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Features from Our Dietitian Dietitian Consult

Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.

I don't know about you, but I get a craving for something sweet almost every day. While ...

If you ask anyone who knows me what my favorite food is, most would answer the same thing: ...

Smoothies are an easy and refreshing way to get a few servings of fruit - and sometimes ...

While summertime is a time of staying fit to look good in tank tops, dresses and bathing ...

Lime Scallop Pasta

Delicate angel hair pasta with baby spinach, scallops and a touch of red pepper and lime is scrumptious.

lime-scallop-pasta

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Turkey Noodle Soup

Warm, comforting and best of all - quick and easy! This recipe is a great way to use leftover turkey or chicken. Try adding your own veggie ...

turkey-noodle-soup

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Chicken Veggie Soup

A classic comfort food - you'll love every last bite. Warm up on a chilly day with this superb soup.

chicken-veggie-soup

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Tortilla Triangles

Having an informal get together? This appetizer is perfect for kid's parties, sporting events or poker night! Everyone is sure to like them.

tortilla-triangles

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Black And Blue Cobbler

Slow-cookers work well for dessert too - just layer the ingredients and let the magic happen!

black-and-blue-cobbler

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Healthy Recipes - Diet.com

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Overview

The aim:

Cutting high cholesterol.

The claim:

Youll lower your bad LDL cholesterol by 8 to 10 percent in six weeks.

The theory:

Created by the National Institutes of Healths National Cholesterol Education Program, the Therapeutic Lifestyle Changes Diet (TLC) is endorsed by the American Heart Association as a heart-healthy regimen that can reduce the risk of cardiovascular disease. The key is cutting back sharply on fat, particularly saturated fat. Saturated fat (think fatty meat, whole-milk dairy and fried foods) bumps up bad cholesterol, which increases the risk of heart attack and stroke. That, along with strictly limiting daily dietary cholesterol intake and getting more fiber, can help people manage high cholesterol, often without medication.

These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide.

TLC Diet ranked #2 in Best Diets Overall. 38 diets were evaluated with input from a panel of health experts. See how we rank diets here.

TLC Diet is ranked:

Weight Loss Short-Term

3.2

Weight Loss Long-Term

2.8

Start by choosing your target calorie level. If your only concern is lowering LDL, the goal is 2,500 per day for men and 1,800 for women. Need to shed pounds, too? Shoot for 1,600 (men) or 1,200 (women). Then cut saturated fat to less than 7 percent of daily calories, which means eating less high-fat dairy, like butter, and ditching fatty meats like salami. And consume no more than 200 milligrams of dietary cholesterol a day the amount in about 2 ounces of cheese. If after six weeks your LDL cholesterol hasnt dropped by about 8 to 10 percent, add in 2 grams of plant stanols or sterols and 10 to 25 grams of soluble fiber each day. (Soluble fiber and plant stanols and sterols help block the absorption of cholesterol from the digestive tract, which helps lower LDL. Stanols and sterols are found in vegetable oils and certain types of margarine, and are available as supplements, too.) On TLC, youll be eating lots of fruits, vegetables, whole grains, low-fat or nonfat dairy products, fish and skin-off poultry. Exactly how you meet these guidelines is up to you, though sample meal plans are available.

[Also consider the Ornish diet, which ranks #1 in Best Heart-Healthy Diets.]

Each day, youll keep meat to a minimum (no more than 5 ounces, and stick to skinless chicken and turkey or fish); eat 2 to 3 servings of low-fat or nonfat dairy; enjoy fruits (up to 4 servings) and vegetable (3 to 5); and have 6 to 11 servings of bread, cereal, rice, pasta or other grains.

Meat lovers can craft a roast beef sandwich with leafy greens and a tomato. Add a half cup of pasta salad with a quarter cup of mixed vegetables and an apple for a balanced lunch. (Getty Images)

Need a snack? Try popcorn but stick to two cups cooked with canola oil. (Getty Images)

One cup of oatmeal is a delicious, heart-healthy way to start your morning. Add apple slices or your favorite fruit to sweeten. (Getty Images)

Eggs are fine for breakfast, but limit yourself to two yolks per week on this cholesterol-friendly diet. (Egg whites and substitutes arent limited.) (Getty Images)

Skinless poultry is a great way to add protein to your lunch salad or dinner plate. Just remember not to eat more than five ounces per day. Consider substituting a quarter cup of cooked dry beans or peas for one ounce of meat. (Getty Images)

Leafy greens, cooked or raw vegetables and raw vegetable juices are great ways to get your required three to five servings of vegetables each day. Incorporate squash into your soups or make a radish salad. The choice is yours. (Getty Images)

Dont shy away from healthy whole grains like English muffins for breakfast if thats what you crave. The TLC Diet calls for six servings of bread, cereals, pasta, rice and other grains each day. Just remember to limit yourself to one teaspoon of soft margarine. (Getty Images)

Meat lovers can craft a roast beef sandwich with leafy greens and a tomato. Add a half cup of pasta salad with a quarter cup of mixed vegetables and an apple for a balanced lunch. (Getty Images)

Need a snack? Try popcorn but stick to two cups cooked with canola oil. (Getty Images)

One cup of oatmeal is a delicious, heart-healthy way to start your morning. Add apple slices or your favorite fruit to sweeten. (Getty Images)

Eggs are fine for breakfast, but limit yourself to two yolks per week on this cholesterol-friendly diet. (Egg whites and substitutes arent limited.) (Getty Images)

Skinless poultry is a great way to add protein to your lunch salad or dinner plate. Just remember not to eat more than five ounces per day. Consider substituting a quarter cup of cooked dry beans or peas for one ounce of meat. (Getty Images)

Leafy greens, cooked or raw vegetables and raw vegetable juices are great ways to get your required three to five servings of vegetables each day. Incorporate squash into your soups or make a radish salad. The choice is yours. (Getty Images)

Dont shy away from healthy whole grains like English muffins for breakfast if thats what you crave. The TLC Diet calls for six servings of bread, cereals, pasta, rice and other grains each day. Just remember to limit yourself to one teaspoon of soft margarine. (Getty Images)

Other than your grocery bill, which should be no higher than usual, there are no expenses.

Unclear, since the TLC diet was designed to improve cholesterol levels, not for weight loss. But research suggests that in general, low-fat diets tend to promote weight loss.

Depends on your knack for tracking what you eat. Its up to you, for example, to ensure that no more than 7 percent of your daily calories come from saturated fat, and that you dont exceed 200 mg. of daily cholesterol from food.

Convenience. The TLC diet takes work and a certain aptitude for reading nutrition labels. And aside from an 80-page manual available onlinecalled Your Guide To Lowering Your Cholesterol With TLCthere are few resources to help you along.

Recipes. The manual contains a few suggested meal plans, but no recipes.

Eating out. Allowed, but youll have to decipher which menu choices are lowest in saturated fat and cholesterol. Smartest are steamed, broiled, baked, roasted or poached entrees. Dont be afraid to make special requests; for example, swap fries for a salad, and get the dressing on the side.

Alcohol. Because alcohol can raise triglycerides a fatty substance thats been linked to heart disease moderation is key. That means a-drink-a-day max for women and two for men.

Timesavers. None.

Extras. Included in the NCEPs "Your Guide To Lowering Your Cholesterol With TLC" are dining-out tips, a few sample menusand primers on why cholesterol matters.

Fullness. Nutrition experts emphasize the importance of satiety, the satisfied feeling that youve had enough. Hunger shouldnt be a problem on the TLC diet. Youll be eating lots of fiber-packed fruits and veggies, which quell hunger.

Taste. How much will you miss butter, fast food and creamy sauce? If you like your food greasy or have a sweet tooth, the TLC diet may not make you salivate. But a little lemon and spices can make a seemingly bland chicken breast delicious. For dessert, nonfat frozen yogurt, low-fat sorbet and Popsicles are all in-bounds.

Developed by the National Institutes of Health, the Therapeutic Lifestyle Changes (TLC) diet is a healthy choice, panelists agreed. Doling out all 5s and 4s, experts approved of the fiber and calcium it generously provides as well as the saturated fat it doesnt.

The program calls for at least 30 minutes of moderate-intensity exercise likebrisk walking most or all days of the week. Being physically active lowers your risk of heart disease and diabetes, helps keep weight off and increases your energy level.

Read more:
TLC Diet: What To Know | US News Best Diets

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How To Lose Weight | How to lose weight | body+soul

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As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and lose weight. A 150-pound person will burn approximately 100 calories per mile when running. If you're hoping to use running to lose weight, here's some advice on how to be successful.

If you want to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume.

To lose a pound, you have to burn, through exercise or life functions, about 3,500 calories. So you'll need to combine running with a healthy diet. Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.

One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight or hit a weight loss wall, despite their regular training.

One way to prevent "stealth calorie" consumption or mindless eating is to write everything you're eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you'll think twice before putting that chocolate-covered donut in your mouth.

Get more tips on how to avoid overeating by controlling your portion sizes.

More: 5 Smart Eating Rules for Runners Best Foods for Runners Healthy Snacks for Runners Six Simple Changes for Healthy Diet

Sticking to a training schedule is a simple way to stay motivated to run.

You'll know exactly what you need to do every day and each run builds on the next, so it's much harder to postpone or skip workouts. Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly. If you're new to running, here are beginner training schedules to check out:

4 Weeks to Run One Mile - for those brand-new to running 3 Weeks to a 30-Minute Running Habit - for beginners who can run for a minute 4 Weeks to Run Two Miles - for beginners who can run at least a half mile 5K Run/Walk Training Schedule - for beginners who can run for 5 minutes at a time 5K Beginner Runner Training Schedule - for beginners who can run at least one mile More Training Schedules- if none of the above schedules work for you

If you don't want to follow a schedule, you still need to have some consistency with your running because you won't lose weight by running once a week. It's best to get some activity every day, but if that's not possible, try to shoot for at least 3-4 times per week.

If you find that your motivation to run is suffering, follow these tips to get inspired.

More: Make Running a Priority Top Excuses for Not Running and How to Beat Them How to Start a Running Habit

Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You'll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.

Speed Workouts:

Get more tips on how to boost your metabolismand how to burn more calories during your runs.

If you're running regularly and you're training for a long-distance event, proper nutrition is especially critical for your performance. Skipping meals doesn't allow you to train with adequately fueled muscles. You shouldn't skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery.

Here are some common questions from runners who want to lose weight by running:

Original post:
5 Key Strategies for Running to Lose Weight - Verywell

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Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. But how can it help you lose weight?

Practicing any type of yoga will build strength, but studies show that yoga does not raise your heart rate enough to make it the only form of exercise you need to shed pounds.

In order to lose weight, you must eat healthily and burn calories by doing exercise that raises your heart rate on a regular basis. More vigorous yoga styles can provide a better workout than gentle yoga, but if weight loss is your primary goal, you will want to combine yoga with running, walking, or any other aerobic exercise that you enjoy. Still, yoga can play an important role in a weight loss program.

While losing weight can be simplified to a calories in vs. calories out equation, a lot more goes into successfully changing your habits to make healthier choices second nature. Yoga helps by bringing you better in tune with your body, improving your self-image and sense of well-being. Reducing stress and thereby stress eating is another way that yoga can support weight loss. By encouraging a healthy lifestyle, consistent yoga practice makes it more likely that you'll be able to maintain your weight loss.

Perhaps most significantly, yoga's emphasis on listening to your body first and foremost can be a sea change for people who have struggled to shed pounds in the past. Yoga has an important role to play in a holistic approach to weight loss.

If you've never done yoga before, be sure to start with beginner level classes.

You'll burn the most calories in athletic vinyasaclasses. These styles usually start with a fast-paced series of poses called sun salutations, followed by a flow of standing poses which will keep you moving. Once you are warmed up, deeper stretches and backbends are introduced. Vinyasa includes many popular, sweaty yoga styles, such as:

Ashtanga yoga is a very vigorous style of practice and its practitioners are among the most dedicated of yogis. Beginners are often encouraged to sign up for a series of classes, which will help with motivation. Since Ashtanga follows the same series of poses each time, once you learn the sequence, you can practice anytime at home or join a Mysore-style group, in which there is a teacher present but each student goes at their own pace.

Power yoga is extremely popular at gyms and health clubs, though it is widely available at dedicated yoga studios as well. Power yoga is based on building the heat and intensity of Ashtanga while dispensing with fixed series of poses.

Vinyasa yoga done in a hot room ups the ante by guaranteeing youll sweat buckets. Be aware that Bikram and hot yoga are not synonymous. Bikram is a pioneering style of hot yoga, which includes a set series of poses and, indeed, a script developed by founder Bikram Choudhury. These days, there are many other styles of hot yoga that make use of the hot room but not the Bikram series.

Gentle yoga, while burning fewer calories, is still a great way to nurture and care for your body.

You can also do yoga at home on the days you cant make a class. Online yoga video websites make it easy to practice in your own living room.To maximize yoga's benefits, it's great to do a little bit each day.Starting a home meditation practiceis another. Yoga's benefits are both mental and physical, making it an integral part of many successful weight loss regimes.

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How Yoga Can Help You Lose Weight - Verywell

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There IS a class for everyone. Find yours. Inspire your mind and transform your body with classes and workouts taught by instructors devoted to make it the very best hour of your day.

Led by amazing instructors, our classes offer community, energy, and motivation to create a transformative experience and help deliver fitness results. And now, you can enjoy all your favorite workouts from, cardio and dance (Cycle, Zumba or UJam) to strength training, conditioning and yoga, all thoughtfully designed to get and keep you moving towards your best self. Best of all, classes are included in your membership!

*Specialty classes and class reservations are available for an additional fee.

Our Philosophy

Our goal for classes is quite simple. Our goal is after each class you can declare it was the Best. Class. Ever. We are committed to make every day fitness an exciting experience with extraordinary results.

This means you get the workout you want, and have a great time with great people along the way. It feels like magic, and it is the secret sauce to a turning a great day into an incredible day.

Our Programs

We believe that you should be able to find the class you want, when you want it. Whether your goal today is to get started, transform your body or achieve a fierce fitness goal, there is a class for you. We believe in the power of GX classes to help deliver fitness results to all members regardless of skill level, fitness level or age. Our classes combine world-class program design, straightforward fun, memorable workouts and a passionate and inclusive community to keep you moving. We provide a variety of classes across disciplines as an ideal movement mix to keep you engaged and progressing toward your goals.

Our Instructors

We believe that fitness instructors and coaches are a special breed of people--inspired leaders really--ready and waiting to train and empower the world to their greatness. Our workouts and programs are awesome, but our instructors are downright amazing. They are dedicated and truly care about your class experience and personal results. We foster communities and design the environment to be a passionate positive experience. Regardless of the discipline, each instructor is committed to bring the studio to life with a great workout, inspired music and just the right motivation to help bring out the best in you.

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Fitness Classes | Group X Training, Fitness Class

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Amy lost 116 lbs in 13 months.

That might sound like a big, daunting number. Amy certainly felt that way once.She had no idea how to go about losing weight, had tried and failed before, going in half heartedly:

I would cut my portions or eat salads for a week but I really didt have the information to lose weight in a healthy way. I also thought I had to be perfect. If I ate a cookie, or if I missed a workout I just gave up.

In the quest to get healthy, sometimes its simply about finding a way to go workout when the situation isnt perfect(its too hot, its too cold, youre tired, youre busy) or eat right when we really dont want to.

Amys path forward embraced the realistic, sometimes reluctant heroism of heroes like Deadpool orWolverine.

It isnt ever going to be perfect no one is perfect. The way I eat today isnt perfect but its a helluva lot better than the way I used to eat. I tried things, and some of them worked and some didnt so I kept what worked and changed what didnt until I got to something that worked and I could live with for the rest of my life. Dont be afraid to try, you can always make changes as you go. In fact, if you never have to make any changes, you are probably doing something wrong.

Lets learn a little bit more about how Amy lost the weight, got in shape, and transformed her life in the process.

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Nerd Fitness: Helping You Lose Weight, Get Stronger, Live ...

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What about fitness?

Biologists use the word fitness to describe how good a particular genotype is at leaving offspring in the next generation relative to how good other genotypes are at it. So if brown beetles consistently leave more offspring than green beetles because of their color, you'd say that the brown beetles had a higher fitness.

Of course, fitness is a relative thing. A genotype's fitness depends on the environment in which the organism lives. The fittest genotype during an ice age, for example, is probably not the fittest genotype once the ice age is over.

Fitness is a handy concept because it lumps everything that matters to natural selection (survival, mate-finding, reproduction) into one idea. The fittest individual is not necessarily the strongest, fastest, or biggest. A genotype's fitness includes its ability to survive, find a mate, produce offspring and ultimately leave its genes in the next generation.

It might be tempting to think of natural selection acting exclusively on survival ability but, as the concept of fitness shows, that's only half the story. When natural selection acts on mate-finding and reproductive behavior, biologists call it sexual selection.

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What about fitness? - Understanding Evolution

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Home Fitness

Definition

noun

(1) (biology) A biological condition in which a competing variant is increasing in frequency relative to other competing variants in a population.

(2) A relative measure of reproductive success of an organism in passing its genes to the next generation.

(3) The relative ability of an individual (or population) to survive, reproduce and propagate genes in an environment.

(4) The state or quality of being fit, e.g. physically or mentally; being in shape, good health or well-being.

(5) The capability to perform a function.

(6) The ability of an organism to survive and reproduce in its enviornment.

Supplement

In biology, Darwinian fitness or simply fitness of a biological trait describes how successful an organism has been at passing on its genes. The more likely that an individual is able to survive and live longer to reproduce, the higher is the fitness of that individual.

There are two ways through which fitness can be measured:

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Fitness - Biology-Online Dictionary

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