APRIL 13, 2012 | 4:14PM
Find out what's really going on when you're sore after a workout.
By:
Joe Dowdell, CSCS, CPT
https://plus.google.com/u/0/stream?tab=G#112392128050477427284/posts [LINK]
Q: If I'm not sore after a STRENGTH-TRAINING session, does it mean I didn't work hard enough?
A: This myth continues to live among the gym-going masses, as well as among some fitness professionals. The bottom line is that no, you don't have to be sore after a training session in order for it TO BE EFFECTIVE. In the world of exercise science, the soreness you feel after an intense workout is commonly referred to as exercise induced muscle damage (EIMD).
Whether or not this damage occurs as a result of a training session depends on two key factors:
1. Did you do something new during your training session that your body isn't used to, like a new movement pattern?
2. Was there an increased emphasis on the eccentric phase (the "down" or "lowering" part) of a muscle action, like the descent portion of a squat?
EIMD is believed to be caused by a combination of both chemical and mechanical processes that occur within the body at a cellular level. In general, POST-WORKOUT DISCOMFORT will diminish once your body gets used to the same movement pattern. Does EIMD directly correlate to an increase in muscular size? According to a recent paper by fitness expert Brad Schoenfeld, M.Sc., C.S.C.S., published in the Journal of Strength and Conditioning Research, the jury is still out.
Personal trainer and strength coach Joe Dowdell is one of the most highly soughtafter fitness experts in the world. His motivating teaching style and unique expertise have helped transform a clientele that includes stars of television and film, musicians, pro athletes, CEO's, and top fashion models from around the world. To learn more, check out JoeDowdell.com. [LINK]
To get expert fitness tips all the time, follow @joedowdellnyc [LINK] on Twitter or becoming a fan of his Facebook page [LINK].
Victoria's Secret Model Lindsay Ellingson's Butt and Leg Workout
APRIL 12, 2012 | 5:34PM
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Length: 3:36
Get a firmer, leaner lower body with this butt and legs workout from Victoria's Secret runway model, Lindsay Ellingson. Watch as she demonstrates the moves that get her runway-ready for the annual Victoria's Secret Fashion Show with trainer Mark Gordon and follow along to strengthen, tone, and get instantly energized. Celebrity Workout for Thinner Thighs
APRIL 12, 2012 | 11:42AM
Fat-busting moves from Courteney Cox and Lauren Graham's trainer
By:
Jen Luciani; Photos by: Vanessa Rogers Photography
Michelle Lovitt understands the pressures an A-list actress faces to always look camera ready. As personal trainer to Cougar Town's Courteney Cox and Parenthood'sLauren Graham, she's constantly coming up with ways to mix up their workouts and TARGET TROUBLE SPOTS such as the hips, butt, and of course, thighs.
"Increasing strength in your lower body increases lean body mass, which raises your metabolism and helps your body burn calories at a higher rate, even at rest," Lovitt says. "So the most important thing you want to do for lean legs is strength train them by lifting weights that will cause your muscles to fatigue after 10 to 15 repetitions," adds the ZOBHA BRAND Ambassador and celebrity trainer. "Then, add in cardio exercises like HILL RUNNING, hiking, walking, skating, and bike riding to sculpt the quads, hamstrings, calves, and glutes by aiding in body-fat loss."
Lovitt designed this lower-body workout to help you get slimmer thighs--just in time for summer!
Squats are one of the best exercises you can do to tone your HIPS, BUTT, AND THIGHS, Lovitt says. They burn fat and help build muscle in your legs by using your bodyweight as resistance.
How to do it: Stand with feet shoulder-width apart, holding a 5- to 10-pound dumbbell in each hand, elbows bent at 90 degrees, with palms facing forward. Keeping your chest up, begin to squat down.
As you lift back up through your glutes, twist your body to the left, allowing your feet to pivot so that right heel lifts off the floor. At the same time, press dumbbells overhead. Return to start. Switch sides and repeat.
Begin with 12-15 reps on each side. Begin with one set and work your way up to three sets.
Hold a DUMBBELL IN EACH HAND and place your left leg slightly behind you, lightly resting on your toe.
Keeping the weight in front of your thighs, tip forward from your hips and lower as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep your abs contracted to protect your lower back.
Squeeze your glutes on the working leg and raise back up. Do two to three sets of 12-15 reps.
Stand with feet hip distance apart. Step back three to four feet with your right leg, land on the ball of your right foot, and lower into a lunge. Pause, then push yourself to the starting position as quickly as you can. Repeat 12-15 reps on your right leg and then switch to the left. Aim for two to three sets total.
Stand facing a set of stairs or an elevated platform. Step onto the platform with your right foot. Keep your right foot on the stair as you press through your heel and rise. At the same time, lift your left foot to touch the step quickly and then extend your left leg back (really squeezing your butt) before returning to the starting position with both feet on the floor.
Repeat until you have performed 25 repetitions with each leg.
How to Get Lean, Sexy Legs like Carrie Underwood
APRIL 11, 2012 | 5:27PM
Celeb trainer Tony Greco shares his superstar routine.
By:
Kristen Aldridge
There's no question country cutie Carrie Underwood has some amazing pipes, but she may just have some of the best limbs in the biz too.
And if you haven't seen her new album cover yet, be prepared to be Blown Away--literally. With gorgeous gams like that, who could blame her for wanting to show them off! Her legs are so awesome, they even have a Facebook fan page, and country funny man Blake Shelton once suggested they should win their own CMA Award (we agree!).
So the question is, what does Underwood do to sport such perfectly sculpted stems? We spoke to powerhouse trainer TONY GRECO (who has worked with both Underwood and her hubby Mike Fisher in Ottawa in the past, while Fisher was playing for the Senators) and one thing's for sure: The blond beauty is committed to a healthy diet and regular exercise plan.
"Carrie is very knowledgeable in the world of health, and she does a lot of workouts on her own," Greco says. "It's really a lifestyle for her. She currently has trainers in both Los Angeles and Nashville and is even known to take one on the road with her while touring. Instead of eating out, she'll stock her fridge with healthy greens from the fresh store."
To get STRONG, SEXY, LEAN LEGS like Underwood's, Greco suggests a series of lunges, squats, stepups, and toe taps combined with a balanced diet of protein, carbs, and fats.
"Have a protein the size of the palm of your hand, 2 cups of green veggies, and a HANDFUL OF ALMONDS, macadamia nuts, or walnuts with every meal," Greco advises.
But with how dedicated Underwood is to healthy eating, is CHEATING ALLOWED, at least every once in a while?
"Definitely!" Greco says. "Just have it before noon so it gives your body enough time to burn the extra calories."
Now, back to those lunges, squats, stepups and toe taps! Greco gave us the deets on the sexy leg workout he gives all his celeb clients (it's a toughie but so worth it!). Go to the next page to get the superstar routine.
Celebrity Workout for Lean, Sexy Legs
You'll need: Exercise mat, light dumbbells, step, medicine ball.
How it works: Greco's lower-body routine combines a series of compound exercises to WORK THE LEGS AND BUTT. According to Greco, you'll start seeing results in as little as three weeks.
"You'll feel the tightness in your legs and start to see the symmetry, the lines," he says. "Genetics plays a role of course, but your thighs will be slimmer and calves more defined."
Do these exercises three days a week, then add in MODERATE CARDIO like light jogging, running, or biking for 30 minutes at a steady pace on your off days.
Warm-Up: Start the routine with a simple warm-up of basic lunges, drop lunges, split lunges, jump split lunges, and drop squats to get the heart rate up and warm the body.
Exercise 1: Bulgarian Lunge
Begin by standing about 3 feet in front of a bench (your back toward the bench), holding light weights in each hand. Place your right foot on the bench, insuring your left leg is still straight in alignment with your upper body.
Slowly descend, just like in a regular lunge, remembering to keep your left knee behind your left foot (your target depth is where your left leg is in a 90 degree bend position). Hold for 2 seconds, then extend your left leg and return to the beginning position.
Tip: To really challenge the core and get those fine leg lines, only use one dumbbell and move your arm over the front knee, back and forth while you do the lunge.
Complete 8-12 reps.
Exercise 2: Stepups
Begin by standing in front of a step or riser (8-12 inches tall) facing forward. Place your right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your body to help stabilize your weight as it is shifting. Step down with your left leg first and continue on down with your right.
Step up and down on each leg for 30 seconds to 1 minute.
Tip: Increase the difficulty of this move by jumping instead of stepping, pushing off the front leg.
Exercise 3: Toe Taps**
Place your right foot on your step at a 90-degree angle. Press through your right heel to stand up on the step and tap your left toe on the step then bring it back down. Repeat on the other leg, back and forth for 30 seconds to 1 minute.
Tip: Do toe taps with a medicine ball for ultimate results! In a slow squatting position, hold the ball behind you while you tap the step with your toe.
Exercise 4: Skater Lunge
Do a reverse lunge with your back leg slightly at an angle. Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground. Immediately jump back the other direction and continue alternating, transferring your weight from one leg to the other. Do this for 30 seconds to 1 minute.
For more fitness tips from Tony Greco, CHECK OUT HIS WEBSITE and follow him on TWITTER!
About Kristen Aldridge Kristen ALDRIDGE lends her pop culture expertise to YAHOO! as host of "OMG! NOW." Receiving millions of hits per day, the hugely popular daily entertainment news program is one of the most-watched on the web. As a seasoned entertainment journalist, pop culture expert, FASHION ADDICT and lover of all things creative, she is founder of POSITIVELYCELEBRITY.COM and recently launched her own CELEB-inspired FASHION LINE and SMARTPHONE APP. Connect with Kristen to talk all THINGS CELEBRITY via TWITTER and FACEBOOK, or visit her OFFICIAL WEBSITE.10 Fun Fitness Facts with Dreama Walker
APRIL 11, 2012 | 12:44PM
How the star of <em>Don't Trust the B---- in Apartment 23</em> stays healthy, happy, and fit.
By:
Kristen Aldridge
With memorable roles on both Gossip Girl and The Good Wife to her edgy new sitcom premiering tonight (April 11) on ABC, Don't Trust the B--- in Apartment 23, this talented actress puts the 'dream' in Dreama.
Wide-eyed, bubbly beauty Dreama Walker clearly knows how to rock any role and sports a healthy attitude about her fit and fabulous bod, to match.
"You have to make being in good health a lifestyle choice, but not be obsessive about it. We all feel better when we're eating well, but it's totally OK to splurge once in awhile!" Walker says. "I'm definitely at the age and time in my life where I'm just really happy with where I'm at."
The best part? She's as funny as she is fit! Read on to get the scoop on the workout she loves most, her latest healthy food obsession, and why she doesn't give in to body pressure in Hollywood.
1. She loves her daily dose of 'dance time.' "I close all my curtains to make sure no one can see me, then I turn on my favorite songs and pretend I'm in a really sweet music video," Walker says. "I imagine myself looking way cooler than I actually do, but it's SUCH A GREAT THING FOR CARDIO!"
2. She's obsessed with the LIQUID JUICE BAR in L.A. "They have an amazing Acai bowl filled with acai berries, strawberries, almond butter, almond milk, granola, and bananas," she says. "It's so divine, delicious, and really good for you--I go there four to five times per week."
3. She's not a fan of running. "I run funny and it's just embarrassing!" the fun-loving star jokes. "It's awful, I don't look cool at all. Then I get bored, angry, irritable... running is my least favorite thing to do."
4. She believes in all things active. "I try to do something active every day, whether it's going for a long walk, getting in a good hike, or doing my dance time," she says.
5. She's dying to get back into ballet. "Now that I don't have to take it and I'm an adult, I would love to get back into it! It's SO WONDERFUL FOR POSTURE, MUSCLES... everything."
6. She knows how to deal with body pressure. "I'm just another girl in Hollywood that doesn't deprive myself, is in good shape and really healthy, but not rail thin. I love taking care of myself but I'm not obsessed," Walker says. "We need to love what we look like and always love the best version of you!"
7. She loves PRESSED JUICERY. "The kale, spinach, and lemon drink is so good! It's a meal replacement and gives me all the fruit and veggie servings I need."
8. She's a major carbavore. "I remember thinking French fries and mayonnaise was disgusting, and unfortunately now I think it's incredible!" she admits. "I also have a really bad sweet tooth, but it's all in moderation."
9. She broke her arm attempting a cartwheel. "I was doing a round off, and for some reason I forgot to put my arms down," Walker says. "I was 10, and clearly very athletically-challenged at the time!"
10. Scarlett Johansson is a fitness role model. "I LOVE HER BECAUSE SHE'S HEALTHY AND CURVY... more women in Hollywood should be like that. Halle Berryalso has an amazing, ridiculous body; It's not even fair!"
Catch Walker starring in Don't Trust the B---in Apartment 23 Wednesdays at 9:30/8:30c on ABC.
About Kristen Aldridge Kristen ALDRIDGE lends her pop culture expertise to YAHOO! as host of "OMG! NOW." Receiving millions of hits per day, the hugely popular daily entertainment news program is one of the most-watched on the web. As a seasoned entertainment journalist, pop culture expert, FASHION ADDICT and lover of all things creative, she is founder of POSITIVELYCELEBRITY.COM and recently launched her own celeb-inspired FASHION LINE and SMARTPHONE APP. Connect with Kristen to talk all THINGS CELEBRITY via TWITTER and FACEBOOK, or visit her OFFICIAL WEBSITE.0 Fun Fitness Facts with Shannon Elizabeth
APRIL 6, 2012 | 3:59PM
The knockout <i>American Pie</i> star is back and better than ever.
By:
Kristen Aldridge
America's favorite exchange student is back and better than ever! That's right, brunette hottie SHANNON ELIZABETH returns to theatres in the latest installment of the American Pie franchise, American Reunion.
It's hard to believe it's been 13 years since Nadia first heated up the big screen (and Jim's bedroom!), but the knockout actress still has us amazed by her ageless beauty and killer bod to match.
That's why we were thrilled when the gorgeous star herself shared 10 fun fitness secrets with us. Read on for more!
1. She loves to take Cardio Barre classes. "This workout hits everything--your arms, legs, abs... everything WOMEN WANT TO TIGHTEN AND TONE, it does it!"
2. She believes in being healthy, but not diets. "I'm vegetarian so eating right definitely gives me the energy you need."
3. She likes to go hiking, especially at Runyon Canyon in Hollywood. "I take my five rescue dogs; They love it too!"
4. She's not a fan of Pilates. "The first time I tried it, I didn't get it," Elizabeth says. "But maybe I just need to find the right instructor to change my mind."
5. Broccoli, Brussels sprouts, oatmeal with nuts and berries, dark green kale salads, and tomatoes are some of her favorite healthy snacks. "It's funny though because I used to hate Brussels sprouts, but now I love them, " she says. "Veggies dark in color have more nutrients and are so good for you!"
6. She is a proponent of change. "Clean your system out and EXPERIMENT WITH DIFFERENT FOODS to find out what works for your body."
7. One of her guilty pleasures is sweet potato fries. "I love them when they're crunchy and really well done!" she says. "I also love anything chocolate... oreo shakes, cookies. But I try to get the gluten-free ones because they're sweetened a little more naturally."
8. Her fitness role models are Kelly Ripa and Jessica Biel. "Other people in general inspire me," Elizabeth says. "Anyone with great arms, a great butt... they all motivate me to work out. Visualize what you want and go get it!"
9. Meditating is a necessity. "If you take an hour out of your day to meditate, you will progress ten-fold. By staying mentally focused, you can let your worries go."
10. Yoga is a great way to multi-task. "Yoga is the PERFECT WAY TO DE-STRESS and work out at the same time," she says.
Check out Shannon Elizabeth's newest movie, American Reunion, in theatres now!
About Kristen Aldridge
Kristen ALDRIDGE lends her pop culture expertise to YAHOO! as host of "OMG! NOW." Receiving millions of hits per day, the hugely popular daily entertainment news program is one of the most-watched on the web. As a seasoned entertainment journalist, pop culture expert, FASHION ADDICT and lover of all things creative, she is founder of POSITIVELYCELEBRITY.COM and recently launched her own celeb-inspired FASHION LINE and SMARTPHONE APP. Connect with Kristen to talk all THINGS CELEBRITY via TWITTER and FACEBOOK, or visit her OFFICIAL WEBSITE.
Hollywood Goes Green: Top 10 Fit Eco-Friendly Stars
APRIL 6, 2012 | 12:19PM
In honor of Earth Awareness Month, we tribute the stars who love giving back to the environment--and look great doing it!
By:
Kristen Aldridge
The eco-friendly supermodel is no stranger to spreading her love for the earth! She shares green tips on her OFFICIAL WEBSITE, founded the CLEAN WATER PROJECT, launched an ECO-FRIENDLY SKINCARE LINE, and even lives in a 22,000-square-foot green home to boot.
If that's not enough, Bundchen also has her own cartoon on AOL called GISELE AND THE GREEN TEAM aimed at helping kids become environmentally responsible. Gotta love a gorgeous gal with such a big heart!
The spunky star with a mega-watt smile and buff bod to match just so happens to be a nature girl at heart!
Showin' her love for all things green, Cameron Diaz was one of the first celebs to rock a Prius and even hitched a ride to the Oscars in a BMW Hydrogen 7. She also actively recycles, uses energy-saving appliances, and starred in her own environmentally friendly MTV reality series called Eco Trippin.
One thing's for sure--we love checking out this Queen of Green, on screen and off!
The adorable actress is a devout vegan, environmentalist, and animal-rights activist—which means she swears off all fur, leather, and pretty much any food from an animal source. Even her rescued four-legged friends are vegans!
With such a passion for the environment, it's no surprise this celeb cutie lives in a solar-paneled home and is creator of THE KIND LIFE, a guide to living your healthiest, happiest life to the fullest, while taking care of mama Earth at the same time!
From designing a vegan footwear line to her involvement with GLOBAL GREEN USA, the talented Natalie Portman is clearly oh-so-devoted to the environment.
The stunning vegetarian is even eco-friendly when it comes to her jewels, using certified conflict-free diamonds and recycled platinum in both her engagement ring and wedding bands from hot hubby Benjamin Millepied.
It's not Ironic at all that this fab female rock star is among Hollywood's greenest! She narrated one of the BEST FILMS YET ABOUT GLOBAL WARMING, is a proponent of sustainable living, uses bio-diesel buses to get from city to city while touring, and has been a vegan since 2009.
This ethereal Earth mother sure knows how to make green look good! The blonde bombshell sells sustainable, tried and true earth-friendly products on her online store,LOVE LIFE GOODS
.In addition to everyday essentials, fantasy playthings, and items for the home and body, she encourages kids and pets to live green too! CHECK OUT HER WEB SHOW, where she explores cutting-edge developments in all things green culture!
America's favorite former cheerleader is not only a teen queen, she's a green queen too!
Well known for her fight to save marine life (who can forget her arrest warrant in Japan after protesting whale and dolphin hunting), she's been given the prestigious GENESIS AWARD by the Humane Society for her environmental and animal activism.
The real-life hero is also not afraid to get snapped by paparazzi showing off her recycling skills, frequently carrying reusable grocery bags.
It's no secret that this Victoria's Secret stunner is a fan of green. She has her own organic skincare line called KORA and often shares tips in magazine interviews on how to go green at home.
From using eco-friendly light bulbs and riding a bike instead of driving, to growing her own vegetables and sporting green clothing whenever she can, there's no questionMiranda Kerr definitely helps put the chic in eco-chic!
One of Hollywood's most bodacious babes is definitely not shy when it comes to fighting for Mother Earth. She helps fight global warming, owns a home with solar panels, drives a hybrid car, and even serves as a board member for GLOBAL GREEN USA.
The beautiful, talented, and socially conscious star also co-hosted the BID TO SAVE THE EARTH to help provide cleaner drinking water for those in need.
Olivia Wilde proves that being vegan helps one shine from inside out. The animal lover and activist is an avid supporter of green living, having said she aims to leave the planet "a little better than she found it".
She also launched a website, WILDE THINGS, that serves as a forum for her thoughts on the environment, her favorite charities, a vegan lifestyle, and much more.Shape-Up Secrets from Old Hollywood Glamour Girls
APRIL 4, 2012 | 1:52PM
How the original list of sexiest celebs stayed in camera-ready shape.
By:
Charlotte Andersen
The ultimate glamour girl, Marilyn Monroe was more famous for her other, ahem, assets than her cooking prowess, but biographers say Monroe was on the forefront of the health-food movement. Plus, the curvy beauty was one of the first famous females known to routinely lift weights.
ACCORDING TO OLD GROCERY RECEIPTS and reports from friends, Monroe was a homebody who loved to do her own shopping and then cook healthy, sometimes elaborate meals at home.
Audrey Hepburn was known for her PERPETUALLY PERFECT POSTURE—a feat that not only enhanced her enviable bone structure, but experts also say helps prevent indigestion, constipation, and back and neck pain. While she wasn't crazy about formal exercise routines, Hepburn loved walking and would find reasons to work walks into her daily schedule.
To maintain her gamine figure SHE REPORTEDLY ate a simple diet of mostly fruits and vegetables with the occasional plate of pasta or square of dark chocolate as a sweet treat. Her last stay-gorgeous trick? Afternoon naps!
Mae West, who once lugged her exercise bike INTO AN INTERVIEW, had a lifelong love of fitness and went for daily bike rides into her 80s.
As for food, West was an early believer in coconut oil—but not to eat. She swore that spreading it on her face was the secret to youthful skin. And while she wasn't a huge fan of WEIGHT-LIFTING herself (that we know of), she certainly encouraged the sport by casting dozens of hunky bodybuilders in her Vegas shows.
Katharine Hepburn was one of the first great Hollywood actresses to not only "exercise vigorously" but TO ADMIT IT. Her parents encouraged her from childhood to "work her body to its highest potential," and she loved all kinds of sports (swimming, golf, and tennis especially). Hepburn prided herself on doing all her own stunts well into her 60s. At 84 years old, she said she could still stand on her head, walk on her hands, and somersault off a diving board. That's one admiral bag of party tricks!
Nude sunbathing every afternoon was Greta Garbo's FAVORITE HEALTH TIP, but if streaking isn't your style, the beauty was also known for her "Sparta-like" daily workout routine. Garbo was a huge fan of "tramping about the woods."
The LIFE-LONG VEGETARIAN wasn't too rigid with her diet, but she swore by light breakfasts and lunches.
Marlene Dietrich has the unfortunate distinction of being one of the first actresses publicly told to lose weight by her studio and then being put on a diet. She went on a prescribed eating plan of broth, cottage cheese, and toast but sensibly added exercise to "shape her body." Whatever she did worked, as she was renowned for her figure. But we hope she was able to figure out a more moderate diet over the years!
Cable resistance exercises WERE A FAVORITE of Jean Harlow—and the fact that she's using her exercises to model adorable swimwear makes it even more fun. However, the actress famously struggled to keep her trim figure and was known for gaining weight between films and then returning to a STRICT DIET OF SALADS to get back in fighting form. While we don't condone her yo-yo dieting technique, it is nice to know that not every glamour girl was just born that way.
"In those days, few women worked out on a regular basis, so I had no exercise program to keep me in shape. I adored horseback riding and I always enjoyed swimming and walking," Elizabeth Taylor SAID of her young start in film. However, to launch her career with National Velvet, the teen was put on a high-protein diet and a "strict regime" of exercise.8 Amazingly Delicious and Healthy Pecan Recipes
APRIL 4, 2012 | 12:07PM
By:
Karen Borsari
These vegetarian stuffed peppers make a gorgeous presentation at a dinner party but are easy enough to make on a weeknight.
Serves: 4
Prep time: 15 minutes
Cook time: 10-15 minutes
Ingredients:
4 large jarred red roasted peppers
4 oz mild soft goat cheese, like Belle Chevre
cup basil leaves, chiffonade
1/4 cup pecans, toasted
1/4 cup golden raisins
1 tablespoon olive oil
salt and fresh ground pepper
Directions:
Preheat to 450 degrees. Place the peppers on a cutting board and open each one by making a slit in one side. Sprinkle with salt and pepper. Spread a spoonful of goat cheese down the center. Evenly distribute the basil, pecans, and raisins on top, reserving a small bit of each for garnish.
Fold each pepper over to close and press gently. Place on a baking sheet lined with foil and drizzle with olive oil. Bake for about 10 minutes, until the goat cheese is bubbling. Arrange on a plate to serve, garnishing with basil, pecans and raisins.
Nutritional score per stuffed pepper:
Calories: 202
Fat: 14g
Saturated fat: 5g
Cholesterol: 13mg
Sodium: 231mg
Potassium: 127mg
Carbohydrates: 12g
Fiber: 1.8g
Sugar: 9.3g
Protein: 6.7g
Recipe courtesy of Tasia Malakasis, Belle Chevre.
Photo Credit: Stephanie Schamban
Forget the fatty cinnamon roll and enjoy these flavorful pecans instead. The lightly buttered pecans are just as satisfying without the guilt. Plus, they're gluten-free and low glycemic.
Serves: 4
Ingredients:
1/2 pound pecans
1 tablespoon ghee (clarified butter) or coconut oil for vegans
1/8 teaspoon Celtic or Himalayan salt, or more to taste
1/4 teaspoon sweet leaf stevia, or more to taste
1 tablespoon cinnamon
1/4 teaspoon vanilla extract (optional)
Directions
1. Heat oven to 350 degrees. Roast pecans for 10 to 15 minutes, depending on size.
2. Melt ghee or oil in saucepan large enough to hold pecans after roasted.
3. Blend in the remained of ingredients and set aside.
4. Toss hot roasted pecans in saucepan with melted sauce and stir to coat.
5. Let cool and serve slightly warm or cooled. Refrigerate leftover pecans.
Nutrition score per ounce serving:
Calories: 106
Fat: 11g
Carbs: 2.8g
Recipe courtesy of Debbie Johnson, best-selling author of FUN WITH GF/LG FOOD cookbook.
This lightly sweet and nutty soup is vegetarian and gluten-free. At under 100 calories a serving it is one of the healthiest and most satisfying ways to enjoy pecans.
Serves: 8
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients:
2 large fennel bulbs with stalks, chopped
2 tablespoons olive oil
2 large leeks, chopped
1 large white onion, finely chopped
1 tablespoon fresh oregano leaves, plus more for topping
1/6 teaspoon sea salt
3 cups green tea, brewed
1tablespoon honey
3 cups fresh baby spinach
1/2 cup plain non-fat Greek yogurt, plus more for topping
1 teaspoon orange zest
2 teaspoon fresh orange juice
1/3 cup pecans, ground
Directions: In a large skillet, saut white onion and olive oil until caramelized, approximately 5 minutes. Add fennel and leeks; cook for 10 minutes or until soft.
Transfer mixture to a food processor, add remaining ingredients. Pulse until smooth.
Ladle soup into serving bowls. Garnish with additional Greek yogurt and fresh oregano leaves.
Nutrition score per serving:
Calories: 96
Fat: 6g
Protein: 8g
Carbohydrate: 13g
Recipe courtesy of Amie Valpone of THE HEALTHY APPLE.
Forget caramel corn, this not-too-sweet snack is packed with fiber, protein, whole grains, and provides 8 percent of the RDA for iron.
Serves: 1
Prep time:5 minutes
Cook time: NA
Ingredients:
2-3 cups popcorn, popped
2 tablespoons 100 percent pure maple syrup
cup pecans, chopped
Date sugar, to taste (about half a teaspoon)
Directions:
Evenly distribute maple syrup over the popcorn. Mix in the pecans and sprinkle with date sugar to taste.
Nutrition score per serving:
Caloreis: 380
Fat: 21g
Saturated fat: 2g
Cholesterol: 0mg
Sodium: 5mg
Carbs: 48g
Fiber: 6g
Sugar: 27g
Protein: 5g
Recipe courtesy of Rachel Begun, MS, RD.
This stuffed squash recipe provides 40 percent of the recommended daily allowance for vitamin C and 15 percent of iron. What's more, each serving is perfectly portioned inside half the acorn squash so you won't be tempted to overeat the delicious filling.
Serves: 12
Prep time: 20 minutes
Cook time: 40-60 minutes
Ingredients:
6 acorn squash or small dumpling squash, halved
2 teaspoons olive oil, for brushing
1 1/2 cups brown rice
1 cup wild rice
1/3 cup olive oil
1/3 cup Sherry wine vinegar
2 tablespoons fresh thyme, choppedLiposuction: Does the Fat Really Come Back?
APRIL 3, 2012 | 4:28PM
Studies say yes—but the answer may not be so simple.
By:
Alanna Nuez
For those who struggle with their weight, liposuction can remove unwanted fat from different areas on the body. However, when RESEARCH LAST YEAR WAS PUBLISHED SUGGESTING THAT LIPOSUCTION HAS THE POTENTIAL TO RETURN WITHIN ONE YEAR, we were intrigued. In a study of 32 women that was published in the journal Obesity, researchers at the University of Colorado assigned 14 of the subjects to undergo liposuction, while the 18 who didn't served as the control group. Although none of the women changed their diet or fitness habits, researchers found that the fat that returned after surgery wasn't the kind that lies directly under the skin (known as subcutaneous), it was the deeper visceral fat typically associated with heart disease. However, the researchers noted that they didn't encounter any adverse medical side effects.
Since this would basically defeat the purpose of liposuction, we went to noted plastic surgeon Dr. Gerald Imber, SHAPE's new columnist and the author of THE YOUTH CORRIDOR, to get his answer to the question: Does the fat really come back?
"No," Dr. Imber says. "This is a myth perpetuated by a lack of understanding of how liposuction works."
The fat will only come back if you don't make any lifestyle changes, he asserts. "Liposuction removes fat cells from a particular place, say your hips," Dr. Imber says. "So if you have fat cells removed from your hip area and then continue to eat too much, you'll gain weight. Since the fat cells on your hips will have been removed, the new calories will have to find fat cells elsewhere in which to reside."
Subsequently, he says, you can find yourself gaining weight in different areas of the body than you have previously. However, Dr. Imber stresses that it has nothing to do with liposuction and everything to do with lifestyle.
"Liposuction works best as a spot remover," Dr. Imber says. "It's not meant to turn a size 16 into a size 6, but it can remove that recalcitrant bit of fat around your waist, ankles, or knees where no amount of self-help does the job."
GERALD IMBER, M.D. Is a world renowned plastic surgeon, author, and anti-aging expert. His book The Youth Corridor was largely responsible for changing the way we deal with aging and beauty. "Prevention, maintenance, and correction" define his strategy for maintaining one's youthful good looks throughout adult life.
Dr. Imber has developed and popularized less invasive procedures such as microsuction and the limited incision-short scar facelift, and has been a strong proponent of self help and education. He is the author of numerous scientific papers and books, is on the staff of the Weill-Cornell Medical College, the New York-Presbyterian Hospital, and directs a private clinic in Manhattan. 40 Free Date Ideas You'll Both Love
APRIL 3, 2012 | 3:18PM
Cozy up to these fun couples activities that won't cost a dime.
By:
Jen Luciani
Many cities have local art shows or photography exhibitions that are free to visit. Some even offer complimentary wine and cheese. Look in your local newspaper or city's website for listings near you. The cultural benefits are a nice bonus!
So-called amateur or open-mic nights tend to showcase local talent in either music or comedy performances, depending on the venue. Before you go, do your research to make sure it's something that would actually interest you and your date.
This is an ideal summertime date. There are hundreds of free outdoor concerts during the warmer months, and you can even turn it into a fun dinner by bringing a picnic!
Most brewery tours are free and--best of all--include free samples at the end. So get your beer buzz on and learn about brewing from those who do it best!
Everyone has a favorite childhood (or adulthood) game, whether it's Monopoly, Clue, or Catch Phrase, so settle in for the night and enjoy a little friendly competition. Or you might try one of the new, more complex games that are sweeping the country like "Settlers of Canaan."
Urbanites, toss a blanket and bottle of wine in the car and then drive until you find a scenic location far from the city lights. If you want to make an entire night of it, bring a picnic and dine by the sunset. What's more romantic than that?
Instead of spending tons of money at the movie theater, stay home and watch one of your favorite films together. Take turns picking the movie. You'd be surprised how much you can learn about someone from their movie selection.
Not a fan of films? Watch a marathon of your favorite TV show or one that you've missed but always wanted to catch up on (Mad Men, anyone?)
Many beaches and lakes are free to visit, which makes them an ideal spot for a romantic rendezvous. You can take a long walk along the shore, have a stone-skipping contest, or simply gaze at the waves while you get to know each other better.
This is a great way to get in some exercise while having fun. Look for cool paths around your town and explore new areas—in tandem!
Head for the hills! Pack lots of water and your favorite healthy snacks and dress in layers so you're prepared for sudden weather changes. This is a great way to enjoy nature and each other's company.
Get sweaty! Whether it's playing catch with a Frisbee, kicking the hacky sack, or shooting some hoops, you're sure to have some fun. If you have a whole day, you can play a lot of different sports and take breaks for snacks in between.
If you share a passion for animals, volunteer at a local pet shelter. If you're more interested in hefting a hammer, look into Habitat for Humanity. There are volunteer opportunities for all passions, so just find the one that best suits you both and have fun!
We all know dancing is fun and good exercise. But who wants to deal with the crowds or expensive drinks at the clubs? Turn your own home into a club with a particular theme. You could even do this weekly with rotating themes!
Playgrounds aren't just for mommies and kids. Relive your childhoods and have contests to see who can swing the highest or who can do the monkey bars the most times in a row. Bonus: You'll torch some extra calories.
Zoos aren't just for grade school field trips. Most zoos offer a few free days throughout the year. This is a great time to take advantage of the awesome exhibits without having to pay for entrance.
Many cities now host farmers markets on the weekends. The food on offer is usually healthier and fresher than store-bought versions, and it's always interesting to check out the work of local artisans!
Have fun going for a spin in your dream car or any car that looks like fun. Just beware: You may have to pretend you're looking to buy, so you'll want to prepare a cover story.
If you're in an area with lots of snow, hit the hills on a downward slope. You could even turn it into a contest to see who comes up with the most successful makeshift sled!
Everyone loves having pictures of their special someone, whether for your wallet, on your desk at work, or just for your home. Have fun with your photoshoot and come up with interesting costumes, backdrops, and angles. (We'll watch for them on Facebook.)
Weather-permitting, a relaxing drive does wondrous things for the soul, and offers a great opportunity for couples to catch up in a quiet, relaxed environment. Bring good tunes and snacks to round out the moment.
Many local coffeehouses have amateur nights, where people can come in and perform or read poetry and you get a great night's entertainment for the price of a cup of coffee. You never know what kind of performances you'll find, so expect the unexpected. If you're bold, you might even jump in and participate!
One person's trash is another person's treasure. Checking out local yard or garage sales can be a fun way to bond over random things that get you excited. Make it a competition to see who snag the coolest stuff for the lowest price.
Most winery tours are completely free and even offer samples in hopes you'll purchase a few bottles. It's a great way to learn about local wines and to spend some quality time together tasting!
Check to see when local sporting teams are going to be having a fireworks show. Take a blanket and cuddle up while you watch the sparks fly.
Lie in the grass and watch the clouds go by. Compete to see who can find the most unusual critters in the cloud formations.
Fly the kite that's been gathering dust in your garage or make a new one. Then head to the park on a windy day.
Turn your dining room into a vineyard's tasting room with tasty finger foods and vino from your wine rack. Comment on the tannins and oaky flavor of each glass (even if you have no idea what those words mean) and celebrate the "bottomless" nature of your at-home tasting.
While a quiet evening of Scrabble and Pinot is not a bad idea, consider amping up the festivities and hosting a couple's game night of charades and Pictionary. All you need is paper, a marker, and some creativity to develop fun categories that all will enjoy.
The concept of a progressive potluck dinner is fun and frugal! Start at one person's house for appetizers, then go to the next house for the main course, and end up at another house for dessert. Best of all, the clean up gets split between everyone.
Spas are having a field day advertising romantic but expensive couples' massages. We couldn't agree more, but we suggest the at-home version to save hundreds of dollars. Lotion? Check. Candles? Check. Most comfortable massage table in the world (your bed)? Done!
Some farms offer free tours or visiting hours. Visit the animals and learn about how a farm actually operates (it's super interesting) and then set up a romantic picnic to enjoy afterwards!
Bond over your brilliance by learning something new together. Take a cooking class, head over to the local library for a Western-European history session, or test out your foreign language skills by borrowing a beginner's guide to Italian on CD. You can also tap into the Internet for infinite learning possibilities on culture, history, art, politics, and more.
This works best if you either live by a sandy beach/ocean or if you have a kid's sandbox around. Gather up some items that can be used to build castles (bowls, cups, etc.) and see who can build the best one!
If you don't have a yard of your own, borrow a local park's leaves to create your pile and dive in! Or, go 'leaf-peeping' during peak season and view all the beautiful changing colors.
Find a smooth lake surface and start skipping. The peaceful surrounding is perfect for picnics, so pack a meal and enjoy the water all day!
Hopefully you have some old balloons lying around from a birthday party. Use these to create water balloons and have fun with a giant water balloon battle.
Instead of eating sandwiches at home for lunch, pack up and head out to a local park or lake. It's a great way to spend quality time without the distractions at home! (Try to ditch your cell phones.)
Baking doesn't require many ingredients--sugar, flour, butter, and a few eggs can create a tasty treat for you and your sweetheart. FIND FREE RECIPES ONLINE for slimmed-down cupcakes or cookies and whip up a batch together. Then enjoy the fruits of your labor!
Ever been curious to see what your apartment would look like if it was feng shui'd? Or wanted to see what a crazy floral arrangement would do to liven up the space? This is a great way to enjoy each other and have fun with your creativity! Even if it just means rearranging furniture!
Scavenger hunts aren't just for little kids—they're experiencing a major comeback among the grown-up crowd. Create your own scavenger hunt and explore a nearby town with your significant other. Even if you know the destinations, watching your date discover them is the best part.
What does YOUR IDEA OF A ROMANTIC EVENING entail? Fancy dinners? Flowers? Gifts? Sometimes it's important to remember that being romantic doesn't have to mean spending all your dough. There are many ways to treat your loved one to a special date without emptying your wallet (or his). MRFREESTUFF.COM has shared his list of 40 Great Date Ideas--and they're all free!
Ask the Diet Doctor: Does Microwaving Vegetables Really 'Kill' Nutrients?
MARCH 30, 2012 | 6:17PM
Discover the best way to cook your food for maximum nutrition.
By:
Mike Roussell, PhD
HTTPS://PLUS.GOOGLE.COM/100066186061226936571/POSTS
Q: Does microwaving "kill" nutrients? What about other cooking methods**? What's the best way to cook my food for maximum nutrition?
A: Despite what you might read on the Internet, microwaving your food does not "kill" nutrients. In fact, it can make certain nutrients more available to your body. In terms of the impact on your food's nutrients, microwaving is the equivalent of sauting** or heating up in a pan (just a lot more convenient). Research on this topic shows that whenever you cook greens (broccoli, spinach, etc), some of the B vitamins and other water-soluble vitamins are lost. The amount you lose depends on the duration and rigor in which the food is cooked—steaming broccoli in the microwave for 90 seconds is a lot different than nuking it for five minutes. Another example: Sauting green beans in a pan** allows for much better vitamin retention than if you were to boil them. Boiling leaches the most nutritients out of your food, so with the exception of potatoes, try to avoid boiling your vegetables.
Although COOKING VEGETABLES does reduce the amount of certain vitamins, it can also liberate other nutrients, like antioxidants, allowing for greater absorption by the body. Research from the University of Oslo found that microwaving or steaming carrots, spinach, mushrooms, asparagus, broccoli, cabbage, green and red peppers, and tomatoes led to an increase in the ANTIOXIDANT CONTENT OF THE FOODS (in that the antioxidants become more available for absorption). And still more research shows that lycopene, the powerful antioxidant that gives tomatoes and watermelon their red color, is better absorbed by the body when it's consumed in cooked or processed tomato products—salsa, spaghetti sauce, ketchup, etc.--rather than fresh tomatoes.
Eating cooked vegetables has its pros and cons, but the bottom line is that it's important to eat your food in a variety of ways. Enjoy raw spinach in salads and go for wilted or steamed as a side dish with dinner.
If you use a microwave to steam your veggies, be careful not to add so much water that you're actually boiling, and watch the clock to avoid overcooking (the amount of time needed will vary greatly, depending on the type of vegetable and how small it's cut). The primary takeaway is to incorporate both raw and cooked foods into your diet. It's the easiest way to ensure that you're getting the maximum amount of vitamins, minerals, and antioxidants.
Dr. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of DR. MIKE'S 7 STEP WEIGHT LOSS PLAN and the 6 PILLARS OF NUTRITION.
Connect with Dr. Mike to get more simple diet and nutrition tips by following @MIKEROUSSELL on Twitter or becoming a fan of HIS FACEBOOK
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