Just a note that blogs may be hit-or-miss for a little while. I will try to post as often as possible; however, we have a big event happening in our family so I will be spending a lot of my time and energy with that for a while.
Here are some tips for getting through Thanksgiving dinner without spoiling your weight loss!
1. Remember that its just one day, so don't be too hard on yourself if you overdo it a little bit. Just remember to get back to healthier eating the next day.
2. Remember that Christmas, and many events leading up to it, will provide you with a chance to eat goodies. So, don't go overboard thinking that this is food you'll NEVER see again!
3. Consider reconstructing some of your recipes to make them a little healthier.
4. Pick a few family favorites, but don't go overboard with cooking. The more choices you have to select from, the more you'll eat!
5. Don't deprive yourself of a holiday favorite, but take a small portion and enjoy it. Consider freezing left overs and savor it throughout the season.
6. Take a morning walk if you're a morning person! Otherwise, consider taking an after-dinner walk. You won't burn all of the calories you ate, but you'll burn some! Also, if you're diabetic, it will help with your blood sugar.
7. If you're attending Thanksgiving dinner at someone else's house, let them know that you don't want to come empty handed and would like to bring a dish. Bring something that is healthy and you enjoy. This way you know you'll have at least one healthy dish.
8. Eat a healthy breakfast and lunch. Don't starve yourself until dinner because you're likely to just go overboard.
9. Drink plenty of water. Some people overeat due to thirst! It may sound funny, but its true!
10. When you finish your plate, take a break and enjoy everyone's company. Ask yourself if you're really hungry for more, or satisfied before running back for seconds.
Happy Thanksgiving!
Monday, November 8, 2010
Monday, November 1, 2010
Breakfast...It is important!
I won't say that breakfast is the most important meal of the day because it is really equally as important as all other meals. Leaving out any meal is a bad idea; it's just that we hear a lot about breakfast because so many people gloss over it. So, don't leave out any meals, but today we'll focus on breakfast.
Breakfast is very important because it "wakes-up" your metabolism, if you will. After a night's rest, when caloric needs were low, eating breakfast gets your metabolism back to work for the day. Eating breakfast also helps you to perform better at whatever your task may be. I also like to think of breakfast as a way to set the tone for my day. I always start off with a healthy breakfast because it gives me energy and just makes me feel ready to tackle a day's work. Even on a special occasion (i.e. Christmas) when I may plan to have a treat, I still make sure to eat something wholesome first.
The National Weight Loss Control Registry, a research study that examines the habits of people who have lost at least 30 pounds and kept it off for a minimum of a year, reported that 78 percent of the people in their study eat breakfast daily!
So you say you're not a "breakfast person"? Well, that is because you trained yourself to skip breakfast. Retrain yourself! Start by having a very small amount of food such as half of a banana, a piece of bread, half of a whole grain granola bar, dry Cheerios, or whatever you feel comfortable with. As you start to get used to that, increase the amount you are eating. Remember that breakfast does not have to be traditional breakfast foods! You could eat leftovers from last night's dinner if that suits you. Half of a peanut butter sandwich on whole grain bread with a banana and a glass of milk is another nice option.
If you feel that you don't have time for breakfast, consider how long it would actually take you to eat something. Do you think ten minutes is enough to eat a small breakfast? Do you think you could jump out of bed ten minutes early? Or, consider deciding what you will eat the night before and "grab and go" in the morning.
Make less excuses, make more solutions!
Breakfast is very important because it "wakes-up" your metabolism, if you will. After a night's rest, when caloric needs were low, eating breakfast gets your metabolism back to work for the day. Eating breakfast also helps you to perform better at whatever your task may be. I also like to think of breakfast as a way to set the tone for my day. I always start off with a healthy breakfast because it gives me energy and just makes me feel ready to tackle a day's work. Even on a special occasion (i.e. Christmas) when I may plan to have a treat, I still make sure to eat something wholesome first.
The National Weight Loss Control Registry, a research study that examines the habits of people who have lost at least 30 pounds and kept it off for a minimum of a year, reported that 78 percent of the people in their study eat breakfast daily!
So you say you're not a "breakfast person"? Well, that is because you trained yourself to skip breakfast. Retrain yourself! Start by having a very small amount of food such as half of a banana, a piece of bread, half of a whole grain granola bar, dry Cheerios, or whatever you feel comfortable with. As you start to get used to that, increase the amount you are eating. Remember that breakfast does not have to be traditional breakfast foods! You could eat leftovers from last night's dinner if that suits you. Half of a peanut butter sandwich on whole grain bread with a banana and a glass of milk is another nice option.
If you feel that you don't have time for breakfast, consider how long it would actually take you to eat something. Do you think ten minutes is enough to eat a small breakfast? Do you think you could jump out of bed ten minutes early? Or, consider deciding what you will eat the night before and "grab and go" in the morning.
Make less excuses, make more solutions!
Monday, October 25, 2010
Rest Before Race
If you are a runner, you have probably read or heard about tapering your activity in the week before a race. However, you may be wondering exactly how much to taper and when to start. It is not a perfect science and probably varies from person to person and with the length of the race. Here is my two cents based on research that I have read and personal experience.
First of all, when it comes to strength training, if I do lower body at all the week of the race, it would be Sunday or Monday at the latest (given that the race is Saturday morning). In addition to making it early in the week, I take it easy and just lift for maintenance. You won't find me trying to squat my all-time best that week! Taking a rest that week with strength training isn't a bad idea either. You don't want to risk injuries or sore muscles.
As far as cardiovascular exercise, I have tried several different methods and it really does depend on the length of the race. For a marathon, I would start tapering two weeks in advance. However, for the purposes of this particular post, let's say you're running a half-marathon or less. It is probably best to complete your last long training run two weeks before the half-marathon. After that, you can still run, but keep it to 5-6 miles at the most. In the week leading up to your race, consider shorter runs with the same intensity you plan to run your race. (As an aside, I think you'll always run faster in a race, thanks to adrenaline, but my point is that you should be running at a speed that you would be happy with during your race.) Some research suggests that people who run shorter distances, but with "race speed" do better on race day than those who run higher mileage at a more relaxed pace in the week leading up to the race. This may mean that during this week, you're only running 2 miles at a time, but with gusto. For the rest of your workout, cross-train or walk. Consider doing an easy workout on the elliptical or stationary bike.
Don't forget about rest! Rest is an integral part to any exercise or training regimen. I would suggest taking one to two days off before a race to allow your muscles rest. This doesn't mean you have to sit on the couch for two days straight, but keep your exercise to easy walking or the activities that are part of your normal day.
First of all, when it comes to strength training, if I do lower body at all the week of the race, it would be Sunday or Monday at the latest (given that the race is Saturday morning). In addition to making it early in the week, I take it easy and just lift for maintenance. You won't find me trying to squat my all-time best that week! Taking a rest that week with strength training isn't a bad idea either. You don't want to risk injuries or sore muscles.
As far as cardiovascular exercise, I have tried several different methods and it really does depend on the length of the race. For a marathon, I would start tapering two weeks in advance. However, for the purposes of this particular post, let's say you're running a half-marathon or less. It is probably best to complete your last long training run two weeks before the half-marathon. After that, you can still run, but keep it to 5-6 miles at the most. In the week leading up to your race, consider shorter runs with the same intensity you plan to run your race. (As an aside, I think you'll always run faster in a race, thanks to adrenaline, but my point is that you should be running at a speed that you would be happy with during your race.) Some research suggests that people who run shorter distances, but with "race speed" do better on race day than those who run higher mileage at a more relaxed pace in the week leading up to the race. This may mean that during this week, you're only running 2 miles at a time, but with gusto. For the rest of your workout, cross-train or walk. Consider doing an easy workout on the elliptical or stationary bike.
Don't forget about rest! Rest is an integral part to any exercise or training regimen. I would suggest taking one to two days off before a race to allow your muscles rest. This doesn't mean you have to sit on the couch for two days straight, but keep your exercise to easy walking or the activities that are part of your normal day.
Monday, October 18, 2010
Halloween Temptations
Halloween is coming, kicking off the beginning of all the over-eating that takes place at the end of the year. How will you keep from eating your bucket of candy before all of the trick-or-treaters swing by your house? How will you ignore all of those left-overs? Here are some ideas to consider...
Don't even open the bag of candy until Halloween night so that you're not snacking on the treats before the date arrives.
Buy treats that don't really appeal to you so that you don't have to worry about self-control.
Consider buying treats that are a little less sugary and full of fat, such as mini-bags of pretzels. This isn't a bad idea for the sake of the kids either!
Don't go overboard when you buy your candy. Try to have enough, but don't worry if you run out early. Running out early wouldn't be the end of the world, and that way you won't end up with tons of left-overs to tempt you.
Allow yourself a small treat at the end of the trick-or-treating so that you have that to look forward to and you aren't snacking all night.
Stay away from the break-room the next day at work! I've noticed that a lot of people bring in their left-over candy to work the next day just so they won't be tempted. Make plans to eat at your desk or somewhere else the next day.
Happy Halloween!
Motivational Monday:
I'm not going to overeat candy on Halloween because it just isn't worth undoing all of the calorie-burn from my exercise today!
Don't even open the bag of candy until Halloween night so that you're not snacking on the treats before the date arrives.
Buy treats that don't really appeal to you so that you don't have to worry about self-control.
Consider buying treats that are a little less sugary and full of fat, such as mini-bags of pretzels. This isn't a bad idea for the sake of the kids either!
Don't go overboard when you buy your candy. Try to have enough, but don't worry if you run out early. Running out early wouldn't be the end of the world, and that way you won't end up with tons of left-overs to tempt you.
Allow yourself a small treat at the end of the trick-or-treating so that you have that to look forward to and you aren't snacking all night.
Stay away from the break-room the next day at work! I've noticed that a lot of people bring in their left-over candy to work the next day just so they won't be tempted. Make plans to eat at your desk or somewhere else the next day.
Happy Halloween!
Motivational Monday:
I'm not going to overeat candy on Halloween because it just isn't worth undoing all of the calorie-burn from my exercise today!
Monday, October 11, 2010
Could you be undoing your hard work at the gym?
It is certainly not uncommon for athletes to pop a non-steroidal anti-inflammatory drug (NSAID) after a hard workout, such as ibuprofen or aspirin. However, recent research tells us that this may be hindering the healing process in the muscle; therefore, degating your hard workout.
Basically, when you perform the eccentric phase (lengthening of a muscle) of any weight lifting activity, you are inducing damage to your muscles. When the muscle fibers heal, they essentially become stronger. So, it is in the healing process that actually makes your muscles stronger. NSAIDs suppress prostaglandin synthesis, which is necessary for protein synthesis. Without protein synthesis, your muscles cannot become stronger.
In summary, think twice before popping a pill to mask some muscle soreness. Instead, take it easy, give your muscles time to heal, and consider the soreness a workout well done!
There are some cases in which you may need an NSAID; and this should be discussed with your doctor.
Just a few research articles...
Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis.
Skeletal muscle PGF(2)(alpha) and PGE(2) in response to eccentric resistance exercise: influence of ibuprofen acetaminophen.
Motivational Monday:
I strength train to keep my bones from becoming brittle and prevent osteoporosis.
Basically, when you perform the eccentric phase (lengthening of a muscle) of any weight lifting activity, you are inducing damage to your muscles. When the muscle fibers heal, they essentially become stronger. So, it is in the healing process that actually makes your muscles stronger. NSAIDs suppress prostaglandin synthesis, which is necessary for protein synthesis. Without protein synthesis, your muscles cannot become stronger.
In summary, think twice before popping a pill to mask some muscle soreness. Instead, take it easy, give your muscles time to heal, and consider the soreness a workout well done!
There are some cases in which you may need an NSAID; and this should be discussed with your doctor.
Just a few research articles...
Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis.
Skeletal muscle PGF(2)(alpha) and PGE(2) in response to eccentric resistance exercise: influence of ibuprofen acetaminophen.
Motivational Monday:
I strength train to keep my bones from becoming brittle and prevent osteoporosis.
Tuesday, October 5, 2010
Sorry No Post!
Hello everyone!
I'm sorry that there was no post yesterday! I am recovering from a very yucky bug and was unable to sit down at the computer. Check back next Monday!
I'm sorry that there was no post yesterday! I am recovering from a very yucky bug and was unable to sit down at the computer. Check back next Monday!
Monday, September 27, 2010
School Lunch
In the recent years, many professionals, parents, and teachers have started voicing concern about school lunches. I have to say that I am definitely one of the people concerned. Many schools offer pizza, french fries, and chicken nuggets as a daily staple. What is wrong with this picture? There is an exception to every rule, but most children will choose this type of food over the salad bar if they are given a choice. If children go to school to learn, then why aren't we not only teaching them healthy eating, but showing them how to do it? Lunches should be given to children to help nuture their bodies and teach them proper nutrition. We cannot control what children are eating at home, but from a public health standpoint, we should be sure that they are getting healthy meals at school.
Whether or not this issue has bothered you in the past or present, you shouldn't feel helpless. Speak up! Let your voice be heard at your child's school, by the school board, or anyone who will listen. People often think they can't make an impact, but that is just not the case. I have brought up banning smoking in a couple of areas that I frequent, and so far, that has brought on changes. I'm just one person and it didn't take much more than attending a meeting to make these changes. I know that changing school lunches may not be quite as easy, but small changes lead to big results. We have to start somewhere!
Parents magazine recently published an article on this topic and recommended three websites:
The Lunch Box
Food Politics
CSPI School Foods Tool Kit
I'd love to hear your feedback! Please share any thoughts you have or if you are doing anything in your school system to help with change.
Motivational Monday:
I want our children to eat healthy meals because it means that they'll be more focused, do better in school, and live healthier lives.
Whether or not this issue has bothered you in the past or present, you shouldn't feel helpless. Speak up! Let your voice be heard at your child's school, by the school board, or anyone who will listen. People often think they can't make an impact, but that is just not the case. I have brought up banning smoking in a couple of areas that I frequent, and so far, that has brought on changes. I'm just one person and it didn't take much more than attending a meeting to make these changes. I know that changing school lunches may not be quite as easy, but small changes lead to big results. We have to start somewhere!
Parents magazine recently published an article on this topic and recommended three websites:
The Lunch Box
Food Politics
CSPI School Foods Tool Kit
I'd love to hear your feedback! Please share any thoughts you have or if you are doing anything in your school system to help with change.
Motivational Monday:
I want our children to eat healthy meals because it means that they'll be more focused, do better in school, and live healthier lives.
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