Healthful Bites

    11 Nov 2011

    Nosh on Five November Magazine Bites

    Sweet potatoThe 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?

    14 Oct 2011

    Five Fantastic Fall Health Magazine Bites

    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?

    17 Sep 2011

    Four September Magazine Bites for a Healthier You

    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?

    16 Jul 2011

    Four Must-Know Facts From July’s Magazines

    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?

    3 Jun 2011

    Five Fresh Magazine Bites: June Edition!

    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?

    7 May 2011

    Three Things Mom Taught Me About Health

    Besides being a wonderful influence on me in every area of my life (and pretty much my mental twin), my mom has greatly impacted my view on health. In honor of Mother’s Day—love you mom!—here are three things I’ve learned from her about wellness:

    1. Invest in or improvise to create good equipment. Over the years, my mom has had dumbbells spanning from five to 25 pounds, a medicine ball, stability ball, resistance bands, mats and several step benches—including one my dad rigged up out of wood! (Although I probably wouldn’t recommend this for the sake of your shins in case you have a misstep.) Having the right equipment makes at-home workouts more effective and efficient. Now I’m working on her to be better about replacing her sneakers a little more often :)
    2. Exercise your brain. A book is never far from my mom’s side, which is a plus since research has shown how helpful it is in boosting brainpower and memory. When you’re not sweating and challenging your large muscle groups, reading or playing Scrabble (another favorite of ours) can challenge your mind.
    3. Work your abs laughing. My mom is known to catch a laughing fit that leaves her red-faced and oftentimes struggling to breathe! Being able to see the lighter side of life is very healthy, and according to laughter research, exercise and chuckling have similar effects on the body.

    What has your mom or the mom figures in your life taught you about living well?

    23 Apr 2011

    Four Healthy Facts From April’s Magazines

    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?

    22 Jan 2011

    Sleep, Strength and Shopping (January/February 2011 Magazine Bites)

    Since I wasn’t quite as prompt as I had hoped with the top health tips from January magazines (hint number one: February magazines arriving in my mailbox!), I decided to run a combo issue this month. But worry not! There will be plenty of fabulous facts, as I’ve added a couple of new publications to the mix this time—the healthiest kind of supersizing around :) Away we go!

    • Step up to a better rear view. Searching for a simple way to burn more calories while working out? Try climbing every other stair rather than each one, says new research from Pennsylvania State University. FITNESS reports that this method uses larger muscle groups, burning 90 more calories per hour than taking single steps. (FITNESS, February 2011)
    • Don’t forget the weights. After all of that cardio, here’s a reminder to inspire a balanced routine. A study from Appalachian State University found that strength training may be the key to a healthy ticker. Apparently lifting increases blood flow to muscles more than cardio. Push-up contest anyone? (SELF, February 2011)
    • Try this trick to shop smarter. The next time you’re grocery shopping, pretend there’s a line drawn down the center of your cart. Then fill one half with fruits and vegetables, and the other with the all additional items on your list. A simple visual cue like this made study participants buy 102 percent more produce, while not increasing their overall grocery bill—meaning less junk food hitting the checkout (and the shopper’s) belt! (Redbook, January 2011)

    (Image from Cool Canucks)

    Take the wheel and stock up on nutritious eats.

    • Try a new way to boost energy. If coffee isn’t your thing or isn’t “perk”-ing you up, give one of these all-natural energy cures a shot!
      1. Eat a 1-ounce piece of dark chocolate, which increases happy hormones and its antioxidants keep you pepped up.
      2. Smell peppermint—light a candle, spritz on a little peppermint oil—to stay alert.
      3. Doodle on a pad of paper. Research has found it can improve focus and attention. (Health, January/February 2011)
    • Steal the tricks of Losers. For a The Biggest Loser-focused issue, Jillian Michaels, her fellow trainer Bob Harper and host Ali Sweeney shared their health pointers. One that stood out: Michaels revealed that she used to be self-conscious while running because she thought others were looking. But everyone is more focused on themselves—not what you look like, she said. I often have to remind myself that I’m often my own worst critic and was surprised to learn that Jillian Michaels has felt the same way! Good to keep in mind. (Ladies Home Journal, February 2011)
    • Sleep better and longer. During a four month period, study participants (all insomniacs) who racked up four, 30-minute workouts weekly slept 90 minutes longer each night compared to their inactive, sleep-troubled peers. Exercising seems to reset your body’s natural rhythms. Log just a few workouts weekly to sleep better and longer! (Shape, January 2011)

    (Image from LifeClever)

    Catch some better zzz’s like this adorable snoozer!

    How much sleep do you need to feel refreshed and ready to take on your day?

    31 Dec 2010

    2010 Wrap Up

    My how life has changed in the past twelve months! From interning in Chicago January through April to graduating in May and moving to NYC in June to start a new career…What a whirlwind (in a great way). :)

    I’ve done pretty well on my New Year’s to-do list for 2010, if I do say so myself! Only a select few are still under construction—growing patience, fostering more strong relationships and treating myself with more kindness.

    New York City is my new playground!

    To celebrate New Year’s Eve and my first full calendar year of blogging, I thought it would be appropriate to highlight some Healthful Bites greatest hits—AKA a selection of my favorite posts from the year. Without further ado:


    Give yourself a shout-out here: What’s your top accomplishment (health-related or not) this year? I know you all have made the last 365 days super.

    (Image from Friends Eat)

    Cheers to a 2011 filled with family, friends, fitness and fun!