223/365 Muscles 101

Friends and Fitness Enthusiasts,

After two days of skiing, my legs are feeling the burn. This has never been an issue for me but, having become a runner of some degree, I can understand now why this is cropping up.

Your muscle make up was pretty much set the day you were born though there is small room for flexibility to changing it. We humans have 3 kinds of muscles that we've found so far (some say that there's a 4th, type IIx but for now we'll stick to the following three). There's type I, type IIa, and type IIb.

Type I: Think about your favorite Fido. Dogs can run for days because of the muscle fibers they have. These muscles are your aerobic fibers meaning that they are best for endurance. The main fuel source for these muscles are your fat stores. Think back to those cross country runners in high school, skinny as rails right? Their healthy, aerobic activity, dedication, and genes are to thank for that.

Type II: Now think about your favorite feline. Cats start out on the floor and in one single bound they're on top of the piano. They are anaerobic, able to create a lot of power very quickly but, only in short bursts. These muscles are for sprinting. From type II, you get IIa and IIb; one is quicker to contract than the other. One is also argued to be able to change its type so that it can be more anaerobic or aerobic based on how you train it.



My point in sharing this lesson with you is that some of us are genetically predisposed to be better sprinters or better endurance runners. Still, you can only let your genes define you to a certain extent. I used to think I was a sprinter on account of my large thighs as a kid but, now I think I could be more of an endurance person. The only difference between me and my younger self is that I've given myself the chance to be good at one or the other.

In health,

Lauren

222/365 Sweet Potato Gnocchi and Spinach

Friends and Fitness Enthusiasts,

This recipe is from a cook book called Bowl Food: Comfort Food for People on the Move. Admittedly, this book isn't really concerned about your health. It's delicious food, just not the most health conscious. Still, it's a great cook book that I was turned on to by Kelby's mother.

Due to copyright issues, I probably shouldn't post the recipe on here since it's from them. It's essentially gnocchi made with sweet potatoes served with this fantastic spinach sauce. The sauce is a mix of bacon, onion, cooking sherry, and butter. It's a simple, time intensive recipe but, well worth the effort. In order to make this somewhat healthy, I cut out most of the fat from the bacon (but what's the point of bacon in a dish without the fat) and doubled up on the spinach. Perhaps this shouldn't even be an entry in here but it tastes so good and there's about 2 lbs of spinach in it which should be enough to make it worthy for this healthy blog...so there!

Anyway, it's fantastic and I'm happy to eat for the next two weeks, as I do with all of my major food productions, since I'm up here alone.

In health,

Lauren

221/365 Step it Up

Friends and Fitness Enthusiasts,

The other day, I had the privilege to cover my co-worker Libby's step class. Though I didn't think the caliber of the class was anywhere near to when she teaches it, the people who came had fun and sweat on their brow.

Step Training was created by Gin Miller in the late 80s. We have her to thank for making a step do more than take you from one level to the next geographically. Now you can do it with turns, L-steps, walk-overs, and more. The fun choreographed moves of a step class can make you forget that you're actually burning calories and sweating. Not only is it a workout for your cardiovascular system, it's a workout for your mind.

I've seen classes using two steps and classes doing more than working your lower body. Support your local step instructor and get stepping!

In health,

Lauren

220/365 Calling Captain Pike for Abdominal Strength

Friends and Fitness Enthusiasts,

My dear friend Adam has requested suggestions for more intense abdominal exercises so that he wouldn't have to do the same ones over and over again. One of my suggestions was a pike.

This is the land version of a pike dive or a spin on Navasana from Yoga.
1. Start out laying on floor arms extended above and legs out straight.
2. Using those strong abs, bring your arms and legs together forming a V.
3. Hold it for a moment, then come back until your arms and legs are just hovering above the floor; your weight is in your sit bones.
4. Repeat and feel the burn.

In health,

Lauren

219/365 Not Just for Kids: Ants on a Log

Friends and Fitness Enthusiasts,

Just because we've gotten older does not mean that snack time is over. Snacks are important for us all to keep our energy levels up. Our snacks should be <300 calories and be high in good protein (not red meat protein), low in high glycemic index carbs (sugary things), and have a good amount of fat. A great example of this is ants on a log, aka celery sticks with peanut butter and raisins dotted along the celery stick.

My interest in this tasty snack was piqued when I saw that it was being endorsed by Men's Health's Eat This, Not That. Apparently it is also a good snack for you and your mate. I'll leave you to figure out whether that's true or not.

In health,

Lauren

218/365 Super Spinach

Friends and Fitness Enthusiasts,

Popeye loved it and so do I...it's SPINACH!

I did not always find spinach to be so good except in spinach dip and my mom's dish called "soupy rice." Eventually I realized how delicious spinach was with its delicate texture whether it's cooked or fresh and its beautiful color. You can eat it in salads or wilt it in practically any dish to make it healthier.

Spinach is an anti-oxidant high in vitamin K (important for bone health), vitamin A, manganese, folate, magnesium, and iron. It comes from the same famiy as "broccoli, cauliflower, cabbage, Brussels sprouts, mustard and turnip greens, collards, and kale. (WHF)" All of these show anti-cancer properties; spinach is especially effective against prostate cancer.

It is recommended that you eat 1 cup of dark, leafy greens (fresh) once a day. You'll notice that if you cook them, they wilt and are equivalent to about 1/2 cup. It's easy to do and great for you.

In health,

Lauren

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

217/365 Medicine Balls: Making Plyos More Interesting

Friends and Fitness Enthusiasts,

Medicine Balls are a fantastic way to make your plyo exercises more challenging and fun.

For example, take your jump squat to the next level. Get into your squat, holding your MB close to your body. Give it a bounce, catch it, and launch yourself up. From here you can either give your ball a toss above your head or hold it while you're in the air. Make sure you get under the MB so that you maximize the force you put into your jump into your arms.

You could also do a lunge with your right leg in front. Twist to your left, give your ball a hard throw to the ground, catch it, and jump into a lunch with your left leg in front; repeat.

Play around with your medicine ball to make your work out more interesting and challenging.

In health,

Lauren

216/365 Three Alternatives to Potato Chips

Friends and Fitness Enthusiasts,

I found a happy snack gem at the grocery store today: Quakes Rice Snacks. These treats come in many flavors and are cooked by heat and pressure, not baked or fried. They have 0g fat and don't use high fructose corn syrup. The flavor is just right and you only need a few to satisfy that craving for something crunchy and sweet, tangy, salty, etc.

A brand that you can also look to is popchips. They are also cooked by heat and pressure so there's no oil used to produce them. There are 4g fat for every serving though no trans or saturated fat. The one downside to popchips would be that they are high in sodium. Drink some water with this one.

The final alternative would be fresh, crunchy vegetables. These always have 0g fat and are naturally low in sodium. Sometimes, you have to satiate that urge to ruminate. Do so wisely and you won't ruin your diet while still getting to crunch away.

In health,

Lauren

215/365 Oatmeal for Happy Feet

Friends and Fitness Enthusiasts,

After a day of skiing, yoga, and running, my feet needed a little rest and relaxation. They were a little rough from all the activity, cold, and tight. I decided to create a mini spa day for myself to rest. As we know, rest is important if you're going to be a healthful person. What goes up, must come down.

Here's how to do it:
1. In a large basin that your feet can fit comfortably in, pour 1 c. oatmeal, 1/2 c. baking soda, and 1 chamomile tea bag.
2. Heat enough water to near boiling to fill the basin halfway.
3. Pour the hot water into the basin. Step your feet in when it's cool enough. Soak for as long as you can. When you're finished, pat your feet dry with a towel and put on some nice thick socks.

My feet (and whole self) felt wonderfully relaxed after this. Enjoy!

In health,

Lauren

214/365 DIY Junk Food: Chocolate Chip-Pistachio-Cranberry Biscotti

Friends and Fitness Enthusiasts,

I picked up a book at my local public library called Biscotti and Other Low-Fat Cookies by: Maria Robbins. I took her recipe at tweaked it to make it a little more healthy (and because I didn't have all her ingredients).

Ingredients:
2 c. whole wheat flour (don't worry, there isn't any bitter after taste when they're done)

3/4 c. sugar
1 1/2 tsp baking powder
1/4 tsp salt
2 large eggs
2 large egg whites
1 tbsp grated orange zest
2 tsp pure vanilla extract
3/4 c shelled pistachios
3/4 c chocolate chips
1/2 dried cranberry
1/2 c. ground flax seed

Recipe:
1. Preheat oven to 325F
2. Whisk together flour, sugar, baking powder, and salt
3. In a small bowl, whisk together eggs, egg whites, orange zest, and vanilla extract.
4. Make a well in the dry ingredients bowl. Pour the wet mix into the well. Gently stir together making a sticky dough that holds together. Mix in pistachios, chocolate chips, cranberry, and flax seed.
5. Divide dough. Place on lightly floured surface. Shape into 2 logs about 12 inches long and 2 inches thick. Place onto baking sheet. Flatten out so that they are 3 inches wide. Bake for 30 minutes so they are firm to the touch.
6. Remove baking sheet to a wire rack. Reduce temperature to 300F.
7. With a spatula, remove biscotti logs to a cutting board. Slice diagonally into 1/2in slices with a serrated knife. Arrange back on baking sheet, cut side down.
8. Bake for 10 minutes. Remove, flip to other side and bake another 10 minutes.
9. Remove biscotti to a wire rack and let cool completely before storing in air tight container. They will keep for 1 month.

Seriously, these are delicious and a healthier biscotti than most. Since it's got the pistachios and flax seed, it's got good fat that should tide you over for awhile. The cranberries taste wonderful with the chocolate chips. You can hardly tell that you used whole wheat flour and that there's even flax seed in it!

In health,

Lauren

213/365 Plank with a Twist

Friends and Fitness Enthusiasts,

If you're bored with doing the plank, here's a new one for you brought to you by my co-worker and friend Libby. If you notice, this is probably the third or fourth move I've snagged off of her. In the fitness world, it happens all the time. It's hard to come up with new things on your own. I encourage you to check out what other people are doing (run it by me if you think it's strange) and add it into your routine. Anyway, here's how to do it:

1. Position hands under shoulders on the floor. Extend legs out straight like you would in plank.
2. Bring your right knee up to your left elbow. Stick it for a moment then return to plank. Repeat on other side.
N.B.: You'll be burning in your shoulders but, you can do it! Push against the floor to make your shoulders strong. When you bring your right knee up, really twist it up there to target your obliques.

In health,

Lauren

212/365 Sprints for the Win

Friends and Fitness Enthusiasts,

When I teach boot camp classes, I like mixing in sprinting drills to increase heart rate and really get the juices flowing. You can add them if you're going out for a run and want to do something a little different.

Here are a few drills to get you started (distance is about 20 yards):
- Sprint forward , back pedal
- Sprint forward, hop back both legs (going for height or distance)
- Low shuffle, lateral
- Bounding
- Low karaoke, lateral
- Hop forward both legs, back pedal
- Hop, lateral

There are tons more you could do, just think about what you did if you played sports in high school. Also, these drills are all in a straight line; tomorrow I'll put some up that you could do if you had cones. All of these are pretty easy to get but, not necessarily easy to do. If you want to add a drill to your circuit training, perhaps do it once between circuits, rest for 30sec-1min, do it again, then go back to your circuit.

Working on sprints and other explosive moves will train your anaerobic system, the one you use when you're racing to the finish line or pedaling up a hill with all your might. It will also produce a longer recovery time before you get back to your BMR which means you're burning more calories. For me, I love doing drills because I feel alive when I run fast; my heart is pounding, my lungs are flooding with air, and sweat is dripping from every pore; there's nothing better.

In health,

Lauren

211/365 Negative Calories?

Friends and Fitness Enthusiasts,

As I munched on my celery stalks today, I thought about the term "negative calories" which is often associated with them. What are negative calories and do they even exist?

The calories we use throughout the day can be broken down into three categories: basal metabolic rate (heart rate, breathing, and staying warm), digesting food, and physical activity. BMR accounts for 60-70% of the calories you use; the latter two make up the remaining percentage depending on what you do.

The so called "negative calories" are found in foods that have such little caloric value that digesting them leaves you with a minimal amount of consumed calories. A negative calorie is not something that will make you burn more calories just by eating it. So, if you have some cucumbers, you're not suddenly going to burn calories and putting you at some sort of deficit. Exercise however could be thought of as a negative calorie, something that uses your energy.

I don't think that negative calories exist and that it should be stricken from our memory so as to avoid any confusion or misdirection.

In case you are curious about your BMR, here's a formula I found:

Males: 66 + (13.7 x Weight*) + (5 x Height**) – (6.8 x Age)

Females: 655 + (9.6 x Weight*) + (1.7 x Height**) – (4.7 x Age)

*Weight in kg = weight in lbs/2.2
**Height in cm = height in inches x 2.54
Age in years

In health,

Lauren

210/365 Practice Makes (insert activity) Perfect

Friends and Fitness Enthusiasts,

Whether it is yoga, running, kickboxing, or whatever activity you've picked up, you have to work at it to get better (this is why yoga is called a "practice").

When you perform an exercise for the first time, you feel awkward; the movement is difficult. Try it again a few minutes later and it's easy. This phenomenon is known as "muscle memory." While the jury is still out on how exactly it works, it is believed that after you have performed a certain movement, your muscle fibers, neurons, and brain build connections that help you move without thinking about it.

Allow me to harp on proper form again. Old habits die hard. It is difficult to change from bad form to good form if you've been doing bad form for awhile. Learn it the right way the first time.

In health,

Lauren

209/365 Happy Valentine's Day

Friends and Fitness Enthusiasts,

I hope you've had/are having a wonderful Valentine's Day. Whether you are with a sweetheart or going stag, be kind to your body. Go easy on the sweets and get active!

Speaking of sweets, may I remind you that dark chocolate is a happy treat. Enjoy!

In health,

Lauren

208/365 Ice Skating

Friends and Fitness Enthusiasts,

Ice skating is another great winter activity for you to enjoy. It is a workout that may not necessarily get your heart racing but you will definitely feel it in your quads, hamstrings, glutes, core, and possibly your shoulders from trying to maintain balance.

As with every new physical activity you try, ask questions from someone who knows what they are doing, go at your own pace, and have fun. You might fall on your bum a couple times but, the thrill of gliding on ice is remarkable. So strap in and skate on!

In health,

Lauren

207/365 Explore a City on Foot

Friends and Fitness Enthusiasts,

Today was a very long, fun filled day. I explored the lively city of Boston with my friend Sean who goes to one of the many schools there. We trekked all over, somewhat following the Freedom Trail, in search of brunch, cannolis, a post office (which never could be found despite all the postal boxes), history, and a good time. Though we could have used the T or bus, we decided to tour the city on foot; we walked ~3.1 miles in our adventure from his school to the pastry shop alone for a total of about 5 miles.

Every mile you walk/run/jog is about 100 calories. Add laughter, cold wind to fight against, some ice, and cars, and I'd say we racked up closer to 600 calories.

Happy adventuring!

In health,

Lauren

206/365 Avocado instead of Mayo

Friends and Fitness Enthusiasts,

I have recently discovered how awesome avocado is on sandwiches. Though I tend to put both avocado and mayo on mine since I don't have much fat in my diet anyway, avocado is a great substitute for mayo (even my new favorite Olive Oil Mayo from various manufacturers).

Here's how the two stack up:
30g Avocado: 50 calories, 4.5g total fat, 1g fiber, 140mg potassium
15g Kraft Olive Oil Mayo: 45 calories, 4g total fat, 0g fiber, 0mg potassium

It's healthier, has more taste, and is probably more agreeable to most than mayonnaise.

In health,

Lauren

205/365 BOSU: Make Balance Work More Challenging

Friends and Fitness Enthusiasts,

BOSU can make anything you do on one leg even more challenging.

For example you could do Water Birds, lunges, single leg squats, single leg dead lifts, etc. on the bubble side; for an even greater challenge do it on the flat side.

BOSUs are a fun way to add variety to your routine. My one advice would be to not use it for everything. Balance is important but form is paramount. Unless you can do all these exercises perfectly on flat land, don't do them on the BOSU.

In health,

Lauren

204/365 BOSU: Push Ups

Friends and Fitness Enthusiasts,

There are so many variations for doing a push up on a BOSU that I really can't draw them all.

Bubble-side Up:
1. Both hands on bubble
2. One hand on bubble with arms straight, push up --> switch hands with arms straight, push up
3. One hand on bubble --> push up --> land on other hand --> push up
4. Push up with feet on bubble

Flat-side Up:
1. Both hands on outer edge
2. One hand on flat side, switch
3. Push up with feet on flat side

In health,

Lauren

203/365 BOSU: Get Ups

Friends and Fitness Enthusiasts,

I learned this BOSU move from my co-Coach Libby. This exercise is a squat with an extra challenge at the bottom. Feel the burn in your quads, and core.

1. Stand about half a foot in front of your BOSU.
2. Squat with your butt out and chest out, landing low onto the bubble side of your BOSU.
3. Sit only for a moment until you get up!
4. Repeat 15 times, rest and repeat!

In health,

Lauren

202/365 BOSU: Toe Taps

Friends and Fitness Enthusiasts,

What is flat on one side and round on the other? a BOSU!

These fun pieces of equipment can bring on a lot of pain for beginners, enthusiasts, or hard core exercisers. The name BOSU means "Both Sides Up/Utilized," as in you can use both sides of this equipment. This week I'll share different exercises with you. You may feel silly doing them but, if you take it seriously, like anything else, you'll find it rewarding. Today's exercise is Toe Taps.

1. Put the BOSU so that the bubble side is up.
2. Start with one toe on the bubble, the other on the floor.
3. Hop the toe on the bubble down and the toe on the floor up.
4. Go for 30s-1m bouts. Rest for 30. Repeat!

In health,

Lauren

201/365 Super Bowl Guacamole

Friends and Fitness Enthusiasts,

I know that you won't read this until tomorrow but, now that I'm caught up, I can't get behind again. So after you've all had wonderfully healthy Super Bowl food, here is something you can add to your repertoire next year or your next party. I'm a huge fan of avocados; I hope you enjoy!

Ingredients:
- 2 vine tomatoes, diced
- 1/2 red onion, diced or smaller
- 1 tbsp fresh cilantro, torn
- 2 avocado (don't mash them, just scoop them out and slice them; they'll get nice and soft later without getting bruised by the back of your spoon)
- juice of 1/2 fresh lime
- dash of salt
- diced jalapeno (optional)

Recipe:
Add all ingredients in a bowl except for lime. Squeeze the lime onto your guacamole. Mix gently. Serve with your favorite whole wheat tortilla chips.

In health,

Lauren

200/365 200th Post and Celebratory Work Out

Friends and Fitness Enthusiasts,

Wow, 200 posts! It is appropriate then that I have finally caught up on my posts on this 200th day. In celebration of this post. Here's a total body work out with 200 moves, 10 exercises 20 times each:

1. Box Jumps
2. Lat Pull Downs
3. Backward Lunges - jump to switch if you're feeling tough
4. Push Ups
5. Leap Frogs - legs wide, jump as far as you can for 10, and high as you can for 10
6. Cable Rows
7. Bicycles
8. Chest Flys
9. Burpees
10. Plank (20 seconds)

Happy 200!

In health,

Lauren

199/365 Food Diary Example 3

Friends and Fitness Enthusiasts,

I haven't done this in about 120 posts so here goes:

Breakfast (~200 calories)
- 1/3 c. oatmeal with milk and sugar
- 1 banana

Lunch (~300 cal)
- Vegetable and beef stoup
- Mini carrot sticks

Post-workout snack (~300 cal)
- Thomas' Whole Wheat Mini Bagel with nutella and almond butter

Dinner (~350 cal)
- Smoked turkey, olive oil mayo, and two pickles on whole wheat bread

Snack/Dessert (~300 cal)
- 1/2 c. non-fat vanilla yogurt and 1/2 c. unsweetened applesauce

Total Calories - ~1450 (sadly not enough, need to eat a little more!)
Fruits and veggie servings: 5 yay

In health,

Lauren

198/365 It's Like Brushing Your Teeth

Friends and Fitness Enthusiasts,

The head coach of the 43 Health and Wellness Centers of Verizon said something great about running in an article for Passaic Valley Today:

"I do it every day. I feel it's like brushing your teeth," he said. "It's a must-do. I must feel good to make others feel good."

I hope you find a physical activity that you can do as habitually as brushing your teeth. Mine are running and yoga. What's yours?

In health,

Lauren

197/365 Applesauce Affair

Friends and Fitness Enthusiasts,

My love affair with applesauce continues. It's so tasty and refreshing when cold. It's versatile and yummy. It's a great snack if you are in a hurry or want to savor the texture and appley goodness.

If you don't like applesauce, it's okay. I hated it when I was a kid but, they always say that your taste buds change every 7 years; I think the applesauce one finally got turned on. Ways that I have read you can enjoy it are:
- mixed in oatmeal
- eaten with cinnamon and granola on top
- eaten with dried fruits
- eaten with yogurt (so good)
- mixed with different fruity jellies and preserves

Happy snacking!

In health,

Lauren

196/365 Heart Disease Awareness

Friends and Fitness Enthusiasts,

February is National Heart Month. Wear red on the 4th to remind friends, loved ones, and strangers to take care of their hearts!

Heart disease is the number one killer in America. It is also almost entirely preventable! Things that increase your risk for heart disease are smoking, high cholesterol, physical inactivity, high blood pressure, age, family history, diabetes, and being overweight or obese. I encourage you to know your numbers (BP at least, cholesterol if you can) and make sure that your older loved ones (males over 45 and females over 55) to know their numbers too.

What are ways you can prevent heart disease? If you're smoking, quit! If you've never smoked, don't start! It's a bad habit that is incredibly hard to break. Smokers always tell you, "Don't start smoking." Take their advice. Exercise is a huge way to decrease your risk. Exercise has been shown to increase HDLs, decrease blood pressure, help control diabetes, and promote weight loss.

The late Jack LaLanne, father of health and fitness, once said, "The only thing you can do to hurt your body is to not use it."

In health,

Lauren