From Tom Holland: The Excuse Trap

September 03, 2010 2:54 PM

There will always be an excuse not to work out. Always. Work, stress, relationships, family, and so on. These are not excuses, they are actually the reasons we NEED to get our exercise in. Don’t fall into the excuse trap. Make that appointment on your schedule for your workout and keep it. Everything else benefits as a result.

September 3, 2010 | Permalink | User Comments (2)

From SELF Magazine: Flat Versus Sparkling Water

September 03, 2010 2:51 PM

Here’s a great Q&A about flat vs sparking water from the experts at www.Self.com:

Q: Is there a health-related downside to drinking lots of sparkling water or seltzer?

A: For the most part, you're safe with bubbly water. Fizzy H2O has been popular for hundreds of years and remains a great no-calorie refresher. The effervescent sips are simply plain water infused with carbon dioxide, which is bad for the atmosphere but safe for us to ingest. Many dieters enjoy these drinks as an alternative to regular water, and they are just as hydrating. Another plus: Seltzer doesn't cause bone-density loss (colas may), and although some people experience bloating and gas due to the carbonation, they're not a health concern. The only downside to soda water is that it's slightly acidic, and scientists speculate that it might erode tooth enamel. So to protect your pearly whites, choose regular water, which has no acid but can be fortified with good-for-your-teeth fluoride. Finally, skip club soda. It contains sodium and might not quench your thirst.

September 3, 2010 | Permalink | User Comments (1)

From SELF Magazine: How to dine out & stick to your diet!

August 30, 2010 2:10 PM

Don't let enormous portions, boatloads of butter and overflowing bread baskets keep you from eating out. Enjoy your meal and a slimmer shape with these simple tips.

Play favorites: Decide before you even have the menu in front of you whether you want to enjoy a small piece of bread, a glass of wine or three bites of a sinful dessert. All of these tasty extras provide about the same number of calories and not much nutrition. Pick one and switch it up next time!

Go halvsies: A restaurant entrée generally has twice as many calories as the same dish cooked at home. Split whatever you order in half: Share an entrée with your date or a friend, request a half portion of your dish (many chefs will oblige), or ask the waiter for a take-out container and wrap up half of your dinner before you dig in.

Focus on your friends: When you're out to eat, it's easy to scarf down your meal and then reach for bread, more wine or your pal's plate. Adopt a more leisurely pace by shifting your attention from your food to your dining partners. Take breaks between bites to listen, talk and laugh. You'll eat less and have more fun.

August 30, 2010 | Permalink | User Comments (0)

From Tom Holland: Listen to Your Body

August 27, 2010 4:00 PM

Remember to listen to your body. There is a difference between muscle soreness and pain. We workout with soreness, we do not workout through pain. Taking a day or two off to let a pain subside is much better than trying to "work through" it, only then having to take weeks off due to making it significantly worse. When in doubt, take a day off.

August 27, 2010 | Permalink | User Comments (0)

Day 85: Team Juju Uniforms!

August 26, 2010 1:53 PM

Our “Team Juju” uniforms have arrived!!!  The tri-suit makes me feel like I could actually pass as a sprint tri-athlete!! The shorts have less padding than bike shorts, so I’ll swim and bike and run in them. Gulp.

 

I’ve been training my heart out in the final weeks. I can’t believe that September 11^th is just two weeks away. Aaaaak.  

  

Huffing and puffing, I've had a couple of great jogging workouts while teaching my middle son how to ride a two-wheeler. It’s such a big deal to let go!! Now, we’re biking together with my 2 year old on the back.

Coming up on GMA we’re doing a story on how so many of us are seeing ourselves as athletes for the first time … or at least in a very very very long time. And we’re planning to interview some of our children about how they’re seeing mommy or daddy in a new light.. and how they are cheering us on!

As you know, I’m doing the Housatonic Valley Tri-athlon, not just to get fit for myself… but to help the kids of Haiti, too. So, please consider sponsoring our efforts. You can link to it via the Juju Gets Fit Web page. Simply click “Support Team Juju”

http://abcnews.go.com/gma/jujugetsfit

 

August 26, 2010 | Permalink | User Comments (1)

From SELF Magazine: Become a Cheese Whiz!

August 25, 2010 5:04 PM

Holy cow! Women who ate an ounce of full-fat cheese daily gained fewer pounds over time than their less-cheesy peers, a study in The American Journal of Clinical Nutrition shows. Whole dairy contains conjugated linoleic acid, which may stoke your metabolism. To become a cheese whiz yourself, check out this guide from www.SELF.com. The advice? To get more waist-whittling power from your wedge, savor a single-ounce portion (about the size of your thumb) of one of these top picks daily:

Goat cheese-- One ounce of this creamy choice contains 76 calories and 6 grams of fat (4 g saturated) and boasts 5 g of filling protein. It's also a good source of copper, which keeps your immune system humming. Swap out mayo and smear goat cheese on a wrap or mix with chopped nuts and dried fruit for a filling toast topper.

Parmesan-- At 111 calories per serving, it seems like a splurge, but Parmesan comes with loads of needed nutrients: A single ounce contains nearly as much bone-building calcium as a glass of milk and 10 g protein—more per ounce than chicken breast. Grate and sprinkle over a bowl of salad greens for a punch of flavor.

Cheddar-- It's easy to warm up to this classic queso: It gets perfectly gooey—not greasy—when heated and has 6 percent more calcium than American cheese. An extra sharp cheddar adds zing to favorite foods like tacos and veggie burgers.

Monterey Jack-- Nosh on Monterey Jack and a piece of fruit for a salty-sweet balance of carbs, fiber, protein and fat that can tide you over until your next meal. In the mood for something spicy? Choose pepper Jack cheese, a twist on Monterey Jack that includes hot peppers such as jalepeños. Eat 1 ounce of either to secure about 20 percent of your daily requirement of calcium and 6 g protein for 110 calories.

Ricotta-- Good news, lasagna lovers! Even full-fat ricotta is a low-cal wonder: It weighs in at a scant 49 calories and 4 g fat (2 g saturated) per ounce and has the lowest amount of sodium of any cheese out there. For a decadent-tasting dish, toss ricotta with pasta and fresh herbs or stir into jarred tomato sauce for an easy upgrade.

Provolone-- This mellow, firm cheese is versatile enough to go with most deli meats. One slice offers 21 percent of your daily requirement for calcium, along with other bone-building minerals phosphorus and selenium. Layer it on top of lean meat for 100 calories and 7 g fat (5 g saturated).

Mozzarella-- Net 22 percent of your daily calcium with one serving of this luscious pick. Mozzarella contains 85 calories and 6 g fat (4 g saturated) per ounce. It's an ideal fit for omelets because it won't overwhelm the mild flavor of eggs and meshes well with most vegetables. Cheese for breakfast? Yes, please!

August 25, 2010 | Permalink | User Comments (0)

From Tom Holland: Muscle weighs more than fat!

August 24, 2010 5:41 PM

When it comes to working with clients for weight-loss, I like to measure success by the way their clothes fit, not by what the scale reads. You should do the same. If you are strength training as you should be, muscle weighs more than fat. So, in essence you can be losing dress or pant sizes while staying the same weight. That's okay! You have lost fat but gained muscle. What matters is how your clothes fit. It's body fat, not body weight that truly matters.

August 24, 2010 | Permalink | User Comments (1)

Day 82: Group Swim at Candlewood Lake

August 23, 2010 5:31 PM

I didn’t drown.  That’s the good news. Team TRI took a practice swim up at Candlewood Lake.  .25 miles.  A quarter of a mile.  A lap around a track. 400 yards.  16 laps in a pool.  No matter how you count it, it’s an intimidating figure as you look out onto an open lake.   It’s clear-ish water, but it’s murky… and there’s things growing and swimming in it. 

 

Tom Holland, our TRI coach is ever the optimist.  He’d say vaguely encouraging things like “Just relax, have fun”… some of us weren’t convinced.  We put on our swim caps.  A few of us had wetsuits. 

 

Our hearty group is knee-deep in rookies…  but ultimately, we all took the plunge and the water felt great…  refreshing on a summer day.  We swam around for about 300 to 400 feet (some of us swam more than others)… and we all swam away thinking it was well worth our while to give it a go…

 

The director of the Housatonic TRI Sean Morits ran with us along about a mile or so of the run, too.  He’s been so helpful and encouraging despite all our requests…

 

We are 18 days away...... and counting.

 

August 23, 2010 | Permalink | User Comments (1)

From SELF Magazine: The Vitamin D Dilemma

August 20, 2010 7:45 AM

Recent studies imply that higher D levels may combat depression and cancer. Is it a miracle nutrient or an overhyped supplement? This Q&A from SELF Magazine’s experts seeks D truth.

Why is D a hot topic?

We know that D helps bones store calcium. Now research shows that higher levels may reduce incidence of colon cancer. Studies also suggest higher intake may help prevent breast cancer and lift mood. Many experts want to up the adequate intake (AI) based on this data and because sunscreen users may be low. (UVB rays help you make D.) But others say too much D may raise the risk for some diseases (e.g., pancreatic cancer in smokers).

How much D do I need?

The current AI for women younger than 50 is 200 international units daily (the amount in 2 cups of fortified milk). But many scientists say a healthier intake—enough to help protect against cancer and other diseases—is closer to 800 IUs. Amounts greater than 2,000 IUs may lead to kidney stones and vomiting.

How can I tell if I'm low?

Muscle pain and weakness and bone pain may signal a deficiency, but the only way to know is to get a blood test. Ask if you need a test at your next physical. For now, assess your lifestyle: If you use sunscreen, work inside (windows block UVBs) and don't eat D-rich foods daily, you may be one of the 50 to 78 percent of adults who aren't getting enough D.

Can I get enough D from my diet?

Two hundred IUs? Yes. But 800 IUs? It's a challenge. You'd have to eat 6 ounces of fatty fish (salmon, tuna, eel) plus drink 3 cups of fortified milk or soymilk daily. Fortified cereal (about 40 IUs per serving), yogurt (80 IUs, 6 oz) and eggs (20 IUs each) count, too. Some M.D.s suggest a daily multivitamin providing at least 400 IUs of D3, the type of D that the body metabolizes the most quickly. Ask your doctor if you need one.

Can I skip sunscreen to get D from the sun?

No. Exposing the arms, face, legs or back for 5 to 30 minutes a day, twice weekly, March to October (when UVBs are strongest) minus sunscreen allows you to make what you need. (People with dark skin and those living in the North need more time.) But we know the sun causes cancer, so why risk it?

I've read there's a link between low D and weight gain. Is this true?

Oprah's health expert suggested that low D levels may have altered her thyroid function, which in turn could have caused weight gain. But no one knows for sure because research is still looking at the connection between D levels and weight or thyroid function. The best way to lose weight is through dieting and exercise.

The bottom line

Aim for about 800 IUs daily by eating foods high in D, and ask your doc if you need a multi. Don't take vitamin D–only supplements unless it's "doctor's orders." And keep using sunscreen. Consider yourself D-briefed!

August 20, 2010 | Permalink | User Comments (2)

From Self Magazine: 5 Common Fattening Flubs

August 18, 2010 12:27 PM

When you’re trying to eat healthy and drop a few pounds, these tricks seem smart but actually tend to cause gains. From the experts at SELF, here’s how to really correct 5 common fattening flubs.

Fattening flub: Eating a variety of foods

Why it doesn't work: We're hardwired to eat more when faced with a number of different choices. This mechanism gives us a slimming advantage when a spread consists of low-cal, filling fare such as veggies and lean protein. But unless you pass by the snack aisle and plant your cart by the produce bins, chances are your fridge is filled with variety of a different sort.
What does work: It's OK to have a few treats in the house, but limit your stash to one or two types—the rest of your shelf space should be reserved for a range of nutritious foods. Need ideas for what to do with all those veggies, fruit and whole grains? Search the database at www.SELF.com for delicious recipes.

Fattening flub: Never going for seconds

Why it doesn't work: If we're held to a single serving, we want to make it count. It's human nature—get your fill while you can. The problem is, if you load up your plate with a heaping pile of food, chances are you'll eat it all. Knowing you can go back for another helping if need be encourages you to put less on your plate the first time around and allows your body to register fullness before the second helping.
What does work: Begin retraining yourself to start off with at least 20 percent less than you're used to eating. Then after 20 minutes—the time it takes for us to start to feel full—gauge your hunger. Still have an appetite? Dig in again, but keep it reasonably portioned.

Fattening flub: Using exercise as an excuse to eat more

Why it doesn't work: Unfortunately, exercise does not burn as many calories as we might think. Thirty minutes on the elliptical, for example, cancels out only one Reese's Peanut Butter Cup. If you're training for a sporting event, you may need to eat more to fuel your workouts—otherwise, consider regular exercise a keep-it-in-check tool, not a free pass to bulldoze your way through the mall food court.
What does work: Exercise—but not for the reasons you'd imagine. While cardio won't completely burn away a weekend binge, it does benefit health by increasing energy and lowering risk for heart disease. Another perk of busting a move? Good behavior often begets other good behaviors. Working out may make you feel good, so you eat better.

Fattening flub: Hanging a tiny cocktail dress on the closet door for motivation

Why it doesn't work: You may think the hopeful purchase of a little black dress or photos of thin models will encourage you to lose, but you'd be wrong. Some women feel worse about themselves after seeing skinny models in ads. And if you feel bad about yourself, it's harder to stick to an eating and exercise plan.

What does work: Focus on accomplishments, not shortcomings. When you notice you're comparing your body to the girl next to you at the track, stop. Instead, think, I can run for five more minutes than I could a month ago. And don't fixate on the end goal, such as the 20-pound loss. Plan short-term goals, like “I'm going to the gym three times this week, or I'm cooking a healthy dinner tomorrow.”

Fattening flub: Thinking fruit and veggies are "free foods," so you can eat all you want

Why it doesn't work: Produce is a must, but if you favor high-sugar, high-calorie dried fruit, fruit juice and starchy veggies, beware. Peas, corn and potatoes are higher in calories than other high-water-content vegetables such as cucumbers and green beans. Plus, you need three to five servings of veggies each day and only two to four servings of fruit. A piece of fresh fruit has 60 calories, and a serving of most vegetables has about 25.
What does work: Pick water-rich veggies such as zucchini and spinach and high-fiber fruit such as apples and berries. And replace fatty sauces and dressings with low-cal ones such as salsa, fat-free ranch dressing and spritzes of lemon and lime. Then munch your way to your goal weight!

August 18, 2010 | Permalink | User Comments (0)