11 Tips to Get Fit at 40

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.

1. 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.
2. 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.
3. 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.
4. 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!
5. 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!
6. 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.
7. 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.
8. 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.
9. 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."
10. 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.
11. 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.

Cardio Confusion: A History of TurboFire®

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."

Test Your Beachbody® Trainer IQ!

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!

Celebrity Workouts: Look Like a Star without Spending Like One

By Stephanie Saunders

Most of the Western world looks to the stars of Hollywood to set the standard for beauty. People clamor to know who they're dating, who they're wearing, and what brand of toothpaste they use. At the top of the celebrity gossip lists is often who gained and lost weight, and how they did it. Yes, Hollywood workout methods are some of the more effective options around, but they're designed for the idle rich, so they often come with a hefty price tag and a huge time commitment.

So, what is the average person to do when trying to squeeze into a Megan Fox-sized bikini? Let's look at some trendy celebrity workouts and some alternatives that might save your bank account from ruin.

1. Piloxing™

   Yes, it's the fusion of boxing and Pilates. As I wrote this, Joseph Pilates and Rocky Marciano both rolled over in their graves. The experience could be likened to Tae Bo® light and beginning ballet. It is a cardio-based workout, in a dance studio-type setting, where one alternates between punching the air and moving one's feet like a dancer. Classes can be strenuous, and most people will break a sweat, but the price tag is around $18 for every 60-minute class. Being that it's recommended that you do it three times a week, Piloxing can be a very expensive, and possibly ineffective, workout.

   Alternative choice: If you're looking for an aggressive martial arts workout, do a little of P90X®'s Kenpo X, followed up by P90X's Yoga X.

2. Tracy Anderson Method

   Tracy Anderson's various exercise systems have developed a cult-like following; by training celebrities like Madonna and Gwyneth Paltrow, she became a celebrity herself. Her training includes Pilates-type reformer work, ballet barre work, mat classes, cardio dance workouts, and a rather interesting Thera-band® workout that involves lots of giant rubber bands that are attached to the ceiling. They suggest that clients work out for at least 2 hours a day, 6 days a week, and monthly memberships are required for many of the classes, at $575 a month. Should you opt for individual classes, mat and dance classes are $25 apiece, band classes are $40, and private training is $150. Should you have this kind of excess income, and an extra 2 hours a day, I'm fairly certain that your body would initially respond to the training. Because resistance is kept at a minimum (Tracy Anderson: "No woman should lift more than 3-pound dumbbells."), your body could eventually plateau.

   Alternative choice: Chalene Johnson (Turbo Jam®, ChaLEAN Extreme®) creates high-energy, dance-based workouts that'll keep you sweatin' for months—and you can buy her entire DVD collection for less than the cost of 2 weeks with Anderson.

3. Boot Camp

   Boot camp classes, camps, and retreats have been around for a long time, but still have a huge following in the Hollywood elite. They include calisthenics, plyometrics, push-ups, pull-ups, sit-ups, and usually a lot of squats, lunges, and running. Classes range in size, length, and the number of weeks they would like you to commit to attending. The least expensive I could find in the Los Angeles area was $300 for 1 month. An "average" priced option was $720 for 1 month, with personal boot camps going into the thousands of dollars.

   Alternative choice: You want a boot camp? We got your boot camp right here, Shaun T-style. It's called INSANITY®.

4. SPX Fitness, RockIt Body™ Pilates

   SPX is a workout created by fitness guru Sebastien Lagree—performed on a machine called the Proformer—which combines Pilates, cardio, and strength training. Exercises are very similar to traditional Pilates exercises, but are performed to failure, which means the muscle group you are utilizing will cease to work. Classes are 50 minutes in length, and up to 12 participants are engaged with one instructor. A single class will cost you $39, while a month of unlimited classes begins at $249. Should you require a private session, an hour with an instructor will cost you $89.

   Alternative choice: P90X provides effective core, cardiovascular, and strength training—all without a fancy machine.

5. Mixed Martial Arts/Kickboxing

   Martial arts-based workouts have been around forever, with new crazes appearing every few years. Kickboxing, Tae Bo, Muay Thai, and now Mixed Martial Arts classes continue to provide high-intensity workouts to the Hollywood elite. These classes tend to come in the form of a monthly gym membership, where for $150 to $200, you can kick, punch, and wrestle to your heart's content. If you are looking for individual attention, which most celebrities require, private coaching can cost you the same amount, per session.

   Alternative choice: See Piloxing.

6. Private Training

   Private training can be an incredibly effective tool for the beginner and the unmotivated. The goal of the trainer should be to educate the client, so that fitness becomes part of that person's everyday life. Celebrities are known to use trainers to prepare for upcoming roles, the red carpet, and their third marriages. For the average person, training can run anywhere from $50 to $150 a session. Prices are so inflated for the rich and famous that it makes the rest of us actually happy to be normal people. Paying $350 to $500 a session for on-location training is not uncommon, which can be overwhelmingly expensive if someone trains several days a week.

   Alternative choice: You're already motivated. You're a Beachbody® member with a plethora of resources at your fingertips. You may already have your Team Beachbody® Coach who believes in you, not to mention an arsenal of programs, gear, supplements, and online support. Take advantage of all that Beachbody has to offer, and go for it.

Acting is a job. Yes, it's one that comes with a lot of money and fame, but nonetheless, it's just like going to the office every day. Part of the job is maintaining a certain appearance, which for most people will require a lot of work. For many actors, 3 to 5 hours a day of monitored exercise and a nutritionist-controlled diet is often the norm. For those of us not walking the red carpet regularly, just squeezing in 45 to 60 minutes a day is often a stretch. Additionally, most of us don't have thousands of extra dollars lying around to waste every month.

That said, you do have all of the components for success right at your fingertips. P90X, INSANITY, and ChaLEAN Extreme can create faster, more sustainable results than even the most prestigious of Hollywood workouts. So Keep Pushing Play and, before you know it, those red carpet-walking stars will be envious of you.

10 Healthy Snacks for Couch Time

By Joe Wilkes

Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is starting up. The weather's getting cooler, and the couch will soon call for you to lie down in it with a warm blanket. Now keep in mind, we're not encouraging any couch potato behavior. We'd prefer that you pop in a 10-Minute Trainer® video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Dancing with the Stars or Grey's Anatomy. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.

1. Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.

2. Bean dip. Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.

3. Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.

4. Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz crackers washed down with aerosol cheese right from the can (sigh).

5. Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.

6. Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face stuffing, giving you time to feel full before you've overeaten.

7. Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.

8. Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.

9. Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.

10. Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it's creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.

Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like Debbie Siebers' Slim in 6® Slim and Limber throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Jay Leno. If you watch a show like Heroes that motivates you to kick some butt, schedule some Turbo Jam® time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo®, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.

Think You Can Dance: 10 Ways to Incorporate Dance into Your Exercise Routine

By Stephanie Saunders

Dance is arguably the most popular form of exercise in the world. We do it to celebrate, to mourn, to mate, to express ourselves, and, most importantly, to get on reality television. Not only is it one of those magic workouts that doesn't feel like a workout, but this successive group of rhythmical steps usually set to music is a major calorie burner. It stimulates coordination, stamina, and cardiovascular conditioning, and it builds muscles. The average 130-pound woman can burn more than 300 calories doing an hour of ballet. But if pink tights and pirouettes aren't your thing, there are dance styles to meet every skill level and interest, from pole dancing to dangling from a piece of material attached to the ceiling. Which form is right for you? Let's look at some options.

1. Ballet. Ballet is considered the basis of most dance disciplines. It was first introduced in 1581 as a form of entertainment in the European courts and has evolved into the most strenuous of all performing arts. Ballet classes are usually divided into two parts, the first of which involves holding onto a bar that is attached to the wall. This is where you get a lot of the benefits of placement, core work, and muscle building. The rest of the class is usually completed in the center of the room, where you get the cardiovascular benefits as well as coordination and stamina. Should you be a bit timid about the class option, a program like Yoga Booty Ballet® Ab & Butt Makeover can give you many of the same benefits without you having to leave your living room. Getting that toned and lithe ballerina body without having to remove your pajamas? Priceless.
2. Jazz. Jazz is a form of dance that is often difficult to define because so many styles fall under this category. The style seems to have emerged in the late 1800s, and until the 1950s, it included the cakewalk, the jitterbug, African-American vernacular dance, and the Charleston. With the emergence of Broadway, the now smooth style of jazz dance came into being. And still, there are endless types of jazz dance, all of which are amazing forms of exercise. Because jazz is fast-paced, high-energy movement, you will burn numerous calories, increase your flexibility and stamina, and shape your thighs and butt better than any ThighMaster will. Classes for people of all ages and skill levels can be found at studios, community centers, and universities.
3. Tap dance. While being incredibly intricate, tap dance seems to be one of the easiest forms of dance for an adult to learn. Tap is creating music with your feet, and anyone with a sense of rhythm and loose ankles can become proficient with enough practice. The downside of tap is that because it is so detailed, the smaller movements can mean that you burn fewer calories. Still, the ability to move like Gene Kelly can well compensate for the fact that you might still need your Turbo Jam® workouts to shed the pounds.
4. Hip hop. Hip hop dancing started in the early 1970s, with its roots in break dancing and popping and locking. As hip hop music evolved in the 1980s, so did the many styles of street dancing that we call hip hop today. Hip hop is fun, high energy, and often set to popular music. Hip hop also works your core, which is why a program like Hip Hop Abs® can be so effective. Classes can be found all over the place, including gyms, dance studios, and even through park and recreation departments. Just think about how great you will look.
5. Contemporary and modern. Although based in ballet, contemporary and modern dance styles were a direct rebellion against the rigid discipline and rules of ballet. Contemporary and modern dance are concerned with expression yet still require a degree of technical proficiency that often means years of practice. The focus of most forms of contemporary dance is the "center," or your core, which means that you will easily work on and strengthen your stomach and back muscles. These forms of dance are readily found in the university system but can also be found at dance studios.
6. Ballroom and Latin. Ballroom and Latin dance styles have been around for as long as people have danced in Europe and South America, but they've become widely popular in the U.S. in the last century, thanks to Fred Astaire, Arthur Murray, and Dancing with the Stars. Ballroom dance styles are particularly enjoyable as they are done with a partner, and you only need a few hours to learn some of the most basic steps. Because of its low-impact nature, ballroom dancing is appropriate for all age groups, does not require extreme flexibility, and can range from a slow waltz to a boppin' Texas two-step to a fast West Coast swing. What's more, while you're shedding pounds, you're preparing for your cousin's wedding, your class reunion, and possibly an inauguration ball. Talk about motivation.
7. Alternative. Alternative dance styles, or PG-13 classes, include pole dancing, stripteasing, and burlesque dancing. As these new expressions of movement become more mainstream, everyone from the sorority girl to the grandmother is giving them a shot. Besides the obvious advantage to learning these dance styles, the upper-body strength required for dancing on a pole is rather amazing. What's more is that these adult dance styles not only move you toward having a fitter body, but even before getting that fitter body, many women gain self-confidence.
8. Tissue. Tissue dancing is a form of aerial acrobatics that is often seen in circus-style shows like Cirque du Soleil®. Remember 10th grade gym class and climbing the rope? Now imagine wrapping yourself up in the rope, hanging upside down like a bat, and quickly unraveling yourself until you almost hit the floor. This, and hundreds of other tricks, is done with a very strong piece of material hung from the ceiling and very daring participants who are willing to be sore for many days following the class. There is a huge emphasis on upper-body strength, flexibility, and the core in tissue dancing. Classes are readily available in most metropolitan cities, and workshops are offered through many companies that travel nationwide.
9. Belly. Belly dancing, or Middle Eastern–style dancing, can be traced back to the 12th century, but its exact origin is a giant controversy. Some believe it has religious origins, others think that it was a part of childbirth, and still more fight over it whether it originated in Egypt, Africa, or Greece. In the Middle East, it's taught to both boys and girls very casually, and it's become increasingly popular in the U.S. in the last 20 years. Belly dancing requires great control of the stomach muscles and the ability to move different parts of the body while isolating and holding others still. As a quick note, belly dancing tends to favor curves, so if you're a woman who prefers to bask in the glory of her natural lines, this is the perfect art form for you.
10. Folk. Each culture has held on to a piece of its history by imparting the dances of its ancestors to its young. Just as each cultural dance is completely different, so is the amount of calories you might expend or the different muscle groups that might get stimulated. For instance, Irish stepping or Bollywood dancing might be the equivalent of running 5 miles, while Japanese fan dancing might be more akin to doing laundry. Regardless, if the style of dance is meaningful to you, and you are exercising, the fact that you are moving is the most important thing! Find the type of folk dance that interests you and also the kind of music that you enjoy. I spent an afternoon at a Highland dance competition, and after 7 hours of bagpipe music, I was ready to remove my ears.

There is a world of dance options out there that can be fun and also help create the body of your dreams. As with all new forms of exercise, do the research and find a qualified instructor, class, or video series before you begin your journey. And if the class option is not for you, go find a dance floor in a local bar or blast the stereo in your living room, and just start dancing. Because if you think you can dance, really, you can.

Should You Drink Bottled Water?

Steve Edwards

When San Francisco mayor Gavin Newsom banned the city from purchasing bottled water for its facilities last month, it was the tip of a plastic-bashing iceberg. Facing charges of low regulatory standards, poor health practices, and overinflated prices, the bottled water industry is finally feeling consumer pressure. A week later, a Chicago councilman proposed a 10- to 25-cent tax on bottled water to help pay for a $40 million water and sewer fund deficit, which came about because people weren't drinking as much tap water. Now, Aquafina has announced that it's changing its labels to admit that, yes, in fact, its product is nattily dressed tap water. The backlash begs the obvious question: why are we drinking so much bottled water in the first place?

It's not like we're a developing nation that lacks infrastructure. The United States has some of the highest tap water standards in the world. Higher, in fact, than the standards set by the Food and Drug Administration (FDA) for bottled water. When PepsiCo was finally forced to admit that its Aquafina brand came from municipal water supplies, sales of the top-selling bottled water took a hit. "It's a tough time to be in bottled water," Joseph Doss, CEO of the International Bottled Water Association, told USA Today. "We're facing a great deal of controversy."

We covered this story back in early 2006 (What's In Your Water?). It created a big stir in our community but little in the bigger picture. We did receive one letter from a Pepsi employee, a casual dismissal stating, "The person who wrote this article is obviously ignorant of the facts on bottled water," (read the Mailbag reply). Now the facts we were "ignorant of" are exactly what PepsiCo is currently addressing. Word on the street is that Coca-Cola's Dasani brand will be following suit.

The entire industry is now in full-scale backpedal mode. "It's unfortunate that people are turning this into a tap-water-vs.-bottled-water issue," said Doss. "We don't disparage tap water. We think if consumers are drinking water, whether it's bottled or tap, it's a good thing." While not exactly a lie, this isn't the marketing hype that encouraged consumers to shell out 15 billion dollars on bottled water last year. Especially when you consider that, according to one estimate, a typical monthly water bill would exceed $9,000 if the cost of tap water were equal to the cheapest bottled water on the market.

Down, but not out

Even under fire with negative press, the bottled water industry is still projecting sales to increase over 7 percent in the upcoming year. While it may be a dip from previous years—growth in the U.S. has hit nearly 15 percent—it's still a far cry from pure panic mode and begs the question: why the increase in sales?

Of course, drinking plain water is vital. At Beachbody, encouraging our members to drink more of it is one of our most harped-upon themes. Especially when you're exercising—whether it is P90X® or Turbo Jam®—adding more water to your diet is one of the healthiest things you can do. But why is the public under the impression that it needs to be bottled water? Are those Evian commercials really that influential?

It makes sense that the bottled water industry would be strong in countries where potable water is scarce. But the United States now consumes more bottled water than any other country in the world. Given that we also have some of the best tap water in the world, this is confusing. Further confounding the issue is the fact that bottled water is less regulated than tap water in the U.S. In a study cited in our earlier article, 22 percent of the bottled waters tested had chemical contaminants higher than state limits allow for tap water.

Bottled water, which is regulated by the FDA, "is not tested as thoroughly or as frequently as tap water, which is regulated by the Environmental Protection Agency," said Jon Coifman, spokesman for the Natural Resources Defense Council, in USA Today. "It's not that bottled water is going to kill you . . . But there's also no reason to believe it's better, despite marketing that is all about health, wholesomeness, and purity."

Even with our high standards for water safety, there are still occasional problems with municipal supplies that could create misconceptions. Just last week, for example, a small Massachusetts community was warned about a potential E. coli outbreak in their water. But this theory that municipal supplies are less safe doesn't hold up because drinking bottled water is not statistically safer. In fact, the current bottled water regulations allow bottled water to contain "some contamination by E. coli, or fecal coliform, and don't require disinfection for cryptosporidium or giardia."

So who knows the answer? Maybe the bottled water folks are great marketers (Coke and Pepsi do lead the way, remember), or maybe we just like those cute plastic bottles.

The plastic problem

On that note, the pollution factor has also been getting more attention recently. It's estimated that more than 60 million plastic water bottles are thrown away every day in the United States. Since it can take up to 1,000 years for these disposable water bottles to decompose, we don't need a statistician to show us how this could present a future ecological crisis.

Mike Layton, a project manager for Environmental Defense, a Toronto-based environmental organization, told the St. Catherine's Standard that drinking bottled water could significantly hurt the environment. "The product is really the bottle, which is actually a petroleum-based product. It is mined and made into PET (polyethylene terephthalate) plastic bottles. One kilogram of plastic requires 17 kilograms of water to make it, not to mention all the other greenhouse gases released into the air in the manufacturing process."

In 2006, over 50 billion plastic water bottles were purchased in the United States alone. The one and a half million barrels of oil required to produce those 50 billion plastic bottles could fuel at least 100,000 vehicles for a full year. The manufacturing of every ton of PET produces around 3 tons of carbon dioxide (CO2). Thus, bottling water created more than 2.5 million tons of CO2 in 2006, which is about 0.1 percent of U.S. greenhouse gas emissions.

And that's just in the bottle manufacturing process. We also transport "exotic" water from places like Fiji and New Zealand. "We're paying for the water to be driven or often flown from other parts of the world, when we have good clean water running right out of our taps," said Layton.

So what's the easy answer?

There's no need to drink store-bought bottled water in the United States and Canada. It's cheaper, safer, and more time efficient to filter your own water and store it in your own bottles for portability.

All municipal water suppliers are required to provide annual water-quality reports to their customers—and it's free. You can then choose a home water filtration system that specifically rids your water of any local contaminants. A quick Internet search will provide dozens of options, most of which filter your water so that it's often clean beyond the legal limits for contamination. And even if you're lazy, any random filter system will probably improve your 22 percent chance of getting contaminated bottled water.

Home bottling is also the safest and most environmentally friendly alternative. The dangers of cheap disposable water bottles are debated, but companies that specifically make water carriers, like Nalgene, test all of their products to ensure that they're safe. These bottles are practically indestructible, leak proof, and will last most of your life. And if the time involved in filtering your own water seems inconvenient, consider the time and gas it takes to drive to the market just to get a drink of water.

What if I want my Aquafina?

For those of you who still want to buy bottled water but would also like it to be safer, here's what you can do. Write letters to your Congress members, the FDA, and your governor, and urge them to adopt strict requirements for bottled water safety, labeling, and public disclosure. Specifically, refer to these points suggested by the National Resources Defense Council (NRDC):

• Set strict limits for contaminants of concern in bottled water, including arsenic; heterotrophic-plate-count bacteria; E. coli and other parasites and pathogens; and synthetic organic chemicals such as "phthalates."
• Apply the same rules to all bottled water, whether carbonated or not and whether sold intrastate or interstate.
• Require bottlers to display information on their labels about the levels of contaminants of concern found in the water, the water's exact source, how it's been treated, and whether it meets health criteria set by the Environmental Protection Agency and the Centers for Disease Control for killing parasites like cryptosporidium.

To take even further action, you can encourage your bottlers and the International Bottled Water Association (a trade organization that includes about 85 percent of water bottlers) to voluntarily make labeling disclosures such as those listed above.

Contact information:
FDA
Jane E. Henney, M.D.
Commissioner, U.S. Food and Drug Administration
5600 Fishers Lane
Rockville, MD 20857

Sources:
Beverage Marketing Corporation 2006 Market Report Findings; Canadian Bottled Water Association; P.H. Gleick 2004. "Bottled Water." In P.H. Gleick (editor), The World's Water 2004-2005: The Biennial Report on Freshwater Resources. Island Press, Washington, D.C.; The National Resources Defense Council, "Gaping Holes in Government Bottled Water Regulation."; Pacific Institute – Bottled Water and Energy: A Fact Sheet; J.G. Rodwan Jr. (2005), "Bottled Water 2004: U.S. and International Statistics and Developments," Bottled Water Reporter, International Bottled Water Association April/May 2005.

The Magic Number for Health and Beauty

By Jude Buglewicz

We've all heard the saying, "Beauty is in the eye of the beholder." It explains why someone might fall in love and marry a person whom someone else would never even notice. And yet, there are markers of physical attractiveness that are said to be universal, not only across cultures but throughout time. Turns out, one in particular is also a pretty accurate indicator of the shape you're in. Read on to see what your waist and hips have to do with the health of your heart.

The current standard: body mass index (BMI)

The World Health Organization (WHO) and the Centers for Disease Control and Prevention depend on BMI to define obesity and measure people's health risks, especially the risks for heart disease, cancer, and diabetes. (See "What Is Your Body Mass Index?" in Related Articles below to find out about your body mass, how to calculate your BMI, and why it's a number you should know.) It's easy to calculate BMI and convenient to use, as it's simply a ratio of a person's height and weight. But since BMI doesn't account for the difference between fat and fat-free mass, like muscle, a pro linebacker could have the same BMI as someone overweight and out of shape. The linebacker's weight might be mostly muscle whereas the obese person's weight would be mostly fat. In the eyes of WHO, though, the healthy linebacker would also be called "obese." And that bothers researchers who would like more accurate measurements of health risks.

Another problem with BMI is that it doesn't take into consideration where your fat is stored on your body. Abdominal fat is far worse than fat anywhere else on your body. It explains why people with identical BMI numbers—people who are the same height and weight—may not have the same health risks. People with apple-shaped bodies, who store fat around their waists, are more at risk than pear-shaped people, who store fat in their hips and booties.

The research

In 2003, an Australian study concluded that the waist-hip ratio (WHR) is a better predictor of death from cardiovascular disease and coronary heart disease than BMI. Researchers noted that WHR has a more universal application and is more appropriate for ethnically diverse populations. A couple of years later, a Canadian study confirmed these findings and asserted that WHR is three times more accurate than BMI at predicting heart attack risk. And in 2006, a London study found that WHR was a more accurate measurement of the mortality rate in older people (over 75 years old). An older person may have a "healthy" BMI number, maybe even the same BMI number they've always had, but because people lose bone and muscle mass as they age, and BMI doesn't distinguish fat from bone or muscle (only height and weight matter), the weight an older person loses in muscle and bone may be replaced with fat. That's why WHR is a much better indicator of an older person's health risk, as the distribution of his or her fat is more crucial than his or her height-weight ratio.

WHR

The first to theorize about the significance of WHR was the evolutionary psychologist Dr. Devendra Singh. He was interested in studying the importance of female attractiveness to the propagation of the species. That is, take away the moonlight, the mascara, and the little black dress, and what's left to explain why men want to hook up with women and start families? Evidently, according to Dr. Singh, men are biologically hard-wired to look for markers of attractiveness that coincide with health and fertility, and one such marker is the relation between a woman's waist and hips. A ratio of around 0.7 indicates good levels of estrogen and lower incidences of heart disease and ovarian cancer—a healthy breeder, in other words. Women size up men similarly: the magical WHR number is around 0.9 for men, indicating fertility and good health and less prostate and testicular cancers. The evidence bears it out. Think of our cultural icons of feminine beauty and sex appeal: Marilyn Monroe, Sophia Loren, and Salma Hayek—even the Venus de Milo. They all have WHRs of around 0.7. Different heights, weights, and sizes, but they are all "beautiful" in the same way.

What is your WHR?

To figure out your WHR, all you need is a measuring tape.

• Measure your waist. Women, measure your waist at the narrowest place between the bottom of your ribs and your hip bones. Men, measure your waist at your navel. And both of you, don't pull the tape tight or suck in your stomach. The tape should not squeeze your skin at all.
• Measure your hips. Women, measure around the widest part of your booty; men, measure at the tip of your hip bones.
• Calculate your WHR. Divide your waist measurement by your hip measurement.

What now?

Because it's hard to measure people's waists and hips consistently, WHR has not been adopted by WHO. They still prefer the easy height-weight ratio of BMI, so information pertaining to health risks and obesity continues to be determined by BMI data. But now that you know your own WHR and the implications of a high number (increased risk of heart disease, diabetes, and cancer), you can do something to change your odds.

Ramp up your cardio, as that will reduce your overall body fat, and adjust your diet so you're eating in line with the guidelines we propound in Michi's Ladder and our diet guides. Don't slack on your ab work, either. Good, targeted ab routines include Ab Jam (Turbo Jam®), Slim & 6-Pack (Slim in 6®), Ab Sculpt (Hip Hop Abs®), and Ab Ripper X (P90X®). Reduce stress any way you can, as stress makes you crave unhealthy, fattening foods.

Once you've got your WHR where it should be, you'll look better, feel better, be healthier, and live longer—and that is beautiful.

Sources: Schneider, H., et al. "Obesity and risk of myocardial infarction: the INTERHEART study." The Lancet. 2006; (367, 9516): 1052–1052.; Singh, D. "Adaptive significance of female physical attractiveness: Role of waist-to-hip ratio." Journal of Personality and Social Psychology. 1993; 65: 293-307.; Welborn, Timothy A., Dhaliwal, Satvinder S., and Bennett, Stanley A. "Waist-hip ratio is the dominant risk factor predicting cardiovascular death in Australia." The Medical Journal of Australia. 2003; 179 (11/12): 580.