Go Nuts, Get Healthy Most nuts contain healthy monounsaturated fats (almonds, cashews, pecans, hazelnuts, pistachios and peanuts) and polyunsaturated fats (walnuts), which can help lower blood cholesterol. They are a good source of protein, fiber and the antioxidant vitamin E, too. The key is sticking to just a handful. While they are healthy, they are also high in calories so watch your serving size. In addition, be aware that coconuts and palm oil are high in saturated fats and should be avoided. 9 more super-healthy foods >>

 

 

10 Fitness Myths Exposed!

Raphael Calzadilla, B.A., CPT, ACE
eDiets Contributor

It's that time again. Time to dispel some of the prevailing fitness and nutrition myths -- and oh there are many floating around out there on how exercise works. Some of these myths may be keeping you from getting the workout you need. Thankfully, fitness pro Raphael Calzadilla is here to debunk common fitness myths.

So pull up a chair, put aside your "lose 50 pounds by eating only grapefruit" article and open your mind for just a little while. You may disagree with these facts, but that's what keeps the myths alive.

Separate fact from fiction >>

 

 

 

 

Stretch It Out Stretch to match your activities. If you ski, run, play tennis or golf, functional flexibility can improve your stability and mobility. Regular and proper stretching will help you maintain ideal body alignment during all activities and improve your ability to use full, normal range of motion. Stretching is often a forgotten, yet very important, component of your fitness plan.

 

Shake off the Salt Habit Take the saltshaker off the table. Have you ever noticed people who salt their food without tasting it? Are you one of those people? A dash of salt used in the cooking is fine. Resisting the use of salt at the table will result in the true flavor of foods coming through.

 

Happy Valentines Day!

 

Chocolate's Sweet Rewards

Treat yourself to a sweet touch of health with some chocolate. A small piece of plain dark chocolate (with over 60 percent cocoa) contains less sugar than milk or white varieties and has less effect on your blood-sugar levels.. Cocoa also contains a rich source of antioxidants and phytochemicals that can help to reduce the risk of heart disease. However, watch how much you consume, as cocoa and chocolate often come with a lot of fat and calories.

Health and Fitness Tip

HEALTH TIP Recent studies indicate soy protein helps lower LDL or bad cholesterol. Soy protein can be a great substitute for people trying to cut back on animal protein. Several studies point to compounds in soy called isoflavones as the real heart-savers. Buy soy products fortified with calcium and vitamin D for best nutrition. Enjoy roasted soy nuts, tempeh, and tofu, soymilk and soy yogurt. Read More				FITNESS TIP Like you need reasons to take up road cycling! Here are some anyway. You burn about 475 calories per hour. It tightens your butt and leg muscles. It sounds impressive when you say you did 20 miles this morning. Not to mention, you have an excuse to wear Lycra in public. Read More

 

HEALTH TIP
High-fiber diets reduce health risks, including the incidence of certain cancers, obesity and possibly high blood cholesterol. The American Dietetic Association recommends a daily dose of 20 to 35 grams of fiber. Most Americans are eating only 12 to 17 grams of fiber each day. Choose high-fiber whole grains, whole grain breads and legumes, and whole fruit
and vegetables.


FITNESS TIP
Are you effectively hydrating yourself after a workout? You retain 100% of the water you drink from fruit juice, herbal tea and decaffeinated coffee or tea. You retain 50% of the water from caffeinated drinks like coffee and sodas. But 0% of water is retained from alcohol. So forget the post-game beer.

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Health and Diet
Tell your doctor if you’re taking any herbal or dietary supplements. “Natural” products can interfere with prescription medications. For example, vitamin E may enhance the effects of blood thinners. No agency, private or governmental, regulates or inspects dietary supplements for safety or purity. Let the buyer beware.

Fitness
Double your pleasure. If you’ve been doing just one set of each exercise for several months, it’s probably time to add a second set. Increasing the volume of exercises is one way to keep your muscles stimulated and improve your strength.

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Health and Diet
Want to add more fruits and vegetables into your daily meals? Try some of the following tips. Add fresh fruit to your cereal. Top pancakes with fruit rather than syrup. Cook recipes with fresh and dried fruit. Make soups, casseroles, and past dishes with a variety of vegetables. Add vegetables to omelets. Chop vegetables into bite-size pieces and add to your salads.

Fitness
Make fitness a family affair. Create a fitness contest with family members. Start with simple activities like how many push-ups and sit-ups everyone can do in 10 minutes. Then move on to other activities, like who can walk around the block the quickest. Be creative, and before you know it, your entire family will improve their fitness.

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eDiets.com - News - tip of the day: "Health and Diet
Keep that holiday meal healthy. When deciding what to serve, choose recipes low in saturated fat, increase whole grains and include a variety of fruits and vegetables. Traditional family recipes can be transformed into lower-fat favorites and modified to provide balance. You can make those old time favorites hearty and healthy!

Fitness
Go shoe shopping! Regardless of what activity your shoe is for, check for key aspects of the fit. Your weight should be distributed throughout the foot evenly, with no pressure point on the ball of the foot. There should be no stress points. Your foot should be “pulled up” rather than “pushed up.” And, of course, you should always buy the shoes “on sale.” (Just kidding)."

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Health and Diet
Can’t pass up on those treats during the holidays? Try creating low fat/calorie versions of those tasty treats or eating the regular versions in moderation. Try angel food cake with strawberries and non-dairy whip topping or choose fruit, fat-free pudding or Jell-O as desert. If you favor a special treat, go for a taste – sometimes a nibble is all it takes to satisfy the craving.

Fitness
Are you overtraining? Here are some signs to watch out for: waking up tired, poor appetite, not sleeping well, feeling drained between workouts, feeling sluggish and depleted of energy throughout the day. Bear in mind that these can also be signs of depression, or other illness. In any case, listen carefully to your body. Take a break from your workout if you need to, or see your doctor.

Going to bed within two hours of eating a meal can trigger heartburn. That's not enough time for the stomach to digest the food consumed and allow the acid levels to decrease. Avoid eating late at night and lying down after meals. Elevating the head of the bed by two to three inches with cinder blocks or books will help keep the upper portion of the body in an elevated position and reduce the potential for acid reflux. Read More

FITNESS TIP To avoid stomach cramps during exercise, avoid caffeine, limit dairy foods and wait at least one hour after eating to workout. Being nervous and high impact activities can also upset your stomach, so try to remain calm through deep breathing and do intervals of high and low impact activities. Read More

Mood Work Out
You probably spend more time thinking about going to the gym than actually doing so. Skip this common mental battle and recall how great you feel after you workout. Moving may be one of the easiest and most inexpensive ways to improve your overall mood. Exercise plays a huge role in your mood because it "stimulates the production of endorphins," says Damon Roxas, national director of personal training at Crunch Fitness. When endorphins are released into your body, they naturally create feelings of well-being and relaxation. In addition, regular exercise jumpstarts your energy levels during the day and helps you sleep better at night, says Roxas. Use your mood to help motivate you to exercise. Roxas says that if you are angry you should try a kickboxing class or if you have high anxiety, relax your mind with yoga. Try new classes, machines or workout routines because "the more you know, the better the results, and the better your results, the better your mood," says Roxas. So, next time you hit that mental slump, don't drag it out by sitting on the couch--an endorphin boost maybe just a quick walk away.

HEALTH TIP When you eat, the hormone insulin is released into your bloodstream, signaling glucose to either be used for immediate energy needs or stored for later use. Therefore, eating smaller, more frequent meals replenishes your body's immediate energy needs. The secret is not to add more snacks to your current dietary intake, but rather divide your current calorie intake into five or six smaller meals. Read More

FITNESS TIP According to a recent report released by the US Surgeon General, all Americans need to get moving! The report confirms that regular physical activity plays a vital role in preventing health problems and in increasing our overall well-being. Include moderate activity in your daily schedule, such as walking, bicycling and gardening. Exercise is positive for your overall health, and your mental health as well. Read More

HEALTH TIP When you eat, the hormone insulin is released into your bloodstream, signaling glucose to either be used for immediate energy needs or stored for later use. Therefore, eating smaller, more frequent meals replenishes your body's immediate energy needs. The secret is not to add more snacks to your current dietary intake, but rather divide your current calorie intake into five or six smaller meals. Read More

FITNESS TIP According to a recent report released by the US Surgeon General, all Americans need to get moving! The report confirms that regular physical activity plays a vital role in preventing health problems and in increasing our overall well-being. Include moderate activity in your daily schedule, such as walking, bicycling and gardening. Exercise is positive for your overall health, and your mental health as well. Read More

HEALTH TIP Are you getting enough food? A diet should take your height, weight and activity level into account to get an appropriate calorie range for you – one size does not fit all. Contrary to popular belief, you don't – and shouldn't – feel starved on a diet. Eat small frequent meals and enjoy healthy snacks throughout the day to prevent bingeing. Read More

FITNESS TIP Shin splints can usually be treated with caring for yourself at home. Healing time can take 3 to 6 weeks. Apply ice for 20 minutes twice a day. Reduce your walking, jogging or any impact activities, then gradually increase your time each week. Cross train with non– and low–impact exercises like swimming, rowing and cycling. If your symptoms don't go away, consult your doctor as it could be something more serious. Read More

HEALTH TIP In addition to water, milk, juice and soup also count toward your daily fluid intake. Don't include alcohol, coffee, tea and soft drinks that contain caffeine because they have a mild diuretic effect. Caffeine can hold water back from the tissues that need it. Since your body is nearly two-thirds water, it is important to avoid fluids that may cause dehydration! Read More

FITNESS TIP Here are a some good reasons to take up road cycling. You burn about 475 calories per hour. It tones your butt and leg muscles, you can enjoy the scenery, it always sounds impressive when you say you did "20" this morning, you can still have fun flying down hills. Read More