2 Ways to Enjoy Treats Without Sabotaging Your Weight-Loss Goals

In many ways, junk food cravings aren’t unlike those associated with more nefarious addictions. You can’t have just one cookie or one piece of candy. This can present a major problem if you’re on a path toward weight loss. The good news is that you don’t need to cut out treats completely in order to stay on track with your goals. The key is to devise a strategy for enjoying those treats in moderation.

The question: Why is consuming treats in moderation so difficult? Jackie Dikos, a registered dietician based in Indianapolis, says that it has to do with the fact that we often look at treats as rewards—something we’ve earned. The problem is, that feeling is generally fleeting.

“While the treat may taste good in the moment, that sense of reward is short-lived,” Dikos explains. “I encourage people to focus on how they want to feel long term, at least 30–60 minutes after the treat.”

By looking into the future, you are more likely to choose an appropriate portion. While you would likely feel guilty for mowing down a gallon of ice cream soon after the last bite, when you step back and consider that result, you’ll be motivated to adjust the serving.

Many nutrition experts will tell you that it may actually be easier to harness the self-discipline necessary to stick to a healthy diet over time if you allow yourself a treat every now and again. It’s all about reframing the way you look at treats and creating environments where you’re more likely to succeed.

How to Redefine Treats

While it’s okay to enjoy treats in moderation, most of us can benefit from shifting the way we look at snacks—especially if you’re trying to lose weight. “We all have various small pleasures that we want to enjoy in life,” Dikos says. “I just prefer to redefine what a treat really entails—there are better quality treats than others.”

For instance, she suggests that a slice of homemade pie made with fresh cream butter, good quality flour, pure sugar and fresh berries is a better choice than a candy bar laden with high fructose corn syrup and food dyes. If there are ingredients on the label you can’t pronounce or don’t recognize, most experts will tell you to run in the other direction.

Here are a few other redefined sweet treats Dikos often recommends:

• A baked sweet potato sprinkled with cinnamon, a drizzle of honey and topped with plain or vanilla Greek yogurt
• Cinnamon sugar whole grain rice cakes with a thin spread of almond butter
• Fresh fruit topped with plain yogurt, wheat germ and a drizzle of honey
• A smoothie made with coconut milk, banana and cocoa powder
• Homemade applesauce or fruit puree topped with a dollop of homemade sweet cream
• A warm baked banana topped with a tablespoon of peanut butter

Control Your Environment to Curb Binging

In addition to reframing the way you look at treats, it’s also important to control the environments you’re in as much as possible to set yourself up for success. For most of us, this will include home, work and social settings. By investing a bit of time into planning and eliminating temptations where possible, you’re less likely to sabotage your weight loss.

Since home is usually the easiest environment for you to control, limit the amount of treats you keep in the house. What’s more, be sure your cupboards are stocked with healthier options so you’re not constantly ordering delivery when you’re hungry.

“Never leave an easy-to-access candy bowl sitting out,” Dikos says. “Always keep fresh fruit and other good quality carbohydrates on hand.”

At work, you can’t control the donuts your colleagues bring in or the catered lunch, so it’s important to plan ahead. “Don’t rely on the office snack stash,” Dikos advises. “And reach for a cup of calming chamomile tea during high stress work days.”

At social gatherings, question ingredients. Was that store-bought cupcake made with high fructose corn syrup? Is that cake full of artificial dyes? Reflecting on these types of questions can help you think before you eat.

“Choose sweets that are as fresh as possible, and when it’s a pitch-in, bring your own go-to sweet treats—fresh fruit is always a great treat for social gatherings,” Dikos suggests.

Of course, maintaining an overall healthy, nutrient-rich diet can head off many of those junk food cravings that can tank weight-loss efforts. In fact, those cravings may even mean that your body is trying to communicate that it needs something else.

“Balanced meals and snacks can often offset the likelihood of major imbalances,” Dikos says. “When in doubt, go big with veggies—fresh or cooked vegetables can add bulk and nutrients that support feeling full. They also offer a boost of nutrients.”

from Hello Healthy http://ift.tt/1Q5a6M3
via

Why Everyday Activities Count as Exercise

Burn, baby, burn — calories that is. We all burn fuel during our daily routine, and there’s even a catchy name for it: non-exercise activity thermogenesis (or NEAT). It’s the energy we use for everything from walking up stairs to texting, and with a little imagination, it’s easy to turn mundane activities into calorie burning opportunities — no gym required.

The best part is that, according to new research, these activities can help with weight management and actually count toward recommended exercise guidelines. (The Center for Disease Control suggests two-and-a-half hours of aerobic activity every week, along with muscle strengthening activities on two or more of those days.)

We might not work up a sweat while shopping or doing housework, but every minute when we’re not lounging on the couch is another step toward good health. Read on to see how to make these everyday activities count even more.

YOUR ACTION PLAN

For a long time, researchers thought that, in order for exercise to count toward physical activity guidelines, we had to be active for at least 10 minutes at a time. But results from a new study published in the American Journal of Health Promotion are causing some scientists to rethink those beliefs. Researchers looked at physical activity in adults between the ages of 18 and 64 and found that both long and short bouts of higher-intensity exercise were associated with lower BMI and risk of overweight and obesity. (“Long bouts” means at least 10 minutes of physical activity; “short bouts” refers to less than 10 minutes of physical activity. Intensity was measured by accelerometer counts per minute.)

These findings should encourage us to take advantage of all the opportunities to get active, from the classroom to the laundry room. By turning off the autopilot and tackling everyday tasks with a little more speed, energy, and intensity, the usual to-dos can get a sneaky calorie-burning boost. Here’s how:

• Shop around. Whether it’s shopping for groceries or a new pair of shoes, shopping means walking, and walking burns calories (we’re talking 120 to 150 per half hour). Ready to boost the burn? Park as far away from the store’s entrance as possible to add some distance to the walk, and just say no to elevators and escalators. Bonus: Taking the stairs can burn more calories per minute than jogging. Try two at a time to really get things moving.

• Clean house. Vacuuming, sweeping, or Swiffering is good for 150 calories per hour. So throw on the tunes, add in some moves like Jagger, and blast away those dust bunnies and a few extra cals. Next, move that mountain of laundry by holding the basket in front of the body and twisting the torso side to side for a quick oblique workout. Extra credit: tuck jumps during the spin cycle.

• Shake and bake. Thirty minutes of chopping veggies or washing pots and pans may only burn around 75 calories, but add in some gluteus maximus isometrics (read: squeezing the butt), and the backside gets a workout, too. And don’t forget to ditch the electric mixer. Stirring the batter by hand will give the arm muscles some extra love.

• Sit tight. Sitting in class, meetings, or at a desk won’t burn much on its own, so try putting those shoulder muscles to work by crunching them toward the ears. Next, tighten the core and squeeze the butt, and let the muscle toning begin.

• Stop hop. Getting off the bus or train one stop early is an easy way to go the extra mile (and did we mention walking can burn around 120 calories per half hour?). Extra credit: Walk along the curb to improve balance and work the core (safety first, though!).

• Wax on, wax off. Washing the car can burn 135 calories in 30 minutes. Add in a few sets of calf raises to reach the roof of the car, along with a few sets of squats to wash the tires and the legs get a workout, too. Bonus: saving some cash by skipping the car wash.

• Order up. No need to wait for the cocktail waitress. Walk over to the bar and order those drinks on your own. Extra credit: While waiting for the bartender, stand on one foot. Not only will it work the core with some basic balancing, it might just be a handy way to measure tipsiness, too!

Of course, these are by no means the only ways to get moving day-to-day. Having an open mind (and a willing body!) is key to keeping active every day.

THE TAKEAWAY

While traditional aerobic activity and strength training are key to maintaining a healthy lifestyle, everyday activities can be an additional way to get us moving — especially with a few calorie-blasting tricks.

Have any favorite calorie-burning chores? Tell us in the comments below!

More links we love from our friends at Greatist:

• 9 Ways to Strength Train Outside the Gym
• The Ultimate Full-Body Sandbag Workout
• What You Say Affects How You See Yourself

from Hello Healthy http://ift.tt/1OAuJy7
via

Do Treadmill Miles Wear Shoes Out at the Same Rate as Road Miles?

Ready or not, winter is just around the corner, which means many of the miles you log in the next few months will likely happen indoors. So, do you need to worry about your shoes wearing out as you walk or run on a treadmill? Read on to find out.

“Miles Are Miles”
Whether you prefer pavement or would rather spend time on the treadmill, “miles are miles,” says pro runner Morgan Gonzalez. “Sure, dirt and treadmill running may be a bit more forgiving, but for the average runner, it would be impossible to figure out the varying impact forces and pounding that compresses the cushioning of your running shoes.”

In fact, a study published in Medicine and Science in Sports and Exercise journal says there’s essentially no difference in the biomechanics of a runner, whether he’s running on a treadmill or outdoors. Still, some experts stress that when your moving body hits the moving belt of the treadmill, it creates more force on the outsole of your shoes than you’d experience outdoors. You may also be more apt to heel strike while walking or running on a treadmill, placing more pressure on the back of your feet than your toes.

The Best Shoes for the Treadmill
While the variations between treadmill and road running may be minute in terms of biomechanics, you should still take special consideration with your shoes. A study released last December reports that runners fare better on a treadmill wearing minimalist running shoes—that is those with little “drop” between the heel and forefront of the shoe. The rationale? Running on a treadmill in thick, super cushioned running shoes complicates the foot/ground interaction compared with the minimalist style of shoes—and could potentially cause injury.

Don’t want to switch up your shoes just to run on the treadmill? Just be sure your workout shoes fit right and feel comfortable and supportive. Those made with a breathable material will help, too, as you’ll likely encounter more heat in your feet from the belt of the treadmill than you would outdoors.

Walking and Running Shoe Replacement Basics
Even if your shoes stay shiny and clean because you’ve only worn them indoors, you should still keep a watchful eye out for any wear and tear. Gonzalez recommends these simple sensory-based tools to determine when it’s time for a new pair of shoes—no matter what type of surface you run on:

1. Swap your shoes seasonally.

“Replacing your shoes every 300—500 miles is a great starting point, but it can be tedious to track, and differs so much runner to runner. If you aren’t running 50-plus miles a week, consider a new pair seasonally—or four times a year.”

2. Check the tread.

“If the bottom of your shoe looks visibly worn, smooth or deformed, it is likely time for new shoes regardless of how long you’ve worn them.”

3. Have a spare pair.

“By owning two pairs of shoes and rotating them every other workout, you give the cushioning time to rebound and recover, therefore extending the life of your shoes.”

Our Recommendations:

SpeedForm Apollo

If you’re looking for an ultra breathable minimalist shoe, check out the SpeedForm Apollo Vent.

SHOP WOMEN

SHOP MEN

Speedform Gemini

With a seamless upper and Charged Cushioning, the Speedform Gemini is built for a long winter full of miles.

SHOP WOMEN

SHOP MEN

SpeedForm Fortis

If you’re cross-training after your run, check out the Fortis.

SHOP WOMEN

SHOP MEN

from Hello Healthy http://ift.tt/1Q2T6G6
via

The Beginner’s Guide to MyFitnessPal

Whether you want to lose weight, tone up, get healthy, or just learn a little more about your eating habits, you’ve come to the right place. No matter what goal you’re working toward, MyFitnessPal provides the tools, support and motivation you need to succeed.

Over 100 million people have used MyFitnessPal to live healthier and happier lives.

Getting started is easy. Simply download MyFitnessPal and tell us a little bit about yourself. We’ll provide you with a daily calorie target that’s personalized to help you reach your goals. After that, you’re ready to start tracking.

The key to success on MyFitnessPal is consistent tracking. As you track, you’ll learn about your eating habits and how to make healthier choices. You’ll also gain a better understanding of the impact of exercise on your progress toward your goals. As tracking becomes a habit, you’ll start to see how your healthy habits impact the numbers you see on the scale.

There are a few things to keep in mind when you’re first getting into the habit of tracking on MyFitnessPal:

1. The more you track, the more likely you are to reach your goals.
2. Tracking gets easier the more you do it.
3. It’s always better to track something versus nothing at all.
4. You can start building the habit of tracking by logging one meal at a time.
5. If you can’t find an exact match for what you want to track, just pick something similar.

1. Set Custom Reminders

Set custom reminders so you never forget to track your meals. Choose when you want to be reminded, and we’ll help you remember to track. This is especially helpful when you’re getting into the habit of using MyFitnessPal.

2. Connect Your Apps + Devices

Users who connect their MyFitnessPal account with another health app or device are twice as likely to succeed. We connect with all of your favorites.

3. Add Friends

When you add friends on MyFitnessPal, you have an extra layer of support, motivation and accountability. We give you control over whether your friends can see things like your weight, diary entries and amount of weight lost.

4. Go Premium

MyFitnessPal Premium offers advanced tools (food analysis, macronutrients by gram, quick-add macronutrients), an upgraded experience (ad-free, priority customer support) and more customization (different goals by day, exercise calorie settings, home screen dashboard).

5. Try Our Other Apps

MyFitnessPal is part of Under Armour Connected Fitness, a suite of apps that work together to seamlessly deliver a 360-degree view of your nutrition and fitness. Try one of our other apps including: MapMyFitness, MapMyRun, MapMyWalk, MapMyRide, Under Armour Record and Endomondo.

1. Save Your Favorite Meals

Whether it’s yogurt and granola for breakfast, celery and peanut butter for a snack or a turkey sandwich for lunch, many of our users eat the same meals over and over. Save your favorite meals so you can add them to your diary with one click.

2. Search the Database

We have the biggest food database in the world. With over 6 million foods and more being added every day, you should find what you want to log. And, just in case you don’t, we give you the ability to add foods directly to our database.

High-tech tip: Look for the    when you search for a food. This icon appears next to items in our database that we believe have complete nutrition information.

3. Try the Barcode Scanner

Simply scan a food’s barcode to enter it into your diary. It’s that easy.

4. Use the Recipe Tool

Our recipe tool lets you save recipes from anywhere on the web without having to manually add each ingredient. If you have a recipe that you don’t know nutrition information for, you can easily calculate it using this tool.

1. Tap Complete Diary

When you’re done tracking for the day, be sure to tap the Complete Diary button. This will give you feedback on how the choices you made during the day impacted your progress toward your goals.

2. Update Your Weight

As your weight changes, so will your calorie and macronutrient goals so it’s important to update your weight at least weekly. Be sure to weigh yourself on the same day, at the same time, in the same clothes.

3. Visit the Progress Screen

The progress screen has graphs and charts of your progress over time. This can help you identify healthy changes you can make to your eating habits and exercise routine.

4. Reflect on Non-Scale Victories

Not all victories happen on the scale. Did you climb the stairs with ease? Skip the donuts at work? Reduce your blood pressure? Make sure you’re reflecting on how your healthy habits are having a positive impact on your life.

If you’re interested in learning more about MyFitnessPal, nutrition, exercise or how to reach your goals, try these MyFitnessPal-approved resources:

Hello Healthy

Hello Healthy is our healthy living blog. Here you’ll find articles with helpful tips and information about eating, moving, living and learning.

Nutrition 101 Series

Nutrition can be complicated, so we break down the basics for you in this infographic series. Learn more about calories, carbohydrates, protein, fat, vitamins and minerals.

Community Forums

Connect with other people who are working toward similar goals in the MyFitnessPal Community Forums. Whether you have questions about getting started, losing weight or staying motivated, you’ll find answers in the forums.

from Hello Healthy http://ift.tt/1YIvh84
via

Baked Oatmeal Cups

Make your morning less hectic by preparing baked oatmeal cups in advance. You never have to go hangry in the morning because you can walk out the door with a balanced breakfast! Just add fruit and protein-packed Greek yogurt then chomp into your oatmeal cups.

Baked Oatmeal Cups

Ingredients

• 1 medium (120 grams) banana, mashed
• 3 tablespoons honey
• 1 1/4 cups (100 grams) rolled oats (certified gluten-free if necessary)
• 1 large (30 grams) egg white 
• 1 1/2 cup (370 grams) plain Greek yogurt
• 1 1/2 cup (185 grams) fresh berries 

Directions

Preheat the oven to 320 degrees F (160 degrees C). Then, spray muffin tin cups with cooking spray.

Mix the first four ingredients together until well-combined. Use a 1/4 cup measure to portion mixture into muffin tins. Press the mixture into muffin tin with the flat side of a spoon or with your fingers.

Bake the oatmeal cups for about 15 minutes or until the edges are brown. Allow to cool before handling. Serve with 1/4 cup plain Greek yogurt and 1/2 cup fresh berries.

Nutrition Information

Serves: 6 | Serving Size: 1 muffin sized granola cup  + 1/4 cup plain yogurt + 1/4 cup fresh berries

Per serving: Calories: 160; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 34mg; Carbohydrate: 31g; Dietary Fiber: 3g; Sugar: 18g; Protein: 9g

Nutrition Bonus: Potassium: 173mg; Iron: 5%; Vitamin A: 1%; Vitamin C: 9%; Calcium: 7% 

from Hello Healthy http://ift.tt/1l8nYs3
via

What’s Better for Athletic Performance: Carbs or Fat?

We all know adequate nutrition is a big component of athletic performance, particularly for the serious athlete. When it comes to fueling for things like endurance races or high-intensity sports, carbohydrates have long been the primary fuel source of choice. Recently, however, some professional athletes have made headlines for, quite literally, going against the grain––trading carbohydrates for fat to fuel everything from 50-mile runs to cross-court sprints. Not surprisingly, this has many sports-minded individuals wondering just what is better for performance, carbohydrates or fat.

How Carbohydrates Compare to Fat During Exercise
While the body can store both carbohydrates and fat, when it comes to converting these nutrients into energy, carbohydrates are by far the fastest and most efficient form, which is why they’re great for fueling athletic performance.

Fat, on the other hand, is a slower-burning fuel. As duration increases and/or intensity decreases, the utilization of fat as an energy source increases at the cost of speed and intensity.

The body’s fat stores are almost limitless in relation to available carbohydrate stores. This makes fat an attractive fuel choice for endurance exercise like long-distance runs, bike rides and swims. How well your body can use fat during exercise depends on how athletically conditioned you are.

Can Fat Adaptation Improve Performance?
It’s been well established that, with training, the body becomes better at using fat for fuel, and in 2004, the Australian Institute of Sport concluded that even in the short term, the body can adapt to a high-fat, low-carbohydrate diet by burning more fat during exercise.

However, according to Louise Burke, researcher and head of sports nutrition at the Australian Sports Commission, research hasn’t yet shown that extremely high-fat, low-carbohydrate diets (also known as ketogenic diets) actually enhance sports performance.

In fact, these studies generally show that high-fat diets impede athletic performance during high-intensity exercise such as sprints, and lead to an increase in perceived exertion, meaning those sprints felt harder. It seems, in these circumstances, nothing beats those fast-burning carbohydrate stores for fuel.

To date, the vast majority of studies looking at fat adaptation and performance are small in size and lack consistency in defining these “high-fat” and “low-carb” diets, weakening both sides of the argument for and against fat-adapted training. It also makes the findings less actionable to the average person looking to tweak their diet to improve performance. More research is needed in larger, more diverse populations before the final verdict on fat adaptation, and whether or not it can improve or even sustain one’s performance, is reached.

It is best to stick with the sports-nutrition strategy that is evidenced-based, which is adequate nutrition from carbohydrates, protein and fat, keeping in mind your needs are dependent on type of sport, sex and environmental conditions. Inadequate nutrition can result in muscle loss, increased fatigue and prolonged recovery, making you more susceptible to injury and illness.

Fueling with Carbohydrates or Fat: What Is the Best Strategy?
If you’re looking to optimize your performance, it’s wise to stick with the sports-nutrition strategies that have been consistently backed by research. Carbohydrates are converted into energy by muscles faster and more efficiently than fat, proving why they’ve been the go-to fuel of choice for so many athletes for so long now.

Every sports-nutrition plan should be individualized, however, as one person will respond differently than others. For this reason, you may want to experiment with different carb-to-fat ratios and see how it impacts your performance and overall health. Whether you’re a recreational or serious athlete, a sports dietitian can help tailor a nutrition plan to meet your individual needs.

One last thing to keep in mind: If you’re an athlete or someone who is concerned with performance, when you eat your calories is just as important as what and how many calories. Not eating enough or eating a low-quality diet can result in muscle loss, increased fatigue and prolonged recovery. As far as timing goes, the important windows for thinking about fueling for performance are: 3–4 days, 24 hours and 4 hours before training or competition. Additionally, spreading your caloric intake throughout the day is ideal to help maintain lean body mass, reduce body fat and have the energy you need to get through your training session and competition well fueled.

from Hello Healthy http://ift.tt/1lvPfnM
via

4 Indoor Cardio Routines that Are More Effective and Fun than the Treadmill

If the treadmill has you dreading your cardio time (did you know it was actually designed to be a torture device in the 1800s?), it may be time to shake things up a bit.

The good news is that running on a loop to nowhere isn’t the only way to burn extra calories; there are plenty of other successful ways to burn fat and build your fitness level at the same time.

Here are 4 indoor cardio routines to consider including in your regular workout rotation:

11-Minute HIIT

What it is: A short but sweet high-intensity interval training (aka HIIT) cardio workout that’s over in 11 minutes flat. Get ready to work hard during the intervals (not to worry; low-impact options are included), and it will be over before you know it.

Why you need it: Including HIIT-style training into your cardio routine could be just what you need to bust out of a rut and break through a plateau. The higher intensity of these intervals means you will see better results in half the time (just make sure to include HIIT as part of a balanced workout plan to avoid overtraining), making this routine the perfect sub for your usual 30 minutes on the treadmill—especially for days when you’re pressed for time.

15-Minute Kickboxing for Weight Loss

What it is: A basic, drill-based kickboxing session that engages the entire body for an allover cardio and conditioning workout.

Why you need it: It’s a cardio blast that not only works core muscles in your abs, back, shoulders, arms and legs, but it also helps develop coordination, agility, speed and power. Oh, and it’s the perfect way to blow off some steam after a long day.

25-Minute Cardio Boot-Camp Boogie

What it is: This cardio session isn’t your typical boot camp (you won’t see any burpees or squat thrusts here), but the speed, agility and quickness of these moves will help you improve your fitness level and get your sweat on.

Why you need it: The quick directional changes and footwork in this routine help you build coordination while you burn calories.

30-Minute Cardio Ball Blast

What it is: A unique cardio workout that incorporates the use of a small playground ball to amp up the moves and build core strength and coordination.

Why you need it: This one is a great calorie burner, and the added element of the small ball (or similar small object) helps to develop hand-eye coordination, which is important for both a healthy body and brain.

For more fun ways to burn off calories at home (sans the treadmill), don’t miss my “Walk On: 5 Fat Burning Miles” DVD. This program includes a customizable mile menu that allows you to design your own personal cardio session every time you use it—no equipment required.

from Hello Healthy http://ift.tt/1OtL5Ze
via