7 YOGA POSES FOR SKIN

7 YOGA POSES FOR SKIN

http://www.youtube.com/watch?v=xcbq8H2rmHE

Practicing yoga on a regular basis can help you look more youthful, vibrant and beautiful throughout your whole life.
Here are 7 yoga postures to stimulate blood circulation, which is essential for healthy looking skin.

COBRA POSE - Bhujangasana
The quickest and most effective way to rejuvenate your skin is to purify the blood stream by taking in extra supplies of oxygen from the air you breathe.
As you breath in cobra pose, you rid the body of toxins and revitalize and rejuvenate your skin, keeping it looking healthy and vibrant.
Cobra Pose opens up your chest and reduces tension and fatigue within the body.

CAMEL POSE - Ustrasana
Camel pose is an intense back bend.
When opening up the chest, you expand the rib cage. This increases the lung capacity, allowing you to inhale more oxygen into the body.
With the gravity pull, there is an increase of blood circulation in the head.
This means that the sensory organs are stimulated and activated, which helps with hair loss.
With this increase of blood supply to the brain, you are improving hormonal function, disturbed sleep, stress and anxiety.
Although this pose may not be easy for everyone there will be a rush of endorphins and a flush of emotions after, which makes camel pose worth it.

FISH POSE - Matsyasana
Fish Pose tones the muscles in your face and throat, thereby giving your face and throat a great stretch. This does wonders to firm and smooth your skin.
It normalizes the function of the thyroid, pituitary, pineal, and adrenal glands. This helps control the hormone function in your body; therefore leading to improved skin conditions.
It also provides extra oxygen into your lungs, which is great for people with asthma.

PLOW POSE - Halasana
Plow Pose increases blood circulation throughout your body, and provides vital nourishment to all your organs.
If you're having sleeping problems, then plow pose is the natural cure. It will help with insomnia and restless sleep.
We all know that sleeping is the cheapest way to regain your beauty.

SHOULDER STAND – Salamba Sarvangasana
Being upside down in Shoulder stand reverses the effects of gravity.
Inversions are the best way to enhance facial radiance and plump the skin and fill in sags and bags.
This pose helps increase circulation, as it sends all your blood to your brain, which brings nourishment at the deepest levels.
Therefore making you look younger.

TRIANGLE POSE - Trikonasana
Triangle Pose provides conscious equilibrium of the mind and body, while reassuring steadiness in your limbs.
It opens up your chest, lungs and heart, providing you with more oxygen, which is a wonderful way to feel refreshed and rejuvenated.
Triangle Pose increases blood flow to the head area, which helps to nourish your face, and give you a radiant glow.
Be sure to repeat this pose on both sides.

WIND RELIEVING POSE – Pavanmuktasana    (Hugging each knee to chest)
Wind Relieving Pose improves digestion and elimination, as well as stretching and healing your lower back and spine.
This pose massages your abdominal organs, releasing tension in the belly area and low back.
In addition, the compression created by hugging the knees into the body has a naturally down regulating effect on the nervous system.
This is a very relaxing pose, and helps to prevent constipation, which will benefit you by increasing your energy, vitality, and give you clearer, more youthful skin.

Website - http://www.lexiyoga.com
 

12 Yoga Poses for Runners

12 Yoga Poses for Runners
http://www.youtube.com/watch?v=PGm6CtQwD08

Running is a great cardio workout, especially now that it's springtime.

Yoga can help to strengthen, stretch and lengthen our muscles to help reduce injury to the knees, hips, ankles, feet or lower back. Long distance running makes your feet work very hard. Every time your foot touches the ground it will feel the impact of three to four times of your body weight. So it's no wonder why runners are susceptible to knee and back injuries. These injuries are also caused by our bodies' overcompensation for imbalances.

In this video, I'll be showing you some yoga postures to balance and stretch you out before going for a run.

12 Yoga Postures for Runners

Downward Facing Dog

Adho Mukha Svanasana

Pigeon

Eka pada rajakapotasana

High Lunge

Ashva sanchalanasana

Side Plank

Vasisthasana

Cat/Cow

Marjariasana

Seated spinal twist

Ardha matsyendrasana

Seated Forward Fold

Paschimothanasana

Butterfly Seated Pose

Baddha konasana

Threading the needle

(ankle on knee, reach thru legs, lace fingers around shin and pull in)

Sucirandhrasana

Garland pose (Hindi Squat)

Malasana

Standing Forward Bend/Fold

Uttanasana

Reclined Hero Pose

(Hero is sitting on heels, Reclined Hero is lying back with knees in reverse jackknife)

Supta Virasana

Website - http://www.lexiyoga.com

10 Yoga Poses for Stress

10 Yoga Poses for Stress 

Stress is something that most people deal with on a daily basis, and is the root cause of most diseases over a prolonged time frame by comprising the immune system. Everyone adapts to stress differently and has different coping skills. This is why no two people react exactly the same way to any given situation. The key to coping with stress is a balanced diet, regular exercise and yoga. Relaxation is important. Calming the nervous system is essential for the repair and healing of the physiological effects of stress.

You will need a yoga mat, a block, a strap or elastic exercise band and a blanket. These props will help support some of the poses.

Mountain Pose - Tadasana
Establishes stability with mobility, aligns natural spinal curves and supports deep breathing and improves balance. Mountain Pose is the foundation for all other yoga postures, especially the standing poses. When we align our structure in integrity, we become like a mountain -- stable and solid, yet mobile and malleable. When we stand in mountain pose, as in sitting meditation, our spine rests in its natural curves and is able to move force easily, giving the posture both grounding and lightness.

Standing Side Bend
Relieves bodily tension - Is not a traditional yoga pose, but it ought to be. Many of us do this movement intuitively when we want to unwind tension. It's a helpful pose to do before and after sitting meditation, or anytime during the day -- first thing in the morning, or on breaks from your computer desk.Stand on your mat in mountain pose.

Wall Dog Pose - Adho Mukha Svanasana
Revitalizes tired arms, relieves sore shoulders, stretches hamstrings, lengthens torso and encourages deep breathing. Like standing side bend, this is a perfect 1-minute stretch break at work, in addition to providing an excellent sitting practice. Wall dog pose is a variation of downward dog.

One-Leg King Pigeon Pose - Eka Pada Raja Kaptasana
Stretches the abductors and stretches the hip rotators. Pigeon pose is especially helpful in stretching the muscles that need to elongate in order for you to sit comfortable in a cross-legged position.

Cross-Leg Revolved Pose - Parivrtta Sukhasana
Rotates the spine, expands the chest and relieves general back discomfort.

Supported Bridge Pose - Setu Bandhasana
Alleviates neck and shoulder pain and eases headaches and nervous stress. This pose purifies the body as it calms the mind. Physically, the head-down position, combined with neck flexion, soaks the lymph glands in the neck and throat with blood.

Eagle Arms Pose - Garudasana
Stretches shoulder muscles and opens the upper back.

Revolved Belly Pose - Jathara Parivartanasana
Eases back tension and calms the nervous system. There is nothing like a gentle spinal twist to unravel tension in your back. This pose helps to soothe complaining back muscles. It also massages your internal organs.

Reclining Leg Stretch
Is an excellent pose for stretching your hips, groin, hamstrings, calves and ankles. This pose can also strengthen your legs, relieve tension in your lower back and improve the circulation in your legs.

Supported Bound-Angle Pose - Supta Baddha Konasana
Calms the nervous system, soothes the digestive system, relieves menstrual cramps, opens the inner thighs and eases mental agitation. This pose grounds "monkey mind" energy as it restores vitality. Its abdominal-opening quality focuses energy into the lower body, which opens the inner thighs.

Website - http://www.lexiyoga.com

3 Effective Workout Tips

Here are three tips that are part of the foundation of the New York Times best-selling book, Man 2.0: Engineering the Alpha. They work well for men, but like most things in life, by following these simple rules, the end result will look even better on a woman. Rule 1: Stick to the Basics Everyone loves to create exercises that make working out more fun. And that's fine; your workout should be enjoyable. But thinking that Bosu ball balancing acts or one-legged plié jumps while holding a kettlebell will get you fitter faster just isn't accurate. If you want results, you have to stick with what we know works. And that's classic, multi-muscle exercises like squats and deadlifts. These exercises work because they force you to use multiple muscle groups at once. And the more muscles you activate, the more fat you'll slash. These may seem like exercises for guys, but not all squats are done with a barbell loaded with lots of weight. (Although women shouldn't fear heavier weights; they don't make you bulky.) Variations of these exercises are timeless and extremely effective. Grab a pair of dumbbells and try Bulgarian split squats (Click here to see a how-to video). Your legs and butt will thank you. Rule 2: Less Cardio More women perform cardio as a means to lose weight than men. This is not a stereotype-it's reality. That's not to say men aren't equally guilty. (We spent part of an entire chapter in Engineering the Alpha busting the cardio-fat loss myth.) It's true cardio helps you burn calories… but so does eating. So that's not the issue; you want to find the most efficient ways to burn calories and more importantly fat. And you want to build a body that makes it easier for you to enjoy the foods you love, right? That's why cardio isn't the answer. Or, at least, it's not the primary solution. Cardio will burn calories, and weight training is more likely to burn fat. If you're going to do cardio, make it secondary to weight training. That means either doing cardio on separate days (if you have the time) or after a weight training workout. The best thing about lifting weights is that your body adapts to the new muscle mass you'll build, which means your metabolism will be higher, you'll burn more calories, and you'll change your hormones (like insulin) to be able to handle the foods you love. Rule 3: More Intensity I've spent enough time in the gym to know that making fitness social is a great idea. Few things are better than going to gym with friends or being part of group fitness, whether it's bootcamp, Crossfit, or Zumba. What's not okay is focusing on the social aspect more than the workout itself. Most guys go in with a "go big or go home" mentality. While this can lead to injuries, it's closer to the right mindset in terms of getting results. When you go to the gym, you want to get in and get out. Longer workouts are not better workouts. Intense workouts are what works. Your heart rate should be elevated and you should be sweating and feeling your muscles work. Completely transforming your body does not take a lot of time-but it does take a lot of effort. If you want an idea of what all out effort feels like, try this simple two-exercise sequence. It's called a countdown. It might only take 10 minutes, but it might feel like the hardest workout you've ever performed. Use this as a baseline for how hard you should be pushing to get the body you want. Countdown Workout Perform 10 reps of a kettlebell (or dumbbell) swing Without rest, do 10 reps of burpees Still without resting, do 9 reps of the swings Now do 9 reps of burpees

8 Relationships You Can Build To Help You Lose Weight

8 Relationships You Can Build To Help You Lose Weight - Articles - LifeTime WeightLoss

LABOR DAY 'GET FIT' CHALLENGE GROUP

LABOR DAY 'GET FIT' CHALLENGE GROUP

You are invited to join! This is a PRIVATE group page for our GET FIT CHALLENGE.

The Challenge will last for 60 days, from Sept. 15 to Oct. 15. Anyone is welcome to join.

I will be posting the VIDEO that explains how to do the CHALLENGE on Labor Day.

Please feel free to share the Group Page with your friends on Facebook. I want to help you SUCCEED.

Don't think you can do it? Look at my BEFORE photo. At that time, I didn't have ANY visions of success. But I did succeed. The reason is because I finally got the RIGHT information and the RIGHT DIRECTIONS from the Pros who knew how to help me.

Let me help you now! Do something POSITIVE for yourself this month! YOU CAN DO IT!

CLICK HERE: https://www.facebook.com/groups/219863704808245/

P.S. No, I am not going to come and train you! I am going to RECOMMEND what you should do and give you the tools to do it!

Sweet and Sour Mango and Pineapple Salsa

Nutrition Facts Serving Size 1 cup Servings 13 Amount Per Serving % Daily Value* Calories 23 Fiber: 1 g Carbohydrates 6 g Sugar: 5 g Fat 0.1 g Vitamin C: 15% Protein 0 g Manganese 8% Sodium 0 mg Calcium 7% Potassium: 65 mg Vitamin K 6% New recipe Sweet and Sour Mango and Pineapple Salsa This juicy summer salsa is a perfect low calorie topping for grilled fish or chicken. It is also a satisfying snack when paired with low fat black bean dip, or flaxseed chips. Our twist on traditional mango salsa is a one two punch of sweet and sour notes to add loads of flavor to a variety of summer meals. The tomatillo and lime juice adds a sour crunch, while the honey and pineapple gives this recipe a sweet finish. Ingredients 1 cup diced mango 1 cup diced pineapple .5 cup diced red pepper .25 cup diced tomatillo .25 cup diced cilantro .25 cup diced red onion 1 tbsp honey 1 tbsp lime juice

Why do I teach 'Functional Strength' Barbell classes?

Here's some information on Functional Strength:












When I started work at Fitness 2000, I wanted to convince our supervisor that the Barbell Classes would draw the most members in, as well as keep them coming back!

When I lost weight in 1997, I was "thin" but not necessarily "fit." I didn't have much muscle tone. I started barbell classes in 1998, and since then I've been HOOKED.

Whenever I stop doing my barbell classes, my stomach goes BLAH! And then when I start again, it goes ZIP! Right back in. Holding the barbell in your hands or on your shoulders requires CORE muscles to contract. It's the type of work you do not get when on a stationary machine or by holding light hand weights.

Join me THIS TUESDAY NIGHT for my new choreography! And bring a friend in for a free visit!

NRH FITNESS 2000
TUESDAYS 5:30 pm (followed by PILATES 6:30-7)

Have a fit and fabulous day!

Your Video Fitness Coach
Anita

I LOVE this article about men attending yoga class!

5 Reasons Why Dudes Should Practice Yoga

I'm not your typical yoga person. In fact, I don't even come close to fitting the profile of a yoga person. First of all, I'm a dude. I'm tall (6'7" to be exact). Yes, is the answer to your next question: I played basketball. I played for four years in college at Columbia, in New York City. I also was president of my fraternity.

After college, I worked on Wall Street as an equities trader for five years. Did I even mention the injuries I have? Dislocated shoulders, separated shoulders, stress fractures, bone spurs and disc problems. I'll stop there because I'm totally fine -- have absolutely no pain -- partly due to yoga. I practiced yoga weekly for two years, was just starting to get the hang of it, before work travel took over. The discs in my lower back derailed (literally) and I was off my yoga train. I'm only about three months back into my practice, but I'm back on board the yoga train, full-speed ahead.

So how does a tall-ex-wall-street-trading-fraternity-boy-jock end up practicing yoga? Well, it just sorta happened.

Competitive sports are rough on the body.

I'm 35 and playing pick-up basketball just really isn't an option, as I'm always just one rebound (or I'd still like to think one dunk) away from my shoulder popping out. Not fun.

The gym lacks camaraderie and community.

Since I turned 15, I've been hitting the gym an average of three to five times a week, lifting weights, doing the elliptical (or the 'perpetual motion' machine as my good friend, Michael Taylor likes to call it). Granted, lifting weights in the gym was a lot more fun in college when our whole team would lift together in the off-season or before practice. But since then, it just isn't the same.

I got married.

Yes, another benefit of marriage other than love and tax benefits, is finding an activity that's good for the body that you can do together. Since we both work a ton, finding 'date' time is sometimes difficult. So what better date than a 'fitness' date? Lifting weights together isn't a viable option for us and neither is running (not so good on my knees).

I found a class that was a fit for me.

For a tall dude who is looking for a workout, finding the right class is key. Quick movements with my body curled up scare me, but long and gentle movements where I feel a stretch and my quads or triceps burning is something that my body can handle. God bless, Tara Stiles and Michael Taylor at Strala Yoga.

So, for me it was a blend of finding a replacement for my ex-athletic, gym-going, yet-injured body, that my wife and I could enjoy together. But enough about me. Let's talk about all the other dudes out there who are sitting on the perpetual yoga-fence. Here are five reasons why other dudes should practice yoga.

1. Your upper body will get stronger. I feel stronger, I'm more defined, and I haven't lifted a weight in the past two months. This is all due to yoga. Just working plank pose in a basic yoga series will provide an upper body workout. I'm not even talking about handstands, crow pose and all those poses that require a lot of strength (and concentration), which strong yogis can make look easy. They are hard.

2. Your core will thank you. Sit-ups and crunches and all those other fun exercises only take you so far, as they become repetitive and your body becomes familiar with the movement. I'm not saying that you won't get some sort of results doing these exercises. But yoga will help you use and develop your core in relation to your other muscles and body parts. Hello six-pack abs and Speedo season. Well, maybe not Speedo season.

3. You'll alleviate stress. Unlike our female counterparts, who often deal with stress outwardly, most dudes (I'm guilty too) often hold stress in, and don't necessarily deal with it in a healthy way. The result is often sleep deprivation, lack of focus, unreflective eating or a little too much Happy Hour. Go to a yoga class that's challenging and you'll be 100 percent focused on your pose and breath. Your stress will most likely be left at the door. You'll be more mindful. You know that concept called "mindfulness" that seems to be all the rage these days? You know, being present? Paying attention to all the little things, concentrating on your breath and focusing on the moment. You'll do all that better, too.

4. It's a cheap date. Dinner and/or movie, or drinks can't compete with $10 yoga. You get a workout, don't have to talk (sometimes guys just don't have a lot to say), and your female companion will be happy. Priceless.

5. The women. Yes, the women -- probably the most important reason for dudes on why they should practice yoga. If you're single, there's no better place to meet a woman. First of all, the girl-to-guy ratio is heavily in your favor. Odds are that the women will be in-shape, smart and probably run deep as opposed to superficial. It beats the hell out of Happy Hour.

Convinced? Sorta convinced? So what to do? As a fellow dude I'd hate to embarrass myself in class (wait, I've already done that), I'd suggest a few things:

First, take a look at some of the key beginner yoga poses so you know what's coming your way. Just getting familiar with how they look will prove to be tremendously helpful.

Second, ask around, poke around and find the right class for you. There's no one-size-fits all approach for yoga, and it might take a while to find your class or instructor. Just like love, you'll know when you "know." And when you "know," you'll be on your way.

Last, yoga is a marathon, not a sprint. I'm not doing handstands or anything fancy yet, and I don't know when I'll be ready for that challenge. What I do know is what's right for my body and I try to take my practice one class at a time. (Kathryn Budig and Elena Brower, I'll be bringing my extra-long mat to your classes soon).

Happy yoga.

(That's me pictured in a Tree Pose. And that's Michael Taylor sitting).

Published June 4, 2010 at 11:45 AM

About Jason Wachob As Curator and one of the founders of MindBodyGreen, Jason's goal is to inspire wellness globally. After years of trading equities and traveling around the country running a national organic cookie company, Jason was told that he required back surgery. He opted for yoga and is now completely healed. Jason has been featured in the The Wall Street Journal and The New York Times. He has a BA in History from Columbia University, where he played Varsity Basketball for four years. Jason lives in Brooklyn, NY with his wife.

Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?

Are the Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?

Magnesium is an essential mineral needed by every cell of the body. Magnesium helps maintain normal cardiovascular, muscle, nerve, bone, joint, and cellular function. It also helps calm and promotes healthy sleep patterns. Unfortunately, most adults take in inadequate levels of this mineral. Researchers now believe that magnesium deficiency may contribute to various diseases, including cardiovascular conditions, pre-eclampsia, and asthma, among many others.

Magnesium plays a part in more than 300 enzymatic reactions, including energy production and transport, the activation of B vitamins, proper nerve function, and the formation and maintenance of protein, fatty acids and bone. Magnesium is vital for cell formation, and helps to form adenosine triphosphate (ATP), the body's energy source.

According to researchers, deficiencies of magnesium may be a factor in many diseases. And while magnesium previously failed to garner much medical attention, it is now being explored as a valid complementary to traditional treatments. In fact, magnesium is currently the leading therapy option for the pregnancy-related condition known as pre-eclampsia, as well as a specific type of cardiac arrhythmia (an uneven heartbeat rhythm).

A study recently published in the journal Stroke focused on 323 patients with known symptomatic peripheral artery disease (arterial narrowing in the legs causing pain and other symptoms). Upon the study's completion, those patients with the lowest serum (blood) magnesium levels had an over-300% increased adjusted risk of developing stroke compared to those with the highest levels. Magnesium has been shown to maintain steady heart rhythms, lower blood pressure, benefit blood clotting, and help shield the lining of arteries from the stress of sudden blood pressure changes. With its high level of tolerability, magnesium may be considered crucial for optimal heart function.

Besides possessing important properties for muscle contraction and relaxation, magnesium is effective for all-around relaxation. It has been shown to provide a calming effect and can assist in inducing restful sleep. A 1998 study published in the journal Sleep focused on magnesium's effects on participants afflicted with two sleep-specific conditions: period limb movements during sleep (PLMS) and restless leg syndrome (RLS). When given about 300 mg of magnesium every evening for 4-6 weeks, these participants showed significant improvements in sleep efficiency.

Magnesium may promote healthy lung function. Recent studies show that high levels of dietary magnesium may be linked to improved lung function, and can aid in clearing constricted airways in the lungs. As asthmatics have been frequently shown to display low levels of magnesium, this mineral may of benefit in asthma patients, as well. In a study published in the Magnesium Bulletin, 18 adult asthmatics who took 300 mg of magnesium daily for 30 days experienced decreased bronchial reactivity. Magnesium may hold properties for diabetics, who often have lower levels than normal. A study published in Diabetes Care showed that magnesium supplementation may provide benefits and may even improve glucose tolerance in some patients. Plus, magnesium is vital for insulin secretion and action.

This mineral is essential for overall health, but unfortunately, most adults receive inadequate levels. It is recommended that adult females take in 310 mg and adult males take in 400 mg of supplemental magnesium daily. http://electroherbalism.com/Naturopathy/Therapies/Supplements/Minerals/index.htm

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ANITA STONE

VIDEO FITNESS COACH: http://www.videofitnesscoach.com

21 DAYS TO FITNESS: http://www.21daystofitness.com

HEALTHY LIFESTYLE TIP: Healthy Foods for Kids' Breakfasts

Source: This Mama Cooks

Microwaved Egg Recipes

For moms who don’t have time to scramble eggs on the stove, microwaved eggs are a quick alternative. As of Anne Marie Nichols of This Mama Cooks shares of her egg, milk and cheese recipe: “My family's favorite is the Coffee Cup Egg Scramble. It's quick, easy and fun to eat.” Or try the nifty egg-cooking tool Janine White of Eat Something Else! Encouraging the Resistant Eater discovered: “I found these silicone microwave-able 'dishes' at my grocery store called Poach Pods. I crack an egg in and zap for a minute.”

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Oatmeal With Toppings

Oatmeal makes a great healthy, hot meal for busy mornings. As The Food Allergy Mom shares: “My family's favorite quick breakfast recipe is oatmeal. To keep the sugar content and food allergens within my control, we use the whole oats (not the cute little flavored packets).” Her suggested toppings include half of a banana and a tablespoon of Sun Butter; a tablespoon of honey, some fruit, and a dash of cinnamon; a dash of brown sugar and cinnamon and a teaspoon of maple syrup; or a tablespoon of your favorite jelly.

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Smoothies

“Hands down, our family's favorite lightening speed recipe is a smoothie!!” shares Sabrina Granniss and Sioux Wimler of Crunchy Bits.  Her recipe includes a cup each of milk and frozen mixed berries, 1/2 banana, and a tablespoon  of flax seed.

ADD ONE SCOOP OF VANILLA PROTEIN to round out this treat and make it a meal.

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Source: Via Nature's Path Organic

Frozen Pancakes, Waffles, and Muffins

"I often make large batches of healthy, whole grain muffins or pancakes and freeze them so they can be pulled out when needed," relays Erica of Healthy Life Lessons. "A minute or two in the microwave is all it takes to have them ready to go." Other moms, like Allergy Shmallergy suggest frozen waffles (particularly Wildberry Buckwheat Waffles by Nature's Path for restricted diets). The best part? “You pop them in the toaster and they’re done in about a minute. Yum!”

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Granola Parfait

“Hands down, this yogurt and granola parfait is my favorite quick breakfast meal,” says Dara Michalski of Cookin' Canuck, describing her mix of Greek yogurt, defrosted frozen blueberries, granola and agave syrup. “It takes less than 5 minutes to make and is packed with fiber and protein.” She’s not the only fan of granola parfaits. Shannon Hilton of Food Farm Health shared her recipe for homemade cranberry-pumpkin seed granola, which she serves with coconut: “I usually make a batch of this recipe over the weekend in order to have quick breakfast options during the week.”

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Breakfast Burritos

"I'm a huge fan of any quick recipe," shares USA Silly Yaks. "I love breakfast burritos which is simply a warm corn tortilla filled with eggs, cheese, and bacon (can even be that microwaved kind)."

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VIDEO FITNESS COACH ANITA STONE

http://www.21DaysToFitness.com

JOIN TODAY! 

21 Days of Weight Loss and Fitness Training!

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Healthy Lifestyle Tip: 20 Ways to Speed Up Your Metabolism

20 Ways to Speed Up Your Metabolism

Whether you're trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.

1. Keep Hydrated I'm sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels.

2. Keep Calcium Levels Up Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Choose low-fat dairy, cheese, yogurt, salmon, tofu, and oatmeal.

3. Ditch the Drinks Happy hours and late night cocktails can do a number on your metabolism the next day. Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you've got a double disaster.

4. Eat Constantly Snacking does not have to be a bad thing. If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks like low-fat cheese, fiber crackers, fruits, veggies, or Greek yogurt. Starving your body will sabotage all of your dieting efforts.

5. Destress Yourself Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Experiment with yoga or meditation as ways to lower stress levels and clear your mind.

6. Decrease Diet Soda Although it's low in calories and seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. Water and seltzer are better options, but if you must drink diet soda, limit your consumption to two cans (not Big Gulps!) per week.

7. Don't Forget Your ZZZ's Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body's ability to burn calories. Surprisingly, excess sleep may do the same thing. It's best to keep a consistent bedtime and wake up close to the same time every morning

8. Soak Up the Sun Research shows that when a person spends long periods of time in a darkened, dull environment, it stimulates the same physiological functions in the body as gaining weight and sleep. The best daylight hours are between 11 a.m. and 3 p.m., so make it a point to get up from your desk and take a brisk walk outside. Aside from soaking up rays, you'll rev up your heart rate and benefit from the fresh air.

9. Work Out in the Cold Doing any type of cardio exercise in the cold can increase the ability of brown fat in the body to work at maximum capacity. Newly published research indicates that brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."

10. Drink Kombucha Tea This tea, which is made from the Kombucha black mushroom, has racked up accolades in almost every health area-claims range from easing arthritis to detoxifying the liver. The detoxifying nature of this beverage may help your body function at an optimal level, which means a healthy metabolism.

11. Increase Weight-Bearing Exercises One pound of muscle burns 35 to 50 calories, while one pound of fat burns a measly 5 to 10 calories. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. There's no need to hit the weights hard, either, simply using light weights at high repetition has been proven to tone muscle and burn fat.

12. Up Your Vitamin C Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation.

13. Vitamin B is Key Getting in all over your vitamin B, which you can do by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.

14. Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.

15. Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.

16. Try Interval Training Aside from curing workout boredom, interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout.

17. Drink Oolong Tea Swap your second latte of the day with a fresh cup of oolong tea. Chinese medicine and celebrities alike tout the calorie boosting properties of this electrifying elixir.

18. Spicy Peppers Take your pick: Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.

19. Go Ginger The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.

20. Eat Oily Fish Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.
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Top 15 Healthy Foods "Trendy for 2012"

Jan 9, 2012

One telling sign that a career in food was a good fit for me was that I've always loved grocery shopping. I can happily spend hours browsing the aisles just to see if I might discover something I haven't noticed before. Lucky for me, I'm the food editor of EatingWell Magazine and I get to talk with our team of cooks in the EatingWell Test Kitchen about their daily supermarket shopping trips and the new things they've noticed during their trips up and down the aisles.

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All that shopping and talking helped us come up with this list of trendy foods for 2012. Whether a food has become ubiquitous in the stores, something that's generating media coverage or simply something that our readers and fans are buzzing about, each of the foods on our list of the top 15 trendy, healthy foods is having a moment.

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Agave-Derived from the same plant used to make tequila, agave syrup has generated lots of buzz recently. Also known as agave nectar, it has a deep, rich flavor that is slightly sweeter than honey. It's touted for its low glycemic index (GI) value, meaning it won't spike your blood sugar like high-GI table sugar. Plus, you can use about one-third less to achieve the same level of sweetness.

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Artisan Multigrain Breads-It used to be that you had to seek out a local baker to get high-quality artisan breads. Now, chances are your local market is baking up specialty breads right in the store. Look for breads made with heart-healthy oats, whole-wheat flour, barley, millet and whole-grain rye. Make your own with these Healthy Homemade Bread Recipes.

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Brussels Sprouts-Once considered cabbage's "smelly" cousin, the Brussels sprout is gaining in popularity. The veggie is packed with 130% of your daily value of free-radical-fighting vitamin C per 1-cup serving (proof there was a reason your mother tortured you so many years ago). When cooked properly, this veggie tastes great! Eat more with these delicious Brussels sprout recipes for Brussels Sprouts with Chestnuts & Sage and more.

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Farro-With the growing focus on whole grains, ancient grains like farro are gaining a following. Farro is a type of wheat traditionally used in Italy, with a satisfying chewy texture and nutty flavor. This whole grain can be used in salads, soups or side dishes.

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Flaxmeal-The health community is buzzing about omega-3 fatty acids. Flaxseed and flaxmeal (ground from flaxseed) are rich in alpha-linolenic acid (ALA), a plant-based omega-3. ALA may help to lower inflammation and increase blood flow in the body, reducing the risk of high blood pressure and blood clots. Try sprinkling flaxmeal on your morning cereal or adding it to a smoothie. Or make this Chocolate Bundt Cake and more recipes with flax.

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Gluten-Free Baking Mixes-Gluten-free products are everywhere now with the growing awareness of celiac disease, gluten intolerance and gluten sensitivity. Eating gluten-free used to mean kissing your love of delicious bread and baked goods goodbye, but no longer: now you can have your (gluten-free) cake and eat it, too, when you use one of the great gluten-free mixes available today.
Related: Stunning Gluten-Free Dessert Recipes

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Greek Yogurt-Thicker and more tangy than traditional yogurt, Greek-style yogurt has become an everyday staple for many cooks. A 6-ounce serving of nonfat Greek yogurt has 15 g of protein, 5 g more than traditional nonfat plain yogurt. (However, if it is calcium you are after, stick with traditional yogurt that hasn't had the whey drained from it-it has 34 percent of your daily value per 6-ounce serving, three times more than Greek yogurt.) Creamy and delicious, Greek yogurt makes a homemade tzatziki sauce or healthy dessert quick and easy.

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Heirloom Tomatoes-Old varieties of tomatoes are making a comeback. Varieties like Gold Nugget, Aunt Ginny's Purple, Big Ben and Red Zebraare now showing up in your neighborhood market. Like all tomatoes, they are an excellent source of vision and bone-healthy vitamin A.

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Israeli Couscous-Round semolina pasta, bigger than regular couscous, Israeli couscous is great in soups, salads or pilafs. The small spheres are toasted, not dried, so they have a textured nutty bite. Choose whole-wheat to get extra heart-healthy whole grains.

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Kefir-Think yogurt in a glass. This fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge. Look for it in your local market; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste. With 29 percent of your daily value of calcium per 8-ounce serving, kefir is the perfect choice for an on-the-go morning.

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Kombucha-Kombucha is a fermented tea with a fizzy "zip," offered in flavors from mango to cayenne-watermelon. Newly available in supermarkets, it has probiotics and more antioxidants than other teas. Enjoy the beverage by itself or in a smoothie.

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Multigrain Tortillas-When it comes to tortillas, there are more options for shoppers than ever before. Forget basic flour-now you can find whole-grain tortillas with added heart-healthy flaxseed or B vitamins. You'll get more fiber when you choose whole-wheat or whole-grain over white-flour tortillas.

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Nut Butters-Peanut butter may be the first thing that comes to mind when you hear "nut butter," but today there are many varieties found right next to that old standby. And they have different nutrition profiles: 2 tablespoons of almond butter provides 75 percent of your daily value of vitamin E, which may help fight damage-causing free radicals. Cashew, walnut and hazelnut butters add exotic flavors to your next snack and are packed with 5 g of protein per 2-tablespoon serving.

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Spice Blends-With home cooks' growing interest in global cuisine, exotic spice blends are becoming commonplace in the spice aisle of local markets. Look and you may find berbere (an earthy, aromatic Ethiopian blend) next to the bay leaves and ras el hanout (a robust Moroccan spice blend) next to paprika. These spice blends make it easier than ever to create exotic, flavorful meals in your own kitchen.

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Steel-Cut Oats-Here is an example of "what is old is new again." Steel-cut oats (sometimes called Irish oatmeal) are whole-grain oats that have been cut into little pieces rather than rolled.This hot breakfast cereal is less-processed than other types of oatmeal and has a nutty crunch. Like all oatmeal, it's high in soluble fiber, which may help to lower "bad" LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied.

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What do you think the biggest food trend of 2012 will be?

By Jessie Price and Cassidy Tawse-Garcia

Jessie Price is the deputy editor of food for EatingWell magazine, where she directs all food content. Besides her work on 11 other EatingWell books, she is the author of the James Beard Award-winning The Simple Art of EatingWell and EatingWell One-Pot Meals. She lives in Charlotte, Vermont where she stays busy growing her own vegetables in the summer and tracking down great Vermont food products when she's not working.

Cassidy Tawse-Garcia is an editorial intern at EatingWell Magazine. She has also worked with the Mountain Roots Food Project in Crested Butte, Colorado. When not at EatingWell, she's working her way through Julia Child's Mastering the Art of French Cooking and daydreaming about fanciful dinner parties.

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PERFECT Pecan Pie (lower calorie, lower fat)

3 secrets for perfect pecan pie (with fewer calories and less fat!)

By Hilary Meyer, Associate Food Editor, EatingWell Magazine

I love the expression "Why fix what isn't broken?" I use this phrase when it comes to my time-honored Thanksgiving recipes. So why am I throwing out my old "perfect" pecan pie recipe this year in place for something new? Because the Maple Pecan Tart that recipe developer and makeover queen Katie Webster made for EatingWell is so much better.

After trying her version in the Test Kitchen a few months ago, I realized that I needed to ditch my old "perfect" pecan pie recipe. Not only does this new version taste better than the original, but it's healthier too. Find out the three tricks to making better pecan pie.

Trick 1: Replace corn syrup with maple syrup
Corn syrup doesn't have a lot of flavor. The only thing it has to offer is sweetness, which is pretty boring. But it's the cornerstone of traditional recipes. So to perk up the flavor, this Maple Pecan Tart uses maple syrup in place of the corn syrup. From a nutritional perspective, sugar is sugar, but from a flavor perspective, maple syrup is much tastier. The buttery flavor of the syrup plays up the nuttiness of the pecans. If you have a choice, opt for grade B or dark amber syrup. It has a richer flavor than lighter varieties.

Trick 2: Use nuts in the crust
Plenty of pecan pie recipes call for an already prepared crust, or if you're ambitious you make your own from scratch. Either is fine, but the crust can be a hidden source of calories and fat from loads of butter and/or shortening. In this Maple Pecan Tart recipe, we incorporate pecans in the crust to deliver a nuttier flavor that can't be matched by a store-bought crust. And pecans have less saturated fat than butter: 1/4 cup of pecans has only 2 grams saturated fat vs. butter at 29 grams per 1/4 cup! Pecans also contain more antioxidants-compounds that sweep up tissue-damaging free radicals-than any other tree nut, according to a study in the Journal of Agricultural and Food Chemistry. Pecans also provide notable amounts of zinc, a mineral most often found in animal-based foods.

Trick 3: Cut back on sugar
Pecan pie has a reputation for being sweet. That comes from the collective 2 cups or more of sweetener (corn syrup, sugar) that some traditional recipes call for! My teeth hurt just thinking about it. This Maple Pecan Tart recipe uses only 1 cup of sweetener (maple syrup and brown sugar)-half of what you would find in a traditional recipe. Plus, the filling gets an extra punch of flavor from chopped dried cherries. Unconventional-yes. But they deliver more sweet flavor with just a hint of sour so you won't miss the cloying sweetness from that extra cup of sugar.

Maple Pecan Tart

Makes: 10 servings
Active time: 40 minutes | Total: 2 1/4 hours
To make ahead: Cover and refrigerate for up to 1 day. Serve at room temperature. | Equipment: 9-inch tart pan with removable bottom

This pecan tart gets added tang from dried cherries. Instead of corn syrup, which is found in most pecan pie recipes, we've opted for maple syrup. If you can find it, choose dark amber or grade B, because it has the richest maple flavor. The crust, made with heart-healthy pecans and canola oil, couldn't be easier to whip together. Just blend it in the food processor and pat it into your tart pan.

1 large egg yolk
3 tablespoons unsalted butter, melted, divided
2 tablespoons canola oil
1 tablespoon water
2 cups pecan halves, divided
1 tablespoon granulated sugar
1 cup plus 2 tablespoons all-purpose flour
1/2 teaspoon salt, divided
2 large eggs
1/2 cup pure maple syrup
1/2 cup packed dark brown sugar
2 teaspoons dark rum (optional)
1/3 cup dried cherries, chopped

1. Preheat oven to 400�F. Generously coat a 9-inch tart pan with removable bottom with cooking spray.
2. Combine egg yolk, 2 tablespoons melted butter, oil and water in a small bowl. Process 1/2 cup pecans and sugar in a food processor to the consistency of coarse meal. Add flour and 1/4 teaspoon salt and pulse until combined. Drizzle the yolk mixture through the feed tube while pulsing and pulse just until the mixture is combined.
3. Spread the mixture evenly into the prepared pan, pressing it firmly into the bottom and all the way up the sides to form a crust. Place on a baking sheet. Bake until dry and just beginning to brown on the edges, 12 to 14 minutes.
4. Meanwhile, whisk eggs, maple syrup, brown sugar, rum (if using), the remaining 1 tablespoon butter and the remaining 1/4 teaspoon salt in a medium bowl. Transfer 1/4 cup of the mixture to a small bowl. Chop 1/2 cup pecans and add to the medium bowl. Stir in cherries. Mix the remaining 1 cup pecans with the reserved maple mixture.
5. Remove the tart crust from the oven. Reduce the oven temperature to 350�.
6. If there are any cracks in the crust, sprinkle with a little flour and use a dry pastry brush to "seal" the flour into the cracks. Evenly spread the filling in the crust. Arrange the maple syrup-coated pecans decoratively on top and drizzle with any remaining maple mixture.
7. Bake the tart until it no longer jiggles in the center when gently shaken, 25 to 30 minutes. Let cool on a wire rack for about 20 minutes. Remove the sides of the pan (use a butter knife to gently loosen the tart from the pan sides if it sticks in spots). Let cool completely, about 40 minutes more.

Per serving: 353 calories; 22 g fat (4 g sat, 11 g mono); 65 mg cholesterol; 36 g carbohydrate; 20 g added sugars; 5 g protein; 2 g fiber; 136 mg sodium; 157 mg potassium.

By Hilary Meyer

EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.