Great news for all of us who seem to collect a bit around the hips! According to a recent research study in Cell Metabolism, a type of fat that accumulates around the hips and bottom may actually offer some protection against diabetes.
Researchers have long known that fat that collects in the abdomen, which is also known as visceral fat, can raise a person’s risk of diabetes and heart disease, while people with pear-shaped bodies, with fat deposits in the buttocks and hips, are less prone to these disorders.
Now it turns out that subcutaneous fat, fat found just under the skin, may be actively protecting people from metabolic disease. So as you don your bathing suit this summer, take some pride in knowing that your bit of extra pudge around your bum and hips is actually working for your health. That is news I can celebrate!
Just in time for bikini weather, Special K has challenged any bikini-wearer to the Special K Challenge. Similar to other meal-replacement diets, you eat a bowl of Special K cereal or Special K waffles for breakfast, a similar Special K lunch and a “normal” dinner, whatever normal means.
As yummy as Special K is (I love the Special K cereal with strawberries and their honey-nut cereal bars), their protein bars and my beloved honey-nut cereal bar contain trans fats. Trans fats as you may have heard already, are the latest evil fat because of their power to increase risk for heart disease, certain cancers and degenerative diseases.
The FDA, our food and drug regulatory agent, has said that any food can be listed as containing no trans fats if it contains 0.49 grams of trans fat in 1 serving. My cereal bars and your Special K protein bar fit that bill, but if you read the ingredient list, you’ll see the trans fats listed in there under the guise of “partially hydrogenated oil.” But your bowl of Special K does NOT contain any trans fats. That is great news for us who are up for the Special K Challenge and want to munch loudly and guilt-free.
1.) Ab Crunch- Sit on ball and walk your feet out until the low back is on the ball. Glutes should be slightly hanging off. Squeeze abs and crunch several times. Make sure feet are shoulder width apart for good stability.
2.) Ball Squats- Place ball between low back and wall. Take one step forward with feet and allow the ball to absorb your body weight. Slowly squat making sure knees are directly over ankles. If they are not, take another small step forward. Repeat several times.
3.) Ball Dumbbell Bench Press- Sit on ball and walk feet out until upper back is the only part of the body on the ball. Make sure hips are up and body is parallel with the floor. Hold dumbbells in the bench position and press up slowly and down slowly. Repeat several times.
4.) Oblique Ball Crunches- Same as regular ball crunches except for alternating sides (directions) on the upward crunch. Repeat several times.
5.) Lower Back Extensions- Place feet against base of wall and place lower stomach and hips on ball. Place hands on back of head and slowly extend upper body away from ball while keeping the spine straight. Make sure feet are shoulder width apart for stability.
back extension on stability ball with arms across chest
(Click on image to view this exercise…)
See all of Matt’s Fitness Tips, or send your Fitness Questions.
Granola bars have been a staple snack of mine for years. I used to eat box after box of the Quaker Chewy Granola Bars chocolate chip flavor. It was just enough chocolate and I figured the “granola” aspect was good for me.
Until one day about a year ago I was at the store and noticed a new granola bar on the block- Kashi TLC (Tasty Little Chewies). After comparing the two nutrition labels, I immediately switched. I’m a huge fan of the Cherry Dark Chocolate Kashi bars, my husband loves the Honey Almond Flaxseed and the Trail Mix aren’t too bad either.
When you compare the labels- the Quaker ingredients are filled with the usual processed junk that you can’t pronounce and wouldn’t really recognize anyway. The Kashi ingredients are things you could probably find at your grocery store, or a nice health food store.
The Quaker ingredients, while they have some whole grains and even fewer calories, list things like partially hydrogenated soybean and cottonseed oils (with a note “Adds a dietarily insignificant amount of trans fat), high fructose corn syrup, corn syrup solids and artificial flavors.
The Kashi ingredients don’t have anything fake, artificial or trans fat related, not even one mention of the word “sugar”. In the Kashi Cherry Dark Chocolate, you’ll find hard red winter wheat, long grain brown rice, red tart cherries, dark chocolate, honey and natural flavors.
I’ve included both nutrition labels so that you can compare for yourself. I’m especially fond of the generous fiber and protein found in the Kashi bar and I’m willing to take the extra calories to have better ingredients. These Kashi Bars have 2 Weight Watchers Points and for diabetics, equal a 1.5 Carb exchange.
See other Food Finds from Diets In Review.
Spark People is getting some national attention this morning. One of its members, Nichole Jones, will be featured on Good Morning America to share the story of her 105 pound weight loss. Three years ago Nichole was a 240-pound mom of three, and after turning to Spark People, she was able to lose the weight. She’s not only kept it off, she’s now a fitness competitor and is now returning the favor to her Spark community by inspiring and motivating other members.
Spark People is a free, online weight loss community where members learn about healthy approaches to lose weight and live healthy lifestyles. They build relationships with other members offering and leaning on the support of each other.
Learn more with our Spark People Review.
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