09ismine

I’m not a blogger.  I like reading other blogs.  Very inspiring.  Monday is a new day new start.  Let’s do this!

Don’t believe the hype! Just because a product is marketed as “better for you,” that doesn’t mean it’s necessarily GOOD for your diet. Hungry Girl’s here to call out deceptive buzzwords and some corresponding foods that pop up on food labels all the time…

“Reduced Fat”

Panera Bread Reduced Fat Wild Blueberry Muffin
One muffin = 360 calories, 10g fat, 61g carbs, 1g fiber, 6g protein

One of these Wild Blueberry Muffins packs in 390 calories and 15g fat. Sure, that’s 10 fewer fat grams than the regular one, but that doesn’t make it a good breakfast option. Our pick? We prefer our homemade Big Fat Blueberry Muffins. They’re delicious and packed with berries, and they have less than 3g fat per muffin!
“Oat”

Starbucks Maple Oat Pecan Scone
One scone = 470 calories, 21g fat, 64g carbs, 5g fiber, 7g protein

“Oooooh! It has oats! It must be good for me!” Back up the train, Skippy. It’s not like oats cancel out the bad stuff — they just ride shotgun. Clearly, this scone is also packed with butter, sugar, and pecans. If you want the healthy benefits of oats from the ‘Bucks without all that fat, pick up the Perfect Oatmeal. Go ahead and top it with a packet of brown sugar and/or a Nut Medley packet. It’ll still be a better choice than this scone.

“All Natural”

Pizza Hut All Natural Pepperoni Pan Pizza
1 slice of a large pizza = 370 calories, 18g fat, 37g carbs, 2g fiber, 15g protein

Don’t get us wrong — we appreciate the effort food companies and restaurants are putting forth to make foods better for us… but this pizza? Don’t fool yourself into thinking this is health food. The idea of 18 grams of fat in a single slice of pizza makes us really, really sad. Especially since we are NOT “single slice” people. If you like wholesome ingredients in your pie, try Amy’s line of frozen pizzas in flavors like Pesto or Roasted Vegetable. Those are all-natural AND reasonable in the calorie and fat departments. Mmmm…
“Light”

Ben & Jerry’s Light Phish Food Ice Cream
One half-cup serving = 210 calories, 6g fat, 37g carbs, 1g fiber, 4g protein

When it comes to ice cream, those two crazy guys from Vermont do know their stuff. But when it comes to what’s light and what’s not, take it from us! While this version has less fat and fewer calories than the SUPER-HEAVY original, it’s still more than we’re into (especially since it’s so hard to eat just one serving!). We say, stick with B & J’s frozen yogurts, which have less fat and fewer calories than the light ice creams. That’s right, even the Chocolate Fudge Brownie fro yo is a better choice!
“Vegetarian”

Quiznos Veggie Sub Sandwich
One small sandwich = 550 calories, 27g fat, 44g carbs, 5g fiber, 17g protein

Wow. Vegetarian food can be a great option, but it’s not always the most diet-friendly choice. And have you seen Quiznos “small” sandwich? The folks there aren’t kidding about it being small! Two high-calorie culprits here are the cheese (2 different kinds!) and dressing, which together account for 250 calories and 17g fat. And we’re sure the bread and guacamole are doing their share of damage as well. Want a veggie sub that won’t weigh you down? One word: Subway. The 6-inch Veggie Delite has a mere 230 calories and 2.5g fat.
“Low Carb”

Cheesecake Factory Original Low Carb Cheesecake
One slice = 570 calories, 26g saturated fat, 37g total carbs (11g effective carbs)

The fat count listed is for SATURATED fat only (pretty sneaky, Cheesecake Factory), which means there’s likely MUCH MORE total fat in that. In short? Low-carb cheesecake is still cheesecake, people. Unless you’re one of those Atkins followers who still consider a bacon cheeseburger without the bun to be “eating right,” you know better. Make a batch of our Swirls Gone Wild Cheesecake Brownies at home instead.

Bottom line? To see the full picture, you really need to check out all the nutritional info!

Ever wondered if ordering your burger without cheese or using Splenda instead of sugar in your coffee really makes a difference in your diet? Check out the answers we found…

HUNGRY FOR MORE?

I’m focused today.  Got a lot done.  Working half day.

I won’t weight in until Monday.  Have a great weekend.

High heels aren’t the only reason that your knees are stressed. “Women have wider hips, which places greater pressure on the inside of the knee,” notes Halpern. Theoretically, the larger this so-called “Q-Angle” is from hip-to-knee, the more susceptible a woman is to knee pain. Research also indicates that estrogen and other female hormones create a laxity, or looseness, in the joints that can make knees less stable. Statistically, females wrack up more knee injuries during the midpoint of their menstrual cycles, when estrogen levels are highest.

Women also tend to move differently than men, holding themselves more upright when they walk and run. When jumping, their knees tend to pivot slightly like a ball and socket upon landing as opposed to opening and closing like a hinge the way men’s do. Halpern speculates that this can lead to imbalances in the thigh muscles that support and move the knee, which in turn can increase the risk of developing knee pain.

To help keep your knees intact, try these knee saving moves from Halpern’s book. For best results, do these exercises 3 to 5 times per week, 1 to 3 sets of each move, 8 to 15 repetitions per set.

Squeeze ‘N Lift
Start: Sit on the floor with your right leg straight and your left leg bent, foot flat on the floor and lean back so that you’re propped up on your forearms. Gently flex your right foot and rotate your hip outward so that your foot is pointing to 1 o’clock. (When working your left leg, your foot should be turned to 11 o’clock.)
Exercise: Tighten your right front thigh muscle then lift your leg up until it is level with your left knee. Hold for three seconds and lower to start. Do all reps on the right, switch legs and repeat to complete one set.

Towel Presses
Start: Sit on the floor with both legs straight. Stack two rolled hand towels, one on top of the other, behind your right knee. Lean back so that you’re propped up on your forearms.
Exercise: Flex your right foot, tighten your right front thigh muscles to completely straighten your leg, and press the back of your knee downward into the towels so that your heel lifts up off the floor. Hold for two seconds, then release. Do all reps on one leg, switch sides and repeat to complete one set.

Flamingos
Start: Stand tall with your feet hip-width apart. Stretch your arms up and out to the side at shoulder level.
Exercise: Bend your right knee slightly to lift your right foot off the floor so that you are balanced on your left foot. To help maintain balance, look straight ahead at one fixed spot. Hold for 30 seconds. Place your foot back down and then repeat on your right leg up. Alternate legs.

I’m addicted to coffee.  It stops today.  Day one include no stop at Starbucks.

Q: I recently bought a treadmill and have noticed that walking seems harder than walking on the road. I am starting off slow at 2 miles per hour because I don’t know how fast I walk outside. (I don’t use the incline.) I can only walk for about 15 minutes, which is half the time that I can walk outside. If I go any slower I don’t feel as though I’m doing any good. Is there any difference between walking on a treadmill and walking outside, and which is better for me?

A: You’re doing your body good no matter where you walk—on the treadmill, on the sidewalk, through the woods, or in the shopping mall. Sometimes it’s easy to get nitpicky about the fine details—but whether you burn 20 more calories from one method or another isn’t as important as simply making sure that you walk every day if you can, for as long as you can. It’s consistency that makes all the difference when it comes to the positive physiological effects on your body.

Walking or running on the treadmill versus outside are similar actions, yet the forces on the body differ. On a treadmill, you’re essentially holding your body weight in space as the ground moves beneath you. Outdoors, you’re carrying your body weight through space and propelling yourself forward. So not only is how you hold your body and the placement of your center of gravity different, but the foot strike pattern can differ, too. Also, walking or running outside can vary tremendously in the effort and impact depending upon where you walk—on the sidewalk, on a trail, up and down hills, on sand or gravel, or through wind.

Several researchers have investigated the biomechanical and physiological differences between indoor and outdoor exercise, and results have varied. Studies have measured different factors such as the cadence (how many steps are taken per minute), the stride length, the width of the feet from step to step, the joint angles (how much the hip flexes when the thigh is raised during the forward step and how much the knee bends and straightens), as well as the hip and knee range of motion.

One 2009 study in the journal Clinical Biomechanics found that adults over 50 who were not experienced treadmill walkers burned slightly more calories on the treadmill compared to walking on the ground. This could be from the treadmill’s speed remaining constant, compared to walking outside, where you can naturally slow down or speed up while adapting your effort. Or, since a certain amount of confidence in balance on the treadmill is involved, this could increase both your perception of difficulty, as well as the amount of actual effort involved. After walking regularly for a period of time, the body should adapt and you may feel that exercising on the treadmill is becoming easier.

On the other hand, another 1996 study in the Journal of Sports Sciences found that because there’s no wind resistance while running on a treadmill, it’s easier compared to running outside. The researchers calculated that running at a one-percent incline on the treadmill at similar speeds as running outside would equalize the differences. Of course, this study used nine fit runners who were used to running on the treadmill, so that may explain why the treadmill felt easier to them. Studies that measure outdoor walking can have different results because of differences in terrain.

Sometimes how hard you’re working can be masked by your perception of the effort. If you are indoors watching television or listening to music while you walk or run, the workout may feel easier and shorter because you’re distracted. Then again, some people find that working out on a machine is like waiting for the kettle to boil—it becomes monotonous and tedious, and therefore feels much more difficult. In contrast, if you’re outdoors shifting your attention away from what your body is feeling to the scenery, a walk or run outside may feel easier, even if you’re trudging up hills and pushing through gusts of wind! Of course, in either condition, temperature plays a huge role. If you’re indoors in a comfortably cool environment, any workout is going to feel easier than if you’re outside in the heat or humidity.

The bottom line? Walk both indoors and outdoors whenever possible, and try to incorporate other activities if you can. You can also find other ideas for varying your workouts in my book, Cross-Training for Dummies.

I lost 3 lbs today!

Politely placing the napkin on your lap and keeping your elbows off the table may be the etiquette essentials here in the good ol’ USA but when it comes to hanging with friends and colleagues around the world, etiquette often takes on new meanings. Foxy talked to some international friends and did some digging on Kwintessential.com to find these important tips to keep in mind before you socialize or break bread with pals from across the ponds.

Coffee Break  We may gulp lattes all day long, regardless of what time it is here, but in many European countries cappuccinos and other coffee drinks made with milk are enjoyed during the morning hours only. Espresso is what’s consumed in the afternoons and evenings. So, don’t be surprised when you get a funny look from the waiter after ordering your double latte with extra cream after that pesto pasta lunch.

No Ketchup Please  Many French chefs are appalled if guests add condiments like ketchup and mustard to their culinary masterpieces before taking the first bite. They think it masks the true taste of the food — so get used to your “pommes frites” without that dousing of ketchup.

Oops, All Gone  Here in the States, it seems we’ve been taught to always clear our plates. In China on the other hand, if you gobble up every last morsel it could be insulting to the host as it means that he/she hasn’t provided enough food. Keep things on the up and up and leave a few bites left. We’re guessing it’s probably best not to ask for a doggie bag, either!

Heads Up  In Thailand, no matter how adorable someone’s child is, resist the urge to give them a friendly pat on the noggin. It’s taboo to touch the head, which is a revered body part.

No Sharing  No matter how mouthwatering your palak paneer is, offering someone a taste from your plate is a big no-no in India, since it’s considered unclean. Enjoy your dinner and rave about it all you want, but keep it to yourself.

A Few Pointers  In India, if you want to call someone over, never use your finger to point or wag — it’s seen as condescending and insulting. Instead, hold your hand out, palm down, and scoop with your fingers. You’ll get much better results!

Better Than Butter  While dining out in Spain, get used to the idea of bread without butter. Ask for it at a restaurant and you’ll most likely be told they don’t have any. The preferred practice is to dip bread in olive oil — and if you ask us, it’s much yummier anyway!

A - O - K  Never give anyone in Brazil the “OK” hand signal (using your thumb and pointer finger to make an O)… it’s an obscene gesture that’s likely to get you labeled both ignorant and extremely offensive!

Meat ‘n’ Milk  In Israel, unless you know otherwise, assume that a household keeps kosher. That means mixing meat and dairy is not allowed. So no milk in your coffee after a belly-busting beef dinner (and no cheese on that burger, either!).

Sticky Splinters  We’re all familiar with the wooden chopsticks you get at Asian restaurants. They come stuck together, and you snap them apart which usually leaves a few stray splinters on the end. If this happens in Japan, holding the chopsticks between your palms and loudly clattering them together is a big insult to the waiter or sushi chef because it indicates that his utensils are cheap. Instead, rub one chopstick against the other gently.

Throw In The Towel  In a Japanese restaurant, if you’re given a hot rolled towel, use it only to wipe your hands. It’s generally considered rude to wipe your face with (although at more informal restaurants, people may occasionally be seen doing it).

Service With A Smile  Here in the US, many of us are used to serving ourselves and digging in family style at meals. But in China it’s common for the host to place food on the guest’s plates, so resist the urge to scoop up another helping of rice — practice sitting back and relaxing, and enjoy letting the host put you on a pedestal.

Sole Purpose  Think twice before sitting too casually in Egypt, or even stretching out your gams. Showing the soles of your feet or shoes is considered to be terribly rude — yes, even if you’re sporting Jimmy Choos!

Lip Service  No matter how parched your lips may be, when traveling in Zimbabwe, never lick your lips while looking at someone of the opposite sex. While it may seem innocent enough to you, they consider it an obscene gesture.

Baby Steps  Have a friend in Russia who’s expecting a babe? Go ahead and browse all you want, but don’t give them anything until after the little one arrives. It’s considered bad luck to do so sooner.

I ate wayyyyyyyyyyyyyyyyyyyyy tooooo much last night! I can’t stand this anymore!

LA Fitness victims.  Horrible tragedy.