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Having had the experience of ordering a fruit cup at other restaurants only to receive a dollop of canned fruit, I was a little reticent to try again at the chicken restaurant, Chick-fil-A. But, I was in a bit of a pickle, because I was saving major calories for later on in the day, but I had to meet a friend there (she ordered the chicken biscuit and at nearly 400 calories, it was so off-limits!). But I just couldn’t stare at her while she ate, right?

Well, I am pleased to say that the fruit cup at Chick-fil-A leaves all those other fruit cup offerings in the dust. The fruit is most definitely fresh, not canned or frozen, and very flavorful. It featured firm grapes, tart apple cubes, flavorful strawberries and more. At only 50 calories, I enjoyed this cup in the time it took my pal to chow down her biscuit (yummy, fresh fruit requires lots of chewing!). It was very refreshing (Which is not what she was saying about that heavy biscuit in an hour or so!) and a great way to start the day. I think it would also make a healthy dessert option at lunch or dinner.

Chick-fil-A offers a number of healthy choices, so be sure to check out the quick guide we added recently! Have you tried a healthy item at a restaurant recently? Did you love it or hate it? Post your recommendations (or warning!) in the comments section.

“I Tried It!”: Chick-fil-A Fruit Cup originally appeared on About.com Weight Loss on Monday, February 8th, 2010 at 01:47:14.

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I know there are a lot of people who workout at home and don’t have access to much of the equipment found at gyms. As a result, one question I keep getting is to how to complete a dumbbell chest press if you don’t have a bench or stability ball at home.

Here's how to get many of the same benefits of the bench chest press by completing this exercise at home lying right on your floor without any equipment other than a set of dumbbells.

How to complete the dumbbell floor chest press:

1. Sit down on a towel or carpet holding 2 dumbbells in your hands
2. Lie back slowly holding the dumbbells on your chest
3. Place your upper body and head on the ground
4. Pull your feet into a sit-up position
5. Turn your arms out to form 90 degree angles resting your triceps on the floor
6. Press the weights up keeping your palms facing away from your head
7. Lower the weights slowly back down to the floor without losing tension on your chest
8. Repeat up to 15 repetitions

Tips to remember:

1. Keep your head, back, hips, and feet in contact with the ground the whole time
2. Maintain control with the weights when pressing and lowering them
3. Breathe out on the way up and in on the way down
4. Do not arch your back to push the weight up
5. Place the dumbbells down slowly beside your hips when you finish the set

I hope this new twist on one of the oldest fundamental exercises gives you inspiration to try it at home. Remember, you really can get in a full and intense workout with just a set of adjustable dumbbells!

"Decreased muscle strength is associated with difficulty in performing functional activities such as stooping, crouching, or kneeling (SCK) in older adults."

That is a quote from a recent study that spoke of the dangers of losing strength as you age. The research went on to say that as you lose muscular strength your chance of injury can also increases. This means you may be more susceptible to falls or hurting yourself doing everyday activities with every passing year.

I know from firsthand experience that it took a full year to help one of my clients over the age of 60 to fully heal her lower back injury which happened after suffering a hard fall one winter. The good news is that she is now injury free and stronger than ever since taking up a 3 day a week exercise program. Her stability, posture, strength, and energy have all increased and I believe that anyone, no matter the age, can benefit from a structured strength training program.

Source: January issue of Physical Therapy, the scientific journal of the American Physical Therapy Association

Tomorrow is the big game. Even though I’m not a big football fan myself my husband and boys are. From what I’ve been told this is the first time the Saints have made it to the Super Bowl. For those of you who really struggle with every social event around food make this your own special Super Bowl.

Consider this: for years fans of the Saints hid in shame with paper bags over their heads with the words “Aints” on them because they were never skilled enough to make it to the big game. But this year they are taking off those paper bags off their heads and putting the S back on the "aints." Make this your year to win in moderation with your food intake. Don’t feel bad come Monday morning.

(http://upload.wikimedia.org/wikipedia/commons/thumb/9/96/Agave_tequilana_2.jpg/797px-Agave_tequilana_2.jpg)

Let the showdown begin, but first, a word about agave.

I love it in Coconut Bliss ice cream and I love it in cookies and cakes. I love the perfectly moist consistency without compromised flavor. I love agave-sweetened lemonade. Agave is easy to substitute, relatively cheap to buy (2 bottles for xx bucks at Costco) and easily satiates the pesky sweet tooth.

I’m very suspicious of it.

Even the organic, raw, “high quality” versions. I’m suspicious even though high quality health food stores carry it. No sweetener should become my darling like agave has become the media’s. And something I need to be reminded of–all sugars should be eaten in moderation, even the good ones.

Why I am suspicious of agave:
*It is high in fructose.
*It is higher in fructose than high fructose corn syrup. It ranges from over 55% to 90% fructose.
*Too much fructose is bad for our bodies (see Wiki Fructose, below).
*It is not a locally grown plant. Most agave is imported.
*It is relatively high in calories/about the same as white sugar.
*Though it plays to the tune of my sweet tooth, it keeps me addicted to wanting more sweet stuff.
*It offers no nutrients or benefits to my body.
*There are healthier sweeteners like date sugar, fruit, honey, molasses and stevia.
*There are weak labeling laws for the term “Raw”. For the raw foodies out there, you may not be getting what you think you’re getting.
*It is touted as low glycemic, however, the glycemic index uses glucose as a measure, not fructose, which can be especially harmful to diabetics, the very people agave is often marketed towards.
*It is touted for it’s use in weight loss, but has just as many calories as sugar.
*Fructose has been linked to: raised triglycerides, fatty liver disease, diabetes, heart disease, hypertension, belly fat, and Metabolic Syndrome.

Why high fructose corn syrup deserves more credit than agave:
*It is a by-product of locally-grown corn, whereas most agave nectar is imported.
*It is lower in fructose than agave. The HFCS used in soft drinks is 55/45, fructose/glucose and the HFCS in foods and baked goods is about 42/58, fructose/glucose.
*It’s cheaper (true, but obviously tongue-in-cheek)
*Yes it’s more processed than agave, but there is no fear of any company adding high fructose corn syrup as a fill to high fructose corn syrup…..
*I have no idea if high fructose corn syrup comes organic.

High fructose corn syrup makes me cringe, so don’t get me wrong. It’s just that agave should make me cringe, too, but because it is touted as this super-wonderful alternative to sugar the vibe seems to be positive. Neither one offers much of anything but calories. Ahhhh, media hype.

For those of you who read my previous post about agave, here are more bits and pieces of information:

“Refined sugar, corn syrup, and agave nectar contained minimal antioxidant activity….” -Journal of the American Dietetic Assocation .

“Fructose consumption has also been related to the metabolic syndrome and to abnormal lipid patterns. This evidence suggests that we should worry about our current level of fructose consumption, which has been increasing steadily for over 200 years and now represents over 10% of the energy intake of some people.” -Int J Obes

Marion Nestle mentions agave in her blog, Food Politics:

“Q. Can you please explain what benefits, if any, there are in using a “natural” sweetener, e.g. agave, over regular sugar? Are there any differences in terms of glucose/fructose makeup?

A. Agave is more expensive so you probably won’t use as much of it. Beyond that, it is higher in fructose than table sugar or honey. This is because agave contains inulin, a polymer of fructose, which must be hydrolyzed (broken down by heat or enzymes) to fructose to make the sweetener. It’s a processed sweetener requiring one hydrolysis step, requiring more processing than honey and less than high fructose corn syrup. It has the same number of calories as any other sugar, about 4 per gram or 16 per teaspoon.”

“HFCS [sub the word agave here] does contribute to added sugars and calories, and those concerned with managing their weight should be concerned about calories from beverages and other foods, regardless of HFCS content.” -Am J Clin Nutr.

The following articles have more information about agave and fructose:

• This article is written by Nancy Appleton, PhD, clinical nutritionist, researcher, lecturer and author: “Fructose Is No Answer for a Sweetener”
• The Truth About Agave: Not as Healthy as You May Think
• Wiki Agave.
• Wiki High-Fructose Corn Syrup.
• Wiki Fructose.

Unfortunately, some of my favorite sources had very little or nothing to say about agave nectar. To me this means it is under-studied and another good reason to stick to other sweeteners.

This article is from the Mercola website:

{”Agave syrup is neither a natural food nor organic.
Fully chemically processed sap from the agave plant is known as hydrolyzed high fructose inulin syrup. According to Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health, ‘[Agave is] almost all fructose, highly processed sugar with great marketing.’

Agave syrup is not low calorie.
Agave syrup is about 16 calories per teaspoon, the same as table sugar.

Agave syrup may not have a low glycemic index.
Depending upon where the agave comes from and the amount of heat used to process it, your agave syrup can be anywhere from 55 percent to 90 percent fructose! (And it’s likely you won’t be able to tell from the product label.) This range of fructose content hardly makes agave syrup a logical choice if you’re hoping to avoid the high levels of fructose in HFCS. And if you’re diabetic, you should know that the alleged benefit of agave for diabetics is purely speculative. Very few agave studies have been documented, and most involved rats. There have been no clinical studies done on its safety for diabetics.

Other Reasons You Should Steer Clear of Agave (Mercola article, continued)
1. There are very few quality controls in place to monitor the production of agave syrup. Nearly all agave sold in the US comes from Mexico. Industry insiders are concerned agave distributors are using lesser, even toxic, agave plants due to a shortage of blue agave. There are also concerns that some distributors are cutting agave syrup with corn syrup–how often and to what extent is anyone’s guess. In addition, the FDA has refused shipments of agave syrup due to excessive pesticide residues.

2. Agave syrup is not a whole food–it is fractionated and processed. The sap is separated from the plant and treated with heat, similar to how maple sap is made into maple syrup. Agave nectar is devoid of many of the nutrients contained in the original whole plant.

3. Agave syrup is not a live food. The natural enzymes are removed to prevent agave syrup from fermenting and turning into tequila in your food pantry or cabinet.

4. Agave is, for all intents and purposes, highly concentrated sugar. Sugar and sweeteners wreak havoc on your health and are highly addictive.”} -Mercola.com

(http://upload.wikimedia.org/wikipedia/commons/thumb/9/96/Agave_tequilana_2.jpg/797px-Agave_tequilana_2.jpg)

Let the showdown begin, but first, a word about agave.

I love it in Coconut Bliss ice cream and I love it in cookies and cakes. I love the perfectly moist consistency without compromised flavor. I love agave-sweetened lemonade. Agave is easy to substitute, relatively cheap to buy (2 bottles for xx bucks at Costco) and easily satiates the pesky sweet tooth.

I’m very suspicious of it.

Even the organic, raw, “high quality” versions. I’m suspicious even though high quality health food stores carry it. No sweetener should become my darling like agave has become the media’s. And something I need to be reminded of–all sugars should be eaten in moderation, even the good ones.

Why I am suspicious of agave:
*It is high in fructose.
*It is higher in fructose than high fructose corn syrup. It ranges from over 55% to 90% fructose.
*Too much fructose is bad for our bodies (see Wiki Fructose, below).
*It is not a locally grown plant. Most agave is imported.
*It is relatively high in calories/about the same as white sugar.
*Though it plays to the tune of my sweet tooth, it keeps me addicted to wanting more sweet stuff.
*It offers no nutrients or benefits to my body.
*There are healthier sweeteners like date sugar, fruit, honey, molasses and stevia.
*There are weak labeling laws for the term “Raw”. For the raw foodies out there, you may not be getting what you think you’re getting.
*It is touted as low glycemic, however, the glycemic index uses glucose as a measure, not fructose, which can be especially harmful to diabetics, the very people agave is often marketed towards.
*It is touted for it’s use in weight loss, but has just as many calories as sugar.
*Fructose has been linked to: raised triglycerides, fatty liver disease, diabetes, heart disease, hypertension, belly fat, and Metabolic Syndrome.

Why high fructose corn syrup deserves more credit than agave:
*It is a by-product of locally-grown corn, whereas most agave nectar is imported.
*It is lower in fructose than agave. The HFCS used in soft drinks is 55/45, fructose/glucose and the HFCS in foods and baked goods is about 42/58, fructose/glucose.
*It’s cheaper (true, but obviously tongue-in-cheek)
*Yes it’s more processed than agave, but there is no fear of any company adding high fructose corn syrup as a fill to high fructose corn syrup…..
*I have no idea if high fructose corn syrup comes organic.

High fructose corn syrup makes me cringe, so don’t get me wrong. It’s just that agave should make me cringe, too, but because it is touted as this super-wonderful alternative to sugar the vibe seems to be positive. Neither one offers much of anything but calories. Ahhhh, media hype.

For those of you who read my previous post about agave, here are more bits and pieces of information:

“Refined sugar, corn syrup, and agave nectar contained minimal antioxidant activity….” -Journal of the American Dietetic Assocation .

“Fructose consumption has also been related to the metabolic syndrome and to abnormal lipid patterns. This evidence suggests that we should worry about our current level of fructose consumption, which has been increasing steadily for over 200 years and now represents over 10% of the energy intake of some people.” -Int J Obes

Marion Nestle mentions agave in her blog, Food Politics:

“Q. Can you please explain what benefits, if any, there are in using a “natural” sweetener, e.g. agave, over regular sugar? Are there any differences in terms of glucose/fructose makeup?

A. Agave is more expensive so you probably won’t use as much of it. Beyond that, it is higher in fructose than table sugar or honey. This is because agave contains inulin, a polymer of fructose, which must be hydrolyzed (broken down by heat or enzymes) to fructose to make the sweetener. It’s a processed sweetener requiring one hydrolysis step, requiring more processing than honey and less than high fructose corn syrup. It has the same number of calories as any other sugar, about 4 per gram or 16 per teaspoon.”

“HFCS [sub the word agave here] does contribute to added sugars and calories, and those concerned with managing their weight should be concerned about calories from beverages and other foods, regardless of HFCS content.” -Am J Clin Nutr.

The following articles have more information about agave and fructose:

• This article is written by Nancy Appleton, PhD, clinical nutritionist, researcher, lecturer and author: “Fructose Is No Answer for a Sweetener”
• The Truth About Agave: Not as Healthy as You May Think
• Wiki Agave.
• Wiki High-Fructose Corn Syrup.
• Wiki Fructose.

Unfortunately, some of my favorite sources had very little or nothing to say about agave nectar. To me this means it is under-studied and another good reason to stick to other sweeteners.

This article is from the Mercola website:

{”Agave syrup is neither a natural food nor organic.
Fully chemically processed sap from the agave plant is known as hydrolyzed high fructose inulin syrup. According to Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health, ‘[Agave is] almost all fructose, highly processed sugar with great marketing.’

Agave syrup is not low calorie.
Agave syrup is about 16 calories per teaspoon, the same as table sugar.

Agave syrup may not have a low glycemic index.
Depending upon where the agave comes from and the amount of heat used to process it, your agave syrup can be anywhere from 55 percent to 90 percent fructose! (And it’s likely you won’t be able to tell from the product label.) This range of fructose content hardly makes agave syrup a logical choice if you’re hoping to avoid the high levels of fructose in HFCS. And if you’re diabetic, you should know that the alleged benefit of agave for diabetics is purely speculative. Very few agave studies have been documented, and most involved rats. There have been no clinical studies done on its safety for diabetics.

Other Reasons You Should Steer Clear of Agave (Mercola article, continued)
1. There are very few quality controls in place to monitor the production of agave syrup. Nearly all agave sold in the US comes from Mexico. Industry insiders are concerned agave distributors are using lesser, even toxic, agave plants due to a shortage of blue agave. There are also concerns that some distributors are cutting agave syrup with corn syrup–how often and to what extent is anyone’s guess. In addition, the FDA has refused shipments of agave syrup due to excessive pesticide residues.

2. Agave syrup is not a whole food–it is fractionated and processed. The sap is separated from the plant and treated with heat, similar to how maple sap is made into maple syrup. Agave nectar is devoid of many of the nutrients contained in the original whole plant.

3. Agave syrup is not a live food. The natural enzymes are removed to prevent agave syrup from fermenting and turning into tequila in your food pantry or cabinet.

4. Agave is, for all intents and purposes, highly concentrated sugar. Sugar and sweeteners wreak havoc on your health and are highly addictive.”} -Mercola.com

After writing a few posts on how to ease into a kettlebell workout and what kettlebell exercises may be a good choice for you I want to let you in on 3 of the essential pointers you will need when exercising with these fitness tools:

1. Use the Ground
What I mean by that is you must push from the floor to increase your power and strength when performing the majority of kettlebell exercises. You should feel firmly planted in your stance and not off balance before lifting

2. Don't Lift the Kettlebell with your Arms
Kettlebells are not dumbbells and are not meant to be used as such. Many of the kettlebell movements like swings involve more power coming from your hips to get the weight moving rather than trying to muscle the kettlebell up with your arm strength.

3. Kettlebells use Momentum
Typically swinging and momentum are to be avoided when weight lifting, but with kettlebell workouts you actually want to work with the motion rather than fight against it. For example when you’re doing a swing you do not want to fight or slow the downward movement.

I hope these 3 tips allow you to have a safer and more productive kettlebell workout, as well as to help to demystify some of the finer kettlebell techniques.

Getting enough lean protein in your diet can help rein an out-of-control appetite (protein takes longer to digest than carbs so you feel fuller longer) and prevent overeating. It may also help to stoke your metabolism. And the more “fired up” your metabolism is, the more calories you burn.

Wondering how to find healthy ways to eat lean protein? Check out these sources.

Image: USDA.gov

Did You Know? originally appeared on About.com Weight Loss on Thursday, February 4th, 2010 at 01:32:41.

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According to Brian Wansink, Ph.D. author of Mindless Eating-Why we eat more than we think,” we are a nation of mindless eaters. “We overeat because of the numerous cues around us. We overeat because of family, friends, packages, (size of) plates, shapes, smells, distractions, etc…” This Sunday’s Super Bowl could be that kind of event but it doesn't have to be.

Due to their rising popularity there are more and more health clubs purchasing kettlebells for their members to try out…

But are you ready to make the jump?

I know there are many people out there who would like to begin adding these kettelbells into their weight lifting program, but are nervous about how to use them. One thing I can recommend that will help ease the transition is something called a "coreball." Most gyms have them and they’re basically a medicine ball with handles on both sides. They’re also a lot softer than a kettlebell so you’ll most likely feel more comfortable about trying out some kettlebell moves without hurting yourself.

So although the coreball is not a substitute for a kettlebell it may be just what you need to bridge the gap on your way to spicing up your workouts with these popular exercise pieces!