Natural, Balanced, Strong

BOSU: The Basics

2011-04-19T15:34:00.001-07:00

My favorite piece of equipment is the BOSU. It's an inflated half dome on a flat platform that can be used with either the dome side or the platform side up, BOth Sides Up. Why is it so awesome? Because just about anything you can do on the floor or on a step, you can do on the BOSU except on the BOSU, it's much more difficult.

The idea behind the BOSU is to build stability in the user by introducing an unstable surface. Standing on two feet on the dome is a bit of a challenge to start. Standing on one foot? Much more difficult. Here is a quick starter guide to using the BOSU.

The BOSU Basic

Step 1. Look at your dome. You'll see that the black ring on the platform has two little triangle shaped handles sticking out on opposite sides. Make sure that they are not pointing at you. You always want to attack the dome from between the handles. Safety first! You will also notice that there are concentric rings on the dome. They are there so you have something to aim at.

Step 2. Pick up your right foot and step up on to the dome. Place your foot on the second circle, toward the top of the dome. Follow with your left foot, also placed on the second circle. This is the sweet spot. It doesn't matter how big or small your feet are, the only place on the dome that you will be able to get some sort of flat spot, is at the top and with your feet on the second circle. You should be able to see the inner most circle between your shoes.

Step. 3. Keep your knees bent and your abs and glutes engaged while you try to balance on top of the dome. Your legs will shake and you will feel like you are going to fall. No worries. Once your muscles become accustomed to the dome, the shaking will stop. You will not be able to hold completely still for long. The dome is designed to prevent that.

Step 4. Step off of the dome and back to the floor. Smile. You made it.

Step 5. The basic exercise. Leading with the right foot, step up with both feet than step back off again and repeat. Right, left, right, left, right, left, right, left, up, up, down, down, up, up, down, down. Every time you step back up, you are stepping up with the right foot first. Do this for 60 seconds then switch feet and lead with the left foot for 60 seconds.

Well done! Play around on the dome and see what you come up with. The possibilities are endless!

Vitamin D: You Probably Aren't Getting Enough

2010-09-29T11:56:00.000-07:00

Osteoporosis, breast and prostate cancer, multiple sclerosis, depression, obesity, high blood pressure, diabetes; vitamin D deficiency is implicated in a diverse array of health issues and has been getting a lot of press lately. I asked two doctors I know their opinion on the subject.

I asked Dr. Alicia Arbaje, a fellow at Johns Hopkins School of Medicine, for her opinion on vitamin D and she believes that it living up to its press, referring to it as "the new aspirin." She stated that in her geriatric patients with a deficiency of vitamin D, supplementation improves mood, muscle strength and, therefore, coordination, and can help with weight loss, particularly in post-menopausal women. The problem is, most of us don't get enough. In fact, if you live north of 40º latitude (a line from approximately Sacramento to Baltimore), there isn't enough sunlight year round for you to make all the vitamin D you need. Not only that, but the darker a person's skin, the more difficult it is for them to produce it. If that weren't bad enough, that sunscreen you wear to protect from skin cancer also prevents your body from producing vitamin D.

The recommended dosage depends on who you ask. The Institute of Medicine's current opinion is that an upper limit of 2,000 IU is safe for most people. This is the same number suggested to me by Dr. Arbaje and also naturopath, Dr. Lidia Tomulet. However, most dieticians who are following older guidelines will recommend much less. Others, like Dr. John Jacob Cannell, executive director of The Vitamin D Council, believe that this limit is too low.

The good news is, there are many foods that contain vitamin D and supplementation can be helpful in overcoming the deficiency. Three ounces of wild-caught salmon has up to 794 International Units (IU), eight ounces of fortified milk has up to120 IU and one egg yolk has 20-40 IU. Some breads and cereals are also fortified with vitamin D.

How do you know if you are deficient? Ask your doctor to do a 25 hydroxyvitamin D3 test. If your results are less than 20 nanograms/milileter (ng/mL), you are deficient according to Dr. Roberta Lee, Internal Medicine Specialist at Beth Israel Medicine Center in a video for WebMD. Vitamin D is fat soluble, which means that excess can build up in your body over time and can lead to unwanted side effects including weakness, heart arrhythmia and kidney stones.

Vitamin D does interact with other chemicals in the body, so if you are taking steroidal medications, choletserol-lowering drugs, orlistat (Alli, Xenical), and some anti-seizure drugs, talk to your doctor before adding vitamin D to your daily routine. Statins, probably including red yeast rice, can raise vitamin D levels.

There is much more to know on this topic and if you would like more information, follow the links below or feel free to send me any questions and I will do my best to get you an answer from an expert!

http://www.ncbi.nlm.nih.gov/pubmed/19543962?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

http://www.webmd.com/food-recipes/tc/getting-enough-vitamin-d-topic-overview

Vegetarian Black Bean Burgers

2010-06-24T10:39:00.000-07:00

I was served these vegetarian burgers while attending class at the Duke School of Integrative Medicine. They are fantastic! The class loved these so much, we asked for the recipe and it was kindly provided by the school's head chef, Cate Smith. I hope you like them as much as I do!

Black Bean Burgers Yields-4 servings

Need to be prepped one day before you want to serve.

1 cup cooked brown or white rice
1 cup vegetarian black beans- ½ cup mashed the other ½ cup whole
4 tbsp of medium prepared salsa
1 tbsp chopped onion
1 tbsp chopped red pepper
1 garlic clove minced
1 tbsp of frozen or fresh roasted corn
1 tsp chopped chipotle pepper in adobe sauce
1 tbsp olive oil

Day 1
1. Heat a sauté pan over medium high heat and sauté the onion, garlic and peppers just until tender.
2. In a small bowl combine all the ingredients except the oil-mashing slightly with your hands. Form into 4 patties. Wrap each one individually and place in the freezer over night.

Day 2
1. Remove 30 minutes before cooking.
2. Preheat oven to 350 degrees.
2. Heat oil in a large non stick pan over medium heat.
4. Add patties and flatten with a spatula, cook until light brown on each side and then place in a 350 degree oven to finish cooking, about 10 minutes total.

Provided by Duke Integrative Medicine & culinary partner Meriwether-Godsey

Cross Trainers vs Running Shoes: They are not interchangeable

2010-06-16T08:38:00.000-07:00

When I am talking to a new client one of the first things I do is look at their shoes. Are they old? New? Covered in grass stains? Cross trainers or running shoes? Many of my clients buy new shoes before the second session because the shoes they think are the most comfortable shoes ever are really just an injury waiting to happen. If you think it is just fine to run a 10K in your cross trainers or to perform a lateral lunge in a pair of running shoes, think again.

There are several differences between cross trainers and running shoes with the main difference being what they are designed for: Running shoes are for running and cross trainers are for most other activities. Running shoes are built with most of the support at the toe and heel, perfectly appropriate for the forward and back motion of your foot while running. They are also pretty cushy to protect your joints from the impact of running on asphalt and cement. What they don't have much of is lateral (side-to-side) support which is what a cross trainer is all about. Most cross trainers have a wide heel-base for stability and a significant amount of material along the outside edges of the shoe. Lateral support is key to stopping your foot from sliding around in your shoe, or even off the sole, during a lunge to the side, a sit back into a squat or while balancing on a BOSU. Because of all this extra support and stability, cross trainers are much less flexible, less cushioned and heavier than a running shoe. For example, my running shoes together weigh less than a pound, while my cross trainers together weigh about a pound and a half. Who needs that extra weight when trying to shave seconds or minutes off their race time?

Using the wrong tool for a job is never a good idea. That analogy extends to shoes. Always wear the right shoe for the activity you are performing, and that may mean you have two pairs of sneakers in your closet. And while you're at it, don't wear old shoes. Shoes have their limits and break down over time. If your workout shoes are more than six months old, you probably need a new pair. If you are suffering shin splints, foot pain, numb feet, hip or back pain after or during exercise, take a look at your shoes. Is the sole worn down or sloping? Are there holes? Are there deep creases in the outsole? You need new shoes.

Want more information on cross trainers? Dicks' Sporting Goods has a really nice breakdown of what to look for here: http://www.dicksportinggoods.com/info/index.jsp?categoryId=222855&backTo=3587191&savePath=2367438.2367454.2866814.2866815.766061&infoType=infosport

And here is a great guide, also from Dicks', about how to fit a running shoe:
http://www.dickssportinggoods.com/info/index.jsp?categoryId=222919

How to Read a Nutrition Label

2010-05-20T20:34:00.001-07:00

Confused by all of the information on a nutrition label? Here is a great article produced by the FDA explaining the information from top to bottom. FDA

Healthy Energy Boost - Zoom Balls

2010-04-28T08:52:00.001-07:00

Need a tasty pick-me-up once in a while? Theses Zoom Balls are yummy and packed with nutritional goodness. Ginseng powder and guarana powder can both be purchased online from Mountain Rose Herbs. Royal jelly and bee pollen can be purchased at Whole Foods.

Zoom Balls

Adapted from a recipe by Rosemary Gladstar

Base

½ cup honey
½ cup nut or seed butter (almond, sesame, peanut, etc.)
1-2 tbsp ginseng powder

Optional Ingredients

½-1 tbsp guarana powder
1-2 tbsp royal jelly
1-2 tbsp bee pollen

Optional Toppings

Flaked coconut
Chopped nuts
Mini-chocolate chips

Mix honey and nut butter together.
Add ginseng and any other optional ingredients to honey-nut butter mixture and mix well.
Roll into balls 1/2 to 1-inch in diameter, or press into bars.
Roll balls in any optional topping you desire, or press into top of bars.

These balls can be made as potent as you like by altering the amount of ginseng and other ingredients you add. Experiment…just not too close to bed time!

Cautions:

1. People with diabetes should be careful with ginseng because it can affect blood sugar levels.
2. Guarana has a similar effect as caffeine. If you are sensitive to caffeine, you may not want to add it.
3. Bee products may elicit the same allergic reaction as a bee sting.

Small Changes Are All It Takes

2010-04-21T10:49:00.000-07:00

I know I usually write some wonderful article that rocks your fitness world, but today I thought I would share something motivating. I have no idea who the original author is, but I thank hir for the words.

You can’t change your entire life.
You can only change your next action.

You can’t change a relationship with a loved one.
You can only change your next interaction.

You can’t change your entire job.
You can only change your next task.

You can’t change your body composition right now.
You can only change your next meal.

You can’t change your fitness level in one day.
You can only start moving.

You can’t unclutter your entire life.
You can only choose to get rid of one thing, right now.

You can’t eliminate your entire debt.
You can only make one payment, or buy one less unnecessary item.

You can’t change the past, or control the future.
You can only change what you’re doing right now.

You can’t change everything.
You can only change one, small thing.

And that’s all it takes.

Exercise Myths

2010-04-14T10:11:00.000-07:00

People are finally starting to believe that a person cannot do a thousand crunches a day and lose belly fat, and that they cannot have a great work out then "reward" themselves with a muffin from Starbucks and still expect to lose weight. Unfortunately, there are plenty of other exercise myths still holding firm in the popular mind. Here are five commonly held beliefs about exercise and why they are wrong.

Myth 1: I will burn more fat if I exercise longer at a lower intensity - This is what we used to think. It makes intuitive sense, but it isn't really the case. The more calories you burn overall, the more weight you will lose. If you bike/run/jump rope/walk faster or with more intensity, you will burn more calories. Days with longer periods of lower intensity exercise (30 minutes at 50-60% of your maximum heart rate, go here to learn how to determine your maximum heart rate) are a great way to get active-rest between days of more intense exercise. For more information, read last week's article about High-Intensity Interval Training.

Myth 2: If I'm not going to exercise hard and often, I'm wasting my time - Something is better than nothing and anything is better than sitting in front of your computer all day. Every bit of research continues to support this. For example, the risk of heart disease was shown to be reduced by regular walking or gardening for as little as an hour a week in a 2004 study.

Myth 3: If I exercise long and hard enough, I will always get the results I want - Realistically, genetics plays an important role in how people respond to exercise. Just because you want to be a competitive body builder, doesn't mean that you have the genetic ability to build huge muscles. You can absolutely change the shape of your body, but even if you do the same routine as your best friend for three months, you two will probably not look the same at the end because every body responds to exercise differently.

Myth 4: Home workouts are okay, but I can't get truly fit without going to the gym - The best exercise routine for you is the one that you will do consistently. If you hate the gym, why would you go? Run, play a sport, join an outdoor boot camp, swim, buy a home gym, play Dance Dance Revolution. Discover what you enjoy and do that!

Myth 5: I'm too overweight to benefit from exercise because I can't do much - Every person of any size and fitness level has the ability to improve her health with even modest increases in activity. Many studies have shown that any increase in activity, taking the stairs once per day or parking a little farther away from the front door of the office, can have a positive influence on the risk for heart disease, diabetes and metabolic disorder. Get up! Go play!

Advanced Interval Training: High-Intensity Interval Training

2010-03-31T12:50:00.000-07:00

High-Intensity Interval Training (HIT) is back in the news again. A small study published in the March 2010 issue of the Journal of Physiology showed that in men, short bursts of intense exercise works just as well for increasing muscle fitness as longer, lower intensity exercise. In this case, fitness is defined as the ability to do work due to increased number of mitochondria (the energy centers of all cells; the more mitochondria you have, the more work you can do before your muscles get tired) and increased vascularization. The same journal published an article back in 2006 reporting the same thing; however, this time the intensity of the work performed by the participants was less. The 2006 study looked at "four and six 30-second bursts of "all out" cycling separated by 4 minutes of recovery" on a special laboratory bicycle, while the 2010 study had the participants performing "10 one-minute sprints on a standard stationary bike with about one minute of rest in between" with each sprint performed at approximately 95% of maximum heart rate. Still uncomfortable to be sure, but only about half of the heart rate one can achieve going "all out".

What does that mean for you? That means that lack of time is no longer a reason to not work out. I already gave you some basic interval training workouts in this article. Here are a few more.

Beginner: Start with 6 intervals of 30 second sprints followed by 90 seconds rest periods. Gradually work up to 12 intervals. Start with a 3 minute warm up and end with at least a 3 minute cool down.

Intermediate: Start with 6 intervals of 30 second sprints followed by 60 second rest periods. Start with a 3 minute warm up and end with at least a 3 minute cool down. Same graph as above except only two lavender bars between sprints.

Advanced: Start with 6 intervals of 30 second sprints followed by 30 second rest periods. Gradually work up to 12 intervals. Start with a 3 minute warm up and end with at least a 3 minute cool down. Same graph as above except with one lavender bar between sprints.

Sprints should be at about 90% of your maximum heart rate. Rest periods should drop to 50%. Alternatively, you could look at it as 90% of maximum effort for sprints and 50% of maximum effort for rest periods. Do these no more than every other day.

More info on this topic: http://www.sciencedaily.com/releases/2010/03/100311123639.htm
Original article: http://jp.physoc.org/content/588/6/1011

Magnesium: Why You Need It

2010-03-17T04:48:00.000-07:00

Magnesium is the fourth most abundant mineral in the body where it is involved in over 300 chemical reactions. It is important for heart health, muscle, nerve and immune system function and bone strength. It is also involved in blood pressure maintenance and the utilization of ATP, the molecule used to power your body. Two studies found that people with higher levels of magnesium in their diets were less likely to develop Type-2 diabetes, so it may act as a prophylactic against the disease. Restless Leg Syndrome and cramping after exercise may just be a magnesium deficiency. If all that didn't make it interesting enough, it is also involved in protein metabolism, important if you are trying to build muscle.

The Recommended Daily Intake (RDI) of magnesium for adult females is 310 - 320 milligrams (mg) and 400 - 420 milligrams for adult males. Where can you get some of this important mineral? Hopefully from foods you are already eating. Here is a non-exhaustive list.

FOOD                                        mg        %DV*
Halibut, cooked, 3 ounces              90         20
Vegetarian Baked Beans, ½ cup 40 10
Almonds, dry roasted, 1 ounce           80         20
Brown rice, cooked, ½ cup          40         10
Soybeans,, cooked, ½ cup           75         20
Lentils, cooked, ½ cup                   35          8
Spinach, frozen, cooked, ½ cup         75          20
Avocado, ½ cup pureed                    35      8
Raisins, seedless, ½ cup packed   25         6
Kidney Beans, canned, ½ cup            35           8
Oatmeal, instant 1 cup                 55         15
Pinto Beans, cooked, ½ cup       35         8
Potato, baked w/ skin, 1 med       50    15
Wheat Germ, crude, 2 tbs              35      8
Peanut butter, smooth, 2 tbs         50         15
Chocolate milk, 1 cup         33      8
Wheat Bran, crude, 2 tbs           45         10
Banana, raw, 1 medium          30   8
Blackeyed Peas, cooked, ½ cup        45         10
Milk Chocolate, 1.5 ounce bar           28         8
Yogurt, plain, skim milk, 8 fl oz    45        10
Milk, 2% or fat free, 1 cup                27          8
Bran Flakes, ½ cup   40         10
Whole Milk, 1 cup                      24          6
Bread, whole wheat, 1 slice         25          6

* %DV = Percent Daily Value as determined by the FDA and based on the 400mg requirement.

If you would like to read more about magnesium, here are two good resources. The first is a government site and the second is a science-filled article with excellent references.

http://dietary-supplements.info.nih.gov/factsheets/magnesium.asp
http://www.thinkmuscle.com/articles/jalali/magnesium.htm

Two Questions About Muscle Soreness After a Workout

2010-03-11T09:09:00.000-08:00

These are two questions sent to me by one of my fans on FaceBook and my answers.

There are two kinds of muscle soreness, acute and delayed onset. Acute soreness occurs during the workout and usually goes away after the exercise is over. Delayed Onset Muscle Soreness (DOMS) occurs 24-48 hours post exercise. There are many theories detailing what causes DOMS, but there is no definitive answer. The kind of soreness we are addressing here is DOMS.

We are all told that you should only work a muscle group every other day. No problem. I have this weird obsession that if I'm not a little sore the next day after a workout, I didn't do as much as I should have. Is that a wrong assumption?

It is a wrong assumption. Just because you aren't sore, doesn't mean that you didn't get a good workout. Soreness of any amount is an indication of muscle injury. A little soreness isn't bad, but a lot means you need to ease back. This is where the principles of progression come into play. Start with low weights and build yourself up. Even if you progress ten pounds in the course of a workout, that's fine. Depending on your goals, you should be able to lift the weight 8-10 times with the last two or three reps being difficult. If you are really looking to build muscle and have the proper diet to back it up, you may be only lifting a weight for 4-6 reps with the last rep being very difficult. Both of these approaches can and will produce muscle soreness if you push yourself too far.

And my next question is if I am still sore 2 days after working a muscle group, should I wait until all soreness is gone before weightlifting again? Hope that all makes sense. Thanks for always answering my questions :)

This is not as easy to answer as it may seem because it depends on why you are still sore. Did you not stretch or drink enough water? Were you sedentary after your workout and now your muscles are stiff from inactivity? Or did you really hurt yourself because you just pushed too hard?

Usually it is fine to workout with a little soreness. In fact, you might find that getting the muscles moving again will help relieve the pain. HOWEVER, if you really hurt yourself in some way (is this a good time to tell the story of how I ran a 5K in the wrong shoes and could barely walk for two weeks?) then you should absolutely take a break. There are other activities that would benefit your body better at this time. Light yoga, stretching, foam rolling and a little ibuprofen if you can tolerate it, are all good options.

Quetions About Strength Training for Women

2010-02-24T12:56:00.000-08:00

Five questions I hear all of the time and the answers I give. These are by no means the exhaustive information on the matter, just a place to start.

1. I don't want to look like a man. If I lift heavy weights will I bulk up?
I can almost promise you that you will not get big, manly muscles. Though there are a few exceptions to this rule, most women have one-tenth the testosterone of a man and it takes testosterone to build big muscles. You just don't have the hormones for it.

2. I'm older, is it safe for me to lift weights?
Absolutely! Not only is it safe, it is mandatory. The Baltimore Longitudinal Study of Ageing found that after 40, women start losing strength and it continues to decline at 8-10% per decade. The only way to address this muscle loss is to do some kind of weight-bearing exercise. You may have specific health needs that should be addressed, so it may be beneficial to speak to a personal trainer, especially if you have arthritis or osteoporosis.

3. I just got here. What exercises should I do?
Start with one exercise per major muscle group. Bench press (chest), lat pull down (back), lateral raise or overhead press (shoulders), bicep curl, triceps press down, leg press or squat, and an abdominal curl. There are many other exercises out there, these are just a few basic choices.

4. Machines or free weights?
Both! Machines tend to be a bit safer for the solo lifter, but they don't provide the core and stability challenge of free weights. And really, there is no reason why you could not incorporate both modalities into your workout. When you are ready to delve into the fun and versatility of free weights, see a trainer to get     yourself off to a safe start.

5. How many times per week should I lift weights?
The American College of Sports Medicine recommends that you lift weights two to three days per week. Perform at least one set of 8 to 12 repetitions and work your way up to two sets of 8 to 12. Remember to never lift with the same muscle group two days in a row. Your muscles need at least one day to recover.

Fun Indoor, Cold Weather Workout

2010-02-17T09:23:00.000-08:00

Here in the Mid-Atlantic region it is cold and windy with snow piled up to four feet high. Folks in the Midwest may scoff at a mere four feet, but I assure you, this is huge for our area. Clearly, no one is going to the gym, but this is no reason not to work out at home! Here is a game you cam play at home and the only equipment you need is a deck of cards.

In this game red equals push ups and black equals squats. Face cards are worth 10 repetitions, aces are worth one and everything else is face value. Shuffle a deck of cards and spread them out on the floor or a table or wherever. Turn over a card. Four of hearts? Four push ups. Go. Turn over another card. Eight of clubs? Eight squats. Go. The goal here is to try to finish this in under 15 minutes. Yes, it's difficult, but think of the sense of accomplishment! Feel free to shake things up by adding in some squat thrusts or mountain climbers. Is there some other whole body exercise you like? Throw in a set or two of those. This should be fun! Now have at it!

Push Ups - These can be done on your knees or toes. Knees up on a cushion, like a BOSU or several firm pillows. You can alternate regular, wide-armed push ups with triceps push up where your hands are almost directly under your shoulders and your arms graze your sides as you lower and raise yourself. You can vary the pressure on the push up. Push outward on your hands, inward, down into the floor. Feeling feisty? How about on set of plyo push ups where you push up hard and your hands leave the floor for a second? Make sure you land with bent elbows.

Squats - So many variations! You can start with a standard body-weight squat with the movement initiating from the hips and the weight through the heels. You can do a walking lunge with 90 degree angles in each knee. Split squats, or repeater lunges as they are sometimes called. You can squat to a chair if you need a break. You can also do a squat jump. Begin with your feet shoulder width apart and your hands behind your head. Do a basic squat, then at the bottom of the squat push off through your toes, extending your feet as your jump into the air. Land on the balls of your feet and roll back to your heels.

Squat Thrust - Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, push your feet backwards into a plank position, jump feet back between hands and stand up straight. Keep you abdominals engaged. Add intensity by adding a jump after you stand up.

Mountain Climbers - Start in a plank position on the hands and toes. Bring the right knee in towards the chest, resting the ball of the foot on the floor. This is your beginning position. Jump up and switch feet in the air, bringing the left foot forward and the right foot back, while keeping the hips as level with the ground as possible. Continue alternating the feet as fast as you safely can for the prescribed number of repetitions.

What is Food?

2010-02-10T09:43:00.003-08:00

I was flipping channels one evening and caught a show called Modern Marvels. The modern marvel featured in this episode was corn. I had no idea that corn was modern nor that it was marvelous, so I watched. The narrator went on at length about how corn is dried and ground into different sized meals for different uses while I watched huge machines process thousands of pounds of corn. At some point in the show a worker poured out a bag of corn meal as the narrator declared, "This meal is ready to be shipped off to be made into food." Really? The corn needs to be made into food? I thought corn already was food. I think this is one of the reasons we Americans are so confused about what to eat: Things that were once thought of as complete in themselves are now considered ingredients.

There is an insightful book written by Michael Pollan called In Defense of Food: An Eater's Manifesto, that does a good job of exploring this attitude of commercialized, industrialized food. He offers advice on how to eat in the very first chapter, "Eat food. Not too much. Mostly plants.", then spends the rest of the book explaining what "food" actually is and how we got to the place we currently are. Most of the foods we eat today come in bags or boxes, are overly processed so that nutrients must be added back into them and are more "food-like substances," to use Pollan's words. Food has become a vehicle for delivering micro- and macronutrients. We look at protein, carbohydrate and fat content. We decided which juice to buy based on if it has enough antioxidants in it, not necessarily which flavor we prefer, if we even buy juice at all because, well, it's all sugar anyway. We choose bread based on calorie count and fiber content. Better questions to ask of your food are, "How many ingredients are in this bread?" and "Would I use these ingredients if I made this myself?" If you wouldn't use the ingredients, or worse yet, have no idea what they are, don't eat it.

Where is real food to be found? Mostly on the perimeter of the store. Fruits and vegetables. Unprepared meats, no marinades you didn't make yourself. Whole grains like oatmeal, quinoa, barley and wild rice. Beans, even if they are in a can, just make sure to rinse them well to help get rid of some of the added salt. Dairy is fine for most people, but small ingredient lists here are the key. Ice cream is dairy, but how many other ingredients are in there? High fructose corn syrup? We all know that isn't to be found in nature. Read the ingredient list on your yogurt. You might need to change brands.

Take a look in your cupboards and refrigerator. How many items arrived directly from the plant or animal? Count the number of fruits and vegetables, fresh or frozen, and compare that to the amount of grain-based foods you have sitting around in boxes. How many boxes of Pasta-Roni or instant mashed potatoes do you have? Is that a box of Tasty Cakes? As a nation, we are trading our health for convenience and artificial flavors. You don't have to.

You Are What You Think

2010-02-03T08:04:00.001-08:00

I and many others have written on the concept of not being able to out-train a bad diet. If you exercise seven days a week and go home and eat nothing but potato chips and ice cream, you will not become healthy or lean. Another thing you cannot out-train is a negative self-image. You truly are what you think.

There is a mountain of research on the mind-body connection and all of it indicates that changing our thoughts is the first step to changing our lives. How people view themselves when they are ill, as a victim or a fighter, is a good predictor as to the outcome of their illness. There have even been studies done in which people meditated themselves into weight loss. They focused their thoughts on what they wanted to look like during a daily meditation with no other support and they lost weight. What you believe is what you become. "I am a good parent." "I am a good provider." You believe these things about yourself and they are true. If you believe that you are a person who eats healthily, you will become one because you will look at your food choices from a healthy eater's point of view. If you believe that you are a fitness oriented person, you might choose to go to the gym instead of sack out on the couch after work, no matter how tired you think you are. You get to choose your attitude toward your body, your fitness and your life.

Here is your opportunity to become the person you have always wanted to be: a risk taker, an eco-activist, a pioneer, a fitness model, an entrepreneur, a rodeo clown. Make a choice and then let people know about it. Ask for their support and then refrain from making self-deprecating comments when someone compliments you on your efforts. Say, "Thank you." The fewer times you say the negative words out loud ("I will never be good at this."), the less likely the thoughts are to return. The more often you accept a compliment, the more likely you are to believe it ("I am looking healthier these days!"). The more you believe something about yourself, the more likely you are to continue to live like that person.

You get to define who you are. Not your parent's voice. Not society's voice. Your voice. So, who are you? What are you? Really. What was the first thought that came to your mind? Was it negative? "I'll always be fat no matter what I do." Was it positive? "I am a fitness machine. Go me!" Be conscious of your thoughts and choose them carefully because they create your world. Next time you ask me how I'm doing, pay attention to my answer.

What's for Dinner: Vegetarian Chocolate Chip Chili

2010-01-22T06:43:00.000-08:00

Tasty and chocolaty! What else could you ask for from a nutritious dinner? The main source of fat in this dish is extra virgin olive oil, so if you want to decrease that number, use less when sauteing the eggplant.

Nutrition Information:
Servings: 4, Calories per Serving: 360, Fat: 14g, Carbohydrates: 56g, Protein: 13g
Vitamin A 57% Vitamin C 95%
Calcium 13% Iron 25%

Ingredients

3/4 cup frozen corn
2+1 tbsp EV olive oil
1 medium eggplant
1 medium onion
4 cloves garlic, minced or pressed

1/2 jalapeno pepper (optional)
1 tsp smoked paprika
1 tsp coriander
1 tbsp cumin
1/2 tsp chili powder
1 tsp cinnamon
sea salt
black pepper

1 cup vegetable broth (optional)
2 cans black beans (15 oz each)
1 can fire-roasted diced tomatoes (14.5 oz)
1 tbsp lime juice
2 tbsp semi-sweet chocolate chips

Method

1. In a large skillet, roast thawed corn kernels over medium-high heat for 3 to 5 minutes, until brown. Move to a medium sized bowl and set aside. If you live by a Trader Joe's, you can buy their Fire Roasted Corn instead, it's what I use.

2. Add 2 tablespoons of extra virgin olive oil to the skillet over medium heat. Add in diced eggplant with a pinch of salt. Sautee´ for 10 minutes. Add to the corn and set aside.

3. In a large saucepan, heat remaining 1 tablespoon of extra virgin olive oil over medium heat.

4. Add diced onion, and cook for 5 minutes.

5. Add 4 cloves of prepared garlic to the onions, and cook until the onions are translucent, 3 minutes.

6. Blend in jalapeno pepper, paprika, coriander, cumin, chili powder cinnamon, salt, and pepper.

7. Stir constantly for 1 minute.

8. Add fire-roasted diced tomatoes, black beans, vegetable broth if using, and lime juice.

9. Simmer for 15 minutes, stirring frequently.

10. Add corn and eggplant mixture.

11. Add 2 tablespoons of semi-sweet chocolate and stir until just melted and serve.

Adapted from Core Performance

Exercise Matters

2010-01-13T06:46:00.000-08:00

I have more than one client who has had difficulty losing weight. We try new things and sometimes they work, sometimes they don't. They key is to keep changing things up until we find the combination of food and exercise that works for them. One of the things I think it is very important for them and everybody else to understand is that an overweight person is not necessarily an unfit person. I have said this before, but I recently read a study published in 2007 that followed 2087 men and 516 women aged 60 years or older for up to 28 years. The people in this study ranged from normal weight (BMI 18.5- 24.9) to obese Class II (BMI ≥ 35.0).

The results of this study indicated that:

... low fitness predicted higher risk of all-cause mortality after adjustment for potential confounding factors, including adiposity. Fit individuals had greater longevity than unfit individuals, regardless of their body composition or fat distribution. Our data provide further evidence regarding the complex long-term relationship among fitness, body size, and survival. It may be possible to reduce all-cause death rates among older adults, including those who are obese, by promoting regular physical activity, such as brisk walking for 30 minutes or more on most days of the week (about 8 kcal/kg per week), which will keep most individuals out of the low-fitness category. Enhancing functional capacity also should allow older adults to achieve a healthy lifestyle and to enjoy longer life in better health.

These results show that even you are overweight, you will still be healthier if you continue to exercise and eat well. Your risk for cardiovascular disease, heart attacks, diabetes, high blood pressure and premature death will remain lower than your inactive counterparts as long as you continue to take care of yourself even if you don't lose a pound ever!

Keep moving and don't let weight loss be your motivator. Continued good health and a longer life is a better payoff, don't you think?

The article can be found here: http://jama.ama-assn.org/cgi/content/full/298/21/2507

Why Men Lose Weight Faster Than Women

2010-01-07T11:04:00.000-08:00

In general, men lose weight faster than women and they eat more while doing it. It has little to do with hormones and amount of exercise and more to do with the fact that men tend to be larger and heavier than women and so, need more calories per day just to survive. There are several different equations used to determine daily calorie needs, but my favorite is the Katch-McArdle equation because it takes into account actual lean body mass without making any assumptions. The formula is: BMR = 370 + (9.79759519 x Lean Mass in pounds), then BMR x TDEE. We'll look at some numbers, but first a few definitions.

BMR - Basal Metabolic Rate - your daily caloric need before factoring in activity level

TDEE - Total Daily Energy Expenditure - BMR times a multiplier based on activity level
     Sedentary = 1.2 (little or no exercise, desk job)
     Lightly active = 1.375 (light exercise/sports 1-3 days/wk)
     Moderately active = 1.55 (moderate exercise/sports 3-5 days/wk)
     Very active = 1.725 (hard exercise/sports 6-7 days/wk)
     Extremely active = 1.9 (hard daily exercise/sports & physical job or
         2X day training, i.e. marathon training etc.)

Caloric Need for Weight loss - TDEE - 500cal, leads to 3500cal/wk deficit and 1lb/wk fat loss

*A 150 pound, 35% body fat (150 x 0.65 = 97.5lb of lean mass) female who is moderately active 3-5 days per week, looks like this:

BMR = 370 + (9.79759519 x 97.5) = 1325
1325 x 1.55 = 2053 calories per day to maintain weight
To lose weight: 2053 - 500 = 1553 calories per day

*A 200 pound, 35% body fat (200 x 0.65 = 130lbs of lean mass) male who is moderately active 3-5 days per week, looks like this:

BMR = 370 + (9.79759519 x 130) = 1644
1644 x 1.55 = 2548 calories per day to maintain weight
To lose weight: 2548 - 500 = 2048 calories per day

In this example, our 200 pound male gets to eat 500 calories a day more than our female and he still loses weight. The difference would be even greater is the female was smaller, say only 135lbs at 35% body fat on a 5'2" frame. Her weight loss calorie need would only be about 1400 calories per day. The male eating over 2000 calories per day is less likely to be hungry than the 1400 or 1500 calorie per day female. He might even decide to cut out a few more calories per day to increase his weight loss, the female can't cut too much more before venturing into unhealthy territory, especially if she is exercising closer to five days a week. It isn't fair, but it is true. Most men will lose weight faster than most women and now you have the math to prove it.

No-Excuses Workout

2010-01-04T12:24:00.000-08:00

Warm-up
Jumping jacks, jog in place, light jump rope...what ever makes you happy. The idea is to get your heart rate up a little.

Body-weight Squats
* Standing, arms straight out in front, feet shoulder width apart and straight ahead
* Initiate movement from the hips, sit back and down until the thighs are parallel to the floor, or as far as is comfortable
* Return to standing position by pushing forward through the hips and up through the heels

REMEMBER:
* Do not let knees slide forward past toes during movement
* Do not let knees collapse to the inside during the movement
* Keep arms extended in front to allow you to sit back more comfortably
* Keep chest up and back flat

Squat-thrusts
* Begin in a relaxed standing position
* Bend your knees and lower your body to the floor, put your hands on the floor in front of you
* Quickly punch your legs back behind you into a push-up/plank position
* Jump your knees back up to your chest
* Return to standing
*OPTIONAL: To make it even harder, add a jump before each squat-thrust

REMEMBER:
* Don't sacrifice technique for speed; keep your back flat and don't let your knees or hips sag
* Extend legs completely when in the push-up/plank position
* If adding the jump, focus on landing with hips back and knees soft

Push-ups
* Begin in plank positon, either with toes or knees on the floor
*With your abs tight, lower yourself until your arms are parallel to the floor. Further if your shoulders can handle it.
* Push up in a slow and controlled fashion

REMEMBER:
* Keep your back flat and don't let your knees or hips sag

Step-up & Press
*Use a stair step or a stable box and a set of light hand weights, two soup cans or partially filled milk jugs for this move
*Start with the weights at your shoulders, palms facing each other
* Step up with right leg lifting the left leg out slightly behind you and press the weights straight up over your head
*Left foot goes back to the ground first and weights return to position in front of shoulders
*Alternate sides

REMEMBER:
*Control the trailing leg. If you lift it too far behind you, your lower back will hurt
*Control your return to the ground

Squat Jumps
*Begin with feet just wider than shoulder width apart
*Squat as described above except reach toward the floor
*From this position, jump straight up and raise your hands toward the ceiling
*Land on the balls of your feet and return to a squatting position reaching toward the floor
*Repeat

REMEMBER:
*Keep your abdominals engaged
*Land with your knees soft to prevent injury

Do all five exercises without taking a break. This is five minutes of all out effort. Rest for 2-3 minutes and repeat. Three rounds of this circuit is a great indoor workout when it is too cold, hot, muddy, windy, out of synch with your biorhythms to get to the gym. No excuses!!

The Vegetarian Athlete

2009-12-17T11:28:00.000-08:00

A position paper by the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine, states that up to 4.8 million Americans follow some kind of vegetarian diet (ADA, DC & ACSM 2000). Other sources put that number even higher. Are all of theses people muscle-free, granola types? No, they aren't*. Can you be a vegetarian and still get all of the nutrients you need, especially protein? Yes you can, but you will need to pay special attention to eating a varied and balanced diet. Here are some suggestions from Catherine Reade, MS, RD, owner of a nutrition consulting firm in Colorado. Please note, these recommendations are for people who compete, your needs may be lower than those listed.

Choosing Protein. In general, make protein 12 to 15% of your diet. Plant protein does not digest as well as animal protein, so vegetarians have higher protein requirements: about 1.5 to 1.8g of protein per kilogram of body weight. Maybe more if you are looking to really build muscle.
Meeting Protein Needs. If you are eating eggs and dairy, you are probably fine. If not, consume more protein-rich plant foods. Most plant proteins need to be combined to provide a complete protein, i.e. beans and rice, hummus and pita.
Iron. Eat iron from sources like legumes, dark, leafy greens, nuts, seeds, raisins, whole and enriched grains. Broccoli and bok choy are not only high in iron, but in vitamin C as well, which helps absorption of iron.
Gaining and Losing Weight. If you lose too much weight on a vegetarian diet, add more beans, dried fruits, smoothies and starchy vegetables like potatoes, and increase healthy fats like avocados and nuts. If you gain weight, decrease portion sizes of the calorie-dense foods above and eat more fruits and vegetables. You are a vegetarian after all!
Meeting Calorie Needs. Just like an omnivore, eating small meals throughout the day is best for most people. Your meals might look larger because of the volume of vegetables it takes to meet you calorie goals.
Meeting Carbohydrate Needs. As always, choose high-fiber carbs like whole grains, fruits, vegetables and beans. Many experts recommend eating 5 to 10grams per kilogram of body weight per day - or 2.3 to 4.5grams per pound of body weight per day.

*Kara Lang, vegan, plays forward for the Canadian soccer team and, at only 21, is already Canada’s 4th-leading all-time international women’s goal scorer.
*Scott Jurek, Ultramarathoner and 7-time winner of the Western States 100-mile Endurance run and was selected as UltraRunning Magazine’s North American Male Ultrarunner of the Year in 2003-2005 and 2007.
*Carl Lewis, 10-time Olympic track and field medal winner, was vegan during his best years.
*Brendan Brazier is a 2-time Canadian 50km Ultra Marathon Champion and professional ironman and has been vegan for over 6 years

Desk Yoga: Keep Limber at Work

2009-12-09T10:11:00.000-08:00

You are already doing yoga at the gym once or twice a week, I know, but wouldn't it be great to get that stretched out, relaxed feeling during the day? Sitting at a desk for eight hours or more a day wreaks havoc on your body. Here are seven stretches based on yoga poses that can help you get through the day a little more relaxed and hopefully, ready to drop by the gym after work!

If you are wearing high heels, take them off before performing these stretches. Do 3-5 repetitions of each move on each side if appropriate.

1. Neck Rolls - Let your chin drop down to your chest. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, but not too far back, and then the left ear to the left shoulder. Keep the shoulders relaxed and do not rush through areas of tightness.

2. Cat-Cow - Place both feet flat on the floor. Place your hands onto your knees. On an inhale, arch the back downward and look up toward the ceiling. On the exhale, round the spine up and let your head drop forward.

3. Seated Forward Bend - Push your chair away from your desk. Place both feet flat on the floor. If you can, interlace your fingers behind your back. Otherwise, lift your arms as far behind you as is comfortable. Straighten your arms, drawing the interlaced fingers down. Hinge forward at the waist, bringing your interlaced hands up toward your desk. Rest your chest on your thighs and release your neck.

4. Seated Spinal Twist - Turn so you are sitting sideways in your chair. Place both feet flat on the floor. Twist towards the back of the chair, holding the back with both hands. Turn the chair the other way and repeat.

5. Standing Pigeon - Stand up. Place the left knee and shin onto your desk parallel to the edge of the desk. If this is too high for you, use the edge of your chair. Bend forward from the waist over your left leg. Repeat on the other leg.

6. Wrist Stretch - Stand up. Turn your hands so that the wrists face your computer and the fingers face the edge of the desk. Lean in to the wrists and flatten your palms as much as possible.

7. Chest stretch - Bring your arms out to your sides in goal post position. Keeping your upper arm parallel to the floor, try to touch your shoulder blades together. Feel the stretch in your chest.

Maintaining During the Holidays

2009-12-02T09:53:00.000-08:00

The holidays are upon us and so are all of our excuses to not take care of our health. Too many parties, dinners, family members pushing fudge and cookies and positively no time to get into the gym. The pressures are many, but we don't have to give in. We are in control of very few things in this world, but one thing that we are in absolute control of is what we eat.

Here are a few tips to help you make better choices while you are out and about.

Thanksgiving, Christmas and New Years Eve each only encompass one day. One. On these days, allow yourself to have some fun. Have a dessert or a cocktail. Watch portion sizes and you can eat just about anything.
Before you go to a party, eat a little, but not a full meal. Who are we kidding? You are going to sample the food even you just ate a five-course dinner! Hopefully it will be easier if you had a healthy mini-meal before you arrive.
If the buffet is full of finger foods and hors d'oeuvres, make a lap and decide what looks good and then choose your top four. Allow yourself two of each of those four.
Start with the veggies! Go for one or two of the treats and then back to veggies. Eat as many veggies as you can stand.
If you are attending a sit down dinner, maintain your normal portion sizes. 3-5oz of protein, 1/2 cup of starch (carbs), a tablespoon or two of other sides and all of the steamed/roasted/grilled vegetables you want.
Have a cocktail if you like, but alternate with sparkling water. If it is available, a twist of lemon or lime is always a nice addition to fizzy water.
Do not feel guilty turning down food. This is important! You are in control, not the bearer of the food tray. When you are at your limit, simply say "No, thank you," and move on.
Conversely, don't be the person who pushes food on people. If someone says no, let it go. It is not a personal attack on your cooking.
Lastly, you really do have time to workout. You can still go in before or after work and on weekends. Make the goal three days per week. Three workouts per week are the minimum if you want to maintain during the holidays. If you make it in more, great!

You can do this!

High Blood Pressure and High Fructose Consumption

2009-11-25T08:27:00.000-08:00

Fructose is a naturally occurring sugar found all over the Western diet. Once, the most abundant source of fructose in our diet was from fruit. Then we started using cane and beet sugars, commonly called sucrose on food labels, which is a sugar composed of two smaller sugars linked together, glucose and fructose. When sucrose became expensive to use in manufacturing, high fructose corn syrup (HFCS) was invented. And then it was put in everything. Now we eat more fructose as "added sugar" in the form of sucrose and HFCS, than ever before. How many teaspoons of table sugar did you put in your coffee this morning? 50% of that was fructose. Have a soda? 55% of that was sugar was fructose. Go to your kitchen and take a look at the ingredient list on your loaf of bread. HFCS there? Thought so. What about your salad dressing? Pasta sauce? Yogurt?

A survey analysis presented at the American Society of Nephrology's 42nd Annual Meeting and Scientific Exposition in San Diego, California, in October 2009, suggests that a diet high in fructose can lead to high blood pressure. This study included over forty five hundred people with no prior history of high blood pressure. Fructose intake was determined by questionnaire and included foods like bread, sodas, candy and other prepared foods, but fruit was not considered due to the high concentration of compounds that have beneficial effects on blood pressure and the fructose present is not an "added sugar," it is there naturally. What they found was that fructose intake in the form of added sugars greater than or equal to 74 grams per day, the equivalent to two and a half to three cans of soda, is "significantly and independently associated with higher blood pressure levels in the US adult population with no previous history of hypertension.”

In another study, Spanish researchers found that feeding men 200 grams of fructose per day on top of their regular diet raised their blood pressure significantly after only two weeks. What they also found was that this was a reversible effect. Two months after the extra fructose was removed from their diets, most of the participant's numbers returned to normal.

The American Heart Association suggests that women should eat no more than 25 grams (100 calories) of added sugar per day, or six teaspoons, and men should keep it to 37.5 grams (150 calories) or nine teaspoons. However, on average Americans consume 90 grams (355 calories) or about 22 teaspoons of added sugar each day. 16 grams more that can cause high blood pressure. Your job? Read labels. Know what you are eating. The more pre-packaged foods you eat, the more likely you are to be eating more added sugar than you think!

Here are links to the studies:
http://www.asn-online.org/press/Renal%20Week-09/1b-Jalal%20abstract.pdf
http://www.nlm.nih.gov/medlineplus/news/fullstory_89762.html

Numb Feet During Exercise

2009-11-18T04:32:00.000-08:00

Numbness or tingling of the feet while on an elliptical trainer or on the treadmill is not that uncommon and has several different potential causes, including tight shoes, lack of motion in the feet, improper posture and form, spinal misalignment, diabetes, and neuroma. Most of these are easily addressed, however, a few require a visit to the doctor.

Most commonly exercisers tie their shoes too tightly or are wearing a shoe that is too small. When you are looking for a running shoe, you generally want one that is one size larger than what you normally wear to account for the swelling that happens during exercise. Ellipticals in particular are designed to alleviate the pressure of exercise on the hip and knee joints and because of this, there is little motion in the foot. So, wiggle your toes, reverse directions, and try not to spend too much time on the balls of your feet. Clearly, this isn't the issue on a treadmill!

Improper posture and form can pinch nerves that go to the feet causing the numbness and tingling. Stand up straight, hips tucked forward, tummy tight. Don't lean forward from the hips or slouch. Even small movements in your shoulder position can translate to your feet and cause discomfort. And for Pete's sake, stop reading! Straighten out your neck and pay attention to your exercise!

A trip to the chiropractor or a few easy exercises may be all it takes to relieve any discomfort caused by a spinal misalignment. It isn't unheard of to have a pinched nerve in the lumbar or sacral region cause pain or tingling in the feet.

If you are at risk for diabetes and your foot discomfort extends beyond your workouts, you may want to get to the doctor because this can be a sign of the disease. It never hurts to ask.

A neuroma is a thickening of nerve tissue caused by compression and irritation of the nerve. You may have a neuroma if you have one or more of these symptoms, 1) tingling, burning, or numbness, 2) pain and 3) a feeling that something is inside the ball of the foot, or that there's a rise in the shoe or a sock is bunched up. Again, these symptoms will probably extend outside of exercise. A podiatrist can help with the diagnosis and treatment of a neuroma. For more information, visit FootPhysicians.com (http://www.footphysicians.com/footankleinfo/mortons-neuroma.htm).

What's For Breakfast?

2009-11-11T12:18:00.000-08:00

We are so rushed in the morning that it can be difficult to come up with quick, healthy breakfasts to eat as we run out the door. This quinoa (pronounced keen-wah) egg bake is great to make on a Sunday night then reheat in the microwave for the rest of the week.

The quinoa in this recipe gets baked in the oven so it doesn’t need to be precooked. Instead, it settles into the bottom of the pan and creates a moist crust. Quinoa can be found at Trader Joe's, Whole Foods, most food co-ops and health food stores and sometimes in the organic aisle at regular grocery stores.

Nutritional Information:
Servings: 6, Calories per Serving: 210, Fat: 9.3g, Carbohydrates: 13.5g, Protein: 17.6g
Vitamin A 7% • Vitamin C 1%
Calcium 28% • Iron 9%

Ingredients
1 teaspoon butter
1/2 cup uncooked quinoa
4 whole eggs **
6 egg whites
1 1/4 cups 1% or non-fat milk
1 tablespoon chopped garlic
1 teaspoon chopped thyme
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups packed baby spinach, roughly chopped (may also use drained frozen spinach)
1 cup finely shredded Romano or Parmesan cheese

**4 eggs plus 6 egg whites may be replaced by 8 egg equivalents of egg beaters.

Method
Preheat oven to 350°F. Grease an 8-inch x 8-inch glass or metal baking dish with butter; set aside.
Put quinoa into a fine mesh strainer and rinse until cold running water until water runs clear; drain well.
In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper and quinoa. Stir in spinach then pour mixture into prepared dish. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more. Set aside to let cool briefly, then slice and serve.

Adapted from a Whole Foods recipe.

Post Workout Nutrition

2009-11-05T19:09:00.000-08:00

New research is always being conducted on the best foods to eat after a workout and much of that research focuses on the ratio of carbohydrates to protein in the food. Research supports anywhere from a 2:1 to a 4:1 ratio of carbohydrate-to-protein. That means for every 1 gram of protein you eat, you should eat 2, 3 or 4 grams of carbohydrate. Why such a wide range? Mostly because there are such a wide range of metabolisms out there. For the non-competitive masses, the 2:1 or 3:1 ratio is the way to go. If you are training for an endurance race, like a marathon or triathlon, eating a higher carb ratio like 4:1 may be a better plan so that you can replace more of the sugar you burned during your long workout.

Depending on what time of day you workout, you may be eating a post-workout snack, maybe 150-200 calories, or a full meal, maybe dinner. What are some good choices?

Snacks
Kashi GoLean Crunchy! - These bars range from 130 to 180 calories and many of them have a little chocolate. Great after workout snack!

1% Chocoalte Milk - 8oz of reduced fat chocolate milk can have 180 calories, and 8 grams of protein. Milk is the perfect snack because the protein in milk is the most easily digestible for most of us.

Apple with Peanut or Almond Butter - A medium sized apple and a tablespoon of nutbutter. Yummy!

Meals
3oz lean meat (baked, broiled or grilled turkey or chicken breast, fish) 1 cup cooked quinoa and all of the steamed, grilled or roasted vegetables you want

1/2 cup beans (lentils, pinto, black), 1 whole wheat tortilla, 1 tbs Fage yogurt, all of the steamed, grilled or roasted vegetables you want

3oz pork lion, 1/2cup mashed potatoes, all of the steamed, grilled or roasted vegetables you want

These are only a few options. If you would like more suggestions, let me know and we'll talk about it!

Supplement Bars

2009-10-28T09:12:00.000-07:00

When you are pressed for time and starving, having a supplement or snack bar around to help you get to the next meal isn't always a bad thing, but not all bars are created equal. Some are filled with sugar alcohols and artificial flavors, while others have as few as three natural ingredients. Here are some that are good for you and tasty!

Snack Bars

Kashi GoLean Crunchy! - These bars range from 130 to 180 calories and many of them have a little chocolate. Low in fat and high in fiber, these are great any time.

Kashi TLC Bars - Coming in at only 120 calories, but 5-7 gram of protein per bar, these are a perfect mid-morning snack. Trail Mix and Cherry Dark Chocolate are particularly good.

LaraBars - Many of the bars only have three ingredients: fruit and nuts. The calories are little higher on these bars, up to 220, but they count as one serving of fruits and the provide Omega-6 fatty acids and 4 grams of fiber. Good stuff.

Luna Bars - 170-180cal per bar. These are packed with fiber and protein and make a great pre- or post-workout snack. They also come in mini-size with only 80cal per mini.

Meal Replacements

Clif Builder's Bar - At 270cal and 20g of protein per bar, these are the only all natural, high protein bar on the market. There are others with a lower carbohydrate count, but they contain artificial sweeteners. Avoid the chocolate flavor, but the chocolate mint, vanilla almond and peanut butter are good!

Pure Bars - Only 200cal per bar, so you will need a piece of fruit or a slice of turkey jerky with this one, but they are 100% natural, vegan, organic and they provide one and a half servings of fruit! And a little pricy. But good! You could easily cut these in half and make two snacks out of one bar.

These are just my suggestions. Most of the bars I have chosen here are all relatively low in fat, but you will find that there are many other all-natural bars available that have quite a few calories from fat because they contain nuts. This isn't necessarily a bad thing, just make sure that your daily fat intake stays within your limits. Eat clean and eat often!

Interval Training: What To Do

2009-10-23T12:17:00.000-07:00

You sat down with a calculator and you determined your three interval training ranges a while ago, right? Great! (If not, look here for a guide.) Here are some workouts you can apply those numbers to. Interval training is great for building endurance and losing weight. For weight loss, you can add these to 30 minutes spent in Range 1, or do these on alternate days from your 30 minute in Range 1 workout.

Easier Workout #1: 15 minutes
      Warm Up                 Work Active Rest
    3min Range 1           3min Range 2                 3min Range 1

                                        Repeat Work/Rest cycle 2 times

Easier Workout #2: 17 minutes
Warm Up                     Work                      Active Rest
    3min Range 1              4min Range 2             3min Range 1

                                       Repeat Work/Rest cycle 2 times

Hard Workout #3: 19 minutes
     Warm Up                     Work                         Active Rest
    3min Range 1            5min Range 2       3min Range 1

                                       Repeat Work/Rest cycle 2 times

Hard Workout #4: 15 minutes
    Warm Up                     Work                         Active Rest
3min Range 1             30sec Range 2              1min Range 1

                                       Repeat Work/Rest cycle 8 times

Harder Workout #5: 15 minutes
   Warm Up                        Work                           Active Rest
3min Range 1              90sec Range 2                   90sec Range 1

                                       Repeat Work/Rest cycle 4 times

Tempo Is Important

2009-10-14T10:04:00.001-07:00

Does it matter how fast I lift this weight? I hear this every day and the answer is always, Yes! The speed at which you perform an exercise alters the efficacy of that exercise. A ten pound dumbbell doesn't always provide ten pounds of resistance.

If you are doing a bicep curl and you lift the weight as fast as you can and come to a sudden stop at the top, you are essentially "throwing and catching" the weight. While the dumbbell always weighs ten pounds, it is actually only providing ten pounds of resistance (and probably a little more) at the beginning and end of the exercise. In the middle, where the weight is moving more because of momentum rather than your continued exertion, the resistance can be as little as three pounds! Now if you slow down and take three or four seconds to bring the dumbbell to your shoulder, hold it there for one second and then lower it for two to four seconds, the ten pound dumbbell is providing ten pounds of resistance throughout your entire repetition. Try it. You will find it is much more difficult to do the exercise slowly and controlled than it is to do it quickly.

Is it ever correct to "throw and catch" a weight? Maybe. What is the goal of the exercise? Are you trying to put the maximum emphasis on the beginning and end of the exercise? There are specific reasons that you may want to do this, but for most of us, doing a controlled exercise is going to be more beneficial. Unfortunately, even with all of the research out there about there about losing weight and gaining muscle, there is very little useful information about what the exact proper tempo is for maximum muscle build. The approach I advocate is to switch up tempos frequently, every three to for weeks. Try some of these during your next workout and pay attention to how the different tempos feel in your muscles. All times are in seconds.

Lift	Hold	Lower
3	1	3
0	1	3
4	1	2
2	0	4
10	0	10

Can Exercise Make You Fat?

2009-10-01T08:07:00.000-07:00

Many people read the article published in the August 9, 2009 edition of Time Magazine titled "Why Exercise Won't Make You Thin" by John Cloud and became very excited. The idea that we should all sit around the campfire making s'mores after a long day of doing nothing instead of a long day hiking is appealing. Why should I exercise if it won't do any good anyway? If nutrition and exercise didn't work for the majority of people who tried it, truthfully, I wouldn't be in this business.

In his article he cites a recent study (http://www.plosone.org/article/info:doi/10.1371/journal.pone.0004515) published in the Public Library of Science in which three groups of obese, post-menopausal (something he doesn't mention) women participated in supervised workouts at varying intensities and completed food journals. The results of the study showed that the women who worked out at the lowest intensity lost the "predicted amount of weight." The other women lost weight too, but they lost less than the predicted amount. The reason that the higher intensity groups lost less weight was attributed to the participants becoming hungry after a workout and eating more food. Does it surprise anyone that if you burn 300 calories in the gym and then reward yourself for a job well done by eating a 430 calorie Starbucks Chocolate Chunk cookie you won't lose much weight?

Another finding of the study was that there was a reduction in waist circumference in all three groups. Analysis of the data revealed "that waist circumference is decreased in response to exercise training even in the absence of weight loss but that when weight loss is present the decrease in waist circumference is significantly greater." How is that a bad thing? How are these women getting fatter? They aren't. They are reducing their risk of heart disease by decreasing their waist circumference.

The bottom line is these women lost weight. They were all post-menopausal and that is a big part of the equation. The hormone changes that occur during menopause really do make it more difficult for many women to lose weight. Further, they were not given nutritional guidance. The authors write, "Participants were repeatedly informed that the study was not a weight loss trial and were asked not to change their dietary or physical activity habits." Exercise alone cannot overcome a poor diet and it is no surprise that there wasn't a greater loss of weight in the high intensity groups when they weren't given all of the tools needed for weight loss. The authors state that wasn't the point of the study in the first place.

Exercise will not make you fat if your nutrition is sound.

Interval Training: How to Determine Your Target Heart Rate Ranges

2009-09-22T05:08:00.000-07:00

Plenty of research has shown that interval training, alternating high and low intensity work, can really rev up your metabolism and help with fitness. Interval training includes three Target Heart Rate (THR) ranges:

Low Intensity Range 60-70% of maximum (Range 1)
Medium Intensity Range 71-80% of maximum (Range 2)
High Intensity Range 81% and up (Range 3)

To determine your THR ranges, it is best to know your Resting Heart Rate (RHR), which is your heart rate in beats per minute when you first wake up in the morning without an alarm. You can get a good enough estimate by taking your pulse at a time when you feel relaxed. Plug your RHR into this equation:

(220 - Your Age) - RHR = X

The equation of a 38 year old person with a RHR of 64 beats per minute looks like this:

(220 - 38) - 64 = 118

To determine your THR for each range, multiply X (118 in our example) by the range percentage and then add back in your RHR.

Range 1
118 x 60% = 70.8 + 64 = 134.8
118 x 70% = 82.6 + 64 = 146.6

Rounding up, our example person has a low-intensity THR of 135-147 beats per minute.

Determining the other two ranges is just as easy and just as important if you are doing interval training. The higher-intensity ranges help you burn more calories over all and help build cardiovascular fitness, while the low-intensity range allows you to build endurance and recover from the more intense work. Alternating back and forth between the ranges is a great way to add variation to your workout!

Easy Office Snacks

2009-09-10T07:16:00.000-07:00

Supplement bars are very handy for when you are on the go and are stuck without a healthy snack option, but it is better not to count on them every day. While Luna and Clif bars are better choices than a Big Mac, they are still a processed food and whole foods offer a more complete and bioavailable nutrition than bars. Not only that, too many supplement bars can lead to intestinal distress for many. A better idea is to keep your desk, briefcase or office fridge stocked with quick and tasty choices for when snack time hits. Remember, you want to get in a carbohydrate, protein and fat about every three hours to keep your metabolism moving, your energy high and not feel hungry!

Use the three lists below to put together a tasty office snack.

Complex Carbohydrate
Triscuits (5 crackers = 100 cal)
Kashi Instant Oatmeal (1packet = 150-160cal)
Whole Wheat Bread (1slice = 100cal)
Fruits (1/2inch cubes or a small to medium whole fruit, 40-90 cals)
Vegetables (1-2 cups, 25-100cal)

Lean Protein
Beef Jerky or turkey jerky (1oz = 80-100cal)
Sargento Reduced Fat String Cheese (1 stick = 50cal)
Fage 2% Greek Style Yogurt (3.5oz = 67cal)

Healthy Fats
Almonds (7 nuts = 28cal)
Almond Butter (1 tbsp = 100cal)
Hummus (1/4cup = 100cal)
Sunflower Seeds (1tbsp = 50cal)

How about these combinations?
A slice of whole wheat bread with some almond butter and Fage on the side.
Five Triscuits, a Sargento string cheese and a tablespoon of sunflower seeds.
Carrots and celery dipped in hummus with a side of jerky.

Clearly, this is just a starting point. Get creative! Eat often and stay healthy!

Weight Doesn't Matter

2009-09-03T10:50:00.000-07:00

We hear it every day, "Americans are getting fatter." All one has to do is look around the office to see that this is true. Americans consume more food than they ever have and we eat the least variety of food among developed nations. Is it all our fault? Are we a nation lacking willpower?

Some experts blame the sugar, salt and fat rampant in today's processed foods, while others cite studies which indicate that 70% of our weight is determined by genetic factors no matter what we eat. It is easy to say that both of these views are right. Today's world is attacking us from all sides with over-sized, bacon double-cheese burgers and 64-ounce sodas, so we eat too much and then crave more, which plays right into our genetic predisposition to hold on to extra calories.

You know why else we are getting fatter? The people who define overweight keep changing their minds. From Eat, Drink & Be Merry:

"In the past, the U.S. National Center for Health Statistics set the overweight bar at [a Body Mass Index] of 27 for women and 28 for men. Then in June 1998, they lowered that bar to a gender-neutral 25 for all. From one day to the next, millions of Americans found themselves overweight."

Look at the chart below and you will see that is a 12 pound difference for a 5'5" woman and a 21 pound difference for a 5'10" man! Overnight! How are we supposed to keep up with that? We can't.

Weight doesn't matter. Being healthy does. How about instead of looking at just how much we weigh, we look at how we feel, our body composition (how much of you is muscle versus fat?), and the healthy lifestyle choices we make. A person can be thin and not able to walk up a flight of stairs just as easily as a person can have an extra twenty pounds on their hips and finish a marathon. I've seen it.

You are beautiful just how you are. Truly. Are you healthy? I hope so. I hope that you are choosing lean proteins, fruits, vegetables, whole grains and healthy fats as the mainstays of your nutrition, and are exercising at least three times a week for at least 30 minutes. Are you happy? I hope so. I hope that you are allowing yourself to have that ice cream, piece of chocolate or well-marbled steak once in a while without thinking you are a horrible person afterward. You aren't. What's the point if you can't have a little fun once in a while? It's about balance. If you are militantly strict with your nutrition and exercise, you are less likely to stick with your program. Why would you if it makes you miserable? If you aren't healthy and happy, now is always a good time to start making the small changes that will bring you closer to these goals.

Every day we make choices that impact the rest of our lives. What choices will you make?

BMI CHART

How Much Protein?

2009-09-02T10:43:00.000-07:00

Proteins are the molecules that make up muscle, among other things. The basic building block of proteins are called amino acids and there are 20 of them. 11 of the 20 can be manufactured by the human body, but nine of them we have to obtain from food and are called essential amino acids.

The general guideline for how much protein you eat is anywhere from 0.6 to 2.2 grams of protein per kilogram (2.2pounds) of body weight. That 2.2 number is huge and should be reserved for professional body builders. Professional athletes fall in the 1.4 to 1.8 range. The rest of us are going to fall in the 0.6 to 1.2 range, depending on our goals and activity level. Generally, the more active you are or the more muscle you want to build, the more protein you should eat. So, if are female, weigh 130 pounds, are moderately active and would like to look good in a tank top, your goal range may be 0.8 x (130/2.2) = 47grams to 1.0 x (130/2.2) = 59 grams of protein per day. This isn't so much if you look at the amount of protein in some of the foods we eat.

3oz Chicken Breast 30g
1c TJ's Whole Wheat Pasta 10g
3oz Salmon 20g
1c Milk 8g
1/2c Quinoa (cooked) 4.5g
4oz Tofu 8g
1/2c Lentils (cooked) 9g
7 Almonds 2.1g
8oz 2% Fage 20g
1pc Sargento Lite String Cheese 6g
2 Large Eggs 12g
6 Triscuits 3g

Clearly, it wouldn't bee too hard to reach 47 grams of protein from just these foods. One cup of Trader Joe's whole wheat pasta with three ounces of salmon is 30 grams right there! In fact, you may be eating up to twice that amount in a day. Take a look at your protein intake. If it is too low, beef it up! If it is too high, replace that steak with some veggies!

Good Fat Bad Fat Worst Fat

2009-09-01T10:25:00.000-07:00

Your body needs fat. Cutting fat out of your diet won't cut the fat out of your body, but it can affect your IQ. Every single cell in the human body has an outer membrane that is made primarily of fat. The human brain is about 60% fat. Your nerves are coated in it. You need fat to function properly, so even if your aren't eating it, your body is going to make it. BUT, your body cannot make every type of fat it needs, these are the Essential Fatty Acids, and some fats are healthier than others.

THE GOOD FATS
The EFAs are omega-3 and omega-6 and both are needed to build brain cells, in addition to the membranes of every other cell. These two fats are also the building blocks for a third fat, DHA. Low DHA has been linked to decreased intelligence in children, depression, hostility and Alzheimer's progression. Lucky then that DHA is found preformed in oily fishes like salmon, tuna and trout. Don't like fish? A 2005 study found that taking a fish oil supplement was just as good. Fish truly is brain food.

THE BAD FATS
Saturated fats aren't so great. Your body makes all of these it needs, so eating more isn't helping anything. Too much can lead to heart disease and elevated blood cholesterol. Saturated fats are found in meat, some seafood and whole-milk dairy products. Too much can lead to heart disease. Some plant oils are also high in saturated fats like palm kernel oil and coconut oil, but the jury is still as to whether or not they are as bad for you.

THE WORST FATS
The worst fats are the trans fats. They won't kill you right away, but they may over time. These are the fats that stick to the sides of your arteries, making them less flexible, which can lead to a heart attack, and they are even worse for cholesterol levels than saturated fats. Additionally, research has shown that trans fats can contribute to diabetes, stroke and metabolic syndrome. Avoid any product with the word "hydrogenated" in the ingredients, including margarine, most processed baked foods, and french fries from many places.

These Foods Are High in Good Fats

flaxseed meal, flaxseed oil
hempseed oil
pumpkin seeds
almonds
walnuts
avocados
pistachios
olive oil
olives
cold water fish
green leafy vegetables
sea vegetables
evening primrose oil
sesame oil

Carpal Tunnel Syndrome

2009-08-30T10:41:00.000-07:00

Hands get numb or tingly while typing or lifting weights? Shooting pain up to your elbow? Maybe it goes up your neck to the back of your head? Ow! You may have Carpal Tunnel Syndrome (CTS), more technically known as median nerve entrapment. The median nerve travels from the neck, under the collar bone, down the arm and into the hand where it gives sensation to the thumb, index, middle and one half of the ring finger. The carpal tunnel literally is a tunnel of bones and ligaments in the wrist through which the median nerve and some tendons pass. CTS occurs when the median nerve becomes compressed inside this tunnel.

Symptoms of CTS usually begin with numbness, tingling or itching in the thumb-side of the hand and palm, progressing to shooting or burning pain. If the condition goes untreated long enough, the pain can radiate up the arm, into the shoulder and can lead to weakness in the hand. You may not be able to hold a cup, drive or pick up a fork.

Diagnosis is made by talking to your doctor about your pain and an examination of the hands, arms, shoulders and neck. There are several tests that your doctor may perform including applying pressure to the median nerve or asking you to try to put your hands in "prayer position". Any pain or tingling while performing these actions is a positive test for CTS. Often, it is the absence of pain in the little finger that will cinch the diagnosis.

Treatments include drugs, surgery, wrist braces, exercise and rest. Your doctor may prescribe a steroid or ibuprofen to help ease the inflammation in concert with wearing a wrist brace. Stretching and strengthening exercises are useful in treating and preventing CTS. Wrist curls, reverse wrist curls and wrist flexion are only a few of the beneficial moves you can do. Yoga has also shown to be effective in relieving CTS pain. Anecdotal evidence supports the use of acupuncture, but the results of clinical trials have been mixed. Clearly surgery is a last resort, not only because it is invasive, but also because it does not ease the pain for everyone.

Here are a few exercises you should be doing to prevent CTS.

Wrist Curl - Place your arm palm up on your desk, holding little to no weight. Slowly curl your wrist up toward you. Return to start and repeat.

Reverse Wrist Curl - Place your arm palm down, holding little to no weight. Slowly lift your hand back toward you.

Wrist Flexion - Hold your arm out straight in front of you, fingers pointed up to the ceiling as if to indicate "Stop." Using your other hand slowly and gently pull your fingers back toward you.

Arm Twist - Hold your arms out in front of as for the wrist curl. Twist your wrist turning your palms down toward the floor then back up to the ceiling.

Hydration and Exercise

2009-08-23T10:39:00.000-07:00

The next time you are finished exercising, take a look at your shirt. Is it drenched in sweat? Yes? Good for you! While you are congratulating yourself on a job well done, get yourself a beverage to replace all of that lost fluid. The temperatures are climbing in Baltimore right now, so if you are running or doing a boot camp class outside, this is particularly important for you.

There are several different formulas that you can use to determine how much fluid to drink every day. Here is one that works most every time and is easy to remember: Drink 1/2 to 1 ounce of fluid for every pound of body weight. For example, a 140 pound person should drink between 70 and 140 ounces of fluid throughout the day. On workout days, the number should be closer to 140 with much of the extra fluid being consumed just before, during and after the workout. In terms that relate to the plastic bottle you're holding, one liter equals about 34 ounces. That means our 140 pound person who needs at least 70oz of fluids should drink a little more than two liters of fluid on a non-workout day and should increase that by at least a liter on workout days, maybe more.

You will know you are getting enough fluid by the color of your urine. Urine can vary from dark brown like apple juice, to clear like water. Many people think that clear is best, but this is not necessarily the case. Completely clear urine can indicate over hydration, a situation that can lead to a serious medical condition. Rather, look for a pale yellow urine, like weak lemonade to indicate proper hydration. If your urine is clear when you drink the amount you calculated above, which may be true if your body fat is greater than 30%, cut back a little. We are working with science here, but every person's body chemistry is different, so be prepared to modify. If your urine is bordering on the color of apple juice, this can indicate severe dehydration and you should see a doctor.

What should you be drinking up to your body weight in ounces of each day? Water is the number one choice for most of the day and most exercise, but if you workout for more than 90 minutes or if you sweat a lot, consider sports drink to replace the sodium, chloride and potassium you have lost along with the water. Other beverages like green tea and diluted fruit juices also count toward your daily fluid intake.

Get fit and keep hydrated!

Effective Weight Loss

2009-08-13T09:43:00.000-07:00

Diet pills are risky. High protein diets are only quick fixes that are unhealthy in the long term. Starving yourself isn’t an option. So, how are you supposed to lose weight when you have already tried everything? Or have you? How about sticking to the basics? Here are tips to keep you going and get you losing weight.

The Golden Rule: Create a Caloric Deficit

You absolutely must burn more calories than you eat to lose weight. What is the best way to achieve this deficit?

1. A two-pronged attack!
Exercise and proper nutrition are the fastest way to get rid of fat. You can workout seven days a week, but you won’t lose a pound if you are eating nothing but cookies and potato chips!

2. Build muscle
Muscle burns calories. The more muscle you have, the more calories your body burns even without exercise, so lifting weights must be a part of your weight loss plan. Also, if you are doing it right, you should be burning plenty of calories during your lifting sessions.

3. Increase your heart rate
Getting on a treadmill or elliptical trainer and getting your heart rate up to 60-70% of your maximum for 30 minutes every day is a fast track to fat burning. Alternating this medium-intensity workout with a higher-intensity interval training workout is even better!

4. Eat unprocessed and eat often
Eat mainly complex carbohydrates (vegetables, fruits and whole grains), lean proteins (turkey, chicken, fish) and a few healthy fats (nuts, olives and avocados). Shop the perimeter of the store. Try to keep packaged food to five ingredients or less. Eat smaller meals 4-6 times per day to keep your metabolism set on high and to keep your blood sugar from dropping. You can and should have a snack when you are crashing half way between lunch and dinner!

Why is Breakfast the Most Important Meal of the Day: The Simple Science of Breakfast

2009-08-12T23:01:00.000-07:00

Breakfast is the most important meal of the day. We hear it all of the time, but why is it so important? Here is the simple science behind the adage.

After a meal, the food is broken down into it basic parts: proteins, fats and carbohydrates (sugars). These parts will either be used to run the body right away, preferably sugar in the form of glucose, or they will be stored for later.

After a meal, there is plenty of glucose in the blood. Most of the glucose will be taken up into cells where it will be utilized to power all of the reactions necessary for life. Some of that glucose is gets into liver cells where it is linked one after the other to form very long strands and stored. These strands are called glycogen. Cells will use blood sugar first and then go to the liver glycogen as back up when blood sugar gets low. When the glycogen is gone, the body's cellular processes (metabolism) begin to slow. They have to, there is no fuel there to power the reactions. Symptoms of low blood sugar ensue: fatigue, foggy headedness, loss of motor control, and nausea. The body can only go so long in this slow state and when it absolutely needs more fuel, the body begins to breakdown muscle for energy. Not fat, muscle.

Fat is a storage molecule and as such, isn't that easy to break apart. Muscles are made of proteins, which are relatively easy to break down. If the body is out of glucose and looking for fuel RIGHT NOW, it is going to go to the place that will supply it the fastest, which is muscle, no matter how much fat you have.

You eat dinner around 7:30pm, go to bed around 11:00pm and wake up at 7:00am. It has been about 11 hours since your last meal. Can you go 11 hours during the day without eating? Probably not. You are literally starving, even if you aren't hungry. All of your blood sugar is gone and your glycogen stores probably are, too. You need food within 30 minutes of waking up to replenish your glycogen, get fuel to your body and brain and avoid tapping into the muscle that you worked so hard to build.

Now you know. Skipping breakfast will not help you lose fat, but it can make you dizzy, unable to focus, cranky, lose muscle and prone to unhealthy snacking. Which seems easier, cracking open a hard-boiled egg or trying to make it through the day with shrinking muscles and a bad attitude? Feel better. Be healthy. Eat breakfast.