Health & Fitness Articles of the Week – 9/14/14

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For kids with both asthma and obesity, which came first?– “The article cites a study that showed that rapid growth in body mass index (BMI) during the first 2 years of life increased the risk of asthma up to 6 years of age. It has also been shown that the onset and duration of obesity and the composition of the excess fat — lean vs. fat — can affect lung function.”

Wine and Exercise: A Promising Combination– We have heard this study before, wine is good for the heart. However most of these studies have looked at people who already drank wine vs people who did not. What this new study did was started looking at people who had not drank wine  previously and introduced it into people’s lives and then tracked its effects on their bodies. What the article finds is “That moderate wine drinking was only protective in people who exercised. Red and white wine produced the same results.”

One Way to Cut Back on Expensive Ambulance Rides– To me this concept just makes sense. It will be interesting to watch and see if this program gains traction. “That person who called 911 because they were running a fever could end up being diagnosed and treated in their living room by South Metro’s station wagon for about $500.”

A wife’s happiness is more crucial than her husband’s in keeping marriage on track– After just spending the weekend seeing my best friend getting hitched, I thought this article was fitting for the week. I am sure everyone has heard the classic phrase, “A happy wife equals a happy life.” This article sums up “When it comes to a happy marriage, a new study finds that the more content the wife is with the long-term union, the happier the husband is with his life no matter how he feels about the nuptials.”

10 Ways to Keep Building Muscle – This is a good article on how to work through training plateaus and lists our 10 strategies to help you get back on track.

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Photo from Huff Post

 

Health & Fitness Articles of the Week – 9/7/14

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A Call for a Low-Carb Diet That Embraces Fat– “By the end of the yearlong trial, people in the low-carbohydrate group had lost about eight pounds more on average than those in the low-fat group. They had significantly greater reductions in body fat than the low-fat group, and improvements in lean muscle mass — even though neither group changed their levels of physical activity. While the low-fat group did lose weight, they appeared to lose more muscle than fat.”

Train Your Brain to Choose Fruit Salad Over French Fries– This is a short article that talks about new research which suggests how we can change how our brain responds to healthy foods as rewards. Researchers did MRI’s before and after on patients starting a new weight loss program and found their brains responded differently to healthy and unhealthy foods before and after. More research needs to be done, but it is a great starting point.

Five Ways to Build Mental Toughness– This article talks about how working out and fitness is just as much mental as it is physical. It is important to work and hone your mental skills for not only success inside the gym, but also outside of it as well. Here are the 5 mental tools listed out, Humility, Confidence, Focus, Integrity, and Passion. The article goes into depth on each of them.

The Age Of Aspartame May Be Coming To An End As More Health Risks Are Confirmed– “In a new study observing over 60,000 women, diet drinks containing aspartame consumed at 2 or more per day increased the risk of heart related illness by 50%. This is added to the list of studies that have shown aspartame causes fast paced kidney decline, brain and neurological damage, and is linked to increased rates of leukaemia and lymphoma and more.”

The NFL Dodges on Brain Injuries– With Football season just kicking off, I thought it only fitting to include an article I found in the Atlantic. I am sure many know about the class action lawsuit against the NFL league, however what this article focuses on is how the outcome will  not only affect the NFL, but it is also a matter of public health and could potentially have a significant public cost.

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Photo from Huff Post

Group Fitness, We are All in this Together

Posted in Working Out by

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One of my favorite things about group fitness classes is the community you start to develop. Running had always been my workout of choice, which I still do love and make sure to get a good run or two in every week. But there is a solidarity to running. It allows you to feel one with yourself. You focus on your breathing and the thud every time your foot hits the pavement. It creates a therapeutic rhythm you can get lost in. It is a great way to be in the present with yourself and for me it helps to work through stress and thoughts.

Now group fitness classes are the opposite. Yes you are working out by yourself, but you are doing it with others. You are all in on this adventure together. For that one hour you share a common bond with everyone around you. Without even trying you are motivating others around you, inspire them to keep going, work harder, and challenge themselves.

Through time if you are attending the same classes frequently, you start to see the same people. You build bonds with one another even if you do not always speak to one another. It can be through a smile, a friendly hello, or just knowing you all do this every week together. Friendships and relationships start to form.

This morning I went to body pump at my new gym, which was only the second time I had attended  this class at this particular gym. Class was supposed to start at 7:00 am and at 7:10 the instructor had not shown up. Now for most people this would mean class was cancelled. Everyone would disperse from the room and go about their day. However not today. On this day this group of people came together on a common goal of exercising. One guy in our class had the body pump soundtrack on this phone and another guy Chris had been trained to teach body pump, although not fully certified, and offered to attempt to teach the class. With this everyone in the class cheered and encouraged Chris to step up and lead us all.

Let me just say Chris did an awesome job! After every workout block the class would clap and cheer, encouraging Chris to continue to be our front man. After an hour I felt completely worked and also a sense of new found companionship with my class members. It amazed me how everyone came together and we were able to overcome a minor setback. I left  the gym feeling a sense of pride in the people around me. I think my new gym is going to be a pretty good place.

Health & Fitness Articles of the Week – 8/31/14

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 The Stationary Bike of the Soul– If you have ever been to a Soul Cycle Spinning class then you probably already know what the draw is to it. I for one never thought I would be a person that would pay $30+ dollars to be pushed through a hard workout, however once you do it you find how addictive these type of classes are. “Not much different from other cult-like exercise programs, or even branding in general—the most successful companies create a sense that their product is part of a lifestyle, like the choosy moms who choose Jif. The twist with SoulCycle is what it calls the “mind/body experience.”

Meet CrossFit’s Fittest Man on Earth– Rich Froning just secured his 4th year in a row being titled the Fittest Man on Earth at the CrossFit Games.  The competition is 4 day event where you do everything from running, to hand stand push-ups, to squats, and even rope climbs to just name a few. In this interview with Rich you find out what it takes to be a 4 time champion and what he likes about cross fit.

The Dark Side of Almond Use– This article is interesting because it not only talks about the health benefits from Almonds, but also the rise in popularity of the nut and the farming practices of it. “The only state that produces almonds commercially is California, where cool winter and mild springs let almond trees bloom. Eighty-two percent of the world’s almonds come from California. ”

The Perils of Clean Eating– I for one have been quoted as saying I need to eat cleaner. In fact I said it this morning as a response to this last week of over indulging due to my family being in town, moving, and get together’s with friends. This lead me to look into an article on clean eating and is it really that good for you?

Why Junk Food Makes You Fat, NOT Fat or Carbs– This article shows the correlation between obesity and caloric intake. As a country we started to see this uptick in 1980 with the addition of more highly processed foods. It also touches on how our brain reacts to junk food.

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Image from Huff Post

Things I am Loving This Week

Posted in San Francisco, Things I Love by

 

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One thing I love about new neighborhoods is finding new restaurants. Barrel Head Brewhouse is a restaurant/brewery I have been wanting to check out for a little while now. Dustin and I decided to go there for a late lunch/early dinner one day last week. Overall the place is awesome. Very roomy, open, casual, but still is able to maintain a hip and young vibe.  Of course I had to try the cheese plate, which usually I try to reserve for sharing with someone else, but not this day. It was all me! However I am not going to lie, I only ended up eating about half of it. Dustin ordered the burger with an egg and said it was very tasty. The only complaint I had was the beer was just ok, however I only tried a couple. I have a feeling this might be a new usual spot.

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I love a Saturday morning run when you come across something unexpected. I am obsessed with cactus and succulents. They have become a new fixture in my home for decorating. I love them for not only their beauty, but ease of care. Now if only I could bring this patch inside I would have it made.

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This week as a special treat for my parents I surprised them by taking them to go see Motown the Musical. Growing up my parents were season ticket holders to musicals in Denver, Colorado. So anytime a big musical came to the city my parents would get my brother and I tickets. I remember the excitement of getting to get all dressed up, driving up to the big city, seeing the show, and then going out to eat for dinner. All of this made the whole experience special and magical. Now as an adult one of my favorite things is going to see a musical. As for Motown, it did not disappoint! Obviously the music was amazing, the performers were fantastic, and the energy was contagious. I recommend seeing it while it is here or if it makes it to your city!

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This week with all of my cheese and bread eating, I decided a nice salad was in order. This is the tuna nicoise I ordered out for lunch at a little restaurant by the theater. It was light, delicious, and filling. I ordered it without the dressing since it was dairy based and would have added a ton of calories .Instead I put some balsamic vinegar on top and it hit the spot!

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Last night Dustin surprised me with a new pair of new running shoes since mine had started their gradual decent. I love that I find this way more romantic then jewelry or a nice dinner out. Also it is amazing how frequently I go through those suckers!  Brooks or Saucony are typically my running shoes of choice, however this pair is Mizuno. I have to say they were pretty amazing after my first run this morning.

A Tale Of Cheese In Pictures

Posted in Food and Drinks, San Francisco, Things I Love by

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I have an obsession with cheese. I love it all! Goat or cow’s, hard or soft, creamy or salty; the list can go on and on. I love how you can make an experience out of eating it. It can be consumed with fruit, meat, bread, crackers, or nuts. Want something more dessert like, add jam or honey to it. On the flip a touch of mustard can satisfy a salty craving.

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Now this should not come as a shock to anyone. If you have read my blog you will see my food pictures and quite frequently a cheese plate is somewhere to be seen with a glass of wine standing by for company. Every person has there vice and those few indulgences you can’t give up. For me that is wine, cheese, and bread. Life without those things is just not life at all.

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My parents have been in town visiting this week and on Monday they mentioned wanting to go for a drive down the coast. I started my research and found a little town called Pescadero not too far away that had a cheese farm. Of course I jumped at the opportunity to make this our day trip.

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Pescadero is about an hour outside of the city and the town is only about a city block long, well at least the main drag I could see. However there is so much charm in this little community it is worth a detour if you are making the drive down south.

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We stopped at a little farm called Harley Farms where they specialize in Goat Cheese. However they also make other various products from goats including amazing lotions and other body products. Pulling up to the farm the scenery was absolutely picturesque. We parked behind the old weathered barn and walked up the little path leading to the cheese shop.

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On our walk we passed along the barn area where we were able to see the goats enjoying the sun as it started to peak out from the morning fog. They butted heads with one another in a playful way and paid absolutely no attention to us.

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Upon walking into the cheese shop you felt that relaxed feeling you can only get at home or when entering a small town. We were greeted by a young girl with a bright smile and encouraged us to start trying samples, my kind of hello.

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We tried everything from ricotta to a lavender cheesecake, all were completely different in taste, but delicious regardless. Next we wandered up the stairs to the top of the barn to look out at the view. As you would assume, it was breathtakingly simple. Not much to note but old buildings and a meadow with bursts of color from the various fresh flowers growing.

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Of course before leaving we had to make a few purchases, I cant wait to try mine later this week. Next up my parents and I stopped for  lunch on the main drag of town before heading back up the freeway to San Francisco. It ended up being a perfect day trip. I love how in only an hour’s drive you can remove yourself completely from the bustle of the city and enter the quietness of a farm.

Health & Fitness Articles of the Week – 8/24/14

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Is Breakfast Overrated?-To eat breakfast or not to, that is the question? It turns out according to research there is not a significant difference in terms of weight loss for those who skip the meal vs those that eat it. The biggest difference was those that eat breakfast tend to move more in the morning which leads to higher caloric expenditure, however this is also off set by the additional calories eaten. Moral of the story is eat breakfast if you like to, but not to worry if you dont.

Smart Fuel: Mushrooms– I for one hated mushrooms until about a few years ago. However once you learn to love them, they can be pretty amazing. This article does a great job of breaking out all of the different varieties out there. Also who knew they grow everywhere, including the dessert and Antarctica.

A Nice Tall Glass of Camel’s Milk-Another new interesting alternative to cow’s milk. “A syudy published in an alternative medicine journal that found that 25 autistic children who were given camel’s milk, as opposed to cow’s milk, had lower levels of oxidative stress and showed improvements in behavior.”

Fun with Food Trends-Food is trendy, it is true. I find it very fascinating. I mean who knew what Kale, farro, or being gluten free was just a decade ago. This article shows the spikes and trends of some popular foods over the last few decades.

Fixing Your Pushup with 2 Simple Corrections– This article is short and to the point. A basic push-up is a great workout for the upper body. Mastering it’s technique is the key to it’s success.

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Photo from Huff Post

Things I am Loving- Colorado Edition

Posted in Things I Love by

This past week for the first time in the 8 years I have been with my company I was able to go to Denver, Colorado for a work trip! Nothing like being able to fly home for free and see friends and family. My meetings were only for 2 days, so I took a day off and had a long weekend with my family.

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My meeting’s were held at the Denver Convention center just down by 16th street mall. It was so nice to be at a hotel within walking distance of where we were meeting. I have been in a lot of convention centers over the years, but never one quite as big as this place. Also did I mention the giant bear looking in. Not something you see everyday, but I have to say it put a smile on my face every time I passed by. The highlight of the meeting was a special guest performance from Leann Rimes, which was entertaining even though she is not my favorite artist out there.

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After my first day of meetings I went to dinner with my dear friend Kerstin at a restaurant called the Squeaky Bean. We split a cheese plate, a side of brussels sprouts, and an amazing seaweed salad. Overall the food was fantastic, but more like San Francisco pricing and portions. I left still feeling like I needed a little bit more to eat. Luckily the next place we grabbed a drink had a bread basket, so I went to bed feeling full and content.

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After my meetings were complete my longest and closest friend Kristen made the hour drive up to Denver to pick me up before heading back home to Colorado Springs. We did our usual tradition of breweries and salads. On this sunny, summer afternoon we made it over to Great Divide my favorite brewery in all of Colorado, along with the Denver Beer Company. I really wanted to try the Graham Cracker Porter at the Denver Beer Company, but alas it was not on tap. This place had a great vibe and ambiance. It was just a shame their beer was lack luster.

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The following day I went to lunch with my parents at an  adorable restaurant in downtown Colorado Springs called Shuga’s. Now I am going to be honest here…….Colorado Springs food is not amazing. After living in San Francisco for so long, I have become more of a food and beverage snob. Yes I hate to admit it, but it is true. At least now being in my thirties I can accept where I have become picky. Food is one of those things, if I am going to pay to eat somewhere I am going to love it.

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With all of that said, I have to say Shuga’s is amazing! And not just for Colorado Springs. If it were in San Francisco I would say the same. Walking into the restaurant you automatically get this hip, throw back vibe. Who knew there was such a young, eclectic crowd lurking around. My mom and I split a cuban sandwich and I got a cup of the spicy brazilian coconut shrimp soup. My dad ordered the tomato soup with the Brie and Apple bruschetta toast.

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Just one bite of the cuban and my mouth immediately was enthralled by all of the different flavors. It had roasted pork, black forest ham, swiss cheese, dill pickle, garlic citrus mustard, and all of this deliciousness grilled on a french loaf bread. Lastly there was some sea salt sprinkled on top just for that extra flavor pop. This is one of the best sandwiches I have eaten in a long time. In fact I am still thinking about it and craving it.

Image-0Of course while on my trip I had my daily workout routine still in motion. One morning Kristen and I did back to back yoga classes at Core Power Yoga. We started off with an hour long yoga sculpt class where you use free weights while doing your poses and add in blasts of cardio in between sets. Think jumping jacks, burpees, and high knees. All of this is done in a hot room just in case you were not going to sweat enough as is. The class was awesome, hard, and you would have thought you had just done 2 hours of spinning after walking out. After yoga sculpt Kristen and I did an hour of regular vinyasa yoga, still challenging, but nothing compared to what we just had done. The best part is since it was my first time my classes were free and I received a week long pass. They have locations in the bay area, but nothing close to where I live so unfortunately I was not able to go again.

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All in all it was a great trip for work, friends, and family. I came home feeling re-freshed and ready to start a new week. Although I am already looking forward to my next trip home.

Health & Fitness Articles of the Week – 8/17/14

Posted in Books and Articles by

The Restaurant Menu That Nudges People Toward Healthy Food– This is just a short article on how menu food placement affects the way we order and how it could potentially be changed to get people to eat the healthier options. “Americans get more than a third of their calories from food prepared outside the home, and these meals tend to be more caloric, by a lot. The popularity of restaurants has risen in tandem with the obesity epidemic.”

How Exercise Helps Us Tolerate Pain– “The longer we continue to work out, the new findings suggest, the greater our tolerance for discomfort can grow. The brain begins to accept that we are tougher than it had thought, and it allows us to continue longer although the pain itself has not lessened.”

The ‘fattest’ chain restaurant meals win a dubious honor– Although I am one who believes people should have the choice to eat how they please, I also do not agree with the insanely un-healthy foods restaurants make now days. The winner this year comes from Red Robin where the meal clocks in at 3,540 calories. This is almost two days worth of  food for me. I would be curious what your thoughts are on this subject?

Will Losing Weight Really Make You Happier– “Resisting the ever-present temptations of unhealthy food in modern society takes a mental toll, as it requires considerable willpower and may involve missing out on some enjoyable activities. Anyone who has ever been on a diet would understand how this could affect well-being. However, mood may improve once target weight is reached, and the focus is on weight maintenance. Our data only covered a 4-year period so it would be interesting to see how mood changes once people settle into their lower weight.”

The Art of Avoiding Injuries– This article is long, but I think it really does a great job of capturing how to best take care of your self when it comes to fitness. It starts by categorizing injuries into three main groups, overuse injuries, sudden acute injuries, and accidents. It then goes on to explain ways to help prevent them. “Be sensible when you train. Make sure you spend time stabilizing your joints and core, as well as strengthening your tendons. Those who constantly stay away from injuries tend to see slower strength gains at first, but they can stay in the iron game longer so it eventually pays off.”

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Photo from Huff Post

Curry Shrimp Recipe

Posted in Recipes by

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Let me say, I love curry! Indian and Thai food are always some of my favorite take out dishes on a cold winter night. Something about the warm dish mixed with full bodied spices creates a very comforting feeling. Now although I have to say I crave curry more in the winter, it can also be a great summer dinner as well.

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Yesterday my mom and I went to see The Hundred Foot Journey with Helen Mirren. What does this have to do with curry? Well the movie is all about food, with an emphasis on Indian cuisine. The food dishes were visually impact-full and stunning. It made you leave with your mouth watering and a strong desire for some good Indian Food.

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This lead me to want to make my easy curry shrimp recipe and share it with all of you. This dish is a lot lighter then most curry fare you find out, but hits the spot all the same. It is easy, filling, and delicious. You can add in other vegetables then what I have mentioned below, this just happened to be what I had on hand.  Hope you enjoy!

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Curry Shrimp Recipe

1 lbs of Green Beans Trimmed

1 pound cooked shrimp

1 Can Water Chestnut’s

1/2 Onion Chopped

1 cup light coconut milk from a can

1 Tablespoon Olive Oil

1 Tablespoon Curry Powder

1 Tablespoon Cumin

1 Tablespoon Soy Sauce

1 Tablespoon Brown Sugar

1 Tablespoon Corn Starch

Instructions

1. Bring a large pot of water to a boil and add 1 tablespoon salt. Add the green beans and cook until just tender, 4 to 5 minutes. Drain and run under cold water to cool; transfer to a serving bowl.

2.  In a large skillet add olive oil and onion. Cook until slightly brown. Add in coconut milk and all of the spices. Next add the shrimp and green beans. Cook for about 5 minutes on medium heat

3. Ready to serve! I added mine on top of brown rice