We are thrilled to announce that Squeeze It In has joined Southern Living Magazine

Click here to see our multimedia press release with all the details featuring a new video or simply scroll down to read the release.

FOR IMMEDIATE RELEASE

SQUEEZE IT IN™ NAMED FITNESS CONTRIBUTOR TO SOUTHERN LIVING MAGAZINE

Founders Hein and Polmar to Appear in Regular Column to Show Southern Living’s 16 Million Readers How to “Let life be your workout!”

Washington, DC  – August 19, 2010 – The founders of Squeeze It In™ – the website and DVD that offer clever and effective exercises designed to fit into even your busiest day – announced they have joined Southern Living magazine as contributors. They will be part of the brand’s new editorial section, “Look Good, Feel Great!,” focused on health, beauty, fitness and fashion tips tailored to the busy Southern woman.

“We are thrilled to be a regular part of Southern Living’s new ‘Look Good, Feel Great!’ section,” said Squeeze It In co-founder Brigette Polmar, “We want to share our unique take on fitness with Southern Living’s readers and show millions you really can make fitness fit if you let life be your workout.”

“Our goal has always been to change the way people think about fitness and start seeing their to-do list as a list of opportunities to squeeze in fun and effective toning moves throughout their day,” said Squeeze It In co-founder and ACE Certified Group Fitness Instructor Jenny Hein, “We can’t wait to connect with the readers of Southern Living and help them put their health and wellbeing back on their lists – one Squeeze It In move at a time.”

“Southern Living is teaming up with these DC moms to help women take small steps to health with simple exercises,” said Southern Living Associate Features Editor Erin Street, “Their hope — and ours — is that by doing these exercises women will feel just how great it is to move their bodies, and be inspired to add in more physical activity into their every day.”

Squeeze It In will make its debut in the pages of Southern Living in the September 2010 issue, available on newsstands this week.  Hein is featured demonstrating the Hot Squat – a signature Squeeze It In move that tones your legs while you dry your hair.  Upcoming issues will feature Squeeze It In moves made for housekeeping, grocery shopping, travel, and trips to the park.

For more information about Squeeze It In and the Squeeze It In Workout DVD, visit http://www.SqueezeItIn.com.

ABOUT SQUEEZEITIN AND MULTITASK PRODUCTIONS LLC

Multitask Productions LLC and SqueezeItIn.com were created by ACE Certified Group Fitness Instructor Jenny Hein and broadcast journalist and author Brigette Polmar—two professionals and mothers dedicated to helping people live more fulfilling, active lifestyles. Located in the Washington, DC metropolitan area, Multitask Productions is a digital content producer of fitness and wellness solutions including the Squeeze It In™ Workout DVD.

ABOUT SOUTHERN LIVING
Southern Living is the nation’s fifth largest monthly consumer magazine, reaching more than 16 million readers each month.  Founded in 1966, Southern Living offers today’s busy Southern woman achievable ideas for cultivating her own Southern style. Each month in the magazine and on southernliving.com, readers find ideas for cooking, gardening, gracious entertaining, decorating, regional travel and locally made products.  Southern Living is published 12 times a year by a subsidiary of Birmingham, Alabama-based Southern Progress Corporation.

Squeeze It In Media Contact:  Brigette Polmar (202) 271-4813

Online: http://www.SqueezeItIn.com

On Facebook:  http://www.Facebook.com/SqueezeItIn

On Twitter: @SqueezeItIn

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Jumping Jacks

Set your kitchen timer for two minutes and warm up with this classic cardio move.

Ab Squeeze

Pull your belly button in toward your spine.  Hold for 10-15 seconds then release. Repeat.  Remember to breathe throughout this exercise. Repeat for 2 sets of 12.

Squeeze Backs

Slowly bring one leg straight back. (To work more of the gluteal muscles, move leg back and out to the side at a slight angle.)  Focus on the muscles you are working and keep your core engaged. Hold each rep for a 3-count of “Squeeze-It-In.” Repeat for 2 sets of 12.

To see the rest of our Kitchen Workout and really get cookin’ click here:

High Knee Lifts

Start by raising one knee up toward chest. As you lower one knee bring the other up.  High intensity variation: add a hop.

Countertop Push Ups

Stand with hands placed on the countertop shoulder width apart. Bend arms and lower chest to within a few inches of the countertop. Press yourself back up to the starting position. Do not lock elbows. Remember to squeeze in your abs and breathe throughout this exercise. Repeat this action for at least 2 sets of 12

Dish Lifts

Rise up onto toes.  Hold for a 3-count of “Squeeze-It-In.”  Come down slowly onto heels.  Repeat for at least 2 sets of 12.

Can Can Arms

Stand with your feet shoulder width apart with a can in each hand and arms down by your sides with palms facing in toward your body. Engage your core. Raise arms out to the side with backs of hands facing the ceiling. Keep arms straight and do not raise above shoulder level. Inhale as you slowly raise your arms up and exhale as you lower your arms slowly to your sides. Repeat for 2 sets of 12.

Jumping Rope

Set kitchen timer for two minutes.  No jump rope necessary: focus on using strong arms while mimicking the motion of holding the rope. High intensity variation: jump higher and faster.  Lower intensity variation:skip the hop and just raise one leg up at a time.

Whittle While You Wait

Lower into a squat with your rear end out and neck and chest up. For added balance extend your arms in front of you and engage your core.  Make sure your knees do not extend beyond your toes.  Hold this position for 15 seconds.  Work up to 2 sets of 12.

Dinner Twist

Hold your dish in front of you with your elbows at a 90-degree angle. Twist to your right side without moving your lower body. You should feel this in your oblique muscles (your sides) and the movement should come from your waist, not your hips. Hold the twist for a 3-count of “Squeeze-It-In” and return to center.  Twist to the left, hold and return to center. Repeat for 2 sets of 12.

Towel Time

Stand with legs hip width apart and knees slightly bent.  Grab a dishtowel with both hands pulling at each end creating some tension in your arms. There should be no slack in your dishtowel as you do these exercises. Keep abs squeezed in as you bring arms overhead. Keeping the towel taut and moving from your waist, bend to your right stretching your left side, abs, and ribs. Keep your lower body still as you do these stretches. Hold the stretch for 10 seconds and then come back to starting position with towel raised above your head.  Alternate sides until you have completed 1 set of 12.

Hamstring Stretch

Stand with legs hip width apart. Bring one leg out in front.  Keeping heel on the ground raise your foot towards your body. Bend from the waist and place your hands on the front of your thigh. Lean in to the stretch so that you feel the stretch along the back of your thigh.

Quadricep Stretch

Stand with legs hip width apart. Bend one leg, grab at ankle and bring heal toward your rear end. Hold for a few seconds.  You should feel the stretch along the front of your thigh.  Switch legs.

Whether you’re traveling by plane, train, or automobile, for business or for pleasure, we’ve got the moves to keep exercise on your itinerary.

Here’s wishing you safe – and fit – travels! Bon voyage!

Click on the exercises below to watch a video of each new travel move.

Looking for a cool and refreshing way to spruce up old favorites this summer? Well it’s time to ditch the mayo and take good old tuna off the back burner. Simply swap the mayo for avocado, toss in a few veggies, and get ready for a creamy and delicious protein packed delight.

PREP TIME: 15 minutes
MAKES: 5  (1/2 cup portions)

Ingredients:
10  inch stalk  of celery finely chopped
1/3  cup finely chopped fresh cilantro
3   5oz cans of Tuna canned in water
1/2   Avocado
1  small lime
1/2  large yellow bell pepper chopped
1  tablespoon white vinegar
1/3  cup chopped red onion
1/2   teaspoon crushed red pepper flakes
1   teaspoon black pepper
5  Light Multigrain English Muffins cut in half

Directions:
Cut avocado in half, remove the pit, and use a tablespoon to remove the inside of the avocado from the skin and into a large bowl.

Drain canned tuna and add to large bowl then mix well with avocado using a fork until an even smooth consistency is achieved.

Cut lime in half and squeeze the juice from both halves into the bowl; add white vinegar, crushed red pepper flakes, cilantro, black pepper, and blend evenly with the tuna and avocado.

Add chopped yellow bell pepper, red onion, and celery to the bowl. Mix everything together.

Lightly toast English muffin if desired, cut in half, and top with 1/3 – 1/2 cup of Tangy Tuna Avocado.

NUTRITION FACTS:  250 Calories;  4.2g Fat; 0.7g Saturated Fat; 19mg Cholesterol; 465mg Sodium; 32g Carbohydrate; 8g Fiber; 22g Protein

Want more great tips from Karolina?  Check out her earlier post on Making Fiber Fit.

Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.

During the hot summer months who doesn’t love a great skinny dip?  Guest blogger and nutritionista Elisa Zied is back this week with a fabulous recipe.  Enjoy!

A Great Skinny Dip!

by Elisa Zied, MS, RD, CDN

I just love shrimp. It’s relatively low in calories, and has little saturated fat—the kind of fat that clogs up arteries. It’s also a great source of high quality protein as well as vitamin D and selenium. It’s also a good source of B vitamins including niacin and vitamin B12, as well as  the minerals iron, phosphorus, and copper.

Many are concerned about the high content of dietary cholesterol in shrimp—3 ounces of shrimp has about 130 milligrams of cholesterol. Too much dietary cholesterol can raise our blood cholesterol level, and if too much cholesterol builds up on the walls of our blood vessels, it will be hard for blood to pass through and eventually contribute to the development of a heart attack or stroke.

The good news is that saturated fat has a much bigger impact on blood cholesterol levels, and because shrimp has so many other nutrients and is low in saturated fat, it can be a tasty dietary addition in moderate amounts.

Here’s a recipe from my second book, Feed Your Family Right! How to Make Smart Food and Fitness Choices for a Healthy Lifestyle (Wiley, 2007). Enjoy!

Delicious Shrimp Dip

This excellent dip is easy to make and tastes fresh and light. It’s also an excellent way to incorporate fish in your diet.

1 8-ounce package Neufchâtel cream cheese, at room temperature

½ cup reduced-fat sour cream

¼ cup chopped scallions

¼ cup chopped dill

2 tablespoons chopped fresh parsley

1 tablespoon chopped fresh tarragon

2 teaspoons lemon zest

¼ teaspoon salt

1 teaspoon Tabasco sauce

2 cups chopped cooked shrimp

Beat the cream cheese and the sour cream with an electric mixer until smooth. Add the scallions, dill, parsley, tarragon, lemon zest, salt, and Tabasco sauce until well combined. Stir in the shrimp and continue beating another 2 minutes until all ingredients are incorporated. Refrigerate for 1 hour and serve.

Cook’s Tip: Serve with red bell pepper strips, baby carrots, celery sticks, endive, or whole grain crackers.

Total cooking and preparation time: 1 hour and 15 minutes

Makes 10 servings

Nutrition information per serving:

Calories: 130

Fat: 7 g

Saturated fat: 4.5 g

Cholesterol: 75 mg

Sodium: 250 mg

Carbohydrate: 7 g

Fiber: 3 g

Sugar: 4 g

Protein: 10 g

Elisa Zied, MS, RD, CDN is a NYC-based registered dietitian and regular contributor to msnbc.com and galtime.con. She’s also the author of Nutrition At Your Fingertips (Alpha, 2009), Feed Your Family Right! (Wiley, 2007), and So What Can I Eat?! (Wiley, 2006). She’s also a past spokesperson for the American Dietetic Association. For more information, go to elisazied.com. On twitter? Follow Elisa at @elisazied.

Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.

Rise up onto your toes and click your heels as a 3-count of Squeeze-It-In. Lower back down. When you rise up, make sure that your core is engaged and your glutes are squeezed in.

Repeat for two sets of twelve, and before you know it, long lines will be nothing but a dream.

12 Healthy and Delicious No-Fuss Snacks for Parents & Kids

by Elisa Zied, MS, RD, CDN

1.  1 cup (8 ounces) Greek Yogurt (0% fat) mixed with ½ cup fresh sliced strawberries and ½ cup fresh or frozen unseetened blueberries

2.  Trail mix made with 2 tbsp each raisins or dried cranberry bits, crunchy whole grain cereal (like low fat granola), and mixed, unsalted nuts (like peanuts, cashews, walnuts or almonds)

3.  1 green apple, sliced with 2 ounces light cheddar cheese cubes

4.  4-ounce cup unsweetened applesauce plus 1 sheet graham crackers (2 squares)

5.  1 cup low fat plain yogurt mixed with ½ cup unsweetened apple sauce and a sprinkle of cinnamon

6.  1 small whole wheat pita, toasted, topped with 2 tablespoons hummus and cucumber slices

7.  5 small whole wheat/whole grain crackers topped with 1-1/2 oz cheddar cheese, cut in slices

8.  1 cup (8 ounces) 1% chocolate milk

9.  Apple slices dipped in 1 tbsp nut butter (peanut, almond, or cashew butter)

10.  3 cups popcorn (made with 1 tsp canola oil) and 1 part-skim mozzarella cheese stick

11.  1 cup whole grain cereal (like Cheerios or wheat bran flakes) with ½ banana, sliced or ½ cup berries and ½ cup skim milk

12.  10 whole grain corn tortilla chips topped with ¼ cup melted cheddar cheese and 2 tbsp salsa

Elisa Zied, MS, RD, CDN is a NYC-based registered dietitian and regular contributor to msnbc.com and galtime.con. She’s also the author of Nutrition At Your Fingertips (Alpha, 2009), Feed Your Family Right! (Wiley, 2007), and So What Can I Eat?! (Wiley, 2006). She’s also a past spokesperson for the American Dietetic Association. For more information, go to elisazied.com. On twitter? Follow Elisa at @elisazied. 

Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.

Oh How Sweet…Strawberries!

by Elisa Zied, MS, RD, CDN

They’re sweet and have lots of appeal simply because of their beauty. They can be eaten whole and fresh, sliced a top whole grain, high fiber cereal, oatmeal, or over low fat or nonfat plain yogurt. They pack in valuable nutrients including vitamin C, folate, potassium, and fiber as well as plant chemicals including flavonoids, anthocyanins, ellagic acid, and others that are protective against heart disease and cancer. Some studies show that consuming strawberries may even lower levels of homocysteine, an amino acid—high levels of it is linked with an increased risk of cardiovascular disease and stroke.

Here’s a quick, easy, delicious recipe taken from my second book, Feed Your Family Right! You can have this as a mini meal, split it in half and share with a friend or family member, or make more to serve in shot glasses to guests at your summer fete. Enjoy!!

Super Strawberry Smoothie

This flavorful, easy-to-make smoothie makes a great on-the-go snack that helps you incorporate fiber-rich strawberries and low-fat yogurt, a great source of calcium. Wheat germ adds additional fiber, folic acid, and vitamin E as well.

1 cup strawberries cut in half, washed and stems removed
½ cup fat-free vanilla yogurt
2 tablespoons honey crunch wheat germ
1 tablespoon honey
2 tablespoons skim milk
4 ice cubes

Place all the ingredients in a blender and blend for 2 to 3 minutes until thick and smooth. Serve cold, and garnish with an extra strawberry if desired.

Cook’s Tip: You can use orange juice to replace skim milk for a more tangy smoothie. You can also divide to make three ½-cup servings to provide a quick energy boost with fewer calories. Do not give honey to children under the age of one because of the risk of botulism.

Total preparation and cooking time: 10 minutes
Makes 1 serving (1 ½ cups)
Nutrition information per serving:
Calories: 300
Fat: 2 g
Saturated fat: 0 g
Cholesterol: 5 mg
Sodium: 105 mg
Carbohydrate: 63 g
Fiber: 5 g
Sugar: 4 g
Protein: 13 g

Source: Feed Your Family Right! (Wiley, 2007) by Elisa Zied, MS, RD, CDN with Ruth Winter, MS.

Elisa Zied, MS, RD, CDN is a NYC-based registered dietitian and just finished an incredible six year term as a national media spokesperson for the esteemed American Dietetic Association. She is a current contributor to MSNBC.com and Galtime.com, and has written for Parents, Woman’s Day, Redbook, Seventeen, and Weight Watchers magazines. She is the author of three highly acclaimed books: Nutrition At Your Fingertips (Alpha, 2009), Feed Your Family Right! (Wiley, 2007), and So What Can I Eat?! (Wiley, 2006)—all available on amazon.com or wherever books are sold. You can visit her at www.elisazied.com, or watch her videos on You Tube http://www.youtube.com/user/ELISAZIED.

Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.

Read more: http://www.squeezeitin.com/2010/05/nutrition-end-emotional-eating/#more-2232#ixzz0oIsVNJnU