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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Should You Believe the 'Organic Isn't Healthier' Study?
It's been all over the news this week: A new study conducted by researchers from Stanford University, and published in the Annals of Internal Medicine, finds little evidence that organic foods are any healthier than conventionally grown foods.
If you've been shelling out the extra cash for organic (which does cost more than conventional in most cases), you may feel as if you've been duped!
Before you wallow in all of your wasted dollars, let's stop and think: Could this really be true?
Don't put those pesticide-free carrots back on the shelf just yet! Like any study, it's important to read past the attention-grabbing news headlines and think critically about the information being presented. If you ask me, this study (and its news coverage) is questionable.
Posted 9/7/2012 6:00:00 AM By: : 161 comments 43,829 views
You Asked: ''Does Sex Count as Cardio? How Many Calories Does It Burn?''
We get this question a lot. And we don't list sex in our cardio tracker for several reasons.
For reference, a cardio workout is anything that raises your heart rate for an extended period of time, usually 20-30 minutes. It works all of the major muscle groups, and you should find yourself sweating and breathing hard during the most intense part of the workout.
Cardio works large muscle groups repetitively (such as how running uses your large leg & arm muscles and swimming uses your whole body). Sex does not typically use major muscle groups (or at least not in a full range of motion the way that these examples do).
Cardio must reach a specific level of intensity, meaning that you must elevate your heart rate to an aerobic level and sustain it there—about 60-85% of your max heart rate, or on a Rate of Perceived Exertion Scale (where you estimate how hard you are working on a scale of 1-10, about a 6-8.5). Although you may be breathing heavily during sex, this isn’t necessarily because your heart rate is up. It has more to do with hormones and what’s going on with your nervous system. (Think of how you may breathe harder or feel your heart rate increase if you’re scared—that doesn’t mean you’re getting a cardio workout.)
How many calories you're burning during sex really depends on too many factors. It's like asking "does walking burn a lot of calories?" It depends on your speed, distance, duration, intensity, etc.
Now, if you really feel that your sexual activity meets all of these requirements—although I'd recommend taking your heart rate several times during it to make sure—then you could probably count it as cardio. But according to most calorie counters, the calorie burn is pretty minimal—less than walking and not much more than just sitting. Plus, how accurate is that?
It’s important to distinguish that not all activities are a workout. Sure, being "active" burns more calories than not being active. But just because you’re burning a few additional calories does not mean you are exercising or that you’re receiving the same benefits of a true workout.
Posted 9/7/2012 12:00:00 AM By: : 20 comments 121,918 views
Start Training Now for SparkPeople's Fall 5K
Fall is almost here, but Halloween candy and décor is already appearing. While everyone's favorite candy-and-costumes holiday can be a real deterrent for your diet, you can vow to stay on track—at least when it comes to your fitness—by doing something healthy that week: a 5K!
Running or walking a 5K is a great fitness goal for people of all fitness levels. It's an achievable distance, yet gives you a real feeling of accomplishment! While it does take a few weeks of training to complete that 3.1-mile distance, signing up for a race can keep you motivated and on track with your workout plan, whether you're a novice or seasoned runner.
That's where SparkPeople's official Trick-or-Treat Trot comes in! This virtual 5K race (you can walk or run) is open to anyone, anywhere. You could win some AWESOME prizes (new workout shoes and more) just by participating, and best of all, it's free! You select your route and simply run the distance the week of October 28. You could even run your race on Halloween if you dare! Here's how you can sign up and get access to your free training plan, too!
Posted 9/5/2012 6:00:00 AM By: : 25 comments 49,024 views
A Friendly Fitness Challenge for Fall
Can you believe that fall is just around the corner? I know we say it all the time, but really—where does the time go? It seems like yesterday we were ringing in 2012, full of optimism, hope and goals that we planned to reach throughout the next 12 months. Well…most of the year has already gone and if you're still here and working toward those goals, give yourself a pat on the back. Many people gave up on their big dreams for the year months ago.
Fall is kind of an awkward time for weight loss. As the New Year starts, we're all motivated to work out and eat right. Then we get another boost in the spring when we know bathing suit season is coming. Often summer's arm and leg baring fashions keep us on track, but as the weather turns cooler, we have fewer consistent reminders stick with it.
Let's make this fall different! Let's head into the upcoming holiday season (eek!) lighter and fitter and healthier! Let's take the next four weeks to focus on reaching new goals and trying new things to shake up our weight loss and bust those plateaus.
I have just the challenge for you.
Posted 8/31/2012 6:00:00 AM By: : 25 comments 23,033 views
The Most Accurate Way to Measure Your Metabolism
If you're like most people who are struggling to lose weight, you've started watching what you eat and counting (and cutting back) on your calories. We all know that weight loss is the result of a simple equation: burning more calories than you take in each day. But how do you know how many calories you REALLY burn—or how many calories you should be eating for optimal weight loss?
We all have our own unique metabolic rates—the amount of calories our bodies use just to stay alive; this is called your resting metabolic rate (RMR). Even at total rest—and without moving—your body is using ("burning") calories just to breathe, circulate blood, digest food, think, blink and more. This actually takes more calories than you might think—hundreds or even thousands. On top of your RMR, even if you don't work out, you burn additional calories by performing basic activities of daily living: brushing your teeth, typing on your computer, and driving your car.
When you visit most nutritionists, sign up for a free weight-loss plan at SparkPeople.com, or even follow a diet plan you read about in a book or magazine—you're getting some good estimates of your calorie needs, usually based on your weight, gender and possibly your age and height. But these widely used formulas are just that—estimates. They are reasonably accurate for a lot of people, but they are not always accurate for everyone. "Calorie Plan A" may be too few calories for you but be perfect for your sister to lose weight. "Calorie Plan B" might not cut calories enough, yet be too many calories for your friend who weighs the same amount you do. Since we are all unique, estimates don't always work. And when they don't, it can stall your weight loss or bring it do a grinding halt despite your efforts of tracking, counting, measuring and eating within a specific calorie range.
"There are a few people who really struggle in determining their accurate weight-loss calorie range," says SparkPeople's head dietitian, Becky Hand, RD, LD. "They just don't seem to 'fit' the standard formulas, and 'experimenting' with their calorie intake brings about more and more frustration."
So what's a person to do? You can tweak your plan, adding or cutting back on calories to see how your body responds. This is what a lot of people do throughout their journeys until they find the magic number that starts peeling away the pounds. It takes guessing, checking—and time. And it can work.
But there is another option: You can take a simple test to find out exactly how many calories you're burning each day. This eye-opening RMR test is non-invasive, takes a few minutes of time, and is pretty widely available for a fee. I recently tried it myself along with two SparkPeople employees, Jeff and Jaime, both of whom have been struggling to lose weight.
Posted 8/29/2012 6:00:00 AM By: : 114 comments 595,347 views
Workout Tips for New Parents
Between nursing, changing diapers, preparing meals (and cleaning up after those meals), visiting family, and trying to squeeze in a shower, stay-at-home parents work just as hard as those who clock in elsewhere, and often find themselves stuck in the same no-time-to-exercise trap.
Posted 8/26/2012 2:00:00 PM By: : 21 comments 37,258 views
Food Showdown: Which DQ Entree is the Bigger Calorie Bomb?
Summer is winding down, which means that many of us are hitting the outdoor ice cream stands for one last hurrah. But many ice cream establishments, like Dairy Queen, offer more than just ice cream. Some have full menus with burgers, sandwiches, fries, and chicken strips. How many calories would it set you back to grab some dinner with your ice cream?
DQ's Bacon Double Cheeseburger packs two beef patties, cheese, and bacon strips between its buns. The 4-Piece Chicken Strip Basket with Country Gravy comes with buttered Texas toast, creamy gravy, and deep-fried chicken. Neither of these meals is a healthy choice—both are heavy on the fat and calories. However, one of these meals is significantly higher in calories than the other one. Can you guess which of these meals is relatively "lighter"?
Posted 8/25/2012 10:00:00 AM By: : 80 comments 58,539 views
Creative Cardio Workout: The Machine Mixer
We all have our own cardio personalities. Some swear by sweating in the great outdoors. Others prefer the air conditioning. You might prefer exercising solo, while your best friend lives for the contagious energy in a Spinning class.
Whether you're a diehard gym-goer, or (like me) only set foot in the gym when the weather hits unbearable extremes, we all have a few things in common:
We want our workouts to be more fun than boring. We want to get the best possible results for our efforts. And we want to feel like the time is speeding by—not dragging.
Well, good news! This simple workout technique will help you reach all three goals above, whether you love cardio machines or only use them as a last resort.
Posted 8/24/2012 6:00:00 AM By: : 92 comments 92,381 views
Behind the Scenes of Coach Nicole's SELF Photo Shoot
Big news in SparkPeople land! I'm so excited that SparkPeople has partnered with SELF magazine to bring you an amazing workout that I created for their September issue. This workout is part of what they've dubbed the SELF Diet Club, a special (and free) weight-loss program that combines my fat-burning workout plan with a healthy, no-deprivation diet to help participants drop a healthy 2 pounds per week. The September issue is on newsstands now, so grab up a copy before they're all gone. What a way to Spread the Spark, am I right? (WOOHOO!)
While I have done a few photo shoots in the past, this SELF photo shoot was unlike anything I have EVER been a part of—so fun, interesting, and cool. I can almost sum it up in three words: THE. BIG. TIME. Before this experience, I never would have guessed what goes into creating what you see on the magazine pages you flip through, so I thought it would be fun to share some behind-the-scenes details and photos of what it was really like.
Posted 8/22/2012 6:00:00 AM By: : 75 comments 22,484 views
Food Showdown: Which Chai Should You Try?
Blended, iced, shaken, and stirred—those coffee drinks from almost any chain have a bad reputation of being rich in calories and fat. But what about teas? Like coffee, brewed tea has zero calories, but those calories can add up quickly when other elements like milk, sugar, and whipped cream are added. The Starbucks Chai Frappuccino blends tea with whole milk and ice. Panera Bread's (St. Louis Bread Co. in some regions) Iced Chai Tea Latte includes spicy tea and steamed milk, served over ice. Which iced tea blend is lower in calories?
Posted 8/18/2012 10:00:00 AM By: : 36 comments 47,822 views
Sweet Deception: Why You Can't Trust 'Sugar' Labels
Raise your hand if you think that sugar is bad for your health. Now keep your hand up if you try to avoid foods with added sugars. I’m guessing most still have their hands up (at least I would hope so). Here's one more question. Keep your hand up if you read the "Sugars" section of the Nutrition Facts label in order to determine how much sugar is in the foods you eat.
If your hand is still up, I've got some shocking news for you: That label doesn't mean a thing.
Although Nutrition Facts labels were designed to help consumers better understand the foods they buy, many people find them downright confusing. And the whole "sugar" issue is just one of many reasons why.
Posted 8/17/2012 10:00:00 AM By: : 81 comments 49,073 views
Join Coach Nicole in the SELF Diet Club!
Big news! I'm beyond excited to announce that I have created a brand-new workout plan exclusively for SELF magazine's September issue, which is on newsstands now! This workout features a fat-blasting cardio plan, heart-pumping plyometrics, and muscle-toning strengthening moves to tone you from head to toe. All you need is a mat and a pair of dumbbells. It's one of my toughest workout plans ever, and I guarantee it will make you sweat--and torch major calories to help you lose two pounds per week! Sounds pretty good, right?
One great thing about this challenge (dubbed the SELF Diet Club) is that it builds in social support, and provides step-by-step workout instruction along with delicious meal ideas--the perfect combo to take your weight-loss to the next level this fall. You can follow along with the magazine alone--but I encourage you to sign up online. Why? It's FREE, it sends you email reminders, you'll get a special video I created demonstrating all the exercises, you'll be entered to win tons of cool prizes--and well, because it would just mean a lot to me (and SparkPeople)!
Posted 8/15/2012 6:00:00 AM By: : 57 comments 34,838 views
Food Showdown: Pick the Healthier Hearty Side Dish
Fast food chains are working hard on their images. No longer wanting to be known for high-fat fare, stores across the globe are offering more options for the health-conscious consumer. Wendy's Super Value Menu has a few, including their famous Chili, and a longtime menu item, the Sour Cream and Chives Baked Potato. These would both make a healthy side to your meal, or even a great snack. Although both are low-calorie items, one is not only lighter, but also full of nutrients that will help you stay fuller, longer. Between Wendy's Small Chili and Sour Cream and Chives Baked Potato, can you pick the low-cal item that will stick with you longer?
Posted 8/11/2012 10:00:00 AM By: : 76 comments 66,810 views
You Asked: ''Should I Be Concerned about Going Over My Daily Cholesterol Limit?''
Is one day of high-cholesterol eating going to hurt your health? Great question!
Dietary cholesterol usually gets a bad rap, but did you know that your body actually needs cholesterol? That's because cholesterol is a building block of body cells and hormones. It makes up 50% of your nervous system and is necessary for metabolism, too. In moderate amounts, it is essential to good health. But like many things in life, too much of a good thing can lead to problems.
Posted 8/7/2012 5:00:00 AM By: : 26 comments 45,119 views
6 Tips for a Healthier Family Road Trip
Planning a family road trip? Keep your family fit and healthy along the way. When you’re traveling by car, you spend a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially when you have kids:
Posted 8/5/2012 2:00:00 PM By: : 18 comments 22,612 views
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