Look Good Naked's blog

In April, a 30-year-old woman collapsed and died one mile before finishing the London Marathon. Completing a marathon is often thought of as the epitome of health, but every year there are reports like this one of people dying before they complete the race. Is marathon running really as healthy as it seems?

While heatstroke and hyponatremia (low sodium levels in blood caused by drinking too much water while exercising) are certainly a factor in marathon deaths, the vast majority of people die during a marathon because of a heart attack. Marathon running puts enormous stress on your heart.

According to a study by the Canadian Cardiovascular Congress, regular exercise reduces cardiovascular risk by a factor of two or three, but the extended vigorous exercise performed during a marathon raises cardiac risk by seven-fold. During a marathon more than half of the segments in your heart lose function due to an increase in inflammation and a decrease in blood flow. Elite runners in the 100 marathon club (people who have run a minimum of 100 marathons in their lives) often have heart muscle scarring as a result.

Research now suggests that the best fitness regimen is actually short bursts of high-intensity activities, not long-distance running. Here are some tips for optimal workouts:

• A variety of exercises performed regularly (e.g., weight training, cardio, stretching, etc.)
• Alternate difficult days with easier days
• Interval training sessions
• Weight training
• Ample time for rest after physical exertion 

 Learn more here.

Ingredients

• 1 lemon, zested
• 1 1/2 teaspoons salt, plus more for seasoning
• 1/2 teaspoon freshly ground black pepper, plus more for seasoning
• 1 1/2 pounds sugar snap peas, stemmed
• 1 yellow bell pepper, sliced
• 1 orange bell pepper, sliced
• 1/2 cup white wine (you can substitute vegetable broth)
• 1/4 cup lemon juice
• 4 teaspoons olive oil
• 4 (4-ounce) trout, salmon or tilapia fillets, skinned
• 8 thin slices lemon
• 1/4 cup fresh chopped mint leaves 

Directions

1. Preheat the oven to 350 degrees F
2. In a small bowl mix together the lemon zest, salt, and pepper. Set aside.
3. Layout the 4 sheets of aluminum foil or parchment paper.
4. Place 1/4 of the sugar snap peas, 1/4 of the yellow bell peppers, and 1/4 of the orange bell peppers on each sheet of foil.
5. Over each pile of vegetables drizzle 2 tablespoons of white wine (or vegetable broth), 1 tablespoon of lemon juice, and 1 teaspoon of olive oil.
6. Sprinkle with salt and pepper and gently toss. 
7. Top each pile of seasoned vegetables with a piece of fish.
8. Sprinkle the fish with some of the reserved lemon zest mixture. 
9. Top each fish with 2 slices of lemon.
10. Fold up the foil/parchment paper into an air-tight packet. 
11. Place the packets in the oven and bake for 15 to 18 minutes depending on the thickness of the fish. 
12. Sprinkle the fish with mint just before serving. 

NOTE:  This recipe is very lemony.  You may want to cut out either the lemon juice or lemon zest.

Recipe adapted from the Food Network

According to a new report from the U.S. Centers for Disease Control and Prevention, about 32 million more Americans will become obese by 2030, increasing obesity rates to 42% of the U.S. population. 

Sugar is a leading contributing to the climbing rate of obesity. It’s hard to avoid sugar, even in seemingly healthy foods. In fact, the following so-called health foods have more sugar than a candy bar.

• Yogurt: Yogurt naturally has about 12 grams of sugar per six ounces, but many people choose artificially sweetened brands. An eight-ounce container of vanilla can have 31 grams of sugar, and a six-ounce container of flavored yogurt can have 32 grams. Greek yogurt, though, has less sugar.
• Tomato sauce: A cup of tomato sauce can have more than 20 grams of sugar, not to mention the sugars in the pasta that you eat it with.
• Granola bars: Sugar is often one of the top ingredients in granola bars. Depending on the brand and size of the bar, a serving may have anywhere from 11 to 22 grams of sugar.
• Fat-free salad dressing: When manufacturers remove fat from the salad dressing, they often add sugar as a replacement.
• Muffins: Bran muffins are often considered healthier foods when compared to obvious offenders like donuts. In reality, muffins have become so super-sized that they easily pack more than 30 grams of sugar. 
• Canned fruit: Fruit is high in natural sugars, but canned fruit are often packed in sugar-laden syrup. Even in light syrup, a one-cup serving of canned peaches can have 32 grams of sugar. 
• Smoothies: Sugar is naturally found in yogurt, milk and fruit, but commercially prepared smoothies often contained added sugars. Jamba Juice smoothies can contain about 38 grams of sugar, depending on the ingredients and the size. 
• Cereal: More than 40 popular cereals contain more than 11 grams of sugar per serving – that’s more than three Chips Ahoy! cookies. 

Learn more here.

Ingredients

• 1 pounds fresh asparagus
• 1 tablespoon olive oil
• Salt and freshly ground black pepper

Directions

1. Preheat the oven to 400 degrees F. 
2. Break off the tough ends of the asparagus and, if they're thick, peel them.
3. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely.
4. Spread the asparagus in a single layer and sprinkle with salt and pepper.
5. Roast the asparagus for 15 minutes, until tender but still crisp.

The food industry often uses coy packaging and hidden unhealthy ingredients to sell processed foods. But the same deceiving marketing tricks are also used on quite a few of your favorite “healthy” foods. Here are some things to watch out for in the grocery store.

• Multigrain: The term multigrain means that the product is made with more than one type of grain, but it doesn’t mean that any of those grains are whole grains. Make sure you read the nutrition label carefully and look for whole-grain flour.
• Packaged kombucha and kefirs: Kombucha and kefirs are rich in vitamins and minerals, but have a naturally bitter taste. In an effort to mask the flavor, many packaged drinks have excess sugar, negating the health benefits. Opt for kombucha brands with less than 3 grams of sugar per serving and dairy-based kefir with less than 10 grams of sugar.
• Vegetable juice: While one glass of vegetable juice can equal two full servings of vegetables, many store-bought juices are heavy on starchy vegetables like beets and carrots. Others include fruit concentrates, sugar and salt for added flavor. Look for juice with organic vegetables, fruit and spices; one serving should not exceed 15 grams of carbohydrates.
• Bottled green tea: Bottled green teas often have chemical additives, sugars and corn syrup. Plus the benefits of green tea can degrade very quickly unless it has been stored in a light- and temperature-controlled environment. To make the most of green tea’s nutritional benefits, brew it yourself.
• Gluten-free snacks: It’s easy to forget that gluten-free crackers, cookies and muffins aren’t necessarily good for you. These snacks are often made from refined potato or rice fours that have added fat, sugar and artificial flavorings. Opt for gluten-free snacks that also contain fiber. Better yet, think of the snack as an opportunity to eat vegetables, pairing hummus and pea pods.
• Store-bought smoothies: Store-bought smoothies often contain juices, syrups and purees that are loaded with calories, contain added sugars, and lack the nutrients of whole fruit. Choose organic options with no more than 15 grams of carbohydrates and at least seven grams of protein per serving.
• Vegetable chips: These seemingly healthy carbohydrates are often colored with beet or spinach juice, made of wheat or rice flour, and contain virtually no vegetables. If you’re craving crunch, snack on free-dried vegetables like wasabi peas.
• Dried fruits: Because the drying process removes a lot of water, the fruit becomes a concentrated source of sugar. Dried tart fruit, such as cranberries, often contain added sugar or juice, causing even more calories. Opt for no sugar added varieties and keep in mind that one dried apricot (two pieces) still equals one apricot, even though it’s much smaller. 
• Agave nectar: Agave contains fructose, a type of sugar found in fruit that the body doesn’t digest as easily as fruit. If consumed in high quantities, the body can store it more easily as fat. Because agave is sweeter than table sugar, you can use less.

• Sacrificing sleep to workout early:  Not getting enough sleep can hamper weight loss efforts and contribute to a wide range of health problems.  If you prefer to exercise in the morning, make sure you get a full night’s sleep.
• Focusing on one area of your body:  Only training one area of your body creates imbalances in your body that can increase your risk of pain and injury.  The best way to see results is do a balanced workout regimen that includes cardio, strength and flexibility components.
• Trying all the latest fitness trends:  While mixing up your workout routine is generally a good thing, if you simply try every fitness fad and never stick with anything long enough to improve, you’ll never have the chance to reap the benefits.  Instead, develop a workout plan that incorporates several different exercise styles, but be consistent with it for at least four to six weeks. 
• Sticking to one workout routine:  On the other hand, you may miss out on some of the benefits of exercise by only doing one style of training.  Try to supplement your favorite workout with other activities that will help boost your results and overall fitness level.
• Following the “no pain, no gain” methodology:  Continuously pushing your body to its limits can be stressful on your system, making you more susceptible to injury, illness and overtraining.  Instead, alternate high-intensity workouts in your rotation with a softer routine, like yoga.
• Over (or under) estimating yourself:  Challenging yourself too much, too fast can cause injury and not challenging yourself enough can keep you from seeing results.  LGN trainers can give you advice on how much to push yourself in your workouts.  This will help you prevent injury and see better results faster.
• Hitting the gym twice a day:  When it comes to exercise, more is not necessarily better.  To see the best results, make sure that good nutrition is a part of the equation.
• Working out with a friend:  While your friend may help you show up for your workout, exercising with a friend who likes to talk more than she or he likes to work out might not do you much good.  Search for a workout partner who has similar goals and training focus.

Instead of pairing soybeans with the usual Asian flavors, this recipe calls for chipotle chiles (they add smoky flavor) and cumin.

Instructions

• 14 ounces of frozen edamame in the pods
• 1 tablespoon extra-virgin olive oil
• 1 chipotle in adobo - stemmed, seeded and minced
• 1 garlic clove, minced
• 1/2 teaspoon ground cumin
• Coarse sea salt and freshly ground black pepper 

Instructions

1. Bring a large saucepan of water to a boil.
2. Add the edamame and cook for about 4 minutes. Drain and pat dry.
3. In a large skillet, heat the olive oil with the minced chipotle, minced garlic and ground cumin.
4. Add the edamame pods and cook over moderate heat, stirring occasionally, until the garlic is softened (one-two minutes).
5. Season the edamame with salt and black pepper and transfer to a bowl. Serve warm or at room temperature.

• Whey protein
• Chicken
• Eggs
• Beef

• Vegetables (excluding carrots and beets which are high in sugar)
• Dark green, leafy vegetables such as spinach, kale or Swiss chard
• Low fructose fruits like lemon, limes, apricots, plumbs, cantaloupe, and raspberries (avoid high fructose fruits like apples, watermelons and pears)

• After a cardio workout, wait 45-60 minutes and then eat a high-quality protein and vegetable carbohydrate (for example, a spinach salad with chicken)
• After a resistance workout, consume your post-workout meal 15-30 minutes after finishing your workout to help you repair your damaged muscles

A foolproof method for cooking chicken breasts. Boneless skinless chicken breasts (aka BSCBs) — is there anything more boring? They are all too often served dry, chewy and tasteless. I usually avoid now BSCBs in favor of more succulent boneless, skinless thighs. I do have one method, however, that makes unfailingly juicy and tender boneless skinless chicken breasts. Need some chicken for a salad, or to top some pasta? This is the method. It takes some trust, but believe me — it works flawlessly every single time.

Ingredients
 

• 1 to 4 boneless skinless chicken breasts
• Salt and freshly ground black pepper
• 1/4 cup flour
• 1 teaspoon freshly chopped herbs - such as rosemary, thyme, and Mrs. Dash garlic and herb
• Olive oil (1 to 2 TBLS)
• 1/2 tablespoon butter 

Instructions

1. Pound the chicken breasts to an even thickness with the handle or flat of a knife or bottom of a pan – be sure to put the chicken in-between saran wrap or put it inside a gallon size food storage bag when pounding
2. Lightly salt and pepper the chicken breasts.
3. Mix about a half teaspoon of salt in with the flour along with a little pepper. Chop the herbs finely, if using, and mix in as well.
4. Quickly dredge the chicken breasts in the flour, so that they are just lightly dusted with flour – shake off any excess
5. Heat the saute pan over medium-high heat. When it is quite hot, add the olive oil and butter. Let them melt, and swirl the pan. 
6. Turn the heat to medium. Add the chicken breasts. Cook for just about 1 minute to help them get a little golden on one side (you are not actually searing or browning thcm). Then flip each chicken breast over. (If you like more of a crust/color to your chicken, cook 2 to 3 minutes on each side)
7. Turn the heat to low. Put the lid on the pan. Set a timer for 10 minutes, and walk away. Do not lift the lid; do not peek. 
8. After 10 minutes have elapsed, turn off the heat. Reset the timer for 10 minutes and leave the chicken breasts in the pan. Again, do not lift the lid; do not peek.
9. After the 10 minutes are up, take the lid off, and tada! Soft, tender, juicy chicken breasts that aren't dried out in the least. Double check them to make sure there is no pink in the middle. Slice and eat.