Drink Milk if You Want Weight Loss

Milk: the Perfect Post-Workout Drink

 

YOUR DAILY DIET TIP

By Leah Greenbaum, Special to Lifescript

Published September 05, 2012

 

Next time you finish a tough workout, you may want to reach for Nesquik instead of Gatorade. One study shows that muscles recover more quickly when a person drinks low-fat chocolate milk after strenuous exercise, rather than high-carbohydrate recovery beverages.

In a James Madison University study, 13 male college soccer players trained for a week, drinking either chocolate milk or an energy drink branded as a “recovery beverage.” While both groups performed and rated their muscle soreness similarly, the milk-drinkers had far lower levels of cretine kinase, an indicator of muscle damage. Researchers say the chocolate milk has an ideal ratio of carbohydrates to protein and was more effective in repairing muscle damage.

Other studies suggest that when consumed after exercise, milk's blend of high-quality protein and carbohydrates can help refuel exhausted muscles. Milk also rehydrates the body, and is packed with essential minerals such as calcium, potassium and magnesium that need to be replaced after strenuous activity.

The two-hour window after a workout is a crucial, yet often a neglected part of a fitness routine. A good recovery routine should replace fluids and nutrients lost in sweat, and help muscles recover.

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My Thoughts

 

Okay, I'm letting the cat out of the bag.  Actually, I'm letting 2 cats out:  I've been working out (finally!) and I have not been drinking milk.

 

Well, the workout is far from strenuous.  Still, I'm getting some weight loss success here.  Strenuous or not, the workouts are "working out".  But, I'm sure my muscles are freaking out, too! After years of being sedate, inactive, undisturbed - my muscles are creaking (literally)!  However, I shouldn't let my muscle pains stop me from my weight loss attempts.

Therefore, I'm making sure I get milk later.  Today is groceries day.  I don't buy much but I spend more than an hour doing my groceries - making sure I walk quickly through all the aisles.  Another weight loss strategy of mine.  And that, is the 3rd cat I've let out.  What am I talking about?

Is Exercise More Important Than Diet?

Diet or Exercise - What's More Important?

YOUR DAILY FIT TIP

 

By Jorge Cruise

Published September 03, 2012

 

 

Fitness is important, but remember to pay attention to your diet too. What you eat is 80% percent of your health, so try to eat no more than 15 grams of sugar and 6 servings of carbs a day.

Why? Some researchers now say that diet – not exercise – is the key to losing weight. A Loyola University Health System study compared African American women in Chicago with women in rural Nigeria, and found that the Windy City women weighed an average of 184 pounds – 57 pounds more than their Nigerian counterparts. The researchers had predicted that the thinner Nigerian women burned more calories because they were more physically active, but they were wrong! They found that the two groups actually burn the same amount of calories a day, suggesting that their physical activity levels are equal.

So why are Nigerian women slimmer? Because Nigerian women eat foods high in fiber and carbs and low in fat and animal protein. In contrast, almost 50% of a Chicago woman’s diet is comprised of fat. Deep dish pizza may taste great, but it wreaks havoc on your waistline. So ditch the fatty, processed foods – it’s critical to your weight-loss goals.

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My Thoughts

 

If you're for weight loss, and not weight gain, how do you feel about this news?  I think it depends on how much you want weight loss instead of weigh gain.

 

Personally, I feel happy about this news that if I want weight loss and not weight gain, I should focus more on my food in take. Obviously, I'm not an exercise buff.  I always find one excuse or another.  I try to squeeze in some dancing and dumbbells.  I would prefer walking but it's too much effort to go out.

But, I've been steadily losing pound and inches the past 3 months.  It seems that my weight loss and not weight gain goal is going to be a success-despite the small amount of time I give for physical activity.   The reason for my weight loss and not weight gain is in the food that I eat.  More fiber, almost no sugar, nothing fried and all.  I think if I can give up my love for bread, I would have lost more weight.

Even with the carbs, though, my weight loss, and not weight gain, goal is well on it's way.  And this is because I load up on fiber.  Veggies and fruits, whole wheat bread and brown rice, things non-fat.  Protein is necessary but I hardly ever eat meat.  Fish and eggs do the trick.

So, for weight loss and not weight gain, exercise is important.  But healthy food choices do the trick.

In Weight Loss, For Matters

Form Matters

YOUR DAILY FIT TIP

By Jorge Cruise

Published February 19, 2012

 

I can’t stress enough the importance of good form. When you perform an exercise the right way, you’re concentrating the stress on the muscles you’re attempting to work. And that’s the way it should be. For example, when you do a biceps curl with proper form (keeping your elbows tucked in to your sides and lifting the weight with muscle strength rather than momentum) the full force of the exercise is targeted only on your biceps. If you compromise your form, you allow other muscle groups like your shoulders or your back to support the weight. Bad form, therefore, cheats you out of a truly effective workout.

Not only is bad form a waste of time spent in the gym, it could even lead to debilitating injuries that may prevent you from working out for weeks on end! And that’s a risk you don’t want to take. If you’re not sure how to use proper form, enlist the help of a personal trainer or helpful staff at your local gym. Even a one-hour tutorial is worth the cost – time and money – it will save you later.

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My Thoughts

 

We hear these often enough from exercise videos: keep your back straight, chin up, tummy in, level arms, etc.  And this is why.  Better take heed, then. Otherwise, the exercise is simply a waste of precious time.

A Fitness Journal?

Journal Your Journey

YOUR DAILY FIT TIP

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

Published November 04, 2011

 

Tracking your workouts in a fitness journal is a great way to keep on top of your progress. It’s easy to lose sight of your fitness goals when you can’t see how far you've come. Motivation to continue with your exercise program usually comes from seeing the fruits of your labor, but visible results often take at least 2-4 weeks to start showing.

Instead of waiting for changes in your body, keep a fitness journal. Each time you exercise, jot down exactly what you did, including how many reps and sets you actually completed and at what weight, or how long you spent doing cardio. Be specific. It’s also good to write personal notes to yourself, such as, “I felt tired and had a hard time today,” which can explain why your performance was less than stellar, or “My energy was so high today that I had the best workout ever!”

Then, come back to that information a couple of weeks later. You may be surprised to see that on week one you could only complete 10 push-ups, whereas on week three you completed all 20, and then some! Keeping a workout diary is a simple and tangible way to see how much you’ve progressed and it will help you to stick with your goals longer.

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My Thoughts

Mine's empty, okay?  I'm all for weight loss.  But it seems weight gain is the order of the day for me. The only exercise I get these days is up and down the stairs - to get something to eat.  Double whammy!

Sexy Shoulders?

Strong Shoulders Are Sexy
YOUR DAILY FIT TIP
By Carly Young, Special to Lifescript
Published September 06, 2011

If you're a woman with a muscular frame and tend bulk up easily, be proud of yourself! Your strong frame makes you a great athlete, and you often see results from a new weight-training routine in as little as a week. However, you may feel that you lack a more feminine physique.

To really put the finishing touches on your muscular frame, add a stretching routine to your regular workout. Not only will stretching help you become more flexible, it will also help your muscles to recover from your workout, making sure that you’re ready to meet the demands of a challenging exercise routine the next day. If you’re worried about bulking up, stretches that also tone your body are ideal to help you firm up without adding bulging biceps. Many yoga poses will challenge your body and help you firm up without the use of a barbell or dumbbells. As a bonus, yoga will teach you to love your body and appreciate your strength even more.

Just remember that no matter how many stretches you do, you’ll never be able to change your fundamental body shape. So instead of fighting your genetics, make a list of all the ways your physical form helps you in your daily life. Broad shoulders and toned arms make it easier for you to carry a backpack, swim faster or lift up a child. Don’t be ashamed of your strength and your muscles – they’re what make you fit and beautiful.


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MY THOUGHTS

Don't be ashamed. Don't fight it.  Still, take care of shoulders.  Bulky or not, shoulder injury is bad.  So, be careful.  Sexy is good.  Healthy is better. 

Stretch Your Lower Back

Cobra Cue: Stretch Your Lower Back
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published August 16, 2011

http://www.lifescript.com/Body/Shape/Fit-tips/Cobra_Cue_Stretch_Your_Lower_Back.aspx?utm_campaign=2011-08-16-87986&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_Cobra_Cue_Stretch_Your_Lowe&VID=87986&FromNL=1&sc_date=20110816T000000

Back injuries are common in exercisers and manual laborers. Why? Because lifting, moving and being physical in general can be tough on your back. This is especially true if you don’t take time out to strengthen and stretch your lumbar spine. Instead of setting yourself up for injury, take a few minutes each day to lightly stretch out your lower back.

The cobra is a great stretch that can be modified for beginners or tailored for advanced fitness buffs. Lie on your stomach (face down) and place your hands, palms down, next to your shoulders as if you were going to do a pushup. Keeping your hips and legs on the floor, slowly push your upper body off of the floor, using your arms to lift you (you’ll feel it in your triceps). Push up until you feel the stretch in your lower back and hold for 20 seconds. Stretches should only be done to the point of mild discomfort, never to pain. Lower yourself back to the floor, and repeat once more for a deeper stretch. Never force yourself into a deep stretch if your body can’t handle it. If you can’t push up very far or if your hips start to lift off the floor before you can stretch completely, your lower back is too tight.

Perform this stretch once or twice daily for a week, and then continue it at least once every two to four days.

MY THOUGHTS

I think I'd opt for a massage to ease lower back pain.  In any case, losing weight will lessen back pain considerably.

LOSING WEIGHT WHILE WATCHING TV

The Couch Potato Workout
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published August 09, 2011
From www.lifescript.com

Is watching too much television one of your major weight-loss hurdles? It’s easy to get into a routine of scheduling your life around your favorite TV shows each week, which can also easily get in the way of your weight-loss goals. You didn’t go for a run Sunday night because Desperate Housewives was on, or you missed out on the hike your friends took this weekend because the big game was on.

If watching TV has become an addiction for you, it’s time to exercise some self-discipline and cut down on how much time you spend in front of the tube. How much is too much? A healthy adult should watch no more than one or two hours of television a day. So if your TV habit is way over that mark, it’s time to take a break.

But for those shows that you just can’t miss, make TV time work for you. Take a cue from the authors of “The Commercial Break Workout Book” and use TV downtime to your advantage. Make it a goal to complete 10 pushups and 20 sit-ups during every commercial break, or try jump roping for the entire break. There are easily five, 5-minute breaks during a 1-hour TV show, which means you can get a 25 minute workout in without having to drive to the gym. Watch two 1-hour shows and you almost have a full hour of exercise in for the day! Turn your guilty pleasure into a healthy pasttime, and you can take the guilt out of watching TV.

MY THOUGHTS

A TV addict?  You can't make that en excuse for not losing weight.  This is good advice.  Better start taking it.

SWIMMING FOR EXERCISE

Your Weight-Loss Solution: Swimming for Exercise
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published July 13, 2011

Many people think that swimming for exercise will not help you lose weight. This has possibly been sparked by the idea that we require body fat to insulate us in cold water, suggesting that swimming will help us pack on muscle without burning much fat.

But Olympic swimmers aren’t practicing in boiling water. Swimming actually helps you keep in great shape. Michael Phelps famously described taking in about 12,000 calories per day, so it seems that swimming can keep off the pounds. Otherwise, he would have gained about 25 of them by the time he won that eighth gold medal in 2008.

Swimming for exercise is a great option for people with arthritis or balance issues that can limit their ability to perform weight-bearing exercise. Water-based exercise can be done individually, but if you enjoy exercising with a group, multiple classes are available. For people who don’t enjoy swimming but like being in a pool, just walking back and forth in the shallow end burns calories and aids weight loss.

Swimming can help you lose weight just as effectively as walking. Researchers have found that both walkers and swimmers can lose a similar amount of weight in three months just from exercising three times a week.

Always look up,
Jamie

MY THOUGHTS

Get me to a pool, ok? Get me to a pool.  It's so hot around here weight loss will be the last thing on my mind when I get near a clear, cool body of water.

RUNNING FOR WEIGHT LOSS

The Combo That Can Make Anyone a Runner
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 15, 2011

Running is one of the best calorie-burning exercises you can do. But if you're an out-of-shape beginner, running can feel next to impossible. That doesn't mean it's not for you - it'll just take a bit longer to work up to it.

If you’d like to join the elite group of proud runners, but need to ease into it, try doing a walk-run interval combo to start. For example, on week one, aim to walk for five minutes and run for just 1-2 minutes (depending on what you can accomplish with moderate effort and while keeping good form), and then keep repeating the cycle. Do this at least 3-5 days a week for the best results. If you can only start out with three days a week, work your way up to four and then five days.

You may feel frustrated at first having to walk instead of run, but remember: You must build a healthy base of fitness before you can accomplish more difficult feats. Give the walk-run interval combo a try and by week two you should be able to run at least twice as long as you could the week before. Keep adjusting your walk-run intervals each week as your body adapts. In just 8-12 weeks, you could be running a 5k or 10k with ease!

See, it wasn’t that hard after all.

MY THOUGHTS

1-2 minutes running?  That should be manageable.  I should do this to cut my walking time.

BAN THE BREADBASKET FOR WEIGHT LOSS

Your Weight-Loss Solution: Ban the Breadbasket
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 30, 2011

Restaurant bread is generally high in calories and low in fiber – it will not fill you up as much as other foods. Also, we tend not to really “count” the bread we eat before our meals as part of our dinner, and this can lead to eating too much. Consider some strategies for reducing the breadbasket’s impact on your diet: Ask for the breadbasket to be half filled, or take just one item and then have the waiter remove the basket. Avoid butter and even olive oil - they add unwanted calories. Or just ask your waiter not to bring the basket to the table at all.

The typical restaurant customer eats at least two breadbasket items per meal, which runs you at least 300 calories each time you go out. It’s estimated that 40% of people eat out at least three times per week. Think about those business lunches with clients or meals at family restaurants on the weekend – that’s a lot of bread. Try multiplying the number of breadbaskets you come in contact with each month by 300 calories, and enjoy the savings in turning them away.

Always look up,
Jamie

Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.

To learn more about the Flex Diet, visit  TheFlexDiet.com.

MY THOUGHTS

Do I really need to give up those breadbaskets?  Or maybe sample 1 or 2 and not gobble up the whole thing - including the basket!

DANCE FOR WEIGHT LOSS

Dance Your Booty Off
YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 24, 2011

Dancing is a full-body exercise that can really tone your body from top to bottom. If you have weight to lose or just want to sculpt beautifully lean muscles, and the treadmill just isn’t your thing, get your groove on. Got two left feet? Don’t worry, you don’t have to go to a club or embarrass yourself in public. You can dance in the privacy of your own home! Pop in your favorite CD (may we suggest Dancing Queen by Abba?) or choose from a variety of dance workout videos. You can find everything from Brazilian and hula dances to the Cha-Cha.

And if you really do have two left feet, it surely wouldn’t hurt to learn a few new dance moves. For those of you who are social butterflies and love to show of your dancing skills, head to the nearest club. Or try a group dance class at your gym. Variety is the spice of life, so don’t get stuck in a rut with one kind of dance. Take a swing class and sign up for an African dance routine next week. And remember, when all else fails (the video you ordered hasn’t come yet or the class you signed up for was moved to next week), you can always flip on the radio and boogie down at home.

Just don’t forget to shut the blinds.

MY THOUGHTS

Okay!  For now, my most immediate dream is to own a Wii.  The kids have it and I love hopping on it.  I can hardly understand what it's saying (it's Japanese).  But it definitely helps shed off pounds.  I need to eat right, of course.

DON'T EXERCISE QUICKER FOR WEIGHT LOSS

For a Healthy Ticker, Don't Exercise Quicker
YOUR DAILY FIT TIP
The Lifescript Editorial Staff
Published May 23, 2011

It’s no surprise that exercise is good for your heart, but research suggests that endurance training is the preferred form of exercise for better long term heart-health. Endurance training simply refers to low-intensity, high-duration exercises like walking or swimming. It differs from interval training, which is defined by short periods of high-intensity energy bursts followed by a period of rest.

Studies show that those who perform endurance activities regularly have a reduced chance of heart failure, because these activities can help prevent the heart muscle from stiffening. And as an added benefit, adding endurance activities to your workouts can help you burn more calories and lose weight, which also reduces your risk of heart disease.

Take a long walk in the morning to watch the sun rise or hit the pool in the afternoon to cool off. Also, make sure that you’re eating the right foods.


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MY THOUGHTS

My prayer is that God will continue to provide me with a 'safe' place to walk.  I like it.  So far, the longest walk I've had is 32 kms.  And I feel I can do more.

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RUN FASTER FOR WEIGHT LOSS

Run Faster, By Leaps and Bounds
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published May 17, 2011

Training for speed is no cake walk, but it could make the difference between completing a race and competing in a race. There are a number of things you can do to become faster, but you won’t find “do the same old program you’ve always been doing” on the list.

You can’t expect to run fast in competition if you don’t run fast in practice, which means that strength and endurance training won’t make you faster. Instead, try adding intervals to your training regimen. This can be as simple as adding hills or sprints to your normal routine. Running uphill makes you work twice as hard, which builds strength, power and speed. Surprisingly, running downhill can also improve your speed.

Add plyometric (explosive movement) drills to your workouts to increase power, coordination, agility, and speed of movement. “Bounding” is a good example of a plyometric drill that can help you run faster: As you run, push forcefully off the ground with your feet for each step you take. This exaggerated version of running will have you literally leaping as you run. This improves both your explosive power and speed.

If you decide to follow a speed-training regimen, just keep in mind that it's especially hard on the body and shouldn’t be done on consecutive days.


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MY THOUGHTS

Maybe I'm ready to do this.  I've been walking around for 2-3 hours everyday for the past 13 days.  Leisurely walking.  Brisk walking. Today I walked on some rough road.  I thinks it's time.  To jog a little.  That would be some leap for someone who had been sedentary for a really long time.

GETOVER WEIGHT-LOSS BLAHS

Get Over the Weight-Loss Blahs with Adventure Fitness
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 15, 2011

If being cooped up inside of a gym for an hour isn’t your idea of a fun way to spend an afternoon, you sound like you might be more of the adventurous type. And lucky for you, being adventuresome burns a lot of calories!

Whether you’re on vacation or just getting away for the weekend, adventure fitness is an exhilarating way to burn extra calories, lose weight and buff up. Just one hour of your favorite adventure sport can burn more than 500 calories, and you’ll be having such a great time you won’t even know you’re doing your body good!

Take scuba diving, for example; one hour of swimming around in your scuba gear will burn more than 500 calories, and that doesn’t even include all the calories you burned lugging your equipment on to the boat or to the dive site. Snorkeling burns an easy 350 calories per hour while windsurfing and body surfing can each burn up to 300 calories. If you’d rather be on the water than in it, sailing and kayaking burn 340 calories an hour each, while paddle boating at a leisurely pace burns up an easy 200 calories.

Instead of letting the fitness “blahs” get in the way of your weight-loss goals, take your workout outside and make an adventure out of it. You’ll be burning mega calories while you have fun, and there’s no better formula for weight loss than that!


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MY THOUGHTS

Why does adventure fitness have to be in the water?  The only body of water near me at the moment is the biggest river I've seen.  People are fishing.  But no swimming.  Even if I find that ocean, I'm not daring to take a dip in this weather.  And I don't have scuba equipment.  Because I don't know how to scuba dive.  I'm sticking to walking.  Getting lost (almost) is an adventure all by itself.  I burn more calories when I get lost.  Because it takes me longer to get back from where I started.

LOVE THE EXERCISE FOR WEIGHT LOSS

Love the Exercise You Do
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 13, 2011

Why isn’t your exercise program working for you? Probably because you never do it! Studies show that the #1 problem with losing weight is not the diet or fitness plan itself, but rather a lack of follow-through.

The real key is to find an exercise you enjoy. That way you'll look forward to your workouts rather than dreading them. More importantly, you'll be more likely to do them rather than finding inventive ways of avoiding them.

You don't have to get on a treadmill if you don't like it. Bike, swim, hike, walk, dance, climb, or do whatever you love to do – just make sure you move! You can even play tag if you want, as long as you keep moving and work up a sweat. The more you exercise, the more weight you’ll lose, and the happier you’ll be because you aren’t torturing yourself with needless hours of exercises you hate to do.

Whatever you choose, just stick with it!


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MY THOUGHTS

The 'stick with it' is the hard part. I like walking. But i find I get motivation from walking the path I've never walked before and challenging myself not to get lost.  So, as soon as I get comfortable with a path I hardly ever notice it at all, I seek another path. 

SWIMMING FOR WEIGHT LOSS

Swimming is Trimming!
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published May 09, 2011

When’s the last time you hopped in the pool for a good workout? The sparkling blue water in that pool is good for much more than loafing. Swimming isn’t just child’s play. Taking a dive into the lap lane is a great form of cardiovascular exercise that can trim pounds and help you maintain a healthy weight. You can burn 300-400 calories in just 30 minutes of doing laps.

If you have yet to learn how to swim, or need tips on how to keep breathing while you swim laps, sign up for a class at your local YMCA or gym. If you already know how to stay afloat, just remember: It’s not your amazing skills that are keeping you buoyant in the water. Fat floats, muscle sinks. So get your booty in that pool and start swimming! When floating isn’t so easy anymore, you’ll know you’ve reached your weight-loss goals.


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MY THOUGHTS

One's never too old to start.  Sometimes I go with the kids for their swimming lessons.  There's this mid-40slady who got herself enrolled.

WALKING FOR WEIGHT LOSS

Walk This Way!
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 04, 2011

One of the hottest trends for healthier living are pedometers, tools that track every step you take, helping you to put a tangible face on weight loss. Health nuts are no strangers to pedometers – especially those looking to set reachable goals and lose the weight once and for all.

Aim to walk at least 10,000 steps a day, which is equivalent to nearly five miles. Sedentary people generally walk only 1,000-3,000 steps a day. Studies show that people who wear a pedometer and keep a log of their steps tend to get more steps in, even if they're not setting aside structured time to exercise. As a result they burn more calories and tend to lose weight.

So get a pedometer and get moving!


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MY THOUGHTS

I don't know how many steps I walked today.  I'm pretty sure it's more than 10k.  Took me an hour and a half by the river bank.  And this does not include another couple of hours malling.  I just hope I can walk at least an hour each day while I'm on vacation.

RUN ON SAND TO GET IN SHAPE

The Running Trick That'll Get You in Shape - Fast
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published April 20, 2011

http://www.lifescript.com/Body/Shape/Fit-tips/The_Running_Trick_Thatll_Get_You_in_Shape_Fast.aspx?utm_campaign=2011-04-20-78191&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_The%20Running%20Trick%20Thatll%20Ge&VID=78191&FromNL=1&sc_date=20110420T000000

If taking one step back for every two steps forward sounds like a recipe for failure, think again. Running on sand makes your body work harder compared to working out on a hard, flat surface. And if your workouts have been a bit stale lately, running on the sand may be just what you need to spice up your routine.

Compare running up a paved hill to running up a sand dune. Why is it so much more difficult to run on the sand? Basically, since sand is an unstable surface, every time you take a step and then push off, your foot slips back about half way. Sure, that doesn’t sound like a very efficient workout, but efficiency may just be why you’ve reached a plateau in your fitness and weight-loss goals.

Take your next workout to the beach, or if you don’t have a beach, try to find a sandy spot at a local park, at a lake or along a river. When you’re working out 50% harder, you’ll make 50% more improvements too.


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MY THOUGHTS

I kind of like walking on sand.  It creates this tension that makes you more mindful of what you're doing.  More challenging.  And apparently more healthy.

WHY COOL DOWN?

Don’t Cool It on the Cool-Down
YOUR DAILY FIT TIP
By Jorge Cruise
Published April 03, 2011

Many people wonder whether they can skip their cool-down. They think that stretching won’t help them create leaner hips and thighs, so why bother? Well, that’s simply not true. Stretching helps you accomplish your goal in a number of ways. Most important, stretching helps increase flexibility, which in turn helps your muscles grow stronger. Yes, it’s true!

Researchers have found that flexible muscles tend to be stronger and more aerobic than tight muscles. Also, stretching will help to lengthen your muscles, creating a long, lean appearance. Finally, it helps to bring circulation to your muscles, allowing them to quickly recover from your weekly strength-training sessions. This circulation is also important in preventing cellulite. So keep stretching!

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MY THOUGHTS

Sometimes we take for granted those 'little things" that seem unimportant. This shows how nothing can have no value.

BREAD TO AVOID

from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?

By Laura Dolson, About.com Guide

Updated February 21, 2011

Bread to Avoid

1. Bagels and Rolls - Bagels and rolls are often deceptive, in that they can contain 2, 3, or even 4 normal servings of bread. They also are far less likely to be 100% whole grain. However, there are also "thin bagels" in some markets now, and you could look for them.

2. Soft Bread - As mentioned above, soft bread is usually made from white and/or very finely ground flour which turns to sugar more quickly.

3. Sweet Breads - Obviously, any bread with added sugar is to be avoided, but most bread on the market is made with at least some sugar. A good rule is to avoid breads where one of the first five ingredients is sugar, honey, molasses, fructose, etc.

4. Alternative Grain Breads - Since wheat actually has more protein than most grains, alternative grain breads such as gluten-free breads are usually even higher in carbohydrate than breads made with wheat.

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

Najjar, AM, Parsons, PM, et al. "The acute impact of ingestion of breads of varying composition on blood glucose, insulin and incretins following first and second meals." Human and Clinical Nutrition. Vol. 101, No. 3 391-398 (2009).

Najjar, AM. "The Impact of Breads of Varying Composition on Biomarkers of Glucose Metabolism in Overweight and Obese Adults." University of Guelph, December 2009

USDA National Nutrient Database for Standard Reference, Release 21.

MY THOUGHTS

why is it that things that are bad for you seem to be more appealing sometimes? i love bagel and sweet bread. especially those shiny ones that are so soft it's like sinking your teeth into cotton candy. yummy!