A Reader Asks: When Is It "Too Hot" to Work Out?

FitSugar reader KittyTX loves to run outside in the heat and asked this question to the community. I was born and raised in Texas, so I think that has a lot to do with my comfort in hot weather that everyone else thinks is miserable. I live in Austin now, and it’s been over a hundred degrees for a  long time now. I absolutely love the heat and hate cold weather. I actually wake up shivering in the mornings, because the house temperature has sunk to 72 degrees while I was sleeping. I HATE the environment at work, because all the (slightly overweight) women turn the AC down to the 60s. My question is:  What is the danger of working out in the 105 degree (literally) weather we have going on here? People look at me like I’m nuts and act like it’s one of the worst things that I can do to my body when I head out the door at 2 into the blazing sun. The truth is, this is my favorite time of year, because it’s the only time I’m comfortable. I love being outdoors to get exercise, because I have no motivation to go to the gym since I doze off from the boredom of running towards a wall for 30 minutes. I also refuse to wait until it’s almost dark to go outside like most people like to do around here, because I’m a woman (whose been attacked before) and I know it’s not safe. I wear tons of sunscreen. I drink plenty of water. I maintain my asthma really well, and it only really bothers me in the winter. Is it really that bad for my body? Leave your two cents in the comments section below. If you have a health or fitness-related question of your own, then ask it here .

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A Reader Asks: When Is It "Too Hot" to Work Out?

Why Do You Ride?

Ever since taking the car-free challenge , I have been biking about town a lot more and love fitting in a little fitness by biking my girls to school. Cycling is also my favorite form of cardio - I see a big hill and I want to climb it on two wheels. Whether you’re a biking newbie or a seasoned urban biking vet, there are plenty of reasons to ride. It’s fun, it’s good exercise, and it’s an eco-friendly way to get around. So what’s your reason? Remember, we’re giving away an Escape hybrid bike from Giant . It’s one sweet ride ! Why Do You Ride? For transportation For fitness For fun For the environment. All of the above! I don’t own a bike.

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Why Do You Ride?

Where Do You Walk?

I’ve been trying to walk more and drive less, and one of the ways I’m doing this is by walking to the grocery store . Not only is taking your foot from the pedal to the pavement a healthy way to burn calories and enjoy the outdoors, but it’s good for the environment as well. Whether you walk to work, the gym, or to take your kids to and from school, sometimes just a little bit of walking makes you feel better. I’m curious, do you walk anywhere throughout the week? Source: Flickr User jeansman Where Do You Walk? Work School Grocery store Gym All of the above - I walk everywhere. None of the above - I don’t walk anywhere. Other - I’ll tell ya in comments.

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Where Do You Walk?

Calories in Kashi Cereal

I had a small addiction to Kashi’s GoLean Crunch! Honey Almond Flax cereal , so I thought I should branch out and try a new variety. They have 25 different cereals to choose from though, so which one should I buy? Fiber and protein content are important to me in the morning, so I made this handy chart to figure out which cereals contained the most. Don’t see the Kashi cereal you’re looking for? Then continue reading.

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Calories in Kashi Cereal

Macrobiotic Diet

Filed under: Diet & Weight Loss , All Diets Our Reviewer Says … “You won’t count calories, do weird food combinations or endure phases of different eating patterns when you follow a macrobiotic diet. This is more of a lifestyle plan than a diet that has a Zen-like attitude toward food and life.” Read the Macrobiotic Diet Review At a Glance Unlike other diets, you won’t count calories , do weird food combinations or endure phases of different eating patterns when you follow the rules outlined in the ” Macrobiotic Diet .” That’s because this is more of a lifestyle plan than a diet — one that originated in Japan — which may explain its Zen-like attitude toward food and life. Macrobiotic, after all, means “great life,” and food choices are designed to create an overall healthy life. According to macrobiotic principles, foods have yin and yang elements, which affect the body differently. That’s why the diet stresses foods that are most balanced in terms of yin and yang, focusing on foods mainly of plant origin that are eaten as close to their natural state as possible and banning foods like meat , dairy products and refined sugars . Meals are then designed to achieve balance and harmony in the body and with the environment. Guidelines are also set for preparing and eating foods. For instance, macrobiotic principles call for foods to be steamed, baked or broiled, and cooking with microwaves or electricity is discouraged. Checklist Cost: Moderate. Meals Provided: No. Diet Duration: Lifetime. Fitness Requirements: Daily activity. Time Commitment: Moderate. Eating Out: Yes, although it could be tricky. Alcohol: No. Vegetarian-Friendly: Yes. Strict/Flexible Eating Plan: Somewhat strict. More Info Read the Macrobiotic Diet Review Books: The Hip Chick’s Guide to Macrobiotics by Jessica Porter Modern-Day Macrobiotics by Simon Brown and Michio Kushi The Macrobiotic Way by Michio Kushi Permalink | Email this | Comments

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Macrobiotic Diet

Outdoor Workouts: How a Little Green Time Could Save Your Life

Filed under: Motivation , America Takes It Off Now that spring has sprung, it’s time to trade your regular gym sessions for some outdoor activity. Recent studies suggest that even just a few minutes outdoors can have an amazing impact on your body and soul. Five minutes of fresh air is all it takes to give your self-esteem a lift, boost your mood and increase your lifespan, according to researchers from the University of Essex in England. The findings, to be published in the upcoming edition of Environmental Science and Technology , were compiled by analyzing the outdoor habits of over 1,200 people with differing ages, genders and mental health issues, paying attention to activities like walking, gardening, horseback riding and cycling. What they discovered was that spending time outdoors led to improvements in both the physical and mental health of the individual. “For the first time in the scientific literature, we have been able to show dose-response relationships for the positive effects of nature on human mental health,” Jules Petty, co-author of the study and professor of the environment and society, said in a press release . Got a lake nearby? The study goes on to suggest that this is especially true if you live near water. “There was a significant increase in people’s self-esteem and mood, particularly when they exercised in the wilderness or by water,” Jo Barton, co-author on the study, told the Daily Mail . “Historically we are drawn to water to survive.” So why is being outdoors so good for you? It’s a natural reaction, according to Barton. “It is in our genetic make up to be at one with nature.” Five minutes outside doesn’t sound like much, but if you ask Barton, those five minutes could change the world. She thinks the health care system could be revolutionized by patients using exercise as a cure. “There is a large potential benefit to individuals, society and to the costs of the health service if all groups of people were to ’self-medicate’ more with green exercise,” she said. A little ambitious? Probably, but there’s no doubt that a little exercise can have an incredible effect on a person’s life. Plus, outdoor workouts are good for both your wallet and the environment. So is it time to stop shelling out for that gym membership? Not necessarily — at the end of the day, you have to choose an exercise routine that’s right for you, and if that routine involves a treadmill and an air-conditioned fitness studio, so be it. Even so, you should make an effort to get outside every day — it very well might do you a world of good. Need some inspiration? Here are three cool things you can do outdoors with your family . Permalink | Email this | Comments

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Outdoor Workouts: How a Little Green Time Could Save Your Life

Dr. Oz’s 16 Tips for Summer Weight Loss

Filed under: America Takes It Off The warm weather’s here, beach season is just around the corner , and that means it’s time to shed the last of your winter clothes — along with the extra pounds you’ve been hiding underneath all those layers. If you’re dreading the thought of bathing suit shopping and fear the idea of actually wearing that suit on the beach or around the pool, relax. America’s favorite physician, Dr. Mehmet Oz , best known as the host of ” The Dr. Oz Show ,” can help. Over the next four weeks, Dr. Oz will share his strategies for slimming down and toning up so that when summer arrives, you can storm the beach with confidence. Here’s are his 16 tips on how to get started: See yourself looking fabulous. Successful athletes do this all the time — before they even start a race, they picture that they’ve already crossed the finish line. So take a page from the pro-athlete playbook and before you count a single calorie , picture how successful your bathing suit reveal will be. ” Visualize the first time you’ll be out at the beach, walking around with confidence,” said Dr. Oz. “You’ll have lost some of the extra pounds that make a huge difference in how you look in a bathing suit and you’re going to go out there and you’re going to look hot. Focus on how you think that will feel and shoot for that.” Take a “before” picture in your swimsuit. Don’t worry, no one else needs to see this, said Dr. Oz. All this picture does is give you a baseline reference point so you can see how far you’ve come when you reach your goal . Each week, take another picture in your swimsuit and compare it to the earlier ones. “As you shed the pounds, you’ll be able to see that you are steadily progressing,” said Dr. Oz. And it’s a reminder that while you won’t see results overnight, you will see progress. Hang your favorite summer outfit where you’ll see it every day. Buy something sexy, or dig out an old favorite that you’ve longed to fit into again, then put it in a prominent place so that your goal of wearing it stays top of mind. “It’s an empowering visual cue,” he said. “As your weight comes off, try it on periodically to see how much better it’s looking on you.” Let your family in on what you’re up to. Tell your co-workers. Tell everyone about your weight-loss mission. Use Facebook to update your status and tweet about the fat you’re losing. “Telling people is an insurance policy,” explained Dr. Oz. Not only will friends and family lend support and cheer you on , either with encouraging “You can do its!” and “Looking goods!” or at least keep the donuts and pizza out of your face. “Accountability is a spectacular motivator,” said Dr. Oz. “If everyone knows what you’re up to, you’ll stay on track simply to avoid the embarrassment of not reaching your goal.” Kick off your efforts with a token gift to yourself. It doesn’t have to be fancy or expensive — a pair of quality walking shoes , a pedometer , a nice workout outfit , even an iTunes gift card so you can download your favorite workout tracks . The idea is that now, you’re invested in yourself. “This kick-starts the psychology of change,” he said. “At this point, you’re no longer planning to lose weight , you’re actively doing it!” Take advantage of longer days. More daylight hours means more time for physical activity . And that can take all kinds of forms. Of course you can get out and work out, or simply spend more time walking — aim for 10,000 steps a day. But according to Dr. Oz, yard work counts — as long as you’re not sitting on a ride-on mower — and so does racing around with your kids! (Tag is a fun game that can get the whole family on their feet.) Keep in mind, you can divvy up your exercise into chunks of time that fit in with your schedule. You don’t have to do a full hour all at once. And even if it doesn’t feel like you’re pushing yourself to the max, burning just a few extra calories a day can add up. “If you lose two pounds a month, over the course of the summer, that’s six to eight pounds,” Dr. Oz said. “And every two pounds is about an inch around your waistline.” Skip the elevator. With this simple strategy you don’t have to think about when you’ll fit in a workout — you’re already doing it. “Taking the stairs at work or any building you’re in helps you shed pounds and maintain your cardiovascular health ,” said Dr. Oz. “All the years I worked in the hospital, I took the stairs — seven flights — between the operating room and my office. It built exercise into my day without even realizing it.” Have sex. Slimming down and rekindling some red-hot passion with your hubby? That’s called win-win. And in theory, said Dr. Oz, makin’ more whoopie should lessen your desire to make a beeline for the snack machine. That’s because the brain has four satiety centers — sleep, hunger, thirst and sex. “Food is one way the brain seeks to satisfy itself,” Dr. Oz explained. So, from a neuroscience perspective, having more healthy sex should divert your food cravings . “Satisfying one appetite center you seem to satisfy the other,” he wrote in “YOU: On A Diet.” Eat breakfast. Eating a healthy, fiber-filled breakfast can curb hunger for up to 18 hours a day, so you don’t crave simple carbs and sugar , said Dr. Oz. Bonus: You’ll also eat less at lunch and dinner. Cut 100 calories a day. Be diligent about finding ways to trim a mere 100 calories from what you eat every day, and this subtle change can add up to about 10 pounds lost in a year. “This just takes a little bit of willpower,” said Dr. Oz. “It’s doing things like not finishing the donut or taking one donut less.” Other easy ways to trim 100 calories daily: 1. Swap regular soda (97 calories in an 8-ounce can of Classic Coke) for water. 2. Trade your morning latte (a 16 ounce with whole milk can have 220 calories and 11 grams of fat) for coffee with reduced-fat milk (15 calories, 0.6 grams fat) or black (4 calories, 0 fat). 3. Have a cup of watermelon chunks (46 calories) in place of a bag of Sun Chips (140 calories, 6 grams fat). Have a drink. The hormones in our guts that tell us we’re hungry are very similar to the hormones that let us know when we’re thirsty, so sometimes our bodies get confused, thinking we’re hungry when we’re actually thirsty and having a drink will often quell the craving . But instead of soda, beer or juice, which can be packed with empty calories, reach for no-calorie water. If you find plain water too bland, no-calorie flavored waters are a good choice. So is seltzer with a dash of juice. Aim for a 3:1 ratio of seltzer to fruit juice. Two of Dr. Oz’s favorites: pomegranate or grapefruit juice. “It tickles my palate and has a little bit of flavor,” he said. “A lot of people find water boring, which is okay.” You can also go for this diet classic: the pitcher filled with filtered water and sliced fruit, which is what they do in the Oz family. The all-natural alternative to soda avoids the artificial sweeteners found in other diet drinks that can trick your brain into mistaking the sweetness for sugar and storing the calories as fat. If you’re craving a little sweetness, have a little sugar. “People don’t realize that a teaspoon of sugar is only 12 to 16 calories and that’s no big deal,” Dr. Oz explained. ” You’ll taste the sugar and enjoy it and it’s better than drinking 140 to 160 calories of soda pop which contains roughly one teaspoon of sugar per fluid ounce.” Snack before you eat your meals. Mom was right — snacking before dinner will ruin your appetite. But Dr. Oz wants you to ruin it just a little. Here’s why: When we feel hungry, it’s because our empty bellies are madly secreting the hormone ghrelin , sending out a message that basically says “Hey! Feed Me!” Ghrelin levels continue rising until we’ve eaten. And then they drop back down to normal and you no longer feel like eating. Having a snack about 20 to 30 minutes before you sit down to eat starts to lower your ghrelin levels, so that by the time you sit down to eat, you don’t feel like eating as much. Of course, this isn’t license to tear through a bag of cheese puffs. Instead, grab a small handful of walnuts or a piece of fruit. That’s not only because of their filling fiber, but also because nuts and fruit both contain antioxidants, which play a special, if somewhat indirect role, in weight loss too. ” Antioxidants reduce inflammation , which contributes to chronic stress in the body,” said Dr. Oz, “and which in turn activates certain receptors in the brain that lead us to overeat.” Fill your plate with summer fruits and vegetables. Brightly-colored fruits and vegetables are chock full of the antioxidants we just mentioned. And, let’s not forget, they’re rich in fiber and low in calories (provided you don’t drench them in high-calorie dressings or toppings) so you can eat heartily without worrying that you’re “overeating.” Eat dessert in the afternoon. “The one thing I’m adamant about is not having dessert after dinner,” said Dr. Oz. “You can have sweets, like chocolate, but I don’t want people having dessert after dinner.” Why the hard line? Because following a big meal with a sugary-dessert, he explains, produces a surge of insulin which in turn socks away all the calories you ate at dinner as fat. “Dessert is metabolic suicide,” he said. That said, Dr. Oz recommends — indeed urges you — to eat chocolate every day! “Of all the sweet snacks, chocolate is the healthiest because it’s not loaded with trans fats,” he said. In fact, a recent study just reported that chocolate-eaters have nearly half the risk of heart disease as non-chocolate eaters. Here’s how to make chocolate work for you: Choose dark, rather than milk chocolate or white chocolate. The dark chocolate has many of those indirectly-helpful-for-slimming antioxidants we mentioned earlier. Eat a small amount (say, a quarter of a regular-size candy bar) as your afternoon snack. “Since you’re not eating other food with it,” said Dr. Oz, “you won’t deposit those calories as fat.” Have wine with dinner. Timing is everything when it comes to alcohol. Drink a glass of wine or have a cocktail before you start eating, and the pleasantly relaxing intoxication may relax you enough into making less-desirable diet decisions: What’s a little sour cream? A bite of your macaroni and cheese? Sure! How ’bout some cheesecake for dessert? Instead, Dr. Oz recommends pouring your wine and having it as you start to eat. “That way you’re not going to overeat and — ” he points out, “the rest of your wine can be used as your after-dinner dessert.” Dine outside. Warm weather and more sunshine don’t just make for more opportunities to be active; you can also take advantage of summer days to eat less by eating outdoors. For starters, we eat less when the light’s bright, said Dr. Oz. (This works in the kitchen, too, by the way, so turn up that dimmer switch!) We also eat more slowly when we eat outside. “You look around, things happen, birds fly by, you have to stop the napkin from blowing away,” he said. “Simple, little things in the environment slow you down. When you’re in an environment where nothing’s happening around you, all you can do is eat.” Want more tips from Dr. Oz? Check out his 10 Commandments to Lose Weight . Permalink | Email this | Comments

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Dr. Oz’s 16 Tips for Summer Weight Loss

Lose Weight for Summer: Your Two-Week Meal Plan

Filed under: America Takes It Off The O2 Diet is a high-antioxidant based program created to empower you to put the best, most nutrient-dense foods in your body. When you focus on what you can eat, not on what you can’t eat, you are more motivated to eat well, your energy goes up, your skin looks better — and a byproduct of all of this is weight loss . Antioxidants fight free radicals, a.k.a. the “bad guys” linked to heart disease , cancer , neuronal degeneration and aging (wrinkles!) . Free radicals arise in our bodies as a natural part of aging, from the environment we live in to stress . This is why it is so important to focus on putting high antioxidant foods in our bodies to mop up free radicals! On the O2 Diet , you will get 30,000 ORAC points a day. ORAC is a scale, which essentially measures a food’s antioxidant power. This may sound like a lot, but consider that a cup of green tea has 3,000 and a cup of blueberries 9,700. Aside from eating five times per day from a wide variety of nutrient-dense, delicious foods, you’ll drink eight glasses of water each day with an ounce of lemon juice , two cups of green tea and you can feel free to add a green salad to any dinner. To help you reach your weight-loss goals this summer, I’ve created a two-week meal plan based on the O2 Diet, complete with delicious, easy-to-make recipes. Week 1 Monday Breakfast: Blackberry-Pecan Parfait Combine one cup of blackberries with three-quarter cup fat-free plain Greek yogurt and eight pecan halves; sprinkle with a half teaspoon cinnamon. Total ORAC points = 13,700 Snack: Combine two teaspoons olive oil with two tablespoons lemon juice, drizzle on top of one steamed artichoke. One cup green tea Total ORAC points = 11,600 Lunch: Quick Cobb Salad Total ORAC points = 3,200 Snack: Half a peach, spread with one ounce fat-free ricotta cheese and sprinkled with a quarter teaspoon cinnamon One cup green tea Total ORAC points = 7,100 Dinner: Grilled Basil Chicken with Cheesy Asparagus Steam one cup of asparagus. Grill four ounces of chicken breast. Add two tablespoons Parmesan cheese on top of the asparagus and season chicken with one teaspoon basil. Total ORAC points = 3,500 Eight cups of lemon water with one ounce of lemon juice per cup. Total ORAC points = 3,200 ORAC point total for Monday: 42,300 Tuesday Breakfast: Creamy Avocado Toast Toast one slice whole grain bread. Mix half cup fat-free cottage cheese with quarter teaspoon black pepper. Spread on toast and top with quarter slice avocado. Total ORAC points = 1,400 Snack: One cup sliced red bell peppers with eight pecans One cup green tea Total ORAC points = 6,700 Lunch: One cup lentil soup Mixed green salad with a quarter cup chopped cucumbers, quarter cup tomatoes and one tablespoon sunflower seeds. Dress salad with two teaspoons olive oil and lemon, pepper to taste. Total ORAC points = 15,800 Snack: One cup edamame with quarter teaspoon black pepper and sea salt to taste One cup green tea Total ORAC points = 10,300 Dinner: Grilled Salmon with Steamed Green Beans Steam one cup green beans. Grill four ounces salmon. Add 10 chopped almonds to green beans, and season salmon with two sprigs dill. Total ORAC points = 1,340 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 ORAC point total for Tuesday: 38,740 Wednesday Breakfast: Salmon and Feta Omelet with Asparagus Total ORAC points = 8, 500 Snack: One cup red and yellow peppers with half cup of salsa. Serve with seven walnuts. One cup green tea Total ORAC points = 7,400 Lunch: Lemon Tuna Salad Combine one cup chopped romaine lettuce, one chopped plum tomato, quarter cup sliced carrots, 10 strips yellow bell peppers and half cup artichoke hearts. Add four ounces canned tuna. Mix and top with eighteen pistachios. Drizzle salad with one ounce lemon juice and one teaspoon black pepper. Total ORAC points = 11,400 Snack: Three-quarter cup of cherries and 10 almonds One cup green tea Total ORAC points = 7,000 Dinner: Spicy Sea Scallops with Steamed Spinach Steam one cup spinach. Grill four ounces scallops with two teaspoons olive oil. Add one teaspoon chili powder to scallops. Serve with half medium baked sweet potato. Total ORAC points = 4,400 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 ORAC point total for Wednesday: 41,900 Thursday Breakfast: Cinnamon-Broiled Grapefruit Broil half sectioned grapefruit topped with half teaspoon cinnamon. Serve with three quarter cup non-fat Greek yogurt with Two tablespoons ground flaxseed. Total ORAC points = 5,400 Snack: Halve and scoop out one Kirby cucumber. Fill with a third of a cup of halved grape tomatoes mixed and one tablespoon chopped red onion tossed with two teaspoon extra virgin olive oil and red wine vinegar to taste. One cup green tea Total ORAC points = 5,100 Lunch: Grilled Chicken with Tomato-Mozzarella Salad Serve three sliced tomatoes with four ounces grilled chicken. Top tomatoes with one ounce shredded part-skim mozzarella, one teaspoon basil and balsamic vinegar to taste. Total ORAC points = 1,400 Snack: One cup blueberries and eight hazelnuts One cup green tea Total ORAC points = 13,700 Dinner: Grilled Rosemary Chicken Salad with Steamed Asparagus Broil one cup of asparagus. Combine a third of a cup chickpeas, one cup chopped romaine lettuce, half cup sliced beets, half cup sliced carrots, half cup chopped celery, quarter cup sliced cucumber and one cup chopped water chestnuts. Grill four ounces skinless chicken seasoned with one teaspoon rosemary. Add warm sliced chicken to salad. Dress the salad with two teaspoons olive oil and balsamic vinegar to taste. Total ORAC points = 4,714 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC point for Thursday: 33, 514 Friday Breakfast: Cinnamon Oat-Bran Crunch Combine three-quarter cup oat bran flakes with one cup fat-free milk, two tablespoons ground flaxseed and half teaspoon cinnamon. Total ORAC points = 4,300 Snack: Endive dipped into quarter cup salsa mixed with two tablespoons chopped avocado One cup green tea Total ORAC points = 5,200 Lunch: Spinach Tofu Feta Salad with Lemon Dressing One and a half cups baby spinach salad mixed with three plum tomatoes sliced and quarter cup chopped red onions. Add four ounces firm tofu (cubed or sliced) and one ounce reduced-fat feta cheese crumbled. Dress with one tablespoon lemon juice and salt and pepper to taste. Total ORAC points = 3,900 Snack: One sliced pear and eight walnuts. Top pear with quarter teaspoon cinnamon. One cup green tea Total ORAC points = 10,900 Dinner: Flank Steak with Chimichurri Sauce and Mashed Cauliflower Total ORAC points = 1,900 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points for Friday: 29,400 Saturday Breakfast: Spinach and Mushroom Omelet Mix three egg whites/one yolk omelet. Add one teaspoon basil. Cook in non-stick pan until edges cooked. At same time add quarter cup spinach and quarter cup sliced mushrooms. Flip omelet. Serve with half cup fat-free cottage cheese in omelet and sliced peach. Total ORAC points = 1,250 Snack: Carrot sticks and two teaspoons natural peanut butter and sprinkled with cinnamon. One cup green tea. Total ORAC points = 6,000 Lunch: Grilled Basil Turkey Burger with Broiled Brussels Sprouts Broil one cup Brussels sprouts with two teaspoons olive oil. Grill four ounces white meat turkey burger seasoned with half teaspoon black pepper and half teaspoon basil. Total ORAC points = 2,610 Snack: Beet and carrot chips Slice one medium beet and two large carrots. Place veggies on a baking sheet. Brush with two teaspoons olive oil and sprinkle with sea salt. Bake eight to 12 minutes at 350 degrees, or to desired crispness. One cup green tea Total ORAC points = 12,400 Dinner: Sage-Roasted Pork with Sautéed Kale Sauté two cups of kale with two teaspoons olive oil. Roast four ounces pork tenderloin. Season pork with two teaspoons fresh sage. Serve with third cup wild rice. Total ORAC points = 4,140 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points on Saturday: 29,600 Sunday Breakfast: Caramelized Pear and Pecan French Toast Total ORAC points = 4,600 Snack: Dip carrots into two teaspoons almond butter mixed with quarter teaspoon cinnamon. One cup green tea. Total ORAC points = 6,000 Lunch: Opened-faced Chicken Sandwich Top one slice pumpernickel bread with four ounces rosemary grilled chicken breast, quarter cup sliced roasted red pepper and quarter cup chopped avocado. Total ORAC points = 2,300 Snack: Two tablespoons dried cranberries mixed with eight pecan halves. One cup green tea Total ORAC points = 6,600 Dinner: Lemon-Garlic Chicken Sausage with Steamed Artichoke Steam one artichoke. Grill four ounce chicken sausage. Mix two teaspoon olive oil, one tablespoon lemon juice and one teaspoon garlic powder to dip artichoke. Total ORAC points = 9,000 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points on Sunday: 31,700 Week 2 Monday Breakfast: Cinnamon-Peanut Butter Toast Toast one slice oat nut bread spread two teaspoons natural peanut butter and sprinkle half teaspoon cinnamon. Serve with one cup fat-free milk. Total ORAC points = 4,400 Snack: Veggie Crunch Combine chopped carrots, sliced radish, red and yellow bell peppers and chopped cucumber (one cup total). Dress with two teaspoons walnut oil and fig vinegar to taste. One cup green tea Total ORAC points = 5,600 Lunch: Plum and Pecan Spinach Salad with Pomegranate Dressing Total ORAC points = 11,000 Snack: Serve three cups air-popped popcorn with half teaspoon chili powder and sea salt to taste. One cup green tea Total ORAC points = 4,000 Dinner: Broiled Tilapia with Lemon Broccoli Steam one cup of broccoli. Season broccoli with one ounce lemon juice and pinch of sea salt. Mix half cup chopped tomato, quarter cup chopped avocado, quarter cup chopped red onion. Serve on side. Grill four ounces of scallops seasoned with half teaspoon cumin and pepper to taste. Total ORAC points = 3,700 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points for Monday: 31,900 Tuesday Breakfast: Spicy Scrambled Eggs Toast one slice pumpernickel bread and serve with scramble of three whites and one yolk. Sprinkle half teaspoon paprika on top of eggs. Serve with one Stonyfield Farm Light Smoothie. Total ORAC points = 700 Snack: One sliced Granny Smith apple with half teaspoon cinnamon One cup green tea Total ORAC points = 5,200 Lunch: Black Bean Soup with Broccoli Rabe Sauté one bunch of broccoli rabe with two teaspoons olive oil. Serve one cup black bean soup seasoned with garlic and onion powder to taste. Total ORAC points = 22,650 Snack: One cup blackberries and 18 pistachios One cup green tea Total ORAC points = 11,700 Dinner: Red Pepper Grilled Shrimp Steam one cup of broccoli and add two teaspoons olive oil. Grill four ounces of shrimp seasoned with one teaspoon garlic and red pepper flakes to taste. Total ORAC points = 1,500 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points on Tuesday: 44,950 Wednesday Breakfast: Cinnamon Flaxseed Oatmeal Half cup cooked oatmeal prepped with half cup fat-free milk. Add two tablespoons ground flaxseed, half teaspoon cinnamon and one chopped fig. Total ORAC points = 5,450 Snack: Serve half medium baked sweet potato, with skin, along with half teaspoon cinnamon. One cup green tea Total ORAC points = 7,700 Lunch: Black-Eyed Pea Salad with Pesto Total ORAC points = 9,900 Snack: Mix half cup fat-free plain yogurt with half ounce dark chocolate and quarter cup raspberries. One cup green tea Total ORAC points = 8,000 Dinner: Grilled Turkey Burger with Spinach Walnut Salad Combine one cup raw spinach and quarter cup red onions. Grill a white meat turkey burger seasoned with half teaspoon garlic powder and half teaspoon onion powder. Add seven walnut halves to salad and dress with raspberry vinegar to taste. Total ORAC points = 2,950 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points on Wednesday: 37,200 Thursday Breakfast: Cantaloupe, Cottage Cheese and Cinnamon Salad Combine one cup cantaloupe with half cup fat-free plain cottage cheese. Add 10 almonds and half teaspoon cinnamon. Total ORAC points = 4,500 Snack: Spread two teaspoon almond butter combined with quarter teaspoon cinnamon on two stalks of celery. One cup green tea Total ORAC points = 5,650 Lunch: Lemon Salmon Salad Combine one cup chopped romaine lettuce, one chopped plum tomato, quarter cup sliced carrots, 10 strips yellow bell peppers and half cup artichoke hearts. Add four ounces canned salmon. Mix and top with 18 pistachios. Drizzle salad with one ounce lemon juice and one teaspoon black pepper. Total ORAC points = 11,400 Snack: Dip two part-skim mozzarella cheese sticks into quarter cup marinara sauce seasoned with quarter teaspoon oregano. One cup green tea Total ORAC points = 4,300 Dinner: Grilled Red Pepper Chicken Steam one cup mixed broccoli and cauliflower and add two teaspoons olive oil. Grill four ounces chicken breast seasoned with one teaspoon garlic and red pepper flakes to taste. Total ORAC points = 1,500 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points on Thursday: 30,575 Friday Breakfast: Chocolate-Cherry Buttermilk Scones Total ORAC points = 1,400 Snack: One cup raw green beans and 18 pistachios One cup green tea Total ORAC points = 4,800 Lunch: Grilled Chicken and Guacamole Salad Serve one cup chopped arugula salad with quarter cup grape tomatoes, quarter cup chopped carrots and half cup of salsa. Add four ounces grilled chicken and two tablespoons guacamole. Dress the salad with parsley, squeeze of lime, black pepper and sea salt, all to taste. Total ORAC points = 3,350 Snack: Green tea latte. Half cup steamed soy milk with one cup green tea topped with quarter teaspoon cinnamon. One cup blackberries Total ORAC points = 4,700 Dinner: Dijon Salmon and Brussel Sprouts Broil one cup brussel sprouts sprayed with olive oil (five sprays). Broil four ounces salmon topped with one teaspoon Dijon mustard and one teaspoon soy sauce. Serve with one-third cup black eyed peas mixed with one teaspoon lemon juice, one teaspoon chopped parsley and sea salt to taste. One glass red wine Total ORAC points= 15,380 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points= 3,200 Total ORAC points for Friday= 40,530 Saturday Breakfast: Cinnamon Blackberry Smoothie Blend one cup frozen blackberries, one cup fat-free milk, two tablespoons ground flaxseed, quarter cup ice and one teaspoon cinnamon. Total ORAC points = 13,200 Snack: Spread two tablespoons hummus mixed with quarter teaspoon paprika onto two stalks of celery. One cup green tea Total ORAC points = 3,800 Lunch: Cumin Lentil Soup with Guacamole Crudités One cup red and yellow peppers, carrots and zucchini crudités. One cup lentil soup. Three tablespoons guacamole as a dip for crudite. Sprinkle half teaspoon of cumin on soup. Total ORAC points = 20,800 Snack: Three-quarter cup fat-free plain yogurt mixed with half cup canned pumpkin puree with half teaspoon cinnamon. Total ORAC points = 3,800 Dinner: Sage-Roasted Pork with Sautéed Kale Sauté two cups of kale with two teaspoons olive oil. Roast four ounce pork tenderloin. Season pork with two teaspoons fresh sage. Total ORAC points = 4,140 Eight cups of lemon water with one ounce of lemon juice per cup Total ORAC points = 3,200 Total ORAC points on Saturday: 48,940 Sunday Breakfast: Cinnamon Peanut Butter Toast Toast one slice of oat nut bread. Serve with one cup of fat-free milk. Spread two teaspoon peanut butter and half teaspoon cinnamon onto toast. Total ORAC points = 4,400 Snack: Combine two teaspoons olive oil with two tablespoons lemon juice and drizzle on top of one steamed artichoke. One cup green tea Total ORAC points = 11,600 Lunch: Spinach Feta Salad with Lemon Dressing Prepare spinach salad with three plum tomatoes and quarter cup red onions. Add four ounces firm tofu and one ounce reduced-fat feta cheese. Dress with two tablespoons lemon juice and salt and pepper to taste. Total ORAC points = 3,900 Snack: One Red Delicious apple with eight pecans One cup green tea Total ORAC points = 13,300 Dinner: Sage-Crusted Chicken Tenders and Crispy Kale “Chips” Total ORAC points = 4,400 Eight cups of lemon water with one ounce oz of lemon juice per cup Total ORAC points = 3,200 Total ORAC points for Sunday: 40,800 Visit www.nutritiouslife.com to learn more about the 02 Diet . Permalink | Email this | Comments

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Lose Weight for Summer: Your Two-Week Meal Plan

Wear GreenLaces For Earth Day!

Check out what FitSugar reader gidgie posted in our new soccer community, The Beautiful Game . In celebration of Earth Day, she’ll be lacing up her GreenLaces. What will you be doing? My good friend (and professional Women’s Soccer player for the Chicago Red Stars ), Natalie Spilger , founded a nonprofit called GreenLaces . GreenLaces unites the environmental community with the athletic community by encouraging athletes to make a promise to the planet and show their support by wearing GreenLaces - the green shoelaces are made from 100 percent recycled plastic material. To find out why hundreds of athletes support Green Laces and where to get your own pair, read more. The promise to the planet is easy. It’s simply a pledge to do something for the environment. I made a pledge ( pledge #470 ) “to live a more eco-friendly life .” Natalie pledged, “to never purchase a non-re-usable plastic water bottle, unless in an emergency situation.” The promise can be anything at any level. The point is to create environmental awareness and make changes. Beyond the pledge, you can purchase the GreenLaces. They are only $5 a pair, are super cute, and the funds generated by the purchase go to established environmental organizations. Not only do I wear GreenLaces but so do a number of professional athletes and Olympians. At the Vancouver 2010 Olympic Games there were over 100 Winter Olympians from five different countries supporting Team GreenLaces . I couldn’t be more proud of my friend. Not only is she an incredible athlete, but she is working to create environmental change through athletics. I encourage all athletes to wear GreenLaces and make a pledge. What would your pledge be? If you play or are a fan of soccer, then make sure to join the FitSugar Community group The Beautiful Game . Or start a group of your own - maybe your posts will end up on the homepage of FitSugar!

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Wear GreenLaces For Earth Day!

5 Ways to Celebrate Earth Day Without Much Sacrifice

Earth Day is turning 40 this year, which is a great excuse to make your healthy lifestyle even healthier. And while I know most of you are already doing your part by recycling and wearing eco-friendly clothes, there’s always more that we can do to green our fitness . Here are five healthy (and simple) ways to celebrate Earth Day this week. Bike to work . Not only is riding a bike good for your health, it’s great for the environment too. Pedaling everywhere helps you conserve the planet’s resources and reduce the amount of pollutants going into the air. Compared to a car, it also takes way less energy and parts to manufacture and ship a bike to consumers. If biking just isn’t an option for you, take public transportation or try carpooling instead. Use less energy . Reducing how many things you turn on and switch off is a no-brainer, but use Earth Day as an excuse to really unplug . Reducing energy has its health benefits too: taking the stairs is a great way to burn calories, and turning off your computer or TV is a great way to de-stress and increase social interaction. To find out how else I’ll be celebrating Earth Day, read more. Bring your lunch to work . Save your money and avoid wasteful to-go containers by packing your lunch in reusable BPA-free containers . I always eat healthier  when I bring my own lunch because I know exactly what went into it. Exercise outdoors . I can’t think of a greener way to exercise than to go for a run or a walk outside in the fresh air. It’s free, doesn’t rely on a power source, and can even be done barefoot . Make it a meatless day . I am a big fan of having a weekly meat budget , but for Earth Day I am going strictly vegetarian since commercial meat production has a huge impact on the environment. Here’s a fun fact: livestock flatulence and belching is to blame for a significant percentage of the world’s greenhouse gas emissions. If you can’t go vegetarian, stick to local and organic foods since they won’t have traveled as far to reach you, and are clear of pesticides. Think you can keep this momentum going past Earth Day and incorporate these tips into your everyday life?

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5 Ways to Celebrate Earth Day Without Much Sacrifice

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