GETTING STRONGER, LIVING BETTER Adding strength training to your life can invite a myriad of health benefits, ranging from a healthier heart to a sunnier outlook.
dancing. Indeed, our bodies know what’s good for them. These days, research seems to uncover a new, breathtaking ben efit of exercise for our health almost daily, whether muscles functioning, supporting all the activities of it’s helping us live longer, sleep better, weigh less or our daily lives. And their longevity-boosting
GETTING STRONGER, LIVING BETTER Adding strength training to your life can invite a myriad of health benefits, ranging from a healthier heart to a sunnier outlook.
EATING FOR
STRENGTH
Why Stronger Is Better • How to Eat Protein Now
The Perfect Foods • Stay Strong for Life
EATING FOR
STRENGTH
Why Stronger Is Better • How to Eat Protein Now
The Perfect Foods• Stay Strong for Life
Contents
Getting Stronger, Living Better
CHAPTER ONE
Foods That Fuel
Principles of Strength Powered by Plants Best Foods for Strength Maximizing Muscles The Truth About Protein Does Milk Really Do a Body Good? Healthy Dinner Recipes
CHAPTER TWO
Getting Stronger
Why Strength Training Is a Weight-Loss
Winner
Power Foods to Fuel Your Workout Walk This Way
The 6 Best At-Home Exercises Perfect Pairings
Here’s One Way Women Are Stronger
Than Men
Get a Grip Power Center Mini-Band Magic Armed with Strength
CHAPTER THREE
Rest and Recharge
Strength Through Sleep
4 Ways to Help Your Body Recover Between
Workouts—and 1 Thing to Avoid
Sweet Treats for Slumber The Truth About Inflammation Eat to Keep Inflammation at Bay
Muscle Soothers
Parts of this special edition were previously published by EatingWell, Health and Shape.
There are two covers
of this EatingWell special edition.
EATINGWELL
INTRODUCTION
GETTING
STRONGER,
LIVING
BETTER
Adding strength training to your life can invite a myriad of health benefits, ranging from a healthier heart to a sunnier outlook.
BY JOYCE HENDLEY
ur bodies are born to crave move
ment of any type, whether it’s run
ning, jumping, climbing a tree or
O
dancing. Indeed, our bodies know
what’s good for them. These days,
research seems to uncover a new, breathtaking ben
efit of exercise for our health almost daily, whether muscles functioning, supporting all the activities of it’s helping us live longer, sleep better, weigh less or our daily lives. And their longevity-boosting, age
even feel happier. fighting effects help make fitness the closest thing
We’ve long known that it’s critical to get in reg- we have to a fountain of youth.
ular aerobic, or cardio, workouts like running, bik- Muscle strengthening has benefits for everyone,
ing, brisk walking or swimming—those activities from body builders to octogenarians. In fact, any that cause us to get out of breath and make our time is a good time to start. Research has demonhearts beat faster. But just as important is regustrated that even people in their 80s and 90s benlarly doing exercises that strengthen our muscles, efit from strength and resistance training, gaining including strength and resistance training. These better mobility, experiencing fewer falls and enjoyactivities, from lifting weights or doing push-ups to ing an improved quality of life overall. No matter using resistance bands or kettlebells, help keep our where you’re at physically or how old you are, it’s
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clear that adding more strength training into your resistance bands, cable suspension training or even life will boost your health and fitness, and make exercises that use your own weight to generate the
your life better. It’s just that simple. resistance, such as push-ups and pull-ups, lunges,
But what are strength and resistance training, even tree climbing. The idea is to progressively
exactly? Both are part of what the U.S. Physical overload your muscles, strengthening them and
Activity Guidelines define as “muscle-strengthen- helping them work more efficiently. Plus, the foods
ing exercises”—those designed to improve muscle that promote muscle development and contribute
strength, tone, mass and endurance by causing the to recovery are healthful and nutrient-dense.
body’s muscles to work or hold against an applied And, while you might be picturing a ripped,
force or weight. While muscle strengthening exerIncredible Hulk-esque man or woman lifting giant
cise is usually associated with lifting weights or barbells, strength training doesn’t have to mean
other heavy objects, it also includes working with “bulking up” at all. Would-be Hulks need to train
heavily and adapt their diet to boost significant dense—which can help you burn more calories and muscle growth—a process that requires a lot of better manage your weight. In one study that put time, energy and commitment. But for the rest of men and women on a six-month program of us, strength training is more about spending a few weight training, researchers found that particisessions a week creating a solid, muscular base of pants’ resting metabolic rate—the rate at which lean body mass that burns more calories and makes they burned calories all day long—increased, on
everyday activities easier. average, by 7 percent. And, though the evidence
Best of all, strength training is easy to work into is still not definitive, some research suggests that
your life. You don’t have to go to a gym, and you strength training is associated with less accumudon’t need to make expensive equipment investlation of “belly fat”—the visceral fat around the ments. It need not take more than a couple dumbabdomen that’s associated with higher rates of bells or weights, a set of resistance bands, a exercise diabetes, inflammation, and risk of heart disease. ball or kettlebell, or even using what you have on
(cans of food, say). And unless you’re aiming Better Bone and Muscle Health for Hulk status, the time investment is manageable: Strength training workouts can also have benethe U.S. Physical Activity Guidelines for Americans fits for bones, as muscles and tendons pull on and recommend doing a strength trainingworkout just two put stress on them, spurring bone-forming cells to three times a week (along with at least 150 minutes to become more active. That can result in stronof moderate-intensity or 75 minutes of vigorous ger, denser bones, building up a stronger bank of
aerobic activity. bone tissue that can help delay or prevent osteo-
The investment in making your body stron- porosis later in life. Staying active can help stave
ger might be relatively small, but the gains are off or even reverse the effects of sarcopenia—the powerful. Here’s a roundup of what the latest slow muscle loss that occurs with aging. It’s estiscience shows about what strength training can mated that after age 30 or so, if we don’t remain
offer you. active, we can lose 3 to 5 percent of our muscle
mass per decade—which, by the time we reach
A Leaner, Stronger Body our 70s, can result in problems like slowed gait,
And maybe a flatter belly, too. With consistent falls, fractures and other scourges we associate
strength training, your muscles will become more with getting older.
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A Healthier Heart Update Survey, which tracked the health of some
Weight training can help your heart in several ,000 German adults, found that those who reguimportant ways, starting with its effects on helplarly practiced strength training reported signifiing you manage your weight. With a leaner body, cantly better sleep quality. It’s also true that better your heart has less work to do and pumps more sleep can go a long way toward improving your efficiently. Weight training can also improve overoverall health and energy levels. As you grow stronall circulation, as your muscles become more ger, you’ll find everyday activities like carrying efficient at pushing blood through your veins and groceries or laundry are easier to do, and you won’t arteries, further reducing strain on your heart. be as fatigued in general.
Research confirms the benefits: A recent study
from Iowa State University that looked at data from More Happiness
,000 adults found that those who included at least The so-called “runner’s high” isn’t just for runners one weekly session of weight training (or accumuand other cardio exercisers: Strength training has lated up to an hour per week of weight training) had also been shown to help the body release feel-good a significantly lower risk of heart attack and stroke, endorphins that enhance your sense of well-being.
as well as death from any cause. That can help take the edge off your worries and
anxieties, as a recent study of
Better Blood-Sugar Management young adults with gener-
Research shows that strength training can have alized anxiety disorder sug-
Strength training
important effects on helping people with diagests. After two months of
is about spending
betes or insulin resistance better manage their a twice-weekly resistance
a few sessions a
blood sugar levels. Besides increasing the amount of exercise program, subjects
week on creating
metabolically active, glucose-fueled muscle tissue, tested significantly lower
a solid, muscular
strength training appears to boost muscles’ ability on anxiety-symptom scales
base of lean body
to take in glucose from the blood, resulting in lower than a similar control group
mass that burns
blood sugar levels overall. who didn’t get the exercise
more calories and
intervention. There may
makes everyday
Better Joint Health be positive effects in fight-
activities easier.
Strength training can help improve how your mus- ing depression as well: One
cles cushion your joints, which can help manage review of 33 clinical
pain and stiffness. One meta-analysis of 10 trials found that adults who regularly strength studies, published in the journal Rheumatology, trained were less likely to develop depression than reported that strengthening the muscle groups those who didn’t. What’s more, there’s an indearound troublesome joints significantly improved finable boost in confidence as your body reaches strength and functioning, and eased pain in peomeasurable fitness goals and crushes them. ple with osteoarthritis. And, of course, if you’re You’ll find yourself moving more confidently and overweight, the training could help you lose a few freely—and that can have positive effects on your
pounds, resulting in less stress on your joints over- mood and outlook, too.
all. (Note: If you have arthritis or other joint issues, It’s easy to start adding strength training to
make sure you clear any exercise program first with your life right now, no matter where you are. your doctor or physical therapist, to make sure And when it comes to the results, it’s all good. Go
you’re doing it safely.) at your own pace and feel the benefits unfold, faster
than you might imagine. And as with all exercise,
Better Sleep, More Energy the benefits keep accruing. Better health, increased
Several studies show that regular strength workenergy, more enthusiasm and more confidence outs can improve sleep—helping you fall asleep are all within your reach. Grab your weights or resisfaster and wake up less during the night. Recently tance bands—or just some comfortable clothes— published findings from the German Health and let’s get started! •
CHAPTER 1
FOODS THAT
FUEL
These nutrient-dense meals and tips will feed your health and improve your workouts.
PRINCIPLES OF
STRENGTH
Adding healthful ingredients into your diet and balancing sources of protein, carbs and fat can help maximize returns on time spent working out. Plus, secrets that can give you an added edge.
BY ASHLEY ABRAMSON
magine you have a brick wall in your back- power through that workout, to effectively rebuild
yard. It’s functional enough, but you’ve muscle after it and to recover after your hard work.
got your sights set on replacing it with a You may already know that building strength has
I
larger, stronger one. Before you grab your plenty of health benefits. According to a 2015 paper
sledgehammer and start knocking down in the American College of Sports Medicine Health
bricks, you need to make a plan. You know that & Fitness Journal, resistance training can improve to build a stronger wall, you’ll have to tear down bone density, insulin sensitivity, cholesterol levels the old one first, but that’s only part of the process. and cognitive ability along with decreasing body You’ll also need the right tools to rebuild a bigger, fat, blood pressure, low-back pain and depression.
better and stronger wall in its place. While many types of strength training can
Building muscle is a similar process, says Jeff increase muscle size, one form stands above the
Lucchino, RDN, director of sports nutrition at rest if you want to get stronger, too. In a 2021 University of Pittsburgh Medical Center Sports meta-analysis published in Medicine & Science Medicine. Challenging your muscles with resisin Sports & Exercise, researchers found that peotance training can cause your muscle fibers to break ple who lifted higher loads with more frequency down and rebuild, a process called hypertrophy. But improved their strength more than people who resistance training is only one part of the equation. didn’t. In other words, frequency and intensity both You also need to give your body the tools it needs to play a role in building strength.
EATINGWELL
TIMING CERTAIN MEALS TO YOUR WORKOUTS CAN GIVE YOU AN ADDED EDGE.
OATMEAL IS A HEALTHY CARB THAT’S HIGH IN FIBER. BE SURE TO EAT IT AT LEAST AN HOUR BEFORE YOUR WORKOUT TO AVOID
DIGESTIVE WOES.
If you’re lifting light weights a few times a week, building bigger, stronger, muscles—requires incor-
you likely don’t need to change your nutritional porating the right nutrients into your routine as
approach, much like you don’t need to guzzle down well. “Someone can have the most immaculate
a protein drink every time you go on a 30-minute weight-lifting routine, but that’s only part of the
walk. But those who do more intense daily or near- process,” Andrews notes.
daily strength work can increase their results by Here’s what you need to know about streamlin-
considering evidence-backed principles of nutriing your nutrition for strength training, according
tion for building and sustaining muscle. to researchers and nutritionists.
As beneficial as strength building can be,
strengthening muscles (and reaping the health First, Work Out Often benefits of doing so) takes time and strategy. Ryan Before you drastically switch up your diet, commit Andrews, a principal nutritionist and adviser for to your exercise regimen. While many factors can Precision Nutrition and an adjunct instructor at make weight lifting more effective, spending time Purchase College, State University of New York, working your muscles is the most important ingresays he always reminds his clients that doing more dient. “No amount of nutrition or supplements will intense weight training triggers important metaever make up for not going to the gym,” says Stuart
bolic changes in the body. Phillips, PhD, professor of kinesiology at McMas-
“They’re breaking down and damaging muscles, ter University in Hamilton, Ontario. “That’s going
and those muscles need repair,” Andrews says. “But to drive about 80 to 90 percent of what you see in
they’re also producing more energy, circulating oxy- terms of strength and muscle mass gains and fat
gen, putting stress on their bones and connective loss. You just can’t get around that.”
tissue, and demanding more from their brain.” To Hypertrophy, the tearing and rebuilding of
assist the body in all this activity—not to mention muscle tissue, only happens when you continually
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FOODS THAT FUEL
challenge yourself. Your body will adapt to what adaptation. Once you lose the weight, though, you you’re lifting, so you must consistently increase the may struggle to keep putting on muscle—so you’ll
weight. (Muscles also adapt to the same exercises.) need to boost your calorie intake.
Eric Helms, PhD, research fellow at Sports Perfor- After you land on the calorie excess that works
mance Research Institute New Zealand, says growbest for you, Helms says, you can focus on incoring muscle tissue requires disrupting homeostasis. porating the right macronutrients into your diet.
“If you want to keep making progress over time, you
have to lift heavier weights,” he says. “If you’re not Energize with Carbohydrates doing that, there’s no muscle protein breakdown, In order to do exercises that build strength— and there’s no reason to emphasize nutrition.” or engage in any workout, for that matter—you’ll
need energy in the form of carbohydrates, says
Consider Your Calorie Intake Nancy Clark, RD, a sports nutritionist and the
you’ve committed to a challenging, consisauthor of Nancy Clark’s Sports Nutrition Guidebook. tent weight-training program, it’s time to make a Resistance training requires energy; lifting heavy few key changes to your diet. If you’re looking to weights, Clark says, can quickly deplete stored lose weight, strength training is a great way to burn glycogen, or stored carbohydrates. “When we eat fat and encourage your body to burn more calories carbohydrates, they get broken down into glucose, throughout the day. And Phillips says women who which gets stored in your muscles as glycogen,” she lose weight when they strength train are more likely explains. “So if you’re lifting weights, you’ll need a
to lose fat mass versus muscle mass, which is ben- little more of that fuel.”
eficial for overall health. According to Clark, any fruit, vegetable or grain
To lose weight, you’ll need to be in a calorie defi- can be an effective source of muscle fuel, but as
cit, which means consuming fewer calories per day you know, junk food won’t improve your overall than you need, burning more calories through exerhealth. For instance, a Reese’s Peanut Butter Cup cise than you eat or a combination of both. You may could effectively fuel your muscles for a resistance wind up eating more than you did before to fuel training workout, but a banana with peanut but
yourself for exercise, but as long as you’re in a defiter on it offers carbohydrates, plus the fat, protein
cit, Phillips says, you should still shed pounds. and micronutrients you need to build muscle and
If your goal is to build larger, stronger muscles, improve your health in general.
you’ll definitely need to eat more. “You’ll only grow Exactly how many carbs should someone who
so much if you don’t consume more energy, so plan takes strength training seriously be consuming? to be in a calorie surplus,” says Helms. There’s no While you probably won’t need as much carb fuel specific formula for calorie intake. The important as a track athlete, Phillips suggests aiming for about thing, he says, is to make sure you’re eating enough to 300 grams of complex carbohydrates each to slowly gain weight. Start by tracking what you’re day. Focusing on increasing calories while boosting eating in a calorie app. If you aren’t gaining weight, your overall nutrient intake. Whole grains, such as try increasing your intake by 100 to 200 calories a whole grain bread, oatmeal, quinoa, barley, beans day until you reach a level of weight gain you’re and sweet potatoes, contain plenty of carbs along
satisfied with. with other nutrients to boost your overall health.
The only caveat to boosting your calorie intake: A high-fiber snack will take longer to digest and
you’re just starting a serious resistance training draw blood to your digestive system, which can routine and you want to lose weight, your body can make you feel full and slow down your workout. use the fat you already have for energy during workSo before you you exercise, aim to eat carbs that outs. For example, Helms says, if you’re 20 pounds aren’t extremely high in fiber, such as pasta, crackheavier than you want to be, you can make progers, cereal or bread that’s not enriched with fiber. ress losing those 20 pounds and building muscle If your primary goal is weight loss, you’ll still need without eating more. That’s because when you start the same fuel as someone who wants to build muslifting weights, there’s a much lower threshold for cle—just pay attention to portion size so you don’t
FOODS THAT FUEL
end up with a calorie excess. “Eat to the point of eating 0.7 to 1 grams of protein per pound of your mild satiety rather than the point where you’re so current body weight. If you weigh 170 pounds, you
full you can’t move,” Phillips says. would want to aim for a daily amount of about 119
When you eat your carbohydrates matters, too. to 170 grams of protein.
If you’re looking for an extra edge, Lucchino rec- Try to spread your protein throughout the day,
consuming a carb-rich meal about three incorporating lean meats, eggs, legumes, nuts and or so hours before you do your workout, then grabdairy into your meals and snacks. Helms suggests bing a carb-rich snack—such as a granola bar with three larger servings of protein spread out through to 10 grams of protein and 20 grams of carbs, your three meals, along with one or two proteinor a piece of toast with peanut butter on it—about rich snacks, to reach your target. Or, Lucchino
an hour before. says, you could plan to consume protein every
Clark suggests incorporating a similar carbohy- three to five hours (not counting overnight, since
drate-rich food in your post-workout protein snack. you are not eating then).
Studies show that eating carbs after resistance exer- For an added boost, consume protein around
cise can help the body restore its supply of musthe time you train as a way to encourage muscle cle glycogen, which could facilitate faster recovery, recovery—plan a protein-heavy snack for one or two and, in the long run, a greater training volume. hours before and after your workout. Lucchino sug
gests packing a quick and convenient snack for the
Rebuild with Protein gym, such as a handful of nuts or slices of cheese.
Working your muscles tears them apart, so to build Another alternative might be a homemade shake them, you’ll need to eat nutrients that help your with protein powder, Greek yogurt, almond milk, muscle fibers repair themselves—think of protein and a banana. Choose protein powders that have as the mortar you’d use to rebuild the brick wall you gone through third-party testing to ensure the prod
had knocked down. Protein is made up of building uct is what the manufacturer says it is.
blocks called amino acids, which help repair and When it comes to protein sources, keep quality
rebuild broken-down muscle tissue after a workout. in mind. If your primary goal is to gain muscle, you
“Eating protein throughout the day helps repair that can technically do that with any type of protein. But
muscle tissue and get it ready for the next strength- if you don’t want to put on body mass, consider your
training workout,” Lucchino says. protein sources carefully. For example, a fast-food
If you’re lifting weights several times a week, burger can boost both your calories and protein,
you’ll need to consume more protein, even if but you’ll ultimately end up eating more calories
you want to lose weight. In addition to helpthan you need to reach your protein intake, which ing build muscle (so you can burn fat), protein is could throw off your weight-loss goals. Instead, go more satiating, so it’ll keep you feeling full more for lean protein paired with complex carbohydrates. than other nutrients. Ultimately, how much proIf you’re serious about lifting and struggling to tein you should eat depends on how much you eat enough protein to make a difference, suppleweigh. The Dietary Reference Intake suggests 0.36 menting can help. Phillips and his colleagues found grams of protein per day per pound of body fat— in a 2018 systematic review that supplementing for a 140-pound person, that comes to 150 grams protein above the normally recommended amount of protein each day. But Phillips says anyone who can enhance strength and muscle-mass gain. For strength trains seriously might need more than that. building muscle, look for a protein powder that’s
“Throughout the day, you want to get the most easy for your body to absorb and use, such as whey
bang for your buck,” Clark points out. “So if your protein or whey isolates.
goal is to lose weight, choose high-protein foods
that are lower in calories.” She recommends, for Recover with Healthy Fats
example, eggs, low-fat cottage cheese, chicken, lean It may seem counterproductive to consume fat if
pork and tuna. you’re hoping to lose fat and gain muscle, but fat
If you want to add muscle bulk, Helms suggests is an important part of a nutritious diet. The body
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needs it for energy, to form cell walls and absorb which is important for bone and immune system vitamins, and to protect your organs. Accordhealth, mood, and insulin regulation. And if you’re ing to the Dietary Guidelines for Americans, fats struggling to eat enough calories for any muscleshould make up between 20 and 35 percent of building goals, consuming more fat, which tends to
your total calorie intake. If you’re eating more be higher in calories, can help you get there.
calories, you’ll need more fat. If you’re eating fewer Just avoid too much fat before a workout. Because
calories to lose weight, you’ll need less fat. fat can slow digestion, it can make you uncomfort-
“People fear fat because they worry they’ll gain able and compromise athletic performance.
fat on their body, but it definitely helps in the accu-
mulation of lean muscle mass,” Lucchino says. Don’t Neglect Micronutrients
“You’ll only gain fat if you’re consuming a lot more If you’re focusing on building muscle, finding the
calories than you’re burning in your training.” right balance of the macronutrients protein, fat, and
Of course, not all fats are created equal. The carbs can help you reach your goals. But micronutri-
best type of fat for muscle building—and overall ents such as vitamins and minerals play an impor-
health—is polyunsaturated fats, such as omega-3 tant role in priming your body for muscle growth
fatty acids found in fatty fish like salmon, nuts, nut and overall health. For example, your body needs
butter, seeds and oils. ample iron (found in meat, beans and many break-
Ensuring ample fat intake can also help your fast cereals) to move oxygen through your system,
absorb fat-soluble vitamins—essential nutrimagnesium (found in spinach and many seeds and ents that are absorbed with fat—such as vitamin D, nuts) to de-stress after an intense workout and
water you should consume. The U.S. National Academies of Sciences, Engineering and Medicine has determined that most men need about 15.5 cups of
fluids a day, while women need
about 11.5 cups daily. (Keep
in mind that you also get flu
ids from other beverages and
food.) As a general rule, if you
don’t feel thirsty and your urine is light or clear, you’re
probably well hydrated.
To be sure you’re getting
enough fluids, fill a water bot
tle and sip on it throughout the day, and refill it when it’s empty.
vitamin C (found in citrus fruits, peppers, strawYou may need more water if you’re exercising, so berries and broccoli, to name a few) to boost bone pay attention to when you’re feeling thirsty.
health. Healthy vitamin D levels ensure you have
the hormones you need to grow and maintain musCreate Sustainable Routines cles. You can find vitamin D in fatty fish such as As with any goal, building stronger, healthier
salmon and mackerel, along with egg yolks, cheese muscles depends on your routines. The more you and some mushrooms. “If you’re deficient in microstrength train and incorporate nutritional princinutrients that can help build muscle, then you’re ples that help your body build and retain muscle, probably not going to get the most optimal return the better results you’ll see. If you get stuck in the
on your investment at the gym,” Andrews says. process or need encouragement, enlist an expert.
A diet rich in fruits and vegetables is one way “You can get some good information from a nutri-
to make sure you get all the nutrients your body tionist about what will help you most and work
needs to function optimally, Andrews adds. Focus together to put together a plan that supports your
on adding color to your meals to ensure a variety goals,” Andrews says.
of fruits and vegetables, and when you can, eat as That said, being too strict with your routines
many whole-food sources as possible. can take a toll on your mental health and have the
opposite effect on your muscle gain and fat loss pro
Stay Hydrated cess than you intended. Instead of fussing with com-
While you’re at it, drink plenty of water throughplicated grocery lists and obsessive macronutrient out the day; studies have found that low fluid tracking, Andrews suggests building a small menu of intake can impact the effectiveness of resistancenutrient-dense go-to meals and snacks you enjoy training workouts. But dehydration can also negaand can easily prepare, then rotating through them tively impact your overall health. Your body needs and swapping them out when you want a change. water for many functions, from keeping your joints And while Helms says it’s generally healthier to lubricated and regulating body temperature to preeat minimally processed, single-item food ingrediventing infections and delivering nutrients to your ents, that doesn’t mean you can never have dessert cells. You’ll also sleep better and feel better when or go out to eat. Strategy is important in promoting you’re well hydrated, which means you’ll have more any positive health outcome—but stress and rigid
energy to exercise when you want to. ity won’t encourage you to stick to the routine that
There’s no hard-and-fast rule about how much will help you improve your health. •
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Powered by Plants
New science shows you can build muscle without meat in your diet. Here, sports dietitians spill the beans on what you need to know.
BY AMANDA LOUDIN
It’s no secret that interest in plant-based diets is booming. More than half of Americans are looking to curb their meat and dairy consumption and eat more produce, according to a survey from the Yale Program on Climate Change Communication. Yet many active people are concerned that going meatless (or almost meatless) won’t give them enough of the complete protein they need to build muscle and recover from their workouts, says Natalie Rizzo, RD, a New York City-based dietitian who specializes in vegan and vegetarian diets for athletes.
The good news: Research suggests that plant-forward diets can be as effective—if not more so—at building strength and helping you get the best results from your efforts. Follow these tips to ensure you fuel your body right.
MIX UP YOUR PROTEIN This doesn’t mean
SOURCES you need more protein
Our bodies need protein than meat eaters,
to help repair and build though, notes Rizzo. The
muscle. And it’s true American College of
that animal proteins are Sports Medicine rebuilding muscles so iron and lead to fatigue.
the most efficient recommends that active you’re ready for your Many plants contain
sources—they have more people aim for at least next session. “Since your non-heme iron, but it’s
protein per gram and half a gram of protein per body can only use so not absorbed as
contain all nine essential pound of body weight a much carbohydrate and well as the heme variety
amino acids in adequate day but sets the top of protein at a time, the found in animals,
amounts. But you the range at 0.8 grams goal is to eat modest explains Rizzo. Adding
can still meet your per pound. That’s 75 to amounts of both at each vitamin-C-rich foods
needs with plant-based grams if you weigh meal and snack to aid in such as bell peppers and
proteins. The key is pounds, which adds recovery,” says Rizzo. broccoli to your meals
variety, says sports up quickly, considering That could mean a can improve iron uptake.
dietitian Angie Asche, that ½ cup chickpeas and post-run nibble of a Other nutrients you may
RD, owner of Eleat tablespoons of peanut piece of fruit with some fall short on include
Sports Nutrition in butter each contain nut butter or a grain bowl vitamin B12—it’s only
Lincoln, Nebraska. about 7 grams of protein. filled with protein-rich found in animal foods, so
Because plant proteins bulgur wheat and you may consider taking
vary in their amino BALANCE YOUR veggies for lunch. a supplement—and
acid content, Asche RECOVERY WITH calcium, which is in
recommends including CARBS MIND THE GAPS plants like soy, fortified
lots of different After a tough workout, As you swap animal food cereals and green
nutritious sources—such your body goes into sources for plants, there vegetables (think kale,
as nuts, seeds, legumes recuperation mode for are a few important bok choy and spinach).
and whole grains—in around 24 hours, nutrients to be aware of. Your muscles—heck,
your diet for the best replenishing stored Regular workouts can your whole body—will
recovery. carbohydrates and deplete your stores of thank you.
BEST FOODS FOR
STRENGTH
From plant-based proteins to lean meats, these healthy superfoods are loaded with good-for-you nutrients that help increase energy, build stronger muscles and ease workout ailments.
BY EMILY JOSHU
Eggs health and muscle gain. One 3-ounce portion of
Eggs are a high-protein choice with versatility for salmon, for example, contains 2 grams of omegaevery meal. Whether for breakfast in a frittata or s, almost twice the recommended daily value for mixed into a dinner salad, they can help build and adults. That same portion also contains 17 grams maintain muscle. One large egg contains several of protein and half of the recommended daily
B vitamins, which have been shown to be critically value of selenium, a metabolism-boosting mineral important for energy production. Eggs also contain that comes from food. Additionally, salmon is rich large amounts of the amino acid leucine, which aids in energy-producing B vitamins, similar to eggs. muscle growth. However, the majority of the nutriThese nutrients all help repair muscles, so a piece ents can be found in the yolk; the egg white conof salmon at dinner could keep muscles healthy tains only protein. Additionally, eggs can help you after a tough workout.
feel satiated for longer. One small study in the Jour
nal of the American College of Nutrition found, for Greek Yogurt
example, that women who ate eggs for breakfast felt Dairy products that are packed with protein could fuller longer and ate fewer calories throughout the have an impact on building lasting lean muscle.
day, which could contribute to fat loss. Research has shown that people who consume
a combination of fast- and slow-digesting dairy
Salmon proteins might experience increases in lean mass.
Salmon is one of the most plentiful sources of However, star probiotic Greek yogurt stands out
omega-3 fatty acids, which could improve muscular among other dairy proteins. Greek yogurt contains
EATINGWELL
A 2018 STUDY
FOUND THAT WHOLE EGGS
BUILD MUSCLE FAR BETTER THAN JUST EGG WHITES.
FOODS THAT FUEL
nearly double the amount of protein as regular with all nine amino acids that can be found in yogurt. This high level could help boost metabolism food, which is essential for building muscle. Because and keep you satiated longer than regular yogurt quinoa is high in carbohydrates, containing more can. Additionally, a 2019 study in the journal Fronthan 39 grams per cooked cup, eat it right after a tiers in Nutrition found that college-age men who workout to aid muscle recovery.
consumed nonfat Greek yogurt after resistance
training “increased most measures of strength, Milk
biceps muscle thickness and fat-free mass,” the While milk is often associated with building healthy
researchers wrote. bones, science shows that it can also be a strong
choice for muscle building. According to the Amer
Quinoa ican College of Sports Medicine in 2016, “milk-
The popular grain is a good high-protein choice— based protein after resistance exercise is effective grams per cup—for a post-workout side dish. in increasing muscle strength and favorable changes This superfood is also rich in magnesium, with in body composition.” A 2010 study in the journal one cup providing nearly one third of the recomMedicine & Science in Sports & Exercise found that mended daily value, which helps promote protein drinking milk promotes greater lean muscle gains synthesis. The same serving of quinoa is also packed and improves overall strength, due to its high level
EATINGWELL
of the amino acid leucine, which aids in muscle pro
tein synthesis. Dairy milk is also a strong source of
calcium, and that assists muscle contraction, which
helps build muscle during exercise.
Bison
A lean alternative to other red meats, bison con
tains several essential nutrients that aid in muscle
health. One 4-ounce serving contains 68 percent
of the recommended daily value of vitamin B₁₂, as well as 19 percent of the recommended daily value of vitamin B₆, which can aid energy production. It also contains nearly one third of the daily recom
mended value of selenium, which can boost metab
olism. This low-calorie choice—just 124 calories per
-ounce serving—also has a mild taste, which makes A 2018 study out of Appalachian State University,
it a lean swap for beef or other red meats. for example, found that a combination of water and
a banana is likely more effective for exercise recov
Avocados ery than sports drinks.
Touted as an all-encompassing superfood, avocados are packed with 20 essential vitamins and minerNuts
als that can help keep muscles healthy. Avocados Many types of nuts can be used in a variety of are rich in vitamins B₅, B₆, C, E and K, as well as satiating snacks and meals, and many varieties potassium and folate. They contain about 20 perstrongly benefit muscle health. One serving of cent of the recommended daily value of folate, a pistachios, for example, provides as much protein B vitamin that helps convert carbohydrates into as one egg. Pistachios also have a higher ratio energy, which makes them an essential pre- and of essential amino acids than most other kinds post-workout pick. They also contain about 14 perof nuts. Additionally, peanuts are a prominent cent of the daily recommended value of potassium, source of biotin, a vitamin that helps convert a mineral that helps regulate fluid balance and musfood into energy, which can help with overall workcle contractions. Additionally, avocados are rich in out performance and muscle building. For a lowfiber, which helps the body stay satiated for longer, carb, workout-friendly option, almonds contain just
supporting weight loss. .5 grams of digestible carbs and only 161 calories
in a small handful.
Bananas
Bananas are an easy and convenient snack. Because Chickpeas
they are rich in water and carbs—27 grams in one Whether tossed in a salad or blended into hummedium banana—research has shown that they mus, chickpeas are a versatile legume that can act can improve exercise performance and recovery. as a meat replacement in any meal. They’re also While they don’t contain as much potassium as avohigh in plant-based protein, with 14.5 grams per cados, they still have about 10 to 14 percent of the -cup cooked serving. The same serving contains recommended daily value. Consuming potassium percent of the recommended daily value of folate, helps to avoid muscle cramps while exercising, so which helps convert carbohydrates into energy. research suggests eating a banana before a workout. Chickpeas contain nearly every essential amino Additionally, since potassium is excreted through acid that can be obtained from food, minus methisweat, consuming bananas can help replete eleconine. Pairing it with a grain that contains methiotrolytes to further boost workouts. However, eating nine, such as quinoa, can help you get a complete bananas after a workout can also prove beneficial. protein-based meal. •
MAXIMIZING MUSCLES
Keeping your body strong means more than just being able to do pull-ups or carry groceries with ease. From metabolism to hormonal health, here are some ways muscles matter.
BY HALLIE LEVINE
hen we think about muscles, More Muscle Ups Your Metabolism
our minds quickly go to abs, It’s a cruel reality of weight loss: When people drop
quads, biceps and triceps— pounds, their metabolism often takes a dive. Fat
W
but of course we have hun- cells make leptin, a chemical that tells your brain
dreds more. “Muscles make up you’re full. When leptin levels dip (which can hap-
30 percent of a woman’s body mass,” says pen if you’re on a diet), your body slows its metabNaresh C. Rao, DO, a sports medicine physician in olism to conserve energy. But you can boost your New York City. (For men, the percentage hovers at burn by pumping iron. A 2015 study found that peoaround 40 percent.) The more muscle you have, the ple who did resistance training for nine months had
more calories you burn. a roughly 5 percent increase in their resting meta-
And some good news: Despite what you may bolic rate. Getting more protein is key as well, says
have heard, it’s not inevitable that your musCaroline Apovian, MD, director of the Nutrition cles will wither as you age. There are simple and Weight Management Center at Boston Medical and straightforward ways you can outsmart Center. While the recommended dietary allowance the clock and keep your metabolism cranked is 0.8 grams per kilogram (0.36 grams per pound) Here are three research-backed reasons you of body weight per day, “my research shows that to should focus on building strong muscles, plus prevent muscle loss while losing weight, you need advice that will help you get stronger all over. to almost double that,” she says.
EATINGWELL
DON’T RUSH! RESTING FOR A FEW MINUTES BETWEEN SETS MAY PROMOTE MUSCLE GROWTH.
EATINGWELL
Menopause Isn’t Kind to Muscles
Estrogen appears to be related to muscle strength, which means that as your estrogen levels decline,
your muscles may get weaker. One thing that might
help: a vitamin D supplement. A 2015 study pub
lished in the journal Osteoporosis International
found that postmenopausal women who took 1,000
IU of D₃ per day for nine months had a 25 percent increase in their muscle strength; the women taking a placebo had a 7 percent drop in muscle mass. But popping a pill isn’t enough to fight the decline, stresses JoAnn Pinkerton, MD, executive director
of the North American Menopause Society and pro
fessor of obstetrics and gynecology at the Univer
sity of Virginia Health System. “Strength training is
also needed,” she says—ideally, you should do two or three workouts a week.
Inflammation May Help Heal Muscles
After a gym session, you may be tempted to pop an
over-the-counter anti-inflammatory to ward off soreness. But post-workout inflammation—which is tem
porary, as opposed to chronic inflammation—might
be a good thing. Researchers from Brigham Young
University found that after exercise, pro-inflammatory T cells infiltrate damaged muscle fibers, possibly to help repair the tissue; after a repeat
round of exercise, inflammation increases. “One of our theories is that this inflammation is a healthy
process your body uses to heal muscles,” says senior
author Robert Hyldahl, PhD, associate professor of
exercise sciences. What’s more, “inflammation and
post-exercise soreness didn’t actually seem to be
linked.” In fact, folks experienced less soreness after
their second round of exercise, when inflammation
was higher. Try easing aches with ice or moist heat instead of meds. •
THE TRUTH
ABOUT
PROTEIN
We need more. We need less. Beef is best. Beans are better. Fed up with your friends’ conflicting Facebook posts? Here’s how you can power up your plate for real.
BY AVIVA PATZ
rotein is crucial to nearly every bodily
function. We need it to have energy, to
feel full, to build and repair muscle,
P
to process nutrients and boost immu
nity, to send chemical signals—basi
cally, to stay alive. And with so much new research
pointing to the nutrient’s power as a hunger buster
and super sculptor, it’s easy to think the more protein, the better. “Many women I see are making a conscious effort to get more protein in their diet,”
says Rachel Begun, RDN, a dietitian and culinary
nutritionist in Los Angeles. But is that wise? Ahead,
the most evolved advice.
How Much Do You Really Need?
The recommended dietary allowance (RDA), which
is the minimum amount you need to be healthy, is
.8 grams per kilogram (0.36 grams per pound)
EATINGWELL
MAKING AN
EFFORT TO SWAP MEAT FOR PLANTBASED PROTEINS CAN HELP LOWER YOUR RISK OF SOME DISEASES.
FOODS THAT FUEL
of body weight per day—46 grams for an average YOU’RE IN MIDDLE AGE.Eating more protein as woman. That equals as little as 10 percent of your you get older may help you maintain muscle and daily calories. If you’re not super active, that’s likely ward off osteoporosis, “so you can stay stronger adequate, and you’ll hit the target effortlessly if and more functional,” says Rodriguez. In a 2015 you follow a typical Western diet. In fact, Ameristudy, adults over the age of 50 who roughly can women already eat about 68 grams of protein doubled the RDA (eating 1.5 grams of protein a day, according to the latest data from the National per kilogram, or 0.68 grams per pound, of body Health and Nutrition Examination Survey. “There’s weight per day) were better able to rebuild and no reason to go out of your way to get protein,” retain muscle after only four days, compared with
says Dariush Mozaffarian, MD, dean of the Tufts control groups eating the RDA.
Friedman School of Nutrition Science & Policy. Doubling the RDA gives you “optimal protein,”
“Just eat a variety of fish, nuts, beans, seeds and a concept that Rodriguez and more than 40 nutri-
dairy, including yogurt.” tion scientists advanced at a recent Protein Summit,
However, increasing your protein well above the the findings from which were published in 2015
RDA may make sense if... in the American Journal of Clinical Nutrition.
Optimal protein works out to be about 15 to 25 per
YOU’RE VERY ACTIVE.That means you get at least cent of your daily calories, still below the level rec35 to 40 minutes of moderate exercise four or five ommended by many popular high-protein diets.
days a week, including resistance training two or Over a day, that could look like 20 to 30 grams per
more times a week. Consider eating 1.2 to 2 grams meal and 12 to 15 grams per snack, for a total of 90
of dietary protein per kilogram (or about 0.5 to 0.9 to 105 grams daily.
grams per pound) of your body weight each day,
Nancy Rodriguez, PhD, professor of nutriThe Dangers of Loading Up tional sciences at the University of Connecticut. When experts decry protein-heavy diets, the issue That amount is best for rebuilding muscle tissue, is usually not quantity but quality. “It’s not protein especially if you do a lot of high-intensity workouts, per se that’s a problem, but the ‘passengers’ it brings
research suggests. with it,” explains Tom Rifai, MD, regional medical
YOU’RE TRYING TO LOSE WEIGHT.Protein takes
longer to digest than carbs, helping you feel full, and it also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30 percent of
your daily calories, you’ll naturally eat less,” says
Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases
appetite and also, in my experience, helps you man
age cravings.”
While research is mixed about whether consuming more protein leads to weight loss, it’s
pretty clear that protein can help you retain more
lean muscle as you lose fat. One 2011 study suggests
amping up protein to as much as 1.8 to 2 grams per
kilogram (roughly 0.8 to 0.9 grams per pound) of
body weight per day to stave off muscle loss when
restricting calories. Cut back on refined carbs to
balance out the extra calories from adding protein.
EATINGWELL
REAL-FOOD BOOSTS
Powders have their place (assuming you’re picking one with superclean ingredients), but they’re not the only way to amp up your intake. Try these easy hacks to add whole-food protein to a meal or snack.
. Prepare ½ cup oatmeal with 1 cup milk (8g) instead of water.
. Sprinkle 2 tablespoons chia seeds (6g) onto 2 slices avocado toast.
. Blend ½ cup silken tofu (6g) into soup or a smoothie.
. Toss ¼ cup cashews (5g) into a stir-fry.
. Blend 3 tablespoons hemp seeds (9g) into salad dressing (try one made with olive oil, lemon juice, garlic, and herbs).
. Add 2 tablespoons pumpkin seeds (5g) to granola.
. Scatter 1 cup green peas (8g) over pasta.
. Top pancakes or waffles with 2 tablespoons almond butter (7g) instead of maple syrup.
. Add ½ cup canned black beans (7g), drained and rinsed, to salsa.
. Trade cream cheese for ¼ cup cottage cheese (6g) on a toasted bagel.
director of metabolic health and weight manage
ment for the Henry Ford Health System in Detroit.
“You can’t compare egg whites, fish or beans to fatty
porterhouse steak.” Eating a lot of meat means get
ting a ton of calories and saturated fat as well as
a digestive by-product called TMAO, all of which
can contribute to higher risks of certain cancers,
diabetes and cardiovascular disease. Indeed, a 2014
study published in Cell Metabolism showed a hike
in cancer mortality risk for people who ate more
animal protein in midlife. On the flip side, a new
study from the Harvard T.H. Chan School of Public
Health found that adults who ate a plant-based diet
and dropped one or two servings of animal-based
foods (to four or fewer servings a day) cut their risk
of type 2 diabetes by up to 20 percent. The take
away: If you want to bump up your protein, grab
FOODS THAT FUEL
those extra grams from plant sources or even fish
(both of which offer additional beneficial nutrients
POWER TRIP
on top of protein) rather than red meat.
Here are the steps protein takes in your body, from first bite to final exit.
Eat Early, Eat Often
STEP 1: You eat some grilled chicken or a Folks who ate 35 grams of protein at breakfast con
plate of beans.
sumed 400 fewer calories throughout the day and
STEP 2: Stomach acids and gut enzymes lost more body fat than those who ate a breakfast
break down the proteins in the chicken or
with 13 grams or skipped an a.m. meal entirely,
beans into amino acids, the building
according to a 2015 study from the University of
blocks of protein.
Missouri. “I’ve seen many women who, after shift
STEP 3: Amino acids are absorbed
ing more of their daily protein to breakfast and
through the walls of your small intestine
lunch, stay more satiated, preventing overeating in and enter the bloodstream. In addition to
helping build muscle, these amino acids
the late afternoon and evening,” says Begun. A sam
help produce, maintain and repair
ple high-protein breakfast: 6 ounces of nonfat Greek
numerous proteins throughout your body,
yogurt (17 grams of protein) with ¼ cup of almonds
including antibodies, hormones and
(8 grams), 2 tablespoons of sunflower seeds (4 neurotransmitters.
grams) and ½ cup of mixed berries (1 gram).
STEP 4: Extra amino acids aren’t stored
More incentive to add protein earlier in the for much longer than 24 hours (that’s why
day: Other research suggests that it does the best you have to eat protein every day), so
once the body has used what it needs, the
job of keeping your muscles in rebuilding mode if
leftovers go to the liver. There, some are
you spread your intake over the day’s meals and
converted into glucose and used as a fuel
snacks rather than cramming in most of it at dinner. source. Nitrogen by-products from amino
acid breakdown are excreted in urine.
Eating all your protein at one sitting also backfires because your system can process only so much at
once—about 25 to 40 grams, for most people. “If
you can’t use the extra protein, your body just turns
it into carbs,” explains Dr. Rifai. acids, but not in the optimal proportion—usu-
ally there’s not enough of one or more of them,
Go Complete which is why the classic advice for vegetarians
“Complete protein” is a term often used for foods and vegans has been to pair complementary foods, that contain, in the right proportion for our dietary like rice and beans, in order to make a complete needs, all nine of the essential amino acids our bodprotein. The good news is, it doesn’t need to be that ies can’t manufacture themselves. (We can make complicated. As long as your weekly diet includes the 11 other amino acids from scratch.) Think of a reasonable variety and amount of beans, whole your amino acid requirements like a Scrabble game: grains, nuts and seeds (for example, lentils, chick“Some letters you need over and over again, like E, peas, oats, brown rice, walnuts, almonds and and some you don’t need as many of, like Z,” says sunflower seeds), it’s likely that you’re getting what Christopher Gardner, PhD, professor of medicine you need.
and director of nutrition studies at the Stanford Pre
vention Research Center. Animal products, such Workout Wisdom
as chicken, fish and eggs, provide the right letters “Ideally, you should get 20 grams of protein within (amino acids) in close to the right proportion that 30 to 40 minutes post-workout for optimal muscle we need to spell words (build proteins in the body). recovery and growth,” says sports dietitian MarjoCertain plant-based foods (quinoa, soybeans, amarie Cohn, RDN. That said, you can’t chug a protein ranth, buckwheat) also provide roughly the proper shake after spin class and skimp on protein the rest
proportion of amino acids. of the time. You still need a healthy total amount
Other plants contain all the essential amino spread out through your day. •
EATINGWELL
YOU COULD
MEET THE DAILY MINIMUM DIETARY GUIDELINES FOR WOMEN WITH A 5TO 6-OUNCE PIECE OF CHICKEN.
DOES MILK REALLY
DO A BODY GOOD?
This calcium superstar’s bone-health benefits have been called into
question. Here’s what you need to know.
BY HOLLY PEVZNER
ilk has been billed as a mighty Medical Association concluded that calcium supple-
bone-bolsterer since well before ments did nothing to reduce the risk of breaking
the days of the celebrity milk mus- a bone. What gives?
M
tache. Bones are made up mostly of First, the BMJ study showed only that people
calcium, and research shows that who drank more milk had more fractures. What it
getting plenty of this nutrient early in life builds didn’t prove? That the dairy product, rather than bone mass. “So of course you’d think, keep eating some other factor, caused those fractures. Even the calcium as an adult for strong bones—and in turn, researchers say that women who have osteoporosis— prevent fractures,” says Walter Willett, MD, a prowhich means they already have an increased risk of fessor of epidemiology and nutrition at Harvard fractures—may be seeking out more milk for its
T.H. Chan School of Public Health in Boston. bone health reputation, not that the milk itself
However, recent research has turned this con- weakened their bones.
ventional wisdom on its head—at least when it If drinking milk doesn’t cause fractures, will it
comes to adults—and caused a lot of public conhelp prevent them? “That’s a little complicated,” fusion. A study published in the British Medical says Shivani Sahni, PhD, director of nutrition at
Journal found that every serving of milk increased the Hinda and Arthur Marcus Institute for Aging the risk of a bone fracture by 9 percent. And a Research in Boston, who studies diet and osteopo2017 meta-analysis in the Journal of the American rosis. “The calcium you get from dairy is essential
EATINGWELL
IF YOU’RE
AVOIDING
MILK BECAUSE OF DIETARY RESTRICTIONS, CONSIDER
ALTERNATIVE
CALCIUM
SOURCES.
KALE HAS
AROUND 250MG OF CALCIUM PER 100G, HIGHER THAN WHOLE MILK’S 110MG PER 100G.
FOODS THAT FUEL
for building bone mass through your early 20s. It also helps pre
vent bone loss later in life. But the
association between dairy con
sumption and a lower risk of frac
ture isn’t well established. There
haven’t been enough studies.” And
some studies show it can reduce breaks, while others say it can’t. The research has been just as
inconclusive about calcium supple
ments. In 2018, the U.S. Preventive
Services Task Force, an indepen
dent panel of experts, reviewed all
the data and concluded that there’s
not enough evidence to recommend women take calcium sup
plements to stave off bone breaks.
So how can calcium help pre
vent bone loss but possibly have no influence on fracture risk?
Again: It’s complicated. Your personal risk of breaks involves a lot
more than just one mineral. “Hor
monal changes after menopause,
low physical activity, low muscle mass, balance issues—all of these
factors greatly influence your
odds of fracture,” says Dr. Willett.
Also, Sahni says, think about it like
this: If you have osteoporosis, your
goal is fracture prevention. If you
don’t, then you want to prevent
osteoporosis—and to do that you
should, among other things, consume calcium. and red meat. So consume a variety of calcium-rich
The USDA recommends that most adults get foods. If you want to talk to your doctor about a
,000 milligrams of the mineral a day. Aside from supplement, that’s fine—just think of it as a safety dairy, good sources include soybeans, salmon and net, not a primary calcium source. Also, make vitaleafy greens. The bulk of your calcium should be min D a priority—it helps your body absorb calcium. coming from your diet, says Sahni, because when Although calcium gets much of the attention you focus on food, you garner other benefits. “Lean when it comes to bone health, it’s far from the only protein, vitamin C, carotenoids, magnesium and solution. Regular exercise may be even more imporother nutrients are all needed for bone health,” she tant, and there’s no controversy there. “The proof says. A study published in the European Journal of is amazingly consistent: Physical activity, like resisNutrition found that people following a Mediterratance training and weight-bearing exercise, is very nean-style diet, filled with produce, nuts, fish and good for preventing fractures,” says Dr. Willett. “It’s whole grains, had a 21 percent lower risk of hip fracprobably the most important thing you can do to ture than those who ate a lot of sugar, refined grains keep your bones healthy.” •
HEALTHY DINNER RECIPES
If you’re trying to build muscle or lose weight, protein is a key nutrient— especially at dinner. Here are seven days’ worth of easy meals to add to your weeknight menu.
Chili-Topped Sweet /4 cup water
4 medium sweet potatoes
Potatoes
/2 cup shredded cheese, such ACTIVE: 30 minutes
as Cheddar or pepper Jack TOTAL: 30 minutes
Transform ordinary baked sweet .Cook beef, onion, bell pepper
potatoes into a full dinner with and garlic in a large skillet over
this chili-topped version. Sprinkle medium-high heat, crumbling the
on extra toppings as you see beef with a spatula, until the meat
fit—sliced scallions, chopped fresh is browned, 8 to 10 minutes. Stir
cilantro, diced avocado and sliced in chili powder, cumin, oregano
jalapeٌos are all tasty choices. and coriander; cook, stirring, for
To make ahead: Refrigerate chili seconds. Add tomatoes (with
(step 1) for up to three days, or their juice) and water and simmer
freeze for up to three months. for 5 minutes.
.Meanwhile, prick sweet pota-
pound lean ground beef toes with a fork in several places.
/4 cup finely chopped Microwave on high until tender all
white onion the way through, 12 to 15 minutes.
/2 cup finely chopped .Serve the sweet potatoes
red bell pepper topped with the chili and cheese.
cloves garlic, chopped
tablespoons chili powder SERVES 4:1 CUP CHILI & 1 SWEET
tablespoon ground cumin POTATO EACH
teaspoons dried oregano CAL418, FAT18G (SAT 7G), CHOL88MG,
teaspoon ground coriander CARBS35G, TOTAL SUGARS12G (ADDED
14-ounce can diced G), PROTEIN31G, FIBER9G, SODIUM
tomatoes MG, POTASSIUM1,300MG.
EATINGWELL
TRY CANNED BLACK BEANS INSTEAD OF
GROUND BEEF FOR A VEGETARIAN SWAP.
Grilled Flank Steak small jalapeٌo pepper, reads 125°F for medium-rare, 3 to
seeded and sliced minutes per side.
with Tomato Salad
teaspoons finely chopped .Transfer the steak to a clean
ACTIVE: 10 minutes
garlic cutting board, preferably one with
TOTAL: 20 minutes
½ teaspoon salt, divided grooves for collecting juices, and
1-pound flank steak thinly slice across the grain. Di-
Cutting the steak immediately
½ teaspoon ground pepper vide the slices among four plates.
after cooking breaks all the rules
Drizzle any juices that have accu
of meat cookery, but in this recipe
.Preheat grill to medium-high or mulated on the cutting board we do it intentionally in order to
heat a grill pan over medium-high over the steak, and top with the
capture the juices and incorpo
heat. tomato salad.
rate them into the dressing. Serve
.Combine tomatoes, cilantro, oil,
with crusty bread to soak up the
jalapeٌo, garlic and ¼ teaspoon SERVES 4:3 OZ. STEAK & ½ CUP
deliciousness.
salt in a medium bowl; set aside. SALAD EACH
.Season steak with the remain- CAL346, FAT25G (SAT 5G), CHOL70MG,
pint grape tomatoes, halved ing ¼ teaspoon salt and pepper. CARBS4G, TOTAL SUGARS2G (ADDED
½ cup chopped fresh cilantro Grill until an instant-read ther- G), PROTEIN25G, FIBER1G, SODIUM
⅓ cup extra-virgin olive oil mometer inserted in the center MG, POTASSIUM591MG.
EATINGWELL
FOODS THAT FUEL
Greek Salad with ¼ cup red-wine vinegar ¼ cup slivered fresh basil
tablespoons extra-virgin ¼ cup sliced Kalamata olives
Edamame
olive oil ¼ cup slivered red onion
ACTIVE: 30 minutes
¼ teaspoon salt
TOTAL: 30 minutes
¼ teaspoon ground pepper Whisk vinegar, oil, salt and pepper
Edamame adds vegetarian protein cups chopped romaine in a large bowl. Add romaine, eda-
and vibrant color to the classic (about 2 romaine hearts) mame, tomatoes, cucumber, feta,
Greek salad. Serve with toasted ounces frozen shelled basil, olives and onion; toss.
pita brushed with olive oil and edamame (about 3 cups),
sprinkled with dried oregano or thawed SERVES 4:2¾ CUPS EACH
za’atar. cup halved cherry or grape CAL344, FAT23G (SAT 5G), CHOL17MG,
tomatoes CARBS20G, TOTAL SUGARS6G (ADDED
½ European cucumber, sliced G), PROTEIN17G, FIBER9G, SODIUM
½ cup crumbled feta cheese MG, POTASSIUM908MG.
FOODS THAT FUEL
Cauliflower Chicken /2 cup diced red bell pepper scallions have softened, about 30
Fried “Rice” cup snow peas, trimmed and seconds. Add chicken and cook,
halved stirring, for 1 minute. Add bell pep-
ACTIVE: 35 minutes
cups cauliflower rice per and snow peas; cook, stirring,
TOTAL: 35 minutes
tablespoons reduced- until just tender, 2 to 4 minutes.
Get an extra serving of vegetables sodium tamari or soy sauce Transfer everything to a large
and cut back on carbs by replac- teaspoon sesame oil plate.
ing rice with riced cauliflower (optional) .Add the remaining 1 tablespoon
in this healthy chicken fried rice oil to the pan; add cauliflower rice
recipe. .Heat 1 teaspoon oil in a large and stir until beginning to soften,
flat-bottomed carbon-steel wok about 2 minutes.
teaspoon peanut oil plus or large heavy skillet over high .Return the chicken mixture and
tablespoons, divided heat. Add eggs and cook, without eggs to the pan; add tamari or soy
large eggs, beaten stirring, until fully cooked on one sauce and sesame oil (if using)
scallions, thinly sliced, whites side, about 30 seconds. Flip and and stir until well combined. Gar-
and greens separated cook until just cooked through, nish with scallion greens.
tablespoon grated fresh about 15 seconds. Transfer to a
ginger cutting board and cut into 1/2-inch SERVES 4:11/4 CUPS EACH
tablespoon minced garlic pieces. CAL304, FAT15G (SAT 4G, MONO 6G),
pound boneless, skinless .Add 1 tablespoon oil to the pan CHOL200MG, CARBS12G, TOTAL SUGARS
chicken thighs, trimmed along with scallion whites, ginger G (ADDED 0G), PROTEIN30G, FIBER4G,
and cut into 1/2-inch pieces and garlic; cook, stirring, until the SODIUM591MG, POTASSIUM883MG.
EATINGWELL
Chicken Cutlets with ½ cup finely chopped shallots any browned bits, until the liquid
Sun-Dried Tomato ½ cup dry white wine has mostly evaporated, about 2
½ cup heavy cream minutes. Reduce heat to medium
Cream Sauce
tablespoons chopped fresh
ACTIVE: 20 minutes and stir in cream, any accumulated
parsley
TOTAL: 20 minutes juices from the chicken and the
remaining ⅛ teaspoon each salt
A jar of sun-dried tomatoes does .Sprinkle chicken with ⅛ tea
and pepper; simmer for 2 minutes.
double duty here: The flavorful oil spoon each salt and pepper. Heat
Return the chicken to the pan and
they’re packed in is used to sauté sun-dried tomato oil in a large
turn to coat with the sauce. Serve
the chicken, and the tomatoes go skillet over medium heat. Add the
the chicken topped with the sauce
into the cream sauce. chicken and cook, turning once,
and parsley.
until browned and an instant-read
pound chicken cutlets thermometer inserted into the
SERVES 4:3 OZ. CHICKEN & ¼ CUP
¼ teaspoon salt, divided thickest part registers 165°F, about
SAUCE EACH
¼ teaspoon ground pepper, minutes total. Transfer to a plate.
CAL324, FAT19G (SAT 8G), CHOL97MG,
divided .Add sun-dried tomatoes and
½ cup slivered oil-packed shallots to the pan. Cook, stirring, CARBS8G, TOTAL SUGARS2G (ADDED
sun-dried tomatoes, plus 1 for 1 minute. Increase heat to high G), PROTEIN25G, FIBER1G, SODIUM
tablespoon oil from the jar and add wine. Cook, scraping up MG, POTASSIUM532MG.
Chicken Hummus .Position rack in upper third of
oven; preheat broiler to high. Line
Bowls
a rimmed baking sheet with foil. ACTIVE: 25 minutes
.Toss chicken with 1 tablespoon TOTAL: 25 minutes
oil, cumin, paprika, cayenne and
The spiced chicken atop these ⅛ teaspoon salt. Spread evenly on
bowls is ready fast with the help the prepared pan. Broil until just
of the broiler. Serve with warm cooked through, 5 to 7 minutes.
whole-wheat pita for scooping up .Meanwhile, mash garlic and the
extra hummus at the bottom of remaining ⅛ teaspoon salt into
the bowl. a paste with a fork. Transfer to a
medium bowl and whisk in lemon
pound boneless, skinless juice and the remaining 2 table-
chicken thighs, trimmed and spoons oil. Add the chicken and
cut into 1-inch pieces let stand for 5 minutes, stirring
tablespoons extra-virgin occasionally.
olive oil, divided .Divide hummus among 4 shal-
teaspoon ground cumin low bowls or plates. Top with the
teaspoon paprika chicken and any remaining dress-
¼ teaspoon cayenne pepper ing, cucumber, tomatoes, onion
¼ teaspoon salt, divided and parsley. Serve with warm
cloves garlic, finely chopped whole-wheat pita.
tablespoons lemon juice
cups hummus SERVES 4:½ CUP EACH HUMMUS,
English cucumber, halved CHICKEN, TOMATOES & CUCUMBER
lengthwise and sliced CAL485, FAT29G (SAT 5G), CHOL104MG,
pint cherry tomatoes, halved CARBS27G, TOTAL SUGARS4G (ADDED
¼ cup slivered red onion G), PROTEIN31G, FIBER10G, SODIUM
¼ cup chopped fresh parsley MG, POTASSIUM886MG.
Vegan Meatballs ½ teaspoon salt, divided processor; puree until smooth.
ACTIVE: 40 minutes ¼ teaspoon ground pepper Add the chickpea mixture to the
TOTAL: 1 hour 10 minutes tablespoon tomato paste large bowl along with quinoa
cup canned chickpeas and tamari or soy sauce; stir to
For these hearty and healthy cups cooked quinoa
combine. Form the mixture into
vegan meatballs, we’ve swapped tablespoon reduced-sodium
balls (about 2½ tablespoons
out the traditional ground beef tamari or soy sauce
each) and place on the prepared
and pork for protein-packed 28-ounce can no-salt-added
baking sheet.
chickpeas and quinoa—without crushed tomatoes
.Bake the meatballs until heated
skimping on any of those Italian ½ teaspoon crushed red
through and firm, 20 to 25 min
flavors you look for in a clas- pepper
utes. Let cool on the baking sheet
sic meatball. Mushrooms up the tablespoons chopped fresh
for 3 minutes.
umami factor, and simple tomato basil
.Meanwhile, finely chop the sauce completes the picture.
remaining garlic clove. Heat the
Serve over your favorite pasta .Preheat oven to 400°F. Coat a
remaining 2 tablespoons oil in a
or enjoy on their own. To make large rimmed baking sheet with
large skillet over medium heat.
ahead: Prepare meatballs (Steps cooking spray.
Add the garlic, tomatoes, crushed
-4) and refrigerate up to 1 day. .Pulse cauliflower, mushrooms,
red pepper and the remaining ¾
Prepare sauce (Step 4) and refrigonion and 1 garlic clove in a food
teaspoon Italian seasoning and
erate up to 3 days. processor until finely chopped,
¼ teaspoon salt. Bring to a simabout 15 pulses. Heat 2 table
mer. Cook until the flavors have
½ cups small cauliflower spoons oil in a large skillet over
melded, about 5 minutes. Serve
florets medium-high heat. Add the cauli-
the meatballs with the sauce,
ounces white mushrooms, flower mixture, ¾ teaspoon Italian
sprinkled with basil.
halved seasoning and ¼ teaspoon each
½ small onion, coarsely salt and pepper; cook, stirring,
SERVES 6:4 MEATBALLS & ½ CUP
chopped until softened, about 5 minutes.
large cloves garlic, divided Add tomato paste and cook, stir- SAUCE EACH
tablespoons extra-virgin ring, for 1 minute more. Transfer to CAL394, FAT17G (SAT 2G), CHOL0MG,
olive oil, divided a large bowl and let cool, stirring CARBS46G, TOTAL SUGARS12G (ADDED
½ teaspoons Italian seasoning, a few times, for 5 minutes. G), PROTEIN13G, FIBER10G, SODIUM
divided .Add chickpeas to the food MG, POTASSIUM1,272MG.
CHAPTER 2
GETTING STRONGER
These beginner-friendly workouts, as well as some crucial fitness advice, can put your body on its healthiest path.
MOVE FASTER BETWEEN SETS TO TORCH EXTRA CALORIES DURING STRENGTH
TRAINING.
WHY STRENGTH
TRAINING IS A
WEIGHT-LOSS WINNER
Don’t spend all your energy on the treadmill if you’re trying to drop a pants size. Strength training is an important way to boost your weight loss. Here’s why—and how.
BY LAURIE HERR
rying to lose a few pounds, but the “Muscles are fat-burning machines,” says Wendy
scale won’t budge? Try adding more Batts, a regional master instructor for the National
weight at the gym. Weight training— Academy of Sports Medicine. “So the more muscle
T
using free weights or weight machines you have, the more calories you’re going to burn.”
to build muscle—is a type of strength It doesn’t end after you leave the gym, either.
training that not can only help you slim down but Your body keeps torching calories for the next 24
also offers a ton of other health benefits. to 48 hours as it works to repair stressed muscle
The best part: You don’t have to spend all your tissues. That’s known as the afterburn effect,
time in the weight room. You can even do it at home, another name for excess post-exercise oxygen conwithout any fancy equipment. Here’s why weight sumption (EPOC). The more oxygen you use both training may be what you need to get the scale movduring and after a workout, the greater the EPOC. ing in the right direction, plus a few tips and exerAnd studies show that strength training is one of
cises to get you started. the best ways to do it.
All of this is very good news if you’re trying to
Burn More Calories lose weight.
It’s really pretty simple: Weight training builds mus- Think about it. With weight training, you’re
cle, and muscle burns more calories than fat—up revving up your calorie burn. You’re boosting your to three times more, according to some estimates. metabolism—possibly by up to 5 percent, according
GETTING STRONGER
to one nine-month study. And since you’re likely keep your form. As you get stronger, you’ll gradu
already watching what you eat, your exercise ally add more weight.
routine is now working with your diet to help you No dumbbells at home? Household items will
shed unwanted pounds. do. Start with soup cans and slowly work up to lift-
“Obviously, burning more calories throughout ing milk or laundry detergent jugs (partially filled).
your day, combined with a sensible diet, is going to Try carrying a full laundry basket while you do a set
maximize your weight loss,” Batts says. Not only of walking lunges. “You don’t have to have a really
that, but it helps keep the weight off. One study heavy weight in the beginning, especially if it’s for
found that less than an hour and a half of resistance weight loss,” Batts says.
training each week helped keep dieters from gain- Finally, remember to change things up. “Do
ing back weight, especially something new every week—even if it’s just a lit-
harmful belly fat. tle change—so you’re challenging your body in a
different way,” Batts says. “You’ll be using differ
Bodyweight
The Health Benefits ent muscles and expending more calories.” If you exercises such as
of Strength Training always do cardio first, switch the order and start planks or pull-ups
The benefits go beyond the with weights instead. One study suggests weight require zero
bathroom scale, too. “Weight training first gets your heart rate up, making your equipment and are
training improves your cardio workout more efficient. super effective for
posture, helps your endur
getting stronger,
ance, builds strength and Weight-Training Exercises to Try
leaner, and fitter.
reduces your chance of inju- Try the strength-building moves below. Be sure to
ries,” Batts says. Research warm up first. Watch your form, and keep a slow
shows it can also boost heart tempo. If you feel pain, stop.
health, improve cholesterol levels and increase FLOOR BRIDGELie face-up on the floor, with knees bone density. It also slows the inevitable decline in bent and feet flat on the ground. Keep arms at your strength as we age, because it keeps our muscles sides with palms down. Lift hips off the ground, from turning to mush and being replaced with fat squeezing your glutes and core until your knees,
as we get older. hips and shoulders form a straight line. Hold for
Oh, and something weight training doesn’t do: three seconds at the top, then lower back down to
It won’t make you bulk up. “If you’re training to be a starting position.
body builder, you’re going to be eating more. You’re HIP THRUST Start in a seated position with your going to be training with heavy weights, doing fewer knees and feet flat on the floor and your shoulder reps and isolating different muscles,” Batts explains. blades (not your neck!) against a bench. Add weight “To lose weight, you’re going to monitor your caloto your hip crease using a pad, if needed. Squeeze rie intake and do more reps with lighter weights.” your glutes and core and lift your hips until your
The end result: a leaner, stronger, more toned body. back is parallel to the floor.
Who doesn’t want that? BODYWEIGHT SQUAT Stand with your feet slightly
wider than hip-width apart, toes slightly turned
Getting Started out, arms at your sides, palms in. Squeeze your
“Where people get into trouble is when they start core and keep your chest lifted and back flat as by lifting too heavy,” Batts says. “They go to the gym, you shift your weight into your heels, push your pick up 10 pounds and then try to lunge or squat or hips back, and bend your knees to lower into a curl. And the next day they’re so sore and miserable squat. Bend your elbows and bring your palms
that they get discouraged and quit.” together in front of your chest. (You can also
Instead, she suggests starting with your own just hold your hands in front of your chest
body weight (read on for some suggested moves). the entire time.) Push through your heels
Your goal is to do 12 to 15 repetitions—they should to stand back up, and squeeze your glutes at the top
feel like a challenge, but you should still be able to for one rep. •
EATINGWELL
Power Foods to
Fuel Your Workout
Want a better sweat session? Find out which fitness foods can help improve your workout.
BY JOYCE HENDLEY
Want to give your Pre-workout:
routine a boost? Five key The easily digested
ingredients can give your carbohydrates in
body an extra edge when blueberries fuel muscles,
exercising or recovering and their fiber provides
from your workout. Here staying power.
are the ingredients that Post-workout:
can help power your next Polyphenolic compounds
exercise session. in blueberries may help
combat oxidative stress
. PEANUTS in muscles, potentially
The most protein-rich preventing soreness and
nut of them all gives you inflammation.
quality protein, which is
important for muscle . CHOCOLATE CHIPS
building. You probably don’t need
Pre-workout:A little us to justify why you
protein staves off hunger should snack on a
without overtaxing handful of chocolate
digestion. chips or an energy bar
Post-workout:Protein containing them, but
helps repair muscles and there actually are some
stokes your body’s great health reasons for
muscle-building adding them.
machinery, especially Pre-workout:
when consumed within a Antioxidants in dark
half hour after exercise. chocolate help prevent
muscle soreness later on.
. OATS One study of cyclists
Oats are rich in showed that dark
carbohydrates, the fuel chocolate helped reduce
your muscles prefer. oxidative stress in
Pre-workout:Fiber-rich muscles, a component of
oats supply sustained soreness. Animal
energy. research suggests . PUMPKIN SEEDS (like exercise) good for
Post-workout:They chocolate’s epicatechins Pumpkin seeds are good your heart.
provide a healthy can boost leg strength sources of alpha-linolenic Pre-workout:Snack on
amount of carbs to and endurance capacity. acid, a plant form some pumpkin seeds a
replenish depleted Post-workout:Dark of omega-3 fatty acids few hours before your
glycogen stores. chocolate provides that can help fight workout to bolster your
flavonols, compounds inflammation, a factor energy.
. DRIED BLUEBERRIES that can help improve in muscle soreness. While Post-workout:Pumpkin
Dried blueberries are a blood flow, which brings they’re not as potent as seeds are a good source
super tasty and more oxygen to replenish fish-based omega-3s of zinc, a key nutrient for
antioxidant-rich your hardworking in producing these recovery that helps
alternative to raisins. muscles. benefits, they’re also repair muscle tissue.
Walk This Way
Hoofing it with poles might seem a little weird, but get this: Nordic walking gives you cardio plus a full-body strength workout. Talk about effective!
BY KAREN ASP
Ever since I started use specially designed Preventive Medicine essentially start by
Nordic walking on the poles to propel yourself found that Nordic strapping on the poles
paved trails where I live forward. Nordic walking walking was more (I recommend Leki’s
in Indiana, I’ve drawn a lot poles are shorter than ski effective than brisk Instructor Lite, $150 a
of attention to myself. poles, with secure hand walking at lowering pair, leki.mwrc.net) and
People comment on the straps and angled rubber resting heart rate and dragging them alongside
poles I use, shouting out feet to help you push blood pressure, and you as you walk normally
things like “Where’s the against the ground, boosting aerobic while keeping your back
snow?” or “Are you lengthening your stride capacity. Some studies straight. Once that feels
asphalt skiing?” I honestly so you can go faster and in the review also found natural, you can start
don’t mind. It’s a chance engaging the muscles that Nordic walking pushing the poles into the
for me to rave about the in your core, chest, raised heart rate and ground and swinging
health benefits of the shoulders and arms. In oxygen consumption your arms even more,
sport. And little do they fact, this full-body levels as much as jogging thinking about reaching
know: I’ve competed in workout burns 20 to 46 did—but in a joint-friendly your arm forward as if
Nordic walking for almost percent more calories way. And a study by you were about to shake
a decade, snagging six than regular walking, researchers at Stanford somebody’s hand, and
world championships and says Malin Svensson, and the University then allowing your grip to
six world records. (Two author of Nordic Walking. of Florida showed that relax as you propel your
still stand.) And by distributing the walking with poles arm behind your hip as
The quirky-looking workload more evenly reduced stress at the you move.
activity is common in throughout your body, knee joint by about 30 Take the poles out
parts of Europe, where you won’t feel like you’re percent compared with for a spin once, and who
it started as a method putting in any more strolling without them. knows? Maybe you’ll
of dry-land training for effort—although your Nordic walking has a follow in my footsteps
cross-country skiers heart rate may say technique all its own, so and fall so hard for
and then became a otherwise. Even better: there is a small learning this sport that you set
favorite mainstream form A systematic review curve. You can find great a new record—even
of exercise. As with published in the Nordic walking tutorials if it’s just in your own
cross-country skiing, you American Journal of on YouTube, but you neighborhood. •
EATINGWELL
YOU CAN ACTIVATE
90 PERCENT
OF YOUR MUSCLES
WITH NORDIC
WALKING!
The 6 Best At-Home Exercises
We spoke with Julie Jones, wellness expert and personal trainer, about
the best bodyweight exercises you can do at home.
BY LAUREN WICKS
Whether you don’t have are a ton of ways to number of reps, which from P.E. class.”
time to go to the gym or remain active at home will challenge and help Jumping jacks are one
just prefer working out at and help you do what you set realistic goals. of her favorite moves for
home, it’s great to keep a makes your body feel getting your heart rate
few bodyweight moves good.” SQUATS up quickly. You can also
in your back pocket. We Jones says a good
“Squats are a try jumping rope if you
spoke with Julie Jones, full-body workout should foundational movement have the space.
CPT, a personal trainer incorporate upper-body, in exercise because they
and corporate wellness lower-body, and core are functional for life,” BURPEES
manager based in exercises, plus cardio. Jones says. “We need to Jones says burpees are a
Atlanta, to find out her The following moves be able to bend down trainer favorite because
favorite exercises for a require no equipment, and lift things, and this they’re a cardio and
full-body workout in but you could easily add strengthens our glutes strength exercise in one,
the comfort of your weight to any of them (a and quads.” working the entire body.
own space. pair of five-pound She points out that If you’re not comfortable
“Taking some time to weights is a great place
you can do bodyweight taking your burpees
get away from our to start). She advises squats against the wall if down to the floor, you
screens and the news is doing these moves in you’re not comfortable can put your hands on a
good for our mental timed increments instead with air squats. Just be bench or table that won’t
health,” she says. “There of performing a certain sure to keep your weight move from under you.
in your heels as you sit Just hop your legs back,
back and low. open them to a jack,
close and hop back in
PLANK toward your hands.
“Planks work the whole
body if you do them CORE AND MAT
right,” Jones says. “They EXERCISES
are great for developing Jones says there are a
core stability and million variations of
strengthening your crunches and sit-ups,
upper and lower body at which can easily and
the same time.” safely be done anywhere
You can modify a in the house. These
plank by standing and exercises help strengthen
placing your hands your abdominals and
against a wall, bench or back, which helps with
desk that won’t move everyday functionality.
from under you, or you
could take a kneeling LUNGES
plank as well. Lunges target the lower
body, but Jones says you
JUMPING JACKS can easily add a shoulder
“When it comes to cardio press or biceps curl to
exercises, I love to go work the entire body if
old-school,” Jones says. you’re short on time.
“Think about the moves She likes lunges
EATINGWELL
KEEP YOUR BODY IN A STRAIGHT LINE FROM YOUR HEAD TO YOUR HEELS WHILE PLANKING.
IF YOU LIVE IN AN APARTMENT OR HAVE DOWNSTAIRS NEIGHBORS,
CONSIDER USING A WORKOUT MAT TO MUFFLE NOISE.
because you can take timer app on your phone favorite way to work up a feel its best.
them forward, backward to make things easy.) sweat when she’s short Your home is a great
and to the side, all of You can repeat the series on time. Check out option for workouts.
which work your glutes once or multiple times Jones’s IGTV account for You’ll have more time to
and leg muscles for a serious total-body workout inspiration. exercise than you do at
differently. workout. Additionally, you’ll the gym, and it’s free!
Tabata is another want to make time to You can still take care of
TURN THESE MOVES common format used for stretch regularly. Most your body and build a
INTO A WORKOUT bodyweight workouts. of us don’t have an regular workout routine
You can easily make This involves doing a ergonomic desk chair at that strengthens your
these moves into a HIIT move for 20 seconds, home to help us maintain muscles. Practicing
(high-intensity interval resting for 10 seconds proper posture and are mindfulness and
training) workout. Start and then repeating for likely working from a movement through
timing 20 to 30 seconds eight rounds—about 4 couch or uncomfortable exercise is a great way to
per move—with a few minutes. You can repeat hard-backed chair find balance and
seconds of rest in this process multiple instead. Stretching is a practice self-care—two
between—and see how times until you reach great way to de-stress, things that can make you
you feel. (Pro tip: your time goal. This is relieve shoulder or back feel healthier and
Download a free interval Carrie Underwood’s pain and help your body happier.•
EATINGWELL
Perfect Pairings
Boost your fitness with workouts that complement each other.
BY CINDY KUZMA
Obsessed with cycling? Adore weight training? Congratulations on finding a of shoes on pavement
workout you love! But if your routine is one-note, you’re likely missing out on a leaves runners at risk for
whole symphony of benefits that other types of exercise offer. It can even be overuse injuries like
harmful. “Doing the same thing all the time can be hard on your body,” says Achilles tendinitis and
Chris Gagliardi, a personal trainer and a health coach certified by the American runner’s knee. Doing leg
Council on Exercise. and core exercises such
Mixing it up with a different workout a few days a week creates a well-rounded as squats, lunges and
program that works all your muscles, addresses imbalances and helps prevent crunches can reduce
injury. Here, three exercise pairings that go particularly well together. your risk of these
ailments by making
CYCLING +YOGA tends to neglect. exercises like walking your muscles, joints
Yoga works wonders for What’s more, the deep and running do. and connective tissues
flexibility and strength, breaths and mind-body The ideal solution? stronger and more
but it may not get your connection provide a Balance swimming with resilient. Add in moves
heart pumping hard good balance to the explosive moves like to tone the upper-body
enough, says Gagliardi. blaring tunes of a spin box jumps, skips and muscles that running
So pair your practice class, and can help bounds. These exercises doesn’t target, as well.
with pedaling, which you stay centered while can be intense, so start On the flip side,
will boost your heart navigating traffic on small and progress. For there’s good reason
rate and benefit your road rides. instance, practice side for those who hang out
cardiovascular system. lunges for a while, then near the weight rack
Cycling also works your SWIMMING + work your way up to to venture toward the
hamstrings (which many PLYOMETRICS side-to-side hops. treadmills, Gagliardi
yoga poses don’t target) Hitting the pool offers a If weight-bearing plyo says. Resistance training
and gives your upper total-body workout that moves are already part typically doesn’t get
body and back (places all boosts cardiovascular of your regimen, make your heart rate up
those Sun Salutations do fitness and protects some of your leaps in the enough to count toward
tax) a break. Try a spin against chronic pool. The supportive the recommended
class, or hit the trail or conditions like diabetes nature of the water can weekly minutes of
road, where you’ll reap and heart disease. But give your joints a break. moderate-intensity
the mood-boosting there’s one component Plus, it’ll help you hit cardio.
benefits of nature too. it lacks: impact. Because your cardio targets. Because running
Meanwhile, yoga of that, it doesn’t help is so vigorous, you
poses strengthen the you maintain strong RUNNING + can get by with just
back, core and upper bones the way STRENGTH TRAINING weekly minutes of
body—areas that cycling weight-bearing The constant pounding huffing and puffing.
Here’s One Way
Women Are Stronger
Than Men
See ya later, Chad! Women can exercise longer than
men can before getting tired, research shows.
BY AMANDA MACMILLAN
Ladies, you now have highlights a big marathon or cycling for
some science-backed problem in the scientific a long period of time.
bragging rights: Women community: Many In other tests, women
can exercise for longer studies—including have been able to hold
than men before getting research on physical isometric contractions
tired, according to a activity and (like making a fist or
scientific review. performance—are only flexing a bicep) for
It’s not because done on men. But longer durations than
women are stronger; exercise routines men when performed at
men are generally designed for best results the same percentage of
more powerful than in men may not be as their maximum strength.
comparably fit females. well suited for women, These measures aren’t
But here’s the catch: suggests the small just relevant in lab
Women’s muscles tend number of studies that settings. “We perform
to be more resistant to have involved both these types of subtle,
fatigue than men’s, which genders. Hunter static contractions all
means they can perform reviewed these studies day long,” Hunter says.
at the same relative in her paper and “They’re important for
intensity for a longer encouraged scientists to holding us up while
duration. add to them with their we’re standing or sitting
“I may not be able to future work. upright. And we know
bench-press the same “The bottom line of women can essentially
amount of weight as a training or rehab is that do them for longer
big muscle-bound guy, you have to fatigue a than men.”
but if you ask us both muscle in order to Gender advantages with men in a sport like
to perform a contraction increase its strength,” vary by activity, as well. running. In an activity
at 100 percent of our Hunter explains. “So if Women burn more fat like swimming, those
maximum strength and men and women fatigue and fewer carbohydrates differences matter less.
sustain it as long as we differently, they should than men during “Look at Diana Nyad,”
can, I should be able to be treated differently.” sustained exercise, Hunter says. “The first
outperform him,” says This is especially “which sets them up to person to swim from
study author Sandra important during perform, potentially, for Cuba to Florida [without
Hunter, PhD, associate physical therapy after longer periods of time if a protective cage] was
professor of exercise injuries, surgery or a they’re going at the same a woman.”
science at Marquette diagnosis of osteoarthritis, intensity as men,” Hunter So does that mean we
University. she adds. says. But women have can declare women the
The 2016 paper, Research has shown, smaller hearts, smaller tougher sex? “It’s very
published in the journal for example, that women muscles and more body tempting to say that, isn’t
Medicine & Science in retain more strength in fat than men, so it can be it?” Hunter says. But
Sports & Exercise, their legs after running a hard for them to keep up toughness can be
EATINGWELL
measured in a lot of limbs, she says, and best woman probably will continue to narrow
different ways, she adds, it’s hard to take those won’t ever be able as women’s sports
and women certainly findings and make to outrun the best programs grow and
don’t come out on top in broader assumptions. man, simply because improve. She also hopes
all of them. The answer, says of physiological her research encourages
There’s also plenty Hunter, is that more differences,” Hunter says. a future where each
that science still doesn’t research is needed. “But for many years gender’s strengths and
know, which is one of the Significant progress has those differences have weaknesses are taken
main points of Hunter’s been made in the last been overestimated into account by
new research. Existing years, and women because we haven’t had scientists, coaches and
studies do show that are certainly better the best genetic pool of health professionals. “If
women have the upper represented now than women competing we can give women care
hand when it comes to they used to be, both in against the best genetic that’s tailored to them,”
fatigability. But they’ve scientific studies and in pool of men.” she says, “we can really
only looked at very real-world athletic Hunter is confident help them reach their
specific tasks or specific arenas. “To be clear, the these performance gaps full potential.”•
WEIGHTS,
DUMBBELLS AND
RESISTANCE
BANDS ARE GREAT FOR WORKING HAND MUSCLES.
EATINGWELL
Get a Grip
Who knew that better health was literally in your hands? Here’s what to know—and how to boost your grip strength.
BY K. ALEISHA FETTERS, CSCS
Hand-grip strength is clinical professor of your arms long and
about more than sport science and close to the front of your
opening pickle jars with physical education at thighs). Slowly reverse
ease. It’s also about your Huntingdon College in the motion and lower
longevity and quality of Montgomery, Alabama. the weights to the floor.
life. Research has linked Here are three exercises Work up to three sets of
low grip strength to an that Olson recommends: to 12 reps.
increased risk for
cognitive impairment, FARMER’S CARRY HOLLOW-BODY HANG
fractures, falls, Stand with your feet Grab a sturdy overhead
depression, sleep about hip-width apart bar with an overhand
problems, type 2 with a pair of dumbbells grip, thumbs wrapped
diabetes and premature on the floor by the under the bar, hands
death. outsides of your feet. slightly wider than
One long-term study Squat down, and, shoulder-width apart.
published in the Lancet keeping your back flat Pull your shoulder
even found grip strength and abs pulled in tight, blades down and back
to be a better predictor grab a weight in each and raise your feet off
of the odds of dying hand and stand up, arms the floor so your body
from cardiovascular by your sides, palms forms an elongated C
disease—or from any facing your thighs. From shape. Hold it for as long
cause—than blood here, walk forward until as possible, keeping
pressure. Why? Grip your hands feel like your arms and core
strength is a reliable they’re about to give engaged. Work up to
marker of overall muscle out, then lower the doing four 30-second
mass, which is critical to weights to the floor. holds.
the function of every Work up to three reps.
system in your body, WHAT ABOUT
explains lead author DEAD LIFT HAND-GRIP TOOLS?
Darryl P. Leong, MPH, Stand with your feet Isolating your hand grip
PhD. about hip-width apart with squeeze balls and
Muscle size and and a pair of dumbbells other trainers won’t
strength tend to decline by your toes, placed directly protect you
as you age, starting as perpendicular to your from chronic disease,
early as your 30s. But body. Push your butt says Olson. But focusing
doing resistance and hips back and bend in on grip with a special
exercises that work your forward at the waist, tool can get you more
body’s major muscle keeping your back flat results from moves like
groups can prevent or and abs pulled in tight, carries, dead lifts, and
help reverse that loss. with your knees just hangs that will help
Plus, the more weight slightly bent. Pick up the improve your overall
you’re able to hold on to weights, palms facing muscle mass and health.
and lift, the more muscle the front of your thighs, Try doing three sets of
mass you’ll be able to arms straight, and push reps with a hand-grip
build, says Michele through your heels to trainer at the beginning
Olson, PhD, senior stand back up (keep of every workout.•
Power Center
Your core is so much more than meets the mirror, in ways that go beyond muscle deep. Here’s how to make yours its healthiest yet, outside and in.
BY TULA KARRAS
OPTIMIZE YOUR opposite arm and leg), muscles to shorten and
ENERGY FLOW then five to ten tighten, while back core
“Your core is the -second side planks muscles are elongating
foundation for (on right, then left). and not firing enough.
everything when it “When we stay in
comes to movement,” KNOW YOUR GOAL misalignment for hours,
says Peter Ronai, a STANDARDS we hardwire imbalances
clinical professor of How fit is your core? If into the muscles and
exercise science at you can do 30 to 36 joints and compromise
Sacred Heart University curl-ups (bringing only strength and function,”
in Connecticut. “Any shoulder blades off the Ronai says. Realign by
activity that involves the mat) before stopping, it’s lifting the top of your
arms or lower body uses in pretty good shape, sternum up and bringing
the core as an axis.” Your according to the your shoulder blades
core encompasses not American Council on down your rib cage. You
just the abdominals—the Exercise. Do more and also want to activate the
internal and external you’re above average. As thoracic (upper) spine
obliques along your for waist size, the latest and scapula muscles
sides, the rectus from the American Heart regularly, Ronai says:
abdominis down the Association suggests 35 Squeeze your shoulder
center, and the deeper inches or less for women blades together while
transverse abdominis is best for cutting your sitting, do seated rows
that wraps the health risks, although (with or without
waist—but all the researchers noted that weights), and draw back
muscles front and back, more study is needed to your chin (if it juts)
from the shoulder girdle understand how waist throughout the day.
to the pelvis and even circumference affects
the upper third of the stroke risk and how it HIGH-TECH OPTIONS
thigh (yes, all that!). “The impacts various racial While these options are
stronger and more and ethnic groups. Along not for everyone, some
stabilized your core, the with a healthy diet, high cutting-edge in-office
more forceful any intensity interval training treatments offer
movement can be can help because it burns alternative ways to tone variation known as
because you aren’t calories faster than other and trim. “If you’re Emsculpt Neo adds a bit
leaking energy through forms of exercise, says treating the abs, a of fat reduction as well,
the body’s kinetic chain, Ron Snarr, PhD, a -minute Emsculpt also using radio
its system of movement,” kinesiologist at Georgia session is the equivalent frequency energy to
Ronai says. His Southern University. of 20,000 contractions,” destroy fat cells. Other
three-move series works says dermatologist Jared devices, such as
your core as one MIND YOUR BACK Jagdeo, MD, chief CoolSculpting Elite,
dynamic unit. Do as The six and a half hours medical officer of Ever/ eliminate those fat cells
many reps as you can a day adults sit, on Body in New York City, by freezing them. To
with good form of average, can sap core of the muscle-building smooth the skin, Melissa
curl-ups (cross arms over muscles, especially if you device that uses Doft, MD, a New York
chest) and bird dogs (on hunch. The slump can electromagnetic energy plastic surgeon, is a fan
all fours, alternate lifting cause frontal core to elicit those reps. A of the combination of
EATINGWELL
microneedling (tiny planks. “High levels of visceral fat.” That visceral recent recommendation
needle pricks to steady stress produce fat within your middle is for waist measurement to
stimulate collagen and a sustained stream of the deep-down kind that be part of annual check-
elastin) and Radiesse, a the hormone cortisol, surrounds the organs and ups. Besides meditation,
hyaluronic filler. “The which reduces AMPK, an messes with your health. try to work in a 20-
pairing can reduce the enzyme that regulates “Abdominal fat secretes minute dose of nature:
appearance of cellulite our fat and carbohydrate inflammatory biomark- Researchers from the
and tighten loose skin,” metabolism,” says ers that can eventually University of Michigan
she says. Deena Adimoolam, MD, lead to heart disease, as found that people who
an endocrinologist in well as increased risk of spend 20 to 30 minutes
FREE YOUR MIND New York. “When AMPK diabetes,” says Tiffany sitting or walking in
Doing a regular de- drops, so does fat metab- Powell-Wiley, MD, who greenery a few times a
stress is as potent a part olism, which over time cowrote the American week significantly reduce
of your game plan as leads to an increase in Heart Association’s their cortisol levels.•
BANDS CAN
CREATE
ADDITIONAL
TENSION
DURING WARMUP EXERCISES, ACTIVATING
MUSCLES FOR A MORE STRENUOUS WORKOUT.
MINI-BAND MAGIC
Use this routine to ramp up your total-body strength—
in just 15 minutes!
BY ROZALYNN S. FRAZIER
he mini resistance band doesn’t get
nearly enough credit. But this small,
A
portable piece of elastic is mightier T than you think, providing external
tension on your muscles to make them
(and you!) work harder. And according to Le Sweat
founder Charlee Atkins (pictured), who designed
this six-move circuit, it’s not only great for total
body toning—it “also adds more variety to work
outs than traditional bodyweight exercises provide.”
B
Bonus: It’s beginner-friendly, too!
DO EACH EXERCISE FOR 40 SECONDS back-to-back
Supine Extension
without rest.
(A) Lie face-up with a mini resistance band around
COMPLETE 3 TOTAL SETS, resting for 60 seconds your arches, knees bent at 90 degrees. Lift head and
shoulders, and place hands lightly on the back of your
between each.
head. (B) Extend left leg straight out; left heel should AIM TO DO THE CIRCUIT 3 TO 5 TIMES a week.
be about one inch above the ground. Hold for one breath. Bring left leg back in and then extend right leg straight out; continue alternating.
Make sure Keep
the band back flat.
is taut.
A B A B
Band Dead Lift Half-Kneeling Pulldown
(A) Place a mini resistance band under the ball of (A) Place a mini resistance band around wrists. Kneel
right foot, holding the opposite end in both hands. on right knee with left knee up and left foot planted.
With a slight bend in knees, hinge at hips, lowering Keep abs tight. Extend arms straight up, palms facing
torso until hands are at or below knees. (B) With forward. (B) Keeping elbows close to body, pull arms
control, rise to standing. Lower back to A and repeat. straight down to the base of the ribs while pulling the
band apart. Return to A and repeat.
Drive
A ankles into B
the band.
C
Push-up + Superwoman
(A) With a mini resistance band around ankles, get into a high plank with feet hip-width apart and hands directly underneath shoulders. (B) Keeping elbows in, lower to ground. (C) Extend arms straight out; then squeeze glutes to lift chest and thighs. Lower back to ground, then push back up to A. Repeat sequence.
EATINGWELL
GETTING STRONGER
Bring
shoulders down and back.
A B C
Squat-Pulse Combo
(A) Place a mini resistance band just below knees and stand tall, feet shoulder-width apart. Push hips back, bend knees and lower into a squat with hands clasped and extended in front of your chest. (B) Step right
WORK UP TO MORE
RESISTANCE foot out to the right side and then back in to A.
Buy a band set with (C) Maintaining position, repeat movement with left
multiple resistances so foot. Rise back to standing; repeat sequence.
you can keep challenging
yourself as you get
stronger.
A
Sit-up + Row
(A) Lie face-up with knees bent, feet flat on ground, and arms
extended straight up, Keep abs
with a mini resistance tight.
band around thumbs. (B) Keeping arms extended, raise torso to move into a V shape. (C) Pull right elbow down and back until wrist is at your ribs. Return right arm to full extension; repeat on left side. Lower
back to A and repeat. B C
ARMED WITH STRENGTH
Work your upper body with these creative, challenging
exercises—no weights required.
BY MALLORY CREVELING
A
ood news for at-home exercisers: Shoots
You don’t need a set of weights or a (A)Place hands on
two chairs and walk
kettleball to get a solid upper-body
feet back to a plank
G
workout. All you need are a few
position, shoulders
common household items and this
over wrists. Bend
workout from NASM-certified trainer Jennifer elbows 45 degrees
and lower chest
Romanelli (shown), co-owner of Trooper Fitness
toward chairs to
in New York City.
perform a push-up.
Bodyweight exercises not only build muscle but
Press back up to
can also power you through your days. “Tweak your plank. Drive hands into B
chairs; lift hips and
training to what you want to do in your life—make it
feet off the ground and sweep them underneath you,
work for you,” Romanelli says. (For her, that means
landing in a reverse plank with legs straight out in
carrying a toddler in one arm and a stroller in the
front, heels on the ground and arms straight.
other while walking up five flights!) (B)Bend elbows 45 degrees and lower butt toward
floor to perform a triceps dip. Press back up, driving
Your sense of accomplishment will grow every
hands into the chairs and lifting hips and feet off floor
time you do a few more push-ups or hold your plank
to sweep them underneath you and back to a plank
a little longer, and that progress will motivate you to
position for the push-up. Continue alternating
work through the challenges, Romanelli says. between push-up and dip.
EATINGWELL
RESIST
SHRUGGING YOUR SHOULDERS—KEEP THEM NEUTRAL, WITH YOUR NECK RELAXED.
A A
Keep your
legs
straight.
B
B
Bat Wing
(A)Start seated, knees straight and heels planted, Modified Handstand Push-up
leaning slightly backward, with elbows bent and
(A)Place hands on floor and feet on a chair placed on towels slightly behind you. (B)Drive
behind you, so body forms an L shape. (B)Bend elbows outward, lowering back toward floor. Then,
elbows and lower head toward floor, between squeezing shoulder blades together, pull elbows back
hands. Press back up and repeat. toward center as you sit up taller. Repeat.
Keep your
back
straight.
Triceps
A
Extension
(A)Place hands on a chair and walk feet back to a plank
position. (Keep feet wide to make it
A
easier, closer B
together to increase the challenge.)
(B)Squeezing
elbows toward each other, bend them
Towel Chest Fly
straight back,
(A)Start in a modified plank position (on knees),
lowering upper
each hand on a towel or glider in front of you.
body toward floor.
(B)Maintaining a modified plank, with pelvis tucked slightly forward, glutes and abs engaged, drive towels straight out to the sides, keeping a
B
slight bend in the elbows. Press up as you slide the towels back under your shoulders. Repeat.
EATINGWELL
GETTING STRONGER
The Drill
CIRCUIT 1: PYRAMID Perform Modified
Handstand Push-upsand Shoots“pyramid” style, starting at 2 reps each
A and building to 4, 6, 8
and 10, then back down: 2 Handstand Push-ups, 2 Shoots, 4 Handstand
Look
Push-ups, 4 Shoots, etc.
forward, not
down.
CIRCUIT 2: TRI SET
Do 3 sets
Towel Chest Fly
reps
Triceps Extension
reps
B Bat Wing
to 20 reps
CIRCUIT 3: AB FINISHER
Do 3 sets
Towel Ab Rollout
Towel Ab Rollout
(A)Start in a forearm plank position, shoulders right reps
over elbows and both feet on towels. (B)Maintaining Adductor Plank
a strong plank, glide feet back so shoulders come seconds each side
behind elbows. Then pull forward, shoulders returning back over elbows. Continue moving back and forth.
Make sure
hips are stacked.
Adductor Plank
Start with your right elbow on the floor, and then place left foot on top of chair and right foot under the seat, getting into a side plank position, hips stacked and right shoulder directly over right elbow. Keeping body in a straight line from shoulder to feet, hold for 30 seconds. Switch sides.
CHAPTER 3
REST AND RECHARGE
From taming post-workout inflammation to ensuring a restful night’s sleep, what comes after exercise is just as important.
STRENGTH THROUGH SLEEP
Research has shown that regular strength training and deep slumber are perfect bedfellows.
BY EMILY JOSHU
good night’s sleep is one of the most
elusive aspects of full-body well
ness. Sleep deprivation leads many
A
of us to struggle to feel rested and
attentive throughout the day, and
the body needs sleep to restore itself and protect
against illnesses, as well as ensure muscle health.
Science suggests that picking up some light dumb
bells or going for a run could be key to a restful night
of sleep and waking in the morning without slamming the snooze button.
Research has shown that engaging in several types of exercise can increase levels of testosterone in both men and women, which is directly linked to nighttime sleep quality. Healthy levels
of testosterone build more muscle than low levels, which can also be achieved with strength training.
Some of the earliest research, a 1983 study in the
REST AND RECHARGE
RESEARCHERS
FOUND THAT
LIFTING WEIGHTS
European Journal of Applied Physiology and Occu
IN THE MORNING
pational Physiology, found that testosterone lev- HELPED SUBJECTS
FALL ASLEEP
els in men increased significantly after weight lift
FASTER AND SLEEP
ing. Additionally, a 2012 comparative study in the MORE SOUNDLY
THAT NIGHT.
European Journal of Applied Physiology discovered a link between higher testosterone levels and men who exercised regularly compared with men who
were sedentary. And a 2016 study of obese men, published in the Journal of Clinical Biochemistry
and Nutrition, found that regular exercise did more
to increase testosterone levels than simply losing
weight. While men generally produce more tes
tosterone than women do, women also produce it.
The relationship between testosterone and
nighttime sleep quality hinges on slow wave sleep, also known as deep sleep. It occurs during phase 3
of sleep, which is the deepest phase of non-rapid eye
movement (NREM) sleep. During this phase, the
sleeper stays relatively still but can be susceptible to dreaming and sleepwalking. “It’s a very aggressive form of sleep, so even if you only sleep a few
hours, it forces its way into the night,” says Matthew
Ebben, PhD, associate professor in the department
of sleep medicine at Weill Cornell Medical College.
This kind of sleep can be difficult to wake up from. Additionally, slow wave sleep has a rebound effect
to help the body catch up if it has missed out on
this crucial sleep stage—for example, if you stay up
too late one night but then fall back into regular
sleep habits the next day. During periods of deep
sleep, a growth hormone crucial for building muscle
is secreted. Sleep also allows the muscles to relax, which can reduce tension and pain; that’s why you
wake up sore and tense after a sleepless night. have likely lost all slow wave sleep. However, Ebben Long-term lack of sleep has also been linked to the says, this type of sleep declines faster for men, who
development of chronic pain. have significantly more testosterone than women.
Certain conditions, such as obstructive sleep A 1997 comparative study in the Journal of Sleep apnea, can result in difficulty getting to slow wave Research, for example, found that significant reducsleep, since individuals experience fragmented tions in slow wave sleep occurred in men in their sleep patterns where they frequently stop breaths, while it did not diminish for women. This ing. So while simply not getting enough sleep can suggests that the gender difference in slow wave leave you drained and unwilling to exercise, the sleep may emerge between age 30 and 40 in young behind-the-scenes process of slow wave sleep has adults. Additional research published in the Journal
a greater influence on how you feel the next day. of Clinical Endocrinology & Metabolism found that
Slow wave sleep, however, gradually declines by age 45, testosterone starts falling by 1 percent a
with age. People generally experience the highest year. Other research suggests that could start even
levels of slow wave sleep during childhood, and earlier. In men, low testosterone has been linked
the levels decrease as we get older. By age 60, men not only to sleep disturbances but also to low
EATINGWELL
energy, depressed mood, and loss of muscle and the proportion of time spent in bed over sleep time. bone strength. “This isn’t something that you can For example, somebody with 95 percent sleep effireally do that much about,” Ebben says. “Particuciency is sleeping 95 percent of the time that they’re larly men, as they get older, they lose the ability in bed.” A sleep efficiency score of 85 percent or to generate this type of sleep, and they also have a greater—the equivalent of just under seven hours reduction in the prodution of that human growth of total sleep with eight hours of time trying to fall hormone. It appears that there’s a relationship asleep—is considered a good score, though some
between these things.” people are naturally able to fall asleep faster and
sleep more soundly than others. Stress, pain and ill
A CHALLENGING WORKOUT CAN IMPACT HOW ness; noises such as a partner’s snoring; and diet can much time you spend actually sleeping while in bed have a negative impact on overall sleep efficiency. rather than just being awake. “All different forms A 2010 study in the journal Psychosomatic Mediof exercise improve what we call sleep efficiency,” cine suggests that a couple’s personal interactions Ebben says. “The ability to maintain sleep during throughout the day could affect sleep efficiency. For the night, sleep efficiency, is represented in terms of example, fewer negative interactions throughout
REST AND RECHARGE
the day suggested a higher likelihood of optimal Society found that the more physical activity the
sleep efficiency. women got in during the day, the better they slept
One of the most effective exercises to boost tes- at night. The researchers found that women who
tosterone and sleep quality is resistance training, were getting 7.5 to 17.5 hours of activity per week which involves strengthening the muscles with free were more likely to sleep more than six hours, weights, medicine balls, weight machines, resisand those who were getting more than 7.5 hours tance bands, or suspension equipment. Starting a a week of activity were 7 to 15 percent less likely to
strength-training routine, research suggests, could have restless sleep.
improve a person’s sleep quality. A 2005 pilot study High-intensity interval training (HIIT) has also
in the Journal of Sports Science & Medicine found been shown to increase testosterone levels, which
that “resistance training led to improvements in can lead to better sleep. One 2012 comparative
sleep as measured by a self- study in the Journal of Endocrinological Investiga-
report sleep questionnaire,” tion found that men who completed interval train-
Sleep allows the the authors wrote. Partic- ing with 90 seconds of interspersed treadmill run-
muscles to relax, ipants completed a one- ning boosted their testosterone levels significantly
which can reduce circuit resistance-training more than those who ran for 45 minutes straight.
tension and pain; routine comprised of bench Another study, from 2013, published in the Euro-
that’s why you presses, leg presses, leg pean Journal of Applied Physiology, found that tak-
may wake up sore extensions, rowing, shoul- ing DHEA supplements along with five sessions
and tense after a der presses, and arm curls of two-minute cycling exercises increased testos-
sleepless night. for 10 to 12 reps each. A 2020 terone levels in both younger and older men. For
study in the journal Scientific a low-intensity alternative, preliminary research
Reports found that resistance also points to yoga to get a better night’s sleep and
training improved total sleep time and sleep effi- reduce stress, especially for certain populations
ciency in patients undergoing hemodialysis, a treat- who typically experience sleep disruptions, such
ment for kidney failure. as women, the elderly, people with type 2 diabe-
If you’re new to strength training, consider light, tes, and children with autism spectrum disorder.
adjustable dumbbells, or use a water jug in place A 2015 report from the Centers for Disease Conof a medicine ball. Even just your body weight trol and Prevention showed that 55 percent of yoga can be an effective strength-training tool, with practitioners reported improved sleep, and more moves that target your core and lower-body musthan 85 percent reported overall reduced stress. A cles. Limit strength workouts to 45 minutes, and clinical trial published in Psychiatria Danumake sure to rest for at least 60 seconds between bina found that yoga lessened symptoms of depressets. This helps reduce the risk of fatigue and injury sion and anxiety while improving sleep quality
in beginners. among menopausal women. Additionally, a 2013
You don’t have to exclusively hit the weights study in the Indian Journal of Psychiatry found
or the resistance band to get a better night’s rest, that when elderly populations practiced yoga, it though. “All kinds of exercise have been shown to improved both their sleep quality and quality of life. improve nighttime sleep quality in general,” Ebben
says. In a recent study of 23,600 German adults pubWHILE EXERCISE AND STRENGTH WORKOUTS HAVE lished in Preventive Medicine Reports, researchers been proven to foster better, more restful sleep, found that any muscle-strengthening exercise is other lifestyle influences can also help you get a associated with a reduced prevalence of “poor” or better night’s rest, including sleep hygiene. The “very poor” sleep. Additionally, a 2018 review in the term refers to the environment in which a person Journal of Science and Medicine in Sport suggests is sleeping, as well as their daily routines. For examthat sleep deprivation can impair overall muscle ple, someone with strong sleep hygiene might have strength. A study of more than 75,000 postmenoa fixed bedtime and waking time and a comfortable, pausal women conducted by the Sleep Research dark bedroom, and might exercise around the same
EATINGWELL
THE L-THEANINE IN MATCHA TEA HELPS CALM YOUR SENSES, SOOTHE YOUR NERVES, AND RELAX YOU BEFORE BED.
time every day. Reserving the last 30 minutes of the When cultivating a better night’s sleep, forming day for winding down and avoiding electronics can a routine is a crucial first step. “Consistency is king also cultivate strong sleep hygiene by putting the when it comes to sleep,” Ebben says. “You generbody in a relaxed mood. Additionally, doing anyally want to go to sleep and wake up around the thing before bed that increases body temperature same time every day, because we have what are has been shown to help with sleep quality. While called circadian rhythms, which are body rhythms this includes exercising just before bedtime, taking that predict when you’re going to sleep and when a hot shower or drinking a steaming cup of tea can you’re waking up. If you’re moving around your
also increase slow wave sleep. awake time and your sleep time, it affects those
CBD products and melatonin supplements have circadian rhythms—they don’t know when to prepare
become popular interventions for some who want your body for sleep and when to prepare your body to alleviate anxiety around bedtime and fall asleep for wakefulness.” He also recommends limiting faster, though Ebben cautions against using them the amount of non-sleep time you spend in bed. If as primary treatments. “I don’t think CBD needs you’re having trouble falling asleep, consider getting to be part of the discussion of good quality sleep. up and walking around, and try to limit your
I think there are other things that people should Netflix-in-bed time.
do that are much more important than worrying If you’re just getting started lifting weights,
about CBD or melatonin,” he says. “You can help trying yoga, or sweating it out with HIIT, Ebben yourself much more by exercising and working on recommends going slow at first and consulting your schedule than you can by taking something out with a healthcare provider to assess your skill of a vape or bottle. If you can reduce your anxiety level and set a starting point. Then, with that in through exercise, that’s going to help your nightmind, practice consistency with your workouts
time sleep quality.” and bedtime routines. •
Ways to Help Your Body Recover Between Workouts— and 1 Thing to Avoid
Try recovery sessions between workouts to feel better
and fast-track your fitness goals.
BY DANIELLE KOSECKI
High-intensity interval of oxygen- and promote blood flow to a pre-workout stretch
training still ranks as the nutrient-rich blood to muscles to speed impacts how you’ll feel
“it” workout, according muscles. Infrared saunas recovery. You can DIY during your workout, not
to the American College emit light that can get with a foam roller or after.) But don’t scrap
of Sports Medicine. deeper into your body percussive massager, like the practice. It may help
If reading this makes than warmed air can, the Theragun. you feel less tight.
your quads quake, take producing the same “Stretching is important
heart. Recovery studios effects at a slightly more Active Recovery for your functional range
are catching on, comfortable 140°. And Watch the Tour de of motion,” says Malachy
with CrossFitters and some promising, though France and you’ll notice McHugh, PhD, director of
spinners as well as preliminary, research that riders will finish a leg research at the Nicholas
elliptical lovers and barre suggests that either may of the race and Institute of Sports
enthusiasts getting on have benefits for immediately get on a Medicine and Athletic
board. “People assumed decreasing post-workout stationary bike for a light Trauma in New York City.
that it was the workout pain or boosting spin. That’s active “It makes the muscle
that yielded the benefit, performance during your recovery. Cooling down more compliant and
but it’s really how well next workout. Just with light exercise can stronger in a stretched
you recuperate between remember your water help you feel more position”—all important
sessions that gets bottle—dehydration can rested and less sore for factors for your workout.
results,” says Aaron make soreness worse. your next sweat session,
Drogoszewski, CPT, the according to a study in TECHNIQUE TO SKIP
cofounder of Recover, Massage the Journal of Strength Ice Bath
a New York City-based French researchers and Conditioning Athletes have long been
recovery studio. analyzed 99 studies Research.Active plunging their legs into
Any exercise that comparing recovery recovery keeps circulation ice water as a way to
challenges you strategies and found that elevated, which speeds slow down the immune
generates microtears in massage reduced up the removal of system’s inflammatory
your muscle fibers—and muscle soreness and lactate, a by-product of response to exercise.
when they repair fatigue better than other exercise that can Research does support
themselves, you get techniques. How does it interfere with muscle that it can reduce
stronger. Recovery work? One possibility: repair processes, says how sore and tired
techniques are intended “Direct pressure Behm. Doing 6 to 10 your muscles feel, but
to help speed you activates pain receptors minutes of low-intensity it’s possible the
through this process. in muscles that send pain cycling, rowing or tried-and-true technique
Check out these four to signals to the brain, jogging at the tail end of works too well. Studies
try—and one to skip. which then sends down your workout is ideal. show that muscles can’t
morphine-like repair without some
TECHNIQUES TO TRY compounds that Stretching inflammation; it
Sauna decrease that pain,” says Important for fitness? kick-starts the healing
Traditional saunas use exercise physiologist Yes. For recovery? Less process. So when you
high heat (around 185°F) David Behm, PhD. so. In a Cochrane review, cut it short, you may be
to help increase Massage may also post-exercise stretching delaying the recovery
circulation in your body, improve range of motion, alleviated soreness by process and stunting
expediting the delivery reduce tightness and only 1 to 4 percent. (And strength gains.•
EATINGWELL
A 2021 ANIMAL STUDY FOUND THAT MASSAGE THERAPY
DOUBLED THE RATE OF MUSCLE RECOVERY.
SWEET TREATS
FOR SLUMBER
Wind down at night with these delicious desserts that are
packed with sleep-friendly ingredients.
Strawberries & teaspoons lemon juice return to the freezer for a few
teaspoons granulated sugar minutes to firm up slightly.)
Cream Pops
/4 cups vanilla frozen yogurt .Alternate layers of 1 tablespoon
ACTIVE: 30 minutes
each of the frozen yogurt and
TOTAL: 63/4 hours
TO MAKE AHEAD: Freeze for up to .Combine strawberries, lemon compote into each of six 3-ounce
week. juice and sugar in a medium freezer-pop molds until they’re
saucepan. Cook over medium almost full. Using a skewer or
EQUIPMENT: Six 3-ounce freezer-
heat, stirring, until the sugar is chopstick, gently stir to create
pop molds
dissolved and the fruit has broken a swirled pattern. Insert sticks.
A glossy compote swirled with down, 8 to 10 minutes. Transfer Freeze until solid, at least 6 hours
softened frozen yogurt gives the mixture to a bowl and refrig- or up to 1 week.
these pops Creamsicle vibes. erate, uncovered, until completely
Strawberries are a natural source cooled, about 30 minutes. SERVES 6:1 POP EACH
of melatonin. .Let frozen yogurt soften for a CAL75, FAT2G (SAT 1G), CHOL5MG,
few minutes at room temperature. CARBS14G, TOTAL SUGARS10G (ADDED
pound strawberries, hulled Stir with a sturdy flexible spatula G), PROTEIN1G, FIBER1G, SODIUM16MG,
and quartered until pliable. (If it gets too soft, POTASSIUM111MG.
“Chocomole” Pudding tablespoon coconut oil
ACTIVE: 15 minutes teaspoon vanilla extract
TOTAL: 31/4 hours Pinch of sea salt, plus more
TO MAKE AHEAD: Cover and for garnish
refrigerate for up to 2 days. Stir
before serving. .Soak dates in 1 cup hot water un-
til soft, 5 to 10 minutes. Drain.
Creamy avocados make this dairy- .Process the dates, avocados, milk
free and vegan dessert super rich. beverage, cocoa, maple syrup (or
The omega-3 fatty acids in avocado agave), oil, vanilla and a pinch of
can help improve your sleep quality. salt in a food processor until very
smooth and creamy.
Medjool dates, pitted and .Refrigerate until cold, about 3
coarsely chopped hours. Serve garnished with a little
ripe avocados extra sea salt, if desired.
cup unsweetened almond milk
or coconut milk beverage SERVES 6:1/2 CUP EACH
cup unsweetened cocoa CAL434, FAT20G (SAT 5G), CHOL0MG,
powder CARBS74G, TOTAL SUGARS52G
/4 cup pure maple syrup or (ADDED 9G), PROTEIN6G, FIBER16G,
agave nectar SODIUM54MG, POTASSIUM1,212MG.
Tart Cherry This easy vegan “nice cream”— /4 cup unsweetened
made from only a few simple almond milk
Nice Cream
ingredients—is guaranteed to
ACTIVE: 10 min
satisfy your sweet tooth and also Combine bananas, sweet cherries, TOTAL: 10 min
deliver a boost of melatonin that tart cherries and almond milk in
TO MAKE AHEAD: While the nice
cream will have the best texture may help you get a more restful a blender or food processor. Pro-
if served immediately, it can be night’s sleep. cess until smooth, scraping down
the sides as needed.
stored in the freezer for up to
ripe bananas, peeled, sliced
months. Let soften at room
and frozen SERVES 4:1 CUP EACH
temperature for about an hour
cups frozen pitted sweet CAL145, FAT1G (SAT 0G), CHOL0MG,
before serving.
cherries CARBS36G, TOTAL SUGARS23G
cup frozen pitted tart (ADDED 0G), PROTEIN2G, FIBER4G,
cherries SODIUM13MG, POTASSIUM526MG.
EATINGWELL
Banana Cream temperature, cover and refrigerate parfait glasses. Top with 3 or 4
for up to 1 day. banana slices and 11/2 tablespoons
Pudding Parfait
.Mix gelatin with the remaining hazelnuts, then another layer of
ACTIVE: 40 minutes
tablespoons milk in a medium banana slices. Spoon on another
TOTAL: 4 hours 40 minutes
(including 3 hours chilling time) bowl, stirring to break up any /4 cup pudding and top with the
lumps. Set a fine-mesh sieve over remaining banana slices and
TO MAKE AHEAD: Prepare through
the bowl. hazelnuts. (To learn how to brûlée
Step 5 up to 5 days ahead. Finish
.Add sugar, dry milk and salt to the banana slices for the topping,
Step 6 and refrigerate the parfaits
the banana-milk mixture; cook, see Tips.)
for up to 4 hours.
stirring, until the dry ingredients
Banana-infused milk is the base have dissolved and the milk is SERVES 6:ABOUT 1/2 CUP PUDDING &
of this intensely flavored pudding. steaming hot (do not let it boil), TBSP. NUTS EACH
Folding it with whipped yogurt about 5 minutes. CAL348, FAT18G (SAT 6G), CHOL35MG,
gives it a mousse-like texture. .Pour the milk mixture through CARBS41G, TOTAL SUGARS32G
Layers of toasted hazelnuts add the sieve into the gelatin, press- (ADDED 17G), PROTEIN10G, FIBER3G,
crunch. Bananas are chock full of ing on the bananas to extract as SODIUM100MG, POTASSIUM517MG.
magnesium, which helps the mind much milk as
and body relax before bed. possible without
actually mashing
Banana Pudding the pulp through
/2 cups reduced-fat milk plus the sieve. (Use the
tablespoons, divided leftover pulp in a
large or 3 small very ripe smoothie or muffin
bananas, sliced batter, or discard.)
envelope unflavored gelatin Whisk until the gela-
(21/4 teaspoons) tin is dissolved. Cover
/2 cup sugar and refrigerate until
/2 cup nonfat dry milk firm and cold, at least
/8 teaspoon kosher salt three hours and up to
/2 cup heavy cream five days.
/2 cup reduced-fat plain Greek .Scrape the chilled
yogurt pudding into the bowl
/2 teaspoons vanilla extract of a stand mixer fitted
with a whisk attachment
Layers and Topping and whip on medium-high.
medium firm ripe bananas, At first it will look some-
sliced thing like cottage cheese,
/4 cup coarsely chopped but continue beating until
toasted hazelnuts smooth, about 1 minute. Re-
turn the pudding to its original
.To prepare pudding:Bring container. Combine cream, yo-
/2 cups milk and banana slices gurt and vanilla in the bowl and
to a simmer in a small nonreac- beat on medium-high for 5 full
tive saucepan (see Tips), then minutes. Fold into the pudding.
remove from heat. Cover and let .To assemble parfaits: Spoon
stand for 1 hour. Or cool to room /4 cup pudding into each of 6
TIPS
Use nonreactive bowls or pans— stainless-steel, enamel-coated, nonstick or glass—when cooking with acidic foods (citrus, berries, tomatoes) to prevent the food from reacting with the dish. Reactive cookware (aluminum and cast-iron) can impart off colors and/or flavors. Brûléed banana slices—sliced banana with a layer of caramelized sugar—make our banana pudding parfaits extra special for barely any extra calories. To make them, you’ll need a small kitchen torch. Sprinkle a slice of banana with 1/2 teaspoon granulated sugar. Holding the flame 1 to 2 inches away, heat the sugar until it melts and browns. Let stand until crisp and cool.
THE TRUTH ABOUT
INFLAMMATION
Exercise-induced inflammation can be key for building muscle, but
only in the right amounts. Here’s how to hit the sweet spot.
BY DEANNA PAI
nflammation is a buzzy topic these days. At membranes to release more fluid. That response
high enough levels, it’s considered a factor leads to the classic signs of inflammation—think
for everything from heart disease to acne, swelling, redness and tenderness. And that’s a good
I
which is why it now has a bad reputation thing. “All of these inflammatory responses serve
of sorts—hence the flood of all things anti- the purpose of helping the body fight the foreign
inflammatory. But inflammation serves an essenpathogen and repair tissue,” Taylor says. Once the tial function in the body, not just as a collaborator injury is resolved, the inflammation calls it quits. with your immune response (its primary purpose) Exercise can trigger the inflammatory response. but also to help build muscle after a tough workout. “It’s a stressor on the body. It stresses the muscles.
First off, what exactly is inflammation? At its It stresses the heart. So you have kind of a natu
most basic, “inflammation is the body’s normal ral immune system response to it,” Taylor explains. response to an infection or injury,” says Beth Tay“We used to think it was just muscle damage that lor, PhD, an associate professor of kinesiology at was the stress, but now what we realize is that it’s the University of Connecticut. “It’s triggered by really muscle contraction—just basic muscle con
the immune system once the cells detect infec- traction stimulates the immune system.”
tion or injury.” When your immune system is acti- In the context of a workout, inflammation’s
vated, it calls in a variety of immune cells to release goal is to help your body adapt to the exer-
hormones, increase blood flow and spur mucous cise in a positive way by triggering the injury-
EATINGWELL
A LOW-IMPACT MEDICINE BALL ROUTINE CAN WORK YOUR ENTIRE BODY WITHOUT
POUNDING ON
YOUR JOINTS.
and-repair process. “That is, once the inflamma“In turn, this cycle of stress and repair induces tion has resolved the damage done to skeletal musincreases in muscle mass, strength and function, cle, the tissue will be repaired and likely the muscle which is what leads to health and performance
will have improved function,” says Stephen Cornish, gains following exercise.”
PhD, a professor at the University of Manitoba who This process can also suppress some inflam-
studies exercise and nutritional immunology. “This matory cytokines in a way that can reduce inflam-
is the basis of why athletes train so rigorously to mation over time through a number of different
produce adaptations that will be beneficial for their pathways. It’s more common when you’re work-
performance,” he adds. ing with mild to moderate inflammation—soreness
The inflammation that happens after a work- that subsides within a day or two. “Although sore-
out is your body’s normal response to the muscle ness isn’t always an indicator of whether a workcontraction. On a cellular level, “the body releases out was ‘good’ or not, it is an indicator that you’ve factors such as cytokines, which trigger the release introduced a new stimulus and your body is trying of immune cells—neutrophils and macrophages— to repair and recover,” explains Leah Barron, RD, a to infiltrate muscle and repair injury,” says Taylor. registered dietitian and certified personal trainer
EATINGWELL
REST AND RECHARGE
in New York City. of inflammatory markers to age-related decline in
Limited inflammation can muscle function in elderly participants. And, if left
be helpful for preventing injury, unchecked, chronic inflammation could eventually
too. “I like to think of the mild lead to overtraining syndrome, or OTS. “OTS refers
inflammation we see post-work- to a state where the amount of recovery between
out as a ‘fire drill’ of sorts,” Bar- exercise training sessions is inadequate to allow for
ron says. “This is the immune complete restoration of the individual,” says Cor-
system’s opportunity to get in a nish. The thinking behind OTS is that repeated
practice run and maintain effi- bouts of exercise without adequate recovery will
ciency, so when a real injury result in chronic inflammation, which then inter-
occurs, it knows exactly what feres with the muscles’ ability to work or perform at
to do to get the healing process the same intensity as they were previously—mean-
started right away.” ing you’re ultimately backsliding.
It also just won’t be comfortable. “There will
IT’S POSSIBLE TO HAVE TOO generally be muscle pain—especially on movement
much of a good thing, though. or palpation—and altered function, meaning you
A 2020 systematic review in the won’t be able to perform exercise tasks as well,” says
journal Frontiers of Physiology Cornish. “Generally, most exercise-induced muscle
found that intense sweat ses- damage and the associated inflammatory reaction
sions 30 minutes or longer can will subside in 48 to 72 hours after very strenuous
either lead to enough chronic or long duration activity. If it persists for longer than
inflammation to increase the that, there may have been some muscle damage that
risk of injury or potentially is more serious.”
impair the immune system. The Also worth noting is that inflammation does not
researchers defined intense as always have an immediate effect. Delayed-onset
workouts that raise your maxi- inflammation is entirely possible when you’re over-
mal heart rate (the upper limit doing it, which does not look the same for everyone.
of what your cardiovascular sys- It could entail not taking enough time for recovery
tem can handle during physical and rest, or going from zero to 60 in terms of inten-
activity) above 76 percent, the sity. So maybe you work out every day for a week
Centers for Disease Control and without taking a rest day, or you go from running
Prevention-defined window three miles a day to running a half marathon, with
for vigorous exercise. “In other no training in between.
words, too much exercise may be so anti-inflamma- “You can go along just fine for three or four
tory as to induce immunosuppression,” says Taylor. months, and there may be some very subtle signs,
“Or people who participate in too much exercise like your heart rate might start to increase a lit-
may be susceptible to chronic inflammation due to tle bit,” says Taylor. “You might start feeling a lit-
stress or lack of sleep, rather than exercise itself.” tle more fatigued, stressed and irritable, and you
That’s not great, seeing as chronic inflamma- may not be sleeping well, but you’re probably not
tion can open a Pandora’s box of problems. In the going to notice those things. And then, boom: You
short term, inflammation can lead to fatigue and suddenly hit that real, overtrained, probably over-
mood disturbances. In the long term, it can con- stressed immune system-compromised world.”
tribute to atherosclerotic processes and metabolic The good news is that your walking habit and
dysfunction, contributing to heart disease, diabetes, yoga practice likely aren’t to blame. “Certain types
obesity and cancer. of workouts are more likely to trigger inflamma-
In terms of exercise, chronic inflammation could tion than others,” says Barron. “For example, weight
lead to muscle loss. A 2017 study published in Cellulifting is going to cause more of an inflammatory lar Physiology and Biochemistry linked higher levels response than walking. Having said that, in order to
REST AND RECHARGE
continue to elicit the body’s inflammatory response,
which allows for growth and repair of muscle tis
sue, we have to continually introduce new and more
challenging stimuli.” As a result, Barron says, push
ing yourself in your workout of choice, be it run
ning more miles, lifting heavier weights or contort
ing yourself into more challenging yoga positions, is essential for making progress, despite the risk.
There’s no easy answer for whether a “sweet
spot” exists—that is, a range in which you’re working
out to the point of triggering the beneficial inflammation, but not so hard that it becomes chronic or harmful. “It was long thought that the sweet spot
was moderate-vigorous exercise that met guidelines
of 150 minutes per week, but recent studies have
established that even light-intensity exercise can
have significant and sometimes even greater benefits,” says Taylor.
Most important in hitting that happy medium
is progression, she says, “since every individual is
starting from a different spot in terms of inflammation and needs to progress through intensi
ties and durations of exercise with sufficient time to acclimate to the load.” If you’ve run a few halfmarathons, haven’t been injured and are relatively
, then yes, a marathon is a realistic goal. It’s questions about to your relationship with the even more important when you’re talking about workout in question, Taylor suggests. Are you genstrength or resistance training. “With cardio you’re uinely enjoying your workout? Do you feel happy naturally limited, right? If you don’t run, it’s really and energized afterwards? Are you dedicated but hard to go out and run five miles. Your cardiovasnot obsessed—meaning you’re not sacrificing other cular system is going to stop you, because you just things in life for the sake of your workout? “There’s don’t have the aerobic capacity,” Taylor says. “But no real tracking device for that subjective experi
with resistance training, you can overdo it pretty ence,” she points out.
quickly, and the signal that you’ve overdone it, It’s also important to remember that exercise
the delayed-onset muscle soreness, doesn’t doesn’t happen in a vacuum. “There is a lot of indicome until 24 to 48 hours later.” Since you don’t viduality in how people respond even to chronic have the built-in stoppers with resistance training inflammation,” says Taylor. “Increasingly with marthat you do with cardio, progression can be that athon runners and endurance athletes, we’re rec
much more important. ognizing it’s not just the exercise itself—it’s every-
Also, don’t forget to check in with yourself thing else. So if you want to do long-term, high-level
and take stock of how you feel during and after a endurance training, which we know comes with a workout. “Trainers stress strong communication dose of potential inflammation, you need to really with their clients,” says Barron. “We ask questions manage sleep, stress, diet and all those accompanythroughout the session like ‘How difficult did that ing things if you want to be able to do so in a healthy feel?’ and ‘How many more reps do you think you way.” Think of it as having a budget for your stresscould have done?’ in order to gauge the difficulty ors: If your primary stressor is going to be exercise,
of the exercise and how taxing it is on your body.” then you limit the other ways that chronic inflam-
You can also ask yourself basic, subjective mation can set in. Here’s how to do that.
EATINGWELL
kind of inflammatory cascade that happens, and
certain molecules that can sort of block that cas
cade from flowing from the top of the chain down
stream,” says Michelle Babb, RD, a dietitian in
Seattle. “Omega-3 fatty acids will block that flow
of inflammatory cytokines.”
LOAD UP ON VEGGIES AND FRUITPlants are one of the most powerful sources of inflammation-regu
lating nutrients. Start with dark leafy greens. “Kale,
chard and collard greens have omega-3 and tend
to have a lot of vitamin K, too, which is also very
anti-inflammatory,” explains Babb. The same goes
for beta-carotene—think squash, carrots and yams.
It’s an antioxidant that can neutralize the oxidative
stress caused by inflammation, which is how “it can
turn down the volume of inflammation,” Babb says.
She’s also a fan of magnesium, which can be found in root vegetables, beans, nuts and seeds, as well as vegetables and fruit that still have the skin on. (Put down that peeler!) “Magnesium is strongly associ
ated with less inflammation, and it’s particularly
important for people who tend to exercise or overexercise and get muscle soreness,” says Babb. Not
only does it help relax the muscles, but a magnesium
TAKE YOUR REST DAY This should go without saysupplement in the evening can help promote bettering, but recovery is essential. “Generally, the higher quality sleep, as well.
the intensity of exercise you are doing or the lon
ger the duration of the exercise you are completSLEEP SOUNDLYThe value of sleep often gets ing, the longer periods of recovery it may require,” underestimated, but it’s critical to helping your says Cornish. “Less intense forms of exercise, body repair. “There are four separate stages of
known as active recovery, may be needed to allow sleep that you move through during a sleep cycle, for full recovery and for performance benefits to and as your body move moves through each one be accrued over time. Essentially, it’s all about balof those, very unique and distinct things happen— ancing the amount of exercise you complete with relaxation happens, committing things to memory
adequate recovery from that exercise.” happens, and a lot of deep muscle recovery and
Though it may feel discouraging not to be hitting repair functions happen—but your body needs to be
the weight rack on a given day, you’re still actively relaxed enough to have the capacity for the periphbuilding muscle even if you’re foam rolling or doing eral nervous system to perform those functions,” some light stretching on a mat. In fact, that 2020 Taylor explains. “So when we don’t get enough sleep, systematic review in the journal Frontiers of Physiwe simply don’t have enough sleep cycles to
ology found that maximum benefits are achieved achieve that.”
when you pair moderate exercise or vigorous exer- Moreover, when your sleep is poor quality—
cise with appropriate rest periods. meaning you’re waking often or tossing and turn-
ing—you can’t get into the deeper sleep cycles,
ENJOY FISH MOREA fish-heavy diet can go a long which are critical for repair, recovery, and the way in mitigating inflammation, thanks to the natreduction of inflammation. Ultimately, it’s a matural sources of omega-3 fatty acids. “We have this ter of both quality and quantity of sleep. •
EAT TO KEEP
INFLAMMATION AT BAY
Fight chronic inflammation and stay strong with
these healthy recipes that highlight foods known for
their anti-inflammatory properties.
Curried Cauliflower /2 teaspoon salt, divided about 10 minutes.
cups cauliflower florets .Meanwhile, mash 3/4 cup chick-
Pitas with Cilantro
(about 1-inch) peas and 2 tablespoons of the
Mint Sauce
tablespoon curry powder
reserved cilantro sauce in a meACTIVE: 40 minutes
/4 teaspoon ground turmeric
TOTAL: 40 minutes dium bowl until almost smooth.
15-ounce can no-salt-added
EQUIPMENT: Grill basket, heavy- Stir yogurt into the remaining
chickpeas, rinsed
duty foil cilantro sauce.
tablespoons low-fat plain
.Return the cauliflower to the
We use the grill to get a nice char yogurt
large bowl and stir in the remain
on the cauliflower before stuffing 6-inch whole-wheat pita
ing 3/4 cup chickpeas and scallion
it into pitas, and for crisping up breads, halved
whites. Spread the mashed chick
the sandwiches. If you don’t have
peas inside each pita half. Using
a grill basket, you can place the .Place a grill basket on the grill;
about 3/4 cup for each, divide the
cauliflower directly on the grates; preheat to medium-high.
cauliflower mixture among the
just be careful when flipping so .Combine cilantro, mint, scallion
pita halves. Wrap each stuffed
you don’t lose any in the cracks. greens, 2 tablespoons oil, lime
pita in heavy-duty foil. Grill until
juice, water and 1/4 teaspoon salt
heated through, 3 to 5 minutes.
/2 cup fresh cilantro leaves and in a mini food processor. Process
Serve with the yogurt sauce.
tender stems until smooth. Set aside.
/4 cup fresh mint leaves .Combine cauliflower, curry
SERVES 4:1 PITA HALF & 11/2 TBSP.
scallion, sliced, green and powder, turmeric and the re-
SAUCE EACH
white parts separated maining 2 tablespoons oil and
tablespoons extra-virgin /4 teaspoon salt in a large bowl. CAL349, FAT16G (SAT 2G), CHOL0MG,
olive oil, divided Transfer the mixture to the grill CARBS42G, TOTAL SUGARS5G
tablespoons lime juice basket. Cook, stirring occasion- (ADDED 0G), PROTEIN11G, FIBER9G,
tablespoons water ally, until the cauliflower is tender, SODIUM522MG, POTASSIUM617MG.
Roasted Salmon with tablespoons extra-virgin bowl and stir in 1 tablespoon
olive oil, divided oil and mustard. Spread on the
Spicy Cranberry Relish
teaspoons Dijon mustard salmon. Bake until the flesh flakes
ACTIVE: 30 minutes
cups cranberries, fresh or easily with a fork, 10 to 15 minutes. TOTAL: 30 minutes
frozen (8 ounces) .Meanwhile, pulse cranberries,
TO MAKE AHEAD: Refrigerate relish
small shallot shallot and serrano in a food
(Step 3) for up to 1 day.
serrano pepper, seeded processor until finely chopped.
EQUIPMENT: Parchment paper
medium Granny Smith Transfer to a medium bowl and
apple, peeled and finely stir in apple, celery, vinegar, 1
This ruby-red relish gets refresh
diced tablespoon parsley and the re-
ing crunch from apple and celery.
stalk celery, finely diced maining 1 tablespoon oil and ½
It’s also delightful alongside a
tablespoon balsamic vinegar teaspoon salt.
roast chicken or pork loin.
tablespoons chopped fresh .Sprinkle the salmon with the
parsley, divided remaining 1 tablespoon parsley
½ pounds skin-on salmon fillet
and serve with the relish and
cloves garlic, peeled and
.Preheat oven to 400°F. Line a lemon wedges.
chopped
rimmed baking sheet with parch
½ teaspoons kosher salt,
ment paper. SERVES 8:4 OZ. SALMON & ⅓ CUP
divided
.Place salmon on the prepared RELISH EACH
½ teaspoon whole black
pan. Mash garlic, 1 teaspoon salt, CAL229, FAT9G (SAT 2G), CHOL66MG,
peppercorns, cracked peppercorns and lemon zest into CARBS8G, TOTAL SUGARS4G
lemon, zested and cut into a paste with a fork or a mortar (ADDED 0G), PROTEIN29G, FIBER2G,
wedges and pestle. Transfer to a small SODIUM452MG, POTASSIUM603MG.
EATINGWELL
Scallion-Ginger Beef .Whisk tamari or soy sauce, broth,
brown sugar and 1 tablespoon corn
& Broccoli
starch in a small bowl. Toss steak ACTIVE: 30 minutes
with the remaining 1 tablespoon TOTAL: 30 minutes
cornstarch.
Whip up a chef-quality stir-fry .Heat 2 tablespoons oil in a large
at home. This one packs in more flat-bottom wok or cast-iron skillet
vegetables and nearly halves the over medium-high heat. Add the
calories of what you would find in a steak and cook, stirring once, until
restaurant. browned, about 4 minutes. Transfer
to a clean plate.
⅓ cup reduced-sodium tamari or .Add the remaining 1 tablespoon
soy sauce oil and broccoli; cook, stirring occa-
¼ cup low-sodium chicken broth sionally, until slightly tender, about 2
tablespoons brown sugar minutes. Stir in scallions, ginger and
tablespoons cornstarch, garlic; cook, stirring, until fragrant,
divided about 30 seconds. Whisk the tamari
pound sirloin steak, thinly sliced mixture and add it, along with the
tablespoons peanut or canola beef, back to the pan; cook until the
oil, divided sauce thickens, about 1 minute.
cups broccoli florets .Serve over brown rice and with
½ cup sliced scallions, plus more crushed red pepper, if desired.
for garnish
tablespoon finely grated ginger SERVES 4:1 CUP BEEF AND BROCCOLI
teaspoon finely grated garlic & ½ CUP RICE EACH
cups cooked brown rice CAL440, FAT16G (SAT 4G), CHOL59MG,
Crushed red pepper for garnish CARBS43G, TOTAL SUGARS9G (ADDED 7G),
PROTEIN30G, FIBER4G, SODIUM741MG, POTASSIUM781MG.
Butternut Squash teaspoon ground turmeric boil. Reduce the heat to maintain
¼ teaspoon cayenne pepper, a simmer and cook, stirring occa-
Soup with Apple
plus more for garnish sionally, until the squash is tender,
Grilled Cheese
cups cubed (1-inch) peeled about 20 minutes. Stir in lime Sandwiches
butternut squash juice. Remove from heat.
ACTIVE: 30 minutes
15-ounce can light coconut .Puree the soup in the pan usTOTAL: 45 minutes
milk, divided ing an immersion blender or in
TO MAKE AHEAD: Refrigerate
cups low-sodium no-chicken batches in a blender. (Use caution
soup (Steps 1-2) for up to
broth or chicken broth when blending hot liquids.)
days.
small apple, thinly sliced, .Divide ½ cup cheese between
Layering apple slices into grilled divided slices of bread. Top with the
cheese sandwiches adds crunch ¾ teaspoon salt remaining apple slices, cheese
to a favorite soup dipper. And tablespoon lime juice and bread. Heat the remaining 1
creamy butternut squash soup slices whole-wheat country tablespoon oil in a large nonstick
with ginger, cumin and turmeric is bread skillet over medium heat. Add the
a nice change of pace from grilled cup shredded smoked sandwiches and cook until lightly
cheese’s usual partner, tomato Gouda or Cheddar cheese browned on both sides and the
soup. Serve the duo for a comfort- Ground pepper for garnish cheese is melted, about 2 minutes
ing and easy weeknight dinner for per side. Cut in half. Garnish the
the family. The soup keeps well .Heat 1 tablespoon oil in a large soup with the reserved coconut
in the fridge, so save leftovers for saucepan over medium heat. Add milk, more cayenne and ground
lunch or dinner later in the week. onion and ginger; cook, stirring, pepper, if desired.
until starting to soften, about 3
tablespoons grapeseed oil minutes. Add cumin, turmeric SERVES 4:1½ CUPS SOUP & ½
or coconut oil, divided and cayenne; cook, stirring, for SANDWICH EACH
cup chopped onion seconds. Add squash, coconut CAL419, FAT23G (SAT 11G), CHOL26MG,
tablespoons minced fresh milk (reserve 4 tablespoons for CARBS43G, TOTAL SUGARS10G
ginger garnish, if desired), broth, half the (ADDED 0G), PROTEIN13G, FIBER8G,
teaspoon ground cumin apple slices and salt. Bring to a SODIUM827MG, POTASSIUM622MG.
EATINGWELL
Editor-In-ChiefJessie Price
Creative DirectorJames Van Fleteren
Eating for Strength Photo Credits
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GETTING STRONGER
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Muscle Soothers
Foods containing anti-inflammatory compounds can ease post-workout aches.
BY KERRI-ANN JENNINGS, MS, RD
If you’ve been exercising BLUEBERRIES leg-resistance training compounds such as
more, and especially if Research done in New session on day eight) gingerols, which may
you’ve been upping your Zealand suggests that than those who skipped reduce the aches of
strength-training the antioxidants in the juice. The reason: The osteoarthritis and soothe
regimen, you may be blueberries may help anti-inflammatory and sore muscles. In a 2010
suffering from the aches ward off muscle fatigue antioxidant properties in study, people who took
and pains of having by mopping up the tart cherries—and other ginger capsules daily for
overdone it at the gym. additional free radicals fruit juices, such as grape days reported 25
Making sure your that muscles produce and pomegranate— percent less muscle pain
workout is challenging during exercise. essentially act as natural when they performed
without overdoing it is NSAIDs (nonsteroidal exercises designed to
one way to prevent TART CHERRIES AND anti-inflammatory drugs, strain their muscles
muscle soreness. But POMEGRANATES such as ibuprofen and compared with a similar
research also points to Researchers found that aspirin), reducing group taking placebo
certain foods and people who drank an exercise-induced muscle capsules. Another study
beverages that can aid in ounce of concentrated damage. found that ginger-extract
muscle recovery, helping cherry juice twice daily injections in more than
to avoid and minimize for 10 days bounced GINGER participants helped
the soreness. Here are a back faster from their Ginger is rich in relieve osteoarthritis pain
few favorites. workout (an intensive inflammation-fighting in the knees.
EATINGWELL
Be Strong, Be Healthy
Research shows that improved strength can help with weight loss, sounder sleep and a longer, healthier life. And the good news: The foods that fuel exercise are nourishing, satisfying and delicious.
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