Fitness Friday Fact #29

Did you know that 50% of American Adults only average 150 minutes of aerobic exercise per week?  If their younger selves knew this, they would be shocked, annoyed and most likely whining - c'mon you have to remember the agony of a cancelled recess or a rainy afternoon?!

This unfortunate attitude adjustment relates directly to the "fun" aspect of movement being replaced by regimented fitness.  It's no shock that treadmills don't seem to have the same luster as a jungle gym, but that does not mean that exercise can't be enjoyable!

Why not channel your inner child by incorporating a very basic movement into your workout regiment.  The bear crawl helps to build functional strength as well as increase hip and shoulder mobility.   Here is how it is done:

1.  Start on all fours; back flat and core tight.

2.  Raise your hips to lift your knees off the floor.

3.  Crawl forward for 30 seconds.

4.  Rest of 30 seconds.

5.  Repeat at least 2x.

(Adapted from Women's Health March 2014 issue)

Thursday's Trend Alert Dirt Report #28

As I sit here writing this post, my stomach is growling and my mind is clouded with thoughts of soy milk and caramel!  Having come to terms with my own low blood sugar issue, I know that I would not be an ideal candidate for this popular "diet" plan, but many are raving about the "Every other day" diet (aka Intermittent Fasting).

As made clear by a recent article in Women's Health, "fasting for weight loss DOES NOT mean not eating at all.  Instead, on 2 or more non consecutive days per week, you limit your total daily intake to about 500 to 700 calories.  The rest of the time you can chow down sans rules."  

Living in the "fasting" lane has its positives, as well as its negatives.  The pros to limiting caloric intake include an increase in the burning of body fat, as well as a push toward intuitive eating.  On the other hand, minimizing your daily menu in the long run can slow your overall metabolism, send your body into starvation mode and mess up blood sugar levels.  

If this fasting fetish is something of interest to you, make sure that you plan your low calorie days ahead of time, allow your body at least 2 weeks to adjust to the new routine and constantly monitor your overall wellbeing.  If you notice extreme fatigue, headaches or a sense of discomfort, resume your normal eating habits immediately.  

Most importantly, remember that this plan is not a means to end.  A healthy lifestyle always includes cardio exercise, strength training and an ingestion of proper nutrients.

Wednesday What Not #28

As you may have guessed from reading one of my recent blog posts, I have come to understand the incredible benefits of fostering lean body mass.  Lean body mass (LBM) is the weight of a person's body that is not fat.  It includes muscles, as well as bones and other nonfat tissues. Healthy LBM ranges for women should generally be between 79% and 86% of their total body mass.  If percentages are lower, the body is unable to perform optimally and symptoms of Amenorrhea, bone loss and low energy arise.   

In addition to heavy weight / low repetition strength training, LBM can be increased via diet.  The inclusion of highly nutritious proteins, fruits and vegetables are recommended, as well as "good fats."  The perfect example of a "good (versatile) fat" are avocados.  Their fat speeds up the absorption of carotenoids in other vegetables and their makeup includes quality sources of fiber, vitamin K, vitamin C and vitamin B6.  

The issue with avocados, however, is their short shelf life.  Having been disappointed many times because of an overripe fatty fruit, I was thrilled to come across this article that outlined how to freeze avocados.  Knowing this technique will make it easier to blend up this LBM approved smoothie!

**Learn how to measure your Lean Body Mass here**

Tasty Tuesday Treat #28

A trip to South Bend, Indiana would not be complete without visiting the town's claim to fame; Whole Foods ;)  Just kidding!  The University of Notre Dame is a breathtaking college campus packed with history and prestige.  

Having spent one morning last week on campus, I did wander over to the local Whole Foods.  While there, I was able to take part in a Suja Juice Tasting.  Suja Juices are cold pressed and organic and do not contain GMO's.  The company bottles a variety of different flavors and even markets a "fresh start" cleanse program.  

Prior to meeting with the Suja rep, I had only tasted their Vanilla Cloud beverage.  She suggested that I try their Lemon Love.  I'm not lying to you when I say that after one sip, I was hooked!  The kicker, literally, was the addition of cayenne pepper flakes to the juice.  Not only is the spice high in vitamin A, it cayenne also offers natural pain relief, boosts heart health, stimulates the circulatory system, increases metabolism and suppresses appetite.  It also provides just enough "umph" to amp up the lemon water! 

Since I was unable to smuggle a bottle back to NJ, I came up with a knock off to this lovely libation!  

Sizzling Lemon Sip:

8 oz Water

Juice of 1 / 2 of a Lemon

10 drops of Liquid Stevia

1 /2 tsp of Cayenne Pepper Powder

Mix ALL ingredients together.  

Enjoy!

Mindful Monday Inspiration #28

Martha Washington once said "Steady as a clock, busy as a bee, and cheerful as a cricket."  This first lady may have been happy with hecticness, but it in a day and age of "everydayathons" many people are challenged to find peace.

Partially to blame for this lack of leisure is a phenomenon known as "contaminated time."  Contaminated time pertains to an individual being overwhelmed by everything that they have to do.  Such a situation forces their minds into a perpetual logistics mode.

If you feel as though you are running an "everydayathon,"  try "disinfecting" your time with a BRAIN DUMP every Monday Morning.  By writing down every task on your mind from that moment to eternity, you can narrow in on the 7 most important.  Focusing on only 7 points prevents your brain from entering an endless loop of fretting about forgetting to do something.  In addition, by jotting down your to do's, your brain does not need to overexert itself to remember countless tasks and tidbits. 

Fitness Friday Fact #28

I am not one who likes to take the easy way out, but as you saw on Tuesday's Post, there are times that warrant a little laziness ;)

On a day of minimal motivation, this "tone all" exercise (shown above) is perfect for working the lower back, glutes, thighs and abs all at once.  What is best about this move is that there is absolutely no equipment required and it can be successfully completed in the comfort of your own home!

Here are the steps to follow for this easy move:

1.  Lie on your belly (A)

2.  Extend your legs and stretch your arms out in front of you.  Make sure that your palms face each other and that your abs are engaged (A)

3.  Take a deep breath and lift your arms, torso and legs (B).  Hold for 5 - 10 seconds, then slowly lower them back down.  Repeat until you feel muscle fatigue.

Thursday's Trend Alert Dirt Report #27

When you think of protein shakes, do you also think of macho muscle men?  For years, I was guilty of making such an association, but while completing my studies on supplements I realized that I was missing the bigger picture.  

Protein is an organic compound that is responsible for muscle growth, recovery, strength and absorption of nutrients into the muscle cells.  The body requires protein for muscle contraction, cardiovascular function and immunity from disease.  

Although people can obtain protein from key food sources like milk, eggs, chicken and fish, many individuals (not just bodybuilders) have turned to protein powders to ensure that they are ingesting complete proteins!  Complete proteins contain all of the essential amino acids, which are the building blocks of life and the platform for additional protein creation.  

Two popular forms of protein powders are Whey protein and Casein.  Whey protein enters the bloodstream rapidly and immediately prompts protein synthesis.  It also distributes valuable amino acids to increase anabolism (muscle mass growth) and prevent muscle breakdown.  Of the 3 types of whey protein; concentrate, isolate and hydrolysate, Whey Isolate provides the most protein per gram of powder.

Casein, although similar to Whey, does not have as strong of an amino acid profile.  It does however, release more slowly into the bloodstream.  This makes casein an ideal supplement for post late night workout consumption.  The continuous release of amino acids while sleeping prevents the breakdown of muscle tissue.

With all of this information, it still may seem as though protein powders benefit buff boys and not slender sisters!  For ladies, it is important to know these protein positives:

1.  Ingesting .8 grams / day / lb of body weight will help blood sugars remain stable.  Stable blood sugar levels prompt feelings of satiety, which prevents over eating or indulging in "not so great" noshes.  

2.  You will burn 2X the amount of calories when ingesting proteins, as opposed to carbohydrates and fats.

3. Protein increases lean body mass, which is key in maintain a healthy weight, BUT ONLY when  increased ingestion is paired with strength training activities.  This does not mean that you need to be bench pressing 100's of pounds, but doing some of these dance inspired toning moves will certainly work!

Wednesday What Not #27

Did you know that one of the most commonly occurring injuries in active people is shin splints?  Medial Tibial Stress Syndrome, aka Shin Splints, is characterized by throbbing and / or aching pain  in the lower part of the leg between the knee and the ankle.  Such an injury is brought on by running or physical activity.  Although seemingly minor, if not treated, Shin Splints can lead to stress fractures or broken bones! 

In order to avoid those major setbacks, it is imperative to select the proper running shoe.  The trick in doing that is to know the makeup of your feet and to be able to match that to a suitable sneaker.  

To get started, you will first need to determine if you are normal, flat footed or high arched.  This can be done by making a footprint and matching it up to the diagram shown here.  Once you have "narrowed in" on your foot type, you will need to review the necessary qualities for your proper shoe.  

Flat footed individuals should seek out a sneaker that controls the motion of their foot.  Such a sneaker should have a rigid sole from the base of the toes to the heel, be flexible in the toe region and have a solid heel cup.  Together those components will brace the foot, hold it in a neutral position and prevent pronation!

High arched athletes need to pinpoint their purchase around shock absorption, as well as flexible toe regions.  A shoe that cushions the pounding of the pavement will prevent stress from being passed onto the lower leg.  

In the case of a normal or neutral foot, shoe selection is not as crucial.  It is still smart to research your perfect pair, however, making sure that it has fair shock absorption, a flexible toe region and decent support in the sole.

With these pointers, your next new pair of "kicks" with definitely "kick" you in the right running direction!

Tasty Tuesday Treat #27

 Despite my love for cooking, there are some nights when I would much rather "sport" a warm fleece blanket than a kitchen apron.  One such night was mid week last week when I was preparing to be snowed in (yet again)!  

Content on my couch, I knew that a lavish meal was not in the cards for that night.  Although most would dial their favorite takeout restaurant, I was determined to create an easy, healthy dinner that would pretty much "make itself."

After perusing Pinterest and flipping through Food Network Magazine, I found the closest thing to a no prep meal, Crock Pot Salsa Chicken!  Not only was this chicken easy to prepare, but it was also incredibly versatile.  On that particular lazy evening, I used the pulled poultry to stuff a sweet potato, but over the course of the next few days I was able to use the leftovers in a black bean salad, in a mexican frittata and also in a cheesy quesadilla! 

Needless to say, my apron has been able to take a much needed vacation ;)

Mindful Monday Inspiration #27

In a recent Huffington Post article, inspiration coach Hannah Braime dissected her daily dialog and removed a terrible term, "should."  Having used the word countless times in the past, Hannah realized that telling herself that she should be doing more or being more wasn't actually helping her do more or be more, rather it left her feeling not adequate enough.  In addition, she felt as though she was reinforcing the negatives and the fact that she was not doing something!

If you have found yourself "shoulding" yourself to shame, try utilizing these 3 tips when revamping your conversation repertoire: 

1.  Focus on the benefits

2.  Focus on how the activity fits with your values

3.  Focus on accepting and exploring reality

For more, check out Hannah's article, "Stop Saying the Word Should"

Fitness Friday Fact #27

According to Jari Love, a certified personal trainer and fitness guru, "94% of couples stick with their fitness programs when they work out together."  Tandem training can also teach the pair new things about each other and shed light on what each is capable of achieving!

Being that it is Valentine's Day, why not give your "honey" a gift that keeps on giving.  By trying these partner exercises, you will not only be spending quality time together, but you will also be building a quality physique!

Thursday's Trend Alert Dirt Report #26

In a society that is ridiculed for its obesity rates, loosing weight is not only a goal, but it usually warrants a celebration.  Such is the premise of the show "The Biggest Loser" on NBC.  In its 15 seasons, with the help of its trainers, contestants have fought the battle of the bulge and have been praised by judges and admiring fans alike.

This season's winner, however, was not applauded.  Instead, she was ridiculed for her drastic drop in lbs.  Rachel Frederickson weighed 260 pounds when she started on the Biggest Loser.  At the conclusion of the season, it was revealed that Rachel had lost 155 pounds, weighing in at 105 pounds.  The startling decrease and her skeletal like frame prompted such comments as "She looks gaunt" and "Not a healthy look - kinda scary."

Although Rachel was monitored and advised by the show's trainers, weight loss faster than 1 to 2 pounds / week (Rachel lost roughly 8.5lbs / week) increases the likelihood of losing lean body mass.  When lean body mass is lost, metabolism slows and future weight gain is inevitable.  By undertaking fat loss at a slower rate, results have proven to be more permanent and there has not been as many documented negative effects on training or athletic performances.

Rachel was also scrutinized because of her BMI.  At 17.5, she is considered underweight which puts her at risk for bone loss, decreased immunity, cardiac problems and menstrual issues.  Her low BMI relates directly to her decreased lean body mass, which resulted from her extreme weight loss.

In addition to the training side of weight loss, calorie reduction should also be considered.  Having not watched the show closely enough to see what type of food Rachel ate,  I cannot argue that she did the right or wrong thing.  I can, however, note that total daily calories should be reduced by only 2 calories per pound of lean body mass.  Such a cut should come from dietary fats, simple carbohydrates, high fat foods, spreads, desserts, pastries, fruit, sodas, sugars and alcohol.  

All things considered, Rachel should be commended for her hard work and dedication.  Hopefully she will be able to use that determination to live more "healthfully" in the future!

Wednesday What Not #26

Whether its a significant other, a best bud or a family member, Valentine's Day is the perfect time to tell a special someone how much they mean to you!  If you are having some difficulty putting those feelings into words, check out this link that pairs quotes with DIY cards.  

Between the prose and the personal touch, your Valentine will certainly feel the love on the 14th!

Tasty Tuesday Treat #26

Today's Tasty Treat was something that I whipped up on Sunday for two reasons.  The first was because I had extra brown rice and quinoa from Saturday night's dinner and the second was because I was SOOOOO cold!  (I'm officially OVER winter, BTW).

Since my rice was already cooked, I needed to revamp this recipe slightly.  I did so by adding my leftover brown rice and quinoa at the same time as the spinach.  I also felt it necessary to tweak some of the ingredients by replacing the vegetable broth with "low sodium" broth and organic tomato puree for the regular tomato puree.  

Making those substitutions kept the soup low in sodium and high in taste :)

Mindful Monday Inspiration #26

As my husband can attest, my couch sitting attention span is just shy of 2.2 seconds.  For whatever reason, the moment I start to relax, my task list lengthens.  Yesterday, however, was an oddity.  I sat for about an hour to watch various Winter Olympic Events and never once thought about the dishes in the sink or the garbage that needed to be collected.

Shocking even myself that I could remain motionless for that amount of time, I could not help but watch intently as each athlete perfectly performed their sport of choice.  I kept thinking about how long these individuals train in comparison to their seconds in the spotlight.  With that training / competing ratio in mind, what would motivate an individual to work that hard?!

My question was answered after reading these inspirational quotes delivered by Olympic Athletes, both past and present.  Not only do the words motivate Olympians, but much can also be learned as it relates to determination, drive and the will to succeed!

Fitness Friday Fact #26

One of the most important parts of a successful workout regimen is making it "enjoyable."  "Enjoyable" may seem hypocritical when a person is inflicting pain upon themselves in the name of well being, but having fun has proven to keep individuals focused on achieving their fitness goals!

Bored by my usual abdominal routine, I was thrilled to find this 24 Day Ab Challenge.  The toning exercises increase in intensity during the allotted time and build in "days off" so that your muscles are able to rest and rebuild.   

Having started this challenge recently, I can honestly say that the suggested repetitions are working well for me.  This does not mean that it will be perfect for you.  If you feel as though the repetitions are too demanding or not demanding enough, modifications can easily be made.  Simply use the challenge suggestions as a guideline and build your own routine from there! 

Thursday's Trend Alert Dirt Report #25

Did you know that in 2012 there were a reported 108 million Americans on a diet?  Did you also know that 80% of weight conscious individuals try to lose lbs on their own using various fad diets?!

Weight loss from fad dieting, however, is not a safe means to an end, as seen most recently in this experiment conducted by twin doctors.  Chris and Xand Van Tulleken took it upon themselves to see which diet, Sugar Restricted or Fat Restricted, would produce the most optimal results.  What they discovered was not quite what they had expected.

Although both men lost weight during the 30 days in which they altered their eating habits, they both experienced very negative side effects.  The one brother who followed a low sugar (low carbohydrate) diet claimed he always felt full, but was tired and sluggish.  The low fat diet follower noted that he was never full and was prompted to snack continually all day.  

At their final weigh in, the brothers evaluated their experiment on lbs lost and overall well being.  Even though the low sugar (low carbohydrate) diet resulted more favorably for weight loss, the alternative fuel source that the body had to institute proved harmful.

The negative effects of cutting carbohydrates from a diet stem from glucose being the main fuel of the brain and central nervous system.  Glucose is easily obtained from carbohydrates.  If carbohydrates are removed, the body attempts to conserve essential protein by producing an alternative fuel source known as ketones.  When this occurs, the body's chemical balance is disrupted and negative side effects like headaches and bad breath present themselves.  In addition, without carbohydrates, body fat cannot be metabolized and muscle dystrophy occurs.

In reviewing all of the pros and cons, the brothers both agreed that the best way to lose weight in a healthy manner is to avoid highly processed food and to avoid fad diets.  In addition, their findings make it clear that it is safest to eat all things in moderation!

Wednesday What Not #25

The other day my brother sent me a text message from a restaurant that I suggested that he try.  Although the menu did not completely satisfy his craving, he couldn't wait to tell me how terrific the warm loaf of bread was that was presented before his meal.

My brother's "fare frenzy" did not strike me as odd, rather it made me think about the superior nature of a warm, doughy piece of bread compared to its room temperature counterpart. I swear that there is an addictive quality in that warm wheat that makes it difficult for even the most carb conscious individuals to avoid!

Although it will not be presented in a basket, covered to keep its warmth, you can ensure that you are getting the BEST BREAD at your local market by following the visual code shown above.  The color system helps markets identify which bread is new, which is getting old and which needs to be removed from the shelves.  On a consumer level, it makes it simple to see how fresh your bread will be upon arriving to your pantry!

Tasty Tuesday Treat #25

When I went to pick up my mail yesterday, I was greeted by our monthly electric bill, a handful of store catalogs and some postcard advertisements.  Among the plethora of paper was a magazine that I would usually toss aside quickly upon returning to my apartment.  Yesterday, however, I did a double take when I noticed that a healthy recipe was included within the publication.  

The recipe was for Spinach Stuffed Sole.  Sole is a light, flaky, white fleshed fish that is a low calorie source of lean protein.  The protein found in Sole helps to moderate mood swings by slowing the absorption of carbohydrates (which keeps blood sugar levels stable) and decreasing the risk of cardiovascular disease and weight gain.  Stuffing the Sole with spinach and mushrooms also adds iron, selenium, antioxidants and vitamins A, B2, C, K and D to the body!

Having gathered the necessary fresh ingredients at the market, I hope tonight's dinner will go "swimmingly" :)

Spinach Stuffed Sole

Ingredients:

Coconut Oil, for coating dish

1 tsp Coconut Oil, for heating skillet

1/2 lb fresh mushrooms, Sliced

1/2 lb fresh spinach, Chopped

1/4 tsp fresh oregano leaves, Crushed

1 clove garlic, Minced

1 1/2 lbs Sole Fillets

2 tbsp sherry

4 oz Part Skim Mozzarella Cheese, Grated

Preparation:

1.  Preheat oven to 400 degree F

2.  Coat a 10" x 6" baking dish with coconut oil

3.  Heat coconut oil in skillet and saute mushrooms for approx. 3 minutes

4.  Add spinach to the skillet and cook for an additional 1 minute.  Remove from the heat and drain liquid into your prepared baking dish

5.  Add oregano and garlic to your skillet (which should still include the mushrooms and spinach).  Stir to mix ingredients

6.  Divide vegetable mixture evenly among fillets and place in the center of each

7.  Roll each fillet around the mixture and place seam-side down in your prepared baking dish

8.  Sprinkle with sherry, then grated mozzarella cheese

9.  Bake for 15 - 20 minutes or until the fish flakes easily

10.  Serve warm

Mindful Monday Inspiration #25

Before graduating high school, my classmates and I were asked to submit a quote that would be displayed under our pictures in the yearbook.  After listening to countless songs and reading different poems, I stumbled upon the friendship quote shown above.  Back in 2004 that saying appealed to me because of its "cutesy" nature, but today, it is the meaning that stands out most!

Having recently experienced a family medical emergency, I was in need of additional strength and support.  Without mentioning much about the situation, I received an influx of calls, texts, emails and hugs from people with whom I had met at different phases in my life.  The kind gestures of each one of my friends personified the words from my high school quote, making me understand the true meaning of friendship!

((Thanks again to all of my friends who have been so kind to me and my family these past few weeks!))