Yankees Pitcher CC Sabathia Drops 25 lbs by Losing "The Captain"

The overpaid/underachieving Yankees may have some hope in actually cashing in on their exorbitant payroll with newly-svelte hurler CC Sabathia. His weight loss secret? Eschewing sugar-coated razor blades Cap n' Crunch.

As of last season, Sabathia was the biggest player in the majors at an imposing 6'7" and 309 lbs. When Sabathia takes the mound this spring, however, he will have less strain on his right knee (where he had surgery to repair a torn meniscus), more stamina, and less cuts on the roof of his mouth.

Says Sabathia of "the Cap 'n"

I could eat a box at a time. Source

And who couldn't? I mean, can anyone really eat just one bowl of Cap 'n Crunch?

Simple math and biochemistry would lend credibility to this simple explanation of CC's weight loss. Let's "crunch" some numbers shall we on a 16-ounce box of The Cap 'n Crunch';

Calories: 1800 calSodium: 3373mgCarbohydrates: 382gSugar: 197g

Cutting the aforementioned out of one's diet would be well-advised. Especially given that Cap 'n Crunch was rated as the most nutritionally empty cereal by the Rudd Center for Food Policy and Obesity - ranking slightly ahead of paint chips.

Sometimes fat loss is a simple matter of cutting out a single vice. Sometimes it's pop or juice, beer or the daily scone you have on the way to work. As long as you aren't replacing said vice with something comparably caloric, there's no reason why you wouldn't drop some pounds.

As for athletes - even pitchers - leaning out will only give you a competitive advantage.

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Whole Grains Lead to Longer Life and Less Disease

Consuming more whole grains reduces your risk of premature death, claims a new study. And, it's fiber which makes the difference.

Researchers explain that not only does fiber benefit the heart, helping to prevent heart attacks, but fiber from whole grains also lowers the risk of respiratory diseases, such as pneumonia and chronic bronchitis, and other infectious diseases.

In addition to fiber, the American Heart Association lists whole grains as a good source of iron, which carries oxygen in the blood, and selenium, known to strengthen the immune system.

Writing in the Archives of Internal Medicine, scientists found that fiber from whole grains - not fruits and vegetables - had the biggest impact on lowering death risk; even from cancer. The research included data on more than 500,000 AARP members; surveying study participants about their eating habits over a nine-year period.

The findings revealed people who ate the most fiber (30 grams a day for men, and 25 grams a day for women) were 22% less likely to die from any cause during the study, compared to individuals eating the least amount of fiber (13 grams a day for men, and 11 grams a day for women).

For specific diseases, men consuming a high-fiber diet had a 24% lower risk of dying from heart disease, 31% reduced risk of dying from respiratory diseases, 56% lower risk to die from an infectious disease, and were 17% less likely to die from cancer. The reductions in risk were similar for women.

But, the scientists aren't sure why high-fiber intake was associated with lower death-risk from respiratory disease and infectious diseases. It could be fiber's anti-inflammatory properties, but more research is needed.

The U.S. Centers for Disease Control and Prevention include whole grains in its list of foods for maintaining a healthy weight; along with fruits, vegetables, low-fat and fat-free milk products, fish, and lean cuts of poultry and meat.

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Vegans Have High Heart Risks

Eating a vegan diet may increase your risk of blood clots and atherosclerosis, suggests a new study. Both are risk factors for heart attacks and stroke.

Unlike some vegetarian diets which permit milk and cheese, a vegan diet excludes all animal foods, including dairy products.

But the new study claims a vegan diet - usually touted for its health benefits - is critically low in several key nutrients, such as vitamin B12 and omega-3 fatty acids, prompting experts to recommend vegans augment their diet, or take vitamin supplements.

Published in the Journal of Agricultural and Food Chemistry, researchers reviewed dozens of articles on the biochemistry of vegetarianism over the past 30 years, and found people who avoid all animal foods may have an increased risk of developing blood clots and atherosclerosis.

High cholesterol can lead to atherosclerosis, which occurs when fatty material builds up and hardens (forming calcium deposits) along the walls of the arteries. The U.S. National Library of Medicine National Institutes of Health warns that atherosclerosis can eventually block arteries.

A vegan or vegetarian diet is widely believed to lower the risk of cardiovascular disease, unlike a meat-heavy diet, i.e. consuming too much saturated fat, which raises cholesterol and leads to heart disease.

But the researchers contend a vegan diet lacks sufficient iron, zinc, vitamin B12, and omega-3 fatty acids; causing vegans to have elevated blood levels of homocysteine and low levels of HDL (or "good") cholesterol. Both are risk factors for cardiovascular disease.

Homocysteine is an amino acid found in the blood; high levels have been linked to heart disease. According to the American Heart Association, homocysteine levels are "strongly influenced" by diet.

To avoid the increased heart risks, and in order to get sufficient B12 and omega-3, the researchers recommend consuming oily fish, like salmon, certain nuts, such as walnuts, eggs, fortified milk, or taking supplements.

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Is Mom's Work Schedule Making Kids Fat?

A recent study has linked children's weight to the amount of time their mothers were away at work growing up.

The researchers found that the total number of years mothers were employed had a small but growing influence on their children's BMI.

The research team studied body mass index (BMI) data from 990 children in grades 3, 5 and 6 who lived in cities across the country.The total number of years mothers were employed away from home had a cumulative influence on their children's rising BMI.The findings were strongest among children in 5th and 6th grades.Surprisingly, changes in children's physical activity, time spent unsupervised, and time spent watching TV didn't explain the link between maternal employment and children's BMI.The time of day moms worked wasn't significantly associated with children's BMI.Although the reasons for the findings are not crystal clear, the authors suggest that one possibility is the limited time for grocery shopping and food preparation - opening the door for higher consumption of pre-packaged and fast foods.

Makes sense to me. The cultural shift of family dynamics has no doubt had an impact on how children are raised. With over 70% of American women with young children in the workforce, it's easy to see the potential impact of this trend.

It's a struggle to try and make it all work for double income parents and single parents alike. That said, it has to take priority, and families need to find ways to provide nutritious meals for their children.

I think it starts with taking advantage of the time you have with your children. This may be first thing in the morning, where you can perhaps eat a healthy breakfast together. Making sure you pack a healthy lunch, and have healthy snacks on hand for when the children get home, takes care of most eating occasions.

Dinners can be tricky - long workdays can render one exhausted and not feeling much like cooking. This is where some planning is crucial, having things defrosted, making enough for leftovers, and an inventory of quick and healthy meal ideas.

Do you think working mothers have a small, large or non-existent impact on childhood obesity?

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Trans-Fats Increase Risk of Depression

Eating foods high in trans-fat may increase your risk of developing depression; new research claims.

Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. They are used to prolong shelf-life of processed foods, like cookies, snack cakes, and potato chips.

Trans-fats have been linked to heart disease, diabetes, and obesity; prompting cities like New York to ban restaurants from using them.

The new study found the more trans-fat you consume, the greater your risk of depression.

Writing in the online journal PloS One, scientists analyzed the diet of 12,000 volunteers over a six-year period. At the beginning of the study, none of the individuals had been diagnosed with depression. But after the six years, 657 study participants suffered from depression.

Data showed individuals with "elevated" intake of trans-fats had a 48% increased risk of depression, compared to those who did not consume trans-fat.

The scientists determined the more trans-fat people consume, the higher their risk of depression. They recommend avoiding trans-fat and sticking to healthier oils, such as fish, vegetable, and olive oil, which have been associated with a lower risk of depression.

Additionally, the researchers discovered that omega-9 fatty acids helped prevent mental illness. Previous studies indicate that omega-fats, found in foods like fatty fish - such as salmon - may help prevent depression.

According to the World Health Organization, depression affects 121 million people, and is one of the leading causes of disability worldwide. And, despite being "reliably diagnosed," fewer than 25% of those with depression have effective access to treatment, with many sufferers avoiding treatment due to the social stigma.

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The Gracie Diet

The Gracie family are well known for their achievements in Martial Arts. And, one secret of their success is the strict diet they follow, apparently.

Grand Master, Carlos Gracie, developed the Gracie Diet based on his observations (over 65 years) of the effects of various food combinations.

The basis of this book is spacing meals at least four and a half hours apart, and food combining - something I first heard about years ago when my mum when on "Fit for Life." However, it's not an idea I'm particularly fond of.

A study, published in the International Journal of Obesity in 2000, looked at of the benefit of food combining for weight loss, and found no evidence that it was effective.

In the book, foods are grouped according to the digestive enzymes needed to break them down. This means that only foods from compatible groups can be eaten together at a meal, as a way of reducing the body's workload, easing the digestive process, and therefore essential functions, such as training, healing injuries, and fighting disease, can take precedence.

Unfortunately, even though this sounds great on paper, there is very little science to back it up.

The book is also promoted as a "family affair," however I feel it would be quite difficult for children to adjust to this way of eating. And, it seems unnecessary for them, too.

I have to say the main concept behind this diet, is a no-no for me. I don't like diets which complicate matters for people, because it makes being "healthy" seem unattainable.

However, I also don't think the diet is a dangerous one. So, if this sounds like your kind of thing, here are some of the ideas I like about the Gracie Diet: It encourages spacing between meals - for most people that is a good thing, forcing them to eat less. However, it's probably not suitable for diabetics, or those who train vigorously. Almost all foods can be eaten (but they do have to be combined correctly).On the official website there are recipes, how-to videos, and lots of other tools and tips. The Interactive Gracie Diet Table is very useful for getting to grips with the food groups, and which foods can be eaten together. Eating right vs. eating junk food is always going to leave you feeling healthier and more energetic.Exercise is encouraged.

The Gracie Diet is available from Amazon for $30.

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Shoveling the Fat Away

This is a guest post by Nicolas D'Alleva.

While in the midst of the winter season, snowstorms or other problems that Mother Nature could cause may get in the way of your daily workout. Take advantage of the winter. There are ways right around your house to get a great work out when stuck in due to bad weather.

Three great ways to get a workout in the snow are:

Shovel the fat away: Shoveling is a great way to start your day. Instead of your normal morning workout, get a shovel out and clear your driveway. Maybe even offer to shovel a neighbor’s driveway too. Shoveling gets all your arm and leg muscles working. It is an intense work out that will help speed up your heart rate and burn the calories you want gone. But remember to use your legs so you don’t hurt your back.Take a jog in the snow: Running and jogging in the snow gives you a great work out. It takes more energy for you to move your legs in the snow allowing you to burn more calories and shed that fat. Please make sure that the snow is soft and light. The last thing you want to do is slip and fall on ice while out on a run.Exercise never goes out of style: Get out those old workout tapes and put them to good use. Sure the trainers may wear some out of date clothes, but the exercises still help you tone up and lose weight. You’ll even get a kick out of the things you used to do and wear to work out. Relive your glory days and exercise while doing it.

So when the bad weather starts to get you down, remember that there are still plenty of things you can do to get your workout. This is the only time of the year that you’ll be able to do some of them. Take advantage of that and start shoveling your fat away.

Nicolas D'Alleva is the owner of Specialty Answering Service, a nationwide phone answering service for businesses and professionals. When Nicolas is not working, you can find him sleeping, eating (healthy), or exercising.

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10 Sites with Free Workout Routines and Videos

This is a guest post by Bailey Harris.

Are you looking for a workout routine to help you shed some pounds or stay in shape? There are many online sites that offer free workout routines that you can do in the comfort of your own home. From aerobics to Pilates, you can find a variety of workouts to keep you healthy and fit.

Here is a great list of sites offering free workout routines:

FitClick – FitClick offers a new program called "Social Fitness." This program allows you to share exercise routines and diets and encourages members to keep each other motivated. You can customize a workout that best fits your needs and keep track of your goals online.

Workoutz – Workoutz offers a large variety of free workout routines. This site is very straightforward and easy to use. There are “Target Exercises" for those that want to focus on one area of the body, "Total Workout" programs, and "Specialty Training" workouts that include yoga and Kettlebell routines.

Workout Box – This site very user-friendly and offers lots of different exercise routines. Step by step, you can customize a workout based on your ultimate fitness goals. This site focuses not only on exercise, but nutrition as well. It puts emphasis on community by offering free training logs where members can show their progress.

Fatloss Workouts Guide – This guide features many different types of workouts ranging from cardio to toning. It focuses on routines that will burn fat and help you shed unwanted weight in a healthy fashion.

iBodyFit.com – iBodyFit.com is a very fun and unique place to find free workout programs. You can build your own workout routine by choosing a class, an online instructor, and the equipment you want to use (if any). It offers a nice variety of workouts including cardio, weight training, Pilates, and yoga. You can even view the workout routines on your iPod or mobile phone.

Holos Fitness – Holos Fitness is a site created by athletes for individuals at various fitness levels. It puts emphasis on community, and encourages members to communicate and share their goals and workout routines with one another.

Yogabear – Yogabear is an easy-to-use site that features free yoga workouts for all levels. If you are a beginner, there is a nice introduction demonstration to get you started. It also has a blog, forum, and groups that members can join.

My Free Yoga – This site offers free yoga videos, chat rooms, blogs, and forums. Learn the right techniques from seasoned professional trainers. This site is very informative and simple to use.

Free Pilates Workout Online – Free Pilates Workout Online is a great site because you can build your own Pilates workout using a “virtual instructor." You choose the amount of time you want to work out, the level of difficulty, and whether or not you want to warm-up before the workout and stretch afterwards.

Slimtree – This site offers a large variety of free video workout clips including Pilates, kickboxing, Yoga, aerobics, target exercises, and martial arts workouts. Professional trainers get you on your way to a new and healthier you.

As you can see, there are several sites that offer free online workout routines. You can avoid high-priced gym memberships and do them at your own pace, on your own schedule. These sites are a great tool for helping you get in shape!

Do you have any other sites that have been helpful to you on your weight loss journey? Leave a comment to share!

Bailey Harris writes about insurance and other topics for the Home Insurance Blog.

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Burn The Fat Feed The Muscle.

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Easy-to-follow Tips for Eating Healthy on a College Campus

This is a guest post by Brian Jenkins.

Eating healthy on a college campus doesn't have to be a difficult task. These days most college campus dining halls provide healthy options. Just remember: even though dining halls might be all-you-can eat, you shouldn't take that as a challenge! Eat in moderation, and don't turn eating into a hobby. Simply avoid student union fast food joints, residence hall vending machines, and late night study snacks.

Listen to Your Stomach

Just eat what your body needs at the moment. When you feel satisfied, simply stop eating. Don't keep eating until your stomach feels full. You can avoid a lot of calories with this healthy strategy. Before you get a second helping, ask yourself if you're really still hungry.

You don't have to completely give up eating ice cream and cake. Just eat them only once in a while and in moderation. Eat them slowly and savor them. You only have taste buds on your tongue, so make sure you chew! You'll consume less food by eating it slowly. Also, if possible, use a small plate for meals. People tend to fill up large plates with more food than is necessary.

Nutrition

Eat a balance of vegetarian proteins or lean meats and fish. In terms of carbohydrates, stick to high fiber carbs and whole grains. And although you've probably heard it a million times before, eat plenty of fruits and vegetables.

Food and Drinks to Avoid

The skin on chicken meat, which is loaded with fat.Refined carbohydrates, high-fat foods, and high-sugar foods.Sauces in Chinese food, which are typically loaded with fat.Fried foods.High calorie desserts.Obviously, don't eat junk food. They call it junk food for a reason!Some coffee drinks have as many calories as a meal should contain.Whole milk

Substitutes

Mayonnaise is very fatty and ketchup typically includes a lot of unhealthy high fructose corn syrup. Use mustard when it makes sense. Cheese is fattening, so if you're going to add cheese to your food, use grated Parmesan; it's packed with flavor so you use a lot less of it. Salsa and vinegar are also good choices for adding some flavor to food. If you're going to eat pizza, make sure it has thin crust. Thin crust pizza is very tasty and contains far fewer carbs than deep dish varieties.

Some dishes at dining halls seems to be healthy because they include a few vegetables; however, many of these may still include a lot of fat. Cooked vegetables are often doused with butter. Talk with the dining hall head cook and find out which dishes contain a lot of fat.

Salad Bar

If the dining hall has a salad bar, make low calorie salads. Pile on the dark leafy lettuces and other vegetables. Avoid creamy dressings. Select a low calorie dressing such as a vinaigrette and use just enough to lightly coat the salad ingredients.

Snacks

If you're determined to have a snack, then try these healthy alternatives. (But not all at once!):

Canned fruit in light syrupFresh fruitNuts (in small quantities)SoupCeleryLow fat yogurtGraham crackersPretzelsDried fruit

Unhealthy Snacks

Here's a really good tip for avoiding unhealthy snacks: Don't buy them! Eating out of an open box of cookies or crackers can amount to 500 to 800 calories in one snack session. If you do choose an unhealthy snack, take out only a small portion and put the container away.

Alcohol

Alcohol is packed with calories. One beer contains approximately 150 of them. If you're going to drink, have a light beer. Besides the calories, alcohol lowers the amount of fat your body burns to make energy. Instead of being stored as fat, most of the alcohol is converted to a substance known as acetate. When acetate levels rise, your body burns more acetate and less fat. If you're going to drink, consider having an occasional beer or glass of wine (that is, of course, if you're of drinking age).

Late Night Eating

A study conducted in 2005 showed that eating between 8 pm and 4 am was a leading contributor to weight gain. So don't have a fourth meal!

While going to college, study, have some fun, have an exercise routine, and eat healthy.

Brian Jenkins has been a member of the BrainTrack writing team since 2008. He contributes feature articles about a number of career and education topics. For more information about BrainTrack, visit our Facebook page.

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Fitness in the Home Office: 15 Tips for Those Who Sit

This is a guest post by Lloyd Burrell.

More and more people work from home. If you do it's likely you sit in front of a work at home desk the vast majority of the day with few breaks in between to stretch the legs, despite how important blood circulation and movement really are.

For those who sit extended lengths of time, here are a few tips to help keep from going numb and tingly.

Be conscious of Proper Posture. It is very easy to forget about keeping your shoulders back, but slumping is a recipe for a sore back and early fatigue. Make sure you retain a proper sitting position to avoid compressing the spinal vertebrae and possibly causing injury. You may need to adjust your computer to help with this, to keep from your neck. You should not be looking up and down, but straight ahead.

Trade Off Ears. Being on the phone all day will almost certainly make you feel like as though the continuous receiver pressing is giving you cauliflower ear, tension headaches, and sore shoulders. Switch off often so your ears get a break from being squished. Or you may wish to look into a hands-free headset that only hangs lightly on one ear.

Rearrange the Work Space. Now and then, you will want to moves things around on the desktop, so you don't strain yourself by repetitive reaching, or give yourself a muscle imbalance by overextending.

Carpal Tunnel Prevention. Make it a point to frequently work your wrists in circles and flex your fingers by spreading them so as not to injure yourself with chronic strain.

Take Five. As you sit, your spine compresses and your blood may not circulate as efficiently as normal. Periodically, get up and move around for a few minutes, stretching and relieving pressure on your spine. Drink some water to get the blood pressure normalized if you find you feel faint upon standing.

Stretch it Out. Sitting all day is actually hard work and it takes a toll on your body, despite doing 'nothing'. Your hips, shoulders, back, and neck may say differently, though, as holding a single position for extended times is actually quite a chore. Performing some simple exercises as often as possible will help beat fatigue and soreness from prolonged sitting.

Shrug the Shoulders. Sit upright and relax your shoulders. Take in several deep breaths and push your shoulders up toward your ears while squeezing. Keep that position tight for several seconds and exhale, relaxing as you do. Repeat several times.

Spinal Stretch. Sit upright and with correct posture in your chair. Clasp your hands behind your head, fully exhale, and twist slowly to one side. Look behind you as far as you can without causing discomfort. Hold this pose for a few seconds and inhale as you return to starting position. Repeat with the other side. Do this up to 3 times a day with reps of 10-20 each side.

Easing Neck Tension. Basically, this is a controlled head loll. Exhale as you drop your chin to your chest, and then inhale as you allow your right ear to lie on your right shoulder as best you can. Exhale and roll your chin back to your chest, then inhale as you roll your left ear towards your left shoulder. Exhale as you return to starting. Do this slowly and controlled for several minutes.

Stay Active. Use daily exercises that can be performed at your desk to keep you feeling refreshed and alert. These help a great deal with tension and soreness.

Deep Breathing. With your feet flat on the floor and back straight in good posture, and shoulders relaxed, inhale deeply four times, focusing on breathing from the belly and staying in a relaxed position.

Rotating Squat. Slowly and with control (you can use the desk to balance, if you need to), lower your body into a squatting position as you rotate your hips to one side. As you stand back up, push through your heels and feel one buttock tightening, activating your glutes. Slowly return to forward position and repeat on other side, up to 20 times.

Easing Back Tension. Push your chair back away from your desk, but close enough to keep both hands on the desktop if your arms are fully stretched. Exhaling, lower your head slowly while arching your back, cat-like. Hold this position for a few seconds, then take in a breath and raise your head and chest, pressing your chest open as you arch the opposite way. Do this several times with slow, controlled breathing.

Use Lunch Breaks for Large Motion. If you receive an hour for lunch break, take advantage of it by walking around the block or to a store, or bring your rollerblades and skate around a park. Whatever it is you can do, do it; the more activity you get during an inactive day, the better you will feel.

Keep Your Body Fueled. Drink plenty of fluids during the day to stay hydrated and alert, preferably water. This helps regulate blood pressure, too. Eat small meals during the day to keep from fatiguing. This means some nutritious snacks, not sugary donuts that can crash blood sugar. Choose fruit or nuts, cheese and whole wheat crackers, or fresh veggies and dip. Avoid refined flours or sugars that will spike your glycemic index and lead to fatigue. Hunger is very distracting, so stay fueled, but do it smartly; you'll stay happy and your boss will be very happy with your efficiency.

Remember, work smarter, not harder and take care of yourself throughout the day.

Do you sit at a desk all day? What tips can you offer to stay fit in the home office?

Lloyd Burrell enjoys writing reviews on a wide range of home office desk furniture: writing desks, secretary desks, computer desks, office desks with hutch and popular brands like Sauder and Dmi office desks. Lloyd was born in the UK but now lives on the West Coast of France with his wife and 2 children.

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Easy Walking Workouts that will Improve Your Health One Step at a Time

This is a guest post by By Aaron O'Connor.

The human animal is one evolved to run. While our days of chasing prey and fleeing other predators are (mostly) behind us, we still have bodies meant to move. Indeed, fitness experts avow that if there is one single type of exercise most beneficial to health, it is running.

However, many of us aren't necessarily in shape to go straight into running or might prefer a less intensive ambulatory workout.

In either case, walking can provide the ideal introduction to cardiovascular exercise, and a treadmill can obviate the need to take to the wild jungle or savage sidewalks.

Treadmills provide precise control over the variables that contribute to the intensity of a walking workout (speed, incline and resistance), which is useful for beginning walkers. The simplest way to start walking the treadmill for exercise is to just get on and determine an intensity that's sufficiently strenuous that you feel like you have to work, but not so tough that it wears you out quickly. Start with all your machine's settings turned down low, then increase the speed and resistance bit by bit until you feel comfortable (but not too comfortable). Keep track of those settings, or program them into your treadmill, so you know where to begin next time.

Once you've found the right walking intensity, go at it for 15 minutes. Even if that feels entirely manageable, call it good for the first day. It's better to take it easy to begin with than to risk overdoing it right off the bat. Depending on how you feel after your workout, and on the next day, decide on an exercise schedule: whether you will walk daily, or allow a day for recuperation between workouts; how often you will increase the length of your walk, and by how much; and the intensity.

While considering these kinds of questions, come up with a routine along the lines of the following:

Week 1: 15 minutes per day, every day;
Week 2: 30/15 minutes every other day, increase intensity;
Week 3: 30 minutes per day, increase intensity.

And so on. When plain old walking gets boring, too easy, or you feel like its returns are diminishing, look up another type of walking routine. One very popular option for beginners and experienced walkers alike (and an excellent way to transition into running) is interval training. This exercise strategy consists of alternating initially short bursts of relatively high intensity exertion with longer recovery periods of normal or lesser exertion. Gradually the length of the high intensity intervals may be increased, while taking less time for recovery in between. In walking, this means switching between a normal, brisk walking pace and a vigorous stride or power-walk. For a simple interval walking routine, start with a five-minute warm-up at an easy pace, then 30 seconds of fast walking, followed by one minute at a normal pace. Go back and forth for the duration of your walk, allowing time for five to ten minutes of cool-down walking at the end. You can easily build upon this basic routine to increase the strenuousness of your walking, or even transition into running by alternating fast walking with intervals of light running. Before you know it you may find yourself comfortably running for half an hour straight.

Whether your exercise goal is general cardiovascular fitness, improving your walking stamina, or working toward running, walking remains both the simplest and easiest way to start. Taking a walk requires nothing more than your two feet and with a little determination can readily be developed into a vigorous, substantial workout that will literally become the first step in your pursuit of fitness.

Aaron O'Connor is a former track & field athlete and amateur fitness trainer. He is currently a content creator for TreadmillReviews.net.

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Avoid train gain’ keep in mind calories burned when planning meals

From CentreDaily:

The scale must be broken. After training for five weeks for a 10K, how can a person actually weigh more than when they started?

Training for an athletic event is supposed to be a fun and challenging way for amateur athletes to lose weight or get into shape. So athletes can feel defeated when the scale actually tips higher after weeks of training.

It’s called train gain the pounds amateur athletes pack on during training. It’s the result of miscalculating how many calories are needed to fuel the body during training.

“It’s not hard to see how people get it wrong,” said Joe Friel, co-author of “The Paleo Diet for Athletes” (Rodale, 2005) and an endurance athlete trainer in Scottsdale, Ariz. “You have to think about particular the sport, duration, intensity.”

A runner, for example, needs extra fuel during a longer workout, such as 90 minutes. But a cyclist doesn’t need any additional

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Chico author’s back-to-the-roots diet a best-seller

From Chicoer.com:

CHICO — A Chico man said the ancestral diet he follows saved him from chronic health problems. And since his book on the nutrition plan hit the New York Times best-seller list in September, he gets hundreds of e-mails each day from readers touting similar results.
Robb Wolf’s book, “The Paleo Solution: The Original Human Diet,” was released Sept. 14 and 10 days later it was listed on the New York Times best-seller list for hardcover advice.
The diet emphasizes lean meat and seafood, multicolored seasonal organic vegetables, nuts and seeds and healthful fats such as olive oil and avocados. It limits refined processed foods by cutting grains, legumes and dairy, which Wolf said the body can’t properly digest.
“It’s the only approach that has generated optimal health throughout our total existence,” he said.
Wolf based the diet off evolutionary biology research and put the diet into a modern context, he said. People can follow the diet five days a week, eating better quality foods and have a more relaxed menu on the weekends.
“We’re not trying to make a religion,” Wolf said.
He has been following the diet for more than 10 years with some cheating, such as corn tortillas, every few weeks.
Wolf, 38, grew up in Redding and came to Chico State University where he got his bachelor’s in biochemistry. He has lived in Colorado and Seattle and came back to Chico almost eight years ago. He opened a gym, NorCal Strength & Conditioning, in 2004.

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It’s Back to The Cave: The Paleo Diet Encourages Eating Like Prehistoric Man

A typical paleo meal could include grilled chicken with a salt-free herb dry rub, grilled fennel brushed with olive oil and grilled halibut.

Our Stone Age ancestors lived in an uncomfortable world, spending their 30-year life spans hunting and gathering without air conditioning or heat.

But some say cave men ate better than we do.

That’s the premise behind the Paleo diet, a health and weight-loss trend that encourages people to eat modern-day versions of Paleolithic food.

Several weeks ago, one group of health-conscious Californians took on the Paleo diet and planned to spend nine weeks eating like cave men. That means consuming only animals, vegetables, fruits, nuts, seeds and mushrooms, said Rick Larson, co-owner of CrossFit West Sacramento, the gym running the challenge.

“A lot of people at our gym were getting good workout results, but I knew they weren’t supporting it with their diets,” Larson said. Because other gyms in the CrossFit family have had success with the Paleo diet, Larson decided to test it at his gym. Fifteen people took the bait.

Like any diet, the hardest thing about the Paleo diet is what you can’t eat.

Out is anything humans began eating after the agriculture and animal husbandry revolutions, meaning no dairy, beans, grains or starches and absolutely nothing processed.

“If you can’t eat it raw, then you shouldn’t consume it,” Larson said. (Although, since our Paleolithic ancestors did have fire, cooking food is permissible.)

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Interview: Erwan Le Corre, fitness guru

I’ve read about this guy a few times over the years. There was a great story about him a year or so ago in Men’s Health. Pretty amazing guy. Notably, he is all about the paleo diet!

From Scotsman.com:

Erwan Le Corre is a trailblazer in the world of fitness, but he doesn’t hold with strict routine, or mindless repetition. His way is based on taking people back to nature. Claire Smith tracked him down

• Erwan Le Corre has adapted his urban techniques to the great outdoors, and has devised a training system which encourages exercise in natural environments Picture:Jayne Emsley

HE HAS been called “one of the fittest men on the planet” – but you won’t find him pumping iron or running on a treadmill in a conventional gym.

Frenchman Erwan Le Corre would rather be swinging on a branch, hurling a boulder or running barefoot through a forest than working out in a room full of ste-of-the-art machines and high-energy disco music.

The 39-year-old is the inventor of MovNat, a new kind of workout – which uses natural movements and natural environments to help its followers gain maximum fitness and flexibility.

Le Corre, who recently lectured to Nasa scientists, and gave his first workshop in Scotland this week, says he wants people who use his method to feel “liberated and invigorated”.

“Looking fit and being fit is a totally different business. Looking fit is all about being a mirror athlete.”

“I tell people what I am going to teach is not how to run and jump but more efficient ways to run and jump.

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Do you think we should eat like cavemen?

From TheSunTimes.com:

There’s a buzz in some scientific circles that say we should eat like a caveman.  This of course means – when it is all said and done – we should eat how man in earlier times ate.  
What did early mankind eat?
Scientific research shows that Cavemen, or hunters and gatherers ate a lot healthier than most Americans today
What Did They Eat?
These people ate primarily vegetables, fruit, nuts, roots and later, meat was added to their diet.
Today, these healthy staples have been almost entirely replaced with refined sugar, high fructose corn syrup, and cereal, breads, including all types of refined grains, potatoes and pasteurized milk products… which do nothing for our health at all.  In fact just look at all the health issues we have today.
Dr. Loren Cordain, author of The Paleo Diet and considered to be one of the world’s leading experts on Paleolithic nutrition, took a look at what they ate, and decided that they had very good nutrition.  Today we have a tremendous lack in good nutrition, even though we have an abundance of food in, fast food, TV dinners, take out, and processed foods.
Although abundant, that type of food is not creating good health for us.

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The Modern Take On The Paleo DietGetting The BookShare this Post[?]

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Primal Diet More Satisfying Than Mediterranean Diet

From The Epoch Times:

For many of us, this time of year brings with it generally greater opportunity to eat more than is necessary. While I do not particularly believe in sacrifice or deprivation, I do think it’s useful to be aware of strategies that can be used to prevent over-consumption of food and drink with ease and, importantly, without hunger.

One approach that tends to reap dividends is focusing on eating a diet that sates the appetite most effectively.

For a given number of calories, not all types of food sate the appetite to the same extent. While many factors can play a part, two factors that are particularly important are the protein content of food and its glycemic index (the speed and extent to which it disrupts blood sugar levels).

Generally speaking, protein is the most sating element of the diet, and lower GI foods are more sating than those of higher GI.

One type of diet that fulfills these criteria is a Paleolithic or primal diet, essentially a hunter-gatherer diet based on foods eaten prior to the introduction of relatively novel foods, including grains and dairy products. Such a diet would include meat, fish, eggs, nuts, seeds, fruits, and vegetables.

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The Modern Take On The Paleo DietWhat Is The Paleo Diet?Embrace Your Inner Caveman With the Paleo DietCaveman Cuisine: Is Paleo the Diet of the Future?The Caveman Diet

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Q and A with Amanda Beard: Gold Medal Mom

From Tonic.com:

Swimming, healthy living and being a great mother are all things this Olympian knows very well.

Amanda Beard began her Olympic swimming career at the 1996 Atlanta games (at age 14!), winning three medals (two silver, one Gold). As a four-time Olympian she’s won seven medals and looking for more as she trains for the 2012 games. But being under the microscope at such a young age isn’t always a great thing as Amanda shared the ups-and-downs swimming with the New York Times yesterday. But regardless of previous expectations, Amanda has managed to do it all — whether it’s been her broadcast career, spread in Playboy, or anti-fur campaign for PETA, Amanda is a super-athlete — and now a super-mom.

MindBodyGreen: How is your training and preparation different for the 2012 Olympics than your other Olympics?

Amanda Beard: My schedule is 100 times more hectic then ever. With my son occupying every free second. That changes everything! My training is a lot more intense in and out of the water then it has been in years. I am lifting a lot more then I ever have. I also just started doing a lot of kettle bell work. My pool workouts are pretty similar to what I’ve always done but I only do one pool workout a day now instead of two.

MBG: How did you lose weight after giving birth?

AB: It’s probably the hardest thing I’ve done in awhile. I’ve never had to lose weight before, but I put myself on a strict paleo diet and workout everyday.

MBG: How has becoming a mom changed your attitude about food?

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Morning Weigh-In – Goal #1 Accomplished

I have two broad goals for the rest of the year. To be under 220 pounds by July 1st, and to be at 200 pounds or lower by the end of the year. Well, today is July 1st. I woke up this morning, got on the scale, and the magic number was:

218.5

Goal #1 has been accomplished!!! 218.5 represents a loss of 30.5 pounds. Remember, this has been accomplished not by being 100% paleo (though that is certainly a worthy goal), but by sticking to the main outline of the paleo plan. If I can do it, then you can do it. Now go eat some raw meat.

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Super Fruits That You Must Not Miss Out On

This is a guest post by Shannon Clark.

If you're looking to improve your overall health and promote a safe and healthy weight loss, one type of food that you must be sure not to miss out on are the super fruits that are available.

While it's long been known that consuming plenty of fresh fruits and vegetables on your diet is a key element for health success, but now more and more evidence is coming out demonstrating that some fruits in particular tend to take your benefits up a notch.

The following super fruits and nutritional powerhouses and will provide everything that you need to see maximum success.

Let's take a look at the top fruits that you need to know about.

The very first of the super fruits that you might have heard about is the pomegranate berry. This berry is going to be high in vitamin C, vitamin B5, vitamin A, and vitamin E. In addition to that, it's also a very rich source of a number of different minerals including calcium, potassium, as well as iron, while containing a powerful dose of fiber.

Like all the other super fruits that we're going to outline, this fruit is also very high in antioxidants so will work very well to help fend off disease and slow down the aging process.

Second, one of the fruits that's easily considered one of the top rated is the acai berry. This fruit has received a very large amount of media attention for all that it does for the body.

Not only is it jam packed with antioxidants but it's also a great source of essential fatty acids as well. For this reason this is one of the most sought after fruits by many and one you should definitely be including in your plan.

Third you have the maqui berry. Like the acai berry this is another one that is very popular among many people today since it packs such a healthy punch to the diet. This berry is actually often used as a weight loss aid since it will help to support a healthy metabolism.

Just note that even if you do use this berry, or any of the others for that matter, you will not automatically lose weight rapidly just because you included it in your diet.

You still must maintain a healthy, calorie reduced diet to see weight loss take place, but the fact remains that adding it to your smart diet will further increase the speed at which you progress.

Finally, the last berry that you might come across that's also being referred to as a super fruit is the goji berry. This berry has been known to increase your longevity as the antioxidants it supplies help to reduce the aging process and fend off the damage that occurs in the body.

In addition to this, goji berries can help to stimulate the release of the human growth hormone in the body, which is a key hormone involved in helping you maintain your youthful glow.

So if aging is something you're concerned with, you will want to be sure that you're adding this berry to your menu plan.

There you have four of the top super fruits that you need to remember and try to eat on a regular basis. If you include these in your diet, not only will you be in better health because of it but you may just find it's that much easier to reach and maintain your goal weight as well.

Shannon Clark is a certified personal trainer who holds a degree in Exercise Science. She has been writing about health and fitness for the last 9 years across numerous websites as well as helping others both online and in person achieve their weight loss and health goals.

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The Caveman Diet

In remote caves in Europe and Asia, drawings depict ancient battles, cavemen hunting beasts long disappeared from the earth. Anthropologists for years have studied these pictures and the lives of our hairy, thick-skulled ancestors.

But now another group, fitness buffs, is paying closer attention to the caveman. Why?

He wasn’t fat.

What was his secret? Why are 100 million Americans overweight today when the Neanderthals and Cro-Magnons who preceded us were so lean and ripped? They looked like, as Snooki would say, “gorilla juiceheads.”

The devotees of the Paleo Diet believe it’s the way they ate.

“The essential principle is we spent 19 million years evolving to eat a hunter-gatherer lifestyle, and 10,000 years ago we had the agricultural revolution,” says Lurene Grenier, 28, of Severna Park, who has been eating the Paleo diet for two years. “The upside of that revolution is it helped build up society. The downside is it made us very sick.”

Thus, the Paleo diet is an attempt for humans to “eat the way we did before the agricultural revolution,” says Grenier, who works as a security researcher and trains clients at a Glen Burnie gym, Crossfit BWI.

That means no grains, no dairy and, above all, no sugar. Or, in other words: no Joe Squared pizza, Starbucks’ macchiatos or Sugarbakers’ red velvet cake.

“It’s basically the opposite of the government’s food pyramid,” Grenier says.

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Trying the Paleo diet? Be prepared for Caveman crankiness

From The Globe and Mail:

Six weeks ago, I would have smashed you over the head with a club and dragged you by the hair into a cave if it meant I could eat a chocolate bar. Don’t even ask what I would have done for a bowl of ice cream.

I had been warned that the first two weeks of the Paleo diet would leave me feeling, shall we say, sub-optimal.

“You’re going to feel like shit,” said Dhani Oks, director of programming at Academy of Lions/CrossFit Gyms in Toronto.

He was right.

Two weeks into eating like our Paleolithic ancestors, a diet that the body takes time to adjust to, I was feeling terrible. There were headaches. There was a general feeling of ickiness. There was a lack of energy. There was a G.I. incident it’s best we not talk about.

Read the rest here.

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The Best Workout Music Of 2010: Beyond Flo Rida and Ke$ha

I was recently sent a press release by Chris Lawton from Run Hundred, that listed the best workout tracks of 2010. Their 75,000 voters selected these hits as the winners:

Flo Rida – Club Can't Handle Me (Feat. David Guetta)Lady GaGa – Bad Romance (Starsmith Remix)Ke$ha – We R Who We RR.I.O. – After The LovePitbull & Akon – Shut It DownTaio Cruz & Ludacris – Break Your Heart (Mixin Marc & Tony Svejda Radio Edit)Black Eyed Peas – Rock That Body (Chris Lake Remix)Yolanda Be Cool & Dcup – We No Speak AmericanoShiny Toy Guns – Major TomEdward Maya & Vika Jigulina – Stereo Love

Now I'll be honest, none of these songs appear on my Sansa Clip as I am an old traditionalist. Billy Idol is probably the best workout music you'll find there.

But with one teenager and a 12-year old who acts like a teenager in the house I get my share of hearing today's music and this is a pretty good sampling. Each of the links has a sample you can play to hear for yourself whether you like the song or not, and I went through and click on each one to hear if my speculation was correct and it was – almost every one of these songs features that savior to poor vocal cords everywhere – the Auto-Tune. I wonder how long that trend is going to last. Much too long I fear. Just like a blog can turn any asspiring writer into a journalist so too can Auto-Tune turn any kid in his basement into the next P-Diddy.

Oh well, as long as the beat gets you working out!

Run Hundred is the web's most heavily trafficked workout music site. Visitors can sample songs from both Top 40 and college radio. They can also browse the song selections by genre, tempo, and era—to find the music that best fits with their particular workout routine. The site was started by Chris Lawhorn—the resident DJ at Marie Claire and workout music columnist for Men's Journal.

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Weight Loss Blogger Quotes of the Week

Here are some great quotes from other weight loss bloggers from the last week – be sure to click through and check them out.

I turned to food. I never saw it in the same light as my drinking, it was somehow more acceptable. But it became my new addiction, my crutch, my obsession. I thought about food all the time, I binged on amounts of food that would shock you, I ate until I was so full I wanted to vomit, I ate when I wasn’t hungry, I ate so fast and didn’t feel like I could stop myself. I ate in secret. Kat @ Adventure's in Dietland

Understanding addiction and how addicts often substitute one addiction for another its quite possible that my food addiction increased when I stopped smoking so now that I'm getting my food addiction under control do I need to replace that with something else? Can I replace a bad addiction with a good addiction? Diana @ ScaleJunkie

So when you don’t want to exercise, just talk yourself into getting out and doing the tiniest bare minimum and you will probably end up doing better than you thought and be proud of yourself for doing it. Jason @ My angle on weight loss

Coming to the realization that the only person standing in the way of what you want out of life stares back at you in the mirror everyday. The second that you can stop making excuses for why you can’t lose weight. The only person stopping you from getting what you want out of life is you. James @ Prior Fat Guy

I had a huge breakthrough this morning. I figured out one of the reasons why I eat the way I do. It is an eye opener. Brad @ Brad Gansberg's Thoughts On:

Eating intuitively means eating when you’re truly hungry and not based on emotions. This has not been happening. I’ve been eating purely out of emotion more often than not. While I wouldn’t say my panic around food has been at an all time high, it’s been pretty high up there. I’m still packing more food than I probably need and instead of making it last throughout the day I’m eating it all within a few hours. Tara @ 263 and Counting

After a long conversation with myself during one of my workouts last week, I’ve come to the conclusion (for the last time so help me God!) that eating like a total asshole to fill some emotional void is getting me nowhere fast. Rachel @ Body by Pizza

Regardless, everything was changing so fast and I was scared, lost, and while everything was going right for me the only thing really mattered, my health, was going to sink and destroy it all. None of the exciting changes, additions, and accomplishments in my life would mean anything if I were to just eat myself to death by the age of 30. Tyler @ 344 Pounds

You've probably set some New Year's Resolutions – what are you doing to stick to them? Let 2011 be a great year!

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Weight Loss Blogger Quotes of the Week

Here are some great quotes from other weight loss bloggers from the last week – be sure to click through and check them out.

I turned to food. I never saw it in the same light as my drinking, it was somehow more acceptable. But it became my new addiction, my crutch, my obsession. I thought about food all the time, I binged on amounts of food that would shock you, I ate until I was so full I wanted to vomit, I ate when I wasn’t hungry, I ate so fast and didn’t feel like I could stop myself. I ate in secret. Kat @ Adventure's in Dietland

Understanding addiction and how addicts often substitute one addiction for another its quite possible that my food addiction increased when I stopped smoking so now that I'm getting my food addiction under control do I need to replace that with something else? Can I replace a bad addiction with a good addiction? Diana @ ScaleJunkie

So when you don’t want to exercise, just talk yourself into getting out and doing the tiniest bare minimum and you will probably end up doing better than you thought and be proud of yourself for doing it. Jason @ My angle on weight loss

Coming to the realization that the only person standing in the way of what you want out of life stares back at you in the mirror everyday. The second that you can stop making excuses for why you can’t lose weight. The only person stopping you from getting what you want out of life is you. James @ Prior Fat Guy

I had a huge breakthrough this morning. I figured out one of the reasons why I eat the way I do. It is an eye opener. Brad @ Brad Gansberg's Thoughts On:

Eating intuitively means eating when you’re truly hungry and not based on emotions. This has not been happening. I’ve been eating purely out of emotion more often than not. While I wouldn’t say my panic around food has been at an all time high, it’s been pretty high up there. I’m still packing more food than I probably need and instead of making it last throughout the day I’m eating it all within a few hours. Tara @ 263 and Counting

After a long conversation with myself during one of my workouts last week, I’ve come to the conclusion (for the last time so help me God!) that eating like a total asshole to fill some emotional void is getting me nowhere fast. Rachel @ Body by Pizza

Regardless, everything was changing so fast and I was scared, lost, and while everything was going right for me the only thing really mattered, my health, was going to sink and destroy it all. None of the exciting changes, additions, and accomplishments in my life would mean anything if I were to just eat myself to death by the age of 30. Tyler @ 344 Pounds

You've probably set some New Year's Resolutions – what are you doing to stick to them? Let 2011 be a great year!

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Countdown to Vegas – Week 12

Diet starting weight: 304Week starting weight: 286Today's weight: 288Week weight gain: 2 lbsTotal weight lost: 16 lbs

This is going to be a brief update just for the sake of keeping these going – I've been sick as a dog since Thursday, and last night I had a fever of 102.1 so it isn't getting any better. I really hope I feel better tomorrow.

I gained two pounds this week, probably because I didn't do any exercise and really didn't move around much at all, spending a lot of time in bed. Did you know that ice cream feels good on a sore throat? Well it does.

At least I was smart enough to cancel last week's trip to Chicago, that would have been a disaster.

Here's to a better week this week – I need to focus on getting well.

P.S. – Stop by and check out the new FatBloggers.net.

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Trans-Fats Increase Risk of Depression

Eating foods high in trans-fat may increase your risk of developing depression; new research claims.

Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. They are used to prolong shelf-life of processed foods, like cookies, snack cakes, and potato chips.

Trans-fats have been linked to heart disease, diabetes, and obesity; prompting cities like New York to ban restaurants from using them.

The new study found the more trans-fat you consume, the greater your risk of depression.

Writing in the online journal PloS One, scientists analyzed the diet of 12,000 volunteers over a six-year period. At the beginning of the study, none of the individuals had been diagnosed with depression. But after the six years, 657 study participants suffered from depression.

Data showed individuals with "elevated" intake of trans-fats had a 48% increased risk of depression, compared to those who did not consume trans-fat.

The scientists determined the more trans-fat people consume, the higher their risk of depression. They recommend avoiding trans-fat and sticking to healthier oils, such as fish, vegetable, and olive oil, which have been associated with a lower risk of depression.

Additionally, the researchers discovered that omega-9 fatty acids helped prevent mental illness. Previous studies indicate that omega-fats, found in foods like fatty fish - such as salmon - may help prevent depression.

According to the World Health Organization, depression affects 121 million people, and is one of the leading causes of disability worldwide. And, despite being "reliably diagnosed," fewer than 25% of those with depression have effective access to treatment, with many sufferers avoiding treatment due to the social stigma.

Image credit: John Kannenberg

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Watching Too Much TV Hurts Your Heart

Sitting on the couch, watching a lot of television or staring at a computer screen all day may harm your heart and shorten your life, suggests a new study, even if you get regular exercise.

Inactivity and obesity are two major factors in the development of heart disease, raising risk 39.5% and 33.9% respectively; according to the U.S. Centers for Disease Control and Prevention (CDC).

Researchers found TV watchers may have double the risk of heart attack.

Writing in the Journal of the American College of Cardiology, scientists discovered people who spent at least four hours a day playing video games, watching TV, or using a computer for recreation were more than two times as likely to have a heart attack, stroke, or other cardiovascular problem, compared to individuals who kept their "screen time" under two hours per day.

The research included more than 4,500 Scottish adults, ages 35 or older. Experts used a survey to record the study participants' screen time and other health behaviors. Data revealed 54% of participants spent two to four hours of free time each day watching television or playing on the computer. And 29% spent four hours or more.

At the end of the study, 215 people suffered a heart attack or another cardiac event. And 325 had died from any cause. But the people who spent over four hours in front of a screen had more than double the risk of heart problems, compared to individuals who spent less than two hours.

And, the connection between screen time and heart risks did not significantly change when the researchers factored the amount of exercise (moderate to vigorous) study participants engaged in. Scientists say the findings show the health benefits of exercise are not enough to cancel out the effects of sitting in front of a screen for too long; part of a sedentary lifestyle.

To help "Fight the Sedentary Lifestyle," the American Heart Association suggests tracking your daily physical activity and daily dietary intake, creating personal walking maps, keeping weekly summaries of your progress, and researching valuable information to help you achieve your lifestyle goals.

Image credit: Curtis Gregory Perry

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