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Good for you snacks - Popcorn
Craving for a healthy snack on a night in? How about popcorn? A standard three-cup serving of air-popped popcorn contains just 93 calories and less than 1.5 grams of fat. These low-calories snacks are considered whole grains, which have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium and fibre. Try to choose the plain version if possible and avoid the "buttery" or "caramel" microwave popcorn that may be loaded with calories, sugar and fats. |
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The Power Half Hour
Only have 30 minutes for the gym? Make the most of it.
Trying to squeeze in a workout during your lunch break can be tough. But you can get an intense workout in just 30 minutes. The key? Keep your game-plan flexible.
START WITH THE RIGHT MACHINE
Any (and all) of them will do. "You need to do what's known as an indoor fartlek,". Rotating among the equipment with no rest periods keeps your body challenged and your interest high. You don't have enough time to get bored.
TAKE FIVE
Spend five minutes each on the bike, the cross-trainer, the treadmill, and the rower (or any four pieces of cardio equipment). The particular order doesn't matter, start with your least favourite apparatus. "You'll be at your freshest, and there's something invigorating about having tackled something you hate".
WORK UP A SWEAT
Do a two-minute warm-up on the first machine, then your first five-minute set. The intensity will depend on your own fitness level, using a scale: If 10 is the absolute hardest you can work, aim for a 7 or 8. Then jump to another available apparatus for a full five minutes, then another. On your fourth and final machine, perform your full, intense 5 minutes, then a 2- to 3-minute cool down.
HAVE A PLAN B
Don't let a crowded gym wreck your workout. "Come prepared for occupied equipment". Your best bet is to source a skipping rope. That way, if the apparatus you had your eye on is being used, you can spend the next five minutes skipping. "Most gyms will have some open space that you can use, and a skipping rope is a great calorie burner."
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