Her Sports + Fitness Magazine

Summer Smoothies

After a hard workout or for an afternoon pick-me-up, I often crave a fruit-loaded smoothie. But smoothies sold at sandwich shops and even "healthy" chains can be surprisingly high in fat and calories. (Sally Squires of the Washington Post offers a rundown on some of the worst offenders in today's article "Think Before You Drink.") The best choice is to make your own.

Last year in Her Sports + Fitness, we published a guide on how to make healthy smoothies at home, written by nutritionist Matt Kadey. Since then, I've applied Kadey's advice in my own blender experiments, with delicious results. Here are a few of my favorite tips.

Use fruit, not ice. Ice waters down smoothies, while frozen fruit adds creaminess.  I blend together frozen bananas and strawberries with soy milk for a thick, creamy, eat-with-a-spoon treat.

Cut the calories. Use low-fat, good-for-you ingredients such as skim milk, low-fat yogurt, whole fruit and honey. Skip the ice cream, frozen yogurt, chocolate syrup  or sugar-loaded fruit concentrate.

Save the leftovers. Pour the remaining smoothie mix into a Popsicle tray and freeze for a refreshing summer dessert.

(For Kadey's complete article, including recipes, click here.)

—Kristin Harrison

 

Healthy Snack Attack

I’m usually pretty good about packing snacks for work, but
lately I’ve been very busy (or very lazy), and haven’t made it to the store to stock up on nutritious munchies.

Then, I got a bag of the SnackTrition Sea Salt Cashews touting that they were “healthy baked with fiber.” I was suspicious: Don’t cashews naturally have fiber?

They do, according to USDA, but SnackTrition cashews pack three times the punch of dietary fiber.

And that healthy-baked idea sounded a lot blander than my usual dry-roast mix, but it turns out that the dusting of sea salt is so flavorful, you don’t miss the extra 80 calories per serving. If you’re looking for a quick pick-me-up during the day, these beat most any vending machine fare.

Chix Rule

This past weekend I attended the Luna Chix Summit in Mill Valley, Calif. I met some amazing women who were doing extraordinary things, ran with some great athletes (special thanks to Nancy Williams, who not only provided the photo, but was nice enough to run with the pokey from Florida who was not used to California’s “rolling hills”) and got to taste some of Luna’s newest products. If you haven’t tried the Vanilla Macadamia Tea Cakes or Blueberry Moons, you are missing out on some tasty fuel.

But I think what struck me most about the Luna Chix Summit is how deceptively young all of the women looked. I would be sitting in on a clinic, thinking I was surrounded by 20-somethings, and a woman would stand up and announce she was turning 40 this year.

Is it the lifestyle? These women are runners and cyclists who appreciate the outdoors as much as anyone I’ve met. Is it the exercise? Wherever I went, I would see a Luna Chix ambassador returning from a run, heading out for a bike or finishing a swim. Or is it the camaraderie that keeps them young? Each group had such a special bond and were so supportive of each other, I actually felt a little jealous that I didn’t have my own group of Luna Chix to return to. Whatever it was, these ladies were full of life and energy, and none of them looked like they would slow down any time soon.

So what keeps you feeling young? Is it exercise? Friends? Family? I’d love to hear your secrets to eternal youth. And thanks again to the Luna Chix for a wonderful weekend.

- Tiffany Wendeln Connors

Drink while you Swim

Long-distance runners and cyclists are accustomed to consuming sports drinks during exercise to keep their energy levels high. But many swimmers avoid drinking during workouts because they don't want to stop swimming and ruin their rhythm. They may, however, be ruining their performance.

A study posted at the site Swimming Research News suggests that swimmers performing workouts of one hour or more should follow the same hydration rules as runners for optimal performance: drink 8- to 10-ounces of sports drink before you swim, and, after one hour, take 5-6 swallows of a sports drink every 15 minutes. Look for a sports drink that is 5- to 9-percent carbs to give your body energy but prevent stomach problems. Gatorade Endurance Formula meets this requirement, as does Accelerade.

—Amanda Smith

Eat More, Weigh Less

Everyone has excuses to skip breakfast. "I don't have time," or "I'm just not hungry in the mornings." But this study proves that eating breakfast not only gives you more energy, but also can help you lose weight.

The study was conducted on kids in middle and high school who ate breakfast regularly, occasionally or never. It concluded that those who ate breakfast regularly had lower BMIs than those who ate it intermittently or never. Why? By eating first thing in the morning, your metabolism revs up immediately and starts burning calories.

But what should you eat? This Men's Health article  gives some smart tips on healthy breakfast choices. Ideal foods are those high in fiber like oatmeal (not instant), Kashi Go Lean! Crunch and any other whole grains. It's also a good idea to include a small amount of protein—1 teaspoon of peanut butter, a half cup of cottage cheese or egg whites—in order to feel fuller longer. —Emmalee Schmidt

Make Your Own Energy Bar

I've never been a fan of energy bars, but I choke them down when necessary to fuel my workouts. Like Goldilocks, I find one bar too dry, another too sweet, one (OK many) that make me sick thanks to my lactose intolerance. I have yet to find one that's just right.
    So I was excited to read this article in the New York Times today and discover the You Bar. Founded by an athletic mother/son duo, You Bar lets you create your own energy bar from a long list of natural ingredients. Pick your favorite nut, natural sweetener, fruit and protein source, among other options, and examine a nutrition facts label generated by the program. You can make special requests and even name your bar. For $40 (not including shipping), you'll get a dozen handmade bars sent to you in the mail. Considering you can pay $5 or more per bar at a grocery store, these customized bars aren't as expensive as they may seem. Don't like the taste of your creation? Send it back and You Bar will rework it for free.
    I'm debating how to make my own You Bar. So far this ingredient list sounds good: peanut butter, soy protein, almonds, dried pineapple and coconut, clover honey and a dash of cocoa powder. How would you design your perfect energy bar?

—Kristin Harrison

   

Splenda, Not So Splendid

I live and breathe by Splenda at almost every meal. Splenda on the oatmeal in the morning, in the mid-afternoon coffee... and the late-afternoon coffee... and on my dessert at night. Actually, I'm sitting here eating my sugar-free mini-chocolate bars right now! I always thought no-calorie sweeteners were the best way to go to avoid packing on the extra pounds, but this recent study by Purdue researchers has me reconsidering.
    Researchers fed rats two different types of plain Dannon yogurt, one with a form of glucose (sugar) sweetener and one sweetened by saccharin (an artificial sugar). Surprisingly, the rats that were given the sugar substitute consumed more food in the end and gained weight. Turns out the type of sweetener (natural or artificial) you eat correlates with your metabolism rate, and artificial sweeteners may inhibit your ability to feel full. As for my no-calorie sweetener fix, I think I may just give in to my sweet tooth on occasion and stick to old fashioned sugar.

--Emmalee Schmidt