Friends and Fitness Enthusiasts,
I hope you had a Happy Halloween! I know that I did. Reasons for that include these:
1. Candy - I consumed maybe 2 pieces of candy this Halloween. I know that this statement would not have been true 2 or 5 years ago. As I get older, I know that I can't keep eating terrible "food" without having to face the consequences later. A "fun-size" piece of candy generally has 100 calories and Lord knows what else so far as trans fats or ingredients goes.
2. Water - I said it before and I'll say it again: drink water! The fall season cools your skin immediately so you don't realize how much water you are losing to the environment. You just don't feel thirsty. My friend Adam and I decided that playing "drinking games" to rehydrate ourselves would be most advantageous during fall and after a night out with friends.
3. Being outside - Seriously folks, enjoy autumn! The colors are scintillating and the air is crisp. Bike around, take a walk, hear the crunch of leaves under your feet.
364 more days until we can do it all again. Happy Halloween!
In health,
Lauren
Sunday, October 31, 2010
Saturday, October 30, 2010
102/365 Pumpkin Seeds
Friends and Fitness Enthusiasts,
It's that time of year for pumpkin carving. Not only is it fun to make silly shapes and faces, but the pumpkin seeds are yummy to eat. Previously I wrote about roasting acorn squash seeds; pumpkin seeds are a kind of squash so the nutrition value is comparable. I didn't really use a recipe for mine. Just washed the guts off of the seeds, spread them on a baking sheet, sprinkled them with salt, cinnamon, and sugar, and baked at 350F. Not sure what the baking time was, sorry for not keeping track. Sometimes with baking, you just have to go with your (pumpkin) guts. Just check them periodically to make sure they aren't burning. Be safe tonight and Happy Halloween Eve!
In health,
Lauren
In health,
Lauren
101/365 Sashimi for Me! Me!
Friends and Fitness Enthusiasts,
I find eating raw fish to be one of the finer things in life. Whether it is served plain, wrapped in seaweed to a lump of sticky rice, or rolled up with avocado, cream cheese, crab meat, etc., I love it. Let's dive into the world of sashimi.
Sashimi is thinly sliced pieces of uncooked, raw fish. It is traditionally served with soy sauce and wasabi. Though fish do not loose any nutrients when they are cooked, I think that eating sashimi is a healthier way to go when eating seafood. Even after having a hefty serving, you will find yourself satisfied, not bursting at the seems. This is different from eating sushi. Sushi is often rolled up in seaweed with vinegared rice and can have a number of different fillings This is where you start to rack up the calories. You aren't able to control the amount of rice or cream cheese, etc. that your chef has wrapped with your sashimi so be aware of that. Still, sushi is still essentially raw so you won't find any unwanted fats from cooking oils or additional seasoning.
A serving of sashimi is considered 3 oz. and is about 120 calories; this is a little less than the size of a deck of cards. Just like cooked fish, sashimi is full of omega 3 fatty acids and protein; salmon is my favorite. If you have never tried sashimi, I highly recommend it. However, if you have any immune deficiency, eating raw fish may not be the best idea for you since there is a always a risk for bacteria or other pathogens to be in your food.
In health,
Lauren
I find eating raw fish to be one of the finer things in life. Whether it is served plain, wrapped in seaweed to a lump of sticky rice, or rolled up with avocado, cream cheese, crab meat, etc., I love it. Let's dive into the world of sashimi.
Sashimi is thinly sliced pieces of uncooked, raw fish. It is traditionally served with soy sauce and wasabi. Though fish do not loose any nutrients when they are cooked, I think that eating sashimi is a healthier way to go when eating seafood. Even after having a hefty serving, you will find yourself satisfied, not bursting at the seems. This is different from eating sushi. Sushi is often rolled up in seaweed with vinegared rice and can have a number of different fillings This is where you start to rack up the calories. You aren't able to control the amount of rice or cream cheese, etc. that your chef has wrapped with your sashimi so be aware of that. Still, sushi is still essentially raw so you won't find any unwanted fats from cooking oils or additional seasoning.
A serving of sashimi is considered 3 oz. and is about 120 calories; this is a little less than the size of a deck of cards. Just like cooked fish, sashimi is full of omega 3 fatty acids and protein; salmon is my favorite. If you have never tried sashimi, I highly recommend it. However, if you have any immune deficiency, eating raw fish may not be the best idea for you since there is a always a risk for bacteria or other pathogens to be in your food.
In health,
Lauren
Thursday, October 28, 2010
100/365 Warm Apple Pie
Friends and Fitness Enthusiasts,
Wow! 3480 page views and 17 subscribers later, we are at the 100th post! Thanks for all of your support, comments, and readership over these 100 days. In honor of this, here is an indulgent, mildly healthy recipe to balance out the 99 previous posts of healthiness and great living.
Naturally after my apple picking adventure, I had to make some apple desserts. Here is the recipe that I made up and that which I have found great success (sorry, no crust on top with this one):
Crust:
1 1/2 cups all-purpose flour
2 tsp white sugar
1 tsp salt
1/2 c olive oil or vegetable oil
2 tbsp milk
Filling:
5 cups of apples diced and cored (about 6 apples)
1/2 stick of butter, melted
1/2 c. brown sugar
1/2 c. white sugar
1 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. salt
Recipe:
1. In pie pan, mix all crust ingredients together with a fork. Press and mold your dough into your pie pan using the back of a spoon. Pierce bottom and sides of crust with a fork; be thorough!
2. In a separate bowl, toss filling ingredients together in a bowl until well coated.
3. Pour filling into pie pan and bake in preheated oven at 375F
4. Bake for 25-30 minutes or until golden and fragrant.
Serve with ice cream, whipped cream, or a tall glass of cold milk. I forgot to take a picture after I baked it and before I knew it, to my joy, most of it was already gone.
In health,
Lauren
Wow! 3480 page views and 17 subscribers later, we are at the 100th post! Thanks for all of your support, comments, and readership over these 100 days. In honor of this, here is an indulgent, mildly healthy recipe to balance out the 99 previous posts of healthiness and great living.
Naturally after my apple picking adventure, I had to make some apple desserts. Here is the recipe that I made up and that which I have found great success (sorry, no crust on top with this one):
Crust:
1 1/2 cups all-purpose flour
2 tsp white sugar
1 tsp salt
1/2 c olive oil or vegetable oil
2 tbsp milk
Filling:
5 cups of apples diced and cored (about 6 apples)
1/2 stick of butter, melted
1/2 c. brown sugar
1/2 c. white sugar
1 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. salt
Recipe:
1. In pie pan, mix all crust ingredients together with a fork. Press and mold your dough into your pie pan using the back of a spoon. Pierce bottom and sides of crust with a fork; be thorough!
2. In a separate bowl, toss filling ingredients together in a bowl until well coated.
3. Pour filling into pie pan and bake in preheated oven at 375F
4. Bake for 25-30 minutes or until golden and fragrant.
Serve with ice cream, whipped cream, or a tall glass of cold milk. I forgot to take a picture after I baked it and before I knew it, to my joy, most of it was already gone.
In health,
Lauren
99/365 Do the Wood Chop
Friends and Fitness Enthusiasts,
Chopping wood is a workout. It takes a lot of strength in your back, shoulders, arms, and core to do it. We all may not have axe and wood readily available for chopping but we can mimic this at the gym using cables.
1. Attach a rope to a pulley cable at the gym.
2. Stand to the side of the cable with knees bent. Stand up tall, engage your core. Grasp the rope with both hands (if the rope is to your right, your right hand should be on top).
3. Keeping your core tight, pull the cable down and across your body by bending your elbow.
4. Follow through the motion by extending your elbows all the way.
5. Repeat on both sides.
Proper form and control is absolutley important in this exercise. You need to make sure that you are standing up tall and that you make a strong base with your legs. You can also do this with the cable coming from the bottom.
In health,
Lauren
Chopping wood is a workout. It takes a lot of strength in your back, shoulders, arms, and core to do it. We all may not have axe and wood readily available for chopping but we can mimic this at the gym using cables.
2. Stand to the side of the cable with knees bent. Stand up tall, engage your core. Grasp the rope with both hands (if the rope is to your right, your right hand should be on top).
3. Keeping your core tight, pull the cable down and across your body by bending your elbow.
4. Follow through the motion by extending your elbows all the way.
5. Repeat on both sides.
Proper form and control is absolutley important in this exercise. You need to make sure that you are standing up tall and that you make a strong base with your legs. You can also do this with the cable coming from the bottom.
In health,
Lauren
Tuesday, October 26, 2010
98/365 Energy Throughout the Day
Friends and Fitness Enthusiasts,
I write this somewhat drowsily which is why I felt this topic was necessary for today. Let's analyze my day and figure out where I went wrong and why my energy levels are so low.
Last night, I fell asleep at about 12:30p. I woke up abruptly to my cell phone alerting me that I had a text message at 7:30a. I proceeded to start my day with some exercise from 8a-9a. I had breakfast of yogurt, granola, and banana and oatmeal with a cup of black tea. I showered then power walked my way to the bus stop. Once there, I sat for about 15 minutes, another 25 minutes for the bus ride itself, then briefly walked to my internship site. There I sat for a good 5 hours taking a lunch break of hearty vegetable-barley soup at 3:00p. I left to catch the bus at 5:00p and found myself nodding off on the ride home. I made a PBJ bagel sandwich then headed up to the library and ate it. Here I sit writing to you.
1. I should have slept earlier. Though I got ~7 hours of sleep, I could have used some more. Waking up to an alarm is somewhat necessary but also disruptive to one's natural sleep cycle.
2. I should have taken brief walks during my 5 hours at my internship. This certainly would have kept my energy levels up. It's good to sweat everyday throughout the day. It refreshes one's pores and keeps you refreshed. It also encourages you to breathe more and deeply.
3. I should have had my lunch sooner. I was probably already very hungry when I had lunch. That was about 5 hours between breakfast and lunch; 3-4 hours would be ideal.
These errors could have been prevented. The one thing I can commend myself on is the kind of food I ate. You will notice that certain foods, those that are nutrient/fruit and vegetable filled and low in saturated/trans fat, make you feel light and energized instead of post-Thanksgiving full. Quick note: I hypothesize that this is because foods heavy in protein and fat take longer to digest. If you're just sitting, your body will shunt blood to your stomach and digestive system in order to break down that food. Keep it light and you'll feel light!
Regardless, if you find yourself feeling tired, try to figure out what it was that caused it. Are you not sleeping enough? Did you neglect to feed yourself? Did you eat poorly? Did you stay inactive for too long?
In health,
Lauren
I write this somewhat drowsily which is why I felt this topic was necessary for today. Let's analyze my day and figure out where I went wrong and why my energy levels are so low.
Last night, I fell asleep at about 12:30p. I woke up abruptly to my cell phone alerting me that I had a text message at 7:30a. I proceeded to start my day with some exercise from 8a-9a. I had breakfast of yogurt, granola, and banana and oatmeal with a cup of black tea. I showered then power walked my way to the bus stop. Once there, I sat for about 15 minutes, another 25 minutes for the bus ride itself, then briefly walked to my internship site. There I sat for a good 5 hours taking a lunch break of hearty vegetable-barley soup at 3:00p. I left to catch the bus at 5:00p and found myself nodding off on the ride home. I made a PBJ bagel sandwich then headed up to the library and ate it. Here I sit writing to you.
1. I should have slept earlier. Though I got ~7 hours of sleep, I could have used some more. Waking up to an alarm is somewhat necessary but also disruptive to one's natural sleep cycle.
2. I should have taken brief walks during my 5 hours at my internship. This certainly would have kept my energy levels up. It's good to sweat everyday throughout the day. It refreshes one's pores and keeps you refreshed. It also encourages you to breathe more and deeply.
3. I should have had my lunch sooner. I was probably already very hungry when I had lunch. That was about 5 hours between breakfast and lunch; 3-4 hours would be ideal.
These errors could have been prevented. The one thing I can commend myself on is the kind of food I ate. You will notice that certain foods, those that are nutrient/fruit and vegetable filled and low in saturated/trans fat, make you feel light and energized instead of post-Thanksgiving full. Quick note: I hypothesize that this is because foods heavy in protein and fat take longer to digest. If you're just sitting, your body will shunt blood to your stomach and digestive system in order to break down that food. Keep it light and you'll feel light!
Regardless, if you find yourself feeling tired, try to figure out what it was that caused it. Are you not sleeping enough? Did you neglect to feed yourself? Did you eat poorly? Did you stay inactive for too long?
In health,
Lauren
Monday, October 25, 2010
97/365 What the Kale Chips
Friends and Fitness Enthusiasts,
Kale is great for you. According to the World's Healthiest Foods website, Kale has the ability to lower cholesterol, to reduce the risk for bladder, breast, colon, ovary, and prostate cancer, and to provide support to your body's natural detoxification system. Kale is loaded with flavonoids that have anti-inflammatory and antioxidant properties. It is best when steamed because its cholesterol lowering abilities are enhanced. Kale is part of the cruciferous family of vegetables which include broccoli, cauliflower, cabbage, bok choy, and Brussels sprouts. WHF recommends that you consume 2 cups from this family 2-4 times a week.
Upon my dad's suggestion, I decided to make kale chips. With his direction and a recipe from allrecipes.com, I was able to make my own tasty snack.
1. Preheat oven to 330F or anywhere between 325 and 350.
2. With a sharp knife, cut the leaves off of the stem. Tear or cut the leaves into smaller pieces, however big you want your chips to be.
3. Spread kale leaves out onto a baking sheet. Spray with Pam or any other vegetable oil in a can. It will distribute the oil more evenly on the leaves. Sprinkle with salt, garlic powder, and/or whatever seasoning you like.
4. Bake in oven foe 6-7 minutes; this is an estimation that you'll have to play with. There is a fine line between limp, crispy, and disintegrate-in-your-mouth-crispy, so be cautious.
I will certainly do this again as I still have half a pound of kale in my fridge.
In health,
Lauren
Kale is great for you. According to the World's Healthiest Foods website, Kale has the ability to lower cholesterol, to reduce the risk for bladder, breast, colon, ovary, and prostate cancer, and to provide support to your body's natural detoxification system. Kale is loaded with flavonoids that have anti-inflammatory and antioxidant properties. It is best when steamed because its cholesterol lowering abilities are enhanced. Kale is part of the cruciferous family of vegetables which include broccoli, cauliflower, cabbage, bok choy, and Brussels sprouts. WHF recommends that you consume 2 cups from this family 2-4 times a week.
Upon my dad's suggestion, I decided to make kale chips. With his direction and a recipe from allrecipes.com, I was able to make my own tasty snack.
2. With a sharp knife, cut the leaves off of the stem. Tear or cut the leaves into smaller pieces, however big you want your chips to be.
3. Spread kale leaves out onto a baking sheet. Spray with Pam or any other vegetable oil in a can. It will distribute the oil more evenly on the leaves. Sprinkle with salt, garlic powder, and/or whatever seasoning you like.
4. Bake in oven foe 6-7 minutes; this is an estimation that you'll have to play with. There is a fine line between limp, crispy, and disintegrate-in-your-mouth-crispy, so be cautious.
I will certainly do this again as I still have half a pound of kale in my fridge.
In health,
Lauren
Sunday, October 24, 2010
96/365 Apple Picking Adventure
Friends and Fitness Enthusiasts,
If you have the means, I suggest taking a trip to your local orchard to enjoy this incredible fall season. Not only do you get good exercise, you get some great tasting produce from the source.
This past weekend, a few friends of mine and I ventured to Charlottesville, VA to pick apples at Carter Mountain. We traipsed all over the orchard going up to the Fuji apples, across the way to some Stayman apples, and down to Winesap and Pink Lady land. It was a lot of fun hiking up and down, climbing the trees (not sure if we were allowed to do that), and reaching up to twist the apples from the tree. In such great weather with the sun warming you and the wind cooling you off, it really makes for an aerobic adventure.
After apple picking you can of course make a variety of apple desserts where you control the sugar, the crust, and the toppings. I will soon post my easy apple pie recipe that is not too sweet and not too fattening either. You can also look forward to an apple crisp and apple strudel recipe. I think Johnny Appleseed would be proud.
In health,
Lauren
If you have the means, I suggest taking a trip to your local orchard to enjoy this incredible fall season. Not only do you get good exercise, you get some great tasting produce from the source.
 |
| taken by Adam |
This past weekend, a few friends of mine and I ventured to Charlottesville, VA to pick apples at Carter Mountain. We traipsed all over the orchard going up to the Fuji apples, across the way to some Stayman apples, and down to Winesap and Pink Lady land. It was a lot of fun hiking up and down, climbing the trees (not sure if we were allowed to do that), and reaching up to twist the apples from the tree. In such great weather with the sun warming you and the wind cooling you off, it really makes for an aerobic adventure.
After apple picking you can of course make a variety of apple desserts where you control the sugar, the crust, and the toppings. I will soon post my easy apple pie recipe that is not too sweet and not too fattening either. You can also look forward to an apple crisp and apple strudel recipe. I think Johnny Appleseed would be proud.
In health,
Lauren
Saturday, October 23, 2010
95/365 Walk to Your Health
Friends and Fitness Enthusiasts,
Today I participated in a Heart Walk sponsored by the American Heart Association. The weather was absolutely wonderful and I was in good company. Together, we walked 3 miles, watched participants and their dogs stroll by, and read statistics about heart disease and how to prevent it.
Did you know that walking a mile and running a mile both burn ~100 calories? Obviously, it will take you a little longer to walk a mile than run one but, the point is that 1 mile = 100 calories depending on your weight and the incline; that's physics folks. Walking is a great way to exercise when you walk at a moderate pace (a pace where you can break a sweat). It is low impact, meaning less pressure on your joints, and can be done practically anywhere. You can also practice walking with good posture!
The goal recommended by the Surgeon General is 10,000 steps/day (~5 miles, that's 500 calories!). Studies have shown that people who make 30-minute walks do not actually reach 10,000 steps. Their number of steps is substantially lower on days that they don't take their 30-minute walk. However, people who were instructed to walk 10K steps often exceeded their goal. You can keep track of your steps by purchasing a pedometer, a small device that you attach to the waist of your pants. On your first day, wear it around to see how well you do normally. If you find yourself under your mark, you may have to take an extra 10 minute walk or take the stairs instead of the elevator.
Like I said, walking is a great form of exercise meaning you'll get the same rejuvenating and invigorating, not to mention healthful, benefits as your running, biking, etc. friends. Just be sure to break a sweat and hit 10,000 steps.
In health,
Lauren
Hultquist, CN, C Albright, and DL Thompson. "Comparison of walking recommendations in previously inactive women." Medicine & Science in Sports & Exercise 37.4 (2005): 676-683. CINAHL Plus with Full Text. EBSCO. Web. 23 Oct. 2010.
Today I participated in a Heart Walk sponsored by the American Heart Association. The weather was absolutely wonderful and I was in good company. Together, we walked 3 miles, watched participants and their dogs stroll by, and read statistics about heart disease and how to prevent it.
Did you know that walking a mile and running a mile both burn ~100 calories? Obviously, it will take you a little longer to walk a mile than run one but, the point is that 1 mile = 100 calories depending on your weight and the incline; that's physics folks. Walking is a great way to exercise when you walk at a moderate pace (a pace where you can break a sweat). It is low impact, meaning less pressure on your joints, and can be done practically anywhere. You can also practice walking with good posture!
The goal recommended by the Surgeon General is 10,000 steps/day (~5 miles, that's 500 calories!). Studies have shown that people who make 30-minute walks do not actually reach 10,000 steps. Their number of steps is substantially lower on days that they don't take their 30-minute walk. However, people who were instructed to walk 10K steps often exceeded their goal. You can keep track of your steps by purchasing a pedometer, a small device that you attach to the waist of your pants. On your first day, wear it around to see how well you do normally. If you find yourself under your mark, you may have to take an extra 10 minute walk or take the stairs instead of the elevator.
Like I said, walking is a great form of exercise meaning you'll get the same rejuvenating and invigorating, not to mention healthful, benefits as your running, biking, etc. friends. Just be sure to break a sweat and hit 10,000 steps.
In health,
Lauren
Hultquist, CN, C Albright, and DL Thompson. "Comparison of walking recommendations in previously inactive women." Medicine & Science in Sports & Exercise 37.4 (2005): 676-683. CINAHL Plus with Full Text. EBSCO. Web. 23 Oct. 2010.
Friday, October 22, 2010
94/365 Mom was Right, Stand Up Straight
Friends and Fitness Enthusiasts,
How are you sitting right now? Are your shoulders back or are you slouched forward? Is your neck perpendicular to the ground or are you reaching towards the screen? Is your head level with the ground or is it tilted up or down? Think about how you walk. If you saw a video of yourself, could you draw a straight line from your hips, through your torso, and through your head?
Let's face it, most of us do not have the best posture all the time. Often we are weighed down by backpacks, purses, or gym bags. Maybe because of the nature of our school work or job we are constantly in the hunched-forward position over our keyboards. Regardless, bad posture is a habit we need to break.
Gravity constantly puts pressure on our body. By adopting good posture habits, we allow our bodies to distribute pressure evenly so that no single joint is taking on too much force. Slouching creates unnecessary stress and strain on our ligaments. Hunching while we stand or crossing our legs while we sit creates compression, an imbalance in our body from stretching one ligament but not the other. Without compression, "The internal organs function properly, respiration deepens, the joints are lubricated, blood flows properly." Of course, people with better posture look leaner, stronger, taller, and healthier, who doesn't want that? Also, good posture is essential for exercise. With added force from weights, it is absolutely essential that you practice good posture and form.
So how do we do this? According to an article featured in associated content we should:
1. Position our feet shoulder width apart with the thighs elongated
2. Watch the lower back and avoid arching or leaning back. The tail should be slightly tucked down.
3. Lift the breast bone, your shoulder blades should move down and create a distance between the hipbone and the rib cage.
4. The chin should be level and the head and upper back should be the highest point on the body.
So stand tall and work what your mama gave you!
In health,
Lauren
http://www.webmd.com/fitness-exercise/features/look-thinner-instantly
How are you sitting right now? Are your shoulders back or are you slouched forward? Is your neck perpendicular to the ground or are you reaching towards the screen? Is your head level with the ground or is it tilted up or down? Think about how you walk. If you saw a video of yourself, could you draw a straight line from your hips, through your torso, and through your head?
Let's face it, most of us do not have the best posture all the time. Often we are weighed down by backpacks, purses, or gym bags. Maybe because of the nature of our school work or job we are constantly in the hunched-forward position over our keyboards. Regardless, bad posture is a habit we need to break.
Gravity constantly puts pressure on our body. By adopting good posture habits, we allow our bodies to distribute pressure evenly so that no single joint is taking on too much force. Slouching creates unnecessary stress and strain on our ligaments. Hunching while we stand or crossing our legs while we sit creates compression, an imbalance in our body from stretching one ligament but not the other. Without compression, "The internal organs function properly, respiration deepens, the joints are lubricated, blood flows properly." Of course, people with better posture look leaner, stronger, taller, and healthier, who doesn't want that? Also, good posture is essential for exercise. With added force from weights, it is absolutely essential that you practice good posture and form.
So how do we do this? According to an article featured in associated content we should:
1. Position our feet shoulder width apart with the thighs elongated
2. Watch the lower back and avoid arching or leaning back. The tail should be slightly tucked down.
3. Lift the breast bone, your shoulder blades should move down and create a distance between the hipbone and the rib cage.
4. The chin should be level and the head and upper back should be the highest point on the body.
So stand tall and work what your mama gave you!
In health,
Lauren
http://www.webmd.com/fitness-exercise/features/look-thinner-instantly
Thursday, October 21, 2010
93/365 Deny Thyself
Friends and Fitness Enthusiasts,
For those of you that the last post does not apply to, here's one for you: Deny Thyself. In this world of plenty, if you have the means, we are offered many things to eat and drink. Think about the most recent meal you have consumed. Did you go back for more out of pure lust for the food you were eating? Perhaps there was something that you got two, three, or four of when only one would have sufficed. It's a matter of listening to your body and a matter of discipline.
When I am at a function that features multiple desserts, I often find myself sampling every kind that's out there. First off, this is dessert; you only need a taste. After all, as Jim Gaffigan puts it, dessert is more food after you've just eaten food. Second off, unless its homemade or you've had it before, think about whatever it is you're about to consume. Is this pineapple upside down cake really phenomenal? Is this store bought white cake with super sweet, stiff icing really that delicious? Third off, one dessert could be upwards of 200 calories. Do you like to get a couple cookies or a huge slice of brownie? It's too much and pure lack of control. I'm not saying you can't enjoy desserts, just deny yourself of that extra piece or that monstrous slice or second dessert.
This deny yourself idea can also be applied to your meal itself. You can definitely enjoy food however, you should enjoy it if you need it not simply because you want it. Deny thyself and you will more greatly appreciate the food you eat.
In health,
Lauren
For those of you that the last post does not apply to, here's one for you: Deny Thyself. In this world of plenty, if you have the means, we are offered many things to eat and drink. Think about the most recent meal you have consumed. Did you go back for more out of pure lust for the food you were eating? Perhaps there was something that you got two, three, or four of when only one would have sufficed. It's a matter of listening to your body and a matter of discipline.
When I am at a function that features multiple desserts, I often find myself sampling every kind that's out there. First off, this is dessert; you only need a taste. After all, as Jim Gaffigan puts it, dessert is more food after you've just eaten food. Second off, unless its homemade or you've had it before, think about whatever it is you're about to consume. Is this pineapple upside down cake really phenomenal? Is this store bought white cake with super sweet, stiff icing really that delicious? Third off, one dessert could be upwards of 200 calories. Do you like to get a couple cookies or a huge slice of brownie? It's too much and pure lack of control. I'm not saying you can't enjoy desserts, just deny yourself of that extra piece or that monstrous slice or second dessert.
This deny yourself idea can also be applied to your meal itself. You can definitely enjoy food however, you should enjoy it if you need it not simply because you want it. Deny thyself and you will more greatly appreciate the food you eat.
In health,
Lauren
92/365 Thou Shall Eat even if Thou Feels Hunger Not
Friends and Fitness Enthusiasts,
This post is dedicated to my dear friend Mary Ellen who upsets me by breaking this commandment of mine. I know that at first this seems to go against the grain of what you've been taught. However, there is definitely validity in this. In order for your body to operate properly, we need a certain amount of calories and nutrients daily.
Here are some examples:
a. Glucose to fuel your brain; the jury is still out on how many calories you need to think. The more you think, the more calories you will need. When you have a big test, an essay to write, or a lot of work to do, you may find yourself craving food; it's okay, go for it.
b. Fat to produce endorphins and other hormones, to absorb fat-soluble vitamins, to make up the membrane of your cells, and to fuel your body anytime you are not (some during) exercise.
c.Protein to make up your nerves, tissues, and cells, to produce enzymes and hormones for cellular reactions, and to rebuild your muscles from daily wear and tear.
Seriously, if you're one of those people who "just doesn't feel hungry" but, hasn't eaten since that piece of toast at breakfast, please eat. I don't care if you are trying to lose weight, you need to eat. This is about your health. IF you want to run at full capacity, you have to keep the tank steady. Make a habit out of eating, put yourself on a schedule, and stick to it.
In health,
Lauren
This post is dedicated to my dear friend Mary Ellen who upsets me by breaking this commandment of mine. I know that at first this seems to go against the grain of what you've been taught. However, there is definitely validity in this. In order for your body to operate properly, we need a certain amount of calories and nutrients daily.
Here are some examples:
a. Glucose to fuel your brain; the jury is still out on how many calories you need to think. The more you think, the more calories you will need. When you have a big test, an essay to write, or a lot of work to do, you may find yourself craving food; it's okay, go for it.
b. Fat to produce endorphins and other hormones, to absorb fat-soluble vitamins, to make up the membrane of your cells, and to fuel your body anytime you are not (some during) exercise.
c.Protein to make up your nerves, tissues, and cells, to produce enzymes and hormones for cellular reactions, and to rebuild your muscles from daily wear and tear.
Seriously, if you're one of those people who "just doesn't feel hungry" but, hasn't eaten since that piece of toast at breakfast, please eat. I don't care if you are trying to lose weight, you need to eat. This is about your health. IF you want to run at full capacity, you have to keep the tank steady. Make a habit out of eating, put yourself on a schedule, and stick to it.
In health,
Lauren
Tuesday, October 19, 2010
91/365 Now Presenting the Single-Leg Balancing Act
Friends and Fitness Enthusiasts,
As I was reaching for a dish high in a cabinet, I realized the practical application of the balance exercises I teach in my group exercise classes.One of my favorites works your hamstrings, trunk, and shoulders.
1. Holding a dumbbell (start light, like 3lbs) in your right arm, stand on your left leg, keeping both legs straight.
2. With control, lower your trunk down while you raise your right leg off of the ground. Imagine that you are a straight line with the intention of being parallel to the floor (do your best!).
3. Hold for 1 second
4. Return body to upright position with control.
5. Repeat x10 on both sides.
For a greater challenge, use both arms to hold weight. For an even greater challenge, hold a dumbbell in each hand. For another modification, tip toe when you're in the upright position before repeating the exercise.
I think you will find this exercise to be challenging and helpful to you in your daily life; this is especially helpful for us shorties.
In health,
Lauren
As I was reaching for a dish high in a cabinet, I realized the practical application of the balance exercises I teach in my group exercise classes.One of my favorites works your hamstrings, trunk, and shoulders.
2. With control, lower your trunk down while you raise your right leg off of the ground. Imagine that you are a straight line with the intention of being parallel to the floor (do your best!).
3. Hold for 1 second
4. Return body to upright position with control.
5. Repeat x10 on both sides.
For a greater challenge, use both arms to hold weight. For an even greater challenge, hold a dumbbell in each hand. For another modification, tip toe when you're in the upright position before repeating the exercise.
I think you will find this exercise to be challenging and helpful to you in your daily life; this is especially helpful for us shorties.
In health,
Lauren
Monday, October 18, 2010
90/365 Vegetable Barley Soup
Friends and Fitness Enthusiasts,
I was asked to donate soup to the Empty Bowl Dinner to benefit Freedom House, a non-profit organization that provides services and programs for the hungry and those facing a housing crisis. I decided to make Vegetable Barley soup sans recipe and see how it would go; I say it was quite successful
Ingredients:
olive oil
1 medium onion, diced
2 cloves of garlic, smashed and diced
1/4 tsp. salt
1 bunch of celery (~10 stalks), chopped
2 cans of diced tomatoes with juice, 28 oz
2 cans of northern beans
2 cans of peas, drained
2 cans of corn
2 c. barley
4 bouillon cubes, chicken flavor
6 c. water
2 sprigs of parsley (rip off leaves)
1/4 tsp. paprika
1/4 tsp. turmeric
Recipe:
1. Heat oil in a large pot. Sauté onions and garlic on medium until soft.
2. Add the rest of the ingredients.
3. Bring to a boil then simmer for ~90 minutes, until barley is puffy and soft.
This soup is hearty; if you want it more soupy, add more water and a little more salt. Enjoy!
In health,
Lauren
I was asked to donate soup to the Empty Bowl Dinner to benefit Freedom House, a non-profit organization that provides services and programs for the hungry and those facing a housing crisis. I decided to make Vegetable Barley soup sans recipe and see how it would go; I say it was quite successful
olive oil
1 medium onion, diced
2 cloves of garlic, smashed and diced
1/4 tsp. salt
1 bunch of celery (~10 stalks), chopped
2 cans of diced tomatoes with juice, 28 oz
2 cans of northern beans
2 cans of peas, drained
2 cans of corn
2 c. barley
4 bouillon cubes, chicken flavor
6 c. water
2 sprigs of parsley (rip off leaves)
1/4 tsp. paprika
1/4 tsp. turmeric
Recipe:
1. Heat oil in a large pot. Sauté onions and garlic on medium until soft.
2. Add the rest of the ingredients.
3. Bring to a boil then simmer for ~90 minutes, until barley is puffy and soft.
This soup is hearty; if you want it more soupy, add more water and a little more salt. Enjoy!
In health,
Lauren
Sunday, October 17, 2010
89/365 Get Your Gait Straight
Friends and Fitness Enthusiasts,
I'm not sure if you knew but, there is a proper way of running. This may be obvious to you or completely new. I only learned a few weeks ago. Running with bad form could eventually lead to unnecessary knee or leg pain. Our bodies were meant to run in a certain way; most of us were not taught what that is.
We were not meant to run heel-toe. We were meant to run only on the balls of our feet. Landing on the balls of our feet puts us in the best position for maximum push off on the ground. This is because our plantar-flexer muscles (the ones that help you push off the ground) are attached to bones in the balls of our feet. If you land on your heel first, you minimize the angle at which your muscles can use to contract and propel you forward. It also creates a greater impact and unnecessary stress on your knees, hips, and beyond.
Consider running on the balls of your feet. Go easy on yourself though; it will feel easier when you start because it is more efficient but your calves will be sore the next day if you go too hard. Also, while you run, think about driving your knee up and extending your leg back all using your hip muscles. I'm a firm believer in keeping your mind active while you exercise. It will help you concentrate on form and work the muscles that will make you the most efficient.
Land on the balls of your feet. Utilize those hips. Tell me how it goes.
In health,
Lauren
I'm not sure if you knew but, there is a proper way of running. This may be obvious to you or completely new. I only learned a few weeks ago. Running with bad form could eventually lead to unnecessary knee or leg pain. Our bodies were meant to run in a certain way; most of us were not taught what that is.
We were not meant to run heel-toe. We were meant to run only on the balls of our feet. Landing on the balls of our feet puts us in the best position for maximum push off on the ground. This is because our plantar-flexer muscles (the ones that help you push off the ground) are attached to bones in the balls of our feet. If you land on your heel first, you minimize the angle at which your muscles can use to contract and propel you forward. It also creates a greater impact and unnecessary stress on your knees, hips, and beyond.
Consider running on the balls of your feet. Go easy on yourself though; it will feel easier when you start because it is more efficient but your calves will be sore the next day if you go too hard. Also, while you run, think about driving your knee up and extending your leg back all using your hip muscles. I'm a firm believer in keeping your mind active while you exercise. It will help you concentrate on form and work the muscles that will make you the most efficient.
Land on the balls of your feet. Utilize those hips. Tell me how it goes.
In health,
Lauren
88/365 Goal Setting: Register for a Race
Friends and Fitness Enthusiasts,
I love planners, calendars, and organizers of any kind. I love knowing when events are happening and jotting them down onto my calendar. An important thing about goal setting is establishing a concrete date for when you are to accomplish said goal. My friend Miesha has done this brilliantly in preparation for her wedding.
Running is an excellent exercise for your cardiovascular system, core, legs, arms, you name it, running is probably good for it. However, not all of us enjoy running even though we know we could benefit from it. In fact, some of us hate it. For those of you that this applies to, consider registering for a race or two. I'm not suggesting going for a half or full marathon but, something shorter like a 5k or 8k, something within your grasp.
Races often have a registration fee. This should create an incentive for you to train for the race other than the pride of saying that you completed a race. Races are held throughout the year all over the country. This site will give you listings of any going on in your area.
In health,
Lauren
I love planners, calendars, and organizers of any kind. I love knowing when events are happening and jotting them down onto my calendar. An important thing about goal setting is establishing a concrete date for when you are to accomplish said goal. My friend Miesha has done this brilliantly in preparation for her wedding.
Running is an excellent exercise for your cardiovascular system, core, legs, arms, you name it, running is probably good for it. However, not all of us enjoy running even though we know we could benefit from it. In fact, some of us hate it. For those of you that this applies to, consider registering for a race or two. I'm not suggesting going for a half or full marathon but, something shorter like a 5k or 8k, something within your grasp.
Races often have a registration fee. This should create an incentive for you to train for the race other than the pride of saying that you completed a race. Races are held throughout the year all over the country. This site will give you listings of any going on in your area.
In health,
Lauren
Saturday, October 16, 2010
87/365 Supplement Yourself with Daily Vitamins
Friends and Fitness Enthusiasts,
My sister and I are known to feud over certain things: The Big Bang Theory vs. How I Met Your Mother, Dave Matthews Band vs. Broadway musicals, daily vitamins vs. regular exercise, you know, the usual sisterly qualms.
We know that it is important to eat a nutrient rich diet. Most everything we consume should be beneficial to us in some way due to its intrinsic nutrition properties. However, this nutrient rich diet is easier said than done. Though we daily strive to get all our vitamins and minerals from foods we eat, we may not actually hit our recommended daily allowance (RDA).
The solution to this is taking your daily vitamin. Men, women, and children all have different recommendations so be aware of this if/when you purchase yours. Vitamins are meant to supplement your diet not to excuse you from eating healthily. It is possible to overdose on vitamins. Vitamins A, E, and K are fat-soluble. This means that you can't flush them out of your system if you have too many of them by drinking water, like vitamins B12, C, and D. Overdosing could result in death.
Daily vitamins are a great way to ensure that you are getting all the nutrients you need to complete your balanced diet. They are supplements, not replacements.
In health,
Lauren
My sister and I are known to feud over certain things: The Big Bang Theory vs. How I Met Your Mother, Dave Matthews Band vs. Broadway musicals, daily vitamins vs. regular exercise, you know, the usual sisterly qualms.
We know that it is important to eat a nutrient rich diet. Most everything we consume should be beneficial to us in some way due to its intrinsic nutrition properties. However, this nutrient rich diet is easier said than done. Though we daily strive to get all our vitamins and minerals from foods we eat, we may not actually hit our recommended daily allowance (RDA).
The solution to this is taking your daily vitamin. Men, women, and children all have different recommendations so be aware of this if/when you purchase yours. Vitamins are meant to supplement your diet not to excuse you from eating healthily. It is possible to overdose on vitamins. Vitamins A, E, and K are fat-soluble. This means that you can't flush them out of your system if you have too many of them by drinking water, like vitamins B12, C, and D. Overdosing could result in death.
Daily vitamins are a great way to ensure that you are getting all the nutrients you need to complete your balanced diet. They are supplements, not replacements.
In health,
Lauren
Thursday, October 14, 2010
86/365 Protect Yourself from La Grippe
Friends and Fitness Enthusiasts,
My mother is a nurse. My father is a nurse. My aunts are nurses. I think you get the picture of the kind of home I was raised in. My sister and I have had the understanding that the flu shot is good for you since we were babes. So, without my mother's impetus, I got my flu shot today. For some of you, this may be a routine thing that you do every year. Cheers! For others, the influenza vaccine is suspect, something you don't trust. We can all agree though that not having the flu is better than having it.
Here are the facts and the reasons why I believe in the flu shot:
1. Influenza (the flu or La Grippe) is a contagious disease that can be spread by coughing, sneezing, or nasal secretions.
2. If you have a weakened immune system, getting the flu could exacerbate you and make your existing medical conditions worse.
3. The influenza viruses are always changing. Scientists try to match the viruses in the vaccine to those most likely to cause the flu that year. This means that last year's vaccine is not the same as this year's. This year's protects against H1N1 and two other influenza viruses.
4. If you are in school, you can most likely get the vaccine for free at your Student Health Clinic. If you work in a hospital setting, it is most likely offered by your employer. Local pharmacies administer the flu shot at reasonable prices as well.
5. You cannot get the flu from the inactivated influenza vaccine (the flu shot) because the viruses are dead.
Of course, there is a risk for allergic reactions. It is after all a medicine. Some people should not get the inactivated influenza virus. Before you are administered the vaccine, the nurse will give you a questionnaire that can determine whether you are eligible or not. For more information, click here. Get your flu shot today and protect yourself and others from spreading the virus.
In health,
Lauren
My mother is a nurse. My father is a nurse. My aunts are nurses. I think you get the picture of the kind of home I was raised in. My sister and I have had the understanding that the flu shot is good for you since we were babes. So, without my mother's impetus, I got my flu shot today. For some of you, this may be a routine thing that you do every year. Cheers! For others, the influenza vaccine is suspect, something you don't trust. We can all agree though that not having the flu is better than having it.
Here are the facts and the reasons why I believe in the flu shot:
1. Influenza (the flu or La Grippe) is a contagious disease that can be spread by coughing, sneezing, or nasal secretions.
2. If you have a weakened immune system, getting the flu could exacerbate you and make your existing medical conditions worse.
3. The influenza viruses are always changing. Scientists try to match the viruses in the vaccine to those most likely to cause the flu that year. This means that last year's vaccine is not the same as this year's. This year's protects against H1N1 and two other influenza viruses.
4. If you are in school, you can most likely get the vaccine for free at your Student Health Clinic. If you work in a hospital setting, it is most likely offered by your employer. Local pharmacies administer the flu shot at reasonable prices as well.
5. You cannot get the flu from the inactivated influenza vaccine (the flu shot) because the viruses are dead.
Of course, there is a risk for allergic reactions. It is after all a medicine. Some people should not get the inactivated influenza virus. Before you are administered the vaccine, the nurse will give you a questionnaire that can determine whether you are eligible or not. For more information, click here. Get your flu shot today and protect yourself and others from spreading the virus.
In health,
Lauren
Wednesday, October 13, 2010
85/365 10x3
Friends and Fitness Enthusiasts,
Some days it's tough to get to the gym or studio. Some days you won't wake up early enough to work out before work/class or are too tired at the end of the day to exercise. If you can anticipate a day like this coming up, remember 10 x 3.
This stands for 10 minutes, 3 times a day which totals to 30 minutes of moderate activity. Get your shoes on and power walk around the block, around your building, up and down the hall, wherever! You could set your alarm 15 minutes earlier than usual. Get up, go outside and walk for 10 minutes. Then later, if you have a break for lunch, go walk for 10 minutes then start your meal. If you take a nap during the day, walk for 10 minutes to power yourself back up. Try to insert these 10 minute bouts of walking when you get the chance. Instead of sitting down, get pumping and reduce your risk for cardiovascular disease, high cholesterol, and high blood pressure. You'll also boost your mood.
So remember 10x3. If you can walk more than 3 times a day or longer than 10 minute bouts, that's even better! 30 minutes is the minimum requirement. Start small then work your way up. You can do this!
In health,
Lauren
Some days it's tough to get to the gym or studio. Some days you won't wake up early enough to work out before work/class or are too tired at the end of the day to exercise. If you can anticipate a day like this coming up, remember 10 x 3.
This stands for 10 minutes, 3 times a day which totals to 30 minutes of moderate activity. Get your shoes on and power walk around the block, around your building, up and down the hall, wherever! You could set your alarm 15 minutes earlier than usual. Get up, go outside and walk for 10 minutes. Then later, if you have a break for lunch, go walk for 10 minutes then start your meal. If you take a nap during the day, walk for 10 minutes to power yourself back up. Try to insert these 10 minute bouts of walking when you get the chance. Instead of sitting down, get pumping and reduce your risk for cardiovascular disease, high cholesterol, and high blood pressure. You'll also boost your mood.
So remember 10x3. If you can walk more than 3 times a day or longer than 10 minute bouts, that's even better! 30 minutes is the minimum requirement. Start small then work your way up. You can do this!
In health,
Lauren
Tuesday, October 12, 2010
84/365 I Love to Laugh, Loud and Long and Clear
Friends and Fitness Enthusiasts,
Remember in Mary Poppins when Uncle Albert can't get off the ceiling because he's laughing so hard and Bert is worried because laughter is contagious? Well I think they were on to something.
Laughter has been shown to reduce anxiety, pain, and stress and increase comfort and satisfaction. In those with bronchial asthma, the positive state associated with humor and laughter improved pulmonary function compared to those in a negative state. Laughing also causes cholesterol and blood pressure levels to drop (not while laughing but, after).
Laughter is also said to be the social glue that holds us all together. We are more likely to laugh while speaking than while listening; it often comes in the form of giggles. We laugh more often when there are other people around as opposed to watching a sitcom. It is theorized that babies laugh in safe and surprising situations (like playing peek-a-boo). Therefore, they seek places and people that will make them laugh and naturally are safe and happy.
So if you are feeling down, just laugh! Make yourself laugh. Even making a mirthful, hearty laugh sound when you don't feel like laughing can boost your mood. Find a friend and encourage them to make you laugh or start laughing. It really is contagious; we naturally want that rush of dopamine (associated with rewards) when we perceive it in someone else. Laughing is good for you, free, and readily available. Have a happy, laughter-filled day!
In health,
Lauren
Douglas, Kate, David Robson, and Trevor Cox. "Laughter, the best medicine." New Scientist 207.2769 (2010): 02. Academic Search Complete. EBSCO. Web. 12 Oct. 2010.
Wilkins, J, and AJ Eisenbraun. "Humor theories and the physiological benefits of laughter." Holistic Nursing Practice 23.6 (2009): 349-354. CINAHL Plus with Full Text. EBSCO. Web. 12 Oct. 2010.
Remember in Mary Poppins when Uncle Albert can't get off the ceiling because he's laughing so hard and Bert is worried because laughter is contagious? Well I think they were on to something.
Laughter has been shown to reduce anxiety, pain, and stress and increase comfort and satisfaction. In those with bronchial asthma, the positive state associated with humor and laughter improved pulmonary function compared to those in a negative state. Laughing also causes cholesterol and blood pressure levels to drop (not while laughing but, after).
Laughter is also said to be the social glue that holds us all together. We are more likely to laugh while speaking than while listening; it often comes in the form of giggles. We laugh more often when there are other people around as opposed to watching a sitcom. It is theorized that babies laugh in safe and surprising situations (like playing peek-a-boo). Therefore, they seek places and people that will make them laugh and naturally are safe and happy.
So if you are feeling down, just laugh! Make yourself laugh. Even making a mirthful, hearty laugh sound when you don't feel like laughing can boost your mood. Find a friend and encourage them to make you laugh or start laughing. It really is contagious; we naturally want that rush of dopamine (associated with rewards) when we perceive it in someone else. Laughing is good for you, free, and readily available. Have a happy, laughter-filled day!
In health,
Lauren
Douglas, Kate, David Robson, and Trevor Cox. "Laughter, the best medicine." New Scientist 207.2769 (2010): 02. Academic Search Complete. EBSCO. Web. 12 Oct. 2010.
Wilkins, J, and AJ Eisenbraun. "Humor theories and the physiological benefits of laughter." Holistic Nursing Practice 23.6 (2009): 349-354. CINAHL Plus with Full Text. EBSCO. Web. 12 Oct. 2010.
Monday, October 11, 2010
83/365 Breathe the Pain Away
Friends and Fitness Enthusiasts,
Stop for a moment. Take a nice slow breath in, about twice as long as a normal breath. Now exhale, letting the air release at the same slow pace. Didn't that feel nice?
A study from the Department of Psychology at Arizona State University concluded that slow breathing relieved participants after receiving different levels of painful stimuli. The greater the stimuli, the greater relief they found from breathing slowly. This is believed to assist the body in returning to homeostasis by increasing parasympathetic response. Parasympathetic response is the opposite of the flight or fight type reaction achieved by the sympathetic nervous system. The study also noted that participants would probably feel positively if they breathed slowly in the absence of pain.
So the next time that you're feeling down or in pain, try breathing. There is a reason why your mother told you to stop and count to 10 when you were upset. She probably hoped that you would take a nice slow breath too to help you cool off. This deep, slow breathing is one of the many secrets of yoga and meditation. Inhaaaaaaaaaaaaaale. Exhaaaaaaaaaaaale. Repeat.
In health,
Lauren
Zautra, AJ, et al. "The effects of slow breathing on affective responses to pain stimuli: an experimental study." Pain (03043959) 149.1 (2010): 12-18. CINAHL Plus with Full Text. EBSCO. Web. 11 Oct. 2010.
Stop for a moment. Take a nice slow breath in, about twice as long as a normal breath. Now exhale, letting the air release at the same slow pace. Didn't that feel nice?
A study from the Department of Psychology at Arizona State University concluded that slow breathing relieved participants after receiving different levels of painful stimuli. The greater the stimuli, the greater relief they found from breathing slowly. This is believed to assist the body in returning to homeostasis by increasing parasympathetic response. Parasympathetic response is the opposite of the flight or fight type reaction achieved by the sympathetic nervous system. The study also noted that participants would probably feel positively if they breathed slowly in the absence of pain.
So the next time that you're feeling down or in pain, try breathing. There is a reason why your mother told you to stop and count to 10 when you were upset. She probably hoped that you would take a nice slow breath too to help you cool off. This deep, slow breathing is one of the many secrets of yoga and meditation. Inhaaaaaaaaaaaaaale. Exhaaaaaaaaaaaale. Repeat.
In health,
Lauren
Zautra, AJ, et al. "The effects of slow breathing on affective responses to pain stimuli: an experimental study." Pain (03043959) 149.1 (2010): 12-18. CINAHL Plus with Full Text. EBSCO. Web. 11 Oct. 2010.
82/365 Thou Shall Not Take Diet Pills
Friends and Fitness Enthusiasts,
I believe in myself; you should also believe in yourself. Having said that, do not take diet pills unless they are prescribed to you by your doctor. Even then, be aware that they can be addictive.
There are two major types of diet pills: appetite suppressants and fat absorption inhibitors. The first is basically a trick on your brain to make you not feel hungry. These pills feature serotonin and catecholamines, neurotransmitters that alter mood and appetite. Fat absorption inhibitors like Alli stop enzymes that can break down fat. If you don't break down fat, it won't enter your body (remember, it has to leave somehow...ew). This is cheating. Be accountable for the foods you eat and the fats they have.
You may not be able to apply my mind over matter mantra if you are genetically predisposed to be obese. This comes from a mutated gene that inhibits leptin, the hormone in adipose tissue that tells you that you are full. In this case, diet pills may be an answer. My solution for you though would be to count those calories. Plan out your meals and control yourself. Diet pills trick your brain and your body. Be your own master and take ownership of the energy you consume and the energy you release through exercise and daily activity.
Bottom line: diet pills are unnecessary in most cases. They can be addictive. Taking a pill to trick your brain and body to keep you from eating or absorbing energy will not help you live healthily.
In health,
Lauren
I believe in myself; you should also believe in yourself. Having said that, do not take diet pills unless they are prescribed to you by your doctor. Even then, be aware that they can be addictive.
There are two major types of diet pills: appetite suppressants and fat absorption inhibitors. The first is basically a trick on your brain to make you not feel hungry. These pills feature serotonin and catecholamines, neurotransmitters that alter mood and appetite. Fat absorption inhibitors like Alli stop enzymes that can break down fat. If you don't break down fat, it won't enter your body (remember, it has to leave somehow...ew). This is cheating. Be accountable for the foods you eat and the fats they have.
You may not be able to apply my mind over matter mantra if you are genetically predisposed to be obese. This comes from a mutated gene that inhibits leptin, the hormone in adipose tissue that tells you that you are full. In this case, diet pills may be an answer. My solution for you though would be to count those calories. Plan out your meals and control yourself. Diet pills trick your brain and your body. Be your own master and take ownership of the energy you consume and the energy you release through exercise and daily activity.
Bottom line: diet pills are unnecessary in most cases. They can be addictive. Taking a pill to trick your brain and body to keep you from eating or absorbing energy will not help you live healthily.
In health,
Lauren
Sunday, October 10, 2010
81/365 Baking Seeds
Friends and Fitness Enthusiasts,
Previously I blogged about acorn squash. What can we do with the seeds before we bake our acorn squash? Make them of course! You can do this with pumpkin seeds as well.
My dear friend Sarah did this with the seeds just as her mom does:
1. With water, do your best to get the gooey fibers off of the seeds.
2. Spread seeds out onto a baking dish.
3. Sprinkle salt (you could try different spices like paprika or ground pepper) over the seeds.
4. Bake in a 350F degree oven for about 3 minutes; you'll know when to take them out because they'll start to pop. Time to go!
Seeds in general are very nutritious for you since they are what nourishes the plant it will become. They have folic acid, are rich in vitamin E, fiber, protein, and iron. So, be like the Native Americans and don't let any part go to waste. Seeds make a great snack, just keep it to 1/4 cup (~150 calories)
In health,
Lauren
Previously I blogged about acorn squash. What can we do with the seeds before we bake our acorn squash? Make them of course! You can do this with pumpkin seeds as well.
1. With water, do your best to get the gooey fibers off of the seeds.
2. Spread seeds out onto a baking dish.
3. Sprinkle salt (you could try different spices like paprika or ground pepper) over the seeds.
4. Bake in a 350F degree oven for about 3 minutes; you'll know when to take them out because they'll start to pop. Time to go!
Seeds in general are very nutritious for you since they are what nourishes the plant it will become. They have folic acid, are rich in vitamin E, fiber, protein, and iron. So, be like the Native Americans and don't let any part go to waste. Seeds make a great snack, just keep it to 1/4 cup (~150 calories)
In health,
Lauren
80/365 Acorn Squash
Friends and Fitness Enthusiasts,
Keeping in season with the harvest, I have decided to experiment with Acorn Squash. Today was my first adventure with it. Unfortunately, I was foolish and added salt even though the recipe did not say to; shame on me. I was able to doctor it with more butter and sugar (I think Paula Dean would be pleased). This, in my opinion, does not deem it unhealthy. After all, acorn squash on it's own is very fibrous, has vitamin A, vitamin C, folate, magnesium, potassium, vitamin B12, and omega 3-fatty acids; one cup is just only 83 calories.
This is from a comment somebody posted onto a recipe I initially found.
1. Preheat oven to 350F
2. Halve the acorn squash, remove the seeds. Microwave on high for 5 minutes.
3. Remove (be careful because it will be hot). Coat flesh with ~1tbsp butter. Sprinkle with nutmeg, cinnamon, and brown sugar to your liking (generally nutmeg and cinnamon have a 1:2 ratio).
4. Bake for 20 min or until tender.
You can scoop out the flesh then cut it into cubes; it's really up to you. My only advice would be to not eat the skin. I'm sure you could do this and use different spices instead of going the sweet route. I'll let you know if I do. Enjoy!
In health,
Lauren
Keeping in season with the harvest, I have decided to experiment with Acorn Squash. Today was my first adventure with it. Unfortunately, I was foolish and added salt even though the recipe did not say to; shame on me. I was able to doctor it with more butter and sugar (I think Paula Dean would be pleased). This, in my opinion, does not deem it unhealthy. After all, acorn squash on it's own is very fibrous, has vitamin A, vitamin C, folate, magnesium, potassium, vitamin B12, and omega 3-fatty acids; one cup is just only 83 calories.
This is from a comment somebody posted onto a recipe I initially found.
2. Halve the acorn squash, remove the seeds. Microwave on high for 5 minutes.
3. Remove (be careful because it will be hot). Coat flesh with ~1tbsp butter. Sprinkle with nutmeg, cinnamon, and brown sugar to your liking (generally nutmeg and cinnamon have a 1:2 ratio).
4. Bake for 20 min or until tender.
You can scoop out the flesh then cut it into cubes; it's really up to you. My only advice would be to not eat the skin. I'm sure you could do this and use different spices instead of going the sweet route. I'll let you know if I do. Enjoy!
In health,
Lauren
Thursday, October 7, 2010
79/365 DIY Junk Food: Mocha
Friends and Fitness Enthusiasts,
The weather is beautiful these days. The air is wonderfully crisp and cool all day long. The sweet autumn sun highlights every leaf and branch in its warm glow. Aah autumn. Aah mocha...
I enjoy hot chocolate and coffee very much. The combination is wonderful. It is also extremely easy to get thanks to Starbucks, Caribou, etc. It can also be produced quickly which generally means unhealthily. Hence, it shall now be categorized as junk food!
My solution is to make it yourself. It's really not that difficult and it is absolutely catered to your taste buds. Here is the recipe I invented today and am utterly pleased with:
1. Brew a cup of coffee (make it double strong if you really enjoy the coffee taste).
2. In your mug, microwave a heaping tablespoon of semi-sweet chocolate chips.
3. Pour your coffee over the melted chips.
4. Stir in a teaspoon of sugar and a teaspoon of cocoa powder until well blended
5. Add 1/4 c of warmed skim milk or however much you like
6. Go outside and sip away.
Calories: 115!
Beat that Starbucks (200, no whip) and Caribou (260, no whip with dark chocolate)
In health,
Lauren
PS: Those examples use espresso instead of coffee. When I get home and can use my dad's espresso machine, I'll blog again with that recipe.
The weather is beautiful these days. The air is wonderfully crisp and cool all day long. The sweet autumn sun highlights every leaf and branch in its warm glow. Aah autumn. Aah mocha...
I enjoy hot chocolate and coffee very much. The combination is wonderful. It is also extremely easy to get thanks to Starbucks, Caribou, etc. It can also be produced quickly which generally means unhealthily. Hence, it shall now be categorized as junk food!
My solution is to make it yourself. It's really not that difficult and it is absolutely catered to your taste buds. Here is the recipe I invented today and am utterly pleased with:
1. Brew a cup of coffee (make it double strong if you really enjoy the coffee taste).
2. In your mug, microwave a heaping tablespoon of semi-sweet chocolate chips.
3. Pour your coffee over the melted chips.
4. Stir in a teaspoon of sugar and a teaspoon of cocoa powder until well blended
5. Add 1/4 c of warmed skim milk or however much you like
6. Go outside and sip away.
Calories: 115!
Beat that Starbucks (200, no whip) and Caribou (260, no whip with dark chocolate)
In health,
Lauren
PS: Those examples use espresso instead of coffee. When I get home and can use my dad's espresso machine, I'll blog again with that recipe.
Wednesday, October 6, 2010
78/365 DIY Junk Food: Sweet Potato Chips
Friends and Fitness Enthusiasts,
Like I promised in my previous DIY Junk Food entry, here is another recipe for you: Sweet Potato Chips! As you are well aware, I very much enjoy eating sweet potatoes in any form. My Dad taught me this one a couple years ago; we used a deep fryer. This version is a little different.
1. Preheat oven to 350F
2. Slice sweet potato into as thin rounds as you can. Try to keep the width consistent so that they bake consistently.
3. Arrange sweet potato rounds onto baking dish. Drizzle oil (I used grape seed oil) on top of the rounds. Use the back of a spoon to coat each one. Flip over your rounds as needed.
4. Bake in heated oven for about 15 minutes. I really don't know how long mine were in there. As you can see, some are crispier (burnt) compared to others; that was because of the variation in size. Really, you should keep an eye on your chips to make sure they aren't burning.
5. Sprinkle with sugar (that's how Dad does it), salt, paprika, whatever pleases you and enjoy.
By the way, this was only about 150 calories, 4g of fiber, 2.3g of protein, 43mg of calcium, and 541.5mg of potassium. Yum! It would make a great alternative to the usual sweet potato dishes for Thanksgiving...think about it!
In health,
Lauren
Like I promised in my previous DIY Junk Food entry, here is another recipe for you: Sweet Potato Chips! As you are well aware, I very much enjoy eating sweet potatoes in any form. My Dad taught me this one a couple years ago; we used a deep fryer. This version is a little different.
2. Slice sweet potato into as thin rounds as you can. Try to keep the width consistent so that they bake consistently.
3. Arrange sweet potato rounds onto baking dish. Drizzle oil (I used grape seed oil) on top of the rounds. Use the back of a spoon to coat each one. Flip over your rounds as needed.
4. Bake in heated oven for about 15 minutes. I really don't know how long mine were in there. As you can see, some are crispier (burnt) compared to others; that was because of the variation in size. Really, you should keep an eye on your chips to make sure they aren't burning.
5. Sprinkle with sugar (that's how Dad does it), salt, paprika, whatever pleases you and enjoy.
By the way, this was only about 150 calories, 4g of fiber, 2.3g of protein, 43mg of calcium, and 541.5mg of potassium. Yum! It would make a great alternative to the usual sweet potato dishes for Thanksgiving...think about it!
In health,
Lauren
Tuesday, October 5, 2010
77/365 Hips Don't Lie
Friends and Fitness Enthusiasts,
Hip strength is incredibly important for all athletes and exercisers. Unfortunately, hips are often neglected during strength training. By strengthening your hips, you will prevent injury and also be a better runner.
When we run or walk, we are supposed to put one foot right in front of the other. Our knees are supposed to drive straight up and straight back down, not inwards or outwards. Running excessively with bad form will ultimately result in injury. Our knees are only meant to take so much pressure; stacking your weight onto your knees at a bad angle with only exacerbate it. This bad angle is most likely due in part to weak hips. Our hips are able to do many things: abduct (leg out to the side), adduct (bring the leg back to the body), flex (bring the leg forward), and extend (bring the leg back). It's important that all of the muscles involved for making these possible are balanced. Women tend to have weak abductors and are at a greater disadvantage because of our naturally wide birthing hips that men are without.
An exercise to strengthen those abductors begins with you lying on the floor:
1. Lie on your left side on the floor.
2. Rest your head on your extended left arm or on your left hand (arm bent). Bend your left knee behind you for stabilization.3. With your right leg straight, lift it up to the side with toe pointed up.
4. Flex right foot and bring right leg down with control.
5. Repeat on both sides.
In health,
Lauren
Hip strength is incredibly important for all athletes and exercisers. Unfortunately, hips are often neglected during strength training. By strengthening your hips, you will prevent injury and also be a better runner.
When we run or walk, we are supposed to put one foot right in front of the other. Our knees are supposed to drive straight up and straight back down, not inwards or outwards. Running excessively with bad form will ultimately result in injury. Our knees are only meant to take so much pressure; stacking your weight onto your knees at a bad angle with only exacerbate it. This bad angle is most likely due in part to weak hips. Our hips are able to do many things: abduct (leg out to the side), adduct (bring the leg back to the body), flex (bring the leg forward), and extend (bring the leg back). It's important that all of the muscles involved for making these possible are balanced. Women tend to have weak abductors and are at a greater disadvantage because of our naturally wide birthing hips that men are without.
An exercise to strengthen those abductors begins with you lying on the floor:
1. Lie on your left side on the floor.
2. Rest your head on your extended left arm or on your left hand (arm bent). Bend your left knee behind you for stabilization.4. Flex right foot and bring right leg down with control.
5. Repeat on both sides.
In health,
Lauren
Monday, October 4, 2010
76/365 Food Diary Example 2
Friends and Fitness Enthusiasts,
I have decided to give you my food diary for today since I will be going to my school's dining hall for lunch. Dining halls and cafeteria style eating often brews a challenge when trying to eat healthily. We'll see how I do...
Post-Workout (120 cal)
Double Chocolate Gold Standard Protein
Breakfast (220 cal)
1/2 c. strawberries
1/2 c. non-fat vanilla yogurt
1/4 c. acai-apple granola
Mid-morning Snack (280 cal)
14 biscuits Cinnamon Harvest Kashi
1/3 c. GoLean Fiber Kashi
Banana
Milk
Lunch (690 cal)
2 c. Romaine lettuce
1 tbsp. Balsamic salad dressing
3 cucumber slices
3 carrot stick
Philly Cheesesteak (no cheese, with green peppers, onions, and mushrooms on top
5 potato chips
1 pickle
1/4 c. macaroni salad
1/2 cup coffee with half and half
1/2 Blondie bar
(I knew that this would be my largest meal so I planned accordingly with my remaining food intake)
Snack (~100 calories)
12 oz. coffee with half and half
piece of pumpkin oatmeal bar (recipe coming soon)
Dinner (250 calories)
1/2 c. oatmeal
1 Fuji apple
2 tsp brown sugar
Total Calories: 1660
Fruit and Veggie Servings: 5, yay
In health,
Lauren
I have decided to give you my food diary for today since I will be going to my school's dining hall for lunch. Dining halls and cafeteria style eating often brews a challenge when trying to eat healthily. We'll see how I do...
Post-Workout (120 cal)
Double Chocolate Gold Standard Protein
Breakfast (220 cal)
1/2 c. strawberries
1/2 c. non-fat vanilla yogurt
1/4 c. acai-apple granola
Mid-morning Snack (280 cal)
14 biscuits Cinnamon Harvest Kashi
1/3 c. GoLean Fiber Kashi
Banana
Milk
Lunch (690 cal)
2 c. Romaine lettuce
1 tbsp. Balsamic salad dressing
3 cucumber slices
3 carrot stick
Philly Cheesesteak (no cheese, with green peppers, onions, and mushrooms on top
5 potato chips
1 pickle
1/4 c. macaroni salad
1/2 cup coffee with half and half
1/2 Blondie bar
(I knew that this would be my largest meal so I planned accordingly with my remaining food intake)
Snack (~100 calories)
12 oz. coffee with half and half
piece of pumpkin oatmeal bar (recipe coming soon)
Dinner (250 calories)
1/2 c. oatmeal
1 Fuji apple
2 tsp brown sugar
Total Calories: 1660
Fruit and Veggie Servings: 5, yay
In health,
Lauren
Sunday, October 3, 2010
75/365 Dodgeball DOMS
Friends and Fitness Enthusiasts,
The other night, I played dodge ball with some classmates and fellow students; we had a grand time. I realized that I hadn't actually played a sport like that in a long time (I have to admit that the way Sarah and I play racquetball is not very intense). My intercostals, lower back, abdominal, and rotator cuff muscles are all sore. Don't I work out though? Don't I run and lift? Why am I so sore that it hurts to laugh and sneeze?
The kinesiology behind playing sports and exercising is completely different. In sports we use multiple muscles at once while weight lifting is mostly single muscles being utilized at a time. Playing sports can be uncontrollable and subject to what happens during the game while weight lifting is performed in a controlled setting. The pain I feel is called delayed onset muscle soreness (DOMS). This usually occurs at the beginning of training (if you are untrained) or when you start a new training regimen. This could have been prevented if my team and I did a dynamic warm up and stretched at the end of the night.
Alas, I am paying for it now. The lesson here is to ease yourself into new exercises. Warm yourself thoroughly and stretch afterward. If you have DOMS, rest, stretch, and take it easy.
In health,
Lauren
PS: I just sneezed...ouch
The other night, I played dodge ball with some classmates and fellow students; we had a grand time. I realized that I hadn't actually played a sport like that in a long time (I have to admit that the way Sarah and I play racquetball is not very intense). My intercostals, lower back, abdominal, and rotator cuff muscles are all sore. Don't I work out though? Don't I run and lift? Why am I so sore that it hurts to laugh and sneeze?
The kinesiology behind playing sports and exercising is completely different. In sports we use multiple muscles at once while weight lifting is mostly single muscles being utilized at a time. Playing sports can be uncontrollable and subject to what happens during the game while weight lifting is performed in a controlled setting. The pain I feel is called delayed onset muscle soreness (DOMS). This usually occurs at the beginning of training (if you are untrained) or when you start a new training regimen. This could have been prevented if my team and I did a dynamic warm up and stretched at the end of the night.
Alas, I am paying for it now. The lesson here is to ease yourself into new exercises. Warm yourself thoroughly and stretch afterward. If you have DOMS, rest, stretch, and take it easy.
In health,
Lauren
PS: I just sneezed...ouch
74/365 Massage Your Muscle Cramps Away
Friends and Fitness Enthusiasts,
Have you ever woken up in the middle of the night with a muscle cramp or "Charlie horse" in your leg? It's a terrible feeling that could be due to dehydration, low potassium, low sodium, low carbohydrate levels, or a lack of stretching.
In order to remedy the situation, try any and all of these:
- stretch the muscle that is ailing you
- massage, squeeze, or knead the muscle; massage the tendons (the tissue that attaches your muscle to bone) of your muscle
- apply pressure to the trigger points, the spots that feel very tense, for a few seconds
- have a banana or salty snack
- drink a glass of water
The best way to prevent muscle cramps in the first place is to stretch very well after exercise and to stay hydrated.
In health,
Lauren
Have you ever woken up in the middle of the night with a muscle cramp or "Charlie horse" in your leg? It's a terrible feeling that could be due to dehydration, low potassium, low sodium, low carbohydrate levels, or a lack of stretching.
In order to remedy the situation, try any and all of these:
- stretch the muscle that is ailing you
- massage, squeeze, or knead the muscle; massage the tendons (the tissue that attaches your muscle to bone) of your muscle
- apply pressure to the trigger points, the spots that feel very tense, for a few seconds
- have a banana or salty snack
- drink a glass of water
The best way to prevent muscle cramps in the first place is to stretch very well after exercise and to stay hydrated.
In health,
Lauren
Friday, October 1, 2010
73/365 Apple Oatmeal
Friends and Fitness Enthusiasts,
Apples are wonderfully in season right now. In celebration of that, I decided to put apples and cinnamon in my oatmeal instead of making it the instant way.
1. Melt 1ish tablespoons of butter in a skillet on medium.
2. Dice an apple, sprinkle it with salt, (keep the skin on) and saute it in the butter until it is soft.
3. Add 1 cup of milk and let it simmer. Add sugar and cinnamon to taste.
4. Add 1/2 cup quick cooking oatmeal
5. Heat until oatmeal is puffy or to your preferred consistency.
6. Enjoy!
In health,
Lauren
Apples are wonderfully in season right now. In celebration of that, I decided to put apples and cinnamon in my oatmeal instead of making it the instant way.
2. Dice an apple, sprinkle it with salt, (keep the skin on) and saute it in the butter until it is soft.
3. Add 1 cup of milk and let it simmer. Add sugar and cinnamon to taste.
4. Add 1/2 cup quick cooking oatmeal
5. Heat until oatmeal is puffy or to your preferred consistency.
6. Enjoy!
In health,
Lauren
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