On Vacation...

Stay tuned for more tips, treats and training techniques next week!

((Photo Source:  http://www.scottgriswoldart.com/shop/jersey-shore-at-dawn/))

Fitness Friday Fact #49

Having moved to an area where bike riding is no longer treacherous, I have begun to depend on 2 wheels as opposed to 4 to get around.  My bike has also become my "go to" for cardio workouts that compliment my 5K training.  Such an increase in pedal pushing, however, has warranted a new core focused strength routine.  

Below is a routine that I put together after my Father-in-Law also showed interest in bettering his biking body:

Prone Snow Angels - 15 reps / 2 sets

Mountain Climbers - 15 reps / 2 sets

Seated Boat - 15 reps / 2 sets

Straight Leg Raises - 15 reps / 2 sets

Plank - :30 / 2x

((Note:  Attempt this routine 3x/week; Rest :15 in between each exercise; Perform this routine post ride for best lactic acid clearance; Increase by 5 reps (or :30) when routine is no longer challenging))

Thursday's Trend Alert Dirt Report #48

This week my celebrity obsession was back in full force when a news story was released about Candace Cameron Bure and her low calorie cleanse.  Bure, who had struggled with eating disorders in the past, recently "posted a message to her Facebook page saying, after a very indulgent week in Napa, I'm excited to kick off my 5-day cleanse."  Critics were outraged by her post, claiming that this was an unhealthy move and that she was too thin to do a cleanse!

Like many informed "Juicers," Candace knew that by doing a cleanse she was not on the fast track to weight loss, rather she was shedding toxic substance from her body one sip at a time.  She also wanted to use the cleanse as a way to regulate and reset her digestive system; a step that most find necessary to once again feel "healthy." 

Before toasting (or roasting) Candace for her detoxing decision, check out these articles about cleansing and juicing!

5 Tips Before Cleansing

Juicing Isn't Just a Fad

((Photo Source:  http://paleta.com/))

Wednesday What Not #48

In last night's game against the Texas Rangers, new Yankee, Chase Headley, hit a walk-off RBI single to lift his team to a 14th inning victory!  In that at bat, Headley, who had just been acquired by the Bronx Bombers, made the ultimate first impression.

A first impression is incredibly powerful and is very rarely reversible.  Unfortunately most of us cannot "woo" new people with a stellar swing of a bat.  We can, however, better understand how judgements work and learn how to make a winning impact when meeting new individuals!

((Photo Source:  http://www.ctpost.com/sports/article/Headley-wins-it-in-14th-inning-of-Yankees-debut-5640005.php))

Tasty Tuesday Treat #48

Growing up, I hated getting my hands dirty in the kitchen and would gag if something other than bread and butter was plated in front of me.  I also remember rolling my eyes when my mom would proudly present a "colorful" meal for dinner.  Oh how the times have changed ;)

As seen above, last night's meal was not only colorful, but it was also a far cry from bread and butter.  The Mediterranean style pork became vibrant with the help of seasonal farmer's market veggies and organic feta cheese.  To compliment this figure friendly dinner, and to appease my husband's appetite, I also roasted some seasoned red potatoes.   

Having eaten every bit of the pork, the only remaining hue was the white of my dinner plate!

Mindful Monday Inspiration #48

((Photo Source:  https://www.etsy.com/listing/128626155/reserved-item-for-lisa-steinbeck-and?share_id=25484702&hmac=b34998b3febf848c3789c46bebe581fbc4c5d00e&utm_source=Pinterest&utm_medium=PageTools&utm_campaign=Share))

Fitness Friday Fact #48

Have you heard of TRX?  

It is a new-ish fitness trend created by a former Navy SEAL that utilizes a person's own body weight to build overall strength.  Rather than dumbbells and stationary machines, TRX exercises focus around hanging straps and a person's ability to channel their core power.

If you are up for a new challenge, read more about TRX and inquire if your gym offers this total body transformation training!

((Photo Source:  http://www.fitsugar.com/What-TRX-27327062))

Thursday's Trend Alert Dirt Report #47

Did you know that 300 million tons of food are thrown away each year?!  

Shocked? So was Intermarche, a French supermarket chain that decided to revolutionize the way that people look at "ugly" fruits and vegetables.  Their initiative brought awareness of the food waste trend through the sale of "not so perfect" fruits and vegetables, as well as the blending of Inglorious vegetable soups and fruit juices.  

By being less supermarket superficial, shoppers were not only able to whittle down waste, but they were also able to meet their daily recommended amounts of fruit and vegetable at a fraction of the cost :)

((Photo Source:  http://osocio.org/message/inglorious_fruit_veg/))

Wednesday What Not #47

I do not claim to be a trendsetter, but it was interesting that NBC News covered a story about fitness trackers right after I posted this on my blog ;)  Although I hope that the Correspondent responsible for the update is a Wellness Wheels fan, I'm fairly certain that she is just a Fitness enthusiast like me!  Regardless, Jacoba Urist uncovered the dissatisfaction of Fitness Tracker Users in her article "My fitness band is making me fat."  

Urist spoke with individuals who noticed that their fitness trackers had negative correlations with their waistlines.  Those people were under the impression that by meeting or exceeding their "step" goals, they would be well on their way to "skinny."  Unfortunately they noticed extra pounds after pounding the pavement and were quick to blame their devices.  Their devices, however, were not created to miraculously minimize midsections because of their inability to accurately track key factors in weight management.  Those factors include diet composition (types of food ingested), hormones, sleep patterns and mealtimes.  

Rather than solely depending on a fitness tracker, individuals should log the food that they eat and note the amount / type of exercise that they perform each day.  Remaining conscious of both diet and activity  levels, while utilizing the motivation of a fitness tracker, will be a "small step for weight loss, one giant leap for wellness!"

((Photo Source:  http://www.today.com/health/my-fitbit-making-me-fat-users-complain-weight-gain-fitness-1D79911176))

Tasty Tuesday Treat #47

While writing this post, I could not help but think of Mary Poppins and her silly satchel.  No, I did not pull a coat rack out of my pantry to create today's "Tasty Treat," but like my previous Italian Dressing Marinade post, I was able to miraculously make something from a chincy cabinet! 

Rather than spending WAY too much money on another jar of almond butter, I found out that I could stir up my own spread with raw sunflower seeds.  My sun butter, was made by simply blending raw sunflower seeds, sea salt and coconut oil.  I also added honey, but other additives, like cinnamon or cocoa would make this butter bangin'!

If you want to switch up your morning spread, check out the original recipe that I followed and learn why sun butter might just be the better butter ;)

Mindful Monday Inspiration #47

((Photo Source:  http://www.designsponge.com/2014/05/wise-words-from-billy-baldwin.html?crlt.pid=camp.gBnNUMDY9vdZ))

Fitness Friday Fact #47

100 years ago today, Babe Ruth stepped up to the plate for his first major league at bat.  Over the course of 22 seasons, the Babe achieved slugging fame by hitting 714 home runs!  In order to reach such status, the Baseball Great needed to have exceptional lower body rotational strength.  

Although I am not sure what type of fitness regimen Ruth followed, I am certain that this updated exercise would have kept his upper body and core strong, while allowing his hits to keep on coming!

((Photo Source:  http://www.straighterline.com/blog/connecticut-woman-sells-historic-baseball-to-pay-off-her-son-s-med-school-debt/))

Thursday's Trend Alert Dirt Report #46

Back in January, I jumped on the Fitness Tracker Bandwagon and purchased a Fit Bit Zip.  Since activating my device, I have logged an average of 70,000 steps per week and have successfully monitored my caloric intake.  Proud of my accomplishments, but leery of the results, I was interested to see how my tiny tracker ranked amongst its competitors.  With a 10.1% error rating, my Fit Bit Zip topped the list as one of the most accurate trackers on the market! 

If you are game for your own gizmo, check out this Time Magazine article that reveals the most precise performers.  

((Photo Source:  http://uncrate.com/stuff/fitbit-zip-one/))

Wednesday What Not #46

"And now a moment of silence for a fallen cupcakery - a prayer for the Red Velvet Cheesecakes that will never be made, a paean to the empty calories that will never be consumed."

Like many, I was in "sugar" shock yesterday when I heard that Crumbs' closed the doors of their 48 bake shops across the United States.  What I was not surprised about, however, was that the substantial serving size of the cupcakes may have been to blame.  According to a report published in the Washington Post, a Crumb's Vanilla cupcake had 780 calories and 36 grams of fat!  With people increasingly becoming more health conscious, such an indulgence was just no longer an option!

Rather than sulking over the loss of the decadent desserts, take a stab at baking this satisfying sweet - which includes sources of Vitamin C, lutein, zeaxanthin, probiotics and calcium!  There is even a superfood in the mix ;)

((Photo Source:  http://www.washingtonpost.com/news/morning-mix/wp/2014/07/08/crumbs-the-cupcakery-that-couldnt-goes-broke/))

Tasty Tuesday Treat #46

Did you know that July is National Watermelon Month?  

I was certainly not aware of this 31 day celebration, but was very happy to pay my respect with a pitcher of Watermelon Fresca this weekend.  Not only was the drink the perfect holiday hue, but its star player, the watermelon, also offered 20% of my daily intake of vitamin C, 17% of my daily intake of vitamin A, as well as necessary dietary fiber and potassium*. 

If you want to join in on this fruit's fiesta, try blending up your own Watermelon Fresca today!

*Per 1 cup of Watermelon

((Photo Source:  http://www.skinnytaste.com/2013/08/agua-de-sandia-watermelon-water.html))

Mindful Monday Inspiration #46

((Photo Source:  http://rachelgadiel.com/))

Fitness Friday Fact #46

Happy 4th of July!!

((Photo Source:  http://seattle.cbslocal.com/top-lists/best-places-to-watch-4th-of-july-fireworks-in-seattle/))

Thursday's Trend Alert Dirt Report #45

It was revealed the other day that Facebook conducted an experiment where it "manipulated information posted on 689,000 users' home pages and found that it could make people feel more positive or negative through a process of emotional contagion." The experiment included two tests; one that limited users' exposure to positive posts and another that reduced the the flow of negative news.  Of the test group, those who saw negative emotional content posted fewer happy highlights.  The opposite occurred for those who viewed positive emotional content.

Although against the potential privacy breach of this experiment, I do appreciate the results that were revealed.  Having made strides in my own life to focus on the good and not the bad, it's comforting to know that I might be able to impose my outlook on others via social media.  Even better, is the fact each and everyone of you can give your Facebook friends a "thumbs up" kind of day by simply sharing positivity!

((Photo Source:  www.facebook.com))

Wednesday What Not #45

How would you define the word "NATURAL"?  Would you use synonyms like pure, unrefined or whole?  Although those words do describe the health food BUZZ word, "NATURAL" has become one of the many vague adjectives in the world of wellness.  

Along with natural, statements like "GLUTEN FREE", "HEART HEALTHY" and "FAT FREE" have persuaded consumers to believe that those products are healthier than those without the wellness wording.  Although some of the claims do have merit, most cases would reveal that the Buzzword Branded Bites' nutrition labels are not better! 

Rather than finding yourself in a situation where you consider SPAM superior to Salmon (Yes, that did happen to 20% of people polled in a University of Houston study), remember to check the nutrition panel and ingredient list on all of your purchases.

((Photo Source:  http://www.washingtonpost.com/blogs/wonkblog/wp/2014/06/24/the-word-natural-helps-sell-40-billion-worth-of-food-in-the-u-s-every-year-and-the-label-means-nothing/))

Tasty Tuesday Treat #45

Even though the 4th of July is synonymous with grilling, there is no reason why you can't think outside of the "coal" box this weekend.  

Rather than burgers and dogs, try browning some broccoli, or searing this superfood.  To appease your sweet tooth, try switching up your s'mores by stuffing a sugar cone with 1 tablespoon of Natural Peanut Butter, 1.5 teaspoon of dark chocolate chips, 1 chopped banana and 1.5 teaspoons of mini-marshmallows.  Wrap the "s'more" in foil and place it away from direct heat on the grill for 5 - 10 minutes!

((Photo Source:  http://www.esquire.com/features/recipes-for-men/barbeque-tips/outdoor-grilling-tips-0509#slide-1))