That's Fit

I consider myself a pretty good eater. I mostly consume fruits, veggies, non-red lean meats, some whole grains, and only an occasional basket of bread -- ah, my weakness. I'm sure I eat the appropriate amount of calories in a day -- not too many, not too few -- but one thing that makes me wonder a bit is this: Am I getting enough of the good stuff in my diet -- the protein, the fiber, the calcium, the iron? My mom and I discussed this the other evening while power walking through our neighborhood. Protein was the topic. After our walk, I came home and did some research. Here's what I found.

Apparently, most Americans get more than enough protein in their diets, according to Health Central's MyDietExercise.com. Sometimes, though, our erratic eating habits and tendencies toward fad diets throw our protein intake out of whack, which undermines energy, exercise performance, and overall health.

So how much exactly is enough protein? Well, it depends on a few factors, says Health Central -- like age, gender, and activity level. For me, after plugging my stats into their handy dandy calculator, I learned that I need 81 grams per day. Seems like a lot but check out how these common foods stack up in the protein department -- chicken has 35 grams per four-ounce breast and salmon has 23 grams per three-ounce serving. One six-ounce can of tuna has 40 grams, four ounces of cottage cheese has 14, and one egg has six.

Could the movement of your breasts within your sports bra create enough energy to power a small device, like an iPod? The short answer is yes, it certainly could. But there's more to it than just bouncing them around enough to create energy -- that energy then has to be harnessed.

Slate recently had an article on what would need to occur in order to harness the power of our swaying breasts (I mean actual energy power -- not the power to stop men in their tracks or knock over a small child), and believe it or not, there's some serious technology already at work regarding this. However, each possibility has its problems.

For example, one researcher has fabric made of nanowires that could easily be used to create a bra. However, it couldn't be washed -- ew! And then, there's the Lightning Pack technology that's already at work in backpacks for serious hikers and the military, and while this technology could be used on the bra strap, there's a generator and a piston involved, and, long story short, it just wouldn't be too comfy.

I don't recommend the sort of happy meal you'd find at McDonald's and other fast food joints. But I do suggest you try some of the happy foods Redbook magazine features in its June 2008 issue. For the whole run-down -- there are 15 of them in all -- head on over to this site. For a little taste, keep on reading this post.

First, let me tell you why these foods are considered "happy." It's because they do more than fuel the body -- they help fight stress, fatigue, even the blues. They make us feel good. They make us feel, well, happy. And here they are.

Oatmeal: Ever met a dieter who is angry and tense all the time? It's likely a lack of carbohydrates causing such irritation. We need carbs. Not doughnut carbs, but carbs rich in fiber so the body absorbs them slowly and allows serotonin to flow steadily. Oatmeal fits the bill. So do whole-wheat pasta and beans.

Here at That's Fit, we've talked a bit about the merits of sunlight and Vitamin D, but a recent article at Prevention really sums up a number of reasons to "light up your life." You'll likely be well aware of some of the benefits of getting the right amount of light, but I think some of them will surprise you -- at least, they surprised me!

For example, did you know that you can use sunglasses to prevent jet lag? Or that using bright lights at night can affect your sleep?

Check out the gallery to see how light can help you improve your health.

Calorie. When you're trying to lose weight those three little syllables can sound a bit sinister. But calories really aren't the bad guys. Basically, a calorie is just a unit of energy. They give us the fuel we need to keep going. But did you know that when you cut calories you can actually boost your energy? Since calories are our main source of energy, it may seem counterintuitive that reducing them can boost our energy. But the trick -- even though a calorie, is a calorie, is a calorie -- is eating high quality foods that benefit your body.

When you aren't eating healthfully, you're likely to get extra calories from refined carbs (sugary foods, white bread/pasta/rice, etc.) and greasy foods. Those are choices that pack a hefty calorie punch and (though you may get an initial rush from sugar) ultimately leave you feeling sluggish. Slow-burning, healthful foods will keep your blood sugar stable and keep you energized throughout the day.

Whole-grains, fruits, vegetables, and lean protein are all good choices for energy-boosting foods. Some top picks include:

At That's Fit, we've discussed the importance of good sleep many times. A restful night's sleep can boost your energy, help manage stress, and can even help you maintain a healthy weight. But there are a lot of notions about good sleep that may or may not be true. To help you decipher fact from fiction, Revolution Health busts some of those sleep myths.

• Myth: Health issues have no relation to sleep. Fact: Other health problems such as hypertension, diabetes, obesity, and depression can lead to sleeplessness or disrupted sleep patterns.
  
• Myth: The older you get, the less sleep you need. Fact: The average adult needs seven to nine hours of sleep. Older adults may have more disturbed sleep, so a short nap during the day can help them catch up on their body's need for sleep.
• Myth: Snoring isn't harmful. Fact: While, for some people, snoring is nothing but a nuisance, it can be a sign of sleep apnea.
  

When you go into work tomorrow, take a look all those nooks and crannies in your drawers and cupboards. Chances are, you'll find some surprises: A few candies here, some salty snacks there, maybe with a few cans of soda thrown into the mix? And I know as well as anyone that when you hit that 3 pm wall of fatigue, your defenses are down and you're prone to some unsafe snacking. Don't do it!

Instead, give your snack drawer a much-needed spring cleaning. Don't worry, you don't need to curtail mid-afternoon snacking altogether, but do make sure you pick up some healthy choices. Like?

• Nuts. They're full of protein and will help energize you in the afternoon.
• Dried fruit. Some raisins or dried cranberries will satisfy your sugar cravings and help keep you awake.
  
• Green tea. It's calorie-free and will help give you some much-needed energy.
  
• Dark chocolate. If nothing else tickles your fancy, a little bit of dark chocolate can do wonders for your mood. But make sure you know when to stop.
  

What do you stack in your desk?

I ran really far on Sunday, and when the time came to go to the gym with my husband on Monday, I thought I'd be too beat to perform. I literally was contemplating stretching for an hour as I walked through the front doors. But then! Then I saw something beautiful to my left. Over the dozens of cardio machines to my side, I saw Tom Cruise plopped down on the couch with Oprah and was drawn over to the treadmills.

Curiosity got my goat, and up I climbed on to the machine before me. Now strangely enough, because of a back injury, walking hurts more than running. So with emotional bricks in my shoes I cranked up the speed to six miles per hour and got going. I swear to you that before I turned that darn machine on, I would have never imagined my legs would take me half a mile. Apparently I was wrong.

Turns out that even though I felt sluggish and was full of doubt, I was capable of running for an hour straight! Isn't that insane? I think so. Listen. I've been in this business a long time, and have made a living out of proving to people that they could do the things they thought they couldn't! Feeling slow, tired, and unmotivated is not unusual. What is unusual, though, is finding the inspiration to yank out your personal best, even under those circumstances.

Are you doing your part to help keep the earth a little greener? Many people are. From buying fuel-efficient vehicles to making a concerted effort to recycle, it's great to see that the health of our planet is as important to us as the health of our bodies. Still, as much as we are all doing, there's always a little more that can be done. And in some cases, these are things we didn't even know would make a difference. Such is the case with what are known as "vampire loads."

When you leave appliances turned off but still plugged in, they actually still utilize energy. Now stop and look around you right now -- what's plugged in but not being used? The TV? The computer (well, clearly you're using that right now if you're reading this, but maybe you have a second computer)? The toaster? The stereo? And so on and so on.

All these unused but plugged in appliances - aka "vampire loads" -- make up for five to seven percent of total household electricity use, says a recent report from the Lawrence Berkeley National Laboratory. Frankly, even if you're not into the whole green movement thing, don't you still want to save money on your electric bill (I know you must at least be into THAT green thing)? The takeaway: if it's not in use, unplug it.

Have you ever been headlong into a workout, only to suddenly feel like you're out of fuel? I'm not talking about instances when you've pushed yourself to the point of exhaustion; rather, I'm talking about when you know you have more to give, but you're body just isn't having it. Chances are you're right on the money in feeling that your problem is fuel related -- in more ways than one.

Fuel costs are on the rise. No big shock there. In turn, so is the cost of food. Also no surprise, as evidenced by the larger numbers that mysteriously keep appearing on your grocery store receipts (and, concurrently, disappearing from your checking account ledger). Consequently, more and more people are turning to cheaper and less healthy foods than before. This dovetails with the second fuel-related reason why you're workouts may feel less than stellar these days.

Eating and drinking cheap, high-sugar foods will spike your blood sugar and energy levels, providing you with a quick -- albeit, very temporary -- rush of energy. It's like throwing a bunch of paper and sticks onto a flame; first, the flame will grow in heat and intensity, but it will quickly burn out if nothing more is added. If your goal is to burn fat, you must sustain your workout with slow-digesting fuel sources (whole grain carbs, protein, and good fats), thereby providing you with the fuel you need to keep your fire burning.

Today is Earth Day. And you should take the stairs. Not because it's saves a lot of energy. If you take two flights of stairs every day at work, you'll save 72 kilowatts of energy on each day, which saves 90 cents a year in energy costs. You should take the stairs for two other reasons.

One, it's a green thing to do, says Renee Mullen of The Nature Conservancy's Conservation Science Group. And any energy saved is good for the environment.

Two, it's a healthy thing to do. It's good for your body to move. It's good for your head too. So today, take the stairs. Do it every day if you can. But at minimum, do it today.

I didn't even realize I was tired, but this warm, sunny weather has given me such a jolt of energy, I can see now that I was really dragging those last few weeks of winter. In our busy lives, energy can be a limited resource. Between jobs, families, obligations and stress, poor eating and exercise habits, and not enough sleep, it's easy to find yourself run down before your day has run out.

CNN has 10 fresh, new, and interesting ways to boost your energy. If you're finding yourself falling into that 3 P.M. slump or just wish that you had more get-up-and-go, these are some simple tips to try. They include:

• Expose yourself to more natural light sources to reset your natural circadian rhythms.
• Eat more protein.
• Do a good deed.
• Try white tea.
• Try acupuncture or Reiki.
• Turn off your technology.
• Focus on cleaning up your sleep habits.
  
  

Want to learn more? Check out the gallery below for some energy-boosting snack ideas.

Who isn't at least a little short on energy sometimes? Besides your toddler or small dog, I'd bet nobody really.

Lack of energy on a regular basis and/or sudden energy slumps in the middle of the day are two of the biggest reasons why people skip workouts and find excuses not to exercise. It's hard to motivate yourself to do something when you're really just not in the mood.

Energy levels are affected by a lot of different things, but one of the biggest players is of course your diet. Eating right on a regular basis will go a long way towards increasing and evening out your energy levels, but there are also specific foods that you can incorporate into your day whenever you need an additional boost. And no, a Starbucks triple shot latte is not one of them (darnit!).

When I was about 35 pounds heavier, I used to think about my body all the time. I was constantly fretting over the parts I didn't like, wondering how I was going to change, stressing over food and agonizing over clothes. I was all-consumed. I spent so much time thinking about my body, that I kind of lost track of the more important things in life. I certainly must have been far less productive and thoughtful to others than I am now as well.

Throughout my fitness journey, which truly began when I started teaching group fitness classes at 15 years old....I have had many great and not-so-great moments with my body. I even enjoyed a few great years in my teens as a bulimic. Whoopee! (That was really the low point.) Having said that. Along the way, I've learned to enjoy a variety of challenging exercises and balance my fitness. I also learned to appreciate and enjoy produce more than Cheetos. I got a grip on eating right and now I never fret at all over what I put in my mouth. I simply make great choices most of the time.