BlogHer Topic - Health - Editor's Picks

Change Makes My Heart Happy

lorieblogs — Tue, 14 Feb 2012 21:14:37 +0000

I love Valentine's Day. We don't do the traditional romantic dates and gifts in our house. It is a family celebration that consists of a pink and red dinner and gifts, cards, and treats that magically appear at the door. By magically I mean someone sneaks out through the garage, rings the doorbell, and then runs back into the house. It is one of my absolute favorite holidays, so in honor of the day of love I thought I would share with you what I love about running.

It is getting easier. As someone that doesn't come by running naturally, I love that it is getting easier. I can tell that I am getting stronger and with each run I notice a change. Change makes my heart happy. Actually, easier makes my heart happy.

My running workouts take less time. Time is a pretty valuable commodity, but so is health. I run the same distance that I used to walk and, although my speed isn't anything to brag about, I still get done in less time. Getting in a workout that you can feel good about that doesn't take a huge chunk of your day is definitely something to love.

I have more energy. An increase of energy is pretty common with any type of exercise routine and I am definitely feeling it this week. That extra energy is going to come in handy over the next few months. Baseball season is about to start, school is winding down, and we are preparing to move. There is a lot of running around and de-cluttering in my future and I will need all of the energy I can get. Hopefully my busy schedule will motivate me to keep up with my running.

Running is a great way to relieve stress. The past couple of weeks have brought with them a lot of the evil s word. Sick kids, busy schedules, issues with renters, and the process of searching for and buying a home have caused me to want to run away from home more than once. In a way, that is exactly what I have been doing. Every time I put on my running shoes and head out the door I come back feeling a thousand times better. In the end all of the issues always end up working themselves out one way or another, and the running just allows me to avoid an ulcer until they do.

I won't pretend like running is my one true love, but our relationship is growing. We are taking it one date at a time.

How are you doing on your Inspiration to Fitness journey? Did you read Ashley's post about speeding up your running? I am pretty sure that was meant for me. I am going to start implementing some of her tips this week. You can check out all of her posts and lots of other great content from BlogHer's Inspiration to Fitness challenge by rolling over the Best Buy logo at the top of my blog.

Also, don't forget that you can enter to win the fabulous Polar FT7 Heart Rate Monitor. If you are a runner or are training to be one, you will love this tool.

Making Exercise a Habit

Bigmama8303 — Tue, 14 Feb 2012 19:29:04 +0000

Welcome to this week's Inspiration to Fitness post. I'm proud of myself and all of you for following along with Ashley and I for the last 6 weeks!

Well, there's only one week left in the whole inspiration to fitness program... phew! Which means I'll have a week to work off all the bites I'll take out of various Valentine's Day chocolates trying to find the best ones. But I'd also like to think that some of this has stuck with me and I'll carry on a healthier lifestyle and fitness regimen for the rest of the year...

One can hope, right?

But also, the rodeo is in town, and I'm sure I have a few more corn dogs and gorditas in my future.

But that's the great thing about committing to a workout plan. I don't feel as guilty when I eat those things because I know that I'm exercising and somewhere it all balances out. Right? It's like drinking a diet Coke while eating a Reeses peanut butter cup. They cancel each other out.

Let's just believe that's true.

I've also discovered that I enjoy the strength training portion of my workouts more than the run. Yes, there are moments mid-lunge when I want to cry or yell some type of profanity, but I actually kind of like the feeling of sore muscles the next day because I know I'm doing something.

The running is fine, but it requires being outside. And some mornings it's been really cold. And wet. And that doesn't make me a happy camper. Or runner. Or whatever.

But I get out there because I know how I am. If I stop now, I'll end up lying on the couch with a heart-shaped box of chocolates and might not ever get up. The way exercise works for me is when I really make it a habit. I have to be a little obsessed about it or I'll give it up completely.

This explains why I've watched entire seasons of television shows in one sitting. I'm an all or nothing kind of girl.

So here's hoping that I stick with the all from here on out.

* Have you checked out my review of the? Polar FT7 Rate Monitor Watch yet? Leave a comment for a chance to win!

Let's Mix it up!

healthyashley — Tue, 14 Feb 2012 17:30:43 +0000

Congratulations on sweating through speeding it up last week in the Inspiration to Fitness Track to 5k. Our 5k run is two weeks away. Are you feeling prepared? Excited? Nervous? A little of all three?

Perfect. :)

I believe even the most seasoned runners get butterflies before a big run or race. We ask a lot of ourselves when we run: we head out in hopes that our legs, our stomachs, our minds and our hearts will all be aligned. Getting a bit nervous is normal and let's us know that we're still challenging ourselves.

Mix it Up with Cross Training

Cross-training keeps your body balanced by working different muscle groups, keeps your mind fresh so you look forward to your next run, prevents injury by preventing overuse, and works as a great alternative to a run when you need to take the day off.

Mix in cross training on days when you don't run. Shoot for at least one cross training workout a week to reap the benefits. If you miss a run or need to sit out because of pain, see if a lower impact workout that gives running muscles and joints a break works for you.

- Cycling/Spinning: Keep your running legs in shape with cycling or spinning. Time on the bike is lower impact than running but will keep your cardiovascular system in top shape! Take your bike to the trail or jump in a spinning class at your gym. If the weather outside is dreadful, look into getting a bike trainer to cycle indoors.

- Strength Training: Some good news: if you've been following this 5k track, you're already doing this one! Strength training (with weights or just body weight) strengthens the muscles that power your runs. Oldies like sit-ups, squats, lunges and push-ups are still effective. Check out circuit routines here or online, try a strength class at the gym or join a bootcamp in your area to mix it up.

- Walking/Hiking: Heal muscles tears and sneak in some hill training with a long walk or a hilly hike. Walk with friends or take your dog on a hike and you'll forget you're even exercising.

- Swimming: Swimming is non weight bearing and incredibly low-impact. Those laps can build your endurance and build upper-body strength. Jump in the pool!

- Yoga: Yoga can be an all-in-one workout and a great complement to running. In one session you can stretch out your sore muscles, build strength for your next run and refocus your mind so you're ready for what's next. Practice at a local studio or in your own home by following along with an online session (Yoga Download is my favorite).

What is your favorite way to cross train? Share it in the comments!

This Week's Workouts

New to the Track to 5k training plan? Forget how it all works? Check out the intro post and week one!

Stretch

Seated Hamstring Stretch- From a seated position, extend your right leg and bend your left leg, bringing your left foot to touch your right thigh. Rest your hands as far down your right leg as you can comfortably reach. Bend from the hip. Go far enough so you feel a stretch in your hamstrings but stop before you feel pain. Hold for 30 seconds and repeat on opposite leg.

Chest and Shoulder Door Stretch- Stand hip-width apart in a doorway and place your forearms on either side of the doorway so your arms are slightly reaching slightly up. Slowly lean into the stretch with your body weight. Hold for 30 seconds. Try the stretch with your arms extended up. Check out this video for a great visual.

Run

Run for 2.75 miles, 4.4km or 30 minutes. As always, remember to give your body a chance to warm up and cool down five minutes before and after your run. Can you run for the full distance this week? Maybe you can go add in a bit of speed training?

Strength

Strength workout 8: 3 rounds of 10

We're going to have some fun with this new strength workout!

Diagonal Leg- Lie on your back with knees bent, feet flat, hands on floor by hips. Lift hips off floor and tuck left foot under right thigh with your left knee pointing left. Keeping hips lifted, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Complete 10 reps and repeat on opposite leg. Check out this exercise from Fitness Magazine here.

Push-ups- Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Slowly lower yourself so you brush your body against the floor. Don't lock your elbows, and don't bend your back. Push yourself away from the floor to return to starting position. If necessary, modify with knees on the floor and aligned with hips and feet off the floor.

Golf Swing- Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you. Lower into squat. Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left (lift right leg as high as you can). Quickly return to squat. Complete 10 reps and repeat on opposite leg. Check out this exercise from Fitness Magazine here.

"Desire is the most important factor in the success of any athlete." -Bill Shoemaker

Seven Tips for Better Sleep

admin — Tue, 14 Feb 2012 15:00:00 +0000

Editor's Note: Even though sleep is essential to our health and body functions, few of us truly get uninterrupted, healthful sleep. In Correcting my Sleep Schedule Naturally, Faith discusses her trouble staying asleep through the night and works our some tangible solutions. -- AVF

1. White Noise. I downloaded a white noise app Relax and Sleep on the Android market which has a pretty wide range of sleep sounds (including a freaky Tibetan monk chant).

Photo by PlanetChopstick.

2. Curb your Caffeine Intake. I'm capping my caffeine intake at 2 cups of coffee, then switching to decaf teas or water-only once noon rolls around. Coffee’s half life is up to four hours, and although 3:00 to 4:00PM is a recommended cut-off, I'm dialing it back a little earlier.

3. Let Your Planner Worry For You. I'm tracking my "OMG MUST GET THIS DONE" to-dos in a day planner to avoid freaking out about them when my brain is supposed to be slowing down. This does help me relax, but it also finds me shooting straight up at 2:00AM wondering if I've marked everything off the list that I needed to get done.

Read the other tips here at For The Health.

Nutrition Week 7: Breakfast

appetiteforhealth — Mon, 13 Feb 2012 17:25:45 +0000

Week Seven of Inspiration to Fitness! Challenge... We're almost there!

8 Weeks & 8 Life-Changing Ways to Upgrade Your Diet

Julie and I are thrilled to be blogging every week to challenge you to make a positive change to your eating. If you missed the previous weeks, you can still catch up and follow along at your own pace. Review our earlier posts and you can incorporate week one’s goal into your diet starting today.

This week’s focus is on breakfast. You’ve heard it before: breakfast really is the most important meal of the day. But too many of us are missing out! Are you one of the more than 150 million Americans who do not eat breakfast? Or is your idea of “breakfast” coffee and a doughnut? If so, make 2012 your year to build a better breakfast!

What’s the Big Deal with Breakfast?

There are several key reasons why you should start everyday with a nutritious morning meal:

1. Breakfast boosts your metabolism. By starting your day with a balance of healthy carbohydrates (including fiber!) and protein, you will boost calorie burning by speeding up your metabolism. So you really can eat to lose weight!  

2. Breakfast eaters are leaner. People who eat breakfast are more likely to maintain healthy weight than those who do not. In fact research shows that some 78% of successful dieters almost always eat breakfast compared to just 4% who rarely eat it. Why? Not only does breakfast boost metabolism, what begins with skipping breakfast often builds to an evening finale of excess portions and high calorie food. A solid breakfast can keep you from overeating later in the day.

3. Breakfast provides the “fuel” to jumpstart your day. Eating a balanced morning meal will help you perform at your best, both mentally and physically.  

BUILD A BETTER BREAKFAST IN 3 EASY STEPS

Step 1) Protein.  A study published recently in the journal Obesity added to the growing scientific literature showing that eating more protein at breakfast can help you eat less at your next meal, reduce cravings for “unhealthy” foods, making it easier to stick with your resolve to eat healthier and control calories. Good sources of protein include eggs, lowfat yogurt and cottage cheese, nut butters and protein-rich whole grain bread. 

Step 2) Whole Grains.  Whole grains will give you the energy you need to fuel your morning plus filling fiber to curb hunger. Look for whole grain bread with at least 3 g of fiber, cereal with at least 5 g of fiber, or oatmeal. 

Step 3) Fruits and Veggies.  We all need more fruits and veggies, and breakfast is the perfect time to get a few servings in your diet. They will add vitamins and minerals, fiber, and disease-fighting antioxidants to your morning meal.

No Time, You Say?

If you think you don’t have time for breakfast, think again. In just 10 minutes or less, you can have a tasty, nutritious meal that will start your day off right. For some fast, healthy breakfast ideas, check out the list below:

10 Breakfasts in Less than 10 Minutes 

▪ Oatmeal yum. Top 1 cup of plain oatmeal with 2 tablespoons each of chopped nuts and dried fruit, a pinch of cinnamon, and a drizzle of honey. 

▪ “Egg-lish” muffin crostini & cheese. Put 1 poached egg, 1 slice of lean ham, and 1 thin (1/2 ounce) slice of Swiss cheese on a ½ toasted whole-wheat English muffin. 

▪ B&B bruschetta. Top 1 slice of whole-wheat toast with 1 tablespoon of all-natural nut butter, 1/2 sliced banana, and a drizzle of honey. 

▪ Cereal & fruit. Pour 1 cup of skim milk (or calcium-fortified soy milk) over 1 cup of high-fiber, whole-grain cereal and serve with 1/2 pink or red grapefruit on the side. 

▪ Waffle wise. Toast 2 low-fat whole-grain frozen waffles with 1/2 cup fresh (or thawed, unsweetened frozen) berries and 1 tablespoon of maple syrup. 

▪ “Egg-lish” muffin & greens. Stuff 1 whole-wheat English muffin with 1 cooked egg, 1 slice of cooked Canadian bacon, watercress or baby spinach, and a squirt of lemon. 

▪ Cheese toast. Top a slice of whole-wheat toast with 1 slice of part-skim mozzarella cheese with a few fresh basil leaves; serve with 1 cup low-sodium 100 percent vegetable juice (add a few drops of hot sauce for eye-opening pizzazz). 

▪ Berry smoothie. Blend 1 cup of low-fat Greek yogurt, 1/2 cup berries, 1/2 cup of 100 percent apple juice, and 1/2 cup of crushed ice until smooth.

▪ Greek yogurt & jam. Mix 1/2 cup of low-fat Greek yogurt with 1 tablespoon of 100 percent fruit spread or jam of your choice. 

▪ Energy pita. Top 1/2 whole-grain pita with Neufchatel (light cream) cheese, 2 tablespoons of chopped nuts and 2 tablespoons of dried fruit.

What's All This about Catholics Having to Provide Birth Control?

avflox — Mon, 13 Feb 2012 14:00:00 +0000

On March 23, 2010, President Barack Obama signed into law the Patient Protection and Affordable Care Act (PPACA), which contains provisions that started taking effect that same year and will continue until 2017. One of these provisions -- which involves eliminating co-payments and deductibles for preventive care -- came under fire last week when the White House announced that as part of preventive care, employers would be covering the cost of birth control in employee health plans.

Catholic leaders, who morally oppose the use of contraceptives, railed against the policy from the pulpit. Conservative hopefuls vying for office jumped into the fray, describing the provision as a clear attack on religious freedom.

Photo by Bogdan Migulski

After much debate, the Obama administration reached a compromise: employers with religious objections to birth control will not have to offer contraceptive coverage to their employees as part of their health insurance plans. However, the insurance companies themselves are going to have to do it, making it likely that the cost of providing this coverage would be spread across all policy holders.

President Obama addressed the matter in a statement:

Under the rule, women will still have access to free preventive care that includes contraceptive services -- no matter where they work. So that core principle remains. But if a woman's employer is a charity or a hospital that has a religious objection to providing contraceptive services as part of their health plan, the insurance company -- not the hospital, not the charity -- will be required to reach out and offer the woman contraceptive care free of charge, without co-pays and without hassles.

While the U.S. Conference of Catholic Bishops seemed satisfied with the concession initially, they changed their tune on Friday night, saying they did not believe their concerns had been addressed by Obama's concession. Per the Wall Street Journal:

In [the U.S. Conference of Catholic Bishops'] later statement, they said they still had "serious moral concerns," noting that the proposal didn't contain provisions for religious employers who self-insure, meaning the employer takes on the underlying risk of covering employees' health care.

The bishops also said that the current structure of the proposal meant that if an employee and insurer agreed to add contraception coverage to a health plan, it would still be financed in the same way as the rest of the coverage offered by the employer.

"These changes require careful moral analysis, and moreover, appear subject to some measure of change. But we note at the outset that the lack of clear protection... is unacceptable and must be corrected," the statement said.

Miami Archbishop Thomas Wenski told NPR, that what Obama had offered as a compromise was "a smoke screen in which he has decided to kick the can down the road in the hope that the controversy will go away. I think he is mistaken."

Wenski, like many opponents, thinks the measure will remain problematic so long as employees of Catholic charities, hospitals, and universities receive coverage for contraception. On the other hand, many Catholic organizations, such as the Catholic Health Association and Catholic Charities USA, are behind the reform for this type of preventive care.

For example, Sister Carol Keehan, who works in an association that oversees some 600 Catholic hospitals, applauded Obama's compromise, as a win-win situation. Ultimately, she said, health care reform is in line with the Catholic Church's desire to help the poor and uninsured.

Conservative Catholic groups are not the only ones who can't seem to agree -- liberal Catholic groups seem split on the issue as well. According to the Wall Street Journal, Catholics for Choice said the White House had given "victory number one to the Bishops." Catholics United, however, praised the decision -- as did several student organizations at Catholic universities who have campaigned to get students access to birth control.

According to the Wall Street Journal, the insurance industry was caught by surprise by the decision. However, a report by the Department of Health and Human Services found that "previous expansions of contraception coverage had zero cost increase."

AV Flox is the section editor of Love & Sex and Health on BlogHer. You can connect with her on Twitter @avflox, Google Plus +AV Flox, or e-mail her directly at av.flox AT BlogHer.com

I'm Seeing Results!

littlebitfunky — Fri, 10 Feb 2012 16:51:14 +0000

This weeks post is brought to you by the letter A. A for adaptation.

My initial fitness goal for Inspiration to Fitness was to workout six times a week. And well, that's just not working out for me. At least not a "set of exercises for a set amount of time" sort of exercise six times a week. I am still doing the shred and exercising on a REGULAR basis, but now I know that for me and my family, that looks better at five days a week. More in particular, the days of the week my husband works.

I know this may seem like a set back to some or an excuse to others, but the thing is, I want a long term change and I would rather be adaptable until I find a good balance for myself and my family, than to try to live up to goals that interfere with other goals that are less flexible. Does that make any sense? We have A LOT of balls in the air at the moment and exercise has been a great stress reliever so I don't want it to fall to the way side...so it HAS to be adaptable. I want long term success, not short term...I want to be able to keep this up forever, so I just have to find what works.

I am still having regular dates with Jillian, since she is still in line pretty much with what Alysa has recommended. I have also found an accountability partner to help keep me going. It's a lot easier to make me get up and go if I know that someone is waiting to hear that I have done it!

And the best part, I am seeing results! I FEEL slimmer. ; I feel more energized. If I can get myself to exercise early in the morning, I am left with the feeling that I can accomplish anything and that is something that you just can't buy, stumble upon or borrow, you have to earn it. :)

How are you doing on your New Year's goals? Are you hanging in there? Are you seeing results? Are you staying motivated?

* Don't forget to check out my review for Num 4-Polar Watch and leave a comment for a chance to win!

I Signed Up for a Race!

Make It and Love It — Thu, 09 Feb 2012 21:29:59 +0000

Woo-wee, I've gone and done it. I signed up for a race. (In case you didn't catch this, check out my running tips for beginners or slow/clunky runners like me. All came from my marathon runner friend.)

The only way I keep running and keep trying to improve my distance, is if I have a race to work towards. I don't just enjoy running for the thrill of running. That's like saying that I clean toilets because it's enjoyable. Nope, I clean them because I enjoy a good clean sanitary toilet. That's it. As for running, I run for my health and to prove to myself that I can do it. And the longer I run, the more surprised I am at myself. I don't ever wake up and think, "Ahhh, I can't wait to slip into my jogging shoes today." (I leave that kinda crazy talk to the serious runners.) In fact, I have to force myself out the door. And it isn't until I have conquered the 1st mile or so, that the rush kicks in and keeps me going. But I do have to admit, that the endorphins produced after a run are priceless. I wish I could bottle that stuff up and sell it.

Anyway, back to the race. It's a little lovey-dovey Valentine's race. And I'm going to run it. It's 4 miles total and is for all ages.

Here's proof that I'm registered:

Nope, I can't back out now.

I hope the weather is kind. We have had lots of snow lately......but the race is this weekend and weather.com says this:

Yeah, a little chilly but at least there's no snow. But 36 degrees means I'll be all snuggled up in a hat, jacket, and gloves.

I was reading my online trainer's advice this last week (thanks for all the tips Alysa!!) and she talked about staying motivated. I couldn't agree more with her "Pump Up the Jams" suggestion. Music keeps you going. And makes you feel a bit more care-free as you pound the pavement.

Do you want to know my number one running buddy? My music.

Here's what's been on repeat on my RUNNING playlist lately:

Happy, Natasha Bedingfield

Beautiful (SMASH Cast Version) [feat. Katharine McPhee]

Mercy, Duffy

Set Fire to the Rain, ADELE

Good Life, OneRepublic

Hold Me (feat. tobyMac), Jamie Grace

Marchin On (feat. OneRepublic), Timbalan

Waka Waka (This Time for Africa), Shakira

King of Anything, Sara Bareilles

I'm Yours / Somewhere Over the Rainbow, Straight No Chaser

Here Comes Your Man, Meaghan Smith

Be OK, Ingrid Michaelson

Hey, Soul Sister, Train

I Gotta Feeling, The Black Eyed Peas

The above songs are random ones that I will skip around and listen to and they keep me going for some reason. But there are 2 songs that I have to listen to every time I start running.

Last time I was really into running (about 2 years ago), I had different songs that I was really into. But these 2 current songs were ones that I listened to when I started running again about 5 or 6 weeks ago. And I had this tremendous surge of energy and motivation to make some changes. It was as if my whole body decided right then and there to welcome running back into my life. A serious surge starting at my toes and bursting up and out the top of my head. And these 2 songs were playing when this happened. So, any time these songs come on, I immediately have a renewal of energy......and my motivation continues. Funny, right? Because the songs are so random.

The first is:

Billionaire (feat. Bruno Mars), Travie McCoy

(And let the truth be told that I actually can't really stand this song and don't have any written goal or determination to become a billionaire. Yeah, so random.)

The second is:

We Are the World 25 for Haiti, Artists for Haiti

(And this one, wow, it cracks me up to write this title too. Because, some of the artists make my skin crawl.)

Music is powerful. And because of the circumstances, these 2 songs will forever remind me of running. And my renewal to jump back into it. And no joke, if I get tired while running, I replay these songs and I always have a few more minutes left in me. Ahhh, music. You can surprisingly make me a lover of something that I, well, normally wouldn't love.

How about you? Have you signed up for any races to keep you motivated?

Be sure to check out my review of the Polar FT7, Personal Heart Rate Monitor. This gadget has been my favorite so far……..and lets me know exactly how hard I’m working. No matter where I am. Love it.

Read all ‘Inpiration to Fitness’ related posts here. There’s tons of inspiring articles from trainers and other bloggers who are trucking right along with me.

Let's Talk Food!

melissa@320sycamore — Thu, 09 Feb 2012 20:00:23 +0000

5 weeks down ~wow! I really think what people have told me is true, if you can get through the first 3 weeks, you'll start seeing a little progress and for me, there is nothing more motivating than jeans fitting better, or inches/pounds gone. You can start anytime. Alysa, our heart health trainer will help you get on track with your workouts, and BlogHer's Inspiration to Fitness page is here ~ you can join us on the road to health anytime!

This week I'm going to talk about FOOD. I saw this sign on Pinterest, and Iím beginning to believe it:

So, I thought for this journal post, Iíd share some of my favorite meals/snacks, and I would love to hear your favorites in the comments. I was really struggling my first 2 weeks and I came across this book in the Goodwill (I'm never in that store).

and it spoke to me because like I've told you before, I'm so not a salad for every meal girl. (I'm not in any way affiliated with this author or book, this is just my experience) So, I took it home and started reading. She focusus a lot on keeping your blood sugar steady so you donít have the hunger, headaches, sugar cravings and eating a healthy proportion of protein, carbs and fat, eating every 4 hours, which was huge for me. You do a 7 day kick-start (that was the week I lost 3 pounds) and then can get a little more liberal from there if you want to. I love it, but the key is finding what speaks to you and what you can keep up with. Here are some of my favorite meals/snacks~some are from the book, some are not:

It looks gross, huh? But this is what I drink every morning:

Protein smoothie: 300 calories. 1 cup skim milk, 1 frozen banana (get a bunch of ripe bananas, peel them, and put them in a ziploc bag in the freezer), 1 scoop of vanilla protein powder, and 2 handfuls of spinach. I promise you can barely taste the spinach, and this keeps me completely full and going until lunch. I crave these things for breakfast and they are refreshing after a workout.

I also love this PB2 powder! It's powdered peanut putter ~they press the peanuts to remove the oil and fat, so you get the pb taste, but itís only 45 calories and 1.5 g of fat per 2 Tbsp. I love it in smoothies as well!

In the book, there are also huevos rancheros (with potatoes!!) and spinach & feta scramble I love.

For lunches, I love:

Egg salad in a pita pocket with about 8 strawberries 280 calories. 3 hard-boiled egg whites (half a yoke), 1 Tbs light mayo, green onion, and celery stuffed into a whole wheat pita pocket.

Cajun grilled shrimp with brown rice 250 calories: take 4 oz of shrimp (about 15 medium), cook it with some pam cooking spray, lemon, and some cajun seasoning, serve with 1/2 cup brown rice and some salad.

Tuna stuffed celery sticks with apple 270 calories : 2 oz chunk light tuna, with 1 hard boiled egg, 1 tbsp diced olives, 1 Tbsp light mayo, stuffed into 4 stalks of celery ~I eat with an apple or peach.

Bbq burger with 2 whole mandarin oranges 280 calories: Take a boca veggie burger, stuff it into a wheat pita pocket (or a wheat light bun) with 1 Tbs of bbq sauce and a cup of broccoli carrot slaw.

On Fridays, if Iíve been good, I love picking up some california rolls at Krogerís sushi bar yummmm. 280 calories

For my afternoon meal, I love a protein bar, (usually about 190 calories) with fruit or 2 light string cheeses with 2 slices of low sodium deli turkey (you can dip them in dijon mustard) with a big old grapefruit, sweetened with a little agave nectar.

I donít trust splenda or equal. They are both full of chemicals ~but Christine introduced me to natural agave nectar! Ooooh, but my favorite is this cinnamon cottage cheese sweet potato:

Take a small sweet potato (4-5 oz), steam it in the microwave, then slice it lengthwise, spread with 1 Tbs natural peanut butter, 1/2 cup low fat cottage cheese, cinnamon, and 1 tsp agave nectar. Mmmmmm, love it. It sounds a little weird, but so good to me. 360 calories, but a lot of times Iíll leave off the pbutter to save some calories.

For dinner, I try to fill up half my plate with a big salad and/or veggies, and a small serving of what my family is having~usually some kind of protein or soup, stir fry, etc. but I have been trying to make our recipes more healthy. I love asian chicken wraps and thin crust veggie pizza when we order pizza on Fridays.

Desserts? If weíre making cookies/brownies, I just try to budget it in~maybe just do a small afternoon meal or skip it all together to make up for it. If weíre going to eat out, I try to go lighter for breakfast and lunch. Itís all about moderation, right? After dinner, I usually chew on gum if Iím still craving something sweet or drink some herbal tea or the 25 calorie cocoa.

Wow ~that was a lot, but I love hearing what others like to eat, because that has been the hardest part for me. I want to hear YOUR favorites: snacks, meals, books or programs that have been successful for you?? Help us all out and spill it :)

The Polar Ft7 watch giveaway is going on here. Don't forget to comment for a chance to win~!

Hit a Plateau? Challenge Your Body!

InspiredRD — Thu, 09 Feb 2012 17:28:52 +0000

This post is the sixth in BlogHer’s Inspiration to Fitness series. To start from week one, click here. Our first 4 workouts can be found here, here, here, and here.

You've been working out for weeks, maybe months. Your body is getting stronger, and you are making progress. Then, all of a sudden you hit a plateau. Even though you might be working out every day, your body is no longer changing. What happened?

Your body has become too good at the exercises that you have perfected. Your heart, lungs and muscles aren't being challenged the way they were in the beginning. Your body needs a wake up call!

To keep making progress, you need to challenge your body in different ways. That's one of the reasons that we have added intervals to your cardio workouts. Regularly switching things up will not only keep your workouts more interesting, but will also give you better results. Periodized training will produce greater gains in strength and lean muscle. It will also increase body fat reduction. Sounds good to me!

So how do we switch things up? Here are a few ways:

Change the number of repetitions per exercise, or the number of sets that you complete.
Change the amount of resistance.
Change the type of resistance (i.e. use resistance bands instead of hand weights).
Change the amount of rest time between exercises or sets.
Change the speed that you complete the exercise (i.e. slower reps with lower weights)
Challenge with balance (i.e. stand on one leg or on a rolled up towel)

Now for your homework!

Your 3 days of cardio will include the interval training that we introduced last week with more time in the high intensity interval:

-5 minute warmup RPE of 3

-2 minutes RPE 5

-60 seconds RPE 7-8

-2 minutes RPE 5

-60 seconds RPE 7-8

-2 minutes RPE 5

-60 seconds RPE 7-8

-2 minutes RPE 5

-60 seconds RPE 7-8

-5 minutes cooldown RPE 3

Your strength workout includes an introduction to plyometric training with jump squats. If you don't feel comfortable with the jumping, you can substitute regular squats.

Dynamic Warmup

Make huge circles with your arms as fast as you can. Do 15 forward, then 15 backwards.

Stand tall with your feet shoulder-width apart. Step forward with your right foot and kick your left foot as high as possible while reaching foward with your right hand to meet your left foot. Repeat with opposite leg and hand. Continue alternating legs for 15 repetitions.

Jump a few inches off the ground and land on the balls of your feet. Continue for 15 repetitions.

Standing with feet together, bring arms in front of your body and cross one over the other. Swing them open then quickly back in front of your body. Make big moves and complete 15 repetitions.

Core Exercises

From a push up position, rest your weight on your forearms instead of your hands. Form a straight line with your body from your shoulders to your ankles. Hold yourself in this position by keeping your core tight and bellybutton drawn in. Hold for 30 seconds. Work up to holding the plank for 60 seconds or more. If your lower back starts hurting, check your form.

Stand on your right foot with your left food an inch or so off the ground. With hands on hips and bellybutton tight, extend your leg to the rear, back to the middle, to the left, back to the middle and to the front. Return to starting position and repeat. Do 15 repetitions and then switch to the opposite leg. Focus on challenging yourself to keep your balance throughout the exercise.

***Please refer to the previous post about checking for diastasis before doing these or any other abdominal exercise***

Lie on your back with knees bent, and extend arms down your sides with fingers pointing toward your toes. Gently exhale and stabilize your core muscles. Cross your legs at the ankles and slowly bring your legs back and up "crunching" your abdominal muscles. Inhale and slowly lower legs to starting position. Repeat.

From a standing position with feet hip-width apart. Engage core muscles and lower into a squat. Touch the outside of your shoes with your fingers and jump up, driving off the balls of your feet, reaching into the air with your arms. Land softly on the balls of your feet and repeat without pausing. (Alternate exercise: squats)

Perform a push up. At the top of the push up, rotate your body into a side plank position with one hand on the other ground and the other hand pointed up toward the sky. Slowly rotate back to push up position and perform another push up. At the top of the next push up, rotate to the other side. Make sure your hip doesn't dip!

Standing with feet hip-width apart, step backwards into a lunge position with your right leg. Make sure legs are in a 90 degree angle and your forward knee isn't going past your toes. Push off the right leg back into starting position and switch legs.

Lie on your back with knees bent and feet flat on the floor. Bring arms out to a "T" position with forearms resting on the floor. Shoulder blades should be pulled down and back for the entire exercise. Keeping back flat on the floor, slowly rotate your arms forward and down toward the floor. Hands should end up 2-4 inches off the ground. Hold for 15 seconds then return to starting position. Repeat.

Abduction: Lie on your side with legs straight out and feet stacked. Make sure your body is properly aligned and engage your core muscles. Raise the upper leg as high as you can while maintaining posture. Hips and knees should be pointed forward at all times. Lower back to starting position and repeat. Do all reps on one side before switching to other leg.

Adduction: Lie on your side with legs straight out and feet stacked. Bring lower leg forward and gently raise off the floor, squeezing inner thigh muscle. Lower back to the ground and repeat. Do all reps on one side before switching to other leg.

Stretching

From a seated position, extend your right arm across your body in a straight line. Reach your left arm up and pull gently back on your right arm, stretching the shoulder. Hold for 30-60 seconds then repeat with other arm.

Stand facing a wall with right foot close to the wall and left leg staggered behind you. Place hands on the wall and push back into your left leg, feeling the stretch in your calf muscle. Hold for 30-60 seconds without bouncing, keeping left leg straight. Repeat on opposite leg.

From a seated position, extend left leg out front and bring right foot towards left thigh. Reach forward with your left arm as far as possible while keeping leg straight. Hold for 30-60 seconds then repeat on opposite leg.

From a kneeling position, bring left leg out front with foot flat on the ground. Push body forward through the hips, stretching that right hip flexor. Hold for 30 seconds, then bring right arm straight up, slightly twisting body to the right and leaning to the left to go further into the stretch. Hold for 20 more seconds then repeat process on opposite side.

From a kneeling position, cross right leg in front of body while extending left leg back. Place hands on floor and sink into the stretch. You can extend even further into the stretch by walking hands out front and bringing chest towards the floor. Hold for 30-60 seconds then repeat on opposite side.

From a kneeling position, bring your arms out in front of you, sink your hips back into your heels, and rest your chest on your knees. Sink into the pose and relax all of your muscles. Hold for 30-60 seconds.

Foam Roller (optional)

Lie on your right side and place your right hip onto the foam roller. Place your hands on the floor for support. Cross your left leg over your right with foot flat on the floor. Roll from your hip towards your knee in small movements. If you come across a spot that is particularly painful, hold the position for 30 seconds before moving on. Repeat on opposite side.

Sit on foam roller with it positioned under your right glute. Cross your right leg over your left and lean into the muscle. Roll back and forth in small movements while shifting your body slightly to roll all of the muscle. If you find a spot that is particularly painful, hold for 30 seconds before continuing. Repeat on opposite leg.

Lie faceup with foam roller under your upper back and feet flat on the floor. Roll from the top of your back to the middle of your back in small movements with your hips elevated off the floor. If you find a spot that is particularly painful, hold for 30 seconds before moving on. Be sure not to roll your lower back as this could cause injury.

Sit on the floor with your legs stretched in front of you. Place the foam roller under your right calf. Cross your left leg over your right ankle. Use your hands behind you for support and raise your body off the ground. Roll forward and back on your calf muscle. Repeat on opposite leg.

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