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1.Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

2.Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.

3.Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.

4.Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.

5.Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.

6.Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.

7.If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!

8.Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.

9.Bring your own healthy dish to a holiday gathering.

10.Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

•Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.

•Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.

•Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.

•Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.

•Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.

•Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.

•Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don't restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.

How to choose a breakfast cereal bar based on the following  tips:

For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like oatmeal, Cheerios, Wheaties, shredded wheat, raisin bran or Kashi.

Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.

Top it all off with some low-fat milk or soymilk.

If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half chocolate puffs mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl. 

Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label. Here's what to look for:

Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.

Look for each serving to contain at least 3 grams of protein.

Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"—not just "wheat". These whole grains are naturally low in fat, and high in fiber.

Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy diet!

Coconut water seems to be the latest craze. It wasn't too long ago, when the only way to get coconut water was to buy a whole young coconut and crack it open yourself to get the coconut water inside it. But now...you step into a grocery store and you're bound to run into at least one kind of bottle/packaged coconut water. 

People have been using coconut as part of their diet for thousands of years and on many islands coconut is a staple in their diet. Coconut is not a "nut", even though it has "nut" included in the word and it can be eaten at all stages of it's development. 

The great thing about coconut is that it can be used for many different things at different times of maturation. Young coconut is great for getting coconut water since it's the sweetest at the time. The meat of the coconut can also be eaten on it's own since it's nice and soft (almost gelatinous in texture). As it matures the meat gets firmer which then can be pulverized to make coconut flour which can be substituted (partially) for regular flour if you're into baking and want to avoid gluten, along with the dense carb content of regular flour. Pulverized coconut meat can also be combined with water at different ratios to make coconut cream, coconut milk, coconut butter and coconut oil as well. 

Other than it's multiple uses, coconut also has two main health benefits that make it even more appealing for consumption.

i.High fiber content - Coconut meat has about 9 g of dietary fiber per 100 g of coconut. Fiber helps your bowel movements, it lowers bad cholesterol and lowers the glycemic content of food which lowers the insulin effect (which helps with fat burning). And on top of all these benefits, coconut fiber in particular is fermentable (in your colon) and produces short chain fatty acids (butyrate) which has additional health benefits. It promotes a healthy gut environment, reduces the risk of cancer and cardiovascular disease.

ii.Medium chain fatty acids - This is one of the main reason why coconut is so popular. It has a high content of medium chain fatty acids (MCFA). The great thing about MCFA is that, unlike long chain fatty acids (which is pretty much, all other common fats), it can be utilized by your body immediately for energy. So when you eat coconuts the fat content is available to be used by your body instead of being converted and stored as fat. In fact, the immediate energy provided increases your body's metabolism up to 5% according to one European. You're literally eating fat to burn fat!

Another quick note: Coconut oil is great for cooking, since the high content of short chain and medium chain fatty acid makes the structure stable at high heat and keeps the oil from oxidizing (which produces harmful free radicals) unlike most other common cooking oils.

So now that the benefits of coconut is clear...coconut water must be good for you...right?

Well...yes and no. Coconut water does have some health benefits. It has all of the important electrolytes your body needs (ie. potassium, magnesium, sodium, phosphate, and calcium) so it makes for a good natural rehydrating drink. However, it's also high in sugar. It's has about 16 g of sugar per 12 oz. of coconut water. And in terms of health benefits...it's really not much better than any other sports drinks out there...other than the artificial food coloring...it's basically sugar water with electrolytes. 

The high sugar content and high price of these various coconut waters (out on the market today) really don't make it worth the money.  Making your own sports drink from water, lemon/lime (or any other citrus fruit), sugar and a pinch of salt is much cheaper, just as effective and healthier since you can adjust the amount of sugar.  

That being said (once in a while) after a real hard workout, if you can get your hands on a fresh very young coconut...it's worth the indulgence. It makes for a great summer drink, and there's something primal about sipping coconut water from a young coconut while basking in the sun...even better, if you're on a beach.

If you want to take your fitness and fat loss to the next level—without spending more time in the gym—then high intensity interval training (also known as HIIT) could be exactly what you're looking for.

Before getting into the details, notice that I didn’t say HIIT would be easier, just that it would take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

What It Is and How It Works

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide: HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.

HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.

HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.

HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.

To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

General HIIT Guidelines HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.

Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.

Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)

Always warm up and cool down for at least five minutes before and after each HIIT session.

Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.

Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.

If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don't just stop or else blood can pool in your extremities and lightheadedness or faintness can occur.)

If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.

HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

A Sample Progressive HIIT Program

Please adhere to the general HIIT guidelines above for this program. To maximize fat loss, maintain an intensity level of 60-70% of your maximum heart rate (RPE of 5-6 on the 10-point scale) during warm up, cool down and recovery intervals.

General HIIT Guidelines HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.

Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.

Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)

Always warm up and cool down for at least five minutes before and after each HIIT session.

Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.

Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.

If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don't just stop or else blood can pool in your extremities and lightheadedness or faintness can occur.)

If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.

HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

A Sample Progressive HIIT Program

Please adhere to the general HIIT guidelines above for this program. To maximize fat loss, maintain an intensity level of 60-70% of your maximum heart rate (RPE of 5-6 on the 10-point scale) during warm up, cool down and recovery intervals.

Week/Warm up/Work Interval(Max Intensity)/Recovery/Interval(60-70% MHR)/Repeat/Cool down/Total Workout Time

1    5 min. 1 min.                   4 min.                      2 X.   5 min.   20 min.

2    5 min. 1 min.                   4 min.                      3 X.    5 min.   25 min.

3    5 min. 1 min.                  4 min.                    4 times. 5 min. 30 min.

4    5 min. 1.5 min.               4 min.                    2 times. 5 min. 21 min.

5    5 min. 1.5 min.               4 min.                    3 times. 5 min. 26.5 min.

6    5 min. 1.5 min.               4 min.                    4 times. 5 min. 32 min.

7    5 min. 2 min.                  5 min.                    3 times. 5 min. 31 min.

8    5 min. 2 min.                  5 min.                    4 times. 5 min. 38 min.

After completing this eight-week program, you can continue working to increase the number of work intervals per session, the duration of work intervals, or both.

You can adjust this training plan to accommodate your particular needs and goals. If you find that this schedule is either too difficult or too easy for your current fitness level, you can make adjustments to the duration and/or number of high intensity intervals as necessary. For example, if you want to train yourself for very short, frequent bursts of maximum intensity activity, your program could involve sprinting for 20 seconds and jogging/walking for 60 seconds, and repeating that 15-20 times per session.

You don’t need to swap all of your aerobic exercise for HIIT to gain the benefits. A good balance, for example, might be two sessions of HIIT per week, along with 1-2 sessions of steady-state aerobic exercise. As usual, moderation is the key to long-term success, so challenge yourself—but don’t drive yourself into the ground. Get ready to see major changes in your body and your fitness level!

Avocados

"Every dietitian I know agrees that avocados are a must-eat food. They are a great source of healthy fats, which help fill you up so you'll be less likely to want a snack later on. Plus, they taste really decadent. I love putting avocado slices on my salad; research shows that it helps your body absorb nutrients. And they are the perfect food if you're on the go. When I fly, I stash an avocado in my carry-on. I cut it in half, sprinkle on a little salt and pepper, grab a few crackers, and I've got a perfect plane snack." -Carolyn Brown, a registered dietitian at Foodtrainers in New York City

Almond milk

"No matter what we think about dairy, most of us agree that it's too easy to overdo. Yogurt, cheese-even that whey protein in an energy bar is dairy. It sneaks into more than you might expect. That's why R.D.'s love unsweetened almond milk. It has a consistency similar to cow's milk but half the calories-and you still get vitamin E. I love using almond milk in smoothies, and I also swap it for milk when I make oatmeal and pudding." -Carolyn Brown

Cinnamon

"This is one of those powerhouse spices every R.D. tries to work into her diet. Research shows that just half a teaspoon a day can help regulate blood sugar-and when our blood sugar drops, we feel hungry, so cinnamon can curb your appetite. I add a teaspoon to my coffee beans before I grind them; it infuses my coffee with flavor and health benefits." -Jennifer McDaniel, a registered dietitian nutritionist in St. Louis and an Academy of Nutrition and Dietetics spokesperson

Dark berries

"A bowl of berries is what most nutritionists have when they're craving something sweet. Berries are jam-packed with fiber, vitamins, and antioxidants-crucial for aging well. We favor super-dark berries, like blueberries and blackberries, because they have the highest doses of those powerful antioxidants." -Keri Glassman, a dietitian in New York City and author of The New You and Improved Diet

Greek yogurt

"Dieticians are a little obsessed with Greek yogurt, but for good reason: It's got two times the protein and less sugar than regular yogurt; it's filled with probiotics, which help keep your immune system strong; and it's lower in lactose than other dairy-great for someone with lactose intolerance." -Kate Geagan, a dietitian in Park City, UT, and author of Go Green, Get Lean

Eggs

"You'll find a carton of eggs in any R.D.'s fridge, including mine. Eggs have gotten a bad rap due to their cholesterol content, but research shows there's limited evidence linking egg consumption and heart disease. Plus, this protein-rich food has 70 calories, 13 vitamins and minerals, and the anti-inflammatory nutrient choline, which most Americans need." -Jennifer McDaniel

Related: 31 Days of Snacks for Grown-Ups

Extra-virgin olive oil

"Dietitians love it when good taste, nutrition, and health meet-and extra-virgin olive oil is a triple win. It's teeming with antioxidants and good-for-you mono unsaturated fats, and it's delicious. I always buy it in a dark-colored bottle; light can oxidize the oil, minimizing some of the health benefits." -Kate Geagan

Hummus

"This is every nutritionist's 'convenience food.' In just a quarter cup, you get fiber, protein, carbohydrates, and healthy fat from the olive oil." -Jennifer McDaniel

Nuts

"Too many of my clients steer clear of nuts because they're high in fat, but dietitians eat them because we know that monounsaturated fat, in moderation, can help you maintain your weight or even lose. Almonds and walnuts are my favorites. They satisfy a crunchy craving, and the fat-fiber combo fills me up. Nuts are also loaded with protein, antioxidants, and a variety of vitamins and minerals." -Keri Glassman

Kale

"If there's one veggie that every nutritionist across the country eats and recommends, it's kale. That's because the leafy green is so nutrient-dense. It's loaded with vitamins K, A, and C, fiber, and calcium. And it's packed with so many cancer-preventative antioxidants and anti-inflammatory nutrients. My favorite way to eat more is making kale chips, a total party favorite and kid pleaser. Just rip up the kale, massage a little olive oil into the leaves, and bake at 375°F for 10 to 15 minutes. They're as good as potato chips!" -Carolyn Brown

Water with lemon

"A lot of my dietitian friends start their day by drinking water with lemon, and it's my morning ritual as well. Unless you're eating mostly whole, plant-based foods, the pH balance in your digestive system is probably on the acidic side. Lemon is very alkaline and helps bring the body back to an ideal balance, which is important for overall health. Plus, downing a big glass of water right after you wake up is a great way to get your digestive system moving." -Carolyn Brown

Quinoa

"Most nutritionists reach for this grain over brown rice or wheat pasta because it's a complete source of protein, which means it has all the essential amino acids your body needs. It also contains more fiber than most grains, with five grams in every cup. And it gets better: Quinoa is packed with plant-based omega-3 fatty acids, which makes it a great way to get those anti-inflammatory fats in your diet." -Jennifer McDaniel

Banana Walnut Protein Muffins

These moist banana muffins are studded with crunchy walnuts—and serve up almost 8 grams of protein each!  

Miniutes to Prepare: 5

Minutes to Cook: 20 

Number of Servings: 12

Ingredients

1 cup white flour

1/2 cup wheat flour

1/3 cup Pure Protein® Plus, French Vanilla Flavor

2/3 cup Splenda

1 cup milk

1/4 cup olive oil

1/2 cup walnuts

2 teaspoons baking powder

1 beaten egg

2 bananas, mashed

Directions

Peel bananas, mash with fork.

Mix ingredients and pour into muffin tin. Do not use paper muffin cups.

Bake at 400 degrees F for 20 minutes.

Makes 12 muffins.

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 226.8

Total Fat: 14.1 g

Cholesterol: 26.5 mg

Sodium: 120.1 mg

Total Carbs: 20.8 g

Dietary Fiber: 1.8 g

Protein: 7.8 g

If you're new to exercise, overweight, or dealing with pain caused by an injury or a chronic condition like arthritis, your doctor may have recommended that you start a low-impact workout program. But what does "low impact" really mean—and can it really help you burn enough calories to lose weight and get in shape?

For an exercise to be low impact, one foot must always be in contact with the ground or your weight must be supported by water or by a machine. So you've got plenty of options when it comes to choosing a low-impact workout—and that doesn't mean it has to be easy (unless you want it to be). The things you want to avoid are high-impact moves like running, jumping, skipping rope, plyometrics and dance workouts that involve leaping.

Here are 15 low-impact workouts you can try today, ranked by calorie burn (based on a 150-pound female exercising for 30 minutes). Remember, the amount of calories you will burn during a particular fitness routine is determined by several factors including your weight, gender and intensity level.

Kettlebell Class: 600 calories per half hour

Kettlebell classes combine strength training and cardio conditioning by using special spherical weights called kettlebells that you move in a swinging motion—and they're one of the highest calorie burners around. While kettlebell workouts are considered strength training, the moves are so intense (engaging many large muscle groups) that they also elevate your heart rate to an aerobic level simultaneously. If you're new to kettlebells, you'll want to get to class early and have the teacher explain proper form and technique. Spend the first part of the class watching the instructor carefully and only join in once you understand how each motion is supposed to be completed. These classes typically involve traditional strength-training movements like squats, presses and snatches, along with kettlebell-specific moves like swings, arranged in a circuit to boost the cardio burn. Because one or both feet are usually planted on the floor when using kettlebells, the closed-chain, low-impact movements are easy on the joints when done correctly.

Lap Swimming: 363 calories per half hour

Swimming is a great, no-impact exercise that maximizes calorie burn. You may feel awkward about wearing a bathing suit in public, but if you go early in the morning, you're likely to find a small group of people who are just like you. Start with a basic freestyle stroke (or crawl) that you likely learned as a child. You'll use all your major muscles including your back, shoulders, core and glutes to propel yourself through the water. Besides a supportive swim suit, you might want to consider buying a pair of goggles to protect your eyes from the chlorine (and so you can see where you're going). Water exercise has a host of benefits; in addition to being easy on the joints, people generally work harder in water without perceiving their workouts as intense, thanks to the water's cooling effects.

Boxing Class: 287 calories per half hour

Don't worry, you won't actually have to hit someone if you take a boxing class. Instead, you'll hit punching bags and shadow box (throw punches that don't make contact with anything), which is more challenging than it sounds. Your boxing instructor will likely lead you through some traditional calisthenics (be sure to skip the jumping jacks and burpees, which are high-impact) as well as squats, wall sits and sit-ups. If you explain your needs or limitations ahead of time, a good instructor will offer you alternate moves for jumping exercises. Note that some boxing classes also involve various kicking drills. Keeping one foot on the ground at all times will keep your joints a little safer, so skip any jumping or hinge kicks.

Rowing Machine: 281 calories per half hour

Few cardio workouts work your body from head to toe—without impact—the way rowing does. If you use proper form, a rowing machine will target all your major muscle groups, as well as provide a serious cardiovascular challenge for any fitness level. You can control the intensity of the workout by increasing or decreasing the resistance of the machine and/or your own speed. To increase the calorie burn, try doing intervals of one minute of all-out effort, followed by a minute or two of lower intensity to catch your breath. Repeat the intervals 10 times to start. You can experiment with adjusting the length of time you spend at max effort versus recovery, as well as the number of intervals you complete per session.

Circuit Training: 264 calories per half hour

Circuit training adds an aerobic challenge to resistance training by alternating between different muscle-strengthening exercises with little to no rest between exercises. This elevates the heart rate and makes for a super-efficient workout. Many bootcamp-style fitness classes use circuits to burn calories and build muscles at the same time. You can design your own circuit workouts using simple equipment like dumbbells, medicine balls and even your own body weight.

Spinning: 238 calories per half hour

Although Spinning (indoor cycling) happens in a class environment, it's a very personal workout: You control everything from your speed to your resistance level, and no one but you knows just how hard you're working (or if you're taking it easy). Spinning is perfect for people who can't follow the choreography of a typical aerobics class since all you have to do is pedal a stationary bike. But if you push yourself, you certainly feel a burn in your lungs and your legs that means you're building strength and endurance. If it's your first class, make sure your instructor helps you set up your bike properly; this will help keep your joints at the proper angle and alignment so that they don't become irritated or painful as you ride.  At first, your "seat" will likely be sore after class but that should diminish over time. You can also wear padded bike shorts to ease the discomfort.

Elliptical Machine: 232 calories per half hour

Elliptical trainers get their name from the elongated oval pattern that you move your legs in while you operate them. These machines combine aspects of the treadmill, stepper, bike and cross-country skier to create a low-impact cardio workout that burns major calories. Some ellipticals include moving handlebars to offer more of a full-body workout (and greater calorie burn), but you should always avoid leaning on the handlebars whether they move or not. To get started, you can try one of these interval workouts for the elliptical.

Rollerblading: 231 calories per half hour

If you enjoyed going to the skating rink as a teenager, you might enjoy this slightly more grown-up version of skating. Rollerblading, which you can do on any paved surface, is a low-impact cardio workout that's also a lot of fun! You an increase the calorie burn by skating faster or uphill. You can also do rollerblading intervals like you would an en exercise machine like a rower or elliptical. Like biking, safe rollerblading requires you to be aware of your surroundings at all time, keeping an eye out for vehicles, pedestrians and cyclists, and have good balance to avoid falls. You'll also want to wear a helmet to protect yourself from potential head injuries. It's also common to wear knee and elbow pads. Just pretend like you're suiting up for the roller derby!

Recumbent Bike: 231 calories per half hour

Stationary bikes come in two varieties, upright and recumbent. Both provide an excellent low-impact cardio workout. But for people who are new to exercise or who suffer from low-back or hip pain, the recumbent bike offers a more supported seated position that will allow you work out longer with less discomfort. On a recumbent bike, your legs should extend almost fully, with only a small bend in the knee. The seat moves forward and backward along a track and is easy to adjust. To increase your calorie burn, you can try an interval workout for the recumbent bike.

Zumba Class: 198 calories per half hour

Cardio dance classes (including Zumba) offer a fun way to burn calories in a group fitness setting that emphasizes music and rhythmic movement. Don't worry if you can't pick up all the choreography right away; Zumba is designed to be repetitive so that you can learn it more easily. You'll have plenty of chances to practice all the moves and you'll catch on in no time. Be sure to bring a towel and a water bottle with you because you are definitely going to sweat. A typical class lasts an hour with 30- to 60-second breaks between songs. Use them to catch your breath and take a drink. Some instructors may incorporate high-impact jumping movements into their classes. Just let your instructor know ahead of time what you can and can't do so that you can take care of your joints.

Ballroom Dancing or Square Dancing: 182 calories per half hour

Have a good time while you burn major calories—without setting foot in the gym. Your local dance studio probably offers a variety of dance classes and lessons. You can find classes on everything from classic ballroom to swing to square dancing. Not only does dancing burn calories, the social aspect of dance reduces stress, depression and loneliness. If you don't have a partner, you can likely find someone else to pair with in your class.

Walking (15-minute mile or 4 miles per hour): 148 calories per half hour

Walking is the ultimate low-impact cardio workout. Just throw on a decent pair of athletic shoes and step right outside your own front door. But you need to move quickly to get the full cardio benefit of walking. You can add an app to your phone to make sure you're walking fast enough and keep track of your distance. Keep your elbows bent and pump your arms to help increase your speed. To burn more calories, try walking uphill. Be sure to keep your knees bent while going back down in order to absorb some of the extra impact. You can also add intervals to your walks to burn even more calories.

Power Yoga (Vinyasa or Ashtanga): 139 calories per half hour

While not all forms of yoga provide a good cardio workout, power yoga (which involves continuous movement from pose to pose) can bring your heart rate up, burn calories and build strength and flexibility. Look for classes that are described as vinyasa, Ashtanga, power or flow for those benefits. If you're new to yoga, you'll want to take a few beginner classes to learn the proper form and how to safely move from one pose to another. (Also, keep in mind that just because "hot" yoga make you sweat more, doesn't mean that it's burning more calories.) Some styles of power yoga involve light jumps (such as from plank to forward bend or from forward fold to plank), but you can always modify by stepping in and out of poses instead of jumping to protect your joints.

Water Aerobics: 132 calories per half hour

There are lots of ways to move your workout to the water, but water aerobics classes are easy to find at large fitness centers that have pools—and even at your local swimming pool during the summer months. Some classes will be more suited to new exercisers, older adults or people with injuries, so be sure to ask which class is right for your needs. If you find you really enjoy this type of workout, you might want to invest in a pair of water shoes to give yourself better traction on the pool deck.

Rebounding (Trampoline Jumping): 111 calories per half hour

Even though it involves jumping and both your feet will leave its surface simultaneously, rebounding or trampoline jumping is still considered a low-impact workout because the trampoline absorbs most of the shock (whereas a hard surface would not). Mini-trampolines are affordable and easy to use outdoors, or in a basement or room with a high enough ceiling and a sturdy floor. You can find DVDs with different fitness routines or you can simply jog in place. You can even do interval training on a trampoline, moving between fast jogging and marching in place. For many people with bad knees, hips or ankles, trampoline workouts offer the higher intensity workout they crave without the jarring impact of running or traditional exercise.

Have you tried the Skinny Shake before, it tastes like a Wendy's frosty:

3/4 cup Almond Milk

about 15 ice cubes

1/2 tsp Vanilla

1-2 Tbsp unsweetened Cocoa powder

1/3 of a Banana

Blend.

Comfort

Avoid any rough fabrics that could chafe or irritate your skin during repetitive movement. Choose materials that let you move and don’t constrict you. Pay closer attention to fit than size, as some workout clothes tend to be smaller and more form fitting than regular clothes. Look for items that have a small percentage of spandex listed on the label. This allows for a greater range of motion during exercise and can provide a very comfortable fit without being skin-tight.

Wicking ability

If you’re going to be perspiring a lot, make sure your base layer will keep you dry and comfortable. Look for a polyester/ Lycra blend or another synthetic material. These materials keep you warm in the winter and cool in the summer—even when wet—and dry quickly. If you prefer natural materials, wool and bamboo exercise shirts naturally wick away moisture, too. Try It!  

Perfect fit

While you might be tempted to hide beneath baggy layers, you will feel more confident and sure of yourself if you wear an outfit that looks good on you and plays up your assets. If you feel good about yourself, you’ll be inclined to exercise more often. Clothing trends change for workout wear too, but the basics never go out of style. Add one or two more trendy pieces to your wardrobe but keep your classic black yoga pants that are timeless.

Layerable

Your workout wardrobe should be versatile, carrying you from the hottest months to the coldest months (if you'll be exercising outdoors). To avoid overspending during the changes of the seasons, keep this in mind when shopping, looking for items that can easily layer during cold months. Start with a moisture-wicking dry layer, such as a wicking T-shirt or tank top, then add a warmer layer such as a fleece pullover. Finish with a protective outer layer (for waterproofing and wind proofing) such as a windbreaker or a nylon shell. Shop during the off-season for the best deals.

Technologically advanced

Many new workout pieces feature anti-microbial treatments to combat odor, while others have built-in ultra-violet protection to fight the sun’s harmful rays. You can also buy glow-in-the-dark or luminescent jackets and running pants to help keep you visible if you exercise after dark. If you are a hiker concerned about Lyme disease, look for clothing that contains permethrin, a synthetic version of the natural insect repellent found in chrysanthemums.

Activity appropriate

Baggy pants aren't feasible for cycling or Spinning, and flowing tops won't keep you covered when you do downward dog in yoga class. Consider the activities you do most, and make sure the clothes you buy are comfortable and appropriate for that activity. Most people can't go wrong with fitted workout Capri pants and a fitted performance top, but always try on clothes before you buy—and try a few of your signature workout moves in the dressing room to be sure.

The more frequently you exercise, the more important it is to wear the right kind of clothes. Aside from keeping you comfortable, dry and cool, the right outfit also makes you feel like a million bucks, so find pieces that flatter your figure so you can hit the gym in style. 

Meet Your Sole Mate

Your feet work hard every day, carrying you through your daily tasks while you walk, stand, carry, lift, climb, clean, work, and exercise. If you neglect your feet—especially during a workout—then your feet with have to deal with swelling, blisters, and lasting discomfort on top of everything else.

One of the best ways to care for your feet is to invest in a good pair of workout shoes. There is nothing worse than trying to work out when you're experiencing pain and risking possible injury. To improve your workouts, look for a high-quality shoe with a good fit that is made to support the activities you do.

Although most people buy running shoes even if they have never jogged, the shoes you buy should be specific to the activity that you will be using them for. Running shoes have additional cushioning to absorb shock as your foot hits the ground, which helps to reduce blisters. They are flexible and light. Running shoes are designed for forward motion, so they don't support you well when you move in other directions (like during basketball or step aerobics).

Trail shoes have added traction for running and walking in grass, mud, or trails.

Walking shoes tend to be stiffer and heavier than running shoes. These provide more support because your foot rolls from heel to toe more slowly than when you run.

Cross-training shoes are great for people who have a varied workout routine or play different sports. This is the most versatile athletic shoe, designed to give more support for changes in direction and impact, making them an economical choice. They're heavier and less cushioned than running shoes and not recommended if running is your main mode of training.

Specialty shoes exist for weight lifting, cycling, hiking, tennis, basketball, soccer, and more. If you engage in these activities several days per week, consider buying a sport-specific shoe to fit your needs.

Lifestyle shoes are not made for athletic activities, even though they are made by the same manufacturers who make running and workout shoes. These shoes have flat soles and a sporty look, but not enough support for workout. They're fine for running errands or casual wear, but don't make them part of your exercise gear.

Finding the Best Running or Walking Shoe

When you get fitted for a new pair of running or walking shoes, go to the experts at a sporting goods store, running store, or even a podiatrist. Ask the expert of your choice to help you evaluate the arch of your foot, of which there are three main types: 1.Flat-footed folks have low arches and feet that tend to roll inward as you run or walk. Look for a shoe that offers more stability.

2.High arches often cause the feet to roll outward when walking. Look for a cushioned shoe with greater flexibility to help absorb shock more effectively. Insoles, inserted inside your shoes, can also help to support heels and arches. They can be bought separately by shoe size and needs.

3."Normal" arches don't fit into either extreme. Most shoes are made to fit these types.

Additionally, there are three different types of pronation. Pronation, the way that your foot moves after striking the ground (often with the heel and ankle rolling inward for balance) is a normal movement. 1.Overpronation occurs when the foot rolls excessively inward, which can lead to muscle strains in both your legs and feet. Overpronators also tend to have low arches. Look for "stability" or "motion control" shoes, which are less flexible, have a thicker heel and help decrease excessive pronation.

2.Underpronation (supination) describes feet that roll outward when running or walking. Underpronators tend to have high arches or "pigeon-toes." Look for shoes with extra cushioning to help absorb the added impact on your foot strikes.

3.Normal pronation is most common, where the foot pronates normally, but not excessively. Look for stability shoes, which are more flexible than motion control shoes but still have good support.

Additional Shoe Shopping Tips Shoes should be replaced every five to six months (or 400-600 miles of running/walking), depending on how often you use them. If the tread (on the outer sole) is worn or if the sides are worn to the point that your shoe leans one way or the other, it's time for a new pair. Write the date on the insole of your new shoes to help you remember when it's time to replace them.

Get refitted for each year. Don't assume that a new design of the same shoe will fit the same way as the previous model did. It may have been modified slightly in the design process.

When you try out new shoes, wear the same type of socks that you wear when working out.

Shop in the evening, when your feet tend to be larger.

When standing, your shoe should have about a half-inch gap between your longest toe and the toe box of the shoe.

Walk or jog around the store (some will even let you try it outside) to see how the shoes feel. Try movements that you plan to use this shoe for (jumping, marching, aerobics, etc.) Your feet shouldn’t slide back and forth or side-to-side as you move around. If the shoe does not feel "just right" in the store, try on another shoe. Shoes do not need a breaking in period, per se, so keep shopping.

Ask about the return/exchange policy at the store. Exchange and return policies vary between stores. Some stores will not accept returns if the shoe shows wear or if the return period is greater than 30 days. Many stores will offer an exchange if you don't like your shoes after trying them, but be sure to ask.

Most experts recommend wearing your new shoes around the house for a couple hours a day for a few days before wearing them for longer workouts. This allows the heat from your foot to mold the inner sole to your foot for better comfort. Then, don't wear your new shoes for your longest run or walk until you have worn them for a few shorter workouts first. You will want to allow time to transition into your new shoes, even if they are the same make and model you have worn before. This is one reason why you do not want to wait before your old shoes completely wear out before you get fitted for your new ones. And never wear new shoes for a race without wearing them for a few weeks first.