Americans are bombarded by all kinds of marketing images and phrases to entice us. Amongst the most maddening to me is when I’m fooled into thinking that I’m making a healthy choice in something when upon closer examination I’m really not.

Many times we’ll reach for packages with health buzz words like, “lite,” made with “natural ingredients,” made with “whole grains,” contains “fiber” and so on.

Unfortunately many of these words don’t really mean much.

If you are trying to eat healthfully here are a few very basic rules to follow:

• Skip the processed stuff. Seriously. Just because it’s marketed as a low-fat convenience meal doesn’t mean there is an ounce of nutrients in it.
• Stick to whole foods. Hormone free organic chicken, eggs, brown rice, vegetables, fruit, healthy oils, nuts, seeds, beans – basically foods that come from the earth. I cook enough chicken breast for the week on Sunday and just add greens, brown rice, beans, etc during the week for quick meals.
• Read labels. Avoid words that you can’t pronounce or don’t recognize, trans-fats, high-fructose corn sugar, etc. Pick yogurts, peanut butters, and other foods that have recognizable ingredients. My almond butter ingredients are: Almonds and sea salt. That’s it.

We’ve become lazy with our food. We like to eat cheap and quick. While I understand as I’m cheap and busy too, investing in our health by taking a little extra time and spending a little extra on good quality food is important. We can avoid the expense of diabetes, heart disease, stroke, hypertension, cancer and more by making that investment now. You are already investing in your health by using your Ab Coaster and making exercise a priority. Taking the next step by really getting in tune with nutrition is a no-brainer.

If you are interested in learning more about the food-health connection I would recommend checking out the documentary: Hungry For Change or reading a book like The Ominvore’s Dilemma by Michael Pollan.

Image: Quinoa Salad courtesy Power Juicer

Lately you can’t turn anywhere without hearing about the health benefits of juicing or making power smoothies.

If you juice here’s a great recipe for a simple detox:

Start with a juicer like Power Juicer and add:

6 trimmed asparagus stalks

1/2 lemon (peel intact)

1/2 of peeled cucumber

Juice. You may replace the asparagus with endive & watercress if desired.

I personally would also add a little parsley or cilantro if you have that on hand. Those herbs are reported to be excellent when it comes to cleansing and detoxing.

If you want to create a health smoothie, start with a high-power blender like the Health Master Elite and make the following Green Machine smoothie:

• 1 head lettuce
• 8 stalks parsley
• 2 stalks celery
• 1/4 lb. spinach
• 2 green apples

Add all ingredients to the Health Master (or similar) and blend at high speed (number 8 on Health Master) until ingredients are blended.

Juicing and doing smoothies is an excellent way to ensure getting in all the vitamins and nutrients your body needs.

Do you juice or make health smoothies? Do you have  a favorite recipe?

There is always lots of information whirling around out there when it comes to health and fitness. Here are a few of the biggest exercise myths out there:

1. No pain, no gain. Myth. Kind of. When you’re working out it should be challenging. You have to push yourself enough to see results however, if you feel actual straining or acute pain, you should back off a bit. The Ab Coaster encourages you to do more as you get stronger.
2. Working out at a certain time of day is better. Myth. Most important is finding the time of day that works best for you. Some find working out in the morning energizes them for the day ahead and others like to use their workouts as a way to de-stress after a long day at the office. Consistency is key here.
3. Women should stick to cardio. Many women believe that if they lift weights or resistance train that they’ll bulk up like a guy. Not true. Besides making women more efficient fat burning machines, leaning them out and adding definition, some resistance training can help thwart everything from a slowing metabolism to osteoporosis.
4. Your weight is an accurate indicator of health. Myth. Again, kind of. You can take two men, each whom weigh 190 pounds and put them side-by-side. One might be eating a clean diet and exercising daily and the other might be a junk-food eating, chain smoking, couch potato with a speedy-ish metabolism.  It doesn’t take a rocket-scientist to figure out who is healthiest. Even when you are trying to lose weight and the scale isn’t going as fast as you’d like it to, remember that working out and eating right is doing a ton of great things for you, that has nothing to do with the scale.  If you are coming in at a too low or too high BMI, however, you’ll want to discuss it with your doctor.

Do you have questions about exercise theories that you’d like me to investigate? Drop me a comment below and I’ll do my best to get you answers.

Image: photostock / FreeDigitalPhotos.net

Super charge your workout by including these power foods pre or post workout:

• Nuts. Loaded with healthy fats, vitamins, protein and other nutrients, these calorie dense foods provide a fantastic punch of heart-healthy and satisfying energy. Best picks include almonds, walnuts and pistachios.
• Peanut butter / Almond butter with rice cake. In-lieu of a handful of nuts slathering a tablespoon of peanut butter or almond butter on a rice cake provides an awesome combo of protein and carbs.
• Chocolate milk. Post a tough workout, chocolate milk is a tasty way to help your muscles recover. I would recommend a chocolate milk that’s made with 1% milk.
• String cheese and fruit. Handy and portable string cheese and fruit is great pre or post workout.
• Yogurt. Aim for a low fat / low sugar version for a creamy and tasty snack.
• Oatmeal. A small bowl of plain oatmeal with a few nuts and a little dried fruit is my favorite pre-run snack. It keeps me satisfied and gives me energy enough to get thru even the toughest runs.

What are some of your favorite pre/post workout foods?

Maybe you own an Ab Coaster but also belong to a local gym to get a variety of activity into your healthy lifestyle. Maybe you go to the gym because they have an Ab Coaster there you like to use. No matter why you head to the gym, there are a few guidelines for etiquette we should all be following.

I find this a necessary post to write because lately these little common courtesies seem to be falling by the side. If you know an offender – forward them this post ASAP!

We all have to workout together – so lets support each other!

Do:

• Wipe down your machine after using it. Nothing is ickier than jumping on a cardio machine after it’s been sweated on. If the gym provides paper towels and spray bottles of cleaner, I encourage you to make generous use.
• Be mindful of a crowded gym. Like little kids with a toy, let’s share and play nicely. If there are a limited amount of treadmills, weights, weight machines and it’s a packed house – don’t dilly and hoard. Now is not the time to log an hour run on the treadmill.
• Ask questions to the staff if you are unsure of how to use a machine.

Don’t:

• Come to the gym in week-old work-out clothes. You know who you are. You do your laundry once a week and wear the same stinky stuff every day. Yes, we are all sweating. Yes, we all get stinky by the end of the workout but 3 days of stink is just extra bad and not fair to the people working out alongside you – buy a few options.
• Come to the gym sick. Please? I don’t want your cold, stomach flu, or other contagious thing going around. Please, please, please keep it to yourself. If you really must come to the gym then definitely concentrate on wiping down and sanitizing your machines afterwards.
• Mistreat the equipment. This includes slamming down heavy weights, leaving the treadmill on an extreme incline when you’re done, and failing to return free weights, kettle bells, medicine balls, mats and other items to their proper storage places.

What are some rules you’d like to add to the list? What are your biggest pet peeves when it comes to fellow gym-mates?

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When it comes to your health the number on the scale tells just part of the story. Age, height, gender and other factors come together to help translate your over-all well-being.

Your BMI (Body Mass Index) is another tool used to gauge where you are at.

BMI isn’t 100% foolproof.  There is the occasional soul who’s BMI rates as ‘over or underweight’ but the person is as healthy as they come (perhaps much of their weight is in muscle, for example). As always, this type of feedback is a guideline and one you should discuss with your doctor.

What is BMI? Simply put, figuring out your body mass index is an easy and fairly accurate way to calculate how much “body fat” you carry.

What is a healthy BMI? Generally speaking for adults: 18.5 – 24.9 is normal, 25 – 29.9 is overweight and 30.0 and over is obese.

How do I figure out my BMI? You can figure out your BMI by using this formula:

Formula: weight (lb) / [height (in)]² x 703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs, Height = 5’5″ (65″)
Calculation: [150 ÷ (65)²] x 703 = 24.96

Or, if you are lazy like me, you can use the free BMI calculator found here and it’ll do all the math for you.

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Conventional wisdom says stop watching so much TV! While I wouldn’t support hours of television watching, there are a few things worth watching that can actually help you get to your goals.

1. The Biggest Loser. This show follows the weight loss journey of several participants. Throughout the season “the losers” learn how to eat better and incorporate fitness into their lives. While these players get incentives to lose weight and focused help designed to fast track weight loss, many of their stories are relatable to the average person at home. I’ve had many friends inspired to give fitness a try thanks to their viewership of this show.
2. Dr. Oz. You will never hear Dr. Oz utter the words “You are not the father…” or see someone throw a chair at another guest. This daily daytime talk show imparts fitness, nutrition and health information every single day. I DVR Dr. Oz because I find I learn something new from practically every episode.
3. Documentaries. Documentaries are easy to find on television, on demand or through a streaming service like Hulu or Netflix. I love documentaries about health and fitness. Not only do they delve deeper into subjects but many are incredibly motivational. Some health and fitness based documentaries I would recommend include: Food Inc., Supersize Me, Fat, Sick & Nearly Dead, Food Matters and Spirit of The Marathon.

What are some of your favorite health-based shows to watch?

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Whether it’s because you travel  a lot or are just too busy to shop and cook, some of us spend more meals dining out than eating at home.

I used to have this problem. My weight suffered because of it and then I got a grip.

If you want to keep in shape and eat out often here are some friendly words of advice:

1. It’s a meal not a party. Part of the problem for me was that if I was dining out or ordering in, I looked at it as an event. I would not eat as extravagantly if I was cooking at home, so why was I all of the sudden, ordering things with cheese on top or fries on the side? I look at dining out differently now.  If it’s not a special occasion then it’s just an easier meal. That means, healthy choices, sauces and dressings on the side, grilled not fried.  If I’m celebrating an event then, I might loosen up the rules a bit otherwise I eat as lean and clean as possible.
2. Keep it simple. Don’t let the menu sidetrack you. Focus on items that are simple. Grilled chicken over a salad, a veggie burger on a whole grain bun, broiled fish with vegetables. Skip sides like fries, extras like cheese and mayo-based spreads.
3. Speak up. Ask questions and don’t be afraid to make requests. Find out if the chicken is grilled ‘dry’ or if they use added oils. Get your dressings on the side and find out if there are healthy alternatives available.
4. Cyber surf. Before heading out, head to your computer. Many restaurants (particularly fast food and chain restaurants) not only offer their menus online but provide nutritional information as well. This can be your best friend. I can’t tell you how many times I thought I was making a healthy choice only to look up the listed nutritional information and find I had consumed 3 times the calories and fat I thought I was.
5. Put blinders on. Ideally you’ll know what you want before sitting down or placing your order. Maybe you’ve dined there before or looked the place up online. Go in with your plan and stick to it. Don’t let the excitement of the moment, aromas of the place and the grumble in your tummy sway you from making your healthy choice into a spur-of-the moment, caloric treat!

What do you do to keep in shape and on-track when you eat out?

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I travel a lot for business. I enjoy traveling; seeing a new city, taking in the sights, meeting different people and of-course, trying regional cuisine.

The problem for me is the “trying regional cuisine” part. More specifically, when I travel I use to go into some sort of party/vacation mode and throw my health goals out the window. Why exercise/eat healthy/pay attention? I’m away! I had to clean that up.

I guess if you go away once a year you can maybe let some of your ideals slide but if you’re a frequent traveler, this approach is a recipe for disaster.

I have learned that just because you are traveling doesn’t mean you have to throw all your hard work away.

My top tips for staying on track:

Simple Supper: Or simple breakfast or lunch.  Every meal does not have to be a party. If I’m going someplace indulgent for dinner I will keep the rest of my meals simple. I’ll start my day with a bowl of oatmeal and have a salad topped with protein for lunch.

Supermarket Sweep: I make sure to swing by a supermarket if possible and keep a stash of fruit, bottled water and cereal bars in my hotel room for in-between meals and healthy snacks. You’ll save money by buying it at the grocery store rather than raiding the calorie-laden mini-bar and by keeping satisfied on healthy snacks, you’ll be less likely to over-do meals.

Keep it Moving: Most hotels now-a-days have fitness centers. Some even offer in-room workout DVD’s, weights, mats, etc.  Get to know your hotel’s amenities and use them. If you are pressed for time a brief 20 minute workout is enough to keep your mind fresh and burn some calories. If you like to walk or run and find yourself someplace nice, grab your sneakers and see the sights by foot!

Fast Food Friends: If you find yourself facing down nothing but fast food for your meals – take heart, you still have options. Go for plain burgers, side salads without fatty extras and caloric dressings and grilled chicken. Use common sense. Skip cheese, mayo and bacon and load up on veggies when possible. Check here for some fast food on-the-go ideas.

What are some ways you keep on track when traveling?

Photo Credit: Stuart Miles/FreeDigitalPhotos

I don’t know about you but I’m always looking for ways to burn an extra calorie or two.

If I can eat to burn, even better!

Here are a few foods (and drinks) that will help you torch calories:

When it comes to beverages there are two that really are calorie torching stand-outs: Green tea and ice water. Green tea is not only packed with antioxidants, it’s got a bit of caffeine, perfect for a mid-afternoon pick-you-up. Consuming 3 -4 cups of green tea can boost metabolic rate by about 4% per 24 hours, an extra 50 -100 calories a day! (source) Ice water works in two ways. First, being properly hydrated is crucial in having all of you operating properly and secondly, your body has to work hard to warm up ice water in your system, therefore burning extra calories. Iced green tea anyone?

Peppers! Spice up your life and get that metabolism going with hot peppers. Hot peppers such as jalapeños contain capsaicin – a natural chemical that temporarily stimulates stress hormones which boosts metabolism.

Oatmeal. I like to go with this grain every morning. Not only is oatmeal chocked full of heart-healthy fiber that keeps me satisfied for hours but because your body has to work harder at breaking down that fiber, it gives your metabolism a great kick.

Almonds.  Believe it or not you can go a little nuts for nuts. Almonds do have healthy fat so you have to watch your portion but these little guys are jammed packed with essential fatty acids that work to boost your burn. (source)

Photo: Michelle Meiklejohn