Tag Archives: Fitness

Navigating the Un-Healthy

Posted in Food and Drinks by

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Every now and again we find ourselves in situations where eating healthy is not easy and sometimes just plain difficult!  Thinking back to before my weight loss there was never a moment where I thought about what I was eating. I would eat any and everything I wanted to without a moment of pause for what I was actually putting into my body. If it tasted good and I wanted it I would just eat it.

When I went into weight loss mode and in my early days of maintenance I would obsess about food. My biggest concerns always came down to calories and making sure I was within my set range.  I did eat healthy with a main focus on fruits, veggies, and various proteins. However I would also eat a lot more processed foods because it was easy for me to identity their calories and that way I was making sure everything I was eating was fitting into my calorie budget for the day.  If I found myself in a situation where there was not a healthy food option or I was not able to see the calories on something I would panic. How was I going to be able to eat if I did not know how many calories something had?!?!

This may sound silly to some, but when food and how you are nourishing your body is all you think about for a while it is hard to not be able to control the situation. Well at least for me. After being in weight maintenance for long enough now I have learned how to work through these situations and the things to look out for in order to make sure I am doing the best I can for my body.

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This past week I found myself in a few situations where eating healthy was not as easy as I would have wanted. I was in Arkansas for work and typically I never have a problem eating healthy here as I have a rental car and can go to my favorite Arkansas spots like Panera or grab some things at the grocery store. This week however I was out for our big shareholders meeting and therefore most of the meals there were provided for us.

I am not going to lie and say I have come so far that being in a room with a bunch of un-healthy food does not still make me panic because it totally still does!  However now I take a step back, breathe, and have learned to just do the best I can and know I will be back to my normal routine in a couple of days.  I thought it might be good to share a couple of my tips for navigating through these type of food situations and what works for me.

Breakfast is by far the easiest one to normally figure out. Most hotels offer oatmeal, fresh fruit, yogurt, or eggs as a healthy option. If you stick to eating these foods you will probably end up feeling full, satisfied, and will not have consumed too many calories. The high calorie foods are going to be the bagels, muffins, fruit juices, sausages, bacon, and waffles.  For myself I started each morning off with a big bowl of fruit and either yogurt or an egg white omelet with veggies to get some protein in.

It was lunch and dinner where healthier options were really more limited. Most of the events had a lot of processed or fried foods and main dishes based with bread or pasta. Now of course I did have to end up eating some of these things, but I tried to limit how much I consumed of them and tried to help off set calories where I could. My first go to is always to fill up as much as I can on veggies, lean protein, and fruit. This way you are getting fuller first on the healthier foods and will then hopefully eat less of the higher calories items later. Dairy and condiments can have a lot of hidden calories in them so if I could I choose to get my sandwich or burger without the cheese, avoided mayo and creamy salad dressings, and passed on anything fried.  In order to help me escape the dessert table I would just eat a mint or a piece of dark chocolate after dinner. That way I was ending my meal with a little something, but was not indulging every night. Of course I did end up having a cookie one night because sometimes you just need to have a cookie. I know some of these things seem minimal, but over time it is these little things that really do add up. Small changes will eventually lead to big changes if you keep at them for long enough.

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Health & Fitness Articles of the Week – 6/15/14

Posted in Books and Articles by

World Cup Refs Run 6 Miles Per Game– With the World Cup just kicking off I thought it would only be fitting to include an article on the subject. However instead of having it geared to the players, lets take a look at the amount of work the Ref;s have to do per game. I for one would not have guessed the amount of exercise needed.

Overestimating How Hard We Exercise– We always hear how important it is to make sure we are getting enough physical activity in every week. For adults it is recommended 150 minutes of moderate or 75 minutes of vigorous aerobic exercise each week. However this article raises the question do adults know what moderate exercise is vs. vigorous?

Protein and Muscle: The Basics– I for one know I need to incorporate more protein in my diet. However if anyone else is like me I struggle on how much should I have and when. This article is short and sweet, but does a good job summarizing how protein helps muscles build.

If We Want People to Eat Real Food, We Must Make It Easier to Eat Real Food- This is more of an opinion article, but I think it has some good points.  “If we are going to invest in a broad campaign telling people to “eat real food,” we must also invest in a broad campaign to make eating real food an “easier” choice to make.”

10 Biggest Diet Mistakes– Having been successful with weight loss I have to say I really agree with all of the points made in this article. A lot of this I practice or did when I was starting my journey.

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Photo from Huff Post

Health & Fitness Articles of the Week – 6/8/14

Posted in Books and Articles by

Prolonged fasting ‘re-boots’ immune system– “In mice, prolonged periods of fasting – repeated cycles of 2-4 days with no food – over the course of 6 months, killed older and damaged immune cells and generated new ones.”

Inside Apple & The Mayo Clinic’s New Partnership– I for one am all about finding ways to make healthy living easier for people. For myself a lot of my weight loss success was tied to being able to use the My Fitness App on my phone which allowed me to instantly look up calories and track what I was eating. I honestly don’t think I would have been as effective in my weight loss plan without it. It will be interesting to see how these two companies collaboration stands out from what consumers currently have available to them and how it will help in individuals not only tracking food and exercise, but incorporating all aspects of their health like tracking their glucose level and heart rate

Europe Installs Raw Milk Vending Machines While U.S. Rules Unpasteurized Dairy Illegal– One of my favorite things about going to Europe is eating their dairy products. European yogurt, milk, and butter in my opinion just tastes more decadent and just better than what we have in the States. Part of this is due to the difference in how our countries regulate the production and sale of dairy. I wonder if we will ever look at adjusting our standards based off of what research is finding with raw milk. “Hundreds of testimonials support the value of raw milk in helping childhood behavioral problems, digestive disorders, failure to thrive in infants, arthritis, osteoporosis, and cancer.”

20 foods you should always have in your kitchen– I have to say I agree with everything on this list. I try to keep all almost all of the these items in my home at all times and find you can always make a quick and healthy meal if you have these staples around.

Losing Weight May Require Some Serious Fun- This article talks about how perception can affect behavior. The research looks at how people view exercising and their food intake. Those who viewed their exercise as fun consumed less calories afterwards then those who viewed it as work.  “The same exertion, spun as “fun” instead of “exercise,” prompts less gorging on high-calorie foods.”

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Photo from Huff Post

Warm Weather Exercise Tips

Posted in Health, Working Out by

For those of you who are not already aware I am currently in the process of becoming a Barre instructor at my favorite studio in San Francisco Avant-Barre! Don’t worry, I plan on blogging all about it. As part of my training I am getting certified in group fitness through ACE, the American Council of Exercise. In my process of studying for the ACE exam I thought it would not only help me with preparing, but could also benefit others to share some interesting tips and information as I find it. With that below is my first tip, enjoy!

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With the summer months just kicking off and with the extended days in the sun it is only natural we all want to get out of the gym and make our way outside to exercise. Nothing beats a nice early morning run with the sun, the fresh flowers in bloom, and the nice summer air upon us. However when working out in the heat there are a few things you want to keep in mind in order to make sure you are keeping yourself safe and well.

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1. When you  begin to exercise in the heat it is important to make sure you are doing it gradually. To become acclimated to exercising in the heat it takes about 7-10 days. Therefore you want to make sure you start exercising slowly each day and gradually working your way up with time.

2. Make sure to always wear lightweight, well ventilated, and light colored clothing while exercising in the sun. The light colored clothing will reflect the sun better than darker colors which will ultimately help to keep you cooler.

3. Never wear non-breathable or impermeable garments. The idea of wearing these types of clothes (ie. a rubber suit for example) in order to help with weight loss is just a myth. The change in weight is solely due to fluid loss and not fat loss and can be very dangerous to one’s health.

4. Replace body fluids as they are lost. Drink fluids at regular intervals while working out, however be careful to avoid over-hydration which can be just as dangerous as being dehydrated. Consumption of smaller amounts of fluid frequently is the best practice and sticking to water over sports drinks.

5. Recording daily body weight is an excellent way to prevent accumulative dehydration. For example if someone loses 5 lbs of water weight after exercising then that same amount of water should be re-gained before exercising again the next day. If you do not replenish the same amount of water that has not been lost then make sure to tail back your workout the next day until you are back.

6. Air Movement is critical for being able to help cool ones self off. If there is limited air movement (for example exercising in a gym with no fans) the micro climate next to the body can actually become the same temperature as the body itself. This will prevent adequate heat loss and can therefore put you at risk for a heat injury. So make sure to have fans going if you are inside or a a slight breeze if outside.

Hope this was helpful and now everyone get outside and move your body!

 

Health & Fitness Articles of the Week – 6/1/14

Posted in Books and Articles by

Can Diet Drinks Aid Weight Loss?– I personally find the diet soda controversy very interesting. For me personally I can honestly say diet soda was sometimes a savior during my weight loss and I do not know if I would have been able to accomplish my results as quickly without it.  Diet drinks allowed me to get a sweet fix in the afternoon without turning to sugar and were a huge help in social events when wanting to avoid alcohol.  I did end up giving up diet soda two and a half years ago when I went into weight maintenance and since then my sweet tooth has diminished substantially.

Fitness Crazed– This article asks the question are trendy workouts really better then classic exercise? “The human body is an adaptation machine. If you force it to do something a little harder than it has had to do recently, it will respond — afterward, while you rest — by changing enough to be able to do that new hard task more comfortably next time. This is known as the progressive overload principle. All athletic training involves manipulating that principle through small, steady increases in weight, speed, distance or whatever.”

30 Percent of World Is Now Fat, No Country Immune- “Researchers found more than 2 billion people worldwide are now overweight or obese. The highest rates were in the Middle East and North Africa, where nearly 60 percent of men and 65 percent of women are heavy. The U.S. has about 13 percent of the world’s fat population, a greater percentage than any other country. China and India combined have about 15 percent.”

Mental Illness Can Shorten Lives More Than Chain-Smoking– This is an interesting perspective I have never thought about. Something to keep in mind. “About 20 percent of people in the United States and the U.K. smoke, he adds — around the same percentage of people who suffer from mental illness.”

Mastering the Art of Self-Negotiation– This article is not as much research based as tips and tricks to help you stick to your plan. I thought the advice was good, so thought I would share. “For every positive choice that affects our health and well-being, there’s at least one counter-argument that – in the murky waters of our mental workings can dissuade us from our good intentions.”

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Photo from Huff Post

 

Health & Fitness Articles of the Week – 5/25/14

Posted in Books and Articles by

Is This The Reason America Keeps Gaining Weight?– This is a short, but interesting article touching on the biggest factors in the rise of obesity in the United States. Overall researchers say the biggest contributor to obesity gain really comes down to the availability of inexpensive food. Over the decades there has been a constant decline in the average food budget for families. In 1930 1/3rd of a families budget was allocated to food where now it is only 1/10th.

Standing desks sit well with more employees– In the last couple years I have started to see a shift at my office with associates moving over to the standing desks, however those employees are still by far the minority. Personally this is something I have contemplated on switching over to and the more I read on it the more I am getting convinced I should.

For CrossFit fans, it’s as much a state of mind as a style of exercise– I myself have surprisingly have never tried CrossFit, but for those friends and co-workers I know who do CrossFit they always talk about the sense of community that comes with the workout. Is CrossFit a workout or lifestyle?

 Unrealistic dream weight? Dream On– This article poses the question to people is it really possible to get to your dream weigh and maintain it for long term success or do our bodies stop at their set ideal weight. Should we continue to fight against where our body is naturally supposed to be weight wise? “Some people might get down to their dream weight for a short period during the “action phase” of focused dieting but then can’t sustain it because the calorie restrictions are too severe once the body starts defending itself against weight loss.”

Laughter may be the best medicine for age-related memory loss– “A new study finds that humor may reduce brain damage caused by the “stress hormone” cortisol, which in turn, improves memory.” With that said below is one of my favorite Youtube video’s of all time. Hope it makes everyone laugh as much as me and we can all improve our memory!

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Photo from Huff Post

Wanderlust- A day of bending, stretching, and yoga in the park

Posted in San Francisco, Working Out by

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Saturday one of my dear friends Jaclyn arranged a day of fun and yoga in the sun at the Wanderlust Yoga in the City Festival down on the Marina Green in San Francisco. Now you might be asking yourself what is Wanderlust? Wanderlust is a yoga festival where the core mission is to create a community around mindful living and leading a healthy life. This is done through focusing on practicing yoga first and foremost, eating well, building purpose, mindfulness, and self awareness while also enjoying music and art. The festivals are offered in 4 day retreats, single day retreats, or the city experience where it brings a taste of the festival to us city dwellers for an afternoon.

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Jaclyn and I decided to do the first class of the day which started at 12:30. Two local yoga teachers alternated teaching through the hour long class, with one instructing the first 30 minutes followed by the second.  Staring across the green grass yogi’s and their mats were lined up in rows upon rows facing towards the front of the stage.  The instructor would speak into the microphone overhead giving out commands and directing us into the desired poses. Tranquil music played in the background creating a relaxing environment.

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Now it has been a little while since I have practiced yoga and with the wind from the bay stronger then ever it created a whole new challenge. Let’s just say I found holding my poses to be not as graceful as I would have hoped.  Our teacher kept encouraging us to be in the moment, to embrace the outdoors, and be one with our environment. I tried my best, but when your mat keeps flying up and hitting you in the leg it makes mindfulness a little more difficult.

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When the hour class was all said and done and I was lying on my back, my arms and legs spread out, eyes closed, and was breathing deeply in the marina air, I finally felt relaxed and one in the moment. So ultimately I think I achieved what Wanderlust had set out for it’s intention, a day of focusing on myself and enjoying being outside.

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After we finally made our way up from Shavasana we decided to go check out the vendor’s and sponsor’s booths. Now let me just say I love swag. Any kind of free stuff whether it is a key chain, t-shirt, or sample of food it will always makes me happy. This event had some great sponsor’s who really went all out. Kashi was offering bowls of cereal and milk (which we know I am addicted to) along with granola bars for an after yoga food fix, Health had free magazines of their latest issue for everyone to take, and resource water had huge bottles of water and very soft and stylish t-shirts. All in all I made out like a bandit!

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Wanderlust in the city is not exclusive to San Francisco, so I highly recommend going and checking their website out to see if there is an event coming near you. It is a free and you cant beat a day in the sun with like minded people, all serving a purpose of connecting with yourself and nature.

 

Health & Fitness Articles of the Week – 5/17/14

Posted in Books and Articles by

How does Facebook affect our sense of belonging? With the mass use of social networking sites I thought this article would be applicable and interesting to most of us. The various studies show different conclusions, but in the latest  study they summarize “Findings suggest that it is communication, rather than simple use, that is key in producing a sense of belonging. When sharing or feedback is restricted, belonging suffers.”

Does Skinny Equal Healthy?  We always think about being overweight or obese as un-healthy, but this article brings up some good questions on if being too skinny is just as un-healthy. “It turns out that while it’s generally healthier to be slimmer than fatter, skinniness doesn’t guarantee health. There are caveats (tons) and exceptions to the rule (that isn’t really even a rule). Skinny does not necessarily equal healthy. There is such a thing as “too skinny” – for everyone”

Outdoor Exercise is more Beneficial than Indoor for Children: Study Some of my favorite childhood memories came from playing tag and capture the flag outside with the other neighborhood kids. It is interesting to see a correlation to playing outside and increased activity with children. It just makes sense. “Findings showed that children who spent more time outdoors were more likely to be physically active when compared to those who spent more time outdoors.”

Life expectancy up worldwide; Japanese women live longest Looking at the top 10 countries for life expectancy for both women and men  most are located either in Europe or Asia. Makes me wonder what can we incorporate in our daily lives from these cultures to help out with our health?

 Trendy workouts rejuvenate old fitness routines–  In an age where people are short on time and money they are going back to the core basics of working out. This article highlights the re-emerging popularity of fitness tools and exercises like jump ropes, kettlebells, dumbbells, group step fitness classes, and basic running. When you know something works why not stick with it.

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Photo from Huff Post

 

Health & Fitness Articles of the Week – 5/11/14

Posted in Books and Articles by

Happy Sunday everyone! Below is this weeks article roundup, enjoy!

‘Fed Up’ Asks, Are All Calories Equal? – This article touches on the popular subject right now of childhood obesity. I for one am very passionate about this subject and definitely want to see the documentary. You can tell from the movie trailer though that this documentary has a very strong point of view. Some of the scary facts I took away were in two decades 95% of the American population will be either overweight or obese and by 2050 one third of the population will have diabetes.  Something to think about…..

Could a Few Beers a Week Cut a Woman’s RA Risk– If only alcohol was the cure for everything! However like anything else that seems to good to be true, the article states this is merely a correlation with alcohol consumption and arthritis reduction, but can not be relied on for cause and effect.  “Long-term moderate alcohol drinking appeared to reduce the risk of getting rheumatoid arthritis, Lu said. But drinking a few beers per week seemed to have the best effect, providing a 31 percent reduction in risk.”

Life With a Dog: You Meet People– For all of us who are pet owners it is nice to read the various benefits of being a dog owner. This article is more or less a feel good piece with some health and medical finding’s added in. “Studies of the health ramifications have strongly suggested that pets, particularly dogs, can foster cardiovascular health, resistance to stress, social connectivity and enhanced longevity.”

Too much protein in middle age ‘as bad as smoking’– If you are anything like me then you grew up being told to make sure and eat enough protein. I for one have never been a huge meat eater, so I have to work to balance my protein intake through other foods like beans, lentils, greek yogurt, eggs, and tofu.  This article challenges the idea of how much protein we really need to consume in our diet and shows research on how eating it in excess can actually be bad for you.

Why Does Your Willpower Wane? And 7 Tips to Pump Up Your Willpower Muscle– Willpower is an interesting concept and the study has some great findings. Regardless on the verdict I think the 7 tips are really worthwhile to look at. “Does willpower get used up if you push it too much, or is it all in your mind? According to the American Psychological Association, there is a robust body of evidence to support that willpower may in fact be a limited resource.”

 

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Photo from Huffpost

 

Saturday Morning Farmers Market- When Pictures Are Better Than Words

Posted in San Francisco, Things I Love by

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Happy Saturday everyone! After having two back to back weeks of work travel and then a week with commitments almost everyday after work I decided I  needed a “me” morning to myself.  Now if you have never done a “me” morning before let me just say first you need to. “Me” mornings are those mornings where everything is focused on what you want to do. No obligations, no watch, nothing has to get done, just time to enjoy the simple things in life that make you happy. These mornings can be the most therapeutic for me personally and are a great way to re-charge your life battery.

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For me that meant starting my day by sleeping in with no alarm clock. I woke up to the sun creeping in through the curtains, feeling the slight coolness from the slow morning breeze, all while being tucked under the warmth of my comforter.  Leisurely I got up and slowly started my day. Once I made it from my sleeping cocoon I took the dog for a walk and then proceeded to go on a run. My initial thought was to just do 5 miles, but today I had the running gods with me and it just felt easy. With no commitments or obligations I decided to just keep going until my body decided it was done. That ended up being a little over an hour (66 minutes to be exact) and 10.10 miles.

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After my run a shower and getting ready was in order. After an intense exercise nothing is as calming and rejuvenating as a long hot shower. There is also something so nice to not have to worry about being ready by a certain time and just being able to enjoy the moment. Part of my “me” day also consisted of wearing my weekend clothes. You know that ratty old t-shirt and torn up comfy jeans that are perhaps not work appropriate, but for a Saturday morning they are just what you want to wear and make you feel good the moment you slip both on. I hope everyone has a weekend outfit that gives them the same satisfaction!

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Next I decided to grab a cup of coffee at my local joint and make my way to the neighborhood farmers market. Let me just say I love going to the farmers market. Strolling through the crowd, seeing what people are excited about, tasting everything I possibly can, the vibrant colors, the sweet smells from the fruit, and just getting inspired by wholesome food. Cherries and Strawberries are in season right now and the market was full of them! The strawberries below were some of the sweetest and most delicious ones I have tasted in a long time. I left the market with 2 very full bags of fresh produce.

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The morning ended with me heading back  home and making a delicious breakfast to enjoy while reading some news articles, which you will all see tomorrow! I sat at my dinner table over looking the window and enjoyed another cup of coffee, some overnight oats (a mixture of yogurt and oats), fresh cherries and strawberries from the market, and a piece of whole wheat toast with my friend Jaclyn’s homemade jam on top. My mission was accomplished, my “me” morning put me into a relaxed place and was a great way to end my week.

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