The Healthy Living Blog - Page 13 of 25

November 27, 2012 Exercise and fitness

Single-Leg Exercises

Are you still stuck in a training routine that is composed mostly of bilateral exercises (leg presses, leg curls, and leg extensions)? Maybe it is time to rethink your workout. The problem is that, in real life, there is not much we do with both feet on the ground. Actually, most tasks we perform on a daily basis are composed of asymmetrical movements. When walking, running, or climbing stairs, for instance, we are performing a series of single-leg movements, in which we shift our body-weight from one leg to the other.

This means that bilateral exercises are not functional. A program composed mostly of double-leg exercises misses the opportunity to train some of the most important muscles in the body: the ones responsible for body stabilization.

November 22, 2012 Habits and behaviors

Count Your Blessings… More Often

Yes, it is Thanksgiving and we are ready to deliver our little speech at dinner table. But are they just meaningless words that were put together nicely or do we really feel blessed for all those good deeds?

According to well-being researches, the regular practice of gratitude is strongly associated with happiness and life satisfaction. The World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” and it seems that happiness contributes to mental health.

November 20, 2012 Healthy eating

Pantry Must-Have: Oats

I know you probably already have oats in your pantry. Who doesn’t, right? However, chances are you’ve been underutilizing this amazing ingredient. But before we talk about all the possibilities you’ve been overlooking, let me explain why you should include oats more often in your diet.

Oats are considered a whole grain, and fortunately, processing does not strip away their germ or bran, meaning that they usually retain their high contents of fiber and nutrients. Nevertheless, you may want to stay clear of instant oatmeal. Even though they seem convenient and harmless, these varieties are usually packed with sugar, salt and other additives.

November 2, 2012 Healthy eating

Is a Vegan Product Healthier Than a Regular One?

Not necessarily. First, bear in mind that the term vegan specifically refers to the absence of animal products (such as eggs, butter, milk, or honey) among its ingredients. However, a processed good is always a processed good. Just because it says “vegan” on the package, it doesn’t mean it is healthier. This is especially true if the product is made with refined flours, sugars, and vegetable oils.

October 30, 2012 Exercise and fitness

Front Squats vs Back Squats

References

Baechle, T. et al. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. 2008.

Boyle, M. Advances in Functional Training. Santa Cruz, CA: On Target Publications. 2010

Delavier, F. Strength Training Anatomy. Champaign, IL: Human Kinetics. 2006.

Gullett, J. et al. “A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals.” Department of Applied Physiology and Kinesiology, University of Florida, Gainesville, Florida.

Vella, M. Anatomy for Strength and Fitness Training. New York: McGraw-Hill. 2007.

Carla Torres is an AIF Master Trainer based in Rhodes, NSW. Her mission is to promote exercise, proper nutrition and healthy habits as a way to empower individuals to make decisions leading to better quality of life.

October 23, 2012 Easy recipes

Vegetarian Kibbeh

Kibbeh is a Middle Eastern type of meatloaf. It is usually made of bulgur, minced onions and minced red meat, but this version calls soy meat (meatless beef, from Trader Joe’s) instead of the red meat. Besides being exotic and delicious, it is also a nutritious dish, since it is made with bulgur (instead of bread crumbs).

October 22, 2012 Easy recipes Healthy eating

What’s in Season: Sweet Potatoes

Eating local produce that is in season is not only good for the environment; it is also good for you. By choosing to purchase fruits and vegetables that are in season you get fresh produce that is at its peak and have a better taste. In addition, products in season are usually cheaper. October brings us apples, cranberries, grapes, pumpkins, winter squashes, and sweet potatoes.

Sweet Potatoes are a great alternative to regular potatoes. They are rich in vitamins A and C, manganese, and phytochemicals. They are also a good source of fiber and potassium. Despite their sweet taste, sweet potatoes are low in calories. Plus, sweet potatoes have a low glycemic index, meaning that they won’t cause a spike in blood sugar.

October 18, 2012 Exercise and fitness

Toning Pants – Are You Kidding?

Did you know that Fila USA released workout pants that are supposed to increase muscle workout by 50%? The manufacturer claims that these pants were “designed to increase muscle exercise, which improves the efficiency as well as recovery of an existing workout.” These pants do offer more support which means an instant butt lift and better shaping of the hips and thighs, but do they really make you exercise harder? With this concern in mind, the American Council on Exercise commissioned a study to find out if the compression provided by the apparel could actually increase the intensity of a workout session. Unfortunately, the resistance offered by the new workout pants is not enough to provide significant results. So, if you really want more muscle tone in your legs, you are better off including more squats and lunges in your routine than simply buying an exercise outfit.

October 12, 2012 Easy recipes

Barley and Veggies Stir-Fry

In a large pan, put a splash of oil and a tablespoon of grated ginger. Cook it until fragrant (about 30 seconds). Then, add 1 cup of shredded vegetables (I use broccoli stalks, carrots and purple cabbage), 2 tablespoons of soy sauce (low-sodium is better), 1 tablespoon of rice vinegar, and 1 teaspoon of honey. Cook the veggies for a couple of minutes, stirring from time to time. Finally, add 1 cup of cooked barley, mixing well. Sprinkle a handful of crushed cashew nuts and serve with a protein source of your choice. I like it with sautéed fish and fresh oranges, but it also goes well with shrimp, chicken breast and pork tenderloin. Yield two servings.

October 9, 2012 Easy recipes Healthy eating

Meal Replacement Options

It is fact that to achieve weight-loss, one must make dietary changes. The options are vast when it comes to diet, but the real important factor is to consume less calories than you burn. In order to reduce caloric intake, many people reach for meal replacement options available at grocery/health food stores. But are they effective? According to a recent study[1], even one portion-controlled meal replacement per day reduces daily caloric intake significantly and may lead to weight-loss in the long run.