Saturday Night Live — Colon Blow

We know it’s not always easy to get the recommended daily dosage of fiber (which is about 38grams) nor is it always the tastiest. But, Menshealth.com comes to the rescue with 30 tricks to make fiber taste better:

1.) Fill your juice glass with nectar instead of a watery juice from concentrate. Nectar is apricot, peach, pear, or papaya juice, mixed with fiber-rich pulp. It packs more than a gram(g) of fiber per 8-ounce glass.

2.) Pop a pack of light popcorn instead of popping open a bag of potato chips. There’s 8 g of fiber in every bag of popcorn.

3.) Use uncooked oatmeal instead of bread crumbs in your next meat loaf. Add 3/4 cup of oats per pound of ground meat and you’ll boost the total fiber count to more than 8 g.

4.) Order a burrito with meat and beans instead of meat alone. Half a cup of beans adds 6 g of fiber to your meal.

Find more mouth-watering options here.

So, sit-ups are a pretty useless exercise if you want to get your abs in shape. Instead, use crunches, because they directly work your abs. *But remember, no amount of crunches or ab work will produce a visible six pack unless you burn any excess belly fat that is covering up those abs muscles.  Of course, that can be accomplished through diet and exercise.

For more information on the difference between the two exercises, read this.

What are Shin Splints? Shin splints are actually a pain along or behind the tibia — the large bone in the front of your lower leg. If you notice soreness or tenderness along the inner part of your lower leg, you may have shin splints. The pain initially may stop after stopping exercise, but eventually, the pain will be continuous.

What causes Shin Splints? The most common activities that can cause shin splints are running, increasing miles during running, or running in worn-out footwear according to the U.S. National Library of Medicine and theNational Institutes of Health. Flat feet or a very high arch can put stress on the lower leg and cause shin splints, as well.

How can you beat them? Stretch! Experts say you should warm up lightly before stretching. Stretch your upper calve by standing in front of a wall and placing one foot near the wall and the other foot behind you. Put your hands on the wall and lean forward with your front knee bent and your back leg straight. Lean forward farenough so that you feel a pull in your upper calf.

And here is one more helpful stretch.  Stretch your shins by kneeling with your toes pointing behind you and the tops of your feet against the floor. Sit down gradually on your heels to stretch the anterior tibialis muscles.

Content provided by livestrong.com

Ingredients:
One box Fat-Free, Sugar-Free Chocolate Jello Pudding powder
2.5 cups of Skim Milk
0.5 cup of Splenda (or your favorite sweetner)
0.5 scoop of chocolate protein powder

Directions: Add all the ingredients together and pour into fudgsicle molds and let freeze forat least 8 hours or overnight.

These will offer you a higher dose of calcium than ice cream as well as be a source of protein – not to mention they’ll be only about 35 calories per pop (assuming a 12 mold container is used).

East:  9 AM — Zumba with Kim

Newburgh: 8 AM — Cycle with Liz, 9 AM — Yoga with Liz, 9 AM — Aqua with Jeanine

North: 8 AM — Zumba with Amanda, 9 AM — Group Kick with Dan

West: 8 AM — Yoga with Andrew, 9 AM  – Group Kick with Elizabeth, 9 AM — Cycle with Tamara

Ingredients: 1lb of 99% Lean ground turkey meat, 1 mozzarella string cheese stick, 2 tbsp grated Parmesan cheese, pepper, garlic powder/salt, dried oregano, dried parsley

Directions:

1. Mash up the turkey in a bowl, mixing in the Parmesan cheese, pepper, garlic, and spices
2. Cut one mozzarella stick into quarters (four pieces total)
3. Make four even turkey patties and place the mozzarella in the middle, making sure you cover it on all sides so no cheese sticks out
4. Place it on the grill, in a pan on the stove with non-stick spray, or on a George Foreman Grill.
5. Cook as normal (6 to 7 minutes on the Foreman; about 3 to 4 minutes per side on medium heat on stove)
6. Serve with a whole grain bun, mustard, lettuce, and tomato

Nutrition Info
Servings= 4
Per serving: 170 Calories, 4g Fat, 0g Carbohydrates, 30g Protein

Physiologically there is no difference between toning and strengthening a muscle. Many individuals are confused regarding the relationship between muscle strength, muscle tone or definition, and muscle size. As muscle strength improves, muscle tone improves due to a greater density of the muscle fibers. Everyone has the ability to increase muscle strength and muscle tone to some degree. Relatively few adults (male or female), however, possess the genetic capability to develop large muscles or the cut physique of the models seen in many of the popular fitness magazines.

To achieve the ”buffed” look, you must develop reasonably significant levels of muscle mass while simultaneously reducing the amount of fat under the skin. When this effect is achieved, the well-developed muscles can be seen under the skin. In fact, the majority of individuals have washboard abdominal regions. Unfortunately for most of us, a layer of body fat covers our six packs. Participating in a balanced exercise program (aerobic conditioning and strength training)and eating sensibly is the best approach to achieving a well-toned, firm body.

Source: ACE’s Chief Science Officer, Cedric X. Bryant, Ph.D.

Exercise during pregnancy offers many physical and emotional benefits. For example, a good exercise program may help relieve common problems associated with pregnancy, such as excessive weight gain, swelling of your hands and feet, leg cramps, varicose veins, insomnia, fatigue and constipation. You also can look forward to improved posture and circulation, reduced backaches, and increased mood and energy. Plus, you’ll feel better knowing you’re doing something good for yourself and your baby.

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women who have been cleared to exercise by their physicians engage in at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. Walking, swimming, cycling and moderate-intensity aerobics are highly effective and generally safe during pregnancy, even for beginners. Running, racquet sports, and strength training when done in moderation are safe for pregnant women who had been participating in these activities prior topregnancy.
Find out what signs to look for when gauging your workout during your pregnancy, click here.

INGREDIENTS
3/4 cup plus 2 whole-wheat pastry flour, (see ingredient note)
1/2 cup granulated sugar
1/3 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup nonfat buttermilk, (see tip)
1/2 cup packed light brown sugar
1 large egg, lightly beaten
2 tablespoon canola oil
1 teaspoon vanilla extract
1/2 cup hot strong black coffee
Confectioners’ sugar, for dusting

COOKING DIRECTIONS

1. Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.
2. Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.
3. Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

Nutrition Info/ per serving: Calories: 139, Carbs: 26g, Fat: 3g,  Protein: 2g, Dietary Fiber: 2g, Saturated Fat: 1g, Monounsaturated Fat: 2g, Cholesterol: 18mg, Potassium: 60mg, Sodium: 212mg

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

*Find more recipes for breakfast, lunch, dinner, snacks, drinks and desserts at www.acefitness.org