It is true what is said about breakfast being the most important meal of the day. Breakfast kick starts your metabolism and helps to keep blood sugar levels stable, decreasing your cravings for naughty foods. It also gives you the energy you need to face the day. I know, I know - you're in a hurry in the morning and barely have enough time to make sure your shoes match, much less eat a healthy breakfast. This recipe is quick and easy, and can be made ahead of time and kept in the fridge all week for a grab-and-go breakfast. All you need is an extra 30 seconds to grab one on your way out the door. Pair it with a piece of fresh fruit for good measure. As usual, try to use as many organic ingredients as possible.
Breakfast Cookie
2 eggs, beaten
1/2 C honey
1/4 C butter
1 C grated carrots
1/2 C raisins
1/2 C cranberries
1 C chopped walnuts
1 C whole wheat flour
1 C oats
1 t cinnamon
1 t nutmeg
1 1/2 C organic cereal (I use Nature's Path Multibran Flakes)
Directions: Preheat oven to 350 degrees. In a large bowl, beat eggs. Add honey and butter, mix until smooth. Stir in carrots, walnuts, raisins and cranberries. In a separate bowl, combine flour, oats, cinnamon and nutmeg, mix until combined. Add dry ingredients to wet ingredients and mix. Fold in cereal. Drop by spoonful onto cookie sheet and bake for about 15 minutes, or until firm. Store in fridge in airtight container.
Wednesday, December 7, 2011
Monday, November 21, 2011
Gobble, Gobble = Waddle, Waddle
With the holidays upon us, it's more important than ever to remind ourselves of the hard work we do year-round to stay fit and healthy. For some, Thanksgiving is seen as the kick-off to a month of free passes to eat, drink, be merry, then eat and drink some more. Workout routines are cast aside to make time for shopping, cooking, entertaining and celebrating. Not this year! I challenge you to make this your healthiest Thanksgiving yet by making some minor adjustments that will provide major payoffs. Start your holidays on a healthy note, and you will feel better, have less stress, and not end up wearing the tablecloth because it's the only thing that fits. Try these recipes, and dare your guests to tell the difference! Don't forget, a walk after dinner is the perfect dessert...
Roasted Turkey*
(Serves 9)
1 whole, fresh turkey, 10-14 lbs
fresh rosemary and thyme (desired amount, 2-3 sprigs of each)
2 medium onions, chopped
olive oil
Directions: Preheat oven to 350 degrees. Remove giblets from turkey and discard. Rinse turkey inside and out, pat dry. Combine fresh herbs and onion and stuff mixture into cavity. Rub olive oil under the skin of the turkey, place in roasting pan, tuck wings back. Roast in oven until skin is golden brown and crisp, and the juices run clear when thigh is pierced with a knife. While it cooks, baste the turkey with the juices that collect in the pan several times. Meat thermometer should read about 170 (bird will continue to cook once removed from oven, should read 180 before eating). Let turkey rest for about 20 minutes, remove herbs from cavity and discard. Slice and serve.
"Potato" Casserole*
(Serves 8)
16 oz frozen or fresh cauliflower
2 T light butter
4 oz softened cream cheese
1 lb turkey bacon, cooked and crumbled (optional)
8 oz shredded cheddar cheese
2 T chopped green onions
2 T water
Directions: Preheat oven to 350. Steam cauliflower with water in microwave until very soft. Remove, mash with potato masher. Blend in butter and cream cheese. Add cheddar (reserving 1/2 C) and remaining ingredients. Put in casserole dish and top with remaining cheddar. Bake at 350 for about 20 minutes, or until brown and bubbly.
Green Bean Casserole*
(Serves 8)
6 C green beans, trimmed and cut into 1 inch pieces
2 C diced, fresh mushrooms
1 can reduced fat/reduced sodium cream of mushroom soup
1/2 C skim milk
2 cloves garlic, crushed
Dash of fresh-ground pepper
1/2 C French fried onions (optional)
Directions: Preheat oven to 375. Wash and cut beans and mushrooms. In bottom of baking dish, combine soup, milk, garlic and dash of pepper until smooth. Add green beans and mushrooms, stir until coated and evenly distributed. Sprinkle onions on top in an even layer, if desired. Bake 30-35 minutes until onions are crispy and/or sauce is bubbly.
Healthy Stuffing*
(16 servings)
1 T light butter
14 oz whole wheat stuffing bread (check label for NO high-fructose corn syrup)
1/2 C of each: chopped onion, diced celery, diced carrots, diced mushrooms
2-3 cloves of garlic
2-2 1/2 C low-sodium chicken broth (or vegetable broth if vegetarian)
1 t poultry seasoning (if desired)
Directions: Preheat oven to 350. Spray large saute pan with olive oil sprayer, melt butter. Add veggies and cook until tender. Remove from heat to separate bowl and allow to cool slightly. In a large bowl, mix bread stuffing and veggies together with poultry seasoning and chicken broth until moist, but not soaking. Spray casserole dish with olive oil, add stuffing mix, and cover with foil. Bake 20-25 minutes; uncover and cook another 10 minutes or until crispy on top.
*Modified from Spark Recipes
Roasted Turkey*
(Serves 9)
1 whole, fresh turkey, 10-14 lbs
fresh rosemary and thyme (desired amount, 2-3 sprigs of each)
2 medium onions, chopped
olive oil
Directions: Preheat oven to 350 degrees. Remove giblets from turkey and discard. Rinse turkey inside and out, pat dry. Combine fresh herbs and onion and stuff mixture into cavity. Rub olive oil under the skin of the turkey, place in roasting pan, tuck wings back. Roast in oven until skin is golden brown and crisp, and the juices run clear when thigh is pierced with a knife. While it cooks, baste the turkey with the juices that collect in the pan several times. Meat thermometer should read about 170 (bird will continue to cook once removed from oven, should read 180 before eating). Let turkey rest for about 20 minutes, remove herbs from cavity and discard. Slice and serve.
"Potato" Casserole*
(Serves 8)
16 oz frozen or fresh cauliflower
2 T light butter
4 oz softened cream cheese
1 lb turkey bacon, cooked and crumbled (optional)
8 oz shredded cheddar cheese
2 T chopped green onions
2 T water
Directions: Preheat oven to 350. Steam cauliflower with water in microwave until very soft. Remove, mash with potato masher. Blend in butter and cream cheese. Add cheddar (reserving 1/2 C) and remaining ingredients. Put in casserole dish and top with remaining cheddar. Bake at 350 for about 20 minutes, or until brown and bubbly.
Green Bean Casserole*
(Serves 8)
6 C green beans, trimmed and cut into 1 inch pieces
2 C diced, fresh mushrooms
1 can reduced fat/reduced sodium cream of mushroom soup
1/2 C skim milk
2 cloves garlic, crushed
Dash of fresh-ground pepper
1/2 C French fried onions (optional)
Directions: Preheat oven to 375. Wash and cut beans and mushrooms. In bottom of baking dish, combine soup, milk, garlic and dash of pepper until smooth. Add green beans and mushrooms, stir until coated and evenly distributed. Sprinkle onions on top in an even layer, if desired. Bake 30-35 minutes until onions are crispy and/or sauce is bubbly.
Healthy Stuffing*
(16 servings)
1 T light butter
14 oz whole wheat stuffing bread (check label for NO high-fructose corn syrup)
1/2 C of each: chopped onion, diced celery, diced carrots, diced mushrooms
2-3 cloves of garlic
2-2 1/2 C low-sodium chicken broth (or vegetable broth if vegetarian)
1 t poultry seasoning (if desired)
Directions: Preheat oven to 350. Spray large saute pan with olive oil sprayer, melt butter. Add veggies and cook until tender. Remove from heat to separate bowl and allow to cool slightly. In a large bowl, mix bread stuffing and veggies together with poultry seasoning and chicken broth until moist, but not soaking. Spray casserole dish with olive oil, add stuffing mix, and cover with foil. Bake 20-25 minutes; uncover and cook another 10 minutes or until crispy on top.
*Modified from Spark Recipes
Wednesday, October 26, 2011
No Tricks - All Treats
Pumpkin lovers rejoice! Not only are pumpkins great for carving and displaying artistic abilities on your front porch, but this sassy squash also packs a punch when it comes to nutrition. Low in fat, pumpkin is high in: beta and alpha carotene (boost immunity and fight heart disease), vitamins C and E (boost immunity and promote healthy skin), and fiber (stabilize blood sugars, reduce cholesterol).
In addition to the benefits of the "meat" inside the pumpkin, the seeds are worth saving too! Pumpkin seeds are great for roasting as a healthy snack and provide: monounsaturated fatty acids (promote weight loss), vitamin E, magnesium, potassium, iron and zinc.
Enjoy these healthy recipes for fall treats that are sure to please!
Roasted Pumpkin Seeds
Pumpkin seeds
Olive oil
Salt (optional)
Directions: Preheat oven to 350 degrees. Lightly oil large, rimmed baking sheet. Make one even layer of pumpkin seeds. Drizzle lightly with olive oil and mix until coated (I use an olive oil sprayer to avoid using too much). Roast in oven until dried and lightly browned, shaking the pan occasionally (every 10 minutes or so). Once done, remove from oven and lightly salt, or add your favorite spice: cumin, chili powder for a little kick, seasoned salt, etc. I think they're fine with nothing!
Whole Wheat Spiced Pumpkin Pancakes
Servings: About 20 when 1/4 C measure is used
2 C organic whole wheat pastry flour
4 t baking powder
1 t baking soda
1/2 t ground nutmeg
1/2 t ground ginger
1/4 C organic brown sugar
1 egg yolk
2 C organic skim milk
1 C organic canned pumpkin (NOT pumpkin pie mix; look at ingredients and make sure it only says "pumpkin")
3 T apple butter (optional)
3 egg whites
Directions:
1. In a large bowl, whisk together the flour, baking powder, baking soda, and spices.
2. In a separate bowl, mix together the egg yolk, pumpkin, brown sugar, and apple butter. Stir in milk until well-blended.
3. Add pumpkin mixture to flour mixture and stir until just combined.
4. In a medium bowl, beat egg whites until light and fluffy; fold egg whites into batter.
5. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with olive oil. Cook until browned on each side.
Whole Wheat Oat Pumpkin Muffins
Servings: 12
1 egg
2/3 C organic sugar
1 can (1 3/4 C) pure pumpkin (NOT pumpkin pie mix)
1 T vanilla extract
2/3 C nonfat milk
1 C whole wheat flour
1/2 C oat flour *
1 t baking soda
1 t baking powder
1/2 t salt
1 t cinnamon
1 t pumpkin pie spice
*If you can't find oat flour, then try putting oats in your blender and pulverizing until ground down to flour
Directions:
1. Preheat oven to 425. Lightly spray 12-cup muffin tin with olive oil, or line with paper cups.
2. In a large bowl, combine pumpkin, eggs, sugar, vanilla, and milk; stir well.
3. Sift in flours, baking soda, baking powder, salt cinnamon, and pumpkin pie spice.
4. Fill prepared muffin cups equally. Bake 20 minutes, or until toothpick inserted in the middle comes out clean
In addition to the benefits of the "meat" inside the pumpkin, the seeds are worth saving too! Pumpkin seeds are great for roasting as a healthy snack and provide: monounsaturated fatty acids (promote weight loss), vitamin E, magnesium, potassium, iron and zinc.
Enjoy these healthy recipes for fall treats that are sure to please!
Roasted Pumpkin Seeds
Pumpkin seeds
Olive oil
Salt (optional)
Directions: Preheat oven to 350 degrees. Lightly oil large, rimmed baking sheet. Make one even layer of pumpkin seeds. Drizzle lightly with olive oil and mix until coated (I use an olive oil sprayer to avoid using too much). Roast in oven until dried and lightly browned, shaking the pan occasionally (every 10 minutes or so). Once done, remove from oven and lightly salt, or add your favorite spice: cumin, chili powder for a little kick, seasoned salt, etc. I think they're fine with nothing!
Whole Wheat Spiced Pumpkin Pancakes
Servings: About 20 when 1/4 C measure is used
2 C organic whole wheat pastry flour
4 t baking powder
1 t baking soda
1/2 t ground nutmeg
1/2 t ground ginger
1/4 C organic brown sugar
1 egg yolk
2 C organic skim milk
1 C organic canned pumpkin (NOT pumpkin pie mix; look at ingredients and make sure it only says "pumpkin")
3 T apple butter (optional)
3 egg whites
Directions:
1. In a large bowl, whisk together the flour, baking powder, baking soda, and spices.
2. In a separate bowl, mix together the egg yolk, pumpkin, brown sugar, and apple butter. Stir in milk until well-blended.
3. Add pumpkin mixture to flour mixture and stir until just combined.
4. In a medium bowl, beat egg whites until light and fluffy; fold egg whites into batter.
5. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with olive oil. Cook until browned on each side.
Whole Wheat Oat Pumpkin Muffins
Servings: 12
1 egg
2/3 C organic sugar
1 can (1 3/4 C) pure pumpkin (NOT pumpkin pie mix)
1 T vanilla extract
2/3 C nonfat milk
1 C whole wheat flour
1/2 C oat flour *
1 t baking soda
1 t baking powder
1/2 t salt
1 t cinnamon
1 t pumpkin pie spice
*If you can't find oat flour, then try putting oats in your blender and pulverizing until ground down to flour
Directions:
1. Preheat oven to 425. Lightly spray 12-cup muffin tin with olive oil, or line with paper cups.
2. In a large bowl, combine pumpkin, eggs, sugar, vanilla, and milk; stir well.
3. Sift in flours, baking soda, baking powder, salt cinnamon, and pumpkin pie spice.
4. Fill prepared muffin cups equally. Bake 20 minutes, or until toothpick inserted in the middle comes out clean
Tuesday, October 18, 2011
Circuit Training 2
Get your cardio in while building muscle! Circuit training is one of the most effective workouts I've found to blast calories and build fat-burning muscle. This circuit will require some medium-sized weights. If you do not have access to any equipment, see Circuit Training 1.
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.
CIRCUIT 1
1. Front wood chop with squat: With your feet a little wider than shoulder-distance apart, hold 1 weight with both hands. Let the weight hang down in front of you as you lower down into a squat - hips back like you're sitting back into a chair, weight in your heels NOT in your toes. As you raise your body back up, keep your arms straight and raise the weight in front of you, up over your head. Lower the weight back down while simultaneously sitting back into a squat. Repeat 15 times. This will look/feel like your chopping wood, hence the name.
2. Squat with cross-chop: Same as above, but you will lower the weight down towards your right side, then lift up across your body to the opposite side, rotating slightly through your torso. Repeat 15 times to one side, then do 15 repetitions to the other side.
3. Torso twist: In a squat position, bend your elbows holding the one weight in front of your chest, close to your body. Keeping your hips square and in place, rotate through your torso to the right side, keeping the weight at your chest, then slowly rotate to your left side. Keep your abs engaged and tight, only moving from the hips up. This is meant to work your core, so keep your lower body still. Repeat until you've rotated to each side 15 times.
4. CARDIO - Happy feet: Put down your weight. In a squat position, come up on your toes and quickly transfer your weight from one foot to the other, hands up at chest height for balance. Think of football players going through tire drills, this is what you should look like. Keep moving for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat above circuit 1 time
Repeat above circuit 1 time
CIRCUIT 2
1. Lateral raise: With one weight in each hand, let your arms hang down at your sides, feet in a comfortable position, about hip-distance apart, knees slightly bent. Inhale. As you exhale, slowly lift your arms up to your sides until your arms are parallel to the floor (you should look like the letter 'T'). Slowly lower back to starting position, but don't let the weights drag your arms back down; resist gravity here. Repeat 15 times.
2. Tricep pulse back: With one weight in each hand, stand with feet together, knees slightly bent. Hinge at hips to bring your upper body down to about a 45 degree angle to the floor. With arms straight, turn palms to face behind you. Lift arms back, palms still facing behind you, arms straight. Squeeze your triceps (the muscles on the back of your upper arms) and your upper back. Repeat 15 times.
3. Plank with back row: Place one weight nearby. Bring your body up into plank on your toes and hands. To perfect your plank, see: Plank You Very Much. Once up in plank, take weight into one hand, transfer your body weight to the other hand. Left weight into a back row, elbow towards the ceiling, upper arm brushing the side of your body. Repeat 15 times on EACH side.
CARDIO - Speed Skate: With feet wider than shoulder distance, hop from one foot to the other, mimicking a speed-skating motion with your body. Repeat for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 2 one more time.
CIRCUIT 3
1. Cross punch with weights: With one weight in each hand, perform cross-body punches. One hand punches across the body, free hand is up protecting the face. Keep your pace up, quickly alternating punching hand. Repeat 20 times with each hand.
2. Plank with tricep kickback: Bring your body into the position you were in for back row in plank. Take weight in one hand and perform tricep kickback: elbow stays glued to your side, forearm kicks back, squeeze through the back of the arm. Bring back to starting position. Repeat 15 times on EACH side.
3. Push-ups on knees: Hold one weight in each hand and place them on the floor in front of you. Staying on your knees, do push-ups. Repeat 15 times.
4. CARDIO - High knees: This is like running in place, but you want to lift those knees up to waist-height if you can, while pumping your arms. Keep moving for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 3 one more time.
This circuit should take at least 30 minutes to perform. If you've got some extra time, feel free to repeat each circuit one more time!
3. Plank with back row: Place one weight nearby. Bring your body up into plank on your toes and hands. To perfect your plank, see: Plank You Very Much. Once up in plank, take weight into one hand, transfer your body weight to the other hand. Left weight into a back row, elbow towards the ceiling, upper arm brushing the side of your body. Repeat 15 times on EACH side.
CARDIO - Speed Skate: With feet wider than shoulder distance, hop from one foot to the other, mimicking a speed-skating motion with your body. Repeat for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 2 one more time.
CIRCUIT 3
1. Cross punch with weights: With one weight in each hand, perform cross-body punches. One hand punches across the body, free hand is up protecting the face. Keep your pace up, quickly alternating punching hand. Repeat 20 times with each hand.
2. Plank with tricep kickback: Bring your body into the position you were in for back row in plank. Take weight in one hand and perform tricep kickback: elbow stays glued to your side, forearm kicks back, squeeze through the back of the arm. Bring back to starting position. Repeat 15 times on EACH side.
3. Push-ups on knees: Hold one weight in each hand and place them on the floor in front of you. Staying on your knees, do push-ups. Repeat 15 times.
4. CARDIO - High knees: This is like running in place, but you want to lift those knees up to waist-height if you can, while pumping your arms. Keep moving for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 3 one more time.
This circuit should take at least 30 minutes to perform. If you've got some extra time, feel free to repeat each circuit one more time!
Tuesday, September 20, 2011
Start Your Day Off Right
You've probably heard that breakfast is the most important meal of the day, but have you ever heard why it's so important? When looking at weight loss, statistics show that people who skip breakfast in the morning in an effort to lose weight are far more likely to be obese. Those who skip breakfast tend to indulge in more calories at their next meal, or consume high calories foods to stave off hunger until lunch time rolls around. Several studies even show that individuals who eat fewer, larger meals accumulate more body fat over time than those who consume smaller, more frequent meals.
For this very important meal, you want to have something that has some carbs, protein and fiber, and a little fat. This winning combination will get your metabolism revved up for the long day ahead, and keep you satisfied and focused. Try this breakfast of champions and say goodbye to hunger pangs:
Morning Muesli (to be made the night before)
1/2 C milk (can be soy, almond, etc. I use So Delicious coconut milk for some healthy monounsaturated fats)
1/2 C oats (any kind here, quick-cooking, steel cut, etc.)
1 T chia seeds (read here for more information: http://gymjunkie-katie.blogspot.com/2011/08/discover-chia-seeds.html)
1 T nuts (walnuts or almonds are an excellent choice here)
1/2 C fresh berries
Directions: At night, mix everything EXCEPT fresh berries in a medium-sized bowl (I use a cereal bowl). Combine until oats are soaked with milk. Cover and refrigerate overnight. In the morning, add your fresh berries and enjoy!
For this very important meal, you want to have something that has some carbs, protein and fiber, and a little fat. This winning combination will get your metabolism revved up for the long day ahead, and keep you satisfied and focused. Try this breakfast of champions and say goodbye to hunger pangs:
Morning Muesli (to be made the night before)
1/2 C milk (can be soy, almond, etc. I use So Delicious coconut milk for some healthy monounsaturated fats)
1/2 C oats (any kind here, quick-cooking, steel cut, etc.)
1 T chia seeds (read here for more information: http://gymjunkie-katie.blogspot.com/2011/08/discover-chia-seeds.html)
1 T nuts (walnuts or almonds are an excellent choice here)
1/2 C fresh berries
Directions: At night, mix everything EXCEPT fresh berries in a medium-sized bowl (I use a cereal bowl). Combine until oats are soaked with milk. Cover and refrigerate overnight. In the morning, add your fresh berries and enjoy!
Friday, September 9, 2011
Want to lose weight? There's an app for that!
I think I have said this at least 987 times, but it bears repeating: the single best way to be held accountable for the food choices you make is to keep a food journal every day. It is a visual reminder of how many calories you are consuming, in addition to the nutrients your body is getting. If you need more reasons why this might be beneficial to you, please see "Dear Diary" from July: http://gymjunkie-katie.blogspot.com/2011/07/dear-diary.html.
I have spent the past week trying out an application on my new iPhone called "Lose It!" (yes, I am excited about it, but the name of the app comes with an exclamation point). Let me start by saying that this tool is INCREDIBLE. It takes all of my personal information and asks me how many pounds I want to lose each week, ranging from maintaining current weight to losing 2 pounds per week. From there, it gives me a daily calorie allowance. Every morning, I open the app and begin by inputting my exercise for that day, which immediately increases my calorie allowance (yay!), and then I enter my breakfast.Throughout the day, I continue to log everything I eat and all the exercise I get that day (you can even count vacuuming!); your calorie allowance is adjusted throughout the day with each addition you make.
The food and exercise database is incredibly expansive; I have had almost no instances of not being able to find a food or exercise. For those rare occasions when you can't find what you're looking for, you are able to quickly and easily enter your own custom food and exercise, which it not only adds to your log for that day, but also saves for future use. For example, I wear a heart rate monitor that accurately records my calories burned, so I usually enter that information each day. Every calorie burned should count!
Those of you without iPhones (do these people exist?) are probably asking, "What about ME?!" Never fear - most smart phones now have apps with similar capabilities to the Lose It! app. On my old Blackberry, I used an app from Livestrong that had very helpful tools to track both food and exercise: http://www.livestrong.com/thedailyplate/blackberry-calorie-tracker/.
If you don't have a smart phone, you can also use the Lose It! app on your computer: http://www.loseit.com/index.jsp. It's not as convenient, but you can take the notebook idea from "Dear Diary" and then input your information online at the end of the day so that you get the comparative data that this program offers.
If you know of any other apps or online programs that you can give feedback about, feel free to post them in the comments section below!
I have spent the past week trying out an application on my new iPhone called "Lose It!" (yes, I am excited about it, but the name of the app comes with an exclamation point). Let me start by saying that this tool is INCREDIBLE. It takes all of my personal information and asks me how many pounds I want to lose each week, ranging from maintaining current weight to losing 2 pounds per week. From there, it gives me a daily calorie allowance. Every morning, I open the app and begin by inputting my exercise for that day, which immediately increases my calorie allowance (yay!), and then I enter my breakfast.Throughout the day, I continue to log everything I eat and all the exercise I get that day (you can even count vacuuming!); your calorie allowance is adjusted throughout the day with each addition you make.
The food and exercise database is incredibly expansive; I have had almost no instances of not being able to find a food or exercise. For those rare occasions when you can't find what you're looking for, you are able to quickly and easily enter your own custom food and exercise, which it not only adds to your log for that day, but also saves for future use. For example, I wear a heart rate monitor that accurately records my calories burned, so I usually enter that information each day. Every calorie burned should count!
Those of you without iPhones (do these people exist?) are probably asking, "What about ME?!" Never fear - most smart phones now have apps with similar capabilities to the Lose It! app. On my old Blackberry, I used an app from Livestrong that had very helpful tools to track both food and exercise: http://www.livestrong.com/thedailyplate/blackberry-calorie-tracker/.
If you don't have a smart phone, you can also use the Lose It! app on your computer: http://www.loseit.com/index.jsp. It's not as convenient, but you can take the notebook idea from "Dear Diary" and then input your information online at the end of the day so that you get the comparative data that this program offers.
If you know of any other apps or online programs that you can give feedback about, feel free to post them in the comments section below!
Friday, September 2, 2011
Recipe for Health: Pear-Raspberry Bundt Cake
This is one of the easiest, most delicious cake recipes I have found. I love that it sneaks in fruit!
Pear-Raspberry Bundt Cake
*adapted from a recipe in Weight Watchers magazine, May/June 2009
2 (15 oz) cans pear halves in light syrup, drained (I have also used 1 C apple sauce instead)
1 (18.5 oz) box yellow cake mix
3/4 C buttermilk (I use light, low fat)
1/2 C egg substitute (I use 2 egg whites)
1 t vanilla extract
1/2 t almond extract
1 (6 oz) container fresh raspberries
GLAZE
1 C confectioners' sugar
2 T orange juice
2 T sliced almonds
Directions:
1. Preheat oven to 350 degrees. Spray a 10-inch bundt pan with nonstick spray; dust with flour and tap out the excess.
2. Puree the drained pears in a food processor (I used a stick blender). Transfer to a medium saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, stirring often until puree is reduced to 1 C, about 15 minutes. Transfer to a bowl and freeze until cool, about 15 minutes (note: you do not need to do this if you use apple sauce).
3. With an electric mixer on low speed, beat the cooled puree, cake mix, buttermilk, egg, vanilla and almond extracts in a large bowl until blended. Increase mixer speed to medium-high until well-blended, about 2 minutes. Gently fold in raspberries with a spatula.
4. Pour the batter into the prepared pan and spread evenly. Bake until a toothpick inserted into the center comes out clean, about 45 minutes.
5. Let the cake cool in the pan on a rack 25 minutes. Remove the cake from the pan and let it cool completely on the rack. Wrap well and freeze up to 2 months if desired. To serve from frozen, let stand at room temperature until thawed, about 4 hours.
6. If serving immediately, make glaze. Whisk the confectioners' sugar and orange juice in a bowl until smooth. Place cake on a rack over wax paper. Pour the glaze over the cake, letting some of it drip down the sides. Sprinkle with the almonds and let stand until set, about 1 hour. Transfer the cake to a plate and serve.
Pear-Raspberry Bundt Cake
*adapted from a recipe in Weight Watchers magazine, May/June 2009
2 (15 oz) cans pear halves in light syrup, drained (I have also used 1 C apple sauce instead)
1 (18.5 oz) box yellow cake mix
3/4 C buttermilk (I use light, low fat)
1/2 C egg substitute (I use 2 egg whites)
1 t vanilla extract
1/2 t almond extract
1 (6 oz) container fresh raspberries
GLAZE
1 C confectioners' sugar
2 T orange juice
2 T sliced almonds
Directions:
1. Preheat oven to 350 degrees. Spray a 10-inch bundt pan with nonstick spray; dust with flour and tap out the excess.
2. Puree the drained pears in a food processor (I used a stick blender). Transfer to a medium saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, stirring often until puree is reduced to 1 C, about 15 minutes. Transfer to a bowl and freeze until cool, about 15 minutes (note: you do not need to do this if you use apple sauce).
3. With an electric mixer on low speed, beat the cooled puree, cake mix, buttermilk, egg, vanilla and almond extracts in a large bowl until blended. Increase mixer speed to medium-high until well-blended, about 2 minutes. Gently fold in raspberries with a spatula.
4. Pour the batter into the prepared pan and spread evenly. Bake until a toothpick inserted into the center comes out clean, about 45 minutes.
5. Let the cake cool in the pan on a rack 25 minutes. Remove the cake from the pan and let it cool completely on the rack. Wrap well and freeze up to 2 months if desired. To serve from frozen, let stand at room temperature until thawed, about 4 hours.
6. If serving immediately, make glaze. Whisk the confectioners' sugar and orange juice in a bowl until smooth. Place cake on a rack over wax paper. Pour the glaze over the cake, letting some of it drip down the sides. Sprinkle with the almonds and let stand until set, about 1 hour. Transfer the cake to a plate and serve.
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!
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
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.
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!
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!
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.
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!
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
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!
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!
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!
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!
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.
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.
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!
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!
Friday, July 29, 2011
Dear Diary
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!
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!
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
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