Through the years, I have tried many many diets. Low carb, vegetarian, low fat, high protein, Slim Fast, Weight Watchers... just to name a few. The only thing that saved me and helped me lose the extra 40 pounds I carried around was a food journal.
I would reflect back on the day, wondering why I wasn't losing weight. My thoughts went like this: "I did well today. I had a yogurt for breakfast, a salad for lunch with my dressing on the side, and fish with vegetables for dinner. I worked out this morning, drank a ton of water...." Then, after further thought: "Well, there was also that sliver of Kringle that someone left in the lunchroom, that slice of cake that someone brought in for her birthday, a handful of m&ms, a frozen coffee drink this afternoon..." and so on. Here I was consuming an additional 500-600 calories a day that I was conveniently forgetting in my mental tally. One day, I had had enough, broke down, and got acquainted with a small notebook and pen.
Before you can track your calories, you must first figure out how many your body needs. To do this, use a calorie calculator like this one from the Mayo Clinic: http://www.mayoclinic.com/health/calorie-calculator/NU00598. This will take your age, height, weight and activity level into consideration when calculating how many calories your body needs to maintain your current weight. I like this calculator because it illustrates how those calorie needs increase or decrease based on your activity level. If you're looking to lose weight, you will have to consumer fewer calories. I would recommend cutting about 300 calories from this for your daily needs, and if you're not exercising, to add daily activity.
Choose a notebook that fits in your purse or man bag, and a pen that clips on to the notebook and carry it with you AT ALL TIMES. Everything you eat, no matter how small, must be written down. If you don't know the caloric content, write the food down with the amount you ate, and when you get home, look it up here: http://www.calorieking.com/. Pay attention to portion size; if the box of cereal says the serving size is 1/2 C, and you eat 1 C, you will need to make those adjustments. At the end of the day, add everything up; I even like to add it up halfway through the day to see what I've got left. And, as long as you're writing down your food, you might as well note at the top of your page how long you exercised!
If you find that you're going over your daily allowance, think about what you could do differently the next day. Did you have empty calories like soda or overdose on calorie dense foods like nuts? Make changes and keep tweaking until those pounds start melting away. I promise you that if you make yourself accountable for the choices you make, you will make better choices. Be honest with yourself, or it won't work.
Don't wait until Monday - grab that notebook and start NOW!
Friday, July 29, 2011
Wednesday, July 27, 2011
Give Group Fitness a Try
I went to my first group fitness class when I was two years old. Yes, that's right - two. My mom attended aerobics classes at our local community center in Mound, MN and would bring me along, put me on a blanket in the back of the gym, and let me bop around to the music and draw pictures for her aerobics instructor. I consider myself extremely lucky to have healthy habits modeled for me at such a young age. Not only did it encourage me to make daily exercise as natural of a habit as brushing my teeth, but it also exposed me to the most motivating type of exercise around - group fitness!
Attending a group fitness class is like having a personal trainer - you don't have to think at all about what you're going to do to get a great workout. You just show up and let the pros do the thinking for you! There's great music, lots of energy from the other participants, and someone leading the group who is there to answer questions if you're confused about an exercise.
Most health clubs try to stay on the cutting edge of the latest trends, offering everything from strength classes to boot camps, to dance-based classes like Zumba. Staff are trained and qualified to keep members motivated, working to their potential, and safe from injury. A great group fitness instructor will introduce him/herself to you if you're new and show modifications for all fitness levels. If that doesn't happen - especially the modifications - speak up! Approach the instructor after and pick his/her brain about what you can do if you have bad knees, a shoulder injury, etc.
Too intimidated to try group fitness? Grab a friend! Offer to take him/her out for coffee after if s/he will try this class with you - I'm almost never opposed to bribery. Arrive early enough to talk to the instructor and tell him/her know that you're new and a little intimidated. Grab a spot in the back of the room near the door where you can still see the instructor clearly, and have fun! If you can't do everything, don't worry. A lot of coordination will come with time - more motivation for you to come back and perfect those moves.You might even meet a few new faces - having someone looking for you at class isn't a bad thing, and might encourage you to come back.
If you don't belong to a health club, or yours doesn't offer group fitness classes, take a look in your local paper for community offered classes, or sign up for Groupon and take advantage of group fitness packages that frequently appear for minimal cost. They're usually affordable, close to home, offered at convenient times and a great alternative to get your sweat on!
Attending a group fitness class is like having a personal trainer - you don't have to think at all about what you're going to do to get a great workout. You just show up and let the pros do the thinking for you! There's great music, lots of energy from the other participants, and someone leading the group who is there to answer questions if you're confused about an exercise.
Most health clubs try to stay on the cutting edge of the latest trends, offering everything from strength classes to boot camps, to dance-based classes like Zumba. Staff are trained and qualified to keep members motivated, working to their potential, and safe from injury. A great group fitness instructor will introduce him/herself to you if you're new and show modifications for all fitness levels. If that doesn't happen - especially the modifications - speak up! Approach the instructor after and pick his/her brain about what you can do if you have bad knees, a shoulder injury, etc.
Too intimidated to try group fitness? Grab a friend! Offer to take him/her out for coffee after if s/he will try this class with you - I'm almost never opposed to bribery. Arrive early enough to talk to the instructor and tell him/her know that you're new and a little intimidated. Grab a spot in the back of the room near the door where you can still see the instructor clearly, and have fun! If you can't do everything, don't worry. A lot of coordination will come with time - more motivation for you to come back and perfect those moves.You might even meet a few new faces - having someone looking for you at class isn't a bad thing, and might encourage you to come back.
If you don't belong to a health club, or yours doesn't offer group fitness classes, take a look in your local paper for community offered classes, or sign up for Groupon and take advantage of group fitness packages that frequently appear for minimal cost. They're usually affordable, close to home, offered at convenient times and a great alternative to get your sweat on!
Tuesday, July 26, 2011
Coconut Macaroons
Another recipe to go nuts over! Read more about the benefits of coconut: http://gymjunkie-katie.blogspot.com/2011/07/behold-power-of-coconut.html.
This recipe could not be easier, or more delicious! They're not as gooey as traditional macaroons, but the coconut flavor is amazing. At only 86 calories each, they're the perfect sweet treat. I double the recipe, as this one makes only 10 macaroons. Courtesy of The Biggest Loser Dessert cookbook - a MUST have!
Cooking spray
2 large egg whites
2 T coconut sugar (found at Whole Foods)
2 T light agave
2/3 C finely shredded reduced fat unsweetened coconut (I used "Let's Do...Organic" 40% less fat coconut; found at Whole Foods)
Directions: Preheat oven to 300 degrees. Line a medium baking sheet with parchment paper and lightly mist with spray.
Whisk together egg whites, coconut sugar and agave until sugar is dissolved. Sit in coconut until well combined. Spoon batter in mounds - about 1 T each - onto prepared pan so they're not touching to make 10 macaroons. Bake for 23-25 minutes, or until lightly golden brown. Remove, cool completely, store in resealable container for up to 5 days.
This recipe could not be easier, or more delicious! They're not as gooey as traditional macaroons, but the coconut flavor is amazing. At only 86 calories each, they're the perfect sweet treat. I double the recipe, as this one makes only 10 macaroons. Courtesy of The Biggest Loser Dessert cookbook - a MUST have!
Cooking spray
2 large egg whites
2 T coconut sugar (found at Whole Foods)
2 T light agave
2/3 C finely shredded reduced fat unsweetened coconut (I used "Let's Do...Organic" 40% less fat coconut; found at Whole Foods)
Directions: Preheat oven to 300 degrees. Line a medium baking sheet with parchment paper and lightly mist with spray.
Whisk together egg whites, coconut sugar and agave until sugar is dissolved. Sit in coconut until well combined. Spoon batter in mounds - about 1 T each - onto prepared pan so they're not touching to make 10 macaroons. Bake for 23-25 minutes, or until lightly golden brown. Remove, cool completely, store in resealable container for up to 5 days.
Monday, July 25, 2011
8 Week Running Plan - Week 3
Week 3 is here, runners! How is the pavement treating you?
Monday - Run/Walk: Run 5 mins, walk 1 min; repeat 5 times
Tuesday: Walk easy, 30 mins
Wednesday - Run/Walk: Run 5 mins, walk 1 min; repeat 5 times
Thursday: Walk easy, 30 mins
Friday - Run/Walk: Run 6 mins, walk 1 min, repeat 4 times; finish with 2 min run
Saturday - Run/Walk: Run 6 mins, walk 1 min, repeat 4 times; finish with 2 min run (same as Friday)
Sunday: Rest
Running tip: keep arms bent at 90 degrees, hands loose and comfortable. Keep elbows close to your body with minimal swinging/pumping to reduce resistance and make you more efficient. Hydrate before and after (during if you can!) and get a good stretch in after. Don't forget your strength training this week!
Monday - Run/Walk: Run 5 mins, walk 1 min; repeat 5 times
Tuesday: Walk easy, 30 mins
Wednesday - Run/Walk: Run 5 mins, walk 1 min; repeat 5 times
Thursday: Walk easy, 30 mins
Friday - Run/Walk: Run 6 mins, walk 1 min, repeat 4 times; finish with 2 min run
Saturday - Run/Walk: Run 6 mins, walk 1 min, repeat 4 times; finish with 2 min run (same as Friday)
Sunday: Rest
Running tip: keep arms bent at 90 degrees, hands loose and comfortable. Keep elbows close to your body with minimal swinging/pumping to reduce resistance and make you more efficient. Hydrate before and after (during if you can!) and get a good stretch in after. Don't forget your strength training this week!
Friday, July 22, 2011
Plank You Very Much
Get more bang for your buck by replacing your basic crunch with the plank. This core exercise recruits more muscles than crunches alone, and can really help to increase strength and stabilization through the core, as well as your upper body.
To know how to best increase core strength, it's helpful to know what muscles make up this commonly-referred-to area. The core can most easily be explained as the trunk of the body; what connects our upper body to our lower body. The major muscles it includes are the rectus abdominis (central abdominal muscles that connect at the breast bone and pelvic bone), transverse abdominis (center of abdomen, muscle used to laugh or vomit - gross, but now you really know what I'm talking about), internal and external obliques (the muscles that are on the sides of your abdomen - often grabbed and jiggled when people reference "love handles"), erector spinae (the muscles that run along your spine giving you structure and posture), and your hips (29 muscles that connect to your core). These muscles all work together to provide stabilization for the body, and it is very important to keep them strong.
To perform a basic plank, lie on your stomach and place your forearms on the floor on a firm surface, such as an exercise mat. Line your shoulders up to be directly over your elbows. Extend your legs behind you, toes curled under (best if you're wearing tennis shoes, or something to help your toes grip the floor). Using your core, lift your body off the floor creating a straight line from the top of your head all the way to your heels; only toes, elbows and forearms are touching the mat. Pull your belly button in towards your spine, holding all of your core muscles tight. Keep your head relaxed, gaze on the floor, and neck in neutral position with your spine. Do NOT let your back sag towards the floor; use a mirror or friend's eye to ensure that your body is in a rigid, straight line. Use the picture below as a guide. Hold for 10 seconds, rest for 10 seconds, repeat 6 times. Work your way up to holding for one minute. And don't forget to breathe! In through the nose, out through the mouth.
When basic plank becomes easy for you, add some variation such as lifting one leg or arm off the floor, forcing your core to work even harder to stabilize you.
To know how to best increase core strength, it's helpful to know what muscles make up this commonly-referred-to area. The core can most easily be explained as the trunk of the body; what connects our upper body to our lower body. The major muscles it includes are the rectus abdominis (central abdominal muscles that connect at the breast bone and pelvic bone), transverse abdominis (center of abdomen, muscle used to laugh or vomit - gross, but now you really know what I'm talking about), internal and external obliques (the muscles that are on the sides of your abdomen - often grabbed and jiggled when people reference "love handles"), erector spinae (the muscles that run along your spine giving you structure and posture), and your hips (29 muscles that connect to your core). These muscles all work together to provide stabilization for the body, and it is very important to keep them strong.
To perform a basic plank, lie on your stomach and place your forearms on the floor on a firm surface, such as an exercise mat. Line your shoulders up to be directly over your elbows. Extend your legs behind you, toes curled under (best if you're wearing tennis shoes, or something to help your toes grip the floor). Using your core, lift your body off the floor creating a straight line from the top of your head all the way to your heels; only toes, elbows and forearms are touching the mat. Pull your belly button in towards your spine, holding all of your core muscles tight. Keep your head relaxed, gaze on the floor, and neck in neutral position with your spine. Do NOT let your back sag towards the floor; use a mirror or friend's eye to ensure that your body is in a rigid, straight line. Use the picture below as a guide. Hold for 10 seconds, rest for 10 seconds, repeat 6 times. Work your way up to holding for one minute. And don't forget to breathe! In through the nose, out through the mouth.
When basic plank becomes easy for you, add some variation such as lifting one leg or arm off the floor, forcing your core to work even harder to stabilize you.
Wednesday, July 20, 2011
Behold the Power of Coconut
Coconut products have been making a big entrance in the United States for the past couple of years. Used for generations in Asian and Pacific cultures for their healing properties, it has become more and more common to see things like coconut water, oil and milk at the grocery stores here.
Long thought by us to be an unhealthy saturated fat, coconut is now being seen as a healthy fat for our diets. The difference is in the fat molecule. Fatty acids are based on saturation (polyunsaturated, monounsaturated and saturated), as well as the molecular size and length of the carbon chain within each fatty acid. There are short-chain (SCFA), long-chain (LCFA) and medium-chain fatty acids (MCFA). The majority of fats we consume, either from animal or plant sources, are LCFA. Size matters in fatty acids because our bodies respond to, and metabolize fatty acids differently, based on size.
MCFA are metabolized differently from LCFA, and are quickly absorbed by the liver. The largest difference between the two is that MCFA, like those found in coconut products, have no negative effect on cholesterol and in fact protect against atherosclerosis (hardening of the arteries) and heart disease, while LCFA are more likely to be stored as fat deposits in the body.
Coconut water has become a huge hit in the fitness world because of its concentration of electrolytes, sodium, potassium. magnesium and essential amino acids WITHOUT the added sugars, chemicals and artificial flavors of sports drinks. Coconut water comes from the juice of the coconut and is 98% water. Among the laundry list of benefits, it naturally hydrates your body, balances your pH and has been attributed to promoting weight loss. It is also 99% fat free, low in carbohydrates and calories, and has no artificial anything. It comes in regular flavor, or with natural fruit flavors.
There are a couple types of different coconut milks. The milk customarily used in Thai cooking is made from the meat of the coconut, and can be very high in fat. Other varieties of this non-dairy drink (my favorite - So Delicious Coconut Milk) can be found in cartons or in the refrigerated section of most healthy grocery store chains. This is coconut milk with much of the fat removed, while remaining fat contains MCFA. Preliminary research indicates that MCFA can increase metabolic rate, and thus the amount of calories a person burns in a day.
Coconut oil is very high in saturated fat, but again of the MCFA variety. When consumer in moderation, it can promote weight loss, as well as protect your heart and arteries. I find it a tasty swap for olive oil in baking recipes.
Go nuts over coconuts!
Long thought by us to be an unhealthy saturated fat, coconut is now being seen as a healthy fat for our diets. The difference is in the fat molecule. Fatty acids are based on saturation (polyunsaturated, monounsaturated and saturated), as well as the molecular size and length of the carbon chain within each fatty acid. There are short-chain (SCFA), long-chain (LCFA) and medium-chain fatty acids (MCFA). The majority of fats we consume, either from animal or plant sources, are LCFA. Size matters in fatty acids because our bodies respond to, and metabolize fatty acids differently, based on size.
MCFA are metabolized differently from LCFA, and are quickly absorbed by the liver. The largest difference between the two is that MCFA, like those found in coconut products, have no negative effect on cholesterol and in fact protect against atherosclerosis (hardening of the arteries) and heart disease, while LCFA are more likely to be stored as fat deposits in the body.
Coconut water has become a huge hit in the fitness world because of its concentration of electrolytes, sodium, potassium. magnesium and essential amino acids WITHOUT the added sugars, chemicals and artificial flavors of sports drinks. Coconut water comes from the juice of the coconut and is 98% water. Among the laundry list of benefits, it naturally hydrates your body, balances your pH and has been attributed to promoting weight loss. It is also 99% fat free, low in carbohydrates and calories, and has no artificial anything. It comes in regular flavor, or with natural fruit flavors.
There are a couple types of different coconut milks. The milk customarily used in Thai cooking is made from the meat of the coconut, and can be very high in fat. Other varieties of this non-dairy drink (my favorite - So Delicious Coconut Milk) can be found in cartons or in the refrigerated section of most healthy grocery store chains. This is coconut milk with much of the fat removed, while remaining fat contains MCFA. Preliminary research indicates that MCFA can increase metabolic rate, and thus the amount of calories a person burns in a day.
Coconut oil is very high in saturated fat, but again of the MCFA variety. When consumer in moderation, it can promote weight loss, as well as protect your heart and arteries. I find it a tasty swap for olive oil in baking recipes.
Go nuts over coconuts!
Monday, July 18, 2011
8 Week Running Plan - Week 2
Here we go - week 2 of the NO FAIL running plan! How did your first week go? If you're getting a late start, see week 1: http://gymjunkie-katie.blogspot.com/2011/07/8-week-running-plan-week-1_10.html. Feel free to share comments, feedback, etc.
Week 2
Monday - Run/Walk: Walk 1 minute, run 2 minutes, repeat 10 times
Tuesday: Walk easy, 30 minutes
Wednesday - Run/Walk: Run 3 minutes, walk 1 minute, repeat 7 times, run 2 minutes
Thursday: Walk easy, 30 minutes
Friday - Run/Walk: Run 4 minutes, walk 1 minute, repeat 6 times
Saturday - Run/Walk: Run 4 minutes, walk 1 minute, repeat 6 times (same as Friday)
Sunday: Rest
Don't forget to add some strength into your schedule; Tuesday and Thursday are good days. Sunday is also a good day to do some yoga. Stretch every day when you're done and stay hydrated this week!
Week 2
Monday - Run/Walk: Walk 1 minute, run 2 minutes, repeat 10 times
Tuesday: Walk easy, 30 minutes
Wednesday - Run/Walk: Run 3 minutes, walk 1 minute, repeat 7 times, run 2 minutes
Thursday: Walk easy, 30 minutes
Friday - Run/Walk: Run 4 minutes, walk 1 minute, repeat 6 times
Saturday - Run/Walk: Run 4 minutes, walk 1 minute, repeat 6 times (same as Friday)
Sunday: Rest
Don't forget to add some strength into your schedule; Tuesday and Thursday are good days. Sunday is also a good day to do some yoga. Stretch every day when you're done and stay hydrated this week!
Sunday, July 17, 2011
When Should I Exercise?
I am often asked when the best time of day is to exercise. Ultimately, the best time of day is whatever time works the best for you. However, there are things to consider about the different times of day.
I am up before the birds at about 4:30, 5:00am. I like to get to the gym first thing in the morning for a few reasons. I find the facility to be less busy, giving me easier access to equipment. Getting my sweat in before going to work energizes me to face the day. And most importantly, I'm consistent doing it at this time. I have tried to do my workouts at just about every different time of day. Through this, I found that morning sweat sessions give me the opportunity to get my workout in before I have all day to find excuses NOT to. Now, do I bounce out of bed with a huge smile on my face just raring to go? Not exactly. I will say that it definitely took time to get used to this wake-up call. But, after doing this for awhile, it's become as natural a part of my morning as brushing my teeth. And, it's been this way for about 15 years - pretty consistent if you ask me. The biggest downfall of this is the getting up early part, which also equals going to bed early, about 9:00pm to get the sleep necessary to stay healthy and alert (see future posting about sleep...).
I don't know anyone who doesn't hit the wall mid-afternoon. After lunch, around 2:00, I am ready to curl up and take a nap. A lunchtime workout can curb this by getting those endorphins flowing, giving you energy. It might also push back your lunch a little bit, making your afternoon go a little quicker. Studies show that after exercising, people tend to make better choices regarding food, so this might also help you get through the afternoon without giving in to that vending machine craving. Now for the downfalls. Depending on where you workout, the gym may be packed with people who have the same idea as you, limiting your access to equipment. It also might not be possible for you to leave work for the amount of time it takes to get a good workout in, shower, and get ready again. Men - this is where you are sooooo lucky.
After work can be a great time to get your sweat on. Your done with work for the day (hopefully) and you have the time to invest in a good butt-kicking. You're also more likely to come home and make a healthy dinner. Many people make this time work for them consistently. Conflicts arise when something unexpected happens at work, causing you to stay late. It's also tempting to join coworkers for happy hour, or scrap your plans because something that sounds more fun comes up. Depending on how late you exercise, it can also cause problems with your sleep, in that exercise gives you more energy, so hitting the pillow might not be as easy as it should be. Speaking for the morning exercisers, sleep comes a little too easily, making for a difficult time holding my head up past 7:00pm.
So the answer to the question, "When Should I Exercise?" is that there is no right answer. Experiment with your schedule, listen to your body, and do what works best for you. Exercising at all is a better option than being sedentary. You will benefit from moving your body, no matter what time of day.
I am up before the birds at about 4:30, 5:00am. I like to get to the gym first thing in the morning for a few reasons. I find the facility to be less busy, giving me easier access to equipment. Getting my sweat in before going to work energizes me to face the day. And most importantly, I'm consistent doing it at this time. I have tried to do my workouts at just about every different time of day. Through this, I found that morning sweat sessions give me the opportunity to get my workout in before I have all day to find excuses NOT to. Now, do I bounce out of bed with a huge smile on my face just raring to go? Not exactly. I will say that it definitely took time to get used to this wake-up call. But, after doing this for awhile, it's become as natural a part of my morning as brushing my teeth. And, it's been this way for about 15 years - pretty consistent if you ask me. The biggest downfall of this is the getting up early part, which also equals going to bed early, about 9:00pm to get the sleep necessary to stay healthy and alert (see future posting about sleep...).
I don't know anyone who doesn't hit the wall mid-afternoon. After lunch, around 2:00, I am ready to curl up and take a nap. A lunchtime workout can curb this by getting those endorphins flowing, giving you energy. It might also push back your lunch a little bit, making your afternoon go a little quicker. Studies show that after exercising, people tend to make better choices regarding food, so this might also help you get through the afternoon without giving in to that vending machine craving. Now for the downfalls. Depending on where you workout, the gym may be packed with people who have the same idea as you, limiting your access to equipment. It also might not be possible for you to leave work for the amount of time it takes to get a good workout in, shower, and get ready again. Men - this is where you are sooooo lucky.
After work can be a great time to get your sweat on. Your done with work for the day (hopefully) and you have the time to invest in a good butt-kicking. You're also more likely to come home and make a healthy dinner. Many people make this time work for them consistently. Conflicts arise when something unexpected happens at work, causing you to stay late. It's also tempting to join coworkers for happy hour, or scrap your plans because something that sounds more fun comes up. Depending on how late you exercise, it can also cause problems with your sleep, in that exercise gives you more energy, so hitting the pillow might not be as easy as it should be. Speaking for the morning exercisers, sleep comes a little too easily, making for a difficult time holding my head up past 7:00pm.
So the answer to the question, "When Should I Exercise?" is that there is no right answer. Experiment with your schedule, listen to your body, and do what works best for you. Exercising at all is a better option than being sedentary. You will benefit from moving your body, no matter what time of day.
Saturday, July 16, 2011
Snack Attack
I have a tough time with three square meals a day. I find that even after having a good breakfast, I struggle to fend off the snack attack in the couple of hours before lunch, and the same thing happens before dinner when I hit my afternoon slump. The best thing you can do to prevent a sabotage of your healthy eating efforts is to plan ahead.
On the weekend, make some healthy, filling treats to get you through the week - it's an hour well spent. For example, homemade dried fruit, granola, and granola bars are great because they're loaded with fiber, but you can also make them with a little sweetness to satisfy cravings. Package little snack baggies with a little of each, store in the fridge, and bring one to work with you every day. Another great, filling snack is fresh fruit. Go for those with high water content because they will make you feel fuller - watermelon, cantaloupe, strawberries, peaches, oranges. Or, slice up an apple and pair it with a tablespoon of peanut butter.
My favorite homemade treats:
Birkenstock Granola
2 C rolled oats (quick-cooking are fine)
1 t cinnamon
1/4 C flax seeds
3 T olive oil
1/4 C honey
1/4 C brown sugar
1 t vanilla extract
1/3 C almonds (whole or slivered both work)
1/3 C walnut pieces
2/3 C dried fruit (anything goes here)
Directions: Preheat over to 325 degrees; line baking sheet with parchment paper. In a large bowl, toss together the oats, cinnamon and flax seeds. In a separate, medium bowl, whisk together oil, honey and vanilla; add brown sugar and whisk until not lumpy. Pour liquid mixture over oats mixture and combine with hands, leaving some clumps for texture. Spread in a layer on prepared baking sheet (leave some clumps). Bake for 10 minutes. Remove from oven, stir, and add nuts. Bake an additional 20 minutes, stirring every 7-10 minutes, removing when mixture starts to brown. Let cool completely then add dried fruit. Store in airtight container in fridge. Great over yogurt, with milk, or dry as a crunchy treat!
Homemade Granola Bars
1 C nut butter (go natural and organic - peanut, walnut, almond work, as does sunflower seed butter)
2/3 C honey
1/3 C olive or grapeseed oil
2 C rolled oats (quick-cooking are fine)
1/2 C flax seeds
1 C nuts of your choice (slivered almonds, walnuts, even pistachios work)
1 C dried fruit (anything goes)
1/4 C coconut (try to get a lower fat version that is just coconut - nothing added, bulk section at Whole Foods has the best with no preservatives)
Directions: Preheat oven to 350. Coat 9x13 baking pan with nonstick spray, or just a little oil if you have an oil sprayer. In a large saucepan over medium heat, combine nut butter with honey and oil; stir until all melted together and runny. Remove from heat and add remaining ingredients. Pour mixture into prepared pan and bake in center of oven for 15-20 minutes until lightly browned. Remove and let cool completely. Cut into squares and store in airtight container in fridge.
Dry your own fruit for these recipes, or just for snacking on! I bought a basic food dehydrator and LOVE it! Here's the model I have; no bells or whistles, but gets the job done: http://www.amazon.com/Nesco-FD-75PR-700-Watt-Food-Dehydrator/dp/B000FFVJ3C
On the weekend, make some healthy, filling treats to get you through the week - it's an hour well spent. For example, homemade dried fruit, granola, and granola bars are great because they're loaded with fiber, but you can also make them with a little sweetness to satisfy cravings. Package little snack baggies with a little of each, store in the fridge, and bring one to work with you every day. Another great, filling snack is fresh fruit. Go for those with high water content because they will make you feel fuller - watermelon, cantaloupe, strawberries, peaches, oranges. Or, slice up an apple and pair it with a tablespoon of peanut butter.
My favorite homemade treats:
Birkenstock Granola
2 C rolled oats (quick-cooking are fine)
1 t cinnamon
1/4 C flax seeds
3 T olive oil
1/4 C honey
1/4 C brown sugar
1 t vanilla extract
1/3 C almonds (whole or slivered both work)
1/3 C walnut pieces
2/3 C dried fruit (anything goes here)
Directions: Preheat over to 325 degrees; line baking sheet with parchment paper. In a large bowl, toss together the oats, cinnamon and flax seeds. In a separate, medium bowl, whisk together oil, honey and vanilla; add brown sugar and whisk until not lumpy. Pour liquid mixture over oats mixture and combine with hands, leaving some clumps for texture. Spread in a layer on prepared baking sheet (leave some clumps). Bake for 10 minutes. Remove from oven, stir, and add nuts. Bake an additional 20 minutes, stirring every 7-10 minutes, removing when mixture starts to brown. Let cool completely then add dried fruit. Store in airtight container in fridge. Great over yogurt, with milk, or dry as a crunchy treat!
Homemade Granola Bars
1 C nut butter (go natural and organic - peanut, walnut, almond work, as does sunflower seed butter)
2/3 C honey
1/3 C olive or grapeseed oil
2 C rolled oats (quick-cooking are fine)
1/2 C flax seeds
1 C nuts of your choice (slivered almonds, walnuts, even pistachios work)
1 C dried fruit (anything goes)
1/4 C coconut (try to get a lower fat version that is just coconut - nothing added, bulk section at Whole Foods has the best with no preservatives)
Directions: Preheat oven to 350. Coat 9x13 baking pan with nonstick spray, or just a little oil if you have an oil sprayer. In a large saucepan over medium heat, combine nut butter with honey and oil; stir until all melted together and runny. Remove from heat and add remaining ingredients. Pour mixture into prepared pan and bake in center of oven for 15-20 minutes until lightly browned. Remove and let cool completely. Cut into squares and store in airtight container in fridge.
Dry your own fruit for these recipes, or just for snacking on! I bought a basic food dehydrator and LOVE it! Here's the model I have; no bells or whistles, but gets the job done: http://www.amazon.com/Nesco-FD-75PR-700-Watt-Food-Dehydrator/dp/B000FFVJ3C
Friday, July 15, 2011
Exercise: How Hard Do I Really Have To Work?
The answer to this really depends on those goals you identified before getting started. If you just asked yourself, "What goals?" please read: http://gymjunkie-katie.blogspot.com/2011/07/ouch-there-goes-my-wagon.html.
The Surgeon General currently recommends 150 minutes/week of moderate-intensity aerobic exercise. If you're healthy, do not have more than a few pounds to lose, and do not have a particular fitness goal (such as running a marathon), this can help you remain at a healthy weight while maintaining your cardiovascular fitness. If you have a lot of weight to lose, or a lofty goal of doing a 150 mile bike race, marathon, 2 mile swim in Lake Michigan, this isn't going to cut it.
If you have weight to lose, I would plan on increasing that time to 250-300 minutes/week at moderate-intensity (that's at most 1 hour, 5 days/week). With that said, I wouldn't jump from 0 to 300 right away, or you will risk injuring yourself. Identify your goals, then ease into a plan, beginning with 30 minutes a day of brisk walking, swimming, or anything low-impact. Once you feel comfortable doing so, bump a couple of days up to 45-60 minutes until you're doing that 5 days per week.
Maximize your time. Your routine should consist of both heart-pumping cardio and strength training. To lose weight, you will not only have to burn lots of calories, but you will need to convert some of your fat to muscle to increase your metabolic rate and thus your calorie burn when your body is at rest. To get cardio and strength simultaneously, try circuit training (http://gymjunkie-katie.blogspot.com/2011/07/circuit-training-1.html). This will engage the large muscle groups that cause your heart rate to increase, giving you the cardiovascular benefits while building muscle. Do this 2-3 days a week, and cardio on the other days.
Moderate-intensity is a relative term. I would use the following rule of thumb: if you're exercising and can comfortably carry on a conversation, stop talking and get to work. You should be able to say your name, and maybe one or two words between breaths. You don't need to be stooped over, panting, on the verge of getting sick, but you should focus more on the exercise you're doing than conversing with a friend. Any aerobic exercise that makes your heart and breathing rates increase, and makes you sweat is acceptable. Don't be fooled by swimming - you might not realize you're sweating, but if you're working hard, you are! Use your breathing as a guide here.
If you have a sport-specific goal, follow a sport-specific plan (let me know if you need one). Obviously, if you're doing a 150 mile bike ride, you should focus your cardiovascular efforts on endurance in cycling and some extra lower-body strength in addition to total-body strength. If you're doing a 2 mile swim in Lake Michigan, some open-water swims should be on your schedule, as well as total-body strength. For these individuals, you are focusing on cardiovascular and strength endurance, and will definitely need to put in more than 1 hour on some days to get in those longer swims, bike rides, runs, etc. On those longer training days, your intensity may be a little lower, so that you can maintain effort for however many miles/laps you've got ahead of you.
Stay tuned for Heart Rate Training to come next week...
Go sweat!
The Surgeon General currently recommends 150 minutes/week of moderate-intensity aerobic exercise. If you're healthy, do not have more than a few pounds to lose, and do not have a particular fitness goal (such as running a marathon), this can help you remain at a healthy weight while maintaining your cardiovascular fitness. If you have a lot of weight to lose, or a lofty goal of doing a 150 mile bike race, marathon, 2 mile swim in Lake Michigan, this isn't going to cut it.
If you have weight to lose, I would plan on increasing that time to 250-300 minutes/week at moderate-intensity (that's at most 1 hour, 5 days/week). With that said, I wouldn't jump from 0 to 300 right away, or you will risk injuring yourself. Identify your goals, then ease into a plan, beginning with 30 minutes a day of brisk walking, swimming, or anything low-impact. Once you feel comfortable doing so, bump a couple of days up to 45-60 minutes until you're doing that 5 days per week.
Maximize your time. Your routine should consist of both heart-pumping cardio and strength training. To lose weight, you will not only have to burn lots of calories, but you will need to convert some of your fat to muscle to increase your metabolic rate and thus your calorie burn when your body is at rest. To get cardio and strength simultaneously, try circuit training (http://gymjunkie-katie.blogspot.com/2011/07/circuit-training-1.html). This will engage the large muscle groups that cause your heart rate to increase, giving you the cardiovascular benefits while building muscle. Do this 2-3 days a week, and cardio on the other days.
Moderate-intensity is a relative term. I would use the following rule of thumb: if you're exercising and can comfortably carry on a conversation, stop talking and get to work. You should be able to say your name, and maybe one or two words between breaths. You don't need to be stooped over, panting, on the verge of getting sick, but you should focus more on the exercise you're doing than conversing with a friend. Any aerobic exercise that makes your heart and breathing rates increase, and makes you sweat is acceptable. Don't be fooled by swimming - you might not realize you're sweating, but if you're working hard, you are! Use your breathing as a guide here.
If you have a sport-specific goal, follow a sport-specific plan (let me know if you need one). Obviously, if you're doing a 150 mile bike ride, you should focus your cardiovascular efforts on endurance in cycling and some extra lower-body strength in addition to total-body strength. If you're doing a 2 mile swim in Lake Michigan, some open-water swims should be on your schedule, as well as total-body strength. For these individuals, you are focusing on cardiovascular and strength endurance, and will definitely need to put in more than 1 hour on some days to get in those longer swims, bike rides, runs, etc. On those longer training days, your intensity may be a little lower, so that you can maintain effort for however many miles/laps you've got ahead of you.
Stay tuned for Heart Rate Training to come next week...
Go sweat!
Thursday, July 14, 2011
Soda - Don't Even Think About It
Being that I haven't been a soda drinker for over 15 years, this is easy for me to say - PUT DOWN THE CAN. Hopefully I can provide enough reasons here to make it easy for you to do.
A can of soda has about 150 calories and roughly 40 grams of sugar - FORTY. One teaspoon contains about 4 grams of sugar and 16 calories. If my math is right (not my strong suit), that's about 10 teaspoons of sugar in a can of soda, and the majority of a soda's calories coming from sugar. The American Heart Association recommends that women limit their sugar intake to no more than 6 teaspoons of sugar, men no more than 9 teaspoons. One can of soda puts you over your daily limit, no to mention the sugar that is added to other foods you eat throughout the day.
It's important to recognize how much sugar you're consuming each day. Some foods have naturally-occurring sugars like fruits (fructose) and milk (lactose). Most other sugars come in the form of added sugar and can be found in a variety of foods: cookies, cakes, ice creams, bread, cereal, the list goes on. In fact, I am often surprised by some of the foods that contain lots of added sugar. Read labels! Look for ingredients to avoid: corn syrup, high fructose corn syrup, dextrose, fructose, glucose, maltose, sugar, syrup and honey. These all indicate added sugars, have no nutritional value, and add excessive calories to your diet, causing weight gain and health problems.
If you think I'm going to now tell you to drink diet soda instead, we obviously have never met. Diet soda is mostly comprised of carbonated water. Chemicals and artificial sweeteners are added to give diet soda flavor. Aspartame and sucralose are often used as artificial sweeteners in soda. While these are FDA approved, they have been known to cause frightening side effects, such as headaches, dizziness, mood swings, nausea, abdominal pain and seizures. New research states that diet sodas may even trigger hunger hormones, causing you to consume more calories. Not so "diet" anymore, eh?
Your dentist takes an interest in your soda consumption because soda contains phosphoric acid, an ingredient that leeches calcium from your teeth and bones. Have your dentist and I convinced you yet? If not, read on.
Potassium and sodium benzoate are preservatives that prevent your soda from growing mold and bacteria. These preservatives, when mixed with Vitamin C can react to form benzene, a chemical that has been attributed to causing leukemia and cancers, according to the Center for Science in the Public Interest.
If you need a little bubbly, try some sparkling water with a lemon or lime. Banish soda from your house - don't forget to recycle the cans!
A can of soda has about 150 calories and roughly 40 grams of sugar - FORTY. One teaspoon contains about 4 grams of sugar and 16 calories. If my math is right (not my strong suit), that's about 10 teaspoons of sugar in a can of soda, and the majority of a soda's calories coming from sugar. The American Heart Association recommends that women limit their sugar intake to no more than 6 teaspoons of sugar, men no more than 9 teaspoons. One can of soda puts you over your daily limit, no to mention the sugar that is added to other foods you eat throughout the day.
It's important to recognize how much sugar you're consuming each day. Some foods have naturally-occurring sugars like fruits (fructose) and milk (lactose). Most other sugars come in the form of added sugar and can be found in a variety of foods: cookies, cakes, ice creams, bread, cereal, the list goes on. In fact, I am often surprised by some of the foods that contain lots of added sugar. Read labels! Look for ingredients to avoid: corn syrup, high fructose corn syrup, dextrose, fructose, glucose, maltose, sugar, syrup and honey. These all indicate added sugars, have no nutritional value, and add excessive calories to your diet, causing weight gain and health problems.
If you think I'm going to now tell you to drink diet soda instead, we obviously have never met. Diet soda is mostly comprised of carbonated water. Chemicals and artificial sweeteners are added to give diet soda flavor. Aspartame and sucralose are often used as artificial sweeteners in soda. While these are FDA approved, they have been known to cause frightening side effects, such as headaches, dizziness, mood swings, nausea, abdominal pain and seizures. New research states that diet sodas may even trigger hunger hormones, causing you to consume more calories. Not so "diet" anymore, eh?
Your dentist takes an interest in your soda consumption because soda contains phosphoric acid, an ingredient that leeches calcium from your teeth and bones. Have your dentist and I convinced you yet? If not, read on.
Potassium and sodium benzoate are preservatives that prevent your soda from growing mold and bacteria. These preservatives, when mixed with Vitamin C can react to form benzene, a chemical that has been attributed to causing leukemia and cancers, according to the Center for Science in the Public Interest.
If you need a little bubbly, try some sparkling water with a lemon or lime. Banish soda from your house - don't forget to recycle the cans!
Wednesday, July 13, 2011
Homemade Tortilla Chips
Be good to yourself with these whole wheat, homemade tortilla chips! Perfect for snacking on with homemade salsa and pico de gallo. You'll never buy chips again.
Ingredients:
1 package whole wheat tortillas (look for as little ingredients as possible - high fiber if they have it!)
Olive or grapeseed oil (can be infused with flavors - experiment!)
Salt
Directions: Preheat oven to 350 degrees. Use a pastry brush to lightly brush each tortilla with oil, front and back. Stack together and cut into eighths with a pizza cutter. Place tortilla triangles in single layer on cookie sheet (may have to use more than one cookie sheet, or bake in batches). Sprinkle lightly with salt, or any other spices you like (cumin, paprika, etc.). Bake in middle of oven for about 10 minutes, or until lightly browned. Remove and let cool completely. Store in sealed bag in cool, dry place.
Ingredients:
1 package whole wheat tortillas (look for as little ingredients as possible - high fiber if they have it!)
Olive or grapeseed oil (can be infused with flavors - experiment!)
Salt
Directions: Preheat oven to 350 degrees. Use a pastry brush to lightly brush each tortilla with oil, front and back. Stack together and cut into eighths with a pizza cutter. Place tortilla triangles in single layer on cookie sheet (may have to use more than one cookie sheet, or bake in batches). Sprinkle lightly with salt, or any other spices you like (cumin, paprika, etc.). Bake in middle of oven for about 10 minutes, or until lightly browned. Remove and let cool completely. Store in sealed bag in cool, dry place.
Tuesday, July 12, 2011
Fuel Your Body
I don't have all the answers when it comes to nutrition. The science of nutrition is always changing - fads pop up encouraging people to consume a variety of different things to ward off cancers and heart disease, and avoid foods that cause cancer and obesity. "Super Foods" are all over headlines, and it can all get a little confusing. Talented marketing people that create packaging for foods throw misleading labels on things to make them appear healthier. We as consumers need to know how to read labels, and choose the foods that will fuel our bodies and make us feel great, not weigh us down and make us tired, irritable and unhealthy.
Nutrition as it relates to my diet is something I've struggled with since childhood. I've pretty much tried everything there is for "dieting" tricks, only to learn that the experts are right - diets don't work! Can you drastically reduce your calorie intake and see some weight loss? Of course. But I think we know how this fairytale ends...the minute you start to eat "normally" again, the weight comes back on. The trick is to create your NEW normal.
One of the best places to start is liquid calories and the lack of nutritional value found in most. For example, if you drink orange juice for breakfast, you're getting more sugar and calories, and less fiber than if you just ate an orange. Same goes for most fruit juices. Don't even get me started on soda! This is a blog post all on its own. Stick to water; add a lemon wedge for a little flavor if you want. Do not use flavor packets (Crystal Light, etc.), as these have sugar - and sometimes worse - FAKE sugar. Again, an entire blog on its own. If you tolerate lactose, skim milk is a good beverage because it provides vitamins, minerals and protein; it is not a lot of empty calories like the other options. Alcoholic drinks are a source of more empty calories; limit your intake.
Speaking of empty calories, you want to limit or eliminate the foods you eat that are high in calories, but do not give you any nutrients. These pack on pounds and have no benefit to your body. Packaged foods: chips, crackers, white bread, sugary cereals, store-bought cookies and cakes, etc. Try baking your own sweet treats using apple sauce to substitute oils for moisture, or even baking your own tortilla chips (will post a simple recipe for doing this). With the right recipe, you can make healthier versions of all of these things at home without a lot of time.
Take time at the grocery store to read labels. Look for sugar, corn syrup and hydrogenated oils, as well as looking to see how many ingredients something has and whether or not you can pronounce everything on the label. Quaker Oatmeal To Go bars have over 50 ingredients - the second of which is high fructose corn syrup, followed closely by hydrogenated oil. But, because it is made by Quaker and says "oatmeal", we as consumers interpret this as healthy. Wrong! Over 50 ingredients?! Do yourself a favor - make your own granola bars, or just have a bowl of oatmeal (put it in a small container, grab a spoon - presto! Oatmeal To Go).
I love the USDA's new Food Plate: http://www.choosemyplate.gov/. Engineering minds out there: please create an actual plate that looks just like this! This is the breakdown you want to try to follow for most meals - a large helping of filling, high-fiber, nutrient-rich fruits and vegetables, a smaller portion of grains (brown rice, for example - don't touch that white rice!) and protein (such as fish or chicken), accompanied by a small serving of low-fat dairy.
This information is only a sliver of insight into all of the information out there. There is an endless list of books that go into more depth on nutrition; one I highly recommend is "Master Your Metabolism" by Biggest Loser trainer, Jillian Michaels. She discusses clean eating and the effect of poor nutrition on your health, as well as the effects on your hormones as it pertains to weight loss, overall mood, and energy levels.
Educate yourself on what you're putting into your body - it's worth the time.
Nutrition as it relates to my diet is something I've struggled with since childhood. I've pretty much tried everything there is for "dieting" tricks, only to learn that the experts are right - diets don't work! Can you drastically reduce your calorie intake and see some weight loss? Of course. But I think we know how this fairytale ends...the minute you start to eat "normally" again, the weight comes back on. The trick is to create your NEW normal.
One of the best places to start is liquid calories and the lack of nutritional value found in most. For example, if you drink orange juice for breakfast, you're getting more sugar and calories, and less fiber than if you just ate an orange. Same goes for most fruit juices. Don't even get me started on soda! This is a blog post all on its own. Stick to water; add a lemon wedge for a little flavor if you want. Do not use flavor packets (Crystal Light, etc.), as these have sugar - and sometimes worse - FAKE sugar. Again, an entire blog on its own. If you tolerate lactose, skim milk is a good beverage because it provides vitamins, minerals and protein; it is not a lot of empty calories like the other options. Alcoholic drinks are a source of more empty calories; limit your intake.
Speaking of empty calories, you want to limit or eliminate the foods you eat that are high in calories, but do not give you any nutrients. These pack on pounds and have no benefit to your body. Packaged foods: chips, crackers, white bread, sugary cereals, store-bought cookies and cakes, etc. Try baking your own sweet treats using apple sauce to substitute oils for moisture, or even baking your own tortilla chips (will post a simple recipe for doing this). With the right recipe, you can make healthier versions of all of these things at home without a lot of time.
Take time at the grocery store to read labels. Look for sugar, corn syrup and hydrogenated oils, as well as looking to see how many ingredients something has and whether or not you can pronounce everything on the label. Quaker Oatmeal To Go bars have over 50 ingredients - the second of which is high fructose corn syrup, followed closely by hydrogenated oil. But, because it is made by Quaker and says "oatmeal", we as consumers interpret this as healthy. Wrong! Over 50 ingredients?! Do yourself a favor - make your own granola bars, or just have a bowl of oatmeal (put it in a small container, grab a spoon - presto! Oatmeal To Go).
I love the USDA's new Food Plate: http://www.choosemyplate.gov/. Engineering minds out there: please create an actual plate that looks just like this! This is the breakdown you want to try to follow for most meals - a large helping of filling, high-fiber, nutrient-rich fruits and vegetables, a smaller portion of grains (brown rice, for example - don't touch that white rice!) and protein (such as fish or chicken), accompanied by a small serving of low-fat dairy.
This information is only a sliver of insight into all of the information out there. There is an endless list of books that go into more depth on nutrition; one I highly recommend is "Master Your Metabolism" by Biggest Loser trainer, Jillian Michaels. She discusses clean eating and the effect of poor nutrition on your health, as well as the effects on your hormones as it pertains to weight loss, overall mood, and energy levels.
Educate yourself on what you're putting into your body - it's worth the time.
Sunday, July 10, 2011
8 Week Running Plan - Week 1
Let's get started! Here's the first week of your 8-week NO FAIL running plan. If you missed "Running - The Start Line" please read first: http://gymjunkie-katie.blogspot.com/2011/07/running-start-line.html
Week 1
Monday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Tuesday: Walk easy for 30 minutes (Good day to also do strength!)
Wednesday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Thursday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Friday: Walk easy for 30 minutes (Another good day for strength!)
Saturday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Sunday - Rest
After any strength or cardio session, take a few minutes to stretch, and make sure to hydrate after (as well as during if you can), and eat a little protein to help your muscles recover.
Week 1
Monday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Tuesday: Walk easy for 30 minutes (Good day to also do strength!)
Wednesday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Thursday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Friday: Walk easy for 30 minutes (Another good day for strength!)
Saturday - Run/Walk: Run 1 minute, Walk 2 minutes, Repeat 10 times
Sunday - Rest
After any strength or cardio session, take a few minutes to stretch, and make sure to hydrate after (as well as during if you can), and eat a little protein to help your muscles recover.
Running - The Start Line
Have you always wanted to run, but don't know where to start? As with anything new, there a few things to consider before embarking on the road.
1. Shoes: I used to go to the department store and get whatever running (or even cross-training!) shoe was on sale and would fit my wide feet....then, I got tendinitis in my foot. I learned a very important lesson here: buy your shoes at a store that specializes in running shoes and PLEASE don't run in shoes that are not made for running. Ask a sales associate to fit your foot for the right kind of shoe. There are a number of variations in running shoes, and the people who work at these stores should know what shoe is best for your type of foot. There is nothing like a running shoe that fits properly! It is the foundation of running and can prevent a lot of injuries. Take the time and fork over the cash - it is well worth it. I have been known to find my running shoe at a running store, note the size and style number, then look online for a better price. Take the money you save and buy a new pair of running shorts!
2. Wear the right clothes: Your running clothes are also very important. They should be made of a moisture-wicking material that pulls sweat away from your body and dries quickly. Everything from your sports bra to your socks should be made of this type of material. You don't have to wear skin-tight clothes, but make sure they fit close to the body and there is not a lot of excess fabric weighing you down and causing chafing. Look for flat seams that won't rub under your arms and between your legs; you may even want to apply a petroleum product to these areas, such as Vaseline or Body Glide. Chafing can not only put a huge damper on your run, but it can also lead to more serious skin infections, and even scarring.
3. Start slow: Couch to 5K in one day? Not a good idea. Not only can it lead to injury and put you back on the couch for a long time, but it can also make you never want to run again. Start with a combination of running and walking and gradually taper off the walking until you're running 30 minutes consistently. See tomorrow's post introducing week 1 of the no-fail 8-week running plan!
Note some important safety things as well such as running in a neighborhood you know is safe and well-lit, always run against traffic, stay hydrated, and wear bright, reflective clothing if you're going to be running at night.
Consider these factors before hitting the pavement and get started on the right foot!
1. Shoes: I used to go to the department store and get whatever running (or even cross-training!) shoe was on sale and would fit my wide feet....then, I got tendinitis in my foot. I learned a very important lesson here: buy your shoes at a store that specializes in running shoes and PLEASE don't run in shoes that are not made for running. Ask a sales associate to fit your foot for the right kind of shoe. There are a number of variations in running shoes, and the people who work at these stores should know what shoe is best for your type of foot. There is nothing like a running shoe that fits properly! It is the foundation of running and can prevent a lot of injuries. Take the time and fork over the cash - it is well worth it. I have been known to find my running shoe at a running store, note the size and style number, then look online for a better price. Take the money you save and buy a new pair of running shorts!
2. Wear the right clothes: Your running clothes are also very important. They should be made of a moisture-wicking material that pulls sweat away from your body and dries quickly. Everything from your sports bra to your socks should be made of this type of material. You don't have to wear skin-tight clothes, but make sure they fit close to the body and there is not a lot of excess fabric weighing you down and causing chafing. Look for flat seams that won't rub under your arms and between your legs; you may even want to apply a petroleum product to these areas, such as Vaseline or Body Glide. Chafing can not only put a huge damper on your run, but it can also lead to more serious skin infections, and even scarring.
3. Start slow: Couch to 5K in one day? Not a good idea. Not only can it lead to injury and put you back on the couch for a long time, but it can also make you never want to run again. Start with a combination of running and walking and gradually taper off the walking until you're running 30 minutes consistently. See tomorrow's post introducing week 1 of the no-fail 8-week running plan!
Note some important safety things as well such as running in a neighborhood you know is safe and well-lit, always run against traffic, stay hydrated, and wear bright, reflective clothing if you're going to be running at night.
Consider these factors before hitting the pavement and get started on the right foot!
Friday, July 8, 2011
Introduction to Strength Training
Lifting weights can be intimidating if you've never done it before. All those hulking, sweaty men grunting at their dumbbells, flexing for themselves in the mirror can make for a nervous novice. Strength training is an essential component to any exercise program - it helps build lean muscle which is what burns calories when our body is at rest. Having more muscle can increase your basal (or resting) metabolic rate, the rate at which your body burns calories. Excess fat does nothing for us when our body is at rest, except hang out and make our jeans tight.
There are many avenues to choose from when assembling a strength training program, but they all have one thing in common: resistance. Some different types of resistance are body-weight, elastic resistance, free weights, machines, and plyometric resistance. For now, I will cover three of the most common: body-weight, dumbbell and elastic resistance.
Body-weight training is the basis for weight training, and perhaps the most convenient because it doesn't require equipment. Some exercises that fit into this type of resistance training are squats, push-ups, abdominal crunches, and lunges. Unfortunately, when body-weight training reaches a certain point in terms of strength and endurance, it can lose its effect. As with any practice, to improve, you must increase difficulty. You can increase your repetitions of each exercise, but this will quickly turn from strength training to endurance training. For building size and strength of muscles, it is more effective to increase weight.
Additional resistance, or the use of free weights/dumbbells is an extension of body-weight training. It allows you to gradually increase the difficulty and push the muscle. You can add as little as 1 pound of additional weight, or as much as 20 pounds.
Elastic resistance is different from using dumbbells in that you only have a couple of choices when varying the amount of resistance. You can play with the tension of a band - the more you stretch it, the more resistance you encounter. Or, you can use different bands that offer different resistance. This can be a less expensive option if you're looking to invest in some equipment for your home.
If you're just starting to experiment with weight training, I would suggest adding some of the most common body-weight exercises to your routine. If you can work with a trainer once or twice to make sure you have proper form (I have tried to outline below), that is ideal. Before beginning your cardio, and after a 5-10 minute warm-up, do 15 repetitions of each of the following:
There are many avenues to choose from when assembling a strength training program, but they all have one thing in common: resistance. Some different types of resistance are body-weight, elastic resistance, free weights, machines, and plyometric resistance. For now, I will cover three of the most common: body-weight, dumbbell and elastic resistance.
Body-weight training is the basis for weight training, and perhaps the most convenient because it doesn't require equipment. Some exercises that fit into this type of resistance training are squats, push-ups, abdominal crunches, and lunges. Unfortunately, when body-weight training reaches a certain point in terms of strength and endurance, it can lose its effect. As with any practice, to improve, you must increase difficulty. You can increase your repetitions of each exercise, but this will quickly turn from strength training to endurance training. For building size and strength of muscles, it is more effective to increase weight.
Additional resistance, or the use of free weights/dumbbells is an extension of body-weight training. It allows you to gradually increase the difficulty and push the muscle. You can add as little as 1 pound of additional weight, or as much as 20 pounds.
Elastic resistance is different from using dumbbells in that you only have a couple of choices when varying the amount of resistance. You can play with the tension of a band - the more you stretch it, the more resistance you encounter. Or, you can use different bands that offer different resistance. This can be a less expensive option if you're looking to invest in some equipment for your home.
If you're just starting to experiment with weight training, I would suggest adding some of the most common body-weight exercises to your routine. If you can work with a trainer once or twice to make sure you have proper form (I have tried to outline below), that is ideal. Before beginning your cardio, and after a 5-10 minute warm-up, do 15 repetitions of each of the following:
- Squats: Feet about shoulder-width apart, toes facing forward. Push through the heels without putting any weight in the front of your foot (make sure you can wiggle your toes). Sit your hips back as if sitting back into a chair, until your thighs are parallel to the floor. Stand back up. Repeat 15 times.
- Push-ups: Palms slightly wider than shoulder-distance apart. You can be on your knees or your toes; keep a straight back and lower your chest to the floor. Push back up to starting position. Repeat 15 times.
- Forward lunges: Begin standing with feet together, hands on hips. Step forward with your right foot, you will come up on that toe slightly. Lower your body down until your right thigh is parallel with the floor, pushing through your heel (no weight in the front of the foot). Look for a 90 degree bend at the knee. Stand back up, pulling your right foot back to your starting point; repeat with left foot stepping forward. Repeat 15 times on each side.
- Basic crunch: Lie on your back with your knees bent, feet flat on the floor. Fingertips are placed gently on the back of your head, imaginary tennis ball under the chin, eyes on the ceiling. Keeping your elbows wide (they should be out of your peripheral vision), lift your shoulder blades toward the ceiling as you pull your belly button in towards your spine and push your lower back into the floor. Lower back down without letting your abs lose their contraction. Repeat 15 times, or more if you feel like you can (abs can usually take a little more of a beating).
Thursday, July 7, 2011
Healthy Soft Pretzels
Do you ever get those big soft pretzels at the mall or ballpark? You know the ones I'm talking about - soft and chewy, buttery, about the size of your head. Did you know they pack a calorie punch of nearly 500 calories and around 100 grams of carbohydrates? You would have to run about 5 miles to burn this off! In addition to this, they are made with white flour and provide little to no dietary fiber. Try this awesome recipe and curb those pretzel cravings.
Soft Pretzel Nibbles*
1 package whole wheat pizza dough ball (Trader Joe's works great!)
2 T baking soda
Directions: Preheat over to 450. Line a baking sheet with parchment paper. Fill large pot or saucepan about one quarter full; add baking soda, stir. Bring water to a boil over high heat. Divide dough ball into 4 chunks and roll out individually into long ropes, about 10 inches long/each. Use pizza cutter to slice ropes into about 1 inch chunks. Drop into boiling water and boil until dough floats to surface, about 1-2 minutes. Use a slotted spoon to remove from water and place on prepared baking sheet in a single layer not touching. Bake 10 minutes, or until golden brown. Allow to cool. Can be served plain, with a dash a salt, dipped in mustard, or for a sweet treat, shake in a big with a little cinnamon and sugar (note: LITTLE sugar, we're trying to stay healthy here).
Keep sealed in a freezer bag in the fridge. Great to bring to parties or on the road for a healthy snack!
*Adapted from a recipe in the book, Biggest Loser: Dessert Cookbook
Soft Pretzel Nibbles*
1 package whole wheat pizza dough ball (Trader Joe's works great!)
2 T baking soda
Directions: Preheat over to 450. Line a baking sheet with parchment paper. Fill large pot or saucepan about one quarter full; add baking soda, stir. Bring water to a boil over high heat. Divide dough ball into 4 chunks and roll out individually into long ropes, about 10 inches long/each. Use pizza cutter to slice ropes into about 1 inch chunks. Drop into boiling water and boil until dough floats to surface, about 1-2 minutes. Use a slotted spoon to remove from water and place on prepared baking sheet in a single layer not touching. Bake 10 minutes, or until golden brown. Allow to cool. Can be served plain, with a dash a salt, dipped in mustard, or for a sweet treat, shake in a big with a little cinnamon and sugar (note: LITTLE sugar, we're trying to stay healthy here).
Keep sealed in a freezer bag in the fridge. Great to bring to parties or on the road for a healthy snack!
*Adapted from a recipe in the book, Biggest Loser: Dessert Cookbook
Wednesday, July 6, 2011
The Skinny on Fats
Fat is an essential component of your daily calorie breakdown. Fat plays an important role in keeping our bodies running the way they should. Responsible for healthy brain activity, fuel, and helping the body absorb necessary vitamins, we would be in trouble if we decided to cut fat out of our diets. This counter intuitive fact can be confusing because it's easy to think that if you're overweight, you should avoid eating fat. The overwhelming number of items in the grocery store labeled 'fat free' or 'low-fat' do not help clarify the confusion.
In terms of weight loss/gain, it always comes back to calories in vs. calories out. Each gram of fat has 9 calories, while 1 gram of protein or carbohydrate has only 4 calories; fat grams are the most calorie dense. It is recommended that people consume 20-35% of their daily calories from fats. This is where we need to make decisions to choose the fats that will benefit our bodies, not lead to cancer, diabetes and heart disease (just to name a few).
The winners: polyunsaturated and monounsaturated fats. Polyunsaturated fats lower your bad cholesterol (LDL: ultimately, the fat floating in your blood) and raise your good cholesterol (HDL: this type is responsible for scooping up excess cholesterol and bringing it back to your liver to be broken down). Polyunsaturated fats can be found in nuts, avocado and olive oil. Good sources of monounsaturated fats are fish and fish oil, sunflower and safflower oils (Omega 3s are part of this group).
The losers: saturated and trans fats. Saturated fats raise your total and LDL cholesterol levels. They are primarily found in animal products such as meats, cheeses, eggs and some fish. Trans fats were created by scientists to be added to foods to extend their shelf-life. These can be found in packaged foods and fast foods. Look for items that do not contain saturated or trans fats.
Some people (like me), will attribute our nation's expanding waist sizes and dramatic spikes in deadly disease to Americans eating more fat than they need, and from all the wrong sources. Pair this with a large part of the population not getting the physical exercise they need, and we've got a problem on our hands.
What can you do? Cook with healthy oils (olive, sunflower, safflower, grapeseed) and limit your intake of high-fat meats and dairy products. Another good rule of thumb - you want more food in your fridge or on the counter than in your freezer or pantry. You've heard it all before - stock up on vegetables and fruits and avoid packaged foods that are loaded with bad fats and preservatives. You can make your own cereal, granola bars, and even tortilla chips with very little effort - and no guilt! I will be posting some recipes soon to help... Stay tuned!
In terms of weight loss/gain, it always comes back to calories in vs. calories out. Each gram of fat has 9 calories, while 1 gram of protein or carbohydrate has only 4 calories; fat grams are the most calorie dense. It is recommended that people consume 20-35% of their daily calories from fats. This is where we need to make decisions to choose the fats that will benefit our bodies, not lead to cancer, diabetes and heart disease (just to name a few).
The winners: polyunsaturated and monounsaturated fats. Polyunsaturated fats lower your bad cholesterol (LDL: ultimately, the fat floating in your blood) and raise your good cholesterol (HDL: this type is responsible for scooping up excess cholesterol and bringing it back to your liver to be broken down). Polyunsaturated fats can be found in nuts, avocado and olive oil. Good sources of monounsaturated fats are fish and fish oil, sunflower and safflower oils (Omega 3s are part of this group).
The losers: saturated and trans fats. Saturated fats raise your total and LDL cholesterol levels. They are primarily found in animal products such as meats, cheeses, eggs and some fish. Trans fats were created by scientists to be added to foods to extend their shelf-life. These can be found in packaged foods and fast foods. Look for items that do not contain saturated or trans fats.
Some people (like me), will attribute our nation's expanding waist sizes and dramatic spikes in deadly disease to Americans eating more fat than they need, and from all the wrong sources. Pair this with a large part of the population not getting the physical exercise they need, and we've got a problem on our hands.
What can you do? Cook with healthy oils (olive, sunflower, safflower, grapeseed) and limit your intake of high-fat meats and dairy products. Another good rule of thumb - you want more food in your fridge or on the counter than in your freezer or pantry. You've heard it all before - stock up on vegetables and fruits and avoid packaged foods that are loaded with bad fats and preservatives. You can make your own cereal, granola bars, and even tortilla chips with very little effort - and no guilt! I will be posting some recipes soon to help... Stay tuned!
Tuesday, July 5, 2011
Ouch! There Goes My Wagon.
Life can really get in the way when you're trying to make positive changes to your exercise and eating habits. The holidays can especially put a kink in the plan. In addition to holidays, most people have careers, families, homes and other obligations that require a large chunk of hours in the day, making it difficult to plan healthy meals and squeeze in a daily sweat session. There really is no quick fix for this dilemma, or magic trick that can be done to make it easier - if something existed out there, I would tell you! But there are some things that can help you if you've fallen off the wagon, or if you've just been staring at the wagon trying to get the motivation to jump on.
1. Identify your goals
Do you want to increase strength and/or flexibility? Improve your cardiovascular endurance? Lose weight? Increase core strength? Run a 5k or even a marathon? Be able to walk up the stairs with the laundry basket and not feel like your heart is going to burst out of your chest? Identify some short and long-term goals before you get started. This can help you focus your workouts to meet your needs and help you be successful.
2. Be flexible and open to trying new things
It can be intimidating to try a new machine at the gym or walk into a group fitness class where everyone already knows everyone else. That said, your body eventually adapts to exercise so you will have to try something new at some point if you want to continue seeing results. Ask a desk attendant at the gym to show you how to use a new machine that intimidates you. Show up early to a new group fitness class, let the instructor know you're new and that you're a little nervous. S/he should be welcoming and answer any of your questions/concerns. If you can talk a friend into coming with you, do it!
3. Set realistic expectations
This is key to making yourself successful. If you set unrealistic expectations, like losing 50 lbs. in a month (WAY too aggressive!), you are setting yourself up for failure. When you don't meet that expectation, you might get discouraged and quit altogether. Identify those goals and set an expectation that you can actually meet, such as "I'm going to try taking a walk most nights after dinner instead of watching TV" and go from there.
4. Find a good trainer
I don't say this because I am a trainer and I want your business. You don't have to hire someone to work with you every time you exercise. I would suggest just a few sessions to get you started. Come to your first meeting/fitness assessment prepared to share your goals, and rely on their expertise. If you've fallen off the wagon, hire someone to help give you a boost back on. That said, do your research. There are a lot of useless personal trainers out there. Find someone who has gotten results with a fabulous trainer, get that trainer's number and start there.
5. Don't beat yourself up
Getting off track is normal. The beauty is that you can always get back ON! Try to identify what happened to throw you off (holidays, work, travel, illness, etc.) and use this time "off" to assess the progress you've made so far, and maybe even reassess your goals and expectations if you feel that you might have been overly aggressive with those goals. Most importantly, don't let this lapse discourage you to the point that you give up.
1. Identify your goals
Do you want to increase strength and/or flexibility? Improve your cardiovascular endurance? Lose weight? Increase core strength? Run a 5k or even a marathon? Be able to walk up the stairs with the laundry basket and not feel like your heart is going to burst out of your chest? Identify some short and long-term goals before you get started. This can help you focus your workouts to meet your needs and help you be successful.
2. Be flexible and open to trying new things
It can be intimidating to try a new machine at the gym or walk into a group fitness class where everyone already knows everyone else. That said, your body eventually adapts to exercise so you will have to try something new at some point if you want to continue seeing results. Ask a desk attendant at the gym to show you how to use a new machine that intimidates you. Show up early to a new group fitness class, let the instructor know you're new and that you're a little nervous. S/he should be welcoming and answer any of your questions/concerns. If you can talk a friend into coming with you, do it!
3. Set realistic expectations
This is key to making yourself successful. If you set unrealistic expectations, like losing 50 lbs. in a month (WAY too aggressive!), you are setting yourself up for failure. When you don't meet that expectation, you might get discouraged and quit altogether. Identify those goals and set an expectation that you can actually meet, such as "I'm going to try taking a walk most nights after dinner instead of watching TV" and go from there.
4. Find a good trainer
I don't say this because I am a trainer and I want your business. You don't have to hire someone to work with you every time you exercise. I would suggest just a few sessions to get you started. Come to your first meeting/fitness assessment prepared to share your goals, and rely on their expertise. If you've fallen off the wagon, hire someone to help give you a boost back on. That said, do your research. There are a lot of useless personal trainers out there. Find someone who has gotten results with a fabulous trainer, get that trainer's number and start there.
5. Don't beat yourself up
Getting off track is normal. The beauty is that you can always get back ON! Try to identify what happened to throw you off (holidays, work, travel, illness, etc.) and use this time "off" to assess the progress you've made so far, and maybe even reassess your goals and expectations if you feel that you might have been overly aggressive with those goals. Most importantly, don't let this lapse discourage you to the point that you give up.
Sunday, July 3, 2011
Red, White and Blue - Good For You Too!
Indulge in a festive dessert this holiday weekend! All the sweetness, none of the guilt. And 8 filling grams of fiber per cup!
Berries with Vanilla Sauce
3 T sugar
1 T cornstarch
1 1/2 C vanilla almond or soy milk
2 egg yolks, beaten
1 t vanilla
4 C fresh mixed berries (such as raspberries, strawberries and blueberries)
Directions: Stir together sugar and cornstarch in 1-quart stainless steel or nonstick saucepan (do not use aluminum because the sauce will discolor). With wire whisk, stir in soymilk and egg yolks until well blended. Heat to boiling over medium heat, stirring constantly . Boil 1 minute, stirring constantly (this is no joke - don't stop for a second or it will burn). Remove from heat, stir in vanilla. Refrigerate for about 1 hour, or until cold. Divide berries among 4-6 individual dessert dishes. Spoon sauce over berries and serve immediately.
Can't take the credit for this one - shamelessly swiped from www.eatbetteramerica.com
Berries with Vanilla Sauce
3 T sugar
1 T cornstarch
1 1/2 C vanilla almond or soy milk
2 egg yolks, beaten
1 t vanilla
4 C fresh mixed berries (such as raspberries, strawberries and blueberries)
Directions: Stir together sugar and cornstarch in 1-quart stainless steel or nonstick saucepan (do not use aluminum because the sauce will discolor). With wire whisk, stir in soymilk and egg yolks until well blended. Heat to boiling over medium heat, stirring constantly . Boil 1 minute, stirring constantly (this is no joke - don't stop for a second or it will burn). Remove from heat, stir in vanilla. Refrigerate for about 1 hour, or until cold. Divide berries among 4-6 individual dessert dishes. Spoon sauce over berries and serve immediately.
Can't take the credit for this one - shamelessly swiped from www.eatbetteramerica.com
Friday, July 1, 2011
Circuit Training 1
Circuit training is a great exercise format that is effective for losing weight, getting stronger, and improving cardiovascular health. Combing both strength and resistance training with short bursts of high-intensity cardio, the idea is to keep the heart rate up to burn maximum calories and have minimal rest between exercises. Try the simple circuit below for a quick, effective total-body workout that you can do at home, or even on the road, with no equipment!
Warm Up: Take 5-10 minutes to warm up your body and prepare it for exercise; this will warm your muscles and reduce your risk of injury.
THE CIRCUIT
1. Basic Squat - 15 repetitions: Stand with feet about shoulder-distance apart, upper body tall and back straight. Push your weight into your heels (try wiggling those toes to make sure you're not putting weight towards the front of your feet) and slowly lower your hips back and down as if you're sitting back into a chair (place a chair behind you if this helps). Lower down until you have a 90 degree bend at the knee, and your thighs are parallel to the ground. Slowly raise your body up and squeeze your backside/buns/butt/tush/junk in the trunk (whatever you want to call it) at the top of the movement. Repeat 15 times.
2. Push-ups - 15 repetitions: Place your hands on the floor, slightly wider than shoulder-distance apart. Push up to plank position on your toes, pull your belly button towards your spine and keep your back straight (your body should be in a straight line). Slowly lower your chest towards the floor and push back up to starting position, keeping your body in a straight line throughout. These can also be done on your knees, just lower them to the floor, maintaining that straight back. Repeat 15 times.
3. Jumping Jacks - 1 minute: These should be done with high intensity to get your heart rate up and make you breathless. Test your intensity level: you should be able to say your first name by the end of the minute, but not much more than that. If you can carry on a conversation, pick up the intensity.
4. Tricep Dips - 15 repetitions: Sit on a kitchen chair, coffee table, or something of similar height. Place palms under your backside/buns/butt/tush/junk in the trunk the edge of chair, fingers facing the same direction you are, away from chair. Slide your buns off the chair, and slowly lower your body down, bending through the elbows as low as you feel comfortable, aiming for a 90 degree bend at the elbow. You will also feel in the back of your arms (that part that keeps moving long after you've stopped waving...), but you'll also feel this in your chest and shoulders. Repeat 15 times.
5. Basic Crunch - 25 repetitions: Lie on your back, knees bent with feet flat on floor. Place your fingertips behind your head, elbows wide and out of your peripheral sight, chin up away from your chest, eyes on the ceiling. Slowly raise your shoulder blades up off the floor and towards the ceiling. Keep those elbows wide to ensure you're not pulling on the back of your head and neck, as this will cause unnecessary strain. Slowly lower down without completely resting back on the floor. Repeat 25 times.
6. Mountain Climbers/Running Man - 1 minute: Assume plank position - hands directly below your shoulders, arms straight, legs extended behind you, up on your toes, straight back (almost as if you're going into a push-up). Pull your left knee in towards your chest, quickly straighten back to starting position. Repeat with right knee and continue alternating for 1 minute. You will look like your running in place, except horizontally. The idea is to keep your pace high, quickly alternating knees to get your heart rate up.
7. Wall Sit - 1 minute: Put your back up against a wall (or garage door if you're outside). Place your feet about hip-distance apart, slightly in front of you. Slide down the wall until you're in a sitting position with your knees bent at 90 degrees. Hang out here for 1 minute. If you have free weights and some experience, this is a great time to do some bicep curls or shoulder presses. Beginners, just hang out and feel the burn!
8. Straight Leg Drops - 15 repetitions: Lie on your back and put your legs straight up in the air, feet parallel to the ceiling, arms at your side; push your lower back into the floor (think about making an imprint of your spine on the floor). Slowly lower your legs down towards the floor keeping them straight to the point you feel comfortable. Note: If your lower back is starting to lift off the floor, you've gone too far; that back should stay flush to the floor at all times - this will get easier, I promise! It only takes a small range of motion for those abs to fire, so don't overdo it. Repeat 15 times.
9. Stairs - 1 minute: Any stairs or steps will do. Run them as quickly as possible for 1 minute getting your heart rate up. If there isn't a stair or step in sight, jog in place pulling your knees as high as you can for 1 minute.
10. Circuit complete. Rest for 3 minutes and sip water. Take a little longer if you're not handling the effort well.
11. Try 3 circuits, or two if you're having trouble. A single circuit should take about 15 to 18 minutes.
12. Cool down and stretch gently at the completion of your workout.
Refuel within 30 minutes with a snack including some carbohydrate and protein. Do no more than 3 sessions a week on non-consecutive days. You may do other less intensive weights workouts or cardio in that week.This is a great workout to do with a friend or family member too. Crank your favorite tunes and get your sweat on!
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