No “magic bullet” food item instantly boosts cardiovascular fitness; in the world of sports medicine, these items are usually known as “performance-enhancing agents.”

Food that allows you to make it through an aerobic workout without feeling inadequate usually involves a relatively large amount of carbohydrates, which permits the largest amount of glycogen storage possible. It’s also important to consume sufficient amounts of protein to ensure that muscle repair and growth can take place normally after a workout.

Although it’s tempting to buy into the claims of any number of health supplements that say they instantly boost cardiovascular performance, a more realistic (and probably more affordable) approach is to avoid heavily processed foods. In contrast to processed foods, foods made from scratch are denser, nutritionally speaking, and easier to digest.

One food item that can help cardiovascular performance is legumes. These include beans, lentils, and peas. Typically, legumes contain high amounts of iron, which red blood cells require to be able to carry oxygen throughout the body. Additionally, legumes regulate blood sugar and insulin levels, and they are protein-rich, combining to produce energy that can be sustained over a longer duration.

A complex carbohydrate, such as oatmeal, is another key component to ensuring a steady supply of energy for an aerobic workout. Unprocessed oatmeal requires a longer digestion time. This means that unlike simple carbohydrates such as plain sugar, the prolonged digestion releases the energy in oatmeal more slowly, ensuring steady blood sugar levels in the course of a grueling workout.

The taste of plain oatmeal can be unpalatable, which is why it’s a good thing it may be combined with peanut butter. Peanuts are high in monounsaturated fats, “fats” being the reason they are approached with caution; however, monounsaturated fats are the “good” fats that feature prominently in Mediterranean cooking. Additionally, fat is calorie-dense and is digested slowly, providing a source of sustained energy. Thus, adding some peanut butter to your oatmeal will not only improve the taste, but it will help you through your workout as well.

I always tell my clients that a good rule of thumb when you’re deciding whether or not to eat something is being able to pronounce all of the ingredients on the label. But, in this instance, I have to say that soda is an exception to this rule. Although I can easily pronounce all of the ingredients on the label, I would not want to put them in my body.

Clients often ask me, “what’s really so bad about soda?” So I decided to do a post giving you a closer look at what the ingredients in soda really do to our bodies, essentially giving you reasons not to drink it!

Buckle up, because this may be a bumpy ride for you!

Reason #1: High Fructose Corn Syrup (HFCS)

“It’s made from corn, it’s natural, and like sugar, it’s fine in moderation.”

“Corn sugar or cane sugar, your body can’t tell the difference.”

This is what the Corn Refiners Association (CRA), which represents the companies that make the syrup, tells us in their ads. When you hear words like “natural” and “your body can’t tell the difference,” you might think that HFCS is really not that bad for you, but here are a few things to think about that the CRA is NOT telling you.

HFCS replaced sugar in the 1970s as a much less expensive alternative to cane sugar. Despite what the CRA suggests in their ads, it’s hard to eat in moderation because it’s in so many packaged foods and beverages, soft drinks being the worst offenders!

According to Dana Flavin, author of the article Metabolic Danger of High-Fructose Corn Syrup, “between 1970 and 1990, the annual intake of HFCS has increased by more than 1,000%, greatly exceeding the change in intake of any other food or food group. HFCS is now the primary caloric sweetener added to soft drinks in the United States, and comprises more than 40% of caloric sweeteners added to foods and beverages.”

While HFCS is derived from a natural source (corn), HFCS is essentially an unnatural, man-made product. The corn goes through a series of processes to continually break it down into starch, glucose, and fructose using enzymes produced by bacteria and fungus. The end product contains about 80% fructose and 20% glucose, twice as much fructose as table sugar. Not to mention that most HFCS is made from genetically modified corn.

Despite the CRAs claims that “your body can’t tell the difference,” science shows otherwise. There is great concern about the high intake of HFCS because fructose is metabolized differently from glucose. While they are both simple sugars, glucose can be metabolized and burned for energy, as well as stored in the liver for later use. Where fructose is more rabidly metabolized in the liver (essentially it is converted to fat by the liver), which leads to an excess concentration of fats and lipoproteins in your body. A rise in triglyceride levels promotes atherosclerosis and elevates cardiovascular risk, while increased fat storage in the liver may lead to increased incidence of non-alcoholic fatty liver disease.

A number of studies conducted over the past few decades show the consumption of HFCS is also linked to weight gain and obesity, insulin resistance and type II diabetes, hypertension, high cholesterol, kidney stone formation, and gout.

So if you want to get fit and maintain a lean, healthy body, you must cut HFCS from your diet, and you can start by kicking the soda!

Reason #2: Caramel Flavoring

In February 2011 the Center for Science in the Public Interest filed a petition to the FDA to ban the use of caramel colorings in soda. Why? Because based on their research they found that the caramel coloring used in Coca-Cola, Pepsi, and other foods is contaminated with two cancer-causing chemicals.

The National Toxicology Program (the division of the National Institute of Environmental Health Sciences that conducted the animal studies) said that the evidence is clear that these two chemicals are in fact animal carcinogens, and chemicals that cause cancer in animals pose a risk of cancer to humans.

The caramel used in sodas is not the same as what you might make in your kitchen from scratch. The caramel used in colas and some other products is a man-made chemical concoction—it is not found in nature. It’s made by reacting sugars with ammonia and sulfites under high pressure and temperatures. These chemical reactions result in the formation of 2-methylimidazole and 4-methylimidazole, which the studies conduced by the NIEHS showed caused lung, liver, thyroid cancer or leukemia in laboratory mice or rats.

I don’t know about you, but I don’t want to use my own body as an experiment to see if caramel flavoring may or may not make me sick. This is yet another reason why I stopped drinking soda years ago.

To kicking soda,

Melissa Koerner
www.FriendYourBody.com

Check back next month for reasons three through five!

An unhappy fact about being unhealthy is that family members will have to consider additional expenses such as new, bigger clothes. Indeed, it can be tempting and easy to discontinue fitness efforts when results aren’t quickly tangible; however, continuing with the same habits would mean having to continually buy clothes in increasingly larger sizes. While buying clothing in bulk may keep costs down, there is usually a compromise in clothing durability, which leads to the need to buy replacements and spending even more as a result. Thus, it is simply easier and cheaper to maintain a modest body size.

Food intake is usually one of the aspects of family life where the change is most obvious whenever a family pitches in to be fitter. A family can save money by preparing meals from scratch instead of choosing ready-made alternatives. Not only can you avoid most preservatives and artificial flavorings, cooking at home also allows more control over portion sizes, minimizing the chances of overeating. Additionally, a family that pays attention to what is eaten is simply less inclined to buy junk food, which can be expensive but is nutritionally poor.

Generally, people who don’t exercise regularly are not only more prone to illness, they can take a longer time to recover from one than a fit person does. This may mean having to stay on a longer course of medication, which will also cost more money.

Barring an ill-timed soccer tackle or a fall on a slippery sidewalk, being in good physical shape means that you and your family will spend less time being unwell. If no one has to visit the doctor every time a cold or flu goes around, it results in less money being spent on medical bills and more savings.

Although this sounds like a silly problem, it is an issue that frequently faces the recreational runner. Only yesterday I found myself asking the question, “Why run, when I can just as easily sit down with a snack, and watch a movie on my computer?” That really caused me to stop and think. Why do I run in the first place? What keeps me focused on running?

After thinking about it, here are a few elements that motivate me, and I would like to know what motivates My Fitness Tunes readers. So I am asking you: What  works to get you off the couch for a run?

Health. Exercise is a necessary part of life. With all of the chemicals, fats, sugars, and other additives in the food we eat, exercise is more important now than ever. Each time I run, I try to think of all of the toxins I am working out of my body, and how each run I take makes me a little healthier.

Appearances. Appearances are everything in American culture, and your appearance reflects on you as a person. This is perhaps the biggest motivator for me. Running is a really easy way to help stay fit. Basically, doing this type of exercise gives you a lean physique.

Stress Relief. Often, I, like many others, am motivated to run when I am very stressed out. Nothing kills stress like a good run through the park. Instead of wallowing in stress on your couch, or in your bed, a good run will not only relieve stress quickly and effectively, it will make you healthier in the process. This happens as your body actually releases endorphins while running…basically, the “runner’s high.”

Social Interaction.  Often I run with my friends. When we do so, we have a chance to connect even though our schedules are busy with work, volunteering, classes, and studying.  And if two or more people are waiting for me in the park, I am more likely to stick to my plan to work out.

Sense of Accomplishment. Are you familiar with that satisfying feeling you get after a good run? It is a warm feeling of accomplishment and of self-pride. Especially when it takes a little extra motivation to get out there and run, there is nothing sweeter than that post-run feeling of accomplishment.

Here is what motivates me, comment, and let us know what motivates you!

The reason you’re exercising plays a role in determining how much is enough. Fifteen minutes a day is adequate if you want to gear up or de-stress after a long day at the office, or just to get into slightly better shape. On the other hand, efforts to lose weight, improve blood pressure, or aerobic fitness call for longer and/or more intense bouts of exercise.

Generally, we all require aerobic, strength, and flexibility activities. Considering what is required for fitness is another way of determining how long you should exercise each day/week.

As a guide, the American College of Sports Medicine (ACSM) recommends at least 30 minutes of moderate intensity cardio 5 days weekly, or at least 20 minutes of vigorous intensity cardio 3 days weekly, or a combination of both for cardio fitness.

The ACSM also recommends strength and neuromotor training 2-3 times weekly, and flexibility training at least 2 days weekly. Flexibility exercises ensure that muscle groups and tendons keep range of motion and mobility. Each stretch should be held for 1 minute.

Neuromotor fitness is also known as functional fitness, and combines motor skills for coordination, agility, balance, gait, and proprioceptiion (the awareness of the effort used for a movement and the relative positioning of the limbs). Qi gong, tai chi, and yoga improve neuromotor fitness.

However, since those are “recommendations,” not “stipulations,” we’re back to the original question: how much is enough? In my opinion, you should stick to the daily 15-minute routine if it makes you feel good about yourself. You’ll probably extend the session or add a second 15-minute bout as you become fitter, which eventually adds up to the 150-minute weekly minimum recommended by the ACSM. Unless you’re a professional athlete, exercise should be something that you do because it makes you feel good about yourself.

First of all, playing sports gives your kids something to do and a group that your kids can belong to. I’m not making any promises, but I think if a child has a sport to play, he or she would have less chances to bring up the phrase no parent wants to hear: “I’m bored.” Also, playing sports can help kids meet new friends because they will be in a group with fellow peers who have the same interests.

While it is well known that sports can have tremendous effects on kids physically, many people don’t know that sports can help kids develop mentally as well.  From researches done by Family.com, kids who played sports, especially girls, are more likely to have confidence and very high self-esteem. Plus, physical activities can help kids to relieve stress and reduce depression. These same kids are also found to have excellent discipline. They learn to set goals and then work to achieve those goals. They learn that by working hard they can accomplish the things that they want to in their lives. Sports can also help many kids understand that you have to work as a team and help develop good leadership skills, which are important attributes for the future. Kids who play sports will also quickly learn that sometimes you win and sometimes you lose. They learn to be good sports in both situations.

Additionally, playing sports can help kids perform better academically, believe it or not. Students who play sports in high school will be more likely to achieve academic success in high school and in the future. They will also develop math, motor, and strategic skills that will sure to help them with their future. Kids involved in sports are less likely to take drugs or smoke because they realize the impact that these destructive activities can have upon their performance. Girls who play sports are also less likely to become pregnant. What parent doesn’t want that?

With so many benefits to gain, encouraging your kid to get into sports might be a good decision.

It’s January 1st, and what’s the first thing on everybody’s mind?  Getting back into the gym and getting back into shape.

Here are my top 5 tips that will absolutely ensure you stick to your New Year’s Resolution to burn fat, build strength and improve your health.

1.  Have a Plan
The biggest mistake people make is just jumping right on the treadmill, not having a good, sustainable plan for progressing and improving.  Doing just about anything is better than doing nothing, but doing something aimlessly is not going to get you results and getting results is the KEY to sticking to your resolutions.  By getting on a solid program, you’ll avoid the pitfalls of aimless exercise. (Try my Muscle Explosion: 28 Days to Maximum Mass plan)

2.  Get Support
You’re not alone in your desire to be stronger, leaner and healthier!  By joining up with others who share your goals, you’ll multiply your chances for success because you’ll have an entire support system behind you, whether it’s a gym partner or in an online group.

3.  Don’t Try and Do It All At Once
You didn’t gain all the weight in a week, so don’t expect you’re going to lose it in a week.   You can absolutely lose the weight faster than you gained it, but the process is (and should be) a gradual one.  By jumping in guns blazing, you’ll burn yourself out before you realize the full benefits of an exercise program.

4.  Set Short-Term and Long-Term Goals
Goal setting is a HUGE part of success, and it needs to be more specific than “I want to lose weight” or “I want to build muscle.”  You need to quantify your goal, e.g. “I want to lose 10 lbs of fat in 6 weeks.”  By setting a clear goal like this, you’ll be able to determine exactly what it’s going to take to achieve it.  It’s also critical to set longer-term goals that will carry you through the initial “resolution season” so that you make exercise a habit and not just a resolution.

5.  Don’t Make New Year’s Resolutions!
This may seem a little contrary to the title of this article but think about it this way…how many people (yourself included) make New Year’s Resolutions and never stick to them?  The VAST majority of resolutions don’t last longer than a few days or weeks.

Bottom line — don’t make a New Year’s Resolution.  Instead, make a long-term commitment to yourself and your health.  Take the previous 4 tips to heart and you’ll never have to make a resolution to get BACK in shape again!

About The Author:
Nick Nilsson, “The Mad Scientist” of the fitness world, is a renowned personal trainer, body builder, and professional fitness writer who has written for Men’s Fitness, Reps Magazine, Muscle & Fitness and hundreds of fitness websites all over the internet. He is recognized throughout the fitness world as an innovator and pioneer of ground-breaking methods for building muscle and strength fast. His degree in physical education covers advanced biomechanics, physiology and kinesiology.  Nick’s new book, Muscle Explosion: 28 Days to Maximum Mass is now available on Amazon.com.

Like I said before, this is not shocking, but I did think it was interesting to see something other than the Freshman-15 being studied. Most of the time we just hear about freshman gaining that “fifteen” pounds during their first year due to lack of sleep, increase in stress, increase in consumption of unhealthy foods, decrease in exercise, increase in alcohol consumption, and so on and so forth. However, in Johnston’s study, she found that students came out of college much less active and in turn, much heavier than they were when they first stepped on to the University grounds.  In her study, she conducted a survey that asked the undergraduate students about the amount of physical activity their participated in. Her conclusion from these responses is that there is a dramatic decrease in even moderate activity. Moderate activities would include activities that increase the breathing and heart rates of a person. Not only that, but the older the student got, the less they walked. How much less did they walk? Well, Johnston’s study showed that first year students spent 648 minutes of their week walking. Seniors, on the other hand, spent 436 minutes. One reason why this might be is because the seniors make more use of the buses that run from one end of the campus to the other. Perhaps seniors have more access to cars, or maybe they just are not going to class; whatever the reason, there is a really big different between these values.

Aside from earning a degree, an online degree from a nutrition program is a fantastic choice, one of the most important aspects for a student to strive for in college is to be healthy. It is important to take care of yourself and to watch your well-being.

Hopefully you do not experience these feelings of discomfort all too often. If they are frequent and persistent, then you should probably see a professional. However, here are some tips that will prevent heartburn (hopefully) from occurring while you are exercising.

First thing’s first– watch what and when you eat.

Do not work out too soon after you have had a meal. How much you ate during that last meal is also very important. Your meal prior to exercising should be small so that there will be less pressure between the stomach and the esophagus. Also, you should be avoiding any acidic foods during that last meal that you have before you exercise and you should be avoiding having coffee, tea, or soda too close to your work out. Speaking of liquids…

To avoid heartburn, have water to replenish your thirst over other sports drinks like Gatorade or Powerade. You could also take a DGL (deglycyrrhizinated licorice) tablet about twenty minutes before you eat your last meal prior to exercising. What does it do? Well, DGL will allow help your stomach out by coating and smoothing the lining of the stomach. Another tip is to chew gum while you exercise. Chewing gum will help get your mind off of things, keep your brain cells churning, and prevent you from feeling like you are getting dehydrated.

Of course, you should take an antacid with you to the gym and have one at the first sign of any heartburn.

I know that a lot of these tips are fairly obvious and that people who do not experience heartburn should be following the eating tips as well, but these are a few specific ideas that should prevent heartburn from occurring.

I currently work at a very popular Mexican restaurant and am tempted daily with the food I am surrounded by. Since I work almost 40 hours I have struggled to get to the gym on a consistent basis. I figured the first step I could take to looking and feeling the way I want is by eating more healthfully. Yogurt, cheese sticks, nutri-grain bars and some fruit are what I’ve been eating for breakfast. Eating breakfast is extremely key because it gets your metabolism working for the day. This helps me because I primarily work in the morning, and we take our lunch break an hour before our store opens since we open a little late. Everyone eats the food in the store. Instead of getting a burrito bowl (you figure out where I work yet?), since I’ve already eaten breakfast I can get some chips and tomato salsa or get a small cheese quesadilla with a little bit of chicken on it. On top of that, drinking some water to wash it down helps ensure that I stay full.

I also decided to buy some healthy snacks to munch on in between meals. Cheese-its or some type of cracker will do. Some fruit cups or applesauce and even some fig newtons would be a good snack to have if you get a little hungry. Then for dinner salad or some sort of green is always best to have with your meal. Some chicken or a little bit of meat with some rice and some water is actually quite tasty if you add the right seasonings in moderation.

If you take everything that I’ve done in the past month plus WALK! You could lose 3 inches around your waist and get a little bit of toning like I did! I didn’t realize it till I noticed how many inches I lost, but a nice brisk walk in the city isn’t half bad. It is still working out and you’re getting to where you need to go at the same time!