Most Recent Blog Posts

• Changing young women's lives..

  • From: ShapeBeautyTeam
  • Description:

     

    

    I recently had the pleasure of hanging out with one of my style icons, the lovely Lauren Conrad at an m.powerment by mark. event. But while I was super-excited to pick her brain about fashion/gossip about the Hills, we were there to discuss a more serious topic: violence against women. Lauren told me that one in five girls ages 18-24 is a victim of dating abuse. So she, along with her makeup artist, Amy Nadine, created Glow Baby Glow Hook Up Lip Glosses in Peach and Gold ($6 each; meetmark.com) to help raise money for M.powerment by Mark. Foundation (a group that raises money for victims of dating violence). At the event, Amy applied the peach hue over my pout and I fell in love with it. Not only does the gloss impart a slight hint of color to your lips, but it’s infused with spearmint oil to help keep your breath fresh, too. For more information, visit meetmark.com/mpowerment. Here’s to looking fabulous and making a difference. Mwah!

    

     

  • Blog post
  • 1 day ago
  • Views: 26
  • Not yet rated

• Dieting Through the Decades: W

  • From: CynthiaSass
  • Description:

    Fad diets supposedly date back to the 1800s and they’ll probably always be in vogue. Dieting is similar to fashion in that it’s continuously morphing and even trends that get recycled resurface with a new twist. Every incarnation offers something exciting for consumers to buzz about – sometimes that something is worthwhile, sometimes it’s rubbish – but one way or another, fads always contribute to our understanding of what we consider “healthy.” I went back five decades to take a look at what we’ve learned and how each fad has influenced the way we eat.
    
    Decade: 1950s
    Diet fad: Grapefruit diet (half grapefruit before every meal; 3 meals a day, no snacks)
    Body image icon: Marilyn Monroe
    What we learned: Liquids and fiber fill you up! Newer research has confirmed that eating soup, salad and fruit before a meal does help you eat less of your entrée and lower your overall calorie intake.
    Downside: This fad was too limiting and too low in calories to stick with long-term and grapefruits get old pretty quick when you’re eating them 3 times a day!
    
    Decade: 1960s
    Diet fad: Vegetarianism
    Body image icon: Twiggy
    What we learned: Going veggie, even part-time is one of the best weight loss strategies. A recent review of over 85 studies found that up to 6% of vegetarians are obese, compared with up to 45% of nonvegetarians.
    Downside: Some vegetarians don’t eat many veggies and instead load up on high calorie dishes like pasta, mac & cheese, pizza and grilled cheese sandwiches. Going veggie is only heart healthy and slimming if it means eating mostly whole grains, vegetables, fruits, beans and nuts.  
    
    Decade: 1970s
    Diet fad: Low calorie
    Body image icon: Farah Fawcett
    What we learned: Tab cola and calorie counting books were all the rage during the disco era and according to every weight loss study ever published, ultimately cutting calories is the bottom line for successful weight loss.
    Downside: Too few calories can cause the loss of muscle and suppress immunity and artificial, processed foods aren’t healthy just because they’re low in calories. For long-term health it’s all about getting the right amount of both calories and nutrients.   
    
    Decade: 1980s
    Diet fad: Low fat
    Body image icon: Christie Brinkley
    What we learned: Fat packs 9 calories per gram compared to just 4 in protein and carbs, so reducing fat is an effective way to cut excess calories.
    Downside: Cutting fat too low reduces satiety so you feel hungry all the time, fat free junk foods like cookies are still loaded with calories and sugar and too little “good” fat from foods like olive oil, avocado and almonds can actually increase your risk for heart disease. We now know it’s about having the right kinds and the right amount of fat. 
    
    Decade: 1990s
    Diet fad: High protein, low carb (Atkins)
    Body image icon: Jennifer Anniston   
    What we learned: Prior to low carb diets, many women weren’t getting enough protein because the low fat fad cut out a lot of protein-rich foods. Adding protein back boosted energy and immunity as well as key nutrients like iron and zinc and protein is filling, so it helps shut off hunger, even at a lower calorie level.
    Downside: Too much protein and too few carbs can up the risk of heart disease and cancer because you miss out on fiber and the abundant antioxidants in whole grains, fruit and starchy veggies. Bottom line: portion controlled amounts of a balance of protein, carb and fat-rich foods make for the healthiest diet. 
    
    Decade: Millennium
    Diet fad: All natural
    Body image icon: Variety! Icons range from curvy Scarlett Johansson to super slim Angelina Jolie   
    What we learned: Artificial food additives and preservatives like trans fat have side effects for your waistline, your health and the environment. Now the accent is on “clean eating” with an emphasis on all natural, local and “green” (planet friendly) foods and there’s no one-size-fits-all for weight loss or body image.
    Downside: The calorie message has gotten a little lost in the shuffle. Clean eating is best, but today, over one third of adults in the US are obese so an all natural, balanced, calorie controlled diet is best for maximizing this trend.  
    
    P.S. Apparently in the mid-1970s, it was reported that Elvis Presley tried the "Sleeping Beauty Diet" in which he was heavily sedated for several days, hoping to wake up thinner – I think the lesson there is obvious!

  • Blog post
  • 2 days ago
  • Views: 312
  • Not yet rated

• New mammogram “guidelines” sus

  • From: ValerieLatona
  • Description:

    Okay, so new federal mammogram guidelines came out today saying that women shouldn’t get mammograms until they’re 50. And these so-called guidelines also said that breast self-exams do no good. Really? So women should just hang out and wait until they turn 50—hoping that all’s well with their breasts, when breast cancer in young women under the age of 50 is on the rise! Sometimes, I wonder who’s making decisions like this—and more importantly, what lobbyists are being paid a lot of money to influence these decision makers. Hmmm….health-care reform is almost guaranteed to happen. And insurance companies potentially stand to lose in the process. Yet these insurance companies are the ones that pay for mammograms. Wonder if they have any of those lobbyists behind the picture? Yes, I’m suspicious but this I know: As we regularly say in Shape, getting to know your breasts through self-exams is one of the most important things you can do to keep your breasts healthy. And getting mammograms, while you’re young, is the second.

  • Blog post
  • 3 days ago
  • Views: 87
  • Not yet rated

• Vacation time!

  • From: JennaAutuori
  • Description:

    Tomorrow, I’ll be in the Dominican Republic with Dino…lounging on the beach (with my sunscreen!) and reading a good book—and I’m so excited! I haven’t been away in about two years, and I really need this time to sit back, relax, and forget about anything that’s been stressing me out. Since we only booked this vacation about a month ago, I haven’t had much time to get “bikini ready” so I’m going to have to be happy with what I’ve got. However, I feel like I carry myself with a different type of confidence now than I did a year ago. When I think about all that I went through to train for the triathlon, I’m always reminded that I do love the body that I have because it helped me accomplish that goal...getting down on myself wouldn’t be fair. Hey, I am strong and healthy. But other times, when I wasn’t as in shape, I’ve dieted like crazy and worked out like a madwoman to get myself ready to lay poolside in a bikini. But in the past year I’ve been so committed to exercising and eating right on a daily basis that it’s become a lifestyle, so I'm not thinking twice about having to go on a crash diet. Even if I don’t feel as toned as I did while I was training for my triathlon, I’m happy with my body right now—and it’s much easier to be happier with what you have, than to be obsessive about what you don’t. Plus, any vacation that I go is going to reflect what I do in my everyday life—a mixture of fitness and fun! Dino and I plan on going scuba diving (I did this once in Bermuda and I had the time of my life), hiking, and on morning runs on the beach (I'll take lots of pics to show you). So, the next time I sign in I’ll be back from vacation with a sun-kissed glow and lots of fun memories to talk about. When I return, I’ll be ready to buckle down and get focused again at work—December is always a busy time of the year for us at Shape.

     

    This is where I'll be! : )

    

  • Blog post
  • 3 days ago
  • Views: 66
  • Not yet rated

• My go-to breakfast

  • From: fiteditor
  • Description:

    I always wake up with my stomach growling. I once fainted on the subway while on my way to work. My point: I cannot skip breakfast. I used to grab a muffin from Starbucks, but lately (because I’m watching my weight and my spending) I’ve been eating oatmeal instead. I often have Quaker instant (the low-sugar kind is still surprisingly sweet), but sometimes I make steel cut oats. I throw all the ingredients in my slow cooker at night and then I wake up to a hot, tasty breakfast. Try my recipe and let me know what you think.

    • 1 cup steel cut oats
    • 4 cups water
    • ½ cup milk (I use 1 percent)
    • optional: 1 cup dried fruit (blueberries are my favorite)
    • ¼ cup brown sugar
    • 1 cup raw almonds 

    Combine all the ingredients except brown sugar and almonds in a slow cooker. Cover and cook on low overnight. The next morning, stir in the the brown sugar. Scoop out a bowlful, top with a handful of almonds, and enjoy! Refrigerate the remaining oatmeal and eat within three days. (To reheat oatmeal, scoop a cup of it into a bowl, add 1 tablespoon of milk, and microwave for a minute or two.) 

  • Blog post
  • 3 days ago
  • Views: 95
  • Not yet rated

• 3 Ways Your Boss Can Help You

  • From: CynthiaSass
  • Description:

    Many of my clients tell me they eat well all day and when they get home from work, well, all hell breaks loose (hence my recent Do You Lose Your Willpower After Work post) but a lot of my clients have the opposite problem – they work in an office atmosphere that encourages unhealthy eating. I’ve had clients who have access to free, unlimited quantities of soda or are rewarded with decadent lunches or bagel buffets and others whose bosses or co-workers frequently treat them to candy, cupcakes, cookies and other calorie-laden goodies. Not to mention workplaces that offer nada in the way of being active.
    
    If you want to work in a healthier environment without changing jobs, ask your boss to champion just a few good-for-you initiatives. It’s a win-win - he or she will help your company shave health care costs by keeping you and your co-workers well and you’ll get the support you need at the place you spend most of your waking hours. Here’s what to ask for:
    
    A designated “treats zone” – make one spot the predetermined location for any donuts, cupcakes, candy or goodies brought into the office. In many offices, they’re sprinkled throughout, which can make them hard to avoid and can cause you to mindlessly munch, even when you don’t realize you’re doing it. Also, celebrate a month’s worth of birthdays with one cake, maybe the first week of the month, instead of a cake or baked goods for every birthday. 
    
    A walking program. After a pedometer give away, employees can be encouraged to “walk during work” and reach 10,000 steps a day – that’s the number needed to be considered physically active (most Americans get just 3,000 – 5,000 per day). Walking maps can even be made available that illustrate routes inside the building or on the grounds.
    
    Incentives to eat healthfully. Some work places contract with local farmers to offer mini Farmer’s Markets that sell fresh fruits and veggies or simply set up their own stand using a local produce vendor. Employees who participate can earn points toward healthy prizes, like a grocery gift card, chair massage, a consultation with a registered dietitian, or even just a free piece of fruit!  
    
    So what do you think? Would you approach your manager about some help in the healthy eating and exercise departments? Or have you already? How does your work place support or hinder your ability to stay on track? Please share your thoughts!

  • Blog post
  • 3 days ago
  • Views: 95
  • Not yet rated

• Finding the right Pilates teac

  • From: MariWinsor
  • Description:

    There is an abundance of trainers. Some specializing in Pilates and others who incorporate Pilates principles into their existing workout. The fabulous benefits of doing a Pilates workout with a knowledgeable trainer are mental as well as physical. We love the fact that we get more flexible; we get stronger; we tone and firm the enire body; we develop awareness of our bodies; we become more graceful, more efficient at everything esle we do; and I especially love the increase in my energy level and the release of stress. All that being said, if you mix Pilates with something else or have an ill-trained teacher you will not get all the benefits mentioned above. So what do you do to find the RIGHT Pilates teacher?

    Here are the first five questions you should ask any Pilates training you are vetting:

    1). Are you certified in the Pilates method?

    2). Does your instructor certification program have any direct links to Joseph Pilates' teachings?

    3). How long did it take you to get certified?

    4). How long have you been teaching?

    5) Do you practice continuing education?

    A good certifcation program takes anywhere from 8 month to 1 1/2 years. All of the best certification programs have some link, whether it be in workshops or the people teaching the program,to Joseph Pilates. It is up to you whether or not you want to workout with someone who has a lot of teaching experience. Experience does not always mean that the trainer is great. You must feel a connection yourself because the Pilates workout is very intimate and you want to be comfortable. Continuing education always makes an instructor fresh and eager to try new ideas. If the trainer gives you any hestitation or attitude in answering your questions, RUN...

    I reccomend that you that you look online at Romana's Pilates where trainers are listed. In my opinion, Romana's Pilate is the best program, the one through which I am certified.

  • Blog post
  • 4 days ago
  • Views: 64
  • Not yet rated

• Quest for Health

  • From: jenjnally
  • Description:

    Well, it's a couple days after my family celebrated an early Thanksgiving and I actually was able to get out for a nice walk down to the Santa Cruz Wharf from my niece's house with my daughter and husband.  It was a couple days of inactivity and eating a bit too much food.  Putting it all in perspective though, it's really about fitness and changing my unhealthy habits to healthy ones and I'm on my way.  I have been invited by my sister and niece to join them in a 10K/half marathon challenge next April and I'm thinking about doing the 10K.  I can't even run a half mile let alone 6, but with 5 months to train, I think I might be able to do it.  And, what a present to myself for my 43 birthday which will be just 3 weeks later.  I've never been athletic, and would feel so powerful if I could do it.  It's serious, so I have to take a little bit longer to ensure I can make the committment. 

  • Blog post
  • 4 days ago
  • Views: 8
  • Not yet rated

• 3 Healthy Eating Lessons Your

  • From: CynthiaSass
  • Description:

    I love dogs but I’m currently “mommy” to three kitties: Toonces, Pepper and Peeps and every day they remind me of how healthy their feline instincts are when it comes to food. Three traits cats commonly share that humans can learn a little something from include:

    1) They only eat what they like. Cats are notorious for being finicky and I know that first hand. One of my cats turns up her nose at fresh fish and has rejected every single packaged or homemade organic cat treat I’ve presented. Have you ever eaten something because it was free or it was there, felt completely unsatisfied afterwards and asked yourself “Why did I eat that?” Adopting a ‘no thanks’ policy to foods you don’t relish could help you avoid unneeded, ungratifying calories. Lesson for humans: If you don’t love it or at least really, really like it, don’t eat it.

    2) They eat when they’re hungry and stop when they’re full. Cats are efficient eaters. They eat to satisfy their need for energy and stop eating when the demand’s been met. They also tend to eat small, frequent meals to steadily fuel their body’s needs. Most kitty moms and dads can leave food out without worrying about their cat pigging out. Even in the wild, a lion will bury her kill after she’s full and come back later to feed when she’s hungry. Lesson for humans: Listen to your body; even when something is really delicious, it doesn’t feel good to walk away sluggish and stuffed.

    3) They look out for each other when it comes to eating healthfully. My kitties’ ancestors (wild big cats) hunt cooperatively, eat cooperatively, and care for cubs cooperatively - any female will nurse any cub in the pride. In the human world, friends often encourage “partner in crime” eating or even sabotage each other’s healthy habits. Lesson for humans: We all feel healthier and happier when we have each other’s backs.

    We may have opposable thumbs, but our feline friends have a leg (or paw) up on us when it comes to maintaining a healthy relationship with food. So what do you think? Are humans genetically programmed this way or are we products or our environment? Please share your thoughts!

    P.S. This photo is my kitty Peeps. Cantaloupe is her all time favorite food!

  • Blog post
  • 4 days ago
  • Views: 117
  • Not yet rated

• How To Survive Prison

  • From: Dangrous
  • Description:

    If I had known I?m going to jail for the first time, I would want to know how to How To Survive Prison. Like, what to expect the first day; how to act around prisoners to keep from being marked as a target; staying out of trouble and adding to my prison sentence; who to talk to and who not to talk to; where the safe areas are in common area, yard, and prison. And in general, just how to handle myself. To read the rest of this article, Click Here! How To Survive Prison

  • Blog post
  • 5 days ago
  • Views: 20
  • Not yet rated

• Don't be afraid of the dark

  • From: fiteditor
  • Description:

    I hate turning my clock back for daylight savings. The first few weeks afterward I’m starving for dinner by 5 p.m. and nodding off on the couch at 10. And the early dusk has another unfortunate side effect: It makes after-work walks and runs more dangerous. If you now find yourself exercising in the dark, follow these safety tips. Have one to add? Please tell me about it!

    •  At dawn or dusk, wear clothing that has reflective details or stick a few Firefly High-Viz Stickpak strips to your clothes.
    • If you head outdoors in complete darkness, clip a light to your collar or waistband so drivers will easily spot you. Check out the Brooks Nightlife Magnetic LED light ($15; brooksrunning.com).
    • Always carry an I.D. (a friend of mine sticks one of her business cards in the pocket of her running shorts—smart idea!)
    • Tell someone where you’re going—jot down the time you leave, where you plan on going, and when you think you’ll be back, and leave it by your phone, computer monitor, or on your fridge. 

     

  • Blog post
  • 1 week ago
  • Views: 51
  • Not yet rated

• When did people stop being "re

  • From: sassyonyx
  • Description:

     

    Live for the JOY of living!
    
    
    I think we all create our own demons and hells that unfortunately, add to our feelings of inadequacy. I wrote this for a friend of mine ... it just seems like something someone else should read too.
    
    
    I guess I have grown used to the fact that normal is something that does not exist. Once one figures that out, one can stop trying to be what others want and live for the joy of living. It is with great heartache that people try to fit into the molds of others' fashions. Who draws the lines between what is real and make believe? Why do people continually try to be what they aren't to impress someone who could care less?
    
    When did people stop being "real?"
    As for me? I don't worry what others make of me; it is I, who has to live up to my own expectations, no one else can do that for me. I will always believe the best person one can depend on is the one in the mirror. When all is said and done, it is only that reflection who will cause the most anxiety or bring the most joy.
    
    
    Who cares what others think? What matters most doesn't even matter at all to most! Personally, I would not want to be anyone but myself....go watch the movie PATCH ADAMS....we should all be that daring, that persistent, that real. I cry everytime I watch it!
    
    
    I hope I am that kind of person to someone! I pray I am that kind of person ...one to scale the walls, break the barriers, I believe I am. And as long as I believe it, I will achieve it.
    
    
    by Teri LaFaye

    c2009

  • Blog post
  • 1 week ago
  • Views: 16
  • Not yet rated

• Breaking out of my exercise ru

  • From: ValerieLatona
  • Description:

    I’m the type of person who very easily gets into a rut: I like to eat the same breakfast every morning (steel cut oats, with different mix-ins here and there) and when it comes to exercise, I very rarely stray from home or gym workouts or my morning runs around the local park. While these are good and have helped me lose weight and body fat—I can’t say that I have TONS of fun doing them. But just recently I had the opportunity to take up tennis (with, by the way, a Shape reader whom I connected with in my hometown). It’s been at least 10 years since I played and way back then, I was a beginner…so I’m even more a beginner! Now we have a standing Tuesday night court time with a coach, who has us running all over hitting balls (most of mine, are not on the court…yet!). By the end of the session, I was sweaty and felt like I had gotten in an effective workout. Plus, every time I bent down to pick up a ball, I did a squat (how’s that for sneaking in some toning?). That night, I felt energized. The next morning I was sore (a sure sign that I was using muscles I hadn’t used in a while). Next up, dance classes!

  • Blog post
  • 1 week ago
  • Views: 106
  • Not yet rated

• The threat of office snacks...

  • From: JennaAutuori
  • Description:

    On any given day our office kitchen looks like the below photo (ah!)—filled with cookies, chocolates, and cake! I just had to take a picture of it today because this is by far the worst it’s ever been. Even though it’s the office of Shape magazine editors, we still have the same issues as every other work environment—the delicious, but so-not-good for you snacks are endless and kill our diets too (not to mention our moods). Because we ARE Shape magazine however, we do have cabinets full of the newest healthy snacks, organic teas, and protein bars on hand. But even we suffer from the office snack munchies. They're hard to avoid because a sweet treat always seems like it'll be so satisifying—but it never does the trick. So I’ve been bringing a lunchbox full of healthy options for a week now—grapes, applesauce with a sprinkle of cinnamon, yogurt, and cashews—when anyone asks me to tag along to a coworker's birthday celebration in the staff room, I take my yogurt with me (therefore I'm not left empty-handed and craving whatever yummy is in front of me)! And, I’m going on vacation with my boyfriend to the Dominican Republic next week, so I’m trying to stay slim and look and feel my best.

    Avoiding office snacks is doable if you plan ahead and don’t let yourself get so starved that you have to give in. Yes they taste good, but in the end they don’t make you feel any better. I give myself a pat on the back when I went through a day without wandering into the office kitchen....

    

     

     

     

     

     

    Here are a few ways I’ve learned to stay on track:

    • Schedule a meeting/phone call/walk around the block during the time of any office party (don’t forget to let your coworker know happy birthday or congratulations or she’ll think you’re snubbing her!).
    • Planning the party yourself? Get a mix of healthy treats, which you like, and something for everyone else. Make your plate and leave the room after any celebrating is over; this way you won’t hang around and keep grazing.
    • And, if you must...cut off a slice of cupcake or a piece of the cookie and throw the rest away! A little bit of bad is always okay and won’t make you feel left out.
  • Blog post
  • 1 week ago
  • Views: 112
  • Not yet rated

• Fist Day

  • From: jenjnally
  • Description:

    Today is the first day of my Get in Shape program.  I've been talking about it for the past 4 months and I'm still at the same weight...144.  So, here's to getting online support and getting to my goal weight of 129 and loosing my flabby tummy by Valentine's Day.  Maybe by then I can actually find a babysitter who I trust to stay with my daughter and my husband and I can go celebrate 8.5 years together.  A date...boy, we haven't had one of those in about 6 months and we could really use it. 

    Day 1 - Weight 144 - Waist 33

    It's really the waist number I'm worried about.  I know it's a good indicator that I need to get in shape and with a 17 month old and being 42 already, I need to get myself fit so I can keep up with my little girl for a long time to come.

    Just finished my first workout (20 minutes) Cardio and Yoga segments of 10 Minute Trainer and feel really good about it.  My daughter cried through the first 10 minute segment even though there was nothing wrong and I was right there with her.  Guess she will have to get use to Mommy working out.

  • Blog post
  • 1 week ago
  • Views: 18
  • Not yet rated

• Need to lose that last 5lbs af

  • From: Neetz73
  • Description:

    Ok, so I work out 6-7 days a week, running, cycling, ellipical, stair mill, spinning, etc. and I eat fairly healthy.  I also lift weights 5 days of this week and am constantly changing things up so my body does not get 'used' to what I do...so I have no idea what to do to lose that last 5lbs of baby weight.  I am 5 feet 6 inches tall and now weigh about 134...I am normally (prepregnancy) 128-130lbs.  This is what I am happy at but for the past year (my baby turned 1 last Saturday) I cannot get this last 5lbs off!  I have gotten down to 131 but I basically have to starve myself.  It's not worth it to starve myself and then be grouchy towards my kids and my husband so I eat to at least feel somewhat satisified.  I don't eat too many sweets and have a glass of wine a few times a week but usually I skip calories so I can have the wine...so it's really not extra calories..I just don't know what else to do and am stuck.  Do I just need to start eating salads ALL of the time?  I usually am good w/ protein and veggies and a piece of fruit or two during the day...Can someone please offer some advise for me?  I would appreciate any as I am stuck.  I don't want to quit working out but am feeling that it isn't doing anything.

  • Blog post
  • 1 week ago
  • Views: 23
  • Not yet rated

• Three Food Swaps to Help You O

  • From: CynthiaSass
  • Description:

    I mentioned plateaus in Monday’s post about energy bars and busting the weight stalemate is also the topic of today’s post. Ceasing to see continued results is one of the most common and most frustrating problems my clients face. Regardless of the root cause (there can actually be several), there’s one thing that always works to get the scale moving again: shave away some calories and up your fiber intake. Here are three trade off that do just that: 
    
    Trade Bananas for Berries 
    Bananas are a nutrition superstar loaded with potassium, B vitamins and vitamin C but swapping a medium sized naner for a cup of sliced strawberries cuts 40 calories and ups the fiber from 3 grams to 7. Buy them frozen and thaw in the fridge. They’re awesome in oatmeal or as a topping for whole grain toast spread with almond butter. 
    
    Trade Brown Rice for Barley
    Exchanging one cup of cooked brown rice for barley, its fluffy whole grain cousin saves 25 calories and boosts fiber from 3.5 grams to 6. You may be used to eating barley in soup, but you can pair it with stir-frys, beans or use it as the base for a hot or cold pilaf. Spruce it up with chopped veggies, garlic and herbs. 
    
    Trade Chick Peas for Black Beans
    Cup for cup, black beans pack 40 fewer calories and 2.5 more grams of fiber than chick peas aka garbanzo beans. Black beans aren’t just for tacos or burritos. You can puree them to make hummus, mash them for falafel or sprinkle them on salads.

    Even a small downgrade in calories and bump in fiber can be enough to revive your results. One study in Brazilian dieters found that over a 6 month period, each addition gram of fiber resulted in an extra quarter pound weight loss. Just these three swaps shave 105 calories  and up your fiber intake by 9 grams.

     

  • Blog post
  • 1 week ago
  • Views: 301
  • Not yet rated

• Snap to it

  • From: fiteditor
  • Description:

    Lately I’ve been using resistance bands to help rehabilitate my shoulder. I’ve designed a short routine of exercises I do every other day while I watch TV. Last night I was doing a set of side lateral raises while catching up on Brothers & Sisters when the band just snapped! I didn’t get hurt, but it scared the heck out of me. So I did a little research online (yes, I’m that kind of person) and found out a few things:

    • Flat bands are more likely to break than tubes
    • You should inspect bands periodically for tears
    • Keep bands in a cool, dark place (oops—my sunny living room clearly isn’t cutting it)
    • Bands eventually dry out and become brittle (duh! after all, they’re just giant rubber bands)

    I bought a new handled resistance tube today and I’m going to store it under my bed. 

    While I'm rambling on, here's one one of my favorite resistance-band (or tube) exercises: a squat with reverse fly. It's still tough for me to raise my right arm to shoulder level, so this move is killer for me. But you might want to hold a dumbbell in each hand to make it more challenging.

    

    

     

     

     

     

     

     

     

  • Blog post
  • 1 week ago
  • Views: 52
  • Not yet rated

• Something new for sleek, smoot

  • From: JennaAutuori
  • Description:

    Since I'm always looking for ways to get healthier hair and have prettier looking locks, I have to tell you about something new I tried. The other night after work I stopped at an event at Concept Salon on the Upper East Side, where I got to test out the new 5-step Keratin conditioning treatment with the Inphenom products (this puts protein and moisture back into your hair and gives it the nutrients it needs to shine). It's perfect for the girls like me who have dry, damaged hair from years of over-processing—it lasts about a month (you can wash your hair with a special conditioner they give you) and costs around $60, instead of a few hundred like what the Brazilian Keratin costs. You also get a very relaxing head massage as the stylist waits a few minutes between the five steps! If you're looking to give your hair a boost, that's quick, easy, and lasts, then this treatment is what you may want to check out. After a month, my hair is still looking and feeling much sleeker than a month ago, and I'm more confident wearing headbands like the ones I’m loving below. Also, check out our Shape Shops in our beauty news section in the Nov 2009 issue (page 60) for some more options. Check out my faves below!

    Sequin Rose Headwrap, $5 from Forever 21 (forever21.com)

    

     

     

     

     

     

     

     

    Budding Chiffon headband, $31 from True Birds (truebirds.com)

    

     

     

     

     

     

     

    "Chloe" Links headband, $44 from By Lilla (bylilla.com)

    

  • Blog post
  • 1 week ago
  • Views: 98
  • Not yet rated

• Eat Your Can’t-Live-Without Fo

  • From: CynthiaSass
  • Description:

    I love French fries. I really don’t think I could live without them, but I also don’t think it’s necessary. I’m not referring to fast food grease bombs. I’m talking hand cut pomme frites made from whole, skin-on potatoes, preferably cooking in extra virgin olive oil and rosemary and dusted with sea salt. Yum! I definitely get the, “But you’re a nutritionist!” comments when seen ordering or eating my can’t-live-without dish, but I tell my clients that even if you’re trying to lose weight, you can find ways to fit in some splurge foods.
    
    I don’t eat fries every day or even every week, but when I do, I eat them with strategy. Fries are carb and fat heavy, so I always eat them with lean protein and veggies. One of the reasons people get into trouble with foods like fries or chips is because they eat them with more carbs and fat, like a burger on a bun.
    
    To enjoy your splurge without going creating calorie overkill, make room for it. For most of my clients, must-haves are carby and fatty: chocolate, baked goods, ice cream and fries or chips. Avoid more of the same and you can create pretty balanced combos that don’t rack up hundreds of excess calories.
    
    Here are a few examples, all under the 500 calorie mark:
    
    3 oz grilled chicken breast – 120 calories
    2 cups broccoli sautéed in 1 tsp garlic infused olive oil – 80 calories
    1 4” chocolate brownie – 250 calories
    Total: 450
    
    3 oz grilled shrimp – 70 calories
    On a bed of 2 cups of spinach tossed with 2 Tbsp light vinaigrette – 55 calories
    One half cup premium chocolate chip ice cream – 300
    Total: 425
    
    1 piece lemon pepper baked extra firm tofu – 90 calories
    10 asparagus spears sautéed in 1 tsp extra virgin olive oil – 80 calories  
    1 serving pomme frites – 300
    Total: 470 
    
    When it comes to nutrition, it doesn’t have to be “all” or “nothing.” Instead of taking a total healthy eating detour and going on a full-on eating spree, create a little balance when a craving strikes. Does this approach make sense to you? Please share your thoughts!   
    
    P.S. If you’re going to “budget in” a splurge food, go for a high quality “real food” ingredient version. A fresh, homemade chocolate chip cookie from a bakery will be a lot more satisfying than a processed, packaged version  - and you can buy just one so the leftovers won’t be calling your name! 
    

  • Blog post
  • 1 week ago
  • Views: 144
  • Not yet rated