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Runners often discover that their performances improve when they lose extra weight. Image Credit: Pixland/Pixland/Getty Images Running is an excellent way to lose weight, burning more calories per unit time than any other form of aerobic exercise. Beyond this basic consideration, however, many competitive runners are interested in knowing how much faster their race times might be given a specified drop in body mass. While this varies from person to person and depends on a host of factors, certain general guidelines apply....

There are several strategies for revitalizing yourself and building up your stamina. Image Credit: fizkes/iStock/GettyImages Stamina is all about staying power — the ability to maintain steady application during a challenging task that may take hours, days or weeks to complete. Stamina keeps you on your feet as you train for a marathon or another endurance event, and it also keeps you sitting upright and alert at your desk as you strive to complete that big project....

Boneless, skinless chicken is a versatile and healthy choice for lunch or dinner, as long as you're cooking your chicken without oil. Image Credit: gbh007/iStock/GettyImages Boneless, skinless chicken is a versatile and healthy choice for lunch or dinner, as long as you’re cooking your chicken without oil. If you opt for chicken breasts, a 4-ounce serving has just 160 calories and 2.5 grams of fat, but provides you with 27 grams of protein, according to the USDA....

At least one-half of all the grains you eat should be whole grains, such as long-grain brown rice. Image Credit: bhofack2/iStock/GettyImages According to the United States Department of Agriculture, at least one-half of all the grains you eat should be whole grains, such as long-grain brown rice. These rices retain the germ and bran. Advertisement White rice does not have the germ and the bran because they are removed during its milling process....

Tater Tots — an ingenious American invention — bring to mind childhood lunches, college dorm rooms and late-night bar snacks. Image Credit: ALLEKO/iStock/GettyImages Tater Tots — an ingenious American invention — bring to mind childhood lunches, college dorm rooms and late-night bar snacks. Although you can microwave Tater Tots, it’s not recommended. The microwave will warm the Tots, but they won’t get as crispy as when you bake, deep-fry or grill them....

Two slices of a dense yogurt cake on a rustic table. Image Credit: Fiery_Phoenix/iStock/Getty Images Cake mixes that bake up light and fluffy often include less fat and sugar and greater amounts of baking powder. Less fat and sugar mean a reduction in the weight, or denseness of the cake, while the leavening properties of baking powder increase the volume of a cake mix as it bakes. To thicken or dense up a cake mix, you need to make adjustments both in the ingredients you use and the procedures you follow when the preparing the cake batter....

Cardiovascular exercise with weight training can help you lose belly fat. Image Credit: Thinkstock/Stockbyte/Getty Images To lose belly fat you need to lose overall body fat, since spot reduction is not possible, notes the American Council on Exercise. This can be challenging when you are trying to gain muscle mass weight at the same time. To effectively gain muscle mass and lose weight you need to eat a diet with little to no processed, refined, sugary or saturated fats, says author Tosca Reno, “The Eat Clean Diet....

Woman looking at belly fat in mirror. Image Credit: Westend61/Westend61/Getty Images You’re fed up with your belly fat, and you want it gone – now. Your abdomen didn’t expand in one week, so you can’t expect it to slim down in that short time either. Use a week to introduce measures to help you lose belly fat over time and reduce bloating. You might feel a little lighter after seven days, but true loss of fat will take several weeks or months....

pouring milk for cereal Image Credit: Christopher Robbins/Digital Vision/Getty Images Both 1 percent and 2 percent milk are good sources of nutrients, including protein, calcium, vitamin D and others. However, because of its higher saturated fat content, 2 percent milk is a less-healthy beverage choice than 1 percent milk for people over the age of 2. Advertisement Nutritional Differences According to the American Heart Association (AHA), 1 percent milk provides slightly more nutrients than 2 percent milk, while also containing less calories, fat, saturated fat and cholesterol....

Unlike the pedestal on which omega-3s have been placed, omega-6 fatty acids raise some eyebrows. Omega-6 fatty acids are a type of unsaturated fat, like omega-3s. But they’ve gotten a semi-bad rap because the body can convert linolenic acid — a type of omega-6 — into arachidonic acid, which could contribute to inflammation, blood clotting and blood vessel constriction, per Harvard Health Publishing. That said, the body can also convert arachidonic acid into molecules that fight inflammation and blood clots....

Split peas can be subbed for any legume recipe, such as hummus and Indian dal. Image Credit: OksanaKiian/iStock/GettyImages Just like Brussels sprouts, lima beans and beets, split peas are a healthy diet staple most of us learned to love only during adulthood. While they’re often the star of a hearty soup, split peas are versatile enough to include in a variety of different recipes. Advertisement Here's why you should stock up on these peas: A half-cup serving of cooked split peas boasts 116 calories, 0 grams fat, 21 grams carbohydrates, 8 grams fiber and 8 grams of protein....

Different types of weight training can have very different results. Image Credit: Pekic/E+/GettyImages Everyone knows that weight training makes you stronger; however, certain types of weight training can produce dramatically different results. Some types of weight training will increase your maximal strength, whereas others will improve endurance. Advertisement There are even methods of weightlifting that will do little for you in the way of strength and endurance even though they produce significant superficial results....

references & resources Sorry, There’s Nothing Magical About Breakfast Jack's Wife Freda restaurant How Fattening Is Pork Belly? 10 Low-Carb Breakfasts That Will Fill You Up 1 of 9 Overview These are strange times for the first meal of the day. On one hand, The New York Times has practically declared war on breakfast, claiming there's nothing magical about it, even while nutritionists are telling us it's the most important meal of the day....

Image Credit: Mladen Zivkovic/iStock/GettyImages Treadmills are a classic when it comes to getting in your cardio. If you know how to walk, jog or run, you know how to use a treadmill. But doing the same workout on the same equipment day in and day out is no fun, and boredom can cause you to skip your workouts. Advertisement Enter the Adaptive Motion Trainer, a cardio fitness machine made by Precor....

Mung bean noodles can be used in gluten-free cooking. Image Credit: Westend61/Westend61/GettyImages Finding a gluten-free alternative to pasta noodles can be both challenging and exciting. One option you may want to try is mung bean noodles, also called cellophane noodles, which are commonly consumed in Chinese cuisine. In America, this noodle alternative is growing in popularity. Advertisement Tip Mung bean noodles can be used in gluten-free cooking. They share properties of the mung bean but are still considered processed....

Salted cashews can be a healthy snack so long as you watch your serving sizes. Image Credit: yokeetod/iStock/GettyImages Cashews are a smart snack: They pack in all three macronutrients — carbohydrates, protein and fat — as well as vitamins and minerals. However, the salted variety clearly contain more sodium than raw cashews, which can be a nutritional disadvantage. Advertisement Read more: 9 Healthy Nuts That May Help You Live Longer Video of the Day Cashews Pack in Healthy Fats While raw cashews are high in mostly healthy, unsaturated fat, salted cashews are often roasted in peanut oil, which can add to the saturated fat content....

Welch's fruit snacks provide essential nutritional value. Image Credit: 5PH/iStock/Getty Images Welch’s makes nine varieties of its fruit snack product line. The varieties come in Mixed Fruit and Reduced Sugar Mixed Fruit options. Welch’s makes 2.25-ounce and 0.9-oz. pouch sizes of the Mixed Fruit category, and a 0.8-oz. pouch size of the Reduced Sugar Mixed Fruit category. The nine varieties are rich in a number of vitamins, and are fat- and gluten-free....

Linden flower tea can help you sleep. Image Credit: Oleksandr Shchus/iStock/GettyImages Linden flower tea has long been used as a natural sleep aid. Some say that it also relieves stress and anxiety, fights inflammation and soothes the stomach. This herbal tea isn’t a cure-all, but it may benefit overall health when consumed in moderation. Advertisement What Is Linden Flower Tea? Everyone knows that herbal teas may benefit overall health and relieve the symptoms associated with certain conditions....

references USDA Economic Research Service: "Food Prices and Spending" USDA Economic Research Service: "Food Price Outlook, 2020" Downloading a free app can help you stay on track with your grocery-shopping budget for the month. Image Credit: Tassii/E+/GettyImages Image Credit: Tassii/E+/GettyImages Download the Ibotta app on iPhone or Android. Download the Paribus app on iPhone or sign up for the desktop app. Download the Receipt Pal app on iPhone or Android....

Treadmill walking can promote healing and reduce the possibility of recurrence of a herniated disk. Image Credit: nd3000/iStock/GettyImages Many people with herniated disks don’t even know they have the condition. They go about their business, walk, run, climb, bike and participate in active sports without feeling pain and without causing harm. Others with the condition get painful flare-ups that practically leave them bed-ridden. If you have a herniated disk, walking on a treadmill can serve as an important part of your treatment....