Healthy Eating On The Road

I'm back! Finally...my new computer arrived and I can resume blogging :) Missed you guys! I also just returned from a weekend trip to Pittsburgh, which is about a 6.5 hour drive from home. I found some great, healthy choices for food on the road and thought I would share. First of all, whenever I head out on the road I always pack a lunchbox full of snacks and food that won't go bad. I know it's kind of dorky to take a lunchbox with you but I'm always glad I have it when I need it. I fill it with a few apples, some packets of almond butter, a couple PaleoKits, few small bags of organic beef jerky, raisins, almonds, etc. Just a bunch of healthy snacks that don't require refrigeration. During the drive itself, I was in need of lunch. We decided to swing through Wendy's, which I would normally never eat at, but desperate times call for desperate measures. I was pleasantly surprised with my lunch! I ordered a small cup of chili which is completely gluten free! I also got a large Berry Almond Chicken Salad--no cheese, no dressing. I was really surprised by the totally decent quality of chicken. It wasn't free range or anything, but it was real chunks of chicken breast and not that creepy spongy chicken. Total success! On the drive home we stopped at Sheetz, a gas station basically. If you live in the Midwest and go on road trips, you know how awesome Sheetz is. Anyway, you can customize food to order so I ordered a salad with double the amount of grilled chicken, tomatoes, pepper, and jalapeño. The chicken wasn't quite the quality of Wendy's, but it wasn't terrible. I also got a bowl of pre cut raw veggies for a snack. All in all my road trip food was not bad. It's not all that difficult to find foods that work for your healthy eating plan....when in doubt there's always a salad you can get without cheese or dressing! If there isn't a protein that comes with it you can always order a grilled chicken breast sandwich, toss the bun and throw the chicken on your salad. Just because drive through is the only food available doesn't mean you have to order a double cheeseburger with fries or alternatively, go hungry. Just get creative!

"Cheat" Meals

There are so many diets that advocate a cheat meal, so I figured I would cover it today and give you my two cents. First of all, I hate the idea of a diet. What you eat should be a way of life. Healthy eating isn't something you are doing for 30 days to slim down. This goes way beyond simply looking good in a bikini....this is your life! Healthy eating means a healthier body. You only get one body in this lifetime so you'd better be good to it. Ok, off that soapbox. I think a lot of people get caught up in an entire cheat DAY instead of one indulgent meal. Every now and then if you want something that isn't exactly the healthiest thing you've ever laid eyes on, by all means I believe you should have it, otherwise you are either going to drive yourself or others around you batshit crazy. Enjoy it while it lasts, then get back on that health wagon. Don't throw away all your hard work and dedication to a healthy lifestyle because you had a cheeseburger and fries for lunch. You also needn't drive yourself nuts afterward with guilt...one meal isn't going to ruin your progress or make you a wholly unhealthy person. One cheeseburger isn't going to clog your arteries. In fact, one higher calorie meal every now and then is actually GOOD for you! Not only will it mentally help keep you on a healthier track of eating, but (without getting too science-y), calorie cycling actually helps rev your metabolism. If you constantly eat a set number of low calories, your body will adapt and need less calories to function, which is not a good thing. To keep your metabolism running effectively, you need to calorie cycle a bit. For most people, it's annoying and unnecessary to count every calorie in and out, but if you are eating relatively healthy all week and have an indulgent meal once every now and then, just know that it's actually good for you. Remember--one meal, not one day. So raise your glass of beer to that friday night pizza!

Run, Forrest, Run!

Ok y'all, as you know I HATE running. Every time there is running in one of our workouts at CrossFit I whine like a little girl. Maybe I'm slow, maybe I'm a weeny...I don't know. I'm just not good at it and I hate doing things I'm not good at. I also used to get incredibly sore and tight, especially in my lower legs. Before I began crossfit, the last time I tried to run any significant distance (um, more than two miles, less than 3...haha) I hurt my hip like a 90 year old woman. I began crossfitting in a pair of Nikes and as usual, after every workout that included running, my Achilles tendon felt tight, my calves felt like hell, and my joints were sore. I chalked it up to being an inexperienced runner and that my body just needed to get used to the movement. A few months later I bought a pair of Inov8s because, well, that's what all the other crossfitters were wearing. I really loved their minimalist feel, but running felt awkward. The shoes almost forced me to run more on the ball of my foot, taking a shorter stride. I used to use my long legs to my advantage and try to take as long of a stride as possible, but in these shoes it hurt my heels to do that. I suppose this is what my coach was talking about when he told me to stop "heel striking". Anyway, after any of our runs, sprints, or intervals, my legs stopped hurting. At the time I figured it was just because my body was finally getting used to running. In the early winter, my best friend Julia, a marathon runner, sent me the book Born To Run. She has been trying to get me to run since high school and I have avidly refused for years. (Good luck in the Boston Marathon next week, J!!!!) I read the book in about three days...it was one of the most fascinating reads ever. I suggest this book to anyone who loves, hates, or feels indifferent toward running--it's really just an awesome book. After reading Born to Run, I realize now why my legs have stopped hurting so much. The Inov8 shoe forces me to run CORRECTLY...the way my body was designed to run. This is not really a triumph story. I still hate running, but at least there is no pain or injury that comes along with it anymore. No more excuses to not run. So since I hate it so much, I signed up for the Tough Mudder this June in Indiana....10 miles!!! Yikes. I'll keep you updated on my progress. Here' are some visuals to see how minimalist or barefoot running can help you:

Food Synergy

Sometimes 1+1=3 in terms of nutritional value in food. We all know that the absorption rate for calcium is much higher when coupled with Vitamin D, right? Well there are a whole bunch of other minerals and vitamins that work really well together!

Iron and Vitamin C. Pairing foods high in iron and vitamin C (ex. pineapple and beef stir fry) will help improve the iron absorption rate.

Tomatoes and Broccoli. For whatever reason this combination was more effective at slowing prostate tumor growth than either ingredient alone.

Cooked tomatoes with the peel on, along with olive oil. Ninety-eight percent of the flavonols (powerful phytochemicals) in tomatoes is found in the tomato skin, along with great amounts of two carotenoids. Absorption of these key nutrients is much greater when the tomatoes are cooked and when you eat some smart fat (like olive oil) along with the cooked tomatoes.

A cup of green tea and an apple. A recent study found that the phytochemicals quercetin (found mainly in apples, onions and berries) and catechin (found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component in blood that play an important role in forming clots. Platelets' clumping together is one of several steps in blood clotting that can lead to a heart attack.

Avocado in your Salad. Eating a little "good fat" along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark-green vegetables. A recent study measured how well phytochemicals were absorbed after people ate a lettuce, carrot, and spinach salad with or without 2 1/2 tablespoons of avocado. The avocado-eating group absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene (both of which help protect against cancer and heart disease), and 4.3 times more lutein (which helps with eye health) than those who did not eat avocados.

Apples with their skin. In lab studies, Cornell University researchers found that apple extract given together with apple skin worked better to prevent the oxidation of free-radicals (unstable molecules that damage cells and are believed to contribute to many diseases) than apple extract without the skin. They also found that catechins (a type of phytochemical found in apples), when combined with two other phytochemicals, had an effect that was five times greater than expected.

Music Motivation

A couple playlists for ya! The first is a more relaxing mix, great for your yoga practice. The second is a fun and upbeat country mix, in honor of my tenth year living in Indiana!

Springtime Chill Mix
Intro - The xx
Somebody That I Used to Know - Gotye
Happy Ending - MIKA
Say Aah - Lindsey Pavao
Helena Beat - Foster the People
Young Folks - Peter Bjorn and John
Bullet and a Target - Citizen Cope
Breathe Me (Mylo Remix) - Sia
Sweet Disposition - The Temper Trap
Sail - AWOLNATION
Stay - Maurice Williams and The Zodiacs
Apologize - Charlotte Sometimes

Country Mix
We Owned the Night - Lady Antebellum
Before He Cheats - Carrie Underwood
Stuck Like Glue - Sugarland
If I Die Young - The Band Perry
Country Girl (Shake it for Me) - Luke Bryan
Chicken Fried - Zac Brown Band
Boondocks - Little Big Town
Don't You Wanna Stay - Jason Aldean ft. Kelly Clarkson
Jolene - Dolly Parton
Come On Get Higher (Live) - Sugarland
This - Darius Rucker
Any Man of Mine - Shania Twain
The Road Goes on Forever - Robert Earl Keen
Need You Know - Lady Antebellum

Bikram, Hatha, Vinyasa...Oh My!

I've had so many friends take a yoga class and hate it and decide they never want to go back. Most of them had no idea that there are like a billion different kinds of yoga and not every kind is right for everyone. Here is a quick and easy reference guide to the most common different types of yoga:

1. Hatha
By definition: a physical yoga practice, which is pretty much all yoga you'll find in this hemisphere. One of the six original branches of yoga, "hatha" encompasses nearly all types of modern yoga. In other words, hatha is the ice cream if styles like ashtanga and Bikram are vanilla and chocolate chip. Today, classes described as "hatha" on studio schedules, alongside vinyasa and prenatal, for example, are typically a basic and classical approach to yogic breathing exercises and postures. Hatha classes are generally very gentle and relaxing. Lots of stretching...not so much cardio.

2. Vinyasa or Flow
Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance. This style allows for a lot of variety, but will almost certainly include Sun Salutations. If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow, includes chanting, or is very alignment-oriented will depend on the individual teacher.

3. Bikram
Yoga poses in a sauna-like room. The heat is cranked up to nearly 105 degrees and 40 percent humidity in official Bikram classes. If it's called "Bikram" (for inventor Bikram Choudhury), it will be a series of 26 basic yoga postures, each performed twice. Bikram is great for building stamina and endurance. It is the exact same class every single time, so if you like to mix it up, Bikram wouldn't be your thing. Make sure you bring water and a towel to this class.

4. Kundalini
Constantly moving, invigorating poses. The fluidity of the practice is intended to release the kundalini (serpent) energy in your body. Weren't aware you had any? Well, just think of it as an energy supply, coiled like a sleeping snake at the base of the spine, waiting to be tapped; the practice aims to do just that - awaken and pulse the stuff upward through the body. Lots of breath awareness in a Kundalini class.

5. Ashtanga
Six established and strenuous pose sequences—i.e., the primary series, second series, third series, and so on—practiced sequentially as progress is made. Ashtangis move rapidly, flowing from one pose to the next with each inhale and exhale. (Each series of poses linked by the breath this way is called a vinyasa.) Originating in Mysore, India, the vigorous practice was devised to focus the minds and energy of teenage schoolboys—thus the countless vinyasas. Sri K. Pattabhi Jois brought the style to the U.S. in 1975. And though it's passed through generations of yogis, ashtanga has both stayed true to its roots and branched off in many directions here in the states. Ashtanga is a great cardiovascular and strength workout and is therefore great for both weightloss and body sculpting. You should have knowledge of the poses before your first class. You can't flow if you don't know up dog from down dog. Get some experience with another slower-paced yoga style (see Iyengar) before trying ashtanga. Also, know that a "Mysore" ashtanga class is quite a bit different from other classes. In the Mysore style, students practice at their own pace in silence and the teacher simply walks around the room making adjustments. Beginners should find a "led" or "guided" primary series class before trying Mysore.

6. Anusara
Anusara is often described as Iyengar (a purist form of yoga) with a sense of humor. Created by the aptly named John Friend, Anusara is meant to be heartfelt, and accepting. Anusara is a good choice for beginners, as it is less intense than Ashtanga or Bikram. In some instances you may be asked to partner up with someone and applaud for each other. If that makes you feel awkward, Anusara may not be a good fit for you.

7. Iyengar
Purist yoga named after founder B.K.S. Iyengar. Props like blocks, straps, harnesses, and incline boards are used to get you more perfectly into positions and have earned the style its nickname, "furniture yoga." Appropriate for all ages and abilities, Iyengar yoga is all about precise alignment and deliberate sequencing. (Don't take that to mean easy.) Iyengar is great for learning the fundamentals, which builds a superior foundation for other styles. Plus it systematically works every part of your body, giving you great muscle definition, not mass.

8. Jivamukti
A physical, edge-pushing practice that reintegrates yoga's traditional spiritual elements in an educational way for Western practitioners. Expect a theme for each class, Sanskrit chanting, and references to ancient scripture. Created by Sharon Gannon and David Life in 1984 in New York City, jivamukti translates as "liberation while living." You will be chanting in a Jivamukti class, so be prepared!

9. Kripalu
A three-part practice that teaches you to get to know, accept, and learn from your body. It starts with figuring out how your body works in different poses, then moves toward longer held postures and meditation, before tapping deep into your being to find spontaneous flow in asanas, letting your body be the teacher. Kripalu teaches that each physical gesture influences and is influenced by your mind, and the practice helps you cultivate that awareness. Expect to get deep into your emotions, mind, and body. And Kripalu has a signature vocabulary based around empowerment, so get ready to "get conscious" and talk openly about "self-discovery."

10. Power
An active and athletic style of yoga adapted from the traditional ashtanga system in the late '80s to appeal to aerobic-crazed Westerners. After having studied with Pattabhi Jois, Beryl Bender Birch and Bryan Kest simultaneously pioneered this westernized ashtanga on the East and West coasts, respectively. Power yoga doesn't stick to the same sequence of poses each time like ashtanga does, so the style varies depending on the teacher. Classes called "vinyasa" or "flow" in your gym or studio can be vastly different but, in general, stem from this movement and from ashtanga as well. Power yoga is great for people looking to burn! Isometric movements recruit every muscle in the body, which sparks metabolism and results in more calories burned.

11. Restorative
Exactly what it sounds like. Less work, more relaxation. You'll spend as many as 20 minutes each in just four or five simple poses (often they're modifications of standard asanas) using strategically placed props like blankets, bolsters, and soothing lavender eye pillows to help you sink into deep relaxation.

I Need Your Help!

Hey readers!

Thank you so much for checking out my blog and all of your support . I've received so many kind words about it, and it's kind of inspired me to take it to the next level. (Don't worry, in the mean time I'll still be blogging!) I'm in the very early stages of writing a health/wellness/diet/fitness book and I'd really like to hear your suggestions of things that you'd like to read about. What are you having trouble with? What do you not understand? What is the most confusing part about diet and exercise? What frustrates you the most? Any and all comments, questions, and suggestions are welcome. You can leave comments in the comment section on here, email me at PilatesEllie@gmail.com or tweet me @pilatesellie. I can't wait to hear from all of you!!