Per Serving: 362 calories; 21 g fat ( 3 g sat , 12 g mono ); 72 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 29 g protein; 5 g fiber; 386 mg sodium; 1002 mg potassium.
Nutrition Bonus: Selenium (67% daily value), Vitamin C (30% dv), Potassium (29% dv), Vitamin A (20% dv), Magnesium (18% dv), Excellent source of omega-3s
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 1 1/2 vegetable, 3 lean meat, 2 fat
Per serving: 345 calories; 8 g fat ( 2 g sat , 0 g mono ); 65 mg cholesterol; 44 g carbohydrates; 9 g added sugars; 30 g protein; 6 g fiber; 735 mg sodium; 376 mg potassium.
Nutrition Bonus: Vitamin A (41% daily value)
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 carbohydrate (other), 3 lean meat
Toning shoes have an unstable design—either a uniquely rounded sole or rounded pods built into the front and heel of the shoes and extra cushioning. This design deliberately forces you to struggle to maintain equilibrium with each step. They’re also about 4 to 7 ounces heavier than traditional running shoes.
The payoff? Their instability will supposedly make your leg muscles work harder and, along with the added weight, up your calorie burn.
It makes sense, which may explain why toning shoes are all the rage. But a pair of studies funded by the American Council on Exercise (ACE) and carried out by University of Wisconsin–La Crosse exercise physiologists found that none of the toning shoes tested (Skechers Shape-Ups, MBT, and Reebok EasyTone) performed any differently than regular running shoes.
In the studies, 24 physically active women, ages 19 to 27, each completed a dozen exercise trials in which they walked on a treadmill for five minutes wearing each type of shoe in random order. The result? “There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories, or improve muscle strength and tone,” ACE concluded."Click HERE for full article
Every hour or two that you’re at your desk or sitting in an airplane, boost your circulation by taking at least a five-minute break from sitting. Stand up, stretch, walk around, or climb stairs if possible.
Meanwhile, make the rest of your day active by moving around whenever you can. When you’re talking on the phone, for example, stand or pace. Pump out a few desk push-ups while you’re viewing a Web conference.Not only will you feel better physically, but the exercise can help you cope with stress and enhance your ability to concentrate, learn, and think creatively. Strive for at least 150 minutes of moderately intense activity like brisk walking every week."
Keep these tips in mind and see if you can incorporate them into your daily routine:
Time your meals based on their size. If you eat a large meal wait at least three hours before exercising. If you eat a small meal you should wait at least two hours before exercising.
Most people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you.