Hi, I am Dollie Gary, from Rochelle Park. I am a housewife as well as a nutrition specialist by profession. I love to spend free time reading articles about health and fitness.
Halloween is upon us, which means many of us have ghosts, ghouls, witches, and mummies on our minds during this scary holiday. However, I think I have an even scarier concept—my seven scary fast workout moves! These exercises all target different parts of the body and can be done in a nonstop circuit. Try doing each for 15 to 20 repetitions.
This workout is extremely efficient as it requires very little equipment and, if done back to back without much rest, your heart rate will be through the roof. The only thing scary about this workout is how great you’ll look when you’re done.
Skater lunge. Stand feet shoulder width apart. Step back with your right leg, dropping your right knee behind your left heel; then return to the start and alternate legs.
Alternating supine hamstring slide curls. Lay on your back on the floor, with your knees bent and a slide under each heel. Slide out your left heel till your leg is almost straight; then bring it back in and immediately do the same with the other leg. Keep alternating legs until you’ve completed the set.
Alternating bent over dumbbell rows. With a dumbbell in each hand, slide your hips back so your upper body is almost parallel to the ground. Slowly drag your left elbow up your left side as high as you can and then lower it back to the ground and then immediately do the same with the other side. Keep alternating until you’ve completed the set.
The Harley. Lying on the ground on your back, start with a dumbbell in each hand and your hips and arms up to the ceiling. Slowly bend your elbows and lower the dumbbells down on either side of your head as you lower your hips to the ground. Then raise the dumbbells back up as you raise your hips toward the ceiling.
Alternating jump lunges. Standing feet shoulder width apart, drop your right leg back down to the ground and explode up. Alternate sides. Keep jumping and alternating until you’ve completed the set.
Dumbbell curl press. Start in a standing position with your feet shoulder width apart, arms down your sides, with a dumbbell in each hand. Slowly curl both dumbbells up toward your shoulders, then press the dumbbells up toward the ceiling. Slowly do the same motion in reverse.
Twist plank. Get in pushup position with your hands flat on the floor, your toes on the floor, and your body in rigid plank. Slowly draw your right knee in towards your left shoulder and then return. Do the same on the other side and keep alternating until you’ve completed the set.
On November 3rd, we’ll “gain” an hour of sleep when Daylight Saving Time ends. Shifting the time by one hour doesn’t seem drastic—many people acclimate to the change within a day—but some do have trouble adjusting to the time difference. “Daylight Saving Time imposes a one-hour jet lag on millions of us at once,” says Benjamin Smarr, PhD, a sleep researcher at the University of California, Berkeley and Reverie sleep advisory board member. “It is followed by increased car accidents, sickness and frustration, as our body clocks rush to adjust to the new time imposed on us.”
Sleep experts say that it’s easier to adjust to the time change in the fall than in the spring, when we “lose” an hour of sleep. If you’re slow to adjust at either time, try these recommendations from sleep experts:
Gradually shift your bedtime
Ideal for: spring
You might not have issues when Daylight Saving Time ends, because it’s easy to stay up an hour past your bedtime. But when the clocks change in the spring, you’re expected to fall asleep an hour earlier than usual, which is difficult for many people. “I’m going to toss and turn in my bed and get frustrated, then get anxious that sleep will never come,” says sleep-disorders specialist Sue X. Ming, MD, PhD, professor of neurology at Rutgers New Jersey Medical School in Newark.
Instead of switching your bedtime by one hour, make the shift gradually over several days.
“Get ahead of the change by adjusting your schedule 15 minutes per day for the four days leading up to Daylight Saving Time,” Smarr says. “This will ensure there is no sudden transition.”
Try melatonin supplements
Ideal for: spring
Melatonin may help you reset your sleep-wake cycle in the spring. Take it two to five hours before bedtime, rather than waiting until you’re getting ready for sleep. You should only need a small dosage—0.3 to 0.5 mg—until you acclimate to the new time.
“[That’s about] how much your body naturally makes,” says Anil Rama, MD, medical director for Kaiser Permanente’s regional sleep medicine laboratory in San Jose, California. “The pharmacologic dosage is often 10 times or more greater and can range from three to five milligrams.”
Expose yourself to light
Ideal for: fall
Falling asleep may be easier at the conclusion of Daylight Saving Time, but waking up can be difficult for some, particularly if your alarm blares when it’s still dark outside. You can use light to help yourself get acclimated to the time change. “Try to have a bright environment when you wake up, not have everything dark,” says Anita Naik, DO, a pulmonologist and sleep medicine specialist with Pulmonary and Critical Care Associates of Baltimore. “That brief exposure, even to artificial light, can be helpful. Keep your environment bright and cheerful, to stimulate you.”
Take steps to expose yourself to extra early-morning light. “Try pulling up the blinds and opening your curtains the night before,” Smarr says, “to get the maximum morning light and help naturally start your day earlier.”
Watch what you eat
Ideal for: fall
When the days get shorter and the weather gets cooler, many of us enjoy eating more comforting, carb-heavy foods. This change in diet may make you feel sleepy sooner, when you should be staying up later. If you’re having trouble adjusting to the time change, cut back on carbs. “Protein-rich foods help promote alertness, while carbohydrate-rich foods help promote sleepiness,” Rama says.
Take a power nap
Ideal for: spring or fall
If you’re exhausted from the shift in time, it’s okay to nap, but keep it short. “A power nap, 30 minutes to an hour,” Ming says. “The best time to take a nap is your dip in the midday, [between 1:00 and 3:00] after lunch.”
Change your perspective, and you may be able to change your life. It’s a sentiment you’ve probably heard before; and even if not, it’s worth paying attention to. We are, after all, byproducts of our own environments, whether individual or collective.
This is also true of your own inner reality: After all, so much of that is created by your thoughts. Yet most of the time, this goes unnoticed, or at least uncontrolled. When you do take notice of it, and not only that, strive to take back control from your unconscious thought patterns (all by changing your POV), that’s when the real, life-changing magic happens. Keep reading for several small but nonetheless groundbreaking things you can do each day to help shift your mindset.
Get enough shut-eye. Getting the right amount of Zzz’s is crucial (most adults need a range of 7-9 hours a night). Plus, it has plenty of health benefits, whether physical or in terms of general wellness: Not only can it help you curb food cravings, ward off sickness, and reduce your risk of heart disease, it can also improve your mood.
In fact, according to Dr. Michael Grandner, director of the Sleep & Health Research Program and the Behavioral Sleep Medicine clinic at the University of Arizona, sleep is one of the best predictors of overall mood. “Poor sleep has been linked with mental health and overall mood for decades,” says Dr. Grandner. “Sleep also affects your mindset—healthy sleep might help you have more energy, optimism, and focus for the things that matter to you.”
“Healthy sleep can help improve brain function,” he continues. “This can impact not only your ability to focus and keep mentally balanced during the day, but it can also help you make healthy dietary choices, since it improves decision making and helps you keep perspective on your priorities; get more physical activity, because you have more energy and are more efficient with your time; and manage stress.”
Squeeze in a work out, no matter how quick it might be. If you’ve been paying attention, you already know that getting in a sweat session is a proven method to boost your mood. In fact, studies show that exercise is actually one of the most effective techniques to self-regulate one’s mood. It can serve to alleviate a negative mental state and improve a positive one by decreasing feelings of tension, depression, anger, and confusion.
That means that even if you don’t have time for a full-on workout, even going on a brisk walk around the block can help you shift your current POV. If you do have some time—say, at least 30 minutes carved out in your schedule—leave your phone behind, take a cup of tea with you, and go on a walk around the neighborhood. Walking has been shown to improve cognitive function; plus, it literally removes you from your physical environment and moves you into a new place. Why shouldn’t that bolster a change in your mental space, as well?
Start—and keep—a gratitude practice. Whether you want to keep a gratitude journal, or simply make a list every day, starting a “gratitude practice” has a surprising amount of health benefits. Research shows that expressing gratitude can improve physical and psychological health, cultivating things like better sleep, self-esteem, and resilience. Not only that, but according to a 2014 study published in the journal Emotion, it can also help people to develop friendships and build stronger social bonds.
So what exactly do we mean by gratitude practice? You can start yours by writing down at least three things you’re grateful for every day—preferably each morning. This way, you’re cultivating a regular, consistent pattern of expressing thankfulness for a multitude of blessings in your life (large or small), and ultimately feeling happier overall.
Tweak your inner self-talk. This can be as simple as tweaking a few words when mentally—or literally—ticking tasks off your daily to-do list. Instead of saying, “I have to go to the gym today,” or “I should really remember to drink more water,” change your statements to favor more empowered language, like these positive affirmations: “I get to work out today, because I know how good my body is going to feel after!” and “I choose to hydrate more regularly, today and every day, because I want to prioritize my health.”
Changing your inner self-talk can change the way you carry yourself, feel about yourself, and the way you move through the world.
After you’ve just had a lovely happy hour with friends, it can be really hard to start back in on that work assignment you didn’t finish at the office. It’s also extremely easy to put off your workout when Netflix has at least three different romantic comedies you haven’t watched yet. What’s another day?
Lawrence Needleman, PhD, a psychologist at The Ohio State University Wexner Medical Center, says that procrastination is that set of behaviors we engage in when we want to stay comfortable and avoid hard work. “We wait to feel motivation instead of following through the activities because the outcome of doing so is consistent with your larger goals and values,” he says. “Or, we generate ‘reasons’ or excuses for not doing the task—that might sound very reasonable, but really are avoidance.”
When you start pushing off a task, like cleaning your closet or meal prepping for the week, Needleman says the first step is to recognize that nudge-from-mind. “Sincerely thank your mind for trying to help you feel more comfortable; say, ‘Thanks but no thanks,’” he says.
Feeling a little uncomfortable is okay; with overcoming procrastination, it’s sort of the goal. It’s time to embrace those feelings of dread and learn to get more done. Consider this your expert-backed, anti-procrastination toolkit.
Block off the time(s). If you’re too vague about when something needs to be done—calling your great aunt “sometime in June,” getting passports “before our fall trip”—you might wait until the 11th hour. If you’re too ambitious, you might miss the window because your schedule is easy to fill. “Take a realistic look at your schedule and block off time to work on the item or project,” says psychologist Cheryl Carmin, PhD. Then, make the plans fixed; don’t allow changes.
Be willing to start the task while dreading it, feeling anxious or tired. Needleman says a lot of people wait to feel inspired, motivated or excited about a project or challenge before diving in. Unfortunately, that feeling may never come. “Be willing to start the task while feeling anxious, unenergetic or dreading it, or while your mind is generating excuses for avoiding or delaying,” he says. “You don’t need to wait until you convince your mind to start the task; that might be an unwinnable battle. Instead, you can ‘choose’ to let go of that struggle and just start.” Often behavior comes before motivation, Needleman promises. “Once you get started, you often will gain momentum and feel more energized.”
Challenge your excuses. Sometimes, it’s a big project where you usually need a lot of time to prepare, like a far-out work deadline or training for a half-marathon; it’s easy to delay tasks you won’t have to deal with tomorrow. Needleman says to focus on why you’re doing what you’re doing, not the task itself. Sometimes, the “why” is the true motivator. “If an excuse for delaying is ‘I work best under pressure,’ consider the costs—like stress, errors—of waiting until the last minute,” says Needleman. “Try an experiment where you start early, and actually see which way works better.” You might be surprised, and discover that your desire to procrastinate has deceived you.
Set a 15-minute contract with yourself. If you are trying to work on a lengthy, time-intensive task, like cleaning a super-messy garage or writing a 10-page end-of-semester assignment, make a contract with yourself to get started— albeit, for a short time. “Use a 15-minute rule,” says Needleman. “‘All I have to do is spend 15 minutes on this, and then I can decide to stop if I want.’” If the first 15 minutes goes okay and you’re starting to pick up steam, re-up for another 15 minutes, he says. Keep going until you’re truly tired, mentally and physically.
Not every task has to benefit you. But saying no to some tasks that aren’t in line with your values can free up more energy and calendar space to work on challenges that are, so you don’t end up delaying your personal projects and goals in the service of others. You deserve to prioritize yourself, not just others.
Morning exercise is a great way to start the day. But while there are some people that open their eyes completely awake and ready to tackle their morning, for many of us, waking up is a constant battle with the snooze button. And if you don’t fall under the “morning person” umbrella, getting up early to hit the gym or go for a run can seem next to impossible.
But it doesn’t have to be! With a few small changes, anyone can make morning exercise a habit—even if you’re not a morning person.
Why Exercise In The Morning?
There are a host of benefits to working out in the morning—including that the earlier in the day you exercise, the more likely it is you’ll actually do it. As the day goes on, it can be easy to find excuses to skip a workout. “You might be fatigued at the end of the day or the day might run long because things happen and all of a sudden you have no time to [work out],” says celebrity trainer and Fitbit Ambassador Harley Pasternak. “And it’s an excuse for you not to do it sometimes when you leave it till the end of the day.”
But if you schedule your workout for first thing in the morning, it’s done before you run into any obstacles during the day (like a long day at work or spontaneous plans with your friends) that can keep you from working out. “If you have a very busy schedule, there’s no excuse [to skip a workout] if you take care of your fitness before the day begins,” says Pasternak.
And not only does morning exercise help you get your fitness needs out of the way early, but it can also help boost energy, increase focus and concentration, and improve mood—all of which will set you up for a happier, healthier, and more successful day.
Tips To Get Up And Get Working Out
Clearly, there are some major benefits to AM workouts. But if you struggle to get going in the morning, how can you make morning exercise a habit?
Practice good sleep hygiene. Successfully working out in the morning actually starts the night before. “Working on your quantity and quality of sleep will help,” says Pasternak.
Plan ahead. The best time to plan your morning workout is not when your alarm goes off in the morning. If you want to make exercise a regular part of your morning routine, you need to plan ahead. “You should know: What is my plan? How many days of the week am I going to be active?” says Pasternak. “Am I going to do resistance exercise every day? If so, how am I going to split up my body parts? Am I going to walk every single morning, and if so, how many steps and how do I build on that?”
Planning out how, where, and when you’re going to exercise in advance will give you less to think about in the morning—which will make it easier to roll out of bed and get to your workout.
Make it as easy as possible to get up and go. If you have to jump through a bunch of hoops to exercise in the morning, the less likely it is that you’ll actually get up and work out. So, if you want to increase the likelihood of working out in the morning, you need to make it as easy as possible to get up and get moving.
Lay your workout clothes out the night before. Set your coffee maker on a timer so you have a fresh cup of coffee as soon as you get up. If you’re doing an at-home workout, have the video queued up and ready to go.
The point is, if you already find it challenging to wake up and exercise right away, you need to remove as many other challenges as possible in order to make it a habit.
Start small. You might be tempted to be ambitious with your morning workouts. But if you’re not in the habit of exercising in the morning (or exercising at all), waking up to run six miles or lift for an hour can feel overwhelming—and make it more likely that you’ll turn off your alarm and go back to sleep. “Make sure it’s not too significant of a departure than what you’re currently doing,” says Pasternak. “So if you’re sedentary, don’t tell yourself, ‘I’m going to do a spin class five mornings a week.’”
Instead, start small. For example, if you’re just getting started with morning exercise, maybe you start by getting up and doing a walking workout a few days a week. Then, once you’ve established that habit, you can increase your pace to a jog. And once you’re regularly jogging a few mornings a week, you can slowly increase your mileage until you’re waking up and running a few miles at a stretch.
Habits take time to form. With morning exercise, if you try to do too much, too fast, you can burn yourself out—so start small and work your way up to more intense workouts.
Make morning workouts a part of your routine. Getting into the habit of morning exercise can be tough. But with these tips, you can transform your mornings and make AM workouts a regular part of your routine—even if you don’t consider yourself a morning person.
Whether you scored a new Fitbit product and want to give your old one away or are the person on the receiving end of a used Fitbit device, congrats! You’re about to upgrade your health-tracking experience.
There’s a lot of information available to help youhit the ground running; but before you start racking upachievement badgeswith your new (or new-to-you) device, there are a few things you should know.
Below, the simple steps you should take to make the transition seamless.
If You’re Gifting a Used Fitbit Device
Manually syncyour used Fitbit device to your account to capture your most recent data.
Erase your Fitbit device to delete all app and personal data.(Note: Erasing the device is different fromrestartingit, which doesn’t delete data.) If your device doesn’t have an option to erase it,move on to step 3. All of your data will be cleared when the device is connected to a new account. (Find out morehere.)
If the gifted device is your first Fitbit product, you’ll need to set it up with theFitbit app. The Fitbit app is compatible with most popular phones and tablets. To verify that your phone or tablet is compatible with the Fitbit app, go towww.fitbit.com/devices. Learn more about setting up your device here.
That’s it! You should be ready to track. If any other issues arise, don’t hesitate tocontact Customer Support.
When someone endures many challenges yet is successful in achieving a desired goal in the long run, it’s said that he’s got grit. People who possess this quality have a solid work ethic and find a way to stay motivated until they succeed, in addition to any amounts of talent or intelligence which they may have.
Some research has shown that gritty people are more likely to graduate from high school, complete specialized military training, keep their jobs and stay married, because they’re inclined to keep showing up, rather than quitting. Other research has shown that gritty elite athletes are self-motivated and work toward their goals consistently—even when they experience setbacks— and they’re more likely to be motivated than discouraged by their failures.
People with grit live life as though it’s a marathon, not a sprint, with their eyes on a distant prize and the ability to learn from their mistakes. And although some people are born with grit, it may be learned, according to experts. By nurturing your grittiness, you may have more success when getting into shape, working toward a promotion, learning how to play the guitar or reaching another goal that you’re passionate about.
“This ability to persevere seems to be both a personality trait that’s very closely related to conscientiousness and, at the same time, is also a set of strategies that seems to be able to be taught,” says Jon Jachimowicz, PhD, assistant professor of business administration at Harvard Business School.
These habits may help you cultivate grit:
Find your passion
Grit isn’t defined by persistence alone; you must also be passionate about the goal that you’re trying to achieve in order to be successful, according to research. “If you persevere but you don’t really have a reason, an underlying ‘why’, it starts getting really challenging,” says study author Jachimowicz. “There’s this really wonderful quote by Nietzsche: ‘He who has a why can endure almost any how,’ and passion fits into that really nicely . . . I absolutely think that passion is necessary for perseverance to be successful, and that both components are necessary.”
Before setting your sights on a goal, check in with yourself to make sure that you’re passionate enough to follow through.
Push yourself
Gritty people motivate themselves to work toward a desired goal. They may go farther each time that they run. They may forbid themselves from quitting when they feel tired. They may use inspirational mantras to endure difficult moments. “It’s not like they’re superhuman beings who are genetically different from anyone else; what they have is the ability to persist a little bit longer,” says Caroline Adams Miller, author of Getting Grit: The Evidence-Based Approach to Cultivating Passion, Perseverance and Purpose. “You can’t even imagine the creative ways that people come up with to motivate and inspire themselves to keep going when they want to quit. And that separates people who are good from people who are really elite and gritty.”
Follow through on your goals, and strive to surpass them. If you plan to walk for half an hour, don’t quit after 25 minutes—and consider going for an additional several minutes. “That’s exactly the kind of thing gritty people do,” Miller says. “They up the ante on themselves to see what they’re capable of.”
Choose carefully
Before you devote yourself to a goal, make sure that it’s worth your time and attention. “In American culture, we often think about persevering as good in and of itself, to kind of show off how hard we’re working, how many hours we’re putting in, how much we stick with something, even when it’s challenging,” Jachimowicz says. “But [we should] really challenge and ask ourselves, ‘Is this really necessary? Why am I doing this? What is the benefit of this all, for doing this? And to what extent does this align to what it is that I care about with my long-term goals?’”
Self-reflection should help you determine whether or not a goal is worth striving for, especially when it isn’t in your best interests—for example, if you hope to run a marathon, but you’ve got foot problems that make it difficult for you to even run a 5K. “The really key component of persevering is not only sticking with it but also knowing when to let go,” Jachimowicz says.
’Tis the season for colder weather and warmer drinks. Plenty of us will be gravitating to Starbucks in the coming weeks, the famous chain known for their Pumpkin Spice Lattes and Salted Caramel Mochas.
Problem is, many of the drinks and snack choices on the Starbucks menu are loaded with sugar, fat and calories, according to Gillean Barkyoumb, RD, founder of Millennial Nutrition. “While I fully believe in balance and having a conscious indulgence every once in a while, these drinks really overdo it in my opinion,” she says. “Take a grande PSL, which contains 2% milk and whipped cream; it has 50 grams of sugar, which is how much you’d consume in an entire day.”
The Salted Caramel Frappuccino also inspires a “cringe,” says Barkyoumb, at 69 grams of sugar. “To help put this into perspective, a can of Coke—the typical scapegoat used to show how much sugar can be hidden in beverages—has 39 grams of sugar,” she explains. All this said, you don’t have to swear off the whole Starbucks menu throughout fall and winter. While there are some drinks you should only enjoy every once in a while, there are better choices just inches away from the suspect ones. Here are Barkyoumb’s favorites.
Unsweetened Tea or Black Coffee
If you’re looking for a tasty, low-cal option, Starbucks has a host of yummy tea flavors, from Honey Citrus Mint Tea to Peach Tranquility. “You really can’t go wrong with unsweetened tea—the green tea is my favorite—or black coffee, hot or iced,” says Barkyoumb, noting either option has zero calories.
Latte with Coconut Milk
Barkyoumb says her “go-to gourmet coffee order” is an iced latte with coconut milk, no sweetener. You could also order this one hot. “The coconut adds yummy flavor, without a lot of sugar or calories,” she explains.
Cold Brew Coffee
While this drink might not satisfy in the winter, there are some devotees who order it year-round—and that’s not a bad idea. “The cold brew has a natural creaminess, plus you get more ‘bang for your buck,’ because it contains more caffeine than the traditional brew,” says Barkyoumb. No need for that double-shot latte.
Skinny Vanilla Latte or Mocha
If you’re interested in a warm signature drink with less fat, sugar and calories, Barkyoumb says you could do worse than a Skinny Vanilla Latte or Skinny Mocha Latte. “Either one of these is a better option, too,” she says. “They use a sugar substitute called sucralose, which I am not a huge fan of, but I’d say in most cases it’s a better option than the original drink with loads of sugar.” For instance, a grande Mocha Latte has 360 calories, 44 grams of sugar and 15 grams of fat, whereas the Skinny Mocha has 170 calories, 15 grams of sugar and just 1.5 grams of fat.
Want to Make a Starbucks Signature Drink Healthier?
Barkyoumb has some hot tips to better your beverages at America’s favorite coffee chain. Do not be afraid to speak up and ask for exactly what you want to make drinks healthier.
Swap out milks. Simply swapping out whole or 2% milk with nonfat milk “naturally cuts fat and calorie content” of your signature drinks, says Barkyoumb. “Other milk offerings include almond milk, soymilk, and coconut milk.” These choices are also better for those with dairy sensitivities.
Limit syrup pumps.“Ask for half the number of syrup pumps, or try sugar-free flavorings to enjoy the same sweet taste without the extra calories and sugar,” says Barkyoumb. Oftentimes, there’s way more syrup in your drink than needed to get that pop of flavor.
Spice it up. Even better than getting that syrup pump? Swap it out for other flavorings at Starbucks. “Skip out on the syrup entirely and flavor with spices, including cinnamon, nutmeg, vanilla, and cocoa,” says Barkyoumb. Starbucks sometimes has the spices sitting on the countertop, but you can ask a barista for them, too.
Ask for extra foam. Asking for extra foam to top your beverage (instead of the liquid) naturally cuts down on calories, “as the foam is lighter in volume and calories compared to milk straight from the carton or jug,” says Barkyoumb. It’s also super-tasty.
Downsize. You don’t always need the venti, especially if you’re ordering a signature drink. “Sometimes you just need to indulge and enjoy a treat in its original, untouched form,” says Barkyoumb. “But instead of consuming the largest cup offered, downsize to a smaller cup to help with portion control.”
A tall (12 ounces) of PSL is usually enough to satisfy that craving.
One reason experts recommend filling half your plate with vegetables and fruits is because they’re top sources of fiber. High-fiber foods tend to be more filling than low-fiber foods, and it takes longer to eat them. Plus, fiber may help lower your cholesterol levels, blood pressure, and risk of dying from cardiovascular disease and cancer. Because it passes through your body relatively intact, fiber can also help you have healthy bowel movements.
Sold? Great! Unfortunately, most of us don’t get the recommended 25 to 38 grams of fiber daily (women and men over the age of 50 should aim for 21 and 30 grams respectively). On average, adults consume about 15 grams per day, and those on low-carb diets consume less than 10 grams, according to one 2017 study.
Fiber Supplements Can Help Fill the Gap
Made from various types of fiber—including the husks of tiny psyllium seeds, a type of wood pulp called methylcellulose, and inulin (i.e., chicory root)—these supplements typically deliver a few grams of the nutrient per serving. Whether you should take one depends on a few factors. If you’ve tried tweaking your diet and still aren’t getting enough fiber, you’re constipated, or you have a medical condition that makes it hard to tolerate a high-fiber diet, you may want to consider taking a supplement.
Food is Still the Best Source
“It’s best to get your fiber from food, because you’re not only getting fiber, you’re also getting vitamins, minerals, and antioxidants,” says Jerlyn Jones, an Atlanta-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Besides fruits and vegetables, whole grains—including 100 percent whole-wheat pasta and bread, as well as oatmeal, popcorn, and brown rice—are packed with fiber. So are beans, peas, and lentils. Wheat germ and chia seeds, which you can add to smoothies or sprinkle on yogurt, can also boost your fiber intake.
With that said, there’s no evidence that these supplements are harmful. If you’ve tried tweaking your diet and still aren’t getting enough fiber, you’re constipated, or you have a medical condition that makes it hard to tolerate a high-fiber diet, or you have high cholesterol, you may want to consider taking a supplement. “Just make sure you discuss it with your healthcare practitioner, because supplements can interfere with your body’s absorption of certain medications,” says Jones.
If You Choose to Supplement, Start Slowly
The recommended dosage that’s been shown to reduce the risk of heart disease is at least 7 grams of soluble fiber (or about 2 tablespoons of psyllium husks) a day. Start slowly by adding 1 teaspoon to a glass of water a day, gradually increasing the amount over a few weeks. This will allow your body to adjust to the increased fiber. Ultimately work your way up to ½ to 1 tablespoon, dissolved into a glass of water, spread across 4 servings a day. By drinking more water as you increase your fiber, you’ll help the fiber work properly and prevent symptoms like gas and bloating.
With its longer days, pleasant weather, and endless amounts of sunshine, summer is the perfect time to establish a consistent running routine. But when the temperature drops and the more unpredictable weather of fall and winter hit, it can be challenging to lace up your shoes and get outside for a cold-weather run. Challenging—but not impossible! With a few new tweaks, swaps, and strategies, you can keep your regular running schedule going through the fall and well into the winter.
Switch up your gear
Your cotton T-shirts might have felt great during your summer runs—but as the temperature drops, not so much. “Anyone who’s ever run in cotton in the winter knows that it doesn’t feel good,” says personal trainer and fitness and nutrition coach Gillian Goerzen. “Not only will it be more prone to chafe, because the wet cold fabric sticks to your skin, you’ll be more likely to chill.”
Stash away your cotton and switch it up for more seasonally appropriate gear. “Invest in some technical fabrics or wool. Technical fabrics, in general, are created to wick moisture away from the skin. This will go a long way to keeping you both dry in wet conditions and warm in the cold,” says Goerzen. “And while wool might not seem like the best fabric for fall rain showers or winter snow, technical wool is actually fantastic for the wet climate,” she continues. “Even when wet, it doesn’t feel cold and soggy. [This is something that’s] especially important for socks—wool running socks are my go-to for wet runs!”
Keep your head, feet, and hands warm
The gear you wear on your body during fall and winter runs is important for staying warm. But so is what you wear on your extremities.
“When you run, your head, hands, and feet tend to get cold easily,” says Paul Johnson, founder of digital running and fitness resource Compression+Design. “Combat this by layering up and wearing a hat, gloves, and heavier running socks than normal, even if it doesn’t seem that cold,” says Johnson.
Tweak your routine
In fall and winter, you might not have the same motivation, energy, or opportunity to work out like you did in the summer. And that’s okay! “Transitioning from hot to cold weather running, for most people, means that your ‘A-Race’ has passed,” says Johnson. “Take the opportunity to reduce your mileage, cross-train, and then go into a new basing mode.”
For example, if a midweek, post-work five-miler was the norm during summer, you might need to scale that back to a three-miler in the fall or winter, when it gets darker earlier—or head inside and knock out those miles on the treadmill. The point is, there’s nothing wrong with switching up your training to fit with the current season. “Having different ‘periods’ of your training throughout the year is key for health and performance,” says Johnson.
Enlist the help of a friend
The colder it gets, the harder it can be to get out and get running. “Sometimes the hardest step is the one out the door,” says Goerzen. “So find a buddy to keep you accountable.”
Make set plans to run with a friend a few times a week. Not only will it make it harder to ditch out on a scheduled run (your friend is waiting!), but having a buddy to pass the miles with can also make your runs more enjoyable.
Put safety first
Safety should be a crucial part of your running routine all year round. But it’s especially important to put safety first during the fall and winter seasons, when daylight hours become shorter by the day. “In the fall and winter, you are often running in lower light, and even darkness, compared to summer,” says Johnson.
If you can avoid running on the road or near traffic in the dark, that’s your safest bet. But if you do run on or near the road, make sure to invest in reflective gear and lights (for your front, back, and sides), which can make it easier for passing cars to see you.
The right gear can definitely help in making you more visible during your fall and winter runs. But remember, it’s also important to take your safety into your own hands and make sure you’re paying attention. “In the rain, even if it’s not dark, cars may not see you,” says Goerzen. “Be a defensive runner.”
What’s up Cobracor Camp! Time to dive into another controversial topic. For many people, ‘cholesterol’ is a word that strikes fear into every health-conscious individual’s soul. After all, cholesterol is responsible for every major travesty since the dawn of time, right? Wrong! Cholesterol is probably the most misunderstood lipid in the history of the world, and I feel like setting the record straight once and for all. As seasoned lifters, cholesterol is almost certainly something you want to monitor. Enhanced bodybuilders and athletes can certainly pay the price for having high cholesterol levels if they fail to keep an eye on things so if you want to make some serious gains, you’re going to have to closely monitor your cholesterol intake, though not necessarily in the way you think.
Nuts, garlic, fatty fish, fiber rich fruits, olive oil, and avocado are heavy in HDL.
What is cholesterol?
Cholesterol is an organic molecule that is a form of lipid (fat). Cholesterol is produced naturally in the liver; though certain foods also contain it. You’ve probably heard of, or read about, cholesterol over the years, and we’d wager good money that most of the content you’ve heard/read has been negative. Don’t get me wrong, there are negatives associated with SOME forms of cholesterol, but cholesterol isn’t all bad. In fact, we need some cholesterol in order to perform various physiological processes on a daily basis.
Why do we need cholesterol?
In general, the human population needs some cholesterol in their bodies because it plays countless roles in endless physiological internal processes. In fact, cholesterol is found within the outer membrane of each and every single cell within our bodies. It is also used by the body to produce bile, which is then used to break down and metabolize fats. Did we miss anything? Oh yes, so we did, and this is something that keen lifters chasing those ever-elusive gains, will want to pay very close attention to: Cholesterol is also used by the body to produce vitamin D, and steroidal hormones. Yep, that’s right, cholesterol is needed and used by the body to produce androgenic and anabolic hormones in the body, such as testosterone and growth hormone, which play essential roles in muscle growth and repair. Do I still have your attention?
Cholesterol and your gains
As you know, testosterone is a hormone which plays a crucial role in muscle growth and development. The higher your test levels, the more jacked you will likely be. Testosterone is derived from cholesterol. Without it, there would be no other natural ways for your body to produce it. Plain and simple.
Different types of cholesterol
So, why is cholesterol considered dangerous? Well, as it is a lipid, it can lead to cardiovascular issues. BUT there are two types of cholesterol. We have LDL cholesterol and HDL cholesterol. LDL cholesterol, or Low Density Lipoprotein cholesterol, is the reason why cholesterol gets a bad rap. This is harmful for us as too much can cause fatty build ups and deposits in your blood vessels. This can block your arteries and cause all manner of health issues. Over time, these blockages can calcify and form plaque, which could lead to a heart attack. On the flipside, we have High Density Lipoprotein, or HDL cholesterol, which is known as ‘good cholesterol’. This is because HDL cholesterol helps to remove LDL cholesterol from your blood and out of your arteries, helping to prevent fatty deposits, build ups, and blockages. You WANT HDL, it’s like having a vacuum that cleans out your arteries.
So should we consume cholesterol?
YES. The right kind. As long as you monitor your cholesterol intake and don’t consume too much, cholesterol can actually be very beneficial, especially if you’re looking to get big and jacked. So, stop separating your egg yolks and opt for 2 – 3 yolks per day and you’ll soon be reaping the rewards.
Supplemental considerations to lower the bad stuff and raise the good stuff include niacin, Co-Q10, flax, and fish oil. Food considerations include nuts, garlic, fatty fish, extra virgin olive oil, whole grains, and fibrous fruits.
Quinoa-crusted chicken topped with black bean and corn salad is a delicious meal full of fresh flavors that you and your family are sure to love. Don’t tell your kids or picky husband that the chicken is coated with healthy grains, they’ll never know!
INGREDIENTS:
For the quinoa
1 cup (6 oz/185 g) quinoa
2 cups (16 fl oz/500 ml) low-sodium chicken broth
2 tablespoons taco seasoning
For the crusted chicken
1 pound (500 g) boneless, skinless chicken breasts, pounded for even cooking
½ cup flour
2 large eggs, beaten
For the fiesta salsa
1 can (15 oz/425 g) corn, no salt added, drained and rinsed
1 cup (7 oz/220 g) canned black beans, no salt added, drained and rinsed
½ red onion, diced
3 medium tomatoes, diced
1 jalapeno, seeded and diced
1 avocados, peeled and diced
1 lime, juiced
Salt and freshly ground pepper
INSTRUCTIONS:
Place quinoa, chicken broth, and taco seasoning in a saucepan and bring to a boil. Once boiling, reduce heat to low and cover for five minutes. Remove from heat and transfer cooked quinoa to a plate.
Next, place the flour in a bowl. Place beaten eggs in a separate bowl. Dredge chicken breast first in the flour, followed by the egg mixture, and finally, coat with the quinoa. Press to coat well. Place chicken breasts on a lined baking sheet and bake for 20 minutes, or until chicken is no longer pink.
Combine the first five salsa ingredients and mix well. Add the diced avocado and lime juice and mix gently. Season with salt and pepper to taste. Top the quinoa crusted chicken with the fresh salsa and enjoy!
As summer dwindles in our rearview mirrors and we start to gear up for crisp fall days filled with fuzzy blankets, steaming soups, and pumpkin spice-flavored everything, we mustn’t let our workout and wellness regimens get swept up like the colorful autumn leaves and whisked out the window. And for many of us harvest-happy, sweater weather-loving folks, this is also a time to welcome change.
But before you bust out the trick-or-treats, remember that balance is vital to leading a healthy lifestyle. That said, how do we keep our healthy habits while fully embracing this year’s fall fever? Try these strategies to keep your vigor all autumn long:
Scare away the winter blues. It’s important to exercise year round, but it can be even more necessary during the fall and winter seasons. Whether you struggle with seasonal affective disorder (SAD) or just a mild case of the winter blues, a daily workout, which releases feel-good endorphins, can help improve your mood.
“Regular exercise can reduce the risk of all types of depression, including seasonal depression,” says Jen Carter, PhD, ABPP and Lead Sport Psychologist at The Ohio State University Wexner Medical Center. “It is especially helpful to exercise outdoors to decrease seasonal depression.” Our advice? Try walking or jogging outside to enjoy the unbe-leaf-ableautumn colors, or consider trying something new—like going to a different gym or workout class. There’s no bigger motivator than a new challenge.
Cozy up at the beach. Bonfire, anyone? You can still be a beach bum during the fall and winter, just ask San Franciscans. Grab a couple of warm blankets and some friends or family and head to the beach for the day. A long brisk walk, jog or run along the water will surely fulfill your fall fever cravings. And remember—if you’re setting up a bonfire, make sure you’re in a designated fire-safe zone by checking the National Park Services’ website here.
Hit your steps. Struggling to hit your 10,000 steps for the day? Consider partaking in fall festivities such as haunted hayrides, corn mazes, apple or pumpkin picking. This is a great way to rack up those steps without even realizing it. If you’re feeling particularly inspired, break out your rake and get an early start on the piles of fallen leaves in your front yard. Boo-yah!
Beat cabin fever. We’re all creatures of habit sometimes—and everyone knows this is the season to binge watch your favorite shows. But there’s a difference between cozying up on the couch for a movie and being a total couch potato. Consider signing up for a fall marathon or sports league in your area to keep you motivated. Or, maybe marathons aren’t your style? Grab some friends and organize your own game of flag football or kickball on a Saturday afternoon. Then treat yourself to some hot cider afterwards. How ’bout them apples?
Break out your cauldron. It’s time to dust the cobwebs off your Crock-Pot (or slow cooker) and break out grandma’s recipe book, because there’s no better way to celebrate the arrival of autumn vegetables than by brewing up some delicious immune-boosting broths and soups. Think pumpkins, butternut squash, and cauliflower, to name a few. You can also keep warm by drinking seasonal teas like spiced apple, harvest pumpkin, and pumpkin spiced chai.
Embrace autumnal superfoods. Maximizing your seasonal food intake not only supports local farmers, it helps to preserve the environment, and gives you a broader variety of food in your diet. Plus, it’s cheaper.
Everyone knows the dessert classics–pumpkin cheesecake, apple cobbler, and sweet potato pie. But why not change it up? Try toasting some pumpkin seeds, which are high in protein and can improve heart health. Or pick up some fresh apples (sweet or tart), roast them with a sprinkle of cinnamon and walnuts, and you have yourself a fiber-filled snack. Other fall fruits and veggies include brussel sprouts, pears, squash, sweet potatoes and pomegranates.
Tune in to transformation. The hustle and bustle of the summer is behind us and autumn is typically the time to reflect, relax, and open our minds to change. Try meditating or doing yoga, even trick or treat yo’self to those pumpkin-scented candles you had your eye on to make your home or space feel cozy. It’s not all hocus pocus; this season is a great time to reset and recharge right before the holiday craze sets in!
Sup Cobracor fam! This has come up frequently with clients and I feel it’s another topic that warrants being addressed.
BCAAs VS EAAs
I won’t assume that if you are here you already know the basics so I’ll give a quick background, or for most, a refresher.
There are 20 amino acids that comprise muscle protein. 9 are considered essential amino acids (EAAs) which can’t be produced by the body in physiologically significant amounts, and therefore are crucial components of eating a balanced diet. The branched-chain amino acids (BCAAs) leucine, isoleucine and valine are three of the nine EAAs; leucine being the most important as it also may play a role as a regulator of intracellular signaling pathways that are involved in the process of protein synthesis.
Muscle protein is in a constant state of turnover, meaning that protein synthesis is occurring continuously to replace protein lost as a consequence of protein breakdown. For synthesis of new muscle protein, all 9 EAAs, along with the 11 non-essential amino acids that can be produced in the body, must be present in adequate amounts.
So what do we really need and which is superior for my money? Do I really need either?
The concept that the BCAAs may have a unique capacity to stimulate muscle protein synthesis was brought forward over 35 years ago from studies of the responses in rats. These studies have little relevance to human responses and not until recently has the public started to catch on to the notion that BCAAs aren’t the king of amino acid supplementation. Heck, it may be doing certain individuals more harm than good according to a few studies like this one from The Journal of the International Society of Sports Nutrition.
“An extensive search of the literature has revealed no studies in human subjects in which the response of muscle protein synthesis to orally-ingested BCAAs alone was quantified, and only two studies in which the effect of intravenously infused BCAAs alone was assessed. Both of these intravenous infusion studies found that BCAAs decreased muscle protein synthesis as well as protein breakdown, meaning a decrease in muscle protein turnover. The catabolic state in which the rate of muscle protein breakdown exceeded the rate of muscle protein synthesis persisted during BCAA infusion. We conclude that the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted. “[1]
Frontiers in Physiology published a study showing that BCAAs were better than taking absolutely nothing but
“the magnitude of this increased response of myofibrillar muscle protein synthesis was ~50% less than the previously reported myofibrillar-MPS response to a dose of whey protein containing similar amounts of BCAA.”[2]
Furthermore BCAAs compete each other in a sense. Since 1966 we’ve known that the other branched chain aminos may impede leucine’s absorption in the gut. The three branched aminos even compete for the same transporter at various sites[3], so why not just use Leucine right?
When or why should someone use BCAAs then? Eh possibly for endurance, fatigue, and preventing muscle breakdown, but not building muscle.
Since EAA supplements inherently contain the BCAAs, you get the best of both worlds. First, there’s the increased muscular endurance and resistance to muscle protein breakdown that comes with BCAAs. Second, you get a MUCH stronger anabolic response and all of the building blocks necessary to build lean muscle. BCAAs can initiate muscle-protein synthesis, sure, but without the complete profile of EAAs the response is greatly limited.
The key here, is eating enough protein throughout day or possibly even protein shakes instead, for a complete amino profile along with the inherent nutrients of the food. Doing that makes adding aminos the same as adding sand to the beach
At the end of the day, amino acids are a luxury supplement and should be put way behind quality food, adequate sleep, and supplements like a multi-vitamin-fish oil, or a protein powder; for my enhanced people this is secondary to heart, liver, kidney, blood pressure, and blood sugar health supplementation.
[2] Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology. 2017;8:390; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461297/
[3] Szmelcman, S., and K. Guggenheim; “Interference between Leucine, Isoleucine and Valine during Intestinal Absorption”; Biochemical Journal; 100.1: 7–11; 1966; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1265085/
Running. Is. Hard. There’s no way around it: Putting one foot in front of the other, and quickly at that, is not as easy as it sounds. First, there’s the struggle of “getting out the door.” Many people claim that this is the hardest part, but there are ways to trick yourself, like committing to run with a friend (you can’t let them down!) or adopting a dog who needs a lot of exercise (you want Fido to be happy!)
But then there’s the struggle of the run itself. Unless you’re among the fittest runners out there, and even then, it’s going to start hurting at some point. Your legs are going to burn, your lungs are going to squeeze, and your brain is going to demand that you STOP. IMMEDIATELY.
99.9% of the time, this mental sucker-punch will happen before you complete whatever distance you initially set out for yourself. Maybe you planned to run three miles and you’re only a mile in, or maybe you planned to run twenty-two, and you’re at mile fifteen. How do you tell your lungs, and muscles, and most importantly, brain: “Nope, you don’t get to decide. I’m going to finish this d*** run”?
Motivation Methods
There are essentially two overarching ways you can convince your brain—and, therefore, body—to shut up and keep going: motivation or distraction. Neither method of persuasion (some might call it “trickery”) is better than the other, so let’s start with motivational methods to get your brain in line and keep your legs moving.
Envision the goal. If you’re out there pounding the pavement, you’re doing it for a reason. However, when your brain starts panicking because your body is hurting, that reason can seem “stupid.” That race you signed up for? Stupid. Those pounds you wanted to lose? Stupid. That bet you wanted to win? Really, really stupid.
To get back that feeling of motivation, i.e., why you started this run in the first place, imagine achieving your goal, and then picture putting every pretty Instagram filter you can on it. What will it look like when you cross the finish line at your 5k? Who will be there to hug you at the end of your marathon? How will you look in those awesome jeans you’ve been eyeballing? The more clearly you can envision your goal, and the more specifics you can imagine, the more effective this method will be.
Chunk the run. This method is all about creating little “wins” within a run. Let’s imagine you’re going out to run three miles, and the farthest you’ve ever run is two and a half. Three miles seems really far! However, if you chop that run up into segments and just focus on each segment, the distance won’t seem so overwhelming. Chunking the run helps you recognize what you’ve already accomplished, instead of focusing on how much you have left, and guess what? That feeling of accomplishment will help motivate you to keep going. If you use half-mile segments in this example, you get to arrive at a mental “finish line” six times!
Distraction Methods
The other way to get your brain to cooperate is to try and distract it from the breathless, my-legs-are-going-to-fall-off feeling that makes you want to stop. There are all sorts of ways to do this. Here are just a few:
Put on some tunes. Listening to music while you run can actually be both motivational and distracting. As sports psychologist Costas Karageorghis, Ph.D., argued in Runner’s World’sRunning With Music debate, “Music elevates positive aspects of mood such as excitement and happiness.” What is motivation if not excitement and happiness?
At the same time, Karageorghis suggests that music can also serve as a distraction. “An external stimulus such as music can actually block some of the internal stimuli trying to reach the brain—such as fatigue-related messages from muscles and organs. When these messages are blocked, this reduces a runner’s perception of effort, so you feel like you can run farther, faster.”
Repeat a mantra. Repeating a mantra—or taking a “mental bottle,” as professional runner and podcast host Tina Muir suggests—can serve two purposes, and possibly even three. First, it interrupts and eventually drowns out the negative self-talk that can happen when we get tired on a run. (Distraction!)
It can also serve as a source of motivation if you choose something like, “I am strong,” or “You can do this.” (Interestingly, talking to yourself in the second person—saying “you” instead of “I”—has been shown to be more effective.) Alternatively, if you choose a mantra like, “Relax” or “Run tall,” it can serve as a bodily cue that can help your running form.
Count. American marathon record holder Deena Kastor wrote about this method in her memoir Let Your Mind Run: She would count to 100 over and over again to distract herself from the pain she was feeling during her race. That’s one method of counting, but if you prefer more external cues, look around you. If you’re in a wooded area, count how many birds you see. If you’re around a lot of other runners, count the number of blue hats, or green shirts—whatever you like. The method works with cars, strollers, dogs . . . whatever you might see on your run. Just keep that mind occupied, and you’ll find you can keep going a lot longer than you might have thought.
Whether you’re lifting weights, running, or just taking a walk around your neighborhood, it’s always more fun—and often more motivating—to do it with a friend. However, life can get in the way, schedules don’t always align, and let’s face it: your friends might not have the same active lifestyle as you do. So is the only other option going it alone?
Thankfully, human ingenuity has saved us from perpetually lonely workouts. Since the advent of the Walkman in 1979, athletes have been able to carry music with them. Yet while music can get you pumped, sometimes what you really want is a true distraction, entertainment, or maybe even encouragement. That’s where podcasts can really save the day.
Grab your smartphone, don your earphones, and check out the following shows for inspiration and motivation. We find these podcasts to be full of some very wise life (and sport) lessons.
Personal Record: A podcast initially conceived to explore the question of “why runners run,” this show—hosted by NYC firefighter and former professional triathlete Timothy Clarke—has expanded to include a variety of athletic guests across the endurance sport spectrum. Tim’s admiration and respect for his guests shines through, no matter if he is interviewing a professional bike fitter or a professional marathon runner, a full-time meteorologist or a full-time triathlete. Some of the interviewees’ most notable feats include running and cycling across the United States, completing 50 Ironman triathlons in 50 states in 50 days, and winning the Boston marathon . . . twice.
Work, Play, Love: Former professional runner Lauren Fleshman and current professional triathlete Jesse Thomas are a married couple in their thirties who have two children, a small business, and a passion for sport that just won’t quit. In each episode, they recount challenges and triumphs from their own daily lives and answer listener questions both big and small about—you guessed it—work, play, and love. Tune in to hear advice on everything from how to launch a snot rocket to the safest way to return to sport after injury.
The Morning Shakeout: Mario Fraioli, a full-time running coach and former professional journalist, dedicates his podcast to interviewing runners, many of whom are decorated full-time professionals. His guest list has included 2018 Boston Marathon winner Des Linden; the first American woman to win an Olympic gold medal in triathlon, Gwen Jorgensen; and U.S. half marathon record holder Ryan Hall, among many others. Hearing the ups, downs, and everyday lives of these phenoms can really help put your own athletic pursuits in perspective.
Running for Real: While the title of this podcast implies that it’s only for runners, Running for Real will appeal to a variety of athletically inclined listeners for the range and depth of its expert interviewees. Former professional runner, busy mom, and incredibly friendly host Tina Muir interviews a wide range of professionals, including professional athletes. Many of her guests are indeed runners, but she also hosts nutritionists, psychologists, physiologists, coaches, authors, and more. This podcast is chock-full of advice—if you have a sports-related question, you can probably find an episode with an answer!
The Forward: No matter your feelings on Lance Armstrong, he brings some pretty incredible people on his show, athletes and otherwise. In fact, he develops such a strong rapport with his guests that you wind up feeling like you’re sitting in a coffee shop eavesdropping on two very smart, very accomplished, very confident people. The podcast’s recent roster has included NBA Hall of Famer Charles Barkley, professional rock climber and documentary star Alex Honnold, and presidential candidate John Hickenlooper Jr., just to name a few. Inspiration is the name of the game on this show. Prepare to be impressed.
The Ali On the Run Show: If you’re looking for a friend to chat your ear off during your run, Alison Feller has created the podcast for you. With her bubbly personality and willingness to get personal with her guests, Ali comes off as less of a podcast host and more of a really curious teammate . . . who happens to have a degree in journalism (which she does!). Whether she’s interviewing a legendary marathoner, a social media personality, a medical professional, or someone in her community, Ali brings a special kind of joy to the conversation, so running really seems fun—which, if you’re running with this show in your ear, it is!
Looking for a new twist on Taco Tuesday? Here’s a light alternative to your traditional fried fish tacos—tender and flaky baked cod, bright mango salsa with a fresh lime crema all wrapped up in cool crunchy lettuce wraps. If you want a slightly more satisfying meal, grab a pack of corn tortillas instead. Sure to please any crowd!
INGREDIENTS:
2 pounds cod filet, cut into chunks
Spice Mix
2 teaspoons cumin
2 teaspoons paprika
1 teaspoon garlic salt
2 teaspoons onion powder
¼ teaspoon cayenne pepper
Mango Salsa
2 ripe mangos, chopped
½ red onion, chopped
1 red pepper, seeded and chopped
½ – 1 jalapeno for desired spice, seeded and chopped
2 tablespoons cilantro, minced
1 chipotle pepper in adobo sauce, minced
1 lime, juiced
Lime Crema
½ cup low-fat plain Greek yogurt
2 tbsp lime juice
1 head butter lettuce (or 6 small corn tortillas, warmed)
INSTRUCTIONS:
Preheat oven to 350°F (TK °C). While it preheats, mix together all your spices for the spice mix in a small bowl.
Place cod on a lined baking sheet. Pat fish dry with a paper towel and then season cod all over with the spice mix. Set aside to marinate while preparing other ingredients.
Next, combine mango salsa ingredients in a bowl and mix. Set salsa aside.
In a small bowl, mix the Greek yogurt and lime juice and stir well to combine. Set lime crema aside. Wash and separate butter leaves, then pat dry. Use as many as desired.
Place cod into the oven for 10 to 12 minutes and bake until fish is fully cooked. Flake fish into small pieces and then fill each lettuce wrap with a small amount of fish. Top with mango salsa and a light drizzle of the lime crema. Makes 4-6 servings.
