164/365 New Year's Resolution Eve

Friends and Fitness Enthusiasts,

Do you remember the New Year's Resolutions you made at the beginning of this year? Me neither! If I wrote them down, I have no idea where they are now or what they were even about. This year, I resolve to do something a little different.

Instead, I will make smaller goals to accomplish throughout the year. For example, I could say, I want to decrease my 10K time for the 10K I plan to run in April. My next goal could be decreasing that time again by October. If I have a weight goal, I could set one for March then try to maintain it until September (6 months). I will keep my list of goals visible at all times, like by my mirror or on my dresser.

Something else you can do is write a letter to yourself. Write about where you are in your life and where you hope to be when you read it 1 year from now, 5 years from now, 10 years from now, etc. There is a letter like this waiting for me to open tomorrow that I wrote to myself when I was in 6th grade; I can't wait.

It is important to document our lives for posterity, nostalgia, and our health. Never be satisfied with yourself for too long. If we are satisfied, why bother hoping or dreaming? Always reach for something more of yourself and of others be it your sleep, activity, or diet.

In health,

Lauren

PS: As my mother says, "Don't drink too much tonight."

163/365 Awesome Arugula

Friends and Fitness Enthusiasts,

My former roommate Fabrizio loves making food with arugula. It is a dark, leafy green popular in Italian cuisine. It is low in calories and provides lots of vitamin A and C. It is in the mustard family so it is a little bitter and spicy.

Enjoy arugula in a salad with baby spinach, purple cabbage, tomato, and pine nuts or walnuts. My dad puts it on top of pizza. He also sautes it with mushrooms, onions, and garlic.

Arugula is an easy, tasty addition to your meals. Enjoy!

In health,

Lauren

162/365 Yoga is Hot with Bikram

Friends and Fitness Enthusiasts,

My sister called me excitedly to report that her first Bikram yoga class was awesome.

Bikram was invented by Bikram Choudhury and is performed in a room of 104F. It consists of 26 poses that "systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function." You can only practice this kind of yoga under a Bikram Yoga Teacher at a Bikram Yoga studio. Yoga that is performed in a hot room (95-100F) but is not taught by a Bikram Yoga Teacher is simply called Hot Yoga.

Why would you want to do yoga and moreover in a hot room?
Yoga is an awesome way to stretch and strengthen your body. Being in a hot room allows your body to warm up passively. It also makes your body sweat a lot quicker. This is good because you will "sweat out the toxins." By that I mean that you will sweat, which will make you rehydrate (right?), which will make you have to use the bathroom. It is through this process that your body can eliminate those toxins. Hot yoga will also challenge your cardiovascular system as any exercise in a hot environment will do.

Hydrate, wear wicking clothing, bring a towel and a water bottle, and enjoy a Bikram or Hot Yoga class near you!

In health,

Lauren

161/365 Coconut Granola

Friends and Fitness Enthusiasts,

My yogurt's best friends for breakfast are fruit and granola. I tried making granola once before and ended up burning it. This time, I decided to be inspired by a recipe then do my own thing.

Here is my version of granola:
2T olive oil
5c oats
1T ground cinnamon
1/4c butter
1/4c honey
1/8c molasses
1/4c sugar
1c sweetened coconut flakes

1/2c diced walnuts
1/2c ground flax seed

1. Heat olive oil in large saucepan. Add oats and cinnamon. Stir to coat oats for 3-4min.
2. Pour coated oats to a baking sheet. Melt butter in saucepan. Add honey, molasses, and sugar. Heat until simmering then add the oats back in. Be sure to coat all the oats with the sweet mix.
3. Remove oats from heat. Mix in coconut flakes, walnuts, flax seed, and whatever else you like (raisins, craisins, mini chocolate chips etc.). Spread granola out on baking sheet. Granola will harden as it cools.

Hope you like it!

In health,

Lauren

160/365 Applesauce Yogurt for Breakfast

Friends and Fitness Enthusiasts,

I just made an awesome, quick, tasty breakfast! Mix 1/2 c. of vanilla flavored yogurt with 1/2 c. of unsweetened applesauce. The result is a creamy, appley treat that goes down quick but fills you up.

Applesauce only has 50 calories, no fat, 8g of sugar (unsweetened), and 2g of fiber and it counts as a serving of fruit. You already know I'm a huge fan of yogurt. Try it out! If you don't like it, I won't be hurt. I just thought that it's a nice way to start the day if you like breakfast on the go.

In health,

Lauren

159/365 Energy Armor

Friends and Fitness Enthusiasts,

My sister Kathleen gave me an Energy Armor band for Christmas. I had heard about these before and saw one on this woman who has run 70 marathons, many biathalons, and even more 5ks. She said she got it because it was supposed to help with energy and balance but wasn't sure if it was working.

Energy Armor is a silicone band that has negative ions inserted into the holograms that are on the bracelet. Negative ions have been found to "have a positive effect on good health and even aging." Energy Armor says that the bracelet won't instantly make you better at everything. Rather they claim that it will maximize the strengths you already have. They state that negative ions provide positive results such as these:
- higher level of focus
- improved flexibility and balance
- increased feeling of serenity
and more which you can read on their site. 


I haven't found many other articles about the Energy Armor bands. I can tell you though that I have been wearing it for a few days now and I feel good. Nothing bad has happened which is good, there's no negative effect from wearing it.  I haven't worked out enough times wearing it to really know if it helps with recovery time. I do think my sleep has been quite restful and I have felt calm and relaxed since I got it a couple days before Christmas.


The jury is still out on this Energy Armor. I think it is cool, I like it, and I'd like to think that it is working. Just remember of course that Energy Armor does not claim that their product will help for everyone and there isn't much research on it. Still, I am grateful for the gift and will continue to explore what these negative ions are doing for me.


In health,


Lauren

158/365 Merry Christmas

Friends and Fitness Enthusiasts,

Today we celebrate the birth of sweet baby Jesus Christ! We were all babies at one point. Treat each other and yourself like you still are. I don't mean that you should baby talk or only speak in sounds. I mean that you should take care as if everyone is a precious baby. You don't feed babies junk food. You play with babies, keep them active. You make sure babies get their sleep. You are kind and are a good example to them since babies are impressionable.

Merry Christmas!

Lauren

157/365 Christmas Cookies

Friends and Fitness Enthusiasts,

I heard the following short story on This American Life on NPR. It is called "Christmas Cookies" by comedian and writer Edith Zimmerman.

“Good morning,” I said to my students, “does anyone like,” and here I reached under my desk to produce a heaping tray of homemade treats, “Christmas cookies?”
     “Yes,” they screamed.
“How much?” I asked.
     “A lot,” they screamed.
“Do you love them?” I asked.
     “Yes,” they screamed, “we love them.”
“So, why don't you marry them?” I asked.
     “No,” they screamed.
“Why not?” I asked.
     “You can't marry cookies,” they screamed.
I looked down at my engagement ring and sort of slid my hand behind my back so the children couldn't see.
“Is that like for sure a fact or is it something you just assume?” I asked.

Christmas cookies are darn delicious, I know. There are so many kinds and usually a plateful asking you to eat them. I am a cookie monster so by all means, eat a cookie. But which one? How many? My advice to you is to break off half of the cookie, take a bite, and see if the whole thing is worth eating. These cookies were probably a gift from someone else, right? Well, the giver isn't there and won't know that you didn't finish their mediocre cookie. If the cookie is worth finishing, enjoy it while keeping in mind that each one is worth about 100 calories depending on size. How are you going to balance that out?

When it comes to junk food, you cannot feel bad about "wasting it" or throwing it away. It's junk food and junk is meant to be disposed of.

In health,

Lauren

156/365 Injury from Exhaustion

Friends and Fitness Enthusiasts,

In a new study in the Journal of Biomechancics, exercise physiologists discovered that the gait and joint timing of uninjured runners changed towards the end of a running exercise due to regular exhaustion.

Towards the end of the run, the rear foot showed more eversion; the runner turned their ankle outwardly as he pushed his foot off of the ground. To compensate, there was more internal tibial and knee rotation. As discussed in post 89 and 134, we want to keep everything pointed straight to avoid injury. Through this study, it is evident that we are more prone to injury when we are exhausted. Keep this in mind while you are running. You can tell that you are getting tired when your form starts to go.

Be mindful of your form at all times when you exercise. Our bodies work best when we are aligned properly on properly aligned machines. Exhaustion compromises form so be safe out there.

In health,

Lauren

Dierks, Tracy A., Irene S. Davis, and Joseph Hamill. "The effects of running in an exerted state on lower extremity kinematics and joint timing." Journal of Biomechanics 43.15 (2010): 2993-2998. Academic Search Complete. EBSCO. Web. 24 Dec. 2010.

155/365 Christmas List: Exercise Bands

Friends and Fitness Enthusiasts,

Exercise Bands are a great way to perform those exercises you would normally do on a cabled machine at the gym. They are lightweight and easily transportable. You can be very creative with these stretchy resistance bands and mimic sport-specific movements.

Stand on It
By standing on the middle of the band, you can do bicep curls, overhead presses, tricep extensions, lateral deltoid raises, and forward deltoid raises. These exercises are all for your upper body.

I like to work my abductors and abductors, quads and hamstrings by doing this:
1. Make a wide stance on top of the band.
2. Grab opposite handles with opposite arms so that the band makes an X.
3. Pull the handles out to the sides to create resistance. In a squatted position, slowly shuffle to the right and to the left with control. Feel the burn!
Make this more difficult by squatting down lower or easier by standing up a little taller. Keep your knees on top of your ankles and core engaged.

In health,

Lauren

154/365 Fast Food: New Look, Same Stuff

Friends and Fitness Enthusiasts,

Recently, my parents and I were driving late and needed to take a pit stop. We went into a McDonald's and I was bewildered. I kept asking myself, "Where am I? This looks different." If you are like me and have not been into a McDonald's in awhile (high five), you will be surprised at their change in design aesthetic and presentation overall.

McDonald's has taken quite a beating in the last decade from concerned consumers and foodies alike. From the film documentary Super Size Me to books like Fast Food Nation, McDonald's has had to revamp their look in order to stay competitive; they have. Walking in, you don't really feel like you're at a fast food restaurant or at least the one that you are used to. It's charming actually and welcoming.

However, you cannot let the neat exterior fool you. The food at McDonald's is still the same. Their nutrition facts were easy to find and look pretty much the same as they did years ago. Still, kudos for transparency. Remember that a Snack Wrap is at least 260 calories with grilled chicken and at least 330 when crispy. The drinks of McCafe are comparable to those of Starbucks, Saxby's, etc. Avoid any Triple Thick Shake at all cost. Also, when you look at the nutrition facts, pay attention to the calories from fat. Only 30% of your calories should come from fat. Think about it.

I don't mean to only pick on McDonald's. I have a problem with all fast food. In a technological world, we demand everything quickly. In this economy, we want things cheap. When food is fast is cheap, we don't see the forest behind the trees. How is food this cheap? Where does it come from? By not paying a lot for this now, will I pay a lot for it later? The answers are ugly and unequivocally true. Watch Food Inc. and you'll see what I mean.

In health,

Lauren

153/365 Spin Cycle

Friends and Fitness Enthusiasts,

There are many cycling classes out there. Not all however can truly be called Spinning since it is a specific program. Still, cycling classes are a wonderfully challenging way to cross train, lose weight, strengthening your cardiovascular system, and building muscle endurance.

Fast fact: Spinning is a 40-minute indoor cycling program led by a Spinning instructor on Spinner bikes manufactured by Star Trac. For more on Spinning, click here.

Cycling classes in general start with the instructor setting you up on the bike. You begin by standing next to the bike seat; adjust it so that the seat hits the top of your iliac crest, hip bone. Next, you want to sit on the seat. With your feet positioned at 9:00 and 3:00, your feet should be flat and your knees should fall right on top of your ankles. If this is not the case, you may have to adjust your seat forwards or backwards. At full extension of your leg, your knee should still be slightly bent. After this, your instructor should warm you up then take you for a heart pumping ride doing intervals and climbing hills.

If you have never participated in a cycling class, I highly recommend it. Yes, your butt will hurt for a couple days, maybe longer. As long as you stick with it, your body will get used to sitting on a bike seat; don't let the pain deter you! The benefits of cycling include muscle endurance in your legs, cardiovascular endurance, and core strengthening. When you cycle, you shouldn't be holding your torso up using your arms. Your arms should be relaxed while your abdominals and lower back keep you at about a 45 degree angle. If you use your arms to support you, you may develop a lower back injury from strain. Also, keep those tips about your gait in mind: toes, knees, and hips forward! Your body moves best when it stays in one plane, don't go diverting to the sides.

Happy Spinning!

In health,

Lauren

152/365 Christmas List: BPA-free or Metal Water Bottle

Friends and Fitness Enthusiasts,

Drinking water is important whether you're hanging around the house, running errands, or exercising. The vessel in which you hold your water is also important. Make these considerations before purchasing a new water bottle for yourself or those on your list.

BPA-free
I'm sure that you have heard this phrase before in regards with water bottles but, what does it mean? BPA stands for bisphenol-A. It is a synthetic chemical that can leach into your food and drink from your container; it has been shown to be carcinogenic. BPA is present in plastics labeled #3, #5, #6, and #7. You should be cautious of these containers but, especially scrupulous about microwaving, dishwashing, or heating these plastics to any capacity because it will enhance BPA's leaching abilities. Due to this concern, there has been an impetus to manufacture BPA-free bottles. Consumer Research recommends bottles and products by CamelBak.

Metal
Metal bottles come in two varieties: stainless steel and aluminum. Where stainless steel is heavier, it is more durable than aluminum. Aluminum requires a proprietary liner while stainless steel does not. There has been some concern with what this liner is made of; I recommend getting a stainless steel bottle instead. Klean Kanteen produces several stainless steel bottles to choose from depending on your needs.

There you have it, a break-down of the different choices of bottles on the market today. Go and be an informed consumer! Get rid of those #3, 5, 6, and 7 bottles. Sadly, one of my bottles is a #3; so long!

In health,

Lauren

http://www.consumersearch.com/water-bottles/metal-water-bottles
http://www.organicbabysteps.org/bpa-plastic-3-5-7-bisphenonl-a/

151/365 Clementines are Here

Friends and Fitness Enthusiasts,

Turn in the gummy fruit snacks for the neatest snack-size fruit there is: the Clementine tangerine!

The Clementine was created by a clergyman named Pierre Clement as a hybrid between a mandarin and an orange. It has vitamin C and limonene, a phytochemical that is known to have anti-cancer effects because of its ability to increase the number of enzymes in the liver that help detoxify carcinogens. A study showed that mammary tumor growth was reduced in animals. Fun fact: limonene can be used as a solvent for cleaning and is the active ingredient in orange cleaners.

Winter is the season for Clementines. Have fun smelling the redolent scent of orange in the air and popping the delicious, juicy segments in your mouth. For only 35 calories, Clementines make for a yummy, healthy snack.

In health,

Lauren

http://www.phytochemicals.info/phytochemicals/limonene.php

150/365 Christmas List: Heart Rate Monitor

Friends and Fitness Enthusiasts,

Heart rate monitors are a great way of tracking your fitness level and setting goals during your work out.

Your heart rate is stated as beats per minute (BPM). This is the number of times your heart pumps in one minute. Every beat sends newly oxygenated blood all over your body. We want this number to be between 60-100 BPM at rest. The best way to check this is by counting your heart rate as soon as you wake up but after you get over the shock of waking up. Your resting heart rate is indicative of how efficient and strong your heart is. If you are an active and healthy adult, your heart rate could be below 60: kudos! You are quite healthy. The more exercise you do, the lower your resting heart rate and blood pressure should drop until it plateaus. These are great indicators of whether you will develop a cardiovascular disease. If you are an inactive adult, a heart rate below 60 is called bradycardia and could cause fainting or sudden cardiac arrest.

Okay, so that was the basics. Why should you ask for a heart rate monitor? Well, your heart rate in short tells you how hard you are working when you exercise. Depending on your intensity, your body will utilize different methods for providing you energy. When you work at a high intensity (and heart rate), you burn more carbohydrates. When you work at a lower intensity (and heart rate), you burn more fat. Heart rate corresponds with intensity.

To find what intensity you should be working at, complete this equation (yay math):
220 - age = estimated Max Heart Rate
MHR (55%-65%) = Target Heart Rate to burn fat; fitness level
MHR (65%-90%) = Target Heart Rate to burn carbohydrates; performance level

Certainly, if your heart rate goes above the target for burning fat, that's okay. You'll just be burning more of a mix of fuels. To get a more accurate max heart rate to go by, you'll have to find a gym so you can perform a sub-max or max test.

A heart rate monitor can be a relatively inexpensive way to measure your fitness level and track your progress in your fitness endeavors. It is also a way to train your body to utilize carbohydrates, fat, or both.

In health,

Lauren

149/365 There's Snow Excuse to be Inactive

Friends and Fitness Enthusiasts,

Today was the first real snow back home! On a snowy day like this where it's nice and toasty inside, I know it is tempting to spend the whole day cozy on the couch. Unfortunately we simply cannot. There must be balance in our lives among sleeping, eating, and exercising (or what my grandmother refers to as sweating).

If you don't have any exercise equipment at home or don't want to traverse the roads to get to a gym, there are plenty of activities you can do in the snow just outside your door. You can shovel the driveway for your parents while they are at work, go for a run with your puppy, go for a walk to the store, throw snowballs at your cousin, build an igloo, go skiing, and more.

It just takes an hour of play to satisfy your activity recommendations for the day. So bundle up, go out there, and have fun.

In health,

Lauren

148/365 The Calming Sensation of Meditation

Friends and Fitness Enthusiasts,

After letting me beat him up with a personal training session, my cousin Jasper gave me a lesson in meditation.

I can't articulate how to meditate as well as this video or my cousin does. So, check out this video. It teaches you how to sleep consciously, to meditate!



You could watch it once a day to have a mini meditation session. You could watch it once and try to repeat it. Whatever you decide, I hope that you can make meditation a part of your day. It could be done after your workout, as soon as you wake up, in the middle of the day, or whenever you need a boost of energy.

Start out with five minutes. I believe that the more you do it, the more you'll want to do it longer. If you can't pick up this whole meditation thing, don't worry about it. Setting aside quiet time for yourself is important for us all. It helps reduce stress and increases your awareness of your body and your surroundings.

In health,

Lauren

147/365 More on Cold Weather Running

Friends and Fitness Enthusiasts,

This morning my cousin Jasper and I went running outside and boy was it frigid. The temperature is only going to drop more as we get deeper into winter. Here are more things to keep in mind when you run outside.

Temperature: It's best not to go running when it is below 0F or wind chill is below -20F. Wind chill can also play a role in the insulation of your clothing.

Your Lungs: Cold air can cause bronchitis. To prevent this while running, wear a balaclava or neck gaiter over your mouth so that you can create warm, humid air to breathe. Also be aware that if you don't take these precautions, cold air can trigger asthma attacks or chest pain.

Other Gear: Wear a hat! We all know that lots of our body heat leaves through our heads. It will also help keep you from getting a chill when you sweat. Gloves are also important for running outside. You want to keep in as much body heat as possible. If your hands are unprotected then your blood coming back from your extremities will be colder and require more energy on your part to stay warm. Also consider wearing wicking socks and then a thicker layer to absorb the sweat.

In health,

Lauren

146/365 Winter Workout at Home: Burpees

Friends and Fitness Enthusiasts,

The burpee is a classic exercise for cardio and strength. It can be done just about anywhere and can be modified as needed. You will work your core, your legs, your arms, and your heart in this dynamic exercise.

1. Begin by standing upright.
2. Jump up from a squat! To make it easier, reach up as high as you can. To make it harder, jump up and tuck your knees into your chest when you're at your highest point.
3. Land with soft knees.
4. Place your hands on the floor and jump your legs back straight into a plank position. To make it easier, step back one leg and then the other.
5. Jump back into the squatted position on the floor (phase 3). To make it easier, step one leg in and then the other.
6. Stand back upright.
Repeat for 30 seconds or go for repetitions.

In health,

Lauren

145/365 For a Slim Figure...

Friends and Fitness Enthusiasts,

Audrey Hepburn once said, "For a slim figure, share your food with the hungry."

When you sit down at your next meal, make an effort to think about the hungry in our world. What is our perception of food? Is it a social vehicle? Is it something we do for pleasure, necessity, or boredom? Not only am I asking you to consider your diet, I implore you to think about your social responsibility, to care for those in need.

We're coming ever closer to Christmas. This holiday season, when you are wafting your mother's fresh Christmas cookies or your father's secret recipe, think about the hungry out there who won't get to. Consider donating food to your local food bank or spending time in a community kitchen.

In health,

Lauren

144/365 DIY Junk Food: Mocha Muffins

Friends and Fitness Enthusiasts,

When I go to Starbucks on campus or other coffee shops, I am always tempted to get a muffin or scone. In my attempt to follow my own rule, I made chocolate chip mocha muffins.

Here is the recipe from allrecipes.com. The recipe has you bake it in a loaf pan so that you end up with bread. This can be a problem if you are trying to control yourself. The first time I made this, my friends and I sliced pieces off then suddenly it was all gone! This means two things to me: 1, this recipe is darn good, and 2, when desserts aren't already pre-sliced or pre-portioned, you are likely to eat more of it. Muffins are a good way to create servings. I feel guilty eating more than one muffin. When I slice off a sliver, I can totally justify eating another sliver, then another, and another, and so on.

So make muffins instead of bread when you can to keep yourself under control. You will also have to decrease baking time to about 12-15 min (just keep an eye on them). Also, I used regular coffee grounds instead of instant. You could also eliminate the coffee grounds if you don't like coffee.

In health,

Lauren

143/365 Progress with a Partner

Friends and Fitness Enthusiasts,

I've talked about the benefits of working out with a buddy before. You can motivate each other and keep each over in check. How about working out with a friend who is faster or stronger than you?

When I went running on Friday, I saw my friend Kevin running around the track. Now Kevin is a two time marathon runner, I am so not at his level. Still I decided to run with him and it was great. The pace was a little quicker than i was used to. This is important to note because without overload, we will never progress. In order to really gain something from exercise, you need to push yourself beyond your limits. You'll never know how much endurance you've built up, how strong you've become, or how much faster you can run until you kick it up a notch. This is also why you should keep an exercise journal to log your improvement.

So, find a partner whose fitness prowess you admire. Go for a run or do some kind of exercise together. Keep a journal while you're at it.

In health,

Lauren

In health,

Lauren

142/365 Running around Naked

Friends and Fitness Enthusiasts,

You've heard about them. You've seen them in ads and on your friends. What am I talking about? Barefoot shoes of course! They are those funny looking shoes that are like gloves for your feet. Popular brands include Vibram, MBT, Nike, Sanuk, and Terra Plana.

Prompted by my dear friend Adam, what is the big idea behind these shoes and running (naked) barefoot in general? Well, as I have discussed in previous posts, most of us were never taught how to run properly. We are supposed to run on the balls of our feet and keep our knees and toes pointed straight. Running barefoot and in these kinds of shoes encourages that proper gait because...well here, take off your socks and shoes and run heel-toe. How does that feel? Do you feel like there's a lot of force on your heel? Are you running slower than usual?

According to an article in the Journal of Sports Medicine & Physical Fitness, experienced barefoot runners using the Vibram FiveFingers experienced nearly the same kinematics, short stride length, and stride frequency as they did running barefoot. They ran faster without as much contact force as when they were under "shod" conditions. "Shod" conditions are running in the modern shoe we know today.

Training barefoot or in barefoot shoes is also associated with a less chance of injury during sports (Nigg). When you stand on a wobble board or run barefoot, there is less stability than if you were wearing a shoe. Practicing either of these will strengthen the small muscles that cross over your ankle. Though the large muscles like the gastrocnemius and tibialis anterior are important for dorsiflexion and plantarflexion, the smaller muscles like the peroneus tertius are important for ev- or inverting your feet. This is important for when you're running and lose your footing; having strong everters and inverters will make you less prone to injury because they will counteract motions that could result in strains.

In conclusion, there are many benefits to running barefoot; barefoot shoes help you achieve this. If you don't want to shell out the extra dollars to get these shoes, go back and read how to run with a proper running gait. It will take more mental effort but you can get the same results. Just a tip, if you are going to buy barefoot shoes, ease into it; your calves will be sore.

In health,

Lauren


Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79. Academic Search Complete. EBSCO. Web. 9 Dec. 2010.

Squadrone, R, and C Gallozzi. "Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners." Journal of Sports Medicine & Physical Fitness 49.1 (2009): 6-13. CINAHL Plus with Full Text. EBSCO. Web. 9 Dec. 2010.

141/365 Winter Workout at Home: Push-Up Press Pyramid

Friends and Fitness Enthusiasts,

My friend Tom told me about this exercise about a year ago. It was tough then and it was tough this morning when I lead it in my group exercise class.

The idea is to start with 10 push ups followed by 10 overhead presses without weights. Get a little rest then do 9 push up followed by 9 overhead presses. Get a little rest then do 8...I think you get the idea. This exercise is tough. You can start out easy by starting at 6 or 8. You can make it harder by getting up to 10. After that you can use weights with your overhead presses. The modifications are pretty endless. Instead of overhead presses, you could do lateral raises or frontal raises. You will feel your shoulders, core, back, and chest burning by the end, maybe even halfway through! I say that from sets 10 to 6 your body is at work. From 5 to the end, it's all in your head.

This pyramid can be done anywhere. It burns and you'll sweat. By the end, you'll be happy to have inserted it into your winter workout at home.

In health,

Lauren

140/365 Johnny Flaxseed

Friends and Fitness Enthusiasts,

Flaxseeds are a simple way to add omega-3 fatty acids and fiber into your diet. Why do we love omega-3 fatty acids? They are associated with bone health, decreased inflammation, protection against heart disease, cancer, and diabetes, preventing high blood pressure, and lowering cholesterol.

Flaxseeds come in several varieties. Whole seeds are great and have a long shelf-life. Ground flaxseed is more easily digested and doesn't last as long. Check the packaging to see how they should be stored.

You can add flaxseeds to muffins, yogurt, cereal, protein shakes, fruit shakes, etc. It only takes 1 tbsp to add a little healthiness to your meals. They are found in the organic aisle of your grocery store. A little package can go a long way.

In health,

Lauren

139/365 Winter Workout at Home: Sprint Strides

Friends and Fitness Enthusiasts,

The temperature is dropping and so is my motivation to leave my apartment. Cold weather and rain are the major deterrents for going to the gym. I will provide you with some exercises that you can do at home over the coming days.

A staircase can be used in multiple ways to help you stay in shape. You can also do push ups and dips to work your chest and triceps. You can of course run up and down the stairs, take them two at a time, or climb them laterally. Here's another cardio move you can do: sprint strides!

1. Begin at the bottom of the stairs. Place one foot on the step (the higher you go, the more challenging).

2. While staying quick on your toes, alternate touching that step with the opposite foot.

Keep your arms active throughout. Don't let them just hang at your sides. Get into it and get quick. You can add this into your winter workout at home as a heart pumping interval in between those push ups and dips. This exercise works your quadriceps, feel your hip flexors burning!

In health,

Lauren

138/365 I'm on a (Yoga) Boat!

Friends and Fitness Enthusiasts,

After attending my friend Elizabeth's yoga class (check out her blog!), I thought it was important to put in another plug for yoga. Yoga is absolutely wonderful for your body, mind, and spirit. It helps you realign yourself, allows you to be quiet and just be. Specifically though I want to share the boat pose that we did in our practice since I am now suffering from sore abdominals.

1. Begin sitting on your mat or the floor. Place your hands behind you on the floor. Bend your elbows for support as you lift your knees up. Keep your back straight.
2. Pick your feet up off the floor and extend your arms straight out, reaching forward. Make your shins parallel to the floor.
3. You can either hold the boat pose here (left) or give yourself a greater challenge (right).
4. Extend your legs while extending your back and lowering yourself to the floor. Don't actually touch the floor with your back or legs.
5. Hover for a moment then snap back into Step 3. Repeat 8-10 times.

In health,

Lauren

I couldn't make the reference without putting in the video. Enjoy!

137/365 Junk Food Exception: Fine Chocolate

Friends and Fitness Enthusiasts,

We've discussed junk food before. Only eat it if you made it. It's a tough rule to follow but, I must make an exception: chocolate!

I am talking about fine chocolate bars like those from Dolfin, Chuao Chocolatier, or Scharffen Berger. These are definitely exceptions. They are delicious and made of simple ingredients. You can also find chocolates that are fair trade and/or organic.

I am NOT talking about your standard Halloween fare like Kit Kats, Milky Ways, Butterfinger, etc. These mass produced, highly processed, and mystery ingredient laden candies are really not worth your time. Do you ever notice that after you have one, your craving for chocolate or something sweet isn't satiated? The chocolate isn't of good quality and the treat is over sweet. Here is a pretty good summary of how many calories are in the fun-size/mini bars.

Instead of those grocery store candies, try a finer bar of chocolate, something pure though I encourage you to try ones with nuts, fruits, and other flavors mixed in because they are quite good. Also, remember that dark chocolate is better than milk chocolate because of the antioxidants and cocoa phenols (these are believed to lower blood pressure).

You may have to expand your food run in order to get these specialty chocolates from say Trader Joe's, Whole Foods, Wegman's, etc. but it will be well worth it. As far as calories go, they are comparable to the fun-size/mini bars; they are also way more satisfying.

In health,

Lauren

136/365 Podcast for Your Thoughts

Friends and Fitness Enthusiasts,

On my run this morning, I decided to do something a little different. Instead of listening to music on my iPod, I listened to a Podcast. Thank you Elizabeth for turning me on to it.

There are hundreds of different Podcasts to choose from like Catholic Answers (my pick for the day), NPR's Fresh Air and Science Friday, The Diane Rehm Show, Car Talk, etc. It's a great way to learn something or have a laugh while you exercise. It's also a good way to keep track of time since the programs are generally an hour long depending on what it is.

You can even "poddercise"! There are yoga video podcasts, audio pilates podcasts, treadmill podcasts, and the list goes on. It's a way for you to break the monotony of your workout or just try something new.

I encourage you to explore the world of podcasts and see what is out there for you. You might find yourself listening to a new work out mix and learning something new along the way.

In health,

Lauren

PS: Podcasts are free! What a joy!

135/365 Thou Shall Not Obsess over Thine Weight

Friends and Fitness Enthusiasts,

In order to be successful in anything, you must have a goal. Without a purpose, there is no meaning in anything we do. When it comes to fitness we always encourage people to make goals. There are short-term attainable goals and long-term goals that we hope to achieve by accomplishing the short-term ones.

I believe that a certain weight, a number on the scale, is not a great goal. We know that weight fluctuates throughout the day due to energy levels, hydration, consumption, exercise, etc.We also know that weight can sometimes determine whether you are at risk for cardiovascular disease or a metabolic disease like diabetes. There are also plenty of other indications that can tell you that you are at risk for these like high blood pressure, high total cholesterol, whether you smoke, your family history, and your blood sugar.

By doing all the things that I suggest, working out regularly, eating well, and sleeping well, you will feel great inside your body. Sometimes the scale doesn't reflect that which can be discouraging. Instead, go based on how your clothes feel. Are they tighter or looser? Can you wear something now that you couldn't wear before? How does it make you feel when you wear your clothes? How do you feel naked? I believe that these qualitative measures are much more encouraging and valuable to you.

Do not obsess over your weight. If you're overweight, you know you're overweight. If you're skinny, you know you're skinny. If you're strong, you know you're strong. If you feel good about yourself, then you feel good about your yourself. You don't need a number on the scale to tell you any of those things or motivate yourself to exercise and take a healthy hold of your life.

In health,

Lauren

134/365 Know How to Point Your Toes

Friends and Fitness Enthusiasts,

I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.

Note the angle of the left leg...you don't want to look like this!

The reason for this is to make sure that your knees are pointing forward, not in or out. Landing at an angle puts unnecessary strain on your knees but ultimately makes your hips and ankles suffer too. If you run like this, expect to feel pain. It may not be today or tomorrow but, I am feeling it now and it's not fun. For plyometrics, you should also keep your toes pointing forward. Whenever you land, you want to land with your toes forward.

When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.

So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.

In health,

Lauren

133/365 Laughter Revisted

Friends and Fitness Enthusiasts,

After playing a wildly hilarious game of Mad Gab, I decided that we should take another look at laughter and its affects on our cardiovascular system.

Laughter has been likened to "inner jogging" by professor Lee Berk of Loma Linda University in California. Your heart rate gets elevated, your breathing increases, and the stress hormone cortisol is inhibited. A year long study was done on patients who suffered heart attacks. Both groups were prescribed medical care; one group was also prescribed to watch 30 minutes of comedy. By the end of the study, "the laughing group had lower blood pressure, lower stress-hormone levels, fewer episodes of arrhythmia and, most important, fewer repeat heart attacks. (Kluger)"

Laughter shouldn't replace exercise but it's definitely a positive activity that you should strive to do every day. I recommend games like Taboo, Catch Phrase, and Mad Gab. Watching Who's Line is it Anway? is also great.

In health,

Lauren

Kluger, J., Miranda, C., & Song, S. (2005). The Funny Thing About LAUGHTER. Time International (Canada Edition), 165(3), 56-59. Retrieved from Business Source Complete database.

132/365 Rock Climbing

Friends and Fitness Enthusiasts,

Rock climbing is a total body activity that you can use to strengthen your body, improve endurance, and adopt as a new hobby. This post is dedicated to my friend Anthony who rock climbs for recreation.

Rock climbing obviously puts your upper body to work so that you can scale the wall. These muscles would be your latissimus dorsi, teres major, pecs, and rhomboids just to name a few. Your core is essential for keeping your body upright as you balance yourself on the wall's face. Your lower body also plays a crucial role for pushing yourself higher and higher. Not only does rock climbing exercise your body, it exercises your mind. Getting to the top is the goal; using the different grips and ledges are your tools to getting there.

Many universities have added climbing walls to their fitness facilities. Take advantage of them while you can. If you are out of school, there are rock climbing gyms and walls all over the world; this site can help you find one near you.

In health,

Lauren

131/365 Another Way to Row

Friends and Fitness Enthusiasts,

Rowing exercises are a great way to strengthen your back. By using cables instead of fixed machines, you can manipulate gravity so that the exercise works you differently. This is a squatting row

1. Align cable column so that the cable is a little below your pelvis. Grab the handlebar attached to a cable with both hands. Take steps backward away from the column to increases resistance.
2.  Squat down so that cable is now between your xiphoid process and belly button. Make sure your lower back is arched so you don't strain yourself.
3. Start contraction with arms fully extended. Imagine that there's a ball on your spine. Squeeze the ball by flexing your elbows and retracting your shoulder blades. Slowly return arms to start position. Keep squatting the entire time.

This exercise works your trapezius, rhomboids, biceps, brachioradialis, brachialis, posterior deltoid, quadriceps and hamstrings. Squatting makes this exercise more challenging and forces you to engage more muscles as opposed to a seated row.

In health,

Lauren

130/365 Thou Shall Eat Thine Own Sweets

Friends and Fitness Enthusiasts,

As winter's chill begins to set in, Christmas and other holiday parties will be getting underway. I think we can all agree that we don't need to try every dessert put out on the table. A rule I try to follow is to only eat sweets that I make myself. This is pretty restricting as I am often too busy to bake. I sometimes extend this to sweets that my friends make or those that are made by people I know, not a bakery, grocery store, food chain.

The major reason for this commandment is because I know that we are often too busy, too lazy, or simply don't know how to bake our own sweet treats. If we can't do it, then we can't eat it.

The second reason is the ingredients used. I know everything that I am putting into my dessert. I have the power to decide the recipe I choose. Will it use shortening? Will it use lard? How much sugar is in it? Can I adjust it? I also know that most of my friends don't have access to high fructose corn syrup, soy lecithin, or any other additives. I can be certain that the only ingredient put into my treat that can't be found in the grocery store is love; it makes the food taste extra good.

So, at your next engagement, do your best to only eat the sweets that you contribute. Your only possible exception would be goods handmade by someone you know personally.

In health,

Lauren

129/365 Gearing Up for Finals

Friends and Fitness Enthusiasts,

Finals week is coming up for us college kids. We have to prepare for our exams, remember to eat, keep our cool, and try to get some sleep. It's stressful and exhilarating and we have to be on top of our game if we're going to do well. Here are a few tips:

Study early so that you won't have to cram. We all know that our teachers are right, study a little bit at a time every day and you'll be just fine. If you do that then you won't have to stay up late and totally blow your sleep schedule. To keep your brain running, you have to remember to eat. Snacking on healthy foods throughout the day will probably be your best bet. You need to keep the tank full with foods that won't make you sluggish. Things like baby carrots, a PBJ, bananas, blueberries, spinach salad, almonds, eggs, toast, tuna, hummus, etc. Stick to fruits, vegetables, foods that aren't too heavy. After all, your stomach needs energy and blood to digest everything; we want all the energy to go to our brains!

Something that I do to prepare for exams is to sleep early, wake up early, work out (get the blood and energy flowing), have a healthy light breakfast, then take the exam (afterwards, I celebrate with more food to refuel and probably something with chocolate). Having a nice slow morning eases me into the testing mode. If I were to wake up with just enough time to eat breakfast and go, I would feel anxious from hustling over there and would still be digesting, if not chewing, my food.

Finals are important and we must do well on all of them. Get yourself mentally and physically prepared by eating well throughout the day, sleeping early, and getting enough exercise to unwind and keep the blood flowing.

Good luck!

In health,

Lauren

128/365 Thanksgiving

Friends and Fitness Enthusiasts,

Let's be real here. It was Thanksgiving. I ate all the delicious food before me. I tried to have some self-control but when my mom's stuffing calls, I have to answer. Hopefully all of my tips have helped you enjoy your Thanksgiving without much guilt or repercussions.

I hope you all had a wonderfully delectable Thanksgiving!

In health,

Lauren

127/365 Thankful for Family

Friends and Fitness Enthusiasts,

This Thanksgiving break, we will be reunited with our family. Our parents don't necessarily get to learn about or even have time for the exercise we do at school. Perhaps this break you can work out with your parents. Teach them some moves you've learned from friends or this blog or in a magazine. Encourage your brothers and sisters to play football, go for a walk, or even go to the gym together. Any physical activity you do is more fun with a group, who better than your family? The family that sweats together, stays together!

Here's to family!

In health,

Lauren

126/365 Thankful for Exploration

Friends and Fitness Enthusiasts,

If you didn't catch on already, I love running outside in the fall. What I especially enjoy is running for fun with all the time in the world. It allows me to just go, forget about distance or time, just run until you're tired of running. That's the best feeling. This morning, I was blessed with one such morning of sunshine and free time.

So today, I started on my usual route then hit a trail. I lost my way for a little then got back to familiar ground. I had so much fun running around, observing the quiet nature, hearing the pounding of my feet, and making my own way. I turned back when I got tired and knew that I only had enough energy to run back home. It's important to listen to your body when going on a run such as this. You have to consider how much fuel you have left in the tank after sleeping and how far you have to go. Also, I recommend telling someone, like your mother, when you plan on coming back that way, if you do get lost, someone knows where to find you and how long you've been gone.

This Thanksgiving break, if you have time, go walking or running and explore the world around you. It's also a way for you to get your body ready for Thanksgiving. I'm not saying that it's okay to run a lot and then eat but, it keeps you in the mindset that you need balance between the two.

In health,

Lauren

125/365 Thankful for Medicine Balls

Friends and Fitness Enthusiasts,

3 days until Thanksgiving, ya'll! One of the most fun pieces of fitness equipment is the medicine ball. These are rubber balls with sand inside. You can throw them, bounce them, and toss them to mimic the more dynamic activities of your life. Though you can do many things that I will articulate as the days go on, here's one:

1. Start by holding a medicine ball in both hands. Squat down so that your butt and chest are out and your knees are sitting right on top of your ankles.
2. Get some force going by standing up a little, extending your knees, hips, and back. Lift the arms up and flex so that elbows are bent.
3. Throw down the medicine ball with all your might by flexing your trunk and extending your arms. Make sure to catch it and not let it hit you in the face.
4. Repeat. The power comes from your legs on the up phase and your arms and back to throw the ball.

In case you were wondering, this exercise works your quads, hamstrings, erector spinae, anterior deltoids, pec major, lattissimus dorsi, teres major, triceps, and brachioradialis. Wow!

In health,

Lauren

124/365 Thankful for Leptin

Friends and Fitness Enthusiasts,

Now more than ever must we exert control over our eating impulses. Thanksgiving is in 4 days! Now I love Thanksgiving just as much as anyone else. I won't lie to you, I get my food on. From now until Thursday, I'll give you hints for not totally blowing your healthy lifestyle to bits. I refuse to give you healthy recipe alternatives because let's face it, that would not do justice to the delicious foodie holiday of Thanksgiving.

The important thing to remember is to do your best to listen to your body. I know that stuffing is my weakness. I love it. And sweet potato anything. And pumpkin pie. And green bean casserole. Okay, clearly I love it all. Take a little bit of everything and eat slowly; allow the hormone leptin to tell you that you've had enough. Nobody is going to take the food off of your plate. All this Thanksgiving isn't going to disappear that day. So listen to your body and stop when you're satisfied not when you're stuffed like a turkey. I know the challenge of stopping since the food is so tasty but we must. It's just not right and we shouldn't abuse the gift of food.

In health,

Lauren

123/365 Hop on Board the Cross-Train

Friends and Fitness Enthusiasts,

Cross-training is important for any athlete.

If you're a runner and you think, well all I ever do is run, you still should cross train to give those running muscles a rest and work something else. Same goes for you cyclists and swimmers. Your joints can only take so much of the same stress every day or every other day.

You'll also notice that your heart and breathing work differently when you do different exercises. With running and swimming, you can breathe whenever you feel like it. When you swim, you have to train yourself to take breaths or else you'll. Your heart and all those muscles that help you breathe need exercise too. It's important to work out at different intensities and environments for progressive improvement.

Cross-training prevents boredom. I have many friends who hate running or are tired of it. Fine, don't run today. Hop on a cardio machine, an erg, a stair climber, a Versa climber, etc., or hop in the pool. Go to Zumba or a martial arts class instead then go running the next time. Also, you'll never know when you'll actually have to run, swim, or bike away from something threatening you. It would be advisable to be able to do all three well if necessary.

In health,

Lauren

122/365 A Better PBJ

Friends and Fitness Enthusiasts,

I, like my fellow Americans, love a peanut butter and jelly sandwich. It's smooth, it's sweet, it's crunchy, it's soft, it's delicious. It's actually pretty good for you; you can make it even better.

The best PBJ I made was not your traditional recipe. I started out with some toasted whole wheat bread from Trader Joe's. Remember to look for bread with at least 3g of fiber and no HFC. Next, I slathered on some almond butter. If you've never had it, you definitely should try it. It has the same consistency as peanut butter but is made of almonds. This is a better choice for you healthwise because it has omega-3 fatty acids, less sugar, more fiber, and the same amount of protein as peanut butter. Lastly, I spread some strawberry-raspberry preserves made by some monks in the Catoctin Mountains that my parents got. Really, any fruit spread will do. I would like to dissuade you from getting jelly since there are more wholesome alternatives. Preserves have fruit pieces in it. I wouldn't say it's so much healthier but, I do feel like it's better for you.

So there you have it, the best PBJ I've ever made was actually an ABP. So yum!

In health,

Lauren

121/365 Anti Antiperspirants

Friends and Fitness Enthusiasts,

During a discussion about Alzheimer's, my friend Elizabeth brought up antiperspirant. It has been speculated that the aluminum compounds in antiperspirants which render them effective are responsible for causing Alzheimer's. Researchers have found that there is a greater prevalence of aluminum in the cells of people with Alzheimer's; we cannot be certain that aluminum is the causal factor for the accumulation. Still, it is a good idea to stay away from aluminum in large doses and antiperspirants in general.

Our bodies were meant to sweat. We have sweat glands so that we can release water and cool our bodies down when we exercise or are sick. Antiperspirants stop this from happening by causing our cells to suck up lots of water and swell to the point where they cannot absorb any more water. This swelling of the cells cause our sweat gland pores to close. Not only are you absorbing toxins from the antiperspirant, you are also not allowing your body to release toxins from inside or to cool itself.

Deodorants are different from antiperspirants in that they do not keep you from sweating. You have to look at the label though to make sure there isn't anything questionable in your deodorant. Elizabeth and I are both fans of Tom's Natural Deodorant. I sweat as God intended me to. If you sweat excessively but don't want it to show, you should consider purchasing underarm pads that can absorb your sweat; I found one here.

Sweat is natural. It cools you off, it releases toxins. It's a trophy at the end of an intense work out. Don't stop it using possibly harmful antiperspirants. Let it go or have it absorbed with underarm pads.

In health,

Lauren

120/365 Wii Love to Dance

Friends and Fitness Enthusiasts,

Over the summer, my supervisor Jennifer brought in her Wii to celebrate National Dance Day. She, a co-worker Jessica, and I had a blast dancing to "Heart of Glass" and "Can't Touch This" on the game Just Dance. I also thoroughly embarrassed my boyfriend Kelby and our friend Shaun when I played it loudly and enthusiastically at Best Buy. It was after these two occasions that I decided that the Wii could be a legitimate way to exercise.

Kelby and I often have discussions about the Wii and other motion control game systems. Though the traditional gamer is typically dissatisfied with these, the general population enjoys them quite a bit. Frankly, I am one of them. I especially like the novelty of swinging that silly wand to a beat, dancing with it to classic songs. If you really get into the music and the dance moves on Just Dance, you can break a sweat and get your heart pumping. The only downside with doing the Wii Fit, Just Dance, or any other motion sensor game is that it gives you the opportunity to cheat. The game won't necessarily know when you are sitting and simply moving your arm.

In order for the Wii and its counterparts to be an effective exercise tool, you actually need to do the work. Get up, get into it, and shake your groove thing.

In health,

Lauren

119/365 Have you Tried it Dried?

Friends and Fitness Enthusiasts,

The daily recommendation for fresh fruit is 5 servings or 2 cups. Dried fruit is a pretty good choice if you can't get fresh fruit.

There are many reasons to consider dried fruit. It's portable, you can't bruise it, and it has a longer shelf life. It's also tasty and has most of the vitamins you would find in fresh fruit. The downside to drying fruit is how they are sweetened and preserved. Dried fruit often has added sugar and/or sulfites. Sulfites are added "to prevent dried fruit from spoilage and preserve that just picked vibrant color. (Supermarket Guru)" Sulfites can be dangerous if you have a sulfite allergy or are low in sulfite oxidase, an enzyme that converts sulfites to sulfates. Other than that, sulfites aren't dangerous though more research is being conducted to prove just that.

Personally, I think we should all avoid preservatives and additives. Newman's Own is a great organic brand. They feature a line of preservative-free dried fruit. Though fresh fruit is best, dried fruit is a viable second option.

In health,

Lauren

http://www.supermarketguru.com/index.cfm/go/sg.viewArticle/articleId/1156

118/365 Go Greek! No Whey!

Friends and Fitness Enthusiasts,

Yogurt is one of the main players in my daily breakfast. It is an "excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. (WebMD)" If you have a couple extra dollars to spare or want to try something new, try Greek yogurt.

The first thing you'll notice is the consistency; it is a lot thicker than regular yogurt. This is because the whey, or that watery stuff on top of your regular yogurt gets skimmed off and strained away. Despite the ultra-thick, creamy texture, the non-fat Greek yogurt variety has less calories and more protein than its counterpart. You can get them with natural fruit and flavor or plain. I still recommend eating your yogurt with fresh fruit and granola. By the way, you can also use Greek yogurt as an ingredient for salad dressings and dips. I have yet to try it but, I can definitely see the healthy potential.

Just a tip, I have often seen Chobani Greek Yogurt on sale at the grocery store. It's delicious.

In health,

Lauren

http://www.webmd.com/diet/features/best-foods-you-are-not-eating?page=2

117/365 Grand Pomegranate

Friends and Fitness Enthusiasts,

This morning, Sarah Brown and I shared a delicious pomegranate. Until today I had not had the pleasure of picking out the bright, juicy, tasty kernels; I had only seen them already removed and placed in a bowl. Needless to say I had much fun. While we were picking away, I wondered what awesome benefits the pomegranate must have.

According to several sources, pomegranates are loaded with antioxidants; apparently more than green tea and cranberry juice (WebMD). These are known to stop those free radical toxins from destroying our cells or making them cancerous. This has been especially proven for men who have already begun treatment for prostate cancer; pomegranate juice suppressed the growth of cancerous cells. Pomegranate juice has also been known to decrease the likelihood for LDLs to form plaque in your arteries.

So crack open a pomegranate and have fun. Not only do you get to dig for these plump rubies, you get to eat them too.

In health,

Lauren

http://www.webmd.com/food-recipes/features/pomegranate-power

116/365 The Temple Technique

Friends and Fitness Enthusiasts,

You've heard it before now hear it again: "Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own?[...] glorify God in your body. (1 Cor 6:19-20)"

Whether you are religious like not, you can recognize this truthful phrase. Your body is a temple where your spirit, soul, intellect, and mind reside. Without your body, you have no vehicle through which you can express yourself. You have got to respect your body for it is the only one you have.

Here are ways that I believe you ought to respect your body, a temple:
1. Eat foods that will make you wealthy in nutritional value. Do not be greedy and consume in excess.

2. Drink alcohol with the intention of enjoying its effects in good company. Do not drink to get drunk.

3. Sleep; give your body rest so you begin the next day refreshed.

4. Utilize all the muscles in your body. A temple must be fortified to withstand the most destructive winds, storms, etc. that attempt to ravage it. Strengthen your body with frequent exercise.

5. Enjoy everything in moderation.

6. Laugh every day. Life is much too short not to have fun with it.

This list could go on but, I'll stop myself here. Just wait for when The Temple Technique © is a legitimate program made by yours truly.

All the posts I have written before and beyond have this temple idea in mind. Your body deserves respect in everything you do. You are a person of dignity are you not? Treat your body with the same respect and care that you give to yourself. Likewise, treat your soul with the same attention you give your body.

In health,

Lauren

115/365 For Your Chest and Abdominals

Friends and Fitness Enthusiasts,

Your pectoralis major has several important actions. It helps you do practical things like sliding a door shut, pushing down the door to that machine that dries your swimsuit, and pushing yourself away from your desk when you're sitting in a rolling chair. Hence, we shouldn't forget it in our work out routines.

There are more ways to strengthen it than push ups and the bench press. You can do pec flys. This is one of my newest ways to do that while also working your abdominals.

1. Lie down on a mat or the floor.
2. Lift your legs up straight. While pressing your lower back into the floor making sure there is no space between you and floor, lower your legs down to the point where you're about to lose control.
3. Hold your weights to the side of you making a T.
4. Breathe in. Think about your chest muscles. Breathe out while squeezing your arms in above and in front of you. If you were to drop them they'd land on your face.
5. With control, bring your arms back to the T shape without touching the ground. Repeat 12 times for 2 sets.

In health,

Lauren

114/365 Thou Shall Not Over-train

Friends and Fitness Enthusiasts,

Did you wake up this morning with an elevated heart rate? Have you noticed a decrease in appetite? Have you unintentionally lost some weight and muscle mass? If you have answered yes to any of these symptoms, you may have over-trained your body.

Perhaps you just started working out and are really gung ho about it. Perhaps you are trying super hard to lose weight that you are working out twice a day every day. Perhaps you pushed yourself beyond your limit. Whatever the case may be, you might have over-trained yourself. Exercise is stress on the body. In correct doses, exercise stress can be a great thing. Your metabolism gets kicked up so you're utilizing energy. Your heart gets stronger from demanding more out of it than usual. You breathe deeper to get more oxygen to your brain and blood. All these are great in moderation. Exercise is only as great as the amount of rest that you get. We are not all designed like Dean Kamazes. We can't all run 50 marathons in 50 states for 50 days straight. It's just not going to happen. The majority of us need to rest and recover from the happy stress that is exercise.

If you do find yourself with the aforementioned symptoms, take it easy the next couple days. Get a lot of sleep, a lot of water, and a lot of good food to replenish your energy stores. Ease yourself back into it then bring it on.

In health,

Lauren

113/365 Stretch while you Watch

Friends and Fitness Enthusiasts,

After a long hard day, sometimes it's nice to plop down in front of the television and enjoy your favorite programs or whatever is on. What I find to be even nicer is stretching while watching TV.

Ideally, we are supposed to stretch every muscle group 4 times for 15-30 seconds. One of my teachers calculated this out; you would have to stretch for 150 minutes. That seems like an incredibly long time. However, if you like watching movies or maybe Glee and something afterwards, 2.5 hours can go by really quickly. Why not be kind to your body and stretch while you watch instead of just sitting there?

Everyone can benefit from stretching. By stretching, you increase your range of motion so that you can move farther without injury. I have found flexibility to be important in the daily activities of my life as well as a way to reduce cramping in muscles. Different amounts of flexibility are needed depending on the sport you're playing. A caveat: if you are going for strength, stretching can actually attenuate muscular performance. This means you probably shouldn't stretch right before you do any power lifting.

There are a couple ways to stretch: passive, static, PNF, and ballistic. Passive is done when you have a partner or object to stretch your muscle for you. Static is when you hold your body in a stretched position and slowly increase the intensity every 6 seconds. PNF is where you contract the muscle you're stretching then stretch it as you release the contraction. Ballistic is when you stretch with a bouncing movement. Do not do this; you're more likely to injure yourself doing ballistic stretches.

Next time you turn on the tube, get on the floor, and stretch your body out. You will feel better than if you simply sit on the couch.

In health,

Lauren

112/365 Bagelwich with Olive Oil Mayo

Friends and Fitness Enthusiasts,

This has been my latest <200 calorie creation. It's tasty, simple, and satisfying.

I start it off with a mini bagel from Thomas' for 120 calories. Cinnamon & raisin is my personal favorite. I like that with Thomas', you can't really go wrong since most all have at least 3g of fiber. Though Arnold Bread and a couple other brands have come out with "bagel-thin" varieties, this one satisfies the need for a standard, thick bagel.

Next I add a layer of Olive Oil Mayo. I have never had an opposition to mayonnaise but this one is rather delicious. It has less calories and calories from fat than regular mayo. For 1 tbsp, you get 45 calories, more than enough mayo for this mini bagelwich.

After that goes a thick slice of tomato; perfection. Lastly, two slices of lower sodium turkey breast make the top layer. I like getting it from the deli mostly because I like chatting with the person behind the counter. For more on deli meat and how to shop for it, look here.

Mini bagels are great in general because they satisfy that bread craving with only half the calories (and size of course).

In health,

Lauren

111/365 Go Big then Go Small

Friends and Fitness Enthusiasts,

As promised, here is another tip for weight lifting. Start with your big muscles first then work your way to the smaller ones.

Exercise scientists have concluded that strength, power, hypertrophy, and muscle endurance improve best by following this rule. For example, if you are going to work your pushing muscles, begin with some Lat Pull-downs to work your latissimus dorsi. You could follow that with rows using a barbell, dumbbells, or a cable to work your trapezius. You'll notice that while you do this, you will feel your biceps swell with blood and power as you will have naturally used them to perform the previous two exercises. The biceps are secondary muscles that are used during big muscle group exercises. This means that they are secondary when you perform activities of daily living like picking up dirty cloths from the floor or washing the dishes.

Start exercising the big muscles then continue to the smaller ones.

In health,

Lauren

110/365 Total Body or Split Routine

Friends and Fitness Enthusiasts,

There are a couple basic rules for strength and conditioning. Throughout the week I will post the other rules. Your first task is decide how many days/week you can go to the gym to lift weights.

The average person only needs to lift 2-4 days/week. If you are an athlete, you'll probably be working out 4-6 days/week. If you can do 2 or 3, you should probably approach weight lifting with your total body in mind. These exercise days could fall on a Monday and Thursday, a Tuesday and Friday, or MWF. When you do your total body, work your upper body, then lower body, upper, lower, etc. For example:
Total Body
- Lat Pull Downs
- Lunges
- Bench Press
- Leg Press, and so on

If you can do 3-4 days/week, you should do a split routine where you break up your muscle groups into agonists and antagonists. For example, an agonist muscle could be your biceps; your triceps would thus be your antagonists. As I've said, it's necessary to keep the strength of these muscles equal so that you are balanced. A work out like this could be:

 Split Routine Day 1 and 3
-  Lat Pull Downs
- Lunges
- Bicep Curls
- Leg Extensions

Split Routine Day 2 and 4
- Bench Press
- Squats
- Tricep Extension
- Leg Press

In this example, your muscles for pulling are in days 1/3 and your pushing muscles are in days 2/4. If you were to do a 3 days/week routine you could do pull muscles on day 1, push muscles on day 2, and legs on day 3. Don't forget about your shoulders and core!

In health,

Lauren

109/365 Addressing a Myth about Protein

Friends and Fitness Enthusiasts,

You know that I am a firm believer in protein. I just want to clear up a myth about protein:

I'm a girl. Protein is going to make me huge. Protein is not going to make you huge whether you are a guy or a girl. Protein is protein; it's the same as it is in a can of beans, meat, or just plain. Working hard will make you a little bigger; your muscles will naturally hypertrophy but only to an extent. Women don't have enough testosterone to get huge. It's never going to happen unless you're on steroids. Steroids will make you scary huge and you better not be going anywhere near that.

Guys, you will certainly get bigger than your female counterparts with hard work. Protein will help you recover quicker so you can get back out there and rock it some more.

In health,

Lauren

108/365 Pilates

Friends and Fitness Enthusiasts,

Pilates is a method of exercising whose aim is to strengthen your "powerhouse" and improve your posture by lengthening out your spine.

Your powerhouse, as termed by the founder Joseph H. Pilates, is the region between your scapula and your pubis bones. This is commonly known as your core or trunk today. He believed that the power of this region will determine your power in your extremeties. I think he has a point. Think about UFC fighters or anyone else who uses their upper body, they have a supremely strong core.

Exercises in Pilates focus on the abdominals, lower back, hip extensors, and hip flexors. These muscles support the spine and the pelvic girdle. Your spine naturally wants to curve. However, if the muscles that flex and extend your spine are unbalanced then you are more prone to injury in the future. Your pelvic girdle also needs to have balanced muscles otherwise you will have an anterior or pelvic tilt. This tilt, as opposed to a neutral pelvis, will cause your spine to compensate to maintain a happy base for your skull.

So, give Pilates a try and be forewarned that your core and hip muscles will be sore the next day. However you will also benefit from increased flexibility in your legs. Pilates also focuses a lot on breathing which is always nice and something we all can use more of.

In health,

Lauren

107/365 Prevent Illness with Exercise

Friends and Fitness Enthusiasts,

It seems that there's a cold going around. This is often the case with the change of seasons. Exercise can play a role in preventing sickness, contracting sickness, and getting over sickness.

If you were to graph level of exercise intensity against risk of upper respiratory tract infection (URTI), you would get a j-curve. People who are sedentary have a moderate risk for infection, moderate intensity exercisers are the least likely, and vigorous exercisers have the greatest risk. The reason could be from the stress of exercise. When sedentary individuals begin exercising, the stress that occurs naturally from exercise decreases immunity. Vigorous exercises experience the same thing in that their bodies are constantly stressed which makes them more susceptible.

Another explanation was discovered by looking at saliva. Several studies deduced that secretory antibodies (Sal-IgA) in our saliva help "provide defense against infections through immune exclusion at mucosal surfaces, intra-epithelial viral naturalization and immune elimination across mucosal surfaces. (Gleeson, Maree, Robin Callister, and David B. Pyne)" Sal-Iga are secreted more by individuals who exercise chronically at a moderate level while vigorous exercise results in a decrease.

It is important though to note that you should exercise very lightly or not at all when you are actually sick. You are more likely to relapse and/or get someone else sick. When you are coming out of your cold you should also take it easy. Like we discussed, exercise is a stress on your body, one that you may not be able to handle if you're not back to 100%.

So eat your vegetables, wash your hands, and keep exercising to prevent yourself from illness.

In health,

Lauren

Gleeson, Maree, Robin Callister, and David B. Pyne. "Exercise effects on mucosal immunity and risk of upper respiratory illness." International SportMed Journal 4.3 (2003): 1-14. Academic Search Complete. EBSCO. Web. 4 Nov. 2010.

 Nieman, D C. "Exercise, infection, and immunity." International Journal Of Sports Medicine 15 Suppl 3.(1994): S131-S141. MEDLINE. EBSCO. Web. 4 Nov. 2010.

Weidner, TG, and TL Sevier. "Sport, exercise, and the common cold." Journal of Athletic Training 31.2 (1996): 154-159. CINAHL Plus with Full Text. EBSCO. Web. 4 Nov. 2010.

106/365 Can't Spell Time without ME

Friends and Fitness Enthusiasts,

What I am trying to emphasize in my title is the importance of taking time for yourself. Often we get caught up in other people, homework, or politics that we forget about quieting ourselves and finding peace there.

Part of living a healthy lifestyle is having down time. My parents always made sure my sister and I had time just to ourselves, a time without being in the car to go to practice or piano lessons, a time without our friends, so that we could just be with ourselves. This isn't always easy to do since the world is unpredictable. However, we can still try. We can get into bed an hour or half hour earlier than usual and simply lie there; collect our thoughts, discover dreams and ambitions, listen to our breath. We can go for a walk by ourselves without our MP3 player and take in the world. We can turn off our technological devices and be with our thoughts. We can sit down and really enjoy a meal. We can (insert whatever brings you peace).

It's important to enjoy the quiet moments we may infrequently encounter. It also may be necessary to plan these quiet moments. Either way, I encourage you to have down time where you do absolutely nothing except that which truly brings you joy.

In health,

Lauren

105/365 A Way to Walk More

Friends and Fitness Enthusiasts,

As I have already advised you to get a pedometer if you want to reach 10,000 steps or want to make at least three 10 minute walks, here is a tip for getting those extra steps in:

If you have to wait for a bus to arrive and you know it will be awhile, walk to the next stop. This may not be possible if the stops are quite far from each other but, if that isn't the case, power walk it over to the next stop. Though standing burns more calories than sitting, walking burns even more. If you don't think you can make it to the next stop, pace. Certainly you don't have to pace yourself in the ground; walk for enough away that you can hear/see the bus coming then come back.

Or, instead of walking to the next stop, get off at the stop before. As my friend Cori's dad would ask in response to her asking him to get something for her, "Are your legs broken?" Go on, use them! It will not hurt you to take the extra two or five minutes and walk a little further to your destination. This is likened to the idea of parking farther away in the lot. Leave those spaces towards the front for the people whose legs are actually broken, handicapped, or impaired in any way.

In health,

Lauren

104/365 Spaghetti Squash

Friends and Fitness Enthusiasts,

Using vegetables is an excellent substitute to cooking with pasta. Spaghetti squash is an ideal vegetable for this purpose. By simply roasting it, you can "make" pasta by running a fork over the fibers. Serve it with your favorite sauce and voila, a healthy dinner with less carbohydrates and more nutrients! Spaghetti squash is in the same family as acorn squash and pumpkin. Clearly you can see that I have a squash theme going; this is definitely due to the fact that they are in season. Here's how to make your own spaghetti squash meal:

1. Preheat oven to 375F

2. Halve lengthwise and seed spaghetti squash. Drizzle oil on flesh; bake on baking sheet flesh side down. Bake for 30 minutes.

3. Remove spaghetti squash. With tongs, flip them over. Run a fork lengthwise down the squash so as to remove the fibers. It will naturally peel off into spaghetti-like strands.

4. Pour sauce of your choice over your "spaghetti" and enjoy!




In health,

Lauren

103/365 Happy Halloween

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

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

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

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