For God’s sake, eat!

Seeing a woman with hard-as-steel abs might make you think of starvation diets, airbrushing, and a workout regimen so time-consuming it would violate labor laws. But according to the brand-spanking-new Abs Diet for Women, from the editors of Men’s Health (our partners in crime — and fat fighting), getting a Shakira-worthy six-pack doesn’t have to be painful (or require Photoshop). Our sneak peek at the book includes a week’s worth of meals and an abs-centric workout to boost your metabolism.
Let the belly flattening begin!

For God’s Sake, Eat!

To get the number on the scale to go down, you have to chow down. (And work out — but more on that later.) Between 10 and 30 percent of the calories you use each day get burned by the simple act of digesting your food. Now that’s pretty cool — satisfying your food cravings actually fries calories! But not all foods are created equal. Your body uses more calories to digest protein (about 25 burned for every 100 consumed) than it does to digest fats and carbohydrates (10 to 15 burned for every 100 consumed).

That’s why the Abs Diet concentrates on adding lean, healthy proteins. Eat more of them, in a sensible way, and you’ll torch more calories. Protein is also the nutrient that builds muscle — and the more muscle you have, the higher your metabolism and the more calories you’ll burn throughout the day. When you lift and lower weights, you create microscopic tears in your muscles. To mend the tears, your body parachutes in new protein to assess the damage and repair the muscle. Proteins fortify the original cell structure by building new muscle fibers.

This wonder child of the nutrition world also makes you feel fuller faster. In a study in the European Journal of Clinical Nutrition, subjects downed one of four kinds of shakes — 60 percent protein, 60 percent carbohydrates, 60 percent fat, or a mixture with equal amounts of all three. Then they were offered lunch. Those who drank either the high-protein or the mixed-nutrient shake ate the least. Both shakes contained the same number of calories, but the protein made participants feel fuller and eat less later.

The good news doesn’t stop there. Following an eating plan that emphasizes lean proteins will accelerate weight loss from your midsection first. In one Danish study, researchers put 65 subjects on a 12 percent protein diet, a 25 percent protein diet, or no diet. In the first two groups, the same percentage of calories — about 30 percent — came from fat. While the low-protein dieters lost an average of more than 11 pounds, the high-protein participants lost an average of 20 pounds and ate fewer calories than the low-protein group. The more amazing statistic wasn’t how much they lost but where they lost it: The high-protein dieters lost twice as much abdominal fat.

By now you’re probably itching to get started. The plan is simple: Just stick to the six guidelines below and follow the Abs Diet workout featured here. You can burn up to 12 pounds of fat — from your belly first — in 2 weeks or less.

1. Guideline – Eat six times a day.

Key concept: “energy balance”–that is, how many calories you’re burning versus how many you’re taking in. Researchers at Georgia State University found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to lose fat and add lean muscle mass. If you eat only three squares a day, you’re creating energy imbalances: Between meals, you’re burning more calories than you’re taking in; at mealtimes, you’re consuming more than you’re burning. So alternate larger meals with smaller snacks and eat every 2 to 3 hours. It will keep you full and satisfied, which reduces the likelihood of a diet-destroying binge.

2. Guideline – Make these 12 Powerfoods your diet staples.

These are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they’re so good for you that they’ll just about single-handedly exchange your fat for a toned, lean body. You can base entire meals and snacks around them, but you don’t have to. Just be sure to follow these simple rules.

* Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
* Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
* Sneak a little protein into each snack.

A – Almonds and other nuts (with skins intact)
Superpowers Builds muscle, reduces cravings
Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B – Beans and legumes
Superpowers Builds muscle, helps burn fat, regulates digestion
Fights Obesity, colon cancer, heart disease, high blood pressure

S – Spinach and other green vegetables
Superpowers Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis

D – Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers Builds strong bones, fires up weight loss
Fights Osteoporosis, obesity, high blood pressure, cancer

I – Instant oatmeal (unsweetened, unflavored)
Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights Heart disease, diabetes, colon cancer, obesity

E – Eggs
Superpowers Builds muscle, burns fat
Fights Obesity

T – Turkey and other lean meats
Superpowers Builds muscle, strengthens immune system
Fights Obesity, various diseases

P – Peanut butter
Superpowers Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O – Olive oil
Superpowers Lowers cholesterol, boosts immune system
Fights Obesity, cancer, heart disease, high blood pressure

W – Whole-grain breads and cereals
Superpowers Prevents body from storing fat
Fights Obesity, cancer, high blood pressure, heart disease

E – Extra-protein (whey) powder
Superpowers Builds muscle, burns fat
Fights Obesity

R – Raspberries and other berries
Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights Heart disease, cancer, obesity

3. Guideline – Drink smoothies on a regular basis.

Smoothies–blended mixtures of milk, low-fat yogurt, whey protein powder, ice, and other good stuff from the Powerfoods list — can act as meal substitutes and potent snacks. They require little time; berries, flavored whey powder, or peanut butter will satisfy your sweet tooth; and their thickness takes up space in your stomach. So get a blender and whip up an 8-ounce smoothie for breakfast or have one before or after your workout.

4. Guideline – Stop counting.

By eating the 12 Powerfoods and their many relatives, the foods themselves will, in a way, count your calories for you. They’ll keep you healthy and satisfied. Plus, the most energy-?efficient foods are almost like bouncers at a nightclub: They’re not going to let any of the riffraff in without your approval. That said, it’s always wise — especially in the beginning, when you’re most vulnerable and adjusting to a new way of eating — to focus on portion control by limiting the servings of some foods, particularly the ones with fat (like peanut butter) and carbohydrates (like rice or bread). A good rule: Stick to one or two servings per food group and confine the total contents of each meal to the diameter of your plate.

5. Guideline – Know what to drink — and what not to.

There are many ways that alcohol can get you into trouble. It doesn’t make you feel full or decrease the amount of food you consume. In fact, alcohol encourages your body to burn up to 36 percent less fat and makes you store more of the fat you eat. And it can inhibit your body’s production of hormones that help burn fat and build muscle. If you can’t pass up your pinot, limit yourself to two or three alcoholic drinks a week. Water may not be as exciting as ‘Weiser, but drinking about eight glasses of the clear stuff a day has a lot of benefits. It helps keep you satiated (often what we interpret as hunger is ?really thirst). It flushes the waste products your body makes when it breaks down fat for energy or when it processes protein. And it transports nutrients to your muscles to keep your metabolism clicking. Otherwise, the best drinks you can have are low-fat milk and green tea (or, if you must, two glasses of diet soda a day).

6. Guideline – For one meal a week, forget the first five guidelines.

We would never advocate cheating on your spouse or your taxes. But we want you to cheat on this diet. Take one meal during the week and forget everything about good carbohydrates and good fats. Have half a pizza, a Kit Kat, Alfredo sauce, or whatever it is you miss the most. Think of this cheat meal as the carrot at the end of a good week of eating. Enjoy the gluttony — and please, don’t take “carrot” literally.

Vamp up Your Vegetables

Don’t eat enough veggies? That’s because they’ve never tasted so damn good

There’s a reason “vegetable” also means “brain-dead.” Most times, these nutritional powerhouses lull your taste buds into a coma. Which is probably why more than 70 percent of women can’t bring themselves to swallow the recommended five servings a day. The problem isn’t with the plants themselves, but how we serve ‘em — usually boiled or steamed, which translates into mushy and bland. But giving vegetables a tasty, surprising edge is easy. And don’t worry: None of these quickie recipes involves any high-maintenance gourmet techniques.

hot poppers
You’re craving something crispy and salty but know better than to scarf fries. Two fast fixes:

Spicy Sweet Potato Sticks
Peel 1 sweet potato and cut lengthwise into 3 or 4 pieces, then cut each piece lengthwise into finger-size slices. Add 1 tablespoon olive oil to a bowl and toss with potato to coat. Add a pinch of salt and pepper and 1 tablespoon chili powder blend, paprika, or chipotle steak seasoning. Toss again to coat. Spread potato sticks evenly on a baking sheet and roast at 400 degrees F for 30 minutes, turning them once halfway through. Makes 1 serving.

Crispy Cauliflower
Divide 1 head cauliflower into quarters. Chop each quarter into medium-size pieces and toss with 1 tablespoon olive oil. Make sure each piece is lightly coated. Add a pinch of salt and black pepper and sprinkle with 1 teaspoon cumin. Toss again to coat. Spread cauliflower evenly on a baking sheet and roast at 425 degrees F for 20 minutes, shaking the pan once or twice. Don’t pile it up — the more each piece touches the hot surface, the crispier it’ll be. Makes 4 servings.

licensed to grill
High temps transform an unassuming little vegetable into a flashy side.

Mexican Corn
Pull most of husk off an ear of corn and discard, leaving a thin layer. Pull back remainder to remove silks but leave husk attached. Pour 1 teaspoon olive oil into your palm and rub into kernels. Then rub in teaspoon cumin mixed with a pinch of salt. Fold remaining husk back into place. Grill corn for 15 to 20 minutes, turning occasionally. You’ll know it’s done when kernels are golden with light brown grill marks. Makes 1 serving.

Grilled Greens
Rinse and dry 1 head red romaine lettuce and cut into quarters. Lightly drizzle each quarter with about 1 teaspoon extra-virgin olive oil and sprinkle with salt and pepper. Place on a hot grill, cut side down. Close grill lid to give lettuce a smoky flavor. Let cook about 3 to 5 minutes or until cut sides are just beginning to wilt. Remove from grill, drizzle each quarter with another round of olive oil, and dust with 1 tablespoon freshly grated Parmesan. Makes 4 servings.

leaf boring greens behind
Iceberg is done, over, bye-bye. Reinvent your salad with inspired ingredients.

Blueberry Balsamic Salad
Rinse and chop 2 cups peppery greens, such as arugula or watercress, and place in a bowl. Add 1/3 cup rinsed and dried blueberries, 1/3 cup chopped cucumber, 1/4 cup chopped scallions, and 2 tablespoons crumbled salty cheese like feta or ricotta salata. Top with bottled balsamic vinaigrette. Makes 1 serving.

BLT Salad
Microwave a strip of precooked microwavable bacon, cool, and chop into bits. Place 2 cups rinsed and dried arugula in a large bowl. Add bacon and 2 seeded, chopped Roma tomatoes and toss until mixed. Make your own creamy dressing: In a small bowl, whisk together 1 tablespoon plain low-fat yogurt, 1 tablespoon Dijon mustard, 1 teaspoon olive oil, clove crushed garlic, and a pinch of salt and pepper. Makes 1 serving.

dip sticks
Carrots and celery beg to be slathered in creamy goodness. Ditch ranch dressing and try:

Spicy Guacamole
Chop 2 avocados and throw in a bowl with 1/4 cup diced red onion, 1/2 cup seeded and chopped tomato, 1/2 seeded and chopped jalapeno, 1 tablespoon chopped fresh cilantro, juice of 1 lime, and 1/2 teaspoon salt. Mash mixture with a potato masher or a fork until it’s the consistency you like. Makes 8 4-tablespoon servings.

Lemon-Fresh Hummus
Puree these ingredients in a blender or food processor: 2 cans rinsed and drained chickpeas, 2 cloves garlic, 2 tablespoons plain low-fat yogurt, 1 tablespoon sesame oil, 2tablespoons chopped fresh parsley, 2 tablespoons lemon juice, 1/4 teaspoon lemon zest, and 1/2 teaspoon salt. Makes 12 1/4-cup servings.

the sweet spot
The phrase “a little sugar goes a long way” is usually a load of BS. Not so with these two treats.

Baked Brown-Sugar Squash
Halve 2 acorn squash and scrape out seeds. Place cut side down on a baking sheet and roast at 375 degrees F for 30 minutes. Remove from oven and flip. Place 1 tablespoon butter inside each squash. Sprinkle with 1 tablespoon brown sugar and a dash of cinnamon. Return to oven, cut side up, and bake 20 minutes more. Makes 4 servings.

Honey-Glazed Cashew Carrots
Using a steamer basket, steam 1 cup baby carrots. When carrots are just done (about 4 minutes), remove from heat, drain, then return to pot along with 2 teaspoons honey, a pinch of salt, and 1 tablespoon chopped unsalted cashews per serving. Toss to coat. (The residual heat from cooking will melt the honey to form the glaze.) Makes 1 serving.

Stay vibrant for years to come by following these essential steps.

1. Know your family history You’ll reduce your risk for disease and help your M.D. pinpoint the cause of symptoms. Ask relatives general questions and let them volunteer their specifics, experts at the Mayo Clinic in Rochester, Minnesota, suggest.

2. Catch your zzz’s Insufficient rest could be as devastating to your health as poor nutrition or lack of exercise, says James B. Maas, Ph.D., professor of psychology at Cornell University in Ithaca, New York. Snooze for seven to nine hours nightly.

3. Bite right For clear arteries, consume as few trans and saturated fats as possible. Go for monounsaturated fats and omega-3 fatty acids. Nuts are a great source, but stick to 1 ounce (23 almonds)—they’re high in calories, too.

4. Nix the butts Smoking ups your risk for heart disease and a range of cancers, including lung cancer, which kills more women than breast, ovarian and uterine cancers combined. Even if you’re a “social” smoker, ask your doc about cessation aids.

5. Soothe stress Being chronically frazzled might contribute to high blood pressure, which can lead to a stroke. Blow off steam at least weekly with a tension tamer such as yoga or meditation.

6. Wear sunscreen As little as 15 unprotected minutes of sun each day could increase your chances of skin cancer (and wrinkles). Slather on sunscreen daily, and use moisturizer and makeup with SPF.

7. Move it Vigorous exercise helps provide a buffer against heart disease, diabetes, Alzheimer’s disease and cancer. Doing cardio or weights for half an hour a day is all it takes to reap lifelong benefits.

8. Have safe sex Unprotected intercourse puts you at risk for HIV, human papillomavirus (HPV), hepatitis B and C, gonorrhea, syphilis, chlamydia and cervical cancer. Always use a condom if you’re unsure about your partner’s status.

9. Care for your pair For women with no family history of breast cancer, the odds of getting the disease are 1 in 13. Give yourself a once-over monthly, and talk to your doctor about screenings.

10. Strap in Crashes are the chief cause of accidental death and injury for women 25 to 34 and the third killer for those 35 to 44. Drive within the speed limit and always wear your seat belt.

Practice these pleasure principles and experience more joy and fulfillment every day.

1. Be grateful Each night, recall three things that went well that day. Focus on the fun stuff to crank up your contentment.

2. Lose yourself Spend at least 20 percent of your leisure time on pursuits that put you into a “flow” state, fully absorbing your mind.

3. Indulge your hobbies Break from the grind to do what excites you. Love to travel? Research your next trip to Rome. Gratifying your desires keeps your bliss battery humming.

4. Walk your talk Align your actions with your values. Cherish loyalty? Chat with your best pal regularly. Practice what you preach to stay chipper.

5. Pen a happy ending Instead of obsessing over what’s to come, jot down your ideal future. People who put their positive fantasies on paper reported feeling significantly happier in a month.

6. Be a favor fairy Research suggests that doing even small good deeds, such as holding elevator doors, makes you joyful. Altruistic acts create a circle of virtue; pass the karma on.

7. Remove the blinders To be satisfied, set a goal with a deadline (for instance, learn basic Portuguese before your trip to Brazil). Then, instead of fixating on the end point, enjoy the steps that get you there (your language class). Score!

8. Circle up Joining people who have convened for a cause directed toward the greater good, such as a conservation club, is as beneficial to your health as exercising regularly, studies show.

9. Tap your strengths Find simple ways to use your gifts. If your forte is community building and you’re in sales, view cold calls as a way to connect. You’ll find motivation in the mundane.

10. Make your happy heart pound Three brief workouts a week can improve your outlook nearly as well as antidepressants, research finds.

How to figure out your daily calorie goal

There’s no getting around this fundamental truth: You can’t lose weight unless you burn more calories than you take in. Leslie Bonci, M.P.H., R.D., a sports nutritionist at the University of Pittsburgh Medical Center, recommends these formulas for figuring out your daily calorie goals. Everyone is different, but it will give you a basic idea.

Lazy-Day Calorie Goal
(use on days when you’re taking it easy/not exercising):
A. Your weight, in pounds: ____
B. A x 15 = _____
C. B – 500 = _____

Busy-Day Calorie Goal
(use on days when you’re active/exercising):
A. Your weight, in pounds: ____
B. A x 18 = ____
C. B – 500 = ____

Aim for these numbers and you’ll lose 1 pound per week, a weight-loss rate that’s healthy and super-easy to maintain.

From womenshealthmag.com

Top-tier athletes, weekend warriors, and clubgoers love their sports and energy drinks – but are they really getting a boost?

Seattle-based dietitian Lola O’Rourke says so-called “functional” drinks that promise increased endurance and mental clarity in a bottle are often full of hype – and may even harm, not help, you.

Here, O’Rourke provides the lowdown on these punch-packing beverages.

Sports drinks vs. energy drinks – what’s the difference?

Sports drinks such as Gatorade and Powerade recharge the body by replacing the materials used up by the body’s muscles when exercising. They’re geared toward athletes wanting to replenish their bodies after serious physical activity, but are popular among average consumers.

Energy drinks, such as Rockstar, Full Throttle and Cocaine, contain legal stimulants such as caffeine, carbohydrates, herbs, and sometimes sugar, and are marketed to young people, students, and sports players.

What ingredients should I look for?

Sports drinks typically contain sugar, water and electrolytes (which include sodium, potassium, phosphate, calcium, and magnesium). O’Rourke advises choosing those with lower levels of sugar.

Energy drinks usually contain caffeine, sometimes sugar, amino acids such as taurine, and herbs such as guarana, ginseng, and gingko biloba – some of which are better known than others. She suggests opting for drinks with lower caffeine levels, and researching ingredients before drinking beverages that contain them.

Who should consume them?

High-level athletes exerting themselves for an extended period of time can benefit from sports drinks, O’Rourke says, but recreational athletes and average consumers don’t need them for daily tasks.

O’Rourke says that until more is known about the buzz-promoting ingredients in energy drinks, it’s best to avoid them or drink them in moderation.

What are the risks?

Athletes who rely too heavily on sports drinks may overdose and make themselves sick by upsetting their electrolyte balances, O’Rourke says.

The possible risks of energy drinks are far greater, she says.

“The combination of excess caffeine and herbs we know little about can be harmful,” O’Rourke says. Caffeine can also remove calcium from your bones.

She adds that mixing energy drinks, which are stimulants, with alcohol, a depressant – a trend among clubbers and party-all-night ravers – sends your nervous system mixed messages, which can cause heart-related problems.

What are the alternatives?

Everything we need to stay hydrated, energized, and focused can be found in our diets, O’Rourke says.

Sports players can use water to stay hydrated, and whole fruits or fruit smoothies to stock up on the carbohydrates and protein they need to maintain their stamina, she says.

For the average person, she says, water and whole foods will do the trick.

“A balanced diet of water, whole grain foods, fruits that contain antioxidants, and protein- and fibre-rich foods provide the nutrients you need to stay alert and invigorated.”

Ingredients

Preparation

Meanwhile, in skillet over medium heat, toast sunflower seeds, shaking pan often, until fragrant and slightly golden, about 5 minutes; let cool.

Dressing: In large bowl, whisk together lemon juice, garlic, mustard, salt and pepper; whisk in oil. Add spinach, romaine lettuce, arugula, onion and half of the sunflower seeds; toss to coat. Sprinkle with remaining sunflower seeds.

Makes 4 servings.

Nutritional information

Our goals is to make our department the healthiest at UBC!

We hope to bring to you exciting new ways to eat healthy, stay active and find new ways to achieve maximum wellness!

So, post your health, fitness or nutrition tips, advice or updates to let people in on your wellness experiences and success! Check out the cool links and stay up to date with events that are happening either in and around Vancouver or right here on campus that can help you stay in tune with your healthy side.