SALAD DRESSING NUTRITION

Eating salads is healthy, right?  It depends.  If you’re picking the wrong salad dressing, you could be adding loads of fat, calories and sugar to your otherwise healthy meal.  If you’d like to keep from turning your salad into junk food, try following these three quick tips:

1. Avoid creamy dressings!  This means no ranch, bleu cheese, or Caesar dressings.  The best way to complement your salad is to stick with oil-based vinaigrettes.  Not only do vinaigrettes generally contain fewer calories, they also are full of “good” fats that are healthy for your heart.

2. When eating out, always get your dressing on the side.  Then, instead of pouring the dressing over the salad, try dipping your fork into it before spearing the salad.  This method will ensure that you get the perfect amount of dressing in every bite.  Plus, I think you’ll be amazed at just how little dressing you actually use.  This, of course, will save on the calories!

3. When eating at home, try making your own dressings.  Basic vinaigrettes are pretty simple to make, and you can find some easy and healthy recipes on my website.

Following these quick tips should help keep your salad on the light side and not sabotage your diet.

Eating healthy in a restaurant can be a real challenge.  This is especially true since most establishments use words designed to entice you and make your mouth water.  In order to be sure that you’re choosing the right delicious and nutritious meal when you’re eating out, I’ve got some quick tips to help decipher the menu:

1. We all know that grilled chicken is good for you and that fried chicken is bad, right?  What you may not have realized, however, is that breaded, battered, crusted, crispy and crunchy are all names used for fried!  Did you really think they were going to batter it in fresh greens?

2. You don’t have to limit yourself to just grilled options; ordering roasted or broiled is generally a good alternative as well.  If you see descriptions that include words like smothered, country-style, creamy, au gratin, or buttered, you should keep on moving.  All of these terms tend to indicate that the dish will be higher in calories and fat.

3. As you peruse the menu, try to search out descriptions that include the words fresh, steamed, multi-grain, or vegetables.

I know it can be difficult, but try not to get swept up in the fanciful descriptions of the food.  Pay attention to what you’re actually ordering and, whenever possible, try to make the healthy selection.

PREVENT IT BAND INJURIES

IT band injuries are a familiar occurrence to athletes and are especially common to runners.  But, what exactly is the IT band and how do you prevent an injury to it?

The IT band is a shortened form of iliotibial band, and is the connective tissue that runs along the outer side of the thigh beginning at the hip and extending all the way to the knee.  Its primary job is to stabilize the knee in conjunction with the other muscles of the thigh.  If any of your hip or leg muscles are tight, then you are a likely candidate for an IT band injury.

Pain on the outer side of the knee is the most commonly associated complaint.  Making sure to stretch properly after warming-up or working out will lower the possibility of an injury.  Be sure to keep your shoes in good condition and, whenever possible, run on flat, even surfaces.  You can also help keep your IT band in good condition by using a foam roller to work out any kinks.

It’s great to see people at the gym being diligent about wiping down their cardio and weight equipment.  Doing so will definitely help prevent the spread of the flu virus, as well as other germs, bacteria and viruses.

Unfortunately, I often see people just cleaning down the areas that they lean against or sit on.

There are several additional areas that could use the attention of some disinfectant, so here is a friendly reminder:

1. When you wipe down your machine or equipment, please be sure to clean any and all handles; many weight machines have them, and I regularly see people omit them.
2. Please be sure to get the stick, lever, knob (or whatever it is) that adjusts the resistance.
3. If you’re using dumbbells or barbells, be sure to clean down the handles.
4. If you’re using a shared yoga mat or similar item, lay a clean towel on it first.

It may seem petty or even ridiculous, but wouldn’t you want the person who used the equipment before you to have cleaned it thoroughly?  It won’t take that much extra time to give the machines some much needed attention, and it could help keep us all healthy and flu free!

Are you struggling with your diet or can’t figure out why you’re not losing weight?  You may need to get a better handle on your eating habits by becoming more aware of your tendencies.  The best way to do this is to keep a food journal.

Tracking your eating habits will allow you to better observe your food choices and to monitor your portions and snacking.  You should also try to note anything that may affect your food choices or intake, such as your gym routine, mood changes, stress levels, or work schedule.

You may be surprised by the findings:  You may find that you’re snacking more than you thought; that you crave coffee at 10:30 every morning; or, that you eat Thai food when you’re stressed.  Learning things like this can be time consuming, but it will also raise your awareness.

Try keeping a log for seven to ten days to start.  Be honest with yourself and mark down everything; that includes drinks, gum and mints.

You can find supplements for all of these, but studies consistently find that getting your vitamins and minerals from the food itself is the best method.

Fit Links:
10 Best Cold and Flu Fighters – MarthaStewart.com
Feel-Good Foods: 10 Cold and Flu Fighters

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Amy Mac’s 2nd book Fitness Made Too Easy is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book!

**Pre-order the book now!**

WithAmyMac.com

You’ve heard the expression ‘a cluttered desk is a sign of a cluttered mind’ and this really can be true!

You always feel good when you’ve cleaned the house or uncluttered a closet but the thought of spring cleaning can be overwhelming!  The best way to approach it is to get organized, set priorities and approach one task at a time.  To get you started, here is a list of my top six places that need attention:

1. Closets – Are you holding on to outdated or ill-fitting clothes or something that you haven’t worn in over a year?  It’s time to clear them out and donate them for better use!

2. Cabinets – When was the last time you looked at the expiration dates on the products in you medicine chest?  Take some time to check them and properly discard anything that is past its prime.  You could also take this opportunity to do something with all of those little travel size toiletries.  I like to fill “guest boxes” to keep in the spare rooms so I have supplies handy for friends and family.

3. Pantry – If you take a minute to really look at your pantry, you’ll probably notice the old cooking supplies, stale cereal and massive amounts of plastic bags.  Clean it out!

4. Offices – Take the time to sit down and clear out those stacks of junk mail, magazines and things to file.

5. Storage containers – Do you remember what’s in all of those boxes filling the garage or attic?  If not, then they’re probably not worth the storage space.  Sort through them and decide what you really want to keep and what can be put in the garage sale.  You might even want to invest in some totes to protect your valuables from water or critter damage.

6. Garage – Since you’re already out there sorting through the storage containers, you might as well go ahead and organize all of the other stuff that’s gotten tossed or piled in the space where your car should be.

Did you know that a tomato is actually a fruit and not a vegetable?  Tomatoes are the fruit from the tomato plant, but are commonly confused as being a vegetable because they’re not sweet like most other fruits.

One of the best known health benefits of tomatoes is that they are a great source of lycopene.  Lycopene has amazing antioxidant properties that are believed to help prevent a number of different cancers.

Before the discovery of lycopene, tomatoes were known for their wealth of other vitamins including Vitamins A, B, C and K.  In fact, a one cup serving of tomatoes contains over 50% of your daily Vitamin C needs while only contributing an average of 37 calories!

Of course, buying fresh tomatoes is always the best option.  If this is impractical, you can always find them in cans.  Be sure to check the label, though, and verify that there aren’t a lot of additives that will take away from the benefits of eating tomatoes.

Quick Tip: Generally, tomatoes are in peak season between July and September.  That’s a great time to find the best ones and really experience their full flavor!

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Amy Mac’s 2nd book Fitness Made Too Easy is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book!

**Pre-order the book now!**

WithAmyMac.com

MAXIMIZE YOUR WORKOUT

So you’ve just finished your 3 sets of 10 bicep curls for weeks on end, and you’re thinking that you might want to change things up.  What do you do?  The good news is you don’t necessarily have to find a new move or up the weight just yet.  Here are five quick ideas to keep your current routine fresh and challenging:

1. Pause at the top of your lift for two seconds.  Putting the emphasis on a different section of the move will create a new obstacle in the resistance training.

2. Do the moves faster or slower.  This would activate different sections of the muscle while simultaneously making you re-focus on the task.  You should see improvements in both strength and endurance with the particular move.

3. Do the moves while standing on an unstable surface.  This will cause your core to activate in order to allow you to keep you balance while doing the exercise.  Anytime you add an obstacle to your training, you’ll be increasing the intensity and demand on that muscle group.  Adding an unstable surface will also ensure that you’re squeezing your butt and abs.  Of course, as a reminder, be careful!

4. Close your eyes or look away from the mirror.  Doing this will likely throw off your balance and force you to focus.  It may sound silly, but give it a try!

5. Change the order of your moves.  Your body adjusts to a routine and will become more efficient with that routine over time.  Switching the order of your exercises will force your body to “think” and react differently.

Implementing any of these suggestions will help to keep your workout from becoming stale and keep your mind from zoning out.  Even these tiny changes can help to activate every part of the muscle you’re working, as well as help the core to keep you balanced.

There are multiple ways to modify your workout, but these are some quick two second changes that will help you improve your overall weightlifting results!

Fit Links:
Fitness Tweaks You Need to Make – That’s Fit
Weight-Training Routines: Change is Good – Gain-Weight-Muscle-Fast.com
Workout Rut? Variety Boosts Results – Gaiam.com

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Amy Mac’s 2nd book Fitness Made Too Easy is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! Pre-order your copy now!

WithAmyMac.com

Over the years, I’ve often received questions about lunges and why they can hurt your knees.  Here are a couple of things to consider:

1. If your knees are in bad shape to begin with, then lunges may not be a great exercise for you.
2. Many times lunges hurt because you’re putting too much strain on the front of the knee and the shin.

Think about how you do a lunge.  You can go either backwards or forwards, but you need to be taking a big step regardless.  Pause, and then proceed to move straight down.

If you look at you profile in the mirror, you should not be able to see any type of forward or backward movement.  Your head, shoulders and hips should remain in a straight line, and then you need to bend at the knees in order to complete the lunge.   This will ensure that your knees don’t come over your toes and that you have more weight in the middle of your body and on your calves instead of on your shins.

If you’re still experiencing pain after correcting your form, you may need to consider a different move.

<< Watch Standing Lunge slide show – ExerciseMoves.Me >>

Standing Lunge fitness video
Resistance band lunges exercise video

When you’re purchasing your greens, what do you get?  Do you buy the crispy iceberg lettuce, the dark and rich spinach, or do you go for something more daring like endive or arugula?

If you’re looking to pick the healthiest greens, then you should probably stay away from the iceberg; iceberg is the least nutritional variety of lettuce because it’s mostly water and lacks many of the nutrients that others provide.  Romaine, which is popular for Caesar salads, offers Vitamin C and folate.  Spinach, which is a great substitute for lettuce, is full of Vitamin C and folate, plus it provides a nice dose of calcium.

As a general rule for shopping, try to remember that the greener the lettuce, the healthier it is.  Or, if you’re like me, you can just grab the mixed greens and enjoy all of the flavors and benefits together!

A study published in the New England Journal of Medicine assessed the likeliness of gaining weight based on the company you keep.  According to the article, if your friends, siblings or spouse become obese, the chances of you following are somewhere between 37% and 57%.

My initial thought is that this is likely a result of the activities, or lack thereof, that you do together.  I’d like to think that you’re less apt to find this situation between workout buddies than you would with a group that loves food.  Personally, I’d like to see a reverse study to find out if fitness can also be contagious.  Until then, try to be open to new experiences and activities, stay active and don’t let your friends weigh you down!

Are you an emotional eater?  Do you celebrate promotions, report cards, birthdays or holidays by indulging in food?  Do you drown a bad day with ice cream, candy or high-calorie “comfort” foods?

If you answered “yes” to any of the above questions, then you are indeed an emotional eater.  This isn’t necessarily a bad thing, but you should be able to recognize your tendencies so you’ll be better able to control them.  There’s nothing wrong with a celebratory dinner, but you may want to reconsider if your “celebrating” something twice a week!

On the other end of the spectrum, if you’ve had a bad day, why make it worse with junk food?  You already know that it’s not going to satisfy you, that you’ll likely feel worse when the sugar rush crashes, and you’ll feel guilty about all of the empty calories.

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Amy Mac’s 2nd book Fitness Made Too Easy is going to be released on Halloween 2010!  That’s right, 10/31/10! It will feature 101 easy tips to help you live a healthy and fit life! 91 of those tips will be released right here, starting today and going through the launch date. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book! We are also working on lots of bonus material to overload the book! Pre-order your copy now!

WithAmyMac.com

I’m sure you’ve all seen the various diet product commercials asserting that cortisol, a naturally occurring hormone that is produced as a result of stress, makes you fat.  These products claim to eliminate cortisol and thereby contribute to weight loss.

I was intrigued, so I decided to do a little research on this concept and find out whether or not it was plausible.  After a thorough investigation, I’m not even sure if cortisol can be linked to being overweight.  Since I can’t verify that link, it leads me to believe that these products are questionable as well.

According to the Mayo Clinic, the amount of cortisol produced in a stressed person is not enough to cause weight gain unless there is some sort of associated medical condition.  Other reliable sources mention that cortisol leads to belly fat.

So, I admit that I’m confused on whether or not cortisol contributes to your weight.  Interestingly, I found a ton of studies about monitoring the cortisol levels of stressed children and other studies claiming that there may be a link between cortisol and depression.

My overall conclusion is that maintaining a consistently high level of cortisol is probably not good.  Studies indicate that it may be linked to chronic stress (which can cause a whole host of problems), a decrease in the mental development of children, depression, and maybe even belly fat.

My suggestion:  Do some research and talk to your doctor before drawing any conclusions for yourself.

Has this ever happened to you?  You decide to splurge and order dessert.  The first bite is amazing, but then as you continue to eat the dish begins to lose its luster.

Nothing is ever as good as those first couple of bites, so why is it then that we just can’t seem to quit while we’re ahead?  We should be able to savor what portion of the dessert we did have and feel good about the fact that we didn’t eat the whole thing.  This, however, takes some will power.

Here are a couple of quick suggestions on how to make this a little easier while still allowing yourself to enjoy the sweet treat:

1.  Share – If there are four of you at dinner, order one or two desserts, taste and enjoy each of them and then stop.  Nobody wants to be the one that finishes the whole thing, right?

2.  Focus – If there are only two of you, stop talking when dessert arrives.  Focus on the taste of those first few bites and really enjoy it.  Then, push the dessert aside and continue with your conversation.  This will allow you to fully use your senses on this indulgence and, since you aren’t clearing the plate, you won’t be riddled with the guilt after you leave.

I’ve been noticing that edamame is being added into a lot of stir-fries and salads lately.  Obviously edamame is a vegetable, but what you may not have realized is that it is a type of soybean.  I actually grew up across the road from a field filled with soybeans, but it wasn’t until the last couple of years that I heard about edamame.

Since it’s a vegetable, edamame is generally high in protein and very nutritious.

Edamame has become one of my personal favorite foods.  I find that it’s great to eat as an appetizer or as a mid-day snack to get an extra boost of protein.  It takes less than ten minutes to steam a batch, add a touch of sea salt and be able to enjoy them.

If you can’t find fresh edamame, try looking in the freezer section!

A while back, I received a health alert from Men’s Health that talked about how we could save money, the environment, and ourselves by exercising and getting rid of obesity.  After some complex calculations, they determined that we spend approximately $487 billion every year as a direct result of obesity!

If you really think about it, though, it makes sense.  Cars and planes would be more fuel efficient if we were lighter, so there would be less money spent there.  We wouldn’t be overeating, which puts a strain on our food production.  We wouldn’t be outgrowing our clothes and needing to replace them.

Perhaps most importantly, we wouldn’t be afflicted with all of the illnesses and issues that result in outrageously high medical bills and loss of productivity at work.  If you break it down, these numbers mean that Americans each spend $4200 annually on costs related to obesity!

If you’re planning on spending some time on the elliptical, stairmill or treadmill, then be sure to make it worth the effort.  Here are a couple of things to keep in mind to make sure that you’re getting the most out of your time:

1. If you were running outdoors, you wouldn’t be gripping on to any sort of handles, right?  So once you’ve adjusted the treadmill or stairmill, why are you still hanging on or, worse, leaning on them?

2. If you can read, text, or make phone calls while you’re doing cardio, then you aren’t working hard enough.  It isn’t a complete waste of your time since you’re still burning some calories, but if you’re honest with yourself you’ll realize that you aren’t pushing as hard as you could.

3. When you’re cycling, be sure to make a complete circle with your legs.  If possible, use a bike with a foot strap and really make your legs work by pushing and pulling on the pedals.