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.

"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.

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!!

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).

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! :)

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.

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! :)

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.

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 :)

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.

1. 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.
2. 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.
3. 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.
4. Muscle bulk comes from a high volume of work.
5. 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.
6. 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.
7. 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.
8. 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! :)

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.

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!)

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.

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.

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.

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

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?

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.