Saturday, May 8, 2010
Out of Town for the Day
My wonderful husband is whisking me away to the coast for the day...I'll be back on Monday!
Friday, May 7, 2010
TOTD
Nutrition Tip of the Day
Need Something Sweet? Try Nutella...
I suppose I have been in a substitution mood the past few days :) Have you ever tried Nutella? If you are in the mood for something sweet, Nutella is a great substitute for chocolate, cookies, cake, etc! Try it on a whole wheat piece of toast or dipping apple into it, and you have a snack that is great at curbing your sweet tooth and much healthier than eating traditional sweet treats.
Exercise Tip of the Day
Stay Hydrated
I debated about whether or not to put this as a nutrition tip, but decided it is definitely an exercise tip! If you do not stay hydrated while working out, you not only run the risk of heat exhaustion, dehydration, and heat stroke, but you also will not be as energized. Water constitutes about 80% of your body, and is an important solvent and "carrier" of various molecules; especially oxygen! Your blood (which carries oxygen!) is primarily made of water, and our muscles need water to function properly while exercising. So, stay hydrated, especially as the weather heats up! One rule of thumb is CP (clear pee!), if you're getting enough water your pee should be pretty clear (of course taking vitamins may make it more yellow), but if your pee is not pretty clear you may not be getting enough fluids! Drink up!
Need Something Sweet? Try Nutella...
I suppose I have been in a substitution mood the past few days :) Have you ever tried Nutella? If you are in the mood for something sweet, Nutella is a great substitute for chocolate, cookies, cake, etc! Try it on a whole wheat piece of toast or dipping apple into it, and you have a snack that is great at curbing your sweet tooth and much healthier than eating traditional sweet treats.
Exercise Tip of the Day
Stay Hydrated
I debated about whether or not to put this as a nutrition tip, but decided it is definitely an exercise tip! If you do not stay hydrated while working out, you not only run the risk of heat exhaustion, dehydration, and heat stroke, but you also will not be as energized. Water constitutes about 80% of your body, and is an important solvent and "carrier" of various molecules; especially oxygen! Your blood (which carries oxygen!) is primarily made of water, and our muscles need water to function properly while exercising. So, stay hydrated, especially as the weather heats up! One rule of thumb is CP (clear pee!), if you're getting enough water your pee should be pretty clear (of course taking vitamins may make it more yellow), but if your pee is not pretty clear you may not be getting enough fluids! Drink up!
How to Lose Weight: Thinking of Time
So, this next "mini-series" is partly selfish...these are all things that I need to remember as I am on this quest :) I have mentioned MHR (maximum heart rate) in a previous post, and I am going to reiterate it again today! In order to lose weight we have to dig in to our fat stores. When I first started learning about exercise, I always assumed that fat was automatically used during physical activity, but I was wrong! Just like I mentioned in "How to Read a Food Label: Carbohydrates," carbohydrates are our immediate energy source, so if you don't work out long enough to burn the carbohydrates you won't get to the fat stores!
In order to start burning fat, time (and intensity) are key. You must keep your heart rate in the "fat burning zone" (it is 65-80% of your MHR) for at least 20 minutes. You can work out as long as you want, but if you never work out hard enough, you won't get into the fat stores!
Right now, I know that I need to add more cardio to my routine! My workouts with Coach K keep my heart rate up, but it's only 2-3 days a week...I need to get in gear with more cardio :)
In order to start burning fat, time (and intensity) are key. You must keep your heart rate in the "fat burning zone" (it is 65-80% of your MHR) for at least 20 minutes. You can work out as long as you want, but if you never work out hard enough, you won't get into the fat stores!
Right now, I know that I need to add more cardio to my routine! My workouts with Coach K keep my heart rate up, but it's only 2-3 days a week...I need to get in gear with more cardio :)
Thursday, May 6, 2010
TOTD
Nutrition Tip of the Day
Another Substitution Tip: Try Almond Butter instead of Peanut Butter
If you're ever in the mood for peanut butter (I am not referring to natural peanut butter, but rather, Skippy or Jif) give almond butter a try. It has the same amount of calories, the same amount of fat, but only half the grams of saturated fat, less sugar, fewer carbohydrates (including more fiber), eight times the amount of calcium, and double the iron! It is actually very tasty!
Exercise Tip of the Day
Vary your Reps/Sets for Greater Results
I know I posted an information article a little while ago on Reps and Sets explaining how different reps and sets help to achieve different goals. One thing that is helpful to do is to vary your reps and sets as you workout. For example, since Coach K and I have now been working out for 4 weeks, we just increased from 2x10 to 3x15. This will help us to increase our endurance and tone. After another few weeks, we are going to change our reps and sets again (and our workouts as well!). Varying things up keeps our muscles "guessing," and doesn't get them "used" to doing the same thing all the time! Try something new today!
Another Substitution Tip: Try Almond Butter instead of Peanut Butter
If you're ever in the mood for peanut butter (I am not referring to natural peanut butter, but rather, Skippy or Jif) give almond butter a try. It has the same amount of calories, the same amount of fat, but only half the grams of saturated fat, less sugar, fewer carbohydrates (including more fiber), eight times the amount of calcium, and double the iron! It is actually very tasty!
Exercise Tip of the Day
Vary your Reps/Sets for Greater Results
I know I posted an information article a little while ago on Reps and Sets explaining how different reps and sets help to achieve different goals. One thing that is helpful to do is to vary your reps and sets as you workout. For example, since Coach K and I have now been working out for 4 weeks, we just increased from 2x10 to 3x15. This will help us to increase our endurance and tone. After another few weeks, we are going to change our reps and sets again (and our workouts as well!). Varying things up keeps our muscles "guessing," and doesn't get them "used" to doing the same thing all the time! Try something new today!
Meal Plan for the Week
So, I have decided I am not a very good Blogger :) Yesterday was the second time I forgot to post something...so sorry! Promise we will get to the last part of food labels tomorrow: Minerals! So, for next week, this is what is going to be on the agenda (my mom is coming into town so there will be some flexibility):
Everyday for lunch I have been eating baked sweet potato with salad. I bake up 4 or 5 sweet potatoes at once (in our old oven you can't bake during the day or it heats up the whole house!), rubbing a little olive oil and kosher salt on the outside to crisp them up (you just need a little), and then placing them directly on the oven rack--they are soooo good! I guess it's just my new kick :) Okay, now on to my meal plan! Since I went off my meal plan this past week (my grandmother insisted on taking us to dinner at least 2 nights...I'm not complaining :), some of these recipes are repeats:
Sunday, 5/9 *Free Day*
My husband is in charge since it's Mother's Day, I don't plan on cooking anything!
Monday 5/10
Back to the grind...no more being spoiled :)
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Tuesday 5/11
Jerk Chicken with Roasted Veggies and Brown Rice (from Rachael Ray)
Wednesday 5/12
Sweet and Spicy Sesame Chicken (using leftovers from Tuesday) with Noodles
Thursday 5/13
Baked Potatoes with Sautéed Chard and Mushrooms (from Rachael Ray), Green Salad, Fruit
Friday 5/14
Leftovers
Saturday 5/15 *Free Day*
Chile Verde Pork Chops with Spanish Rice and Cornbread (super easy recipe! Just use chili verde over pork chops in a slow cooker, and make spanish rice in the rice cooker!)
Everyday for lunch I have been eating baked sweet potato with salad. I bake up 4 or 5 sweet potatoes at once (in our old oven you can't bake during the day or it heats up the whole house!), rubbing a little olive oil and kosher salt on the outside to crisp them up (you just need a little), and then placing them directly on the oven rack--they are soooo good! I guess it's just my new kick :) Okay, now on to my meal plan! Since I went off my meal plan this past week (my grandmother insisted on taking us to dinner at least 2 nights...I'm not complaining :), some of these recipes are repeats:
Sunday, 5/9 *Free Day*
My husband is in charge since it's Mother's Day, I don't plan on cooking anything!
Monday 5/10
Back to the grind...no more being spoiled :)
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Tuesday 5/11
Jerk Chicken with Roasted Veggies and Brown Rice (from Rachael Ray)
Wednesday 5/12
Sweet and Spicy Sesame Chicken (using leftovers from Tuesday) with Noodles
Thursday 5/13
Baked Potatoes with Sautéed Chard and Mushrooms (from Rachael Ray), Green Salad, Fruit
Friday 5/14
Leftovers
Saturday 5/15 *Free Day*
Chile Verde Pork Chops with Spanish Rice and Cornbread (super easy recipe! Just use chili verde over pork chops in a slow cooker, and make spanish rice in the rice cooker!)
Tuesday, May 4, 2010
TOTD
Nutrition Tip of the Day
"Pack" your Snacks for the Day
One of the things that always helps me is to set-aside what I am going to eat for the day. For my job, I am often out running around to different places so I will pack my snacks in a cooler. If I happen to be at home, I set aside a small section of the fridge. That way I know exactly what I can and cannot eat that day. It might sound a little crazy, but it really works!
Exercise Tip of the Day
Think Outside the Box
When it comes to physical activity and exercise, think outside the box when you think about what you can do to exercise. Don't think that only jogging and walking are physical activity that you can do. Get your family outside and play badminton, or volleyball. If you have a pool try water aerobics, or swimming some laps. You have to find some physical activity that you enjoy or you are less likely to do it!
One thing that I used to love to do in college was go rollerblading! It is so much fun to find something that is different and out of the ordinary. There are tons of leagues and sports activity classes oftentimes for free! Put your feelers out there and see what you can find :) Most of all have fun!
"Pack" your Snacks for the Day
One of the things that always helps me is to set-aside what I am going to eat for the day. For my job, I am often out running around to different places so I will pack my snacks in a cooler. If I happen to be at home, I set aside a small section of the fridge. That way I know exactly what I can and cannot eat that day. It might sound a little crazy, but it really works!
Exercise Tip of the Day
Think Outside the Box
When it comes to physical activity and exercise, think outside the box when you think about what you can do to exercise. Don't think that only jogging and walking are physical activity that you can do. Get your family outside and play badminton, or volleyball. If you have a pool try water aerobics, or swimming some laps. You have to find some physical activity that you enjoy or you are less likely to do it!
One thing that I used to love to do in college was go rollerblading! It is so much fun to find something that is different and out of the ordinary. There are tons of leagues and sports activity classes oftentimes for free! Put your feelers out there and see what you can find :) Most of all have fun!
How to Read a Food Label: Vitamins
Vitamins are everywhere, even on those food labels! Vitamins are organic compounds, divided in to two groups: Water Soluble (C and B complex) and Fat Soluble (A,D, E, and K). Water soluble means that they are broken down in water whereas, fat soluble vitamins are broken down in fat. We need 13 vitamins, and our bodies do not produce most of the vitamins we need, so we must get it from our food.
Vitamins aid the body in releasing energy from carbohydrates, making red blood cells, and “maintenance” of immune, nervous, and skeletal systems and some are antioxidants (they preserve healthy cells). We do not make most vitamins and must get them from our foods: fruits, veggies, and whole grains. Our skin makes Vitamin D when exposed to sunlight, and intestinal bacteria make Vitamin K (but not enough, we still need to supplement with food). Even though vitamins are great for us, excess is not a good thing! Too many fat-soluble vitamins can cause toxicity (vitamins get stored in the fat).
Vitamins aid the body in releasing energy from carbohydrates, making red blood cells, and “maintenance” of immune, nervous, and skeletal systems and some are antioxidants (they preserve healthy cells). We do not make most vitamins and must get them from our foods: fruits, veggies, and whole grains. Our skin makes Vitamin D when exposed to sunlight, and intestinal bacteria make Vitamin K (but not enough, we still need to supplement with food). Even though vitamins are great for us, excess is not a good thing! Too many fat-soluble vitamins can cause toxicity (vitamins get stored in the fat).
Monday, May 3, 2010
TOTD
Nutrition Tip of the Day
Dip It...Dip it Good!
Okay, I wrote Dip It and then couldn't help but finish it with dip it good :) You're probably wondering what I am talking about! Well, I am referring to dipping your fork in to your salad dressing instead of pouring your dressing on top of your salad. This will help save a lot of calories! For instance, in a serving of Ranch Salad dressing (a serving of salad dressing is usually only 2 tablespoons!) there are 140 calories, and 90 of those calories are from fat! But, if you dip your fork in your dressing instead of pouring on the dressing you will be surprised at how little dressing you actually use!
Now, the healthiest choices for salad dressings are dressings that are olive oil based (i.e. oil & vinegar, balsamic vinaigrette, etc.). And even these you can dip your fork into! Plus, at most restaurants they already serve the dressing on the side and you can always ask for the dressing on the side!
Exercise Tip of the Day
Incorporate Both Cardiovascular and Strength Training
Whenever you start doing your workouts/physical activity, you may start with a walking routine a few times a week. Once you start your routines, it is important to eventually get to a point where you are doing both strength training and cardiovascular (aka cardio) exercise. Cardio is needed to lose fat and keep your heart healthy, but it is also important to build up muscle strength by doing strength exercises.
For busy moms, I know it's hard to even get out there and get those walks in! But, once you get into the routine, try bringing a bottle of water or canned good with you and doing bicep curls with one hand while pushing the stroller in the other. Then switch hands. You can also do triceps kickbacks, shoulder presses, front raises, and lateral raises. You can do quite a few exercises in a 20 minute time frame!
If you can find the time, it is always good to incorporate strength training exercises at home. Try push-ups, squats, lunges, etc. Or, if you have a gym membership, ask a professional to help set up a program for you (usually there is a machine circuit set up for beginners).
Dip It...Dip it Good!
Okay, I wrote Dip It and then couldn't help but finish it with dip it good :) You're probably wondering what I am talking about! Well, I am referring to dipping your fork in to your salad dressing instead of pouring your dressing on top of your salad. This will help save a lot of calories! For instance, in a serving of Ranch Salad dressing (a serving of salad dressing is usually only 2 tablespoons!) there are 140 calories, and 90 of those calories are from fat! But, if you dip your fork in your dressing instead of pouring on the dressing you will be surprised at how little dressing you actually use!
Now, the healthiest choices for salad dressings are dressings that are olive oil based (i.e. oil & vinegar, balsamic vinaigrette, etc.). And even these you can dip your fork into! Plus, at most restaurants they already serve the dressing on the side and you can always ask for the dressing on the side!
Exercise Tip of the Day
Incorporate Both Cardiovascular and Strength Training
Whenever you start doing your workouts/physical activity, you may start with a walking routine a few times a week. Once you start your routines, it is important to eventually get to a point where you are doing both strength training and cardiovascular (aka cardio) exercise. Cardio is needed to lose fat and keep your heart healthy, but it is also important to build up muscle strength by doing strength exercises.
For busy moms, I know it's hard to even get out there and get those walks in! But, once you get into the routine, try bringing a bottle of water or canned good with you and doing bicep curls with one hand while pushing the stroller in the other. Then switch hands. You can also do triceps kickbacks, shoulder presses, front raises, and lateral raises. You can do quite a few exercises in a 20 minute time frame!
If you can find the time, it is always good to incorporate strength training exercises at home. Try push-ups, squats, lunges, etc. Or, if you have a gym membership, ask a professional to help set up a program for you (usually there is a machine circuit set up for beginners).
My Progress
Well, this week, again, I have some good and not so good (it's not that bad!) news. First of all, my exercise has been great! Last week, I worked out with Coach K four times, played basketball, and went on two walks! It was a great week for physical activity. On the other hand, usually when I work out so hard I justify eating poorly (anyone else know how that is?!?). So, I did not stick with my free days, and instead cheated.
My consequence for this was to push back my prize (getting my hair done!) by another 6 weeks. That was the deal: Stick with my "program" for 6 weeks and then I would be able to get my hair done! So, I had to push it back...but I am still confident that I can do it!
My consequence for this was to push back my prize (getting my hair done!) by another 6 weeks. That was the deal: Stick with my "program" for 6 weeks and then I would be able to get my hair done! So, I had to push it back...but I am still confident that I can do it!
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