Healthy Eating for the Holidays

From its inception, Martha Rose Shulman's Recipes for Health has been one of NYTimes.com's most-read features. Now some of her most popular recipes have been gathered into one indispensable volume, The Very Best Recipes for Health, and we've been given permission to share some of them here!
Just in time for the holidays, we’ve chosen a few distinctive dishes that take advantage of seasonal ingredients and that will give your holiday table a big boost of flavor and uniqueness. We’ve also included Martha’s tips for preparing some of the ingredients in advance, so you can spend more time with family and friends — and less time in the kitchen. Enjoy these healthy holiday vegetarian recipes!
by Martha Rose Shulman
I’ve devoted my career to healthy eating, but in a very unscientific sort of way. My approach is intuitive rather than scientific; I’m a cook, not a nutritionist, and even when I was a strict vegetarian, I was never doctrinaire. I’ve always wanted my food to be accessible to a wide range of cooks and eaters, and I’ve worked hard to create healthy food that tastes good and isn’t difficult to make. My passion for food and conviviality, and my instinct for a balanced, healthy lifestyle have always gone hand in hand. I’ve never sacrificed one in favor of the other; I haven’t needed to. As you cook your way through the recipes in my book, you’ll see that eating well needn’t be an austere experience.Here are the broad strokes of the philosophy behind Recipes for Health:Eating a variety of foods made with raw ingredients (that is, not processed)Eating low on the food chain (not exclusively so, but most of the time)Not eating too muchStopping to eat meals and eating mindfully
If you cook, you’re halfway there, because I firmly believe that the easiest and most pleasurable way to eat well, and certainly the most economical way, is to cook the food you eat. Produce, seasonal and locally grown without pesticides if possible, and a well-stocked pantry are the linchpins of a good diet. Helping you decide what to do with these healthful ingredients is where I come in.
Take the time to sit down to your meals. I firmly believe that stopping to enjoy food at a table, whether alone or in the company of others, has got to be good for your health. If you don’t stop and eat, it’s difficult to be mindful about what you’re eating; the pleasure will elude you. And pleasure is what eating should be about. Cooking is just the first step.
Baby Salad Greens with Sweet Potato Croutons and Stilton
Makes 4 servingsDuring the fall and winter I buy sweet potatoes regularly. I usually roast them, but sometimes I use this vitamin-rich vegetable in salads. They contrast beautifully here with a pungent blue cheese like Stilton. Other cheeses I like for this salad are goat cheese and feta.For the dressing:1/4 cup buttermilk2 tablespoons extra virgin olive oil1 tablespoon fresh lime juice1 teaspoon balsamic vinegar1/2 teaspoon Dijon mustard1 small garlic clove, mincedSalt and ground black pepper For the salad:1 large sweet potato (10 to 12 ounces), peeled and cut into 1/2-inch dice1 tablespoon extra virgin olive oil1 bag (6 ounces) baby salad greens1/2 cup (2 ounces) crumbled Stilton or other blue cheese1 tablespoon chopped fresh herbs, such as tarragon, parsley, chervil, chives, or a combination1. To make the dressing: Whisk together the buttermilk, olive oil, lime juice, vinegar, mustard, garlic, and salt and black pepper to taste in a small bowl.2. To make the salad: Place the sweet potatoes in a steamer basket set over boiling water. Cover and steam for 5 minutes, until just tender. Remove from the heat and drain on paper towels.3. Heat the olive oil in a medium, nonstick skillet over medium-high heat. Add the sweet potatoes and cook, shaking the pan and moving the pieces around often, for 10 minutes, or until evenly browned on all sides. Remove from the heat; drain on paper towels.4. Place the salad greens in a salad bowl and top with the cheese. Toss with the dressing. Sprinkle on the herbs and sweet potato croutons and serve.Per serving: 212 calories, 6 g protein, 13 g carbohydrates, 2 g fiber, 16 g fat, 5 g sat fat, 13 mg cholesterol, 331 mg sodiumAdvance Preparation: You can steam the sweet potatoes and make the dressing several hours ahead.Braised Red Cabbage with ApplesMakes 6 to 8 servingsI never tire of this classic purple cabbage dish. The cabbage cooks for a long time and ends up very tender and sweet. I like to serve the cabbage with bulgur, or as a side dish with just about anything. You can halve the quantities in this recipe if you don't want to make such a large amount, but it will keep well.1 large head (2 to 2-1/2 pounds) red cabbage2 tablespoons canola oil1 small onion, thinly sliced5-6 tablespoons balsamic vinegar2 tart apples, such as Braeburn or Granny Smith, peeled and sliced1/4 teaspoon ground allspiceSalt and ground black pepper to taste1. Quarter, core, and shred the cabbage crosswise. Place the cabbage in a bowl and cover with cold water while you prepare the remaining ingredients.2. Heat the oil over medium heat in a large skillet or Dutch oven and add the onion. Cook, stirring, for 3 minutes, or until just about tender. Add 2 tablespoons of the vinegar and cook, stirring, for 3 minutes, or until the mixture is golden. Add the apples and stir for 2 to 3 minutes.3. Drain the cabbage and add to the skillet. Toss to coat thoroughly. Sprinkle with the allspice, 2 tablespoons of the vinegar, and salt to taste, and toss well. Cover and cook over low heat for 1 hour, stirring from time to time. Add black pepper, taste, and adjust the salt. Taste again and add 1 or 2 more tablespoons vinegar if needed.Per serving (based on 6 servings): 132 calories, 3 g protein, 22 g carbohydrates, 5 g fiber, 5 g fat, 0 g sat fat, 0 mg cholesterol, 79 mg sodiumAdvance Preparation: This tastes even better the day after you make it and will keep for 3 or 4 days in the refrigerator. Reheat gently.Wild Rice and Brown Rice Salad with AsparagusMakes 6 servingsA main-dish salad is a perfect destination for grains. Tossed with a vinaigrette, a selection of vegetables and herbs, perhaps some walnuts to add crunch and flavor, and you've got all you need for the center of your plate. I love the contrast of textures and colors in this salad. The wild rice is earthy, the brown rice nutty, and both are chewy in different ways. Walnuts and walnut oil not only add perfect complementary flavor and crunch, but also contribute omega-3 fatty acids to the mix.For the salad:5 cups vegetable stock, water, or chicken stockSalt1 cup wild rice1/2 cup short-grain brown rice1/2 pound asparagus, trimmed, cut into 1-inch piecesFor the dressing:2 tablespoons fresh lemon juice1 tablespoon sherry vinegar or champagne vinegarSalt1 teaspoon Dijon mustard1 small garlic clove, finely minced or pureed in a mortar and pestle1/4 cup walnut oil1/4 cup extra virgin olive oil1/4 cup chopped flat-leaf parsley2 tablespoons chopped fresh herbs such as chives, dill, tarragon, marjoram1/3 cup walnutsGround black pepper1. To make the salad: Bring 3-1/2 cups of the stock or water to a boil in a saucepan over high heat. Add salt to taste and the wild rice. Return to a boil. Reduce the heat, cover, and simmer for 40 to 45 minutes, or until the rice is tender and has begun to splay. Drain and transfer the rice to a large bowl.2. Meanwhile, combine the brown rice, the remaining 1-1/2 cups stock or water, and salt to taste in another saucepan and bring to a boil. Reduce the heat, cover, and simmer for 35 to 40 minutes, or until the rice is tender. Remove from the heat. If any liquid remains in the pan, drain. Add to the wild rice.3. While the rice cooks, steam the asparagus for 3 to 4 minutes, until just tender, and rinse with cold water. Drain on paper towels.4. To make the dressing: Whisk together the lemon juice, vinegar, salt, mustard, and garlic. Whisk in the oils. Taste and adjust the seasonings. Toss at once with the warm rice.5. Add the asparagus to the rice, along with the parsley, herbs, walnuts, and black pepper. Toss together, taste, adjust the seasonings, and serve.Per serving: 388 calories, 7 g protein, 41 g carbohydrates, 4 g fiber, 24 g fat, 3 g sat fat, 0 mg cholesterol, 349 mg sodiumAdvance : You can make this up to a day ahead, but don't add the asparagus, parsley, and herbs until shortly before serving, because their colors will fade.Winter Squash GratinMakes 4 to 6 servingsWinter squash can seem daunting, especially those big kabochas in the farmers' market. They're irresistible, but once you get one home you might be hard-pressed to know what to do with it. I roast my winter squash first, then it often ends up as a filling for a gratin. You can either puree the squash or dice it before mixing with the egg, milk, and cheese. Fresh sage is a particularly nice match for winter squash.2 pounds winter squash (butternut, hubbard, kabocha)2 tablespoons extra virgin olive oil1 medium onion, chopped2 garlic cloves, minced2 tablespoons minced flat-leaf parsley1 teaspoon minced fresh sageSalt and ground black pepper3 large or extra-large eggs1/2 cup 1% milk1/2 cup (2 ounces) grated Gruyere cheese1/4 cup (1 ounce) grated Parmesan1. Preheat the oven to 400°F. Cover a baking sheet with foil and brush lightly with some olive oil. If using a big, hard squash like kabocha or hubbard, put it in the oven for 30 minutes, or until it has softened enough for you to cut it easily. Cut a 2-pound piece, cut away the seeds and membranes, and lay it on the foil. If using butternut squash, halve the squash, scoop out the seeds and stringy membranes, brush the cut sides with olive oil, and lay cut side down on the foil-covered baking sheet. Bake for 40 minutes, or until soft enough to pierce easily with a knife. Remove from the heat and allow to cool, then peel and either mash with a fork, puree in a food processor or finely dice. You should have about 2 cups of pureed or diced squash.2. Reduce the heat to 375°F. Oil a 2-quart gratin or baking dish. Heat the 2 tablespoons olive oil in a heavy skillet over medium heat. Add the onion. Cook, stirring, until tender, about 5 minutes. Add the garlic and cook, stirring, until fragrant, 30 seconds to 1 minute. Stir in the parsley, sage, and squash, and remove from the heat. Season to taste with salt and black pepper.3. Beat the eggs in a large bowl and whisk in the milk. Add 1/2 teaspoon salt and black pepper to taste. Stir in the squash mixture and the Gruyere. Season with salt and black pepper. Scrape into the prepared baking dish and sprinkle the Parmesan over the top.4. Bake for 30 to 40 minutes, or until lightly browned on the top and sizzling. Serve hot, warm, or at room temperature.Per serving (based on 4 servings): 316 calories, 15 g protein, 28 g carbohydrates, 4 g fiber, 18 g fat, 6 g sat fat, 181 mg cholesterol, 266 mg sodiumAdvance Preparation: You can make this up to a day ahead and reheat in a low oven.Learn more secrets to natural cooking at GaiamTV.com!
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3 Easy Baked Goods to Give as Holiday Gifts

For me, one of the most nerve-racking aspects of the holiday season is finding gifts for everyone on my list. I want to say “thanks” to so many people, but it’s really hard to find the time and money to do it all.

So I blow off the department stores, and hit my supermarket instead. I stock up on baking ingredients (plenty of sales this time of year!), and I start baking muffins, cookies, breads, and other baked goods and food gifts for all of those near and dear to me. This is a very personal way to share good cheer, and while all that baking may sound time-consuming, it actually saves me time (and lots of money). If I get an early jump on baking, I’ll freeze the delectables until gift-giving time.  

Here are three of my favorite food gifts. Enjoy! 

Apple Bran Mini-Muffins

These muffins are the healthiest muffin recipe I have been able to come up with, and are chock full of fiber. Plus, the cranberries in this recipe make the muffins look quite festive! I like to give a mixed box of mini-muffins that includes chocolate banana nut, zucchini, and apple bran. 

Ingredients:

¾ cup Kellogg's All-Bran Cereal

¾ cup 1% milk

1 egg, slightly beaten

¼ cup packed brown sugar

¼ cup canola oil

¾ cup all-purpose flour

¼ cup whole-wheat flour

¼ cup wheat germ

½ tsp baking powder

½ tsp baking soda

¼ tsp salt

¾ cup chopped apple

Handful of chopped cranberries

Non-stick cooking spray

Directions:

Preheat the oven to 400 degrees. In a small bowl, combine the cereal and the milk and allow it to sit for 5 minutes. Stir in the egg, brown sugar, and oil and mix well. In a separate bowl, combine the flours, wheat germ, baking powder, baking soda and salt and mix well. Add the bran mixture to the dry ingredients and stir until just moistened. Fold in the chopped apples and portion the mixture into mini-muffin tins that have been sprayed with non-stick cooking spray. Sprinkle with chopped cranberries and bake for about 12-16 minutes, or until a toothpick comes out clean when inserted into the middle of the muffin.

Box of Gingerbread Men

There is nothing more festive than adorable little gingerbread men! And the best part is that these delicious cookies are not all that unhealthy.

Ingredients:

¾ cup butter, softened

¾ cup brown sugar, firmly packed

½ cup molasses

1 egg

 1 tsp vanilla extract

 3 cups all-purpose flour

¼ tsp salt

2 tsp ground ginger

1 tsp ground cinnamon

1 tsp baking soda

¼ tsp ground nutmeg

Directions:

Preheat the oven to 350 degrees. In a medium mixing bowl, beat the butter and brown sugar with an electric mixer until it is well combined and fluffy. Then add the molasses, egg and vanilla to the sugar and mix again with the electric mixer. In a separate bowl, combine the remaining dry ingredients. Then gradually add the dry ingredients into the wet ingredients using the electric mixer on a slow speed. The dough should begin to form. Press dough into a large ball and wrap in plastic wrap and refrigerate for a minimum of 4 hours.

Roll out dough to ¼-inch thickness and using cookie cutters (about 4-5 inch cutters work best) cut the gingerbread men as desired. Place on ungreased baking sheets, 1-inch apart from each other, and bake for 8-10 minutes or until the edges begin to brown. Allow to cool. Decorate if desired.

Cranberry-Pumpkin Bread Loaves

These loaves are so festive because of the red cranberries. Wrap them in green cellophane for a pretty holiday gift. Feel free to add chopped walnuts, pecans or chocolate chips.

Ingredients:

2 cups all-purpose flour

1 cup whole-wheat flour

2 tsp pumpkin pie spice

2 tsp baking soda

1 tsp salt

2½ cups sugar

15-ounce can of pumpkin

4 eggs

1 cup canola oil

½ cup orange juice

1 cup fresh or frozen cranberries

Directions:

Preheat the oven to 350 degrees. Grease and flour two 9-inch loaf pans. Combine the flours, pumpkin pie spice, baking soda and salt in a medium bowl. In a large bowl, combine the sugar, pumpkin, eggs, canola oil and orange juice and beat until just blended. Stir the flour mixture into the pumpkin mixture and stir until moistened. Stir in the cranberries and pour the batter into the prepared loaf pans. Bake for 60-70 minutes, or until a toothpick comes out clean when inserted into the middle of the loaf. Cool for 10 minutes and then remove from pans to cool on a plate or wire rack.

What are your favorite homemade treats to give, both edible (food gifts) and nonedible (like bath salts)? Let us know in the comments section!

Beat holiday weight gain by working out with The FIRM on GaiamTV.com!

Photo: Gaetan Lee

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How to Detox from Caffeine, Sugar and White Flour in 7 Days

Caffeine, sugar and white flour are substances that interfere with your metabolism and brain health — and the ones people usually have the most trouble giving up and getting out of their systems.

I recommend eliminating these items from your diet in a systematic way with a detox. This may help you avoid potential withdrawal symptoms, make you feel better, and jumpstart the process to better brain function and overall health. Follow the steps below to help make the transition as simple and painless as possible.

How to eliminate caffeine

If you have been drinking caffeine for a long time, you have to get off it over a few days. Minimize your pain and the difficulty of giving up your addiction by following these detoxification steps.

Step 1: Start on a Weekend

You may want to start on a Sunday. This will allow you to take naps as needed, since your body will be recovering from the caffeine and you are liable to be fatigued.

Step 2: Reduce Your Caffeine Intake

For the first three days (Sunday, Monday and Tuesday), cut your daily intake of coffee, cola, black tea or other caffeinated beverages in half. That means if you usually have four cups of coffee in the morning, you would have two cups of coffee in the morning on Sunday, one cup on Monday and half a cup on Tuesday. Doing this helps you wean your body off the caffeine, which should reduce withdrawal symptoms.

Step 3: Drink Green Tea

For the next four days (the remainder of the week), you can drink one cup of caffeinated green tea steeped for five minutes in boiling water. You may continue drinking green tea for all its wonderful health and weight benefits. (Note that I recommend green tea as part of your morning ritual.)

You can switch to decaffeinated green tea if you want to eliminate caffeine completely. Otherwise, it is fine to have one cup of caffeinated, organic green tea every morning. The caffeine is minimal, and the health benefits are great.

Step 4: Take Vitamin C

Throughout this process, I recommend taking 1,000–2,000 mg of buffered pure ascorbic acid (vitamin C) powder or capsules. This may help you detoxify and balance your system.

Step 5: Drink Plenty of Clean Water

You should also drink at least six to eight glasses of filtered water a day. You should do this regardless of whether or not you are getting off caffeine, but it is especially important for this process because it will keep your body well hydrated and can reduce headaches and constipation, and flush toxins out of your system.

How to eliminate sugar and white flour

Eliminating sugar is hard because it’s an addiction. But the physical cravings dissipate quickly once you stop eating it. Here are some tips for how you can successfully do this with a whole body cleanse.

I recommend starting the same day you cut your caffeine intake in half.The tried and true method from my experience with thousands of patients: Go cold turkey from all white flour and sugar products. (Don’t cheat — it will only make it worse!)Include protein for breakfast, such as eggs, nuts, seeds, nut butters or a protein shake.Combine “good” protein, “good” fat and “good” carbs at each meal. (Good fats are fish, extra virgin olive oil, olives, nuts, seeds and avocados. Good carbs are beans, vegetables, whole grains and fruit. Good proteins are fish, organic eggs, small amounts of lean poultry, nuts, soy, whole grains and legumes.)Don’t go low-fat. Consume olive oil, olives, nuts, seeds and avocados every day. Despite commonly held beliefs, these good fats are NOT fattening.Eat every three hours. Snack on nuts and seeds such as almonds, walnuts or pumpkin seeds (raw or dry-roasted only). One serving is a handful or ten to twelve nuts.Drink at least six to eight glasses of filtered water a day.

How to ease withdrawal symptoms

The unfortunate reality is that making these changes in your diet is liable to cause a few withdrawal symptoms. They include:

Bad breathConstipationAchy, flu-like feelingFatigueHeadachesHungerIrritabilityItchy skinNauseaOffensive body odorSleep difficulties (too much or too little)

These symptoms are actually a good sign. They mean your body and mind are eliminating stored toxins and are finding their way to balance and UltraWellness once more.

Those who consume the most caffeine, alcohol and sugar, and those who have the most food allergies, will have the most difficulty with the detoxificaiton initially. In any event, symptoms of withdrawal usually disappear after three or four days.

What to do if withdrawal symptoms become uncomfortable

Make sure you drink at least six to eight glasses of filtered water daily.To prevent headaches, make sure your bowels are clean.If you are tired, allow more time for sleep.Make sure you exercise daily to help fight off fatigue.If you are hungry, have some protein in the afternoon such as a handful of nuts or seeds such as almonds, pecans, walnuts or pumpkin seeds, cooked beans, or a piece of steamed or baked fish.If you’re irritable or have trouble sleeping, take a combination of calcium citrate (500 mg) and magnesium citrate (250 mg) before bed.If you have an upset stomach, drink ginger or peppermint tea. Steep a tea bag in boiling water for 10 minutes, and drink up to four cups a day as often as needed.

Learn more about how to detox with Dr. John Douillar’s Ayurveda for Detox video on GaiamTV.com.

Based on the book The UltraMind Solution by Mark Hyman. Learn more and join the UltraMind community at ultramindsolutionclub.com.

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New Arrivals: 13 Fitness Trends for 2013

Get a new shape for the new year! The FIRM master instructor Tara Judge

If “get fit” or “lose weight” top your list of New Year’s resolutions, you’re not alone: January is one of the busiest times of the year for fitness centers and personal trainers. To help you tackle your fitness goals, find out what's motivating the motivators and how you can benefit quickly and cost-effectively from the latest fitness trends and innovations. 

Keep lifting those weights! According to fitness experts, strength training is no fading fad, and it will continue to be a key component of any complete fitness regimen for both men and women for the foreseeable future. Strength-training programs use various tools to improve muscle strength and endurance, including dumbbells, kettle bells, bands, cords, balls and even one’s own body weight.Having a strong core is important for preventing lower back pain and for being able to perform day-to-day activities with ease. That’s why core training focuses on working the abdominal, back, pelvic and hip muscles to strengthen the stabilizing muscles of the spine. But if the thought of doing all those sit ups makes you squirm, don’t worry: The fitness industry is developing and refining equipment to enhance the fun and effectiveness of core training. For example, the recently released Step360 (featured just last week on Good Morning America!) includes two adjustable, air-filled chambers, topped by a sturdy padded platform. When fully inflated, the Step360 functions much like a traditional fitness step, but when slightly deflated, it mimics training on wobble boards or Bosu balls, engaging and strengthening your core muscles.A personal trainer can help guide and motivate you by creating a workout program designed to fit your specific needs and schedule. Personal trainers are great for fitness newbies or old pros looking to add some variety to their routine. Finding a good one is simple: Simply search listings for certified trainers on the American Council of Exercise website or ask about purchasing training sessions at your gym or fitness center. Don't want to go it alone? Working out with a friend — or a group of new friends — increases your motivation, accountability and encouragement. Usually done in groups of 2 to 4 people, group personal training is also a great choice for those who want the focused attention of a personal trainer while avoiding the expense of private sessions, as you’ll usually receive a discounted rate.If what you truly need is a proverbial kick in the gym shorts, boot camp might be for you. Boot camp workouts feature high-intensity military-style training to increase cardiovascular fitness, muscle strength and endurance. Though there is some variance, a typical boot camp workout frequently includes interval training, sports drills, calisthenics, sprint/speed training, plyometric training and agility drills designed to push participants beyond their everyday workout routine. Boot camp–style programs can be done in an outdoor or indoor setting, or, thanks to the wonders of technology, even in the comfort of your own home.As baby boomers continue to age, experts predict that the demand for programs geared towards older adults will continue to increase. Age-appropriate fitness programs for older adults frequently include exercises designed to enhance daily living (such as functional fitness, below), as well as sports like golf and tennis. Low-impact activities such as yoga, qigong and t’ai chi are especially effective for maintaining flexibility and strength, combating arthritis pain and inflammation, and preventing age-related injuries.Same old workout routine making you snooze? Shake things up for the new year — literally! Dance workouts burn calories while honing your balance and agility. Plus, they allow you to tap into your creativity. Worried about your moves? Don't be! Dance workouts are all about getting moving, not nailing every step. If you're sweating by the end, you got it right. In addition to Zumba, try QiDANCE and Rhythmica.Hit a fitness plateau? Don't have time for a long workout? Try interval training: short spurts of high-intensity exercise interspersed with short recovery breaks or low-intensity exercise. Studies show that short periods of high-intensity interval training can be just as effective — if not more — than longer periods of steady-state cardio or endurance training.Walking, getting up from a chair, picking something up off the floor — these seemingly easy tasks can become monumental challenges as the body ages or after an injury, and can themselves cause damage over the years if not performed correctly. The goal of a functional fitness program is to make these activities of daily living smoother, easier, more efficient and safer. This involves not only training for muscular strength and endurance, but also training for stability and flexibility. A good functional fitness program includes exercises that closely resemble the way we move while performing these day-to-day tasks. As mentioned above, functional fitness training tends to be included in programs for older adults, though it is becoming increasingly popular among adults of all ages as a preventive measure against back and joint problems.When was the last time your doctor handed you a prescription for a 30-minute jog on the treadmill? Or 20 minutes of weight lifting? It could happen. More and more, physicians are partnering with health and fitness professionals and facilities to make it easier for their patients to include exercise in their overall wellness plans. This trend is associated with the ACSM's “Exercise is Medicine®” initiative to “make physical activity and exercise a standard part of a disease prevention and treatment medical paradigm in the United States,” and will likely be bolstered by the current push for health care reform.Between work and travel and social obligations, it can be tough to get to the gym some days. That’s why working out at home or while traveling is likely to continue to gain in popularity this year. One of the easiest ways to do that is with online yoga and fitness classes or with workout DVDs. Whatever gets you moving and motivated!Fitness-based applications on smartphones are the wave of the future. These apps range from fitness regimens to healthy lifestyle tips, including delicious recipes and goal-setting techniques. Your phone can even act as your personal trainer, with apps that suggest workout programs, track your overall progress, and even give you encouragment and support via text messages. Your "new year, new you" is right at your finger tips and can come with you wherever you go!

Wondering about those foam tubes everyone at the gym is rolling around on all of a sudden? Those are foam rollers, and they're used to ease sore muscles and tension after your workout. One of the most popular techniques is called  myofascial release: Using it against your overused muscles will create your very own deep tissue massage — no massage table required!

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Honey We're Home: Losing the Baby Weight

Honey We're Home: Losing the Baby Weight

Detox 101

Daily life produces toxins — there’s no way around that. “We’re exposed to extreme amounts of toxins from air pollution, household chemicals, over-the-counter and prescription drugs, processed foods and other things,” says Isabel Clark, R.H.N. The body has mechanisms for eliminating toxins, such as breathing, sweating, urinating and bowel movements, but sometimes it needs a little bit of help.

That help can come in the form of a detox diet or whole body cleanse. “A detox or cleanse will make you feel cleaner, clearer and lighter,” Clark says. It can also jump-start a weight-loss program, help you transition between seasons, regulate digestion and help you identify food allergies or trigger foods. In fact, a detox serves a powerful purpose, says Elson Haas, M.D., author of The New Detox Diet: The Complete Guide for Lifelong Vitality with Recipes, Menus and Detox Plans. “Detoxification is a process to help people heal,” he says.

Here are five detox diets to try. Remember that a detox diet is not long-term healthy diets. And always check with your physician before beginning any diet, especially if you have any health conditions.

Best used for: A quick cleanse of your system; a good beginning detox.

Length: 2-3 days

Clark likes this option because it’s relatively easy to do. “The idea is to give your body a break from processed foods, dairy and animal products,” she says. Processed foods — so prevalent in the American diet — can be full of toxins and chemicals, and it’s a good experiment to see how it feels to avoid them for a few days. Animal products have protein and fat. Although both are essential nutrients, they create more work for your digestive tract, so it makes sense to avoid them while trying to cleanse. You can eat your fruits and veggies raw or cooked, but avoid additives like butter or sugar.

Best used for: Smoothies provide nourishment during a detox, feeding the cells and tissues well while the body rests the digestive process.

Length: 1 week

This diet consists of fresh fruit and vegetable smoothies made in a blender. It’s actually a very versatile diet, says Haas, because you can make any number of combinations, and even add protein powder, which is especially important if you have higher caloric needs (such as if you’re an athlete). Haas’ basic smoothie formula is 1 cup of fruit juice or milk (preferably nondairy, such as rice milk, soymilk or almond milk) and 1 cup of fruit, either fresh or frozen. In addition to protein powder, you could add things like ground flaxseed, wheat germ, vitamin C or other supplements.

Best used for: A deep cleanse that speeds up the rate of toxin clearing; not recommended for people with high caloric needs.

Length: 3-5 days

A deeper cleanse, the juice detox is ideal for people who want to jump-start a weight-loss program. Drinking only nutrient-rich fruit and vegetable juices and vegetable broths can feel surprisingly energizing. An added bonus to this program is that if you’re sick, the nutrients from juice are quickly absorbed and help speed the body’s natural healing process, Haas says. You can use bottled juices, but Haas likes to use a juicer to make fresh juices and create various concoctions (like carrot, celery and lemon). You can also supplement with vegetable soup, or even add a few solid fruits and vegetables to help deal with your hunger. Note: This diet isn’t for meant for active people, so be sure to take it easy while doing it so that your caloric needs aren’t as high.

Best used for: Abstaining from sugar for a while can help break your sugar addiction. As a result, you’ll consume much less of the sweet stuff and have more energy throughout the day. You’ll also lose weight more easily.

Length: Varies

“Cutting out sugar can be very hard emotionally,” Haas says. But it can be an excellent experiment, especially if you feel you have grown too dependent on sugar, which can compromise your body’s ability to fight illness, fill you up with empty calories and leave you feeling sluggish. Haas recommends giving yourself a set amount of time to avoid white sugar, candy and baked goods. Watch for hidden sugars in things like ketchup, salad dressings, lunchmeat and soups, too. Opt instead for fruits (fresh, frozen or unsweetened dried), nuts, beans, whole grains, vegetables and lean proteins. Try it for a few days or a few months, and notice if you feel different.

Best used for: Targeting food allergies and sensitivities.

Length: 1 week to start

Most people aren’t aware that some physical symptoms, such as gastrointestinal problems, hives, swelling, itching and yeast infections, to name a few, may be tied to what they eat, Haas says. The idea behind this detox program is to take a break from certain foods and see what happens. Haas calls wheat, dairy, soy, sugar, peanuts, corn and eggs the “sensitive seven.” He recommends cutting them out for a week, and then slowly reintroducing each to determine your reaction to them.

Detox in the spring, summer and fall, when more fresh produce is available. “Winter is not generally a good time for detoxing because your body is working on rebuilding, rather than cleansing,” Isabel Clark says.Take time to engage in activities that feel cleansing and purifying. “Detoxing is a great time to stay home and do things like clean your closet,” Clark says.Get ample rest when you detox. Keep up with gentle exercise like yoga, but be careful of strenuous exercise because you want your body to focus on cleansing. We love Seane Corn's Detox Flow yoga workout, available on DVD or on GaiamTV.com.Expect that you might not feel very well while on your detox diet, because the toxins are making their way out of the body. But you will feel better after.Keep yourself well hydrated while detoxing, because water naturally flushes toxins.Beware of any detox diet that requires you to invest in pricey supplements. “Cleansing is a natural body function. It doesn’t require a lot of expensive supplements to work,” Clark says.After your detox diet is over, gradually ease back into your normal (or healthier-than-normal) diet.Never do any kind of fast without first talking to your doctor.

Shop here for detox products that can help with your cleanse.

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Yoga: A Holiday Hangover Cure

How yoga can be a remedy for holiday hangovers

This time of year even the most fit and health-minded of us can find ourselves with a raging, throbbing, post-celebration hangover.

Though most yogis are loathe to admit it (heavy drinking is not exactly part of Patanjali’s eight-fold path to enlightenment) some say a round of asanas that gets the body moving, breathing, and sweating can release poisons created by the alcohol and help cure your hangover. This may ease the head and calm the tummy like nothing else –– especially once you’ve found that water, sleep, food and other natural hangover remedies aren’t getting the job done.  

One yoga studio (in Las Vegas, of course) isn’t shy about this discovery: It offers Hangover Yoga, a vigorous-sounding hatha/Ashtanga class that promises to “bring you back into balance, release toxins, and re-energize your spirit.” Others may want to start more gently, else they end up like this blogger: “I was SO hungover today. Lisa, my yoga guru, insisted that yoga would cure my hangover. Well, let’s just say yoga kicked my hungover butt.”

Living Your Light, a website for “Promoting Creative, Conscious Living,” offers sensible “yoga tips for surviving the holidays.” Below, I quote and paraphrase its advice:

Avoid or minimize inversions, especially if you are experiencing nausea, heartburn or indigestion.Spinal twists have a calming effect on the digestive system as they allow excess toxins, known as ama, which are produced and stored in the abdominal organs, to be released.Abdominal strengthening poses can be great poses to help alleviate excess cramping, bloating and gas in the colon. Try these: Pavanamuktasana (Wind Releasing pose) or Navasana (Boat pose).

The icing here may be some calming, brain-balancing breathwork. Try anuloma viloma a.k.a. alternate nostril breathing. And, if that all fails, you can always take one doctor’s advice on WebMD: “Two aspirin, a glass of water, sleep, and a multivitamin in the morning — if you can stomach it — are probably the best things to do.”

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Keeping It Simple: Four New Year's Resolutions

You'll drink champagne, you'll kiss your honey at midnight and you'll wake up on January 1 with a pounding headache and lots of time to think about all the huge changes you need make in your life. Perhaps you'll resolve to end world hunger, or green your entire house. Grandiose New Year's resolutions are as easy to make as they are to break. This year, start small. Here are a few simple changes you can make to take better care of yourself in 2013.

Go natural

After a long day of work, it's tempting to throw a frozen dinner in the microwave and collapse on the couch. But prepackaged, overly-processed foods contain high levels of chemicals, fat, calories and sodium. In her new book Real Food: What to Eat and Why, Nina Planck encourages readers to skip "industrialized" foods and rely on natural, fresh, traditional foods that were staples of our grandmother's diets.

This year, make a stop at your local farmers’ market and cook at least one wholesome, well-rounded meal a week from scratch, using seasonal ingredients. (Visit the Agricultural Marketing Service Web site to find a farmers’ market in your area.) Food to Live By: The Earthbound Farm Organic Cookbook by Myra Goodman, Linda Holland and Pamela McKinstry, offers some tasty suggestions.

Dear diary

Feeling frazzled? Claim 10 minutes for yourself each day, find a quiet place where you can be alone, and write in a journal. Whether you're writing stream of consciousness, sorting through your thoughts and emotions or organizing your daily life, this precious quality time to yourself is bound to be therapeutic. So let it all out!

To get started, treat yourself to a new journal, like these Molly West Handbound Writing Journals, made from recycled, archival stock. Who knows — maybe you'll end up penning a bestseller!

Don't forget to floss!

It's tedious, time-consuming, awkward and uncomfortable. Excuses, excuses! This year, make flossing part of your daily routine.

Everyone knows flossing removes plaque and bacteria from teeth and gums, but what many people don't know is that it may help you live longer! Studies have shown that flossing regularly, which helps fight periodontal disease and gingivitis, may reduce the risk of heart disease, diabetes and respiratory disease. Floss your way to a better smile with Tom's of Maine naturally waxed floss.

Good day sunshine

In a perfect world, we'd all have time to take an hour-long spinning class before heading into the office but, back here on planet earth, that's not as easy as it sounds. However, you can rev up your heart rate in the wee hours of the morn' by taking a mere 10 minutes out of your daily routine. There are lots of easy options: take a quick brisk walk around the block before heading to work, do a few sets of Sun Salutations or do three sets of push-ups.

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9 Tricks to Avoid Holiday Weight Gain

If you’re thinking about starting a diet, now is not a good time. While it would be great to fit into that little black dress on New Year’s Eve, there are just too many tempting treats and feasts this time of year to make weight loss a realistic goal.

Experts have reduced their estimate of the average weight gain during the holidays from around seven pounds to about one pound. But that extra pound every year still adds up and does not come off, according to a study by The New England Journal of Medicine. Since the average adult gains one to two pounds a year, our holiday indulgences are undoubtably contributing to our expanding waistlines.

You can reverse the trend by simply maintaining your weight through the holiday season. But how do you turn down that eggnog, pumpkin pie or extra helping of stuffing? It’s all just too good — and everyone else is indulging. And then there’s the office party, and your neighbor’s holiday party and your family’s annual gathering …

We asked a few top health experts to share their best tips and strategies for enjoying holiday fare without gaining a pound.

1. Make a plan

Certified Wellness Coach Norah Lynch, M.S., R.D., suggests making a plan for your exercise and eating strategies during the holidays, complete with a reminder system.

“We tend to disappear for six weeks and then wake up January second and think, what did I do?” she says. Reminders can include post-it notes in strategic places, regular reminders on your computer, or maybe a photo of yourself in a swimsuit tacked to your fridge.

2. Have a little

This time of year you will be bombarded with cookies, cakes pies, stuffing, mashed sweet potatoes and a variety of other rich foods. “Everybody can eat something of everything, it’s just a matter of how much,” says Sari Greaves, R.D., C.D.N. and an American Dietician Association spokeswoman. She says portion control is the key to not depriving yourself of your favorite treat.

At meal time, Greaves suggests filling half your plate with veggies, one quarter with a serving of protein such as skinless poultry, fish or lean beef or steak, and saving the remaining quarter for small tastes of the rich, sauce-laden dishes. 

3. Pick your battles

Carla Carter from Ferrum, Va., lost more than 100 lbs. with the help of Weight Watchers and The FIRM workout DVDs — and has kept it off for three years. She doesn’t get anxious around the holidays, and she doesn't deprive herself.

“I’ll forgo the rolls, the mashed potatoes and mac-and-cheese because I can have that anytime of the year,” Carter says. “I’ll save my calories for something that is specific to this time of year like pumpkin pie or — my favorite — sweet potato casserole.” 

Lynch advises decides ahead of time what you’re going to indulge in: an extra drink, savory rich foods or sweet treats. “Let yourself enjoy one, but not all three,” she says. And remember to eat slowly and savor the food.

4. Keep moving, even 10 minutes a day

One of the major causes of weight gain during the holidays is lack of activity, says Greaves. Don’t use the busyness of the season or the colder weather as an excuse. Lynch suggests doing at least three rounds of 10 to 15 minutes of physical activity a day. But, she says, even just 10 or 20 minutes is better than doing nothing. Walk around the block, climb stairs, shovel snow, ice-skate or work out with an exercise video.

“Don’t think of exercise as something you have to do, think of it as a way to relieve stress or help you sleep at night,” Lynch recommends.

Carter says she’s adamant about sticking to her workout routine during the holidays, and even tries to fit in an extra workout to make up for the additional calories she consumes. Her family’s tradition of playing hopscotch after big holiday meals every year is a great example of adding activity into your day without “working out.”

5. Take control of your environment

You might not be able to decide the type or amount of food served at any event, but there are a few things you can control. For example, if you bring a healthier dish such as a fruit salad or veggie tray, you know there will be at least one guilt-free dish available. Here are a few other things you can do stop the parade of food into your mouth:

•    Never engage in conversation while standing next to the buffet table.

•    Wear snug clothing. Feeling that pull at your waist will serve as a reminder that you should slow down or take a walk.

•    Chew on sugarless gum to prevent you from going back to the buffet line for second helpings.

6. Prepare in advance

Don’t go to a party hungry. “This is a major party pitfall because it sets you up for overindulging,” says Greaves. “Snack on nutrient-rich, low-calorie foods such as whole grains, fresh fruit or low-fat yogurt to take the edge off your hunger before the party.”

Lynch also suggests that you don’t go to an event thirsty or tired. “Our bodies don’t always distinguish between thirst and hunger,” she says. “And, we make really bad decisions when we’re tired.” Skip that extra hour of TV, she says, to make sure you’re well rested.

7. Don’t graze

Just so you know, broken cookies DO have calories. Same for anything consumed while standing. And lots of little plates add up to a lot of calories. It’s better to put together a meal and sit down to enjoy it. Noshing is the same as mindless eating.

Try a smaller plate, says Greaves, to control your portions when you do sit down to eat.

8. Stick to your drink limit

Not only does alcohol add extra calories, but it can also stimulate your appetite and reduce your willpower.

“We are all adults,” Lynch says. “You know how many drinks you can have before you lose the ability to make the right choice.” Is it one, two, three? Whatever your limit, stick to it. Enjoy a drink or two, but don’t let getting drunk ruin your commitment to everything mentioned above.

9. Get back on that horse

Let’s say you ignored most or all of the above advice. You ate with abandon and the only exercise you got was walking to the buffet table to refill your plate. Now what do you do? “Stop the bleeding,” Lynch says. “Don’t let it stretch into days or weeks. Decide that the holidays are over and it’s time to get back on track.”

Watch weight loss and nutrition videos on GaiamTV.com!

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Our Sweatiest Challenge Ever!

Think you know what it’s like to truly sweat? Then you haven’t tried this weekend’s Train For Life challenge, created by BJ Gaddour, C.S.C.S., owner of StreamFit.com and self-proclaimed “Sultan of Sweat.”

“This drill uses two movements that work multiple muscles, from multiple angles,” says Gaddour, who had to wring out his t-shirt after doing this challenge. “When it’s done at a blistering pace, your metabolism will go into overdrive and your heart rate will go through the roof.”

Here’s how it works: Do 10 kick-throughs followed immediately by 10 lateral lunge jumps. That’s 1 round. Perform as many rounds as you can in 4 minutes. Rest whenever you want, but keep the clock running the whole time. If that’s too difficult, try the modified version of sit-throughs and lateral lunges.

SIT-THROUGHS

Assume a pushup position and “walk” your feet forward so your knees are bent about 90 degrees and slightly above the floor. This is the starting position. In one movement, pivot your right foot, reach your right arm above your head, rotate your chest toward the ceiling, and slide your left foot underneath your body until it’s flat on the floor. You should now be sitting with your left leg extended and your right leg bent. Then raise your hips, and reverse back to the starting position. That’s 1 rep. Perform the movement in opposite direction, sliding your left leg underneath your body this time. Continue to alternate sides with each rep. Do 10 total.

KICK-THROUGHS

Perform a sit-through, but never let your leg or butt touch the ground.

LATERAL LUNGES

Stand with your feet about hip-width apart. Take a big step to your right and lower your body by pushing your hips backward and bending your right knee. As you lower your body, bend forward at your hips and touch your left hand to your right foot. Push off your right foot and return to standing. That’s 1 rep. On your next rep, take a big step to your left. Continue to alternate sides until you’ve performed 10 total reps.

LATERAL JUMPS

Perform side-to-side lateral lunges, but add a shuffle in between each rep.

Are you fit enough to beat BJ or Jill? Watch the video above to see them perform the challenge. In 4 minutes, BJ finished 9 advanced rounds and Jill completed 7 modified rounds. What was your score? Let us know in the comments below.

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Yoga for Detox

From reading the celebrity rags, you may think that detox is something you do by either checking into a cushy rehabilitation facility or consuming nothing but liquids for 21 days. It seems either overly arduous or something only the rich and idle have time to do. But your body is designed to engage in detoxification every day. And one way to help it along is with a detox yoga practice.

How detoxification works

There are three main systems of the body that play a crucial role in the elimination of wastes — circulatory, digestive and lymph. The circulatory system pumps blood throughout the body, delivering oxygen to and carrying waste products away from cells. The digestive system processes the food we eat, separating nutrients from waste and eliminating anything the body doesn’t need. And the lymphatic system collects intracellular fluid from throughout the body and transports it to the lymph nodes where anything harmful (such as bacteria or other contaminants) can be removed before the lymphatic fluid is returned to the bloodstream.

It’s a robust system that works well on its own. But in order to help your body keep up with the heavy demands our stressful lives and nutrient-poor modern diet place on these systems, the trick is to give your body an assist so it can perform its natural detoxing function. And yoga is an ideal companion.

How detox yoga facilitates cleansing

Most forms of vigorous exercise stimulate all three systems of elimination to some extent, thereby helping the body in its quest to cleanse and detox. But yoga, with its focus on systematically stretching and compressing every part of the body, is particularly well-suited to keeping the waste-removal departments of the body functioning well.

“In a well-rounded yoga practice, every part of the body is pushed, pulled, twisted, turned and upended,” explains New York City yoga teacher Witold Fitz-Simon, founder of the yogaartandscience.com blog. "This facilitates the removal of waste products such as carbon dioxide, lactic acid and lymphatic fluid from the deep tissues and extremities of the body that a jog or a bike ride just don’t reach."

Yogic breathing also plays an important role in promoting detoxification. “We have as many bad habits in breathing as we do in every other area of our lives,” Fitz-Simon explains. Sitting with poor posture impedes the lungs from inflating fully, and our chronic state of low-grade stress often leads to a clenched diaphragm—the parachute-shaped muscle at the bottom of the rib cage that assists in breathing. As a result, we don’t take in as much life-sustaining oxygen when we inhale, or expel as much of the potentially hazardous carbon dioxide when we exhale.

“Yogic breathing helps clear out carbon dioxide from the lung tissue, stimulates the organs of digestion and can, over time, retrain the diaphragm to move freely,” Fitz-Simon says. And when the diaphragm moves with its natural fluidity, the abdominal organs are massaged and the lungs are fully emptied with every breath — not just the ones you take on the yoga mat.

Clear mind, clear body

In addition to its physical benefits, yoga aids in mental detox as well. “When we’re in a state of stress, fear or depression, that attitude creates a sensation in the body,” explains Patricia Moreno, founder of the intenSati workout. “Doing yoga helps purge toxic thoughts by teaching you to move your awareness away from the chaos of the mind and back to the present moment. That practice is not a basic component of other fitness pursuits.”

As a result, a regular yoga practice helps you eliminate the tangible and intangible toxins that could otherwise keep you from feeling your best. Here are three poses that are particularly suited to aiding detoxification or to help you kick off a natural body cleanse.

Yoga poses to detoxify the body

Marichiyasana 3 (Marichi's Twist) a featured pose in Gaiam Life's 'ConcentratiOm" yoga pose learning and memory game

Detox benefits: Squeezes the abdominal organs and stimulates digestion and elimination.

Sit up tall with your legs straight. Bend your right knee and bring the sole of your right foot to the floor just in front of your right sitting bone. Rest your right hand on the floor behind your back for support.

Reach your left hand up so strongly that your ribcage lifts up. Rotate your torso to the right and bring your left elbow to the outside of your right knee. Stay for 5 deep breaths, gradually and gently using the sensation of your left elbow pressing into to your right leg to encourage your torso to twist further to the right.

Either look behind you, over your right shoulder or straight ahead, depending on what feels best to your neck. Repeat on the other side.

Downward Dog

Detox benefits: Getting the heart higher than the head reverses the pull of gravity and aids in the circulation of blood and lymph. Also gently tones the abdomen, which stimulates digestion.

Watch our how-to video on Downward Dog or follow these instructions: Start on your hands and knees with the entire surface of your palms pressing into the floor and your toes tucked under. Slowly lift the knees and straighten the legs. Press equally into the hands and feet and lift your sitting bones up as you move the thighs back. Allow the head to hang. Stay for 5–10 deep breaths.

Legs Up the Wall

Detox benefits: Encourages circulation of blood and lymph from the feet and legs. Bathes the abdomen in fresh blood, stimulating the digestive organs. Soothes the nervous system, allowing your body to shift its attention from warding off stress to daily bodily functions, including detox.

Watch our how-to video on Legs Up the Wall Pose or follow these instructions: Sit in front of a wall with your right hip and shoulder touching the wall. Bend your knees and roll onto your left side, so your feet and seat are touching the wall. Roll onto your back and extend your legs so that they rest on the wall. Either rest your hands on your belly or let your arms lie on the floor, palms up. Stay for at least 10 deep breaths.

Related detox links:

Detox Yoga videos on GaiamTV.com

Yoga for Detox How-To-Sequence

Kick Off Your Detox with a Restorative Twist

Detox 101

Video: Easy Detox Exercise

Seane Corn Detox Flow Yoga

Rodney Yee’s Daily Yoga: Day 4: Clean It Out

Kate Hanley is a freelance writer who specializes in exploring the mind-body connection. She completed her yoga teacher training at OM Yoga in New York City and has studied with yoga experts Rodney Yee and Cyndi Lee and meditation teacher Sharon Salzberg.

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The Spartacus Workout

The 2013 Spartacus Workout

Discover the world-famous plan that’ll help you blast fat, build muscle, and get in the best shape of your life

Spartacus Strong

Liam McIntyre enters his second season as the heroic gladiator stronger than ever—thanks to an all-body regimen, smart nutrition, and "Dirty 30s"

The Sexy Warrior

Spartacus actress Cynthia Addai-Robinson reveals what it takes to win her heart

Spartacus: War of the Damned: Starz and related channels and service marks are the property of
Starz Entertainment, LLC. Spartacus: War of the Damned© 2012 Starz Entertainment, LLC. All rights reserved.

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Delicious Gameday Grub

Yeah, yeah, Happy New Year and all that. See you next year, holidays! A more joyous season has arrived, here to wipe that shiny-happy holiday spirit off your disposition: the trash-talking, helmet-crunching, ACL-tearing NFL playoffs! It’s the most! Wonderful! Time! Of the yeeeeeear!

Much like holiday festivities, the playoffs deserve food worth celebrating. Good football requires good food—a meal that doesn’t come delivered via a teenager driving a beater topped off with a magnetic rooftop sign of a fast food chain.

This playoff season, construct a muffuletta sandwich. The muffuletta is the 1984 San Francisco 49ers of sandwiches. It's that good. Massive, meaty, mighty—this New Orleans creation trounces lackluster meat-cheese-combos all day. You start with a large, thick roll, and then you pile on a garlicky olive salad, cured meats, sharp provolone, and more olives. Call over some friends, serve the sandwich with tall mugs of frosty beer, and flip on the games.

You'll make everyone happy.

Even a Jets fan.

Muff-a-lotta
Recipe by David Guas, executive chef of Bayou Bakery, Coffee Bar & Eatery

What you’ll need:
2 ¼ cup large pitted green olives
1 ½ cup large pitted black or kalamata olive
½ cup red onion, diced
4 garlic cloves, minced
2 carrots, peeled and grated
¼ cup dried parsley
¼ cup dried oregano
1 cup extra virgin olive oil, plus 3 Tbsp
1/3 cup red wine vinegar
1 10-inch round sesame seed Italian loaf
½ lb. hard salami, sliced
½ lb. ham, sliced
½ lb. provolone, sliced

How to make it:
1. First make the olive salad. Rinse the olives and then put them into a food processor. Pulse until the olives are chopped into small pieces. In a large bowl combine the chopped olives, onions, garlic, carrots, parsley, oregano, 1 cup olive oil, and red wine vinegar.

2. Slice the bread in half horizontally. Scoop out the bread from the interior of the halves, leaving a 1-inch thick shell. (You can use the scooped out bread to make panzanella, or simply dip in good olive oil as a snack.) Brush the top and bottom shells with the remaining 3 Tbsp olive oil.
3. Drain the olive salad. Spoon 1 cup of the salad onto the bottom bread shell and spread evenly.

Top with the salami…

The ham…

The cheese and a few spoonfuls of olive salad*…

Cover with the bread top, cut crosswise in wedges or quarters. Makes 4 to 6 servings.

*This recipe will leave you with leftover olive salad. You can use the remaining as a bruschetta spread or as a simple way to upgrade any lesser sandwich. It'll keep in your refrigerator for about a week.

New from MH!
Discover how to blast fat and uncover your chiseled core in just 4 weeks with the Men's Health Big Book of Abs.

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Build Wheels of Steel!

FITNESS

by Jill Yaworski January 3, 2013, 08:09 pm EST

The squat is one of the best lower-body exercises you can do. It burns more calories per rep than almost any other exercise, and it hits the majority of muscles south of your hips. So how do you make it even better? Try the rear-foot-elevated split squat without stopping—the main move in this Train for Life challenge.

“Since you’re standing on one leg, the instability of the exercise calls more muscle into play as you try to stay balanced,” says BJ Gaddour, C.S.C.S., metabolic training expert and owner of StreamFit.com. Plus, the continuous movement increases the time your muscles are under tension, improving your size and strength gains.

Here’s how to do it: Stand a couple feet in front a bench. Rest the top of one  foot behind you on the bench. Keeping your back straight and torso upright, lower your body until your front thigh is parallel to the floor. Slowly push back up to a standing position. That’s 1 rep. You should perform the exercise as a continuous movement. If you stop at any point, finish counting your reps. Do as many reps as you can on one leg before repeating with your other leg.

Ready to try it? Watch the video above to see BJ and Jill perform the Train for Life Challenge. BJ completed a total of 50 reps and Jill finished 75 reps. What was your score? Let us know in the comments below.

If you liked this challenge, you’ll love these:

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The Ultimate Winter Workout

Fitness tips, health studies, and lots of sex research. The news that affects your life, in one daily email.

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The 5K Workout

Fitness tips, health studies, and lots of sex research. The news that affects your life, in one daily email.

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