Have a Fruit or Vegetable ever 3-4 hours with every meal. Never Eat Protein
by itself. Eliminate all processed carbohydrates and you have to earn your
unprocessed starchy carbs.
Some carbohydrates raise your blood sugar faster than
others. You want to completely avoid...Make it a point to have a fruit or vegetable at
every meal with your protein source. You can also choose one of the starchy unprocessed
carbohydrates from the grocery list to have with your breakfast and in the meal
immediately after your workout and your post workout shake. These are the two
meals in your day that your glycogen stores and blood sugar will be the most depleted
and you will need those starchy carbohydrates.
CSD Zoomers Fitness Class
Group Fitness for
Monday's @ 3:30pm !!
I want to talk about Pinterest Workouts/ Exercises and Fitness subjects. As great as the internet is – it is also dangerous when used incorrectly.
This weekend my Chelsea and Nicole came to visit. We were talking worked outs, fitness, vitamix and so on…….
Then they asked me to look at their Pinterest “Fitness Boards” and give them thumbs up or thumb down on what they pinned. What I found was scary to say the least!!! Though there were great and fun (and effective) workouts/exercises, the majority were DANGEROUS – SILLY – WRONG/not effective – higher risk than benefit - Circus like – Show off’ie - and so on.
Exercise is simple –(KISS), I know we get bored or we are looking for that SPECIAL exercise that will give us a smaller/larger butts and/or six pack abs….. BUT!!!! …..
Use common sense when looking for the latest and greatest workouts. If it feels wrong, hurts, or just doesn’t make fitness sense – don’t do it.
BEWARE of high repetition exercises that only focus on one muscle group (squats). BEWARE of the 30 day - 90 day challenges. BEWARE of the workouts that only focus on one type of training – intervals, bodyweight etc. You need to switch it up – add weights, do cardio as well as endurance, flexibility and functional training. Remember Cross Training!!! Bike, Swim, Weights, Yoga…… change it up to avoid injury.
Ask yourself why? What do you want to accomplish? Is it effective – can I do it correctly using good form – why are you doing it? Spot reduction doesn’t work. The majority of great results happen with diet and great DNA. Those models look that way – because they were born that way. Unless they are a body builder – chances are they genetically develop muscle better than most, they were born with flat abs and that wonderful butt (more than likely they didn’t earn it ALL in a gym).
Fiber Filled Foods - Feel Full and Satisfied Longer After Eating
Fiber! Roughage! Bulk! We've all heard of these words, but do you really understand how important they are and what they mean? We all know that consuming foods rich in fiber is not only good for you, but do you know why fiber is so good and why we should be eating it daily and often?
Did you know that you should have between 1-3 bowel movements a day? You weren't aware of this? Well, you should be since if your intestines don't pass the food out of your body, you can suffer from constipation, issues with bloating along with stomach pains and aches. Your body knows what to do with food, but you've got to help yourself out to make sure you're operating on premium fuel!
Fiber is rich in both taste and benefits. They may assist in:
- Decreasing cholesterol levels.
- Treating and the prevention of constipation.
- Protecting against certain forms of cancer.
- Possibly decreasing the risk of diabetes.
- Decreasing the risk of cardiovascular disease.
- Fighting obesity.
The Difference Between Soluble and Insoluble Fiber:
Soluble Fiber (dissolves in water) - can assist in lowering blood pressure, cholesterol levels and glucose levels.
Insoluble Fiber (doesn't dissolve in water) - can greatly assist those who frequently experience constipation and can assist in increasing your stool bulk (this is a very good thing).
Our fiber intake should be at least 30 grams a day, but most Americans consume far less than half. To help you get in more fiber will less excuses, here is a fun and easy list for you to use.
List of Foods Rich in Fiber:
Beans - are high in fiber, iron and protein and low in carbs which makes beans very tasty and very filling! Beans from pinto, black, red, lima and kidney just to name a few are great by themselves, or with a ¼ cup of rice. A cup of these powerhouse beans yields at least 11 grams of fiber for most types.
Berries - are not only great for smoothies, cereal, yogurt or as an easy and quick snack. Berries, due to their tiny seeds, are higher in fiber than most fruits which includes strawberries, raspberries, blackberries, blueberries and can be consumed fresh, frozen, canned and dry which makes them a great treat year round. 1 cup of berries yields between 3-10 grams of fiber.
Dried Fruits - including raisins, figs and prunes, yields 2-8 grams of fiber while other fresh fruits (bananas, apples, oranges and pears) have between 3-6 grams of fiber per serving.
Whole Grains (not to be confused with whole wheat) - include the seed in its entirety with none of the precious vitamins, minerals, fibers and protein being lost, bleached or stripped in the process. Whole grain can be used as pilafs, in salads, crackers and breads as well as in your main dishes and side dishes. Fun Fact: Did you know that popcorn (the kernels) is considered a whole grain food? Just make sure to choose the fat free version instead of the movie theater butter style! Everything from quinoa (my favorite), millet, wild rice, brown rice and bulgur to whole wheat pasta can give you a happy 3-5 grams of fiber per serving.
Green Leafy Vegetables - your parents were right about vegetables. They are awesome and good for you too! These super foods are rich in color, taste, vitamins and minerals. All green leafy vegetables can be used in salads, steamed or consumed as a quick snack or in lieu of bread as a breadless sandwich for those trying to cut back and reduce their starchy carb intake. Green leafy vegetables, including mustard, collard, turnips as well as spinach and card will give you 4-5 grams of pure fiber and are very low in carbs.
Other Green Leafy Vegetables - including kale, broccoli, cabbage, cauliflower and Brussels sprouts are also packed with 3-6 grams of fabulous fiber in only 1 cup and have been emphasized for their cancer-protective benefits. These greens can be served raw, steamed or cooked as well as used in stir-frys, salads and quick snacks.
- Potatoes - now that I have your attention, I'm sure you were wondering where potatoes fit in with high fiber foods. To get the most fiber out of the potato family (russet, red and sweet) make sure you always eat the entire potato, including the skin. A medium potato will give you 3-4 grams of fiber and remember, no frying!
- Other Veggies - including seaweed, jicama, Asian pears, guava (raw), persimmons, edamame (frozen) and hearts of palm (cooked) provide between 4-6 grams of fiber per serving.
Squash - from summer, hubbard, zucchini, spaghetti, acorn and crookneck, squash is a tasty flavorful food that is not only pleasing to the taste buds but is also pleasing visually in their colors and textures. Squash is awesome in salads, casseroles, soups and stews as well as grilled.
Nuts and Seeds - are packed with fiber, but watch out as they can and usually are high in fat also which means more calories. Nuts and seeds can be a quick protein and fiber snack (a small handful) and can be used in salads, yogurt and in both hot and cold breakfast cereals. From sunflower seeds, almonds, walnuts and so many others, nuts and seeds are a quick pick-me-up, which is great when you're short on time and feeling a little hungry.
Now, please keep in mind that although there are many other foods that are rich in fiber and that only a small amount have been listed here, my goal is to give you options that maybe you hadn't considered before and to assist you in increasing your fiber intake.
-- By Liza Barnes, Health Educator
So you've been cleared for exercise after the birth of your baby and you're anxious to get outside and get moving! But who's going to watch your little one? If running or walking is your thing, you can take baby along in a jogging stroller. You get the exercise you crave, and baby gets a scenic tour of the neighborhood, with some fresh air to boot.
Jogging strollers have become more popular in recent years, motivating manufacturers to create even more models. This gives the consumer a great variety to choose from, but actually choosing which stroller to purchase can be a daunting task. Here are some features to consider when choosing a jogging stroller:
In the world of wheels, size matters. A true jogging stroller has three large wheels: one in front and two in the back. The larger wheels mean a smoother ride because there is less rolling resistance. Wheels come in 12", 16", and 20"+ sizes. To decide which size is best for you, think about how you will use the stroller.
. 12" Wheels are best for walking on smooth surfaces, like sidewalks, bike paths, and indoors.
. 16" Wheels are great for frequent outdoor walking or jogging on fairly smooth surfaces, with light off-road use (like cutting across a grassy field).
. 20"+ Wheels are made for frequent long-distance running and off-road use.
Alloy or Steel
Look for alloy wheels and hubs, rather than steel. Steel is cheaper but is heavier and has a tendency to rust. If you have to get steel and live in a "salty" place (winter road salt, ocean salt), rinse the wheels and hubs after strolling to prevent rust.
Front Wheel: To Swivel or Not To Swivel?
Most jogging strollers have a fixed front wheel, one that doesn't turn. This is ideal for jogging, because this feature provides the stability and straight tracking that you need. But if you're using the stroller at the mall for example, a fixed wheel may become a nuisance when you have to tilt the stroller back onto its rear wheels to make a turn.
Manufacturers have created a "hybrid" jogging stroller with a swiveling front wheel, which boasts superior maneuverability for those indoor situations. However, a hybrid isn't the best choice for everyone. The swiveling front wheel is usually 12" or smaller, and although the wheel can be locked in position, the small size decreases the stroller's handling abilities-especially outdoors on rough terrain. So if you plan on doing a lot of running (or off-roading), you might consider buying a true fixed-wheel jogging stroller and a traditional stroller for trips to the mall. But if you just jog occasionally, a hybrid makes sense. Think about how you will use the stroller when making this decision.
For your baby's safety, a five-point harness comes standard with most models. They are especially important when traveling at fast speeds-when you're running like the wind!
An unhappy passenger can bring your run to a halt, so make sure baby is comfortable underneath a large, adjustable canopy to shade her from the elements.
Look for a padded seat that reclines. Reclining seats are great for running during naptime, and for young babies who have less head control. A neck roll is sometimes included, or can be purchased separately.
Depending on what type of terrain you anticipate encountering on your runs, you might consider a stroller with shocks. If you intend to take the baby speed walking through the mall, then don't waste your money on this feature.
Arm Leash / Wrist Tether
This feature comes standard on a good jogging stroller. Basically it's like a dog leash attached to the back rear of the stroller, with the loop end worn around your wrist. It is necessary because these strollers are built for speed, and if you lose your footing you may have a runaway baby carriage.
Make sure it doesn't take two people to fold up the stroller. Have the salesperson demonstrate, and then try to do it by yourself a few times. Wrestling with the stroller in a hot parking lot probably isn't the kind of exercise you're looking for.
Does the folded up stroller fit in your trunk? Some strollers are a little cumbersome, and some are downright huge, so if you've got a small car, look for one that can travel with you.
Jogging strollers with a welded aluminum frame, although more expensive, are lighter and much more sturdy than their competitors, which are made with metal tubes connected with plastic joints.
If you're extra tall, this might be worth considering. If you buy your stroller from a store, take it for a test drive before purchasing to make sure it's the right height for you. If you go with large wheels, the stroller will sit higher too. To determine your optimal handle height, stand up straight with your shoulders back, arms to your sides. Bend your elbows so that your forearms are parallel to the floor. The distance between your hands and the floor is your optimal handle height.
If you plan on jogging with child in tow for a while, consider the total cargo-plus-passenger weight limit. The higher-priced strollers usually have stronger welded aluminum frames and can support more weight. Remember that kids don't travel light, especially when you factor in the diaper bag, snacks, drinks and toys.
Although not really a feature, jogging stroller prices can range from $75 to over $400, so cost may factor into your decision as much as many of the features above. Quality strollers are easier to use, last longer, and retain their resale value. You really do get what you pay for.
Are you CRAVING something?
New Research Challenges the 'Body Knows What It Needs' Theory; Where Men Differ From Women
Food cravings activate the same reward circuits in the brain as cravings for drugs or alcohol, according to functional MRI scans, tests that measure brain activity by detecting changes in blood flow.
Nearly everyone has food cravings occasionally, but women report having them more often than men, and younger people crave sweets more than older people do.
What to do:
Exercise can cut food cravings. Women who walked briskly on a treadmill for 45 minutes had far less brain response to food images, according to a new study from Brigham Young University in Provo, Utah, published in the journal Medicine & Science in Sports & Exercise.
Other forms of distraction include chewing gum and smelling a nonfood item. Taking a deep whiff of jasmine, for example, helps occupy the same aroma receptors that are a key part of food cravings.
Dr. Peeke suggests setting a timer for 30 minutes whenever a craving comes on. Busy yourself with something else until the timer goes off. The craving may have passed. "If you can at least delay eating the craved food, you can weaken the habitual response," agrees Dr. Pelchat.
The good news: The longer people stave off their food cravings, studies show, the weaker the urges become.
Go to for the full story:
Regain your Pre-Pregnancy Shape
Life after the birth of a child can be extremely busy… and sleep depriving! Finding time to exercise seems impossible, but getting your body back into shape is important for you and your child. Exercise will give you more energy, and when you exercise with your new baby, it gives you more time to bond. One of the easiest ways to resume your fitness program postpartum is by walking. Walking can be done on a treadmill, outside (on a sidewalk or track)—even in the mall.
Many new moms believe that you should wait 6 weeks after delivery before you begin exercising again. But this is not true in all cases. If you had a non-traumatic vaginal delivery, then your doctor will probably give you the OK to perform many forms of low level exercise, such as Kegels, stretching, pelvic tilts, leg lifts, and walking. If you had a Cesarean or a traumatic vaginal delivery, then you may have to wait 3-6 weeks before beginning a walking program.
Be sure to ask your doctor before beginning any of these exercises.
Before you begin a walking program, be sure you are warmed up, well-hydrated, wearing supportive shoes, and using good posture. This will allow your body the most optimal environment to exercise and tone.
- Warm up with a series of small backward arm circles (large circles may potentially injure the rotary cuff) , marching in place, circling your ankles around, raising up on your toes (to get blood flowing to your calf muscles), and do 5-10 pelvic floor contractions.
- Choose your walk path carefully. You do not want to start out on challenging terrain like hills. Find a flat course, get on a treadmill, or go to the mall.
- Start out with a slow pace (2.7 mph – 3.5 mph), swinging your arms loosely. Ligament laxity is still present early after delivery, so be sure not to lock your knees.
- Keep good posture! This is very important in the postpartum stage to help you lose that belly “pooch”. To stand up tall, you need to keep your belly pulled in and your shoulders back. This engages your abdominal muscles, which helps keep that stomach “pooch” drawn in toward your spine, eventually disappearing!
- Start out walking slowly for 5-10 minutes, about 3-5 times per week. Gradually work up your time, incline, and pace as your body feels more able. Eventually, if you do not feel like you have 30-40 minutes at a time, break up your walks to three 10-minute sessions per day.
· It’s very important to continue with your Kegel exercises to prevent urine leakage—especially when your activity level increases. You should not resume or begin running until you have enough pelvic floor control to prevent leakage.
· If you are breastfeeding, wear a supportive bra and try to walk after feeding or pumping so your breasts will not feel uncomfortable.
· Cool down after your walk by slowing down your pace, bringing your heart rate back down near its resting level. Finish up with some light stretches. Postpartum walking is one of the easiest ways to resume your exercise routine and help you restore your muscle tone and fitness level. Combine walking with some light stretching and strengthening exercises, and you will have your pre-pregnancy body back in no time! Be sure to start out slow and follow your doctor’s recommendations. Remember—it was a nine-month process of gaining weight, so it will take time to lose it. But with dedication, you can meet your fitness goals and have some fun in the process!
Diet Tricks That Really Work
stay-slim strategies are anything but garden-variety.
Sounds kooky, but she has a point: "Eating smart is all about having an awareness of your body. The most obvious way to do that is by seeing it. So when you're trying to lose weight, spend more time wearing less. I don't think I could eat a plate of nachos naked--could you?"
Prep Ahead of Time
"I'll cook a batch of brown rice or quinoa and keep it in the fridge, so when I get hungry, I can easily dress it up with olive oil, lemon, and salt and pepper, and then add veggies," says Marisa, who often has zucchini and spinach.
Practice Portion Control
"I usually say no to the bad things at Whole Foods, but then I get to the register, where they have individually wrapped chocolates. I'll grab five and keep them at home. If I need something sweet, I've got it!" she says.
Make Smart Swaps
Marisa has found healthier alternatives to fattening foods. Instead of potato chips, she munches on organic Rhythm Superfoods Kool Ranch Kale Chips. And she mixes tuna with Wildwood garlic aioli instead of mayo. She also whips up leaner versions of Griffin's high-fat favorites--such as a BLT made with an Ezekiel English muffin, organic tomatoes, avocado, lettuce, and turkey bacon.
Keep Your Hands Off His Junk Food
"When I first met Griffin, I gained 10 pounds! When you are falling in love, all you do is make out and eat!" says Marisa. Now she has learned to indulge judiciously. "When I do have one of his favorites, like soda or cake, I look at it as a treat and enjoy it. Because I eat well 90 percent of the time, I don't feel guilty."
For kids who won't normally eat veggies ….. Try these wonderful Vegetable pancakes...
Recipe: Vegetable Pancakes
- 2 cups shredded veggies (I like to use a mix including things like white potatoes, sweet potatoes, zucchini, yellow squash and/or carrots…whatever you have on hand)
- 2 eggs
- 1 tablespoon whole-wheat flour
- ¼ teaspoon salt
- Olive oil for cooking
- Optional garnish: sour cream and/or applesauce
- Combine the shredded veggies with the eggs, flour, and salt. Mix thoroughly.
- Heat a thin layer of olive oil in a sauté pan over medium heat. It is important that the heat is the right temperature because you want the pancakes to cook all the way through the middle by the time they are brown on the outside.
- Once the oil has heated up add pancake size dollops of the veggie mixture into the pan. Cook for several minutes until the bottom starts to brown. Then flip and repeat.
- Transfer cooked pancakes to a plate lined with paper towels.
- Serve warm with sour cream and/or applesauce.
Yield: 2 – 3 servings as a side item
8 Tips for Improving Your Diet - Nutritional Advice for Eating Healthier
I’m always asked “How can I lose weight”? My answer is the same – but I don’t think they like what I say… LOL
Here are the basics. Print and put on your frig – on your bathroom mirror and learn them – then follow them!!!! Walla – You will lose weight!!
Invest some time and effort to improve your diet and reap the reward of good health and excellent energy. Following these eight tips is a great place to start!
1. Drink plenty of water each day: Water to keep your cells hydrated and protected, to eliminate waste and ensure the health of your mucus membranes. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches and many other afflictions. Drink more water and less soda, coffee, tea or juice.
Your body cannot adequately eliminate waste products without enough water. If toxic chemicals or heavy metal poisoning is at the root of your health problems you will have a much easier time getting better when you are properly hydrated.
2. Eat plenty of vegetables: Plenty means that at least ½ to ¾ of the food you eat (by volume). Vegetables are very high in fiber, vitamin C, folic acid and minerals. They provide you with many health benefits, such as the following:
- Fiber in vegetables slows the absorption of fat and toxins. One of the best ways to lose weight is to eat plenty of fiber. Eating adequate fiber can help normalize cholesterol levels and blood pressure.
- Vegetables nourish normal flora, which in turn nourish the lining of the GI tract, produce vitamins and inhibit yeast and other undesirable organisms.
- Vegetables speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.
- Vegetables contain folic acid, which is necessary to produce serotonin (preventing depression and overeating), increases energy and helps reduce the chances for a heart attack.
- The minerals in vegetables help prevent osteoporosis. (Other nutrients besides calcium are important for healthy bone.) Minerals are also important enzyme co-factors, so most major functions of the body are dependent on minerals.
- Eating vegetables can reduce the risk on some diseases and many other health problems.
- Eating vegetables helps to alkalize the diet.
Corn and potatoes don't count as vegetables. Fruit is also good for you; it is a good source of vitamin C and fiber. Eating vegetables is stressed here because when people are told to eat more fruits and vegetables, they tend to increase fruit intake but not vegetable intake.
3. Avoid deep fried food, Trans fats, partially hydrogenated oil and hydrogenated oil: As time passes, we keep finding more bad things about hydrogenated oil and fried foods. Hydrogenation is the food industry's way of turning liquid oils into solid fats. This gives packaged foods a longer shelf life than if they were made with natural oils. Hydrogenation produces trans fats, which have been linked to a number of health problems such as the following:
- Cancer: Women with higher levels of Trans fats in their cells are much more likely to develop breast cancer than women with low levels of Trans fats.
- Pain and inflammation become much worse for patients who consume hydrogenated oils. They chemically prevent the formation of natural anti-inflammatory substances that are normally produced by the body. If you suffer from chronic pain or have recently been injured, strictly avoid hydrogenated oil.
- Heart disease: High levels of Trans fats create platelet aggregation, which is the beginning of the plaque associated with coronary heart disease. Lately a lot has been written linking inflammation with heart disease.
- Trans fats are incorporated into the cells and make them less resistant to chemicals, bacteria and viruses. This could be a source of immune system problems.
- There may be a link between Trans fats and ADD, depression and fatigue. Brain and nerve tissue have a high content of fat. Some researchers believe that when Trans fats are incorporated into the nerve cells they affect function, creating problems like ADD and depression.
Muscle fatigue and skin problems are also linked to hydrogenated oils. Most chips and fried snacks contain hydrogenated oils. Hydrogenated oils are found in a lot of packaged foods like crackers, cereals and even bread. They are often found in margarine mayonnaise; and a lot of bottled salad dressings. Read labels.
Not all fats are bad for you. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil and avocados.
4. Avoid refined sugar: The average American eats 150 pounds of refined sugar per year. Compare that to seven pounds per year consumed in England in 1750. Refined sugar increases insulin and adrenal hormone production and can cause the following health problems.
- Increased production of adrenal hormones causes the body to excrete essential minerals.
- Sugar consumption increases the body's need for vitamins B and C.
- Eating a lot of sugar aggravates many of the problems we associate with emotional stress.
- Sugar stresses the adrenal glands.
- Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, more beneficial flora, thus removing the benefits of helpful bacteria.
- Eating sugar causes blood sugar swings. Blood sugar increases immediately after consuming sugar, prompting the body to produce insulin. Excess insulin creates more sugar cravings.
- Eating sugar creates insulin insensitivity. More sugar is eaten, more insulin produced, etc. This stresses the pancreas and sets the stage for adult-onset diabetes.
- There is a connection between sugar consumption and high cholesterol. Patients with Syndrome X (high cholesterol, high LDL, low HDL and high triglycerides) often have the problem because of consumption of sugar and refined carbohydrates.
- Sugar consumption can make pain and inflammation worse.
- Sugar can cause or aggravate allergies, sinusitis, asthma, irritable bowel, Candidiasis, migraine headaches, fatigue, depression and even heart disease.
5. Avoid refined carbohydrates: The average American gets 50% of his or her calories from refined carbohydrates. Refined carbohydrates are grains that have had the fiber, vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed and you are left with the starch. They create all of the same health problems created by refined sugar.
Refined carbohydrates fill you up-but not with vitamins and minerals. This stresses your digestive system and your endocrine system. Eating refined carbohydrates uses up precious vitamins and minerals.
Often people eat refined carbohydrates because they are low in fat and mistakenly think that because they are "complex carbohydrates" that they are actually good for you.
Refined carbohydrates include white bread, white rice, and pasta that are not labeled whole grain. Read the labels on bread. Brown-colored bread labeled wheat bread isn't usually whole wheat. If the label says enriched, white flour on it you're not getting a whole grain. Use brown rice instead of white rice.
6. Avoid chemical additives: Avoid processed foods and chemicals. The average American consumes 10 pounds of chemical additives every year. This has had a devastating effect on our health. The FDA tests single additives, but no one has any idea what combinations of additives do to us. Stay away from packaged foods with chemical additives.
7. Eat slowly, chew your food thoroughly: Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion. Your saliva has enzymes that facilitate digestion. Also, it is easier to digest small particles than large ones. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating and promote the growth of harmful bacteria in the digestive tract.
8. Never skip meals: Skipping meals stresses your adrenal glands. If you are trying to lose weight, not eating is a poor strategy because your metabolism will slow down to accommodate the reduction in calories. As a result you become fatigued and will ultimately gain weight.