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, August 29, 2011
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
Subscribe to:
Posts (Atom)