Strength Training At Home!

People get really psyched about cardio. Endorphins! Major sweating! Hundreds of calories burned!

And though cardio is a good thing, strength training is just as important for a strong fitness routine. Why? Muscles burn more calories than fat—even when you’re horizontal on the couch watching HBO—which improves metabolism and keeps weight down.

“Creating lean muscle mass through strength training helps us do everyday things like pick up, lift up, push and pull with ease,” says Fredina Usher-Weems, Fitness Program Manager with the Lifestyle 180 Program at the Cleveland Clinic. “When you’re strong, you’ll grow older with grace, feeling good and looking good because your body is aligned and your muscles are functioning well.” (Translation: Sculpted shoulders, tight calves and no hunched backs in sight!)

The best news of all is that you don’t need any infomercial equipment du jour to strength train at home. Here are five simple moves that Usher-Weems recommends, none of which involve a home gym or canned-foods-as-weights. Got a wall and a chair? You’re good to go.

Push-Ups. With your hands shoulder-width apart on the floor and your feet flexed at hip distance apart or slightly wider, tighten your abs and create a straight line from your heels to the top of your head. Bend your elbows until your chest is close to the ground and then, you know, push up. Try to make sure your whole body moves together in a straight line—don’t lead with your hips or your shoulders. Do three sets of eight and your arms and chest area will beg you to go strapless. 

Easier Form: Place your knees on the ground and keep your body in a straight line from your knees to the top of your head.

Tricep Dips. Sit on the edge of a chair and place your hands just outside your hips, fingers pointing forward. Now, edge your behind off the chair and bend your legs at a 45-degree angle, so both arms and legs support you (extend legs fully for a more intense move). Bend your elbows so that your bottom dips down until your elbows are at 90 degrees, and then push your butt back up to chair height. Make sure your elbows stay close to your body—don’t let them bow out. Those are your triceps you feel working—and you’ll avoid the dreaded upper-arm-wobble (sometimes referred to as the turkey wave) if you keep them tight! Do three sets of 10.

Easier Form: Keep your knees bent at a 90-degree angle so you get more support from your legs.

Squats. Stand with your feet hip distance apart and bend your knees, sticking out your rear end as if you’re about to sit down in a chair. Make sure your weight shifts backwards as you squat, ensuring that your knees don’t go past the front edges of your toes, until your knees are at a 90-degree angle (thighs parallel to the floor). Then press into your heels to push yourself back to a standing position. Do three sets of 10 regularly and find some jeans that show off your backside.

Easier Form: Lessen the angles if the move is too intense—try a 60-degree bend in the knee to start.

Lunges. Think about taking a big step forward. Bend your front knee to a 90-degree angle, making sure that your knee tracks in line with your second-biggest toe and doesn’t go past the front edges of your toes. Your back knee should also bend until it hovers a few inches above the ground. Make sure your back and head stay straight up and down—do not lean forward from the hip. Do three sets of 16 (eight for each leg) and get ready to break out the short shorts.

Easier Form: Hold onto a chair at your side to help support proper form during a lunge, or try a half-lunge, where your back knee only bends slightly. (Be sure to still keep your back straight!)

Crunches and Core. Crunches are the anytime, anywhere staple. Lie down on the floor with bent knees, hands behind head, belly button pulled in toward your spine and lower back against the floor. Slowly contract your abs, exhaling as you bring your shoulder blades just two inches off the floor (lower back stays on the ground). Hold at the top of the movement for a beat, then inhale as you relax down, but don’t relax all the way—pull up into the next move before your head hits the ground. Do three sets of 12 with this in mind: Bare midriffs are back in style.

Easier Form: If you’re somewhere where you can’t splay out on the ground (like, uh, your office), you can still do core work. Sit in your chair with your back straight and your hands behind your head. Bring your left knee in to your chest, curving your spine so that your right elbow touches the knee across your body. Alternate knees and elbows for three sets of 12.

Standing Leg Lifts. Holding onto the wall or a chair, tighten your abs and keep your back perpendicular to the floor as you straighten and lift one leg out to the side, making sure it stays directly in line with your body, or slightly behind you (bringing the leg in front of your body can engage the wrong muscles). Keep a soft bend in the supporting leg. Along with engaging your core and challenging balance, this move works your thighs and glutes. Keep your leg straight as you lift it, with your toes either pointed or flexed. Don’t go beyond a comfortable range of motion—when you feel tightness in your hip area, you’ve reached your limit. Do three sets of eight lifts for each leg.

Easier Form: Try a smaller range of motion. You only need to lift the leg a few inches and your glutes will engage. 

Remember that with these moves, the focus is not on speed—it’s on range of motion, flexibility and a slower, controlled pace that will create defined, lean (and pretty darn gorgeous) muscles if you practice these three to five times each week.

Top 10 Ways to Tame your Sweet Tooth

Consciously or not, the average American consumes 28 teaspoons of added sugars a day - that's more than 90 pounds of sugar per year. The American Heart Association recommends women limit their added sugar to just 100 calories per day (6 teaspoons) and men to 150 calories a day (9 teaspoons). So, the bottom line is that most of us eat way too much. Read on to learn why this can be a problem and what you can do about it.

What's the problem with added sugar?

If you eat or drink too much added sugar it can lead to health problems including tooth decay, overweight and obesity, difficulty controlling type 2 diabetes, higher triglyceride levels, and possibly heart disease. In addition, sugar is made up of "empty calories" - calories unaccompanied by fiber, vitamins, minerals, and other nutrients. Too many empty calories can crowd healthier foods from your diet.

What's the difference between added sugar and naturally occurring sugar?

Added sugar is the sugar that manufacturers add to processed foods and drinks while they are being made. Sugar-sweetened beverages such as sodas, energy drinks, and sports drinks are by far the biggest sources of added sugar in the average American's diet. They account for more than one-third of the added sugar we consume as a nation. Other sources include cookies, cakes, pastries, and similar treats; fruit drinks; ice cream, frozen yogurt and the like; candy; and ready-to-eat cereals. The sugar you add to your food at home is another source of added sugar.

Naturally occurring sugar, on the other hand, is the sugar found in whole, unprocessed foods, such as milk, fruit, vegetables, and some grains. One of the most common natural sugars is fructose, which is found in fruit. Another common natural sugar is lactose, which is found in milk. Sources of natural sugar are considered healthier than refined sugar because they contain additional nutrients - for example, fiber and vitamin C from an orange.

How can I figure out how much added sugar I am consuming?

Start by looking at the Nutrition Facts Label on your food or drink package. Keep in mind that food manufacturers do not have to list naturally occurring sugars and added sugars separately on the label. However, at least you can see how much "total sugar" is in each serving. If you divide the number of grams of total sugar by four, that's how many teaspoons of sugar you are ingesting. For example, if the Nutrition Facts Label says that a food or drink contains 40 grams of sugar per serving, that information tells you that 1 serving contains 10 teaspoons of sugar (equal to 160 calories).

Next, check the ingredient list which lists ingredients in order by amount with the largest amount listed first. Look for the word "sugar" or one of its many sweet aliases. If one of these ingredients is listed among the first few, the food or drink is likely high in added sugar.

How can I cut down on my consumption of added sugar?

To make it easy, here are 10 simple ways to minimize added sugar in your diet:

• Don't add it to foods. This is the easiest and most basic way to immediately reduce the amount of sugar you're eating. Biggest targets: cereal, coffee and tea.
• Skip sugary beverages like soda and sports drinks; and choose water instead.
• Limit your consumption of fruit juice. When you do have it, make sure it's 100 percent fruit juice - not juice drink that has added sugar. Better yet, have fresh fruit rather than juice.
• Choose breakfast cereals carefully. Scan the ingredient list for unwanted sugar and sugar aliases. Try to choose brands that contain more total fiber grams than total sugar grams. Skip the colorful and frosted brands.
• Go easy on condiments. Salad dressings and ketchup have added sugar. So do syrups, jams, jellies and preserves. Use them sparingly.
• If you eat canned fruit, choose the one packed in water or juice, not syrup.
• Cut way back on processed foods. These are often high in added sugar, as well as sodium and fat.
• Skip the cookies, cake, pies, ice cream and other sweets. Instead, choose naturally sweet fruit for your after-dinner treat.
• Watch out for "fat-free" snacks. Fat-free doesn't mean calorie-free, and most fat-free snacks are loaded with sugar.
• Look for recipes that use less sugar when you are cooking or baking.

34 Healthy Breakfast Ideas for Busy Mornings!

Last week, we shared information on healthy sleep.  

Now that you are sleeping better; start every morning by giving your heart, lungs, liver, metabolism the nutrition it requires to better manage your energy level throughout the morning. (remember to always eat every 2 1/3 to 3 waking hours for sustained energy and to maintain a healthy blood sugar level).  

1. Avocado Toast With Egg

Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

2. Peanut Butter Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch.

3. Zapped Scrambled Eggs With Veggies

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

4. Fruit and Yogurt Parfait

One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. Try choosing fruits that are in season for the most flavorful options. (Try our stone fruit salad for summer, and opt for apples come fall).

5. Breakfast Burrito

Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting.

6. Healthy Morning Glory Muffins

An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of stevia makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions.

7. Breakfast Quinoa Bites

Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

8. Fruit and Yogurt Smoothie

Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with 1/2 cup liquid (almond milk, reduced sugar juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

9. Leftovers n’ Egg

Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated Parmesan cheese.

10. Fruity Breakfast Quinoa

Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

11. Zucchini Bread Oatmeal

Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

12. Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

13. Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!

14. Pumpkin Oatmeal Bowl

A heaping dollop of pumpkin puree is a great way to squeeze in an extra dose of veggies. Plus, the super-orange superfood is packed with nutrients and a healthy dose of fiber. This recipe pairs the pumpkin with quick oats, pumpkin pie spice, and almond milk for a quick and easy breakfast on-the-go.

15. Ricotta and Tomato Breakfast Sandwich

Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

16. Savory Oatmeal With an Egg

Try taking oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

17. Overnight Oats

This is the ultimate lazy-person breakfast. The night before, combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.

18. Zucchini Muffins

Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

19. Peanut Butter, Banana, and Oatmeal Breakfast Cookies

Cookies for breakfast? Yes please! A homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix—go for almond butter and raisins in one batch.

20. Waffle PBJ-Wich

Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the sugar free jelly (to cut down on sugar).

21. Egg and Cheese Cups

Fried eggs are great, but what about baking a whole egg with veggies and reduced fat cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

22. Homemade Instant Oatmeal

For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in Ziploc baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

23. Frozen Nutty Banana

Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal, arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter—our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).

24. Chocolate-Banana Breakfast Quinoa

Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

25. Fruit Soup

There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with 1 cup milk of choice. Keep chilled until ready to enjoy.

26. Apple Surprise

This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

27. Egg Sandwich

Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

28. PBB&C

Say what? A PBB&C is a great twist on the classic PB&J—peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with 1/2 a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

29. Berries and Oats Microwave Muffin

Muffins from the microwave? Yep, it's possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

30. Strawberry-Banana Quinoa Muffins

By this point, I think the Greatist team believes quinoa makes anything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat).

31. Pumpkin and Granola Parfait

This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

32. Whole-Wheat Banana Blueberry Flax Muffins

At 200 calories each, these hearty, wholesome muffins make for the perfect portable breakfast. Flax lends a healthy dose of fiber and omega-3 fatty acids. Mashed bananas (one of our favorite healthy baking subsitutions) allow for a slight reduction in the added fat and sugar in this recipe, too.

33. Egg Muffins

Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 F. Zap it for a few seconds in the microwave before serving.

34.Lemon Poppy Seed Protein Squares

Here's a healthier take on the classic lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla protein powder for a healthy, filling base. Yogurt lends moisture and some fat, and applesauce makes a great substitute for sugar. Vanilla extract, lemon zest, and (of course) make up the rest of the fresh flavor. The best part? One bar comes in at about 54 calories and six grams of protein—much better than any muffin we've seen on the shelves lately. Looking for more? Check out what health's top experts eat for breakfast.

~ recipes by Kate Morin 

Daylight Savings and National Sleep Awareness Week March 2 -8 2015 (check out the link to the Sleep Quiz and Healthy Recipe Too!)

Sleeping keeps humans alert and ready for the 9-to-5. Whether that rest fuels them for work, school, or parenting, it is essential to daily function, performance, and even appearance. During Sleep Awareness Week 2015, the National Sleep Foundation’s trying to drive the broken-record medical advice to the public: Get more sleep.

Humans need between eight and 10 hours of uninterrupted sleep to work at optimal level throughout the typical busy and overworked life of an American. Today’s parents value their child’s sleep higher than their own when it comes to how they think it’ll affect their mood, health, performance at school, and behavior, according to the National Sleep Foundation’s (NSF) recent findings. In fact, 69 percent of parents voted the quality of sleep had a direct effect on their child’s ability to perform at school, while only a little over half thought sleep had an effect on their own performance. Sleep problems persist throughout the country because they haven’t been reinforced as an important pillar of health, even though it’s one of the three: exercise, diet, and sleep.

It’s only one of many misconceptions parents and the rest of the adult population have on sleep. Most do not realize sleep is now on the forefront of America's health issues, as it's reached levels of epidemic proportions. Researchers are therefore studying the intricacies of brain functions, immune system, respiratory, cardiovascular, blood pressure, appetite, and mental and emotional health, in order to better understand the culprit of an individual’s desperation for sleep quality and quantity.
According to the NFF’s 2013 International Bedroom Poll, the amount of sleep the average person logs each night has been steadily decreasing over the past century. The average American now sleeps six-and-a-half hours a night during a typical five-day work week. Many people are unable to fall into REM (rapid eye movement) the fourth, deepest, and most important phase of sleep long enough. During this phase, which accounts for 25 to 30 percent of the overall four-stage sleep cycle, the body creates new proteins and stimulates the learning region of the brain.

Sleep takes up about a third of a human life, which means the average person who lives to be 90 years old will spend over 30 years of that life asleep. Yet, it was only in 1990 that the National Sleep Foundation, an independent nonprofit organization, was established in order to collect and educate sleep research for the general public and for practitioners to gather information. It took the National Institutes of Health three more years until it was ready to open the National Center on Sleep Disorders Research branch in 1993. The center was established to fill the demand for research funding for a growing population of Americans living with sleep problems and disorders, according to Harvard School of Sleep Medicine.

But why have people allowed decades of their life to go unexamined for so long? It’s no wonder why there are common misconceptions surrounding sleep.The NSF believes parents don’t understand the importance of sleep quality, which leads to another generation of misguided skimp sleepers. That’s why they’ve create a 12-question test to find out your sleep IQ score.

Does sleeping just one hour less a night prevent you from learning or functioning at a normal level? Yes, your body will notice if you borrowed an hour from your nightly rest and used it during the day time. You’re going to feel the effects worsen the more hours you borrow from yourself.

Do you need fewer hours of sleep the older you get? No. In fact, sleep needs remain unchanged throughout adulthood. You can train yourself to sleep less but not to need less sleep. Older people who sleep less at night usually clock in nap time during the day. It’s best to find out the rest of the answers to the quiz’s common misconceptions before you mistakenly deprive yourself any further.

Remember to turn you clock AHEAD on Saturday night. Spring ahead with daylight savings!

Simple Pot Roast

Ingredients:

2 1/2 lbs (40 oz) raw, boneless beef chuck clod, top round, or bottom round roast (should yield five 5 oz cooked servings)

5oz Celery for full recipe

5oz White Mushroom for full recipe

1/2 tsp salt (2 Condiments)

1/2 tsp pepper (1 Condiment)

1/4 tsp garlic powder (1 Condiment)

1 tsp Italian seasoning (1 Condiment)

2 cups beef broth or 1 can  (2 Condiment)

Directions:

Remove all visible fat from roast. Sprinkle salt, pepper, and garlic powder on all sides of roast. Place roast in slow cooker. Pour beef broth over roast and sprinkle Italian seasoning over the top. Cover and cook on low 8 to 9 hours.

5 servings with 1 Lean,  1 1/2 Condiments, and no Healthy Fat required per serving

Cauliflower Mashed "Potatoes"

From The Medifast Recipe Forum

Ingredients:

1 1/2 cup cooked cauliflower (3 Greens)

2 Light Laughing Cow Cheese Wedges (1 Healthy Fat)

1/16 tsp (half of 1/8 tsp) Salt (1/4 Condiment)

1/8 tsp pepper (1/4 Condiment)

Directions:

Combine all ingredients in a bowl and use a hand mixer and mix until creamy. You can also use a food processor for this.

*You can also substitute 1 tbsp reduced fat cream cheese for the laughing cow cheese. This will count as 1 extra condiment.

All your greens and 1/2 Condiment and 1 Healthy Fat