11 Tips to Stay Healthy and Fit This Summer Don't Eat When You're Thirsty
We often mistake thirst for hunger, especially during the warm months. Don't eat when what you really want is to drink. Always ask yourself if you are really hungry.
Watch What You Drink
High-calorie beverages like soda, whole milk, juices, alcohol and sugared iced tea can add unwanted and under-appreciated calories. Drink water with lemon or mint, or try seltzer or unsweetened iced tea. Tea is loaded health benefits.
Bike Instead of Drive
Save gas, and get some exercise. A 155-pound person riding at a leisurely 10 to 12 mph can burn 423 calories in just one hour or about seven calories per minute.
It's low in calories (only 92 calories per 2-cup serving), and it fills you up because it's 92 percent water, which helps keep you hydrated. One cup of watermelon has 7.5 to 10 milligrams of the antioxidant lycopene, which is a good source of vitamins A and C, and also contains potassium, vitamin B6 and thiamin.
Avoid Exercise Dangers
One cup of pasta salad has 500 to 650 calories. Use 100 percent whole-wheat pasta and light vinaigrette or low-calorie Italian dressing to save calories. Coleslaw can be more than 350 calories per cup, so use light or non-fat mayonnaise. Use low-calorie marinades instead of oil and butter to flavor foods. And be careful using cooking spray on your grill. Spray the grill before you turn it on; otherwise, the spray can flare up.
Monthly Nutrition Tip STOP THE CRAVINGS
Chocolate, cigarettes, alcohol! We crave it all! And we feel like we HAVE to have it! After a while we make it a habit to have or consume whatever it is we feel like we are craving! Everyday, after lunch or after dinner, here comes that "evil little craving."
What do we do?
Research shows that when we get moving, even a short 15 minute walk, can reduce the cravings. Not only will we reduce the cravings, we will replace a "bad habit" with a "good one."
When we workout, or just get the blood flowing, this stimulates the "feel-good" brain chemicals and releases glycogen which makes you feel good and triggers your brain to have a sense of satiety.
So, when you feel that nagging need for Chocolate every night... GET MOVING!
EATING GOOD FATS
Eating high-fat, healthy unsaturated fats is a great way to help you lose weight and curb cravings. Sounds funny... high-fat and healthy?
I mean GOOD FATS! They are essential to your diet. Olive oil, nuts, avocado and fish have good fats that, when entering your digestive system, slow the rate the stomach empties, making you full longer. Along with feeling full, it keeps your blood sugar from spiking. This is sure to keep your appetite under control and your cravings away.
Monthly Healthy Recipe WALNUT CRUSTED FISH FILET
6 oz. of your favorite fish fillet like Halibut or Orange Roughy
1/4 cup chopped walnuts
1/4 cup rice flour (or other whole grain flour)
2 egg whites
2 TBSP milk
1 TBSP Extra Virgin Olive oil or MacNut Oil
1 tsp Hot sauce
Salt and pepper to taste
Mix chopped walnuts and flour in a shallow dish.
Mix egg whites, hot sauce, milk in a separate shallow dish. Heat oil in a sauté pan over medium heat.
Take one fish fillet and dip into the egg and milk dish first, coating each side, then drag it though the walnut and flour mixture, shaking off any access.
Put Fillet in the heated oil. Cook approximately 5 minutes on each side, checking to see flakiness of the fish. Allow to sit on plate off of the heat for a few minutes before serving.
Yoga Is a Great Cross-Training Option for Athletes Katherine Hobson
Golf. Running. Swimming. Basketball. Football. Cycling. It's hard to find a sport for which yoga hasn't been suggested as a performance or injury-prevention aid. While there's not yet a whole lot of scientific research to quantify or qualify the benefits of yoga for athletes, it's easy to find sport-specific yoga DVDs, books, and testimonials from star athletes like Kareem Abdul-Jabbar and Sasha Cohen. (More common is research examining how yoga can help the elderly or people with diseases or disabilities.) So absent a pile of studies to thumb through, I thought it might be instructive to talk to a handful of experts about how yoga might spill over into the rest of your workout life. They said yoga:
1. Will most likely make you more flexible. That's probably a good thing; there's debate on whether and how competitive athletes should stretch, but most agree that if you don't push it, the stretching in yoga isn't likely to harmthe average exerciser. "In my heart, I believe in stretching," says Nicholas DiNubile, a spokesperson for the American Academy of Orthopedic Surgeons and the author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones and Joints.
That's especially true for people who perform repetitive motions, whether hunched over a computer or on the pitching mound. "We get into these habitual patterns of doing the same things with our bodies every day," says Lillie Rosenthal, a New York-based osteopath who is board certified in physical medicine and rehabilitation. Runners may have tight muscles in the back of their body, like their hamstrings. Tennis players and pitchers have overdeveloped dominant arms and shoulders. The stretching and strengthening in yoga may help manage those imbalances, as well as improve general flexibility, doctors say.
2. Improves your balance and body awareness. Many yoga poses can improve your stability and agility and your awareness of where your body is in space, says Sage Rountree, a Chapel Hill, N.C.-based yoga teacher and cycling/triathlon coach and author of The Athlete ' s Guide to Yoga . Those skills are enormously helpful in sports—just think of a golfer, whose swing depends on being able to sense where various body parts are and how they move in relation to one another.
3. Can strengthen your core. "Core strength" is a buzz-phrase in pretty much every sport; the idea is that strengthening the muscles in your back, midsection, and butt will give you the stability to improve the power of your movements and reduce injuries. Yoga can do that, says Brian Halpern, a nonsurgical sports medicine physician at the Hospital for Special Surgery in New York. (Core strength is part of a program designed to reduce injuries in female soccer players.)
4. Provides a chance for active recovery. "There is so much overtraining" among competitive athletes, says DiNubile. "Yoga really promotes recovery, due to the relaxation, slower movement patterns, and time off from beating yourself up." To get those benefits and allow your body to regroup, you need to think of yoga as a complement to training, not an extension of it, says Rountree. The harder you work out in your sports and other activities, the more mellow your yoga practice should be, she says. She suggests any basic class as a start; Iyengar yoga is a particularly good entry point.
5. Improves your mental state. "The mental attention and mindfulness that yoga could promote in an athlete is tremendous," says Rosenthal. Learning how to relax, focus, and control breathing can help in a competitive situation, she says. Beyond improving performance, yoga promotes balance in life as well as body, she says. Competitive athletes tend to think of everything as, well, competitive. Stepping out of that mode for a few hours a week can only be good, says Rosenthal. "Yoga is much more about the knowing than the winning," she says.
6. Has the potential to hurt you—so take it easy. Stacy Ingraham, an exercise physiologist at the University of Minnesota, worries that yoga can push the muscles past their functional range of motion, and for serious athletes or those whose sport depends on extreme joint stability (like downhill skiers), that may not be a good thing. For the rest of us, "I wouldn't see the negative side," she says.
Halpern loves yoga for its physical and mental benefits but warns that athletes (and others) need to be careful. That means not assuming that athletic ability in other sports means you can step into an advanced class the first time out, and not aggressively forcing yourself into difficult poses. He says you should be careful of certain poses if you have back or knee problems. (A good instructor will ask newbies about any physical limitations.) "I don't care what kind of yoga you start with, but start slowly," he says. "Don't start off with three or four classes a week as if you've been doing it for 20 years."
34 Ways to Stay Motivated!!! Have a Purpose
1. I write down time-specific goals in my diary, so I can see whether I have attained them when the time is up.
2. I write down what I want to achieve for the day, how I will achieve it, and check it when I have accomplished it. And I keep the list posted on the mirror in my bathroom.
3. What helps me the most is setting up short-term goals—I always make sure that I have certain points along the way that I can track my progress with. This keeps me going when times are tough and I don't feel like working out.
4. I keep a daily journal of my cardio/weight-training workouts as well as everything I eat. This holds me accountable and allows me to chart my progress in a specific way.
5. I have to make a million decisions during the week, both at work and at home. Working out may be hard, but it's also an hour when I can relax and focus on one thing.
6. My cross-country/track coach has told me to pick one guy on the team and set my goal to beat him. You have to constantly think, If I don't work out today, ‘so-and-so' is going to get ahead of me and have a greater advantage.
Make Exercise a Habit
7. I make lunch hour on Tuesday and Thursday my "workout time." If someone wants to schedule something for those times, I'll say, "Sorry, I'm busy then."
8. Working out and eating right can be a habit. Establishing a regular routine and following it for two or three months will condition the body to do it.
9. I find it helps to start thinking of my next workout immediately after I finish my current workout. This way, when I get in the gym I know exactly what I will be doing, and I'm totally prepared and ready to go.
10. A little planning will go a long way. During the workweek I pack my own lunch and bring my own snacks. And I pack my gym bag every night with the essentials…. It's always waiting for me in the front seat after work.
Remember the Benefits
11. I think about how much better I'll feel when I'm finished with a workout. Also, I keep in mind that workouts don't have to be all-or-nothing—when I don't feel like exercising I can decrease the workout intensity, because it's better to do some form of exercise than nothing at all.
12. I stay motivated by going to my favorite retailer and trying on the latest styles, one size smaller. I make a mental note to be able to fit into the smaller-waist pants and properly fill out the shirts.
13. On days when I feel flat, I wear sweats, lower the weight, and just try to work up a sweat. At the end of the workout I feel great, my endorphins are high, and my batteries are recharged.
14. My family history includes quite a bit of hypertension and cancer, and I want to stay as healthy and functional as possible for as long as possible.
15. I dream about bumping into my ex the next time we're at the beach, and can't wait to see the expression on her face. It'll be nice seeing her drool.
16. At my heaviest I weighed 260 pounds and I was miserable, but I have since lost 100 pounds. A great way for me to stay motivated is to carry a picture of myself at my heaviest weight in my wallet. If at any time I get the urge to eat unhealthy food or skip a workout, I just look at the picture, and immediately I change my mind.
17. Seeing younger men who look years older than me is a great motivator.
18. I believe that muscles are the badges of the soul. And the physically fit get to wear their badges, no matter what their job, education or social status. What could be more inspiring?
19. I stay focused and motivated by thinking of girls on trampolines.
Work Out Right
20. I look to see how many hours I'm training compared to the amount of rest I'm receiving. If I'm working too much and not getting enough rest, that needs to be modified.
21. If something hurts, I'll stop what I'm doing and take care of it. I don't mind slowing down when I need to, because I know that if I injure myself, it will keep me from making progress for a long time.
22. I've sold myself on the adage that some is better than none, meaning that a 20- to 30-minute strength-training session or a comparable cardiovascular workout will help me remain on the road to staying strong.
23. I focus on increasing the amount of weight I can lift every week while still maintaining excellent form. Seeing how much I can progress while still doing things right has become a kind of game for me.
24. When you start a set, don't say to yourself that you are going to try and do eight reps—tell yourself that you are going to do eight reps, and you will.
25. When I'm on the treadmill, I stay motivated by looking straight in front of me and imagining there is something there I really want, so I try to catch it by running faster and faster for a long time.
26. I'm 23 now, and I try to visualize what shape I want to be in when I'm 30 years old, then when I'm 40, 50 or older.
27. I imagine myself being 50 years old and still able to play sports with my son. I want to be able to work out for my whole life and stay fit, not only physically but mentally as well.
Let Others Help
28. It helps to start an e-mail group for the regulars of your gym or club, where everyone can send in motivational tips and get advice from others.
29. Being on a team helps me to stay motivated even when I don't feel like training. Your mind says, "I can't let my team down," even when your body doesn't feel like doing it.
30. I have a buddy who works out with me. We encourage each other to do better, and it makes the time go by a lot faster.
31. I read Men's Fitness articles that I consider important, not once but several times. Whenever I have trouble remembering your advice, that works very well for me.
32. Working out has become my personal time. Those few hours at the gym are when I can focus on nothing else but myself. No problems, no worries—just me and the weights. That's where I can make my own personal goals happen.
33. I frequently remind myself, If doing the Stairmaster on level 20 is the hardest thing I have to do throughout the course of a day, I'm going to have a very easy day.
34. My girlfriend and I have a bet going as to who can look the best … and whoever wins gets their fantasy fulfilled.