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Tuesday, 4 March 2014

<i>Health</i> Gear Awards 2011: The Best Fitness Products of the Year

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XHome >> Diet & Fitness >> Cardio Workouts >> Health Gear Awards 2011: The Best Fitness Products of the Year Health Gear Awards 2011: The Best Fitness Products of the Year

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Credit: Rennie Solis

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And the winners are ...

by Rozalynn S. Frazier and Tiffany Melanis
From Health magazine

Had enough of sports bras that don’t support you, sneakers that give you blisters, and workout wear that leaves you hot and sweaty? After testing hundreds of new get-fit products, our judges have chosen these 44 standouts.

? Apparel
? Footwear
? Gear
? Food/Drink

Next: Meet our judges

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4 New Ways to Outsmart Fat Traps

You know to ignore the supersize bags of chips and other blatant tactics that fatten the food industry's coffers, along with your waistline. That's the good news. The less cheery: "Food marketers have upped their game," says Frederick Zimmerman, PhD, chair of the department of health policy and management at the Fielding School of Public Health at UCLA. "As a result, it's increasingly difficult to make healthy choices." But not impossible. We asked insiders to dish on the latest marketing ploys so you'll be on to them—and better able to resist.

Fat trap 1: Menu mind games

Eating out is better for you than it used to be—at least, that's the perception: 86 percent of people surveyed by NPD Group said restaurants offer more healthy choices than they did two years ago. Still, many eateries subtly steer you toward less nutritious options. "Restaurants will say, 'We offer healthy items. It's not our fault people don't get them!'" says Jennifer Harris, PhD, director of marketing initiatives at the Rudd Center for Food Policy and Obesity at Yale. "Yet they spend a lot of money to encourage people to buy other things." Margo Wootan, DSc, director of nutrition policy at the Center for Science in the Public Interest (CSPI), agrees: "At many chain restaurants, you look at a menu with pages of delicious-sounding food, then you get to the 'lite' section in back and there are six simple items—it's stacking the deck." (Not surprisingly, when better-for-you fare is relegated to the end of a menu, we're 47 percent less likely to order it, per research from Carnegie Mellon University.) And all too often the "healthy" menu falls flat in the taste department. "Some restaurants don't put the same care into making the healthy options delicious," says Wootan.

Also sneaky! Restaurants want to sell dishes with the most markup, so "they engineer their menus to direct you to items with a higher profit margin, which tend to be the lower-quality, starchier or otherwise more processed food," says Sybil Yang, assistant professor of hospitality at San Francisco State University. That's why next to the $24 grilled fish with veggies you'll see the $15 crab fettucine, looking like a comparatively great deal. But really it's the most marked-up and fattening thing you could order.

Fight back Read the "lite" portion of the menu first—and stick with restaurants that tend to have tasty low-cal items, says Wootan. Japanese and Greek eateries and national chains such as Seasons 52 and Freshii are generally good options.

Fat trap 2: 'Eat me!' visuals

Ever feel like the junkiest food is leaping off the package to tempt you when you walk the supermarket aisles? It's not your imagination. "Pictures on food labels have become more dynamic, designed to grab your attention and improve attraction," says Brian Wansink, PhD, an expert on consumer and eating behavior at Cornell University and author of the upcoming Slim by Design. "Potato chips now fly out at you from the bag, and more food is shown on plates or in bowls and with garnishing." In the early 1990s, the packaging of one popular sandwich cookie featured only its logo. Today, a 5-inch cookie explodes from a splash of milk.

Appetizing photos of indulgent foods can ramp up cravings. Researchers at the University of Southern California found that images of high-calorie foods increased hunger by 19 percent and the desire for sweets by 21 percent, compared with photos of nonfood items. Meanwhile, German researchers discovered that levels of the hunger hormone ghrelin rose 30 percent after people saw appetizing food images. "Graphic images of food bypass the rational part of your brain that says, 'I'm going to be healthy' and go for the emotional part that generates cravings," notes Martin Lindstrom, author of Brandwashed: Tricks Companies Use to Manipulate Our Minds and Persuade Us to Buy.

Fight back Store your grocery list on an app such as Grocery iQ. If you're often tempted by treats, try Fooducate, an app that lets you scan a food's bar code and find out how virtuous it is. Getting a reality check may kill that craving fast.

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One-Legged Deadlift with Leg Extension and Overhead Press

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5 Big Running Challenges, Solved

I tend to hunch over when I run. How can I correct this?
Hunching is often a sign of fatigue, and the weariness may come from the core. If your center is weak, your lower extremities generally have to do more work, which can lead to overuse injuries, such as runner's knee and IT band syndrome. And when you're stooped, your breathing becomes more difficult, so you get tired more easily. Incorporate front and side planks into your weekly workout routine to strengthen your core. When running, think about keeping your shoulders loose and low. To find the right spot, raise your shoulders to your ears, then drop them. Try to keep them where they land.

—Kelly Flynn, a Boston-based running coach

I'm using a treadmill to train for a race. Is this a problem?
Although it's not an ideal replica of the road, a treadmill can still offer a great workout. Start by adjusting the incline—set it on at least a 1 percent grade to mimic the natural variations found outdoors. Then create an interval workout by manipulating incline, speed or both. After warming up, give yourself a challenge period (say, two minutes at 6.6 mph, or a nine-minute-mile pace, on a 3 percent incline) followed by a recovery period (two minutes at 5.8 mph, or about a 10:20 mile, on a 1.5 percent incline). Make two of your weekly treadmill runs interval workouts; keep the rest at a steady pace. But do try to go on a few runs outside before race day so that your body has a chance to acclimate.

—John Honerkamp, New York Road Runners training coordinator

I keep getting side stitches. What am I doing wrong?
No doubt about it: Side stitches—which are basically just a cramping in the diaphragm muscle—stink. And as with any other muscle, some strengthening (in the form of just getting out and running) is in order. Poor posture is another culprit. The diaphragm sits above key organs, and stooping forward can trigger some pain. Also make sure that you're hydrated and have enough calcium in your diet (think fat-free milk or fortified orange juice)—this is important for muscle contraction and preventing spasms. Finally, before your run, stick with easily digestible foods, such as a banana or some toast with peanut butter. To treat a side stitch when it strikes, exhale forcefully while dropping your shoulders. Slow your pace (or walk) until the cramp subsides, breathing with an inhalation for two strides and an exhalation for two strides.

—Michele Olson, PhD, exercise physiologist at Auburn University at Montgomery in Alabama

How can I make jogging-stroller runs less awkward?
For many moms (and dads!), the only time to get outside and run is when taking along a little one or two. Luckily, today's jogging strollers make it easy to keep your stride. Remember that your pace will likely be a little slower than when you're running solo, since pushing a stroller adds weight (especially when you're going uphill) and requires some extra effort. Stand tall when you're running and use the wrist safety strap so you're not squeezing the handle too tightly. When running downhill, don't be afraid to let the stroller gain a little speed. Keep chest up and shoulders down, and try to stay relaxed. [Editors' note: We love the Bob Revolution SE single stroller ($315; amazon.com), which switches from a swivel front to a locked-in wheel and has a very smooth ride.]

—Kara Goucher, Olympic marathoner and mom to Colt, age 3

I've been running for a few months and can't seem to break the three-mile plateau. What gives?
In general, plateaus are more a result of mind-set than conditioning. If you always run the same route for the same amount of time, you can get used to the idea that you can't go any farther. To increase your distance, start doing intervals. Warm up at a slower pace for about 10 minutes or one mile, then do one-minute speed bursts at a higher intensity followed by one or two minutes at a slower pace to recover. Do 10 to 12 of these and finish with 10 minutes of easy jogging. Keep it up and you'll likely go well past the three-mile mark. In addition, it can help to rethink your running course so you're not stuck in a rut. Or get a friend to join you on your next outing—while you're chatting away, you'll cover far more ground than you realize.

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25 Exercises You Can Do Anywhere

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At-home workout

by Sophia Porotsky

Who says you need fancy equipment to get a solid strength workout? Whether you're traveling, can't make it to the gym, or simply prefer to exercise at home, mixing and matching the following 25 body weight exercises provides an all-around full body workout?no equipment required. A combination of cardio, strengthening, and toning exercises are sure to make you break a sweat and get those endorphins going no matter where you are.

Next: Warrior III

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I Did It! Ready For My Selfie

Michele Auguste
32, 5'9"
West New York, N.J.

Before
280 lb.
Dress size: 18/20

I was taught to eat everything on my plate. So from a very young age, that's what I did—even if I was full. My weight mushroomed to more than 200 pounds, but I became a pro at projecting fake body confidence. That was until I saw a photo of myself from a girls' trip in November 2011. Not only did I look huge, but I saw sadness in my eyes. It was an "Oh my gosh!" moment. I knew it was time for a change.

Diet overhaul
In December 2011, I signed up for Weight Watchers. I had tried several other plans; the few pounds I lost always returned. Weight Watchers made eating healthy seem doable because I didn't have to give up sweets or stop eating out. All I had to do was count my points. I quickly learned, though, that it was wiser to spend those points on grilled chicken and vegetables than on cartons of Chinese takeout. My new eating habits helped me ditch 20 pounds in eight weeks. And I could finally climb a flight of stairs without feeling winded.

Hello, elliptical
With my eating under control, I took to the elliptical twice a week for eight minutes, followed by a few crunches. I stuck to this regimen for almost seven months, building up to 50 minutes five days a week. And it worked. By August I was down another 70 pounds. My thinner, fitter frame gave me the courage to take on group fitness (Zumba and barre-based workouts). Each class left me aching, but the soreness was worth it because it led to an additional 30-pound loss. Then I hit a plateau. I tweaked my routine, but those last 11 pounds wouldn't budge. Despite my frustration, I stayed the course. Six months later, I finally hit my goal and found out what it means to be confident in your own skin.

After
163 lb.
Dress size: 6/8

Total lost
117 lb.
Sizes lost: 6

LITTLE CHANGES, BIG RESULTS
Small everyday strategies transformed Michele's body. Steal the ones below, and find more tested tips on Pinterest (pinterest.com/goodhealth).

MY FIT NIGHT OUT: ZUMBA
Every Wednesday, I take a Zumba class with the friends I met at Weight Watchers. It's our weekly girls' night. We catch up, bond and even enjoy a fun workout that burns a bunch of calories!

PORTION SAVER: A SCALE
People tell you to use a deck of cards, but I don't eyeball anything. I'm loyal to my food scale because if you're really hungry, your perception may be skewed. This way I know exactly how much I'm eating.

MY CHEAT MEAL OF CHOICE: CHINESE
I will always love Chinese food. Every other week, I have pork fried rice. I don't eat the entire container, though. I measure out a cup. I just need a taste to curb my craving.

GO-TO SNACK: WHEATABLES
They're like whole-wheat crackers dipped in honey. It's a healthy snack masked as a sweet treat.

SHARE YOUR SUCCESS STORY
Have an amazing body makeover of your own? Tell us about it at health.com/i-did-it and let us know what diet and fitness strategies worked for you.

As told to Rozalynn S. Frazier

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