tag:blogger.com,1999:blog-15769799830215040052024-03-13T03:54:18.204-07:00Little Mrs. BadMy ongoing process of transformation from a housewife and mom into a "Bad"* fitness expert.
*"Bad" is a slang term meaning "excellent" or "tough/fierce/powerful". Every woman can find and hone her inner Bad and still be feminine.Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.comBlogger99125tag:blogger.com,1999:blog-1576979983021504005.post-36882030987380145702016-10-09T12:43:00.003-07:002016-10-09T12:55:27.710-07:00Take a Minute: Serve Others, Feel Awesome<div dir="ltr" id="yiv5286583050yui_3_16_0_ym19_1_1475772603073_171210" style="-webkit-padding-start: 0px; font-family: verdana, helvetica, sans-serif; font-size: 16px;">
<span id="yiv5286583050yui_3_16_0_ym19_1_1475772603073_171209" style="-webkit-padding-start: 0px;">On Sunday, I got a "two-fer". You know, a "two-for-one" special. As a mom, I understand how difficult it may be to feel supported. So, when I was asked to be of service at The 8th Annual Rose Run this past weekend, I was happy that I was able to get out there and be a part of it.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBN2toJlHNygHSQpieBzSroRnqBCA39E_Y7DR3XtW_63TVHy92C6WPI4xlxKFbEDMx61e4TJLGgvJ8VU3mmCwm0l1HHn3XABnNJXweqdbeKdyfh8-lMvdoSsUcqJHNCmBju13rJBefE3g/s1600/Rose+Run1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBN2toJlHNygHSQpieBzSroRnqBCA39E_Y7DR3XtW_63TVHy92C6WPI4xlxKFbEDMx61e4TJLGgvJ8VU3mmCwm0l1HHn3XABnNJXweqdbeKdyfh8-lMvdoSsUcqJHNCmBju13rJBefE3g/s320/Rose+Run1.jpg" width="320" /></a><span id="yiv5286583050yui_3_16_0_ym19_1_1475772603073_171569" style="-webkit-padding-start: 0px;">It may seem an obscure way to serve, but the reason I'm writing about it is so that we can think outside the box a bit: a personal training client and mommy-friend of mine asked me to run the race with her daughter in her place. This mommy was manning the water station, and she also has a back injury, so she was unable to run in the race with her daughter. Her daughter had aspirations of running this race in support of her best friend's mother, and also to hit a personal goal of not stopping before the finish line.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyYJ45Jx0TA9mwl8u5MaOUhsUD5ErqLdyPeY2nZXxjoR5gC9yU52uYtYZCnFwlgRudNqpeNUeLQOOOMTTyzLrAlH8I3T4i0-0Q5IgAHhOWNw3n-Qa1CwdD4pzcc2bzFQxjrOdDpFMw9Zg/s1600/Rose+Run2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyYJ45Jx0TA9mwl8u5MaOUhsUD5ErqLdyPeY2nZXxjoR5gC9yU52uYtYZCnFwlgRudNqpeNUeLQOOOMTTyzLrAlH8I3T4i0-0Q5IgAHhOWNw3n-Qa1CwdD4pzcc2bzFQxjrOdDpFMw9Zg/s200/Rose+Run2.jpg" width="200" /></a>The impact it made on me was two-fold: I helped a mommy be able to serve and support the cause of the race, and I helped the girl accomplish her goal of participating in and finishing the race strong. Sometimes life is super busy, and we can't give a whole lot of ourselves (i.e. I wish I had been able to be of bigger help to Jessica Cribbs, the organizer of the event, who <i style="-webkit-padding-start: 0px;">is</i> Super Mom). Yet, we should be open to helping in ways that we can. I was able to give up a few hours of my time to support my friend in making an impact on the runners' experience at the water station, and I was able to coach her young daughter -- and a couple of her friends, incidentally --<br />
during the race and help them feel AMAZING as they crossed the finish line.<br />
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-42900445452337474372016-08-01T12:13:00.000-07:002016-08-01T12:13:28.186-07:005 Ways to Reverse Summer Bloat<div id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90031" style="font-family: verdana, helvetica, sans-serif; font-size: 16px;">
<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90607" style="font-family: Arial, sans-serif; line-height: 18.2px;">Hot summer days, beach outings, pool parties (with beer?), BBQ's -- ahhhh, the beauty of summer.... until you check out your [insert body part here] and realize that you have been retaining a lot of water and have possibly gained extra pounds from all that lounging. </span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90603" style="font-family: Arial, sans-serif; line-height: 18.2px;">Most of us eat way more calories from food, drinks and dessert during the summertime than we should to maintain our current weight. In fact, studies show that people gain as much weight over the summer months as they do during the "holidays". We may have also tried new foods made by others or eaten packaged/processed foods for our "on-the-go" summer schedule. Here are some of my professional methods to beat the bloat!</span></div>
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<div id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90293" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.2px; margin-top: 12pt;">
<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90294" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90295" style="font-family: Verdana, sans-serif; font-weight: normal;">1.)<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90296"> </span></span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90297" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90298" style="font-family: Arial, sans-serif;">Don’t be Defeated. </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90299" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90300" style="font-family: Arial, sans-serif; font-weight: normal;"> Having a positive attitude and being optimistic about making ANY change in your life can be even more effective than the “placebo effect”. Simply by believing you can change your behaviors, even your personality, you can achieve success in your goals. According to </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90301" style="font-family: Arial, sans-serif;">a paper in the June, 2014 issue of the </span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90302" style="font-family: Arial, sans-serif;"><a href="http://psycnet.apa.org/journals/psp/106/6/867/" id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90303" rel="nofollow" shape="rect" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #196ad4; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_blank"><em id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90304"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90305">Journal of Personality and Social Psychology</span></em></a><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90306"></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90307"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90308" style="background-position: 100% 50%;"> </span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90309">by Yeager, et al., if you set out at the beginning of a certain process [such as weight loss or weight maintenance], you will be more victorious if you have confidence that you will accomplish that goal. </span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90310" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90311" style="font-weight: normal;"> </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90312" style="font-weight: 700;"></span></span></span><br clear="none" id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90314" /><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90315" style="font-family: Arial, sans-serif;"><br clear="none" id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90316" /></span></div>
<div id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90317" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.2px; margin-top: 12pt;">
<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90318" style="font-family: Verdana, sans-serif;">2.)<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90319"> </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90320" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90321" style="font-family: Arial, sans-serif;">Drink lots of Water. </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90322" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90323" style="font-family: Arial, sans-serif; font-weight: normal;">Most of the "grab and go" items that we eat are carb-loaded, and attempt to add flavor with salt and sugar. You will need to flush those molecules out of your body, so they don’t cause you to retain MORE water. </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90324" style="font-family: Arial, sans-serif;">The American Heart Association suggests that you drink a minimum of 1 ounce of water for each pound of body weight to flush out extra sodium. If you weigh 160 pounds, you will need to drink at least 160 ounces of water, or 20 glasses, in which one glass is 8 ounces. Sip the water over a period of time rather than guzzling it all at once.</span><b id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90325"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90326" style="font-family: Arial, sans-serif;"></span></b><br clear="none" id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90328" /><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90329" style="font-family: Arial, sans-serif;"><br clear="none" id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90330" /></span></div>
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<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90332" style="font-family: Verdana, sans-serif;">3.)<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90333"> </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90334" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90335" style="font-family: Arial, sans-serif;">Cut the Salt. </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90336" style="font-family: Arial, Helvetica, sans-serif;">Sodium</span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90337"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90338" style="font-family: Arial, sans-serif;"> </span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90339" style="font-family: Arial, sans-serif;">causes the body to retain fluid – a common cause of bloating. The American Heart Association suggests that only 1,500-2,300 milligrams of sodium should be consumed per day, but the average American takes in nearly 3,400 milligrams daily. So, from now on (or at least when the kids go back to school), try to make your own meals – no frozen meals -- only add a pinch of salt when cooking, and don’t add salt to already prepared food.<b id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90340"></b></span></span><br clear="none" id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90342" /><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90343"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90344" style="font-family: Arial, sans-serif;"><br clear="none" id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90345" /></span></span></div>
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<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90347" style="font-family: Verdana, sans-serif;">4.)<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90348"> </span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90349" style="font-weight: 700;"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90350" style="font-family: Arial, sans-serif;">Pop a Probiotic.</span></span><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90351" style="font-family: Arial, sans-serif;"> Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, especially if you have taken antibiotics recently, explains Sita Chokhavatia, MD, a gastroenterologist at Mount Sinai School of Medicine in New York City. Probiotics can help restore the bacterial balance, but not all brands have proven that they work: Bifidobacterium infantis is the only probiotic strain that studies show relieves GI symptoms, such as bloating, a Northwestern University review found. Dr. Chokhavatia recommends trying a two-week course to see if it helps.</span><b id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90352"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90353" style="font-family: Arial, sans-serif;"></span></b></div>
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<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90357" style="font-family: Verdana, sans-serif;">5.)<span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90358"> </span></span><b id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90359"><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90360" style="font-family: Arial, sans-serif;">Fine-tune your fiber. </span></b><span id="yiv8951016922yui_3_16_0_ym19_1_1469825727036_90361" style="font-family: Arial, sans-serif;">Many breads and cereals are advertised as being high in fiber, which should be good for your digestive system, right? Not always. Certain products add fiber in the form of chicory root, or inulin, which is harder to digest. In fact, people who eat large amounts of inulin (10 grams) at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found. Your best bet: Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. </span></div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-48189066874370746812015-01-02T15:38:00.003-08:002015-01-02T15:38:34.668-08:00Why Eating Too Much Sugar is Dangerous—How little sugar qualifies as "too much"?<div align="center" class="MsoNormal" style="background: white; line-height: 12.0pt; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<u><span style="font-family: Arial, sans-serif; font-size: 12pt;">Why Eating Too Much Sugar is Dangerous—No Matter
How Fit You Think You Are<o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 12.0pt; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-family: Arial, sans-serif; font-size: 12pt;">How little sugar qualifies as "too much"?<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 10pt;">By: Allison D. Salibian, B.S., CPT, January 2, 2015<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif;">A recent study from the
Centers for Disease Control analyzed data that tracked U.S. sugar consumption
from the years 1988 to 2010. They also looked at mortality rates from
cardiovascular disease, still the top killer of both men and women. The CDC’s
conclusion: There is a substantial link between obtaining more than 15 percent
of your daily calories from sugar and a greater likelihood of heart disease.
So, if you're consuming 2,000 calories a day (and many Americans take in at
least 30% more than that), you should be taking in no more than 300 calories
from foods that contain added sugar. <o:p></o:p></span></div>
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">Note from the author: That’s
crazy – only 300 calories from processed, sugar-containing foods! Where do people get the other 1,700 calories (or more) from? Do they think we all live on farms
and only eat food that we grow ourselves?! Actually, it can be done. I do it almost every day. I do cheat for a birthday party or holiday celebration, but those are rare occasions. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, sans-serif;">Back to the info: Just one 12-ounce can of
regular soda a day added enough sugar to a person's diet to boost their odds of
developing heart disease by one-third (33%). Don't drink soda? The results
still apply to you: bread, crackers, salad dressing, ketchup, yogurt, honey,
nectars, jam, syrup and alcoholic beverages—they all contain added sugar, even
though some may not actually taste sweet.
<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, sans-serif;">You may not even realize
how much of the sweet stuff you're consuming, unless you’re tracking your sugar
intake with a software, such as My Fitness Pal or Weight Watchers. If you scribble down your food at the end of
the day, you must be sure to tally up the grams of sugar in each serving you
eat (and don’t assume you’re only eating one serving, unless you measure
it). You may be surprised to find that
more than the recommended 15% comes from added sugars.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif;">The study findings were consistent across all age groups, genders,
and dietary and fitness habits—so even if you practically live at the gym and
read nutrition labels obsessively, you shouldn't blow off this new research.
Take a look at your consumption of sweets and processed foods, and see if your
sugar intake exceeds the American Heart Association's recommendation that women
get no more than 100 calories a day from added sugar (that comes to about 25
grams of added sugar). If it does, swap in some of </span><span style="font-family: "Arial",sans-serif; mso-fareast-font-family: "Times New Roman";">the
following <a href="http://www.womenshealthmag.com/nutrition/satisfy-food-cravings" target="_blank"><span style="border: none windowtext 1.0pt; color: windowtext; mso-border-alt: none windowtext 0in; padding: 0in; text-decoration: none; text-underline: none;">healthy foods that satisfy salt and sugar cravings</span></a>. Your life may depend on it.<o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif;">Low-sugar snack alternatives: nuts, whole wheat pretzels, popcorn,
low-sugar protein bars, plain rice cakes.
Yes, these may seem like “diet foods”, but they will help prevent
overdosing on sugary foods. If you’re
serious about your health and your waist line, you will begin tracking your
sugars online or on your smart phone and make sure to stay under the 25g mark,
unless you are at a celebration (granted, you don’t celebrate more than one per
week). The risk of heart disease and
death by sugar alone, not to mention sodium (salt), is too serious to ignore.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="background: white; line-height: 12.0pt; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 15.0pt;">
<span style="font-family: Arial, sans-serif;">Want to know more about staying on track with healthy eating
habits? Contact Allison Salibian through
her website: <a href="http://www.littlemrsbad.com/">www.LittleMrsBad.com</a> and
join her “12-Weeks to Transform” program or inquire about personal training.<o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-42820382547680718132014-12-30T17:26:00.000-08:002014-12-30T17:26:22.862-08:00New Year, New You: 5 Ways to Start Your Day, Change Your Life!<h2>
<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">New Year, New You: 5 Ways to Start Your Day, Change Your Life!</span></b></h2>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">By: Allison D. Salibian, B.S., CPT January, 2015</span></h2>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">I don’t make New Year’s Resolutions, but I start with several intentions. Family and faith are at the top of my list, and fitness is too. I intend to start my days better, so I can make some improvements to (and maintain) my nutrition and health this year. Here are 5 of my intentions for 2015 mornings:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">1.)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Sleep ½ hour longer.</b> I waste a lot of time before bed and in the morning. If I manage my time a little bit better, then I can get in at least 30 min. more sleep. Recent sleep studies suggest that adding even a half hour to your night’s sleep can help women eat less (and/or make healthier food choices) throughout the day. They suggest hormones play a key role in triggering hunger and cravings. They may be speculative, but it’s worth a try: sleep more, eat less/better.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">2.)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Soak in some Sun.</b> Open the curtains and draw your blinds as soon as you can, and try to step outside (i.e. take out the trash, get the paper, sweep the porch. The sudden onset of UV light has a mood-altering, energizing effect. A recent study found that people who got a dose of daily sunshine had lower BMIs (body mass index: a measure of relative size based on the mass and height of an individual) than those who stayed in the dark. Researchers postulate that morning rays help synch up your body clock so your metabolism gets fired up.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">3.)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Pack in the Protein.</b> Complex carbs alone won't give you the kick that a protein-carb combo can. Approximately a 50% carb, 30% protein, 20% fat ratio what will make you feel full and promote steady blood-sugar levels, say many registered dieticians. Easy ideas: egg whites and whole-grain, high fiber toast or Greek yogurt, granola and fruit parfait.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">4.)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Get Hydrated Early in the Day.</b> Eating solid food helps fill you up, but also hydrating with a tall glass of water in the morning will flush out the bloat and help you [process your food better. It takes about 24 oz. of water to help process a pound of food, so if you want to actually process what you’re eating, you MUST drink, too.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">5.)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Pack Snacks.</b> It is important to be prepared for the day, so one of the ways to stay ahead of the game is to actually put in the effort and pack a snack. Choose options with at least 20 g of protein, 5 g of fiber, low-sugar, low salt and plenty of veggies. Eat one piece of fruit before 4 p.m., and lay off the sugar of any kind after that. If you’ve given yourself enough to much on during the day, you won’t be running to the ice cream shop or grabbing a sugary soda to quench those cravings. </span><br />
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-59644778015698451242014-12-26T11:25:00.000-08:002014-12-26T11:26:54.636-08:00What Have I done?! 5 Ways to Reverse Holiday Bloat<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><u><span style="background: white; font-family: Arial, sans-serif; font-size: large;">What Have I done?!
5 Ways to Reverse Holiday Bloat</span><o:p></o:p></u></b></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background: white; font-family: Arial, sans-serif; font-size: 9pt;">By: Allison D. Salibian, B.S., CPT <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background: white; font-family: Arial, sans-serif; font-size: 9pt;">December, 26, 2015<o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, sans-serif;">Most of us ate way more calories from food,
drinks and dessert during our holiday celebrations than we should have to
maintain our current weight. We may have
also tried new foods made by others or eaten packaged/processed foods. Here are some of my professional methods to beat
the bloat!<o:p></o:p></span><br />
<span style="background: white; font-family: Arial, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><strong><span style="font-family: Verdana, sans-serif; font-weight: normal;">1.)<span style="font-family: 'Times New Roman'; font-stretch: normal;">
</span></span></strong><!--[endif]--><strong><span style="background: white; font-family: Arial, sans-serif;">Don’t be Defeated. </span></strong><strong><span style="background: white; font-family: Arial, sans-serif; font-weight: normal;"> Having
a positive attitude and being optimistic about making ANY change in your life
can be even more effective than the “placebo effect”. Simply by believing you can change your
behaviors, even your personality, you can achieve success in your goals. According to </span></strong><span style="background: white; font-family: Arial, sans-serif;">a paper in
the June, 2014 issue of the </span><span style="font-family: "Arial",sans-serif;"><a href="http://psycnet.apa.org/journals/psp/106/6/867/" target="_blank"><em><span style="background: white; color: #333333;">Journal of Personality and Social Psychology</span></em></a><span class="apple-converted-space"></span><span style="background: white;"><span style="background-position: 100% 50%;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">by Yeager, et al., if you set out at the beginning of a
certain process [such as weight loss or weight maintenance], you will be more victorious
if you have confidence that you will accomplish that goal. </span><strong><span style="font-weight: normal;"> </span></strong><strong><o:p></o:p></strong></span></span><br />
<span style="font-family: "Arial",sans-serif;"><span style="background: white;"><strong><span style="font-weight: normal;"><br /></span></strong></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;">2.)<span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><!--[endif]--><strong><span style="background: white; font-family: Arial, sans-serif;">Drink lots
of Water. </span></strong><strong><span style="background: white; font-family: Arial, sans-serif; font-weight: normal;">Most of what we all ate over this season was
super tasty, and that was most likely due to added salt and sugar. You will need to flush those molecules out of
your body, so they don’t cause you to retain MORE water. </span></strong><span style="background: white; color: #333333; font-family: "Arial",sans-serif;">The
American Heart Association suggests that you drink a minimum of 1 ounce of
water for each pound of body weight to flush out extra sodium. If you weigh 160
pounds, you will need to drink at least 160 ounces of water, or 20 glasses, in
which one glass is 8 ounces. Sip the water over a period of time rather than
guzzling it all at once.</span><b><span style="background: white; font-family: Arial, sans-serif;"><o:p></o:p></span></b><br />
<span style="background: white; color: #333333; font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Verdana",sans-serif; mso-bidi-font-family: Verdana; mso-bidi-font-weight: bold; mso-fareast-font-family: Verdana;">3.)<span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><!--[endif]--><strong><span style="background: white; font-family: Arial, sans-serif;">Cut the
Salt. </span></strong><span style="background: white; font-family: Arial, Helvetica, sans-serif; font-weight: normal; mso-bidi-font-weight: bold;">Sodium</span><span class="apple-converted-space"><span style="background: white; font-family: "Arial",sans-serif;"> </span><span style="background: white; font-family: "Arial",sans-serif;">causes the body to
retain fluid – a common cause of bloating. The American Heart Association
suggests that only 1,500-2,300 milligrams of sodium should be consumed per day,
but the average American takes in nearly 3,400 milligrams daily. Holiday meals are estimated to contain about
3,000 milligrams per meal (incl. soda and dessert). So, from now on, make your own meals – no frozen
meals -- only add a pinch of salt when cooking, and don’t add salt to already
prepared food.<b><o:p></o:p></b></span></span><br />
<span class="apple-converted-space"><span style="background: white; font-family: "Arial",sans-serif;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Verdana",sans-serif; mso-bidi-font-family: Verdana; mso-bidi-font-weight: bold; mso-fareast-font-family: Verdana;">4.)<span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><!--[endif]--><strong><span style="background: white; font-family: Arial, sans-serif;">Pop a
Probiotic.</span></strong><span style="font-family: Arial, sans-serif;"> Sometimes bloating can be caused by an
imbalance of the bacteria in your intestines, especially if you have taken
antibiotics recently, explains Sita Chokhavatia, MD, a gastroenterologist at
Mount Sinai School of Medicine in New York City. Probiotics can help restore
the bacterial balance, but not all brands have proven that they work:
Bifidobacterium infantis is the only probiotic strain that studies show
relieves GI symptoms, such as bloating, a Northwestern University review found.
Dr. Chokhavatia recommends trying a two-week course to see if it helps.</span><b><span style="background: white; font-family: "Arial",sans-serif;"><o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Verdana",sans-serif; mso-bidi-font-family: Verdana; mso-bidi-font-weight: bold; mso-fareast-font-family: Verdana;">5.)<span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><!--[endif]--><b><span style="font-family: Arial, sans-serif;">Fine-tune your fiber. </span></b><span style="font-family: Arial, sans-serif;">Many breads and cereals are
advertised as being high in fiber, which should be good for your digestive
system, right? Not always. Certain products add fiber in the form of chicory
root, or inulin, which is harder to digest. In fact, people who eat large
amounts of inulin (10 grams) at one time end up experiencing more gas and
bloating than those who eat less, researchers at the University of Minnesota in
Saint Paul found. Your best bet: Get your fiber from fruits and vegetables and
whole-grain rice, pasta, and bread rather than from packaged high-fiber
products. </span><b><span style="background: white; font-family: "Arial",sans-serif;"><o:p></o:p></span></b></div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-35372349315043826442014-12-15T21:23:00.000-08:002014-12-15T21:27:16.394-08:005 Ways to Avoid Weight Gain over the Holidays<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">As a fitness professional and busy housewife/mom, I often
find it hard to “practice what I preach”, with regards to my nutrition. A lot of us moms are on-the-go most of the
day and rarely leave time for proper meal planning and drinking enough water,
let alone sitting down to eat. Now that
the holidays are upon us, there is the added busyness of decorating, shopping,
wrapping, hosting, partying, etc. (not to mention vacations/travel).<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">I just went on vacation with my family, and though I’m all
about fitness, I’m still a normal person who likes to eat delicious meals and
desserts and try the cuisine of new and exciting places! Nevertheless, I did try to follow 5 simple
rules to help me avoid weight gain during my trip, and I intend to follow them
throughout the holiday season.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">So, whether you’re staying in town for the holidays,
traveling to someone else’s home or going on a vacation, I’ve put together
explanations of my<b> <u>top 5 ways to avoid weight gain over the holidays</u></b>:</span></div>
<div class="MsoNormal">
<b style="font-family: Arial, Helvetica, sans-serif; font-size: small; text-indent: -0.25in;"><br /></b></div>
<ol>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipYiHjrj0f79zWnprY5S_h_0_N9uI-WMgZArPH6mV0olDEacBC7WFMwk-BCdz3luiwewO-8aWDHKSACRnmRGeXibmw316ApMCTYA3-8UX_RtYDHgOa-6jrsFIfZV41IP7u7B9z_1AhRHY/s1600/water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipYiHjrj0f79zWnprY5S_h_0_N9uI-WMgZArPH6mV0olDEacBC7WFMwk-BCdz3luiwewO-8aWDHKSACRnmRGeXibmw316ApMCTYA3-8UX_RtYDHgOa-6jrsFIfZV41IP7u7B9z_1AhRHY/s1600/water.jpg" height="154" width="200" /></a>
<li><b style="font-family: Arial, Helvetica, sans-serif; font-size: small; text-indent: -0.25in;"><u>Stave off
overeating with water.</u></b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"><u> </u> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Drink at
least 8 oz. of water before every meal, no matter whether it is a snack or a
full meal. </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Filling your belly with
liquid will help send signals to your brain that you are full, so you will most
likely avoid over-indulging.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Try iced
tea or flavored zero-calorie water, if you get tired of plain water.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">It’s better to be consistent in drinking
prior to meals than to give up because you’re sick of water. </span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif; font-size: small; text-indent: -0.25in;"><u>Pack
protein into your snack time to remain satiated.</u> </b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">I’m sure you’ve all heard that protein keeps
you satisfied.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">But how much actually
does the trick?</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Recent studies have
indicated that you need at least 10 grams of protein with each snack to make it
a satisfying, hunger-defeating snack.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">
</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Try one of the following: low-sugar Greek yogurt, a low-sugar protein
bar (Think Thin, B-Up, Quest, Atkins Brand meal bars), 2 hard-boiled eggs, or a
low fat cheese stick wrapped in turkey.</span><b style="font-family: Arial, Helvetica, sans-serif; font-size: small; text-indent: -0.25in;"> <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOe5fxO1hIxXjbVG7sB3FBjG25HasQE6D1TuwI1MhrlT5mGTn_MHLiHq78G6InsAKQBJxEfvHs5uOF13UatRMr6wmxmCKWb9VfoFVU5n-0uZCMqiuVTz_HTIaLLN3aLpJ43eEZRvU2weI/s1600/hard-boiled-egg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOe5fxO1hIxXjbVG7sB3FBjG25HasQE6D1TuwI1MhrlT5mGTn_MHLiHq78G6InsAKQBJxEfvHs5uOF13UatRMr6wmxmCKWb9VfoFVU5n-0uZCMqiuVTz_HTIaLLN3aLpJ43eEZRvU2weI/s1600/hard-boiled-egg.jpg" height="120" width="200" /></a></div>
</b></li>
<li><b style="font-family: Arial, Helvetica, sans-serif; font-size: small; text-indent: -0.25in;"><u>Eat a
small meal before heading to a party. </u> </b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">In
keeping with the above trends, eat a protein-packed, low sugar, low sodium
snack before you go to an event where most of the food or goodies will be hard to
resist.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">You should be less tempted to
over-indulge if you aren’t hungry (kind of like the rule, “Never go to the
grocery store on an empty stomach.” </span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif; font-size: small; text-indent: -0.25in;"><u>Sit down
while eating.</u> </b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Many reputable studies
have shown that a major factor in overeating is how/when you eat.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">If you practice sitting down every time you
eat a snack or a meal (and that doesn’t mean eating in the car after pulling
through a drive thru), you are most likely going to think twice about whether
or not you have time for a snack.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">If you
have to find time to sit down to eat, then you can’t possibly eat as often as
you would if you held a burger or sandwich and ate on the go.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Equally true, if you sit down to eat, you are
more aware of your tummy, how full it actually is, how much it hangs over your
pants, and how uncomfortable you are when you overeat. <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaeqN-P2C9Hm8oKSs6Q5Wf-0VMr17A0WXpFTVHdXxas4c4TFbIHSzEbF0q41xVxcTwWJif-NIFciTLyYpucoW4F4TzAxfN5g_3kthftNisYxx8lpXcT2drcW1oNjCG0ckxwZITH8qqGmE/s1600/StrollerHikes_Findahike2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaeqN-P2C9Hm8oKSs6Q5Wf-0VMr17A0WXpFTVHdXxas4c4TFbIHSzEbF0q41xVxcTwWJif-NIFciTLyYpucoW4F4TzAxfN5g_3kthftNisYxx8lpXcT2drcW1oNjCG0ckxwZITH8qqGmE/s1600/StrollerHikes_Findahike2.jpg" height="200" width="163" /></a></div>
</span></li>
<li><b style="font-family: Arial, Helvetica, sans-serif; font-size: small; text-indent: -0.25in;"><u>Take a
hike! </u> </b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">I would be remiss as a
personal trainer and nutritionist if I didn’t stress the importance of exercise.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">You probably will overeat, or eat the wrong
types of foods (processed carbohydrates, refined sugars, fatty foods, high salt
content) because they are just so darn delicious or good to look at.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">So, make part of your get-togethers active:
an after-dinner walk, a hike with friends, a bike ride with the kids.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;">Burn off some of those foods you didn’t
resist, and make activity more of a priority each day as you get closer to your
New Year’s resolution. </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; text-indent: -0.25in;"> </span></li>
</ol>
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-54412987174410155492014-11-19T06:45:00.000-08:002014-11-19T06:45:04.404-08:0010 Signs of Dehydration<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Don't let the Fall winds or cold-weather blasts dry you out. If you're an athlete, a healthcare worker or a teacher, you're likely spending time in places with lots of germs hanging around. Dehydration may make you more susceptible to getting sick and staying out of the game. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px;">If you're a healthy adult, you can usually treat mild to moderate dehydration by drinking more fluids, such as water or a sports drink (Gatorade, Powerade, others), especially before, during and after exercise. </span><span style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px;">Unfortunately, thirst isn't always a reliable gauge of the body's need for water, especially in children and older adults. A better indicator is the color of your urine: Clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration.</span><br />
<span style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px;"><br /></span>
<span style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px;">You can help prevent dehydration from becoming severe by carefully monitoring someone who is sick and giving fluids at the first sign of dizziness, diarrhea, vomiting or fever. </span><span style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px;">Get immediate medical care if you or a loved one develops any of the severe signs and symptoms described below. </span><br />
<br />
<div class="by" style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px; margin-bottom: 24px; outline: none; position: relative;">
<h2 style="color: #54585a; line-height: 31px; margin: 0px 0px 12px; padding: 0px;">
<span style="font-size: large;">10 Signs of Dehydration</span></h2>
<span style="font-size: x-small;"><a href="http://www.mayoclinic.org/about-this-site/welcome" style="color: #003da5; text-decoration: none;">By Mayo Clinic Staff</a>, Adapted by Allison D.Salibian, November 2014</span></div>
<div class="auto" style="color: #111111; float: right; font-family: Helvetica, Arial, sans-serif; line-height: 22px; margin-left: 24px; outline: none; position: relative; width: 222px;">
</div>
<h3 style="color: #54585a; font-family: Helvetica, Arial, sans-serif; line-height: 25px; margin: 0px 0px 12px; padding: 0px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP3JP2ZMtvCzSVAtFumKy0exKISjISjl-lTjRPNfkMd6HrpaQLPZC2tRVn9TT06mYcPLAMqoSLBavYEHEWy7RcLfgp3OaDP5hBbEuAI1tNG-sAg9U35FBtpqyPE6UgP-XbQlQo-3ZomDQ/s1600/water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP3JP2ZMtvCzSVAtFumKy0exKISjISjl-lTjRPNfkMd6HrpaQLPZC2tRVn9TT06mYcPLAMqoSLBavYEHEWy7RcLfgp3OaDP5hBbEuAI1tNG-sAg9U35FBtpqyPE6UgP-XbQlQo-3ZomDQ/s1600/water.jpg" height="154" width="200" /></a><span style="font-size: small;">Mild to moderate dehydration is likely to cause these 10 signs:</span></h3>
<ul style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px; margin: 0px 0px 12px 24px; padding: 0px;">
<li style="margin-bottom: 6px;">Dry, sticky mouth</li>
<li style="margin-bottom: 6px;">Sleepiness or tiredness — children are likely to be less active than usual</li>
<li style="margin-bottom: 6px;">Thirst</li>
<li style="margin-bottom: 6px;">Decreased urine output</li>
<li style="margin-bottom: 6px;">No wet diapers for three hours for infants</li>
<li style="margin-bottom: 6px;">Few or no tears when crying</li>
<li style="margin-bottom: 6px;">Dry skin</li>
<li style="margin-bottom: 6px;">Headache</li>
<li style="margin-bottom: 6px;">Constipation</li>
<li style="margin-bottom: 6px;">Dizziness or lightheadedness</li>
</ul>
<h3 style="color: #54585a; font-family: Helvetica, Arial, sans-serif; line-height: 25px; margin: 0px 0px 12px; padding: 0px;">
<span style="font-size: small;">Severe dehydration, a medical emergency, can cause these 10 signs:</span></h3>
<ul style="color: #111111; font-family: Helvetica, Arial, sans-serif; line-height: 22px; margin: 0px 0px 12px 24px; padding: 0px;">
<li style="margin-bottom: 6px;">Extreme thirst</li>
<li style="margin-bottom: 6px;">Very dry mouth, skin and mucous membranes</li>
<li style="margin-bottom: 6px;">Little or no urination — any urine that is produced will be darker than normal</li>
<li style="margin-bottom: 6px;">Sunken eyes</li>
<li style="margin-bottom: 6px;">Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold</li>
<li style="margin-bottom: 6px;">Low blood pressure</li>
<li style="margin-bottom: 6px;">Rapid heartbeat and/or rapid breathing</li>
<li style="margin-bottom: 6px;">No tears when crying</li>
<li style="margin-bottom: 6px;">Fever</li>
<li style="margin-bottom: 6px;">In the most serious cases, delirium or unconsciousness</li>
</ul>
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-29695203414622369072014-11-05T14:49:00.003-08:002014-11-05T14:49:56.037-08:00How to Fuel for a 5K Race*<div style="background-color: white; color: #555555; font-family: Arial, Helvetica, sans-serif; font-size: 14px; letter-spacing: 0.239999994635582px; line-height: 24px; margin-bottom: 1em; margin-top: 1em;">
Different races require different types and amounts of training as well as varying nutritional requirements. To run a marathon you need to put in months of training. You also need to develop a nutrition plan that fuels your workouts, allows you to store muscle glycogen, and provides you with adequate fuel and hydration throughout the race.</div>
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Running the 5K doesn't require months of training or a finely-tuned nutrition plan that longer races do. But it does require that you eat the appropriate nutrients to support your training. It also requires getting enough vitamins and minerals from your foods to support a healthy immune system and prevent illness that could keep you sidelined.</div>
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Also, having a plan for proper pre- and post-race nutrition will help you avoid unwanted GI issues during the run and keep you from gaining weight.</div>
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<span style="background-color: white; color: #333333; font-family: ProximaNova-Sbold, Arial, sans-serif; font-size: 21px; letter-spacing: 0.239999994635582px; line-height: 1em;"><br />Healthy Everyday Training Diet</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji_cLfbudbS4R1EXgulzXffmg4pqs9L4eB6lWL6weC4ZNj68J_8iZn3PestKMR_xv48-4H2BWz9IAn8NuakF6ZKEn-bWePKgtMv4cTgENPacFBzxcbWqbCRPN-UdoIFkQG_UeD1xemuIw/s1600/carbo+load.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji_cLfbudbS4R1EXgulzXffmg4pqs9L4eB6lWL6weC4ZNj68J_8iZn3PestKMR_xv48-4H2BWz9IAn8NuakF6ZKEn-bWePKgtMv4cTgENPacFBzxcbWqbCRPN-UdoIFkQG_UeD1xemuIw/s1600/carbo+load.jpg" height="133" width="200" /></a>Glucose fuels the brain and muscles, and runners need strong bodies and brainpower to perform.</div>
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How to get glucose: Carbohydrates break down into glucose faster than fats and proteins can be converted. If you're looking for quick energy, carbohydrates are the way to go. But contrary to popular belief, a runner's diet doesn't need to be made up entirely of breads, pasta and cereal. Aim for 50 to 65 percent of your daily intake to come from quality carbohydrate sources like whole grains (brown rice, whole wheat bread, quinoa), low-fat dairy products, fruits and vegetables (with a dose of the starchy ones like sweet potatoes). Round out your meals with a source of lean protein and some healthy fats like olive oil, avocado, or nuts and seeds. This is very basic, but a good training diet doesn't need to be complicated.</div>
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What to Eat on Race Day</h2>
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The slightly more complicated aspect of a 5K training diet is choosing what to eat race-day morning. Your daily diet plays the biggest role in determining how well you're able to train, recover, and stay healthy. But the meal(s) you choose to eat (or not eat) before a race is the most important one. If your race is early in the morning, your dinner should serve as your main meal. This meal should be rich in carbohydrates, moderate in protein, and low in fat. You'll want to avoid foods high in fat or fiber because these can make digestion tough and lead to GI distress the next day.</div>
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Many runners make the mistake of thinking they need to "carbo-load" on plates full of pasta and breadsticks the night before a race. Carbohydrate loading is a scientific process that involves decreasing training and increasing carbohydrate intake in the days before an event. When done correctly, it can allow an athlete to maximize their muscle glycogen stores, which is the fuel used in longer races, to avoid "hitting the wall." Research has shown that this technique is only useful for athletes competing in events lasting 90 minutes or longer, which is rarely the case with a 5K.</div>
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<span style="font-size: xx-small;">*Repost from: <span style="background-color: transparent; color: #999999; letter-spacing: 0.239999994635582px; line-height: 30px;"> Emily Brown | For Active.com</span></span></div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-15907004166617717402014-10-31T15:54:00.003-07:002014-10-31T21:58:03.618-07:00How to Use My Fitness Pal App - Do This. I do!!<div class="step-container" style="background: url(http://www.instructables.com/static/img/instructable/step-divider.png) 50% 100% no-repeat rgb(255, 255, 255); color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 12px; margin-bottom: 30px; padding-bottom: 26px;">
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<div class="txt step-body" style="font-size: 17px; line-height: 1.3em; margin: 20px; word-wrap: break-word;">
Do you find it challenging to stick to good eating habits? Do you use time as an excuse to neglect a healthy lifestyle? Are you ready to make the transition from couch potato to hot potato but don't know where to get started? <b>We've got just the PAL for you!</b><br />
<br />
The MyFitnessPal app on the smart phone is a quick and easy app to use, even for the busiest of people. Because it is on a device you use constantly, your iPhone, it is the best <strong>on-the-go</strong> tool to manage your eating habits, your water intake, and your daily exercise. This app has many easy to use features including a calorie counter that adds calories when you select the food items you ate during that day and subtracts calories according to the amount of exercise you input.<br />
<br />
Follow the step to a healthier you!</div>
<div class="txt step-body" style="font-size: 17px; line-height: 1.3em; margin: 20px; word-wrap: break-word;">
<span style="font-family: inherit; font-size: 22px;">Step 1: Signing Up</span></div>
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After downloading the MyFitnessPal app from the App Store, open the MyFitnessPal app. You can choose to sign up with your Facebook account, but for this instructable, we chose to simply tap the "Sign Up" button.<br />
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Enter your complete email address including the URL (for example @gmail.com). When you are finished typing your email address, tap the "done" button that is located at the bottom right corner of your screen.</div>
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<h2 class="step-title" style="font-family: inherit; font-size: 22px; margin: 12px 0px; padding: 0px; text-rendering: optimizelegibility;">
Step 2: Enter Your Weight and Activity Level</h2>
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Begin by tapping the first white box under "How much do you weigh?" and enter your current weight in pounds. If you are unsure of your current weight, you can estimate for now and edit your settings later.<br />
<br />
Then tap the second white box under "How much would you like to weigh?" and enter your goal weight. You can also change this as your goals change.<br />
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Choose how active you are from the following options: sedentary, lightly active, active, or very active. </div>
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<h2 class="step-title" style="font-family: inherit; font-size: 22px; margin: 12px 0px; padding: 0px; text-rendering: optimizelegibility;">
Step 3: Enter Your Gender, Date of Birth, and Height</h2>
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Select your gender by tapping either male or female.<br />
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Then enter your date of birth by tapping of the white box under "When were you born?" and scroll through the options and until reaching the correct month, date, and year. After selected your date of birth, tap the blue "done" button at the top right corner of the keyboard. Then tap the arrow at the top right corner of the screen.<br />
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Enter your height by tapping on the white box under "How tall are you?". Select your height in feet and inches by scrolling through the options and then tap the blue "done" button in the middle of the screen.</div>
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<h2 class="step-title" style="font-family: inherit; font-size: 22px; margin: 12px 0px; padding: 0px; text-rendering: optimizelegibility;">
Step 4: Enter Your Username, Password, and Zip Code</h2>
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Tap the first white box that says "Choose a user name" and type the user name you would like to use for the app.<br />
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Tap the second Choose a user name and password and then list your zip code. After your account is created, it will list your net calorie goal. When you wish to begin, press "Start Tracking Now". </div>
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Step 5: View and Agree to Terms and Privacy</h2>
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View and agree to the MyFitnessPal Terms of Use. You will then be directed to your home page. </div>
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Step 6: Add Food to Diary</h2>
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When you want to enter your first food item, click "Add to Diary" in the top right corner. Select which meal you would like to enter from the following options: breakfast, lunch, dinner, or snack.</div>
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Step 7: Search for Food</h2>
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Search for the food you would like to add by tapping the area that says "Search for Lunch". Then begin typing the food item you wish to enter.</div>
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Step 8: Search and Select Foods</h2>
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To begin searching for food, tap the white oval search bar at the top of your screen. Using the keyboard, type what you ate for your meal. After typing, press the blue "Search" button in the bottom right corner. <br />
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Search results will appear and will contain the title of the food and a small description beneath it as well as the portion size and calorie count. You will need to scroll through the options until you reach a food item that most closely resembles what you ate. To select a food item, you simply have to tap it. </div>
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Step 9: Add Food to Your Food Diary</h2>
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Once you have selected a food item by tapping it, you can change the number of servings you ate. For example, if you only ate half of the Chick-Fil-A chicken sandwich, tap the row that says "Number of Servings" and scroll to "0 1/2". For this example, we kept the number of servings at 1. To finish adding the food, tap the white check mark in the upper right corner. <br />
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It will then return you to your Diary homepage, and the calories consumed will be reflected in the Food calorie count number and the calories remaining number. </div>
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<h2 class="step-title" style="font-family: inherit; font-size: 22px; margin: 12px 0px; padding: 0px; text-rendering: optimizelegibility;">
Step 10: Select Water to List Water Intake</h2>
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To begin adding water intake, press the white + sign in the upper right corner of your Diary home page. <br />
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From the "Add Entry" menu, scroll down until you see the row labeled "Water" under the title "Water". Tap the "Water" row to add water intake. </div>
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Step 11: Select Cups of Water Consumed</h2>
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To select the number of cups of water consumed, scroll through the numbers until you reach the number you consumed. Then tap the white check mark in the upper right corner. <br />
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You will then be returned to your Diary homepage. Your water intake will then be reflected under the row labeled "Water Consumption". </div>
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Step 12: Add Exercise to Your Diary</h2>
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To begin logging exercise, tap the plus (+) sign in the upper right corner. <br />
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Scroll down to the section titled "Exercises". Select either the "Cardiovascular" row or "Strength" row by tapping based on the type of exercises completed. For this example, we chose cardiovascular exercises. <br />
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Tip: Cardiovascular exercises are things that elevate your heart rate for an extended period of time like running, jogging, swift walking, swimming, bicycling, and almost any sports related activity. Strength exercises are muscle-building exercises like lifting weights and doing things like push-ups, squats, and pull-ups. </div>
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Step 13: Search for Exercises Performed</h2>
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To search for exercises, begin by tapping the white, oval search bar at the top of your screen. <br />
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Type the exercise performed using the keyboard, and tap the blue button labeled "Search" in the bottom right corner. </div>
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Step 14: Select Exercises Performed and Time</h2>
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Search results will appear and will contain the title of the exercise and a small description. You will need to scroll through the options until you reach an exercise item that most closely resembles what you did. To select an exercise item, you simply have to tap it.<br />
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You then have to type how long you performed the exercise in minutes using the keyboard. To complete the entry, press the white check mark in the upper right corner. <br />
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It will then return you to your diary homepage and calories burned will be added back to your calories remaining box. </div>
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Step 15: Keep it up and keep yourself motivated!</h2>
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That is how you use the MyFitnessPal app! Some things to help you get motivated may be committing to use the app for a specific time frame or to add friends in order to have someone to answer to for whether or not you are meeting your calorie goals. <br />
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I hope that this has encouraged you to remove your hand from the potato chip bag and use it to download this app. It is great for recognizing your current lifestyle habits and helping you to form goals towards reaching an ideal weight. </div>
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-16918684424559325302014-10-29T15:00:00.001-07:002014-10-29T15:00:02.765-07:00Lifestyle vs. Breast Cancer Risk<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-size: 14pt; line-height: 19.9733333587647px;">Lifestyle vs. Breast Cancer Risk<o:p></o:p></span></u></b></div>
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<span style="font-size: 10pt; line-height: 14.2666664123535px;">By: Allison D. Salibian, B.S., CPT</span></div>
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No one can accurately predict an individual’s risk for breast cancer, but there have been recent studies which have helped illuminate ways to protect against it. Each year, researchers for the American Cancer Society and the Women’s Health Initiative, among other groups, learn more about how a woman's lifestyle and health habits -- how much she weighs, the amount she exercises, what she eats -- can affect her risk of developing breast cancer.</div>
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<b>Most Americans are overweight.</b> Approximately 2/3 of the U.S. population has a BMI above 25 (1). Unfortunately, this fact goes hand-in-hand with the current breast cancer statistics: about 1 in 8 U.S. women (just over 12%) will develop invasive breast cancer over the course of her lifetime (1). At what point does being overweight start to increase a woman's risk for breast cancer? A recent American Cancer Society Study found that women who gained 21-30 pounds since age 18 were 40% more likely to develop breast cancer than women who had not gained more than 5 pounds, and women who gained 70 pounds doubled their risk (2). Further, excess weight greatly increases the risk for metastatic tumors, which are more difficult to treat than tumors that have not spread. Women who gained more than 60 pounds since age 18 were 3 times more likely to have metastatic breast cancer than women who gained less than 20 pounds as an adult (3).<o:p></o:p></div>
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<b>Most Americans do not exercise enough.</b> The <span style="background: white; color: #333333; mso-bidi-font-family: Arial;">U.S. Department of Health and Human Services (HHS)</span><span class="apple-converted-space"><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; line-height: 16.406665802002px;"> </span></span>defines a minimum standard of exercise for adults as 150 minutes of moderate exercise or 75 minutes of vigorous intensity (4). These guidelines are echoed by the American Heart Association, the American Cancer Society, and the American Medical Association, to name a few. Activities considered moderate are those that make you breathe as hard as you would during a brisk walk. This includes things like walking, biking, and even housework and gardening. Vigorous activities generally engage large muscle groups and cause a noticeable increase in heart rate, breathing depth and frequency, and sweating. <o:p></o:p></div>
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Physical activity affects breast cancer in 2 distinct ways: directly, by influencing circulating hormones, and indirectly, by helping to control a person’s fat content. The more fat in a woman’s body, the more stored estrogen. The more estrogen, the more potential stimulation of cell overgrowth and breast cancer. Additionally, the ratio of “good” estrogens to “bad” estrogens (those which can damage DNA and increase breast cancer risk) can be improved by roughly 25% with appropriate exercise (5). The Women’s Health Initiative found that women who followed the exercise guidelines set forth by the HHS had 18% less risk of breast cancer than women who were considered “inactive” (6).<o:p></o:p></div>
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<b>Most Americans do not eat right. </b> Harvard researchers recently found that women who had the highest carotenoid levels in their blood had a 19% lower risk of breast cancer than those with the lowest levels (7). Carotenoids are found in vegetables such as leafy greens, carrots and red peppers. Women who consumed more carotenoids had an even lower risk of developing estrogen-receptor-negative breast cancer, which is often more aggressive. Other nutrients, such as lycopene (the chemical that gives tomatoes their red color) have been suggested to protect against breast cancer. Further, regular consumption of more than one alcoholic drink per day is associated with an increased risk of breast cancer, according to the American Cancer Society’s latest research, particularly in women who do not consume enough of the vitamin folate. Therefore, for women who do drink, reducing alcohol may be an important way to reduce breast cancer risk. The American Cancer Society recommends that all women, but especially those who drink regularly, eat five or more servings of fruits and vegetables a day, with emphasis on leafy greens and folate-rich vegetables, carotenoid-containing fruits and vegetables and other cruciferous veggies.<o:p></o:p></div>
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<b>References:<o:p></o:p></b></div>
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1.<span style="font-size: 7pt;"> </span>American Cancer Society, <i>Infographics</i>, 2013:1<o:p></o:p></div>
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2.<span style="font-size: 7pt;"> </span>Breastcancer.org/symptoms/understand_bc/statistics<o:p></o:p></div>
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3.<span style="font-size: 7pt;"> </span>American Cancer Society, Cancer.org, Lifestyle v. Cancer, 2013<o:p></o:p></div>
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4.<span style="font-size: 7pt;"> </span>U.S. Department of Health and Human Services, Health.gov, 2008 PAG Handout<o:p></o:p></div>
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5.<span style="font-size: 7pt;"> </span>Cancer Epidemiology, Biomarkers and Prevention, 2013<o:p></o:p></div>
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6.<span style="font-size: 7pt;"> </span>Stopping Breast Cancer, <i>Prevention</i>, October 2013<o:p></o:p></div>
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7.<span style="font-size: 7pt;"> </span>Elaissen, et al., Circulating Carotenoids and Risk of Breast Cancer: Pooled Analysis of Eight Prospective Studies, JNCI J Natl Cancer Inst (2012). First published online: December 6, 2012<o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-64011105066697374832014-10-27T20:47:00.002-07:002014-10-27T20:47:31.259-07:00Pumpkin Oatmeal RecipeI love pumpkin everything during this season, but it's hard to find recipes that don't contain lots of sugar, cream or butter (ingredients I try to stay away from unless I'm celebrating). Here's a quick, delicious recipe for pumpkin oatmeal. It's hearty, tasty and wholesome. Enjoy!<br />
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<img alt="Pumpkin Oatmeal" src="http://foodnetwork.sndimg.com/content/dam/images/food/fullset/2012/7/6/1/ZA0201H_pumpkin-oatmeal_s4x3.jpg.rend.sni12col.landscape.jpeg" /><br />
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;"><b><u>Ingredients</u></b></span></span><div>
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<span style="color: #1c1c1c; font-family: Times, 'Times New Roman', serif; line-height: 13px;">1 (14-ounce) can pumpkin puree (the unseasoned kind)</span><div>
<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">2 cups water</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">2 cups unsweetened almond milk, or water</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">2 tablespoons raisins (golden or regular)</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">1/4 teaspoon kosher salt</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">3/4 teaspoon pumpkin pie spice OR 1/2 teaspoon cinnamon plus 1/4 teaspoon ground cardamom plus 1/4 teaspoon ground cloves</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">2 cups quick cooking oatmeal (not the instant kind)</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">1/4 cup pepitas ( pumpkin seeds)</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">Honey or maple sugar, for serving</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">Heavy cream, for serving</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;"><b><u>Directions</u></b></span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">In large saucepan over high heat, combine the pumpkin puree, water, milk, raisins, salt, and pumpkin pie spice (alternative spices). Bring to a boil.</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">Add the oatmeal. Turn the heat down and cook according to your oatmeal instructions; mine usually takes about 15 minutes. Stir often.</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">Meanwhile, in a small cast iron skillet over medium heat, toast the pepitas until they're fragrant and a gentle golden brown, about 10 minutes.</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif;"><span style="line-height: 13px;">Once the oatmeal is cooked (each grain should be tender), serve with honey or maple sugar on the side, pepitas to sprinkle on top, and cream if people like it more like porridge.</span></span></div>
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<span style="color: #1c1c1c; font-family: Times, Times New Roman, serif; font-size: xx-small;"><span style="line-height: 13px;">Recipe courtesy Aarti Sequeira, Food Network</span></span></div>
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-63175184375623597082014-10-18T14:57:00.003-07:002014-10-18T14:57:47.462-07:00Go Take a Hike: The Benefits of Walking Meetings<b><span style="font-size: large;">Go Take a Hike: The Benefits of Walking Meetings</span></b><br />
By: Allison D. Salibian, B.S., CPT<br />
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We've heard the phrase, "Go take a hike," and it usually signifies someone telling an adversary to take their ideology and get far away. However, research published just this year shows that sharing and discussing work-related concepts can increase ingenuity and inventiveness.<br />
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Daniel Schwartz, a professor at the Stanford Graduate School of Education, co-authored a study, <i>Give Your Ideas Some Legs</i>, showing that creative output increases by an average of 60 percent when someone is walking. "The kind of creativity we found for walking is more generative, more brainstorming [than sitting indoors]," he says.<br />
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Many business owners have embraced walking meetings. <span style="background-color: white; line-height: 19px;"><span style="font-family: Times, Times New Roman, serif;">Steve Jobs, the late founder of Apple, Facebook's Mark Zuckerberg and Jack Dorsey of Twitter have all been known to favor walking meetings. </span></span><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 19px;">Recently,</span><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 19px;"> </span><a href="http://edition.cnn.com/2013/03/20/business/walking-meetings/nilofermerchant.com" style="background-color: white; border: 0px; color: #004276; font-family: Times, 'Times New Roman', serif; font-style: inherit; font-weight: inherit; line-height: 19px; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Nilofer Merchant</a><span style="background-color: white; font-family: Times, 'Times New Roman', serif; line-height: 19px;">, a former technology executive, extolled the benefits of walk-and-talk meetings at a TED conference, noting the health advantages and the closer connections people form when away from the more traditional setting of a conference room.</span><br />
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Julia Kline, a Ph.D candidate at the University of Michigan, co-authored another study, <i>Your Brain on Speed</i>, also published this year, which found that walking speed does not diminish "spatial working ability" -- essentially the ability to walk and talk and remember items that were discussed. "These two findings really should encourage people to get out into the world and walk during their meetings," she says. "Walking meetings have become one of the ways that you can motivate the whole company to get up and get moving."</div>
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As a personal trainer, I encourage staying physically active throughout the week, warning against sedentary practices, such as eating at your desk or going home and sitting in front of the the t.v. after work. However, my eyes have been opened to another way to encourage movement. Now that I know walking speed has been shown not to negatively effect assimilation of data during walking meetings, may I suggest a HIIT training meeting? For example, 30 seconds at a quick pace where no one can really speak because of heavy breathing, followed by 2.5 minutes of slow, steady-paced walking where the content of the meeting is resumed.</div>
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Anyone out there in cyberspace up for the challenge? Let me know, and I will come lead your group's pace.</div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-27591983121167588242014-09-27T20:32:00.001-07:002014-09-27T20:32:16.097-07:00How Much is One Ounce of Meat?<h2 style="background-color: white;">
<span style="font-size: large;">How Much is One Ounce of Meat?</span></h2>
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<span style="font-size: x-small;">Copied from: http://nutrition.cedwvu.org/howmuchmeat.php</span></h4>
For my clients, who I require to input your eating habits into "My Fitness Pal" or other software, and for myself, who religiously enters every bite I take throughout the day to track calories and macronutrients:<br />
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<strong>1 ounce of meat</strong></div>
<ul style="background-color: white; font-size: 16px;">
<li>the size of a small matchbook cover (yes, that small!)<br /></li>
<li>1/4 cup tuna or ground beef<br /></li>
<li>1/2 small chicken leg or thigh<br /></li>
<li>1 slice of sandwich size meat<br /></li>
<li>1 oz. of cooked, diced meat: fill measuring cup just below the 2 ounce mark.</li>
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<strong>Substitutes for 1 ounce of meat</strong></div>
<ul style="background-color: white; font-size: 16px;">
<li>1/2 cup cooked lentils, peas or soup beans<br /></li>
<li>1 egg<br /></li>
<li>1/4 cup egg substitute<br /></li>
<li>1/3 cup nuts<br /></li>
<li>4 ounces tofu<br /></li>
<li>1 ounce hard cheese (about 1 3/4 tablespoons)</li>
</ul>
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<strong>2 ounces of meat</strong></div>
<ul style="background-color: white; font-size: 16px;">
<li>1/2 cup tuna or ground beef<br /></li>
<li>1 small chicken leg or thigh<br /></li>
<li>2 slices of sandwich size meat<br /></li>
<li>2 oz. of cooked, diced meat: fill measuring cup just below the 3 ounce mark.</li>
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<strong>3 ounces of meat</strong></div>
<ul style="background-color: white; font-size: 16px;">
<li>3 oz. of cooked, diced meat: fill measuring cup just below the 5 ounce mark.</li>
</ul>
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<div style="background-color: white; font-size: 16px; padding: 0px 5px;">
<strong>4 ounces of meat</strong></div>
<ul style="background-color: white; font-size: 16px;">
<li>4 oz. of cooked, diced meat: fill measuring cup just below the 6.5 ounce mark.</li>
</ul>
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Leanest Cuts</h2>
<div style="background-color: white; font-size: 16px; padding: 0px 5px;">
Fish (unbreaded)<br />Chicken Breast<br />Turkey Breast<br />Ground Chicken Breast<br />Ground Turkey Breast<br />Pork Tenderloin<br />Pork Loin Roast or Sirloin Chops<br />Fat Free Hot Dogs<br />Beef Eye of Round Roast<br />Beef Top Round Steak<br />Bottom Round Roast<br />Top Sirloin Steak<br />Deer Meat</div>
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Medium Fat</h2>
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Chicken, Dark Meat from Thighs or Wings<br />Turkey, Dark Meat from Thighs or Wings<br />Beef, Ground Sirloin<br />Ground Beef, 95% lean<br />Beef Chuck Shoulder Roast<br />Beef Top Round<br />Beef Tenderloin<br />Flank Steak (Beef)<br />Round Steak</div>
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High Fat, High Cholesterol</h2>
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Ground Beef (less than 95% lean)<br />Ribs (Beef or Pork)<br />Chicken - Any cut that includes skin and fat<br />Ground Chicken<br />Ground Turkey<br />Short Loin (Beef or Pork)<br />Beef Brisket<br />Sausage<br />Bacon<br />Bologna, Pepperoni, Salami<br />Spam®, Vienna Sauages<br />Regular Hot Dogs</div>
<br style="background-color: white; font-size: 16px;" /><span style="background-color: white; font-size: 16px;">- See more at: http://nutrition.cedwvu.org/howmuchmeat.php#sthash.R7gNNblG.dpuf</span>Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-73354866757086564972014-08-26T16:31:00.002-07:002014-08-26T16:32:02.574-07:00Being Fit Keeps You Mentally Ready For Work<h1 style="background-color: white; clear: both; color: midnightblue; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 1.4em; line-height: 1em; margin: 0px 0px 18px; padding: 0px;">
<span style="font-weight: normal;"><span style="color: #222222; font-size: 13px; line-height: 16.5px;">We keep hearing about how obesity can be a dangerous risk to your physical health, but according to a study from Israel in the Journal of Applied Psychology,</span><span style="color: #222222; font-size: 13px; line-height: 16.5px;"> avoiding exercise can also take a toll on your mental health</span><span style="color: #222222; font-size: 13px; line-height: 16.5px;">, leading to depression and greater burnout rates at work.</span></span></h1>
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Researchers found that employees who engaged in physical activity were less likely to experience a deterioration of their mental health, including symptoms of burnout and depression. The best benefits were achieved among those<u> exercising for four hours per week – they were approximately half as likely to experience deterioration in their mental state as those who did no physical activity</u>.<br />
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Depression is a clinical mood disorder, and burnout is defined by physical, cognitive, and emotional exhaustion. Both contribute to a possible “spiral of loss” where the loss of one resource, such as a job, could have a domino effect and lead to the loss of other resources such as one’s home, marriage, or sense of self-worth.<br />
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The study was originally designed to examine the relationship between depression and burnout by assessing the personal, occupational, and psychological states of 1,632 healthy workers in both the private and public sectors. Participants completed questionnaires when they came to medical clinics for routine check-ups and had three follow-up appointments over a period of nine years.<br />
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The results indicate that an increase in depression predicts an increase in job burnout over time, and vice versa. But for the first time, the researchers also considered the participants’ levels of physical activity, defined as any activity that increases heart rate and makes you sweat. The participants were divided into four groups: one that did not engage in physical activity; a second that did 75 to 150 minutes of physical activity a week; a third that did 150 to 240 minutes a week; and a fourth that did more than 240 minutes a week.<br />
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Depression and burnout rates were clearly the highest among the group that did not participate in physical activity. The more physical activity that participants engaged in, the less likely they were to experience elevated depression and burnout levels during the next three years. The optimal amount of physical activity was a <u>minimum of 150 minutes per week</u>, where its benefits really started to take effect. In those who engaged in<u> 240 minutes of physical activity or more, the impact of burnout and depression was almost nonexistent</u>. But even 150 minutes a week will have a positive impact.<br />
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Exercise and being fit helps people to deal with their workday, improving self-efficacy and self-esteem, and preventing the spiral of loss. Most stress management programs focus on reducing stressful situations such as workload and the environment. However, as successful as these might be, life still throws us some stressful situations to deal with. Being fit and exercising regularly is the best way to <em>be prepared</em> as the Scouts would say.<br />
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You can’t, and don’t want to, remove all stress from your life (only dead people have no stress), but<b> being fit is your best defense against the negative effects of stress.</b></div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-54408095480604616452014-08-20T22:10:00.002-07:002014-08-20T22:10:50.846-07:00The Myth About the Fat-Burning Zone<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 18px;">The body </span><span style="background-color: white; color: #333333; line-height: 18px;">does</span><span style="background-color: white; color: #333333; line-height: 18px;"> burn a higher percentage of <u>calories from fat</u> in the "fat burning zone" (60-65% of your maximum heart rate). However, at higher intensities (70-90% of your maximum heart rate), you burn a </span><span style="background-color: white; color: #333333; line-height: 18px;">greater number of <u>overall calories</u></span><span style="background-color: white; color: #333333; line-height: 18px;">, which is what ultimately matters when it comes to losing weight. </span><span style="background-color: white; color: #333333; line-height: 18px; text-decoration: inherit;">T</span><span style="background-color: white; color: #333333; line-height: 18px; text-decoration: inherit;">he chart below details the fat calories expended by a 130-pound woman during "cardio" exercise. </span></span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 18px; text-decoration: inherit;">As you can see, lower intensity workouts will burn half of the total calories from fat stores in your body, rather than from muscle or sugar. However, high intensity workouts yield more calories burned per minute. Additionally, the excessive post-exercise oxygen consumption (epoc) is higher after high-intensity workouts, leading to increased metabolism and prolonged breakdown of fat stores. </span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 18px; text-decoration: inherit;">So, even though it is harder to work out at higher intensitites, wouldn't you rather make every minute count AND increase your chance of prolonged fat breakdown? Try it ... create the crave for harder workouts!</span><br />
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<tr><td style="vertical-align: top;"></td><td align="center" style="vertical-align: top;"><b>Low Intensity - 60-65% MHR</b></td><td align="center" style="vertical-align: top;"><b>High Intensity - 80-85% MHR</b></td></tr>
<tr><td style="vertical-align: top;">Total Calories expended per min.</td><td align="center" style="vertical-align: top;">4.86</td><td align="center" style="vertical-align: top;">6.86</td></tr>
<tr><td style="vertical-align: top;">Fat Calories expended per min.</td><td align="center" style="vertical-align: top;">2.43</td><td align="center" style="vertical-align: top;">2.7</td></tr>
<tr><td style="vertical-align: top;">Total Calories expended in 30 min.</td><td align="center" style="vertical-align: top;">146</td><td align="center" style="vertical-align: top;">206</td></tr>
<tr><td style="vertical-align: top;">Total Fat calories expended in 30 min.</td><td align="center" style="vertical-align: top;">73</td><td align="center" style="vertical-align: top;">82</td></tr>
<tr><td style="vertical-align: top;">Percentage of fat calories burned</td><td align="center" style="vertical-align: top;">50%</td><td align="center" style="vertical-align: top;">39.85%</td></tr>
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<span style="bottom: -0.5em; position: relative; vertical-align: baseline;">Source: From <i>The 24/5 Complete Personal Training Manual, </i>24 Hour Fitness, 2000</span></div>
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-21186618078565563662014-08-19T19:14:00.000-07:002014-08-19T21:21:14.757-07:00For those who say they don't believe:Many of my clients, jokingly or not, say they don't believe that I was very overweight. For those of you who have either said it to my face, behind my back or in your heads, here's proof. I'm proud of the hard work and determination I have exhibited throughout my physical transformation. I'm also blessed that I still feel like that happy, young mommy that I did 3 years ago. I'm actually more complete of a person now, I think. I hope to portray that confidence, character, hopefulness and happiness to my clients, friends and family every day, no matter how I look on the outside.<br />
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Left: 168 lbs. Right: 118 lbs</div>
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Body Fat %: 32 Body Fat %: 12</div>
<br />Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-60216375065362195802014-07-24T14:15:00.000-07:002014-07-24T14:15:08.327-07:0010 Awesome Weight-Loss Tips from Women Who've Transformed Their Bodies<div style="text-align: center;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><u>10 Awesome Weight-Loss Tips from Women Who've Transformed Their Bodies</u></span></div>
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<span style="background-color: white; color: #999999; font-family: Arial; font-size: 12px; text-align: left; text-transform: uppercase;">PUBLISHED: APRIL 29, 2014 | BY </span><a data-ls-seen="1" href="http://www.womenshealthmag.com/author/kenny-thapoung" sl-processed="1" style="background-color: white; border: none; color: #999999; font-family: Arial; font-size: 12px; outline: none; text-align: left; text-decoration: none; text-transform: uppercase;" target="_blank">KENNY THAPOUNG</a>, <span style="color: #999999; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Modified by: Alli Salibian</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 17px; text-align: left;">Slimming down isn't easy—it takes time and commitment to reach your weight-loss goals. That said, it's definitely not </span><em style="background-color: white; line-height: 17px; text-align: left;">impossible</em><span style="background-color: white; line-height: 17px; text-align: left;">. But don't take our word for it. Check out these totally doable weight-loss tips* from real-life</span><span style="background-color: white; line-height: 17px; text-align: left;"> </span><a href="http://www.womenshealthmag.com/tags/success-stories" style="background-color: white; border: none; color: #007ca8; text-align: left; text-decoration: none;" target="_blank">success stories</a><span style="background-color: white; line-height: 17px; text-align: left;">. Hey—if it worked for them, it could work for you, too!</span></span></div>
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<span class="hd" style="font-weight: bold;">*Ask for Professional Help</span></div>
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When her weight-loss progress plateaued, Jennifer Sierra hired a personal trainer to whip her into shape. As a result, she was able to lose 65 pounds. "Going into the weight room for the first time can be scary, yes, but most people are thrilled to help you," she says. "Just ask." Check out these <a href="http://www.womenshealthmag.com/fitness/find-personal-trainer" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">tips to pick the best trainer</a> for you.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/weight-loss-success-jennifer-sierra" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">Before and After Weight Loss Success Story: "I have no limits now!"</a></div>
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<span class="hd" style="font-weight: bold;">*Start Now</span></div>
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At 22 years old, Brittany Hicks dropped 110 pounds. "Any age is the right age to make a change," she says. "You have so much life left!" It's <em>never</em> too late—or too early—to begin leading a healthier lifestyle. Start with these <a href="http://www.womenshealthmag.com/health/healthy-lifestyle-over-30" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">30 health choices</a> that you can make right now.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/brittany-hicks" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">Before and After: Brittany Hicks' 110-Pound Weight Loss Transformation</a></div>
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<li style="clear: both; margin: 0px; min-height: 107px; padding: 0px;"><span style="font-size: 12px;"><img alt="" height="100" src="http://www.womenshealthmag.com/files/wh6_uploads/images/awesome-success-04.jpg" style="border: 1px solid rgb(0, 0, 0); float: left; margin: 15px 0px 0px; padding: 0px;" width="100" /></span><div style="float: right; margin-bottom: 10px; padding: 15px 0px 0px; width: 488px;">
<span class="hd" style="font-weight: bold;">*Find a Workout You Love</span></div>
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"Whether it's pole dancing or barre exercises, try different things to learn what you like to do," says Yasmine Farazian, who lost 50 pounds (and has maintained her new weight). "If you don't enjoy it, you won't keep up with it." Need some ideas? Luckily, we've got tons of <a href="http://www.womenshealthmag.com/tags/workouts" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">workouts</a> and <a href="http://www.womenshealthmag.com/tags/fitness-plans" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">training plans</a> for you to try. </div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/yasmine-farazian" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">"I Never Knew I Could Love My Body"—How One Woman Lost 50 pounds</a></div>
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<li style="clear: both; margin: 0px; min-height: 107px; padding: 0px;"><span style="font-size: 12px;"><img alt="" height="100" src="http://www.womenshealthmag.com/files/wh6_uploads/images/awesome-success-05.jpg" style="border: 1px solid rgb(0, 0, 0); float: left; margin: 15px 0px 0px; padding: 0px;" width="100" /></span><div style="float: right; margin-bottom: 10px; padding: 15px 0px 0px; width: 488px;">
<span class="hd" style="font-weight: bold;">*Know What's on the Menu</span></div>
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Here's one way to stick with your diet while eating out: "I look up restaurants' nutritional info online before I go out to eat so I can choose wisely," says Larissa Regetto, who lost more than 100 pounds. And for menus you can't find online, these <a href="http://www.womenshealthmag.com/weight-loss/healthy-restaurant-tips" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">restaurant eating strategies</a> will help you stay trim.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/larissa-reggetto-weight-loss" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">"I'm not afraid of anything now!"</a></div>
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<li style="clear: both; margin: 0px; min-height: 107px; padding: 0px;"><span style="font-size: 12px;"><img alt="" height="100" src="http://www.womenshealthmag.com/files/wh6_uploads/images/awesome-success-06.jpg" style="border: 1px solid rgb(0, 0, 0); float: left; margin: 15px 0px 0px; padding: 0px;" width="100" /></span><div style="float: right; margin-bottom: 10px; padding: 15px 0px 0px; width: 488px;">
<span class="hd" style="font-weight: bold;">*Plan Ahead</span></div>
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Jen Tallman got into the habit of prepping her meals and snacks on Sunday so that she'd be set with healthy food all week long. Now she's 90 pounds lighter—and she crushed her first marathon! Redefine what #SundayFunday means with these <a href="http://www.womenshealthmag.com/weight-loss/how-to-lose-weight-in-a-week" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">three smart weight-loss tricks</a> you can do this weekend.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/real-weight-loss" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">How One Woman Lost 90 Pounds</a></div>
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<li style="clear: both; margin: 0px; min-height: 107px; padding: 0px;"><span style="font-size: 12px;"><img alt="" height="100" src="http://www.womenshealthmag.com/files/wh6_uploads/images/awesome-success-07.jpg" style="border: 1px solid rgb(0, 0, 0); float: left; margin: 15px 0px 0px; padding: 0px;" width="100" /></span><div style="float: right; margin-bottom: 10px; padding: 15px 0px 0px; width: 488px;">
<span class="hd" style="font-weight: bold;">*Shop the Edges of the Grocery Store</span></div>
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"That's where most of your fresh, nutrient-packed vegetables and produce are," says Erika Haley, who shed 55 pounds. "All of the processed junk is found in the middle of the market, so if you avoid that area, you're good." Another helpful hint: <a href="http://www.womenshealthmag.com/nutrition/the-worst-time-to-grocery-shop" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">Never hit the supermarket on an empty stomach</a>; otherwise, you might cave to cravings.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/weight-loss-before-and-after" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">"How I Lost 55 Pounds"</a></div>
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<li style="clear: both; margin: 0px; min-height: 107px; padding: 0px;"><span style="font-size: 12px;"><img alt="" height="100" src="http://www.womenshealthmag.com/files/wh6_uploads/images/awesome-success-08.jpg" style="border: 1px solid rgb(0, 0, 0); float: left; margin: 15px 0px 0px; padding: 0px;" width="100" /></span><div style="float: right; margin-bottom: 10px; padding: 15px 0px 0px; width: 488px;">
<span class="hd" style="font-weight: bold;">*Outsmart Temptation</span></div>
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What helped mom Zakiee Labib lose 104 pounds? Kicking temptation to the curb. "I bring only my plate of food into the dining room," she says. "Serving meals family-style leads to eating more just because the food is in front of you." This <a href="http://www.womenshealthmag.com/weight-loss/willpower" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">simple way to fight tempting foods</a> is also helpful.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/mom-weight-loss" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">Weight Loss Success Story: Zakiee Labib</a></div>
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<li style="clear: both; margin: 0px; min-height: 107px; padding: 0px;"><span style="font-size: 12px;"><img alt="" height="100" src="http://www.womenshealthmag.com/files/wh6_uploads/images/awesome-success-09.jpg" style="border: 1px solid rgb(0, 0, 0); float: left; margin: 15px 0px 0px; padding: 0px;" width="100" /></span><div style="float: right; margin-bottom: 10px; padding: 15px 0px 0px; width: 488px;">
<span class="hd" style="font-weight: bold;">*Up Your Protein Intake</span></div>
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Mandy Martin lost more than 50 pounds. One of her tricks? Consuming more protein at breakfast. And as science would have it, a recent study found that <a href="http://www.womenshealthmag.com/weight-loss/high-protein-breakfast" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">protein helps keeps you satisfied for longer</a>. Get more of the filling nutrient with these <a href="http://www.womenshealthmag.com/weight-loss/high-protein-recipes" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">seven tasty recipes</a>.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/diets-that-work" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">How One Woman Lost 50+ Pounds</a></div>
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<span class="hd" style="font-weight: bold;">*Strength Train<span style="font-size: 12px;"> </span></span></div>
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You've heard it before, and Krystal Sanders wants to remind you again: "Don't be all cardio all the time," she says. "Lift weights. Replacing fat with muscle means you can burn more calories without even trying." If Krystal's 65-pound weight loss isn't convincing enough, research says that <a href="http://www.womenshealthmag.com/fitness/weight-exercises-women" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">weight lifting can help you burn 40 percent more fat</a>. Yeah, we thought that'd change your mind.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/65-pound-weight-loss" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">Weight-Loss Success Story: She Lost 65 Pounds</a></div>
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<span class="hd" style="font-weight: bold;">*Ditch the All-or-Nothing Mentality</span></div>
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Miss America Nina Davuluri lost 55 pounds with this trick: "If you fall off track and scarf down an unhealthy meal, that's fine," says Nina. "Eat better the next meal—not the next day." Smart advice since letting yourself go nuts since you "already blew it" can seriously derail your weight-loss efforts.</div>
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<strong>READ MORE:</strong> <a href="http://www.womenshealthmag.com/weight-loss/miss-america-weight-loss" style="border: none; color: #007ca8; line-height: normal; text-decoration: none;" target="_blank">Miss America's Amazing Weight-Loss Transformation</a></div>
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-5413444689036610312014-07-19T20:47:00.000-07:002014-07-19T20:48:02.251-07:00See, I told you "cardio" doesn't really help you lose fat - New Scientific Evidence!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBzUBXATNR5zIHlGyzsDFQkGUJ8dLOqrKzzhBymKPCQmjJlh1wI7dPQ4XwUYOJiQVVQ__2X77KLzRNjyhOtChZWL2iQ2Bq3lmb0IOdJmQk9ai4w2N6lRXrvKkMJjl0hhHNYpFjO_UN8qc/s1600/fatlossblueprint.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBzUBXATNR5zIHlGyzsDFQkGUJ8dLOqrKzzhBymKPCQmjJlh1wI7dPQ4XwUYOJiQVVQ__2X77KLzRNjyhOtChZWL2iQ2Bq3lmb0IOdJmQk9ai4w2N6lRXrvKkMJjl0hhHNYpFjO_UN8qc/s1600/fatlossblueprint.jpg" height="165" width="200" /></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u><b>Spoiler Alert: "Cardio" doesn't really help you lose fat!</b></u></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b> </b> </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Aerobic activity, aka. "cardio", has been highly correlated with better cardiovascular health, mental health, increased energy and decreased hunger, to name a few benefits. However, it has recently been shown to have negligible effect on burning body fat. Sure, there are videos and workout plans that claim certain heart rates are in the "fat burn zone" (<span style="background-color: white; line-height: 18.200000762939453px;">55%-65% of your max heart rate). However, that "zone" is a misnomer. It doesn't mean, "Stay in that zone if you want to burn fat." It does mean, "You will </span></span><span style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; text-decoration: inherit;">burn a higher percentage of calories from fat </span><span style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">in that zone"</span><span style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; text-decoration: inherit;">, rather than burning calories from sugar or muscle in the body. However, at higher intensities (70-90% of your max HR), you burn a </span><span style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; text-decoration: inherit;">greater number of overall calories<i> </i>during <i>and</i> after your workout</span><span style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; text-decoration: inherit;">, which is what matters most when it comes to losing fat. </span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Below is a comprehensive look at high-intensity interval training (HIIT), also known as high-intensity intermittent exercise (HIIE). This type of exercise has been my go-to for my own workouts, as well as</span><b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u> </u></b><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><u>the only way I train my clients</u>. Of course, I prescribe "cardio" on my clients' days apart from me, but I never assume that is going to be the activity that causes them to lose weight. The article below </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">is a fascinating read, and I have </span><b style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">bolded</b><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> content that I think you should not miss!</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><u>High-Intensity Intermittent Exercise and Fat Loss</u></b></span><br />
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<span class="cit">J Obes. 2011; 2011: 868305.</span></div>
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<span class="fm-vol-iss-date">Published online Nov 24, 2010.</span></div>
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<span style="background-color: transparent;">Stephen H. Boutcher</span></div>
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<b><u><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Abstract</span></u></b><br />
<span style="background-color: white; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21.998762130737305px;"><b>The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition.</b> For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined. Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness. <b>HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.</b> This review summarizes the results of HIIE studies on fat loss, fitness, insulin resistance, and skeletal muscle. Possible mechanisms underlying HIIE-induced fat loss and implications for the use of HIIE in the treatment and prevention of obesity are also discussed.</span><br />
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<b><u><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1. Introduction</span></u></b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;"><b>Most exercise protocols designed to induce fat loss have focused on regular steady state exercise such as walking and jogging at a moderate intensity. Disappointingly, these kinds of protocols have led to negligible weight loss [1, 2]. Thus, exercise protocols that can be carried out by overweight, inactive individuals that more effectively reduce body fat are required.</b> Accumulating evidence suggests that high-intensity intermittent exercise (HIIE) has the potential to be an economical and effective exercise protocol for reducing fat of overweight individuals.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">HIIE protocols have varied considerably but typically involve repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest. The length of both the sprint and recovery periods has varied from 6 s to 4 min. Most commonly the sprints are performed on a stationary cycle ergometer at an intensity in excess of 90% of maximal oxygen uptake (V˙O2max ). Subjects studied have included adolescents, young men and women, older individuals, and a number of patient groups [3–12]. <b>The most utilized protocol in past research has been the Wingate test which consists of 30 s of all-out sprint with a hard resistance [13]. Subjects typically perform the Wingate test 4 to 6 times separated by 4 min of recovery. This protocol amounts to 3 to 4 min of exercise per session with each session being typically performed 3 times a week for 2 to 6 weeks.</b> Insight into the skeletal muscle adaptation to HIIE has mainly been achieved using this type of exercise [13]; however, <b>as this protocol is extremely hard, subjects have to be highly motivated to tolerate the accompanying discomfiture</b>. Thus, the Wingate protocol is likely to be unsuitable for most overweight, sedentary individuals interested in losing fat. Other less demanding HIIE protocols have also been utilised. For example, we have used an 8-second cycle sprint followed by 12 s of low intensity cycling for a period of 20 min [5]. Thus, instead of 4 to 6 sprints per session, as used in Wingate protocol studies, subjects using the 8 s/12 s protocol sprint 60 times at a lower exercise intensity. Total sprint time is 8 min with 12 min of low intensity cycling. For the HIIE Wingate protocols, total exercise time is typically between 3 to 4 min of total exercise per session. Thus, one of the characteristics of HIIE is that it involves markedly lower training volume making it a time-efficient strategy to accrue adaptations and possible health benefits compared to traditional aerobic exercise programs. This review summarises results of research examining the effect of different forms of HIIE on fitness, insulin resistance, skeletal muscle, subcutaneous, and abdominal fat loss.</span></span><br />
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<b><u><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2. Acute Response and Chronic Adaptations to High-Intensity Intermittent Exercise</span></u></b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Acute responses to HIIE that have been identified include heart rate, hormones, venous blood glucose, and lactate levels, autonomic, and metabolic reactivity. <b>Heart rate response is dependent on the nature of the HIIE protocol but typically is significantly elevated during exercise and declines during the period between sprint and recovery.</b> For example, Weinstein et al. [14], using the Wingate protocol, recorded peak heart rates of 170 bpm immediately after a 30-second maximal all-out cycle sprint. Heart rate response to the 8 s/12 s protocol typically averages around 150 bpm after 5 min of HIIE which increases to 170 bpm after 15 min of HIIE [15]. In this protocol, there is typically a small heart rate decrease of between 5–8 bpm during each 12-second recovery period. A similar pattern of heart rate response was found for an HIIE protocol consisting of ten 6-second sprints interspersed with 30 s recovery. Heart rate increased to 142 bpm after the first sprint and then increased to 173 bpm following sprint ten [16].</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Hormones that have been shown to increase during HIIE include catecholamines, cortisol, and growth hormones.</b> Catecholamine response has been shown to be significantly elevated after Wingate sprints for both men and women [17, 18]. Catecholamine response to HIIE protocols that are less intensive than the Wingate protocol have also been shown to be elevated. For example, Christmass et al. [19] measured catecholamine response to long (24 s/36 s recovery) and short (6 s/9 s recovery) bout intermittent treadmill exercise and found that norepinephrine was significantly elevated postexercise. Also Trapp et al. [15] found significantly elevated epinephrine and norepinephrine levels after 20 min of HIIE cycle exercise (8 s/12 s and 12 s/24 s protocols) in trained and untrained young women. Bracken et al. [16] examined the catecholamine response of 12 males who completed ten 6-second cycle ergometer sprints with a 30-second recovery between each sprint. From baseline, plasma epinephrine increased 6.3-fold, whereas norepinephrine increased 14.5-fold at the end of sprinting (Figure 1). The significant catecholamine response to HIIE is in contrast to moderate, steady state aerobic exercise that results in small increases in epinephrine and norepinephrine [20]. The HIIE catecholamine response is an important feature of this type of exercise as catecholamines, especially epinephrine, have been shown to drive lipolysis and are largely responsible for fat release from both subcutaneous and intramuscular fat stores [21]. Significantly, more β-adrenergic receptors have been found in abdominal compared to subcutaneous fat [22] suggesting that HIIE may have the potential to lower abdominal fat stores. Aerobic endurance training increases β-adrenergic receptor sensitivity in adipose tissue [23]. Interestingly, in endurance trained women, β-adrenergic sensitivity was enhanced, whereas the sensitivity of the anti-lipolytic α2 receptors was diminished [24]. However, no data are available concerning HIIE training effects on β or α2 adrenergic receptor sensitivity of human adipocytes.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Venous blood lactate response to the Wingate test protocols has typically ranged from 6 to 13 mmol·L−1. Lactate levels after the Wingate test are typically higher in trained anaerobic athletes and have been shown to be similar [18] and lower for trained women compared to trained men [17]. Lactate levels gradually increase during longer, lower intensity HIIE protocols. Trapp et al. [15] showed that 8 s/12 s HIIE for 20 min increased plasma lactate levels between 2 and 4 mmol·L−1 after 5 min of HIIE for both trained cyclists and untrained females. Lactate rose to between 4 and 5 mmol·L−1after 15 min of HIIE. During a 12 s/24 s HIIE condition lactate levels of the untrained were similar but were significantly higher for the trained female cyclists (between 7 and 8 mmol·L−1after 15 min). Despite increasing lactate levels during HIIE exercise, it appears that free fatty acid transport is also increased. For example, a 20-minute bout of 8 s/12 s HIIE produced increased levels of glycerol indicating increased release of fatty acids [15] which peaked for untrained women after 20 min and after 10 min of HIIE for trained women.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>HIIE appears to result in significant increases in blood glucose that are still elevated 5 min [29] and 30 min postexercise</b> [18]. HIIE appears to have a more dramatic effect on blood glucose levels of exercising type 1 diabetic individuals. Bussau et al. [28] examined the ability of one 10-second maximal sprint to prevent the risk of hypoglycemia typically experienced after moderate aerobic exercise in type I diabetics. Twenty minutes of moderate-intensity aerobic exercise resulted in a significant fall in glycemia. However, one 10-second sprint at the end of the 20-minute aerobic exercise bout opposed a further fall in glycemia for 120 minutes, whereas in the absence of a sprint, glycemia decreased further after exercise. The stabilization of glycemia in the sprint trials was associated with elevated levels of catecholamines, growth hormone, and cortisol. In contrast, these hormones remained at near baseline levels after the 20 min of aerobic exercise. Thus, one 10-second all out sprint significantly increased glucose, catecholamines, growth hormone, and cortisol of type 1 diabetic individuals for 5 min after HIIE. Authors suggest that the addition of one 10-second sprint after moderate intensity aerobic exercise can reduce hypoglycemia risk in physically active individuals who possess type 1 diabetes.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Autonomic function has been analyzed after HIIE by assessing heart rate variability. <b>Parasympathetic activation was found to be significantly impaired in a 10-minute recovery period after repeated sprint exercise [30] and a 1-hour recovery period [31] in trained subjects.</b> Buchhiet et al. [30] have suggested that parasympathetic or vagal impairment is caused by the heightened sympathetic activity that occurs during HIIE exercise and the persistent elevation of adrenergic factors and local metabolites during recovery (e.g., epinephrine, norepinephrine, and venous blood lactate).</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>With regard to metabolic response, HIIE initially results in decreased adenosine triphosphate (ATP) and phosphocreatine (PCr) stores followed by decreased glycogen stores [32] through anaerobic glycolysis [33]. </b>Gaitanos et al. [29] have suggested that towards the end of an HIIE session, which consists of numerous repeat sprints (e.g., ten 6-second bouts of maximal sprinting), an inhibition of anaerobic glycogenolysis may occur. These authors have further suggested that at the end of the HIIE bout, ATP resynthesis may be mainly derived from PCr degradation and intramuscular triacylglycerol stores. However, this pattern of fuel utilization during HIIE has not been demonstrated in humans. After hard, all-out HIIE exercise, complete phosphagen recovery may take 3-4 min but complete restoration of pH and lactate to pre-exercise levels may take hours [33]. The recovery of the exercising muscle after HIIE to its pre-exercise state is undetermined. After a hard bout of aerobic exercise, recovery has typically been found to be biphasic with an initial rapid phase of recovery lasting 10 s to a few minutes followed by a slower recovery phase lasting from a few minutes to hours [33]. During recovery, oxygen consumption is elevated to help restore metabolic processes to baseline conditions. The postexercise oxygen uptake in excess of that required at rest has been termed excess postexercise oxygen consumption (EPOC). EPOC during the slow recovery period has been associated with the removal of lactate and H+, increased pulmonary and cardiac function, elevated body temperature, catecholamine effects, and glycogen resynthesis [33]. Although EPOC does not appear to have been assessed after HIIE, it is enhanced after split aerobic exercise sessions. For example, magnitude of EPOC was significantly greater when 30-minute [34] and 50-minute [35] aerobic exercise sessions were divided into two parts. Also an exponential relationship between aerobic exercise intensity and EPOC magnitude has been demonstrated [36]. With regard to HIIE, it is feasible that the significant increase in catecholamines (Figure 1) and the accompanying glycogen depletion described earlier could induce significant EPOC. However, aerobic exercise protocols resulting in prolonged EPOC have shown that the EPOC comprises only 6–15% of the net total exercise oxygen cost [36]. Laforgia et al. [36] have concluded that the major impact of exercise on body mass occurs via the energy expenditure accrued during actual exercise. Whether HIIE-induced EPOC is one of the mechanisms whereby this unique form of exercise results in fat loss needs to be determined by future research. In summary, acute responses to a bout of HIIE include significant increases in heart rate, catecholamines, cortisol, growth hormone, plasma lactate and glucose levels, glycerol, and a significant decrease in parasympathetic reactivation after HIIE, and depletion of ATP, PCr, and glycogen stores.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Chronic responses to HIIE training include increased aerobic and anaerobic fitness, skeletal muscle adaptations, and decreased fasting insulin and insulin resistance (Table 1). Surprisingly, aerobic fitness has been shown to significantly increase following minimal bouts of HIIE training. </b>For example, Whyte et al. [45] carried out a 2-week HIIE intervention with three HIIE sessions per week consisting of 4 to 6 Wingate tests with 4 min of recovery. Previously, untrained males increased their V˙O2max by 7%. Increases in V˙O2max of 13% for an HIIE program also lasting 2 weeks have been documented [42]. HIIE protocols lasting 6 to 8 weeks have produced increases in V˙O2max of 4% [37] and 6–8% [39]. Longer Wingate-type HIIE programs lasting 12 to 24 weeks have recorded large increases in V˙O2max of 41% [40] and 46% [6] in type 2 diabetic and older cardiac rehabilitation patients. The less intense protocols (8 s/12 s) coupled with longer duration conducted over 15 and 12 weeks resulted in a 24% [5] and 18% increase [46] in V˙O2max . Collectively, these results indicate that participation in differing forms of HIIE by healthy young adults and older patients, lasting from 2 to 15 weeks, results in significant increases in V˙O2max from between 4% to 46% (Table 1). Mechanisms underlying the aerobic fitness response to HIIE are unclear although a major contributor is phosphocreatine degradation during repeated HIIE. Using thigh cuff occlusion to prevent PCr resynthesis during recovery, Trump et al. [47] showed that PCr contributed approximately 15% of the total ATP provision during a third 30-second bout of maximal isokinetic cycling. Muscle glycogenolysis made a minor contribution to ATP provision during the third 30-second bout indicating that aerobic metabolism was the major source of ATP during repeated sprinting. Similarly, Putman et al. [48] showed that repeated bouts of HIIE resulted in a progressive increase in ATP generation so that by the third out of five 30-second Wingate bouts, the majority of ATP was generated oxidatively.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Other mechanisms underlying the HIIE increase in aerobic power are undetermined but may involve increased stroke volume induced by enhanced cardiac contractility [39], enhanced mitochondrial oxidative capacity, and increased skeletal muscle diffusive capacity [10]. There is also evidence indicating that muscle aerobic capacity is increased following HIIE due to increases in PGC-1a mediated transcription [49] occurring via AMPK activation [50]. Harmer et al. [7] have suggested that these marked oxidative adaptations in the exercising muscle are likely to underlie the significant increases in peak and maximal oxygen uptake documented after regular HIIE.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Anaerobic capacity response to HIIE has typically been assessed by measuring blood lactate levels to a standardized exercise load or anaerobic performance on a Wingate test. A number of studies have demonstrated that HIIE lasting from 2 to 15 weeks results in significant increases in anaerobic capacity from between 5% to 28%. For example, Tabata et al. [51] used a 20 s/10 s protocol and found that in previously untrained males, anaerobic capacity, measured by maximal accumulated O2 deficit, was increased by 28%. Whyte et al. [45] carried out a 2-week HIIE intervention and found that previously untrained males increased their anaerobic capacity by 8%, whereas Burgomaster et al. [32] found that Wingate test performance was increased by 5.4% after two weeks of HIIE.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>A number of studies have taken muscle biopsies after Wingate test performance in order to examine skeletal muscle adaptations. </b>In a series of studies, Gibala et al. [13, 52] have consistently found increased maximal activity and protein content of mitochondrial enzymes such as citrate synthase and cytochrome oxidase after HIIE training. For example, Talanian et al. [42] carried out an HIIE intervention that consisted of 2 weeks of HIIE exercise performed seven times with each session consisting of ten 4-minute bouts at 90% V˙O2max separated by 2-minute resting intervals. V˙O2max was increased by 13% and plasma epinephrine and heart rate were lower during the final 30 min of a 60-minute cycling steady state exercise trial at 60% of pretraining V˙O2max . Exercise whole body fat oxidation also increased by 36%, and net glycogen use was reduced during the steady state cycling trial. HIIE significantly increased muscle β hydroxyacyl coenzyme A dehydrogenase and citrate synthase. Total muscle plasma membrane fatty acid binding protein content also increased significantly after HIIE. Thus, seven sessions of HIIE, over two weeks, induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. Other studies have found similar results with studies reporting large increases in citrate synthase maximal activity after 2 weeks [32] and 6 weeks of HIIE [37]. Similarly, β hydroxyacyl coenzyme A dehydrogenase activity, which catalyzes a key rate-limiting enzyme step in fat oxidation, also significantly increased after HIIE training [38]. Increases in oxidative muscle metabolism (e.g., hexokinase and citrate synthase activity) after 7 weeks of HIIE training with type 1 diabetic individuals have also been documented [7]. Collectively, markers of muscle oxidative capacity have been shown to significantly increase after six sessions of HIIE lasting as little as 2 weeks. Glycolytic enzyme content and activity has also been shown to increase after exposure to HIIE. Tremblay et al. [38] have shown that 16 weeks of HIIE significantly increased phosphofructokinase levels which is a key rate limiting enzyme in glycolysis, whereas Macdougall et al. [53] also showed increases in phosphofructokinase with a Wingate-type protocol carried out for 7 weeks.<b> In summary, Wingate test HIIE protocols of between one and seven weeks have demonstrated marked increases in skeletal muscle capacity for fatty acid oxidation and glycolytic enzyme content and activity.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The effect of HIIE training on fasting insulin and insulin resistance is shown in Table 1. As can be seen all studies that have assessed insulin response to HIIE have recorded significant improvements of between 23% and 58% increase in insulin sensitivity. Insulin sensitivity has typically been assessed by measuring fasting insulin, HOMA-IR, and by glucose tolerance tests. In healthy, nondiabetic individuals, the improvement in fasting insulin and insulin resistance has ranged from 23% to 33% [37, 39, 42, 45], whereas in individuals possessing type 2 diabetes, two studies have reported greater insulin sensitivity improvements of 46% [40] and 58% [8]. Babraj et al. [4] used a glucose tolerance test to assess insulin sensitivity after an intervention that consisted of 2 weeks of HIIE performed three times per week with each session consisting of four to six 30-second all out sprints separated by resting interval of between 2 to 4 min. Glucose (12%) and insulin areas under the curve (37%) were significantly attenuated with a sustained improved insulin action until at least three days after the last exercise session. This was achieved without a change in body weight and with a total exercise energy increase of only 500 kcal for the two weeks. Authors suggest that the small increase in energy expenditure contrasts to the 2000–3000 kcal per week experienced during a typical aerobic training program. The mechanism(s) underlying these large increases in insulin sensitivity reported in these studies is likely due to the skeletal muscle adaptations previously discussed involving marked increases in skeletal muscle capacity for fatty acid oxidation and glycolytic enzyme content [25]. In summary, chronic exposure to HIIE results in significant increases in aerobic and anaerobic fitness, increased skeletal muscle capacity for fatty acid oxidation and glycolytic enzyme content, and increased insulin sensitivity.</span></span><br />
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<b><u><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3. High-Intensity Intermittent Exercise and Fat Loss</span></u></b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">The majority of research examining HIIE has focused on short-term (2 to 6 weeks) programs on skeletal muscle adaptation [13]. However, some studies have utilized longer programs to determine the effect of HIIE on subcutaneous and abdominal fat loss. For example, Tremblay et al. [38] compared HIIE and steady state aerobic exercise and found that after 24 weeks subjects in the HIIE group lost more subcutaneous fat, as measured by skin folds, compared to a steady state exercise group when exercise volume was taken into account (Table 1). More recently, Trapp et al. [5] conducted an HIIE program for 15 weeks with three weekly 20-minute HIIE sessions in young women. HIIE consisted of an 8-second sprint followed by 12 s of low intensity cycling. Another group of women carried out an aerobic cycling protocol that consisted of steady state cycling at 60% V˙O2max for 40 min. Results showed that women in the HIIE group lost significantly more subcutaneous fat (2.5 kg) than those in the steady state aerobic exercise program (Figure 2(a)). Dunn [46] used a similar HIIE protocol together with a fish oil supplementation and a Mediterranean diet for 12 weeks. In 15 overweight young women, the combination of HIIE, diet, and fish oil resulted in a 2.6 kg reduction in subcutaneous fat (8%) and a 36% increase in insulin sensitivity (Table 1). The amount of subcutaneous fat lost was similar to that observed in the Trapp et al. [5] study suggesting that shorter HIIE interventions (12 versus 15 weeks) are also effective for reducing subcutaneous fat.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">With regard to abdominal fat, Trapp et al. [5] found that 15 weeks of HIIE led to significantly reduced abdominal fat (.15 kg) in untrained young women (Figure 2(b)), whereas Dunn [46] found that 12 weeks of HIIE led to a.12 kg decrease in abdominal fat. As women in these studies possessed relatively low abdominal fat levels, it is possible that the greater abdominal fat of men may demonstrate greater reductions after HIIE. For example, Boudou et al. [8], in a study involving older type 2 diabetic males, found that after 8 weeks of HIIE no change in body mass occurred; however, abdominal adiposity was decreased by 44% (Table 1). Mourier et al. [40] found a 48% reduction in visceral fat, measured by MRI, compared to an 18% decrease in subcutaneous fat following an exercise regimen consisting of steady state exercise two days per week and HIIE one day a week for 8 weeks in type 2 diabetic men and women. Tjønna et al. [3] examined 32 middle-aged metabolic syndrome men and women who performed 16 weeks of HIIE three times per week. V˙O2max increased by 26% and body weight was reduced by 2.3 kg. Whyte et al. [45] examined ten overweight males aged 32 years after two weeks of HIIE consisting of 6 sessions of a 4–6 repeats of a Wingate test. V˙O2max increased (8%) and significant change in waist circumference was also found (Table 1). Although the effects of HIIE on fat free mass has not been extensively examined, one study using DEXA found that trunk muscle mass was significantly increased after 15 weeks [5], whereas another study using MRI showed a significant 24% increase in thigh muscle cross sectional area after HIIE [8].</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A summary of the results of studies examining the effects of HIIE on subcutaneous and abdominal fat, body mass, and waist circumference is illustrated in Table 1. As can be seen studies that carried out relatively brief HIIE interventions (2 to 6 weeks) only resulted in negligible weight loss. However, the majority of subjects in these short-term Wingate test studies have been young adults with normal BMI and body mass. Studies that used longer duration HIIE protocols with individuals possessing moderate elevations in fat mass [5] have resulted in greater weight/fat reduction. Interestingly, the greatest HIIE-induced fat loss was found in two studies that used overweight type 2 diabetic adults (BMI > 29 kg/m2) as subjects [8, 40].<b> Given that greater fat loss to exercise interventions has been found for those individuals possessing larger initial fat mass [54], it is feasible that HIIE will have a greater fat reduction effect on the overweight or obese. </b>Thus, more studies examining the effects of HIIE on obese or overweight individuals are needed.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Possible mechanisms underlying the HIIE-induced fat loss effect include increased exercise and postexercise fat oxidation and decreased postexercise appetite. </b>As mentioned, Gaitanos et al. [29] have suggested that towards the end of an HIIE session that consists of numerous repeat sprints (e.g., ten 6-second bouts of maximal sprinting) an inhibition of anaerobic glycogenolysis occurs and ATP resynthesis is mainly derived from PCr degradation and intramuscular triacylglycerol stores. That increased venous glycerol accompanied HIIE in both trained female cyclists and untrained women [15] supports the notion that acute HIIE progressively results in greater fatty acid transport. Also Burgomaster et al. [55] and Talanian et al. [42] have shown that 6 to 7 sessions of HIIE had marked increases in whole body and skeletal muscle capacity for fatty acid oxidation.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As mentioned previously, the EPOC or postexercise response to HIIE does not appear to have been examined. It is feasible that the catecholamines generated by HIIE (Figure 1) could influence postexercise fat metabolism. Increased fat oxidation after HIIE may also occur as a result of the need to remove lactate and H+ and to resynthesize glycogen. The elevated GH levels documented after a bout of HIIE [25] may also contribute to increased energy expenditure and fat oxidation.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It is also feasible that HIIE may result in suppressed appetite. In rats, hard exercise has been repeatedly reported to reduce food intake [56]. The mechanisms underlying the anorectic effects of exercise are not known but exercise may reduce food intake by facilitating the release of corticotropin releasing factor (CRF) a potent anorectic peptid [56]. It has been shown that hard running and swimming exercise results in elevated levels of CRF in rats [57, 58] and increases in indirect markers of CRF in humans [59]. Rivest and Richard [57] and Kawaguchi et al. [58] showed that injecting a corticotropin-releasing factor (CRF) antagonist into the hypothalamus of rats prevented the effects of exercise on food intake and body weight reduction suggesting that CRF plays a major role in the anorexia caused by exercise in rats. Bi et al. [59] also provided evidence to support the importance of CRF in mediating the long-term effects of exercise on food intake and body weight in rats. Human studies also show a considerable decrease in subjective hunger after intensive aerobic exercise [56]. However, this exercise-induced anorexia has been observed only for a short time after hard exercise (>60% V˙O2max ). Mechanisms underlying this effect in humans are undetermined but could include the CRF peptide effect previously discussed and an exercise-induced redistribution of splanchnic blood flow. For example, a 60%–70% decrease in splanchnic blood flow in humans exercising at 70% V˙O2max has been documented [60] and at maximal exercise splanchnic blood flow is reduced by approximately 80% [61]. In summary, there is evidence to suggest that regular HIIE results in increased fat oxidation during exercise; however, the effects of HIIE on postexercise fat oxidation and appetite suppression have not been examined.</span></span><br />
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<b><u><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">4. Conclusions and Clinical Implications</span></u></b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">Research examining the effects of HIIE has produced preliminary evidence to suggest that<b> HIIE can result in modest reductions in subcutaneous and abdominal body fat in young normal weight and slightly overweight males and females. Studies using overweight male and female type 2 diabetic individuals have shown greater reductions in subcutaneous and abdominal fat. </b>The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined but may include HIIE-induced fat oxidation during and after exercise and suppressed appetite. Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness and HIIE also significantly lowers insulin resistance and results in increases in skeletal muscle capacity for fatty acid oxidation and glycolytic enzyme content.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Some important issues for future HIIE research include optimization of type and nature of HIIE protocols, individual fat loss response to HIIE, and suitability of HIIE for special populations. The most utilized protocol has been the Wingate test (30 s of all-out sprint). This protocol amounts to 3 to 4 min of cycle exercise per session with each session being typically performed 3 times a week. This protocol, although remarkably short in duration, is extremely hard and subjects have to tolerate significant discomfiture. Thus, the Wingate protocol is likely to be unsuitable for most overweight, sedentary individuals interested in losing fat.<b> Other less demanding HIIE protocols have included an 8-second cycle sprint followed by 12 s of low intensity cycling for a period of 20 min [5], a 15-second cycle sprint followed by 15 s of low intensity cycling for a period of 20 min [45], and a 2-minute cycle sprint followed by 3 min of low intensity cycling for a period of 20 min [8]. A challenge for future research is to identify the minimal dose of HIIE for the maximum health benefit. As discussed earlier, reducing the length of HIIE training from 15 to 12 weeks still resulted in significant subcutaneous and abdominal fat loss [46]. Thus, more research is needed to identify the optimal length and intensity of the HIIE protocol for achieving varying health outcomes.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">With regard to modality, studies have primarily utilized a stationary cycle ergometer, thus, little is known about the effects of other potential HIIE modalities such as rowing, walking, running, stair climbing, and swimming. That insulin resistance has recently been shown to primarily be located in leg muscle [62] suggests that HIIE exercise that focuses on the legs is likely to show the greatest insulin sensitivity increases. How leg muscle adaptations to HIIE impact on subcutaneous and abdominal fat loss and other health markers compared to other regional adaptations is undetermined.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It is unclear if the increase in insulin sensitivity following HIIE training is simply a response to the last exercise session or a result of more permanent skeletal muscle adaptations. Whyte et al. [45] have provided evidence to suggest that for short-term HIIE training of two weeks, the increase in insulin sensitivity was largely a result of the last HIIE session. They assessed insulin resistance 24 hours and 72 hours after the sixth HIIE session in a two-week training program. Insulin sensitivity had increased by 25% at 24 hours after HIIE but had returned to preintervention levels after 72 hours. In contrast to these results, Babraj et al. [4] used a glucose tolerance test to assess insulin sensitivity after a similar intervention and found that insulin sensitivity was improved until at least three days after the last exercise session. Why these similar HIIIE protocols produced differing results differ is not clear and also whether HIIE programs lasting longer than two weeks display a similar effect has not been established.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Individual variability in fat loss to HIIE and other forms of exercise is an important issue for future research. For example, in the intervention previously described [5] there were significant individual differences in the fat loss response to HIIE. Fat response ranged from a loss of 8 kg to a gain of .10 kg. If fat loss responders alone were examined in this study (women who lost rather than gained fat), then average fat loss was 3.94 kg. As there are likely to be responders and nonresponders in every exercise, fat loss trial calculating mean fat loss alone hides the significant fat loss achieved by some individuals. Thus, it is feasible that HIIE fat loss programs are effective for producing a clinical decrease in fat (greater than 6% of fat mass) for some but not all participants. Boutcher and Dunn [63] have highlighted a range of program design factors and individual factors that are behavioral, inherited, and physiological in origin that may affect individual fat loss response to exercise. Therefore, research is needed to identify the major individual factors that both enhance and impede fat loss response to HIIE-based interventions.</span></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A small number of studies have examined the effects of HIIE fat loss and health of special populations and patients. These have included overweight adolescents [3], older adults [6], type 1 [7] and type 2 diabetic individuals [8], paraplegics [9], intermittent claudication [10], chronic obstructive pulmonary disease [11], and cardiac rehabilitation patients [12]. Encouragingly, these studies have shown that HIIE appears to be both safe and beneficial for these patient groups. Future research needs to establish the most beneficial HIIE protocol that is both optimal and sustainable for different types of patients.</span></span><br />
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<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In conclusion, regular HIIE produces significant increases in aerobic and anaerobic fitness and brings about significant skeletal muscle adaptations that are oxidative and glycolytic in nature. HIIE appears to have a dramatic acute and chronic effect on insulin sensitivity. The effects of HIIE on subcutaneous and abdominal fat loss are promising but more studies using overweight individuals need to be carried out. Given that the major reason given for not exercising is time [64], it is likely that the brevity of HIIE protocols should be appealing to most individuals interested in fat reduction. The optimal intensity and length of the sprint and rest periods together with examination of the benefits of other HIIE modalities need to be established.</span></b></span><br />
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<b><u><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">References</span></u></b><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">29. Gaitanos GC, Williams C, Boobis LH, Brooks S. Human muscle metabolism during intermittent maximal exercise. Journal of Applied Physiology. 1993;75(2):712–719. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">30. Buchheit M, Laursen PB, Ahmaidi S. Parasympathetic reactivation after repeated sprint exercise. American Journal of Physiology. 2007;293(1):H133–H141. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">31. Mourot L, Bouhaddi M, Tordi N, Rouillon J-D, Regnard J. Short- and long-term effects of a single bout of exercise on heart rate variability: comparison between constant and interval training exercises. European Journal of Applied Physiology. 2004;92(4-5):508–517. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">32. Burgomaster KA, Heigenhauser GJF, Gibala MJ. Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Journal of Applied Physiology. 2006;100(6):2041–2047. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">33. Tomlin DL, Wenger HA. The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports Medicine. 2001;31(1):1–11. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">34. Almuzaini KS, Potteiger JA, Green SB. Effects of split exercise sessions on excess postexercise oxygen consumption and resting metabolic rate. Canadian Journal of Applied Physiology. 1998;23(5):433–443. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">35. Kaminsky LA, Padjen S, LaHam-Saeger J. Effects of split exercise sessions on excess postexercise oxygen consumption. British Journal of Sports Medicine. 1990;24(2):95–98. [PMC free article] [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">36. Laforgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences. 2006;24(12):1247–1264. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">37. Burgomaster KA, Howarth KR, Phillips SM, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. Journal of Physiology. 2008;84(1):151–160. [PMC free article] [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">38. Tremblay A, Simoneau J-A, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994;43(7):814–818. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">39. Helgerud J, Høydal K, Wang E, et al. Aerobic high-intensity intervals improve V·O2max more than moderate training. Medicine and Science in Sports and Exercise. 2007;39(4):665–671. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">40. Mourier A, Gautier J-F, De Kerviler E, et al. Mobilization of visceral adipose tissue related to the improvement in insulin sensitivity in response to physical training in NIDDM: effects of branched-chain amino acid supplements. Diabetes Care. 1997;20(3):385–391. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">41. Perry CGR, Heigenhauser GJF, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition and Metabolism. 2008;33(6):1112–1123. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">42. Talanian JL, Galloway SDR, Heigenhauser GJF, Bonen A, Spriet LL. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology. 2007;102(4):1439–1447. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">43. Tjønna AE, Lee SJ, Rognmo Ø, et al. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. Circulation. 2008;118(4):346–354. [PMC free article] [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">44. Warburton DER, McKenzie DC, Haykowsky MJ, et al. Effectiveness of high-intensity interval training for the rehabilitation of patients with coronary artery disease. American Journal of Cardiology. 2005;95(9):1080–1084. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">45. Whyte LJ, Gill JMR, Cathcart AJ. Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism Clinical and Experimental. 2010;59(10):1421–1428. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">46. Dunn SL. Effects of exercise and dietary intervention on metabolic syndrome markers of inactive premenopausal women. University of New South Wales; 2009. http://unsworks.unsw.edu.au/vital/access/manager/Repository/unsworks:7345, Doctoral dissertation.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">47. Trump ME, Heigenhauser GJF, Putman CT, Spriet LL. Importance of muscle phosphocreatine during intermittent maximal cycling. Journal of Applied Physiology. 1996;80(5):1574–1580. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">48. Putman CT, Jones NL, Lands LC, Bragg TM, Hollidge-Horvat MG, Heigenhauser GJF. Skeletal muscle pyruvate dehydrogenase activity during maximal exercise in humans. American Journal of Physiology. 1995;269(3):E458–E468. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">49. Little JP, Safdar A, Cermak N, Tarnopolsky MA, Gibala MJ. Acute endurance exercise increases the nuclear abundance of PGC-1 alpha in trained human skeletal muscle. American Journal of Physiology. 2010;298(4):R912–R917. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">50. Gibala MJ, McGee SL, Garnham AP, Howlett KF, Snow RJ, Hargreaves M. Brief intense interval exercise activates AMPK and p38 MAPK signaling and increases the expression of PGC-1α in human skeletal muscle. Journal of Applied Physiology. 2009;106(3):929–934. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">51. Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO(2max) Medicine and Science in Sports and Exercise. 1996;28(10):1327–1330. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">52. Gibala M. Molecular responses to high-intensity interval exercise. Applied Physiology, Nutrition, and Metabolism. 2009;34(3):428–432. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">53. Macdougall JD, Hicks AL, Macdonald JR, Mckelvie RS, Green HJ, Smith KM. Muscle performance and enzymatic adaptations to sprint interval training. Journal of Applied Physiology. 1998;84(6):2138–2142. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">54. Teixeira PJ, Going SB, Houtkooper LB, et al. Pretreatment predictors of attrition and successful weight management in women. International Journal of Obesity. 2004;28(9):1124–1133. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">55. Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of Applied Physiology. 2005;98(6):1985–1990. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">56. Bilski J, Teległów A, Zahradnik-Bilska J, Dembiński A, Warzecha Z. Effects of exercise on appetite and food intake regulation. Medicina Sportiva. 2009;13(2):82–94.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">57. Rivest S, Richard D. Involvement of corticotropin-releasing factor in the anorexia induced by exercise. Brain Research Bulletin. 1990;25(1):169–172. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">58. Kawaguchi M, Scott KA, Moran TH, Bi S. Dorsomedial hypothalamic corticotropin-releasing factor mediation of exercise-induced anorexia. American Journal of Physiology. 2005;288(6):R1800–R1805. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">59. Bi S, Scott KA, Hyun J, Ladenheim EE, Moran TH. Running wheel activity prevents hyperphagia and obesity in Otsuka Long-Evans Tokushima fatty rats: role of hypothalamic signaling. Endocrinology. 2005;146(4):1676–1685. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">60. Rowell L, Blackmon JR, Bruce R. Indocyanine green clearance and estimated hepatic blood flow during mild to maximal exercise in upright man. Journal of Clinical Investigation. 1964;43:1677–1690. [PMC free article] [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">61. Clausen JP. Effect of physical training on cardiovascular adjustments to exercise in man. Physiological Reviews. 1977;57(4):779–815. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">62. Olsen DB, Sacchetti M, Dela F, Ploug T, Saltin B. Glucose clearance is higher in arm than leg muscle in type 2 diabetes. Journal of Physiology. 2005;565(2):555–562. [PMC free article] [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">63. Boutcher SH, Dunn SL. Factors that may impede the weight loss response to exercise-based interventions. Obesity Reviews. 2009;10(6):671–680. [PubMed]</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;">64. Inelmen EM, Toffanello ED, Enzi G, et al. Predictors of drop-out in overweight and obese outpatients. International Journal of Obesity. 2005;29(1):122–128. [PubMed]</span><br />
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Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-74237389182612199902014-07-19T17:36:00.000-07:002014-07-19T17:36:00.846-07:00Yummy, Healthy Protein Cookies<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">These are actually pretty good and very quick and easy. The protein powder is found online or at Vitamin Shoppe.</span><br />
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<div class="ERSName" itemprop="name" style="border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; margin: 0px 0px 12px; padding: 0px; vertical-align: baseline;">
<u><span style="font-size: large;">Chia Almond Protein Cookies</span></u></div>
<div class="ERSClear" style="border: 0px; clear: both; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;">
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<div class="ERSRHS" style="border: 0px; color: #222222; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin: 0px; max-width: 38%; padding: 0px; text-align: center; vertical-align: baseline; width: 200px;">
<div class="ERSNutritionBox" style="border: 1px solid rgb(204, 204, 204); font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 15px; padding: 2px; text-align: left; vertical-align: baseline;">
<div class="ERSNutritionInner" style="border: 3px solid rgb(204, 204, 204); font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 8px; vertical-align: baseline;">
<div class="ERSNutritionHead" style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 4px; font-family: inherit; font-size: 20px; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;">
Nutrition Information</div>
<div itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<ul class="serves" style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 2px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: square; margin: 0px !important; padding: 0px; vertical-align: baseline;">
<li style="border-bottom-color: rgb(0, 0, 0); border-style: none; border-width: 0px 0px 1px; font-family: inherit; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 2px 0px 2px 2px; vertical-align: baseline;">Serving size: <span itemprop="servingSize" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1 cookie</span></li>
<li style="border-bottom-color: rgb(0, 0, 0); border-style: none; border-width: 0px 0px 1px; font-family: inherit; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 2px 0px 2px 2px; vertical-align: baseline;">Calories: <span itemprop="calories" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">90</span></li>
</ul>
<ul style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 2px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: square; margin: 0px !important; padding: 0px; vertical-align: baseline;">
<li style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; font-family: inherit; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 2px 0px 2px 2px; vertical-align: baseline;">Fat: <span itemprop="fatContent" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">6g</span></li>
<li style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; font-family: inherit; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 2px 0px 2px 2px; vertical-align: baseline;">Carbohydrates: <span itemprop="carbohydrateContent" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">3g</span></li>
<li style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; font-family: inherit; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 2px 0px 2px 2px; vertical-align: baseline;">Sugar: <span itemprop="sugarContent" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1g</span></li>
<li style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; font-family: inherit; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 2px 0px 2px 2px; vertical-align: baseline;">Fiber: <span itemprop="fiberContent" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">2g</span></li>
<li style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; font-family: inherit; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 2px 0px 2px 2px; vertical-align: baseline;">Protein: <span itemprop="proteinContent" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5g</span></li>
</ul>
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<div class="ERSDetails" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px 0px 15px; padding: 0px; text-align: left; vertical-align: baseline;">
<div class="ERSTimes" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="ERSHead" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
Prep time: <time datetime="PT5M" itemprop="prepTime" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5 mins</time></div>
<div class="ERSHead" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
Cook time: <time datetime="PT18M" itemprop="cookTime" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">18 mins</time></div>
<div class="ERSHead" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
Total time: <time datetime="PT23M" itemprop="totalTime" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">23 mins</time></div>
</div>
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<div class="ERSSavePrint" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<span class="ERSPrintBtnSpan" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a aria-disabled="false" class="ERSPrintBtn ui-button ui-widget ui-state-default ui-corner-all ui-button-text-icon-primary" href="http://www.proteincakery.com/easyrecipe-print/1250-0/" rel="nofollow" role="button" style="-webkit-transition: background-color, color 0.2s linear; background: none rgb(102, 102, 102); border-bottom-left-radius: 5px; border-bottom-right-radius: 5px; border-top-left-radius: 5px; border-top-right-radius: 5px; border: 0px; color: white; cursor: pointer; display: inline-block; font-family: Arial, sans-serif; font-size: 11px; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px 0.1em 0px 0px; overflow: visible; padding: 0px; position: relative; text-decoration: none !important; transition: background-color, color 0.2s linear; vertical-align: baseline; z-index: 9; zoom: 1;" target="_blank"><span class="ui-button-icon-primary ui-icon ERSPrintIcon" style="background-image: url(http://www.proteincakery.com/wp-content/plugins/easyrecipeplus/css/images/printicon.png); background-repeat: no-repeat; border: 0px; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: 16px; left: 0.5em; line-height: inherit; margin: -8px 0px 0px; overflow: hidden; padding: 0px; position: absolute; text-indent: -99999px; top: 352.5px; vertical-align: baseline; width: 16px;"></span><span class="ui-button-text" style="border: 0px; display: block; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.4; margin: 0px; padding: 0.4em 1em 0.4em 2.1em; vertical-align: baseline;">Print</span></a></span></div>
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<div class="ERSPhotoFrame" style="border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin: 5px 0px 10px 10px; padding: 0px; vertical-align: baseline;">
<img itemprop="image" src="http://www.proteincakery.com/wp-content/uploads/2014/03/chia-almond-protein-cookies-bitten.jpg" style="border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: 0px; box-shadow: rgb(153, 153, 153) 0px 0px 10px 1px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 55%; padding: 6px; vertical-align: baseline;" width="300" /></div>
<div class="ERSSummary" itemprop="description" style="border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin: 12px 0px; padding: 0px; vertical-align: baseline;">
Makes 12 cookies.</div>
<div class="ERSIngredients" style="border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;">
<div class="ERSIngredientsHeader ERSHeading" style="border: 0px; clear: none; font-family: inherit; font-size: 1.4em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 1em 0px; padding: 0px; vertical-align: baseline;">
Ingredients</div>
<ul style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: square; margin: 1.5em 0px 1.571em 1.9em; padding: 0px; vertical-align: baseline;">
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: none inside !important; margin: 0px 0px 0px 10px; padding: 0px; vertical-align: baseline;">½ cup almond butter (120g)</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: none inside !important; margin: 0px 0px 0px 10px; padding: 0px; vertical-align: baseline;">⅓ cup filtered water</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: none inside !important; margin: 0px 0px 0px 10px; padding: 0px; vertical-align: baseline;">⅛ teaspoon sea salt</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: none inside !important; margin: 0px 0px 0px 10px; padding: 0px; vertical-align: baseline;">½ cup <a href="http://www.jdoqocy.com/click-7336493-10379258?url=http%3A%2F%2Flink.mercent.com%2Fredirect.ashx%3Fmr%3AmerchantID%3DVitaminShoppe%26mr%3AtrackingCode%3D203131D4-C4FA-E211-A755-BC305BF82162%26mr%3AtargetUrl%3Dhttp%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fsun-warrior-warrior-blend-vanilla-2-2-lb-powder%2Fw4-1006&cjsku=W4-1006" style="-webkit-transition: background-color, color 0.2s linear; border: 0px; color: #f52056; font-family: 'Tekton Pro'; font-size: 1.3em; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: background-color, color 0.2s linear; vertical-align: baseline;" target="_blank">Warrior Blend vanilla protein powder</a> (50g)</li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: none inside !important; margin: 0px 0px 0px 10px; padding: 0px; vertical-align: baseline;">1 tablespoon <a href="http://www.kqzyfj.com/click-7336493-10379258?url=http%3A%2F%2Flink.mercent.com%2Fredirect.ashx%3Fmr%3AmerchantID%3DVitaminShoppe%26mr%3AtrackingCode%3DBF3031D4-C4FA-E211-A755-BC305BF82162%26mr%3AtargetUrl%3Dhttp%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Fchia-whole-seeds-454-g-seeds%2Fvs-3191&cjsku=VS-3191" style="-webkit-transition: background-color, color 0.2s linear; border: 0px; color: #f52056; font-family: 'Tekton Pro'; font-size: 1.3em; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: background-color, color 0.2s linear; vertical-align: baseline;" target="_blank">chia seeds</a> (12g)</li>
</ul>
</div>
<div class="ERSInstructions" style="border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;">
<div class="ERSInstructionsHeader ERSHeading" style="border: 0px; clear: none; font-family: inherit; font-size: 1.4em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 1em 0px; padding: 0px; vertical-align: baseline;">
Instructions</div>
<ol style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-image: initial; list-style-position: initial; margin: 1.5em 0px 1.571em 1.9em; padding: 0px; vertical-align: baseline;">
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Preheat the oven to 325F (163C).</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Mix almond butter and water until combined.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Add sea salt. Mix well.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Add protein powder. Mix well.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">If the batter is too sticky (sticks to your fingers), add a little more protein powder.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Add chia seeds, and knead the dough with your hands to mix them in.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Form the cookie dough into 12 balls, and flatten each ball with the palm of your hand.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Place cookies onto parchment-lined cookie sheet.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Bake for 15-18 minutes, until firm to the touch.</li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 50%; background-repeat: initial; background-size: initial; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px; vertical-align: baseline;">Enjoy!</li>
</ol>
<div class="ERSClear" style="border: 0px; clear: both; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: 0px; line-height: 0; margin: 0px; padding: 0px; vertical-align: baseline;">
</div>
</div>
<div class="ERSNotesDiv" style="border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin: 0px 0px 10px; padding: 0px; vertical-align: baseline;">
<div class="ERSNotesHeader" style="border: 0px; clear: both; font-family: inherit; font-size: 1.4em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 1em 0px; padding: 0px; vertical-align: baseline;">
Notes</div>
<div class="ERSNotes" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
A note about substitutions: In this recipe, you might try substituting another vegan vanilla protein powder for the Warrior Blend protein powder. Using whey would give it a very different (probably undesirable) texture.</div>
</div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-91662824789545911742014-07-08T20:46:00.003-07:002014-10-29T14:59:06.476-07:00Lifestyle vs. Breast Cancer Risk<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-size: 14.0pt; line-height: 107%;">Lifestyle vs. Breast Cancer Risk<o:p></o:p></span></u></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 10.0pt; line-height: 107%;">By: Allison D. Salibian, B.S., CPT<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 10.0pt; line-height: 107%;">July 8, 2014<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
No one can
accurately predict an individual’s risk for breast cancer, but there have been
recent studies which have helped illuminate ways to protect against it. Each year, researchers for the American
Cancer Society and the Women’s Health Initiative, among other groups, learn
more about how a woman's lifestyle and health habits -- how much she weighs,
the amount she exercises, what she eats -- can affect her risk of developing
breast cancer.<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Most Americans are overweight.</b> Approximately 2/3 of the U.S. population has a
BMI above 25 (1). Unfortunately, this
fact goes hand-in-hand with the current breast cancer statistics: about 1 in 8
U.S. women (just over 12%) will develop invasive breast cancer over the course
of her lifetime (1). At what point does
being overweight start to increase a woman's risk for breast cancer? A recent American Cancer Society Study found
that women who gained 21-30 pounds since age 18 were 40% more likely to develop
breast cancer than women who had not gained more than 5 pounds, and women who
gained 70 pounds doubled their risk (2).
Further, excess weight greatly increases the risk for metastatic tumors,
which are more difficult to treat than tumors that have not spread. Women who
gained more than 60 pounds since age 18 were 3 times more likely to have
metastatic breast cancer than women who gained less than 20 pounds as an adult
(3).<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Most Americans do not exercise enough.</b> The <span style="background: white; color: #333333; mso-bidi-font-family: Arial;">U.S. Department of Health and Human Services
(HHS)</span><span class="apple-converted-space"><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 11.5pt; line-height: 107%;"> </span></span>defines a minimum standard of exercise for
adults as 150 minutes of moderate exercise or 75 minutes of vigorous intensity
(4). These guidelines are echoed by the
American Heart Association, the American Cancer Society, and the American
Medical Association, to name a few. Activities
considered moderate are those that make you breathe as hard as you would during
a brisk walk. This includes things like walking, biking, and even housework and
gardening. Vigorous activities generally engage large muscle groups and cause a
noticeable increase in heart rate, breathing depth and frequency, and sweating. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Physical
activity affects breast cancer in 2 distinct ways: directly, by influencing
circulating hormones, and indirectly, by helping to control a person’s fat
content. The more fat in a woman’s body,
the more stored estrogen. The more
estrogen, the more potential stimulation of cell overgrowth and breast
cancer. Additionally, the ratio of “good”
estrogens to “bad” estrogens (those which can damage DNA and increase breast
cancer risk) can be improved by roughly 25% with appropriate exercise (5). The Women’s Health Initiative found that
women who followed the exercise guidelines set forth by the HHS had 18% less
risk of breast cancer than women who were considered “inactive” (6).<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Most Americans do not eat right. </b> Harvard researchers recently found that women
who had the highest carotenoid levels in their blood had a 19% lower risk of
breast cancer than those with the lowest levels (7). Carotenoids are found in vegetables such as
leafy greens, carrots and red peppers.
Women who consumed more carotenoids had an even lower risk of developing
estrogen-receptor-negative breast cancer, which is often more aggressive. Other nutrients, such as lycopene (the
chemical that gives tomatoes their red color) have been suggested to protect
against breast cancer. Further, regular
consumption of more than one alcoholic drink per day is associated with an
increased risk of breast cancer, according to the American Cancer Society’s
latest research, particularly in women who do not consume enough of the vitamin
folate. Therefore, for women who do
drink, reducing alcohol may be an important way to reduce breast cancer
risk. The American Cancer Society
recommends that all women, but especially those who drink regularly, eat five
or more servings of fruits and vegetables a day, with emphasis on leafy greens
and folate-rich vegetables, carotenoid-containing fruits and vegetables and
other cruciferous veggies.<o:p></o:p></div>
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<br /></div>
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<b><br /></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b>References:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
1.<span style="font-size: 7pt;">
</span><!--[endif]-->American Cancer Society, <i>Infographics</i>, 2013:1<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->2.<span style="font-size: 7pt;"> </span><!--[endif]-->Breastcancer.org/symptoms/understand_bc/statistics<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->3.<span style="font-size: 7pt;">
</span><!--[endif]-->American Cancer Society, Cancer.org, Lifestyle
v. Cancer, 2013<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->4.<span style="font-size: 7pt;">
</span><!--[endif]-->U.S. Department of Health and Human Services, Health.gov,
2008 PAG Handout<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->5.<span style="font-size: 7pt;">
</span><!--[endif]-->Cancer Epidemiology, Biomarkers and Prevention,
2013<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->6.<span style="font-size: 7pt;">
</span><!--[endif]-->Stopping Breast Cancer, <i>Prevention</i>, October 2013<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->7.<span style="font-size: 7pt;">
</span><!--[endif]-->Elaissen, et al., Circulating Carotenoids and
Risk of Breast Cancer: Pooled Analysis of Eight Prospective Studies, JNCI J
Natl Cancer Inst (2012). First published online: December 6, 2012<o:p></o:p></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-38924848468548491422014-06-11T14:56:00.001-07:002014-06-11T15:10:47.827-07:00Make Food-Prep Fun!When you eat a lot of the same thing every week, why not make preparing it interesting by including your little ones in the process? The food may not be different, but the prep will be different every time!<br />
<br />
Most of my clients know that I prepare my meats, meals and menus in bulk at least 2 days per week. That's because I consume roughly 2,000 calories per day of lean protein, vegetables and cottage cheese. That amounts to a lot of food every day because there's not many calories packed into those items, as opposed to the typical high-fat, high complex carbohydrate, high sugar diet that most people consume to meet or exceed their daily calorie needs. Hint: if you like to eat regularly and want to be on a diet that allows you to chew and feel satisfied often, contact me for more more info!).<br />
<br />
One way I try to make my food preparation interesting (maybe not "fun" all the time because my kids are little) is to involve the kids in the process. They get the vegetables out, watch or help me cut them, help me make meatballs or lean turkey chili, etc. Lately, they've been really excited about helping me in the kitchen.<br />
<br />
I didn't even think about having them help, until one of my clients asked for a recipe of mine (albondigas soup) and sent me photos of her little son, who is the same age as my daughter, helping her make it. Thanks to Cecile, I now have a bit of help, a bit more mess and some lovely company while I'm prepping my food.<br />
<br />
<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1NlM7sOLjgxTG1tPM67b7_4E2Ykaj3YzBik65wHfAt_uqJ6Bc6ZH091m4QS0fQPrDQDAFj4Pd8CEFf7e9Ukw1cimNWj1RsuxWzO0b0uPx8nI7JIXY2zpQSxfWnDYJ7iyVC_7xJ9O7iEI/s1600/IMG_7993.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1NlM7sOLjgxTG1tPM67b7_4E2Ykaj3YzBik65wHfAt_uqJ6Bc6ZH091m4QS0fQPrDQDAFj4Pd8CEFf7e9Ukw1cimNWj1RsuxWzO0b0uPx8nI7JIXY2zpQSxfWnDYJ7iyVC_7xJ9O7iEI/s1600/IMG_7993.jpg" height="200" width="150" /> </a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCJqOrpzTbouvcHgyKUIhTiUSp6FgtNA3K6GWp2i38L6Ce8AAr2TTu0Q4U38FEkCQkAcUaG3yjXwsV1i-raP9ltyfAEX0PpyIJNhqMoL8DnLLam8zhk3PgfSgyCWyA_pS4iuQLuS2BE0U/s1600/IMG_1480.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCJqOrpzTbouvcHgyKUIhTiUSp6FgtNA3K6GWp2i38L6Ce8AAr2TTu0Q4U38FEkCQkAcUaG3yjXwsV1i-raP9ltyfAEX0PpyIJNhqMoL8DnLLam8zhk3PgfSgyCWyA_pS4iuQLuS2BE0U/s1600/IMG_1480.jpg" height="200" width="150" /></a></div>
Here's my client's rendition of my "everything but the kitchen sink" albondigas soup. I use lean, low-carb turkey meatballs and practically every vegetable I have on hand, boiled in low-sodium chicken stock with a bit of chili powder, pepper and granulated garlic. Doesn't her son look so cute helping out?!Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-46566233148424636012014-05-21T15:30:00.000-07:002014-05-21T15:30:21.562-07:00Challenge Winner's StoryOne of my newest clients decided to take on my "vacation challenge", and she was one of the winners! The challenge was to submit photos every day to show that he/she did NOT take a vacation from his/her workouts and nutritional plan while I was gone. She sent me something every day, and that made me very happy -- and proud that she took me seriously. The more important result is that her measurements showed that in 5 weeks she has lost 11 pounds of fat!<br />
<br />
This beautiful homemaker and mother of three has the drive and focus to maintain her diet and exercise the rest of her life. I'm happy to be a part of the process of getting her kick-started. She jogs most mornings, does an abdominal workout, a total body workout with me, and does a workout plan that I have created for her to do on her own at the local gym. <br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ZEL6Y_pM3fzt8oZ5J4kelQMKvO5Ch3hvXP3bpFa0o_k-BpoQ9h9OqXSQ0fhuaLztidRmD1OInM23vZe3jQqY0Uai-QR1ScNYr2WGFHB6L4mTdfqYwzKjMXhg0trfXMPWmhvj2vR-fpw/s1600/IMG_0237.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ZEL6Y_pM3fzt8oZ5J4kelQMKvO5Ch3hvXP3bpFa0o_k-BpoQ9h9OqXSQ0fhuaLztidRmD1OInM23vZe3jQqY0Uai-QR1ScNYr2WGFHB6L4mTdfqYwzKjMXhg0trfXMPWmhvj2vR-fpw/s1600/IMG_0237.jpg" height="200" width="150" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZzSs8tYEjUhZnCLheicqDBtCsihyphenhyphen26nI57DX_O8QoKQPG_fZyFeME1uKHJRBKqe0oCUCvqGAKFYMZaXxr9tb9yJb500_WFCrWVXOzoZb8AsN-NEsPIyaaWypRd4Zrv48kl7EjKboNT8Y/s1600/IMG_9873.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZzSs8tYEjUhZnCLheicqDBtCsihyphenhyphen26nI57DX_O8QoKQPG_fZyFeME1uKHJRBKqe0oCUCvqGAKFYMZaXxr9tb9yJb500_WFCrWVXOzoZb8AsN-NEsPIyaaWypRd4Zrv48kl7EjKboNT8Y/s1600/IMG_9873.jpg" height="150" width="200" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDbxN_xs1UxT2Qc6NGfhqircYZmy5cXNvc013kqtc2O2ys3-Q_gB6H3LJxfsHOAdrva-xYY2jEy4Fx0A8TvRMLbj0G4qDFf0EMApQrvKcuZUZ8H12B4H9fSR173igxdmOa4yO0gtTYVu4/s1600/IMG_9881_2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDbxN_xs1UxT2Qc6NGfhqircYZmy5cXNvc013kqtc2O2ys3-Q_gB6H3LJxfsHOAdrva-xYY2jEy4Fx0A8TvRMLbj0G4qDFf0EMApQrvKcuZUZ8H12B4H9fSR173igxdmOa4yO0gtTYVu4/s1600/IMG_9881_2.jpg" height="150" width="200" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmEqyC_raGP2xdyRWjxUW5Zf78WlEPl0rphqLz2MtoLR-Y3MqCdldAMaFZuoI3Pf8jjk6m23_rB-NtM2eTh25Py1l8hSM3VUsvAMBFziskQ6IVIrwIIkv0KAq6FY1AqPOW_Jt4G7mxzWE/s1600/IMG_9891_2.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmEqyC_raGP2xdyRWjxUW5Zf78WlEPl0rphqLz2MtoLR-Y3MqCdldAMaFZuoI3Pf8jjk6m23_rB-NtM2eTh25Py1l8hSM3VUsvAMBFziskQ6IVIrwIIkv0KAq6FY1AqPOW_Jt4G7mxzWE/s1600/IMG_9891_2.jpg" height="150" width="200" /></a><br />
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The super cool secret she let me in on is that she hasn't been this weight since her senior year in high school ... And she weighs 20 pounds less than she did when she walked down the aisle years before she even started having babies. She is blessed to have the time to devote to her diet and exercise plan, and her family is blessed to have such a strong, determined and healthier mom.<br />
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I'm so happy to be her trainer and friend!!Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-51428089755046781582014-05-05T15:52:00.001-07:002014-05-05T15:52:18.664-07:00Vacation ChallengeHi Friends. My clients are trying to earn a free session by sending me photos every day of themselves exercising and/or eating right while I'm on vacation. I tell ya - it is keeping me on the straight and narrow! Here are a few of the pics I've gotten so far from different clients:<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3IXM2TKaKFzwVfuxb6Ut5EjcL2aGTXQt4UhUalnUw1FNKwvXVSCWfICPTDgaJGyIKYEIIz8KDb4gCvxW8CPkWsnbwC21Dh7wa3SQCEiqIf48wgOAjnPrEWUKz7Rvgq67dSowfFBEAOuQ/s1600/20140505_151816.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3IXM2TKaKFzwVfuxb6Ut5EjcL2aGTXQt4UhUalnUw1FNKwvXVSCWfICPTDgaJGyIKYEIIz8KDb4gCvxW8CPkWsnbwC21Dh7wa3SQCEiqIf48wgOAjnPrEWUKz7Rvgq67dSowfFBEAOuQ/s1600/20140505_151816.jpeg" height="200" width="112" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In her sixties and committed to her health!</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-UOWs1VvsY2k/U2gVVpuFG9I/AAAAAAAAASI/ZxdQa54mUpY/s1600/IMG_0271.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-UOWs1VvsY2k/U2gVVpuFG9I/AAAAAAAAASI/ZxdQa54mUpY/s1600/IMG_0271.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Busy mom, student and educator getting it done!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTD1CB3KlyFXAm7jZYTleIR2TsZf6sRULu-gYkuAGFFUkL5E-ZzT6KO1kz6bLlkdAE9EJ3dBMLyLn0yoERCe2mbsVM_8dxMUt5ylqWE7NeUAKXOAZC3PTcxbRJG6mCwYBqla3TZ37UXdA/s1600/IMG_6463.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTD1CB3KlyFXAm7jZYTleIR2TsZf6sRULu-gYkuAGFFUkL5E-ZzT6KO1kz6bLlkdAE9EJ3dBMLyLn0yoERCe2mbsVM_8dxMUt5ylqWE7NeUAKXOAZC3PTcxbRJG6mCwYBqla3TZ37UXdA/s1600/IMG_6463.jpg" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Celebrating the few days leading up to her 40th by honoring her body with good food choices!</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-29591485572935512022014-05-01T19:58:00.001-07:002014-05-01T19:58:33.401-07:00Tire Thursday! Another Lovely Day with the Tire Workout.I couldn't get enough of seeing my clients work my 18-wheeler tire. So, I put my fitness competitor to the test. Here's a quick video:<br />
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<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxDMFqTX6CPeH_KwF6UkuAD_R3oiTknCM1pcR4vsjoEoC5dM8io3su9azY6bgBPDhoSTs6Cd9aAB9833s9j2g' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0tag:blogger.com,1999:blog-1576979983021504005.post-62897728047434990902014-04-30T20:49:00.000-07:002014-04-30T20:51:18.261-07:00My Turn on the WheelI hadn't done Wheel Wednesday with the barbell (50 lbs), so I decided to jump in while my guy client was taking a break. It wasn't so bad, actually. I thought it would be wicked hard because my client is so strong on his lower body by comparison, but I think my endurance and core strength made up for it.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwg_9KZK0s8RLYG_KmmYKL7awBRhGClGSH1iitLSxIYhZd5Xr1lGj4LWmsqbT3jFuoVOqD8o2bxeXGz1Om0dg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<br />Anonymoushttp://www.blogger.com/profile/12588212007945602553noreply@blogger.com0