Zumba Fitness: Sure It’s Fun But Is it Effective?

By Mary Luettgen, M.S., John P. Porcari, Ph.D., Carl Foster, Ph.D., Richard Mikat, Ph.D., and Jose Rodriguez-Morroyo, Ph.D.

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Zumba fitness has quickly grown to one of the most popular group exercise classes on the planet. In fact, the Latin-dance inspired workout is reportedly performed by more than 12 million people at 110,000 sites, in 125 countries around the world.
“Ditch the Workout – Join the Party!” That’s the marketing slogan for Zumba fitness, which attracts exercisers with a fun fusion of dance moves from styles like Salsa, Merengue, Reggaeton and Flamenco, and the sort of choreography you might see in a nightclub.
“Historically, aerobic dance was always like paint by the numbers,” says John Porcari, Ph.D., of the University of Wisconsin-La Crosse’s Department of Exercise and Sport Science. “I think sometimes people get frustrated if dance steps get too intricate and complicated. But Zumba fitness leaves more room for interpretation. And it’s non-judgmental. You don’t have to move exactly like the instructor. It’s more like dancing in a club—people can just move the way they want.”

Father Zumba

The craze now known as Zumba fitness is said to have started as a mistake by Colombian trainer Alberto "Beto" Perez. One day in the mid-90s, Beto reportedly forgot to bring his regular aerobics-style music tape to the group exercise class he was leading. With no music and a class to teach, he raced back to his car and scrounged up a cassette tape of Latin dance music. As the lively beats of Merengue and Rumba rang out, Beto drew upon his experience dancing in Salsa clubs and choreographing for local artists. Soon he was leading his pupils through a fun series of dance steps—and Rumbacize was born. It was an instant hit, and quickly became the most popular class at his gym. In 1999, Beto brought Rumbacize with him when he moved to Miami. It immediately caught on there as well and, with the help of a pair of entrepreneurs, Beto rebranded his class and transformed it into the global franchise that is Zumba fitness today.

Just because Zumba fitness is fun, however, doesn’t necessarily mean it’s an effective workout. Despite its immense popularity, to date very little research has been done to document the potential benefits of this form of aerobic dance. So the American Council on Exercise, the nation's Workout Watchdog^®, commissioned Dr. Porcari and his team of exercise scientists to determine whether Zumba fitness provides a workout, a party or both.
The Study
Led by Porcari and Mary Luettgen, M.S., researchers from the University’s Department of Exercise and Sport Science set out to determine the average exercise intensity and energy expenditure during a typical Zumba fitness class. First they recruited 19 healthy female volunteers, ages 18 to 22, all of whom had previous experience participating in Zumba classes.
To establish a baseline of fitness for the study subjects, each performed a maximal treadmill test that measured heart rate (HR) and oxygen consumption VO₂. This test also enabled researchers to develop individual linear regression equations for each subject to predict their VO₂ based on HR readings. This was key because standard metabolic testing gear is bulky and wearing it would encumber the subjects’ ability to dance and properly participate in the Zumba class.

After the treadmill testing, each subject participated in a single Zumba session while equipped with a heart-rate monitor. While the class length varied from 32 to 52 minutes depending on which day it was conducted, the same Zumba-certified instructor taught all of the sessions.

The Results
After crunching the resulting data, researchers found that participating in a single Zumba fitness class burned an average of 369 calories or about 9.5 kcal per minute (Table 1).

Table 1. Exercise Responses to a Zumba fitness Class
Variable	Mean ± SD	Range
Workout Time (min:sec)	38:48 ± 4:53	32–52
HR (bpm)	154 ±14.1	127–177
% HRmax	80 ± 7.0	65–89
Estimated VO2 (mL/kg/min)	30.9 ± 6.19	21.2–42.1
% VO2max	64 ± 10.5	40–82
METs	8.8	6.1–12.0
Kcal/min	9.5 ± 2.69	5.1–15.3

The average HR was 154 beats per minute (bpm), which is roughly 80 percent of the average predicted HRmax for the subjects (Figure 1). Accepted fitness industry guidelines suggest exercising in the range of 64 percent to 94 percent of HRmax to improve cardio endurance, so Zumba meets those requirements.

“If we look at the heart-rate monitor strips from the Zumba fitness session, they kind of look like interval workouts, going back and forth between high intensity and low intensity,” says lead researcher Mary Luettgen, M.S. “Because of that, with Zumba you burn a lot of extra calories compared to a steady-state exercise like jogging.”
As for the average estimated percentage of VO₂max, the subjects averaged 64 percent of VO₂max, which is well within industry recommendations of 40 percent to 85 percent of VO₂max for improving cardio endurance.
Of particular note is that HRmax and VO₂max responses for all of the subjects fell within the range of industry guidelines, despite the fact that there was a wide range of fitness levels among the subjects.
The Bottom Line
Zumba fitness may feel like a party, but this research suggests that it’s also a highly effective workout.
“It’s a total-body exercise—a good, high-energy aerobic workout,” explains Dr. Porcari. “Zumba fitness is also good for core strengthening and flexibility gains because there are lots of hip and midsection movements.”

With subjects burning an average of 369 calories per class, Zumba fitness is also a fine choice for those who are looking to drop a few pounds or maintain their current weight levels. In comparison with other exercises tested in the past by the University’s Department of Exercise and Sport Science, Zumba burns more calories than cardio kickboxing, step aerobics, hooping and power yoga (Figure 2).

“The surprising thing is that it doesn’t matter what fitness level you’re at—our research shows that in Zumba classes everyone is working out at the zone that’s recommended for improving cardio health,” says Luettgen. “Both fit people and less-fit people are going to get an equally good workout.”
Bottom line, Zumba fitness is an effective interval-style, full-body workout with built-in variety because every class and every instructor is slightly different. Equally important is the notion that Zumba classes are entertaining, which means exercisers are busy burning calories and getting fit while enjoying the fun of Latin dancing.
Sounds like our kind of party.
This study was funded solely by a grant from the American Council on Exercise (ACE).
ACE recommends that, before engaging in any exercise regimen for the first time, individuals consult with their doctors.

Recovery Foods that East Muscle Soreness

The 30-45 minutes following a workout is a critical time to nourish your body for proper recovery. Recovery includes muscle building, replacing your energy stores and preventing post workout fatigue and muscle soreness. This is particularly important if you are involved in two-a-day workouts or back to back games.
Here are some tips to help aid recovery.

Don’t Forget the Carbohydrates

It is common for athletes to refuel after a strength or endurance workout only with protein. However, without a source of carbohydrates post-workout, your body will not be able to produce insulin, the hormone that drives muscle building. Carbohydrates also help to replace muscle and liver glycogen to refuel your energy stores. The current recommendation is a ratio of 2:1 carbohydrate to protein following strength workouts and 4:1 after endurance workouts.
More: 5 Best Carbs for Athletes

Aim for Antioxidants

Antioxidant rich foods help reduce inflammation and decrease muscle soreness. One of the easiest ways to get an adequate amount of antioxidants and carbohydrates is by drinking tart cherry juice. Research shows that drinking tart cherry juice aids athletic performance and comes highly recommended for recovery foods. Following juice consumption with a form of protein would be recommended. Ginger and turmeric are other sources of food high in antioxidants.
More: What to Eat for a Faster Recovery

Try Liquid Meals

Exercise can often act as an appetite suppressant and many athletes find it hard to stomach food post-workout. Liquid meals are often more appealing and easy to bring with you. G2 recovery drinks, protein shakes with some fruit mixed in, or tart cherry juice with a serving of protein are complete liquid meals that can be consumed. Liquids are also more readily available and therefore digested more quickly than solid foods.
More: Give it a Spin: Smoothie Recipes

Plan Ahead

To ensure you have enough food to fuel you through your day and to help you recover, it is important to plan ahead. When planning meals and recovery snacks, keep in mind the kind of exercise, the location and the duration of the exercise. Waiting until after you've returned from a workout or race is often too late to reach optimal recovery status. Skipping the post-workout snack can often cause you to overeat at your next meal.
More: 3 Recipes for a Faster Recovery

By Kait Fortunato • For Active.com

5 Best Carbs for athletes

 

Carbohydrates yield the quickest energy production in the body. However, choosing the best food sources can be a challenge. Athletes need to consume more carbs than the average person to properly fuel and recover. In addition, active individuals look for foods that help promote overall health and well-being, to keep them feeling good enough to enjoy their sport. When it comes to comparing foods, it’s important to look at the total nutrient composition. For example:

• What does this food have to offer?
• What does it contain besides its carbohydrate content?

More: Are You Eating Enough Carbs?

Here is a list of minimally or unprocessed foods that you are able to find in the perimeter of your local grocery store:

1. Sweet Potatoes

The bright orange color of these root vegetables is a visual cue that they are an abundant source of the high-powered antioxidant, vitamin A. They also are a great source of potassium to help soothe sore muscles and maintain the right amount of fluids in the body. One cup provides 27g of carbs, 4g of which are fiber.

More: Why Are Carbs Important?

2. Oats

This breakfast staple has been promoted as a “heart-healthy” food due to its high soluble fiber and low saturated fat content, both of which have been shown to reduce LDL (bad) cholesterol and total cholesterol levels.
Besides keeping your ticker kicking, the magnesium found in oats helps to maintain nerve and muscle function and is involved in over 300 metabolic reactions in the body. One 1/2 cup of dry oats provides 27g of carbs.

More: A Smarter Way to Carbo-Load

3. Wild Rice

Going a little wild on your rice gives you an edge over the commonly hyped brown rice. Wild rice has the added bang for your calorie buck by providing 6g of protein and double the amount of fiber (3g) for 35 less calories than brown rice per 1 cup serving.

4. Banana

This finger-shaped fruit is widely recognized as a source of potassium. While this is true, bananas are also a source of vitamin C and support your immune system. They also contain prebiotics and help maintain healthy bacteria in your gut. Prebiotics help improve the absorption of other nutrients (i.e. calcium) for added bone health benefits.

More: 10 Natural Race Food Alternatives

5. Chickpeas

The legume that is used to make hummus is often forgotten as a quality source of carbohydrates. Chickpeas not only provide a generous 22g of carbs in one ½ cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you feeling full, maintains steady blood sugar levels, and may reduce the risk of cardiovascular diseases.

By Erin Connelly • For Active.com

 

Eat Like an Olympian

 

Gold Medal Nutrition: Eat Like an Olympian

By Chrissy Wellington, M.S., C.N.S., L.D.N., C.P.T • For Active.com

A total of 26,640 beds have been booked, 12,180 lunches have been eaten, 5,400 bananas were munched and that was just to get the Olympic torch to London!
To make it to the 2012 Olympics, athletes not only train their bodies and their minds to perfection, they must hone in on their nutrition. They know that what they eat can make a difference in Olympic gold. Training and competing in the Olympics involves a tremendous amount of hard work, dedication and perseverance.
Eating a healthy diet sufficient in nutrients and calories to fuel training is the key component and may just be the deciding factor in that tenth of a second that distinguishes a gold medal from silver. These athletes know firsthand how to eat and drink for optimal performance and recovery.
More: How to Adjust Your Nutrition on Race Day

Olympians Eat Breakfast Daily

Olympians consume their first meal approximately 30 minutes after waking up. Our bodies become insulin sensitive after eating breakfast. Insulin sensitivity refers to how well the body responds to the hormone insulin. When you eat most of your calories earlier in the day, the total caloric intake throughout the day actually decreases.
Starting the day with protein is a good choice. When consuming lean protein in the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy; lean and clean breakfast meats; as well as the high protein, whole grains like steel cut oatmeal or quinoa.
More: Are You Eating the Right Breakfast?

Olympians Eat Organic

Foods which are not organic may be toxic and pose severe health risks to people as well as hinder athletic performance. Avoid the most contaminated fruits and vegetables by purchasing organic versions. “The Dirty Dozen” list of fruits and vegetables was put together by the Environmental Working Group, this list includes apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumber, blueberries and potatoes—some of the most contaminated fruits and vegetables.

Olympians Eat Small, Frequent Meals

The Olympic season is considered peak season for athletes. They should fuel often, eating every four hours. By keeping a regular meal schedule athletes can prevent fatigue and reduce injury risk. During competition the most rapid use of fuel, regardless of intensity occurs during the first 20 to 30 minutes. The goal of athlete’s during competition is to provide macronutrients and calories to sustain the activity. Athletes need proper nutrition to prevent glycogen depletion, enhance their immune function, reduce muscle damage, and speed muscle recovery.
More: Top Marathon Recovery Foods

Olympians Hydrate Often

When entering competition fully hydrated, chances are athletes will be able to perform better. Fluid requirements vary from person to person, so the best way to stay adequately hydrated is to stick to a schedule. Different from Olympians, most of us only require approximately 11 to 15 cups of water daily, according to the Institute of Medicine. Choose to drink filtered water were many of the dangerous contaminants have been removed.
More: 15 Hydration Facts for Athletes

Olympians Love Power Foods

Dara Torres, swimming.
Power food choice: raw almonds
Almonds are the best high fat, anti-inflammatory food! It’s not often nutritionists recommend high-fat foods, but the quality fat found in almonds is super supportive for athletes especially during recovery. One serving of almonds contains six grams of protein, six grams of carbohydrates, and more than 20 flavonoids. These antioxidants prevent free-radical damage resulting from extreme training sessions. Manganese and copper are two minerals found in almonds. Both are needed to maintain the metabolic processes and support stamina. Almonds are also high in magnesium. When an athlete has enough magnesium in their system, their vessels relax, which improves blood and oxygen flow throughout the body.
Ashton Eaton, decathlon
Power food choice: chunk light tuna packed in water
Tuna is an excellent source of protein. Tuna is rich in magnesium, potassium, B vitamins and omega-3 essential fatty acids. By consuming a healthy, lean protein after a strenuous workout recovery time is enhanced.
More: How to Fuel Your Body for Energy

Carli Lloyd, soccer
Power food choice: edamame
Edamame is considered one of the best plant proteins, similar in quality to eggs and cow’s milk. A unique protein in soy called, peptides, is known to provide extreme health benefits, including improved blood pressure, controlled blood sugar and improved immune function, all which are necessary in the world of extreme sport. While soy foods are still linked to controversy, stick with organic, whole food forms. Choose fermented versions like tempeh, fermented tofu, and soy miso which include immune boosting probiotics.
Tamika Catchings, basketball
Power food choice: grilled chicken
Chicken is so versatile! It is a great source of protein. Approximately 67 percent of our daily protein needs are found in just 4 ounces. Skinless chicken breast is an athlete favorite. Athletes are encouraged to eat lower fat options. Athletes are very hard on their bodies, so the lean protein found in chicken breasts may actually help prevent bone loss. Chicken is very rich in B6 and niacin. These B vitamins are necessary in the conversion of proteins, fats, and carbohydrates into usable energy.
More: How Much Protein During a Workout?

Heather O’Reilly, soccer
Power food choice: Greek yogurt
Foods rich in probiotics have been shown to enhance recovery from fatigue and help maintain a healthy immune system. The International Journal of Obesity, recently published information showing that “adding one or two servings of yogurt to your daily diet can help you maximize loss of fat and minimize loss of muscle.” For athletes, dairy may enhance gains in lean mass, strength output, as well as reduction in body fat levels.
Eric Shanteau, swimming
Power food choice: peanut butter
Peanuts, like almonds, are a very good source of monounsaturated fats and antioxidants. Peanuts actually contain high concentrations of polyphenols. Roasting peanuts can actually boost their antioxidant level by as much as 22 percent! Nutrition science has found that those who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts. So for the athlete needing to maintain their weight for competition nuts are a great snack choice for quick, sustained energy.
More: Learn to Snack Strategically

Reese Hoffa, shot put
Power food choice: sprouted-grain breads
Sprouted-grain breads are made from wheat kernels, called wheat berries. The kernels sprout, are ground up and then baked into breads. Because they are made from whole-wheat kernels, sprouted grain breads are a good source of whole grains and fiber. Sprouted-grain breads made from a variety of grains and legumes can provide a complete set of amino acids.
More: 5 Best Carbs for Athletes

Sample Olympian Diet

Approximately 60 percent of an athlete's diet should steam from carbohydrates with a mix of vegetables, fruits, whole grains and small amounts of low fat, organic dairy. About 30 percent of an athlete's diet should come from lean proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another 10 percent of an athlete's diet should come from quality fats, olive and canola oils, nuts and nut butters, seeds and avocados.
A smart nutrition goal for any athlete would be to enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly during and after exercise. Balance energy by eating small, frequent meals throughout the day and be sure to hydrate adequately with water, herbal teas and natural juices. Good nutrition will always enhance performance. Never let poor nutrition be a limiting factor.
More: Natural Race Food Alternatives

Your 7-Day Meal Plan

Note.. This is a great meal plan for an active individual. For weight loss, lowere the calorie intake to 1200-1500 per day would be best.
Nefertiti

Day 1
Breakfast:
Strawberry Parfait: 1 cup fat-free low-sugar strawberry yogurt, 1/3 cup low-fat granola, and 1 1/4 cup chopped strawberries (fresh or frozen and thawed) layered in a tall glass
[Substitute strawberries with blueberries, raspberries, or blackberries.]

1 cup calcium- and vitamin D-fortified orange juice

Snack:
1 cup 1% milk, warmed and flavored with a dash of vanilla or almond extract (or add to coffee for a low-fat latte)

Lunch:
Bagel Melt: Halve a 4-ounce 100% whole wheat bagel. Top one side with 3 slices tomato, 1 slice red onion, and 2 ounces reduced-fat cheese. Broil until cheese bubbles. Top with remaining bagel half.

Cole Slaw: 1 cup shredded cabbage mixed with 1 tablespoon low-fat salad dressing

Snack:
20 baby carrots and 1/2 medium apple, sliced, with 2 tablespoons chunky peanut butter

Dinner:
Broiled Halibut with Corn Salsa: Brush a 5-ounce halibut steak with juice 1/2 lemon and season with freshly ground black pepper and salt to taste. Place halibut on broiler pan 4" from heat and broil 10 minutes per inch of thickness or until fish flakes easily. Top with 1/2 cup corn salsa.

2/3 cup cooked instant brown rice mixed with 1/3 cup cooked green peas

15 asparagus spears saut? in 2 teaspoons olive oil with 1 clove garlic, minced.
[Substitute asparagus with 3 cups zucchini or 2 1/4 cups eggplant cubes.]

Snack:
1 cup canned mandarin oranges, drained and topped with 1 teaspoon crystallized ginger

DAY 1 NUTRITIONAL INFO: 1,787 cal, 94 g pro, 237 g carb, 51.5 g fat, 14 g sat fat, 93 mg chol, 37 g fiber, 1,393 mg sodium

Day 2
Breakfast:
1 cup shredded-wheat cereal with 2/3 cup 1% milk topped with 2 tablespoons slivered almonds and 2 tablespoons sweetened dried cranberries or raisins

1/2 cup cubed honeydew melon

Snack:
1/2 cup grapes

3/4 cup 1% milk with a shot of espresso

Lunch:
Shrimp Wrap: Fill a 10 1/2" flour tortilla with 3 ounces cooked shrimp, 2 slices avocado, 1/4 cup canned black beans (rinsed and drained), 1/4 cup chopped lettuce, and 2 tablespoons salsa. [ Substitute shrimp with 2 ounces grilled chicken or 1 1/2 ounces reduced-fat cheese.]

Snack:
1/2 cup cubed cantaloupe

16 ounces Crystal Light or other low-calorie fruit-flavored drink

Dinner:
Rainbow Rigatoni: Combine 1 1/2 cups cooked rigatoni with 1/2 cup cooked broccoli florets, 1/2 cup cooked cauliflower florets, 1/4 cup chopped sun-dried tomatoes, 1 tablespoon extra virgin olive oil, and 1 tablespoon freshly squeezed lemon juice. Top with 1 tablespoon reduced-fat grated Parmesan cheese.

10 leaves Romaine lettuce drizzled with 2 tablespoons fat-free creamy Caesar dressing

Snack:
2 whole wheat fig bar cookies

1 medium red pear

1 cup 1% milk

DAY 2 NUTRITIONAL INFO: 1,803 cal, 72 g pro, 270 g carb, 48 g fat, 10 g sat fat, 77 mg chol, 33 g fiber, 1,689 mg sodium

Day 3
Breakfast:
Vegetable Frittata: Preheat oven to 350°F. Coat 4-5" glass or ceramic pie pan with cooking spray. Blend 1/2 cup liquid egg substitute, 2 tablespoons grated carrots, 3/4 cup leftover vegetables (such as broccoli, asparagus, or zucchini), and 2 ounces reduced-fat cheese. Pour mixture into pan and bake until firm, about 20 minutes.

1 slice 100% whole wheat toast with 2 teaspoons jam

Snack:
1 cup low-sodium V8 juice or tomato juice

Lunch:
Tuna Sandwich: Mix 3 ounces drained water-packed tuna with 1 tablespoon reduced-fat mayonnaise and 2 tablespoons finely chopped celery. Spread on 2 slices 100% whole wheat bread with lettuce and 2 slices tomato.

10 baby carrots

Snack:
1 kiwifruit

1 cup 1% milk

Dinner:
Lamb and Couscous: 1 broiled 4-ounce lamb chop or 3-ounce pork chop, trimmed, atop 1 cup cooked couscous (prepared per package directions)

1 cup spinach sauté ed in 1 teaspoon olive oil with 1 clove garlic, minced

Tomato and Cucumber Salad: Chop 1 tomato, mix with 6 slices cucumber, and top with 2 teaspoons vinaigrette.

Snack:
1/4 cup mixed nuts combined with 2 teaspoons semisweet chocolate chips

DAY 3 NUTRITIONAL INFO: 1,807 cal, 127 g pro, 185 g carb, 62 g fat, 18 g sat fat, 160 mg chol, 34 g fiber, 1,929 mg sodium

Day 4
Breakfast:
Oatmeal: Cook 1/2 cup rolled oats in 3/4 cup 1% milk. Add 1 tablespoon brown sugar and a dash of both ground cinnamon and almond extract. Top with 2 tablespoons fat-free half-and-half or 1% milk.

6 ounces calcium- and vitamin D fortified orange juice

Snack:
1/2 cup watermelon chunks

Lunch:
All Veggie "Spaghetti": Top 2 cups cooked spaghetti squash with 2/3 cup pasta sauce and 2 tablespoons reduced-fat grated Parmesan cheese. [Substitute squash with 2 1/2 cups steamed brussels sprouts or 2 cups roasted acorn squash cubes.]

Tossed Salad: 2 cups dark green, leafy lettuce, 5 cherry tomatoes, 3 tablespoons chopped red onion, and 2 tablespoons low-calorie Italian dressing

Snack:
Guacamole and Chips: Blend 1/2 cup avocado cubes, 1/4 cup chopped tomato, 1 tablespoon canned chopped green chile peppers, 2 tablespoons chopped fresh cilantro, and salt and freshly ground black pepper to taste. Eat dip with 16 baked corn tortilla chips and 1/2 cup jicama strips.

Dinner:
4-ounce boneless, skinless chicken breast, roasted

Brussels Sprouts and Potatoes: Rub 4 ounces small red potatoes and 1 1/4 cups fresh brussels sprouts with 2 teaspoons olive oil and 1 clove garlic, minced. Bake at 350°F 25 minutes.
[ Substitute brussels sprouts with 2 sliced red or yellow bell peppers]

Glazed Carrots: Combine 1 cup steamed sliced carrots with 1 tablespoon orange juice and 1 teaspoon honey.

Snack:
Mini Trail Mix: 2 tablespoons chopped dried apricots and 2 teaspoons slivered almonds

DAY 4 NUTRITIONAL INFO: 1,790 cal, 76 g pro, 269 g carb, 45.5 g fat, 8 g sat fat, 115 mg chol, 50 g fiber, 2,171 mg sodium
Day 5
Breakfast:
1 slice 100% whole wheat toast topped with 1 tablespoon peanut butter, 1/4 cup fat-free cottage cheese, and 1/2 cup pineapple chunks

Snack:
1 medium apple

Lunch:
Deli Sandwich: 2 ounces lean roast beef, turkey breast, or ham on 2 slices 100% whole wheat with 1 teaspoon mustard and 2 leaves lettuce

1 cup sliced cucumbers marinated in vinegar and spices

Snack:
1/2 cup carrot-raisin salad

1 cup 1% milk

Dinner:
1 slice cheese pizza topped with 1/3 cup red bell pepper slices, 1/3 cup sliced mushrooms, and 1 medium tomato, sliced

Baby Greens with Pears: Slice 1/2 large red pear. Combine with 3 cups baby greens (or any leaf lettuce), 2 tablespoons sweetened dried cranberries, and 3 tablespoons low-calorie sesame-ginger dressing.

Snack:
1 cup sorbet with 1/2 cup fresh or frozen and thawed blueberries and 5 vanilla wafers

DAY 5 NUTRITIONAL INFO: 1,794 cal, 67 g pro, 278 g carb, 46 g fat, 12 g sat fat, 95 mg chol, 30 g fiber, 2,298 mg sodium

Day 6
Breakfast:
1 large egg, scrambled and 1 medium tomato, sliced, with a 100% whole wheat English muffin, toasted, topped with 1 teaspoon jam

6 ounces grapefruit juice

Snack:
6 ounces fat-free plain yogurt flavored with 1 teaspoon jam

Lunch:
Grilled Cheese and Roasted Red Pepper Sandwich: Layer 1 1/2 ounces Cheddar cheese, 1/3 cup drained roasted red peppers, and 1 teaspoon mustard on 2 slices 100% whole wheat bread. Grill in nonstick skillet over medium heat.

1 1/2 cups reduced-sodium vegetable soup with 1/4 cup added vegetables (leftovers or frozen vegetables, such as chopped broccoli or spinach)

Snack:
1 cup baby carrots

1 cup 1% milk

Dinner:
4 ounces roasted and trimmed pork tenderloin [Substitute 4 ounces roasted boneless, skinless chicken breast, 4 1/2 ounces baked halibut, 3 ounces filet mignon, or 5 ounces scallops saute in 1 teaspoon butter.]

1/2 cup Smashed Red Potatoes: Boil 4 ounces small red potatoes until tender. Drain and mash with 3 tablespoons 1% milk and 2 teaspoons butter.

1 cup steamed broccoli florets

1 cup 1% milk

Snack:
1 small (2 ounce) low-fat bran muffin topped with 2 tablespoons apple butter
[Substitute apple butter with 1 tablespoon jam or 2 tablespoons fat-free cream cheese.]

1 large orange

DAY 6 NUTRITIONAL INFO: 1,794 cal, 99 g pro, 233 g carb, 52 g fat, 23 g sat fat, 402 mg chol, 30 g fiber, 2,017 mg sodium

Day 7
Breakfast:
Lemon-Blueberry Pancake: Prepare low-fat pancake mix per package directions, adding 1/4 cup blueberries and 1/2 teaspoon lemon extract to batter. For a berry topping, heat 1 cup frozen blueberries in saucepan over medium heat until they begin to thaw. Combine 1 tablespoon cornstarch and 2 tablespoons water. Add to pan and bring to a gentle boil. When berries have thickened, remove from heat and top hot pancakes.

Snack:
1 banana, sliced and sprinkled with ground nutmeg

1/2 cup 1% milk flavored with a dash of almond extract

Lunch:
Chili-Topped Sweet Potato: Microwave a 5-ounce sweet potato and top with 1/2 cup low-fat vegetarian chili

Snack:
1 cup snow peas or 2 1/2 cups broccoli florets dipped in 2 tablespoons low-fat ranch dressing

Dinner:
Chicken Fajita: Sauté 4 ounces skinless chicken breast strips, 1 red bell pepper, cut into strips, and 1 medium onion, sliced, in 1 teaspoon olive oil, until chicken is cooked and vegetables soften. Mix in 2 tablespoons fajita sauce and cook until heated through. Pour mixture into a warmed 10.5" diameter flour tortilla, top with 2 tablespoons fat-free sour cream, and roll up.
2/3 cup cooked instant brown rice
Snack:
1 ounce almonds combined with 2 teaspoons semisweet chocolate chips

4 dried apricot halves

DAY 7 NUTRITIONAL INFO: 1,797 cal, 85 g pro, 261 g carb, 44 g fat, 8 g sat fat, 127 mg chol, 32 g fiber, 1,809 mg sodium

Elizabeth Somer, RD • Prevention

Reach Your Weight Loss Goal in 4 steps

 

Do your goals involve weight loss, health, nutrition or being more active? These steps can guide you to achieve what you want.

1. Think about what you really want to achieve.

Your goal may include physical activity changes, such as running two miles without stopping or practicing yoga two mornings each week. Or, it may be altering your eating behaviors, such as preparing at least three healthy, balanced meals at home each week or eating one fresh fruit each day.
Notice that losing weight was not mentioned as a goal. Losing weight is always the result of making positive lifestyle changes; it is not the goal in itself.

2. Make a list of your goals by following these guidelines:

Goal must be specific and positively stated.
Good example: “I will eat a yogurt and piece of fruit within 30 minutes of working out five times a week.”
Bad example: “I will not eat unhealthy food after working out.”
Goal must be important to you.
Good example: “I want to do this.”
Bad example: “I should do this.”
Goal must be under your control.
Good example: “I will bring 1/2 cup low-fat cottage cheese and a banana to enjoy after I run on Monday and Wednesday each week.”

3. Remember that losing weight is not a goal; it is a result.

Goals are the actions that you take to reach a result. Set short-term goals (about two to six weeks long) and take some time to create your list.
Make each goal as specific as possible, achievable, and something that you desire. In order to make your goals come true, the desire to achieve it has to come from you.
Have fun with this list. Give yourself a great reason to wake up and start each day.

4. Stay on top of your nutrition.

To help maintain your energy throughout the day, build balanced meals and snacks. For meals, combine at least three of the five food groups. This helps ensure that you take in all the nutrients your body requires each day, and enable you to feel satisfied after each meal.
Pair at least two food groups for snacks. A protein-rich food with a nutrient-rich carbohydrate choice is the best combination. Carbohydrates are the main energy source for your muscles and brain while protein provides the building blocks required to build and repair your muscles.
Get your nutrition on track right away and start with these easy breakfast ideas to reach your weight loss goals.
By Katie Jeffrey-Lunn • For Active.com  Eat right and perform better. Find a nutrition plan for you.

12 Fast and Easy Breakfast Ideas

By Katie Jeffrey-Lunn • For Active.com

Is breakfast really the most important meal of the day? Should you eat even if you’re not hungry? What should you eat?
Whether you want to eat healthier, increase your endurance level, lose weight, or increase your strength, breakfast is an essential component of reaching your goal. Not only is breakfast key, but the types of foods you eat are also important.

Why is breakfast important?

After fasting overnight for eight to 12 hours, you need to refuel your body. Your brain requires a constant supply of energy since it does not store energy like your muscles or liver do.
The stored energy in your liver, which is converted to useable energy while you’re sleeping, is nearly depleted by morning. If you do not refuel within a few hours of waking, you may feel the effects. Both your brain and body require a constant supply of energy to function properly.

What are the consequences of skipping breakfast?

Research has shown that individuals who skip breakfast often feel tired, irritable, or restless in the morning. On a positive note, breakfast eaters have better attitudes at work or school, display higher productivity and are more capable of handling tasks that rely on memory. Additionally, those who enjoy breakfast usually have more strength and endurance as well as better concentration and problem-solving ability.

Does eating breakfast increase your nutrient intake?

Yes. Skipping meals often results in missed nutrients essential for health. Breakfast eaters typically have higher total nutrient intakes than non-breakfast eaters. This is particularly true for women and children. Breakfast can supply a significant amount of vitamin C, calcium, B vitamins and fiber, among other nutrients and antioxidants.

Is there a connection between breakfast and learning?

Children and teens who eat breakfast are more likely to attend school and are better prepared to meet the challenges of learning. Breakfast provides the brain fuel for concentration, problem-solving, and muscle coordination (fine-motor skills, such as writing). Children who routinely begin the school day hungry are unable to achieve their learning potential. This pattern may diminish a child’s academic success.

Can breakfast enhance health?

Research has shown that individuals who enjoy a nutritious breakfast are more likely to achieve a healthy weight and have a reduced risk for heart disease. Data from the National Heart, Lung, and Blood Institute Growth and Health Study found that consuming breakfast is associated with a greater intake of vitamins, minerals, fiber and carbohydrates, in addition to less total fat, saturated fat, calories, and cholesterol during the day.
Additionally, individuals who enjoy breakfast also tend to engage in greater physical activity. Making time for breakfast helps you to eat the recommended servings of fruits, vegetables, and whole grains each day which are important for optimizing your health.

Does it matter what you eat for breakfast?

Yes. Eating mostly sugary foods in the morning can cause your blood sugar and energy levels to rise sharply, and then drop quickly in about an hour. This can result in hunger and the subsequent symptoms of irritability, reduced concentration and memory, fatigue, headache and stomachache. Start your day off right with a well-balanced, low-sugar breakfast consisting of whole grains, lean protein, and heart-healthy fat.
Prepare a ½ cup of uncooked old fashioned oats with ½ cup of milk on the stove. Add 1 tablespoon of walnuts or other nuts plus ¼ teaspoon of vanilla extract and ground cinnamon. After it is finished cooking, pour ½ cup of milk over the oatmeal and top with blueberries or raspberries and/or banana slices.
However, you do not have to eat traditional breakfast foods in the morning. Some individuals prefer leftovers from lunch or dinner foods for breakfast. Choose foods you like and build a balanced meal consisting of at least three of the five food groups. Combining different food groups provides your body with sustained energy and helps you get in all of the nutrients your body requires.

When should you eat breakfast?

Strive to eat within one to two hours of waking. If you are not hungry, begin your day with a snack rather than a meal. Then enjoy another snack a few hours later when you are hungry again.

What are some fast and easy breakfast ideas?

With a little bit of planning you can enjoy breakfast every day. Here are a few suggestions:
1. Ready-to-eat breakfast cereal with fruit. Look for cereals that contain 3 or more grams of fiber per serving and 5 grams or less of sugar per serving.

2. Fruit and hot cereal. Try oatmeal or oat bran.

3. Whole grain toast, English muffin or mini bagel with yogurt and fruit. Try something different on your toast such as low-fat cottage cheese with jam, or nut butter with jam, or Laughing Cow wedges with jam.

4. All-natural Greek yogurt with wheat germ or milled flax seed and fruit.

5. Cottage cheese with berries and sliced banana. Top with cinnamon.

6. Mix up your favorite dry cereal plus dried fruit and nuts. Prepare the mix the night before so you can grab it on your way out the door. For a more complete breakfast enjoy with a glass of milk or all-natural yogurt.

7. Omelet or scrambled eggs prepared with low-fat cheese and vegetables.
8. Breakfast burrito with vegetables served in a whole wheat tortilla shell.
9. Peanut butter and jelly sandwich on whole wheat bread with all-natural yogurt.

10. Whole grain waffle topped with low-fat yogurt, berries and/or sliced banana.

11. Frozen whole grain waffle topped with peanut butter and honey or pure maple syrup.
12. Leftover vegetable pizza or pasta, dinner leftovers, or sandwich with milk.
Now, there are no excuses to miss this extremely important meal of the day with these fast and easy breakfast ideas.
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