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The spin on spinning

Cycle FitnessIf you're looking for an intense workout that will not only boost your endurance but will also shred hundreds of calories, look no further than spinning, a fast-paced, fitness studio fave.

What is spinning?

Spinning was created in the 1980s by Jonathan Goldberg, an ultra-endurance athlete who wanted to find a way to train indoors for some of the events in which he was participating. A few years later, the term "spinning" was trademarked by his company, Mad Dogg Athletics, Inc. Since then, it has become one of the most popular group fitness classes in health clubs worldwide.

A typical spinning class lasts from 30 to 75 minutes, and is led by a certified instructor who, from the front of the room, leads participants through a series of cycling routines that simulate riding a bike outdoors. A workout usually begins with slow, steady pedaling and gradually moves to a harder, faster pace. From there, participants may be asked to sprint (very fast pedaling), climb (lifting the bum off the bike saddle and pedaling while standing up) or jump (pedaling for quick bursts between sitting and standing). A spinning session wraps up with a slow, steady cooldown.

You are in charge of your spinning workout

One of the best aspects of spinning is that you can vary the intensity of the workout to your own liking and skill level. You can change the resistance on the workout bike by loosening the flywheel (a weight designed to mimic the momentum you'd get if you were riding a bike up or down a hill), slow the rate at which you pedal or change your body's position (if you're finding it too difficult to rise from the bike's saddle, you can sit back down).

You don't need much to participate in a spinning class. Experts recommend:

A good pair of supportive fitness shoes or bike shoes with clips, if your health club has clip pedalsA water bottleA towel (to wipe away sweat)Sweat-wicking, cycling-friendly clothing, such as bike shorts and tops聽Benefits of spinning

People who take part in spinning classes have reported seeing results after only two weeks. Some notable benefits include:

High calorie burn (in a typical class, you can burn between 400 and 600 calories)Decreased body fatIncreased cardiovascular strengthIncreased muscle tone (especially your quadriceps, hamstrings, back and hips)Decreased stress levelsIncreased strengthA cycling "high" from the endorphins released during the workoutSpinning tips

Because spinning is such a vigorous activity, you should do a few things before, after and during your class to make the most of your workout:

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1. Hydrate. Spinning makes you sweat. A lot. So hydrate with at least two glasses of water, at least an hour before you start a class. Bring a water bottle with you. And be sure to drink lots of water when you're done.

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2. Eat right. Your body will need lots of fuel to get through a spinning workout.聽 Eat a balanced diet that includes protein, carbs, fruits and veggies. Don't eat an hour before you work out, though, because spinning on a full stomach could make you nauseated. Instead, eat a

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well-balanced after-spin snack or meal

.

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3. Go at your own pace. Because you can adjust the speed and intensity of the workout to your liking, you should never feel like you have to overextend yourself during a class. If you're not comfortable at a certain pace, slow down. It's not worth injuring yourself or getting discouraged.

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4. Stretch. Stretching before and after a spinning workout will reduce your risk of injury and will loosen you up for next time.

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5. Ask questions. If this is your first, second or even third time spinning, don't be afraid to ask the spinning instructor questions. Instructors can help you figure out the best seated position for you on your bike, including how far your knees should extend during a cycle rotation and even how to adjust the handlebars for workout comfort. Instructors want you to have fun and have a great workout, so take advantage of their expertise.

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More on cycling

Get psyched to cycle yourself fit
Ultracycling event: Randonuerring
Spinning and pregnancy

Blueberry, balsamic and feta sirloins

Date Night Dishes...
Backyard TheaterTurn a typical dinner and movie night into a fun new experience by heading to your backyard. A great steak doesn't have to be reserved for an expensive restaurant. Heat up your grill and enjoy this sweet and savory version -- then watch a movie under the starry sky.

Summer is coming to a close which means the evenings are pleasant and the bug populations are decreasing. Take advantage of the weather before the winter chill sets in by creating an outdoor movie night in your backyard. Grab a few extension cords and set up your television or laptop. Create a comfy setting by blowing up an air mattress and covering it with a few blankets and a lot of pillows. Place your bed out in the open so that if you get bored of the movie, you can gaze at the stars. Add in some citronella candles and a box of candy and your romantic, invitation-only theater is ready to be enjoyed.

Since your after dinner activities involve the great outdoors, you might as well prepare dinner outside, too. Fire up the grill and make a few steaks. The blend of sweet, savory and tangy flavors will make you think of steak in an entirely new way. Serve with a rich red wine, like a Zinfandel.

Blueberry, balsamic and feta sirloins

Serves 2

Ingredients: 2 center-cut sirloinsSalt and pepperGarlic powder1/4 cup balsamic vinegar2 tablespoons of soy sauce2 tablespoons of olive oilTwo tablespoons crumbled feta cheeseBlueberry-balsamic sauce: 1/4  cup frozen blueberries1/4 cup balsamic vinegar1 tablespoon sugar1 tablespoon soy sauce1 teaspoon garlic powderDirections:

In a shallow dish, mix together balsamic vinegar, soy sauce and olive oil. Sprinkle salt, pepper and garlic powder on each side of the steak and marinate in the vinegar mixture for a few hours.Grill steaks to your desired specifications.When the steaks are about 10 minutes away from being cooked, prepare the sauce. In a small sauce pan, combine blueberries, balsamic vinegar, sugar, soy sauce and garlic powder. Simmer until the sauce thickens. Once the blueberries soften, smash a few of them to release the juice.Pour the warm sauce over the cooked steaks and top with feta cheese.

More steak recipes

Paprika steak and tomato gravy
Italian steak with roasted red pepper pesto
Brown sugar steak

More date night dishes

Eggplant caprese salad
Zucchini cakes with creamy green chile sauce
Bananas foster eggrolls

Living the Paleoista lifestyle

Paleo diet revamped

When you hear the term "caveman diet" you likely don鈥檛 think it鈥檚 something geared toward women. But the paleo lifestyle is getting a makeover. Nell Stephenson, author of Paleoista: Gain Energy, Get Lean, and Feel Fabulous with the Diet You Were Born to Eat, is bringing a fresh, female-friendly voice to the diet.

We asked her to take us through what it means to be a "paleoista" and what the benefits are of the lifestyle.

Paleo 101

The paleo diet is based on the belief that people were meant to eat off the land (what walks on it, grows from it or swims in its waters). The idea is that we鈥檒l be healthier if we stick to the kind of foods we would have consumed as hunter-gatherers (grass-fed meats, free-range poultry, wild fish, fresh vegetables, fruit and natural fats like nuts) instead of over-processed items that have taken over most grocery carts across the country.

Live like a paleoista

According to Nell Stephenson, the paleoista lifestyle is a modern approach to following the paleo diet. 鈥淲e eat a healthy balance of fresh veggies, fruit, lean meats and natural fats. It's simple to follow this way of eating for all of us, from busy moms to traveling executives to students and kids on the go,鈥?she tells us. 鈥淚f we eat real food that we're meant to be eating and move more, then we're inevitably going to be much healthier overall.鈥?/p>

So exactly who is a paleoista? 鈥淪he's someone who walks the walk and talks the talk. She's fabulous and fit, and with her boundless energy, finds time to make healthy eating a priority for herself and her family, as well as get everything on her to-do list done each day,鈥?Stephenson says. 鈥淪he implements paleo with style and executes with ease, proving that paleo does not have to be 'cave-y!' 鈥?/p>Advantages of being a paleoista

For Stephenson there are multiple advantages to being a paleoista. Upon first adopting the lifestyle, she noticed that years of gastrointestinal distress were finally gone,聽 not to mention the boost she felt in other areas of her life. 鈥淚 had more energy, my training and racing improved tremendously, I slept better and I went from an already lean and healthy weight to finally getting to the goal weight and body fat percentage I'd coveted for years, but could never achieve, even despite my Ironman training,鈥?she explains.

But what can the average paleoista expect? 鈥淭he benefits are seemingly endless,鈥?says Stephenson. 鈥淔at loss, more energy, better sleep, improved complexion, decrease or complete elimination of symptoms of many, many health conditions ranging from mild to severe,鈥?she tells us.

Getting started

Stephenson shares some tips for anyone interested in starting on the paleoista path.

Think about timing: In order to make it more likely that you'll succeed, choose a time when you have the least amount of stress in your life. "Not right before moving houses or a trip around the world!" she notesPut effort into it: If you're going to try it, you might as well go all the way. Stephenson suggests giving it a full month at 100 percent to see how much better you'll feel. "Even a little bit of the wrong foods is enough to keep you from reaping all the paleo benefits."Avoid temptation: Clean out the kitchen and remove the temptation to give in to old habits and cravings.Stay positive: Approach the paleo lifestyle with fun and focus on all you can eat, rather than a "glass half-empty" view of what you can't eat.Paleoista recipe: Tutti-frutti protein smoothie

Stephenson shares this paleoista-approved smoothie recipe to try. 鈥淚 love my smoothie recipes that I made up to use for before training as well as on the go,鈥?she says. 鈥淪ome fruit first thing in the morning is fine, as long as it鈥檚 balanced out nicely with some healthy fat and good protein, as in this smoothie recipe.鈥?/p>Ingredients:1 small mango, peeled, pitted and chopped1 cup chopped strawberries2 tablespoons virgin coconut oil1 tablespoon peeled and minced fresh ginger2 cups chilled, brewed passion fruit or other tropical flavor herbal tea1鈦? cup plain (nothing-added) egg protein powder or 2 large eggs1鈦? cup crushed ice (more if desired)Freshly grated nutmeg (optional)Directions:

Combine the mango, strawberries, coconut oil, and ginger in a blender. Add the tea and whiz until well blended.Add the egg powder or eggs and blend for one minute.Add crushed ice and blend for a few seconds longer. Pour into two tall glasses. Sprinkle nutmeg on top if desired.

More about diet and nutrition

Anti-aging: Eat and drink your way to feeling youthful
What are the benefits of fermented foods?
Top 6 superfoods for summer

Grill the perfect burger, tailgate style

Grill Like A ProNothing says tailgate party like a juicy burger fresh off the grill. Follow these easy steps to grill like a pro.

Step 1: Start with a clean grill

Make sure your grill is clean and the grates are cured and oiled. Light your grill and prepare for grilling over high heat.

If you're fairly new to grilling and want to eliminate the guesswork of charcoal readiness, opt for an electric or gas grill. If you go with electric, make sure you have an accessible power source.

Grills come in all shapes and sizes. If you're not planning on grilling massive amounts of meat, then a small portable patio grill will suffice. If you need a little more space, try a trailer hitch grill. It's easy to transport, and you don't even have to detach it from your hitch.

Step 2: Use high-quality meat with 20 percent fat

Fat equals flavor and moisture, which is exactly what you want in a burger. Ground chuck, ground sirloin or a good ground beef -- organic, if possible -- are excellent choices. Don't pack the burger patties too tightly. Make plump, loosely packed patties about 3/4 of an inch thick. Never flatten the patties on the grill. Instead, make a small indentation with your thumb in the middle of each patty as you form it; this will combat the bloating that happens when burgers grill.

Step 3: Season the meat

Many people mix the seasonings right into the meat. By attempting to mix the seasonings in evenly, they unintentionally overwork the meat. Avoid this mistake by simply seasoning the patties after they've been formed.

If you're using salt, add it just before placing the burgers onto the grill. Salt draws the moisture that makes for a juicy burger.

Step 4: Put the patties on the grill

Place your perfectly formed, just-seasoned patties onto the hottest part of the grill to sear the meat and create a crust, locking in flavor and moisture. Depending on the size of the patties and how you like them prepared, cook them for approximately five to six minutes. You should see juices coming through the top, indicating that the burger is cooking in the middle.

When the juices become clear, flip the patties and grill for a couple minutes less than you did for the first side.To retain moisture, remember these two rules: flip only once and do not press down on the burgers while they're on the grill.

Step 5: Let them rest

Allow the burgers to rest for a couple of minutes so the juices distribute evenly.

More tailgating tips

Tailgate burger tricks
Tailgate party themes
Top 10 Tailgate must-haves

Tonight's Dinner Hawaiian Chicken Wraps

Grill Up A Taste Of The TropicsIt may be autumn, but that doesn't mean you have to tuck away all of that healthy, grilled eating you did over the summer. This simple Hawaiian chicken wrap is quick enough for a school night, but hearty enough to satisfy that cold-weather pit in your stomach that can sometimes only be fed by a lot of protein and piping hot comfort food.

You won't be packing on any winter pounds when you realize how simple and fulfilling this meal is. It makes use of a grill, though you can also saute the chicken and pineapple on the stovetop. And, while you're building your wrap, don't skimp on those veggies! They're so good for you! Load on the peppers, avacado, and salad greens to keep yourself from loading on unwanted weight. Delicious, easy, and smart for your wasitline. What are you waiting for? Let's hula!

Hawaiian chicken wrapIngredients:6-8 chicken breast cutlets3-4 fresh pineapple, sliced1/4 cup soy sauce1/4 cup of honey or brown sugar4-6 tortilla wrapsAvocadoPeppersRomaine LettuceDirections:

Place the chicken cutlets in a small bowl.In a medium bowl, combine the soy sauce and honey. Drizzle the soy sauce mixture over the chicken, and onto the pineapple slices, taking care to not contaminate the pineapple with any of the juices from the chicken.Grill the chicken and pineapple over low heat on the grill until the chicken is cooked through and the edges of the pineapple are browned slightly.Slice the pineapple into bite-sized pieces.Assemble the wraps by placing chicken, pineapple, and your favorite veggies into the center of the wrap, then rolling it up tightly. Eat immediately and enjoy!

More wrap recipes

Veggie wrap with honey avocado dressing
Homemade taco wraps
Blue cheese BLT wraps

Breast Cancer Hour Fight breast cancer with these foods

Breast Cancer Prevention TipsYour diet plays a crucial role in your health and is especially important in warding off chronic diseases, such as breast cancer. Though there are no miracle foods that cure breast cancer, we talked with oncologist Mitchell Gaynor, M.D., founder and president of Gaynor Integrative Oncology and clinical assistant professor of medicine at Weill Medical College, to find out if there are specific foods women should be eating to prevent the disease. Dr. Gaynor, who was a recent guest on The Martha Stewart Show, suggests filling up on the following five breast cancer fighting foods.

Martha Stewart and Dr. Mitchell Gaynor are seen in this photo from the production of The Martha Stewart Show in New York on Tuesday, Oct. 18, 2011. Photo credit: Rob Tannenbaum/The Martha Stewart Show

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The Breast Cancer Hour

If you missed the first episode of The Breast Cancer Hour on The Martha Stewart Show, you can catch it again Wednesday, Oct. 19 at 1:00 p.m. EST/ 12 p.m. CST. Join Martha for a special show dedicated to breast cancer prevention, with the latest research and healthy lifestyle advice from a dream team of cancer experts. Learn about five overlooked risk factors from surgeon Deborah Axelrod, get up-to-date on stem-cell research with Susan Solomon and Scott Noggle of the New York Stem Cell Foundation and find foods that help ward off cancer with oncologist Mitchell Gaynor.

5 Foods that fight breast cancerCruciferous vegetables

According to Dr. Gaynor, cruciferous veggies like broccoli, Brussels sprouts, cauliflower and cabbage are dietary warriors against breast cancer. "These contain sulforaphane which rids the body of carcinogens and indole carbinol which changes the estrogens in your body from the type that promote breast, uterine and ovarian cancers and changes them to the type that actually protects against these cancers," the oncologist explains.

Whole grains

Dr. Gaynor says whole grains are great for improving sugar metabolism and that whole grains are broken down in the gut to short chain fatty acids which help the immune system and decrease inflammation in the body, which is a major contributor to cancer. Go for high-fiber whole wheat and whole grain varieties of breads, pasta and cereals, and swap out white rice with brown rice, quinoa, bulgur, barley and buckwheat.

Foods rich in vitamin D

Vitamin D, also known as the sunshine vitamin because our body manufactures vitamin D when we spend time in the sun, is key to combating breast cancer. "Women with the lowest vitamin D levels have an increased risk of breast cancer and women who have low vitamin D levels at the time of being diagnosed with breast cancer have a far greater likelihood of recurrence," says Dr. Gaynor. Reach for vitamin D-rich foods like salmon, cottage cheese and other dairy products.

Foods high in omega-3 fatty acids

Omega-3s are known for their anti-inflammatory properties and association with heart health, but these healthy fats also fend off cancer. "These [fats] lower inflammation, turn off enzymes that promote cancer and support immune health," explains Dr. Gaynor. "Women with higher omega-3 fatty acids in breast tissue have less aggressive breast cancers than those with lower levels." The doc suggests getting your omega-3s from cold deep water fish, walnut oil and flaxseeds/pumpkin seeds.

Spices

More than just flavor enhancers, spices can reduce your risk of developing breast cancer. "Spices like rosemary and turmeric inhibit development of breast cancer by shutting down enzymes that promote it as well as allowing the breast cancer cells to regain the ability to die normally," says Dr. Gaynor.

Other nutrients and foods that fight breast cancer that Dr. Gaynor advocates in the diet are:

Resveratrol – found in the skin of red grapesVitamin K2 – found in cheese, eggs and fermented soyHDAC-inhibitors (HDAC is an enzyme associated with cancer) – inhibitors include alliums (garlic, chives, onions) and fiber-rich foodsDietary soy – eat tofu, tempeh and miso in moderationCoconut oil – it is made up of lauric acid, which boosts immune health and inhibits cancer cell growth by fostering healthy gene expression

Dr. Mitchell Gaynor, Martha Stewart, Dr. Deborah Axelrod and Dr. Scott Noggle are seen in this photo from the production of The Martha Stewart Show in New York on Tuesday, Oct. 18, 2011. Photo credit: Rob Tannenbaum/The Martha Stewart Show

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Foods that promote breast cancer

Dr. Gaynor warns that some foods we eat every day can put women at an increased risk of getting breast cancer. Here are the foods that the oncologist recommends dropping from your diet.

White sugar and white flour. "Every time your pancreas has to make insulin to metabolize white sugar, your liver is making something called IGF which is one of the major promoters of breast cancer," Dr. Gaynor explains. "Avoid high fructose corn syrup, soft drinks and snacks containing white sugar. Instead sweeten juices and foods with fruits, raw honey, maple syrup, date sugar or dehydrated sugar cane [or] agave nectar."Too much saturated fat. According to Dr. Gaynor, some saturated fat in the diet is OK but too much contributes to breast cancer development. Eating a high fat diet also causes the body to break down sugar less efficiently contributing further to weight gain.Processed foods like those containing acrylamide.Hormone additive meats. A by-product of one such hormone (zearalanone) has been related to early puberty in girls and is a known risk factor for breast cancer.Hydrogenated oils, margarines, trans fat. A 2008 study found women who consumed the most trans fat had a 75 percent increased risk of breast cancer.

Martha Stewart and a group of cancer survivors from her studio audience are seen in this photo from the production of The Martha Stewart Show in New York on Tuesday, Oct. 18, 2011. Photo credit: Rob Tannenbaum/The Martha Stewart Show

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If you want more information on breast cancer fighting foods and breast cancer prevention tips, be sure to tune in to The Breast Cancer Hour on The Martha Stewart Show tomorrow Wednesday, Oct. 19 at 1:00 p.m. EST/ 12 p.m. CST.

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More about breast cancer awareness

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How to prepare for breast cancer surgery
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