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**The Healthiest Grains, Beans, and Nuts**
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Diet and Nutrition
"1. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost.
2. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
3. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber.
4. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for an afternoon pick me up.
5. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber."
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created by
jillybean
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saved on 4/13/2008
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2
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19.3
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100 %
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Ten Tips For Runners
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Endurance
"I posted this as a comment to the Runner's United group, but thought it would be useful for others.
This is a small collection of tips & techniques that I use based on various research I've done over the last couple of years. When I started running semi-seriously, I was probably around a solid 9 min/mi and using these techniques I've gotten to the point where I can do a 6:30 min/mi for about 6 miles - after that I creep up to an average 7:30 to 7:45 min/mi for the rest...
1. Make sure you have the right shoes.
2. Focus on good running form (including being "mindful" and recognizing your "ebb and flow" - hehe see my other tips).
3. Do lots of cross training, including strength training and cardio.
4. Know what to drink and when to drink it.
5. Rotate between these types of runs: sprints/intervals, short/medium runs at 110% pace, long runs at whatever pace (going for endurance)
6. Find challenging routes that include hills and possibly some trail running.
7. Don't run two days in a row ('cause I want to save my knees for later - you youngsters can do as much as you like - but you will pay for it later! ;)
8. Always sprint at the end of a run, for 100 yards or more.
9. Always warm down, e.g. walk for 100 yards after your sprint.
10. Bring your iPod ;) Unless you run with a partner - if that's the case run with someone faster and try to keep up!
That's enough for now. I'd be interested in tips from others as well. Happy running!!"
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created by
plucky
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saved on 4/6/2008
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5
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28.2
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100 %
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Tips for adding fiber to your diet
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Diet and Nutrition
"* Take it slow, and don't forget to hydrate. Increase fiber gradually while also increasing water consumption to prevent excess gas and bloating. Without adequate hydration, fiber can actually aggravate rather than alleviate constipation.
* Pick whole grain foods with fiber instead of refined carbohydrates. Try the new whole grain products in your local store; the whole grain pasta is pretty good.
* Begin your day with a fiber boost. Choose breakfast cereals with at least 3 grams of fiber per serving.
* Pick high-fiber snacks when the midday munchies hit. Avoid high-calorie, high-fat and low-fiber vending machine options.
* Load up on beans. Eat at least one serving a day.
* Bake your own high-fiber goodies. Get creative and try some whole grain flours in your recipes."
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created by
jillybean
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saved on 4/6/2008
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2
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11.5
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100 %
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TOP 20 WORST THINGS TO EAT WHILE OUT.... MUST F'N READ
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Diet and Nutrition
"1. Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes
1,540 calories, 77 g fat (9 g trans fat) 198 g carbs, (109 g sugar)
2. Carl's Jr. Double Six Dollar Burger
1,520 calories, 111 g fat
3. Chili's Honey Chipotle Crispers with Chipotle Sauce
2,040 calories, 99 g fat, 240 g carbs
4. P.F. Chang's Pork Lo Mein
1,820 calories, 127 g fat 95 g carbs
5. Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 calories, 78 g fat 215 g carbs
6. Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz)
900 calories, 10 g fat, 183 g carbs, (166 g sugar)
7. Chicken Selects Premium Breast Strips from McDonald's (5 pieces) with creamy ranch sauce
830 calories, 55g fat, (4. 5g trans fat), 48 g carbs
8. On the Border Dos XX Fish Tacos with Rice and Beans
2,100 calories, 130 g fat, 169 g carbs, 4,750 mg sodium
9. Ruby Tuesday Bella Turkey Burger
1,145 calories, 71 g fat, 56 g carbs
10. Macaroni Grill Double Macaroni 'n' Cheese
1,210 calories, 62 g fat, 3,450 mg sodium
It's like feeding your kid 1 1/2 boxes of Kraft mac 'n' cheese.
11. Chipotle Mexican Grilled Chicken Burrito
1,179 calories, 7 g fat, 125 g carbs, 2,656 mg sodium
12. Uno Chicago Grill Chicago Classic Deep Dish Pizza
2,310 calories, 162 g fat, 123 g carbs, 4,470 mg sodium
13. On the Border Grande Taco Salad with Taco Beef
1,450 calories, 102 g fat, 78 g carbs, 2,410 mg sodium
14. Quizno's Classic Italian (large)
1,510 calories, 82 g fat, 3,750 mg sodium, 106 g carbs
15. Lonestar 20 oz T-bone
1,540 calories, 124 g fat
Add a baked potato and Lonestar's Signature Lettuce Wedge, and this is a 2,700-calorie blowout.
16. Pepperidge Farm Roasted Chicken Pot Pie (whole pie)
1,020 calories, 64 g fat, 86 g carbs
17. Worst Pasta
Macaroni Grill Spaghetti and Meatballs with Meat Sauce
18. On the Border Stacked Border Nachos
2,740 calories, 166 g fat, 191 g carbs, 5,280 mg sodium
19. Worst Starter
Chili's Awesome Blossom
2,710 calories, 203 g fat, 194 g carbs, 6,360 mg sodium
20. Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 calories, 182 g fat, 240 g carbs"
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created by
mattmean
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saved on 3/29/2008
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2
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20.8
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100 %
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Increase Diaphram Strength - Increase Athletic Performance
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Endurance
"Diaphram strength can help you breathe better, especially when participating in exercise activities, such as lifting, running, and other sports. Most people, probably 99.9% totally ignore the diaphram, but I have read several articles supporting the importance of working the breathe-machine.
To work your diaphram, lie on a bench (feel free to make variations to this exercise) - rest a 45 lb plate on your chest and take deep breaths to get a full "range of motion" from your diaphram.
Strengthening your diaphram will help you increase oxygen intake that is necessary when performing at your maximum. Thus aiding both strength and endurance."
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diaphram, breathing, oxygen, athletic performance
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created by
ryan
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saved on 3/29/2008
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5
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35.8
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100 %
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Optimize your workout
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General/Other
"Sometimes we get so busy, just fitting regular exercise into our schedules is a major accomplishment. But there really is a "best" time to workout - and a best place as well. I try to follow these guidelines whenever possible.
1. Exercise in the Morning
A Recent Study showed that after one year, 75% of the morning exercisers stayed with their fitness and health program. Compared to only 25% of those that worked out in the evening. Exercising early gets you moving and energized as well not allowing yourself to find 1,000 excuses at the end of the day on why you can't work out.. "I am TOO Tired"... "I am TOO Busy"... "I am TOO far from the gym"... You know!
2. Exercise at Home
A Recent study by the University of Florida in Gainsville found that those that worked out at home lost more weight than those that trained at a gym. The reason? You are less likely to skip workouts when you do not have to travel to a place to workout. There are NO EXCUSES when the gym is at home.
3. Exercise Outdoors
Anything you do outside brings the elements, wind, hills, and other variables, into play... Plus changing scenery prevents boredom. Staring at the same 4 walls or even watching tv on a treadmill just isn't the same as experiencing the great outdoors. If you do train inside, I recommend changing machines frequently if possible to keep things FRESH."
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workout, morning, outdoors
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created by
runningbear
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saved on 3/29/2008
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3
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12.6
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100 %
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CLA may help in the fight against fat.
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Diet and Nutrition
"Conjugated Linoleic Acid (CLA) has only been used by bodybuilders and fitness athletes for a couple of years now. The initial results and the early University Studies are very promising.
CLA is actually a form of fat; that’s right, fat. It’s one of the so-called “good” fats and it’s found naturally in dairy products, lamb, and red meat. The problem, of course, is that these foods not only contain the “good” and beneficial CLA, they also often contain large amounts of “bad” or saturated fats.
Supplementing with CLA, on the other hand, should provide all the health and fitness benefits without the drawbacks of the saturated fats found in the foods themselves.
Although it’s still not fully understood, CLA likely works by helping to regulate protein and fat metabolism in the body. This in turn can result in a reduction of overall body fat and an increase in lean muscle mass. Sounds good to me!
In animal studies, CLA has also been shown to protect against many different types of common cancers and to help prevent heart disease. CLA may also play a role in supporting immune function. I know in my own case I seem to get far fewer colds when supplementing with CLA.
Bottom Line: I find CLA to be an excellent support supplement for individuals interested in promoting lean muscle mass, fat reduction, and overall health. Check out http://www.firstcoastnutrition.com for some great deals on CLA."
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cla, nutrition, fitness, exercise, bodybuilding
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created by
MatthewCole
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saved on 3/29/2008
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3
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14.2
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100 %
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Make Your Legs Unbeatable (Women)
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Strength Training
"Like they say in that pantyhose commercial, nothing beats them. But if your goal is to get that great pair of legs, that’s precisely what you may have to do to achieve your gam goals: Beat them silly.
One such exercise that could get you kickin’ like a Vegas showgirl is the split jump. This vigorous regimen is not only ideal for building strong, shapely legs, it is also guaranteed to quickly get the heart and blood pumping.
With your feet only a few inches apart, take a dumbbell in each hand. Step forward with one foot, keeping your back straight as you lunge toward the floor. Your front knee should be at a 45-degree angle as your back heel should roll off the floor. Then, exploding off the ground, switch your legs in midair and land with your opposite foot on the floor. Repeat the motion for a set of 10 (on each leg).
Beware! You will feel the impact almost immediately."
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women, workout, exercise, legs
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created by
MatthewCole
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saved on 3/29/2008
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4
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21.4
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100 %
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Balls That Could Be The Remedy For Your Workouts.
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Strength Training
"The attic door swings open.
Behind the ancient bumper pool table, beside the old Zim-Zam set and underneath the ugly pair of K-Tel skis lies a round, leathery object covered by two decades of dust. At first, it looks like an old, warn soccer ball or volleyball.
But to many fitness trainers around the world, that simplistic medicine ball is the answer to all their workout prayers.
Once an invaluable training tool for track athletes, fitness fanatics, and prizefighters, the medicine ball has been revamped from dormancy and is once again regarded as a workout favorite for many trainers.
The value of the medicine ball is that it targets your core strength – or the area that includes your back and your abs. Strengthening your core will directly fortify the joints in your elbows, shoulders, and knees, thus providing more raw power for your arms and legs.
So to put that old training tool back to use, try these abdominal exercises with the use of the medicine ball:
LEG RAISES: Get flat on your back and place your arms by your sides. Holding the medicine ball between your lower legs, slowly raise the ball until your legs are arched upward at an angle of 45 degrees (or approximately two feet off the floor). Slowly bring your legs (and the ball) back toward the floor as you squeeze your abs, stopping just an inch or two before hitting the floor. Repeat the motion for as many repetitions as you can.
SIT-UPS: Bend your knees slightly, keeping your feet flat on the floor as you lie on your back. Holding the medicine ball directly out in front of you, slowly lift your shoulders off the floor, lifting your upper torso until it’s bent at a 45-degree angle. Slowly let your back drop down to the floor before repeating this motion as many times as you can.
For an upper-body exercise, try this exercise to strengthen the triceps and the chest with the use of the versatile medicine ball:
PUSH-UPS: Place your hands atop the medicine ball with the ball directly underneath your chest. Your hands, obviously, will be placed close together. Your legs should be straight back with your toes planted straight into the floor. Push your torso straight up from the ball until your arms are fully extended. Then slowly lower your upper body until it nearly touches the ball. Repeat this motion as many times as you can for a great chest and triceps workout."
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medicine ball, exercise, workout, abdominals, abs
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created by
MatthewCole
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saved on 3/29/2008
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2
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10
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100 %
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