Antioxidant Detox Part II... Advice & Tips

Happy Leap Day!  I'm getting a lot of questions regarding the 'cleanse' that I discussed in my last post, so I am going to provide you with some info and tips tonight.  I'm on day 3 and honestly it's pretty easy.  The hardest part for me is not eating some sort of dessert after dinner.  I kill the craving with either berries and cinnamon or a half cup of cottage cheese with a tsp of jam.  I always drink peppermint tea to wrap up my night... I just love it.

Anyway, most of the questions I am getting revolve around how 'strict' it should be... Here's the thing... I am not about extremes.  I believe this 'cleanse' is a great kickoff to a healthier eating lifestyle, boosting energy, and brightening the skin.  I've been super busy at work lately and I've had a lot of other commitments so I felt like this was the right week to slow down and eat the cleanest way possible.  I don't find it difficult because I already eat similar to the plan.  

My suggestion to those who find this plan very different from their regular diet, is to modify.  Be sure to include berries, colorful vegetables,  nothing artificial, and very low sugar. I don't see adding a piece of 100% (has to be 100%) whole wheat or whole grain bread or english muffin to the mix... that's fine.  Even some whole wheat pasta, quinoa, brown rice, etc.  I understand how difficult this can be, especially with a family, roommates, etc.  Just make sure your list includes lean proteins (chicken, salmon, tuna, etc). Stay away from red meats during the cleanse.  Keep the list low salt, low sugar and again... include lots of colorful fruits and veg.  TIP: frozen fruits & vegetables are well-priced, easy to store, and just as healthy as fresh fruits... sometimes even better.  Frozen fruits and vegetables are flash frozen very quickly after they are picked so they stay fresher than say, a tomato making it's way on a truck here from Mexico.  Makes sense, right?  

Here are some high ORAC  (Oxygen Radical Absorbance Capacity)  foods - I'll list the top few for each category (veg, herb, fruit, etc):

- Artichokes

- Broccoli

- Kale

- Onion

- Green/Red/Orange Peppers

- Spinach

(basically all veg)

- Pecans

- Walnuts

- Pistachios

- Avocado

- Peanuts (pb!)

- Cinnamon

- Cloves

- Oregano

- Tumeric

- Blueberries

- Cranberries

- Red delicious apple

- Granny smith apple

- Raspberries

- Sweet potato

- Oatmeal

- Oat bran flakes

- Red potato

- White potato (yup - bake it baby!) 

- Pumpernickel bread

- Dark chocolate

- Coffee

- Sangria

- Red wine

(full lists are in Keri Glassman's book, the O2 diet)

You may be surprised to hear that greek yogurt doesn't have any points on the ORAC scale, however, low fat chocolate milk does! (You can thank the chocolate for that)  None of the protein rich foods have an ORAC value on the scale (chicken, turkey, salmon, tuna, etc - none of it) - doesn't mean you shouldn't eat them though!  They have so much value in SOOOO many other areas. You know that ;-)

A few more tips - I understand that it's not easy to stick to a plan like this with a family to feed or roommate pressures, especially at dinner.  My advice would be to again, MODIFY.  Make the big salad that I included in the last post at the beginning of the week and serve it as a side during dinner for the next few days. Make a side of whole wheat, protein plus pastas, or brown rice, baked potatoes (or frankly, whatever the fam wants) as a side so that they feel like they have a complete meal.  You can skip dessert for a few days.  The rest of the fam can do what they want. (As a side: My mom doesn't know this yet but I would like to interview her for a feature of her tips in an upcoming blog - I grew up in a healthy household but I was never deprived of the foods I loved... I have received questions from new college graduates to friends my age to friends with big families and kids that have now moved out of the house - I'd like to provide her feedback so that I am connecting with ALL of you!) She's going to laugh when she sees this.

Last but not least... Afraid to cook? Just dive in and do it!  Nothing I make is really difficult  and I'm a much better cook than I was in my early 20's .  Email me for tips and advice when you need it.  Know the basics and you'll learn - I promise.  

**During cleanse week - you CAN and SHOULD still exercise.  I suggest cardio and lots of stretching.  This week should be all about making you feel your best!

Until next time - check out the salad I made tonight - it's really so good! I promise! It's the same salad I made on Monday only I added a few sunflower seeds tonight - I wanted the crunch!  Have a great night everyone, hope the rest of the week goes by without a hitch!

Romaine, red & orange peppers, avocado, grilled chicken, cucumber, sunflower seeds, grape tomatoes, and my greek yogurt recipe dressing.

Detox Foods & Antioxidant Salad

You've heard me talk about antioxidants a lot, but, I have yet to explain what exactly an antioxidant does.  The simplest way to explain it is this... as we age... cells die and form "Free Radicals", tiny bits of oxygen that have no home and decide to camp out wherever they want in your body and on your skin, disrupting cell function. Antioxidants neutralize these free radicals  and protect our bodies from them.  Free radicals have been linked to wrinkles, heart disease, poor immune function, and cancer.  I try to consume as many antioxidants as possible and I learned all of this from a book I read a couple of years ago by Keri Glassman, MS, RD, CDN and contributor to Women's Health Magazine (photo of her book below).  She grades foods on an ORAC (Oxygen Radical Absorbence Capacity) scale.  I'm not going to get into her list (she can do that), however, I will talk today about my antioxidant salad and how I 'detox' during the week.

This is what I bought today at the grocery store: Red and orange peppers, tomatoes, granny smith apples, romaine, sundried tomatoes, fage, frozen berries, pecan halves, stevia and  Real Simple ;)

As you know by now, I eat very healthy and CLEAN (no preservatives, additives, high fructose corn syrup, etc. etc) on a consistent basis. I eat the above foods all the time, but, sometimes I take a week and dedicate it 100% clean eating and a lower calorie intake than usual.  I challenge you to join me this week!  I know one person who is already going to join me, you know who you are!

Anyway, during these choice weeks I eat as many antioxidants (consisting mainly of fruits/veg) as possible, drink a lot of lemon water, say no to booze (yes even wine) for a few days, and steer clear from sugar and my favorite, frozen yogurt.  It detoxifies and re-charges my system. Plus, these foods are amazing for the skin.  (Keri has a whole plan in her book that includes a 4 day cleanse and then a week by week meal plan)  I'm doing the 'cleanse' this week, but, with modifications!

Antioxidant salad! Romaine, spinach, tomatoes, red peppers, orange peppers, avocado.

How to make the above salad: Chop up all of the above listed ingredients and toss with my Greek Yogurt dressing from the Greek Yogurt post.  Cook the preservative free, no hormone chicken in low sodium chicken broth, oregano, pinch of salt, crushed red pepper, and garlic.

For dessert, I heated up frozen berries with cinnamon.  Now, I'm having peppermint tea w/ stevia as I type.

Here's my plan for the rest of the week

Bfast - 1 egg w/ 3 egg whites OR Fage greek yogurt w/ berries

Snack - Granny smith apple

Lunch - Chicken and spinach OR Fage greek yogurt with berries; 8 pecan halves

Snack - Celery and carrot sticks w/ apple cider or balsamic vinegar

Dinner -Antioxidant salad OR Lean Protein with artichokes or another veg

Dessert - Berries with cinnamon and peppermint tea with stevia

*Sip green tea and lemon water throughout the day

What is this nonsense you ask?  Ever take celery out of the bottom drawer and think it's bad because it's gone a little, uh, limp?  Cut off the bottom and stick it in a glass of water (thanks mom, for this tip)

Keri Glassman's O2 Diet book allllll about antioxidants.  I have found this one of the most informative and educational books on health that I've ever read.  This and Jillian Michaels' "Master your Metabolism"


HAVE A FABULOUSSS WEEK, EVERYONE! And, let me know how the detox is going!  I'd love to hear about it!

Old Injuries & Avocado Pasta Recipe

Whew... this week was BUSY!  It's been almost a week since my last post... I'd like to post more often than that but my schedule was jam packed this week.  It's nice to sit here and relax for a little bit this morning.

Onto the subject at hand... Old Injuries.  For those who know me or follow me on twitter @sherriZZA... you know that four months ago I tore my hamstring then threw out my back (specifically my right trapezeus, where it attaches to the spine), 2 weeks ago.  I've kept up a modified exercise routine throughout and I've been sure to stretch and take care of these muscles that I injured.  What I failed to do after I tore my hamstring... was to stretch and be mindful of my old injuries.  

Here are a few of my old injuries: I first injured my trapezeus about a year and a half ago... I have some knee issues and since I'm a runner... I have IT band syndrome that I have to stay on top of on a consistent basis.  I also used to teach kickboxing so sometimes my hip flexors get weak.  I'm not listing off these things for you to know, I'm listing them because I suggest that you make a list in your head right now of injuries you've had in the past... since high school.  Write them down. Ok now, do you stretch these old injuries on an ongoing basis?  A few times a week?

Here's the deal... these injuries may be healed but they are more apt to re-occur over time, even if you work out all the time and especially if you decide to dive head first into an exercise routine.  I have been so concerned about my hamstring, that I forgot about my back and haven't been stretching it as much.  I have also  been using heavier weights to lift back, which I need to be careful of doing.  Now, I haven't been able to lift upper body for almost 2 weeks because my trap is still healing.  (acupuncture is my secret weapon though - I'll talk about this in another post).

The good news is that I've taken excellent care of my hamstring and with a combination of stretching every day, some strength exercises, and using my "stick" and "foam roller" I'm finally running again (HAPPY SHERRI).  But, now my hip flexors are sensitive again because I've jumped right into running without stretching them.  So, now I need to slow down and make sure I'm getting a full stretch in, almost every day and especially these re-occuring issues, every time I work out. 

A great way to take care of all of this is to add Pilates or yoga to your exercise routine at least once a week.  I taught Pilates for years and can't remember ever having an injury during that time - makes sense right?  

There are also two tools that I LOVE especially for my IT bands (learn more about IT band syndrome here (it is very common in women, Type A's, and high mileage runners  (go figure!): http://bit.ly/yghGn4) and my hamstring.  "The stick" and a "Foam Roller" (photos below). These items compress and stretch muscles by massaging deep into the tissue.  It breaks up the lactic acid build up and penetrates deep into the muscle to release tense muscle fibers.

I understand that time is of the essence for almost everyone.  I personally do not stretch enough because frankly, I'm so busy that I try to get in the best workout possible before I head into work for a 10-11 hour day.  That's an excuse though, isn' t it? My hamstring was injured and I wanted to be able to run again as soon as possible so I found time to stretch.  I will be adding Pilates back into my routine and also make sure to get in a stretch every day. (even if you don't work out - give yourself a 5-10 minute stretch in the morning before you start your day - trust me you'll feel better).

Factoid of the day: Each muscle you stretch should be held for 40-60 seconds to be effective.  When I first got certified in 2004, it was 20-30 seconds. When I got re-certified in 2010, they re-wrote this rule.  Interesting, huh?

"The Stick" for Runners - Great for IT Bands & Hamstrings... Press firmly for  about 20 times.

Therma Roll, "Foam Roller"  Great for hamstrings, glutes, quads, calfs, etc.

If you don't have any fancy products, all you need is a yoga/pilates mat to get a good stretch in  :-)

Onto the recipe of the day... I've posted this meal on my Instagram (http://instagr.am/p/Hc44CdhAK1/ ) account (@sherriZZA) twice and received a lot of interest in the recipe.  It's SO delicious and super healthy.  I found the recipe on Pinterest.com and have made it 3 times.  It is super healthy but it's also a bit high in calories so I modify the recipe by using more lemon juice and of course, Barilla Protein Plus Pasta! I also add shredded chicken and serve it with a side salad. Enjoy and have a relaxing Sunday!

Yield: Serves 2

Ingredients:

• 1 medium sized ripe Avocado, pitted
• 1/2 lemon, juiced + lemon zest to garnish
• 2-3 garlic cloves, to taste (I used 3 and it was quite garlicky, but if you are not a big fan of garlic use 1 clove)
• 1/2 tsp kosher salt, or to taste
• ~1/4 cup Fresh Basil, (probably optional)
• 2 tbsp extra virgin olive oil
• 2 servings/6 oz of your choice of pasta (I used 3oz of spelt and 3 oz of Kamut spaghetti)
• Freshly ground black pepper, to taste

 Directions:

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.

3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.

I add shredded chicken to the pasta to lower the carb count, I also add a spinach salad  (spinach with my greek yogurt dressing from the Greek yogurt post)

Protein Plus Pasta Dinner

Barilla Protein Plus Pasta (yellow box)... if you haven't tried it - buy it this week.  Here's the deal... I'm Italian... I grew up with a family sauce and meatball recipe passed down from my Great Grandmother.  I love pasta.  Love it.  White pasta... while delicious... is not the best for every day eating.  Barilla Protein Plus Pasta, on the other hand, is healthy and guilt free.  

Here's the label.  As you can see, there are 10g of protein in a 56g serving.  There are 4g of fiber, just 2g of sugar, PLUS what you can't see on this label is that there are 360mg of Omega-3.  (And the 'fooducate app' gives it an A- rating!) Download this app if you want help with your shopping list - it's so cool!) Oh and I just think it tastes better than whole wheat pasta so that's also why I recommend it. 

Anyway, using this pasta instead of white with any of your recipes is already making it healthier, however, using olive oil, veggies, and a lean protein, will make it super healthy.  This pasta is also great for vegetarians because it has a nice amount of protein that even most whole wheat pasta's do not have.

Here's what I made tonight:

Portabello, Sundried Tomato, & Chicken Pasta

Need:

- 1-2 white breast chicken tenderloins (not necessary if you want to make this vegetarian)

- Mushrooms (tonight I used baby bellas) 1/4-1/2 cut

- Couple tablespoons of sundried tomatoes (great alternative to fresh tomatoes in the winter)

- Tbs of capers (brine-y, salty flavor - they are in chicken piccata) (they are flower buds from the caper bush)

- 1 Garlic Clove

- Crushed red pepper, salt, parsley, couple squirts of lemon (seasoning)

- Low Sodium Chicken broth (talked about this is an earlier post - great way to cut down on using too much Extra Virgin Olive Oil) (Use low sodium so that YOU control the salt)

- Extra Virgin Olive Oil

To make:

- Boil water (salted) and throw in pasta

- Saute chicken in a separate pan in chicken broth, garlic, and seasoning

- In a bigger saute pan, drizzle mushrooms, sundried tomatoes, capers, garlic, seasonings in Extra virgin olive oil and then saute in a little chicken broth

- Let the vegetables simmer down and then add in a bit more chicken broth to de-glaze the pan (de-glazing can be done with white wine, as well - it'll pull all of the nice, flavorful bits off the pan - google this if I did not explain clearly - it is a common cooking method and will pull up immediately in a search)

- Mix all together then add parmesan (I was out of parmesan tonight so I used some feta, but, I prefer parmesan with this meal)

- Serve & eat - I pair it with a simple spinach salad and my greek yogurt dressing (earlier blog post)

*Please note that my ingredient list is for a single serving - easy to double/triple/quadruple, etc.

By my calculations, the way I prepared this tonight, it had about 390 calories. 

Workout tip of the day:

You've probably heard of Interval Training or HIIT (high intensity interval training).  These workouts are GREAT for burning the maximum amount of calories possible in a short period of time. HIIT workouts are a bit more intense than regular interval training and I'll get into that in a later post, but, here's an interval to try tomorrow (especially if you're an elliptical person).

- Warm-up at a medium pace for 5 minutes

- For the next 25 minutes, do the following:

- 3 minutes at the highest resistance you can possibly manage to move the pedals and handles... you should look like a gazelle in super slow motion, but, you'll feel it.  I'm talking slow... you might look funny but who cares... that person next to you at a 4 and having a full fledged conversation on their cell phone with no problem and no shortness of breath - has nothing on you.

- 2 minutes at a low resistance and going super fast

- Repeat until you reach 30 minutes (or more)

Runners or those who are ready to start a running program :-):

Get on that treadmill and warm up for 5 minutes at a medium pace then fly for 3 mins, jog or walk for 2 mins, repeat until you hit 30 mins.  GREAT workout.

Have a nice night ;-) (ah yes, that is wine next to my meal - one glass of red ;-)

Health in Friendships

As I've mentioned in my Bio and in the overall description of this blog.  Health is so much more than eating right and working out.  It's about having great relationships in life and being truly happy.  I feel so blessed to have great friends and an amazing family. I'm going to get a little sappy for a moment and then I'll revert back to tips- ha!  

So I had a group of my very close girlfriends over on Friday night.  I think it's important to make time like this with your close friends.  Whether you have 1 best friend or 7... letting them know how much you appreciate their support and loyalty to you as a friend, is so meaningful.  If you haven't called these people in a while... call them.  Just like in romantic relationships, you have to work to keep your friendly relationships strong, as well.  Make time for these people who have been there for you at 4am and beyond.  These are the people that have known you at your worst, best, funnest, and saddest.  They appreciate you for all of the things that make you, YOU, and vice versa.  Show them your appreciation.  That being said, we had a great time... it was just a group of 5 of us on Friday night... we had snacks, drank wine, and chatted.  Typical girls night.  But, it's these nights that stand out from many others. Solid friendships and family members keep you positive, strong, and supported.  That's what's most important in this crazy little world. 

So, getting back to tips... I did end up serving pretty healthy snacks.  As much as I love health and eating well... I'll never force it upon anyone... that's not my thing.  I don't like to sound 'preachy' or give unsolicited advice. That's why I'm enjoying having this blog.  It's a choice whether or not you want to read it.  That being said, when I entertain... I usually have pretty healthy food and mix in food that I know everyone likes. Here's what I did:  veggies and Tzatiki (greek yogurt dip - ((shocker that greek yogurt was included ! - ha try it if you haven't... it's made with greek yogurt, garlic, cucumbers, lemon, and a bunch of healthy herbs... I've made it from scratch a few times in the past but it takes a lot of ingredients and trader joe's has a great version. Most people don't realize how healthy it is - literally 30 calories in two tablespoons and NOTHING fake or 'fat free labeled')); I also had these little brown rice crisps, sweet potato chips (yum!), hummus, olives, pita chips, then I ended up serving a trader joe's frozen pizza (try their frozen pizzas - so good and minimal ingredients!) and served a box of chocolates for dessert.  None of the above listed items have trans fats or have the 'fat free or 'low fat' label planted on them... gross. When you see that - it just means that it has added sugar and that weird olestra shit that no one should eat.  I serve real food and if that means a bit more calories - who cares... it's real food and your body can process it.  One of my friends made fresh guacamole which was delicious and also so healthy! Serving the chocolates for dessert was fun! Usually I cook more but it was Friday night so I didn't have time to make a full on meal - this was a great alternative.  We also had a lot of red wine ;-)

I love nights like this... it's fun to do this with a group of friends on a monthly or bi-monthly basis.  My parents have a supper club with their friends every other month and each night it's themed ... they have a BLAST!  Call your friends, laugh a lot, and appreciate their friendship. That's what matters most.  Hope you all have a lovely week!

Sandwich Supper

Simple meal tonight.  I love sandwiches... love them! And, there are so many ways to make a sandwich healthy.  Here's the recipe for a meal I made tonight for dinner.  I had a bunch of veggies in the fridge and new "brown rice" wraps from Trader Joe's.  Here's what I whipped up:

Need:

- Whole wheat wrap or "brown rice wrap"

- Mushrooms (I used baby bellas) (hand full)

- Zucchini (1/4)

- Shallot (or red onion) (up to your pallet! - shallots are sweeter - I used one half shallot today)

- Spinach - 1/4-1/2 cup

- Feta Cheese - tablespoon

- Avocado - 1/4

- Chicken - 1 tenderloin (use more if you're really hungry - it just might not fit)

- Olive oil, salt, crushed red pepper, parsley (dashes, sprays, pinches)

- Lightly drizzle olive oil on grill or saute pan and over mushrooms, zucchini, and shallot, then season with the salt, pepper, parsley .  Grill or saute them until they start to sweat, keep them on the stove for another couple of minutes (taste them if you're not sure when they are done!)

- In the mean time, get the piece of chicken ready by giving a quick spray or drizzle of olive oil, add salt, crushed red pepper, and parsley (these are staples in my cooking - you can probably tell by now)  add some chopped garlic too, if you have time.  Put this chicken to the side to marinate for a couple of minutes.

- While they are cooking... arrange the spinach, avocado and a tablespoon of feta cheese on one half side of the wrap

- Once the veggies are done... toss them on the same side of the wrap

- Add the chicken onto the same pan... cook it until it is done and then shred it and add to the wrap.  (how to SHRED?: Take two forks and pull then against the grain of the tenderloin)

- Wipe the pan down and turn down the heat.  Fold the wrap in half and throw it on the pan to give it a quick crisp, then flip and do the same on the other side.

Cut it and you're done!

By my calculations, this has about 370 calories! Plenty of protein from the chicken, mono-unsaturated fat in the avocado, antioxidants in the onion/shallot, fiber/nutrients/antioxidants/vitamins in the spinach and mushrooms.  Enjoy!

Living Room Lift

Lifting! Yes, you can work out at home. Yes, you should be lifting if you're not.  No, you will not bulk up and get gigantic muscles (if you're a girl) if you do.  Women do not produce enough testosterone to build bulky muscles. Period.  If you see a super jacked woman at the gym, she's probably doing a competition and taking something.  When I first started working out... I felt guilty if I didn't get a cardio workout in... until I realized the power of a lifting workout and how it would eventually help increase my metabolism.  Knowing this and understanding what it can do for you, is so important.  Trust me, if you're not lifting already, start! Plus, it's fun to mix it up... That damn elliptical gets so boring (I'll get into this later - the elliptical should not be your every day choice)


Here's why it's so important:
1) Lifting builds your bone density (you didn't think I'd list this one first, huh?) Ok so lifting and jumping build bone density... super important for when you get older... can greatly reduce your risk for osteoporosis.
2) Muscle burns 3-4 times as many calories AT REST than fat does.  Seriously!  Think of it this way... think of your super jacked guy friends who never ever do cardio but lift at the gym on a consistent basis.  Why are they so fit and fat-free?  Their metabolism is through the roof because they have dense muscle mass that is burning calories while they are sitting at work.
3) It gives you tone and strength - this is the obvious one - Michelle Obama arms don't come from doing the elliptical... I can promise you that one!


Here's an at-home workout that you can do in your living room... all you need is 3 or 5 or 8 lb free weights (Heavier for guys)... you should work to the point that the last few reps are a struggle) , a balance ball,  and a yoga mat.  I do this workout a lot and it takes about 40 minutes.  I found it in a book I read and then made my own personal modifications.  It's great to do before work... especially since it'll get your heart rate pumping throughout the day.


(If you don't have the balance ball - you can modify and work without it, except for the first move.  The balance ball helps work more muscle groups in your core because you have to 'work' to balance!)




Warm up


1. 50 Jumping Jacks


2. Squat with overhead press (20)
Tip: Large muscles burn more calories at work so it's good to combine them with a small muscle move ie: (squats with overhead shoulder press)  Large muscles include: Back, quads, hamstrings, glutes, chest, core; Small muscles: biceps, triceps, calves, shoulders
3.. Hip Lifts on the Ball - Lay on your yoga matt.. put your legs out straight and dig your heels into the ball.  Lift your hips off the matt for 20 reps.  Works glutes & hamstrings.


3.. Chest press on the ball... (20)... Your position on the ball  should be so that your upper back is situated on the ball, feet on the floor... and push up through your hips to keep an even table top position. (you'll feel it in your glutes)


4. Chest flies on the ball... (20) Same position as #3


(repeat the last 4 again)


Next...
5. Lunges with bicep curls (do 12 on one side and 12 on the other) (remember to keep those knees at a 90 degree angle)


6. Reverse butt bridges... Lay on your matt...feet planted on the floor push your hips up to the ceiling, pushing through your heels... (20)


7. Plie squat with dumbells.  Feet out wider than shoulders and hips, toes and knees faced out... drop down into squat with dumbell in between legs, and then push back up (20)


8. 12 burpees


(repeat last 4 again)


9. Back flies (20) Use a heavier weight... your back is one of the strongest muscles


10. Lateral raises for shoulders.... Lift both straight arms up to the front... don't go any higher than shoulder, bring them down and then lift them out to the side. Do this 20 times (will likely need to use a lighter weight for these)


11. 20 alternating backwards lunges


12. Tricep extension in squat.  Squat down and bend over about 45 degress... lift your elbows back and extend both arms out... (20)


13. Bicycle crunches (30)


(repeat)


Stretch!
If you need any help with form... you can google any of these moves for a photo - these moves are standard practice and you should be able to find photos anywhere!  Good luck and feel free to ask me questions. It's hard to explain without photos!  Have an AWESOME week!

Back from Indy

Whew! Back from Indy and it was a worldwind! It was a great conference and I got to catch up with a lot of old friends and put many faces to names of the individuals I work with in the corporate office on a daily basis.  Our schedules were jam-packed, therefore, making it even more difficult to stay healthy but I think I did a pretty good job.  I did work out both mornings (the second morning was a struggle - it was the night after our awards ceremony and big bash at Crane bay).  What I did not expect was that every meal was planned for us, luckily I was able to find some healthy options. I did stick with yogurts/fruits/oatmeal during the breakfast hour.  At lunch, there was a salad bar, so that was easy.  The tough part was sitting alllllllll day long and then have 15 minute break periods with multiple snack bars.  Confession: I love candy and there was a candy bar filled with all of my favorite varieties.  I gave in, dabbling in some peanut m&m's... I figure it was the best choice since the peanuts have protein and some iron... balancing out the sugar from the chocolate.  If I chose gummy worms, jelly beans, etc... my insulin levels would have spiked then dropped... leaving me feeling like crap. 

I bring this up because I read an article on the plane that discussed how the ability to resist, decreases throughout the day because you literally tire from saying 'no' and resisting all day.  Makes sense doesn't it?  It's easy to resist the donuts at work first thing in the am but at the end of the day when the dessert tray arrives... it's much harder to say no.  It's good to stay mindful of this... but also, don't beat yourself up.  I'd say on this trip, overall, I made healthy choices 80% of the time (had some candy, desserts, etc. at times when I typically would not)... but not bad considering what was in front of me.  I made sure to drink green tea at every break and stay hydrated throughout the day.  I stood whenever I had a chance and I didn't have any soda. (ah, though I may have exceed the two drink max on awards night).  I also was in bed at a decent hour every night.  What I took away from this three day spree of back-to-back events was that I was mindful and didn't forgo my healthy lifestyle just because I had an 'excuse' to do it.  

Moving on, I'm back and I'm exhausted.  I got a good night's sleep last night and this morning, I put together a breakfast of items that I have left over in my fridge. It is a great power breakfast and so healthy!  Here's what I did and next to each ingredient is a description of their healthiest traits:

- 1 packet of oatmeal - whole grain, high fiber, low sugar, packed with B vitamins (energy)

- Dash of cinnamon - antioxidant powerhouse, balances insulin levels

- Half a green apple - most antioxidant packed apple - high fiber

- Tablespoon and a half of cottage cheese - loaded with protein and its amino acid compound is known to repair muscle fibers faster

- Tablespoon and a half of walnuts, chopped - omega-3 fatty acids, high antioxidant levels

- Cook oatmeal with cinnamon... chop the apple and walnuts... add in and then top with the scoop of cottage cheese... Later today I'll get in a good workout and will probably be back to 100%.  Have an awesome weekend!!!

 

Leaving on a Jet Plane...

Tomorrow morning, bright and early, I'm headed out to Indy (ah, yeah let's not go there) for my company's National Conference.  It will be three days filled with back to back seminars, meetings, luncheons, and 'gatherings' at night.  For this reason, I thought it would be fitting to discuss my tips for staying healthy on a business trip.  Remember, it's not a vacation, it's a business trip... don't take a vacation from your healthy schedule ;)


First things first, The Plane.  Stale air, germy seats, sneezy people... ugh.  The first thing I do is a lap around my terminal to see what kind of breakfast they have to offer.  Jet Blue, by far, has the most amazing terminal.  They have greek yogurt, plain and multiple flavors, all natural bars, coconut water, everything!  Tomorrow I'm flying American... not sure what they have but I'll be prepared just in case.  I always bring a few packets of green tea, stevia (natural sweetener, calorie free, derived from a plant. Don't eat splenda, equal, or any other fake sugar - you're better off eating a tsp of sugar if you don't have stevia - I'll go into further detail in a later post), and packets of oatmeal in my carry on.  My flight leaves at 6:55, otherwise I would eat at home.  Don't skip bfast!


Here are some healthy options that you can usually find on most terminals: yogurts, oatmeal (at starbucks), lara bars, kindBars, etc.  You don't have to go for the bagel just because it's easy.  If I can't find anything healthy, I'll pick up some hot water in a cup at any of the vendors (they'll have it - they have tea, right?!) and pour my oatmeal in it.  Tip: Yogurt parfaits are everywhere - beware: The granola packs a ton of calories and fats.  If you pick one up - immediately dump at least half of the granola in the trash.  I've found that the yogurt in them is usually a low fat variety so you're good there. Next, I grab the biggest bottle of water I can find and drink it throughout the plane ride. Lastly, I ask the flight attendant for hot water and make my own green tea with my stevia.  They have regular tea on the plane which is fine, but, I like green better for all of it's antioxidant properties and the energy it will give me for the rest of the day.  Remember the antioxidants in the tea, and the cultures in the yogurt are going to strengthen my immune system on the plane (in addition to all of the other awesome things it's doing for me). One more thing - don't sit until you are on the plane - you'll be sitting for hours - you can handle standing for 45 mins to an hour.  Standing burns 1.5x as many calories as sitting... yup! Oh, and don't forget your hand sanitizer.


Next, breakfast and lunch.  Make a rule: no white/no sugar.  What I mean by that is no white carbs... if it's not whole wheat/whole grain - don't eat it.  Don't eat excess sugars either... they'll cause tiredness throughout the day at all of those meetings!  Easiest way to stick to this plan is to look for lean meats, vegetables and whole grains on the menus. Breakfast is easy - there's usually healthy options at hotels.  Lunch is harder.  If you're at a restaurant and the options are minimal... just get a salad with grilled chicken (boring but you'll feel better later).  If you can't stomach a boring salad...  Pick a sandwich and make modifications.  Ex: turkey club, no mayo, no aioli, on wheat, no fries.  When it comes - take out the middle piece of bread - is that really necessary?  Plus, I can't even fit it in my mouth when they do that!  You can leave a strip of bacon - it won't kill you - there's only 45 calories in a strip.... just don't load it up. 


Last but not least, dinner.  Same rules here.  Dinner is sometimes easier... a lean piece of meat with a side salad, baked potato (yes baked is fine - don't load it up!), and veggies (steamed).  It's also fine to get something that tastes a little better and is moderately healthy, as long as you don't finish it - it's probably huge anyway, right?  One of my favorite things to get is a caprese salad and a shrimp cocktail.  So healthy and so not boring! Red wine is fine. Keep it under 2 glasses.


Almost done!  Getting in a calorie burn:  During the meetings, if you can't handle sitting any longer (this happens to me) Go to the back of the room and stand... just say your back hurts (it probably does, right?)  Also, fidget, move your leg, clench your abs, etc.  I'll be sipping green tea all day if I can swing it... calorie burn w/o movement... yes, please.
Next, bring workout clothes! Even if you're not a morning worker-outer... it's SO EASY at a hotel.  First, usually you get to wake up a bit later because your meetings are in a hotel - no commute.  Next, it's in the building - need I say more?  You'll feel so much better during the day.  Plus, it's fun checking out different gyms (at least I think so?)  At the very least... do this: 20 push ups, 50 jumping jacks, 20 squats, run in place for a minute, 20 alternating lunges, 30 jumping jacks, 10 push ups, 10 burpees, repeat as many times as you can handle.


Hope this helps on your next trip - have an awesome night/day, everyone!

Oatmeal, green tea, white tea, stevia, and detox tea.  It all fits in a little ziplock!

Superbowl Sunday - Here we go Pats!!

Ok quick post today. It's Super Bowl Sunday and the Pats are in it.  It is time to celebrate and enjoy this day.  I'm not going to preach about making low cal dip and avoiding certain foods.  That's not what today is about.  It's about camaraderie and spending time with friends and family. 


Here are my tips for the day:
1. Enjoy the Super Bowl foods... Just be mindful.  Know what you are putting in your body and try not to over-do it.  Just enjoy.
2. Eat your favorite snacks first... and pass on the ones you really don't care about.
3. Drink a lot of water before game time.
4. Get a workout in now if you can.  If not, consider this your rest day and make sure you work out tomorrow. 
5. After the game, drink as much water before bed as you possibly can.  Take a multi-vitamin and a couple ibuprofren.  Trust me, you'll feel better in the morning. 
6. This might be the most important one - don't complain about getting fat while eating the buffalo chicken dip and don't complain after.  No one wants to hear it and it's not good for anyone.
7. It's helpful to make a plate of the snack foods, that way you know exactly how much you are eating, rather than just going back to the bag 100 times
8. Laugh, cheer, and get as fired up as possible.  
Have an awesome day, everyone!  I'm going to eat, drink, and be merry today.  I hope you do, too!  GO PATS GO!!!!!

Adenosine Triphosphate (ATP)

Ok, we're going to give my recipes a break today.  Let's get scientific on a Saturday morning and talk about ATP.  So often I am told by friends and acquaintances that they 'just don't have the energy to work out'. Well, there's a reason they feel that way.  I am going to try to explain this in the simplest way possible... forgive me if I get too technical.  I could go on and on about the details of the energy systems, but, I'm going to try to keep it concise. Most of my posts won't be this scientific (I feel like I'm writing a research paper today), however, I hear the above statement so often that I think it's necessary to explain. Plus, I'm a nerd and find it fascinating!

- First, here's your definition of Adenosine Triphosphate (ATP): Intracellular carrier of chemical energy produced by the body for muscular work. 1

- What this means: The three energy systems I'm about to discuss have a goal of breaking down food to release the chemical energy that makes ATP, which ultimately supplies energy to muscles.2 (Ah, you're catching on now right?) ** You need ATP to make energy to make your muscles move** If you don't have any stores, you won't have the energy to work out - make sense?

There are three energy systems in the body.  The Phosphagen System, Lactic Acid System, and the Aerobic System.  Two of these systems can operate in the absence of oxygen (Phosphagen and Lactic Acid) - These are your anaerobic systems. 3

1. The Phosphagen System supplies energy very quickly (therefore produces ATP very quickly, but, you will also fatigue quickly).4  Exercises that do this: Jumping, Sprinting, Lifting heavy weights, Kicking, etc.) 

2. The Lactic Acid System - This energy system uses glucose and produces more ATP than the Phosphagen system, but, it is still limited because its end product is lactic acid which is not well tolerated by the body.5 Exercises that do this: High-intensity sports that result in fatigue after 45-90 second bursts) Soccer, hockey, tennis, etc.

The third system needs oxygen to function.

3. This system is the Aerobic System which uses carbs, fats, and proteins as sources of fuel and produces water and carbon dioxide as end products which means this system has really a never-ending ability to make ATP.6  It is produced when you stand, walk, fidget, etc. As these activities become more intense - the other energy systems turn on so that ATP production will be complemented. 7

Ok, so now you want to work out, right?!  Here's my workout for the day.  It mainly uses the Phosphagen system. (Aren't you glad you know what that is now?) And you can do it in your own living room - you just need some free weights!

- Jog in place for two minutes

- 30 jump 'n jacks

- 30 butt kicks

- Stretch for a minute

- 20 Squats with overhead press: Grab some free weights (5, 8 or 10 lbs - depending on your strength levels) Check your form on your squat (refer to yesterday's post) and as you push up in your squat put your arms at a 90 degree angle and push the weights up over head

- 20 Alternating lunges with bicep curls (so as you lunge forward, curl your hand weights) Watch your form - make sure your knees do not go over your toes, and push through your heels

- Hit the floor and do 20 bicycle crunches - slow - don't rush these.  These are AMAZING because it works your entire abdominal plus your obliques all at once

- Flip over and hold plank for 45 seconds: Form: you should be completely flat and your back should never dip, if you tilt your hips forward in this position, you'll feel your abs engage and get into perfect form

- Push back into down dog to get a good stretch in

- Get back down into another plank for a minute (if you can't hold it - drop down - we don't need any back injuries) you'll get there eventually

- Do 10 push-ups

- Stand up and do 30 knee highs

- Repeat the squat, lunge, pushup sequences

- End with 30 jump and jacks then cool down and stretch!

Have an awesome Saturday, everyone! Tomorrow we'll talk about pre- Superbowl workouts and snacking tips! GO PATS!!

1, 2, 3, 4, 5, 6, 7 (Fitness Theory & Practice, pg 486, Pfeffer, L., Fawcett, J., Foss, R., Gillete, N., Gladwin, L., Stevens, K.)

Greek Yogurt

The Greek's really have something going for them.  Even if their only contribution to the world is feta cheese and the almightly greek yogurt, I'd be happy. Ah, but then there's Santorini, olives, and PHYLLO! But I digress... allow me to share some of my tastiest/healthiest greek yogurt treats.  First and foremost, here's why it's awesome:

1. 23 grams of protein in one cup... need I say more? Ok I will.

2. 5 different active yogurt cultures... why does this help you?

   a) It does wonders for your digestive system... I don't want to get too descriptive on this... but, basically these cultures keep your system clean and running 'smoothly'. Got it?

   b) It has been proven to help prevent colds.  These cultures boost the immune system significantly,  making it much harder for creepy cold germs to have any luck breaking through.

 3. It has half the sugar of regular yogurt.  I'll talk about sugar in depth in future posts, but, keep in mind that sugar has more negative properties than you'd even imagine (sad, I know).

Ok, here's how I eat it!

Recipe #1

Breakfast, Lunch, or Snack

What You'll Need

- 3/4 cup of nonfat greek yogurt (or one of the single serving containers)

- 1/2 to 3/4 of a cup of frozen berries  or regular berries (trader joe's has the best selection of frozen berries at the least expensive cost)

- dash of cinnamon (antioxidant POWERHOUSE - we'll get there later)

- dash of vanilla extract

How to Prepare

- At home: Just defrost the berries a bit and mix together

- To pack for work: Put the berries, cinnamon, vanilla in a ziplock and then mix with your yogurt when you get to work (easy peasy)

Recipe #2

Creamy salad dressing! (Take the yogurt out of this to get my regular dressing sans creaminess)

- 2 parts extra virgin olive oil

- 1 part red wine vinegar

- tsp of yellow or dijon or honey mustard (I like dijon or whole grain mustard in this recipe)

- tsp of agave nectar or honey

- 2 tsps of greek yogurt

- salt, pepper, dried oregano

- one garlic clove - minced

Mix it all together and serve.  Please note that when I cook - I don't measure - so these are pretty qualified guesses on measurements, but, taste it to see how you like it before serving. This will last for days in your fridge so don't worry about it.

- Fage is my fav - I think it's the best, but, choose whatever you like the most.  Chobani is my #2.

Workout tip of the day: Not doing any strength training and not sure where to start? Do 20 proper squats tomorrow morning.  

Check your form:  

- Sit your tush back as if you are sitting in a chair

- Push through your heels, not your toes or balls of your feet

- Check to be sure that your knees do not go over your toe's.  This can do damage to your knees... so make sure you're watching that.

That's all I have today - feel free to reach out to me with questions! Have an awesome Friday!