Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. 3 o’clock slump which sags before you like a hammock every afternoon.

Here’s a happier prediction: Eat more often and you’ll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.

The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. “Protein and fiber give you that feeling of satiety and keep you from feeling hungry,” says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).

Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group’s first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.

Consistent eating will also keep your protein levels high, helping you build muscle. “Your body can metabolize only so much protein at one time,” says Katherine Tallmadge, R.D., author of Diet Simple. “Protein is metabolized better when it’s divided evenly.”

The challenge is keeping the mini meals mini. “It’s critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals,” says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. If you already know your calorie count, start eating.

With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list—if they’re small. Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you please. Building muscle? Double up on a couple of the items—have an extra slice of pizza or two containers of yogurt.

Breakfast: 6-8:30 a.m.

You’re sleepy, so we’ll keep it simple: Mix protein and quality carbs. “When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration,” says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman.

This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast—this is the foundation for the rest of your day.

1. 110 calories: Latte with reduced-fat milk
2. 140 calories: Skippy brand Squeeze Stick of peanut butter
3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon
4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola
5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese
6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit
7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk
8. 300 calories: Peanut butter and jelly on a whole-grain English muffin
9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa
10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese
Morning Snack: 9:30-10:30 a.m.

Planning matters. If there’s nothing but junk in your workplace vending machines, buy the foods you need—string cheese, granola bars, trail mix, whatever—and keep a stash at your desk.

1. 80 calories: Stick of string cheese
2. 100 calories: Hard-boiled egg with a handful of grape tomatoes
3. 180 calories: Nature Valley granola bar
4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm
5. 250 calories: Clif bar
6. 275 calories: 2 or 3 small handfuls of trail mix
7. 290 calories: Kellogg’s Nutri-Grain bar with a handful of pistachios or almonds
8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana
9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted
10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)

Lunch: 12-1:30

Be careful here! If you’ve had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you’ve already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It’ll help you feel satisfied—and keep you that way.

1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread
2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa
3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato and onion in a whole-grain pita
4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese, melted
5. 400 calories: Seafood salad in a whole-grain pita with diced tomato, cucumber, and onion
6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread
7. 400 calories: ½ cup hummus with roasted vegetables
8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla
9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil
10. 450 calories: Six pierogi with salsa or reduced-fat sour cream
Afternoon Snack: 2:30-3:30

Steer clear of the candy bowl on your P.A.’s desk. “You could eat four small chocolates for 100 calories,” says Geise, “or you could eat a cup of yogurt.” The chocolate gives you hardly any protein; the yogurt delivers 8 grams.

1. 160 calories: Reduced-fat Cheddar melted on apple halves
2. 175 calories: 5 Laughing Cow cheese wedges
3. 200 calories: ½ cup baba ghanoush (roasted-eggplant dip) with vegetables
4. 210 calories: Half a container of Cracker Jack
5. 250 calories: 1 cup reduced-fat yogurt
6. 250 calories: Small handful of chopped pecans over a cup of fruit salad
7. 260 calories: Apple, pear, or banana smeared with peanut butter
8. 300 calories: Cup of chickpeas with a dash of cumin and fresh mint
9. 340 calories: 2 ounces roasted nuts
10. 350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter
Dinner: 5:30-7:30 p.m.

Okay, this isn’t dinner as you used to know it. But don’t panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. “This is crucial, whether you’re looking to control weight, manage blood sugar, or maintain energy levels,” says Tallmadge. And remember—you’ll be eating again in 2 hours.

1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese
2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins
3. 300 calories: 6-piece sushi meal with a cup of miso soup
4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato
5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa
6. 400 calories: Slice of pizza topped with cheese and ground beef or ham
7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce
8. 450 calories: Small plateful of nachos—baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread
10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese
Evening Snack: 8:30-10 p.m

Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they’re digested slowly, so they’ll help you feel fuller longer.

1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and/or 1 tablespoon Romano cheese

2. 150 calories: 1 cup rice pudding

3. 150 calories: 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce

4. 150 calories: 1 cup cocoa made with skim milk

5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked

6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon

7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry

8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt

9. 200 calories: 2 handfuls olives

10. 275 calories: 2-ounce Snickers bar

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Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising. Never fear, there’s a quick fix for even the most ingrained workout no-nos. Check out these 7 workout habits you should drop: Not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser.

The elliptical

I’m not a fan of the elliptical. Not only is it the most boring piece of equipment in the gym, it is also extremely ineffective. First off, the elliptical doesn’t use a natural body motion to work your body. Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles. Sure, the gliding motion of the elliptical burns calories, but that’s about it. It is also easy to slack off on the elliptical. With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle.

You are much better off doing a 20-minute cross training circuit (burpees, jumping rope, jumping squats, etc.) than 45 minutes of slogging along on the elliptical. If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up, and also work your upper body and back.

 

Working out for long periods of time at a moderate pace

When it comes to working out, slow and steady does NOT win the race. Maximize your time, people! Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch.

Challenge yourself to 30 minutes of nonstop, intense exercise. You can take 15- to 30-second breaks, but move quickly from one workout to the next. Give it 100% for 30 minutes, instead of 75% for an hour. Need ideas for shorter, high intensity workouts? Check out 15 Minutes to Change Fat to Muscle.

Lollygagging

You know that girl at the gym who’s always fixing her hair in the mirror? Don’t be her. Come to the gym with a time frame and a plan. This means no wandering around, no texting your boyfriend in between reps.

Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds. If this means writing down your regimen, great! Tattoo it to your arm! Whatever! Make the most of your time. Get in, get out. No one likes a gym rat.

Too much cardio

Too little strength training. But cardio burns more calories, right? Not so fast, lady. Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories. Or so that little blinking screen says. A quick strength training or cross training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass. Building muscle means that those muscles are able to work throughout the day burning more calories when you aren’t working out.

Hydrating with sports drinks

Sports drinks may give you a boost, but are full of sugar and calories. During any given daily workout, hydrating with plain ol’ water should do the trick just fine.

If you feel tired during your workout, try fueling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the Gatorade. Try some almond butter on toast.

Doing the same exercises over and over again

When you do the same workout routine over and over, your body gets used to it and it becomes easier. The Stairmaster might have been challenging at one point, but pretty soon your muscles become familiar with that motion. Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room.

Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom! Take that new kickboxing class or try one of my workouts!

Going it alone

Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn. However, sometimes it takes a workout buddy to hold you accountable.

Working out with a partner not only makes it more likely that you’ll work out, it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts. And let’s not forget the power of good old-fashioned competition. If your friend is doing 50 lunges, don’t you suddenly feel inspired to do 51?

Source:

Sweet, fresh blueberries are packed with disease-fighting antioxidants and nutrients. We celebrate the berry in July for National Blueberry Month, but this true-blue fruit is available (and delicious) year-round. Take a look at interesting facts about the berry:

• Blueberries are one of the only natural foods that are truly blue in color.
• Because of the high amount of antioxidants in blueberries, it is thought that they may help prevent damage caused by cancer, heart disease and Alzheimer’s.
• Blueberries grow best in acidic soil at a pH of four to five and make a good container plant.
• The peak season for fresh blueberries runs from mid-June to mid-August.
• Blueberries are grown commercially in 38 states.
• Most highbush blueberries are used for fresh market, while lowbush blueberries are used primarily in food processing.
• The U.S. is the world’s largest producer of blueberries, harvesting a total of 564.4 million pounds of cultivated and wild blueberries in 2012.
• Michigan was the nation’s leading producer of cultivated blueberries in 2012. The state harvested 87 million pounds for the year. Other top states included Georgia, Oregon, Washington and New Jersey.
• Maine was the leading producer of wild blueberries, harvesting 91.1 million pounds of wild blueberries in 2012.
• Blueberries rank as the second most important commercial berry crop in the U.S.

Source: http://ffanewhorizons.org

 

One-fourth of the people do not exercise, and out of those who do, walking is the most preferred form of physical activity over working out in a gym, running or swimming, reveals a survey in Delhi, Mumbai and Bangalore.

According to the Max Bupa Walk for Health Survey, 56 percent of the people find walking as the preferred exercise while 44 percent prefer to run gym or swim. The average duration of a walk is 31 minutes.

The survey shows health is the primary concern that gets Delhiites (45 percent) to walk, followed by Bangaloreans (43 percent) and Mumbaikars (38 percent).

The survey also says one in two people feel less stressed, and one in four people feel more socially active and productive at work as a benefit of walking.

Improved digestion has been cited as the primary reason for the respondents to take up walking. It emerged as the key reason for 41 percent of the respondents.

Nearly 74 percent affirmed that sustained walking regime has helped them to feel fresh. However, long office hours, lack of walking space, excessive traffic and pre-conceived notions about walking are some of the barriers.

Interestingly, 24 percent respondents adopted walking based on the doctor’s consultation.

Source: http://www.deccanherald.com

What’s your excuse?” asks mother of three Maria Kang, whose Facebook post of herself in a sports bra, toned abs and three young boys is generating quite a bit of discussion. Those who support her say her picture inspires them and assures them it is possible to be fit post-kids. Others feel that she is unfairly targeting overweight women and telling them they have no excuse not to look like her.

Michelle Wyatt, who clearly takes odds with Maria’s post, comments, “I’m not fat so please don’t take it as I’m ‘miserable’ and ‘unhappy’ with myself, but not everybody wants to look just like you!! Just saying! Posting pics of yourself and your hot body and telling everybody that they don’t have an excuse and that they should look just like you is NOT ok! We all can see that you have a hot body, but posting pics and telling people that they should look just like you will only make them feel worse about themselves when they realize that they can’t!!”

But more are coming to Maria’s side.

Wayne Rainey wrote, “No need for apologies. If people would wake up and realize that there is indeed a growing epidemic of obesity in this country then maybe there would be less hate.”

Jessie Hollifield wrote, “I have two kids. I’m overweight. I saw this picture and said, ‘I wish I had her motivation!’ Good for her, people are too sensitive these days. If you got offended by this picture then maybe you need to get up and change something about yourself!”

The photo now has close to 20,000 comments, and because many lash out at her, Kang felt prompted to write an apology of sorts:

“The first step in owning your life, your body and your destiny is to OWN the thoughts that come out of your own head. I didn’t create them. You created them. So if you want to continue ‘hating’ this image, get used to hating many other things for the rest of your life.”

Source:

Exercise may be just as good as medication to treat heart disease and should be included as a comparison when new drugs are being developed and tested, scientists say.

 In a large review published in the British Medical Journal on Wednesday, researchers from Britain’s London School of Economics and Harvard and Stanford universities in the United States found no statistically detectable differences between exercise and drugs for patients with coronary heart disease or pre-diabetes, when a person shows symptoms that may develop into full-blown diabetes.

 For patients recovering from stroke, the review — which analyzed the results of 305 studies covering almost 340,000 participants — found that exercise was more effective than drug treatment. Doctors writing prescriptions to get patients active Cardiovascular disease is the world’s number one killer, leading to at least 17 million deaths a year. “In cases where drug options provide only modest benefit, patients deserve to understand the relative impact that physical activity might have on their condition,” the researchers wrote. The review also said the amount of trial evidence on the health benefits of exercise is considerably smaller than that on drugs, which the scientists said may have had an impact on their results. They argued that this “blind spot” over exercise in scientific evidence “prevents prescribers and their patients from understanding the clinical circumstances where drugs might provide only modest improvement but exercise could yield more profound or sustainable gains.” The review adds to a large body of evidence showing that regular exercise is key to human health. According to the Geneva-based World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality, causing an estimated 3.2 million deaths around the world each year. The WHO says regular moderate intensity physical activity — such as walking, cycling or participating in sports — can reduce the risk of cardiovascular diseases, diabetes, colon and breast cancer, and depression, as well as cutting the risk of bone fractures and helping to control body weight. At least 150 minutes of moderate-to-vigorous physical activity a week in 10-minute bouts is recommended for adults, said Kristi Adamo, a research scientist at the Children’s Hospital of Eastern Ontario in Ottawa where she studies obesity prevention. But only 15 per cent of adults achieve this, according to the Canadian Health Measures Survey. Adamo notes that the idea of using exercise as medicine dates back to Hippocrates, who called walking man’s best medicine. “Exercising is challenging for a lot of people. People have many competing interests and exercise often is not a priority for them,” Adamo said in an interview with CBC News. “But I think that as the recognition is growing that exercise is medicine and that exercise can be used not only to prevent disease but … to reduce mortality, I would hope that people would heed that advice.” The study’s authors called for regulators to consider requiring pharmaceutical sponsors of new drugs to include exercise in their clinical trials. For example, participants in the control groups could exercise, Adamo said. Source:

1. Behind-the-Head Lat Pulldowns
In the “old days,” people were actually taught to pull the bar behind their heads when doing a lat pulldown exercise—and many people still do that today. Bad idea. The problem? Only people with extremely flexible shoulder joints can do this behind-the-head movement safely, and even they have to be very careful about not hitting the back of their necks with the bar. In addition, almost anyone who spends their days deskbound is likely to have rounded shoulders or poor posture—a symptom of poor shoulder flexibility (among other things), making this exercise a no-no.

The Alternative: You can still work your lats without the risk of behind-the-head pulldowns by pulling the bar down in front of you. Sit with your spine straight, abs pulled in, and then lean your torso back slightly, keeping your spine straight. Pull the bar down towards your chest, but not below your collar bone.

2. Squats or Leg Presses with Deep Knee Bends
Whether you’re doing basic squats on your own or using a leg press machine, it can be very dangerous to bend your knees too deeply. The Problem? When your knees bend too deeply, your spine cannot maintain proper alignment. When that happens, the pelvis tilts and the lower back begins to take over, increasing the risk of strain to your lower back muscles or damage to spinal discs. In addition, bending your knees too deeply can injure or damage your knees, especially if you have knee problems.

The Alternatives: Squats and leg presses are generally safe and effective when done properly. But you should never bend your knees or hips more than 90 degrees during these exercises. Here’s an example of proper form when doing a leg press machine, but this can apply to squats with a barbell, and the sled machine, too.

3. Seated Leg Extensions
This is a very popular exercise for targeting the muscles on the front of your thighs (quadriceps). The Problem? This exercise poses major risks to the knees. Lifting heavy weights in this position (with all the resistance focused at your ankles), is not what the knee was designed to do. If you have any kind of knee problem, or use a too much resistance during this exercise, you can easily run into big trouble.

The Alternatives: Simple squats and lunges, with or without added weight, will work your thigh muscles naturally, safely and effectively. If you want to expand on these exercises (to develop explosive force for sports like soccer, basketball, or volleyball, for example), try sport-specific plyometrics. If you can’t do lunges and squats because you lack the leg strength, start with simple ball squats or modified “mini” lunges, and only lower yourself part way, gradually increasing your range of motion as you get stronger.

4. Inner and Outer Thigh Machine Exercises
These machines are pretty popular in most gyms. Both involve sitting with your knees bent in front of you. The adduction machine is designed to target the muscles of the inner thighs, and the abduction machine helps target the outer thigh muscles. The Problem? Using your inner and outer thighs to lift weight while in a seated position puts you at risk of straining these relatively small muscles and aggravating lower back and hip problems. In addition, your inner and outer thigh muscles are designed to support movement, not to be prime movers like they are in these types of exercises.

The Alternatives: The best way to target these muscles safely is with body weight exercises, such as standing adduction, standing abduction, lying adduction and abduction exercises, Pilates exercises, or similar movements that use resistance bands or the cable cross machines. Always start with a weight you know you can handle, and add resistance gradually.

5. Upright Rows
In this exercise, you stand holding a barbell or weight in the center, with hands close together, and bring your hands up under your chin. The Problem? Upright rows are controversial because the movement can compress the nerves in the shoulder area, impinging the shoulder.

The Alternatives: Instead of standing to perform an upright row, try bent-over rows, bending forward 90 degrees at the hip, holding weight down beneath your shoulders with hands slightly more than shoulder width apart, then lift weight straight up towards your chest until elbows and shoulders form a straight line. You can also try front or lateral shoulder raises, using a modest weight, so that you don’t need to lean back or use momentum for assistance.

Source: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1097&page=2

A recent research reveals that obese children have blood vessel damage, insulin resistance which are precursors to atherosclerosis and diabetes.

Professor Grethe Tell (Norway), ESC prevention spokesperson, said that in one in 10 school-aged kids are overweight.
Tell said that bad habits have an impact on young hearts and the effects carry on until adulthood and regular exercise and a healthy diet need to be part of daily life from childhood and it’s essential that kids do not take up smoking.

Dr Mangner’s research1 found that obese children had early stages of atherosclerosis, which is when arteries become clogged with fatty materials such as cholesterol. Atherosclerosis greatly increases the risk of developing cardiovascular disease (CVD). Obese children also had insulin resistance as a pre-stage to diabetes and higher systolic blood pressure.

He said that it is worrying that young obese kids already have early signs of atherosclerosis, which puts them at increased risk of developing heart disease in later life.

He said that on top of that they also show early signs of diabetes and it is crucial that kids are active and eat healthily to avoid becoming obese and sentencing themselves to a life of ill-health.

Other research followed 2,552 subjects aged 25-39 years from the Framingham study for 30 years and found that obesity in young adults increases the risk of CVD or diabetes by 23 percent.

Nearly the same increased risk was observed in normal weight adults with CVD risk factors (hypertension or dyslipidemia). Risk of CVD and diabetes was highest (45 percent) in obese young adults with risk factors, and lowest (13 percent) in those with normal weight and no risk factors.
Read more: Medindia