Friends and Fitness Enthusiasts,
My favorite potatoes are sweet and red skin. Today I made red skin potato fries, sorry no picture! I actually bought these last week when I decided to shop locally. Since my no-A/C apartment was cool from a storm a few days ago, I heated up my oven and got to baking my fries.
Ingredients:
- Red skin potatoes cut into equally sized wedges (however many you want to eat/serve)
- Canola oil
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp Oregano
- 1/2 tsp Salt
Recipe:
1. Preheat your oven to 425F
2. Toss potato wedges in a bowl with the oil and spices until evenly coated.
3. Spread onto baking pan.
4. Bake for 15 minutes, flip over the wedges, and bake another 10 minutes.
5. Remove from oven, cool, and enjoy!
This is a super easy recipe and produces fantastic results. Red skin potatoes are naturally creamy and taste amazing against the crisp, salty, and spiced exterior.
In health,
Lauren
Sunday, June 26, 2011
Saturday, June 25, 2011
340/365 Donate Blood
Friends and Fitness Enthusiasts,
You may already know that donating blood saves 3 lives but, did you know that there are benefits to you as well? Here are 5 benefits you may not know about.
1. Maintain a Healthy Heart
The high level of iron in your blood will make you more susceptible to suffer from heart disease. When you regularly donate your blood, the amount of iron in your blood will be more stable; this will reduce the risk of heart diseases.
2. Increase the Production of Red Blood Cells
Your spinal cord will immediately produce a replacement for red blood cells that are donated. With that, you will get a new blood supply every time you donate your blood.
3. Decrease Body Weight
Being a blood donor is a good method of burning calories, and it is powerful, because by donating about 450 ml of blood, it will assist the process of burning approximately 650 calories. That is a high amount of calories to make you to have a slimmer waist.
4. Satisfy your Psychological Needs
A study found that people, who regularly donate their blood, feel more energized than those who don’t.
5. Detect Serious Diseases
There is a standard procedure before donating blood. Your blood will be checked from various diseases, such as, HIV, syphilis, malaria, and many other diseases.
If you are interested in donating through the Red Cross, click here to find drives near you. Here you can also find donation centers where you can drop in any time. Be sure to drink lots of water before and after you donate. Grab a snack on your way out and take it easy for 24 hours so that your body can fully recover. I did Yoga shortly after donating and you can ask my mother how I felt.
In health,
Lauren
You may already know that donating blood saves 3 lives but, did you know that there are benefits to you as well? Here are 5 benefits you may not know about.
1. Maintain a Healthy Heart
The high level of iron in your blood will make you more susceptible to suffer from heart disease. When you regularly donate your blood, the amount of iron in your blood will be more stable; this will reduce the risk of heart diseases.
2. Increase the Production of Red Blood Cells
Your spinal cord will immediately produce a replacement for red blood cells that are donated. With that, you will get a new blood supply every time you donate your blood.
3. Decrease Body Weight
Being a blood donor is a good method of burning calories, and it is powerful, because by donating about 450 ml of blood, it will assist the process of burning approximately 650 calories. That is a high amount of calories to make you to have a slimmer waist.
4. Satisfy your Psychological Needs
A study found that people, who regularly donate their blood, feel more energized than those who don’t.
5. Detect Serious Diseases
There is a standard procedure before donating blood. Your blood will be checked from various diseases, such as, HIV, syphilis, malaria, and many other diseases.
If you are interested in donating through the Red Cross, click here to find drives near you. Here you can also find donation centers where you can drop in any time. Be sure to drink lots of water before and after you donate. Grab a snack on your way out and take it easy for 24 hours so that your body can fully recover. I did Yoga shortly after donating and you can ask my mother how I felt.
In health,
Lauren
Friday, June 24, 2011
339/365 Are You a Person for Bikes? Make the Pledge!
Friends and Fitness Enthusiasts,
Do you agree with the following statement?
"I am for bikes. I'm for long rides and short rides. I'm for commuting to work, weekend rides, racing, riding to school, or just a quick spin around the block. I believe that no matter how I ride, biking makes me happy and is great for my health, my community and the environment we all share. That is why I am pledging my name in support of a better future for bicycling—one that is safe and fun for everyone. By uniting my voice with a million others, I believe that we can make our world a better place to ride."
If so, take the People for Bikes pledge (it only takes 2 minutes)! This organization strives to make bicycling more prevalent in this country. This isn't just for the racers or the mountain bikers; this is for the commuters, recreational cyclists, and your neighbors too! So join me and unite your voice with thousands of others to make this country a place for bikers of all kinds. After I posted this to Facebook, my friend Phil commented that he just got his bike so that he can commute to and from his new job. I couldn't be more proud.
In health,
Lauren
Do you agree with the following statement?
"I am for bikes. I'm for long rides and short rides. I'm for commuting to work, weekend rides, racing, riding to school, or just a quick spin around the block. I believe that no matter how I ride, biking makes me happy and is great for my health, my community and the environment we all share. That is why I am pledging my name in support of a better future for bicycling—one that is safe and fun for everyone. By uniting my voice with a million others, I believe that we can make our world a better place to ride."
If so, take the People for Bikes pledge (it only takes 2 minutes)! This organization strives to make bicycling more prevalent in this country. This isn't just for the racers or the mountain bikers; this is for the commuters, recreational cyclists, and your neighbors too! So join me and unite your voice with thousands of others to make this country a place for bikers of all kinds. After I posted this to Facebook, my friend Phil commented that he just got his bike so that he can commute to and from his new job. I couldn't be more proud.
In health,
Lauren
Thursday, June 23, 2011
338/365 Book Review: The Omnivore's Dilemma
Friends and Fitness Enthusiasts,
I can't honestly say that my kick to pick my own fruit wasn't inspired by reading Michael Pollan's The Omnivore's Dilemma. He explores the 4 different avenues in which we can attain food: industrial, organic, pastoral, and personal. Food produced industrially is essentially based on corn. It's the kind of nightmarish things that you see in the documentaries Super-size Me, King Corn, and (I imagine) Food Inc. He unveils the secret behind organic food and what organic actually means. He then visits a highly sustainable, small farm whose livestock is grass-fed only. It's incredible actually, my favorite part. Lastly he ventures into the woods to be a hunter-gatherer and makes a whole meal on foods that he found, hunted, and harvested.
This was a long but great read. It will open your eyes to the truth about the Food Industry (sad that we can legitimately call it that). It gave me the impetus to do what I've wanted to for awhile: stick it to the man and buy everything local! The prices were comparable to what I would have bought at the grocery store and I had the satisfaction of knowing that my food didn't travel over 100 miles to get to me. Does it taste any better? Sensually no but psychologically yes. I just gave my soul a hug with my food. I totally recommend this book but be prepared to make a few changes in your life after you finish it.
In health,
Lauren
I can't honestly say that my kick to pick my own fruit wasn't inspired by reading Michael Pollan's The Omnivore's Dilemma. He explores the 4 different avenues in which we can attain food: industrial, organic, pastoral, and personal. Food produced industrially is essentially based on corn. It's the kind of nightmarish things that you see in the documentaries Super-size Me, King Corn, and (I imagine) Food Inc. He unveils the secret behind organic food and what organic actually means. He then visits a highly sustainable, small farm whose livestock is grass-fed only. It's incredible actually, my favorite part. Lastly he ventures into the woods to be a hunter-gatherer and makes a whole meal on foods that he found, hunted, and harvested.
This was a long but great read. It will open your eyes to the truth about the Food Industry (sad that we can legitimately call it that). It gave me the impetus to do what I've wanted to for awhile: stick it to the man and buy everything local! The prices were comparable to what I would have bought at the grocery store and I had the satisfaction of knowing that my food didn't travel over 100 miles to get to me. Does it taste any better? Sensually no but psychologically yes. I just gave my soul a hug with my food. I totally recommend this book but be prepared to make a few changes in your life after you finish it.
In health,
Lauren
Wednesday, June 22, 2011
337/365 Pick Your Own Produce
Friends and Fitness Enthusiasts,
Yesterday I decided that it was time to visit my local farm and pick some strawberries. The strawberry season is winding down so get out there while you can. Picking your own produce is rewarding and fun. It makes you realize the hard work and care that goes into harvesting all the fruit we take for granted. Real life isn't like Farmville where you can harvest raspberries in 4 hours or artichoke in 4 days. It takes patience and diligence. Blueberry picking is just around the bend so get out there! Local Harvest is a helpful resource for finding farms, farm stands, CSA's and more. Happy picking!
In health,
Lauren
Yesterday I decided that it was time to visit my local farm and pick some strawberries. The strawberry season is winding down so get out there while you can. Picking your own produce is rewarding and fun. It makes you realize the hard work and care that goes into harvesting all the fruit we take for granted. Real life isn't like Farmville where you can harvest raspberries in 4 hours or artichoke in 4 days. It takes patience and diligence. Blueberry picking is just around the bend so get out there! Local Harvest is a helpful resource for finding farms, farm stands, CSA's and more. Happy picking!
In health,
Lauren
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| Picked by yours truly! |
Tuesday, June 21, 2011
336/365 Turkey Sausage Pasta Sauce
Friends and Fitness Enthusiasts,
I was craving pasta with meat sauce and came up with this. It serves about 8-10
Ingredients:
1 pkg of spicy, lean turkey sausage (6 links), casings removed
1 onion
2 cloves of garlic
1 32 oz can of crushed tomatoes
1 16 oz can of tomato sauce
salt
ground pepper
basil
oregano
1/2 c pasta water (water leftover from cooking your pasta)
1. Heat a large skillet with oil. Cook turkey sausage, breaking it up as you go.
2. While there's still some pink in the sausage, saute the onions and the garlic. Throw in the salt and ground pepper to taste. Cook until soft and transparent.
3. Add in the crushed tomatoes. Add tomato sauce depending on how thick you want your sauce. Season with basil and oregano for sweetness. Simmer for 15-20 minutes so that the flavors can mingle.
4. Add in the pasta water; this will help the sauce cling to the noodles better, yum!
5. Serve over pasta of your choice, sprinkle with cheese, enjoy!
According to livestrong.com, 1 serving of sauce is about 160 calories.
In health,
Lauren
PS: Picture coming soon, blogspot isn't working for some reason.
I was craving pasta with meat sauce and came up with this. It serves about 8-10
Ingredients:
1 pkg of spicy, lean turkey sausage (6 links), casings removed
1 onion
2 cloves of garlic
1 32 oz can of crushed tomatoes
1 16 oz can of tomato sauce
salt
ground pepper
basil
oregano
1/2 c pasta water (water leftover from cooking your pasta)
1. Heat a large skillet with oil. Cook turkey sausage, breaking it up as you go.
2. While there's still some pink in the sausage, saute the onions and the garlic. Throw in the salt and ground pepper to taste. Cook until soft and transparent.
3. Add in the crushed tomatoes. Add tomato sauce depending on how thick you want your sauce. Season with basil and oregano for sweetness. Simmer for 15-20 minutes so that the flavors can mingle.
4. Add in the pasta water; this will help the sauce cling to the noodles better, yum!
5. Serve over pasta of your choice, sprinkle with cheese, enjoy!
According to livestrong.com, 1 serving of sauce is about 160 calories.
In health,
Lauren
PS: Picture coming soon, blogspot isn't working for some reason.
Monday, June 20, 2011
335/365 If She can Do It, so can You
Friends and Fitness Enthusiats,
A great lady at the gym just told me this morning that she ran 3.5 miles in 35 minutes. This woman is in her early 30s, is a mother of 4, and started smoking when she was 12. If you asked her 4 months ago if she would be able to do a 10 minute mile, she would have laughed in your face. With lots of dedication to the gym, determination to be healthy, and assistance from personal trainers (a-thank you!), she has been able to do this. Thing is, nobody told her to start running; she just did it. Nobody told her to quit smoking; she decided to do it for herself and her kids. If you don't think that you can start an exercise program and stick to it, think about this story. If she can push herself to do the "unthinkable," odds are you can too.
I'm just so proud of her that I wanted to share her story. It's amazing and I'm very excited to see what she does next; hopefully a 5K is in her future...is it in yours?
In health,
Lauren
A great lady at the gym just told me this morning that she ran 3.5 miles in 35 minutes. This woman is in her early 30s, is a mother of 4, and started smoking when she was 12. If you asked her 4 months ago if she would be able to do a 10 minute mile, she would have laughed in your face. With lots of dedication to the gym, determination to be healthy, and assistance from personal trainers (a-thank you!), she has been able to do this. Thing is, nobody told her to start running; she just did it. Nobody told her to quit smoking; she decided to do it for herself and her kids. If you don't think that you can start an exercise program and stick to it, think about this story. If she can push herself to do the "unthinkable," odds are you can too.
I'm just so proud of her that I wanted to share her story. It's amazing and I'm very excited to see what she does next; hopefully a 5K is in her future...is it in yours?
In health,
Lauren
Sunday, June 19, 2011
334/365 WebMD's Dessert Wizard
Friends and Fitness Enthusiasts,
Need a quick tool to help you decide if eating your favorite dessert is worth it or not? Enter the Dessert Wizard. If you don't like counting calories, this calculator will translate the desserts you want to eat into the number of minutes you need to exercise doing a variety of activities. It's super quick so give it a try! It quickly puts things in perspective and clears up the question of, did I work out hard enough to earn _____________ dessert? Hint: the answer is usually no.
In health,
Lauren
Need a quick tool to help you decide if eating your favorite dessert is worth it or not? Enter the Dessert Wizard. If you don't like counting calories, this calculator will translate the desserts you want to eat into the number of minutes you need to exercise doing a variety of activities. It's super quick so give it a try! It quickly puts things in perspective and clears up the question of, did I work out hard enough to earn _____________ dessert? Hint: the answer is usually no.
In health,
Lauren
Saturday, June 18, 2011
333/365 Spin Routines Part 2
Friends and Fitness Enthusiasts,
As promised, here is one more spin routine for you (of course you're gong to warm up first, right?). You'll be in a seated position the whole time. The percentages represent your percentage of effort that you're putting out. If you have a heart rate monitor, you could also base the percentages off of your max heart rate. Practice safety: if your legs start to spin too fast and without control, increase your resistance.
Sprint Pyramid - 8min
0:00 - 0:40 - 60%
0:40 - 1:00 - 70%
1:00 - 1:45 - 60%
1:45 - 2:00 - 80%
2:00 - 2:50 - 60%
2:50 - 3:00 - 90%
3:00 - 3:50 - 60%
3:50 - 4:00 - 110% BREAK YOUR BIKE!
4:00 - 4:50 - 60%
4:50 - 5:00 - 90%
5:00 - 5:45 - 60%
5:45 - 6:00 - 80%
6:00 - 6:40 - 60%
6:40 - 7:00 - 75%
7:00 - 8:00 - 60%
This is a pretty killer dog workout so get ready! You make it as hard as you push yourself. Put on some great long techno song and you'll be good to go. Rock it!!
In health,
Lauren
As promised, here is one more spin routine for you (of course you're gong to warm up first, right?). You'll be in a seated position the whole time. The percentages represent your percentage of effort that you're putting out. If you have a heart rate monitor, you could also base the percentages off of your max heart rate. Practice safety: if your legs start to spin too fast and without control, increase your resistance.
Sprint Pyramid - 8min
0:00 - 0:40 - 60%
0:40 - 1:00 - 70%
1:00 - 1:45 - 60%
1:45 - 2:00 - 80%
2:00 - 2:50 - 60%
2:50 - 3:00 - 90%
3:00 - 3:50 - 60%
3:50 - 4:00 - 110% BREAK YOUR BIKE!
4:00 - 4:50 - 60%
4:50 - 5:00 - 90%
5:00 - 5:45 - 60%
5:45 - 6:00 - 80%
6:00 - 6:40 - 60%
6:40 - 7:00 - 75%
7:00 - 8:00 - 60%
This is a pretty killer dog workout so get ready! You make it as hard as you push yourself. Put on some great long techno song and you'll be good to go. Rock it!!
In health,
Lauren
Friday, June 17, 2011
332/365 Spin Routines Part 1
Friends and Fitness Enthusiasts,
Spin has been my saving grace for exercise these days. It is kicking my tail but I feel great and man do I break a sweat. I genuinely love feeling like I'm going to die when I work out. Certainly I'm not exhausting myself to the point of no return but I like pushing myself to the point where my body is saying, "Hey...I didn't think we had that extra gear, way to go!"
Anyway, here is a sample routine that you can do on a spin bike at your gym. Of course, ask your gym attendants for help if you've never been on a spin bike before.
Ramp Work, 4:30 min:
0:00 - 1:00 - Spin sitting on the seat
1:00 - 1:25 - Climb!
1:25 - 1:30 - Climb and sprint
1:30 - 2:30 - Spin sitting on the seat
2:30 - 2:55 - Climb! Increase resistance
2:55 - 3:00 - Climb and sprint
3:00 - 4:00 - Spin sitting on the seat. Back off resistance
4:00 - 4:25 - Climb! Increase resistance
4:25 - 4:30 - Climb and Sprint
One more routine to come. I don't want to give too many away because you should totally try a spin class at your gym if you've never done one before. They are killer...if you want it to be. It's as tough as you make it, how hard are you going to push yourself?
In health,
Lauren
Spin has been my saving grace for exercise these days. It is kicking my tail but I feel great and man do I break a sweat. I genuinely love feeling like I'm going to die when I work out. Certainly I'm not exhausting myself to the point of no return but I like pushing myself to the point where my body is saying, "Hey...I didn't think we had that extra gear, way to go!"
Anyway, here is a sample routine that you can do on a spin bike at your gym. Of course, ask your gym attendants for help if you've never been on a spin bike before.
Ramp Work, 4:30 min:
0:00 - 1:00 - Spin sitting on the seat
1:00 - 1:25 - Climb!
1:25 - 1:30 - Climb and sprint
1:30 - 2:30 - Spin sitting on the seat
2:30 - 2:55 - Climb! Increase resistance
2:55 - 3:00 - Climb and sprint
3:00 - 4:00 - Spin sitting on the seat. Back off resistance
4:00 - 4:25 - Climb! Increase resistance
4:25 - 4:30 - Climb and Sprint
One more routine to come. I don't want to give too many away because you should totally try a spin class at your gym if you've never done one before. They are killer...if you want it to be. It's as tough as you make it, how hard are you going to push yourself?
In health,
Lauren
Thursday, June 16, 2011
331/365 Simple Syrup
Friends and Fitness Enthusiats,
Who likes iced coffee? How about iced tea? As a lover of both, I just saved myself money and saved myself from high fructose corn syrup and other foreign sweeteners. I made simple syrup!
I've been wanting to do this for ages. What is it? Liquefied sugar! It makes sweetening your favorite cold beverages a lot easier and pretty much for free if sugar is already in your pantry. The beauty is that you really get to control how much sugar goes into your beverages. Sure you have the option of pumps when you go to Starbucks or what have you but when you're in control, you win.
Here's how to do it:
1. In a saucepan, pour equal parts of sugar and water. I did 1 cup of sugar to 1 cup of water.
2. Bring the concoction to a boil. Take it down to a lively simmer for 15 minutes. Stir occasionally and watch the syrup consistency emerge.
3. Pour into a squeeze bottle or jar and enjoy!
In health,
Lauren
PS: Everything in moderation!
Who likes iced coffee? How about iced tea? As a lover of both, I just saved myself money and saved myself from high fructose corn syrup and other foreign sweeteners. I made simple syrup!
I've been wanting to do this for ages. What is it? Liquefied sugar! It makes sweetening your favorite cold beverages a lot easier and pretty much for free if sugar is already in your pantry. The beauty is that you really get to control how much sugar goes into your beverages. Sure you have the option of pumps when you go to Starbucks or what have you but when you're in control, you win.
Here's how to do it:
1. In a saucepan, pour equal parts of sugar and water. I did 1 cup of sugar to 1 cup of water.
2. Bring the concoction to a boil. Take it down to a lively simmer for 15 minutes. Stir occasionally and watch the syrup consistency emerge.
3. Pour into a squeeze bottle or jar and enjoy!
In health,
Lauren
PS: Everything in moderation!
Wednesday, June 15, 2011
330/365 Not Just for Old People: Compression Knee Highs
Friends and Fitness Enthusiasts,
Alright so June 15 was the day of the 10K that I was supposed to run. Instead, I went to an orthopedic surgeon who determined that I pulled a calf muscle. Thank goodness it wasn't anything too serious. Unfortunately, I am sitting on the bench for the next 5 weeks. Until I can hop up and down on my injured leg, I can't run.
It's definitely a bummer but it's not the end of the world. It's definitely better to sit out than to make it worse. In the meantime I'm focusing on spinning, yoga, and weight lifting; exercises that don't put pressure on my leg.
So where does this compression knee high come in? I asked the doctor about using a heating pad on my injury (I had my previous post on my mind) and he said that it won't really help my injury. Something better would be compression, the C in RICE. Enter sock! It actually feels rather nice and I can already feel my leg getting better.
Next time you see an older person wearing one of those beige knee highs (mine is black but still), think before you comment. It's helpful for keeping the blood moving for people with edema or injuries like yours truly!
In health,
Lauren
Alright so June 15 was the day of the 10K that I was supposed to run. Instead, I went to an orthopedic surgeon who determined that I pulled a calf muscle. Thank goodness it wasn't anything too serious. Unfortunately, I am sitting on the bench for the next 5 weeks. Until I can hop up and down on my injured leg, I can't run.
It's definitely a bummer but it's not the end of the world. It's definitely better to sit out than to make it worse. In the meantime I'm focusing on spinning, yoga, and weight lifting; exercises that don't put pressure on my leg.
So where does this compression knee high come in? I asked the doctor about using a heating pad on my injury (I had my previous post on my mind) and he said that it won't really help my injury. Something better would be compression, the C in RICE. Enter sock! It actually feels rather nice and I can already feel my leg getting better.
Next time you see an older person wearing one of those beige knee highs (mine is black but still), think before you comment. It's helpful for keeping the blood moving for people with edema or injuries like yours truly!
In health,
Lauren
Tuesday, June 14, 2011
329/365 Blueberry Cobbler: a 6C Challenge Approved Dessert
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| Picture does not do it justice! |
Not sure how many of y'all have decided to join me in the 6C challenge but if you are, here is an excellent dessert that does not count as one of the C's even though, yes I know it starts with a C.
Berries are in season folks and the result couldn't be sweeter! This was such an incredibly easy dessert to whip up and oh so good. The only hard part is not eating all of it in one sitting. Seriously, it's one of those where your eyes roll back into your head so you can take it all in. Find the recipe here. I added a couple shakes of cinnamon to the orange juice-blueberry mix and also made sure to put 1/4 tsp. salt because it contrasts the sweetness of the dough...make this now!
In health,
Lauren
Monday, June 13, 2011
328/365 Know Your Limits
Friends and Fitness Enthusiasts,
I have always been a "walk it off" kind of gal. If I have a headache or a mild injury, I try to go it alone without medication or professional help. Sometimes, you really just have to listen to your body and know your limit.
Once again I am writing about this whole I'm not going to run this 10K thing because I'm still working with this road block. I'm totally bummed, mad at myself for getting hurt, but I know it's for the best. My birthday is coming up and it's time I got older and wiser. Not only am I not going to run, I am going to go see an orthopedic surgeon! This may seem like an obvious decision to most of you but for me, this is big!
You never know when an injury is really bad. There is a difference between an ache and a pain, like a sharp, shooting pain that hurts when you do something specific. Know your limit...but don't be a pansy :)
In health,
Lauren
I have always been a "walk it off" kind of gal. If I have a headache or a mild injury, I try to go it alone without medication or professional help. Sometimes, you really just have to listen to your body and know your limit.
Once again I am writing about this whole I'm not going to run this 10K thing because I'm still working with this road block. I'm totally bummed, mad at myself for getting hurt, but I know it's for the best. My birthday is coming up and it's time I got older and wiser. Not only am I not going to run, I am going to go see an orthopedic surgeon! This may seem like an obvious decision to most of you but for me, this is big!
You never know when an injury is really bad. There is a difference between an ache and a pain, like a sharp, shooting pain that hurts when you do something specific. Know your limit...but don't be a pansy :)
In health,
Lauren
Sunday, June 12, 2011
327/365 Turn on the Heat for Sore Muscles
Friends and Fitness Enthuisasts,
If you are feeling particularly sore but your muscles aren't swelling from injury, try some heat! The ice pack I wrote about in an earlier post also works as a heating pad. Simply microwave it and you're set. Also be sure to wrap a towel around this one before you pick it up because it'll be super hot.
In case you were wondering, there isn't any official research on the effectiveness of heat on sore muscles that I could find. However, from personal experience, I can tell you that it feels wonderful. Maybe you already knew this; maybe you're like me and forgot about doing it until someone (like your mother, thanks mom) reminds you. Either way, enjoy!
In health,
Lauren
If you are feeling particularly sore but your muscles aren't swelling from injury, try some heat! The ice pack I wrote about in an earlier post also works as a heating pad. Simply microwave it and you're set. Also be sure to wrap a towel around this one before you pick it up because it'll be super hot.
In case you were wondering, there isn't any official research on the effectiveness of heat on sore muscles that I could find. However, from personal experience, I can tell you that it feels wonderful. Maybe you already knew this; maybe you're like me and forgot about doing it until someone (like your mother, thanks mom) reminds you. Either way, enjoy!
In health,
Lauren
Saturday, June 11, 2011
326/365 Naughty Abs
Friends and Fitness Enthusiasts,
This effective abs exercise is brought to you by Shaun T's Insanity. Work your shoulders, core, and more to get great abs. I suppose you could also consider this a functional exercise.
1. Start in your high plank position, hands under the shoulders, legs straight back behind you.
2. With your body planted in position, think about your pelvis. Using your abdominals, tilt your pelvis up towards your belly button.
3. Return to your starting position and repeat.
This is a very small movement but I guarantee that after 5 or 6, you'll start to feel it. Keep pressing your palms into the floor to keep your shoulders nice and strong and not hunched and sloppy.
In health,
Lauren
This effective abs exercise is brought to you by Shaun T's Insanity. Work your shoulders, core, and more to get great abs. I suppose you could also consider this a functional exercise.
1. Start in your high plank position, hands under the shoulders, legs straight back behind you.2. With your body planted in position, think about your pelvis. Using your abdominals, tilt your pelvis up towards your belly button.
3. Return to your starting position and repeat.
This is a very small movement but I guarantee that after 5 or 6, you'll start to feel it. Keep pressing your palms into the floor to keep your shoulders nice and strong and not hunched and sloppy.
In health,
Lauren
Friday, June 10, 2011
325/365 On Inactivity, Eating, and Exercise
Friends and Fitness Enthusiasts,
Due to my injury, I decided that finally I will listen to my body and rest. I did nothing (except spin because I had to teach class and it doesn't hurt me for whatever reason) but sit on my bum, watch movies, read a book, knit, and EAT. My lack of activity made my mind bored and kept bringing my thoughts to food. I really don't know what it was but when my brain wasn't active (which is wasn't since knitting and watching movies is pretty mindless), I didn't want to do anything except sit more and eat.
This revelation gave me a brief insight into what life might be like as a person who doesn't consistently exercise. Earlier, a subscriber left a comment asking me how I was able to consistently exercises. I gave a super long response but I think the real answer, the truth plain and simple, is that I like exercising. I like it and that's why I do it a lot. There are a lot of consequences to exercise that makes me like it more and make me do it but still.Anyway, when I exercise and after I've had my recovery drink, I'm not hungry. My brain doesn't think about food. It gives me a boost of energy and I feel like jumping up and doing something else. When I don't exercise, I do nothing and it puts my mind in a bad place.
I apologize for the ranting nature of this post but it was on my mind during my resting period and I'm only letting it out now. In conclusion: inactivity leads to eating and more inactivity. It's a vicious cycle and it's up to each one of us to pull ourselves out of it.
In health,
Lauren
Due to my injury, I decided that finally I will listen to my body and rest. I did nothing (except spin because I had to teach class and it doesn't hurt me for whatever reason) but sit on my bum, watch movies, read a book, knit, and EAT. My lack of activity made my mind bored and kept bringing my thoughts to food. I really don't know what it was but when my brain wasn't active (which is wasn't since knitting and watching movies is pretty mindless), I didn't want to do anything except sit more and eat.
This revelation gave me a brief insight into what life might be like as a person who doesn't consistently exercise. Earlier, a subscriber left a comment asking me how I was able to consistently exercises. I gave a super long response but I think the real answer, the truth plain and simple, is that I like exercising. I like it and that's why I do it a lot. There are a lot of consequences to exercise that makes me like it more and make me do it but still.Anyway, when I exercise and after I've had my recovery drink, I'm not hungry. My brain doesn't think about food. It gives me a boost of energy and I feel like jumping up and doing something else. When I don't exercise, I do nothing and it puts my mind in a bad place.
I apologize for the ranting nature of this post but it was on my mind during my resting period and I'm only letting it out now. In conclusion: inactivity leads to eating and more inactivity. It's a vicious cycle and it's up to each one of us to pull ourselves out of it.
In health,
Lauren
Thursday, June 9, 2011
324/365 Strains and Sprains
Friends and Fitness Enthusiasts,
As you may recall I am training for a 10K on June 15. Unfortunately, while I was cross training to a Turbo Fire DVD I injured myself. I think this strain was caused my landing improperly; I may have inverted my foot too hard or at a funny angle or something. Now I'm uncertain whether I should run in the race anyway or if I should back out gracefully while I can. The point of this post however is not to hear me complain. Today we're discussing strains and sprains, their prevention, and their treatment.
Strains - this is an injury to your muscle or your tendon caused by pulling or twisting a muscle or tendon. These generally occur in the back, hamstrings, or elbow. In my case, it's happened to my tibialis posterior, a muscle responsible for inversion and plantarflexion; a muscle crucial for running....sadness.
Sprains - this is an injury to your ligaments, the tissue that connects bone to bone, where it is stretched or torn. Common sprains are in the ankle and wrist.
There are varying degrees of injury to each of these. Your length to recovery and steps for rehabilitation will depend on the severity of your strain or sprain. Within the first 24-48 hours, you want to RICE: rest, ice, compress, and elevate. This is to reduce swelling and get you on the road to recovery as quickly as possible.
Rest - Whatever you're doing that hurts...stop doing it! Take weight off your injury for at least 48 hours and don't perform your regular activity. You are only hurting yourself more if you don't.
Ice - Ice your injury 20 minutes on 20 off. Never put ice or your ice pack directly to your skin; wrap a towel or clothing around it.
Compression - You can decide to wrap a band or splint around your injury to keep it stable and less prone to further injury while you recover. I would consult a doctor or someone with expertise in this area.
Elevation - Raise the injured body part at or above the level of your heart to decrease swelling.
Recovery can take at least 2 weeks. If you cheat, you only hurt yourself. This is the pill that I have to swallow. It sucks but you have to weigh out what you want more. There will be more races and your legs are important for everything. I'm going to pass on the race on the 15th...sadness.
In health,
Lauren
As you may recall I am training for a 10K on June 15. Unfortunately, while I was cross training to a Turbo Fire DVD I injured myself. I think this strain was caused my landing improperly; I may have inverted my foot too hard or at a funny angle or something. Now I'm uncertain whether I should run in the race anyway or if I should back out gracefully while I can. The point of this post however is not to hear me complain. Today we're discussing strains and sprains, their prevention, and their treatment.
Strains - this is an injury to your muscle or your tendon caused by pulling or twisting a muscle or tendon. These generally occur in the back, hamstrings, or elbow. In my case, it's happened to my tibialis posterior, a muscle responsible for inversion and plantarflexion; a muscle crucial for running....sadness.
Sprains - this is an injury to your ligaments, the tissue that connects bone to bone, where it is stretched or torn. Common sprains are in the ankle and wrist.
There are varying degrees of injury to each of these. Your length to recovery and steps for rehabilitation will depend on the severity of your strain or sprain. Within the first 24-48 hours, you want to RICE: rest, ice, compress, and elevate. This is to reduce swelling and get you on the road to recovery as quickly as possible.
Rest - Whatever you're doing that hurts...stop doing it! Take weight off your injury for at least 48 hours and don't perform your regular activity. You are only hurting yourself more if you don't.
Ice - Ice your injury 20 minutes on 20 off. Never put ice or your ice pack directly to your skin; wrap a towel or clothing around it.
Compression - You can decide to wrap a band or splint around your injury to keep it stable and less prone to further injury while you recover. I would consult a doctor or someone with expertise in this area.
Elevation - Raise the injured body part at or above the level of your heart to decrease swelling.
Recovery can take at least 2 weeks. If you cheat, you only hurt yourself. This is the pill that I have to swallow. It sucks but you have to weigh out what you want more. There will be more races and your legs are important for everything. I'm going to pass on the race on the 15th...sadness.
In health,
Lauren
Wednesday, June 8, 2011
323/365 Custom Healthy Food Creations
Friends and Fitness Enthusiasts,
If you're not up for making your concoctions in the kitchen, try these websites for creating your own cereal, granola, or trail mix. I have yet to try these but, I think I might give it a shot one of these days.
MyMixedNuts is a site where you can create your own trail mix. I've made my own trail mixes before but it can be annoying buying all the ingredients since you use different amounts of each add in. This does it for you without all the extra packaging. It's super easy and the price isn't bad. It even includes a Nutritional Calculator so there is no question about what's in your mix. You could also choose one of their recipes. It's nice to have other options than the standard peanuts-cashews-raisins-M&Ms mix or the tropical dried fruit and nut varieties.
Another cool site is Me and Goji. Same deal as MyMixedNuts except with cereal. You could toss these mixes over yogurt or in a bowl of milk. The package is a tube with about fifteen 3/4c. servings, not too shabby. The ingredients are a lot different compared to what you'd find in the grocery store, even the natural/organic aisle.
If y'all decide to try it, let me know how it goes!
In health,
Lauren
If you're not up for making your concoctions in the kitchen, try these websites for creating your own cereal, granola, or trail mix. I have yet to try these but, I think I might give it a shot one of these days.
MyMixedNuts is a site where you can create your own trail mix. I've made my own trail mixes before but it can be annoying buying all the ingredients since you use different amounts of each add in. This does it for you without all the extra packaging. It's super easy and the price isn't bad. It even includes a Nutritional Calculator so there is no question about what's in your mix. You could also choose one of their recipes. It's nice to have other options than the standard peanuts-cashews-raisins-M&Ms mix or the tropical dried fruit and nut varieties.
Another cool site is Me and Goji. Same deal as MyMixedNuts except with cereal. You could toss these mixes over yogurt or in a bowl of milk. The package is a tube with about fifteen 3/4c. servings, not too shabby. The ingredients are a lot different compared to what you'd find in the grocery store, even the natural/organic aisle.
If y'all decide to try it, let me know how it goes!
In health,
Lauren
Tuesday, June 7, 2011
322/365 A Flexible Ice Pack...Hooray!
Friends and Fitness Enthusiasts,
So last week my ankle started to bother me. Somehow I was able to fix myself by not running and doing low impact activity like biking and rowing. I'm not really sure what I did to fix it but I was happy because it meant I could run again. I did Turbo Fire again yesterday and now I realize what caused my injury. Maybe I just land funny, I'm not sure. Regardless, I'm hurting again and I've got to ice my ankle.
I'm sure you've run into this problem. You hurt something and you need to ice it but your darn ice pack is rock solid and you can't bend it. Well, my intern Maddy lent me an awesome solution: Flex-I-Cold! It's an ice pack that stays flexible even when it's cold. I am happy as a clam. Dick's Sporting Goods carries them if you don't want to buy a box of 12 :)
Happy healing!
In health,
Lauren
So last week my ankle started to bother me. Somehow I was able to fix myself by not running and doing low impact activity like biking and rowing. I'm not really sure what I did to fix it but I was happy because it meant I could run again. I did Turbo Fire again yesterday and now I realize what caused my injury. Maybe I just land funny, I'm not sure. Regardless, I'm hurting again and I've got to ice my ankle.
I'm sure you've run into this problem. You hurt something and you need to ice it but your darn ice pack is rock solid and you can't bend it. Well, my intern Maddy lent me an awesome solution: Flex-I-Cold! It's an ice pack that stays flexible even when it's cold. I am happy as a clam. Dick's Sporting Goods carries them if you don't want to buy a box of 12 :)
Happy healing!
In health,
Lauren
Monday, June 6, 2011
321/365 Farmers Markets
Friends and Fitness Enthusiasts,
I'm sort of realizing that we talk a lot about food here. I don't think this is a bad thing, just kind of funny since I always address you as "friends and fitness enthusiasts." Really though, we've all got to eat! Moving on ...
Another reason to love Spring and Summer is Farmers Markets! If you use your Google skills, I am pretty positive that you will be able to find a Farmers Market near you. If you've never been, it feels like the right way to buy groceries. They have a lot of the same produce (obviously they'll have what is in season) and I don't know, it just feels amazing to buy food outside where it was grown and harvested. The food looks prettier too, more vibrant. There are also usually vendors who sell other homemade goods like soaps and preserves. By the way, I love homemade preserves or at least preserves that don't use artificial or ultra-sweet sweeteners; Bonne Maman is a favorite of mine in the grocery stores.
I like Farmers Markets because you can get to know the people who are feeding you and you can clearly see that nothing was done to it during shipping. If you are concerned about how the food was grown, the experts are right there. You are also supporting local people which is always a plus to me.
Sadly, I have yet to go to a Farmers Market here in New England but I am determined to before I move back to DC/NOVA. I'll let you know how it goes.
In health,
Lauren
I'm sort of realizing that we talk a lot about food here. I don't think this is a bad thing, just kind of funny since I always address you as "friends and fitness enthusiasts." Really though, we've all got to eat! Moving on ...
Another reason to love Spring and Summer is Farmers Markets! If you use your Google skills, I am pretty positive that you will be able to find a Farmers Market near you. If you've never been, it feels like the right way to buy groceries. They have a lot of the same produce (obviously they'll have what is in season) and I don't know, it just feels amazing to buy food outside where it was grown and harvested. The food looks prettier too, more vibrant. There are also usually vendors who sell other homemade goods like soaps and preserves. By the way, I love homemade preserves or at least preserves that don't use artificial or ultra-sweet sweeteners; Bonne Maman is a favorite of mine in the grocery stores.
I like Farmers Markets because you can get to know the people who are feeding you and you can clearly see that nothing was done to it during shipping. If you are concerned about how the food was grown, the experts are right there. You are also supporting local people which is always a plus to me.
Sadly, I have yet to go to a Farmers Market here in New England but I am determined to before I move back to DC/NOVA. I'll let you know how it goes.
In health,
Lauren
Sunday, June 5, 2011
320/365 To All the Dancers out There...
Friends and Fitness Enthusiasts,
The other day, I watched my younger cousin's ballet production. It was neat because they had these young pre-Pointe ballet dancers performing alongside professional dancers. Ballet, and really dance in general, is amazing because they do really tough moves but make it look so graceful. From my seat I was able to see all their muscles and the immense control they had over their bodies. Kelby and I also just watched Black Swan and it put Natalie Portman's performance in perspective.
So this is my post giving props to all you dancers out there. You spend so much time in the studio killing your bodies to perfect every move you make on the stage. It's incredible. In school, I took a Kinesiology class where you learn about the different actions of each muscle in the body. As I was watching the performance, I just kept thinking about everything involved for every spin, jump, leap, etc. Not only are they strong, they are flexible! They also have great anaerobic endurance to do bursts of movement again and again while making it look effortless. Also, I can't not mention that they have to memorize lots of choreography on top of all that.
Kudos to you dancers! I think dance is a sport :)
In health,
Lauren
The other day, I watched my younger cousin's ballet production. It was neat because they had these young pre-Pointe ballet dancers performing alongside professional dancers. Ballet, and really dance in general, is amazing because they do really tough moves but make it look so graceful. From my seat I was able to see all their muscles and the immense control they had over their bodies. Kelby and I also just watched Black Swan and it put Natalie Portman's performance in perspective.
So this is my post giving props to all you dancers out there. You spend so much time in the studio killing your bodies to perfect every move you make on the stage. It's incredible. In school, I took a Kinesiology class where you learn about the different actions of each muscle in the body. As I was watching the performance, I just kept thinking about everything involved for every spin, jump, leap, etc. Not only are they strong, they are flexible! They also have great anaerobic endurance to do bursts of movement again and again while making it look effortless. Also, I can't not mention that they have to memorize lots of choreography on top of all that.
Kudos to you dancers! I think dance is a sport :)
In health,
Lauren
Saturday, June 4, 2011
319/365 Recreation on the Water
Friends and Fitness Enthusiasts,
This past Saturday, a beautiful day in New England was made better by canoeing. This is about 75% true; paddling upstream and then downstream against the wind gets tiring. Still, canoeing is a great way to work your core and upper body and just enjoy the outdoors. Canoeing is as difficult at you make it. You can float and fish, paddle around a lake, paddle down a stream, whatever you want. I'd get out there now though before the bugs and summer heat set in.
If you'd like something a little faster paced with less dependance on others, try kayaking. And of course you can go tubing down a lazy river.
Of course, always remember to wear a life vest, sunscreen, a hat, and clothes that can get wet.
In health,
Lauren
This past Saturday, a beautiful day in New England was made better by canoeing. This is about 75% true; paddling upstream and then downstream against the wind gets tiring. Still, canoeing is a great way to work your core and upper body and just enjoy the outdoors. Canoeing is as difficult at you make it. You can float and fish, paddle around a lake, paddle down a stream, whatever you want. I'd get out there now though before the bugs and summer heat set in.
If you'd like something a little faster paced with less dependance on others, try kayaking. And of course you can go tubing down a lazy river.
Of course, always remember to wear a life vest, sunscreen, a hat, and clothes that can get wet.
In health,
Lauren
Friday, June 3, 2011
318/365 Online Calorie Counting Calculator
Friends and Fitness Enthusiasts,
My coworker Libby and our intern Maddy have the same Polar FT7 watch/heart rate monitor/calorie counter which they were persuading me to buy. The only difference between theirs and my Polar heart rate monitor is that theirs has a built in calorie counter. I thought to myself, certainly it's just using some formula based on heart rate and age since it can't sense the heat you emit, the steps you take, and how fast you move like a bodybugg does. So I used my googling powers and found this website. By typing in your gender, age, weight, avg heart rate during exercise, and the duration of your exercise, the site figures out how many calories you burned. We tested this against what their watches said when they exercised and there was a margin of error of about 50 which is a lot I know but it's helpful when you're doing a group ex class, running outside, spinning, etc.
In health,
Lauren
My coworker Libby and our intern Maddy have the same Polar FT7 watch/heart rate monitor/calorie counter which they were persuading me to buy. The only difference between theirs and my Polar heart rate monitor is that theirs has a built in calorie counter. I thought to myself, certainly it's just using some formula based on heart rate and age since it can't sense the heat you emit, the steps you take, and how fast you move like a bodybugg does. So I used my googling powers and found this website. By typing in your gender, age, weight, avg heart rate during exercise, and the duration of your exercise, the site figures out how many calories you burned. We tested this against what their watches said when they exercised and there was a margin of error of about 50 which is a lot I know but it's helpful when you're doing a group ex class, running outside, spinning, etc.
In health,
Lauren
Thursday, June 2, 2011
317/365 Goodbye Pyramid, Hello MyPlate
Friends and Fitness Enthusiasts,
The USDA has entered the digital age with the help of Michelle Obama. Instead of the outdated pyramid or even the updated pyramid, we've got MyPlate. It's a handy dandy icon that is easy to digest (pun intended!) to clarify what exactly you should be eating. If you go back to the post I wrote awhile back, you'll see that it looks about the same, yay.
If you want to read the article from CNN, click here.
In health,
Lauren
The USDA has entered the digital age with the help of Michelle Obama. Instead of the outdated pyramid or even the updated pyramid, we've got MyPlate. It's a handy dandy icon that is easy to digest (pun intended!) to clarify what exactly you should be eating. If you go back to the post I wrote awhile back, you'll see that it looks about the same, yay.
If you want to read the article from CNN, click here.
In health,
Lauren
Wednesday, June 1, 2011
316/365 June is Skin Cancer Awareness Month
Friends and Fitness Enthusiasts,
Summer is here and it's time to get out there and enjoy the weather. Two super important things to do before getting out there is drinking water and putting on sunscreen! Here are the basics of what you need to know about sun safety:
- Sunscreen blocks UVA and UVB rays where sunblock only blocks UVB
- Check out this site for the ultimate Sunscreeen guide; the Environmental Working Group has researched major sunscreen brands have picked out the most effective and least toxic ones for your skin
- SPF means Sun Protection Factor. Each unit of SPF equals 10 minutes of protection. Ex: SPF 30 = 300 minutes of protection. Apparently sunscreens max out at SPF 15 though the American Academy of Dermatology recommends SPF 30. You don't need to spend your money on crazy high SPF
- The sun is hottest between 10a-4p. If you can avoid going out during these times, that'd be great! Otherwise, be especially vigilant about putting on sunblock
- Clothing also provides protection from the sun. Consider purchasing a hat or getting wicking clothing
- Keep an eye on your moles! No one is completely safe from skin cancer. Last summer I had a mutant mole on my back that my mom caught. We had it removed just in case; it was benign. Still, I learned my lesson. Even me, your Pacific Island friend, is not immune.
In health,
Lauren
Summer is here and it's time to get out there and enjoy the weather. Two super important things to do before getting out there is drinking water and putting on sunscreen! Here are the basics of what you need to know about sun safety:
- Sunscreen blocks UVA and UVB rays where sunblock only blocks UVB
- Check out this site for the ultimate Sunscreeen guide; the Environmental Working Group has researched major sunscreen brands have picked out the most effective and least toxic ones for your skin
- SPF means Sun Protection Factor. Each unit of SPF equals 10 minutes of protection. Ex: SPF 30 = 300 minutes of protection. Apparently sunscreens max out at SPF 15 though the American Academy of Dermatology recommends SPF 30. You don't need to spend your money on crazy high SPF
- The sun is hottest between 10a-4p. If you can avoid going out during these times, that'd be great! Otherwise, be especially vigilant about putting on sunblock
- Clothing also provides protection from the sun. Consider purchasing a hat or getting wicking clothing
- Keep an eye on your moles! No one is completely safe from skin cancer. Last summer I had a mutant mole on my back that my mom caught. We had it removed just in case; it was benign. Still, I learned my lesson. Even me, your Pacific Island friend, is not immune.
In health,
Lauren
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