Wednesday, December 11, 2013
Tuesday, December 10, 2013
Product Sales Your Success Kit Sale – Regularly $39.95, Sale: $34.95—Save $5 Kit includes: Master Your Meals and Snacks cookbook Find Your Fingerprint guide Portable Collapsible Steamer Bowl Plan and Track Mix & Flip Exercise Cards o PointsPlus Stickers Multipurpose Expandable Tote $45 in Coupons – including free PointsPlus Calculator and skin
The Lukewarm Truth About Hot Yoga
A recent study on the (literally) hot fitness craze reveals surprising findings.
Article By: Mary Elizabeth Hurn
Lady sweating
Hot yoga is a polarizing topic in the fitness world; people either love it, hate it or are scared to try it. But a recent study by the American Council on Exercise (ACE) shows that it’s not as physically taxing or dangerous as you might think. Which begs the question: Is all that sweating really worth it?
Hot yoga is typically done for 60 minutes in a room with a temperature ranging from 90° to 105°F. (This is not to be confused with Bikram yoga, which is always 90 minutes at 105°F.) The ACE study compared participants’ core temperature, heart rate and self-perceived exertion rate after a 60-minute yoga class in a 70°F room to those same rates after a class in a 92°F room. Here’s what they found:
Rumors of dangerous overheating have been greatly exaggerated. “For those that are presumably healthy, hydrated and listening to their bodies, hot yoga shouldn’t pose undue risk or harm,” says Dr. Cedric X. Bryant, Chief Science Officer for ACE. Average core temperature didn’t increase more in hot yoga than in “regular” yoga. The highest recorded core temperature of any participant was 102.4° — well below the critical zone of 104° in which fatigue and heat-related problems set in. Bryant does urge practitioners to be aware of the symptoms of heat-related illness: headache, cramps, nausea, dizziness or fatigue. “If you experience any of those, remove yourself, get some fluids and cool down,” he suggests.
Doing yoga in a hot room doesn’t necessarily result in a higher heart rate. Heart rate remained the same in both classes. “Looking at heart rate, participants weren't working any harder in the hot yoga class than in the regular yoga class,” says Dr. John P. Porcari, an author of the study and head of the Department of Exercise and Sport Science at University of Wisconsin-La Crosse. “Normally if you go out and walk three miles per hour and then you do it again on a day that’s really hot, your heart rate will be higher. Because the heart rate was identical in this study, this tells me that somehow people must have down-regulated how hard they were pushing themselves in the heated environment.”
But all that sweating makes you think you’re working harder. “There’s a misconception that sweat rate directly correlates with how hard you’re working and how many calories you’re burning,” Bryant explains. “From their point of view, participants were working harder because hot yoga is perceived as more difficult. But the heart rate data made it clear that they weren’t working harder.”
Keep in mind this study did not address calories burned, although Bryant has a strong suspicion that there would be no significant difference in the caloric outputs between the two types of yoga.
Bottom line: If you enjoy hot yoga, keep doing it! But if you’re suffering through an overheated session under the delusion that you’re getting a better workout, consider this your permission to seek a cooler class. Overall, Bryant stresses that all types of exercise serve a purpose. “Don’t get hung up on how many calories you’ve burned. All types of yoga have benefits: increased balance, flexibility and muscular endurance, stress management and, yes, you’ll also burn some calories.”
A recent study on the (literally) hot fitness craze reveals surprising findings.
Article By: Mary Elizabeth Hurn
Lady sweating
Hot yoga is a polarizing topic in the fitness world; people either love it, hate it or are scared to try it. But a recent study by the American Council on Exercise (ACE) shows that it’s not as physically taxing or dangerous as you might think. Which begs the question: Is all that sweating really worth it?
Hot yoga is typically done for 60 minutes in a room with a temperature ranging from 90° to 105°F. (This is not to be confused with Bikram yoga, which is always 90 minutes at 105°F.) The ACE study compared participants’ core temperature, heart rate and self-perceived exertion rate after a 60-minute yoga class in a 70°F room to those same rates after a class in a 92°F room. Here’s what they found:
Rumors of dangerous overheating have been greatly exaggerated. “For those that are presumably healthy, hydrated and listening to their bodies, hot yoga shouldn’t pose undue risk or harm,” says Dr. Cedric X. Bryant, Chief Science Officer for ACE. Average core temperature didn’t increase more in hot yoga than in “regular” yoga. The highest recorded core temperature of any participant was 102.4° — well below the critical zone of 104° in which fatigue and heat-related problems set in. Bryant does urge practitioners to be aware of the symptoms of heat-related illness: headache, cramps, nausea, dizziness or fatigue. “If you experience any of those, remove yourself, get some fluids and cool down,” he suggests.
Doing yoga in a hot room doesn’t necessarily result in a higher heart rate. Heart rate remained the same in both classes. “Looking at heart rate, participants weren't working any harder in the hot yoga class than in the regular yoga class,” says Dr. John P. Porcari, an author of the study and head of the Department of Exercise and Sport Science at University of Wisconsin-La Crosse. “Normally if you go out and walk three miles per hour and then you do it again on a day that’s really hot, your heart rate will be higher. Because the heart rate was identical in this study, this tells me that somehow people must have down-regulated how hard they were pushing themselves in the heated environment.”
But all that sweating makes you think you’re working harder. “There’s a misconception that sweat rate directly correlates with how hard you’re working and how many calories you’re burning,” Bryant explains. “From their point of view, participants were working harder because hot yoga is perceived as more difficult. But the heart rate data made it clear that they weren’t working harder.”
Keep in mind this study did not address calories burned, although Bryant has a strong suspicion that there would be no significant difference in the caloric outputs between the two types of yoga.
Bottom line: If you enjoy hot yoga, keep doing it! But if you’re suffering through an overheated session under the delusion that you’re getting a better workout, consider this your permission to seek a cooler class. Overall, Bryant stresses that all types of exercise serve a purpose. “Don’t get hung up on how many calories you’ve burned. All types of yoga have benefits: increased balance, flexibility and muscular endurance, stress management and, yes, you’ll also burn some calories.”
Monday, December 9, 2013
Sunday, December 8, 2013
Simple start app
Simple Start
What is Weight Watchers Simple Start?
It’s a 2-week starter plan for people who are new to Weight Watchers (or current members who want to re-spark their motivation!).
Simple Start is based on our Simply Filling technique, which nudges you toward nutritious, satisfying food. (At Weight Watchers, we call these Power Foods.) True to the name, we’ve made Simple Start easy to follow — just pick from the list, enjoy the food and start losing weight.
Our Simple Start app makes choosing meals a breeze. Don’t have a smartphone? Not to worry — you can also get the meals here.
How it works
You’ll enjoy 2 weeks of delicious, no-brainer meals built from good-for-you foods, plus snacks and indulgences. Every day you can visit the app and tell us how you’re doing — you’ll be rewarded with special badges and messages.
How do I get it?
For iPhone:
Go to the App Store by clicking on the icon from your device.
Search for the Weight Watchers Simple Start app.
Click the box that says FREE.
For Android:
Click on the Google Play icon on your device. Search for the Weight Watchers Simple Start app.
When you’ve got it, click the box that says Install. If you decide to continue, click Accept & download.
What is Weight Watchers Simple Start?
It’s a 2-week starter plan for people who are new to Weight Watchers (or current members who want to re-spark their motivation!).
Simple Start is based on our Simply Filling technique, which nudges you toward nutritious, satisfying food. (At Weight Watchers, we call these Power Foods.) True to the name, we’ve made Simple Start easy to follow — just pick from the list, enjoy the food and start losing weight.
Our Simple Start app makes choosing meals a breeze. Don’t have a smartphone? Not to worry — you can also get the meals here.
How it works
You’ll enjoy 2 weeks of delicious, no-brainer meals built from good-for-you foods, plus snacks and indulgences. Every day you can visit the app and tell us how you’re doing — you’ll be rewarded with special badges and messages.
How do I get it?
For iPhone:
Go to the App Store by clicking on the icon from your device.
Search for the Weight Watchers Simple Start app.
Click the box that says FREE.
For Android:
Click on the Google Play icon on your device. Search for the Weight Watchers Simple Start app.
When you’ve got it, click the box that says Install. If you decide to continue, click Accept & download.
Saturday, December 7, 2013
Skinny Whole Wheat Snickerdoodles
Whole wheat skickerdoodle cookies coated with cinnamon, spice and everything nice! If you have plans to do some baking this weekend, these cookies are a must!Skinny Whole Wheat Snickerdoodles
Skinnytaste.com
Servings: 42 • Size: 1 cookie • Old Points: 1 pts • Points+: 1 pts (3 pts+ for 2)
Calories: 50.9 • Fat: 1.3 g • Carb: 9.5 g • Fiber: 0.7 g • Protein: 0.8 g • Sugar: 5.9 g
Sodium: 20.2 mgIngredients:
- 1 3/4 cups King Arthur white whole wheat flour
- 1/2 tsp baking soda
- 1/2 tsp cream of tartar
- 1 cup sugar
- 1/4 cup butter, softened
- 1 tbsp agave
- 1 tsp vanilla
- 1 large egg
- 3 tbsp sugar*
- 1 tbsp ground cinnamon*
- cooking spray
Directions:Preheat oven to 375°F. Line two baking sheets with Silpat mats and spray with cooking spray.
Combine flour, baking soda, and cream of tartar in a medium bowl, stirring with a whisk.
Combine 1 cup of sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add the agave, vanilla and egg; beat well. Gradually add the flour mixture to the sugar mixture, beating just until combined. Cover and chill for 10 minutes.
In a medium bowl, combine 3 tbsp sugar with cinnamon, stirring with a whisk to combine. With moist hands, shape dough into 42 (1-inch) balls. Roll balls in sugar/cinnamon mixture. Place balls 2 inches apart onto baking sheets (I slightly flattened them). Bake 375°F for 5-7 minutes (cookies will be slightly soft). Cool on baking sheets for 2 minutes. Remove from pans; cool completely on wire racks. Enjoy!
Adapted from Cooking Light.I discarded 2 tbsp of the sugar cinnamon mixture so I deducted 1 tbsp sugar from n.i. to play it safe.
Thursday, December 5, 2013
Christmas Sugar Cookies Recipe – 1 Point Value
Weight Watchers Sugar Cookie Recipe
Ingredients:- 3 cups all-purpose flour
- 2 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp ground nutmeg
- 1/4 cups butter
- 1/4 cups Neufchatel cheese
- 1 cups sugar
- 1 tsp vanilla extract
- 1 large egg
- 1/2 cups fat-free skim milk
- 1 tsp all-purpose flour
- 1/3 cups sugar
Directions:
Preheat oven to 350ºF.
In a medium bowl, combine flour, baking powder, baking soda and nutmeg; set aside.
Place butter and cheese in a large bowl; cream using an electric mixer. Add sugar and beat until batter is pale yellow; beat in vanilla extract and egg.
Add about 1/3 of flour mixture and 1/3 of milk to cheese mixture; mix batter on low speed until just combined. Repeat 2 more times with remaining flour mixture and milk, until thoroughly combined into cheese mixture.
Shape dough into a ball and loosely cover with plastic wrap. Using your palms, press down on plastic wrap to flatten dough into a hamburger shape; refrigerate for at least 30 minutes and up to 2 days.
Sprinkle a teaspoon of flour on a flat work surface. Pull off about 1/3 of dough and, using a rolling pin, roll out dough to 1/8-inch thickness. Using a 3-inch circular cookie cutter, cut cookies out of dough and place on ungreased baking sheets. Make these Weight Watchers Christmas sugar cookies any shape you want! Roll up dough scraps and add back to dough ball. Pull off another 1/3 of dough and repeat process until all dough is used — recipe will make approximately 45 cookies.
Sprinkle your Christmas Sugar cookies with colored sugar and bake until edges just start to turn golden, about 10 to 12 minutes. Remove cookies to wire racks and cool completely. Total recipe makes 45 cookies.
Serving Size = 1 Cookie
Each Serving = 1 Weight Watchers Point
Simple Start Meals
Scratching your head about what to eat? With Simple Start, you can enjoy smart, delicious meals all day long.
Article By: Weight Watchers
Delicious Starter Meals
Learning what to eat is an important first step in losing weight. That's why we created Weight Watchers Simple Start – so you'll know the right foods to eat to be satisfied. You can follow Simple Start by downloading the app to your smartphone, picking up a booklet in your meeting room or following it online.
The meals below – breakfast, lunch, dinner and snacks – are the foundation of Simple Start and are built from our Weight Watchers Power Foods. These nutritional powerhouses are satisfying and a PointsPlus® bargain. To start losing weight, all you have to do is eat!
These meals and snacks each have a PointsPlus value, but if you're following the Simple Start plan, you don't have to worry about numbers right now. Once you're finished with the starter plan, you can do one of two things:
If you’re following the Tracking technique, just add these meals to your Tracker and you’re good to go.
If you love Simple Start and want to continue to eat from a food list without tracking, then switch your technique to Simply Filling. As with Simple Start, on the Simply Filling plan you can eat Power Foods until you feel satisfied, no tracking required.
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