Tag Archives: delicious

An apple a day could keep obesity away

“We know that, in general, apples are a good source of these nondigestible compounds but there are differences in varieties,” said food scientist Giuliana Noratto, the study’s lead researcher. “Results from this study will help consumers to discriminate between apple varieties that can aid in the fight against obesity.” The tart green Granny Smith apples benefit the growth of friendly bacteria in the colon due to their high content of non-digestible compounds, including dietary fiber and polyphenols, and low content of available carbohydrates. …

Burn more calories walking

Learn how to burn more calories when you walk by adding intervals and aerobic moves in this three-week plan.  Week 1: Squeeze In More Steps Time per walk: 25 to 40 minutes Walks this week: 4 Your goal this week is to get going. Star by increasing your step count. Every 5 minutes that you walk at a brisk pace (15 to 17 minutes per mile) translates to 500 more steps, or 21 to 28 more calories burned, than you achieve at a slower pace.  Related: 12 Healthy Reasons to Lose Weight Moving more also improves your aerobic conditioning, so you'll be ready for the workout's later challenges. You pace is brisk if you speak fairly easily but are slightly breathless. (On a scale of 1 to 10, your effort should be a 5 or 6.) Add 5 more minutes: If you normally walk for 20 minutes, aim for 25 on your first walk. By your final workout this week, you should be up to 40. Add a quarter mile: Walk on a track or in another area where you can tell how far youve gone (you can also check your route's mile-age at gmap-pedometer.com). Increase you distance with each workout. At week's end, you should have added a whole mile. Related: Diet Breakfast Ideas That Taste Delicious Week 2: Go Faster Time per walk: 30 minutes Walks this week: 4 Now it's time to incorporate intervals. Research shows that this technique can improve overall fitness, increase fat burn and spike metabolism with as little as 6 minutes of high-intensity effort per week. Related: Low-Calorie Desserts You Have to Taste to Believe During the fast portion, push yourself to the point where you almost feel like it's easier to run (but keep to a very fast walk, which is actually harder to maintain than an easy job). On a scale of 1 to 10, it should feel like an 8 or a 9 (talking is very difficult). Then slow down to a 4 or 5 effort level (you can breathe a little easier).  During the first two walks below, the recovery is twice as long as the fast interval; during the second two walks, you have slightly less recovery time and a longer fast interval. Workouts 1 and 2: Warm-Up: 10 minutes at an effort level of 4 or 5 Intervals: Increase speed for 20 seconds to level 8 or 9 (as fast as you can walk without running). Recover for 40 seconds at level 4 or 5. Repeat 12 times. Cooldown: 8 minutes Follow-Up: Take tomorrow off, then repeat workout the next day. Workouts 3 and 4: Warm-Up: 10 minutes Intervals: Increase speed for 30 seconds, then recover for 30 seconds. Repeat 12 times. Cooldown: 8 minutes Follow-Up: Take tomorrow off, then repeat workout the next day. Week 3: Mix In Moves Time per walk: 30 minutes Walks this week: 4 Blending agility and balance exercises into your walks this week helps you tone up while you burn calories. After a 10-minute warm-up, perform one of the following moves for about 30 seconds, then walk for 90 seconds. Do about 5 of those 2-minute drills; add a few more if you're feeling up to it. Finish your workout with a 10-minute brisk walk, gradually slowing to a cooldown at the end. Try this routine: Warm-up (10 minutes):   Walk at a brisk pace, effort level 5 or 6 Crossovers (30 seconds):   Turn to right. Cross right for over left, then step left with left food. Repeat 5 times, then switch directions, crossing left food over right and stepping right with right foot. Walk (90 seconds) Sidewalk Hops (30 seconds): Stand with left side facing a line or crack in a sidewalk. Jump both feet over line and back again. Repeat 7 times. Next, lift right foor and hop left foot over line and back. Turn to right and hop on right foot over line and back. Repeat 7 times. Walk (90 seconds) Skip (30 seconds):  Bouncing off balls of feet, skip straight ahead, or go slightly out to the left, then right (moving back and forth across path). Pump arms and lift knees for a more intense cardo workout. Walk (90 seconds) Around-the-Clock Lunges with Leaf Pickup (30 seconds):  Do around-the-clock lunges (see below for directions), but with each lunch, lift back leg and lean forward, as if picking a leaf off the ground. Walk (90 seconds) Side Step-Ups (30 seconds):  Stand with left side facing a curb (or set of stairs). Cross right foot over left leg to step up onto curb (left food hovers above ground). Step down with left foot, then right and repeat. Do 8 to 12 step-ups on each side. Walk (90 seconds) Walk (10 minutes): Slow the pace to cool down for the last few minutes Total time: 30 minutessource : http://www.foxnews.com/health/2013/06/13/burn-more-calories-with-this-3-week-walking-plan/

Are probiotics miracle food?

Probiotics claim to support immunity and fix everything from bloat to skin trouble, and they're popping up in all kinds of foods and drinks—more than 500 new products in the last decade. Clearly lots of people are on board: Sales of anything touting the probiotic promise increased by $1 billion in the United States in the past two years alone. So should you stock up? Well, it's complicated. Related: Delicious Mediterranean Dishes Under 400 Calories Yes, probiotics do have some awesome health powers. But to really get how they work, you first need to understand a few things about your body and, well, bugs.  From the time you're born, millions of bacteria (those bugs) from your mom, food, air and the things you touch start setting up camp in and on your body.  Related: Tone Up Your Trouble Spots The mix is called the microbiome, and most of it lives in your colon (happily), where it helps signal your body to digest food, fight pathogens, break down cholesterol and more, Gregor Reid, director of the Canadian Research & Development Centre for Probiotics, said. Animal studies suggest the microbiome may affect blood pressure and even behavior. Related: 6 Moves To Resize Your Butt and Thighs Can't believe we're actually saying this, but the microbiome is very trendy right now. There's tons of new research on it: Scientists say it's the next frontier in understanding the human body.  Certain “good” bacteria strains (aka probiotics) seem to help the body function more efficiently, while “bad” bacteria tax it. And when the balance of the gastrointestinal system is off (blame stress, illness, a poor diet or taking antibiotics), we may be left susceptible to disease-causing organisms and diarrhea.  So the theory makes sense: If you have microbiome imbalance, ingesting extra good bacteria—found naturally in certain foods like yogurt and sauerkraut and added to others like tea—might help make you healthier. But you need to make sure you're eating the right stuff. Research suggests taking large doses of certain probiotics—several strains of lactobacillus and bifidobacteria found in fortified yogurts and pills, specifically—may help prevent colds and soothe digestive problems. Plenty of docs recommend these products as natural meds, and they seem to be generally safe for most people. But there's a catch: The FDA doesn't regulate most probiotics the way it does drugs. Some reports suggest claims about the amount and type of bacteria on product labels aren't always accurate. And many products are never clinically tested for efficacy. So sketchy pills—like ones that combine a bunch of strains experts don't know much about—are on store shelves.  “A lot of things called probiotics shouldn't be, because they've never been tested in humans,” Reid said. The bottom line: Probiotic supplements may help prevent colds and ease GI issues, but no need to pop pills every day to balance your microbiome when your diet can do it, too, Dr. David Rakel, director of the University of Wisconsin Integrative Medicine Program. said.  Have at least three weekly servings of fermented foods—yogurt, kefir, sauerkraut, kimchi—which contain probiotics naturally, Dr. Rakel said. (There's no guarantee fortified sources like cereals and teas will help, so it might not be worth it to shell out the cash.) Finally, fill up on fiber from veggies and whole grains: It helps create a more probiotic-friendly environment in your gut.  We'll take food over pills any day. This article originally appeared on Self.com. source : http://www.foxnews.com/health/2013/06/14/are-probiotics-miracle-food/

Are you working out the wrong way? Common fitness myths debunked

We only have the best intentions when we work out, but sometimes it can be hard to know what exactly is best for our fitness. Luckily the American Council on Exercise debunked eight common workout myths for us so the next time you hit the pavement (or treadmill) you can start to see results. Related: 12 Reasons To Lose Weight Now Myth #1: Stretching before exercise reduces the risk of injury. False: The scientific literature of the past decade fails to support stretching before exercise as a successful strategy for injury prevention. However, research does support stretching at other times, including post-exercise, to reduce injury risk. Myth #2: Walking a mile burns as many calories as running a mile. In our dreams: While walking is a great physical activity, it does not require as much energy as running. Research has shown that running has a 40 percent greater energy cost compared to walking . That means you burn more calories when you run. Related: 15 Delicious Diet Breakfast Ideas Myth #3: Lactic acid causes acidosis and muscle fatigue during exercise.  False: The old myth linking lactate or lactic acid to fatigue is the result of a scientific misinterpretation that has prevailed through the years.  Lactate does not cause metabolic acidosis. Furthermore, it is useful in the performance of exercise at high intensities. Myth #4: Lower-intensity exercise puts you in the fat-burning zone, so it’s preferable to higher-intensity exercise.   Wrong: The “fat burning zone” at low intensities of exercise doesn’t even exist. To burn maximum calories in support of ongoing weight loss, progress to a moderate-intensity/higher-volume exercise program and include interval training. Related: Low-Calorie Desserts to Try Right Now Myth #5: Morning workouts increase metabolism better than workouts performed later in the day. Wishful thinking: The decision to exercise in the morning should be driven by personal preference rather than any false hopes that greater weight loss will be achieved by exercising before breakfast. Myth #6: Muscle weighs more than fat. Not true: Muscle does not weigh more than fat. A pound of muscle weighs the same as a pound of fat. The difference is their density. As we lose fat and gain muscle, weight may change very little, while body volume decreases as we become leaner. Related: Cheap, Healthy Meals Your Family Will Love Myth #7: Women who want to avoid looking bulky should avoid resistance training. False: Resistance training does not cause women to get bulky. In fact, it is virtually impossible for women to get as big (i.e., bulky) as men due to physiological differences, such as lower levels of testosterone. Myth #8: Spot reduction really works, especially if you want six-pack abs. In our dreams: Research shows that if a vigorous, high-volume, core-training program is performed, fat will be reduced in the abdominal area, but not selectively. A lean midsection requires a program of core, resistance and aerobic exercise—not just a focus on the abs.source : http://www.foxnews.com/health/2013/05/16/are-working-out-wrong-way-8-common-fitness-myths-debunked/