Friday, April 30, 2010
Thursday, April 29, 2010
Glorious Legs
This is the hardest workout for me. The legs are your largest muscle so we can expect a challenge for that reason alone. However difficult it is to work legs and glutes I make the sacrifice and do it. Women seem to lose their butts when they age. I may not have (absolutely don't have actually) J Lo's endowed rear end but what I have I want to stay in position. Jeans and pants just need a rounded butt. I'm sorry. Power to the butt!
This time we're going to go for 20 reps with each exercise. 3 exercises, 3 sets, and now 20 reps. And as with upper body alternate the exercises to get your 3 sets -squats/lunges; squats/lunges, squats/lunges
Squats
If you're new to squats start without weights. If you're more advanced do your squats on the Smith Machine and use the same gauge I recommended for upper body as far as weight load. Start with a weight heavy enough that makes it a challenge to complete 10 reps with perfect form. Back off of that weight 20% and go for 20 reps. Once 20 reps is easy enough start moving the weight up. Ok, for today we're going to talk basic squats without weights.
Stand with legs slightly wider that shoulder width apart. Imagine someone has attached a wire to your rear end and they are pulling it straight back. It's as if you are pointing it to the back of the room. Now, keep your chest proud and as upright as possible during the squat. Weight should be in your heels and your knees should not extend past your toes during the squat. Return to starting position. It's harder if you put your hands behind your head but keeping them straight out or elbows bent is fine.
Lunges**
Lunges can be done with weights and it's a good goal to start adding weights once you're comfortable with the movement.
Standing straight with legs shoulder width apart step out loooong. (Make sure you are keeping width between your feet so that you are supported. If you start stepping one foot in front of the other it's difficult to balance so keep your base of support wide) Once you have made the step let your back knee drop as close to the floor as your can get it (whatever depth is comfortable for you - you be the judge). Rise up and bring your back leg even with your front. Now step out with opposite leg and so on and so on. Try to do 40 total steps (20 each leg)
Leg Press
Look for the leg press machine. It will have a pad close to the floor for you to sit which will support your back, neck and glutes. Your feet will be planted on a platform above so that your feet are extended upward. Plant feet slightly wider than shoulder width. Make sure that as your move the platform up that you do not lock out your knees. Bring the platform down and as close to your glutes as possible. Focus on your quads when doing this exercise.
Stationary backward lunge **
With this lunge we will stand with feet slightly wider than shoulders. Step backwards with right leg and drop right knee as close to floor as possible. Rise and stay in position while continuing to drop knee and rise for 20 reps. Change legs and do 20 reps with left leg.
Leg Extension Machine
Sit on the machine and adjust bottom roller so it is touching the front of your shin. Make sure that you keep your feet flexed (opposite of pointing your toes). Go for 20 reps
Seated Leg Curl Machine
This is a machine that is excellent for hamstrings and is the least jarring to the knees. However it's important to make sure that your are positioned correctly on the two rollers so find the machine and then ask one of the trainers in the gym to make sure you're positioned properly. Without visuals I'm not sure I can communicate exactly so better safe with hands-on instructions on this one.
This is a hard work out and if you find 20 reps is too much then so be it. Go at your own pace and build upon this base by increasing reps and increasing weights once you've built up some resistance and mastered form.
**The reason we want to step out loooong on lunges is you want to keep the front knee from extending past your toes when you drop your back knee. Try stepping out small and notice how your front knee will extend past your toes as you drop the back knee. Stepping out long will avoid that and protect your knees.
This time we're going to go for 20 reps with each exercise. 3 exercises, 3 sets, and now 20 reps. And as with upper body alternate the exercises to get your 3 sets -squats/lunges; squats/lunges, squats/lunges
Squats
If you're new to squats start without weights. If you're more advanced do your squats on the Smith Machine and use the same gauge I recommended for upper body as far as weight load. Start with a weight heavy enough that makes it a challenge to complete 10 reps with perfect form. Back off of that weight 20% and go for 20 reps. Once 20 reps is easy enough start moving the weight up. Ok, for today we're going to talk basic squats without weights.
Stand with legs slightly wider that shoulder width apart. Imagine someone has attached a wire to your rear end and they are pulling it straight back. It's as if you are pointing it to the back of the room. Now, keep your chest proud and as upright as possible during the squat. Weight should be in your heels and your knees should not extend past your toes during the squat. Return to starting position. It's harder if you put your hands behind your head but keeping them straight out or elbows bent is fine.
Lunges**
Lunges can be done with weights and it's a good goal to start adding weights once you're comfortable with the movement.
Standing straight with legs shoulder width apart step out loooong. (Make sure you are keeping width between your feet so that you are supported. If you start stepping one foot in front of the other it's difficult to balance so keep your base of support wide) Once you have made the step let your back knee drop as close to the floor as your can get it (whatever depth is comfortable for you - you be the judge). Rise up and bring your back leg even with your front. Now step out with opposite leg and so on and so on. Try to do 40 total steps (20 each leg)
Leg Press
Look for the leg press machine. It will have a pad close to the floor for you to sit which will support your back, neck and glutes. Your feet will be planted on a platform above so that your feet are extended upward. Plant feet slightly wider than shoulder width. Make sure that as your move the platform up that you do not lock out your knees. Bring the platform down and as close to your glutes as possible. Focus on your quads when doing this exercise.
Stationary backward lunge **
With this lunge we will stand with feet slightly wider than shoulders. Step backwards with right leg and drop right knee as close to floor as possible. Rise and stay in position while continuing to drop knee and rise for 20 reps. Change legs and do 20 reps with left leg.
Leg Extension Machine
Sit on the machine and adjust bottom roller so it is touching the front of your shin. Make sure that you keep your feet flexed (opposite of pointing your toes). Go for 20 reps
Seated Leg Curl Machine
This is a machine that is excellent for hamstrings and is the least jarring to the knees. However it's important to make sure that your are positioned correctly on the two rollers so find the machine and then ask one of the trainers in the gym to make sure you're positioned properly. Without visuals I'm not sure I can communicate exactly so better safe with hands-on instructions on this one.
This is a hard work out and if you find 20 reps is too much then so be it. Go at your own pace and build upon this base by increasing reps and increasing weights once you've built up some resistance and mastered form.
**The reason we want to step out loooong on lunges is you want to keep the front knee from extending past your toes when you drop your back knee. Try stepping out small and notice how your front knee will extend past your toes as you drop the back knee. Stepping out long will avoid that and protect your knees.
Wednesday, April 28, 2010
Diary Of A Work Out Part II
Today was chest and back and the usual 30 minutes of cardio and 10 to 15 of cool down with abs and stretching. The number of exercises, reps and sets remain constant for upper body. 3 different exercises for each muscle, 3 sets of alternating chest/back, chest/back, chest/back and 15 reps of each exercise. So here we go!
Exercise
Push ups***
Do them on your toes to failure and then drop your knees to the floor to finish 15 reps
Bent over row
Feet slightly wider than shoulder width with knees slightly bent/hold bar with pronated grip (palm down) slightly wider than shoulder width/ bend from hip with upper body parallel to floor/allow bar to hang with arms fully extended. Using upper back retract bar towards chest keeping it close to body. The only movement should be in the elbows as they bend pointing out. Keep upper body parallel to floor.
Dumbbell Flat Bench Chest Press
Lie on a flat bench/grasp dumbbells with a pronated grip/start with arms extended overhead (perpendicular to body)/lower weight by bending elbows and stop when upper arms are parallel to floor (safety tip: don't let upper arms extend past your shoulders)
Seated Machine Row
Tips when on seated row machine: one foot on platform when grabbing handles/back straight, extend arms and pull arms back using lats until elbows are approximately beneath shoulders.
Barbell Flat Bench Chest Press
Use a wide grip on the bar. Lower the weight down bending elbows. The bar should be positioned so that it is slightly below the n***le line (just have a problem writing that word) As in Dumbbell Press do not let upper arms extend past your shoulders
Overhead Pulldown
This is a common machine for gyms. (seat facing toward a wide bar positioned above head) Face bar and grasp using pronated grip with hands positioned 6 or so inches wider than shoulders. Make sure your feet are flat on floor and knees are firm under support pads when seated and lean back slightly. Pull arms down until bar touches clavicle (top of chest).
It's good to mix up free weights and machines so feel free to substitute any of the above chest exercises with one of the chest exercise machines in your gym.
***Definitely substitute a chest exercise machine for the push ups if you're having wrist problems.
Exercise
Push ups***
Do them on your toes to failure and then drop your knees to the floor to finish 15 reps
Bent over row
Feet slightly wider than shoulder width with knees slightly bent/hold bar with pronated grip (palm down) slightly wider than shoulder width/ bend from hip with upper body parallel to floor/allow bar to hang with arms fully extended. Using upper back retract bar towards chest keeping it close to body. The only movement should be in the elbows as they bend pointing out. Keep upper body parallel to floor.
Dumbbell Flat Bench Chest Press
Lie on a flat bench/grasp dumbbells with a pronated grip/start with arms extended overhead (perpendicular to body)/lower weight by bending elbows and stop when upper arms are parallel to floor (safety tip: don't let upper arms extend past your shoulders)
Seated Machine Row
Tips when on seated row machine: one foot on platform when grabbing handles/back straight, extend arms and pull arms back using lats until elbows are approximately beneath shoulders.
Barbell Flat Bench Chest Press
Use a wide grip on the bar. Lower the weight down bending elbows. The bar should be positioned so that it is slightly below the n***le line (just have a problem writing that word) As in Dumbbell Press do not let upper arms extend past your shoulders
Overhead Pulldown
This is a common machine for gyms. (seat facing toward a wide bar positioned above head) Face bar and grasp using pronated grip with hands positioned 6 or so inches wider than shoulders. Make sure your feet are flat on floor and knees are firm under support pads when seated and lean back slightly. Pull arms down until bar touches clavicle (top of chest).
It's good to mix up free weights and machines so feel free to substitute any of the above chest exercises with one of the chest exercise machines in your gym.
***Definitely substitute a chest exercise machine for the push ups if you're having wrist problems.
Tuesday, April 27, 2010
Diary of a work out
Today I began my strength training cycle for this week. I worked biceps and triceps and then 30 minutes cardio. I was in the gym for approximately one hour and 15 minutes. Not bad? I like to do 10 to 15 minutes of abs and stretching after cardio but basically it takes about 30 minutes for strength, 30 minutes cardio and then 10 to 15 of cooling down with stretching and abs.
Exercise (alternate triceps/biceps, triceps/biceps, triceps/biceps to get your 3 sets of each)
Triceps skull crushers 15 Reps 3 Sets
Biceps curl with bar 15 Reps 3 Sets
Triceps overhead
extension using dumbbell 15 Reps 3 Sets
Biceps curl with dumbbells
on an incline bench 15 Reps 3 Sets
Triceps one arm overhead
extension with dumbbell 15 Reps 3 Sets
Dumbbell Hammer Curl 15 Reps 3 Sets
Here are some tips to help you gauge the weight load. Start with a weight heavy enough that you are really pushing yourself to complete 10 reps with perfect form. Back off of that weight by 20% and attempt to do 15 reps. Once 15 reps is easy start moving the weight up.
Here is a safety tip. Do not lock out your elbows. This puts stress on your tendons and joints and we don't want that. Keep a steady flow so that there is constant tension on the muscle. No stopping at the bottom and stopping at the top but continual movement. Focus on the muscle you're working and let it do the lifting.
Tomorrow chest and back! Please ask questions if any of these exercises aren't 100% clear. Is it really Tuesday already?
Exercise (alternate triceps/biceps, triceps/biceps, triceps/biceps to get your 3 sets of each)
Triceps skull crushers 15 Reps 3 Sets
Biceps curl with bar 15 Reps 3 Sets
Triceps overhead
extension using dumbbell 15 Reps 3 Sets
Biceps curl with dumbbells
on an incline bench 15 Reps 3 Sets
Triceps one arm overhead
extension with dumbbell 15 Reps 3 Sets
Dumbbell Hammer Curl 15 Reps 3 Sets
Here are some tips to help you gauge the weight load. Start with a weight heavy enough that you are really pushing yourself to complete 10 reps with perfect form. Back off of that weight by 20% and attempt to do 15 reps. Once 15 reps is easy start moving the weight up.
Here is a safety tip. Do not lock out your elbows. This puts stress on your tendons and joints and we don't want that. Keep a steady flow so that there is constant tension on the muscle. No stopping at the bottom and stopping at the top but continual movement. Focus on the muscle you're working and let it do the lifting.
Tomorrow chest and back! Please ask questions if any of these exercises aren't 100% clear. Is it really Tuesday already?
Sunday, April 25, 2010
Feed The Monster
If you are about to begin a strength training program or if you are currently lifting weights remember to "feed" your muscles after each workout. When you work your muscle it loses glycogen stores and the protein breaks down within the muscle. It's this breakdown that allows the muscle to recover and in that recovery process the muscle grows stronger and leaner. So let's be sure and help it out by replenishing the glycogen stores (yes sugar) and increase the protein synthesis with foods that have both protein and carbs. Yogurt is an excellent example. A banana with peanut butter is another great option.
Protein shakes are also an excellent choice to consume before and after a workout (1/2 before and 1/2 after). A word of caution here is that all protein shakes are not created equal. The gold standard is Whey Protein. To read ALL about whey protein look for "The Wonders of Whey Protein" article here It scores the highest in having all the essential amino acids to support growth and health. It enhances the production of glutathione, one of the body's most powerful natural antioxidants and has been shown to boost immune system functioning. One more word of caution. I do strength training 4 consecutive days and will consume 3 whey protein shakes within those four days. I make sure that each and every day I am drinking a whey protein shake that I am also getting an extra dose of fiber rich foods and drinking the maximum water which for me is 104 ounces per day.
I leave you with this thought for the upcoming week - "successful people replace the words "wish", "should", and "try" with "I will".
Protein shakes are also an excellent choice to consume before and after a workout (1/2 before and 1/2 after). A word of caution here is that all protein shakes are not created equal. The gold standard is Whey Protein. To read ALL about whey protein look for "The Wonders of Whey Protein" article here It scores the highest in having all the essential amino acids to support growth and health. It enhances the production of glutathione, one of the body's most powerful natural antioxidants and has been shown to boost immune system functioning. One more word of caution. I do strength training 4 consecutive days and will consume 3 whey protein shakes within those four days. I make sure that each and every day I am drinking a whey protein shake that I am also getting an extra dose of fiber rich foods and drinking the maximum water which for me is 104 ounces per day.
I leave you with this thought for the upcoming week - "successful people replace the words "wish", "should", and "try" with "I will".
Friday, April 23, 2010
Time For Some Heavy Lifting!
A "health" program is not diet alone, or exercise alone. It consists of a healthy diet, cardiovascular training and strength training. You're better off if you're doing one of the above but why not go for optimal health and include all three components. When we embark on an exercise program our bodies need the right fuel to keep us performing at our peak. When we eat healthy but ignore exercise we miss out on all the benefits from cardio and strength training and end up with healthy calories producing unwanted pounds. Here's what Hippocrates wrote around 400 B.C.
"Eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health. . . .and it is necessary, as it appears, to discern the power of various exercises, both natural exercises and artificial, to know which of them tends to increase flesh and which to lessen, and not only this, but also to proportion exercise to bulk of food, to the constitution of the patient, to the age of the individual. . . ." Wow.
So now it's time to talk weight lifting, body building, pumping iron, toning, strengthening. A word to the ladies. Do not worry that you'll get all Arnold Scwarzenegger on us. We lack the type of hormones for those kinds of results. Aren't you glad?
Nonetheless, strength training is very important for women and here's why:
As we age (starting around 30) we lose bone mineral mass and muscle mass. The causes of osteoporosis are varied and include genetics and environmental factors. Certain things we can't control but here's what we know and can control. Strength training can not only prevent loss of muscle mass but help regain lean mass that you have lost. And building muscle mass is the road map to increasing bone density. Numerous studies have been done in which women with bone densities near the fracture threshold increased their bone density with appropriate exercise and upon stopping their bone density went back to baseline.
Strong muscles protect our joints, and increases our strength for activities we enjoy whether it is gardening, golf, soccer, you name it - the stronger we are the better we perform.
I think I've found the right camera. Once I pull the trigger I can go into more detail with visuals that will help you with basic muscle toning exercises. I will also post a picture of my new private fitness studio. If you're in Atlanta and reading my posts , I would love to work with you one on one to jump start your program. Happy Friday Everyone!!
"Eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health. . . .and it is necessary, as it appears, to discern the power of various exercises, both natural exercises and artificial, to know which of them tends to increase flesh and which to lessen, and not only this, but also to proportion exercise to bulk of food, to the constitution of the patient, to the age of the individual. . . ." Wow.
So now it's time to talk weight lifting, body building, pumping iron, toning, strengthening. A word to the ladies. Do not worry that you'll get all Arnold Scwarzenegger on us. We lack the type of hormones for those kinds of results. Aren't you glad?
Nonetheless, strength training is very important for women and here's why:
As we age (starting around 30) we lose bone mineral mass and muscle mass. The causes of osteoporosis are varied and include genetics and environmental factors. Certain things we can't control but here's what we know and can control. Strength training can not only prevent loss of muscle mass but help regain lean mass that you have lost. And building muscle mass is the road map to increasing bone density. Numerous studies have been done in which women with bone densities near the fracture threshold increased their bone density with appropriate exercise and upon stopping their bone density went back to baseline.
Strong muscles protect our joints, and increases our strength for activities we enjoy whether it is gardening, golf, soccer, you name it - the stronger we are the better we perform.
I think I've found the right camera. Once I pull the trigger I can go into more detail with visuals that will help you with basic muscle toning exercises. I will also post a picture of my new private fitness studio. If you're in Atlanta and reading my posts , I would love to work with you one on one to jump start your program. Happy Friday Everyone!!
Thursday, April 22, 2010
Not too much, not too little, but just right!
That's the key in determining how hard to train when starting a cardiorespiratory fitness program. You don't want to overtax any of the systems of the body but you do want to "overload" the cardiovascular system so that you get a training effect. Simply put you need to exercise within the appropriate intensity range and it is different for each individual.
So what is the range and range of what? It is generally believed that most exercisers' target heart rate should stay within 55% to 85% of their maximum heart rate. If you're just beginning an aerobic program the appropriate intensity threshold to elicit a training effect is at the low end of that range and at the high end for those who are physically active.
For this to make sense we all need to know our maximum heart rate before we can determine our target heart rate. Here is the most simple method.
Subtract your age from 220. For example
220
-55 Age
165 Maximum Heart Rate
165 X 55% equals 91 Target Heart Rate for a sedentary person beginning their program
165 X 85% equals 140 Target Heart Rate for a physically active person
Obviously, there's a range here so gauge what your appropriate THR is within that range based on your perception. I recently attended a luncheon in which Elizabeth David, who created a wellness program for Chick-fil-A was the guest speaker. I thought her intensity recommendation was even easier. Pace yourself so that you can talk to the person next to you but not sing to them. So go ahead and give that one a try.
If you're training to compete well that's different. But for most of us who are interested in hitting the right pace so that we're maximizing the health benefits of aerobic exercise - give yourself a break and stay within the training effect range. Going for the Max just isn't necessary or recommended.
I really want pictures on my blog and I am in the process of finding the right camera so if you're bored with seeing too much text and not enough visuals, bear with me. Hope you're having a great Thursday!
So what is the range and range of what? It is generally believed that most exercisers' target heart rate should stay within 55% to 85% of their maximum heart rate. If you're just beginning an aerobic program the appropriate intensity threshold to elicit a training effect is at the low end of that range and at the high end for those who are physically active.
For this to make sense we all need to know our maximum heart rate before we can determine our target heart rate. Here is the most simple method.
Subtract your age from 220. For example
220
-55 Age
165 Maximum Heart Rate
165 X 55% equals 91 Target Heart Rate for a sedentary person beginning their program
165 X 85% equals 140 Target Heart Rate for a physically active person
Obviously, there's a range here so gauge what your appropriate THR is within that range based on your perception. I recently attended a luncheon in which Elizabeth David, who created a wellness program for Chick-fil-A was the guest speaker. I thought her intensity recommendation was even easier. Pace yourself so that you can talk to the person next to you but not sing to them. So go ahead and give that one a try.
If you're training to compete well that's different. But for most of us who are interested in hitting the right pace so that we're maximizing the health benefits of aerobic exercise - give yourself a break and stay within the training effect range. Going for the Max just isn't necessary or recommended.
I really want pictures on my blog and I am in the process of finding the right camera so if you're bored with seeing too much text and not enough visuals, bear with me. Hope you're having a great Thursday!
Wednesday, April 21, 2010
Time to get your move on
We don't grow too old to exercise but rather grow old from lack of exercise. So let's decide to show Father Time who's boss otherwise he'll do to us whatever he wants and we just can't have that. Can we? So if you aren't already doing a minimum of 30 minutes a day of cardiovascular exercise, let today be the day you start. Everyone needs the benefits of cardio - couch potatoes, heavy duty weight lifters, youths, seniors, diabetics, asthmatics, visually impaired. . . everyone. Most physicians would state categorically that it is the most important component of physical fitness. It's how our bodies can efficiently deliver oxygen to muscles, it's what strengthens our heart and lungs so that they can efficiently expel waste products such as carbon dioxide and metabolic waste. If you're just starting out and 30 minutes is too much then break it into 3-10 minute sessions. Don't make it hard - walk, jog, run before or after work; find stairs at work and go there 3 times and spend 10 minutes each time going up and down; dance, bike, swim. The choices of cardiovascular exercise are endless. If you are concerned about impact I recommend a stationary bike or swimming as they are least harmful to the joints.
Ok, enough said. I leave you today with a list of benefits and encourage you to let today be the day that you Just Do It (sorry Nike)!
Increases your level of available energy (who doesn't need more energy)
Aids in relieving depression (impossible to feel depressed while engaging in cardiovascular exercise)
Prevents certain types of cancer (colon cancer, reproductive system and breast cancer)
Enhances self-image (who can't use a little cost free image enhancing)
Relieves stress and anxiety (dissipates those hormones and chemicals that build up during high stress)
Reduces risk of heart disease (non-exercisers have twice the risk of developing heart disease)
Slows the aging process (can I get an amen)
Increases the good HDL cholesterol
Improves the quality of sleep
Improves mental sharpness
Tomorrow's post will be everything you need to know about your target heart rate. Unless you're training to compete you really don't need to kill yourself with the pace so stay tuned!
Ok, enough said. I leave you today with a list of benefits and encourage you to let today be the day that you Just Do It (sorry Nike)!
Increases your level of available energy (who doesn't need more energy)
Aids in relieving depression (impossible to feel depressed while engaging in cardiovascular exercise)
Prevents certain types of cancer (colon cancer, reproductive system and breast cancer)
Enhances self-image (who can't use a little cost free image enhancing)
Relieves stress and anxiety (dissipates those hormones and chemicals that build up during high stress)
Reduces risk of heart disease (non-exercisers have twice the risk of developing heart disease)
Slows the aging process (can I get an amen)
Increases the good HDL cholesterol
Improves the quality of sleep
Improves mental sharpness
Tomorrow's post will be everything you need to know about your target heart rate. Unless you're training to compete you really don't need to kill yourself with the pace so stay tuned!
Monday, April 19, 2010
Let's "move" on. . . .
After today's post I'm going to take a break from talking diet. It's important and I'll be circling back around but for now here are a few closing comments before I move on to exercise and health. To change your eating habits is a process and if you're willing to start with the "baby steps" I recommend then I can almost guarantee your diet and health will evolve to making healthy eating choices and looking forward to daily exercise. On a personal note, I was 30 pounds overweight in 2002. I decided on a Saturday that if I did nothing else I was going to the gym and sign up with a personal trainer. I started working with a great trainer and began seeing results immediately. His only diet advice for me was to increase my lean protein and eat all the fruits and vegetables I wanted. Initially however, I still craved the junk food I was used to eating so my dinner might be microwave popcorn with some almonds tossed in. The reason I'm sharing this is that I wouldn't consider having that for a meal today. But back then I was in the baby step phase and I was getting results and feeling good so what the heck. As time progressed my diet evolved to what it is today which is pretty clean with occasional splurges that I feel I'm totally entitled to plus I know I'll be back on track the next day! The point is start small and begin the process to change your diet - not "go on a diet." There's a big difference in changing your diet and going on a "diet." Fad diets may very well have worked for you in the past but my guess is they have worked only on a temporary basis. Here is a grocery list that will stock your fridge and shelves with healthy alternatives. Also, I listed some "super" foods so grab some of those while you're doing your shopping. Also! Keep www.preparedbypaige.com handy as this is where you'll find some really delicious and healthy recipes when you feel like cooking and want something different!
Breakfast
Oatmeal
eggs
blueberries
strawberries
bananas
honey
Ground Flax meal (throw some in your oatmeal - great fiber and Omega 3's for healthy skin, nails, hair, reduces cholesterol and on and on. . .)
Snacks
Protein bars - I like Cliff Hanger's but there are plenty out there so find one you like
Almonds
Rice Cakes - Lundberg makes an awesome "cinnamon toast" rice cake
Peanut butter - spread a little on a cinnamon toast rice cake - yum!
Meal (lunch or dinner)
boneless, skinless chicken breasts
Basmati rice
romaine lettuce
tomatoes
avocados
red, yellow or orange pepper
walnuts - instead of croutons
salad dressing
Cajun seasoning for the chicken
Olive Oil
Sweet potatoes - bake (do not over cook) a few whole sweet potatoes and throw in the fridge. Cut into steak fries then broil for 10 minutes and add salt, pepper, cumin, ketchup, whatever
broccoli
spinach (saute garlic in a little olive olive oil and finish with a good balsamic vinegar then throw in raw spinach and let it cook down without heat)
Special treat
Chobani Vanilla Yogurt - this is a Greek yogurt which is non fat and strained in a way that makes it thick, creamy and delicious. Throw in some blueberries and almonds. This makes a great snack or dessert.
A few Super Foods!
Kiwi - double the amount of vitamin C than oranges, more fiber than apples and more potassium than bananas
Spinach - good for vision, brain function, guards against colon, prostate and breast cancer, lowers blood pressure, great for bone health
Cherries - inhibit growth of tumors, has antiviral and antibacterial properties, reduces inflammation, high iron content
Onions - great antioxidant power, inhibits the loss of calcium and other bone minerals, a natural antihistamine
Beans - "a miracle food", lowers cholesterol, regulates blood sugar, promotes digestive health, protects against cancer, a whopping amount of antioxidants, helps regulate your appetite. Tip: go for the more easily digested such as Adzuki and mung beans. Throw them in your salad.
Breakfast
Oatmeal
eggs
blueberries
strawberries
bananas
honey
Ground Flax meal (throw some in your oatmeal - great fiber and Omega 3's for healthy skin, nails, hair, reduces cholesterol and on and on. . .)
Snacks
Protein bars - I like Cliff Hanger's but there are plenty out there so find one you like
Almonds
Rice Cakes - Lundberg makes an awesome "cinnamon toast" rice cake
Peanut butter - spread a little on a cinnamon toast rice cake - yum!
Meal (lunch or dinner)
boneless, skinless chicken breasts
Basmati rice
romaine lettuce
tomatoes
avocados
red, yellow or orange pepper
walnuts - instead of croutons
salad dressing
Cajun seasoning for the chicken
Olive Oil
Sweet potatoes - bake (do not over cook) a few whole sweet potatoes and throw in the fridge. Cut into steak fries then broil for 10 minutes and add salt, pepper, cumin, ketchup, whatever
broccoli
spinach (saute garlic in a little olive olive oil and finish with a good balsamic vinegar then throw in raw spinach and let it cook down without heat)
Special treat
Chobani Vanilla Yogurt - this is a Greek yogurt which is non fat and strained in a way that makes it thick, creamy and delicious. Throw in some blueberries and almonds. This makes a great snack or dessert.
A few Super Foods!
Kiwi - double the amount of vitamin C than oranges, more fiber than apples and more potassium than bananas
Spinach - good for vision, brain function, guards against colon, prostate and breast cancer, lowers blood pressure, great for bone health
Cherries - inhibit growth of tumors, has antiviral and antibacterial properties, reduces inflammation, high iron content
Onions - great antioxidant power, inhibits the loss of calcium and other bone minerals, a natural antihistamine
Beans - "a miracle food", lowers cholesterol, regulates blood sugar, promotes digestive health, protects against cancer, a whopping amount of antioxidants, helps regulate your appetite. Tip: go for the more easily digested such as Adzuki and mung beans. Throw them in your salad.
Sunday, April 18, 2010
Observe a plant before and after watering and relate these benefits to your body and brain.
Ok. You're reading this and I'm thinking you've read my first two posts and have taken the baby step to help manage your diet. To review that baby step. . . . you've committed to eating a healthy breakfast (oatmeal, fruit, protein from egg whites [more on the much maligned egg later]), you're not waiting until you're ravenous and it's lunch time before you eat again but enjoying a protein bar at the first sign of hunger, and you're going to work on getting more lean protein at lunch and dinner. Simple, right? Last part of the baby step was to find time each day to do cardiovascular exercise for 30 minutes. Walk, jog, ride a bike, attend a dance class, dance in your living room - whatever you can and will do. I call these actions a baby step but if you've gone from no breakfast and no cardio to eating breakfast and doing cardio - it really is a HUGE STEP in the right direction. So now let's add in another step that is REALLY a baby step. Drink water. Lot's of water. Fill a portable water bottle with 72 ounces of H2O and make sure it is empty by the end of the day. Active people need more water than inactive people. My goal is 104 ounces each day which I don't always achieve but manage a minimum of 80 ounces each day. Numerous studies have been done on the dietary importance of water and I've listed a few for you.
Drinking water has a greater benefit on heart health than the moderate amount of alcohol or taking aspirin
Drinking water has as much benefit to heart health as stopping smoking or lowering cholesterol (this is a mind blower!)
Blood is comprised of 90% water and a reduction of water means more concentrated (sluggish) blood which equals less efficient delivery of oxygen to the brain and muscles (our heart is mostly muscle)
You can survive weeks without food, but only a few days without water.
The list of benefits is endless but I think you get the idea of how vital water is to our well being.
That's it for today folks. I want to thank all four of my followers. Seeing you there brought a smile to my face.
Drinking water has a greater benefit on heart health than the moderate amount of alcohol or taking aspirin
Drinking water has as much benefit to heart health as stopping smoking or lowering cholesterol (this is a mind blower!)
Blood is comprised of 90% water and a reduction of water means more concentrated (sluggish) blood which equals less efficient delivery of oxygen to the brain and muscles (our heart is mostly muscle)
You can survive weeks without food, but only a few days without water.
The list of benefits is endless but I think you get the idea of how vital water is to our well being.
That's it for today folks. I want to thank all four of my followers. Seeing you there brought a smile to my face.
Friday, April 16, 2010
I work out to eat
I love food. I love a great salad with all the usual ingredients plus a handful of walnuts (we're talking major super food here, one of the best plant sources of protein, rich in fiber, antioxidants, vitamins E, and B, Omega 3 fatty acids which are the good fats that lower the bad LDL cholesterol - whew!). And a salad isn't a salad to me without rich, creamy avocados. After a hard workout at the gym my dinner might be a boneless chicken breast seasoned and drizzled with olive oil then broiled depending on the size maybe 10 minutes each side, and a great salad. Or maybe chicken along with steamed broccoli and Basmati white rice which only takes 20 minutes to cook. ( I've been known to puree rice and broccoli which comes out tasting creamy and delicious.) Either of these combinations may sound like diet food but if you've enjoyed a similarly balanced breakfast and lunch with snacks in between it is really quite filling and decadent - but that's just me :-) The hardest part of the preparation to me is handling the chicken. I buy my chicken from Whole Foods even though I do most of my shopping at the Dekalb Farmers Market. Whole Foods has an organic brand that is packaged with each individual breast in it's own little package. That makes it easy to just open it up, rinse it off and throw it on the broiler pan. A word on organic. I know organic food is not more nutritious than non organic but I prefer my food to be absent of pesticides, hormones and antibiotics.
On the weekend or when I'm entertaining friends and family I go here for my favorite food blog and find a recipe that requires a little more time and may incorporate some guilty pleasures but is your basic fresh, healthy, heart pleasing food. What's missing from most of my meals is bread, dairy and processed food items. Oh, desserts are special occasions only as I try to eliminate processed sugar from my diet along with the bread, dairy, etc. The Cliff Hanger protein bars I recommended have sugar for sure but they also offer a balanced ratio of fat, protein and carbs and is very satisfying to my sweet tooth.
The theme here is eating healthy food numerous times a day which will reduce those nasty cravings that lead us uncontrollably to the aisles in the grocery store burgeoning with all the oh so delicious yet empty calories. I think that's enough for one day even though I'm tempted to talk about blood sugar highs and lows that come from skipping meals. That will be another day and another topic. Hope you're having a great day and thinking about how easy it can be to eat healthy, one day at a time. . . .
On the weekend or when I'm entertaining friends and family I go here for my favorite food blog and find a recipe that requires a little more time and may incorporate some guilty pleasures but is your basic fresh, healthy, heart pleasing food. What's missing from most of my meals is bread, dairy and processed food items. Oh, desserts are special occasions only as I try to eliminate processed sugar from my diet along with the bread, dairy, etc. The Cliff Hanger protein bars I recommended have sugar for sure but they also offer a balanced ratio of fat, protein and carbs and is very satisfying to my sweet tooth.
The theme here is eating healthy food numerous times a day which will reduce those nasty cravings that lead us uncontrollably to the aisles in the grocery store burgeoning with all the oh so delicious yet empty calories. I think that's enough for one day even though I'm tempted to talk about blood sugar highs and lows that come from skipping meals. That will be another day and another topic. Hope you're having a great day and thinking about how easy it can be to eat healthy, one day at a time. . . .
Thursday, April 15, 2010
What should I eat?
Eating should be simple but it really isn't. We're so busy that planning, shopping, and preparing can seem like a luxury we can't afford so we go for something satisfying and convenient. As a certified personal trainer I found the most interesting part of my studies to be on diet and nutrition. My certification is through ISSA and they have a pretty simple 1-2-3 nutritional rule of thumb. The premise is that 1 part of your daily caloric intake should come from fat (healthy fat of course like, avocados, olive oil, walnuts but remember too much good fat is still too much fat) 2 parts from protein and 3 parts from carbs, yes wonderful carbs! Now the trick is to know your daily caloric expenditure so you can figure out how many calories represent 1 part of the whole, 2 parts and 3 parts. To compute your daily caloric expenditure you need to know your percent of body fat and then it's a simple equation. If you know your body fat and are interested in the formula let me know and I will either compute it for you or provide the calcullation. It's math but pretty simple math.
Here's my health tip for today. Do one, actually three things for a baby step to good health and more energy. Number one, eat breakfast, a healthy breakfast that includes egg whites, oatmeal, fruit. Just do it! Next keep some energy bars on hand, I like Cliff Hangers chocolate mint protein bars. When you feel that first pang of hunger (for me usually a couple or three hours after breakfast) eat a protein bar. Let the rest of the day flow with hopefully lunch and dinner and maybe another protein bar between those meals. Most people get enough fat and enough carbs but fall short on protein. So think about that when having lunch and dinner and enjoy lean grilled chicken or fish or even red meat along with all the fruits and vegetables you want. It's a start to managing hunger and keeping your energy level up. Last but not least do your cardio. Best thing you can do as it releases toxins from your body, strengthens your heart, lungs and arteries. Just do it!
Here is a great blog by a private chef in Atlanta. Healthy, simple, unadulterated, delicious food.
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