Improving Your Overall Being!

I have always been more of a cardio girl myself. Whether it be going to spin classes, step, or just being on the stair-stepper for 45 minutes. After I got my cardio for the day, MAYBE I would do a couple of bicep/ tricep curls, stretch, and call it day. I would venture to say, a routine close to what most girls in the gym.  The awkward stares we receive have got to end! I was inspired to write this blog after going to an event at my schools gym this past weekend called Show of Strength. Mainly dominated by males, a slight glimmer of estrogen gleamed in the corner. The Show of the Strength is a weight lifting competition with three main events-- Bench press, dead lift, and squat. I was so amazed how fit these girls were, and this was just a small college event (this blog is not going to be about The Show of Strength!).

Most girls I know, and well I know personally from experience, have been terrified to venture into the "meat locker" of weights where the males lift. For the most part, I have a good idea of how to use the machines, and I just do not like to go into the "male area" of weights. So, this is why I stick to the "girly" section, which typically has less of a selection. WELL, NOT ANYMORE!!! Recently, in the past month I have started lifting weights with my good friend Corey, while continuing to teach my group fitness classes (which will serve as my cardio). Why you ask?

Improving Your Overall Being:

Strength training protects bone health and muscle mass.

• After puberty you begin to lose bone mass whether you like it or not! "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
• This becomes particulary useful when women start approaching their 50's. Bone de-mineralization is a huge issue that can be prevented! Grandma did not fall and break her hip, grandma's hip broke and she fell!

Tone your muscle!

• Who doesn't want a nice and tone muscle?-- male or female? Strength training provides toning by contracting them against a resisting force.
• Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
• Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
• ** Remember-- Always take time to warm up before you start lifting. Whether it be a quick 5 minute walk around a track or 10 minutes on a treadmill! Get some blood flowing and your heart pumping!

Strength training helps you develop better body mechanics

My friend Corey and I were discussing this just the other day. Have you ever watched someone fall down, and it looked awkward? They looked like they just did some sort of acrobats on the way down to the ground? Well....

• It has been proven in studies, balance and coordination will improve with strength training.
• Strength training can reduce your risk of falling by as much as 40%. Something that will benefit our bones/LIFE as we get older!

Strength training plays a role in disease prevention.

Arthritis-- The inflammation of one or more joints. There are more than 100 types.

So wait, if you could help prevent the pain of this with strength training, would you?

• It has been proven in numerous studies that strength training is just as effective as MEDICINE in treating arthritis. (haha, love that.)
• ST helps post menopausal women in rebuilding bone density and reducing bone fractures. (After menopause, women have lost a large amount of bone mass due to age.)
• For the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control. :):):)

Strength training boosts energy levels and improves your mood.

• Hello endorphins! The brain releases these great things that just make you HAPPY! All exercise does this, so grab a pair of gym shoes and hit the gym!
• ST has all been proven to be an anti-depressant, studies showing people having an overall "happier" demeanor. 
• And, you sleep better! Who wouldn't want that!!?

More Calories Burned? Lean Muscle Mass (LMM).

Muscle mass is something pretty easy to understand. Looking at two people who are the same height and weight yet can look COMPLETELY different! One can appear softer while the other looks toner and more muscular. This is due to muscle mass. Muscle is pretty dense stuff in the body-- people are right when they say, "Muscle ways more than fat!" 

• ST will increase your lean muscle mass, which will increase your metabolism. This means that the more lean muscle you have on your body the more calories you burn at rest. This is why people with a lot muscle tend to be leaner and ALWAYS hungry! I mean I am totally for sitting on the couch and burning calories, aren't you??!!

So, I challenge you to hit the gym and hit the weights! Try it for a couple weeks at least and see if you feel a difference or notice a change? If you like it, let it be a lifestyle change :) Let me know!

Happy Wednesday! 

Almost Thanksgiving Break!!!

vitaLIFE.

I can not count how many times I have been called an "old lady" because of my pill box. Every morning after my breakfast I take my vitamins and medicine (for my thyroid, something I have been trying to get around... but can't). I am a firm believer in vitamins and the good that they provide for your body. Until this semester I never really was on a strict regiment. I believe when I decided to go vegetarian is when it clicked to me that I would need to start supplementing with some form to get all my nutrients. I used to get sick all the time, whether it was minor colds or something as serious as strep throat, I WAS ALWAYS SICK! I don't know what I can attribute my wellness to, but it was one (or both) of the changes in my life: going vegetarian or filling my body daily with the essential substances for growth and renewal (VITAMINS)-- I have not been sick once this semester! Vitamins are essential for the normal growth and development of a multicellular organism.

Multivitamins-

If you take a multivitamin, you are like most Americans! If you are picking up a specific formula, say for instance "Womens 50+", this vitamin will have more of what you need in it. More calcium and vitamin D for your bones, which after age 50 will start to de-mineralize, increased levels of Ginkgo for memory, and increased levels of vitamins A, C, E, and Selenium, for eyesight. 
A great idea to test a multivitamin is to place it in a cup of water-- if it does not disintegrate in 45 minutes- 1 hour, then throw the bottle out! This means it probably won't be doing that in your body either! We want a vitamin that is getting straight to the point!!

Vitamin A-- Retinol (Fat Soluble)

What is it? Plays a role in vision, bone growth, reproduction, cell division, and cell differentiation. It also helps with the skin and mucous membranes and functions as a barrier to bacteria and viruses.
Sources: Sources include liver, whole milk, and some fortified food products (cereal).
RDA-- The RDA recommends the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97% to 98%) healthy individuals in each age and gender group. BASICALLY... how much you should have... set in micrograms, which is very little amounts. Luckily, your vitamins are already made into these amounts :) 
So, when looking on the back of a multivitamin, or solely supplementing, aim for at least these numbers:
Children-- 300-400 ug
Women-- 700ug 
Men-- 900ug
Pregnant Women--750-770 ug

Vitamin B-- (Water Soluble)

Oh, everyones favorite... I think at one time everyone has asked me "I can just go get a B vitamin shot for energy right?" I guess that is up to you and your doctor... I personally do not believe in B vitamin energy shots, but that's up to you!
What is it?? Did you know there was 8 B vitamins? All essential for energy metabolism. (Haha, I wont go into all of them! Just a few!)

Vitamin B₁ (thiamine)

Vitamin B₂ (riboflavin)

Vitamin B₃ (niacin or niacinamide)

Vitamin B₅ (pantothenic acid)

Vitamin B₆ (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)

Vitamin B₇ (biotin)

Vitamin B₉ (folic acid)

Vitamin B₁₂ (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Vitamin B_9-

_{Folic acid: I can not stress this to my girls enough! PLEASE PLEASE PLEASE eat your leafy greens and fortified cereals! Folic acid is essential in your child-bearing years to prevent neural tube deficiencies.}Folate helps produce and maintain new cells . This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells.
RDA--
Female: 
Normal (not pregnant/ lactating)--400 ug
Lactating--500 ug
Pregnant-- 600 ug (an increase in folic acid!)

Male: 400 ug

Spina Bifida :(

Vitamin B₃ (niacin or niacinamide)--

What is it?? Niacin has been linked in many studies to raising HDL (good cholesterol) and lowering cardiovascular disease. Why is having a high numbers of HDL's good? They pick up the bad stuff in your blood making it easier to flow!

For men, HDL levels under 40 mg/dL or 1 mmol/L increase the risk of heart disease.
For women, HDL levels under 50 mg/dL or 1.3 mmol/L increase the risk of heart disease.
An HDL level above 60 mg/dL or 1.6 mmol/L is considered ideal for men or women. Staying informed about yourself is always best, preventatives is always a good idea!

Sources: Niacin foods include all lean red meat, fish, organ meats (kidney, liver), prawns, pork, as well as milk and other dairy products. Other niacin rich foods include almonds and seeds, wheat products, beans, rice bran, green leafy vegetables, carrots, turnips and celery. 

RDA--

Women-14-16mg

Men:16-20mg

Vitamin C-Ascorbic Acid

SCURVY!!! So this is what happens if you have Vitamin C deficiency!

What is it?? Vitamin C acts as an antioxidant by protecting the body against oxidative stress. The debate of how much vitamin C to take a day is so controversial because of its oxidative effects. An upper limit has been established for it though-- standing at 2000 mg/day. Vitamin C has one of the most famous deficiencies-- S C U R V Y. Its said that pirates discovered this when the crew would have symptoms of spongy gums,loss of teeth, spotted skin, and pale skin. They would eat some sort of citrus fruit and symptoms were cured. Smokers should increase there vitamin C because of the increased amount of oxidative stress that the body is under. Vitamin C will provide antioxidants that will help cancel out these bad guys in your body!! :)

Sources: Peppers, Citrus Fruits, Strawberries

**note-- there is more vitamin C found in a red pepper compared to a orange!

RDA--

Children- 15-45mg

Female-75mg

Male-90mg

Smokers- 110-125mg

Okay, so this is just a few vitamins! Just a BRIEF summary on the good they can do for your body! But, also let me tell you that vitamins can be very dangerous as well. Be very careful when supplementing with vitamins and make sure not to go overboard with them. It is always best to first consult with a primary doctor or a registered dietician (RD). 

Only one week left till Thanksgiving break-- I know we all have a lot to give thanks for, so lets buckle down and get this last week done with!! Stay healthy!

PlateMate?

What is your hardest part of staying in shape? How many New Years resolutions have you made and just cant seem to make it to your goals? Tried those Reebok ShapeUp shoes... didn't quite tone your bum like you wanted? Well, let me know what you think about this one...

PlateMate--

Some Harvard engineering students are in the process of developing a new app for phones that will now help you count calories. How? Just snap a picture of your meal and there you go... instant calorie count. Other tools in this program will allow you to send out pictures to a nutritionist(how would you like to be that one women/man getting all those pics?? haha). Currently available to mobile users is MealSnap, which is about the same thing but offers only a broad range of numbers. 

“While remote food photography already exists where a person takes a photo and sends it to a nutritionist, this is very expensive and time consuming,” said Hysen. A new iPhone app called Meal Snap is much cheaper and also relies on crowd-sourcing, but it provides too wide of a range for estimated calories. “I could submit a picture of nuts and get a range of 200 to 2,000 calories sent back to me,” Hysen said, “which I don’t think is that useful.” 

I love the idea and everything BUT, how will they be able to tell whats hiding? This was pointed out in the article. Say for instance you are eating a piece of pizza or a quiche... how can they tell how much cheese or sodium is on the slice (or how big the slice is for that matter???) I mean, I guess a brief estimate would be better than nothing, right? I see where the Harvard engineers are getting at... but I think this should be perfected even more if it is put on the market! Any thoughts? Would you buy this and actually use it?

read more here

Come see me at kickboxing tonight--- 5:30pm

 following by awesome abs at 635 (:

Stay happy and healthy!!

Water Water Everywhere!!

Water. Just about the simplest thing we have going for us these days eh? In my community nutrition class, we have to do a nutrition education project on whatever topic we'd like... my group members and I chose: Water Hydration for College Students. It seems like an easy concept right? Students drinking water? People in general drinking water? See that is what you would think, BUT, people these days tend to pick waters arch enemies: SODA, TEA, COFFEE, ENERGY DRINKS, and SPORTS DRINKS. Just about anything but water. But why? What is it about water that has lost its appeal? Its free... It has no bitter taste like coffee... no extra calories to add on the pounds. So what is it?

Water Water EVERYWHERE.
After oxygen, water is the second highest priority in your body (70% of your body is water). What is involved in every cell, tissue, and organ process in the body, making it one of the most vital things in life. It is essential that we have AT MINIMUM 8-10 eight ounce glasses of water PER DAY! If you feel thirsty, this already means your dehydrated, so keep drinking even when you are not thirsty! A wonderful way to tell if you are hydrated is to keep tract of your urine throughout the day (Your body doesn't lie!!). If your urine is clear, this is a great indicator your hydrated! If it is amber or dark in color, you are dehydrated. The only exception to this rule is if you are supplementing with vitamins-- this can alter the color of your urine. 

Adequate hydration is not only essential for optimum brain function, it also:

•  Maintains your body temperature

•  Aids in digestion 

•  Metabolizes fat 

•  Lubricates and cushions your organs 

•  Transports nutrients throughout your body 

•  Flushes toxic waste from your body 

•  Keeps you looking and feeling young

E A T I N G my water?

Hmm sounds pretty cool right? According to the Institute of Medicine, 20%of your water intake comes from food. "Eating a three-ounce cucumber is like drinking three ounces of water, but better," says Howard Murad, M.D., author of The Water Secret.

The New Gatorade:

Since sports drinks are FULL of SUGAR and CALORIES... this is a pretty healthy alternative!   Plus (+) most Americans sip on these drinks when they are on the go, after walking on the treadmill for 30 minutes, or hand them to their child for a snack. The carbohydrates and electrolytes found in these drinks meant to replenish intense exercise lasting about 2 hours. (ex. football practice). 

Lets try this: CANTALOUPE, PEACHES, STRAWBERRIES. (water +electrolytes)

Throw some of these in your water bottle (or just eat them plain) and not only are you getting some fruit for the day but you're getting some potassium which is an essential electrolyte (oh, did i mention BYE BYE unnecessary calories!) "Potassium and sodium work together to maintain fluid levels in the body," says Wendy Bazilian, Dr.PH., R.D., author of The SuperFoodsRx Diet, "which helps regulate your heartbeat and circulation." 

H20+Recovery

Cherries and pineapples. Could this get any better? For you runners out there... this is for you! An enzyme found in pineapple called bromelain is proven to reduce inflammation and speed muscle repair."Tart cherries contain anthocyanins and melatonin, which reduce inflammation," says Russel J. Reiter, Ph.D., professor of cellular and structural biology at the University of Texas Health Science Center.

These are just two-- the possibilities are ENDLESS. Add just about anything to your water to spice it up! 

Avoid D E H Y D R A T O R S!!

Like I said before-- water has some enemies!! SODA, TEA, COFFEE, ENERGY DRINKS, and SPORTS DRINKS. Other than providing extra calories, sugar, caffeine highs/lows, and dehydrate us... WHAT DO THESE DO FOR US??? I haven't exactly figured it out yet. I guess I will get back to you on this one :( 

Take for instance Mountain Dew-- a college students studying staple

Carbonated water, high fructose corn syrup, concentrated orange juice, citric acid, natural flavor, sodium benzoate (preservative), caffeine, sodium citrate, erythorbic acid (preservative), gum arabic, calcium disodium EDTA (preservative), brominated vegetable oil, and Yellow 5.

VS.

Water (H20)

Water

So this is my point girls and boys-- drink water!!! It is vital to life! Of course it is okay to drink other things in moderation, but lets give our body what it is made of! WATER!

Come see me at spin tonight-- 7pm! stay happy and healthy!

A healthy alternative to 5 hour energy!

Happy Monday! I can not believe we only have 2 weeks left until Thanksgiving break! This semester is flying by!! When I started blogging, I came across this great recipe for Energy Balls-- since I know everyone will be cramming and wanting a little extra snack... these are something healthy and great to keep around (and super yummy!) 

No Bake Energy Bites:

1 cup oatmeal

1/2 cup peanut butter (or other nut butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup ground flaxseed

1/2 cup mini dark chocolate chips (or whatever you have on hand)

1 tsp vanilla

** Note: I have made these twice and the first time I used creamy peanut butter compared with the second go-around which was crunchy. I personally liked the creamy better and the consistency was better for the balls-- they seemed to hold together better. But, its totally up to you and your taste preferences. Also, a friend of mine substituted the coconut for cocoa powder... this will make the balls more of a chocolately (<-- is that a word?? haha it is for me!!) ball (some people are sensitive to coconut!). 

Take all the ingredients and stir until evenly mixed. Cover the bowl and let it sit in the refrigerator for at least 45 minutes-1 hour. When it has chilled, take them out and roll them into whatever size ball you'd like! Once you eat one, you won't be able to stop! Enjoy!

MMMMM, final product!

Why is dark Chocolate good for me?
Not all chocolate is created equal. Dark chocolate contains a lot more cocoa than other forms of chocolate. And standard chocolate manufacturing destroys up to half of the flavoniods. When buying dark chocolate, look for 72% or higher, this means its good to go!! When you eat milk chocolate, this will raise cholesterol because of the dairy in it, but dark chocolate has been proven not to raise your cholesterol when eaten. This is because dark chocolate contains Epicatechin. Epicatechin is a particularly active member of a group of compounds called plant flavoniods. Flavonoids keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries. Pretty awesome dessert if you ask me!


Flaxseed? Whats That?
Flaxseed is very rich in Omega-3 Fatty Acids, which play a huge role in the anti-infammatory process. They produce a substance known as a prostaglandins. Prostaglandins are the molecules that are responsible for the anti-inflammatory response. Omega-3 fats can help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis. Omega-3 fatty acids also reduce the risk of heart disease by reducing the risk of clotting factors in your arteries. You can slip this in just about anything in your diet-- Soups, salads, baked goods, and yogurt. Yay for flax seed!

Have a wonderful week !!

Cheesy Tortellini Minestrone!

MMM! My meal management class this semester is full of cooking! So, yesterday I made this yummy, vegetarian-friendly cheesy tortellini minestrone! Hope you enjoy! Here is the recipe, it is pretty easy... if you can chop veggies, you can make this!! It is full of good and healthy stuff!! It is perfect for a cold day! Pair it with some whole grain bread and whatever you'd like!

This is what you'll need:

3 tablespoons olive oil

1 large onion, peeled and chopped

2 large cloves of garlic, minced

3 carrots, peeled and chopped

2 ribs of celery, chopped

1 zucchini, chopped

1 potato, peeled and chopped

4 cups vegetable or chicken stock

1 15 oz. can of cooked chickpeas, preferably organic

1 28 oz. can of peeled San Marzano tomatoes, with juice (i used diced)

Salt

1 9-ounce package of high quality, all-natural cheese tortellini

Aged balsamic vinegar, for drizzling- optional

Grated parmesan cheese for garnish- optional 

Directions:

1.            Add 3 tablespoons of oil along with the chopped onion, and garlic.Continue to cook, strirring occasionally, over medium heat until softened.

2.            Add the chopped carrot, celery, zucchini, potato and stir around for a minute or two.

3.            Add the stock, the chickpeas, and then the tomatoes, crushing them with your hands as you go. Add a few generous pinches of salt (be judicious if your stock is salted already). Bring the soup to a boil, then reduce the heat to a simmer and cook for 30-40 minutes, until the potatoes are just tender.

Add the tortellini, and continue to cook over a simmer until both are tender and cooked through, 5 to 7 minutes. Taste and add more salt if necessary. Add a few drops of the aged balsamic, and a generous sprinkling of grated Parmesan cheese, if desired.

ENJOYYY!!!

recipe found @ link above!!

This meal has veggies, legumes( the beans, which is a protein), grains, and dairy (the cheese)!! The only thing lacking is fruit! Pair it with some sort of fruit and your have all five food groups (:

ENJOY!! and let me know what you think!