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Can You Save Workouts for the Weekend? |
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 By Mehmet Oz, MD and Michael Roizen, MD--RealAge
Reprinted with permission from Hearst Communications
Sometimes, squeezing in a few workouts during a jam-packed week is like wearing spandex — you'd rather not. So can you skip those sessions and just work out longer on the weekend? Heck, we're not talking about giving up your daily 30-minute walks; but what about shelving those muscle-working, heart-pumping sessions? Can you save the sweaty stuff for the weekend?
Not if you're fighting high blood pressure, or lousy cholesterol counts (high LDL or low HDL), or extra pounds — especially around your waist. In other words, not if you care about how long you live. It's burning 1,000 calories over four or five sessions — not one or two — that sets you up for a longer, healthier life.
Here's how frequent sessions do their magic: Brisk walking, running, biking, or any aerobic activity lowers your triglycerides — unhealthy blood fats linked to high levels of lousy LDL cholesterol — for 24 hours. Get active every day and your triglycerides will be progressively lower after 4 days. "Weekend warrior" calorie torching just can't match that. |
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 If you think there aren't many guilt-free chewing options at Starbucks, think again. The coffee company just launched a SLEW of light and healthy new food items. The 'Bucks also simplified a bunch of its existing food recipes and added more real, wholesome ingredients. Here are a few standouts:
Dark Cherry Yogurt Parfait: With real cherries, vanilla granola, and fat-free cherry yogurt, this has 320 calories, 5g fat, 58g carbs, 2g fiber, and 11g protein.
Marshmallow Dream Bar: This fun little treat has 210 calories, 4g fat, 43g carbs, 0g fiber, and 1g protein.
Farmer's Market Salad: This has bleu cheese, almonds, dried cranberries, apples, carrots, and all-natural balsamic vinaigrette, all over romaine lettuce . It's got 300 calories, 20g fat, 24g carbs, 4g fiber, and 8g protein -- without the dressing, it comes to just 220 calories and 12g fat .
Turkey & Swiss Sandwich: With wheat bread and light mayo, it clocks in at 390 calories, 13g fat, 36g carbs, 2g fiber, and 34g protein. |
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12 Foods to Boost Bone Health |
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 Getting the calcium and Vitamin D you need is easier than you think -- if you eat the right foods. If you've been diagnosed with osteoporosis you know you need to lots of vital nutrients, like calcium and vitamin D. Turns out breakfast may be the best time to give your bone health a lift. Most of the foods and beverages now fortified with calcium are start-your-day kinds of tastes: Orange juice. Milk. Cereal.
Sure, the USDA puts baked herring at the top of the list of calcium-rich food. But who knows a good recipe for that? And instant chocolate pudding is pretty high on the list -- but is that really the best nutritional advice if you're watching your weight?
So to give you a hand at getting the biggest bang for your calcium buck, WebMD put together 12 calcium-rich foods that are easy to add your diet. Try a splash of one and a pinch of another in your meals. And when you're browsing for new recipes, look for these calcium super-foods as your main ingredient.
Hidden Benefits of Calcium Rich Foods
But wait! Before you start munching your way to stronger bones you need to ask: How much calcium do I need, anyway? |
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Best Bets for Breakfast On-the-Go |
 We love whipping up AWESOME guilt-free breakfast recipes. But sometimes you probably just want someone else to cook for you. Here are your best, best options for breakfast OUT...
Jamba Juice Hot Oatmeal (w/o Brown Sugar Crumble)
PER SERVING (one container with fruit topping and without brown sugar crumble): 240 - 250 calories, 2.5 - 3g fat, 20 - 30mg sodium, 49 - 52g carbs, 5 - 6g fiber, 16 - 18g sugars, 8 - 9g protein
Starbucks, you're no longer the only grab 'n go oatmeal game in town. (But we love you anyway!) Jamba Juice is doing the oats thing, and it's fantastic. This oatmeal comes with one of three fruity toppings: Fresh Banana, Blueberry & Blackberry, and Apple Cinnamon. The berry and apple toppings are sweet, gooey, and delicious, like pie filling. And the oatmeal itself is creamy (thanks to soymilk) and wholesome-tasting (courtesy of steel-cut oats). And you really don't need that "brown sugar crumble" -- if you want, just add a little no-calorie sweetener to the banana one (the others are sweet enough). Our only concern? The toppings aren't as portion-controlled as Starbucks', and we suspect our smoothie operator was a little heavy-handed with 'em.
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Use Vitamin D to Combat the Flu |
 As you know, we're bracing for a serious flu season this Fall, especially with regards to the H1N1 virus. There are a number of studies showing that Vitamin D is effective in helping prevent the flu, including the H1N1 virus. The studies recommend that people take 1000 mg of Vitamin D daily to help prevent flu. Vitamin D is often found in foods that contain calcium, as it helps your body absorb calcium. You also manufacture Vitamin D from sunshine; 15 minutes of sunshine a day is recommended (without sunscreen).
If you want to take a Vitamin D supplement, buy one that contains Vitamin D3. Vitamin D is a fat-soluble vitamin, so your body stores it. You can overdose on it, but not at doses of 1000 mg a day.
The September issue of the Mayo Clinic Health Letter has a great article on Vitamin D. Here are some of the interesting facts from it:
There’s growing evidence that Vitamin D may benefit health on multiple levels:
- It may improve balance in older individuals
- Higher doses of Vitamin D were associated with a 20% reduction in risk of bone fractures
- It may improve cognitive function
- Lower levels are associated with diabetes, cardiovascular disease, multiple sclerosis and other autoimmune diseases
- Low Vitamin D levels may also affect certain cancers—including colon, breast and prostate
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A nutrition and weight management professional, Fran is the director of Lifestyle Consulting in Austin, Texas. She has worked exclusively in the health and wellness industry for over thirty years and is an ACSM-certified health/fitness instructor, an ACE-certified lifestyle and weight management consultant, an IDEA master trainer, a Cooper-certified wellness coach, and a cancer exercise specialist. Fran received her B.A. from Washington University in St. Louis, and her M.A. in Behavioral Sciences from the University of Chicago and is the author of two books, Dining Lite in Austin and The Lifestyle Cookbook. 
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