Partner-Up for This Hard-Core Ab Exercise

Partners are good for more than just spotting. Here’s how to put yours to good use!

This exercise is similar to a medicine ball Russian twist. Sit on the floor with you knees bent and off the floor so you’re balancing on your butt. Have your partner stand about 6 feet in front of you.

With your chest up and back straight, hold the medicine ball at chest level. Rotate the medicine ball from one side to the other, tapping it on the floor with each repetition. Don’t stop in the center.

Once you’ve completed two full repetitions (two taps each side), throw the medicine ball to your partner, without losing your form. Have your partner toss the ball back. When you catch it, that’s one rep. Aim for 15 repetitions.

When you’ve completed your first set, switch places with your partner. Consider the time you spend playing catcher your rest time. Repeat for 3 sets.

Check out this video, posted by AskTheTrainer, to see exactly how it’s done.

Why does this matter to you? Because the benefits of a workout partner go beyond spotting on heavy weight lifting days. Be creative and find ways to make your exercises tougher and your workouts more enjoyable.

How Nutritious Are Kids’ Fast-Food Meals?

If you’re grabbing meals for your kids at fast food chains, you’re shortchanging them when it comes to nutrition. Researchers studying the nutrient quality of kids’ meals served at fast-food restaurants in major U.S. cities found that only 3 percent met federal dietary guidelines.

"Two trends motivate the need for an evaluation of the nutrient quality of fast-food kids’ meals: the increased prevalence of childhood obesity and the amount of food consumed away from home," said Michigan State University’s Sharon Hoerr, a food science and human nutrition researcher with the Michigan Agricultural Experiment Station.

The quality of kids’ meals were measured using nutrient values provided by fast food companies and the seven nutrient criteria from the National School Lunch Program (NSLP) and dietary guidelines for sodium, fiber, added sugar and trans fat.

According to the study, more than 65 percent of the meals that did not meet the NSLP guidelines exceeded guidelines for total fat, while 75 percent were deficient in calcium. What's more, 82 percent of those meals were deficient in iron and 85 percent were deficient in vitamin A.

The small percentage of meals that did meet dietary guidelines included fruit as a side dish and milk, and nearly all were deli-sandwich meals. They also had about one-third the fat, one-sixth the added sugars, twice the iron and three times the amount of vitamin A and calcium as did the meals that did not meet the standards.

Hoerr believes fast-food kids’ meals can be designed to taste good and meet a basic level of nutrient quality.

"Through public policy efforts and purchasing choices, parents, physicians, consumer groups, policymakers and public health professionals can deliver a strong, united message to fast-food companies that kids’ meals are most desirable when they are nutritious as well as tasty."

Why does this matter to you? Because 25 percent of children consume fast food on a typical day. Until fast food chains are able to deliver a basic level of nutrient quality in kids' meals, make responsible choices for them. My recommendation is a Subway Fresh Fit for Kids Meals. Choose a turkey mini sub loaded with veggies and a side of apple slices or raisins. Skip the juice and opt for 1% low fat milk or a bottle of water.

This Exercise Hardens Abs, Shoulders and Chest

Combing two different exercises into one is a great way liven up your routine and increase the intensity level of your workout. The key to a successful hybrid exercise is selecting two compatible moves, like the balance ball push-up and pike.

In this move, place your feet on a balance ball and perform a push-up. From the up position, complete a pike. That’s one rep. Aim to complete 3 sets of 12 reps of this challenging combo!

In this video, strength and conditioning coach Sean Croxton uses a workout bench along with the balance ball, but you can also perform this exercise with your hands on the floor.

Why You Should Eat Prunes Today

Poor pitted prunes. Why do we make such a mockery of this sweet little fruit?

Prunes, or dried plums, are naturally sweet, fat free and loaded with fiber, vitamins A, B, C and E, potassium, magnesium, and iron.

Prunes can also help regulate blood glucose metabolism, correct and prevent iron deficiency, improve cardiovascular health, help fight osteoporosis, and regulate digestion.

Plus, prunes ward off constipation. That's because they contain sorbitol, a stool-loosening, non-fermentable sugar that helps desirable intestinal microorganisms develop.

According to Dr. Jonny Bowden, author of 150 Healthiest Foods on Earth, prunes have more antioxidants than any other fruit.

"The damage-preventing substances in prunes have been shown to help prevent damage fats. Since our cell membranes and brain cells are largely composed of fats, preventing free radical damage to fats is a significant benefit," Bowden explains.

"In actuality, prunes have the highest oxygen radical absorbing capacity (ORAC) of any food tested, which means that the compounds in prunes, working as a group, deliver more of a protective antioxidant punch than any other food tested."

A fat-free food, a serving of prunes is around 40g, or 4-5 prunes, and contains about 80 calories, with 20g of carbohydrates and 12g sugar (two thirds of the sugar is in the form of glucose with most of the remaining third from fructose). Prunes' slow release carbohydrate energy makes them perfect pre or post-workout snack.

Add prunes to oatmeal or yogurt, smear them on a bagel or eat them straight up. TummyWise.com has some great tips on cooking with prunes and also has an archive of interesting recipes, including a savory dried plum and sausage omelet.

If you're a baker, Sunsweet makes Lighter Bake Butter or Oil Substitute, a fat-free substitute for butter, margarine, oil and shortening that is made from a blend of dried plums and apples.

Why does this matter to you? Since there are so many fruits to choose from, why not select the ones that pack the biggest antioxidant punch? Be adventurous and incorporate prunes into your weekly meal plan. You'll see they are way more than a cure all for constipation!

Your 24-Hour Healthy Eating Challenge

Do you get discouraged just thinking about adopting a healthy lifestyle? The thought of giving up for sweet, salty and fatty foods seems like too much of a sacrifice for many people. But you can do it in a way that isn’t overwhelming--and won’t leave you feeling deprived.

Start by making a one-day commitment to eat clean. Everyone can stick to something for 24 hours!

Here’s an example. Over the weekend, plan a simple, nutritious one-day meal plan for Monday. It can be as simple as this:

Breakfast: 2 whole eggs with a ½ cup of old-fashioned oatmeal topped with berries
Mid-morning snack: Apple with cashews
Lunch: 1 can of tuna on mixed greens with tomatoes and garbanzo beans, 1 tsp extra virgin olive oil and 1 tbsp rice vinegar
Mid-afternoon snack: 6 oz plain low-fat yogurt with 1 tbsp raisins and slivered almonds
Dinner: Chicken breast with green beans and a baked sweet potato

Accomplish this one day of healthy eating and you’ve succeeded with your first goal! This will strengthen your resolve and make you realize you can make a plan and stick to it.

You’ll also notice how good you feel--mentally and physically--when you wake up the next day. And that feeling of well being is what will motivate you to repeat the 24-hour healthy eating goal.

That’s when it’s time to start working on your next goal: your second day of healthy eating.

Stick to the 3-meals, 2-snacks approach, but feel free to vary the menu:

Breakfast: Whole grain English muffin with ham and 1 slice low-fat cheese with fresh strawberries on the side
Mid-morning snack: Apple dipped in 2 tbsp natural nut butter
Lunch: Salmon on mixed greens with tomatoes and cucumbers, 1 tsp extra virgin olive oil and 1 tbsp balsamic vinegar
Mid-afternoon snack: 2 whole eggs with fresh orange slices
Dinner: Skinless chicken thighs with salsa, black beans and brown rice, and broccoli

The key to changing your diet is making small changes. If, for example, you’re not accustomed to the 3-meals, 2-snacks approach, focus on eating on a schedule and less on calories. If you’re already eating 3 meals and 2 snacks a day but eat fast food for lunch and a candy bar in the afternoon, focus on making healthier choices. Remember, this is only for one day!

Eventually, your days will become weeks, and before you know it, you’ll be well on the path to a healthy lifestyle.

And there is one treat you can have without ruining your diet: dark chocolate! A 22 gram CocoaVia® chocolate bar, for example, has only 100 calories and is a good source of calcium, folic acid, vitamins B6, B12 and antioxidant vitamins C and E.

Why does this matter to you? Because attainable 24-hour goals will help you overcome your fears of committing to healthy eating for life. Eventually, your cravings for junk food will diminish because you won’t want to undo all that effort you’ve invested in your health!

Dark Chocolate Lessens Cravings for Sweet, Salty and Fatty Foods

There’s a reason for dark chocolate’s honorable reputation. Dark chocolate, for one, can significantly reduce the inflammation that leads to cardiovascular disease. Now a new study has found that dark chocolate can lessen cravings for sweet, salty and fatty foods.

Scientists at the University of Copenhagen’s Faculty of Life Sciences (LIFE) also found that dark chocolate is far more filling than milk chocolate.

The study, which compared the effects of dark and milk chocolate on appetite and calorie intake, involved 16 young and healthy men of normal weight who liked both dark and milk chocolate.

After fasting for 12 hours, participants were offered 100g of dark chocolate in one session, and 100g of milk chocolate in another.

Two-and-a-half hours later, the men were offered pizza and were instructed to eat until they felt comfortably satiated. After the meal, their calorie intake was registered.

And the results were significant! The participants’ calorie intake was 15 percent lower when they had eaten dark chocolate compared to the milk chocolate.

The men also noted they craved less sweet, salty or fatty foods after eating the dark chocolate.

Check out A Square A Day Keeps the Doctor Away to find out how much dark chocolate you need to consume to reap its many benefits (it’s not as much as you think).

Why does this matter to you? Because dark chocolate not only provides us with healthy fatty acids and antioxidants, it can also help curb our cravings for sweet, salty and fattening foods.

28 Diet Pills to Watch Out For

I don’t use diet pills, stimulants or fat burners for a simple reason: they don’t work. If they did work, there would be no overweight people.

There is no big secret to managing your health and your weight; it's about eating the right amount of healthy foods and exercising. It's that simple. And it doesn’t involve gimmicky exercise machines, pre-packaged processed food diets, or magic pills.

But the simple approach takes consistent commitment, which is why weight loss gimmicks sell: they promise results with little effort. If you're looking for a quick fix for your diet and weight loss issues, it's time you think again.

The Food and Drug Administration is alerting consumers not to purchase or consume more than 25 different products marketed for weight loss because they contain undeclared, active pharmaceutical ingredients that could put consumers' health at risk.

These weight loss products, some of which are marketed as dietary supplements, claim to be "natural" or to contain only "herbal" ingredients, but actually contain potentially harmful ingredients not listed on product labels.

"Consumers have no way of knowing that these products contain powerful drugs that can cause serious health consequences," Dr. Janet Woodcock, head of the FDA's drug evaluation center, explained.

Nearly all the pills the FDA lab tested contained sibutramine, a powerful appetite suppressant that can cause heart attacks, strokes and heart palpitations.

Rimonabant, another ingredient found in these products, has been associated with increased risk of depression and suicidal thoughts and has been linked to five deaths and 720 adverse reactions in Europe over the last two years.

Several of the pills also contained phenolphthalein, a chemical long used as a laxative that has been withdrawn from the market because of cancer risks.

The FDA is considering criminal charges against some of the companies, because they have not responded to requests for recalls.

The products are:

2 Day Diet
3x Slimming Power
5x Imelda Perfect Slimming
3 Day Diet Japan Lingzhi
24 Hours Diet
7 Diet Day/Night Formula
7 Day Herbal Slim
8 Factor Diet
999 Fitness Essence
Extrim Plus
Fatloss Slimming
GMP
Imelda Perfect Slim
Lida DaiDaihua
Miaozi Slim Capsules
Perfect Slim
Perfect Slim 5x
Phyto Shape
ProSlim Plus
Royal Slimming Formula
Slim 3 in 1, Slim Express 360
Slimtech
Somotrin
Superslim
TripleSlim
Venom Hyperdrive 3.0
Zhen de Shou

Why does this matter to you? Because weight loss products don’t work! If they did, everyone would be on them. Why not make 2009 the year you take charge of your health? Make this New Year's resolution your last one by choosing to eat right and exercise--for life.

Time to Load Up Your Ab Training

Are you worried that weighted ab exercises will thicken your midsection? Don’t. Abdominal muscles won't grow like larger muscles, such as the back or quadriceps. That's because abs are predominately a Type I muscle fiber, which have less capacity for muscle growth.

But that doesn't mean you shouldn't apply the overload principle to your ab training.

The overload principle basically means your body will adapt to the stresses placed upon it; the more you do, the more you become capable of doing. And it applies to your abs the same way it applies to your hamstrings and your biceps.

"If you want visible abs you must have both a low body fat level and thick abdominal muscles. When your abs are thick, especially the rectus abdominis or 'six pack,' they stand out more because the contrast between the muscle bellies (the actual 'packs') and the linea alba is more pronounced," Christian Thibaudeau explains in Abdominal Training for People Who Hate Training Abs. "To get strong and thick abs, you must use loaded abdominal work."

If you're looking for an effective loaded exercise for your ab training, coach Charles Poliquin suggests accentuated crunches on the bench in December's Question of Strength on T-Nation.

Here's how to do accentuated crunches on the bench:

1. Set up a 35-degree incline bench facing away from a cable machine. Attach a rope extension to the cable and set the pulley about halfway between the highest and lowest positions. Then select the weight you want to use on the stack.

2. Sit on the bench with your back to the cable and grab the ends of the rope with your hands on your shoulders. Roll your shoulders forward just enough to feel the resistance.

3. Sit up until your torso is just past 90 degrees relative to your upper legs while maintaining a natural arch in your lower back. Make sure you don't round your back.

4. From this top position, extend your arms above your head and slightly forward.

5. With your arms fully extended and your elbows slightly bent, slowly lower your upper body back to the bottom position. Then bring your hands back down to the front of your shoulders.

"It'll expose your rectus abdominis to a different type of stimulus, with the right amount of eccentric loading," Poliquin promises. "You'll feel this one the next day!"

For more ab training tips, check out Overload Your Abs, Why 6-Pack Abs Don't Come in 6 Steps, Best Medicine for Six Pack Abs, and Do Your Core a Favor and Ditch the Crunches.

Why does this matter to you? Because the overload principle applies to your abs as well. And don't worry about weighted ab exercises thickening your waist. If you want great ab definition, you have to grow and strengthen the muscle like you would any other muscle. When performing loaded ab exercises, aim for 10-12 reps.

Remember the equation: Strong abs + low body fat = six pack abs!

The POM Blogger Q&A: Supplements, Recipes and… POMx Iced Coffee?

After last week's post on pomegranates (Why You Should Eat a Pomegranate Today) I received a lot of emails about pomegranates!

I decided to go straight to the source and direct some of those questions to The POM Blogger.

Pomegranate contains high levels of disease-fighting antioxidants and studies have shown it is beneficial in promoting heart health, prostate health, and proper erectile function. But how is pomegranate useful for weight loss?
By substituting pomegranate juice for sodas, lattes, or imitation juices (juices that don't contain 100% fruit juice), you can reduce your calorie intake AND gain the antioxidant health benefits from drinking pure pomegranate juice.

If you are worried about the calories and carbohydrates in pomegranate juice, just remember that the carbohydrates are from naturally occurring fructose and glucose found in the fresh fruit.

In the United States, fresh pomegranate fruit is only available in supermarkets from October through January. Can I freeze pomegranate seeds?
Yes, absolutely. The arils (arils is the botanical term for a seed with a juice sac surrounding it) of a pomegranate will stay fresh for up to 2 months in the freezer, if stored properly. Proper storage includes making sure the arils are as dry as possible after extracting, then storing them in an airtight container.

You also have a pomegranate supplement called POMx. How does it compare to the fruit or juice?
POMx is a highly concentrated, incredibly powerful blend of all-natural polyphenol antioxidants made from the same pomegranates in POM Wonderful 100% Pomegranate Juice. 1 POMx capsule gives you all the antioxidant power of drinking 8 oz of POM Wonderful 100% pomegranate juice a day. To receive the same antioxidants from the fresh fruit, one would need to eat the arils from several pomegranates.

What pomegranate recipe would you recommend for DrillCoach.com readers who workout hard and eat healthily?
I would recommend our Pomegranate and lemon-herb tilapia. At only 253 calories, 36g of protein, and 10g of carbs, this is a great recipe for athletes who need to keep energy up on lean protein.

Last question! What can you tell us about POMx Iced Coffee?
POMx Iced Coffee contains POMx, the same concentrate used in POMx supplements; a daily dose of POMx Iced Coffee gives you the same antioxidants as drinking 8oz of POM Wonderful 100% pomegranate juice a day. Italian-roasted Arabica beans are used, ethically sourced through collaboration with the Rainforce Alliance. POMx Iced Coffee is currently available in NY in 2 flavors: Chocolate and Café au Lait. For more information, visit HealthyBuzz.

Mediterranean Diet Gets New Bragging Rights

You've probably heard of Mediterranean-style diets. They call for a high consumption of fruits and vegetables, nuts and seeds, and olive oil, and have been associated with health benefits such as lower risks for cardiovascular disease and cancer. And according to a new study, women who follow a Mediterranean-style diet eat twice as many fruits and veggies.

Although people who follow a Mediterranean-style diet consume a relatively high percentage of calories from fat, more than half the fat calories come from monounsaturated fats, which don't raise blood cholesterol levels the way saturated fats do. But more importantly, the diet calls for ample fruits and veggies.

In a University of Michigan Health System study, women were counseled by registered dietitians and given an "exchange list" of foods common in the Mediterranean diet to eat each day. The plan maintained the same fat and calorie intakes the participants consumed at the start of the study.

Researchers found the women more than doubled their fruit and vegetable intakes and dramatically increased their consumption of "good" fats when they were counseled by registered dietitians and provided with a list of guidelines on the amount of certain foods they should eat each day.

Eating patterns in Greece and other Mediterranean countries are traditionally high in monounsaturated fats, compared with the saturated fats and polyunsaturated fats that are more common in the United States.

This is the first time a method has been used to achieve the nutrients needs in the Mediterranean diet using American foods.

Here is a list of the specific suggestions in the study's exchange list:

8-10 servings (or exchanges) each day of high monounsaturated fatty acid (MUFA), such as olive or hazelnut oil, avocado and macadamia nuts.

Limits on fats that are low in MUFA, such as corn oil, margarine, tahini, pine nuts and sesame seeds.

One or more servings a day of dark green vegetables, such as broccoli, peas and spinach.

At least one exchange per day of garlic, onions and leeks.

One tablespoon or more per day of green herbs, such as basil, cilantro, peppermint and sage.

One or more servings a day of red vegetables, such as tomatoes, tomato sauce and salsa.

One or more servings a day of yellow or orange vegetables, such as carrots, red bell peppers and pumpkin.

One or more servings a day of other vegetables, such as artichokes, cucumber, green beans and sugar snap peas.

One or more servings a day of vitamin C fruits, such as oranges, mangoes and strawberries.

One or more servings a day of other fruits, such as apples, bananas and grapes.

Why does this matter to you? Because the exchange list helped women make major changes in their diet, including doubling their intake of fruits and vegetables. If you're struggling with your intake of fresh produce, this list is a good place to start.

Bentos Make Healthy Eating Fun for Kids

What's a bento? It's Japan's version of brown-bagging, or a home-packed lunch in a box. If you want to encourage your kids to eat healthy, a bento box may be a good approach since they're fun to create, have an appealing presentation, and can be delicious and nutritious.

Traditionally, bento boxes are made of lacquered wood, but there are also colorful plastic boxes with dividers that are more suitable for children. In Japan, parents devote a lot of time and energy to producing cute bento boxes!

Food-wise, a traditional Japanese bento consists of rice, fish, and pickled vegetables, but side dishes can also include eggs, tofu, and fruit. The idea is to use foods that can be consumed cold and presented in bite-size pieces to be eaten with chopsticks.

But you don't need an authentic Japanese bento box (or Japanese foods) to create your own masterpiece--a regular school lunchbox with Western food works just as well (check out bento products). And remember: it's the cuteness factor that makes bentos so much fun for kids.

For a nutritious school lunch, create a bento meal that includes a protein a fruit and a vegetable.

For protein, a hard-boiled egg does the trick, and you can up the cute factor by dying the shell of a hardboiled egg a bright color, slicing it in half to show the color contrast of white and yolk, or use small quail eggs. You can also use fun foods like chicken nuggets, meatballs, or sausages.

For vegetables, use bite-size veggies such as broccoli and cauliflower florets, celery sticks, cucumber slices, cherry tomatoes, baby corn, baby carrots, and snow peas. Include fruits such as fresh berries, grapes and cherries, but avoid fruits like sliced apples or bananas, which will turn brown.

You can also add a side of brown rice, whole wheat pasta, quinoa, and wholegrain crackers, or add dairy to the mix, like string or cubed cheese.

And don’t rule leftovers, like last night's homemade pizza or chicken drumsticks, as well as standbys such as peanut butter or grilled cheese sandwiches made with Ezekiel bread.

This site has great ideas for creating bento box lunches. You can also get all sorts of moulds to shape eggs, cheeses and sandwiches.

Why does this matter to you? Packing a nutritious school lunch for preschoolers helps foster healthy eating habits for life. Have fun creating bento boxes filled with delicious, nourishing foods and involve your kids in the process. They will value their lunches and develop a taste for healthy foods!

Weights vs. Cardio: The Best Exercise for Suppressing Appetite

We know that physical activity helps suppress appetite, but is all exercise created equal when it comes to curbing hunger? Apparently not.

There are two major hormones that help regulate appetite. One is ghrelin, the only hormone known to stimulate hunger, and the other is peptide YY, which suppresses appetite.

A new study published in The American Physiological Society found that a vigorous 60-minute workout on a treadmill caused ghrelin levels to drop and peptide YY levels to increase, indicating the hormones were suppressing appetite.

The weightlifting session, however, produced a mixed result. Ghrelin levels dropped, indicating appetite suppression, but peptide YY levels did not change significantly.

The research shows aerobic exercise is better at suppressing appetite than anaerobic exercise.

"The finding that hunger is suppressed during and immediately after vigorous treadmill running is consistent with previous studies indicating that strenuous aerobic exercise transiently suppresses appetite," explained researcher David J. Stensel of Loughborough University in the United Kingdom. "The findings suggest a similar, although slightly attenuated response, for weight lifting exercise."

But the appetite suppression in the study was found to be short term for both types of exercises, lasting only about two hours--including the time spent exercising.

Whether you're hungry or not after an exercise session, post-workout is not a time to miss a feeding! Eating a protein and carbohydrate meal within two hours of your exercise session helps your muscles recover and replaces glycogen stores (check out What and Why: Post-Workout Nutrition for more).

Why does this matter to you? Although aerobic exercise produced greater appetite suppression, both cardio and strength training curbed hunger. That's a good reason for over eaters to start exercising! Make sure to include both aerobic and anaerobic exercises in your training regimen.

How Carbs and Sugars Damage Appetite-Control Cells

There are many factors that cause us to gain weight as we age: A slowing metabolism, exercising less, and eating more calories. But eating more as we age is not necessarily all about gluttony.

Dr. Zane Andrews, a neuroendocrinologist with Monash University's Department of Physiology, discovered that appetite control cells in the human brain degenerate over time, which causes increased hunger (Obesity Link to Killer Carb).

But what makes appetite-suppressing cells degenerate? According to Andrews, appetite-suppressing cells are attacked by free radicals after eating. And the damage is more significant following meals rich in sugars and carbohydrates.

"People in the age group of 25 to 50 are most at risk. The neurons that tell people in the crucial age range not to overeat are being killed-off," Andrews said. This, he explains, creates a cellular imbalance between our need to eat and the message to the brain to stop eating.

Andrews notes the degeneration of appetite-suppressing cells could be one of the reasons for the adult-onset obesity epidemic.

"A diet rich in carbohydrate and sugar that has become more and more prevalent in modern societies over the last 20 to 30 years has placed so much strain on our bodies that it's leading to premature cell deterioration," Andrews said.

Here's what you can do to reduce the damage:

Exercise for at least 30 minutes a day and include structured workouts such as walking, running, swimming, and biking.

Lift weights 3 times a week.

Eat clean! Consume 5 to 6 small meals (no processed foods) a day and eat every 3 to 4 hours to boost metabolism.

Set consistent goals to improve your health and strength and stick to them.

Why does this matter to you? Because your health does not need to deteriorate with age. You can reduce the physical limitations associated with aging by eating right and exercising now.

Sitting Shuts Down Body's Fat Burning Abilities

Do you sit at a desk most of the day? Turns out sitting around could be shutting down your body's fat burning abilities.

According to a report in the American Institute of Physics, sitting shuts down the body’s circulation of a fat-absorbing enzyme called lipase. This causes fat to re-circulate in the blood stream to either be stored as body fat or clog arteries and cause diseases.

Dr. Marc Hamilton, a professor of biomedical sciences at the University of Missouri in Columbia, explains they’re not talking about a small amount of fat, either.

Plasma samples taken from the same person after eating the same meal were cloudy when they ate while sitting down, but clear when they ate while standing up.

Sitting also reduces HDL (good cholesterol) levels by as much as 22 percent.

"Chair time is an insidious hazard because people haven't been told it's a hazard," Hamilton warned. "The existing data, by numerous studies, are starting to show that the rates of heart disease and diabetes and obesity are doubled or sometimes even tripled in people who sit a lot."

Standing, on the other hand, engages muscles and promotes the distribution of lipase, which prompts the body to process fat and cholesterol, independent of the amount of time spent exercising.

Standing also uses blood glucose and may discourage the development of diabetes, and improves HDL levels.

Why does this matter to you? Because standing is good for your waistline! If possible, perform tasks while standing instead of sitting. And if you have a desk job, take frequent breaks to stand and walk around. The average person can burn an extra 60 calories an hour just by standing.\

How Lifting Weights Can Help Manage Pain

Got chronic back pain? If you do, you’re not alone: About 80 per cent of North Americans suffer from lower back pain at some point in their lifetimes. But back pain shouldn't deter you from hitting the gym and lifting weights. Here's why.

A University of Alberta study found that weight training eases lower back pain more than aerobic training.

In the study, people with chronic backache took part in a 16-week resistance training program that incorporated dumbbells, barbells and other load-bearing exercise equipment. The participants showed a 60 percent improvement in pain and function levels.

Participants who chose aerobic exercise such as jogging, walking on a treadmill or using an elliptical machine, meanwhile, only experienced a 12 percent improvement.

"Any activity that makes you feel better is something you should pursue, but the research indicates that we get better pain management results from resistance training," Robert Kell, assistant professor of exercise physiology at the University of Alberta, said. ""We tried to strengthen the entire body and by doing that, we decreased the fatigue people felt throughout the day. They were better able to perform their activities of daily living."

Why does this matter to you? Because now you have another reason to lift weights! While cardio exercise is great for your ticker and endurance athletes, it generally works just the lower body. A total-body resistance training program works all your major muscle groups--and eases back pain in the process.

Win a Home Entertainment System with the Dine-Inn to Win Contest

Why leave home this holiday season when you can dine-INN to Win?

While you're preparing the perfect holiday celebration, enter for your chance to win a home entertainment system. You can find a code inside packages of Fresh Express Restaurant Style Complete Salads. Click here to enter



Plus, play the instant-win game for a chance to win a movie membership or family board game--two perfect ways to spend quality time together this season.

Happy holidays!

For Heart's Sake: 3 New Reasons to Eat Broccoli

I don't need to tell you that broccoli is good for you--your mother probably already has. That's because broccoli and other cruciferous vegetables, including bok choy, cabbage, kale and kohlrabi, are loaded with anticancer photochemicals.

Broccoli in particular contains indole-3-carbinol, which lowers the risk of breast and uterine cancer in women, as well as sulforaphane, which may help reduce the risk of prostate cancer.

But did you know broccoli can also help your heart? That's what researchers at the University of Connecticut found after studying broccoli and heart health in rats.

Researchers fed rats broccoli extract for one month in addition to regular food. After 30 days, the scientists tested the rats' hearts. Some of the tests deprived the heart of oxygen to simulate a heart attack.

The rats that had eaten the broccoli extract had three heart advantages over the rats that hadn't, including:

Better blood-pumping ability

Less heart damage during oxygen deprivation

Higher levels of heart-health chemicals during oxygen deprivation

If you don't like your broccoli raw, EatingWell.com has some microwaving, steaming, and roasting tips.

Why does this matter to you? We already knew broccoli's key nutrients--selenium and sulforaphane--reduced cancer risks, but now we know it strengthens your heart as well.

Holiday Eating: Exercise Willpower and Be Envied

The holidays are fast approaching, and so are the tips on how to make it through the festivities without sabotaging your diet and fitness plan. What does it take? Willpower!

It's probably not what you wanted to hear, but it's the truth; there's no magic trick. But you can improve your odds with a strong offense.

Dr. Leo Galland, the director of the Foundation for Integrated Medicine in New York City and the author of The Fat Resistance Diet, put together an entertaining and straightforward video titled The Holiday Health Guide that offers some surprisingly simple tips for staying on track.



Galland suggests opting for drinks such as unsweetened green tea, pomegranate juice and vegetable juice, and snacking nuts and seeds (raw and unsalted almonds and walnuts, for example). It's also a good idea to have fresh easy-to-eat fruits and vegetables on hand, like baby carrots, oranges, apples, blueberries and cherries.

Why does this matter to you? Instead of being enticed by holiday food temptations, show off and resist it! Not only will you be setting a good example by eating healthily and moderately, but you will secretly be envied by everyone around you.

Taste Test: Starbucks' Vivanno Banana Chocolate Blend

Earlier this year when Starbucks announced its newfound commitment to a menu catering to a healthier lifestyle (Starbucks Offers Healthier Breakfasts), I was hardly convinced. But I continue to be impressed with Starbucks' offerings.

My latest taste test was a Banana Chocolate Blend from the company's Vivanno Nourishing Blends line.

The drink is made with one banana, bittersweet cocoa, milk (2% or nonfat) and a whey protein and fiber powder. If you’re in a bind and are looking for a post-workout smoothie, it's a good option. Here's the nutritional breakdown for a Grande (16 fl. oz serving) using nonfat milk:

Calories 250
Fat Calories 15
Total Fat (g) 2
Total Carbohydrates (g) 44
Fiber (g) 6
Sugars (g) 28
Protein (g) 21

Plus, you can add a shot of espresso if you need an added jolt.

In September, Starbucks also launched their Health and Wellness platform, which replaced the coffee chain's breakfast sandwiches with what it calls "healthy, unique breakfast alternatives."

If you must have a breakfast on the go, try Starbucks' Perfect Oatmeal, served hot in a cardboard to-go bowl for $2.45, or the Power Protein Plate, which comes with a hard-boiled egg, a small whole-wheat bagel, a 70-calorie pack of peanut butter, a cheddar cheese wedge, apple slices and grapes for $4.95. Both selections are yummy, affordable, and nutritious--at least for fast food-type breakfasts.

These breakfasts contain whole grains, fruit, nuts and seeds, and healthy fats, and have no artificial colors, flavors, sweeteners or high fructose corn syrup.

You can also order an Americano "plus protein," which adds 30 calories, 6 grams of protein and 1 gram of fiber to your regular cup of joe. The "+Energy," meanwhile, will give you a blend of B vitamins, guarana, and ginseng for just 5 extra calories. Surprisingly, neither option alters your drink's taste.

Why does this matter to you? There is no substitute for a healthy, wholesome breakfast prepared at home with no hidden ingredients. But for those times when you're traveling or need something on the go, it's good to see fast food and coffee chains making an effort to serve up decent alternatives to 500-calorie blueberry muffins and coffee drinks packing over 80 grams of sugar per serving.

Target Your Core, Not Just Your Abs

The word core conditioning gets tossed around a lot, but it shouldn’t be mistaken for ab training. That's because there's more to your core than abdominal muscles.

Your core includes the muscles in your abs, lower back, and pelvis that lie roughly between the rib cage and the hips.

We already know you can't spot reduce abdominal fat with isolated exercises like crunches. To do that, you need to lower your overall body fat percentage by burning more calories than you consume. Still, core training remains a valuable asset in your exercise routine.

According the Harvard Health Publication, the drive behind core conditioning comes in part from studies conducted in the 1990s showing that before they move an arm or leg, people with healthy backs automatically contract their core muscles.

Developing core muscle strength also boosts the effectiveness of workouts and reduces your overall risk of injuries.

To be safe and effective, core exercises require proper alignment and progression from one type of exercise to another--adjusted to your body and fitness level.

Focus on exercises such as the plank, and include variations like raising one leg and holding it out to the side, or placing your hands on a medicine ball.

Also include movement-based exercises that force muscles to work together in multiple planes of motion and with various degrees of rotation, such as the cable wood chop. Check out Do Your Core a Favor and Ditch the Crunches for more tips.

Exercises that strengthen your core muscles should be part of an overall fitness plan that includes regular moderate-intensity aerobic exercise and 20 to 30 minutes of strength training two to three times a week, reports HHP.

Why does this matter to you? Because a strong core stabilizes your spine and creates a firm base of support for virtually all movement. But I can’t say this enough: You have to move beyond crunches if you expect changes.

Stevia Sweetener: Does FDA Approval Matter?

The U.S. Food and Drug Administration could approve stevia, a zero-calorie sweetener derived from a South American plant, as early as next week. But is that a good thing?

Stevia, which is 300 times more potent than sugar but calorie-free, is already used in Latin America and Asia as a food and beverage additive to help fight obesity and diabetes.

Stevia sweeteners, including the brand Truvia, which is sold in most health food stores, have been popular among fitness enthusiasts looking for am herbal alternative to Splenda.

But the Center for Science in the Public Interest has raised fears about potential cancer-causing properties of stevia and is urging the FDA to do more testing before granting approval.

Concerns about stevia's safety and hints that exposure to sunlight degrades one of the key components of stevia has also prevented its use as a sweetener in Europe and the United States.

Some new research, sponsored by Coca Cola and food manufacturer Cargill, which makes Truvia, has alleviated concerns about the sweetener's stability.

Despite the studies, soft drink giants PepsiCo and Coca-Cola Company are still waiting for stevia's FDA approval before adding it to their lines of diet sodas.

So far, the FDA has approved five artificial sweeteners for use in the U.S., including saccharin, aspartame and sucralose.

But is FDA approval entirely reliable?

Let's not forget that in 1996, the FDA approved the Procter & Gamble product Olestra as a fat substitute in snacks such as chips and crackers.

When Wow chips and Fat Free Pringles hit supermarket shelves the following year, Frito-Lay, Procter & Gamble and CSPI were flooded with reports with adverse reactions after eating the products, including diarrhea, fecal incontinence and abdominal cramps.

Frito-Lay still uses Olestra in its "Light" line of snacks and 100 calories servings. In any case, if you're committed to a healthy lifestyle, you should be avoiding all processed snack foods!

But that the FDA approved Olestra despite the fact it reduced the absorption of fat-soluble vitamins A, D, E and K as well as carotene, a nutrient found in carrots, sweet potato and leafy green vegetables, is still puzzling.

Play it safe and wait for all the facts to come in before jumping on the stevia bandwagon.

Why does this matter to you? Because we all want a zero-calorie sweetener that's not detrimental to our health. But truthfully, your best bet is to consume any sweetener sparingly. Learn to appreciate foods in their natural state. And by kicking the sweetener habit, you will eventually crave it less and less.

Why You Should Eat a Pomegranate Today

They are sweet, tart and tasty. If you've never had fresh pomegranate, now is the perfect time to experiment. That's because they are only available September through January.

Considered a super food, pomegranate contains calcium, potassium, and iron, as well as compounds known as phytonutrients, which help the body protect against heart disease, diabetes, rheumatoid arthritis and cancer. Pomegranates are also loaded with antioxidants and can neutralize more free radicals than red wine and green tea.

In fact, a University of California study ranked pomegranate juice No. 1 because it contains the most of every type of disease-fighting antioxidants.

A medium pomegranate is about the size of a large orange, weighs about 9 ounces and yields about 5 ounces of fruit (3/4 cup) and 4 ounces (1/2 cup) of juice.

While the fruit's exterior is tough and leathery, the inside is packed with hundreds of ruby-red sweet, tart seeds, which provide about 2 grams of fiber. A medium pomegranate has about 105 calories and 25 grams of sugar.

You can eat pomegranates straight up or sprinkle the seeds over salads, fruit desserts, oatmeal, cereal, or yogurt. I add fresh pomegranate seeds to my morning oatmeal, but my favorite way to enjoy it is plain fat-free Greek-strained yogurt:

Seeds from 1/2 fresh pomegranate
6 oz Fage Total 0% Yogurt
1 tbsp extra virgin coconut oil

Mix all your ingredients in a bowl and enjoy!

Another delicious recipe from Los Angeles-based chef and author Suzanne Goin is a persimmon and pomegranate salad with arugula and hazelnuts (you can grab the recipe and watch a prep video on MarthaStewart.com).

Note that removing seeds from a pomegranate can get very messy (make sure you're not wearing a white T-shirt). Pomegranate.org, however, offers a simple 3-step process to prep the fruit correctly.

Why does this matter to you? Buying fruit that's in season means you'll get the best quality and the best price. Fresh fruits are healthy, low in fat and reduce the risk of many illnesses and chronic diseases.

Craving Sweets? It Could Be Your Bodyweight

It's a catch-22: Being obese makes you less sensitive to sweet taste, which leads to more sugar cravings and more weight gain. That's because body fat is responsible for getting your brained hooked on sugar.

Penn State researchers looked at the differences between the sense of taste and pleasure that obese and lean individuals derive from sweet foods.

"When you have excess body weight, the brain is supposed to tell you not to eat more, or not choose high caloric meals" Andras Hajnal, associate professor of neural and behavioral sciences at Penn State College of Medicine, explains. "But this control apparently fails and thus the obesity epidemic is rising, and we want to find out how the sense of taste drives up food intake."

According to the researchers, an increase in the weight-height ratio is usually accompanied by a decrease in dopamine, which is a neurotransmitter associated with the brain's pleasure system.

As a result, overweight individuals seek sweet foods, which affect the perception of food's taste. And once you are desensitized to sweetness, you will be inclined to eat sweeter and sweeter foods.

Why does this matter to you? Because the fat and sugar in processed foods chronically stimulates--and dulls--our taste and food reward neurons. As a result, we need more and more sugar to keep us satisfied. Put an end to the vicious cycle by maintaining a clean-eating lifestyle that focuses on lean protein, healthy fat, tons of fiber and no sugar!

Why Sleep and Exercise Make a Potent Duo

Exercise goes a long way when it comes to maintaining your health. In fact, exercise can lower the risk of cancer in women--when coupled with a good night's sleep.

A study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research examined the link between exercise, cancer risk and sleep.

Physical activity has consistently been associated with reduced risk of breast and colon cancers, but now researchers have found that not getting enough shuteye can undercut exercise's cancer prevention benefits.

"Short duration sleep appears to have opposing effects of physical activity on several key hormonal and metabolic parameters, which is why we looked at how it affected the exercise/cancer risk relationship," researcher James McClain, Ph.D., a cancer prevention fellow at the National Cancer Institute, explained.

Although how physical activity reduces cancer is still unknown, researchers believe that exercise's effects on hormone levels, immune function, and body weight may play an important role. And getting enough sleep is now part of that equation.

Aim for 7 to 8 hours of quality sleep every night. And remember, a sleep debt accrues. If you fall short of a decent night's rest, it will compound. Try to eliminate your sleep debt over the following five days by turning in an hour or so earlier. Spending longer than 8 hours in bed can repay the debt, restoring the body’s chemical balances.

If you have trouble falling asleep, try taking a zinc and magnesium supplement at bedtime (ZMA, Sleep and Muscle Growth).

Why does this matter to you? Because sleep is just as important to your health as exercise! Prioritize your sleep as you would your training.

Leaner, Stronger, Faster: Are You Setting Too Many Fitness Goals?

Setting goals is they key to success. That's because when you set a goal, you become an arrow slicing through the wind towards your target. Without one, you'll end up wherever the breeze takes you. But what happens when you have too many goals?

You do none of them well.

If your New Year's resolution is to join a gym, lose fat, build muscle, and increase strength and cardiovascular endurance, you're setting yourself up for failure. That's because all of these goals have conflicting diet and training needs.

Shedding fat, for example, requires a calorie deficit, while putting on muscle necessitates a calorie surplus. So if you're cutting calories to lean out, you won’t be eating enough to make any gains.

Your best approach is to pick one goal (like adding 50 pounds to your squat or running a 5K) and focus on that goal exclusively. Don’t get me wrong: you can set as many goals as you want, just tackle them one at a time.

You can line-up your goals in a way that makes them achievable. If you want to drop your body fat by 5 percent and gain 10 pounds muscle, try losing the fat first. Once you've done that, focus on gaining lean muscle mass.

The upside? Multitasking goals only sets you up for failure and will leave you feeling defeated, whereas setting one goal at a time sets you up for success.

Check out The Basics: Setting Goals Through Periodization for tips on how to "roadmap" a goal.

Why does this matter to you? Because when it comes to diet and exercise, setting conflicting goals at once is counterproductive. Improve your odds for success by picking one goal, formulating a plan to reach it, and following it through. And remember to commit to your goal for at least of 8 weeks.