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Diet & Nutrition recipe

Eggs Baked in Avocado

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For a one-two punch of omega-3s in your breakfast, try baking eggs in an avocado. Beyond the heart-healthy fatty acids and high protein count, this low-sugar and fiber-filled breakfast will kick off your day on a healthy high note.

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This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.


2 ripe avocados
4 fresh eggs
1/8 teaspoon pepper
1 tablespoon chopped chives

Preheat the oven to 425 degrees.
Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!


cooking Running Training

What to Eat (and Not Eat) Before Your Run

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Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.

Courtesy of:

BlueBuds X Injury Prevention Running

3 Quick Tips to Ensure a Good Run

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Even if you head on a run with the right attitude, sometimes it’s easy to get in your own way. And you may not even realize you’re doing something that’s harming your workout! For new runners that can’t seem to get into the swing of things, these three quick tips will help you out.

  1. Love your warmup: Whether you’re going a short or long distance, warming up is necessary for a safe and injury-free run. Get your heart jumping with a series of jumping jacks, a quick power walk, or this five-move dynamic warmup. Just a little cardio will make a world of difference.
  2. Fuel your body right: Overloading on a huge meal right before a run is going to make the whole experience a struggle. Choosing the right pre-workout snack puts you on the right track for a great run.
  3. Pick a solid pace: Kicking things off too quickly will lead you to burn out fast as well. Don’t be afraid to start a little slower, or try out a running playlist to help you keep a steady pace. This 5K mix is perfect for a nine-minute mile or this half-hour running playlist will help you run three miles.

Courtesy of:

cooking Diet & Nutrition

Healthy Valentines Recipe

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Makes 6.


1 1/2 cups pitted dates
1/4 cup raw macadamia nuts
2 tablespoons old-fashioned rolled oats
Pinch sea salt
1 cup strawberries, hulled and thinly sliced


Pulse dates, nuts, oats, and salt in a food processor until combined.
Press the date mixture into the bottom of a 9-by-5-inch loaf pan.
Mash half the strawberries and spread on top of date mixture. Top with remaining strawberries. Slice into rectangles.
Courtesy of Whole Living



JayBird Athlete Training

Behind the Shot: Caroline Gleich Skiing Mount Superior, Utah

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“It’s always a challenge to wake up and climb in the dark, but the glow of sunrise makes it all worthwhile. These are the moments I live for,” says Utah-based, big-mountain skier Caroline Gleich of this moment on the south ridge of Mount Superior in the Wasatch Mountains. She and her climbing partner, Nate Smith, had bootpacked up the couloir to gain the ridge, then skied down Suicide Chute. Here Caroline tells more about Zen moments skiing, why she is so passionate about skillful ski mountaineering, and what’s next in 2014.

Adventure: What were you thinking at this moment?
Caroline Gleich: After what seemed like weeks of high pressure with endless blue skies, I was stoked on the clouds and the sunrise. The fast-moving clouds and brisk wind showed me a much needed change in the weather was near. It’s always a challenge to wake up and climb in the dark, but the glow of sunrise makes it all worthwhile. These are the moments I live for.

A: What was the journey like to get to this moment?
CG: We spent a bit of time the previous day scouting our line and the approach because we knew we’d be climbing in the dark. We wanted to get a sense of conditions so we could be adequately prepared. When possible, I like to get a visual on an objective the day before. I was glad we had photos to review.

We approached directly up the couloir to gain the ridge, bootpacking up steep, chalky snow. I’d been talking with my climbing/ski partner Nate Smith and photographer Jay Beyer about doing this route for a few weeks. With patience and determination, we made it happen.

A: Where is this, exactly? Had you been there before?
CG:  This moment was captured on the South Ridge of Mount Superior just above Suicide Chute in the Wasatch Mountains of Utah. This rock ridge is directly across the Little Cottonwood Canyon road from Snowbird and Alta. I’ve skied the chute before, and climbed the rock ridge in the summertime, but this was my first time on the ridge in the wintertime. It’s a great training zone.

A: Did you ski down? What was the line like? 
CG: We skied down from this point through Suicide Chute on to the Mount Superior apron. The snow inside the chute was surprisingly smooth, chalky, and carveable. The wind tends to buff out the snow within the line, keeping it in good shape, while the rest of the south face of Superior was the texture of frozen coral reef. The line itself maintains a steep and continuous angle with a narrow exit at the base of the chute.

A: You are an accomplished big mountain skier. Are these quiet moments as valuable as shredding down a face?
CG: As a professional skier, a lot of my time in the mountains is devoted to work—whether it’s filming, shooting photos, or skiing with various groups. Moments like these rejuvenate my soul. They keep me focused on my personal and professional goals and keep me motivated. I love the quiet stillness—it’s one of the few times in the day I find true mindfulness. Of course, I find the same Zen focus and mindfulness on the way down, but there’s something special about the up. It’s slower and allows you to concentrate on putting one foot in front of another, especially on an exposed ridgeline like this one.

A: You are working on building up your ski mountaineering skills. Why?
CG: I’ve always wanted to be a ski mountaineer. When I was 15, my half brother was killed in a glide avalanche while climbing a mountaineering route in the Wasatch. He was my mountain mentor. He taught me how to climb, backpack, and ski from a young age, and we always bonded over the mountains. I think about him every time I go into the backcountry. Since then, I’ve lost countless friends.

For this reason, I spend a lot of time seeking out training and mentorship, taking courses and practicing skills because I want to learn the most safest and most efficient ways to move through the mountains, whether it’s for powder turns in an open bowl or a technical mixed climbing objective. I want to talk about risk and how to mitigate it with my partners and with the larger outdoor community. For example, with snow safety skills, it’s taken me years of taking avalanche classes and walking around in the snow to learn about the snowpack. There is still much more to learn. I always keep the attitude that I’m a student. The mountains don’t care who you are. I want to climb and ski high peaks in far remote places. A lot of my big-mountain dreams involve some aspects of technical climbing. It’s important for me to be adequately trained and prepared.

A: What are you most excited about for 2014?
CG: For 2014, I’m excited to put some of the pieces of the puzzle together to tackle some bigger, more technical ski mountaineering objectives in both my backyard—continuing my personal ski mountaineering project to ski all the lines in Andrew McLean’s steep skiing guide to the Wasatch, The Chuting Gallery—and places I’ve never been like Chamonix, Alaska, and Peru. I spent a lot of time researching my objectives via guide books, Google Earth imagery, and reading trip reports. When I decide on an objective, I like to cut out maps and pictures so I can visualize the climb and ski descents. For me, the planning and anticipation is a lot of the fun. The night before a big climb, I often have vivid dreams of how the day will play out. When you build it up and create the desire, it makes the pay off much sweeter.

Courtesy of: National Geographic 

action BlueBuds X Outdoor Running

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1. Get Motivated
“Make a date to meet someone for a run,” says Jean M., a reader in Colorado. “There’s no wimping out when someone is waiting.” John Stanton, the founder of the Running Room in Edmonton, Alberta, says the club’s Wednesday and Sunday group runs are popular in winter, when the average high is 17°F. In January and February, the Running Room hosts the Hypothermic Half-Marathon, which attracts 3,500 runners in 14 cities across Canada–even at temps as low as -40°F. “There’s a big, free brunch afterward,” Stanton says. “People will do anything for omelets and pancakes.” Solo? “Tell yourself that you can go back inside after five minutes if it’s really bad,” says Patti Finke, a coach in Portland, Oregon. “Usually you stay out there.” Of course, not everyone objects to winter weather. “A night run during a light snowfall is one of the most peaceful things you can experience,” says Justin Lord of Kenmore, New York.

2. Arm Your Feet
To keep warmth in and slush out, run in shoes that have the least amount of mesh. If you have shoes with Gore-Tex uppers, all the better, says Mark Grandonico, president of the Maine Track Club in Portland. Wear socks that wick away wetness but keep your feet warm. Runner Joe McNulty of Philadelphia swears by nonitchy SmartWool socks.

3. Get Dressed
You want to be warm without sweating so much you get a chill. “The rule of thumb is to dress as if it is 20 degrees warmer,” says Maine Track Club president Mark Grandonico. “You should be slightly cool when you start.” Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up. You’ll learn your own preferences, but readers Darrell Arribas, of Cumberland, Rhode Island, and Eric Maniloff, of Stittsville, Ontario, both helped create these general guidelines. Assume you always wear gloves or mittens and a hat.

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, says Arribas, “Stay inside.”

4. Be Seen
With limited daylight, chances are you’ll be running in the dark (Alaskans, sadly, get only a few hours of dim light per day). Tall snowbanks on plowed streets make you even harder to see. Wear reflective, fluorescent gear, and don’t be shy about lighting yourself up like a Christmas tree, says RW’s own Ed Eyestone, who runs in snowy Utah. Says Adam Feerst, a coach and trail-race director in Denver, “I use a headlamp or carry a flashlight, less so I can see where I’m going and more so people can see me.”

5. Warm up Prerun
Move around inside enough to get the blood flowing without breaking a sweat. Run up and down your stairs, use a jump rope, or do a few yoga sun salutations. A speedy house-cleaning works, too, says D. A. Reng from Kentucky. “The cold doesn’t feel so cold when you’re warm,” says Laura Salmon of Akron, Ohio. If you’re meeting a group of running buddies, don’t stand around in the cold chatting before you run. “We sit in our cars,” says Denver’s Feerst, “waiting for one person to get out before we all get out.”

6. Deal with Wind
Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for about 10 minutes, turning around to run with the wind at your back for five minutes, and repeating. You can also seek man-made wind protection. “When we get wind here, it can be like a hurricane,” says Chuck Bartlett, the team director of Seattle’s Club Northwest. “The buildings downtown block it.” Protect exposed skin. “I use BodyGlide on my nose and on my cheeks to prevent frostbite,” says the Canadian Stanton. Other options include Vaseline (a bit messy) and Kiehl’s All-Sport Non-Freeze Face Protector.

7. Forget Speed
“Winter running is more about maintenance miles than speedwork,” says Feerst. In very cold weather, look for “inversions,” places that are elevated and where the air will be warmer. “Even 300 feet up, the air can be 20 degrees warmer, which makes a big difference,” says Steve Bainbridge, the trails liaison for the Fairbanks, Alaska-based Running Club North, the northernmost running club in the United States. Bainbridge’s coldest run took place in minus 50 degree weather. “My eyelashes were freezing together,” he says. If you can’t run in the middle of the day when the temperatures are warmest, run twice a day, says Stanton, three miles in the morning and three miles in the evening: “That’s better than doing one long six-mile run where you might get very cold toward the end.”

8. Change Quickly Postrun
Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes–head to toe–as soon as you can. Women need to get out of damp sports bras quickly. Put a dry hat on wet hair. And drink something hot. “We go to a coffee shop after our runs, and take turns using the bathroom to change,” says Grandonico. “Then we all relax with coffee and bagels.” Driving to a run? Bring a thermos of green tea or hot chocolate in your car.

9. Deal with Rain
Runners in Mobile, Alabama, the wettest city in the United States, are always prepared for rain–67 inches per year, in fact. “In my car, at all times, I have a spare pair of sneakers, a running outfit, and three beach towels,” says Allyson Lamey, a member of the Port City Pacers club. “When it’s raining, I slip my stocking feet into plastic baggies, then put on my running shoes,” says Darryl Dalcerri of Lompoc, California. “The baggies keep my feet dry even when I run through puddles.” Most Port City Pacers rotate pairs of shoes. If you have to dry shoes overnight, crumple up newspaper and cram it tightly into your shoes, with the insoles removed. The newspaper soaks up the moisture.

10. Go Someplace Warm
For runners in the South who want to race close to home, winter is the only time when temperatures are moderate enough to go after a personal record, which is why Florida alone offers seven marathons in February. Not up for 26.2 miles? Other popular races include the Los Angeles Chinatown Firecracker 5-K/10-K, the Hilton Head Half-Marathon and 10-K, and the MyoMed Ragnar Relay Del Solin Arizona. Or go to the Race Finder to choose your own distance and destination. What more motivation do you need?

Courtesy of Runner’s World 

action BlueBuds X JayBird Athlete

10 Tips for Climbing and Skiing Ecuador’s Volcanoes

JayBird supported professional big mountain skier Caroline Gleich and climber and guide Nate Smith on their recent trip to Ecuador. The two learned a lot on their travels and condensed some of their wisdom into the following blog post. 

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Nate Smith and I just got back from a successful trip climbing and skiing the three highest peaks in Ecuador in seven days. As with most trips, we encountered many logistical challenges, and itineraries were changed time and time again. Just getting to the mountains was half the battle. Despite the challenges, we stayed flexible and accomplished our goals.

We climbed and skied the first peak, Cayambe (5,790 m/18,996 ft), on November 23, 2013, Cotopaxi (5,897 m/19,347 ft) on November 26, and Chimborazo (6,310 m / 20,702 ft) on November 29. Cayambe is rumored to be the only snow-capped peak that lies directly on the equator. Cotopaxi is the world’s highest snow-capped active volcano, and the summit of Chimborazo is the farthest point from the earth’s center. Each presented different challenges. Overall, it was an exotic, exciting opportunity to push our ski mountaineering skills in heavily glaciated terrain at high altitude. After sorting out the logistics, here are some of the things we learned.

Caroline and Nate’s 10 Tips for Success on Ecuador’s Volcanoes:

1. Set your alarm. Be prepared to wake up early (really early), as you’ll need the time for summit-day success. The sun at zero latitude is hot and intense and the glacier heats up rapidly. The weather window at sunrise was short and fog and clouds would normally move in by 9:30 a.m. For each peak, we woke up around 10 p.m. to eat breakfast and start climbing between 11 p.m. and midnight. I used the Petzl Tikka RXP headlamp to keep the path illuminated through the night. The self-adjusting Reactive Lighting worked beautifully as night slowly turned into day.

2. Steel yourself. Often in these fast-and-light pursuits, people go with aluminum crampons and ice axes. On this trip, we found steel to be more dependable, and an absolute necessity for our final objective, Chimborazo, due to the rapidly receding glacier. The receding is exacerbated by a neighboring volcano that spews ash onto the snow of Chimborazo, causing increased melting and mixed rock and ice conditions. When we climbed it, Chimborazo was literally black ice. I used the Petzl Summit ice axe and Irvis crampons.

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3. Hire a guide. Currently, it’s the law and the only way to gain entrance to the mountains in Ecuador. There are roughly 150 locally certified mountain guides, 12 of them are internationally certified by the IFMGA. Consider a fully certified guide for your trip. For maximum enjoyment, take time with your guide before you start your climb to discuss your ability level and clearly explain your expectations. You are going to be partners on the mountains, so get to know each other.

4. Get acclimatized. If you’re flying in from sea level, you’ll want to spend a few nights in Quito (9,350 ft) before moving higher. There is a cable car in Quito that takes you to around 13,500 feet. From there, you can hike to the summit of Rucu Pichincha, (4696 m/15,638 ft). It’s a strenuous five-hour round-trip hike. Although we went straight to Cayambe from here, other groups head to Illiniza Norte (5,126 m/16,818 ft) for further acclimatization. If you’re feeling good, head up to the refugio at Cayambe and sleep around 15,000 feet for a summit bid on the 18,996-foot peak in the morning. After that, hit Cotopaxi, then Chimborazo. Be realistic with your acclimatization plan—these mountains are high and you want to be feeling good.

5. Get rollin’. If you’re confident with your navigation and 4WD skills, you can probably drive yourself, but you need a high-clearance 4WD vehicle to get to Cayambe. Cotopaxi’s road is paved but it can get icy. Consider hiring a driver or taking public transit and let them take the wear and tear. The mountains are located one-and-a-half to three hours from Quito. They can be ascended and descended in one day, but don’t think the logistics are easy. The park entrances close between 2-5 p.m., and many require permits from a guide in advance, so you’ll have to spend a night inside the park, either at a refugio or basecamp/hostel-style accommodation.

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6. Take refuge. You can stay at the refugios, which are small, rustic huts (similar to what you’d find in Canada or Colorado), on the mountains, if they’re open; two of them were closed for remodeling during our visit. On Cayambe, the refugio is the only option. A nicer option for pre-summit day rest on Cotopaxi is to stay at Tambopaxi , where they have more comfortable hostel-style lodging and delicious food. For Chimborazo, check out the Mountain Lodge “Estrella del Chimborazo”  at Chimborazo base camp.

7. Eat healthy. If you want to be successful in climbing Ecuador’s high peaks, consider abstaining from alcohol, as it can interfere with the body’s ability to acclimatize. Other nutrition tips: make sure you eat a lot of food (we joked that our trip was just sleep, eat, and perform). High-carbohydrate meals are best before summit day. While you’re exercising hard at elevation, your body can’t process much. Plan on gels and energy chews and a few bars. We used Clif Shot Electrolyte hydration drink mix, Energy Gels and Shot Bloks. Also, there’s no running water on the mountains so pack extra just in case.

8. Get anchored. Ice screws vs. pickets. Plan to bring both – consider a Petzl Laser Speed 17 cm ice screw and a Yates picket (more durable than a traditional MSR Coyote) for these conditions. A third tool, such as a Petzl Sum’tec, may be useful per party with a hammer for putting in pickets.

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9. Layer it on. We found the near-freezing temperatures at 19,000-20,000 feet to feel moderate, due to Ecuador’s equatorial positioning. That said, you want to have an adaptable and technical layering system to adjust to rapidly changing mountain weather. We often encountered heavy rain and snow. The layer you don’t want to change is your pants, because you have a harness on. For this reason, we both used a hard shell pant. For upper layers, have a variety of light and heavier layers. Here’s what I used: On bottom, expedition-weight base layer and Gore-Tex Pro Shell pant. On top, a merino wool T-shirt, expedition-weight base layer, Patagonia Houdini, Gore-Tex Pro Shell hard shell, and a Patagonia Nano Puff jacket (for Chimborazo, the highest peak, I used a heavier down belay parka). I also used Gore-tex gloves with Primaloft insulation (and hand warmers, which worked at even the highest elevations), polarized sunglasses, photo chromatic goggles, helmet, beanie and balaclava.

10. Shape up. Going to altitude is difficult on the body, especially when you do back-to-back peaks with heavy backpacks. You’ll set yourself up for success by achieving and maintaining a high level of fitness before coming to tackle these objectives.

Overall, climb high, be safe and have fun!

Courtesy of Petzl 

health Inspiration recipe

10 Ways to Boost Your Metabolism This Winter

Warm Up Your Breakfast

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If cold cereal seems less than inspiring on chilly mornings, start your day with a steamy bowl of oatmeal topped with flaxseed instead, recommends Erin Palinski, RD. Eating breakfast, in general, has been shown to boost your metabolism by as much as 10%, and oatmeal, in particular, can rev calorie-burning capabilities. (Video:Whip up these perfect 400-calorie breakfasts) One cup of oatmeal contains 13 to 16% of your daily recommended intake of fiber, and your body burns up to 30% more calories digesting fiber than it does other nutrients because roughage takes such a long time to break down.

Stay in Bed

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Take advantage of your natural impulse to stay under the covers when it’s cold out: Too little sleepcan mess up your metabolism, and about 60% of us don’t get enough shut-eye anyway. Researchers from the University of Chicago found that even short-term sleep deprivation can make healthy people process sugar as if they were diabetic. Subjects who were restricted to 4 hours of sleep a night metabolized glucose 40% slower than when they got 8 hours of sleep, but the effects were reversed after they rested up.

Make Cross Training More Fun

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Sometimes the hardest thing is to stick to your workout routine during the winter, and one of the most important things to keep your metabolism revving is consistent activity. To fight off winter sloth, take advantage of seasonal activities. “Try dropping one gym workout a week and add a winter sport—ice skating, snowshoeing, or skiing. It’s great to mix it up and you’ll get back to the gym with a real spring in your step!”

Drink Up to Fight Dryness

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Sure, it’s easy to remember to rehydrate when you’re sweating buckets, but it’s equally important—if not more—to get your 8 cups of water a day in winter because the dry air can increase your likelihood of dehydration, says Jim White, RD, a spokesperson for the Academy of Nutrition and Dietetics and owner ofJim White Fitness and Nutrition Studios in Virginia Beach, VA. Being mildly dehydrated can slow your metabolism by 2 to 3%, according to researchers from the University of Utah. Why? Experts speculate that the rate at which your cells metabolize fat  has to do with their size, and when they shrink from dehydration they become less efficient.

Hold Off On the Booze

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Whether you’re hitting up the holiday party circuit or just want a drink to warm you up, keep in mind that alcohol not only adds caloriesto your diet, but also slows down your body’s fat-burning capabilities. An American Journal of Clinical Nutrition study found that drinking can slow your metabolism by as much as 73%. “Plus, most people don’t make the best decisions about food when drinking and tend to skip their workout the next day,” says White, who advises sticking to a “two-glass class” rule.

Make Your Own Kale Chips

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High in fiber and low in calories, kale is a perfect seasonal food to add to your diet. One cup of cooked kale provides nearly 90% of your daily-recommended intake of vitamin C, a necessary nutrient to keep your metabolism humming. In fact, research shows that low levels of vitamin C can slow your fat burn by as much as 25%.

Baffled by kale? Try this simple, tasty snack courtesy of Palinski: Lightly coat chopped kale leaves with olive oil spray, put on a baking sheet, and bake at 350°F for about 10 minutes.

Try Rye

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Loaded with metabolism-boosting fiber, hearty rye bread might be better to eat than wheat when it comes to losing weight. Swedish researchers found that people who had rye bread for breakfast were less hungry later in the day than those who ate wheat bread. While fiber fills you up without weighing you down, researchers believe that part of the satiety of rye bread might be more mental than physical. The darker the bread, the fuller people expect to feel.

Pop a Fish Oil Pill

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By now, the mood-boosting power of omega-3s in fish oil is a well-known way to help fight seasonal affective disorder (Search: What is seasonal affective disorder?), but it may also give your metabolism a lift, says Palinski. Australian researchers found that in combination with exercise, fish oil can increase the activity of enzymes responsible for fat oxidation.

 Sign Up for Spin Class

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If the cold, dark days have cooled off your motivation to exercise, think about taking an indoor Spin class. You can burn about 500 calories per 40-minute sweat session, and your body will continue to burn calories after classis over, thanks to the metabolism-boosting powers of intervals, which you perform when simulating hill climbs.

Dig in to Potatoes, Grains, and Beans

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Eating a diet rich in resistant starch—a type of dietary fiber found in many carbohydrate-rich foods such as potatoes, grains, and beans—can help rev fat burning and reduce overall hunger. Your body doesn’t digest or absorb this supernutrient, so it does not contribute to body fat. Instead it’s fermented when it reaches the large intestine, which creates beneficial fatty acids that block the body’s ability to burn carbohydrates. One study found that replacing just 5.4% of total carbohydrate intake with resistant starch created a 20 to 30% increase in fat burning after a meal. Just be sure to avoid fatty extras like butter and cheese when preparing, and watch your portions.

Courtesy of

JayBird Running Training Triathlon


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active Fitness JayBird Training

Introducing Reign by JayBird

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How To