Friday, December 30, 2011
Lazy Dinner For a Lazy Blogger
Between technical difficulties with my laptop, travel, and a little bit of holiday laziness I have been majorly slacking on my updates...but I'm back! Around this time of year, does anyone else feel like just being a lazy bum when it comes to cooking? After so many holiday parties, potlucks, etc. I am cooked out. I have lately discovered the joys of making what I refer to as "half ass homemade" meals. I belong to a coop grocery store in the city I live (check out Bloomingfoods if you are in the Bloomington, IN area). They have a great selection of pre-made foods that are all made fresh in store, with all ingredients listed so you know what you are eating. They also have a great hot and salad bar--like a mini Whole Foods. What I like to do is buy some of their delicious pre-made stuff and mix it with my own creations, cutting my cooking time in half. The food is really affordable and I usually buy enough so I can have leftovers for lunch the next day. A couple nights ago I bought 16 oz of their vegan chili, cooked a pound of ground bison, mixed the two together and made 2 meals out of it, though I think most people could have gotten 3-4 servings. Either way, it took me about 6 minutes to prepare...can't really beat that! Happy half-ass cooking everyone :)
Thursday, December 15, 2011
Vegetarians and Vegans...This One's For You!
I know, I know....I am always praising meat. I love meat, and I honestly don't think I could be nearly as active as I am without it. Every body is different, and some people can stay healthy and feel energized without meat. Personally I was a vegetarian for a long time and always felt like complete shit. I was fatigued and just felt an overall lack of energy. I felt better once I added chicken, fish, and turkey back into my diet, but I really didn't feel 100 pct better until I started eating red meat again. Perhaps this is due to my propensity to become anemic quickly without the help of red meat...who knows. All I know is that I need to eat red meat to feel my best. Again, not everyone does though!
During my time as a vegetarian I discovered lots of delicious forms of vegetable protein that I still incorporate into my diet. Quinoa is an excellent choice because it is the only complete vegetarian protein source--meaning it contains all the essential amino acids. It also contains a ton of other wonderful vitamins and minerals. 1/4 c. (uncooked) quinoa is about 170 calories. Edamame beans are another delicious snack. These soybeans are packed with protein and super easy to prepare. You can buy them frozen, boil for a few minutes, then sprinkle a dash of salt and enjoy. 1/2 c. shelled edamame (a little over 1 c. in pods) is about 120 calories. Edamame is also packed with fiber! Tofu is another decent protein source, but Tempeh kick's tofu's ass in terms of, well, everything. Tempeh is a fermented soy product originally from Indonesia. I have to admit, tempeh looks really strange, but the taste is a lot better than tofu which is totally bland. Tempeh kind of tastes a little nutty, a little mushroomy. It's really delicious and much more filling due to it's firmer texture. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, fiber, and vitamins. Another option is Seitan, which is basically wheat gluten. Obviously, this is not gluten free so I don't eat this anymore but I used to enjoy it when I was younger, before gluten started to really bother my system. Seitan is very versatile and probably most resembles meat. It also contains a whopping 26 grams of protein per 4-ounce serving! Additionally for vegans there are beans, nuts, and nut butters. Vegetarians can also incorporate eggs, cottage cheese, and yogurt--especially greek yogurt which typically has twice the protein of regular yogurt!
During my time as a vegetarian I discovered lots of delicious forms of vegetable protein that I still incorporate into my diet. Quinoa is an excellent choice because it is the only complete vegetarian protein source--meaning it contains all the essential amino acids. It also contains a ton of other wonderful vitamins and minerals. 1/4 c. (uncooked) quinoa is about 170 calories. Edamame beans are another delicious snack. These soybeans are packed with protein and super easy to prepare. You can buy them frozen, boil for a few minutes, then sprinkle a dash of salt and enjoy. 1/2 c. shelled edamame (a little over 1 c. in pods) is about 120 calories. Edamame is also packed with fiber! Tofu is another decent protein source, but Tempeh kick's tofu's ass in terms of, well, everything. Tempeh is a fermented soy product originally from Indonesia. I have to admit, tempeh looks really strange, but the taste is a lot better than tofu which is totally bland. Tempeh kind of tastes a little nutty, a little mushroomy. It's really delicious and much more filling due to it's firmer texture. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, fiber, and vitamins. Another option is Seitan, which is basically wheat gluten. Obviously, this is not gluten free so I don't eat this anymore but I used to enjoy it when I was younger, before gluten started to really bother my system. Seitan is very versatile and probably most resembles meat. It also contains a whopping 26 grams of protein per 4-ounce serving! Additionally for vegans there are beans, nuts, and nut butters. Vegetarians can also incorporate eggs, cottage cheese, and yogurt--especially greek yogurt which typically has twice the protein of regular yogurt!
Tuesday, December 13, 2011
Why I Love Bison (and you should too!)
Bison, or buffalo is my favorite kind of meat to eat. It is a nutritional powerhouse and it's delicious. It has more protein than beef and less fat and cholesterol than chicken and turkey! It's also loaded with vitamins such as iron, riboflavin, niacin, b vitamins, zinc, phosphorus, selenium.... so much goodness :)
Besides just the fact that it's super healthy and nutritious, bison are (in general) well treated animals. Make sure to look for locally raised, grass fed bison. For all you skeptics out there thinking, "Ew...buffalo!"--I promise, it pretty much tastes exactly like lean beef. Because it's so lean and has little intramuscular fat, it takes less time to cook so just keep an eye on it. When you overcook it, the taste starts to get a little gamey. So next time you are making burgers, swap beef for bison!
| ANIMAL | CALORIES | PROTEIN | TOTAL FAT | SATURATED FAT | MONO FAT | POLY FAT | CHOLESTEROL |
|---|---|---|---|---|---|---|---|
| BISON Grass-fed | 146 | 20.23 | 7.21 | 2.917 | 2.753 | 0.336 | |
| BEEF 90% Lean | 176 | 20.00 | 10.00 | 4.058 | 4.353 | 0.344 | |
| PORK 84% Lean | 218 | 17.99 | 16.00 | 5.362 | 7.280 | 2.235 | |
| TURKEY | 149 | 17.46 | 8.26 | 2.250 | 3.100 | 2.000 | |
| CHICKEN | 143 | 17.44 | 8.10 | 2.301 | 3.660 | 1.508 | |
Besides just the fact that it's super healthy and nutritious, bison are (in general) well treated animals. Make sure to look for locally raised, grass fed bison. For all you skeptics out there thinking, "Ew...buffalo!"--I promise, it pretty much tastes exactly like lean beef. Because it's so lean and has little intramuscular fat, it takes less time to cook so just keep an eye on it. When you overcook it, the taste starts to get a little gamey. So next time you are making burgers, swap beef for bison!
Monday, December 12, 2011
Healthy Tips For The Workplace
Do you find yourself gaining weight or is it hard to lose weight because you are stuck in an office all day long? Here are some easy tips and quick fixes to make office life a healthier one!
1. Preparation
-cook your meals ahead of time and pack them into containers you can grab for lunch or freeze for dinner when you are working late so you are not tempted to grab fast food
-bring your lunch to work at least 3-4 days a week; not only will you save calories but money as well!
-cut fruit and veggies up ahead of time (Sunday night for instance) and put them in to go baggies or tupperware that you can grab and go
-if you are going out for lunch, most restaurants have menus online these days, often with nutritional information--read ahead of time to make healthier choices
2. Exercise
-if going to the gym sounds like a total drag after work, that means you need to find a type of exercise you enjoy! there are so many options out there--from yoga to martial arts to adult sport leagues.
-organize an intramural team for your office!
-take stairs instead of the elevator
-use a stability ball vs. an office chair
-use part of your lunch break for a quick power walk--it will also serve to reinvigorate you for the afternoon!
3. Rules to Live By
-90/10 rule: eat healthy foods 90 pct of the time and allow about 10 pct to be whatever you want so you don't feel deprived
-replace white foods with brown (i.e. rice, pasta, bread)
-replace soda with water, sparkling water, or at the very least diet soda
-always read labels
-if you can't pronounce an ingredient on the label, don't eat it
-fat is not the enemy. healthy fats are vital....added sugar is what you need to watch out for!
-always ask yourself: "where are the vegetables?" try to include at least one serving with everything you eat
-always have water with you. even if you don't drink it constantly, you will drink a lot more when it's readily available
-don't fall into the trap of "I already blew it today so diet starts tomorrow." remember: 90/10!
-large breakfast. medium lunch. small dinner.
-watch your liquid calories--know exactly what is going into your Starbucks drinks, your cocktails, etc.
1. Preparation
-cook your meals ahead of time and pack them into containers you can grab for lunch or freeze for dinner when you are working late so you are not tempted to grab fast food
-bring your lunch to work at least 3-4 days a week; not only will you save calories but money as well!
-cut fruit and veggies up ahead of time (Sunday night for instance) and put them in to go baggies or tupperware that you can grab and go
-if you are going out for lunch, most restaurants have menus online these days, often with nutritional information--read ahead of time to make healthier choices
2. Exercise
-if going to the gym sounds like a total drag after work, that means you need to find a type of exercise you enjoy! there are so many options out there--from yoga to martial arts to adult sport leagues.
-organize an intramural team for your office!
-take stairs instead of the elevator
-use a stability ball vs. an office chair
-use part of your lunch break for a quick power walk--it will also serve to reinvigorate you for the afternoon!
3. Rules to Live By
-90/10 rule: eat healthy foods 90 pct of the time and allow about 10 pct to be whatever you want so you don't feel deprived
-replace white foods with brown (i.e. rice, pasta, bread)
-replace soda with water, sparkling water, or at the very least diet soda
-always read labels
-if you can't pronounce an ingredient on the label, don't eat it
-fat is not the enemy. healthy fats are vital....added sugar is what you need to watch out for!
-always ask yourself: "where are the vegetables?" try to include at least one serving with everything you eat
-always have water with you. even if you don't drink it constantly, you will drink a lot more when it's readily available
-don't fall into the trap of "I already blew it today so diet starts tomorrow." remember: 90/10!
-large breakfast. medium lunch. small dinner.
-watch your liquid calories--know exactly what is going into your Starbucks drinks, your cocktails, etc.
Friday, December 9, 2011
Does Pilates Lengthen Muscles?
As a pilates instructor I hear this all the time. "Oh I love pilates because it lengthens your muscles," or "weight training shortens and tightens your muscles but pilates makes them longer." While pilates will give you the appearance of longer, lean muscle, it does not actually cause your muscles to grow in length, as this is impossible. Pilates helps create space between the vertebrae as well as improve posture, therefore with pilates training you stand taller, appearing longer. Pilates also helps create lean muscle mass, adding to this effect.
So how exactly does pilates create the "long and lean" look so successfully? The key is in the quality of the movement. What this means is really using your muscle energy to create resistance, and by actually using your muscles instead of momentum. For example, when you see a ballerina whirling and twirling around in the air it seems effortless, but there is an immense amount of energy being exerted, with all movements beginning from the core. Additionally, in pilates there is a focus on eccentric muscle contraction. An eccentric contraction is the “release” part of a movement, like when you lower a weight to its starting position. In other words, the muscle is being strengthened while its being stretched. With pilates, the use of springs, resistance against gravity and slow, controlled movements are what enable eccentric contractions. Last but not least, there are fewer repetitions of exercises. Typically we do anywhere from 5-12 reps of an exercise on each side, therefore working your body hard but not to the point of exhaustion or muscle failure. Don't get me wrong---it's not for wimps! As soon as you are done with your reps with one exercise, you immediately move onto the next so the class is very fluid and you are always actively engaged.
Bottom line, pilates creates a strong core and a flexible spine makes which not only make you feel good, but stand straighter and actually appear taller as well.
So how exactly does pilates create the "long and lean" look so successfully? The key is in the quality of the movement. What this means is really using your muscle energy to create resistance, and by actually using your muscles instead of momentum. For example, when you see a ballerina whirling and twirling around in the air it seems effortless, but there is an immense amount of energy being exerted, with all movements beginning from the core. Additionally, in pilates there is a focus on eccentric muscle contraction. An eccentric contraction is the “release” part of a movement, like when you lower a weight to its starting position. In other words, the muscle is being strengthened while its being stretched. With pilates, the use of springs, resistance against gravity and slow, controlled movements are what enable eccentric contractions. Last but not least, there are fewer repetitions of exercises. Typically we do anywhere from 5-12 reps of an exercise on each side, therefore working your body hard but not to the point of exhaustion or muscle failure. Don't get me wrong---it's not for wimps! As soon as you are done with your reps with one exercise, you immediately move onto the next so the class is very fluid and you are always actively engaged.
Bottom line, pilates creates a strong core and a flexible spine makes which not only make you feel good, but stand straighter and actually appear taller as well.
Thursday, December 8, 2011
Teenage Girls and Yoga
If you are an adult woman you probably recall those self conscious years of adolescence. Or, perhaps you have blocked them out of your memory ;) Either way, we can all agree on the fact that the teenage years are an incredibly awkward time, especially for girls.
According to research from the Dove Campaign for Real Beauty’s 2005 Global Study, “Beyond Stereotypes: Rebuilding the Foundation of Beauty Beliefs,” more than 90% of girls want to change at least one aspect of their appearance, and most of them pick--you guessed it! Body weight. A whopping 13% of teenage girls admit to having an eating disorder, and one quarter of teenage girls would be willing to go under the knife to fix "problem areas". “I believe that poor body image is fairly widespread,” says Elissa Gittes, MD, an adolescent-medicine specialist at Children’s Hospital of Pittsburgh. “The media evokes ideals to girls which are often unattainable and unhealthy.”
When I read about this study it broke my heart. I can't believe there are so many young girls struggling and setting the stage for a lifetime of health and emotional issues. As a fitness professional I thought, "What can I do to help?" Knowing first hand how yoga (and pilates!) is one of the best ways to boost self esteem I decided to do some research on the topic.
According to research from the Dove Campaign for Real Beauty’s 2005 Global Study, “Beyond Stereotypes: Rebuilding the Foundation of Beauty Beliefs,” more than 90% of girls want to change at least one aspect of their appearance, and most of them pick--you guessed it! Body weight. A whopping 13% of teenage girls admit to having an eating disorder, and one quarter of teenage girls would be willing to go under the knife to fix "problem areas". “I believe that poor body image is fairly widespread,” says Elissa Gittes, MD, an adolescent-medicine specialist at Children’s Hospital of Pittsburgh. “The media evokes ideals to girls which are often unattainable and unhealthy.”
When I read about this study it broke my heart. I can't believe there are so many young girls struggling and setting the stage for a lifetime of health and emotional issues. As a fitness professional I thought, "What can I do to help?" Knowing first hand how yoga (and pilates!) is one of the best ways to boost self esteem I decided to do some research on the topic.
“The practice of yoga (or Pilates), where the mind-body connection is promoted, is a creative and potentially successful way for girls to develop a positive body image,” says Gittes.
Practicing yoga helps teens develop the body-mind connection which serves to improve body image and also helps alleviate stress. You may be left wondering, "How is practicing yoga different from playing on a sports team?" Experts say many sports do not foster body-mind awareness in the way that yoga does. “With sports...teens get that adrenaline rush from the cheering crowds. But with yoga, it’s not the crowd cheering that makes you feel good about yourself. You, alone, are responsible for feeling good about yourself,” says Mary Kaye Chryssicas, RYT, and author of Breathe: Yoga for Teens (DK Children 2007). “And sometimes competing and always wanting to be the best is draining and anxiety-producing; so yoga just brings relief.”
This is not to say that team sports are not beneficial for young women as well. Being part of a team and staying physically active also boost self confidence and promote physical fitness for teenage girls. It's just different when you are practicing for yourself and allowing yourself the freedom of maybe pushing a little harder or backing off if you need to that day. There is so much competition in today's world and there is no place for judgment or competition on your mat.
*If you or someone you know is an adolescent female interested in beginning a yoga practice and living in the Bloomington, IN area, there is a teen yoga series being offered at Vibe Yoga Studio taught by one of my favorite instructors and friends, Carly Rasner. Check out their website for more information at vibeyogastudio.com Namaste :)
Wednesday, December 7, 2011
Holiday Gift Guide
It's beginning to look a lot like Christmas! And Hanukkah! I've compiled a list of great gifts for the yogi/pilates addicted/exercise lover/health conscious person in your life. Shop early so you don't get stressed :)
1. Yogitoes Skidless Towel
This mat sized towel is perfect for your hot yoga enthusiast. It has grippies on the underneath side, so it won't slide around on your mat...even in 105 degree heat!
2. Manduka Yoga Mat
Simply the best yoga mat of all time. Thick enough to support all your joints--no more painful tailbone in boat pose or aching knees! 100 pct slide proof. All-around awesome. This mat is worth every penny if you are a serious practitioner.
3. Harry and David Fruit of the Month Club Membership
This is not your average fruit basket. My in-laws send us H+D fruit for nearly every occasion and I have no words to describe how incredibly delicious this fruit is. It's like the best pear/peach/apple/etc. you have ever tasted in your life. Each piece of fruit is handpicked and carefully packaged to ensure a safe arrival.
4. Tiny Devotions Mala Beads
These handmade beads are simply stunning. Check them out at lovetinydevotions.com
5. Pilates Private Session Gift Certificate
Many studios offer great introductory packages for private sessions. These one on one lessons are especially helpful for anyone wanting to begin a Pilates routine in their life. Check out your local studios and if you are in the Bloomington area, shoot me an email! pilatesellie@gmail.com
6. Full Body Swedish Massage
An hour of stress release and bliss. Need I say more?
7. Monthly Subscription to Streaming Yoga Classes Online
Enjoy unlimited yoga classes in the comfort of your own home with streaming classes. Check out yogaglo.com or yogisanonymous.com
8. Lululemon Gym Bag
Lululemon is known for all of it's thoughtful little additions to their products. Think no-show pockets for your keys in your running leggings, a zipper that turns a hoodie into a pillow, thumbholes to keep your hands warm, etc. Their gym bags are no exception. So many cute and helpful little details. These bags range in price from about 98-128 dollars. They also have a great gym essential kit bag for 48.
9. Whole Foods Market Gift Certificate
Healthy, organic, local food is often quite expensive. Give the gift of health this year to someone that you love.
10. "Strong is the New Skinny" Apparel
What a fantastic message for women. Instead of trying to attain the unrealistic starving model look, let's encourage each other to be strong! Strong is sexy. As corny as it sounds, when you are strong on the outside, you feel strong on the inside. Help spread the word! Check out SINS apparel here.
1. Yogitoes Skidless Towel
This mat sized towel is perfect for your hot yoga enthusiast. It has grippies on the underneath side, so it won't slide around on your mat...even in 105 degree heat!
2. Manduka Yoga Mat
Simply the best yoga mat of all time. Thick enough to support all your joints--no more painful tailbone in boat pose or aching knees! 100 pct slide proof. All-around awesome. This mat is worth every penny if you are a serious practitioner.
3. Harry and David Fruit of the Month Club Membership
This is not your average fruit basket. My in-laws send us H+D fruit for nearly every occasion and I have no words to describe how incredibly delicious this fruit is. It's like the best pear/peach/apple/etc. you have ever tasted in your life. Each piece of fruit is handpicked and carefully packaged to ensure a safe arrival.
4. Tiny Devotions Mala Beads
These handmade beads are simply stunning. Check them out at lovetinydevotions.com
5. Pilates Private Session Gift Certificate
Many studios offer great introductory packages for private sessions. These one on one lessons are especially helpful for anyone wanting to begin a Pilates routine in their life. Check out your local studios and if you are in the Bloomington area, shoot me an email! pilatesellie@gmail.com
6. Full Body Swedish Massage
An hour of stress release and bliss. Need I say more?
7. Monthly Subscription to Streaming Yoga Classes Online
Enjoy unlimited yoga classes in the comfort of your own home with streaming classes. Check out yogaglo.com or yogisanonymous.com
8. Lululemon Gym Bag
Lululemon is known for all of it's thoughtful little additions to their products. Think no-show pockets for your keys in your running leggings, a zipper that turns a hoodie into a pillow, thumbholes to keep your hands warm, etc. Their gym bags are no exception. So many cute and helpful little details. These bags range in price from about 98-128 dollars. They also have a great gym essential kit bag for 48.
9. Whole Foods Market Gift Certificate
Healthy, organic, local food is often quite expensive. Give the gift of health this year to someone that you love.
10. "Strong is the New Skinny" Apparel
What a fantastic message for women. Instead of trying to attain the unrealistic starving model look, let's encourage each other to be strong! Strong is sexy. As corny as it sounds, when you are strong on the outside, you feel strong on the inside. Help spread the word! Check out SINS apparel here.
Monday, December 5, 2011
December Playlists
Here are two playlists to get you up and moving during the cold, gray days of December!
Rock Playlist
Misery - Maroon 5
Snow - Red Hot Chili Peppers
Learn to fly - Foo Fighters
Sex on Fire - Kings of Leon
Rope - Foo Fighters
Little Lion Man - Mumford and Sons
The Zephyr Song - Red Hot Chili Peppers
Viva La Vida - Coldplay
Best of You - Foo Fighters
1979 - Smashing Pumpkins
Scar Tissue - Red Hot Chili Peppers
Everlong - Foo Fighters
Old School Throwbacks!
Sweet Home Alabama - Lynrd Skynyrd
Cum on Feel the Noize - Slade
More Than a Feeling - Boston
Talk Dirty To Me - Poison
Because the Night - Patti Smith
Night Moves - Bob Seger
Gypsy - Fleetwood Mac
Eye of the Tiger - Survivor
Separate Ways - Journey
Nothin' But a Good Time - Poison
Jump - Van Halen
Jane - Jefferson Starship
Rock Playlist
Misery - Maroon 5
Snow - Red Hot Chili Peppers
Learn to fly - Foo Fighters
Sex on Fire - Kings of Leon
Rope - Foo Fighters
Little Lion Man - Mumford and Sons
The Zephyr Song - Red Hot Chili Peppers
Viva La Vida - Coldplay
Best of You - Foo Fighters
1979 - Smashing Pumpkins
Scar Tissue - Red Hot Chili Peppers
Everlong - Foo Fighters
Old School Throwbacks!
Sweet Home Alabama - Lynrd Skynyrd
Cum on Feel the Noize - Slade
More Than a Feeling - Boston
Talk Dirty To Me - Poison
Because the Night - Patti Smith
Night Moves - Bob Seger
Gypsy - Fleetwood Mac
Eye of the Tiger - Survivor
Separate Ways - Journey
Nothin' But a Good Time - Poison
Jump - Van Halen
Jane - Jefferson Starship
Thursday, December 1, 2011
Fiber, Fiber Everywhere!
I'm sure you've all noticed that there is fiber being added to literally everything these days, from bread to water. We all know that fiber is good for your digestive health and it keeps you regular. With the advent of this "added fiber" fad, we are left with some questions. How much fiber do you need? Is there such a thing as too much fiber? How do you know that you are getting enough? And finally, is the artificially added fiber as good for you as naturally occurring fiber?
On average, Americans only get about 15 grams of fiber a day. It's recommended that women get at least 25 g and men should get around 35-40 g per day. So for most of us, we need to up the fiber intake; however, there is such a thing as too much fiber.
When too much fiber is ingested, you can get some pretty uncomfortable side effects including constipation, bloating, gas, diarrhea, cramping, malabsorption, and intestinal blockage. Yikes. As you begin to increase your fiber intake it is absolutely necessary to drink more water. The body’s digestive tract requires fluids to help move things along. If you do not have enough fluids in your system, then your intestines will not be able to work properly and you may become constipated.
If you are eating around the daily recommended amount and are staying fairly regular, then that is a good indicator that you are getting enough. Some people may require a little more or less, so it's a good idea to track how much you are eating and how it makes you feel.
Last but not least, is the artificially added fiber just as good as naturally occurring fiber? According to Joanne Slavin, Ph.D., R.D., of the University of Minnesota, “Any increase in fiber intake is positive,”...“If the only way you’ll get enough fiber is by adding it to foods, it’s still beneficial. If someone’s going to eat Apple Jacks, I’d rather have it be Apple Jacks with fiber than without.” That being said, here is a list of delicious foods that are naturally packed with fiber, and such a simple addition to your diet.
Fibrous Foods
Beans
Pears
Dried Figs
Leafy Greens
Berries
Jicama
Edamame
Guava
Flaxseed
Almonds
Peas
Bulgar
Amaranth
For a complete list, check out this website!
On average, Americans only get about 15 grams of fiber a day. It's recommended that women get at least 25 g and men should get around 35-40 g per day. So for most of us, we need to up the fiber intake; however, there is such a thing as too much fiber.
When too much fiber is ingested, you can get some pretty uncomfortable side effects including constipation, bloating, gas, diarrhea, cramping, malabsorption, and intestinal blockage. Yikes. As you begin to increase your fiber intake it is absolutely necessary to drink more water. The body’s digestive tract requires fluids to help move things along. If you do not have enough fluids in your system, then your intestines will not be able to work properly and you may become constipated.
If you are eating around the daily recommended amount and are staying fairly regular, then that is a good indicator that you are getting enough. Some people may require a little more or less, so it's a good idea to track how much you are eating and how it makes you feel.
Last but not least, is the artificially added fiber just as good as naturally occurring fiber? According to Joanne Slavin, Ph.D., R.D., of the University of Minnesota, “Any increase in fiber intake is positive,”...“If the only way you’ll get enough fiber is by adding it to foods, it’s still beneficial. If someone’s going to eat Apple Jacks, I’d rather have it be Apple Jacks with fiber than without.” That being said, here is a list of delicious foods that are naturally packed with fiber, and such a simple addition to your diet.
Fibrous Foods
Beans
Pears
Dried Figs
Leafy Greens
Berries
Jicama
Edamame
Guava
Flaxseed
Almonds
Peas
Bulgar
Amaranth
For a complete list, check out this website!
Wednesday, November 30, 2011
Drink Disasters
One of the biggest diet disasters (and easiest quick fixes!) is drinks. Soda, juice, alcoholic beverages, latte drinks, energy drinks...they are all loaded with sugar and empty calories. The following is a list of popular drinks with calorie content. A 200 calorie latte everyday could be just the thing that is sabotaging your diet!
Soda
~Coca Cola (12 oz): 140 calories, 39 grams of sugar
~Dr. Pepper (12 oz): 150 cal, 40 g sugar
~Mt. Dew (12 oz): 160 cal, 45 g sugar
~A+W Rootbeer (12 oz): 180 cal, 46 g sugar
~Canada Dry Ginger Ale 912 oz): 135 cal, 47 g sugar
Energy Drinks
~Red Bull: 110 cal, 28 g sugar
~Rockstar (16 oz): 290 cal, 65 g sugar
~Amp (16 oz): 220 cal, 58 g sugar
Juice
~Tropicana Pure Premium OJ (12 oz): 170 cal, 34 g sugar
~Ocean Spray Cranberry Juice (12 oz): 190 cal, 48 g sugar
~Mott's 100% Apple Juice (12 oz): 180 cal, 42 g sugar
Starbucks
~Tall Vanilla Latte: 220 cal
~Tall Nonfat Vanilla Latte: 150 cal
~Tall Soy Vanilla Latte: 190 cal
~Tall Nonfat Pumpkin Spice Latte: 200 cal
~Tall Gingerbread Latte: 220 cal
~Tall Chai Latte: 270 cal
~Tall Chai Soy Latte: 240 cal
~Tall Peppermint Hot Chocolate: 300 cal
~Tall Caramel Macchiato: 200 cal
EASY FIXES!
*Switch over to diet soda. It's still not the best choice, but you won't be ingesting spoonfuls of sugar. Better yet, try sparkling water drinks such as La Croix. These beverages contain two ingredients: carbonated water and natural flavor.
*Avoid energy drinks altogether. They are terrible for your health. If you must, go for the sugar free version.
*Watch out for juices...they sound healthy but are sneaky sugar traps! Juice your own fruits and veggies, or if that's too much trouble check out Naked Juice, Odwalla, etc.
*A daily Starbucks habit can be detrimental. All of those calorie counts were for the smallest cup, with no whipped cream. Always go for nonfat or soy, but be aware that the soy milk Sbucks uses is vanilla flavored, which means it contains lots of added sugar. Swap the sugar free versions of their syrups, or simply ask for fewer pumps of syrup. The tea lattes are sneaky too...I always get a soy chai tea latte but I ask specifically for the chai tea bag, not the syrup.
Soda
~Coca Cola (12 oz): 140 calories, 39 grams of sugar
~Dr. Pepper (12 oz): 150 cal, 40 g sugar
~Mt. Dew (12 oz): 160 cal, 45 g sugar
~A+W Rootbeer (12 oz): 180 cal, 46 g sugar
~Canada Dry Ginger Ale 912 oz): 135 cal, 47 g sugar
Energy Drinks
~Red Bull: 110 cal, 28 g sugar
~Rockstar (16 oz): 290 cal, 65 g sugar
~Amp (16 oz): 220 cal, 58 g sugar
Juice
~Tropicana Pure Premium OJ (12 oz): 170 cal, 34 g sugar
~Ocean Spray Cranberry Juice (12 oz): 190 cal, 48 g sugar
~Mott's 100% Apple Juice (12 oz): 180 cal, 42 g sugar
Starbucks
~Tall Vanilla Latte: 220 cal
~Tall Nonfat Vanilla Latte: 150 cal
~Tall Soy Vanilla Latte: 190 cal
~Tall Nonfat Pumpkin Spice Latte: 200 cal
~Tall Gingerbread Latte: 220 cal
~Tall Chai Latte: 270 cal
~Tall Chai Soy Latte: 240 cal
~Tall Peppermint Hot Chocolate: 300 cal
~Tall Caramel Macchiato: 200 cal
EASY FIXES!
*Switch over to diet soda. It's still not the best choice, but you won't be ingesting spoonfuls of sugar. Better yet, try sparkling water drinks such as La Croix. These beverages contain two ingredients: carbonated water and natural flavor.
*Avoid energy drinks altogether. They are terrible for your health. If you must, go for the sugar free version.
*Watch out for juices...they sound healthy but are sneaky sugar traps! Juice your own fruits and veggies, or if that's too much trouble check out Naked Juice, Odwalla, etc.
*A daily Starbucks habit can be detrimental. All of those calorie counts were for the smallest cup, with no whipped cream. Always go for nonfat or soy, but be aware that the soy milk Sbucks uses is vanilla flavored, which means it contains lots of added sugar. Swap the sugar free versions of their syrups, or simply ask for fewer pumps of syrup. The tea lattes are sneaky too...I always get a soy chai tea latte but I ask specifically for the chai tea bag, not the syrup.
Monday, November 28, 2011
"Health Foods" That Aren't Really Healthy
1. Bran Muffin - These contain refined sugar and flour and are loaded with calories. Did you know that most muffins have about twice the calories of a doughnut?
2. Dried Fruit - Most dried fruit contains lots of added sugar. Read labels carefully!
3. Granola/Granola Bars - Often loaded with fatty oils and tons of sugar.
4. Low Fat Salad Dressing - When the fat content is reduced, sugar and lots of chemicals are usually added to make it taste better.
5. Egg Beaters - These are filled with garbage and chemicals. You are way better off with egg whites, or even whole eggs.
6. Canned Fruit - Most canned fruit is soaked in sugary syrup.
7. Margarine - Loaded with trans fats and linked to heart disease.
8. Whole Wheat Bagel - A better alternative to a regular bagel, but still a poor choice. Bagels are chock full of carbs and basically a nutritional wasteland. There is no protein, vitamins, minerals...just a bunch of carbs (which turn to sugar in your body).
9. Pretzels - Again, empty calories. These carb-laden snacks just turn to sugar in your body and often leave you hungrier.
10. Yogurt Cups - Some yogurt is really healthy, but you just need to read the labels. A lot of the "fruit on the bottom" varieties contain sugary syrup.
11. Microwave Diet Meals - Not only are these tiny portions packed with tons of sodium, but they are processed and filled with preservatives and chemicals. In order to make these dishes low fat and low cal, so many weird unpronounceable ingredients are added to make it taste better.
12. Protein Bars - Again, loaded with fat, sugar, and chemicals and a million ingredients (which is always a red flag). Eat a piece of chicken or have some hardboiled egg whites.
2. Dried Fruit - Most dried fruit contains lots of added sugar. Read labels carefully!
3. Granola/Granola Bars - Often loaded with fatty oils and tons of sugar.
4. Low Fat Salad Dressing - When the fat content is reduced, sugar and lots of chemicals are usually added to make it taste better.
5. Egg Beaters - These are filled with garbage and chemicals. You are way better off with egg whites, or even whole eggs.
6. Canned Fruit - Most canned fruit is soaked in sugary syrup.
7. Margarine - Loaded with trans fats and linked to heart disease.
8. Whole Wheat Bagel - A better alternative to a regular bagel, but still a poor choice. Bagels are chock full of carbs and basically a nutritional wasteland. There is no protein, vitamins, minerals...just a bunch of carbs (which turn to sugar in your body).
9. Pretzels - Again, empty calories. These carb-laden snacks just turn to sugar in your body and often leave you hungrier.
10. Yogurt Cups - Some yogurt is really healthy, but you just need to read the labels. A lot of the "fruit on the bottom" varieties contain sugary syrup.
11. Microwave Diet Meals - Not only are these tiny portions packed with tons of sodium, but they are processed and filled with preservatives and chemicals. In order to make these dishes low fat and low cal, so many weird unpronounceable ingredients are added to make it taste better.
12. Protein Bars - Again, loaded with fat, sugar, and chemicals and a million ingredients (which is always a red flag). Eat a piece of chicken or have some hardboiled egg whites.
Tuesday, November 22, 2011
Thanksgiving Rule
I was going to make a post on all the healthy choices you could make at a Thanksgiving table, but then it occurred to me...Thanksgiving is one day a year. On this one day you shouldn't be worried about staying on track, calories, or anything like that. Thanksgiving is a day dedicated to gratitude, so be thankful for the fact that you have the opportunity to eat all of this yummy food! I only have one rule on Thanksiving (or any other day you know you are going to have a feast), and that is to not skip all your other meals. Often people think, well if I skip breakfast and lunch it will sort of justify how much I eat at dinner. This, my friends, is not smart. You will be starving all day and so ravenous by dinner time that you will eat 3x as much. Eat a protein rich breakfast and a light, healthy lunch so that when dinner rolls around you won't want (or need to) eat everything in sight. Happy Thanksgiving, everyone!!
Monday, November 21, 2011
Toaster Oven Turkey Meatballs
I've got a delicious, healthy dinner recipe for you! I took a recipe from my CF trainer Jenna and tweaked it a little bit. These turkey meatballs take about 15 minutes to prepare and 15 minutes to cook. This recipe yields about 2 servings.
Ingredients:
*1 lb. ground turkey (breast meat)
*1 c. loosely packed, finely chopped spinach
*1/2 white onion, finely diced
*1 tsp. dried oregano
*1 tsp. dried basil
*2 tbsp. organic ketchup
*1 tsp. salt
*1/2 tsp. pepper
*2 tbsp. flaxseed meal
*1 clove garlic
Directions:
*Preheat toaster oven to 375
*Mix everything together with hands and shape into 1 inch balls
*Place meatballs on parchment paper and pop in toaster oven for about 15 minutes
I heated up some fresh marinara and topped it over the meatballs and spaghetti squash. The whole meal was under 400 calories and has a whopping 56 g of protein! (That includes 1/2 the turkey meatballs, 1/2 c. fresh marinara, 1 c. spaghetti squash).
Ingredients:
*1 lb. ground turkey (breast meat)
*1 c. loosely packed, finely chopped spinach
*1/2 white onion, finely diced
*1 tsp. dried oregano
*1 tsp. dried basil
*2 tbsp. organic ketchup
*1 tsp. salt
*1/2 tsp. pepper
*2 tbsp. flaxseed meal
*1 clove garlic
Directions:
*Preheat toaster oven to 375
*Mix everything together with hands and shape into 1 inch balls
*Place meatballs on parchment paper and pop in toaster oven for about 15 minutes
I heated up some fresh marinara and topped it over the meatballs and spaghetti squash. The whole meal was under 400 calories and has a whopping 56 g of protein! (That includes 1/2 the turkey meatballs, 1/2 c. fresh marinara, 1 c. spaghetti squash).
Friday, November 18, 2011
Why Is Pilates So Expensive?
With so many different types of affordable exercise classes out there, you may be left wondering: "Why is pilates so damn expensive?" Private sessions can range from about 50 to 90 dollars an hour. That's what most gyms cost a month! Mat classes are generally the same price as yoga mat classes, but what's the deal with the equipment classes? Unlike a personal trainer who studies a textbook and takes a 200 dollar test, in order to become a certified pilates instructor you not only study through text and observation, but you must apprentice as well. A typical comprehensive pilates certification (not just mat certification) usually takes around 600 hours to complete and costs several thousand dollars. It is a much more in depth process, and your certified pilates instructor will be extremely knowledgeable. Typically certifications also require ongoing learning in the form of trainings and workshops, so we are always advancing our knowledge and learning the latest advancements in the world of pilates. The equipment itself can be very expensive, so many small business owners need to offset the cost of their investments in the equipment. Many studios offer group equipment classes, which I personally think is the best value. Typically these classes are quite small--around 3-5 people in the class. This way you still get a lot of individualized attention but don't have to shell out quite so much dough. Group classes can run anywhere from 25-45 dollars a class. If you are interested in beginning a pilates routine, I highly suggest taking a private session or two before you begin group classes so that you can become familiarized with the equipment, the choreography of the movements, and your own body! Many studios offer new client private packages, so that is definitely something to take advantage of. Mat classes are a fantastic supplement to equipment classes, but if you really want to get the most out of pilates, try an equipment class...I promise you'll like it! :)
Wednesday, November 16, 2011
Efficient Workouts: Tabata Interval Training
Would you rather do 60 minutes of cardio or 4? I know what you must be thinking..."how is 4 minutes of cardio even considered a workout?" Well say hello to the Tabata Protocol. Just four minutes of Tabata high intensity interval training can do more for your aerobic and anaerobic capacity than a 60 minute workout at a moderate pace on the elliptical/treadmill/bike/etc.
So what is this crazy, awesome workout? Developed by Izumi Tabata PhD, a former researcher at Japan's National Institute of Fitness and Sports, the Tabata Protocol is a method of exercise that lasts 4 minutes and literally kicks your ass. You can do these exercises anytime, anywhere, which is partially what makes them so awesome. All you have to do is pick any exercise (airsquats, pushups, sprinting, burpees, etc.) and go all out at your maximum capacity trying to get in as many reps as possible for 20 seconds, then rest 10 seconds, then repeat 7x so you have a total of 8 reps. Sounds simple, right? I challenge you to try it. It will probably be the toughest 4 minute workout you've ever done.
So how does this 4 minute miracle workout actually work? The high intensity/rest intervals cause you to burn off all the blood sugar it has. This energy has now been lost and needs to be replaced, so your body accomplishes this by burning fat. It's actually a whole lot more complicated than that...if you want to read in more scientific detail you can read a great article here.
Make sure you do at least 4-5 minutes of warm-up exercises before doing Tabata intervals, and do a cool down after for a couple minutes. Voila, you are done working out in about 10 minutes :)
And remember, you are only resting 10 seconds...it goes by really fast! You won't even have enough time to take a drink. Don't let your rest time go more than 10 seconds. Keep in mind you will be done in 4 minutes and that should help keep you going.
So what is this crazy, awesome workout? Developed by Izumi Tabata PhD, a former researcher at Japan's National Institute of Fitness and Sports, the Tabata Protocol is a method of exercise that lasts 4 minutes and literally kicks your ass. You can do these exercises anytime, anywhere, which is partially what makes them so awesome. All you have to do is pick any exercise (airsquats, pushups, sprinting, burpees, etc.) and go all out at your maximum capacity trying to get in as many reps as possible for 20 seconds, then rest 10 seconds, then repeat 7x so you have a total of 8 reps. Sounds simple, right? I challenge you to try it. It will probably be the toughest 4 minute workout you've ever done.
So how does this 4 minute miracle workout actually work? The high intensity/rest intervals cause you to burn off all the blood sugar it has. This energy has now been lost and needs to be replaced, so your body accomplishes this by burning fat. It's actually a whole lot more complicated than that...if you want to read in more scientific detail you can read a great article here.
Make sure you do at least 4-5 minutes of warm-up exercises before doing Tabata intervals, and do a cool down after for a couple minutes. Voila, you are done working out in about 10 minutes :)
And remember, you are only resting 10 seconds...it goes by really fast! You won't even have enough time to take a drink. Don't let your rest time go more than 10 seconds. Keep in mind you will be done in 4 minutes and that should help keep you going.
Tuesday, November 15, 2011
Surprising Reasons You Aren't Losing Weight
You're eating healthy and working out. Why isn't the scale budging? Or worse...why are the numbers going up?? It's such a defeating feeling, but let's take a moment to understand why this might be happening.
1. You aren't getting enough sleep.
This is a big one. “It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD, author of Beauty Sleepand the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz. The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.” More ghrelin plus less leptin equals weight gain.
2. You are retaining water.
This is a really common issue, especially among women. Ironically, not drinking enough water is the main culprit as to you may be retaining water. Eating a diet really high in sodium will also help you retain water. While the human body can store energy as glycogen, fat, and tissue, it cannot "store" water - the body uses its own water but expects us to provide a continuous supply of fresh new water regularly to function. Water is critical in moving nutrients into and out of a cell, an action known as the "ion pump". When you take in the improper balance of sodium and potassium or do not drink adequate water, your body will increase a hormone and try to "retain" water by keeping your kidneys from filtering it. Additionally certain medications will make you retain water, including advil! Monthly hormonal fluctuations also unfortunately add to the problem. When you are feeling bloated, try to replace all your drinks with water.
3. Your muscles are gaining strength.
Be happy about this! As you gain strength in your muscles, you may put on weight, but the good news is your body fat percentage is going down. Contrary to popular belief, muscle doesn't actually weigh more than fat. Remember that old riddle, "what weighs more: a pound of feathers or a pound of bricks?" A pound is a pound. Muscle and fat differ in density--in other words--if you compare 5 pounds of fat and 5 pounds of muscle, the muscle takes up less space. So your body may end up weighing more, but you will take up less space (ie you will be a smaller person! have a smaller jean size! yay!)
4. Your hormones might be out of whack.
As many as 1 in 10 women of childbearing age have polycystic ovary syndrome (PCOS), a condition in which a woman's ovaries produce an excess of male hormones. In addition to causing ovulation problems and infertility, PCOS may go hand-in-hand with insulin resistance, a glitch in the way your body processes blood sugar, which is often associated with excess fat storage, especially around the waist. If you have unexplained weight gain, irregular periods, acne, trouble getting pregnant, or excess facial and body hair, PCOS may be the reason. Your OBGYN can test you for this.
5. You may have a sluggish or underactive thyroid.
Your thyroid gland makes hormones that regulate the way your body uses energy. An underactive thyroid (hypothyroidism) disrupts your metabolism, as well as many other aspects of your health. This typically affects older women, but is not unheard of in young women. Besides weight gain or an inability to lose weight, you may notice fatigue, hair loss, dry skin, joint pain and muscle weakness, heavy periods, increased sensitivity to cold, even depression. Many people with low-grade hypothyroidism just feel "off," with no obvious signs of being truly sick. Your doctor can easily screen you for this.
6. You may have food intolerances.
Most people know if they're allergic to certain foods like nuts or shellfish, but many aren't aware of food intolerances. While a true food allergy results when your immune system mistakenly identifies a food as harmful and mounts an immediate response, food intolerances can have a variety of causes, including lack of a certain digestive enzyme (as with lactose intolerance) or sensitivity to food additives, and tend to manifest over time, says Dr. Elizabeth W. Boham, M.D., R.D., a family practitioner at The UltraWellness Center in Lenox, Massachusetts. Eating a "trouble food" -- the most common being dairy, gluten, eggs, soy, corn and nuts -- can lead to bloating and water-weight gain, among other symptoms. Experts estimate that food intolerances affect as many as 1 in 10 people. If you are having bloating, cramping, diarrhea, gas, constipation, or even seemingly unrelated symptoms like eczema, headaches, muscle and joint pain, this could be the culprit. An internist or gastroenterologist can help you diagnose the problem, but you can begin to figure it out for yourself through an elimination diet.
Remember, at the end of the day your weight on the scale is just a number. It doesn't define you as a person; it's not a reflection of how disciplined or "good" you are. It fluctuates from day to day, hour to hour, and it's nothing to get all worked up about. That being said, keeping your weight in check once a week or even once a month to make sure there aren't any dramatic changes (which could indicate a health issue) is a good idea. Just try not to let that number hurt your feelings. You are not a number! :)
1. You aren't getting enough sleep.
This is a big one. “It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD, author of Beauty Sleepand the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz. The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.” More ghrelin plus less leptin equals weight gain.
2. You are retaining water.
This is a really common issue, especially among women. Ironically, not drinking enough water is the main culprit as to you may be retaining water. Eating a diet really high in sodium will also help you retain water. While the human body can store energy as glycogen, fat, and tissue, it cannot "store" water - the body uses its own water but expects us to provide a continuous supply of fresh new water regularly to function. Water is critical in moving nutrients into and out of a cell, an action known as the "ion pump". When you take in the improper balance of sodium and potassium or do not drink adequate water, your body will increase a hormone and try to "retain" water by keeping your kidneys from filtering it. Additionally certain medications will make you retain water, including advil! Monthly hormonal fluctuations also unfortunately add to the problem. When you are feeling bloated, try to replace all your drinks with water.
3. Your muscles are gaining strength.
Be happy about this! As you gain strength in your muscles, you may put on weight, but the good news is your body fat percentage is going down. Contrary to popular belief, muscle doesn't actually weigh more than fat. Remember that old riddle, "what weighs more: a pound of feathers or a pound of bricks?" A pound is a pound. Muscle and fat differ in density--in other words--if you compare 5 pounds of fat and 5 pounds of muscle, the muscle takes up less space. So your body may end up weighing more, but you will take up less space (ie you will be a smaller person! have a smaller jean size! yay!)
4. Your hormones might be out of whack.
As many as 1 in 10 women of childbearing age have polycystic ovary syndrome (PCOS), a condition in which a woman's ovaries produce an excess of male hormones. In addition to causing ovulation problems and infertility, PCOS may go hand-in-hand with insulin resistance, a glitch in the way your body processes blood sugar, which is often associated with excess fat storage, especially around the waist. If you have unexplained weight gain, irregular periods, acne, trouble getting pregnant, or excess facial and body hair, PCOS may be the reason. Your OBGYN can test you for this.
5. You may have a sluggish or underactive thyroid.
Your thyroid gland makes hormones that regulate the way your body uses energy. An underactive thyroid (hypothyroidism) disrupts your metabolism, as well as many other aspects of your health. This typically affects older women, but is not unheard of in young women. Besides weight gain or an inability to lose weight, you may notice fatigue, hair loss, dry skin, joint pain and muscle weakness, heavy periods, increased sensitivity to cold, even depression. Many people with low-grade hypothyroidism just feel "off," with no obvious signs of being truly sick. Your doctor can easily screen you for this.
6. You may have food intolerances.
Most people know if they're allergic to certain foods like nuts or shellfish, but many aren't aware of food intolerances. While a true food allergy results when your immune system mistakenly identifies a food as harmful and mounts an immediate response, food intolerances can have a variety of causes, including lack of a certain digestive enzyme (as with lactose intolerance) or sensitivity to food additives, and tend to manifest over time, says Dr. Elizabeth W. Boham, M.D., R.D., a family practitioner at The UltraWellness Center in Lenox, Massachusetts. Eating a "trouble food" -- the most common being dairy, gluten, eggs, soy, corn and nuts -- can lead to bloating and water-weight gain, among other symptoms. Experts estimate that food intolerances affect as many as 1 in 10 people. If you are having bloating, cramping, diarrhea, gas, constipation, or even seemingly unrelated symptoms like eczema, headaches, muscle and joint pain, this could be the culprit. An internist or gastroenterologist can help you diagnose the problem, but you can begin to figure it out for yourself through an elimination diet.
Remember, at the end of the day your weight on the scale is just a number. It doesn't define you as a person; it's not a reflection of how disciplined or "good" you are. It fluctuates from day to day, hour to hour, and it's nothing to get all worked up about. That being said, keeping your weight in check once a week or even once a month to make sure there aren't any dramatic changes (which could indicate a health issue) is a good idea. Just try not to let that number hurt your feelings. You are not a number! :)
Monday, November 14, 2011
Salad Doesn't Necessarily = Healthy
You go to a restaurant and order a salad because that's the healthiest option, right? Not necessarily. The following is a list of calorie counts for some of the salads at popular restaurants. The numbers will blow your mind! (Remember, a typical healthy diet for a female should be somewhere between 1500-2000 calories a day, or more for athletes).
Applebees
Bruschetta Chicken Salad: 1110
Grilled Shrimp N Spinach: 1010
Oriental Grilled Chicken Salad: 1290
Santa Fe Chicken Salad: 1240
Apple Walnut Chicken Salad: 1030
Pecan Crusted Chicken Salad: 1350
Chilis
Boneless Buffalo Chicken Salad: 990
Quesadilla Explosion Salad: 1300
Cobb Salad: 710
TGIFridays
Caribbean Passion Tossed Salad: 840
Pecan Crusted Chicken Salad: 1100
Chipotle Yucatan Chicken Salad: 850
Olive Garden
Grilled Chicken Caesar Salad: 850
With many of these salads having a "grilled chicken" base, why is the calorie count so high? Dressing and other toppings. If you find yourself at one of these restaurants try ordering the salad with dressing on the side (or replacing it with olive oil and vinegar), and asking for no croutons/crispy noodles/wontons/etc. Get your salad down to meat and veggies and you should be ok. It's unbelievable how much saturated fat, calories, and sodium dressing and a few toppings can add.
Applebees
Bruschetta Chicken Salad: 1110
Grilled Shrimp N Spinach: 1010
Oriental Grilled Chicken Salad: 1290
Santa Fe Chicken Salad: 1240
Apple Walnut Chicken Salad: 1030
Pecan Crusted Chicken Salad: 1350
Chilis
Boneless Buffalo Chicken Salad: 990
Quesadilla Explosion Salad: 1300
Cobb Salad: 710
TGIFridays
Caribbean Passion Tossed Salad: 840
Pecan Crusted Chicken Salad: 1100
Chipotle Yucatan Chicken Salad: 850
Olive Garden
Grilled Chicken Caesar Salad: 850
With many of these salads having a "grilled chicken" base, why is the calorie count so high? Dressing and other toppings. If you find yourself at one of these restaurants try ordering the salad with dressing on the side (or replacing it with olive oil and vinegar), and asking for no croutons/crispy noodles/wontons/etc. Get your salad down to meat and veggies and you should be ok. It's unbelievable how much saturated fat, calories, and sodium dressing and a few toppings can add.
Sunday, November 13, 2011
Fat Fighting Foods
We all know that we need to eat in order to lose weight. But did you know that there are specific foods that actually fight body fat? Here is a list of foods you can eat in the war against the bulge!
Grapefruit - Not only is grapefruit relatively low in calories, high in fiber, and has a low glycemic index rate, but it actually can help stabilize your blood sugar levels. Grapefruit helps keep insulin levels under control, providing enough glucose for the cells to operate correctly, but not so much that the excess is stored as fat.
Flaxseed - These seeds attract oil-soluble toxins that become lodged in the fatty tissues of the body. Once attracted, they help to escort fat-soluble toxins out.
Garlic and Onion - This dynamic duo of foods contains phytochemicals that break down fatty deposits in the body, while also breaking down cholesterol; killing viruses, bacteria, and fungi; and protecting against heart disease.
Cruciferous Vegetables and Leafy Greens - Since hormones play a major role in weight loss (especially those last pesky 5-10 pounds of belly fat!) foods high in two compounds—indole-3-carbinol and Calcium D-glucarate—may help optimize estrogen levels, which can help fight fat. They are also low in calories and high in fiber which keeps things moving :)
Almonds - Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
Beans/Legumes - Legumes are the best source of fiber of any foods. They help to stabilize blood sugar while keeping you regular.
SPICES THAT FIGHT FAT TOO!!
Cinnamon - Researchers at the USDA showed that a quarter to one teaspoon of cinnamon with food helps metabolize sugar up to twenty times better than food not eaten with cinnamon.
Cayenne - This hot spice lessens the risk of excess insulin in the body by speeding metabolism and lowering blood glucose (sugar) levels, before the excess insulin can result in fat stores.
Turmeric - The popular spice used primarily in Indian cooking is one of the highest known sources of beta carotene, the antioxidant that helps protect the liver from free radical damage. Turmeric also helps strengthen your liver while helping your body metabolize fats by decreasing the fat storage rate in liver cells.
*This is just a partial list. High protein, low fat foods such as lean meats, fish, and egg whites are also very beneficial. Eat as many veggies as you can! Replace dessert with fruit and nuts. You get the idea...happy eating :)
Grapefruit - Not only is grapefruit relatively low in calories, high in fiber, and has a low glycemic index rate, but it actually can help stabilize your blood sugar levels. Grapefruit helps keep insulin levels under control, providing enough glucose for the cells to operate correctly, but not so much that the excess is stored as fat.
Flaxseed - These seeds attract oil-soluble toxins that become lodged in the fatty tissues of the body. Once attracted, they help to escort fat-soluble toxins out.
Garlic and Onion - This dynamic duo of foods contains phytochemicals that break down fatty deposits in the body, while also breaking down cholesterol; killing viruses, bacteria, and fungi; and protecting against heart disease.
Cruciferous Vegetables and Leafy Greens - Since hormones play a major role in weight loss (especially those last pesky 5-10 pounds of belly fat!) foods high in two compounds—indole-3-carbinol and Calcium D-glucarate—may help optimize estrogen levels, which can help fight fat. They are also low in calories and high in fiber which keeps things moving :)
Almonds - Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
Beans/Legumes - Legumes are the best source of fiber of any foods. They help to stabilize blood sugar while keeping you regular.
SPICES THAT FIGHT FAT TOO!!
Cinnamon - Researchers at the USDA showed that a quarter to one teaspoon of cinnamon with food helps metabolize sugar up to twenty times better than food not eaten with cinnamon.
Cayenne - This hot spice lessens the risk of excess insulin in the body by speeding metabolism and lowering blood glucose (sugar) levels, before the excess insulin can result in fat stores.
Turmeric - The popular spice used primarily in Indian cooking is one of the highest known sources of beta carotene, the antioxidant that helps protect the liver from free radical damage. Turmeric also helps strengthen your liver while helping your body metabolize fats by decreasing the fat storage rate in liver cells.
*This is just a partial list. High protein, low fat foods such as lean meats, fish, and egg whites are also very beneficial. Eat as many veggies as you can! Replace dessert with fruit and nuts. You get the idea...happy eating :)
Friday, November 11, 2011
Again, You Will NOT Bulk Up By Lifting Weights! Here's Why....
Yes, I know I already made a post about why women won't bulk up from lifting weights and training hard. Yet time and time again when people ask me about CrossFit or strength training in general, I inevitably hear: "But I put muscle on really easily. I don't want to get bulky." Ladies, I promise you, you WILL NOT look like those female body builders by adding weight to your strength routine. If you don't believe me, here are a selection of reasons why you won't get bulky from a certified strength and conditioning specialist who has been the strength coach for all VCU athletes for nearly a decade.
Check out the entire article here. And one last bit of proof....this past month I added 35 pounds to my 1 rep max deadlift (155#...woohoo!) and I lost a quarter inch around my upper arms and three quarters of an inch around my thighs. So clearly adding super heavy weights does not turn one into the hulk. Now go lift some weights! :)
- Women do not have nearly as much testosterone as men.In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men.
- The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines.These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men.
- For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass.
- Muscle bulk comes from a high volume of work.
- Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles. And, according to Zatsiorsky and Kreamer, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.
- Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way.
- What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain.
- Bulking up is calorie dependent. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough. If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat.
Check out the entire article here. And one last bit of proof....this past month I added 35 pounds to my 1 rep max deadlift (155#...woohoo!) and I lost a quarter inch around my upper arms and three quarters of an inch around my thighs. So clearly adding super heavy weights does not turn one into the hulk. Now go lift some weights! :)
Wednesday, November 9, 2011
Core Supersets
A "superset" is when you perform exercises back to back with no rest in between. Especially effective are supersets that target opposing muscle groups such as quads and hamstrings or biceps and triceps. Today we are going to discuss why performing abdominal/back extensor supersets are really efficient and helpful for strengthening your core. Most muscles in your body work in pairs, and the abdominals and lower back muscles are no exception. In fact, your deepest core muscle, the transverse abdominis is like a corset, wrapping from back to front. This muscle is the main stabilizer in your core and is often ignored by people trying to attain that ripped 6 pack look. Your 6 pack is also known as the rectus abdominis and runs vertically down the front of your belly, lying on top of the transverse abdominis. Many people make the mistake of working only this muscle, ignoring the deeper core muscles (transverse, inner obliques) and more importantly the back extensor muscles. If you have lower back pain, this could definitely be a reason why. You need to be working the muscles in your body in a balanced fashion, otherwise you may be at risk for injury and/or pain. That being said, here are some samples of exercises you can do for your back. Incorporate these exercises with your regular abdominal exercises in supersets and you will be on your way to a strong, solid core!
1. "Swan"(Pilates)/"Cobra"(Yoga)
Begin by lying on the mat face down (prone). Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. Ideally your legs should stay glued together, but if it causes pain or serious discomfort, you can separate them a little. Engage your abdominal muscles, lifting your belly button up away from the mat. Keep your abs lifted up throughout the whole exercise. Inhale: Lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc the upper body. Your elbows are close to the body, your head should stay in line with the spine, and your hips stay on the mat. Exhale: Keep your abdominals lifted as you release the arc, lengthening your spine as your torso returns to the mat in a sequential way: low-belly, mid-belly, low-ribs, etc. Repeat 3-5x.2. Stability Ball Hyperextension
Position your lower abdomen on a stability ball so that the weight of your pelvis is supported and your legs are extended behind you, toes curled underneath so you are on the balls of your feet. Interlace your hands behind your head, keeping your elbows wide and drape your torso over the ball. Inhale and begin to raise your chest off the ball as you extend your hips into the ball. You will feel you back and glutes start to engage as you raise up. Slowly return to your starting position and repeat 10-12x.3. Incline Back Bridge
Begin lying face up (supine) on the mat with your legs extended. Place your palms on the mat on either side of your ribcage and straighten your arms to lift your body off the mat. You will be in a reverse plank position, and hold this position as long as you can! Aim for somewhere between 20-60 seconds. Keep your head in a neutral position by gazing up at the ceiling. If you want to add on to this and make it more challenging you can lift and lower your legs, one at a time, but be careful to keep your hips square.4. Deadlift
Begin by standing with your feet a little wider than hip's width apart, toes fanning slightly out. Hinge forward from your hips, bending your knees slightly and keeping your abdominals pulled in. Reaching your arms down, grab either a pair of dumbells or a barbell and reverse the motion back upward. Repeat, and drop the weight back down. Do about 5-10 sets, depending on how heavy your weight is.5. "Swimming"(Pilates)
Begin by lying face down on the mat with your legs extended behind you, slightly separated. Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead. Pull your abs in so that you lift your bellybutton up away from the floor. Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine. Keep your gaze down so that you don't strain your neck. Continue to reach your arms and legs out very long from your center as you alternate right arm/left leg, then left arm/right leg, pumping them up and down in small pulses. Coordinate your breath with the movement so that you are breathing in for a count of 5 kicks and reaches, and out for a count of 5.
Monday, November 7, 2011
Artichoke Addict
Lately I have been on somewhat of an artichoke heart kick. Actually, that's a lie. I've been obsessed with artichoke hearts...I've been eating them every day. Artichokes are low in calories, loaded with fiber, vitamin C, vitamin K, folate, iron, magnesium, phosphorous, potassium, copper, and manganese just to name a few ;) They are delicious and I have created a delicious, healthy, EASY recipe for roasted artichokes with baked chicken.
Artichokes:
~1 can of artichoke hearts (make sure you get the kind in water, not in the oily nasty stuff!)
~Rinse artichoke hearts in can a few times to get rid of any bitter taste. Break them apart with your hands if they are really soft or just use a knife to dice them if they are still kind of tough. Place in a bowl.
~Add 1 tsp. of extra virgin olive oil, squirt of honey, pinch of salt, black pepper to taste.
~Place artichoke hearts in a meatloaf pan and pop in toaster oven at 375 for about an hour, stirring occasionally.
Chicken:
~Marinate chicken breast in olive oil and lemon juice
~Sprinkle salt and pepper on both sides of chicken
~Bake in toaster oven at 375 for about 30 minutes (you can just put the chicken in when the artichokes are about halfway done if you have room!)
Sunday, November 6, 2011
The Dangers of Diet Pills
Heart disease. Constipation. High blood pressure. Cardiac arrest. Insomnia. Arrhythmia. Oh, and my personal favorite--anal leakage. Haven't you always dreamed about having all of these issues? Well these are just a few side effects of many popular diet pills on the market today. Everyone wants a quick fix--a shortcut to having the body of their dreams. "Shed 30 pounds in 30 days...no diet or exercise required!" Sounds too good to be true? Because it is. All diet pills--prescription, over the counter, and herbal are dangerous and in my humble opinion, stupid. Losing weight is hard work and there is no replacement for hard work. Let me repeat. There is no replacement for hard work. There is no magic pill, diet, or cleanse that will cut your body fat that dramatically in a month. Losing weight (and I'm talking body fat not water and muscle via starvation) takes time, perseverance, and sweat. It's simple math...you need to expend more energy than you consume, but you still need to consume an adequate amount of energy (calories) in order for your body to function properly. I think it's a shame that there are celebrity endorsed diet pills like Quicktrim. A lot of young women (unfortunately) look up to celebrities like Kim Kardashian and I personally find it extremely irresponsible that she would use her fame to make a few bucks to advertise a pill that can lead to irregular heartbeat, dizziness, insomnia, liver and kidney damage (just to name a few). "Natural" diet pills are often unregulated by the FDA and can be just as dangerous. If you want to lose weight, please just do it the old fashioned way. Clean up your diet and go to the gym. Remember, if something sounds too good to be true, it probably is.
Saturday, November 5, 2011
Wrist Pain
Downward dog got you down in the dumps because of wrist pain? Don't abandon your yoga or pilates classes because of wrist pain...it WILL get better! When I first began practicing yoga regularly my wrists hurt so badly I thought there were stress fractures. I almost stopped going because I couldn't take the wrist pain anymore, but I decided to have a chat with my friend who was a yoga instructor about why this was happening. First of all, your wrists need time to develop strength to support your body weight in such a flexed position. Simply going to class and stretching your wrists afterward will aid in this. Another thing I was doing wrong which I see ALL THE TIME is that people just dump into their wrists in down dog, table top position, etc. You really need to actively pull up through your core and push your shoulder blades down your back. I also find it helpful to spread my fingers wide and pretend like I'm a cat, pushing through the pads of my fingers instead of letting the weight rock back into the heels of my palms. If wrist pain is still an issue, try rolling up the front of your mat a few times, placing the heels of your palms on the edge of the roll and the pads of your fingers on the floor and imagine pushing through the pads of your fingers. This will take your wrists out of severe flexion and allow you to work through the poses more comfortably until you build strength and flexibility in your wrists. If this trick still doesn't help, there are a few products you can buy to help alleviate your wrist pain.
Wrist Assured Gloves: Ergonomically designed, therapeutic gloves. $29-$65
Power Paw Wrist Support: Heavy duty wrist gloves for maximum support. $69.95
Tiger Paw Wrist Support: Similar to Power Paw. $49.95
Yoga Stick-E Wrist Saver: Orthopedist recommended; most inexpensive option. $14.95
You can also always use a foam wedge. These are kind of a pain in the rear to drag to your studio along with your mat, towel, water, etc. Some studios have these available for you to use but you might just have to ask! If you are interested in this option, you can buy them on amazon for a great price. Remember to always stretch your wrists after class! Taking Padahastasana or "gorilla pose" is a great way--wrap your hands underneath your feet in a standing forward fold (you can bend your knees if you don't have the flexibility in your hamstrings!) and wiggle your toes against the inside of your wrist for a little massage. Another great way to get the synovial fluid moving after class is by interlacing your fingers in front of you (palms facing in) and swirling your wrists around in a figure 8 motion.
Wrist Assured Gloves: Ergonomically designed, therapeutic gloves. $29-$65
Power Paw Wrist Support: Heavy duty wrist gloves for maximum support. $69.95
Tiger Paw Wrist Support: Similar to Power Paw. $49.95
Yoga Stick-E Wrist Saver: Orthopedist recommended; most inexpensive option. $14.95
You can also always use a foam wedge. These are kind of a pain in the rear to drag to your studio along with your mat, towel, water, etc. Some studios have these available for you to use but you might just have to ask! If you are interested in this option, you can buy them on amazon for a great price. Remember to always stretch your wrists after class! Taking Padahastasana or "gorilla pose" is a great way--wrap your hands underneath your feet in a standing forward fold (you can bend your knees if you don't have the flexibility in your hamstrings!) and wiggle your toes against the inside of your wrist for a little massage. Another great way to get the synovial fluid moving after class is by interlacing your fingers in front of you (palms facing in) and swirling your wrists around in a figure 8 motion.
Friday, November 4, 2011
Buffalo Burger with Mushroom Pate, Sauteed Veggies and White Beans
It never ceases to amaze me how if you just practice something you will improve. Such as with my cooking skills! This dinner I created last night was so delicious, so healthy, and so simple! My three favorite things :) I don't have a complete nutritional breakdown but this dinner is loaded with protein, fiber, iron, omega 3, and all sorts of vitamins and minerals. Yum!
Burger:
1/3 lb. ground buffalo/bison
1/4 c. chopped vidalia onion + portabella mushroom
extra virgin olive oil
*Shape meat into patty and pan fry until thoroughly cooked. In the same pan (wait a few minutes because the meat takes longer to cook) saute onion and mushroom.
Mushroom Pate:
Ok, confession. I don't have the proportions for this because I was like a mad scientist just dumping different ingredients in the food processor. This is a list of ingredients I used, but I have no idea how much I used of each! Just play around with it and food process it until the consistency is that of hummus. (Walnuts, onion, olive oil, mushrooms, white wine, garlic, sea salt, black pepper, tamari, basil).
*Spread the pate over the cooked burger and top with the sauteed onion and mushroom.
Sauteed Spinach w. White Beans and Walnuts:
1 c. fresh spinach
1/3 c. white (cannellini) beans
handful of chopped walnuts
chopped garlic
extra virgin olive oil
*Heat up the pan with the garlic in it for about a minute. Saute spinach and beans for a few minutes until the spinach is done. Top with chopped walnuts.
~~Helpful Hints~~
*We all know extra virgin olive oil has many health benefits, however oil is also very calorie dense. If you are watching your weight, use this really simple trick I learned from my mom. Pour the olive oil in the pan and then use a paper towel to spread it around the entire pan which also soaks up some of the excess oil. It's also just a great way to spread the oil around evenly.
*Because buffalo is so lean it will cook much faster than ground beef. Once the buffalo meat overcooks it starts to fall apart and taste a little gamey.
*I season the meat with a pinch of garlic salt or sea salt, black pepper, onion powder, and parsley. Sometimes if I'm feeling spicy I add a dash of cayenne pepper. Whatever seasoning you use, make sure you use a little bit of salt to enhance the flavor.
Thursday, November 3, 2011
Hot Yoga and Sickness
It's that time of year again! It seems everyone around me is getting sick, including my husband. One of the joys of married life is that when your partner gets sick, you know it's headed your way in about T-24 hours. At the first signs of his sickness I start drinking Emergen-C, taking Zicam, and getting my tush into hot yoga. Contrary to popular belief, the vitamin C and zinc don't really prevent you from getting sick but they most certainly cut down on the duration of your sickness. I don't condone going to any exercise class when you are actually sick--it's not good for you, and it's just plain rude! One of my pet peeves is when the person 5 inches from me at yoga is hacking, wheezing, sneezing, and inevitably breathing and sweating in my zone. Grody! I do believe, however, that a regular exercise routine, whatever it is, helps prevent illness. There is something about yoga though, and in particular hot yoga, that really aids in detoxifying the body. Hot yoga classes are typically classes in a studio that are heated from about 85-105 degrees with about 40-60% humidity. Interestingly enough, raising your core body temperature stimulates a fever-like environment in your body which jumpstarts white blood cell production, fighting and preventing viruses and bacteria. Your body also produces something called interferon, which raises the production of antibodies. Additionally hot yoga aids in alleviating anxiety and stress in your body through pranayama (breath) and other relaxation techniques. Stress contributes to a weakened immune system, therefore the less tension you hold in your body, the healthier you will be physically (mentally and emotionally as well). So get yourself into a hot yoga studio during these chilly months...you won't regret it! Namaste :)
*Photo credit Peter Stevenson
Tuesday, November 1, 2011
Commitment Vs. Intention
I normally like to come up with my own original entries for this blog but this is just too good not to share. My trainers are Hoosier CrossFit inspired us with this quote, originally from CrossFit LA.
"How solid are your commitments? Do you keep them no matter what? And what if you miss a commitment… was it really a commitment to begin with, or just an intention? Have you thought about the difference?
"How solid are your commitments? Do you keep them no matter what? And what if you miss a commitment… was it really a commitment to begin with, or just an intention? Have you thought about the difference?
Intention – to have in mind as something to be done or brought about.
Commitment – an obligation, promise, etc that restricts one’s freedom of action; a pledge or promise; obligation.
Do you see what’s missing from intention that makes it different from a commitment? As long as it’s still in your mind, as with intention, there’s no skin in the game; still a chance to change course, alter plans, not show up, change your mind. A commitment? Check the definition – it necessarily contains a restriction in one’s freedom of action – when you’re committed to something it means something else can NOT happen. Period. End of story.
Think about things coming up in your schedule this week – are you committed? Meetings, phone calls, your workout, a flight across country, foods in your diet. Which ones are actually commitments and which are merely intentions? It will be easy to tell at week’s end… the commitments actually happened… the intentions might have, but then again, might not. Think about this and it’s impact – which events do others in your life think are your commitments when you know they are just intentions?"
Seriously, how awesome is this? Think about this next time you make a commitment. Is it a real commitment? Are you going to just let it slip through the cracks or are you going to follow through? Following through on your commitments will instill a sense of pride in yourself and boost your self confidence. So, as Nike says...."JUST DO IT".
The Paleo Diet
I have just completed a 31 day challenge where I strictly follow the Paleo diet--no cheats! Not even one little bite! (Except for the time I didn't realize peas were a legume...whoops!) Growing up as a ballet dancer I learned about food and nutrition very early on, so I feel like I had a lot of practice with healthy eating (and not so healthy...hello, college!). I can't even tell you how much I learned in one month...I am so glad that I did this! I have a lot of opinions, so this might be a long-winded blog post, but bear with me. I'll break it down into a couple sections for you:
Things I Learned:
-Eat MORE at each meal. I ate massive meals--we're talking 1/2-1 lb of meat in one sitting. Half a pound of vegetables. Nearly every morning I started my day out with 4 egg whites, 3 medium sized pancakes (see my post on 5 minute pancakes for recipe), a whole grapefruit and black coffee. Often dinner would be a half pound burger with about a pound of vegetables. We're talking big meals. These lean meat, vegetable heavy meals will keep your body energized and satisfied and since there is no sugar, you won't feel a crash later leaving you wanting more food.
-There's something about this diet that has helped my asthma like nothing I've ever tried before. I used to use my rescue inhaler about 5-6 times a week, and I think I've used it about 3-4 times this whole month. I need to do some further investigating as to why this is, but it's no mistake. My asthma greatly improved.
-My sugar and carb cravings were GONE day 1. When you completely eradicate sugar from your diet (except for fructose from fruit), your body doesn't miss a thing. This was one of the biggest surprises for me because I used to gobble chocolate, cereal, you name it. I would get these mental cravings (girls, you know what I'm talking about) and I couldn't stop thinking about that food until I ate it. All physical and mental cravings for carbs and sugar were totally, completely gone after DAY ONE. Crazy, huh?
-All those little things you think you NEED...cream in your coffee or some sweetener, a piece of bread with your soup, butter on your vegetables...whatever it is...just try not to have it. You really don't need it, I promise. You'll start to realize how delicious food tastes without butter, sugar, and salt all over it.
My Opinion on Paleo
I think a lot of what this diet is about is great. Eliminating added sugar, anything artificial or processed...wonderful. Promoting eating as many vegetables as you can...awesome. Lean meats? Great. I can say first hand that I feel amazing--I sleep better, I'm more energized, my cravings are gone, my digestion issues are gone, my asthma is improved, my skin is clearer, and I'm never bloated. There's just one lingering issue in my mind. I think the whole concept of "eating like a caveman" is kind of idiotic. It's really too bad this diet isn't called "Dr. Cordain's Natural Diet" or something along those lines. Anthropologists have proved that Paleolithic humans were in fact making crude flour from grains, and that most hunter-gatherer diets were mainly vegetarian. I'm also pretty sure there was some cannibalism going on with these peeps. Also, how much coconut oil do you think the cavemen were really jamming on? I think the whole "eat like a caveman" aspect is what puts the Paleo diet in the fad category, which is unfortunate because there are so many great things about it. I have said it before and I'll say it again, I'm never going to follow anything that completely wipes out food groups. It's great to try for a month, and if you are the type of person that needs to follow it religiously 24-7 to feel your best, go for it. I personally think that there are those occasions in life where you just want drink a damn beer and you should. You should never deprive yourself of anything. I'll quote Bethenny Frankel again--"You can have it all, you just can't have it all at once." The key to anything and everything in life is moderation.
My Plan For the Future
Personally I plan on taking what I have learned this past month and incorporating it in my life in a way that works for me. I'm going to stay lactose free because I'm pretty sure that's the root of my tummy troubles. I also plan on avoiding processed and artificial foods at all costs. I am going to limit my grains and when I do eat bread it's going to be in small quantities and always be whole wheat. Beans and ancient grains such as quinoa and amaranth will be coming back into my diet today. I'll be more vigilant about reading labels and avoiding as much added sugar and salt as possible. At the end of the day, I think in order to be happy and healthy you need to listen to your own body and do what's best for you. We are all different and I don't think there is any cookie-cutter diet that works for everyone.
Things I Learned:
-Eat MORE at each meal. I ate massive meals--we're talking 1/2-1 lb of meat in one sitting. Half a pound of vegetables. Nearly every morning I started my day out with 4 egg whites, 3 medium sized pancakes (see my post on 5 minute pancakes for recipe), a whole grapefruit and black coffee. Often dinner would be a half pound burger with about a pound of vegetables. We're talking big meals. These lean meat, vegetable heavy meals will keep your body energized and satisfied and since there is no sugar, you won't feel a crash later leaving you wanting more food.
-There's something about this diet that has helped my asthma like nothing I've ever tried before. I used to use my rescue inhaler about 5-6 times a week, and I think I've used it about 3-4 times this whole month. I need to do some further investigating as to why this is, but it's no mistake. My asthma greatly improved.
-My sugar and carb cravings were GONE day 1. When you completely eradicate sugar from your diet (except for fructose from fruit), your body doesn't miss a thing. This was one of the biggest surprises for me because I used to gobble chocolate, cereal, you name it. I would get these mental cravings (girls, you know what I'm talking about) and I couldn't stop thinking about that food until I ate it. All physical and mental cravings for carbs and sugar were totally, completely gone after DAY ONE. Crazy, huh?
-All those little things you think you NEED...cream in your coffee or some sweetener, a piece of bread with your soup, butter on your vegetables...whatever it is...just try not to have it. You really don't need it, I promise. You'll start to realize how delicious food tastes without butter, sugar, and salt all over it.
My Opinion on Paleo
I think a lot of what this diet is about is great. Eliminating added sugar, anything artificial or processed...wonderful. Promoting eating as many vegetables as you can...awesome. Lean meats? Great. I can say first hand that I feel amazing--I sleep better, I'm more energized, my cravings are gone, my digestion issues are gone, my asthma is improved, my skin is clearer, and I'm never bloated. There's just one lingering issue in my mind. I think the whole concept of "eating like a caveman" is kind of idiotic. It's really too bad this diet isn't called "Dr. Cordain's Natural Diet" or something along those lines. Anthropologists have proved that Paleolithic humans were in fact making crude flour from grains, and that most hunter-gatherer diets were mainly vegetarian. I'm also pretty sure there was some cannibalism going on with these peeps. Also, how much coconut oil do you think the cavemen were really jamming on? I think the whole "eat like a caveman" aspect is what puts the Paleo diet in the fad category, which is unfortunate because there are so many great things about it. I have said it before and I'll say it again, I'm never going to follow anything that completely wipes out food groups. It's great to try for a month, and if you are the type of person that needs to follow it religiously 24-7 to feel your best, go for it. I personally think that there are those occasions in life where you just want drink a damn beer and you should. You should never deprive yourself of anything. I'll quote Bethenny Frankel again--"You can have it all, you just can't have it all at once." The key to anything and everything in life is moderation.
My Plan For the Future
Personally I plan on taking what I have learned this past month and incorporating it in my life in a way that works for me. I'm going to stay lactose free because I'm pretty sure that's the root of my tummy troubles. I also plan on avoiding processed and artificial foods at all costs. I am going to limit my grains and when I do eat bread it's going to be in small quantities and always be whole wheat. Beans and ancient grains such as quinoa and amaranth will be coming back into my diet today. I'll be more vigilant about reading labels and avoiding as much added sugar and salt as possible. At the end of the day, I think in order to be happy and healthy you need to listen to your own body and do what's best for you. We are all different and I don't think there is any cookie-cutter diet that works for everyone.
Wednesday, October 26, 2011
Happy Halloween!
I know I'm a few days early, but I'll be traveling during Halloween this year and I wanted to make sure I posted some healthy, delicious recipes and alternatives to all that sugar laden candy. No candy for me this year--I'm still on my Paleo challenge through the end of the month! For the rest of you, there are definitely some candy options that are healthier than others.
6 mini tootsie rolls - 140 cals. 1 mini 3 musketeer bar - 24 cals. 1 dum dum lollipop - 20 cals. Funsize Lemonheads - 50 cals. York Peppermint Patty - 140 cals. Handful of candy corn (about 10 pieces) - 64 cals.
*this recipe is from one of my awesome CrossFit trainers, Jenna Innis. These are so delicious! Check out her blog at hcfchallenge.wordpress.com*
Ingredients:
*this recipe is from one of my favorite paleo websites Jen's Gone Paleo*
Apples:
Four Gala or Granny Smith Apples, peeled and small diced (1/4"x1")
1 T. Arrowroot Powder
1 tsp. Ground Cinnamon
1/2 tsp. Ground Nutmeg (I always buy whole nutmeg and grate, when needed)
1/4 tsp. Ground Ginger
1/4 tsp. Cayenne Pepper
Dash of Sea Salt
Crisp Topping:
2 T. Coconut Oil, melted
1/2 C. Almond Flour (I used the raw almond meal...no need to use blanched here)
1/4 C. Ground Flax Seed
Handful of Walnut, ground
1/4 C. SlicedAlmonds
1/4 C. Dried, Shredded, Unsweetened Coconut
1 T. Pure Maple Syrup
1 tsp. Ground Cinnamon
Dash of Sea Salt
Mix all ingredients together.
Heather's Pumpkin Goodness Bars
*I saved the best for last for this one. My friend and fellow crossfitter, Heather Ross came up with these and they are AH-MAYYYY-ZING. Please check out her blog for more super yummy paleo recipes at 321paleo.blogspot.com*
Ingredients:
6 mini tootsie rolls - 140 cals. 1 mini 3 musketeer bar - 24 cals. 1 dum dum lollipop - 20 cals. Funsize Lemonheads - 50 cals. York Peppermint Patty - 140 cals. Handful of candy corn (about 10 pieces) - 64 cals.
And now for some yummy recipes!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Paleo Almond Joy~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
*this recipe is from one of my awesome CrossFit trainers, Jenna Innis. These are so delicious! Check out her blog at hcfchallenge.wordpress.com*
Ingredients:
- 1 1/2 c 70% (or higher) dark chocolate
- 1/2 c coconut oil
- 1 T sugar
- 1/4 c finely shredded, unsweetened coconut (also called dessicated)
- 1 t coconut extract
- 25 almonds, toasted
Place the chocolate in a bowl in the microwave for 30 second increments, stirring between each time. It should only take 2 cycles to get the chocolate melted.
Line a mini-cupcake pan with paper liners. Using a spoon, drop about 1 tablespoon worth of chocolate on the bottom of the liner and swirl it around with the spoon, making sure the chocolate gets on the sides of the liner! Place in the fridge to harden, about 5 minutes.
In the bowl of an electric mixer, add the coconut oil, sugar, dessicated coconut and coconut extract. Mix until smooth, about 2 minutes. Using a clean spoon, drop about 1 tablespoon worth of the mixture into the center of the hardened chocolate. Place in the fridge to harden, about 10 minutes.
Top each candy with the rest of the chocolate. Use your finger to smooth it, if ya gotta! Top with a cooled, toasted almond and stick the pan in the fridge to harden.
*this recipe is from one of my favorite paleo websites Jen's Gone Paleo*
Apples:
Four Gala or Granny Smith Apples, peeled and small diced (1/4"x1")
1 T. Arrowroot Powder
1 tsp. Ground Cinnamon
1/2 tsp. Ground Nutmeg (I always buy whole nutmeg and grate, when needed)
1/4 tsp. Ground Ginger
1/4 tsp. Cayenne Pepper
Dash of Sea Salt
Crisp Topping:
2 T. Coconut Oil, melted
1/2 C. Almond Flour (I used the raw almond meal...no need to use blanched here)
1/4 C. Ground Flax Seed
Handful of Walnut, ground
1/4 C. SlicedAlmonds
1/4 C. Dried, Shredded, Unsweetened Coconut
1 T. Pure Maple Syrup
1 tsp. Ground Cinnamon
Dash of Sea Salt
Mix all ingredients together.
- Preheat oven to 350F.
- Toss together all ingredients, in a bowl.
- Rub four 8oz. ramekins with coconut oil.
- Toss together all ingredients, in a bowl and evenly distribute the mixture to the four ramekins.
- Top with crisp topping mixture.
- Bake for 45-60 minutes, until apples are soft and topping is golden brown.
- Serve with Coconut-Cinnamon Crema
Heather's Pumpkin Goodness Bars
*I saved the best for last for this one. My friend and fellow crossfitter, Heather Ross came up with these and they are AH-MAYYYY-ZING. Please check out her blog for more super yummy paleo recipes at 321paleo.blogspot.com*
Ingredients:
- 2 cups almond flour
- 1 t baking soda
- 1 t pumpkin pie spice
- 2 t cinnamon
- 1/3 cup coconut oil
- 1/3 cup honey
- 1 can pumpkin puree
- 1 t pure vanilla
- 2 free range eggs
- Set aside:
- 2 handfuls of walnuts
- 3 handfuls of pecans
- Preheat oven to 375
- put coconut oil and honey in a microwave save bowl and heat for 30 seconds
- mix all ingredients together (except the nuts you have set aside) until smooth
- pour batter into a 9'' circle pan
- put your nuts in a food processor and pulse 5 times (nuts should be chunky)
- sprinkle nuts on top of the batter
- bake for 20 minutes
- let cool and store in the refrigerator for a few hours
HAVE A HAPPY, HEALTHY, AND SAFE HALLOWEEN EVERYBODY!
Monday, October 24, 2011
Under Wear...What to Wear Under Your Workout Clothes!
Fit, form, function. That is what we all need out of our under workout wear. Nobody wants to see lines, bulges, or feel uncomfortable, right? So here is my best advice on what to wear under your workout clothes!
Underwear. Perhaps this is TMI, but since we are on the subject I must say that I could never wear anything but a thong under my workout pants/shorts. I find all types of regular underwear to leave lines, fit awkwardly, or ride up. There are so many different types of thongs too and sometimes the thinner is not necessarily the most invisible. I think that g-strings (the thinnest possible, string-like thong) cuts into the hip even on the thinnest of girls and makes a distinct line. The best, most comfortable thong I use when I workout is the Lacie by Victoria's Secret. It is thin lace and has somewhat of a thick band around the side and is TOTALLY seamless. I have tried a million different seamless thongs, and this one is by far the best. They are one size fits all and you can purchase them year-round 3 for $30.
Victoria's Secret Lacie Thong
Sports Bras. Since I am not one of the lucky ones endowed with big bubbies I had to ask around and do some research. I can wear any type of sports bra and be completely comfortable and feel supported, but many of my larger bubbied friends need some more support. After doing some research, I have found out that when you workout, especially when you run, your girls don't just bounce up and down, but they actually make a figure 8. After years of working out like this, the skin could stretch, and they could sag! Ah! There are a lot of great, supportive bras out there at a variety of different prices. I love the Power Y bra from Lululemon ($42) and the Underarmour Gotta Have It bra ($24.99). For more support, try the Ta Ta Tamer from Lululemon ($58) or the VSX Sexy Sport Incredible bra by Victoria's Secret ($48.50).
Lululemon Power Y Bra
Underarmour Gotta Have It Bra
Lululemon Ta Ta Tamer
Victoria's Secret VSX Sexy Sport Incredible Bra
Underwear. Perhaps this is TMI, but since we are on the subject I must say that I could never wear anything but a thong under my workout pants/shorts. I find all types of regular underwear to leave lines, fit awkwardly, or ride up. There are so many different types of thongs too and sometimes the thinner is not necessarily the most invisible. I think that g-strings (the thinnest possible, string-like thong) cuts into the hip even on the thinnest of girls and makes a distinct line. The best, most comfortable thong I use when I workout is the Lacie by Victoria's Secret. It is thin lace and has somewhat of a thick band around the side and is TOTALLY seamless. I have tried a million different seamless thongs, and this one is by far the best. They are one size fits all and you can purchase them year-round 3 for $30.
Victoria's Secret Lacie Thong Sports Bras. Since I am not one of the lucky ones endowed with big bubbies I had to ask around and do some research. I can wear any type of sports bra and be completely comfortable and feel supported, but many of my larger bubbied friends need some more support. After doing some research, I have found out that when you workout, especially when you run, your girls don't just bounce up and down, but they actually make a figure 8. After years of working out like this, the skin could stretch, and they could sag! Ah! There are a lot of great, supportive bras out there at a variety of different prices. I love the Power Y bra from Lululemon ($42) and the Underarmour Gotta Have It bra ($24.99). For more support, try the Ta Ta Tamer from Lululemon ($58) or the VSX Sexy Sport Incredible bra by Victoria's Secret ($48.50).
Lululemon Power Y Bra 
Underarmour Gotta Have It Bra
Lululemon Ta Ta Tamer
Victoria's Secret VSX Sexy Sport Incredible BraWednesday, October 19, 2011
Healthy (Paleo) Chicken Fingers!
I just had to share this recipe right away. I made these paleo chicken fingers for dinner tonight and they were DELICIOUS! This recipe yields about 2 servings.
*2 cups of ground pecans (I used the food processor) *2 boneless, skinless chicken breasts cut into smaller pieces *1 egg *marinara sauce (I used cucina antica)
~Preheat your oven or toaster oven to 400
~Whisk egg
~Dunk chicken pieces into egg wash
~Roll chicken in pecan crumbles
~Place chicken on a cookie sheet that's either lined with foil or greased with a bit of coconut oil
~Bake about 20 minutes
~Heat up your marinara
~Eat and love :)
My Two Cents on the C-Curve
Anyone who has ever taken a Pilates class, be it equipment or mat, you have done exercises in what we refer to as "the c-curve", or as some teachers call it "the scoop". This is a position (either seated or supine) where your upper body is rounded in order to engage the deeper belly muscles. Well, Joseph Pilates, I have a problem with this. Every time I teach I sound like a broken record-- "drop your shoulders", "shoulders down", "relax the tops of your shoulders"... I must be so annoying to listen to, but it's super important to not hold tension in your neck and shoulders. I've noticed how it's nearly impossible to not round your shoulders in a c-curve. After much practice I can draw my scapulae together and keep my shoulders back, yet still keep a scooped rounded position in my belly in a c-curve, but it's hard and it takes a lot of bodily awareness. I think that one thing Pilates does that is wonderful is that it counteracts all of the slumping over people do day in and day out (think sitting at a computer, driving, or even texting!) If we continue to work in such a round shoulder position, it's going to start to become a habit. I've been trying to get my clients away from such a dramatic rounded position because I think it's time for a little update in the Pilates world. As long as you are engaging your core in the same way as you work in a c-curve position, there's no need to pull your shoulder blades apart and round forward--I find that it adds no benefit. So next time you are in a Pilates class try it! The best place to feel the difference is in a roll down. Begin sitting up nice and tall, legs extended in front of you, heels together, toes apart. Your arms should be extended out in front of you, palms facing each other. Sit next to a mirror so you can see your reflection sideways. Now drop and relax your shoulders away from your ears. Begin to pull your belly in toward your spine coming into a c-curve position. Now check out your shoulders--see how awfully rounded forward they are? Plug them back, but keep your belly right where it is! Continue to roll all the way down, pulling your belly in and shoulders down and back (as much as you can without the belly coming out of a curved position), and articulate your spine all the way down onto the mat until you are completely supine and your arms come up over head. Inhale, raise your arms in front of you, fingertips toward the ceiling, and on an exhale tuck your chin into your chest and raise yourself back up with your abdominals and keep thinking about pulling your shoulders back as you reverse the motion of the spine back up into a nice tall seated position. I know it seems counter intuitive to pull the shoulders back while your midsection is rounded forward, but I believe that once you find that sweet spot where you are engaging both your shoulder blades and your belly, you will be working in a much healthier and more productive position. Fellow Pilates instructors, what do you think about this? I'd love to hear feedback! (BTW, I know the comment feature has some glitches so feel free to tweet me @PilatesEllie or drop a note on facebook--feel free to add me as a friend!) Thanks :)
Saturday, October 15, 2011
5 Minute Pancakes!
I give full credit for this recipe to my friend Cara, a fellow CrossFitter. These pancakes--filled with fiber, protein, healthy fat and omega 3s--are so yummy and take under 5 minutes to prepare and cook. Perfect for a busy morning!
1 mashed banana
1 egg
2 tbsp. almond butter
1.5 tbsp flaxseed meal
Mix ingredients and fry for about a minute on each side. Et Voila!
The past few mornings I have been making half the recipe (yields about 3 small-medium pancakes) and having 4 egg whites with it. I attempted to sub pumpkin for the banana yesterday and that was a bit of a disappointment. The sugar in the banana is just enough to make it sweet, but the pumpkin had absolutely no sweetness to it. I bet if you add a touch of honey it would turn out well though! These pancakes are a great way to start your day. Enjoy :)
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