Measuring Exercise Intensity: RPE & Talk Test

In addition to heart rate, there are two other methods of measuring exercise intensity: rate of perceived exertion (RPE) and the talk test.

Rate of Perceived Exertion
Perceived exertion is how hard an exercising individual feels they are actually working. RPE was originally based on a 15-point scale that began at 6 and ended at 20. This scale was found to be hard to understand by exercisers so a new 10 point scale was developed that begins at zero and ends at 10. During exercise, either scale can be used to gauge the intensity of exercise. The RPE scale is considered a reliable guide as it has a strong linear relationship to heart rate.


Old RPE Scale





New RPE Scale

The Talk Test
The talk test is also used to evaluate exercise intensity during cardiorespiratory exercise. The ability to engage in conversation during exercise represents work at or near a steady rate. When an exerciser can comfortably converse while exercising, their intensity is low to moderate. At the point at which they can just barely respond in conversation the exerciser is at a moderate to vigorous intensity. The talk test also corresponds to heart rate, as it becomes more difficult to engage in conversation the higher the participant's heart rate.

Using heart rate, RPE, or the talk test during exercise can help ensure that you are exercising at the correct intensity for your fitness level and overall goals. Exercise intensity should be measured at regular intervals during all exercise sessions.

Source: AFAA Fitness: Theory & Practice, 5th ed.

Drink Water!

Did you know that more than half of your body wight is actually liquid? Unless your throat feels parched, you probably give little thought to water. Yet this clear, refreshing fluid is one of your body's most essential nutrients. While you may survive for up to six weeks without food, you cannot live longer than a week without water. This fluid helps to keep our body in good working order, cushioning an hydrating our cells, tissues, and organs, transporting nutrients, and eliminating waste from the body. So the saying "You are what you eat" is only half true: You're also what you drink!

Water is the most abundant substance in the human body as well as the most common substance on earth. On average, body weight is 50 to 70% water. The specific percentage varies from person to person, relating to body composition, age, and gender. Body tissues of all types contain water, some more than others. In your body, blood is about 83% water; lean muscle tissue is about 73% water; body fat, about 25%; and bones, about 22% water. So with all of this water in our bodies, you can see why is is an essential nutrient to consume.

Replace Your Losses
In order to maintain a constant temperature and to dispose of waste, your body loses about a half gallon of liquid every day through sweat, exhaled air, and urine. During a strenuous workout you can sweat off up to an additional quart of liquid an hour, and even more on a hot, humid day. All of this water loss needs to be replaced each day. If your body fluids become depleted, you become dehydrated. Extreme dehydration is not a concern if your diet is reasonably balanced, your activity level is not excessive, and you're not stranded in a desert. But minor dehydration is sneakier, because it's not always easy to catch. it can make you feel grumpy and tired and make it hard to concentrate. Minor dehydration can be avoided easily by drinking enough fluids throughout the day. But if you tend to drink liquids only when you're thirsty, you may not be drinking enough of them. Thirst does help you gauge your level of hydration, but it's not quite as reliable a guide as you might assume. By the time you actually feel thirsty, you are actually already dehydrated! So don't wait until you're thirsty to consume fluids, try to consistently drink water throughout the day the remain hydrated.

Thirst in Disguise
It's important to recognize that thirst and hunger are both physiologically and psychologically driven. When you feel hungry between meals, what you may be experiencing is dehydration. Thirst can often disguise itself as hunger, and when you think you're hungry what you may be - even though you don't realize it - is thirsty. the next time you feel a little hungry, try reaching for a glass of water. You may be surprised that the refreshment it brings you turns off that hunger switch until your next meal.

Fluid Consumption: how much is enough?
The amount of water your body needs is based on the amount of energy your body uses. Te recommendation for adults is 1 to 1.5 milliliters of water per calorie of energy expended. That's 1 to 1.5 liters for every 1000 calories. In other words, most people need about 8 to 12 cups of water each day. In healthy people, water intake and water loss balance out. If you should consume too much water than your body needs, your kidneys simply eliminate the excess. When you don't consume enough, your body may trigger a sensation of thirst. As you may know, drinking water is not the only way to get the recommended amount of fluids each day. Most foods contain at least a small amount of water. In fact, some fruits and vegetables are up to 97% water. Consuming these water-containing foods will also help you stay hydrated.

Drinking for Health
To keep your body well hydrated, consume enough water throughout the day. Because milk, juice, and other beverages are mostly water, they count toward your daily water intake, too. Caffeinated beverages and alcoholic beverages, however, are not your body's best sources of water. Caffeine and alcohol at like diuretics, causing the body to lose water through increased urination.

Reduce your carbon footprint and use a reusable water bottle!!

Sources: American Dietetic Association, Nutrition for Dummies, 4th ed.

Shopping for Fresh Produce

Do you find yourself avoiding the produce section at the grocery store because you don't know how to judge an item's quality? This guide from the American Dietetic Association will help you to shop for fresh fruits and vegetables with ease!

Shopping for Fruit
Apples: firm with smooth, clean skin and good color. Avoid fruit with bruises or decay spots.
Apricots: plump with as much golden-orange color as possible. Blemishes, unless they break the skin, will not affect flavor. Avoid fruit that is pale yellow, greenish-yellow, very firm, shriveled or bruised.
Bananas: plump with uniform shape at desired ripeness level. Avoid produce with blemished or bruised skins.
Blueberries: plump, firm berries with a light grayish-purple surface.
Cantaloupes: slightly oval fruit, 5 inches or more in diameter, with yellow or golden (not green) background color. Signs of sweetness include pronounced netting on the rind and a few tiny cracks near the stem end. Smell the melon; it should be noticeably strong and sweet. At home, check for ripeness before you eat it; the stem area will be slightly soft when ripe.
Cherries: plump, bright-colored sweet or sour cherries. Sweet cherries with reddish-brown skin promise flavor. Avoid overly soft or shriveled cherries or those with dark stems.
Grapefruits: firm, thin-skinned fruit, full-colored, and heavy for their size. The best grapefruits are smooth, thin-skinned, and flat at both ends.
Grapes: plump grapes firmly attached to pliable green stems. Color is the best indication of ripeness and flavor. Avoid soft or wrinkled fruits and those with bleached-looking areas at the stem end.
Honeydew melons: melons weighing at least 5 pounds., with waxy white rind barely tinged with green. Fully ripe fruit has a cream-colored rind. When ripe, the blossom end should give to gentle pressure.
Kiwifruit:  choose evenly firm fruit. Will feel slightly soft when ripe.
Lemons: firm, heavy fruit. Generally, rough-textured lemons have thicker skins and less juice than fine-skinned varieties.
Mangoes: usually quite firm when sold and need to be ripened further at home before eating. Avoid those with shriveled or bruised skin. Once ripened, they will give to gentle pressure.
Nectarines: orange-yellow background color between areas of red. Ripe nectarines feel slightly soft with gentle handling, but not as soft as ripe peaches.
Oranges: thin-skinned, firm, bright-colored fruit. Avoid oranges with any hint of softness or whitish mold at the ends.
Papayas: fruit with the softness of peaches and more yellow than green in the skin. Most papayas need to be ripened further after purchase in a loosely closed paper bag at room temperature. Avoid bruised or shriveled fruit at room temperature.
Peaches: creamy or yellow background color. Ripe peaches feel slightly soft with gentle handling. Avoid green, extra-hard, or bruised fruit.
Pears: fruit with firm skin. Pears gradually ripen after picking.
Pineapples: large, plump, fresh-looking fruit with green leaves and a sweet smell. Avoid fruit with soft spots, areas of decay, or fermented odor.
Plums: fruit that is full-colored. Ripe plums are slightly soft at the tip end and feel somewhat soft when handled gently. Avoid fruit with broken or shriveled skin.
Raspberries: firm, plump, well-shaped berries. If soft or discolored, they are overripe Avoid baskets that look stained from overripe berries.
Strawberries: firm, plump berries that are full-colored.
Watermelons: fruit heavy for its size, well shaped, with rind and flesh colors characteristic of the variety. Ripe melons are fragrant and slightly soft at the blossom end. A melon that sloshes when shaken is probably overripe. The stem should be dry and brown, not green. When thumped, you should hear a low-pitched sound, indicating a full, juicy interior.

Shopping for Vegetables
Artichokes: tight, compact heads that feel heavy for their size. Surface brown spots don't affect quality.
Asparagus: firm, brittle spears that are bright green almost their entire length, with tight closed tips.
Beans: slender, crisp beans that are bright and blemish-free. Avoid mature beans with large seeds and swollen pods.
Beets: firm, smooth-skinned, small to medium beets. Leaves should be deep green and fresh-looking.
Bok choy: heads with bright white stalks and glossy dark leaves. Avoid heads with slippery brown spots on the leaves.
Broccoli: compact clusters of tightly closed, dark green florets. Avoid heads with yellow florets or thick, woody stems.
Brussels sprouts: firm, compact, fresh-looking sprouts that are bright green. They should be heavy for their size.
Cabbage: firm heads that feel heavy for their size. Outer leaves should have good color and be free of blemishes.
Carrots: firm, clean, well-shaped carrots with bright, orange-gold color. Carrots with their tops still attached are likely to be freshest.
Cauliflower: firm, compact, creamy-white heads (without brown spots), with florets pressed tightly together. A yellow tinge and spreading florets indicate overmaturity. Leaves should be crisp and bright green.
Celery: crisp, rigid, green stalks with fresh-looking leaves. Avoid celery with limp stalks.
Corn: fresh-looking ears with green husks, most stem, and silk ends free or decay or worm injury. when pierced with a thumbnail, kernels should give a squirt of juice. Tough skins indicate overmaturity.
Cucumbers: firm, dark green cucumbers that are slender but well-shaped. Soft or yellow cucumbers are overmature.
Eggplants: firm, heavy for their size, with taut, glassy, deeply colored skin. Stems should be bright green.
Greens: fresh, tender leaves that are free of blemishes. Avoid bunches with thick, coarse-veined leaves.
Leeks: clean, white bottoms and crisp, fresh-looking green tops.
Mushrooms: blemish-free mushrooms without slimy sports or signs of decay.
Okra: small to medium pods that are deep green and free of blemishes. Pods should snap or puncture easily with slight pressure.
Onions: green onions with with crisp, bright tops and clean white bottoms. Choose firm, dry onions with brittle outer skin, avoiding those with sprouting green shoots or dark spots.
Parsnips: small to medium, smooth, firm, and well shaped. avoid large roots because they may have a woody core.
Peas: small, plump, bright green pods that are firm, crisp, and well filled.
Peppers: bright, glossy, firm, and well shaped. Avoid those with soft spots or gashes.
Potatoes: firm, smooth, with no wrinkles, sprouts, cracks, bruises, decay, or bitter green areas.
Salad greens: crisp, deeply colored leaves free of brown sports, yellowed leaves, and decay.
Sprouts: crisp buds still attached.
Summer squash: yellow squash and zucchini of medium size with firm, smooth, glossy, tender skin. Squash should be heavy for their size.
Sweet potatoes and yams: firm, well shaped, with bright, uniformly colored skin.
Tomatoes: smooth, well formed, firm, not hard.
Winter squash: hard, thick-shelled.

Sodium: A Salty Subject

Although we often refer to salt and sodium as the same thing, they aren't the same substance. Table salt is actually the common name for sodium chloride; 40% sodium and 60% chloride. Sodium is a mineral that naturally occurs in food. Some of the most basic work that your body does depends on sodium: maintaining proper fluid balance, regulating your blood pressure, transmitting nerve impulses, and helping your muscles relax. your kidneys regulate the sodium level in your body.

Sodium Balance

If you're healthy, your body doesn't retain excess sodium - even when you consume more than you need. And excess amounts don't get stored; instead your body rids itself of the extra. Excess sodium passes out through urine and to a much lesser amount, through perspiration. If, for example, you eat foods high in sodium, you may urinate more to get rid of the extra. Then you probably feel thirsty because you lost fluids, too. When your kidneys don't work properly, extra sodium isn't excreted. This causes swelling, often in the face, legs, and feet.

Sodium and High Blood Pressure
You have probably heard that there is a link between sodium intake and high blood pressure. High blood pressure, or hypertension, is a major risk factor for heart disease, stroke, and kidney failure. High blood pressure affects about 1 in every 3 Americans and costs the U.S. over $76 billion for health care costs. There are several risk factors linked to high blood pressure, including family history, overweight, excessive alcohol intake, advancing age, and smoking. So why is attention given to sodium and high blood pressure? Most people aren't affected by excess dietary sodium because their bodies just get rid of the excess. However, many Americans have high blood pressure that's sodium-sensitive. For them, consuming too much sodium contributes to high blood pressure. Likewise, reducing their sodium intake may help to lower blood pressure if it's high.

Sodium in Your Diet
To keep the body running normally, you need sodium. However, few Americans need to be concerned about getting enough. Instead, on average, most adults consume about 4 to 6 grams of sodium daily. That's significantly more than needed. The American Dietetic Association recommends that most Americans limit their sodium intake to fewer than 2400 milligrams of sodium daily. Although you lose sodium and other mineral during exercise, the amount is usually not enough to require additional intake. Most of the sodium Americans consume in their diet is from processed foods; only about 10-25% of sodium intake comes from the salt shaker or sodium-containing ingredients added to food. Low-fat and non-fat food items are often high in sodium to add extra flavor that has been omitted by removing fat. Sodium provides many different functions in processed foods, as it works as a leavening agent, preservative, flavor enhancer, acid controller, and emulsifier.

Types of Salt
When a recipe calls for salt, which one will you use? Most recipes call for table salt, but how does this compare with other types of salt?

• Iodized salt: table salt with iodine added. The human body needs just small amounts of iodine and by adding it to salt, people get enough. An important nutrient, iodine help prevent goiter, which is a thyroid gland condition.
• Kosher salt: coarse grain salt that adds a crunchy texture to some dishes and drinks, such as margaritas.
• Lite salt: salt that is "50-50": half sodium chloride and half potassium chloride. It has less sodium than table salt, but is not sodium-free.
• Pickling salt: fine-grained salt used to make brines for sauerkraut or pickles. Unlike table salt, it has no iodine.
• Popcorn salt: very finely granulated salt that sticks well to popcorn, fries, and chips.
• Rock salt: large, chunky crystals of salt used in a crank-style ice cream maker or as a "bed" for serving foods such as clams or oysters. Not commonly used in recipes, rock salt contains some harmless impurities.
• Salt substitute: made of potassium chloride and contains no sodium.
• Sea salt: salt-either finely granulated or in larger crystals- produced by evaporation of sea water. It has trace amounts of some other minerals that may five it a somewhat different flavor. Even though sea salt is often promoted as a healthful alternative to ordinary table salt, the sodium content is comparable.
• Seasoned salt: salt with herbs and other flavoring ingredients added. Seasoned salt has less sodium than table salt but more than herbs alone.
• Table salt: fine, granulated salt commonly used in cooking and in salt shakers.

Sources: CDC; Nutrition for Dummies, 4th ed.; American Dietetic Association

Prebiotics and Probiotics

Prebiotics and probiotics may promote healthy bacteria, or microflora in your intestines - and perhaps improve your health. Prebiotics stimulate or help activate bacteria growth; probiotics are the live cultures, or bacteria, themselves. Probiotic bacteria taken together with prebiotics that support their growth are called “synbiotics.” Both work together in a synergistic way more efficiently promoting the probiotics’ benefits.

• Prebiotics are non digestive substances such as oligosaccharides (indigestible carbohydrate) in food that promote the growth of normal, healthful bacterial that are already in the colon. Other substances in food, such as dietary fiber, starch, and sugar alcohols, may work as prebiotics, too.
• In order for a food ingredient to be classified as a prebiotic, it has to be demonstrated, that it:
  
  • is not broken down in the stomach or absorbed in the GI tract,
  • is fermented by the gastrointestinal microflora, and
  • most importantly, selectively stimulates the growth and/or activity of intestinal bacteria associated with health and well being
• Probiotics are active cultures, such as some strains of lactic acid bacteria, or foods that contain them, that help reintroduce or change bacteria in the intestine. Lactobacilli and Bifidobacteria in yogurt with live cultures and other fermented dairy foods have probiotic cultures.
• Probiotic cultures may help keep your immune system healthy and help maintain the "good" bacteria in your intestine.
• Probiotics also may help reduce the risk of some health problems
• shorten the duration of diarrhea
• prevent or reduce the severity of colds and flu
• reduce the symptoms of lactose intolerance
• promote a healthy immune system
• help prevent and treat vaginal yeast infections and urinary tract infections
• prevent and treat eczema in children
• decrease the risk of some cancers
• decrease the risk of high cholesterol levels.

Examples of Probiotics and Prebiotics
Class/Component	Source*	Potential Benefit
Probiotics
Certain species and strains of Lactobacilli, Bifidobacteria, Yeast	Certain yogurts, other cultured dairy products, and non-dairy applications	May improve gastrointestinal health and systemic immunity
Prebiotics
Inulin, Fructo-oligosaccharides (FOS), Polydextrose, Arabinogalactan, Polyols—lactulose, lactitol	Whole grains, onions, bananas, garlic, honey, leeks, artichokes, fortified foods and beverages, dietary supplements and other food applications	May improve gastrointestinal health; may improve calcium absorption
Chart adapted from International Food Information Council Foundation: Media Guide on Food Safety and Nutrition: 2004-2006. *Examples are not an all-inclusive list

Sources : Mayo Clinic; International Food Information Council Foundation

Amazing Antioxidants

Antioxidants have received a lot of hype over the past few years, but few people actually know what these substances are or how they work. Antioxidants are dietary substances that significantly slow or prevent the oxidative (damage from oxygen) process. Antioxidants prevent the chemical reaction oxidation, which enables molecular fragments called free radicals to join together. Free radicals are created when body cells burn oxygen, when you eat unhealthy food, or when exposed to environmental factors like tobacco and radiation. These free radicals are unstable molecules that have a missing electron; they can damage body cells and tissues, and may play a role in heart disease, cancer, and other diseases. Antioxidants neutralize free radicals by donating an electron which results in the prevention or repair of damaged body cells.

Antioxidants are found in many everyday foods that contain the following vitamins and minerals:

• Vitamin A
• Vitamin C
• Vitamin E
• Beta-carotene
• Lutein
• Lycopene
• Selenium

Antioxidants are more plentiful in fruits and vegetables that are dark in color like blueberries and kale. Many fruits and vegetables are rated on the Oxygen Radical Absorbance Capacity (ORAC) scale. The higher the ORAC value, the more valuable the antioxidant potential of the food.

Sources: Nutrition for Dummies, 4th ed.; Sparkpeople; Medline Plus

Ten Easy Ways to Cut Calories

The difference between gaining and losing weight is simple math. By creating a deficit of 3500 calories you can lose one pound of fat. On the other hand, consuming an excess of 3500 calories will lead to a gain of one pound of fat. There are three simple ways to create a calorie deficit:

• Cut 3500 calories out of your diet
• Burn 3500 calories from exercise
• A combination of both (*best choice*)

Here are some easy ways to help you cut calories from your diet and other unhealthy components like cholesterol and saturated fat.
Easy Ways to Cut Calories

1. Switch to Low-Fat or No-Fat Dairy Products: Milk and other dairy products provide benefits for the body in the form of calcium; however, these products can also be high in cholesterol, saturated fat, and calories. Choosing a low- or no-fat product will allow you to reduce all three unhealthy components. For example an 8-ounce servings of whole milk contains 150 calories, but the same amount of skim milk contains only 85.

2. Substitute Sugar Substitutes: Sugar substitutes (ie. stevia, truvia, agave nectar) have much fewer calories than pure sugar, and some even contain zero calories. One teaspoon of sugar has 15 calories. Think this small amount doesn't add up? Say you add 4 tablespoon of sugar into your coffee each morning. After one week you've accumulated 420 calories, and in just over 8 weeks you have added enough calories to your diet to gain 1 pound.

3. Serve Stew Instead of Steak: Many cuts of red meat are high in calories, cholesterol, and saturated fat. You can decrease the amount of fat that you consume with certain preparation methods. Cutting off visible fat before preparing the meat will save you 100 calories per tablespoon of fat. Preparing beef as stew rather than broiling or roasting it will allow you to remove high-calorie fat as well. Stew is prepared by cooking the beef in large pan then a variety of vegetables are added. The juices from the cooking process are often used to create a gravy for the stew. By cooking the beef ahead of time and storing in the refrigerator for a few hours, the fat in the juices will harden on top. This fat can them be skimmed off the top of the pan and discarded. Removing fat this way will also save you 100 calories per tablespoon of fat.
4. Choose Low-Fat Desserts: Completely cutting desserts out of your diet rarely works for anyone. Instead choose low-fat desserts like sorbet, dark chocolate, yogurt, or fresh fruit. Remember moderation is key!

5. Peel the Poultry: Most of the fat in poultry is found in the skin. A fried chicken breast with skin has 217 calories; without the skin, only 160. Save yourself and remove the skin!
6. Choose Salad Dressing Wisely: Salad can be a low-calorie meal if prepared with the right ingredients. Even throwing in a couple croutons and a pinch of cheese won't entirely cancel out the healthy ingredients in your salad. These ingredients may not do you in, but the dressing you choose just might! Choose oil based dressings like italian or greek over a creamy dressing such as caesar or ranch. Using a low-fat or no-fat dressing will also allow you to save on calories and fat. No matter which dressing you choose, be sure to stick to the serving size listed on the bottle or recalculate if you use multiple servings.
7. Make One-Slice Sandwiches: Depending on the brand you choose, one slice of bread can pack up to 150 calories. By preparing your sandwich with just one slice of bread, you can save on calories and possibly unneeded carbohydrates.

8. Eliminate the High-Fat Ingredient: Many restaurant foods contain at least one high-fat ingredient that can be eliminated to cut calories. For example, a Half Chipotle Chicken Sandwich at Panera Bread has 420 calories. Remove the bacon and you can save yourself 70 calories. The same can be said for other sandwich toppings such as cheese and mayo.
9. Season with Spices: Using spices to prepare food can help you save on calories. By using spices for flavor instead of fattening ingredients like butter, margarine, or oil can help you save about 100 calories per tablespoon. Some good combinations include dill on potatoes, chives on corn, and oregano on green beans. Try out your own combinations to make a tasty low-calorie dish that is full of flavor.

10. Eliminate Fat from Meat: When browning meat for dishes like spaghetti sauce or tacos be sure to remove the excess fat before completing your preparation. To remove the most fat, boil a pot of water while your meat is browning. When browning is complete pour off the excess fat, turn the meat into a strainer and pour a cup of hot water over it. Repeat two times. Just as with our other meat preparation methods, every tablespoon that melts of drains from the meat saves you 100 calories, plus cholesterol, and saturated fat.

Couscous Salad Recipes

These recipes are great to take to a holiday party to as an on-the-go lunch. They are fairly easy to prepare and are served cold. They can all be made with either couscous or quinoa.

Garden Couscous

Ingredients:

• 1 cup plain couscous
• 2 cups cherry tomatoes, halved
• 1 medium cucumber, chopped
• 1 medium green bell pepper, chopped
• 1/2 cup fresh chives, chopped
• 1/4 cup fresh Italian Parsley, chopped
• 1/3 cup cut balsamic vinegar
• 1/3 cup extra virgin olive oil
• 2 teaspoon sugar
• Salt and pepper to taste
• 1/4 cup feta cheese

Directions:

1. Cook couscous according to the directions on the package; fluff with fork.
2. Combine tomatoes, cucumber, pepper, chives and parsley in a large bowl. Fold in couscous.
3. Whisk together the balsamic vinegar, olive oil and sugar. Season with salt and pepper to taste. Pour mixture over couscous and vegetables and toss to coat.
4. Chill up to 24 hours and garnish with feta cheese before serving.

Southwest Couscous Salad

Ingredients:

• 1 cup plain couscous
• 1 cup pepitas (pumpkin seeds)
• 1/4 cup chopped cilantro leaves
• 1/4 cup lime juice
• 3/4 teaspoon chili powder
• 1 (15-ounce) can no-salt-added black beans, rinsed and drained
• 2 tomatoes, finely chopped
• 1 zucchini, finely chopped
• 1 red bell pepper, chopped
• 1 cup corn

Directions:

Cook couscous according to package directions; fluff with a fork. Toss couscous with remaining ingredients in a large bowl.

Cranberry Pecan Couscous Salad

Ingredients:

• 10 ounces plain couscous
• 1  cup dried cranberries
• 1 cup blue cheese, crumbled
• 1/2 cup scallions, chopped
• 3/4 cup pecans, roughly chopped
• 1/3 cup olive oil
• 1/4 cup red wine vinegar
• 1 teaspoon lemon zest
• juice of one lemon
• pinch of kosher salt

Directions:

Prepare couscous according to package directions. In a small bowl whisk together olive oil, vinegar, lemon zest, and lemon juice; set aside. Pour prepare couscous into a large bowl and fluff with fork. Add dried cranberries, scallions, and pecans; stir well. Add dressing and mix until salad is completely coated. add a pinch of salt, or more, to taste. Chill overnight. Fold in blue cheese before serving.

Have a Healthy Thanksgiving

Planning ahead of time can help you from overindulging during your Thanksgiving feast. Here's a few tips to help you make better choices this Thanksgiving and start the holiday season off on the right path!

Don't skip meals before the main event
Some people skip breakfast and lunch to "save room" for Thanksgiving dinner. Skipping meals is one of the worst things you can do. By skipping meals, especially breakfast, your metabolism will not get going for the day making it slower all day. You can still save room for dinner and dessert by eating light for breakfast and lunch. Have a bowl of oatmeal for breakfast and a piece of fruit as the fiber will allow you to feel full for many hours. If your Thanksgiving feast is in the evening, eat a cold quinoa or couscous salad is a great option for lunch. This can be prepared the day before so that it doesn't interfere with any of the cooking for dinner. I'll post a couple different cold salad recipes for you all. If lunch is late in the afternoon. Eat a veggie-filled salad for lunch.

Make time for activity
There are many ways to incorporate physical activity into Thanksgiving. Find a Thanksgiving day walk/run in your area and get the whole family involved. They are often early in the morning to give you plenty of time to cook and socialize later. Instead of watching football all day, grab a football and have a family game. Charades is also a great game to get the family moving and it can be enjoyed by everyone. Or you could opt for a walk around the neighborhood. A little activity is better than nothing!

Socialize away from the appetizers
If you're not careful you can consume an entire meals worth of calories just from appetizers alone! Instead of catching up with family and friends right beside the appetizer table, avoid the temptation by taking your conversation to a different room. If you can't resist, choose a small plate and take one small servings of your favorite appetizer to satisfy your craving.

Make smart food swaps
If you're the one preparing dishes for the meal, choose healthier options that will allow you to cut calories and fat for everyone. Make mashed cauliflower instead of mashed potatoes, add extra vegetables to the stuffing, make casseroles with low-sodium, low-fat versions of condensed soups, use milk instead of cream, and butter replacements (such as Smart Balance) in place of butter. Also use frozen or fresh vegetables whenever possible instead of canned.

Drink water
Over the course of Thanksgiving day, sip on water instead of calorie filled beverages. If alcoholic beverages are part of your family's Thanksgiving festivities, alternate between alcoholic beverages and water. Also, drink a glass of water before eating dinner to help decrease your appetite. Drinking water between every several bites of food will also make you feel full sooner.

Bring a healthy dish
If your Thanksgiving feast is more of a pot luck, bring a healthier option. This food is being served to people you love so why not help them make healthier choices too. Bring a tray of raw vegetables with a greek yogurt dip for an appetizer, or serve roasted vegetables as a side dish. Instead of a calorie-filled dessert, bring fresh fruit. Your waistline will thank you for at least choosing one healthy dish.

Use a smaller plate
At a buffet style meal most people will fill their entire plate almost until the point that it is pouring over the sides. By choosing a smaller plate you can still fill the plate but you will be able to fit less food, which equates to less calories. If you must use a larger plate, only fill it within the plate's inner rim instead of the whole way to the edges.

Be picky about your food choices
There's no sense in eating foods that you don't love. Pick the few items that you want to consume and know that you'll enjoy. If there's one food that you know is something you only get to eat on Thanksgiving, don't feel bad about eating it! Pick white meat turkey instead of ham, and be sure to remove all of the skin before eating.

Be smart about dessert
You can eat dessert on Thanksgiving, just be smart about the amount you eat and the dessert you choose. If there are several desserts you would like to try, put just enough for one bite on your plate. /this way you can try them all and still only eat one total portion size. Avoid desserts high in sugar and fat like pecan pie, and opt for pumpkin pie instead.

Don't leave with leftovers
At the end of the night, kindly decline any high-calorie leftovers. If you cannot avoid taking leftovers home choose the healthy foods like white meat turkey and vegetables. If you're hosting, try to send all the high-calorie leftover home with your guests. It's one thing to overindulge for one day, but it's another thing to keep it up for the next week. Get back into your healthy habits the next day not the next week.

The main thing to remember is that it is not the end of the world if you overeat on Thanksgiving. Don't let overeating put you into the mindset that you've ruined your healthy lifestyle for the week and you'll start over again on Monday. Wake up Friday morning with a positive attitude, head to the gym (or the mall) and burn off some calories. The sooner you get back on track, the sooner you'll feel great again.

Holiday Weight Gain in College Students

Thanksgiving marks the beginning of the holiday season. The next five weeks are filled with family, friends, finals, and lots of food! It's no wonder that the average American packs on a few pounds during the holidays. I believe that college students are even more susceptible to weight gain over the holidays for several reasons.

First of all is Thanksgiving. For some students this is the first time home since August and you're dying for some home cooking. And who doesn't love a good Thanksgiving feast? Most people overindulge at Thanksgiving with foods that are full of butter, sugar, and fat. Enough about Thanksgiving, I'll expand more on that in my next post.

After Thanksgiving college students return to school and are faced with final projects, final papers, and final exams. This is a very stressful time especially for the first year students who are experiencing their first final exam week. Finals time often means late nights at Willy T, skipped workouts, and increased stress levels. All of these are contributors to weight gain. Most students who stay up late to study or finish an assignment will end up consuming an extra 250-1000 calories than they normally would each day. These calories usually come from energy drinks, snacks, and added meals. Skipping workouts means that calories are not being burned, and spending more time studying decreases daily calorie burn. Instead of consuming extra calories during finals, most students should actually cut back on calories because of decreased activity. And stress often leads to eating when you're not hungry. Stress eating combined with the distraction of studying can lead to some very dangerous mindless eating. Ever grab a bag of something to snack on while studying, and next thing you know the entire bag is gone!? That's mindless eating. I'll post more about mindless eating before we get into finals week.

Once winter break arrives college students head home to their family and friends. Just like Thanksgiving, Christmas break is filled with lots of food and drinks that can lead you to consume extra calories. Christmas cookies, pies, and other pastries are fine in moderation, but you should not eat multiple servings each day around Christmas. Also be careful of liquid calories. Many of the warm, creamy beverages we love when the weather is cold can pack about 350 calories per 12 oz. serving. Drink just 10 servings and you will have consumed enough calories to gain one pound.

Not only do we often consume extra calories over winter break, but many college students also get out of their regular exercise routine. When you're at school it's fairly easy to go to the Johnson Center to workout. When you head home it's not always as easy to access a fitness facility, but you can find other ways to stay active without a gym. Go back to the basics and do some calisthenics in your living room. Jumping jacks. high knees, and butt kicks will still burn calories. If it happens to snow where you are over winter break, go shovel some snow. Not only will you burn about 400 calories an hour, you'll also have happy parents!

Don't let yourself be someone that gains weight over the holidays. Stay active and make smart dietary choices! I'll post several more times about staying healthy over the holidays, so stay tuned!

Measuring Exercise Intensity: Target Heart Rate

When performing cardiovascular exercises (running, swimming, biking, etc.) it is important to measure your exercise intensity at various points in your workout. The Aerobics and Fitness Association of America recommends measuring intensity at three points during an aerobic workout or group fitness class.

1. Five minutes into the workout to determine if you are exercising within your target range.
2. At the completion of the most intense portion of your exercise session.
3. At the completion of the aerobic cool-down to determine if you have recovered sufficiently.

There are three main ways to measure exercise intensity during aerobic exercise: heart rate, rate of perceived exertion, and the talk test.

Target Heart Rate
Measuring exercise intensity using target heart rate is the most widely used method during aerobic exercise. Using target heart rate will allow you to exercise at a safe and effective level. Working in your target heart rate rate during aerobic exercise will also allow you to use oxygen efficiently and make fitness gains. Exercising at a level underneath your target heart rate will not be sufficient enough to burn maximal calories or attain higher levels of cardiovascular fitness. Meanwhile, exercising above your target heart rate will put you into an anaerobic zone where your body is no longer using oxygen for exercise. This level is ineffective and unsafe for most exercisers especially if maintained for an extended period of time.
Target heart rate is usually represented in percentages of your maximum heart rate. Your working heart rate range should depend on your current fitness level.

• Beginner: 50-60% of maximum heart rate
• Intermediate: 60-70% of maximum heart rate
• Advanced: 75-85% of maximum heart rate

When beginning a fitness program, you should start in the 50-60% range and remain there for 2-3 weeks. At that point if you feel ready to workout at a higher intensity aim for the lower end of the 60-70% range and gradually work your way through the range for approximately the next 6 months. Working in intervals is also a great way to experiment with exercising at a higher intensity. Increase your intensity to a higher level for 1-2 minutes, then return to a lower intensity for 2-3 minutes. Gradually increase your exercise duration at the higher level every week.

Calculating Target Heart Rate
There are multiple ways to calculate your target heart rate. The most commonly used formula and the easiest to calculate is the Historical Formula, while the Karvonen Formula is more accurate because it factors in resting heart rate.
Using the Historical Formula

1. Estimate your heart rate max (220 - age)
2. Determine your working heart rate range from above (beginner, intermediate or advanced)
3. Multiply the bottom number in the range by your maximum heart rate
4. Multiply the top number in range by your maximum heart rate
5. Your target heart rate range is the answer to #3 - the answer to #4

An Example using the Historical Formula
Determine the working heart rate range for a 22-year old intermediate exerciser

1. 220 - 22 = 198
2. working heart rate range = 60-70%
3. 60% x 198 = 118.8
4. 70% x 198 = 138.6
5. The exercisers target heart rate range is 118.8 to 138.6 beats per minute

Using the Karvonen Formula

1. Determine your resting heart rate *see below*
2. Estimate your heart rate max (220 - age)
3. Calculate your heart rate reserve (heart rate max - resting heart -ate)
4. Determine your working heart rate range from above (beginner, intermediate or advanced)
5. Multiply the bottom number in the range by your heart rate reserve, then add your resting heart rate
6. Multiply the top number in range by your heart rate reserve, then add your resting heart rate
7. Your target heart rate range is the answer to #5 - the answer to #6

An Example using the Karvonen Formula
Determine the wokring heart rate range for a 22 year old intermediate exerciser with a resting heart rate of 70 beats per minute

1. Resting heart rate = 70 beats per minute
2. 220-22 = 198
3. 197-70 = 128
4. 60-70%
5. (60% x 128) + 70 = 146.8
6. (70% x 128) + 70 = 159.6
7. The exercisers target heart rate range is 146.8 to 159.6 beats per minute

Determining Your Heart Rate
To check your heart rate, for resting or working, begin by finding your radial artery on the outside of your wrist. Make sure to use your first two fingers (not your thumb) to locate your pulse. Begin with the count of "1" and continue counting the beats for 15 seconds. Multiply this number times 4 to determine your heart rate. When determining your resting heart rate, it is best to check it first thing in the morning before you get out of bed. If this isn't possible, sit quietly for 10 minutes before checking it.

Once you determine your working heart rate, compare this number to your target range. If your target heart rate is within your range, then you're right on track! If the number is below your range, increase the intensity by increasing your speed, incline, or resistance. If the number is below your range decrease the intensity by decreasing your speed, incline, or resistance.
Remember to try to check your heart rate at least 3 times during your workout as I mentioned earlier. Checking your heart rate periodically during aerobic exercise can help to make your workouts more effective and set you on the right path toward meeting your fitness goals. I will post about the other two methods of measuring exercise intensity in the upcoming week.

Sources: AFAA Fitness: Theory & Practice, Sparkpeople

Caring for Common Exercise Injuries

All exercisers face the risk of injury. Proper care for your injury will allow you to return to your normal exercise routine as soon as possible. Some exercise injuries merely require self-care treatment. However, other injuries require proper first aid treatment or possibly professional medical diagnosis and treatment. Apply first aid as soon as you incur and injury. Immediate treatment quickens the healing process and may allow you to return to activity sooner rather than later.

RICE
A very effective first aid treatment for most exercise injuries is known as RICE. RICE is an acronym for Rest, Ice, Compression, and Elevation.
Rest
Stop using the injured area as soon as you experience pain.
Ice
Ice reduces swelling and alleviates pain. Apply ice immediately to the injured are for 15 to 20 minutes several times a day for the first 24-48 hours after the injury has occurred. Let the injured body part regain its normal body temperature between icings.
Compression
Firmly wrap the injured body part with an elastic or compression bandage between icings. For leg or arm injuries always start at the toes or fingers and wrap toward your heart. A change in color or sensation in the extremities may mean the bandage is wrapped too tightly.
Elevation
Raise the injured body part above heart level to decrease the blood supply to the injured area.

Common Self-Care Injuries
The following injuries may require first aid treatment.
Muscle cramp

• Symptoms: painful, spasmodic contraction
• Fatigue; muscle tightness; fluid, salt, or potassium imbalance
• Treatment: gently stretch or massage area

Muscle strain

• Symptoms: muscle tenderness and possible swelling
• Cause: sudden contraction of muscle; poor flexibility; inadequate warm-up
• Treatment: RICE; see physician if it does not improve within 1 week

Blister

• Symptoms: visible raised area filled with fluid
• Cause: friction caused by poorly fitting footwear or repetitive actions
• Treatment: Allow the blister to dry and leave the skin on for protection. Clip away the dead skin once new skin has formed. Do not pop the blister unless it interferes with your daily activity to the point that it absolutely needs to be drained.

Shin splints

• Symptoms: pain on the front of the lower leg; possible swelling
• Cause: jogging or jumping on hard surfaces; improper shoes; muscle imbalance; poor running surfaces; abrupt changes in training routine
• Treatment: RICE; see a physician if the pain persists for multiple weeks

Common Injuries Requiring Medical Attention
Injuries that require medical attention are often incurred from repeated motions that are aggravated over time or are caused by a traumatic event.
Ankle sprain

• Symptoms: swelling, inflammation, bruising, tenderness
• Cause: unstable landing; rolling over on ankle
• Treatment: Ice immediately; RICE; see physician if it is painful to stand or walk on after 24 hours or if you have shooting pains (especially while sleeping)

Plantar fascitis

• Symptoms: chronic pain and inflammation of the foot, especially the heel; arch pain
• Cause: overuse
• Treatment: RICE; stretch by pulling your toes back (see picture below); see physician

Achilles tendonitis

• Symptoms: pain, inflammation of the Achilles tendon (back of your ankle)
• Cause: overuse; constantly wearing heels
• Treatment: RICE; stretch (see below); see physician

Chondromalacia patella

• Symptoms: pain in the knees when walking, running, or stair climbing
• Cause: improper shoes; poor running surfaces; abrupt changes in training routine; muscle imbalances
• Treatment: RICE; see physician

Patellar tendonitis

• Symptoms: pain, tenderness, and inflammation below kneecap
• Cause: repetitive jumping and landing activities
• Treatment: RICE; see physician

Stress fracture

• Symptoms: chronic pain and swelling
• Cause: repetitive jogging, jumping, and landing; exercising too much, too soon after a period of inactivity
• Treatment: Rest; see physician