The Best iPhone Apps for Fitness Travelers

Filed under: Fitness , Fit Travel Twenty-five percent of travelers exercise less on summer vacations than they do at home, according to a TripAdvisor survey. If you have trouble sticking with your fitness program when you travel, put your iPhone to work. Granted, you still have to do the dirty work, but these apps can make staying in shape on the road more doable and fun. Here are five to try: Virgin Atlantic’s Jet Lag Fighter ($1.99) Tired of being whipped by jet lag whenever you travel? Download this app and you’ll get customized advice about when you should exercise to beat that fatigue. Just plug in personal info (e.g., gender, age, and regular wake-up and bedtimes) and trip details, and the app will calculate when you should exercise before and during your trip. It even tells you what activities are best for fighting jet lag. Another fun feature? The app tells you when you should and shouldn’t get light, which sets your biological clock. Mylil’Coach ($1.99) Travel with Mylil’Coach and you’ll have a personal trainer , dietitian and life coach wrapped into one. That’s because this app sends you gentle reminders throughout the day to drink water, eat mindfully, breathe deeply and, yes, exercise. It also serves as a pedometer , tracking your daily step count and tallying how many more steps you need to reach 10,000 steps, a number most experts use as the minimum amount for managing weight. You can even set up a schedule and customize when and how often you receive reminders to walk more. Shape Travelista ($1.99) No fitness center in your hotel? You can’t use that as an excuse not to exercise anymore. With this app, you need only a hotel room, as it teaches you how to do strength workouts that use travel-friendly items, including luggage, a bed or water bottles. Choose from eight full-body routines and use it to log your sets, reps and the equipment you’ve used. Trailhead by The North Face (free) Whether you want to hike, bike, ski, walk or run, this handy app locates trails wherever you are in the world. The database includes more than 300,000 trails that can be searched by activity, trail length, location and user rating. You can even track your route via GPS as you go and view distance, speed and elevation. All of this information can be saved on your phone, depending on how much space you have. ExerciseTV (free) If you’re the type of exerciser who does best with classes and DVDs , you’ll love this app. Every day, you’ll get a 10- to 40-minute workout video ranging from aerobics to yoga from ExerciseTV. You’ll also receive five categories of circuit workout moves , each one featuring 10 short videos that feature one to three minutes for abs , yoga/stretch , upper body , lower body and total body training . A light hand weight is the only piece of equipment you might need, but you can always use a filled water bottle. Looking for more apps to load on to your iPhone? Check out these fitness apps . Permalink | Email this | Comments

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The Best iPhone Apps for Fitness Travelers

Making the Better Choice

Filed under: Motivation , Tipping the Scales Getty Images I had a beautiful aha moment the other day. In the midst of moving issues and emotional stress , I realized that sometimes being healthy doesn’t mean picking the vegetables over the potato chips. Of course, that is a great example of making a healthy choice. There are times when being healthy might mean actually paying attention instead of blindly making food choices. There are times when perhaps it isn’t about making the right choice but about making the better choice. Sometimes being healthy means making the best choice available to you at the time. Sometimes being healthy means eating out and choosing to keep your meal small or getting the value size instead of the mega or extra-large food mountain. I finally stopped making food choices based on my feelings and started making a conscious effort to at least pick the better option. I actually logged in to my tracking system. I took the first step toward getting my healthy lifestyle back on track, and it felt amazing! I have also learned the importance of just saying no. No, I don’t need to finish that meal. No, I don’t need dessert every day. No, I don’t need the fried option; the grilled selection will do just fine. People like to say that it is the small decisions that add up to big rewards. I am committed to creating opportunities for minor successes with the confidence that those tiny changes will reap large benefits in the (hopefully) near future. When I realized that even though I didn’t have any fresh fruit or vegetables but managed to stay in my calorie range for a few days, I was ecstatic! Yes, I could have been upset because I didn’t have any fruits or veggies, but I chose to focus on the fact that I was in control and managed to stay within an acceptable calorie range. It has been weeks since I’ve went a day eating less than 2,000 calories. I am not proud of the food selections I have made, but I made them. Now the only option I have is to learn from those mistakes and move on. Aside from my aha moment, I had a small problem with my scale. Somehow, the scale did not survive the move. When I took it out of my husband’s trunk to use earlier this week, it refused to function. I think the scale was trying to send me a message. Perhaps instead of stepping on the scale and being disappointed, I get another week or two to work on getting my habits back on track and to hopefully see the numbers read my pre-move weight. I am actually excited to go buy a new scale and resume my weekly weigh-ins. While I did not make large strides in the exercise department recently, I am happy because we found an apartment that has a gym facility on site . I will be able to resume my fitness routine and I am thrilled! I am looking forward to starting and ending my day with quick walks with my dog and enjoying the treadmill and other machines in the gym area. I feel like I am seeing the light at the end of a very dark series of unhealthy choices. I am mentally, emotionally and physically ready to be on track, and I have started taking those steps. It is amazing how much clearer the path of weight loss is when you actually have a plan to follow. I don’t necessarily mean a detailed plan such as a specific gym routine or an itemized diet plan . Rather, the plan for me is to track my food, start with a simple exercise such as walking leading into running and to continue making the better choice. After decades of dieting only to gain it back, two That’s Fit readers have decided to finally rethink their relationship with food and exercise over the next year to move toward a lifetime of fulfilling, healthy living. Come by every week as Ashley and Lee share their successes and challenges as they tip the scale. While Ashley is eating healthier, Lee has resolved to ditch diet soda. Permalink | Email this | Comments

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Making the Better Choice

Stylish Socks for Every Workout

Filed under: Fit Beauty , Fitness , Reviews & Products underarmour.com When setting out your clothes for tomorrow’s early-morning workout , you’re probably quite particular about a number of things. A supportive sports bra and undies that won’t ride up are always the first items we pick up, followed by a favorite workout top (has to be a tank with some shape but not too tight) and, most likely, a perfect pair of black workout capris (but not the ones that stretch out and get baggy and not the ones that are too thin and show a panty line). Add our go-to headband and sneakers (which, of course, we chose after much deliberation at a specialty running store) and we just need to grab one of the 25 pairs of white socks out of our drawer and we’re good to go, right? Hold up. If we’re going to be so darn picky about what we put on the rest of our bodies, why are we so nonchalant about our socks? It really doesn’t make sense. Now, we’re not going to pay more for something just because , but if there’s a more attractive option that’s also more high tech, well, shouldn’t we at least consider the next level? Of course we should. So we did; here are three options for your stylish consideration. Under Armour Kris Concealer In the ’80s, did you wear the multilayered, tri-colored scrunch socks? With sparkles? So did we — they had to match our L.A. Gears with the four different shoelaces, after all. But this ain’t the ’80s; now, when it comes to your feet, the minimal look is in, and you can’t find a better option than the Under Armour Kris Concealer ($11.99 for two pair). First off, they look cool with their black/pink or black/turquoise color scheme. But more importantly, they’re super comfortable — and nobody was more surprised than we were. They’re extremely low rise, and when you put them on, they feel like they’re going to pop right off. However, once you put on a shoe on top of the sock, it stays in place perfectly (how, you ask? Magic is our best guess) but is hidden from view. PowerSox CoolMax Cushion Lo-Cut For a subtle hint of style, the CoolMax Cushion Lo-Cut in light pink or light blue ($7.49 for three pairs) is a great option. This affordable sock is by PowerSox, which is a GoldToe brand. And, as you probably know, GoldToe has been in the sock business for ever . It’s not just the pretty colors we’re digging, though. The sock features a ventilated top to let your skin breathe, CoolMax fabric for moisture management and an arch brace for added support. Injinji Performance Series EcoMade CoolMax Injinji does a great job of making the most functional footwear really fun, and the Performance Series EcoMade CoolMax toe sock ($14 each) is a perfect example. As a toe sock, it’s automatically interesting, and the rainbow striping takes us back to our days of idolizing Punky Brewster. But it’s the quick-drying, eco-friendly fabric made from repurposed recycled plastic water bottles and postindustrial waste that really has us wiggling our toes in anticipation. Want just the right look post-workout? This guide to quick-fix hair accessories will get you on the right track! Permalink | Email this | Comments

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Stylish Socks for Every Workout

Too Good to Be Food: Special K Blueberry Crisps

Filed under: Diet & Weight Loss , Too Good to Be Food SpecialK.com Special K Blueberry Crisps proclaim they are here to help “stay the course” in a world full of temptation. Two bars for only 100 calories, drizzled with vanilla icing and made with real fruit. Sounds decadent, yet portioned right to me. This seems like something that could go well with an afternoon skim latte or cup of tea, or with a glass of milk as an after-school snack. So I had to dive into this Special K treat to see whether it is Too Good to Be Food? What’s in It: Enriched flour, sugar, fructose, glycerol, vegetable oil, dextrose, maltodextrin, contains 2 percent or less of modified cornstarch, nonfat dry milk, apple powder, blueberry puree concentrate, reduced mineral whey, invert sugar, cornstarch, soy lecithin, leavening, salt, DATEM, natural and artificial flavor, citric acid, mono- and diglycerides, sodium alginate, cellulose gum, cellulose gel, sodium citrate, xanthan gum, malic acid, tricalcium phosphate, color added, vanilla extract, red #40, BHT for freshness, blue #1. The first ingredient in enriched flour is wheat, which may have you thinking positive thoughts. However, don’t let it fool you — wheat has the same nutritional profile as white flour. It is whole-grain flour that differs. Niacin, reduced iron, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2) and folic acid enrich the flour, but more nutrients are stripped from the whole-grain flour than is replaced by the addition of these five vitamins. The second ingredient is sugar . Well, you probably know how I feel about that. At least it’s not an artificial sweetener, but it is a “fruit” crisp? Where is my fruit? Glycerol is up next and is similar to sugar in caloric content, but has a lower glycemic index and is used for sweetness, as a humectant and for consistency. I am neutral here. Overall fat content is two grams, saturated fat 1 gram and trans fat 0 grams so this is certainly not alarming. The next ingredient is TBHQ (tertiary butylhydroquinone), which is used for freshness of fats and, according to the FDA, can cause “nausea, vomiting, ringing in the ears, delirium, a sense of suffocation and collapse.” All of a sudden those fats don’t seem quite as innocent anymore. Fructose and dextrose are both naturally occurring sugars — again similar to sugar. At least they are not artificial, but again, where is my fruit? Maltodextrin follows; it is made from starch and is often added to up the fiber content of a food, but there is less than 1 gram here! There you have it — the majority of these Fruit Crisps are just flour, oil, sugar and maltodextrin! What about all these other ingredients? For better or worse, the next ingredients make up only two percent or less of this product. Apple powder and blueberry puree concentrate are in there. Hooray for some fruit, albeit not its “real” form and in a very small dose. The next ingredient is reduced mineral whey. Whey is the liquid that remains when milk is curdled, and this is that liquid broken down further. Invert sugar is broken-down sugar, used in the product to maintain moisture and make the product sweeter. Did we not get enough sugar in the first half of the ingredients? Salt is next, and the sodium content is 80 mg . Not bad. But that’s not the only ingredient used to maintain freshness. DATEM (diacetyl tartrate ester of monoglyceride) functions as a dough conditioner by the esterification of fatty acids (a.k.a. it turns into fat), so it gets a no on my list. Citric acid is a natural preservative and found in fruits and vegetables. Following is mono and diglycerides — a processed fat used to extend the shelf life of foods such as fruit products. Sodium alginate is another emulsifier extracted from brown algae — and you may just see this ingredient in your cans of paint, too! We are getting close to the end; I promise! There are some thicken agents, and some harmless ingredients to control acid, as well as a calcium fortifier. The last three ingredients are three things I do like avoid. Red #40 and blue #10 are both artificial colorings. Even though they are generally recognized as safe, some artificial colorings have been linked to ADHD , asthma and inflammatory skin conditions . In general, I recommend avoiding artificial colorings. BHT is used as a preservative but should be avoided namely because there are safer options! Studies have shown an increase and a decrease in the risk of cancer associated with BHT. I say avoid this ingredient whenever possible! Bottom Line: This certainly has a laundry list of ingredients and no major nutritional power such as antioxidants , fiber or calcium . But to its credit, the majority of the ingredients make up less than two percent of the product, and the calorie, fat and sugar content is OK for a portioned snack. However, I still say, it’s too good to be food. Although it may help control calories if your other option is a blueberry donut, there are many other real food options out there! A cup of blueberries with a piece of dark chocolate can satisfy your craving with a whole lot more nutrients and definitely as much flavor — real flavor, that is! Calories : 100 Fat : 2 g Sat. Fat : 1 g Trans Fat : 0 g Cholesterol : 0 mg Sodium : 80 mg Total Carbohydrate : 20 g Fiber : less than 1 g Sugar : 7 g Protein : 1 g Nationally recognized nutrition expert and published author of “The O2 Diet ,” Keri Glassman is the founder and president of Keri Glassman, Nutritious Life , a nutrition practice based in New York City. For years, Keri has been a leader in advancing a “whole person” approach to health and wellness. She has dedicated her career to creating services and promoting education through her Nutritious Life brand. You can be friends with Keri on Facebook or follow her on Twitter . Permalink | Email this | Comments

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Too Good to Be Food: Special K Blueberry Crisps

Sex Before a Race May Help Your Performance

Filed under: Fitness , Fit Running Getty Images In the weeks before a marathon, I have three rules: no booze. No bars. No boys. While no one will argue with the importance of hydration or getting a good night’s sleep, a growing body of research shows that pre-competition sex can actually improve an athlete’s performance . “There’s no question that research shows that having sex before a race actually increases the probability that you’re going to perform well,” said Dr. Pamela Peeke , a spokesperson for the American College of Sports Medicine who competes in marathons and triathlons . “But for athletes, whether you choose to have sex is an individual decision. Every athlete has his or her own rituals and beliefs, and if you believe pre-race sex is going to drain you, it’s going to drain you.” That may be part of the reason for the controversy. Before marathon running became mainstream, many sports that required long-term training and led up to a large-scale event encouraged the participants to leave their homes for training, a la Muhammad Ali. The public perception, Peeke said, was that to be successful at one’s sport, one must abstain from sex. However, the sacrifice might not have been necessary. An informal survey of 2,000 London Marathon runners showed that those who had sex the night before their race were more likely to perform better than those who did not, and it wasn’t because they were better prepared than their abstaining counterparts. Are you still not convinced that a steamy sex session before your next competition might help and not hinder your results? Peeke dismissed athletes’ most common fears. Myth No. 1: I’ll be drained for my race. Even if you’re having mind-blowing sex, the chances that you’ll exhaust yourself before your race is unlikely, Peeke said. An average sex session burns 25 to 50 calories, the equivalent of climbing two flights of stairs. Myth No. 2: I’ll be distracted . If you’re in a committed relationship with someone, you will be distracted from your race momentarily while you’re having sex. After that, you should be able to get back to focusing on your race-day strategy, and if you’re a racer who tends to overanalyze her plan of attack, the break may be beneficial. “Chances are that afterward you’ll feel refreshed and invigorated,” Peeke said. Myth No. 3: I won’t be able to sleep. Actually, you’ll probably get to dreamland faster and sleep more deeply thanks to the chemical cocktail that is released when you orgasm. “For both men and women, when you have sex, your tension goes down and you feel more relaxed,” Peeke said. “Overall, sex is good for the body.” Do you need another reason to get it on? Vaginal stimulation increases the amount of pain-blocking neuropeptide substance P, which is effective for about a day after its release, Peeke said. “The chemicals released will decrease overall muscle tension that an athlete might be experiencing, which may allow her to engage in physical activity at a higher, more intense level,” Peeke said. If you’re a creature of habit, however, don’t fret. Most athletes agree that the best way to prepare for a competition is to train well, be comfortable in your surroundings and feel confident that you’ve had the best pre-race preparation you can — with or without sex. “For many people, whether they decide to engage in sex the night before a competition is a combination of trial and error as well as experimentation,” Peeke said. “But the bottom line is: If you want to have sex, go ahead — have at it.” Are you looking for another way to bond with your guy or girl? Check out the best way to run with your partner . Permalink | Email this | Comments

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Fit Buzz: What Is the Tastiest and Healthiest Lunch You Pack?

Filed under: Diet & Weight Loss Getty Here at Fit Buzz, we ask our users, fans and followers a different diet and fitness question each week. Stay tuned for weekly updates! What is the tastiest and healthiest lunch you pack? Bobbi K. Lunches vary but the best snack is almond butter and apple slices! Alexa W. Add a little vanilla yogurt if your almond butter is too thick… now I’m addicted to it! NCsoccerMom Tortilla sandwich rolls - Laughing Cow spreadable light cheese, lettuce, grilled chicken (or sandwich meats) tossed in light Italian. RonPoggi PB&J is the perfect food! Organic PB, real fruit jam on whole wheat bread. Yummy! Pinksky4U They have little peanut butter take-alongs. You can add nice fruit and let them dip for a different lunch. Rjdutton My daughter always has fresh fruits and vegetables in her lunch and nothing preserved!! Want to stay healthy this fall? Check out our Fresh Fall Meal plan to get creative ideas for delicious autumn meals. Permalink | Email this | Comments

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Fit Buzz: What Is the Tastiest and Healthiest Lunch You Pack?

Fall Apparel Guide: Get the Layers You Need

Filed under: Fitness , Running It’s a fact of athletic life: As the temperatures dip lower, so do our standards when it comes to what we look like while running . Who among us hasn’t piled on a cotton tank, old race tee, sweatshirt and jacket on that first chilly morning of the year, only to end up carrying half those items on the return portion of a lengthy run ? Working out in cold weather is always going to create certain challenges — we can’t help that. But with a little planning (and, yes, just a bit of shopping), you can avoid the eight random layers look and exercise in comfort and style, regardless of where the mercury rests. Altrec.com Let’s start at the top, shall we? While it’s only a myth that you lose the majority of your body heat through your head , it’s a fact that keeping your head covered while exercising in cool weather will help keep you toasty warm. You can opt for a full hat, like this Vinyasa toque ($24, Lululemon Athletica), or keep just your ears nice and cozy in a headband like Columbia’s Glacial Fleece Headring ($19.95, Altrec). Under Armour A high neck and thumb holes give the Under Armour UA Evo ColdGear Convertible ($59.99, Under Armour) an edge on the competition. The slim fit and long length means it’ll layer nicely under a coat or jacket when it’s really cold out, but the double-sided fabric that pulls moisture away from the skin means it will work perfectly on its own in temperatures closer to 55 degrees F. (Plus, it comes in some really lovely colors. Hey, it matters!) Backwoods.com For less brisk weather, the Icebreaker Women’s Atlas short-sleeved shirt ($49.99, Backwoods) is a great choice. Like all Icebreakers products, it’s made of merino wool, which is soft and warm but natural and breathable. We can see this as a layer beneath a light track jacket for the first few cool fall days. Burton.com Vests are a terrific option for when it’s starting to get quite chilly but it’s not exactly frigid. We like that this Women’s Starr vest ($69.95, Burton) features low-bulk technical fleece, so you get all the benefits of quick-drying, breathable, super-warm fleece but in a streamlined profile — important both for your running form and for looking cute. thenorthface.com Sometimes, however, you need full coverage. This Women’s Flight Apex Climateblock jacket ($159, The North Face) is full of good features. The shell is windproof (and we all know how vital that can be) but still breathable, so you won’t end up stewing in your own sweat while the rest of you shivers. It’s treated with a water-durable repellent, so you can run through snow and light rain without worrying, and it has reflective tape all over — extra important as the days get shorter. thenorthface.com There’s little that’s more miserable than running with hands that feel like they’re about to freeze off, so be sure to grab yourself a pair of gloves. We like that the Etip glove ($40, The North Face) allows you to work your MP3 player or phone with ease. Plus, when your gloves aren’t overly bulky, it’s easier to cram them in your pockets if the sun decides to heat things up. cw-x.com Now for the bottom half. Running tights tend to be the most popular option, and the Insulator PerformX tights ($79.95, HDO Sport ) are certainly a quality option with auto-sensor nanotechnology fabric, which works to keep the surface temperature constant (and you comfortable), even in the coldest weather. www.injinji.com And, of course, there are your feet. Most runners would suggest you not layer socks for warmth while running as it can change the fit of your shoe and therefore the way you run. But you can trade your socks for a warmer version, like the Ex-Celerator Compression Toesock ($38, Injinji). The over-the-calf style provides extra warmth while the compression system amps up blood circulation. Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans and workouts . Permalink | Email this | Comments

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Fall Apparel Guide: Get the Layers You Need

24-Hour Weight Loss Plan: Burn Calories Around the Clock

Filed under: Diet & Weight Loss Getty Images Do you wake up about the same time every day sans alarm clock? Does your tummy start grumbling a few minutes past your regular lunch hour? That’s your ingrained body clock, and researchers now know that circadian rhythms — a 24-hour cycle that maintains your body’s schedule — are involved in sleep, weight gain, mood disorders and certain diseases. Circadian rhythms are indelibly linked to weight loss because they affect body temperature, blood pressure, heart rate and hormones. Research conducted at Oregon Health and Science University suggests that during the “wake phase,” you metabolize food faster to provide the body with energy in the form of calories. In the “sleep phase,” your digestive tract slows down, body temperature drops and mental alertness decreases. Make the most of your own circadian rhythms by following our body clock guidelines in order to lose weight, boost stamina and get fitter — fast! 6 a.m. Your biological ticktock starts the moment you wake up and is affected by how long you’ve slept. According to the National Institutes of Health, circadian rhythms are produced by natural factors within the body, but they’re also affected by signals from the environment. Light is the main cue, which turns on or off genes that control sleep-wake cycles, hormone release and other body functions. What to do: Buy blackout curtains , turn your phone off and catch up on at least eight hours of sleep per night. 7 a.m. Many studies suggest that sleep loss increases hunger and slows metabolism. Sleep loss has, in fact, been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, if you lose sleep or wake prematurely, you may continue to feel hungry all day despite food intake. What to do: Each morning, create a healthy wake-up regimen, such as a few minutes of stretching in the shower or in-bed meditation before bolting out and rushing through a harried morning routine. 8 a.m. Are you a morning exerciser? Eating 100-200 grams of carbohydrates within two hours of high-intensity exercise (either before or after) is essential to building energy stores for training. Waiting longer than two hours results in 50 percent less glycogen stored in the muscle and a less effective recovery. It may also lead to injury. What to do: Lace up your walking or running shoes and blast about 300 calories in 30 minutes. If you did not eat a healthy breakfast before exercise, replenish carbohydrates afterward with a yogurt smoothie or a glass of OJ and several wheat crackers until you can hit the breakfast table or coffee shop. 9 a.m. Stressed about an early-morning meeting and tempted to nosh jelly donuts on your way to work? How about a little exercise instead? “Try releasing toxins first thing in the morning to stabilize your weight loss attempts,” said registered dietician Joan Clark, co-author of “The Complete Idiot’s Guide to the Glycemic Index .” “We carry stress in our muscles and getting out the kinks early in the day may relieve tension headaches and backaches.” What to do: Lie in bed or on the floor and bring knees into your chest to stretch the lower back, then rock side to side slowly with eyes closed. Progress to 10 minutes of your favorite stretches. 10 a.m. The “early bird who gets her worm” also has the longest amount of time in which to blitz off those breakfast calories! The moment food enters your stomach, energy from digestion is allocated to deal with it. Eat lean sources of protein to prevent energy spikes throughout the day. What to do: Grab a breakfast of lean protein and healthy carbs, such as an egg white omelet with a cup of veggies and a little cheese, or even a whole-wheat English muffin with fruit and a dab of cream cheese. 11 a.m. Prior to a lunchtime sandwich or, in the face of pizza peer pressure, drink two 8-ounce cups of natural green tea (no sugar added). A study in the American Journal of Clinical Nutrition found that green tea extract, taken over a 24-hour period, increases metabolic rate by up to 4 percent. These effects are probably due to the high concentrations of catechin polyphenols, which boost fat oxidation. What to do: Brew natural green tea leaves and keep a chilled batch in your travel mug, in the car, or on top your desk or dresser. Noon Drink two or three 8-ounce glasses of water if you have not already done so! Water helps maintain healthy body weight by suppressing appetite, reducing the body’s level of sodium and maintaining muscle tone. “It’s also necessary for proper kidney function, but it’s so easy to take water for granted,” said Dr. Donald Hensrud, co-author of “The Mayo Clinic Diet.” “Water cushions joints, carries waste away and protects your organs and tissues, too.” What to do: For the body to metabolize properly, you should drink half your body weight in ounces per day, said Hensrud. If you weigh 130 pounds, for example, drink a minimum of 65 ounces of water, about eight 8-ounce cups. 1 p.m. Plan meals wisely: Lunch should contain protein, healthy fats, complex carbohydrates and nonstarchy veggies to sustain stamina and curb cravings later. Make sure lunch is packed with fiber, too. “The high-fiber content of vegetables, fruit and whole grains bulk up your diet so you feel satiated longer,” said Hensrud. You require 25 to 35 grams a day! What to do: To bypass bloating, feel alert and optimize digestion, incorporate oatmeal and apples into breakfast; whole-wheat bread and vegetables into lunch; and beans, legumes and greens into dinner. 2 p.m. Have a pickle for a snack! That’s right: Acidic foods significantly lower the glycemic index of a midday meal by one-third. What’s that mean to dieters? “The slower your carbohydrates break down, the lower their glycemic index and the healthier your food intake,” said dietitian Clark. “Acidic foods slow the emptying of your stomach, which is a boon to any weight loss plan.” What to do: Nibble acidic foods such as pickles, tangy salsa, marinated veggies or sourdough bread for lunch or snacks. Other acidic foods include horseradish, pickled beets, lemon juice and pickled herring. 3 p.m. Watch water intake midday: You may have to increase daily consumption during intense exercise as well as in hotter temperatures. (Psst: Medications require an increase of water intake, too, so check with your doctor.) What to do: A good way to make sure you drink enough is to carry a stainless steel bottle of water with you at all times. Add sliced citrus to make it tastier and try pouring into a beautiful glass. 4 p.m. This is your lowest energy point, when body temperature drops and cravings creep up. Sleep loss may interfere with the body’s ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes overproduction of insulin, which can lead to body fat storage and insulin resistance, critical to the development of diabetes. What to do: Your body truly craves sleep now, according to your body clock: Try a short 20-minute power nap to rejuvenate. If that’s impossible, trot outdoors in the sunshine to restoke stamina and reset your body clock. If cravings strike, try chewing sugar-free gum or a fiber-filled apple. 5 p.m. Physical co-ordination, stamina and metabolic rate peak! Perfect time to slate a game of doubles tennis or schedule an early-evening kickboxing class! What to do: Thirty minutes pre-workout, nibble a handful of raw almonds and drink a cup of green tea or even a small, low-fat mocha to fuel up. Natural appetite suppressants, like the caffeine in green tea or iced coffee, rebalance your brain and curb cravings. 6 p.m. In the early evening, core temperature is at its warmest, which makes your muscles and joints supple and helps you sidestep exercise strains and side stitches. Early-evening workouts that target your endurance muscles, such as core training, hardcore yoga stretching, and step-interval workouts, are best now. What to do: Try a Power Pilates class or a Core Fusion DVD and you’ll feel pumped and primed for action all night long. 7 p.m. Hunger levels rise now, so drink another cup of green tea or sip soup before dinner to curb appetite. Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with green tea extract consumed 60 percent less food after seven days of daily injections, which may have something to do with the blood sugar-regulating effects of green tea. What to do: If you are still craving solids but don’t want to ruin your appetite for dinner, try snacking on fresh fruit slices such as apple, watermelon, peach or orange, since these fruits have high water and fiber content. 8 p.m. High-cortisol hormone production brought on by, say, a horrid commute or a brawl with your boyfriend, can set off an unhealthy chain reaction that puts your body into evening crisis mode. Rebalancing brain chemistry with a balanced meal and a five-minute meditation sends out signals of well-being to combat these fight-or-flight hormones. More reasons to make dinner a simple, slow and contented affair. What to do: Eat a p.m. meal high in omega-3 fish oils to help you drop inches and soothe stress. Studies at the University of South Australia found that eating omega-3 fish oil combined with moderate aerobic exercise jump-starts weight loss. Stir-fry a salmon filet (use peanut oil or other omega fatty acids) with two cups of cruciferous veggies and watch the pounds (and anxiety!) melt away. 9 p.m. Sip a cup of warm milk since the carbohydrate and insulin released makes it easier for tryptophan to be absorbed into the brain, making you sleepy. Being fully hydrated regulates the body’s temperature and helps muscles contract, which, in turn, leads to a more productive workout tomorrow, not to mention a more restful night’s sleep. What to do: Wind down gradually during evening hours with great conversation and good company. Alternate: If water or milk won’t cut it, sip a glass of antioxidant-rich red wine in the evening as a lower-calorie option to fattening bedtime snacks. 10 p.m. Can you padlock your fridge? Avoid eating additional calories in the evening, since your body gears up to extract all the nutrients you took in during the day. Eating food late at night and going to sleep forces the body to expend energy on digestion during sleep time, which is neither effective for dieting nor for snoozing. What to do: Brush and floss your teeth so you’re not tempted to nosh. 11 p.m. Sustained high cortisol levels (and production of other stress hormones) can lead to intense cravings and binge eating at night, so it’s important to adopt a calming bedtime ritual, such as taking a bath, playing with your kids or reading a book for several minutes before lying down. What to do: Jot personal notes into a food and exercise diary before you hit the sack, including workout times, calorie counts and other mind-body notes. Identify your weak willpower moments, as well as your most satisfying meals, and you’ll set yourself up for success tomorrow! Midnight You should be sleeping now, not stressing! Studies show that decreased amounts of deep REM sleep can lead to increased food intake. Abnormal circadian rhythms have also been associated with depression, bipolar disorder and seasonal affective disorder. What to do: Understand what makes your biological clock tick from day to day, which will lead to healthy weight loss, regular workouts and a happier life! Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans , workouts and more . Permalink | Email this | Comments

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24-Hour Weight Loss Plan: Burn Calories Around the Clock

Shape Move of the Week: Behind the Scenes With Marisa Tomei

Filed under: Fitness When it comes to staying in shape, Marisa Tomei follows only one rule — she does what she wants, when she wants. Sometimes that means that she’ll enjoy hula hooping . Other times she’ll dance or do Pilates or yoga to eliminate stress. To hear more about her secrets, check out the Shape Move of the Week : How do other celebs stay fit and fabulous ? Find out at Shape. Permalink | Email this | Comments

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Shape Move of the Week: Behind the Scenes With Marisa Tomei

Labor Day Roundup: Healthy Barbecue Swaps

Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss Thomas Barwick, Getty Images Labor Day marks the end of summer, and many folks celebrate by whipping up their favorite cookout foods one last time. Here are some healthier swaps to get you through the day without overindulging. Kabobs Swap out large servings of grilled meat for smaller portions and more vegetables. Chop meat into one- to two-inch cubes and thread on skewers with chunks of vegetables such as onions, tomatoes, zucchini, bell peppers and, my favorite, mushrooms. Alternating meat and vegetables on the kabobs creates a meal lower in calories and higher in vitamins and minerals from the brightly colored vegetables. Corn Salad Instead of slathering your corn on the cob with butter and salt, toss it with some cherry tomatoes and balsamic vinegar and enjoy a lower-calorie corn salad. Ingredients: 4 ears of corn, grilled. 1 cup cherry tomatoes, quartered 1 small red pepper, chopped 1 scallion, chopped 1/4 cup chopped basil 1 tablespoon balsamic vinegar 1 tablespoon lime juice 1 tablespoon olive oil Salt and pepper to taste Instructions: 1. Cut corn kernels off the cob. 2. Combine vegetables and basil in a large bowl. 3. Whisk together balsamic vinegar, lime juice and olive oil. Add to vegetable combination and mix well. Serves: 8 Nutrition Content (per serving): 82 calories , 2 g fat , 0 g saturated fat , 15 g carbohydrates , 3 g sugars , 2 g fiber , 2 g protein , 15 mg sodium Pasta Salad Typical pasta salads with mayonnaise-based dressings and large amounts of pasta can add up to more than 300 calories per serving. Swap in a vinegar-based dressing and cut the carbohydrates by mixing high-fiber vegetables for a lower-calorie side dish. Ingredients: 2 tablespoons red wine vinegar 1 tablespoon lemon juice 2 cloves garlic, crushed 2 teaspoons dried oregano 2 tablespoons extra-virgin olive oil Salt and freshly ground black pepper to taste 8 ounces whole-wheat spiral pasta, cooked according to package directions 1 large tomato, chopped 1 green bell pepper, chopped 1 yellow bell pepper, chopped 3 scallions, chopped 1 cucumber, chopped Instructions: 1. In a small bowl, whisk together the vinegar, lemon juice, garlic, oregano, olive oil, salt and pepper. 2. In a large bowl, combine the salad ingredients. Mix in the dressing and serve chilled. Serves: 8 Nutrition Content (per serving): 151 calories , 4 g fat , 1 g saturated fat , 27 g carbohydrates , 2 g sugars , 1 g fiber , 5 g protein , 19 mg sodium Fruit Cocktail A fruit salad is the perfect sweet treat for a hot day. Instead of adding large amounts of sugar or syrup, add flavor with fresh herbs, such as basil or mint, and a small amount of lemon juice. Chop up whatever fruit you have (watermelon, peaches, blueberries and pears are all in season right now) and add the juice from one lemon (or lime) and about 1/4 cup of chopped basil or mint. Make a day in advance to allow the flavors to blend together. For more healthy cookout recipes, check out my makeovers of these Five BBQ Classics. Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom’s meatloaf to your kid’s favorite dessert — let me lighten it up. Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you’re eating healthy foods. Have a recipe in need of rehab? Send us your recipe! Permalink | Email this | Comments

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Labor Day Roundup: Healthy Barbecue Swaps

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