That's Fit

Gas prices are skyrocketing. So are food prices. With no relief in sight, it's time we take matters into our own hands by trying to save on food bills -- but without sacrificing nutrition. Here's what TODAY food editor Phil Lempert says we can do to cut costs.

Make lists. Shopping with a list can save 10 percent on unnecessary items, like junk food.

Buy in bulk. Don't buy more than you need -- waste is costly too -- but often, bulk items are priced better.

Go simple. Usually, the more processed the food, the more it costs. It's less healthy too.

Don't buy on impulse. Focus on staples, like milk, eggs, bread, and canned and frozen fruits and veggies. Avoid the tempting goods, like cakes and cookies strategically placed so you can't miss them and those yummy candy bars calling your name in the check-out lines.

Use coupons. Be flexible and plan meals around what's on sale, and you can definitely lower your grocery bill. This may mean switching brands and types of food.

It's always a good idea to mix up your workout routine every so often; ideally, changing it every 4 to 6 weeks. If you don't, your body will become so accustomed to the workload that it will no longer show results. Day after day, week after week, month after month of working out, and you'll have the same body to show for your effort then as you do now. That is, as I said, unless you change your workout every so often.

Never one to not practice what I preach, I realized yesterday that I have been following the same workout for just over a month. Purposely using the past five weeks as a bit of bulking-up phase (upping my caloric intake, training with heavier weights for fewer reps, cutting back on cardio a bit, and supplementing with creatine), I've now adjusted my training and diet to help show better definition in the little bit of extra size I threw on.

Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

As if last week's Celebrity Fitzness Report with Anthony Field video wasn't cool enough....we're back with a new video that will literally chisel you and your abs up like Roman statues. Oh my! Think you're doing everything you can to slim down, build muscle and cut up? Only if you're doing this stuff!

Read more.....

While visiting family over the holidays, I was treated to a piping hot bowl of oatmeal made with steel cut oats -- perfect for the freezing temps that kept us holed up inside, swarming around the warm fireplace. I kept hearing about how healthy the "steel cut" part of this oatmeal was.

Isn't oatmeal just oatmeal? Does the type of oats used to make this tasty treat really matter?

Yes, it does matter.

Steel cut oats, also known as Irish or Scotch oats, are less processed than their rolled counterparts. These longer-to-cook oats are heartier, healthier, and come with a chewier texture. Steel cut oats are a definite oatmeal upgrade and come with these stats: 150 calories, 4 g fiber, 2.5 g fat, and 1 g sugar.

Grains, like steel cut oats, are the way to go. Here are some others you might add to your menu.

Wheat Germ
It contains more nutrients than any other vegetable and more protein than most meats. Sprinkle on a smoothie or add to your favorite (healthy) cookie batter and you'll fill yourself with 102 calories, 3 g fiber, 3 g fat, and no sugar.

Bulgar
Often used in tabouli, this one is has a low glycemic index and is far healthier than rice or couscous. It's quick to cook and can be added to almost any recipe. The basics: 151 calories, 8 g fiber, no fat, and no sugar.

Quinoa
Pronounced keen-wah, this protein-packed grain is complete -- this means it supplies the body with the amino acids it can't make on its own. Considered a rice substitute, this go-to grain is gluten-free, easy to digest, and high in all sorts of good stuff. Eat it like oatmeal or add it to stew for starters. The lowdown: 159 calories, 3.5 g fiber, 2 g fat, and 1 g sugar.

Flax Seed
Check out the fiber packed into this omega-3 gem: 11 g. And check this out: Flax might fight certain cancers and can be added to just about any food or snack you can dream up. Anyone aiming for weight loss or a boost in energy ought to try this grain with its 190 calories, 13 g fat, and .4 g sugar. Did I mention the fiber? 11 g. Wow.

It's easy to step into a gym for the first time and feel somewhat intimidated. There are a bunch of people you don't know (many of which may be more fit than you), countless machines that look like torture devices, and a language being spoken that is oftentimes difficult to follow.

With regard to the last of those factors, I've started offering a virtual classroom here on that's fit that I call "Gym Lingo." Although much of what is covered may be old hat to some of you, others will benefit from this crash course on gym speak and will have you fitting in with the locals in no time.

The bell has rung. Please find a seat...

This week we'll focus the various ways people tend to describe the various ways a fit body can be built. Here are just a few to help you along with your gym vocab.

Cut. Generally speaking, this means that a person has a very low body fat percentage and a great deal of muscle definition. (synonyms include: shredded, sliced, diced, ripped, carved)

Jacked. When a person is both large in overall muscle mass and still maintains a good deal of definition, suffice to say that this term certainly applies. (synonyms include: diesel, stacked)

Soft. Not really directed at unseasoned lifters, but more so at veteran exercisers who have lost some muscular definition due to an increase in body fat.

Pumped. Not so much a body type as it is a state of swelling the body experiences from the rush of blood brought on by resistance training. Still, you may frequently hear use this term to describe how someone looks or how they feel.

There are several other ways you may one day hear someone describe a fit body, but these are certainly among the most common. If you have any others that you'd like to add, please be my guest and add them in the comments section below.

Hopefully this helps you the next (or first) time you go to the gym.

Class dismissed.

Buy a bike with a price tag of $1,000 or less in Ontario and you won't pay any tax. No tax on accompanying safety equipment either.

"I trust this will encourage people to take the opportunity to become more active and to lead healthier lives," said Margarett Best, the province's minister of health promotion.

It seems biking incentives are nothing new in Canada. British Columbia has had a program in place since the early 1980s that cuts the tax from purchases of bikes, parts, and accessories. Alberta residents get $300 toward a bike when they retire an old car. And the federal government offers a fitness tax break to parents who enroll their kids in athletic programs.

While tax breaks don't even compare to parental and peer encouragement when it comes to healthy living and while fitness doesn't have to cost a cent -- consider the good old-fashioned walk -- this is certainly an option that may prove inspiring to some.

How about you?

Yesterday, I published a post citing the fact that 95 percent of those who successfully lose weight somehow go on to regain the unwanted pounds within a few years. Now I've happened upon this statistic: 50 percent of people who start an exercise program quit within the first three to six months.

Hey, it happens. I know. In my combined 37 years on this planet, I've cycled in and out of exercise programs more times than I care to count. And while I seem to be doing OK right now -- I do something fitness-related every day -- there's just no telling what might throw me off my course. That's why I always try to remember why I exercise.

I exercise for energy -- even when I'm tired, I force myself to do something. Inevitably, I feel recharged when I'm done. I exercise for strength -- I want strong bones, strong muscles, arms powerful enough to hoist my littlest growing boy into the air on occasion. I exercise for a lean body -- I've seen results, and I don't want to lose them. I exercise for a healthier heart -- my low resting heart rate always tips off my doctors that I'm challenging myself aerobically. I exercise for peace of mind -- I need to escape the madness of my family unit now and then, and I always feel invigorated when I return home. I exercise to boost my mood, ease my worries, diminish my stress, refocus my thoughts, recharge my spirit, and perhaps most important: To keep breast cancer from paying me a return visit. Recent research links five weekly hours of strenuous exercise to a pretty significant cut in breast cancer risk. That's reason enough for me to keep huffing and puffing.

Tired of working out and not seeing results right away? Waiting for your body to show off your hard work at the gym can be frustrating, but there are steps you can take to look your best in a hurry. Here are a few tips from Oxygen Magazine:

• Cut down on sodium
• Up your cardio to 30 minutes 5 days a week
• Cut down on sugar
• Cut out alcohol
• Up the intensity of your workouts, including weights
• Think positive and believe that you will see results
• Be realistic about how quickly you can expect to see results.
  

So if you've got a big event coming up (high school reunion?), follow these tips and chances are, you'll see some changes in your body. What do you think?

Most of us know to take care of our hands and faces in order to keep a youthful look but do you ever think about how your hair may make you look older? It's not something that I had really considered until I saw this piece that gives advice on how to keep your hair looking as young as the rest of you.

After age 30, women's hair begins to get thinner so help keep your mane strong and think by eating plenty of protein and limiting the amount of time it's braided or in a ponytail, as these styles can cause breakage and damage hair roots. Always use conditioner when you wet your hair in order to prevent dryness and only use dryers, curling irons and straighteners a few times a week, as the high heat can cook your hair.

Finally, be willing to take the time to find a cut that looks good on you (just because a style is current and looks hot on a model in a magazine doesn't mean it will suit your face), and make sure to cover gray with an appropriate color. If you're not sure what will work for you, pay a professional to help you pick a color and style -- it'll be worth the cash.

Eating healthy, low-calorie foods all the time isn't much fun, nor is it very realistic. Who wants to eat salad without dressing or pizza without cheese? Not me, that's for sure. Unfortunately, it's also not a good idea to always go overboard on tasty but fatty items. I think that a balance of the two is a reasonable compromise so was excited about this piece that recommends mixing your favorite high-calorie, fatty or sugary foods with healthier alternatives.

The five half-and-half suggestions are:

• Mix fruit juice like pomegranate or blueberry with sparkling water to cut calories while still getting nutrients from the juice.
• Combine grated, full-fat cheese with the no-fat variety to keep the calcium while getting rid of 50% of the fat and calories
• Add half a cup of All-Bran, or another high-fiber cereal, to your favorite sweet one and decrease sugar while increasing daily fiber intake.
• Enjoy a creamy salad dressing but lower the fat by mixing Ranch or Blue Cheese with vinegar.
• Keep the protein but get rid of fat and calories by mixing ground beef with soy "veggie meat" when making lasagna or burgers.

Can you think of any food combinations that would keep the flavor while cutting fat, sugar and calories?

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hello Fitz. I am 29 years old. I exercise 3-4 times a week (running, biking, and pilates), which has been my routine for many years. No matter how hard I exercise though, my legs don't seem to get sculpted or gain definition (especially around my knees and lower). The rest of my body: abs, back and arms are in great shape and I am very happy with. This is very frustrating. Is there any particular exercises you would recommend? Maria

A. Ugh! Frustrating situation Maria, but probably not unsolvable. Oddly enough, you may simply be prone to storing fat in your lower legs. Some people get it in their tummy, bum, or thighs. Isn't it strange how we all have these crazy spots of aggravation with our bodies? Grrrrrrr! Doesn't mean you can't improve though, so have hope!

Few suggestions. First make sure your eating well. Any extra fat you gain or lose probably goes to or from your lower legs first, so that could start your journey to look leaner. As far as exercise goes I would definitely change things up. I adore running and cycling, but they're definitely more strenuous for the glutes and thighs. When someone asks to accentuate a body part I try to think of which athletes tend to have the best. Kickboxers and ballerinas come to mind when I think long lean legs, so give those a try. Both activities require lots of time up on the balls of the feet or toes, and lots of kicks. Sounds exactly like what you need. Jump roping also puts major stress on your calves and anterior tibialis, and burns about the same amount of calories as running. Jump for the same amount of time as you usually run. You'll feel it the next day for sure!

Add some strength training with weights too. Try squats, lunges, leg extensions, and hamstring curls; use weight that feels extremely hard to lift by the tenth rep and go for a few sets. Most women aren't capable of bulking up, but we are capable of gaining strength, firmness, and definition. Weights will help you build bone density as well.

Change things up and see what happens Maria. I'm glad you wrote and look forward to hearing how things go.

Q. Dear Fitz, I am a 22 year old male and love to run and push myself beyond my limits. Last year I had shin splints and it seems to be a reoccurring thing now. I am not very flexible which doesn't help my case. I was wondering if with some daily stretching this could possibly go away or at least reduce the risk of it getting more serious. Thanks, Jean-Robert.

MRSA (methicillin resistant Staphylococcus aureus) infections, a form of antibiotic-resistant bacteria, used to be really only found in hospitals in patients who were already compromised due to other health problems. But more and more athletic trainers (more than half) have reported treating athletes -- healthy athletes -- for MRSA infected skin cuts and scrapes.

MRSA infections are treatable, but not by the usual means, so it's extremely important to identify an infection as MRSA before it gets out of hand and turns into something much more serious. The most probable means of transmission from athlete to athlete is either contact during sports or via towels or other shared locker room items. Symptoms of an MRSA infection include the area being swollen, red, and/or painful -- and it won't be getting much better (if at all) with standard treatments.

If at all in doubt, get it checked out.

Losing weight doesn't necessarily require major life changes. Although adopting great habits is certainly for the best, you can absolutely avoid hunger and eat the same amount of food you always have by simply eliminating two ingredients. Butter and oil. Yes, margarine falls in the butter category too. For example, in my book there isn't a thing wrong with any version of lean meat; it's what we do to it that makes it so hideously fattening.

Do you know that one ounce of unsalted butter packs 141 calories of which 140 come from fat? One tablespoon of Olive Oil packs 119 completely fat-laden calories. Grilled chicken breast 210 calories, 30 from fat. Fried chicken breast 410 calories, 150 from fat. Only difference is chicken #2 was cooked in OIL! Chicken #1 saves you 200 calories! Do that throughout the day and you'd lose several pounds per week!

So, here's how you make the change. Eat the same amount of meat you've always eaten, just don't fry or sauté it. Instead you can bake, broil, boil, grill, roast, toast, barbecue, microwave or Lean Mean Grilling' machine your food. Butter and oil are used to flavor your food and make sure it doesn't stick to the pan. A better option is to choose one of the bazillion healthier options such as: catsup, mustard, vinegar, barbecue, teriyaki, soy, jerk, or marinara sauce (all fat free). Teflon prevents sticking. Catsup shouldn't go in a car and oil shouldn't go in your body. Be choosy about the food you eat and you'll be on your way to smaller jeans and a healthier heart to boot.

I just went in to a convenient store to grab a newspaper and came across a disturbing conversation. As I got in line to pay for my paper I stood behind a woman with a large triangular white bandage across what I thought was her nose. Apparently I was wrong. She no longer had a nose.

What really got to me was the conversation she had with the clerk, who had about four reddish black sores on his face. Both were dealing with melanoma - skin cancer - and both were joking about who would die sooner. Of course laughter was probably a relief to the stress they were feeling, but it stressed me out.

Folks, Melanoma is not funny at all, in fact it is the most serious form of cancer. It is deadly and the mere thought of having pieces of my face removed frequently to remove cancerous moles......nonetheless removing my nose makes me want to go buy a closet full of sun block and hats. Don't screw around! It's summer, the sun will be blazing and it is dangerous.

In today's fast paced world, getting hurt or injured can put a serious kink in your plans. Whether it's something major like a broken bone, or minor like a paper cut, I'm sure most of us would agree that the faster it heals the better.

So, what if you do break your arm? Believe it or not, there is something you can do to help that cast or sling come off faster than it would with usual methods: ask your doctor about ultrasound therapy. Ultrasonic waves stimulate cell growth in the broken bone, and can save you as much as one third the time, or 2 months, of invalid status.

Other remedies for speedy recovery? Put antiperspirant on a nick from shaving, have steak and cranberry juice for dinner to cure a urinary tract infection, and moisturize moisturize moisturize a skin scrape. Click here for other creative healing ideas for things like headaches, blisters, and side stitches.

I'm seriously curious now if any of these really work?