Cookbooks for busy families

Busy Doesn't
Mean BoringEven though it seems like you have the least amount of time during the fall and winter months, with back to school and the holidays, the reality is that every season is busy for most of us. Eating out is expensive and can take even longer than sitting down to a home cooked meal, yet beyond your favorite go-to recipes, you're running short on family dinner ideas. Fret not! Here are a few of our favorite cookbooks that were written with the busy family in mind. They'll put those too oft-forgotten time-saving kitchen appliances to work.The 150 Best Slow Cooker Recipes, Second Edition

The humble slow cooker is receiving a growing level of attention these days with people turning to lower-energy appliances and time-efficient ways to cook healthy, hearty meals for their entire family. The second edition of Judith Finlayson's The 150 Best Slow Cooker Recipes (Robert Rose, 2011) has been revised and expanded for today's food trends. It delivers nearly 100 of the first edition's scrumptious slow cooker recipes, plus an additional 75 new recipes that reflect updated tastes and the desire for healthier fare. Think Down-Home Chicken Gumbo, Minestrone with Crostini, Classic Lasagna, Lamb Korma with Spinach and Blackberry Peach Cobbler. As a tasty bonus, Finlayson also shares over a dozen of her sumptuous chili recipes, including Chili with Black Beans with Grilled Chicken.

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The Complete Idiot's Guide to Pressure Cooking

Remember that pressure cooker you got for a wedding present that you've pushed to the back of the cabinet because you haven't a clue how to put it to use? While learning a new cooking technique may seem daunting, pressure cooking will save you loads of time in the kitchen and assist you in serving nutritious, delicious meals to your family. The Complete Idiot's Guide to Pressure Cooking (Alpha, 2011) by Carole Jacobs and Chef Patrice Johnson is the time-saving cookbook for you, taking the guesswork out of pressure cooking, and delivering more than 200 simple yet scrumptious pressure cooker recipes covering every meal of the day. You'll be delighted to discover that dusting off that pressure cooker will give you the ability to cook amazing meals, such as Vegetable Stew with Pineapple Chutney, Herbed Cornish Game Hens, Lamb Shank Provencal, Best Barley Greek Salad and Braised Cabbage and Apples. Got a sweet tooth? Jacobs and Johnson share a tasty array of pressure cooker desserts, such as cheesecakes, custards and puddings that are cooked in minutes.

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300 Best Rice Cooker Recipes

Your rice cooker isn't just a convenience-appliance that perfectly cooks rice when you don't want to tend to a pot on the stove. As Katie Chin's cookbook 300 Best Rice Cooker Recipes (Robert Rose, 2011) proves, your rice cooker can cook hearty, healthy meals featuring rice and other whole grains, beans, vegetables and even meats. Chin gives you a wide range of recipes inspired by flavors from around the world for breakfast, lunch, dinner and dessert. A few of our favorite rice cooker recipes include Berry Breakfast Risotto, Red Lentil and Rice Patties, Tuscan Wheat Berry Soup, Wild Rice and Pork Stew, Bombay Turkey and Rocky Road Polenta Pudding. Your rice cooker is not only a time-saving kitchen appliance; it can also help you deliciously incorporate more whole grains and vegetables into your family's diet.

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More meal ideas for busy families

Slow cooker recipes
Quick and easy dinner recipes
Quick comfort food recipes for busy families

Get juiced! Make a batch of apple cider at home

Take A Shine To Homemade Apple CiderRaise a glass to the colorful autumn season! What you put in that glass is up to you, but it's the perfect time of year to toast with apple cider you make at home. The best part: You don't need an apple press to make this seasonal beverage!

It's easier than you think to make your own apple cider, and it's a great family activity for a chilly fall day. Besides, how many apple pies can you eat?

Enjoy the "forbidden" fruit

Since apples are readily available at this time of year and it's the perfect weather for an excursion to a local farm, consider picking your own for a big dose of family fun! If you don't have access to a spot where you can harvest your own apples, check your local farmers market or grocery store. Organic apples have been found to have a better taste, and something else to consider when deciding on organic: this year, the Environmental Working Group (EWG), a non-profit organization focused on public health, ranked apples at the top of the "dirty dozen" list as the most chemically-contaminated produce, which may influence your choice.

Take your pick

The type of apples you use for your cider is simply a matter of taste. The more tart the apple, like Granny Smith for example, the more tart your cider. Sweeter apples include Red Delicious, Fuji and Gala among others. The more tart variety includes Granny Smith and Macintosh apples. You can also mix and match until your heart's content!

You'll need about 36 apples to make one gallon of cider, along with seasonings of your choice, like cloves, nutmeg, ginger and cinnamon.

Equipment needed:Food processor or blenderSharp knifeCutting boardApple corer (if you have it, but it's not necessary)CheeseclothLarge panLarge container to store your ciderDirections:

Thoroughly wash your apples, whether they're organic or not.Core your apples. If you don't have an apple corer, simply slice them in half and cut away the core area.Cut the apples into small pieces (leaving the peels intact) and add them to your blender or processor. Blend the apples to produce the finest pulp possible.Place the cheesecloth over a large pan and add the apples to the cheesecloth. Wring and squeeze the pulp in the cheesecloth over the pan so the juice goes into the pan.When you get to the amount of juice you want, add your seasonings to taste.

If you end up with any cider left over, store it in an airtight container in the refrigerator for up to one week. If you like your cider hot, warm it up! If you'd rather chill with your cider, that makes a terrific beverage option, too.Making your own cider takes a bit of elbow grease, but it's well worth the effort, especially during such a great time of year. What a fantastic way to make some family fun and a tasty treat!Watch: Varieties of apples

Red and Golden Delicious may be the most common, but there are more than 10,000 varieties of apples! Watch this video to learn about the appearance, texture and taste of a variety of apples.

More seasonal apple recipes to try

Drunken apple spice muffin
Chunky cheese and apple dip
Apple butter
Pork chops with sautéed apples
Grilled cheese and apple sandwich

Hanukkah rugelach recipes

Two Delicious Hanukkah Options!Just like the pronunciation of this Hanukkah cookie differs from person to person, there are thousands of different ways to prepare them. Many prefer the traditional recipe made with walnuts and honey, while others prefer to spice it up with exotic jellies and jams. Since the fillings are different, what makes a rugelach a rugelach is the way it's rolled and baked, into a crescent shape with a brown sugar coating. Since it's too hard to choose which flavor is best, make both varieties of this Hanukkah dessert recipe this season!

This sweet and rich rugelach cookie recipe is made with cream cheese dough, but if you are keeping a kosher meal this holiday, substitute non-dairy creamer in your dough instead!

Traditional rugelach

Yields about 36

Ingredients:1 cup plus one teaspoon butter, divided (room temperature)1 (8 ounce) package cream cheese3 cups all-purpose flour4 cups ground walnuts3/4 cups sugar1/4 cup brown sugar1/2 cup milk (2 percent)1 teaspoon almond extract2 tablespoons honey1/8 teaspoon kosher saltDirections:

Preheat oven to 325 degrees F and line cookie sheets with parchment paper.Using a mixer (hand-held or Kitchen Aid), add one cup of butter and cream cheese and beat until creamy. Gradually add flour until mixture forms a ball. Divide the dough and roll dough into a 12-inch circle. Chill dough in the refrigerator for at least an hour.While dough is chilling, melt remaining butter in a large bowl. Add walnuts, 3/4 cup of the sugar, honey, milk, almond extract and salt into the melted butter. Spread the walnut mixture over the dough circles, spreading evenly. Roll up the wedges and form crescent shapes.Place dough point side down and bake for at least 35 minutes or until cookie is browned. Put the rest of the sugar in a bowl and dip the tops of the cookies in the sugar.

Jam filled rugelach

Yields about 36

For this recipe, just double the dough recipe above to save time and effort in the kitchen!

Ingredients:4 (12-inch) rugelach dough circles (see above)1/2 cup finely chopped walnuts1 cup raspberry preserves1/2 cup chopped fresh blueberries1/4 cup sugarDirections:

Prepare rugelach dough and chill. While chilling, mix together the jam, the walnuts and the chopped blueberries.Spread the filling over the dough circles and cut into wedges and form a crescent shape.Bake for at least 35 minutes or until soft. Roll dough in excess sugar and cool.

More Hanukkah recipes

Hanukkah recipes that will delight
Apple cider latkes
Hanukkah menu and wine pairing

Hotel fitness programs for healthy holiday travel

Stay fit & stress-
free

Good news for those of you workout-hungry gals who are traveling this holiday season. If your relatives don't have room for you in their abode, check in to a hotel that offers a state-of-the-art fitness center and sweat-worthy exercise programs. The following hotels deliver comfy accommodations and holiday calorie-busting exercise options.

Hotel fitness is a growing trend

Gone are the days when all a hotel had to offer was a room with a bed and bathroom. According to the American Hotel and Lodging Association 2010 Lodging Survey, hotels are getting healthier.

The survey found:The number of hotels with exercise equipment in guest rooms nearly tripled in three years to 17 percent, up from 6 percent in 2008.Eighty-three percent of hotels have exercise rooms or fitness facilities, up from 63 percent in 2004.Fifty-six percent of hotels have 100 percent non-smoking guest rooms, an 18 percent increase from 2008.

The hotel fitness trend makes travel far more enjoyable for exercise enthusiasts and it offers a healthy venue for families to enjoy while on the road for the holidays and beyond.

Hotel fitness offerings flex their muscles – and yoursWestin Hotels & Resorts/New Balance

Did you know that workout gear takes up approximately half of the space in a carry-on? Now you don't have to worry about toting it with you when you stay at a Westin property. The worldwide hospitality brand has an exclusive partnership with New Balance, in which fitness gear (shoes with disposable insoles, tank tops, pants, accessories and more) will be available to guests through a complimentary gear lending program. The program is currently available in 10 pilot properties and will launch globally in early 2012.

Gansevoort Hotel Group/Exhale

You've seen the DVDs and perhaps even experienced Exhale, the popular mind-body spa facility best known for its unique spa therapies and transformational Core Fusion fitness program. Now you can visit your family and friends in New York and stay at Gansevoort Meatpacking NYC, Gansevoort Turks + Caicos, and Gansevoort Park Avenue NYC. Exhale offers a schedule of Core Fusion, Core Fusion Cardio, Core Fusion Sport, Core Fusion Yoga, and Music Yoga Flow classes within a mind-body studio. Core Fusion is a blend of core conditioning, Pilates and yoga to produce long, lean muscles, a flexible, youthful body, and a sense of peace and relaxation. And couldn't we all use that during the stressful holiday season?

Sheraton Hotels and Resorts/Core Performance

As part of Sheraton's $6 billion revitalization, the hotel company has completely revamped their fitness centers and offerings by partnering with Core Performance, the leader in performance training, nutrition, and physical therapy. Stay at a Sheraton and indulge in the Sheraton Fitness Programmed by Core Performance program. Mark Verstegen, pro athlete trainer and founder of Core Performance, helped Sheraton create a customized training and nutrition program for travelers. Of note, this alliance marks the first time that Core Performance has partnered with a hotel company.

Hyatt Hotels and Resorts/Stay Fit

The Hyatt Stay Fit program, which was launched with celebrity trainer Gunnar Peterson, offers state-of-the-art fitness facilities at Hyatts throughout North America and the Caribbean. Equipped with the latest in cardio and strength-training equipment and fitness tools, the Stay Fit gyms are open 24 hours a day, seven days a week. If you need motivation, you can take advantage of the Gunnar Peterson-designed workouts and if you need a mind-body workout, you can do the in-room Yoga Away program with TV classes. As a bonus, the hotel's Stay Fit Fitness Concierges can accommodate you with workout gear, fitness tips for the local area and arm you with a GPS watch to map and monitor your outdoor fitness treks.

Hilton Hotels and Resorts/ Precor

Available at select locations, the Hilton Fitness by Precor program includes the latest Precor equipment, including ellipticals, treadmills and stationary bikes, all with personal TV screens and headphones. When you're done with your cardio, you can lift free weights, hydrate with the complimentary water, grab a towel and cool down while stretching your muscles. According to the hotel's main website, the Hilton Fitness by Precor program will be available at all locations by year's end.

More holiday health tips

Holiday diet tips to keep you trim
Top 5 tips to eat less this holiday season
10 Stay-fit travel tips for the holidays

Diabetes How to lose weight and keep it off

Weight Loss Tips For People With DiabetesNovember may be the beginning of the holiday season but it is also National Diabetes Month. If you’re one of the nearly 26 million children and adults in the U.S. with diabetes, the holidays can especially stressful, since food is in abundance and weight gain is almost a given. You may even believe having diabetes makes weight loss impossible. Good news: You really can manage your weight -- and even lose weight -- with simple changes in your lifestyle. We turned to dietitian and diabetes specialist Molly Gee to learn how people with diabetes can best manage their weight.

The weight and diabetes connection

Molly Gee, M.Ed., R.D., L.D., managing director at the Behavioral Medicine Research Center at Baylor College of Medicine and spokesperson for Glucerna, says there is an unquestionable connection between weight and diabetes but that this link doesn't mean people with diabetes are sentenced to a lifetime of being overweight.

"We now know that being obese or overweight is a leading modifiable risk factor for type 2 diabetes. The good news is that with a few small changes, including moderate weight loss of 5 to 10 percent, you can significantly help improve your type 2 diabetes and reduce the risk of complications," the diabetes expert explains.

Take small steps for weight loss success

Before you make changes in your diet and exercise, Gee stresses that you should check with your doctor to ensure the changes you make are right for you. She also encourages people with diabetes to confidently make changes and not be daunted by the belief that you have to drastically overhaul your lifestyle.

"Making positive changes to your overall health is not about big actions, but rather the small lifestyle changes that anyone can make," she says.

Weight loss tips for people with diabetes Be smart about nutrition

As a registered dietitian, nutrition smarts are always at the top of Gee's recommendations. "Become familiar with the nutritious, healthy choices you should be incorporating into your daily diet," she suggests. "Plan nutritious meals, which include lean proteins and high-fiber foods that are filling and low in fat, like beans, brown rice, fresh fruits and vegetables."

Keep track of your diet

"It's important to remember what you've already eaten throughout the day so that you can continue to plan meals accordingly and get the balance of nutrients you need," Gee says. "Try writing down everything you eat in a food log, or in this digital age, take pictures with your smartphone so that you have a running nutrition log that you can access at any time."

Make healthy eating easy

Gee knows that putting together balanced meals can be challenging, especially when people are on the go. "This is why I recommend substituting one or two meals or snacks a day with a meal replacement such as Glucerna Hunger Smart shakes or bars, [which are] made for people with diabetes and offer more protein to help manage hunger."

Closely monitor blood glucose levels

Monitoring blood glucose levels is crucial for anyone with diabetes, but is especially important for those who are trying to lose weight. "Low blood sugar can occur with reducing calories, and it's important to contact your doctor if symptoms such as a rapid heartbeat, confusion, sweating or trembling occur," cautions Gee.

Get moving

"Incorporate exercise into your routine every day to manage your weight and improve your overall health," suggests Gee. "Start gradually with 10 minute bouts of walking, and, as always, consult your doctor before beginning an exercise program."

Make exercise a group activity

If you consider exercise the most challenging lifestyle change, partner with someone else to make exercise more enjoyable. "It's hard to get started on any new routine alone, so try starting by taking daily walks at lunch with co-workers, or walking the dog an extra lap around the block," Gee says. "Again, start slowly, and eventually you will be incorporating more and more exercise into your daily routine."

For more information or tips in managing diabetes, please visit www.Glucerna.com.

More on diabetes

Diabetes tips: Exercise to manage the disease
Tips to prevent diabetes-related complications in aging parents
The best diabetes cookbooks

No-bake peanut butter pretzel bites

Easy And No-BakeSometimes it's just easier not to turn on the oven. These simple no-bake bars are a breeze to throw together and perfect to make with the kids. Just press in a pan. It's that simple!

No-bake treats are delicious and perfect for getting kids involved in the kitchen. These bars are packed with peanut butter, chocolate and pretzels! What a classic combination! These flavors are sure to impress, and they couldn't be easier to put together!

No-bake peanut butter pretzel bites recipe

Adapted from Very Best Baking

Yields 9 x 13-inch pan

Ingredients:1-1/4 cups chunky peanut butter1-1/2 sticks butter, room temperature2 cups powdered sugar4 cups crushed pretzels, divided2 cups chocolate chips, divided3/4 cup creamy peanut butterDirections:

Parchment line a 9 x 13-inch pan and spray parchment with nonstick spray.Beat chunky peanut butter and butter till creamy.Gradually beat in 1 cup of the powdered sugar. Stir in remaining 1 cup powdered sugar, 3 cups crushed pretzels and 1/2 cup chocolate chips. Press into pan and smooth top.Microwave 1-1/2 cups chocolate chips and 3/4 cup creamy peanut butter till melted and smooth.Spread over peanut butter mixture and sprinkle with remaining crushed pretzels.Chill for at least 3 hours before cutting.

More no-bake recipes

No-bake icebox cakes recipe
No-bake hummus pizza recipe
Mini no-bake brownie batter cheesecake recipe

Best reasons to get fit

Look Better, Feel Better, Live Better!If it’s been a while since you hit the gym or went for a run, starting an exercise routine can be difficult. While it’s important to start small and stay light at first, staying motivated will be easier if you consider all the reasons you want to get fit.

Access almost any university or health center website and you'll be able to find comprehensive lists of the benefits of exercise, but sometimes a simple list doesn't feel tangible. Consider how the health benefits of exercise will actually enhance your life in the following ways:

Live better

Georgia State University's Exercise and Physical Fitness Page highlights a few of the benefits of cardiovascular and strength training. For instance, exercise helps reduce and prevent cardiovascular risk factors like high blood pressure and high cholesterol levels. Exercise can also prevent disease, like certain types of colon and breast cancers as well as Type 2 Diabetes. With the rates of cancer, diabetes and heart disease on the rise, prevention through exercise is a first line of defense.

You'll also find that with a regular fitness routine, you have a lot more energy, which translates into more time to spend playing with your kids or having fun with your partner or friends. By getting fit, you'll not only live better, you'll live longer and healthier, too!

Feel better

Getting fit now will help you feel better in many ways. For example, exercise builds your resistance to illnesses like the cold and flu by strengthening your immune system, keeping you healthy year-round. If you suffer from back pain, getting fit will help you combat pain and reduce your risk of further injury, since the stabilizing muscles of the core will be strengthened. Plus, that added strength may help you prevent and bounce back from injuries quicker than someone who is out of shape. Still need more "feel good" reasons to get fit? Regular exercise helps you sleep better and can also increase your sex drive.

Think better

Exercise is a natural mood elevator. According to Harvard Medical School's Harvard Health Publications, as you get fit, you'll experience a reduction in stress and anxiety. Along with a decrease in stress, you'll experience a corresponding increase in happiness. Plus, getting fit is a sure-fire way to boost your confidence and feel better about yourself.

If you're feeling mentally fuzzy, The Franklin Institute notes that regular exercise enhances memory and boosts brain function in an immediate and tangible way. In the long-term, exercise may also help prevent Alzheimer's disease. All this mental clarity can come at a minimal time commitment, too — moderate exercise for only 20 minutes a day delivers all these mental health benefits.

Look better

Appearance isn't everything, of course. But how great would you feel if you could zip yourself into your skinny jeans again? Dig through your closet and find your favorite outfits that no longer fit well. Imagine yourself wearing them again. Getting fit can get you there. As you get fit, you'll probably notice that your skin starts to look clearer and more radiant. Though outward improvements aren't nearly as important as all those internal health benefits, why not focus on the perfect swimsuit or that curve-hugging dress as a get-fit motivator? You'll feel fabulous and look fabulous, too!

More fitness tips

Quick cardio workouts in your neighborhood
Setting up a workout schedule
Ways to motivate yourself to get fit

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Dutch oven baked fresh bread

Easy Homemade BreadOnce you see how simple and delicious this homemade bread can be, you won't ever want store-bought again.

Making bread doesn't have to be intimidating or scary. This simple method is no knead and gives you an extra nutrition boost with some whole wheat flour. If you have ever been scared of bread making, this is the recipe for you.

Dutch oven bread recipe

Slightly adapted from Savory Sweet Life

Yields 1 loaf

Ingredients:1/4 teaspoon active dry yeast1-1/2 cups warm water1-1/2 cups all-purpose flour1-1/2 cups white whole wheat flour1-1/2 teaspoons kosher saltDirections:

In a large bowl add yeast and warm water. Let the yeast dissolve and add in flours and salt. Mix until combined. The dough will be very sticky. Cover the bowl with plastic wrap and let rise on a warm countertop for 12 hours.Line a Dutch oven with parchment paper, set aside.Sprinkle the dough with a little flour (enough so it's not too sticky) and form into a ball. Add the dough ball to the parchment-lined Dutch oven.Cover the Dutch oven with a lid and add to a cold oven. Turn the oven to 450 degrees F and cook for 30 minutes. Remove lid and cook for another 30 minutes.Once bread is cooked, immediately remove loaf from the Dutch oven and cool for at least 5 minutes before slicing.

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Artichoke dip bread recipe
Pull-apart hot cross biscuit recipe

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Roasted poblano macaroni and cheese recipe

Spice It Up!Roasted poblano peppers pureed into a silky cream sauce, mixed with cheese and then stirred into steaming hot pasta, makes for an adult version of macaroni and cheese you're sure to love!

The roasted poblano peppers add a bit of heat and depth to classic macaroni and cheese!

Roasted poblano macaroni and cheese recipe

Serves 6

Ingredients:6 poblano peppers, medium size1-2 tablespoons butter1 small white onion, diced3 cloves garlic, diced3/4 heavy cream1/4 cup milk3/4 teaspoon saltPepper to tasteWater (or additional milk) to thin out if needed4 cups freshly grated mild cheddar cheese (a colby/Monterey Jack combination works, too)1 pound pasta of choice6 slices bacon, cooked until crispy and chopped into bitsDirections:

Preheat a gas grill or broiler to high. Place poblano peppers directly on the grill (or oven's) grate and blacken peppers on all sides, flipping often. (You are looking for the outside skin of the peppers to get charred and blistery looking.) Once all sides are blackened, remove the hot peppers from the heat and immediately add them to a brown paper or zip-closed plastic bag and seal well to create a steaming environment inside the bag. Allow peppers to sit in the bag steaming, about 6-10 minutes.Remove peppers from the bag and peel off their skin (it should peel off easily at this point). Remove the seeds from the peppers and discard. Give the poblano peppers a rough chop and set aside.In a frying pan, over medium heat, melt your butter and then add the onion. Saute onion about 3 minutes. Add the garlic to the pan and continuing sauteing the onions and garlic until softened, translucent and fragrant, about 6 additional minutes. Turn off heat.In a food processor add chopped poblanos, sauteed onions and garlic, cream, milk, salt and pepper. Puree mixture until smooth and creamy. If mixture seems too thick, thin it out with a bit of water or milk. Taste and adjust seasoning if needed.Add the poblano cream mixture to a large pot and over medium-low heat, warm the cream sauce, stirring often (careful not to boil) about 4 minutes. Stir in the cheese one cup at a time until the cheese is well melted and blended into the sauce, about 8-10 minutes. Keep warm.Cook your pasta al dente, according to package instructions. Drain pasta (do not rinse) and add the hot pasta to the pot with the poblano cream sauce. Stir to coat the pasta with the sauce. Stir in the bacon bits and serve.

Tip

To reheat the poblano macaroni and cheese, place it in an ovenproof casserole dish and bake at 375 degrees F for 10-15 minutes. You can also do this step if you prefer your mac and cheese a bit drier and with a hint of a bite.

More macaroni and cheese recipes

Baked pumpkin mac and cheese
Gluten-free macaroni and cheese
Stove-top mac and cheese

Five 20-minute treadmill workouts

Look Forward To Treadmill TimeStandard treadmill workouts are so dull: You get on, start the machine and go until it's time to stop. You might as well be a gerbil on a wheel. Don't fall into the dreadmill trap! Try a quick 20-minute routine that will keep you active, interested and in tip-top shape.

By adding intervals, inclines and strengthening exercises into your treadmill workout, you'll fly through your 20-minute routine and still be ready for more!

tip

During the walking or running segments, you'll be using the Rate of Perceived Exertion (RPE) scale to gauge your intensity level. Remember that an RPE of one is equivalent to sitting still, while an RPE of 10 is a full-out sprint.

1Hill intervals

There's no better way to get a toned lower half than to consistently run on an incline. This workout will make your legs and lungs burn as you increase your total fitness.

You'll need:TreadmillWorkout:

0:00-5:00: Start walking or jogging at an RPE 5, gradually increasing the incline (without increasing your speed), so that by the end of the first five minutes, you're at an RPE 6.5:01-7:00: Increase your speed while maintaining the incline, working at an RPE 7.7:01-9:00: Increase the incline and maintain your speed, working at an RPE 8.9:01-12:00: Reduce your speed, but maintain the incline, working at an RPE 7.12:01-15:00: Increase your speed and, if you can, increase the incline. These are your last three minutes of hard work, so push it! Try to work up to an RPE 9.15:01-20:00: Gradually reduce your speed, then gradually reduce your incline. By the last minute of your routine you should be back to an RPE 4 or 5.

2Treadmill Tabata

Tabata is a form of high-intensity interval training that only lasts four minutes. True Tabata routines incorporate eight rounds of 20 seconds of work followed by 10 seconds of rest, all done at the highest intensity possible. The beauty of incorporating Tabata into a 20-minute treadmill routine is that you get a killer workout buffered by the perfect warm-up and cooldown.

You'll need:TreadmillJump ropeSet of dumbbellsWorkout:

0:00-8:00: Walk or jog on the treadmill, gradually increasing your speed so that you start at an RPE 4 and finish at an RPE 6.8:01-8:20: Jump rope as fast as you can.8:21-8:30: Rest.8:31-8:50: Perform as many squat jumps as you can, as fast as you can (while maintaining good form).8:51-9:00: Rest.9:01-9:20: Perform as many push-ups as you can, as fast as you can.9:21-9:30: Rest.9:31-9:50: Perform as many plank rows as you can, as fast as you can, alternating from side to side.9:51-10:00: Rest.10:01-12:00: Repeat steps 2 through 9.12:01-20:00: Walk or jog on the treadmill, working at an RPE 6.

Tabata exercise tutorial:Jump rope (image not shown): Use a 9- or 10-foot jump rope to perform as many 2-foot hops as you can.

Squat jump: Lower yourself into a full squat, and then explode upward as you swing your arms up over your head. Land with your knees slightly bent, moving right into another squat jump.

Push-up: Use the treadmill side rails and perform an angled wide-grip push-up. Reminder: The treadmill should be off!

Plank row: Balance in a plank position while gripping a dumbbell in each hand. Shift your weight slightly to one side and pull one dumbbell up toward your torso. Return it to the floor and repeat on the opposite side.

3Agility training

You can do more than just walk or jog on a treadmill. By slowing the belt down and performing track drills on the machine, you can actually increase your agility and speed. Just be sure to hang onto the rails the first few times you try these moves.

You'll need: TreadmillWorkout:

0:00-5:00: Walk or jog on the treadmill, gradually increasing your speed so that you start at a 4 RPE and end at a 6.5:01-5:30: Slow the treadmill down to its lowest speed and perform high knees as fast as you can.5:31-6:00: Perform butt kicks as fast as you can, keeping the treadmill's speed at its lowest pace.6:01-6:30: Perform lunges as you walk on the treadmill at its slowest, or near slowest, speed. Hold onto the railings to maintain your balance.6:31-7:00: Perform walking side squats on the treadmill at its slowest speed, making sure to keep your knees and toes in alignment.7:01-7:30: Walk or jog backward on the treadmill at its slowest, or near slowest, speed.7:31-12:30: Walk or run on the treadmill, pushing yourself to an 8 RPE.12:31-15:00: Repeat steps 2 through 6, turning to the opposite side when performing the walking side squats.15:01-20:00: Jog on the treadmill at a comfortable pace, aiming for a 6 RPE.

Agility exercise tutorial:

High knees: Pull your knees as high up as you can, moving as quickly as you can as you jog in place.

Butt kicks: Lift your knees in front of your body and pull your foot to your butt, rather than extending your knee under your hips as you kick your foot upward to your butt. It's almost more of a high-knee exercise with an added butt kick.

Treadmill lunge: Perform a walking lunge as the treadmill moves at a slow pace. Be sure to keep your torso upright, helping to maintain balance by using the railings to steady yourself.

Walking side squat: The walking side squat will open up your hips and force you to use your inner and outer thighs as you work in a new plane of motion. Be careful to keep your knees and toes in alignment as you perform each squat, gripping the railings for balance. Be aware that your body's angles will move as the treadmill belt rotates, so always be thinking about the position of your joints.

Backward walking or jogging: Keeping the treadmill at its slowest pace, turn around and walk or jog backward on the belt. This will force you to engage your hamstrings more and can even help alleviate back and knee pain over time. Just be careful, and don't be afraid to grip the side rails for balance.

4Upper-body strength training

Your lower body gets all the love while working out on a treadmill, so it just makes sense to add a few upper-body strengthening exercises to a 20-minute routine.

You'll need:TreadmillSet of dumbbellsWorkout:

0:00-4:00: Walk or jog at a comfortable pace, gradually increasing your intensity from an RPE 4 to an RPE 6.4:01-5:00: Dumbbell chest press.5:01-6:00: Bent-over dumbbell row.6:01-7:00: Triceps kickback.7:01-8:00: Run on the treadmill at an RPE 8.8:01-16:00: Repeat steps 2 through 5 two more times.16:01-20:00: Walk or jog on the treadmill, gradually decreasing your RPE from 6 to 4.

Exercise tutorial:

Dumbbell chest press: With the treadmill turned off, use the deck as a bench and perform a dumbbell chest press. Start with your elbows bent at a 90-degree angle, and then press the dumbbells up and toward one another so that your arms are extended directly above your chest.

Plank row: Start in a pushup position with a dumbbell in each hand. Shift your weight slightly to one side and use your back muscles to pull one arm up, drawing the dumbbell in to your side. Lower the dumbbell to the floor and repeat on the opposite side. Keep your back flat and straight throughout the exercise.

Triceps kickback: With the treadmill off, use the belt as a bench, balancing your right palm and knee on the treadmill, extending your left foot behind you for balance. Start by holding a dumbbell in your left hand with your upper arm flush to your side and your elbow at a 90-degree angle. Keep your upper arm steady and extend your elbow, pressing the dumbbell backward toward your hips. Repeat for 30 seconds on one side before switching to the opposite side.

5Full-body fitness

For a workout that will blast calories and leave you feeling spent, try a full-body fitness routine that incorporates high-intensity intervals and full-body strengthening exercises. You'll use the treadmill for everything from sprints to split squats as you speed through this routine.

You'll need:TreadmillResistance bandMedicine ball or dumbbellWorkout:

0:00-3:00: Treadmill walk or run — gradually increase your intensity level from a 4 to 6 RPE.3:01-3:30: Split squat with right foot on treadmill, holding a medicine ball or dumbbell.3:31-4:30: Resistance band row.4:31-5:00: Split squat with left foot on treadmill, holding a medicine ball or dumbbell.5:01-6:00: Treadmill walk or run at RPE 7.6:01-7:00: Treadmill walk or run at RPE 8.7:01-7:30: One-legged lunge, right foot on treadmill.7:31-8:00: One-legged lunge, left foot on treadmill.8:01-9:00: V-sit bicycle on treadmill.9:01-10:00: Treadmill walk or run at RPE 8.10:01-11:00: Treadmill walk or run at RPE 7.11:01-12:00: Treadmill push-up.12:01-12:30: Resistance band shoulder press.12:31-13:00: Resistance band overhead triceps extension.13:01-14:00:Treadmill walk or run at RPE 9.14:01-15:00: Treadmill walk or run at RPE 5.15:01-15:30: One-legged bridge, left foot on treadmill.15:31-16:00: One-legged bridge, right foot on treadmill.16:01-17:00: Resistance band row.17:01-20:00: Treadmill walk or run — start at RPE 7 and gradually decrease intensity to RPE 4.

More

You can access the full tutorial for this routine here and download a PDF here.

More fitness routines

Slim without the gym: The 10-move home workout
Workout moves with baby in tow
How to: Simple playground workouts

Luscious low carb dessert recipes

Low Carb
DessertsWith the popularity of low carb diets in recent years through diet plans such as Atkins, South Beach, Zone and several others, many people are cutting down or eliminating their sugar and starch intake. Some dieters think low carb dieting means no desserts. However, that's the furthest thing from the truth.

Sensible low carb dessertsThough you do need to watch what you eat, you don't need to skip dessert entirely. There are several low carb desserts that are both delicious and nutritious.

The key to making low carb desserts is to use Splenda or another such sweetener made for baking. Splenda is the no calorie sweetener that is made from sugar. It tastes very much like actual sugar and has no aftertaste. Splenda can be used in cooking and baking in order to make desserts and other meals without using sugar.

Try one of these delicious low-carb dessert recipes!

Chocolate MousseMakes two rich servings with minimal carbs. This is a very simple recipe to make a smooth, creamy delicious dessert.

Ingredients:

1/2 cup whipping cream 4 teaspoons Splenda 1/2 teaspoon vanilla extract 1 1/2 tablespoons cocoa powder Sugar-free Cool Whip

Directions:

Place whipping cream, Splenda, vanilla and cocoa powder in blender. Blend until creamy and smooth. Spoon mixture into parfait glasses. Top with Cool Whip and sprinkle with cocoa powder.

Coffee Slush

This dessert recipe makes makes six servings with less than 1 net gram of carbs per serving -- a delicious way to have a cool coffee treat without all the sugar.

Ingredients:

4 cups strong brewed coffee Splenda to taste 1/4 cup sugar-free Cool Whip 1/2 tsp vanilla extract 2 tsp brandy or other liqueur

Directions:

Brew coffee and mix with sweetener. Pour into ice cube trays. Freeze until hardened. When you are ready to serve, mix Cool Whip, vanilla and brandy in a bowl. Blend until creamy. Empty the coffee ice cubes into your blender or food processor. Blend on medium speed until the coffee ice is a chunky slush. Pour into glasses and top with Cool Whip mixture.

Orange Pound Cake

Makes 12 servings with 6 net carbs each. If you are baking for a large group, this recipe is a great choice.

Ingredients:

3/4 cup butter softened 1/4 cup low-fat cream cheese, softened 1 1/2 cups Splenda 5 eggs 2 cups almond flour 1 teaspoon baking powder 1/2 teaspoon salt 1/4 cup orange juice

Directions:

Preheat oven to 325 degrees Fahrenheit. Beat butter, cream cheese and Splenda with electric mixer until creamy. Add eggs one at a time, mixing thoroughly after each. In a separate bowl, combine almond flour, baking powder and salt. Pour flour mixture into butter mixture slowly, while continuing to beat until well blended. Add orange juice and continue mixing. Pour mixture into a greased loaf pan. Bake for 60-70 minutes until a toothpick is inserted in the center and comes out clean.

These recipes were originally written and published by Kori Ellis at therecipebook.com.

Born vegan Is a meatless diet safe for babies

Rock-a-bye herbivore

Many people think restricting a child to a vegan diet is dangerous. Is that the truth or should babies wait until they're older to eat animal products?

When actress, author, celebrity eco-activist and vegan Alicia Silverstone announced in 2011 that she was raising her baby, Bear Blu, as a vegan, a lot of people raised their eyebrows. They couldn't help but wonder if her decision to keep animal products out of her babe's diet was, well (pardon the pun), clueless.

Silverstone isn't alone in her decision to raise her children with a cruelty-free diet. But there have been several instances of parents convicted of crimes (including involuntary manslaughter) when babies were harmed or died of starvation. While some, like writer Nina Planck (who was once a vegan herself), insist a vegan diet during pregnancy or for the baby is irresponsible, still more make the opposite claim.

The pros of a vegan diet for baby

A child's eating habits are established between birth and adolescence, so you're essentially teaching your children what to crave the minute you begin feeding them. And since many chronic diseases are believed to have their beginnings in childhood, it's important to start kids off on a healthy diet (vegan or otherwise) early in life.

According to nutrition experts Reed Mangels and Sandra Hood in their work for the Vegan Society, "when we look at potential long-term health benefits of vegan diets, we find that vegan children have higher intakes of fruits and vegetables, foods that are important for health. Vegan children have been shown to have lower intakes of fat, saturated fat, and cholesterol than non-vegetarian children (9-10). This may be important in reducing the risk of developing chronic diseases such as heart disease and obesity. Finally, vegan diets may introduce children to a greater variety of whole plant foods, thus establishing healthful lifelong eating habits."

The cons of a vegan diet for baby

A vegan diet often doesn't naturally contain enough of the nutrients babies need, like vitamin B12, vitamins A and D, and minerals like zinc and calcium. Breastfeeding doesn't necessarily solve the problem because Mommy may be lacking in DHA (docosahexaenoic acid), which aids in eye and brain development, and omega-3 fatty acids.

Additionally, turning solely to soy as a protein source could inhibit a baby's growth and further reduce the absorption of certain minerals and protein.

Is veganism dangerous for babies?

Yes and no. Any diet is dangerous for babies if it doesn't take into account all of their nutritional needs. Breastfeeding your child when you're existing on a diet of fast-food burgers and boxed (and preservative-filled) food isn't really any better. Meat alone doesn't solve the problem.

The reality is, at least in the US, we tend to associate certain vital nutrients with specific foods: One must have meat to have protein; one must drink milk or eat cheese to get enough calcium. This isn't necessarily true, however. The vital nutrients are present in a multitude of foods, not all of them animal-based.

Many products these days are calcium-fortified (with or without animal products). You can purchase cruelty-free vitamin drops to ensure your bambino gets enough D. The key is knowing what nutrients your child needs and providing them with the right combination of foods to get it — whether or not you're a vegan.

Before you decide on any diet for your child, do your homework, talk to experts (including your pediatrician) and be prepared to make a change if it isn't working.

More on vegan living

Controversial new children's book touts veganism
Tips for a healthy vegetarian pregnancy
Alicia Silverstone's baby eats like a bird

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