4 Tips for Top-Notch Health

May 16, 2013 at 3:31 am
By mohrresults

I am surrounded by estrogen.

My wife and I have two daughters. We run Mohr Results Women Only Fitness Boot Camp. I am a Registered Dietitian, a profession that is 97% female. And I currently have pink toenails after our almost 4 year-old thought it would be fun to “paint daddy’s toenails like mine.”

It’s fitting, then, that I would be writing about ways to celebrate YOU — for National Women’s Health Week.  Of course, at Fitness magazine, every week is women’s health week…but now the rest of the country jumped on board and this whole week has officially been a week to celebrate YOU.

So: How do YOU celebrate YOU?

Taking care of your body from the inside out (and the outside in) is surely a great start. That means fueling your body with quality nutrients to perform at your peak, physically and mentally.  Physically, it may be at the gym and/or playing mom and chasing little ones around all day.  Mentally, it may be at the office and THEN chasing little ones around all day.

Regardless, the foods you fuel your body with can make or break you.  After all, don’t you want to have the most energy possible instead of wanting to curl up and excuse yourself from the rest of the world?

Here are 4 ways to support your health:

1. Two words: Move. More.  We are not meant to sit all day, every day.  If you work a traditional 9-5 type job, though, this is exactly what happens.

2. Hydrate. Your goal is to drink half your body weight in ounces (if you weigh 150 pounds, that is 75 ounces, or around 9 cups of water daily). Try adding some citrus fruit to water, or a splash of juice to seltzer, to make it more appealing.

3. Snack smart. Eating frequent meals can keep your energy up, curb cravings and help feed your body the fuel it needs to chase after kids, stay focused at work or whatever it may be. The key is that snacks should: 1) include some protein, 2) include healthy fats, 3) be convenient 4) include fiber (bonus!).

KIND Peanut Butter Dark Chocolate + Protein (OMG!) is one of our faves—it has a little added protein boost, healthy fat AND 3 grams of fiber all packaged in convenient awesomeness.  These are awesome because they A) taste great, B) offer satisfying protein and fiber C) provide healthy fats.

4. Fuel Your Body with Fresh, Quality Foods.  This is an important one.  Outside of the snacks you choose, the other meals you eat are important too.  Start with a quality breakfast (eggs, oats, a homemade smoothie, or even just a piece of fruit and some nuts) and then follow it up with a quality lunch and dinner.

Now, the lunch and dinner parts can be tricky.  You’re on the go, challenged on what to eat, or maybe don’t like to cook.  The same “rules” apply for meals as they do snacks — protein + healthy fat + fiber = awesome.  For an on the go option, I love Subway’s Double Chicken Chopped Salad.

There you have it.  Four super easy, practical strategies to take care of you.  When you take care of you, you aren’t just taking better take care of everyone else, you’re also celebrating YOU.

RELATED: Get more nutrition and women’s health advice from Chris and Kara Mohr.

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Angelina Jolie’s Brave Decision for Her Health

May 14, 2013 at 12:08 pm
By Marianne Magno

In a brave, must-read editorial for The New York Times, Angelina Jolie reveals that she underwent a preventive double mastectomy earlier this year to reduce her risk of breast cancer. Jolie explains that it was her mother, who died of breast cancer at 56, who motivated her to take charge of her health. The actress, director and humanitarian explains that she is a carrier of a “faulty” BRCA1 gene, which puts her at an estimated 87% risk of breast cancer and 50% risk of ovarian cancer .

Jolie hopes that sharing her story will encourage others to be proactive about their own health:

“I am writing about it now because I hope that other women can benefit from my experience. Cancer is still a word that strikes fear into people’s hearts, producing a deep sense of powerlessness. But today it is possible to find out through a blood test whether you are highly susceptible to breast and ovarian cancer, and then take action.

…For any woman reading this, I hope it helps you to know you have options. I want to encourage every woman, especially if you have a family history of breast or ovarian cancer, to seek out the information and medical experts who can help you through this aspect of your life, and to make your own informed choices.”

We here at FITNESS applaud Jolie’s decision to take preventative measures against cancer and to use her celebrity to encourage other women to do the same. We’ve been inspired by other women who also chose to have preemptive mastectomies: our marketing manager, Kristin Guinan, who underwent the same procedure at age  27, and marathoner, soldier and mom Margaret Smith who decided to forgo reconstructive surgery after her mastectomy.

Early detection and action are important, and it is up to us to take control. In Angelina Jolie’s words: “Life comes with many challenges. The ones that should not scare us are the ones we can take on and take control of.”

Resources for Your Healthy Breasts:

• How to Do a Breast Self-Exam
• What You Need to Know to Prevent Breast Cancer
• “Why I Gave up My Breasts”
• “My Battle with Breast Cancer”

 Read Angelina Jolie’s full op-ed here.

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Superfood Salads

May 13, 2013 at 4:00 pm
By Guest Blogger

By Dawn Jackson Blatner, RD

Superfoods help keep us healthy and youthful. They potentially fight diseases such as diabetes, cancer and heart disease and may even help slow the aging process. So what better foods to toss into your salads?

With the help of The Dole Taste of Spain Salads, I am posting 31 salad recipes throughout the month of May — enough for a different salad every day. This week, the 7 featured recipes have a Mediterranean vibe and are packed with suprfoods.

These salads are high in flavor, easy on the waistline and will supercharge your health and energy so you can enjoy all the activities summer has to offer from volleyball to paddle boarding to playing frisbee on the beach.

Southern Spanish Market Salad

SUPERFOOD SPOTLIGHT: Avocado. Avocados are worshiped for their heart healthy unsaturated fat, filling fiber (14 grams per avocado!) and essential nutrients like vitamin C, vitamin K and folate.

INGREDIENTS 

• 1 package (11.3 oz.) DOLE All-Natural Ultimate Caesar Kit
• 1/4 cup sliced black olives
• 1 avocado, peeled, and cut into chunks
• 1 medium bell pepper, cut into short thin strips
• 2 tablespoons balsamic vinegar
• 4 anchovy fillets (optional)

DIRECTIONS

1. In a large bowl, combine all DOLE® All-Natural Ultimate Caesar Kit ingredients except Caesar Dressing. Add olives, avocado, bell pepper, balsamic vinegar and toss with dressing.
2. Transfer salad to shallow bowls or plates and garnish each with an anchovy fillet, if desired.
3. Family Friendly Suggestion: So you’re a poultry person…no problem! Try swapping anchovies for a half-cup of pulled or diced cooked chicken to add extra protein that pairs just as easily with olives, cheery bell peppers and balsamic.

Serves 4. Serving size: 1/4 salad. 252 calories and 19g fat per serving.

Here are  more Superfood Salad recipes. Check back next week for a new round of salads!

Seville Potato Verde

SUPERFOOD SPOTLIGHT: Potatoes. Potatoes contain resistant starch, which is a compound that works overtime to help you feel fuller longer. Also, potatoes are an excellent source of vitamin C and potassium.

Raspberry Avocado & Mango 

SUPERFOOD SPOTLIGHT: Raspberries. Raspberries are loaded with anti-cancer and anti-inflammation compounds. Plus they are a low-cal, high nutrition way to curb a sweet tooth.

Beet Salad w/ Citrus Goat Cheese

SUPERFOOD SPOTLIGHT: Beets. Thanks to a unique pigment, called betalain, biting into a beet provides antioxidants, reduces inflammation and may help flush toxins out of the body. Beets are also rich in blood pressure lowering nitrates.

Crunchy Broccoli Salad

SUPERFOOD SPOTLIGHT: Broccoli. Raw broccoli provides high amounts of immune-boosting vitamin C and bone-beneficial vitamin K.

Endless Summer 3-Bean Salad

SUPERFOOD SPOTLIGHT: Beans. Beans provide protein, heart smart fiber and energy enhancing iron. Beans also help keep cholesterol in check and blood sugar balanced.

Caprese Chopped Salad 

SUPERFOOD SPOTLIGHT: Tomatoes. Tomatoes are rich in antioxidants (particularly the trifecta of carotinoids: lycopene, lutein and zeaxanthin) which may improve the health of particularly your eyes and heart.

About the Author: Dawn Jackson Blatner, RDN, CSSD is a registered dietitian nutritionist and certified specialist in sports nutrition based in Chicago. She is the author of The Flexitarian Diet. Dawn is working with Dole throughout the month of May to inspire more salad eating.

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What You Need to Eat to Be Heart-Healthy

May 13, 2013 at 9:28 am
By Lauren Cardarelli

According to a recent statement made by the American Heart Association, heart failure costs are expected to more than double by 2030, potentially costing Americans a whopping $244 per year! Time is tickin’ to beat the rising heart disease incidence—the leading cause of death in women. Insert omega-3 fatty acids, which has proven study after study to reduce the risks. Opt for food sources of supplements, says New York University adjunct nutrition professor and FITNESS Advisory Board member Lisa Young, Ph.D., R.D. It’s as easy peasy (and affordable) as cracking open a can of tuna—just two servings of seafood a week! Now isn’t that just fin-tastic?

Jazz up the versatile canned good with your favorite spices, Dr. Young suggests, and fold it into a cold pasta salad, wrap or form into burgers. Another great idea? Tasty crostinis made with thin baguette slices, fresh rosemary and Kalamata olives. No more fishing for heart health excuses. Here’s a quick and easy recipe that pairs perfectly with a glass of white for a summer soiree app. Your friends and heart will thank you later.

White Bean and Tuna Crostini
(Recipe courtesy of Melissa d’Arabian)
Makes 4 servings

• 10 thin baguette slices
• 4 tablespoons extra-virgin olive oil, divided
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 teaspoons minced garlic
• 1 teaspoon rosemary, finely chopped
• 1/8 cup dry white wine
• 1 15-ounce can white kidney beans, drained
• 1 5-ounce can chunk-light tuna packed in water, drained and flaked
• 1/3 cup finely chopped red onion
• 1/4 cup finely chopped pitted Kalamata olives
• 1/2 cup minced fresh parsley leaves
• 1 tablespoon red wine vinegar

Directions: Preheat oven to 350° F. Arrange baguette slices in single layer on baking sheet; brush slices with 3 tablespoons olive oil. Bake until bread is crisp and golden, about 15 minutes. Set aside. In a preheated skillet, cook onion, garlic, rosemary, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened. Add the wine and simmer the mixture until the wine is reduced by half. In a food processor, purée the beans and the onion mixture and salt and pepper to taste, transfer the mixture to a bowl and chill it, covered, until it is cool. In a small bowl, toss together tuna, onion, olives, parsley, vinegar, and salt and pepper to taste.Spread bean puree among baguette slices and top with tuna salad. Garnish each with 1 small rosemary sprig.

For more recipe ideas and information on heart healthy fish, visit getrealaboutseafood.com.

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5 Reasons You Need to See ‘The Great Gatsby’

May 10, 2013 at 9:51 am
By Samantha Shelton

It’s likely the most talked about movie since The Hunger Games–at least it is in the FITNESS office. And one of the perks of working here is getting the chance to see movies before they hit theaters. So on Tuesday night I made my way to the Ziegfeld theater in NYC, popped on my 3-D shades and was transported into one of the most beloved stories in American literature. If that’s not reason enough for you to go see The Great Gatsby, here are five more:

1. Leonardo Dicaprio. The man has been making our hearts flutter since Romeo + Juliet, and we swear he just gets better (acting-wise and come on, looks-wise) with age. If you didn’t know, Baz Luhrmann, the director of Gatsby, worked with Leo way back then on R+J. Once we watched him on screen, we saw exactly why Luhrmann wanted to collaborate with the actor again: love or hate him, Leo was the perfect guy to play the complicated role of Jay Gatsby. The love, confidence and desperation of his character all seep through, and he had us chastising Daisy Buchanan for her crazy amounts of indecision.

2. Tobey Maguire (Nick Carraway) and Leonardo Dicaprio (Jay Gatsby)’s bromance. It’s real, both on and off-screen. We can’t get enough of it.

3. The fashion. This period wasn’t called the Roaring 20s for nothing. It was the tip of the iceberg for women exploring new dress lengths (short, short, short!), hairstyles and lots of sparkle—and you know we love sparkle. Fun fact: costume designer Catherine Martin worked with Brooks Brothers for many of the male costumes—think 2,000 garments + 200 tuxedos—who actually sold clothing to Fitzgerald back in the day.

4. Isla Fisher and Carey Mulligan. Our May cover girl plays Myrtle, Tom Buchanan’s mistress who lives in the Valley of Ashes and wants the glamorous life. Although her role is small, Fisher knows how to make a big impact. Mulligan takes on the iconic role of Daisy Buchanan, and delivers flawlessly. The woman knows how to be alluring, and we love that she isn’t afraid to speak her mind. What we don’t love: Daisy’s inability to make a decision and stick with it. Just watch the movie and you’ll see what we mean.

5. The music. Just as he did in R+J, Luhrmann took Gatsby, a very classic story, and blended it with contemporary music. Now we’ll admit, this is the part we were most skeptical about. Sure, we love blasting Jay-Z, Florence + The Machine and Lana Del Rey during our workouts, but would it work in a movie set in the 20s? Surprisingly, it does. In fact, we say it’s what makes the movie that much better. Bringing contemporary beats to the party scenes helped us make a connection with all of the characters and the fun they were having. Think about it: if you were ready to get your dance on tonight, would you blast music from the 20s and feel jazzed; ready to rock? We didn’t think so. This blend of eras made the story more relatable so we could really be immersed in the story. Smart move, Luhrmann. Smart move.

Read more

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2 Recipes For a Heart-Healthy Mother’s Day Brunch

May 10, 2013 at 9:24 am
By Karla Walsh

There are few better ways to show mom how much you care than breakfast in bed. That tray of goodies—perhaps pancakes with sausage or Eggs Benedict—sure tastes great, but may not be too nice for her health, though.

New research found that a meat-free diet can cut risk for heart disease by 32 percent, so the two vegan recipes below from The China Study Cookbook, will keep mom’s heart happy, too. By the way, all of the dishes in the book are not only vegetarian, but vegan!

Scrumptious Apple-Filled Turnovers
Serves 8

Turnovers

• 3½–4 cups whole-wheat pastry flour
• 1 tablespoon Sucanat
• ½ teaspoon sea salt
• 2½ teaspoons instant (fast rise) yeast
• 1½ cups warm water

Filling

• 3 cups apples, diced finely
• ½ cup walnuts, chopped
• ¾ cup raisins
• 2 tablespoons maple syrup
• 2 teaspoons cinnamon
• ½ teaspoon nutmeg

1. Mix all the turnover ingredients together in a bowl. Knead with your hands for 8–10 minutes, until smooth and elastic. Separate into 8 balls; cover, and let rise for 40 minutes.
2. Once turnovers are covered, prepare filling by mixing all ingredients in a medium-sized bowl and set aside.
3. After 40 minutes, roll out each ball to a diameter of about 3 inches. Place one heaping tablespoon of filling into the center. For each turnover, fold the edges together to form a half moon. Pinch the edges together with a fork so there are no openings.
4. Preheat oven to 425˚F.
5. Let your turnovers rise on the counter for 15 minutes, then place turnovers on nonstick baking sheet.
6. Bake at 425˚F for 20–25 minutes.

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Getting Younger Women Involved: How to Walk for Breast Cancer Research

May 10, 2013 at 9:24 am
By FITNESS Intern

Written by Carrie Stevens, editorial intern

Sadly, chances are most of us know someone who’s been affected by breast cancer. Many of us know about the Susan G. Komen 3-Day walk program to help raise funds in the fight against the deadly disease. But a new campaign has come to town for the younger women looking to get involved—Young Women Walking (YW2)—and we’re ready to don our hottest pink hues in support.

Designed for women between the ages of 16 and 23, YW2 lets participants experience one day of the Komen 3-Day walk. While the 3-Day walk has women cover 60 miles in three days and raise $2,300, the YW2 contingent will clock 20 miles and raise $750.  Sounds like a great way to dip your toes into the water, right?

Here’s what we really love:  While spending the day alongside their elders, the YW2 girls learn breast cancer facts and discuss action steps necessary to reduce their own risk.  Forget the clichés: knowledge is power.

Oh, and don’t forget about the after party!  After completing a day on their feet, walkers celebrate with a pink (of course!) party and enjoy well-earned foot massages, inspirational speakers and a dance party.

Interested? Visit their website for more information, or to find an event near you.

Now you tell us: What’s the farthest you’ve walked in one day?

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Plug Into an Audiobook to Revamp Your Workouts

May 9, 2013 at 11:55 am
By FITNESS Intern

Written by Carrie Stevens, editorial intern

Looking to re-energize your sweat sessions this spring? Instead of automatically blasting our favorite tunes, we’re listening to—wait for it—audiobooks. Macmillan Audio launched its “Listen While You Work Out” campaign, aimed to help people get in shape while listening to audiobooks. We plugged into Barbara Taylor Bradford’s Secrets From The Past, and were pretty impressed with how engaged in the story we became while still busting out a quality workout.

Here’s the rundown: lead character Serena Stone is a 30-year-old American photojournalist who’s covered wars in the Middle East. After her famous photojournalist father dies unexpectedly, Stone starts working on his biography. At the same time, a former flame returns after serving on the front lines overseas as a photojournalist, and he suffers from post-traumatic stress disorder (PTSD). While helping with his recovery, Stone stumbles upon a secret that sparks a series of events that can change everything she thought she knew about her own family.

Thanks to great narration, compelling characters and intriguing plot lines, Secrets From The Past made our workouts pass in a flash. Try it for yourself—you may sweat a bit longer just to find out what happens! In fact, one of our Fit Bloggers We Love, Meghann Anderson of Meals and Miles, is a big fan of playing books on the run. “You can only listen to the same song over and over again before you start to hate your iPod,” she says. “Lately I’ve been seriously obsessed with audiobooks; I just finished Stephanie Meyers’ The Host. It’s easy to get lost in a good story and the miles fly by.”

For a wide variety of audiobooks, check out the Macmillan Audio website, or Audible.com. There are more than 100,000 downloadable books to choose from, and Audible allows you to switch between listening and reading without losing your spot. Decide you don’t like your first pick? No sweat—swap it for another at no extra cost. Happy reading!

Now you tell us: If you could have any book on audio, what would it be?

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How Boxer Mikaela Mayer Knocks Out Cravings And Her Sexy Abs Secret!

May 8, 2013 at 12:32 pm
By FITNESS Intern

 

Written by Carrie Stevens, editorial intern

Care to step into the ring with 22-year-old amateur boxer Mikaela Mayer? Chances are this former model will knock you out—figuratively and literally. In 2012, she secured the title of U.S. National Champion and brought home bronze and gold medals from the World Championships and Continental Games, respectively. The Los Angeles native was an alternate in the London Games (the first year women could compete), and has her sights set on gold in Rio. We talked training and being bikini-body ready for summer (have you seen her abs?), plus her genius secret for keeping that sweet tooth in check.

How did you discover boxing?
I signed up for Muay Thai at a gym near my house, and was practicing to keep myself busy. A few months in, I suffered a slight back injury that prevented me from kicking, so my trainer made me take boxing fights to develop my hands. Once I tried it, fell in love and never went back! I remember telling myself only two or three months in that I was going to be the best female fighter in the world.

Clearly that’s working out! How often do you train?

When I’m in camp for a tournament, it’s six days a week, two to three times a day for six weeks. It’s nothing but eat, sleep, train, repeat! The workouts will vary week to week, but it’s a mix of interval running, swimming, strength training, boxing and sparring three to four times a week.

Well, that must keep you bikini-body ready year-round, right?

Even when I don’t have major competitions coming up, working out is still a part of my everyday routine. Partly because I enjoy getting stronger and more skillful and partly because getting back in shape after you have let yourself go is too hard! So I always try to maintain. Staying in tip-top shape requires working out consistently. You can’t make excuses for skipping the gym. It needs to be a priority.

Read more

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Super-Satisfying Salads

May 7, 2013 at 9:55 am
By Guest Blogger

By Dawn Jackson Blatner, RD

As summer approaches, we start craving fresh foods. Hello healthy salad season—and just in time to help us slim down for summer!

With the help of Dole Salads, I am posting 31 delicious and simple salad recipes throughout the month of May—enough for a different salad every day.

Here’s the thing about salad: If you make one that’s too light, you’ll be hungry in an hour. But add the wrong ingredients, and your salad can have more calories and fat than a burger and fries. The trick to making a healthy salad that’s a satisfying meal is in the ratio of ingredients.

This the general equation for the perfect entrée salad:

2-3 cups veggies
+
3/4 cup or 3 ounces cooked protein
(~150 calories; beans, egg, turkey, tuna, etc.)
+
3/4 cup cooked grain or starchy carb
(~150 calories; brown rice, whole grain pita, quinoa, baguette, etc.)
+
2-3 Tablespoons fat
(~100 calories; dressing, cheese, nuts, etc.)

Each of this week’s salads has the perfect ratio of ingredients to fill you up without weighing you down. Try one for dinner tonight!

Garden Tapas with Tuna
Who says a salad has to be served in a bowl? This one is served on top of thinly sliced baguette pieces…

INGREDIENTS

• 1 package (6 oz.) DOLE Tender Garden, coarsely chopped
• 2 (2.6 oz.) pouches chunk tuna or 1 (5 oz.) can chunk light tuna in water, drained
• 1/4 cup low-fat mayonnaise
• 1/4 cup plain low-fat yogurt
• 1/4 cup chopped celery
• 2 tablespoons chopped pimento
• 1 tablespoon coarsely chopped parsley leaves
• 2 teaspoons bottled capers, drained
• 1 hard-boiled egg, coarsely chopped
• Juice from 1 medium lemon (about 3 tablespoons)
• 1 (8 oz.) baguette French bread, cut into 12 slices, toasted
• Salt and pepper, to taste (optional)

DIRECTIONS

1. In a large bowl, mix and toss all ingredients together thoroughly, except baguette. Season to taste with salt and pepper if desired.
2. Top bread slices with salad mixture.
3. Transfer to plates and season with fresh pepper, if desired.

Serves 4. Serving size: 1/4 salad. 317 calories and 7g fat per serving.

Here are  more Super-Satisfying Salad recipes. Check back next week for a new round of salads!

• Mediterranean Salad with Grapes and Sausage
• Miso-Garlic-Roasted Tofu Caesar Salad
• Quinoa Salad with Shrimp, Mango and Butter Lettuce
• Bulgur, Chickpea, Pistachio Salad
• Peanut Tempeh Thai Salad
• Grains & Greens Salad with Hummus Dressing

About the Author: Dawn Jackson Blatner, RDN, CSSD is a registered dietitian nutritionist and certified specialist in sports nutrition based in Chicago. She is the author of The Flexitarian Diet. Dawn is working with Dole throughout the month of May to inspire more salad eating.

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