Vicki Salemi
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Cruciferous Vegetables
Broccoli, kale and cauliflower, oh my! These superfood veggies are better known as cruciferous vegetables because they fall into the Brassicaceae or Cruciferae family. Members of the cruciferous vegetable family also include other veggies like cabbage, bok choy and Brussels sprouts.
Considered super foods for your body, cruciferous vegetables contain vitamins, fiber and disease-fighting phytochemicals. A variety of components in this veggie family has been known to lower cancer risks.
According to the American Institute of Cancer Research, these vegetables have the ability to stop the growth of cancer cells or help regulate a complex system of bodily enzymes that defend against cancer.
Cruciferous vegetables are not only healthy, they're portable, too! If you're not eating enough vegetables, it's never to late to start.
You can purchase these cruciferous vegetables or other veggies ready-to-go in the frozen- or fresh-packed sections of your grocery store. In fact, they can all be added to salads, stew or soups to give you a sense of satiety, along with adding nutrients to your daily diet.
Now that you've got a reason (and way) to get more veggies in your diet, check out That's Fit's exercises to get your body moving!
Considered super foods for your body, cruciferous vegetables contain vitamins, fiber and disease-fighting phytochemicals. A variety of components in this veggie family has been known to lower cancer risks.
According to the American Institute of Cancer Research, these vegetables have the ability to stop the growth of cancer cells or help regulate a complex system of bodily enzymes that defend against cancer.
Cruciferous vegetables are not only healthy, they're portable, too! If you're not eating enough vegetables, it's never to late to start.
You can purchase these cruciferous vegetables or other veggies ready-to-go in the frozen- or fresh-packed sections of your grocery store. In fact, they can all be added to salads, stew or soups to give you a sense of satiety, along with adding nutrients to your daily diet.
Now that you've got a reason (and way) to get more veggies in your diet, check out That's Fit's exercises to get your body moving!
Meridia or Sibutramine: Prescription Diet Pill
Diet & Weight Loss, Reviews & Products
This prescription diet pill Meridia (with a scientific name sibutramine hydrochloride monohydrate) treats obesity by increasing satiety -- or the feeling of being full.This orally-administered drug is typically recommended to be used in combination with a healthy diet and exercise routine to treat excess weight that may be related to diabetes, high cholesterol or high blood pressure.
As for its effectiveness? The jury is still out. According to Fred Vagnini, M.D., medical director of the Heart, Diabetes and Weight Loss Centers of New York and author of "The Weight Loss Plan for Beating Diabetes," Meridia is not as effective as one might originally think.
According to research published in the New England Journal of Medicine in 2005, participants who received sibutramine and lifestyle modification lost more weight than taking the drug alone or doing behavior modification on its own. All subjects were prescribed a 1,200 to 1,500-calorie diet and the same exercise regime.
"Studies have not shown a real dramatic long-term weight loss with Meridia," Vagnini said. "I don't think it's that effective and it affects blood pressure."
For instance, Dr. Vagnini previously prescribed sibutramine in his practice for weight loss and mentions it was "not successful" in terms of weight loss. Furthermore, as shown in studies and indicated by the drug's manufacturer, sibutramine has been known to increase blood pressure and/or pulse rate in some patients. In placebo-controlled obesity studies, 5 to 20 mg daily dosages were associated with increases in systolic and diastolic blood pressure.
According to the drug manufacturer, side effects from taking Meridia include increased blood pressure, dry mouth, upset stomach, constipation, nausea, memory loss and dizziness.
At That's Fit, we're committed to helping you get healthy, live well and be strong through healthy lifestyle choices including healthy diets and enough exercise.
As for its effectiveness? The jury is still out. According to Fred Vagnini, M.D., medical director of the Heart, Diabetes and Weight Loss Centers of New York and author of "The Weight Loss Plan for Beating Diabetes," Meridia is not as effective as one might originally think.
According to research published in the New England Journal of Medicine in 2005, participants who received sibutramine and lifestyle modification lost more weight than taking the drug alone or doing behavior modification on its own. All subjects were prescribed a 1,200 to 1,500-calorie diet and the same exercise regime.
"Studies have not shown a real dramatic long-term weight loss with Meridia," Vagnini said. "I don't think it's that effective and it affects blood pressure."
For instance, Dr. Vagnini previously prescribed sibutramine in his practice for weight loss and mentions it was "not successful" in terms of weight loss. Furthermore, as shown in studies and indicated by the drug's manufacturer, sibutramine has been known to increase blood pressure and/or pulse rate in some patients. In placebo-controlled obesity studies, 5 to 20 mg daily dosages were associated with increases in systolic and diastolic blood pressure.
According to the drug manufacturer, side effects from taking Meridia include increased blood pressure, dry mouth, upset stomach, constipation, nausea, memory loss and dizziness.
At That's Fit, we're committed to helping you get healthy, live well and be strong through healthy lifestyle choices including healthy diets and enough exercise.
Egg Substitutes
Do you eat eggs? Or do you choose egg substitutes?
Eggs have omega-3 fatty acids in their yolks, but can often be considered a health concern. They have high cholesterol and fat content and are often linked to an increase in Type 2 diabetes. That's why many people are opting for egg substitutes -- and there are a variety of options.
Some egg substitutes are made from the egg white only. They omit the yolk and yet add vitamins and minerals including vegetable-based emulsifiers and thickeners like guar gum.
There are also ways to create your own egg substitutes. Two tablespoons of cornstarch may be equivalent to one egg as are two tablespoons of arrowroot flour or two tablespoons of potato starch. In cake recipes, one banana can be substituted for one egg.
Another idea is an egg substitute recipe, which includes one tablespoon of nonfat dry milk powder, two egg whites from large eggs and four drops of yellow food color. After you sprinkle powdered milk over egg whites, beat them until they're smooth. Add food color and beat until blended. This will create one-fourth cup, equivalent to one large egg.
That's Fit can answer all of your nutrition questions --whether they're about foods or supplements.
Eggs have omega-3 fatty acids in their yolks, but can often be considered a health concern. They have high cholesterol and fat content and are often linked to an increase in Type 2 diabetes. That's why many people are opting for egg substitutes -- and there are a variety of options.
Some egg substitutes are made from the egg white only. They omit the yolk and yet add vitamins and minerals including vegetable-based emulsifiers and thickeners like guar gum.
There are also ways to create your own egg substitutes. Two tablespoons of cornstarch may be equivalent to one egg as are two tablespoons of arrowroot flour or two tablespoons of potato starch. In cake recipes, one banana can be substituted for one egg.
Another idea is an egg substitute recipe, which includes one tablespoon of nonfat dry milk powder, two egg whites from large eggs and four drops of yellow food color. After you sprinkle powdered milk over egg whites, beat them until they're smooth. Add food color and beat until blended. This will create one-fourth cup, equivalent to one large egg.
That's Fit can answer all of your nutrition questions --whether they're about foods or supplements.
Best Diet Pills
Whether you have five pounds to lose or 50, your first inclination may be to pop a diet pill. And if so, what should you truly know about diet pills? First: there is no substitute for hard work and dedication. Eat healthy food and exercise more. That's the formula, plain and simple.
If you still want to reach for that fabled pill, listen up: not all pills are created equally. Even among the best diet pills, there is variation. There are calorie burners like Ephedra which was taken off the market because it was too dangerous. Then there's appetite suppressants such as Citrimax which is sold at health food stores. There are also absorption blockers which typically contain white kidney beans or soybeans to block carbohydrates from being absorbed by the intestines.
According to the Mayo Clinic, there are several ingredients that may help with dieting like hoodia which decreases one's appetite or diet pills containing guar gum. The issue is the result: There is no conclusive evidence to support the weight-loss claim with hoodia. Although guar gum blocks the absorption of dietary fat and increases the feeling of fullness, negative side effects may include intestinal obstruction and diarrhea.
In the end, despite the plethora of diet pills on the market -- and companies' claims that they produce the best diet pills -- nothing can be more effective than eating balanced meals and snacks, drinking water and exercising frequently.
If you want to lose weight, That's Fit has healthy and sensible Diet and Weight Loss information for you.
If you still want to reach for that fabled pill, listen up: not all pills are created equally. Even among the best diet pills, there is variation. There are calorie burners like Ephedra which was taken off the market because it was too dangerous. Then there's appetite suppressants such as Citrimax which is sold at health food stores. There are also absorption blockers which typically contain white kidney beans or soybeans to block carbohydrates from being absorbed by the intestines.
According to the Mayo Clinic, there are several ingredients that may help with dieting like hoodia which decreases one's appetite or diet pills containing guar gum. The issue is the result: There is no conclusive evidence to support the weight-loss claim with hoodia. Although guar gum blocks the absorption of dietary fat and increases the feeling of fullness, negative side effects may include intestinal obstruction and diarrhea.
In the end, despite the plethora of diet pills on the market -- and companies' claims that they produce the best diet pills -- nothing can be more effective than eating balanced meals and snacks, drinking water and exercising frequently.
If you want to lose weight, That's Fit has healthy and sensible Diet and Weight Loss information for you.
Gmap Pedometers
Traditionally, pedometers are small recording devices that you attach to your waist -- or even your shoes -- to track the number of steps you've taken, the calories you've burned walking and the distance (in kilometers or miles) you've traveled. Now, thanks to Google, you can monitor your workout online, without wearing -- or buying -- a physical pedometer. Similar to the virtual pedometer Map My Run, with Gmap pedometers, you map out your exercise routine on a Google map.
That's right, using Gmap pedometers means you don't actually need to wear a pedometer to know how long you've walked or how many steps you've taken.
A marathon runner created the Gmap pedometer to assist with training, which might be why the tool is so easy to use. Runners, walkers or cyclists can enter their zip code and zoom into street level. Next, they can plot their workout route -- whether they want to travel in a big, looping circle or a simple out-and-back course.
Unlike other online tools, Gmap pedometer can report your distance traveled, calories burned and elevation differences.
If you find a route that you love, you can save it to use again or you can print your map and take it with you. Those who might be on long runs can leave printouts for their family members so that they know where to find them if they're not back by an appointed time.
If you're not feeling the high-tech Gmap pedometers, you can stick to the basic waist or shoe pedometer that are slipped on your waist (or shoe) and track each step. Shoe pedometers are a little more accurate than traditional pedometers and can track basketball jumps or jumping rope.
Of course Gmap pedometers are not the first online health calculators; but, if you choose to use one, the key is finding the right one you'll use regularly.
Do you want to amp up your exercise routine and monitor your progress? Studies have shown that pedometers are effective in increasing your workout productivity.
That's right, using Gmap pedometers means you don't actually need to wear a pedometer to know how long you've walked or how many steps you've taken.
A marathon runner created the Gmap pedometer to assist with training, which might be why the tool is so easy to use. Runners, walkers or cyclists can enter their zip code and zoom into street level. Next, they can plot their workout route -- whether they want to travel in a big, looping circle or a simple out-and-back course.
Unlike other online tools, Gmap pedometer can report your distance traveled, calories burned and elevation differences.
If you find a route that you love, you can save it to use again or you can print your map and take it with you. Those who might be on long runs can leave printouts for their family members so that they know where to find them if they're not back by an appointed time.
If you're not feeling the high-tech Gmap pedometers, you can stick to the basic waist or shoe pedometer that are slipped on your waist (or shoe) and track each step. Shoe pedometers are a little more accurate than traditional pedometers and can track basketball jumps or jumping rope.
Of course Gmap pedometers are not the first online health calculators; but, if you choose to use one, the key is finding the right one you'll use regularly.
Do you want to amp up your exercise routine and monitor your progress? Studies have shown that pedometers are effective in increasing your workout productivity.
Weight Lifting
You know that you need to add weight-lifting to your workout routine but you may not be sure which routine is best.
Just like any other time you start a fitness program, you'll want to start out slowly.
First, you'll need to start with one or two sets of eight to 12 repetitions. If you're older, injured or unsure of your strength you can do 10 to 15 reps with less weight. When you can lift a weight eight to 12 times and it gets harder to lift during the last rep, you'll want to add a little weight and decrease the reps.
Even if you're a seasoned weight-lifting veteran, alternating the workouts is key. You shouldn't do arm workouts and shoulders exercises on consecutive days. You should avoid working on legs consecutively, too. It's important to vary how you're focusing on strengthening different muscles. For instance, you may want to start by isolating the shoulders. At your gym you can do an overhead press, lateral raise or front raise to work on this body part. Start with two sets of eight to 12 repetitions.
Other parts of this workout might include strengthening the chest via the bench press, chest press machine or push-ups. You can work on your back as well in a seated row machine. To build your biceps you can work on bicep curls, hammer curls and concentration curls using hand weights. As for the triceps? You can do tricep extensions.
As you alternate days to work on your lower body, you can try squats, lunges, leg-press machines, deadlifts or calf raises. As for the abdominals, there are always crunches, oblique twists and pelvic tilts.
If you begin your weight training regimen at your health club, the fym should have staff to supervise and answer specific questions.
Now that you've got your weight-lifting routine set, check out That'sFit's cardio workouts.
Just like any other time you start a fitness program, you'll want to start out slowly.
First, you'll need to start with one or two sets of eight to 12 repetitions. If you're older, injured or unsure of your strength you can do 10 to 15 reps with less weight. When you can lift a weight eight to 12 times and it gets harder to lift during the last rep, you'll want to add a little weight and decrease the reps.
Even if you're a seasoned weight-lifting veteran, alternating the workouts is key. You shouldn't do arm workouts and shoulders exercises on consecutive days. You should avoid working on legs consecutively, too. It's important to vary how you're focusing on strengthening different muscles. For instance, you may want to start by isolating the shoulders. At your gym you can do an overhead press, lateral raise or front raise to work on this body part. Start with two sets of eight to 12 repetitions.
Other parts of this workout might include strengthening the chest via the bench press, chest press machine or push-ups. You can work on your back as well in a seated row machine. To build your biceps you can work on bicep curls, hammer curls and concentration curls using hand weights. As for the triceps? You can do tricep extensions.
As you alternate days to work on your lower body, you can try squats, lunges, leg-press machines, deadlifts or calf raises. As for the abdominals, there are always crunches, oblique twists and pelvic tilts.
If you begin your weight training regimen at your health club, the fym should have staff to supervise and answer specific questions.
Now that you've got your weight-lifting routine set, check out That'sFit's cardio workouts.
Beginners Yoga
Intrigued by yoga but not quite sure where to start? After all, by now you've certainly heard the health benefits to the mind, body and soul but the question is, what's the 4-1-1 on beginners yoga?
Listen up, newbies. Firstly, as you begin, you'll need to figure out where to do it. Then, you'll need to know which class matches your fitness level. If your health club already offers yoga classes as part of your membership, you can test different classes there. If you scout out local classes in your neighborhood or rely on recommendations, you can expect to pay about $15 per class depending on where you live.
Although yoga instructors are not required to be certified, many are trained at yoga teaching schools. As you explore your options, it's key to find an instructor who has relevant teaching experience. In addition, if you have pre-existing medical conditions you may want to discuss yoga with your doctor before beginning. However, depending on your ailment doctors may have prescribed yoga as a holistic way to improve your health.
The beauty of yoga is you don't need to even be in shape to begin! You'll develop flexibility the more you practice.
Many new yogis begin with Hatha Yoga, during which you'll learn the basic poses at a relaxed pace. Once you've mastered that, you may want to move onto other classes like Iyengar Yoga which focuses on specific muscle alignments and holding poses for extended periods of time.
Most classes are 30 to 90 minutes long and don't require much equipment. All you really need is a yoga mat and some space to practice! Some beginners may prefer to start with an at-home workout courtesy of yoga DVDs. Although you won't have an expert giving you feedback, you may enjoy the privacy of getting used to the poses and moving at your own pace.
More Yoga Terms Defined from That's Fit:
Ashtana Yoga
Kundalini Yoga
Hatha Yoga
Power Yoga
Prenatal Yoga
Vinyasa Yoga
Yoga Benefits
Yoga For Strength Training
Listen up, newbies. Firstly, as you begin, you'll need to figure out where to do it. Then, you'll need to know which class matches your fitness level. If your health club already offers yoga classes as part of your membership, you can test different classes there. If you scout out local classes in your neighborhood or rely on recommendations, you can expect to pay about $15 per class depending on where you live.
Although yoga instructors are not required to be certified, many are trained at yoga teaching schools. As you explore your options, it's key to find an instructor who has relevant teaching experience. In addition, if you have pre-existing medical conditions you may want to discuss yoga with your doctor before beginning. However, depending on your ailment doctors may have prescribed yoga as a holistic way to improve your health.
The beauty of yoga is you don't need to even be in shape to begin! You'll develop flexibility the more you practice.
Many new yogis begin with Hatha Yoga, during which you'll learn the basic poses at a relaxed pace. Once you've mastered that, you may want to move onto other classes like Iyengar Yoga which focuses on specific muscle alignments and holding poses for extended periods of time.
Most classes are 30 to 90 minutes long and don't require much equipment. All you really need is a yoga mat and some space to practice! Some beginners may prefer to start with an at-home workout courtesy of yoga DVDs. Although you won't have an expert giving you feedback, you may enjoy the privacy of getting used to the poses and moving at your own pace.
More Yoga Terms Defined from That's Fit:
Ashtana Yoga
Kundalini Yoga
Hatha Yoga
Power Yoga
Prenatal Yoga
Vinyasa Yoga
Yoga Benefits
Yoga For Strength Training
NordicTrack Treadmills: What Are They?
As cold winter months approach and there's less time to walk and run, NordicTrack Treadmills may be the perfect remedy toward keeping your heart rate up whether you want to walk off a few pounds or start a running program.
Not all treadmills are not created equal, though, even in the NordicTrack Treadmill family. For instance, NordicTrack sells several types of treadmills such as their Elite Series (designed with runners in mind), Reflex Series (designed with cushioning to reduce impact), the 2010 A Series (think two key words: power and durability), the T Series (latest technical features) and the Incline Series (known for burning calories and losing weight).
If you're shopping for a NordicTrack Treadmill, you're probably worried about the price. The actual price is determined by the treadmill's motor, deck and frame size. It's also determined by the workout features in its actual console. A typical walking treadmill can range from about $600 to $800. All NordicTrack treadmills have at least a 12-month warranty for parts and labor and 12 years of coverage on the motor. The frames have a warranty for the life of the product.
Not all treadmills are not created equal, though, even in the NordicTrack Treadmill family. For instance, NordicTrack sells several types of treadmills such as their Elite Series (designed with runners in mind), Reflex Series (designed with cushioning to reduce impact), the 2010 A Series (think two key words: power and durability), the T Series (latest technical features) and the Incline Series (known for burning calories and losing weight).
If you're shopping for a NordicTrack Treadmill, you're probably worried about the price. The actual price is determined by the treadmill's motor, deck and frame size. It's also determined by the workout features in its actual console. A typical walking treadmill can range from about $600 to $800. All NordicTrack treadmills have at least a 12-month warranty for parts and labor and 12 years of coverage on the motor. The frames have a warranty for the life of the product.
The FIRM: A Review
It's hard to believe The FIRM exercise videos from a few decades ago are still one of the most highly sought-after workouts in the country. The straight-forward, no-nonsense exercise videos and DVD's have evolved and include more than 60 at-home workouts.
Here's the skinny: It all began a few decades ago when The FIRM studio opened its doors in South Carolina. Their experts combined cardio and weight training to create a cardio-plus-body-sculpting training fitness hybrid, which they dubbed Synergy Training. Since then, they've sold more than 10 million workout DVDs!
Intensity levels and the exercise sequences vary, making The FIRM different from other home workouts -- moving the participants between upper-body and lower-body moves. They add variable resistance for sculpting, too. For instance, the video "Tight Buns and Killer Legs" includes challenging cardio bursts plus lower-body sculpting.
After doing 10 workouts at least three times each week, the video promises results. Keep in mind each workout has a different goal. While "Core Solutions" focuses on the core and abs, "Cardio Party" is a heart-pumping fat-burning workout.
As If the videos aren't enough of a workout to get your heart pumping, The FIRM Believers Club offers more opportunities to get fit, including personal coaching from master instructors and diet and weight loss advice from The FIRM nutritionists. Additionally, you'll receive information on fat-blasting meals and recipes and can participate in an online support group via chat rooms and bulletin boards.
Prenatal Yoga: Great Classes for Expecting Mothers
It's prenatal, it's yoga, look out, it's prenatal yoga!
At first glance this is just what you think it is: Yoga classes for expecting moms typically in their second or third trimester, ranging from the novice to the advanced. What's different, however, is the class itself.
A typical prenatal yoga class will consist of poses geared towards pregnancy such as relieving back pain and restorative yoga.
At first glance this is just what you think it is: Yoga classes for expecting moms typically in their second or third trimester, ranging from the novice to the advanced. What's different, however, is the class itself.
A typical prenatal yoga class will consist of poses geared towards pregnancy such as relieving back pain and restorative yoga.
In addition to connecting to other moms-to-be, you'll feel calm and relaxed while building your strength and agility. Plus, you'll learn poses and breathing techniques which can help you during childbirth. As the third trimester approaches, though, prenatal yoga may not be in the cards for you. You'll feel lethargic and you'll most need to avoid all poses that involve compressing the stomach. If you're a yogi beginner during the latter part of your pregnancy, it's recommended to speak to the instructor before you begin.
Just as yoga has become popular and immersed into mainstream by celebrities, so has prenatal yoga. Rebecca Gayheart and Kourtney Kardashian are among the prenatal yogis in Hollywood.
