In a Workout Rut? Try These 5 Ways To Get Excited About Working Out!

Even the most dedicated exerciser finds themselves running out of steam from time to time. If you’ve fallen out of love with your current routine, here are a few ways to snap out of your rut and reinvigorate your love affair with exercise.

Get into the groove.  If you love to listen to music when you exercise, stoking your motivational fires might be as simple as downloading some new-to-you tunes. Check new releases and exercise recommendations in the iTunes store for anything that strikes your fancy: the less familiar to you, the better!

Dress to impress. Shop around your favorite sports store and buy yourself some new workout gear. You might be surprised how eager you are to get in the gym to show off your new pair of colorful kicks, dri fit shirt, or cute pair of cropped gym pants.

Kick it up a notch. Sometimes, boredom can creep into our workout routines when we slack off and let ourselves get lazy. Try a more challenging DVD or routine and see what happens.

Read all about it. Scoot down to your local library and check out a few books about the “rock stars” at the top of your favorite sport, or seek out an autobiography penned by any athlete who inspires you.

Give it away now. If your workout routine has grown stale because worrying about burning calories seems like such a trivial concern, why not work charitable giving into your routine? Sign up for a 5K race or a relay event that will help you raise money for a cause you care about.

Let's Drink to Good Health! Water, That Is.

Forget those herbs, vitamins, and crazy elixirs you hear about on TV—water is without a doubt the most important thing we put in our bodies on a daily basis. Not only does it make up a huge percent of our bodies, but water helps our metabolisms burn calories 3% faster (important for weight loss and appetite regulation), detoxifies our insides, assists organs in nutrient absorption, protects and moisturizes joints, and helps many other critical processes of body function. Drinking water on a regular basis also combats dehydration, which can be a major cause of tiredness, kidney problems, dry skin, and so much more. 

Wondering how many glasses of water you should be drinking a day? It's widely said that every person should drink eight 8-ounce glasses of water each day (2 quarts or 1.8 liters). However, everyone is different, and daily lifestyle can largely affect the amount of water you actually need. Find out more in this great guide to How to Drink More Water Every Day. Not only will you find out how much water you need based on your body and lifestyle, but you'll learn tips and tricks to incorporating it inot your daily life.

Get in Shape With a Couch to 5K Program

Getting in shape (and the motivation to exercise, period) is no easy feat. For many, there is always an excuse as to why today is NOT the day to throw on the old sneakers and hit the gym. So why not create an excuse—an achievable goal—for why today IS the day to get in shape?

How about setting a goal to run a 5K (3.1 miles)? Although it may seem impossible now, with a can-do attitude and training plan, anyone can get in tip top running shape and cross the 5K finish line with energy to spare. A great plan to follow is Cool Running's Couch-to-5K Running Program. Not only does it provide a day-by-day running schedule that has helped thousands of people run three miles in just two months, the program also has a Facebook fan page for discussion and inspiration from other former couch potatoes sharing their accomplishments. Signing up is the first step, so check out Active.com for running races near you!

At the end of the program, not only will you be a healthier person, you'll realize that there's really nothing you can't do.

10 Tips for Following a Vegetarian Diet or Incorporating Vegetarian Habits into Your Lifestyle

Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the Dietary Guidelines for Americans food group recommendations for your age, sex, and activity level to get the right amount and the variety for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.

1. Think about protein.
Your protein needs can easily be met by eating a variety of plant-based foods. Sources of protein for vegetarians include beans, nuts, peas, and soy products (tofu, tempeh, veggie burgers). Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice.

2. Bone up on sources of calcium.
Calcium is used for building bones and teeth. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). These foods are usually low in fat and do not contain cholesterol naturally.

3. Make simple changes.
Many dishes can be made vegetarian—pasta primavera, pasta with marinara or pesto sauce, veggie pizza, vegetable lasagna, tofu-vegetable stir fry, bean burritos, etc. These changes can increase vegetable intake and cut saturated fat and cholesterol intake.

4. Enjoy a cookout.
For barbecues, try veggie or “garden” burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs. Grilled veggies are great, too!

5. Include beans and peas.
Because of their high nutrient content, consuming dry beans and peas is recommended for everyone, vegetarians and non-vegetarians alike. Enjoy some beans and rice… or maybe a three bean salad or split pea soup.

6. Try different veggie versions.
A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are
usually lower in saturated fat and contain no cholesterol. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers, try veggie burgers.

7. Make some small changes at restaurants.
Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.

8. Nuts make great snacks.
Choose nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry. Add walnuts or pecans to a green salad instead of cheese or meat.

9. Get your vitamin E.
To help meet vitamin E recommendations, choose specific nut and seed choices more often—sunflower seeds, almonds, and hazelnuts (filberts). These are among the best sources of vitamin E in the Meat and Beans Food Group.

10. Choose fats wisely.
Fatty acids that are necessary for health are called “essential fatty acids.” Choose excellent sources of these, such as some nuts (walnuts) and seeds (flax seeds). Make a Waldorf salad, with apples, celery, walnuts, and low-fat dressing.

September 2009, Center for Nutrition Policy and Promotion
USDA is an equal opportunity provider and employer.
Go to MyPyramid.gov for more information.

How Many Calories Do You Need In a Day?

We’ve been trained to check the back of our food packaging to learn more about each food’s caloric value, and these days, 100-calorie snack packs are all the rage, but none of these trends really get to the bottom of the issue. How many calories do you really need in a day?

The answer to that question may be more complex than you would expect. Your target for daily calorie intake depends on a lot of things, including the number you see when you jump on the scale every morning. In addition, it’s helpful to consider whether you have an active or a sedentary lifestyle, whether you’re trying to lose weight, and of course, whether you are currently or plan soon to be pregnant or breastfeeding.

If you are in good health, you can get a basic ballpark idea of your caloric needs by plugging these values into an online calorie calculator. However, if you are in poor health or are under a doctor’s treatment, it is best to consult with your physician before setting a daily calorie goal. Likewise, if you are setting a goal for weight loss, it might be helpful to consult with a doctor or a licensed dietitian.

Snack Ideas to Cure the Mid-Day Munchies

Are you facing the 3 p.m. doldrums with dread in your heart and an angry growl emanating from your stomach? Don’t starve yourself—instead, make a smart snack selection. Choose from one of these healthy favorites and you’ll find yourself reenergized in no time.

Raw nuts. Just a handful of almonds is chock-full of vitamins, minerals, and protein, all for less than 100-200 calories.                                                                                              

Greek yogurt. This creamy, delicious treat is a great source of protein, healthy fats, and gut-health-enhancing probiotics. Add 10-12 berries for a well-rounded mini-meal.

Natural popcorn. Popcorn is a tasty, delicious, low-calorie snack choice, but try to steer clear of the icky chemicals that are rife in many microwaveable varieties.

Lightly sweetened cereal. If you’re wrestling with a serious sweet tooth, skip the candy bar and opt for a small bowl of lightly sweetened cereal instead. Hey, it’s not an ideal snack, but at least it’s fortified with vitamins and minerals.

With a few smart snack ideas up your sleeve, you’ll be well-equipped to win out over the mid-day munchies.

Jukari – Are You Fit to Fly?

Reebok and Cirque du Soleil, have teamed up to bring you something new to break up your fitness routine. Jukari Fit To Fly is set to music from Cirque du Soleil shows. Are you ready to “awaken your inner dancer and get a full body workout?