A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as “Coach Nicole.” Make sure to explore more of her articles and blog posts.
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5 Strategies for Healthy Summer Meals On the Go
Are you having a fun-filled and busy summer so far? I don't know about fun (so far for me, at least), but mine has been filled with busyness! Between wedding planning, training my new dog, and putting the finishing touches on a kitchen remodel that's 6 months in the making, I've been running (ok, not literally) here and there and almost never have a moment's rest. Sound familiar?
Trouble is, all these to-dos make it harder to do other things—like eating healthy and exercising. If you have many other things going on, you don't have as much time to cook. If you're running errands at warp speed, you may feel like you have no choice but to rely on convenience foods or fast food.
We've all been there, and many of us have had to come up with creative ways to make our healthy habits fit into our hectic lives. Here are some of the strategies I use to eat healthy even when I'm on the go.
Posted 7/23/2010 11:55:03 AM By: : 34 comments 22,087 views
Study Reveals Tips to Make Your Healthy Habits Stick
There are no shortcuts to living a long and healthy life. By now, it's common knowledge that exercise, a healthy diet, and abstaining from tobacco are critical lifestyle choices that help people maintain a healthy weight and reduce their risk of countless diseases, including heart disease—the number one killer of men and women in the United States. Still, Americans are getting heavier—and unhealthier—despite a growing library of scientific evidence telling us what we should and shouldn't do in order to prevent these problems.
We know what to do. We know which foods are healthy and which ones aren't. We know that we should exercise more, combat stress, stop smoking and get more sleep (among other things). The problem lies in actually DOING it.
How do people change a lifetime of poor habits? How do you lose weight when a toxic food environment tempts you with unhealthy fare to eat at every turn? How do you stick with an exercise plan when it's uncomfortable—or just plain easier to relax on the couch after a stressful day at work? WHY aren't we doing what we know we should be doing?
To answer these questions, the American Heart Association (AHA) looked at 74 published studies on weight-loss, physical activity, and dietary interventions to find out which behavior-change strategies helped people reach their goals and stay heart-healthy. They weren't looking for what to eat or how to exercise; they searched for the specific habits, behaviors and strategies that helped people adopt these healthier habits and stick with them. Their findings, released online last week (view the statement in its entirety here), will also appear in the July 27 issue of Circulation.
They discovered that adopting a healthy lifestyle could boost Americans' average life expectancy by almost 7 years—and doing so is easier than you may think.
Posted 7/21/2010 6:00:00 AM By: : 107 comments 137,142 views
Sometimes I Eat Ice Cream for Dinner (and Other Food Confessions)
Earlier this week, I had a funny dream. I dreamed that I was in a 12-hour foot race that included various stations and obstacles throughout. At one, you had to limbo. At another, I had to change my clothes (weird, right?). And later, between more running, I had to eat ice cream. In the end, I won the race. It was one of those nutty, entertaining dreams that I kept thinking about the next day, laughing to myself. How funny that I won! That ice cream was so good! I wonder if a race like this exists (please tell me that it does)!
Ice cream was on my mind that day. But then again, it is from time to time—especially in the summer. I ate a healthful breakfast full of berries and whole-grain cereal. I snacked on crackers, apples, peanut butter and cheese that day. I had a big salad for lunch full of delicious roasted veggies. But later that night, all I could think about was ice cream. Too lazy to cook after Spinning and in the mood to snack, I hopped on my scooter, headed to the grocery and bought one of my favorite ice cream varieties. I returned home, dished it up, and ate ice cream instead of a sensible dinner.
Posted 7/16/2010 6:00:00 AM By: : 312 comments 60,622 views
Rave Review: Quick Sculpt Pilates DVD with Toning Ball
I like to do Pilates twice a week. That's the minimum amount of core training I need to keep my persistent back problems at bay and to feel centered and limber. Fortunately for me, I've been teaching two mat classes for the past several years—until recently, that is. One of my classes was recently canceled, so I've been on my own to fit in my mat exercises…only I've been a little lazy about doing it on my own.
Last week I dug through my library of workout DVDs searching for a good Pilates DVD to plug the hole in my routine. The folks at 10-Minute Solution sent me the Quick Sculpt Pilates kit (which contains a DVD and a toning ball) a while ago, and now was the perfect time for me to try it.
I've said it before, but I LOVE doing Pilates with the mini ball. I use it in my classes all the time, and my students really enjoy using it, too. I tested the Bender Ball a couple years ago and loved it, so I had high hopes for this DVD. Still, I was a bit skeptical, because it's not easy to find quality instruction on Pilates workout DVDs. Here's what you need to know about trying this Pilates workout set.
Posted 7/14/2010 5:00:00 AM By: : 24 comments 26,548 views
Women, You've Been Exercising Too Hard, Says Study
When someone asks me whether X, Y or Z counts as "exercise" or "cardio," my first response is always, "Well, what does your heart rate tell you?"
Measuring your heart rate is an important action for every exerciser. It lets you know how hard you're working during cardio, as different heart-rate levels have different training and fitness benefits. It tells you whether your activity session really "counts" (too low of a heart rate doesn't provide the benefits of aerobic fitness, and heart rates that are too high can be problematic). It can even provide clues that you're overtraining or coming down with an illness (high heart rates at lower exertion levels can are a sign that something's not right).
There is a variety of ways to calculate your individual target heart rate for exercise. Getting tested at a university lab or medical center by way of a graded maximal exercise test is the gold standard, but since that's not accessible, safe or feasible for everyone, some standard formulas were created based on the available research at the time. However, a new study from Northwestern Medicine in Chicago says that the formulas experts have used for years to help people calculate their heart rates for exercise aren't accurate at all for women.
Posted 7/7/2010 7:00:00 AM By: : 91 comments 205,665 views
Reusable Bags May be Hazardous to Your Health
Living an eco-friendly lifestyle is just as much a part of me as living a healthy lifestyle is, and I often think that the two are very much related. While we may all feel differently about how our actions are affecting the planet, I think we can all agree that conserving resources and reducing waste are good steps for everyone. And many things that are good for the planet are great for your body, like walking or biking more, avoiding the harsh chemicals found foods or beauty products, or growing your own food.
One of the first changes many of us have made already was to purchase reusable grocery totes to limit single-use plastic and paper bags from the grocery store. Simple, easy, good for the planet—good all around, right? Well, a recent report found that these bags, while eco-friendly, might be bad for your health.
Posted 6/30/2010 7:00:00 AM By: : 286 comments 37,326 views
Have Restaurants Gone Too Far with the Unhealthy Offerings?
When it comes to the healthfulness of menu items and information shared by restaurants, just think about how far we've come in just the last decade. Nutrition facts for most restaurant foods are available not just online, but on menu boards in many states. Happy Meals can be bought with apples and milk instead of fries and soda. And we're no longer limited to greasy burgers when we stop at a fast food joint: salads, yogurt parfaits, and even oatmeal are standard these days. Healthful options abound where once there were none!
Sometimes it seems like restaurants are listening to consumers who want healthier options. But are they taking two step backwards when they release items like the KFC's Double Down or promote the inclusion of a "fourth meal" in their commercials (as if we really need to eat more than we already do)?
This week I read about a new menu item from Friendly's, a burger that replaces the bun with TWO GRILLED CHEESE SANDWICHES for a reported 1,500 calories and 79 grams of fat. Have they gone completely mad?
Posted 6/25/2010 11:00:00 AM By: : 187 comments 33,645 views
Don't be a Quitter! Try Every Workout More than Once
You probably remember your parents' relentless requests for you to keep trying those lima beans or Brussels sprouts despite your protests that you hated them. They probably even told you that your tastes can change and you might change your mind about them. ("Yeah right!" you'd say.) Maybe you begrudgingly at them over the years, but they always encouraged you to keep trying. I scarcely ate a vegetable or fruit as a kid, but not I love almost every single one of them as an adult. Whether it's eating vegetables, riding a bike, or interviewing for a job, now that we're grownups, too, we understand the importance of trying things more than once—and not giving up.
Posted 6/23/2010 7:00:00 AM By: : 91 comments 26,337 views
Stay Fit on Vacation with Help from the SparkPeople Store
Now that school is out and summer's official start is just days away, many people are gearing up for their summer vacations. (I wish I could say the same, but I'm saving my vacation days and dollars for a fall honeymoon!) One concern for many of us is how we'll keep up with our healthy habits while away from home. After all, you've worked hard to fit into that bathing suit and feel more confident in your shorts and tank tops and you don't want to reverse all of that progress in a matter of days!
Don't worry. With a little planning, it IS possible to stick to a fitness routine, eat healthy foods, and still relax and live a little while you're traveling. The following products from the SparkPeople Store can help!
Posted 6/18/2010 7:00:00 AM By: : 25 comments 16,045 views
Health Benefits of a 10-Minute Workout Last for 1 Hour
SparkPeople has advocated short bursts of fitness for the past 10 years because we've seen how it can change people's lives and help them reach countless goals. Recent research has been proving our hunch that those 10 minutes of exercise really do make an impact. Despite what naysayers might claim—that 10 minutes isn't enough to help people lose weight or get fitter—a new study shows that these short workouts have long lasting benefits. In fact, the more fit you are, the more benefits you might be getting from a short workout, according to the authors of the study.
Posted 6/11/2010 11:00:00 AM By: : 76 comments 52,817 views
8 Great Songs to Refresh Your Summer Workouts
Even though I've been enjoying some music-free workouts lately, I still love an upbeat music playlist—especially if I'm stuck indoors or going out for an extra long run on the weekends. I'm always updating my iPod with new tunes to keep things fresh and prevent boredom, and you've told me that you do the same. Since music is an important part of a solid fitness routine, I thought it was time to share some of the new songs I've been exercising to. Then I want you to tell me what's playing in your earbuds during your latest workouts!
Here are eight of my favorite workout songs of the moment. There's a little bit of everything here, from pop to hip hop to alternative rock.
Posted 6/9/2010 6:48:03 AM By: : 138 comments 54,790 views
Another Reason to Try Pilates: Sculpted Arms
I love Pilates. Having practiced the method for more than five years, I can't imagine my workout routine without it. My once-persistent back pain is virtually nonexistent these days, an improvement that I attribute to the core strength I've gained from my twice-weekly sessions.
While most people think of Pilates as a core workout—and it definitely is one—it offers so many more benefits, from increased flexibility to the mood-boosting effects of mind-body exercise. And thanks to a recent study, we can now we can add upper body strength to that list of perks.
Posted 6/4/2010 7:00:00 AM By: : 59 comments 36,470 views
Is Your Sunscreen Doing More Harm than Good?
For years, we've been told to slather on sunscreen every time we head outdoors so we can protect ourselves from skin cancer. But what we're not told is that sunscreens are not created equal: Some aren't as protective as they claim to be, while others contain potentially hazardous ingredients. That's the consensus of the Environmental Working Group. The nonprofit organization dedicated to protecting public health and the environment recently updated their Sunscreen Guide for 2010 to help consumers make better choices this summer and beyond.
EWG looked at more than 500 sunscreens on the market, tested them for potency, examined their ingredients, and reviewed the claims made on their packages. The result? A mere 39 out of 500 sunscreens examined meet their guidelines for consumer safety and sun protection.
"Many sunscreens available in the U.S. may be the equivalent of modern-day snake oil, plying customers with claims of broad-spectrum protection but not providing it, while exposing people to potentially hazardous chemicals that can penetrate the skin into the body," said Jane Houlihan, EWG Senior Vice President for Research. "When only 8 percent of sunscreens rate high for safety and efficacy, it's clear that consumers concerned about protecting themselves and their families are left with few good options."
What can we learn from this investigation?
Posted 6/2/2010 6:00:00 AM By: : 59 comments 25,687 views
'Organic' Labels May Lead to Overeating
It's no secret that I am a strong supporter of organic foods and agriculture. Probably 95% of the food I buy is organic. While research on the health benefits of organic is mixed, I don't think it could hurt to limit my exposure to pesticides and genetically modified organisms, but more importantly, I believe in the environmental benefits of growing food organically.
It was about 10 years ago that I first discovered organic food and started shopping at "natural" foods stores. I didn't know much back then about nutrition or healthy eating, but all the new-to-me foods I encountered in those small markets piqued my interest. I would fill my cart with organic cookies, soy ice cream (I never knew that existed!), and other goodies, fully believing that these foods were "healthier" for me than the products in my local grocery store. And of course, healthy meant "lower in calories," as far as I was concerned. I'd munch away on exotic flavors and new foods, certain I was doing something good for my health.
I've since learned, thanks to my own research, a little more experience, and a good college education that also included nutrition classes, that the term "organic" doesn't necessarily mean healthy. Unfortunately, "organic" is yet another label that falls under the health halo, meaning that consumers read into it, well, things that aren't really there, like that it's healthier, lower in fat, lighter in calories, or promotes weight-loss.
Posted 5/21/2010 5:00:00 AM By: : 66 comments 19,860 views
Jillian Michaels Reveals Workout Secrets
Few of you are strangers to Jillian Michaels' kick-butt workout DVDs. But how does the reality TV trainer turned fitness star stay in shape herself? A new in-depth article in the May 2010 issue of Women's Health magazine peels back the tough layers you see on TV to reveal a softer side of Jillian—and plenty of great get-in-shape tricks you won't want to miss. Here's a rundown of what I learned about Jillian's own fitness and diet routine that shed light into how she maintains her fit and toned physique.
Posted 5/19/2010 6:00:00 AM By: : 73 comments 40,840 views
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