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Doing the Dirty Exercise-and-Diet Research So You Don't Have to!

Salad Sins: 5 Things Not to Do at the Salad Bar

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By Chelsea Fitness · January 9, 2011 · 0 Comments ·

Sure, Chuck-a-rama’s trouble, but sticking to the salad bar is different, right? Here we can pile our plates, welcome peer pressure and return for seconds—guilt-free.

Well, not quite.

It’s smart to gorge on antioxidant-rich veggies, reduce your risk of cancer, and whittle away your waistline with a plate full of produce. WebMD writer Elaine Magee says eating frequent healthy salads will add tons of nutrients to your diet.

But don’t get all warm-fuzzy just yet. If you think that because you’re at the salad bar, you’re home-free, think again!

In fact, it’s here that some of the worst nutrition no-no’s are committed.

 

Have a look at my latest AskFitnessCoach articleFive Sins You Shouldn't Commit at the Salad Bar

Skip these tips, and, well, you might as well have a cheesebuger. ;)

 

OK, salad saints: what healthy toppings do you love to load up your salads with?

How to Work Out in the Morning (Even If You Aren't a Morning Person)

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By Chelsea Fitness · December 3, 2010 · 0 Comments ·

It shouldn't be so hard to squeeze in a little 30-minute workout before we hit the grind, but it is.

Maybe you’re not a morning person.

Or maybe you refuse to be caught mid-dash between your car and the office restroom in sweatpants that say “Pink” across the rear.

Either way, here’s how you — yes, you — can master the morning workout.

From my column at AskFitnessCoach: 6 excuses to cross off your list now.

(Get ready to earn your midday Starbucks run!)

 

 

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By Chelsea Fitness · October 28, 2010 · 0 Comments ·

Would you exercise in your office?

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By Chelsea Fitness · October 28, 2010 · 0 Comments ·

Forget ergonomic office furniture and breezy walks at lunch: workplace wellness is turning into total-body workouts in the cube. Are you into it?

Friends Don’t Let Friends Eat Lunch Meat

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By Chelsea Fitness · October 24, 2010 · 0 Comments ·

Think you’re better off packing a sandwich than cruising the drive-thru? Think again.

The other day I was served a sandwich with a large, rectangular slab of turkey. Though my taste buds cowered, my curiosity was piqued: Rectangular deli meat?

So I ate the sandwich. Then I got to Googling. The results, as you can imagine, were disturbing. Turns out our healthy lunch standby isn’t so healthy after all.

5 things your lunch meat doesn't want you to know

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By Chelsea Fitness · September 16, 2010 · 0 Comments ·
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By Chelsea Fitness · September 15, 2010 · 0 Comments ·
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By Chelsea Fitness · August 26, 2010 · 0 Comments ·

What to Eat Post-Exercise: A Quick and Dirty Guide

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By Chelsea Fitness · July 29, 2010 · 0 Comments ·

You know you’re supposed to refuel and rehydrate after exercise, but what’s the window of time you should do it in? And to maximize exercise results, what should you eat and how much?

Two Reasons to Eat After You Exercise

1: Protein provides the body with amino acids needed for muscle recovery (so you can get buff).

2: You need carbs to replace the energy burned up during your workout (so you don’t pass out when you get home from the gym).

It’s best to eat within one hour of your workout. Remember to count this post-workout snack as one of your 5-6 small daily meals so you don’t exceed your caloric need. Which brings us to the next point…

Proceed to the Kitchen with Caution

I used to go to the Gold’s Gym that’s on the same street as the McDonald’s in Sugar House. I swung by for a “much-deserved” burger after almost every workout. (I should also note that these workouts consisted of nothing more than a 30-minute breeze on the elliptical while I zoned out to Russian language lessons on my iPod.)

No surprise, really, that in these four years of burning a calorie or two at the gym and scarfing a burger to reward myself, I didn’t make a dent in my fitness goals. Rather, I gained weight.

It’s true: you can’t out-cardio a bad diet. Learn from my mistake and resist the temptation to overcompensate for calories burned. When you head to the fridge, take it slow, dish up a small portion and stop eating when you’re 80% full. You might also rehydrate first, since water will fill you up a bit.

What to Eat After Your Workout

A 4:1 carb-to-protein combination, like a protein shake with added fruit or oats, will give you the ideal nutrient mix for recovery. Be sure to eat a serving proportionate to the amount of energy you expended. (In other words, a 15-minute jog around the block isn’t feast-worthy, no matter how ravenous you are.)

What Not to Eat After Your Workout

In addition to the obvious no-no’s (chips, donuts, Big Gulp), new research is steering us away from sugar post-exercise. Get your carbs elsewhere, says Food Consumer: A high-sugar juice, sports drink or candy bar can negate the production of HGH, or human growth hormone, which is one of the main benefits of exercise.

By swinging open the fridge doors with a firm plan, you can avoid what John Cloud calls “the lip-licking anticipation of perfectly salted, golden-brown French fries after a hard trip to the gym.”

Instead, prepare a small meal of carbs and protein within an hour of your workout, and claim the full rewards of your hard work.


Related posts at Ask Fitness Coach:

Timing Your Pre-workout Shake

Prevent Exercise Nausea

The Secret to Maximum Exercise Energy



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By Chelsea Fitness · July 23, 2010 · 0 Comments ·