Fitness Friday Fact #42

In the June issue of Fitness Magazine, editor Bethany Gumper took on the challenge of investigating whether a squat or a lunge resulted in a better burn.  Based on her studies, she felt as though lunges were more beneficial because the movement targeted not only the gluteus maximus, but also the gluteus medius.    

Despite her findings, however, Bethany implored that people not give up on squats.  By solely focusing on one exercise, well-rounded benefits cannot be achieved!  In order to reach "buffness" betterment, aim to always include variety into your strength plans!

An amazing array of exercises can be seen in my upcoming video courtesy of KM Fitness. 

Stay tuned for its release :) 

((Photo Source:  http://www.womenshealthmag.com/fitness/new-lunge-exercises))

Thursday's Trend Alert Dirt Report #41

   "Ladies and Gentlemen of the class of ’99, if I could offer you only one tip for the future, sunscreen would be it."

Clearly stated by Baz Luhrmann in his 1998 song, the benefits of lathering on lotion outweigh the negatives 100% of the time!  From preventing sunburns to reducing the risk of skin cancer, sunscreen should be a staple in everyone's morning routine - or even part of their 7th inning stretch!

Since 2013, the Pawtucket Red Sox have been offering sunscreen via dispensaries for their fans at McCoy Stadium in Providence, RI.  In addition to providing protection from the sun, the machines also educate baseball fans on the dangers of sun damage. 

If you are lucky enough to cheer on the Pawtucket Red Sox this summer, make sure to look out for their lotions.  If not, check out this article to learn more about successfully 'screening! 

((Photo Source:  http://abcnews.go.com/blogs/health/2014/05/24/baseball-stadium-has-unique-pitch-for-sun-burned-fans-in-bleachers/))

Wednesday What Not #41

While celebrating the start of summer, as well as my Sister - In - Law's Birthday this weekend, a family friend of mine asked me a very interesting question pertaining to a bag of granola that was given as a gift.  My friend had recently heard that foods with more than 5 grams of fat per serving were bad.  This rule of thumb had left her confused, concerned and craving certain foods.

 

I explained to her that although fats have gotten a bad rap, they are a necessary part of a healthy diet.  The key to maintaining health, however, is ingesting the best fats and in the appropriate portions.  In order to figure out how to do that, I outlined these tips for her:

 

Find These Fats

(Heart Healthy and Unsaturated)

Avocados

Salmon

Hummus

Nuts

Seeds

 

Calculate Your Count

(Example:  1500 calorie diet)

Daily Dietary Fat Recommendation:  Approximately 27% of your caloric intake

Daily Fat Calories:  .27 * 1500 calories = 405 calories

Daily Fat Grams:  405 calories / 9 = 45g of Fat

 Fat Grams Per Meal (5 "meals"/day):  9g of Fat

By pointing out some key foods and calculating a recommended daily fat intake, my friend was no longer fat frenzied!

 

((Photo Source:  http://www.hellawella.com/how-much-fatcalories-are-you-avoiding-with-reduced-fat-foods/14056))

 

Tasty Tuesday Treat #41

Between unpacking boxes to relocating home goods, the entire moving process is far from exciting.  This is especially true for those who are averse to change and incredibly comfortable in their old space.  

As an individual who cringes when it comes to change, my recent move has left me slightly kitchen "krazy." Knowing the oven oddities and drawer dynamics of my old apartment, I have been forced to serve this tag line along side most meals:  "It might not be quite right." 

One recipe that did not warranted that tag line, however, was Eat Yourself Skinny's Salsa Chicken.  This super simple supper, made perfectly in a crockpot, required only a quick visit to my new local market and removed the all of the guessing in my new kitchen!

((Photo Source:  http://www.eat-yourself-skinny.com/2014/02/crock-pot-salsa-chicken.html))

Mindful Monday Inspiration #41

Happy Memorial Day!

((Photo Source:  http://dimeycakes.com/products/american-flag-hair-bow))

Fitness Friday Fact #41

Between BBQ's and Backyard Bashes, I'm sure that you will see your fair share of lawn games this weekend.  Aside from being a lot of fun and a great form of entertainment, lawn games can also provide the basis for toning!

Take for instance a game of "Bags".  You, as the thrower, will tone your triceps in the release of the bean bag.  By stepping into your throw, you will also strengthen your quads, glutes and hamstrings.  

As the receiver, you can also make time for toning.  This can be done by performing a squat when picking up the bean bag.  Such a movement will target your core, hips, quads, glutes and hamstrings.

By focusing on these multi-tasking moves, you will definitely leave your opponents' butts kicked and yours tight and toned! 

 

((Photo Source:  http://www.americansale.com/bean_bag_rules.aspx))

Thursday's Trend Alert Dirt Report #40

Have I mentioned that I'm incredibly excited for summer yet (wink wink)?!  

With thoughts of sand and sun filling my mind, it is no surprise that I stopped to listen to a report about outdoor grilling on the news this morning.  In the report, new details were released about the benefits of marinating meat in beer before grilling.  The beauty in the brew is that it limits the formation of polycyclic aromatic hydrocarbons (PAHs), which are linked to the development of colorectal cancer.

Although it has been known that beverage based marinades, like beer, wine and tea, help reduce harmful carcinogen levels in cooked meat, its interesting to now understand that different types of beer affect PAH levels.

With this health hint in mind, make sure that you and your beer "drink responsibly" this weekend!

((Photo Source:  http://life.nationalpost.com/2014/05/13/dark-beer-based-marinade-makes-barbecue-grilled-meat-healthier-study-finds/))

Wednesday What Not #40

With Summer 2014 right around the corner, I felt it only fitting to share what is on my mind ;)

((Photo Source:  http://www.etsy.com/listing/72978981/subway-art-sign-beach-typography-print?utm_source=Pinterest&utm_medium=PageTools&utm_campaign=Share))

Tasty Tuesday Treat #40

This past weekend I traveled down to Washington, D.C. to celebrate my cousin's amazing accomplishment!  She graduated from Marymount University with her Nursing Degree!  

Wanting to recognize her hard work and dedication, my family and I toasted the new RN at Blue Duck Tavern.  Not only was the food to die for, but the ambiance was also noteworthy.  As patio diners, we were able to sit inside the herb garden and see first hand the seasonings that made our suppers so savory! Such a setting made me want to create my own herb garden!

Considering that my thumb is not even a shade of green, I was not so sure how to embark on this very ambitious gardening quest.  Such confusion dissipated, however, when I read this article that pointed out the easiest herbs and vegetables to grow at home.   

With this article, as well as the inspiration that I received in D.C., I hope to see some sprouts soon!

Mindful Monday Inspiration #40

((Photo Source:  http://lalalovelythings.com/2013/12/la-la-loving-61/))

Fitness Friday Fact #40

Even though I do not get a 2.5 month summer vacation anymore, I cannot help but get giddy about the start of the warm weather season.  With the official kick off happening next week, my plans for bike riding, swimming and ice cream eating are in full swing!

While thinking of those kid approved activities, I was inspired to find a way to incorporate a sunshine sport into my fitness routine.  My quest ended upon stumbling across this hip slimming hula hoop exercise 

Not only will the twists tone midsections, but the childish pastime will certainly be reminiscent of summer vacations past! 

((Photo Source:  http://www.realsimple.com/health/fitness-exercise/workouts/hula-hoop-exercise-00000000057576/))

Thursday's Trend Alert Dirt Report #39

Has coconut water met its match?!

Apparently the "latest and greatest" in the world of water is Maple Water.  Maple Water is the byproduct of tapped maple trees.  The liquid beverage is not syrupy, sticky, or overly sweet, rather it is a refreshing beverage for those looking to shake up their sips.  

With only 20 calories and 4 grams of sugar per 8 oz serving, it would seem that maple water is a better beverage option than coconut water.  Before imbibing, however, consider that with only slightly more calories (54 per 8 oz), coconut water contains more electrolytes, more vitamin C and more calcium than its counterpart.

Whichever you choose, "drink responsibly" ;)

((Photo Source:  http://www.verticalwater.com/))

Wednesday What Not #39

 Work - Life Balance tends to be a hot button issue for most individuals who clock in at 9a and out at 5p.  Knowing all too well that most work days are no longer the stereotypical 9 - 5, being able to shut down when the "happy hour" clock strikes is incredibly difficult.  

The ability to mentally and physically "leave the office" has long been tied to low stress levels and heightened wellness.  Although that connection remains semi-true, a recent study "found that heavier smartphone users experience more stress, but paradoxically, they also rate their lives better."

After digesting this information, I have to admit that I was not shocked by these findings.  Having fretted over "after hour" correspondence in the past, I have relished the ease in responding to emails via smartphone from the comfort of my couch.  Although stress does still accompany the opening of my email box, that negative emotion is replaced by the overall sense of accomplishment as my head hits the pillow at night!

((Photo Source: http://www.wellnesstoday.com/inspiration/work-related-smartphone-use-tied-to-high-stress-levels-study-finds))

Tasty Tuesday Treat #39

After traveling, I look forward to nights where I am able to prepare my own dinner.  I especially love to be able to try new recipes based on what I had tasted while on the road.

Rather than mimicking a restaurant worthy meal last night, I opted for a more simple supper.  My decision to make zucchini noodles with marinara sauce stemmed from the seasonality of the vegetable, as well as the fact that my meat loving husband was not home to dine with me!

Unlike a heavy Spaghetti side, the zucchini noodles were perfect for a warm Spring supper, and took less time to prepare than the traditional italian "il primo."  It was also a nice bonus to know that while noshing on these noodles, I was adding molybdenum to my diet, which is a trace mineral necessary for the metabolism of carbohydrates!

**I made my own Marinara Sauce before putting this meal together based on this recipe from Skinny Taste.**

((Photo Source:  http://www.cleaneatingmag.com/recipes/20-minutes-or-less/zucchini-noodles-with-cherry-tomato-marinara/))

Mindful Monday Inspiration #39

Challenging yourself to change is a difficult, yet honorable undertaking.  It requires a great deal of willpower and the strong belief that things will be better because of the initial action!

In an effort to facilitate change as it relates to the current sugar epidemic, Katie Couric, in conjunction with the Fed Up Team, will take part in the Fed Up Challenge!  The Challenge requires participants to give up foods with added sugar and replace them with real, fresh whole foods!  The hope is that participants will realize the dangers of added sugar and reap the benefits of a more natural meal plan!

Having attempted to eliminate this dangerous additive from my diet, I have signed up to be a part of the challenge.  Not only do I want to bring about awareness, but I also want to take on this challenge to strengthen my character and improve my own willpower!

((Photo Source:  https://www.facebook.com/FedUpMovie/photos_stream))

Fitness Friday Fact #39

As a member of the Active community, I get weekly emails that include local race details as well as tips for building a better running body.  In the past, these emails have prompted me to sign up for different 5k's and have even helped me to deal with my IT band issues.

Recently, however, I stumbled upon an article that took core training to the next level.  Active contributor, Teresa Howes, designed a 30 day core routine that promised to leave muffin tops on kitchen tables, not on physical frames. 

Her routine does not just target the abdominals, rather it strengthens the body and promotes injury free support of dynamic movements! 

((Photo Source:  http://www.eatdrinkandbeskinny.com/category/fitness-2/30-day-challenges/))

Thursday's Trend Alert Dirt Report #38

Earlier this week, Kevin Durant of the Oklahoma City Thunder received the NBA's top individual honor.  He was named the 2014 MVP.  Among other things, this honor was based on his ability to average 32 points per game!  

His hot hoop action, however, was not what had the reporters buzzing.  Rather, it was his moving speech about his mom that brought tears to the eyes of many!  Durant referred to his mom as the real MVP, noting her strength in raising he and his brother in a "rough" suburb of Washington, D.C.  

Durant's mom, like most moms, do not receive the recognition that they deserve for their devotion to their 24/7 job.  Although they do not expect to receive the Maurice Podoloff Trophy each year, moms certainly deserve praise and celebration.  

With that in mind, make it a point to award your mom for her outstanding performance this weekend!

((Photo Source:  http://www.ericasedge.com/my-moms-better-than-yours/))

Wednesday What Not #38

A great teacher is one who is able to explain something in a way that brings complete clarity to a subject matter.  Their ability to do so provides their "students" with "aha" moments that can last a lifetime!

As a devout student of "Food Network" Television, a favorite "professor" of mine is Guy Fieri.  Having initially been drawn into his show because of his use of bold flavors, I have come to appreciate Guy even more because of his way with words.

On a recent episode of his show, "Guy's Big Bite,"  Guy was preparing a side dish for his Mexican Fiesta.  One of the main ingredients in this dish was quinoa.  Having struggled in the past with determining when this great grain was fully cooked, I very much appreciated Guy's opened spiral comparison.

With that analogy in mind, these dishes might just go from "blah" to "aha"

Savory Bean and Spinach Soup
Breakfast Cookies

(Photo Source:  http://www.twohealthykitchens.com/2013/05/25/how-to-cook-quinoa-and-why-you-should/)

Tasty Tuesday Treat #38

The other morning I woke to find my husband's late night cup of coffee still sitting on our end table.  Rather than getting upset about the mess, I opted to use the leftover libation as inspiration for a new Tasty Treat!

By taking the lukewarm coffee and mixing it with the ingredients listed below, I created a grenata.  The slushy snack was super simple to make and was a huge hit with my husband!  He appreciated the treat, almost as much as being pardoned for not cleaning up the night before!

Coffee Grenata

(Inspired by Taste of Home)

1 1/2 cups of brewed coffee

1 cup of date sugar

2 cups milk

1 cup half-and-half

3/4 teaspoon vanilla extract

Mindful Monday Inspiration #38

Growing up in the '90's ultimately meant that Friday nights were spent on the couch watching T.G.I.F.  Not wanting to miss a second of the family comedy, Full House, I made it a point to watch every single episode, as well as follow each of the castmates in the news.  Although I had a fanatic obsession with Mary Kate and Ashley, I did long for an older sister like D.J.  

Even though it is in syndication, Candace Cameron Bure (aka D.J.) still remains one of the coolest sisters that I ever knew, as well as a celebrity interest of mine.  Such an interest lead me to watch a recent segment of Good Morning America that talked about her struggles to be perfect. 

As a current contestant on "Dancing with the Stars", Bure strives to out dance her opponents each week by choreographing "the best" routine with her Dance Professional Partner.  Setting goals with tags like "the best" or "perfect" have left Bure with severe nervousness and anxiety; forcing her to feel as though she was not performing to the best of her ability and ultimately letting her partner and family down.

Having met with a Sports Psychologist, Bure has come to terms with her perfectionist ways and has learned how to cope.  Just as the above quote alludes to, Bure better understands that "None of us our perfect.  People need to be open to their flaws and their insecurities and not be ashamed to talk about it!"

Photo Source:  http://lovemorefearless.tumblr.com/post/75743883338

Fitness Friday Fact #38

"Twist and Shout" your way to wellness!

Rotational stretching, aka twisting, has multiple benefits, as outlined by Barre3 in their recent "Tip of the Day."  Such benefits include taking inches off of your waistline, detoxifying your organs and protecting your lower back.  

Read more about these benefits and determine how you can warp, wind, and wrench this weekend!

(Photo Source:  http://blog.barre3.com/2014/04/16/lets-do-the-twist/)

Thursday's Trend Alert Dirt Report #37

This year we may not be putting "the lime in the coconut and (drinking) it all up."  

Due to an abundance of rain that drenched the primary growing region of Michoacan, as well as an outbreak of disease, a shortage of limes has been reported.  This shortage has driven up the cost of limes, which in turn has made lime inspired drinks and dishes hard to come by.

Since limes are a key player in next week's Cinco de Mayo festivities, recipes will need to be revamped to keep traditions alive.  Here are 2 favorites that have been "un-limed" but will keep you "Living La Vida Loca"

It's Still Great Guacamole

Simply Satisfying (White Peach) Sangria

(Photo Source: http://www.photo-dictionary.com/phrase/8027/lime-slice.html#b)