Healthful Bites

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?

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?