SAN ANGELO, Texas — FITNESS TIP
More than 80 percent of women forgo strength-training, says a survey by the Sporting Goods Manufacturers Association.
If you're one of them, it may be the No. 1 your scale is stuck. You've probably heard that strength-training can boost metabolism, but here's something you may not know: People who pair aerobic and resistance training eat less — 517 fewer calories a day — than those who do only cardio, reports a study in the Journal of Sports Science and Medicine.
REDUCE LIQUID CALORIES
A recent study from Johns Hopkins University found that people who cut liquid calories from their diets lose more weight, and keep it off longer, than people who cut food calories. Liquid calories are the easiest kind to cut. Take, for instance, the Rockstar Original Energy drink (16-ounce can). It has 280 calories and 62 grams sugar (equal to 15.5 teaspoons of sugar). If you add one of those to your diet every day, you'll add about 28 pounds of flab to your body in a year. A better option would be the Monster Lo-Carb Energy drink (16-ounce can). It has 20 calories and 6 grams sugar.
WEIGHT LOSS TIP
Do the math. A realistic goal is losing 1 to 2 pounds a week to stay healthy. That means being realistic about your time frame. If you need to lose 25 pounds, figure you are embarking on at least a three-month program. Fifty pounds? Assume a time frame of at least six months. Aim to burn 500 to 1,000 calories a day, either by eating less, exercising more, or both.
ADOPTING HEALTHY HABITS
In a recent study, people who received personalized weekly emails about nutritious snack ideas or making time for workouts adopted significantly healthier habits than those who didn't. Reap similar benefits by setting your own daily calendar messages. Examples: 11 a.m. — Take a walk for 10 minutes; 3:30 p.m. — Eat an apple.
CALORIE FACT
The Chili Cheese Fries (medium) at Sonic Drive-In has 491 calories and 26.1 grams fat.
KEEPING YOUR MIND SHARP
Simply adding about seven to nine whole nuts to your daily diet may improve balance, coordination, and memory, finds new research in the British Journal of Nutrition. Scientists believe the polyphenols and other antioxidants in walnuts help strengthen neural connections and improve cognitive skills.
FITNESS TIP
Sports drinks may not be necessary for the average person who works out less than one hour a day. Most people can refuel with water, which will save you $156 annually if you exercise three times a week.
A+ FOR AVOCADOS
A good way to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. In addition, guacamole offers a nutritious alternative when stress has you craving a high-fat treat.
TOBACCO - FREE TIP
One reason people smoke is that nicotine helps them relax. Once you quit, you'll want to find other ways to cope with stress. Try getting regular exercise, schedule a massage, listen to relaxing music, or learn yoga or tai chi.
HEALTHY RECIPE
Creamy Guacamole
INGREDIENTS
1 medium ripe avocado, peeled and pitted
7 tablespoons fat-free sour cream
2 tablespoons chopped green chilies
¹/8 teaspoon lemon-pepper seasoning
DIRECTIONS
Cut the avocado into chunks and place in blender; add the remaining ingredients. Cover and process until smooth. Refrigerate leftovers. Yield: 1 cup. Makes eight servings (2 tablespoonseach). Each serving has 54 calories, 4 gramsfat and 1 gram fiber.
Janet Charlesworth is operations manager of the San Angelo Community Medical Center Health Club. Contact her at Janet.Charlesworth@sacmc.com.
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