Wednesday, August 31, 2011

Discover: Chia Seeds

Not just for Chia Pets anymore! Chia is actually an edible seed that grows in southern Mexico. A member of the mint family, the plant that the chia seed is derived from is called the Salvia Hispanica. Historically, this magic little seed was a staple in the Mayan and Aztec diets. It was believed that just one tablespoon could sustain an individual for 24 hours!

If the chia seed got in the ring with the flax seed, it would be a TKO! Chia seeds contain more omega-3 fatty acids. It is also rich in antioxidants, and will store longer than flax without going bad. They also provide lots of fiber and minerals that your body needs. In addition to this, chia seeds are more easily digested; they do not need to be ground like flax to get maximum benefits.

When chia seeds are mixed with water and allowed to sit for about 30 minutes, a gel forms. Research indicates that the same likely happens in the stomach when the seeds are ingested, resulting in digestive enzymes working more slowly to break down the carbohydrates that turn into sugar. This can be very helpful to diabetics because they help to control blood sugar.

They have also been known to reduce the amount of food you eat because they absorb so much water, making you feel fuller faster. Because of how much water they can absorb, chia seeds are great for runners and endurance athletes, keeping them properly hydrated.

You can enjoy the nutty flavor of chia seeds by eating them raw. They can also be added to smoothies, sprinkled over yogurt, or included in baked goods (think granola and granola bars!). They can be found at health stores like Whole Foods, or ordered online. I order them, along with all of my supplements and smoothie fixings from http://www.luckyvitamin.com/.

Load up on this healthy must-have!

Monday, August 29, 2011

8 Week Running Plan - Week 8

It's here - time to finish up what you started with the 8 Week No-Fail Running Plan. I hope this plan challenged you to try something new and push yourself to new limits!

Monday - Run/Walk:  Run 27 mins, walk 1 min, run 2 mins
Tuesday - Run/Walk:  Run 20 mins, walk 1 min, run 9 mins
Wednesday - Run/Walk:  Run 28 mins, walk 1 min, run 1 min
Thursday:  Walk easy 30 mins
Friday - Run/Walk:  Run 29 mins, walk 1 min
Saturday:  Run 30 mins
Sunday:  Rest

Friday, August 26, 2011

Sweet Dreams

You've probably heard that 8 hours of sleep each night is important to your health, but did you know that insufficient sleep is linked to increased instance of chronic diseases and conditions? When looking at your overall health, the amount of sleep you get each night is as important as the foods you choose to put in your body, and whether or not you exercise.

Scientists report that individuals who consistently do not get enough sleep are linked to increased risk of obesity, type 2 diabetes, heart disease, high blood pressure and depression, among other chronic diseases and conditions. All of this can mean decreased life expectancy.

The Division of Sleep Medicine at Harvard Medical School has conducted 3 types of studies researching the link between sleep duration and chronic disease:  sleep deprivation studies, cross-sectional epidemiological studies, and longitudinal epidemiological studies.

The first study on sleep deprivation involves taking healthy research volunteers and depriving them of sleep to study the short-term effects on their bodies and minds that could potentially lead to disease. Such studies have revealed increased instances of stress, leading to high blood pressure, unstable blood glucose and inflammation.

The second type, cross-sectional epidemiological study, involves a large population of volunteers completing surveys about sleep duration patterns, and then looks at the presence of diseases. These resulted in high blood pressure, obesity and type 2 diabetes.

The longitudinal epidemiological study appears to be the most thorough study looking at sleep disturbance and chronic disease. This involves a group of healthy individuals who volunteer to have their sleep habits and disease patterns tracked over a long period of time. Analysis of this ongoing study indicates that adjusting sleep duration can decrease risk of developing chronic diseases, and lessen the severity of an ongoing disease.

When looking at obesity, studies show that individuals who consistently sleep less than 6 hours per night have a higher body mass index (BMI), while those who sleep 8 hours have the lowest BMI. The explanation for this has to do with hormones. While we're sleeping, our bodies secrete hormones that control our appetites, metabolism and blood glucose processing. Too little sleep and this balance is disrupted. Sleep deprivation is also linked to increased levels of cortisol, the "stress hormone," and increased insulin secretion. Insulin is the hormone that regulates glucose processing and fat storage, meaning more insulin = more fat and higher risk of type 2 diabetes. Insufficient sleep is also linked to decreased levels of leptin, the hormone that makes us feel full when eating. As if that's not bad enough, lack of sleep also increases the appetite-stimulating hormone, ghrelin. 

Studies have shown that just one night of inadequate sleep can result in increased blood pressure the next day, explaining the risk between habitual sleep deprivation and cardiovascular diseases and strokes. For women in particular, less than 6 hours of sleep OR more than 9 hours of sleep can increase the risk of heart disease. Cardiovascular disease and stroke can also result from the development of sleep apnea, when an individual's airway closes multiple times during sleep, causing them to wake several times during the night.

You may notice that you feel more irritable during the day if you've had poor sleep the night before. Well, this is not your imagination... Studies have linked getting less than 5 hours per night with chronic mood disorders such as anxiety, depression and mental distress. Research volunteers reported increased instances of feeling angry, sad and anxious. Another study showed volunteers had less optimism and were far less sociable on lack of sleep.

When you're sick or your immune system is compromised, you might feel more fatigued. This is a good thing if you get the rest your body is begging for, as inactivity and sleep have shown to lessen severity and duration of illness. Sleep is important for preventing illness too - one study showed animals who got more sleep and were then faced with microbial infection had a better chance of survival than the animals who had less sleep.

Vital for good health, sleep is not a luxury, it is a necessity. 

Wednesday, August 24, 2011

Sass Up Your Water

Did you ever think there are recipes out there for water? I was thrilled when I tasted this light, refreshing drink that is calorie-free and delish!

Sassy Water
from Flat Belly Diet Cookbook
2 L water
1 t freshly grated ginger (don't use bottled... yuck)
1 medium cucumber, thinly sliced
1 medium lemon, thinly sliced
12 small mint leaves

Combine and let sit in fridge overnight, and sip all of the next day!

Monday, August 22, 2011

8 Week Running Plan - Week 7

I'm no good at math, but it looks like we're just 1 week away from completing the 8 Week No Fail Running Plan! How's your training coming? Have you been inspired to register for any 5Ks?

Monday - Run/Walk:  Run 20 mins, walk 1 min, run 9 mins
Tuesday - Run/Walk:  Run 20 mins, walk 1 min, run 9 mins
Wednesday - Run/Walk:  Run 22 mins, walk 1 min, run 7 mins
Thursday:  Walk easy, 30 mins
Friday - Run/Walk:  Run 24 mins, walk 1 min, run 5 mins
Saturday - Run/Walk:  Run 26 mins, walk 1 min, run 3 mins
Sunday:  Rest

Don't forget your strength - especially lower body and core!

Thursday, August 18, 2011

Eggs: All They're Cracked Up To Be

The incredible, edible egg. So versatile, this dairy do has more benefits than you can shake a spatula at. Over the years, the egg has gotten a bad rap as a cholesterol foe, however the health benefits of eggs might make you reconsider making this eggstraordinary food part of your regular diet.

An eggcellent source of protein, eggs weigh in at about 9 grams. In addition to this, they offer vitamin A, B vitamins, potassium, folic acid and biotin; many of these nutrients are necessary for nerve and brain health. Blamed for raising cholesterol, eggs have been avoided by some, while others have opted to just consume the egg whites. Unfortunately, all of the nutrients are found in the yolk.

The topic of cholesterol can get very confusing. Individuals should avoid consuming saturated fats, which raise cholesterol and clog up your arteries. Eggs, on the other hand, are not only a healthier fat, but the fat they contain actually helps the body absorb the other nutrients offered by the egg - how eggcellent is that? Sorry, I can't resist...but I promise that's the last one.

Not all eggs are created equal. Free-range or cage-free chickens produce eggs that have higher concentrations of these vital nutrients. Chickens packed tightly together have higher stress and lower immune systems, making them susceptible to infection. Oftentimes, these chickens are given regular antibiotics to combat infection. Those antibiotics make it into the eggs, and then into you. Go free-range or cage-free AND
organic.

When eggs are cooked, they lose some nutritional value. For example, when eggs are scrambled, and exposed to high heat, the fats and proteins of the egg become damaged, making the healthy fats UNhealthy. You can certainly eat scrambled eggs, just don't eat them that way all the time.

Try this easy, healthy recipe for a modified Eggs Benedict:

1 whole what English muffin, or Arnold's thin sandwich bread
2 free-range, organic eggs, poached (you MUST buy these, available at Bayshore, they are fabulous! http://www.surlatable.com/product/PRO-18176/Silicone-Poachpod-Set)
4 C raw spinach
1 T spicy mustard
olive oil
pepper

Directions:  Saute spinach in pan lightly sprayed with olive oil until wilted. Meanwhile bring 1 C water to a boil in a medium saucepan. Once water is boiling, place silicone cups in water with 1 egg in each cup. Boil until whites are cooked, about 5-7 minutes. Toast muffin or bread, spread 1/2 T spicy mustard on each. Layer with cooked spinach, poached egg, and finish with fresh ground pepper.

This recipe lacks the heavy signature Hollandaise sauce, but the spicy mustard makes up for it! Oh, and your jeans will thank you.

Tuesday, August 16, 2011

Hydration - Drink Up

Did you know that more than half of your body is made up of water? It accounts for about 60% of your body weight. Every cell in your body needs water to function properly. Some of its most important roles include flushing toxins out of your body and carrying nutrients to your cells. The amount of water you need each day can depend on a few factors such as where you live, your activity level, and your overall health. Not consuming enough water can lead to dehydration, which can vary in severity from making your tired, or can cause problems as severe as your body systems not being able to function properly.

An average, healthy adult woman living in a temperate climate should consume about 9 glasses of water each day, while men in the same living conditions should consume about 13 glasses. Move or travel to a hot, humid environment and you're going to sweat a little more than usual, increasing your water loss, meaning that you'll have to consume even more. Higher altitudes (greater than 8,200 feet) can trigger your body to use even more water. Other circumstances that will demand extra chugging are exercising, illness or health conditions, pregnancy or nursing. To determine if you're getting enough water, a lot of answers can be found in your urine. Dark yellow means not enough water, clear can mean too much. Shoot for lemonade-color and use that as your indicator.

Sports drinks are hydration alternatives that are really intended for athletes doing endurance activities, or on some occasions, for someone who has lost a lot of water through illness, such as vomiting or diarrhea. Sports drinks contain sodium that the body loses through sweat during a long bout of exercise. Replenishing that sodium lost is important for preventing hyponatremia, a condition that disturbs electrolytes and can be very serious. If you're drinking a sports drink at work or home, I hope you're running place for hours on end. In addition to containing sodium, they also contain a lot of unnecessary sugar. When you're not running a marathon, opt for water instead.

Coconut water is a hidden gem in the world of hydration, although it is starting to gain popularity. It is an isotonic beverage that has been attributed to not only efficiently re-hydrating the body, but also boosting metabolism and assisting in weight loss, detoxifying your body and protecting against viruses, cleansing the digestive tract, balancing your PH, treating kidney diseases, and boosting poor circulation. Coconut water can be an acquired taste. It does come with natural fruit flavoring, but I have found just a splash of pure 100% cranberry juice gives it a nice, refreshing flavor. Coconut water is carb-free, 99% fat-free, and very low in calories. This is a great addition to your diet to keep you hydrated, and to take advantage of all the other health benefits.

Cheers!


Monday, August 15, 2011

8 Week Running Plan - Week 6

Only 3 more weeks of training and you will be up to 30 consecutive minutes! How does it feel to be a runner?

Monday - Run/Walk:  Run 16 mins, walk 1 min, run 13 mins
Tuesday: Walk easy 30 mins
Wednesday - Run/Walk:  Run 17 mins, walk 1 min, run 12 mins
Thursday:Walk easy 30 mins
Friday - Run/Walk:  Run 18 mins, walk 1 min, run 11 mins
Saturday - Run/Walk:  Run 19 mins, walk 1 min, run 10 mins
Sunday:  Rest

Did you miss any weeks?
Week 1:  http://gymjunkie-katie.blogspot.com/2011/07/8-week-running-plan-week-1_10.html
Week 2:  http://gymjunkie-katie.blogspot.com/2011/07/8-week-running-plan-week-2.html
Week 3:  http://gymjunkie-katie.blogspot.com/2011/07/8-week-running-plan-week-3.html
Week 4:  http://gymjunkie-katie.blogspot.com/2011/08/8-week-running-plan-week-4.html
Week 5:  http://gymjunkie-katie.blogspot.com/2011/08/8-week-running-plan-week-5.html

Thursday, August 11, 2011

Recipe for Health: Scones

I love scones. The firm, but doughy texture, the crunchy sugar crystals sparking on top, I even love the shape of them. But when I discovered that my favorite Starbucks scones contained about 460 calories, 12 grams of saturated fat, over 60 carbs, and 25% of my daily cholesterol, that love affair quickly died. My years of sconelessness ended when I found this recipe, and I am happy to say that I love them more now than ever before!

These scones are vegan, meaning that they are made using no animal products or by-products. No eggs and butter, which cuts the calories and fat by more than half of a coffee shop scone. Don't let the word "vegan" scare you - if you love scones, you will love this versatile recipe!

Vegan Scones
adapted from Vegan with a Vengeance 
 
3 C whole wheat flour
2 T baking powder
1/4 C sugar (plus extra for sprinkling on top)
1/4 t salt
1/3 C oil (I use olive)
1 1/4 C soy milk plus 2 T cider vinegar mixed in (I use vanilla soy milk; rice milk also works)

Directions:  Preheat oven to 400 degrees. Lightly spray a cookie sheet with non-stick cooking spray. In a large mixing bowl, stir together the flour, baking powder, sugar and salt. Add the oil and milk, stir until just combined (dough should be lumpy; even if there's a light dusting of flour, that's okay). Drop by 1/4 cupfuls onto cookie sheet, not touching. Gently pat the tops to flatten them out just a bit; sprinkle with a bit of sugar if you want, but just a bit! Bake 12-15 minutes until slightly browned on the bottom and firm on the top.

Variations: You can do just about anything with these! Add 1 C of berries, walnuts with a little maple extract, pumpkin puree, chocolate chips - the possibilities are endless!

Tuesday, August 9, 2011

Heart Rate Training

A great way to gauge the intensity of your workouts is to work in specific heart rate training zones. Each zone is a little different and has different benefits. To begin, you must first find your maximum heart rate (MHR). The simplest equation to do this is the number 220-your age for men, or 226-your age for women. For example, my equation would be 226-31=195, meaning that my maximum heart rate is 195 beats per minute. This is only a rough estimate; a more accurate result can be determined by having a stress test administered on a treadmill by a professional. If you are over 35, obese, on several medications, and/or have a history of heart disease in your family, you might want to spring for a clinical test.

The best and most consistent way to measure your heart rate is to wear a heart rate monitor. This is typically a strap that is worn around your chest with a transmitter that sends your heart rate to a wrist watch. Some cardio machines at gyms will also read the chest strap and show your heart rate on the machine control panel. As for the grip sensors on those machines, they are up to 20% off in terms of accuracy, so I would not depend on them to give you an accurate heart rate, and especially not an accurate number of calories burned. Most heart rate monitors have the capability to also tell you the number of calories burned in a workout, and what your average, minimum, and maximum heart rate was for the duration of your workout. They can also be set to tell you what percentage of your maximum heart rate you are working at (less math for you!), or how many times your heart is beating per minute.

To find your heart rate the old-fashioned way, gently place your index and middle fingers on your carotid artery, between your collar bone and jaw line. Watching the second hand of a clock, count the beats for 6 seconds beginning with 0 (0, 1, 2, 3...) and then add a 0 to the number. For example, if I counted 15 beats in 6 seconds, my heart would actually be 150 beats per minute. 

Now comes the math... To warm up, you want to work at about 50-60% of your MHR. This is the easiest zone, and a great starting place for people just beginning an exercise program. This zone has been shown to decrease blood pressure and cholesterol. It also has a lower risk of injury. Types of exercises to put you in this zone can be walking, easy biking, or taking it slow on a machine at the gym. Taking my maximum heart rate of 195 beats per minute, 50-60% of this would be about 97-117 beats per minute.

The aerobic zone is working at about 60-70% of your maximum. Working in this zone will benefit your endurance, increase your cardiovascular and respiratory system and increase the strength of your heart. Working in this zone is recommended if you are preparing for an endurance event, such as a marathon. Using myself as an example again, 60-70% for me would be 117-136 beats per minute.

The anaerobic zone is your performance training, 70-80% of your maximum. This zone can increase the amount of oxygen you consume during exercise, improve the cardiorespiratory system, and can also help with endurance and fighting fatigue. Women who are 31 luck out again with not having to do math; 70-80% would be 136-156 beats per minute.

Maximum effort would be working at about 80-90% of your maximum heart rate. This zone is very intense, burns the most number of calories, but cannot, and should not, be maintained for a long period of time. Some exercises that would help you reach this zone would be sprinting for a short period of time, 30-60 seconds, running up a set of stairs, or sprinting on a bike. This zone is not recommended for people new to exercise, but certainly something to work towards!

Monday, August 8, 2011

8 Week Running Plan - Week 5

You're over halfway to 30 consecutive minutes of running - keep up the hard work!

Monday - Run/Walk:  Run 12 mins, walk 1 min, repeat 2 times, run 4 minutes
Tuesday:  Walk easy, 30 minutes
Wednesday - Run/Walk:  Run 13 minutes, walk 1 minute, repeat 2 times, run 2 minutes
Thursday:  Walk easy, 30 minutes
Friday - Run/Walk:  Run 14 minutes, walk 1 minute, repeat 2 times
Saturday - Run/Walk:  Run 15 minutes, walk 1 minute, run 14 minutes
Sunday:  Rest

Don't forget your stretching and strength!

Thursday, August 4, 2011

Fair Fare

*updated August 3, 2012


The finale of summer - the Wisconsin State Fair. Otherwise known as The Enemy of all healthy diets. I mean really, how many healthy foods come on a stick??? Well, we're going to go get through this without sabotage.

I was thrilled to see that the State Fair's website has a tab for "Healthy Alternatives" that lists 51 options (up from 27 last year!) - it's like they read my mind. Here they are with vendors listed in alphabetical order:  http://wistatefair.com/2012/fair/healthy-alternatives/index.html

This list made my mouth water, but so does the list that has cream puffs, cookie dough and deep-fried anything-you-can-imagine. Fortunately, I don't like things on sticks or bones (popsicles, chicken wings, etc), but I realize not everyone shares that prejudice. I am, however, a sucker for anything sweet, rich or salty that isn't skewered, and I refuse to deprive myself of a treat here and there.

I will put State Fair in the category of holidays, simply because it is one of those things that comes up once a year, but holds a lot of tradition for some families. It's not something that you should avoid because it wreaks havoc on your healthy efforts. It can be a great opportunity to get the family together, see some interesting sights, maybe hear some good music, and spend time together. The solution is simple:  plan ahead.

If you know you're going to splurge on something tomorrow, start preparing today. Cut back on your calories, increase your activity, and drink as much water as possible. Before you head out the day of, make sure you get in a good sweat session, and have a balanced meal that includes 15-20 grams of filling protein. Drink water all the way there, so you're full and less tempted. Do not, I repeat, do NOT go to the fair hungry. Once you get there, walk around! There are a lot of other things to see besides food. Go see the animals, tour the shops, people-watch. Even stop for a healthy treat like an apple and a glass of milk. Think about it in advance, and come prepared to choose one naughty treat. Or, two naughty treats that you plan to split with a friend.

If you're tempted to overindulge, think about how hard you've been working and the goals that you've set for yourself. If it takes you one week to lose two pounds, do you really want to undo that work in one day? Think about the last time you overdid it, and how miserable you felt afterward. Then, when you get home, pat yourself on the back and take a walk!

Wednesday, August 3, 2011

Not Your Typical Meatloaf

This recipe is too good not to share. I make this about once a week, and it's even better the next day. Takes about 10 minutes to mix together and while it's baking, I prepare some veggies to roast at the end of the meatloaf's cooking time. Pair with some whole wheat bread and a small glass of skim milk for a complete meal!

Turkey Meatloaf with Feta and Sun-Dried Tomatoes
(tweaked recipe from Giada at Home)

1/2 C plain dried bread crumbs
1/3 C chopped fresh parsley (or 2 T dried parsley)
1/4 C sun-dried tomatoes (can be oil-packed, marinated ones, but try the ones without the oil to save fat)
2 garlic cloves, minced (or 2 t bottled garlic)
2 large eggs, lightly beaten
1/4 C olive oil (garlic or other flavor infused if you want)
1/3 C crumbled feta cheese
Salt and pepper to taste
1 lb. ground turkey breast

Preheat oven to 350 degrees. Spray 9x5 inch loaf pan with cooking spray.

In a large bowl, stir together everything but ground turkey. Once combined, add turkey and gently stir to combine with rest of ingredients; do not overwork. Spread into loaf pan (will fill pan about halfway). Bake until internal temperature is 165 degrees with a meat thermometer, 40-50 minutes. Remove from oven and let rest for 5-10 minutes. Slice and serve.

Tuesday, August 2, 2011

Frankensugar

Frankensugar:  noun 1. synthetic substitute for sugar 2. a band out of Detroit

There has been a lot of buzz around artificial sweeteners in recent years. Added to everything from soda to ketchup to yogurt, this sweet substance goes by a few names: saccharin, aspartame, and sucralose. These sugar substitutes offer the same sweetness of sugar with less calories; every gram of refined sugar has four calories, where artificial sweeteners have zero.

Artificial sweeteners are an attractive alternative among dieters and those with diabetes. Anyone who is conscious of their sugar intake would be drawn into this "free food" that cannot claim any of your daily allowance for fat or calories. Some sweeteners can still affect blood sugar because of the carbohydrates and proteins; so, while they are considered sugar-free, they are not always carb-free.

In laboratory tests, saccharin caused cancer of the bladder in rats. The USDA tried to ban this product from shelves, and eventually compromised with the food industry placing a warning on the package that read:  "Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals." This warning was later removed when further research indicated that male rats were predisposed to develop bladder cancer, and humans did not carry the same risk for developing this form of cancer.

Aspartame has been closely scrutinized for causing adverse reactions in certain populations. For example, some people have a rare disorder called phenylketonuria that makes their bodies unable to metabolize the amino acid phenylalanine, present in aspartame. In mass quantities, aspartame has also been linked to several types of cancers, however experts advise that consumed in moderation, it can be a safe alternative. Aspartame has also been linked to headaches and other non-life threatening side effects.

One thing is clear when it comes to making the decision to consume foods with artificial sweeteners:  consumers need to stay on top of the latest research available to them. These substances are still under intense scrutiny; one minute, they are linked to cancer, and the next they are safe in moderation.

My feeling is that real, organic sugar is also safe in moderation, and does not have these same scary side effects. I'd rather stick to the real thing and watch how much of it I eat.




Monday, August 1, 2011

8 Week Running Plan - Week 4

It's week 4 and you're almost halfway through the 8 week no fail running plan! Share your experiences, questions, concerns, likes and dislikes about running. What motivates you? Are you training for your first 5K? How do you stay cool and hydrated in the heat?

Week 4
Monday - Run/Walk:  Run 8 mins, walk 1 min, repeat 3 times, run 3 mins
Tuesday:  Walk easy, 30 mins
Wednesday - Run/Walk:  Run 9 mins, walk 1 min, repeat 3 times
Thursday:  Walk easy, 30 mins
Friday - Run/Walk:  Run 10 mins, walk 1 min, repeat 2 times, run 8 mins
Saturday - Run/Walk:  Run 11 mins, walk 1 min, repeat 2 times, run 6 mins
Sunday:  Rest

Sneak that strength in on your walking days and feel that running getting easier... Happy trails!