Beat the Heat this Summer…..
Written on May 9, 2012 at 6:24 AM, by Robyn
Keep cool this summer with these tips by Liz Applegate Ph.D (article featured in Runner’s World (Aug 2011))
RUN LONGER: Snow cones and slushies
A 2011 study found that having a slushie flavored with sugar syrup prerun can help you run 20 percent longer than drinking cold water with the same amount of syrup. The slushie cools you down better than cold water, preventing overheating.
CHILL OUT: Top shaved ice with real fruit syrups. Or blend up frozen berries, juice, and honey. Pour over shaved ice.
COMBAT INFLAMMATION: Cold soups
Refreshing, chilled soups made from colorful vegetables offer a wide range of antioxidants that help combat inflammation that causes soreness. Soups made from fresh summer fruits make for a healthy dessert that packs carbs and fiber.
CHILL OUT: Make gazpacho: Puree one pound yellow tomatoes and half a cucumber. Add a cup of kefir; garnish with basil.
BOOST IMMUNE HEALTH: Frozen yogurt
A new wave of frozen yogurt shops has introduced the creamy dessert with a tart kick. Compared to grocery-store versions, this fro-yo contains more live cultures that promote gastrointestinal health and boost immune-system strength.
CHILL OUT: Top frozen vanilla yogurt with fresh fruit and chopped nuts for added antioxidants and healthy fats.
INCREASE CIRCULATION: Popsicles
Popsicles can be healthy—just check the ingredient list. Store-bought brands made from real fruit and with no added sugar supply vitamin C and potassium; both are vital for healthy circulation.
CHILL OUT: Make your own pops: Blend up your favorite summer fruit; pour into popsicle molds and freeze.
SPEED RECOVERY: Fruit smoothies
Creamy and cool, fruit smoothies provide everything you need to recover postworkout, including carbs and protein. Plus, a recent study found that fruit extracts can help lower measures of oxidative stress following a strength-training session.
CHILL OUT: Whether store-bought or homemade, make sure your smoothie has about 15 grams of muscle-building protein.
CUT BACK ON FAT: Gelato
Gelato actually has less butterfat than ice cream. A half cup contains 150 calories and four grams of fat (versus 200 or more calories and eight grams of fat for ice cream), making for a healthier indulgence.
CHILL OUT: Look for gelato made with real fruit, and stick to a half cup.
Burn, Baby, Burn
Written on April 18, 2012 at 8:30 AM, by Robyn
For the last several weeks we have been posting simple exercises to work your abs, hips, thighs, legs and more muscles. Remember these exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Read more…
Food is Fuel: Nutrition
Written on February 28, 2012 at 10:00 AM, by Robyn
Why we love yellow squash: It’s high in fiber, low in calories and good source of vitamin C and magnesium. It can be eaten raw or cooked. Read more…
Fit Tips – Check Them Out
Written on February 24, 2012 at 10:00 AM, by Robyn
12 building blocks for healthy eating: Read more…
5 Easy Ways to Drop 5 Pounds
Written on February 22, 2012 at 9:00 AM, by Robyn
These five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results. Read more…
Super Bowl Meatballs
Written on February 1, 2012 at 4:56 PM, by Robyn
Meatballs at a Super Bowl party are the best, but these are even better and healthier for you. Read more…
Recipe: Healthy Chocolate Shake
Written on January 11, 2012 at 7:48 AM, by Robyn
What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won’t miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2
Here’s what you need:
- 2 bananas, frozen
- 1/2 cup nonfat milk
- 2 scoops chocolate whey protein
- 2 Tablespoons raw almond butter
- dash of ground cinnamon
- 2 cups ice
- Throw everything into a high speed blender, blend until smooth and creamy.
Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.
Recipe: Sesame Chopped Salad
Written on January 4, 2012 at 10:16 AM, by Robyn
Looking for a salad for lunch or dinner – this is one sure to please. Enjoy.
Ingredients
- 1 cup cabbage
- 1 carrot
- 1 green onion
- 1 Tablespoon fresh cilantro
- 1 Tablespoon sliced almonds
- 2 teaspoons sesame low fat dressing
- 1/2 cup cooked chicken breast
- Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
- Top with chopped chicken breast.
Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.
New Year’s Resolution: Be Positive – Video 12/27/2010
Written on December 30, 2011 at 7:00 AM, by Robyn
