Healthful Bites

Besides a doable training plan, a solid pair of sneakers and a motivating playlist, I’ve found that gathering inspiration and tips from those who have run before me has been helpful. One of the most abundant sources for “runspiration?” Fellow bloggers!

There are plenty of half-marathoners among the amazing individuals I previously featured in my blogroll posts (shout-out to Jenn, Madison, Caitlin, Tina, Ashley and Carla!) but I thought I’d highlight a few more motivational athletes whose blogs I turn to on a regular basis for helpful hints. These long-distance ladies also provide a kick in the pants—if they can make 26.2 look like a blast, I can surely knock out 13.1 in a couple months!

Fit Chick In The City

• Synopsis: Jess, who went to school for exercise science and is a personal trainer, reviews workout classes, shares playlists and provides exercise tips.
• Why I love it: Beyond being a general fitness all-star, Jess is an avid racer who is back in training after taking time for injury recovery. Her weekly “Say It, Do It” posts, which encourage reader interaction, are fantastic for accountability.
• Sample post: The Moment You Felt Like a Real Runner

Ali On The Run

• Synopsis: Ali shares her training plans, tips from her awesome running coach and her favorite foods that fuel all of her workouts (she ran more than 160 miles in January alone)!
• Why I love it: This marathoner is very candid about her runs—including both the good and the bad—and serves it all up with a hefty dose of humor. Plus, her “I Heart Sweat” motto is just plain awesome. I dare you to read more than one of Ali’s posts and not be inspired to lace up your shoes!
• Sample post: The Things I’m Doing To Become a Better, Stronger, Faster Runner

Meals and Miles

• Synopsis: Meghann “can’t imagine a life without running” since she lost 25 pounds a few years ago. A finisher of mud runs, triathlons and everything up to ultramarathons, she is one tough cookie. The habit is all in the family too—Meghann has a super-fit siblings who often make appearances during training and events.
• Why I love it: Any running blog round-up would not be complete without Meghann, who just got engaged during the Ragnar Relay (an overnight 200-mile team race). So now we get to tag along during her workouts and her wedding planning!
• Sample post: A New Race Book

Losing Weight In The City

• Synopsis: After losing 50 pounds,  Theodora fell in love with running and now shares awesome race recaps along with her general reflections about staying fit and keeping the weight off.
• Why I love it: It’s a blast to follow along as Theodora breaks PR after PR and rocks her long training runs (which often wrap up at a bagel shop. A carb fan—my kind of girl!).
• Sample post: 7 Tips To Stay Healthy Even When You’re Busy

I know I’m missing plenty of fantastic running blogs, so please share your favorites in the comments—especially if it’s yours!

Quote to consider this week:

“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for 20 years. There is no test to pass, no license to earn, no membership card to get. You just run.” —John Bingham

The chillier temps (including some snow!) inspired me to spend a bit more time indoors early this November scouring my favorite magazines for the newsiest bits. So here are five wellness-related facts that caught my eye that will hopefully inspire you to stay healthy all November and beyond!

• You might see signs for “yam” and “sweet potato” used interchangeably while grocery shopping pre-Thanksgiving. But  FITNESS explains that most of us have never even laid eyes on a true yam—they’re most common in Africa and South America. Dark orange sweet potatoes are the ones most commonly confused with yams. Toss out this fun fact to impress your fellow dinner guests when you’re all enjoying roasted veggies, a slice of pie or a scoop of casserole made with the beta carotene-packed vegetable!
• SHAPE says that it doesn’t have to be difficult to make your diet and kitchen more eco-friendly. The magazine offers 30 tips on how to do this in their new issue, and here are three that shocked me the most:

• Don’t think of yourself as being lazy by loading the dishwasher rather than scrubbing by hand…you’re actually just being green! If you leave the water running while you wash in the sink, you’ll be using about 37 percent more water compared to your dishwasher.
• Stop peeking at your oven-baking items—doing so can lower the temp by as much as 25 degrees and forces the heating mechanism to click back on more often. Use the light and peer through the window to check progress instead.
• Save up to $115 per year by toting your meals and snacks in reusable containers rather than baggies, wraps and foil.

• Brown rice is the smartest starch, right? Not so fast. It sure is a step up from white, but wild rice is slightly lower in calories, fat and carbohydrates. Plus, wild offers about five times more protein and folate than brown, according to Women’s Health.
• Earlier this year when the USDA introduced MyPlate, there was a lot of talk about whether it was better and more useful than its predecessor. Food Network Magazine dug through the U.S. National Archives to uncover the government’s dietary recommendations since they first began in 1919, and what they came up with was quite fascinating! A few highlights:

• 1919: A USDA poster recommended “simple suppers” like bread, milk and plain cookies.
• 1939: Butter as well as potatoes, cereal or bread should be eaten at every meal, while only one or two servings of fruit per day is suggested. Butter was actually one of the seven food groups when a new classification system was introduced in 1943.
• 2000: Diners are instructed to eat “more” fruits and “vegetables” including French fries and “plenty” of carbohydrates like pasta and graham crackers, but just “enough” dairy and protein like low-fat yogurt and lentils.

• “Give me a break” should be a motto for dealing with yourself, not just a tagline for a popular candy bar, Health reports. People who take it easy on themselves (for example, forgiving yourself for making a mistake) have more confidence and are more likely to try, try again because they didn’t let the flub define them. Pushing yourself in a positive, healthy direction is most motivating when you frame it in a positive way (“signing up for the Turkey Trot with my family will be such a fun and invigorating way to kick off the holiday”) rather that a punitive one (“I must do this Turkey Trot to burn off some of the extra calories I’m going to eat today”).

Photo courtesy of Flickr user MimimalistPhotography101.com

What is one way you are giving yourself a break today or plan to do so in the near future?

October traditionally kicks off the holiday season—Halloween rolls around at the end of the month, holiday decorations roll out in stores (if you can believe it!) and Thanksgiving isn’t too far behind. But the healthy habits you’ve been working so hard on since last January don’t have to be put on the back burner.

That’s why I corralled these fantastic tips from October magazines that will help you keep portions under control, make exercise seem for fun and more!

• Nutrition experts have been telling us for years to reach for smaller plates and bowls to subconsciously serve ourselves less and still feel satisfied. But the same rule apparently doesn’t hold true for your utensils: Mini forks influenced study participants to eat 10 to 12 percent more, FITNESS reports. Big forks mean big bites, which helps give you a visual hint that you’re chowing down and may want to consider slowing down. So mix your 9-inch plates with the larger batch of utensils if you want to try to trick yourself into eating a bit less.
• Another simple ways to cut calories? Whip up your meals at home rather than dining out or ordering takeout! Ladies Home Journal suggests bringing your lunch to school or work to save money and fat. Here are a couple of my favorite swaps (so you’ll barely notice the difference!):

• Skip: Chipotle chicken burrito (with rice, beans, sour cream, salsa and veggies): 915 calories, 31 g fat
• Pick: One large whole-wheat tortilla (like La Tortilla Factory) with 3 ounces grilled chicken, 1/4 cup black beans, 1 tablespoon plain 0% Green yogurt, salsa and veggies: 390 calories, 5 g fat

• Skip: Arby’s Roast Turkey and Swiss Market Fresh sandwich: 710 calories, 28 g fat
• Pick: Two slices whole-wheat bread, one wedge Laughing Cow Light cheese, 2 ounces deli turkey, lettuce, tomato, onion: 270 calories, 5 g fat

Psst…Make-your-own each of these meals just once each week rather than heading out for fast food and you’ll drop a pound in less than a month!

• Find some fitness motivation by simply choosing an activity that you enjoy. That’s right, it may be wiser to opt for exercise that you find fun rather than one that promises the biggest strength or endurance return (or calorie burn), SELF says, because you’ll stick with it 25 percent longer than someone who felt like they “had to.” Make it a “want” not a “must” by trying new activities (for example, try dance lessons, golf or tennis if you’re not a fan of running or spinning) until you find one that you look forward to! 
• Stepping outside is another simple way to make fitness more fun. Study participants who ran on an outdoor track instead of a treadmill said the workout was more pleasant and maintained a steadier speed, a study noted in Women’s Health found. Luckily, since we’re transitioning into fall and the weather may not cooperate for fresh air workouts, similar effects can be found by distracting yourself in the gym (perhaps with good music, a football game on TV or a goofy neighbor who’s auditioning for American Idol during their run. I’m not the only one who’s run next to the karaoke fans, am I? :) )
• If you know me, you know I love my core work. But did you know that the bicycle move is the most effective stomach exercise around? Your abs and obliques are both challenged—possibly two to three times more than during a basic crunch, according to research mentioned in Redbook. See how to do it here!

Photo via Flickr user hajj2006

Do you have a favorite core exercise?

When I stepped outside early this morning to head to the park for the FITNESS Mind, Body, Spirit Games, the crisp air made it very evident that summer is over and the cooler, less outdoorsy and more indulgent months are on the way! So while it may be time to retire your swimsuit for the season in most parts of the country, it doesn’t mean that it’s time to put your healthy habits on hold.

Keep reading for four fun facts from September’s wellness-focused magazines that can help this fall be your healthiest yet!

• A little greenery can make a big difference in your workplace. Leafy or flowery plants around the office increase your productivity and ability to concentrate, according to new research mentioned in SHAPE. Bamboo shoots, like those seen at right, are pretty hearty and can lend a zen vibe.
• You know it’s more challenging to walk uphill, but how much more effective does it make your workout? FITNESS reports that you can burn 15 percent more calories by cranking it up to a six percent incline during your 3.5 MPH walk. If you’re ready for an even bigger challenge, take a serious hike at a 15 percent incline and 2.5 MPH to burn 75 percent more calories than walking on a flat surface.
• That brown sugar hiding in the back of your refrigerator is better for more than sweetening cookies, Health says. It can stand in for antiseptics when you have a small cut: Just clean the area, cover the cut with brown sugar and top it off with a Band-Aid for a few hours. (Re-wash, sugar and bandage again once or twice over the next two days.) Apparently, brown sugar can act as an anti-microbial and anti-inflammatory, although I’ll save the sugar for baking and stick with Neosporin unless the situation becomes dire!
• Fitness fiends may compensate for all of that hard work by easing the intensity of their other daily activities. On days that women worked out hard, they burned 70 fewer calories during the remainder of the day compared to when they skipped the gym, a study noted in Women’s Health found. Researchers claim your body may slow down your metabolism to avoid losing too many calories, or you may talk yourself out of walking from that distant parking space to the store since you already took a bunch of steps that day. Don’t forget the health powers of making your regular activities a little more active! Plus some walking or stretching on your hard training days can ease muscle soreness later on.

Do you find that you look for movement shortcuts throughout the more challenging days on your workout calendar?

When the summer heat is blasting, nothing feels better than cozying up to a shiny, new magazine by the pool (with sunscreen, of course) or in the A.C. So I’ve enjoyed scouring my favorite magazines once again this month for the most useful tips and tricks as well as the most interesting new research findings. Away we go!

• Besides being a fun way to get from point A to point B, walking is awesome from your health. I love to include intervals and inclines to increase the intensity when counting my walk as a workout, but any walk is certainly better than no walk! Here are three reasons to lace up your shoes and hit the road, courtesy of Ladies’ Home Journal:

1. Hoofing it helps preserve your memory as you age.
2. A regular walking routine can reduce back pain.
3. Those who walk while younger are at lower risk for hip fractures later in life.

• Music can be excellent motivation to get you moving faster in the gym—and can apparently also get your dinner utensils moving quicker too, Redbook reports. Fast tunes increase your dining speed and slow jams may make you chill out longer at the table, nibbling and sipping past when you may have stopped without a soundtrack. Loud music caused study participants in a recent Irish study to eat twice as many calories as those who ate with low music. Sounds like we should hit mute at meal time to be more mindful eaters!
• Any woman can testify about the importance of a good sports bra. It feels like a huge victory when you find “the one” (we’re not talking about a mate, of course, but a bra that finally provides ample support)! And according to FITNESS, the time spent searching for your workout wardrobe’s foundation is well worth it: The right sports bra can slash the normal bounce range in half. Why is this important? Reducing the stress on ligaments and skin can keep your girls perkier longer!
• Happy people are healthy people, research has found. New research supports three (it must be my magic number this month!) simple ways to improve your mood, SHAPE says:

1. Sniff some citrus. It can reduce stress hormone levels, as can lavender and baby powder.
2. Get a massage. Feel-good hormones are released during a rubdown.
3. Step outside. Grabbing some fresh air can make you happier and less stressed—the more time outdoors the better the mood!

• One simple question: Huge payoff. When participants in a study noted in SELF asks themselves, “How much will I exercise this week?” they boosted the amount of workout time by 138 percent. Apparently thinking about, and even better, writing down, your plans can knock you off your default workout routine and inspire you to work toward your fitness objectives. Here’s a free, basic seven-day log to begin planning your sessions for next week (don’t forget the rest days!) or just grab a notebook or your noggin and set some S.M.A.R.T. goals!

What are your workout plans for the week?

While many folks are off vacationing, our favorite magazines are still hard at work sharing helpful hints this summer (nothing else compares for a beach read, right?)! This month, my favorite periodicals dished about a homemade soother for a sunburned face, a healthier BBQ entree and more.

Save your red mug. Low on aloe? Look in your fridge for a scorched skin antidote this summer. Rub a frozen grape sliced in half on your face if your nose is looking more Rudolph than radiant, suggests a dermatologist noted in this month’s SELF. A simple and affordable beauty trick, plus the extra grapes will be a tasty treat!

Build a cancer-fighting burger. Health says that you can turn this BBQ staple into a nutrition powerhouse. A few tips:

• Pile on extra onions and mushrooms. Onions contain allyl sulfides, which may protect against endometrial cancer, while mushrooms boost immune health and supply plenty of antioxidants.
  

• Go lean. If you’re preparing the patties, seek out 90 percent (or more) lean beef or skinless ground turkey or chicken. Add flavor by mixing in dried rosemary before cooking. Bonus: the herb is a proven cancer fighter!
  

• Top with ketchup. The lycopene tomatoes provide is more easily absorbed into the body after it’s heated, as tomatoes are when ketchup is made. Look for a brand that’s low in sugar and consider splurging on organic—a recent study found that organic ketchup offers 50 percent more lycopene than conventional.

Laugh your way preggers. Infertility can be a stressful issue, and almost 12 percent of women have trouble conceiving. So this should be heartening (and happy) news: women who were treated to a show from a “medical clown”after in vitro fertilization treatments were 15 percent more likely to get pregnant than their in vitro peers who weren’t similarly entertained. Study authors quoted in FITNESS claim that the chuckles impact the immune system, which is involved in the embryo’s successful implantation. A Bridesmaids date may not be a bad idea for hopeful moms-to-be!

Put your workout on ice. In the immortal words of the rapper Nelly, “It’s gettin’ hot in here (or should I say ‘herre’ :) ).” *Cue groans* Anyway, the temperatures are certainly nice and toasty now that summer is in full swing, so outdoor exercisers need to be extra careful. A recent Journal of Athletic Training study mentioned in SHAPE suggests freezing a damp towel, then placing it around your neck for a bit before you walk out the door. This lowers internal body temperature and keeps blood working in the muscles rather than focusing on cooling skin. Why bother? Study participants could exercise for 14 percent longer after employing the towel trick! Of course, sip plenty of cool water and seek shade if you’re feeling “uncool.”

Photos courtesy of Flickr user gabriel amadeus

What is your favorite summertime workout and why?

June’s health-minded magazines have arrived, and I have sifted through them and uncovered five fascinating facts, which I’m sharing with you today! Read on for more about making smart snacking and clearing up contact replacement.

• Check the clock! 3:23 p.m. is apparently the time when dieters are most tempted to pick up a decadent treat, according to Health. Being aware of when, where and why you have the most trouble making healthy choices before the time comes can help you stay on track. If the afternoon is your trouble zone, make sure lunch includes a mix of protein, satisfying whole grains and a bit of healthy fat. Then plan ahead and schedule in nutritious snacks for when hunger strikes again!
• Experiencing a little insomnia? FITNESS has a simple trick for you: Make your bed! Those who do so are 19 percent more likely to sleep like a log than those who leave their sheets disheveled. But if you’re sleeping OK and your room/ housemates don’t mind the look of it, here’s why it’s healthy to leave it unmade! Two sides to every story, right? ;)
• Exercise can seem like an overwhelming task, especially for newbies. But is it really that hard and not fun? A study by the University of British Columbia noted in SELF found that many people think they’ll enjoy their workouts a lot less than they really do. Don’t be a Debbie Downer—remember how good you’ll feel after (for example, proud, energized or strong) when you don’t feel like beginning that warm-up!
• Confession: I don’t replace my 30-day disposable contact lenses nearly as often as I should. If they aren’t torn and aren’t irritating my eyes, I’ve been known to use them for twice that long (must be my mom’s frugal ways creeping in!). SHAPE lets me know that I’m not alone: More than 50 percent of lens wearers don’t change their contacts when they’re supposed to. There’s a cool new tool to help us out, though. Acuminder.com will send you an email or text when it’s time to pop in a new pair. I’m clicking over there right now to set up my alerts!
• The heat is on! Exercising outside in summer can be awesome (sunshine, gorgeous scenery, not having to layer up…) or awful (sun burns, allergies, wicked hot temperatures…). For the best way to keep cool during a tough outdoor workout—besides seeking out shade and sipping plenty of ice water—wrap a cold towel or bandana around your neck, Women’s Health recommends. Research published in the  Journal of Athletic Training discovered that runners sweating it out in a 90 degree room could stand the heat for five minutes longer with a neck cooling-device compared to their regularly clothed peers.

For more important info about working out in the warm weather, check out this advice from the Mayo Clinic.

(Image from NYTimes.com)

Do you prefer exercising outside during summer or staying a bit cooler in the AC?

Welcome back to our monthly recap of the best the health magazine world has to offer! May’s crop of periodicals cover your medicine cabinet, breakfast plate and more…

• Be vigilant about an OTC OD. Popping anti-inflammatories like candy because of sore muscles or general body aches? Research mentioned in SELF says that you should think twice—overuse of nonsteroidal anti-inflammatory drugs (NSAIDs) may increase your risk for strokes or heart attacks. Opt for Aleve since it’s the least harmful of the bunch, and take a rest day if you’re sore!

• Watch and learn. Turning your TV to the big sporting event (or even a fitness infomercial!) may help you have more self-control around food. A study noted in SHAPE found that those who watched fit-focused programs consumed 22 percent fewer calories after switching off the tube than those who viewed sedentary shows (say, an insurance commercial). The researchers suggest that watching the action could remind viewers how hard it is to burn off the calories they plan to consume. Maybe you have more control around that Super Bowl buffet spread than you think? 

• Milk your options. Cow’s milk isn’t the only carton on the shelves these days. Weight Watchers magazine has a rundown of the non-dairy offerings and their nutritional benefits.

Almond: high in vitamin E, which can protect eye and lung health.

Soy: provides as much protein as skim; may lower bad cholesterol.

Rice: low in fat and sweet-tasting.

Goat: may prevent iron deficiencies; high in calcium (just watch out for the cholesterol if that’s an issue for you).

• Peer pressure can be good. On a related note to the SHAPE scoop mentioned above…If you often see others nearby fitting in physical activity, you’ll be 70 percent more likely to get moving during your free time, a study mentioned in FITNESS says. The under the radar inspiration may push you to mimic their spare time sweating. So find a packed park or bustling trail—it’ll be hard to fight the urge to join in the fun!

• Order up a lighter breakfast. A growing number of restaurants are offering breakfast options, and during the past five years, 60 percent of the restaurant industry’s growth has come from the a.m. meal. But thankfully, you can find a nutritious option nearly everywhere you go. Good Housekeeping suggests ordering up one of these lighter plates:

 IHOP: Simple & Fit Veggie Omelette + fresh fruit (320 calories, 10 g. fat)

Dunkin’ Donuts: Egg White Turkey Sausage Wrap + large Vanilla Latte (320 calories, 5 g. fat)

Bob Evans: Blueberry Banana Mini Fruit & Yogurt Parfait + cup of oatmeal (268 calories, 3 g. fat)

(Image from encognitive.com)

Do you have a go-to order when grabbing breakfast on the go?

Spring is in full swing, and with it comes a new batch of magazine issues. I sifted through my subscriptions, and am happy to share the wellness wealth today!

• A big question many people ask when it comes to fitness: How much is enough to stay healthy as we get older? Two-and-a-half hours each week, or 30 minutes every weekday, according to a study published in the Journal of the American Medical Association reported in Shape. That much exercise keeps people, on average, 13 pounds lighter by the time they are in middle age. Of course, more common and more intense workouts are even better. (SHAPE, April 2011)

• Dietitians have touted the benefits of a colorful plate for years, but it turns out that many black foods are great for you as well. Here are a few my favorites among those listed in Health’s story, and their benefits:

Black beans. The skins contain cancer-fighting bioflavanoids.

Blackberries. One cup has nearly one-third of the total fiber amount you need in a day, and the polyphenols found in these berries may reduce age-related cognitive decline.

Black rice. Brown rices darker (and more nutritious!) cousin has more vitamin E, an immune booster, than other rices. It’s also packed with more anthocyanin than antioxidant M.V.P. blueberries. (Health, April 2011)

• “Treat yourself as you’d treat a friend,” says a study author who recommends ditching your self-critical mentality today. People who are more compassionate with themselves are also more likely to sweat it out for health and the mood boost than for appearance. Time to officially ban, “I’m so fat!” from your vocabulary! (Fitness, April 2011)

• Fitting exercise into a hectic schedule can be quite a challenge. But BHG presented some excellent facts to persuade you to make it happen. Check ‘em out:

There are 1,440 minutes in a day. Can you fit in the 30 minutes of sweat time?

Only 31 percent of American adults engage in physical activity on a regular basis. Doesn’t (or wouldn’t) it feel great to be in the third that moves?

Inactive folks report 20 percent less tiredness during the day after they pick up an exercise routine.

Those who work out five times or more each week are back in tip-top form following colds quicker than those who are inactive. (Better Homes & Gardens, April 2011)

(Image from Prevention)

When your motivation is flagging, do you have a mantra or fact that you remind yourself of to stay on a healthy track?

We have a giveaway winner! But we’ll save that until the end of the post because I love the suspense :)

It’s mid-March (can you believe it?), and I’ve sifted through this month’s magazines to discover the most useful tips and bits of information. Now for four facts that especially piqued my interest:

Don’t sweat it. Weight Watchers Magazine examined the why and how we perspire, and how individuals vary in their sweating style. Those that are exercising in cooler weather, have less insulation (AKA body fat), are already in pretty good shape and have eaten the proper fueling foods tend to sweat less than their opposites. Genetics also play a role. But none of this really matters in terms of your results—the amount you sweat doing a workout today may even be different than how much you sweat doing the same workout next week. All of this means that you can’t gauge your intensity on the drip factor. (Weight Watchers Magazine, March/April 2011)

Paint strategically. Picking the right shades for various rooms in your house can set you up for a healthier and happier dwelling, according to a Sherwin-Williams expert interviewed in Shape. Apparently, an eggplant-like hue is perfect for the bedroom (romantic and peaceful), shades of blue work well in the bath (relaxing) and neutral colors are a perfect fit for your office space (making it easier to focus on your work). And the cherry on top, in my opinion? Painting several rooms can be a great workout! (Shape, March 2011)

Banish belly fat. A larger waistline has been linked with lower bone-mineral density in women, says new research mentioned in SELF. Fat cells release certain hormones that may impact the strength of your skeleton. Avoiding broken hips in a roundabout way: Just one more reason to rack up a reasonable amount of cardio and eat a nutritious diet! (SELF, March 2011)

Stretch smarter. As more and more exercise scientists delve into the world of stretching, the recommendations are changing quicker than many can keep up with! FITNESS summarized the latest findings this month, and here are the highlights:

1. It’s best not to perform static stretches before your workout. Doing so likely makes your muscles have to work harder to do the same amount of work.
2. Dynamic stretches let your body loosen up without altering performance, as static stretches can.
3. Stretching doesn’t directly prevent injuries, but over time, limbering up can make your muscles a bit stronger. Pushing muscles into a stretch (although not to a point of pain) creates mini-tears in a muscle like strength training does—and the tissues grows back stronger. (FITNESS, March 2011)

(Image from MSNBC)

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I won’t make you wait any longer to find out the victor! Random.org has selected entrant number eight, Lindsay, as the winner of the Healthful Bites 200th post giveaway. Lindsay, please shoot me your best mailing address at karlaswalsh@gmail.com and I’ll get your goodies to the post office.

Thank you to all who entered. Your book and blog idea suggestions are much appreciated and are going on my to-read and to-write lists! Stay tuned for more great giveaways in the near future.