Tuesday, March 6, 2012
The 10 Week 1/2 Marathon Training Guide (Workouts, Recipes and MORE!)
The 10-Week Half-Marathon Training Guide
Run a half-marathon in 10 weeks with this guide for runners at every fitness level.
Your Half-Marathon Training Plan
Whatever your fitness level, get inspired -- and in shape -- to run double-digit miles in 10 weeks with our half-marathon plan. We've got all the moves, meals, gear, and motivation you need from start to finish line.Download the Beginner Half-Marathon Training Plan >>Download the Intermediate/Advanced Half-Marathon Training Plan >>
Must-Do Exercises for Runners
Repeat after us: A strong butt equals a happy runner."Strengthen your glutes and you'll not only move faster but also cut your chances of injury," says Jordan Metzl, MD, a sports medicine doc at New York City's Hospital for Special Surgery. Do these butt firmers from Andrew Kalley, senior triathlon coach at the Sports Center at Chelsea Piers in New York City, to boost your assets.
Weighted Squat
Target: Butt-- Stand with feet hip-width apart, holding a 5- to 10-pound dumbbell in each hand.
-- Lower into a squat, bending knees 90 degrees -- knees behind toes -- and hinging forward slightly from hips.
-- Slowly return to start position. Do 3 sets of 8 to 12 reps.
Single-Leg Dead Lift
Targets: Butt and hamstrings-- Stand with feet together, holding a 5- to 10-pound dumbbell in each hand, palms facing fronts of thighs.
-- Raise right leg behind you slightly.
-- With back flat, hinge forward from hips and lift right leg behind you until body is parallel to floor from head to right heel.
-- Return to standing.
-- Do 8 to 12 reps. Switch sides; repeat. Do 3 sets.
Step Up
Target: Butt-- Stand with feet hip-width apart, facing a step or a bench and holding a 5- to 10-pound dumbbell in each hand, arms by sides.
-- Step with left foot onto bench, then bring bent right knee up to hip level.
-- Step down with right leg, then left leg to return to start. Switch sides and repeat to complete 1 rep.
-- Do 3 sets of 8 to 12 reps.
More Exercises for Runners
Nutrition for Runners
You know carbs are crucial, but the question is how to hit the spot without overdoing it. "For the three days pre-race, increase carbs from 55 percent of your diet to 70 percent, and up your calories to 2,900," says Stephanie Middleberg, RD, a sports nutritionist in New York City. For a 140-pound woman, that's 515 grams of carbs a day, as in the sample menu below.Breakfast: Warm Apple-Raisin Oatmeal
Mix together 1 cup dry oatmeal, 1/4 cup raisins, 1/2 cup skim milk, 1 tablespoon honey, and 1 medium apple, sliced. 610 calories, 16g protein, 128g carbohydrate, 6g fat (1g saturated), 14g fiberSnack: Nature Valley Granola Bar in Oats 'n Honey
190 calories, 4g protein, 29g carbohydrate, 6g fat (0.5g saturated), 2g fiberLunch: Turkey and Hummus Sandwich with Lentil Soup and Applesauce
Toast 2 slices whole wheat bread. Spread each piece with 1 tablespoon hummus and top with 3 ounces turkey, lettuce, and 2 slices tomato. Serve with 1 cup lentil soup (try Amy's Organic Lentil Soup) and 1 cup applesauce. 685 calories, 39g protein, 109g carbohydrate, 11.5g fat (1g saturated), 14g fiberSnack: Banana and Almond Butter Treat
Toast an English muffin. On each half, spread 1/2 teaspoon almond butter and 1/2 tablespoon honey. Top with 1/2-inch slices banana. 285 calories, 10g protein, 60g carbohydrate, 4g fat (0.5g saturated), 5g fiberDinner: Quinoa Pasta with Turkey Marinara
Cook 1 1/2 cups quinoa pasta. Heat a nonstick pan, coat with cooking spray, and saute 4 ounces ground lean turkey 3 to 5 minutes, until browned. Add turkey and 1/2 cup marinara sauce to quinoa pasta and mix. Serve with 1 cup sauteed spinach (drizzle with 1 tablespoon olive oil) and 1 roll. 1,000 calories, 44g protein, 163g carbohydrate, 10.5g fat (1g saturated), 18g fiberSnack: 2 Fig Newtons and 1/2 cup skim milk
130 calories, 5g protein, 28g carbohydrate, 0g fat, 1g fiberMore Recipes for Runners
Energize on the Fly
Your body can typically get by on plain H2O for the first hour of your run, but what then? Middleberg recommends having 100 calories, or about 30 grams of carbohydrate, for every hour you're running beyond that mark.Fruity-Flavored Energy Boosts
Gatorade Perform O2 in Frost Glacier Freeze
Gu Roctane Pineapple
Honey Stinger Organic Energy Chews in Fruit Smoothie
Balance Bar Lemon Meringue Crunch
Chocolaty Energy Boosts
Clif Shot Energy Gel in Mocha
PowerBar Energy Bites in Chocolate
Luna Bar Nutz Over Chocolate
Running Gear and Motivation
Must-Have Running Gear
Sport these easy pieces to make your race a breeze.1. The airy, sweat-wicking Craft Cool Mesh Tee has side and back mesh panels. ($45, craft-usa.com)
2. The Nike Swift U-Back Women's Sports Bra has adjustable padded straps, smooth seams, and a back clasp to ban the bounce. ($50, nike.com)
3. Bust gusts without getting weighed down; this superlight Windrunner Vest by Alo also has pockets for your ID and other necessities. ($49, alosport.com)
4. The North Face Better Than Naked shorts, with built-in briefs, are soft and next-to-nothing light; they have a back zip slot and two extra pockets to stash your stuff in. ($50, thenorthface.com)
5. Bear starting-line chills in New Balance NBx Arm Sleeves with thumb holes. Bonus: Store your MP3 player in a ready-made slot. ($25, newbalance.com)
Motivation to Move It
Steal these stay-psyched strategies from other women who've logged the miles.Put it in writing. "I have friends write inspirational words on my arms so I can read them when things get tough on the course."
-- Katie Sturtevant, 25, Columbia, Maryland
Get racing stripes. "I paint my nails red, like warrior paint!"
-- Teresa Przetocki, 28, St. Petersburg, Florida
Recruit an imaginary running partner."To get through the long runs, I dedicate each mile to someone special in my life. I focus on that person for the entire mile, and it inspires me not to let them down."
-- Katy Crawshaw Swab, 42, Acworth, Georgia
Talk it out. "I tell myself to run like I stole something, and it gives me a pick-me-up."
-- Laurie Hilke, 40, Brunswick, Ohio
Get a Running Buddy
"I ran the MORE/FITNESS half in 2010, but this time I'm doing it to raise money for the Hole in the Wall Gang Camp," says FITNESS sales account director Susan Sagan Levitan.8 Superfoods to add to your diet!
The Best New Superfoods
Kefir
It has more protein and less sugar than yogurt, but with the same creamy texture, tangy taste, and probiotics. These healthy bacteria are a known immune enhancer, and may protect against colon cancer, says Tamara Freuman, R.D.
Try it: Instead of yogurt in salad dressings or smoothies. Plain kefir is in the dairy aisle, but Lifeway also makes a dessert-ready frozen variety (lifeway.net).
Jicama
This slightly sweet and crunchy root veggie stars inulin, a belly-flattening fiber that acts as a prebiotic to promote helpful bacteria in the gut. It's also an excellent source of vitamin C, which may boost collagen and fight wrinkles.
Try it: Cooked or raw in slaws, stir-fries, tacos, and salads, or tossed in lime juice and sprinkled with chili powder. Find it at farmers' markets or Mexican groceries.
Chia
One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman.
Try it: On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores.
Sprouts
Three-day-old broccoli plants may contain up to 50 times more of the anticancer agent sulforaphane than mature stalks– but without the pungent taste, says Kate Geagan, R.D., author of Go Green Get Lean.
Try them: On sandwiches, wraps, pizza, baked potatoes, stews, stir-fries, tacos, and just about anything else you can think of. Pick some up at your grocery store or local farmers' market.
Black Garlic
Fermentation gives this garlic its sweet, clove-and-caramel flavor and concentrates its natural antioxidants to nearly double that of a raw bulb. These compounds help lower cholesterol and can help decrease cancer risk, says Janet Helm, R.D., of NutritionUnplugged.com. And the black stuff comes with no nasty breath!
Try it: In fondue, sauces, pizza, and, believe it or not, cookies, brownies, and cakes. Order some at blackgarlic.com.
Kelp
A possible anti-breast-cancer crusader, kelp is loaded with vitamin K, calcium, and other essential nutrients. And its natural alginate fiber may help block fat, says nutritionist Christine Avanti.
Try it: In powdered form, mixed into meatballs and soups; use sheets (kombu) as uber-low-cal wrappers. Some specialty stores carry Sea Tangle Kelp Noodles (kelpnoodles.com), which have just six calories per serving!
Nutritional Yeast
A single serving of these cheese-like flakes has an incredible nine grams of satiating protein and provides more than your RDA of B vitamins to help boost energy, squash stress, and decrease your risk for chronic diseases.
Try it: As a dairy-free sub for Parmesan on popcorn, potatoes, pasta, or scrambled eggs. You can find this yeast in specialty markets or health-food stores.
Barley
This sweet, nutty supergrain is rich in niacin (for healthy hair and skin) and cancer-fighting lignans. Plus, "the soluble fiber keeps your cholesterol levels healthy, cutting your risk for heart disease," says Geagan.
Try it: In place of pasta, rice, or oatmeal. Or swap Bob's Red Mill Whole Grain Barley Flour (bobsredmill.com) for up to a third of the flour in baked goods. Both are available at regular grocery stores.
Monday, March 5, 2012
8 Recipes For A healthier Morning
Lose 10 Pounds Diet: 300-Calorie Breakfasts |
Apple-Cinnamon Oatmeal Pancakes
In a medium bowl, combine 1/4 cup steel-cut oats and 1/3 cup skim milk and let stand 5 minutes. Add 1/4 cup grated apple and 1 beaten egg. In small bowl, mix together 2 teaspoons wheat germ, 1/8 teaspoon cinnamon, and 1/4 cup plus 2 tablespoons whole-grain pancake mix. Slowly add dry ingredients to oat mixture. In a medium skillet, heat 2 teaspoons canola oil over medium heat. Add 1/4 of the batter and cook, flipping once, until pancake is lightly browned on both sides; repeat. Makes 4 small pancakes (2 servings). Serve with 1/3 cup nonfat Greek yogurt mixed with 1 teaspoon brown sugar.
Warm Honey Oats
Bring 1/2 to 3/4 cup water to a boil; add 1/4 cup oats and 1/2 cup chopped pear. Reduce heat and cook oats according to package directions. Top with 2 tablespoons ground flaxseeds, a dash ground ginger, and 2 teaspoons honey.
Veggie Pattie with Apple-Chicken Sausage
Cook 1 small apple-chicken sausage (about 100 calories' worth) according to package directions. Grate 1/4 cup each sweet potato, Red Bliss potato, and zucchini; mix together and pat with paper towel to absorb moisture. Add 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Form into a patty and cook with 1 teaspoon canola oil over medium heat until browned on each side. Serve with 1/2 pink grapefruit.
Blueberry-Cornmeal Muffins
In a large bowl, mix together 3/4 cup all-purpose flour, 3/4 cup cornmeal, 3 tablespoons sugar, 1/2 teaspoon sea salt and 1 1/2 teaspoons baking soda. In another large bowl, mix together 3/4 cup fat-free buttermilk, 1/4 cup canola oil, 1/4 cup maple syrup, 2 teaspoons vanilla extract, 1 tablespoon lemon juice, 1 slightly beaten egg, 1/2 cup pecans, and 1/2 cup blueberries. Slowly add dry ingredients to wet ingredients and combine. Mist muffin pans with nonstick cooking spray. Pour batter into pans and bake at 350 degrees for 18 to 20 minutes. Makes 12 muffins. (Leftovers can be frozen.) Serve with 1/2 cup skim milk and 1 hard-boiled egg.
Mushroom and Spinach Strata
Mist the bottom of a small baking dish with nonstick cooking spray; place 4 slices of toasted whole-grain bread on bottom. Mist a large skillet with nonstick spray; add 2 cups sliced mushrooms, 1/3 cup chopped red bell pepper, and 1/4 cup minced onion; saute 5 minutes. Add 4 cups baby spinach and saute 1 minute. Beat 8 eggs with 1 cup skim milk and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and black pepper. Bake at 450 degrees for 15 minutes or until egg is fully cooked. Makes 4 servings. (Can refrigerate up to 24 hours before cooking, adding Parmesan just before baking.)
Peanut Butter, Chocolate, and Banana Bagel
Toast a small whole wheat bagel (about 2 ounces). Top one half with 2 teaspoons peanut butter and 1/2 banana, mashed. Spread other half with 1 teaspoon Nutella. Top peanut butter half with Nutella half.
Ham, Egg, and Cheese Sandwich
Toast a whole wheat English muffin. On one half, layer 1 slice lean uncured ham and 1 scrambled egg mixed with 1 tablespoon shredded American cheese and seasoned with salt and black pepper. Top with remaining muffin half and serve with 1/2 cup chopped melon.Originally published in FITNESS magazine, January 2011.
Get More Diet-Friendly Recipes
Get more recipes from the Lose 10 Pounds diet plan here:400-Calorie Lunches500-Calorie DinnersHealthy Snack IdeasGet the complete Lose 10 Pounds fitness plan
© Copyright 2012 Meredith Corporation. All Rights Reserved.
Beauty Breakthrough or Bust?
Breakthrough or Bust? 5 Beauty Innovations Tested
At-Home Gel Manicures
The claim: Inspired by popular salon gel manis, brands are launching at-home versions that offer the quick-drying durability -- up to two weeks of wear -- of their pro counterparts. Some involve several steps, including hardening the gel with an LED lamp (either included in a kit or sold separately), while others are polishes made with resins that harness sunlight, or any artificial light, to set the lacquer, explains Jin Soon Choi, owner of the Jin Soon Natural Hand and Foot Spas in New York City.The expert's take: Your success depends on your application abilities. "If you're skilled, then these products will absolutely yield results that are comparable to salon versions," Choi says. The entire process, including drying time, should take no more than 15 to 20 minutes.
Our picks: SensatioNail Invincible Gel Polish Starter Kit ($50, including LED light; Walmart stores) stood out as "relatively quick -- about 15 minutes total" and left our tester with "polish just as shiny as when I put it on" after four days of wear, through several showers and dishwashing sessions. For those who prefer a one-step treatment, Revlon ColorStay Longwear Nail Enamel ($8, drugstores) "required only one coat and dried unbelievably fast," a volunteer said. "It held up better than most regular salon manis," another reported.
Mascara and Hair Smoothers
Lash-Boosting MascarasThe claim: These fringe enhancers contain peptides and conditioners that "stimulate the cells responsible for lash growth," according to one of the companies that makes them. Lashes are supposed to look thicker, longer, darker and more voluminous after about two weeks of daily use.
The expert's take: "These mascaras hydrate, so the length of your lashes may improve slightly," says Debra B. Luftman, M.D., a dermatologist in Calabasas, California. "But they don't affect the hair growth cycle, so it's doubtful you'll see an increase in the quantity."
Our pick: Of the dozen that we tested, Rimmel London Lash Accelerator Mascara ($10, drugstores) was the only product to produce results. "It enhanced my natural lashes," our volunteer said. "Any growth is subtle, but there's definitely a difference in density and length."
Hair-Smoothing Treatments
The claim: Based on the technology used for salon keratin treatments, the at-home versions "often rely on polymers and amino acids to lock hair into place with heat from your flatiron or blow-dryer," says Ni'Kita Wilson, a cosmetic chemist in Englewood, New Jersey. These DIY kits aim to reduce curl, keeping hair frizz-free for anywhere from seven to 30 shampoos, depending on the product, your hair texture and how often you shampoo. They're usually applied like conditioner and left on hair for about 30 minutes.
The expert's take: "Salon treatments tend to last longer because of the techniques and products used," Wilson says. "But they can cost hundreds of dollars. At-home keratin kits are safe and effective alternatives." They're most beneficial for loosening curls and reducing frizz rather than straightening hair.
Our picks: For short-term smoothing (lasting roughly 10 washes), try Organix Ever Straight Brazilian Keratin Therapy 14-Day Express Treatment ($8, Walmart stores), which our tester said was "really easy to use and significantly decreased frizz yet left my curls intact, which I wanted." The Ojon Super Sleek Hair Straightening Treatment ($39, Ulta stores) lasts up to 30 washes and left hair "much easier to blow-dry; it took about half the time it normally does," a reviewer reported.
Lip Gloss and Hair Growth Inhibitors
Long-Wear Lip GlossesThe claim: While lipsticks and stains have lasting power, glosses, liquid by nature, have always been more fleeting. Companies are countering that by launching long-wearing formulas that they profess will stay put for six, eight, 10, or even 24 hours thanks to waxes and polymers that help them adhere to lips.
The expert's take: "You can reasonably expect these glosses to last up to twice as long as traditional ones," says Joette Balsamo, a makeup artist at the Marie Robinson Salon in New York City. Sheer formulas are moist but stickier than regular gloss, while those that are more opaque -- usually two-step tubes that include a color coat followed by a glossy coat -- may feel very dry until the topcoat is applied, she says.
Our picks: Of the single-step formulas tested, Clinique Long Last Glosswear SPF 15 ($14, department stores) ranked number one: "It didn't feel too sticky, and it stayed on for five hours -- even through a facial and a workout!" a user marveled. MAC Cosmetics Pro Longwear Lipcolour ($22, maccosmetics.com) was the sole two-phase version that earned a spot in the reviewer's bag because of its enduring shine and moisturizing properties.
Hair-Growth-Inhibiting Products
The claim: This crop of creams, gels, lotions and deodorants, which contain various botanical extracts (like bayberry and pumpkin seed), conditioning agents (such as sunflower seed oil) and exfoliants (including salicylic acid and urea), promises to make hair growth less visible so you don't have to shave or wax as often.
The expert's take: These products work by breaking down hair proteins and thinning hair fibers, according to Francesca Fusco, M.D., a dermatologist in New York City. Results can span from "simply making the hairs softer to actually slowing their growth," she says. "But hair growth isn't stopped, and any results will last only as long as you use the product." The treatments work best on thin-skinned areas like the underarms and bikini zone, and it takes anywhere from two to six weeks to see results.
Our picks: For underarms, Dove Visibly Smooth Anti-Perspirant/Deodorant ($5, drugstores) left a user's hair less noticeable and softer after two weeks of daily use. On the rest of the body, try Decléor Post Wax Double Action Gel Anti-Hair Regrowth and Hydrating ($27, decleorusa.com), which made a tester's skin feel supersmooth and "slowed hair growth so that I could shave half as often."
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