Thursday, January 31, 2008

Reader Question: Heart rate parameters with a heart rate monitor

Today's update will include a reader question regarding setting up a heart rate monitor. I found the research I found to be pretty valuable, even for those readers without their own personal system.-

I recently bought a Polar heart monitor watch. I guess I do not have it set right because it beeps at me telling me to lower my heart rate when I do not even feel like I am getting a good work out.

So I went back and read the directions which tell me that I need to program the watch with my heart rate parameters. Like my low and my high. Here is my question? How I am supposed to know those? And at what rate would I find myself burning the most fat?

I enjoy high intensity workouts, though. I like to walk but find myself bored if I do it too much. I just don't want my watch beeping at me the whole time. I guess I am going into anaerobic workout at times, but that is where I seem to really feel like I am getting an awesome workout.


Janel

Heart rates are a tricky business. People from fit to fat can have dramatically varying heart rates that never seem to make sense. When I use to swim competitively, we would do sets where the amount of rest you took depended on getting your heart rate down to a specific range. Two of the better swimmers on the team, only slightly differing in body types had substantially different heart rates. Girl A would touch, take her heart rate, and take off again, while Girl B had to get out of the pool, lay down, and after waiting 15-20 minutes, still had a resting heart rate well above the specific range.

That story in mind, you very well may find that your watch is beeping at you when you don't feel it should, which is also why setting the parameters are important. Although I'm not an expert on Polar products, I did find a site that seemed to answer your question. This site takes you through a few calculations to find your minimum and maximum intensity rate.

As for your question about a fat burning zone, I found quite a bit of confusing information. After sorting through a few sites, I found what I believe to be the clearest here (this site is good as well). It explains that most people burn the most fat in the 60-70% maximum heart rate area, or in moderate intensity. However, if you enjoy working out a a higher intensity, you can get the same results within the 70-80% range.

The first site also explains working out at a higher intensity boosts your metabolism afterwards, which can be a perk in favor of working a bit harder. I would suggest working at a level between the two zones, allowing yourself to work out at a slightly less intense level than you may be use to for a longer period of time.

As always, I enjoy reading and researching questions for readers. If you have any comments, questions or concerns, please email me at asizableapple@gmail.com.

Wednesday, January 30, 2008

Alcohol + Exercising = Benefits

Earlier this month I found an interesting article about the use of alcohol and exercise in daily routine. Interestingly, doctors have found that drinking moderately complied with a daily workout is the best way to fight heart disease.

It also surprises me, after years of hearing poor things about drinking, we're now to incorporate a daily glass of red wine into dinner. With everything coming forth in the health world about latest trends and tips to live a healthy lifestyle, where should we stand?

The ultimate healthy lifestyle, in my opinion, is to live in moderation. Do what makes you happy at all costs. Enjoy eating what tastes good, and try new things. It's impossible for all of us to live strictly to diet plans, but living life happy with additional simple healthy tricks added is the best we all can do.

Tuesday, January 29, 2008

Grand daddy of calorie burning sites

I've posted before about different activities to burn calories besides heading to the gym, but I recently found a more impressive site for calorie burning. This site takes into account your weight and length of activity and then lists the amount of calories you would burn in 222 different activities. While some of the options like welding or making the bed are techniques you might not think of, its interesting to take a look at simple or unique ways to spice up your workouts.

Monday, January 28, 2008

Recovery Day Exercises

While home for the holidays, I extended an offer to my sister, who does a lot of work with book editing and is quite if not more involved with exercise than myself, to write a guest post. Here's her post on recovery exercises; great to incorporate into your routine after a particularly rough day.

After an especially intense workout, it’s often necessary to give your body a break. While you may be tempted to curl up on the couch while you let your sore muscles relax, the best strategy may actually be engage in low-intensity exercise (“active” recovery) instead of forgoing your workout altogether (“passive” recovery).

Muscles become exhausted and broken down during exercise, and recovery days allow them to heal and grow stronger. Although it might seem logical to let your body rest completely during these off days, research suggests that sticking with light exercise may be more beneficial.

According to this site I found, the purpose of active recovery workouts is to “exercise at an intensity that is enough to stimulate circulation and trigger certain endocrine responses, but lightly enough to avoid demanding more recovery from the recovery workout

A study in the journal Medicine & Science in Sports and Exercise found that light workouts on recovery days reduce the levels of lactic acid in muscles more quickly than rest alone. There are psychological benefits to active recovery, as well: doing just an easy workout instead of skipping it altogether can help you relax, ease stress, and serve as a confidence booster.

There are several ways to add active recovery workouts to your routine. Try sticking with your usual cardio exercise, but swimming, biking, or jogging at a slower, more relaxed pace than usual. For weight lifting, focus on your upper body one day and then your lower body the next, giving your arms, back, and shoulders some time off.

You can also use active recovery days to try a new workout. If you’re used to running, try swimming, which allows you to rest your legs and utilize your upper body (as a low-intensity sport, swimming can give your joints a break, too). It’s also important to increase your stretching time during recovery days.

Friday, January 25, 2008

Video: Exercise injuries

The more active you are, the greater ability you have to fight off illness, diseases and cancers. However, active lifestyles increase the odds that you may pull a muscle, or form a exercise related injury. Injuries can keep you off your feet for a few days up to a few weeks, depending on the extent of the ailment.

If you're not regularly stretching before and after workouts, you could be at a higher risk for muscle cramps later on. Check out my post on
dealing with muscle cramps as well. Here's the videojug library on preventing injuries. The site does a good job of covering everything from cramping, sports prevention massage, increasing your flexibility to warming up and cooling down techniques.

Thursday, January 24, 2008

Health Benefits of Garlic

In Mid-December, in one of my favorite links posts I mentioned a site that listed the health benefits of garlic. After finding a new site that looked at the benefits a little more extensively, I couldn't refuse giving the cloves their own post. Garlic is a major staple in my family's kitchen back home.

When I was younger, we use to buy a clove every now and then, and as my family's love for cooking grew, we began to purchase pre-minced garlic in jars.
Now it's quick to add a tablespoon to anything you're cooking up and the jar keeps the garlic fresh for a very long time.

Also, since its minced so fine, you're less likely to get notorious bad garlic breath because you won't be biting into any full cloves.
Beside great flavor, the health benefits of garlic are outstanding. Ajoene, is a natural antioxidant found in garlic that protects against strokes and heart disease with its anti-clotting abilities.

Garlic has been shown to ward away colon, stomach, breast and prostate cancer, and when applied topically, can stop the spreading of skin cancer as well.
Allicini, also found in the cloves promotes weight loss and lowers blood pressure. In general garlic can lower LDL cholesterol (although it can raise HDL cholesterol), and has been shown to reduce effects of exposure to asbestos. Its inflammation reducing skills make garlic beneficial to those suffering with osteoarthritis and rheumatoid arthritis.

It can fight germs that cause tuberculosis and a possibly kill leukemia cells.
If you haven't been swayed to swear to a life of voluntary bad breath, the antiviral and antibacterial properties of garlic can scare off a cold or flu as well. While all these facts may be a lot to handle, it's apparent that adding a teaspoon or two to your meals can be rewarding.

Even if you're not particularly handy in the kitchen, spoon a bit of minced garlic into soups, spreads, pasta dishes, stirfry or cook with chicken for some additional health benefits.

Wednesday, January 23, 2008

Reader Question: quiet, little equipment workouts

I recently got an email from a reader interested in incorporating some quick quiet workouts into her day-

I have a very small living space (row house) with absolutely no space for any machines. But I do want to start exercising more while my kids are sleeping. The trainer at my gym (which I can only get to 2-3 times/week because of child care limitations) suggested I get a strength/resistance band with handles. I have a big exercise ball and a yoga mat, 5 and 8-lb hand weights. Thinking about getting a thing to stick up in a doorway to do pull-ups with. Any other ideas? Of either stuff or, more importantly, exercises that work well in small spaces and/or are quiet as I have to do them while my baby's sleeping?!
Thanks!

- Jessica

Right off hand a few ideas from previous posts came to mind. My post on stretch bands and stability balls part one and two both offer great advice and links to videos and sites that have good programs. I think it's most important, when starting a workout routine, to ask yourself what you want to accomplish. Although I don't know Jessica's case specifically other than her space and noise requirements, I have complied a good all-around basic workout guide.

Band and balls are especially great for those in Jessica's situation- lacking space and needing a quiet exercise. I've done a variety of work on stability balls, from laying with the ball under my back, feet bent, and using free weights for an arm fly. You can also do some variations on push-ups balancing the ball at your hips, knees and toes for difference challenge levels, and do some rolling wall sits/squats with the ball between you and the wall (works well with free weights in hands as well).


Here is a great site with a variety of stability ball exercises, which includes details on muscle groups used, pictures and videos. Runner's World also had a great feature on stability ball core work here as well.

Core work, (as shown by my post on
core muscles) is also a great quiet workout to do with little to no equipment. Strengthening your mid-muscles makes almost all other exercises much easier. Here is a great slide show on core workouts that need no added equipment.

Medicine balls are also a favorite of mine. You can pair up medicine ball work with some crunches, hold the ball in place while doing lunges or squats, or add it to an existing stability ball workout.
Here is a good site that shows some great uses of your medicine ball.

Since almost all of the workouts I suggested above (perhaps save the stability ball) require little equipment, these would be great to do in a
burst exercise series or if you're on the go. Specifically I would suggest taking a look around on the Internet or on the sites I provided for exercises that target exactly what you're looking for, or spend a few days getting comfortable with your equipment and trying new routines out.

As always, I love hearing feedback from readers and enjoy taking on reader questions or challenges! Email me at asizableapple@gmail.com for questions or tips!

Tuesday, January 22, 2008

Nutrition on a budget project: soups

As part of my quest to share with readers budget friendly ways to eat healthy, I'll be randomly posting for A Sizable Apple's nutrition on a budget project.

One of my favorite healthy tips is with soups. You can find some inexpensive healthy options like Progresso 99% fat free soups, weight watchers 0 point options, and low sodium options as well.
After finding a soup you like, contemplate ways to spice it up.

You can stretch your can for a few meals by adding to it, thickening it up and making it more of a stew. Add a handful of pre-cooked barley or beans for fiber, through in a few handfuls of frozen veggies or cubed meat. Adding in can add to the nutritious value of your meal, plus, it's a great way to camouflage some foods you know are good for you but can't quite get yourself to eat. Dice up tofu and throw it in and after simmering for 5 minutes, you won't remember it's there.

Monday, January 21, 2008

Video: Truth about Alli

One of the strongest trends in weight loss has always been the stand by diet pills. The pharmaceutical market has had a field day selling supplements promising all sorts of pound shedding benefits.

The latest pill trend on the market is Alli. I've been looking around for any sort of information on the pills, to form a decent informative post about it, but I think videojug has done an outstanding job.
Here is a link to the videojug diet/Alli pill library, including great information about the pros, cons, dangers and trends of the drug.

What experience have you had with weight loss pills? Do you believe they work, they're a scam, or think only some have positive qualities?

Friday, January 18, 2008

Favorite Links

Facts on Cinnamon
I never really thought of cinnamon as anything more than a way to spice up an apple dessert, but this site proved me wrong. The benefits to a little cinnamon a day are outstanding, and adding a little pinch to your breakfast or snack.

ABCs of fitness
Women's Health Magazine had a creative and fun feature on the ABCs of slim. Especially if you are getting started with a health program or are looking for some variety, this is a great site to take a peak at. It may also be a good idea to cut and paste a different letter into your daily planner to keep you motivated.

Antioxidants in coffee
Maybe its all the trash talk from the dentist about the drink, but I had never heard so many positives about coffee before. Definitely worth checking out if you're a coffee drinker of any sort!

Restocking your kitchen for the new year
I'm not too fond of diets that dictate cutting out starches, specifically my ultimate favorite, pasta. However, this site has a post with the recommended foods to keep in your kitchen by a very knowledgeable doctor. Your personal on opinions on food specific diets aside, every now and then it's good to listen to the preacher and practice some of their best advice.

Excess calories in cocktails
Alcohol is a very easy way to wrack up your calories for the day. Before you know it, you've wasted a few hundred on some drinks while catching up with friends. Here is a good article on how to avoid packing on too many when you're going out for drinks.

Know of a blog or article that should make A Sizable Apple's favorite links? Email Dana at asizableapple@gmail.com

Thursday, January 17, 2008

10 best food you're not eating

My brother told me about an article he saw about the 10 best foods you may or may not be eating. I thought it was pretty interesting and decided to poke around and see if I could find the original article.

More so, I was curious to see what I wasn't eating, and see why I should be. Overall I found the article very informative, and a good read for anyone specifically who has health problems and looking for foods that may specifically provide lower cholesterol, blood pressure or fight cancer.

1. Beets:
Can lower your risk of heart disease, and fight cancers.

2. Cabbage:
One cup chopped cabbage has only 22 calories. It also reduces your risk of cancer.

3. Guava:
Fights cancer, provides a boost of potassium, and is also very high in fiber

4. Swiss Chard:
Protect your eyes from aging.

5. Cinnamon:
Controls blood sugar, fights LDL (bad) cholesterol, increase your body's ability to metabolize sugar.

6. Purslane: *(popular vegetable in China, Mexico and Greece)
Highest amount of omega-3 fats

7. Pomegranate juice:
Decreased blood pressure, improve blood flow & has high percentage of vitamin C.

8. Goji berries: *(popular in Tibet, taste like a cross between cranberry/cherry)
Highest antioxidant power of any fruit, reduce insulin resistance.

9. Dried plums:
Fights against damage to your cells

10. Pumpkin seeds:
High magnesium (doctors say those with higher levels of magnesium in their blood have a 40% less risk of early death.)

Lack of activity more life threatening than obesity

I found a great article on CNN health a few weeks ago with a similar headline as this post. It talked about the danger of being idle, and the benefits of activity for all of your organs. I found it interesting, especially since we hear so much about the health risks of obesity, to find that those who are naturally slim without working out may be actually less healthy.

I couldn't find the same CNN article, but I did find a little bit of a dated study from 5 years ago that stated the same idea. Exercise boosting the immune system, improving insulin sensitivity and increased bone density were more valuable to long lasting lives than lack of activity all together.


These findings are of public health significance because both physical inactivity and obesity have been cited by the Surgeon General as two of the top 10 public-health priorities for the nation. In this study, inactivity was a significant predictor of all-cause mortality, and overweight men who exercised reduced their risk of premature death compared with overweight men who did not exercise.
Just more proof of the overwhelming good a little daily activity will get you, and in addition, doctors in this study found that the amount and intensity of activity was not nearly as relevant as the benefits all together.

Tuesday, January 15, 2008

Video: Coping with stress

I came across the wide world of videojug through my blog hunting recently. The site is great for hosting how to type videos on almost every topic you could imagine.
Here are a few of my favorites relating to dealing with stress. You can also check out my blog post on dealing with emotions, relieving stress through creativity and dealing with procrastination.

Below is a videojug clip on how to change your life and reduce stress.

VideoJug: How To Change Your Life & Reduce Stress

Tips from the video include-
1. Exercise
2. Sleep and rest
3. Diet
4. Managing alcohol intake
5. managing caffeine intake
6. Managing smoking habits
7. Social life

Here is another few links to related videojug clips, how to recognize the signs of stress, how to reduce stress at work, and for more information on managing stress, check out the videojug stress library.

Monday, January 14, 2008

Think Before You Pink

Although National Breast Cancer Awareness Month was in October, the pink ribbon, breast cancer support campaign is still in swing. From buying a pink blender to your normal cup of coffee, hundreds of companies are donating proceeds towards breast cancer research. However, as the pink craze continues, more and more companies are jumping on the bandwagon.

As more and more companies try to string onto the trend, its important to analyze that companies roll in the grand scheme of things. Thinkbeforeyoupink.org focuses on the "pinkwashing", where companies whose products actually add to the danger of breast cancer are turning "pink" in support of the cancer. And while the image of the pink ribbon is clear, exactly where your money is going to when you buy into a pink product is often hush-hush.

Cancer, as a health concern, effects many. Giving back to cancer support in memory of a loved one lost is a common method of healing. It's important as a consumer, especially when donating that you're confident in where you put your money. If you plan on buying into the pink campaign, make sure you check out the think pink site, in particular, this link to the critical questions to ask when purchasing a pink product.

Friday, January 11, 2008

Favorite Links

Green Cleaning
Michelle over at her Quasifictional blog posted a great review on some of the green cleaning ideas. The link above has a feature on her experience cleaning a shower with half a lemon and some other simple products.

Worrying About Weights
Amber posted a great article about women fearing weights and why women shouldn't fear them.

Organic Foods
Videojug has a great library on organic food and organic living. For those health and environmentally conscious, they do a great job at showing how to grow and cook your own food in a friendly green manor.

Benefits of Coriander/Cilantro
Coriander seeds and cilantro leaves aren't the most common foods for everyone to keep on hand, but if you're looking to branch out and looking to try some new things, here is a good link to a site with 13 different benefits of the two. Some include prevention of nausea, protection against salmonella, sources of dietary fiber, iron, and magnesium.

5 Gifts to start the New Year with
Christmas may be over but if you're looking at getting a jump start this new year here is a good article on five different products that may help you on your quest to a healthier lifestyle.

Know of a blog or article that should make A Sizable Apple's favorite links? Email Dana at asizableapple@gmail.com

Thursday, January 10, 2008

Gym Etiquette

Part of the joy of being around my family is hearing stories of their latest gym escapades. My family is very athletic and at any given time someone is usually working out, or being annoyed by others who are not hip to the workout room traditions my parents are use to.

My sister came up with the idea to compile a gym etiquette guide based on some happenings she had noticed. While most of us can assume some topics that may make a list like this, I've decided to do a little digging and elaborate more on some of the maybe not so well known tips.


1. Clean up-

Wipe down machines when you're done, even if you don't think you left anything, its polite in a place where everyone shares.


2. Share-

If you're doing sets on a machine, it's nice to let others jump in between your reps. Furthermore, if you're looking to jump in, it's definitely polite to ask if you can jump in or if someone is done with a machine before taking over.

3. Re-stack the weights-

Not everyone who uses the machines will want the same weight as you. Take the weights off or reset the machine after you're through.


4. Don't hog-

Most gyms have restrictions on usage of machines during peak hours. If you're training for a marathon, best not to try to jump on a treadmill during the after work rush.


5. Keep it quiet-

Cell phone usage in the gym is beyond annoying. Unless its an emergency or a quick conversation, leave it on silent.


6. Cover up-

While you may be comfortable with your body, others may not be, dress appropriately while at the gym. This may mean shedding the sweatshirt if you're going to hop on the treadmill or buying a size bigger to cover yourself. Make sure you dress appropriately, down to the sports bra.

7. Don't glare-
This seems simple, as we've all been told it's not polite to stare, but facing others on a stationary machine for 40 minutes makes it difficult. Bring a book, pick up a magazine, find something else to focus and capture your attention. You may not realize it, but especially at the gym, and over done glance can make someone else feel very uncomfortable.


8. Don't compete-

Others at the gym aren't there as part of a group program with you. While sometimes its fun to set goals, don't make someone else your guinea pig (at least with them knowing it). Racing someone next to you, and peering over at the settings on their machine is nosy and rude.

If necessary, ask someone about their program or exercise if you're interesting, they will most likely be much more willing to share with you if you're curious instead of stalking.


9. Mirrors-

No, they aren't there to check yourself out in, but they are there for a more important reason. Injury can easily be prevented if you watch your form while exercising in the mirror. Be conscious of others usage of the mirror and don't walk in front of them if you can help it.

More so, don't be that woman who obviously doesn't understand the purpose of the mirrors and demonstrates this by checking for food in her teeth.


10. Be space conscious-

Especially if you're stretching, be aware of the area you're using. Find a spot where you won't be in anyone's way, or be blocking access to equipment. Most gyms will have seperate stretching areas, but if not be mindful of those who seem to linger near you and ask if you may be in their way.

11. Socialization-

The normal rules about polite interaction are all off in the gym. Most people are on a schedule, trying to get their workout in, and not interested in meeting someone new while they are drenched in sweat. It's ok to talk, but don't make the gym you're social event for the day, and don't plan on finding your soul mate on the machine next to you like some stories you hear.


12. Spotting & group work-

Asking someone to spot you once or twice is ok, and likewise if you see someone struggling, it's nice to offer a hand or watchful eye. However, do not bother someone with helping you consistently (or they would have come to the gym with with a friend), and don't let someone assume you are their new workout partner just because you catch the weights from falling on their chest.


In addition, if you see someone in similar stature to you working the same area, it wouldn't necessarily be rude to ask them if they would like to work with you on a partner exercise that may benefit them. However, do not make someone uncomfortable, preach or critique them.

13. Noise-

If you're listening to music, be conscious of how low it may be to those around you. Even the best headphones can
leak a little. Also, don't turn your music up so loud that you can't hear yourself breathing. I've often been next to an unbeknownst wheezy on the treadmill. If your machine has its own television, make sure the sound isn't offensive to others, also make sure the programing isn't inappropriate for others near you.

Often lifting multiple reps or heavy weights will result in some sort of grunt. It's ok to push yourself at the gym, but it's not acceptable to disrupt others around you. Save your intense workouts for when the gym dies down, or lighten up on the weights to control yourself.

Wednesday, January 9, 2008

Nutrition on a budget project

A recent New York Times article took a look at the rising price of health food. The national need for altered diet options has allowed many companies to cash in on product promises. From weight loss supplements, exercise programs and food, health companies are raking in the money we eagerly through out in hopes of changes. The want for a healthier lifestyle has allowed prices to sky rocket.

The NYT article says junk foods are better for bargain shoppers costing an average of $1.76 per 1,000 calories, where nutritious foods cost $18.16 per 1,000 calories. A study discussed in the NYT article also added that nutritious foods are more likely to increase in price, soaring about 19% in the last two years alone, as junk food continues on the decline.


Although the study doesn't surprise me, it saddens me that these facts are true. Priding myself on eating well on a budget, I find it frustrating that there's more news on rising health food costs than information on creatively managing your health on a budget.

Wishing there was more information on eating well on a budget, I've been inspired to create a reoccurring A Sizable Apple feature on creative budget and health friendly meal ideas. Please submit your favorite meal ideas to asizableapple@gmail.com and I will begin to compile occasional posts on the new nutrition on a budget project.

Tuesday, January 8, 2008

The Cost of Losing Weight

I came across an interesting article that took a look at the actual average cost of each pound lost. I had a feeling with the constant media pressure to be thin, combined with the "easy fix all" approaches of plastic surgery, promising diet pills and expensive workout programs, the result would be high. However, I was shocked to see the results of the study and realize just how much money we're willing to spend to look good.

The survey, used 2000 women (average age 23), found every pound shed will cost about $1660. The study took gym memberships, exercise tapes, supplements and food into account as well. In addition the research concluded over a lifetime, women average over $300,000 in weight loss products. The study continues to spit out disturbing facts about diet habits among the women studied.

I find the amount of money women spend on weight loss disturbing and selfish. Our society is incredibly fast paced and impatient, and now so are our health plans. Fast methods of weight loss are more publicized than the traditional exercise and balanced nutrition. With all the healthy means we've learned in health class growing up, it's disturbing that women are still turning to potentially dangerous pills, harmful habits and expensive promises.

The quote from More Magazine's editor on the study hits the nail on the head-

The reason young women can’t lose weight is because they equate dieting with not eating. They look at celebrities like Victoria Beckham and think the only way she could possibly achieve such a tiny frame is by not eating. As a result, whole generations of women have a dysfunctional eating pattern of endless mini starvation diets.


While there are means of healthy dieting, the term has now become synonymous with skipping meals, stocking up on diet pills and signing on to expensive weight loss programs. And while being health conscious and striving for a healthy lifestyle is admirable, its important to be mindful of the amount of money you're putting to this "good cause".

What do you think? How much money is too much, and where do you draw the line between going too far and accepting yourself for who you are?

Monday, January 7, 2008

Ultimate Fitness Plan: 2008

Last November I wrote about Women's Health Magazine's Ultimate Fitness Plan for 2007. Although I brought the news of their plan late, I promised to keep on my toes about new plans for 2008. As promised, here is WH's 2008 fitness plan.

The plan has a 6-month workout program, tests to gauge your starting fitness level and to track improvement, a workout log, videos, and expert advice.
Signing up for the program was among the easiest of all programs I've reviewed. The fitness program has a simple starting test to see where you stand before recommending programs.

Although the test is helpful to see where you stand, it didn't seem to be very effective in judging a starting point as some other programs have been (especially last year's 2007 WH program).
I do admire how hands on the Ultimate Fitness Program is. They provide varying workouts and allow you to plug in your reps, and the amount of weight you use.

This is a great method to keeping track of how much you're lifting, and UFP also allows you to view each exercise, with details of how to do it and what muscles groups it works. The site allows you to retake your assessment test as often as you would like to stay on top of your routine.


The one flaw I found with the 2008 plan is the lack of nutrition help. Some of the other programs I've seen have nutrition options and changing meal plans to incorporate to your routine. A fitness plan should focus on all the aspects of healthy living, and this one seems to fall short in that department.


Overall, I would suggest the WH magazine's Ultimate Fitness Plan for those who are looking for new exercise tips, and looking for a way to keep track of your progress. If you're looking at starting a healthy lifestyle for the new year all together, I would suggest looking at the
Discovery Health National Body Challenge, I've posted a review here.

Friday, January 4, 2008

Favorite Links

Food/Overeating Addictions
Here is a great article that dissects the behavior behind eating. It looks at the habit of overeating as addicting instead of food itself. I couldn't help use my roommate's beautiful picture along with this post as well.

US Health Department 119 Steps
This is a link to the US department of health and human service site. The page has 119 small steps for making healthy changes in your life or the life of your family. Definitely worthy of printing out and posting somewhere where your family will see it, and maybe even worthy of rewarding for each step completed!

Health Benefits of Garlic
This quick article explains some of the benefits of keeping garlic in your diet. Turns out the little cloves can be quite powerful in fighting cancers.

25 Ways to Exercise in 10 Minutes
Here's a really nice breakdown of several different ways you can workout when you find a little downtime in your day. (Check out my post on burst exercising for more reasons why these mini workouts could do you good.) This site does a great job of breaking down your 10 minute minis into different time frames, like while watching tv, waiting in line, traveling, at work or around the house.

Eating Naked

When was the last time you ate naked? This article takes a good look at all the additives, condiments and flavors we can't live without on our food. Cutting down extra salt, and other extras can save you hundreds of calories throughout the day.

Know of a blog or article that should make A Sizable Apple's favorite links? Email Dana at asizableapple@gmail.com

Thursday, January 3, 2008

National Body Challenge 2008

Every year we look for new ways to help us with our resolutions. One of the most popular resolutions is to lose weight. In November, I updated about Women's Health Magazine's 2007 Ultimate Fitness Plan they devised to help participants keep on a healthy track for the year. Although I found the plan towards the tail end, I promised to look for another program I thought would be equally as helpful for those looking to start out the New Year right.

I came across a
Discovery Health program for 2008 called the National Body Challenge. According to the plan, they take your current statistics and offer you a personalized program with breakfast, lunch, dinner and snack options as well as an alternating fitness plan. They work with your preferred diet and current level of fitness to create your specific plan.

Another interesting feature of the program, is their Free Bally Fitness Center Pass. Although I have yet to truly look into this aspect of the program, the information I've read states each person who signs up for this program will receive an 8 week free pass at Bally's. While this won't nearly last you the entire year, it would be a good start to getting on track for the year and potentially lead to a full year membership.

In addition to their nutrition, fitness and progress checking options, the program has tons more to choose from. There are videos, new weekly features, support stories and connections, mind, body and spirit articles and features, as well as updates from a doctor, games, recipes and reminders. Because the program is run through Discovery Health, they have a guide of Discovery Health programs on television that match up with more healthy education.

There's also access to the Discovery Health store where you can take a look at different products, for additional help on your quest.
For those already stuck on their current fitness programs, or not quite interested in all that the Discovery Health Program has to offer, I'd still highly recommend signing up for the program. If nothing else, you will have access to a fully planned menu at all times that you can tweak to your liking.

You can also continue checking back with your measurements to determine if you're in a healthy zone or not. And if the Bally's free pass idea doesn't excite you, you may be able to pass it off to a friend. The program is great for those on a budget, because you could ultimately use your Bally's pass during the colder months and continue your workout routine outdoors when the weather turns nicer.
All in all, the program looks very promising. Discovery Health offers so many opportunities to get on track, take advantage and poke around on the site!

Wednesday, January 2, 2008

Diet Sabotage

As much as you are looking to succeed with your weight loss goals, friends, family and co-workers may not be so interested. Although most diet sabotage is unintentional, your loved ones may be uneasy as you alter your lifestyle, or may be jealous of the time you spend at the gym instead of with them.

Diet sabotage may stem from fear that your new habits will change your current relationship with your loved ones. Your husband may fear that your healthy habits will change your appearance making him somewhat uncomfortable with the visual balance in the relationship.

While these comments and acts may be occasional and unintentional, they can be detrimental to your goals. Comments like, "I don't want my wife to be wasting away on me," or "one piece one hurt," are all verbally slanted to push you off track. Co-workers may attempt to save the last donut after lunch for you or place candy bowls near your desk tempting you. Friends may ask why you don't eat their meatloaf anymore, or be upset when you stop attending taco night.

Committing to healthy changes is a very admirable decision. While at first it may be difficult for friends to understand why you can't stay for dessert, a little explaining and time will help. Explain to your family that you need help with your goals to make it to a healthy weight. Tell your significant other that you're not going anywhere and encourage them to join you on your quest to a better lifestyle.

Like when anything new is introduced to routine, its important to be open and explain your decisions, and also be aware if the actions of others stem from misunderstanding or true sabotage.

Tuesday, January 1, 2008

New Years: The Best of A Sizable Apple

Readers-
A very happy start to 2008 to all! The New Year is notorious for meticulous resolutions and goals that we just aren't prepared to handle at any other time of the year. To celebrate the season, here are a few of my favorite posts from the past 5 months, to help you with all your new resolutions:


The best of A Sizable Apple Fitness:

* Get ahead of the masses with these 10 tips from trainers.
*
Here are some great tips for getting the most out of your workouts.
* Don't over do it! I wrote this one on
over exercising back in September with New Years in mind.
* If you're new into the world of gyms (or want to be) check out this post on
choosing a fitness center.

The best of A Sizable Apple Health:

* Proof that this year you can manage your budget and eat well with my nutrition on a budget post.
*
Here's a way to get your snacks in without going overboard.
* Know where your starting points with my posts on
personal calorie counters and a body mass index calculator.
* If you're looking to change some unhealthy habits, start with this guide to
portion control.

The best of A Sizable Apple Links:

* What better way to start the New Year than getting the most out of every minute? Here's one of my favorite links,
25 ways to get fit in 10 minutes.
* A must read article for anyone thinking about going the personal trainer route this year. Make sure your trainer knows his stuff, with
this guide.
* Here are 10 great tips to making your fitness goals a reality.