Danielle's Daily Fitness Journal 2012

2011-05-24T08:40:00.002-04:00

Tale Of The Tape; Which Grain Is The Greatest: Brown Rice Or Quinoa?

No matter how long you’ve been training, the issue of carbs is always a thorny one.

Well-read bodybuilders know that even though processed-grain products like white bread have their place in a diet (such as postworkout), whole grains, like oatmeal and brown rice, are generally the better choice for most meals. But what about “new” grains, such as quinoa? If it stood toe to toe with the vaunted brown rice, which would be crowned the victor?

The Winner Is

Quinoa

Reason

Before we get to the reason, we want to clear up one tiny, niggling detail. Quinoa isn’t technically a grain. It’s the seed of the goosefoot plant, a relative of spinach; it’s been cultivated in the Andes Mountains for thousands of years–but because it is physically similar to grains and can be ground into flour, it’s called a pseudograin.

Quinoa dominates just about all whole grains because it has lysine, one of the nine essential amino acids that you must get from your diet because your body can’t synthesize it.

Other grains have some lysine content, but not enough to count; quinoa’s lysine content is sufficient for it to be considered a complete protein. If you make quinoa the side dish to a chicken breast, you’re not only getting all the benefits that a whole grain offers (no insulin spike, increased satiety, reduced risk of cardiovascular disease, improved gastrointestinal health); you’re also getting an extra serving of high-quality protein.

Research

If that were all quinoa had going for it, it would still beat brown rice hands down. But there’s more. In a study conducted in 2002, researchers found that eating quinoa was associated with an increase in insulinlike growth factor-I levels. IGF-I is intimately tied to muscle growth.

Quinoa also has higher levels of micronutrients that are implicated in muscle growth.

Magnesium not only helps maintain the muscle you have, but also plays a role in creating more muscle. Potassium, a mineral that assists in pulling fluid from the bloodstream into muscle cells (creating a pump), is also important to recovery after exercise. And folate, which is one of the B vitamins, is required for muscles to make new cells. That is exactly what it does after every workout.

Table

This table compares the nutrient and amino acid contents of 1 cup cooked quinoa and 1 cup of cooked brown rice.

Author: Jordana Brown
Source:
COPYRIGHT 2004 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning
Flex Magazine
www.findarticles.com
www.flexonline.com

2011-05-17T12:38:00.002-04:00

Are All Calories Created Equal in Weight Loss?

Key Points

The law of thermodynamics suggests that energy must be conserved, but this may be an oversimplification of the weight management challenge.
Certain nutrients may have a more potent satiating influence than others, which may help people manage their intake and weight.
Understanding these influences may help fitness professionals support their clients with weight loss and weight loss maintenance goals.

Energy in versus energy out: The end of the story?

The weight loss debate centers often around the validity of the law of thermodynamics. This law of physics, when applied to human physiology and energy metabolism, suggests that if we eat food containing energy (measured in kilocalories) than we must either expend this energy or convert it and store it as fat. By extension, many weight loss paradigms maintain that whether you eat a handful of jelly beans or a baked potato (about the same amount of energy), and this intake represents a Kcalorie surplus, both will be stored as fat with equal efficiency.

Energy balance refers to someone eating what they expend. So, if all of the foods, drinks, and supplemental nutrition are equal to everything they “burn” (basal metabolic rate, + daily activity + exercise activity) then they are said to be in “energy balance.” There is no doubt that people gain weight when there is an energy imbalance, in other words, when they eat more than they expend. How much they gain depends on the magnitude of difference between energy in and energy out, and how long this imbalance occurs. The rate of gain can even be predicted if the magnitude of difference and duration are known. However, the term “energy balance” is somewhat of a misnomer, because we are never really in complete energy balance. It is the corrective responses (eating a little more one day and a little less on another) that result in weight regulation. People who eat a little more one day and a little less the next, without even thinking about it, have what scientists consider a “healthy corrective response” and they can maintain their weight without a lot of conscious manipulation (i.e. dieting, calorie counting etc.) However people with less vigorous corrective responses experience a slow upward drift and weight is gained gradually (1).

If we presuppose that people are like math problems (Calories in versus Calories out), the solution to weight gain seems simple, eat less and move more. But if Calories are the beginning and the end of the story, why do we engage in endless debates about demonic nutrient categories, food timing, and the delivery of magical combinations of nutrients for weight loss? If 200 calories of carbohydrate equals 200 calories of protein, then why do we debate high protein versus low fat diets? Because scientists are actively examining why this deregulation of calories occurs in some people and not others, and this discussion gets attention at the consumer level. Unfortunately here, mythology and marketing often prevail over evidence, hence the $19.6 billion spent in the United States on sports and weight loss supplements alone (2).

It’s not which diet, but how closely it’s followed that matters!

There have been a number of studies using foods that were tagged with nonradioactive isotope (carbon-13) that show the better adherence to a diet, the greater the weight loss. In other words, it is adherence to a diet, and not the diets themselves that makes a difference (3). Evidence shows that any diet will result in weight loss if it reduces calories that were previously over-consumed.

Therefore, if the type of diet people consume matters less than their ability to follow it, helping weight loss clients adhere to their program becomes even more important. Additionally, while energy balance is vital to weight loss, nutrition scientists and counselors are also interested in the quality, not just quantity, of Kcalorie intake. Nutrient density – the amount of essential nutrients per Kcalorie -- is a critical concept for healthy eating in general, and it becomes even more important when restricted budgets for weight loss are implemented. Like a financial budget, when funds are limited, the fundamentals must be covered before any “extras” can be accommodated. If all of a sudden you have a drop in income, you are going to make sure that you’re essentials (rent, car payment, health insurance, etc.) are covered, before non-necessities are purchased. Likewise, with a restricted food budget, the essential nutrients (vitamins, minerals, fiber and phytochemicals, as well as necessary carbohydrates, fats, and proteins) must be provided before the energy budget can accommodate discretionary Kcalories.

In an attempt to better understand which programs demonstrate the best compliance, scientists explore the advantages of macronutrient manipulation. Many studies concur that the use of a higher-protein diet may improve perceptions of satiety during energy restriction, which may facilitate a reduction in energy consumption under free choice dietary conditions. Controlled energy intake in association with a moderately elevated protein intake may also help dieters maintain or accrue fat-free mass (4, 5).

Also being researched in the context of improved satiety are foods with a low glycemic index (GI) and their contribution to an energy restricted program. The glycemic index, first reported on in the 1980s, is a ranking of a food’s ability to contribute glucose to the blood stream. It is a measure of blood glucose excursion per unit of carbohydrate. Foods with a high GI are rapidly digested, absorbed, and transformed into glucose. These processes cause accelerated and transient surges in blood glucose and insulin, and possibly an earlier return of hunger sensation and consequent excessive caloric intake. Some studies (glucostatic theory), suggest that differences in insulin response between low GI meals (or meal replacements) and high GI meals may be responsible for prolonged satiety and this may prove an effective method for reducing caloric intake and achieving long-term weight control (6).

What can fitness pros do to help?

Although any dietary or lifestyle program must be personalized, it might be useful for fitness professionals to suggest some of these strategies to help their clients feel fuller and eat less. For example, recommending higher fiber, minimally processed foods will not only increase health promoting nutrients, but may also help clients feel fuller, longer because they are lower GI foods. Suggesting that a client include a few ounces of protein (string cheese log, nuts, tofu, chicken, etc.) may also help them stay fuller throughout the day and reduce some of the hunger driven snacking. While none of these areas of exploration (low GI, higher protein, etc.) should become the exclusive principle around which a dietary program is developed, incorporating some of them into your existing nutrition guidance portfolio may help some people eat less.

In summary, while Calories do matter, and weight loss is a result of tilting energy balance in favor of expenditure, succeeding at that task is complex and multifactorial. Using nutrient dense foods that help people feel fuller longer, may promote good health and an appetite that is easier to manage.

References

(1) Bray G and Champagne CM, Beyond Energy Balance: There Is More to Obesity than Kilocalories, J Am Diet Assoc. Volume 105, Issue 5, Supplement, Pages 17-23 (May 2005).
(2) Nutrition Business Journal, 2009 Sports Nutrition and Weight Loss Report
(3) Dansinger ML , Gleason JA , Griffith JL , Selker HP , Schaefer EJ . Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction (A randomized trial). JAMA . 2005;293:43–53 .
(4) Leidy HJ, Carnell NS, Mattes RD, Campbell WW. Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity (Silver Spring). 2007 Feb;15(2):421-9. Leidy HJ, Carnell NS, Mattes RD, Campbell WW.
(5) Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S.
(6) Kong AP, Chan RS, Nelson EA, Chan JC. Role of low-glycemic index diet in management of childhood obesity. Obes Rev. 2010 Jul 21. [Epub ahead of print

2011-05-09T07:41:00.001-04:00

Get in Shape!

2011-05-03T21:48:00.000-04:00

2011-05-03T13:05:00.003-04:00

Best Exercises To Firm Up Your Butt
Is your aerobic training really helping to firm up your butt? The benefits of jogging in your neighborhood, through the woods or on the beach are twofold. You get the aerobic conditioning along with added shape and tone to your legs and butt muscles. Unfortunately, you don’t get the same benefits when you use many of the indoor aerobic machines such as treadmills, stationary bikes, stair-steppers or elliptical machines. Read Full Article >>

2011-04-27T08:26:00.002-04:00

Biggest Workout Mistake
Of all the different workout mistakes, probably the one that slows down your results the most is performing aerobic exercise in an anaerobic state. Simply put, doing your aerobic exercise at too high of an intensity for your current fitness level. It’s easy to think that just because you are doing an aerobic exercise, that it is aerobic. That’s not necessarily the case. You could be performing your aerobic activity at such an intensity, that it becomes anaerobic and stress producing on your body. Read Full Article

Exercise of the Week!

2011-04-26T11:50:00.002-04:00

Two-in-One Toning

Rushed for time at the gym? Try this exercise to hit your back and delts in one shot.

What to Do: Three sets of 12 to 15 reps

Target Muscles: latissimus dorsi, rhomboids, trapezius, lateral deltoids

Set Up:
Stand with your feet hip-width apart, holding a light to medium dumbbell in each hand. Keeping a slight bend in your knees, hinge forward from your hips until your torso is about 45 degrees to the ground. Extend your arms toward the ground [A].

Action:
As you maintain a straight back, flex your arms to draw the weights up until they reach the sides of your ribcage [B]. Slowly extend your arms back toward the floor, keeping a slight bend in your elbows [C]. Next, raise your arms up and out, leading with your elbows, until your arms are almost parallel to the ground [D]. Lower your arms back to the start and repeat.

TIP: Want to hit your rear deltoids? As you set up your starting position, lean forward from your hips until your torso is parallel to the ground; from this position, you may need to bend your knees more for stability.
Here is another move to get beach body ready - strengthen your rotator cuffs with this lying rotation!

Related Links:1. Your On-The-Go Upper Body Routine
2. Tone Your Triceps
3. Sculpt Your Rear Delts

Danielle's notes:

Do this on dyna disk, reebok board or bosu and you will intensify the burn in your legs too!

Courtesy of Oxygen Magazine

2011-04-26T11:46:00.005-04:00

Your Fit Fat

By Monique Ryan, MS, RD
With a smooth and creamy texture, avocados have aptly earned the nickname the “butter pear.” But don’t let their misleading moniker fool you into thinking that avocados are too rich to be a regular part of your clean eating diet. The truth is, this nutrient-packed (though fatty) fruit works wonders for your waistline and nearly every other part of your body, too. Here, the many ways in which this fat works for you, not against you.
Builds muscle. Dietary fat performs many essential functions in your body, and one of them is the production of testosterone, a main trigger in muscle growth.

Strengthens bone. Dietary fat is needed for the production of estrogen, a bone-building hormone. One cup of avocado slices also provides 44 milligrams of magnesium, a mineral essential to bone health. Researchers at the University of Tennessee found that for every 100-milligram increase in magnesium, there was a two-percent increase in bone density. Avocados are also a good source of the bone-builder, vitamin K.

Keeps you slim. Healthy fats promote a feeling of fullness between meals and snacks. By controlling hunger, you will reach your fat-burning goal faster as you stay within the proper caloric range.
Helps your heart. Avocados are the only fruit high in monounsaturated fat, the premier fat for cardiovascular health. Research shows that upping mono fats in a cholesterol-lowering diet lowers harmful LDL and increases beneficial HDL cholesterol. Mono fat also reduces levels of C-reactive protein, a marker of inflammation. Avocados are also high in a type of plant sterol that can lower bad cholesterol. Plus, with 136 milligrams of potassium per ounce, avocados work to reduce the risk of developing high blood pressure.

Protects your peepers. Avocados are high in free-radical-fighting plant pigments called carotenoids. Lutein and zeaxanthin specifically protect your eyes from age-related vision diseases.
Optimizes food power. To unleash vitamins A, D, E and K from tomatoes, spinach and carrots, your body needs a bit of fat to fully absorb them. Food scientists at Ohio State University found that half an avocado consumed with a carotenoid-rich vegetable salad significantly increases absorption of these beneficial nutrients.
Try these great avocado recipes:

Danielle's Daily Food & Fitness Journal

2011-04-21T20:04:00.000-04:00

Bruins Thursday!

Feeling good, like I knew I would. Although, I am experiencing very sore muscles, my workouts have been spectacular. I'm really enjoying my Advanced Tae-Bo workouts. I burn so many calories, it's ridiculous. I definitely recommend it. Of course the stairclimber never fails me, I love walking stairs to the beat. The great thing about my functional training strength workouts is that they are different daily, which allows me to do 4 to 5 workouts a week. My metabolism is sky-rocketing. It's fat burning season, come join me!

Danielle's food journal:
Breakfast: tea, banana - 120 calories.
Snack: Ezekiel english muffin, 2 tbsp. organic peanut spread - 340 calories.
Lunch: baked haddock, 1.5 c. broccoli normandy, 1/2c. Success brown rice - 265 calories.
Snack: 1/2c. lowfat cottage cheese, Dannon light & fit yogurt - 170 calories.
Dinner: Greek salad, 4oz. grilled stead, - approx. 500 calories.
Snack: EAS carb control chocolate shake - 110 calories.

Danielle's fitness journal:
AM STRENGTH - 60 min. Functional Training strength class.
AM CARDIO - 60 min. Advanced Tae-Bo.
PM CARDIO - 40 min. Stairclimber.

Bob Harper - Workout Tips - Motivation

2011-04-21T11:53:00.000-04:00

2011-04-21T11:37:00.004-04:00

The 5 Biggest Fitness Mistakes

By Bill Phillips and the Editors of Men's Health
Apr 06, 2011

People are always asking me questions about fitness. Two reasons: 1) I’m an editor at the world’s largest health and fitness magazine; 2) they think I’m theother Bill Phillips.

Truth is, I’m no fitness expert, but I’ve been at the magazine long enough to play one at cocktail parties:

• “Is it better to exercise in the morning or evening?” (Exercise when you feel like it, which will reduce the chances you won’t do it at all.)

• “Which builds muscle more effectively: machines or free weights?” (Which cleans your car more effectively: a machine wash or a hand wash?)

• “Why don’t I have abs yet?” (Because you have a day job, enjoy Doritos, and aren’t a genetic freak.)

But when the questions get really tough, I turn to Adam Campbell, the Men’s HealthFitness Director. He sits right next to me. Adam understands fitness better than anyone I know.

In fact, a few years ago, I walked into his office and told him that I was hiring a personal trainer. Even though I was exercising—pushups, situps, crunches—I was still packing on pounds. That morning, I’d looked in the mirror and saw a fat guy staring back. I freaked. I needed to make big changes, quick.

“You don’t need to find a personal trainer,” he told me. “You need to find an hour.”

An hour? Adam promised that if I could make time to exercise 20 minutes a day, three days a week—while cutting my two-sodas-a-day habit—I’d be lean again in no time. My workouts were ineffective, he explained, because I was battering the same small muscles over and over. He gave me a workout that hit all my large muscle groups. When these muscles grew bigger, he said, they’d burn more calories—and I’d begin to lose weight.

He was right. Over the next six months, I dropped 20 pounds.

If you’ve looked into the mirror recently and didn’t recognize the person staring back, I’ve got good news. Adam is happy to be your personal trainer, too. I asked him what advice he’d give men and women in my situation: Working out, but not seeing results. He wrote up this list of the five biggest fitness blunders—along with the fixes you need for the results you want.

Mistake #1: You Don't Lift Weights
You’ve no doubt been told that aerobic exercise is the key to losing your gut, but weight training is actually more valuable. Three reasons:

1. Lifting protects your muscle. When people diet without lifting weights, research shows that 75 percent of their weight loss is from fat and 25 percent is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. However, if you weight train as you diet, your weight loss is more likely to be 100 percent fat. Think of it in terms of liposuction: The whole point is to simply remove unattractive flab, right? That’s exactly what you should demand from your workout.

2. Lifting boosts your metabolism. Your muscles need energy to repair and upgrade your muscle fibers after each resistance-training workout. For instance, a University of Wisconsin study found that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. What’s more, they also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights.

3. Lifting torches calories. It’s considered common knowledge that jogging burns more calories than weight training. Turns out, when scientists at the University of Southern Maine used an advanced method to estimate energy expenditure during exercise, they found that weight training burns as many as 71 percent more calories than originally thought. The researchers calculated that performing just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.

Need a weight workout? Check out the 20 best we've ever published. No matter your goal, we have the right workout for you.

Mistake #2: You Don’t Use the Right Dumbbells
Ladies, we’re especially talking to you on this one. Your goal is to challenge your muscles, not just go through the motions. For instance, if you can lift a weight 15 times, it’s not going to do your muscles much good to lift it for only 8 repetitions. A good way to gauge if a weight is appropriate: Note the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you’ve chosen the correct poundage.

Mistake #3: You Don’t Work Your Lower Body
To cut inches from your waist, make sure you’re working the muscles below your belt. In a Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they worked their upper body. “Leg muscles—like your quads and glutes—generally have more muscle mass than those of your chest and arms,” says study author Kyle Hackney, Ph.D. (c), C.S.C.S. “Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout.

Mistake #4: You Don’t Watch What You Eat
You can’t out-exercise a bad diet. After all, you can eat 1,000-calorie fast food burger in just 5 minutes, but it’ll take you more than an hour to burn that many calories with physical activity. So make sure you’re not using exercise as an excuse to eat whatever you want. You may even find that regular workouts help you better follow a smart eating plan. Case in point: University of Pittsburgh researchers studied 169 overweight adults for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say it’s likely that both actions are a reminder to stay on track, reinforcing your weight-loss goal and drive.

Mistake #5: You Skip Workouts
We’re all busy, but that’s usually just a lame excuse. After all, plenty of people find time to exercise. And when was the last time you heard someone say they regretted their workout? Probably never, and here’s why: U.K. researchers found that workers were 15 percent more productive on the days they made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant of their coworkers. Now, consider for a moment what these numbers mean to you: On days you exercise, you can—theoretically at least—accomplish in an eight-hour day what normally would take you nine hours and 12 minutes. Or you’d still work nine hours, but get more done, leaving you feeling less stressed and happier with your job, another perk that the workers reported on the days they exercised.

Thanks, Adam! For more strategies that will keep you fit and healthy for life, check out The Best Fitness Tips Ever!

2011-04-20T16:49:00.003-04:00

About The DVD's (Bob Harper's Inside Out Method)

	Pure Burn - Super Strength - $14.99 NOW SHIPPING!!
	Do you want to change your body? Bob will push you and your muscles farther than you ever thought possible. No muscle goes untrained. A “Get Cut Revolution” for the upper body, lower body, and core. 35 power surging moves set to a dynamic pace, delivering an intensified burn that works to aggressively increase metabolism, attack fat, and exhaust calories so you lose weight, gain muscle, and get the results you have been looking for. Workout 1 - One hour of full-out performance that will take your body to the limit. Challenge yourself & get rewarded. Workout 2 - A 25 minute beginner workout to get you started. Bob will show you the steps, but you have to take them. **Only Available For Shipment Within The United States and Canada.

	Cardio Conditioning - $14.99 NOW SHIPPING!!
	If you’ve got heart, you can get results. Your heart is the most vital muscle in your body; the engine that keeps you alive. In this ultimate cardio workout, Bob takes you through a series of explosive, non-stop drills in all three planes of motion that gets your heart rate pumping to maximum fat burning capacity. Optimize your powerhouse, and defy limitations, with a calorie igniting, weight loss fueling workout that will improve your cardiovascular system, increase energy, and enhance endurance, so you blaze away fat and transform your body! Workout 1 - An intense hour of explosive, heart rate accelerating cardio. Try to keep up with Bob and his team as they push you harder and faster than you thought you could go. Workout 2 - 25 minutes of turbo charged body shaping cardio that allows you to target trouble spots when time is limited. **Only Available For Shipment Within The United States and Canada.

Yoga For The Warrior - $14.99 NOW SHIPPING!!

Bob has deconstructed the traditional concept of yoga with this vigorous, physique refining yoga routine that recruits and trains every muscle in your body, stretching your limitations, and delivering powerful weight-loss results. This is yoga at its extreme, demanding maximum output that will work up a sweat, elevate body temperatures, increase productivity, burn more calories, and accelerate metabolism. This technique helps release toxins, improve immunity, and enhance your overall health. Bob will take you beyond where you thought a normal yoga workout could go!

Workout 1 - An intense hour of Bob taking you farther than you thought possible. This isn’t ordinary yoga. Reach for greater muscular performance as you contour and streamline your body, and work up a major sweat.

Workout 2 - 15 minutes of powerful yoga abs as Bob pushes you through this invigorating routine focused on building a strong, defined and balanced core.

**Only Available For Shipment Within The United States and Canada.

Bob's Workout - $14.99 NOW SHIPPING!!

An exclusive look at the cutting edge routines from Bob’s very own training regime. Train like a pro-trainer as Bob takes you through a series of accelerated and specialized routines that target specific body groups. This routine incorporates serious core circuit training that will quickly amp heart rate, continuing to push your body past the lactic acid phase for optimum metabolism increasing weight loss, fat burn, and pure muscle building. A higher degree of training for real results.

Workout 1 - 30 minutes of Extreme core based upper body training, with Bob constantly turning up the heat. You’ve trained with Bob, now train like him-if you can!

Workout 2 - 30 minutes of Advanced core based lower body training, with Bob introducing his toughest routines yet. Go harder and get your hardest body possible!

**Only Available For Shipment Within The United States and Canada.

Kettlebell Cardio Shred - $14.99 NOW SHIPPING!!

Get ready for a non-stop, maximum fat burning routine to shred every muscle in your body. Featuring 54 minutes of accelerated cardio, and the power of kettlebell training, this latest edition of the Inside Out Method DVD series will transform your body for ultimate results.

Kettlebell Cardio Shred introduced total body resistance control to Bob's high-intensity circuits, for a commanding, calorie-destroying workout. Define your body, boost and challenge all limitations.

Take your workout to the next level.

**Only Available For Shipment Within The United States and Canada.

Kettlebell Sculpted Body - $14.99 NOW SHIPPING!!

No muscle left behind. More powerful than any machine, Kettlebell Sculpted Body challenges you to conquer any plateau with 50 minutes of high velocity circuit training combined with your own body's resistance. Join Bob as he shares his innovative techniques to build lean muscle and burn fat with precision-targeted strength training. Turn up your heart rate and recruit virtually every muscle group with this ultimate sculpting and toning total body workout.

Improving your body means taking your workout to the next level. This DVD will push you harder, test your endurance and motivate you to success.

Make the change today.

**Only Available For Shipment Within The United States and Canada.

Danielle's Daily Food & Fitness Journal

2011-04-20T16:42:00.001-04:00

Cardio, cardio, cardio?

It drives me crazy when people ask me how much cardio they should do. Hmmm, how bad do you want to lose all the piled up fat you have on your frame? Cardio isn't walking on a treadmill. Cardio is getting your heart rate up and sweating bullets for an extended period of time. If I was 30 - 100 pounds over-weight, I'd be doing a minimum of (2) hours a day. Sixty minutes in the morning and sixty minutes in the evening. For now, I do 60 - 90 minutes a day. So, if you are obese and you don't even attempt it once a twice a week - do you really want to lose weight? The truth is, is hard work! Daily cardio, weekly strength sessions and 1200 - 1500 calories a day CONSISTENTLY is the only way to make it happen. There is no magic solution - so quick trying to find one. AND for the last time, YOU CANNOT SPOT REDUCE! PERIOD! I can speak passionately about this because I once weighed 260 pounds.
MOVE, TRY TRYING!!

Danielle's food journal:
Breakfast: coffee, banana - 150 calories.
Snack: 2c. cantaloupe, melon & blueberries, 1/2c. low fat cottage cheese - 220 calories
Lunch: baked haddock, 1 & 1/2c. broccoli normandy (BJ'S), 1/2c. Success brown rice (boil in a bag) - 265 calories
Snack: Dannon light & fit yogurt, 1/2c. low fat cottage cheese - 170 calories.
Dinner: 2 hot turkey sausage links grilled, 2c. garden salad mix, 5 cherry tomatoes, 2 tbsp. Bolthouse honey mustard yogurt dressing - 365 calories.

Danielle's fitness journal:
AM CARDIO: 40 min. Stairclimber. (pre-breakfast)
AM CARDIO: 60 min. Tae-bo.
PM STRENGTH: 60 min. Functional Training strength class.

Exercise of the Week!

2011-04-19T13:45:00.000-04:00

Your Tight Abs Solution

STABILITY BALL KNEE TUCK
Target Muscles: rectus abdominis

Set Up:
Sit on a stability ball, legs extended in front of you with your feet flat on the ground. Rest your hands on the ball for support.Action:

Lean back slightly from your hips, lifting and extending your right leg at the same time [A].
Pull your right knee toward your chest as you bring your torso forward[B], then reverse the move to return to the starting position.

Complete 12 to 15 reps on your right side, then switch to your left. Do two to three sets with each leg.
Tip: If you can’t keep your balance, place the ball in front of a wall for added stability.
Model: Joleen Axworthy, Photography: Paul Buceta, Hair & Makeup: Lori Fabrizio, Styling: Rachel Matthews-Burton
Related Links:

Danielle's Daily Food & Fitness Journal

2011-04-19T13:31:00.002-04:00

Biggest Loser TUESDAY!
Have you been watching Biggest Loser this season? The finale is May 24th and the cast is dwindling quickly. If you are looking for some motivation and information in regard to successful weight-loss, watch tonight on NBC at 8pm. My favorite girl is at home now, but I'm hoping she wins the at home prize. Hopefully, she is working with a great trainer or trainers at home. Only time will tell...

Danielle's food journal:
Breakfast: coffee, Ezekiel english muffin, 1.5 tbsp organic peanut spread - 374 calories.
Lunch: baked haddock, 1/2. SUCCESS brown rice, 1c. broccoli normandy - 265 calories.
Snack:Dannon light & fit yogurt, 1/2c. Breakstone's low fat cottage cheese - 170 calories.
Dinner: 2 chicken sausage links grilled, 2c. garden salad mix, 5 cherry tomatoes, Bolthouse yogurt dressing - 370 calories.
Snack:EAS carb control chocolate shake - 110 calories.

Danielle's fitness journal:
AM STRENGTH: 60 min. Functional Training strength class.
AM CARDIO: 50 min. Advanced Tae-Bo.
PM CARDIO: 30 min. Stairclimber.

LONGEVITY FITNESS CLUB & SPA exclusively for women!

2011-04-19T13:14:00.000-04:00

The Secrets to Weight Loss

1: The Big Secret - It’s all about Calories
The big secret to dieting isn’t really a secret at all. Although the hungers (pun intended) for a secret or gimmick, weight loss relies solely on one thing and one thing alone – calories in and calories out. As long as you take in fewer calories than you burn, you’ll lose weight. No tricks, no gimmicks.

2: The Magic Number - 1200-1500
The million-dollar question is “how many calories should I eat?” Although the amount of calories does vary depending someone’s activity, weight and metabolism the best place to start is by looking at brand name diets. Brand name diets work because most of them are based on 1200 to 1500 calories for women and 1500-1800 for men. You may choose to consult a diet professional or physician to get more personalized advice and direction.

3: The Only Way - Calorie Counting
Diet gimmicks and brand name diet plans often confuse people. All the sudden everyone is so worried about avoiding carbohydrates, counting points or eating organic foods they miss the only thing that really counts when it comes to weight loss – calories.

Although most diet fads have some truth behind them, don’t let them overcomplicate things. A person can lose weight by cutting portions or eating less fat, but the results are partially based on guesses and luck. The only way to guarantee weight loss is to count calories, making sure you are within your caloric allowance.

4: Seven Days a Week - No Off Days
If you are a good spouse six days a week but have an affair on the seventh day, the chances of your marriage lasting is slim to none. Why would anyone think they could cheat on their diet and still be successful? You can have an occasional treat, but you shouldn’t have an “off” day and act like it’s a free for all. If you going to cheat, you still need to count the calories.

Having an “off” day can result in doubling the time it takes to reach a weight loss goal. For many, it can actually paralyze someone’s results altogether. Is one cheat day really worth erasing 6 days of discipline and physical exercise?

5: Eat More Often - Lose Weight by Eating More OftenIf there are any tricks to dieting the right way, this is one. Since your metabolism follows your blood sugar, eating often keeps your metabolism up and running so you burn more calories through out the day. You should eat 5-6 small meals and snacks a day for the best results.
When you don’t eat often enough your body thinks you are starving and your body will begin to shut down. You’ll begin to feel sluggish because your metabolism will slow down in order to hold on to stored fat. Fat stores are your body’s emergency fuel source. If your body thinks it’s starving, it will try to hold on to all the fuel it can.

You should still be eating less – just more often and smaller portions. If you notice you are hungry more when you eat more often, that is a sign your metabolism is kicking into high gear.

6: Increase Your Activity - Exercise Boosts Weight Loss
Most people cannot lose weight by exercising alone. Since our metabolism speeds up when we exercise, we also find our appetite increases. If you are not tracking your calories, most likely you will just increase your intake and you’ll never lose a pound.

However, exercise can boost weight loss when combined with a diet. The value of a calorie increases when you are working as hard to burn calories as you are to count them. People are less likely to erase 45 minutes of hard work on a treadmill for a couple of cookies. Bottom line: exercise + diet = success!

_________________________________________

Danielle's Daily Food & Fitness Journal

2011-04-18T13:45:00.002-04:00

Week 3: Spring Slim Down
Just in from my first live visit to the Boston Marathon route. We arrived on Heartbreak Hill just in time to see the elite women pass and then shortly later, the elite men. So cool! Now that I'm in week three of the spring slim down challenge, it's time to change things up. I feel like I need a little more variety in food choices and exercise. I'm proud of myself for doing (4) Tae-bo workouts and (5) strength workouts. I'm definitely feeling stronger - but now necessarily lighter. I need to move more for sure- less time on my computer for sure! Here we go...

Danielle's food journal:
Breakfast: Ezekiel english muffin, organic peanut spread, coffee - 374 calories. (pre-cardio)
Snack: big red delicious apple - 90 calories.
Lunch: baked haddock, 1c. broccoli normandy (mixed veggies), 1/2c. brown rice - 265 calories.
Snack:Dannon light & fit yogurt, 1/2c. low fat cottage cheese - 170 calories.
Dinner:Grilled chicken sausage, 2c. salad mix, 5 cherry tomatoes, 2 tbsp. Bolthouse honey mustard dressing - 362 calories.
Snack: EAS carb control chocolate shake - 110 calories.

Danielle's fitness journal:
AM CARDIO: 60 min. Stairclimber - 668 calories expended.
PM CARDIO: 40 min. Stairclimber.
PM STRENGTH: 60 min. Functional Training strength class.

Danielle's Daily Food & Fitness Journal

2011-04-15T16:37:00.001-04:00

Day 12: Exercise is the best Medicine!

No matter how shitty of a day I am having, I always exercise. Why? Mostly because I know I will feel uplifted and revived when I'm finished. I have never met someone that has regretted a workout. Have you? If I'm sad, I workout. If I'm nervous or anxious about something, I workout. As soon as I feel the first beads of sweat building up on my skin, optimistic thoughts take of my mind. It's like my spirit is renewed. When I weight-training I feel confident, strong, independent and empowered. I still find it hard to believe that their are people who absolutely NEVER exercise. Try...

Danielle's food journal:
Snack: banana, tea - 110 calories.
Breakfast: Ezekiel english muffin, organic peanut spread - 340 calories.
Lunch: Baked haddock, garden salad mix, 5 cherry tomatoes, 6 broccoli florets, 2 tbsp. chickpea salad, Wishbone spritzer - 277 calories.
Snack: 1/2c. low fat cottage cheese, Dannon light & fit yogurt - 170 calories.
Dinner:Grilled chicken breast,garden salad mix, 5 cherry tomatoes, 6 broccoli florets, 2 tbsp. chickpea salad, Wishbone spritzer - 340 calories.
Snack: Myoplex Light chocolate shake - 170 calories.

Danielle's fitness journal:
AM STRENGTH: 60 min. Functional Training Workout.
AM CARDIO: 50 min. Advanced Tae-Bo.
PM CARDIO: 40 min. Stairclimber.

Danielle's Daily Food & Fitness Journal

2011-04-14T14:44:00.001-04:00

Day 11: YOU have to do all THREE!

Another pet peeve: I don't want to lift weights, I just want to lose weight. Can you tell me what to do in the gym? Guess what? You can work out for hours a day BUT, if you don't control your calorie intake - YOU WILL NEVER LOSE WEIGHT!! The only way to control is: count your calories, read labels, measure servings and stay within a specific amount of calories. If you are a women trying to lose 20 - 100 pounds, 1200 - 1400 calories a day is a good place to start. If you really want to make the scale move, you ALSO have to exercise just about everyday! How much cardio? The more you do the more you lose: 60 - 90 minutes a day is a good place to start. To lose even faster, add 2 to 3 (1) hour weight training workouts a week. Ready to do all three things consistently? If not, just keep waiting for a MIRACLE!!

Danielle's food journal:
Breakfast: (pre- workouts) banana, coffee, FiberOne english muffin w/ 1. 5 tbsp of peanut butter - 394 calories
Lunch: baked chicken breast w/ 2 tbsp. diced tomatoes, 1 c. salad mix, 2 tbsp. chickpea salad, Wishbone spritzer, 1c. broccoli florets - 274 calories.
Snack: lg. ruby red grapefruit - 90 calories.
Dinner: Greek salad w/ Grilled chicken - approx. 500 calories. (cheat meal)

Danielle's fitness journal:
AM STRENGTH: 60 min. Functional Training Workout.
AM CARDIO: 50 min. Advanced Tae-Bo.
PM CARDIO: 40 Stairclimber.

Danielle's Daily Food & Fitness Journal

2011-04-13T14:31:00.002-04:00

Day - 10: CONSISTENCY IS THE KEY!

I have totally enjoyed re-connecting with you thru my daily food & fitness journal. I love it because it makes me 100% accountable and it makes me make conscious choices, in regard to reaching my personal fitness goals. What I've learned about clients & weight-loss is, only a very few are willing to do what it takes to lose. Which means, daily cardio, weekly strength workouts and daily food journaling. If you are not willing to track calories, measure portions, read labels and eat healthy - YOU WILL NEVER GET TO YOUR GOAL> NEVER!! No matter how much you work out. I've worked out for 90 - 120 minutes a day and not lost weight. Why? Because I consumed too many calories and didn't create a caloric deficit. PERIOD! Use a food journal and exercise daily, not a few times a week.

Danielle's food journal:
Snack: banana - 109 calories. (pre-cardio)
Breakfast: Muscle Milk chocolate shake, coffee - 273 calories.
Lunch: 1/2c. brown rice, baked chicken breast w/ 2 tbsp. diced tomatoes, 1 & 1/2 c. salad mix, 5 cherry tomatoes, Wishbone spritzer - 352 calories.
Snack:Dannon Light & Fit yogurt, 1/2c. lowfat cottage cheese - 170 calories.
Dinner:baked chicken breast w/ 2 tbsp. diced tomatoes, 1 & 1/2 c. salad mix, 5 cherry tomatoes, Wishbone spritzer - 352 calories.

Danielle's fitness journal:
AM CARDIO: 7:30AM - 40 min. Stairclimber.
PM STRENGTH: 9AM - 60 min. Functional Training Class.
PM CARDIO: 4PM - 40 min. Stairclimber (almost finished w/ Unlimited by Jillian Michaels)

Danielle's Daily Food & Fitness Journal

2011-04-12T12:59:00.002-04:00

Day 9 - Feeling Fine!

It's happening, I can feel it: more energy, enthusiasm and drive. My determination to achieve my goal is increasing with everyday. PROGRESS, not PERFECTION is how I stay on track. I didn't gain 20 pounds over-night and I don't expect to lose it over night. It all comes back to lifestyle. If you let yourself go, so will your waist and hips. Sure, I love a good cheat meal or two, but CONSISTENCY is the KEY. You have to have more good days than bad. (Preferably 5 good > 2 bad or 6 great > 1 so), so. You get me drift, now get after it!

Danielle's food journal:

Breakfast: 1/2 banana, Eziekel english muffin, 2 tbsp organic peanut spread - 400 calories. (pre-workouts)

Lunch: baked haddock, 1 & 1/2 c. salad mix, 5 cherry tomatoes, 2 tbsp. Chickpea salad, 1/2 c. brown rice - 310 calories.

Snack:apple, clementine - 115 calories.

Dinner:Grilled chicken breast, 1/2 c. salad mix, 5 cherry tomatoes, 2 tbsp. Chickpea salad, 2 tbsp. Bolthouse salad dressing - 300 calories.

Snack: Myoplex light shake - 170 calories.

Danielle's fitness journal:

AM STRENGTH: 60 min. Functional Training Class.

AM CARDIO: 50 min. Advanced Tae-Bo workout.

PM CARDIO: 30 min. Stairclimber.

2011-04-12T12:43:00.001-04:00

Sure Fire Ways To Burn Fat
Burning major calories is the key to losing weight, and here's how to do it. All of these methods will help you burn calories and thus lose weight, burn fat and get lean. Consistency is the key, so make sure to implement these tips into your current fitness plan and stick with them for at least 12 weeks to start seeing changes in your physique. Once you start seeing the results, it will be much easier for you to stick with your new exercise and diet regimen!
Read Full Article

Danielle's Current Read!

2011-04-11T13:12:00.000-04:00

Get UNLIMITED Now!

Forget surviving: it’s your time to thrive. In her new book, Unlimited, Jillian shows you how to cultivate your passion and gives you the tools to start living the life of your dreams.
Order your copy now!*

*Available online at Amazon, Barnes & Noble, Borders, and other retailers. Also available as an eBook and on audio.

Danielle's Daily Recommendation!

2011-04-11T12:57:00.000-04:00

Five Star Tilapia

For the best Tilapia, choose Gorton's Five Star Tilapia. Carefully selected for the whitest, moistest & flakiest fillets, Gorton's Five Star Tilapia is hand-picked and trimmed for the leanest premium cut Specially chosen for mild flavor, Five Star Tilapia is quick frozen for optimal freshness and 100% inspected for the safest, highest quality.

Tilapia Signature Grilled Fillets

Flame Grilled flaky white Tilapia
Mouthwatering blend of classic seasonings
Only 80 calories and 2.5 grams of fat per fillet
Natural source of Omega-3 DHA and EPA
Easily prepared in the oven or microwave

Product formulations may change.
For the most up-to-date information, refer to packaging on store shelves.

Danielle's Daily Food & Fitness Journal

2011-04-11T10:13:00.007-04:00

Day 8 - Spring Slim Down:

The results are in and I am 4 lbs. lighter after last week's efforts. This week my goal is to try different forms of cardio. I love the stairclimber because I can read while I'm climbing. Unfortunately, I don't burn as many calories as I would if I was doing kickboxing or using my Cybex Arc Trainer. In general, I need to more more - spending less time on my computer. Time to find projects to do around the house. (cleaning out your closets, basements, yard, etc) My goal is to lose 3 pounds this week, here we go....

Danielle's food journal:

Snack: (pre-workout) banana - 109 calories.
Breakfast: Red Delicious apple, Myoplex light chocolate shake - 250 calories.
Lunch:Baked Haddock, 2c. Salad mix, 2. tbsp Chickpea salad, 10 Wishbone spritzer sprays - 248 calories.
Snack:1/2c. lowfat cottage cheese, ruby red grapefruit - 180 calories.
Dinner:baked chicken breast w/ 2tbsp. dice tomatoes, 2 c. salad mix, 5 cherry tomatoes, 2 tbsp. Bolthouse dressing, 1/2 c. black bean veggie mix - 343 calories.
Snack: EAS Carb Control vanilla shake - 110 calories.

Danielle's fitness journal:

AM CARDIO: 45 min. Stairclimber (Reading Jillian's "UNLIMITED")
PM CARDIO: 45 min. Stairclimber (still reading)
PM STRENGTH: 60 min. Functional training strength class.

2011-04-11T10:13:00.003-04:00

2011-04-11T06:53:00.000-04:00

Your 20-Minute Fat Burn

Cardio is great for burning calories and shedding fat, but the truth is that the machines in your gym often aren’t the most exciting. The solution? Mix up your cardio sessions with Oxygen’s new calorie-scorching plan. You’ll burn up to 200 calories in a short amount of time – guaranteed.

This high-intensity interval training (HIIT) program is based on your rate of perceived exertion, or RPE – a scale of one to 10 that describes how hard you are working. Think of an RPE of one as if you were sitting on a couch, while an RPE of five or six is a medium jog. When you get all the way up to 10 on the RPE scale, you’re giving 100 percent of your maximum effort – what you would be experiencing, for example, if you were running from an angry dog.

Use these cues to determine just how hard you should be working at each of the intervals in this plan. To increase your RPE, you will need to up the speed, incline or resistance on your cardio machine – if you feel you are working harder, then you are on the right track!

Download the plan!

Learn more about intervals and tracking your RPE in these articles:

What are your training goals? Write webeditorial@oxygenmag.comand you’ll see more of what you need!

Exercise of the Week!

2011-04-11T06:50:00.001-04:00

Amp Up Your Abs Routine

There are two elements that you need to incorporate into your abs routine if you want a tight midsection in little time: instability and weight. We’ve paired an unstable surface with a medicine ball to create an amazing exercise that will carve your entire core.
Note: If you're a beginner, master the move on the floor first before moving on the ball.
STABILITY BALL CRUNCH WITH MEDICINE BALL
To Do: Three sets of 15 reps.
Target Muscles: rectus abdominis

Set Up: Position yourself faceup on a stability ball, so that your back is supported and your legs form a 90-degree angle with your feet flat on the floor. Holding a six- to eight-pound medicine ball in your hands, extend your arms overhead, keeping them straight and lined up with your ears throughout the exercise [A].

Action: Contract your abdominals to lift your shoulders and upper back from the ball [B]. Hold for one count, then slowly return to the starting position. Repeat immediately.

Tip: If you have shoulder problems, leave the medicine ball out of the mix and simply extend your arms overhead.

Courtesy of: http://www.oxygenmag.com/

Weekend Wrap-up!

2011-04-11T06:48:00.000-04:00

Day 6 & 7 - Yes I stayed on track:

This weekend was fun because I got to see my daughter play softball and score two runs. I'm looking forward to watching her every weekend, until her high school athletic career ends in May. I was able to complete (3) cardio workouts and do a little spring cleaning. I didn't go out to eat once and I successfully maintained my nutrition plan. Sundays are for planning. If you really want to lose weight and reach your goal, preparation is key. Having the right foods at the right time will prevent poor food choices. Are you prepared?

Danielle's Daily Food & Fitness Journal

2011-04-08T13:05:00.002-04:00

Day 5 - Spring Slim-Down

It's the weekend (the most challenging days of the week to eat clean), but I am determined to maximize my fat-loss potential by intensifying my workouts and sticking to my nutrition plan. I could be at opening day of the RedSox, but I'd rather not be tempted by the beer, sausage and peanuts. Instead, I'll watch the game while I do a lengthy cardio session. Yeeha!

Danielle's food journal:
Snack: Ruby red grapefruit - 80 calories.
Breakfast: Muscle milk chocolate shake & banana - 335 calories.
Lunch: 1 & 1/2 c. Salad mix, 5 cherry tomatoes, 2 tbsp. of Chickpea salad, 10 squirts of Wishbone spritzer, baked tilapia, 1c. steamed broccoli - 357 calories.
Dinner:1c. Salad mix, 5 cherry tomatoes,10 Wishbone spritzer sprays, 3/4c. brown rice, baked chicken breast w/ 2 tbsp. of diced tomatoes - 391 calories.
Snack:EAS Carb-control vanilla shake - 110 calories.

Danielle's fitness journal:
AM CARDIO: 45 min. Stairclimber.
PM CARDIO: 45. min. Stairclimber (watching the Sox win!)

Danielle's Daily Food & Fitness Journal

2011-04-07T11:57:00.002-04:00

Day 4 Spring Slim-Down

Yeeha! Feeling good people! Have I told you that exercise is the best medicine? Have you ever met someone that has regretted a workout? I don't understand why people continue to avoid exercise, even though they know the benefits of it. Also, exercise makes you feel good instantly. It changes your spirit, your mind and your HOPE. Anyway, Yes! I'm addicted to taking care of my body. I want to live a long life. Food journaling has been proven to be 100% effective. Guess what? Journaling your daily exercise (fitness/activity) works too. I use a board, located on a door in my kitchen. I write down what form of exercise I do everyday and how long I do it for. On the days that I don't work out I have to write REST or NONE. (Believe me, you won't want to write REST or NONE too often) Journaling gives us accountability because we don't naturally lie to ourselves in writing. TRY IT!

Here's a link to buy your own fitness board:
http://www.boarddudesdirect.com/blfrcldryerc.html

Danielle's food journal:
Breakfast: Muscle milk chocolate shake, banana, tea - 339 calories.
Lunch: Baked haddock,6 broccoli florets, 1 & 1/2c. Premium Romaine salad mix, 2 tbsp. Chickpea salad, 3 cherry tomatoes, 10 Wishbone spritzer sprays - 261 calories. (a whole plate full of food, YUM)
Dinner: Grilled chicken breast, 3c. Garden Salad, Bolthouse honey mustard yogurt dressing, 1/4c. Feta cheese - 400 calories.

Danielle's fitness journal:
AM STRENGTH: 60 min. Functional Training Strength Class - burned 370 calories.
PM CARDIO:40 min. Stairclimber.

Another pet peeve....

2011-04-07T11:31:00.000-04:00

Salad Dressing

Another one of my pet peeve's: "I don't understand why I am not losing weight, all I eat is salads." Check out the little measuring cup above, it's the kind you get with your cough medicine. Two tablespoons is actually a very small amount of salad dressing. So, if you are pouring salad dressing onto your salads, or ordering "Grilled Chicken Caesar Salads" - you are undoubtedly consuming hundreds of extra calories per salad. I challenge you to measure your favorite dressing with a cough syrup cup. (Ha! A serving is 2 tbsp.) You'd be better off having a pile of spinach, broccoli and a half of a sweet potato with your chicken breast. And if you are adding croutons & bacon bits, your not really trying to lose weight, are you?

Danielle's Daily Food & Fitness Journal

2011-04-06T12:55:00.001-04:00

Day 3: Spring Slim Down

Feeling good, like I knew I would. As you know, I'm a huge fan of the food journal. Why? Because it absolutely works. I was 260 when I had my daughter in 1993 and I know how it feels to be obese. Whenever I want to lose weight, I absolutely have to use a daily food journal. Using it makes you naturally look for better choices so that you can have more food for less calories. I hate waisting calories on salad dressing. Two tablespoons is so small, which means that unless you are measuring that out - YOU are probably using 5 to 6 times that much. Yikes! And you wonder why your not losing weight? Here's a secret. You can buy Wishbone Spritzers instead. It's only (1) calorie per spray!

Danielle's food journal:
Breakfast: Ezekiel english muffin, 2 tbsp. Organic almond butter, tea - 340 calories.
Lunch - Baked haddock, 3 tbsp. Chickpea salad, 2c. Fresh Express salad mix, 5 cherry tomatoes, 10 squirts of Wishbone spritzer (balsamic breeze) - 257 calories.
Snack - Myoplex Lite chocolate shake - 170 calories.
Snack - Red delicious apple - 90 calories.
Dinner -Baked chicken breast,3 tbsp. Chickpea salad, 2c. Fresh Express salad mix, 5 cherry tomatoes,2 tbsp. Bolthouse honey mustard dressing = 267 calories.

Danielle's fitness journal:
AM STRENGTH - 60 min. Functional training (full -body) class.
PM CARDIO - 45 min. Stairclimber.

SPRING SLIM-DOWN - Day 2

2011-04-05T13:08:00.003-04:00

Day 2 - Spring Slim-Down
It's amazing how good I feel after (1) day of eating clean and maximizing my workouts. I eliminated coffee/cream/splenda and replaced it with green tea. I hate drinking my calories, I'd rather eat them. You will begin to notice that I eat a lot of the same foods. Why? It's easier to food journal and I've figured out over the years, which foods work better for me and fat-loss. Everybody is different and I don't expect anyone to eat exactly the way I do.

Danielle's food journal:
Breakfast: Ezekiel english muffin, 2 tbsp. Organic peanut spread - 340 calories.
Lunch: 1/2 med. baked sweet potato, baked haddock, 1c.broccoli florets - 250 calories.
Snack: Myoplex Light chocolate shake - 170 calories.
(1) clementines - 35 calories.
Dinner:Perdue perfect portions chicken breast, 1/2 cup soybeans, 1/2c. corn & black bean mixture - 385 calories.
Snack:1/2 pink grapefruit - 60 calories.

Danielle's fitness journal:
AM STRENGTH: 60 min. Functional training class.
AM CARDIO: 50 min. Advanced Tae-bo workout.
PM CARDIO: 40 min. Stairclimber. (While reading "UNLIMITED" by Jillian Michaels

2011-04-05T12:36:00.001-04:00

Why I use a food journal.

My biggest pet peeve. I can't tell you how many times I've heard someone say, " I can't understand why I'm not losing weight." Well, for the same reason why we use a food journal to lose weight, we could also use it to see why we gain weight.

* Log absolutely every thing that you put into your mouth. This takes time. If you eat fast food it will be harder to track, but most fast food chains have the nutritional information available. You can't estimate when you use a food journal, you have to measure your servings and read the nutrition label.

* If you are a woman, try staying between 1200 - 1400 calories. Remember, it's not a serving unless you measure it out. Example: You drink a bottle of Vitamin water which has 50 calories per serving. The entire bottle is 2.5 servings. You have to multiple 50 X 2.5 = 125 calories.

Follow the link to purchase my favorite food & exercise journal:
http://www.memoryminder.com/dietminder.asp

Bob Harper's Smart Success Tips - Food Choices & Portion Size

2011-04-04T21:14:00.000-04:00

COMMON SENSE WEIGHT-LOSS TIPS by Danielle

2011-04-04T16:21:00.003-04:00

COMMON SENSE WEIGHT-LOSS TIPS:

A. We lose weight through our waste. (sweat, poop & urine)

* The more you go to the bathroom & sweat, the more you will lose.

* Aim for 25 - 35 grams of fiber a day.

* Drink water throughout the day. It breaks down your food and speeds up the digestive process. (peeing & pooping more)

* The harder you work, the more you sweat. Sweating like a "pig" while you workout is your goal.

B. Calories in, calories out!

* You won't know how many calories you are consuming until you take the time to food journal, measure correct servings & calorie count.

* How much cardio should I do? The more you do, the more calories you burn. The more calories you burn, the greater your caloric deficit will be.

* Choosing foods lower in calories. This means you can eat more food, by making better choices. Example: I am a women trying to lose 20 lbs. My goal is to eat no more than 1400 calories a day. If I skip breakfast and have a Big Mac and Fries for lunch - I won't be able to eat again because I will have already reached my caloric intake goal for the day.

C. It's not rocket science people! Eat less, workout more, lose weight and be SEXY!

SPRING SLIM-DOWN begins today....

2011-04-04T11:39:00.003-04:00

I'm back! In honor of my new weight-loss challenge(@ Danielle's Daily Fitness), I've decided to slim down a bit too! I'll be journaling my daily food log and fitness log. One thing that I know for sure is that, using a food journal and tracking calories works! The people complaining, saying "I can't lose weight, no matter I do or how much I workout," are the people who refuse to get serious and take the time to journal their food. Truth is, most people are consuming way too many calories - hence the ever increasing obesity rates in America. Anyway, enough is enough. I'm going back to the basics and so should you!

Danielle's Food Journal:
Breakfast: 1 large pick grapefruit, 1/2c. low fat cottage cheese, green tea = 180 calories.
Snack: Myoplex Lite chocolate shake - 170 calories.
Lunch = Grilled Tilapia, 2c. Spring garden salad mix, 2 tbsp. Boathouse Farms honey mustard, yogurt dressing = 250 calories.
Snack = Myoplex Lite chocolate shake - 170 calories.
Dinner = Perdue Perfect Portions Grilled chicken breast, 1/2 med. sweet potato baked, 2c. Spring mix salad w/ 2 tbsp. Boathouse Farms hone mustard, yogurt dressing = 300 calories.

Danielle's Fitness Journal:
AM CARDIO: 45 min. Stairclimber = 514 calories burned.
PM CARDIO: 45 min. Stairclimber = 536 calories burned.
PM STRENGTH: 60 min. Total body, functional training class = 330 calories burned.

2010-11-16T11:45:00.000-05:00

Healthy Holiday Eating Tips
This is the season where sweets and treats are prevalent, tempting and in your face at the office, at home, at friends, at the bank and just about everywhere. We are hit with a whammy every few weeks from here until the New Year making it harder to stick with an exercise regimen and proper diet. Family gatherings and holiday travel make it sometimes difficult to continue training especially if you do not go somewhere with gym access. All these holidays revolve around good, rich and yummy foods which you want to and should partake in especially if you have been exercising and eating right! Read Full Article >>

Back to Blogging.....

2010-11-02T10:54:00.000-04:00

"HOLIDAYS" are here! This is my favorite time of year, therefore I am back to full-time blogging. From Halloween, until the New Year - I will have to listen to "excuses" as to why people can't workout. "It's cold, it's dark, I have no energy" are just a few.

First of all, let me say that back in the day, I used to race home to my couch where I would sit until it was time to go to bed. I couldn't wait to put on my sweats and chill. Because of the cold, dark weather, I always craved hot, filling foods. Needless to say, I turned into a bear, ready for hibernation. My appetite increased (mostly carb cravings) and my activity level diminished dramatically. Guess what? I gained 15 pounds and became increasingly depressed.

I'm in the business of inspiring others to be ACTIVE and committed because I want you to feel as good as possible. Exercise and clean eating is the only way to do this. Don't fall into the TRAP! It takes strength, determination and desire to stay committed to your health and body during the winter months. You can do it! TRY TRYING!!

HALLOWEEN is when the over-eating and inactivity begins. Just a reminder, if you are sitting around eating Halloween candy, those CALORIES add up rather quickly! Unfortunately, the results is body fat and sluggish days...

* Keep in mind that every fun size candy bar is approximately 80 calories. Have 5 or 6 pieces and you are locking at hundreds of excess (non-nutritional) calories on your ass! Don't do it!

2010-09-21T10:52:00.000-04:00

Calorie Saving Tips To Lose Weight
Making small changes in the foods you eat can save huge amounts of calories. These big calorie savings will equal pounds of weight loss over the course of weeks and you will start noticing your clothes fitting looser and looser. Food choices are so critical when you're trying to follow a weight loss program. Choosing simple alternatives to common foods everyday can make a serious impact on your weight loss success. Checkout these calorie saving tips and start making the right decisions today to lose that extra weight!

Read Full Article >>

2010-09-07T10:26:00.001-04:00

Sugar & Weight Loss
The epitome of a love-hate relationship. We LOVE the taste but HATE the effects. Did you know that on average, American adults eat 21 teaspoons of sugar every day? This equates to about 137 pounds a year. No wonder 2/3 of Americans are overweight or obese. What are the most common culprits? Soft drinks, energy drinks, fruit drinks, and candy are some, but sugar is found in many other foods, such as cakes and cookies, fast food and ice cream, drink mixers, canned foods and sauces, and cereals and breads.

Read Full Article >>

2010-07-21T07:34:00.001-04:00

Hidden Benefits of Exercise
For as long as physical fitness has been a household word, the masses have tried to piece together exercise routines to achieve a desired level of fitness. Honestly? It has seemed the mass appeal has more to do with aesthetics than longevity, but they both seem to rank pretty high in the reason for working out category. Indeed, by regular exercise and healthy eating habits a person should be able to maintain a well-formed physique. However, the wellspring of benefits from regular exercise is far deeper than it appears from the first look.Read Full Article >>

Exercise of the Day!

2010-07-19T07:46:00.000-04:00

Firm your core fast

BALL PLANK WITH ALTERNATING LEG LIFT

Target Muscles: rectus abdominis, obliques, transverse abdominis, glutes, erector spinae

Set Up: Place both of your forearms on a stability ball with your legs extended behind you. Tighten your abs and lift your hips. Make sure you are balanced and stable on top of the ball [A].

Action: Hold your position as you lift one leg off the ground several inches; avoid arching your lower back [B]. Hold for two breaths, and then return to the starting position. Repeat, alternating sides.

Make this move easier: Perform this move on a mat, without the ball.

Make this move harder: Pulse your leg 10 times in the lifted position.

Courtesy of: www.oxygenmag.com

2010-07-19T07:43:00.000-04:00

Banish skinny fat

By Sarah Tuff

1. Turn off the TV

People who are skinny fat, or normal weight obese, may have the habit of spending more time in front of the boob tube than people with healthy amounts of body fat. But those who think they can tune in to more TV now and exercise off the laziness later can think again. A new study found that people in their 20s and 30s who watch three to four hours of television each day are more likely to develop heart disease risk factors by their 40s – and those negative effects cannot be reversed through exercise.

The bottom line: One of the first steps to take against being skinny fat is limiting your TV exposure to one hour per day.

2. Stop obsessing over your fat intake.

A new study published in the American Journal of Clinical Nutrition found that the percentage of calories people got from fat (versus carbs or protein) had little to do with their weight change over 10 years.

The bottom line: Focus on eating healthy and clean foods. Stop breaking everything down into numbers! (This means your calories
and the number on the scale, too.)

2010-07-17T06:05:00.000-04:00

Sorry for my absence...

Please forgive me for being vacant from my blog. As some of you may know, I am in the process of writing my first book. Between running my own business and trying to keep up with my responsibilities as a parent and writer - I've been a bit overwhelmed. The good news is that when I finish my book I will be combining all of my web sites, blogs and social media outlets to one page. In the meantime, please follow me on facebook: Danielle Bultron.

I promise to occasionally pop in here in the next 30 days to update you with my progress on the book. (Common Sense Weight-Loss by Danielle) Today I am preparing for a late afternoon photo shoot for my book cover and business. Wish me luck...

2010-06-29T10:36:00.001-04:00

Risk Factors For Heart Disease
By now we've all heard of cardiovascular disease and cardiovascular exercise. Most of us even know about cholesterol and the difference between HDL and LDL. However, some adults still don't know what their numbers are. And still, even more people don't know what their numbers mean, or if they are even at risk of heart disease. Yet, coronary heart disease is still one of the leading causes of death in the United States. It is important to be aware of the risk factors for heart disease and nutrition therapy for lowering your risk of a heart attack or stroke.Read Full Article >>

2010-06-28T12:00:00.000-04:00

Planning for fat loss

By Sandy Braz

The key to losing inches off your waist is consistency. Planning meals ahead of time, and staying consistent with that plan, will help you slim down.

To get yourself on the right track you need a plan. Try sitting down with your calendar once a week to plan out your meals for the next seven days. Need a little inspiration? Check these out:

1. On stands now, Oxygen’s Fat Loss special issue has tons of information on fat-burning exercises, clean-meal planning and success stories about women who dropped the weight – and are keeping it off – by living the Oxygen lifestyle.

2. Visit our My Recipe Book page for new recipes each month – for free!

3. Pick up any copy of Oxygen for fast and easy recipe ideas in our Nutrition section.

4. Treat yourself to the latest cookbook by Oxygen columnist Tosca Reno, Tosca Reno’s Eat Clean Cookbook, loaded with new clean recipes.

5.Sign up for a free account with the Eat Clean Diet®’s kitchen table to connect with other like-minded clean-eating women from across the country.

Courtesy of: www.oxygenmag.com

2010-06-25T13:38:00.000-04:00

Increase your burning power

By Lara McGlashan

1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.

2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!

3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.

4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!

Courtesy of: www.oxygenmag.com

Exercise of the Day!

2010-06-25T05:38:00.000-04:00

Shape sexy hips

SIDE STEP

Target Muscles: hip abductors, gluteus medius

Set Up: Stand in an area where you have plenty of space on either side of you. Step inside a short circular band, securing it around your ankles. Spread your feet apart until you feel tension. Place your hands on your hips and bend your knees slightly [A].

Action: Step laterally to the right, pressing outward against the band with your right leg [B]. Follow with your left foot without releasing all the tension on the band. Complete all reps on the right, then repeat moving to the left.

Tip: The lower the band is on your leg (ankle to mid-calf), the harder it will be. The higher up (mid-calf and above) the easier it will be. Also, to really hit the outer hip, pause after your reps and do 10 to 15 small pulses, lifting your leg straight out to the side.

Courtesy of: www.oxygenmag.com

Danielle's Daily Food & Fitness Journal

2010-06-23T07:17:00.000-04:00

Q: How do I know how many calories I am consuming?

COMMON SENSE: Hence, the food journal. All foods have nutrition labels on them. It's simple, just measure your serving and record the nutritional information in your food journal. Everything you put in your mouth, you write down.

Remember to measure out a serving if the container or packaging contains several servings. It's only the amount of calories in a serving, if you've measured out (1) serving.

Example: If a Vitamin Water bottle says it has 50 calories per serving but, the bottle contains 2.5 servings per bottle - it's 125 calories for the entire bottle.

* If you are FAT - you are most likely consuming more calories than your body needs.

2010-06-23T07:09:00.000-04:00

Healthy Fast Food Choices
If I could, I'd eat this meal about once a month. At some points in my life, I did! It's my favorite fast food meal! My guilty pleasure that I try to say no to as often as possible. It's McDonald's Filet o' Fish meal! So whenever I feel like I can't say no, I have my substitute meal instead! Now, the substitute meal doesn't have the same guilty pleasure attached to it, but it does make me feel like I can eat a little something "I'm not supposed to"! I think it's important to let yourself have a little leeway once in a while to make sure you don't feel deprived. Read Full Article >>

2010-06-16T10:34:00.000-04:00

Best Type of Cardio For Fat Loss
The rule of caloric deficit AKA: Calories In vs. Calories Out, will always apply as the most basic "lose weight" strategy. Aside from the very important fact that cardiovascular exercise is good for your heart, in terms of weight loss it is simply a way of burning more calories. This is a crucial piece of your fitness puzzle because you really can't live a vibrant & healthy life if you can only eat 800 calories a day. All weight loss programs that are reputable agree that the best way to lose weight is through limiting calories AND increasing exercise.Read Full Article >>

Danielle's Daily Food & Fitness Journal

2010-06-15T12:00:00.000-04:00

COMMON SENSE Weight-loss Secrets

1. Question: How much cardio do I need to do?

Hmmm. How bad do you want to lose weight and how much weight do you have to lose?

Common Sense: The more you do, the more you lose. What a silly question. Each minute you exercise, you are burning calories at an accelerated rate. (compared to sitting on your ass) The longer you exercise and the harder you try THE MORE CALORIES YOU BILL BURN.

How much time do you sit on your ass now? (watching TV, being lazy, relaxing, etc.) Can you image how many calories you would burn if you limited the time you sat on your ass?

Bottom Line: If you are serious about losing weight, you don't ask these kinds of questions - YOU JUST DO IT! The more you move, the more you lose. TRY....

Danielle's Daily Food & Fitness Journal

2010-06-10T11:04:00.000-04:00

SKINNY BITCH is an EYE-OPENER!!

Let me just say, I admit to not knowing it all - in regard to fitness, weight-loss and being skinny. Sure, I have plenty of personal experience and a few fitness professional certifications but, I'm still learning and experimenting. Recently, I was advised to pick up a copy of Skinny Bitch by Rory Freedman and Kim Barnouin. Needless to say, I have been absolutely engrossed and shocked with each chapter that I read.

Yesterday I read chapter 6, "You Are What You Eat" and it brought me to tears, trembling with guilt. I'm not going to tell you why, you just need to pick up a copy today! Trust me, I've read every fitness related book I could get my hands on. All I can say is that I am making some immediate changes to the way I eat and I'm not turning back. Curious if this has been the same reaction the others may have had, after reading the same chapter. Please comment and share.

2010-06-08T10:22:00.000-04:00

Summer Exercise Safety

By Greg Shealey, M.S.

It is essential to take the necessary precautions while exercising during the summer months. The average person can take from one to two weeks to adapt to warmer, more humid temperatures. Here are some helpful safety tips to follow while exercising during the summer:

Rehydrate your body. While exercising in hot weather you can easily lose up to a quart of water an hour. Drink water before, during and after exercising. Since your body can only absorb 8 ounces of cold water every 20 minutes, continue to drink fluids even after you no longer feel thirsty. Sports drinks may be popular among intense exercisers, but they are not necessary and may actually absorb more slowly than plain water. If you prefer the taste of these drinks, try diluting them with water before consumption for easier rehydration.

Avoid working out during peak hours. Very hot and humid weather hampers perspiration's ability to cool your body. Try exercising in the morning or evening to avoid the most intense heat as well as the times when smog and pollution levels are highest. Or consider exercising indoors at the local YMCA, health club or shopping mall.

Try walking. Walking is considered the most popular exercise among Americans. Invest in a good pair of walking shoes with a flexible sole, and good heel and arch support. It may be the only equipment you'll need. Gently stretch for five minutes before starting your walk. When you are finished walking, cool down for five minutes by gently walking and stretching for another five minutes to prevent soreness.

Be open to new ideas. Try a new exercise or activity every two weeks, such as hiking, canoeing, rollerblading or biking. These activities will allow you easy access to water or rest.

Cool off in the water. Swimming is an excellent way to exercise during the summer months. There is no need to be a good swimmer to benefit from water exercise. Performing strokes such as the backstroke or doggie paddle at the shallow or deep end of the pool still counts as aerobic exercise.

Don't forget your sunscreen. Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun's UV rays. Exposure to direct and indirect sunlight over many years increases your risk of developing skin cancer.

Watch out for the symptoms of heat stroke. When the body can't rid itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness. Remember, these symptoms can appear rapidly. If these conditions exist, move the person to a cool area or immerse him or her in a cool bath to lower the body temperature as quickly as possible. You can also pour cool water over the person. Seek medical attention immediately; heatstroke can be fatal.

Choose the appropriate clothing. Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-colored clothing will reflect sunlight, while darker clothing will absorb the heat. Cotton and linen are natural fabrics that may absorb moisture (sweat). However, synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin.

Greg Shealey is a health educator and president and founder of Bio-Fit and Wellness.

2010-06-08T10:21:00.001-04:00

Sore Muscles & Workout Performance
If your muscles are sore then you had a good workout, right? Well, maybe. There is soreness, fatigue, and pain. If you experience sudden severe pain while exercising you should stop immediately. If it continues for two or three days or if it interferes with your normal daily activities including interrupting your sleep, you should seek medical attention. One type of sudden pain that does not require a physician's help is a muscle cramp. A cramp is an involuntary spasm that is forceful and sustained. Read Full Article >>

2010-06-02T05:38:00.000-04:00

Late Night Snacking & Weight Gain
Snacking boils down to two main things, comfort and boredom. When you snuggle into the couch at night and pull the covers over you with a big bag of your favorite snack food, a warm sense of comfort rolls over you. You're nested and you love it. You have a great program on TV, a warm blanket and your good friend, Mr. Snacks. Comfort eating doesn't get any better than late night with a good movie while you're chowing down on a massive bag of Cool Ranch Doritos and a huge bowl of ranch dip. Learn why late night snacking is the perfect storm for packing on fat! Read Full Article >>

2010-05-28T07:00:00.000-04:00

Daily Dish

The 7 Best Greens for You

If you’re following the South Beach Diet lifestyle, you already know the importance of eating greens like spinach, kale, and Swiss chard. Research shows that eating dark greens may help maintain good health by reducing your risk of heart disease, some cancers, and several other illnesses. They're also rich in beta-carotene, and vitamins C and E, which help protect against free radicals (unstable oxygen molecules that can damage cells), as well as the B vitamin folate and vitamin K. Eating dark greens regularly may also lower blood pressure and cholesterol, promote normal eyesight, and improve gastrointestinal function.

Include these seven nutritional powerhouses in your diet:

spinach
broccoli
kale
Swiss chard
romaine and red-leaf lettuce
bok choy
brussels sprouts

How Much Is Enough?
The most recent dietary guidelines published by the US Department of Health and Human Services recommend consuming at least three cups of dark-green vegetables per week, but if you're like most Americans, you don't get even this amount. (On the South Beach Diet far more is recommended.) The good news: All vegetables contribute to a healthy eating plan. So eat a wide variety, both green and otherwise, throughout the week, and you'll take a big step toward gaining many of the nutrients your body needs.

See all South Beach Diet Tips

2010-05-28T06:58:00.000-04:00

What Your Waistline Says About Your Heart

There is an important medical condition so obvious that I can diagnose it without performing a singlediagnostic test. I can spot it the instant a patient walks into my office. It's so common that I see it everywhere — at malls, in restaurants, on the golf course, and strolling down the street. It has reached epidemic proportions in the United States. I'm sure you've seen it, too, among your family and friends, and maybe when you look in the mirror.

Visit the Heart Health Center on Everyday Health and learn more from Dr. Agatston.

2010-05-28T06:55:00.000-04:00

The Great Water Debate

It doesn’t seem too long ago that people carried clear plastic water bottles with them everywhere they went. We didn’t know at the time that plastic water bottles containBisphenol A (BPA), a chemical linked to a number of health concerns. The plastic bottle went the way of the plastic grocery bag – out the window and banned from many North American households.

Experts recommend that we switch to aluminum or stainless steel water bottles, and if you haven’t yet made the switch, here’s why you should:

Poisonous Plastic

BPA is found in items such as plastic water bottles, plastic baby bottles, and in the plastic lining in metal food containers and carbonless copy paper. At this point, research has shown that exposure to BPA can disrupt endocrine function, throwing off the body’s tightly regulated system of hormones. Numerous studies have linked BPA exposure to a variety of cancers, reproductive issues, heart and lung disorders, neurological malfunction and obesity.

Metal to the Rescue

Now that there is greater awareness of BPA, I see people lugging their screw-top bottles everywhere they go. Stainless steel is a great option and can be purchased from companies such as Kleen Kanteen. Aluminum bottles, from companies such asSigg and Laken, are also good choices when they are made with BPA-free lining.

Consumer groups recommend that people wishing to lower their exposure to BPA avoid canned foods and polycarbonate plastic containers unless the packaging indicates the plastic is BPA-free. The National Toxicology Panel recommends that you avoid microwaving food in plastic containers, putting plastics in the dishwasher and using harsh detergents, to avoid leaching.

Tosca’s Tip

Keep your stainless steel or aluminum water bottle clean! Wash it daily by filling the bottle with warm soapy water. Swish it around a few times and then rinse the bottle out. To dry, sit the bottle upside down in your dish rack and let the water drain out. You can also rinse the bottle with a solution of one part vinegar to one part water.

Learn more about BPA and the importance of water to your Eat-Clean Diet® lifestyle in The Eat-Clean Diet® Recharged!

Have a great week!

P.S. Do you like this newsletter? Share it with a friend or family member.

2010-05-27T11:19:00.000-04:00

Simple Steps

Can You Party Without Food?

How do you typically celebrate birthdays, graduations, and other occasions with your family and friends? Let me guess — by going out to eat or throwing a party, right? Turns out, people usually eat a lot more when they're in a group and surrounded by delicious food!

Think about the last big gathering you had — with all the laughter and chatter and good-natured teasing, did anyone pay any attention to how fast the nachos or garlic breaddisappeared? The longer you sit around the table, the more you eat, and the more the people around you are eating, the more you eat, too! So the truth is, the more often you socialize at restaurants and parties, the harder it may be to maintain a healthy weight.

Starting this weekend, plan social events that are fun, active, and do not involve food. You might find you really enjoy these outings — maybe even more than going for dinner or drinks! So how about inviting the gang out to play miniature golf or take a weekend hike in a pretty area nearby? Doesn't that sound like fun? You can all sign up for a dance class or a sports team together to make it a regular event, like your weekend dinners. If you don't want to do something super active, that's okay, but you should still try to think of ideas that don't involve food — painting pottery together, for example! It's relaxing and fun, and because your hands are occupied, you can't keep throwing chips in your mouth! www.deniseaustin.com

2010-05-27T11:05:00.000-04:00

Fitness
Dive Into Aqua Fitness

Do you wish you could find a workout routine that could provide you with a total body workout without making you break a sweat? Maybe it's time to get into the swim of things!

Water aerobics and other aqua fitness programs are a good fit for people who don't like to exercise, haven't exercised in a while, or who have health problems like arthritis or back pain. The buoyancy of the water offsets the pull of gravity, making you feel lighter. Water also provides some resistance (as you know if you've ever tried walking in water) without putting a lot of strain on your joints. Water workouts cover all the bases at once: cardio, strength training, and flexibility. And like any other form or cardio exercise, they can help you burn excess body fat. To learn more about the benefits of aqua fitness, click below. Read more

2010-05-27T08:27:00.000-04:00

Get Intense
Ever notice the color-coded exercise "zones" listed on cardio machines? There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.

Learn the math for an intensity-packed workout

Danielle's Daily Food & Fitness Journal

2010-05-22T09:48:00.001-04:00

I'm in Albany, NY for the weekend. First time here, interesting. The girls had a game last night and put on a nice show. Shanise was a little nervous in the first half but, she came thru in the second with a few three-pointers, rebounds and assists. I'm sitting in my room chillen, waiting to go to her first game today. I hope to take a lot of photos today, since this is my girls last summer playing AAU basketball. Next year at this time she'll be preparing for college.

I was up at 6:00am this morning, Yikes! My body was craving an early morning workout. After spending an hour on the elliptical in the hotel gym, I headed to my room for some a weight-training circuit. Remember, just because you are away from home - doesn't mean you stop taking care of your body. (Especially if you are trying to lose weight)

This is what 2 pairs of dumbbells produced:

1. Lateral (bands) moving squats w/ front and lateral raises.

2. Hammer - bicep curl super set.

3. Triceps extensions.

4. Basic squat to shoulder press.

5. Dead lift to upright row.

* Do these exercises with 15 to 20 reps per exercise X 3 rotations and you will be feeling GREAT!

On another note, I cannot wait to watch the Celtics tonight. I will have to cut the dinner short to get back to the hotel lobby or my room. I'm not missing a play....

Danielle's Daily Food & Fitness Journal

2010-05-18T13:14:00.000-04:00

Terrific Tuesday on tap! Celtics, Biggest Loser and Dancing with the Stars! It's going to be a busy evening tonight. In the meantime, it's time to burn some serious calories. Yesterday was great, despite my sleep deprivation - I managed to have a very productive day! Now it's day 2 of treating my body with respect. It was awesome working out with a few of my clients this morning, now I'm resting for my after noon cardio session. Looking forward to continuing my reading on the stair climber.

What did you do for a workout today? How about your nutrition? Are you trying to make changes?

Danielle's food journal:

Breakfast: 1 coffee, 1 whole egg, 1/2 c. Egg beaters scrambled, Thomas multi-grain light English muffin, ICBINB spray - 300 calories.

Lunch: 3/4c. brown rice, baked chicken breast, 1c. garden salad, jalapeno & edaname beans - 350 calories.

Snack: 3 strawberries, mini cliff bar - 140 calories.

Dinner: Grilled chicken salad - 350 calories.

Snack: apple - 80 calories.

Danielle's exercise journal:

AM Strength: 60 min. Functional Strength Circuit.

PM 60 min. Stairclimber. I feel good!

2010-05-18T13:13:00.001-04:00

Reasons To Keep A Food Log
It's extremely important to keep a food log mainly because it keeps you conscious of the foods and liquids you consume every day. Many people eat unconsciously whether they are at work snacking throughout the day or at home on the couch watching TV at night with their favorite comfort food. People have a hard time really understanding the amount overall calories they consume until it's actually documented to review and analyze. A food log instantly puts the hard data in front of you so you can see the breakdown of nutrient information. Read Full Article >>

Success Story of the Week - Jacqueline
This area is dedicated to weight loss success stories shared by our visitors. These are real stories from real people who have achieved real results. Each person shares their nutritional tips, exercise advice and insight about how they successfully lost weight and kept it off. Learn exactly what these people ate and what specific exercises they used to lose excess body fat and build lean muscle. We hope these stories will provide you with the motivation to make the changes that will make your life healthier and happier. See After Photos >>

Video of the Week - Jump Rope Workout #5
Our instructional videos cover several key exercises and workout routines that target important muscle groups. The individual exercise videos were developed to help teach you proper exercise technique so you can integrate them into weight training workout routines. The workout videos combine several different exercises to form a complete routine along with recommended sets and repetitions. This will help you build lean muscle mass, increase your strength levels and increase gains in overall power. Watch Video >>

Danielle's Daily Food & Fitness Journal

2010-05-17T11:34:00.001-04:00

It's Monday! The #1 day that most people pick to start a diet or lifestyle change. I'm half way through Rhonda Britten's "Do I Look Fat In This" and I'm totally ready to start treating my body like a temple. Sure, I exercise everyday but I'm not always perfect with what I put into my body. When I am, I immediately lose the 10 - 15 extra pounds that I carry around most of the year. That changes today. I want to treat my body with respect by now sabotaging it with unhealthy foods and liquids. I'll you what, Rhonda's book is exactly what I needed. So here I go. I have so many exciting trips and adventures to look forward to. I'm focused....

Danielle's food journal:

Breakfast: 1 whole egg, 1/2 c. egg beaters, Fiber One english muffin, "I can't believe it's not butter spray" - 300 calories.

Snack: apple - 80 calories.

Lunch: 1/2 c. brown rice, 1 & 1/2c. garden salad, baked chicken breast - 350 calories.

Snack: 6 strawberries -

Dinner:1/2 c. brown rice, 1 $ 1/c. garden salad, baked chicken breast, 1/4c. beans - 400 calories.

Danielle's workouts:

AM Cardio: 30 min. Stairclimber.

PM Cardio: 30 min. Cybex Arc Trainer, 30 min. Stairclimber.

Calling all Diehards!

2010-05-12T10:53:00.000-04:00

LIFE ONBOARD EVENT DETAILS

Join Jillian Michaels on the vacation of a lifetime as we sail from Miami to Great Stirrup Cay and Nassau, Bahamas aboard the Norwegian Star October 21-25th, 2010! Experience four days of healthy cuisine, heart-pounding exercise, and live entertainment—all while learning invaluable health and wellness tools to help you reboot your life. Each guest will receive a photo with Jillian, attend a group workout with Jillian and her super team of trainers, and enjoy speaking engagements on how to eat healthier, exercise better, and improve all aspects of your life. And that’s not all! With team sports, high-energy dancing, great comedians, fitness fun for kids and more, the Jillian Michaels Ultimate Wellness Cruise 2010 will be a family friendly, exciting way to get on the road to a healthier, balanced life.

You can choose from one of three live speaking engagements led by Jillian: Fitness, Nutrition, or Life Coaching. You can enjoy the two you don’t select as they are simulcast onto your cabin TVs. Plus, everyone on the ship will have the opportunity to enjoy a group workout led by Jillian and friends.

Whenever you’re not taking steps to improve your life on board, you’ll enjoy the newly renovated NCL Star, home to crystal clear pools, dining at multiple restaurants with delicious and nutritious meals, and gambling in the full service casino.

What’s included:

A photograph with Jillian
Group workout led by Jillian & friends
Live wellness speaking engagement hosted by Jillian
Chance to win an exclusive Meet & Greet with Jillian
Healthy cuisine recommended by Jillian
Live music, live comedy, friendly fitness competitions, team sports and other fun filled activities
Kids wellness activities and contests
More activities to be announced in the coming months!

CRUISE ITINERARY (SUBJECT TO CHANGE)

Thu October 21, 2010 -
Leave Port of Miami at 4pm. All passengers must be on board by 3pm. We recommend that you book a flight that arrives no later than 11am on this date in case of delays.
Fri October 22, 2010 -
Spend the day on Great Stirrup Cay, NCL's private island
Sat October 23, 2010 -
Spend the day in Nassau, Bahamas.
Sun October 24, 2010 -
Day at sea
Mon October 25, 2010 -
Arrive back to Miami, FL at approximately 8AM.

2010-04-28T12:35:00.001-04:00

Weight Control 101

Tuesday, September 16, 2008
by Registered Dietitian

One factor determines your weight …calories.

Controlling your weight comes down to one thing - managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your weight will remain stable. If you end up with excess fuel that isn’t burned, it will be stored as body fat and your weight will increase. Similarly, if you burn more fuel than you take in, you’ll lose weight – it’s that simple. By managing the calories you take in and the calories you burn, you can successfully control your weight.

So why have the majority of adults become overweight or obese in recent decades? Taking in more fuel than the body burns mostly as a result of lifestyle changes. Manual labor is now performed by machines and computers. Very few calories are burned during our daily routine because work, transportation, recreation and entertainment are mostly sedentary. People eat out more frequently and enticing food is offered everywhere in large quantities, day or night. Because humans have a natural tendency to preserve energy and eat even when we’re not hungry, modern lifestyle easily leads to unburned fuel and unwanted weight gain.

Beware of the creeping waistline

Experts predict nine out of ten people will be overweight or obese at some point in their lifetime. However, most people don’t realize they’re becoming overweight because it happens fairly slowly. The average yearly weight gain among adults is one to three pounds. This means most people are off by only 20 to 30 calories a day. Small changes such as skipping those last few bites or taking 200-300 extra steps per day will keep you trim and away from weight loss diets. But keep in mind as you get older, you’re likely to burn fewer calories because your daily routine changes. Because of this, you’ll have to become aware of the calories you take in and how much (or how little) you move. And to keep your weight in check, you’ll need to get on the scale or measure your waistline more than once a year.

Boost your calorie IQ

One of the most effective weight control tools is tracking what you eat. An old fashioned pen and paper work just fine but online trackers also offer support and feedback. After a week or so, you’ll be amazed at how much you learn and your calorie IQ will get a huge boost. Those who consistently track what they eat lose more weight and are more successful at keeping the weight off. Doing so will help you decide where to cut back – skip a regular 20 ounce soda and save 250 calories, switch from whole milk to skim milk and save 50 calories a cup, go for regular coffee instead of a regular blended drink and save 300 calories. If you’d rather reduce the portions of the foods you currently eat, that is a good option. Remember, small changes tend to be the most effective because they withstand the test of time.

Check your surroundings

Scientific studies reveal that your surroundings influence the amount we eat. The bigger the portions, the more you’ll eat. If you see or smell tempting foods, you’re likely to eat them. If you’re in a social setting, at a buffet or drinking alcohol, you’ll probably eat more. If you watch TV while you eat, you’ll overeat. So control your environment by limiting portion sizes, keeping tempting foods out of sight (and out of mind) and game planning before social events. For instance, you may decide to eat or exercise before the party. In any case, be conscious of your environment otherwise you’ll take in more calories without even noticing it.

Step up your activity level

Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, step up your activity level. Start by determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps any way you can – short walks, more chores, pacing while watching TV or talking on the phone and of course, climbing stairs at every opportunity. If you prefer the gym, that’s fine too as long as you’re burning more calories by working harder or adding to your regular workouts. Keep in mind that the more active you are, the more fuel your body burns. This means you can speed up your weight loss efforts or choose to eat more. For current physical activity guidelines, click here.

Monitor your progress and adjust

Monitor your progress at least once a week by weighing in or taking your circumference measurements. For accuracy purposes, it’s best to check your weight at the same time of day with the same clothing. Also, consider weighing in mid week because weight fluctuations tend to occur after a weekend of dining out or indulging. Because weight can fluctuate on any given day, judge your progress over time. If your results aren’t moving in the right direction after any two to three week period, you’ll need to adjust. Reduce the calories you take in or increase movement until you make progress.

Set goals and get support

Set a short term and long term goal and write them down. In doing so, you make a commitment to yourself which helps propel you into immediate action. Healthy weight loss for most people is half a pound to two pounds per week but the more weight you have to lose, the faster you can lose it. One pound of body fat contains approximately 3,500 calories. Use the table below to determine how many extra calories you’ll have to burn or cut out of your diet each day for different weight loss goals.

Finally, get support from a friend, family member or from our online community. The key to weight control is managing calories, and by staying persistent and consistent you’ll eventually reach your goal.

References

1. Vasan RS, Pencina MJ, Cobain M, Freiberg MS, D'Agostino RB. Estimated risks for developing obesity in the Framingham Heart Study. Ann Intern Med. 2005 Oct 4;143(7):473-80.
2. Williamson DF, Kahn HS, Byers T. The 10-year incidence of obesity and major weight gain in black and white U.S. women aged 35-55. Am J Clin Nutr. 1991;53:1515S-1518S.
3. Zhang Q, Wang Y. Trends in the Association between Obesity and Socioeconomic Status in U.S. Adults:1971-2000. Obes Res. 2004;12:1622-32.
4. Hollis JF, Gullion CM, Stevens VJ, Brantley PJ, Appel LJ, Ard JD, Champagne CM, Dalcin A, Erlinger TP, Funk K, Laferriere D, Lin PH, Loria CM, Samuel-Hodge C, Vollmer WM, Svetkey LP, Weight Loss Maintenance Trial Research Group. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 2008 Aug;35(2):118-26.
5. Kruger J, Blanck HM, Gillespie C. Dietary and physical activity behaviors among adults successful at weight loss maintenance. Int J Behav Nutr Phys Act. 2006;3:17.
6. Wansink B, Painter JE, North J. Bottomless bowls: why visual cues of portion size may influence intake. Obes Res. 2005 Jan;13(1):93-100.
7. Wansink B. Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annu Rev Nutr. 2004;24:455-79. Review.

2010-04-28T08:03:00.001-04:00

Walking For Fitness
Only a few have known the real benefits of walking. The fact is, it is very important in keeping the body fit and healthy. Since it is a low intensity exercise, you can sustain more walking time and burn fat easier than running. Although there are online fitness degrees which actually teach their advocates the proper and effective ways on how to stay fit, walking is just one of the best ways a person can enjoy exercising everyday. In many ways it is therapeutic in nature as it is enjoyable which is good for the mind and also makes all parts of the body move. Now, here is the importance of walking for fitness. Read Full Article >>

Success Story of the Week - Alicia
This area is dedicated to weight loss success stories shared by our visitors. These are real stories from real people who have achieved real results. Each person shares their nutritional tips, exercise advice and insight about how they successfully lost weight and kept it off. Learn exactly what these people ate and what specific exercises they used to lose excess body fat and build lean muscle. We hope these stories will provide you with the motivation to make the changes that will make your life healthier and happier. See After Photos >>

Danielle's Daily Food & Fitness Journal

2010-04-26T13:51:00.000-04:00

Monday, Monday. Curious how many of you are planning to exercise today? When is the last time you did a (1) hour weight training workout? Did you know what muscle shrinks when you don't contract them regularly? Guess what takes over all of the extra space? F.A.T. Yikes! The more lean muscle mass you have, the more calories you burn at rest. Do you want to be firm or squishy? I'm hoping today is the day that you make your body a PRIORITY! Go for it!

Danielle's food journal:

Breakfast: 1/2 All Bran, 1pkg. High Fiber oatmeal, 1/2 c. low fat yogurt, 2 coffee - 350 calories.

Lunch: 1c. green beans, baked chicken breast, 3/4c. brown rice - 400 calories.

Snack: Myoplex Lite Shake - 190 calories.

Dinner: Grilled Jenno Turkey burger, 2 c. garden salad, Wishbone spritzer - 250 calories.

Snack: Yoplait light yogurt - 100 calories.

Danielle's workouts:

AM Strength: 60 min. Functional Training Circuit.

PM Cardio - 45 min. Stairclimber, 30 min. Cybex Arc Trainer.

2010-04-22T11:36:00.001-04:00

A Spotlight on Spinach

Take a cue from Popeye and be sure to eat your spinach! Though not guaranteed to give you super strength, spinach is rich in many nutrients, including beta-carotene, iron, magnesium, and vitamin K, and can be enjoyed on all Phases of theSouth Beach Diet. A versatile vegetable, spinach can be tossed in a salad, sautéed in a stir-fry, used as a filling for omelets, or mixed with other ingredients to create a flavorful dip.

Learn more about spinach.

2010-04-22T11:29:00.000-04:00

Medical
The Danger of Diabetes

You may have heard the news that the rate of type 2 diabetes is increasing dramatically. You may also be aware that type 2 diabetes is affecting increasing numbers of children and teens (which is one of the reasons why it's no longer referred to as adult-onset diabetes). And because the symptoms of diabetes develop slowly over time and can be easily missed, many people with diabetes don't even know they have it.

Continue reading to learn why it's so important to know if you have this serious condition — and how to find out. Read more

2010-04-21T11:22:00.000-04:00

Medical
Is Alcohol Good for Me?

Medical studies have shown a link between moderate alcohol consumption and a reduced risk of illnesses likeheart disease. For one thing, moderate use of alcohol tends to raise HDL cholesterol, the "good" kind. But before you add alcohol to your list of healthy foods, it's important to understand more.

Read on to find out what you need to know about alcohol and your health. Read more

2010-04-21T11:17:00.000-04:00

7 Ways to Make Exercise Exciting

Are you bored by the same old fitness regimen? Follow these tips to inject some energy into your workout routine.

Get motivated with these fun ideas.

Eating Your Way to Lower Blood Pressure

Wondering if you should give the DASH plan or the Mediterranean, South Beach, or Ornish diets a try? Find out which eating plans are worth the effort.

Learn more about diets for hypertension.

2010-04-21T11:13:00.000-04:00

Busting Plateaus
There is nothing more discouraging than stepping on the scale after a week of diligent dieting and grueling workouts and not seeing any drop in the number. The plateau is a common problem among dieters and can typically be waited out, but there are measures you can take to keep your metabolism fired up even as you reduce your caloric intake.Get the best way to break a plateau

2010-04-21T11:12:00.000-04:00

Fight fat now!

By Sandy Braz

It’s happened to all of us: You promise yourself that eating just one small serving of fatty food will be enough to satisfy your cravings, whether it’s potato chips, ice cream or a second helping of cake. But new research from UT Southwestern Medical Center in Dallas, Texas, suggests that fatty foods send messages to your brain to keep eating – so beware.

One of the fats studied was palmitic acid, found in foods high in saturated fats such as butter, cheese, milk and beef. When palmitic acid makes its way to your brain, it alters the way in which your brain signals that you’re full – instead your body ignores the signals that suppress your appetite and you overeat.

Moreover, the effects of one night of splurging on food can last up to three days, meaning your efforts at weight management may be derailed for up to 72 hours – during which time you’re likely to eat more than usual. But before you add this information to your worry bowl, researchers suggest that there are ways you can get around palmitic acid’s negative messaging.

What you can do:

1. When you snack, stick to clean snacks such as a handful of nuts or fresh fruit with a dollop of natural peanut butter.

2. Reduce your intake of saturated fats. Opt for low-fat dairy products and lean cuts of beef. The less palmitic acid you consume, the less chance it has of preventing fat-fighting hormones from doing their job.

3. When a recipe calls for any oil or fat, opt for extra virgin olive oil, which contains oleic acid, one of the other fats studied by researchers from UT Southwestern Medical Center. Oleic acid allows your brain to signal you to stop eating.

4. Keep track. Logging what you eat is a useful step when leading a healthy clean-eating lifestyle. You could be ingesting more palmitic acid than you realize. Knowing what you’re eating will keep you mindful and allow you to make better choices down the line.

Photography: Paul Buceta, Model: Rachel Davis, Hair & makeup:
Valeria Nova for Valeria Nova for Tresemmé Hair Care/R.E.D. & MAC Cosmetics

Do you like our Fat Loss section? What would you like to see more of? Write us at webeditorial@oxygenmag.com and give us your two cents. We want to build a great website, just for you!

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2010-04-21T11:11:00.000-04:00

Get slim for summer

By Heather Bainbridge, RD

In Oxygen’s May 2010 issue, we gave you 26 easy-to-make recipes that will help you shed fat without losing an ounce of muscle. To round out your meal plan, here are four more recipes to get you slim for summer.

BREAKFAST: MUSHROOM MEXICAN OMELETTE

• In a nonstick skillet, sauté 1/2 tsp olive oil and 10 slices of baby bella mushrooms for 3 minutes on medium-high heat. Whisk 1 whole egg, 2 egg whites, 1 tbsp milk and seasoning (ground black pepper, dried cilantro, garlic powder) to taste. Pour egg mixture into skillet. Once eggs are set, sprinkle 2 tbsp shredded reduced-fat jalapeño cheese on top.

• Flip and cook through.

• Enjoy with 1 toasted whole wheat English muffin, 2 tbsp sliced avocado and 2 cups cubed melon.

NUTRIENTS PER SERVING: Calories: 486, Total Fats: 16 g, Saturated Fat: 5 g, Trans Fat: 0 g, Cholesterol: 221 mg, Sodium: 788 mg, Total Carbohydrates: 65 g, Dietary Fiber: 10 g, Sugars: 37 g, Protein: 29 g, Iron: 4 mg

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LUNCH: ASPARAGUS AND RED-PEPPER-PARMESAN OMELETTE

• Lightly spray olive oil in a nonstick skillet over medium-high heat. Whisk 1 whole egg, 2 egg whites and 1 tbsp nonfat milk in a small bowl. Pour egg mixture into skillet. Once eggs are partially set, add 1 tbsp diced scallions, 2 tbsp diced red pepper and 4 steamed asparagus spears. Sprinkle 1 tbsp parmesan cheese over top and add 1/2 slice low-fat cheddar cheese. Flip and cook through.

• Enjoy with 1 toasted whole wheat English muffin with 2 tsp light butter and 1 grapefruit.

NUTRIENTS PER SERVING: Calories: 453, Total Fats: 15 g, Saturated Fat: 5 g, Trans Fat: 0 g, Cholesterol: 218 mg, Sodium: 759 mg, Total Carbohydrates: 56 g, Dietary Fiber: 7 g, Sugars: 10 g, Protein: 30 g, Iron: 5 mg

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DINNER: BERRY AND MELON ALMANDINE SPINACH SALAD

• In small bowl, whisk 1 1/2 tbsp balsamic vinegar, 1 1/2 tsp honey and 1/2 tsp extra virgin olive oil. Toss dressing with 2 cups baby spinach. Add 3/4 cup low-fat no-salt-added cottage cheese, 1/2 cup diced cantaloupe, 1/2 cup sliced strawberries and 1 tbsp slivered almonds.

• Enjoy with 1 mini whole wheat pita.

NUTRIENTS PER SERVING: Calories: 370, Total Fats: 8 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 320 mg, Total Carbohydrates: 48 g, Dietary Fiber: 8 g, Sugars: 21 g, Protein: 31 g, Iron: 3 mg

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BONUS DINNER: BAKED HALIBUT WITH LEMON, ZUCCHINI AND GRAPE TOMATOES

• In a glass baking dish, add the juice of 1/2 a lemon, a splash of water and 5 oz halibut. Add 1/2 cup grated zucchini, 10 sliced grape tomatoes and 1 diced scallion to dish. Season with sea salt and pepper to taste. Bake at 400°F for 15 to 20 minutes or until done.

• Enjoy with 1 cup or 1 ear steamed corn and 1/2 cup steamed wild rice.

NUTRIENTS PER SERVING: Calories: 347, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 45 mg, Sodium: 91 mg, Total Carbohydrates: 44 g, Dietary Fiber: 5 g, Sugars:
6 g, Protein: 36 g, Iron: 3 mg

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Pick up a copy of Oxygen today!

2010-04-21T11:09:00.000-04:00

A deal for your health

By Judi Ketteler

You read Oxygen’s May 2010 issue and you’re well on your way to mastering all of your health and fitness goals. Here’s a bonus goal that combines your savvy bargaining skills with your need for a really cheap (but efficient!) treadmill or a pair of used dumbbells – reaching your health goals doesn’t have to cost a fortune.

Goal: Score the best deal on used fitness equipment.

Time Frame: One day to a week.

Benefit: Work on your fitness goals inside your own home on rainy spring days when a jog or a trek to the gym just isn’t an option.

Your Plan: It’s just a matter of honing your detective skills, says New York City certified health and fitness trainer Joan Pagano, author ofStrength Training for Women (DK Publishing, 2005). Here are some of her top tips:

• Start with newspaper classifieds, eBay, Craigslist or other online resources in your community.

• Call around to local gyms to see if they are replacing equipment anytime soon and selling their old equipment.

• Be careful of the old-school all-metal dumbbells – the coating tends to flake off, which can be dangerous if you’re lifting above your head as it may fall into your eyes.

• Always try to get the seller to name a price first, and never be afraid to use silence as a negotiating tactic.

• Visit garage sales. Your neighbors might have great equipment they no longer need – and you could get a friendly discount.

Pick up a copy of Oxygen today!

2010-04-21T10:59:00.000-04:00

Enjoy Exercising Outdoors

The spring season is the perfect time to take a break from the gym and head outdoors. Exercising outside offers many benefits — not only will you enjoy the fresh air, but the natural terrains (for example, hills, grass, sand, and trails) will challenge your body and help you lose weight faster.

Get tips on outdoor exercise.

Drinking and Heart Health

"I've heard that drinking red wine is good for the heart. I don't drink, but should I start drinking for the heart benefits?"

Get the answer from Dr. Agatston.

SouthBeachDiet.com is part of the Everyday Health Network.