Written on February 25, 2014 at 12:49 pm , by Lauren CardarelliSlush and the resulting sloppy conditions were all the buzz in Sochi the past few weeks, but according to alpine skier Julia Mancuso, who snagged a bronze in the ladies’ super combined slalom, it wasn’t as bad as everyone cracked it up to be. In fact, Mancuso told us that she likedthe hills in Russia! To put it simply, “it could have been worse.”
The Squaw Valley resident had yet another outstanding Olympic experience competing in three events and attending a handful of others to cheer on Team U.S.A. Adding a fourth medal to her accolades was the bling-a-licious cherry on top. “I was struggling going into this season so being able to get a medal was kind of a bonus,” she confessed. “I was hoping to use that energy into the next events and that didn’t happen. I was a little disappointed but looking back, I achieved something that so many athletes don’t get to do.”
So what’s her success secret? No Beyoncé dancing pre-race ritual here (although we still love you, Queen B). The most decorated woman in U.S. Olympic alpine history swears by one thing: getting her head in the game. “Ski racing is 99 percent mental, so for me it’s about getting to the start and relaxing—getting in the right mindset to go fast!” 81 miles per hour, fast. Talk about mind over matter!
Unlike other Olympians who are just arriving home, Mancuso skipped out on the Closing Ceremonies for a short stint in the States before finishing off her World Cup season. “Three more weeks and then it’s time to start training for next year,” she said a few days before jet-setting off to Switzerland.
And all of that traveling definitely adds up—especially when it comes to diet. “I try to eat healthy but it’s hard to plan ahead,” she said. “It’s one more thing to stress about if you’re not getting the right foods, so I try to control what I can and make good choices of the stuff I can’t control.” Her fuel of choice? ZICO-based smoothies. Check out her fave pre- and post-workout recipe below. Delicious and nutritious, perfect for whatever “podium” you’re looking to achieve.
So what’s Mancuso up to next, once she gets a little down time? She’ll be swapping snow for Hawaiian waters to indulge her surfing and paddleboarding interests, then flying to London to attend her BFF’s wedding. Sounds like a fun year ahead!
Written on January 10, 2014 at 11:45 am , by FITNESS Intern
Written by Alena Hall, editorial intern
It seems that as soon as we set our healthy eating and weight loss resolutions, the blustery winter sends us running into the comforting arms of our favorite coffee shop to down those delicious cold-weather drinks we love so much. They warm us up from the inside out, and let’s face it, they taste like happiness in a cup on the days we really need a lift.
Unfortunately, those daily pick-me-ups come at a caloric cost and it leaves less room for good-for-you food choices. So in an effort to have our coffee and drink it too, we tapped executive chef Anthony Stewart of the Pritikin Longevity Center to serve up the best-tasting ways to slim down our favorite winter beverages from popular specialty chains, rather than ruling them out altogether.
“It’s always good to remember that the food industry is big on presentation and taste but not so much on nutrition,” Stewart says. “So whenever you can dilute or make a simple substitution request, it will serve you well.” Little things like skipping the caramel drizzle, choosing from available fat-free milk and asking for unsweetened cocoa powder can go a long way. So the next time you hit up Starbucks, Dunkin Donuts or Tim Horton’s in an effort to escape from the cold, make these simple requests to save your calories without skimping on flavor.
Starbucks Tall Peppermint Mocha
Original calorie count: 320
- Replace syrup with 1 ½ tablespoons of Crème de Menthe
- Add 3 tablespoons unsweetened cocoa powder
- Request hot skim milk over whole milk
- Choose frothed skim milk instead of whipped cream
New calorie count: 213
Calories saved: 107
Written on January 9, 2014 at 9:42 am , by Lauren Cardarelli
New York City-based celebrity trainer Joel Harper knows a thing or two about building lean muscle. That’s why his star-studded clientele—ranging from Dr. Oz to Olympic medalists—keep him on speed dial. But sculpting that fit and firm dream bod doesn’t come from the gym alone – it starts in the kitchen. “When it comes to exercise, your body needs the fuel to make it work and then repair properly,” says Harper. “It needs the raw material to build muscle. The key is there are no shortcuts.”
Harper keeps his metabolism revved with three meals and five (yes, five!) snacks a day. “I’m always hungry, so I have healthy options automated,” he says. And don’t even think about giving him convenient, additive-laden garbage when his stomach starts to grumble. Harper sticks to organic grub and avoids anything pre-packaged, including dessert. So how does he curb his sweet tooth? He munches on fruit. “I love every kind of fruit and learning new healthy ways to eat them.”
One of his favorite techniques: blending fruit into a protein smoothie. It tastes great while pumping up muscle recovery and growth. Win, win. Harper whips one up like his go-to below within 30 minutes of a vigorous workout. Cheers!
- 1 cup of flax milk
- 1/2 of a banana
- 1/2 of a papaya or mango
- Handful of blueberries
- 1 scoop of Vanilla CleanSeries Protein Powder
- 4 ice cubes
- Dash of cinnamon
Place all ingredients in a blender and blend until smooth.
Written on January 3, 2014 at 9:43 am , by FITNESS Intern
Written by Alena Hall, editorial intern
Now that the calorie-loaded holiday spreads are off the table and we are getting back into our weekly routines, those New Year resolutions can make their official debut! Of all the goals we set that relate to health and wellness, weight loss constantly tops the list. So let’s really get it right in 2014 with some sound nutritional advice, a fresh perspective and boost of motivation. We spoke with Jacqueline Marcus, R.D., a nutrition consultant to The Dukan Diet, about her top tips to make weight loss attainable, maintainable and worth every minute of the hard work you put into it!
Think lean and clean for your fitness routine. This catchphrase guides Marcus in helping her clients work towards their goals. “As you’re thinking about an exercise plan for life, you want to feed your body with the cleanest types of foods and beverages that are low in fat and high in protein,” she says. Lean protein helps support the muscles as the body breaks down its fat cells and low-starch vegetables high in vitamins and minerals support the work of these lean proteins. Soon you’ll convert your bod into a lean, mean, fat-burning machine!
Create a combo deal. Most people who achieve their fitness goals use a combination of methods to get there. A healthy diet tailored to your lifestyle, a customized workout plan and a behavioral component, like a food journal or online diet community, create a triple threat against fat. “The most successful people use at least three methods,” says Marcus.
Don’t forget about fiber. It’s essential for creating the feeling of fullness and maintaining healthy digestive system. Plus, Marcus says it can decrease your total daily calorie consumption by about 5 percent. She swears by oat bran because it keeps her from ever getting that “OMG, I can’t get enough food in me” feeling. Try sprinkling 1 1/2 tablespoons of oat bran on top of a cup of Greek yogurt with fresh berries to kick start your day.
Go easy on the sodium. While a little bit of the salty stuff is important for helping balance water in the body, we tend to overdo it and end up experiencing bloat, lethargy and sometimes blood pressure problems. Marcus suggests minimizing your intake by avoiding the saltshaker after your meal is cooked, and staying away from as many processed foods as possible. “Use real foods to keep it in check. Proteins and vegetables contain sodium, so it’s not like you’re going sodium-free,” she says.
One step at a time. If you’re looking to inspire an entire diet and lifestyle overhaul, focus on one change at a time so the habit really sticks. “It’s better to focus on the different stages of a well-constructed diet program and do those well without doing too many other things and feeling overwhelmed,” she says. When you start seeing the results form one habit, you’ll be motivated to push yourself to that next step. Eight of our readers took this advice to heart and made major changes in their lives – you can too!
Stop counting. Some diets require people to count calories and nutrients like carbs, but Marcus sees this process as a potential distraction. Instead, focus on healthy options, eat to a feeling of satisfaction or fullness and learn how to use good-for-you foods in a way that put you in charge of your new lifestyle.
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Written on December 30, 2013 at 10:13 am , by FITNESS Intern
Written by Alena Hall, editorial intern
Tonight is the night—a time for us to remember all of the great things that 2013 brought us, and to celebrate the fresh start that begins at the stroke of midnight! However, these fiestas oftentimes don’t factor in all of the hard work we put into maintaining our healthy diets (even through the holiday season!). With help from celebrity nutritionist Heather Wilson, we have the perfect solution to this party diet dilemma: a delicious (and surprisingly healthy) menu for your table, tips for indulging in alcohol without the caloric consequences, and ways to snack smart and stress-free at a friend’s soiree. So slide into that LBD, add a little extra shimmer to your makeup and get ready to shake it into the New Year!
First things first: the last thing you want is for your guests to feel like they have to eat before your party because of an over-the-top healthy menu. Focus on revising the classics with good-for-you ingredients so they won’t even notice the difference, and introduce a few new recipes that are loaded with flavor, along with incredible health benefits.
- Devilled eggs are a must, but swap the traditional mayo for an olive-oil based version to cut calories and fat.
- Class up your chip-and-dip display by adding a few health benefits: trade chips and pretzels for rice crackers, which work with a wide variety of dips and give a nice, satisfying crunch. Swap sour cream for Greek yogurt in any classic dip recipe for an extra protein boost.
- Bring on the healthy fat spreads. Guacamole is one of Wilson’s go-to spreads at holiday parties due its hefty dose of monounsaturated fats and satiety power. She also makes a chopped olive tapenade that is loaded with flavor and omega-3s (recipe below).
- Fruit platters are the way to go! If you want to upgrade your spread, trade apples for Asian pears. They are in season this time of year, taste great and provide twice the amount of fiber that apples do.
- Bust out those Asian pears again and turn them into a dessert of their own by slicing them into bite-size wedges and sprinkling them with cacau powder. So easy but so yummy!
- Start with red wine—we all know about its heart-healthy benefits by now. If possible, go organic to avoid any preservatives or pesticides that could cause unintentional bloating.
- When drinking hard liquor, go for top-shelf vodka and infuse with fruit. Flavoring it yourself ramps up the taste and removes any artificial flavoring or sweetener from the equation. Wilson serves her watermelon and pineapple-infused vodkas on ice with fresh blueberries.
Written on December 25, 2013 at 10:31 am , by FITNESS Intern
Written by Alena Hall, editorial intern
The impending winter weather can discourage even the most enthusiastic runners from finding their stride—and that goes for four-time Olympic gold medalists, too. Jamaica-born sprinting superstar Sanya Richards-Ross knows a thing or two about the dedication it takes to lace up and get out there each day.
A sprinter at heart, Richards-Ross has to really push herself through long runs during pre-season training, which typically coincides with chillier months. “After my season is over, I usually take about 6-8 weeks off before we start training again, and that’s always my least favorite part of training,” she says. “It’s long runs; it’s a lot of reps and light weight in the weight room. Just really preparing myself to take training to the next level. Once my training transitions to where I’m on the track doing repeat 200s, 300s and 450s, that’s the part I do like because my body just feels great.”
Richards-Ross takes a comprehensive approach to training, integrating weight lifting and Pilates for the crucial benefits of strength and flexibility, which is why she is so powerful in her cardio-based sport. And when it comes down to it, her favorite workouts are the ones that focus on building that incredible muscle! “I love when we are doing Olympic lifts like power snatching and power cleans and squatting. I love those powerful movements in the gym and I love to really push myself. It’s so full-body and so explosive, and it correlates to the track so well,” she says.
Most sprinters are known for preferring hot, dry weather, so the upcoming months will force Richards-Ross to put her motivational mantra to good use. Whenever her training days are less than exciting or she simply isn’t feeling 100 percent, “I refuse to lose” is the mindset that gets her through it. Not to mention she really bundles up, tunes into some power songs and tries her best to forget about the cold conditions. In case you’re wondering what music inspires her (we definitely were!), she switches off between the likes of Jay Z, Drake, Yolanda Adams, Donnie McClurkin and Bob Marley, depending on her mood.
Her 400-meter solo and relay performances have earned Richards-Ross the reputation of the Fastest Woman on the Planet, but her talents extend past the track and into the academic setting. “My dad always encouraged me to not be one-dimensional, so even though I was having tremendous success on the track and doing really well, he always challenged me to read and do well in school because as much as I hoped to make it to the Olympics and be one of the best in the world, I didn’t want to put all of my eggs in that basket,” she says. This mindset not only helped her become a straight-A student, but also pushed her to work even harder when it came time to run. “When I had my homework and training, and I had a lot on my plate, it was easier to get everything done. When I only had one thing to do, I’d kind of procrastinate. I always just felt so fulfilled when I was able to accomplish all those tasks.”
When it comes to fueling up for and recovering from her grueling training regimen, Richards-Ross is all about the high protein diet. She reaches for protein shakes after a tough weight room session, grilled chicken before a meet and egg whites with fruit and smoked salmon for breakfast any day of the week. “I mostly juice my vegetables because I’m not really a big fan of them—I know that’s terrible for an athlete—but there’s a few I like, and the rest of them I just juice and knock them out,” she says. And even the top athletes in the world have guilty pleasures. “Mine are the purple bag of Skittles and rum raisin ice cream. Don’t put those in front of me before a race, because I’m going to eat them!”
At the end of the day, according to Richards-Ross, it’s most important to pick an activity you enjoy. “A lot of people go into the gym and bite off more than they can chew and just get totally turned off. Start at a level that is comfortable for you; do something that’s fun whether it’s Zumba or biking,” she suggests. “There are so many things you can do to be active and healthy that don’t mean you have to go and lift 100 pounds or run on the treadmill for an hour.”
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Written on December 23, 2013 at 12:19 pm , by Lauren Cardarelli
‘Tis the season to be jolly—right? With last-minute presents to purchase, cookies to bake and traveling woes up the wazoo, the holidays can be just plain stressful. And when we’re stressed, we eat. But don’t worry, we’re here to help! It’s the most wonderful time of the year, after all.
“We overeat because the alarm center in our brain hijacks the thinking center—it’s an ancient mechanism, built to protect us from danger when food was scarce,” says Dr. Julian Ford, professor of psychiatry and director of the University of Connecticut School of Medicine traumatic stress center. “It tells us we have to keep eating even if we know we shouldn’t or no longer feel hungry.”
The external “joyful” holiday pressures, in addition to those we put on ourselves, cause our noggin to go into over-drive, explains Ford. “It’s a perfect storm for putting our brain’s alarms on high alert, leading to a feeling of constant pressure, exhaustion and ultimately disappointment when we can’t duplicate the Jimmy Stewart/Donna Reed wonderful life.”
Eating can be a break from the hullabaloo hassle, as well as a source of more stress. As we all know, indulging in our favorite sweets and savories can lead to a downward spiral and the residual guilt always outweighs the joy we get from that temporary fix. To make matters worse, colder temps play into these mental games, setting us up for a diet disaster. “Our bodies may need more calories to keep us warm in the cold weather,” says Ford. ”Eating more in the winter is also often a way to cope with feeling bored when cooped up inside or depressed with the long, dark nights and short days.”
So how can we stop all the stress? Follow Ford’s top tips to tackling holiday H-E-double hockey sticks and the overeating that seemingly comes with the territory:
Make Your List, Check It Twice. Write down all of the foods you enjoy—those that give you that warm and fuzzy feeling with every bite, says Ford. Include both naughty foods and nice options so that you have a complete menu of what hits your pleasure zone. Keep the “good” ones handy in times of trouble (a low-cal granola bar is the perfect munchie for those long, winding checkout lines!) and prioritize those items at your seasonal soirée.
Want vs. Need. When you find yourself about to eat as a reflex reaction, take a few seconds to get off auto pilot and focus your mind by asking yourself, “Is eating this, right at this moment, going to really satisfy me and give me a sense of personal control?” If the answer is no, don’t eat it. “Remember that it’s your choice, based on valuing yourself,” says Ford.
Silent Flight. What’s the best way to avoid temptation? Distraction. “Look for ways to free yourself from the holiday (and day-to-day) pressures and demands,” suggests Ford. Carve an hour out of your busy schedule to find your center in your fave yoga class or sweat it out with some cardio. “Besides burning calories and reducing the feeling of hunger, exercise can help focus our minds by providing the quiet time we all need to think carefully about the choices we’re making,” says Ford. It’s all about seeking enjoyment and having a sense of self control.
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Written on December 20, 2013 at 9:16 am , by mohrresults
We are questioned all the time about the healthiest this or the best that. Women in particular are looking for smart, convenient options to feed themselves and their kids. And, sure, we all know carrot sticks and hummus can be a smart, healthy snack, but there are other options that may come as a surprise…and others that you’d think would have a big red X over them, but don’t.
Nuts. They’re tricky because they are high in fat and calories compared to other munch-worthy foods. To make sure you don’t get fooled, watch your quantity. Two preliminary behavioral nutrition studies from Eastern Illinois University found that you may be able fool yourself into feeling full by watching what you eat—literally. In one experiment, empty pistachio shells may have helped curb calories by acting as a “visual cue” of how many the subjects had eaten. Subjects in this study who left pistachio shells on their desk reduced their calorie consumption by 18 percent, compared to those who routinely removed shells throughout the day. You might look like a bit of a hoarder at your desk, but whatever works, right? Either way, we still recommend clearing it all off before heading home.
Guacamole. Like nuts, this treat from avocados is high in fat, but a super healthy one that’s good for your bod. It’s easy to DIY: all you need is some avocado, a pinch of salt and a squeeze of lime juice. But if the thought intimidates you, Wholly Guacamole makes theirs out of nothing but pure ingredients. Try it out as a dip for veggies, or as a sandwich topper to use in place of mayo.
Frozen Meals. These can be healthy? Yep. In an ideal world, we’d all have beautifully balanced meals on the table each night like Mrs. Cleaver. But it’s 2013 and that’s not always realistic. So when you are faced with choosing a frozen meal options, look for one that’s not loaded with preservatives and sodium, and has a small ingredient list. LYFE Kitchen has a new line of tasty meals, and Amy’s Kitchen and Kashi have quality options. Again, this isn’t us giving you permission to pop one of these in the microwave every week, but are they good to have on hand in a pinch? For sure.
Fast Food. We’ve told you it’s possible to do drive-thru the right way, and we’ll say it again, in case you need a gentle reminder. The key is making the best decisions with what’s available. Subway does a good job of making that easy with the variety of menu items you’re offered, particularly when compared to many other burger or fried chicken joints. I prefer the oven roasted chicken and add spinach, tomato and olive oil. I get the protein I’m looking for, yet it’s not fried like foods you’d find at most other quick-service restaurants.
Written on December 4, 2013 at 10:00 am , by FITNESS Intern
Written by Alena Hall, editorial intern
Actress Tia Mowry (we know you’ve seen throwback show Sister, Sister) has quite a few projects on her plate. From the premier of her new television show, Instant Mom, on Nick at Nite to the postpartum products brand she is developing with twin sister Tamera, it was amazing she found the time to sit down for a chat with us! And one thing is for sure—despite her hectic schedule, her top two priorities remain in tact: her family and her health.
Despite marrying a man with a passion for health and wellness, Mowry wanted to discover it in her own way. Unfortunately, her journey began with a sudden diagnosis of endometriosis, an extremely painful infertility disorder. She quickly gained control of her health, though, and hasn’t slowed down since. “I wanted to have kids, so my doctor told me, ‘Tia, you’re going to have to change your diet,’” she says. After following the Body Ecology Diet for a full year, which focuses on alkalizing the body, Mowry became pregnant with her son Cree. “I’m now a believer that food can be medicine.”
Mowry also decided to try veganism earlier this year to help with other physical ailments – eczema, migraines and genetically high cholesterol – and she could not be happier with the decision. “What I like most about it is the emotional benefit that I get, realizing and understanding that I am doing the best that I can possibly do for my health,” she says. “I feel better, I have more energy, my eczema has disappeared, I no longer get migraines and my cholesterol levels are now fine.”
When it comes to working out, Mowry is all about doing what she loves, thanks to the advice she got after meeting yoga pro Tara Stiles. The routine that’s captured her heart? Dance cardio. “I was the type of person who would be out on the dance floor until the club closed, so I’m doing all types of dance cardio now,” says Mowry. “I’ve done Zumba, I’ve done Piloxing—which is boxing and Pilates at the same time—and I go to classes.” Oh, and she doesn’t look to the mirror for her workout motivation. “It’s not about what I look like; it’s about how I feel. When I focus on that, I actually find that I work out more,” she says. And cute workout clothes don’t hurt! She picks her outfit the night before for a little motivational push the following morning to get up and go have fun with her fitness.
This season Mowry teamed up with Flumist Quadrivalent, a nasal spray influenza vaccine option, to address another health issue she is passionate about now that she has little Cree to consider. “In the past, I did overlook flu vaccinations,” she says. “But after understanding how the flu can take a huge toll on an entire family, I started making it part of my annual routine. I want to protect my family.”
Mowry has experienced quite the journey to health and fitness, so maybe we should take a note or two from her book. “Changing your lifestyle takes time, so don’t get frustrated,” she suggests. “We have a lifetime to get this right, so don’t be too hard on yourself—it’s not beneficial. Start out slow and then build up your momentum and endurance. And just do what you love to do! I have seen a big change in my body since Tara gave me that advice.”
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Written on November 29, 2013 at 10:13 am , by FITNESS Intern
Written by Alena Hall, editorial intern
Now that Thanksgiving has come and gone, and you’ve likely allowed a little (hopefully!) indulgence to occur, what are you supposed to do with all the leftovers hanging out in the fridge? Celebrity chef Robert Irvine from Food Network’s Dinner: Impossible and Restaurant: Impossible is here on behalf of Gold’s Gym with a few tips for making the most out of Thanksgiving scraps while leaving our diets in tact, of course.
First and foremost, think ahead when preparing each dish for the big day. Make more of the vegetable-based sides so you have healthier leftovers to work with the following day. And watch the cooking time! “I like vegetables that still have texture to them,” says Irvine. “When we cook carrots, we don’t cook them so you can actually squash them in your hand. They should have some bite to them, so when you reutilize them the next day, they still have nutrients in them.”
And on the flipside, make fewer desserts to avoid the post-holiday sweets binge. While Chef Irvine is a believer in ending every meal with a bite of something sweet (read: not a handful of cookies!), he doesn’t go to town on the holiday pumpkin and pecan pies. “I make individual servings so that everybody gets one and that’s it. There is no seconds and therefore there’s no leftovers and I don’t have to deal with it staring at me the next day,” he says. “There’s only the good stuff.”
When it comes to the main attraction, there are plenty of ways to reinvent Mr. Turkey that don’t include two slices of gravy-soaked bread. Irvine combines the star ingredient with cranberry, brussel sprouts or cabbage and mashed potatoes—white or sweet—and gives the typical potato cake an upgrade. After chopping and combining all of the leftover ingredients, form each cake, coat them in egg white and panko breadcrumbs, pan-fry and top with a runny, poached egg. Now that’s a post-Thanksgiving breakfast! Check out this version of his recipe where good-for-you collard greens take center stage.
Otherwise, try making risotto without your leftover potatoes. Chef Irvine poaches diced potatoes and combines them with chicken stock, sour cream, chopped parsley, a little salt and white pepper, and uses it as a risotto. “People look at me like I’m crazy, but it’s really good and healthy,” he says.
And as far as those leftover carrots are concerned, why not transform them into a gourmet salad dressing? Reheat them in chicken or vegetable stock and blend them in a blender with fresh, unpeeled ginger and a teaspoon of stone ground mustard. Add a little grapeseed oil and sparkling water, and voila! “You have a brand new carrot and ginger dressing for salads that will keep for a week or so. And you can do that with any othervegetable you have left,” says Irvine.
Last but not least, a solid post-workout recovery meal is key for a guy who loves fitness almost as much as he loves food. Chef Irvine uses Thanksgiving turkey and vegetables in a fresh egg white frittata, which he serves cold, Spanish-style. After letting the pie cool, he plates slices alongside fresh tomato pico de gallo and smoked salmon. “That’s our post-workout meal and it only takes 25 minutes to make,” he says. You leave it on the side, let it cool down, wrap it up and leave it in the fridge. Then it’s always there to munch on.” Maybe the day (and weekend) after Thanksgiving won’t be such a diet disaster after all.
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