Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!
A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less.
Try this recipe: Ginger-Citrus Fruit Salad
Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly saut� with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or try this simple Seasoned Spinach recipe for a quick and nutritious side dish.
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Almonds, Cashews, Pistachios
All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.
The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)
Watch the video: Guilt-Free Snack: Honey-and-Chili Glazed Almonds �
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When you want to shed serious weight, walking might not even come to mind. But it should.
“Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss,” says Art Weltman, PhD, director of exercise physiology at the University of Virginia. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. If your daily strolls haven’t made you skinny so far, your speed may be the problem. Many of us stride more like a window-shopper than a power walker. The goal�thankfully�isn’t crazy race-walker style; you just need to move at a challenging pace.
In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (This despite the fact that both groups burn the exact same number of calories.)
The power walkers also drop about four times as much total body fat. “There is a strong relationship between intensity of exercise and fat-burning hormones,” says Weltman. “So if you’re exercising at a pace considered to be hard, you’re likely to release more of these hormones.” The best part: When women walk, deep abdominal fat is the first to go. That’s a scientific fact we can get excited about.
Another happy truth: Although you’re moving at a fast clip, power walking is still easier on the joints than running. “During walking one of your feet is always in contact with the ground,” says Weltman, “but during running there’s a float stage where your whole body is lifted in the air. Then you come back down and subject your body to the impact.”
That’s why walking is a smart long-term fitness plan. To get you off on the right foot, here’s a complete primer, from how to tweak your speed for maximum burn to what gear you need (hint: almost none). Follow the workouts and wisdom�along with healthy eating�and not only can you lose those extra 10 pounds in three weeks, but you will have a no-fuss plan that you can do anywhere, anytime.
To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym. For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.
This program from Holland mixes a regular walking workout with interval routines to help you reach your power-walking quota of 30 minutes, three times a week. Aim to walk on three nonconsecutive days and either rest or cross-train on the other ones. If you cross-train (think power yoga or swimming), you’ll help your body recover; and with our diet, you’ll progress more quickly to dropping up to 10 pounds in three weeks.
Burns about 220 calories:
Burns about 355 calories:
Burns about 405 calories:
When it comes to walking, your body and brain know what to do. Makes sense�you’ve been doing it since you took those first wobbly baby steps. But with these three form fixes, you’ll maximize your burn, big time.
So you’re the impatient type? Use these tricks to up the challenge and calorie burn.
Let’s face it: Some of us would rather just run. But if you go from zero to Usain Bolt on your first outing, you might end up sidelined. Use this guide from Holland to transition from walking to running safely.
For the running newbie: Do this modified version of the Short-Interval Day (see “The Amped-Up Plan,” left) three times a week: Run for one minute (work up to two minutes over the course of a couple of weeks), walk for one minute and repeat for a total of 15 intervals. Do this for a few weeks, then transition to the Long-Interval Day, running for five minutes and walking for one, repeating for a total of six intervals. The goal is to eventually tackle Tempo Day�running for 30 minutes nonstop.
For the on-and-off runner: Assuming you have some running experience under your belt, you can dive right into the Long-Interval Day plan, subbing in running for the power walks. The intervals should be challenging, and the Tempo Day run should be done at a hard but comfortable pace.
For the gym-goer: You can also use this plan to cross-train, doing the exact same routines while on the elliptical machine, rowing machine or stationary bike.
Thinking of training for a 10K race? This plan is perfect for you if you’ve already mastered a 5K race and you’re a “sometimes” runner who is able to do at least three miles without stopping a couple of days a week, most weeks. The goal for this 10K training plan, which was developed by developed by running coach Paula Harkin, co-owner of Portland Running Company in Oregon, will be to increase your endurance, run for an hour straight, and tackle a 10K by the end of 6 weeks.
RELATED: The 50 Most Gorgeous Running Races in America, State by State
The 10K training plan: This program incorporates a combo of tempo (effort of 7 or 8 on a scale of 1 to 10), and longer runs (effort of 5 or 6 ) to build endurance. “Combining these workouts will help you get faster while also making sure you can cover the distance,” says Harkin. Do a combination of running and cross-training on alternate days. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. Focus on covering the distance, not your pace. Kick off with an easy 2 to 3 mile run. Over 6 weeks, try to work up to running 6 miles.
How to train smarter for your 10K race
1. Make three the magic number. If you’re used to running twice a week, says Jonathan Cane, an exercise physiologist and co-founder of City Coach Multisport in New York City, “three times is your sweet spot�. You’ll get a big bump in both speed and endurance, but it’s not so much more that you’ll risk getting injured.” And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.
2. It’s OK to hit the treadmill. Some running purists say there’s no substitute for the outdoors, but all things being equal, “your heart and lungs don’t really know the difference between the road and the treadmill,” says Cane. So if it’s late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the “on” button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.
3. Turn down the music. Yes, pumping JT through your earbuds can power you up that hill, but don’t forget to tune in to how your body feels. “At this stage, you know you can already run for a while,” says Cane. “But it’s important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort.”
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Many athletes who are injured performing their specific sport or physical activity, frequently seek treatment from chiropractors. Chiropractic care focuses on the prevention, diagnosis and treatment of injuries and conditions affecting the musculoskeletal and nervous system. While chiropractic is a safe and effective form of conservative care for a variety of ailments, chiropractic can also be utilized to enhance athletic performance.
If you’ve been thinking of running a 5K, you should: Running just might be the most convenient workout going. You don’t need to be a skilled athlete, and there’s no fancy equipment involved; just lace up your sneaks and go. It’s also one of the most efficient ways to blast fat and burn calories��about 600 an hour.
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You’ll also reduce your risk of heart disease and diabetes, boost your mood, temper stress, and build muscle, especially in the lower body and core. You don’t even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you’ll see significant improvement.
Ready to hit the road? Here’s a 5K training plan for beginning joggers. And it’s smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you’ll feel as if you were born to run.
RELATED: The 50 Most Gorgeous Running Races in America, State by State
This is the 5K training plan for you if: You’re new to running and generally don’t work out consistently.
Your goal: By the end of 8 weeks, be able to run for 20 minutes straight��and build up to a 5K challenge.
The 5K training plan: This eight-week, three-days-a-week plan by Nike+ Run Club coach Julia Lucas mixes walking with running to help prevent injury and overexertion. OK running for longer? Shorten or discard the walking time.�Your ideal pace? One where you can carry on a conversation, but still feel like you’re doing a brisk walk.
How to train for your 5K smarter:�
1. Start off on the right foot.�Making a small investment in gear now will save you loads of aggravation later��you’ll feel more comfortable and avoid aches. “A good pair of�running shoes�can help ward off injuries like knee pain,” says Susan Paul, an exercise physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Florida.�Get a gait analysis at your local running store (it’s usually free) to help determine your ideal shoe type.
2. Stop side stitches.�Beginners are often plagued by this cramp, which strikes like a boxer’s body blow and happens when an overworked diaphragm begins to spasm. To ease the pain, slow down and forcefully exhale each time your opposite foot strikes (so if the stitch is on your right side, breathe out when your left foot comes down). It also helps to massage the area with two fingers. And don’t eat too much before you head out; a full stomach can be a culprit.
3. Think tortoise, not hare.�“The biggest mistake most new runners make is they start out way too fast,” says Paul. “It takes time for your body to get used to the demands of running. You have to condition your muscles, ligaments, tendons and bones, not just your heart and lungs.” No matter how tempted you are to push yourself, don’t. Slow and steady wins the calorie-burn race!
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
Many athletes who are injured performing their specific sport or physical activity, frequently seek treatment from chiropractors. Chiropractic care focuses on the prevention, diagnosis and treatment of injuries and conditions affecting the musculoskeletal and nervous system. While chiropractic is a safe and effective form of conservative care for a variety of ailments, chiropractic can also be utilized to enhance athletic performance.
There�s no question that high intensity exercise burns mega-calories in minimum time. But when that high intensity comes in the form of running, jumping, and sprinting, you�re only as strong as your weakest link�and for many that means your hips and knees, which are more vulnerable to injury as impact levels rise. �Stress and impact are amplified with high intensity training routines and sudden force can cause damage to joint cushions, tendons, and muscles,� says Nicholas DiNubile, MD, orthopedic surgeon and best-selling author of the FrameWork series of books. �This is especially true as we age, or if you�ve had previous injuries, as your musculoskeletal frame is not as durable or limber.”
The good news is you can raise your heart rate and rev your metabolism to burn calories and fry fat without the jarring impact. Here are 10 relatively gentle workouts your joints (and your waistline) will love. Note: Just because a workout is low impact doesn�t mean it�s zero risk. You can further minimize your chances of pulling a muscle or straining a joint by starting your exercise sessions slowly so you can warm up your muscles and lubricate your joints before turning up your efforts.
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