tag:blogger.com,1999:blog-78095565705011846352024-03-12T14:20:01.024-07:00Focused On Fitness with Andy ProvostFocused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.comBlogger64125tag:blogger.com,1999:blog-7809556570501184635.post-50305907384019904712016-11-15T19:01:00.000-08:002016-11-15T19:05:12.265-08:00Roasted Veggies<span class="Apple-style-span" style="color: #0a0a0a; font-family: , sans-serif; font-size: 16px; line-height: 19px;"></span><br />
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Roasted Veggies</h1>
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<img alt="Roasted Veggies Recipe" class="attachment-article_featured size-article_featured wp-post-image" height="378" src="https://img1.beachbodyimages.com/beachbody/image/upload/f_auto,q_auto/h_378,w_760/v1479260972/Roasted_Veggies.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; vertical-align: middle;" width="760" /></div>
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As temperatures fall, I find myself craving more and more hearty, warming foods. Things like slow-cooked stews, hot pasta dishes, and plenty of roasted veggies. There are seemingly endless options for cooking veggies, but oven roasting is one of my favorite methods. The oven helps transform almost any vegetable, imbuing them with irresistible caramelized flavour: moist and tender on the inside, with a delicious golden brown exterior. When cooked this way, the texture of oven roasted veggies can turn even the pickiest eaters into big fans.</div>
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This roasted veggies recipe features a delicious combination of carrots, beets, sweet potatoes, fennel and onion. The colors are beautiful, thanks to the vibrant orange and red tones. Dishes like this are an easy way to “eat the rainbow” without needing to prepare each vegetable differently. It’s as easy as chopping all your veggies up and then throwing them on the pan to bake!</div>
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It’s pretty hard to mess up roasted veggies, but over the years, I’ve learned a few tricks to help them turn out beautifully every time. First of all, try to cut your veggies into similarly sized pieces. Items that cook quickly (like fennel and onion) can be larger, and items that take a little bit longer to soften (like beets and sweet potatoes) can be little smaller. This helps all of your veggies cook evenly, so that you don’t need to remove some from the oven earlier than others. Second, you should use <em style="box-sizing: border-box; font-style: italic; line-height: inherit;">some </em>oil in the baking process to bring out richer flavors and to develop that golden brown exterior we all love. And, the third trick is to use a large baking sheet. You want your veggies to have a bit of breathing room – so that their sides bake up nice and crisp. If your veggies are piled on top of each other, they’ll steam rather than roast. If you don’t have a large enough baking sheet, you can always separate them into two smaller pans. The oil helps prevent the veggies from sticking, but for even easier cleanup, you can use a piece of parchment paper or aluminum foil to line the pan.</div>
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Roasted Veggies</div>
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Prep time</div>
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<time datetime="PT10M" itemprop="prepTime" style="box-sizing: border-box;">10 mins</time></div>
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Cook time</div>
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<time datetime="PT45M" itemprop="cookTime" style="box-sizing: border-box;">45 mins</time></div>
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Total time</div>
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<time datetime="PT55M" itemprop="totalTime" style="box-sizing: border-box;">55 mins</time></div>
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These jewel-toned roasted veggies are imbued with irresistible caramelized flavor: moist and tender on the inside, with a delicious golden brown exterior.</div>
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Serves: <span itemprop="recipeYield" style="box-sizing: border-box; line-height: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">4 servings, about ½ cup each</span></div>
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Ingredients</div>
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<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">8 oz. carrots, cut into half lengthwise, cut into 2-inch pieces</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">8 oz. beets, cut into 1¼-inch pieces</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 lb. sweet potatoes, peeled, cut into 1¼-inch pieces</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 medium fennel bulb, stalks trimmed, bulb cut in half lengthwise, cut into</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1¼-inch slices</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 medium onion, cut in half, cut into thin wedges</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">4 tsp. olive oil</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">½ tsp. sea salt (or Himalayan salt)</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">½ tsp. ground black pepper</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: inside; list-style-type: disc; margin-bottom: 15px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">2 Tbsp. finely chopped parsley</li>
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Instructions</div>
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<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 15px; margin-left: 30px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Preheat oven to 450° F.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 15px; margin-left: 30px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Place carrots, beets, sweet potatoes, fennel, and onion in large oven-proof roasting pan (or baking sheet).</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 15px; margin-left: 30px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Drizzle with oil. Season with salt and pepper; mix well. Spread vegetables in a single layer.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 15px; margin-left: 30px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Bake, turning twice, for 40 to 45 minutes, or until vegetables are brown and tender-crisp.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; box-sizing: border-box; font-size: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 15px; margin-left: 30px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Sprinkle vegetables with parley; toss gently to blend.</li>
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<img alt="Roasted Veggies Recipe" class="alignnone wp-image-77577" height="900" src="https://img1.beachbodyimages.com/beachbody/image/upload/v1479260972/Roasted_Veggies_in_post_3.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; vertical-align: middle;" width="600" /><img alt="Roasted Veggies Recipe" class="alignnone wp-image-77578" height="900" src="https://img1.beachbodyimages.com/beachbody/image/upload/v1479260972/Roasted_Veggies_in_post_2.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; vertical-align: middle;" width="600" /><br />
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<figure class="wpb_wrapper vc_figure" style="box-sizing: border-box; display: inline-block; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; vertical-align: top;"><a class="vc_single_image-wrapper vc_box_border_grey" href="https://www.beachbody.com/product/fitness_programs/fixate-cooking-show-healthy-weight-loss.do?ICID=BLOG_BB_FIXATEBODTHX" style="background-color: transparent; border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; box-sizing: border-box; color: #2199e8; cursor: pointer; display: inline-block; font-weight: 700; line-height: inherit; max-width: 100%; outline-color: initial; outline-style: initial; outline-width: 0px; text-decoration: none; vertical-align: top;" target="_self"><img alt="FIXATE Thanksgiving" class="vc_single_image-img attachment-full" height="164" src="https://img1.beachbodyimages.com/beachbody/image/upload/f_auto,q_auto/v1478835511/beachbodyblog/Fixate-Thanksgiving-Banner.jpg" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; vertical-align: top;" width="1005" /></a></figure></div>
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<span style="box-sizing: border-box; text-decoration: underline;"><strong style="box-sizing: border-box; font-weight: 700; line-height: inherit;">Nutritional Information (per serving):</strong></span><br />
Calories: 216<br />
Total Fat: 5 g<br />
Saturated Fat: 1 g<br />
Cholesterol: 0 mg<br />
Sodium: 463 mg<br />
Carbohydrates: 41 g<br />
Fiber: 9 g<br />
Sugars: 15 g<br />
Protein: 4 g<a href="http://focusedonfitnesswithandyprovost/" target="_blank">Roasted Veggies</a></div>
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Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-3055729151342825582014-12-26T13:23:00.001-08:002014-12-26T13:23:11.842-08:00The Science Behind the Performance - CYBEX<a href="http://www.cybexintl.com/videogallery/?video=01000001#.VJ3G4HB5Mvo.blogger">The Science Behind the Performance - CYBEX</a> As a Double Hip Replacement guy I have always found the Cybex Arc Trainer to be the Best Cardio Training piece for me. Call me at 617-281-2323 or email me at <a href="mailto:andyprovost@gmail.com">andyprovost@gmail.com</a> for great pricing and service. It's Elliptical Extravaganza week!! Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-91372345224683317832014-11-15T09:00:00.001-08:002014-11-15T09:00:06.706-08:00Introducing the New HOIST Fitness Mi6 Home Gym at Gym Source in December. <iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/Iu3EL7dIpyc" width="480"></iframe><br /><br />
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Just Email me at <a href="mailto:AProvost@GymSource.Com">AProvost@GymSource.Com</a> or call me at 508-872-6000Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-44046577913616939282014-03-24T16:39:00.000-07:002014-03-24T16:39:28.089-07:00<br />
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Ask the Expert: How Do I Improve My Digestion?</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Denis Faye</em></span><div style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
In a way, it's strange that this question needs addressing. After all, digestion is part of the parasympathetic nervous system, meaning it happens <em>automatically</em>. It's not like exercise or sleep or any other bodily function that we can control. You eat and it gets digested. No instructions necessary.</div>
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<img alt="Woman with Upset Stomach" border="0" height="350" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/10/01/Art2_UpsetStomachGirl_700.jpg" width="700" /></div>
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Or, maybe not. After all, just about everyone—myself included—has digestion issues from time to time, which is why TUMS® and Pepto-Bismol® are household names. (For the record, ginger tea with a hint of honey is a much more holistic—not to mention yummier—way to fight indigestion.)</div>
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How do you know if your digestion needs a little fine-tuning? Obvious signs include heartburn, excess gas, and too many/too few bowel movements. (One visit to the white throne a day is ideal.) If you really want to get into detail, your transit time—the time it takes food to get from one end to the other—should be about 24 hours. To test this, eat 2 to 3 beets in one sitting. Without getting too graphic, it will be extremely obvious when they've worked their way to your stool. If it's within a day or two, that's a good thing. If not, the tips below should help get things moving.</div>
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(Warning: The beet test can also turn your urine red—and in much less time than 24 hours. This is normal, albeit freaky. Don't panic.)</div>
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1. Drink More Water</h3>
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Many of you would really, really like me to tell you that when you eat butter, barbeque sauce, and bacon fat they keep your body lubricated. Sadly, this isn't the case. It's water that keeps everything flowing smoothly throughout your whole body, including your gastrointestinal tract.</div>
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Drink at least half your weight in ounces daily. (If you weigh 150 pounds, drink 75 ounces of H<sub>2</sub>O.) This is an excellent way to aid digestion—particularly if you're having a hard time backing the brown bus out of the garage . . . if you know what I'm saying. <a href="https://www.facebook.com/FocusedOnFitnessWithAndyProvost" target="_blank">https://www.facebook.com/FocusedOnFitnessWithAndyProvost</a></div>
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<img alt="Woman Drinking Water" border="0" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/10/01/Art2_Hydrate_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Some people say you should avoid drinking water when you're eating because it dilutes stomach acid, thus hampering digestion. Personally, I don't buy into this. Fruits like melon and citrus are loaded with water. Should we not eat those? If you feel you digest better if you don't drink at the same time, then listen to your body. For everyone else, I think it's OK to drink water while you eat.</div>
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2. Eat Slower</h3>
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Digestion is hard work. Whatever you eat has to be broken all the way down to molecules—and that's a big job! By eating slower and completely chewing your food, you save the rest of your system a lot of effort, and you thoroughly mix saliva into your meal. The enzymes in your saliva aid digestion by allowing the breakdown process to begin before the food even gets to your stomach.</div>
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Also, eating slower makes it easier for you to judge how full you are. It takes your belly about 10 to 30 minutes to tell your brain that it's full. Ever rush through a big meal and then end up feeling overstuffed less than half an hour later? That's why. Slow down chow time and you'll start recognizing the signals that your body is full before you overeat.</div>
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3. Consume Smaller Meals</h3>
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Your body processes food better when you eat less of it in one sitting. If you eat five or six smaller meals a day, your body will have an easier time digesting them and better absorb the nutrients.</div>
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If you want to see this theory in action, consider the last time you took a multivitamin and your urine turned bright yellow. This happened because your body was flushing out excess vitamin B. Now, if you were to chop up the pill and take it over the day in five or six parts, odds are your pee wouldn't go neon. This is because you were better able to absorb the B vitamins. The same goes for all the nutrients in your meals. (For the record, you don't need to do this. You're still getting plenty of benefit from your multivitamin without going through the stress of partitioning it.)</div>
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Another benefit of smaller meals is that, like eating slower, it helps you avoid stuffing yourself, which isn't great for digestion and, frankly, feels terrible.</div>
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4. Eat More Fiber</h3>
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I'd need a whole separate article to explain all the benefits of fiber, but one of the most important things it does is to act like a broom to sweep your food down the intestinal hallway and shove what you don't use out the back door. Insoluble fiber is especially good for this and can be found in whole grains, seeds, nuts, and fruit and veggie skins.</div>
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But keep in mind, there is too much of a good thing. If you plan to up your fiber, do it slowly, maybe increasing it 5 grams a day. Otherwise, there's a good chance that you'll find yourself with a serious case of the toots. For most people, between 25 grams and 50 grams daily is a good range.</div>
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5. Eat Less Fried and Greasy Food</h3>
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<img alt="Fried Shrimp" border="0" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/10/01/Art2_FriedShrimp_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />This isn't an excuse to get you to eat less junk. Some fat in your diet is a good thing, but too much can overwhelm your system, which is why heartburn and acid reflux are common when you eat one Buffalo wing too many. They're also a trigger for diarrhea, so they're basically nailing your tract on both sides. On the other hand, not eating enough dietary fat can cause constipation, so make sure you get enough healthy fats in your diet, including omega-3 fatty acids from fish and flax, as well as nuts, avocados, seeds, and "good" oils such as extra-virgin olive oil and coconut oil.</div>
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6. Supplement Your Diet With, Um, Supplements</h3>
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All along your gastrointestinal tract are proteins called enzymes that break down the various macronutrients you've eaten. A few of the better known ones include protease, which breaks down protein; lipase, which breaks down fat; and amylase, which breaks down carbs. If you don't think they're doing the job, you can supplement with more digestive enzymes. Shakeology® happens to have an excellent enzyme blend that includes all the above-mentioned enzymes—and more.</div>
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Another supp proven to aid digestion are probiotics. Once food gets to your small intestine, a whole ecosystem of bacteria aid in breaking it down. Unfortunately, "bad" bacteria can often overwhelm "good" bacteria, so it's a good idea to send reinforcements down there from time to time in the form of probiotics. Shakeology also happens to contain an excellent probiotic strain: lactobacillus sporogenes, which has been proven to promote bowel health.</div>
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You can also get healthy bacteria from fermented foods like yogurt, kimchee, and kombucha.</div>
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7. Get Some Exercise</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;">And you thought Brazil Butt Lift® was just for your rump! Working out helps keep things moving down south in a number of ways. It speeds up your metabolism, which speeds up digestion; it promotes blood flow, which makes all systems in your body run smoother; and it tones the muscles in your digestive tract. Now you can tell people you have a six-pack colon. (Don't actually do that. It's a joke.)</span><h3 class="nospace" style="clear: none; color: #993300; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: bold; line-height: 1.2em; margin-bottom: 0px; padding-bottom: 0px; text-decoration: underline;">
8. Keep a Food Journal</h3>
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If you have digestive issues, you could have a food intolerance. The usual culprits are dairy, soy, and gluten. There are also foods that cause "intestinal discomfort" for many people, including beans and artificial sweeteners. Keeping track of everything you eat allows you to look for patterns in your digestion. When things aren't working properly, you can look back and make connections between that and what you ate, and if you're also tracking your exercise, your activity level. Also, if you get to the point that you need to see a nutritionist or dietician, they're going to ask you to journal anyway, so you might as well get a jump on the process. Just get yourself a notebook and write down everything you eat and drink, as well as how it makes you feel. (Here's a tip: "Bloated and gassy" is usually a bad sign.)</div>
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Digestion should come naturally. Unfortunately, in the age of processed food and sedentary lifestyles, it may need a little help. So follow these tips. With a little fine-tuning—and a lot of fiber—you'll be able to tell your bowels who's boss in no time.</div>
Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-68554947382208287242014-03-21T13:54:00.000-07:002014-03-21T13:54:54.573-07:00Are You Making These Salad Bar Mistakes?<br />
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Are You Making These Salad Bar Mistakes?</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Zack Zeigler</em></span><div style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
You can breathe a sigh of relief. We're going to spare you the lecture filled with impractical "rules" for what you should or shouldn't eat at the salad bar. Instead, we're going to level with you about how to refine a few of your salad bar habits with some practical tips.</div>
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<img alt="Cobb Salad" border="0" height="350" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/10/01/Art1_CobbSalad_700.jpg" width="700" /></div>
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Don't worry, that doesn't include discussing table napkin etiquette or a brief history of the salad fork (that's the smaller, shorter fork, by the way). But it does include tips for how you can eat the foods you want while keeping your diet in check.</div>
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Mistake #1: You Don't Realize Salad Isn't "Free"</h3>
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You might avoid the iceberg and head straight for romaine, kale, spinach, and mixed greens, but it doesn't take much to ruin what could be a healthy meal. Calorie-dense add-ons like shredded cheese, pasta, or those crunchy sesame noodles won't cause your spare tire to inflate . . . if you are mindful that they are much higher in calories than nutrient-packed veggies like cucumbers and peppers, or fruits like apricots and tomatoes. (We know, we know—some of you consider tomato a vegetable. The outcome of the Supreme Court case Nix v. Hedden [1893] says you're wrong. Yes, <em>the</em>Supreme Court seriously spent time deciding that.)</div>
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Mistake #2: You Eat Too Much "Good" Fat</h3>
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<img alt="Greek Salad" border="0" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/10/01/Art1_GreekSalad_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Fats are essential. Monounsaturated and polyunsaturated fats found in salmon, eggs, olive oil, avocados, and nuts can help fight disease and regulate cholesterol levels. But an ounce of fat also contains more than twice as many calories as an ounce of carbohydrates or protein, so a truck-sized load of "good" fat on your plate still spells bad news for your gut.</div>
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Don't avoid fats entirely. Just don't pile 'em on. Use the thumb rule. When you're adding a serving of a fatty food, use about a thumb's worth. Generally, you don't need more than two thumbs' worth of fat on a salad, so maybe a wedge of avocado and a small spoonful of chopped nuts. (And you thought thumbs were just for rating movies.)</div>
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Mistake #3: Your Plate is Monochromatic</h3>
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No need to hit every shade on the color wheel, but a hodgepodge of reds, oranges, yellows, and greens does more than pretty up your salad; it adds variety to your diet and delivers a variety of essential nutrients—particularly phytonutrients, which are unique to fruits and veggies—when consumed.</div>
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"Darker color veggies like broccoli, spinach, peppers, and carrots have the most nutritional value," explains Nancy Clark, MS, RD, CSSD, about phytonutrients. "But each color—red cranberries, white onions, orange carrots, green peppers—has different antioxidant properties and different ways to protect against things like cancer or heart disease."</div>
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Since variables like your sex, age, and how active you are determine how many fruits and vegetables you should consume per day, let this plug-and-play calculator from the Center from Disease Control and Prevention crunch the numbers for you.</div>
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Mistake #4: You Avoid Carbs</h3>
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<img alt="Salad Bar" border="0" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/10/01/Art1_SaladBar_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />If you've turned your back on carbs, fearing they'll make you fat, it's time to put your hat in hand and apologize to them. Carbohydrates don't make you fat (hint: lettuce—and all other vegetables—are carbs); consuming too many calories does. So if you're training hard, you most likely want to go heavier on the healthy carbs, given they're your body's primary fuel source.</div>
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"Body weight can increase after a carbohydrate-rich meal because carbs hold water in the body," Clark says. "When you carbo-load, for every ounce of carbohydrates you store in your muscle as glycogen, you store about three ounces of water. So when someone eats a bunch of pasta and wakes up the next day feeling like they've gained two pounds, they have gained water weight, not fat."</div>
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Mistake #5: You Really Love Dressing</h3>
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We've all done it; after pouring our blood, sweat, and tears into making a perfectly balanced salad, the whole operation goes kablooey after we drown it in an inch of dressing.</div>
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"Put the dressing in a side dish, dip your fork into the dressing, and then stab a forkful of salad," she suggests. "You can also dilute the dressing with water, vinegar, or even some milk if it's a creamy dressing." Clark adds, "A little bit of dressing on a big salad can be a lot of dressing. Say three tablespoons of dressing is 200 calories. If you have six tablespoons worth of dressing, that's 400 calories. So if you're using all of it, you could have had a piece of pizza."<a href="http://www.focusedOnFitness.Com/" target="_blank">www.focusedOnFitness.Com</a></div>
Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-66823524895794829742013-04-30T11:18:00.000-07:002013-04-30T11:18:37.808-07:00<br />
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5 Reasons You Could Be Gaining Weight</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Steve Edwards</em></span><div style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
Nothing taps your panic button quite like gaining weight, especially when you're on a weight loss program. Unfortunately, it's an inevitable fact of life. Luckily, you've got me here to tell you that, as long as you're following a solid program, results will come. It's a physiological certainty (unless you have an underlying issue, like hypothyroidism).</div>
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I realize this might take further convincing, considering our instant-gratification society. But this ain't my first weight loss rodeo. I've seen almost every scenario you can dream up, most of which were solved by <em>patience</em>. That said, there are some strategies you can use to ensure you're getting the most out of both your diet and exercise program. Let's tackle five of the most common weight loss conundrums.</div>
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<img alt="Woman on Scale" border="0" height="220" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/01-29/Art1_Header_700.jpg" width="700" /></div>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><br /></span><ol class="spaced indented boldnormal" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px;">
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">I'm following the program perfectly. Why isn't it working?! <span style="font-weight: normal; margin-bottom: 0px !important; padding-bottom: 0px;">Cortisol is a word you should become familiar with, as it's a key factor here. You've probably heard that it makes you fat, but you have no idea why "they" say that. What is cortisol? It's actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release. This can cause us to store excess fat as a survival instinct. While it sounds pretty dire, it's generally only a serious problem in those with poor lifestyle habits.<br /><br />The beginning of a diet and/or exercise program, however, <em>is</em> a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It's nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that's your goal.<br /><br />The trick is that there is no hard line on how long this adaptation takes. It's based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img align="right" alt="Woman with Small Portion" border="0" height="165" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/01-29/Art1_I'm_barely_eating_165.jpg" width="165" />I'm barely eating. <span style="font-weight: normal; margin-bottom: 0px !important; padding-bottom: 0px;">Severe undereating causes cortisol release, as it's the definition of a bodily emergency. Beachbody® offers many kick-start (or express) eating plans where you undereat for a few days, but you're always encouraged to get back to a solid maintenance calorie level quickly. A short period of strategic undereating with proper hydration will help your body dispense of unneeded food (most of us chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.<br /><br />This is a tough situation because our natural reaction to weight gain is to eat less. When you're exercising, it's important to keep your eye on workout performance, as opposed to how much weight you're losing. You should be eating enough so that your daily workouts improve over time. As long as that's happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don't overeat.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">I've been doing hard workouts for weeks. <span style="font-weight: normal; margin-bottom: 0px !important; padding-bottom: 0px;">On the performance theme, you need to continually improve, which is why workouts get harder as you move through any of Beachbody's programs. It's also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you're doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.<br /><br />A plateau, technically, isn't gaining weight—it's remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won't continue to increase, which is the goal of most weight loss programs.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">My friend and I are doing the exact same thing and she's losing. <span style="font-weight: normal; margin-bottom: 0px !important; padding-bottom: 0px;">Back to adaptation. We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it's vital that you stick to your program and not change it repeatedly based on your daily results!<br /><br />In our test groups, two-week results have almost no bearing on who does best in the end. In fact, many people that undereat early and get off to a fast start will stagnate, while those who stick to the plan and eat as advised will start slower but train harder over time, leading to rapid weight loss as the program wears on.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img align="right" alt="Woman with Small Portion" border="0" height="165" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2013/01-29/Art1_lost_weight_stopped_165.jpg" width="165" />I lost weight for a while but now it's stopped. <span style="font-weight: normal; margin-bottom: 0px !important; padding-bottom: 0px;">For ages on the Team Beachbody® Message Boards, this was our most frequently asked question. You eat less to lose weight. Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with the decreased calories. You're starving your now fit body, so it's doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.<br /><br />Again, this is a tough sell, so here's an example. One of our early Success Stories lost 40 pounds during a round of Power 90®, eating only 1,200 calories a day. He then stagnated for a long time and was very resistant to eating more, fearing it would kick-start a regression. We talked him into adding calories until, finally at around 2,000 calories, weight loss resumed. It then became so rapid he dropped through his goal, and about 20 pounds below, until finally, at around 3,000 calories, he leveled out. Then a daily diet of around 3,500 calories a day got him to a ripped 175.</span></li>
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So the moral of today's lesson is to trust your exercise program. We've been doing this a long time and we know what works. There are no magic bullets. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you'll never need to ask yourself why you're gaining weight again.</div>
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Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-48854058934383784132012-09-05T13:32:00.001-07:002012-09-05T13:32:45.699-07:008 Ways to prevent Muscle Soreness<br />
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Recovery Done Right: 8 Ways to Prevent Muscle Soreness</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Kara Wahlgren</em></span><div style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
Aching after a brutal workout? Delayed-onset muscle soreness (DOMS) can make you feel the burn while your muscles recover and rebuild. But, if you take the right steps after your workout, you can go hard without paying the price. Here are 8 easy ways to prevent postworkout pain.</div>
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<img alt="Gym Recovery" border="0" height="220" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-08-13/Art1_GymRecover_bb3.jpg" width="700" /></div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Stretch. <span style="font-weight: normal;">Stretching is your first line of defense after a good workout. "When you train, you contract the muscles, and the muscle fibers get shorter," "Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery." While fitness experts can't seem to agree on this strategy<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[1]</sup>—one Australian study<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[2]</sup> claimed that stretching had no impact on muscle soreness—it certainly won't hurt, especially if your flexibility is limited.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Eat for rapid recovery. <span style="font-weight: normal;">In a study on "nutrient timing," researchers found that a postworkout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[3]</sup>. A tough workout depletes blood sugar, as well as the glycogen stored in your muscles. Restoring that supply within an hour of finishing your workout is your body's top priority. In a pinch, down a glass of grape juice with whey protein powder or a glass of chocolate milk. Denis Faye, "When the sugar [from the drink] rushes into your muscles to restore that supply, the protein piggybacks to jump-start the recovery process."</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Ice It" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-08-13/Art1_Ice-it_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Ice it. <span style="font-weight: normal;">Immediately after a tough workout, icing your muscles can stave off inflammation. "Inflammation is one of nature's defense mechanisms, but it works like a cast—it immobilizes you. "When you keep inflammation down, that area is free to keep moving, and movement promotes healing." Like stretching, its effectiveness is up for debate—some researchers have claimed that ice is only effective for injuries and not for run-of-the-mill soreness<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[4]</sup>, but it's a simple and safe option that many top-level athletes swear by<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[5]</sup>. "Unless you ice so long that you give yourself frostbite, there's really no danger," Edwards says. "It seems to really speed up healing without any adverse effects."</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Change your diet. <span style="font-weight: normal;">"When your muscles are sore, inflammation is a huge part of the problem," Faye says. To help reduce this inflammation, add foods that are rich in omega-3s—such as salmon, free-range meat, flax, avocado, and walnuts<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[6]</sup>—to your diet. The natural anti-inflammatory properties<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[7]</sup> of these foods can help dial back the soreness after overexertion. Amino acid supplements can also help with muscle recovery after a high-intensity workout<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[8]</sup>.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Massage your sore spots.<span style="font-weight: normal;"> A recent study found that massage can reduce inflammatory compounds called cytokines<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[9]</sup>. One type of massage that's gaining popularity is myofascial release, which targets the connective tissue covering the muscles. You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll back and forth over the sore areas for about 60 seconds. But . . . before you do, make sure you're rehydrated and your heart rate is back to normal. "When your muscles are hot and loaded with lactic acid, you might make it worse," </span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Get heated. <span style="font-weight: normal;">While ice can work wonders immediately after a workout, heat can help once your muscles have returned to their resting temperature<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">[10]</sup>. "Heat increases circulation, especially focused heat in a jacuzzi, where you can hit areas like joints that don't normally get a lot of circulation," Just don't jump in the hot tub immediately after a workout, because the heat can exacerbate inflammation, and the jets can pound your already-damaged muscles. "When your body heat is already high and you have a lot of muscle breakdown, sitting in a hot tub with the jets would be counterintuitive."</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Knee Brace Running" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-08-13/Art1_kneebracerunning_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Move it. <span style="font-weight: normal;">You may be tempted to plant yourself on the couch until the pain subsides, but don't skip your next workout. Circulation promotes healing, so it helps to get your heart pumping—just don't overdo it. "Active recovery" is low-intensity exercise that gets your blood flowing without taxing your muscles. What qualifies as low-intensity? It depends on your typical workout. If you know your training zones, you can use a heart rate monitor. But, the easiest way to engage in active recovery is to exert around 50% of your max effort, and keep your heart rate below 140 bpm or so. Most workout programs should include a recovery workout, but if yours doesn't, a gentle yoga class or going on an easy hike are good options.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Pop a painkiller—if you must. <span style="font-weight: normal;">Nonsteroidal anti-inflammatory drugs like ibuprofen can relieve pain, but many experts aren't sure if they're worth the risk. "A lot of athletes call it 'Vitamin I,'" But NSAIDs can cause nasty side effects and accelerate muscle breakdown. "The only time they might help is if you're in so much pain that you can't do low-level exercise—you can't get off the couch," <a href="https://www.facebook.com/FocusedOnFitnessWithAndyProvost?ref=hl" target="_blank">https://www.facebook.com/FocusedOnFitnessWithAndyProvost?ref=hl</a> In that case, meds might help, but be careful not to overdo it—because if you're not feeling pain, you may push <em>too</em> hard and cause an injury.</span></li>
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Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com1tag:blogger.com,1999:blog-7809556570501184635.post-10697283906909589872012-08-03T06:05:00.001-07:002012-08-03T06:05:23.961-07:00<br />
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7 Colors of the Phytonutrient Rainbow: How Eating a Variety of Colors Can Keep You Healthy</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Elisa Lenox</em></span><br />
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Why is it that advice on healthy eating usually seems to center on what <em>not</em> to put in our mouths? With the endless ways we're taught to limit calorie intakes and watch out for "bad" fat and carbohydrates, it's almost easy to forget that there's a whole world of foods out there that don't threaten to give you heart disease, diabetes, or an expanded waistline.</div>
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<img alt="Various Fruits and Vegetables" border="0" height="220" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-07/Art-2-700x220_Header.jpg" width="700" /></div>
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Rather than focusing on what you shouldn't eat, let's take some time to focus on a few beautiful, flavorful, and health-building foods you should eat—specifically, foods rich in phytonutrients, the naturally occurring pigments that lend color and chemical protection to the plant kingdom, while also offering astounding health benefits.</div>
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The study of phytonutrients ("phyto" meaning "plant" and "nutrient" meaning, well, "nutrient"), also known as phytochemicals, is a relatively new field in nutrition, with more research unfolding on these substances than can be covered in one article. However, it's fair to say that what is currently known lends powerful credence to that ageless maternal advice "eat your vegetables."</div>
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Scientists have categorized classes of phytonutrients that offer different properties and benefits and it just so happens that many of these classes are represented by their colors. So read on and discover why becoming a connoisseur of the plant-based nutrient spectrum is a brilliant strategy that will help to preserve both your health and physical charm.</div>
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<img alt="Blue/Purple Fruits" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-07/Art-2_Blue-purple_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /><strong>Blue/Purple – Anthocyanins</strong> are flavonoids that act as powerful antioxidants, neutralizing free radicals that cause aging and degenerative disease. There's even a connection between this phytonutrient and decreased visceral (abdominal) fat! A 2008 study from Chubu University in Japan found a link between anthocyanin intake and reduced incidence of metabolic disorders, including abdominal weight gain, hypertension, and impaired glucose and insulin metabolism. <strong>True, blue anthocyanin sources include red cabbage, blueberries, blackberries, acai berries, cherries, grapes, blue potatoes, eggplant, and radicchio.</strong></div>
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<strong>Orange/Yellow</strong> – Multiple studies indicate that diets rich in <strong>beta-carotene</strong> lower the risk of cardiovascular disease and some types of cancer. This amazing phytonutrient falls into the carotenoid class that (along with the flavonoid group) has been credited in a 2010 Tufts University study for providing photo protective and antioxidant action in the skin. In short, these inflammation, wrinkle, and cancer preventing nutrients protect your skin from the inside out! <strong>To get a bit of beta-carotene, try sweet potato, carrots and carrot juice, winter squash, pumpkin, and cantaloupe.</strong></div>
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<img alt="A Guava" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-07/Art-2_Redfruit_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /><strong>Red – Lycopene</strong> has been in the news a lot lately for its positive influence on prostate health, but it’s also thought to prevent cervical dysplasia in conjunction with other carotenoids. In other words, it's also good for the uterus, making it an equal opportunity nutrient. In addition, a 1996 University of Minnesota study found a significant increase in longevity based upon the blood lycopene levels of nuns living the same lifestyle, in the same conditions. <strong>If you're ready to get into the red, try tomato and tomato products, watermelon, pink grapefruit, guava, and papaya.</strong></div>
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<strong>Yellow/Green</strong> – The light absorbing properties of <strong>lutein</strong> are associated with eye health involving a decrease in cataract formation and macular degeneration. <strong>Mellow, yellow lutein sources include spinach, kale, collards, mustard and dandelion greens, summer squash, and pumpkin.</strong></div>
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<img alt="Spinach" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-07/Art-2_Spinach_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /><strong>Green – Chlorophyll's</strong> abilities to bind toxins and decrease oxidative stress make it a powerful bodily detoxifier and explain how it can actually reduce body odor. <strong>You'll be seeing green with chlorophyll sources like spinach, kale, Swiss chard, arugula, green beans—any green vegetable. The darker, the better.</strong></div>
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<strong>Green/White</strong> – Another detoxifier, <strong>sulphoraphane</strong> is part of the isotheocyanate class of phytonutrients that has been cited in multiple studies as a cancer preventative and detoxifier of carcinogens. <strong>Some super sulphoraphane sources include broccoli, brussels sprouts, broccoli sprouts, cabbage, bok choy, cauliflower, and watercress.</strong></div>
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<strong>White</strong> – The anti-inflammatory and antimicrobial qualities of <strong>allicin</strong> lend to its reputation as an inhibitor of heart disease and gastric cancer as well as a potent immune booster. <strong>All-around awesome allicin sources include garlic, onion, leek, shallot, and chives.</strong></div>
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The possibilities are endless when it comes to polychromatic eating. Use a food processor to quickly shred red cabbage and brussels sprouts into an easy chopped salad with pomegranate seeds, blanched almonds, and a homemade lemony dressing, or gently wilt kale or Swiss chard in olive oil with garlic, onion, and thinly sliced yellow bell pepper. Spiced sweet potatoes or winter squash bake in less than 40 minutes for a simple, energy-boosting carbohydrate serving. Fruit and leafy green packed smoothies are a fantastic way to throw together a quick, nutrient dense breakfast and don't forget the most convenient, and superfood-packed meal on the go is a whey protein shake. There are many that will give you over 20 phytonutrients and antioxidants in one delicious and easily portable package?</div>
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How can you ensure that you're drenching your system in these healthful, beauty-boosting nutrients every day? Make it a personal mission to sample from a wide variety of fruits and vegetables daily and get as innovative with your recipes as your imagination and nature's color palette will allow. Get creative and, before you know it, you'll be benefiting from the phytonutrient rainbow!</div>
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<br /></div>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-30399171601666774182012-08-03T06:05:00.000-07:002012-08-03T06:05:16.852-07:00<br />
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Urban Gardening Part Two: It's All in the Herbs<br />7 Steps to Planting a Container Garden</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Lisa Palac</em></span><br />
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It's spring, the time when everything starts to, literally, spring up. And every year, urban dwellers the world over have the same reaction: this is it! This is the year I finally plant that veggie patch and spend autumn feasting on homegrown produce. Then they look around their third-story walk-up with nothing but a fire escape for outdoor space and realize that's just not going to happen.</div>
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<img alt="Gardening" border="0" height="220" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-21/Art-4_700x220_Header.jpg" width="700" /></div>
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Or is it?</div>
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Even if you've never grown anything before, but have always wanted to take part in this rite of spring, a container herb garden is a perfect way to begin. Here's how to get started:</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Woman Gardening" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-21/Art-4_165x165_garden.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />A place in the sun. <span style="font-weight: normal;">Herbs basically need three important things: full sun, lots of water, and good drainage. For best results, herbs must be grown outdoors. If you live in a seasonal climate, make sure the last frost has come and gone before planting. If your plants aren't doing very well as the season progresses, they might need a sunnier spot or perhaps, a bit less sun. This is one of the essential truths about plants: they've got to have their "spot" to flourish.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">The easiest herbs to grow. <span style="font-weight: normal;">"If you want to see if you have a green thumb, start with mint," says Cassy Aoyagi, co-owner of FormLA, a team of Los Angeles-based landscape architects specializing in sustainable practices. "Mint just takes over," she says. Mint is a <em>perennial</em>herb, which means that it lasts from season to season, and there are many varieties of mint including spearmint, peppermint, and even chocolate mint.<br /><br />The next bulletproof perennial herb, according to Aoyagi, is rosemary. Incredibly hardy and fast-growing, rosemary can tolerate full sun, but can do with much less. It can withstand over-watering and also survive a drought. It's a hard one to kill. If you choose an upright woody variety of rosemary, says Aoyagi, you can use the fragrant stems as skewers for grilling vegetables. Stems of rosemary can also be used to infuse olive oils and marinades. Other easy-to-grow classic perennials include thyme and oregano.<br /><br />Basil, cilantro, and parsley are <em>annual</em> herbs, which means they only last one season and are replanted annually. They can absolutely be planted alongside perennial herbs in the same container. If you want to make, say, fresh pesto, however, you'll need more than a single plant. In fact, you'll need at least five or six. If this is the case, you may want a separate pot for large groups of single-variety herbs.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Planting in soil" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-21/Art-4_165x165_header.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Choosing the best soil. <span style="font-weight: normal;">Fish emulsion, worm castings, bone meal, and bat guano hardly sound appetizing, but they are used in organic soil to fertilize the most delicious things. Most organic potting soils available for sale already contain all the ingredients you need to grow lush, healthy plants. For a container herb garden, you don't need additional fertilizer. <em>Organic</em> potting soil is preferable to the mix known simply as potting soil, because commercial soils often contain low-release fertilizers and other chemicals that could potentially be unhealthy.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Container size and shape. <span style="font-weight: normal;">All herbs can be planted together in the same container. For example, a 12-inch round ceramic pot can hold four or five herbs. Here's an ideal container size: a wood rectangle that measures 36 inches long by 12 inches high by 12 inches deep. If you can go 18 inches deep, even better, as the more room you give the roots, the larger and healthier the plants will be. Also, make sure there are holes in the bottom of whatever container you choose, so the water can drain out.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Buying the plants. <span style="font-weight: normal;">Although you could start from seeds, it's much easier to buy a mature plant. Plants are generally sold by the size of their container. Starter herbs are usually sold in 4-inch pots. Some vendors will sell several individual plants of the same variety in one 4-inch pot, knowing that the plants will be repotted. You can visit a plant nursery or farmer's market to buy your plants, or order online if you're looking for a particular heirloom variety.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">The planting. <span style="font-weight: normal;">Let's say you're going to plant five herbs in a 12-inch round pot. First, fill the pot about three-quarters to the top with the organic potting soil you've purchased. Next, take the starter herb out of its plastic container by turning the plant upside-down and gently removing the plastic container. Using your fingertips, gently dig in and separate the roots just a little bit, so the roots are no longer compressed in the plastic pot shape. Then, make a little hole in the soil where you intend to plant the herb. Allow 3 to 4 inches between herbs. Set the herb in the soil and cover with more soil. Instead of patting the soil completely flat, try to build a slight mound on the top of each plant, as this little "hill" often helps with drainage.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="A Couple Gardening" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-05-21/Art-4_165x165_couple-gardening.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Care and Watering. <span style="font-weight: normal;">One of the fundamentals of plant care is this: the more you trim your plant during the growing season, the more new growth you get. So the more leaves you pinch off your basil plant, or the more sprigs of rosemary you clip, the fuller and more leafy your herbs will be. At the end of the season, many perennials will appear fairly dormant. At this stage, you could cut the plant way back, and it will spring back as the weather warms up. Here's another fundamental: the only way to really know if the soil is moist enough is to stick your finger deep in the dirt. For plants that require full water, it should feel damp but not soaking wet. Signs of overwatering and underwatering can seem very similar to a novice, such as leaves yellowing and dropping, but if you test the soil with your finger, you'll have a good idea of which direction things are going.<br /><br />Now it's time to reap the fruits—or leaves, anyway—of your labor. A sprinkle of chopped basil on a salad makes it exponentially more delicious, especially if you've grown it yourself. Plus, look at all you can do with fresh mint: cilantro mint chutney, cucumber mint soda, mint ice cubes, chilled peach mint soup. Not to mention that both parsley and cilantro are high in antioxidants. Growing your own herbs is also a really fun and extremely satisfying way to get just a little more green in your day.</span></li>
</ol>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-41231225337738048182012-08-03T06:04:00.001-07:002012-08-03T06:04:47.616-07:00<br />
<h3 style="clear: none; color: #993300; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: bold; line-height: 1.2em;">
Summer Snack Attack! 23 Easy, Beach-Friendly Snacks Under 150 Calories</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Rebecca Swanner</em></span><div style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
No matter what body of water you're heading to this summer—beach, lake, your local pool—or even some neighborhood kid's Slip 'N Slide<sup style="font-size: 11px; line-height: 0.5em; vertical-align: text-top !important;">®</sup>—you'll be glad you packed these 23 delicious, nutritious snacks, each of which is 150 calories or less. If you're looking to get a balance of protein, fat, and carbs for each snack, halve the portions and combine nuts, cheese, or lean meats with the fruit-forward treats!</div>
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<img alt="Summer Snack" border="0" height="220" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-07-16/Art-1_Summer-Snack-700x220.jpg" width="700" /></div>
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Not only will these keep you from craving that double scoop of mint chocolate chip, they'll help keep your hunger at bay while you're in and out of the water or soaking up the sun. Just don't forget the sunscreen.</div>
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<strong>Got a cooler?</strong> If you're packing an ice chest, try these refreshing treats that will cool you down when it feels like you're about to melt in the afternoon sun.</div>
<ol class="spaced indented boldnormal" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px;">
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Frozen grapes. <span style="font-weight: normal;">With a taste just like sorbet, frozen grapes are the snack that got me through the dog days of many a New York City summer. Just rinse some grapes, toss them in a plastic bag, and throw them in the freezer. Hours later, you'll have a chilly, low-calorie snack. 1 cup of grapes equals 62 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Jicama Salad" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-07-16/Art-1_Jicama-salad-165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /> Jicama salad. <span style="font-weight: normal;">Chop 1 cup of jicama and add a splash of lemon juice and a pinch of salt for a tangy, crunchy salad. Those 50 calories will give you a blast of energy to get back in the pool for one more round of Marco Polo.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Mediterranean salad. <span style="font-weight: normal;">Go Greek and dice 1 medium tomato, half a red onion, and 1 cucumber. Top with 1 ounce of low-fat feta cheese and a pinch of salt. Trust me, it tastes way more decadent than its 146 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Dates and prosciutto. <span style="font-weight: normal;">If you want something with more of a savory flavor, wrap 1 piece of prosciutto around a date for a bite that combines sweet and salty. Your taste buds will love you for it. Each one is approximately 50 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Watermelon twist. <span style="font-weight: normal;">Even on its own, watermelon is such a great summer food. It's low in calories, full of water, and high in vitamin C. To add some protein and fat, top 1 cup of watermelon with 1 ounce of crumbled feta for a treat less than 100 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Caprese. <span style="font-weight: normal;">The Italians know what they're doing when it comes to eating healthy. Moderation, moderation, moderation! For this savory snack with a little bite, top 1 ounce of fresh mozzarella cheese with 1 cup of cherry tomatoes and 1 tablespoon of your favorite balsamic vinegar.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Shakeology<sup style="font-size: 11px; line-height: 0.5em; vertical-align: text-top !important;">®</sup>. <span style="font-weight: normal;">Why not bring the Healthiest Meal of the Day<sup style="font-size: 11px; line-height: 0.5em; vertical-align: text-top !important;">®</sup> to the beach? Just mix half of a serving of your favorite flavor with water for a nutrient-packed snack that's 70 to 85 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Stuffed tomatoes. <span style="font-weight: normal;">Tomatoes are packed with cancer-busting antioxidants, and when they're stuffed with this vegetarian-friendly recipe for olive and quinoa salad <a href="http://cookieandkate.com/2011/stuffed-tomatoes-with-quinoa/" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; border-width: initial; color: #0079c1; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank">from Cookie + Kate</a>, they've also got the protein and fat to keep you going all day. The easy-to-make snack is just 112 calories a serving.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Berries. <span style="font-weight: normal;">Feeling the heat? Munch on 1 cup of strawberries, raspberries, or blueberries for an antioxidant-friendly, refreshing treat that's under 100 calories. Simple and delicious!</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Tabouleh" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-07-16/Art-1_Tabouleh-165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /> Tabouleh. <span style="font-weight: normal;">This classic Middle Eastern salad is made from bulgur, tomato, parsley, lemon juice, mint, garlic, and salt. Make your own or pick up some from your local deli. A cup is approximately 150 calories or less.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Gazpacho. <span style="font-weight: normal;">This tomato-based soup is like a soup version of V8<sup style="font-size: 11px; line-height: 0.5em; vertical-align: text-top !important;">®</sup>, only without the preservatives and sodium. It's jam-packed with tons of vegetables and will help you feel hydrated even on the hottest of days. <a href="http://www.teambeachbody.com/about/newsletters/-/nli/31#18702" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; border-width: initial; color: #0079c1; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank">Follow this recipe</a> and you'll have a low-cal soup in less than 30 minutes.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Pickles. <span style="font-weight: normal;">Want a practically calorie-free snack? Munch on some pickles! They're sweet and salty, and their delectable crunch makes them a fun snack to eat while you're sitting on the shore or lounging poolside.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Gelatin dessert. <span style="font-weight: normal;">For a sweet treat, enjoy the jiggle of a gelatin-based dessert like JELL-O<sup style="font-size: 11px; line-height: 0.5em; vertical-align: text-top !important;">®</sup> without adding extra jiggle to you at 80 calories or less. Though many products on the market have artificial ingredients, you can find better versions at natural food stores like Whole Foods and Trader Joe's<sup style="font-size: 11px; line-height: 0.5em; vertical-align: text-top !important;">®</sup>.</span></li>
</ol>
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<strong>Going cooler-free?</strong> These snacks will keep your hunger at bay for when you're not planning to bring a cooler.</div>
<ol class="spaced indented boldnormal" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px;">
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Cinnamon apple. <span style="font-weight: normal;">Sprinkle an apple with cinnamon for a treat that tastes like apple pie, but with only 70 tiny calories and no added sugar.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Summer Fruit" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-07-16/Art-1_Summer-Snack-165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /> Juicy fruit. <span style="font-weight: normal;">Try 1 cup of unsweetened applesauce with a hint of cinnamon for a 100-calorie snack. Just make sure to read the ingredients, as many applesauce brands contain added sugar or high-fructose corn syrup.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Nuts. <span style="font-weight: normal;">A handful of 40 pistachios or 20 raw almonds will provide you with the protein and fat your body needs to fuel your fun in the sun.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Olives. <span style="font-weight: normal;">Get some healthy fats into your system by munching on 16 olives! Choose pitted ones to leave yourself with less to clean up.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Peanut, almond, or cashew butter. <span style="font-weight: normal;">For a super quick snack, grab a spoonful of nut butter. This protein-rich treat will give you energy. Even the all-natural versions have that great blend of salty and sweet for just 95 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Roasted chickpeas. <span style="font-weight: normal;">Mix together olive oil, spices, and chickpeas on a baking sheet, roast them in your oven for 35 minutes, and you'll have a guilt-free snack high in fiber and antioxidants that's approximately 150 calories per quarter-cup serving.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Tempeh.<span style="font-weight: normal;"> I first discovered this weird-looking food at the farmer's market when I bought it on a whim. It's made from fermented soy, so it's high in protein, probiotics, and calcium. It's less processed than tofu and has a nutty flavor that makes it yummy on its own. A half-cup is approximately 150 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Bell pepper with balsamic vinegar. <span style="font-weight: normal;">Drizzle 1 tablespoon of balsamic vinegar over sliced bell peppers for a treat high in vitamin C and low in calories. 1 marinated bell pepper is equal to about 40 calories.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Avocado toast.<span style="font-weight: normal;"> Mash 1/4 of an avocado onto 1 slice of whole wheat or sprouted-grain toast and sprinkle it with Espellete pepper for a 120-calorie omega-3 friendly snack. </span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Water" class="art" src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2012-07-16/Art-1_water-165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /> Water. <span style="font-weight: normal;">Don't forget about hydration! If you're going to be in the sun, it's critical to make sure you're replenishing your water supply whether or not you're splashing around in the waves. Unless you want a midday headache, that is. Drink iced cold water, iced tea, coconut water, or sparkling water to rehydrate.<a href="http://focosedonfitness.com/" target="_blank">focosedonfitness.com</a></span></li>
</ol>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-33955419078184646382012-06-17T09:14:00.001-07:002012-06-17T09:14:04.030-07:00Focused On Fitness with Andy Provost: 7 Colors of the Phytonutrient Rainbow: How Eating ...<a href="http://focusedonfitnesswithandyprovost.blogspot.com/?spref=bl">Focused On Fitness with Andy Provost: 7 Colors of the Phytonutrient Rainbow: How Eating ...</a>: 7 Colors of the Phytonutrient Rainbow: How Eating a Variety of Colors Can Keep You Healthy By Elisa Lenox Why is it that advice on healt...Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-61372054281314471172011-12-03T14:16:00.000-08:002011-12-03T14:17:10.501-08:00<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><hr style="clear: both; margin-top: 1em; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; border-top-width: 1px; border-top-style: solid; border-top-color: rgb(246, 245, 242); border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(224, 218, 197); border-right-style: none; border-left-style: none; "><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">Your 10-Point Plan for Holiday Diet Success</h3><em>By Steve Edwards</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/700x220_bb3Holiday-Diet-Success.jpg" alt="Woman Wearing Winter Hat and Woman Measuring Her Waist" border="0" width="700" height="220" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Good ol' "holiday cheer" doesn't always leave you feeling cheerful, especially when you can't fit into your little black dress or fancy-occasion suit for your upcoming holiday parties, and especially for New Year's Eve. Here's a simple 10-step plan to help you enjoy all your holiday events while you begin planning how to make your coming New Year something to celebrate. Let's start with the big picture, then count down toward a healthy New Year.</p><ol class="spaced indent boldnormal" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li value="10" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Visualize. <span style="font-weight: normal; ">This first step won't take long. In fact, do it right now, before reading step 9. Close your eyes for a moment and visualize yourself in a place you want to be sometime next year. This is a fantasy, so make it a good one. Imagine looking and feeling a way you've always dreamed of. Now hold on to that vision.</span></li><li value="9" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_2012.jpg" alt="2012 Fireworks" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Target an event for next year. <span style="font-weight: normal; ">Think of something to focus on as a day for looking and/or feeling and/or performing your best. It can be anything from a class reunion to a triathlon to a trip to Cancun. Your goal is to find something to look forward to that will motivate you to improve between now and then.</span></li><li value="8" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Plan a training program. <span style="font-weight: normal; ">Begin by finding a monthly calendar and figure out how much time you have until your event. Next, make a loose training program. You don't have to decide exactly what to do right now. Maybe start with progress you'd like to make each month leading to the event. Then pick an exercise program (or series of programs) that'll help you achieve your goals over that time. Be realistic. It might be difficult for you to focus on exercise and diet during the holidays, so you might want to schedule yourself a bit of flexibility for now. At this point, your aim is to plant a seed in your mind to keep you focused on a bigger goal as you go through the holidays. This little extra bit of motivation will help you keep your holidays from becoming one long binge.</span></li><li value="7" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">It's better to give than to receive. <span style="font-weight: normal; ">It's time to get busy. You've planted an image of success in your mind and on paper. Now you've got to get practical. Just how are you supposed to stick with an exercise program when temptation looms around every corner? Start by becoming proactive about this holiday season. Become a giver. Instead of letting the festivities come to you, where you'll have little control over them, plan them yourself. Organize your Thanksgiving dinner, help out with the company Christmas party, or plan your friends' New Year's get-together. If you're the organizer, you have a lot more control over the relative healthiness of the event. You must be reasonable, of course. You won't get the gig again if you turn Thanksgiving dinner into a tofu-and-broccoli Zen-fest, but being in charge allows you to make healthy options available. Plus you'll be busy, which'll leave you less time for indulging.</span></li><li value="6" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_salad.jpg" alt="Salad" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Learn to cook. <span style="font-weight: normal; ">The easiest way to eat healthily is to cook food yourself, because that way you know exactly what's in it. There's a wealth of information out there about healthy cooking. Once you start, you might find that it's easier than you ever imagined to cook decadently tasty yet healthy meals.</span></li><li value="5" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Plan to snack. <span style="font-weight: normal; ">Let's face it, over the next month your workplace is going to be filled with temptation. Willpower alone might not be enough. Since the easiest way to avoid these things is to be full, plan to snack throughout your day. Head to the market and fill your cart with healthy snacking options like fruit and raw veggies. Okay, this probably sounds boring, but these foods are loaded with fiber and have very few calories, so they'll fill you up without filling you out. A large apple has about the same number of calories as a tiny square of chocolate. By munching on fruits and veggies all day, you'll keep your stomach full, which will help make you far less likely to dig into the Christmas cookies. And if or when you do choose to indulge a bit, it'll be far, far easier not to overdo it.</span></li><li value="4" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_worked-out.jpg" alt="Man Drinking Water" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Drink water all day long. <span style="font-weight: normal; ">Another way to ensure that your stomach feels full when workplace temptations present themselves is to drink one glass of water every hour during your workday. This won't just help you resist treats—it'll also keep you hydrated, which will help reduce the effects of that aprés-work holiday "cheer," alcohol.</span></li><li value="3" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Rise and shine! <span style="font-weight: normal; ">Begin each day with a few minutes devoted to yourself. Lie in bed, breathe, visualize, and contemplate your goals. By focusing each morning on something you really want, you'll get out of bed with a better outlook on the day. Then you'll be more apt to make positive choices throughout your day.</span></li><li value="2" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">How to eat your holiday meals. <span style="font-weight: normal; ">You're almost certainly going to overeat, but here are a few rules you can follow to stack the odds in favor of your figure:<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Drink a large glass of water</em> 30 minutes prior to the meal.</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Begin with a salad.</em> Go light on the dressing, and eat as much as you can. You probably see a pattern but, again, water and fiber are going to fill space in your stomach and make it much harder to overeat.</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Don't be shy.</em> These meals were meant to be social and the more you talk and listen, the less you'll eat. Have you ever had a meal where you've been so involved in a conversation that you've forgotten to eat? Try making this your goal.</li></ul></span></li><li value="1" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">What to do if you blow it. <span style="font-weight: normal; ">Because at some point, we all do. And you know what? It just doesn't matter. If we were perfect, life would be boring, right? Anyway, one day isn't going to hurt you. What you need to avoid is one day turning into two, then three, and so on. So on those days when you've backslid, try this nighttime ritual that'll have those little gaps in your willpower filled in before you wake up:<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Have a cup of herbal tea or drink a glass of water before bed.</em> Herbal tea is great. It's both hydrating and calming. If you've been drinking alcohol and fear a hangover, take vitamins and drink some electrolytes. Don't worry about calories at this point. Offsetting the effects of alcohol is more important. The most common effects of a hangover result from dehydration and lack of sleep. You need nutrients and water to fight these off.</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Stretch.</em> A few minutes of slow and easy stretching will relax you and help you begin the process of recovering from the day's activities. A scant 2 minutes is a million times better than no minutes.</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Relax and reflect.</em> Lie in bed, focus on relaxed breathing, and take a minute to reflect on yourself and your future—then let it go. Don't think too much. You don't want to get excited, because you might lose your ability to sleep. You just want to center your thoughts and get them away from any negative associations with having "blown it." Tomorrow, as Scarlett O'Hara famously said, is another day.</li><div><br /></div></ul></span></li></ol></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-11748383602411468232011-11-29T18:11:00.000-08:002011-11-29T18:12:46.270-08:00<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">8 Lower-Calorie Holiday Cocktails</h3><em>By Stephanie S. Saunders</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Who doesn't like a good cocktail during the holidays? Sure, spending 3 days straight with your extended family might have something to do with it, but beside that, nearly everyone likes to let loose at this time of year. And there are plenty of occasions to do so. From the office holiday party to the lighting of the menorah to the various eve and morning festivities, there's no shortage of celebrations that can involve libations.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/700x220_Header.jpg" alt="Woman Blowing Snow Off Her Hand" border="0" width="700" height="220" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Unfortunately, most holiday cocktails tend to give the double gift of too much fat and too many calories. One cup of eggnog has 343 calories and 19 grams of fat! It's a meal in a cup, with a ton of added fat and sugar. Then there are the hot chocolates, mulled ciders, and traditional grogs that chase away the winter chill but help you hang on to the pounds. And don't forget about all the themed mixed drinks that make parties a bit more fun while making your waistline a bit more full. So how do you enjoy the fun of the holiday season without having to hide behind bulky sweaters till July? Here are 8 fun drink ideas that are lower in fat, calories, and sugar than their original versions.</p><ol class="indent spaced boldnormal" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_Pumpkincocktail.jpg" alt="Pumpkin Pie Martini" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Pumpkin Pie Martini. <span style="font-weight: normal; ">Yeah, I know. It's as good as it sounds. There are several pumpkin liqueurs on the market, which are convenient, but add a ton of calories. By using the actual squash, you get the flavor without the calories—and, believe it or not, a little fiber in your drink.<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">6 oz. vanilla-flavored vodka</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">6 oz. canned unsweetened pumpkin</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 oz. fat-free condensed milk</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 oz. unsweetened almond milk (or fat-free milk)</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 Tbsp. pumpkin pie seasoning</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Ice cubes</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">6 crushed reduced-fat vanilla wafers</li></ul>Place vodka and pumpkin in a bowl, and stir until pumpkin has dissolved. Stir in condensed milk and almond milk. Add seasoning and stir well. Dip rims of glasses in crushed vanilla wafers. Pour liquid over ice into glass and enjoy. Makes 6 servings.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">105</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">2 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">6 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td></tr></tbody></table><ol class="indent spaced boldnormal" start="2" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_winterdrink.jpg" alt="Grog" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Grog. <span style="font-weight: normal; ">Its rich history dates back 400 years, when it used to be rationed out to sailors at sea. The big babies wouldn't drink their scurvy-preventing dose of lemon juice straight, so the powers that be dressed it up with a little rum. Since the additional ingredients only serve to make it that much tastier, it stands to reason that being "three sheets to the wind" was fairly common.<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Juice of 2 lemons</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 whole lemon peel</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 whole orange peel</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 Tbsp. sugar</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 whole cloves</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 cinnamon sticks</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">10 oz. water</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 oz. golden rum</li></ul>Place lemon juice, lemon peel, orange peel, sugar, cloves, cinnamon sticks, and water in a medium saucepan. Bring to a simmer and let simmer for 15 minutes, remove from heat, and slowly stir in rum. Pour though a fine strainer into mugs; place one of the cinnamon sticks in each mug as a garnish. Makes 4 servings.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">118</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">14 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td></tr></tbody></table><ol class="indent spaced boldnormal" start="3" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_HOTtoddy.jpg" alt="Gingerbread Toddy" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Gingerbread Toddy. <span style="font-weight: normal; ">In cold weather, a hot drink can warm you up faster than a Snuggie<sup style="line-height: 1em !important; vertical-align: text-top !important; font-size: 11px; ">®</sup> and an electric blanket. This hot toddy will make you feel warm while it makes you think you're eating gingerbread cookies. Yummy.<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 oz. brandy</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 oz. gingerbread liqueur</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Juice from 1 lemon wedge</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">8 oz. hot water</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 cinnamon stick</li></ul>Pour first four ingredients into a preheated mug in the order listed. Garnish with a cinnamon stick as a stirrer. Makes 1 serving.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">155</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">11 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td></tr></tbody></table><ol class="indent spaced boldnormal" start="4" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_hotdrink_choco.jpg" alt="Holiday Hot Chocolate" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Holiday Hot Chocolate. <span style="font-weight: normal; ">You can obviously buy no-sugar-added hot chocolate in packages and do this the easy way. But you're no slacker. You can make homemade hot chocolate instead, which makes your house smell amazing and impresses your friends and family.<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 cups evaporated fat-free milk</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 cup fat-free milk</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1/2 cup baking chocolate</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">2 Tbsp. vanilla extract</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1/2 cup sugar (or use 1/3 cup agave)</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">6 oz. Frangelico<sup style="line-height: 1em !important; vertical-align: text-top !important; font-size: 11px; ">®</sup> liqueur</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">6 miniature candy canes</li></ul>Combine evaporated milk, fat-free milk, chocolate, vanilla, and sugar in medium saucepan and heat on stove over low heat. Remove from heat and stir in Frangelico. Pour into mugs and garnish each with a small candy cane. Makes 6 servings.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">340</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">16 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">2 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">45 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">6 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">3 g</td></tr></tbody></table><ol class="indent spaced boldnormal" start="5" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_mintwine.jpg" alt="Peppermint Martini" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Peppermint Martini. <span style="font-weight: normal; ">This is perhaps the simplest and tastiest low-calorie cocktail out there. Just three ingredients and a bit of candy cane. It's beginning to look a lot like Christmas.<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">9 oz. vanilla vodka</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">9 oz. peppermint schnapps</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">3 oz. fat-free condensed milk</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Ice</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">6 miniature candy canes</li></ul>Place all liquids in a martini shaker with ice. Shake and pour into glasses. Garnish each with a candy cane. Makes 6 servings.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving; not counting the candy canes):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">232</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">13 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td></tr></tbody></table><ol class="indent spaced boldnormal" start="6" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_mulledwine.jpg" alt="Mulled Apple Cider" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Mulled Apple Cider. <span style="font-weight: normal; ">Nothing makes a house smell more like Christmas than some mulled apple cider—except maybe those overpriced candles constantly being advertised on TV. And this cider tastes better, so take that, Glade<sup style="line-height: 1em !important; vertical-align: text-top !important; font-size: 11px; ">®</sup>!<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">8 cups apple cider</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 cinnamon stick</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">10 whole cloves</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 navel orange, peeled and sliced crosswise</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 2-inch piece of peeled fresh ginger, cut into 6 slices</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 oz. light brandy</li></ul>In a large saucepan, combine cider, cinnamon stick, cloves, orange, and ginger and simmer mixture for 20 minutes. Remove from heat and add brandy to pan. Stir, then strain mixture through a fine strainer into a heatproof pitcher. Serve warm. Makes 6 servings.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">202</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">37 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td></tr></tbody></table><ol class="indent spaced boldnormal" start="7" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_pomegranatedrink.jpg" alt="Blitzen's Bliss" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Blitzen's Bliss. <span style="font-weight: normal; ">Given that Blitzen is the final reindeer in the lineup, he probably gets knocked around a fair bit by the sleigh over the course of Santa's travels on Christmas Eve. But once they're done circumnavigating the globe, Blitzen comes home and has a few of these, and it's all good. Not only does he feel better, but since they have just 130 calories apiece, he doesn't feel all bloated for his Christmas dinner the next day.<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">2 cups pomegranate juice</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Juice of 2 limes</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">8 oz. vodka</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 tsp. peppermint extract</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">12 ice cubes</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 Tbsp. chopped mint leaves</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">6 miniature candy canes</li></ul>Place first four ingredients in shaker with ice. Shake and pour into individual glasses. Sprinkle each with mint and garnish with candy cane. Makes 6 servings.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving; not counting the candy canes):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">130</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">11 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td></tr></tbody></table><ol class="indent spaced boldnormal" start="8" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-28/165x165_Sangria.jpg" alt="Sangria" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Sangria for Santa. <span style="font-weight: normal; ">Santa really appreciates the cookies and milk. But after hundreds of years, he's over it. Want to be on the "nice" list next year? Get a little naughty. Leave some sangria by the fireplace for Santa.<ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">10 green grapes, halved</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">4 fresh strawberries, hulled and sliced</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 peach, pitted and sliced</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1 bottle white or red wine</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1-1/2 cups white grape juice</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">1/2 cup brandy</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 0px; font-weight: normal; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">2 sprigs fresh mint</li></ul>Place fruit and wine in a large glass pitcher. Add juice and brandy and stir gently. Add mint and stir gently once more. Chill in refrigerator for at least 2 hours before serving. Serve straight or over ice. Makes 6 servings.</span></li></ol><table width="96%" cellspacing="2" border="0" align="center"><tbody><tr><td colspan="6" bgcolor="#edeaea" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Nutritional Information (per serving):</strong></td></tr><tr><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Calories</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Protein</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fiber</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Carbs</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Fat Total</strong></td><td bgcolor="#edeae7" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; "><strong>Saturated Fat</strong></td></tr><tr><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">183</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">14 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td><td bgcolor="#f3f1f1" align="center" style="font-style: normal; font-variant: normal; font-weight: normal; color: rgb(102, 102, 102); font-size: 12px; line-height: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; vertical-align: top; ">< 1 g</td></tr></tbody></table><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">So you'd like to have a "cup of cheer" this holiday season, at least now you can enjoy it without having to wear your baggy Santa outfit for the entire month of January. Happy holidays!</p><div><br /></div></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-55088285855230480922011-11-24T08:20:00.000-08:002011-11-24T08:30:25.432-08:008 Tips for Avoiding the Holiday Pounds<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">8 Tips for Avoiding the Holiday Pounds</h3><em>By Stephanie S. Saunders</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">It's that time of year. The leaves turn majestic hues of red and gold. The air becomes fresh and crisp. We can finally put an extra blanket on the bed and cuddle up with a cup of hot tea. Yes, it's fall. We just spent 8 months killing ourselves to get into that bathing suit, but now we've replaced it with a worn pair of jeans and a much more relaxed attitude towards food. After all, it's the holiday season, and no one'll notice a few extra pounds under layers of clothes. A little extra weight just gives us a New Year's resolution to focus on, right?</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-21/article01_pants_lg.jpg" alt="Woman Holding Up Jeans" border="0" width="700" height="220" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><b><span class="Apple-style-span" style="color:#FF0000;">Wrong. According to a study by researchers at Sweden's Linköping University, those 4 weeks of celebrating can actually lead to long-term weight gain.</span></b></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Essentially, the researchers took a group of healthy young people, increased their caloric intake by 70 percent, and lowered their exercise levels. They also had a control group whose diets weren't altered. At 4 weeks, the participants in the test group had gained an average of 14 pounds. After 6 months, and no longer on an increased-calorie diet, only a third of these participants had returned to their original weight. After 1 year, the test group members were each still an average of 3.3 pounds heavier. After 2 and a half years, the "gluttonous" group continued to gain, while the control group still maintained a stable weight.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-21/article01_holiday_165.jpg" class="art" alt="Snow Covered House" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Now, most of us don't increase our calories that drastically for 30 days straight. Sure, there's Thanksgiving, Thanksgiving leftovers, Hanukkah, the work Christmas party, Christmas Eve, Christmas Day, Boxing Day, New Year's Eve, and New Year's Day, not to mention the extra sweets, cocktails, and (ahem) fruitcake. But according to the <em>New England Journal of Medicine</em>, the actual average weight gain over the holidays is only 1 pound. (They obviously didn't poll my family or friends.) So what's the big deal? The problem is, a year later, the vast majority of people have not removed that pound. Continue this pattern over 30 or 40 holiday seasons and the problem becomes—quite literally—huge.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">So how are we supposed to get through the holidays without gaining weight? Here are eight effective ways to get yourself ready to beat the holiday bulge.</p><ol class="spaced indent boldnormal" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Buy clothes that fit right now. <span style="font-weight: normal; ">This first tip might be a bit pricy, but it's a great motivational aid in staving off weight gain. A new addition to your wardrobe in a size that shows off your summer body can be all you need to prevent those extra pounds from creeping on. Imagine that beautiful holiday dress or great pair of pants, then imagine being unable to zip them up thanks to sugar cookies. Yeah, no one wants that. So before you begin the festivities, go buy yourself something perfect to wear to your parties and hang it someplace visible, so it serves as a constant reminder. Perhaps on that treadmill that might be starting to collect a little dust in the corner, or on your refrigerator door . . . that way, if it doesn't fit quite the same way the next time you try to slip into it, you know it's time to get back to work.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Write it down. <span style="font-weight: normal; ">We try to write down everything we eat, right? We spend countless hours each month staring at a food diary, adding up our calories, and seeing if we got the correct balance of macronutrients. And then the holidays happen, and our little book ends up in the bottom drawer. It's almost like we're hoping that if we didn't write it down, it didn't happen. Unfortunately, the scale doesn't fit in that bottom drawer. The truth is, if we would write down the not-so-perfect meals and treats, we could find a way to compensate for them, at least a bit. For example, you have a peppermint brownie in the break room at work, which you know is carbohydrates and fat. Eat one less portion of carbohydrate and one less portion of fat for your dinner. It's not ideal, but it'll help. Or perhaps you couldn't resist Mom's homemade scones for breakfast. You could plan on an extra 20 or 30 minutes of your workout tonight. The point is, if we write it down, and do the math, we can lessen the damage. It isn't a good long-term plan, but to help compensate for a few slip-ups, it can help.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-21/165x165_article1.jpg" class="art" alt="Woman Running on Treadmill" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Keep exercising. <span style="font-weight: normal; ">Most fitness trainers will tell you the slowest point of their year is between Thanksgiving and New Year's. Sure, their clients schedule workouts with the best of intentions, but then they cancel them for parties and gift shopping. It's hard to remain balanced when you have a million things to do and gifts to buy. Yet the greatest gift you can give yourself is to stay focused on your fitness goals and get your workout in. Shopping getting in the way? Do it online and save some time. Parties getting in the way? Just show up later. Who cares if everyone else is a couple of cocktails ahead of you? You'll be healthier, and you won't have to worry about the embarrassing YouTube<sup style="line-height: 0.5; vertical-align: text-top !important; font-size: 11px; ">®</sup> videos in the morning. Just stay consistent, even if it's inconvenient. You'll be much less likely to look like Santa (both belly-wise and red-nose-wise) at the end of the month.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Eat before parties. <span style="font-weight: normal; ">Most holiday parties don't focus on low-fat, low-calorie refreshments, so unless you're organizing the event, the best damage control is to show up with a full tummy. Make sure you eat your meals and snacks throughout the day, and try to eat a healthy meal before attending any party. If you're going straight from work, prepare a healthy and filling snack to eat on the way. You'll be a lot less likely to swim in mayonnaise dips and pigs in blankets if you're full.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Get junk out of the house. <span style="font-weight: normal; ">The majority of people don't get into their car at midnight, drive to the store, buy the ingredients for cookies, bake them, and then stay up to eat them. But if those homemade cookies that Linda in accounting made for you are already on your kitchen counter, you better believe you'll find a way to justify it. Frankly, at 12:30 AM, after a rotten day, for most of us there's nothing like a few cookies to drown our sorrows. The secret is to get the garbage out of the house. Send it to work with your significant other, donate it to a bake sale, re-gift it to your 100-pound friend with the perfect metabolism, or just dump it in the trash. Linda will never know. If you have holiday dinner leftovers, box them up for your guests individually and send them home with them. If your family still sends you that Pepperidge Farm<sup style="line-height: 0.5; vertical-align: text-top !important; font-size: 11px; ">®</sup> cookie assortment, invite a bunch of people over for a pre-party party and serve 'em up before the drinks. Try not to be wasteful, but get the less-than-healthy temptations out of your reach.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-21/article01_165x165_freshveggies.jpg" class="art" alt="Fresh Vegetables" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Offer to prepare healthy fare. <span style="font-weight: normal; ">This suggestion won't be well received by those of us who'd rather spend Thanksgiving sitting around watching football than toiling in the kitchen, but if you do the cooking, you have the control. Your family could have a tasty and satisfying meal without ingesting thousands of calories and fat grams. The way the turkey is prepared, the type of stuffing, how vegetables are made, whether the cranberries are real, and countless other things can make or break the healthiness of a meal. There are tons of cookbooks out there that can help you out. Yes, it does require a bit of work. But you can do anything if you set your mind to it!</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Choose wisely and proportionally. <span style="font-weight: normal; ">Something occurs during a holiday meal. It's like a Las Vegas buffet—we feel like we have to eat some of everything. We feel almost like those foods will never exist again, and this is our last meal on the planet. This year, why not try to eat only your favorites, as in two or three items, and keep the portions to the size of your palm? If you're still hungry, try to fill up on veggies (preferably ones that aren't drowned in butter or cream-of-mushroom soup). If you want dessert, lean toward a small slice of pumpkin pie (220 calories) as opposed to pecan (a heftier 543), leaving out the hydrogenated nondairy whipped topping if possible. If you're going to have an alcoholic beverage, go with a flute of champagne (100 calories) as opposed to that rum-laced eggnog (with more than four times more calories, at 420). Just a few wise choices will save you a ton of calories, and probably a significant amount of heartburn as well.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Don't beat yourself up. <span style="font-weight: normal; ">Quite possibly the worst thing you can do is beat yourself up over a bit of holiday indulgence. Yes, it does stink to backslide after working your tail off. But sometimes it doesn't stink as much as dealing with your mother when you turn down her brisket and potato pancakes. Sometimes, we don't have time to go to work, buy a Christmas tree, decorate it with our kids, make dinner, oversee homework, tuck kids in bed, and spend an hour doing a workout of choice. We can only do our very best. Mentally beating yourself up will only make you feel worse, which never helped anyone get back to their fitness program. So if you happen to gain that 1 extra pound this holiday season, be part of the rare group who actually follows through with their New Year's resolution and manages to shed it again. A week of hard work and a slight calorie deficit should do the trick. Resolutions don't come easier than that!</span></li></ol><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-21/article01_loseweight_165.jpg" class="art" alt="Couple Measuring Their Waists" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />A wise person once said, "The toughest part of a diet isn't watching what you eat. It's watching what other people eat." That really is the crux of the problem with dining out in public. When you're surrounded by people who are consuming the equivalent of their body weight in fat grams, it's really tough to stick to that chicken breast and steamed veggies. But if you have a game plan, you're more likely to walk out with both a satisfied tummy and a satisfied mind. So spend a few minutes on researching, on eating, and on exercising beforehand, and be strong when you get there. The effort will be worth it, and you might even be an inspiration to your dining partner. What greater reward is there than that? Oh, yeah—a six-pack.</p><div><br /></div></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-77837274929110243152011-11-17T13:55:00.000-08:002011-11-17T14:40:46.890-08:00Top 10 Inspirational Fitness Films<span class="Apple-style-span" style="color: rgb(102, 102, 102); font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; "><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">Top 10 Inspirational Fitness Films</h3><em>By Steve Edward</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/700x220_header1.jpg" alt="Man and Woman in Swimwear, Man Lifting Weight, and Man Flexing" border="0" width="700" height="220" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">One of the reasons we go to the movies is their ability to transport us to another time or place. They're like an amusement park ride with costumes. Beyond pure escapism, they also have the power to motivate. Since films compress time, we get to see the effects of great acts without having to do them ourselves. But movies also have the power to transcend their medium and become part of our real world. For better or for worse, they've become one of the strongest educational and motivational tools we have.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Enter the sports film. Since the day we first saw Rocky Balboa running up the steps of the Philadelphia Museum of Art, Hollywood has been trying to upstage him. Prior to the release of <em>Rocky</em> in 1976, a sports-related movie was expected to be socially relevant. After the Rock went 15 rounds with the champ, then to the Oscars, it became apparent that this was no longer the case. A sports film no longer needed to be "serious." If it made you leave the theater wanting to cheer, it was a job well done and money in the bank.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">This article, though, is about fitness, not sports. So let's focus on films that'll make you want to be fit. <em>The Natural</em> is a great sports film, but it's unlikely that any trips you make to the batting cages after seeing it are going to change your waistline significantly. These films should make you want to burn calories, sculpt your body, and chug raw eggs for breakfast. (Well, two out of three ain't bad.)</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">So without further ado—drumroll, please—here are our top fitness movies of all time.</p><ol class="spaced indent boldnormal" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li value="10" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_8.jpg" alt="Runners" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><strong><em>Without Limits</em></strong> <span style="font-weight: normal; ">(1998). The story of American running legend Steve Prefontaine is great on many levels, with plenty of social relevance, but it's also tough to watch without feeling like "going out for an easy 10." A biography, and hence not a definitive sports film, but you can't help feeling Pre's passion to run, and even more, to push his body to the brink of its limits.<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> The scene where he tries on some prototype shoes, goes for a run, and doesn't come back for hours.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "Is there anything worse than coming in second?"</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> There are many films about running or runners. Here are some you may have missed:<em>The Jericho Mile</em> (1979), <em>On the Edge</em> (1985), and <em>Personal Best</em> (1982).</p></span></li><li value="9" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_2.jpg" alt="Basketball Player" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em><strong>Hoosiers</strong></em> <span style="font-weight: normal; ">(1986). This story of a small-town basketball team that overachieves (not wanting to give too much away) is often considered the best sports movie of all time. While it's not a definitive training film, it's hard to watch it and not feel like doing something. It does have the "anything is possible" message going for it. Plus it's true.<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> Jimmy Chitwood shooting around at sunset, even though he's vowed not to play.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "I'll make it."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> There are a ton of good hoop films. Don't miss <em>Heart of the Game</em> (2005), <em>Coach Carter</em>(2005), <em>One on One</em> (1977), and <em>Soul in the Hole</em> (1998).</p></span></li><li value="8" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_3.jpg" alt="Female Surfer" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><strong><em>Blue Crush</em></strong> <span style="font-weight: normal; ">(2002). Though marketed as "hot chicks in bikinis" fluff, this is a hardcore sports film. It's formulaic, in a <em>Top Gun</em>–sorta way, but the main character is driven, conflicted, and well played by Kate Bosworth. It also gives a decent account of what it's like trying to follow the dream of living as a surfer in Hawaii.<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> Don't walk in late. The opening scene is worth the price of admission alone.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "Train Hard. Go Big." Not actually said, but written on the protagonist's mirror in lipstick.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> An embarrassing genre from the Hollywood perspective (<em>Gidget, Ride the Wild Surf, Point Break</em>). <em>Big Wednesday</em> (1978) is a lone gem, and it's not really about surfing. Instead, rent the documentaries <em>Riding Giants</em> (2004) and <em>Endless Summer</em> (1966).</p></span></li><li value="7" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_soccerplayer.jpg" alt="Soccer Player" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em><strong>Goal!</strong></em> <span style="font-weight: normal; ">(2005). A young Mexican kid living illegally in L.A. gets a chance to try out with a Premier League soccer club. Simple plot, with obvious tension-building elements, moving towards huge obstacles to overcome while surmounting incalculable odds—now this is a sports movie! It also happens to be well acted, well shot, and the characters are not necessarily stereotypical. An easy film to watch that will assure you that your life could be harder and that you should make the most of it. (Two sequels were made—<em>Goal! II</em> and <em>Goal! III</em>—but unfortunately they get progressively less inspiring.)<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> Like I said, it's an obvious film, but there's a scene where he's practicing on the beach that evokes his passion for soccer, which makes a nice contrast to all the more overt face-down-in-the-muck sort of stuff</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "I don't know where home is." "Yeah, ya do. It's green an' it's got a goalpost at each end."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> Though soccer is the most popular sport in the world, we don't have much to choose from. Notables include <em>Bend It Like Beckham</em> (2002), <em>A Shot at Glory</em> (2000), and <em>Victory</em> (1981).</p></span></li><li value="6" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_martialarts.jpg" alt="Man Training" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em><strong>Enter the Dragon</strong></em> <span style="font-weight: normal; ">(1973). Before Hollywood figured out sports films, it figured out that people would watch movies if the stars were fit. The guy they learned it from was Bruce Lee. This low-budget film out of Hong Kong pretty much changed American film and created a brand-new genre, the martial arts film. Actually, when you think about how commonplace martial arts are now, it pretty much changed the world. Anyway, Bruce Lee only made a few films, and this is by far the best. If it doesn't make you desire greater fitness, nothing will.<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> It's impossible to miss any training moments in this film.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "Don't think. Feel. It is like a finger pointing away to the moon. Do not concentrate on the finger or you will miss all that heavenly glory."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> Oh, about a million. Most of them are unwatchable but virtually all feature a lot of training. Pick your favorite beefcake. Here are three you probably haven't seen: <em>Drunken Master II</em> (1994), <em>Iron Monkey</em> (1993), and <em>Billy Jack</em> (1971). Unfortunately, there's never been a female counterpart to Bruce Lee in the U.S., but Cynthia Rothrock was a big star in Hong Kong for years. Check with Netflix<sup style="line-height: 0.5; vertical-align: text-top !important; font-size: 11px; ">®</sup> and pick the films with the best ratings.</p></span></li><li value="5" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_6.jpg" alt="Man Working Out" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><strong><em>Pumping Iron</em></strong> <span style="font-weight: normal; ">(1977). This documentary did two things: It made bodybuilding a mainstream activity, and it made Arnold Schwarzenegger a star. It's both interesting and motivating to see these guys, who were basically fitness test pilots, devoting their lives to what at the time was an esoteric pursuit with little chance of fame or reward.<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> When Arnold walks onto the stage, looking serious, and slowly breaks into a grin. This is a guy at the top of his game.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "Remember, if you are training hard, he may be training twice as hard. You just gotta keep coming back stronger."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> <em>Pumping Iron II: The Women</em> (1985). Not a real popular genre, though I guess you could add any sword-and-sorcery movie to this list. At least these guys found a way to make money after all that time in the gym.</p></span></li><li value="4" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_biker.jpg" alt="Cyclist" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em><strong>Breaking Away</strong></em> <span style="font-weight: normal; ">(1979). A film about how a group of working-class kids' lives change when one of them wins a bike and starts to win races. A great film that's not really about training, but has many outstanding training scenes. Paul Dooley, as Dave's father, steals the show. Not to be missed, training or no training.<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> Riding the rollers in a car wash while eating an apple. Don't try this at home!</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "I know eye-tie food when I hear it! It's all them 'eenie' foods . . . zucchini . . . and linguini . . . and fettuccine. I want some American food, dammit! I want French fries!"</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> <em>American Flyers</em> (1985). Other than that, we're still waiting for the movie about Major Taylor. Maybe rent some old Tour de France videos or, if you're completely jonesing for some velo action, try<em>Quicksilver</em> (1986) or <em>Rad</em> (1987).</p></span></li><li value="3" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_1.jpg" alt="Female Runner" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em><strong>Chariots of Fire</strong></em> <span style="font-weight: normal; ">(1981). Film about some British runners; it won the Oscar for Best Picture. A great film in many ways, but it will inspire even the most sedentary of us to run "like the wind."<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> Not training, but motivation for training, is when Abrams is sitting in the stands after losing and visualizing the race he's just lost.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "When I run, I feel God's pleasure."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> See <em>Without Limits</em> (1998).</p></span></li><li value="2" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_9.jpg" alt="Man Taking a Punch" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em><strong>Rocky </strong></em><span style="font-weight: normal; ">(1976). Yeah, sure, we all make fun of the Rock now. But it's important to remember that back before those Roman numerals, Mr. T, and Ivan Drago came along (and before the climactic scene of one movie was a bar fight), Rocky was the quintessential American hero. A few years back, it spawned <em>The Contender</em>, an<em>American Idol</em>-like reality show that tried to create a real-life Rocky. Well, I knew Rocky Balboa. And that show was no <em>Rocky</em>. Adriaaaaaan!<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> Rocky running up the stairs at the Philadelphia Museum of Art. (Just kidding.)</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "He doesn't know it's a damn show! He thinks it's a damn fight!"</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Other films in genre:</strong> There are a lot of great boxing movies, all of which feature a lot of training. However, most of them aren't great endorsements of the sport. Three great boxing films that won't make you want to step into a ring with Apollo Creed anytime soon are <em>Raging Bull</em> (1980), <em>The Harder They Fall</em> (1956), <em>Fat City</em> (1972), and <em>The Fighter</em> (2010).</p></span></li><li value="1" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-11-08/165x165_5.jpg" alt="Man Sweating" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em><strong>Vision Quest </strong></em><span style="font-weight: normal; ">(1985). A quirky film about a wrestler trying to cut weight so he can challenge a guy nobody else can beat. It had too many offbeat characters to become a mainstream hit, but no other movie conveys motivation like <em>Vision Quest</em>. If you think losing weight is hard, watching Louden Swain not eat and run around Spokane in a rubber suit in between trying to fight off opponents, nosebleeds, and raging teenage hormones is just the "my life doesn't seem so bad" accountability you're looking for. You're on a vision quest, man!<p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Best training moment you might miss:</strong> I doubt you'll miss it, but when Louden warms up for his big match, then busts through the doors to the cheering audience, it makes me want to train until I pass out. In fact, I think I'll go watch it right now.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Quote:</strong> "It's not about the 6 minutes. It's what happens in those 6 minutes."</p><div><br /></div></span></li></ol></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-19844831936374495962011-10-31T11:42:00.001-07:002011-10-31T11:43:51.500-07:0020 Secrets of Very Fit People<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">20 Secrets of Very Fit People</h3><em>By Chalene Johnson</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><br /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-10-25/Article_1/700x220_Article-1.jpg" alt="Use It or Lose It" width="700" height="220" border="0" style="display: block; " /><br /><br /></p><ol class="spaced indent boldnormal" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-left: 1em; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-10-25/Article_1/165_water.jpg" alt="Man Drinking Bottled Water" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Keep a water bottle with you at all times and drink from it often. <span style="font-weight: normal; ">Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Look at exercise as a pleasure and a privilege<span style="font-weight: normal; ">, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Eat well-balanced meals <span style="font-weight: normal; ">and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!</span><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-10-25/Article_1/165_meal.jpg" alt="Chicken and Pasta" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Limit caffeine and exposure to even secondhand smoke.</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Focus on short-term fitness goals<span style="font-weight: normal; "> with an emphasis on completing daily exercise.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Keep a daily log of what you're actually eating. <span style="font-weight: normal; ">This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Enjoy an occasional (once a week) "unhealthy" treat, <span style="font-weight: normal; ">but never an unhealthy week or unhealthy vacation.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-10-25/Article_1/165_log.jpg" alt="Log Book" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Enjoy contributing to the health of others <span style="font-weight: normal; ">by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Avoid monotony by taking up new forms of exercising, <span style="font-weight: normal; ">or using things that keep you motivated and inspired, like new shoes or great music.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Subscribe to fitness magazines <span style="font-weight: normal; ">to keep focused on health as an overall way of life.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-10-25/Article_1/165_friends.jpg" alt="Friends" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Invest in the right tools—<span style="font-weight: normal; ">good shoes, a portable MP3 player or iPod<sup style="line-height: 0.5; vertical-align: text-top !important; font-size: 11px; ">®</sup>, fitness equipment, a new series of tapes, etc.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Make it your goal to do some form of exercise 6 or 7 days a week. <span style="font-weight: normal; ">If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Don't compare your body to others'. <span style="font-weight: normal; ">Instead, work to be your personal best.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">If your diet is unbalanced, take daily vitamin and mineral supplements <span style="font-weight: normal; ">for total health.</span><img src="http://www.beachbody.com/images/beachbody/en_us/email/news_all/2011-10-25/Article_1/165_vitamin.jpg" alt="Vitamins" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Work to take your exercise to new levels of intensity.</li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Create an exercise schedule the day before <span style="font-weight: normal; ">instead of leaving it to chance or waiting to "find" the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Move beyond the boundaries of weight loss and into total fitness. <span style="font-weight: normal; ">Measure success by the way your clothes fit, not some number on a scale.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Stick with eating plans you can maintain indefinitely. <span style="font-weight: normal; ">Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Get adequate amounts of sleep, <span style="font-weight: normal; ">but remember that people who exercise regularly fall asleep faster and sleep more soundly.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Limit alcohol intake<span style="font-weight: normal; "> to special occasions</span></li></ol></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-9934133058396995342011-10-18T04:05:00.000-07:002011-10-18T04:09:59.631-07:0010 Fit Foods for Fall<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><hr style="clear: both; margin-top: 1em; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; border-top-width: 1px; border-top-style: solid; border-top-color: rgb(246, 245, 242); border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(224, 218, 197); border-right-style: none; border-left-style: none; "><a id="article1" name="article1" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; "></a><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">10 Fit Foods for Fall</h3><em>By Joe Wilkes</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">We all know the benefits of eating fruits and vegetables. They contain vitamins, minerals, fiber, and other nutrients to help keep our bodies running in peak condition. Study after study shows that people who consume the most fruits and veggies are less at risk for a host of illnesses, including heart disease and cancer. Because of this, farmers' markets have cropped up all over, and supermarkets have expanded their produce sections to accommodate increased demand. In some places, fast-food restaurants have given way to community garden plots. The garden on the White House's South Lawn has proved to be a great success in its third season.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_pepper_700x220.jpg" width="700" height="220" alt="Two Red Peppers" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">The best fruits and vegetables to eat are ones that are in season and grown locally. Crops are more bountiful during their natural harvest times, and your pocketbook benefits from the surplus. Plus if you buy locally, you won't incur the economic cost of food being transported to your store from far-off places, and the planet won't incur the environmental cost of fossil fuels being burned to ship that food. But even if money were no object and global warming weren't an issue, the best reason to eat locally and seasonally is taste: The sooner you eat a fruit or vegetable after it's picked, the fresher it'll be, and the more pleasing it'll be to your palate.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">The following 10 foods are reaching their seasonal peaks, and they're available locally in most regions of the United States.</p><ol class="spaced boldnormal" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_apple_165.jpg" alt="Apple" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Apples. <span style="font-weight: normal; ">An apple a day can keep the doctor away in more ways than one. Studies have shown that the nutrients found in apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer, Alzheimer's disease, osteoporosis, and asthma. Make sure you don't peel the apple though, because the peel contains quercetin, an antioxidant shown in a Finnish study to help reduce the risk of heart disease and inhibit tumor growth. Additionally, apple skin contains insoluble fiber, and the fruit's flesh contains pectin, a soluble fiber. While apples are great on their own, they're also yummy and crunchy when added to salads, and sweet and tasty when baked in desserts.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Corn. <span style="font-weight: normal; ">Generally, our society eats way too much corn. It's in almost every food we eat, especially in its most nefarious form—high fructose corn syrup. It's easily America's number-one crop. But fall is the time when we get the harvest of the tastiest sweet corn. Besides being delicious, in its unprocessed state it's actually quite healthy. A food study at Cornell University showed that ferulic acid, an antioxidant produced when sweet corn is cooked, can also be helpful in fighting heart disease and cancer. Plus corn is a good source of vitamins B1, B5, and C; folate; and fiber. Besides eating it on the cob, try corn in salads or as a colorful, crunchy addition to salsa.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_cucumber_165.jpg" alt="Cucumbers" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Cucumbers. <span style="font-weight: normal; ">Some people never see cucumbers until they've been pickled, sliced, and added to two all-beef patties and a sesame seed bun. However, in their fresh, unpickled state, cucumbers are very low in calories (just 4 calories per ounce), are a natural diuretic, and are thought to help in the prevention of pancreatic, liver, and kidney diseases. Cucumbers also contain potassium, which helps regulate blood pressure. Their skin contains silica, which helps strengthen the body's connective tissue. And cucumbers aren't just for eating; the juice makes a great skin lotion. Those spa ladies with cucumber slices on their eyes aren't doing it for nothing. Cucumber juice reduces swelling, and not just for under-eye bags—also for burns and skin disorders.<br /><br />One tasty way to enjoy cucumbers is my Russian grandmother's simple recipe of thinly sliced cucumbers, thinly sliced onion, low-fat yogurt, and chopped dill. (She actually used sour cream, too, but we won't go there.)</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Eggplant. <span style="font-weight: normal; ">Eggplant contains lots of vitamins, minerals, and fiber, and also high levels of antioxidants, including nasunin, which has been shown to help protect cells from free radical damage. Eggplant also contains terpenes, which are believed to help lower cholesterol. Eggplant is a very versatile ingredient in all kinds of cooking, including Italian, Indian, and Chinese dishes. It can be baked, stewed, or sautéed, among other cooking methods. One thing to watch out for is that the flesh of the eggplant is highly absorptive, so if you fry it in oil, it'll soak it all up. One helpful technique is to lightly salt sliced eggplant, let it sit for a half hour, and rinse the salt off before cooking it. This will cause the cell structure of the eggplant to contract, making it a little less spongy. My mom's been dealing with a bumper crop of eggplant from her backyard garden and has been putting eggplant in everything. A recent success was replacing the pasta in her favorite lasagna recipe with thinly sliced eggplant. It absorbed the tomato sauce instead of the oil and made the dish richer and creamier.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_grapes_165.jpg" alt="Grapes" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /> Grapes. <span style="font-weight: normal; ">There's been much written about the benefits of wine, but you don't have to get loaded to get the benefits of grapes. In their unfermented state, they're a great source of vitamins A, B6, and C; folate; potassium; calcium; magnesium; zinc; and fiber. Like apples, they contain the antioxidant quercitin. They also contain resveratrol, which has been shown to help prevent blood clots and protect arteries from free radical damage. Generally speaking, the darker the grape, the higher the antioxidant levels. Grapes are great snacks that are low in calories. They're great when added to salads, or you can freeze them for a frosty treat.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Okra. <span style="font-weight: normal; ">This may be the most intimidating ingredient on this list. Many people are put off by okra's bristly outside and somewhat slimy inside, but it has a lot of health benefits that should make you take a second look. It's full of vitamins, minerals, and fiber. And it has great gastrointestinal benefits. Its high mucilage content, which thickens stews and gumbos, also helps absorb cholesterol, toxins, and bile, and has a gentle laxative effect. Its seeds contain amino acids and protein. Plus it's believed to be good for the skin and hair. (It's been said that Cleopatra ate okra as part of her beauty regimen.) Okra is great in soups and stews, or lightly sautéed as a side dish.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_pear_165.jpg" alt="Pear" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Pears. <span style="font-weight: normal; ">This is my favorite fall food. The biggest, juiciest pears start showing up in farmers' markets right about now. Besides being a great source of stains on my shirts, they have high levels of vitamins C and K, copper, and fiber. They contain even more of the soluble fiber pectin than apples, which can play an important part in digestive health and in lowering cholesterol. Pears have also been shown to reduce kidney inflammation and colitis. Asian pears, which are crunchy, like apples, are also in season now and contain the health benefits of both fruits. Pears are great plain, broiled, or poached. Plus Asian pears can be shredded as a healthy addition to a slaw.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Peppers. <span style="font-weight: normal; ">Whether you like them spicy or sweet, now is prime pepper-picking time. Fiber-rich peppers have high levels of vitamins A, C, and K; red peppers have the most. Red peppers, like tomatoes, are also good sources of lycopene, which studies show may be linked to cancer prevention. Hot peppers contain capsaicin, which has been shown to help prevent ulcers and lower cholesterol. Plus hot peppers can help ramp up your metabolism. I can't think of many dishes that couldn't be improved with a little peppery zip. Soups, stir-fries, salads . . . I even had some chocolate cayenne ice cream that was pretty good.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/375_raspberries_165.jpg" alt="Raspberries" class="art" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Raspberries. <span style="font-weight: normal; ">Raspberries are some of the healthiest—but priciest—berries out there. So now, when they're in season, is the most economical time to enjoy them. Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent fungal and yeast infections and aid with irritable bowel syndrome. A Netherlands study showed that raspberries contain 10 times as many antioxidants as tomatoes. Like apples and pears, they also contain high levels of pectin. While they're great as snacks and desserts, think about trying them in salads too.</span></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important; font-weight: bold; ">Tomatoes. <span style="font-weight: normal; ">The big new star of the tomato nutritional profile is lycopene. This carotenoid has increasingly been shown to be a powerful antioxidant that may play a big role in preventing cancer and heart disease. They're also great sources of vitamin C. And for those of you who don't care for raw tomatoes (as George Carlin said, they look like they're in the larval stage), tomatoes lose very little of their nutritional value when cooked. So they can be enjoyed stewed, in sauce, and even as ketchup (although we recommend a ketchup free of high fructose corn syrup and low in sodium). This is a prime time to seek out tomatoes at the farmers' market. Especially exotic are the heirloom varieties that come in yellows, greens, purples, browns, and reds. They can make a beautiful multicolored and antioxidant-rich salad.</span></li></ol><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">If you can't get to the farmers' market, just can't stand eating fruits and vegetables, or don't have the time to get your recommended number of servings each day, fear not. Try out a protien/carb shake from your local Nutrition Ctr. Usually a 50/50 blend or 70/30 carb to protein ratio will suffice for a meal. Shoot for 400-500 calories for a meal replacement or 200-300 for a snack.</p></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-27160798896332326462011-10-02T21:00:00.000-07:002011-10-02T21:00:18.330-07:009 Foods Not to Give Your Kids<br />
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<a href="http://www.focusedonfitness.com/">9 Foods Not to Give Your Kids</a></h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Joe Wilkes</em></span><br />
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If you've followed the news on childhood obesity lately, you know the state of affairs is pretty grim. Childhood obesity rates have tripled over the past two decades, and most signs point to the next generation being the first whose life expectancy will be shorter than their parents'. Much of the blame for this trend has deservedly been laid at the feet of the producers and marketers of unhealthy food aimed at our youngest consumers, whose parents face an uphill battle: trying to pit fresh, healthy foods devoid of mascots or sidekicks against superheroes and cartoon animals in a struggle to tempt their children's palates and stomachs.</div>
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<img alt="Boy Eating Carrot" height="220" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/carrot_lg.jpg" width="700" /></div>
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Since most kids have hummingbird metabolisms that adults can only envy, it's often easy to give them a free pass and let them eat whatever they want. But eventually those metabolisms slow down and the pounds settle in. Also, as physical activity decreases and processed food intake increases annually, kids aren't burning calories the way their parents might have when they were their age. And even if the kids aren't getting fat, they are establishing eating habits they'll take into adulthood. As parents, you can help foster a love for healthy eating and exercise that will last your kids a lifetime—hopefully a long one!</div>
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Eating can so often be a classic power struggle where kids try to finally locate their mom and dad's last nerve. (I can remember family dinners with my brother and parents that could teach Hezbollah a thing or two about standoffs.) There are a number of strategies you can use to mitigate this type of deadlock. One is to let your kids help with the selection and preparation of the food. If they picked out the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet. Another is to frame eating vegetables and healthy food as being its own reward. Otherwise, by offering dessert as a reward for finishing vegetables, you create a system where unhealthy food is a treat and healthy food sucks. With these thoughts in mind, let's take a look at some of the unhealthiest foods being marketed to your kids today, and some healthier alternatives you can offer to replace each of them.</div>
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<em>Note: The following recommendations are for school-aged children. Infants and toddlers have different specific nutritional needs not addressed in this article.</em></div>
<ol class="spaced boldnormal" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px;">
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Grilled Chicken" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/grilledchicken_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Chicken nuggets/tenders. <span style="font-weight: normal;">These popular kids' menu items are little nuggets of compressed fat, sodium, high fructose corn syrup (HFCS), and some form of chicken. Depending on the restaurant, chicken might not even be the first ingredient. Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad, trans-fatty stuff). Then, as if that weren't unhealthy enough, you dunk it in a HFCS- or mayonnaise-based sauce. With all the fat, salt, and sugar, it's easy to understand why they're tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking. Even healthier-sounding menu items can be deceiving, like McDonald's<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup> Premium Breast Strips (5 pieces), which pack 640 calories and 38 grams of fat—and that's before you factor in the dipping sauce. (By comparison, a Big Mac<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup><em>with</em> sauce has 540 calories and 29 grams of fat.)<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> If you're cooking at home, grill a chicken breast and cut it into dipping-size pieces either with a knife or, for extra fun, cookie cutters. Make a healthy dipping sauce from HFCS-free ketchup, marinara sauce, mustard, or yogurt. Let your kids help make the shapes or mix up the sauce. Try and go without breading, but if you must, try dipping the chicken breast in a beaten egg, and then rolling it in cornflake crumbs before you bake it. It'll be crunchy and delicious, but not as fatty.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Sugary cereal.<span style="font-weight: normal;"> I can remember as a child, after going to friends' houses for overnights and being treated to breakfast cereals with marshmallows that turned the milk fluorescent pink or blue, feeling horribly deprived when faced with the less colorful and sugary options served up in my home kitchen. But now I can appreciate my mom and her unpopular brans and granolas. True, they didn't have any cartoon characters on the box or any toy surprises, but they also didn't have the cups of sugar, grams of fat, and hundreds of empty calories that these Saturday-morning staples are loaded with.<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> Read the labels and try to find cereal that's low in sugar and high in fiber and whole grains. Remember, "wheat" is not the same as "whole wheat." Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives. Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition. Again, letting your child help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Hot Dogs" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/hotdog_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Lunch meat and hot dogs. <span style="font-weight: normal;">Kids love hot dogs, bologna, and other processed meats, but these are all full of potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers. A study in Los Angeles found that kids who ate 12 hot dogs a month had 9 times the risk of developing leukemia.<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">1</sup> And more health risks are being discovered all the time. Leaf through any research about kids' nutrition, and you're bound to read about the bane of the cafeteria—Oscar Mayer's Lunchables<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup>. These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils. These innocent-looking meals can boast fat counts of up to 38 grams. That's as much fat as a Burger King<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup> Whopper<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup>and more than half the recommended daily allowance of fat for an <em>adult</em>.<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef. Use whole wheat bread for sandwiches; or if your kid's dying for Lunchables, fill a small plastic container with whole-grain, low-fat crackers, lean, unprocessed meat, and low-fat cheese. This can be another great time to get out the cookie cutters to make healthy sandwiches more fun. For hot dogs, read labels carefully. Turkey dogs are usually a good bet, but some are pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins. Look for low levels of fat, low sodium, and a list of ingredients you recognize. There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Juice and juice-flavored drinks. <span style="font-weight: normal;">Juice—what could be wrong with juice? While 100 percent juice is a good source of vitamin C, it doesn't have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates. Too much juice can lead to obesity and tooth decay, among other problems. The American Academy of Pediatrics suggests 4 to 6 ounces of juice per day for kids under 6, and 8 to 12 ounces for older kids. Juice drinks that aren't 100 percent juice are usually laced with artificial colors and that old standby, high fructose corn syrup, and should be avoided. Your best bet is to make your own juice from fresh, seasonal fruit. You won't have to worry about all the additives, and it's another way you can involve your kids in the cooking process. Let them design their own juice "cocktail."<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a healthy reusable hard plastic or stainless steel water bottle. Get your kids used to carrying a small bottle of water in their backpack or attached to their bike. If they're very water averse, try water with a splash of fruit juice in it. But just a splash. The idea is to get your kids used to not having things be overly sweet, overly salty, or overly fatty. Another great beverage is milk. Growing kids need plenty of milk (or fortified nondairy milks, like soy or almond)—which is filled with nutrients, calcium, and (in the case of dairy and soy) protein—but they don't need too much fat, so choosing low-fat or nonfat options will help ensure that they get their milk without actually beginning to resemble a cow.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Vegetable Sticks" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/veggies_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />French fries. <span style="font-weight: normal;">High in calories, high in fat, and high in sodium—and unsurprisingly the most popular "vegetable" among kids. Fries offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not cooked up in a deep fryer, and the fat they're fried in is often trans fat, the unhealthiest kind for the heart. To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures. In some tests, the amount of acrylamide in French fries was 300 to 600 times higher than the amount the EPA allows in a glass of water.<sup style="font-size: 11px; line-height: 1em !important; vertical-align: text-top !important;">2</sup><div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> Vegetables like baby carrots, celery sticks, and other crudités are great options, but if potatoes must be had, there are some options that don't involve melting a brick of fat. A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans. You can also try making baked fries, using slices of potato with a light brushing of olive oil. Or the classic baked potato could be a hit, with plain yogurt or cottage cheese instead of sour cream and butter.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Popcorn" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/popcprn_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Potato chips, Cheetos<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup>, Doritos<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup>, etc. <span style="font-weight: normal;">These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat. Some chips also have the acrylamide problem discussed in #5, <strong>French fries</strong>, above. Also, watch out for innocent-seeming baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids.<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> Kids gotta snack, and in fact, since their stomachs are smaller, they aren't usually able to go as long between meals as adults. Cut-up vegetables are the best thing if your kids want to get their crunch on, but air-popped popcorn and some baked chips are okay, too. You can control how much salt goes on the popcorn, or involve your child in experimenting with other toppings like red pepper, Parmesan cheese, or dried herbs. Try making your own trail mix with your kids. They might be more excited to eat their own personal blend, and that way you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that aren't exactly on the healthy snack trail.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Fruit leather. <span style="font-weight: normal;">Many of these gelatinous snacks like roll-ups or fruit bites contain just a trace amount of fruit, but lots of sugar or HFCS and bright artificial colors. Don't be misled by all the products that include the word "fruit" on their box. Real fruit is in the produce section, not the candy aisle.<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> If your child doesn't show interest in fruit in its natural state, there are some ways you can make it more interesting without losing its nutritional value. For a healthy frozen treat, try filling ice-cube or frozen-pop trays with fruit juice, or freezing grapes. Or buy unflavored gelatin and mix it with fruit juice and/or pieces of fruit to make gelatin treats without the added sugar and color (let it solidify in big flat casserole dishes or roasting pans—another good time for the cookie cutters!) Try serving some raisins, dried apricots, apples, peaches, or other dried fruits that might give you that chewy, leathery texture without the sugar.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Toast with Fruit Spread" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/toast_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Doughnuts. <span style="font-weight: normal;">These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar. Toaster pastries, muffins, and cinnamon buns aren't much better. The worst thing about doughnuts and these other pastries, aside from their nutritional content, is that they're often presented to children as acceptable breakfast choices. These delicious deadlies need to be categorized properly—as desserts, to be eaten very sparingly. And you can't have dessert for breakfast.<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> Honestly, a slice of whole wheat toast spread with sugar-free fruit spread or peanut butter isn't going to get as many fans as a chocolate-filled Krispy Kreme<sup style="font-size: 11px; line-height: 0.5; vertical-align: text-top !important;">®</sup> doughnut, but at some point, you have to stand firm. Be the cop who doesn't like doughnuts. Doughnuts—not for breakfast. Period.</div>
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<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><strong><img alt="Pizza" class="art" src="http://www.beachbody.com/images/beachbody/en_us/p90x_microsite/newsletter/096/junk-food_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /></strong>Pizza. <span style="font-weight: normal;">In moderation, pizza can be a fairly decent choice. If you order the right toppings, you can get in most of your food groups. The problem comes with processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see #3, <strong>Lunch meat and hot dogs</strong>, above); and the overabundance of cheese, which will also provide more calories and fat than a child needs.<div style="font-weight: normal; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 20px !important; margin-left: 0px !important; margin-right: 10px !important; margin-top: 10px !important;">
<strong>Instead:</strong> Try making your own pizza with your kids. Use premade whole wheat crusts, or whole wheat tortillas, English muffins, or bread as a base. Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients like diced chicken breast, sliced turkey dogs, and vegetables that each child can use to build his or her own pizza. Then sprinkle on a little cheese, bake, and serve. If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after awhile.</div>
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Someday your children will come to realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food. Until then, however, why not involve them in the process of selecting and preparing healthier alternatives? Some of these cleverly disguised wholesome foods might become their favorites. Who knows, they may even tempt some of the overgrown children among us!</div>
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Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-25961183603809351322011-10-02T20:59:00.000-07:002011-10-02T21:02:50.184-07:0010 Fit Foods for Fall<br />
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10 Fit Foods for Fall</h3>
<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 19px;"><em>By Joe Wilkes</em></span><br />
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We all know the benefits of eating fruits and vegetables. They contain vitamins, minerals, fiber, and other nutrients to help keep our bodies running in peak condition. Study after study shows that people who consume the most fruits and veggies are less at risk for a host of illnesses, including heart disease and cancer. Because of this, farmers' markets have cropped up all over, and supermarkets have expanded their produce sections to accommodate increased demand. In some places, fast-food restaurants have given way to community garden plots. The garden on the White House's South Lawn has proved to be a great success in its third season.</div>
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<img alt="Two Red Peppers" height="220" src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_pepper_700x220.jpg" width="700" /></div>
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The best fruits and vegetables to eat are ones that are in season and grown locally. Crops are more bountiful during their natural harvest times, and your pocketbook benefits from the surplus. Plus if you buy locally, you won't incur the economic cost of food being transported to your store from far-off places, and the planet won't incur the environmental cost of fossil fuels being burned to ship that food. But even if money were no object and global warming weren't an issue, the best reason to eat locally and seasonally is taste: The sooner you eat a fruit or vegetable after it's picked, the fresher it'll be, and the more pleasing it'll be to your palate.</div>
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The following 10 foods are reaching their seasonal peaks, and they're available locally in most regions of the United States.</div>
<ol class="spaced boldnormal" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 12px; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; line-height: 19px;">
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Apple" class="art" src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_apple_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Apples. <span style="font-weight: normal;">An apple a day can keep the doctor away in more ways than one. Studies have shown that the nutrients found in apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer, Alzheimer's disease, osteoporosis, and asthma. Make sure you don't peel the apple though, because the peel contains quercetin, an antioxidant shown in a Finnish study to help reduce the risk of heart disease and inhibit tumor growth. Additionally, apple skin contains insoluble fiber, and the fruit's flesh contains pectin, a soluble fiber. While apples are great on their own, they're also yummy and crunchy when added to salads, and sweet and tasty when baked in desserts.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Corn. <span style="font-weight: normal;">Generally, our society eats way too much corn. It's in almost every food we eat, especially in its most nefarious form—high fructose corn syrup. It's easily America's number-one crop. But fall is the time when we get the harvest of the tastiest sweet corn. Besides being delicious, in its unprocessed state it's actually quite healthy. A food study at Cornell University showed that ferulic acid, an antioxidant produced when sweet corn is cooked, can also be helpful in fighting heart disease and cancer. Plus corn is a good source of vitamins B1, B5, and C; folate; and fiber. Besides eating it on the cob, try corn in salads or as a colorful, crunchy addition to salsa.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Cucumbers" class="art" src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_cucumber_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Cucumbers. <span style="font-weight: normal;">Some people never see cucumbers until they've been pickled, sliced, and added to two all-beef patties and a sesame seed bun. However, in their fresh, unpickled state, cucumbers are very low in calories (just 4 calories per ounce), are a natural diuretic, and are thought to help in the prevention of pancreatic, liver, and kidney diseases. Cucumbers also contain potassium, which helps regulate blood pressure. Their skin contains silica, which helps strengthen the body's connective tissue. And cucumbers aren't just for eating; the juice makes a great skin lotion. Those spa ladies with cucumber slices on their eyes aren't doing it for nothing. Cucumber juice reduces swelling, and not just for under-eye bags—also for burns and skin disorders.<br /><br />One tasty way to enjoy cucumbers is my Russian grandmother's simple recipe of thinly sliced cucumbers, thinly sliced onion, low-fat yogurt, and chopped dill. (She actually used sour cream, too, but we won't go there.)</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Eggplant. <span style="font-weight: normal;">Eggplant contains lots of vitamins, minerals, and fiber, and also high levels of antioxidants, including nasunin, which has been shown to help protect cells from free radical damage. Eggplant also contains terpenes, which are believed to help lower cholesterol. Eggplant is a very versatile ingredient in all kinds of cooking, including Italian, Indian, and Chinese dishes. It can be baked, stewed, or sautéed, among other cooking methods. One thing to watch out for is that the flesh of the eggplant is highly absorptive, so if you fry it in oil, it'll soak it all up. One helpful technique is to lightly salt sliced eggplant, let it sit for a half hour, and rinse the salt off before cooking it. This will cause the cell structure of the eggplant to contract, making it a little less spongy. My mom's been dealing with a bumper crop of eggplant from her backyard garden and has been putting eggplant in everything. A recent success was replacing the pasta in her favorite lasagna recipe with thinly sliced eggplant. It absorbed the tomato sauce instead of the oil and made the dish richer and creamier.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Grapes" class="art" src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_grapes_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" /> Grapes. <span style="font-weight: normal;">There's been much written about the benefits of wine, but you don't have to get loaded to get the benefits of grapes. In their unfermented state, they're a great source of vitamins A, B6, and C; folate; potassium; calcium; magnesium; zinc; and fiber. Like apples, they contain the antioxidant quercitin. They also contain resveratrol, which has been shown to help prevent blood clots and protect arteries from free radical damage. Generally speaking, the darker the grape, the higher the antioxidant levels. Grapes are great snacks that are low in calories. They're great when added to salads, or you can freeze them for a frosty treat.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Okra. <span style="font-weight: normal;">This may be the most intimidating ingredient on this list. Many people are put off by okra's bristly outside and somewhat slimy inside, but it has a lot of health benefits that should make you take a second look. It's full of vitamins, minerals, and fiber. And it has great gastrointestinal benefits. Its high mucilage content, which thickens stews and gumbos, also helps absorb cholesterol, toxins, and bile, and has a gentle laxative effect. Its seeds contain amino acids and protein. Plus it's believed to be good for the skin and hair. (It's been said that Cleopatra ate okra as part of her beauty regimen.) Okra is great in soups and stews, or lightly sautéed as a side dish.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Pear" class="art" src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/479_pear_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Pears. <span style="font-weight: normal;">This is my favorite fall food. The biggest, juiciest pears start showing up in farmers' markets right about now. Besides being a great source of stains on my shirts, they have high levels of vitamins C and K, copper, and fiber. They contain even more of the soluble fiber pectin than apples, which can play an important part in digestive health and in lowering cholesterol. Pears have also been shown to reduce kidney inflammation and colitis. Asian pears, which are crunchy, like apples, are also in season now and contain the health benefits of both fruits. Pears are great plain, broiled, or poached. Plus Asian pears can be shredded as a healthy addition to a slaw.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Peppers. <span style="font-weight: normal;">Whether you like them spicy or sweet, now is prime pepper-picking time. Fiber-rich peppers have high levels of vitamins A, C, and K; red peppers have the most. Red peppers, like tomatoes, are also good sources of lycopene, which studies show may be linked to cancer prevention. Hot peppers contain capsaicin, which has been shown to help prevent ulcers and lower cholesterol. Plus hot peppers can help ramp up your metabolism. I can't think of many dishes that couldn't be improved with a little peppery zip. Soups, stir-fries, salads . . . I even had some chocolate cayenne ice cream that was pretty good.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;"><img alt="Raspberries" class="art" src="http://www.beachbody.com/images/beachbody/en_us/newsletter/479/375_raspberries_165.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; height: 165px; margin-bottom: 5px; margin-left: 9px; margin-right: 0px; margin-top: 0px; width: 165px;" />Raspberries. <span style="font-weight: normal;">Raspberries are some of the healthiest—but priciest—berries out there. So now, when they're in season, is the most economical time to enjoy them. Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent fungal and yeast infections and aid with irritable bowel syndrome. A Netherlands study showed that raspberries contain 10 times as many antioxidants as tomatoes. Like apples and pears, they also contain high levels of pectin. While they're great as snacks and desserts, think about trying them in salads too.</span></li>
<li style="font-weight: bold; font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; margin-bottom: 10px !important;">Tomatoes. <span style="font-weight: normal;">The big new star of the tomato nutritional profile is lycopene. This carotenoid has increasingly been shown to be a powerful antioxidant that may play a big role in preventing cancer and heart disease. They're also great sources of vitamin C. And for those of you who don't care for raw tomatoes (as George Carlin said, they look like they're in the larval stage), tomatoes lose very little of their nutritional value when cooked. So they can be enjoyed stewed, in sauce, and even as ketchup (although we recommend a ketchup free of high fructose corn syrup and low in sodium). This is a prime time to seek out tomatoes at the farmers' market. Especially exotic are the heirloom varieties that come in yellows, greens, purples, browns, and reds. They can make a beautiful multicolored and antioxidant-rich salad.</span></li>
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www.FocusedOnFitness.com</div>
Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-46124321250324061562011-09-13T06:21:00.000-07:002011-09-13T06:21:41.042-07:00Focused On Fitness with Andy Provost: 9 Foods Not to Give Your Kids<a href="http://focusedonfitnesswithandyprovost.blogspot.com/?spref=bl">Focused On Fitness with Andy Provost: 9 Foods Not to Give Your Kids</a>: 9 Foods Not to Give Your Kids By Joe Wilkes If you've followed the news on childhood obesity lately, you know the state of affairs is p...Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-41866345311483324442011-07-12T20:07:00.000-07:002011-07-12T20:12:25.112-07:00Say Goodbye to the Food Pyramid!<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">Say Goodbye to the Food Pyramid!</h3><em>By Denis Faye</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">In their continued quest to be a relevant source of information regarding the American diet, the USDA retired their food pyramid earlier this month, replacing it with MyPlate, the new, improved—not to mention circular—representation of how they think the general public should eat. The recommendations really didn't change from the 2010 food pyramid revamp, but it's progress nonetheless, I suppose. It may have taken them 19 years, but the government has finally figured out that average Americans tend to eat on round plates, as opposed to triangular ones.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/466/466_myplate_700.jpg" alt="USDA's MyPlate" width="700" height="220" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">The new graphic features a plate filled with equal portions of veggies and grains, smaller but still substantial portions of fruits and proteins, and a small(ish) serving of dairy. While these portion sizes haven't changed, MyPlate is an improvement on the old recommendations based primarily on the plain, clear language featured front and center on the main page of the Web site, right below the graphic:</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><em>Balancing Calories</em></p><ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Enjoy your food, but eat less.</em></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Avoid oversized portions.</em></li></ul><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><em>Foods to Increase</em></p><ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Make half your plate fruits and vegetables</em></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Make at least half your grains whole grains.</em></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Switch to fat-free or low-fat (1%) milk.</em></li></ul><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><em>Foods to Reduce</em></p><ul style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 1em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.</em></li><li style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; clear: none; float: none; white-space: normal; display: block; list-style-type: none; list-style-position: initial; list-style-image: initial; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-left: 12px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/arrow.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; background-position: 0px 4px; background-repeat: no-repeat no-repeat; "><em>Drink water instead of sugary drinks.</em></li></ul><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">If you walk down to your local mega-box store and have a look at all the folks pulling elastic-waisted pants off the plus-size racks, you'll see visual evidence that Americans just don't know how to eat. So good for the USDA for using simple, basic language to point out universal truths.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">In defense of the USDA</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/466/466_usda_165.jpg" alt="USDA Logo" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />If you spend much time in the food blogosphere, you know that the USDA's latest educational effort has many detractors. Complaints are probably best summed up by the blog Fooducate:</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">"With all due respect, the USDA should not be the government body dishing out (pun intended) nutrition advice . . . It's not a good idea to have the same organization that promotes agricultural and food production and sales be the one telling us what's healthy to eat."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">While this is a valid point, I think we should save the conspiracy theories for Elvis, JFK, and the UFOs. Big Agra might have played a role in making MyPlate closer to McPlate, but I think a far more oppressive special interest group at play here is the American people in general. For example, let's look at the USDA's continued insistence that we need up to 8 servings of grains a day. In truth, while grains are a perfectly acceptable source of carbs, fiber, and other nutrients for 90 percent of the population, they pale nutritionally when compared to vegetables. However, if the government came out and told consumers they'd be better off with more salads and fewer sandwiches, Americans just wouldn't have it. We love our bread, so my guess is that the USDA keeps the grain numbers up in order to keep us from ignoring the recommendations completely. A telling sign of this is the bright red italic, large-font message plastered all over the MyPlate Web site: "Key Consumer Message: Make at least half your grains whole grains."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Half? Really? I haven't had a refined grain in about 2 weeks. There's no need for refined grain in a healthy diet—and I don't think the USDA put this plea in there to appease Big Agra, which profits from grain sales whether consumers eat the bran and husk or not. This "Key Consumer Message" has the distinct ring of a negotiation you have with a 6-year-old when you're trying to get him to eat his broccoli. It was put in there to appease those Americans who refuse to accept that Pop-Tarts<sup style="line-height: 0.5; vertical-align: text-top !important; font-size: 11px; ">®</sup> aren't a complete nutritional source.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Another complaint a lot of people have is the continued importance placed on dairy in the recommendations. I'm prone to agree, but in defense of the USDA, the site does plainly feature the section, "For those who choose not to consume milk products."</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Where they screwed up</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/466/466_vegetarian_165.jpg" alt="Woman Eating Salad" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Warm fuzzies aside, I do think the USDA could have done a few things differently. As I mentioned earlier, their treatment of grains was a little off. Also, their handling of protein leaves a lot to be desired. It assumes that consumers eat meat. While there is an informative section on the vegetarian diet, I'd rather see a more integrated approach to plant-based nutrition. For people who regularly eat meat and just want a few nonmeat protein options, MyPlate offhandedly recommends beans and nuts, and that's about it. In a way, this is decent advice, because combining these two foods with all the grain you're supposed to eat will give you all the amino acids you need to have complete proteins, but a more effective path would have been to create a whole separate nut-and-bean portion equal to the grain portion. With the guaranteed complete proteins this approach would introduce into the user's diet, he or she could reduce the meat protein portion to a healthier level.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Another notable absence from MyPlate is education on healthy fats vs. unhealthy fats, save a vague message stating, "Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns." Given the vast amount of research that indicates the health benefits of good fats, not to mention the fact that some fatty acids are ESSENTIAL to human health, the USDA might want to think about giving fat its own food group. Under this umbrella, they could stress the importance of foods like olive oil, avocados, and, most of all, super-nutritious nuts and seeds.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Some of you might note that I've just suggested adding two additional food groups to MyPlate, thus further complicating an already complex topic to educate people on. I concede that I understand why the USDA sugar-coats (literally!) their nutritional advice, with a little refined flour here and a little ham there, but that doesn't mean they need to dumb down their message. As long as information is presented clearly to them, humans are capable of understanding remarkably complex issues, be they delivered via circle or triangle.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Case in point? The University of Michigan's Healing Foods Pyramid (<a href="http://www.med.umich.edu/umim/food-pyramid/index.htm" target="_blank" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; border-width: initial; border-color: initial; border-width: initial; border-color: initial; ">http://www.med.umich.edu/umim/food-pyramid/index.htm</a>), which offers the nut/bean and fat portion changes I suggested, plus several others, in a concise, understandable way. It breaks down food choices into weekly and daily needs; stresses the importance of hydration; and even includes space for "accompaniments," a euphemism for "junk food."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">The USDA could learn a thing or two from these college kids. They should certainly spend a little time on the Healing Foods Pyramid before coming out with their next round of nutritional suggestions. I applaud the USDA for trying to do the right thing by the American public, but maybe it's time to step up the game a little and assume we can handle a little tough nutritional love. Next time, let's spend a little less time worrying about the shape of the plate and a little more time figuring out what should go on it.</p><div><br /></div></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-62694988955331819292011-06-13T19:01:00.000-07:002011-06-13T19:05:36.153-07:00Go Healthy. Go Asian!<div><br /></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><blockquote class="news" style="width: 680px; margin-top: 20px; margin-right: 10px; margin-bottom: 20px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_top.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(246, 245, 242); text-align: center; background-position: 0% 0%; background-repeat: no-repeat no-repeat; "><p class="quoteCenter" style="font: italic normal bold 16px/1.4em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 10px !important; margin-left: 0px !important; padding-top: 15px; padding-right: 80px; padding-bottom: 5px; padding-left: 80px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_end.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(204, 102, 0); text-shadow: rgb(255, 255, 255) 1px 1px 1px; text-align: center; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">The key to eating real Chinese food is don't ask what it is.</p><p class="author" style="font: normal normal bold 14px/1em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 30px; padding-bottom: 10px; padding-left: 30px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_bottom.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(153, 51, 0); text-align: center; text-shadow: rgb(255, 255, 255) 1px 1px 1px; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">Catherine Roberts</p></blockquote><a id="article1" name="article1" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; "><span class="Apple-style-span" style="font-size:100%;"><span class="Apple-style-span" style="font-size: 13px; line-height: 20px;"><br /></span></span></a><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">Go Healthy. Go Asian!</h3><em>By Cecilia H. Lee</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Asia is a huge continent. Lucky for all of us, this means a plethora of ingredients with a wide variety of delicious tastes. The distinctive seasonings, herbs, and spices used in everything from Chinese stir-frys to Vietnamese spring rolls means not having to rely on high fat and high sodium for flavor.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Asian diets are considered among the healthiest in the world. That's why people who live on the Asian continent have lower rates of heart disease, cancer, diabetes, and other health problems than their American counterparts.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/461/461_Go-Asian_700.jpg" height="220" width="700" alt="Asian Stir-Fry" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">The main component of a typical Asian meal is usually rice or noodles—with plenty of soy, fish, beans, nuts, and seeds as protein sources. Meat, poultry, and eggs are used more sparingly; they're generally not the focus of the meal, which is rounded out by a generous amount of fruits and vegetables.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Whether sweet, sour, spicy, or savory, bring the flavors of Asia into your kitchen for a palate-pleasing meal.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Herbs and Spices</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Curry-lovers will appreciate that turmeric (the beautiful yellow spice that gives many curry dishes their color and flavor) isn't just delicious—it also purportedly has healing properties. Turmeric is said to be good for your digestion, your heart, and perhaps even your brain. Many of the other spices used in Asian cooking—like cumin, cloves, cinnamon, and cardamom—are also claimed to have health benefits. Ginger and garlic are wonderful antioxidants. So feel free to add generous amounts of these seasonings to your dishes.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Salads</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">It's simple to add Asian flavors to your salads. Sesame oil and toasted sesame seeds go a long way toward adding a bit of nuttiness to your dressings. Round things out with some rice wine vinegar and some low-sodium soy sauce and toss with your favorite lettuce mix, snow peas, water chestnuts, chunks of papaya and mango, some grilled<nobr>chicken—whatever</nobr> suits your fancy. There are endless flavor combinations to give your salads a taste of the Orient.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Stir-Frys</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/461/461_Stir-fries_165.jpg" alt="Stir Fry in a Wok" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />You may be thinking about those grease-laden fried dishes found at Chinese fast-food restaurants. Instead, what I'm talking about are crisp, colorful vegetables flash-cooked in a nonstick wok or frying pan. The nonstick surface requires very little oil, making this a great way to cook your seasonal vegetables and lean meats. First, preheat your wok over high heat, then add some ginger, garlic, and onions or shallots. Next, cook your meat or seafood. Then toss in vegetables like carrots, eggplant, or zucchini, followed by faster-cooking vegetables like spinach, leeks, mushrooms, or cabbage. To finish, toss everything with a bit of soy sauce, vinegar, hot sauce, sesame oil, or whatever flavoring you want to add.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Soy and Tofu</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Soy is a major source of protein in the healthy, low-fat Asian diet. Foods like tofu, tempeh, or edamame (whole soy beans) contain isoflavones, which have been shown in some studies to help stop regular cells from mutating into cancer cells. Foods that contain soy may also help lower cholesterol and are a great source of iron. More and more soy products are being introduced into the market, but just eating plain tofu (which takes on the flavors of any sauce it's cooked in) or tossing a handful of edamame into your stir-frys can be a great way to start putting more soy into your life.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Noodles</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/461/461_Noodles_165.jpg" alt="Noodles" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />The beauty of Asian noodles is that there are so many varieties available. There are wheat-based noodles like udon, which are wonderful in soup on a cold day. Soba noodles, made of buckwheat, are rich in protein and can be eaten hot or cold, in soup or even on top of a salad. And glass or rice noodles, though high in starch, can be the basis of a low-fat meal. Just stay away from fried noodles, ramen, and those instant noodle packs and cups, which are high in sodium and fat and loaded with MSG (monosodium glutamate).</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Teas</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">It's not just the foods most Asians eat that make for good health; even the beverages they drink on a daily basis—often tons of green or black tea—can be healthy too. Teas can help lower cholesterol and act as a mild diuretic, which helps flush the body of toxins and free radicals that can cause heart disease. Green tea is also said by some to have cancer-fighting properties, as well as helping you maintain good breath to boot. Plus, like black tea, it's an antioxidant. So drink up!</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; ">Desserts</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Although you may not think "dessert" when you think of Asian food, there are so many great ways to add a delicious finale to your meal. Grill some pineapple rings or spears, or slice some mangoes and serve them with a bit of sticky rice covered in coconut milk. If you have an ice cream maker or even just a freezer, simple sorbets of ginger or lychee are easy to whip up. Any of these choices, or some simple poached pears with a small scoop of green tea ice cream, can provide a flavorful finish to your healthy Asian dinner.</p></span></div>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-57140928280932231822011-06-07T18:46:00.000-07:002011-06-07T18:47:03.039-07:00Delicious and Healthy Mexican Food<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><blockquote class="news" style="width: 680px; margin-top: 20px; margin-right: 10px; margin-bottom: 20px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_top.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(246, 245, 242); text-align: center; background-position: 0% 0%; background-repeat: no-repeat no-repeat; "><p class="quoteCenter" style="font: italic normal bold 16px/1.4em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 10px !important; margin-left: 0px !important; padding-top: 15px; padding-right: 80px; padding-bottom: 5px; padding-left: 80px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_end.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(204, 102, 0); text-shadow: rgb(255, 255, 255) 1px 1px 1px; text-align: center; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">If you saw a heat wave, would you wave back?</p><p class="author" style="font: normal normal bold 14px/1em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 30px; padding-bottom: 10px; padding-left: 30px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_bottom.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(153, 51, 0); text-align: center; text-shadow: rgb(255, 255, 255) 1px 1px 1px; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">Stephen Wright</p></blockquote><p class="backtotop" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 15px; margin-right: 0px; margin-bottom: 10px !important; margin-left: 0px; float: right; clear: both; "><a href="http://www.beachbody.com/product/newsletters/nl_460.do#top" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/globalgraphics/arrowtop.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: initial; padding-left: 16px; border-width: initial; border-color: initial; border-width: initial; border-color: initial; background-position: 0px 50%; background-repeat: no-repeat no-repeat; ">Back to top</a>.</p><a id="article1" name="article1" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; "></a><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">Delicious and Healthy Mexican Food</h3><em>By Cecilia Hae-Jin Lee</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Overstuffed burritos, deep-fried chimichangas, and greasy enchiladas smothered in cheese are prominently featured on the menus of most Mexican restaurants in the United States. In reality, however, genuine Mexican cuisine is very different. Colorful vegetables, flavorful salsas, grilled seafood, whole grains, and a variety of beans make up the backbone of the authentic Mexican diet.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/460/460_Delicious-and-Healthy-Mexican-Food_700.jpg" height="220" width="700" alt="Mexican Food" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Here are some ways to incorporate the bountiful variety of flavors of Mexican cuisine into your diet, in a way that's designed to help you lose weight and maintain good nutrition.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Avoid fat and fried foods.</strong> Some common Mexican dishes like refried beans are traditionally made with lard. Eating your pinto beans whole (instead of mashed and refried) and simmering them in water or broth (instead of lard), or replacing the lard with minimal amounts of olive oil, can make a huge difference. It may be hard to resist the basket of fried tortilla chips that appears (and keep magically refilling) on your Mexican restaurant table. However, you can ask for baked tortilla chips or whole-corn tortillas to dip into your salsa instead.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">It's also really easy to make your own baked tortilla chips at home. Just cut up corn tortillas into triangular wedges. Lay them out on a baking sheet and spray with a bit of olive oil cooking spray. Bake in a preheated 350 degrees oven until crispy for just 12 to 15 minutes, flipping once so both sides crisp evenly.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Choose whole grains.</strong> Either corn or whole wheat flour tortillas can be the foundation for a delicious Mexican fiesta. They have less fat, fewer calories, and more fiber than their white-flour cousins. Choosing 6-inch tortillas over 10-inch ones can also help you with portion control.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/460/460_Choose-Whole-Grains_165.jpg" alt="Beans and Rice Wrap" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><strong>Embrace rice and beans.</strong> There's a reason why rice and beans are the other staples of Mexican diets. Black, pinto, and kidney beans are high in protein, complex carbohydrates, vitamins, minerals, and fiber. As previously mentioned, whole beans simmered in water or broth instead of refried are also naturally low in calories.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">To cook Mexican rice at home with little or no fat, sauté some chopped onions, garlic, and a bit of jalapeño (if you want that extra heat) in a pan with just a bit of olive oil. Add uncooked rice and sauté a bit longer. Add some low-fat chicken or vegetable broth and chopped fresh tomatoes and simmer until the liquid is absorbed and the rice is cooked through and fluffy, about 20 minutes. <em>Voilá</em>! Delicious and nutritious rice that's convenient and easy to make. Use brown rice instead of white for whole-grain goodness.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Go with fish—and make it grilled.</strong> Along the coastal towns and fishing villages of Mexico and Baja, people eat healthy seafood fresh from the sea. We can embrace that sunny, relaxed lifestyle by eating tacos filled with tasty fish that's grilled (not fried), enjoying ceviche prepared with plenty of lemon or lime juice, or baking a tilapia fillet topped with spices.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Get spicy.</strong> Speaking of spices, Mexican cuisine has yet another bonus: It's full of some truly delightful spices and other flavorings, which can help you avoid adding extra salt to your diet. Although your typical Mexican restaurant meal may be loaded with sodium, you don't have to eat that way for a flavorful south-of-the-border-inspired meal. The staples of Mexican cooking include chili powder, oregano, cumin, cilantro, and chili peppers. And remember that hot peppers are a super metabolism booster. Even if you have a delicate palate, you can turn down the heat while still getting the benefits of these peppers by removing the seeds and veins, where most of the heat lives. Lime juice, another staple in adding<em>authentíco</em> flavors, is another great way of enhancing flavor without upping the sodium content.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/460/460_A-Cornucopia-of-Fruits-and-Vegetables_165.jpg" alt="Vegetables" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><strong>Sample a cornucopia of fruits and vegetables.</strong> Mexico is blessed with some of the most delicious fruits and vegetables in the world. Tropical fruits like papayas and guavas, as well as a variety of peppers and squashes, grow abundantly in the hot, sunny climate.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">A typical Mexican street-cart food is often just a bunch of fruits (like mangos, pineapples, papayas, watermelon, or honeydew) and vegetables (including cucumbers and jicama) that have been sliced and seasoned with lime juice and chili powder. You can easily prepare this dish yourself for a delicious and nutritious afternoon snack, at home, at work, or for a road trip.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><strong>Don't forget salsas and salads.</strong> Let's not forget the soul of Mexican cuisine—salsa! There's a seemingly endless variety of salsas that can be made from tomatoes, tomatillos, garlic, onions, peppers, limes, and more. The more colorful the salsa, the more nutritious it'll be. The good news is that freshly made salsa is good for you, so you can pile as much as you want on your tortillas, grilled fish, or salad.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">And an easy way to make a nice Mexican salad is to get a bowl of mixed greens and toss in some corn, cooked black beans, and a few chopped avocados (but don't overdo it, since avocados, while nutritious, are high in calories), then top everything with a generous serving of your favorite salsa. If you like, add some slices of grilled chicken or a few grilled shrimp. There you have it—lunch!</p></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-17447613174943658432011-05-31T19:17:00.000-07:002011-05-31T19:22:27.292-07:009 Ways to Eat Healthily (and Cheaply)<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><br /></h3><div><p class="quoteCenter" style="font: italic normal bold 16px/1.4em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 10px !important; margin-left: 0px !important; padding-top: 15px; padding-right: 80px; padding-bottom: 5px; padding-left: 80px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_end.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(204, 102, 0); text-shadow: rgb(255, 255, 255) 1px 1px 1px; text-align: center; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">Outside of a dog, a book is man's best friend. Inside of a dog, it's too dark to read.</p><p class="author" style="font: normal normal bold 14px/1em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 30px; padding-bottom: 10px; padding-left: 30px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_bottom.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(153, 51, 0); text-align: center; text-shadow: rgb(255, 255, 255) 1px 1px 1px; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">Groucho Marx</p></div><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><br /></h3><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">9 Ways to Eat Healthily (and Cheaply)</h3><em>By Joe Wilkes</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">By now, most of us know what we <em>should</em> be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a 2-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—aka junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52, while getting your 2,000 calories' worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_healthy-eating_700.jpg" alt="Veggies on a Fork and a "Healthy Life, Next Exit" Sign" width="700" height="220" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Other studies have shown similar findings. While the percentage of Americans' incomes spent on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, the declining cost of junk food, and the rise in obesity rates. If you've checked out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted by the dark side—especially if your budget is shrinking more than your waistline.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.</p><ol style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; "><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_tis-the-season_165.jpg" alt="Woman Shopping at Market" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />'Tis the season. <span class="list-normal" style="font-weight: normal; ">Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the rich flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise so you can plan your menu accordingly.</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; ">The big freeze. <span class="list-normal" style="font-weight: normal; ">Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add to that any time spent lingering on supermarket shelves and in your fridge's crisper drawer, and suddenly fresh doesn't seem so fresh anymore. And in many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in many canned goods, or frozen veggies that come with high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_shop-around_165.jpg" alt="Woman Checking Cereal Box" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Shop around. <span class="list-normal" style="font-weight: normal; ">Smokey Robinson was right: It <em>does</em> pay to shop around. Check out the supermarket circulars that keep getting stuffed into your mailbox. Every week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. Plus they'll usually be items that are in season, because these are cheaper for the store to buy. Also, signing up for your supermarket's club or rewards cards can help save you money. It's better to monitor sales and promotions rather than clipping coupons, because coupons generally apply to processed, less healthy foods, although you can sometimes find good coupons for canned and frozen produce (like the tomatoes and berries we just talked about).</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; ">Get to know your grocer. <span class="list-normal" style="font-weight: normal; ">And your butcher, your produce manager, etc. Find out on which day produce is delivered to the store, so you get maximum freshness for your dollar. Ask the store's butcher how soon before the printed expiration date they place meat, poultry, and fish on the "buy it fast!" discount shelf. These items are still fresh enough to consume, and if you cook or freeze them as soon as you buy them, it's no different from having bought full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference!<br /><br />Another tip? Many butchers will custom-grind for you at no additional charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_outside-the-box_165.jpg" alt="Woman Shopping for Organic Produce" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Think outside the big box. <span class="list-normal" style="font-weight: normal; ">Instead of always going to the big-box supermarket chains, check and see whether there are any farmers' markets and/or food co-ops in your area. The food will be fresher, cheaper, and hopefully not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money while supporting your local community's resources. Here you can get organic produce for the same price or cheaper than traditionally grown produce. It's also worth it to check out how your state defines "organic." Organic food is great, but if you're trying to save money, traditionally grown food isn't any less nutritious than organic; it may just need a little more scrubbing.</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; ">Start your own farm. <span class="list-normal" style="font-weight: normal; ">If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; ">Plan ahead. <span class="list-normal" style="font-weight: normal; ">Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having either some kind of plan or the ingredients I'll need to make dinner; I end up grabbing takeout or having food delivered—either of which can tend to be unhealthy and expensive. Just by planning ahead and not wasting money on spur-of-the-moment restaurant meals, you might find you have a lot more money to spend at the grocery store, which means you won't have to cut as many corners for the meals<em>you</em> prepare.</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_tap-water_165.jpg" alt="A Water Faucet Filling A Glass Full of Water" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Tap into tap water . . . not your wallet. <span class="list-normal" style="font-weight: normal; ">Instead of spending big money on bottled water, try switching to tap water, which is subject to a lot more regulations than bottled water and isn't shipped in from Fiji or Norway, making it good both for your health and for helping to reduce your carbon footprint. And it's practically free! Plus it's a lot better for your waistline and your wallet than multiple trips to the soda machine. If you're concerned about impurities or don't like the taste of your local tap water, consider getting a simple, relatively inexpensive filtration system—one that either attaches to the tap itself or is located in a separate pitcher. Ounce for ounce, it'll still be cheaper than bottled, and just as good for you.</span></li><li class="list-bold" style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: bold; margin-top: 10px !important; ">Take your vitamins. <span class="list-normal" style="font-weight: normal; ">Here's the easiest, most economical way to help ensure that you meet your basic nutritional needs: Take a good <a href="http://www.beachbody.com/product/supplements/best_sellers/activit_multivitamins.do" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; border-width: initial; border-color: initial; border-width: initial; border-color: initial; ">multivitamin</a> and <a href="http://www.beachbody.com/product/supplements/best_sellers/omega3.do" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; border-width: initial; border-color: initial; border-width: initial; border-color: initial; ">fish oil supplement</a>. They'll help you get many if not all of the same nutrients you'd get from whole-food sources (often without spending nearly as much money)—and fish oil supplements are especially good for those who don't care for fish.</span></li></ol></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0tag:blogger.com,1999:blog-7809556570501184635.post-7302925073966310702011-05-11T11:09:00.000-07:002011-05-11T11:14:50.819-07:00<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; color: rgb(102, 102, 102); line-height: 19px; "><blockquote class="news" style="width: 680px; margin-top: 20px; margin-right: 10px; margin-bottom: 20px; margin-left: 10px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_top.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(246, 245, 242); text-align: center; background-position: 0% 0%; background-repeat: no-repeat no-repeat; "><p class="quoteCenter" style="font: italic normal bold 16px/1.4em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px !important; margin-right: 0px !important; margin-bottom: 10px !important; margin-left: 0px !important; padding-top: 15px; padding-right: 80px; padding-bottom: 5px; padding-left: 80px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_end.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(204, 102, 0); text-shadow: rgb(255, 255, 255) 1px 1px 1px; text-align: center; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">Outside of a dog, a book is man's best friend. Inside of a dog, it's too dark to read.</p><p class="author" style="font: normal normal bold 14px/1em Georgia, 'Times New Roman', Times, serif; font-weight: normal; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 30px; padding-bottom: 10px; padding-left: 30px; background-image: url(http://www.beachbody.com/images/beachbody/en_us/global/bbv6/quote_bottom.png); background-attachment: initial; background-origin: initial; background-clip: initial; background-color: transparent; color: rgb(153, 51, 0); text-align: center; text-shadow: rgb(255, 255, 255) 1px 1px 1px; background-position: 0% 100%; background-repeat: no-repeat no-repeat; ">Groucho Marx</p></blockquote><a id="article1" name="article1" style="color: rgb(0, 121, 193); text-decoration: none; outline-style: none; outline-width: initial; outline-color: initial; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; border-width: initial; border-color: initial; "><span class="Apple-style-span" style="font-size:100%;"><span class="Apple-style-span" style="font-size: 13px; line-height: 20px;"><br /></span></span></a><h3 class="zeromargin" style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(153, 51, 0); font-size: 16px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; ">Summer Reading: 3 Book Reviews</h3><em>By Denis Faye</em><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">I'm going to go out on a limb here and assume you're <em>thiiiiiis</em> close to reaching your summer fitness goals. That means you're almost ready to hit the beach, pool, or front lawn in that sexy new bathing suit and let the world see what you're made of.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_summer-reading_01_700.jpg" height="220" width="700" alt="Woman Reading on the Beach" /></p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><br /></p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; "><em>Four Fish: The Future of The Last Wild Food</em> by Paul Greenberg. Penguin Press, $25.95</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_Four-Fish_165.jpg" alt="Four Fish by Paul Greenberg" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />If you want a fun, snarky, educational first-person read, pick up <em>Four Fish</em>. Greenberg's extremely well-researched book tells you pretty much everything you need to know about the current state of seafood through a series of anecdotes regarding the world's four major fisheries: salmon, sea bass, cod, and tuna.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">While there's no shortage of history and scientific explanation within, what really makes the book great is Greenberg's interaction with his subjects, whether he's smoking 400 pounds of salmon with a somewhat cranky 75-year-old Yupik Native American, or he's challenging Mark Kurlansky to a cod-tasting contest. (Foodie literary geeks know Kurlansky as the writer of the fascinating tome <em>Cod</em>, which launched the whole history-seen-through-a-single-foodstuff genre.)</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Greenberg's writing is engaging and leaves the reader with plenty of ways to take action and help assure that the world's oceans remain safe, clean, and inhabitable for our finned, Friday-night-filleted friends. It should be required reading for anyone who eats seafood.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; "><em>Food Justice</em> by Robert Gottlieb and Anupama Joshi. The MIT Press, $27.95</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Thanks to the organics movement, most of us have a handle on the importance of the quality of the food we put in our bodies. But that's a tiny part of the equation. Where did those grapes you're eating come from? How did they affect the people who harvested them? And what about the millions of people in the U.S. alone who don't have easy access to grapes or any other healthy food?</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_Food-Justice_165.jpg" alt="Food Justice by Robert Gottlieb and Anupama Joshi" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " />Combine these considerations with the aforementioned organics movement. Then throw in the locavore movement—folks who champion eating only locally grown foods—and the concern over the the widespread consumption of fast food. Now you're beginning to understand <em>Food Justice</em>, a movement seeking "to transform where, what, and how food is grown, produced, transported, accessed, and eaten."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">While the notion of accountability in the food chain from seed to plate is new, each of the various links in the chain have been around for quite some time, from Cesar Chavez and the United Farm Workers championing the rights of grape pickers in the 1960s, to activism regarding the ethical treatment of farm animals, to recent attention drawn to "food deserts" in Los Angeles—where huge, low-income sections of the city are devoid of grocery stores. This book attempts to link these and many more issues together. Odds are, at least one or two of these topics will affect you directly. Only by knowing the whole truth can you create real positive change.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">That said, if you're new to the various food movements, this might not be the book to start with. It's dense and can be a bit academic at times. (Given that it was published by MIT, this makes more than a little sense.) If you haven't read <em>The Omnivore's Dilemma</em> by Michael Pollan or <em>Fast Food Nation</em> by Eric Schlosser, you may want to start there. But if you feel like you're ready for the next step, definitely check out <em>Food Justice</em>.</p><h4 style="clear: none; font-family: Arial, Helvetica, sans-serif; line-height: 1.2em; font-weight: bold; color: rgb(58, 63, 79); font-size: 16px; margin-top: 20px !important; margin-right: 0px !important; margin-bottom: 0px !important; margin-left: 0px !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; "><em>Man's Search for Meaning</em> by Viktor E. Frankl. Beacon Press, $13.00</h4><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Psychiatrist Viktor Frankl's account of how he found the strength to survive the WWII Nazi death camps was first published in 1959, but it's still timely. "As long as people continue to struggle physically, emotionally, and mentally, the lessons in this incredible book are still important," explains "It'll give anyone perspective on how to improve their lives."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; "><img src="http://www.beachbody.com/images/beachbody/en_us/newsletter/458/458_Mans-Search-for-Meaning_165.jpg" alt="Man's Search for Meaning by Viktor E. Frankl" class="art" border="0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 9px; float: right; width: 165px; height: 165px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; " /><em>Man's Search for Meaning</em> is divided into two parts. Part one details Frankl's time in four different camps, including Auschwitz. Even if you're familiar with the Holocaust, this highly personal account gives an intense perspective on the horrors in a way few have captured. The author's ability to see the humanity in his captors and pull lessons from the atrocities makes it hard not to pause every page or two and contemplate your own life.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">The second part of the book is an explanation of Frankl's theory, logotherapy, which holds that our primary drive is the search for meaning in our lives. Essentially, the idea is that finding meaning in your life and its various aspects will go a long way toward helping you solve your problems.</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">Even if you don't feel you need perspective on an existential level, there are smaller lessons to be gained. For example, odds are you've had to deal with the pain of a fitness-related injury at some point. When this happens, it's easy to feel like a victim, beaten for no reason. But ask yourself, <em>why</em> does it hurt? Well, there are a few reasons. First, it's a way of protecting what needs to heal. Second, it's your body trying to teach you its limits. Once you're aware of your pain's purpose, it's not quite as bad. As Nietzsche puts it, "He who has a <em>why</em> to live for can bear almost any <em>how</em>."</p><p style="font: normal normal normal 13px/1.6em Arial, Helvetica, sans-serif; font-weight: normal; margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 20px !important; margin-left: 0px !important; ">The continual existential cycle of striving to overcome life's conflicts whenever they arise as presented in <em>Man's Search for Meaning</em> can help provide a great roadmap for anyone's life.</p></span>Focused On Fitness With Andy Provosthttp://www.blogger.com/profile/11470324287169967174noreply@blogger.com0