All Fitness 5: Bicycle Kicks 1

                                                All Fitness 5: Bicycle Kicks 1


Bicycle Kicks 1

All Fitness 4: 90 Degree Crunch

All Fitness 4: 90 Degree Crunch


All Fitness: 3 Alternating Elbow To Knee

All Fitness: 3 Alternating Elbow To Knee


All Fitness: 2 Crossover Crunch

All Fitness: 2 Crossover Crunch


All Fitness: 1 Abdominal Crunch


All Fitness: 1 Abdominal Crunch
 

THE NEW BIRTH CONTROL DANGER

THE NEW BIRTH CONTROL DANGER
                       CRAZY               AS                   IT                     SOUNDS,
                    THE FIGHT             TO LIMIT—                       OR EVEN BAN—
                                           B I RTH            CONTROL
                      i s a k e y i ss u e i n t h e u p coming pre s i d e n t i a l e l e c t i o n .
                               A N D S T R I P P I N G WO M E N O F T H E I R
                                            R E P R O D U C T I V E
                                                     FREEDOMS
                               would j e o p a rd i ze  not   only  their  financial  future
                          BUT        ALSO                T H E I R                   HEALTH .
                       READ    ON TO LEARN     HOW YOUR                  CHOICES ARE
                                                     ENDANGERED
                      AND WHAT              YOU        NEED TO                DO TO KEEP
                                      THEM  FROM   BECOMING EXTINCT.
   

THE NEW BIRTH CONTROL DANGER
You’re probably one of the 99 percenters. Meaning, one of the 99 percent of american women who are or have been sexually activE and have used some sort of birth control.

COMING SOON TO A PLATE NEAR YOU

COMING SOON TO A PLATE NEAR YOU
The American diet is constantly evolving, but the changes that lie ahead are way harder to imagine than kicking gluten. Here’s what your taste buds have to look forward to.

A NEW SPIN ON SALAD
//A mere weed is about to be crowned salad-bowl champion.
A NEW SPIN ON SALAD A mere weed is about to be crowned salad-bowl champion.

Also known as lamb’s-quarters, purslane isn’t new to the greens scen

10 Weeks to a Half- Marathon

10 Weeks to a Half- Marathon

Whether you’re a treadmill trotter or a road warrior, this training plan will get you across the finish line. Designed by Kim Maxwell, a USA Track and Field coach and personal trainer in Minneapolis-St. Paul, this program won’t make you drop everything for running. You’ll log miles three days a week, cross-train three days a week, and rest the remaining day. The running workouts are focused and efficient, and because they’re limited, your legs and head will stay fresh, making it less likely you’ll become injured or burned out. If you’re a newbie, don’t hesitate to mix walk breaks into your runs (for example, run two to three minutes, then walk 30 to 60 seconds ). “What’s important is that you’re moving forward—it doesn’t matter if it’s walking or running,” says Maxwell. To all runners: Listen to your body. Add an extra rest day or take an additional cross-training day when you need it.

10 Weeks to a Half- Marathon

CT: CROSS-TRAIN

Love Bugged

Love Bugged
Nowadays, couples therapy isn’t just for long-term partners—more people in new relationships are seeking professional help.
Love Bugged

Is it a waste of time or time well spent?
Jennifer and Henry’s* first date was right out of a rom-com. “We went kayaking and then
stayed up all night telling each other our life stories,” says Jennifer, who is 24, the same age as Henry. “After that we were just together.”

5 JUICY QUESTIONS FOR… Liam Hemsworth

5 JUICY QUESTIONS FOR… Liam Hemsworth

1 Who do you call for advice?
Most of the time if I’m in a pickle I’ll call one of my brothers. They’ve usually got somewhat uplifting advice. One is six and a half years older and one is eight years older, so they’ve probably lived through whatever my problem is.

5 JUICY QUESTIONS FOR… Liam Hemsworth

2 Do you have any girlie tendencies?

Your Flat-Belly Day

Your Flat-Belly Day
A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.
Breakfast 
Ricotta-Blueberry Crepes

Ricotta-Blueberry Crepes
½ cup whole-wheat flour
2 egg whites
2 tsp canola oil
½ cup low-fat buttermilk
¼ tsp salt
1 Tbsp part-skim ricotta
¼ cup blueberries
1 tsp slivered almonds
1 tsp ground allspice
Mix first five ingredients. Add half the batter to a skillet over medium high heat and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill
with ricotta and berries, roll up, and top with almonds and allspice.
Total: 427 calories

Lunch
Salmon Tacos with Salsa 
Salmon Tacos with Salsa

3 oz wild Atlantic salmon*
1 tsp olive oil
1 clove garlic, minced
¼ cup diced papaya
½ medium lime, diced
2 flour tortillas (6 inches) Rub salmon with oil and bake at
350°F for 15 minutes. Combine garlic, papaya, and lime. Fill tortillas with fish and salsa.
* The omega-3s in fish such as salmon may help lower levels of cortisol; higher amounts of this hormone have been associated with increased body fat.
Total: 376 calories
 Blend… 1 cup watermelon* ½ cup 100% pomegranate juice 1 tsp fresh lemon juice ½ cup ice * This juicy treat is chock-full of arginine, an amino acid that one study shows enhances fat oxidation and boosts lean muscl 
Snack 
Blend…
1 cup watermelon*
½ cup 100% pomegranate juice
1 tsp fresh lemon juice
½ cup ice
* This juicy treat is chock-full of arginine, an amino acid that one
study shows enhances fat oxidation and boosts lean muscle.
Total: 117 calories

Snack
¼ cup dried cranberries 
Snack ¼ cup dried cranberries  Snack 12 pecan halves* 1 Tbsp pumpkin seeds * Compared with other nuts, pecans have the most monounsaturated fat—the healthy kind that battles belly blubber.

12 pecan halves*
1 Tbsp pumpkin seeds
* Compared with other nuts, pecans have the most monounsaturated fat—the healthy kind that battles belly blubber.
Total: 259 calories

Zesty Tofu and QuinoaDinner  
Zesty Tofu and Quinoa
1 cup cooked quinoa*
2 oz extra-firm tofu, cubed
3 Tbsp diced red pepper
3 Tbsp diced green pepper
1 tsp cilantro
2 Tbsp diced avocado
2 tsp fresh lime juice * It’s packed with fiber and protein, so hunger doesn’t stand a chance.
Total: 321 calories

Indulge Without Bulge
>Add: 1 container Kozy Shack Simplywell Dark Chocolate Pudding (100 calories)
>Subtract: Half the almonds from breakfast and one tortilla from lunch (100 calories)

All Fitness ___ Your Flat-Belly Day

By Keri Glassman, R.D.

Dress to Thrill

Dress to Thrill
For a salad topper that’s hiding nothing but nutrients, whisk together one of these easy recipes.
Dress to Thrill Herb-Lime Sweet and Sour Sweet and Sour Maple Basil Vinaigrette Mustard  Creamy Dill

Herb-Lime
⅓ cup fresh lime juice
2 Tbsp white balsamic vinegar
⅓ cup olive oil
2 tsp sugar Dash each salt and pepper
1 Tbsp chopped fresh mint
1 Tbsp chopped fresh chives

PER SERVING (2 Tbsp): 120 cal, 12 g fat (1.5 g sat), 3 g carbs, 30 mg sodium, 0 g fiber, 0 g protein

Nutritional bonus: Vinegar can curb blood sugar spikes and cravings.
Drizzle it on: Fruittopped, grain, and lentil salads
Leftovers? Marinate chicken in it.
Sweet and Sour
¼ tsp orange zest
⅔ cup fresh OJ
1 tsp soy sauce
1 Tbsp rice vinegar
1 tsp honey
2 Tbsp sesame oil
1 Tbsp fresh grated ginger
1 Tbsp sesame seeds

PER SERVING (2 Tbsp): 70 cal, 6 g fat (1 g sat), 4 g carbs, 60 mg sodium, 0 g fiber, 1 g protein

Nutritional bonus: In addition to taming upset tummies, ginger is linked to lower cholesterol.
Drizzle it on: Asian chicken salad
Leftovers? Use as a dipping sauce for spring rolls.
Maple Mustard
2 Tbsp grainy mustard
2 Tbsp real maple syrup
⅓ cup fig-infused balsamic vinegar
¼ cup grapeseed oil
Dash each salt and pepper

PER SERVING (2 Tbsp): 110 cal, 9 g fat (1 g sat), 7 g carbs, 30 mg sodium, 0 g fiber, 0 g protein

Nutritional bonus: Maple syrup has some sweet benefits, from immune enhancing zinc to anti-aging antioxidants.
Drizzle it on: Meat- and nut-topped salads
Leftovers? Try it as a sauce for chicken or pork.
Basil Vinaigrette
⅓ cup pesto
1 Tbsp white balsamic vinegar
1 tsp lemon zest
2 Tbsp fresh lemon juice
¼ tsp pepper
2 Tbsp olive oil
1 Tbsp water

PER SERVING (2 Tbsp): 110 cal, 11 g fat (2.5 g sat), 2 g carbs, 105 mg sodium, 1 g fiber, 3 g protein

Nutritional bonus: Basil is a proven anti-inflammatory that can help ward off disease.
Drizzle it on: Potato salad, pasta salad, or raw zucchini ribbons
Leftovers? Try it as pasta sauce or toss with grilled veggies.
Creamy Dill
⅔ cup reduced-fat buttermilk
2 Tbsp mayonnaise
1 tsp Worcestershire sauce
½ tsp onion powder
½ tsp garlic powder
2 Tbsp chopped fresh dill
2 Tbsp chopped fresh
Parsley Dash each salt and pepper

PER SERVING (2 Tbsp): 30 cal, 1.5 g fat (0.5 g sat), 3 g carbs, 85 mg sodium, 0 g fiber, 1 g protein

Nutritional bonus: Buttermilk may improve digestion and boost immunity.
Drizzle it on: Cobb salad, coleslaw, or potato salad
 Leftovers? Try it as crudities dip, a burger topper, or with salmon.
—Allison Young

All Fitness ___ Dress to Thrill
—Allison Young


Horseradish + Apples

HORSERADISH+ APPLES

Three More Delicious Recipes
1. Spiked mashed sweet potatoes: Simmer 1 lb peeled, cubed sweet potatoes in boiling water for 10 minutes.
Add 2 large, cored, chopped Fuji or Pink Lady apples and cook another 10 minutes.
Drain and add ½ tsp salt and 2 Tbsp each prepared horseradish and unsalted butter; mash until chunky.

HORSERADISH+ APPLES

2. Fruity slaw: Whisk together
½ cup light sour cream,
¼ cup light mayonnaise

Bulgur Burgers with Almond Harissa

Bulgur Burgers with Almond Harissa
PREP TIME: 25 minutes, plus soaking time
COOK TIME: 20 minutes, plus refrigeration time

Bulgur Burgers with Almond Harissa

1 cup water
1 cup quick-cooking wholegrain bulgur (or substitute
2½ cups cooked bulgur)
1¾ cups canned chickpeas, drained and rinsed
3 Tbsp minced scallions
3 Tbsp minced fresh parsley
2 Tbsp fresh lemon juice

Polenta Coffee Cake

Polenta Coffee Cake
PREP TIME:20 minutes
COOK TIME:40 minutes
Polenta Coffee Cake

1¼ cups whole-wheat pastry flour
1 cup coarse, whole-grain polenta
2 tsp baking powder
1 tsp salt
4 large eggs, room temperature
¾ cup granulated sugar
1 Tbsp orange zest
1 tsp vanilla extract
8 Tbsp unsalted butter, melted and cooled, plus more for greasing pan

Veggie Wheat- Berry Salad

Veggie Wheat- Berry Salad
Grain salads are easy to make ahead of time, and unlike greens, which can get soggy, they only benefit from soaking in their dressing. By using the intact wheat kernel, or berry, you’ll reap the full nutritional benefit (read: tons of fiber), as well as the pleasantly nutty taste.
Veggie Wheat- Berry Salad

PREP TIME: 20 minutes, plus soaking and marinating time

Nature’s Beta-Blocker & Slurp With Caution

DON’T GET BURNED
Searing food can be as much of a health hazard as undercooking it. That’s because temps above 300°F and open flames can react with the amino acids in animal proteins—beef, pork, poultry, and even fish— to form potentially cancer-causing chemicals called heterocyclic amines (HCAs). Luckily, certain antioxidant-rich ingredients can block HCA formation—and enhance flavor too. For best results, marinate meat for at least one hour before cooking, using one of these recipes from Katie Cavuto Boyle, R.D.

DON’T GET BURNED

Meat, Poultry, and Hearty Fish:

Fitness Fix & Unhappy Meals & Winning Formula

UNHAPPY MEALS
Talk about emotional eating:

UNHAPPY MEALS
People who regularly ate fast food over six years were 41 percent more likely to become depressed than those who avoided the greasy grub, reports the journal Public Health Nutrition.
 Scientists believe the high trans fat content may interfere with the brain’s ability to produce certain mood-stabilizing neurotransmitters.