Ideally, runners remain in training to varying degrees throughout the year, cycling through training intensities in order to avoid over-training or injury. If a person is just starting out, they may begin training for this event as little as three to six months prior.

Starting out
Before taking on a new challenge like running, a person should consult their physician to ensure the training program is right for them. This is particularly true if the person has a heart condition or chronic illness, such as diabetes.

Once given the all clear, individuals can learn to run properly, through a running clinic. Some running clubs and stores, such as the Running Room, operate running clinics that teach new runners proper form and techniques for successfully running races. This can be a great way for a person to learn pacing, different forms of training, and to find running buddies to keep motivated.

In the absence of a running club, a person can find a friend or co-worker who runs and begin by trying a few light jogs. Testing the waters with a few shorter jogs will help a person determine whether running is right for them and whether they need some extra support.

Training with no previous experience
The first thing a new runner must consider is running form and stride. Proper form during running reduces impact and injury, while also serving to decrease the time it takes to run the distance. Focusing on posture, the new runner needs to assess that they are not leaning too far forward. Runners will want to make sure their steps are light, with a quick stride. One way for a new runner to get used to increasing their stride rate, or the number of strides per minute, is to count how many steps they take in a 30-second interval.  After that the runner will try to double that stride rate over the next few weeks. Pumping arms more quickly can lead the feet to a quicker pace.

Running Planet provides a four-week training schedule that allows the new runner to train for their first 3,000-meter race in a short period of time. They recommend also performing leg-conditioning workouts in conjunction with the running schedule, pairing one set of leg conditioning exercises with the easier runs.

Week 1
The first week of the Running Planet schedule starts with the runner easing into it by doing a 1 mile light run on day one, a 1.5 mile easy pace run on day two, and a 2 mile easy paced run on day three. Day four is a day of rest. On day five, the runner is to do 2 miles at an easy pace and then 2.5 miles on day six. The seventh day of the first week is another day of rest.

Week 2
The second week of the beginner’s schedule sees the runner picking up the intensity a little. On day one the runner will run 3 miles at an easy pace, but on day two they will run 1 mile at a moderate pace. Moderate pace means that they are running at a 7 out of 10 of perceived intensity, or 7 RPE. Day three reverts back to an easy pace for 3 miles, then a rest day on day four. Day 5 will require the runner to run 4 miles at an easy pace, then 2 miles at a moderate pace on day six. Day seven is another day of rest.

Week 3
The third week of the beginner runner’s schedule, as suggested by Running Planet, begins with a 5 mile run at an easy pace. Day two is a 3-mile run at the moderate pace, or RPE 7, while day three it’s suggested the runner do an easy 4 miles. On the fourth day, the schedule has the runner switching it up a little. On this day, the runner will run hard for 200 meters and then walk for 1 minute, repeating this sequence six times. A hard run should be a perceived exertion of nine, or 9 RPE. On the fifth day, the runner does 4 miles at an easy pace; the sixth day is 3 miles at a moderate pace and day seven is the lone rest day of the week.

Week 4
Week four is the final week of this schedule. On day one, the runner will run 6 miles at an easy pace, followed by 3 miles at a moderate pace on day two. Day three the runner will run 6 miles at an easy pace again. On day four the runner will have an intense run, performing 400-meter sprints at a hard pace of 9RPE, with two-minute breaks in between. This will be repeated four times. Day five requires a four-mile easy run, with day six being a 6 mile run at a moderate pace. Day seven is a rest day.

Relax and prepare
The runner may take a few days of rest before the big day, ensuring that they do not injure themselves just prior to the race. These rest days can be spent hydrating and fuelling, getting plenty of sleep.

References:
USA Track & Field: Cross Country
http://www.usatf.org/groups/CrossCountry/

Running Planet: Pre season training for 3,000 meter, 3,200 meter and two mile runners
http://www.runningplanet.com/training/pre-season-training-3000-3200-two-mile.html

Runner’s World: Stride right
http://www.runnersworld.com/article/0,7120,s6-238-267-268-14043-0,00.html

World Health Organization
The World Health Organization, WHO, has created a framework for what they believe is a comprehensive way of looking at workplace health and wellness. This model includes the following:

• Work-related physical and psychosocial risks
• Promotion and support of healthy behaviors
• Broader social and environmental determinants

The 2008 Seoul Declaration on Safety and Health at Work stresses that a safe and healthy work environment is a fundamental human right for individuals. Further, to the social justice aspects, WHO suggests that building a healthy workplace is also smart business practice. Healthier people are more productive workers, taking less sick time, less money and time lost related to workplace accidents, and fewer legal costs associated with workplace health and safety claims.

To this end, WHO defines a healthy workplace as “one in which workers and managers collaborate to use a continual improvement process to protect and promote the health, safety and well-being of all workers and the sustainability of the workplace,” addressing the physical, psychosocial, availability of health resources and participating in the community.

Where to start
While safety is a prominent concern in many workplaces, with a number of initiatives that address workplace safety, bullying and site hazards, it is important that employers do not fail to address the significance of health of employees. As waistlines continue to grow larger, the health costs associated with chronic diseases, such as diabetes and heart disease, continue to grow as well. Employers and managers can lead by example; however, employers, managers and employees alike can take steps to make a workplace healthier environment, improving the overall health of their organization and employees. There are a number of healthy workplace initiatives that a business can consider.

Form a team
Build relationships and foster teamwork by forming a team. Create baseball, ultimate Frisbee or dragon boat teams at your workplace. Join or start a league with other businesses in the area. Form a relay team for the local marathon, or walk for a charity. This will not only boost morale and increase cohesiveness of the employees, but it can also promote healthier physical lifestyle changes among your team.

Work with local gyms to offer discounted memberships
Contact local gyms to see if they are willing to offer group rates to subsidize employee memberships. Alternatively, see if they would like to partner in sending a yoga or aerobics instructor right to the workplace to offer classes at lunch periodically.

Start a lunchtime walking/running club
Discourage employees from working through the lunch hour and eating at their desks. Instead, start a walking or running club to encourage employees to get moving over their lunch hour — connecting with one another while in motion. Better yet, plan walking meetings where staff can work and walk at the same time throughout their day.

Nutrition and fitness tips
Use weekly notices, postings and staff meetings as mechanisms for providing staff with information on healthy choices. Dedicate part of a staff meeting to sharing ideas on healthy living, nutritious recipes and brainstorming with staff about what they need to make a healthier workplace. Employees might also welcome time with a dietician, nutritionist, specialist in ergonomics or fitness professional who could give them ideas on what to try or do differently.

Healthy minds
Create a wellness space within the building where employees can go to unwind and take a “mental health break.” This should be a dedicated and relaxing space where employees can go to sit in peace and take a break from the stresses of the job.

Engage employees
Like any change, modeling behaviors need to start at the top with good leadership. However, leaders can be found at all levels, and certainly employees can play a significant role in promoting health within the workplace. Form a healthy workplace committee that engages employees in coming up with their own strategies to promote healthful ideas at work.

References:
World Health Organization: Healthy workplaces: a global model for action on the occasion of the World Day for Health and Safety at Work
http://www.who.int/occupational_health/healthy_workplaces/en/index.html

University of Minnesota: Promoting a Healthy Workplace
http://www1.umn.edu/ohr/toolkit/healthywork/index.html

What is it?
Fermenting fruit, using a process that is very much like that used in making other vinegars, produces apple cider vinegar. Apples are crushed and allowed to ferment into an alcohol and later to acetic acid.  Producers then purify the vinegar to remove unsafe microorganisms. However, some producers suggest that the healing powers of apple cider vinegar lie in the non-pasteurized form. Supporters of non-pasteurized apple cider vinegar suggest that the gooey substance visible in non-pasteurized apple cider vinegar, known as the mother, a substance containing dead yeast and bacteria organisms, is what heals.

What are the claims?
Although apple cider vinegar has a long history of use in treating a variety of ailments throughout history, it became most popular in the 1950s due to the book Folk Medicine: A Vermont Doctor’s Guide to Good Health.

Today apple cider vinegar is suggested as a cure for yeast infections, warts and heartburn. It is touted as a weight loss supplement, a treatment to lower blood sugar levels in diabetics, as a treatment for high cholesterol and blood pressure, as well as cancer.

What does the evidence say?
Truthfully, the evidence regarding the benefits of apple cider vinegar is still mixed or insufficient to support the claims. While MayoClinic.com suggests there is insufficient evidence supporting the use of apple cider vinegar, there are some studies that have shown positive results in fat reduction and weight loss. However, in other areas such as cancer, there are more conflicting results. Where there is at least one study that reports it can prevent cancer, the other suggests it may cause bladder cancer.

An article published in “Bioscience, Biotechnology, and Biochemistry” in 2009, found that daily intake of the acetic acid from apple cider vinegar affected body weight, visceral fat area, body mass index, serum triglyceride levels and waist circumference. Apple cider vinegar may help a person feel fuller, increasing the person’s sense of satiety and may mitigate blood sugar levels after one eats a meal high in carbohydrates, according to the “European Journal of Clinical Nutrition.”
The University in Arizona performed a study in 2007, exploring the effect of apple cider vinegar on blood glucose levels. Their sample of 11 type-2 diabetics experienced a significantly lower morning blood glucose level if they took two tablespoons of apple cider vinegar before retiring for the night. Blood glucose levels decreased by 4 to 6 percent in this sample.
Potential dangers

The U.S. Food and Drug Administration has issued a number of recalls on apple cider vinegar products.  These recalls have been either due to the products containing ingredients that were not listed on the packaging or false advertising. One such recall performed by the FDA in 2007 occurred because the product contained undisclosed sibutramine, a supplement used for weight loss and as an appetite suppressant.

A study published in the “Journal of the American Dietetic Association” in 2005 demonstrated that apple cider vinegar supplements could lead to injury, after an adverse event was experienced by one of the participants in the study. They found that apple cider vinegar supplements sometimes contained questionable levels of apple cider vinegar, if they contained apple cider vinegar at all. This study also demonstrated that apple cider vinegar studied varied in both pH level and acidity level.

The bottom line
Apple cider vinegar may, in fact, be beneficial in lowering blood glucose levels and in aiding weight loss, as well as a number of the other treatments it is promoted as useful for. However, a person should always beware that tablets may or may not contain what they claim. If using the liquid form, dilute the vinegar with water. Finally, a person should always discuss the use of any supplement with their doctor prior to taking it. A doctor knowledgeable in their current health status and medications will be best suited to guide them regarding any potential interactions apple cider vinegar may have.

References:
European Journal of Clinical Nutrition: Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects
http://www.nature.com/ejcn/journal/v59/n9/abs/1602197a.html

MayoClinic.com: Apple cider vinegar for weight loss: Effective?
http://www.mayoclinic.com/health/apple-cider-vinegar-for-weight-loss/AN01816

Bioscience, Biotechnology, and Biochemistry: Vinegar intake reduces body weight
http://www.jstage.jst.go.jp/article/bbb/73/8/73_1837/_article

WebMD: Apple Cider Vinegar
http://www.webmd.com/diet/apple-cider-vinegar

U.S. Food and Drug Administration: Recall – Firm Press Release
http://www.fda.gov/Safety/Recalls/ArchiveRecalls/2007/ucm112259.htm

Journal of the American Dietetic Association: Esophageal injury by apple cider vinegar tablets and subsequent evaluation of products
http://www.ncbi.nlm.nih.gov/pubmed/15983536

What do we mean by juicing? We are talking about taking fresh, organic fruits and vegetables, removing the fiber with a juicer and having a nutritious juice as the result. Even though we need adequate fiber in our diet, when juicing is considered, it is for the nutritional value. Fresh juice has a tremendous amount of vitamins, minerals, and enzymes because it is not heated, and it goes directly into the system.

How can it do that? It is because the fiber has been removed, and the digestive time is extremely short. In fact, it is recommended that one chew juice because nutrients are absorbed into the body even through mucous membranes in the mouth.

Is this the only benefit from chewing juice?
Recent research has shown that adequately chewed food gives the body much more benefit than inadequately chewed food. Researchers discovered that tags, with instructions telling nutrients were to go, are attached if the food is chewed long enough. For example, if you have a problem with tennis elbow, the tags will direct nutrients to your elbow to assist your body in healing the problem. Without the tags, nutrients just go all over your body and not necessarily where they are needed.

This is a significant benefit of taking the time to chew one’s food long enough to do the job. Unfortunately, most people eat in a hurry, and their food is chewed only about 5-8 times. This includes those in school with 10 minutes or less to eat lunch between classes and no time to chew properly. This may be where we learn to “eat on the run.”

What are other benefits of juicing?
Because juiced fruits and vegetables have not been heated, nutrients remain intact. There are 3,000 enzymes that we need for nearly 30,000 reactions in our bodies, and enzymes are destroyed at temperatures of 120° or above. Vitamins are also lost when food is heated. However, food that is juiced retains all the vitamins, minerals and enzymes intact.

Another benefit is that juicing shortens the digestive process to minutes instead of hours because the juice is separated from the fiber. The juice goes directly into the system for immediate usage by the body. When one needs a boost, this is a terrific way to acquire it.

Although vegetables are healthy foods for the body, they take a while to be digested. Juicing vegetables allows the body to have immediate access to the nutrients. Particularly, if one is seeking to build up their health, this method of taking in nutrients can be the quickest route.

How can you lose weight with juicing?
Weight loss will, probably, be a natural benefit of adding juicing to your lifestyle. Vegetable and fruit juices are both low in calories and fat. Furthermore, because there is a boost to your energy level, you should be more active, which will burn more fat and aid in weight loss.

Many people are overweight due to toxins. Juicing can help with this problem, as well, because juices benefit the body by getting rid of these toxins. Juicing advocates report feeling better, more energized, and suffering fewer illnesses. These added benefits are more reasons for including juicing in one’s diet.

Should you mix fruits and vegetables together?
One well known juicing advocate, 89-year-old Jay Kordich, recommends not mixing fruit and vegetable juices. The one exception is apples. He says they can be added to vegetable juices, particularly carrot juice, for a tasty, nutritious drink. In addition, for most of his diets, he juices vegetables and eats fruits whole as this provides fiber as well as nutrients in his diet.

Mr. Kordich and his wife both are vegetarians who do juicing, drinking 2 glasses of fruit juice and 4 glasses of vegetable juice a day. Both have followed this regimen for over 30 years and claim this lifestyle is the cause of their robust health and Mr. Kordich’s long life.

Others who do juicing also feel that it is responsible for the great health they enjoy. Some juice about 50% of their diet, and others eat a totally raw food diet. Should everyone follow these examples to these extremes? Not necessarily.

Any changes to lifestyle need to be carefully considered by individuals. There are nutrients in meat that some need in their diet. The book “Eating for Your Blood Type” indicates that people with O positive blood need meat in their diet.

Many health advocates recommend that everyone consume at least 50% or more raw food in their diets, for optimum nutrition. Those who do so may find that they do not need to take supplements, because they get all their nutrition from their food. This is a benefit that can help offset the higher prices that one must pay for organic food.

Making changes in your lifestyle should be considered a serious decision that needs to be addressed. Make sure that you make changes slowly, giving your body time to adjust and also ensuring that these changes will bring you health benefits.

When one comes from a family with conditions or diseases, this could leave one prone to developing the same down the line. It does not mean one will undoubtedly deal with these problems, but it certainly increases the likelihood. How can these conditions be avoided? Lifestyle, especially diet, needs to be considered.

Here are some of the problems one could develop.

1. Diabetes
2. Gout
3. Arthritis
4. Heart disease

Even though one may be prone to developing certain problems or diseases, this does not mean that one should not take steps to avoid dealing with poor health. In developing a healthier lifestyle, many avoid having the same serious health issues of other family members.

How can family history be taken into account when developing a healthier lifestyle?

If diabetes runs in a family, an individual can take into consideration how their lifestyle compares to the diabetic family member. If the lifestyles are similar, areas that need to be changed need to be seriously considered. Diet can be improved by adding more fresh fruits and vegetables. Juicing might be included, and junk food eliminated. Getting more sleep might be needed, as well. Sometimes, simple changes can make a difference in outcome.

Outbreaks of gout can be caused by a diet, including too many foods with high purine levels. Cutting back or completely eliminating these foods from one’s diet can help prevent outbreaks and may even prevent gout entirely. Again, having a diet rich in fresh foods and juices can improve one’s health.

If a family member has mild arthritis or even a more severe form of arthritis, one might consider a vegan diet low in cholesterol. Even individuals with more aggressive forms of arthritis have been helped with diets devoid of animal and dairy products and low in fat. A diet that includes plenty of fresh fruits, vegetables and plenty of water, has proved beneficial.

We see the same theme of lots of fresh fruits and vegetables, small amounts of meat, less sugar and adequate water in the diet if one wants to avoid heart disease. This should help all of us realize how much diet plays a role in day to day health.

Will making these changes ensure that one will not have one or more of these problems?

No, it will not. However, if one of these diseases occurs, one may find that it is less severe and can be dealt with more successfully after adopting a healthier lifestyle. Everyone is different and responds differently to lifestyle as well as any treatments for conditions, as well. However, most will see positive results when taking steps to improve their overall health.

So, the question is “What will you do?” Will you take this information to heart? Will you make necessary changes in your lifestyle? You can decide now if you want a healthier life or not. The choice is always up to you.

Genetics

A person’s genetics are a large contributor to where they will carry their extra weight, according to MayoClinic.com. For some, it gathers in the midsection in the form of abdominal fat, while others carry their extra weight in their lower half. However, genetics do not have to rule a person’s fate. Good nutrition and exercise can help to curb the effects of a person’s genetic makeup.

Gender

Where a person tends to store fat is also affected by their gender. Men, for example, are more prone to developing dangerous belly fat, leading to a higher risk of health problems. In men, a waist circumference exceeding 40 inches increases their risk of health concerns related to abdominal fat, whereas in women, abdominal fat becomes increasingly problematic after 35 inches.

Age

As a person gets older, their body slows down and abdominal fat may increasingly become more difficult to lose. This occurs due to a slowing of the body’s metabolism that occurs with age. Again, age does not have to equal an increasing midsection, but it can contribute to one.

Lifestyle

There are a number of lifestyle choices that people make daily that can contribute to increased abdominal fat. This includes, not surprisingly, poor nutrition and a sedentary lifestyle. Excess calories and insufficient exercise are significant causes of belly fat that can be mitigated by making different choices.

Smoking cigarettes and consuming excessive amounts of alcohol also contributes to increased abdominal fat. The type of alcohol consumed, how much and how frequently, all play a role in whether a person gains additional weight around their middle.

Stress is another leading contributor to an ample belly. According to an article in Science Daily in 2000, cortisol levels in the body are found to be correlated with the amount of body fat stored in an individual abdominal region.

Risk factors beware

Despite being at a higher risk for abdominal fat, and thus all the health concerns related to it, a person is not doomed to a life spent unable to see their toes. The truth is, these are risk factors and risks can be mitigated. A person’s genes, their age, their individual cortisol levels, all contribute the risk, but all can be challenged with a healthy lifestyle.

The best way for a person to challenge their predisposition to belly fat is to live an active lifestyle, with plenty of exercise and a healthy diet. Forget attempts at spot reduction of the abdomen — thousands of crunches will not flatten the midsection, unless the healthy diet and regular exercise are also present. Harvard Health Publications suggests that people have a lot of control over whether their abdominal fat settles in for good. As little as 30 minutes of moderate intensity exercise per day and a bit of strength training can go a long way to decreasing the fat stored in a person’s midsection.

Belly fat can be targeted through consistently consuming less calories than are burned in daily activity, ensuring sufficient intake of fruits, vegetables, whole grains and lean proteins. Avoid processed foods, saturated fats, sodium and artificial sweeteners, instead focusing on natural, healthful menu items.

References:

Science Daily: Stress may cause excess abdominal fat in otherwise slender women, study conducted at Yale shows

http://www.sciencedaily.com/releases/2000/11/001120072314.htm

MayoClinic.com: Belly fat in men – why weight loss matters

http://www.mayoclinic.com/health/belly-fat/MC00054

MayoClinic.com: Belly fat in women – taking — and keeping — it off

http://www.mayoclinic.com/health/belly-fat/WO00128

Harvard Health Publications: Abdominal fat and what to do about it?

http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm

As with most exercises that involve lifting and resistance, there is a right way to execute the movements in order to avoid injury to muscles and joints. With kettlebells, the proper form is required from the onset.

A lifter should avoid simply bending down to grab the kettlebell and then standing up again. Rather, the individual should bend at the knees, squatting as if they are about to sit in a chair. Grasping the kettlebell handle with both hands, the lifter then holds their core muscles tight and slowly moves to an erect, standing position.

The swing

Kettle bells, like other resistance tools, are used to increase muscle strength and fitness levels. However, kettle bells have one major difference: they do not simply rely on the repetitive pushing and pulling actions of typical free weights. Instead, kettle bells allow the user to perform swinging, fluid movements, in addition to the regular push and pull movements used in the lifting of dumbbells. The theory being that kettle bells allow the user to perform functional exercises that mimic the movements of the real world.

The basic movement known as the swing is a ballistic move that is performed by starting with one or both hands wrapped around the handle of the kettle bell. With the kettle bell held down between the legs, the lifter uses an explosive movement of the hips in order to swing the kettlebell up to chest height, and then lowers it back down again between the knees. Tension should not remain constant throughout the swing. Rather, the individual should focus on tightening of the muscles at the top and bottom of the swing.

Different styles

There are several different styles of kettlebell lifting. These styles differ mainly in where the energy is placed during the execution of the swing, creating differences in the fluidity and the explosiveness of the movement. In either style, the focus of the lifter is on maintaining a tight core and moving the hips through the swing.

The classic, or Girevoy, style relies on fluid movement. The kettlebell is brought down between the legs, swinging upward and then down again using a smooth, repetitive movement. The breath of the lifter is paired with the movements. As the kettlebell is brought down between the legs and the lungs are naturally compressed, the lifter exhales, inhaling as the kettlebell is lifted to the chest.

The hard, or fitness, style of kettlebell swings differs in that it relies on explosive movements rather than fluid ones. The lifter inhales as the kettle bell is in the lowered position, exhaling with force as the kettlebell is lifted to chest height. The lifter focuses on putting all of his energy into the upward swing, holding his core tight at all times. The kettlebell should be moved aggressively, but controlled. This will allow the lifter to pull aggressively back towards his groin, or “attack the zipper,” without risk of injury.

Benefits of the swing

The kettlebell swing promotes functional movements, or ballistic movements, that one might see in their everyday life. The Journal of the American Chiropractic Association reported in 2011 that kettlebells provide a higher intensity workout than dumbbells, leading to a higher calorie burn. This may produce results more quickly, providing incentive for frequent and consistent use.

Of course, lifters may also incorporate kettlebells as they would regular dumbbells into their strength training routine. Kettlebells can be substituted for dumbbells in performing regular free weight exercises, such as squats, lunges, shoulder presses, bicep curls and more.

References:

ACE: ACE study reveals kettlebells provide powerful workout in short amount of time

http://www.acefitness.org/pressroom/528/ace-study-reveals-kettlebells-provide-powerful/

Robertson Training Systems: Mastering the kettlebell swing

http://robertsontrainingsystems.com/blog/mastering-the-kettlebell-swing/

Kettlebellworks.com: Swing

http://www.kettlebellworks.com/swings.html

Winter weight

Some people notice that their motivation to get out and be active is significantly decreased in the winter months, primarily due to the decreasing daylight hours and bitter cold. As the sedentary months of winter progress, the metabolism slows, creating the perfect storm for weight gain.

Prevention

It goes without saying that the best way to get beach ready is to stay beach ready. That is, it helps if a person can find ways to remain active or increase their activity over the cold winter months. There are a variety of convenient home workouts on the market, as well as compact fitness equipment designed to allow people to burn calories without all the clutter of a large home gym. If there is no equipment at home and the person is on a tight budget, many arenas and malls offer indoor walking programs. There is also the option of bundling up and hitting the cross-country ski trails or simply going for a brisk walk.

If a person has gained weight in spite of their best efforts, or they have succumbed to the winter blahs, all hope is not lost. With a little diligence and a lot of willpower, a beach body can still be had.

Clean out the cupboards

First things first – clean out the cupboards. If a person’s kitchen is stocked full of goodies, it will be much harder to resist temptation. Go shopping, ensuring that the cart is filled with plenty of fruits, vegetables and lean proteins. Shop mostly around the outer edges of the grocery store, choosing fresh foods with few preservatives.

Make a plan

Set realistic goals and find one’s own inner motivation, suggests MayoClinic.com. A person can write these goals and motivations down somewhere accessible as a reminder to look back on and keep them on track.

The best way to achieve any goal is to plan for success, determining the desired outcome and deciding in advance how best to attain it. Develop a meal plan that cuts a reasonable amount of calories per day, creating a caloric deficit to promote weight loss. According to MayoClinic.com, a person requires a deficit of 500 to 1,000 calories each day in order to lose one to two pounds per week. This deficit does not have to come solely through cutting out favorite foods; it may also occur from increasing activity levels. In fact, it is healthiest to create this caloric deficit through a combination of healthy food choices and an increase in exercise. A person should never plan to eat less than 1200 calories per day, as sufficient nutrition is required to function, particularly if the individual is exercising regularly.

Make healthy meals in advance

By preparing nutritious meals ahead of time, it is easier to avoid falling prey to the clutchesof fast-food restaurants or takeout. Prepare a large batch of healthy food on a Sunday evening, partitioning into plastic containers that are easy to grab on the go throughout the week. Freeze healthy homemade microwave dinners in order to avoid the temptation of grabbing a sodium and trans-fat filled pre-packaged meal from the frozen food isle. A person may also cut up vegetables for a few days’ worth of snacks, making it easier to choose a serving of vegetables over a bag of chips when tired, hungry and short on time.

Incorporate strength training

A toned, muscular body will look and feel better at any weight. Strength training helps reshape the look of the body, lifting and tightening to give it a more beach-worthy appearance. Cardio may help to burn excess calories, but strength training transforms. Not only that, but strength training helps a person’s body become more efficient at burning calories throughout the day, increasing the likelihood of obtaining the trim physique everyone desires.

The last two weeks

The last two weeks before the swimsuit is hauled out is not the time to try to lose 50 pounds, however, this can be the time were nutrition is tightened up, and efforts should be directed at decreasing unwanted bloating. Lose the soft drinks, salty foods and preservatives. All of these artificial foods contribute to bloating and can make a person appear bigger than they are. Drink a lot of water, at least eight glasses per day in order to flush out toxins, while eating small, nutritious meals to improve digestion.

References:

Fitness Magazine: Get your best beach body ever in 21 days

http://www.fitnessmagazine.com/workout/lose-weight/bikini-season/get-your-best-beach-body-ever-in-21-days/

Self Magazine: Fact or fiction – you can get bikini-ready in 2 weeks time

http://www.self.com/health/blogs/healthyself/2011/05/fact-or-fiction-you-can-get-yo.html

MayoClinic.com: Weight loss – 6 strategies for success

http://www.mayoclinic.com/health/weight-loss/HQ01625

Garbage in, garbage out
Anyone who has scheduled their long run after a day of binging on fast food and alcohol can attest to the impact that eating garbage or junk food has on their performance. Eating clean, that is consuming lean proteins and whole-grain carbohydrates with few preservatives, is essential while training. Eating clean, and including a wide variety of fruits and vegetables, provides runners with an excellent nutritional foundation to fuel grueling workouts.

Get sufficient vitamins
Distance runners have differing vitamin and nutrient requirements than the average Joe. This includes a higher requirement for vitamins, such as vitamin C according to the American Dietetic Association. Distance athletes should consume between 100 to 1,000 mg of vitamin C daily. The addition of a well-rounded multivitamin is also a good strategy to avoid nutrient deficiencies when runners put their bodies through the rigorous demands of training.

Carbohydrates
High protein diets may be all the rage in the world of fad dieting, but this approach to nutrition is not advisable for individuals who are looking to train for a marathon. Low-carbohydrate diets may be fine for weight loss, but runner’s need more than protein and fat to sustain their energy. Carbohydrates are converted quickly and easily into energy by the body, allowing for quick replacement of energy stores. Carbohydrates are turned rapidly into glucose, or glycogen, for energy – a resource marathon runners quickly deplete during a long run. Some runners refer to the depleted state as “bonking,” a state of glycogen depletion that drastically affects performance.

Excellent sources of carbohydrates include pastas, cereals, whole grain breads, quinoa, sweet potato, baked potato and rice. Carbohydrate-loading meals are often balanced with a serving of lean protein, such as salmon. The omega-3 fatty acids in salmon or tuna help to fend off aches and pains in the joints and muscles of runners, making these cold-water fish an excellent choice at least once per week.

When preparing for a long run, and particularly before race day, many experienced runners will embark on a process called carb-loading. This involves eating large amounts of carbohydrates to ensure sufficient glycogen is stored in the muscles and red blood cells to sustain the runner through their long run. Additionally, runners may take a package of carbohydrate gel along for longer runs to replenish glycogen stores mid-run.

Pre-race nutrition
Timing of the pre-race meal will require a bit of trial and error on the part of the runner. While some runners tolerate a meal before running well, others will find that it prompts cramping and a mid-race bathroom break. Many runners find that the last big meal prior to the race is best-timed two to four hours in advance.

Post-run nutrition
Within two hours of finishing a long run or race, it is important to replenish glycogen stores and maintain proper nutrition. A good rule of thumb is for runners to combine 4 grams of carbohydrates for every 1-gram of protein. This can be found in a protein bar or pre-mixed recovery drink. If a person does not have access to a pre-mixed recover drink, an effective alternative is chocolate milk. Runners may also snack on yogurt; combine a tablespoon of peanut butter with their favorite fruit, like an apple or banana, or nosh on a peanut butter sandwich.

Hydration
Hydration is one of the most important aspects a runner must. Dehydration can lead to devastating consequences for a runner, possibly leading to dizziness, fatigue, confusion, stroke or heart failure.

Hydration during a long run should come in the form of an electrolyte replacement beverage. If a runner prefers, electrolyte beverages can be purchased pre-made, or they can be made at home by adding salt and a bit of honey to their water. The ideal electrolyte replacement drink will combine 100 to 110 milligrams of sodium and 38 milligrams of potassium for every 8 ounces of water.

It is advisable for distance runners to consume 17 to 20 ounces of water two or three hours in advance of a run, and 5 and 12 oz of fluid every 15 minutes during exercise. If a runner is consuming gels and electrolyte replacements throughout their run, plain water may be consumed. However, if no gels or supplements are used it is preferable for a runner to stick to electrolyte replacement beverages when completing a lengthy run.

References:
Today’s Dietitian: Marathon fuelling – runners need proper nutrition and hydration for the 26.2-mile stretch
http://www.todaysdietitian.com/newarchives/030810p36.shtml

Runner Girl: Nutrition http://www.runnergirl.com/nutrition.shtml

Cool Running: Nutrition http://www.coolrunning.com/engine/2/nutrition/index.shtml

Active.com: Best race foods for runners http://www.active.com/nutrition/Articles/Best-Race-Foods-for-Runners.htm

Another popular detox program is the Martha’s Vineyard Diet Detox, as detailed in the book by Roni DeLuz, “21 Pounds in 21 Days: the Martha’s Vineyard Diet Detox.” This detox lasts for 21 days, as it is based on the premise that it takes 21 days to rid the body of toxins. This detox permits the consumption of fruit and vegetable juices, purees, vegetable broths and herbal teas. There are a number of supplements taken with this program, including vitamins, digestive enzymes and select herbs to aid detoxification.

Out of the popularity and success of these two detoxification programs have emerged an unending number of “raw food” diets and supplements claiming to detoxify the body and promote optimal health.

Poor nutrition
What the advertisements for the Master Cleanse and Martha’s Vineyard Diet Detox do not tell the public is that following a detoxification program such as theirs can be harmful to a person’s health – even deadly.

Detox diets severely restrict food and caloric intake, resulting in a paucity of nutrients available to sustain the body. Some detox programs allow for no solid foods whatsoever, as is the case with the Master Cleanse. The removal of solid foods removes a lot of essential nutrients, vitamins and amino acids from a person’s diet.

With no solid food, the diet’s creators posit that the body will work to eliminate toxins. However, MayoClinic.com reports that there is very little evidence to support that detox diets work to remove toxins from the body.

Poor health outcomes
Nutrient deficiencies can lead to a number of adverse health outcomes. In the early stages of malnutrition, the University of Maryland Medical Center reports that symptoms may include fatigue, dizziness and weight loss.

Depending on which nutrient deficiencies are developed, an individual may begin to lose hair, experience muscle breakdown, difficulties concentrating and decreased recall. A deficiency in B vitamins, for example, affects the central nervous system. A person may develop anemia, experience neuropathy, or damaged nerves, heart problems, cardiac arrhythmia, brain damage and even death.

Those following drastic, starvation-based diets of any kind are also at a higher risk of depression and eating disorders. These diets can be addicting and may affect a person’s body image, self-esteem and overall mental health.

The skinny
Detox diets are poorly supported in the evidence and amount to little more than a starvation diet. Prior to embarking on any detoxification program, it is important for a person to seek the opinion of a qualified physician who is familiar with their individual health status.

References
MSNBC: Experts warn of detox diet dangers

http://www.msnbc.msn.com/id/18595886/ns/health-diet_and_nutrition/t/experts-warn-detox-diet-dangers/#.T5tNDcXrSSo

Huffington Post: Hidden dangers of detox diets

http://www.thatsfit.com/2009/12/03/detox-diet-dangers/

University of Maryland Medical Center: Malnutrition — symptoms

http://www.umm.edu/ency/article/000404sym.htm

TeensHealth.org: What is a detox diet?

http://teenshealth.org/teen/food_fitness/dieting/detox_diets.html

MayoClinic.com: Do detox diets offer any health benefits?

http://www.mayoclinic.com/health/detox-diets/AN01334

Martha’s Vineyard Detox Diet