My Apologies

It has been really exciting around here but my health and happiness blog has suffered. I have great visions for this blog but right now I can not donate very much time to it. So for right now I am open to answer any questions that you have about health, fitness, over all wellness....ANYTHING.

I apologize for being so consumed with other things. I am looking forward to answering any of your questions. Thank you.

10k for Katie

First of all....can you run for 30 minutes without stopping? If you can't that should be your first goal. Once you have accomplished that you need to start putting in miles. Make sure you are aware of your time frame. For example, I have 12 weeks left until my marathon.

Second, each day you run, whether it is on a treadmill or running outside, log your distance in miles. At the end of each week tally up your total mileage. Start out at a lower goal like 5-10 miles that week and improve your miles each week. About 2 weeks before your race you should feel confident that you can run a 10k without stopping. You will be able to accomplish this by picking out one day a week during your training to do a longer run. Maybe for you it is only three miles to start out but if you keep doing it, you will in good shape to run a 10k.

I am really excited for you. A 10k is 6.21 miles and if you have about 4 weeks you should do just fine. When and where are you doing it?

And make sure to give yourself at least one rest day a week and drink lots of water. Good Luck and I hope to hear how it goes.

Answer to Mel's question...2000 cal and servings

Melanie- You are correct. The recommended serving size is based on a 2000 calorie diet, but that does not mean that the serving size loses its value in calories. For example, say a serving size of pretzels are 10 at 100 calories. Even though it is comparing it to a 2000 calorie diet, each pretzel is still 10 calories. If you are really stressing that it might be too many then cut back from the recommended amount. Like I mentioned before it is all about moderation and if you eat the 2000 calorie recommended amount, you will be fine. At the end of the day just make sure that you are not over your personal caloric intake.

Remember you should always make sure your are exerting as much as you are inserting. And be sure that you have a good balance. If you are really active you might need more than 2000 calories a day. And if you don't exercise as much you might want to be conscious of how many calories you put into your body perhaps 1600-1800 calories. Just don't forget to fuel the machine(body).

Sneaky Calories

Have you ever paid attention to how much you eat of something? My friend Christina always says, “You can eat whatever you want as long as it is in moderation.” She is on the right track. Calories have their way of sneaking into your diet. Although it is ultimately our fault, you can’t help but miscount the portions and moderations. For example, the amount of salad dressing you put on your salad. Do you really measure it? Or bread served at an Italian restaurant, do you only limit yourself one? Two? Three? And the big one, Chips and Salsa! Do you notice the sneaky calories you’ve consumed before the big bean burro enchilada style?

My advice: Don’t deny yourself the good stuff, be conscious of how much you eat. Salad dressing??? Have it served in a side dish and dip your salad into the dressing. Bread??? Eat it slow and watch the butter, same with the chips and salsa.

Try to be aware of the amount of "Fun" foods that you put into your body.

How much do you know?

Fall is here. Say goodbye to the wonderful watermelon, contagious cantaloupe, perfect peaches. So long courageous cucumbers and beautiful bell peppers. Thank you for such wonderful fruits and veggies and we will see you next summer.

Ladies and gentleman say hello to Fall. Here is a list of the fall fruits and veggies that are in season which also means that they tend to be a little cheaper.
I am really excited about apples. Remember recommended consumption of fruits is 2-4 servings a day and 3-5 servings of veggies a day.

Acorn Squash
Apples
Belgian Endive
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Cauliflower
Celery Root
Chayote Squash
Cherimoya
Coconuts
Cranberries
Diakon Radish
Garlic
Ginger
Grapes
Guava
Huckleberries
Kohlrabi
Kumquats
Mushrooms
Parsnips
Pear
Persimmons
Pineapple
Pomegranate
Pumpkin
Quince
Rutabagas
Sweet Potatoes
Swish Chard
Turnips
Winter Squash

Snackaroonie

I don't know about you but right around 10 o'clock I feel like I need a snack. So each day I make sure I pack something that will hold me over until my 12:30-1:00 lunch. This is a way for me to balance my dietary intake. I usually have some dried cranberries or a handful of trail mix. By having my snack around 10:00 and then after a work out helps me manage my hunger and binge eating. This means that during dinner I don't feel like I need seconds or thirds. I am satisfied. There are so many kinds of snacks out there. Most of the pre-made snacks are high in trans fats which don't really provide nourishment for your body for example a small bag of chips even sun chips. Incorporating healthy snacks with kids is good because you have a chance to catch up from the healthy foods you might have missed from breakfast. I just wanted to throw you a few suggestions to healthy snack choices.

As always:
Fruits and Veggies
fruit salad
Cheese
non-fat yogurt
whole grain-crackers and low fat cottage cheese
dried fruit
raw mixed nuts (almonds, pecans, walnuts)
tuna w a piece of whole wheat bread or whole grain crackers
hummus and whole wheat pita
popcorn (light)
whole grain pretzles

It is recommended to have six small meals a day. I don't necessarily agree with that. I feel like you should do what you feel comfortable with as long as you are making healthy choices. But try to have a better routine with healthy snacks and make sure that every time you work out replenish your body right away with a healthy snack. Everytime we think about nurishing our bodies we need to make healthy choices.

*If for some reason the healthy snacks just are not doing it, try chewing a piece of sugar free gum. It helps!

Get the Butt in Gear

I had a request for some butt and thigh exercises, thanks PJ. You can do these at home, or the gym, or outside….pretty much where ever you want to. Make sure that you have some kind of weight. A gallon jug or some kind of free weight is just fine.

Do all these in sets of 10:
Prisoner squats
Forward lunge Right Leg
Forward lunge Left Leg
Backwards lunge RL
Backwards lunge LL
Lateral lunge alternating sides
Walk it out (walk or jog around your house, gym, outside for about 30-60 meters)

On all fours:
Fire hydrants RL
Fire hydrants LL
Scorpion’s (Foot and head try to touch) RL
Scorpion’s LL


Now with weight, Hold weight above head and keep arms as straight as possible. Make sure you tighten your abs the entire time. This will also take some balance. Don’t give up.
Prisoner squats 1 x 10
Forward lunge Right Leg 1 x 10
Forward lunge Left Leg 1 x 10
Backwards lunge RL 1x 10
Backwards lunge LL 1 x 10
Lateral lunge alternating sides 20 total
Walk it out (walk or jog around your house, gym, outside for about 30-60 meters)

Repeat On all Fours series as well. Then finish with 150 abs and 30 push ups. Start with 50 abs of your choice and 10 modified push ups x 3. And don’t forget to stretch.

Have fun! Let me know if you liked this one.

Its a Whole Wheat World out there

Do you really know what the health benefits are with eating whole wheat foods? When I think of whole wheat I think of good carbs. These good carbs are also known as complex carbohydrates. I'm sure we all learned this in our nutrition classes, if we were paying attention that day. Well in case you were passing notes or absent mentally or physically, I will give you a quick lesson on the health benefits of whole wheat.

Complex carbohydrates have an ugly step sister called simple carbohydrates (white enriched foods, white bread, pasta, candy). The difference between the two is that complex carbs take longer for your body to break down causing your body to work harder to burn it off or use it. You also have longer lasting energy levels. Simple carbs are the "sugar highs", it is so easy for your body to burn it off and your energy level hits its peak and then quickly hits its low. Complex carbs consist of whole wheat foods. Some of my favorites are:
Whole wheat pasta or noodles
Whole wheat bread
Whole wheat couscous
and brown rice

It is vital for a person to be a healthy and knowledgeable consumer when shopping for food. When going to the grocery store and searching for that fabulous loaf of bread (if you don't make it on your own) look for anything that says WHOLE. That is your key word.
Whole wheat pasta and spaghetti sauce is a quick and easy meal. Plus if you are afraid that the whole wheat pasta will taste weird, don't sweat it. The sauce puts the bang in the flavor and you dine with a WHOLE lot of health benefits.

Sculpting arms

Arms are one of my favorite things to focus on in the gym. I hate the feeling of the turkey gobble shake when you are waving to that long lost friend of yours across the room. This little arm circut will help in getting the gobble gone.

If you don't have access to a gym....that's OK, there are ways to do this at home. If you don't have weights at home try this: Save your gallons milk or orange juice containers, clean them out and fill them up with water....Don't throw away the cap, you will need that too. A gallon equals 8lbs. That is a great weight to start out at. Obviously it is more than five and less than ten....just right.

This can all be done with your free weights or gallon jugs.

Sculpting arms:
Start out with Curls

Simultaneously:
Standing regular curl 1x8
Standing Hammer curl 1x8

Alternating:
Standing Regular Curl 1x8
Standing Hammer Curl 1x8
(Try not to rest during these two series)

Lying triceps pullovers 1x10
(Works both triceps and abs)

Close grip bench press 3 x 8

Series:
Arms straight in front 1 x 8
Arms to side 1x 8
Standing Fly’s with legs bent 1 x 8
(Do this series 2 x)

Challenge yourself:
After doing the arm workout, do a burnout set of pushups. Make a goal of 10 or 15 and let'em rip.

*I like to up my reps as I go. I think that 8 is a great starting point...just like the gallon jugs. Feel free to adjust the reps.

And remember, after every workout cool down with stretching and an ab series of at least 100 abs.

Happily Hydrated

I want to talk a little bit about the magical potion called water. I am a huge advocate of staying hydrated and understand the health benefits of doing so. But do you?

About sixy percent of your body requires water to function. So on top of factors that influence water needs like exercise, illness, environment, and breast feeding, your body is constantly using water which means it needs water. So how much water do you need? It all depends on how active you are, where you live, and your health. I like to take my body weight and divide it by two and the result is how many oz I need each day.

Tips to get Happily Hydrated:
1. Make a water log of how much you drink each day
2. Find food sources that contain water such as watermelon, cucumbers, and tomatos
3. Drink a glass of water at each meal and between meals
4. Get a reusable water bottle and refil it each day
5. At resteraunts order water, plus you will save money
6. Get a water purifier
7. Have water wherever you go
8. Set goals to drink a certain amount of water by the end of the day
9. Set a stopwatch that reminds you when to drink water
10.If you don't like the taste of water, try a lemon in it or a flavored packet such as a crystal light to go pack

How I do it:
I have a 32 oz pink Nalgene bottle that I fill up at least three times a day. Here's the trick, I drink it with a straw. It is amazing how much I suck down each day.

Self Breast Exams

I have been working on a program with the girl scouts on breast cancer awareness and it has had me thinking a lot about women's health. And October is Breast Cancer Awareness month and I want to send out a reminder to do SBE at least once a month. The best place to do it is in the shower or lying down. If you want more information, check out this website. It is really user friendly and has some great information. If you don't know how to properly do a SBE there are step by step instructions on the website.

http://cms.komen.org/komen/AboutBreastCancer/index.htm

Have a Great Day!

Football Weekend Workout

There are alot of big college football games this weekend like the USC vs Ohio State game. Well there is no reason why you can't catch the game and workout too. Let me intorduce to you the "Football Weekend Workout." This is a great way to work tummy, back, arms/chest, and legs at once.

Lay on the floor in front of the tube and get your workout on!

1.Start with 50 crunches of your choice.
2.Flip over and do 10 pushups (modified is fine-girl style)
3.Lay on your belly and do 20 supermans (extend both arms and legs back)
4.Stand up and do 20 prisoner squats (body squats with no weight just your own)
Rest and REPEAT at least 4 times, this will mean that you have put in:
200 crunches, 40 pushups, 80 supermans, and 80 squats.

Personal Challenge:
*Try to go through the whole routine without a break.

GOOD LUCK....I did this circut at the gym this morning and loved it.

Here's to a Healthy Life!

This blog is going to be based on Healthy Lifestyle Management. I will do my best to keep it updated on a daily bases with fun and helpful advise on health, fitness, wellness, stress management, and so on.....

Making a healthy lifestyle change is easier than people realize. You have to find a way to make it a routine and input your change into your everyday lifestyle. So decide right now, "What kind of healthy change do I want to make in my life?" After you have accomplished that, set a personal goal. Then set up some objectives(what do I need to do to accomplish that goal). My advise on how to get started is to write it down. Goals for me are really personal so I do not share them with just anyone. Only people who I trust and are positive influences in my life. Between a journal and a small group of people, I have a support system that is positive and will help me in my lifestyle change. The best is if you have a person who is doing a lifestlye change as well. They can be a great support person for you.

If today you sat down and put some goals and objectives on paper you have already accomoplished step one.