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What are your plans for Friday?

2012-05-16T11:58:28Z

Have you made any special plans for Friday? Did you know that Friday is National Bike to Work day? Before you dismiss it as just another promotional event that isn't relevant to you, consider how it might make a difference in your life.

Why National Bike to Work Day Matters to You

If you don't think biking to work is for you, ask yourself these questions:

Are you happy with your weight? Cycling at a modest pace can burn 450 to 1000 calories per hour.

Do you have any workplace stress? Being outdoors and physical activity are both proven methods of reducing stress.

Do you have enough time to exercise everyday? Biking to work gets your exercise out of the way during your commute. It doesn't get any more convenient than that.

Get Ready to Ride

Biking to work can solve a number of weight and health problems. Why not give it a try for just one day? Spend an hour today or Thursday choosing a route and getting your bike in shape. Make sure that you have safety accessories like a helmet and ID. On Friday, wear comfy clothes, pack your work wardrobe in a backpack, and enjoy the ride!

What are your plans for Friday? originally appeared on About.com Weight Loss on Wednesday, May 16th, 2012 at 11:58:28.

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How to Make a Healthy Salad

2012-05-14T15:29:38Z

Did you know that May is National Salad Month? I didn't either. But now that I know, I've been inspired to spend the next few weeks eating greens, grains, and veggies. This can be dangerous, though, for people trying to lose weight. If you don't make your salad carefully, it can be full of fat and calories.

Make a Healthy Salad

Make a base for your salad by choosing greens that you like. Foodies might cringe, but I recommend iceberg. Iceberg lettuce gets a bad rap, but it adds crunch and texture without adding calories. Toss it with spinach romaine, or arugula for a flavorful healthy mix.

Then add a lean protein. A low calorie meat or dairy product will help you to feel full and satisfied with your meal. Finally, fill up the bowl with colorful veggies.

Need ideas for ingredients? Check out How To Make a Healthy Lunch: Ideas and Recipes for a salad-building shopping list and other lunch recipes to keep your diet on track.

How to Make a Healthy Salad originally appeared on About.com Weight Loss on Monday, May 14th, 2012 at 15:29:38.

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Make a Healthy Breakfast for Mom

2012-05-11T10:46:34Z

If you are still struggling to figure out what mom might want for Mother's Day, remember that one of the best gift ideas is breakfast in bed.

Healthy Breakfast Recipe

Use this healthy breakfast burrito recipe that was made famous on the Biggest Loser. If there is more than just one mouth to feed, this yummy meal will not only make mom happy but it is hearty enough to satisfy the rest of the family as well.

When you serve the meal, include fresh flowers and a hand-written note to tell mom why you appreciate her. Then be sure to wash the dishes and leave the kitchen cleaner than you found it.

More Healthy Meals

If you really want to make mom's day, promise to cook a week's worth of healthy meals. Use these recipes to put together a shopping list and plan your meals. Each of the meals includes a source of lean protein, which is great for boosting metabolism and helping to build and maintain muscle.

Make a Healthy Breakfast for Mom originally appeared on About.com Weight Loss on Friday, May 11th, 2012 at 10:46:34.

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Mother�s Day Gift Ideas

2012-05-09T13:58:54Z

Is your shopping done yet? If you still need Mother's Day gift ideas, why not get her something that will support her efforts to stay healthy? If mom is trying to lose weight or get in shape for summer, these gifts will give her a supportive boost to help her reach her goals.

Healthy Gift Ideas for Mom

Bike accessories. Get mom rolling with a new bike or bike accessories. Biking for weight loss is fun and effective. If you have the money to spend, splurge on a new bike for the lady in your life, or get mom one of these must-have accessories.
Fitness apparel or accessories. If mom is starting a new exercise program, why not get her some new duds to boost her confidence? Athleta.com makes cute and functional fitness wear and many items come in a range of sizes from xxs all the way up to plus sizes.
Fitness class pass. Maybe mom has been talking about starting a workout, but is reluctant to take the first step. Sign her up for a workout tailored for overweight exercisers or those who are new to exercise.
Healthy brunch. If your budget is limited, make mom a healthy breakfast in bed. This Breakfast Burrito was made famous on the Biggest Loser and is sure to put a smile on mom's face.

Mother�s Day Gift Ideas originally appeared on About.com Weight Loss on Wednesday, May 9th, 2012 at 13:58:54.

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Mother�s Day Gift Ideas: Start Hinting Now!

2012-05-07T17:13:32Z

If you're a mom, you might want to start dropping hints about Mother's Day gift ideas. If your family is typical, they'll need a little help trying to find the right surprise. Not sure what to ask for? Why not use this as an opportunity to get a few healthy tools to boost your weight loss program?

Healthy Mother's Day Gifts

Cooking Gadgets. If you enjoy cooking and are trying to lose weight, stock up your kitchen with cooking tools and gadgets that will help you lose weight.

Fun Exercise Tools. Get excited about a spring workout plan with passes to a new class or with a fun new workout tool. Try out one of the best workouts for overweight exercisers, or change your body composition with weights.

Fitness Vacation. If you have a generous family, suggest that they splurge and send you on a fitness vacation to New York City. See the sights and lose weight at the same time!

Mother�s Day Gift Ideas: Start Hinting Now! originally appeared on About.com Weight Loss on Monday, May 7th, 2012 at 17:13:32.

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Low-Calorie Cinco de Mayo Recipes

2012-05-04T13:57:13Z

Looking for a healthy way to celebrate Cinco de Mayo? This traditional Mexican holiday is a great excuse to eat and drink, but if you are trying to lose weight it can also be a challenge.

Low Calorie Drinks

There is too much good food to eat during Cinco de Mayo to waste your calories on alcohol. Traditional drinks like a margarita can be packed with calories. Many times, the blended version that you get in a restaurant can have 300 or more calories.

Instead, try making your own sangria. Low Sugar Sangria with Agave Nectar is fresh, fruity and pairs well with spicy food. Or make your own custom sangria by adding chunks of fruit, such as pineapple, apples, or strawberries to white or red wine. After combining those ingredients, chill overnight. Add sparkling water or club soda before serving.

Low Calorie Snacks

Traditional favorites like guacamole are easy to overeat. Avocado is full of healthy fat, but to keep your diet in check you should only eat a very small amount. If you choose to indulge, cut the total calorie burden by eating it on cut vegetables like jicama, instead of high calorie chips.

A better alternative is Edamame and Broccoli Dip. This high protein, low fat dip can be eaten with whole wheat chips or fresh vegetable sticks. And since it's bright green color looks just guacamole, the guests at your celebration may not mind the swap.

Low-Calorie Cinco de Mayo Recipes originally appeared on About.com Weight Loss on Friday, May 4th, 2012 at 13:57:13.

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Does Your Exercise Walking Speed Matter?

2012-05-02T11:23:48Z

If you are walking for exercise and to improve your health, you may want to monitor your pace. A new study has found that walking speed matters if you want to live longer. A recent study conducted in Australia examined the walking speeds of 1705 men. Researchers found that those who walked at a faster pace were more likely to outpace the grim reaper.

How fast should you walk?

In the Australian study, men who walked at a pace of 3 miles per hour lived the longest. Of course, the men who were physically able to walk that fast may have been healthier in the first place so it may be a stretch to assume that if you walk at that pace you will certainly live longer. But other studies have looked at the health benefits of different walking speeds.

A moderate intensity workout can be reached if you walk at a pace of 100 steps per minute. That would mean you should walk 1000 steps in ten minutes or 3000 steps in 30 minutes. Experts generally recommend 150 minutes of moderate intensity exercise per week to improve your health and more if you are walking for weight loss.

If you don't have the time to walk for thirty minutes, you can still break up your workout throughout the day. Three segments scattered throughout the day will do the trick. This might be a particularly good goal for someone who works a desk job and needs to break up long periods of sitting.

Walking for Weight Loss

If you want to lose weight and get healthy, walking is a great way to start. It is also one of the best forms of exercise for people who are overweight. Keep in mind, however, the mechanics of walking can be different if you are obese. Your gait and center of gravity is different if your body is larger. If you are overweight and starting an exercise program, focus on consistency rather than pace.

When you are just starting out, set a goal to walk for at least ten minutes every day. Once you have successfully reached that goal, increase the amount of time that you spend exercising. As you get more comfortable with 20 and 30 minute sessions, then begin to focus on walking speed.

Does Your Exercise Walking Speed Matter? originally appeared on About.com Weight Loss on Wednesday, May 2nd, 2012 at 11:23:48.

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Tips to Get Healthy Kids

2012-04-30T13:13:03Z

Are your kids fit and healthy? A new study presents sobering statistics about the health of our youth. Childhood diabetes is on the rise and the disease is getting harder and harder to treat. The best defense may be to prevent it in the first place. Improve your kids' health by promoting good exercise and eating habits in the home.

The Best Way to Get Kids to Exercise.

It's great to promote the importance of physical activity in the home. But your kids won't believe that exercise is important if you tell them while you're sitting on the couch watching The View (even if you've already worked out).

The best way to get your kids to exercise is to do it with them. Go outside, play tag, ride bikes to the park, walk to the grocery store to shop for a healthy dinner, or head to the health club together. If you or the kids are overweight, begin an exercise program together. You may find that they inspire you as much as you motivate them.

Get Kids to Eat Healthy Meals

Every parent knows that the dinner table can become a battle zone. Many kids would rather eat sugary cereal out of a colorful cartoon-covered box than a bowl of broccoli. So what is a parent to do?

Try a few of these tricks to get your kids invested in their own healthy meals.

Eliminate soda. Get rid of sugary drinks and replace with water or skim milk. If the kids want something different, try making fresh fruit juices as a treat.
Take the kids to the farmers market. Let each child choose at least one fresh fruit or vegetable to bring home. Local growers often have samples to try and can offer preparation tips for varieties that are new to you.
Teach your kids to cook. Let your kids be involved in the planning and cooking process. Teach them how to prepare a healthy meal. This may take more time in the beginning, so experiment during the weekends. But eventually, they may be able to lift the cooking burden for you during the week.

If you or your child has already been diagnosed with type 2 diabetes, learn more about the diabetes diet and exercise program.

Tips to Get Healthy Kids originally appeared on About.com Weight Loss on Monday, April 30th, 2012 at 13:13:03.

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Are You Too Stressed to Lose Weight?

2012-04-27T12:04:55Z

What is your stress level on a scale of 1-10? According to a recent report by the American Psychological Association, most of us will report a 5 or above, higher than is considered healthy. The same report found that while most of us know that there is a link between stress and obesity, most of us aren't likely to do anything about it.

How to Overcome Stress to Lose Weight

People commonly deal with stress by eating. This wouldn't be problematic if we chose lean protein or fresh fruits and vegetables, but more often than not, we choose high-fat, high-calorie comfort foods. This can lead to weight gain, which may in turn, cause stress.

Going on a diet, or trying to count calories might be too much to manage if your plate is already full. If you want to lose weight, consider using stress management techniques to get the weight loss process started. Calming your emotions will help to make you feel more in control of your health.

Exercise to Reduce Stress

Another great way to de-stress is to move. Start an exercise program or simply add more movement to your daily routine. If you find yourself getting riled up at work, take a break every hour to climb stairs or go for a ten-minute walk. You may find that the physical activity helps you to vent strong emotions and the calories you burn will help you to manage your weight.

Are You Too Stressed to Lose Weight? originally appeared on About.com Weight Loss on Friday, April 27th, 2012 at 12:04:55.

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�Most Beautiful� Beyonce Reveals Post-Baby Diet

2012-04-25T16:10:59Z

Beyonce Knowles has been named People's 2012 World's Most Beautiful Woman. The Grammy-winning singer, actress and new mother impressed the magazine's editors and will grace the cover of their annual issue. But what may also impress readers is Beyonce's new approach to dieting. According to some media reports, the singer has sworn off fad diets.

Beyonce's Post-Baby Diet

Beyonce is choosing healthy eating and exercise habits in order to set an example for her new daughter, reports an Indianapolis radio station. This reportedly includes three meals a day and a moderate exercise plan. Beyonce gave birth in January and has been showing off a curvy, but toned new figure.

Science Behind No Nonsense Diet

If the bloggers and gossip columnists are correct, Beyonce's post-baby diet is directly in line with new research about the effectiveness of fad diets. A study published in the April issue of the American Journal of Preventative Medicine reported that liquid diets, non-prescription pills, diet supplements and popular fads don't work. Researchers instead found that healthy weight loss can happen if dieters simply eat less and exercise more.

3 Foundations of a Healthy Diet

If you're ready to get started and lose weight with a no-nonsense approach, start by learning more about the three most important components of a successful weight loss plan.

Healthy Eating. Find the best diet to meet your needs , or lose weight by changing your cooking techniques and counting calories.
Exercise & Fitness. Not sure where to start? Use these seven steps and you'll be on your way.
Support & Motivation. Find a support group that will keep you on track. Connect with the Weight Loss Facebook page or follow me on Twitter to get daily tips, ask questions and get feedback from other dieters.

It sounds simple, but it works. If Beyonce's post-baby diet can make her the most beautiful woman in the world, chances are good that it will work for you.

Photo credit: Jemal Countess/Getty Images

�Most Beautiful� Beyonce Reveals Post-Baby Diet originally appeared on About.com Weight Loss on Wednesday, April 25th, 2012 at 16:10:59.

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