Weight Loss Wonders

Here are some simple, no-brainer things you can do to lose some excess baggage my comments after every entry:

By Liz Vaccariello, Editor-in-Chief, Prevention

There's nothing like a weight loss strategy that takes almost no time or effort--but still works like a charm! Here are 10 successful strategies to cut calories and burn fat that literally take 60 seconds or less.

1. Mix a juice spritzer

Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year. - I love doing this with lemon slices and water. It makes water less boring and juice less sweet.

2. Walk while you talk

Burn calories while you talk on the phone: Do the laundry (68 calories), set the table (85), or water plants (102). - Ahhhh the magic of walking...

3. Study the wrapper

At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories. - Yes, you really should not lose that keen eye and investigate before popping that little candy inside your mouth.

4. Sip green tea before a walk

The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.) This I should and will do.

5. Pack a lunch

Dining out more than 5 times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently. - I need to pack lunch as well but my schedule all screws up the plans. I should try to get over any excuses I have and do this plus I'm sure I'll save a few hundred pesos at the end of the day.

6. Dip your bread

Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories, on average, than those who used butter. - That's why Italian restaurants do this. You can add a few sliced basil to make your dip more interesting.

7. Sprinkle flax on cereal

High-fiber ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes--it's available in health food stores. - My oatmeal has this so I think I am on the safe zone.

8. Schedule a blood test

About 1 in every 12 women (most of whom don't know it) has an underactive thyroid, which can slow down her metabolism. - I have this penciled in.

9. Supersize your H2O

Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more. - I make it a point that I drink at least a liter of water at work and then 2 glasses as soon as I wake and before I go to bed.

10. Eat a chunky salad

Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course. - Yeah, chew, chew and chew.

Project: Summer(H-O-T) Bod

DISCLAIMER: I am not an authority in fitness nor in any form of dieting. This blog came into being to chronicle my journey to achieving my personal fitness goals and to share results if any. I do not claim to be a fitness guru or anything. Always remember that what may work for me, may not work for you so if ever what I have done excites you and you want to do it, do so at your own risk.

It is summer once again and no one can deny that. The sun's rays pierces through one's skin and it has a different sting lately. I haven't planned any summer getaway yet but I have planned some activities that would make me summer getaway ready. And oh, I have stocked up on SPF-laden products already.

The night before the Century Tuna Superbods Run 2010, I renewed my love affair with cereals. I admit I have stopped dieting and gave in to any form and shape of craving after the breakup (well you can call it that even if there was no real breakup conversation that happened) although I still run despite keeping myself busy but not as often as I did a couple of months back. I had Kellogg's Mueslix and banana with low-fat milk for dinner. I was so full after finishing the bowl so I watched TV before heading to bed.

A bowl full of goodness (fruit, grains, wheat, bran)

When I woke up on race day, I immediately consumed about 500ml of water and then drank Gatorade on my way to the race. I also ate a banana before I headed out of the house. I felt that was enough to fuel me to finish my run. I was all along thinking that I need to hydrate this time (big mistake for the Condura Run because I felt so dehydrated). I packed a chocolate bar with almond nuts, a banana and another bottle of Gatorade and took it with me in case I'll feel hungry after the run. It was a good decision on my part. I however did not eat the chocolate bar as the race organizers distributed some snack packs. Awesome! I, however, only ate the banana and tuna salad as I was not feeling so hungry at all.

I went home feeling fine and with no injury. I ate half of the tuna bun and tuna pocket. It was enough to refuel my body after the 5K run and the 3K walk I had to do after. Unlike my last run, I feel so fine today and my legs are A-OK. I guess the Bangkok foot massage I had the night before the race helped tons. Thank heavens!

Since Century Corned Tuna was on sale at the race venue, I bought a few cans and ate one for dinner. I liked how it tasted. I'm a fan. I forgot to take a picture though. I will probably just show y'all a picture on my future posts.

Keep being healthy and wish me luck and success for my summer project!

Running Tips That Work

This post is not intended to those who are pros in running already. I will be jotting down tips that have work for me and from people I know. If you are a pro and reading this, your insight will be appreciated.

From a newbie for newbies...

1. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs. -Do not buy a shoe just because it looks good or the colors are pretty. A good shoe is a good investment if you plan to include running in your regimen.

2. Get assessed for the right kind of running shoes. - There are specialty running stores that offer this service. The store attendant will ask you to run barefoot on a treadmill while high-speed video cameras capture your stride and then assess what kind of shoes is best for you.

3. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury. - Always remember to race against yourself and not against someone else. Again, slowly but surely.

4. Race day is not the day to try new shoes, eat new kind of foods, or wear brand new clothing. - Make sure all the gears you use/carry have been previously tested and worn by you already.

5. If you conserve your energy during the first half of a race, you can finish strong. - Trust me this works!

6. There’s no shame in walking. - Don't force yourself to run when your body is telling you to stop already. Don't be stubborn and push on, listen to your body. Walk if you have to. Nobody's going to judge you for it.

7. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road. - Come prepared, TRAIN!

8. Do abdominal breathing to get rid of side cramps or “stitches.” - Thanks to "K" for teaching me this.

9. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it. - Do not be too hard on yourself.

10. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan. - Your body as much as you needs rest.

Anything more you can add? Feel free to leave a comment.

Days 7-9 of the 14-Day Challenge

Time ticks so fast. Nine days is over and today is the 10th day of the diet. Can you feel how nervous I am? Can you feel how tensed I am? Can you feel how lighter I've become? I bet no...but people at work have been noticing wee bit of changes everyday and I could not complain. Keep 'em compliments coming.

I have a confession to make: I ate a slice of cake. Sue me for all it's worth... It was Y-U-M-M-Y! while I was eating it but hell I could not seem to get over the guilt I felt after. When I woke up around lunch, I didn't have any appetite for food but I felt like I need to eat else I'll unintentionally starve myself. I snacked on about half a cup of Nestle Fitnesse while watching Stylista on television. Yes, no milk. Just the cereal au naturel and it tasted unbelievably delicious. That happened on Day 7 and good thing I was able to compensate for it by running my second 5K race. That was an awesome calorie-burning run I did again. I can tell I did burn a lot. Despite the setbacks that happened during the race, I was able to zone in and enjoy every minute of it, every sweat-bud that fell felt amazing. I can't wait for my next race. I didn't meet my goal this time (time to finish) but I read from somewhere that the route was more than 5K (it was .104 more than 5K) so I guess I met my target after all. Count to that the time I had to weave through walkathoners. Whew!

I only had a granny smith apple and a bottle of electrolyte drink before the race plus a pack of sports beans to get me through. After the race, I had quite a big breakfast. I met Olive for lunch at Conti's Greenbelt and I had Baked Salmon and we shared a plate of Mango Royale (salad greens, mango slices and carrot strips). I enjoyed the food I ordered (I can still feel my mouth water every time I think of them) and then we headed to the movies. Because I was too tired, I feel asleep reading the book I just bought which made me cry while reading just the first line. Such a crybaby! Does crying and squeezing one's lachrymal glands with tears make you burn calories too? If it does, then I could tell I burned a lot. Then again I went to bed without eating anything. I felt like if I eat anything more, it was already gluttony.

I woke up to a wonderful Day 9 and I had breakfast buns, Nestle Fitnesse and Fruit and lots and lots of water. I also downed a bottle of DM Fit and Right Four Seasons. I then had fish and chips for lunch (I was not able to take a picture though). I needed all the calories from the food I ate to sustain me while I do my laundry. LOL!

EVALUATION: I feel healthier. I feel lighter. I feel stronger. I've met my goal.

Here are some tips I wanna share to you:

1. Portion control. You can't go wrong with this.
2. Chew your food well. You usually get the feeling of fullness at the 20th minute. So don't rush it. Enjoy your mealtime. Savor every morsel.
3. Do not starve yourself. Enjoy your food.
4. If you don't want any sagging skin after you lose weight, exercise. Tone 'em muscles. Resistance training will be your best friend.
5. You are your bodies ally. Love the way you look. It'll motivate yourself to do better.

SIX Reasons to Start Running

by Amy Van Deusen; edited by KTP...

Though running may not cure everything, it's been linked to all sorts of health benefits, emotional perks, and even disease prevention.

Here are six reasons to hop on the treadmill during your next lunch break or when you are tempted to give in to your couch potato calling or to explore the world outside and enjoy the fresh air and the view.

1. It's so easy
True, some high-tech gear will make your run more fun, but really, all you need is a good pair of shoes, and a supportive sports bra. It couldn't be simpler.

And everyone knows how to run (you bet). You may not have perfect form yet, but you already know how to place one foot in front of the other and settle into a comfortable pace (maybe not to the extent of huffing and puffing in the first few days especially when you aren't at all that active).

No new skills to master, no equipment to buy--just get out there and run. If you've never laced up before, be sure to check out the run/walk plan to injury-proof your transition into running.

2. Yet so hard
No other exercise matches running for its ability to soak that sports bra. The stair-stepper, bike, and other gym staples work you hard, but running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a "hard" exertion level) torched an average of 705-865 calories in an hour. The stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678) and stationary bike (498-604) were all lower in overall caloric burn.

Running also gives your ticker (that's your heart) a world-class workout. When your legs hit their stride they squeeze blood toward your heart, which in turn forces it to pump the blood right back. The faster you run, the harder your heart works and the stronger it gets.

3. Your knees will thank you
Contrary to what your mom says, running doesn't wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National Health and Nutrition Examination Survey found that obese women had nearly four times the risk of knee osteoarthritis than non-obese women; for men, it was five times the risk. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis.

It goes further than just the benefits of weight loss, too. Running bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis.

Though it's important to treat all running injuries and to replace your shoes often, in the end, running will build your joints up, not tear them down.

4. You'll stress less
Runners can provide tons of anecdotes about the stress-busting powers of their regular jog. "Nothing beats that feeling when you settle into a strong stride with a powerful rhythm," says Brooke Stevens, a four-time NYC marathoner, "The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too."

Many women swear they work out all of their problems on the road, and there's research on exercise to back them up. The University of Georgia Department of Exercise induced anxiety (no worries, it was with caffeine pills) on subjects and then tested their physiological and mood symptoms after either resting for an hour or exercising for that hour. The exercise (in this case, on a stationary bike), was three times more effective at reducing anxiety.

Running is even used by mental health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

5. It can prevent disease
Most experts agree that regular exercise reduces the risk of many kinds of cancer, including some of the scariest: colon, breast, endometrial, and lung. One recent study in the British Journal of Cancer calculated that the "most active" (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the "least active" people (e.g. 30 minutes of walking/week). In a study by the National Cancer Institute, women of a normal weight who reported the highest levels of "vigorous activity" (running, tennis, aerobics) had about a 30 percent lower risk of breast cancer when compared with women who did no vigorous activity. Becoming a regular runner may help you cancer-proof your life.

Joggers also have a leg up against heart disease, stroke, and diabetes, and running has been shown to lower blood pressure, raise good cholesterol, and boost immunity to colds and other viruses.

Your time on the treadmill can even prevent vision loss, it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts.

6. You'll probably live longer
In perhaps the most surprising study done on the health benefits of running, a team at the Stanford University School of Medicine studied 538 runners and 423 healthy non-runners from 1984 until 2005. All of the subjects were over 50 and were asked to take a disability questionnaire each year measuring simple tasks like cutting meat, shampooing hair, and opening a milk carton.

Every year, the disability levels were significantly lower in the group of runners than in the non-runners, and they became more different as both groups aged.

Even more interesting (though admittedly morbid)? At the end of the study, 85% of the runners were still alive, while only 66% of the non-runners were.

Based on the info gathered during the 21 years, the researchers concluded that regular exercise could reduce both disability and risk of death by increasing cardio fitness and bone mass, lowering inflammation, improving response to vaccination, and improving thinking, learning, and memory functions.

Do you wanna start running now like I did?

Running = Routine

This article reposted from About.Com

Here's how you can make running a priority in your life:

• Run in the morning. Morning runners are more consistent than those who run at other times of the day. When you run first thing in the morning, you won't have to worry about putting off your run because something else comes up during the day or you're too exhausted in the evening to run.
• Turn off the television. You can fit in a 30-minute run just by giving up one sitcom -- especially if it's a rerun. You'll definitely feel a lot better and you probably won't feel like you're missing out.
• Run with buddies. The social aspect of running is one of the key reasons people start, and stick, with it. Find a local running club or recruit some friends to run with you.
• If you have kids and have little time to run, schedule your runs and get your spouse on board so you get help with some of the child-care responsibilities. And get creative and take advantage of opportunities to run. For example, if you're watching your kid's soccer game, run some laps around the field before or even during the game. Or, see if you can find a gym that offers baby-sitting so that you can run on the treadmill while someone is watching your kids. Think of the extra expense as an investment in your physical and mental health.

6 Fat-Burning Techniques

Reposted from Women's Health Mag

Party season is fast approaching, which means you'll be clocking more time on the social circuit. And you're gonna want to look hot. To guarantee you head into the holidays looking your absolute sexiest, turbocharge your workouts with these easy—but intense—ideas. Warning: You may have to buy a new LBD one size smaller.

1. SHOCK YOUR BODY

Most of the time your body needs a break between workouts (it's during those rest periods that big changes actually happen). But a few times a year, it's smart to put yourself through back-to-back boot-camp workouts. "Overloading your muscles will keep them guessing, helping you break through any plateau," says Tom Holland, M.S., an exercise physiologist in Darien, Connecticut. During this push, work every muscle three or four days in a row, performing sets with little or no rest in between.

Try it: Do our fast-paced circuit below. Complete 12 reps of each exercise (except for the plank—hold it for one 60-second set), going from one move to the next without rest. Repeat the entire circuit up to three times, resting for two minutes at the end of each circuit. (Find instructions for all of these exercises at womenshealthmag.com/fitness.)

• Pushups
• Dumbbell Chest Press on Ball
• Crunches on Ball
• Plank (60 seconds)
• Dumbbell Front Raises
• Dumbbell Side Raises
• Dumbbell Bicep Curls
• Walking Lunges
• Squats with Dumbbells
• Box Jumps

2. SLOW DOWN

Adjusting the tempo of an exercise stimulates the muscle differently, says Maren Piefer, a personal trainer and the owner of Fitnetic Fitness in Boca Raton, Florida. "The longer your muscles experience tension, the harder they work." During an exercise, count to two as you raise the weight, and count to four as you lower it. You'll spend more time in the lengthening phase of muscle contraction, which is more challenging and brings better results: a higher calorie burn during and after your workout.

Try it: During a chest press, count to two as you push the dumbbells toward the ceiling, and count to four as you lower them. During squats, count to four while lowering toward the floor, and then to two as you stand.

3. SPLIT THE DIFFERENCE

Do a full rep of an exercise, then do just half of it at the hardest part of the move. "You sneak in extra reps and increase muscle tension in virtually the same amount of time," Piefer says. "It also pumps lots of blood into the muscles, which is excellent for enhancing definition."

Try it: Grab a dumbbell in each hand, arms resting at your sides, palms facing forward. Without moving your upper arms, curl the weights toward your shoulders, then slowly lower them halfway down; stop and raise them back to your shoulders. Lower back to start. That's 1 rep.

4. STEP IT UP

Speedwork isn't good only in cardio. "Increasing speed during any exercise burns more calories," Piefer says. "It also boosts power, which helps improve athleticism."

Try it: To fully tax muscles, Piefer suggests doing fast reps of a bodyweight exercise after a version using weights. You'll recruit different muscles and break down more muscle fiber (which is good). For example, do a set of chest presses, then do 10 to 20 quick pushups; or perform 12 alternating lunges with dumbbells followed immediately by 10 to 20 body-weight squats.

5. GET OFF THE GROUND

Plyometrics—think leaping, jumping, or skipping—burns calories and builds lean muscle quickly. "Working against gravity increases the load, and jumping incorporates different muscle fibers, which makes your workout more intense," says Jeremy Cheung, owner of Twisted Twilight Personal Training in San Francisco.

Try it: Add plyo drills immediately after an exercise that works the same muscle group to power up your muscle fibers and help you squeeze out every last bit of juice you've got. (If you jump before exercising, your muscles will have less energy to perform the workout.) After a set of squats, do 10 squat jumps: Starting in the squat position, jump up and extend your arms overhead. Land softly with your knees bent and your arms swinging behind you.

6. MIX IN CARDIO

Keep your heart pumping hard by combining your cardio and strength routines. "Doing cardio between sets of weighted exercises burns a higher percentage of calories from fat," Holland says.

Try it: Instead of resting after a strength exercise, do at least 30 seconds of intense cardio, such as jumping rope or high knee lifts. "If you do less intense cardio, like jogging in place, go for at least a minute," Holland says.

Sweat Sessions and Sleep

Exercise will help improve the quality of your sleep—if you time it right. Working out late in the day can actually leave you staring at the ceiling in bed, since it can take three to four hours for your body to cool itself afterward. "When your core body temperature is too high and your heart rate is too fast, it can keep you awake," Ojile says. It's better to exercise at least four hours before bedtime. Better yet, hit the gym in the morning or at lunch—you'll feel the energy-boosting effects for hours.

Walk Off 10 Pounds This Month

I am so happy to say to everyone that I have been getting comments that they have observed that I am losing weight. They can now see the contours of my face and all that. I guess it's safe to say goodbye to chubby cheeks huh? I have also lost another half a pound in the past two days so I am kinda ecstatic over that. I wish I could lose another 10 lbs in the next month or so. I have found an article over at Fitness Magazine and I'd like to share it with you all.

Time to put these walks to work! Drop 10 pounds this month when you follow our 4-week plan, which combines all three calorie-blasting walks with a super-sculpting strength-training routine.

Week 1

Monday: Super-Sculpting Strength Routine
Tuesday: 40-Minute Steady-Pace Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 30-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: Rest day
Sunday: 45-Minute Hills Walk

Week 2

Monday: Super-Sculpting Strength Routine
Tuesday: 45-Minute Steady-Pace Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 30-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: Rest day
Sunday: 45-Minute Hills Walk

Week 3

Monday: Super-Sculpting Strength Routine
Tuesday: 45-Minute Hills Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 40-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: 45-Minute Steady-Pace Walk
Sunday: 45-Minute Hills Walk

Week 4

Monday: Super-Sculpting Strength Routine
Tuesday: 40-Minute Intervals Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 45-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: 45-Minute Steady-Pace Walk
Sunday: 45-Minute Hills Walk

Photo Credit: http://womensportreport.com
Originally published in FITNESS magazine, September 2008.

Marathon Training Day 3

I decided to move my rest day today because I was too sleepy to be able to muster a few kilometers and run. I will resume full interval workout tomorrow early in the morning. I will just be dropping my gym bag in my locker at the gym and then head straight beside the bay to have some outdoor running session.

I was actually discussing with someone earlier today that I think I needed an outdoor environment to simulate what I am going to encounter for the real day. I can't always be inside the gym running on the treadmill. I plan to run at least 5K tomorrow outdoors and then run for another 5K max indoors if I could still cut it. Or just simply replace the indoor run with the following depending on my energy level tomorrow:

The Perfect 20-Minute Workout Plan

*2 minutes March in place (or from locker room to weight bench).
*2 minutes Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds.
*2 minutes Full or modified push-up (arms, chest, core): Do 25 reps.
*2 minutes Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side
*2 minutes Jog in place.
*2 minutes Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps.
*2 minutes Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps
*2 minutes Jumping jacks
*2 minutes Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.
*2 minutes Basic crunch (abs): Do 25 reps.

Quick Tip

Run with a friend. If she's slower than you, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes. If she's faster, pushing yourself beyond your comfort zone one or two days per week will help you get stronger. Either way, distraction and conversation will help the miles fly by.

***If anyone out there is interested to be my running buddy, let me know.

Tomorrow will be shopping time for some running gear and a pink workout gloves. Shopping by the way, is another form of exercise. :-)

6 Smart Snacks for After Your Workout

Replenish your energy after your workout with these smart protein and carb snack combos.

By Lisa Kovalovich Whitmore

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the gym. A snack before you work out helps give you energy and stamina to go the distance. But did you know that eating a snack after you work out is even more important? "You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey. Here, six top snacks to fuel your body post workout (Reisinger recommends chasing each of these snacks with 8-12 ounces of water).

Protein Shake with Banana

"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter & Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices

If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Running 101: A Beginner's Guide

By Erin Strout

How fast should I run? How will it feel? What should I eat? Could I do a race? Trying a new activity like running can bring a certain level of anxiety. But relax! Running is a great activity for anyone to try, regardless of age or fitness level. We answer your questions -- and tell you how to get started.

How do I get started on a running plan?

First, plan your schedule so that you're sure to set aside time to devote to your new running routine. You can reap fitness rewards with just 30 minutes a day, three to five times per week.

When you start running, don't plan to go too far or too fast right away -- doing so is the number-one cause of injury among runners. Start by running for 20 minutes at a time, three times per week. Gradually increase the amount of time you're running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. If 20 minutes is too much, don't be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.

When you're a beginner, it's not necessary to worry about how many miles you are running. Focus on the number of minutes instead. Gradually you'll begin to cover more ground in the same amount of time, and that's when you'll want to increase the duration of your workout.

What equipment do I need?

One advantage of the sport of running is that so little gear is required. But the most important investment runners should make is in a good pair of running shoes -- not cross-training, walking, or tennis shoes. Running shoes are best purchased at specialty running stores, where employees can recommend models based on your ability and goals. Many will also watch you run, to make sure the shoes you buy complement the way your foot strikes the ground.

You should also have a quality, well-fitted sports bra, preferably made of wicking material to keep you cooler and drier. A digital sports watch is also helpful. As you advance in your running and set new goals, a heart-rate monitor is nice to have, to make sure you keep your effort level where it should be.

How sore should I expect to get?

Your legs will be sore in the beginning, but if you keep up the routine, the leg soreness will subside relatively quickly. If you feel acute pain anywhere, stop running for a few days and let your legs recover, to prevent injuries. Shin splints are the most common injury, usually incurred when you overdo your training or wear improper shoes. Be aware of the difference between being tired and being injured, and make sure you're not encouraging overuse injuries.

Stretching 101

Let's pay attention to the basics of stretching this time:

Static Stretching
This is the most commonly used technique. A stretch position is gently assumed and held for 20 to 60 seconds. There is no bouncing or rapid movement. Do not stretch to the point of pain. You should feel a slight pull, but no discomfort. Keep all joints in alignment. Do not twist joints into unnatural positions. The stretch should be felt in the belly of the muscle and not in the joints. This type of stretch works best after your workout rather than before.

Passive Stretching
This basic technique is the same as static stretching. The muscles are kept relaxed and a gentle stretch is maintained for 20 to 60 seconds. The difference with a passive stretch is that a helper actually provides the force of the stretch. In a static stretch, you get your body into position and supply the force for the stretch with other muscle groups and using body weight. With passive stretching you relax your entire body, while a helper provides the force to stretch your muscles. The same rules apply here. There should be no bouncing or rapid movement. Do not stretch to the point of pain.

Dynamic Stretching
A current popular buzzword among athletes is functional training. That basically means training that mimics the activity you are training for. Dynamic stretching could be also be called functional stretching. A dynamic stretch is one in which your limbs are moving through their full range of motion. For example, walking with high knees is a dynamic flexibility exercise that stretches your glutes, quadriceps and lower back. These stretching exercises are best performed after a warm up and before you begin your activity.

Ballistic Stretching
Ballistic stretching is a rapid bouncing up and down motion. This type of stretching applies more than twice the tension as a passive or ballistic stretch. Ballistic stretching is appropriate only for a very limited number of athletes. The rapid bouncing can cause more damage than flexibility. It can be used for some highly conditioned athletes that need to prepare for a volatile, high-speed activity. It is not an appropriate technique for a beginning runner.

Proprioceptive neuromuscular facilitation (PNF)
Proprioceptive neuromuscular facilitation (PNF) was originally developed by physical therapists for rehabilitation purposes. This type of stretch is accomplished by maximally contracting the muscle to be stretched for 5 to 10 seconds. This is followed by a slow passive stretch. This is repeated several times. By contracting the muscle and then stretching, you overcome a tendency for the muscle to resist the stretch, which results in a higher degree of flexibility.

Active isolated stretching
Active isolated (AI) stretching is the latest development is flexibility. AI stretching involves contracting the opposing muscle while the target muscle is stretched. The theory is that as one muscle is contracted, the opposing muscle will relax. An example of opposing muscles are the hamstrings on the back of the thigh and the quadriceps muscles on the front of the thigh. By contracting the quadriceps as you stretch the hamstrings, the hamstrings will relax to a greater degree, resulting in a better stretch. Many dynamic stretches are a form of AI stretching.

WHICH IS BEST?
With all of these choices, which is the best way to stretch? The recommended methods are dynamic stretching before your training run and either static or AI stretching after your workout. The dynamic stretches do a good job of preparing your muscles for your workout or race without decreasing the energy return potential of your muscles. Ballistic and PNF stretching have been shown to be a high-risk type of stretch. Studies show that AI stretching provides more flexibility than either passive or static stretching. However, all of the stretches, with the exception of ballistic stretching, are appropriate for beginning runners. You should stay away from ballistic stretching, which is reserved for more highly trained athletes.

Is Marathon For You?

Training for a marathon is no small matter. With an official distance of 26.21875 miles or 42.165 kilometers a marathon is not a race to undertake if you are unprepared. That said, people have been running marathons for more than one hundred years, and the marathon has roots in greek history, where it is said that after the Persians had been defeated at the Battle of Marathon, Pheidippides, a greek soldier ran all the way to Athens to announce the victory, and then promptly expired. These days people no longer die while running a marathon, but it is still quite an accomplishment to complete a marathon, let alone be competitive while doing so. The current world record time for completeing a full marathon is a scant 2 hours 4 minutes and 55 seconds, held by Paul Tergat in 2003, but most people are generally happy finishing in a more reasonable five hours or so.

Marathons are becoming more and more popular these days. Marathons in large cities around the United States have started lotteries to pick the participants because of overwhelming registrations.

Proper Running Shoes
The most important decision you can make is proper running shoes for the biomechanics (way your foot moves) of your feet. The number one cause of injuries while training is improper shoes. There are three types of running shoes: stability, cushion, and motion control. Stability shoes are designed for those that have neutral to slight pronation (rolling your foot inward) during running. Cushion shoes are designed for people with high arches, and motion control shoes are designed for people that over pronate or roll their feet too far inward. Find a running shoe store that can test your biomechanics and recommend proper shoes for you.

Eat carbs
We don't need to over eat carbs, just make them 60% of your daily diet. Carbs don't make you fat, they are actually your major source of energy. Often people running marathons for weight loss don't eat enough total calories for the amount of exercise they are doing. This puts them into an exercise starvation mode that shuts their bodies' fat burning properties off and people actually store more fat. If you are not losing weight with your marathon there is a good chance you are not eating enough. Use a heart rate monitor to measure your calories you are burning and add every calorie burned over 500 back into your diet.

Get electrolytes
Drinking water is good enough. Electrolytes we eat and drink absorb water to keep us hydrated. Especially running in heat people sweat out tons of electrolytes and without replenishing them stay dehydrated even if they drink water. Electrolytes are found in salty food, sports drinks, and many of the running gels you can purchase.

Interval Training
Most marathon training programs only put interval training into the advanced programs. Interval training is actually great for people at every level. Interval training is workouts where you repeat short durations of high intensity followed by short durations of low intensity running. Interval training is the most efficient way to increase your speed and your body's ability to produce more energy. With proper heart rate training any person can do optimal interval training.

One Long Day
You actually only need to do one long run a week. If you can do it once you can do it for your race. Most people do too many long runs each week, which puts too much extra toll on your body. This extra toll causes so many of the marathon training related injuries. Most injuries occur from people doing too many miles, not running to fast.

Plenty of Sleep
Your body needs the rest from all of your training. The best way to have a poor race is not to give your body adequate amounts of sleep. Getting rest the week before your race isn't good enough. To be in peak shape for your marathon you need to get a good night sleep for the entire training program. One night of bad sleep isn't going to do anything though consistent lack of sleep will greatly damper your results.

Train with a Heart Rate Monitor
The best way to train at the correct pace for you is using a heart rate monitor. Training each week at different heart rate zones optimizes your speed and your body's ability to produce energy. Liveleantoday.com, an online personal trainer and dietician website, customizes your heart rate zones for optimal marathon race results. Secondly, noticing changes in your heart rate from day to day can tell you if you are overtraining, not getting enough sleep, or you are dehydrated.

Training Partner
To run your best marathon it is good to get a training partner. A person that will help you be accountable to your training program and get out of bed on some of those tough days. If you are unable to find a training partner on a regular basis, find a person you can do interval training workouts with to push you and challenge you to become faster.

Rest
You want to be in peak shape for your marathon race day. A good taper for a month before you race is ideal. A taper is a slow decrease in the mileage each week allowing your body to recover. You are not going to make any training improvements that will matter for your race, so give your body the rest and run the fastest race for you.

Finally, go easy on yourself. We all want to start fast and look good at the start of the race. Most people take off too fast and burn a high percentage of their stored energy in the first mile. Taking off to fast will drastically slow down your pace for the whole marathon. To run a fast time start even slower than you think and gradually pick up your pace until you get to a good pace for you. Starting slower will give you energy to go at a fast pace for the entire race and even go faster at the end. The greatest way to run a poor time is to be slowing down the whole second half of the marathon.