Don't Gamble With Your Diet at the Super Bowl Party

By Shereen Lehman, MS

You've been true to your New Year's diet and exercise resolutions. You've worked off the holiday pounds; your clothes fit nicely, and healthy eating has become a comfortable habit.

But there's trouble ahead. The first big party event of the year threatens to undo all your good work — the Super Bowl party.

Don't worry. You can enjoy a Super Bowl party without risking your waistline with a few timely tips. For starters, don't starve yourself the day of the party — you'll probably just make up for it by overeating later on at the gathering. Instead, eat a small fiber-filled snack such as a piece of fruit or whole grain crackers before you head out the door.

The odds of eating healthy will be in your favor if you follow the rest of my tips. (Odds, get it?)

Here are a few super tips for surviving the Super Bowl party. I'll bet if you follow them, you won't be upset.

How to Survive the Super Bowl Party on a Diet

Survey the Spread: When you get to the party, take a look at all the goodies before you dig in. Look for foods that are more nutrient-dense, such as raw vegetables, shrimp, fish, lean meats, fresh salsa, guacamole, fruit, nuts and whole grain crackers.

Utilize the Under: Under-sized portion size, that is. You don't need to load up your plate, especially if you're planning to return for more. Just take a little bit of each of your favorites and eat slowly. If you're still hungry, opt for more vegetables or fruit.

Push the Potables: As in push them away. A beer or two is fine, but more than that can add extra calories you don't need and may lead to an unwanted hangover the next day. Getting a little tipsy may cause you to give up your guard and go for more food. Drink water between your adult beverages to slow down your alcohol consumption.

Enjoy the Exotics: Why fill up on tortilla chips you can buy at any convenience store? Look for interesting foods that you don't get to eat very often, like lamb sliders. Maybe offer up some baked blue corn tortilla chips and fresh salsa or tarot root chips.

Refuse the Runner: It's so nice when your sweetie offers to bring you back a plate of snacks or an extra bottle of beer. But you'll have better control over portion sizes and food selections if you serve yourself. In fact, it might be nice for you to offer to be the food runner and bring back a healthy plate for your honey.

reprinted from www.verywellfit.com

Quick Fixes for Sore Muscles

A vigorous fitness routine sometimes comes at a price: muscle soreness. Try these pre- and post-workout muscle treatments to ease the pain and speed recovery following a tough workout.

By Elizabeth Shimer Bowers


There’s nothing like the sense of satisfaction (and the sensation of all those endorphins) after a tough workout. But as you trudge home from the gym, you know something else is probably coming, too — muscle soreness. “Fitness-related muscle soreness is so common it has a name, delayed-onset muscle soreness or DOMS,” says Samantha Clayton, ACE- and AFAA-certified personal trainer, Olympic sprinter, and women’s sprints coach at Pepperdine University in Malibu, Calif. “DOMS sets in a day or two following a strenuous fitness routine and is caused by microscopic tears within the muscle tissue created during your intense exercise activity.” This bittersweet reminder of how hard you pushed yourself actually serves a biological purpose during the workout recovery period. “Your body responds with pain so you don’t over-train while it heals itself,” Clayton explains.

If you have drastically changed your workout routine or amped up the volume or intensity of your fitness regimen, DOMS can’t be avoided, but there are some simple treatments that can help lessen the blow and help you feel better, faster. Try these tips to bounce back with ease.

Sore Muscle Treatments: During Your Workout

The best way to prevent soreness and injury is prevention, so add these elements to your game plan:

Stretch it out. “Before your workout, an extended warm-up and stretch routine will fully prepare your body for exercise and reduce the effects of DOMS,” Clayton says. “Take the time to perform gentle dynamic stretches [stretches that involve movement] before your fitness routine and follow up with static stretches [stretches you hold],” she says. Swinging your legs and gentle walking lunges are two examples of dynamic stretches.

Warm up before weight training. “I see so many people jumping straight to the weight rack when they get to the gym, but loading your muscles without adequate preparation not only increases your chances of getting severe DOMS, it also puts you at risk for a pulling a tendon, ligament, or muscle during your workout,” Clayton says. Doing the cardio portion first really warms up your muscles. If you’re doing a weights-only workout, add a heart-pumping element to your warm up, such as jumping jacks or jump rope, to prepare your muscles for hard work.

Hydrate. “Hydration is important before and throughout your workout to prevent cramping and decrease inflammation (and muscle soreness) after exercise,” says Sara Edwards, MD, an orthopedic surgeon and sports medicine physician at Northwestern Memorial Hospital and an assistant professor of orthopedic surgery at Northwestern’s Feinberg School of Medicine in Chicago. And despite what beverage companies want you to believe, water is the best choice for most exercisers. If your fitness routine leads to excessive sweating, either because you are exercising in hot weather or working out vigorously, you might want to also replace electrolytes and sodium by drinking a sports beverage in addition to hydrating with water, adds Dr. Edwards. Just keep it low-calorie to avoid drinking back all the calories you just burned.

Work out with correct form. “Being aware of your posture during your workout can prevent unnecessary DOMS,” Clayton says. “Select your weights based on your form first because you will benefit more and experience less soreness by lifting 50 pounds correctly than by lifting 100 pounds incorrectly.”

Sore Muscle Treatments: Immediately After Your Workout

Resist the urge to collapse in the nearest chair. Instead, to help muscle recovery:

Jump in an ice bath. “Almost every college and pro sports team locker room has an ice bath, and athletes are strongly encouraged to jump in after a tough workout for a 10- minute soak,” Clayton says. Clayton encourages amateur athletes to do the same because cold baths have been found to significantly reduce muscle soreness — particularly when compared to resting or no intervention after a workout, researchers at University of Ulster in Northern Ireland concluded after reviewing the results of 17 clinical trials.

Heat up later in the day. A few hours after an intense fitness session, apply a heating pad or other heat source. “Muscle tightness is a cause of increased pain for many people, and stimulating the blood flow and loosening up sore muscles with heat can help speed up the healing process,” Clayton says.

Reach for pineapple or tart cherries. “Bromelain, an enzyme found in pineapples, has anti-inflammatory benefits comparable to those of anti-inflammatory medications,” Clayton says. Recent research has also unveiled the hidden anti-inflammatory powers of tart cherries or tart cherry juice, which has also been shown to significantly reduce inflammation in the body. You can also purchase supplements containing bromelain at a health food store or online.

Sore Muscle Treatments: The Day After

Use your sore muscles. “The day after your workout, use the same muscles in a non-resistant way to avoid soreness,” says Michael Terry, MD, an orthopedic surgeon and sports medicine physician at Northwestern Memorial Hospital, associate professor at the Feinberg School of Medicine, and team physician for Northwestern University athletics in Chicago. “For example, if you have slightly sore muscles from skiing, take a bike ride the following day.”

Ice during recovery. Though an ice bath may help stave off muscle soreness immediately after a workout, applying ice topically will help ease the soreness that sets in the next day. “Icing decreases inflammation in sore muscles,” Edwards says. “We used to think muscle soreness following a workout was due to a buildup of lactic acid, but now it’s thought to result from inflammation — ice helps reduce this inflammation,” she says.

Indulge in some self-massage. “Massage is a great treatment for sore muscles,” Clayton says. She adds that if your muscles are really sore after a tough workout, the thought of someone touching them may make you scream. “If this is the case, self-massage may be a better sore muscle treatment, so you can control the pressure,” she says. For this, she suggests a massage stick or a foam roller — “these techniques will relax sore muscles and stretch them to relieve tension.”

Products to Help Soothe Sore Post-Workout Muscles

Consider these options to help ease those aches, and help you get you back on your feet in no time.

GoFit Polar Roller Cold Compression Therapy

Applying ice to a sore muscle can help relieve swelling and minimize pain. GoFit incorporated this idea into their Polar Roller Cold Compression Therapy, a stainless roller ball that stays very cold as you massage it along overworked muscles. It actually stays colder longer than ice (no worry of melting here!). Simply put the detachable ball in the freezer in between uses so it’s ready to go when you need it.

Born Skincare’s The Source for Muscles

You don’t put all of that time and energy into a TRX class to then gunk up your body with harmful chemicals. The Born Skincare’s The Source for Muscles moisturizer is a blend of organic eucalyptus and muscadine oils containing natural anti-inflammatory benefits to ease overworked muscles. The directions are easy — simply apply a light layer to affected areas twice daily until you feel relief. The product can also be used as a massage oil for complete relaxation.

Hyperice Hypersphere Vibrating Therapy Ball

This little workhorse packs a powerful punch with three vibrating speed settings to deeply target sore spots like calves, hamstrings, glutes, hip flexors, shoulders, back, and forearms (it also works wonders on aching feet). Fans of the Hyperice Hyperpshere Vibrating Ball warn that even the lowest of the three vibration settings is pretty intense, so use with caution.

Dr. Teal’s Pre & Post Workout Soak

Sometimes a full body escape is in order to fully release muscle tightness and soreness. Dr. Teal’s Pre & Post Workout Soak blends pure Epsom salt and menthol to relieve your exhausted limbs. With an invigorating citrus and mint scent, this bath gives you license to kick back and relax for 20 minutes while the salts go to work. Think of it as a meditative experience for your muscles.

Gaiam Compact Foam Roller

Foam rolling can be a godsend for athletes looking to relieve muscle stress. Gaiam’s Compact Foam Roller is the perfect size for targeting specific areas that could use a little TLC. With an exercise guide included to offer instruction on how to properly roll out tight, stressed muscles, you’ll be a pro in no time.

Blitzu Calf Compression Sleeve Socks

Particularly helpful for runners or those who find themselves on their feet all day, Blitzu’s line of compression sleeves help reduce calf pain while improving circulation and recovery time. For those suffering from knee pain, there’s a Blitzu compression sleeve specifically for you as well.

reprinted from everydayhealth.com

Top 10 Reasons You Don't Stick to Your Resolutions

And how to keep it from happening this year.

by Jené Luciani | shape.com

Nearly half of us are making New Year's resolutions, but less than 10 percent of us are actually keeping them. Whether it's lack of motivation, lack of resources, or we just lose interest, it's time to make a fresh start and figure out ways to finish what we've started. Here are 10 reasons people don't stick to their New Year's resolutions and how to keep it from happening this year.

Reason 1: Going it Alone

Whether it's quitting smoking, improving your tennis game, or going to the gym more often, don't go it alone. "If you are someone who has a higher success rate when you have outside support, then get a buddy," says success coach Amy Applebaum. "This creates accountability, which is essential for success."

"Surround yourself with people who inspire you to be more, do more, and have more," advises The Mojo Coach Debi Silber. "If you play tennis and want to improve your game, play with people better than you who inspire you to be better." Remember, your buddy should be a positive force in your life, not a negative one. Silber recommends avoiding so-called "energy vampires," or people who drain you mentally and emotionally, even if they're willing partners.

Reason 2: Extremely Lofty Resolutions

If your goal is to solve world peace, maybe a more attainable goal is to vow you'll finally read War and Peace. "Most of us create resolutions that are too ‘big' and therefore we can't meet them," Applebaum says. "Examine your resolutions. Are they what you really want or did you commit to them because you thought you were supposed to?"

Take it day by day, says life coach Hunter Phoenix. "I've made a pact with myself to stop obsessing about the past, fantasizing about the future, and to instead embrace the present and what I can do to make a difference here and now."

Reason 3: Giving up too Easily

Whether you get discouraged or simply lose interest, giving up too easily is a big resolution breaker. "Many people make their resolutions with a genuine belief that they can accomplish them, bu come February the excitement wears off and other priorities begin to take precedence," says Andrew Schrage, founder of MoneyCrashers. "To cure this issue, try to set benchmarks throughout the year. By doing so, you can keep yourself on track throughout the year and use the power of positive reinforcement to keep your momentum going."

Reason 4: Time Management

Sometimes you realize your resolution is a bigger time commitment than you'd originally intended. Instead of trying to accomplish it all in one day, break it up into manageable increments. "I resolve to devote five minutes a day to being clutter-free and organized," says professional organizer Melinda Massie. "The easiest way to get and stay organized and clutter-free is to make it a daily habit, and everyone can spare five minutes a day."

Reason 5: Financial Burden

Many give up on their resolutions if the associated expenses are too high, Schrage says. "For example, losing weight can sometimes require an expensive gym membership. Be creative and try to find less expensive ways to complete your goals. If you're trying to lose weight, you can exercise and work out without a gym."

Reason 6: Unrealistic Resolutions

You may fantasize about your svelte new size-6 body or that six-figure job, but can you really make it happen before the year is out? "If you think you will lose 100 pounds in three months, this is not going to happen," says nutrition and fitness expert Erin Palinski. "You need to set a goal that is actually achievable in the time frame you set for yourself."

This also means being realistic with yourself and taking a hard, long look in the mirror. "Resolutions require changes in behavior, and most of us don't want to face that there is often a laundry list of changes to make," says Alabama-based clinical psychologist Josh Klapow. "So pick one you have confidence in and stick with it. It is far better to succeed at a smaller, more manageable resolution than to fail at a larger, loftier one."

Reason 7: No Plan

"The best resolutions are those that actually include a plan of action," says hypnotist Michael Ellner. Applebaum says people set themselves up for failure because they commit to a resolution, fully knowing they have no plan in place to actually achieve it.

"You need to create a plan that will help you achieve your goals," say Karena and Katrina, founders of ToneItUp.com. "Break your end goal down into smaller, weekly goals so you feel like you're working towards something immediate, and make a calendar with something to do every day that will get you closer to your desired result," they say.

Reason 8: Lack of Honesty

Are you truly committed to running a marathon, losing weight, or whatever else you are committing to do? Be honest with yourself. "Oftentimes we find ourselves committing to things because we think we should," Applebaum says. "Don't waste your time with that. You will only be disappointed in yourself. Make resolutions you actually want to achieve because you really want to and are actually going to put a plan of action towards," she says.

Reason 9: Wrong Perspective

While you may have the best intentions with your resolution, you could be putting unnecessary pressure on yourself. Put it in perspective. "Rather than associating the New Year with resolutions or changes you need to make, consider it a time for reflection on things you wish to work on throughout the year," Applebaum says. "Quit dwelling on what you have not accomplished and focus on what you will accomplish instead."

Reason 10: Not Believing in Yourself

According to Beverly Hills psychotherapist Barbara Neitlich, sometimes all you need to keep going is a pat on the back—from yourself. "Congratulate yourself for your progress. The problem is that many individuals have a very black and white attitude. They see it as either you have achieved your goal or you have failed, but there is a grey area," she says.

If your goal was to send out ten resumes a week for a new job and you only sent out five, don't beat yourself up for it. "Rather, congratulate and reward yourself for making the effort toward your goal. That will give you the energy and stamina you need to continue achieving your initial goal," Neitlich says. And kill yourself with kindness, says Silber. "With friends, we often offer kindness, praise, warmth, and positive feelings, but most people don't speak to themselves that way. Commit to offering that same kindness and compassion to yourself."

reprinted from shape.com