I read an article from Fitness Magazine that was titled “Eight Medical Tests Every Woman Needs,” and knew I needed to pass the information along. Not only is it important for women to know what tests they need, but they should know how often they need it and why. The writer, Donna Fennessy, did a great job at breaking down the eight different tests. Here are three that she touched on, and be sure to read the entire article yourself.
TEST: Pap Smear
WHO TO SEE: Gynecologist
WHY: Collecting cells from the cervix during a pelvic exam is the best way to tell if your cervix is healthy — cell changes can lead to cervical cancer.
HOW OFTEN: Starting at age 21, most women need to be screened every other year or less, according to the American College of Obstetricians and Gynecologists. Once you turn 30 — and you’ve had three consecutive negative tests and no abnormal history — you can get it done once every three years.
TEST: Skin Cancer Screening
WHO TO SEE: Dermatologist
WHY: She can ID weirdly shaped moles or other growths that might be cancerous or precancerous.
HOW OFTEN: Get new or changed growths assessed ASAP. If you’re a current or recovering tanning-bed or sun lover, are fair or dotted with moles or freckles or have a family history of skin cancer, see the derm twice a year. If not, go annually.
FAST FACT: Derms are better at diagnosing melanomas than primary-care docs, finds a recent study. The result of better screening? Higher survival rates.
TEST: Cholesterol Panel
WHO TO SEE: Your GP
WHY: High cholesterol means higher risk for heart disease. You want total cholesterol under 200 mg/dL; LDL (bad cholesterol) under 100 mg/dL; HDL (good stuff) 60 mg/dL or more; and triglycerides under 150 mg/dL.
HOW OFTEN: At least once every five years, starting at age 20.
What will be thought of next? The June edition of Fitness magazine highlights the Yantra Mat- a spiked mat that claims to stimulate blood flow, sooth back pain, and relieve anxiety. You didn’t read wrong- this is a spiked mat. The Yantra (Yan meaning form, tra meaning free) is similar to acupuncture, with the spikes reaching pressure points helping to relieve pain and pressure put on the body. While reading the testimonials, it looks like the majority of people did experience some discomfort the first few times laying on the mat, but eventually they were feeling more pain free! I am always having back pain, and with the Yantra not being too pricey ($59) I think I would want to purchase one and try it out for myself!
It’s summertime (hallelujah) and the rush to get that perfect bikini bod is in full force. This may be the opportune time to step back and examine your workout. Do you switch some things up, add in cardio or more reps to your usual routine? Or do you need a whole reboot to get that tiny waistline? Fitness magazine has 10 tips and tricks that readers should consider- I know I am making the necessary changes to my workouts after reading this!
Do not rely on cardio alone! Even though cardio and aerobic exercises will make you sweat and help you tone, being mindful of your diet along with your regular exercise will really make the difference in your body.
Rushing through reps. Doing reps quickly may make you think you are getting the work done, but this is not the case. In order to be toned muscles must be challenged, and this includes both in weights and in reps. Fitness suggests reaching for a lighter dumbbell when you aren’t moving the weight with steady control as you lift and lower, and heavier if you don’t believe you’ve done just about all you can do by the end of a set.
Too much time on the bike. I was once worried that bicycling multiple times during the week was going to make my thighs larger- not more toned. This can be the case if you pick the bike for all your sweat sessions. To tone thighs, Fitness recommends cycling once or twice week, and the other days choose the elliptical or treadmill for best results.
Source: Fitnessmag.com/Caroline Hwang
Over this past weekend, I stepped outside of my food comfort zone and tried… shrimp. And it was actually pretty decent. I am one picky eater, and have never been a fan of any sort of seafood, but I thought I’d give this just one try. The texture threw me off slightly, but overall I enjoyed it. I think to begin with I’d have to eat shrimp with something (my dish for example had rice in with the shrimp) and Fitnessmag.com have posted a yummy Shrimp Cesar Salad. I enjoy Cesar salad’s and by throwing some shrimp along with it, gives the salad an extra boost- and a healthy boost at that. Read below for the ingredients and directions:
Nonstick cooking spray
4 slices whole-grain bread
1 tablespoon canola oil
1 pound raw shrimp, shelled and cleaned, tails removed
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons lemon juice
4 tablespoons light mayonnaise
1 teaspoon Worcestershire sauce
4 tablespoons finely grated Parmesan
1/4 teaspoon garlic powder
8 cups torn romaine lettuce
1/2 cup thinly sliced red onion
4 tablespoons shaved Parmesan
1. Preheat the broiler. Mist a shallow baking sheet with cooking spray. Brush the bread lightly on both sides with the canola oil; cut into 3/4-inch cubes. Place in a single layer on the sheet and broil until lightly browned, about 1 minute per side. Transfer croutons to a plate and let cool.
2. Toss the shrimp with salt and black pepper and place in a single layer on the same baking sheet. Broil 2 minutes per side or until just cooked through.
3. In a bowl, whisk together the lemon juice, mayonnaise, Worcestershire, grated Parmesan, garlic powder, and 2 tablespoons water.
4. Toss the lettuce, onion, and croutons in a bowl; drizzle dressing over the top and toss to combine. Spoon shrimp on top; garnish with shaved Parmesan.
Makes: 4 servings
Prep time: 7 minutes
Cook time: 6 minutes
Nutrition facts per serving: 327 calories, 32g protein, 26g carbohydrate, 12g fat (2.4g saturated), 5g fiber
Source: Marge Perry/Fitness Magazine
I’ve discussed earlier about how I usually watch TV while working out, but how I was going to try to quit that. So far, I’ve been doing a pretty good job, and I feel like my workouts are benefiting from my concentration being solely on my moves. I enjoyed all the feedback from that blog post, so now I am asking another question: who listens to music while they work out? I generally don’t, but I do have an Ipod and was thinking of downloading some fun tunes that I can enjoy while on the treadmill or elliptical. Fitness Magazine posted their picks for a 2010 Summer Playlist, and here is what they suggested:
“Break Your Heart” Taio Cruz ft. Ludacris
“Carry Out” Timbaland ft. Justin Timberlake
“California Girls” Katy Perry ft. Snoop Dogg
“Better Than Her” Matisse
“Rude Boy” Rihanna
“Nothing on You” B.o.B ft. Bruno Mars
“Summerboy” Lady Gaga
“Rockin’ That Thang” The Dream
“Imma Bee” Black Eyed Peas
“Need You Now” Lady Antebellum
What are your thoughts on this playlist? Do you think listening to music helps pump you up and keep you going? I’m curious to know!
During the summertime, I enjoy using mineral makeup over liquid. In the winter months, I am all for Almay’s Smart Shade liquid foundation, but I like to have a lighter feel for the warmer months. I already made my switch over to Bare Minerals foundation, but Fitnessmag.com has listed more great mineral makeup beyond simply foundation.
Avon Smooth Minerals Eyeliner. This pencil eyeliner is only $6 through Avon, and one tester said just one application can last all day.
E.l.f. Mineral Lip Gloss. This lip shiner is not only inexpensive ($3 at eyeslipsface.com) but also gives lips a dose of vitamins A&E.
CoverGirl TruBlend Microminerals Blush. This blush is a bit pricey compared to the other products, $10.99 at drugstores, but one tester said her skin that was prone to breakouts stayed clear while using it.
Femme Couture Mineral Effects Baked Eye Color. These eyes lights come in vibrant colors that will make eyes pop. Pick up at sallybeauty.com for $6.99.
Mineral Fusion Lengthening Mascara. According to Fitnessmag.com, this mascara contains mica, a sweat-proof, oil-absorbing mineral, and one tester praised how the mascara would not flake after extended wear. Available for $16 at Whole Foods Market.
Lancome Oscillation Powerfoundation. This is one of the more expensive foundations, running at $48 through lacome-usa.com, but is equipped with a vibrating applicator that buffs particles including aloe, vitamin E, and SPF 21 into the skin.
April’s edition of Fitness Magazine had a ‘Dinner in 20’ section, which is perfect for me! Between a full time job and running this blog, along with a busy social life and trying to keep up on my workouts and favorite TV shows, I don’t have much time (or patience) to cook a lot. So short, simple meals are the best for me. The one recipe that really caught my eye was Chicken BLT Salad with Buttermilk Dressing. A light, easy meal that is healthy at the same time, and it only takes 10 minutes to prep and 10 minutes to cook. Keep reading for the ingredients and the recipe that will serve 4.
4 slices lean turkey bacon
4 1-inch-thick slices ciabatta bread
2 teaspoons olive oil
1 garlic clove, halved
1/3 cup low-fat buttermilk, well shaken
2 tablespoons light mayonnaise
2 teaspoons cider vinegar
¼ teaspoon Dijon mustard
¼ teaspoon minced garlic
¼ teaspoon salt
1/8 teaspoon sugar
1/8 teaspoon freshly ground black pepper
4 cups tightly packed chopped romaine lettuce
2 cups roughly torn rotisserie chicken, skin removed
- Cook the bacon in a skillet over medium-low heat, turning occasionally until lightly browned and beginning to crisp, about 6 minutes. Transfer to a paper-towel lined plate to drain. Crumble into large pieces.
- Heat a grill pan over medium-high heat. Lightly brush the ciabetta slices with the olive oil and grill until just toasted, about 2 minutes per side. Lightly rub the cut garlic clove halves over the surface of each slice. Let the bread cool, then cut into 1-inhc cubes.
- In a large bowl, whisk together the buttermilk, mayonnaise, vinegar, mustard, minced garlic, salt, sugar and black pepper. Add the lettuce, tomatoes, chicken and croutons and half the bacon. Toss well. Transfer to plates and top each serving with some of the remaining bacon.
Fitness Magazine reports this recipe has 295 calories, 28 g protein, 20 g carbohydrates, 11 g fat (2.8 g saturated) and 3 g fiber.
As I was reading the April edition of Fitness Magazine, I came across an article simply titled ‘Wrong Number.’ The article talked about how research has found that a product’s calorie count could be ‘up to 8% higher’ than the number stated on the label. What does that mean for the health conscious label checkers? Unfortunately, looks like the answer is more work. Fitness reports that with the sheer volume of products hitting the shelves, it just is not possible for the FDA to regulate each and every item, making it harder to know what is the real deal. They have listed the top three ways to avoid common mistakes.
The carbs should be ‘equal or greater than the combined total grams of sugar and fiber.’ The example Fitness gave was that if a cookie has three grams of fiber and eight grams of sugar but the label reads just eight grams of carbs, that is an error.
If you see a cooked food or pasteurized juice that says it has 100% of the vitamin, that could be wrong. Heat reduces vitamin C, so those foods are highly unlikely to contain high amounts. Double check the label, and if the ingredients include ascorbic acid it is ok- this means the vitamin was added after the processing.
The amount of sodium needs to be listed. If salt is included in the ingredients, sodium needs to be printed on the nutrition facts. If sodium is missing but salt is listed, the amount of calories is likely to be incorrect.
Source: Fitness Magazine April 2010
Awhile back, I wrote about how I had purchased one of the newest fitness craze accessories- a kettlebell. After I bought one, I was kind of at a loss of what to do next. It wasn’t regular weights, so I wasn’t sure if the basic moves I use with my dumbbells was going to cut it. I got a friendly email this morning from Fitness magazine that featured a kettlebell workout – perfect! It shows effective moves you can do with one kettlebell, and even has a video you can watch of the exercises. If you have a kettlebell or plan on purchasing one, I would definitely recommend checking the full article out.
Photo Credit: Fitness.com
I have read many tips on what to eat and drink before and after an aerobic workout, and now Fitness.com has provided a plan for runners. If your run will take you less than an hour, there is no need for a snack before you slip those shoes on, but if you plan on pounding pavement for a longer period of time, eat a combo of protein and carbs about an hour before you go (Fitness suggest toast with peanut butter and a banana). While running, you should drink 6-8 ounces for every 15 minutes to stay hydrated. And after you have finished, you will want to eat within 30 minutes after stopping. Fitness suggest mostly carbs for your after workout snack, but also mix in some proteins.