Juice Frauds: What's Really in Your Juice...

100 Percent Fruit Juice ?  The term "100 percent fruit juice" sounds innocent and wholesome, right? Sure - but you have to know what you're looking for. The good news is that 100 percent fruit juice is made purely from the juices of real fruits. And that means you're getting all the antioxidants and vitamins from fruit in one powerful punch. (One study published in the American Journal of Health Promotion even found that kids who drank more than 6 ounces of 100 percent juice had more nutritious diets than their peers.) But there are a few problems with 100 percent real fruit juice: you get way more sugar and calories, for starters. Your glass of 100 percent fruit juice has about twice the amount of calories as a piece of fruit; so, if you're drinking a glass of orange juice, you're getting the caloric equivalent of two to three oranges. And you're not getting the full amount of fiber from 100 percent fruit juice either, as it's stripped away when the juice is processed.

Late-Night Snack Cravings: Where Do They Come From? 

When the Sun Goes Down, the Cravings Pop Up!
Chances are, at one point or another, you've found yourself wrestling with junk-food cravings once the sun goes down. Researchers set out to determine what causes this phenomenon, and the findings are very interesting. A person's internal clock (a.k.a. circadian system) actually increases both overall hunger and specific cravings for sweet, starchy, and salty foods in the evening. It also makes us more likely to skip breakfast and have a big dinner... which is apparently what Sumo wrestlers do to gain weight! Another factor? Artificial light often means we stay up later, leaving us vulnerable to those physiological cravings. And since our bodies store more energy (read: calories) in the evening than they do in the daytime, feeding the night cravings is tied to weight gain. Eeeks! So how do we fight our mean ol' circadian clocks? One doctor from the study suggests the following to sidestep those cravings and avoid weight gain: Eat larger, higher-calorie meals early in the day, and keep dinner lighter and lower in calories. Then turn off the lights, and get plenty of sleep!

Race Day Count Down - What to Eat....

15 days until the Soldier Field 10 miler!  I am even narrowing down what to eat before the race.  I am about to do my final “long” run before race day and last night Bob made me a wonderful pasta dinner!  Yes, pasta!  I still can’t get away from a little carbs the night before a race.  I had  beautiful jumbo shrimp, lots of asparagus, tomatoes, shallots, garlic, red bell pepper, herbs and spices in a reduced white wine sauce over  a cup of whole wheat pasta!  YUM!

Until Monday - Keep thinking veggies and protein!

Fava Beans...

Also called broad or horse beans, these are buttery legumes can be a chore to prep.  You have to break through two layers before you reach the edible part.  But, they are well worth the effort!  I call it a labor of love.  Packed with magnesium, phosphorous and iron, fava beans are also a great source of plant-based protein (13 grams per serving).  Although they are available canned, fresh is best both in texture and flavor!

1 cup serving (blanched) = 187 calories, <1g 13g="" 212mg="" 3mg="" 73mg="" 9g="" fat="" fiber="" i="" iron.="" magnesium="" phosphorus="" protein="">

Single-Arm Dumbbell Rows....

A new arm move I am starting - great for that annoying bra bulge!

Grab a 15- to 25-pound dumbbell in one hand. Stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front of you for balance.

Draw the weight up toward chest by bending left elbow straight up toward the ceiling. Make sure to keep shoulder blades down and together and core engaged the entire time. Do 10 reps on each side.