Real Men Wear Pink ~ NFL Breast Cancer Awareness Month

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The NFL will join the legions of organizations wearing pink this October for National Breast Cancer Awareness Month.

The campaign, “A Crucial Catch:  Annual Screening Saves Lives,” aims to bring awareness to women 40 and older about the importance of having an annual mammogram.

Throughout the month of October, NFL Breast Cancer Awareness games will be splashed with pink. Game balls and merchandise used during the games will be signed and auctioned off at NFL/Auction.com to benefit the American Cancer Society.

Items featured include:

  • Game balls with pink ribbon decals used for every down
  • Players wearing pink cleats, wristbands, gloves, chin straps, sideline caps, helmet decals, eye shield decals, captains’ patches, sideline towels and quarterback towels
  • Pink coins used for the coin toss
  • Pink sideline caps for coaches and sideline personnel and pink ribbon pins for coaches and team executives
  • Officials wearing caps with pink ribbons, pink wristbands and pins and using pink whistles
  • On-field pink ribbon stencils and A Crucial Catch wall banners
  • Pink goal-post padding in end zones
  • A Crucial Catch pink glow necklaces for all fans attending the Bears-Giants game on October 3rd

According to the website BreastCancer.org, and estimated 39,840 women in the U.S. will die from breast cancer this year. A decrease in the number of annual deaths since 1991 has been attributed to treatment advances, earlier detection through screening and increased awareness.

Fans may visit www.NFL.com/pink to learn more about the campaign.
Article first published as The NFL’s “Crucial Catch”: Real Men Wear Pink for Breast Cancer Awareness Month on Technorati.com

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The New Super-food ~ Hybrid Fruit

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By Stacey Colino for Live Right Live Well

Hybrid Fruit: The New Super-food

Plumcots? Broccoflower? No, these foods aren’t from a cartoon funny farm. They’re hybrid fruits and vegetables, and they’re all the rage these days as plant specialists crossbreed plums with apricots, broccoli with cauliflower, and much more to produce hybrid super-foods.

In some instances, the new hybrids were developed to better resist pests and diseases than their parents. In others, breeders “are finding ways to naturally combine the best nutritional and sensory characteristics of two different fruits or vegetables,” explains food scientist Alfred Bushway, a spokesperson for the Institute of Food Technologists. “The results often have increased levels of phytochemicals [health-promoting plant substances] and nutrients.”

So what are some of the hottest hybrid super-foods appearing at farmers’ markets and grocery stores? Here’s the inside scoop:

Plumcot
With a ratio of 75 percent plum to 25 percent apricot, these smooth-skinned fruits are very sweet — much sweeter than apricots. (By contrast, their cousins, the apriums, have a higher percentage of apricot than plum, which makes them look and taste more like apricots, notes University of Maine professor of food science and human nutrition Mary Ellen Camire.) Several varieties of plumcots exist nowadays, so you’ll find them with skin ranging from green to purple and flesh in the yellow-orange-red spectrum.

Why it’s good for you: It’s high in vitamin C, potassium, anthocyanins, lycopene, lutein and other phytochemicals.

Broccolini
A mix of broccoli and Chinese kale, broccolini has thinner, more tender stalks than regular broccoli and “a slightly milder, sweeter flavor than either broccoli or Chinese kale,” says Camire.

Why it’s good for you: Loaded with vitamins C, K, folate and beta carotene, broccolini is also a rich source of health-promoting phytochemicals, including sulforaphane, lutein and quercetin.

Tangelo
The result of cross-breeding tangerines with pomelos (a type of grapefruit), the tangelo is about the size of a large orange but “with more of a tangerine taste,” Camire says, since “the bitter compounds of grapefruit have been bred out.”

Why it’s good for you: It’s a good, juicy source of vitamin C with an even higher content of dietary flavonols (another type of phytochemical) than its parents have, Bushway says.

Broccoflower
It’s just what it sounds like — a cross between broccoli and cauliflower. A broccoflower looks like a light green cauliflower and offers a milder, less bitter flavor than is found in either of its parents.

Why it’s good for you: A good source of vitamin C, folic acid and beta carotene, the broccoflower is also high in antioxidant phytochemicals like sulforaphane, lutein and quercetin.

Nectaplum
Yep, it’s part nectarine, part plum — and totally sweet, juicy and delicious. Though these hybrids look more like nectarines than plums, “they tend to be much sweeter and have higher sugar content than either parent,” Camire says.

Why it’s good for you: Like its parents, this variety contains vitamin C, potassium and beta carotene.

If you’re feeling uncertain about trying hybrid fruits and vegetables, don’t. This produce is bred to please and often includes the very best qualities of both parents, Camire says. Plus, “there are a lot of health and nutritional advantages to having a variety of fruits and vegetables in your diet,” she says, and “these hybrids are a good way to get that.”

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

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5 Simple Things You Can Do To Nurture Yourself

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Nurture. As parents, when we think of the term “nurture”, it evokes a great sense of responsibility. We take our role as parents very seriously but, ironically, many of us stop short of nurturing the most important piece of our children’s growth. Ourselves.

For some parents, the question, “How do you nurture yourself?”, evokes feelings of guilt. There seems to be a disconnect in our minds between what it means to be a good parent and what it means to take care of ourselves. The fact is, a parent who takes time to nurture their own well-being not only has more to give, but sets the tone and example for how their children, and the family as a whole, will take care of themselves.

Are you nurturing your own sense of well-being? Or, are you so frazzled you have absolutely no idea where you would begin?

To help you get started, I’ve listed five simple things I do to nurture myself:

1. Schedule An Appointment with Yourself

Exercise is the most important piece of my sanity. The other day I was bemoaning a week’s worth of missed morning runs and yoga classes because of my crazy schedule.  When my husband asked why I didn’t just put a recurring appointment in my calendar, it occurred to me that if I schedule an appointment with myself each day, I would have to justify rescheduling or canceling it. Now when I look at my calendar I can decide where the priority is and, if I need to, I can reschedule my appointment with myself! Either way, that appointment is important and it deserves a place on my daily calendar.

2. Invest in A Really Great Water Bottle

A large percentage of the human body is made up of water, so it only makes sense that drinking water isn’t just good for you, but can make you feel pretty darn good. It might seem silly, but I have found that if I really like a water bottle I am more likely to keep it full and with me throughout the day. When you buy a water bottle consider things like the size, shape, and how the spout works.

3. Buy Fresh Flowers Once A week

I have to admit, my Scottish upbringing made this a hard one for me at first. On the surface, buying fresh cut flowers that will eventually die seems wasteful, but flowers make me smile. People who smile are happier and there is even a study that proves flowers can improve your emotional health. Whenever possible I buy the Star Gazer Lillies, their fragrance is so powerful that I can smell them the minute I walk in the door to my house, and that makes me smile…

4. Make Your Bed

It’s the simple things that impact us the most. No matter how chaotic the day gets, if you make your bed you have at least accomplished something! For whatever reason, I feel a sense of calm when the beds are made. In our house, breakfast is only served to those who have made their bed and have their shoes on.  For some people a clean sink, a clear desktop, or an orderly closet might take the place of a made bed. Whatever works for you, be consistent!

5. Always Have A Goal or Future Plan

Happiness. A sense of purpose. Motivation. Positivity. All of these things are bolstered when you have something to look forward to. Whether it is a fitness goal, a professional goal, or a planned vacation, make sure that you always have something to look forward to.

How do you nurture yourself?

This article was first published as Responsible Parents Model Healthy Self Care on Technorati.com

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Get Outside! Quick and Crafty Fall Activities

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By Heather Mann for Ideas That Spark

Fall is such a great time to get outside and enjoy nature with your kids — and you don’t have to spend one penny or devote an entire day to do it. Just power down, leave your phone at home and enjoy an hour of crafty fall outdoor activities together.

1. Outdoor Treasure Hunt
Go on a nature walk and collect materials for various projects. Give each person a paper bag and have them pick up any treasures they find: rocks, leaves, acorns, pinecones and so on. When you get home, spread out your treasures on a square of sidewalk to share with each other. Keep them in a special “treasure” box and use them for the following outdoor activities:

2. Back to Nature Tic-tac-toe
Collect two sets of like items, such as acorns, pine cones, rocks (at least five of each per set) to use as game pieces for an outdoor version of tic-tac-toe. Play by drawing a game board on the ground with sidewalk chalk.

3. Funny Fall Faces
Draw a circle on the ground with chalk and create a funny face using your natural treasures. Rocks become eyes, leaves become hair, etc. You can vote on the best one or take photos to hang on the fridge.

4. DIY Fall Decorations
Create wreaths, garlands and swags with objects you find in nature. Tie branch clippings together into a round or square wreath formation with extra twine or yarn from your junk drawer. Embellish with brightly colored leaves or fall flowers secured with twist ties or floral wire. Hang your fall family craft projects outside on your fence or front door.  Compost them later in the year, when they start looking shabby.

You don’t need much to have a great time together outside this fall. Just grab a sweater and go!

Heather Mann is the mother of three little
boys and a daily blogger at DollarStoreCrafts.com, where she shares hip craft
ideas using frugal materials.

Copyright © 2010 Studio One Networks. All rights reserved.

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No More Knee Problems

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By Eric Butterman for Live Right Live Well

Whether they’re crunching and crackling, or buckling when they should bend, knees seem to reach their expiration date faster than does skim milk. If your knees feel older than you are, the culprit may likely be found between the hours of 9 a.m. and 5 p.m., according to Erik Moen, a physical therapist and founder of Corpore Sano Physical Therapy in Kenmore, Wash. “Many people are at a computer for work, and all that time sitting makes you lose strength in the hip gluteus medius,” says Moen. He explains that this crucial muscle stabilizes your leg from your hip to your knee, and if you don’t keep them strong, your knees will weaken over time.

Another major knee problem can actually come from being too active — if it’s the wrong activity. Your knees are coated with cartilage, which provides a cushion when you move. “But there’s only so much [cartilage] available for a lifetime,” says Moen. “Once it’s gone, it’s gone. Activities such as running for long distances every day or jumping too much can eventually wear it thin.”

While you can’t quit your job or restore the cartilage already lost, there are steps you can take to minimize further damage and maximize knee health as you grow older:

1. Get off Your Feet
Running is a knee killer, and even walking can do slight damage. But that doesn’t necessarily mean it’s time to retire your sneakers. Instead, diversify. “Biking or doing another exercise with less impact every other workout will allow your knees to repair the damage,” says Moen. Remember, you don’t want to stop doing cardio, because excess weight gain can put stress on the knees as well.

2. Positive Posture
When posture is out of alignment, it causes your body to shift weight to the knees at an unhealthy angle. You want your hips to sit over your knees, but that can only happen by training the rest of your body not to hunch. A top exercise to improve posture is the wall sit: Begin by putting yourself in a seated position against the wall; then flatten your lower back, then mid-back, then your head against the wall. Pull your arms back to complete the movement. Hold for as long as you can while maintaining good form.

3. Get a Lift
Sideline leg lifts will improve the aforementioned gluteus medius. Lie on your side with your knees slightly bent, then elevate your top leg 12 to 15 inches past horizontal. Three sets of 12 reps is optimal. Remember to work out both legs.

4. Don’t Ignore Pain
“Listen to your
knees,” says Moen. “Serious knee problems don’t usually start overnight — they
fester.” So if you’re experiencing knee pain, especially if it’s intolerable,
then you need to figure out why you’re having it. Better a doctor’s appointment
now than a knee replacement later!

Eric Butterman Eric Butterman has written health
articles for more than 20 publications, including Glamour, Men’s
Fitness and Shape.

Copyright © 2010 Studio One Networks. All rights reserved.

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Is Tap Water Better?

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By Michael Castleman for Live Right Live Well

What’s in that bottle of water you just bought? Ads suggest it’s pure H2O, implying that it’s less contaminated by pollutants than what flows from the tap. But recent tests commissioned by the Environmental Working Group (EWG), a nonprofit environmental organization based in Washington, D.C., show that 10 bestselling brands of bottled water contained “a surprising array of chemical contaminants…at levels no different from those found in tap water.”

The International Bottled Water Association countered that the EWG’s report contained “false claims and exaggerations” and maintains that bottled water meets federal standards for drinking water quality.

So what’s a water drinker to do? Get the facts and then decide for yourself.

Fact No. 1: An estimated 45 percent of bottled water comes from ordinary municipal water supplies.
Many bottlers begin with municipal water, filter it and label their product as “purified” water. “Spring” water must come from an underground spring. “Mineral” water must come from an underground source and contain at least 250 parts per million of total dissolved minerals. “Artesian” water must come from a well that taps into an aquifer.

While all this may sound good, keep in mind that all municipal water supplies are filtered, and many come from springs or aquifers and contain enough minerals to be called mineral water. If you’re curious where your bottled water comes from, check the label, visit the company’s Web site or call their 800 number to ask.

Fact No. 2: Bottled water is less regulated than tap water. The Environmental Protection Agency (EPA) regulates tap water and requires municipal water systems to test annually for contaminants and publish the results. The Food and Drug Administration (FDA) regulates bottled water but has no testing or publication requirement and rarely inspects bottled water plants. “In other words, consumers have to take bottlers’ word for the purity of their products,” says Nneka Leiba, co-author of the EWG report.

If you’d like to view the latest test results for the water that flows from your tap, contact your municipal water supplier to ask for a copy. You can also have your water tested — which may not be a bad idea if you live in an older home, since old pipes can sometimes add contaminants to your water. The EPA’s Safe Drinking Water Hotline (800-426-4791) can provide the names of reputable laboratories.

Fact No. 3: Chemicals may leach from plastic bottles into bottled water.
This is controversial. Some experts say there is little, if anything, to worry about. But several studies, show that chemicals from plastic bottles leach into bottled water, notably formaldehyde, acetaldehyde and acetone. The EWG recommends storing water in stainless steel bottles, not plastic.

Fact No. 4: Home water filters are cheaper than bottled water.
OK, so maybe you don’t like the taste of the tap water in your area, or the test results reported to the EPA were less than stellar. Water filters can help at a fraction of the cost of bottled water. Just keep in mind that home filters must be cleaned and serviced regularly, otherwise the contaminants they trap might be reintroduced into your water.

Fact No. 5: Plastic bottles are bad for the planet.
Americans drink nine billion gallons of bottled water a year, packaged in the equivalent of about 35 billion one-liter plastic bottles. It takes a great deal of energy to manufacture those bottles, says Allen Herskowitz, a senior scientist with the Natural Resources Defense Council. It takes even more energy to fill those bottles and ship them, often thousands of miles, to market. In the end, the vast majority of empty water bottles end up in landfills.

So give some thought before you buy your next bottle of water. Some people like the convenience, especially when they’re out and about. Others prefer the taste. But if your primary concern is purity, you might do just as well turning on the tap.

Michael Castleman Michael Castleman has been called “one of the nation’s leading health writers” (Library Journal). He is the author of 11 consumer health books and more than 1,500 health articles for magazines and the Web.

Copyright © 2010 Studio One Networks. All rights reserved.

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Measuring BMI ~ Are You Fit or Fat?

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By Michael Castleman for Live Right Live Well

It’s hard to resist quick-and-dirty medical tests. After all, they’re fast, easy, cheap and noninvasive. The only problem is that their accuracy is limited. For the past several decades, the standard quick-and-dirty test for obesity has been the Body Mass Index (BMI): Multiply your weight in pounds by 703, and divide the result by the square of your height in inches. A normal BMI is 18.5 to 25; anything over that means you’re overweight. Sure it’s easy — all you need is a calculator — but is it accurate?

Flaws in the Formula
More and more, experts are acknowledging the limitations of the BMI formula. These include:

Athletic conditioning Since muscle weighs more than fat, ultra-fit athletes with lots of muscle and very little body fat can get BMI scores in the “overweight” category even though they’re fitter than the average person.

Age As you get older, muscle tends to get replaced by fat, which can cause BMI scores to skew low and understate your fat-related health risks.

Gender Women naturally carry more body fat than men, which can skew BMI scores low, understating a woman’s fat-related health risks.

Fat distribution Most important, BMI says nothing about where your fat is located. Research shows that people with a lot of abdominal fat (aka pot belly or apple shape) have a greater risk of diabetes, high cholesterol, high blood pressure and heart disease than people who collect fat on their hips, thighs and buttocks (aka pear shape).

Two people with the same BMI, one shaped like an apple, the other shaped like a pear, the apple-shaped person will have a higher risk of heart attack, even though their BMIs are identical.

Better than BMI
Given the limitations of the BMI formula, what’s the best way to determine whether you’re fit or fat?

Hydrostatic weighing This is the gold standard. Using special equipment, you’re weighed while completely submerged under water. The drawback: Hydrostatic weighing is rarely available outside of research institutions.

DEXA (dual energy X-ray absorptiometry) DEXA is the special X-ray used to determine bone density and osteoporosis. It can also be used to estimate body fat. But it requires very expensive equipment and trained technicians.

Bioelectrical impedance analysis This test passes a tiny, safe electrical current through the body. Until recently, this method required expensive equipment and a trained technician. Now, some health clubs offer it, and home test kits have become available, but their reliability is not entirely clear.

Skinfold measurement A tweezer-like caliper is used to measure folds of skin (and the underlying fat) at several places around the body. Like BMI, this test is quick — but somewhat dirty. For the most accurate results, have it done by a trained doctor, nurse or technician.

Waist circumference This test doesn’t measure body fat, but it does provide an indication of your risk of fat-related health conditions. Simply measure your waist at the navel.  “Risk of diabetes, high blood pressure and heart disease begins to rise with a waist measurement above 31 inches in women and 37 inches in men,” explains Harvey Simon, M.D., an associate professor of medicine at Harvard Medical School. “Measurements above 35 inches in women and 40 inches in men are in the danger zone.”

Waist-to-hip ratio This test is almost as quick as waist circumference, but less dirty. Divide your waist measurement by your hip measurement. In women, a waist measurement that’s more than 80 percent of your hips signals too much abdominal fat and an increased risk for health problems associated with obesity. In men, the figure is 95 percent (because men have narrower hips).

The Bottom Line
Today, BMI continues to play a key role in physicians’ diagnoses of obesity. However, more doctors are complementing it with other tests. “Personally, I now pay more attention to waist measurement than BMI,” says Dr. Simon. Adds Arya M. Sharma, M.D., a professor of medicine at McMaster University School of Medicine in Hamilton, Ontario: “Not long ago, doctors put people on scales and measured their heights to calculate BMI and their risk of cardiovascular disease. Now we know they should forget the scale and take out a tape measure.”

Michael Castleman

Michael Castleman has been called “one of the nation’s leading health writers” (Library Journal). He is the author of 11 consumer health books and more than 1,500 health articles for magazines and the Web.

Copyright © 2010 Studio One Networks. All rights reserved.

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The Whole Scoop on Whole Grains

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By Stacey Colino for Live Right Live Well

Whether they’re served warm or cold, whole grains are heating up grocery store shelves and restaurant menus with offerings ranging from pastas, cereals and breads to crackers, snack foods and even frozen entrees. “Whole grains are the food of the minute because they involve less tampering with the food and getting the maximum nutrition from it,” says registered dietitian Keith Ayoob, an associate professor at the Albert Einstein College of Medicine in New York and author of The Uncle Sam Diet. “As the whole-foods concept explodes, it’s easier than ever to get whole grains.”

Yet the average person in the U.S. eats less than one serving of whole grains per day, even though experts recommend at least three servings of whole grains each day and that at least half of your total grain intake be whole-grain. Why? Consuming a diet that’s rich in whole grains has been linked to a reduced risk of high cholesterol, type 2 diabetes, heart disease, stroke, obesity and a variety of cancers.

Getting the Whole Thing

“A whole grain consists of the entire seed of the plant — the bran (which is the outer coating of the kernel), the endosperm (or middle layer) and the germ (which is the inner layer),” explains Lisa Hark, Ph.D., a registered dietitian and nutrition consultant in Philadelphia and co-author of The Whole Grain Diet Miracle and Nutrition for Life. Besides containing good-for-you fiber, whole grains also provide healthy oils, health-promoting phytochemicals, vitamins (such as A, E and several B’s) and minerals (like magnesium, iron, calcium and selenium).

Unfortunately, when it comes to packaged foods, it’s often hard to get the whole truth about what’s really in them. That’s beginning to change thanks to the Whole Grains Council. Now, if a product bears the basic black-and-gold whole-grain stamp, you’ll know it contains at least 8 grams (half a serving) of whole grains. If a product bears the “100%” stamp, all the grains in the product are indeed whole grain, and each serving contains 16 grams or more of whole grains. You can also find out what’s in a packaged food by reading the nutrition label: If the ingredient list has whole wheat, whole oats, whole rye or another “whole” grain listed as the first ingredient, you’ll know you’re getting the good stuff, says Ayoob.

Beyond Whole Wheat

While there’s a whole lot of whole wheat out there, you’d be cheating yourself if you didn’t explore the wider world of whole grains. Consider:

Barley One of the oldest grains in history, barley is a fiber-rich, nutrient-dense whole grain, says Hark. Pearled barley is delicious in soups and salads, whereas cracked barley or barley flakes can be used for hot cereals or in such baked goods as biscuits, pancakes and breads.

Brown rice With far more fiber, protein, vitamins and minerals than its pale sibling (white rice), brown rice can be used in soups, side dishes or rice pudding, or as the base for a tasty stir-fry with veggies and meat.

Buckwheat Buckwheat noodles (aka soba noodles) can be used in soups and pasta dishes, while buckwheat flour can be used to make hearty pancakes, breads and muffins. “Because it is not actually a variety of wheat [it’s another type of plant altogether], people who are allergic to gluten can have buckwheat,” says Hark.

Cracked wheat Made of raw whole-wheat berries, cracked wheat can be used in pilafs and salads.

Kamut A distant cousin to wheat, kamut contains 20 to 40 percent more protein, vitamins and minerals than wheat does, notes Hark, and it has a naturally sweet, buttery flavor. Try it as a hot cereal with milk, vanilla and raisins, combine it with rice or another whole grain in a side dish, or look for kamut pastas and breads.

Oats Opt for whole oats or steel-cut oats (aka Irish oats), both of which involve minimal processing. Use oats as a terrific hot breakfast cereal or as an ingredient in hearty bread.

Quinoa Native to South America, quinoa is one of the most nutritious grains around. It is a high-protein grain that makes a delicious alternative to oatmeal for breakfast. Or you can use it in a pilaf or rice dish, suggests Ayoob. Also look for quinoa pasta — a great choice for those who must go gluten-free.

So try to include more whole grains in your life. Just make sure you’re swapping processed grains for whole grains, not simply adding whole grains to your current diet. (Otherwise, you could set yourself up for a calorie overload.) By including more whole grains in your meals, you’ll keep your taste buds happy and boost your health along the way.

Stacey Colino Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Copyright © 2010 Studio One Networks. All rights reserved.

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Eggs for Weight Loss

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Being a self-proclaimed health nut and busy mother of three , I am someone who is always looking for a high protein snack , I have found that eggs appeal to nearly everyone and I tend to enjoy them quite often! With so many recipes and ways to cook them , they rarely fall on that list of ‘things I’ll never eat again’.  Eggs are easy to eat, not too messy and great food for on-the-go eating (I know most of us are looking for healthy on the go snacks!).

In fact, eggs are a great source of protein that contains ALL of the essential amino acids that our body needs to build and repair muscle! To enjoy all of the benefits of the egg, it is important to eat the entire egg (yolk included) . If available, organic, cage-free eggs are the best choice.Many of my clients use eggs as a weight loss snack,so let me share with you the simple 3-step method for cooking the perfect hard-boiled egg that I share with my clients. 

3 EASY STEPS TO A PERFECT HARDBOILED EGG!

Below you will find a recipe to make the perfect HARD-BOILED EGGS. You may not need this recipe if your boiled eggs turn out perfect every time and you’ve never have a problem with the membrane sticking to the white of the egg. However,  if you are like me, you’ve tried  many times and only occasionally got it right… the recipe below will ensure you have EASY TO PEEL eggs every time!!

RECIPE FOR PERFECT HARDBOILED EGGS

  1. Start by placing the eggs in a pot of COLD water Be sure there is a minimum of an inch of water above the top of each egg. The idea is to stabilize the temperature between the water and eggs.
  2. Place the pot with the eggs and water over high heat until the water comes to a full boil . After the water is boiling steadily, immediately take the pot off of the heat and cover with a tight-fitting lid . The eggs will continue to cook from the heat of the water.
  3. Let the eggs sit in the pan in the hot water for 12 minutes for medium eggs, 15 minutes for large eggs and 18 minutes for extra large eggs. USE A TIMER! After your timer goes off, drain water and replace with ice cold water. Let the temperature between water and eggs stalilize again and you’ll have the perfect BOILED EGGS! Now, enjoy your healthy snack and give yourself a pat on the back for cooking the perfect, incredible, edible, weight loss snack!

As a final note, I have been noticing, on many weight loss blogs, that there are concerns about regular consumption of eggs. Studies have shown that daily consumption of eggs will not cause an elevation of cholesterol or heart disease risk. Most cholesterol problems can be linked to excess carbohydrate intake rather than excess cholesterol consumption. So, go ahead, enjoy your eggs!

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Is Boot Camp for You?

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By Karen Asp for Live Right Live Well

With swimsuit season fast approaching, you’re looking for a quick way to shape up. The trouble is, motivation isn’t your strong suit. The solution? Sign up for a boot camp class. Although boot camps have been around for several years, they’re now hotter than ever. In fact, the American Council on Exercise lists boot camp classes among the top fitness trends in 2009. So what’s behind their popularity?

Mega Calorie-burn
For starters, there’s the calorie burn. Boot camp classes incorporate body-weight exercises and cardiovascular intervals, which can be intense, thus boosting the burn. Body-weight exercises might include push-ups, squats and sit-ups, while cardio intervals could entail jumping jacks, squat thrusts, step climbing and running, says Stacy Berman, a New York City-based trainer and founder of Stacy’s Boot camp, an outdoor boot camp program. Put them all together, and you end up burning mega calories — 400 calories in a 40-minute boot camp workout, according to a study from the University of Wisconsin-La Crosse. Do an hour long boot camp workout, and you could toast a whopping 600 calories.

In his two years participating in Fort Wayne Adventure Boot Camp in Indiana, landscaper Bill Hoot dropped 70 pounds. “I was 250 pounds and knew I had to lose weight,” says Hoot, “so when I saw a flier for a boot camp class, I thought it sounded like fun.” An added bonus: Hoot lowered his blood pressure and cholesterol levels so much that he’s no longer taking cholesterol-lowering medications.

Mega Muscle
In addition to improving cardiovascular fitness, boot camps also increase muscular strength, which is crucial if you’re tight on time. “Many people have trouble fitting in strength training and aerobic workouts,” Berman says. “Yet with boot camp, you do both in one workout,” which is a great two-for-one deal.

Mega Fun
Finally, boot camp workouts are just plain fun. “Boot camp workouts offer variety, which makes exercising more enjoyable and could help you stay committed to exercise,” says John Porcari, Ph.D., professor of exercise science and sports science at the University of Wisconsin-La Crosse, and lead author of the study mentioned above.

Finding the Best Boot Camp
Although boot camps attract men and women of all ages and fitness levels, they’re not for everybody. If you’re at high risk for cardiovascular disease, it’s important to get approval from your physician before partaking in a high-intensity workout, advises Porcari. If you have orthopedic problems like knee or back issues, you should also be careful, as many boot camp moves involve impact, which could exacerbate your problems. And if you’re new to exercise, you may want to hold off on boot camp until you’ve gained some aerobic fitness and strength.

Otherwise, do your homework and talk with the instructor, as no two boot camps are the same. Tips for finding the best boot camp for you:

1. Ask for referrals or sit in on a workout to see if you like the class and instructor, recommends Berman. Some instructors are drill sergeants who employ the no-pain-no-gain philosophy, which is never good.

2. Find out if the boot camp provides a good balance of cardiovascular fitness and strength training, which is ideal for getting in good overall shape.

3. Ask about class size. Berman likes classes of no more than 12 to 15 people, as that allows her to pay attention to everybody and recommend modifications where necessary.

4. Consider the length and focus of the program. Boot camps run anywhere from three to eight weeks, and may even be targeted to specific populations like new moms, couples or brides-to-be, so look for one that fits your schedule and goals.

Then prepare to burn calories and build muscle. And don’t be surprised if you notice mental benefits as well. “In three weeks, you might go from doing one push-up to 10 push-ups, which can boost your confidence,” Berman says. “You’ll then wonder what else you can do in life that you didn’t think you could!”

Karen Asp

Karen Asp is a fitness/health writer who writes for numerous publications, including Fitness, Natural Health, Men’s Fitness, Prevention, Self, Shape and Women’s Health. Asp is also a certified personal trainer and group fitness instructor.

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