Tag Archives: Health

Rotation Diet- Day 1

Posted in Health, Recipes by

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I don’t know about you, but every now and again I find myself in a situation where I have indulged more than I would have wanted to. It is one party or event after another and no matter how good I usually am I find yourself continuing to have a couple of drinks, a piece of dessert, or that late night slice of pizza. Since I eat healthy most of the time I can really feel it when I have eaten poorly too often and frequently. I start to feel lethargic, bloated, and it even affects how I sleep. After this last weekend celebrating the marriage of my best friend and binge eating more then I have in months, I decided I needed a re-boot.

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One of the benefits of having your boyfriend as a personal trainer, is your home is filled with interesting books on fitness and health. On a bored night a couple of weeks ago I picked up  the book “How to Eat, Move, and Be Healthy” by Paul Chek. Dustin raves about this book, so I thought why not take a look. In the very back of the book Paul describes a rotation diet, which was the first I had ever heard of this type of diet. Since I read so many books on nutrition I was surprised there was something completely new to me.

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The premise of a rotation diet is  you alternate the foods you eat daily for 4 days in order to help identify food intolerance’s, detoxify your body, help your digestive system get back on track, and can even help to lose weight. “To follow the rotation diet, eat only the foods listed on that particular day. You may have those foods as many times as you like on that particular day, but then you should not consume any of those foods.” Foods are grouped together based on  their food families and because they share similar protein structures and are therefore digested similarly by our bodies.

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The link here provides a good explanation of the Rotation Diet along with how each day breaks out in terms of food. I decided I can at least try this out for 1 full rotation, aka 4 days, and see how it goes. Today was day 1 for me. I have to say the hardest part so far has been the meal prep. Yesterday I had to go to the farmers market and then the grocery store to stock up on enough various fruits, veggies, and meats. Last night also required cooking meals in advance for today. Overall though I have to say so far so good. I have felt full and satisfied after each meal without that urge to snack out of control, which is something I always struggle with. I almost never eat red meat so eating it tonight tasted amazing and just what my body needed. I am excited to see how I sleep tonight and how I feel tomorrow morning. So I am sure you are wondering what  my meals consisted of today, well below breaks it all down. However I do want to note I am a grazer so there may have been some grapes or cherry tomatoes popped throughout the day outside of what I listed below.

Breakfast

  • 1 small banana
  • 1/2 cup of grapes
  • 1/2 cup of mango
  • Coffee with cream

Lunch

  • Half of an Eggplant baked with tomato sauce and mozzarella
  • 2 small red potatoes and eggplant baked with dill
  • 1 pan fried plantain

Snack

  • 1/2 cup of grapes
  • 1/2 cup of mango
  • 1 oz of cheese

Dinner

  • 5 oz Ground beef, bell pepper, lettuce tacos
  • 1 sliced tomato with sprinkled sea salt

Health & Fitness Articles of the Week – 9/21/14

Posted in Books and Articles by

Off the Drugs, Onto the Cupcakes– This article discusses how addicts when entering rehabilitation centers are comforted and eased off of their addiction through sweets and other highly palatable foods. Through this end up trading one addiction for another.  On the flip the article also touches on how when people want to lose weight  quickly they will start adding in stimulants like coffee in order to keep from over eating. With the new research coming out on how sugar affects the brain, some rehabilitation centers are looking at overhauling their nutrition program.  “But though sweets may have eased some people’s drug cravings, many ended up “transfer addicting” from their substance of choice to sugar.”

Walking, Biking to Work May Benefit Mental Health– This article is short and sweet. Essentially research is finding people have a much healthier state of mind when they either bike, walk, or use public transportation to get to work opposed to driving.

When You Can’t Afford Sleep– Personally I found this article very impactful. I think we can sometimes get so involoved with our own lives it is hard to stop and think about what some of America has to go through in order to just feed their family.  “Though Americans across the economic spectrum are sleeping less these days, people in the lowest income quintile, and people who never finished high school, are far more likely to get less than seven hours of shut-eye per night. About half of people in households making less than $30,000 sleep six or fewer hours per night, while only a third of those making $75,000 or more do.”

CrossFit Versus Yoga: Choose A Side– This video is just funny. It takes two workout’s that people have very strong affiliations with and talks about each of them. How does one choose which one to do? You are picking more then a workout, but an identity. Enjoy!

For Posterior’s Sake– Plain and simple this article focuses on the rear end, butt, or derriere along with the emerging popularity of enhancing it among women. Women are focusing in on their glutes like they never have before. “When I was growing up, everyone wanted to look like skinny, bony girls. Over time, butts have become a thing.”

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Photo from Huff Post

What is Healthy?

Posted in Health by

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What is healthy? I think the first thing that comes to most people’s minds with being healthy is wanting to lose weight. Maybe it is the last 10 lbs after just having a baby or getting back to your perceived ideal body weight before a big event. Being healthy can just be getting back on track with food and trying to eat more fruits and vegetables. It can also be just wanting to get into better shape, increase muscle mass, or just get into a regular exercise routine. Then there is striving to hit a goal like running your first marathon or climbing to the top of that 14er mountain you always wanted to. However my question is what if you are doing all of the right things, eating well, working out daily, getting enough sleep, but is it possible you could still not be healthy?

This is the new question I have been asking myself recently. I would say I eat healthy 80% of the time. I work out daily, sometimes even twice a day if I am being honest with everyone. I try to go to bed early every night  in order to get enough sleep. So why would I be questioning if I am healthy? Well let me explain. Over the last 6-9 months I found my life started to get a little stressful. We all run into this as adults right. Where all of a sudden things you were not expecting just smack you in the face and all of a sudden you feel like you are paddling upstream and are just doing your best to maintain a balance. We all figure out ways to cope with the added life stress, for some that is with food, others it may be shopping, but for me it is exercise. I exercise to relieve stress and to put me in a good mental state. The more stressed I become the more I want to move my body. This is not a bad thing, except you have to make sure you are balancing out your energy expenditure with enough food in order to sustain the new added activity.

Through the years I have become a lot better at balancing eating what I know my body needs with what my body craves in order to not binge. I am not perfect and I know learning this balancing act will be ongoing for me, but at least as long as I continue to make progress that is really what is important. So again, where am I going with this.  I found over the last 9  months the one thing I was not doing was eating enough to support my additional movement and exercise. Without trying to I ended up losing a few pounds.

What is a few pounds right? Well for someone already at the bottom of their weight range a few pounds can make a big difference. Once I lost the few pounds unintentionally  it created a viscous cycle in my head. For someone who has trained themselves for years that weight loss is a good thing and weight gain is bad, seeing a lower number on the scale felt like a new accomplishment even though I had gotten to a weight that I knew was not healthy for my body or sustainable.  I had a few close people in my life come and tell me that I had gotten to that “scary skinny” place and wanted to make sure I was aware. Let me just say now how much I love having people in my life that will tell me those hard things to hear.

So what does this all mean? It means we spend a lot of time focusing on how losing weight, eating healthy, and exercising more are all healthy things. Yes they are. Being healthy can also be listening to your body and learning when to pull it back. Right now for the first time in almost 4 years I am actually learning how to accept gaining weight as a good thing and that for me this is healthy. It continues to be interesting to me how much our mental state dictates our relationships with ourselves. Now having put back on those pounds I did not mean to lose I am more satisfied with my appearance. It is important to remind ourselves a number is only a number. At the end of the day it all comes down to how we feel. I am still a work in progress, but wanted to share my story.

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

Posted in Books and Articles by

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

Posted in Books and Articles by

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

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.

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

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

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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