will raise the metabolic rate, burn more calories and result in less body fat storage. The rate of digestion of protein has important effects on protein balance within the body. The balance between protein synthesis and protein breakdown determines muscle gain.

Fast Digesting vs. Slow Digesting Proteins

Protein is generally characterized as "fast digesting" or "slow digesting". Therefore to optimize muscle syntheses however, competitive bodybuilders need to take protein timing one step further. In this sense protein timing also includes eating the "right" protein at the right time. What does this mean?

The Personalized Approach to Protein Timing

Nutrition is a highly individual issue. No single diet will work for everyone.Although adjustments should be made to each personalized diet to account for the differences in metabolism and body type there are common approaches that work reasonable well to a majority of people. The following is a simplified approach that can serve as a starting point.

Protein Consumption Upon Waking
When waking up in the morning, your body has essentially been through a "fast" since most people sleep for approximately 6 to 8 hours a day. When the body is deprived of food for 6 to 8 hours the body starts to use stored energy sources. In order to keep blood sugar constant and to fuel the brain and other tissues during sleep.

The body does this by slowly sending nutrients out from the liver, fat cells, and muscle cells. Because the body can use stored glycogen for energy (if you have eaten properly to maximize glycogen storage there is only minimal body cell destruction (because of the body's inability to store amino acids). Because of this limitation the best thing you can do for your body is to consume a relatively quick digesting protein source upon waking.
A whey protein or protein hydrolysate shake would be your best bet to raise blood amino acid profiles quickly since these mixes will take only 20 minutes before almost all of what you have consumed are coursing through your veins and somewhere between 20-40 minutes for the level of amino acids in your blood to reach its high point.   This can then be followed up with normal breakfast meal consisting of a high quality low fat protein food source and some low glycemic carbohydrates.

Protein Consumption During The Day
Since, throughout the day, your goal should be to eat small, dense meals every few hours; the need for "special" proteins is limited. My preference is the consumption of high quality low fat protein food sources and some low glycemic carbohydrates or a good protein mix. If you are unable to eat a good meal every two hours consuming a good whey/casein/milk protein isolate/concentrate blend can be a good compromise due to the combination of fast proteins and slow proteins.

Protein Consumption Immediately Before Training
If you have been eating small multiple meals throughout the day than there would be no need for "special" proteins from non food sources. However, if you have missed a meal and you plan on training within 60 minutes than a quick digesting fast protein such as a whey protein hydrolysate fortified carbs, glutamine and branched-chain amino acids.

Consuming a liquid meal containing protein and carbohydrates one-hour before training can increase insulin (an anabolic hormone, which increases the uptake of amino acids and glucose into the muscle).

Branched-chain amino acids stimulate protein synthesis. By incorporating extra Baca's which are consumed during the workout your complete proteins can be used for recovery. If extra Branch-chain amino acids are not consumed the body will consume them from the complete proteins making the rest of the protein incomplete and unusable for growth (wasted).

Protein Consumption Immediately After Training
The meal immediately following your training is probably THE most important meal of the day (don't listen to others that will tell you breakfast is). The post work out meal is extremely important because this is the time where the body is especially receptive for nutrient uptake. Blood amino levels and blood insulin levels are typically lower.

Because blood amino acids levels are lower this is an important time to consume a quick digesting fast protein such as whey protein hydrolysates to ensure that the body maintains a positive nitrogen balance and anabolic state. Hydrolyzed proteins have a higher Biological Value score than concentrates or other protein preparations which typically means better utilization of protein in the body. Higher Biological Value proteins may also increase the release of IGF-1 which can stimulate muscle growth. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. If not, the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine.

A minimal amount of rapidly digesting, high glycemic index carbohydrates (i.e. maltodextrin and dextrose) should also be consumed with the post workout whey protein meal, so that the total uptake of protein and glycogen storage can be maximized.

Note: The incorporation of high glycemic index carbohydrates with this post training meal stimulates large and rapid increases in the anabolic hormone insulin and also stimulates glycogen synthesis. Consuming creatine and glutamine can also aid in post work out recovery. This meal should also contain minimal fat as fat slows digestion and nutrient delivery. This meal should be consumed within 60 minutes of your weight training.

Protein Consumption After Training But Before Last Meal
My preference is the consumption of high quality low fat protein food source (like chicken breast, Turkey breast, etc.) and some low glycemic carbohydrates (such as fibrous vegetables, brown rice, etc.). Consuming a whole food protein meal can also suppress the rate of muscle breakdown by starting a slow release of amino acids through your system. This meal should also include carbohydrate to stimulate the release of insulin. Insulin is also the hormone that governs protein synthesis rate. By elevating the release of insulin the rate of muscle breakdown can be slowed.

Protein Consumption Immediately Before Bed
Eating close to bedtime is often considered taboo by most. People believe that this promotes fat storage. My personal belief is if you desire to maintain muscle mass, eating immediately prior to retiring is essential to prevent the body from using all of its stored energy during the night. Because you will not have another meal for at least 6 hours this meal should include a slow protein, which releases nutrients over several hours.

Carb Timing
The two most important meals are post training and breakfast, in that order. These are ideal times to carb load (for a 200-pound bodybuilder, that means 90-100 g of carbs at breakfast; it helps restock liver and muscle glycogen stores and promotes protein synthesis. This time-release plan will prevent catabolism (muscle wasting) and minimize the risk that your carbs will be converted to body fat.

Starts your Day with Carbs (Conditional)
Besides the post training meal; breakfast is the other golden time to ingest carbs, because blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.

Consume Natural High Glycemic Index Foods at the Right Time
Foods high on the Glycemic index do not need to be totally eliminated, however their intake should be controlled. Natural high glycemic foods can be beneficial. Fruits for example contain many beneficial nutrients and fiber so, the key is moderation. By eating small portions of fruits, on occasion, you can get the beneficial nutrients and fibe,r while minimizing the potential negatives associated with high fructose consumption.

Remember managing carbohydrate intake will provide many benefits, such as reducing the risk of heart attacks, decrease stored body fat, and reduce the risk of cells becoming insulin resistant. Part of successfully managing carbohydrate intake is understanding food timing, as well as understanding what foods can negatively impact your endocrine system if eaten excessively. Understanding how the Glycemic index works is also key to successfully managing blood insulin levels.

Eat Simple Carbs IMMEDIATELY after Training
Fast-acting carbs (those with a high Glycemic index) will spike insulin levels, minimize the chance of muscle catabolism and can stimulate an increase in metabolism. This post training meal should be consumed within 30 minutes and no later than one hour of the end of a workout.

The meal should be comprised of approximately .75 grams of carbs per pound of body weight (150 grams for a 200 pound male), with 50% (75 grams) of the carbs derived from easy-to-break-down high-glycemic sources such as white rice, Cream of Wheat cereal, mashed potatoes, fruit, etc. Non fibrous, soft-textured carbs high-glycemic carbs are digested rapidly which results in a quick insulin response that help to drive amino acids--the building blocks of mass--into muscle tissue and promote anabolism. Note: During pre-contest time consider cutting this amount down to approximately half to 75% of this rate.

Eat the Majority of Carbs After Training
Eat a smaller carb meal to fuel your training. It should be small enough that you are carb depleted for your cardio session so you can burn fat. Your biggest carb meal should be at your post training meal, since it will have less chance of being stored as fat because your body will be using them to replenish depleted glycogen levels from the training and cardio session. Approximately 25% of your daily carbs should be eaten at this meal. For a 200-pound man, this should amount to approximately 150 grams of carbs (During pre contest time this amount will decrease proportionality with the decrease in overall calories and total grams of carbs ingested).

Avoid Carbs After Hours
Unless you are blessed with a super fast metabolism, you should forget about eating baked potatoes late at night. Late night carbs interfere with the release of growth hormone and promote fat storage while you sleep.

About the Author

Jeff Behar

Jeff Behar, MS, MBA

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert

Fitness Management & Consulting Announces Webinar Sales Training Program for Health Clubs and Gyms

noreply@blogger.com (Anita Stone) — Sat, 04 Jun 2011 14:52:00 +0000

http://www.prlog.org/11271463-fitness-management-consulting-announces-webinar-sales-training-program-for-health-clubs-and-gyms.html

Fitness Management & Consulting to provide customized webinar training programs for health clubs, fitness centers and gyms nationwide to help independently owned fitness facilities become more productive at a fraction of the cost.

FOR IMMEDIATE RELEASE
PRLog (Press Release) – Feb 02, 2011 – Dallas, Texas – Fitness Management & Consulting announced today they will provide customized webinar sales and management training programs to health clubs, fitness centers and gyms nationwide to help independently owned fitness facilities become more productive and efficient in their business operations at a fraction of the cost.

According to Thomas, “Through our all new webinar sales and management training program we will help health clubs, fitness center and gym operators get the training they need at a fraction of the cost.” A dynamic, articulate motivator, Mr. Thomas exudes confidence without artifice and accomplishes wonders without the bruised feelings that can so often accompany change. “Our webinar training program will cover the same basics of selling fitness memberships and gym management that we provide during onsite workshops.”

Fitness Management & Consulting webinar sales and management training programs deliver practical, ready-to-use techniques to generate better results for your health club, fitness center or gym. In each and every webinar, clubs will uncover ways to increase their membership sales numbers by using fundamental selling techniques. The unique webinar training program is completely customized, interactive, and will shorten the learning curve for the gyms newest salespeople or put a new spark in established veterans.

Whether you operate a health club, fitness center, gym or other type club, Jim Thomas and Fitness Management & Consulting have a sales program to fit your need, expand your market base, and keep your productive and enthusiastic.

About Fitness Management & Consulting
Fitness Management & Consulting is a consulting firm specializing in health club business consulting, turnarounds, troubleshooting and sales training. Areas of practice include management training and procedures, sales and marketing systems and operations. Its’ founder, Jim Thomas, has over 25 years experience in all aspects of health club sales, club ownership and management. Fitness Management & Consulting is a privately held company based in Dallas, Texas. For more information on Fitness Management & Consulting, please visit www.fmconsulting.net.

Press Contact
Fitness Management & Consulting
jthomas@fmconsulting.net
Twitter @ gymconsultant
Skype: jtmanagement
214-556-4625
Fax 214-292-9553

Fitness Management & Consulting specializes in helping health clubs, fitness centers, multi-purpose athletic clubs and gyms to find solutions with profitability, operational analysis, troubleshooting, ongoing consulting services, fitness center management, fitness center, health club and gym consulting, membership sales, personal training sales, marketing, operations, management, prize promotions, direct mail, real estate site selection, broker services, business valuations, press releases, exercise equipment, floor design, budget control, profit centers, billing and collection, new club start up, business valuations, manager training, webinars and first aid and safety.

Based in Dallas, Texas, we serve clients throughout the DFW Metroplex including Dallas, Fort Worth, Arlington, Azle, Bedford, Blue Mound, Burleson, Colleyville, Crowley, Euless, Grand Prairie, Haltom City, Haslet, Hurst, Keller, Kennedale, Lake Worth, Mansfield, North Richland Hills, Saginaw, Southlake, Trophy Club, Watauga, Westlake, White Settlement, Addison, Farmers Branch, Hebron, Plano, Allen, Frisco, Richardson, Coppell, Grapevine, Irving, Lewisville, Arlington, Garland and we serve clients nationwide.

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Thu, 19 May 2011 00:00:00 PDT

WARNING: This Page WILL Be Pulled Down At Any Minute...

Fewer Bone Screens OK for Women Over 67 Without Previous Problems

noreply@blogger.com (Anita Stone) — Tue, 26 Apr 2011 12:32:00 +0000

By Randy Dotinga

Older women may be able to safely avoid getting bone density tests for 10 years if their previous screening scores didn't show signs of problems, a new study suggests.

"If a woman's bone density at age 67 is very good, then she doesn't need to be re-screened in two years or three years, because we're not likely to see much change," study lead author Dr. Margaret L. Gourlay of the University of North Carolina at Chapel Hill School of Medicine, said in a university news release.

"Our study found it would take about 16 years for 10 percent of women in the highest bone density ranges to develop osteoporosis. That was longer than we expected, and it's great news for this group of women," Gourlay added.

In 2002, the U.S. Preventive Services Task Force began recommending that women aged 65 and older start routine screening for osteoporosis, but no time interval for screening was established.

In the new study, researchers studied the medical records of 5,035 women aged 67 and older, and found that it took an estimated 16 years for women in low-risk groups -- based on their bone density scores -- to develop osteoporosis, a progressive bone-thinning disease.

On the other hand, the researchers suggested that older women in the lowest bone density range could be screened annually.

Dr. Joan Neuner, an associate professor of medicine at the Medical College of Wisconsin who's familiar with the study findings, said in an interview that the recommendations come from a detailed database "from which much of our current knowledge of U.S. fracture risk factors is gained" and is "consistent with some limited prior work."

More information
For more on osteoporosis, try the American Academy of Orthopaedic Surgeons.

SOURCES: University of North Carolina School of Medicine, news release

[VFC] "Fit Over 40" 35-Minute Workout

noreply@blogger.com (Anita Stone) — Fri, 11 Mar 2011 05:50:00 +0000

[VFC] Weightlifting 40 minutes VideoFitnessCoach Anita Stone

noreply@blogger.com (Anita Stone) — Fri, 11 Mar 2011 05:29:00 +0000

[VFC] 40 minutes

noreply@blogger.com (Anita Stone) — Fri, 11 Mar 2011 05:16:00 +0000

[VFC] Squats, Rear Leg Lifts 7 minutes- VideoFitnessCoach Anita Stone

noreply@blogger.com (Anita Stone) — Sun, 06 Mar 2011 01:44:00 +0000

[VFC] Legs (Squats) 4 minutes VideoFitnessCoach Anita Stone

noreply@blogger.com (Anita Stone) — Sun, 06 Mar 2011 01:26:00 +0000

[VFC] Biceps with Lunges, 5 minutes VideoFitnessCoach Anita Stone

noreply@blogger.com (Anita Stone) — Sun, 06 Mar 2011 01:24:00 +0000

[VFC] Abs Set 8 minutes VideoFitnessCoach Anita Stone

noreply@blogger.com (Anita Stone) — Sun, 06 Mar 2011 01:14:00 +0000

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YouTube - 2010 2011upload 252

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The Georgia Guidestones: Do they contain the Ten Commandments of the Antichrist?

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VIDEO FITNESS COACH ANITA STONE (anitastone) | Formspring
View VIDEO FITNESS COACH ANITA STONE's profile on Formspring. Formspring is a place where you can ask questions, give answers, and learn more about your friends like VIDEO FITNESS COACH ANITA STONE.

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How to Make Money with the Internet

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Eyejot - the easiest way to send video