Guest Blogger Post

They are on every food item that you buy, but how much attention do you actually pay to nutrition labels? If you want to take proper care of your physical fitness, you cannot hope to do so without monitoring exactly what you put in your body. But so often the nutrition labels blind you with science, or just so many misleading facts, that often you are none-the-wiser about what is actually in the food that you are about to eat. The good new is, once you know how to properly read and apply nutrition labels into your diet, it is actually quite simple to understand and can help to transform your fitness plan.

Check the Serving Size
Food manufacturers do not want to make it obvious just how unhealthy their food is, so the first thing that you should do is to check the serving size at the top of the label. For example, it could say that there is only 0.1g fat on the label, but there are actually 43 servings in one candy bar, so you are eating considerably more fat than it would first appear.

Check the Calories
Next check how many calories the food contains. Although calorie-counting is discouraged in keeping a healthy lifestyle, calories are a good indication of how good something is for you. Again, these can be deceiving, as the number will usually be the amount of calories per serving. So make sure that you multiply that number by the number of servings which you intend to eat.

Recommended Daily Values
For the rest of the nutrients, there will usually be a percentage that coincides with the quantity. It shows the percentage of your recommended daily total of that nutrient that this product fulfills. This can be useful, but it is important to remember that everyone’s recommended daily value is slightly different, and this one might not apply to you. If it is out of a 2000 calorie diet, it is generally the recommended amount for women. A 2500 calorie diet is recommended for men. If you are working out, you might need slightly more calories.

Picking the Right Nutrients
There are some nutrients that you will want to limit, and some that you will want to seek out. The ones that are usually at the top of the label: fats, cholesterol, and sodium, are ones that you will want to limit as much as possible. The ones on the bottom half: fiber, vitamins, calcium, and iron, are ones that you will want to get as much of as possible. If you are working out regularly, you might need more of certain nutrients, such as protein. Generally, anything less than five percent of your daily value is low (so preferable for the top items), and anything over 20 percent of your daily value is high, and should be avoided for the top items (and sought out for the bottom items).Of course everything is good in moderation, so too much of some of the bottom items could also be a bad thing.

===

Author Bio: Paisley Hansen is a freelance writer for SIX Nutrition, famous for making the best vitamins for men.

- start a walking or jogging plan – now is a great time to pick a 5K to train for!
- dust off the bicycle and hit the road for exercise and fun!
- start looking for bootcamps and yoga classes to pop up in local parks or even start one yourself!
- even if you aren’t thinking fitness, walking to run errands or with friends at lunch time is a great way to burn some calories and soak up some sun!

I don’t know about you but I’m very much looking forward to shedding the sweaters and soaking up some sun this spring so get out there and enjoy it!

Health and fitness tips and exercise videos at WithAmyMac.com

First off, if nothing else, your brain needs a break so making sure you take the time, even 15 minutes, to go for a walk and pick up some food is a much needed to-do item.

Next, you can make sure that you are never far from healthy food options by packing a lunchbox. Your brain and body need nutrients so making sure they are close by is as easy as throwing them in a lunchbox every day. This will give you one less thing to worry about and you’ll never be caught off guard with a rumbling tummy.

Finally, when you take a few minutes at home and pack your food for the day, you are able to think about the portions and the selection of foods. Many times, when we get tired or stressed, we lose our ability to make a healthy decision – this leads to over-eating of junk food.

As you can see, if you can take the time to plan your food for the day and take it with you – you’ll be healthier, happier and more focused at work.

Lunch Box Diet:

Find more health and fitness tips and exercise videos at WithAmyMac.com

]]> http://www.withamymac.com/news/2013/03/23/benefits-of-the-lunch-box-diet/feed/ 0 http://www.withamymac.com/news/2013/03/23/benefits-of-the-lunch-box-diet/ http://feedproxy.google.com/~r/wamall/~3/UhZNjTpXTeo/ http://www.withamymac.com/news/2013/02/28/time-to-take-action-on-those-arms/#comments Fri, 01 Mar 2013 00:14:59 +0000 amy@withamymac.com (Amy Mac) http://www.withamymac.com/news/?p=10859

It’s time to take action on those arms!

It might still feel like winter but spring is just around the corner! And while swimsuit season may still be a few weeks off, tank tops and strapless dresses will be everywhere in no time. Now is the best time to get those arms in shape so that when the sun comes out – you are ready!

Here are 3 armazing moves:
1 – stability ball pushup – The stability ball pushup with feet on the ball is an upper body exercise that will tone your ab muscles, improving your balance by challenging your core and sculpt your arms, chest and back at the same time!
2 – arnold press – The arnold press is a great way to strengthen the shoulders. When you keep this move controlled, you’ll see and feel the results!
3 – side raises – This move is great for the shoulders and the arms and back are assisting so the entire upper body is seeing benefit!

These are just 3 moves to get those arms in action. Find more of these moves at EverydayBetter.com – we’ll see you next time, stay fit and be well.

Here are a few of the best nuts to pick:

• pistachios and almonds are the lowest in calories
• walnuts and brazil nuts are great for your heart and lowering your cholesterol
• hazelnuts are a good source of potassium and iron

Remember that a small portion will go a long way and make sure you don’t get a pre-packaged mix with lots of salt, sugar or other flavors.

Health and Fitness Tips at WithAmyMac.com

Talk of the Town segment from February 6th:  You can’t out train a bad diet!

Lots of people think that as long as you are exercising, you can eat whatever you want. This can get you in lots of trouble. If you go to the gym and burn off 300 calories, you can’t go indulge in a Big Mac. The math will never work in your favor!

www.WithAmyMac.com

You want a cereal that has more than 3g of fiber per serving, fewer than 10g of sugar and a healthy amount of whole grains, which means that it should be the first thing in the ingredient list. Also, make sure that you can actually understand all of the ingredients so you know it is a more natural food with fewer artificial flavors.

Many cereals are now adding dried fruit and while it isn’t the worst idea, make sure to pay attention to all the added sugar and calories. You are always better off slicing your own bananas and strawberries into your bowl. Hopefully these tips will help you select a healthy and tasty cereal to start your day off right!

Health and Fitness Tips – WithAmyMac.com

Did you know that herbs and spices can add flavor to your food while keeping them healthy?  It is so common for people to just dump salt on any dish to give it a boost of flavor but really there are so many other spices that are good for you that will liven up a dish. Some even add healthy benefits to your food!

Chicken – you can use rosemary, lemon and pepper or tomato sauce and oregano – each will give it a completely different flair.

Garlic – not garlic salt is a great way to flavor everything from meats to potatoes and vegetables!

Vegetables – adding a sprinkle of lemon to steamed vegetables is delicious and so good for you!

Other options include adding a dash of chili powder to scrambled eggs, experimenting with spices like cumin and tumeric and you can even add cinnamon to your coffee instead of creamer!

There are tons of options when it comes to spicing up your food and keeping it healthy so start experimenting and taste the benefits.

www.WithAmyMac.com 

Some very popular options are the home workout systems from Beachbody like Insanity or P90X. These can be really effective but know that they require long intervals of time – like P90X is 60-90 minutes a day, 6 or 7 days a week for 90 days. Those programs run about $120.

Another workout at home option is exercise dvds – which are usually $15-30 a piece, you can pick your own schedule, which is great if you need flexibility and are motivated to do it on a regular basis. If you don’t want to shell out the money for dvds you’ll get bored of, you can find some at the library and also rent them on Netflix. If you want an online program, I have assembled a virtual training program that is full of 10 minute workouts that change regularly to give your body and mind a challenge but also work into any schedule. That program is EverydayBetter.com and it’s $10 a month.

Finally, if you just want to do your own workout routine but don’t want to invest in lots of bulky equipment, we have some options here that you can use to get a full body workout. For instance, a resistance band, it runs about $15 and you can get a great workout with just this. You can step on it and do bicep curls and lunges, you can put it behind you and do arm extensions… there are lots of options. This is what I always put in my suitcase to get in a workout while traveling.

So we have lots of options here from all different price ranges and time commitments so even if you aren’t a gym-goer, you can still get a great workout at home. The key is to find something that you can commit to and enjoy – at least a little bit.

Health and Fitness Tips and Exercise Videos at WithAmyMac.com

Guest Blogger Post

Everyone’s busy nowadays, were lucky if we can find time to cook a healthy dinner for ourselves. Having an alternate plan for getting a great workout is vitally important to staying in great shape.  Our busy lives sometimes pull us away from the important things in life like healthy food and time in the gym.

I have assembled the top 5 portable fitness equipment to keep you healthy in 2013 (and beyond):

#1: Strength Stack 52 ($16.97) – My top choice for portable fitness equipment is a brand new product called Strength Stack 52.  Strength Stack 52 is a deck of bodyweight fitness cards where you can play fun games with your friends or even yourself. Each card has (among other features) a bodyweight exercise, a rep count, a number and a color.  With those features, users can make up their own games or go to the website and learn games that others users play. With tons of different workout combinations and games, working out can be fun and competitive. This product is completely portable (weighs only 8 ounces) and can fit anyone’s budget. Designed by military fitness expert Michael Volkin, these cards are definitely one of those “why didn’t I think of that” inventions.

#2: Resistance Bands ($10-$50)– Lightweight and portable, resistance bands are an old favorite that continues to be popular year after year. With resistance bands you can target specific muscles or stabilize your core. Bands offer more variety than weights because you can create resistance in all directions. Whether you are a beginner or advanced fitness enthusiast, resistance bands should be incorporated in your workout.

#3 Nike Fuel Band ($149) – While not a piece of exercise equipment, the Nike Fuel Band is definitely a motivator. Simply place the Fuel Band on your wrist and become instantly aware of how active you are (or aren’t).  The Fuel Band tracks your steps and your calories, but not your heart rate.  You can even compare data with your friends online and establish a friendly rivalry. This band both helps and encourages you to reach your goals. You can even set goals with the software and track them along the way.

#4 Weighted jump rope ($25) – The weighted jump rope fits in any suitcase and is ideal for toning your whole body. If you want to strengthen your leg muscles and lose weight, this will be essential equipment for your workout program. Jumping rope can be a great workout or simply just a fun way to warm up. Be careful of using a jump rope if you have a history of shin splints.

#5: TRX Home Suspension ($200) – TRX is a portable suspension trainer that claims to improve functional strength, balance and flexibility. The product consists of two adjustable straps, a pulley system and stirrups/handles for the feet and hands.  Along with the TRX system, the combination of your body weight and gravity can provide a host of different exercises designed to strengthen your core.

===

Michael Volkin is a U.S. Army veteran, author, and entrepreneur. He is the inventor of Strength Stack 52, a unique deck of bodyweight fitness cards designed to get you in shape faster than ever before. Mr. Volkin has authored 3 military books aimed at helping recruits prepare for basic training.

Amy Mac joined the Talk of the Town team to talk about alternatives to the gym for those looking to start the new year right!

Programs like P90X and Insanity, medicine balls and resistance bands are all options when looking to work out and avoid the crowd at the gym in the new year.

Health and fitness tips and exercise videos at WithAmyMac.com

In this Fit Life, we are going to highlight some super fun and effective lunges that will work to tone your legs and butt! It is easy to sit around all winter and eat but the truth is – spring is just around the corner so start preparing now for shorts season!

• Superstar lunge – This lunge works the legs, the butt and the arms all at once!
• Plie squat – This squat works the legs and butt and improves your flexibility!
• Woodchop – This is one of my favorite full body dumbbell exercises – the woodchop!

These are just 3 of the many lunge and squat variations you can find at EverydayBetter.com

Find more health and fitness tips and exercise videos at www.WithAmyMac.com.

Ingredients:
● 2 cups old-fashioned oats
● 1/2 cup wheat germ
● 1 cup Extra Ingredients (fruit or nuts)
● 1 Tb. Water
● 1/3 cup Honey

Directions:
Step 1: Preheat oven to 300 degrees.
Step 2: Bring honey and water to a simmer in a small saucepan.
Step 3: Meanwhile, mix together all dry ingredients.
Step 4: Pour simmered mix over dry ingredients and mix.
Step 5: Spray cooking spray on deep cookie sheet and then spread mix on sheet.
Step 6: Bake for 15 min. Stir. Then another 10-15.

For more recipes, audio and video shows on health and fitness, head over to WithAmyMac.com

Tea - This is one of my cold weather favorites! Studies have shown that drinking lots of green tea can help to reduce your stress level up to 20%! (Plus it has good for you antioxidants!)

Oatmeal - Whole grains are good for you but picking oatmeal, which is high in fiber, will help keep that good carb feeling and full feeling last a few hours.

Beets and Mushrooms - Beets have anti-inflammatory properties and mushrooms have vitamin d in them, both which will help to improve your mood!

Fresh fruits and veggies - Of course fresh produce makes you feel good so load up with side salads, veggie soups and top baked potatoes with delicious veggies to get the nutrients your body needs!

Dark Chocolate - It is true that dark chocolate has calming properties but use it sparingly or you’ll gain weight, which will cause you even more stress!!

These are just a few foods that can help reduce your stress and improve your health during the stressful holidays. just remember that moderation is the key so enjoy these foods and others throughout the holiday but keep those portions small!

Health and Fitness Tips at WithAmyMac.com

Check out JumpSkyHigh.com for more information about a trampoline gym near you!

WithAmyMac.com

In this Fit Life, I’m giving you tips to put in place now so you can handle all the holiday food temptations!

1) Drink More Water
Many times, when you are hungry, you are really just thirsty. Making sure that you are well hydrated will help you avoid grabbing extra treats to make the grumble go away. If you are a soda or coffee drinker, try to alternate those drinks with a glass of water throughout the day.

2) Eat Regular Healthy Meals to Avoid Temptation
We’ve all experienced the extreme hunger that make us settle for anything that will fill us up. This can be trouble when there are lots of holiday snacks and candy everywhere you look. Making sure you stick to a regular eating schedule with healthy, well-balanced meals will help you avoid grabbing whatever crosses your path.

3) Selective Splurging
You know that I’m all about moderation so I’m not going to tell you that you can’t enjoy holiday treats. I am going to tell you that you need to be selective. For instance, if you don’t like lemon bars, then pass on the lemon bars and save your splurge for a delicious brownie instead!

Now, of course, I’m going to say you have to fit in those workouts but I’m going to be honest with you. If you have to pick between focusing on diet or exercise for the holiday season – focus on DIET! Chances are you’ll be running around shopping, running errands and wrapping gifts and burning calories so as long as you aren’t pairing those activities with high calorie drinks and fast food, you will be OK.

These are just a few tips on how to stop holiday weight gain before it even starts.

www.WithAmyMac.com 

Sweater Weather Exercises:

It’s jeans season so focusing on the legs with squats, lunges and cardio is important to look good and improve the strength and muscle alignment needed for happy healthy knees, hips and back.

The next areas that are rarely appreciated but will make you look and feel better are the shoulders and back muscles. Exercises like side raises, reverse crunches and deadlifts are great to improve posture. Not even though that sounds boring, improving posture will help you look thinner and prevent or relieve neck and back pain.

The last thing you want to do is slack off during the winter months so you have lots of repair work to do in the spring. Plus, exercise will help to keep your spirits up and beat the winter blues.

Health and Fitness Tips and Exercise Videos

In this Fit Life, I’m giving you some tips for your first triathlon. I just did my first one and although I wanted to get a better time, I’m very pleased with finishing at 1:55, especially at 3 months pregnant! A sprint triathlon is usually about a 400m swim, 13 mi bike and 3 mi run. I learned a lot on the way and I want to share that with you so when you decide to take the plunge, you are prepared!

Triathlon Tips:

The first thing is to make sure you follow a program. Now, this is true of any fitness goal but choosing a program from an expert, we knew that our training would adequately prepare us. We picked Hal Higdon.  If you want to look in to all that’s needed for training for any kind of triathlon you can also check out BeginnerTriathlete.com.  Tons of information for anyone looking into the sport.

One of the best ways to prepare on race day is to have your transition station set up.  This is where you will change from swimming to biking and then later from biking to running. Just lay out a big towel by your bike and then lay out everything you need for the race on your towel.  This could be a snack bar or sports drink and of course your shoes and socks.  You can gain a lot of time, or if your not set up correctly lose a lot, during your transition.
Take a few moments and get set up for whatever you need.

Finally, make sure you practice in race-like conditions. We did lots of swimming but our race was in a river in a rainstorm so the current, the waves, the rain and wind AND all the people, made for an overwhelming experience. I think if we’d swam outside a couple of times beforehand, it wouldn’t have been such a shock.

Well these are just a couple of things that I learned during my first triathlon. Let me know your top tips!

Health and Fitness Tips

One of my favorite things about the changing of the seasons is that you get to change up your fitness routine to enjoy each one. So now is the time to get outside and love it before winter hits and we are stuck in the gym!!

Fall Fitness Tips:

1) The hot humid weather has passed and in its place is awesome temperatures and cool breezes. This is the perfect opportunity to get outside and soak up some sun and mother nature before winter hits! So do it! Go outside and enjoy the perfect weather for excercise!

2) When exercising in fall weather, you want to make sure you are planning accordingly. Dress in layers so you can pile on or peel off as the temperature changes or you end up in the shade. Plus, the days are getting shorter so the sun will go down sooner so make sure you are visible as well as comfortable.  This may even be the time to invest in some visibility bands like the ones at amphipod.com.  Super lightweight and reflective they are perfect when you get caught in the dark mid run or bike.

3) It may have been too hot to go outside this summer but there are no excuses now! Enjoy a couple months of biking, hiking, an outside bootcamp or even start training for a turkey trot!

There are several reasons your fitness routine should be changing, just as the seasons do so get ready to go outside!

Health and Fitness Tips