GetFitWithReaf.com's Blog

Cellulite: Hold the Cottage Cheese, Please

2011-01-14T14:45:00.000-08:00

By Stephanie S. Saunders

One of the most hated words in the English language must surely be cellulite. For the 90 percent of women who are plagued by the "cottage cheese" dimples that can run across the backs of arms and the entire lower body, it can seem like the ugliest thing in the world. Sure, you can hide it beneath clothing, but once bikini season hits, it's all over. From a self-consciousness point of view, it's as if you're back in middle school. You might as well make it a trifecta of humiliation by slapping on some braces and a lime-green prom dress. While there's no way yet to completely rid your body of cellulite, there are a few ways to help improve its appearance.

The term cellulite refers to the dimpled appearance of skin that can occur at any point on the body where the skin is thinner. Under the upper layer of skin, there's a layer of connective tissue that holds fat into place. In most women (and some men), this connective tissue has gaps in it, which allow the fat to push through, creating a bumpy appearance. The difference between fat and cellulite is simply where the deposit lies in relation to these gaps in the connective tissue. That, and the fact that even with weight loss and muscle gain, so-called "normal" fat may disappear, while cellulite seems to want to continue keeping your thighs company indefinitely.

Cellulite can occur in the thinnest of women and men (sorry, guys) and doesn't seem to discriminate based on nationality, financial standing, age, or weight. There are believed to be hormonal and hereditary issues that can contribute to causing cellulite. Other causes may include poor circulation, lack of exercise, and even too-tightly fitting undergarments. But no one really knows for sure why 10 percent of the female population is gifted with not having to deal with cellulite, while the rest of us have rear ends that look like a giant golf ball.

So when faced with the appearance of orange peel on your thighs, what should you do? Well, there's good and bad news. The bad news is that there is no actual way, surgical or otherwise, to get rid of cellulite completely at present. No amount of vacuuming, injections, creams, or painful massage will eradicate it permanently. But there are many things that can potentially improve the appearance of cellulite. The following is a list of options, ranked from the least to most invasive and/or expensive.

Diet. There are several diets out here that claim to remove cellulite from the body. After a bit of research, you'll find that most of them are just healthy eating plans that tell you to reduce caffeine and alcohol consumption, avoid processed foods, and drink plenty of water. This, of course, doesn't really bring anything specific to the table for cellulite. It might help you lose overall body fat, which will reduce the appearance of the lumpy stuff, but no amount of pineapple consumption will completely remove it.

Exercise. Magazines are full of articles on exercises to ban dimpled thighs. Again, these exercises are designed to promote muscle growth and fat loss. Unfortunately, a lot of them are exercises that only target very specific areas, which will not benefit your overall fitness level and are fairly pointless, considering that you can't spot-reduce fat. Hard cardio and a toned physique will go just as far, if not farther, for reducing the appearance of cellulite. Overall, continuing with your P90X or INSANITY^® workout plans will do more for you than will any number of leg lifts alone.

Tanning. The International Agency for Research on Cancer has again come out with studies on how horrible the effects of tanning beds and baking in the sun can be. Tanning has now been compared to cigarettes and arsenic. Which is unfortunate, because a little color on your skin can do more to mask extra bumpy tissue than just about anything else. Luckily, there are an abundance of tanning creams and spray-on tans out there that can give you a similar effect without the risk of skin cancer. Just be careful with application, and if you go the professional route, make sure the folks you choose know what they're doing. I once attended a black tie event with hands the color of a pumpkin. Not pretty.

Creams. There are thousands of topical treatments available that can cost anywhere from 10 dollars to several hundred. Most of them have the common "active" ingredients aminophylline, caffeine, and theophyilline. Sad to say, none of these creams can deliver the needed concentration to the necessary depth to make much of a difference in the connective tissue. They're promoted as increasing circulation, but ultimately, you're just using a very expensive moisturizer.

Massage. Massage is another attempt at breaking down connective tissue and increasing circulation in the area. Unfortunately, cellulite is a tougher problem than can be fixed by a single day at the spa. However, there have been studies that consistent, rather aggressive massage techniques can really assist in the cottage cheese reduction process. Before scheduling a daily visit from your massage therapist, though, try intensely rubbing the affected areas on your own with a moisturizer for a few weeks and see if there's any change in appearance. Thankfully, most cellulite appears on areas of the body you can actually reach.

Wraps. Wraps have been around forever and still have devoted followers all over the world. The idea of the body wrap is to dehydrate the area, removing all excess water, supposedly creating a leaner appearance. Wrestlers and ballet dancers alike are infamous for wrapping themselves in plastic and sitting in a sauna for ridiculous amounts of time to try and drop "weight." These results are temporary and will usually return to normal with any intake of water. Wraps may in fact moisturize the skin, but so will a bit of inexpensive aloe vera cream.

Supplements. Supplements can be extremely effective in helping you achieve fitness goals, but like all things I've mentioned thus far, no combination of herbal remedies has been proven effective in the fight against cellulite. Most contain some sort of ginkgo biloba, sweet clover, grapeseed bioflavinoids, oil of evening primrose, fish oil, and soy lecithin. All might assist your metabolism, and possibly your immunity and brain function, but none will make the dimples disappear.

Injections. Here's a cellulite remedy that can cause actual discomfort. Mesotherapy is a series of injections to the cellulite-affected area. Very similar to Botox^® for your back end, it's highly controversial and can require up to 10 visits to see any results. The medication injected has been approved by the FDA for other cosmetic issues, but wasn't designed for use on cellulite, and is so new that all potential side effects haven't been discovered yet. Before you choose to go this route, make sure to discuss it thoroughly with your medical practitioner.

Suction massage. Endermology was created in France about 15 years ago for the temporary reduction of cellulite. The machine creates suction, pulling and squeezing affected areas, which eventually seems to redistribute the fat somewhat, but in truth, it doesn't change the fat's makeup. Sessions last about 45 minutes, require 10 to 12 visits, and are rather expensive. Without regular maintenance visits, the appearance of cellulite will simply return.

Lasers. The FDA has approved two different laser options, both used with either a suction device or massage therapy. A low-level laser is radiated on the skin as some type of massage is administered. Both TriActive and VelaSmooth^® require as many sessions as Endermology, in addition to continued follow-up maintenance, and can cost thousands of dollars. The effectiveness of laser treatments on cellulite is still unclear, but for individuals with enough cash to spare, this presently seems to be one of the best possible options for cellulite reduction.

Remember, while many of these approaches can improve the appearance of cellulite, none seem to remove cellulite completely or permanently. Until a method is found that will accomplish the total eradication of cellulite, it might be better to spend less money on expensive creams and injections and more on nutritious foods and activities that support a healthy lifestyle. Not only will this help to improve your skin tone, but it'll make you feel better about your whole body, inside and out. And isn't that more important than a few extra dimples?

Eat More, Lose More. (Really?)

2010-12-16T14:27:00.000-08:00

By Justine Holberg

You work out practically every day and you're feeling good because you've lost some weight. Until a week or so passes and you can't get the scale to budge. It's like an invisible wrench has been thrown into the works. Now what?

You start second-guessing everything you're doing:

Maybe I'm eating too much?
Should I work out harder?
Do I have to live on parsley and hot water?

So you restrategize. You slash calories and step up the intensity of your workouts. Unfortunately, after another week, you're still not losing. Now you want to give up altogether. But before you throw in the towel, ask yourself this:

Am I eating enough?

Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counterintuitive, it often does the trick. Here's why:

Metabolism is the key to weight loss. If you don't eat enough, or often enough, your metabolism slows to a crawl and weight loss becomes more difficult, especially when you're exercising. That's why skipping meals isn't a good idea if the goal is to shed pounds.

Tip: Always eat breakfast to kick-start metabolism and try eating mini-meals throughout the day to keep your metabolism fired up.
To keep your metabolism up, you MUST eat. Conventional wisdom dictates that when you first start dieting, the less you eat, the better. While it's true that you often should eat less, eating too little can backfire over time. As your body composition changes, your body will think it's starving, which can make it hold on to fat. (The process actually has to do with excessive release of a hormone called cortisol, but you don't need to know the details, so we'll just call it fat.) To avoid this, most experts agree that over time, you shouldn't eat fewer than 1,200 calories per day for women, 1,500 for men. If your daily diet consists of fewer calories than that, consider eating more.

Tip: Keep a food diary to track calories.
You need more calories when you work out. If you're exercising while following a low-calorie eating plan, you'll need to take into account the calories you're burning. That's because it's now easier to enter starvation mode. Let's say you're burning 400 calories and only eating 1,200 to 1,300 calories per day. This means you're really only taking in 800 to 900 calories per day before you begin to calculate how your body composition is changing. Muscle burns more calories at rest than fat does, so as your body changes, you need to eat more to keep the weight loss coming.

Tip: Drink an after-workout recovery drink like P90X Results and Recovery Formula^®. After hard workouts, its calories are utilized so quickly by your body, some people refer to them as "free calories." They aren't, but they will ensure your muscles, hence, your metabolism will recover quickly.

And remember this:

Figuring out to what to eat, how much to eat, and when to eat isn't easy. That's why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.

Tip: Use the Team Beachbody^® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.

Finally, if you're still on the fence about needing to eat more to lose weight. You might be thinking, "How come I know some really skinny people who barely eat?"

The answer is this: You can eventually lose weight by not eating. It's called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.

So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you're more likely to shed those unwanted pounds.

5 Things to Cut Out of Your Diet

2010-12-16T14:19:00.000-08:00

By Tony Horton, creator of P90X^®

When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:

1. Processed sugars. I'm talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.

2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.

3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.

4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.

5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.

By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.

Peace,
Tony

Could Those Extra Pounds Be Water Weight? Lose 'Em Fast!

2010-10-27T13:44:00.000-07:00

By Debra Pivko

Ever wonder how you gained 5 pounds overnight—even when you're cutting calories? The usual culprit is water weight.

If your stomach feels bloated, your face looks puffy, or your hands and feet swell, it's likely that your body is retaining water. And this may show up on the scale as a few extra pounds. Not fun.

Here's why it happens. Your body is constantly trying to rid itself of the salt you consume. When it can't purge all the extra salt, your tissues react by holding on to water, so the ratio of salt to water is always at a safe level.

But if you want to determine your real weight, see how close you are to your fitness goals, and button up those old jeans with ease, follow these quick tips to lose the extra water weight—fast.

Drink more water.

It may seem counterintuitive, but not drinking enough water every day can actually make you retain more water! Dehydration causes your body to go into panic mode, and it'll hold on to water the next time you take a drink. Diuretics like alcohol, tea, and caffeinated soda can actually have a dehydrating effect on your body since they flush water out of your system.

What to do? Drink at least eight to ten glasses of water each day so your body will maintain its fluid balance, and you won't gain those extra pounds. Water is the best diuretic you can give your body and it's all natural, and usually free! If looking thinner and feeling less bloated isn't enough motivation, here's some more. Drinking water before each meal has been shown to help promote weight loss and even to help keep your skin healthy, which is particularly useful if you don't want your skin to sag once you lose weight.

So keep a water bottle at your desk, send yourself "drink water" reminders if you have to, track your water intake for motivation, or do whatever it takes to remember to drink enough water. The extra hydration will prevent those false pounds from showing up on the scale.

Sweat it out with exercise.

When you sit in one place for a long period of time, your circulation slows down and your body can begin to swell. Exercise promotes blood flow and circulation (not to mention sweating). So when you get in some serious cardio, you'll literally sweat out excess fluids and pounds. Make sure to get your daily exercise to help rid your body of water weight.

The exercise program that leaves my workout clothes most drenched in sweat would have to be Chalene Johnson's TurboFire^®. When I eat too much salt or just too much food and feel extra bloated, Chalene's latest program is my savior that helps me get my stomach looking flat, fast. I just pop one of the high-intensity interval training or cardio kickboxing discs in the DVD player to work up a serious sweat and burn major calories. I think it's the awesome music remixes that keep me going through the intense cardio conditioning. After big holiday meals, like the annual Thanksgiving feast for example, I can expect to find my coworkers ready for some TurboFire to fire up our weight loss and sweat it all out.

Limit the sodium in your diet.

To give your body a break from retaining water and working hard to eliminate sodium in the first place, try to keep your sodium intake to less than 2,300 milligrams per day and avoid adding salt to foods.

Watch out for sneaky salt in boxed or packaged foods by reading nutrition labels carefully. Some of the foods where sodium is often hidden are canned soups, fast foods, pickled foods, processed/deli meats, cheeses, frozen meals, and soy sauce. Make sure to look for labels that say "reduced sodium" or "sodium free." You may also want to choose fresh vegetables over canned. While canned veggies can be a handy substitute for fresh, they're typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn, for example, contains 730 milligrams of sodium.

Also, food at restaurants and fast food establishments often contains high amounts of sodium. Eliminate all table salt and try using pepper or other spices on your food instead. Or, maybe try nothing and remind yourself what the food actually tastes like.

Another great way to keep track of your sodium intake is by getting your own customized nutrition plan with Team Beachbody's My Meal Planner. It's an awesome new benefit of the Team Beachbody^® Club membership. You'll get a week's worth of recipes that include low-sodium options, or you can modify and make substitutions to the recipes for even lower sodium options. I use it to track my progress throughout the week so I know all my nutrition stats. You can even use the food analyzer to search any food and get the nutrition information for it. I'm obsessed.

Eat more protein.

Deficiencies in protein, along with vitamins B1, B5, and B6, can lead to water retention as these nutrients assist with fluid balance functioning. Some good sources of these nutrients include lean beef, legumes, and low-fat dairy products. You should try to eat two to three appropriate portions of lean protein per day.

Don't starve yourself.

Undereating can also cause you to gain water weight. Eating fewer than 1,200 calories a day may cause your body to retain water and, ironically enough, cause you to gain more weight.

Limit your sugar intake.

Having too much sugar in your body can cause your insulin levels to rise. High levels of insulin may make it harder for your body to get rid of sodium, which in turn causes water weight gain.

Eat more fresh fruits and vegetables.

Fresh fruits and vegetables—especially those naturally rich in water, such as watermelon, onions, celery, and cucumbers—can make you urinate more frequently, reducing water retention. Fruits and vegetables also provide ample sources of potassium, which assists with fluid balance within body cells. I love going to the farmers' market on Sundays and picking up fresh fruits and veggies, but let's face it—making constant trips to buy fresh produce doesn't always fit into my lifestyle. Thank goodness for Shakeology^®. It's an easy way to get my fruits and veggies without having to set up shop in the produce section of the market. And that way, my veggies come in the form of a delicious chocolate-flavored treat. I sometimes toss a mini banana into my shake for some extra potassium, which also helps discourage water retention and keeps my muscles from cramping up during workouts.

Crash Diets vs. Discipline, Motivations, and Lifestyle Change

2010-10-15T11:56:00.000-07:00

By Stephanie S. Saunders

Elvis Presley, the king of rock 'n' roll, pelvic thrusts, and peanut butter and bacon sandwiches, was rumored to have once heavily sedated himself for 2 weeks in an attempt to continually sleep and lose weight. While he might have removed the bags from under his eyes, Elvis' crash diet did nothing to help him cram into that jumpsuit, and he ended up gaining 10 pounds. As far back as the binge-and-purge bacchanalias of ancient Rome, people have been trying to lose weight in the fastest and sometimes strangest ways. With tactics ranging from subsisting on baby food to ingesting live tapeworms, crash diets promise quick and efficient weight loss, but at what price?

What is a crash diet?

A crash diet is any nutritional plan that severely reduces calories, is nutritionally restrictive, and is supposed to promote quick weight loss. Often the diet focuses on one food group or type, and is not usually intended for long-term use. Any diet that goes below 1,000 calories a day is considered extremely dangerous, and just one step away from starvation.

What is the benefit?

Do crash diets actually work? According to Dr. Susan Roberts, a professor of nutrition and psychiatry at Tufts University, crash diets are (at least temporarily) effective for "disinhibited eaters," or those who are easily tempted by food. (That's all of us, isn't it?) According to her study, by dropping weight quickly, those who are easily discouraged by slow and steady weight loss get instant gratification, and therefore, results. The problem, of course, is that you can't maintain a crash diet forever. Donald Hensrud, chairman of preventive medicine at Mayo Clinic, said: "People could eat nothing but jelly beans and if they were eating just a small amount, they would lose weight. You might be able to get away with it for a period of time, but the more restrictive the diet is—and the longer you follow it—the greater the risks."

What are those risks?

The first issue is usually nutrient deficiency, as one cannot get all of the nutrients he or she needs from a bowl of cabbage soup. It is difficult to get a sufficient amount of calcium, vitamin D, or iron on a very low-calorie diet. You can do permanent damage to your organs by not providing them with their required fuel. If you lose too much fluid, you can damage your electrolyte level, and become easily dehydrated. We know low levels of potassium and sodium can cause cramping, fainting, and even heart failure.

The next thing you're looking at is a slower metabolism. Your body is an extremely efficient machine and will slow down its resting metabolic rate in order to survive longer. This is how our ancestors made it through famine, floods, and sometimes, just winter. Over time, you will lose lean muscle without the proper nutrients to maintain it, which will lower your metabolism even further. With that slower metabolism comes decreased energy. Not only will that affect your home and work life, it will destroy your workouts.

Should you continue on the super low-cal path, you are likely to suffer catabolic reactions. You would expect to lose weight as long as your metabolism uses up more chemicals and energy than it is replacing, right? In fact, weight loss may occur for a short period resulting not from fat loss, but from breakdown of cell structures, organ tissue, bone, and muscle. The body then uses up structural proteins in order to survive. So, yes, your body will begin to consume itself.

Your emotional state will usually alter with the lower number on the scale, which is not quite low enough to compensate for how yucky you feel. Irritability, depression, and lack of patience are very common with calorie restriction. Your sleep state will be affected, as severe caloric restriction often disrupts sleep patterns and can cause insomnia. Lack of sleep, in turn, will not assist in muscle recovery, your mood, or your energy. And eventually when you return to a rational eating plan, your body will be all the more likely to store everything you eat, as it thinks it has been starving for the last few weeks.

Why, why, why?

So, why on earth would anyone do this to themselves, especially if it means only drinking lemon juice, maple syrup, and cayenne pepper? The quick fix. We are a drive-thru nation that believes instant gratification is our birthright. If we can get it in a pill or hire someone to do it for us, we will. We also live in a culture obsessed with thinness, and we seldom take into consideration how much lean muscle can actually do for us, and how much better it looks than "skinny fat." So we torture ourselves with the "path of least resistance" and end up right back where we started, often before that high school reunion or Christmas party actually happens. And we still can't fit into that darn dress.

What is the answer?

The answer is, as it has been for centuries, to make a decision to change your life, and then to have the motivation and discipline to stick with it. Eat a clean diet, somewhere between 1,500 and 3,000 calories depending on your needs, split up over 5 to 6 meals a day with an appropriate balance of protein, carbs, and fats. Perform intense exercise that burns 500 to 800 calories a day, creating a greater caloric deficit, and speeding up your metabolism. Drink lots of water; get 8 hours of sleep; and try to avoid alcohol, refined sugar, and processed foods. Losing 1 to 2 pounds a week is not really hard to figure out, but it does take hard work and commitment to a plan.

Conclusion

Cyril Connolly, the famous writer and critic, once said, "The one way to get thin is to reestablish a purpose in life." And truly, that is the kind of commitment it takes. If weight loss were easy, everyone in the world would pop a pill, subsist on only bananas, and walk for just 30 minutes a day. If weight loss were easy, we would not be inundated with Jenny Craig^® commercials and weight loss-based reality shows. If weight loss were easy, all of those New Year's resolutions would have come to fruition. But diets alone, especially the crash variety, do not work. So stay off the diet merry-go-round and stay committed to the control of your health and your appearance. Just because Elvis couldn't lose weight without extreme means doesn't mean you can't. Of course, you probably can't get paid thousands to wear a rhinestoned spandex jumpsuit, so it evens out.

Getting in Sync! 4 Easy Steps to Creating the Perfect Workout Playlist

2010-10-15T11:45:00.000-07:00

By Omar Shamout

It's said that music is a universal language. No matter what part of the world they call home, anyone can connect with a good song. And The New York Times reports that new research has confirmed that music is appreciated not only by our minds, but by our bodies as well. It may sound like common sense, but scientists have proven that music can motivate you not only to work harder during exercise, but also to enjoy it more. You achieve the best results during a workout when your target heart rate in beats per minute (BPM) matches a song's tempo (also measured in BPMs), making the music feel like a natural, organic extension of you.

Figuring out new ways to liven up your exercise time is a smart and fun way to stay motivated. It's easy to create a playlist fairly quickly that has a sustained tempo that matches the pace of your run, bike ride, or preferred form of cardio. Let's break down the necessary steps for creating a music playlist that's individually tailored to your body, heart rate, and level of intensity.

Identify your workout goals. Before calculating your target heart rate, you first have to establish what you're trying to accomplish with your workout. For instance, people who are only interested in losing weight will have a different target heart rate than athletes looking to train for a 10K or triathlon, and their recommended durations at these rates will also differ. Beachbody^® advises you to consult with your physician before beginning any exercise program to help you figure out what the best approach to exercise will be for you and your specific needs.
Find your "zone." If burning fat is your goal, you'll want to spend the longest duration of your workout in the "Temperate Zone," or 60 percent to 70 percent of your maximum heart rate. Thirty minutes of cardio at this level three times a week combined with a heart-healthy diet should have you shedding the pounds in no time. If you're just starting out, this is a fantastic goal to set for yourself. On your off days, try a low-intensity walk for 20 to 30 minutes to keep up your activity level. If you have better endurance and more experience working out, you'll benefit from spending more time in the "Aerobic Zone," or 70 percent to 80 percent of your maximum heart rate, during which your lung capacity and blood vessels expand, before you move into the "Anaerobic Zone," or 80 percent to 90 percent of your maximum heart rate, where your muscles learn to work with less oxygen and you really build your stamina.

Calculate your target heart rate. The American Heart Association provides this chart of age-specific target heart rates, or the zone in which our bodies are most geared toward burning fat:

Age	Target HR Zone 50–85%	Average Maximum HR 100%
20 years	100–170 beats per minute	200 beats per minute
25 years	98–166 beats per minute	195 beats per minute
30 years	95–162 beats per minute	190 beats per minute
35 years	93–157 beats per minute	185 beats per minute
40 years	90–153 beats per minute	180 beats per minute
45 years	88–149 beats per minute	175 beats per minute
50 years	85–145 beats per minute	170 beats per minute
55 years	83–140 beats per minute	165 beats per minute
60 years	80–136 beats per minute	160 beats per minute
65 years	78–132 beats per minute	155 beats per minute
70 years	75–128 beats per minute	150 beats per minute

Now that you know what you're aiming for, try using a heart rate monitor to get a truly accurate readout of your heart's BPM. You could do it the old-fashioned way by feeling your pulse for 10 seconds, then multiplying it by 6, but we all know how awkward that is to pull off in the middle of a workout. Plus, one less reason to do math in your head is always welcome, right?

Calculate the BPM of your music.
iTunes^®

In its endless wisdom, Apple^® has conveniently added a BPM tag to the description of each song in your library. You can access this feature by highlighting the chosen song and either right-clicking it to access the "Get Info" option on the menu bar that appears, or finding "Get Info" on the "File" pull-down menu at the top left of the screen. Once you're in the "Get Info" pop-up window, select the "Info" tab. Here, you'll find all available details about the song, including BPM. If that sounds far too easy and convenient to be true, well, it is. Most digital music files contain no BPM information at all, and if they do, it's probably inaccurate. You'll probably need to download one of the following applications:

BeatScanner

Windows^® XP and Vista users should try downloading this free application, which will automatically analyze all the music in your library to detect the BPM. What's more, BeatScanner is specifically designed for the exercise enthusiast, and will change the pace of any song you select (without altering the pitch or quality) to your desired BPM, so that you can export it as a new MP3 file, and walk, jog, run, or bike at your preferred speed, and still listen to your favorite tracks! How cool is that? But wait, there's more. Creating a playlist with BeatScanner is very easy, and it also allows you to insert your own interval cues at desired points in the playlist so that you'll know when to step it up a gear, or slow it down a notch. Pretty soon, you'll start to wonder how you lived without it!

Tangerine!

Mac^® users are advised to try Tangerine!, which is a program similar to BeatScanner, but is much more integrated with iTunes itself. The only catch here is that Tangerine! costs $24.95 to download. Because Tangerine! is synced with your iTunes, it will automatically analyze your entire library, as well as any new music you add to it, in a matter of minutes. The playlist creation feature is also very convenient, and allows you to organize songs according to your desired BPM range. However, it doesn't allow you to alter the pace of songs the way BeatScanner does. Luckily, there's a 15-day free trial option that should give you enough time to decide if it's worth the money.

If you'd would like to recommend other BPM-analyzing programs for either PC or Mac, please feel free to share in the comments below!

There's no reason at all for a workout to be boring, and we strive to give you new and interesting ways to stay focused and committed to the idea of fitness, and to provide you with all the tools and information you need to enact them in your own life. So take advantage of the available technology available and create a personal power mix for your iPod^® that'll keep your workout in high gear!

Oh, and in case you were wondering, Beachbody programs like TurboFire^® and Hip Hop Abs^® have all their music tracks mixed so you get the maximum BPM benefits.

10 Ways to Break Bad Health Habits

2010-10-15T11:42:00.000-07:00

By Amy Ludwig

Choosing a healthy lifestyle is not, unfortunately, one of those "set it and forget it" decisions. Don't we all wish it were? Instead, it's a result of many smaller choices we make every day—with every meal. Every snack. And every workout.

You always start the day with the best intentions. You eat a thoughtful breakfast. You pack a sensible lunch, and even remember to bring it with you to work. But then comes mid-afternoon, a dip in energy, and lowered self-control. If you're already in that weakened state and you hear that there are cupcakes in the office for someone's birthday, well, in the words of Donnie Brasco, "Fuhgeddaboudit."

Healthy habits only become habits when you do them more than once.

Instead of setting yourself up to fail, you can set yourself up to make good choices by planning ahead. That will give you a fighting chance to succeed. So where do you begin?

Identifying your weaknesses is the first step. Figure out where you're likely to slip up, and you can take action to prevent it. Here are 10 common problems that derail many of us, and suggestions for how to fight back.

Avoid eating late at night. Your metabolism slows down when you sleep, so late-night calories are harder to burn off.
Fight back: Eat small meals or snacks every 2 to 3 hours throughout the day. Time your meals so that you stop 2 to 3 hours before you go to bed.
Don't grab fast food on impulse. You're already on your way to avoiding this one if you're eating regular small meals and snacks. You'll keep your brain fed, so it doesn't shut down.
Fight back: Pack healthy snacks and bring them with you. These can be simple—a small handful of raw almonds is a better choice than a greasy burger.
If you shouldn't eat it, don't put it in your shopping cart. Seriously. If you put it in your shopping cart, it comes home with you. And you know it's there.
Fight back: It's much harder to eat junk food in a moment of stress or weakness if it's not in your house.
If you're tempted by junk food, look in the mirror. Think it through—those calories will go somewhere. And probably somewhere you've spent hours in the gym trying to slim and shape. So a bad choice now will just mean more effort later.
Fight back: Reach for a piece of fruit instead.
Don't eat for comfort. If something gets you stressed or upset, take a breath, not a bite. Knowing that you're taking good care of yourself, even when you're down, will help you to feel better more quickly.
Fight back: Try calling a friend, taking a 10-minute walk around the block, or playing with your pet. Or working out.
Find healthy versions of your favorite guilty pleasures. Stock your kitchen with those instead.
Fight back: Craving ice cream? A creamy low-fat yogurt could hit the spot. Want the crunch of chips? Try snacking on fresh red peppers, sliced jicama, or baked kale chips (they're easy to make, and astonishingly tasty).
Pay attention to portion size. You don't need to eat heaping helpings.
Fight back: If you absolutely must have ice cream, grab a teacup instead of a bowl. You'll get the taste you crave, but in a much smaller serving.
Make exercise a priority. It's easy to let it feel optional and get lost in the shuffle.
Fight back: Plan your workout schedule for the week and stick to it. If that feels too daunting, start by committing to 1 day. Then try planning for 2 days, and build from there. When you start seeing results, you won't want to stop.
Just work out—don't ask yourself if you want to. Most people (myself included) would answer "No."
Fight back: Just commit, get in your workout clothes, and Push Play. You'll be sweating, happy, and proud of yourself before you know it.
Must have chocolate? Reach for chocolate Shakeology^®. It's made with real cocoa, so it hits that chocolate nerve—as well as providing essential vitamins and minerals to nourish your body, and cleansing prebiotics to gently eliminate built-up toxins from eating processed foods.

11 Tips to Get Fit at 40

2010-10-15T11:34:00.000-07:00

By Jeanine Natale

When I turned 40 this past February, one of the pledges I made was to look and feel much better than I had at 39, or at 38, 37, or 36, for that matter. I'd become pudgy and very out of shape through a combination of a badly broken toe that stranded me on crutches for months, terrible eating habits, and, of course, no exercise other than stumping around on those sticks.

Even after I got off the crutches, it was several more months before I could really walk and move around normally again. Sick of how I was feeling and looking, I made up my mind that by the Big 4-0, I was going to be fabulous! Here are 11 tips that have helped get me to where I want to be.

Favorite sports, new activities. My big transformation happened over summer, which meant I got to surf free of my wetsuit! Even without the effort of struggling into a suit, it takes good overall fitness, especially solid core strength, to carry that longboard over long stretches of sand, paddle, and master the all-important pop-up maneuver. If surfing isn't your thing, think about the kinds of activities and workouts that you loved doing when you were younger, or perhaps always wanted to do and never got around to. And if you've got kids, take a look at the kinds of things they like to do for fun. Okay, maybe learning to skateboard at 40 isn't such a bright idea, but playing basketball or soccer are both great workouts, as are ballet and martial arts.
Solid workout. While trying new activities is always a thrill, it's also a good idea to have a solid, regular workout program for developing overall fitness. Programs like Power 90^®, Slim in 6^®, and Turbo Jam^® provide an excellent system to get yourself back in shape if you've let yourself go, so you can get back to those activities you love to do without the frustration of struggling to catch your breath in the middle of a game, when everyone else around you is raring to go. Then, too, the workouts are challenging—and fun—in their own right! Remember, you're as young as you feel, and as aging causes us to start losing muscle mass and bone density, getting back in shape doing something you love is a great way to fight back.
Take a hike and do some yoga. Getting back on my feet, I found that doing a daily low-impact walk was a great way to get rid of specific sore spots in my feet and knees from limping around on crutches. And warming up before and after any kind of walk or run is a good way to avoid undoing your efforts at exercise by just being stiff and sore for days after. There are several studies showing yoga to be one of the best stretch exercises around at any age, but especially for those of us 40 and over. Even my own mom and dad, who have NEVER been fitness buffs, have discovered yoga and stretching at the ages of 70 and 80 respectively. I've seen the positive changes especially in my dad, who suffers from osteoporosis, peripheral neuropathy, and now Parkinson's disease. My mom, recently recovered from a broken hip, makes a great yoga buddy for my dad, and as the two of them have been at it for the last 6 months, I see my dad up and taking walks now, and eating healthy (something he also never did before!). And my mom isn't limping anymore or getting stiff knees. They're smiling more, too. I took an informal poll, and I found that at least 85 percent of people I know over the age of 20 who are in good health and good shape do yoga on a regular basis.
Get a little color in those cheeks (but not too much!). Taking a walk on a sunny day is one way to do that. However, it is crucial to be safe and smart about it. That baking-sheet-style, lie-out-roasting tan isn't good for your skin at any age! Wear sunglasses with UV protection and carry sunscreen with you at all times when you are out in the sun. Apply it liberally and often! If you are working up a sweat, or you're walking on the beach splashing in the waves, sunscreen washes off—even the waterproof kind. Also, if you're taking a calcium supplement such as Beachbody's Core Cal-Mag™, a moderate amount of sunshine is one good way to get the vitamin D necessary to help your body absorb calcium. But I repeat, do NOT forget sunscreen!
Moisturize! No matter what time of year it is, I'm finding that my skin really is more sensitive to humidity levels, and dries out much more quickly. Do some research and find the products that are suited to your skin type—you'll be able to tell pretty quickly which lip balms and lotions are right for you—and use 'em! For summer especially, make sure they contain a strong enough sunscreen. Keep a little sample-size bottle in your car, another in your backpack or purse, and don't leave home without it!
Truly healthy juices, truly healthy shakes. And I mean serious juice—the kind with dark leafy greens, beets, ginger, carrots, etc. I do love my juicer. Why? Because it leaves all the fibery goodness in my cocktail and I can get a heaping plateful of summer-fresh fruits and veggies in one glass—I always replace at least one meal, if not two, with a big 16-ounce glass of juice. But if dealing with a juicer and prepping veggies and fruits sounds too time consuming to you, check out Shakeology^®, the Healthiest Meal of the Day^®. This is a new discovery for me, and it contains everything I love about my juices, plus so much more.
Vitamins, minerals, herbs, supplements. Feel free to explore the vast world of supplements, vitamins, and minerals. I tend to have a very sensitive stomach when it comes to taking the pill form of some vitamins and herbal remedies, but recently a 46-year-old friend of mine, who is an excellent massage therapist and yoga buff, made me a juice with the following supplements: echinacea, goldenseal, ginseng, gingko, biotin, spirulina, chlorella, blue-green algae, yerba santa, grapefruit seed extract, acidophilus, 5-HTP amino acid complex, and bee pollen. I washed down a handful of probably 20 pills and capsules with that juice, and was very pleasantly surprised that it gave me no trouble whatsoever and had me feeling good all day. Do your research and find the mix that works for you.
Be nice to your body—it needs you. Pulling all-nighters, eating junk food, and hunching over the computer for hours moving nothing but your fingertips: Ahhh, the good old days! If you still love doing this and you've been out of college for more than a decade, at least trade in the junk food for a healthier choice. And your body will thank you profusely if you just stand up every half hour to move around and stretch, even for a couple of minutes. In all honesty, recovering from those late nights—whether you're out partying or fervidly working on an important project—becomes much harder to do as our bodies age. If you have to be at work in the morning after a rough night, it shows up under your eyes, in your back, in your knees, in the heavy fog coating your brain—you get the picture. You can't always be on an optimal stress-free schedule, but being mindful of your body really does help.
Avoid late-night meals and midnight snacks. If you've been active on a beautiful long summer day, you'll be good and ready for bed. If you want the experience to be a restful one, avoid eating a heavy late-night meal. While there are many studies and opinions on the actual long-term health effects of this, the general consensus is that if you do eat just before bed, keep it light and simple. As Chris Idzikowski, Director of the Edinburgh Sleep Centre, says, "A heavy meal can sometimes lead to heartburn-type or reflux symptoms as you're lying down with a full stomach."
Get a good night's sleep. According to the American Academy of Sleep Medicine, sleep needs change over a person's lifetime, and older adults may produce and secrete less melatonin, the hormone that promotes sleep. Being active during the day and getting enough exercise goes a long way to not only keeping you healthy, but leaving you feeling more relaxed and, well, ready for bed.
Be proactive and be proud of your active self! Whether you've always been in shape and are now beginning to feel the effects of aging, or were out of shape and reached 40 with more of a beginner's outlook on fitness, the fact that you are taking steps to get fit and get healthy both inside and outside is a major achievement that takes time, commitment, sweat, and effort. The payoffs are many, including less time feeling out of sorts and less time in the doctor’s office. With all the science and knowledge we have so readily available today, there's no reason to despair about old age. Age truly is just a number. In fact, a recent 2010 study by the University of Michigan Institute for Social Research showed that, overall, people aged 70 and older who had a positive mental attitude about aging and who were physically active reported feeling much younger than their years. Conversely, those who had a more negative attitude about getting older tended to be less active; and reported feeling at least their age, if not older; and reporting more health problems than the younger group did.

Way back when, a friend of mine commented that he just couldn't keep up like he used to on the volleyball court—that he was perhaps getting too old to do that sort of thing anymore. We were only 27 years old! It was probably the first time I had heard anyone my age mention something like that, and then—as now—I simply refused to accept it. Don't get me wrong, there is always the (unwelcome) possibility that some underlying health issue is a contributing factor, in which case serious medical attention must be sought. Fortunately, it wasn't so in this instance. But I remember being surprised by my friend's statement. He was in great shape—probably in better shape than I was—and at the time, I was riding at least 20 miles a day on my bike and was, indeed, quite healthy! Now at the ripe old age of 40, having "let myself go" only to make some much-needed and welcome improvements, I believe there's a lot to be said for being and feeling as young as you think you are, and there's no time like the present to be your best.

Give Yourself a Hand! A "Handy" Portion-Control Guide

2010-09-02T12:43:00.000-07:00

By Debbie Siebers, creator of Slim in 6^®

To achieve weight loss—and maintain that healthy weight once you've achieved it—it's crucial to really understand what a portion is. Here's what may prove to be an indispensible tip: use your hand as a guideline for portion sizes. (If your hands happen to be extra-large or extra-small for your size, adjust accordingly.)

Palm = Proteins: Make protein portions the size of your palm. Protein is found in animal products, like fish, meats, and cottage cheese. Some veggie protein sources include legumes (beans, etc.), tofu, tempeh, and wheat glutens.
Thumb = Fats: Fats are important, but they're also very dense, so match fat portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.
Fist = Fruits, Grains, etc.: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. Remember that it's always preferable to consume whole grains.
Hand = Veggies: Open your hand and spread your fingers as wide as you can. That's a good vegetable portion. Raw vegetables are loaded with fiber and nutrients, and they contain very few calories.

29 Tips for Keeping Portions Under Control

2010-09-02T12:36:00.000-07:00

By Debra Pivko

When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?

Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
Continuing to finish your food at a restaurant because others are still eating, even though you're full.
Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
Eating an entire packaged item only to realize later that it actually contained multiple servings.

I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.

At restaurants

Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
Order the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.

At home

Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow^® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
Hang wall mirrors. We tend not to eat as much when we see ourselves.
Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.

At work

BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty^® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi^® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X^® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
Stock up on Shakeology^® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody^® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.

At parties

Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.

Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?

How to (Painlessly) Go Green in 1 Year

2010-08-28T16:10:00.000-07:00

By Joe Wilkes

Here at Beachbody^®, we're all about getting lean and healthy. And one of the things we also want to slim down is our carbon footprint—the measure of our impact on the environment. From sweeping changes like making our packaging greener to little things like using filtered tap water at the office instead of those big plastic water cooler jugs, we're doing our part to try and make our planet as healthy as we're trying to make our bodies. After all, no matter how much you work out and eat healthily, if the environment's sick, before long, you will be too. Here are some ideas for changing to a greener lifestyle—in just 1 year. You might not become Leonardo DiCaprio or Al Gore overnight, but just changing one small habit every month could add up to a big difference for the planet, and for your pocketbook too.

SEPTEMBER—One Man's Trash Is Another's Treasure

Ours is a consumer society that literally discards tons of stuff every year, and face it, a lot of it is yours. Sure, a lot of it you never should have bought in the first place, but once you have it, you're stuck with it. And if you don't get rid of it, you can't get any new stuff! So you try to recycle the stuff you can; sometimes you can even talk the city into coming and picking up your toxic stuff, like old fridges and TVs. But some stuff just seems destined to go to the junkyard or landfill. However, before you just let these misguided purchases shuffle off to begin their centuries of decomposition, you can try to find a new home for as much of this soon-to-be-orphaned junk as possible. Try doing this by posting on a selling or trading site like eBay^® or Craigslist^®, or give the stuff away on Freecycle.org. Or if you're the more social type, have a yard sale. It's a great way to make a little cash and meet your neighbors. You can have friends and family participate in the sale, too. Everyone's got some junk to get rid of. When the sale's over, instead of just dragging the stuff that doesn't sell back into the house or garage, arrange to have a local thrift store or charity come pick it up—many have trucks and able-bodied staffers to load it all up. The important thing is to keep it out of the landfill.

OCTOBER—Go Green When You Clean

If you're like me, the most toxic place in your house is under the kitchen sink. You probably have enough chemical solutions to start your own meth lab, which is probably a bit of overkill when all you really need is a little something to wipe off your stovetop once in a while. And the scariest part? You're spraying all your surfaces with these toxins and then making food on them. You pay top dollar to coat your kitchen in poison, then send toxins down the drain to pollute the groundwater, the ocean, or wherever the drain ultimately goes. So it's time to get rid of your most hazardous cleaners and go old school with your cleaning. Almost all your kitchen-cleaning needs can be handled with baking soda or distilled vinegar. (Although not together—remember those make-your-own-volcano science projects?) If there's something these two cleaning titans can't handle, try Googling around for a green solution to your specific cleaning issue. There are message boards all over the place, and in all likelihood, someone else has found a way to solve your problem without having to resort to chemical warfare.

NOVEMBER—Veg Out Once in a While

Beef, chicken, pork, lamb. They're all delicious, and in low-fat (preferably organic) varieties, they're also nutritious. But the environmental cost of bringing meat to your dinner table can be huge. Rainforests are cut down to make way for grazing land. All those cows bred for beef create an enormous methane problem with their "exhaust gases." Plus, it takes thousands of gallons of water to produce meat, not to mention that transporting it burns tons of fuel and creates tons of pollution. If everyone went vegetarian, or even better, vegan, just 1 day a week, it would make an enormous impact on the environment. A veg-out day could help cleanse your body while making things a bit easier on your pocketbook.

DECEMBER—Have a Green Christmas

The lights, the sounds, the presents—it all means the holidays are here. And even the Grinch wouldn't ask you not to indulge in your chosen annual festival of excess, but there are few things you can do to help the environment without spoiling the fun. Try hanging LED Christmas lights instead of incandescents. You'll save a lot of energy for the planet and a lot of money on your electric bill. Buy recycled gift wrap. Or find creative ways to wrap presents that don't require gift wrap—like using reusable gift bags or making the gift wrap part of the present. (I wrap my tabloid-loving friend's presents in the latest supermarket rag.) Think about exchanging eCards instead of traditional cards this holiday season. It's less of a hassle, saves you a lot on postage, and helps the environment by saving both paper and the fuel required to deliver the cards via snail mail. If you can't imagine the holidays without a mantel full of cards, at least buy the recycled kind. And when the holidays are over, you can cut the fronts off the cards and donate them to various charities that recycle them and sell them to raise money the following year.

JANUARY—Raid the Refrigerator

I've been in the same apartment for about 10 years. And the apartment came with a refrigerator that had been there a lot longer than that. My first clue that something might be up with the door seal was the layer of rust that pitted the length of the door. My second clue should have been that my electric bill was about $80.00 to $100.00 a month, which is pretty steep for a one-bedroom apartment, even in L.A. Finally, last year my fridge gave up the ghost and my landlord sprang for a new Energy Star-rated fridge. Not top of the line, but a decent $400.00 model. My electric bill dropped $60.00 the first month. If I had bought that fridge when I moved in, I would have paid it off in electricity savings in just over 6 months, and I would have pocketed around $6,800.00 that I instead parceled out to Southern California Edison over the years. Try placing a dollar bill in your refrigerator door—if it comes out too easily once the door is closed, you might have a bad seal. By having your refrigerator resealed or by upgrading your refrigerator, you can save a LOT of money, not to mention what you're doing for the planet. Refrigerators are the worst power consumers, but it's worth checking all your appliances, including air conditioners, televisions, microwaves, etc., to see if they're Energy Star-rated, or if it might be worth your while to upgrade. Some electric companies offer incentives to replace power-abusing appliances—check with yours.

FEBRUARY—Don't Be a Dim Bulb

You've probably seen more and more of these spiral-shaped fluorescent bulbs around. Compact fluorescent light bulbs (CFLs) cost a bit more than regular incandescent bulbs, but only use about a quarter of the electricity—one bulb can save you up to $30.00 over the course of its lifetime (which is long, up to 15,000 hours compared to the paltry 750 to 1,000 hours of the incandescent bulb). Count up the light bulbs in your house—that's a lot of money saved. With numbers like that, you can see why countries like Australia have begun phasing in these super-green bulbs by law, and have started banning incandescents. But even on a voluntary basis, the "green" you save by going green should be a pretty good incentive. For those who believe fluorescent lighting is too cold and don't want their living area lit like an airport restroom, take a look at the newer CFLs—as they've grown in popularity, manufacturers have developed new ways to adjust their color temperature. Plus, there are now CFLs enclosed in glass bulbs to mimic exposed incandescents in ceiling fans, or even to replace those big globe-shaped-lights-in-a-row over your bathroom mirror. People who visit my CFL-lit abode can't even tell I've replaced my incandescents—and my electric bill dropped another $5.00 a month. Again, check with your electric company to verify whether any incentive programs exist for replacing your bulbs with CFLs.

MARCH—Sack the Plastic Bag

Once better recycling techniques were developed for plastic bags, supermarkets were off to the races, embracing the cheaply produced plastic bags. They even put the paper bags in plastic bags for ease of carrying. The problem: the Environmental Protection Agency (EPA) reports that only about 1 percent of plastic grocery bags get recycled. The rest end up in landfills or as litter, where they begin their 1,000-year decomposition process, leaching their petrochemicals into the soil and groundwater. Other bags go on to become toxic threats to wildlife and sea animals. Many stores have begun refusing to carry these ecoterrors, and almost all now offer some reusable alternative at a reasonable price. Some supermarkets offer discounts or prize drawings for customers who bring their own bags. Plus, the cloth bags are a lot nicer—they don't dig into your hands. And since I keep about 20 in the back of my car (about another 10 are usually forgotten in my apartment), I always have padding for fragile items.

APRIL—Ban the Bottle

We've featured a number of articles in this newsletter about the putative health benefits of bottled water, and largely, we don't believe the hype. The bottled-water industry is largely unregulated, so you can never be 100 percent sure what you're going to get. Tap water, on the other hand, is heavily regulated by the EPA, in addition to state and local agencies, so you can be pretty sure what you're going to get. And there are plenty of affordable filters available to make the tap water taste as good as your favorite bottled brand. You'll save tons of money by switching to tap, paying pennies instead of dollars for a liter or two of the wet stuff, but more importantly, you'll be helping the environment in two ways. First, much like the plastic bags, the petroleum-based plastic bottles are largely eco-unfriendly. They can be recycled, but the ones that aren't end up on the millennium decomposition plan with their plastic bag brethren. Secondly, there's the enormous transportation costs—especially if you're getting your fancy water shipped in from Fiji or Norway. Does American water really taste that much worse that it's worth polluting the oceans, the air, and the land to transport a bottle of H20 halfway across the globe?

MAY—Better Bathroom Habits

And we're not just talking about leaving the seat up or down. Our morning hygiene routines can be the most wasteful part of the day. Starting with brushing your teeth—if you leave the faucet running while you brush your teeth for 2 minutes, about three gallons of water are going down the drain. Then when you hop in the shower, you're using 2.5 gallons of water per minute. And if your toilet's a bit on the older side, add another five gallons per flush. So a 2-minute tooth brushing, a 10-minute shower, and one toilet flush send a grand total of 33 gallons down the pipes. You can knock down the total by cutting your shower time in half. You can also install a low-flow shower head, a faucet aerator, and/or an on/off switch that lets you stop and restart your shower at the same temperature and pressure setting you were using before, any of which can cut your water use in half and save you up to $250.00 a year. Also, if you still have one those "spring" water bottles you stopped using in April lying around, you can fill it with water and put it in your toilet tank. When you displace part of the tank's water, your flushes will be less wasteful. Replacing your toilet with a newer low-flow model can reduce your flush from five gallons to as low as 1.5 gallons. And honestly, if your toilet's old enough to be a five-gallon model, it's probably a little crusty anyway.

JUNE—Shop Locally

Summer is the perfect time to start getting to know your local farmers' market. If you don't know where yours is, do a little Internet surfing—most communities have farmers' markets or at least cooperatives that provide you with the opportunity to shop locally. The advantages are many. You help support your community. You get food so fresh that it may have been in the ground the day before. You can get food with fewer chemicals and preservatives, or at least be able to look the farmer in the eye and ask, "What's on your apple?" You can save money because you aren't paying for the food to be shipped from some faraway land, which wastes petroleum resources and causes air, sea, and land pollution, as with the bottled water. If you have to shop at the supermarket, check what you buy to see where it's produced and try buying products produced locally. Also, don't be afraid to let your supermarket managers know that you'd like them to stock locally grown stuff. If they know you're interested, they'll also be interested. Even better, shop at independently owned grocery stores where the person making the buying decisions is on site.

JULY—Walk, Don't Drive

For a resident of Los Angeles, this is almost heresy to say, but by getting out of your car, you'll be saving fuel and helping your health. You'll inhale way fewer pollutants when you're outside walking past the traffic than you do when you're stuck inside your car. Plus, you'll be giving yourself huge cardiovascular benefits by getting out and stretching your legs. Think about all your daily errands and consider whether you can take your car out of the equation for any of them. Even small changes in your routine can lead to big overall savings in gas and make you and the planet healthier. Think about carpooling or taking public transportation if it's available. In addition to the fuel you'll save, you can read the paper in the morning instead of cursing the slowpoke driving five miles per hour in front of you. If you have to drive, there are still some ways to reduce your carbon footprint. Try not to be a stop-and-go driver. People who habitually ride the brake and accelerator use up to 30 percent more gas than the people who drive more evenly. Keeping the pressure in your tires up is another way to make your drive more efficient. By losing the (literal, not figurative this time) junk in the trunk, you can make your ride lighter and use less gas. By keeping your windows rolled up, you'll reduce the drag on your car—it'll become more aerodynamic and require less fuel. And by driving at 50 miles per hour instead of 70, you can save 25 percent in fuel efficiency.

AUGUST—Less Paper, More Room

The one thing that contributes the most to the junk piled in the messy rooms I call home is paper. By the end of every week, I have a waist-high stack of newspapers poised to collapse in my living room. My bedroom floor is littered with the subscription cards that have fallen out of magazines I already have subscriptions to. The top of my desk is a distant memory, buried under stacks of (mostly unopened) mail. My bookshelves have been crammed to bursting, because apparently on my next day off, I plan to plow through the hundred or so books I impulse-bought to read in my "spare time." All of this is at odds with the minimalist aesthetic I claim to pursue. I recycle as much paper as I can, but do I really need all this in the first place? And do you? But where do you begin? First off, take a magic marker with you when you check the mail. These three magic words, "Return to Sender," or these three, "Remove from List," can begin to make your life a lot less cluttered and ultimately save a lot of paper. Hopefully, people will stop sending you junk, or at the very least, the junk won't ever make it into your home. There are also services available online that for a small fee will get your name and address scrubbed from most lists. Check with your various credit card and utility companies to see if you can go paperless and receive your bills via email. Also, email the companies who send you catalogs to tell them you'd prefer to receive their information electronically. See if electronic versions of your favorite newspapers and magazines are available. Most have the extra advantage of having an online archive, so, unlike me, you won't have that milk crate full of old New Yorkers that you never had time to finish reading but couldn't bear to throw away. And get to know your library. You can save a fortune on books, and instead of taking up residence in your home, those books that turned out to be not so hot only visit you for 2 or 3 weeks.

Killing Germs in Your Home Gym

2010-08-28T16:05:00.000-07:00

Killing Germs in Your Home Gym

By Stephanie S. Saunders

Unless you live in a hypoallergenic bubble, it's awfully hard to steer clear of germs. And during cold and flu season, or if you're in a job that involves working with children, it's even harder. But what if your workouts are making you sick? No, I'm not referring to pushing so hard it makes you hurl; I'm referring to the parasites, viruses, and bacteria that live on gym equipment, flooring, and even your shoes.

The New York Times recently ran a story about a high school student who almost died from an antibiotic-resistant form of staph infection, which he most likely contracted from an exercise mat. More and more dermatologists and podiatrists are seeing cases of plantar warts, fungi, and rashes that they're attributing to shared equipment in gym or yoga classes.

"Not a problem!" you retort, "I do P90X^® in my living room, so I don't have to worry about this." Think again . . . because bugs can find their way into your home more easily than you'd think. Eighty percent of disease is transmitted through interactions with someone who's carrying germs, or touching a surface where those organisms live. So if you meet a friend for lunch, go to a meeting at work, or play with your kids in the park, then hit the home gym and crank out 60 minutes of cardio, you spread the germs to your gear, where bacteria can survive for days and viruses can hang out for weeks. The often sweaty and warm conditions are the perfect breeding grounds for these bugs.

And it's not just exercise gear. Charles P. Gerba, Ph.D., a professor of microbiology at the University of Arizona, found that after 3 months of wear, 13 percent of shoes carry E. coli bacteria, and 90 percent of shoes carry traces of feces. So unless you have a pair of workout shoes earmarked specifically for indoor use, you're tracking germs into your house, and probably onto your equipment.

So what can you do? Let's look at some steps you can take for better home gym hygiene.

Shoes

A good portion of the world's population removes all shoes before entering the home. Maybe their flooring is just more delicate, but perhaps it's that they're more aware of what they're bringing into their homes. You can pick up some of the worst shoe-germs simply from walking down the street, and while it's hard to avoid those germs on the mats of your local gym, you do have the option of keeping them off that fancy plyo mat at home.

The ideal solution would be to segregate one pair of athletic shoes just for your workouts, but if a second pair of athletic shoes isn't an option, throwing your sneakers into a washing machine every few weeks can kill a plethora of bugs. If your shoes aren't tough enough to take the pounding, you can spray the soles with Lysol^®, then clean the rest of the shoe by hand with a gentle cleaner. It may take a bit of time, but isn't that better than doing push-ups on a poopy surface?

Dumbbells/medicine balls/ankle weights

Resistance equipment comes in a variety of styles—squishy, round, ankle-binding, shiny, handled, neon-colored . . . Regardless, any kind of dumbbell can hold onto bacteria for days at a time. And since they now come in so many shapes and sizes, they give germs more places to hide, especially in foam-covered dumbbells. So until someone invents a self-cleaning dumbbell, please make friends with the Clorox^® Disinfecting Wipe. Wiping down equipment daily after use would be ideal, but if you're too busy, once a week should work. Make sure you get into the creases of the medicine ball and the folds of the ankle weights. If you happen to live in a particularly humid or warm climate, try to swab your gear at least a couple of times a week.

Mats

These are probably the biggest pain to clean, as they're such a large surface. But since you lie on them, roll around on them, and do everything short of lick them, you really need to keep them sanitary. Happily, there are a ton of products out there designed specifically for cleaning yoga mats. There are washes, sprays, and wipes that maintain the mat's necessary, inherent stickiness while removing the dirt. You can pick up any of these cleaning aids at health food stores or online. Also, should you have the extra cash, there are sticky towels that are made specifically for placing on top of an exercise mat and that can easily be thrown into the washing machine.

If you don't want to invest in fancy cleaning accessories, you can actually put your mat in the washing machine, as long as you remove it before the spin cycle. Use a mild detergent and wash in cold water only. Let the mat air-dry completely before you use it again, or you might find yourself with a bit of a drippy mess on your hands (and floor).

And if you don't have access to a washing machine (and you don't want to drag your mat to a laundromat), taking a shower with your yoga mat can be some multitasking fun. Okay, maybe not fun, but you can lather up your mat with the same antibacterial soap you use on your skin, then rinse the mat completely and hang it over the shower rack to dry.

Pull-up bars/push-up stands

Very similar to dumbbells in terms of nooks and crannies providing cleaning challenges. Like some dumbbells, they often have foam padding. The denseness of this foam makes them incredibly durable, but that same denseness makes it much easier for germs to get trapped, which makes keeping them clean especially important. Harsh chemicals can break down the foam, so Clorox wipes aren't your best bet for the nonmetal parts. Your best bet is probably to squeeze some mild soapy water into the foam, then squeeze in some clean water to release the dirt. The most important part would be to make sure you dry the foam padding adequately; this will help you avoid mildew. Make sure you squeeze out all excess water with a towel, then if possible, let the whole unit dry completely in the sun.

Resistance bands

These wonderful bands, usually made of latex rubber, come in a variety of makes, models, sizes, and colors. Whether you use the tubular kind with handles, or the long flat kind you can tie, resistance bands are durable and portable—and they hold on to germs like there's no tomorrow. Because there isn't a whole lot you can do to mess them up, you can fill a sink with warm water and antibacterial dishwashing liquid and drop all your resistance bands in at once. If you want to be particularly OCD-ish, you can also scrub them with a toothbrush, but just letting them sit in the warm soapy water will generally be enough to get them clean. Allow them to air-dry completely before you use them again.

Flooring/carpets

Tidying your workout area seems like a given, but most of us stop at putting our dumbbells behind the couch at the end of the session. However, the floor you were just doing dive bombers on could probably use some attention. If you have hardwood or tile floors, find a good antibacterial cleaning product that's safe for all floors. Swiffer^® even has a product line specifically for wood floors and the germs that love them. If your floor is less sensitive, a bucket of Lysol and some elbow grease will do it.

If you're a carpet person, there are many options. Dry carpet powders that you sprinkle on carpet and then vacuum up supposedly kill mold, bacteria, and dust mites. Then there are steam and vapor carpet cleaners you can rent or purchase, many with antibacterial and anti-mold properties. And for those of you with green-minded intentions, there are plenty of environmentally friendly cleaning products that can be put into any steamer. You should sweep or vacuum your floors regularly, and aim for a deeper cleaning every few months.

You

Odds are you had your last official hygiene lesson in 7th-grade health class. And not to sound like your teacher, but showering after a workout is still really important. We know you're busy, and you were just going to run to the store. We know your INSANITY^® video ran 20 minutes longer than you thought it would. We know you just don't have enough time. But also we know your skin is now swimming in bacteria, and frankly, you smell a little ripe. Furthermore, no one you encounter wants that bacteria handed off to them, so a quick rinse will make you a better acquaintance. And one more thing (although this should be common knowledge): putting on clean clothes after your shower is a vital piece of the puzzle.

Taking a few extra minutes to clean up your workout gear can make the difference between healthy and sick. With an increasing number of people being diagnosed with skin infections caused by Staphylococcus aureus ("staph") bacteria that are resistant to many antibiotics, there's no reason to take a chance, because no matter how much you love working out, there's nothing fun about catching a disease.

Mommy Makeover Tips

2010-08-06T10:31:00.000-07:00

Okay, so you're working out to lose weight and tone your body. But what about loose skin? If you've lost a lot of weight or had a baby, your skin can sag and you may feel like a deflated balloon. Check out what real women have to say "on camera" about how to handle post-pregnancy body issues.

The Best and Worst Cocktails

2010-08-06T10:27:00.000-07:00

By Steve Edwards

If you want a drink, you want a drink, and all the bad press you read isn't likely to quench your thirst. So the Nutrition 911 on alcohol will be to skip the boring science and discuss what to do when you're going to drink. Besides, studies keep telling us that a bit of alcohol in your diet enhances your health and lengthens your life span. All you may know now is that the last time you hit the bar, you woke up feeling like someone was using a rototiller on your brain, leaving you to wonder, "How can this have been good for me?"

The truth is it isn't. A hangover means you've done damage that needs to be reversed. Unfortunately, a common remedy is a greasy meal, which further damages your system and hinders your weight loss plans. But there's no doubt that a drink every now and then can help lift your spirits and diminish stress. But all cocktails are not created equal. Just like making smart choices with the foods you eat, imbibing with a plan can be the difference between extending your life and maintaining your P90X^®, Slim in 6^®, or ChaLEAN Extreme^® results, and getting to know your Domino's^® delivery guy on a first-name basis. Let's get started, class, with this week's Nutrition 911: The Best and Worst Cocktails.

The Best

Red wine. Much has been written about wine's high antioxidant content, the chemical resveratrol, and how wine drinkers are the healthiest sect of those who imbibe regularly. A handful of large-scale, long-term studies on wine have shown that those who drink heavily outlive teetotalers, and those who drink in moderation outlive everyone. This has led to a huge increase in wine production in the U.S.
Keep in mind that while you hear a lot about the difference between red and white wines, in virtually every study, both have been shown to improve health. Red wine and its high antioxidant content gain most of the attention, but two recent studies gave white wine a higher rating for both free radical reduction and cardiovascular health. It seems that you can't go wrong either way.

Downside . . . The sulfates in red wine negatively affect many people, often leading to an inability to sleep. And if you can't sleep, you're offsetting all of the positive effects. Consider checking the alcohol content listed on the bottle—the recent trend has been toward high-alcohol-content wines. By drinking high-alcohol wines, it might seem like you're getting more bang for the buck. While that may be true, do you really want the bang, or just a nice accompaniment to dinner?
Microbrews. On a percentage basis, only microbrewed beer production has increased more than wine production in the U.S. The reason for this trend is generally credited to mass-produced American beer, which beer snobs think tastes worse than stagnant water. But another reason is that microbrewed beer is healthier—much healthier, in fact. Most mass-produced beers in the U.S. are cheaply made, relying on ingredients like corn, rice, additives, colorings, and flavorings (oddly enough, the same things that make up most of the junk you can buy at 7-Eleven^®). Microbrews adhere to the European codes for beer production, which dictate that it's made from barley, hops, wheat, and water. A good microbrew contains protein (more than double, in fact), more electrolytes (quadruple), and many times more vitamins and assorted phytonutrients (like flavonoids) than cheap beer. In fact, microbrewed beer is better for you than most sports drinks, sometimes even for sports.
Downside . . . It can be part of the recovery process, but don't try making it do all the work. Beer still contains alcohol, and if you down beer as though it were Gatorade^®, you'll wind up with a hangover that will impede your sports performance.
Guinness^® stout. In Ireland, the saying goes that Guinness is food. And sure enough, it tastes like it. Thick, rich, and syrupy, one Guinness can feel as satisfying as a case of Bud Light^®. It's also low in calories and high in iron, making it one of the best choices if you're going for a mass-produced beer.
Downside . . . It can be addicting. When one doesn't do the trick anymore, you can quickly pile on calories. And remember that most calories in beer come from alcohol.
Top-shelf alcohol of any kind. Straight, on the rocks, or with water. The means of producing hard alcohol ensure that you're getting what you pay for. Cheap stuff isn't made with a high-quality distillation process, leaving it with all sorts of impurities and a taste that renders it to be mainly used as a mixer with nonalcoholic, and usually highly caloric, substances. Top-shelf stuff, whether it's bourbon, vodka, or even rum, is made to be consumed alone, or with water. Slowly savoring your drink is a great way to make sure that you don't overdo it. Cost is another. It's much better to slowly relish a glass of Blanton's™ than to power down a fifth of Old Grand-Dad™ and Coke^®.
Downside . . . The cost of providing for your top-shelf-only habit could lead to enough extra stress down at the office to offset the stress you're relieving with your drink.
Vodka soda. Vodka is the purest of the hard alcohols, and soda is mainly water. Add a couple of limes, and you've got a clean and refreshing cocktail with very few calories.
Downside . . . It's so clean and refreshing, it's hard to be restrained. If you have four of these, you might as well have just had that strawberry margarita you wanted in the first place.

The Worst

Scorpion. Or just about anything you'll find at the Kon Tiki Inn, Trader Vic's^®, or any place where a drink is referred to as "grog." If there's anything worse than mixing a lot of sugar-based alcohols together, it's mixing them with a bunch of sugary juices in a bowl that's big enough for six. Drink one of these, and be prepared to skip the entire drunken process and head straight to the hangover.
Long Island Iced Tea. Forget the word "tea." There are no antioxidants to be found in this concoction of five different alcohols, sweet and sour mix, and Coke. A few of these and you might as well put in a wake-up call to Domino's.
Red Bull and vodka. If you want to be a supercharged drunk, here ya go. One of the main offenders of the hangover is your inability to sleep well after a night on the town. Nothing enhances the chance of seeing dawn's early light like a couple of these. The only positive is that maybe you'll dance all night and work off the calories. Hopefully, you don't have to work the next day.
Jack and Coke. You might as well just mainline your whiskey. Nothing's better than Coke for creating a sugar rush. Adding alcohol to this mix creates the perfect atmosphere for a bar fight. The only saving grace is that being drunk impairs your reflexes. Losing a couple of late-night melees could lead to some restraint.
Piña colada. The only thing more densely caloric than alcohol is fat, and this baby combines the two, along with all the sugar you need to guarantee a hangover. The result is a virtually nutrition-free milk shake that contains half of your daily caloric requirement. The only possible bright side is that you're only likely to feel comfortable drinking one of these on an island where you have ample opportunity to shed the pounds you gained the night before.

How to Party Like a Rock Star (the Beachbody® Way)

2010-08-06T10:22:00.000-07:00

By Omar Shamout

To some degree, everyone wants to be a rock star. Seriously, who hasn't had at least a passing temptation to throw a television out the hotel window because, you know, Led Zeppelin did it? Especially when you're young, being the wild and crazy party animal among your friends seems like an instant way to gain popularity and adoration. The problem is, not all rock stars have the luck and longevity of Keith Richards, and if you try to emulate his lifestyle, you'll probably end up dead like John Bonham instead. Or Jimi Hendrix. Or Janis Joplin. Or Kurt Cobain. That's not to say we all need to live like the Jonas Brothers and abstain completely, but it's worthwhile to realize that those special nights out are best remembered for the company and camaraderie you shared, rather than forgotten as the result of chemically induced amnesia.

The Opening Act

So you've nailed down the perfect outfit, got your new 'do, and smell like a million bucks. But don't head out on the town before your body is as finely tuned as Clapton's Fender^® Stratocaster.

Rest! If you get less than 4 hours of sleep per night, or you've been up for 16 hours or more, you're probably already acting drunk, even before you've had a drop of alcohol. This is because not getting enough REM sleep negatively affects your body's motor functions, blood sugar absorption, and immune system. You'll be friendlier, wittier, and more sociable with all your friends when you're rested, and this might come in handy if you're looking for a new type of friend (or two, if you really want to love like a rock star . . . ).
Eat well! Van Halen ate M&Ms^® (except the brown ones, according to their notorious concert contract rider), Busta Rhymes eats KFC^®, and Meat Loaf, circa 1970s, ate pretty much everything under the sun, except his namesake. If you want to eat right, you probably want to follow another direction. Ideally, you should eat healthy meals that include a balance of carbohydrates (from fruits, vegetables, and whole grains), protein (from lean meats and fish, legumes, nuts, soy, and dairy products), and fats (avoiding saturated and trans fats). A solid meal will help stave off the urge for that 1 AM pilgrimage to the taco truck with your less-well-fed friends.
And remember, eating right doesn't need to be a solo venture. If you really want to seem hip and in the know, bring your friends to the latest trendy, new "foodie" haven before hitting the bars and clubs. That way, you'll all spend a few hours focused on cuisine instead of cocktails. Know that thrill you get from discovering a new underground band? Well, most people feel the same way about finding a great new restaurant before the masses, so choose wisely and your friends will bestow upon you admiration comparable to what Justin Timberlake receives in a room full of Hollywood starlets.

The Headliner

This is it. The main event. The moment the crowd has been waiting for all night. It's time to shine, so here's how to ensure the lighters (or iPhones^® with lighter apps) come out, and you walk off stage a legend:

Dance, dance, dance! We all know that half an hour of cardio per day is an essential component of staying healthy and fit, so combine it with your night out and kill two birds with one stone! Dancing is wonderful exercise, and is sure to work up a sweat. If you're worried your moves are less Michael Jackson and more Elaine from Seinfeld, why not try joining a group hip-hop class or try out Hip Hop Abs^® to learn some funky, fresh moves you can bust out for your friends? (But if you really want to impress them, you should probably never utter the words "funky" and "fresh" in the same sentence.)
Moderation! If moderation isn't a scientific law, it really should be, because there's almost no situation where it doesn't work. Many rock stars may overdo it with the partying every night, but they have expensive publicists to explain away their stints in rehab as "exhaustion." To increase your shelf life as a party animal, stay properly hydrated. Every great rock song has a memorable chorus, so when you head out for a night on the town, keep this little ditty on repeat in your head: "Drink, water, drink, water, drink, water." If it helps, just hum that Chumbawumba "Tubthumping" song and substitute water every other line (i.e., alternate your cocktails with water). You might think that getting drunk early will make you seem cool and fun throughout the night, but in all honesty, you're only becoming that guy or girl.
"I'll have a soda and soda, please." The great thing about spirits like vodka or gin is that they look like water. So the next time your friends are urging you to catch up or it's your turn to buy a round, slow things down by sipping on a soda water—just let everybody think it's liquor. You can even wince when you take a sip if you really want to crank up the illusion that you're hitting the hard stuff. No one will be the wiser, and you'll save a pretty penny too! Little-known fact: The original title of Snoop Dogg's "Gin and Juice" was just "Juice," but the record label urged him to change it for fear it would lower his "gangsta" cred.
Energy doesn't come in a can. If you're looking for "wings," don't go for a Red Bull, just buy a Paul McCartney album. Avoid the temptation to use energy drinks as fuel, because "energy" is a complete misnomer here. The caffeine and sugar hit'll just leave you jittery and nervous, after which you'll risk pulling a Lindsay Lohan and crashing hard before the end of the night.

The After Party

It's the next day, and you're not sure how to follow up that awesome night you just had. Here are a few suggestions for how to get your groove back:

Rest! Again! Whaddya know, we're right back where we started—your own cozy bed. Hopefully, you spent the night with the Captain to your Tennille. (A dated reference, I know, but who doesn't sing along to "Love Will Keep Us Together"? Admit it.) Anyway, if all went according to plan, you spent the night dancing, romancing, and, well, other things, so now it's time to rest up. Don't worry about your workout today, because trust me, you did enough of that last night. If you're feeling extra sluggish, some light stretching or a leisurely walk should do the trick.
Recovery! Eminem's new album is called Recovery, and we don't think it's a coincidence. He's giving you a hint, so take it! Buy some of Beachbody's own Results and Recovery Formula™. Designed for use after workouts, it will get your body back in tour shape in no time.

There you have it, the official guide to living a Beachbody-certified rock 'n' roll lifestyle. If you heed our advice, both your body and your mind will remain solid as a rock for quite a while, and you won't get caught rolling onto the floor.

Tag! You're Fit!

2010-07-29T12:34:00.000-07:00

By Denis Faye

Just finished your latest round of P90X^®? Ready for a little break from TurboFire^®? Looking for the next big trend in exercise?

I'm here to tell you all about it: they're small, they're fun, and they're a never-ending source of energy. Many of us already have them in our homes and, heck, we invest so much time, effort, and money in them, why not use them to get in shape?

That's right, I'm talking about kids. Yes, kids! You're looking for a fun way to get fit. They're looking for a fit way to have fun. So why not exercise together?

Still not sold? Let's have a little peek at some of the benefits:

Lifelong diet and exercise patterns develop at an early age. You get Junior out there running around, and you're giving him a foundation of fitness that'll influence his life for the better.
It's a family thing. Communication is vital to a family. When I say "exercise," I'm not suggesting you all hop on treadmills and spend 45 minutes staring straight ahead. I'm talking walks, swims—you know, fun stuff that gives you a chance to chat.
Everyone wins. Obesity rates are on the rise the world over. Getting the entire family up and out of the house gets everyone that much more fit.
It's fun! Sure, your kids can be punks sometimes, but they're your kids, the same silly little goofballs they've always been. Laugh it up with them. It's a great cycle. Exercising together will allow you to have fun together, and having fun together will allow you to exercise together.
It's a chance to nurture. Many things kids do are so beyond their parents. This is a simple chance to be a parent—to offer advice, counsel, or, most importantly, just be a listening ear.
It's a chance to learn. Get active with your kids, and you'll be able to see their strengths and weaknesses. Armed with this information, you can become a better parent.

Sold yet? I hope so. Now for the next step. You have the kid, you have the motivation. How do you go about it? Here are a few ideas:

Find an activity they like. Generally, the parents are going to be a lot more motivated than the kids to hang out together, so let them pick the activity. If you like basketball and they like kickball, too bad for you. Get that kicking leg warmed up!
Remember, this is fun. Avoid words like "exercise." Make the schedule as loose as possible. If it gets unfun after 30 minutes, head home. Better a little bit of fun than a forced march.
kidsThink outside the envelope. When's the last time you went dancing? Or roller-skating? Or bowling? A read through your community newspaper should offer all kinds of neat options.
Turn off the television 1 day a week. That means all day, Mom and Dad, even after the kids hit the sack. When the boob tube is off, you'd be surprised at how much time you suddenly have.
Y'all don't have to be attached at the hip. If you need to jog every day, do it at the local track. Take the kids and let them run around where you can keep an eye on them.
Non-exercise exercise. Go to an amusement park. Have a picnic. Play mini-golf. No, you won't be working towards Lance Armstrong heroics with these activities, but you'll get exercise and you'll be a hero to the most important people: your kids.
Join them during their playtime. Get out there with the neighborhood kids. When's the last time you played kick the can? Or tag? Or had a squirt-gun fight? Way too long, my friend.

9 Foods Not to Give Your Kids

2010-07-29T12:32:00.000-07:00

By Joe Wilkes

If you've followed the news on childhood obesity lately, you know the state of affairs is pretty grim. Childhood obesity rates have tripled over the past two decades, and most signs point to the next generation being the first whose life expectancy will be shorter than their parents'. Much of the blame for this trend has deservedly been laid at the feet of the producers and marketers of unhealthy food aimed at our youngest consumers, whose parents face an uphill battle: trying to pit fresh, healthy foods devoid of mascots or sidekicks against superheroes and cartoon animals in a struggle to tempt their children's palates and stomachs.

Since most kids have hummingbird metabolisms that adults can only envy, it's often easy to give them a free pass and let them eat whatever they want. But eventually those metabolisms slow down and the pounds settle in. Also, as physical activity decreases and processed food intake increases annually, kids aren't burning calories the way their parents might have when they were their age. And even if the kids aren't getting fat, they are establishing eating habits they'll take into adulthood. As parents, you can help foster a love for healthy eating and exercise that will last your kids a lifetime—hopefully a long one!

Eating can so often be a classic power struggle where kids try to finally locate their mom and dad's last nerve. (I can remember family dinners with my brother and parents that could teach Hezbollah a thing or two about standoffs.) There are a number of strategies you can use to mitigate this type of deadlock. One is to let your kids help with the selection and preparation of the food. If they picked out the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet. Another is to frame eating vegetables and healthy food as being its own reward. Otherwise, by offering dessert as a reward for finishing vegetables, you create a system where unhealthy food is a treat and healthy food sucks. With these thoughts in mind, let's take a look at some of the most unhealthy foods being marketed to your kids today, and some healthier alternatives you can offer to replace each of them.

Note: The following recommendations are for school-aged children. Infants and toddlers have different specific nutritional needs, not addressed in this article.

Chicken nuggets/tenders. These popular kids' menu items are little nuggets of compressed fat, sodium, high fructose corn syrup (HFCS), and in some form chicken. Depending on the restaurant, chicken might not even be the first ingredient. Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad, trans-fatty stuff). Then, as if that weren't unhealthy enough, you dunk it in a HFCS- or mayonnaise-based sauce. With all the fat, salt, and sugar, it's easy to understand why they're tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking. Even healthier-sounding menu items can be deceiving, like McDonald's^® Premium Breast Strips (5 pieces), which pack 665 calories and 40 grams of fat—and that's before you factor in the dipping sauce. (By comparison, a Big Mac^® with sauce has 540 calories and 29 grams of fat.)
Instead: If you're cooking at home, grill a chicken breast and cut it into dipping-size pieces either with a knife or, for extra fun, cookie cutters. Make a healthy dipping sauce from HFCS-free ketchup, marinara sauce, mustard, or yogurt. Let your kids help make the shapes or mix up the sauce. Try and go without breading, but if you must, try dipping the chicken breast in a beaten egg, and then rolling it in cornflake crumbs before you bake it. It'll be crunchy and delicious, but not as fatty.
Sugary cereal. I can remember as a child, after going to friends' houses for overnights and being treated to breakfast cereals with marshmallows that turned the milk fluorescent pink or blue, feeling horribly deprived when faced with the less colorful and sugary options served up in my home kitchen. But now I can appreciate my mom and her unpopular brans and granolas. True, they didn't have any cartoon characters on the box or any toy surprises, but they also didn't have the cups of sugar, grams of fat, and hundreds of empty calories that these Saturday-morning staples are loaded with.
Instead: Read the labels and try to find cereal that's low in sugar and high in fiber and whole grains. Remember, "wheat" is not the same as "whole wheat." Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives. Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition. Again, letting your child help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.
Lunch meat and hot dogs. Kids love hot dogs, bologna, and other processed meats, but these are all full of potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers. A study in Los Angeles found that kids who ate 12 hot dogs a month had nine times the risk of developing leukemia.¹ And more health risks are being discovered all the time. Leaf through any research about kids' nutrition, and you're bound to read about the bane of the cafeteria—Oscar Mayer's Lunchables^®. These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils. These innocent-looking meals can boast fat counts of up to 38 grams. That's as much fat as a Burger King^® Whopper^® and more than half the recommended daily allowance of fat for an adult.
Instead: Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef. Use whole wheat bread for sandwiches; or if your kid's dying for Lunchables, fill a small plastic container with whole-grain, low-fat crackers, lean, unprocessed meat, and low-fat cheese. This can be another great time to get out the cookie cutters to make healthy sandwiches more fun. For hot dogs, read labels carefully. Turkey dogs are usually a good bet, but some are pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins. Look for low levels of fat, low sodium, and a list of ingredients you recognize. There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.
Juice and juice-flavored drinks. Juice—what could be wrong with juice? While 100 percent juice is a good source of vitamin C, it doesn't have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates. Too much juice can lead to obesity and tooth decay, among other problems. The American Academy of Pediatrics suggests 4 to 6 ounces of juice per day for kids under six, and 8 to 12 ounces for older kids. Juice drinks that aren't 100 percent juice are usually laced with artificial colors and that old standby, high fructose corn syrup, and should be avoided. Your best bet is to make your own juice from fresh, seasonal fruit. You won't have to worry about all the additives, and it's another way you can involve your kids in the cooking process. Let them design their own juice "cocktail." (And if you were even considering soda, see "Top 10 Reasons to Give Up Soda" in the Related Articles section below.)
Instead: Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a healthy reusable hard plastic or stainless steel water bottle. Get your kids used to carrying a small bottle of water in their backpack or attached to their bike. If they're very water averse, try water with a splash of fruit juice in it. But just a splash. The idea is to get your kids used to not having things be overly sweet, overly salty, or overly fatty. Another great beverage is milk. Growing kids need plenty of milk (or fortified nondairy milks, like soy or almond)—which is filled with nutrients, calcium, and (in the case of dairy and soy) protein—but they don't need too much fat, so choosing low-fat or nonfat options will help ensure that they get their milk without actually beginning to resemble a cow.
French fries. High in calories, high in fat, and high in sodium—and unsurprisingly the most popular "vegetable" among kids. Fries offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not cooked up in a deep fryer, and the fat they're fried in is often trans fat, the unhealthiest kind for the heart. To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures. In some tests, the amount of acrylamide in French fries was 300 to 600 times higher than the amount the EPA allows in a glass of water.²
Instead: Vegetables like baby carrots, celery sticks, and other crudités are great options, but if potatoes must be had, there are some options that don't involve melting a brick of fat. A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans. You can also try making baked fries, using slices of potato with a light brushing of olive oil. Or the classic baked potato could be a hit, with plain yogurt or cottage cheese instead of sour cream and butter.
Potato chips, Cheetos^®, Doritos^®, etc. These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat. Some chips also have the acrylamide problem discussed in #5, French fries, above. Also, watch out for innocent-seeming baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids.
Instead: Kids gotta snack, and in fact, since their stomachs are smaller, they aren't usually able to go as long between meals as adults. Cut-up vegetables are the best thing if your kids want to get their crunch on, but air-popped popcorn and some baked chips are okay, too. You can control how much salt goes on the popcorn, or involve your child in experimenting with other toppings like red pepper, Parmesan cheese, or dried herbs. Try making your own trail mix with your kids. They might be more excited to eat their own personal blend, and that way you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that aren't exactly on the healthy snack trail.
Fruit leather. Many of these gelatinous snacks like roll-ups or fruit bites contain just a trace amount of fruit, but lots of sugar or HFCS and bright artificial colors. Don't be misled by all the products that include the word "fruit" on their box. Real fruit is in the produce section, not the candy aisle.
Instead: If your child doesn't show interest in fruit in its natural state, there are some ways you can make it more interesting without losing its nutritional value. For a healthy frozen treat, try filling ice-cube or frozen-pop trays with fruit juice or freezing grapes. Or buy unflavored gelatin and mix it with fruit juice and/or pieces of fruit to make gelatin treats without the added sugar and color (let it solidify in big flat casserole dishes or roasting pans—another good time for the cookie cutters!) Try serving some raisins, dried apricots, apples, peaches, or other dried fruits that might give you that chewy, leathery texture without the sugar.
Doughnuts. These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar. Toaster pastries, muffins, and cinnamon buns aren't much better. The worst thing about doughnuts and these other pastries, aside from their nutritional content, is that they're often presented to children as acceptable breakfast choices. These delicious deadlies need to be categorized properly—as desserts, to be eaten very sparingly. And you can't have dessert for breakfast.
Instead: Honestly, a slice of whole wheat toast spread with sugar-free fruit spread or peanut butter isn't going to get as many fans as a chocolate-filled Krispy Kreme^® doughnut, but at some point, you have to stand firm. Be the cop who doesn't like doughnuts. Doughnuts—not for breakfast. Period.
Pizza. In moderation, pizza can be a fairly decent choice. If you order the right toppings, you can get in most of your food groups. The problem comes with processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see #3, Lunch meat and hot dogs, above); and the overabundance of cheese, which will also provide more calories and fat than a child needs.
Instead: Try making your own pizza with your kids. Use premade whole wheat crusts, or whole wheat tortillas, English muffins, or bread as a base. Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients like diced chicken breast, sliced turkey dogs, and vegetables that each child can use to build his or her own pizza. Then sprinkle on a little cheese, bake, and serve. If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after awhile.

Someday your children will come to realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food. Until then, however, why not involve them in the process of selecting and preparing healthier alternatives? Some of these cleverly disguised wholesome foods might become their favorites. Who knows, they may even tempt some of the overgrown children among us!

¹Peters J, et al. "Processed meats and risk of childhood leukemia (California, USA)" Cancer Causes & Control 5: 195-202, 1994
²Tareke E, Rydberg P, Karlsson P, et al. "Analysis of acrylamide, a carcinogen formed in heated foodstuffs" J. of Agri and Food Chem. 2002;50:4988-5006

The P90X Rumor

2010-07-01T18:32:00.000-07:00

The One on One with Tony Horton program is being renamed P90X One on One™ because the entire concept has been upgraded.

You may have heard rumors about "P90neXt," a whole new program of 12 P90X DVDs created to keep the Muscle Confusion™ going after you master the original P90X®. The rumors are true; Tony's developing the program with new experts, new moves, and a new level of results. One on One subscribers will get an exclusive look behind the scenes as Tony puts it together and tries each routine out on YOU FIRST. When it's all done, it'll be called P90X:MC2™, but for now, it's between you and Tony to work out the kinks, one-on-one style.

Order One on One here
http://oneonone.getfitwithreaf.com

Cardio Confusion: A History of TurboFire®

2010-06-29T15:36:00.000-07:00

An interview with Chalene Johnson by Steve Edwards

TurboFire^®, the latest offering from Beachbody^®, is "next generation" in more ways than one. It's the hardest workout series to come from Chalene Johnson, but it's set up in a way where anyone can do it. It's like cardio class at the gym, but it also has core and strength workouts. It's High Intensity Interval Training (HIIT), but also traditional cardio. It's a structured program, but it changes dramatically over time. "If P90X^® is about Muscle Confusion™," says Johnson, "TurboFire is about cardio confusion." Today, we'll talk with Chalene about TurboFire to help you decide if it's the right program for you.

"I'm 41, and because of that I (like everyone else) can wake up with aches and pains, so it was critical for me that this program be something that everyone could do," she begins, dispelling the rumor that TurboFire was going to be the next INSANITY^®. However, it's not the lack of high-end difficulty she's referring to, because the program is ultimately very intense. What makes TurboFire more versatile is that it comes with an optional preparatory schedule for those who lack the fitness base to jump right in. And each workout also offers a low-intensity option. "In every single video, we have modified moves with little to no joint impact that still create intensity," adds Chalene.

The creation of TurboFire was a long process. "It began in my [Turbo Kick^®] classes. Health clubs don't care about beginners. The overwhelming majority of any health club's classes are for advanced users. The mentality is sink or swim. Turbo Jam^® [Chalene's original Beachbody program] was a step down to what I teach—a starting point for what I was doing in the clubs. It was a ramp; essentially a place to get on the Turbo Kick highway."

"I had begun to study HIIT, or High Intensity Interval Training, which are short workouts that feature ultra-high-intensity intervals. I was using this in my classes when we created the Fat Blaster workout as part of Turbo Jam's continuity program. It was the hardest video we had done and I didn't think people were going to like it. In fact, it almost didn't make it into the rotation. But then it turned out to be everyone's favorite." This meant, essentially, that TurboFire was on.

"The concept was to take the toughest Turbo Kick class ever and turn it into a program. I was trying to answer my own question of 'what would work the best for me?' I'd been incorporating the HIIT philosophy in my classes. But HIIT had come out of sports, where athletes will do anything they're told. I needed to find something more interesting than sprints on a football field. I needed TurboFire to be tougher, more intense, but also more exciting and exhilarating than what I'd done in the past. Like anyone else, I get bored. I plateau. I have the same problems everyone else has. So TurboFire had to address this."

"I didn't want to make P90X for girls. I didn't want INSANITY. I wanted a HIIT program. I wanted short-duration intervals that killed you. You had to be maxed at the end of each interval. That was the starting point, to be consistent with the research for HIIT. But HIIT can only be done for short durations, about 3 weeks at a time, before you start to overtrain and plateau. So the challenge was creating a program that expanded on these HIIT phases with other aspects like cardio training that would keep the results coming. So I started making workouts to address this, and the result is this cool periodizational program that takes you through various forms of cardio training. If P90X is Muscle Confusion, TurboFire is cardio confusion."

"Next, it had to have great music for that class atmosphere so that you're having fun. But I also wanted the choreography to be easier to follow than Turbo Jam, even though the training was going to be more challenging. So we set it to sound effects so you don't need to follow a beat so that INSANE-ers, X-ers, and other non-Turbo Jam people could do it. We wanted it to appeal to guys, too. And it has, especially the HIIT workouts. You don't need to feel as though you can dance. The music is there for motivation."

"I think the music is 100 times better than Turbo Jam's! Music is so important to me because with good music you don't have to find the motivation; it's there. It makes classes so fun that you don't notice how hard you're working out. It's so much easier sprinting to the right song than a random soundtrack."

"We had more of a budget and more time with the producers so we could get the music perfect. I had more of an influence over the process and was there every day. I wrote the lyrics. I controlled where the energy needed to build for the workout. This is why it took so long to get it done. Training this hard to okay music was totally not okay. I needed it to be off-the-charts, un-friggin'-believable, amazing music!"

Of course, it's not all cardio. Anyone who is familiar with Chalene knows that she's a firm believer that you need to strength train regularly. "We wanted everything that you'll need in one box: strength training, core training, stretching. But, to be honest, what is unique is its cardio. The stretching is geared towards the cardio you are doing in TurboFire, but the strength training can be swapped with anything. In fact, I think in a perfect world you might choose ChaLEAN Extreme^® for strength training [a ChaLEAN Extreme/TurboFire hybrid schedule comes with the program]."

"But the goal of having everything in one box is important because this stuff is for life. I want to create things that you'll be doing for life. Because, like I said, this program was about what I would do. And I'm not stopping or slowing down. My finish line is in the coffin."

Saying No Can Be a Beautiful Thing

2010-06-24T21:18:00.000-07:00

Just as you schedule time for exercise, your "me" time needs to be reserved, too. Learning to say no can be a powerful tool in maintaining your beauty—and your sanity. Don't let regular haircuts turn into twice-a-year salon visits, or abandon your weekly face masks. If you make yourself your last priority, your needs may fall off your schedule completely.

Learn how to strike your beauty/work/life balance by saying no.

Night Becomes Morning: A Beachbody® FAQ for the Dreaded Hangover

2010-06-24T21:14:00.000-07:00

By Omar Shamout

"Dear God, if you'll only get me through this day, I promise to NEVER drink again." Many of you out there have uttered this phrase at some point in your lives. Depending on when you're reading this, maybe you said it this morning. Unfortunately, giving up everyone's favorite social lubricant for good might not be realistic for you, and once the pain, nausea, and vomiting go away, you're more likely to remember the good times you had out with your friends than the time you spent praying to the porcelain altar. Contrary to popular belief, fitness enthusiasts are, in fact, only mortal, and even some of us have succumbed to a hangover, or thirty, at some point. We feel your pain, and are here to provide a little insight into the science behind the booze and its effect on the body, as well as to uncover the truths and myths behind some so-called remedies.

What is a hangover exactly? Believe it or not, no one really knows. The science is still unclear, but a prominent theory held by many scientists is that the main trigger for hangovers are chemicals called congeners. A Brown University study noted that congeners can "interfere with cell function and leave some lasting physical marks." The same study identified that darker drinks have more concentrated levels of congeners, and can therefore lead to more severe hangovers, so it's probably best to avoid spirits such as brandy, red wine, and rum. Alcohol also blocks the release of an antidiuretic hormone in our bodies, which causes us to urinate more and lose water—hence the dehydration. It also prevents kidneys from absorbing water effectively.

We know for a fact that symptoms such as headaches, dry mouth, nausea, sleep abnormalities, and dizziness are signs that you are doing actual physical damage to your brain, stomach, liver, and kidneys through the consumption of alcohol, but the actual culprit for the hangover has not been identified to a satisfactory degree of medical certainty. As we get older, our liver also produces lower amounts of an enzyme called alcohol dehydrogenase, which is used by the body to break down alcohol into a harmless chemical as it enters the bloodstream. This is what leaves many feeling like their hangovers worsen with age.

What can I do to prevent a hangover? There is a lot of confusion out there about what so-called miracle hangover cures actually do. While genetics do play a part in some people's resistance to hangovers, the truth is, the only 100 percent effective way to avoid a hangover is to abstain from drinking in the first place. You can't prevent alcohol from being absorbed by your body in much the same way that there is no cure for the common cold, so all you can hope to do is lessen the symptoms. Compare alcohol to a cold virus invading your bloodstream. You can take medicine to ease the cough and congestion it causes, but not to kill the virus directly. Only time can do that.

Another cause of hangovers is low blood sugar; eating a large meal before drinking will raise your levels, and cause the alcohol you're about to consume to be absorbed at a slower rate. Many people believe that eating a large meal while already drunk will prevent a hangover the next morning, but at this point, the alcohol is already in your system, and the damage has been done.

As we've discussed, dehydration is a side effect of alcohol consumption, so interspersing your drinks with glasses of water will slow down the rate at which this occurs. It might also be prudent to drink a glass of orange juice before bed to raise your blood sugar, and give your immune system an extra boost of vitamin C to battle the onslaught of toxins it's just received. If you're prone to headaches, popping an ibuprofen before you crash could be beneficial. Unfortunately, if you damage your body with enough toxins, you're going to get a hangover, no matter how many measures you take to lessen the blow.

Oops! I already have a hangover. What do I do? Alcohol is a drug, and as with any other narcotic, your body goes through withdrawal symptoms when that drug leaves your system. This phenomenon is what leads many people to the conclusion that a Bloody Mary is the only thing that will set you straight the morning after a big night out. While giving your body more of the drug that damaged it in the first place will provide a temporary "fix," you wouldn't tell a heroin addict that the best solution to his withdrawal is to take another hit, now would you? Obviously, this is a drastic comparison, but the logic holds up. So let's look at four steps you should take to get your body back to feeling its best:

Hydrate – Dehydration is the reason behind pretty much all of the worst hangover symptoms. Although alcohol makes us sleepy, it is often short and unrestful sleep, because your body wakes you up as a way of telling you to give it water and/or release it. A lack of proper REM sleep means you don't produce enough serotonin, leaving you cranky and irritable. Drink as much water as you can.
Rest – After you drink said water, go back to bed. As with any form of sickness, your body needs rest more than anything to restore your energy levels. If you must get up, avoid strenuous activity in the morning, and give your body the chance to recover.
Eat – Many people believe that a big plate of fried food is the best way to get rid of a hangover. The truth is, your body never needs unhealthy things, and you would be far better off eating a balanced meal of protein, carbohydrates, and healthy fats without the grease, because that might just irritate your stomach even further.
Combine 1 and 3, the Beachbody way – As always, we've got you covered. If eating is the last thing on your mind, you can hydrate your body and restore vital nutrients at the same time with Results and Recovery Formula™. Designed for use after workouts, it works just as well during a hangover to replenish your body with electrolytes and nutrients to get you back to your best. It tastes great, too!

Summer Readin', Had Me a Blast! Three New Book Reviews

2010-06-24T21:11:00.000-07:00

By Denis Faye

Summer is upon us. Presumably, you've got your "beachified" body all in shape, and you're ready to hit the sand, relax on your towel, and do a little summer reading. Sure, you'll be poring through the latest Janet Evanovich novel, but between potboilers, why not take the opportunity to educate yourself on nutrition a little bit? There's a huge, healthy world out there beyond Michi's Ladder. Here are three new reads that mix recipes and education to help you explore the food you eat every day.

* * *

The 10 Things You Need to Eat by Dave Lieberman and Anahad O'Connor (William Morrow, $19.99)

Spoiler alert! The ten foods are tomatoes, avocados, beets, spinach, quinoa, lentils, cabbage, "super fish," nuts, and berries.

If you're thinking I just saved you 20 bucks, you're wrong. Any dope knows those foods are good for you, but do you know why? What I like about this book is the way the authors take each food and completely explore it. You'll learn about the cultural significance of each item as well as the what, how, and why of its nutritional value. For example, we all know the value of spinach, or "the captain of leafy greens," as the Spanish call it. But did you know that a 2007 study by the National Cancer Institute on half a million people showed that spinach may prevent cancer? Or are you aware that spinach has two to three times the antioxidant value of most veggies? Take that, cauliflower!

After fully briefing you on each food, the book lists several delicious recipes interspersed with practical preparation and storage hints. And while the recipes are largely healthy, they don't skimp on taste. True, the Baked Kale and Mushroom Ragout with Parmesan Bread Crumbs includes sugar, bacon, Parmesan cheese, and a baguette among the ingredients. At first glance, that may seem a little decadent, but you're getting a whole heap o' kale for a relatively small amount of indulgence, so it's not such a bad thing.

So if you're looking for a few tasty recipes and a lot of food knowledge, this book is a great investment.

* * *

I Can't Believe It's Not Fattening! by Devin Alexander (Broadway Books, $19.99)

Less informative but equally appetizing is The Biggest Loser^® chef Devin Alexander's latest book. While everything here sounds delicious, I'm not as crazy about this cookbook. It's less about being healthy and more about being quick and not fattening. But admittedly, a book like this fills an important role in many people's lives. Some of us may be Food Nazis, but most of America isn't, so they need tools to help them to get to where they want to be. To me, the Kick-Butt Kahlua Sundae may be an aberration with its fat-free ice cream, chocolate syrup, and "whipped topping," but at 155 calories, 4 grams of protein, 33 grams of carbs, and no fat, it's a huge step up from the mini-tub of Chunky Monkey^® some people might normally polish off for dessert.

And, to her credit, Alexander does specify which recipes are "all-natural." The book also includes a chart explaining how to substitute organic or natural foods for some of her more decadent ingredient choices, but it's fairly useless. (Don't want to use chocolate chips? Substitute organic chocolate chips!)

So if you're scrambling to lose weight and figure out how to eat, this might be a good book for you, but if you're a seasoned P90Xer steeped in extreme fitness, I say pass it by.

* * *

Drink This, Not That! by David Zinczenko with Matt Goulding (Rodale, $19.99)

I have a Love This, Hate This relationship with the Eat This, Not That! series. On one hand, they offer unparalleled intel about the increasing convoluted array of "foods" Americans find at their local restaurant and grocery store chains. On the other hand, although you'll find solid nutritional advice in the fine print, the bulk of the guidance falls along the lines of, "Cutting off your whole hand is a bad idea. Why don't you try cutting off your thumb instead?" Drink This, Not That! is no exception.

For example, the 11th worst drink in America is Starbucks^® Peppermint White Chocolate Mocha with Whipped Cream, checking in at 660 calories, 22 grams of fat, and 95 grams of sugar. The book compares the beverage to 8-1/2 scoops of coffee ice cream, and if you read the tiny print at the top of the page, you'll see, "If you want a caffeine buzz, stick to the regular joe, an Americano or a cappuccino."

But you're probably not going to read that 8-point type. Instead, your eyes will be drawn to the bright yellow circle in the bottom right-hand corner suggesting you swap it out for a 260-calorie Cinnamon Dolce Latte with Sugar Free Syrup. (Several pages later, and in a much less sexy font, the book does discuss the evils of artificial sweeteners, but that doesn't stop it from recommending them repeatedly.)

That said, this book lists absolutely everything you've ever wanted to know about every drink ever, including coffee, beer, wine, and spirits. It also offers several great drink recipes, including The Caffeinated Banana, which sounds great to me except for the pointless tablespoon of agave syrup, which also rears its prickly head in the Margarita recipe. News flash, boys: There's no need to add any kind of syrup to a real Margarita. It's tequila, lime juice, and triple sec or Cointreau^®, end of story. I don't care if you're the editor of Men's Health, Zinczenko. I'm going to have Hemingway come back from the grave and give you a good slapping.

So I do think the book is worth investing in, but I'd disregard most of the Drink This! advice. Much like I Can't Believe It's Not Fattening!, this book may serve as a bridge to healthy eating, but I don't think it quite crosses the chasm. Liquid calories are a huge reason for America's weight problem, so stick to water, coffee, and tea—iced or hot—and you'll be fine.

Splurge vs. Save – Which Beauty Products Are Worth More Money?

2010-05-23T12:21:00.000-07:00

Taking care of your body and your appearance is important. But looking and feeling beautiful doesn’t have to cost an arm and a leg. The trick is to know which types of beauty products are worth investing money in for better results—and which can give you fantastic results at a low price. For example, you’ll want to invest in a good eye pencil, but you can save money by picking up a cheaper lip liner. Find out where to splurge and where to save, and why . . .

The Rub on Massage: 8 Great Ways to Relax and Rejuvenate

2010-05-23T12:17:00.000-07:00

By Denise Michelle Nix

Part of being fit and healthy is being kind to your body—listening to it when it tells you it’s hurt and caring for it. Sure, if you twist your ankle doing Slim in 6^® or pull a muscle pushing yourself to your limits during an INSANITY^® workout, you'll go see a doctor. But sometimes, your body talks to you in a much quieter voice, yearning for care and attention that you didn't even know it needed or could benefit from. This is when a massage becomes a valuable recovery tool. Whether you're seeking to relieve an injury, focus your mind, or work on flexibility, there is a type of massage suited for you.

Not only do massages feel great, studies show that massages can help bring stress relief, manage anxiety and depression, reduce pain and stiffness, control blood pressure and boost the immunity. Massage therapy goes a long way toward preventing pain and injury, too. According to a 2003 study published in the British Journal of Sports Medicine, subjects who received 20 minutes of massage therapy 2 hours after exercising had significantly less soreness 48 hours later than subjects who did not.

The different kinds of massages, and their benefits, are not always so obvious just from what's on a therapist's shingle or the menu at the most luxurious day spa in town. We’ve asked Los Angeles-based acupuncturists and massage therapists Tanja Degen and Hillary Wollman to break down the eight most popular kinds of massages and to demystify what can sometimes be described only as a mystical experience!

Swedish: In Western massage practice, the experts agree that the Swedish massage is the basis for all others. It's meant as a relaxation massage, says Degen, an instructor at the California Healing Arts College. "It's your most common type, and it can be firm, moderate, or light pressure," she adds. Long, gliding strokes on the skin, usually with the aid of massage oil, promote circulation and bring stress relief not only to tired muscles, but to the busy mind.
Deep Tissue/Sports: A deep tissue (or sports) massage builds on the techniques of the Swedish massage but takes it further. "It's more of a focused, individualized discipline targeting different areas for deeper relief," Degen explains. While Swedish is relaxing, it does not have any therapeutic effect on the muscles like a deep tissue or sports massage does, she added. The slow stroke technique, usually with a bit less oil, is designed to increase range of motion and loosen up tight muscles.
Chair: You've probably seen this form of on-the-go massage therapy at the mall or street fairs. Clients sit, fully clothed, facing the back of a special chair as hands, fists, and elbows work their backs, necks, shoulders, and heads. "It's therapeutic and convenient for someone who doesn't have a lot of time, but still wants the benefits for what [a] massage can provide," says Wollman, owner and operator of Bliss Acupuncture. While a therapist performing a chair massage is more limited in terms of range of motion and depth, the convenience of it makes it popular. Wollman often performs chair massages in the business setting for companies that want to give their employees a nice way to de-stress.
Shiatsu/Acupressure: Shiatsu massage, commonly referred to as Acupressure, is the basis for traditional Eastern medicine that dates back to ancient times. "It actually works with the body's meridians and energy flow," says Degen, explaining that meridians are the channels through which energy flows in the body. Where there's a block in a meridian, a therapist applies deep pressure, promoting circulation, relaxation, and lymphatic and hormonal health benefits.
Reiki: Also a part of Eastern practice, Reiki also concentrates on the body's energy, but can be done either deeply or more subtly, says Wollman. In Reiki, the therapist places hands on the different energetic systems of the body, including the crown of the head, brow, heart center, and abdomen area. It's gentle touching that allows an exchange of energy between the practitioner and the patient. Reiki may not always involve massaging. Wollman incorporates it into the end of her practice. "It helps close the session, almost like saying goodbye to the body without just leaving. It seals in the benefits of what just happened," she added.
Stone: Incorporating warm, smooth stones into the practice is a great way to loosen up sore or tight muscles and heal injuries, Wollman says. "It is so delicious. It's very sensual, and the heat of the stones is very penetrating." The therapist either places the stones on key points of the body, allowing their weight and heat to penetrate, or uses them to go deeper with strokes and penetration. It increases circulation and has calming and sedating effects. "For someone who is fitness oriented and on the go, it is great," Wollman adds.
Reflexology: In Reflexology, the hands and feet are the focus based on the idea that all the body's systems are juxtaposed there. "You can activate different points on the foot that then help the body's ability to function better," Wollman says. For example, people who have problems with their digestion or intestines can often find relief through Reflexology. Another benefit is that it is a convenient therapy with no oils or lotions needed, and the patient can stay clothed if he or she chooses.
Thai: Thai massage is the ultimate combination of Swedish, or deep tissue massage, with some yoga-like qualities added in. In a Thai massage, the therapist uses practically his or her entire body to massage and stretch the patient. "It's a very active approach to getting things healed in the body," says Wollman, "It's active, but relaxing." Thai massage, for athletes especially, helps with flexibility and range of motion. "You have to kind of know that you're gonna be almost thrown all over the place and have the practitioner on top of you," she adds.

Wollman and Degen agree that everyone can find the massage therapy that works best for them. The key, Degen explains, is to communicate with the therapist before the session begins, discussing problem areas and the level of firmness desired. Both note that some people may be hesitant because massage therapy can be such a personal experience, especially when your clothes are off. Most therapists, they said, will accommodate their practice to fit a client's comfort level.

The health benefits of this type of holistic medicine are bountiful, and it's an easy way to care for your body. "There are no [bad] side effects," Degen says. "And it feels great." Wollman adds that, especially for fitness buffs, the strengthening and focus that a massage brings can have far-reaching effects. "It can calm the mind in a way that can enhance better focus," she says. "It's something passive, but it helps support your game."

5 Keys to Treating Depression through Exercise

2010-05-23T12:14:00.000-07:00

By Omar Shamout

About 19 million people in the United States suffer from some form of depression ranging from mild to severe. It's hard to imagine that something as seemingly intangible as the feeling of sadness is governed by science, but it's true. Emotions, like everything else found inside our bodies, can be broken down into chemical equations. The upside of this is that you can sometimes take charge of which emotions your brain generates by altering the things you do every day. Yes, there are a number of pharmaceutical treatments for depression, but studies show that our bodies produce a natural defense that can combat this debilitating mental condition.

What are these organic wonder drugs, you ask? And how do we get them? The answer is endorphins, and you get them through exercise. These chemicals interact with receptors in our brains that send a euphoric feeling throughout the body to combat pain in all its forms. Many people have dubbed this phenomenon "runner's high."

Evolution has gifted us with an anatomy filled with a vast repository of resources that can fight many of the obstacles nature will throw at us. The key is understanding how to unlock the door and utilize all the tools we have available at our disposal. So, with some hard work and dedication, we might be able to discover the secret to one of our self-healing properties.

Consistency. Because depression is a chronic problem that can't be cured by an hour in the gym, sufferers must realize that it takes a strong commitment to an aerobic routine to see any improvement. Even then, endorphins alone may not be enough to aid in more severe cases. Research studies conducted by Harvard Medical School found that daily aerobic exercise over a sustained period of time can have exactly the same impact on lowering rates of depression as antidepressant drugs can have. The length of the daily workout is crucial though, as workouts of less than 15 minutes produced negligible results compared to those of 30 minutes or more. Workouts don't have to be high impact, either. Low-impact routines involving walking and light stretching are equally effective.

Prescription drugs may work faster, but the benefits of aerobic exercise on our brain have been shown to last longer, while also improving other physical conditions such as heart health and blood pressure. You must make a long-term commitment, though, because we are talking about a lifestyle change, not a quick fix. A serious problem demands a serious solution.
Drugs are addictive; exercise is not. You might be tempted to take an “easier” route for self-medication. Drugs such as morphine and cocaine also trigger the release of endorphins in your system, but their addictive qualities are dangerous and deadly, not to mention illegal. Overeating can also trigger the release of endorphins, but all of these activities will only make you feel more depressed in the long term once the guilt sets in, and the cycle will only become harder to break. Recognizing any destructive personal triggers of your depression symptoms is vital to understanding how your psyche got to where it is now. Exercise is one of the few coping mechanisms that is not addictive, so embrace it as a welcome and positive addition to your life.
Exercise can be social. Willpower, you say? But, I'm depressed! I have no willpower! Here's where other people can come in. Exercise doesn't have to be a solitary activity, and the Mayo Clinic recommends social activities as a way to cope with symptoms of depression. Maybe try joining a group dance or yoga class, joining a pickup basketball game, or softball league. Tennis, anyone? For some people, this is the way to stop thinking of exercise as a chore. The more we turn our workout into a fun activity with friends, the easier it is to think of it not as "work" at all, but rather an "out"ing. Get it?
Little things add up. Just because you need to get in 30 minutes of cardio a day to improve your mood, doesn't mean you have to do it all at once. Simple things like walking or biking to work, taking the stairs, parking farther away, and the like really do add up, and count as exercise even if you don't have your cross-trainers on. If you do want to wear those shoes, but still don’t have the time for a long workout, consider trying 10-Minute Trainer^® for a game-changing blast of cardio.
Be honest with yourself. Understanding your limits and setting realistic expectations are crucial to establishing a routine that you can sustain over a long period of time and enjoy simultaneously. If you're not used to exercise, don't expect to run for an hour nonstop, because you won't, and will end up getting frustrated with yourself, which is exactly what you don't need! Ease into your routine by setting manageable and attainable goals, and build up your confidence. Overdoing your exercise routine will not make you twice as happy, so there's no need to harm your body while taking care of your head.

The bottom line is that exercise should be considered one part of a strategy to overcome depression and get yourself back on track, and shouldn't be considered a one-way ticket to Happytown. Changing your lifestyle is difficult, but a regular aerobic routine can give your brain the added boost it needs to conquer your destructive habits and combat negative emotions.

No Time Doesn't Have to Mean No Makeup

2010-05-06T10:04:00.000-07:00

You spend all this time improving the way you look and feel through exercise and diet. But, a little makeup can do wonders even in a time crunch. Is it possible to do your makeup in 3 minutes? Whether you've just completed a workout and need to freshen up or you're running straight from work to meet friends, you'll benefit from a pre-packed emergency makeup kit. Find out what basic products you should have with you at all times.

Is It Time to Eat?

2010-05-06T10:00:00.000-07:00

By Mark Nelson

It probably is. Because if you're like many people, you don't eat often enough. According to Turbo Jam^® trainer Chalene Johnson, you should eat at least five times a day. That includes three meals and two snacks. So why eat so often?

It helps prevent your body from storing fat.

I kid you not. Our bodies are actually programmed to store fat, and this trait has helped us humans keep going over the eons. At many stages during our existence, it was critical to our survival. If you look back in time with me, I'll show you why.

Picture yourself wearing an animal skin or scratchy woolen toga, a few smears of mud and no hair product. (Don't feel bad—no one else looked good, either.) If you look in your hand, you'll see that you're carrying a spear that you made yourself. The reason for making it is that you're hungry.

If you throw well, you eat. If you miss, you don't. So being able to store energy in the form of fat will hopefully sustain you until your throwing improves.

This same survival tool remains part of our makeup today.

So the best way to avoid slipping into this fat-storing mode is to keep your metabolism going with small meals and snacks. Eating frequently prompts your body to efficiently keep working and burning the calories.

And if that weren't enough by itself, there's another good reason to avoid long waits between meals.

Eating regularly tames wild cravings.

By eating smaller meals on a regular schedule, you'll help your body work comfortably on fewer calories, and stay in an energy (fat)-burning mode. This will help you feel more energetic, and keep your blood sugar stable, which will reduce carb cravings before your next meal.

Now let's say you need even more help controlling your cravings for the wrong stuff. What do you do?

Start your day with the right stuff.

Chances are, you don't eat in your sleep. So when you wake up, your cells are ready to absorb essential nutrients and, in particular, protein.

Throughout the night, your body uses excess or circulating proteins to replenish your muscles, hair, skin, and nails. In addition, your body uses proteins to create millions of antibodies for defense against bacteria, which often attacks while you sleep. That's why eating a healthy breakfast packed with protein is good for you.

Starting your day with eggs, nonfat cottage cheese, a P90X^® Peak Performance Protein Bar, or Shakeology can help you get a good serving of the protein and nutrients you need.

And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your day?

Lift weights, then lift plates.

Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Of course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop lbs., don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

How I Overcame Compulsive Overeating

2010-05-06T09:57:00.000-07:00

By Debbie Siebers, creator of Slim in 6^®

My biggest challenge in life so far has been conquering my compulsive eating habit. I remember so clearly the hopelessness I felt because I had no control over my impulses. I would literally sit down to a pint of Häagen-Dazs^® every day and swear that tomorrow I would start my diet. There are also vivid memories of me downing an entire bag of Chips Ahoy!^® chocolate chip cookies and an entire big bag of Doritos^®! I had those moments of sitting in my car, opening a jar of peanut butter, and polishing off almost half of it, and then driving to a fast food place for a burger and fries. And let's not forget the CHEESE! I am a Cheesehead, after all, and I would eat blocks of it at a time.

When I think of that now, it truly makes me sick to my stomach. How could my poor body handle that? No wonder my digestion was so screwed up and I have cellulite so bad—even now. You can't possibly expect to abuse your body like that and put such demands on your digestive system and not have major issues. I remember jogging around my block at 4:00 AM, desperate to burn off those calories, and then dropping down to the ground into a heap of tears praying for control and the strength to get my life on track. I do know that I was eating out of emotion—not knowing how to cope with certain feelings I was having.

I knew I had to confront my demons head on and figure it out. I'm not sure of the exact moment I decided to change. It was an accumulation of emotion and just being fed up with feeling and looking bad. Enough was enough! So, I joined a support group and through that program I learned how to eat properly. I learned about portion control.

Growing up, I was never taught any of those things. My mother had been severely overweight when I was growing up, and she loved to bake. And I mean BAKE EVERYTHING you can possibly think of. I would wake up every Saturday morning to hot chocolate chip cookies, gooey brownies, pies, homemade bread, you name it. I would stuff myself until I couldn't eat another bite. Having that support group made me accountable and got me on track. The first 12 pounds came off pretty easily. Then, it was a bit slower, but because I stuck with the program, it consistently came off.

When I moved to Los Angeles at 21, I was on my way to better health and felt more in control. I was a secretary at that time, so I sat most of the day. I definitely had bumps and challenges along the way, but I was determined to get the once lean, fit body back that I had when I was in high school as a cheerleader, gymnast, and sprinter! It was when I joined a gym and began working out with weights that I really started to see the changes. Unfortunately, I made a lot of the mistakes that many women do when they don't really understand how to exercise properly. I worked with heavy weights and didn't do enough cardio. So I got really strong, but I was very bulky! Also, I still was in the bad habit of eating three big meals a day instead of small little mini-meals throughout the day. It really wasn't until I was in my late thirties that I figured it out.

The last thing I needed to get control of was my love for sweets, and it wasn't easy . . . I decided to just starve myself of all carbs and sugars for about 2 weeks. It was truly amazing what happened. I sincerely didn't crave them anymore! I would never have believed in a million years that I would actually desire a delicious piece of fish with vegetables over a pizza!

I think having so much energy and feeling my body toned and lean also gave me extra incentive. Then, when I became a personal trainer at the gym I was working out at, I was literally exercising with my clients all day long doing ab and midsection routines with them. Before I knew it, my waist was tiny and my abs were ripped. I had a six-pack for the first time, and I was pumped!

Now if I really want to have a chocolate chip cookie, I'll have one . . . but only one. And sometimes, I don't even eat the whole thing. I am satisfied with a bite or two. For me, it was a major shift in the way I associated and looked at food. Also, the more educated and aware I became, the easier it was to treat my body with respect. I got into "right-thinking" mode and didn't want to sabotage myself anymore. Some of the tools that helped me along the way were thought-provoking, motivational, and inspirational books and tapes that would put me in the present moment. Now, there is such a wealth of extra support at your fingertips. Beachbody^® has developed such an amazing community that you're crazy if you don't take advantage of it.

Get involved in the live chats and the Message Boards. Join the WOWY SuperGym^®. Keep that journal every day to help you stay accountable. Empower yourself with knowledge and invest in YOU! You deserve it. You deserve to be happy and healthy! I know if I could do it, you can, too . . . we are all here to help cheer you on and support you to live your best life!

Now . . . GO PUSH PLAY!!

XXOO,
Debbie

Recession-Proof Your Beauty Bag

2010-05-06T09:55:00.000-07:00

Let's get real, ladies . . . to stay afloat during these tough economic times we'd give up just about anything EXCEPT our beauty products! I'm sure I speak for all of my sisters-in-beauty when I say that there are just some things we refuse to live without, and beauty products are definitely in that category!

So, how do we stay pretty in these ugly times?

Click here to read about our top 5 products that are just as good as their counterparts, and in some cases, even better!

6 Foods with Hidden Sugar

2010-05-06T09:52:00.000-07:00

By Joe Wilkes

The average American eats approximately 1,500 pounds of food every year. Of that, 160 pounds are primarily sugar. Of course, sugar is delicious, and I know I'm happier for its existence, but of all the things we consume, it has the least nutritive value. In fact, except for the energy in its calories, there's not much to recommend about sugar. It's a prime source of empty calories, and for those of us who are trying to lose weight, sugar's the first thing we should start trimming from our diets. But here's the problem—despite our best intentions to remove excess sugar from our diet, the food industry has found more and more devious ways of slipping us the sweet stuff. Whether the food industry calls sugar by another name or adds it to foods we never thought would have needed it, our sweet tooth is constantly being bombarded. Fortunately, with stricter labeling laws, we have a fighting chance at cutting back on sugar.

Why does the food industry want to fill us so full of sugar?

It's basically the same as any other industry. For the oil industry to make more money, it needs us to use more of its product by driving more miles. The food industry needs us to use more of its product by eating more calories. The problem is that the American food industry is already producing around 3,900 calories per person per day, which is way more than we need. One solution to this surplus is to sell the food cheaply overseas, which the industry does. The other solution is for Americans to eat more calories. And sugar and its corn-sweetener brethren are great calorie delivery systems, as they pack a huge caloric punch without causing much satiety or feeling of fullness. Most people would probably stop eating steak after they reached 1,000 calories, because they'd be stuffed, but after you drank 1,000 calories from your Big Gulp^® cup, there'd still be room for dinner. The other reason the industry pushes sugar so hard is that it's cheap to produce, and the cheaper the calorie, the larger the profit margin.

Sugar in labels—hiding in plain sight.

One of the best ways to disguise the amount of sugar in a product is something the government already requires—printing the information in grams. Most Americans only have the foggiest idea of how much a gram is, because we're unaccustomed to the metric system. So when we pick up a can of soda that contains 40 grams of sugar, we pretty much shrug our shoulders and pop the top. And that attitude is all right with the soda industry! But what if the label said that it contained over 10 teaspoons of sugar? If you saw someone ladling 10 teaspoons of sugar into their morning coffee, you'd think they were crazy, but that's how much people consume in a typical 12-ounce can. A 64-ounce fountain drink you'd get at a movie theater or a convenience store contains more than 53 teaspoons of sugar—almost two cups! Naturally, people would probably think twice if the nutritional information on products was given in measurements that were meaningful to them. But until our heavily food industry–subsidized government decides to change its policy, it's a metric world, we just live in it. But we can take note that four grams equals one teaspoon. So when you check out the label, divide the grams of sugar by four, and that's how many teaspoons you're consuming.

Sugar, by any other name, would taste just as sweet.

Another strategy the sugar pushers use to get us to consume more calories is to rename the offending ingredient. We know to stay away from sugar, but how about molasses, honey, sorghum, corn syrup, high fructose corn syrup (HCFS), glucose, fructose, lactose, dextrose, sucrose, galactose, maltose, or concentrated juices like grape or apple? Another path to profit that the food industry has discovered is that instead of harvesting relatively more expensive sugar cane and beets, they can produce sweeteners in a laboratory more cheaply and with just as many calories as beet and cane sugar. And with some sweeteners, especially the popular HCFS, it is believed that your body will be less likely to reach satiety than with sugar, so you can consume more. Mo' calories, mo' money. Another advantage to these doses of -oses is that, aside from the fact that many people won't guess they're just different forms of sugar, they can be spread out in the ingredient list required by law, so it won't be as obvious that what you're consuming is pretty much all sugar. When you look at a list of ingredients on a product, the manufacturer is required to list them in order of amount, from highest to lowest. So they can bury a quarter cup of fructose, a quarter cup of sucrose, a quarter cup of dextrose, and a quarter cup of corn syrup in the middle of the list, so you won't be as likely to notice that when you add them all up, the main ingredient in the product is sugar.

Hide and seek. You're it.

So, if you're like me, you may have sworn off soda except for special occasions, and turned the candy bowl into an unsalted-almond bowl. No more sugar, no more problems. Except for this problem—the food industry has cleverly snuck its sugars into products where we never would have thought to look for sugar. It's good for the manufacturer. It jacks up the calorie load, can enhance the product's appearance (high fructose corn syrup gives hamburger buns their golden glow), and can keep our sugar jones simmering at a low boil, in case we ever decide to go back to the real thing. Here are some types of products whose labels could bear more scrutiny.

Spaghetti sauce. A half cup of store-bought sauce can contain as many as three teaspoons of corn syrup or sugar. While some of the naturally occurring sugar in tomatoes and other vegetables will show up on the nutrition label, most of the sugar is added. Look for brands that don't include sugar or its aliases or make your own from fresh or canned tomatoes.
Ketchup. Ketchup can be 20 percent sugar or more. Not to mention that you'll get 7 percent of your daily sodium allowance in one tablespoon. Look for low-salt, no-sugar brands, or make your own, using pureed carrots to add flavor and texture to the tomatoes.
Reduced-fat cookies. Most brands of cookies now offer a reduced-fat version of their product. Nabisco^® even offers its own line of low-fat treats, Snackwell's^®. But while you're patting yourself on the back for choosing the low-fat option, check the label. The sneaky food manufacturers did take out the fat, but they replaced it with, you guessed it, sugar. Many times, the reduced-fat cookie is only slightly less caloric than the one you want to eat. And because there's no fat to make you feel full, you'll be tempted to eat more "guilt-free" cookies. And just because there's less fat, it doesn't mean you'll be less fat. Fat doesn't make you fat. Calories make you fat.
Low-fat salad dressing. As with low-fat cookies, manufacturers have taken the fat out of the dressing, but they've added extra salt and sugar to make up for it. Check the label to make sure you're not replacing heart-healthy olive oil with diabetes-causing sugar—because that's not really a "healthy choice." Your best bet? Make your own vinaigrettes using a small amount of olive oil, a tasty gourmet vinegar or fresh lemon juice, and some fresh herbs.
Bread. Most processed breads can contain a good bit of sugar or corn syrup. As always, check the ingredient label, and consider getting your bread at a real bakery or a farmers' market—it's the best idea since, well, you know.
Fast food. Needless to say, fast food is generally not good for you. But even if you're staying away from the sodas and the shakes, everything from the burgers to the fries to the salads is a potential place to hide sugar. Check out the ingredients carefully at your favorite restaurant. You may be getting more than you bargained for.

5 Simple Rules for Eating Sugar!

2010-05-06T09:48:00.000-07:00

Few topics boggle dieters and fitness enthusiasts the way sugar does. Is this simple carbohydrate the key to unlocking elite sports performance? Or is it the chains that drag our country deeper into the obesity epidemic? Annoyingly, the answer is both. But before you throw your hands up in frustration and grab yourself a Twinkie^®, let's take a minute to talk about sugar. It's not as complex as it seems. In fact, with just a few guidelines, it's incredibly easy to use these simple carbohydrates for good instead of evil.

Rule #1: Just say "know."

Here's a grossly oversimplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of it, the insulin in your system converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.

As we'll discuss later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).

If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You'll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is okay or even beneficial. If you're able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.

Rule #2: Less is more.

One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that's 30 calories. If the rest of your diet is tight and you're active, it won't matter. If you're trying to lose weight and eating at a severe deficit, you'll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life's short—enjoy your java.

Rule #3: High fructose corn syrup is the enemy . . .

In a recent study out of Princeton University, two groups of rats were fed a sucrose solution and a high fructose corn syrup (HFCS) solution. The rats that consumed the corn syrup got fatter. "Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity," said study leader Bart Hoebel, "but our results make it clear that this just isn't true, at least under the conditions of our tests."

There are a few possible explanations for this. One is that the ratio of fructose to glucose in HFCS is slightly higher. Another is that in the HFCS manufacturing process, fructose molecules are free and unbound, making them easier to absorb. The fructose in table sugar is bonded to the glucose, which means it requires an extra step to be used.¹

Rule #3.5: . . . and it's hiding behind every corner.

And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods like soda, cake, cookies, and pies is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it's in a bottle, box, or can, read the ingredients. You'll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.

Rule #4: No, the sugar in fruit isn't bad for you.

When the low-carb "revolution" hit in the early aughts, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.

Even relatively low-fiber fruits like bananas offer far too many benefits to deny. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit.

You can think of the ingredients in Shakeology^® the same way. Sure, there's a little sugar in there, but the protein and fiber slow absorption, and the massive amount of nutrients makes it all worthwhile.

Rule #5: Occasionally, a hit of straight sugar is a good thing.

You're sitting around watching television. You haven't done much today. Your glycogen stores are up, and because you've eaten normally, your blood sugar level is balanced. Time for some Results and Recovery Formula™? Probably not.

Conversely, you just blasted a killer workout. You've blown through your blood sugar and your glycogen, leaving you shaky and tired. Now, getting some sugar in there to recharge quickly wouldn't be such a bad idea. Furthermore, since it'll rush in so fast, it's a great opportunity to add some protein and micronutrients to that sugar blast, because they'll rush into where they're needed just as fast.

If you genuinely gave the workout your all and you're truly wiped out, you won't even come close to storing that sugar as fat.

So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.

¹http://www.princeton.edu/main/news/archive/S26/91/22K07/index.xml?section=topstories

Sore Muscles? Relax with a Massage during Spa Week!

2010-04-13T09:26:00.000-07:00

When you lead an active lifestyle, it's important to take time to recover and recharge. Find out how to get an extraordinary deal on luxury spa treatments all over the U.S. during the upcoming Spa Week.

Click here to read about more about Spa Week!

Garden State: 3 Quick Steps to Home Gardening in even the Smallest of Spaces

2010-04-13T09:25:00.000-07:00

By Denis Faye

There's no denying the benefits of a home garden. It provides healthy, organic food that spends mere minutes traveling from plot to plate, ensuring freshness that translates to more nutrients. Furthermore, a home garden means exercise, outdoor time, and savings at the grocery store.

But, unfortunately, planting that plot can seem a little like skydiving. Everyone wants to be the kind of person who does it, but when you're faced with the actual prospect, it suddenly seems incredibly daunting.

Truth is, they're not at all the same. When you're 12,500 feet in the air, you're either in the plane or out of the plane; there's really no in-between. Conversely, a home garden can grow slowly. Even the smallest of gardens—one rosemary plant in a terra-cotta pot—can be vastly rewarding. So find yourself a little dirt and a couple of seeds, and let us show you how to get started.

Where to plant your seed?

If you're a rural homeowner, finding a little dirt isn't an issue, but we can't all be so lucky. If you don't have access to huge tracts of land, get yourself some pots. Unless you want to plant something pervasive like melon, most produce will do fine in terra-cotta or plastic confines. If you're not sure, read the instructions on the seed pack or ask the person you buy your seedlings from.

If you don't have the space for that, you can always hang a flower box from your sunniest window or your balcony. I live in a tiny apartment in Los Angeles, so I don't grow squash in my backyard (given I don't have one) but between pots and flower boxes, my green thumb gets an excellent workout.

Community gardens are also a growing trend. These large, open spaces subdivided into smaller plots for individual gardeners add a great social aspect to your weeding and hoeing experience. It's also an excellent way to learn from more experienced gardeners and to barter fruits and veggies. Grew too many squash this year? I bet that guy with all the tomatoes would be willing to swap a few.

Find a community garden in your area using the American Community Gardening Association's Web site. (www.communitygarden.org)
Herbalize yourself.

Herbs are also a good place to start. Many of them are low maintenance, and unlike fruits and veggies, there's no waiting around for the yield. As soon as your plant is established, you can start clipping leaves. Furthermore, they take up little space, making them ideal for the aforementioned flower box.

Many herbs can produce more leaves than you need. The best solution for this happy problem is to pluck those leaves and dry them out in the sun under cheesecloth to prevent pests and wind from getting at them.

Start off with perennial plants, or plants that grow for years. Three particularly tough perennials that I always have on hand are mint, oregano, and rosemary. Although they can require watering, I basically ignore them until I want to zing up my pizza or iced tea, then it's just snip and enjoy.

Parsley is a biannual, meaning it produces leaves in its first year and flowers in its second year, and then it dies. But it's very robust and during that first year, you'll have all the parsley you need.

Thyme, tarragon, and chives are also easy perennials to try.

Once you've mastered perennials, you can try annuals, which only last one season and require a little more care. Basil can be used in scores of recipes. The trick to getting it to last all summer is to pluck off the flower buds every morning. The more you pluck, the harder it'll try to grow and the more leaves you get to put in your pesto.

Chamomile works in a similar fashion. Every morning, pluck the flowers and set them aside. For every one you pluck, two more will grow. Dry these flowers under cheesecloth. By the time a well-managed chamomile dies in fall, it will have provided tea for months into the winter.

Other good annuals include dill and cilantro.
Produce some produce.

Keep it simple at first. Leafy greens are a great place to start. Like herbs, you can harvest from them all season long. I've had great success with arugula and chard.

While tomatoes are supposed to be hardy and fun to grow, I've always found them to be a pain. You need to stake them, and because they're bright red and sweet, they're particularly susceptible to pests like possums. If you don't want to fight that fight, try something just as tough but not as delectable. If you have space, it's hard to miss with any kind of squash or cucumbers. If space is limited, try Japanese eggplant or chili peppers. Considering that Serrano chiles are five times hotter than jalapeños, rodents don't mess with Serrano chile.

Keep in mind that the plants I'm mentioning above are just things I've had success with. Don't be afraid to experiment on your own. I have yet to try growing beans, but I hear good things. If a crop doesn't work, it will cost you little more than a bag of seeds and a little real estate. No big thing.

One downside of growing your own food is that, well, a person can only eat so many cucumbers. I make a point of sharing particular large harvests with my neighbors. It's a practice that has made me plenty of friends and resulted in unexpected payback when I needed it most, once as free legal advice and another time in the form of pie. But if you want quicker returns on your crops, look into garden exchanges in your area, where backyard farmers meet to swap produce.

A quick Web search for "garden share" or "food share" and your state or city should be enough to find like-minded people in your area.

The idea of packing up a summer's worth of produce and heading out to a fruit 'n' veg swap meet may seem a million miles away at this point, so don't rush it. As I said at the start, one pot and a few seeds is all it takes. Once you master that, your green thumb will itch for more and every year your garden will grow a little bigger without your even needing to try. It'll just happen . . . organically.

Buddy Workouts: Conditioning Your Canine while Kicking Your Own Booty!

2010-04-13T09:23:00.000-07:00

By Stephanie S. Saunders

For those of us who have the pleasure of owning a pet, the benefits are fairly obvious. Pets offer unconditional love, listen to us without offering needless advice, and make fantastic snuggling companions. There is nothing like coming home to someone who is genuinely excited to see you and who wants nothing more than a chew toy for Christmas. But for all of the love we give them, we also seem to give them a lot to eat. Approximately 50 percent of the pets in this country are overweight—and with roughly 30 percent of the U.S. population also being overweight, we could all use a little more exercise! One possibility overlooked by pet owners is to recruit your pet as a workout buddy, which is odd, since pets will always show up and won't complain about how hungover they are. Let's look at some ways you can involve your furry friend in sweat-inducing activities that will leave you both reaching for the water bowl.

Get outside.

Most of us are aware of the vast benefits of spending time outside on a daily basis. If you have a dog yet lack a large yard, being outside becomes a requirement. So if you have to walk your dog several times a day, why not use the time to your benefit as well? Try to speed up your pace along your normal route. Try alternating your quick pace with some speed walking or a light jog. Find a route that includes some hills or other challenging terrain. Add some high knee lifts, butt kicks, or lateral skipping if you are not embarrassed by public displays of exercise. Or simply try adding 5 minutes onto your quick-paced walk every week, until you are up to an hour. The added calorie burn will be worth it.

If you are a bit more daring, try hiking or running with your dog. There is the obvious increase in caloric expenditure for both of you, but also an increase in cardiovascular and muscular output that will definitely pay off. Look for soft surfaces—like a trail or dirt track—to help protect your joints, and remember that hot pavement is really painful for dogs' paws. Also, there are special harness-type leashes out there that keep your hands free and make running with more than one dog much more bearable.
It's all fun and games.

Playing with your pet can be great exercise and fun for both of you. If you have a yard, or live near a local dog park, all of this is much easier. Of course, it can be done in your living room, but it might be a bit dangerous for the furniture. Try playing fetch, but race your dog for the ball. Just throw and start running. Or play tag by chasing your dog around the designated area. If your dog is on the strong side, grab a rope and try some tug-of-war. If you're considerably stronger than your pooch, try tugging while standing on one leg, and using only one arm. Create an obstacle course, and run it with your dog. Find a ball and a wall, and play a version of handball mixed with "keep away"—from your dog. Practice your tennis swing and let your pup retrieve the ball.

Just doing something playful can make a normal workout feel like you are back on the playground with your four-legged best friend. How can it get better than that?
Train the dog, or train the owner?

This is not a section on teaching a dog to sit or training your spouse to get you a drink from the fridge. This is about using functional resistance training to manipulate your mutt's musculature, along with your own. Try the following exercises with some help from Fido.

Balance Challenge
Stand on both feet, hips-width apart, with your dog's favorite toy in hand, but hidden from view. Shift your weight onto one foot, keeping the other foot's toes just off the ground. Now show your pet a favorite toy. Try bending your standing leg and lowering the toy to touch the ground in front of you. Once you lose your balance, or your pup gets the toy, switch to the opposite leg.

Squat and Toy Press
For this exercise, use your dog's favorite toy or a small weighted medicine ball. Start with your feet hips-width apart, and in a parallel position. Bring the toy or ball to your chest. Squat down deeply with your butt going parallel to the floor, and your knees staying behind your toes. As you extend your knees to stand back up, throw the toy or ball into the air, and try to catch it before your mutt jumps up and grabs it! Repeat until one of you gives out.

Sumo Squats for the Critter
This workout is similar to the Squat and Toy Press. Only this time, you start with your toes pointed slightly outward, making sure that your knees line up with your toes. Hold the toy or ball in both hands, with arms extended straight down toward the floor. As you bend both knees, bringing your seat parallel to the floor and keeping your arms straight, lift the toy directly over your head. As you straighten your knees, jump off the ground a few inches and return the toy to the down position. Hopefully, your mongrel will continue to jump for the toy until your quads have hit exhaustion.

Fetching Push-Ups
The idea is to set yourself up in a push-up position, with whatever modifications you require to do many repetitions (on your knees, against a wall, etc.). Lift one hand and throw a ball. Do as many push-up repetitions as possible until your pet returns. Repeat the toss with the opposite arm.

Laser Creature Crunch
Domesticated animals seem to be fascinated by laser pointers. Get into a comfortable crunch position on the ground, and hold the laser pointer in both hands. Begin doing 10 crunches with the laser on your chest, and of course, pointed away from you. Watch your pet go nuts trying to chase it in the process. Every 10 reps, alternate arm positions behind your head, above your head, and even to your knees. Your dog will go insane, and you will have abs of steel!

Dog Curl/Dip/Press
These options depend completely on the level of stillness your pet can provide. For my two dogs, playing dumbbell just ain't gonna happen. But I have many friends with extremely trusting animals that love to be bench-pressed. Should you try to press, curl, dip, or lunge your best friends, do it relatively close to the ground, just in case they change their minds.

There's a study that shows people with terminal illnesses are three times less likely to suffer depression if they own a pet. Pets are amazing stress reducers and loneliness decreasers, and have actually been proven to lower blood pressure. They also make us more social creatures, as we meet new people on walks, at parks, etc. If you add a pet to your household, your life will be dramatically enriched. If you are unable to make a lifelong commitment, borrow a friend's dog for a day, or look into a short-term fostering program. And there are hundreds of organizations out there that could use volunteers to walk the dogs they are sheltering. That way, you get some exercise, and make a difference at the same time. Whatever you do, integrate some canine or feline time into your exercise regimen, and watch the change occur. Now that is doggone good!

Test Your Beachbody® Trainer IQ!

2010-04-08T12:33:00.000-07:00

By D. V. Donatelli

Beachbody's celebrity trainers have a wonderful wealth of knowledge about fitness, nutrition, and how to get us into the best shape of our lives, but what else are they into? What's behind that statuesque physicality? Seeking to get a better understanding of the human depths of these inspirational exercisers, we asked four of our top trainers this question: "If you could teach a college class that wasn't about fitness or nutrition, what would you want to teach?" See if you can match the trainer with the answer he or she provided.

1. Brett Hoebel – Physics. That's right—the creator of RevAbs™ has great interest in one of humanity's oldest and most challenging intellectual pursuits. Hoebel explained, "[It is] one of my favorite classes, and now I know how to apply it to real-life things, like fitness, so that it's easier to understand!" Perhaps I could use a few lessons from Mr. Hoebel's class, because I had a huge crush on an astrophysicist once but she wouldn't give me the spacetime of day.

2. Shaun T – Communications. I loved INSANITY^® creator Shaun T's answer, so here it is in full: "If I were able to teach a college course, it would have to be a communications course—specifically TV broadcasting—only because I originally started my college career as a communications major, and it was, and still is, my dream to do what Anderson Cooper does!" Shaun's got charisma, and he can communicate—I know this for a fact because I've come to employ his "Tilt, Tuck & Tighten" technique in virtually everything I do, from skateboarding to paying taxes—so I wish Shaun all the luck in the world in his dream of hosting the first two seasons of the underrated reality TV show The Mole.

3. Debbie Siebers – Art/Drawing. The Slim in 6^® guru Debbie has stopped by Beachbody^® Headquarters a number of times, and on each visit she's always exhibited a certain style about her. It's clear the woman knows aesthetics, and she herself is a work of art, so this answer is not surprising. What I found surprising, however, was that she, an artist, wasn't flattered or impressed when I cut off my ear and sent it to her. Everyone's a critic!

4. Chalene Johnson – Justice, Morality, and Constitutional Democracy. No offense to the others, but this is my favorite answer. Why? Because now I can't stop picturing Chalene, whose Turbo Jam^® workouts are so punch- and kick-heavy, naming her left fist "Justice," her right fist "Morality," and her plant leg, upon which the whole dynamic system is based, "Constitutional Democracy." Hi-ya!

Parabens. What's the Hype?

2010-04-08T12:31:00.000-07:00

Okay, so reading the full ingredient lists on the back of products isn't the most fun thing to do while standing in the drugstore aisle. But sometimes what's not in your skin care products is as important as what's in them. Many items, including makeup, moisturizers, hair care, and even shaving products can contain parabens, the most widely used preservatives in cosmetics.

Click here to read the full article to find out more!

4 Tips on Treating Skin Ailments

2010-04-08T12:30:00.000-07:00

By Omar Shamout

At the risk of being overly poetic, I like to consider our three layers of skin the brave knights defending the bodily temple from marauding microbes. As our largest organ, skin is the part of our anatomy that protects us from harmful invading pathogens. If the brave epidermis, the fearless dermis, and the dashing hypodermis weren't there to protect us from these intruders, we'd be as helpless as lambs to the slaughter.

Our skin has a total area of approximately 20 square feet, which leaves a lot of room for a myriad of potential medical problems. So, it's essential that we get a proper understanding of the most common of these ailments and take the steps necessary to ensure prevention. But sometimes issues can arise despite all of our best efforts, and it's important to understand all the options available to you in terms of treatment.

Before we even get to the list, one commonsense way to look after your skin is by staying properly hydrated. Waiting until you get thirsty means you're already dehydrated, so be proactive about it. Your body loses 2 to 3 liters of water a day just from normal activities, excluding exercise, so proper water intake is essential to keeping not only your skin healthy, but your entire body, and will aid in the prevention of many of the conditions mentioned below.

Sunny (Vitamin) D. Naturally, many fitness enthusiasts are also sun worshippers who prefer to get their exercise outdoors whenever possible. This tendency can have positive and negative impacts on our skin.

Vitamin D is a hormone generated in the skin using sunshine as a catalyst. It strengthens calcium absorption throughout the body, promoting healthy bones, teeth, and muscle. A vitamin D deficiency can lead to harmful problems such as low bone mass and osteoporosis, because your body will start looking anywhere it can for its much-needed calcium. It might even make you more susceptible to certain cancers.

Prevention:
For those of us lucky enough to live in sun-drenched parts of the United States, such as the South or West Coast, 10 to 15 minutes per day of sun exposure without sunscreen is generally considered enough time to stimulate sufficient vitamin D production in people with light or fair skin. Dark-skinned people are thought to require 5 to 10 times as much sun exposure to achieve the same results. Exposing your arms, face, and legs to this amount of sunlight does not increase risk for skin cancer. Supplements and foods like dairy and fish are also good ways to increase vitamin D intake. Overdosing is of no real concern, so load up and help keep your bones healthy.

Treatment:
The treatment of sun-damaged skin obviously depends on the severity of the damage. There isn't a cream in the world strong enough to get rid of melanoma, for instance. However, there are many different treatments for mild symptoms such as sunburns, wrinkles, and pigment discoloration. Always consult your doctor first to make sure that large freckle you never noticed before isn't something more serious.

$ – Inexpensive over-the-counter products containing aloe or alpha hydroxy acids are the easiest way to ease the pain associated with sunburns, and are very effective ways to temporarily soothe damaged skin. More powerful creams such as Tretinoin or Tazarotene require a prescription.

$$ – Chemical peels are procedures that burn off the topmost layer of damaged skin in order to regenerate new cell growth in the affected area. The deeper the peel, the more expensive, but also the more risk you run of superficially scarring your skin.

$$$ – Non-Ablative Laser Surgery, which uses pulsed-dye technology, can be performed to heat up target areas in order to increase collagen production and produce healthier skin.

Another popular treatment for smile wrinkles and crow's feet is to use a dermal filler. Dermal fillers (containing different variations of collagen) are injected into the wrinkled area to fill the depression. Botox^® can also be used to deactivate the muscles that cause wrinkles, but it does not heal damaged skin.
Stretch Marks. No one likes them, but most people get them. Fortunately, they are a cosmetic concern more than a medical one. These unsightly scars created by broken collagen occur predominantly in areas of the body that are affected by pregnancy, weight gain, and muscle growth. Women are more likely to experience them on their stomachs, thighs, breasts, and buttocks, while men find them mostly on their abdomens, upper arms, and shoulders. Obviously, pregnancy is the leading cause for stretch marks among women. Children can also develop them during a rapid growth spurt.

Prevention:
Unfortunately, if you want to become pregnant, or build muscle, chances are you will see stretch marks as a result. The best advice is to maintain a healthy, stable diet and exercise regimen to avoid drastic changes in your body shape. Look for food or supplements rich in zinc; vitamins A, E, and C; and essential fatty acids to boost collagen formation and help build cell walls.

Treatment:
$ – The most inexpensive option is Tretinoin cream, but it can only be obtained with a doctor's prescription. This cream is used to treat many types of skin problems, and can be effective on stretch marks that are less than 6 weeks old. Tretinoin helps to rebuild collagen in the affected area, and diminish the pink or red appearance so that it blends in with the natural color of your skin. Tretinoin cream should never be used during pregnancy.

$$ – The intermediate cost option is microdermabrasion, which blasts your skin with tiny crystals in the hopes of stimulating new cell growth.

$$$ – The most expensive remedy is various laser treatments including pulsed-dye laser treatment, and fractal photothermolysis, both of which are used to stimulate collagen and elastin growth in different ways. An excimer laser can be used on older scars to stimulate melanin production.

It's important to realize that no matter how much money you spend, none of these treatments are 100 percent effective because stretch marks create a permanent change in the dermis layer of your skin. At best, laser treatments can reduce the depth of immature (red) marks by no more than 50 percent.
Loose Skin. If you've undergone significant weight loss, you more than likely have some loose skin that hangs and sags. This is because the skin has stretched to hold in all the excess weight, and is unable to tighten again once that weight disappears. The loss of 50 pounds or more from your body is generally the point at which loose skin is going to be a problem. Skin also loses its elasticity the older we get, so the longer you wait to shed those pounds, the worse the problem will be afterwards.

Prevention:
If possible, lose weight gradually, at a stable rate of 1 to 2 pounds a week over a number of weeks, giving your skin time to adjust and regain its elasticity. Sometimes, though, this is impossible, especially if you've undergone a surgical procedure such as the lap band treatment. In either case, it is always helpful to build muscle mass while losing the weight to significantly aid in the prevention of loose skin. Exfoliating your skin after a shower also helps circulation and cell rejuvenation.

Treatment:
Over time, your skin will regain some of its elasticity, but the rate at which that occurs also depends a lot on genetics, which is obviously out of your control.

$ – Some people claim that yeast and aloe vera extracts or soy protein products will assist in tightening the skin and boosting collagen production, but these methods have not been medically verified. Bodybuilders also use a product called Thiomuplex cream to temporarily tighten skin in affected areas.

$$$ – A significant amount of weight loss will undoubtedly leave you with pockets of loose skin that won't go away no matter how much cream you use or how many supplements you take. In these cases, you might consider a body-contouring procedure. While these procedures can't be considered cheap, the price range has definitely decreased in recent years, and medical technology has advanced by leaps and bounds in this field due to the increased demand for very specific plastic surgery procedures. Depending on the severity of your problem, you may even be able to use noninvasive laser treatment or something similar to alleviate the issue. Only a doctor will be able to tell you what procedures might work for you.
Acne. Contrary to popular belief, teenagers are not the only ones who get acne. This is because hormones play a part in its formation, leaving pregnant women, among other adults, also susceptible. The hormonal nature helps explain the connection between acne and emotions. Without going into gory detail, a breakdown of the different types of mild acne symptoms and their causes can be found here. Moderate and severe types of acne such as cystic acne will require a visit to the doctor.

Prevention:
The buildup of oil and bacteria on your skin and the irregular shedding of dead skin cells are the primary physical causes of acne, so it is important to lightly wash your skin twice daily using water-based cleansers to eliminate excess oil. Do not confuse oil with dirt, however. Dirt does not cause acne, and hard scrubbing of your skin is actually counterproductive. Studies are still being done to confirm whether starchy foods contribute to the formation of acne, but don't believe the hype about chocolate. More than likely, it's the hormones causing you to eat the candy bar that are the real cause.

Treatment:
Benzoyl peroxide and salicylic acid products, which can be found in most drug stores, help open pores and dry up blemishes. Don't overuse these products, though, because you might end up damaging your skin more than when you started. If your acne keeps recurring and is present on more than one area of your body, see a doctor to discuss your medical options to avoid possible scarring.

Fortunately, most of the issues related to your skin are easily treatable and cosmetic in nature. But it's the first layer of defense against an entire universe of bad guys, so be sure to give it all the attention and help it needs to keep your flag flying high.

The Sleep Solution: 4 Ways to Get the Rest You Need to Boost Results!

2010-04-08T12:26:00.000-07:00

By Denis Faye

Sometimes, people get so caught up in hammering workouts and cutting calories that they forget that half of getting great results is recovery. And one of the greatest tools in the recovery arsenal is a good night's sleep. It heals your mind and your body and, frankly, just makes you feel good.

But getting 8 hours between the sheets isn't always as easy as it sounds. If you're like most of us, you probably slept like crud last night. The National Sleep Foundation's 2010 Sleep in America poll talked to over a thousand people across the ethnic spectrum between the ages of 25 and 60, and found that the average American sleeps 6 to 7 hours a night. This lack of a solid 8 hours leaves them feeling continually fatigued and has a wide-reaching impact, from the workplace to the car to the bedroom. (Which is to say, the things you do in the bedroom besides sleeping, if you know what I mean.)

For you health and fitness fanatics, a lack of sleep also impacts your ability to stay in tip-top shape. A study last year out of Stanford noted that when the school's women's tennis team sawed logs for 10 hours or more a night over a 5- to 6-week period, their baseline sprint times improved by more than 1.5 seconds. Their hitting accuracy and depth also improved.

"Traditionally, elite athletes dedicate numerous hours to daily practice, strength training, and conditioning as well as work closely with nutritionists in hopes of optimizing their athletic performance," said study lead author Cheri Mah, in a rather long-winded and difficult-to-truncate quote. "However, very little, if any, attention is focused on an athlete's sleeping patterns and habits. While most athletes and coaching staff may believe that sleep is an important contributing factor in sports, many do not realize that optimal or peak performance can only occur when an athlete's sleep and sleep habits are optimal."

But if picking up a couple seconds on the tennis court isn't important to you, a good night's rest can also improve your ability to eat right. A number of studies have shown that a lack of sleep lowers levels of leptin and ghrelin, two hormones in your brain that act as appetite suppressants. Research from the University of Chicago showed that sleeping for a measly 4 hours over the course of one night increased subjects' appetites for high-carb foods by 45 percent!

It's hard to argue with these facts, but even as I write this, I can hear you grumbling, "Whatever! I'd love to sleep more, but 8 to 10 hours a night? Like that's going to happen." Honestly, I'm prone to agree, but even if that block o' eight isn't attainable, here are a few tricks to try to sneak in a little extra sleep or at least improve the quality of the slumber you do get.

Power naps! So you stayed up to catch the Late Late Show and then had to get up at the crack of dawn to pack your brood off to school. Now you're pooped. If you have 20 minutes, grab yourself 20 zzzs. A small study out of the University of California, Berkeley, showed that people who grabbed themselves a quickie performed 20 percent better on a series of memory exercises.
Go snackless. If you can't go for quantity, at least go for quality. Many people, particularly those who like to eat before bed, have written off late-night snacks warnings as old wives' tales. Well, before you plow into your Taco Bell^® Fourthmeal, consider a study out of Northwest University showing that mice that ate a high-fat diet when they were supposed to be sleeping incurred a 48 percent weight increase. Mice that ate the same diet, but at the proper time, only experienced a 20 percent weight increase. The theory behind this is that night eating interferes with your body's circadian rhythms, which again affects your leptin levels. So, while it may seem like you're scratching an itch with that taco, you're actually increasing your hunger in the long run.
Push Play. Simply put, exercise poops you out! The Journal of the American Medical Association did a study on the impact of exercise on older adults with moderate sleep-related complaints. They split 43 healthy men and women between the ages of 50 and 76 into two groups. One group exercised moderately, meaning 30- to 40-minute aerobics classes four times a week, for 16 weeks. The other group made no changes to their lifestyles. By the end of the study, the exercisers reported more improvement in their quality of sleep than the control group.

Of course, it's best not to do this before bed. The time before sleep should be all about repose, so make sure you . . .
Wind down right. A lot of people feel the boob tube is ideal for easing into bedtime. In fact, it's a fairly stimulating activity, and just like cruising the interweb or hunting human prey, it's not an ideal way to change gears. "The hour before bed is an important time to relax and wind down before going to sleep," explained Thomas J. Balkin, PhD, Chairman of the National Sleep Foundation. "For those who are having problems sleeping, it's a good idea to consider whether your bedtime routines may be too alerting."

So tonight, consider reading a book, meditating, listening to some mellow music, or gentle stretching instead. You'll be sleeping like a rock in no time.

Test Your Unthinkable Drinkables IQ!

2010-03-31T21:46:00.000-07:00

By DeLane McDuffie

Peanut butter and jelly. Salt and pepper. Laurel and Hardy. Wine and cheese. Steak and potatoes. Ben and Jerry. Bonnie and Clyde. Peaches and cream. Yin and yang. Lewis and Clark. Lucy and Desi. Bed and breakfast. Batman and Robin. Bread and butter. Fish and chips. Chip 'n' Dale. Starsky and Hutch. Jack and Jill. Ken and Barbie. Smoke and mirrors. Thelma and Louise. Some pairings and ideas make sense. The following did not. Match the beverage with its slogan or characteristic.

Cocaine^® – "The Legal Alternative": Probably one of the boldest marketing campaigns in recent memory, this energy drink boasts 350 percent (280 milligrams) more caffeine than a can of Red Bull^® and an aftertaste "kick" that numbs (some say it burns) your throat to simulate the effects of the actual drug. Obviously, the FDA had a conniption fit and told the soda makers that they couldn't sell the product under that particular name. Subsequent monikers included "Censored" and "Insert Name Here." It was eventually pulled from shelves. But you can't keep a good epidemic down. The drink has made a comeback and can be purchased online and in select European and U.S. stores.
Coors^® Rocky Mountain Sparkling Water – Logo trouble: The year 1990 was a pivotal year in history. Nelson Mandela was freed after being imprisoned for 27 years. East and West Germany officially reunited. The Persian Gulf War began. And the Coors Brewing Company dove into the bottled-water business, slapping the market with a brand-new fleet of 6.5-oz. six-pack bottles and 28-oz. bottles. It would mark the first time since Prohibition that the beer company would sell something non-alcoholic. Coors had been using Rocky Mountain spring water in its brewing process for years, anyway. So far so good? Not really. Coors left its logo on the bottle, which apparently scared many customers away, being that it reminded them of beer. Beer sitting in the bottled-water section of the supermarket just doesn't look right to some, I guess. Or maybe consumers wanted more beer in their water. Whatever the case may be, sales eventually tanked.
Maxwell House^® Ready-to-Drink Coffee – An inconvenient convenience: It seems like 1990 was a year of experimentation. Marketed as "a convenient new way to enjoy the rich taste of Maxwell House Coffee," this 48-oz. carton was anything but convenient. One had to pour the coffee in a mug and then microwave it, since the coffee's original container couldn't be nuked. Because this coffee was not-so ready to drink, Americans decided that they were not-so ready to buy it.
New Coke^® – Arguably the biggest product flop ever: Back in April 1985, Coke, who had enjoyed a nice cushy reign atop its competition for years, decided to rock the proverbial boat and ditch its original cola formula in exchange for a sweeter flavor, New Coke. Although New Coke was the victor in an intense blind taste-testing campaign, the public wanted its Coke back. Now! Coca-Cola offices were inundated with angry mail, while seething callers kept the phones ringing off their hooks. The backlash was so massive that it forced Coca-Cola to return to the original, or "classic," flavor, only 3 months later. Even ABC TV news anchor Peter Jennings momentarily interrupted General Hospital to tell America the good news. Coke Classic was now back. Everyone was happy and on various sugar highs. And New Coke, later called Coke II, went to that big soda heaven in the sky.
OK Soda – "carbonated tree sap": Still feeling adventurous and apparently not paying attention to the Pepsi^® A.M. and Crystal Pepsi fiascos, Coke rehired the same marketing exec who was responsible for the New Coke misadventure to widen its appeal to the younger demographic. Through much research, the marketing firm discovered that "Coke" was the second most recognized word in the world and that "OK" was the most recognized. Why not combine the two, right? The ad campaign that followed declared that OK tasted like "carbonated tree sap" and even boasted a 10-point "OK Manifesto," of which the first point asked, "What's the point of OK? Well, what's the point of anything?" Well, the reaction of Gen-Xers and Gen-Yers to this "anti-advertising" advertising was . . . less than OK. OK Soda was discontinued in 1995, but still remains a cult classic.

How to Avoid Dry Winter Skin

2010-03-31T21:41:00.000-07:00

It's chilly out there and you may not realize that certain things we do contribute to our dry skin. For example, I happen to love blasting the hot water in the shower so I defrost like a snowwoman in the morning, and I love leaving the space heater on all day to stay cozy. However, both of these suck the moisture from skin and leave it itchy and dry.

Click here for some tips to keep your skin hydrated and protected even in cold weather.

Gluten: What, Why, and How?

2010-03-31T21:37:00.000-07:00

By Omar Shamout

If you didn't know any better, you might be forgiven for thinking a "gluten" was the muscle you flex while doing squats and lunges in the gym. In fact, gluten is a grain protein found in wheat, rye, oats, and barley that acts as a sort of glue holding the flour together, and providing structure. Sounds like a good thing, yet a quick visit to the diet book section of Amazon.com reveals so many "gluten-free" guides that you'd think it was as evil as trans fat or MSG. So what's the big deal over such a tiny little protein that performs such a noble function? Let's break down the substance into an easily digestible diet of what, why, and how.

What's the problem with gluten?

Unfortunately, about 1 percent of the world's population (roughly 1 out of every 133 people) suffers from a genetic gluten intolerance known as celiac disease, making it the world's most prevalent autoimmune disorder. Those affected with the condition suffer severe abdominal pain and discomfort when tiny, nutrient-absorbing projectiles in the small intestine known as villi come into contact with gluten, leaving them damaged and unable to function properly. Often, this intolerance leads to prolonged vomiting and diarrhea. Yikes! However, many carriers show no symptoms of the disease at all, and the only way to be diagnosed properly is through blood tests and an intestinal biopsy. Celiac disease should not be confused with a wheat allergy, where symptoms such as hives and itchiness recede once the allergen leaves the system.¹

How do I cure celiac disease?

The only known cure for celiac disease is a 100 percent gluten-free diet. Naturally, this means getting rid of many of our favorite starchy foods. To lessen the blow, celiac sufferers are entitled to a tax deduction on the extra cost incurred when buying gluten-free foods. In this economy, that could really come in handy!²

What are the other medical benefits of a gluten-free diet?

In recent years, people without an intolerance have begun to take up a gluten-free lifestyle in an effort to lose weight. Others have put their faith in what is currently anecdotal evidence claiming that the omission of gluten improves conditions including but not limited to joint pain, osteoporosis, diabetes types 1 and 2, and neurological disorders such as multiple sclerosis, Down's syndrome, and autism. However, these cases are awaiting detailed medical studies, so until those take place, there is no conclusive evidence to support the gluten connection to these illnesses.³

Why are people without diagnosed medical problems going gluten free?

A large number of people have chosen to go gluten free without a medical reason, and swear by the benefits they experience on a daily basis, including increased energy and brain function, and fewer aches and pains. Whatever your motivation, it is crucial to maintain a balanced and well-rounded diet to avoid eliminating essential vitamins from your nutritional intake. For instance, it may be tempting to stop eating bread altogether, but starch-rich foods contain vital nutrients like B vitamins and fiber,⁴ which prevent the onset of other health problems such as anemia, nerve damage,⁵ high cholesterol, high blood pressure, and irritable bowels.

How do I go about it?

Dieting should never be done on a whim, because you could be doing yourself more harm than good without even knowing it. If you want to substitute rice, corn, or potato-based products in favor of wheat and oats, just be sure to compensate your vitamin intake in other ways, such as supplements. For those serious about making the commitment to this lifestyle change, a comprehensive list of safe, questionable, and forbidden foods can be found in the book Gluten-Free for a Healthy Life by noted celiac dietician Kimberly A. Tessmer, RD, LD.

Why now?

Making the switch to gluten-free is easier than ever to do. Supply seems to have caught up with the increased public demand for gluten-free, well, everything. Food and beverage companies are now producing a wide array of sans-gluten products, including pizza, ice cream, and yes, even beer!

What's the bottom line?

While the jury may still be out on the long-term effects of a gluten-free diet for non-celiacs, it is quite possible to live and thrive without gluten as long as you consult a doctor or dietician first and plan out a well-balanced diet that doesn't ignore any of the essential food groups, including carbohydrates. If you think you might have celiac disease, do not self-diagnose, because your symptoms might be the result of a different illness altogether. As with anything in life, don't start because it's trendy, but rather because you've tried it out safely, and are satisfied with the results.

Sources:
¹ Susic, Ivana. "Gluten Free a Necessity, not Diet Choice." The Columbia Chronicle. March 2010.
² Adams, Scott. "Tax Deduction for Gluten-Free Foods as a Medical Expense for Diagnosed Celiacs Only." www.celiac.com. July 1996.
³ Newell, Elena. "Health Benefits of Gluten Free Diets." Associated Content. December 2008.
⁴ Mirn, Rachel. "Living the 'Gluten Free Diet.'" Associated Content. March 2007.
⁵ Johnson, Larry E., MD, PhD. "Vitamin B-12." Merck Manual. August 2007.

Top 10 Reasons to Give Up Soda

2010-03-31T21:31:00.000-07:00

By Steve Edwards

If you're looking for a scapegoat in the obesity epidemic, look no further than soda. It's the single greatest caloric source in the world, accounting for somewhere between 11 and 19 percent of all the calories consumed worldwide. It's cheap, addictive, and readily available, which generally means that it will take some willpower to avoid. But don't despair, as we at Beachbody^® are here to help. We present: our top 10 reasons to give up soda. Drumroll please . . .

Soda may cause cancer. According to a report in Cancer Epidemiology, Biomarkers & Prevention, consuming two or more soft drinks per week increased the risk of developing pancreatic cancer by nearly twofold compared to individuals who did not consume soft drinks. As reported, the study "followed 60,524 men and women in the Singapore Chinese Health Study for 14 years. During that time, there were 140 pancreatic cancer cases. Those who consumed two or more soft drinks per week (averaging five per week) had an 87 percent increased risk compared with individuals who did not."

Then why, you're probably asking yourself, is this number ten on our list and why is soda even still on the shelf? Not that I'd challenge the ability of such large corporate power to hide such a thing but, in this case, the study slit its own throat. As one of the researchers noted, "soft drink consumption in Singapore was associated with several other adverse health behaviors such as smoking and red meat intake, which we can't accurately control for," meaning that we have no way of knowing, for sure, if soda was the culprit. Still, it doesn't hurt to know that when you drink soda it lumps you into a fairly unhealthy user group.¹
It's not just about calories. Calories grab headlines, but recent science is showing that diet soda users are still in the crosshairs. A 2005 study by the University of Texas Health Science Center showed that there's a 41 percent increased risk of being obese—and a 65 percent increased risk of becoming overweight during the next 7 or 8 years—for every can of diet soda a person consumes in a day. Admittedly, this one should be higher on the list, but I wanted to make sure the article-skimming crowd knew the score up front: that diet sodas are very much a part of the problem.
It's the water . . . and a lot more. Okay, so that was a beer slogan, but soda is also made up mainly of water, and when you're slinging as much of it as they are, and you need to sling it cheap, sometimes you can't help but run into problems with your supply chain. In India, Coca-Cola^® has found itself in hot water, and not the kind they thought they were purchasing rights to. Two of their factories have been closed, but one continues to run amok. According to a report in The Ecologist, "They accuse the company of over-extracting groundwater, lowering the water tables and leaving farmers and the local community unable to dig deep enough to get to vital water supplies."

"Since the bottling plant was opened in 2000, water levels in the area have dropped six metres, and when a severe drought hit the region earlier this year the crops failed and livelihoods were destroyed."²
BPA: not just for water bottles anymore. Nalgene^® and other water bottle companies took the heat when the dangers of bisphenol A (BPA) were made public a couple years back. While these companies went to great lengths to save their businesses, the soda companies somehow flew under the radar and continue to use it in their products. A recent Canadian study has found that BPA exists "in the vast majority" of the soft drinks tested. Most of these were under the national limits set for toxicity, but some were not. And remember how much soda the average person consumes, meaning odds are most soda consumers are at some risk.

"Out of 72 drinks tested, 69 were found to contain BPA at levels below what Health Canada says is the safe upper limit. However, studies in peer-reviewed science journals have indicated that even at very low doses, BPA can increase breast and ovarian cancer cell growth and the growth of some prostate cancer cells in animals."³
Can convenience. As in the 1950s colloquial: can it. Speaking of the 1950s, those were the happy days when most of our soda was consumed at soda fountains, obesity was a term hardly anyone had heard of, and the most feared epidemic was one of atomically mutated insects taking over the world. Now instead of hoofing it down to the corner confectionery for one soda, we fill out trucks with pallets of shrink-wrapped cans or bottles and quaff the stuff by the six-pack. Not to mention how out of balance this ensures our diets will become, it wreaks havoc on the world around us. The bottled-water industry (which is mostly owned by the soda industry) famously uses 17 million barrels of oil a year, and the aluminum industry uses as much electricity as the entire continent of Africa. Not only that, aluminum mining accounts for a ton of toxic chemicals that is left behind for every ton of the metal produced.⁴
The Frankenfood factor. Whether you consume diet or regular soda, you're getting all of the genetically modified food you need and more, via high fructose corn syrup or aspartame. Both of these are under plenty of scientific as well as anecdotal scrutiny. Findings aren't pretty but, so far, this multibillion-dollar industry has kept these sweeteners on the shelves while alternative sweeteners meeting cost requirements are explored. Since it's almost impossible to read health headlines without finding one of these ingredients in some type of controversy, I'll just use one example:

"The Center for Science in the Public Interest, a nutrition and food safety advocacy group, called on the U.S. Food and Drug Administration to review the claims, which stem from research conducted by the European Ramazzini Foundation in Italy.

The foundation reported that rats who consumed aspartame in exceedingly large quantities were more likely to develop cancer. CSPI executive director Michael Jacobson considers this an important finding that should not be overlooked." ⁵

I know, there I go again with the cancer. But some people need to be shocked in order to take action. For me, seeing the Diet Coke^® and Mentos^® experiment was all I needed to swear off the stuff.
Foreign news cares how much soda we sell in our schools. How bad is your country's problem when the whole world is watching its daily actions? "Nearly one in three children and teenagers in the U.S. are overweight or obese and health experts say sugary drinks are part of the problem." Yep, bad. The world is well aware of the problems soda is causing and is looking to us to lead. And we certainly are trying. Are you with the program?

"Under the voluntary guidelines, in place since 2006, full-calorie soft drinks were removed from school canteens and vending machines. Lighter drinks, including low-fat milk, diet sodas, juices, flavoured waters and teas, were promoted in their place."⁶

And, while great and all, it appears that no one got the memo about diet sodas.
Diet? Um, that's just like your opinion, man. When it comes to soda, treat the word "diet" as a slogan. A study at Boston University's School of Medicine linked diet soda with increased risk factors for heart disease and diabetes. To be more specific, the study "found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome," which is a cluster of risk factors such as excessive fat around the waist, low levels of "good" cholesterol, high blood pressure, and other symptoms that lead to heart disease and/or diabetes. And, for those of you only concerned about how you look in the mirror, "Those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese."
Soda outkills terrorists. A study out of the University of California, San Francisco, shows that soda has killed at least 6,000 Americans in the last decade.

From ABC News: "The new analysis, presented Friday at the American Heart Association's 50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention, offers a picture of just how horrifying the damage done by excess consumption of sugary drinks can be.

Using a computer model and data from the Framingham Heart Study, the Nurses Health Study and the National Health and Nutrition Examination Survey, researchers estimated that the escalating consumption between 1990 and 2000 of soda and sugar-sweetened beverages, which they abbreviated as 'SSBs,' led to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease.

What's more, the burden of the diseases translated into a $300 million to $550 million increase in health care costs between 2000 and 2010."⁷
It's the "real thing" . . . not exactly. Should having the number one caloric source in the world come from something that's entirely manmade be a metaphor for a dying world? It doesn't have to be this way. After all, there's nothing in soda that we need. In fact, there's nothing in soda that even comes from the earth except caffeine, and that's optional. It's a mixture of altered water (injected with carbon dioxide gas), artificial flavors (yes, "natural flavor" is artificial), artificial color, and phosphoric acid, along with its sole caloric source that is a by-product of genetically modified corn production and offers virtually no nutritional value. It's about as real as The Thing.

Sources:
¹ http://www.eurekalert.org/pub_releases/2010-02/aafc-sdc020310.php
² http://www.theecologist.org/News/news_analysis/373906/cocacola_just_part_of_indias_water_freeforall.html
³ http://www.cbc.ca/health/story/2009/03/05/popcans.html
⁴ http://www.pacinst.org/topics/water_and_sustainability/bottled_water/bottled_water_and_energy.html, http://www.earth-policy.org/index.php?/books/eco/eech6_ss3
⁵ http://abcnews.go.com/Health/Diet/story?id=3317079&page=1&CMP=OTC-RSSFeeds0312
⁶ http://news.bbc.co.uk/2/hi/americas/8557195.stm
⁷ http://abcnews.go.com/Health/Wellness/study-sugary-drinks-lead-early-grave/story?id=10019518

Shakeology®: A Shake Too Good to Be True?

2010-03-30T09:02:00.000-07:00

By Dr. Mark Cheng, MD

This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave Beachbody permission to reprint it so everyone has the opportunity to see his response.

Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.

I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.

During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"

My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.

Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!

Some notables:

Astragalus: widely used in Chinese medicine as an immune system regulator
MSM: one of the most popular supplements for joint health
Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.

This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.

A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.

The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.

Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.

Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!

Climbing Michi's Ladder: Flaxseed

2010-03-25T09:18:00.000-07:00

By Denis Faye

Those-in-the-know have touted the benefits of flaxseed for years. King Charlemagne believed in the stuff so much that he made it required eating in the 8th-century Frankish Empire. Of course, current wisdom isn't based purely on the enthusiasm of one old, dead, white guy. The multitude of health claims associated with flaxseed, including heart disease, diabetes, and cancer prevention, is primarily due to its three most important components: omega-3 fatty acids, lignans, and fiber.

The nutrition facts

One tablespoon of ground flaxseed has 37 calories, of which 25 come from fat. It has 3 grams of fat, 2 grams of carbs, 2 grams of fiber, and 1 gram of protein.

Most of that fat is unsaturated and over half of it comes in the form of omega-3s, which help with brain development, nervous system function, and eyesight. Many experts also believe omega-3s reduce the risk of arthritis, some cancers, high blood pressure, and heart disease. Vegetarian and fish-free diets tend to be weak in omega-3 fatty acids, making flaxseed vital.

Lignans are phytoestrogens believed to have antioxidant properties, meaning they possibly reduce the risk of various cancers, osteoporosis, and cardiovascular diseases. Flaxseed is a top source of lignans, with almost ten times more than its nearest competitor, sesame seeds.

Fiber is the primary draw of flaxseed, with its combo of soluble and insoluble. Soluble fiber turns into a gel on your insides and soaks up cholesterol. Insoluble fiber just goes right through and is essential in keeping you regular. Both forms of fiber also slow digestion, thus preventing sugar spikes.

There are also small amounts of various vitamins and minerals in flaxseed, most notably thiamin, magnesium, and manganese.

How do you eat this stuff?

The only problem with the fiber in flaxseed is that it forms a barrier. Eaten whole, it'll just pass right through you, undigested. You won't reap any of the other benefits if you don't grind the stuff up first. You'll find flaxseed in all kinds of breads, cereals, and baked goods. You can also add it to smoothies and protein shakes.

1 Tbsp. of flaxseed, ground (7 g)
Calories	Fat	Carbs	Fiber	Protein
37	3 grams	2 grams	2 grams	1 gram

Source: www.nutritiondata.com

Can Hard Exercise Hurt Your Immune System?

2010-03-25T09:12:00.000-07:00

By Steve Edwards

Could working out hard increase your risk of getting sick? Two recent studies have led several publications to state that intense exercise should come with a warning that it increases the risk of illness. Today, we'll take a deeper look at these claims, analyze what they mean for you, and look at a few ways to keep your immune system strong.

To someone who's been involved in athletic training his or her entire life, the studies look like a bunch of hoo-hah from the "duh" files. But for the general public, they've created quite a stir, leading many authors to pen articles warning about the dangers of hard exercise. Great, I'm thinking, just what our swelling society needs—another excuse not to exercise. Some of these articles were so craftily written, I even got a note from Tony Horton asking for my take. So obviously, the media fright club did its homework on this one.

Here's the rub. Two independent studies found that while moderate exercise boosted your immune system, intense exercise broke it down. The media spun this to challenge the notion that hard exercise is good for you, stating we should consider only recommending moderate exercise. The problem with that assessment is that to improve your fitness, you must continually stress your system, a process known as progressive overload in training circles. Over time, progressive overload leads to improvements in your immune system. Without it, your fitness will stagnate, and your immune system will regress.

This doesn't mean these studies were without merit. As your training load increases, so does the demand on your immune system, because exercise creates stress on the body. It's the classic what-doesn't-kill-you-makes-you-stronger scenario. Intense exercise increases the amount of hormones your body releases. These hormones are essential for all bodily functions. During the acute phase of intense exercise, however, these hormones are busy trying to repair all the physiological breakdown your workout incurs on your body, and there isn't enough left to boost your immune system. Therefore, during times of high stress, your immune system is compromised.

The upside is that your body gets used to this process. As your body grows accustomed, less physiological breakdown occurs during the same high-intensity movements, but the hormonal releases are still active. These hormonal releases increase the body's natural defenses—your immune system. So intense exercise leads to an improved immune system, provided you survive the initial stages of your program.

And despite all the hoo-hah, it isn't hard to improve your immune system. It should seem obvious that the harder you exercise, the healthier the rest of your lifestyle should become; but that doesn't create the controversy the media covets. With this in mind, let's look at ways to boost your immune system during times of stress.

Behavioral Changes

Get plenty of sleep. Sleep is vital for everything you do and especially for you to recover from exercise. When you don't get enough, the first thing to fail is your ability to fight off illness. Pathogens exist in all walks of life, and fighting them off is an essential part of your well-being. A rested body is a recovered body, and when your body is strong, it's more efficient.
Avoid outside stress. During times of intense training, it's wise to do your best to avoid as much outside distraction as possible. I try to schedule my hardest training phases during when I don't have a lot of commitments. When I have a big travel schedule or a massive workload on the horizon, I try scaling back my exercise accordingly.
Wash your hands. A very simple act that's highly effective when it comes to keeping you healthy. You don't need fancy antibacterial soap. Any simple soap will do. Just wash your hands often because most of the things you touch, especially in public, are covered in germs. To make this easier, you can buy waterless hand sanitizers, which were popularized by travelers in countries where the water was unsafe.
Avoid enclosed spaces for long periods of time. This one's tough, since most of us work or go to school in enclosed spaces. But just because you're forced into a space doesn't mean there's nothing you can do about it. We could all benefit from taking more breaks. Our bodies and our minds will perform better if we give them a break every hour or so. This is why classes tend to be about an hour long. Moving outside of your enclosed space helps you recharge with clean air, sunshine, and vitamin D.
Don't skip your recovery periods. There's a reason INSANITY^® and P90X^® have recovery weeks built into their schedules. Intense training should only be done in short cycles. One of the most common ways people get sick or injured is by trying to prolong the amount of time during which they Bring It. As good as it feels to keep pushing yourself to your limit, you have a breaking point.

Diet Changes

Following a healthy diet enhances each behavioral change mentioned and everything else you do in life. Staying hydrated, in particular, is also very important for your immune system. Supplementing during times of high stress, and when you're forced to stay in an enclosed place for long periods of time (like in an airplane), has been shown to reduce your chances of getting sick. But these are all obvious things, right?

What's less obvious is that many natural foods and herbs have been shown to improve the immune system. None of these are "proven" medical remedies, but they all have a long history of anecdotal lore that probably has some relevant meaning, even if the American Medical Association hasn't blessed them in the same way it has pseudoephedrine. Whether they work or not, all these foods have healthy benefits to supplement your diet, so file them under the "why not" category. With that disclaimer, here are 10 foods that may boost your immune system.

Garlic. From staving off vampires to having antiviral and antibacterial properties, garlic has been a wonder food of holistic medicine for as long as we've been writing about it. Just eat it in its natural form—there's a reason you've never seen anyone defend themselves against Dracula with garlic salt.
Citrus fruits. They're not just for scurvy anymore. Citrus fruits are all high in vitamin C—the vitamin most commonly associated with a strong immune system.
Echinacea. Another one long on lore but short on science, its anecdotal history in antiviral medicine shouldn't be discounted. However, this herb is best used only in times of severe stress.
Berries. These fruits contain exceedingly high amounts of antioxidants, which are directly responsible for fighting off would-be illnesses.
Zinc. Not a real food, but with the popularity of zinc lozenges, who would know? There's good science behind zinc supplementation, but again, it's a high-stress supplement only. Don't make sucking on these a part of your daily diet.
Oysters. For those who want to take their zinc naturally, nothing beats oysters. And to think that all this time we've only thought of them as aphrodisiacs.
Shiitake mushrooms. Long used in Japan for their antibacterial and antiviral qualities, they're now common ingredients in haute cuisine.
Yogurt. One of the few foods that's been a cornerstone of an entire region's diet, as it was for most everyone living between Eastern Europe and Central Asia for about 4,000 years. The bacteria in yogurt helps us digest other foods better, as well as helping us fight off many dangerous bacteria.
Carrots. High glycemic index be damned. There's no negative research—and plenty of positive research—associated with eating carrots. They're exceptionally high in beta-carotene, and in a study on children's school attendance, beta-carotene was found to improve cognitive function and attendance in the participants.
Astragalus Root. Another popular herb used in traditional Chinese medicine that's picking up steam under the scrutiny of Western science. Unfortunately, the only downside is that it's not yet found its place in haute cuisine—although it can be found in Beachbody's Herbal Immune Boost and Shakeology.

Beachbody® Restaurant Rescue: Indian Edition

2010-03-25T09:11:00.000-07:00

By Stephanie S. Saunders

As we all learned in grade school and most of us subsequently forgot, in 1492, Christopher Columbus sailed the ocean blue looking for an alternate trade route to India. And why did he want to go to the Near East so desperately? The answer is spices, which were, at the time, one of the most valuable commodities on the trade market.

Today, those spices—cumin, turmeric, saffron, and others—are slightly easier to come by, simply by popping over to your local Indian restaurant. The cuisine has become one of the most popular choices for eating out in the world. The UK alone has over 10,000 Indian restaurants, and Indian cuisine continues to increase in popularity in the United States, with vegetarians and carnivores alike being tantalized by a vast variety of tastes. With such a heavy emphasis on vegetables, legumes, and rice, how can one go wrong with eating Indian food?

And there's the problem. Indian chefs use butter, clarified butter, oils, nuts, and full-fat cheeses to create their rich creamy sauces. Naan, a traditional flatbread that comes with most meals, is also high in calories, carbohydrates, and often fat. And rice is often used in such abundance that the caloric intake of it alone could make up an entire meal. Indian food may be accessible nowadays, but with all the hidden fats and starchy breads, as well as the sizable portions, a night out at Joe's Tandoor can make your gut expand like the Niña, your hips grow to the size of the Pinta, and your rear end stick out to Santa Maria-sized proportions.

So can the flavors of India be enjoyed without feeling "sari" for your waistline? Let's look at some options in this installment of Beachbody Restaurant Rescue.

Appetizer

Most Indian restaurants offer a variety of appetizers, many of which aren't so rough on the waistline. Unfortunately, in this country, the most popular offering is the samosa, which is kind of akin to a savory potato-stuffed donut. As tasty as samosas are, a small one can have up to 400 calories and 20 grams of fat. That's equivalent to a McDonald's^® Quarter Pounder, which is not how most of us want to begin a meal. Branch out and try something different, such as the aloo tikki. Or, if you have the willpower, save your calories for the main course.

Here's a brief description of some popular appetizers:

A vegetable samosa is a vegetarian turnover, stuffed with potatoes, peas, spices, and herbs. A lamb samosa is the same as the vegetable version, with ground lamb mixed in. The sev puri is a crisp wheat wafer topped with onions, potatoes, and chutney, and sprinkled with chickpeas. The chicken chaat is pieces of marinated boneless chicken, tossed with a blend of spices called chaat masala. The shrimp pakora is shrimp marinated with ginger, light green chili, and cilantro. The aloo tikki is an Indian potato pancake topped with chopped onions, tamarind, and green chili chutney.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Samosa	400	20 grams	29 grams	356 milligrams	5 grams
Lamb samosa	369	14 grams	48 grams	300 milligrams	12 grams
*Sev puri*	400	6 grams	35 grams	400 milligrams	4 grams
Chicken chaat	282	17 grams	11 grams	415 milligrams	12 grams
Shrimp pakora	164	15 grams	1 gram	80 milligrams	7 grams
*Aloo tikki*	51	2 grams	7 grams	235 milligrams	2 grams

Soup and Salads

In America, Indian cuisine is not exactly famous for its soup and salad selection. As far as salads go, many establishments have very few offerings, and nothing of true Indian origin. Soups, on the other hand, come in great variety and often are fairly healthy. Remember that warm liquids expand in your stomach and will make you feel full faster, so beginning a meal with a healthy broth-based soup is always a great idea.

Many Indian restaurants offer a vegetarian soup, usually mixed vegetables and lentils with ginger, chili, tomato, and cilantro. They might also serve chicken soup made of onion, ginger, garlic, spinach, tomatoes, spices with basmati rice, and, of course, chicken. Mulligatawny soup is a lightly spiced coconut-flavored soup cooked with lentils and rice. And "Indian salad" is lettuce, cucumber, and tomato with cumin-cilantro dressing.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Vegetarian soup	188	2 grams	39 grams	367 milligrams	7 grams
Chicken soup	158	2 grams	9 grams	431 milligrams	3 grams
Mulligatawny soup	225	15 grams	10 grams	800 milligrams	8 grams
Indian salad	50	2 grams	15 grams	234 milligrams	1 gram

Vegetables

Welcome to vegetarian paradise, otherwise known as the vegetable section of an Indian restaurant menu. After thousands of years of the vegetarian-espousing Hindu religious influence, Indian chefs have taken vegetables to an artistic level. Unfortunately, many of the selections are so delicious because they are prepared with butter, oils, and cheeses that would do damage to almost anyone's diet. If possible, try to lean toward dishes without cheese or nuts, and remember that tomato-based sauces are probably better than most sautéed options.

Here are a few popular vegetable choices. The vegetable bhuna is vegetables sautéed with spices. The akbari kofta are potato balls stuffed with nuts in a mild sauce. The bengan aloo is eggplant and potatoes sautéed in spices. The bhartha is roasted eggplant sautéed with onion, tomato, green peas, and spices. The gobi aloo is cauliflower and potatoes sautéed in garlic and ginger, steamed in a sauce. Saag paneer is spinach cooked with homemade cheese. Channa masala is chickpeas prepared in onions and tomato sauce. And bhindi masala is okra sautéed with onions, Serrano chilies, and spices.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Vegetable bhuna	271	4 grams	52 grams	333 milligrams	10 grams
*Akbari kofta*	188	12 grams	8 grams	490 milligrams	8 grams
*Bengan aloo*	103	4.7 grams	32 grams	26 milligrams	1.3 grams
*Bharta*	200	13 grams	22 grams	11 milligrams	3.5 grams
*Gobi aloo*	206	8 grams	32 grams	332 milligrams	6 grams
*Saag paneer*	194	11 grams	19 grams	183 milligrams	11 grams
Channa masala	243	5 grams	43 grams	677 milligrams	9 grams
Bhindi masala	205	17 grams	10 grams	900 milligrams	4 grams

Meat Dishes

There's a fairly wide divide when it comes to how different regions of India prepare their meats. With that split comes a huge difference in how healthy it is. Meats that are tandoor grilled are usually very healthy, and considerably lower in fat than their sauce-cooked cousins because sauces add butter, oil, or cheese, blowing the fat grams through the roof. A kebab is always a safe bet, as it's a smaller portion and is usually tandoor grilled. Again, leaning toward chicken and fish and avoiding the sauce will save you the work of taking it off later.

You'll find great variety in tandoor-grilled meats. Tandoori salmon is a wild salmon marinated in spices, garlic, and ginger. Shrimp tandoori is jumbo shrimp marinated in oregano. Tandoori chicken is chicken marinated in spices. Mint chicken kebab is boneless chicken marinated in fresh mint. Shrimp bhuna is jumbo shrimp prepared in garlic, ginger, celery, mushrooms, bell peppers, onion, tomatoes, and cilantro.

If you are leaning toward a sauce-covered meat, here are some options. Chicken tikka is boneless chicken marinated in different spices than tandoor chicken, and served in a yogurt and tomato sauce. Chicken masala is boneless chicken prepared in a tomato sauce. Lamb vindaloo is lamb prepared in a tangy tomato-based sauce, with potatoes. Seekh kebab is minced lamb prepared with fresh mint, red onions, garlic and ginger.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Tandoori salmon	127	4 grams	>1 gram	73 milligrams	22 grams
Shrimp tandoori	200	10 grams	15 grams	87 milligrams	20 grams
Tandoori chicken	276	7 grams	7 grams	305 milligrams	45 grams
Mint chicken kebab	170	3 grams	4 grams	114 milligrams	34 grams
Shrimp bhuna	210	5 grams	18 grams	477 milligrams	23 grams
Chicken tikka	260	16 grams	2 grams	497 milligrams	27 grams
Chicken masala	297	14 grams	8 grams	685 milligrams	34 grams
Lamb vindaloo	713	57 grams	8 grams	533 milligrams	44 grams
Seekh kebab	336	23 grams	5 grams	791 milligrams	26 grams

Rice and Bread

We spent the last decade fearful of carbohydrates, believing that one bite of bread would destroy our entire physiques. As it turns out, the breads in an Indian meal might make all of these fears a reality. And not just the result of the carbs themselves, but the overall calorie count, which skyrockets because of the higher fat content in many Indian breads. One-fourth of a regular piece of naan bread can hold up to 7 grams of fat and 200 calories. And who really eats one-fourth of a slice? Then, there's rice, which is usually white and often fried in oil, butter, or ghee. Yes, both Indian rice and bread taste amazing, but is it really worth it? Should you decide to indulge, watch your portion sizes, and avoid anything with added cheese.

Basmati rice is aromatic rice suffused with saffron. Banarasi pulao is fresh vegetables, nuts, and raisins with basmati rice. Gucchi pillau is mushrooms cooked with, yes, basmati rice. Naan is fresh tandoor-baked white bread. Cheese naan is naan stuffed with cheddar, parmesan, and cream cheeses. Garlic naan is naan topped with freshly chopped garlic. Onion kulcha is naan topped with freshly chopped onion. Paratha is whole wheat unleavened bread. Aloo paratha is whole wheat bread studded with spiced potatoes.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Basmati rice	150	>1 gram	35 grams	>1 milligram	3 grams
*Banarasi pulao*	293	11 grams	44 grams	1,820 milligrams	4 grams
*Gucchi pillau*	700	53 grams	50 grams	780 milligrams	5 grams
Naan	200	7 grams	12 grams	435 milligrams	4 grams
Cheese naan	332	10 grams	49 grams	407 milligrams	16 grams
Garlic naan	209	6 grams	34 grams	462 milligrams	5 grams
Onion kulcha	220	7 grams	15 grams	334 milligrams	6 grams
*Paratha*	290	9 grams	42 gams	178 milligrams	11 grams
*Aloo paratha*	360	12 grams	47 grams	220 milligrams	8 grams

India has more undernourished people than any other country in the world, and yet obesity is on the rise. Some states report a 30 percent obesity rate amongst their population, thanks to an emerging middle class. In a country where over half the toddlers are malnourished, India already has the world's largest number of diabetics at 30 million people.

It isn't only about what you eat, but about how much you eat. Indian food's use of fragrant, flavorful spices makes it a favorite all over the world, but leave it up to the United States to consume it in super-sized portions. Try ordering just one dish, preferably of a lean meat or non-cheese-laden vegetable, and discover how truly satisfying it can be. You can always order more if you are hungry, or try other dishes at a later date. The fact that most Americans have access to food 24/7 does not mean we have to eat like we do.

Click here to get more healthy recipes, personalized meal plans, and diet advice when you sign up for Team Beachbody^®

Climbing Michi's Ladder: Quinoa

2010-03-15T08:40:00.000-07:00

By Denis Faye

This hippie grocer staple, pronounced keen-wah, or kee-noh-uh, may look like a grain and may be prepared like a grain but . . . Surprise, quinoa is not a grain! Grains come from grasses, while these little edible seeds actually come from a plant more closely related to spinach. Despite this, the Incas called it chisaya mama—the mother of all grains—and considered it sacred. Of course, the Spanish conquistadores were quick to kibosh that, forcing the Incas to grow corn instead.

The nutrition facts

Half a cup of quinoa is 111 calories, 2 grams of fat, 19 grams of carbs, 4 grams of protein, and 3 grams of fiber. That 4 grams of protein is a complete protein, meaning it provides all 9 essential amino acids, which is rare outside the animal product world.

The biggest vitamin hit you'll get is folate with 10 percent of the recommended daily allowance (RDA)*. You'll get lesser amounts of vitamin E, thiamin, riboflavin, niacin, and vitamin B6. Minerals are much more substantial with 29 percent of the RDA for manganese; 15 percent for magnesium; 14 percent for phosphorus; and smaller amounts of calcium, iron, potassium, zinc, copper, and selenium.

How do you eat this stuff?

Quinoa works in place of rice or couscous. Bring one part quinoa with two parts water to boil. Reduce heat, cover, and simmer for 15 minutes. Fluff and eat heartily!

1 cup of quinoa, cooked (185 g)
Calories	Fat	Carbs	Fiber	Protein
222	4 grams	39 grams	5 grams	8 grams

Source: www.nutritiondata.com

Michi's Ladder is Beachbody's guide to nutritious eating. If you only ate from Tiers 1 and 2, you would have a near-perfect diet!

Beachbody® Restaurant Rescue: American Barbecue

2010-03-15T08:38:00.000-07:00

By Stephanie S. Saunders

American barbecue dates back to the turn of the last century, as poverty-stricken Southerners were searching for economical food sources. What started as a fire pit covered by a tin roof where travelers could stop and enjoy a cheap and filling meal has turned into an American tradition that seems to bridge the tastes of all classes, races, and ages.

Historically, BBQ was largely dependent on pork, with marinades and seasoning that varied from region to region. Today, beef, chicken, lamb, and a plethora of tasty side dishes have made the list—all of which can potentially be as dangerous to our waistlines as pork itself. So when looking to enjoy a little piece of Southern American history, how do we know what our best choices are? Let's look at BBQ in this edition of Beachbody Restaurant Rescue.

Appetizer

Although appetizers obviously exist in a BBQ joint, they are often overlooked for the more substantial main dish. And as most main meals include a couple of sides and a considerable amount of food, it makes perfect sense to skip the starter. Furthermore, every appetizer offered seems to be loaded with fried fattiness, giving you more reason to avoid unhealthy starters. Should you decide that your stomach is empty enough to handle it all, the following are some popular options offered in BBQ restaurants, with some approximate nutritional breakdowns.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Potato skins, 3 slices	250	17 grams	15 grams	540 milligrams	10 grams
Buffalo wings, 3 wings	150	9 grams	3 grams	675 milligrams	15 grams
Artichoke dip, 3 oz.	245	16 grams	17 grams	475 milligrams	6 grams
Hush puppies, 5 pieces	253	12 grams	35 grams	964 milligrams	5 grams
Fried green tomatoes, 1 tomato	312	18.8 grams	29.9 grams	731 milligrams	6.7 grams

Salads

Every meal is better when it begins with some greens, especially if it's not iceberg lettuce doused in blue cheese dressing. Given 2 tablespoons of blue cheese dressing contain 20 grams of fat, imagine what that nutrient-free ball of water masquerading as a vegetable, swimming in dressing, holds. Lean toward a field greens salad with light dressing, or even the carrot and raisin salad, which your eyes may thank you for. Above all, avoid mayonnaise-based coleslaw, as a tiny 3-oz. serving can add a couple hundred calories and 13 grams of fat.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Green salad, no dressing	50	>1 gram	7 grams	>1 milligram	>1 gram
Ranch dressing, 2 Tbsp.	120	12 grams	1 gram	110 milligrams	>1 gram
Iceberg wedge with blue cheese dressing	320	28 grams	4 grams	560 milligrams	7 grams
Cole slaw, 3 oz.	232	13 grams	26 grams	287 milligrams	2 grams
Carrot and raisin salad, 4 oz.	170	6 grams	28 grams	110 milligrams	1 gram

Sides

Here is where BBQ can be scary. Our Southern ancestors seem to have taken the healthiest options out there, and removed all nutritional value, except saturated fat. Try to avoid anything fried, creamed, mayonnaise based, or flavored with pork. Your best possible options are a plain baked potato, corn on the cob without butter, and collard greens. If you must venture into Texas toast and potato salad, try to limit your portion size and share your choices with your companions.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Potato salad, 5 oz.	256	14 grams	30 grams	527 milligrams	2 grams
Mashed potatoes, 4 oz.	120	6 grams	17 grams	440 milligrams	1 gram
Texas toast, 1 slice	170	6 grams	26 grams	230 milligrams	5 grams
Collard greens, 4 oz.	60	3 grams	5 grams	290 milligrams	2 grams
Baked beans, 4 oz.	190	3 grams	33 grams	760 milligrams	6 grams
Corn on the cob, 6 oz.	150	1.5 grams	35 grams	20 milligrams	5 grams
Corn bread, 1 slice	150	3 grams	27 grams	310 milligrams	2 grams
Creamed spinach, 3 oz.	160	12 grams	18 grams	670 milligrams	4 grams
Applesauce, 3 oz.	60	>1 gram	15 grams	13 milligrams	>1 gram
Baked potato	220	>1 gram	51 grams	16 milligrams	5 grams

Main Course

Mmm, meat. Consumption of vast quantities of flesh is what the country is famous for. And when is meat better than when it's covered in a sugary sauce and slowly cooked over an open flame? Chicken is generally your best choice at a BBQ establishment, and can save you several hundred calories over its red-meat counterparts (depending on your portion size and fixings, of course). And remember that with any meat choice, your body can only break down about 30 grams of protein at once, so eating 16 baby back ribs isn't the wisest choice. Try to keep your portions within reason, avoid anything fried, and resist adding extra sauce, a.k.a. sugar, if possible. The following nutritional breakdowns don't include extra barbecue sauce, since the nutritional content for barbecue sauce varies per location. You can add somewhere between 40 to 70 calories for every 2 tablespoons of sauce used.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Tri-tip, 3 oz.	213	11 grams	>1 gram	62 milligrams	26 grams
Baby back ribs, 2 ribs	234	18 grams	>1 gram	330 milligrams	18 grams
Chicken, 4 oz.	187	4 grams	>1 gram	84 milligrams	35 grams
Beef ribs, 4 oz.	345	29 grams	>1 gram	62 milligrams	18 grams
Pulled pork, 5 oz.	330	13 grams	12 grams	640 milligrams	18 grams
Smoked ham, 3 oz.	210	3 grams	5 grams	860 milligrams	14 grams
Blackened catfish, 7 oz.	550	39 grams	20 grams	1,260 milligrams	30 grams

Dessert

These desserts are in no way specific to BBQ restaurants, but you'll tend to find them there. If you can, leave the restaurant and go get some fat-free frozen yogurt. If you have to have that brownie, share it with your companion. Often, a couple of bites of something sweet are enough to satisfy a craving.

Nutritional information (per serving):

	Calories	Fat	Carbs	Sodium	Protein
Pecan pie, 3 oz.	330	15 grams	23 grams	190 milligrams	4 grams
Bread pudding, 3 oz.	216	12 grams	25 grams	120 milligrams	4 grams
Apple pie, 3 oz.	290	11 grams	44 grams	230 milligrams	2 grams
Brownie, 2 oz.	260	16 grams	30 grams	140 milligrams	2 grams

The U.S. is still one of the most obese countries in the world, with our Southern states making up a big part of that heft. This can't be attributed to a certain type of food—certainly, BBQ was around long before this epidemic began—but we do live in a "supersize" nation where abundance is commonplace. Barbecue restaurants provide their clientele with amazingly generous portions. Try to remember that your body needs food for fuel, and that it can only break down so many calories in a single sitting. Be kind to it and remember to make liberal use of another great American contribution to restaurant culture—the doggie bag.

Latisse®: Luscious Lashes or Scary Side Effects?

2010-03-03T08:56:00.000-08:00

We're all for longer lashes, but what lengths will we go to get them, and what are we willing to risk?

Latisse—a prescription treatment meant to grow longer, fuller, and darker lashes—was actually released in 2001 as a glaucoma medication called Lumagen. The side effects of Lumagen were longer lashes. But what are the side effects of Latisse?

View the full article to see the reported risks of prescription lash growth treatment, Latisse, and some safe alternatives

Climbing Michi's Ladder: Natto

2010-03-03T08:54:00.000-08:00

By Denis Faye

If you're asking how an obscure Japanese foodstuff made from fermented soybeans found its way onto Michi's Ladder, I don't have an answer for you. Such is the magical mystery of Michi.

The origin of natto isn't completely clear, but one possible version dates back to Japan's great shogun Minamoto no Yoshiie. Legend has it that his men headed into battle sometime around 1087 A.D., leaving some recently boiled soybeans unattended for several days. When they returned, the beans had fermented, smelling like cheese with the consistency of stringy paste. Undaunted, the warriors tasted the beans and liked them.

The fact that they were willing to eat food in this state of decay might explain why the Minamoto clan no longer rules Japan, but luck was on their side that day. Natto, as it would eventually be named, turned out to be highly nutritious.

The nutrition facts

There are a number of proposed health benefits to natto, such as the claim that the presence of the compound pyrazine and the enzyme nattokinase can reduce blood clotting. If that's a draw for you, these claims are definitely worth more research.

Otherwise, natto is still filled with good old-fashioned nutrition. Half a cup contains 186 calories, 10 grams of fat (2 of which are saturated), 13 grams of carbs, 16 grams of protein, and 5 grams of fiber. For vitamins, you'll find 19 percent of the recommended daily allowance (RDA)* for vitamin C; 26 percent for vitamin K; 10 percent for riboflavin and thiamin; and little bits of vitamin B6, folate, and pantothenic acid. For minerals, there's 29 percent of the RDA for calcium, 42 percent for iron, 25 percent for magnesium, 15 percent for phosphorus, 18 percent for potassium and zinc, 29 percent for copper, and 67 percent for manganese.

How do you eat this stuff?

Most people eat natto straight or on rice with a little soy sauce or mustard. I'll tell you right now, it's an acquired taste. Before you gross out completely, though, consider this: You've been eating fermented milk as cheese and yogurt longer than you can remember and fermented grapes as wine longer than you care to remember, so what makes fermented soy beans any weirder?

1 cup of natto (175 g)
Calories	Fat	Carbs	Fiber	Protein
371	19 grams	25 grams	9 grams	31 grams

Source: www.nutritiondata.com

RevAbs™ Fitness Challenge: Bençao Push Kick Sit-ups

2010-03-03T08:51:00.000-08:00

Trainer Brett Hoebel has designed RevAbs using many of the disciplines he's mastered himself, including the Brazilian art of capoeira. Check out this abdominal exercise from RevAbs—and click here for even more of Brett's cool moves.

Begin lying on your back. Bend your knees and place your feet on the floor, bringing your arms to your chest.

Inhale deeply as you perform a sit-up, drawing your left knee into your chest. Keep your foot flexed and your hands up, as shown.

"Fire Your Abs" as you push your left leg out, leading with your heel, and sweep your right arm across your chest to block. Your left arm extends left, "protecting' you from the left. Return to starting position. Alternate 8 on each side for 16 reps (total time: 60 seconds).

Trainer Tip: This exercise is adapted from capoiera. It's offensive, defensive, and all abs!