Fitness Friday: Take-It-Off Tricks: Burn More Calories at Every Workout

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Skipped a few workouts? You may need to boost the calorie burn on your next workout. FITNESS’s advisory board has tips and tricks to help you burn more calories the next time you lace up your sneakers.
By the editors of FITNESS magazine

Your Workout: Power Walking
If you normally power walk: 3.5 mph pace = 243 calories/hour
Then add… A Weighted Vest
Carrying the extra load requires more calories per step but won’t alter your form, like carrying dumbbells can, trainer Jari Love says.
Bonus Burn: 45 more calories/hour

Your Workout: Running on the Treadmill
If you normally run on the treadmill: 6 mph pace = 640 calories/hour
Then add… An Incline
Alternate 5 minutes running flat and 10 minutes running on a 3.5 percent to 6.5 percent incline, maintaining the same speed throughout, trainer Keli Roberts says.
Bonus Burn: 74 more calories/hour

Your Workout: Weight-Training
If you normally weight-train: 384 calories/hour
Then add… Plyometrics (jumping exercises)
Make your second set of each move supercharged: After a set of squats, do squat jumps; after lunges, do jumping lunges, trainer Annette Lang says.
Bonus Burn: 128 more calories/hour

Spa Tip Thursday: Cucumber Eye Soother

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1/4 large cucumber
1 ounce aloe vera gel

Puree the cucumber in a blender (leave a little pulp), strain the mixture into a glass bowl until you have at least 2 ounces. Spoon in just a tad of the pulp from the strainer). Add the aloe vera to the cucumber puree in the bowl and mix lightly. Pour into a clean, sterilized container. After cleansing face, stir mixture gently and apply with a cotton ball to undereye area. Avoid the eyeball. The shelf life of this product is very limited by the fresh cucumber. It should be used within a few days, and kept refrigerated between uses.


1 Tbs. aloe vera gel
1 tsp. fresh cucumber juice
¼ tsp. cornstarch
1 Tbs. witch hazel

Mix together aloe, cucumber and cornstarch. Heat until just boiling, about 1 minute in microwave. Remove from heat source and stir in witch hazel. Stir well and allow the mixture to cool completely. You should have a clear, jelly-like cream. Spoon into a small clean jar. To use: Dab a small amount under your eyes and be careful not to rub or pull the delicate skin under your eyes. Keep in cool place. Makes 1 oz.


2 wafer thin slices of cucumber
1 warm, damp, clean washcloth

While reclining in the tub (and perhaps while using the Quick Cucumber Parsley Facial, above, place one cucumber slice over each eye. Cover your eyes with a warm washcloth to hold slices in place and relax for 10 minutes. Fine lines will smooth out and your eyes will feel refreshed and soothed, preparing you for a night’s rest. We recommend this particularly if you’ve had yourself a crying jag that day. It helps remove the “bullfrog look” you get when you’ve been crying. Hopefully with joy.

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Wellness Wednesday: Yoga improves sleep for cancer survivors

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ROCHESTER, N.Y., May 21 (UPI) — Cancer survivors who tried four weeks of gentle yoga improved the quality of their sleep and were not as tired during the day, researchers in New York said.

They also used fewer sleeping pills and rated their quality of life more highly than cancer survivors who didn’t take yoga, said researcher Karen Mustian of the University of Rochester Cancer Center.

Researchers randomly assigned 410 patients to receive either their usual follow-up care after medical treatments or attend a 75-minute yoga class, twice a week. The average age of the patient was 54 and about three-quarters of the group had been treated for breast cancer.

After four weeks, thehttp://www.upi.comsurvivors who took yoga reported fewer sleep problems and less fatigue.

It was not clear whether more strenuous forms of yoga would provide the same results, said Mustian, who is to present her findings at the American Society of Clinical Oncology’s annual meeting in Chicago next month.

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Memorial Day Dessert… Strawberry-Raspberry Sundaes!

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Nothing says summer like fresh berries. Try this simple sundae sauce over frozen yogurt for a scrumptious summertime treat.

4 servings

Active Time: 10 minutes

Total Time: 10 minutes


  1. 1 cup strawberries, plus more for garnish
  2. 1/2 cup raspberries, plus more for garnish
  3. 2 tablespoons sugar
  4. 1/2 teaspoon lemon juice
  5. 2 cups nonfat vanilla frozen yogurt


  1. Puree strawberries and raspberries with sugar and lemon juice in a blender. Serve over frozen yogurt and top with sliced strawberries and raspberries, if desired.


Per serving: 130 calories; 0 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 28 g carbohydrates; 5 g protein; 2 g fiber; 65 mg sodium; 293 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (20% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 other carbohydrate

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Tasty Tuesday: Chipotle-Orange Grilled Chicken… a great Memorial Day Recipe!

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Chipotle peppers in adobo sauce contribute a rich smokiness to this quick orange-infused barbecue sauce.


  • 2 tablespoons orange-juice concentrate, thawed
  • 1 tablespoon finely chopped chipotle peppers in adobo sauce, (see Note)
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons unsulfured molasses
  • 1 teaspoon Dijon mustard
  • 1 pound boneless, skinless chicken breasts,trimmed
  • Salt to taste


  1. Preheat grill or broiler.
  2. Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.
  3. Lightly oil the grill or broiler rack (see Tip). Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.

Tips & Notes

  • Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.
  • Tip: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.


Per serving: 149 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 7 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 154 mg sodium; 300 mg potassium.

Nutrition Bonus: Selenium (30% daily value), Vitamin C (20% dv).

1/2 Carbohydrate Serving

Exchanges: 3 1/2 very lean meat

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Elite Medical Skin and Laser Center

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Elite Medical Skin & Laser Center is representing The Breast Cancer Charities of America for the month of May. Along with excepting donations throughout the month, Elite is having a special on Botox. This Thursday 5/27, Botox will be $10 per unit. $.20 of every unit sold will be donated to The Breast Cancer Charities of America. Schedule your appointment today for these great specials and help us in our search for the cure!
635 Rayford RoadSpring, TX 77386
Contact: 281-214-7777

Thank you for all your support!

Think Pink Tip of the Week.. New Clues to Treating an Aggressive Breast Cancer

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Findings may lead to earlier detection and personalized therapy, researchers say.
TUESDAY, May 18 (HealthDay News) –A specific grouping of three markers on the surface of breast cancer cells has been linked to a particularly aggressive, but relatively rare form of cancer called “estrogen receptor-negative” cancer, new research reveals.

The finding is considered to be preliminary but the identification of these markers — labelled XIC — could be important because this form of cancer is particularly difficult to treat, the study team notes.

“We are excited but cautious at the prospect that the presence of the XIC markers on [these types of] breast cancer cells may present a selective target for early detection imaging and for personalized therapy,” Barbara K. Vonderhaar, scientist emeritus of the Mammary Biology and Tumorigenesis Laboratory at the National Cancer Institute, explained in a news release.

Vonderhaar and her colleagues report the finding in the May 18th online issue of Cancer Research.

No specific therapies exist that can directly target this type of tumor, the authors note. That means the only means of treatment currently available is generalized chemotherapy, which can kill healthy cells as well as tumor cells and thereby render the option intolerable for some patients.

Vonderhaar and her colleagues were able to isolate the XIC marker cells by testing human breast cancer cells taken from four different patients. They observed that such cells had the ability to form tumors after being injected into the mammary glands of immune-compromised mice.

The research team found that estrogen receptor-negative cancer was present when the three particular markers they uncovered were all present simultaneously.

Down the road, the authors hope to determine whether or not the same XIC marker combination might also similarly identify the more easily treatable estrogen receptor-positive form of breast cancer.

More information

For more on breast cancer, visit Breast

— Alan Mozes

SOURCE: Cancer Research, May 14, 2010, news release

Copyright © 2010 HealthDay. All rights reserved.


Fitness Friday: 5 Minutes to a Better Body

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The secret to burning more calories and sculpting more muscle? Think before you sweat.
By Nicole Gray
Rehearsing your routine with a friend primes your brain for exercise.
Your best workout starts in the locker room. Spending a few minutes calming your mind and reviewing your routine boosts your motivation and endurance and primes your body to burn calories and build muscle. Get the most out of your exercise plan by following these steps.
Breathe deeply while you change.
If you’re rushing to the gym to make a class or squeeze in a workout, you’re usually taking quick, shallow breaths by the time you get there, which increases muscle tension and anxiety. “As you undress, start breathing in through the nose and exhaling fully through your mouth,” says Mark T. Cuatt, assistant general manager at Club Fit in Jefferson Valley, New York. Taking deeper breaths speeds up oxygen delivery to — and carbon dioxide elimination from — your muscles, increasing energy levels and helping you think more clearly.
Drink some water.
Research has shown that exercisers who are sufficiently hydrated can work out for up to a third longer than those who don’t drink enough fluids (that could mean burning an extra hundred or so calories, depending on your workout). “Dehydration is a major factor in fatigue,” says Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University. She recommends drinking about 16 ounces of fluid 30 to 60 minutes before exercising. Keep sipping in the locker room.
Review your entire routine.
Write down the day’s exercise plan beforehand, then review it while you’re getting ready, suggests Tishin Donkersley, a Phoenix-based sports psychology consultant. This reaffirms your commitment and helps you use your time more efficiently, she says. An example of a 50-minute workout plan: “Today I will do 30 minutes of cardio intervals on the treadmill, 15 minutes of resistance training focusing on my arms and glutes, and five minutes of stretching.”
“Practice” your workout in your head.
Take a minute to visualize yourself doing lunges and squats, for example, or climbing hills in cycling class. “Your unconscious mind doesn’t differentiate between what’s imagined and what’s real,” says Nikki Goldman, PhD, a motivational therapist and author of Success for the Diet Dropout: Proven Strategies for Women Who Want to Stop Hating Their Bodies (Behavioral Consultants Press, 2003). When you picture yourself going through a workout, your heart rate increases slightly, your muscles start to contract, and your breathing becomes a little heavier. It’s like a mini rehearsal, and it can improve performance, says Goldman. By the time you pick up your weights or climb onto your bike, your heart and muscles will be ready for action.

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Spa Tip Thursday: Home Spa Tips!!

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No need to go to a spa to get a natural beauty treatments. Look no further than your kitchen and garden to get the same result.

For Body Scrub : Mix 1 cup brown sugar, 1 cup olive oil and 1 spoon of ginger grater. Use it to exfoliate skin with circular massage.

For Eye Relaxer : Use 1 used tea bag of chamomile for refreshing tired eyes. Close your eyes and put tea bag on to your eyes for 15 minutes.

For Foot Treatment : Mix 2 cup of fresh milk with 1 cup of honey into a large bowl. Soak your feet for 15 minutes and massage them slowly. This will smooth your feet.

For Face Mask : Cook oatmeal as the instruction given in a package. Then cool it down. Put it to your face and leave it for15 minutes. Wash with warm water.

Mask for normal to dry hair : Mesh 1 avocado until smooth. Apply on your damp hair then wrap your head in a warm towel or plastic cap for 15 minutes. Next, usual wash with shampoo and conditioner.

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Wellness Wednesday: Pomegranates May Fight Breast Cancer

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Phytochemicals in Pomegranates Stop Growth of Breast Cancer Tumors in Study
By Jennifer Warner
WebMD Health News Reviewed by Louise Chang, MD
Jan. 5, 2010 — Eating pomegranates or drinking pomegranate juice may help prevent and slow the growth of some types of breast cancer.

A new study shows a group of phytochemicals called ellagitannins found in abundance in pomegranates inhibited the growth of estrogen-responsive breast cancer in laboratory tests.

“Phytochemicals suppress estrogen production that prevents the proliferation of breast cancer cells and the growth of estrogen-responsive tumors,” researcher Shiuan Chen, PhD, director of the Division of Tumor Cell Biology and co-leader of the Breast Cancer Research Program at City of Hope in Duarte, Calif., says in a news release.

Researchers say the ellagitannins in pomegranates work by inhibiting aromatase, which is a key enzyme used by the body to make estrogen and plays a key role in breast cancer growth.

“We were surprised by our findings,” Chen says. “We previously found other fruits, such as grapes, to be capable of the inhibition of aromatase. But phytochemicals in pomegranates and in grapes are different.”

Researchers say pomegranates have recently been hailed for their potential anti-cancer and heart healthy benefits thanks to their high antioxidant content. But they say this is the first study to look at their effects on aromatase and breast cancer growth.

In the study, published in Cancer Prevention Research, researchers examined the impact of 10 ellagitannin-derived compounds from pomegranates on aromatase activity and breast cancer cell growth in laboratory tests.

The results showed that of those 10 compounds, urolithin B most significantly inhibited breast cancer cell growth.

Experts say further studies will be needed to determine whether eating or drinking pomegranate-derived products will have the same effect in humans, but these results are promising.

“More research on the individual components and the combination of chemicals is needed to understand the potential risks and benefits of using pomegranate juice or isolated compounds for a health benefit or for cancer prevention,” Powel Brown, MD, PhD, chairman of the clinical cancer prevention department at the University of Texas M.D. Anderson Cancer Center, says in a news release. Brown was not associated with the study.

Until then, researchers say people may consider eating more pomegranates to protect against cancer in the breast and perhaps other tissues and organs.

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