Friends and Fitness Enthusiasts,
Though I advocate reading nutrition labels before you purchase something, I was deceived by the packaging and ad design of a particular granola cereal.
To my dismay, Nature Path's Organic Acai Apple Granola was not as nutritious as I hoped it would be. I was intrigued for three reasons: 1. It was on sale. 2. It had acai in it. 3. It was organic. What should have intrigued me was its nutrition label. For 1 serving (3/4 cup of granola), you get 5g protein and 4g fiber. This is wimpy compared to Bear Naked. For only 1/4 cup of their Peak Protein version, you get 6g protein and 3g fiber. My other complaint is that the acai in Nature Path's granola is really "acai powder" and did not prove to have very many vitamins; it was merely a ploy to get you to buy it. Unfortunately, I fell for it. Something else I hadn't done was look at the ingredient list. Those listed first are most abundant in the product. Acai powder was towards the end, very sad.
The lesson here is to look at the nutrition label. The marketers may do a wonderful job of making a product seem tasty but, do not be deceived. When buying cereals and other grain products, it is important to look for ones high in fiber (3 and above is pretty good; the higher the better), high in protein, and low in sugar. This will ensure that you will have a slow release of sugar meaning a constant, steady release of energy for the morning and rest of your day.
In health,
Lauren
Thursday, September 30, 2010
Wednesday, September 29, 2010
71/365 Breakfast Beverages
Friends and Fitness Enthusiasts,
Recently I wrote a post about Coffee Protein Smoothies. If you don't have protein, are intimidated by it, or are not interested in it, here's another option: Breakfast Essentials (or its generic counterparts). They come in a variety of flavors and are tasty when you have the right amount of milk.
I think I am a rare breed in that I can eat a huge breakfast without having the appetite for one. Not everyone is like this. Some people need a little time to digest or just don't feel well if they eat a large breakfast first thing in the morning. Breakfast beverages made from instant powder mix may be your solution to getting some substance down. With milk, you have yourself a drinkable ~220 calorie breakfast to kick start your metabolism and get your body ready for a larger meal. I mean that; you shouldn't expect to have one of these for breakfast and not eat anything until lunch. If you are going to do this for breakfast, have a granola bar, piece of high-fiber toast, cup of high-fiber cereal, handful of nuts, or some sort of snack before you eat lunch. It will keep your energy levels steady until your next meal.
If you know you'll be in a rush in the morning, pour the powder in a cup the night before. Add milk, stir, and you're off. You can also pack your mid-morning snack the night before too so you can grab and go.
In health,
Lauren
Recently I wrote a post about Coffee Protein Smoothies. If you don't have protein, are intimidated by it, or are not interested in it, here's another option: Breakfast Essentials (or its generic counterparts). They come in a variety of flavors and are tasty when you have the right amount of milk.
I think I am a rare breed in that I can eat a huge breakfast without having the appetite for one. Not everyone is like this. Some people need a little time to digest or just don't feel well if they eat a large breakfast first thing in the morning. Breakfast beverages made from instant powder mix may be your solution to getting some substance down. With milk, you have yourself a drinkable ~220 calorie breakfast to kick start your metabolism and get your body ready for a larger meal. I mean that; you shouldn't expect to have one of these for breakfast and not eat anything until lunch. If you are going to do this for breakfast, have a granola bar, piece of high-fiber toast, cup of high-fiber cereal, handful of nuts, or some sort of snack before you eat lunch. It will keep your energy levels steady until your next meal.
If you know you'll be in a rush in the morning, pour the powder in a cup the night before. Add milk, stir, and you're off. You can also pack your mid-morning snack the night before too so you can grab and go.
In health,
Lauren
Tuesday, September 28, 2010
70/365 DIY Junk Food: Pretzels
Friends and Fitness Enthusiasts,
In the spirit of Oktoberfest, I made pretzels. Baking is also a way for me to relax when I am stressed out so it worked wonderfully. I used Papa Drexler's Bavarian Pretzel recipe from allrecipes.com as my guide.
Author Michael Pollan has a foodie rule: If you're going to have junk food, make it yourself. Pretzels aren't too difficult to make but they certainly take time and patience. It will make you appreciate this junk food more than if you were to simply purchase it in a bag at the store. I will attempt to make other junk food items in the future.
I would say that pretzels aren't the worst junk food out there though definitely still a "sometimes food." The only downside to pretzels are how many carbohydrates are in them but, what do you expect from a fluffy amazing bread item? You control the amount of butter, sugar, salt, etc. that goes onto your pretzel when you make it yourself. Plus, no funky preservatives.
In the spirit of Oktoberfest, I say "yay" to enjoying your homemade Bavarian pretzels with Pumpkin Ale as pictured.
In health,
Lauren
In the spirit of Oktoberfest, I made pretzels. Baking is also a way for me to relax when I am stressed out so it worked wonderfully. I used Papa Drexler's Bavarian Pretzel recipe from allrecipes.com as my guide.
Author Michael Pollan has a foodie rule: If you're going to have junk food, make it yourself. Pretzels aren't too difficult to make but they certainly take time and patience. It will make you appreciate this junk food more than if you were to simply purchase it in a bag at the store. I will attempt to make other junk food items in the future.
I would say that pretzels aren't the worst junk food out there though definitely still a "sometimes food." The only downside to pretzels are how many carbohydrates are in them but, what do you expect from a fluffy amazing bread item? You control the amount of butter, sugar, salt, etc. that goes onto your pretzel when you make it yourself. Plus, no funky preservatives.
In the spirit of Oktoberfest, I say "yay" to enjoying your homemade Bavarian pretzels with Pumpkin Ale as pictured.
In health,
Lauren
Monday, September 27, 2010
69/365 Zucchini Lasagna
Friends and Fitness Enthusiasts,
As you can see, I am on a zucchini kick. I was inspired by a recipe I saw in a Martha Stewart magazine to make zucchini lasagna. Substituting vegetables for pasta is a great alternative to try in your pasta dishes. It cuts down on your carbohydrates and calories while providing more nutrition and fiber. Since I didn't have meat, I used allrecipes.com to find an alternative; there was none so I created a recipe myself.
Recipe:
1. Preheat oven to 350F
2. Slice zucchini into thin pieces lengthwise to resemble lasagna noodles. Sprinkle salt over zucchini and place in collander to drain water.
3. Heat oil until fragrant. Lightly saute garlic, onion, and bell peppers until soft. Pour in diced tomatoes and northern beans. Add paprika, cumin, salt, and pepper to taste.
4. In separate bowl, combine ricotta cheese, parsley, and egg.
5. In a 9x13 baking dish, layer tomato sauce, zucchini slices, and cheese. Repeat until there's nothing left. Last layer should be the tomato sauce. If zucchini is last, pour tomato sauce over it to keep it moist.
6. Bake uncovered for 45 minutes. Top with parmesan or romano cheese and enjoy!
If you wanted to, you could substitute the beans for 1 lbs ground beef or turkey. I'm sure it would turn out great just the same.
In health,
Lauren
As you can see, I am on a zucchini kick. I was inspired by a recipe I saw in a Martha Stewart magazine to make zucchini lasagna. Substituting vegetables for pasta is a great alternative to try in your pasta dishes. It cuts down on your carbohydrates and calories while providing more nutrition and fiber. Since I didn't have meat, I used allrecipes.com to find an alternative; there was none so I created a recipe myself.
Ingredients:
2 large zucchini
salt
grape seed or olive oil
2 garlic cloves
1 onion, diced
2 bell peppers, diced
28 oz can of diced tomatoes
2 cans of northern beans (or whatever you've got)
1/2 tsp paprika
1/2 tsp cumin
15 oz tub of ricotta cheese
2 tbsp parsley
1 egg, beaten
Recipe:
1. Preheat oven to 350F
2. Slice zucchini into thin pieces lengthwise to resemble lasagna noodles. Sprinkle salt over zucchini and place in collander to drain water.
3. Heat oil until fragrant. Lightly saute garlic, onion, and bell peppers until soft. Pour in diced tomatoes and northern beans. Add paprika, cumin, salt, and pepper to taste.
4. In separate bowl, combine ricotta cheese, parsley, and egg.
5. In a 9x13 baking dish, layer tomato sauce, zucchini slices, and cheese. Repeat until there's nothing left. Last layer should be the tomato sauce. If zucchini is last, pour tomato sauce over it to keep it moist.
6. Bake uncovered for 45 minutes. Top with parmesan or romano cheese and enjoy!
If you wanted to, you could substitute the beans for 1 lbs ground beef or turkey. I'm sure it would turn out great just the same.
In health,
Lauren
Sunday, September 26, 2010
68/365 Crap Food = Crap Feeling
Friends and Fitness Enthusiasts,
Though I enjoy going on road trips, I do not enjoy the feeling in my stomach and bowels after eating road trip food. Like the title indicates, crap food makes you feel crappy. Though there are healthier options out there, if it's from a fast food place (or even a restaurant), more likely than not it will not be as good for you as it tastes.
From my perspective, as someone who eats healthily regularly, I think that people who eat and enjoy fast food have become insensitive to the poor ingredients in fast food. They get complacent with that bad feeling and simply choose to ignore it. Partially hydrogenated oils and those that are made of trans fat are unnatural and absolutely unhealthy for you; they are often featured in fast food chains. They increase LDLs (bad cholesterol) and decrease HDLs (good cholesterol that clears out LDLs). Your system doesn't know what to do with them. Something very high in fat is not easily digested in your intestines. Your body just wants to get these foreign things out of your system as fast as possible. Enter yuck feeling in your bowels.
Plus, my mood changes depending on the food I have eaten. When I eat healthy foods, I feel light. I feel energized and ready to go. When I eat crap food, I feel like sitting, sleeping, and sometimes vomiting. Food is energy; it's meant to make you move (not the BM kind unless of course it's high in fiber). If your food doesn't do that, I hate to break it to you, it's probably not food.
I'm not saying you can't eat fast food once in awhile. I just caution you that you will probably feel yucky, especially if you eat too much. Crap food=crap feeling; remember that.
In health,
Lauren
Though I enjoy going on road trips, I do not enjoy the feeling in my stomach and bowels after eating road trip food. Like the title indicates, crap food makes you feel crappy. Though there are healthier options out there, if it's from a fast food place (or even a restaurant), more likely than not it will not be as good for you as it tastes.
From my perspective, as someone who eats healthily regularly, I think that people who eat and enjoy fast food have become insensitive to the poor ingredients in fast food. They get complacent with that bad feeling and simply choose to ignore it. Partially hydrogenated oils and those that are made of trans fat are unnatural and absolutely unhealthy for you; they are often featured in fast food chains. They increase LDLs (bad cholesterol) and decrease HDLs (good cholesterol that clears out LDLs). Your system doesn't know what to do with them. Something very high in fat is not easily digested in your intestines. Your body just wants to get these foreign things out of your system as fast as possible. Enter yuck feeling in your bowels.
Plus, my mood changes depending on the food I have eaten. When I eat healthy foods, I feel light. I feel energized and ready to go. When I eat crap food, I feel like sitting, sleeping, and sometimes vomiting. Food is energy; it's meant to make you move (not the BM kind unless of course it's high in fiber). If your food doesn't do that, I hate to break it to you, it's probably not food.
I'm not saying you can't eat fast food once in awhile. I just caution you that you will probably feel yucky, especially if you eat too much. Crap food=crap feeling; remember that.
In health,
Lauren
Saturday, September 25, 2010
67/365 Water: Think Thirst First
Friends and Fitness Enthusiasts,
Often when we think we are hungry, we are actually thirsty. Next time you're hungry, think about the last time that you drank something. This is a way of keeping you well hydrated and keeping you from eating when you don't need to.
Our family didn't have water or beverages at the table before or during dinner. This was to make sure that we got enough to eat. I think it was also to prevent us from claiming hunger before bed after we've brushed our teeth and were in bed. Now that we're older, the mentality has changed a little. My sister Kathleen does this thing called, The Milk Test. If she's finished eating and is deciding whether she's still hungry or not, she stands up and gets a glass of milk. If after she finishes it and is still hungry, she will eat. This is also a way of prolonging your mealtime, allowing your stomach and brain to communicate and tell you that you are satisfied
Listening to your body is very important for living a healthy lifestyle. Unfortunately, your thirst drive can only do so much to tell you, "Hey! Water me please!" So, think of your thirst first to rehydrate yourself and prevent yourself from eating when you don't really need to.
In health,
Lauren
Often when we think we are hungry, we are actually thirsty. Next time you're hungry, think about the last time that you drank something. This is a way of keeping you well hydrated and keeping you from eating when you don't need to.
Our family didn't have water or beverages at the table before or during dinner. This was to make sure that we got enough to eat. I think it was also to prevent us from claiming hunger before bed after we've brushed our teeth and were in bed. Now that we're older, the mentality has changed a little. My sister Kathleen does this thing called, The Milk Test. If she's finished eating and is deciding whether she's still hungry or not, she stands up and gets a glass of milk. If after she finishes it and is still hungry, she will eat. This is also a way of prolonging your mealtime, allowing your stomach and brain to communicate and tell you that you are satisfied
Listening to your body is very important for living a healthy lifestyle. Unfortunately, your thirst drive can only do so much to tell you, "Hey! Water me please!" So, think of your thirst first to rehydrate yourself and prevent yourself from eating when you don't really need to.
In health,
Lauren
Friday, September 24, 2010
66/365 Food Diary Example 1
Friends and Fitness Enthusiasts,
As requested, here is what I ate yesterday and their approximate caloric values (after doing The Daily Plate for so long, you kind of memorize the calories of everything you eat):
Breakfast:
1/2 cup non-fat vanilla yogurt (90)
1 diced peach cup, no syrup (60)
1/4 c Bear Naked Granola (140)
1/3 c. oatmeal (150)
1 tbsp nutella (50)
Total Net Calories: 490
Post Workout:
1 banana (70)
1 scoop of Gold Standard double chocolate protein in water (120)
Total Net Calories: 680
Lunch
1/2 cup potato gnocchi (150)
1/4 c gorgonzola zucchini sauce (110)
Total Net Calories: 940
Dinner
1/2 chicken breast (110)
about 1 cup of zucchini (45)
Total Net Calories: 1095
Other food
a chocolate chip cookie (120)
a fudge brownie piece (120)
2 cucumber slice tea sandwich (60)
bell peppers and cucumbers in hummus(75)
1/2 bagel (110)
raspberry cream cheese (80)
Total Net Calories: 1660
I also worked out which probably sets me back 300 calories (rough guess), so my total is probably closer to 1260. So yesterday, I could have eaten a little more. I try to aim for 1600 calories/day. Some days are better than others. I'll do this again randomly and see what's up. I hope that helps you get an idea of what the day in the life of my diet is like.
In health,
Lauren
As requested, here is what I ate yesterday and their approximate caloric values (after doing The Daily Plate for so long, you kind of memorize the calories of everything you eat):
Breakfast:
1/2 cup non-fat vanilla yogurt (90)
1 diced peach cup, no syrup (60)
1/4 c Bear Naked Granola (140)
1/3 c. oatmeal (150)
1 tbsp nutella (50)
Total Net Calories: 490
Post Workout:
1 banana (70)
1 scoop of Gold Standard double chocolate protein in water (120)
Total Net Calories: 680
Lunch
1/2 cup potato gnocchi (150)
1/4 c gorgonzola zucchini sauce (110)
Total Net Calories: 940
Dinner
1/2 chicken breast (110)
about 1 cup of zucchini (45)
Total Net Calories: 1095
Other food
a chocolate chip cookie (120)
a fudge brownie piece (120)
2 cucumber slice tea sandwich (60)
bell peppers and cucumbers in hummus(75)
1/2 bagel (110)
raspberry cream cheese (80)
Total Net Calories: 1660
I also worked out which probably sets me back 300 calories (rough guess), so my total is probably closer to 1260. So yesterday, I could have eaten a little more. I try to aim for 1600 calories/day. Some days are better than others. I'll do this again randomly and see what's up. I hope that helps you get an idea of what the day in the life of my diet is like.
In health,
Lauren
Thursday, September 23, 2010
65/365 Zucchini Chicken Bake/Paleo Meal
Friends and Fitness Enthusiasts,
I decided that I am not ready to commit to whole day of following the Paleo Diet. Instead, I decided to have a Paleo Meal using the zucchini I still had from the market and frozen chicken breast.
Ingredients:
2 tbsp grape seed oil
1 clove of garlic, smashed
1 zucchini, sliced into thin rounds
1 yellow squash, sliced into thin rounds
1 bell pepper, sliced
1/2 tsp onion powder
1/2 c. diced tomatoes (the spice mix I used included dehydrated tomatoes)
1 frozen chicken breast
Recipe:
1. Preheat oven to 375
2. Heat oil in skillet until warm. Add garlic, cook until fragrant
3. Add zucchini, yellow squash, and bell pepper; saute until soft.
4. Place frozen chicken breast in baking dish. Drizzle oil on top, sprinkle seasonings of choice.
5. Top frozen chicken breast with sauteed vegetables.
6. Bake uncovered for 40 minutes or until chicken is thoroughly cooked through.
I thought this was fantastically simple and delicious. I made it up and it ended up turning out well, yay! And it's so healthy. Fresh veggies, skinless chicken breast, garlic? Mmm mmm yum!
In health,
Lauren
I decided that I am not ready to commit to whole day of following the Paleo Diet. Instead, I decided to have a Paleo Meal using the zucchini I still had from the market and frozen chicken breast.
 |
| Half eaten, sorry! It just smelled so good! |
2 tbsp grape seed oil
1 clove of garlic, smashed
1 zucchini, sliced into thin rounds
1 yellow squash, sliced into thin rounds
1 bell pepper, sliced
1/2 tsp onion powder
1/2 c. diced tomatoes (the spice mix I used included dehydrated tomatoes)
1 frozen chicken breast
Recipe:
1. Preheat oven to 375
2. Heat oil in skillet until warm. Add garlic, cook until fragrant
3. Add zucchini, yellow squash, and bell pepper; saute until soft.
4. Place frozen chicken breast in baking dish. Drizzle oil on top, sprinkle seasonings of choice.
5. Top frozen chicken breast with sauteed vegetables.
6. Bake uncovered for 40 minutes or until chicken is thoroughly cooked through.
I thought this was fantastically simple and delicious. I made it up and it ended up turning out well, yay! And it's so healthy. Fresh veggies, skinless chicken breast, garlic? Mmm mmm yum!
In health,
Lauren
Wednesday, September 22, 2010
64/365 Power Up with a Nap
Friends and Fitness Enthusiasts,
Though you know how important getting into a sleep schedule is, sometimes you really need a nap. When done correctly, a nap will make you more focused and energized.The ideal nap will only take you into the first two stages of sleep (10-20 min). If you sleep any longer, you'll get that groggy feeling and will not feel rested. Naps should never replace sleep.
There are three kinds of naps: planned, habitual, and emergency. If you know that you will be up later than normal, you should plan to take a nap 7 or more hours before you go to bed. Napping habitually may be a better option if you know that sleeping early or as scheduled is difficult for you. Emergency naps are an indication that you need to balance that sleep checkbook.
So, do nap for up to 30 minutes. Beyond that, it won't benefit you. If you can't nap, just find a cozy spot and close your eyes. Allow your thoughts to settle down; quiet yourself and relax your body, including your face. Open your eyes and feel the energy buzzing through you.
In health,
Lauren
Though you know how important getting into a sleep schedule is, sometimes you really need a nap. When done correctly, a nap will make you more focused and energized.The ideal nap will only take you into the first two stages of sleep (10-20 min). If you sleep any longer, you'll get that groggy feeling and will not feel rested. Naps should never replace sleep.
There are three kinds of naps: planned, habitual, and emergency. If you know that you will be up later than normal, you should plan to take a nap 7 or more hours before you go to bed. Napping habitually may be a better option if you know that sleeping early or as scheduled is difficult for you. Emergency naps are an indication that you need to balance that sleep checkbook.
So, do nap for up to 30 minutes. Beyond that, it won't benefit you. If you can't nap, just find a cozy spot and close your eyes. Allow your thoughts to settle down; quiet yourself and relax your body, including your face. Open your eyes and feel the energy buzzing through you.
In health,
Lauren
Carlon, Brianne. "To nap not to nap?." Dance Spirit 14.7 (2010): 50. Academic Search Complete. EBSCO. Web. 22 Sept. 2010.
Tuesday, September 21, 2010
63/365 Put the Amp Down and Go to Sleep
Friends and Fitness Enthusiasts,
Whenever the first week of tests or finals come around, the Amp, Red Bull, etc. Energy Drink Girls are sure to follow. In their super cute cars with their bubbling personalities the girls joyfully pass out energy drinks with bright colors and symbols of lightning bolts and power. I am not trying to insult these girls, they are just doing their job. These drink companies go to great lengths to market their product to you because they know it isn't healthy.
Energy drinks are toxic. Something with taurine, caffeine, and a bunch of other chemicals you can't pronounce or have heard of is not good for you. This is especially true when studying for exams. Your brain is much better off with a good night of sleep instead of trying to filter out chemicals to get through its beloved blood brain barrier.
You have to face the music: if you don't know your test information by now, cramming until 3am is not going to help the situation. Rather, be proactive and plan ahead. Study starting the week before the exam a little at a time; start sooner if you can. I know this sounds like high school stuff but, people still don't listen to this advice (I am a person too by the way and a work in progress).
Regardless, recharging your synapses and allowing your brain to process everything that you've shoved into it from class and studying will do you much better on the test and in the long run. Cramming and consuming energy drinks is not the best answer possible.
Happy studying and sleeping!
In health,
Lauren
Whenever the first week of tests or finals come around, the Amp, Red Bull, etc. Energy Drink Girls are sure to follow. In their super cute cars with their bubbling personalities the girls joyfully pass out energy drinks with bright colors and symbols of lightning bolts and power. I am not trying to insult these girls, they are just doing their job. These drink companies go to great lengths to market their product to you because they know it isn't healthy.
Energy drinks are toxic. Something with taurine, caffeine, and a bunch of other chemicals you can't pronounce or have heard of is not good for you. This is especially true when studying for exams. Your brain is much better off with a good night of sleep instead of trying to filter out chemicals to get through its beloved blood brain barrier.
You have to face the music: if you don't know your test information by now, cramming until 3am is not going to help the situation. Rather, be proactive and plan ahead. Study starting the week before the exam a little at a time; start sooner if you can. I know this sounds like high school stuff but, people still don't listen to this advice (I am a person too by the way and a work in progress).
Regardless, recharging your synapses and allowing your brain to process everything that you've shoved into it from class and studying will do you much better on the test and in the long run. Cramming and consuming energy drinks is not the best answer possible.
Happy studying and sleeping!
In health,
Lauren
Monday, September 20, 2010
62/365 Workout Gear: a Worthwhile Investment
Friends and Fitness Enthusiasts,
Mostly, I am not a proponent for consumerism but, I do think that proper workout attire is something worth purchasing.
Most items on the market are made of some dry-fit or wicking material. This property allows your clothes to breathe, keeping you warm and dry while you exercise. For running outside in the cold, you want to wear a wicking layer and then a thicker layer that is absorbent and windproof or wind resistant.
The cut of your workout attire is also important. The reason for all those mirrors is not so that everyone can see you. It is so that you can see your whole self while you exercise. Proper form is crucial for exercise. The mirrors allow you to ensure that you are doing everything well. Wearing a baggy t-shirt makes this slightly difficult. Therefore, those racer-backs for the ladies and sleeveless tops for the gents actually serve a purpose. Seeing your muscles work will intensify your work out. It's also nice to see the progress you are making via those gorgeous lines of definition popping up on your shoulders, back, arms, etc.
Lastly, wearing workout attire is meant to flatter your toned or almost toned body. Seeing yourself look so good will positively reinforce yourself to continue working hard and stay disciplined.You could make workout attire shopping a reward once you reach a milestone of yours.
Looking good is only a result of being healthy. Wearing clothes that expose your muscles can help you get there. Please remember though that healthiness is the overall goal.
In health,
Lauren
Mostly, I am not a proponent for consumerism but, I do think that proper workout attire is something worth purchasing.
Most items on the market are made of some dry-fit or wicking material. This property allows your clothes to breathe, keeping you warm and dry while you exercise. For running outside in the cold, you want to wear a wicking layer and then a thicker layer that is absorbent and windproof or wind resistant.
The cut of your workout attire is also important. The reason for all those mirrors is not so that everyone can see you. It is so that you can see your whole self while you exercise. Proper form is crucial for exercise. The mirrors allow you to ensure that you are doing everything well. Wearing a baggy t-shirt makes this slightly difficult. Therefore, those racer-backs for the ladies and sleeveless tops for the gents actually serve a purpose. Seeing your muscles work will intensify your work out. It's also nice to see the progress you are making via those gorgeous lines of definition popping up on your shoulders, back, arms, etc.
Lastly, wearing workout attire is meant to flatter your toned or almost toned body. Seeing yourself look so good will positively reinforce yourself to continue working hard and stay disciplined.You could make workout attire shopping a reward once you reach a milestone of yours.
Looking good is only a result of being healthy. Wearing clothes that expose your muscles can help you get there. Please remember though that healthiness is the overall goal.
In health,
Lauren
Sunday, September 19, 2010
61/365 Get Gnocched Up with Zucchini Sauce on Top
Friends and Fitness Enthusiasts,
Gnocchi is simply delicious potato pasta. After a 2 hour adventure making it with my dear friends Jan and Sarah, we were graciously rewarded with a wonderful meal. Gnocchi, like any pasta, needs an incredible sauce to go with it. Enter my creation inspired by several recipes I found online. Here are the recipes for gnocchi and the Creamy Zucchini Sauce.
2 tbsp Grapeseed oil (or Olive Oil)
1 onion, sliced or diced
1 garlic clove, smashed and minced
1 tsp. salt
1 medium zucchini, sliced into slivers
1 medium squash, sliced into slivers
1 can of condensed mushroom soup
2/3 c. chicken broth
2/3 c. milk
1 tbsp Gorgonzola cheese
1 tsp. paprika
1 tsp. tumeric
1. Heat oil on medium until fragrant.
2. Cook onion and garlic until onion is fragrant.
3. Add salt, zucchini, and squash. Saute.
4. Pour in remaining ingredients.
5. Heat until cooked thoroughly and ingredients are well blended
6. Serve over gnocchi.
Is this recipe really very healthy? I'd say mostly because of the zucchini and squash and not so much because of the hunk of cheese. In this case, the Gorgonzola is for savory flavor and creaminess. Sometimes, you just have to put down your calorie calculator and commit to eating something healthy and delicious. I give you permission. Plus, my Italian roommate Fabrizio approved. Enough said.
In health,
Lauren
Gnocchi is simply delicious potato pasta. After a 2 hour adventure making it with my dear friends Jan and Sarah, we were graciously rewarded with a wonderful meal. Gnocchi, like any pasta, needs an incredible sauce to go with it. Enter my creation inspired by several recipes I found online. Here are the recipes for gnocchi and the Creamy Zucchini Sauce.
2 tbsp Grapeseed oil (or Olive Oil)
1 onion, sliced or diced1 garlic clove, smashed and minced
1 tsp. salt
1 medium zucchini, sliced into slivers
1 medium squash, sliced into slivers
1 can of condensed mushroom soup
2/3 c. chicken broth
2/3 c. milk
1 tbsp Gorgonzola cheese
1 tsp. paprika
1 tsp. tumeric
1. Heat oil on medium until fragrant.
2. Cook onion and garlic until onion is fragrant.
3. Add salt, zucchini, and squash. Saute.
4. Pour in remaining ingredients.
5. Heat until cooked thoroughly and ingredients are well blended
6. Serve over gnocchi.
Is this recipe really very healthy? I'd say mostly because of the zucchini and squash and not so much because of the hunk of cheese. In this case, the Gorgonzola is for savory flavor and creaminess. Sometimes, you just have to put down your calorie calculator and commit to eating something healthy and delicious. I give you permission. Plus, my Italian roommate Fabrizio approved. Enough said.
In health,
Lauren
Saturday, September 18, 2010
60/365 The Greatness of Grapeseed Oil
Friends and Fitness Enthusiasts,
Sarah and I were running this morning when we came across a market of farmers, crafters, and collectors. A vendor named WildTree that sold products like bread mix, seasoning, and dressing made without MSG, high fructose corn syrup, or anything unnecessary. It's also fantastically delicious. The thing that really caught my attention was the Grape Seed Oil.
We know that Olive Oil is awesome for you because it has less cholesterol than other oils, a mix of needed fatty acids, and Vitamin E. Grape Seed Oil is an even better alternative, at least to me, taste and health wise. As far as taste goes, it is not as strong as olive oil but is still rich and flavorful. It also really brings out the flavor of the food you are cooking (the seller told me that last bit, I will experiment today to see if she's right). Speaking of cooking, it has a higher flash point than other oils (olive oil's is 375F); this is the temperature at which the oil starts to burn. You can deep fry, stir fry, saute, or bake with less guilt using this because it has the lowest amount of saturated fat and highest amount of omega 6 fatty acids than any other oil. It also has omega 3s, joy!
I'm super excited to use this. I was actually quite amazed that there was something better than olive oil. I will see if it's really everything it claims to be. More later...By the way, you can pick this up in most grocery stores wherever you find the Olive Oil.
In health,
Lauren
Sarah and I were running this morning when we came across a market of farmers, crafters, and collectors. A vendor named WildTree that sold products like bread mix, seasoning, and dressing made without MSG, high fructose corn syrup, or anything unnecessary. It's also fantastically delicious. The thing that really caught my attention was the Grape Seed Oil.
We know that Olive Oil is awesome for you because it has less cholesterol than other oils, a mix of needed fatty acids, and Vitamin E. Grape Seed Oil is an even better alternative, at least to me, taste and health wise. As far as taste goes, it is not as strong as olive oil but is still rich and flavorful. It also really brings out the flavor of the food you are cooking (the seller told me that last bit, I will experiment today to see if she's right). Speaking of cooking, it has a higher flash point than other oils (olive oil's is 375F); this is the temperature at which the oil starts to burn. You can deep fry, stir fry, saute, or bake with less guilt using this because it has the lowest amount of saturated fat and highest amount of omega 6 fatty acids than any other oil. It also has omega 3s, joy!
I'm super excited to use this. I was actually quite amazed that there was something better than olive oil. I will see if it's really everything it claims to be. More later...By the way, you can pick this up in most grocery stores wherever you find the Olive Oil.
In health,
Lauren
Friday, September 17, 2010
59/365 Coffee Protein Smoothie Anyone?
Friends and Fitness Enthusiasts,
Are you not really a breakfast person? Is the food just a little too much for your system? Have no fear, you can still get the necessary nutrients without having a traditional breakfast (and me not getting upset with you).
Kelby likes to do this in the morning to get things revved up: make a coffee protein smoothie! If you already enjoy having your java in the morning, add some protein (chocolate works wonderfully), soy/non-fat milk, and some fruit if you have it. Blend it all together and enjoy. The flavor is rich and full of energy to fuel your morning.
Sipping on your breakfast won't make you feel so full even though you're packing away close to 300 calories. So gather your ingredients, blend them together, and enjoy!
In health,
Lauren
Are you not really a breakfast person? Is the food just a little too much for your system? Have no fear, you can still get the necessary nutrients without having a traditional breakfast (and me not getting upset with you).
Kelby likes to do this in the morning to get things revved up: make a coffee protein smoothie! If you already enjoy having your java in the morning, add some protein (chocolate works wonderfully), soy/non-fat milk, and some fruit if you have it. Blend it all together and enjoy. The flavor is rich and full of energy to fuel your morning.
Sipping on your breakfast won't make you feel so full even though you're packing away close to 300 calories. So gather your ingredients, blend them together, and enjoy!
In health,
Lauren
Thursday, September 16, 2010
58/365 The Stick is Superior!
Friends and Fitness Enthusiasts,
After talking about it and wanting it, my dear boyfriend Kelby gave me the Stick...
The manufacturers claim that, "The Stick improves strength, increases flexibility, extends endurance, accelerates recovery time, reduces muscle soreness and stiffness, and prepares and flushes muscles from rigors of activity." It's able to do this because the spindles can penetrate deep into the muscle tissue. The Stick massages out all the kinks and can physically remove byproducts of bio energetics (the processes that make ATP which fuel your cells especially while you exercise) which would otherwise result in stiffness and soreness.
This is not to say that you shouldn't stretch before and after exercise or that you shouldn't warm up or cool down. This is merely a tool to enhance your preparation for, performance of, and recovery from exercise. If you get the chance, give it a whirl because it's awesome.
I seriously love it. I went running this morning and used it before and after. My muscles feel great, not stiff or sore at all. There are other products out there like the Tiger Tail and the GoFit Massage Roller. I can't vouch for those. I guess the point is that we should all get massages; The Stick is an awesome way to get it done.
In health,
Lauren
Wednesday, September 15, 2010
57/365 The Paleo Diet
Friends and Fitness Enthusiasts,
In honor of my friend Sean, whose birthday is today, I shall write about the Paleo Diet. He suggested it to me as a topic for my blog.
The Paleo Diet is fairly simple. If you were living in the Paleolithic Era, what would you eat? You would eat a lot of lean meat, tons of fruits, tons of vegetables, seafood, nuts, and seeds. That's all! No dairy products, no starchy vegetables, legumes, cereal grains, sweets, or salt-containing foods. This website gives you a much more detailed list of those foods.
Why on earth would you subject yourself to this? The idea is that this diet is high in protein without excessive fat and high in fiber (from the fruits and vegetables). Protein takes a longer time to digest keeping you satisfied. It also provides the same amount of energy as carbohydrates. Fiber will keep you satisfied too and is of course good for flushing out your system. Fruits and veggies will provide vitamins whether you do the Paleo Diet or not. Your carbohydrates will also come from the fruits and vegetables too. Nuts, seeds, and seafood provide the omega 3 fatty acids. This diet will help you lose weight while providing you with enough energy and nutrients.
My verdict: Give it a try. As you can see, it's a big commitment personally and financially. I believe that the idea behind the diet is good since our ancestors were clearly healthy enough to pass their genes to us. It also will deter you from the often fattening grain (processed) products out there. They also discourage the use of refined sugar, honey, and salt which is good since we can get carried away and are then unable to taste what is naturally in our food.
Still, I think that there is value in grains like oatmeal and brown rice as long as you know how to eat them. I also happen to like legumes, black beans for me thanks, and appreciate the fact that they have 0 cholesterol.
I would love to give the Paleo Diet a go when I have more money and more discipline. For now though, I will adopt some beliefs of the Paleo Diet. In fact, I will choose a day next week (after I go to the grocery store) to do the Paleo Diet. I'll be sure to let ya'll know how it goes and how I feel.
In health,
Lauren
In honor of my friend Sean, whose birthday is today, I shall write about the Paleo Diet. He suggested it to me as a topic for my blog.
The Paleo Diet is fairly simple. If you were living in the Paleolithic Era, what would you eat? You would eat a lot of lean meat, tons of fruits, tons of vegetables, seafood, nuts, and seeds. That's all! No dairy products, no starchy vegetables, legumes, cereal grains, sweets, or salt-containing foods. This website gives you a much more detailed list of those foods.
Why on earth would you subject yourself to this? The idea is that this diet is high in protein without excessive fat and high in fiber (from the fruits and vegetables). Protein takes a longer time to digest keeping you satisfied. It also provides the same amount of energy as carbohydrates. Fiber will keep you satisfied too and is of course good for flushing out your system. Fruits and veggies will provide vitamins whether you do the Paleo Diet or not. Your carbohydrates will also come from the fruits and vegetables too. Nuts, seeds, and seafood provide the omega 3 fatty acids. This diet will help you lose weight while providing you with enough energy and nutrients.
My verdict: Give it a try. As you can see, it's a big commitment personally and financially. I believe that the idea behind the diet is good since our ancestors were clearly healthy enough to pass their genes to us. It also will deter you from the often fattening grain (processed) products out there. They also discourage the use of refined sugar, honey, and salt which is good since we can get carried away and are then unable to taste what is naturally in our food.
Still, I think that there is value in grains like oatmeal and brown rice as long as you know how to eat them. I also happen to like legumes, black beans for me thanks, and appreciate the fact that they have 0 cholesterol.
I would love to give the Paleo Diet a go when I have more money and more discipline. For now though, I will adopt some beliefs of the Paleo Diet. In fact, I will choose a day next week (after I go to the grocery store) to do the Paleo Diet. I'll be sure to let ya'll know how it goes and how I feel.
In health,
Lauren
Tuesday, September 14, 2010
56/365 Banana Bread is Beautiful
Friends and Fitness Enthusiasts,
Some days, you just need to bake...or read a book, go for a walk, etc. However you unwind, do it. Relax and do something you enjoy.
Today I decided to make banana bread. This was mostly due to the fact that I had some over ripened bananas that needed to be utilized but, also because I was feeling stressed and knew that a baking session would cheer me up.
This recipe is from the Better Homes recipe book that my roommate has. It's fantastic!
Quick Banana Bread Ingredients:
2 cups flour
1 and 1/2 tbsp baking powder
1/2 tbsp baking soda
1/4 tsp cinnamon
1/4 tsp salt
1/8 tsp nutmeg
1/2 cup chocolate chips, nuts, etc. (if desired)
1 and 1/2 cups mashed bananas
1 cup sugar
1/2 cup butter
2 eggs, beaten
Topping Ingredients:
1/4 cup brown sugar
3 tbsp flour
2 tbsp butter
Directions:
1. Preheat oven to 350 degrees F
2. Combine flour, baking powder, baking soda, cinnamon, salt, and nutmeg in a large bowl. Make a well in the middle of the flour mixture.
3. Combine mashed bananas, sugar, butter, and eggs in another bowl.
4. Add in banana-egg mixture all at once into the flour mixture.
5. Gently fold in; batter should be clumpy. Don't overdo it or it might get way too fluffy.
6. Pour into loaf pan(s) until 2/3 full.
7. Coat topping on top of batter (see recipe after this one)
8. Bake for 55 minutes if using 9 inch rectangular bread pan. The smaller the pan, the less time you'll bake it for.
9. Once removed, let cool for 10 minutes then remove from pan onto wire rack or plate. Let cool completely then wrap a towel or saran wrap. Let the ingredients mingle and settle for 8 hours or overnight.
10. Enjoy! It's so delicious and just right at the end of a long day.
Topping Recipe:
1. Pour brown sugar and flour into a bowl
2. Cut the 2 tbsp butter into the bowl (really just try to slice the butter into the sugar-flour mix)
3. With a fork, chop the butter so that it gets coated with the sugar-flour mixture as best you can.
In health,
Lauren
Some days, you just need to bake...or read a book, go for a walk, etc. However you unwind, do it. Relax and do something you enjoy.
Today I decided to make banana bread. This was mostly due to the fact that I had some over ripened bananas that needed to be utilized but, also because I was feeling stressed and knew that a baking session would cheer me up.
This recipe is from the Better Homes recipe book that my roommate has. It's fantastic!
2 cups flour
1 and 1/2 tbsp baking powder
1/2 tbsp baking soda
1/4 tsp cinnamon
1/4 tsp salt
1/8 tsp nutmeg
1/2 cup chocolate chips, nuts, etc. (if desired)
1 and 1/2 cups mashed bananas
1 cup sugar
1/2 cup butter
2 eggs, beaten
Topping Ingredients:
1/4 cup brown sugar
3 tbsp flour
2 tbsp butter
Directions:
1. Preheat oven to 350 degrees F
2. Combine flour, baking powder, baking soda, cinnamon, salt, and nutmeg in a large bowl. Make a well in the middle of the flour mixture.
3. Combine mashed bananas, sugar, butter, and eggs in another bowl.
4. Add in banana-egg mixture all at once into the flour mixture.
5. Gently fold in; batter should be clumpy. Don't overdo it or it might get way too fluffy.
6. Pour into loaf pan(s) until 2/3 full.
7. Coat topping on top of batter (see recipe after this one)
8. Bake for 55 minutes if using 9 inch rectangular bread pan. The smaller the pan, the less time you'll bake it for.
9. Once removed, let cool for 10 minutes then remove from pan onto wire rack or plate. Let cool completely then wrap a towel or saran wrap. Let the ingredients mingle and settle for 8 hours or overnight.
10. Enjoy! It's so delicious and just right at the end of a long day.
Topping Recipe:
1. Pour brown sugar and flour into a bowl
2. Cut the 2 tbsp butter into the bowl (really just try to slice the butter into the sugar-flour mix)
3. With a fork, chop the butter so that it gets coated with the sugar-flour mixture as best you can.
In health,
Lauren
Monday, September 13, 2010
55/365 (Insert Activity) Mondays
Friends and Fitness Enthusiasts,
I was not in the mood to run today. I was not in the mood to jog today. I was not in the mood for any cardio machine. Thankfully, I had my workout buddy Sarah with me to do something else. We played Racquetball!
If you were good at sports but not really "athlete" material, informal recreation like this might be your scene. Your local gym or recreation facility will most likely have these opportunities available to you. You can work up quite a sweat and burn lots of calories by simply playing.
When I say playing, I mean it. I do not mean standing around, talking with your partner or friend, and lackadaisically sauntering to the ball. I mean all out effort. Don't play to shut out your partner. Play to get the most volleys, the most touches, the most passes, etc for the game you are playing. The point is to constantly move not get a bunch of points and leave your friend cold and breathing normally on the sidelines.
Today begins Racquetball Mondays for me and Sarah. We decided to make this a fixture in our routine to break up the monotony of strength training and pure cardio exercise to do something for fun. What activity will you factor in to your work out regime?
In health,
Lauren
I was not in the mood to run today. I was not in the mood to jog today. I was not in the mood for any cardio machine. Thankfully, I had my workout buddy Sarah with me to do something else. We played Racquetball!
If you were good at sports but not really "athlete" material, informal recreation like this might be your scene. Your local gym or recreation facility will most likely have these opportunities available to you. You can work up quite a sweat and burn lots of calories by simply playing.
When I say playing, I mean it. I do not mean standing around, talking with your partner or friend, and lackadaisically sauntering to the ball. I mean all out effort. Don't play to shut out your partner. Play to get the most volleys, the most touches, the most passes, etc for the game you are playing. The point is to constantly move not get a bunch of points and leave your friend cold and breathing normally on the sidelines.
Today begins Racquetball Mondays for me and Sarah. We decided to make this a fixture in our routine to break up the monotony of strength training and pure cardio exercise to do something for fun. What activity will you factor in to your work out regime?
In health,
Lauren
Sunday, September 12, 2010
54/365 Water: Your Trusty Sidekick
Friends and Fitness Enthusiasts,
I know that I touched on this already but, I will say it again: drink water! During Autumn, the air is dry and our sweat evaporates off of us immediately. We could go for a long time without drinking and not realize it. In fact that happened to me today. As soon as I started drinking, I couldn't stop. What was most unfortunate was that my first drink was coffee, a diuretic. This is the sort of beverage that makes you go to the bathroom. When I didn't go to the bathroom for awhile, I realized that I was retaining the fluid because I was that dehydrated.
We need to keep ourselves hydrated so that we're going to the bathroom every hour or so. Keep a water bottle by you at all times. I like the steel insulated variety because it keeps your 18 oz. of water cold. Based on this calculator which factors in activity level and weight, I am supposed to drink 96 oz. a day. That would be about 5 bottles of water. Mind you, coffee and tea don't necessarily count as fluids because they are diuretics and will dehydrate you anyway.
Give the calculator a try. Get an estimate of how much you should drink. Find a bottle you can tote around with you all day. Kill those bottles until your quota is complete!
In health,
Lauren
I know that I touched on this already but, I will say it again: drink water! During Autumn, the air is dry and our sweat evaporates off of us immediately. We could go for a long time without drinking and not realize it. In fact that happened to me today. As soon as I started drinking, I couldn't stop. What was most unfortunate was that my first drink was coffee, a diuretic. This is the sort of beverage that makes you go to the bathroom. When I didn't go to the bathroom for awhile, I realized that I was retaining the fluid because I was that dehydrated.
We need to keep ourselves hydrated so that we're going to the bathroom every hour or so. Keep a water bottle by you at all times. I like the steel insulated variety because it keeps your 18 oz. of water cold. Based on this calculator which factors in activity level and weight, I am supposed to drink 96 oz. a day. That would be about 5 bottles of water. Mind you, coffee and tea don't necessarily count as fluids because they are diuretics and will dehydrate you anyway.
Give the calculator a try. Get an estimate of how much you should drink. Find a bottle you can tote around with you all day. Kill those bottles until your quota is complete!
In health,
Lauren
Saturday, September 11, 2010
53/365 Let's Go Redskins (Potatoes)!
Friends and Fitness Enthusiasts,
Potatoes get a bad reputation of having carbs and nothing else. In actuality, they are quite good for you in moderation as is everything else. Certain potatoes, like sweet potatoes and red potatoes, are better for you than others.
Red skinned potatoes are one of my favorites because of their uniquely creamy texture compared to their white relatives. When I cook them I always leave the skin on; that's where all the nutrients are. Red skin potatoes have about as many "phytochemicals as broccoli, spinach, and Brussels sprouts. (WHF)" They also have "flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers. (WHF)" Vitamin B6 is also present in potatoes. These are essential for enzymatic reactions that occur in your body, creating amines (neurotransmitters), and converting homocysteine, a molecule that can damage blood vessels, into a benign substance. Plus red skinned potatoes are delicious.
Here is a recipe from my dear friend Susan. I haven't tried it myself but I am certain that this will be delicious. I'll make them this week and see how it goes. So enjoy your spuds with their skins on, please!
In health,
Lauren
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
Potatoes get a bad reputation of having carbs and nothing else. In actuality, they are quite good for you in moderation as is everything else. Certain potatoes, like sweet potatoes and red potatoes, are better for you than others.
Red skinned potatoes are one of my favorites because of their uniquely creamy texture compared to their white relatives. When I cook them I always leave the skin on; that's where all the nutrients are. Red skin potatoes have about as many "phytochemicals as broccoli, spinach, and Brussels sprouts. (WHF)" They also have "flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers. (WHF)" Vitamin B6 is also present in potatoes. These are essential for enzymatic reactions that occur in your body, creating amines (neurotransmitters), and converting homocysteine, a molecule that can damage blood vessels, into a benign substance. Plus red skinned potatoes are delicious.
Here is a recipe from my dear friend Susan. I haven't tried it myself but I am certain that this will be delicious. I'll make them this week and see how it goes. So enjoy your spuds with their skins on, please!
In health,
Lauren
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
Friday, September 10, 2010
52/365 Water Aerobics: Not Just for Old People
Friends and Fitness Enthusiasts,
Today I got my first taste of water aerobics. After running this morning, the low impact exercise class felt so good. It was actually harder and easier than I expected. Being in the water obviously creates a different exercise environment. The resistance of the water acts completely different than the air when you're on land. It forces you to work muscles in different planes without any equipment. However, if you use equipment, be prepared to get creative. It's amazing what you can do with a kick board, noodles, and those funny foam weights.
Doing water aerobics really challenges you to engage your core and maintain balance. Balance is so important for all of us as we get older; it is the difference between healthy hips and a broken one. I suggest you work in some balance exercises into your repertoire. Don't worry, I'll give you some ideas. For those of us with knee problems, water aerobics is fantastic because it reduces the impact on your joints.
If you feel like water aerobics is silly, I dare you try it. You may find it surprisingly enjoyable and also some sweat on your brow. So go to your gym or rec center and enroll in a class if you're bored with the same routine or want to try something new.
In health,
Lauren
Today I got my first taste of water aerobics. After running this morning, the low impact exercise class felt so good. It was actually harder and easier than I expected. Being in the water obviously creates a different exercise environment. The resistance of the water acts completely different than the air when you're on land. It forces you to work muscles in different planes without any equipment. However, if you use equipment, be prepared to get creative. It's amazing what you can do with a kick board, noodles, and those funny foam weights.
Doing water aerobics really challenges you to engage your core and maintain balance. Balance is so important for all of us as we get older; it is the difference between healthy hips and a broken one. I suggest you work in some balance exercises into your repertoire. Don't worry, I'll give you some ideas. For those of us with knee problems, water aerobics is fantastic because it reduces the impact on your joints.
If you feel like water aerobics is silly, I dare you try it. You may find it surprisingly enjoyable and also some sweat on your brow. So go to your gym or rec center and enroll in a class if you're bored with the same routine or want to try something new.
In health,
Lauren
Thursday, September 9, 2010
51/365 Balance Your Sleep Checkbook
Friends and Fitness Enthusiasts,
Sleep is absolutely important for a healthy life. Without sleep, you are more likely to develop high blood pressure, produce the stress hormone cortisol, and produce inadequate amounts of antibodies to a flu vaccine. In a study, participants were found to have reduced these effects of sleep debt by repaying it.
As students, I realize this can be a challenging thing to do. We have homework, work, a social life, Project Runway, and other things to do before sleep. It is important to allot enough time for your natural sleep cycle. I find that 8 hours is perfect for me. I don't usually get those 8 hours even if I'm in bed and wake up at the same time every weekday. So what I do, and what researchers have suggested, is to sleep in 2-3 hours more on the weekend and tack on extra hours during the next week.
If you have a large debt to pay, you may have to wait awhile before you can repay it. If possible, plan a really light week for yourself. Get into bed the moment you feel tired and fall asleep naturally. Allow yourself to wake up naturally too. You may sleep for 12 hours initially but it is all part of the process.
Prevent sleep debt altogether as best you can. Try to get into a schedule. If you find yourself in debt, repay it on the weekend. Speaking of which...good night!
In health,
Lauren
"Repaying your sleep debt." Harvard Women's Health Watch 14.11 (2007): 1-3. CINAHL Plus with Full Text. EBSCO. Web. 9 Sept. 2010.
Sleep is absolutely important for a healthy life. Without sleep, you are more likely to develop high blood pressure, produce the stress hormone cortisol, and produce inadequate amounts of antibodies to a flu vaccine. In a study, participants were found to have reduced these effects of sleep debt by repaying it.
As students, I realize this can be a challenging thing to do. We have homework, work, a social life, Project Runway, and other things to do before sleep. It is important to allot enough time for your natural sleep cycle. I find that 8 hours is perfect for me. I don't usually get those 8 hours even if I'm in bed and wake up at the same time every weekday. So what I do, and what researchers have suggested, is to sleep in 2-3 hours more on the weekend and tack on extra hours during the next week.
If you have a large debt to pay, you may have to wait awhile before you can repay it. If possible, plan a really light week for yourself. Get into bed the moment you feel tired and fall asleep naturally. Allow yourself to wake up naturally too. You may sleep for 12 hours initially but it is all part of the process.
Prevent sleep debt altogether as best you can. Try to get into a schedule. If you find yourself in debt, repay it on the weekend. Speaking of which...good night!
In health,
Lauren
"Repaying your sleep debt." Harvard Women's Health Watch 14.11 (2007): 1-3. CINAHL Plus with Full Text. EBSCO. Web. 9 Sept. 2010.
Wednesday, September 8, 2010
50/365 Downward Facing Dogs have Their Days
Friends and Fitness Enthusiasts,
I woke up this morning with an awful cramp in my calf. In spite of it I decided to go running; I was rather impressed with my time and mileage might I add. Regardless, this cramp like many others could have been prevented. Though there is no conclusive scientific evidence of how to prevent or cure muscle cramps, there are theories.
My favorite theories include eating a balanced diet and stretching after exercise. I didn't get to eat my potassium rich banana yesterday so that could have been a reason. Most likely though, it was because I did not stretch out my right calf as well as I should have after yesterday's group exercise class.
An awesome calf stretch from Yoga is Downward Facing Dog or Adho Mukha Svanasana.
1. Start in high plank, essentially the top of a push up except that your hands are placed directly under your shoulders.
2. Push your hips up and back into the air keeping your back and arms straight forming a nice line. Your legs should also form a line. It's perfectly fine for your heels to not touch the floor.
3. For this stretch, bend your left knee and push your right heel down. This will make your right leg straight; you should feel the stretch in this calf.
4. Hold stretch for 5 full breaths (in and out = 1). Repeat on other side.
5. Repeat again!
It is absolutely recommended that you stretch after you exercise. Your muscles are super warm and limber. This is the time to lengthen them out after contracting them during your work out. You will prevent injury, have better form, and be more flexible overall. Please stretch each muscle for 30 seconds. I know that seems absurdly long compared to how much you stretched in high school sports but, seriously, it's the only way for stretching to be truly beneficial.
In health,
Lauren
I woke up this morning with an awful cramp in my calf. In spite of it I decided to go running; I was rather impressed with my time and mileage might I add. Regardless, this cramp like many others could have been prevented. Though there is no conclusive scientific evidence of how to prevent or cure muscle cramps, there are theories.
My favorite theories include eating a balanced diet and stretching after exercise. I didn't get to eat my potassium rich banana yesterday so that could have been a reason. Most likely though, it was because I did not stretch out my right calf as well as I should have after yesterday's group exercise class.
An awesome calf stretch from Yoga is Downward Facing Dog or Adho Mukha Svanasana.
1. Start in high plank, essentially the top of a push up except that your hands are placed directly under your shoulders.
2. Push your hips up and back into the air keeping your back and arms straight forming a nice line. Your legs should also form a line. It's perfectly fine for your heels to not touch the floor.
3. For this stretch, bend your left knee and push your right heel down. This will make your right leg straight; you should feel the stretch in this calf.
4. Hold stretch for 5 full breaths (in and out = 1). Repeat on other side.
5. Repeat again!
It is absolutely recommended that you stretch after you exercise. Your muscles are super warm and limber. This is the time to lengthen them out after contracting them during your work out. You will prevent injury, have better form, and be more flexible overall. Please stretch each muscle for 30 seconds. I know that seems absurdly long compared to how much you stretched in high school sports but, seriously, it's the only way for stretching to be truly beneficial.
In health,
Lauren
Tuesday, September 7, 2010
49/365 So Yammy, So Yammy
Friends and Fitness Enthusiasts,
As a kid, I grew up eating Mushroom Soup and Rice. It was my absolute favorite and I still go to it when I need some comfort food to remind me of home. Now that I'm older, I have come to start using it as a component of a meal, not the main course.
I am also a huge fan of yams/sweet potatoes. Us Americans use them interchangeably, so interchangeably that I'm not really sure which ones I bought. Pretty sure they are sweet potatoes. Regardless, they are great for you. They have antioxidants, vitamin C, and vitamin B6. Sweet potatoes are also that fabulous orange color which means it has carotenes (as my Dad says, the more colors the better)! Carotenes have a role in eye health and proper immune functioning. Awesome! Plus sweet potatoes are in season, huzzah!
Thus, I made this for dinner: Yammy Chicken! It was fantastically delicious for a very hungry me and my roommate :)
Changes I had to make due to the contents of my pantry:
- only 2 chicken breasts
- no celery or green pepper
- no onion
- used 2 peeled and cubed sweet potatoes instead of canned potatoes
- sprinkled on some shitake mushrooms
- only baked for 45 minutes
Regardless, it was delicious! I ate it with a salad since there were no greens in the casserole.
Bon appetit!
In health,
Lauren
As a kid, I grew up eating Mushroom Soup and Rice. It was my absolute favorite and I still go to it when I need some comfort food to remind me of home. Now that I'm older, I have come to start using it as a component of a meal, not the main course.
I am also a huge fan of yams/sweet potatoes. Us Americans use them interchangeably, so interchangeably that I'm not really sure which ones I bought. Pretty sure they are sweet potatoes. Regardless, they are great for you. They have antioxidants, vitamin C, and vitamin B6. Sweet potatoes are also that fabulous orange color which means it has carotenes (as my Dad says, the more colors the better)! Carotenes have a role in eye health and proper immune functioning. Awesome! Plus sweet potatoes are in season, huzzah!
Thus, I made this for dinner: Yammy Chicken! It was fantastically delicious for a very hungry me and my roommate :)
- only 2 chicken breasts
- no celery or green pepper
- no onion
- used 2 peeled and cubed sweet potatoes instead of canned potatoes
- sprinkled on some shitake mushrooms
- only baked for 45 minutes
Regardless, it was delicious! I ate it with a salad since there were no greens in the casserole.
Bon appetit!
In health,
Lauren
Monday, September 6, 2010
48/365 Fight Against Heart Disease
Friends and Fitness Enthusiasts,
Heart disease is the number one killer in our country. It is also almost entirely preventable through education and support. Part of my goal as an exercise science major and future fitness professional is to keep people healthy and prevent them from ever needing to see a doctor.
With the Exercise Science Club at my school, I will be walking in the Richmond Heart Walk on October 23rd. I just started my page which can be found here. My goal is $200 and our club's goal is $5000. Please support the cause or ask your parents and friends to do so.
Whether you decide to donate, join the team, or neither, you can be reminded what this blog is all about. Yes, we all want to feel and look good. More importantly though, we want to stay healthy for as long as possible and not have a high risk for heart disease. The precautions you take, like eating well, exercising, and sleeping, all go towards these lifelong goals.
Thanks for your support in advance.
In health,
Lauren
Heart disease is the number one killer in our country. It is also almost entirely preventable through education and support. Part of my goal as an exercise science major and future fitness professional is to keep people healthy and prevent them from ever needing to see a doctor.
With the Exercise Science Club at my school, I will be walking in the Richmond Heart Walk on October 23rd. I just started my page which can be found here. My goal is $200 and our club's goal is $5000. Please support the cause or ask your parents and friends to do so.
Whether you decide to donate, join the team, or neither, you can be reminded what this blog is all about. Yes, we all want to feel and look good. More importantly though, we want to stay healthy for as long as possible and not have a high risk for heart disease. The precautions you take, like eating well, exercising, and sleeping, all go towards these lifelong goals.
Thanks for your support in advance.
In health,
Lauren
Sunday, September 5, 2010
47/365 Labor Day Pains
Friends and Fitness Enthusiasts,
Labor Day is the last holiday of the year where eating (read gorging) ourselves with hot dogs, hamburgers, coleslaw, potato salad, cookies, etc is somewhat acceptable. This is not okay. I know the temptation to have a bit of everything is very strong but you can fight against it.
Remember your plate ratio. If you stick to that, I imagine that you'll get full from all those juicy fruits and veggies and won't have room for another hot dog.
Only get one helping of dessert. Usually there are several options to choose from. Select only one. Think about what that dessert is and what it tastes like. If you know that cookie is not the best cookie you'll ever have, leave it be. If that piece of cherry pie looks like it was made from canned pie filling, leave it be. You're better off rewarding yourself for being good with an amazing piece of chocolate or fruit later than munching through a mediocre sweet.
Listen to your body. On holidays and yummy food fests, we tend to ignore our full or satisfied stomach. If you are not actually hungry, please don't eat more. Walk away from the food. Chew gum. Brush your teeth. Ask yourself, am I willing to give up what I want now for what I want most?
If you do find that you ate too many calories, please just kill it at the gym tomorrow. Burn those calories and be kinder to your body tomorrow. Happy Labor Day!
In health,
Lauren
Labor Day is the last holiday of the year where eating (read gorging) ourselves with hot dogs, hamburgers, coleslaw, potato salad, cookies, etc is somewhat acceptable. This is not okay. I know the temptation to have a bit of everything is very strong but you can fight against it.
Remember your plate ratio. If you stick to that, I imagine that you'll get full from all those juicy fruits and veggies and won't have room for another hot dog.
Only get one helping of dessert. Usually there are several options to choose from. Select only one. Think about what that dessert is and what it tastes like. If you know that cookie is not the best cookie you'll ever have, leave it be. If that piece of cherry pie looks like it was made from canned pie filling, leave it be. You're better off rewarding yourself for being good with an amazing piece of chocolate or fruit later than munching through a mediocre sweet.
Listen to your body. On holidays and yummy food fests, we tend to ignore our full or satisfied stomach. If you are not actually hungry, please don't eat more. Walk away from the food. Chew gum. Brush your teeth. Ask yourself, am I willing to give up what I want now for what I want most?
If you do find that you ate too many calories, please just kill it at the gym tomorrow. Burn those calories and be kinder to your body tomorrow. Happy Labor Day!
In health,
Lauren
46/365 Fall in Love with Fall
Friends and Fitness Enthusiasts,
Fall is on it's way and I encourage ya'll to enjoy it while it lasts. The air is crisp and the sun is warm. I find Fall to be the perfect weather for running or doing anything outdoors.
You can definitely work up a nice sweat and feel the cool relief of it evaporating from your skin. However, you must be mindful, especially in the colder months, to stay hydrated. Most of our water is expired because of "insensible perspiration," this sweat that leaves us without our notice. Our thirst triggers are not as strong and we may not realize how dehydrated we are until we drink something.
Of course, being outside is also great for absorbing that vitamin D. Depending on your pigmentation, you will need a different amount of exposure to the sun than your friend. Folks with darker skin have more melanin which makes it more difficult for them to absorb vitamin D; therefore they need more exposure than their lighter skinned peer. Regardless, please remember to wear sunblock. Everyone is at risk for skin cancer so please take the necessary precautions.
Enjoy the lovely fall weather in the upcoming months. Go for a walk or run. Visit a pumpkin patch with friends. Play corn hole or get lost in an amazing maze of maize. Be mindful of your water intake and soak up the sun.
In health,
Lauren
Fall is on it's way and I encourage ya'll to enjoy it while it lasts. The air is crisp and the sun is warm. I find Fall to be the perfect weather for running or doing anything outdoors.
You can definitely work up a nice sweat and feel the cool relief of it evaporating from your skin. However, you must be mindful, especially in the colder months, to stay hydrated. Most of our water is expired because of "insensible perspiration," this sweat that leaves us without our notice. Our thirst triggers are not as strong and we may not realize how dehydrated we are until we drink something.
Of course, being outside is also great for absorbing that vitamin D. Depending on your pigmentation, you will need a different amount of exposure to the sun than your friend. Folks with darker skin have more melanin which makes it more difficult for them to absorb vitamin D; therefore they need more exposure than their lighter skinned peer. Regardless, please remember to wear sunblock. Everyone is at risk for skin cancer so please take the necessary precautions.
Enjoy the lovely fall weather in the upcoming months. Go for a walk or run. Visit a pumpkin patch with friends. Play corn hole or get lost in an amazing maze of maize. Be mindful of your water intake and soak up the sun.
In health,
Lauren
Saturday, September 4, 2010
45/365 Bye Bye Bat Wings
Friends and Fitness Enthusiasts,
You've seen them before on older folks and possibly some friends. Bat wings have struck again! These are those flabby things that hang from the back of your arms and jiggle around when you wave to someone. However, you don't have to be plagued by these forever. Working on your tricep muscle will do the trick.
The name tricep indicates that there are three heads to that muscle. Therefore, you simply cannot do only one exercise to work them; today I will give you one to add to your repertoire.
1. Stand with left leg in front. Pivot right foot behind you so that your leg is straight.
2. Hold weight with right arm. Support body with left arm. For a challenge, perform exercise with both arms simultaneously.
3. Bring right elbow up and back behind you so that upper arm is parallel to the floor; bring elbow higher if you can. Keep shoulders down.
4. Extend elbow until arm is straight. Think about that tricep muscle on the back part of your arm working.
5. Repeat on both sides.
Triceps are good pushing muscles to have. You never know when you'll have to push a kid on a swing; they will be so grateful for you and impressed by your lack of bat wings.
In health,
Lauren
You've seen them before on older folks and possibly some friends. Bat wings have struck again! These are those flabby things that hang from the back of your arms and jiggle around when you wave to someone. However, you don't have to be plagued by these forever. Working on your tricep muscle will do the trick.
The name tricep indicates that there are three heads to that muscle. Therefore, you simply cannot do only one exercise to work them; today I will give you one to add to your repertoire.
2. Hold weight with right arm. Support body with left arm. For a challenge, perform exercise with both arms simultaneously.
3. Bring right elbow up and back behind you so that upper arm is parallel to the floor; bring elbow higher if you can. Keep shoulders down.
4. Extend elbow until arm is straight. Think about that tricep muscle on the back part of your arm working.
5. Repeat on both sides.
Triceps are good pushing muscles to have. You never know when you'll have to push a kid on a swing; they will be so grateful for you and impressed by your lack of bat wings.
In health,
Lauren
Thursday, September 2, 2010
44/365 Better with a Buddy
Friends and Fitness Enthusiasts,
Two is better than one right? We humans are social creatures. It is necessary for us to have those precious people in our lives with whom we share ourselves. As I was walking around campus, I spotted two friends walking together from a group exercise class. I was clearly inspired.
Finding a friend (or two) to work out with will really help you stay motivated. If you're not feeling it, you'll have your buddy to drag you out for a run. Maybe your buddy isn't feeling it. You'll get to be their impetus. You can keep each other motivated in and out of the gym. It's nice to have someone keeping you in check when you get an extra helping of dessert or if you forget to hydrate after a long day. You're also there to affirm one another's efforts. Perhaps after you've completed a fitness goal, you can reward yourselves with a non-gym friend date.
Grab a buddy and work it out. It's a lot more fun and you'll both greatly benefit.
In health,
Lauren
Two is better than one right? We humans are social creatures. It is necessary for us to have those precious people in our lives with whom we share ourselves. As I was walking around campus, I spotted two friends walking together from a group exercise class. I was clearly inspired.
Finding a friend (or two) to work out with will really help you stay motivated. If you're not feeling it, you'll have your buddy to drag you out for a run. Maybe your buddy isn't feeling it. You'll get to be their impetus. You can keep each other motivated in and out of the gym. It's nice to have someone keeping you in check when you get an extra helping of dessert or if you forget to hydrate after a long day. You're also there to affirm one another's efforts. Perhaps after you've completed a fitness goal, you can reward yourselves with a non-gym friend date.
Grab a buddy and work it out. It's a lot more fun and you'll both greatly benefit.
In health,
Lauren
Wednesday, September 1, 2010
43/365 The Ratio for your Plate-io
Friends and Fitness Enthusiasts,
As I’m sure you’ve heard, your plate should look like this:
1/2 of it is fruits/veggies, 1/4 is carbohydrates and the other 1/4 is protein. I realize that my picture looks off but it is right; the broccoli is stacked a little high. My carbohydrates are from brown rice, the fattier, unrefined, and more fibrous original version of white rice. My proteins are composed of beans, tofu, and mushrooms. Your plate doesn’t have to look exactly like mine. Your carbs could be from whole wheat bread or whole wheat pasta. Your protein could be lean chicken breast, fish, or 4 oz of red meat.
This plate is not only important for dinner but, for buffets too. When you go out to eat at a buffet, you should first recognize that you need lots of discipline for making healthy choices. A way to control your food intake is to make sure that your plate always looks like this. If you stick to it, I guarantee that you will eat less calories than you would have otherwise.
Also, if you’re at a place with platters of food make this plate ratio every time if you’re hungry and need to eat. Remember, only eat if you’re hungry; that is Rule #1.
Rule #2: If you can’t make your plate ratio because they don’t have fruits or vegetables, don’t bother. You are better off waiting until you can have a real meal and not junk.
Remember the ratio: 1/2 fruits/veggies, 1/4 carbohydrates, 1/4 proteins
In health,
Lauren
As I’m sure you’ve heard, your plate should look like this:
1/2 of it is fruits/veggies, 1/4 is carbohydrates and the other 1/4 is protein. I realize that my picture looks off but it is right; the broccoli is stacked a little high. My carbohydrates are from brown rice, the fattier, unrefined, and more fibrous original version of white rice. My proteins are composed of beans, tofu, and mushrooms. Your plate doesn’t have to look exactly like mine. Your carbs could be from whole wheat bread or whole wheat pasta. Your protein could be lean chicken breast, fish, or 4 oz of red meat.
This plate is not only important for dinner but, for buffets too. When you go out to eat at a buffet, you should first recognize that you need lots of discipline for making healthy choices. A way to control your food intake is to make sure that your plate always looks like this. If you stick to it, I guarantee that you will eat less calories than you would have otherwise.
Also, if you’re at a place with platters of food make this plate ratio every time if you’re hungry and need to eat. Remember, only eat if you’re hungry; that is Rule #1.
Rule #2: If you can’t make your plate ratio because they don’t have fruits or vegetables, don’t bother. You are better off waiting until you can have a real meal and not junk.
Remember the ratio: 1/2 fruits/veggies, 1/4 carbohydrates, 1/4 proteins
In health,
Lauren
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