Are You a Starbucks Junkie?

Are you a Starbucks Junkie? I sure am! I think it's safe to say the 90% of any North American urban population is. It's so hard to resist their smooth velvety lattes, and ever so decadent sweet treats. Plus, they're literally on every street corner you go!

I just read this interesting article in Metro today about some of their pastries. So I thought I'd pass along the tips to you!
"The British scone has always been thought of as a small biscuit-like cake that's not too sweet and presumably healthier. Wrong! The butter croissant is actually healthier!"

 What's this you say? Can it be true! Indeed it is.

The Starbucks PUMPKIN SCONE has; 480 calories, 78 grams of fat, and a whopping 43 grams of sugar!!!
Crazy, I know right?! This is the equivalent to 15 pieces of biscotti in carbs!
The Starbucks BUTTER CROISSANTS have;  310 calories, 32 grams of carbs, and only 4 grams of sugar.

So next time you're at Starbucks and you want to indulge, ask for the butter croissants, instead of the scone. You're waistline will thank you.

How To Get A Runners Body!

Running: Start Slowly
 
You may be eager to hit the road, but taking it slow ensures safety and increases the likelihood that you will enjoy running more. Here are the steps you need to take:

• Talk to your doctor. Most people can start to train for running with no problems, but I'd recommend checking in with your doctor before beginning a new exercise program. With running, people who have heart problems or have recently had foot or knee surgery should be particularly cautious.
• Start by walking. Work up from walking to running. If you've never run before, let’s get you to 4.0 miles per hour walking before you start running. Walk at this pace for a week and then gradually speed up and add distance. The rule is no more than a 10 percent increase in mileage per week. Once you start running, don’t run every day and vary your routine — short, high-intensity runs on some days, distance runs on others.
• Keep a running journal. This will help you keep track of your pace, heart rate, and how far you have run each day, so you can stay on track and feel good about your achievements.
• Buy the right shoes. Expect to spend $50 to $60 for a good pair of shoes. Choose comfortable shoes specifically designed for running, not cross-trainers, and only use them when you are running. If you run regularly, plan on getting a new pair in about three months.
• Plan for safety. Make sure the route you choose is well-lit during the hours that you plan on running.
• Hydrate, hydrate, hydrate. Especially if you are running outside during the summer or in the heat of the day, you must drink water. Drink 8 ounces about 15 minutes before you run and carry water with you. A tip: If you are running long distances and will return on the same route, hide water bottles so you can retrieve them on the way back.
• Snack on protein and carbs. A small snack with protein and carbohydrates before and after you run can be helpful. However, weight loss is all about calorie math: If you only run enough to burn 200 calories and you down a 200-calorie sports drink, you haven’t achieved any net loss.

If you want to start running and you are still nervous about how to do it, work with a personal trainer for a few sessions, then slip on your running shoes and hit the road.

Make Every Workout Count!

Want to burn the most calories possible every time you work out?

We’re all crunched for time, so squeezing in a daily workout — even a quick one — can be a real challenge. That’s why everyone wants to get the biggest bang — and burn the most calories — out of each workout. I get it. But a quickie is NOT going to cut it.

Follow these three tips to get the most out of every single workout.

1. Intensity: If you’re going to work out for only 20, 30 — or 45 minutes, always do it at high intensity. Get your heart rate up and working at 85 percent of your maximum. Make sure you’re working out so hard that you SWEAT your butt off. The ONLY time to decrease the intensity is if you feel that you’re working too hard to maintain proper form, which is a sure path to injury.

2. Multiple muscle-group combinations/complexes: When you combine a number of different muscle groups into the same exercise, it’s known as synergistic core-based training. Hybrid lifts or combo lifts, in which you are using your leg muscles to do squats or lunges while lifting dumbbells or a body bar, are a good example of this type of workout. The cool thing is that when you work out this way, you don’t need to focus on your legs, and then your core, and then your abs because you’re already doing them ALL at once. And best of all, the more muscle groups you recruit into the exercise, the more calories you’re burning.

3. Circuit training: This type of workout keeps you moving from exercise to exercise with no rest in between. For example, if you’re doing push-ups, you’re incorporating your shoulders, triceps, chest, and abs, and then you can go straight from your push-up set into a set of lunges. You’ve changed the muscle groups you’re working, but you haven’t stopped exercising. 

Now, this is where intervals come into play: You add high-intensity training (HIT) into the mix by throwing an intense cardio interval into your resistance-training circuits. For example, you add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your heart rate and burn a ton of calories, and then you go back into the resistance-training sets. This way, you maximize BOTH your time and your calorie burn.

Put these three techniques together in a fast 20- to 30-minute period, and you’ll have the most effective workout for burning the greatest amount of calories EVER.

 

4 Tips for Eating Healthy at the Office

Most people spend 8 hours or more at the office per day during the week. If this is true for you, it also means you’re spending a significant portion of your week away from your own kitchen. If you’re concerned about sticking to a healthy diet while you’re at work, there are a variety of nutritious foods — including vegetables, fruits, lean deli meats, whole-grain bread , reduced-fat cheeses, and nuts and seeds — you can easily pack for lunches and snacks to enjoy during the day.

1. Pack your lunch. With a well-insulated lunch bag or lunchbox, a thermos, and some high-quality leakproof plastic containers, you can bring anything from soups and salads to sandwiches, fresh fruit, and nonfat plain Greek yogurt to the office. If you don’t eat breakfast at home, pack pre-cooked steel-cut oatmeal in a microwavable container or a couple of hard-boiled eggs. For lunch, prepare a sandwich using, lean, reduced-sodium deli meats like boiled ham, sliced chicken or turkey breast, lean roast beef, smoked ham, or smoked turkey breast, and reduced-fat cheese, lettuce, and tomato, if desired (add mayo, mustard, horseradish or another condiment just before eating). If you expect to work overtime, bring a dinner dish to heat up.
2. Avoid the vending machine. Vending machines are usually filled with chips, cookies, candies, and other processed foods you should always stay away from. To combat mid-morning and mid-afternoon cravings, come to the office prepared with two healthy snacks. The most satisfying and energizing snacks contain some fiber-rich good carbohydrates and protein. Pack a handful of almonds, cashews, pumpkin seeds, soy nuts, or dry-roasted edamame or cut up some celery sticks or bell peppers or jícama to dip into a small individual container of hummus. Salsa is another good option for dipping. Or enjoy a piece of fruit with some fat-free or reduced-fat yogurt or cottage cheese.
3. Organize a soup club. Flavorful, hearty, and satisfying, soups make the perfect lunch or snack. Consider getting some of your co-workers together and starting a soup club, where everyone in the club can share their favorite healthy recipes for hot or chilled soups and take turns preparing them for the office on certain days of the week. Set ground rules for the ingredients, like using lower-sodium chicken, beef, or vegetable broth, lean protein, and as many nutrient-dense, fiber-rich good carbs as possible, including a wide variety of vegetables and legumes — and whole grains and even fruits. Also make sure only fat-free or reduced-fat dairy is used. It’s a fun way to meet people in the company and build your recipe repertoire.
4. Highlight healthy options on take-out menus. If busy mornings leave you with no time to prepare lunch or late nights at the office have you resorting to ordering out, spend some time circling or highlighting the healthy meal options on your favorite restaurant take-out menus. Whatever cuisine you enjoy, whether it's Chinese, Thai, Mexican, or American, always stay away from foods made with high-fat sauces and anything fried.
   For appetizers, choose a healthy soup or salad. For a main dish, stick to lean protein, including lean beef, fish and shellfish, turkey and chicken breast (remove the skin), and pork loin.
   For sides, choose steamed or grilled vegetables or brown rice or whole-wheat couscous, for example, to complement your meal. Or for a lighter meal select a salad topped with grilled chicken or turkey and veggies, or a whole-wheat pita or wrap, or an omelet with a healthy filling. For a beverage, choose seltzer or a sugar-free caffeinated or decaffeinated drink.

Daily Recipe - Salmon Tomato Cups

As we say hello to the local tomato crop, here is a great recipe for lunch, snacks, or light dinners. This recipe uses campari tomatoes which are larger than cherry and yet smaller than field tomatoes. If they are not available, use smaller field varieties.

Ingredients:
- 6 campari tomatoes

- 2 cans skinless boneless salmon, drained & flaked

- 1/2 cup light sour cream

- 1 tbsp dried oregano

- 1/2 cup kalamata black olives, pitted and chopped

Preparation:

1) Cut tomatoes in half width wise to make 12 tomato halves. Remove seeds using a small spoon. Set aside.
2) In a medium bowl, blend salmon, light sour cream, oregano and kalamata olives.

3) Mound Salmon mixture into tomato cups and serve by themselves of on mixed greens.

Is It Okay To Skip Meals?

You should NOT skip meals!

There are so many adverse effects to skipping meals. Not only does it slow your metabolism but it can also lead to overeating, because when you do eat, you're overly hungry. 

As for cutting your calories below your recommended allowance, remember this golden rule: Never allow your daily calorie allowance to fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue. 

When you dramatically reduce your calories on a consistent basis, it can slow your metabolism or trigger a plateau. Consistent exercise — plus the occasional high-calorie day — will help ward off a plateau.

Crazy Wicked Storm Last Night

Lightning TO from Jon Simonassi on Vimeo.

This amazing storm passed through our fair city last night. It was one for the history books!